By Nelo Ice Go To PostPretty accurate especially if you're cooking and weighing your own food so you know exactly what's in it. I lost 15 lbs over the summer though of course I still had some belly fat since thats a pita to make go away. Sadly I nearly gained it back so I should probably get back on a cut when my back hopefully heals.
Cool.
By Cooter Go To PostHow many calories does the app say you're eating a day?
About 1700-1800. I only started last week.
Are weigted pull ups (15 lb dumbbell held between my legs) useful at all? I can do them with good form, but, pf course, have to lower my reps
I'm in a little friendly bet with some co-workers on a pull up challenge that is supposed to happen in about 6 months. I can barely do one. Any suggestions?
By eseqko Go To PostI'm in a little friendly bet with some co-workers on a pull up challenge that is supposed to happen in about 6 months. I can barely do one. Any suggestions?Then do some grease the groove type training. Do 1 everyday until you can start repping for 3+. Then what I did was switch to doing endless doubles 1 week, endless triples the next, and then 1 all out set the next. I did it on a 3 week cycle because of the other training I do but it can done all in one week. Would recommend non consecutive Monday, Wed, Fri. The endless sessions build the motor pattern of pullups with lots of reps and then the all in set will get you better at doing higher rep sets
By obijkenobi Go To PostAre weigted pull ups (15 lb dumbbell held between my legs) useful at all? I can do them with good form, but, pf course, have to lower my repsWorking with bodyweight is great but if you feel like you can do more, make it weighted!
I used to be able to do dips with 35kg extra.
It's a great workout but off course reps will drop.
Maybe do normal pull ups and keep the last set or 2 for weighted for your overload sesh.
Pull up talk! Now your speaking my language Slaent. If you can crank 15 bw pull ups out with good form and get well beyond your chin, I'd say it's time to move on to weighted. Start with 10lbs and keep adding until you max out at 4.
By Cooter Go To PostPull up talk! Now your speaking my language Slaent. If you can crank 15 bw pull ups out with good form and get well beyond your chin, I'd say it's time to move on to weighted. Start with 10lbs and keep adding until you max out at 4.What kind of grip do you like best?
By Lupercal Go To PostWhat kind of grip do you like best?I do palms away slightly wider than shoulders.
About to finish my second consecutive round of P90X. For whatever reason the program just works for me.
Since I started seriously working out this summer I've dropped about 20 pounds, added a lot of muscle, and really upped my strength. Tracking your reps and weights is essential I've learned. My body composition has changed a lot.
I've also been tracking my diet on MyFitnessPal for about 6 months. It's second nature now.
Probably gonna do P90X2 next. Does anyone here have experience with the BeachBody On Demand app? Trying to decide whether to go that route or just spring for the DVDs on eBay.
I'd also like recommendations on smart scales so I can track my weight and body fat % more accurately.
Since I started seriously working out this summer I've dropped about 20 pounds, added a lot of muscle, and really upped my strength. Tracking your reps and weights is essential I've learned. My body composition has changed a lot.
I've also been tracking my diet on MyFitnessPal for about 6 months. It's second nature now.
Probably gonna do P90X2 next. Does anyone here have experience with the BeachBody On Demand app? Trying to decide whether to go that route or just spring for the DVDs on eBay.
I'd also like recommendations on smart scales so I can track my weight and body fat % more accurately.
Speaking of pull ups, I finally got back to my normal routine of weighted today!
30x10
40x10
50x8
75x6
95x4
30x10
40x10
50x8
75x6
95x4
I'm a skinny guy- I weigh about 140-145 and I'm 5'10". My girlfriend works out a lot to lose weight, but I want to support her by working out as well. My goal is to gain 10 pounds in muscle.
I know diet is an important factor, but I don't even know where to start.
I know diet is an important factor, but I don't even know where to start.
Restarting working out after 3 weeks off is the worst at 31. These pecs, they hurt. But I didn't go dumb hard like I would've in my younger days so I should be good to go for my upper workout closer to where I left off before this unwanted break on Friday.
By Cooter Go To PostSpeaking of pull ups, I finally got back to my normal routine of weighted today!You're strong, how many years did it take you to get there?
30x10
40x10
50x8
75x6
95x4
By Fadeaway Go To PostYou're strong, how many years did it take you to get there?I've been lifting for 25 years but only focusing on pull ups for 5 or so and been doing this routine for 3 or 4 so it took me about a year I guess.
By Cooter Go To PostI've been lifting for 25 years but only focusing on pull ups for 5 or so and been doing this routine for 3 or 4 so it took me about a year I guess.So realistically it would take me at least five years? First time on the gym was this year and I still can't do squats and deadlifts.
By Fadeaway Go To PostSo realistically it would take me at least five years? First time on the gym was this year and I still can't do squats and deadlifts.I don't think it would take that long. Hard to say. At this point work on body weight weight pull ups and focus on exploding up and going as high as possible. Shoot for hitting your upper chest.
By CostcoCousteau Go To PostStir fry chicken your welcomeEvery day?
By Cooter Go To PostI do palms away slightly wider than shoulders.Good for chest, not there yet atm.
I usually do neutral grip since it's easier on my shoulder.
Also: Quest nutrition bars are a godsend. Pretty damn tasty and as nutritionally clean as it gets.
Double Chocolate Chunk and White Chocolate Raspberry are my favorites.
Double Chocolate Chunk and White Chocolate Raspberry are my favorites.
Alright friends, can we talk a bit more about diet here? I feel like that topic deserves to be on equal footing as just knowing how to lift.
Specifically, I want to hear more thorough advice and discussion on experiences dealing with diet and what has worked for them based on their body type, fitness activity etc.
My diet is very regimented, I know the basics and understand "most" (of the everchanging) science around it (or so I tell myself) but I still struggle to come up with a proper meal plan. Because dammit, I love good tasting food (so say we all).
I tried low-carb (goal was under < 100 carbs) with my standard "lift heavy 4x/wk" regiment and my recovery was shit. So I gave up. How do others deal with it? Ideally I want to gain another 10-15lbs (6'4, ~185lb right now) but keep it lean (10-12% bodyfat) I think would be ideal, but it always felt difficult to gain and recover. It's a big topic and a lot to unpack, but you get the idea.
Specifically, I want to hear more thorough advice and discussion on experiences dealing with diet and what has worked for them based on their body type, fitness activity etc.
My diet is very regimented, I know the basics and understand "most" (of the everchanging) science around it (or so I tell myself) but I still struggle to come up with a proper meal plan. Because dammit, I love good tasting food (so say we all).
I tried low-carb (goal was under < 100 carbs) with my standard "lift heavy 4x/wk" regiment and my recovery was shit. So I gave up. How do others deal with it? Ideally I want to gain another 10-15lbs (6'4, ~185lb right now) but keep it lean (10-12% bodyfat) I think would be ideal, but it always felt difficult to gain and recover. It's a big topic and a lot to unpack, but you get the idea.
I can't do low carb. I feel weak and lack energy.
If you wanna gain you'll gain fat. Probably no way around it. I started lifting earlier this year after many years of inactivity and just jogging regularly, my diet sucked and I essentially became skinny-fat, not much muscle but also not really lean. Gained 15lbs in the last 4 or 5 months (quit jogging and switched to HIIT) but also even more fat while changing up the diet especially around the stomach area. A friend of my is a personal trainer and just told me "if you want to bulk you'll gain fat". More muscular with a dadbod beats skinny fat though so I don't mind. Probably will continue until next year then just try and cut the extra fat with a rigorous diet change to lower carbs (but not below 100, I might aswell go into hibernation then) and add more protein and fat.
Bulk then cut is probably the way of least resistance, otherwise you may get stuck in limbo of not gaining/losing weight.
If you wanna gain you'll gain fat. Probably no way around it. I started lifting earlier this year after many years of inactivity and just jogging regularly, my diet sucked and I essentially became skinny-fat, not much muscle but also not really lean. Gained 15lbs in the last 4 or 5 months (quit jogging and switched to HIIT) but also even more fat while changing up the diet especially around the stomach area. A friend of my is a personal trainer and just told me "if you want to bulk you'll gain fat". More muscular with a dadbod beats skinny fat though so I don't mind. Probably will continue until next year then just try and cut the extra fat with a rigorous diet change to lower carbs (but not below 100, I might aswell go into hibernation then) and add more protein and fat.
Bulk then cut is probably the way of least resistance, otherwise you may get stuck in limbo of not gaining/losing weight.
Whew just to he safe went to the doctor and I'm ok. Just have some minor back pain but nothing is physically wrong with me. Can't tell if my form has gone to shit or I'm going too heavy. This is like the 3rd time in the past few months I've had to take a rest from my normal lifting :(.
By reilo Go To PostAlright friends, can we talk a bit more about diet here? I feel like that topic deserves to be on equal footing as just knowing how to lift.
Specifically, I want to hear more thorough advice and discussion on experiences dealing with diet and what has worked for them based on their body type, fitness activity etc.
My diet is very regimented, I know the basics and understand "most" (of the everchanging) science around it (or so I tell myself) but I still struggle to come up with a proper meal plan. Because dammit, I love good tasting food (so say we all).
I tried low-carb (goal was under < 100 carbs) with my standard "lift heavy 4x/wk" regiment and my recovery was shit. So I gave up. How do others deal with it? Ideally I want to gain another 10-15lbs (6'4, ~185lb right now) but keep it lean (10-12% bodyfat) I think would be ideal, but it always felt difficult to gain and recover. It's a big topic and a lot to unpack, but you get the idea.
Maybe try a short bulk, 4-6 weeks, until you get to about 15% bodyfat, then cut to 10-12%, repeat until you're happy with results?
By Splatt Go To PostMaybe try a short bulk, 4-6 weeks, until you get to about 15% bodyfat, then cut to 10-12%, repeat until you're happy with results?I actually hadn’t thought of that. I’ll give that a go!
By Kill Your Masters Go To PostI can't do low carb. I feel weak and lack energy.This is what I'm doing as well. Trying to bulk while cutting fat just seems impossible and like torture. Rather just reach a level and then cut fat and focus on definition.
If you wanna gain you'll gain fat. Probably no way around it. I started lifting earlier this year after many years of inactivity and just jogging regularly, my diet sucked and I essentially became skinny-fat, not much muscle but also not really lean. Gained 15lbs in the last 4 or 5 months (quit jogging and switched to HIIT) but also even more fat while changing up the diet especially around the stomach area. A friend of my is a personal trainer and just told me "if you want to bulk you'll gain fat". More muscular with a dadbod beats skinny fat though so I don't mind. Probably will continue until next year then just try and cut the extra fat with a rigorous diet change to lower carbs (but not below 100, I might aswell go into hibernation then) and add more protein and fat.
Bulk then cut is probably the way of least resistance, otherwise you may get stuck in limbo of not gaining/losing weight.
Good session today, shoulder press and deadlift went well. Bicep marathon could have been better but fuck....it's Friday.
Talking diet again...
Any recommendation for what to eat at lunch after a workout? I work out on an empty stomach (if you don’t count coffee/BCAA cocktail) and do a heavy protein shake and a sandwich and some other bits. But I wanted to see if anyone has better recommendations as well.
Any recommendation for what to eat at lunch after a workout? I work out on an empty stomach (if you don’t count coffee/BCAA cocktail) and do a heavy protein shake and a sandwich and some other bits. But I wanted to see if anyone has better recommendations as well.
By KillerBEA Go To PostFinally weigh 200lbs, the bulk is working.Congrats!
so if anyone is in to running and some general cross fitness and lives in one of these cities ( Boston, London, Berlin etc ) I can really recommend this:
https://www.runnersworld.com/running-scene/midnight-runners-crew-takes-over-boston-with-neon-lights-techno-music-sudden-planking
Do this all the time in London and wasn't much of a runner before (more into chasing a football) but found this very addicting.
https://www.runnersworld.com/running-scene/midnight-runners-crew-takes-over-boston-with-neon-lights-techno-music-sudden-planking
Do this all the time in London and wasn't much of a runner before (more into chasing a football) but found this very addicting.
By KillerBEA Go To PostFinally weigh 200lbs, the weight loss is working.Fixed for my situation.
Congrats btw.
My goal is to get to a muscular 190 and reevaluate.
I've talked so much lifting over the years I never bothered on that other site, but this a cozy forum. I don't have much for you past the basics when it comes to nutrition, but if you have lifting questions or whatever, you know. In the meantime, this is a good youtube channel: https://www.youtube.com/user/CWSmith52/videos
By s y Go To PostFinally started paying for my gym membership so this will for sure make me go
24 hour fitness whole business model in one sentence.
By s y Go To PostFinally started paying for my gym membership so this will for sure make me goI found it helpful to really think about what motivates you and what's keeping you from going when you don't.
What are your goals?
Also: you're gonna have to switch up your diet to see results breh. lol.
I hate how a month (maybe even 3 weeks at most) of neglect from the gym because of work has me losing a ton of progress that took me a while to break through smh
It will come back to you in about the same amount of time you've taken off, but try to find a half hour here and there to do something next time. It will save you some grief. What does your routine look like? Maybe we can find some ways to be more efficient.
That month at work was just crazy. Then the whole GAF thing happened and welp there went my sleep as well.
Right now my goal is 4x a week during lunch. I do Mon/Thu legs, Tue/Fri upper body. There was a six month period maybe more where I kept that up but then shit got busy.
Legs is a heavy dose of squats, then a few rounds of decline weighted sit-ups, weighted calf raises, 1/4 mi uphill sprint. If I feel good and have time I throw in a bit of leg presses into the rounds. I added the sprints recently in substitution of weighted walking lunges. Thursday’s used to be a switch up of deadlifts, then a few rounds of box jumps, kettle bell swings and leg raises, but my psoas got fucked up so I had to take it easy. Upper days are a heavy dose of bench press then a few rounds of seated rows, curls, and weighted dips. If I have time/energy left I throw in some rotator cuff exercises —- those have helped a ton. Friday’s I switch it up with a military press and a slightly different rounds rotation.
Right now my goal is 4x a week during lunch. I do Mon/Thu legs, Tue/Fri upper body. There was a six month period maybe more where I kept that up but then shit got busy.
Legs is a heavy dose of squats, then a few rounds of decline weighted sit-ups, weighted calf raises, 1/4 mi uphill sprint. If I feel good and have time I throw in a bit of leg presses into the rounds. I added the sprints recently in substitution of weighted walking lunges. Thursday’s used to be a switch up of deadlifts, then a few rounds of box jumps, kettle bell swings and leg raises, but my psoas got fucked up so I had to take it easy. Upper days are a heavy dose of bench press then a few rounds of seated rows, curls, and weighted dips. If I have time/energy left I throw in some rotator cuff exercises —- those have helped a ton. Friday’s I switch it up with a military press and a slightly different rounds rotation.
-Bench and Squat twice a week. Alternating heavy intensity/lower volume with lighter/higher volume workouts is a good start.
-Did you get hurt deadlifting? Because in my experience the risk reward proposition on deadlifts is not worth it unless you're competing in a sport where that's a thing. Do a real row instead, like with a barbell. I prefer these.
-You need proper shoulder work. At least one real pressing movement a week, say standing bb or seated db.
-Vertical pulling is great for back without beating the shit out of your core as well.
About implementation: don't make all of these changes right away. Get back in rhythm, then try bench and squat twice a week, see what that's like. If you don't have a lot of time, there's a lot of largely superfluous movements you can cut out from what you list. I'm certainly not saying do all of the above in addition to your routine. If you're at a certain stage in your lifting career, which I'm assuming you are, you're gonna need the bulldozers of the trade a lot more than calf raises. So, unless you have the time, jettisoning those exercises is to your benefit.
-Did you get hurt deadlifting? Because in my experience the risk reward proposition on deadlifts is not worth it unless you're competing in a sport where that's a thing. Do a real row instead, like with a barbell. I prefer these.
-You need proper shoulder work. At least one real pressing movement a week, say standing bb or seated db.
-Vertical pulling is great for back without beating the shit out of your core as well.
About implementation: don't make all of these changes right away. Get back in rhythm, then try bench and squat twice a week, see what that's like. If you don't have a lot of time, there's a lot of largely superfluous movements you can cut out from what you list. I'm certainly not saying do all of the above in addition to your routine. If you're at a certain stage in your lifting career, which I'm assuming you are, you're gonna need the bulldozers of the trade a lot more than calf raises. So, unless you have the time, jettisoning those exercises is to your benefit.
I already bench and squat twice a week. That's a change I made a few months ago after my psoas was hurt. I don't think I got "hurt" deadlifting per say, I think it just got aggravated due to bad form, maybe just a hitch. I'm 6'4, deadlifting is hard lol.
And what do you mean by "bulldozers of the trade"? I've been thinking about throwing in some compound lifts in eventually. I don't mind dropping weight calf raises, but they might be the easiest workout of them all.
And good call on the presses, I used to do a military press on Fridays. I should add that back in.
And what do you mean by "bulldozers of the trade"? I've been thinking about throwing in some compound lifts in eventually. I don't mind dropping weight calf raises, but they might be the easiest workout of them all.
And good call on the presses, I used to do a military press on Fridays. I should add that back in.
Oh, well a change for the better then. My squat went from 385ish to 505 on a switch to doing it twice a week alone. A bulldozer would be a lift, almost always a compound movement, that sends a very strong and direct stimulus to your body to force adaption, to get stronger and to grow. Squat, bench, press, row, deadlift, vertical pull. That's the priority, to get better at those movements by doing them as much as your fatigue management allows for until a good foundation develops, goals diverge from there.
Deadlifts, I'm just glad to have gotten away from them before doing any permanent damage, at least it would seem so. It comes down to leverages a lot more than height. I'm 6'6 and I was okay at it, so are a lot of taller guys. It's mostly bench they whine about. There's gonna be shear on your lower back no matter how tall you are though.
Deadlifts, I'm just glad to have gotten away from them before doing any permanent damage, at least it would seem so. It comes down to leverages a lot more than height. I'm 6'6 and I was okay at it, so are a lot of taller guys. It's mostly bench they whine about. There's gonna be shear on your lower back no matter how tall you are though.
Bench was always a "will my long skinny arms ever be able to lift more than this??" type of thing, but since I started doing rotator cuff exercises I've been able to break through that ceiling. I was ready to bench bodyweight before work shit hit the fan, but I should be able to achieve that goal before EOY, which would be a huge thing for me personally. Long-term if I can break 205 I'd be more than happy.
As far as deadlifts, I truly love the idea of them, but man, there's so many things I need to have right about my body, mental state and form while deadlifting just to make it feel worthwhile. It'd be better if I was working out with a trainer or someone experienced again to watch my form, but it's easily one of the hardest lifts to correct doing it solo.
As far as deadlifts, I truly love the idea of them, but man, there's so many things I need to have right about my body, mental state and form while deadlifting just to make it feel worthwhile. It'd be better if I was working out with a trainer or someone experienced again to watch my form, but it's easily one of the hardest lifts to correct doing it solo.
I always leave the gym thinking I could do more mentally but physically at the time I can't.
I think I'm going to start putting in longer breaks but pushing myself much more.
I think I'm going to start putting in longer breaks but pushing myself much more.
By reilo Go To Post…Just do the rows I linked you to instead. They'll kick your ass just fine with next to no risk. Bench is a favorite of mine.
By data Go To PostI always leave the gym thinking I could do more mentally but physically at the time I can't.Take a look around the gym, us fat guys take long breaks between sets not because it's harder. 60 seconds at most in iso, 90 on compound lifts. If shit is really hitting the fan on squats you could go 2-3 minutes.
I think I'm going to start putting in longer breaks but pushing myself much more.