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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
poppabk
Cheeks Spread for Digital Only Future
Track your calories and focus on lifting weights, whatever you can get your hands on. Cardio is good for your health, but a solid lifting workout will really transform your body and have you feeling good about yourself. Fair warning though, trying to get really cut will be difficult while trying to maintain the energy levels you need for three kids.
RockTurtle
Member
I was week 6 into Lee Labrada's 12-week body trainer program and had to have surgery, taking 2 months off.
anyone that has had surgery in pelvic area and got back into gym got any tips? doctor told me i should be clear for lifting by friday,.but i'm self-conscious of tearing cartilage or something..
anyone that has had surgery in pelvic area and got back into gym got any tips? doctor told me i should be clear for lifting by friday,.but i'm self-conscious of tearing cartilage or something..
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damn that's very few calories.
how do you manage to stay in good spirit and good mood?
ExplodingKetchup
Member
dang dude. what do you think your maintenance or bulk calories will be after you're finished cutting?
Looking ahead I'll have a slow buildup to a new maintenance phase (which also allows me to have a couple cheat meals a week) and I should be eating around 2k calories on off days and 2400ish on workout
D
Deleted member 17706
Unconfirmed Member
Ok i'm done. Weight and bodyshape has been yoyo-ing too much the past 2 years.
I'm trying to eat healthy and exercise when I can but the fatty gut doesnt seem to shift and the final nail in the coffin was yesterday when I was trying on clothes I own.
Joining the F45 8-Week Challenge...anyone have any experience with this? (+ strict meal plan no sugar, dairy, reduce portion sizes, only black coffee, no alcohol).
For the record 36-year Corporate Workaholic who gets 5hrs of sleep a night
You really should look into sleeping more. You're almost certainly damaging your health with that little sleep on a nightly basis.
But then who will Platinum all those PS4 games in the backlog?
You are right, and I'm going to try for 7hrs per night.
My problem is motivation and not getting bored like the gym repetitiveness. Will try out F45 for 8 weeks and see how that goes. Luckily my wife is super supportive so will monitor afterwards.
But then who will Platinum all those PS4 games in the backlog?
You are right, and I'm going to try for 7hrs per night.
My problem is motivation and not getting bored like the gym repetitiveness. Will try out F45 for 8 weeks and see how that goes. Luckily my wife is super supportive so will monitor afterwards.
Your diet plan is probably fine but just have some kind of plan after the 8 weeks. If you're going to be making all those changes for 2 months you don't want to yoyo again.
Remember the best diets are the lifestyle changes you can stick to
Psychotext
Member
Picked up what I think might be a hamstring injury on my last endurance event. Not really sure how to help it heal short of just not doing any training... but I really can't afford to at this time of year as I pretty much have an event every other weekend.
Bollocks.
Bollocks.
The Rain King
Member
Your workout looks great to me (I'm
not
Picked up what I think might be a hamstring injury on my last endurance event. Not really sure how to help it heal short of just not doing any training... but I really can't afford to at this time of year as I pretty much have an event every other weekend.
Bollocks.
Let the leg heal and train the rest of the body. What sort of endurance stuff do you do?
Psychotext
Member
Cycling. Can't really train that without using my legs.
Low power seems to be OK, but as soon as I start ratcheting up the watts I can feel the pain start.
Low power seems to be OK, but as soon as I start ratcheting up the watts I can feel the pain start.
Cycling. Can't really train that without using my legs.
Low power seems to be OK, but as soon as I start ratcheting up the watts I can feel the pain start.
Hah gotcha! Yeah that would be an issue. Honestly man you gotta let it heal or it'll just get more damaged and cause more pain and more recovery time. Foam roll, stretch, all that good stuff.
Kyaah~, senpai noticed me ;-;
More seriously, thanks for the reassurance. As for why I didn't include Overhead press, I don't know. Where could I fit it?
I'm looking for a decent pair of adjustable weights that at least 90 lbs or more. I was looking at the 1060 selectechs, but I was wondering if there are any other ones out there I should look for. Or if there is an exercise equipment store I could browse. I've only looked at Amazon.
I'm trying to put something together in my garage since the gym on base is way too overcrowded. I get really bad anxiety in crowded places.
I'm trying to put something together in my garage since the gym on base is way too overcrowded. I get really bad anxiety in crowded places.
What do you guys think, I'm 160 at 6 ft. Im trying to gain weight obviously.
I have those bowflex adjustable weights.
I curl 17.5 lbs in each arm, then a set of 10 pushups, then 20 situps, then move on to the next 2.5 increment, repeat until 35 lbs. I also take a protein shake with creatine every morning.
I have those bowflex adjustable weights.
I curl 17.5 lbs in each arm, then a set of 10 pushups, then 20 situps, then move on to the next 2.5 increment, repeat until 35 lbs. I also take a protein shake with creatine every morning.
Kill the Front Raises and Overhead Press instead
What is the highest those weights can go that you own? How reps can you do with the 35lbs?
Up the weight. See if you can start at 20-25 and go from there. If you been doing that same routine for 2 weeks or more it is time to shock the muscles.
ArkhamFantasy
Member
How many calories are you eating?
Will do, thanks. Should I be doing one day on, one day off? I stopped running because I fear that'll be counter to my attempts to gain.
I really haven't been keeping track. But I probably should eat more. I want to gain at least another 20 lbs. Any suggestions on easy things to buy in bulk to eat?
Lawd have mercy keep track of your calories at the least. If you don't do anything else you should at least have a basic estimate of how many calories and protein you took in for the day.
Give your arms a full day of rest at least. You can also add in some triceps/shoulders since you have dumbbells.
But I will let some of the older posters guide you. I suck at giving advice
Give your arms a full day of rest at least. You can also add in some triceps/shoulders since you have dumbbells.
But I will let some of the older posters guide you. I suck at giving advice
ArkhamFantasy
Member
Well first thing you need download myfitnesspal app and track everything you're eating as best as you can, it will give you some macros for your goal and you should try your best to hit those numbers.
As far as grocery shopping, i'd go for eggs, yogurt, milk, vegetables, fruit, chicken, fish, beef, nuts, rice, beans, and pasta. If you are having trouble eating the amount of calories you need, i'd go for the foods higher in fat (like peanut butter for instance) because a gram of fat is 9 calories, and a gram of protein or carbs is only 4 calories per gram.
Appreciate the info. Am I misguided in attempting to gain additional weight?
I'll do that next week, then.
You won't get very far building muscle with your current equipment.
Look into the program in the OP (or other similar beginner strength building programs)
So I've been doing the powerlifting begginers routine from bodybuilding.com for about two months, next week I'm starting the Stronglifts 5x5 workout which is also a begginers routine. I'm​definitely still a noob. I'm just wondering, when exactly would one move on to something more advanced? Or does that not really matter since these workouts are pretty well rounded and one is always striving for higher weights on the exercises?
Second week of a 19/5 IF split (1,500 calories daily), with Thursday being a cheat day (no fasting rules, aiming for about 5,000 calories).
Trying to lose some of this "I had the second baby and I'm tired and need these French fries and...oh that cheesecake looks fucking amazing" weight
Trying to lose some of this "I had the second baby and I'm tired and need these French fries and...oh that cheesecake looks fucking amazing" weight
When linear progression stops. At somepoint you wont be able to keep progressing like that, i would give it 2 -3 resets on stronglifts.
Psychotext
Member
It's strange, I'm having far more trouble with a recomp diet than I was having with properly low calories full stop. It's like my body only gets being really good, or being really bad.
sergioalb64
Member
A few quick ?s from a fitness amateur ready to become a pro:
1. What's better overall, 30 mins on treadmill with incline at 2MPH, or 15 mins at 4MPH? That's once or twice a day.
2. How true is it that, besides watching what you eat, you should drink at least however many tall glasses of water to boost weight loss?
1. What's better overall, 30 mins on treadmill with incline at 2MPH, or 15 mins at 4MPH? That's once or twice a day.
2. How true is it that, besides watching what you eat, you should drink at least however many tall glasses of water to boost weight loss?
Not an expert by any means but I'm pretty sure this stems from the fact that a lot of the time thirst is mistaken for hunger. So if you're always saturated on water you'll naturally eat less. Or something.
Week 2 sucked for me, got sick and wasn't able to do much. Week 3 went much better though and starting to get better form and deeper into doing squats. Jumped on the scale this morning and down to 315.2 lbs, so making some good gains. Going to see if I can increase my daily cardio to go along with all the lifting.
1. Your heart rate would probably be mildly higher at 4mph since avg walking pace is around 2.8 mph. I wouldn't say either is necessarily better. I would suggest rotating between the two each time you do it
2. Water helps with digestion, fills you up, and helps your muscles work harder better. Also less cramps.
There are heart rate zones that are ideal for weight loss, so you can't just double up the rate and halve the time and have the result be the same. Your best bet is to do a little quick research (I'm sure there are good charts regarding heart rate/weight/fat loss) and see what applies to you.
Unlikely you would get there walking, but if your heart rate hits anaerobic levels you actually start losing muscle instead of fat. Just an example.
Also look at interval training if your goal is to spend less time doing cardio.
esmith08734
Member
Does anyone have a good chest routine for mass? I swear, my chest just won't grow as fast my other muscles and it's pissing me off.
Not a routine but I found that Dumbbell Squeeze Press really lights up my chest
entremet
Member
Genetics, meng.
Sometimes you have to work with what you got.
Outside of that, try different exercises and angles and you should be working it out at least 2 per week. 3x per week ideally. Forget this Chest Day BS.
If you're a natural, muscle protein synthesis uptime is only 48 hours. And you obviously need to be eating a calorie surplus.
Cosmic Forge
Member
Oops, Wrong thread
stn
Member
Have any of you seen Mario Tomic's videos on fitness? If yes, what did you think? I couldn't help but notice that the front page has links to people it would and would not recommend. There are just so many Youtube gurus that I don't know what to watch. Thanks!
Pft, if you reach your goals size doesnt matter, perhaps you have bad genetics.
But are gifted in others, I have a deformed chest,but my back 😘