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Latest users (5): insertclevernames, itszyzzbrah, lolofoeshow, theseanse, thisismyhandle, anonymous(19).
What do you think? Give us your opinion. Anonymous comments allowed.
#25826 - walhor (02/10/2015) [-]
Im gonna start on using protein powder next week but alot of freinds have warned me that its bad.

What do you think?
#25865 to #25826 - itszyzzbrah ONLINE (02/11/2015) [-]
Protein is good for ya brah.

Just dont overdose, you will turn the rest into fat if you dont use it all. Good luck, m8.
User avatar #25882 to #25865 - beatmasterz (02/11/2015) [-]
That's a myth.
#25861 to #25826 - redpower ONLINE (02/11/2015) [-]
i always have a spoonful of protein powder mixed with milk that i drink withen 20 min after a work out, works for me m8
User avatar #25842 to #25826 - alicorn (02/11/2015) [-]
"but alot of friends have warned me that its bad."
What am i reading

it's perfectly fine m8, your friends should educate themselves
#25841 to #25826 - studbeefpile ONLINE (02/11/2015) [-]
Anyone that says anything like that is more than stupid. They're not just ignorant, they're retarded to the point that they would pass judgement on something they don't even understand, just because it's related to bodybuilding, and bodybuilding is related to drugs.   
   
They need a wake up call so that they have the realization seen in this gif.
Anyone that says anything like that is more than stupid. They're not just ignorant, they're retarded to the point that they would pass judgement on something they don't even understand, just because it's related to bodybuilding, and bodybuilding is related to drugs.

They need a wake up call so that they have the realization seen in this gif.
#25834 to #25826 - KungFuZerO (02/11/2015) [-]
Your friends are dumb
User avatar #25832 to #25826 - nwbballplayer (02/10/2015) [-]
Don't be worried. Protein powder is safe.
User avatar #25831 to #25826 - Draigor (02/10/2015) [-]
Don't listen to them. They just don't want you to get swole
User avatar #25830 to #25826 - marinepenguin (02/10/2015) [-]
Those friends are dumb.
#25835 to #25830 - KungFuZerO (02/11/2015) [-]
Aw shit, I posted my comment and then read yours right after haha
User avatar #25836 to #25835 - marinepenguin (02/11/2015) [-]
It's all good baby
User avatar #25828 to #25826 - thisismyhandle ONLINE (02/10/2015) [-]
Protein powder is fine. If you're worried you can get really pure stuff like this: www.amazon.com/Jarrow-Formulas-Protein-Natural-Pou

That's just whey powder and soy lecithin, nothing else. It's not really a huge deal though. The only thing I'd say is be ready in case your powder makes you crap, because that happens for a lot of people at first.
#25797 - leal (02/10/2015) [-]
Does everybody have one bodypart that just totally outgrows and outperforms the rest?
User avatar #25839 to #25797 - nwbballplayer (02/11/2015) [-]
Triceps outgrow my biceps in both size and strength, although it's not by very much. Also, my medial delts are stubborn as hell.
User avatar #25940 to #25839 - mexirican (02/12/2015) [-]
... your triceps are supposed to be bigger and stronger. its like a 3:1 ratio or something
User avatar #25941 to #25940 - nwbballplayer (02/12/2015) [-]
Sorry, that's not what I meant. Also, if I'm not mistaken, triceps are roughly like 2/3 of your upper arm. What I meant is that while my progress with triceps has always been steady and not requiring a ton of extra work, my biceps have always been completely stubborn and required more work.
User avatar #25801 to #25797 - marinepenguin (02/10/2015) [-]
Not really. I kind of exploded everywhere all at once.
User avatar #25802 to #25801 - leal (02/10/2015) [-]
So I should be worried about my delts ?
User avatar #25804 to #25802 - marinepenguin (02/10/2015) [-]
Nah, they are a bit more developed than other parts of your body, but it's not anything crazy. You probably just happen to be training them well compared to other groups.
User avatar #25822 to #25804 - compared (02/10/2015) [-]
Thanks a lot for using a comparison, hope you are well.
User avatar #25805 to #25804 - leal (02/10/2015) [-]
My bench and OHP are equal..
User avatar #25806 to #25805 - marinepenguin (02/10/2015) [-]
What are they?
User avatar #25809 to #25806 - leal (02/10/2015) [-]
But apparently that's wrong for OHP since I OHP in the smith machine like a pleb and the bar is definitely not 20k, I just can't be arsed to look up what the bar is really worth so as long as my lifts go up I probably won't be looking to far into it..
#25837 to #25809 - KungFuZerO (02/11/2015) [-]
I think most smiths are 15lbs. Should say on the machine somewhere
User avatar #25812 to #25809 - marinepenguin (02/10/2015) [-]
Yeah that still doesn't Change things much. Other then you probably wouldn't be able to ohp half that with free weights.
User avatar #25814 to #25812 - leal (02/10/2015) [-]
I'd do it with free weights but I feel like a dick stealing an OLY bar from the bench to do it..
No qualms doing that for deads but to OHP I feel silly..
User avatar #25807 to #25806 - leal (02/10/2015) [-]
75kg 5x5
User avatar #25810 to #25807 - marinepenguin (02/10/2015) [-]
It's not so much that your delts are really developed as much as your chest is underdeveloped.
User avatar #25811 to #25810 - leal (02/10/2015) [-]
I think a 75kg Bp is okay considering I've only been lifting 5 months.
User avatar #25813 to #25811 - marinepenguin (02/10/2015) [-]
It's not terrible, but it's not great compared to a ohp that's equal to it, although it's on a Smith machine.
User avatar #25823 to #25813 - compared (02/10/2015) [-]
Thanks for using a comparison, hope you are well.
User avatar #25824 to #25823 - marinepenguin (02/10/2015) [-]
You should just make a photo that you post instead of the same text every time.
User avatar #25825 to #25824 - compared (02/10/2015) [-]
No, I like to put the effort in. Thanks for the suggestion though.
User avatar #25816 to #25813 - leal (02/10/2015) [-]
Yeah... I'd really like to bench 100kg before cutting too..
User avatar #25819 to #25816 - marinepenguin (02/10/2015) [-]
These things take time is all. steal that oly bar if you have to.

Just make sure you focus more on bench and chest than ohp.
User avatar #25821 to #25819 - leal (02/10/2015) [-]
b-but my SL
User avatar #25817 to #25816 - leal (02/10/2015) [-]
SUMMER GO AWAY
User avatar #25777 - studbeefpile ONLINE (02/10/2015) [-]
212 this morning, started at 216 last week.

Not too bad considering I was on a retreat this past weekend and wasn't very in control of the food I could eat.
User avatar #25782 to #25777 - marinepenguin (02/10/2015) [-]
Keep in mind that when you get to start back on your bulk, you'll gain weight back almost immediately from your glycogen and water stores in your muscles being replenished.
User avatar #25785 to #25782 - studbeefpile ONLINE (02/10/2015) [-]
Bro I know all about losing weight.

Did you forget I lost 50lbs in my initial transformation?

The plan is to get to a relatively solid 190 with waterweight and everything. I haven't even cut down that low on carbs yet, I've just been slightly cutting calories.
User avatar #25786 to #25785 - marinepenguin (02/10/2015) [-]
Shit, yeah I didn't think about that. Carry on then.
User avatar #25788 to #25786 - studbeefpile ONLINE (02/10/2015) [-]
Hahah, lol it's cool brah.
User avatar #25781 to #25777 - leal (02/10/2015) [-]
But the scale doesn't know.
What does the mirror say?
User avatar #25793 to #25781 - leal (02/10/2015) [-]
SO GAINS
User avatar #25784 to #25781 - studbeefpile ONLINE (02/10/2015) [-]
I'm ever so slightly more vascular.
User avatar #25760 - epicpoop (02/10/2015) [-]
Where do you get you motivation to go to the gym when you have an excess ?
#25862 to #25760 - redpower ONLINE (02/11/2015) [-]
picture all the shit you don't like, or has upset you you and just think of that when you work out, get mad and blow off some steam.
i just think of fatties that scream about "muy genetics"
User avatar #25870 to #25862 - epicpoop (02/11/2015) [-]
I don't create reasons why I'm fat and I know its my fault but I get what are you trying to say.
#25880 to #25870 - Elk (02/11/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** It's just genetics. Don't be too mad.
#25767 to #25760 - leal (02/10/2015) [-]
You want motivation?   
Think of all the fucking sick kunts who died due to an accident or a sickness.   
Think of how they'd want to lift one more time.   
You think if Zyzz had the opportunity to lift one more time he wouldn't take it?   
Get the fuck outta here with that weak ass shit, there are people who would give anything to have that last workout and you're fucking debating how to get motivated?   
Just get the fuck in there and LIFT, for all the sick cunts out there who can't.
You want motivation?
Think of all the fucking sick kunts who died due to an accident or a sickness.
Think of how they'd want to lift one more time.
You think if Zyzz had the opportunity to lift one more time he wouldn't take it?
Get the fuck outta here with that weak ass shit, there are people who would give anything to have that last workout and you're fucking debating how to get motivated?
Just get the fuck in there and LIFT, for all the sick cunts out there who can't.
#25756 - friendofaf (02/10/2015) [-]
Hey guys I'm 6'1 82kg. I was considering either Creatine or just more mass gainer (Just finished my 2.7kg tub and gained about 10kg in 3 months). I want to gain more weight but I'd like to build more muscle and I'm very indecisive.

Can you guys help me out to find the best possible deal for creatine and/or mass gainer? These are the two I'm considering at the moment.

Creatine: www.nutritionwarehouse.com.au/genetix-nutrition-100-pure-creatine-increase-strength-build-mu-pr-1641.html

Mass gainer: www.nutritionwarehouse.com.au/serious-mass-by-optimum-nutrition-designed-for-hardgainers-loo-pr-245.html
User avatar #25771 to #25756 - marinepenguin (02/10/2015) [-]
You don't need to take creatine at first, just take protein shakes and then mass gainers if you want.

Wait to use creatine until you are a more advanced lifter.
User avatar #25778 to #25771 - studbeefpile ONLINE (02/10/2015) [-]
Just for curious, what do you define as 'beginner', 'intermediate' and 'advanced' in terms of numbers on the big 3?
User avatar #25779 to #25778 - marinepenguin (02/10/2015) [-]
I don't like defining them by numbers as much as progression of technique, mainly because peoples numbers can vary extremely.

But at the very least I'd say beginners should bench under 225, intermediates bench under 3 plates, and advanced is beyond that. But I'm iffy on those because bench is so heavily influenced by bodyweight.

For deadlift: up to 275 for beginners, up to 450 for intermediates, anything above that for advanced

Squat: 250 for beginners, 405 for upper intermediate, anything above is getting advanced.
User avatar #25780 to #25779 - studbeefpile ONLINE (02/10/2015) [-]
Heyyy, so does that mean you consider my 455 deadlift advanced?

5lbs over is still over!
User avatar #25783 to #25780 - marinepenguin (02/10/2015) [-]
Really depends who you ask. Get into hardcore gyms where most people bench that, and it won't seem advanced. But to your average gym goer it's certainly advanced. But like I said, it varies from person to person.
User avatar #25787 to #25783 - studbeefpile ONLINE (02/10/2015) [-]
Right. I spend all day watching Pete Rubish pulling 700 for reps, and George Leeman rowing 405 for 20, so I really don't consider myself to be strong at all outside of like lifting furniture or whatever.

I think it's interesting how much people's opinion on it varies, for instance a conversation I have every so often when meeting new people looks like:

Them: So do you have any hobbies?

Me: I'm a fat kid that likes to lift heavy things.

Them: Oh okay, how much can you lift?

Me: Well, I can deadlift 455.

Them: Hwaaaat? Hally sheit.

Me:....but I have small calves.....
User avatar #25790 to #25787 - marinepenguin (02/10/2015) [-]
But I know what you mean, some dude will come up and ask how much I bench, and I'll say "255", and it floors them. Even though I think that incredibly weak for my bodyweight.
User avatar #25791 to #25790 - studbeefpile ONLINE (02/10/2015) [-]
You got to a 255 bench? That's awesome dude! Weren't you stuck at like 225 for a while or something?
User avatar #25792 to #25791 - marinepenguin (02/10/2015) [-]
No I had a 235 that I tested ages ago. I was stuck on 195 for 5x5 before I switched it up. I retested maybe a couple months ago and it was 255. Which is weird because I've been training higher reps more then anything.
User avatar #25794 to #25792 - studbeefpile ONLINE (02/10/2015) [-]
OHHHHH IT'S WEIRD THAT YOU GAINED STRENGTH FROM HIGH REPS?

WHAT AN UNHEARD OF EVENT

IS SUCH A THING EVEN POSSIBLE?!?!?

IF ONLY SOMEONE HAD TESTED THIS THEORY AND SHARED IT SO WE COULD KNOW.
User avatar #25795 to #25794 - marinepenguin (02/10/2015) [-]
I've never claimed that you can't build strength with high reps though!
User avatar #25798 to #25795 - studbeefpile ONLINE (02/10/2015) [-]
I'm just fuckin with you dude.

You're gonna catch my bench pretty soon if I don't step it up.

I hit 200 for 3x5 (paused, no leg drive), so we'll see how far I can take it. Gonna try to at least get to 210 and still hit 3x5, but ideally I'd be able to get to 225 for 3x5. After I stop being able to get 3x5 I'm gonna bring back leg drive and peak back up. Hopefully I'll get 275, but who knows.
User avatar #25799 to #25798 - marinepenguin (02/10/2015) [-]
One of my bars bent in the middle for no reason, so no when I bench with it I get a greater ROM, so I've been doing paused reps with that and no leg drive. 135 for sets of 10 kill. My plan is to get strong with that and with dumbbell bench pressing And see how that goes.
User avatar #25800 to #25799 - studbeefpile ONLINE (02/10/2015) [-]
Make it happen captain.

Keep in mind that since you're going that light it'll probably take you a while to peak back. That doesn't mean you got weak though.
User avatar #25803 to #25800 - marinepenguin (02/10/2015) [-]
Honestly not even concerned about my maxes. Never have been. As long as I make consistent progress month to month, I'm happy.
User avatar #25808 to #25803 - studbeefpile ONLINE (02/10/2015) [-]
Straight up dude.

I like maxing because I'm egotistical, and I think it's a good way to track progress.
User avatar #25815 to #25808 - marinepenguin (02/10/2015) [-]
It is, but I always find lifting weights for 8-12 reps at higher weights much more satisfying then one solid rep at an even higher weight.
User avatar #25818 to #25815 - studbeefpile ONLINE (02/10/2015) [-]
Yeah, it's different for different people.

I really like triples and singles, but that's just me. I've never really been a huge fan of getting a pump and that kind of thing.
User avatar #25820 to #25818 - marinepenguin (02/10/2015) [-]
I love pumps, and I actually love triples. Short and sweet. Singles leave me gassed but still wanting more.

But doing like skullcrushers with a 35 pounder on each side of the bar for a set of 12-15 on an ez curl bar is so satisfying.
User avatar #25796 to #25795 - marinepenguin (02/10/2015) [-]
Just not usually maximal strength, like 1-3RM.
User avatar #25789 to #25787 - marinepenguin (02/10/2015) [-]
Yeah but you gotta remember that those guys are more elite athletes. Not many people ever reach that level of strength.
#25773 to #25771 - friendofaf (02/10/2015) [-]
Alrighty. Thanks
#25762 to #25761 - friendofaf (02/10/2015) [-]
Is this site Australian? Will I get Australian shipping? Coz I'm in Australia
#25763 to #25762 - friendofaf (02/10/2015) [-]
Holly fuck haha. Just about 30 dollars shipping
#25764 to #25763 - friendofaf (02/10/2015) [-]
Nope I read it wrong. 58 dollars shipping
User avatar #25768 to #25764 - tinobambino (02/10/2015) [-]
holy shit haha nvm
User avatar #25752 - bionicpanda (02/10/2015) [-]
The hardest thing for me when I started dieting about 5 months ago, was probably soda.

I drank Dr. Pepper like water. I haven't had nearly any soda since then. It was odd at first, but I'm used to it.
User avatar #25772 to #25752 - marinepenguin (02/10/2015) [-]
I never drank too much soda. My weakness is chocolate and shitty fast junk foods. A poptart here, a slice of pie there, 12 chocolate chip pancakes on the side.
#25758 to #25752 - Ken M (02/10/2015) [-]
ginger ale and donuts.

Luckily as far as soda goes ginger ale isn't that terrible for you. I used to drink at least one a day, and like a drug if I have at least one I know i'll be having either 11 or 23 more that month.

donuts however i used to buy thinking that i would have one and other people around would finish them off, but they never fucking did and I had to or else I wasted x amount of money.

So I substituted ginger ale for crystal light and donuts for... cereal and oxygen.
User avatar #25757 to #25752 - squalllionhart (02/10/2015) [-]
i've tried to stop drinking soda a couple of times and i can get past the caffeine and headaches after a day or two but after that it's always the fizz that draws me back
User avatar #25754 to #25752 - potatos ONLINE (02/10/2015) [-]
I feel you. I've been drinking nothing but coke zero for like... 3-4 years.
I've had like two glasses of it since i started my diet. But like you said, you get used to it.
User avatar #25750 - bionicpanda (02/10/2015) [-]
How long should you wait to run again after getting mild shin splints? I've iced them after the run and the day after so it's been about 2-3 days. Am I good to go again or should i wait?

I've been running about 3.5 miles every other day, recently realized that i was running flat footed, and got pretty bad shin splints. I want to get going again though.

Thanks in advance.
User avatar #25753 to #25750 - marinepenguin (02/10/2015) [-]
Run every other day, and walk on your heels for about a hundred yards every other day. That is what ultimately ended my shin splints without any icing.
User avatar #25747 - yellowcardraiden (02/10/2015) [-]
Does anyone have that picture on how to get started on working out?
#25749 to #25747 - KungFuZerO (02/10/2015) [-]
One picture couldnt possibly summarize it sufficiently. Check the stickies here:
You need to login to view this link
reddit.com/r/fitness
reddit.com/r/bodybuilding
#25744 - lifting (02/10/2015) [-]
It has become too much at this point.
#25774 to #25744 - KungFuZerO (02/10/2015) [-]
I bet getting a notification that doesn't mention working out would really be lifting your spirits right about now.
User avatar #25766 to #25744 - leal (02/10/2015) [-]
Those numbers sure have been lifting off huh?
User avatar #25743 - svenninja ONLINE (02/10/2015) [-]
I plan on working out soon. A few years ago, I started the first day of summer, running a mile and a half a day and doing general farmwork (moving buckets around, lifting hay bales). We got an exercise machine that in all honesty is somewhat expensive, but we got it for free from a family member. It's in the garage, and it does basic thigh and calve workouts, along with some pectoral stuff. However that garage gets fucking hot and it's dirty in there (I was doing sit ups, and every time I hit the ground dirt and dust would float around me). It was somewhat effective- it gave me somewhat of a bulk, and my legs haven't lost their strength yet, but my stomach became flabby again, along with my thighs.

I wanna go to a gym (the YMCA in my town, actually) and to do that I have to get a car. Summer is still five months away, I have time to get a car but…

Should I expand myself to a gym? What are the pros and cons of exercising on a farm with less exact methods? What should I do in the meantime (my parents think it's a waste of time, the gym is a twenty minute ride, and they think all I'll ever need is here.

Halp?
User avatar #25755 to #25743 - potatos ONLINE (02/10/2015) [-]
Well, first of all, at a gym you can always get help and support from experienced people if you are unsure of how or what you should do.
I was a big fan of working out at home before, ant it worked pretty OK. But since i started going to the gym, i have progressed SO much faster. I also have a PT who helps me with finding weak spots in my body that i need to focus on. I could never have done that on my own.

I really, really hated the gmy before. I could never imagine myself lifting shit alongside huge beefcake dudes, but now that i have a goal and know that it's working really well, i kind of never wanna leave the gym ever again.
#25728 - Ken M (02/10/2015) [-]
Substituted the money I used for fast food into an exercise class that I found enjoyable. It's one of those fun movement ones. Instead of eating a burger I workout and have fun for three hours and complete destroy the need for leg day.

So far, this combined with weekly Hiit cardio has been helping me shed those extra pounds. It's nice to not feel like a complete walking jiggle again.
User avatar #25725 - thumbsdenied (02/09/2015) [-]
Out of shape lardass needin some advice on what moves i could do to improve myself, mostly looking for weight loss, muscle would be nice aswell. I want to get in better shape so im healthier and i dont get so exhausted from work.

I have little space in my apartment, i can do push ups and squats atleast.

I need a 10-20minute workout that i could do before bed, i got high blood pressure so i dont want to kill myself doing anything too hard. Everything is covered in ice and im strugling to stay up outside atm. It makes walking hard. Im not a team sports guy, i have no ambition towards winning making me quite useless in a team.
#25759 to #25725 - Ken M (02/10/2015) [-]
could do insanity. that require very little room and no equipment. cut the episode in half if you want.
User avatar #25735 to #25725 - Draigor (02/10/2015) [-]
Make your own circuit using a combination of bw exercises and repeat it with minimal rest for the 10-20 min you have. Exercise goes hand in hand with diet, if one fails, the other is futile. Eat more whole foods, cut out the soda, drink more water etc. Remember, calories in = calories out. So if you burn more than you take in, you'll be losing weight. I'm also not a fan of working out right before bed (although you can if you want), but maybe you'd consider getting up early and doing it in the morning? That way you feel ready to go for the rest of the day and it will build your mental discipline.
User avatar #25739 to #25735 - thumbsdenied (02/10/2015) [-]
Been cutting out quite alot of sodas, ive lost 7 kilos in since ive moved out from my parents house like 6 weeks ago.
Not quite sure what whole foods are, but im quessing vegetables and meat, stuff that doesnt have tons of preservatives?
il look up some instructions online for basic moves. might buy a membership to a gym, cheap gym but still decent.

User avatar #25740 to #25739 - Draigor (02/10/2015) [-]
Nice job dude. Yea whole foods are foods that haven't really been processed. Like potato chips vs potatos. Here's a super helpful image dump of affordable /fit/ recipes and a few exercise routines imgur.com/a/5nbmA
User avatar #25742 to #25740 - anonassassin (02/10/2015) [-]
Holy shit, I've been looking for these recipes.
User avatar #25726 to #25725 - advice (02/09/2015) [-]
Just lay down on the floor, on your back, and do leg lifts/crunches and shit. You should feel the burn in your stomach, and typically is a good way to burn off fat in that region. Don't over-do anything or you can hurt your back, doing it right 10 times is better than doing it wrong 20 times
#25775 to #25726 - KungFuZerO (02/10/2015) [-]
100% wrong
User avatar #25729 to #25726 - nyawgga (02/10/2015) [-]
I think that everyone in this thread will tell you that fat is an all over thing, it doesn`t just burn in one spot.
User avatar #25730 to #25729 - advice (02/10/2015) [-]
well you'll get stronger/more swole in your core, which will make you feel like you're less fat there.
User avatar #25731 to #25730 - nyawgga (02/10/2015) [-]
Even if his abs do grow, his fat won`t have gone anywhere, so he`ll just look fatter anyways.

My friend up there ^ if you want to lose weight and gain strength and learn a shit load about fitness to get your started up.

Join a crossfit league. I lost a shit ton of weight (to the point that it made me upset so I joined a gym instead).
#25732 to #25731 - advice (02/10/2015) [-]
>crossfit

#25776 to #25732 - KungFuZerO (02/10/2015) [-]
Crossfit may be shit, but moving for an hour 3 times a week is 1000 times better for fat loss than crunches.
User avatar #25733 to #25732 - nyawgga (02/10/2015) [-]
You don't get to make fun of shit if you believe crunches will make you lose all of your fat

your entire channel is a fucking lie
User avatar #25734 to #25733 - advice (02/10/2015) [-]
did I say all of it? he said 10-20 minutes in apartment before bed for a lardass, so I suggested crunches.
User avatar #25723 - nyawgga (02/09/2015) [-]
Hey guys! Trying to master my food plan here. Let me know if you see anything you think is out of whack. I work construction 8 hours per day, so I need the extra calories. A nutritionist suggested that I need to eat at least every 3 hours to gain weight.


Macro Details:
4000 Calories per day
250g Protein (25%)
400g Carbs (40%)
156g Fats (35%)

Breakfast (5:00)
Weight Gain Shake (90g Carbs, 27g protein, 5 g fat)
20g Fat

Pre-Work (6:40)
2 Servings Greek yoghurt (36 g Protein)
100g Berries

Break (9:00)
20 – 30 g Protein
25 - 35 g Carbs
30 g Fat

Lunch (11:50)
20 – 30 g Protein
25 - 35 g Carbs
20 g Fat

Afternoon snack (1:45)
20g Fat
30g Carbs
5g Protein

Dinner (3:25)
20 – 30 g Protein
25 - 35 g Carbs
30 g Fat
100 g Banana

Post Dinner (6:30) (or alternatively, post workout)
Whey Protein (60g Protein)
Vitargo carb powder (70g Carbs) (Workout days only)
20g Fat
cont.
User avatar #25724 to #25723 - nyawgga (02/09/2015) [-]


Before Sleep (9:00)
Weight Gain Shake (90g Carbs, 27g protein, 25 g fat)

I counted them all up, they fit pretty well.. The carbs will be high if I throw the vitargo in, but I heard good things about it, so I drink it anyway. Let me know what you guys think!
User avatar #25736 to #25724 - Draigor (02/10/2015) [-]
I don't measure and track my food intake, but this looks pretty solid. Be prepared to shit at least times a day lol
User avatar #25737 to #25736 - Draigor (02/10/2015) [-]
3 times*
User avatar #25741 to #25737 - nyawgga (02/10/2015) [-]
It condenses pretty well I must say
#25711 - leal (02/09/2015) [-]
Why do his abs look so weird?
A lot of peoples abs look like this, what's the deal with it, genetic insertions or something?
User avatar #25751 to #25711 - bionicpanda (02/10/2015) [-]
He looks normal. You're probably used to seeing a more of a big look for guys but a lot of people just like to be lean, especially track runners, cross country, etc.
User avatar #25765 to #25751 - leal (02/10/2015) [-]
But SQUARE
User avatar #25721 to #25711 - Draigor (02/09/2015) [-]
Its a combination of low body fat and good lighting.
User avatar #25722 to #25721 - leal (02/09/2015) [-]
But his body looks so damn square
#25720 to #25711 - Ken M (02/09/2015) [-]
everything about this picture besides the le feel man meme looks pretty normal to me
User avatar #25712 to #25711 - marinepenguin (02/09/2015) [-]
What's weird with them exactly?
User avatar #25713 to #25712 - leal (02/09/2015) [-]
They just look flat and unnatural...
Like dried out even
User avatar #25714 to #25713 - marinepenguin (02/09/2015) [-]
They look normal to me. They aren't large, because he doesn't look to be going for size. He looks just "fit" and lean. He has a lower percentage of body fat so you can see more specific parts of his abs. But what yours looks like and the shape that it takes is largely due to genetics. Same with any other muscle.
User avatar #25715 to #25714 - leal (02/09/2015) [-]
It's more the way his hips evolve into his abs which makes him look weird?
User avatar #25716 to #25715 - marinepenguin (02/09/2015) [-]
You mean his V-line? That's what you get when you're lean. Hell, I have that right now.
User avatar #25717 to #25716 - leal (02/09/2015) [-]
His Adonis belt is really wide, it's not aesthetic at all
User avatar #25718 to #25717 - marinepenguin (02/09/2015) [-]
I don't know man. It looks normal to me. Hes just really lean.
User avatar #25709 - nwbballplayer (02/09/2015) [-]
Never once have I seen someone take the bar from a bench in order to do squats when there's a squat rack right next to them...until today
User avatar #25707 - connorjay (02/09/2015) [-]
Well I feel shit.

Basically asked a PT to check out my squats as they didn't feel right etc. Now my years of being a stupid cunt have chased up with me, and my lack of every stretching has proven to be an issue.

Basically, my squats are far too forward, which PT seems to think is because I'm far too tight, and I don't keep the bar square when I go down.

Basically, from the waist up, I'm atrocious. Waist down, I'm fine.

So he said to do a lot more stretching to combat this, but I had gone light headed as he was talking.

What stretches should I be doing guys? He said do a light cycle, hip flexor, and stretch out the abs, but I'd need specifics so I can do them at home

Makes me feel shit that I can't even squat anymore
User avatar #25708 to #25707 - connorjay (02/09/2015) [-]
Also lower back stretches?
#25705 - ablakguy ONLINE (02/09/2015) [-]
#25698 - Elk (02/09/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** I've got a few questions.

Like I say every comment, I've got really messed up knees. When I worked out in the first place, I had no knowledge on how to really workout, so now that I have to start over, I want as much advice as I can get.

1. Almost every time I walk, my thighs get chafed. How can I prevent that?

2. I wear braces on both knees, but I'm more concerned about my left leg. I had surgery on it last year, so I've got a stability brace to help keep my kneecap in place. Do I need to wean myself off the brace?

3. How often should you do cardio? I've been doing it every day, but my shins hurt very badly sometimes, and I don't know if that's something I should work through or take a break.

4. Should you stretch the same way every day? I know you're not supposed to lift with the same muscle groups two days in a row, but does stretching work the same way?

5. Are there any ways to spice up your cardio? I've actually started to enjoy running more, but it does get boring doing it every day.

6. What are your favorite exercises?

Thanks for any help.
#25704 to #25698 - baglesbites (02/09/2015) [-]
1) Try wearing briefs or compression shorts. If your legs touch, chafing will probably happen

2) Talk to a physical therapist or someone who knows sports medicine

3) If its painful to do cardio, change it out. Swim or just take a walk. If you have shin splints, just start with a short walk and gradually add time. As long as you are doing some form of exercise you won't need cardio more than 3 times a week.

4) Find a full body mobility routine that includes stretching/ foam rolling and do it 3-5 days a week. You don't need to over do mobility/ flexibility work as long as you have no glaring issues

5) Don't run every day. Walk one day and sprint on another. Try doing something like weighted carries or jump rope.

6) Anything where I have to pick up something heavy. Bonus points if I have to carry it or put it over my head. Deadlifts, weighted carries, power cleans, and pressing in general are all challenging and that is why I find them so much fun.
User avatar #25703 to #25698 - studbeefpile ONLINE (02/09/2015) [-]
Didn't read 3 all the way. If you're having issues with pain that isn't muscular, you need to get that identified before you can decide whether or not it's a good idea to push through.
User avatar #25702 to #25698 - studbeefpile ONLINE (02/09/2015) [-]
1. Wear extra-length boxer briefs.

2. It really depends on what's wrong with your knees, I'd need more information to give any sort of answer. Most likely the answer will be ask your doctor, but there's a chance you're in a workable position.

3. It depends on your goals. If you're trying to lose weight, then I recommend walking for an hour every day. If you're trying to get better endurance, then I recommend working up to doing HIIT intervals 3 times a week.

4. It depends on how hard you're stretching. If they're simple static stretches, then every day is fine. If they're dynamic or stressful stretches, then I'd say about 3 times a week.

5. Stair running is fun.

6. (in order) Deadlift, Bench Press, Squat, Overhead Press, Underhand Cable Pull Downs.
#25695 - Ken M (02/08/2015) [-]
Is it bad that I can't get a good pump in my arms?
That might be a slight exaggeration. I work a different part of my body every day, but I like to do arms and cardio every other day, so around 4-5 times a week. Sometimes I'll do a large number of reps with light weights and other days I'll do a few sets of 8-12 with much heavier weights. I've been doing this routinely for around 2 months now and I have noticed that I can lift more wight and I can perform higher reps and more sets, I can even see my arms (along with other muscles) growing. But I never get a really satisfying pump. What am I doing wrong?
#25700 to #25695 - KungFuZerO (02/09/2015) [-]
Yeah, arms and cardio every other day is dumb. As far as getting a pump, just try a dropset. Lift the heaviest barbell you can for ~5 reps, then without resting, lift every barbell lighter than that in order to fail.
User avatar #25697 to #25695 - marinepenguin (02/08/2015) [-]
Why are you only doing arms and cardio?
#25706 to #25697 - Ken M (02/09/2015) [-]
I do something different every day, I just enjoy doing arms and cardio so I throw it in more frequently.
#25699 to #25697 - Ken M (02/09/2015) [-]
Gymrat who wants biceps and abs?
User avatar #25701 to #25699 - marinepenguin (02/09/2015) [-]
Who only wants biceps and abs? Then you have chicken legs and a flat chest and no back.
User avatar #25691 - fukinitech (02/08/2015) [-]
is it bad to be skinny and weak? i dont have scrawny arms but im not muscular, any input? and if i should do something, what should i do? im 6'4 159 lbs.
User avatar #25696 to #25691 - Draigor (02/08/2015) [-]
The fact that you're posting this gives me the feeling that you don't want to be skinny and weak anymore. Not saying it's bad ,but if you were truly okay with it, you would never have asked us. I'll leave you this torrent link to Starting Strength, which is a great beginner program to gaining strength and size. Read up on it and see if it's what you're looking for. https://kickass.so/starting-strength-basic-barbell-training-mark-rippetoe-jason- kelly-t9893411.html
User avatar #25692 to #25691 - leal (02/08/2015) [-]
Bad in which way?

As long as you're fine with how you are and are healthy then no there's no problem with being skinny and weak.
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