Upperback yes.I tried the barbell shoulder press today.
Should I be able to "feel" my back muscles while I'm doing it? I wasn't sure if that's normal or maybe my form was bad, or too much weight (however it was just the bar with no plates).
Upperback yes.I tried the barbell shoulder press today.
Should I be able to "feel" my back muscles while I'm doing it? I wasn't sure if that's normal or maybe my form was bad, or too much weight (however it was just the bar with no plates).
Hi new guy here! I was thinking about starting working out to improve my body and also to have more self-confidence. I read the OP and I'm kinda indecided on what would be the best routine to start with. I've never worked out or even played sports so my physique is kinda weak. Also I was wondering if I should start training at home or go directly to the gym. I am kinda afraid of going to the gym because I really don't have any self-confidence and I always have the fear of being judged, even if I know that nobody is actually going to bully me :P
Will gladly appreciate any help!
Age: 18
Height: 189 cm
Weight: 67 kg
Goal: Don't really have one, just to improve my body in general.
I'm really struggling to get the recommended amount of protein. Did a bit of research, and it seems I should be eating between .5 and .8 grams of protein per pound body weight. I'm 200 pounds so that's at least 100 grams of protein per day. The only way I've been able to do this is 1 cup cottage cheese for breakfast (25 grams), 2 of those tyson grilled ready chicken breasts (48 grams), and some sort of meat for dinner. Feel like all I'm doing is eating meat now, and that's just to hit the minimum of 100 grams. How the heck am I going to hit 160 grams without protein powder?
Also, been 3 weeks now at the gym lifting on the machines. A lot of the machines like chest press etc say I should be working out my chest muscles, but during the exercise I don't feel anything on those muscles. Feels like my arms are doing all the work. Is this normal?
Why don't you use protein powder? Most people I know that lift use it. It's one of the most cost-effective way of getting the protein you need and without any hassle.I'm really struggling to get the recommended amount of protein. Did a bit of research, and it seems I should be eating between .5 and .8 grams of protein per pound body weight. I'm 200 pounds so that's at least 100 grams of protein per day. The only way I've been able to do this is 1 cup cottage cheese for breakfast (25 grams), 2 of those tyson grilled ready chicken breasts (48 grams), and some sort of meat for dinner. Feel like all I'm doing is eating meat now, and that's just to hit the minimum of 100 grams. How the heck am I going to hit 160 grams without protein powder?
Also, been 3 weeks now at the gym lifting on the machines. A lot of the machines like chest press etc say I should be working out my chest muscles, but during the exercise I don't feel anything on those muscles. Feels like my arms are doing all the work. Is this normal?
I wouldn't say it's arbitrary. There's plenty of research showing that a high protein intake is beneficial to muscle growth.Protein numbers are arbitrary anyway. Every fitness person I've read or watched has a different target number. Common answers are 0.8 grams per pound of body weight, 0.8 grams per pound of lean body mass and 1 gram per pound of body weight. My opinion is to just eat normal food and see where things land because your body isn't a calculator. Also my opinion, but supplements should supplement a healthy diet plan and not be an integral part of said diet. If you can add milk to a powder, surely you can just drink the milk and save fifty - sixty bucks a tub...but its your moolah, spend it on what you want.
I wouldn't say it's arbitrary. There's plenty of research showing that a high protein intake is beneficial to muscle growth.
Personally I want to eat normal food and simply add on a protein shake to get that extra protein I need for optimal growth rather than focus on eating meat and eggs and beans and whatnot. I'd hate to leave gains on the table just because I don't want to spend that little extra on protein powder. I calculated a few normal days of eating for me and I wasn't even close to hitting the target.
I wouldn't say it's arbitrary. There's plenty of research showing that a high protein intake is beneficial to muscle growth.
Personally I want to eat normal food and simply add on a protein shake to get that extra protein I need for optimal growth rather than focus on eating meat and eggs and beans and whatnot. I'd hate to leave gains on the table just because I don't want to spend that little extra on protein powder. I calculated a few normal days of eating for me and I wasn't even close to hitting the target.
Basically, the more protein you can get, the better. But don't worry about it too much. Consistency is king, just keep working out.
My kidneys disagree. If i eat anything over 200-250 i start pissing foam and have pain.Basically, the more protein you can get, the better. But don't worry about it too much. Consistency is king, just keep working out.
Why don't you use protein powder? Most people I know that lift use it. It's one of the most cost-effective way of getting the protein you need and without any hassle.
I'll be posting around here often from now.
I'm retaking a year of medical school and working through some mental health issues while trying to better myself. Over summer, gym has been the only thing keeping me sane and I've noticed some gains. Though a poor diet lately hasn't made it all ideal.
I want to spend the year to really push myself and develop, personally.
From the start of next week I plan to start eating clean to maximise on it all and achevie my final form.
Breakfast - Oats + mixed berry smoothie
Lunch - Tuna in sandwhich thins + fruit
Preworkout - Chicken pasta
Post workout - Protein (Salmon, chicken, Turkey burgers or steak), carbs (sweet potatoes or brown rice) and veg.
I'll allow myself a peanut butter + nutella bagel as a snack and one take away per week and a nandos meal every other week.
I also plan on adding MACA powder and chia seeds to my morning smoothie and cinammon to my oats as I've looked into beneficial affects of them all.
I don't plan on counting macros and stuff. If I do, it'll be at the start of 2019. At the moment its about self discipline and allowing myself to adapt to a stricter diet.
Just a quick question. For almost a month I've been training almost every day. My routine being Chest + Biceps, Back, Shoulders + Triceps and legs. Is it sustainable to train almost every day? I would like to try as it helps me kill time and provides an escape. I plan on introducing a day for general cardio and core exercises as I settle in with university.
Latest Study Shows that a 3.3 g/kg High-Protein Diet is Safe -- And Yes, This Means it Doesn't Hurt Your Kidney or Liver
....
It is very common for athletes to eat more than 2.0 g/kg of protein in attempts to maximize performance and/or body composition. Two previous studies by Dr. Jose Antonio have suggested that eating a high-protein diet (>3.0 g/kg) has no harmful side-effects over the 8-week intervention periods (Antonio. 2015 & 2016a). However, we still lack long-term data on high-protein diet safety. Or I should say, we did lack this data until Dr. Antonio published his fourth study this week in the Journal of Nutrition and Metabolism (Antonio. 2016b).
Just stopping in to say I've been lifting for over 4 months now and I'm proud of that fact. Probably the longest I've stuck with something that really pushes me every single week. I'm down almost 30 pounds.
Here's a question... testosterone, I was tested and was low-normal. Is that a problem? I'm getting mixed answers from everyone.
My doctor downplayed it, and obviously in the end I'll defer to her, but I'm reading that doctors tend to just look at the number and not the symptoms (I have all of them).
What worries me is it actually got lower after all of this heavy lifting and weight loss.
32 actually. I've not been feeling "correct" since I was about 26, and looking up the symptoms of low testosterone caused some concern.Your cutting, so it will drop. Mine was and probably still is low. I've lost a bit of weight but have gone back to more maintenance and added carbs back in and feel much better. I'm guessing your 40ish since that's when we start asking that question...
32 actually. I've not been feeling "correct" since I was about 26, and looking up the symptoms of low testosterone caused some concern.
I know that TRT is a big business and it seems very predatory, but I'm just looking to get back to a normal range to see if it does anything at all.
I have about 20 more pounds I want to lose, but eating at maintenance for a little bit is a solid idea.You didn't indicate how much you want to lose, but if your down 30, I'm guessing there's still another chunk to lose. Here's my two cents. You've lost a significant amount in a decent amount of time. I would eat at maintenance for like a month or two. As I understand things, cutting puts your body in stress to lose weight which takes its toll on your hormones. Also, weight lifting in general takes its toll on top of reducing calories. So if your eating maintenance for your new size over a period of time, your allowing your body the chance to catch up and do the repairs it needs without constantly battering it between low calories and high demand. That should bring your hormone levels back up some. Maybe try that and see how things go before looking to more expensive solutions.
Didn't know that about sumo. Might help with my lack of ass problems. lol
:P
Glute bridges have never done shit for me. I can't do anything on ice either... last 3/5 times I've been on the ice I've ended up in hospital. lol
I do split squats, but for me it seems to be massively quad dominant.
I used to have a problem with butt activation because the back of my thighs used to activate earlier than glutes. I actually solved it just by adding simple hip abduction machine workout before squats and deadlifts. Pretty easy and straightforward way to wake them up a bit before bigger movements. Just something to also try, if the form isn't the problem.You gotta make sure you feel it in the butt and not your lower back. When doing a bridge you won't be arched, you will only be bringing your hips in-line with your body.
Oh man that's too bad, skating is lots of fun!
For the split squat, if you lean forward it makes it into a pseudo hip hinge so it should use more glute. But if glute bridges don't make you feel anything in the butt, then maybe your mind-muscle connection isn't there. Try just standing and squeezing your butt. If you feel lower back then it is compensating and that's no bueno.
Having a butt pump is the weirdest feeling lmao
What do you guys and gals think about bodyweight fitness, specifically the recommended routine from reddit?
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine