Fitness & Nutrition [OT]

alright fitness brehs help me

age: 27
height: 5'10
weight: 158
goals: get leaner/slimmer, lower bodyfat%. got some skinny fat at the belly and some chub around my chin and cheeks (i've got a really soft jawline so that dont help things)
diet: inconsistent. cut out soda years ago and i dont drink much booze, lots of water. eat lower sugar/protein boosted instant quaker oatmeal in the morning, sometimes soft boiled eggs. lunch is typically either a lean cuisine or some type of banana/berry smoothie. dinner is some sort of meat + vegetable combo with occasionally some brown rice. not too bad all things considered but i cheat a lot with my ridiculous sweet tooth and love of comfort food. if i eat out with peeps its full on decadence. ive done mostly alright not buying that shit but if i walk past the bakery section of the supermarket i fold 75% of the time.
exercise: play a couple hours of basketball on weekends (though not the last two months since its been deathly hot) but aside from pretty much nothing significant

im a grad student but sadly i dont have access to the university gym since im not enrolled in courses this upcoming semester, would rather try some type of workout regimen at home vs. getting a gym membership

you're not gonna get "chub" around your chin and cheeks if you want to lower your bodyfat. If you have no muscle goals, doing some running, body weight exercises and dieting should be sufficient to get lean. get a meal plan you're comfortable with and stick to it. find some recipes and try new things, but focus on hitting your macros (carbs, protein, calories) every day. Given your height, weight and stated body comp, I would assume your maintenance burn would be around average, so 1500 -1700 calories a day should be sufficient to lose a healthy amount of weight if supplemented with exercise.

Lol. Exercise + a thousand calories daily deficit? That would turn Raymond Felton into Mike Conley. And it'd be painful.

And yes, lowering your body fat percentage will definitely change your face. Even a couple kilos is noticeable.

Shoot for 2000 a day on not-so-active days (walk as much as possible), and supplement with a protein shake and some food on workout days. Which is impossible with too crazy a sweet tooth, except if you're growing your body a bit. Sustaining muscle is what will allow you to eat some tasty stuff, a skinny dude just has to watch everything all the time. You'll have to make choices that people here can't do for you. Asking people online when you say that you can't control yourself? Is you writing about it just about immediate relief? Yeah it'll do that. A huge number of people just talk about fitness and don't do anything, because talking about it lures them into a false sense of proactiveness. It's like a smoker who says he'll try to stop. False comfort. Just fucking do something about it. Don't say you can't control yourself.

Red Blaster, 178cm and 71 kilos and you say you're skinny fat, I doubt you would be happy with just getting a bit of definition. Cutting will make you very very small at that stage. You will definitely need to hit the weights at some point. Weightlifting is also a way for you to indulge into your guilty pleasures from time to time. I know what you said you'd rather do, but I don't see any plan working without it. And it doesn't have to be the super intense type of weightlifting, you can get to Ryan Gosling levels with machines. You will look better much faster. Get those shoulders you want.

Getting fit will be a measurement of your motivation and your character. Develop a sense of urgency. How bad do you want it? Can you achieve what you set your mind to? That's the kind of message you send the world when you get fit. Do it.

lifting in the AM. this new work schedule fucking my lifting times all up.

weight to height ratio doesn't seem bad at all red blaster--need to add muscle maybe?

i have 10 bags of soylent 1.4 coming on monday...for now I'm rocking whipped cream and bannanas with some fish, elipitical, and lifts

Been balling in the curry 1s. Great grip and fits my ankle well, but the best thing is that it doesn't pinch my big toe.

Can't count how many nails I lost due to basketball.

By Dark PhaZe Go To Posti have 10 bags of soylent 1.4 coming on monday…for now I'm rocking whipped cream and bannanas with some fish, elipitical, and lifts

So how is Soylent?

I'm thinking about Soylent drink form as meal supplement from time to time. 120 drinks is something like $155 online. That's give me 3600 calories for the day without taking into account food, 96 ounces of water, and other snacks. DEM GAINZ ARE COMING. I want to be 200 pounds of all l muscles as dem slores enthusiatic and kind young lasses flock to me.

By Furyous Go To PostI'm thinking about Soylent drink form as meal supplement from time to time. 120 drinks is something like $155 online. That's give me 3600 calories for the day without taking into account food, 96 ounces of water, and other snacks. DEM GAINZ ARE COMING. I want to be 200 pounds of all l muscles as dem slores enthusiatic and kind young lasses flock to me.

You expect to be all muscles with 3600 excess calories a day? For 170cm tall, 68 kilos? That kind of caloric intake will make you gain more than 2 kilos (total, 90% fat) a week, when even the strongest can't expect to gain much more than 200 grams of muscle a week. Around 10-12 kilos of muscle in a year is INCREDIBLE... Imagine what your body would be like after 3 years and putting on 36 (!) kilos of muscle. No one does that and that's a scenario that you're exceeding 10 times. Your caloric intake would work for someone with 10 sets of organs, and planning to put on 100 kilos of muscle in a year.

So no man, you're getting fat. Real fat real quick.

Also, you're going to do permanent damage to your liver. Like, big deal kind of damage.

Your math better be wrong, for your sake, and I hope no one here thinks that's good advice.

It's very weird how 10 pounds can make a huge difference in the way people look at you.
When I'm at 190, people think I eat a lot.
When I'm at 180, people assume I only eat salads.
It's like the threshold when for my body, fat starts to accumulate in my face.

Gained 30 lbs over the years and the only noticeable thing is my arms are a little bigger. Mostly went to my back and legs.

By Gabyskra Go To PostYou expect to be all muscles with 3600 excess calories a day? For 170cm tall, 68 kilos? That kind of caloric intake will make you gain more than 2 kilos (total, 90% fat) a week, when even the strongest can't expect to gain much more than 200 grams of muscle a week. Around 10-12 kilos of muscle in a year is INCREDIBLE… Imagine what your body would be like after 3 years and putting on 36 (!) kilos of muscle. No one does that and that's a scenario that you're exceeding 10 times. Your caloric intake would work for someone with 10 sets of organs, and planning to put on 100 kilos of muscle in a year.

So no man, you're getting fat. Real fat real quick.

Also, you're going to do permanent damage to your liver. Like, big deal kind of damage.

Your math better be wrong, for your sake, and I hope no one here thinks that's good advice.

On a good day I drink 96 onces of water and piss every 15 minutes. Calorie count in the shake is down by 200 calories thanks to foregoing the pancake mix and syrup.

Does anyone here use Fitbit?

By Furyous Go To PostOn a good day I drink 96 onces of water and piss every 15 minutes. Calorie count in the shake is down by 200 calories thanks to foregoing the pancake mix and syrup.

Pissing won't make you spend calories.
Talk to a doctor, read some.

Finally got myself to 175 lbs after a few months without a drastic change in diet. Started off with 190 so very pleased so far. But I know if I want to make that next step diet comes next.

Still smoke free for 4 months too :)

By Omzz Go To PostStill smoke free for 4 months too :)

Congrats!

Looks like I got chondromalacia aka runners knee on my right knee. Pretty frustrating just when I was seeing results. Not a huge deal but still wont go all out in my cardio exercises for the time being.

Adam help

i'm gonna just post in here, the fitness thread on gaf is too busy to get any touching feedback.
I have a routine but for some reason I feel I can be doing more? anyone ever feel like that at the gym and if so what are some good exercises I can do as filler between my main routine?

Trying to get back on the wagon next week but my energy is completely gone

By DY_nasty Go To PostTrying to get back on the wagon next week but my energy is completely gone

Don't act like you don't know energy feels like it's back after only 2 workouts

By Gabyskra Go To PostDon't act like you don't know energy feels like it's back after only 2 workouts

I've seen a lot of shit and done a lot of shit, but I've never been this mentally depleted in my life lol. Last time I went to the gym I could barely focus enough to get the most out of 20 minutes on a bike. I used to be able to go for an hour.

Gonna try tomorrow but I gotta find a new way to get over myself.

Fat distribution is such a fucking bitch for how random it is. I'm cutting right now, and doing an okay job, down 15 pounds. But I still have some lovehandles, while I can see my ribs. Some people can be happy with a much higher body fat percentage...

Been doing the speed rope a lot lately. Gotta get this agility up

By black faust Go To Posti'm gonna just post in here, the fitness thread on gaf is too busy to get any touching feedback.
I have a routine but for some reason I feel I can be doing more? anyone ever feel like that at the gym and if so what are some good exercises I can do as filler between my main routine?

What is your routine, first and foremost.

By Gabyskra Go To PostFat distribution is such a fucking bitch for how random it is. I'm cutting right now, and doing an okay job, down 15 pounds. But I still have some lovehandles, while I can see my ribs. Some people can be happy with a much higher body fat percentage…

By Gabyskra Go To PostIt's very weird how 10 pounds can make a huge difference in the way people look at you.
When I'm at 190, people think I eat a lot.
When I'm at 180, people assume I only eat salads.
It's like the threshold when for my body, fat starts to accumulate in my face.

You're me. If I'm not in great shape I get handles and a pouch. I also get that bloated boozeface when I eat salt and drink beer. There's really no middle ground for my body type. I'll put on some muscle and get a lot stronger if I lift heavy and eat lots of protein but it's always lean. Then one night getting hammered and my head looks like someone stretched it horizontally by 50px in photoshop.

By butt Go To Postand my head looks like someone stretched it horizontally by 50px in photoshop.

Ahahahah!!

Thanksgiving is over, back to the ol grind.

Gonna start hitting the gym at night instead of in the morning.

my diet is all kinds of ass tho

midnight gym is gdlk

trying to rebuild my squat form since I kinda set myself at just parallel

mah gawd this shit is a whole new world

I'm convinced my hands/wrists aren't meant for heavy lifting. I can't do a front squat because my wrists can't bend back far enough and I have a short wingspan, and my back squat suffers from wrist pain at times. Not really sure what I can do about it.

I struggle with deadlifts because my grip just can't handle it despite my body being stronk. I use gloves but I might be forced to use hook straps soon to correct the issue.

Did cardio for the entire redskins game yesterday. Went to a baseball field outside with my bluetooth phones and just listened to the game. Split between walking, jogging laps and sprinting. Cardio goes a lot easier when I just understand to work hard according to my body--if its painful to run then slow the pace or start walking. Build up to it.

https://www.youtube.com/watch?v=H1eOVrJIQpQ

oh wow just found the solution to my issue above

going to order these ASAP--fucking hyped

By Dark PhaZe Go To Posthttps://www.youtube.com/watch?v=H1eOVrJIQpQ

oh wow just found the solution to my issue above

going to order these ASAP–fucking hyped

wow that's magic

i've never had the issue but one of my friends definitely needs to see it

Just started training again after 6 months of injuries and woes.
Gonna try and start out slow, so what I can do.

Fine, 24 Hour Fitness. I realize I've been paying nearly $35/mo for you but haven't actually stepped into any of the gyms in SF since I moved down here. Only hope the gyms are as good as 24 Hour Fitness.

By Dark PhaZe Go To PostI'm convinced my hands/wrists aren't meant for heavy lifting. I can't do a front squat because my wrists can't bend back far enough and I have a short wingspan, and my back squat suffers from wrist pain at times. Not really sure what I can do about it.

I struggle with deadlifts because my grip just can't handle it despite my body being stronk. I use gloves but I might be forced to use hook straps soon to correct the issue.

Did cardio for the entire redskins game yesterday. Went to a baseball field outside with my bluetooth phones and just listened to the game. Split between walking, jogging laps and sprinting. Cardio goes a lot easier when I just understand to work hard according to my body–if its painful to run then slow the pace or start walking. Build up to it.

Try a thumb less grip with back squats. Ideally, your hands/wrists should accept none of the weight of the bar. They're just there to keep the bar affixed to your back.

As for deadlifts, your warm ups should be done without any assistance. This helps build your grip over time. If you need straps for the heavy work set (never use gloves, they do nothing for grip), so be it. I really recommend gym chalk. You can buy it really cheap at any athletic store, and it'll do wonders for your grip, while not being detrimental to the building of your grip strength.

+1 to gym chalk. It makes a ton of difference and chances are you won't rip off a callous or two.

Since it's a New Year and people tend to have aspirations about being healthier and losing weight, here is a good piece by a Grantland writer that lost 128lbs in a year. Most importantly, he doesn't spend a lot of time discussing the how, but rather the reasons he kept telling himself he wasn't able to become healthier today:

It took years for me to actually believe that I had a real problem. I associated addiction with alcohol and hard drugs, vices which thankfully (slash luckily) held little interest for me. The idea of being addicted to food is, at least in most cases, played for a joke; everybody has that friend with a ridiculously unfair metabolism who eats whatever they want and laughs about how they’re addicted to food. This, obviously, is not remotely the same thing. During those fleeting moments when I would recognize the need to change, I would look over this list of questions at Overeaters Anonymous and identify with far too many of the criteria, only to put off the genuine self-evaluation and improvement for some indeterminate date in the future.

My compulsive eating had little to do with hunger and was almost never enjoyable. Instead, it was like trying to chase a vague, indefinable comfort, some satisfaction that never arrived — or even could arrive. It was the fear of missing out, but for food and constantly. I would struggle to pick between two fast food places and just stop at each of their drive-thrus, hiding the soda cup and the wrappers from the first one so the second cashier wouldn’t see, because being caught in my embarrassing act was somehow more shameful than the actual behavior I was committing. The idea of just waiting for another day just wasn’t realistic to me; I absolutely, compulsively had to get that sandwich from Wendy’s. The act of ordering the food, of making the conscious choice to indulge, was far more important than eating the stupid thing.

I contorted my life and the stories I told myself to fit a horrific eating schedule. As a football writer, I sat in front of the television all day and night on Sunday. That meant a couple of food deliveries, justified in my head because I was too busy to cook or otherwise eat healthy. I would stay up overnight and file my Monday morning column for Grantland at 5 a.m., then get up at 9 a.m. to prep and record our podcast. Exhausted from the lack of sleep, my treat for working so hard the day before would be something unhealthy for lunch and then another delivery during the Monday night game. Throw in more awful food to eat during the Thursday night game (thanks for the extra day of games, NFL) and then going out with friends on the weekends or justifying a relaxing night in after a long week, and there was never a respite. I was constantly able to convince myself that it was OK to put off taking control of my life for another day.

Of course, the same weird bargains I made with myself in my head didn’t extend to working out. Squeezing any possibility of progress out of my schedule was the most exercise I would typically get. I’d take out a gym membership and go months without even thinking about attending. And then, when I’d finally pay lip service to working out, I would find the easiest possible excuse to be lazy. It would be too cold to make the trek in the middle of a Boston winter and too nice outside to justify going in the spring. When I didn’t have a car, it was too much of a hassle to take the subway, and when I did get one, it would be too much of a nuisance to park. I’d sleep in and put off going in the afternoon, only to tell myself that it would be too crowded to go when the after-work crowd hit and too late to go in the evening. In part, it was laziness. Much of it, though, was that I was so far gone physically that I knew just how hard I would have to work to fix things, and how easy it was to just give up and pretend to try again tomorrow.

I would set some arbitrary point in the future and tell myself that I could eat whatever I wanted up to that date, only for it to never stick. I’d write off the final two months of a football season and swear to start eating better in February, only to then tell myself that I should relax during my offseason and swear to eat better once football season got me in a routine. I’d get healthy once I came back from vacation. Once I moved out of Boston. Then once I moved back to Boston. I’d save my life once I turned 25. 27. 30.

And so, unchecked by reason, I grew.

More than anything, though, the lesson I learned from all of this was how incredibly important is it to forgive yourself. Once I got stuck in that downward spiral of eating poorly and not taking care of myself, it was so incredibly easy to beat myself up and dismiss all hope. It’s harder to escape, too, because during those brief moments where I felt motivated to actually try and change things, I’d feel like I needed to be perfect from then on to get out of my predicament as quickly as possible while I still had the, um, momentum.

https://medium.com/@billbarnwell/the-easiest-way-to-lose-125-pounds-is-to-gain-175-pounds-b4fca27ffcc5#.f5z1z9bex

I fucking suck at hydrating. Why do I need water, god? foh

salmon doesn't fuck around--jesus

threw four 4oz slabs of salmon on the pan this morning, threw it in a ziplock and ate it for breakfast

shit is heavy as fuk--and only 400 calories (skinless)--already got 76 grams of protein in me and don't feel like eating again until the afternoon most likely

not that i've never had salmon before, but I didn't realize how powerful of a superfood it was in terms of efficiency--filling, low cal, nice

Salmon has good fats too.

That's what I tell myself every time I eat too much japanese food.

Made it to the gym for the first time in 9 months and whew... That was rough. I even thought I was easing myself into it.

By reilo Go To PostMade it to the gym for the first time in 9 months and whew… That was rough. I even thought I was easing myself into it.

damn dude

i thought your place had a gym in the area

been doing yoga for the past couple weeks and it's no fucking joke

sore af

So I guess this is the year people my family and friends decided to actually go to the gym. Helping or in the process of getting 5 people to the gym and showing them how to lift properly and getting them on starting strength.

Also for any noobs plz don't do what I witnessed today. Cuz I am forever changed by what I had seen. Was at the gym doing deadlifts and I was legit terrified for the guy "squatting" next to me. Between sets I was sitting there watching in horror as he quarter squatted every rep and unracked with his back facing the bar. And to top it off he wasn't using safety bars and for his 1st set he didn't put any clamps even though his form was terrible to the point that the bar and the weight were shifted unevenly.

Do any of you actively ever stop and tell a dude you're seeing trying to do a powerlift that he is absolutely doing it wrong and is gonna get himself hurt? I've had a few guys here and there give me pointers as I was learning to lift and appreciated it.

I saw a guy the other night do 335lb deadlifts and he had the absolute worst fucking form I have ever seen. That deadlift looked 100lbs too heavy for him. His lower back was so rounded he might as well been a turtle midlift.

I used to try and help people with form quite regularly when I was at uni, lots of sport people so I figured they'd care a lot more

my gym now though is full of people doing quarter squats and benching half way... so I don't really bother

Guys my bench press stuff showed up today, what do now

By Moris Go To PostGuys my bench press stuff showed up today, what do now

time to get swole breh

By Moris Go To PostGuys my bench press stuff showed up today, what do now

Set aside some space, and come up with a routine.

i think the stronglifts app is getting me back into shape, I haven't been lifting this regularly since like 5 years ago

i like that it just tells me what to do and has cool graphs. would recommend.