I've lost 13ibs in about a month; down to 180, from 193. It's been extremely difficult.
I've lost 13ibs in about a month; down to 180, from 193. It's been extremely difficult.
Congrats on the progress.
But if you're struggling then Try aiming for a lb a week, you shouldn't feel like you're starving yourself.
About to hit the gym for leg day. If I'm successful, I won't be able to sit without pain for most of the week 💪🏻😂
Just finished doing legs. had to go poop mid set during squats.
Brian Shaw who eats 12k calories every day couldn't put down 25k but this cut dude pulls it off.
Why do I always feel like bulking in the summer and cutting during the winter. My natural inclinations are all out of whack.
I'm on keto so I can't even eat ice cream that doesn't taste like shit. I just really am motivated to build muscle during the summer and then want to trim the fat during winter. Doesn't make sense but you gotta do what makes you happy and keeps you motivated even if it doesnt make you happy when you hit the pool. Although as I'm an actual Dad apparently I am rocking the body everyone wants.Ice cream.
In other news I've been feeling run down today so I said screw it, I'm going to eat. I went to the gym and then had a big Moe's steak bowl and about 600 calories of dark chocolate. Think I'll have some pasta with dinner.
Messed up my a/c joint recently so I'm going to have to take a break. I was thinking about just eliminating bench and dips and maybe a few other things and pushing through with stuff that doesn't actively aggravate it, but the wife is pushing me to just take some time off and let it heal. I know she's right but man is it frustrating! Worst part is that the injury happened (or at least I recognized it) gradually so I don't even know how I hurt it. Looks like I'll have to get pretty chummy with the treadmill so my inner chubster doesn't take over. One of the best things about lifting regularly was that it mostly let me eat what I wanted..
Have you been to a doctor? If so you should ideally have been referred to a physio (if you are NHS you need to push them). If not go for chat to a physio they will give you some advice on how to work around that and give you some exercises specifically for it.
Usually a few causes. You play full contact sports, have bad OHP form or push past form break, and a big one that people miss is releasing weights at the end of a set, especially if pressing with a dumbbell as people will just drop them at the side and arms travelling down places a lot of tension on the AC. First one is part of the game but you can fix the others and great resources on it.
I started going to the gym about four weeks ago.
Feels great not to be out of breath anymore when walking moderate to long distances.
sumo deadlift so dumb. im going back to conventional. lol
Never going back to conventional. My hips just don't hinge that way.sumo deadlift so dumb. im going back to conventional. lol
doing some shoulder workout today. but really, anything upper body. trying out new things as well.
Of courseI'm starting my first Cut today.
Do you count liquid calories as well?
A three-month contract for what?Signed up for a 3 month contract "hoping I'm moving in 5 months so I'll be taking too". I havent been in shape for a long time but I'm making alot of changes in my life. Thursday I meet with a trainer to give me a workout schedule, gonna shoot for 4 times a week.
3 month gym membership at my 24 hour gym
What happens if you break the contract
I'm paid in advance, I shouldn't have said contract that really wasnt the right word so forgive me on that. 3 months I can come and go as I please I cannot steal from them and I can't bring people in with me unless I get a guest pass or wreck the place if I decide to come in at 430 and no ones there. There are cameras in the place along with a card I scan in to unlock the doors. If I do anything stupid I'll be fined for it basically
It helps to start simple and prioritise. For me, I prioritise calories, then protein. I eat at slightly above maintenance (I actually aim for maintenance knowing I always slightly lowball my intake vs my TDEE). I aim to eat 1.4g of protein for every kg I weigh as a second priority. After that, I try to keep my carbs down and the fat figure just kind of falls out of that.When keeping track of macros, do you keep track of total fat or saturated fats? Can you go over a certain fat?
This seems impossible
Was able to PR incline dumbbell press yesterday! 80lbs for 6 solid reps. Gotta keep pushing chest so stubborn to grow.
Thanks for the advice that was really helpful. Eating at a deficit for the first time today was a trial that's for sure.. but I want that six pack lomIt helps to start simple and prioritise. For me, I prioritise calories, then protein. I eat at slightly above maintenance (I actually aim for maintenance knowing I always slightly lowball my intake vs my TDEE). I aim to eat 1.4g of protein for every kg I weigh as a second priority. After that, I try to keep my carbs down and the fat figure just kind of falls out of that.
About saturated fat, if you're eating relatively healthy (ie watching your caloric intake), you're going to be avoiding food high in saturated fat anyway.
Do you know the trick of leading with your thumbs on the dumbbell press?
If you do ignore the rest: when pushing try lead with your thump as the highest point and at the apex try have both of you thumbs touch. Even without weights you should get a really strong chest contraction from that, for more than any other.
I'm looking to get back into some strength training after a bit of a hiatus.
I have a history of going through StrongLifts / Starting Strength and eventually running through 5/3/1-style programs. I had surgery on a herniated disk about 12 years ago, and while I made a full recovery and was comfortably squatting, deadlifting, etc, at some point I aggravated the injury and scar tissue a bit (luckily did not re-herniate) and have since not really been able to work barbell squats or deadlifts into my training.
I kept training for a while with less straining but also less effective lower body exercises (pretty much impossible to match squats and deadlifts), but life caught up with me (work, new house, and a newborn) and it's been 6-8 months since I've done anything with any kind of consistency.
Now I'm considering giving the routine over at /r/bodyweightfitness a try. It's much easier for me to work out from home vs. joining a gym at the moment, and I've always wanted to give calisthenics a try after years of barbell training. I'm also much less concerned about getting big and building muscle as I previously was, so I'm fine with the trade-off of bodyweight stuff vs. barbell.
I'm going to buy a wall-mounted pull-up bar for our garage, some rings, and dip bars (something like this). I've looked at options from Rogue Fitness, Titan, etc, and they all look generally good, so I'm wondering if anyone has any specific equipment recommendations?
I've had the toughest time with dip bars, and finding a set that's high enough that I can get full depth with straight legs and without touching the ground (I think the Titan set I linked to is a bit too short for that) for an easier time while wearing a weight belt. Also, in the past I've preferred this style of pull-up grip (not sure what it's called -- it's not neutral/hammer grip, because it's angled out, but it's similar). But I haven't seen that configuration on any of the pull-up bars I've seen while shopping. It's not a dealbreaker, but it'd be a nice option to have if possible.
I'm also looking for some guidance on how far from the wall I should be aiming for the pull-up bar to extend in order to maximize the ring-based exercises I can comfortably do. It seems like most places offer several options for depth.
I never had the time to check links. The op was a copy past so stuff is outdatedWhat's the most reliable macro calculator? The links in the OP aren't working and I have been getting vastly different answers from different calculators lol
What's the most reliable macro calculator? The links in the OP aren't working and I have been getting vastly different answers from different calculators lol
with a pull-up just focus on the overhand grip as its the best for development
Rings in my opinion are the best and most fun exercise equipment around and have huge variety of use. Everyone that does upper body training should get a pair, a standard hold activates the chest like crazy it's by far the best mind muscle exercise you can do for it. All exercises on them are much harder and quickly realise why gymnasts have huge chests and shoulders. I always do weighted dips on rings and also modify the rings to do trap pull downs without the need for an expensive machine. Weighted inverted rows and lever progression for lats I massively prefer to machines or free weight alternatives.
Also don't ignore using weights, things like pull-ups, handstands, planche, leaver all require a lot of strength, lighter weights can help you get to that point much quicker. Also they are limited once you get to a certain point and the flashy stuff is often more balance than strength related and the best exercises are the ones that you did in week one so to continue to improve you need to start using weights to get you there. Also all the callisthenics guys you see that are ripped use weights.
For resources Calisthenicmovement and FitnessFAQs on YouTube are by far the best on there, they are both physiotherapists. They are good resources for anyone into working out.
I'm also looking for some guidance on how far from the wall I should be aiming for the pull-up bar to extend in order to maximize the ring-based exercises I can comfortably do. It seems like most places offer several options for depth.
Interesting, do you have any further reading I could dive into regarding this? /r/bodyweightfitness notes that grip style largely doesn't matter and just recommends picking the most comfortable one and staying consistent.
*nods* I'm looking forward to giving them a try, they seem so versatile! And you can even travel with them pretty easily for workouts in hotels, etc.
I'm less interested in the "skill" BW exercises so I'll probably not choose the paths that work on things like handstands, etc. /r/bwf's "Recommended Routine" has a purely optional track for skill-based work. Also I do know BW stuff ultimately isn't as effective as weight training. But I'm not chasing 300/400/500 bench/squat/deadlift anymore and am perfectly content with just enough strength building for maintenance mode and general fitness. I do all sorts of other activities too (basketball, rock climbing, DDR, Peloton) to stay in shape. At some point I'll probably transition back to doing more barbell stuff. I'd like to see a physical therapist and eventually try to get back to squats/deadlifts in a safe, controlled way.
Thanks for the links, I'll check them out!
Do you happen to have any thoughts on this question specifically?