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#43141 - narddogg
Reply 0
(02/13/2016) [-]
I'm quite new to this board so this is probably not the first time someone mentions this website
swole.me/
Pretty cool when you have to come up with a diet plan, does almost all the work for you!
#43137 - marinepenguin ONLINE
Reply +3
(02/13/2016) [-]
Went to the gym on base for the first time. 20 minute walk there, saw a roaming group of 5 dudes just out of BMT taking up ALL the benches. None of them were using more than 95 pounds, none of them were getting within 3 inches of their chest, none of them looked like they had a clue what correct form was. Eventually I managed to get in a pretty killer bench day, did 5/3/1 for my first bench day, ended with 185 for 7, which is pretty low compared to what I would get back home, but I'll adjust. Also did cable flies, incline presses, and a superset with tricep extensions and cable curls.

Most of the people here are machine-bros, every-day-is-chest-day bros or "going to the gym for a bodyweight routine" bros, Gonna have to just keep my head down and focus on myself or else I'm getting asked 50 questions on what I'm doing and why. I guess a shitty public gym is better than no gym at all.
#43139 to #43137 - nwbballplayer ONLINE
Reply 0
(02/13/2016) [-]
Were they wearing snapbacks and shouting "You even lift bro?!" and "Light weight baby!"
#43140 to #43139 - marinepenguin ONLINE
Reply 0
(02/13/2016) [-]
There were plenty of snapbacks haha
#43138 to #43137 - compared
Reply +1
(02/13/2016) [-]
Thanks for the mention.
#43134 - bobfajita
Reply 0
(02/12/2016) [-]
I am on a cut and i need help getting rid of hip fat and lower abdominal fat. Any exercises that can help with this problem?
#43144 to #43134 - maddboiy
Reply 0
(02/13/2016) [-]
You can't lose fat in a specific place, only overall BF%, but i'd recommend High Intensity Interval Training (HIIT) for fat burning
#43143 to #43134 - Sewallman ONLINE
Reply 0
(02/13/2016) [-]
You'll lose fat in the first places that you've gained it. Stick to anarobic exercises and light cardio make sure your heart beat is like 60% of max for the best fat burning results.

Just don't run a shit ton or you may lose muscle as well as fat.
#43135 to #43134 - baglesbites
Reply +3
(02/12/2016) [-]
Unfortunately, spot fat reduction isnt possible. For most people that's the last place you lose fat, I have that same problem and its made wose by the fact that my hips are a little wide. Just keep dropping fat and you'll eventually lose those pockets.
#43142 to #43135 - bobfajita
Reply 0
(02/13/2016) [-]
Thank you so much,
#43126 - asotil ONLINE
Reply +3
(02/12/2016) [-]
>Brothers are visiting for 2 weeks
>Skeletal Servants of the Devilish God of Weeds, Corona
>They tell me they workout
>Cool you guys can come to the gym with me then
>It was leg day for me
>So what do you guys Squat/DL?
>"315 squat but we don't DL, it's bad for your back"
>Hold back all of my anger and desire to break their legs and just say ok then
>Work up to a 285 squat triple for myself, look how they're doing
>They have 315 on the bar
>Literally quarter depth squat
>When he stops he moves down a bit because the weight is too much then comes up slowly
>Outside I am watching, inside I am crying
>Try and explain with examples about depth and leg development
>They don't listen and are later talking to a guy who in my 3 years of being at this gym I've seen make absolutely no improvement whatsoever who does the same Crossfit calisthenic circuit everyday taking up 2 racks and 4 sets of dumbells
>"I don't get why people go ass to grass man it doesn't do anything for you it just hurts your knees and gives you spine problems later, it doesn't even make you stronger"
>"Yeah I don't want to get to big either, I mean what's it even do for you. That's why I got my circuit, I'd rather be like that Daniel Craig"
>Webm related when I looked at his legs from the front since from the side he may as well have been floating at the waist
>Brothers left to go do curls
>Thanks to my father I'm forced to share genes with these people
>They want to hop in on my Chest/Shoulders day today because "My bench is pretty sick dude"

Also long time no see board, hope everyone has improved in some regard
#43128 to #43126 - baglesbites
Reply +2
(02/12/2016) [-]
Welcome back to /autism/ /fit/. Can't wait to hear about your sick bench day bro
#43120 - studbeefpile
Reply +3
(02/12/2016) [-]
Also, I hit my first 405 skwaat w/wraps today.
#43127 to #43120 - asotil ONLINE
Reply +1
(02/12/2016) [-]
You made it bud
#43112 - studbeefpile
Reply +1
(02/12/2016) [-]
Adjusting to working construction full time, and still working out....

Tonight was a bit rough, haven't benched in a bit. Just decided to see how many fahves I could get with 225. This was the 8th and final set.

Also, I adjusted my form a bit to utilize more lats.
#43123 to #43112 - ilikethisusername
Reply 0
(02/12/2016) [-]
is it snowing inside of wherever you are?
#43125 to #43123 - studbeefpile
Reply 0
(02/12/2016) [-]
Just chalk in the air, bud. Although it was snowing today...
#43130 to #43125 - ilikethisusername
Reply 0
(02/12/2016) [-]
btw how is chalk helpful? i deadlift without it. how would it improve?
#43131 to #43130 - helpful
Reply +1
(02/12/2016) [-]
it provides extra grip and drys sweat from your hands
#43132 to #43131 - ilikethisusername
Reply 0
(02/12/2016) [-]
thanks that was very helpful
#43133 to #43132 - helpful
Reply 0
(02/12/2016) [-]
No problemo
#43129 to #43125 - ilikethisusername
Reply 0
(02/12/2016) [-]
thats a lot of chalk fam
#43118 to #43112 - marinepenguin ONLINE
Reply +1
(02/12/2016) [-]
Gotta get dem der lats nice and big for dat der bench press, yes sir.
#43119 to #43118 - studbeefpile
Reply 0
(02/12/2016) [-]
That's the plan. Might as well put my gift to use....

If I can successfully take full advantage of my ridiculous lats in ever lift.....I'll be unstoppable....

....except I'm still a mediocre lifter, so not really.
#43108 - marinepenguin ONLINE
Reply +1
(02/12/2016) [-]
PT eval tomorrow, and I'm still 220 pounds. Fuck my life. Pushups and Sit ups will be cake, 1.5 miles may suck.
#43101 - aejann
Reply 0
(02/11/2016) [-]
Are the calories listed in the nutrition facts of gum from chewing that gum, or eating it?
#43103 to #43101 - nwbballplayer ONLINE
Reply 0
(02/12/2016) [-]
Chewing.
#43102 to #43101 - marinepenguin ONLINE
Reply +1
(02/11/2016) [-]
Gum is like 5 calories? Don't even sweat it.
#43099 - FutaCow
Reply +1
(02/11/2016) [-]
rate me, guys.

I used to have a smaller stomach/oblique last year but had gotten fat over the months (Less free time) Started going to the gym again about a month ago. doing 5x5 and 45 min. Body combat cardio after lifting.

I'd say im about 28% body fat (or more) at the moment. When do you think i could loose all these fats in a steady pace without any extreme diet? Aiming for at least 10% - 14% body fat.
#43124 to #43099 - ilikethisusername
Reply 0
(02/12/2016) [-]
also don't forget supplements. thats also very important.

i would recommend you fish oil since you don't want an extreme diet.
#43122 to #43099 - ilikethisusername
Reply 0
(02/12/2016) [-]
you don't need an "extreme" diet. but you do need a healthy diet.

eating fatty food is ok. but ONLY ONCE IN A WHILE. that means maybe once a week or once a month. it depends. you'd have to figure out yourself when to have a cheat day, because a cheat day is important but you also have to aim for your goal and stay at that target.

also, diet is the most important part of transformation. not the exercise. you can exercise as much as you want but if your diet is not healthy, your results will be low and they will be slow.
#43097 - nwbballplayer ONLINE
Reply +1
(02/11/2016) [-]
After doing mostly powerlifting programming for the past 8 months, I had pretty much forgotten what intense pumps/doms felt like. Now that I'm running a strength/hypertrophy hybrid, feeling crippled has never felt so good.
#43096 - borderlineparanoid
0
has deleted their comment [-]
#43095 - toasterstrudle
Reply +4
(02/11/2016) [-]
Just found out the barbells in my gym weigh 55lbs and not 45, feels nice to have that extra ten pounds on my lifts
#43104 to #43095 - Draigor
Reply 0
(02/12/2016) [-]
What kind of bar?
#43106 to #43104 - toasterstrudle
Reply 0
(02/12/2016) [-]
No idea, other than it's a barbell
#43109 to #43106 - Draigor
Reply +1
(02/12/2016) [-]
Check if its a texas bar. Those things are reallly nive and high quality
#43094 - poundzero
Reply 0
(02/11/2016) [-]
Been dieting for a little over a month now. I just started weight lifting for the first time in a year two weeks ago, and it made me gain a pound, but I am lifting very close to the amount I did last year (175 3R bench in comparison to 185).


I have plateaued weight wise though. I get the conversion from fat to muscle and shit, but I am working my ass off to burn more calories than I consume. I kinda expected some change.

Also, does anyone have any good cut programs/advice for me to follow? Something that has worked for them?

#43092 - cackrel
Reply +2
(02/10/2016) [-]
**cackrel used "*roll picture*"**
**cackrel rolled image**I just blew my cut by getting high and eating a 430g Haagen das.
I can't eat anything tomorrow or I'll screw it up.
Cheer me up /fit
#43105 to #43092 - Draigor
Reply 0
(02/12/2016) [-]
Youll never make it now. Just quit
#43107 to #43105 - cackrel
Reply +1
(02/12/2016) [-]
**cackrel used "*roll picture*"**
**cackrel rolled image**No nigga, I'm not a quitter.
#LiftUntilSomebodyLovesYou
#43110 to #43107 - Draigor
Reply 0
(02/12/2016) [-]
That is the correct answer.
#43085 - candlejackismyhomi
Reply 0
(02/10/2016) [-]
Alright fuckers, since I trust strangers on the internet to give sound information--
I'm 5'11", 206lbs, 21yrs, a little chubby, but otherwise fine.
I'm to the point where I can bike 5+ miles fine. I can run a 10 minute mile and be okay, but the stationary bike is the fucking devil.
My run is around 10-10:13, at a HT of ~140.
Stationary bike gets my HR to 180+, and always makes me throw up.
No other form of cardio fucks me up this much. What the fuck am I doing wrong?
#43083 - narddogg
Reply 0
(02/10/2016) [-]
Does height influence lifting capabilities? I'm 5'8 and my bench press is weak. After two months without lifting at all, my 1RM on the bench is down to 135lbs. shamefur dispray . My body weight is currently about 145 lbs. When they say that you should be able to bench your body weight, are they talking about your 1RM? Or a full set of 5 or 8 reps of your body weight? Thanks in advance m8s.
#43088 to #43083 - nwbballplayer ONLINE
Reply +1
(02/10/2016) [-]
Height, weight, genetics, and other things can affect lifting capability. The fact that you're not terribly experienced yet, in addition to you taking two months off, explains the drop in bench press. To increase weight, your best bet would be to increase bodyweight slowly while lifting chest multiple times a week. In terms of warming up, I weigh 205, but when I warm up, my sets look like this: bar, 135, 185, 205, each with lower reps than the last set. Then I start my actual sets. I don't know many people who just throw on their bodyweight immediately to warm-up.
#43098 to #43088 - narddogg
Reply 0
(02/11/2016) [-]
Good info right there. So your warm-up ends with 205? Damn how much are your working sets then?
Also, would the ICF program be a good idea to get my strength game up?
#43100 to #43098 - nwbballplayer ONLINE
Reply +1
(02/11/2016) [-]
Normally my working sets are somewhere between 215 to 225 for sets of 3 or 5, and I'll normally only warm up with 205 for 1, maybe 2 reps. ICF is good for strength. However, for more novice routines, I'm more partial towards Jonnie Canditos Linear Program, as well as Greyskull LP.
#43111 to #43100 - narddogg
Reply 0
(02/12/2016) [-]
I see. Anything in particular that makes you lean towards those programs, personal experience/witnessing?
#43114 to #43111 - nwbballplayer ONLINE
Reply +1
(02/12/2016) [-]
For greyskull, I personally just like how the program is set up. Customizable, strength based, and is laid out in a way that allows you to work for good size gains as a secondary goal. As for Canditos, Jonnie Candito is a 5'7", 22 year old powerlifter who is natural and strong as fuck. He knows the mechanics of lifting just as well as anyone, and his programs are a testament to that. On both his Linear Program and his Intermediate Program, I made great strength gains while also building decent muscle. I'd recommend Canditos stuff to anyone looking for a great strength program.
#43116 to #43114 - narddogg
Reply 0
(02/12/2016) [-]
Good stuff m8, thanks for the help
#43089 to #43088 - nwbballplayer ONLINE
Reply +1
(02/10/2016) [-]
Also, you will be able to bench bodyweight with consistent training. Its not a big deal at all if you can't bench bodyweight early in your lifting career.
#43086 to #43083 - baglesbites
Reply 0
(02/10/2016) [-]
Bench press strength is highly dependent on your body weight, more so than most lift. As for what your max should be it depends on your goals. Most people here will tell you your bodyweight should be a warmup weight to your working sets while others will tell you that it dosent matter as long as you're making size gains.
#43077 - pivotmasterdmtwo
Reply 0
(02/10/2016) [-]
So i'm kind of a noob when it comes to working out. Only been doing it about a year max. And I have a few questions that are probably retarded.
How come I can bench press 130 but I can only dumbbell chest press 35s?
How many calories should I eat before going into a workout?
Should I invest in protein powder and/or preworkout? What's the difference between the two?
#43087 to #43077 - nwbballplayer ONLINE
Reply 0
(02/10/2016) [-]
I'll just answer your questions in the order you asked.
A. Barbell bench press and dumbbell bench are related in that they are chest exercises, but that's about it. Strength increases in one doesn't necessarily mean the same increases in the other. For instance, I normally pause bench around 215 for sets of 5, but I'll use 85lb dumbbells for sets of 5. Include both for a more complete chest workout.
B. Some people can workout without any food or drink prior. I, however, can't workout on an empty stomach. Its mainly preference as long as you're getting enough calories throughout the day.
C. Protein powder is what it is. Flavored or nonflavored powder with high protein content to help you meet your protein requirements. Id use it if you can't hit your protein requirements through food alone. Pre workout is a supplement taken before a workout. Its ingredients can include but aren't limited to: caffiene, beta alanine, creatine, arginine, bcaas, and others. Use it if you need more energy when lifting or want to give yourself a little more of an edge. Not really needed though if you're a novice lifter unless you really want it.
#43082 to #43077 - narddogg
Reply 0
(02/10/2016) [-]
Sorry m8, I asked a question as a reply on your question instead of a new post.
Although I'm no expert, I'd say that the preworkout is quite optional, especially for novices. As its name suggests, you take it before lifting to get primed for the upcoming workout. Protein powder, you can take it at any time to get that extra protein in your diet, although you ideally take it right after your workout. It has helped me, so I'd recommend it. You can find affordable brands at Costco, for instance.
#43081 to #43077 - narddogg
0
has deleted their comment [-]
#43075 - marinepenguin ONLINE
Reply 0
(02/10/2016) [-]
Won't get to lift til Saturday, and then on weekdays I'll have maybe 1 solid hour to lift and get out. Weekends I have literally all day though. So I'll probably save the short strength work for the week.
Monday- Bench
Tuesday- Deadlift
Thursday - Push press
Friday -Squat
Then Weekends I'll just do higher volume and hypertrophy work.
#43076 to #43075 - nwbballplayer ONLINE
Reply 0
(02/10/2016) [-]
Looks like a 531 week if I'm not mistaken?
#43078 to #43076 - marinepenguin ONLINE
Reply 0
(02/10/2016) [-]
Yeah that's it.
#43079 to #43078 - nwbballplayer ONLINE
Reply 0
(02/10/2016) [-]
Good shit man. Are you running some kind of 531 template or are you just running the original 531 by itself?
#43080 to #43079 - marinepenguin ONLINE
Reply 0
(02/10/2016) [-]
Trying to stick to the original. Just throwing in extra days on the weekends cuz I can.
#43074 - charredenay ONLINE
Reply 0
(02/09/2016) [-]
I'm Trying to lose weight and I'm afraid of ending up skinny but with a bunch of extra skin (I've seen some pics of such online). Any particular preventative measures I can take?
#43090 to #43074 - aeaduzb
Reply 0
(02/10/2016) [-]
Depends on how fast you lose that weight. If you lose 20lbs in a month your chances of having extra skin are higher than if you'd lose 10lbs in the same amount of time.
#43084 to #43074 - packalpha
Reply 0
(02/10/2016) [-]
Those are extreme cases. Mostly if you just do twists and other stuff like that the skin can tighten.
#43067 - thegentleluger
Reply 0
(02/09/2016) [-]
GIF
I take preworkout because fuck getting 8+ hours of sleep, who the fuck do you think I am? and how do I exactly do I use it? I usually take one scoop. Do I take as many as I feel comfortable with (aka feeling energized by my heart not exploding) or should in another scoop ?

Pic related, my first time trying 2 scoops.
#43073 to #43067 - baglesbites
Reply +1
(02/09/2016) [-]
Pre workout is for pussies you should be using coke pre workout for maximum energy
#43072 to #43067 - Draigor
Reply +2
(02/09/2016) [-]
Dont go over 2 scoops, it's not worth it. Your main goal should be to get a good night's sleep and eat alot. Theres not point in working out if you haven't adequately recovered from your last training session.

What kind of preworkout are you taking?
#43071 to #43067 - nwbballplayer ONLINE
Reply +2
(02/09/2016) [-]
IMO if you're at the point where you need to take 2+ scoops to feel an effect, you need to take a break from stimulants, at least for a little.
#43068 to #43067 - Sewallman ONLINE
Reply +1
(02/09/2016) [-]
Read the directions on the can, most typically it'll give you some heads up.