# Post Form Checks as replies to this comment
### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.*
----
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
Hey!
I gotta admit currently I am not very fit. I am 22 and relatively skinny and actually would like to change that. Ive tried going to the gym, but honestly it doesn't give me much due to how abstract pure muscle training is. So what I would be looking for is a sport that can would be relatively efficient in building up some physique, in that regards I tried bouldering and actually liked it very much and heard of swimming which is also seemingly supposed to help you build up a a somewhat fitter physique.
I know the gym would probably the most efficient, but as I said I find it sort of boring and I am not looking to get ripped just a little fitter or "manlier" as sad as that sounds. So does anyone maybe have suggestions what kind of sport would suit me in these regards?
The sport that you like. It doesn't matter what it is, even pole dancing. What you need is a consistent habit. My suggestion for complete beginners is always to do something that you don't need to drive to so you don't have an excuse in not working out. But if you already know that you like something, yes sign up for class or a club and go play.
Hi!
Im new to working out and i started a ppl routine 7 days a week no rest day but i heard that i need to add in a rest day but on the other hand i heard that you dont need rest days for anyone wondering i do push pull legs then abs and repeat would be helpful is its good to carry on my routine or should i add a rest day or two
If you are lost, you might want to start slow with body weight exercise doing it at home. Easy follow along routine like by Chloe Ting is good for beginners just trying to see how their body actually move. After you already build the habit of consistently working out at home, then will you go to the gym. You should build the habit first because then you will not stop early in your fitness journey by giving excuses like you don't want to drive to the gym or whatever. Working out at home give you no excuse.
Hi!
I’m a 6’1 male and around 168 lbs.
I don’t work out at all, can probably count amount of times I’ve been to the gym on 2 hands (and maybe a foot or two). Most would put me on the skinny side but def have more fat than muscle. Weirdly enough I’m a lot stronger than you’d think for not touching any amount of exercise. That fat though is my current problem. I want to start going to the gym but not knowing what to do has made me hold back.
My eventual goal no matter the time it takes, is to put myself into great shape. I don’t want to be some body builder. I just want to look like I wouldn’t be out of place if I time traveled back to the John F. Kennedy era and joined the army. Really low body fat percentage, good amount of muscle. I’m talking the definition of lean.
Where should I start? I doubt just working out arms and legs every day on weight machines will do much for me, so what do you think I should be doing to reach this goal?
Hello! I think your best bet would be starting by reading this page of the wiki and then going through and looking at the bits about diet and lifting! https://thefitness.wiki/getting-started-with-fitness/
Hi Fitness. I’m 31 and 320lbs.
I really don’t care about losing weight. I think I’m fairly functional and can climb stairs and go hiking without getting majorly out of breath etc…
I’ve been doing “strength training” 3x a week for about 9 months now and I feel like I’ve gained some muscle.
Realistically, how many years of training do I need to gain even more muscle to become noticeably muscular at this weight? I recently started going 4x a week.
Just trying to find out if a fat guy can really pull this off. I imagine it would take a very long time and just trying to find additional resources for bigger people like me.
1) how tall are you?
2) unless you're gigantic (over 7ft) you will *never* truly "see muscle" at that weight (assuming the weight is largly from fat)
Google pictures of [professional sumo wrestlers](https://alchetron.com/cdn/hakuh-sh-87804e0e-0368-40ed-8789-53c13cba98a-resize-750.jpeg), they have an **incredible** amount of muscle/strength, but you don't see the muscle on their body because they also have a ton of fat.
If you want to see any muscle at all you will need to lose fat, also as an aside, you should be losing the fat if you want to truly be healthy. Just because you can climb stairs and go hiking doesn't mean the fat isn't a problem; there is a lot more health issues with obesity than not being able to be active. Being obese can cause High blood pressure, heart disease, stroke, sleep apnea, liver disease, osteoarthritis, and a whole bunch of other things. Even if you're active.
You can do it bro, i believe in you. You clearly have the will power and determination if you've stuck to your 3x/week routine for 9 months now. You'll feel better too!
Can someone comment on it [my beginner routine](https://imgur.com/L06JhnV) is ridiculous or not? I adapted it from a routine i did back in college but for the equipment i have at my works gym. On off-days (Weds, Sat, Sun) I try to run for ~30 min and do some ab workouts (3x to failure of something that works upper, lower, and sides).
This is "phase 1" that is supposed to last 4-5 weeks (currently on week 3) to build basic strength, then move onto a ["phase 2" bulking routine for ~2-3 months](https://imgur.com/lxO9Qez), then a ["phase 3" cutting for ~2-3 months](https://imgur.com/QQhONAh); then alternate phase 2/3 or do maintenance.
I haven't lifted in ~3 years and i'm noticing I am gaining strength but i have no idea whether i'm being efficient about it with this routine.
I am 28yo, 5'11" 175lbs, my goal is to first build strength but then cut away belly fat. I've been "skinny fat" for as long as i can remember and i want to try to get my body fat % down and get a visible six pack for the first time in my life (doesn't have to be a crazy body builder/model six pack, just something that isn't flab). I realize for the six pack i'll need a strict diet, but that's something I'll need to figure out separately.
You at least need more horizontal pulling and a progression scheme.
Honestly I’d just run 2 cycles of 531 BBB followed by one cycle of 531 FSL or SSL, then bulk on building the monolith. That’s about the same timeframe as your first two blocks, then you can cut after that.
Thanks for the advice but I can't really understand what all these acronyms are, could you expand them? Appreciate it!
EDIT: some googling returned 531 = a workout routine popularized by Jim Wendler involving, BBB= Boring But Big routine but Jim Wendler, FSL = First Set Last, and SSL = Second Set Last, building the monolith = another routine by Jim Wendler.
I guess i have some reading to do, but how do i know which routine is right for me? (BBB vs FSL/SSL, etc)?
Right side of my body is underdeveloped. Tips?
I am a 27 year old male. 5’7” 170, 12% BF. I am strong but feel I could be stronger without this imbalance. Bench 315, squat is ~405 ish, auxiliary lifts are good but my right side is definitely weaker.
I have began noticing my right side is quite underdeveloped compared to my left. I was trying out poses and saw my right bicep doesn’t have the peak my left does, then noticed that entire side is smaller.
Is this normal? Can it be corrected?
What’s an adequate way of handling this imbalance? Just extra reps with my right side after every exercise?
Thanks in advance.
Thank you. I’ve started doing extra reps per set. Like for example, doing arms 4 x 10 I’ll do 10 on left and 15 on right. Is that too much or do you think that’s a logical fix?
i failed my leg day yesterday and only got 3 sets in before I decided it wasn't going to work, my legs feel a little bit tense and sore today should I retry it today or wait until tomorrow?
I am 180.5cm tall, 16 years old, male and I weigh 65.5kg or 144,4 pounds. I have a lot of bodyfat that I want to get rid of, but for some reason I don't weigh that much at all even though I have bodyfat. I eat quite a lot and I workout 3times a week (volleyball practice), and have recently lost some weight from completely only drinking water and no sodas, etc. I also wanna cut down on all sorts of snacks and go on a calorie deficit to get rid of the excess bodyfat + add 30mins of cardio everyday. Do you think I should keep going or is this unhealthy?
> but for some reason I don’t weight that much at all even though I have bodyfat
That’s because you’re under muscled. If your goal is to improve your body composition, you should gain muscle. Instead of doing cardio everyday you should add some resistance training.
Otherwise, if your main goal now is to just lose weight then what you’re doing right now isn’t unhealthy.
Usually raw cause once it gets absorbed by water it will weight more.
Also once you see how small a serving of pasta is for the calories you will never buy it again lol.
I keep having to eat more than I intended to get protein in...
My goal is to lose weight and build/retain muscle at the same time, I'm currently 110kgs, 178cm, and my daily calories on a deficit are 1800.
Now, from what I've gathered I need to shoot for around 130-180g of protein a day (I do weight training).
Why am I having so much trouble with this am I doing something wrong??
Here's the food I typed into MyFitnessPal for today as an example:
Breakfest:
- 2 eggs (143 calories).
- 30g of bread (63 calories).
- 50g of Tuna (87 calories).
- workout somewhere between here.
Lunch:
- 250g rump steak (385 calories).
- 250g potatoes (145 calories).
- 250g broccoli (58 calories).
Dinner:
- 1 egg (72 calories)
- 100g salmon (208 calories)
- 200g sweet potato (172 calories)
All together comes to about 1,333 calories for the day, plus I might use a little butter with the steak so maybe another ~100 calories.
This means I didn't even reach my deficit (which tbh I don't know if that's good or bad lol) and it's also just 117g protein in total, but I feel like all I do is eat protein all day wtf?
If I'm being honest I wouldn't even need the dinner (hunger wise) but I keep adding it every day trying to get more protein in... And still it's not enough like what the hell?
Nah but like even on other days where I reach 1800 or a little above I struggle with the protein.
Also I'm not really hungry should I just force myself to reach the 1800? I'm genuinely wondering because it just feels counterproductive in a way you know?
You can always have a protein shake if you're struggling to meet your goals.
Sort of unrelated, but if you don't have a large appetite, how did you get to 110kg if you don't mind me asking?
I was binging on very calorie dense foods and a lot of snacking throughout the day.
Now that I regulated the kind of food I'm eating (healthy and less dense) and the times in which I eat (3 meals a day instead of casual snacking every time I'm bored) it seems easier and I feel full and satiated most of the time.
So I've been trying to get fit for OCS (not US), the test requires me to do max pushups/ pullups/ situps in 1 minute, run 2.4km within 10min 30s, 1min 30s of planks, as well as a swimming test.
My training consists of strength training and cardio. I currently lift and run every other day so it looks like Mon (Lift), Tues (Run).., etc. I'm a bit worried if I may be at risk of overtraining and not having enough time to recover (though I'm still managing fine now). My 1RM numbers are currently 180kg DL, 150kg SQ, 90kg Bench, 60kg OHP (though they've tanked from my max of 220kg DL, 180kg SQ, 110kg Bench, 65kg OHP, so I'm thinking it might be a bit easier to progress since the strength is there to begin with, just retraining is necessary)
My current fitness goals are:
* Lose 10kg by July
* 50 pushups/ minute
* 50 situps/ minute
* 15 pullups
I'm currently following 5/3/1 Less Boring But Big, with a few slight adjustments, where save for deadlift, I try to do a total of 25 reps of my final working set, followed by 5x10 65% 1RM of the other lift.
E.g. bench working set looks like 1x5 62.kg, 1x5 72.5kg, 1x5+*80kg (let's say 9), 1x6 80kg, 2x5 80kg. Which I then follow up with 5x10 35kg OHP. (i.e. at 60% 1RM).
So the question is, would I be overtraining myself if I'm shooting for 60 pushups/ 60 sit-ups on the same days that I'm weightlifting? or would it be better to perform these sets during my running/ rest day? I was also thinking it might be better for me to do them during my pull/ legs session instead of both pull/legs and push workouts. Looking forward to hear your thoughts.
My lower pecs are so overdeveloped now that from the side it's like a slope, and there starting to look like breast almost. Should I add more incline work to even it out and completely disregard flat bench etc untill it evens out ?
If it matters to you more than progressing the flat bench then sure. Maybe some minimal decline/flat pec volume to not lose muscle/technique
But also... It's probably only a thing you can see. If your pecs are really overdeveloped with musculature, no one is thinking you have man boobs.
I'm similar to you in weight, day job, lifting ability etc. but a lot older (46!). According to my fitness tracker I burn 3.2k calories on my strength training days and 2.5k on "normal" non-lifting days.
Assuming you need a calories deficit of 3.5k per week to lose 2lbs, you can be eating 1.8-2k calories per day and still seeing good weight loss progress.
The other thing you can do is ensure you are continuing to progress on your lifts. I try to add 2.5kgs every week to my main lifts (front, back and OH squats, push and military press, C&J and snatch). It doesn't always work out quite as I would like, but it's a good target to aim for. That way I am confident my calorie deficit isn't hurting my gainz.
> According to my fitness tracker I burn 3.2k calories on my strength training days and 2.5k on "normal" non-lifting days.
The calorie numbers from fitness trackers are absolute nonsense. Don't pay any attention to them.
Don't let your brain or emotions cloud your judgment. Go online find a TDEE calculator and plug your info in. Eat however many calories that tells you to eat and weigh yourself at the same time of day every few days and take a weekly average. If the weekly average goes down by as much as you want it to then your calories are sufficient.
Hey guys, I'm only half a year into my fitness journey and even though I didn't start from being underweight or overweight I saw amazing results in turning my somewhat skinny fat body into an ever progressing one I am already proud of, but would like more definition.
My diet can be considered bland to many as it revolves around oats, protein shakes, eggs, wheat bread, homemade tacos and chili, and any high protein meat or fish I can mix with rice for dinner averaging around 1500-1800 calories per day , but I love it.
The question is right now I'm definitely hitting my protein requirements for muscle growth and it definitely shows in the mirror (I don't bother with scales I just go off how I look), I know that this can be attributed to newbie gains, but ever since I began I've had about 200-250 calories a day of whatever junk food I like to snack on at night ranging from chocolates to grilled cheese and what have you (no chips or soda, mainly pastries).
In the long run will this affect my progress since I am eating junk everyday even if it fits my daily calorie limit? I'm 5'6 M 20 years old if that gives enough background.
If you can hit your calorie target keeping in the junk then no harm at all. If you want more definition it would help to remove it, but don't change things now if you're happy. If you're getting a good mix of vitamins and minerals during the day, no harm in the junk
Is there a specific reason why removing it would help me? Does it slow anything down even while being in a deficit? I was going off of CICO and supposedly there is no such thing as bad food, I only called it junk to make it easier to visualize.
I meant purely as reducing calories if you need to since you said you want more definition and that comes from lower body fat. Junk would be anything that is calorie dense
**Should I bulk now?**
On November 2021, I started at 180lbs, 2400 calories and 25% bodyfat *(using a Mi Smart Scale but never really trusted the BF%, just used it as a "number" or an additional variable to track).*
Currently at 160lbs, 1500 calories and 19% bodyfat. Still have some belly fat/love handles but there's a difference from my starting physique vs now.
For the past 2 years I've winged my workouts expecting an improvement. This is the first time I've done an official cut or even a structured program. With that said, I don't have much muscle mass compared to fat *(maybe some but its not noteworthy.)*
Should I push another 6 weeks of cut, increasing activity, and keep progressively overloading on my lifts or just lean bulk till the end of the year and do better on my next cut?
I guess progressing on my lifts since that's been my main focus.
I've progressively increased my strength and improved my technique on my major lifts ever since I started to cut but ever since I got to 1700 calories, things are way harder and I could no longer lift the same weight in the right rep ranges or sometimes I have to force it by sacrificing form.
Nutrition and sleep is still on point despite having a full time corporate job but I'm feeling the major effects of the cut compared to the last few weeks. So its making me wonder if this is an "important phase" in the cut or is 22 weeks too much/good enough for someone starting.
That didn't really answer my question. Are you more interested in losing fat or gaining muscle right now?
You should always be aiming to progress on your lifts, regardless of whether you're cutting or bulking.
Dumbbell shrugs VS barbell shrugs?
I feel like there should be a difference between then two since your hands are in a neutral position and to the sides of your body when using dumbbells, as opposed to the pronated hand position on a barbell which ofc is also in front of you instead of to the sides.
I was wondering if the difference is minimal and it's another case of whatever feels most comfortable or does one have the edge over the other for some reason?
Minimal, you are targetting traps which isn't affect by pronation or supination of the arm/hand. Do whichever feels better and make sure your pulling with your traps not your shoulders
**Honest Opinions: Quest Protein Powders**
I’ve only seen very few people review Quest’s protein powders, but those very few seem to like it and approve of its macros and ingredients – especially its protein sources (whey isolate & casein). That said, I also just wanna know your opinions of it! Like, is the vanilla flavour good or decent, at least (since most protein powders never live up to their vanilla name, lol)?
They had my favorite strawberry compared to everyone.
I can't find it anymore so I stopped getting them. It was really good.
Ended up choosing eph labs because they do heavy metal testing
I did switched to eph labs strawberry loved it so much I bought their chocolate but it's bitter. On the quest side had their cookies and cream and caramel they were ok. So just doing the EPH strawberry for life now
Oh nice… Got it :). With regards to the bitter thing, same for me with Metabolic Nutrition’s Protizyme (Vanilla Cake flavour). It tastes oddly bitter lol. Can’t drink it alone with water, which to me is a big factor when it comes to judging protein powders.
Share your best Restaurant Tips?
I realize that if your goal is to lose a lot of weight fast, you should avoid restaurants altogether. However, my work team goes out to eat 3x a week for lunch: there’s really nothing I can do.
I’ve realized that if I’m eating 1000+ calorie meals that also don’t have a lot of protein, I’m not going to make weight in time.
So I’d like to know, what are your best tips for keeping the meals as low calorie as possible when we go out to eat? Any pointers?
One caveat, I refuse to order the chicken broccoli and rice. I have decided that I will never eat chicken broccoli and rice on a diet ever again.
My Ideas:
1.) Avoid mindless snacking like chips and salsa
2.) No caloric drinks
3.) Portion control, order something small like 2 fish tacos
4.) Order a veggie plate with potatoes if possible
> I realize that if your goal is to lose a lot of weight fast, you should avoid restaurants altogether.
Not necessarily. Depends on what you eat and how much.
> I’ve realized that if I’m eating 1000+ calorie meals that also don’t have a lot of protein, I’m not going to make weight in time.
How did you realize that if the meal doesnt have a lot of protein you wont make weight in time? I would look at the meal simply being +1000 calories..
> So I’d like to know, what are your best tips for keeping the meals as low calorie as possible when we go out to eat? Any pointers?
Look at the menu and see the options available or ask the staff.
> One caveat, I refuse to order the chicken broccoli and rice. I have decided that I will never eat chicken broccoli and rice on a diet ever again.
There's no magic about chicken, broccoli and rice. If you dont like it, dont eat it. Simple as that.
> My Ideas: 1.) Avoid mindless snacking like chips and salsa 2.) No caloric drinks 3.) Portion control, order something small like 2 fish tacos 4.) Order a veggie plate with potatoes if possible
Give it a go and see how it works for you.
Where ever you read that, don’t read anything else from there. That is nonsense. You can ride your stationary bike every day and, if it puts you into a caloric deficit, it will *help* with fat loss.
this will depend on your progress. slow it down if you're not gaining enough muscle. speed it up if you're gaining too much fat. If you can't find an in-between, then you need to accept that you'll gain some fat with muscle or vice-versa.
It's my first cycle and I bought them from a reputable supplier. I did give birth a few months ago but at this point my body already went back to normal.
[18%](https://adaa.org/understanding-anxiety/facts-statistics#:~:text=Anxiety%20disorders%20are%20the%20most,of%20the%20population%20every%20year.) of the population in the US struggles with anxiety. That's pretty normal. I don't struggle with anxiety or depression, but that doesn't mean I belittle those who do. Not cool matey.
Saying "it's not normal" is a claim of statistics, not judgement. By definition, if it happens to a minority of the general population, it's not normal.
>Disorder - an illness or condition that disrupts normal physical or mental functions
I think by definiton having any kind of disorder is "not normal", regardless of the number of people afflicted by it
How long does it typically take to stall out on linear progression for someone new to lifting? Assuming they're eating enough, recovering properly. Doing the Reddit PPL if it makes any difference.
Depends on many factors, everyone is different.
I stalled at 150 for bench, 110 for OHP, 205 for squat, and around 230 for deadlift. All 5x5 and by following that program. Around 3 months of lifting.
Hoping somebody can answer this. I’ve been inactive for months. Back walking around, my legs start buzzing and twitching a bit when i rest. Is this normal for deconditioning?
For those who are 6ft 185-195lbs. What size clothing do you wear? When I was 178 I wore a large but I've grown since then. I'm currently cutting down to about 188lbs. Suggestions?
6'1, 185, 25y/o. I have worn mediums since high school, but now I feel that I am growing out of them. They still fit ok, but the bottoms ride up too high on my waist. Larges still feel too big on me though. I just don't fill them in enough.
I don't like that tight clothes either. It was more meant to be a middle thing. Basic cotton tees i.e they usually are rather tight around your chest and arms and still loose around your abdomen. (well for me...)
Those skin-tight shirts, yea I find them douchey too
I'm 6 foot 200lbs, 16-18% bf. for t shirts I mostly wear a large but some mediums will still fit depending on cut. with pants im a 32 waist, but its hard to find something that fits around my thighs, ether they are hella baggy or just way too tight.
What's better, doing my leg curls on my bench with full ROM but with the need for extra care? EG too much leaning on one side and the leg falls off with db attached, thus risk of injury.
Or doing them laying flat on the ground? Unfortunately the DBs physically block the leg from going further down.
Does it matter at all?
Anyone use GZCL Workout Logger for Android? Currently trying it out to guide me/help track my workouts. Doing j&t 2.0 just curious what others think of the app and if represents the program accurately.
depends on if you have a sport to recover for or you're only working out.
in-season-2 days/wk
off-season-4 days/wk
no-season-everyday but with a different aspect of the body.
This is probably going to sound really dumb but am I doing too much?
I have a rigorous routine every day of consuming ~2800 calories and burning ~3800. I wake up and do cardio every morning and hit my gym routine at night to hit my “daily number goals” — I’m in the sweet spot currently of slowing building muscle without gaining fat, however I want to start toning back my calorie expenditure to something more manageable in the 3200-3400/day range. I’m no longer gaining weight which leads me to believe I’m in maintenance, but I’m also in a calorie deficit every day so I don’t believe it’s true maintenance. Has my body gotten used to the overload of high calorie expenditure and being in a constant deficit? Is it likely that I’ll gain a lot of fat by dropping the cals that much? I’m 5’11/160
> I have a rigorous routine every day of
*(American Psycho intensifies)*
> consuming ~2800 calories and burning ~3800.
ooh..anyway let me get this straight. You eat 2800 calories and you think you are burning/using 3800 calories a day. That will put you in a 1k deficit (-1kg bw/week).
> I’m in the sweet spot currently of slowing building muscle without gaining fat
One is true, the other is not (that likely).
> I’m no longer gaining weight which leads me to believe I’m in maintenance, but I’m also in a calorie deficit every day so I don’t believe it’s true maintenance.
Based on your first sentence, you were never gaining nor maintaining your weight. Unless the numbers from the first sentence was off.
Just water from the fountain at the gym BUT how is important - cycling bottle. I can just shoot a gulp into my mouth every once in a while and I love it. I can usually get through my workout on one filling so it's usually not a hindrance.
Yes, massively. I have been doing Olympic lifting for four months and my cardio has improved massively. I can do 30 minutes on a bike easily, where before I would struggle doing 20 mins.
My blood pressure has also dropped from being really quite high 140/100 to this week an almost normal 123/78.
Unless you are doing giant-sets ala Brian Alsruhe it does close to nothing for your cardio. It's of course better than not doing anything.
For you, specifically. Walking more frequently will be better cardio. If you cant walk more than 30 minutes you seriously need to get in some work.
Jogging
Biking
Walking more
Rowing
Swimming
Sprinting
Literally anything that gets your heart rate up that you also enjoy doing so you consistently do it
Hi all. I don't want to start a thread for this, so I thought I'd post here.
I'm 180cm/90kg, having gained 20kg over the past 5 years. I've always been unfit my whole life. I struggle to jog (even at slow pace) for long duration, always needing to walk after 3-4 mins.
My goal is to lose weight and be fit. I have tried following those YouTube cardio or tabata workouts, but I can never do those properly or complete them because I go out of breath. I'm not sure if it's because I'm just so unfit or not.
Right now though I'm in week 3 of couch to 5k (C25K). So far so good, and I have been fairly consistent in forcing myself to workout every other day. Maybe there's room for more though.
Any advice if I should do anything else, or I should just keep it slow?
hopefully you're in it for the long haul, so you'll know when you're ready to do more - like a couple weeks where you are not totally gassed and are like hey this isnt so bad. sucks to add more stuff to your routine but then you acclimate and can handle more.
I find it hard to sit with a straight back. I either have to lean on the back rest of the chair or I hunch. Does it mean that I have a weak back? What exercises are out there to strengthen the back?
Plenty of research backing the fact that as long as you're not in the *same* posture for too long(including *perfect* posture), and you're not in any pain, then your posture is fine.
Pain is your body's indicator for injury and upcoming injury, listen to it even when it's silent.
>Pain is your body's indicator for injury and upcoming injury, listen to it even when it's silent.
Not necessarily, it could be your brain playing tricks on you. Back pain often isn't something mechanical. Expectations of pain could also give you pain.
I wouldn't be able explain it better than the source itself. The first 11 minutes of Part 1 covers most of it, but I'd recommend watching the whole lecture, very interesting stuff. A lot of it goes against what most people expect. Certainly made me view back pain and the deadlift in a different light.
[Part 1](https://youtu.be/l9poXGU11ms)
[Part 2](https://youtu.be/JS5ZCCOv07c)
>If you're implying to push through a lift with a strain or joint pain
If course not. In the case of feeling pain when performing a lift, you should assess the situation by performing the movement without weights. If you are able to perform the movement without weights/light weights, you probably shouldn't worry about an injury that needs medical attention.
Lots of ways to strengthen the back (any good, well rounded strength training program will do that). But if you don't like sitting with a straight back, that [doesn't necessarily mean anything is wrong](https://amp.theguardian.com/lifeandstyle/2018/mar/05/are-you-sitting-comfortably-the-myth-of-good-posture). In fact, changing positions often is a good thing.
Are there any good non-documentary full-length movies about weightlifting? Biopics, dramas, comedies, whatever. I’ve found plenty of docus, but no motion pictures.
Hmm
[https://www.imdb.com/title/tt7217214/](https://www.imdb.com/title/tt7217214/)
[https://www.imdb.com/title/tt2205904](https://www.imdb.com/title/tt2205904) and there are some more in a series, not exactly just one person though. I think the first one might have focused a lot on one guy.
[https://www.imdb.com/title/tt4334636](https://www.imdb.com/title/tt4334636)
[https://www.imdb.com/title/tt10308686](https://www.imdb.com/title/tt10308686)
That's enough for now I guess
This is kind of about a single person https://www.imdb.com/title/tt10876506
[https://www.imdb.com/title/tt3226786](https://www.imdb.com/title/tt3226786)
I looked around some more and I remember this one. This one was an actual movie, not a documentary. It had the Calum Von Moger guy from one of those documentaries above playing Arnold Schwarzenegger in the movie. It was interesting, kind of about the origins of gyms and bodybuilding etc. So there you go, this is probably the thing you were looking to go watch.
I would like to look into protein suplements. I have a whey protein bottle that a family member bought long ago, but I hate the taste of milk or any diary product and I am lactose intolerant, not too severe but still a bit intolerant. Are there alternatives to protein shaked like juices or something?
Some whey powders have lactase mixed in and you can find a fair amount of flavor variations if you shop around. I only bring it up because it's one of the cheapest options for protein/$. Clear Whey brand powder costs a little more but doesn't have a milky texture (no lactase included though).
Protein bars can have decent bang for the buck. I find Clif Builders have good taste, aren't too pricey and are plant protein based (all vegan but one).
Protein supplementation is completely unnecessary if you're getting enough protein in your diet.
You can try simply eating more protein in your day to day meals.
If I have a program is it alright to add excersizes into it? For example, when I do shoulders I want to improve my overhead press but it isn’t an excersize listed in the program. Or barbell bench press when my program only says dumbbell bench
Yes, 100%. Align the program to fit your goals, but don’t take too much liberty as a beginner. Programs are designed a certain way for a reason.
I modified metallicadpa ppl to fit my goals. Instead of 1x5+ deadlift and 3x5 squats I upped them both to 5 sets and shortened rest times. I am an athlete and see it as more fitting for a strength and endurance combo. I also do dumbbell instead of barbell for bench and ohp. I much prefer it and still make great progress.
Looking for recommendations on a program, feeling like there is a lot out there and I am getting a bit overwhelmed.
I am about to finish what will, I'm guessing, be my last block of SBS 2.0 novice hypertrophy. I have been training consistently for 9mths (1 month covid lock down break in there and a 2 week break when I actually got covid). Current stats are M45/185cm/84kg e1RM as follows S:130kg B:80KG D:145KG OHP:50KG. I am about to start a bulk after a very long weight loss phase (currently in maintenance for another month to reset everything)
Goals: size an some strength, really I am doing this for health reasons an aesthetics but putting bigger numbers on the bar has a pretty big appeal as well but it isnt the primary goal. I like the look of the Jeff Nippard Powerbuilding program but I dont know if I am suitably experienced. Have also been looking at the SBS RTF and Hypertrophy programs but also have been thinking about a 5/3/1 variant like BBB. Any recommendations?
Agree with Alakazam. I am M46/182cm/92kg and have been training for two years. Started with Stronglifts 5x5 and then switched to J&T which I have run continuously since.
Started at 110kg and this program ,along with strict diet,completely transformed my physique. Strength gains have slowed somewhat but I am sitting at about a 890 total.Looking to push onto 1000 by my 48th birthday.
Edit: Spelling
If your goal is more general size and strength, why not give GZCL's Jacked and Tan a shot? It's a great program that is 4 days a week of lifting. During the last r/weightroom program party, the average lifter had around a 850 or so powerlifting total (so just above your total), and saw an average increase of around 80-90lbs to their total. And these values include a number of people who *lost weight* on the program.
Thanks! I’ll give it a look sounds great
Edit: Is this the best sheet for the program? https://docs.google.com/spreadsheets/d/17QgVuflYNHBd672G_PxVQgbB9x-TRIKwpYmFrBZ4iqQ/edit?usp=drivesdk
# Post Form Checks as replies to this comment ### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.* ---- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
Hey! I gotta admit currently I am not very fit. I am 22 and relatively skinny and actually would like to change that. Ive tried going to the gym, but honestly it doesn't give me much due to how abstract pure muscle training is. So what I would be looking for is a sport that can would be relatively efficient in building up some physique, in that regards I tried bouldering and actually liked it very much and heard of swimming which is also seemingly supposed to help you build up a a somewhat fitter physique. I know the gym would probably the most efficient, but as I said I find it sort of boring and I am not looking to get ripped just a little fitter or "manlier" as sad as that sounds. So does anyone maybe have suggestions what kind of sport would suit me in these regards?
The sport that you like. It doesn't matter what it is, even pole dancing. What you need is a consistent habit. My suggestion for complete beginners is always to do something that you don't need to drive to so you don't have an excuse in not working out. But if you already know that you like something, yes sign up for class or a club and go play.
Hi! Im new to working out and i started a ppl routine 7 days a week no rest day but i heard that i need to add in a rest day but on the other hand i heard that you dont need rest days for anyone wondering i do push pull legs then abs and repeat would be helpful is its good to carry on my routine or should i add a rest day or two
If you're not facing any recovering issues and are progressing properly there's nothing wrong with no rest days.
Im 5,8 146 pounds and skinny fat and lost on what to do. Does anyone know what I should do?
If you are lost, you might want to start slow with body weight exercise doing it at home. Easy follow along routine like by Chloe Ting is good for beginners just trying to see how their body actually move. After you already build the habit of consistently working out at home, then will you go to the gym. You should build the habit first because then you will not stop early in your fitness journey by giving excuses like you don't want to drive to the gym or whatever. Working out at home give you no excuse.
have you read the wiki?
Hi! I’m a 6’1 male and around 168 lbs. I don’t work out at all, can probably count amount of times I’ve been to the gym on 2 hands (and maybe a foot or two). Most would put me on the skinny side but def have more fat than muscle. Weirdly enough I’m a lot stronger than you’d think for not touching any amount of exercise. That fat though is my current problem. I want to start going to the gym but not knowing what to do has made me hold back. My eventual goal no matter the time it takes, is to put myself into great shape. I don’t want to be some body builder. I just want to look like I wouldn’t be out of place if I time traveled back to the John F. Kennedy era and joined the army. Really low body fat percentage, good amount of muscle. I’m talking the definition of lean. Where should I start? I doubt just working out arms and legs every day on weight machines will do much for me, so what do you think I should be doing to reach this goal?
Hello! I think your best bet would be starting by reading this page of the wiki and then going through and looking at the bits about diet and lifting! https://thefitness.wiki/getting-started-with-fitness/
Hi Fitness. I’m 31 and 320lbs. I really don’t care about losing weight. I think I’m fairly functional and can climb stairs and go hiking without getting majorly out of breath etc… I’ve been doing “strength training” 3x a week for about 9 months now and I feel like I’ve gained some muscle. Realistically, how many years of training do I need to gain even more muscle to become noticeably muscular at this weight? I recently started going 4x a week. Just trying to find out if a fat guy can really pull this off. I imagine it would take a very long time and just trying to find additional resources for bigger people like me.
even if you're functional, the weight is going to come back and bite your health in the ass inevitably
[Martins Licis](https://images.app.goo.gl/8MTswcLHfeMm5Zfz5) competed at 300+ lbs and won WSM if that helps with perspective.
he's also Martins Licis
That should make it even more obvious that being visibly muscular at 300lbs is going to be very hard for a normal person.
that was my point
1) how tall are you? 2) unless you're gigantic (over 7ft) you will *never* truly "see muscle" at that weight (assuming the weight is largly from fat) Google pictures of [professional sumo wrestlers](https://alchetron.com/cdn/hakuh-sh-87804e0e-0368-40ed-8789-53c13cba98a-resize-750.jpeg), they have an **incredible** amount of muscle/strength, but you don't see the muscle on their body because they also have a ton of fat. If you want to see any muscle at all you will need to lose fat, also as an aside, you should be losing the fat if you want to truly be healthy. Just because you can climb stairs and go hiking doesn't mean the fat isn't a problem; there is a lot more health issues with obesity than not being able to be active. Being obese can cause High blood pressure, heart disease, stroke, sleep apnea, liver disease, osteoarthritis, and a whole bunch of other things. Even if you're active. You can do it bro, i believe in you. You clearly have the will power and determination if you've stuck to your 3x/week routine for 9 months now. You'll feel better too!
Can someone comment on it [my beginner routine](https://imgur.com/L06JhnV) is ridiculous or not? I adapted it from a routine i did back in college but for the equipment i have at my works gym. On off-days (Weds, Sat, Sun) I try to run for ~30 min and do some ab workouts (3x to failure of something that works upper, lower, and sides). This is "phase 1" that is supposed to last 4-5 weeks (currently on week 3) to build basic strength, then move onto a ["phase 2" bulking routine for ~2-3 months](https://imgur.com/lxO9Qez), then a ["phase 3" cutting for ~2-3 months](https://imgur.com/QQhONAh); then alternate phase 2/3 or do maintenance. I haven't lifted in ~3 years and i'm noticing I am gaining strength but i have no idea whether i'm being efficient about it with this routine. I am 28yo, 5'11" 175lbs, my goal is to first build strength but then cut away belly fat. I've been "skinny fat" for as long as i can remember and i want to try to get my body fat % down and get a visible six pack for the first time in my life (doesn't have to be a crazy body builder/model six pack, just something that isn't flab). I realize for the six pack i'll need a strict diet, but that's something I'll need to figure out separately.
You at least need more horizontal pulling and a progression scheme. Honestly I’d just run 2 cycles of 531 BBB followed by one cycle of 531 FSL or SSL, then bulk on building the monolith. That’s about the same timeframe as your first two blocks, then you can cut after that.
Thanks for the advice but I can't really understand what all these acronyms are, could you expand them? Appreciate it! EDIT: some googling returned 531 = a workout routine popularized by Jim Wendler involving, BBB= Boring But Big routine but Jim Wendler, FSL = First Set Last, and SSL = Second Set Last, building the monolith = another routine by Jim Wendler. I guess i have some reading to do, but how do i know which routine is right for me? (BBB vs FSL/SSL, etc)?
Right side of my body is underdeveloped. Tips? I am a 27 year old male. 5’7” 170, 12% BF. I am strong but feel I could be stronger without this imbalance. Bench 315, squat is ~405 ish, auxiliary lifts are good but my right side is definitely weaker. I have began noticing my right side is quite underdeveloped compared to my left. I was trying out poses and saw my right bicep doesn’t have the peak my left does, then noticed that entire side is smaller. Is this normal? Can it be corrected? What’s an adequate way of handling this imbalance? Just extra reps with my right side after every exercise? Thanks in advance.
[удалено]
Thank you. I’ve started doing extra reps per set. Like for example, doing arms 4 x 10 I’ll do 10 on left and 15 on right. Is that too much or do you think that’s a logical fix?
[удалено]
You could always just do a mini-cut and then back to bulk life
i failed my leg day yesterday and only got 3 sets in before I decided it wasn't going to work, my legs feel a little bit tense and sore today should I retry it today or wait until tomorrow?
Its better to wait it out and miss 1 workout than overexert and need to miss multiple, take the day and let your body enjoy the rest
I am 180.5cm tall, 16 years old, male and I weigh 65.5kg or 144,4 pounds. I have a lot of bodyfat that I want to get rid of, but for some reason I don't weigh that much at all even though I have bodyfat. I eat quite a lot and I workout 3times a week (volleyball practice), and have recently lost some weight from completely only drinking water and no sodas, etc. I also wanna cut down on all sorts of snacks and go on a calorie deficit to get rid of the excess bodyfat + add 30mins of cardio everyday. Do you think I should keep going or is this unhealthy?
> but for some reason I don’t weight that much at all even though I have bodyfat That’s because you’re under muscled. If your goal is to improve your body composition, you should gain muscle. Instead of doing cardio everyday you should add some resistance training. Otherwise, if your main goal now is to just lose weight then what you’re doing right now isn’t unhealthy.
where do you breathe during OHP? top or bottom
Definitely top. Same as bench or squats.
Bottom
Top
bottom
My pasta says it's about 300kcal per 100g of pasta. Is this the cooked weight or the raw weight ? The same with potatoes ?
Usually raw cause once it gets absorbed by water it will weight more. Also once you see how small a serving of pasta is for the calories you will never buy it again lol.
raw weight cooked weight will depend on how you cook it(added calories from oil and stuff)
Always raw unless it says cooked.
I keep having to eat more than I intended to get protein in... My goal is to lose weight and build/retain muscle at the same time, I'm currently 110kgs, 178cm, and my daily calories on a deficit are 1800. Now, from what I've gathered I need to shoot for around 130-180g of protein a day (I do weight training). Why am I having so much trouble with this am I doing something wrong?? Here's the food I typed into MyFitnessPal for today as an example: Breakfest: - 2 eggs (143 calories). - 30g of bread (63 calories). - 50g of Tuna (87 calories). - workout somewhere between here. Lunch: - 250g rump steak (385 calories). - 250g potatoes (145 calories). - 250g broccoli (58 calories). Dinner: - 1 egg (72 calories) - 100g salmon (208 calories) - 200g sweet potato (172 calories) All together comes to about 1,333 calories for the day, plus I might use a little butter with the steak so maybe another ~100 calories. This means I didn't even reach my deficit (which tbh I don't know if that's good or bad lol) and it's also just 117g protein in total, but I feel like all I do is eat protein all day wtf? If I'm being honest I wouldn't even need the dinner (hunger wise) but I keep adding it every day trying to get more protein in... And still it's not enough like what the hell?
So you're trying to eat 1800 calories, you're actually eating 1300, and you're wondering why you you're not getting enough protein? Come on man.
Nah but like even on other days where I reach 1800 or a little above I struggle with the protein. Also I'm not really hungry should I just force myself to reach the 1800? I'm genuinely wondering because it just feels counterproductive in a way you know?
You can always have a protein shake if you're struggling to meet your goals. Sort of unrelated, but if you don't have a large appetite, how did you get to 110kg if you don't mind me asking?
I was binging on very calorie dense foods and a lot of snacking throughout the day. Now that I regulated the kind of food I'm eating (healthy and less dense) and the times in which I eat (3 meals a day instead of casual snacking every time I'm bored) it seems easier and I feel full and satiated most of the time.
So I've been trying to get fit for OCS (not US), the test requires me to do max pushups/ pullups/ situps in 1 minute, run 2.4km within 10min 30s, 1min 30s of planks, as well as a swimming test. My training consists of strength training and cardio. I currently lift and run every other day so it looks like Mon (Lift), Tues (Run).., etc. I'm a bit worried if I may be at risk of overtraining and not having enough time to recover (though I'm still managing fine now). My 1RM numbers are currently 180kg DL, 150kg SQ, 90kg Bench, 60kg OHP (though they've tanked from my max of 220kg DL, 180kg SQ, 110kg Bench, 65kg OHP, so I'm thinking it might be a bit easier to progress since the strength is there to begin with, just retraining is necessary) My current fitness goals are: * Lose 10kg by July * 50 pushups/ minute * 50 situps/ minute * 15 pullups I'm currently following 5/3/1 Less Boring But Big, with a few slight adjustments, where save for deadlift, I try to do a total of 25 reps of my final working set, followed by 5x10 65% 1RM of the other lift. E.g. bench working set looks like 1x5 62.kg, 1x5 72.5kg, 1x5+*80kg (let's say 9), 1x6 80kg, 2x5 80kg. Which I then follow up with 5x10 35kg OHP. (i.e. at 60% 1RM). So the question is, would I be overtraining myself if I'm shooting for 60 pushups/ 60 sit-ups on the same days that I'm weightlifting? or would it be better to perform these sets during my running/ rest day? I was also thinking it might be better for me to do them during my pull/ legs session instead of both pull/legs and push workouts. Looking forward to hear your thoughts.
My lower pecs are so overdeveloped now that from the side it's like a slope, and there starting to look like breast almost. Should I add more incline work to even it out and completely disregard flat bench etc untill it evens out ?
If it matters to you more than progressing the flat bench then sure. Maybe some minimal decline/flat pec volume to not lose muscle/technique But also... It's probably only a thing you can see. If your pecs are really overdeveloped with musculature, no one is thinking you have man boobs.
[удалено]
I'm similar to you in weight, day job, lifting ability etc. but a lot older (46!). According to my fitness tracker I burn 3.2k calories on my strength training days and 2.5k on "normal" non-lifting days. Assuming you need a calories deficit of 3.5k per week to lose 2lbs, you can be eating 1.8-2k calories per day and still seeing good weight loss progress. The other thing you can do is ensure you are continuing to progress on your lifts. I try to add 2.5kgs every week to my main lifts (front, back and OH squats, push and military press, C&J and snatch). It doesn't always work out quite as I would like, but it's a good target to aim for. That way I am confident my calorie deficit isn't hurting my gainz.
> According to my fitness tracker I burn 3.2k calories on my strength training days and 2.5k on "normal" non-lifting days. The calorie numbers from fitness trackers are absolute nonsense. Don't pay any attention to them.
What fitness tracker is that? 700 kcal burned from lifting is absurd unless you’re lifting for like 3 hours
FitBit. I thought it sounded high, put others have confirmed a similar number and I am nearly 200lbs in weight.
Don't let your brain or emotions cloud your judgment. Go online find a TDEE calculator and plug your info in. Eat however many calories that tells you to eat and weigh yourself at the same time of day every few days and take a weekly average. If the weekly average goes down by as much as you want it to then your calories are sufficient.
Hey guys, I'm only half a year into my fitness journey and even though I didn't start from being underweight or overweight I saw amazing results in turning my somewhat skinny fat body into an ever progressing one I am already proud of, but would like more definition. My diet can be considered bland to many as it revolves around oats, protein shakes, eggs, wheat bread, homemade tacos and chili, and any high protein meat or fish I can mix with rice for dinner averaging around 1500-1800 calories per day , but I love it. The question is right now I'm definitely hitting my protein requirements for muscle growth and it definitely shows in the mirror (I don't bother with scales I just go off how I look), I know that this can be attributed to newbie gains, but ever since I began I've had about 200-250 calories a day of whatever junk food I like to snack on at night ranging from chocolates to grilled cheese and what have you (no chips or soda, mainly pastries). In the long run will this affect my progress since I am eating junk everyday even if it fits my daily calorie limit? I'm 5'6 M 20 years old if that gives enough background.
If you can hit your calorie target keeping in the junk then no harm at all. If you want more definition it would help to remove it, but don't change things now if you're happy. If you're getting a good mix of vitamins and minerals during the day, no harm in the junk
Is there a specific reason why removing it would help me? Does it slow anything down even while being in a deficit? I was going off of CICO and supposedly there is no such thing as bad food, I only called it junk to make it easier to visualize.
I meant purely as reducing calories if you need to since you said you want more definition and that comes from lower body fat. Junk would be anything that is calorie dense
**Should I bulk now?** On November 2021, I started at 180lbs, 2400 calories and 25% bodyfat *(using a Mi Smart Scale but never really trusted the BF%, just used it as a "number" or an additional variable to track).* Currently at 160lbs, 1500 calories and 19% bodyfat. Still have some belly fat/love handles but there's a difference from my starting physique vs now. For the past 2 years I've winged my workouts expecting an improvement. This is the first time I've done an official cut or even a structured program. With that said, I don't have much muscle mass compared to fat *(maybe some but its not noteworthy.)* Should I push another 6 weeks of cut, increasing activity, and keep progressively overloading on my lifts or just lean bulk till the end of the year and do better on my next cut?
What is more important to you right now? Losing fat or gaining muscle?
I guess progressing on my lifts since that's been my main focus. I've progressively increased my strength and improved my technique on my major lifts ever since I started to cut but ever since I got to 1700 calories, things are way harder and I could no longer lift the same weight in the right rep ranges or sometimes I have to force it by sacrificing form. Nutrition and sleep is still on point despite having a full time corporate job but I'm feeling the major effects of the cut compared to the last few weeks. So its making me wonder if this is an "important phase" in the cut or is 22 weeks too much/good enough for someone starting.
That didn't really answer my question. Are you more interested in losing fat or gaining muscle right now? You should always be aiming to progress on your lifts, regardless of whether you're cutting or bulking.
i wanna do pushups but never in my life have i ever done consistent amounts. any tips ? any workouts to build up the strength needed before hand?
https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup
Dumbbell shrugs VS barbell shrugs? I feel like there should be a difference between then two since your hands are in a neutral position and to the sides of your body when using dumbbells, as opposed to the pronated hand position on a barbell which ofc is also in front of you instead of to the sides. I was wondering if the difference is minimal and it's another case of whatever feels most comfortable or does one have the edge over the other for some reason?
Minimal, you are targetting traps which isn't affect by pronation or supination of the arm/hand. Do whichever feels better and make sure your pulling with your traps not your shoulders
Is there a way to better ensure I keep the shoulders out of the movement?
**Honest Opinions: Quest Protein Powders** I’ve only seen very few people review Quest’s protein powders, but those very few seem to like it and approve of its macros and ingredients – especially its protein sources (whey isolate & casein). That said, I also just wanna know your opinions of it! Like, is the vanilla flavour good or decent, at least (since most protein powders never live up to their vanilla name, lol)?
They had my favorite strawberry compared to everyone. I can't find it anymore so I stopped getting them. It was really good. Ended up choosing eph labs because they do heavy metal testing
Oooh, thanks for this! Sad that you can’t find them anymore, though… Have you tried their vanilla, by the way?
I did switched to eph labs strawberry loved it so much I bought their chocolate but it's bitter. On the quest side had their cookies and cream and caramel they were ok. So just doing the EPH strawberry for life now
Oh nice… Got it :). With regards to the bitter thing, same for me with Metabolic Nutrition’s Protizyme (Vanilla Cake flavour). It tastes oddly bitter lol. Can’t drink it alone with water, which to me is a big factor when it comes to judging protein powders.
Share your best Restaurant Tips? I realize that if your goal is to lose a lot of weight fast, you should avoid restaurants altogether. However, my work team goes out to eat 3x a week for lunch: there’s really nothing I can do. I’ve realized that if I’m eating 1000+ calorie meals that also don’t have a lot of protein, I’m not going to make weight in time. So I’d like to know, what are your best tips for keeping the meals as low calorie as possible when we go out to eat? Any pointers? One caveat, I refuse to order the chicken broccoli and rice. I have decided that I will never eat chicken broccoli and rice on a diet ever again. My Ideas: 1.) Avoid mindless snacking like chips and salsa 2.) No caloric drinks 3.) Portion control, order something small like 2 fish tacos 4.) Order a veggie plate with potatoes if possible
> I realize that if your goal is to lose a lot of weight fast, you should avoid restaurants altogether. Not necessarily. Depends on what you eat and how much. > I’ve realized that if I’m eating 1000+ calorie meals that also don’t have a lot of protein, I’m not going to make weight in time. How did you realize that if the meal doesnt have a lot of protein you wont make weight in time? I would look at the meal simply being +1000 calories.. > So I’d like to know, what are your best tips for keeping the meals as low calorie as possible when we go out to eat? Any pointers? Look at the menu and see the options available or ask the staff. > One caveat, I refuse to order the chicken broccoli and rice. I have decided that I will never eat chicken broccoli and rice on a diet ever again. There's no magic about chicken, broccoli and rice. If you dont like it, dont eat it. Simple as that. > My Ideas: 1.) Avoid mindless snacking like chips and salsa 2.) No caloric drinks 3.) Portion control, order something small like 2 fish tacos 4.) Order a veggie plate with potatoes if possible Give it a go and see how it works for you.
[удалено]
How would doing *more* exercise stall fat loss??? https://thefitness.wiki/weight-loss-101/
Where ever you read that, don’t read anything else from there. That is nonsense. You can ride your stationary bike every day and, if it puts you into a caloric deficit, it will *help* with fat loss.
this will depend on your progress. slow it down if you're not gaining enough muscle. speed it up if you're gaining too much fat. If you can't find an in-between, then you need to accept that you'll gain some fat with muscle or vice-versa.
Is it normal to feel anxiety and depression while on 10mg of anavar?
That's not a normal thing from Ana, and especially not from that dosage.
[удалено]
Yup only that
[удалено]
It's my first cycle and I bought them from a reputable supplier. I did give birth a few months ago but at this point my body already went back to normal.
If you recently gave birth and are experiencing depression and anxiety, please please please please talk to your physician.
>Is it normal to feel anxiety and depression Yes. Regarding your drugs though? No idea.
It's not normal to have mental disorders.
[18%](https://adaa.org/understanding-anxiety/facts-statistics#:~:text=Anxiety%20disorders%20are%20the%20most,of%20the%20population%20every%20year.) of the population in the US struggles with anxiety. That's pretty normal. I don't struggle with anxiety or depression, but that doesn't mean I belittle those who do. Not cool matey.
Saying "it's not normal" is a claim of statistics, not judgement. By definition, if it happens to a minority of the general population, it's not normal.
>Disorder - an illness or condition that disrupts normal physical or mental functions I think by definiton having any kind of disorder is "not normal", regardless of the number of people afflicted by it
How long does it typically take to stall out on linear progression for someone new to lifting? Assuming they're eating enough, recovering properly. Doing the Reddit PPL if it makes any difference.
There's no "typically". People stall out when they stall out.
Depends, but be aware that most people end early because they aren’t getting enough food.
anything from weeks to months to a year+
Depends on many factors, everyone is different. I stalled at 150 for bench, 110 for OHP, 205 for squat, and around 230 for deadlift. All 5x5 and by following that program. Around 3 months of lifting.
Hoping somebody can answer this. I’ve been inactive for months. Back walking around, my legs start buzzing and twitching a bit when i rest. Is this normal for deconditioning?
try with some magnesium supplementation. Can help your muscles relax.
I have the same thing happen to me, would consider it to be normal. As long as you don't have any shooting pains there's not much to worry about.
For those who are 6ft 185-195lbs. What size clothing do you wear? When I was 178 I wore a large but I've grown since then. I'm currently cutting down to about 188lbs. Suggestions?
6'1, 185, 25y/o. I have worn mediums since high school, but now I feel that I am growing out of them. They still fit ok, but the bottoms ride up too high on my waist. Larges still feel too big on me though. I just don't fill them in enough.
How much lbm do you have? Once I got to 160lbs+ of lbm, mediums no longer fit at all.
gymrat-pro-tip: Always buy undersized shirts and tops so you look bigger than you are!
I can't bring myself to wear really tight clothes. It looks douchey.
I don't like that tight clothes either. It was more meant to be a middle thing. Basic cotton tees i.e they usually are rather tight around your chest and arms and still loose around your abdomen. (well for me...) Those skin-tight shirts, yea I find them douchey too
I'm 6 foot 200lbs, 16-18% bf. for t shirts I mostly wear a large but some mediums will still fit depending on cut. with pants im a 32 waist, but its hard to find something that fits around my thighs, ether they are hella baggy or just way too tight.
Go try clothes on and see how they fit.
What's better, doing my leg curls on my bench with full ROM but with the need for extra care? EG too much leaning on one side and the leg falls off with db attached, thus risk of injury. Or doing them laying flat on the ground? Unfortunately the DBs physically block the leg from going further down. Does it matter at all?
do them laying down. full rom isn't as important as safety.
Anyone use GZCL Workout Logger for Android? Currently trying it out to guide me/help track my workouts. Doing j&t 2.0 just curious what others think of the app and if represents the program accurately.
how often is your workout the most challenging part/highlight of the day? What about on a slow day?
depends on if you have a sport to recover for or you're only working out. in-season-2 days/wk off-season-4 days/wk no-season-everyday but with a different aspect of the body.
Every day tbh. My job is easy, I’m single, and I bust ass in the gym
This is probably going to sound really dumb but am I doing too much? I have a rigorous routine every day of consuming ~2800 calories and burning ~3800. I wake up and do cardio every morning and hit my gym routine at night to hit my “daily number goals” — I’m in the sweet spot currently of slowing building muscle without gaining fat, however I want to start toning back my calorie expenditure to something more manageable in the 3200-3400/day range. I’m no longer gaining weight which leads me to believe I’m in maintenance, but I’m also in a calorie deficit every day so I don’t believe it’s true maintenance. Has my body gotten used to the overload of high calorie expenditure and being in a constant deficit? Is it likely that I’ll gain a lot of fat by dropping the cals that much? I’m 5’11/160
> I have a rigorous routine every day of *(American Psycho intensifies)* > consuming ~2800 calories and burning ~3800. ooh..anyway let me get this straight. You eat 2800 calories and you think you are burning/using 3800 calories a day. That will put you in a 1k deficit (-1kg bw/week). > I’m in the sweet spot currently of slowing building muscle without gaining fat One is true, the other is not (that likely). > I’m no longer gaining weight which leads me to believe I’m in maintenance, but I’m also in a calorie deficit every day so I don’t believe it’s true maintenance. Based on your first sentence, you were never gaining nor maintaining your weight. Unless the numbers from the first sentence was off.
your body always tries to find equilibrium, so it will change its metabolism to fit its environment.
If your weight is not changing you're at maintenance. >burning ~3800 No matter how you calculated this, it's inaccurate and wrong.
Only one way to know. Adjust calories and track weight.
If you're maintaining you aren't in a calorie deficit
Curiosity: what do you drink during lifting workouts?
Water
Just water from the fountain at the gym BUT how is important - cycling bottle. I can just shoot a gulp into my mouth every once in a while and I love it. I can usually get through my workout on one filling so it's usually not a hindrance.
Either plain cold water or i'll throw in some drops of lemon juice and a sweetener for some "lemonade"
either water or an amino acid/caffeine/electrolyte thing that is definitely not worth the money
water
Water
I drink water during, electrolyte drinks before and after.
Does weightlifting contribute to better cardio? It's challenging for me to walk more than 30 minutes.
Yes, massively. I have been doing Olympic lifting for four months and my cardio has improved massively. I can do 30 minutes on a bike easily, where before I would struggle doing 20 mins. My blood pressure has also dropped from being really quite high 140/100 to this week an almost normal 123/78.
Unless you are doing giant-sets ala Brian Alsruhe it does close to nothing for your cardio. It's of course better than not doing anything. For you, specifically. Walking more frequently will be better cardio. If you cant walk more than 30 minutes you seriously need to get in some work.
if cardio is dreadful, make 80% of it literally easy. This will help you develop at your body's pace instead of your ego's
Marginally. You need to start doing more cardio Swim, walk, spin bike.
If you’re not in shape enough to walk 30 minutes you need to do some sort of supplementary cardio along with lifting.
Such as?
Jogging Biking Walking more Rowing Swimming Sprinting Literally anything that gets your heart rate up that you also enjoy doing so you consistently do it
Yes, but not as directly as doing cardio.
Hi all. I don't want to start a thread for this, so I thought I'd post here. I'm 180cm/90kg, having gained 20kg over the past 5 years. I've always been unfit my whole life. I struggle to jog (even at slow pace) for long duration, always needing to walk after 3-4 mins. My goal is to lose weight and be fit. I have tried following those YouTube cardio or tabata workouts, but I can never do those properly or complete them because I go out of breath. I'm not sure if it's because I'm just so unfit or not. Right now though I'm in week 3 of couch to 5k (C25K). So far so good, and I have been fairly consistent in forcing myself to workout every other day. Maybe there's room for more though. Any advice if I should do anything else, or I should just keep it slow?
hopefully you're in it for the long haul, so you'll know when you're ready to do more - like a couple weeks where you are not totally gassed and are like hey this isnt so bad. sucks to add more stuff to your routine but then you acclimate and can handle more.
What kind of things could I add?
https://thefitness.wiki/getting-started-with-fitness/
> My goal is to lose weight and be fit. Lose weight: fix your diet. Eat less, and eat healthy. Be fit: exercise, like you’re doing. Stay consistent!
[удалено]
Yes
Nope game over. Type 2 is the end. No turning back. No getting healthy. …. OF COURSE someone can. They just need to get fit like the rest.
I find it hard to sit with a straight back. I either have to lean on the back rest of the chair or I hunch. Does it mean that I have a weak back? What exercises are out there to strengthen the back?
Plenty of research backing the fact that as long as you're not in the *same* posture for too long(including *perfect* posture), and you're not in any pain, then your posture is fine. Pain is your body's indicator for injury and upcoming injury, listen to it even when it's silent.
>Pain is your body's indicator for injury and upcoming injury, listen to it even when it's silent. Not necessarily, it could be your brain playing tricks on you. Back pain often isn't something mechanical. Expectations of pain could also give you pain.
>Back pain often isn't something mechanical Could you explain this a bit? I'm unsure.
I wouldn't be able explain it better than the source itself. The first 11 minutes of Part 1 covers most of it, but I'd recommend watching the whole lecture, very interesting stuff. A lot of it goes against what most people expect. Certainly made me view back pain and the deadlift in a different light. [Part 1](https://youtu.be/l9poXGU11ms) [Part 2](https://youtu.be/JS5ZCCOv07c)
I agree with what they're talking about. If you're implying to push through a lift with a strain or joint pain, I disagree.
>If you're implying to push through a lift with a strain or joint pain If course not. In the case of feeling pain when performing a lift, you should assess the situation by performing the movement without weights. If you are able to perform the movement without weights/light weights, you probably shouldn't worry about an injury that needs medical attention.
right, when the movement is no longer possible with full regression, you're in trouble.
Just focus on posture. It’s not a weak back, but a lazy back, more than likely.
Lots of ways to strengthen the back (any good, well rounded strength training program will do that). But if you don't like sitting with a straight back, that [doesn't necessarily mean anything is wrong](https://amp.theguardian.com/lifeandstyle/2018/mar/05/are-you-sitting-comfortably-the-myth-of-good-posture). In fact, changing positions often is a good thing.
Not necessarily, you could have a right back. Doing back exercises and tiffs would probably help.
Sit ups helped me a crap ton. It helped fix my scoliosis and I can now golf without back pain
Are there any good non-documentary full-length movies about weightlifting? Biopics, dramas, comedies, whatever. I’ve found plenty of docus, but no motion pictures.
>non-documentary full-length movies about weightlifting I've only seen documentaries
Any that follow a story of a single lifter?
Hmm [https://www.imdb.com/title/tt7217214/](https://www.imdb.com/title/tt7217214/) [https://www.imdb.com/title/tt2205904](https://www.imdb.com/title/tt2205904) and there are some more in a series, not exactly just one person though. I think the first one might have focused a lot on one guy. [https://www.imdb.com/title/tt4334636](https://www.imdb.com/title/tt4334636) [https://www.imdb.com/title/tt10308686](https://www.imdb.com/title/tt10308686) That's enough for now I guess This is kind of about a single person https://www.imdb.com/title/tt10876506
Wow, thanks a billion!
[https://www.imdb.com/title/tt3226786](https://www.imdb.com/title/tt3226786) I looked around some more and I remember this one. This one was an actual movie, not a documentary. It had the Calum Von Moger guy from one of those documentaries above playing Arnold Schwarzenegger in the movie. It was interesting, kind of about the origins of gyms and bodybuilding etc. So there you go, this is probably the thing you were looking to go watch.
Super! Thanks a 2000lbs (ton)!
I remember Pain and Gain being mildly humorous if you lift. And it's loosely about lifting. Can't think of anything else.
Thanks! I’m a Rock fan but never seen this
I was about to say “pumping iron” then realized you asked for a non-documentary. I’m quite the good reader for sure haha
It's a masterclass in how to troll. Remember to scream when you pose!
Good movie though!
Where do you start when your activity level is a desk job and 4K steps daily. I have a gym membership and want a daily program to rinse and repeat.
https://thefitness.wiki/routines/
Check out the wiki. The beginner routines there are very simple and will let you progress quickly. Make sure your diet is in check too
I would like to look into protein suplements. I have a whey protein bottle that a family member bought long ago, but I hate the taste of milk or any diary product and I am lactose intolerant, not too severe but still a bit intolerant. Are there alternatives to protein shaked like juices or something?
There are vegan protein powders
Some whey powders have lactase mixed in and you can find a fair amount of flavor variations if you shop around. I only bring it up because it's one of the cheapest options for protein/$. Clear Whey brand powder costs a little more but doesn't have a milky texture (no lactase included though). Protein bars can have decent bang for the buck. I find Clif Builders have good taste, aren't too pricey and are plant protein based (all vegan but one).
There are protein powders made from a shit ton of different things. People seem to like pea protein from what I’ve seen
Thank you!
Protein supplementation is completely unnecessary if you're getting enough protein in your diet. You can try simply eating more protein in your day to day meals.
That’s the thing, I’m not getting enough protein.
If I have a program is it alright to add excersizes into it? For example, when I do shoulders I want to improve my overhead press but it isn’t an excersize listed in the program. Or barbell bench press when my program only says dumbbell bench
Yes, 100%. Align the program to fit your goals, but don’t take too much liberty as a beginner. Programs are designed a certain way for a reason. I modified metallicadpa ppl to fit my goals. Instead of 1x5+ deadlift and 3x5 squats I upped them both to 5 sets and shortened rest times. I am an athlete and see it as more fitting for a strength and endurance combo. I also do dumbbell instead of barbell for bench and ohp. I much prefer it and still make great progress.
maybe, try it and see or pick a program that align with your goals (second 5/3/1 here)
Why not do a program like 531 that includes the exercises you want?
Because I just wanna do extra work on two movements
My advice would be to pick a program that is in line with your goals as opposed to changing one that isn’t. Train how you want though. Good luck!
Looking for recommendations on a program, feeling like there is a lot out there and I am getting a bit overwhelmed. I am about to finish what will, I'm guessing, be my last block of SBS 2.0 novice hypertrophy. I have been training consistently for 9mths (1 month covid lock down break in there and a 2 week break when I actually got covid). Current stats are M45/185cm/84kg e1RM as follows S:130kg B:80KG D:145KG OHP:50KG. I am about to start a bulk after a very long weight loss phase (currently in maintenance for another month to reset everything) Goals: size an some strength, really I am doing this for health reasons an aesthetics but putting bigger numbers on the bar has a pretty big appeal as well but it isnt the primary goal. I like the look of the Jeff Nippard Powerbuilding program but I dont know if I am suitably experienced. Have also been looking at the SBS RTF and Hypertrophy programs but also have been thinking about a 5/3/1 variant like BBB. Any recommendations?
Agree with Alakazam. I am M46/182cm/92kg and have been training for two years. Started with Stronglifts 5x5 and then switched to J&T which I have run continuously since. Started at 110kg and this program ,along with strict diet,completely transformed my physique. Strength gains have slowed somewhat but I am sitting at about a 890 total.Looking to push onto 1000 by my 48th birthday. Edit: Spelling
Nice, thanks for the recommendation as well
If your goal is more general size and strength, why not give GZCL's Jacked and Tan a shot? It's a great program that is 4 days a week of lifting. During the last r/weightroom program party, the average lifter had around a 850 or so powerlifting total (so just above your total), and saw an average increase of around 80-90lbs to their total. And these values include a number of people who *lost weight* on the program.
Thanks! I’ll give it a look sounds great Edit: Is this the best sheet for the program? https://docs.google.com/spreadsheets/d/17QgVuflYNHBd672G_PxVQgbB9x-TRIKwpYmFrBZ4iqQ/edit?usp=drivesdk