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[LocknessMobster]

Okay FitGaf Ive decided Im tired of being overweight and ready to be fit and in the best shape of my life. I think Ive got everything i need to get started. Here is my setup

Bowflex machine
Bowflex bench n dumbells
Bowflex Max Trainer
Treadmill

[img]http://i.imgur.com/m7F7fBR.jpg[/img]

[img]http://i.imgur.com/viypGoC.jpg[/img]

Do you guys have any suggestions and or suggestions on taking these supplements? My goal at the moment is to drops lbs and gain muscle mass/strength. Ill be following the Bowflex routines for the first few months its basically circuit training I believe. I will also be mixing it up with freeweight dumbbells,and eventually Ill get a squat rack and barbell too. Current stats 6'3",275 lbs,got amount of bodyfat. Thanks in advance!

 

[M52B28]

Hey, quick question for some of you.

I've been lifting heavier and heavier, but I am wondering if I should go to the gym more than two times a week like I have been doing as of now.

Would three times a week make a big difference, or should I just stick with my current routine of 1 1/2 - 2 hour sessions?

Spoiler

Also, holy shit, I've gotten big.

 

[Enthus]

Just a heads up: If you are insured by Highmark or other Blue Cross company, you can enroll in this program that gives you access to several gyms for only $25 a month.

https://www.blue365deals.com/healthways-national-waived-enrollment-no-cam-25-enrollment-fee-waived-access-network-9500-gyms?planid=HighmarkBS

There are several participating gyms in my city, one of which I frequent but is not my main, so I'm considering taking this offer. Too bad the YMCA in my city is not a participant, otherwise it would be perfection.

I signed up for this a while ago and the closest gym to me is alright for everything.. except it doesn't have a bench.

 

[Jacksinthe]

Hey, quick question for some of you.

I've been lifting heavier and heavier, but I am wondering if I should go to the gym more than two times a week like I have been doing as of now.

Would three times a week make a big difference, or should I just stick with my current routine of 1 1/2 - 2 hour sessions?

Spoiler

Also, holy shit, I've gotten big.

I go 6 days about an hour a day and just bludgeon a single body part. Everything gets its own day and I throw in legs two days a week, usually with bis.

Whatever works for you. But "big" can mean a lot of things to a lot of people depending on your food intake XD

 

[Raxus]

Man, if I am not in the zone mentally working out I lose 10-20% of my strength it seems

 

[FallingEdge]

I've only gone to the gym once since Wednesday.

this is how I look and feel.

 

[Psychotext]

Could be worse, it's now more than a month since I lifted anything heavier than a shopping bag. =/

 

[Ixian]

Could be worse, it's now more than a month since I lifted anything heavier than a shopping bag. =/

Can you still carry all of the grocery bags in one trip?

 

[Psychotext]

Ha, actually no... It hurts my ribs too much.

 

[M52B28]

I go 6 days about an hour a day and just bludgeon a single body part. Everything gets its own day and I throw in legs two days a week, usually with bis.

Whatever works for you. But "big" can mean a lot of things to a lot of people depending on your food intake XD

I'll try and for three days into my weeks.

Monday, Wednesday and Friday should work.

I have been eating more because my appetite has been ridiculous after the gym. I just bought a whole rotisserie chicken. I'm probably going to run through that by Thursday.

I think the problem that I was having when lifting before was that I wasn't eating enough protein.

I'm gaining more and more muscle this time around.

 

[Szu]

Ha, actually no... It hurts my ribs too much.

 

[mdsfx]

Shit. I've been eating a little more than usual, but I seem to be losing weight...? Came in at 153 this morning. I really don't understand it. I'm really not doing any more cardio than usual.

Also for being 153, I have slightly more fat than I usually would. Scared I'm losing muscle at this point somehow, but my protein intake is always on point.

 

[Psychotext]

 

[Ixian]

Shit. I've been eating a little more than usual, but I seem to be losing weight...? Came in at 153 this morning. I really don't understand it. I'm really not doing any more cardio than usual.

Also for being 153, I have slightly more fat than I usually would. Scared I'm losing muscle at this point somehow, but my protein intake is always on point.

If you're eating more, is it possible you just look fatter due to increased water storage?

 

[Psychotext]

Man... two fasted workouts in one day was incredibly hard.

 

[mdsfx]

If you're eating more, is it possible you just look fatter due to increased water storage?

I don't even know anymore.

iquit.jpg

 

[entremet]

Shit. I've been eating a little more than usual, but I seem to be losing weight...? Came in at 153 this morning. I really don't understand it. I'm really not doing any more cardio than usual.

Also for being 153, I have slightly more fat than I usually would. Scared I'm losing muscle at this point somehow, but my protein intake is always on point.

Sounds like natural weight fluctuations. Don't obsess over it. You don't lose muscle that quickly.

 

[bchamba]

I have this bruise on my hand and I couldn't figure out how I got it until I looked at meet footage. I always hit my forehead before a heavy attempt and did it enough times and hard enough on Sunday to leave this mark.

 

[Brolic Gaoler]

Nice work dude.

Thanks bud! Getting there!

 

[MrOogieBoogie]

Has anyone done any successful regiment for increasing weighted pull-ups?

My goal is do two plates (90lbs) for five reps. Right now I can just do one rep. Should I incorporate some kind of 5/3/1 for pull-ups?

 

[Dusk Soldier]

2 plates for five reps is very ambitious. Although I guess it's better to aim high than to aim low.

You'll also find it difficult to make 5/3/1 work with pullups because you'll generally weigh more than your 70-80% max.

Hard to give any advice though without knowing what you've already been doing.

 

[Szu]

I have this bruise on my hand and I couldn't figure out how I got it until I looked at meet footage. I always hit my forehead before a heavy attempt and did it enough times and hard enough on Sunday to leave this mark.

You knucklehead, stop punching yourself.

 

[poppabk]

Has anyone done any successful regiment for increasing weighted pull-ups?

My goal is do two plates (90lbs) for five reps. Right now I can just do one rep. Should I incorporate some kind of 5/3/1 for pull-ups?

Can you not just do a standard progression, 50lb - 55lb - 60lb etc until you hit 90lb, or is that not working for you? I am up to 30lbs (I only weigh 148 though) doing this, although my progression is starting to stall a little bit.

 

[Chorazin]

Uuuugh, tweaked my lower back Sunday while squatting, taking it easy is the hardest part. It's feeling better but I'm sticking to yoga (modifications to stretch, but protect, my back) until next week, and then severely lowering my squat and deadlifts. :/

 

[alternade]

Dieting/cutting sucks so much.

 

[Psychotext]

I fucking love it compared to bulking. Cramming food into myself when I'm already full is horrible. Not eating is just a matter of self control, which I'm pretty good at.

 

[mdsfx]

I fucking love it compared to bulking. Cramming food into myself when I'm already full is horrible. Not eating is just a matter of self control, which I'm pretty good at.

I hate over eating, but I'm sick of cutting. I did it for too long i think. I still track calories just so I don't overdo it, but meh, whatever.

Had some fun deadlifting today after my swim. It's admittedly been a while. Going to get back on it once per week on Wednesdays while keeping squats on Mondays and Fridays. I guess I do want my legs stronger, which means I'm supposed to eat more... Ugh.

 

[Dead Prince]

lifting put aside while i do the 16 week marathon training (marathon on January 15, 2017).

RIP

 

[mdsfx]

lifting put aside while i do the 16 week marathon training (marathon on January 15, 2017).

RIP

Wow that's awesome! I'm too chicken to sign up for a full.

No lifting at all? I wouldn't stop lifting in my humble opinion. Any gains I made in leg strength only helped me.

Also, have you run a half yet?

 

[Szu]

I fucking love it compared to bulking. Cramming food into myself when I'm already full is horrible. Not eating is just a matter of self control, which I'm pretty good at.

 

[Dead Prince]

Wow that's awesome! I'm too chicken to sign up for a full.

No lifting at all? I wouldn't stop lifting in my humble opinion. Any gains I made in leg strength only helped me.

Also, have you run a half yet?

oh i mean nothing too heavy. i'm going to see how things goes. later on in the weeks. probably just use this run as a warmup before i go to the gym xD

Spoiler

nope. never did a half. you probably think this is dumb but hey. sometimes you gotta live a little

got a friend to come support and use this time to get in shape too while i train.

 

[Ixian]

I hate over eating, but I'm sick of cutting. I did it for too long i think.

I've been cutting since January and I'm ready to be done. I wanted to take a maintenance break but since I'm going on vacation at the end of October I decided to just push through and then swap to a bulk after.

By the way:

Ordered a square leg swimsuit for lap swimming. I was not prepared for how small it is. Ugh... I feel exposed lol. Seriously not sure if I can wear this damn thing.

I had these saved in my Amazon cart after you mentioned them and finally ordered a pair to wear on my vacation; they came in yesterday and holy shit you weren't kidding about how small they are lol. Fits my legs well I think but highlights my meh upper body. I'll bring them with me but I'll probably stick to my still-small-but-not-quite-as-small pair of swim trunks.

 

[mdsfx]

oh i mean nothing too heavy. i'm going to see how things goes. later on in the weeks. probably just use this run as a warmup before i go to the gym xD

Spoiler

nope. never did a half. you probably think this is dumb but hey. sometimes you gotta live a little

got a friend to come support and use this time to get in shape too while i train.

I don't think it's dumb at all. It's a great motivator and goal to set for yourself. I'm just too much of a p***y to do it.

Stick to the training and listen to your body. If it really hurts to run on any given day, take a break. Better to go into a race with a few less training runs under your belt than it is to show up injured.

 

[alternade]

Its taken me months to find something that was lactose free and didn't taste like chalk but i found it! This stuff is so good and smooth. Bought the unflavored and dutch chocolate.

 

[mdsfx]

By the way:

I had these saved in my Amazon cart after you mentioned them and finally ordered a pair to wear on my vacation; they came in yesterday and holy shit you weren't kidding about how small they are lol. Fits my legs well I think but highlights my meh upper body. I'll bring them with me but I'll probably stick to my still-small-but-not-quite-as-small pair of swim trunks.

Lol yup! I'm still a bit self conscious in them. Luckily I don't really see anyone when I swim early in the morning. Those things are just a hair longer than a damn thong! I might try jammers instead, but these work for now I guess.

 

[Etrian Oddity]

Added deadlifts to my core workout... feels good man.

Also, to the gentleman who said you need to work core every day (last time I posted): Doesn't that lead to overtraining those muscles??

Its taken me months to find something that was lactose free and didn't taste like chalk but i found it! This stuff is so good and smooth. Bought the unflavored and dutch chocolate.

Welcome to the Isopure family. You get what you pay for, and I swear by no other protein. The vanilla and banana cream ones are even better than their chocolate flavors!

 

[Brolic Gaoler]

Added deadlifts to my core workout... feels good man.

Also, to the gentleman who said you need to work core every day (last time I posted): Doesn't that lead to overtraining those muscles??


Welcome to the Isopure family. You get what you pay for, and I swear by no other protein. The vanilla and banana cream ones are even better than their chocolate flavors!

If you do it right, no.

And Isopure family? Lol gtfo with that shit.

 

[mdsfx]

Welcome to the Isopure family. You get what you pay for, and I swear by no other protein. The vanilla and banana cream ones are even better than their chocolate flavors!

I'm not convinced that protein shakes are a replacement for any whole food protein (edit: I know you didn't say they were). They don't satisfy my hunger at all and they don't REALLY save me much time. I also never trust the quality, but I'm no food expert. I mean, how can you even tell if it's effective? That stuff goes through my system like water.

 

[Syphon Filter]

Its taken me months to find something that was lactose free and didn't taste like chalk but i found it! This stuff is so good and smooth. Bought the unflavored and dutch chocolate.

how good is it? I didn't like the on whey protein chocolate.

 

[Servbot24]

Okay FitGaf Ive decided Im tired of being overweight and ready to be fit and in the best shape of my life. I think Ive got everything i need to get started. Here is my setup


Do you guys have any suggestions and or suggestions on taking these supplements? My goal at the moment is to drops lbs and gain muscle mass/strength. Ill be following the Bowflex routines for the first few months its basically circuit training I believe. I will also be mixing it up with freeweight dumbbells,and eventually Ill get a squat rack and barbell too. Current stats 6'3",275 lbs,got amount of bodyfat. Thanks in advance!

Have you done much exercise before? If not, then all I would worry about for starters is to form good habits. As long as you are moving around and working up a sweat, I don't think the specific workouts matter too much (good form matters a ton though so research before you lift anything!). Up to you how to do this, but generally the best way is to have 30-90 minutes specifically marked on your calendar for exercise. After a month or two you won't need to think about it.

I would also not worry about supplements, but keep in mind that if you are focused on losing weight than protein shakes are a meal replacement rather than an actual supplement.

Once you have been at it and are in to the groove of exercising you'll be able to modify your routine to suit your specific goals.

oh i mean nothing too heavy. i'm going to see how things goes. later on in the weeks. probably just use this run as a warmup before i go to the gym xD

Spoiler

nope. never did a half. you probably think this is dumb but hey. sometimes you gotta live a little

got a friend to come support and use this time to get in shape too while i train.

Keep doing the weights, IMO. They help with running a ton. I generally will do weightlifting before work and then do a 5 mile run after work.

 

[Etrian Oddity]

If you do it right, no.

And Isopure family? Lol gtfo with that shit.

It's the only protein powder I find palatable!

I'm not convinced that protein shakes are a replacement for any whole food protein (edit: I know you didn't say they were). They don't satisfy my hunger at all and they don't REALLY save me much time. I also never trust the quality, but I'm no food expert. I mean, how can you even tell if it's effective? That stuff goes through my system like water.

It saves me a ton of time, personally. Your mileage may vary, though.

 

[LocknessMobster]

Have you done much exercise before? If not, then all I would worry about for starters is to form good habits. As long as you are moving around and working up a sweat, I don't think the specific workouts matter too much (good form matters a ton though so research before you lift anything!). Up to you how to do this, but generally the best way is to have 30-90 minutes specifically marked on your calendar for exercise. After a month or two you won't need to think about it.

I would also not worry about supplements, but keep in mind that if you are focused on losing weight than protein shakes are a meal replacement rather than an actual supplement.

Once you have been at it and are in to the groove of exercising you'll be able to modify your routine to suit your specific goals.



Keep doing the weights, IMO. They help with running a ton. I generally will do weightlifting before work and then do a 5 mile run after work.

Thanks for your advice I really appreciate it.

 

[Psychotext]

If you do it right, no.

Just out of interest, what's the right way here? Lower intensity? Because my assumption too would have been that if you start doing a lot of weighted core exercises that you'd need to give those muscles time to recover (to get the best results), like any other muscle group.

 

[Jacksinthe]

Just out of interest, what's the right way here? Lower intensity? Because my assumption too would have been that if you start doing a lot of weighted core exercises that you'd need to give those muscles time to recover (to get the best results), like any other muscle group.

They get so much work daily that it's hard to overdo them. Your core is used in just about every movement you make throughout the day, even when lifting lying on a flat bench, doing pullups (if you are making sure to "board" your body), lifting plates up to a bar, driving your car, bike, sneezing, coughing, blowing your nose, walking, running, etc.

They are used a LOT and are used to a lot so it would be difficult to hit them with too much frequency. You'll get sore from doing things you don't normally do but I'd venture how much they work on a daily basis, they can take one hell of a beating.

 

[Psychotext]

Big difference between those and say, weighted wood choppers or cable pull downs though. None of those normal activities should really cause any sort of muscle damage (because as you say, they can handle a ton of work already).

I'm wondering mostly if there's a difference in the muscle fibres there compared to say... the legs, or other parts of the body that also do a ton of daily work, but definitely can't stand up to being repeatedly punished without affecting gains. Or maybe it's just that we don't notice progression as much on the core.

 

[Summer Haze]

Can anyone recommend me a weight gainer that isn't full of sugar? I was using Mutant Mass but gave it away to a friend because of it.

 

[KillerBEA]

Added deadlifts to my core workout... feels good man.

Also, to the gentleman who said you need to work core every day (last time I posted): Doesn't that lead to overtraining those muscles??

Alternate volume and intensity to be appropriate and you're fine. Experiment with training it everyday with some level of variation between core workouts. When training anything directly that often you will need to learn when back off and go light or just take a day off from that muscle group.

Do something like:
Mon: Weighted for 8+ reps
Tues: Bodyweight
Wed: Challenging Bodyweight (i.e Dragon Flags and Windshield Wipers)
Thurs: Bodyweight
Fri: Weighted for 8+ reps
Sat: Bodyweight
Sun: Rest

Adjust based on real world results, but stick with whatever you do for at least 6 weeks to go through a proper adaptation cycle.

 

[Dead Prince]

I don't think it's dumb at all. It's a great motivator and goal to set for yourself. I'm just too much of a p***y to do it.

Stick to the training and listen to your body. If it really hurts to run on any given day, take a break. Better to go into a race with a few less training runs under your belt than it is to show up injured.

Have you done much exercise before? If not, then all I would worry about for starters is to form good habits. As long as you are moving around and working up a sweat, I don't think the specific workouts matter too much (good form matters a ton though so research before you lift anything!). Up to you how to do this, but generally the best way is to have 30-90 minutes specifically marked on your calendar for exercise. After a month or two you won't need to think about it.

I would also not worry about supplements, but keep in mind that if you are focused on losing weight than protein shakes are a meal replacement rather than an actual supplement.

Once you have been at it and are in to the groove of exercising you'll be able to modify your routine to suit your specific goals.



Keep doing the weights, IMO. They help with running a ton. I generally will do weightlifting before work and then do a 5 mile run after work.

alright. i'll try to keep lifting in. but all my running happens after work which means lifting too. i should be good. recovery time is quick with me. but obviously i'll listen to my body and say no (which is rare)

 

[Jacksinthe]

Alternate volume and intensity to be appropriate and you're fine. Experiment with training it everyday with some level of variation between core workouts. When training anything directly that often you will need to learn when back off and go light or just take a day off from that muscle group.

Do something like:
Mon: Weighted for 8+ reps
Tues: Bodyweight
Wed: Challenging Bodyweight (i.e Dragon Flags and Windshield Wipers)
Thurs: Bodyweight
Fri: Weighted for 8+ reps
Sat: Bodyweight
Sun: Rest

Adjust based on real world results, but stick with whatever you do for at least 6 weeks to go through a proper adaptation cycle.

This: variety.

 

[bchamba]

Wanted to share this side by side of my first and third deadlift attempts. Once I approach the bar the technique stays the same. I think a lot of people when going for a max attempt will let the weight psyche them out and they end up pulling a max attempt differently than how their warmups looked. I'm a big proponent of always lifting warmups like max attempts and vice versa, so deadlifts of 135 and 225 and 315 and so on during warm ups for me are flying up because I'm treating them like they're 500 lbs. Lift light weight like it's heavy and you'll lift heavy weight like it's light.

The two deadlifts here are 485 and 529, so almost a 10% difference in weight but they still look the same except for speed: https://drive.google.com/open?id=0B9Jsfqe1mum8azd6eHVmaW44MWM