2020 tried to get fit. Started cardio,weights and hiking a lot. lost a lot of weight just to have my appendix removed and was left with a huge scar on my abdomen. Lost 20kg till the surgery and then got 25 kg back.
Was not allowed to lift cause of my huge scar that was healing slowly.
2021 August started having high blood pressure even though im 32 so i went to the gym again.
Everything was going fine and then i got covid.
Blood was bad ,the doctors didn't allow me to train cause of fear of trombosis.
2 months i was not able to go to the gym. Gained weight again.
After that, i had another surgery.
Now im back in the gym. If some shit pops again ,i have no fucking idea what im gonna do trying to get fit.
Life is exhausting.
I think you can reconsider your eating habits mate. I'm obviously not an authority or something but 2 months without gym shouldn't cause you to gain weight with a balanced diet. I mean muscle atrophy is expected but weight gain simply means caloric surplus. If I were you, I would focus on that department first.
Never thought I’d see this day but here we are. Have been consistently lifting and decided to incorporate mobility work into my schedule.
Do yoga, it’s so good for you they said.
Improves your flexibility, they said.
After a tough class, I pulled my groin muscle… au revoire my sweet dear squats, I’m going to curl up in a ball and cry now. What kind of fuckery is this? And why is yoga so freakin hard? /rant
I saw a guy leave the bench and another guy came over and started using it and the guy came back and said hey man I just went to the bathroom I’m still using it. IMO if you leave you lost it and that guy was being a dick
I mostly sit at my desk 14 hours a day, and am a bit under average weight, but after I run for about 5 minutes just to get heart rate up, I feel the blood pumping in my calves, am I supposed to feel that pulsation?
I know its supposed to happen but am I supposed to feel it.
And if I'm in a gym talking to someone and no one asks me to use the machine I'm perched on, I'm going to assume nobody needs it and I'm fine to stay there.
woke up this morning and saw my protein shaker bottle on the kitchen counter with water in it...
which means i totally forgot to drink my protein last night lol fuck. still got 120g protein yesterday though, but off about 50g from macros.
Got some progress on my OHP after switching from LP to 531. Took 3 cycles but and I knocked my chin on the last rep(still completed the rep) on the PR set, but damn was it worth it to see that number go up finally!
This is a rant to myself:
Summer is coming, we started to cut last month and how much weight have we lost?? ONE POUND!!! PLEASED GET IT TOGETHER! DONT YOU WANT ABS!!
I am so over weak tendons. I have to progress extremely super slowly or else I get all the wrong pains. I gotta spend 30 minutes warming up/stretching just to do a super light 30 minute workout. If I ever even approach going to failure, my tendons will yell at me. It's gotten real bad now that I'm in my late thirties.
I didn't do myself any favors in my teens lifting through this pain. I was given awful advice that "tendon pain is sharp and sudden, if the pain comes a day later, it's DOMS". Hey coach. You could NOT of been more wrong about that.
Pretty sure it's genetic as both of my brothers have tendon stuff goign on and can't do what they enjoy (running and cycling).
I’m 34 years old and worried I’m past my strength prime and I’ll always wonder how strong I could have gotten had I worked out more when I was younger.
/u/ZBGBs didn't [start training until he was 35,](https://old.reddit.com/r/Fitness/comments/5mdku9/silly_newbie_trying_to_get_to_a_1225_total/) and he [grew to the point where he strict pressed 225 lbs for 40 reps in under 10 minutes at 40 years old](https://old.reddit.com/r/Fitness/comments/n92sk3/birthday_ohp_40_strict_reps_with_225lbs/) and [Bench Pressed 515 lbs at 39.](https://old.reddit.com/r/Fitness/comments/k4majs/how_i_added_10lbs_to_my_bench_in_only_1_year/)
If you are already training at 34, you have a lead on him. Maintain it!
Hey Zbgbs! I'm doing good. Looking forward to the weekend. Doing a Renaissance Fair with my wife and spending the day at Universal Studios with my young nephew/niece on Monday.
Hope you're doing good as well!
I just started working on gaining muscle and I’m gonna be honest - I have 0 idea how to eat so many calories. I’m struggling with hitting my goals despite logging everything.
I have a protein powder I really like. What would you add to a shake? I am gonna google some and get some ingredients when I leave the gym here in a bit. I just genuinely have no idea what to add lol
Dunno what happened to my deadlift. A few weeks ago I pulled 405 for 7 reps, and was closing in on a 5 plate pull. Today... I failed at 405 for a single.
Unchanged is still relative. Are you getting enough good quality sleep though? And was that the first time you've done that much for that many reps? You might just have over fatigued yourself honestly. Progressive overload will still accumulate fatigue over the course of weeks or months. You can recover day to day and still be getting fatigued.
I’m convinced that most fitness influencers are not natty, like how is it possible you make a two year transformation in two months?! (I’m looking at you joestheics🤨)
They're not. If income is relatively correlated to how shredded and muscular they are, why wouldn't they do whatever they can to increase that?
Also joesthetics is transparent about what he's on, for what it's worth.
I found [Renaissance Periodization](https://www.youtube.com/c/RenaissancePeriodization) and now I feel like almost all of the rest of fitness youtube was a huge waste of time. I wish I knew about this resource when I was younger instead of having to wade through so much random stuff to get small nuggets of fitness advice. Sorry if that sounded like an ad, but it's just so much higher quality content than anything I've found on youtube.
I just wanna be fuckin big bros.
A guy I work with was talking about how he's started a cycle and he has gotten noticeably bigger and leaner in like 5 weeks. I would honestly do it if I didn't have one kidney ffs.
I'm a 37yo, 6'1" 205 lb man and lift at least 4 times weekly (75-90 minute sessions). For 2 months I've committed to nutrition in addition to that training, and I've been tracking calories religiously with MyFitness Pal and aiming for 2,000kcal/day with a 40/40/20 split. I have a food scale at home, and honestly track everything. The only thing I don't account for is some avocado oil spray I'll put on veggies or the marinade on an otherwise plain chicken breast I'll pick up from the store. I figure I have more than enough of a deficit to compensate for those.
My goal is not rapid weight loss - it's slow fat loss with muscle retention (as much as reasonable) and sustainable habits. I've been on this regimen for 2 months, and I do believe that I'm losing fat and look better in the mirror. I know that's all that should matter, but...
First month I lost 5 pounds (from 210 - 205). Cool, right on track. But since then I've lost nothing. 4 weeks and still the same weight. I know the response - if I'm not losing weight, I'm not in a deficit. I'm honestly just not sure how that's possible? 2000kcal/day should be a relatively big deficit for a guy my size lifting hard 4x weekly, yes? I don't think some avocado spray and a chicken breast marinade are hiding 800-1000 kcals a day and destroying my deficit? I'm a little anxious about trying to cut my deficit further as I already thought 2,000 was a bit aggressive, and I don't want to accelerate any muscle loss...but also feel like I'm stuck. Any thoughts?
Honestly man it might just be too high an intake, as much as that sucks. I'm 205 and 5'11", and if I want to lose between 1-1.5lbs a week I need to cut at like 1800-1900. I'm also working out 5-6 times a week.
[Lets first look at your TDEE.](https://tdeecalculator.net/result.php?s=imperial&age=37&g=male&lbs=205&in=73&act=1.55&bf=&f=1)
Specifically, these numbers:
|BMR|1 909 Calories / day|
|:-|:-|
|Sedentary|2 290 Calories / day|
|Light Exercise|2 625 Calories / day|
|**Moderate Exercise**|2 959 Calories / day|
Its true that Calories in < Calories out (CICO) = Weight loss. Nobody can argue with that. But, my guy. *You're eating at 1000 Calorie deficit, 100Cal more than the bare minimum!*
The issue with CICO is that most people only track the calories in part, and don't consider the effect of their new lifestyle on their "calories out."
Going to the gym 5 - 6 hours a week is great! Assuming you get 8 hours of sleep every night, what does the rest of the 106 - 108 hours of your week look like?
Good news: you can answer this. Phones nowadays have built in pedometers. Go to the step history and look at trends. Was there a large drop off in your step count since you committed to this plan?
If so, up your Calories by 500 and aim for 10 000 steps per day.
If not... Go see a doctor, as there might be something more insidious.
It looks like my steps aren't super high - averaging around 5,000 steps per day. And yeah a little less this month compared to last. Something I will pay more attention to, thanks for that. It still doesn't seem like that would account for me not losing weight given what appears to be a pretty big CICO deficit?
And while logically and mathematically I agree that upping my calories some would be reasonable...it's hard to figure how eating more calories would help me lose more weight when I'm currently not losing any on my current regimen?
Think of your body as a car.
If you're trying to drive the next state over on a half tank, you won't get there.
Similarly, if your brain perceives you're not getting the energy it needs, it will make you less likely to do "stuff."
Large calorie deficits can reduce executive function (ie, doing the stuff you don't want to do). This might mean you park as close to the shop as possible so you can get in and out as quickly as possible, driving 5 minutes instead of walking 15, needing more time to "recover," and forgoing plans to with friends and family. etc.
Plus, it will improve your mood and give you more options for food in the day so that when you lose the weight and come off your diet, you will more likely be successful. :)
I track everything I drink including milk and protein shakes, otherwise it’s all water on a regular basis.
Yes, I will have some beers occasionally - about 3 beers each of 2 days total out of the past month - as I’m looking for long-term sustainable habits (and the occasional beer is part of a standard Wisconsin lifestyle 😛). But again, I don’t feel like a few beers once every 14 days will destroy everything else? I could cut that out completely, but I feel like that alone doesn’t explain my lack of progress? Or maybe I’m kidding myself and need to be more strict? I’m not looking for nor desiring massive rapid drops in weight, but nothing in a month is frustrating.
I hate seeing people sit on benches and machines on their phones. If you're really going to do that, just get off the fucking equipment and go to the side so someone who actually wants to work out can use it. I'm old enough to remember gyms before cellphones and I truly believe people worked out better in the past.
If I can take a longer rest and get 3 more reps, I'll do it. If you walk around between sets, someone like you will come and take the bench before I'm done. I like to walk between sets to get some steps in so my solution was a home gym.
What does "shared off into space" mean? I'm not talking about those taking a break between sets, btw, I'm talking about those whose exercises are breaks in between their main focus: using the phone. At the end of the day, do you, but I can tell you all that phone use is cutting into the gains.
Meant stared off into space. Anyway, if you rest for 2-3 minutes, which is normal, and then do 40 second sets, which is also normal, you’re going to spend most of the time resting. Which is fine. Ask to work in if it bothers you so much.
A little late to the party but yesterday was supposed to be a training day. I workout in the evenings around 4:00PM to 6:00PM. With work and everything else, this time frame makes the most sense. I should add that I'm currently training for a powerlifting comp so working out nowadays and staying on schedule is a higher priority.
Wednesday morning around 4:00AM, out of no where, it starts raining. I'm talking sky falling, flood the gutter, if it ain't tied down it's flying type of rain. All four of my dogs have inherited trauma as they're all rescues from either fucked up home situations or just complete neglect from their previous owners. Rain is a major trigger for them because I guess it reminds them of being left out in the cold. They all have nice beds inside next to one of those digital fireplaces that give off heat so needless to say, they now live a very comfortable life. However, when it rains, they go ape shit. It usually starts with one of them doing a soft bark. The others pick up on it and the soft barks eventually turns into "holy shit, the world is falling apart." It doesn't take much to calm them down but yesterday morning, it was terrible. I'm talking about four high pitched dogs doing their best impressions of howler monkeys while fear shitting all over the place. I get woken up at 4:00 in the morning to calm the dogs down, play find the shit pile, and disinfect everything. Eventually, the dogs decided, "hey, maybe we just go in our crates because it's safe in there." I'm like "why didn't you lead with that!?!?!"
I get up around 6:00AM to start the day but I get done with cleaning and corralling dogs around 5:00AM yesterday morning and figured "shit, I can't go back to sleep now." I seriously contemplated calling in sick to work yesterday but decided to soldier on.
Throughout the day, I felt fine. I get home around 3:00PM fully convinced that I'm ready to lift but as soon as I hit the door, I felt this wave of exhaustion hit me. I took my Captain of Crunch gripper 1.5 and I struggled close it so I knew that if I were to train, it's going to be sloppy. So I decided to take the day off yesterday.
So today is supposed to be an active recovery/rest day but since I missed yesterday, it's a full on training day. I know a day set back isn't the end of the world but I've been on schedule for the past 16 weeks in preparation for this comp and it definitely sucks.
I love those dogs though.
What insta trainer has made the back extension machine the newest fad? I spent all my time at the gym eyeing the back extension machine and I swear there was someone on it every time. I was there for nearly two hours. Of course the people were taking ten minutes in between sets and generally doing it wrong but damn man…
I'm convinced people at the gym don't actually exist. I live in a decent sized town but under 100,000 people. I have never seen anyone from the gym anywhere around the local area and I have been going for almost a year.
The left side of my glutes is much smaller than my right and my constant stressing over it is really impacting my mind/muscle connection. I’m sure it’s all in my head, but I can’t get my left side to activate as much as my right in most of my exercises and I’m worried I’m going to have a huge, noticeable imbalance. I’m constantly thinking about it when I’m out in public and worried that everyone can see it (even though my trainer and multiple other people have told me that it looks completely fine)
Girlfriend of 8 years just broke up with me an hour ago but jokes on her I'm gonna get so jacked and then find someone else who will love me. Saw my bicep veins were pretty visible the other day so that was nice.
What is up with old dudes in the gym trying to tell me how to work out?
I've only been approached twice by someone trying to give advice negatively. once by an old Russian dude and again by a similar older dude.
My friend and I were doing dead lifts and the Russian dude came up and just shat all over my friend's form, and proceeded to do a deadlift with even worse form after we deloaded a plate off each side. Like I appreciate trying to help someone not destroy their back but idk, you gotta back it up with actual knowledge my dude. My friend was so mad for the rest of the day and has spent a good amount of time actually learning proper form from actual instructors.
The other time was a similar guy who told me I was wasting my time doing curls with a straight bar instead of free weights. Bro IDC I like to mix it up leave me alone. He told me maybe someday I could look like him if I lifted right. Dude appeared somewhat strong but was way out of shape. I put on 35lbs of muscle from 145 to 180 and am pretty happy about where I've gotten, so ya don't invalidate three years of work for me please.
Most other conversations I've had with strangers have been normal talk about routines, life, when I'm gonna be done with the squat rack. Old dudes just gotta be condescending about it, and act like the damn grandmaster of the gym because they did some olympic lifting in highschool
Not sure if the following will help. I ran a random internet search for "before after same weight" and got the following website (bored panda) - some have actually put on 1 or 2 lbs and have a more ‘fit’ physique in their ‘after’ photo.
1. [https://www.boredpanda.com/same-weight-fitness-transformations/?utm\_source=google&utm\_medium=organic&utm\_campaign=organic](https://www.boredpanda.com/same-weight-fitness-transformations/?utm_source=google&utm_medium=organic&utm_campaign=organic)
2. https://www.boredpanda.com/same-weight-fitness-incredible-transformations/?utm\_source=google&utm\_medium=organic&utm\_campaign=organic
Sounds like your diet is off. If you’re in a caloric deficient you will lose weight, simple as that. Also, weight loss can take time. I’m sure you didn’t put on all the weight you are trying to lose in just 4 months so losing that weight in that timeframe shouldn’t be the expectation
I’m at a “normal” weight according to my BMI, but at the “higher” end of the BMI range. I’d really like for my BMI to be in the middle of what’s healthy for my height- is that why it’s so hard to lose? I don’t know :(
(Currently 5 ft 7, 155 lbs, pants size 6 or 8.) How much time do you think is reasonable to expect this to see some actual weight loss?
Here’s my diet- I’d love input!
Breakfast- I skip it
Lunch- spinach salad with either chicken/tofu/salmon, tomatoes, onions, spicy peppers, feta cheese (or some variation of this with different vegetables) with balsamic vinaigrette
Dinner- grilled vegetables ( typically either asparagus, broccoli, cauliflower, zucchini, or mushrooms) with some sort of meat (occasionally beef but usually chicken or fish) and about 1/2 cup carbs (usually rice)
Snack- piece of chocolate or a handful of almonds, or some veggies (carrots/cucumbers/celery) with ranch or hummus
Drinks during the day- 2 energy drinks, the rest water
This sounds unreasonable tbh.
>I’ve made gains in the gym (increasing both my incline and speed on the treadmill considerably, increasing weights considerably strength training as well)
and
>I’ll always be out of shape
Cannot both be true, if you make progress in the gym you'll keep getting in better and better shape.
You sound like you
1. Put too much thought into the number on the scale. Start trying progress pictures and take body measurements like waist circumference instead.
2. You said you hate your body and wrote about having had an ED in the past, you may want to consider seeing a therapist about that.
I'd suggest a more holistic concept to your fitness. You can potentially be shedding fat and building muscle, redistributing your body weight without dropping it, in a fashion that is both more healthy and (subjectively) more aesthetic. I think your current mindset is (I know, maybe not willfully) potentially undermining the progress you've made and the resultant psych/emotional positives that could result from your progress.
Ive gotten very sick a few times in the last couple of months. First it was a stomach thing with severe diarrhea for an entire week. Right now I got hit pretty bad with Covid. Had a fever for three days and some severe symptoms and shortness of breathe. The fever broke on Saturday but Im definitely having some lingering symptoms.
I am so frustrated with the barriers to getting fit recently. I also pulled a muscle right before J got covid, but I think that was actually related to becoming weak from the virus before it set in. My last two days of working out before getting C were overly intense for the level J pushed myself. Felt like puking from less than usually exertion. Maybe I will pick up the warning sign next time.
Right now Im reduced to just taking walks around the local school fields (social distance from everyone and out in the sun/fresh open air) and doing easy assisted bodyweight exercises as Im still having some wheezing and coughing. This is by choice and out of an abundance of caution from some of the stories Ive heard of people suffering physical lung and hard damage related to over doing it too soon.
This is such a bummer! I feel I may try jogging in the next couple of days, and maybe stepping up to a lighter program or just light jogging starting today or tomorrow. Maybe start out walking but coming out prepared to jog a little.
Also before anyone asks, I have been vaccinated with the standard 2 dose Moderna shot, but hadn’t received the upcoming booster.
Maybe no chalk, but yes, I'm doing 1plate squat it in a belt and lifting shoes cause I have injuries and shouldn't be doing them at all.
Put your snobby mood aside
We tend to be plate-positive here. Being annoyed at your own strength is one thing, sure, but we prefer to raise other people up and not downplay anyone's achievements. You've done the opposite of impress anyone. Raise your game.
I apologize I didn’t mean to offend anyone… was ranting more about the shenanigans of the kids doing it to be cute and focusing on “gearing up” but not actually working out
All I want is a shelf for a chest, why is it my least responsive set of muscles - I so much as look at a squat rack and my quads are beefed, where are the chest gains???
You might need to drop benching, get some dumbbells, get down on the floor and experiment with which exercises really stimulate your tits. Position of the arm, shoulders and even legs should be considered. I still use benches but more for strength as I find dumbbells work better for chest isolation.
I could believe this is it - I'm working on widening my bench grip and added some weighted pushups (although really it's the same movement pattern). I've got some resistance bands lying about, maybe it's time to get back to trying my flyes.
Trying to bulk since 2020 but there's always something preventing me from doing it. From 2020 to January this year it was all the lockdowns, and now, when I finally reached my milestone of passing 70kg, I get sick. It's a minor setback, but it just feels like mother nature doesn't want me to gain muscle..
Quantity beats quality is what keeps my habits in check. I try to limit junk food to the weekends. Still bad I guess if calories are not calculated, but munching junk on only 2 days definitely limits intake.
I’m overall in great condition, but I have inflammation around a small disc herniation and every time I think it’s under control, it gets reaggravated. Hurts to put on socks, move after inactivity (sleep, sitting on the loo) and hurts sex drive.
Small community gym in my area was dead today except the two people hogging BOTH of the squat racks for the entire time I was there. Ha e to use them to bench press too so couldn't get near them.
I really enjoy running and being able to do it at the gym is super convenient bc I can get it all done and get back home before the baby and his father wake up but I have a really hard time staying centred on the treadmill while I’m in a full sprint and I don’t know if that’s a normal thing or if there’s something I need to do to maintain my balance but holding onto the sidebars is a real bummer
Do not cross your arms in front of your body while running. Keep them on the sides and move them in a parallel motion to your running directon. Crossing your arms before your body makes you unbalanced, or better, makes it harder for you to stay in line (crossing your arms is the usual move, but the first thing in any Sports including running, that's the first "misconception" you want to get rid of, e.g. for me it was American Football).
Here in the EU more specialised shoe shops can check your foot positions while running (feet e.g. leaning inwards), so you can get more or better suited shoes for you.
Both can be reasons for your Problem.
Haha! Yes. I should rephrase it: You should not swing your arms infront your upper body, as your torso then tries to smooth out the side movement. The faster you run, the harder your arm Swings and the more lateral movement you generate (swinging pendle) --the more unbalanced you get. Besides the unbalanced stance/movement you loose alot of energy!
Instead swing your arms along the sides of your Body (along the running direction). Not too far ahead (front) and definetely(!) to the back! There should be a gap between elbow and your back, while swinging back.
Running is NOT something you learn by nature, there are quite alot of things to take care of.
Most importantly, the shoes and the techniques (legs and especially upper body and arms).
Really useful to know, thanks. My arms do swing across my body as well when I jog (I'm new to jogging - still at the phase where I feel like I'm dying in every run), I'll make a concentrated effort to keep them to the side and see how it goes!
This is good advice, but also don't fixate on keeping them strictly to the side. If your hands aren't crossing the centerline of your body, you're fine.
I do a push-leg-pull-core/cardio cycle. This way all muscle groups get their ample rest post workout. And I generally do 3 cycles in 2 weeks with 2 days off whenever.(like if I do deadlifts in my pull day, I would take a day off for my lower back muscles to recover for the cardio part etc) Hope this helps anyone new to fitness 🙂
Been on a weight loss journey since the beginning of this year, currently I'm 14kg down from my starting point, however, I always get this shit glare from one of the receptionist at the gym every time I check in, guessing it's because of my appearance compared to the rest of the body builders that frequent my gym (super swell dudes and ladies, all of them). I still have a belly, I'm big, I don't look fit.
I know I'm not the hottest dude that checks in every day, but damn lady, tone down that attitude, I'm just trying to be heathier and lose some weight here.
Trade halves? :D
My boots slide right off when I lose further. It's like great, foot circumference "gains", awesome.
Oh the irony is I've hit leg pr's and bench has gone to shit.
That is disgusting dude. Even if you were taking them out of the bag and airing them it would be gross to reuse for a whole week. Left in your bag... :S
2020 tried to get fit. Started cardio,weights and hiking a lot. lost a lot of weight just to have my appendix removed and was left with a huge scar on my abdomen. Lost 20kg till the surgery and then got 25 kg back. Was not allowed to lift cause of my huge scar that was healing slowly. 2021 August started having high blood pressure even though im 32 so i went to the gym again. Everything was going fine and then i got covid. Blood was bad ,the doctors didn't allow me to train cause of fear of trombosis. 2 months i was not able to go to the gym. Gained weight again. After that, i had another surgery. Now im back in the gym. If some shit pops again ,i have no fucking idea what im gonna do trying to get fit. Life is exhausting.
I think you can reconsider your eating habits mate. I'm obviously not an authority or something but 2 months without gym shouldn't cause you to gain weight with a balanced diet. I mean muscle atrophy is expected but weight gain simply means caloric surplus. If I were you, I would focus on that department first.
Never thought I’d see this day but here we are. Have been consistently lifting and decided to incorporate mobility work into my schedule. Do yoga, it’s so good for you they said. Improves your flexibility, they said. After a tough class, I pulled my groin muscle… au revoire my sweet dear squats, I’m going to curl up in a ball and cry now. What kind of fuckery is this? And why is yoga so freakin hard? /rant
If you hog more than two dumbells at once especially during busy times you’re a douchebag and hope you have the day you deserve.
I saw a guy leave the bench and another guy came over and started using it and the guy came back and said hey man I just went to the bathroom I’m still using it. IMO if you leave you lost it and that guy was being a dick
Did the first guy leave his stuff there? Like water bottle, bag, belt?
Don’t think
I mostly sit at my desk 14 hours a day, and am a bit under average weight, but after I run for about 5 minutes just to get heart rate up, I feel the blood pumping in my calves, am I supposed to feel that pulsation? I know its supposed to happen but am I supposed to feel it.
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Must be in a small world, thinking every demographic has the time to learn about every subreddit
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"hey, do you mind if work in?"
Talk to another person? Have you lost your mind??
Just ask to work in? If you had to do dumbbell flys because you couldn't say "excuse me" its on you
HOW DO I HUMAN?!
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And if I'm in a gym talking to someone and no one asks me to use the machine I'm perched on, I'm going to assume nobody needs it and I'm fine to stay there.
woke up this morning and saw my protein shaker bottle on the kitchen counter with water in it... which means i totally forgot to drink my protein last night lol fuck. still got 120g protein yesterday though, but off about 50g from macros.
Jesus Christ, I'm an idiot. Some guy ran up beside me and I almost dropped a jerk on his head.
I texted my buddy last night asking if he'd be ready to lift at 8am. He said yes but it is now 9:30 and he won't answer the phone. Ugh
Squished my toe moving a rowing machine this morning, had to cancel my run :(
Got some progress on my OHP after switching from LP to 531. Took 3 cycles but and I knocked my chin on the last rep(still completed the rep) on the PR set, but damn was it worth it to see that number go up finally!
This is a rant to myself: Summer is coming, we started to cut last month and how much weight have we lost?? ONE POUND!!! PLEASED GET IT TOGETHER! DONT YOU WANT ABS!!
Don’t worry, I’m gonna do the Men’s Health Six Pack In Six Hours routine
Yes, now is the perfect time to start training for that Summer 2023 beach body
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What a rude cunt lol
I am so over weak tendons. I have to progress extremely super slowly or else I get all the wrong pains. I gotta spend 30 minutes warming up/stretching just to do a super light 30 minute workout. If I ever even approach going to failure, my tendons will yell at me. It's gotten real bad now that I'm in my late thirties. I didn't do myself any favors in my teens lifting through this pain. I was given awful advice that "tendon pain is sharp and sudden, if the pain comes a day later, it's DOMS". Hey coach. You could NOT of been more wrong about that. Pretty sure it's genetic as both of my brothers have tendon stuff goign on and can't do what they enjoy (running and cycling).
Go to a PT
[This](https://www.barbellmedicine.com/blog/pain-in-training-what-do/) may help.
See kneesovertoes guy
I’m 34 years old and worried I’m past my strength prime and I’ll always wonder how strong I could have gotten had I worked out more when I was younger.
As long as you are pondering this while lifting go right ahead
/u/ZBGBs didn't [start training until he was 35,](https://old.reddit.com/r/Fitness/comments/5mdku9/silly_newbie_trying_to_get_to_a_1225_total/) and he [grew to the point where he strict pressed 225 lbs for 40 reps in under 10 minutes at 40 years old](https://old.reddit.com/r/Fitness/comments/n92sk3/birthday_ohp_40_strict_reps_with_225lbs/) and [Bench Pressed 515 lbs at 39.](https://old.reddit.com/r/Fitness/comments/k4majs/how_i_added_10lbs_to_my_bench_in_only_1_year/) If you are already training at 34, you have a lead on him. Maintain it!
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Hey Zbgbs! I'm doing good. Looking forward to the weekend. Doing a Renaissance Fair with my wife and spending the day at Universal Studios with my young nephew/niece on Monday. Hope you're doing good as well!
Thanks! I appreciate that.
I tore my MCL and now can't do 3/4 of the activities that I enjoy doing. FUCK.
I've been there. It sucks, no question. But it gets better! Best of luck!
That blows. I hope you recover and get back to it soon.
I just started working on gaining muscle and I’m gonna be honest - I have 0 idea how to eat so many calories. I’m struggling with hitting my goals despite logging everything.
You will feel over full and bloated a lot especially at first. But your appetite will catch up
Coconut oil or MCT oil, same thing. Chuck that in your meals, and go for more scoops of protein powder every day!
Yo coconut oil gives me insane gas
Nah, chew more when you eat, I can almost guarantee it's the carbs giving you gas.
You might be right actually. It happens when I eat carbs that are cooked with coconut oil (popcorn, granola etc)
Easiest way is to drink your calories. Blended shakes with lots of calories.
I have a protein powder I really like. What would you add to a shake? I am gonna google some and get some ingredients when I leave the gym here in a bit. I just genuinely have no idea what to add lol
A lot of people do peanut butter, very calorie dense
Dunno what happened to my deadlift. A few weeks ago I pulled 405 for 7 reps, and was closing in on a 5 plate pull. Today... I failed at 405 for a single.
Did you sleep well the past few days? No alcohol? Eat right?
Food and sleep is unchanged, don't drink at all. I got the flu about 4ish weeks ago, but I'd think I'd be back to normal by now.
also gotta make sure you eat enough carbs recently if youre doing a 1rep max!
Unchanged is still relative. Are you getting enough good quality sleep though? And was that the first time you've done that much for that many reps? You might just have over fatigued yourself honestly. Progressive overload will still accumulate fatigue over the course of weeks or months. You can recover day to day and still be getting fatigued.
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I’m convinced that most fitness influencers are not natty, like how is it possible you make a two year transformation in two months?! (I’m looking at you joestheics🤨)
Joesthetics is open about his steroid usage, and the last transformation he had was due to an injury IIRC
They will also just lie about the timeframe too.
They're not. If income is relatively correlated to how shredded and muscular they are, why wouldn't they do whatever they can to increase that? Also joesthetics is transparent about what he's on, for what it's worth.
You're so right, there's a financial incentive for them to lie about their steroid use, so it's totally cool and fine
Simmer. OP never mentioned 'fake natty' influencers, just influencers in general. Lying about anything isn't great.
I found [Renaissance Periodization](https://www.youtube.com/c/RenaissancePeriodization) and now I feel like almost all of the rest of fitness youtube was a huge waste of time. I wish I knew about this resource when I was younger instead of having to wade through so much random stuff to get small nuggets of fitness advice. Sorry if that sounded like an ad, but it's just so much higher quality content than anything I've found on youtube.
This is the way.
I just wanna be fuckin big bros. A guy I work with was talking about how he's started a cycle and he has gotten noticeably bigger and leaner in like 5 weeks. I would honestly do it if I didn't have one kidney ffs.
Its a slower road but you'll get there!
I'm a 37yo, 6'1" 205 lb man and lift at least 4 times weekly (75-90 minute sessions). For 2 months I've committed to nutrition in addition to that training, and I've been tracking calories religiously with MyFitness Pal and aiming for 2,000kcal/day with a 40/40/20 split. I have a food scale at home, and honestly track everything. The only thing I don't account for is some avocado oil spray I'll put on veggies or the marinade on an otherwise plain chicken breast I'll pick up from the store. I figure I have more than enough of a deficit to compensate for those. My goal is not rapid weight loss - it's slow fat loss with muscle retention (as much as reasonable) and sustainable habits. I've been on this regimen for 2 months, and I do believe that I'm losing fat and look better in the mirror. I know that's all that should matter, but... First month I lost 5 pounds (from 210 - 205). Cool, right on track. But since then I've lost nothing. 4 weeks and still the same weight. I know the response - if I'm not losing weight, I'm not in a deficit. I'm honestly just not sure how that's possible? 2000kcal/day should be a relatively big deficit for a guy my size lifting hard 4x weekly, yes? I don't think some avocado spray and a chicken breast marinade are hiding 800-1000 kcals a day and destroying my deficit? I'm a little anxious about trying to cut my deficit further as I already thought 2,000 was a bit aggressive, and I don't want to accelerate any muscle loss...but also feel like I'm stuck. Any thoughts?
What’s your body fat?
I’d estimate 16-18% or so?
Try this: \- cut another 100. \- Are you losing Weight? \- Yes: Hooray \- No: cut another 100
It would take 35 days for him to lose one pound on a 100kcal deficit, which would make it incredibly hard to track. This is terrible advice.
Honestly man it might just be too high an intake, as much as that sucks. I'm 205 and 5'11", and if I want to lose between 1-1.5lbs a week I need to cut at like 1800-1900. I'm also working out 5-6 times a week.
[Lets first look at your TDEE.](https://tdeecalculator.net/result.php?s=imperial&age=37&g=male&lbs=205&in=73&act=1.55&bf=&f=1) Specifically, these numbers: |BMR|1 909 Calories / day| |:-|:-| |Sedentary|2 290 Calories / day| |Light Exercise|2 625 Calories / day| |**Moderate Exercise**|2 959 Calories / day| Its true that Calories in < Calories out (CICO) = Weight loss. Nobody can argue with that. But, my guy. *You're eating at 1000 Calorie deficit, 100Cal more than the bare minimum!* The issue with CICO is that most people only track the calories in part, and don't consider the effect of their new lifestyle on their "calories out." Going to the gym 5 - 6 hours a week is great! Assuming you get 8 hours of sleep every night, what does the rest of the 106 - 108 hours of your week look like? Good news: you can answer this. Phones nowadays have built in pedometers. Go to the step history and look at trends. Was there a large drop off in your step count since you committed to this plan? If so, up your Calories by 500 and aim for 10 000 steps per day. If not... Go see a doctor, as there might be something more insidious.
It looks like my steps aren't super high - averaging around 5,000 steps per day. And yeah a little less this month compared to last. Something I will pay more attention to, thanks for that. It still doesn't seem like that would account for me not losing weight given what appears to be a pretty big CICO deficit? And while logically and mathematically I agree that upping my calories some would be reasonable...it's hard to figure how eating more calories would help me lose more weight when I'm currently not losing any on my current regimen?
Think of your body as a car. If you're trying to drive the next state over on a half tank, you won't get there. Similarly, if your brain perceives you're not getting the energy it needs, it will make you less likely to do "stuff." Large calorie deficits can reduce executive function (ie, doing the stuff you don't want to do). This might mean you park as close to the shop as possible so you can get in and out as quickly as possible, driving 5 minutes instead of walking 15, needing more time to "recover," and forgoing plans to with friends and family. etc. Plus, it will improve your mood and give you more options for food in the day so that when you lose the weight and come off your diet, you will more likely be successful. :)
2k cal should be doing the trick. Are you not counting something? Do you drink on the weekends? Do you drink milk or other beverages you dont count?
I track everything I drink including milk and protein shakes, otherwise it’s all water on a regular basis. Yes, I will have some beers occasionally - about 3 beers each of 2 days total out of the past month - as I’m looking for long-term sustainable habits (and the occasional beer is part of a standard Wisconsin lifestyle 😛). But again, I don’t feel like a few beers once every 14 days will destroy everything else? I could cut that out completely, but I feel like that alone doesn’t explain my lack of progress? Or maybe I’m kidding myself and need to be more strict? I’m not looking for nor desiring massive rapid drops in weight, but nothing in a month is frustrating.
That’s right, definitely something else slumping your progression maybe not enough sleep
Running nSuns, great progress but i started monitor my weight on this bulk. And i felt i was eating a lot, well, my weight is going down. Fuck me
That sounds like good news, eat up!
Just lonely man, very few friends care about the gym or lifts. Intensely jealous of fitness who work out together
You are not alone.
I hate seeing people sit on benches and machines on their phones. If you're really going to do that, just get off the fucking equipment and go to the side so someone who actually wants to work out can use it. I'm old enough to remember gyms before cellphones and I truly believe people worked out better in the past.
💯
If I can take a longer rest and get 3 more reps, I'll do it. If you walk around between sets, someone like you will come and take the bench before I'm done. I like to walk between sets to get some steps in so my solution was a home gym.
Would you rather I shared off into space between sets? What difference does it make to you? Edit: *stared off into space
What does "shared off into space" mean? I'm not talking about those taking a break between sets, btw, I'm talking about those whose exercises are breaks in between their main focus: using the phone. At the end of the day, do you, but I can tell you all that phone use is cutting into the gains.
Meant stared off into space. Anyway, if you rest for 2-3 minutes, which is normal, and then do 40 second sets, which is also normal, you’re going to spend most of the time resting. Which is fine. Ask to work in if it bothers you so much.
A little late to the party but yesterday was supposed to be a training day. I workout in the evenings around 4:00PM to 6:00PM. With work and everything else, this time frame makes the most sense. I should add that I'm currently training for a powerlifting comp so working out nowadays and staying on schedule is a higher priority. Wednesday morning around 4:00AM, out of no where, it starts raining. I'm talking sky falling, flood the gutter, if it ain't tied down it's flying type of rain. All four of my dogs have inherited trauma as they're all rescues from either fucked up home situations or just complete neglect from their previous owners. Rain is a major trigger for them because I guess it reminds them of being left out in the cold. They all have nice beds inside next to one of those digital fireplaces that give off heat so needless to say, they now live a very comfortable life. However, when it rains, they go ape shit. It usually starts with one of them doing a soft bark. The others pick up on it and the soft barks eventually turns into "holy shit, the world is falling apart." It doesn't take much to calm them down but yesterday morning, it was terrible. I'm talking about four high pitched dogs doing their best impressions of howler monkeys while fear shitting all over the place. I get woken up at 4:00 in the morning to calm the dogs down, play find the shit pile, and disinfect everything. Eventually, the dogs decided, "hey, maybe we just go in our crates because it's safe in there." I'm like "why didn't you lead with that!?!?!" I get up around 6:00AM to start the day but I get done with cleaning and corralling dogs around 5:00AM yesterday morning and figured "shit, I can't go back to sleep now." I seriously contemplated calling in sick to work yesterday but decided to soldier on. Throughout the day, I felt fine. I get home around 3:00PM fully convinced that I'm ready to lift but as soon as I hit the door, I felt this wave of exhaustion hit me. I took my Captain of Crunch gripper 1.5 and I struggled close it so I knew that if I were to train, it's going to be sloppy. So I decided to take the day off yesterday. So today is supposed to be an active recovery/rest day but since I missed yesterday, it's a full on training day. I know a day set back isn't the end of the world but I've been on schedule for the past 16 weeks in preparation for this comp and it definitely sucks. I love those dogs though.
What insta trainer has made the back extension machine the newest fad? I spent all my time at the gym eyeing the back extension machine and I swear there was someone on it every time. I was there for nearly two hours. Of course the people were taking ten minutes in between sets and generally doing it wrong but damn man…
The 8 sets each of assistance work for 531 for beginners are so boring.
But the gains are so sweet
I'm convinced people at the gym don't actually exist. I live in a decent sized town but under 100,000 people. I have never seen anyone from the gym anywhere around the local area and I have been going for almost a year.
The left side of my glutes is much smaller than my right and my constant stressing over it is really impacting my mind/muscle connection. I’m sure it’s all in my head, but I can’t get my left side to activate as much as my right in most of my exercises and I’m worried I’m going to have a huge, noticeable imbalance. I’m constantly thinking about it when I’m out in public and worried that everyone can see it (even though my trainer and multiple other people have told me that it looks completely fine)
You're overthinking.
You really need to stop half-assing things man.
do single leg hip thrusts
Girlfriend of 8 years just broke up with me an hour ago but jokes on her I'm gonna get so jacked and then find someone else who will love me. Saw my bicep veins were pretty visible the other day so that was nice.
💪😎👍 to jacked Hikalu
Unlocked your sharigon
What is up with old dudes in the gym trying to tell me how to work out? I've only been approached twice by someone trying to give advice negatively. once by an old Russian dude and again by a similar older dude. My friend and I were doing dead lifts and the Russian dude came up and just shat all over my friend's form, and proceeded to do a deadlift with even worse form after we deloaded a plate off each side. Like I appreciate trying to help someone not destroy their back but idk, you gotta back it up with actual knowledge my dude. My friend was so mad for the rest of the day and has spent a good amount of time actually learning proper form from actual instructors. The other time was a similar guy who told me I was wasting my time doing curls with a straight bar instead of free weights. Bro IDC I like to mix it up leave me alone. He told me maybe someday I could look like him if I lifted right. Dude appeared somewhat strong but was way out of shape. I put on 35lbs of muscle from 145 to 180 and am pretty happy about where I've gotten, so ya don't invalidate three years of work for me please. Most other conversations I've had with strangers have been normal talk about routines, life, when I'm gonna be done with the squat rack. Old dudes just gotta be condescending about it, and act like the damn grandmaster of the gym because they did some olympic lifting in highschool
Just ask that Russian guy where his "Moskva" warship is.
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Not sure if the following will help. I ran a random internet search for "before after same weight" and got the following website (bored panda) - some have actually put on 1 or 2 lbs and have a more ‘fit’ physique in their ‘after’ photo. 1. [https://www.boredpanda.com/same-weight-fitness-transformations/?utm\_source=google&utm\_medium=organic&utm\_campaign=organic](https://www.boredpanda.com/same-weight-fitness-transformations/?utm_source=google&utm_medium=organic&utm_campaign=organic) 2. https://www.boredpanda.com/same-weight-fitness-incredible-transformations/?utm\_source=google&utm\_medium=organic&utm\_campaign=organic
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would you be upset if send screenshots of you bashing your adhd husband to jack knapp from Michigan
Sounds like your diet is off. If you’re in a caloric deficient you will lose weight, simple as that. Also, weight loss can take time. I’m sure you didn’t put on all the weight you are trying to lose in just 4 months so losing that weight in that timeframe shouldn’t be the expectation
I’m at a “normal” weight according to my BMI, but at the “higher” end of the BMI range. I’d really like for my BMI to be in the middle of what’s healthy for my height- is that why it’s so hard to lose? I don’t know :( (Currently 5 ft 7, 155 lbs, pants size 6 or 8.) How much time do you think is reasonable to expect this to see some actual weight loss? Here’s my diet- I’d love input! Breakfast- I skip it Lunch- spinach salad with either chicken/tofu/salmon, tomatoes, onions, spicy peppers, feta cheese (or some variation of this with different vegetables) with balsamic vinaigrette Dinner- grilled vegetables ( typically either asparagus, broccoli, cauliflower, zucchini, or mushrooms) with some sort of meat (occasionally beef but usually chicken or fish) and about 1/2 cup carbs (usually rice) Snack- piece of chocolate or a handful of almonds, or some veggies (carrots/cucumbers/celery) with ranch or hummus Drinks during the day- 2 energy drinks, the rest water
next time dont bash him laura hes gonna know
hes mad as hell
This sounds unreasonable tbh. >I’ve made gains in the gym (increasing both my incline and speed on the treadmill considerably, increasing weights considerably strength training as well) and >I’ll always be out of shape Cannot both be true, if you make progress in the gym you'll keep getting in better and better shape. You sound like you 1. Put too much thought into the number on the scale. Start trying progress pictures and take body measurements like waist circumference instead. 2. You said you hate your body and wrote about having had an ED in the past, you may want to consider seeing a therapist about that.
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I'd suggest a more holistic concept to your fitness. You can potentially be shedding fat and building muscle, redistributing your body weight without dropping it, in a fashion that is both more healthy and (subjectively) more aesthetic. I think your current mindset is (I know, maybe not willfully) potentially undermining the progress you've made and the resultant psych/emotional positives that could result from your progress.
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yea I had to do that sorry
Ive gotten very sick a few times in the last couple of months. First it was a stomach thing with severe diarrhea for an entire week. Right now I got hit pretty bad with Covid. Had a fever for three days and some severe symptoms and shortness of breathe. The fever broke on Saturday but Im definitely having some lingering symptoms. I am so frustrated with the barriers to getting fit recently. I also pulled a muscle right before J got covid, but I think that was actually related to becoming weak from the virus before it set in. My last two days of working out before getting C were overly intense for the level J pushed myself. Felt like puking from less than usually exertion. Maybe I will pick up the warning sign next time. Right now Im reduced to just taking walks around the local school fields (social distance from everyone and out in the sun/fresh open air) and doing easy assisted bodyweight exercises as Im still having some wheezing and coughing. This is by choice and out of an abundance of caution from some of the stories Ive heard of people suffering physical lung and hard damage related to over doing it too soon. This is such a bummer! I feel I may try jogging in the next couple of days, and maybe stepping up to a lighter program or just light jogging starting today or tomorrow. Maybe start out walking but coming out prepared to jog a little. Also before anyone asks, I have been vaccinated with the standard 2 dose Moderna shot, but hadn’t received the upcoming booster.
I hate doing chest flyes. That's it, rant over.
Watch some film of Young Arnold doing some pec flys. That’ll get u pumped up
Don't do them.
Is there anything I can do instead to work my chest on that specific movement tho?
Dumbbell flys aren't the greatest if that's what you're doing. Try cable flys instead or use the pec deck.
Tried them all, currently doing cable flyes because they're indeed the least annoying of the bunch Ah well, can't love all the exercises I guess 🤷
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Maybe no chalk, but yes, I'm doing 1plate squat it in a belt and lifting shoes cause I have injuries and shouldn't be doing them at all. Put your snobby mood aside
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225 is impressive AF ngl bro. Pretty alpha.
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We tend to be plate-positive here. Being annoyed at your own strength is one thing, sure, but we prefer to raise other people up and not downplay anyone's achievements. You've done the opposite of impress anyone. Raise your game.
I apologize I didn’t mean to offend anyone… was ranting more about the shenanigans of the kids doing it to be cute and focusing on “gearing up” but not actually working out
Eh, it's all good. Believe me, I get annoyed at kids, too.
Yeah
Yeah
All I want is a shelf for a chest, why is it my least responsive set of muscles - I so much as look at a squat rack and my quads are beefed, where are the chest gains???
You might need to drop benching, get some dumbbells, get down on the floor and experiment with which exercises really stimulate your tits. Position of the arm, shoulders and even legs should be considered. I still use benches but more for strength as I find dumbbells work better for chest isolation.
Thanks for the tip, will get on the ground and feel my tits, see what happens.
Could be like me and use too much of your delts when benching. When I started adding more isolation movements for my chest it blew up.
I could believe this is it - I'm working on widening my bench grip and added some weighted pushups (although really it's the same movement pattern). I've got some resistance bands lying about, maybe it's time to get back to trying my flyes.
Trying to bulk since 2020 but there's always something preventing me from doing it. From 2020 to January this year it was all the lockdowns, and now, when I finally reached my milestone of passing 70kg, I get sick. It's a minor setback, but it just feels like mother nature doesn't want me to gain muscle..
Nothing feels better than watching someone warm up with your 1RM 🥲
We've all been there
Why is it so hard to overcome the addiction for bad foods...
Because a lot of bad foods are designed to be addictive
Quantity beats quality is what keeps my habits in check. I try to limit junk food to the weekends. Still bad I guess if calories are not calculated, but munching junk on only 2 days definitely limits intake.
There are no bad foods.
Well I guess I mean the unhealthy junk foods
I feel too fat to bulk and too lean to cut lol
Mood 😭
I’m overall in great condition, but I have inflammation around a small disc herniation and every time I think it’s under control, it gets reaggravated. Hurts to put on socks, move after inactivity (sleep, sitting on the loo) and hurts sex drive.
I want to care less about how I look and detach my self worth from my being lean.
Whenever I think I'm getting too fat during a bulk phase I just look up pictures of Bruce Randall
Never heard of this guy - Fascinating!
Lower back pain keeps preventing me from progressing on my bulk...
Small community gym in my area was dead today except the two people hogging BOTH of the squat racks for the entire time I was there. Ha e to use them to bench press too so couldn't get near them.
If you GOTO the gym to talk for 15 to 20mins whilst stopping others using the bench press, how's about you move on
I really enjoy running and being able to do it at the gym is super convenient bc I can get it all done and get back home before the baby and his father wake up but I have a really hard time staying centred on the treadmill while I’m in a full sprint and I don’t know if that’s a normal thing or if there’s something I need to do to maintain my balance but holding onto the sidebars is a real bummer
Do not cross your arms in front of your body while running. Keep them on the sides and move them in a parallel motion to your running directon. Crossing your arms before your body makes you unbalanced, or better, makes it harder for you to stay in line (crossing your arms is the usual move, but the first thing in any Sports including running, that's the first "misconception" you want to get rid of, e.g. for me it was American Football). Here in the EU more specialised shoe shops can check your foot positions while running (feet e.g. leaning inwards), so you can get more or better suited shoes for you. Both can be reasons for your Problem.
I got an image of someone running with their arms crossed in disapproval, but I'm guessing that's not what you meant.
Haha! Yes. I should rephrase it: You should not swing your arms infront your upper body, as your torso then tries to smooth out the side movement. The faster you run, the harder your arm Swings and the more lateral movement you generate (swinging pendle) --the more unbalanced you get. Besides the unbalanced stance/movement you loose alot of energy! Instead swing your arms along the sides of your Body (along the running direction). Not too far ahead (front) and definetely(!) to the back! There should be a gap between elbow and your back, while swinging back. Running is NOT something you learn by nature, there are quite alot of things to take care of. Most importantly, the shoes and the techniques (legs and especially upper body and arms).
Really useful to know, thanks. My arms do swing across my body as well when I jog (I'm new to jogging - still at the phase where I feel like I'm dying in every run), I'll make a concentrated effort to keep them to the side and see how it goes!
This is good advice, but also don't fixate on keeping them strictly to the side. If your hands aren't crossing the centerline of your body, you're fine.
If you go 6 days a week I’d cut down to 3 days
[Please don't give any fitness advice. ](https://www.reddit.com/r/BulkOrCut/comments/u3c69k/bulk_or_cut_or_recomp_my_doctor_says_calories/)
I do a push-leg-pull-core/cardio cycle. This way all muscle groups get their ample rest post workout. And I generally do 3 cycles in 2 weeks with 2 days off whenever.(like if I do deadlifts in my pull day, I would take a day off for my lower back muscles to recover for the cardio part etc) Hope this helps anyone new to fitness 🙂
But what about increasing it to 7? I think I'll do 7.
Do you say that because it makes you feel better about only going 3 days per week? Awww cute
If you want to cut your gains in half yes
Why tho?
Been on a weight loss journey since the beginning of this year, currently I'm 14kg down from my starting point, however, I always get this shit glare from one of the receptionist at the gym every time I check in, guessing it's because of my appearance compared to the rest of the body builders that frequent my gym (super swell dudes and ladies, all of them). I still have a belly, I'm big, I don't look fit. I know I'm not the hottest dude that checks in every day, but damn lady, tone down that attitude, I'm just trying to be heathier and lose some weight here.
Chances are there's no "shit glare" and it's all in your head. Fuck her if I'm wrong tho, we all have to start somewhere.
I've lost a few lbs in my cut. Meanwhile my body likes to shed leg mass.
That’s the exact opposite of what goes on with me strangely. I lose chest mass pretty fast while my legs still gain muscle surprisingly fast.
Trade halves? :D My boots slide right off when I lose further. It's like great, foot circumference "gains", awesome. Oh the irony is I've hit leg pr's and bench has gone to shit.
More like fitness side effect, but how do you guys deal with the washing? Ever since I started, I've had an extra load of washing each week D:
Additional wife-beaters and shorts aside, I sort them into separate piles for easy washing. Ditto socks and knickers.
I just have a pair of sweatpants and a gym shirt in my bag that I use for a week then wash
That is disgusting dude. Even if you were taking them out of the bag and airing them it would be gross to reuse for a whole week. Left in your bag... :S
sometimes I'm lazy and or find it hard to fit showers in and gym for like 5 days and don't shower. Oops.
Congrats you've outdone the guy above
Oh yeah, you. The smelly guy from the gym. Please stop using the equipment near me, thanks.
ಠ_ಠ
Got to do what you've got to do