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User avatar #18745 - fishinyourface (10/12/2014) [-]
I just started lifting weights (dumbells, because that's all I have to work with at the moment) and I'm not completely sure just how much I should be lifting. How do you know where to start, and how long do you have to wait to lift again? I looked around and some say 48 hours, but some say more.
#18750 to #18745 - baglesbites (10/12/2014) [-]
How much weight if relative to you. If you can do 5 sets of 5 reps at 10 pounds, do that. Next workout try and do 5x5 at 15 pounds. As long as your form is good and you eat right, you will get stronger. As for rest periods, a beginner can do squats three times a week (look up goblet squats) and bench, deadlift (try dumbbell romanian deadlifts) and overhead press every other workout. Try and find a beginner dumbbell workout or modify a barbell program like Sarting Strength or Stronglifts 5x5
User avatar #18756 to #18750 - fishinyourface (10/12/2014) [-]
thank you!
#18742 - anonymous (10/11/2014) [-]
deadlifts. Do you do them on leg day or back day?
User avatar #18765 to #18742 - TokenWhiteKid (10/12/2014) [-]
If you can't deadlift at least 3.5 plates each side of the bar, you shouldn't have a back day or leg day and should instead be doing a novice or intermediate barbell program.
User avatar #18743 to #18742 - scoobydoobydo (10/11/2014) [-]
Back because it would be hard to squat and deadlift on the same day.
User avatar #18737 - nsfwcontent (10/11/2014) [-]
If I work out 3 times a week is it worth using whey protein?
Not sure whether to invest in it or whether it wouldn't benefit me much.
Working out at home at the minute but joining a new gym next week as old one was pants.
User avatar #19454 to #18737 - jayfizzle (10/20/2014) [-]
honestly, its a waste of money. Does it work? yes. However, you can get protein from eggs, milk, red meats, etc. People that really need protein shakes are those at the pro level that cannot eat the calories/cholesterol that comes from natural protein sources.

currently, my post workout protein fix is 4 fried eggs on a bed of rice w some sriracha. mmm mmm mmm nasty protein shake never again
User avatar #18740 to #18737 - marinepenguin ONLINE (10/11/2014) [-]
All whey protein is meant for is to help you get more protein after a workout or in a day. It'll help you get some more calories in too, so if you want to gain some extra size then I say go for it.
User avatar #18736 - nefarian ONLINE (10/11/2014) [-]
When using an indoor bicycle, is it better to have it on low gear and drive as fast as possible or high gear and just trying to keep it up?
User avatar #18744 to #18736 - fishinyourface (10/12/2014) [-]
intervals are the best way to go if you have that setting on your bike. If not just make it up yourself.
User avatar #18741 to #18736 - marinepenguin ONLINE (10/11/2014) [-]
Higher resistance probably builds more muscle. Lower resistance probably builds more endurance. I don't cycle much though.
User avatar #18734 - marinepenguin ONLINE (10/11/2014) [-]
I've been really focusing on shoulders the past couple months. It's helped my bench get a lot stronger, my shoulders have really filled out and gotten stronger too.

On top of that I'm doing about 45-50 pushups in a minute, and around 70-75 situps in a minute. once I start improving my run times again, I'll have that PFT in the Fucking bag.
User avatar #18721 - tubaplayah (10/11/2014) [-]
I just started boxing and would like to gain more muscle however I am overweight at 5' 5" and 209 what is the best course of action? Should I focus on weight loss first, then move to gaining muscle? Or is just my own personal preference?
#18764 to #18721 - oborawatabinost has deleted their comment [-]
User avatar #18767 to #18764 - hsm ONLINE (10/12/2014) [-]
your username sounds like something Cr1tiakal once named his character in a game
#18791 to #18767 - oborawatabinost has deleted their comment [-]
User avatar #18793 to #18791 - hsm ONLINE (10/12/2014) [-]
I knew it. During the days FJ was down, i saw every single Cr1tikal gameplay and commentary video. He gives all of his characters such amazing and unique names that it's a little hard to forget. My favorite quote from him right now is ''I will bathe in lava just to have your permission to flush the toilet you had diarrhea in''
#18794 to #18793 - oborawatabinost has deleted their comment [-]
User avatar #18795 to #18794 - hsm ONLINE (10/12/2014) [-]
Mine is ''Mr president''
#18797 to #18795 - oborawatabinost has deleted their comment [-]
User avatar #18798 to #18797 - hsm ONLINE (10/12/2014) [-]
Most people in real life are faggots
#18799 to #18798 - oborawatabinost has deleted their comment [-]
User avatar #18728 to #18721 - hsm ONLINE (10/11/2014) [-]
Focus a lot on cardio because if you're boxing you're gonna need stamina more than anything. Lift heavy, do a lot of calisthenics and run like hell. Also don't forget to practice actual boxing.
User avatar #18725 to #18721 - unncommon (10/11/2014) [-]
Lose weight while gaining muscle bud.
User avatar #18720 - thisistheguy (10/11/2014) [-]
Just hit my goal of the year by squatting 225 today, how are you guys doing in your fitness goals?
User avatar #18766 to #18720 - TokenWhiteKid (10/12/2014) [-]
I got back up to 225lbs squat, proper form, below parallel and it feels fantastic

I'm also making a lot of progress on my bench press and overhead press. My next goal is to overhead press 35lbs each side which I'm only 10lbs away from doing
User avatar #18715 - nigalthornberry ONLINE (10/11/2014) [-]
The past few times I've been measured for my height its been between 5-11 and 6-2
Am I just changing it with my posture or are the measurers wrong?
User avatar #18726 to #18715 - unncommon (10/11/2014) [-]
User avatar #18729 to #18726 - nigalthornberry ONLINE (10/11/2014) [-]
No shoes both times
User avatar #18730 to #18729 - unncommon (10/11/2014) [-]
Uh, well have someone measure you too ensure accuracy, it have have been the angle and you marked your head at.
User avatar #18732 to #18730 - nigalthornberry ONLINE (10/11/2014) [-]
Everyone who's measured me has been about a foot shorter than me...
#18714 - anonymous (10/11/2014) [-]
That feeling when you could only do 100 reps with only the bar

God Im weak
User avatar #18719 to #18714 - marinepenguin ONLINE (10/11/2014) [-]
Why would you do that many reps with just the bar?
User avatar #18716 to #18714 - nigalthornberry ONLINE (10/11/2014) [-]
Better than moot
User avatar #18713 - brizzle (10/11/2014) [-]
Hey, guys. Glad FJ is back up. In the server change, a comment I had posted was lost. Basically, I was saying that I had just joined a gym after several years of not exercising and it was suggested that I try Stronglifts 5x5. Well, I did some research and decided this was something I would like to do. I downloaded the android app, purchased the upgrade and started earlier this week. Day 1 killed me! Grabbed some whey protein and recovery supplement and got back to it (although I still have trouble with stairs 4 days later), but this program excites the hell out of me. I am 5'9" and 245-250 lbs. Long term I hope to get back under 200, but if I'm fit and muscular, I don't care what my weight is. I have a question, but I don't want to seem like an impatient prick: how long before I start noticing a decrease in weight, body shape, and/or body fat? Like I said, I just started and I know it takes time, but realistically, what can I expect. I have changed up my diet significantly, but I haven't completely cut out fatty foods, just eating less and smaller portions. Thanks for your help, guys.
User avatar #18727 to #18713 - unncommon (10/11/2014) [-]
You don't wanna hear it, but as long as it needs to take.
Since you are just starting to exercise you'll notice faster gains tho.
User avatar #18712 - JoshOwnsAll ONLINE (10/11/2014) [-]
Ok, so I've got a problem. I've been lifting for about 3 months, with little visible change.
I italked to one of the pt's at my gym and he said that it's probobly my eating.
So, I'm 5 feet 8 and 125 pounds. Ultra fast metabolism, my docs say it's insane. I've got close to 4% body fat. I'm eating tons of protein, tons of carbs, pretty much tons of everything, and now I'm lifting a little more seriously. No visible change either, but I'm definitely stronger. Wat do to get swole?
#18735 to #18712 - baglesbites (10/11/2014) [-]
If you have a blender you could make homemade weight gainer shakes. Use 2 cups of whole milk, 1.5-2 cups of quick oats, 2-4 tablespoons of peanut butter and some berries or spinach/kale. You could also add greek yogurt or cottage cheese if you want more protein. High fat and high protein foods are going to be your best friend in the long run
User avatar #18717 to #18712 - marinepenguin ONLINE (10/11/2014) [-]
Eat more. That's all. Seriously. If you aren't growing then you aren't eating enough food. Count your calories, eat 3500-4000 calories a day. I was 145 at 6'3 in the same condition you are. Now I'm 196 a year later.
User avatar #18731 to #18717 - JoshOwnsAll ONLINE (10/11/2014) [-]
God, I try. My normal calorie intake is 1900 daily, and I've been pushing into 2700. I feel sick after eating a little more than what I'm used to. Besides, I never go hungry. I can go a pretty long time without getting hungry, just tired. It's like my body is only fucking with me and my desire to get big
User avatar #18733 to #18731 - marinepenguin ONLINE (10/11/2014) [-]
Just try to eat a little more calorie wise every day. Your body eventually gets used to it and even starts getting hungrier when it starts getting the fuel it needs. My advice on eating more is to have more big meals a day. Eat a big breakfast, early lunch, late lunch, dinner, then eat before you go to bed. If you eat 800 calories at each of those meals you'll be eating 4000 a day.
User avatar #18706 - cptmongtard (10/11/2014) [-]
Okay I've reached a fitness addiction and what I'm about to start will either make or break me as an athlete. I'm going to be running 3 workout routines at the same time for 60 days. One is the one that I already do, and don't think it's enough, another is Insanity, and the final one is what I've posted.
#18752 to #18706 - KungFuZerO (10/12/2014) [-]
That doesn't sounds like a good idea dude. Insanity just gets you tired. I fyoure trying to lose weight or gain muscle, stick to one plan and make it perfect. Ask questions. Seek help. Theres never a need for more than one routine.
User avatar #18772 to #18752 - cptmongtard (10/12/2014) [-]
Appreciate the suggestion, dude. I'm gonna go for it but if it completely kills me then I'll just do one, but the reason I'm doing the 3 is because doing 1 hasn't felt like enough no matter how much I up it
#18844 to #18772 - KungFuZerO (10/12/2014) [-]
Im just saying if you're doing a program and its not working, it means you're doing it wrong. Theres no circumstance in which the amount of routines is the problem. I have my CPT and CSCS, if you want to PM your goals and routine Id be happy to help.
#18843 to #18772 - KungFuZerO has deleted their comment [-]
#18842 to #18772 - KungFuZerO has deleted their comment [-]
#18841 to #18772 - KungFuZerO has deleted their comment [-]
#18707 to #18706 - cptmongtard (10/11/2014) [-]
Would help if I posted the picture
#18753 to #18707 - KungFuZerO (10/12/2014) [-]
Dont do these shitty bodyweight workouts. You'll never progress. Unless your #1 goal is to increase your body squat endurance, pick up a goddamn barbell
User avatar #18771 to #18753 - cptmongtard (10/12/2014) [-]
I'm doing a weights one as well, dude. The one I do at the minutes is all weights
#18709 to #18707 - lolpandas (10/11/2014) [-]
Do you just really like cardio?
Do you just really like cardio?
User avatar #18722 to #18709 - cptmongtard (10/11/2014) [-]
There's 3 of them, they make a full workout that's hopefully gonna be pretty intense, and it includes a lot of weight work
User avatar #18703 - istrollid ONLINE (10/11/2014) [-]
has anybody here achieved a runners high if so can you explain how it feels like
User avatar #18704 to #18703 - unncommon (10/11/2014) [-]
Your legs go numb, you no longer feel out of breath, and feel motivated to finish. Typically only happens in the final stretch.
User avatar #18708 to #18704 - istrollid ONLINE (10/11/2014) [-]
In that case i have felt it many a time. So it's basically a adrenalin rush? But i also feel like on "autopilot" when I'm experiencing it.
User avatar #18710 to #18708 - unncommon (10/11/2014) [-]
Sounds about right.
User avatar #18711 to #18710 - istrollid ONLINE (10/11/2014) [-]
So did I just got over an addiction but now I'm back running looking for a fix...
User avatar #18697 - neokun (10/10/2014) [-]
Guys I need help. Im exercising every other day and keeping to a healthy diet. But here's my problem. I don't know how many calories im supposed to consume. I check loads of different calculators on the internet but they are all completely different from each other. none of them are accurate.

Im 18 years old and 5ft 7 inches. I weigh 201 pounds. How many calories should I consume to start losing weight? (preferably 2lbs a week)
User avatar #19456 to #18697 - jayfizzle (10/20/2014) [-]
online calorie calculators as mere suggestions. they dont take into account metabolism and personal lifestyle. Listen to your body. Test out different amounts of calories and see what works. If you want to lose weight, just drop a couple hundred calories and see how your body reacts. If nothing happens, drop some more. Just make sure never to starve yourself
User avatar #18705 to #18697 - cptmongtard (10/11/2014) [-]
If you work out 5 days a week and consume 800 calories a day you can drop an easy 8lbs weekly and still make some noticable gains
User avatar #18718 to #18705 - marinepenguin ONLINE (10/11/2014) [-]
That is the worst possible idea.
User avatar #18723 to #18718 - cptmongtard (10/11/2014) [-]
Why so? I did it and I've never had a problem with it
User avatar #18724 to #18723 - marinepenguin ONLINE (10/11/2014) [-]
You only ate 800 calories a day and exercised nearly every day? the only way that would be a remotely good idea is if you were morbidly obese. That's because when you eat that little your body goes into starvation mode and your metabolism goes waaaaaaaay down. Making your progress go much slower then normal. The best way to lose weight is to go a few hundred calories below what your body needs and then exercise.
User avatar #18773 to #18724 - cptmongtard (10/12/2014) [-]
I did it for about a month, gains went up, granted not as much as on a high calorie diet, weight went down.
User avatar #18782 to #18773 - marinepenguin ONLINE (10/12/2014) [-]
Yeah it always works for a whole, before your body starts to pretty much shut down. If you want stable and consistent results. Eat more and do less. If you keep doing what you are doing now, it's going to be an uphill battle for a long time. Especially trying to get your metabolism right again.
#18700 to #18697 - KungFuZerO (10/10/2014) [-]
Don't worry too much about what the online calculators are saying. Heres what you do. Count your calories for a few days and find the average. This is your maintenance amount. If you want to lose 1lb/week, eat 500 LESS calories per day (3500/week). If you want to lose 2lbs/week, eat 1000 LESS calories per day (7000/week). If you can't eat that little amount of calories, burn the rest of through exercise (for example: eating 500 less and burning 500/day). Also, remember that muscle burns calories at rest, so weightlifting will increase your metabolism. Not by much, but it helps.
#18696 - anonymous (10/10/2014) [-]
Should a sort-of experienced 16 year old do Stronglifts 5x5?
#18754 to #18696 - KungFuZerO (10/12/2014) [-]
Sure, start light and make sure your form is spot on. Once you plateau or get bored, try another routine. Personally, I love my current 3 day split routine.
#18695 - brokenhalf (10/10/2014) [-]
hey guys,  i need some advice. I'm not terribly out of shape. still pretty slender, and can run for quite a bit without getting winded. but im lacking any muscle definition. i have the outline of a six pack, but its fading, and my pecks are nearly non-existent. and my arms have become skinny, and don't look nearly as muscular as they use to be. but i can't afford to go to a gym. can anyone suggest what i should do at home?
hey guys, i need some advice. I'm not terribly out of shape. still pretty slender, and can run for quite a bit without getting winded. but im lacking any muscle definition. i have the outline of a six pack, but its fading, and my pecks are nearly non-existent. and my arms have become skinny, and don't look nearly as muscular as they use to be. but i can't afford to go to a gym. can anyone suggest what i should do at home?
User avatar #18698 to #18695 - ablueguy (10/10/2014) [-]
Triceps: Pushups (and most variations), chair dips
Biceps: chinups, curling anything (when I wasn't in a gym, i filled a backback with heavy books... not the greatest for measuring progress, but it works), also rows
Shoulders: Pullups with a wide grip. it also helps your chest and back a little, but not a lot.
Abs: situps, crunches, plank, any variation of those... if you have a pull up bar, you can raise your knees to your elbows, or do L-sits, you hang from a bar and hold your legs out straight in front of you.
Legs: Squats, lunges, calf raises on a step
This is basic really, for a pretty basic workout I'd say

20 body weight squats
10 push ups
20 walking lunges
10 dumbbell rows (using a gallon milk jug)
15 second plank
And doing as many rounds as you can.
And, eat good, eat more.
#18699 to #18698 - brokenhalf (10/10/2014) [-]
thanks dude! much appreciated. seriously
thanks dude! much appreciated. seriously
User avatar #18694 - istrollid ONLINE (10/10/2014) [-]
fuck it im going jogging!
#18701 to #18694 - KungFuZerO (10/10/2014) [-]
But your gaaiinnzzz!
User avatar #18702 to #18701 - istrollid ONLINE (10/11/2014) [-]
let's take one step at a time
User avatar #18692 - pioneermhm (10/10/2014) [-]
First time posting at this board........

So, I started working out my fat ass two months ago...... At first, it was going great, lost 4 kgs in the first month losing about 1,100 calories a day and taking in 1800. I could also lift around 2x more. I however just hit a wall lately where I'm barely losing any weight and getting weaker when it comes to lifting...... Any advice? Any help appreciated and thank you in advance
User avatar #18693 to #18692 - marinepenguin ONLINE (10/10/2014) [-]
Whoa hold up here. Are you only eating 1800 calories a day and then burning 1100 calories through exercise? If that's the case, then no wonder you aren't losing weight. Even if you aren't burning that much through exercise, you should be eating more then 1800 calories.
User avatar #18738 to #18693 - pioneermhm (10/11/2014) [-]
How much would you recommend?
User avatar #18894 to #18738 - jokerjack (10/13/2014) [-]
How do you think you are burning 1,100 calories a day? That's close to a half marathon a day
User avatar #18895 to #18894 - pioneermhm (10/13/2014) [-]
I put a treadmill at max incline and 6 km/h for 30 minutes, then I use the stationary bicycle for 15 minutes, then use the elliptical trainers for 15 more minutes, then I work out my muscle for close to 1.5 hours and then back on the treadmill for half an hour
User avatar #18901 to #18895 - jokerjack (10/13/2014) [-]
If you are indeed doing that much each and every day, then you are drastically over training and your body is hitting starvation mode trying to figure out what the fuck you are doing to it. It's holding onto everything possible because it doesn't know where any new energy is going to come from

Back off on the stuff there bud. Do the weights (what program are you running?) and one of those treadmill/bike/elliptical sessions and bump it up to 2200-2500 cals and see if your body recovers

You must be feeling like shit. You aren't doing yourself any favors there
User avatar #18905 to #18901 - pioneermhm (10/13/2014) [-]
Thank you! My program is basically working out every muscle from big to small. Day 1 I do Chest, shoulders, Abdomen and biceps. Day two I do back, legs and triceps, around 2-4 machines per muscle
User avatar #18924 to #18905 - jokerjack (10/13/2014) [-]
That sounds like a program you got out of a men's health magazine

Read this stronglifts.com/5x5/
and this startingstrength.wikia.com/wiki/FAQ:The_Program

decide which you like best (personally I added in pull-ups for another full pull motion) and add some vanity arm work in at the very end if you wish

Get off the machines. Those are A) more likely to injury you than anything else in the gym, B) give you muscle imbalances from not using the stability msucles and C) not going to give any progress besides the kind my grandma can make with pink dumbells as she watches the Letterman show
User avatar #18739 to #18738 - marinepenguin ONLINE (10/11/2014) [-]
How tall and heavy are you?

More then likely you have accumulated a lot of metabolic damage and your metabolism is very very slow. Which means you aren't going to lose much weight no matter how hard or often you work out. The best approach isn't a fast and furious weight loss regimen, it's a slow steady process. Say that your body needs about 2200 calories a day to hold onto it's current size. You'd want to eat around 1900-2000 calories a day to lose about a pound a week, without exercise. Exercise with some strength training 4 times a week on top that and you'll hold on to more muscle and burn a little bit more fat.
User avatar #18899 to #18739 - pioneermhm (10/13/2014) [-]
Also, I am 80kg and 5,9 tall
User avatar #18896 to #18739 - pioneermhm (10/13/2014) [-]
Thank you, I will try that! Also, any tips on what these calories shoud be made of? i.e 50% proteins and 15% fats for example?
User avatar #18900 to #18896 - marinepenguin ONLINE (10/13/2014) [-]

Here's a good article about metabolic damage. Read about it. It'll teach you more then I could and how to recover from it.
User avatar #18685 - medxforme ONLINE (10/10/2014) [-]
Hey /Fitness/, the gym that I'm currently going to doesn't have a machine for seated calf raises. What would be a good alternative? I was thinking about doing them on the leg press, but I'm afriad those are too similar to standing calf raises. Any advice?
User avatar #18688 to #18685 - marinepenguin ONLINE (10/10/2014) [-]
Just do standing calf raises for a lot of reps. You don't need to do both seated and standing calf raises.
#18679 - europe (10/10/2014) [-]
Turns out I've only been getting little over 2200 kcal a day while I'm supposed to be getting around 4000 kcal
No wonder I haven't really made any gains (though have improved in physical strength) in the last month
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