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Latest users (5): Draigor, jokerjack, manflino, marinepenguin, teoberry, anonymous(17).
What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #19726 - zackenia (10/23/2014) [-]
Any good ideas for decent protein powders? The one I'm using is halfway ok (17g protein 3g carbs 1g sugar) but I'm in the market for better stuff in the 30-40 dollar range
#19727 to #19726 - underthetable (10/23/2014) [-]
Isopure, it's pretty good stuff. use about a scoop and a half of it and you're good to go.
User avatar #19717 - studbeefpile (10/23/2014) [-]
Tank Top Rule (Get big and strong before shredding)

For all you skinny bastard hungry skeletons.
User avatar #19723 to #19717 - marinepenguin ONLINE (10/23/2014) [-]
I like this guy, too may people are worried about abs. Reminds me of something Rippetoe said.

"Why have chiseled abs when you don't have an ice chest to put them under?"
User avatar #19724 to #19723 - studbeefpile (10/23/2014) [-]
Latsbrah is the fucking man. Go check out the rest of his channel if you haven't already.

My favorite Rippetoe quote is "An adult male weighs at least 200lbs."

Now of course I'm actually in the process of trying to cut to 190, but I still think it's funny how straight forward it is.
User avatar #19725 to #19724 - marinepenguin ONLINE (10/23/2014) [-]
He seems like a cool dude. And I love how Rippetoe is like that though, he's brutally honest and to the point.

Good luck with that dude, I'm still slowly building up. I'm around 196-198 right now.
User avatar #19728 to #19725 - studbeefpile (10/23/2014) [-]
Nice! You're like 6'3 though, right? I'm only 6'.

After I get to 190, the plan is over the holiday season with Thanksgiving and Christmas, is to eat like a maniac, and have 3 hour lifting sessions. I'm gonna inevitably gain weight, but I'm gonna make it count.
User avatar #19729 to #19728 - marinepenguin ONLINE (10/23/2014) [-]
Yeah I am, that does make a little difference.

And have you ever shot for gaining weight since your big cut?
User avatar #19730 to #19729 - studbeefpile (10/23/2014) [-]
You mean a couple years ago when I lost 50lbs?

Sorta. I bulked to about 235 after that, and put a good 30-40lbs on all my lifts, but other than that, I've just been recomping between 200, and 210. So every time I get to weigh 200 again, it's the leanest and most muscular I've been at 200 (I know that might sound a bit foolish, but building muscle is easy for me. I don't have to traditionally bulk to gain mass, since my metabolism is so damn slow) . Right now I just decided I want to see what I've got under the fat, so I'm just sort of cutting for fun. That, and I want plenty of eating room for the holidays.
User avatar #19731 to #19730 - marinepenguin ONLINE (10/23/2014) [-]
Gotcha. So far I haven't had to cut. When I was 145 i was super lean and cut because I lifted all the time, just never ate enough. I actually have the power clean record for the Junior Class at my high school for under 150, so I wasn't necessarily weak. Since I've gained 50 pounds I haven't really needed to cut yet, I'm not under 10% body fat like I was, but I'm still lean enough to be happy. I'm just going to keep going on a slow and steady bulk gaining a pound a month or so, that way I'll have to cut as few times as possible.
User avatar #19732 to #19731 - studbeefpile (10/23/2014) [-]
That's definitely the way to go. Especially for someone like you, considering it sounds like you have a super fast metabolism (being 145 at 6'3 takes some genes). Far better to bulk for 3 years, and cut for 4 months, than to constantly be bulking and cutting over and over again.
User avatar #19733 to #19732 - marinepenguin ONLINE (10/23/2014) [-]
Yup that's basically the plan. It'll be great to come back here after basic and see how everyone's changed while I'm gone. I'm sure you'll probably be a lot bigger and more cut.
User avatar #19735 to #19733 - studbeefpile (10/23/2014) [-]
That's the plan. The program I wrote for myself is sickening, and I've been making gains every week even while I'm cutting. It's absolutely ridiculous.

When and for how long are you in training?
User avatar #19737 to #19735 - marinepenguin ONLINE (10/23/2014) [-]
Well if you can keep it up then that's awesome.

And I leave sometime after January 1st. I'll be gone for pretty much 6 months total with basic and tech school. Tech School is pretty short so I wouldn't be surprised if I shipped out during January or early February.
#19709 - fefe (10/23/2014) [-]
I don't get this, why do some guys train the fuck out of their upper body but leave legs literally untouched

"cuz she only care about the arms and chest bro" is always their excuse

how in the hell can you not see anything wrong with being built on chicken legs. pic sort of related
User avatar #19791 to #19709 - yoze (10/24/2014) [-]
I personally think its from caring what people think about you too much, I mean this guy has the classic douche haircut/tattoo just trying to fit in with the other douches maybe?
that being said taking a tops off selfie in the middle of the gym is just a toilet thing to do.

I always find myself thinking
Big upper body no legs = superficial dick
equal proportions = actually cares about lifting
User avatar #19745 to #19709 - europe (10/23/2014) [-]
What exercises would you even have to do to deform your chest like that
User avatar #19716 to #19709 - marinepenguin ONLINE (10/23/2014) [-]
I never got it either, I get daily comments about my ass and I rarely get compliments on my upper body, even though I have a pretty nice upper body.
#19722 to #19716 - fefe (10/23/2014) [-]
well i can see why, girls like booty too ya know
#19701 - ezzay (10/23/2014) [-]
Alright, So i am fat. not just fat, oh my god fat. 450 lbs. of fat. So, I decided to change. I saw a health expert, talked a bit with him. he told me to reduce the amount of calories I ingest and to eat healthy options good carbs ect.
anyway, In the first part of this month I completely cut out soda. had 2 all month in a moment of weakness. this is coming from just last month of having maybe 1 or 2 a day. next I reduced how many calories i consumed He told me to just go to a 1800 calorie diet, but i decided fuck that. I went from a 2500+ calorie diet to about a 900 calorie diet now. I even fast a day every now and again. all I drink is water, with a few tea's ( about 3 a week). I cut out all candie's just flat. haven't touched one. cold turkeyed fast food as well. In my diet i tried to cut out as many fats and trans fats as i could and introduced more fruit. I go for another weigh in the begging of november. He told me he would like to see me lose about 30 lbs. this month. I am looking at myself now, and i am still so fuckin' fat. I don't think I lost more than 5 lbs. Is there something I am doing wrong? ( I have tried to walk when i can, but school and extreme life changes not weight related distracted me. Admittedly, I could do much better.) Tips?
(Also staying logged in cause I'm no pussy)
User avatar #19711 to #19701 - studbeefpile (10/23/2014) [-]
I'm gonna reinforce what mendelv said, dropping calories that low is bad, and walking is good.

Walk as much as possible, and drink tons of water. Like, shittons of water. That will help too.

Other than that, fats in food isn't your worst nightmare. I lost 50lbs doing low carb, and only eating meat and cheese, which of course both have plenty of fat. Carbs are your enemy more than anything, and it sounds like you've done a good job of cutting them out. So, just increase your activity, and slightly increase your food intake with meats.
User avatar #19713 to #19711 - ezzay (10/23/2014) [-]
what kind of meats? Are some meats better than others. is fish considered a meat? also i'll try to intake more water, its just so fucking bland it makes sad. and do you know about ketosis? any thoughts on that?
User avatar #19715 to #19713 - studbeefpile (10/23/2014) [-]
I ate beef and pork when I lost that weight. Chicken Breast is the 'leanest' meat generally speaking, but red meat is fine too. Fish is also good.

As far as the water is concerned, get yourself a good purifier, and take purified water on your walks. Once you get really thirsty, that water will taste better than anything else.

I honestly don't know anything about ketosis.
User avatar #19718 to #19715 - ezzay (10/23/2014) [-]
oh ok. thanks.
User avatar #19721 to #19718 - studbeefpile (10/23/2014) [-]
No problem. Feel free to ask more questions.

You're gonna make it brah, just remember, it's a marathon, not a sprint. It's gonna take a long ass time. Probably 2 years at least. Just stick with it man.
User avatar #19705 to #19701 - mendelevium (10/23/2014) [-]
Eating under 1000 or so calories wont make you lose fat any time soon.

It gives you a sorta hibernation state where you just get more tired and keep packing on the fat.

Listen to your trainer. Eat low calories and work out. Id recommend sprints or jogging or really just fucking moving because at 450 pounds its hard to get there if you actually just move.

Just walk a mile or two a day really and dont treat your body like shit. You dont need some crazy plan or your whole life.

Just dont treat your body like shit, eat right, move around a bit.
User avatar #19708 to #19705 - ezzay (10/23/2014) [-]
So, what should i eat then. also i was told by others (not the trainer) that cardio at my size is could end up hurting me in the long run.
User avatar #19710 to #19708 - mendelevium (10/23/2014) [-]
If I were you
And I'm gana get yelled at here by marinepenguin I bet.
But this was ME ok me personally.

I would just cut all carbs and everything else and enter ketosis to lose weight rapidly and then before you start seeing long term effect stop and eat regularly.

If you don't know what ketosis is google it.


but it works very well.


tbh there are better ways but not faster ways.
User avatar #19714 to #19710 - marinepenguin ONLINE (10/23/2014) [-]

I wouldn't say yell, I would say that I'm trying to help you haha. With so much bad knowledge and bro science out there it's hard to find whats good and what's shit.

Ketosis is awesome and you a good understanding of it, but it's not the best idea for a person like him. It would be if he had doctors and professionals monitering him and helping him since he isn't experienced enough to do it himself very well.

Also I'm not trying to act like I know everything, but if I see info that I know is wrong, I'm not going to let it go uncorrected and add to the already shitfilled pool of people who are doing things wrong.
User avatar #19693 - Richdonkey (10/22/2014) [-]
Sup guys, I feel like I've hit a plateau. I've been working out for the past year (Weights, gym, running, cycling etc.) But my chest always seems to be lacking no matter how hard I try and increase the mass on it.

Wat do?
User avatar #19699 to #19693 - marinepenguin ONLINE (10/23/2014) [-]
Just focus on improving every workout. One more rep, 5 more pounds, an extra set. This will get you continually stronger every workout and will eventually mean big gains everywhere.

I do 5x5, the same weight for every set and rep. If I get a weight for 5 sets of 5, I'll move up 5 pounds next week. If I miss a rep, say I get 3 on the last set, I'll do the same weight and try to get 4 or 5 reps until I can move up the weight. I'm working on benching 195 for 5x5 right now and I started at 155 about 4 months ago.
User avatar #19694 to #19693 - nsfwcontent ONLINE (10/22/2014) [-]
Heavier weights, more reps/sets
User avatar #19679 - thisistheguy (10/22/2014) [-]
How can I get my friends to squat lower?
User avatar #19746 to #19679 - europe (10/23/2014) [-]
Physical force
User avatar #19683 to #19679 - unncommon (10/22/2014) [-]
According to my dad there's a new study coming out that shows that the whole "ass to grass" thing is actually dangerous.
Haven't seen the study, haven't lightened up.
Tell them perfect form equals perfect results and them doing poor squats is like not touching the bar on your chest while benching. They need to lower the weight and follow through on the movement.
Squats are like sex: if you don't go deep, they don't count.
User avatar #19691 to #19683 - marinepenguin ONLINE (10/22/2014) [-]
Some people don't have the hip joints that allow them to go all the way down to grass. They'll have something called a butt wink where their hip tucks forward and they have all the weight put on the lower back. So a lot of people say that you shouldn't go much further then below parallel.
User avatar #19696 to #19691 - thisistheguy (10/23/2014) [-]
I guess the problem I run into is that they'll do a squat but only go about 75% to parallel before stopping would box squats help?
User avatar #19698 to #19696 - marinepenguin ONLINE (10/23/2014) [-]
Do lighter weights and make them go as low as they need to. Make them get used to doing bodyweight squats to parallel. Box squats would help, but it would also get them used to sitting on a surface to support their depth. So once you moved them back to a regular squat they wouldnt know when to stop.
#19678 - studbeefpile (10/22/2014) [-]
100s for 5x15 on dumbbell rows.

Feels good man.
#19687 to #19678 - seasonsgreetings (10/22/2014) [-]
nice bro keep at it pretty soon the dumbells won't be heavy enough for ya, the dumbells at my gym go up to 120
User avatar #19684 to #19678 - unncommon (10/22/2014) [-]
Pretty good bro, keep it up.
User avatar #19673 - marinepenguin ONLINE (10/22/2014) [-]
Really thinking about going active duty air force after college and going TACP. It has about a 50% washout rate but I could handle it.
User avatar #19686 to #19673 - unncommon (10/22/2014) [-]
That sounds pretty high speed bro, go for it. Have you taken your ASVAB yet?
User avatar #19690 to #19686 - marinepenguin ONLINE (10/22/2014) [-]
Got a 95, and got E-5 on my physical. So I can do literally anything I want.
User avatar #19692 to #19690 - unncommon (10/22/2014) [-]
That's pretty impressive, good job man. I'm scheduled to take mine in 8 days, I'm actually studying Mechanical Comprehension right now to increase my Skilled Technical. Just got done with Arithmetic Reasoning (for General Technical and AFQT).
#19660 - europe (10/22/2014) [-]
Apperently I didn't lie down properly so now a muscle in my back is acting really annoying (slightly below my right lats). Is there a quick way to get rid of this? If not, how long will it probably take before it stops being incredibly annoying? It doesn't hurt, it's just a very bothersome feeling.
#19672 to #19660 - baglesbites (10/22/2014) [-]
Try investing in a foam roller. They have similar benefits to a soft tissue massage but you can use them any time and in the long run are much cheaper
User avatar #19671 to #19660 - lotengo (10/22/2014) [-]
go get yourself a massage.

I dont know about your insurance but i can declare 8 massages per year.
Ask a masseuse what kind if massage you need and ask if you can declare it with your isnurance
User avatar #19664 to #19660 - jokerjack ONLINE (10/22/2014) [-]
Don't ask random people on the internet questions you should be asking your general practice doctor
User avatar #19670 to #19664 - europe (10/22/2014) [-]
Now if I went to /religion/ and asked this it would be random
My general practice doctor is a piece of shit (trying to switch) so that would be a waste of time
User avatar #19658 - jayfizzle (10/22/2014) [-]
So I've been at a plateu for quite a while now that I can't seem to shake. I am considering a new workout plan, the Bill Starr 5x5. Anyone have any experience with it care to share? My current workout plan is one I put together myself which worked wonders when I was tiny but it hasnt been giving me the same progress this past year.

Max: 2 plate bench, 2 and 25lb squat, 3 plate deadlift
User avatar #19666 to #19658 - jokerjack ONLINE (10/22/2014) [-]
I'll second Marine's (although he's going Air Force and that irony is not lost on me) Texas Method suggestion. I haven't personally run, but I know plenty of people that have and they all loved it

What I ran after stalling on Starting Strength was Bill Wendler's 5/3/1. Felt perfect with some added 3-5x5 of the other complimentary upper/lower lift that was the 5/3/1 progression for the day.

But any of those well known intermediate plans, your bill Starr being another one, work at this point. This isn't the time to do your own thing, this is the time to go with something proven to work through a large experimental data point field of buff dudes, and also by the science backing of load strain and volume comparisons.
User avatar #19681 to #19666 - jayfizzle (10/22/2014) [-]
Thanks for your recommendations, and I completely agree that I need to adopt a tried and true workout program. Ill try out the Texas Method.
User avatar #19668 to #19666 - marinepenguin ONLINE (10/22/2014) [-]
It was not intentional with my name and the Air force for the record.

And Bill Wendler lol. It's Jim Wendler. I did 5/3/1 for a while too.
User avatar #19674 to #19668 - jokerjack ONLINE (10/22/2014) [-]
*facepalm. I fucking knew that. Was already thinking ahead to Bill Starr at that point

Had a real friend looking at switching programs (the guy actually followed SS as long as you should have. I don't know his bench and press numbers, but he was hitting 3x5s @ 360 squat last time I saw him) and he brought forth the very compelling argument of how the first and possibly even second work set of 5/3/1 feels a lot like a warm-up still. Even without, the volume on week 1 is vastly higher than on weeks 2 and 3, and those latter two weeks don't seem to hit hard enough in his mind. I had no rebuttal, other than a "heavier" modifier I found on one calculator which brought the first 2 work sets closer to the third, and then to say I did more volume of assistance (not accessory) work.

5/3/1 is a quality program from what I've seen/read/personally felt, but now he's got me second guessing the idea of varying weights while keeping reps constant on work sets.
User avatar #19675 to #19674 - marinepenguin ONLINE (10/22/2014) [-]
I think that 5/3/1 works good for certain people. Personally I hated it. I felt progress was super slow and I didn't even feel like I worked out. My body has always responded super well to high frequency and intensity, that'll probably change as I get older but for right now it works. 4 days in a row of different body parts with one day off, then back at it for another round of 4 days. So I'm usually working out 5 or 6 days a week and making constant progress every week.
User avatar #19676 to #19675 - jokerjack ONLINE (10/22/2014) [-]
I was doing a lot of Bjj and a little striking and mma at the time, and most of the hardcore love I've heard for it is from that community where we need to balance gym exertionwith still being able to train at 100%, so just lifting isn't the ultimate goal. Probably where our difference lies. I was pretty worn out from 5/3/1 on top of the rest, but it was doable.
User avatar #19677 to #19676 - marinepenguin ONLINE (10/22/2014) [-]
That makes a lot of sense.
User avatar #19662 to #19658 - marinepenguin ONLINE (10/22/2014) [-]
Texas Method. Look it up. Your at about the same level I am, and if I wasn't going to basic soon it's what I'd be doing.
User avatar #19680 to #19662 - jayfizzle (10/22/2014) [-]
Thanks for the suggestion. I will definitely give it a try.
User avatar #19645 - Kalas (10/22/2014) [-]
Hey guys, I know it may be a lot to ask but can anyone help me build a good workout program? I don't have a lot of equipment and I can't really go to a gym right now, I used to go to a gym about 2~3 years ago, so I have decent knowledge about posture, techniques and all that.
I have a pair of dumbbells, a curved barbell, and a static bicycle.

Any ideas? I really want to focus in compound exercises and overall body training.
User avatar #19799 to #19645 - gigantustesticulus (10/24/2014) [-]
abs can be trained pretty much anywhere and everywhere.

that's my guess anyway!
User avatar #19643 - jokerjack ONLINE (10/22/2014) [-]
Is anyone else's locker room gym overrun by old men who seem to absolutely refuse wearing any sort of clothing at all?

I mean, I get there and there's this group of stark naked men in their 70s, not showering or anything, just chatting away sometimes with a foot up on the bench

I get back 'bout 45 minutes later from lifting, and those same guys are there still naked, still doing nothing that requires not clothing for. Just walking around, or brushing teeth in the bathroom, or filling a water bottle or some shit.

Like, they treat the locker room as their own little nudist colony for 3 hours a day? Shit like this happens all the time, at all times during the day with different groups of naked old men.

Ladies, do things like this happen with grandmas on your side?
User avatar #19712 to #19643 - alicorn (10/23/2014) [-]
don't even use the rooms dude, change before you go. shower and stuff when you get home even if you smell nasty as fuck
User avatar #19770 to #19712 - jokerjack ONLINE (10/24/2014) [-]
I go in the mornings before I have class. During summers I go AM before work

Always been a great morning person, and I'm normally in a bjj/mma gym afterwords during the week so this lets me get both
User avatar #19665 to #19643 - ehzio (10/22/2014) [-]
Worst ones are the ones stretching after they get out of the showers.
User avatar #19661 to #19643 - europe (10/22/2014) [-]
Doesn't happen a lot at my gym but occasionally there's some old guy who just got out of a steam bath/sauna who's cooling down in a chair
User avatar #19654 to #19643 - jayfizzle (10/22/2014) [-]
i go to a college where 50% of the people in town are students, and there are still naked dudes flaunting their junk around the locker room
User avatar #19653 to #19643 - jayfizzle (10/22/2014) [-]
you just described every locker room everywhere
#19640 - lulzformalaysiaair (10/22/2014) [-]
Motivational material
#19682 to #19640 - oborawatabinost has deleted their comment [-]
User avatar #19689 to #19682 - lulzformalaysiaair (10/22/2014) [-]
I just look at zyzz's face every time and i already gain enough motivation and emotion to workout.
User avatar #19704 to #19689 - teoberry (10/23/2014) [-]
tbh dont even see why people like him. sure, he went from a skinny kid to a sickaf bodybuilder but there were a LOT of drugs involved in that process, which is obviously par for the course in bodybuilding, fuck, even i have a steroid connect (chill i dont have the money for it), but zyzz did too much. why you think he was in thailand? hint: cheap and plenty drugs of all kinds. looking at his life history its very hard to say that when he was in that sauna, he was on something, whether its coke or x or steroids.
User avatar #19706 to #19704 - lulzformalaysiaair (10/23/2014) [-]
I know he took drugs and took steroids too but it's something else about him. His charisma, the way he danced n shit. No one looks at zyzz and has the goal to be like him, they have the goal to improve and I do believe you can become like him without steroids because there are a lot of people like that and to say they all use steroids is ridiculous to me.
User avatar #19707 to #19706 - teoberry (10/23/2014) [-]
lol are you that naive to think that? excluding professional and college athletes, no one gets like that without some type of drug. not saying every last bodybuilder does steroids but its a lot more common than you think
User avatar #19719 to #19707 - lulzformalaysiaair (10/23/2014) [-]
No shit I know, stressing the you can achieve aspect, not that's realistic or I plan to of course.
#19641 to #19640 - lulzformalaysiaair (10/22/2014) [-]
Were all gonna make it bruh
User avatar #19700 to #19641 - teoberry (10/23/2014) [-]
jesus christ youve turned into a /fit/ wannabe faggot
User avatar #19702 to #19700 - lulzformalaysiaair (10/23/2014) [-]
browse /fit/ eryday but knew about it since 2013
User avatar #19703 to #19702 - teoberry (10/23/2014) [-]
thats nice
#19626 - lolpandas (10/22/2014) [-]
Completely fell off my routine and diet since around July and I feel like shit /fitness/. I literally look and feel deflated on top of all the fat i put on. I easily ate 4k+ calories a couple times a week without doing shit (Damn you Jack in the box munchy meals), had fast food 4-5 times a week (my last order was 2 mcdoubles , 2 spicy chkn sandwiches, 20 piece nugget and lots of honey mustard to give you an idea of how much I stopped caring) and soda every day. A lot of hard work wasted but I'm sucking it up and starting from scratch. Shooting to cut to 10%bf minimum then slow bulking it from then on. What I want to know is what are some of the better intermediate programs purely for mass? Thinking of going with P.H.A.T. but I'd like to weigh my options.

Pic related, it's me now.
User avatar #19639 to #19626 - jokerjack ONLINE (10/22/2014) [-]
Hey, I fell off the wagon as well. Some mental problems along with trying to maintain a weight about 10 pounds under what my body wanted led to me bouncing back from 155 to 190. Back to just sub 180 now, shooting for 65 (or 70) by Christmas. Same reason with the binges.

I care more about performance in the gym (both training and weight) than pure aesthetics, I just like the benefits that tag along with strength as well, but I have absolutely loved Wendler's 5/3/1 as have others as an intermediate plan. I'll run the other of that upper/lower lift as a 5x5 @ 80% along with maybe some high rep of the primary that I did 5/3/1 of on that day if I'm not too worn out. So example

Bench 5/3/1
Barbell Row 5/3/1
Overhead press 5x5
Pull ups 5xburnout

And if I have anything left in the tank I'll do like inclince bench or dumbell bench in the 8 rep range. Make sense what I'm saying there to transfer to Squat and Deadlift days? Just my two cents of what's worked well.
#19669 to #19639 - fefe (10/22/2014) [-]
I've used 5/3/1 extensively and love it. My usual thing was 5/3/1 or 5x5 on heavy compounds then accessory work would be 4x7 or something of that nature. At any other point I would revolve my workouts around heavy compound lifts but I'd like to see what progress I could make if I didn't focus predominantly on strength. -lolpandas
#19623 - TokenWhiteKid (10/22/2014) [-]
>do a one rep maximum on squats of 280lbs below parallel
>black guy mires my lift and introduces himself afterwards and compliments me along with the guy I asked to spot me

>tfw I'm becoming one of the stronger guys in my gym without really being strong

it's a weird sort of feel
User avatar #19644 to #19623 - marinepenguin ONLINE (10/22/2014) [-]
You never wanna be the strongest guy in the gym. Surround yourself with people leagues ahead of you. My best workouts were at a gym I go to on occasion where there are always 3 or 4 guys who are around 6'4-6'5 and well over 220 pounds. They make my maxes seem like their warmups on a recovery day.
#19650 to #19644 - seasonsgreetings (10/22/2014) [-]
eh I somewhat agree, in my gym I am one of the strongest cats in there and it comes with a rap to keep and obtain so personally i use that as motivation to keep going more and more so to each their own
User avatar #19656 to #19650 - marinepenguin ONLINE (10/22/2014) [-]
I can see that. But I think the idea of realizing every workout that there is another level that you can reach, effects you moreso. Just my opinion. I feel the need to show off when I am the biggest guy, which leads to good workouts, but that can lead to injury if I do something dumb.
User avatar #19647 to #19644 - lulzformalaysiaair (10/22/2014) [-]
could you explain the term recovery day?
User avatar #19648 to #19647 - imadps (10/22/2014) [-]
Usually rest days, but stricter-lifters use those days for more lightweight exercises and lenient lifting, rather than maxing on deadlifts etc.

At least that's my guess.
User avatar #19655 to #19648 - marinepenguin ONLINE (10/22/2014) [-]
Bingo. Usually doing the same movements, just lighter weights, more reps, less intensity.
User avatar #19615 - nefarian (10/21/2014) [-]
I've been trying to gain a bit of mass in the past few days, but I've read that if your diet is slim, then you won't gain any mass. Is it pointless to train mass (lifting being an example) if I don't eat much every day? I'd prefer to lose weight over gaining mass right now, so I'd like to know whether dieting and muscle training is a very efficient mix, or if I should just stick to cardio for weight loss.
#19685 to #19615 - oborawatabinost has deleted their comment [-]
User avatar #19617 to #19615 - jokerjack ONLINE (10/21/2014) [-]
Litterally mass gain as you put it, is the best reference to use. Mass being fat and muscle combined to make the scale go up. (we're gonna ignore fluid retention for now)

It is impossible to gain mass (whether muscle or fat) without being in an energy (from food) surplus. So, lifting hard won't actually gain you physical muscle.

But what is very beneficial is continuing to stimulate muscles with heavy resistance while in a neautral or caloric deficit, as it still causes the neurological changes (first part of the glorious newbie gains) and when in a deficit it triggers the body to preserve muscle mass and burn far more fat as opposed to muscle for fuel.

So no, you won't gain any mass. But you can get stronger at least for a while, and get a greater amount of mass lost to be pure fat, which I'm assuming is what everyone wants anyway
User avatar #19618 to #19617 - nefarian (10/21/2014) [-]
So weightlifting until arms are sore multiple times a week and cardio will only benefit?
User avatar #19619 to #19618 - jokerjack ONLINE (10/21/2014) [-]
No, just lifting until you are tired is not a good indicator. Yes, it is better than nothing in most cases, but is not an effective use of time or energy

Look up Starting Strength or Stronglifts 5x5 as good beginner programs. Google has a lot of information about each and slight variations. Compound barbell lifts in the 5 rep range are your best friend. And don't just lift arms! Squats, Deadlifts, pulling motions like barbell rows and pullps, and then along with bench and overhead press are the most important things to developing a strength base
User avatar #19616 to #19615 - nefarian (10/21/2014) [-]
And I can't use a large variety of words, so pardon my overusage of 'mass'
User avatar #19609 - loosejuice (10/21/2014) [-]
Trying to lose weight, need tips on grocery shopping.

What kind of foods do you all buy that aren't too expensive? I'm not serious about becoming a bodybuilder or anything, I just want to lose weight and get in shape for the sake of my health.

What kinds of stuff should I cut out of my diet? Obviously stuff like soda, candy, chips, junk food period, etc. Anything that I wouldn't really expect to need to cut out?

Also, how often and how long should I work out? Every day? How many times per day? How long per session?
I have an exercise bike, a weightlifting bench, and other small stuff like a jump rope.

Just need tips for pretty much everything. This is the first time I've gotten this serious about making a lifestyle change and losing weight.
#19614 to #19609 - KungFuZerO (10/21/2014) [-]
Read this entire thing
It will answer all of your questions on the basics of diet and exercise.
User avatar #19633 to #19614 - loosejuice (10/22/2014) [-]
Thanks, pretty legit!
User avatar #19598 - chickadees (10/21/2014) [-]
I'm a runner. I run 4 miles a day almost every day. That and a little core work is basically all I do. I'm looking to lose weight and also get a more toned upper body having never done any strength work. Any advice on a workout regimen? Female here if it makes any difference.
User avatar #19625 to #19598 - jokerjack ONLINE (10/22/2014) [-]
"More toned" is kind of actually a myth. It's simply a ratio of fat to muscle on a certain area of the body (along with a small component of resting tension that doesn't really come into play until that muscle to fat ratio is already low and is also largely genetic so not to be worried about now). So to get that toned look it's basically a matter of either losing fat while maintaining muscle, or putting on mass with a larger percentage being muscle than you currently have.

Assuming the lose method, running as you are and possibly eating just a smidgeon less will work fine. Then you just have to get your body to hold onto (or make newbie gains) the muscle in your upper body while you burn some fat being in a slight energy deficit. Really, the best way of this is lifting a weight requiring the body to use its largest muscles in a natural motion, with a resistance level that allows you to get 3-5 sets of 5 repetitions with moderate (60-90 second) rest between each set. Do not worry about getting big or bulky. Literally no one has ever done that on accident, much less a female as hormones don't allow it. That takes years of dedication to that goal, and more often than not enhancing drugs on a woman's part.

Now, if you don't want to get access to a gym for these weights either because of feeling to awkward to go or monetary reasons, just remeber that something is always better than nothing. Find body weight (or use household things as weight) exercises that are challenging enough to get no more than 12 reps out of and do them. That's enough to signal the body to hold onto the muscle rather than burning it for energy alongside the fat.

Things like push-ups, assisted pull-ups, bench dips, rows, chest flyes, curls, overhead press, tricep extensions. if you can do 20+ of something, they're too easy and not doing much good. As said, find household things for weight if you need to and even get creative.
User avatar #19646 to #19625 - chickadees (10/22/2014) [-]
Awesome thanks. Free weights 4 days a week it is. Any recommendations for specific exercises to do?
User avatar #19663 to #19646 - jokerjack ONLINE (10/22/2014) [-]
If you have access to a weight room, The cliff notes version of Starting Strength I run and recommend is
Workout A:
Squat 3x5 (3 reps of 5 sets each)
Bench Press 3x5
Barbell Row 3x5

Workout B:
Deadlift 3x3
Overhead Press 3x5
Pull-ups- 3x burnout. If you can do less than 3, use the assisted pull-up machine. There's no shame in that

Alternate A and B on days lifting, and lift 3 days a week (so as to have a rest day between each lifting day). Start with a weight for each lift that is heavy enough to give a decent amount of resistance, but still decently light. In the beginning, you want to make sure you're getting the form down for each exercise. Every workout, do 5 pounds more for the upper body lifts, and 10 pounds more for the lower body lifts. This is the amount of progression new people can achieve and it is amazing.

That's the cookie cutter method for anyone I point to, and also the one I've run successfully and will be getting back on after I heal from shoulder surgery (not a lifting injury, had a couple brutal hockey dislocations that mangled the ligaments in there). If you can't get to a proper weight room with barbells and a rack, then the next best thing is dumbbell substitutions for each of those lifts.

So doing just the main 3 each day may not sound like much now, but run it for a while, go through a few repetitions where now you're squatting 50 pounds more only a month later and you'll realize that the main goal of this program is to get your big lifts (aka the biggest and most useful muscles) strong fast, then you can start working on other stuff. If you have the energy and time and it's not affecting your recovery, then you can add supplementary stuff in after the main 3. Different forms of them (incline bench, dumbell overhead press, front squat, ect) or even isolation vanity work like bicep curls, tricep extenstions, calf raises, shoulder flyes. Another good thing to do would be some extra core work like planks or ab roll-outs being the best.
User avatar #19667 to #19663 - chickadees (10/22/2014) [-]
Perfect, thanks a lot
User avatar #19603 to #19598 - unncommon (10/21/2014) [-]
If you lose weight then your upper body will decrease in size as well, if you want to have your upper body the same size as it is now but more toned and with muscles then you'll definitely have to work it out.
Do calisthenics to not get too "bulky" (but it's pretty unlikely that you will to begin with, it's not that easy).
Shoulder width push-ups,
Palms in chin-ups (if you can't do a chin-up then do negatives until you can)
And you could take it a step further and do more variations of those exercises if you're looking to work more than your arms. You'll gain size at first but not for very long unless you add weight or increase time under tension after a while, but that's further down the road.
#19592 - fefe (10/21/2014) [-]
Weak motherfucker here. How do I start lifting without looking like a dumbass. I don't even know if I am strong enough to use barbells.
User avatar #19627 to #19592 - jokerjack ONLINE (10/22/2014) [-]
Literally no one will laugh/mock/tease/look down on you in a weight room if you're giving it a fair try. We'll welcome any new bro. If some asshole does do something, I guarantee a bigger and badder dude will put him in his place. You're loved, so long as you seem to be at least trying and not just there to say you went to the gym. I'm currently training a friend of mine (skinny ass guy) who just now started coming to the gym with me. I would see his girlfriend there time to time before she graduated last year and I know for a fact she squats more than him. No one cares, he's there to make himself better now.

YouTube things like "Bench form" and "Squat Form" to get the basics of the technique down. Go there and give it your best. Don't go to a machine and put it on such a light weight it feels like you're playing with it. That's how you kind of look like a dumbass. Don't be afraid to ask someone to spot you. Odds are, they'll give you little pointers as well and since this isn't middle school they won't care that you're struggling with just the bar. They'll just give you the help needed to reach 5 reps if you are indeed below barbell weight on bench or overhead press. If squatting, just have the safety pins at the correct heights to catch if you fail.
#19688 to #19627 - oborawatabinost has deleted their comment [-]
User avatar #19695 to #19688 - jokerjack ONLINE (10/22/2014) [-]
What piece of shit city are you from? I have literally never seen this once. How often does that happen in your gym? And what actually entails in this?
#19697 to #19695 - oborawatabinost has deleted their comment [-]
User avatar #19593 to #19592 - marinepenguin ONLINE (10/21/2014) [-]
You gotta start somewhere. Don't worry about the weight, just get stronger every workout.
#19590 - leal (10/21/2014) [-]
Did I make it?
User avatar #19628 to #19590 - jokerjack ONLINE (10/22/2014) [-]
Eat more

lift more

add weight to the bar
User avatar #19621 to #19590 - TokenWhiteKid (10/22/2014) [-]
work on everything

You are a third of that guy's size
User avatar #19599 to #19590 - lordketchup (10/21/2014) [-]
work on your upper pecs
User avatar #19600 to #19599 - leal (10/21/2014) [-]
User avatar #19602 to #19601 - leal (10/21/2014) [-]
okie boss
User avatar #19594 to #19590 - marinepenguin ONLINE (10/21/2014) [-]
Not yet. Gain 10 more pounds of pure muscle and maybe. That's dudes at like 10% body fat at the most.
User avatar #19595 to #19594 - leal (10/21/2014) [-]
Welp, see you in 5 months.
User avatar #19591 to #19590 - huehuehuepster (10/21/2014) [-]
needs more tits
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