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#20391 - dehumanizer (11/04/2014) [-]
What to eat before/after workout?
User avatar #20416 to #20391 - jokerjack (11/04/2014) [-]
Whatever you personally feel best doing, and then change daily amounts to meet energy needs for your goals. Specifically timing meals around working out has been proved to have next to no effect unless you are an elite, competitive athlete working out at their levels more than once a day.

I personally feel perfectly fine lifting on just coffee and water in my stomach early in the morning

Guy I lift with has to have a bananna and 2 eggs or something that size or he has no energy

He does fine afterward, I would murder a stranger if I didn't get something to eat. I typically have some whey and an apple at the gym, then eat a very meaty sandwich after my first class as that's easy to pack and works for me
User avatar #20392 to #20391 - jayfizzle (11/04/2014) [-]
It really depends. Are you trying to lose weight? Gain weight? Do you have energy in the gym?

Can't go wrong with something wholesome like a glass of milk, eggs, chicken after the gym to get your body rebuilding those torn muscles. The "protein window" is like 30 minutes to an hour after the gym, which is when your body makes good use of any protein you give it.

Before the gym, I personally just make sure I'm not hungry, but also make sure I dont go to the gym on a full stomach. If you're bulking, some carbs/simple sugars for bursts of energy might be good. A sandwich, granola bar, coffee.
User avatar #20411 to #20392 - leal (11/04/2014) [-]
>Believing in the anabolic window
#20393 to #20392 - dehumanizer (11/04/2014) [-]
Just wanna get strong i guess.

I always go in the morning so i have to eat something for breakfast.
User avatar #20394 to #20393 - jayfizzle (11/04/2014) [-]
That's perfectly fine. Just make sure you eat enough protein throughout your day in order to promote muscle growth. About 1-1.5g of protein per pound of bodyweight per day is the recommended amount.
#20395 to #20394 - dehumanizer (11/04/2014) [-]
Kind of a problem since im a poor student away from home with no real way to cook.

Also cant get enough sleep.
User avatar #20397 to #20395 - jayfizzle (11/04/2014) [-]
Also, seems like you may have some mental wellness issues you need to address if you're having trouble sleeping. Consider finding help at a campus resource at your school. Theres usually free counseling available.
#20399 to #20397 - dehumanizer (11/04/2014) [-]
Nah eastern europe so dont have those.
User avatar #20396 to #20395 - jayfizzle (11/04/2014) [-]
Not a problem bro. I'm a college student under the poverty line as well. Luckily California gives me some good finaid or else I'd be working some minimum wage job somewhere. What is your monthly budget for food? You can get big without breaking your wallet I guarantee you that.
#20398 to #20396 - dehumanizer (11/04/2014) [-]
|Well its rather sketchy and my survival kinda depends on cooked food in jars sent from home. I guess i could afford atleast basic things like sausages cheese or some veggies but i have no real way of cooking the food. Atleast winter is coming so i can just store it by living it outside. I just dont really know what to eat.
#20402 to #20398 - sugoi ONLINE (11/04/2014) [-]
Buy protein powder and mix it with your own tears.
Buy protein powder and mix it with your own tears.
#20423 to #20402 - dehumanizer (11/04/2014) [-]
i'll mix it with ur mum's cunt juices m8
User avatar #20463 to #20423 - lotengo (11/05/2014) [-]
good idea, his moms cuntjuices have a high protein lvl as it is.

But srs, protein is the way to go. Buy a cheap bulk whey product. Some internetstore located in my town sells 4kg for 55 euro. Thats pretty cheap for my country. Try looking for a bulk deal
#20465 to #20463 - dehumanizer (11/05/2014) [-]
well im pritty poor and dont know where to buy from
#20428 to #20423 - sugoi ONLINE (11/04/2014) [-]
How can you when you're still crying over that one girl?
#20458 to #20428 - dehumanizer (11/05/2014) [-]
#20459 to #20458 - sugoi ONLINE (11/05/2014) [-]
You can't even bag a milf?   
The fuck is wrong with you bro?
You can't even bag a milf?
The fuck is wrong with you bro?
#20460 to #20459 - dehumanizer (11/05/2014) [-]
thats cuz she's fat and ugly, like you
#20464 to #20460 - sugoi ONLINE (11/05/2014) [-]
And you still couldn't seduce her!
And you still couldn't seduce her!
#20466 to #20464 - dehumanizer (11/05/2014) [-]
i didnt want to
#20467 to #20466 - sugoi ONLINE (11/05/2014) [-]
Yeah and now look at you crying over her!   
Jeez man I'm running out of laughing gifs...
Yeah and now look at you crying over her!
Jeez man I'm running out of laughing gifs...
#20468 to #20467 - dehumanizer (11/05/2014) [-]
das cuz u got a shitty reaction pic folder
das cuz u got a shitty reaction pic folder
#20484 to #20468 - sugoi ONLINE (11/05/2014) [-]
And you'll still cry over a fat milf and I'll go on to find more pics.   
And the circle of life continues.
And you'll still cry over a fat milf and I'll go on to find more pics.
And the circle of life continues.
User avatar #20381 - tallzed (11/04/2014) [-]
So I recently started to lose weight, I started at 297 at the beginning of the year and and I am now currently down to 243. I lost the weight too fast and have excess skin, can you recommend a way to get rid of it?
User avatar #20382 to #20381 - leal (11/04/2014) [-]
User avatar #20383 to #20382 - tallzed (11/04/2014) [-]
That is not an option for me at this time.
User avatar #20384 to #20383 - leal (11/04/2014) [-]
Gain Muscle.
User avatar #20385 to #20384 - tallzed (11/04/2014) [-]
Can you recommend a routine?
User avatar #20386 to #20385 - leal (11/04/2014) [-]
I'd say SS without the GoMad.
User avatar #20387 to #20386 - tallzed (11/04/2014) [-]
Can you elaborate what that means? I have no idea what you are talking about.
User avatar #20389 to #20388 - tallzed (11/04/2014) [-]
User avatar #20378 - alphajunk (11/04/2014) [-]
User avatar #20368 - marinepenguin ONLINE (11/04/2014) [-]
I wasn't expecting to hit 200 pounds on my current diet until after basic. But I'm 198 right now and still having steady gains. I haven't been making sure to eat enough at all recently and I'm still gaining weight. I wasn't expecting to reach this goal for another year or so, so I'm pretty pumped.
User avatar #20380 to #20368 - alphajunk (11/04/2014) [-]
what kind of substance do you mainly use to bulk other than protein supplements
User avatar #20400 to #20380 - marinepenguin ONLINE (11/04/2014) [-]
Just whey protein. Never used creatine or anything.
User avatar #20369 to #20368 - lulzformalaysiaair ONLINE (11/04/2014) [-]
How much have you gained in the past year?
User avatar #20370 to #20369 - marinepenguin ONLINE (11/04/2014) [-]
Over 50 pounds since September of 13. I was about 175 in April of this year.
User avatar #20371 to #20370 - lulzformalaysiaair ONLINE (11/04/2014) [-]
What?? How the fuck are you doing this? How the fuck do you go 50 pounds in a year, thats a pound a week!
User avatar #20372 to #20371 - marinepenguin ONLINE (11/04/2014) [-]
I'd say it was a combination of lifting heavy, eating big, and being a late bloomer like my dad was after high school.
User avatar #20373 to #20372 - lulzformalaysiaair ONLINE (11/04/2014) [-]
You're still doing the 5x5 or 5x10 (some isolations and such) stuff right?
User avatar #20374 to #20373 - marinepenguin ONLINE (11/04/2014) [-]
Yes sir. I've incorporated some high rep deadlifts (2 sets of 15) to help solidify my form there recently which was an idea of studbeefpile's. Actually got 205 for 15 tonight.
User avatar #20375 to #20374 - lulzformalaysiaair ONLINE (11/04/2014) [-]
Nice. I'm guessing having a solid form means you can lift heavier too with physical memory.
User avatar #20376 to #20375 - marinepenguin ONLINE (11/04/2014) [-]
Basically, I also was needing to solidify my form improvements on the deadlift. I was pulling 325 earlier for a few reps, but with average form. Now I have a lot better form and I feel a lot stronger so I think I could break 4 plates given a few months of work. Plus more weight = higher muscle gains, so that would be awesome.
User avatar #20377 to #20376 - lulzformalaysiaair ONLINE (11/04/2014) [-]
Gains mains, 5 pounds a week x 52 weeks = 260 gains a year! its le jk
User avatar #20361 - DontDeleteMeAgain ONLINE (11/04/2014) [-]
There's no real board for this, and I guess this is kinda mental fitness, but I want to try to get into meditating, but have no idea where to look or what to do. Can someone recommend a site/video guides/book/anything? Thanks!
#20356 - anonexplains (11/04/2014) [-]
Hello, I am looking for a way to lose weight (doesn't have to be quickly, but she'd a lot of pounds). I am 15 and weigh 187 pounds and sit on my ass all day. I just recently met this girl that I'm really in to, and want to get with. I need to know of a daily routine that would help me out a lot. I have a lot of free time on my hands, considering I do nothing all day. Thanks in advance.
User avatar #20379 to #20356 - alphajunk (11/04/2014) [-]
Do cardio exercises.
It's the main step in losing weight and try to cut off any fatty sugary food.

You're not focusing on gaining muscle,your focus is on losing weight.
User avatar #20359 to #20356 - DontDeleteMeAgain ONLINE (11/04/2014) [-]
Basically, stop sitting on the couch

Not basically, exercise. It's good that you're in no rush, don't put any pressure on yourself. But just get out there and do something that increases muscle (ie. lifting, running, aerobic/anaerobic training) Muscle requires energy, energy comes from calories, calories are stored in fat. The more muscle, the more calories required to function. If you maintain a steady diet, gaining muscle will do wonders in eating away at the fat. Good luck!
#20363 to #20359 - anonexplains (11/04/2014) [-]
Yeah but are there any specific exercises I should do like push ups/curl ups? I've been doing 30 second planks, 15 curl ups and 10 push ups for about 2 weeks twice a day which obviously isn't enough, so I was looking for something indoors. I'm more of a private person.
User avatar #20364 to #20363 - DontDeleteMeAgain ONLINE (11/04/2014) [-]
When I started out, a friend of mine told me not to worry about the core, because everyone has a six pack, they just have to burn away the fat...But any workouts that build the arm groups, traps, glutes, leg groups, and if you have a treadmill, running/jogging/walking is huge to calorie burning. Bottom line, if you feel sore afterword, you're making progress, so try out several exercises and figure out your personal preferences. I wish there was a clear, straightforeward path to weight loss, but it varies hugely from person to person.
User avatar #20340 - IamKingNothing (11/03/2014) [-]
guys, guys, how to eat healthy?
User avatar #20446 to #20340 - bobvonbobby ONLINE (11/05/2014) [-]
Just say no... I've just broken the habit as November started. No shit like pizza or cookies my roommate makes, even though I'd have like 10 at a time usually when he makes them. What mentally changed for me is.... I went home for the weekend and ate a ton and a ton of cake. I was like... i'm fucking disgusting. I'm done with this shit. And haven't had any shit foods since. Just constantly remind yourself of your goals and know that you don't need that shit food. Honestly, your body should be treated as a temple, and you're putting trash into it. You'll feel lethargic. Once you start to clean up your diet, the daily slump begins to fade away. You'll feel more energetic and happier. It's totally worth it. I'm just cutting my food intake to drop a few pounds, but in the meantime, I cleaned up my diet. You can do it. Just know when food is shit, don't fucking eat it.
#20354 to #20340 - lulzformalaysiaair ONLINE (11/04/2014) [-]
>look at nutritional label before eating
User avatar #20403 to #20354 - IamKingNothing (11/04/2014) [-]
yea but how do you say no to shit like chips, sodas and ice cream and chocolate and those fucking things.... i'm supposed to be on a strict fat and protein diet but i can't man
User avatar #20440 to #20403 - donnybergerstory (11/05/2014) [-]
Here's what you do, THROW THAT SHIT OUT. I will be at home and see candy and shit and right before I take a bite I stop myslef and just throw that shit away. You gotta just do it.
#20427 to #20403 - paintskillz (11/04/2014) [-]
Do you really not possess the ability to say no to things that are bad for you? If not, work on your self control first then start cutting back on bad foods until you have them only once a week or so in your diet.
User avatar #20404 to #20403 - lulzformalaysiaair ONLINE (11/04/2014) [-]
Well you start by approaching the item at question.
Then you speak to it like a human being.
Then you say the english word "no". man just dont be a pussy is the real answer
User avatar #20405 to #20404 - IamKingNothing (11/04/2014) [-]
ya but ad food doesnt taste bad, that is the peoblem
User avatar #20406 to #20405 - IamKingNothing (11/04/2014) [-]
oop, problem
User avatar #20330 - studbeefpile (11/03/2014) [-]
Okay, so the glorious routine that has been working so fantastically for my squat, is not showing the same results for bench. What is working for my legs just isn't working for my chest and tris, so I'm gonna re-write the bench portion of my program.

For kicks and giggles, what type of programming has given you guys the best results on bench?
User avatar #20336 to #20330 - jokerjack (11/03/2014) [-]
Alternating 3x5 and 3x3 and benching twice a week, with increasing 5 pounds each week

Or, you're trimming down? If you have a decent bench there's a strong likelihood you're at the point where you're just lifting to maintain it rather than improve it as you lose fat
#20355 to #20336 - anonexplains (11/04/2014) [-]
Isn't it 3x3 then 3x5 since you add 5 pounds from previous week so by the second time you are more used to the weight
User avatar #20413 to #20355 - jokerjack (11/04/2014) [-]
Whoops. Porely worded by me. I'd have two different amounts of weight for my 3 rep days and 5 rep days.

So say on day 1 I'd bench 3 sets of 5 reps @ 235 pounds. Then day 2 I'd do 3 sets of 3 reps @250 pounds

Next week my 5 day would be 240 lbs, and 3 would be 255

That make sense with the example?
User avatar #20333 to #20330 - marinepenguin ONLINE (11/03/2014) [-]
Okay so I couldn't find the article I was trying to find. But you're trying to cut down right? If that's right then you are not going to increase your bench press much until you start bulking up again.The bench press is most heavily effected by your bodyweight, and then secondly is most effected by your shoulder size and strength. When I gained weight there was a huge jump in my bench press, and then when I got bigger and stronger shoulders there was a second jump in my pressing. If you are losing weight and still maintaining or even gaining a little strength in the bench then awesome. But I wouldn't be expecting to put 10-15 pounds on it while you're cutting.
User avatar #20332 to #20330 - marinepenguin ONLINE (11/03/2014) [-]
Since you like high volume, I've heard that benching many times a week can help increase your bench press. Lemme try and find the article.
User avatar #20326 - marinepenguin ONLINE (11/03/2014) [-]
I'm not exactly sure why but I'm more sore from playing dodgeball and basketball the past two days and minimal lifting, then I normally am. It's my shoulders and mid back too.
User avatar #20328 to #20326 - jokerjack (11/03/2014) [-]
You're doing stuff your body isn't used to. I don't believe in the whole muscle confusion fad that went around a few years ago, but switching things up every now and then can definitely be beneficial
User avatar #20331 to #20328 - marinepenguin ONLINE (11/03/2014) [-]
Yeah I completely agree. Muscle confusion in short intervals can 've good for fat loss, but not much else. But its my shoulder, triceps, obliques, and mid back. It's just a weird bunch of muscles for playing dodgeball and basketball.
User avatar #20308 - toxicskull (11/03/2014) [-]
I'm 185cm tall (6 ft 1) and weigh 91kg, I was wondering what would be my ideal weight? Also what forms of exercise would help to lose weight around my legs, aiming more at my ass and thighs?
User avatar #20316 to #20308 - scandinavianpedo (11/03/2014) [-]
depends strongly on your build, but generally, someone your height should weigh 78kg +/- 10 kg to have a normal BMI.

and you can not choose where to loose fat, either its everywhere or nowhere. but you can however choose to work out your ass and thighs and get more muscle on them.

just eat right and exercise regularly. some good info simplesciencefitness.com/
User avatar #20314 to #20308 - marinepenguin ONLINE (11/03/2014) [-]
You can lose weight in one area. If you lose weight, you're going to lose it everywhere.
User avatar #20337 to #20314 - toxicskull (11/03/2014) [-]
Ah okay thanks for the info man
User avatar #20315 to #20314 - marinepenguin ONLINE (11/03/2014) [-]
#20307 - TokenWhiteKid (11/03/2014) [-]
Does /fitness/ ever transfer their feel of no gf into gym energy? Hit any PRs from it?

video related for me
#20324 to #20307 - oborawatabinost has deleted their comment [-]
User avatar #20313 to #20307 - marinepenguin ONLINE (11/03/2014) [-]
You don't need a girlfriend to be happy. I stopped working out for girls a long time ago. I have a girlfriend of almost two years and I'd probably be happier single.
User avatar #20301 - hippymofuka (11/03/2014) [-]
Do any of you remember that post, I think it was a 4chan screen grab, it was a guys saying he looks skinny 1 day on the mirror and the next day he looks fat, and then some replays with a nice quote, I dont remember the quote but it was something like a mirror reflects how far you have gone and how far you still have to go. I want to re read that quote. Please any help?
#20300 - Oblivion (11/03/2014) [-]
So I've got a question and was hoping you guys could help me out. I'm also going to use fancy words because I'm an asshat and would love for people to correct me if I'm using them incorrectly. I really want to learn more about this stuff.
I've been doing bodyweight stuff through www.neilarey.com everyday for a couple months now alongside my martial arts. Being ectomorphic I've never really had much of an issue with my weight, however as of late I've been trying to watch what I eat to see if I get any noticeable effect, whether physical or mental. Thus I have found the following quandry.
(TL;DR) Why (and in what situations) is whole milk preferred to it's alternatives?
Thanks in advance.
User avatar #20350 to #20300 - jokerjack (11/04/2014) [-]
I just realized this, thought he was all along but the left says Jessica, did /fit/ turn him gay?
#20305 to #20300 - oborawatabinost has deleted their comment [-]
User avatar #20320 to #20305 - jokerjack (11/03/2014) [-]
Is there another board for martial artists on FJ? We should get one together

I've got a background in Brazilian jiu jitsu. Moving every summer and a few semesters for internships plus with my college town being a smaller place without a legit black belt run gym means I'm bascially a horrible sandbagging white belt as I've been doing this 3 years. I won't compete again until I'm settled into a new gym and have my Blue

Been working on my kickboxing and wrestling slowly. When my shoulder heals up and I get back in cutting range of lightweight I'll take another mma fight this summer I believe. Won my first one last summer with an Americana after muscling out a body lock takedown.

@Oblivion- Whole milk is preferred simply as a cheap and easy way to increase calories. It costs virtually no more than skim, and has an extra 80 calories per 1 cup. Drinking it in mass gives usable ratios of fat, carbs, and protein for most people looking to put on size quickly.

Drinking 32 ounces of milk a day gives close to 600 calories. This is often the amount of excess you want over your daily burn to put on weight, so simply drinking more whole milk allows no other changes to a diet be made to gain
User avatar #20306 to #20305 - Oblivion (11/03/2014) [-]
Shotokan Karate, Ryukyu Kobujutsu, and I've been kickboxing for a while on top of that.
Really interested in Judo, Jiu Jitsu, and Kendo. What about yourself?
#20322 to #20306 - oborawatabinost has deleted their comment [-]
User avatar #20366 to #20322 - Oblivion (11/04/2014) [-]
I just love throws and being thrown. It's fun.
#20367 to #20366 - oborawatabinost has deleted their comment [-]
#20302 to #20300 - KungFuZerO (11/03/2014) [-]
When you're trying to put on weight and you don't care about your bf%.
The only difference is the fat content (and amazing taste).
#20293 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** Someone just called me an asshat. How do I gain maximum strength so I may destroy them?
**lefiddlesticks rolled image** Someone just called me an asshat. How do I gain maximum strength so I may destroy them?
#20325 to #20293 - oborawatabinost has deleted their comment [-]
#20327 to #20325 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** Yeah, I was joking. You should kill yourself, though.
**lefiddlesticks rolled image** Yeah, I was joking. You should kill yourself, though.
User avatar #20297 to #20293 - jokerjack (11/03/2014) [-]
Follow advice from Mark Rippetoe and/or Jim Wendler

Still fail because there's no way in hell you beat me short of putting in 4+ years at an mma gym and having a weight class or two on me

Or catching me after I injure myself in hockey again. Fuck I do that too often for it to be my just for fun sport
#20287 - pwnagraphy (11/03/2014) [-]


User avatar #20285 - studbeefpile (11/03/2014) [-]
Gravity's Union - Coheed and Cambria with lyrics
Squat update:

205 for fucking 20 paused. Fuck. Mother fuck. One of the hardest sets of my life.

Took me almost the entirety of this song to complete the set.

(on resting between reps) "It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you."
User avatar #20298 to #20285 - jokerjack (11/03/2014) [-]
Can I ask what you're looking to gain out of the very high (to my focal point) rep work I see you do often in here?

Do you do workouts focused around less as well and this is like the opposite of Joker sets? Genuinely curious even though this sounds like a bait and hate post. And also did you read/hear of this training method from somewhere or something on your own?
User avatar #20317 to #20298 - studbeefpile (11/03/2014) [-]
I'm looking to gain strength and size off of the high rep work. I went from 185 for 16 to 205 for 20 in 5 weeks. Not bad if you ask me.

I do have a heavy day that consists of a 3x3 and 5 singles for squat.

I got the idea from George Leeman. I did some online work with him quite a bit, earlier this year, and in the program he wrote me for powerlifting, all of the main working sets consisted of high rep work, with a few unique parameters. It works amazingly, so I incorporated a few of those ideas into my own program.
User avatar #20319 to #20317 - jokerjack (11/03/2014) [-]
Ok cool. Thanks for responding
#20272 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** The gym I use is only open between 8 a.m.-12 p.m. on Saturdays and not at all on Sundays, so I can't use it on the weekends. What are the best exercises I can do at home with no equipment?
User avatar #20274 to #20272 - jokerjack (11/03/2014) [-]
What are your goals? Where are you at currently with strength? Why do you absolutely need to get in on weekend? Most productive lifting plans are 3 days a week.

Anything is better than nothing though became my motto when I was living out of hotels for work in the summer
#20303 to #20274 - KungFuZerO (11/03/2014) [-]
"Most productive lifting plans are 3 days a week"

Are you retarded?
User avatar #20318 to #20303 - marinepenguin ONLINE (11/03/2014) [-]
Hes actually right. 3-4 days max is pretty much all you need for steady strength and size gains.
#20341 to #20318 - KungFuZerO (11/03/2014) [-]
For strength maybe. If OP is trying to put on mass, its probably not enough. He has no idea what OP's goals or training level are.
User avatar #20344 to #20341 - marinepenguin ONLINE (11/03/2014) [-]
It doesn't matter his goals. You can build strength and size with 3 days of working out a week no problem. Ever heard of 5/3/1, starting strength, the tedas method, or big and boring? All really successful programs built on 3 day a week workouts. You can build strength on two full body workouts a week, or even one a week. You don't have to have a bodybuilding split to gain strength and size.
#20345 to #20344 - KungFuZerO (11/04/2014) [-]
Once a week would not be efficient or probably sufficient. And I never said you have to do a BB split. Its just the most effective for building size. Which might not be OPs goals. I made an assumption as well so Im not much better than jokerjack.
User avatar #20349 to #20345 - jokerjack (11/04/2014) [-]
I would actually stand by that not only is 3 days a week optimal for strength, but also for a beginner putting on mass. Only once you're already a big dude, squat over 450 and bench over 300, does it start to become optimal to run an advanced split so as to hit a single muscle group insanely hard and then giving it a full week (or a day or two less) to recover if continued muscle growth is your #1 goal rather than getting stronger your priority (the two go hand in hand, you can just start to push one out in front of the other at this point instead of taking the middle ground)

I was making the assumption that someone who asked about what home exercises are best is not an advanced lifter.

Although marinepenguin, a lot of what I've seen has 2 days a week as the line for being able to build as a beginner or maintain as an intermediate. I haven't seen evidence for anything more than the barest of newbie gains with once a week. 2 a week lifting is pretty common for the mma crowd actually due to other demands.
User avatar #20351 to #20349 - marinepenguin ONLINE (11/04/2014) [-]
Well I wasn't saying that the two days or one day a week is the best day. It is just something I've seen work for people who have very little free time for things like working out. I agree with you though. It was just an example.
User avatar #20346 to #20345 - marinepenguin ONLINE (11/04/2014) [-]
Well of course it wouldn't be sufficient, but it can work. Regardless of their goals, if it involves lifting, the best course of action is a starting strength program 3 days a week, modified for either strength and size gain or fat loss. Any more would be a waste of time and energy, and less effective.
User avatar #20309 to #20303 - jokerjack (11/03/2014) [-]
A very far thing from it. Starting Strength, Stronglifts 5x5, Texas Method, Bill Starr 5x5, Madcow all are set up for lifting 3 days a week

Please tell me of a plan on par with them that is not 3 days a week. Only one that comes to mind is 5/3/1 which is set up for 4, but Wendler has stated can be run 3 times to add in more recovery time especially if it's used alongside other sports
#20277 to #20274 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** Lose my fat ass and try to get a little bigger. I don't feel like toned is the right word, but it's certainly not bulking. I can't do a pullup or anything, and I can do maybe 15-20 pushups or something. My arms are in pitiful condition. My legs have decent strength, but my knees prevent anything too major. I'm not sure what you mean by what I need to get in on the weekend, though.
User avatar #20283 to #20277 - jokerjack (11/03/2014) [-]
Let me ask a different way, what are you doing in the gym during the week?
#20290 to #20283 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** Pretending to work out.
User avatar #20291 to #20290 - jokerjack (11/03/2014) [-]
I'll help out someone who actually wants help. Not some asshat. If you're just doing bullshit, why even bother going in on the weekends? Go through, Look at some of the advice I've given others, or other well thought out advice from users, and do some of that. Don't waste my time
#20292 to #20291 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** You're on FunnyJunk. I asked for advice. I didn't ask to give someone my life story. It doesn't matter what position I'm currently in as far as my workouts go. I asked for good workouts to do at home. If you can't give me basic information without getting philosophical, you obviously don't know what you're talking about. Please, just end it all. What's holding you back?
**lefiddlesticks rolled image** You're on FunnyJunk. I asked for advice. I didn't ask to give someone my life story. It doesn't matter what position I'm currently in as far as my workouts go. I asked for good workouts to do at home. If you can't give me basic information without getting philosophical, you obviously don't know what you're talking about. Please, just end it all. What's holding you back?
#20264 - anonexplains (11/03/2014) [-]
I've been exercising 4-6 days a week for around 1hr 30 mins a day (helps me with college stress) and I still haven't seen results, I also have started eating better. Is it because I'm a female? I've heard women have a harder time with weight-loss than men do.
User avatar #20273 to #20264 - jokerjack (11/03/2014) [-]
We need a lot more details to help you out

What entails in a 90 minute workout? (biggest one)
How long have you been doing this?
Do you know how many calories you are eating? (second biggest one, possibly 1st)
How big are you?
Are you sleeping right?
plus any other thing you feel applicable in any way shape or form. Then we can give you some advice.
#20289 to #20273 - anonexplains (11/03/2014) [-]
30 minutes of elliptical, 30 minutes of cycling 100 crunches, alternating days I trade crunches for lifting dumbbells about 10 lifts in different positions for each arm. Then I go to an hour long high intensity zumba class. I've done this for a month and a half, I sleep enough. Only two healthy places to eat on campus and I eat 1,700 to 2,700 calories a day (it's a lot I know but sometimes after working out so much I get horrible hunger cravings once I ate a whole footlong from subway in one sitting.)
I was190 but I've gained (what I assume) is muscle and I'm 220 now.
My clothes still fit comfortably but otherwise I haven't noticed results.

I only said women have a harder time losing weight because our bodies try to conserve extra nutrients to prepare us for having a baby not being a whiny feminist or anything.
User avatar #20295 to #20289 - jokerjack (11/03/2014) [-]
No, I totally understood what the woman line meant. An athletic body fat for a male is 6-12%. For women it's 10-20. No worries there

The problem you have is you're just doing cardio. Nothing in there preserves strength. If you're going to do that much light exertion cardio download some tracking app on you phone like myfitness pal and use conservative estimates of how much you burn on each workout. Then eat 500 calories less than that and be accurate with your tracking. If you've gained 30 pounds in a month and a half you've been eating far more than you're burning. I'm sorry, but that's not muscle. Maybe a couple pounds in your legs if you're lucky.

Is there any chance I can convince you to do some strength training at the gym? No, not 100 rep abs or playing with the pink dumbells ( I miss the days when the little dumbbells in the gym were actually pink and purple). During a caloric defecit it triggers your body to preserve the muscle mass it has and burn closer to pure fat to make up the energy imbalance. If you're a beginner as you are, you can even gain strength on it.

That's just far too much low intesity, high repetition cardio and it's throwing your body out of whack. My guess is you're underestimating your serving sizes and therefore the number of calories you are eating to get that weight gain while doing that. Cut back the cardio to which ever you like most or alternate, and put in time working on strength. The recovery period from strength training also causes the body to burn more throughout the day

And ignore lefty below. Apparently he's putting forth the most lame attempt at trolling the board we've had in a while
#20304 to #20295 - KungFuZerO (11/03/2014) [-]
Essential body fat for women is 12%
I didn't read past that bc I assume its as stupid and incorrect as the first line.
User avatar #20310 to #20304 - jokerjack (11/03/2014) [-]
My mistake. I went off of memory instead of re valididating
This seems like a reputable source. I remembered the 10 number, but that was the low end of essential. Why I decided to make the range for women 10 when I knew men was 6 I have no idea. Holding the 20 and decreasing the range would have solved it

But the rest of what I said holds
#20299 to #20295 - anonexplains (11/03/2014) [-]
See i do a lot of cardio because I heard that's best to slim down and then go back and tone up after, or else you'd just have a bunch of muscle under your fat. And I'm not sure about weight training because the guys that go to my gym are those weird huge arm guys but small legs and they're really intimidating. On weekends I've been trying to add in more core things because I'm not comfortable going on jogs around campus or on the treadmill.

And yea it's like the freshman 15 but worse, I've never been this heavy and it's probably from stopping at one of the fast food places usually once a day. My eating schedule is also weird because of my classes. I just feel like giving up... Also is it weird that I poop like 5 times a day now?
User avatar #20312 to #20299 - jokerjack (11/03/2014) [-]
I'm sorry you feel intimidated by the men in the gym. I guarantee they really don't care about another women in the free weight area (at my college gym it's normally a ratio of 4 guys to 1 girl working out so not so bad) and will certainly leave you alone for the most part. If anyone does give you trouble, a swarm of bigger guys will be there to get that 1 asshole to back the fuck down. We realize old stereotypes are still around and are trying to make it a comfortable place for all again.

The slim down then tone back up thing isn't really how it works either. If you're eating less than you are burning, you'll lose fat even with (especially with) lifting. It's just that once the fat gets low enough muscle starts pressing up against the last layers and then the skin starting to give you a defines look rather than staying just fat and saggy even after you've reached what you feel is your goal weight. That's the reason I encourage it even for women. And do not worry at all about accidentally getting too big. That's hard enough even for a guy to do, but damn near impossible for a women since the testosterone levels aren't there. If you see a very ripped girl she has been doing this dedicated for years and years. The ones more than just ripped and putting on serious mass are on some sort of drug regime
User avatar #20311 to #20299 - jokerjack (11/03/2014) [-]
The idea that cardio is the best for slimming down is an oversimplified concept. By the hour, you burn more calories going on a run or riding a bike or something than you do lifting weights. But after a point, you start recieving diminishing returns. You begin working out for so long that the body gets used to having to pull energy from fat to get you through that time, that it slows the burning of fat when you're not actually working out (and you burn more calories per day with necessary functions. My bmr is 1760. I don't feel like running a half marathon a day to burn that amount extra through exercise) so having your body burn the excess fuel on your person throughout the day and night as you sleep is the better choice

Another thing with fast food is that the large amount of sodium and enriched carbs in a typical meal can cause inflation and excess water tension, holding onto your weight that way. If you have to go to fast food it can be done, but just try ordering the healthiest things on the menu and accepting that FF places can't make them taste good. Grilled chicken sandwiches no mayo, Grilled chicken salads with dressing on the side, ect

I mean, what you're doing now clearly isn't working. I think it's in large part to you eating far more than you think. Try a calorie counting app, it lets you enter your information and figure out how much you need for your goal, and be truthful with how much a servings size was. I used to be pretty damn overweight, first thing I learned was that I was pouring myself a 600+ calorie bowl of cereal every morning because 3/4 of a cup of cereal is fucking small. I had thought I was have just a 200 cal serving. Same idea goes with about everything in America. You ever sit down and eat just 11 chips or 5 crackers? Nope.
#20321 to #20311 - anonexplains (11/03/2014) [-]
I've been calorie counting more often, it's damn depressing. I can never sit down a finish a meal but I eat snacks throughout the day and that's my problem. I just see it as a snack here and a snack there and really it's not. Can I add you as a friend for future help?
User avatar #20323 to #20321 - jokerjack (11/03/2014) [-]
Yeah, go ahead and add me. I'm more than happy to help through PMs and such. I used to be pretty overweight, and my biggest problem was the 4-6 "small and harmless" snacks throughout the day. Grabbing a granola bar, handful of nuts, those sugary yogurt things. Not the most unhealthy stuff out there, but it adds up hard especially when I was eating full meals.

Pretty sure my breakfast, lunch, and dinner throughout highschool would have put me at a healthy mataining weight, but it was the grabbing something everytime i walked past the cupboard that put me over the top

Yeah, go ahead and add me for future stuff
#20265 to #20264 - anonexplains (11/03/2014) [-]
I've been doing this for a month and a half.
#20271 to #20265 - lefiddlesticks (11/03/2014) [-]
**lefiddlesticks rolled image** It's because results are sexist.
#20260 - anonexplains (11/03/2014) [-]
Any weight loss advice for a 250lbs, 5'3 asthmatic that can't afford gym membership?
User avatar #20263 to #20260 - jokerjack (11/03/2014) [-]
Eat less, move more. It's not rocket science. Don't go too hard in the beginning so that you get burnt out. Make changes you can continue for the rest of your life. Try to eat a few more healthy things and a few less things out of boxes, but again don't try this all at once or you'll hate healthy food. Worry less about the scale and more about how much better you feel on a daily basis. Find something you enjoy doing and you'll never have to force yourself to exercise. Lots of things count as exercise, just be more active. You don't have to go running or biking or hit a gym. You can walk on trails, go skiing, do yardwork, ect. Finding an active hobby is the best place to start
#20269 to #20263 - anonexplains (11/03/2014) [-]
Thank you
User avatar #20262 to #20260 - derpityhurr (11/03/2014) [-]
find out how many calories you need a day and eat 300 below that
#20270 to #20262 - anonexplains (11/03/2014) [-]
Thank you
User avatar #20252 - marinepenguin ONLINE (11/03/2014) [-]
Just had my first drill this weekend. It was super fun and the gym they have is pretty sweet. PT consists of whatever you want for 2 hours. So on Saturday I lifted for about an hour then played basketball for another hour. And today I lifted for about 30 minutes and then we played dodgeball for an hour and a half. Imagine a group of 30 guys and girls ranging in age from 18-28 with real dodgeballs, refs, and everything. the only thing that really sucks is that you need to be 75 miles or more from base before to get a hotel on base, my town is 73 miles away. So I have to get up at 430 and drive for an hour and a half.
User avatar #20275 to #20252 - jokerjack (11/03/2014) [-]
That blows on the distance. Like hardcore. Glad everything else went great. Be the ideal soldier for two weeks or so and see if you can ask a superior about possibly fudging the distance or making an exception if possible
User avatar #20280 to #20275 - marinepenguin ONLINE (11/03/2014) [-]
Drill is at 8, roll call is at 7:30. So if I want to get there at 7 I leave around 5:30 and get up at 4:45.

Plus drill is every month so it's not like I can be a good soldier for two weeks haha. I'll have to ask more info about it, but my parents said they may be able to book me a hotel every now and then nearby.

Other then the driving issue though, I loved every part of drill.
User avatar #20282 to #20280 - jokerjack (11/03/2014) [-]
Ah. I read that wrong. Yeah monthly drill you're just gonna have to bite the bullet and make the drive. Sucks on that you're not slightly further away but aw well. If everything else was that great it's not a bif deal. Pretty cool of the parents to do on occasion. When's your boot camp?
User avatar #20284 to #20282 - marinepenguin ONLINE (11/03/2014) [-]
Sometime after January 1st. My recruiter (who's also in charge of my drill flight, called student flight) said that many of the new kids have their ship dates, and he gave us a number to call for if we want to know. I'll know if I have my date in the next few days.
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