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Comments(9103):
#8840
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airguitar (01/27/2013) [-] Anyone who has some experience, please tell me what you think.
I am on a mission to get abs, and it has been somewhat successful. They definitely show up to some degree, but I want them to be easily view-able. I have lost 30+ pounds to get to this point and have a very strict diet, but I fear I am not going to see any further results. I realize that it's going to be a lot tougher for me to achieve this goal since I used to have a lot more fat on me. I am 5' 10" and weigh 143 pounds with a pretty decent amount of muscle, I used to weigh up around 170-175 pounds with slightly less muscle.
My question is this, do you think I need to try a bulking up/cutting cycle? I have been very hesitant to try one, since I am someone who functions much better on a strict absolutely-zero-tolerance diet/workout scheme. I have been able to put on a fair amount of muscle while still losing a large amount of fat the past few months. If I were to bulk-up then I would eat the same healthy foods, just more of them. This is because I refuse to break the rules I have already created for myself (I don't eat red meat or pork as a life style choice, don't eat cheese, only drink skim milk and water, don't eat anything fried, have not eaten a single "sweet" in months, only eat wheat bread, etc.). Still, I don't like the idea of eating more of this mostly-healthy food while trying to build muscle (including abdominal) and then later cutting back..
What are your opinions/experiences? I am very happy with my diet but know that it might not be the best choice for what I want to achieve.
I am on a mission to get abs, and it has been somewhat successful. They definitely show up to some degree, but I want them to be easily view-able. I have lost 30+ pounds to get to this point and have a very strict diet, but I fear I am not going to see any further results. I realize that it's going to be a lot tougher for me to achieve this goal since I used to have a lot more fat on me. I am 5' 10" and weigh 143 pounds with a pretty decent amount of muscle, I used to weigh up around 170-175 pounds with slightly less muscle.
My question is this, do you think I need to try a bulking up/cutting cycle? I have been very hesitant to try one, since I am someone who functions much better on a strict absolutely-zero-tolerance diet/workout scheme. I have been able to put on a fair amount of muscle while still losing a large amount of fat the past few months. If I were to bulk-up then I would eat the same healthy foods, just more of them. This is because I refuse to break the rules I have already created for myself (I don't eat red meat or pork as a life style choice, don't eat cheese, only drink skim milk and water, don't eat anything fried, have not eaten a single "sweet" in months, only eat wheat bread, etc.). Still, I don't like the idea of eating more of this mostly-healthy food while trying to build muscle (including abdominal) and then later cutting back..
What are your opinions/experiences? I am very happy with my diet but know that it might not be the best choice for what I want to achieve.
#8856 to #8851
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airguitar (01/28/2013) [-] A rule for intensive lifting is 1.7x (body weight in kg) = grams of protein daily. I weigh 65kg (~145 pounds) so I should get 1.7x65= 110g of protein daily. This is a generous amount and should only apply to the 3 - 4 days of the week I do real lifting. I would not deem it necessary to get that amount on days I work my abs or do intensive cardio, only around 85 grams would be needed those days (1.3x my body weight). Here's what I eat daily (typically the same every day with some variation) and see where I stand:
- Serving of Kashi whole wheat cereal = 6g of protein with half cup of milk ~ 4g protein (10g total)
- Every day I eat one serving or more (1/4 cup) of almonds = 6g protein and half a serving of pumpkin seeds = 4g protein (20g total)
- Every day I drink at least 2 cups of skim milk ~ 18g protein (38g total)
- For lunch I usually have a turkey sandwich. The turkey ~ 11g protein, the whole wheat bread it is on = 7g protein (56g total)
- After a work out I eat a serving of Chobani vanilla Greek yogurt = 22g protein (78g total)
- For dinner I usually have grilled chicken breast, my school website reports they contain = 18g protein (96g total)
- Banana = 2g protein (98g total)
- A salad containing things such as green peppers, carrots, corn, green peas, kidney/ black beans, and beats ~ 7g protein (105g total)
- I would say you could easily give me another 5-10grams for other small parts not included like additional veggies, fruits, hummus, more chicken or fish, etc.
The point is I believe I get enough. If I do bulk up I would eat more of the grilled chicken, have 1.5 servings of almonds, likely eat more yogurt, switch to Kashi's cereal with more protein and fiber, eat more beans with my salad but wouldn't change much.
- Serving of Kashi whole wheat cereal = 6g of protein with half cup of milk ~ 4g protein (10g total)
- Every day I eat one serving or more (1/4 cup) of almonds = 6g protein and half a serving of pumpkin seeds = 4g protein (20g total)
- Every day I drink at least 2 cups of skim milk ~ 18g protein (38g total)
- For lunch I usually have a turkey sandwich. The turkey ~ 11g protein, the whole wheat bread it is on = 7g protein (56g total)
- After a work out I eat a serving of Chobani vanilla Greek yogurt = 22g protein (78g total)
- For dinner I usually have grilled chicken breast, my school website reports they contain = 18g protein (96g total)
- Banana = 2g protein (98g total)
- A salad containing things such as green peppers, carrots, corn, green peas, kidney/ black beans, and beats ~ 7g protein (105g total)
- I would say you could easily give me another 5-10grams for other small parts not included like additional veggies, fruits, hummus, more chicken or fish, etc.
The point is I believe I get enough. If I do bulk up I would eat more of the grilled chicken, have 1.5 servings of almonds, likely eat more yogurt, switch to Kashi's cereal with more protein and fiber, eat more beans with my salad but wouldn't change much.
#8857 to #8856
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airguitar (01/28/2013) [-] I do want to thank you for the comment though, it really helped me realize that many days I am probably on the verge of not getting enough protein. Bear in mind I go to University and cannot get fresh eggs or fish often or really cook in my dorm. I will make a point to eat more beans and maybe get plain Greek yogurt from now on since I could eat more of that without feeling bad about the sugar.
#8831
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dubslao (01/26/2013) [-] so, i have been doing boxing and MMA for 5 and 4 years.
i have not done any fighting in a while, not even hitting my punching bag.
like in a couple months.
so, i put on a little weight, since i have a horrible diet and eating habits, but burn it off fighting
so, i lost the solid six-pack i had (not meaning to brag) and would like to get it back.
i start gym in about a week and we have to change in and out for it, and would not like to show off the fat i put on
tl;dr how to get abs fast.
i have not done any fighting in a while, not even hitting my punching bag.
like in a couple months.
so, i put on a little weight, since i have a horrible diet and eating habits, but burn it off fighting
so, i lost the solid six-pack i had (not meaning to brag) and would like to get it back.
i start gym in about a week and we have to change in and out for it, and would not like to show off the fat i put on
tl;dr how to get abs fast.
#8821
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legitimatelyanon (01/26/2013) [-] Well, I doubt this is the right board, but has anyone ever dealt with episodes of dizziness/disorientation? It usually happens when I'm active, and it feels kind of like my brain's shutting off for a second.
#8825 to #8824
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legitimatelyanon (01/26/2013) [-] Hm. Not sure why that would be failing after 17 years with no issues. I've heard from a lot of people that it's possibly related to blood pressure, and that issue does run in my family. Plus, I've recently started visiting a gym and work myself pretty hard, and this issue has only shown up recently as well.
#8826 to #8825
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lolpandas (01/26/2013) [-] It's not really an issue is what i'm trying to get at. Intense activity, and in my case very heavy weights drain the CNS. There isn't damage, it's just overload that your cns has and manifests itself as fatigue, vertigo, etc. And sometimes you just get it for no real reason, just a medical anomaly.
#8828 to #8827
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lolpandas (01/26/2013) [-] To be blunt and honest, I don't know. Vertigo/dizziness is such a broad and subjective term that it really can be anything, I just took a shot in the dark with the CNS because you said it happened when you're active. If it really takes a toll on you're everyday tasks, it's probably best you see a doctor. Until then, you could look more in to CNS related vertigo/dizziness, possible inner ear issues, and other causes of dizziness and see which one relates to you. I hear a lot of people going to chiropractors for this issues as well, that could also be something you might want to look in to.
#8818
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N. Korean citizen (01/25/2013) [-]
Hello,
2 weeks ago I started working out quite intensely. Is it possible for me to aldready see some results? To me it looks like my upper body has gotten bigger but I might imagine things. Is it possible to see some (small) results after working out for 2 weeks?
And oh, I was pretty fit (have been playing football for many years) to start with but a bit skinny.
2 weeks ago I started working out quite intensely. Is it possible for me to aldready see some results? To me it looks like my upper body has gotten bigger but I might imagine things. Is it possible to see some (small) results after working out for 2 weeks?
And oh, I was pretty fit (have been playing football for many years) to start with but a bit skinny.
#8812
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teoberry (01/25/2013) [-] Any tips/plans for increasing my vertical, even if it's just by a bit. It's garbage right now (~a foot), and I want it to get a bit better for basketball. Homeworkouts only, I'm already on a running plan, but anything more?
#8816 to #8812
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thekirbs (01/25/2013) [-] some simple exercises for increased explosive power are box jumps, depth jumps (same as a box jump you just start on another box) a jumping and alternating split squat, sprints, forward bounds, and a triple leap(just leap foward twice and then on the third try to leap as far as you can without busting your ass)
make sure you stretch your legs a bunch, flexibility does wonders for power generation.
i know you said a home workout only but if you can find some sort of weight (even fill some cooler jugs up with water or sand)
doing squats and sumo deadlifts with those will help you see tremendous gains.
for footwork do things like full court suicides, ladder drills (personally i like the Ali shuffle) and jump rope, just make sure you move around a lot and do things like double unders.
make sure you stretch your legs a bunch, flexibility does wonders for power generation.
i know you said a home workout only but if you can find some sort of weight (even fill some cooler jugs up with water or sand)
doing squats and sumo deadlifts with those will help you see tremendous gains.
for footwork do things like full court suicides, ladder drills (personally i like the Ali shuffle) and jump rope, just make sure you move around a lot and do things like double unders.
#8811
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senetorsnow (01/25/2013) [-] i need a work out plan based on this post
funnyjunk.com/channel/atheism/Check/hYLmGuL/
funnyjunk.com/channel/atheism/Check/hYLmGuL/
#8808
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mexicanfood (01/25/2013) [-] Because I can't get this stickied here, I'm reposting this as a link for all beginners and aspiring fitizens. Do not fucking thumb it up or down, just read it.
funnyjunk.com/fitness/8671#8671
funnyjunk.com/fitness/8671#8671
#8805
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N. Korean citizen (01/25/2013) [-]
How often should i increase my weight. In bench i used to be able to do 185x10 for about 2 sets then have to go down. Ive been trying to stay at that weight for all 5 sets, and now I can. how much should i increase the weight, and if i do, should i stay at that weight until i can do 5 x 10 with that?
#8798
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grogabusk (01/24/2013) [-] Alright, so I'm getting pretty desperate to start building up my core and even more desperate for building up my upper body, but I lack any type of equipment and probably will not be able to get anything to help. Anyone have any recommendations for how I could go about this?
#8796
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mcbee ONLINE (01/24/2013) [-] Skinnyfag trying to gain muscle weight
< this is my weight since i started 8 months ago, i've been sick recently so that explains the drop at the end
any tips on how to get back on track and hopefully break 150 pounds?
< this is my weight since i started 8 months ago, i've been sick recently so that explains the drop at the end
any tips on how to get back on track and hopefully break 150 pounds?
#8795
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sheepysquirrel (01/24/2013) [-] I've asked this before but it's getting worse so I'm going to ask again.
Anyone have experience with helping people with arthritis and/or nerve damage get walking right again? Currently I need a cane to go virtually anywhere and have to limp around my own house. I'm getting sick of it but literally can not jog because my legs are always so tired that I feel I just ran around the block.
So are there any exercises I could do to strengthen them or at least get better circulation to them?
Anyone have experience with helping people with arthritis and/or nerve damage get walking right again? Currently I need a cane to go virtually anywhere and have to limp around my own house. I'm getting sick of it but literally can not jog because my legs are always so tired that I feel I just ran around the block.
So are there any exercises I could do to strengthen them or at least get better circulation to them?
#8842 to #8795
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airguitar (01/27/2013) [-] I seriously do not know anything about this, although some sort of training in water/pools comes to mind when I thought about it?
Instead, I commented just to say that doctors really have no clue what they are talking about a lot of the time. Your condition sounds serious, but I think you should keep trying to get more opinions. I am sure there is one doctor/physical therapist who will at least be able to help you regain some movement.
I say this because I had (multiple) strokes when I was 12 years old and all of the doctors that dealt with me were morons. Instead of recommending to see a specialist, my regular doctors claimed it was a virus. I don't know what your answer is, maybe the pool thing will help (assuming you haven't tried it), but keep going at it mate, the human body is powerful. For example:
www.youtube.com/watch?v=qX9FSZJu448
Instead, I commented just to say that doctors really have no clue what they are talking about a lot of the time. Your condition sounds serious, but I think you should keep trying to get more opinions. I am sure there is one doctor/physical therapist who will at least be able to help you regain some movement.
I say this because I had (multiple) strokes when I was 12 years old and all of the doctors that dealt with me were morons. Instead of recommending to see a specialist, my regular doctors claimed it was a virus. I don't know what your answer is, maybe the pool thing will help (assuming you haven't tried it), but keep going at it mate, the human body is powerful. For example:
www.youtube.com/watch?v=qX9FSZJu448
#8843 to #8842
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sheepysquirrel (01/27/2013) [-] I'm currently in water therapy but it isn't doing anything, my knees have just gotten worse. And I won't, a friend of mine who has arthritis so bad he shouldn't be able to walk is gonna help get me walking again.
(this dude can precision jump like 12-14 feet and is really good at parkour even with his doctor's telling him he should be in a wheelchair)
(this dude can precision jump like 12-14 feet and is really good at parkour even with his doctor's telling him he should be in a wheelchair)
#8782
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anonymouzx (01/24/2013) [-] ITT:
Working out music that helps you go the extra mile. www.youtube.com/watch?v=IetyQQgJOFM
Working out music that helps you go the extra mile. www.youtube.com/watch?v=IetyQQgJOFM
#8780
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N. Korean citizen (01/24/2013) [-]
Stupid question but how could i find my weight without any scales or anything handy?
I'm curious but we dont have any scales in the house
I'm curious but we dont have any scales in the house
#8778
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N. Korean citizen (01/24/2013) [-]
Fitness board i need the fastest way to gain muscle/lose weight. I weigh around the 160-169 area and im about 5'8. I don't have much experience in lifting weights i only started this year. Whats the best way to reach this goal?
#8783 to #8778
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HURLEYSURFERDUDE (01/24/2013) [-] Fuck weights. Start with running and doing pushups, situps, pullups. Core training is the best way to prepare for anything. You can move from that to weights if you so desire.
But if you are so intent on using weights and nothing but weights. go to google and look up gym's guide for beginners.
But if you are so intent on using weights and nothing but weights. go to google and look up gym's guide for beginners.
#8774
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Zaivia (01/24/2013) [-] Straight to the point:
I want abs, arms, and chest muscles. I don't have any weightlifting equipment, but I have an exercise bike. What do? I'm thinking of a daily routine of some sort?
If the info helps, I'm 5'10", 125 lbs, and pretty skinny. Most of my muscle is leg muscle.
Any suggestions?
I want abs, arms, and chest muscles. I don't have any weightlifting equipment, but I have an exercise bike. What do? I'm thinking of a daily routine of some sort?
If the info helps, I'm 5'10", 125 lbs, and pretty skinny. Most of my muscle is leg muscle.
Any suggestions?
#8773
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Kyue (01/24/2013) [-] Now bench pressing 100% of my weight after following short program I found online a while ago. Now that I've hit 100%, how much should I increase the weight and how often? I weigh in the 140-145 lbs area.
#8763
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lolpandas (01/23/2013) [-] To take out some misinformation that most everyone encounters and sometime falls victim to believing it;
ITT fitness pseudoscience, misinformation, or ideas with strong lack of or conflicting evidence. (Elaborate if you can)
• Spot reduction. You can't loose fat in one particular area by targeting the muscles in that area. Crunches for 30 minutes a day will not make you loose fat around your stomach.
• You can turn muscle in to fat. No.... just no. I'm not even going to bother with this one.
• Meal frequency. More frequent 5-6 meals will not boost your metabolism. When you eat, you automatically encounter TEF(thermic effect of food) which accounts for maybe 10% of the calories consumed, give or take. The frequency of the meals do not matter as far as TEF goes. TEF of 10 small 200calorie meals or 2 big 1000calorie meals still has 200calories of TEF. What matters is the total caloric input at the end of the day. It takes about 48-72 hours without for your body's metabolism to slow down, not 3 hours from breakfast to brunch.
Then why do bodybuilders do it? Well some believe that to maintain anabolic activity high, you must eat every 2-3 hours, which is still an ongoing argument. Even then, have you tried to eat 5k calories in 3 meals? Just doesn't happen easily. They do it out of convenience, not because it boosts your metabolism.
• You need at least 5-10 minutes of stretch before each workout to avoid injury (weightlifting, I don't know if this applies to sports). 5-10 minutes, or any time for that matter could actually put you at risk for injuries than prevent them. Mike Mentzer has been preaching this since the dark ages. Does that mean go hit your 1 rep max first step in the gym? No, but increasing intervals of weight till you hit your "workout weight" will do more to prevent injury than stretching.
ITT fitness pseudoscience, misinformation, or ideas with strong lack of or conflicting evidence. (Elaborate if you can)
• Spot reduction. You can't loose fat in one particular area by targeting the muscles in that area. Crunches for 30 minutes a day will not make you loose fat around your stomach.
• You can turn muscle in to fat. No.... just no. I'm not even going to bother with this one.
• Meal frequency. More frequent 5-6 meals will not boost your metabolism. When you eat, you automatically encounter TEF(thermic effect of food) which accounts for maybe 10% of the calories consumed, give or take. The frequency of the meals do not matter as far as TEF goes. TEF of 10 small 200calorie meals or 2 big 1000calorie meals still has 200calories of TEF. What matters is the total caloric input at the end of the day. It takes about 48-72 hours without for your body's metabolism to slow down, not 3 hours from breakfast to brunch.
Then why do bodybuilders do it? Well some believe that to maintain anabolic activity high, you must eat every 2-3 hours, which is still an ongoing argument. Even then, have you tried to eat 5k calories in 3 meals? Just doesn't happen easily. They do it out of convenience, not because it boosts your metabolism.
• You need at least 5-10 minutes of stretch before each workout to avoid injury (weightlifting, I don't know if this applies to sports). 5-10 minutes, or any time for that matter could actually put you at risk for injuries than prevent them. Mike Mentzer has been preaching this since the dark ages. Does that mean go hit your 1 rep max first step in the gym? No, but increasing intervals of weight till you hit your "workout weight" will do more to prevent injury than stretching.
#8768 to #8763
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lopaa (01/23/2013) [-] The stretching thing I agree with but I was taught on my sports course at college that doing a 10 minute warm up before doing exercise on say a bike if you were training your legs will help stop injury from occurring and will also allow your muscles to perform better with greater ranges of movement and strength. We tested using cardio to warm up and compared it to using weights to warm up (using the said method of building up to your working weight) and found that cardio was more effective.
#8769 to #8768
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lolpandas (01/23/2013) [-] I guess it always falls down to personal preference and what you are going to do.
Heavy deadlift days- warm up sets. If I take a cardio warm up approach, I notice my energy a lot more drained and my knees a bit weaker/flimsy when lifting heavy.
Chest days- I can go through longer warm-up on a bike or treadmill and not suffer during the workout because I'm not relying on my legs for stability.
Heavy deadlift days- warm up sets. If I take a cardio warm up approach, I notice my energy a lot more drained and my knees a bit weaker/flimsy when lifting heavy.
Chest days- I can go through longer warm-up on a bike or treadmill and not suffer during the workout because I'm not relying on my legs for stability.
#8770 to #8769
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lopaa (01/23/2013) [-] Well to be fair I do both a cardio warm up and build up the weights for my sets. I personally don't find I lose energy when doing the weights after the warm up, in fact the harder I push myself on the warm up I find it helps me lift better. As for chest and shoulder days I do a row or the cross trainer to help warm my arms because riding a bike isn't going to do shit for warming up your upper half. You might as well just go straight into the weights from the cold.
#8758
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N. Korean citizen (01/23/2013) [-]
Getting back into shape?
I used to be a dancer. A solid 110 pounds, super flexible and fit.Then I broke my foot. I had to take over a year off of dance.I became depressed and they put me on medicine which made me gain 15 pounds in three weeks.I got even more depressed and gained even more weight.I now weigh about 205 pounds and I am disgusted with myself.
Is there a way to get back into shape?
I don't want to go back down to 110 but about 140 or 150. Can this be achieved by August?
Any dance type workouts?
Diet Recommendations.
I used to be a dancer. A solid 110 pounds, super flexible and fit.Then I broke my foot. I had to take over a year off of dance.I became depressed and they put me on medicine which made me gain 15 pounds in three weeks.I got even more depressed and gained even more weight.I now weigh about 205 pounds and I am disgusted with myself.
Is there a way to get back into shape?
I don't want to go back down to 110 but about 140 or 150. Can this be achieved by August?
Any dance type workouts?
Diet Recommendations.
#8759 to #8758
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airguitar (01/23/2013) [-] I definitely think it can be done by August.
- Drink more water (it raises your metabolism). Men are supposed to get 3 liters of fluids per day, 2.7 or so for women. I aim to drink 6 full 18 ounce bottles a day (ends up being 3.1 liters of pure water).
- Avoid sugar (including desserts, soda, juices, and not too much fruit)
- Read all nutrition labels and try your hardest to avoid saturated fats and especially trans fats.
- Try eating more vegetables. I say this because there are basically no consequences of over eating the healthier vegetables out there. Try to find a healthy one you like and snack on that if you are hungry. For me it's carrots (not the healthiest vegetable but I love them), asparagus, spinach, and broccoli.
- You can try taking fish oil pills daily. For some people, this slightly boosts their metabolism; I just started taking two a day after meals.
- Avoid sodium, get at or below your daily recommended amount (I think it's like 2,400 mg off the top of my head).
- Try not to eat chips, fast foods (or be careful if you do), and watch out when you go to restaurants.
These are just a few things off the top of my head. I find it easier to recommend diet changes because working out is different for everyone. My recommendations for beginning are this: (1) look up shit online, there is a lot more to know like about fiber, inflammatory factors of food, and which fruits are the healthiest (blueberries). (2) Try to adapt one or two of the bullets I mentioned above, once you succeed at one, apply another. (3) JUST DO IT, DON'T MAKE EXCUSES. WEAK PEOPLE MAKE EXCUSES. I haven't eaten a single dessert, sweet, or pastry of any kind in 5 months, if I can do it so can you.
As for working out, there are a million other things I could recommend. My suggestion is to find something you like and stick to it, I don't know much about dancing (but wish I did). Swimming is a GREAT workout for example. You can PM me if you wish, these are random thoughts.
- Drink more water (it raises your metabolism). Men are supposed to get 3 liters of fluids per day, 2.7 or so for women. I aim to drink 6 full 18 ounce bottles a day (ends up being 3.1 liters of pure water).
- Avoid sugar (including desserts, soda, juices, and not too much fruit)
- Read all nutrition labels and try your hardest to avoid saturated fats and especially trans fats.
- Try eating more vegetables. I say this because there are basically no consequences of over eating the healthier vegetables out there. Try to find a healthy one you like and snack on that if you are hungry. For me it's carrots (not the healthiest vegetable but I love them), asparagus, spinach, and broccoli.
- You can try taking fish oil pills daily. For some people, this slightly boosts their metabolism; I just started taking two a day after meals.
- Avoid sodium, get at or below your daily recommended amount (I think it's like 2,400 mg off the top of my head).
- Try not to eat chips, fast foods (or be careful if you do), and watch out when you go to restaurants.
These are just a few things off the top of my head. I find it easier to recommend diet changes because working out is different for everyone. My recommendations for beginning are this: (1) look up shit online, there is a lot more to know like about fiber, inflammatory factors of food, and which fruits are the healthiest (blueberries). (2) Try to adapt one or two of the bullets I mentioned above, once you succeed at one, apply another. (3) JUST DO IT, DON'T MAKE EXCUSES. WEAK PEOPLE MAKE EXCUSES. I haven't eaten a single dessert, sweet, or pastry of any kind in 5 months, if I can do it so can you.
As for working out, there are a million other things I could recommend. My suggestion is to find something you like and stick to it, I don't know much about dancing (but wish I did). Swimming is a GREAT workout for example. You can PM me if you wish, these are random thoughts.
