hey all, making this thread to chatter about gym life, progress, etiquette, etc. I've only been working out for a few months but have made significant progress. I now go nearly everyday and have dropped about 10lbs in the process but now have been struggling to figure out diet and what works. if there's anyone out there that knows their way, i'd love to ask some questions since im still a beginner but absolutely loving it
Hey brother Yeah been training for years. I’m still learning though but I’m in pretty good shape for an old dude lol what are you guys stats? I only ask to give proper guidance
im small, 5'7 and my weight tends to fluctuate anywhere between 149lbs-153lbs depending on the week. I usually have a day dedicated to each body part, shoulders, chest, back, bicep/tricep, legs I have a friend who taught me the basics and have definitely worked but im wondering if there's something more I should be doing
Well depends on your goal if you are trying to bulk up, it’s about the food I’m 5’9 190 So I’m the bulky type
lord, you are a big man. You are basically what I'm trying to achieve look at those turkey legs lol ok, well help me understand the food situation. Because im kinda confused since I was very focused on dropping fat for a long time so I was very careful with caloric deficit etc. for my breakfast I basically follow this guy's smoothie (3:53 min). Its a blend of strawberries,banana, peanut butter, protein powder,milk,oats and cinnamon after that I eat usually rice, chicken, veg and eggs. I've heard some people say you have to eat loads of protein. and what happens if I have like a bite or two (or three) of chocolate cake or something mixed in and then I go to the gym afterwards and burn off some calories.
My only rule is that you can eat whatever you want as long you workout enough to burn it. I eat a lot but not workout so I am fat ha!
I’d cut the rice unless it was jasmine rice or maybe replace it with quinoa nothing happens if you eat a cake. Obviously the goal is to intake nutritional value in your calories and not empty damaging calories like cake. Calorific deficit is definitely the way to go for weight loss but if you are trying to bulk up, you need to load up on protein and eat a lot. At around 150, doesn’t look like you have or need to lose more weight.
bulking sounds a lot more fun then losing weight. so just eat loads of protein? How many times a day do you think I should eat? I usually eat jasmine,brown or basmati rice. EDIT: do you go to LA Fitness? Looks like it from ur pics
tbf, I think you're not too far off. you might technically be able to eat whatever and as long as you workout, you probably won't be fat, just won't see any progress thats all.
I go to LA, my home gym, and an anytime fitness gym depending on what day it is and what I need to do lol I eat 7 times a day.
Hey man kudos to you. I used to be a gym regular and am trying to get back to it. I agree with jmezzy that based on your weight you don’t really need to lose any more. To change your body composition I would recommend lifting heavy for 3-4 sets with reps of 4-6 along with some high intensity interval training after your weight training session. Diet is important, but at this early stage you don’t have to be as strict, just get your protein intake up and lift like a mad man…consistency is key!
I alternate between high volume short rest in between sets high intensity training and heavy bulking up liftings believe it or not, those pics were during that type of training. I was doing 20 exercises per muscle group and 4 sets and doing 2 muscle groups per day. Some would say overtraining but that depends on the person. I was training for endurance I only started the bulking lifting of lower volume and reps this week for bulking up only 4 of 5 exercises per muscle group and one muscle group per day 4 sets heavy weight 8-12 reps
I have some weights at home but I am very inconsistent. However I need to shed 10 pounds. I know that the main factor is food, however I would like to have some app or website that can gide me on training on simple weights (I only have adjustable dumbells but I don't need much more really). Does anyone know any free app that can create a simple workout sessions based on my weight/height and objective. Most I've seen are paid and I don't really need anything ultra sofisticated, only something that can give me guidance.
Nice. I'm doing good then I usually do 5 sets of 4/5 exercises Like Chest day, usually chest press and then variations of the Barbell chest press What about belly fat/abs? Anything you recommend?
20 different varieties of exercises? I usually stop working out if my muscle feels too sore which sometimes happens, and on Leg day because Leg day is hard lol
Lol yea not normal nor recommended but I always push myself to my limits. I wanted to build endurance but now I’m on a much shorter routine for bulking up
Abs will come with fat loss Cardio and diet and they will take a while mine are still a work in progress
but how? my muscles will literally stop functioning after the 4th/5th set. Also that must take an eternity and my sessions are usually around 2 hours
got it, abs diet different from bulking diet? also, do you think I should track my bmi? If so, how do I figure that out
Nah bmi is not a good indicator I’m massively overweight based on that fat % is a better measurement but still too soon bro Just keep eating well Training well Tracking your gains and strength just stick with it
by tracking you mean just remembering/writing down how many sets/weight right? how long did it take before you started to seriously grow? my chest has started to widen and my arms/shoulders were the first things to grow. I remember my right bicep was smaller than my left at first lol
I mean i don’t write it but I remember lol but the main advice I can give is Stick with it out of love and the results will come being result driven sometimes will hurt you in the long run because it’s easy to get discouraged with lack of results or become obsessive like meat heads But it took me a good 3 years to get to this point 1 to be fitter than most people at work and stuff