Fitness - muscle and fitness, fitness plan, fitness workouts. Fitness - muscle and fitness, fitness plan, fitness workouts.. This board will go a little like this: 1. Person asks how to get bigger (muscle), or how to lose weight (fat) 2. Somewhat informed person tells them. 3. They tr
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Fitness - muscle and fitness, fitness plan,...

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User avatar #19843 - magnuskasparov (5 hours ago) [-]
what are some healthy things i can buy when going grocery shopping? I'm a poor college student and I can't afford much, but I want to eat healthy and a pack of 10 cup noodles is cheaper than 1 healthy meal.

also are bodyweight exercises a good replacement for weights? right now i'm a bit chubby, i used to weight train when i was younger, but i stopped because i felt that my muscles bothered my movement, so right now i lost a good amount of muscle, but I still get asked by people if I work out and such. I don't want to lose much muscle, just maintain it and I was wondering what's best for it.
User avatar #19844 to #19843 - oborawatabinost (4 hours ago) [-]
I am also a poor college student. Kind of.

I just googled cheap healthy foods. Try that.
User avatar #19839 - SOUL CRUSHER (8 hours ago) [-]
Love handles. I want them gone. Tell me how
User avatar #19845 to #19839 - oborawatabinost (4 hours ago) [-]
Just gotta lower your body fat. No such thing as reducing certain spots.

Unless you're like me, and have slightly wider hips than a normal man should. Even though I have a lower body fat, I kind of look like I got love handles. Not sure if that applies to you.
User avatar #19842 to #19839 - saltybanana (6 hours ago) [-]
i hate to be that guy, but its in the diet


im literally 9% body fat. got abs, v cut and all o9f the above. but i still have them gay ass love handles. only way is in the diet bro. its gonna take some time, but you need to be patient
User avatar #19837 - vortexrain (8 hours ago) [-]
I've been trying to lose weight since January, but never really saw any results. At least until now. I've lost about ten pounds. I've cut back what I usually eat, the thing is, it's usually some kind of bread/grain and meat. I work at Krystal, and usually eat lunch there. If you don't know what Krystal is, think White Castle, but not nearly as greasy. Anyway, I plan on starting working out, but I can't do anything that would put too much strain on my knees. That's because I've got a fucked up knee. I used to work out with a friend, but had to stop due to financial reasons. Anyway, I did things like squats, and there were two separate machines that worked your quads, and this weird body sled thing. Doing those didn't strain my knee too much. Do you guys know of anything else I can do, at least with my legs? Also, I'd like to work on my upper body. I understand that to lose weight I need to do cardio, and I do plan on incorporating that into my future workouts.
User avatar #19846 to #19837 - oborawatabinost (4 hours ago) [-]
If you can't get much cardio in, then losing weight's probably going to be a bit more difficult. You'll have to rely more on your diet then, I'd say.
#19820 - saltybanana (10 hours ago) [-]
can you go to the gym twice?

i went earlier this moring and did back. iw ent to go eat pizza with a friend, and i got energy's out of no where. i wanted to go back again and do legs and little bit of chest.

is it bad if i do?
User avatar #19822 to #19820 - marinepenguin (10 hours ago) [-]
Greater chance of overtraining.
User avatar #19840 to #19822 - saltybanana (6 hours ago) [-]
its not an everyday thing what i forgot to mention.

like once a week or so?
User avatar #19847 to #19840 - marinepenguin (4 hours ago) [-]
That's not too bad.
User avatar #19821 to #19820 - oborawatabinost (10 hours ago) [-]
If you're working different stuff, then I don't see why not.
User avatar #19841 to #19821 - saltybanana (6 hours ago) [-]
thanks!
#19811 - unncommon (13 hours ago) [-]
My lower back is packing on muscle some how.
I was under the assumption that it was only tendons and tendons don't grow. Anyone got insight?
User avatar #19818 to #19811 - thisismyhandle (11 hours ago) [-]
There is muscle in the lower back -- I have no idea where you would have heard otherwise.
#19814 to #19811 - xxxsonic fanxxx (12 hours ago) [-]
Yeah - you're stupid.
#19806 - lefiddlesticks (14 hours ago) [-]
**lefiddlesticks rolled image** I gained a lot of weight over the past two years. I was wondering if someone could tell me how often to do cardio and which muscles to hit and how often to do those for the best weight loss results.
#19823 to #19806 - themongoose (9 hours ago) [-]
Lift. Cardio can come later, and don't do much.

Go to iifym.com and figure out how much you should eat.

Sign up for MyFitnessPal and log everything you eat. The App is great.

Your diet makes you fat. Your lack of physical activity keeps you fat. Change them both and become a god.
#19825 to #19823 - lefiddlesticks (9 hours ago) [-]
**lefiddlesticks rolled image** I know the eating is the biggest part, but I find it difficult to find the exercises I should be doing. I recently got out of physical therapy, so I'm starting to pick up on jogging and jump rope.   
   
Also, why should I wait to do cardio later?
**lefiddlesticks rolled image** I know the eating is the biggest part, but I find it difficult to find the exercises I should be doing. I recently got out of physical therapy, so I'm starting to pick up on jogging and jump rope.

Also, why should I wait to do cardio later?
#19827 to #19825 - themongoose (9 hours ago) [-]
Just noticed i didn't respond to the main question.

always have the "big three": Squats, deadlifts, bench press. You won't see too many guys doing the first two in the gym because they're idiots, but they are power movements. Deadlifts are tough to get into for whatever reason, but ever since getting a trap bar i like them. It's a more natural movement and you don't have the bar wrecking your shins. pic related. stand in the middle of it and do the deadlift movement.

Other than that, Google is very much your friend. I got into lifting young and bought Arnold's Bodybuilding Encyclopedia which had directions for just about every workout known to man, but these are all on the interwebs now
#19830 to #19827 - lefiddlesticks (9 hours ago) [-]
**lefiddlesticks rolled image** You're still giving me some good inside street knowledge. I don't do squats with weights because of my fucked up knees, I do bench press with dumb bells because I don't have a spotter, and I'm afraid of fucking up my knees or my back with deadlifts, so I never bothered with those. Do I necessarily need to use heavy weights, and would swapping to a barbell give better results?
User avatar #19833 to #19830 - themongoose (9 hours ago) [-]
Also, my knee feels its best when I have consistent, good leg days.
#19835 to #19833 - lefiddlesticks (9 hours ago) [-]
**lefiddlesticks rolled image** I also forgot to respond to the main point of the conversation, so I'll respond to this comment so it shows up better. Should you workout before or after you eat?
User avatar #19836 to #19835 - themongoose (8 hours ago) [-]
There's plenty of talk about that.

There's no such thing as an "anabolic window" after you work out. I like to have some simple carbs with protein before the gym so I've got something to burn. Some people don't like how they feel when they eat before working out. Others can't get a good workout if they don't. Just do you, boo boo. Just do you.
User avatar #19832 to #19830 - themongoose (9 hours ago) [-]
Squats done correctly are GREAT for your knees. My left kneecap has this terrible problem with subluxing (I was rock climbing and did a wall transfer. My entire body made the movement except for the left leg and the kneecap popped out. I had to violently shake it back in. Then kept climbing like a moron. Didn't swell up till the next day. When I went to the beach and tried to play volleyball. The three chick PTs that were working with me shook their heads at my with that "why are guys so stupid" look. The one guy PT laughed and told me guys are the only ones that keep going. Needless to say, they ALL asked when I was having surgery. The were shocked that I wasn't having one because i didn't have insurance. It was bad). Before getting into it, talk to your PT/Doc and find out if it's good, of course. My knee issue may be completely different from yours. Maybe start with lunges and wall squats, then work up to regular (back - referring to the placement of the bar, as opposed to front or overhead) squats.

Dumbbell presses are ABSOLUTELY AMAZING. Here's the deal with dumbbell presses...Most chest exercises use the triceps muscles as stabilizers but not dumbbell presses. They primarily activate the biceps (i just tried looking for the study but can't find it. take my word for it until I do. It was a scholarly article from a major institution) so it's a little different, but that's not bad. Barbells allow you to use, on average, 17% more weight. this means that barbell exercises are EASIER to do. Your muscles have less stabilizing to do and the strong side (there is always a strong/weak side) can pick up the slack, allowing the weak side to stay weak. Dumbbell exercises remove strength disparities between left and right sides of the body. It's ALWAYS good to do them.

Lift as heavy as you can without overdoing it. Don't be a champion. Know your limits but always try to go beyond them.
#19834 to #19832 - lefiddlesticks (9 hours ago) [-]
**lefiddlesticks rolled image** I broke my right kneecap and femur because my kneecap popped out of places and I fell during lunges. My left kneecap broke because I was playing basketball and tore my MPFL which caused me to fall on it.
#19838 to #19834 - themongoose (8 hours ago) [-]
Broke your femur doing lunges, eh?
User avatar #19826 to #19825 - themongoose (9 hours ago) [-]
Cardio makes your body more efficient at using the calories you take in. If you lift, you will increase your muscle mass which will increase the amount of calories your body needs to survive. You will also look better because from a lack of activity, you have atrophied on top of put on fat.

tl:dr you will look better and lose fat easier by increasing lean mass.
#19828 to #19826 - lefiddlesticks (9 hours ago) [-]
**lefiddlesticks rolled image** So, why not do both?
User avatar #19829 to #19828 - themongoose (9 hours ago) [-]
Extremely difficult to lose fat WHILE losing muscle (some say impossible, but that is garbage. Recent studies show that it happens, but primarily in people just starting to exercise regularly. Other than that it doesn't happen in general). Put on the muscle then kill the fat.
User avatar #19831 to #19829 - themongoose (9 hours ago) [-]
Lose fat while GAINING muscle. Sorry typo.
User avatar #19824 to #19823 - themongoose (9 hours ago) [-]
As far as muscles...all of them?

Do a split. Mine is the classic arnold split - chest/back; arms/shoulders; legs/low back, abs all the time.
User avatar #19802 - gigantustesticulus (16 hours ago) [-]
okay fitness so i've been looking at trying a 5x5 workout and i've found one i'm interest in trying but i'm unsure of how all the muscle groups are used, could someone explain?

Monday:

Squat - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
Bench - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
Barbell Row - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple

Wednesday:

Squat - 4X5 - First 3 sets the same as Monday, and the 4th set is the same as the 3rd.
Military Press - 5X5 - Ramping up the weight to a top set of 5
Deadlift - 5X5 - Ramping up the weight to a top set of 5

Friday:

Squat - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.

Bench - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.

Barbell Row - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.
User avatar #19800 - studbeefpile (16 hours ago) [-]
The Secret To Gaining Muscle Mass Rapidly

Useful information for anyone.
#19807 to #19800 - xxxsonic fanxxx (14 hours ago) [-]
Jason pls
User avatar #19797 - studbeefpile (17 hours ago) [-]
Squat update

Just hit 300 for a 3x3, last week it was 300 for 3, 2, 2, so I'm happy with that improvement.






gainz
#19794 - xxxsonic fanxxx (17 hours ago) [-]
Comment Picture
#19783 - unncommon (10/24/2014) [-]
Sausage and vegetarian fed organic egg cooked in coconut oil, then put on a toasted bagel and glazed with local raw honey and with a glass of local orange juice.
User avatar #19790 to #19783 - marinepenguin (20 hours ago) [-]
I truly don't understand how there can be a "sausage and vegetarian Fed egg".
User avatar #19803 to #19790 - unncommon (15 hours ago) [-]
It's their diet, vegetarian fed > grain fed. When you feed them with a vegetarian diet it's more healthy than with corn.
#19808 to #19803 - xxxsonic fanxxx (14 hours ago) [-]
That's stupid. Corn is vegetarian.
User avatar #19810 to #19808 - unncommon (13 hours ago) [-]
Corn is a grain.
Wheat is another grain.
Wheat is not a vegetable, it is a grain.
Corn is not a grain.
#19815 to #19810 - xxxsonic fanxxx (12 hours ago) [-]
It's coming from plant, so it's vegetarian. Are you dumb or what?
User avatar #19819 to #19815 - thisismyhandle (11 hours ago) [-]
You guys are using different definitions of vegetarian. There is a "strict" definition, which means only vegetables, and then there is the more modern one, which refers to no meat or animal products.
#19848 to #19819 - xxxsonic fanxxx (44 minutes ago) [-]
Sounds like some hippie shit. There's only one widely accepted definition of vegetarianism.
0
#19792 to #19790 - lolpandas has deleted their comment [-]
User avatar #19787 to #19783 - sugoi (22 hours ago) [-]
So like, did you feed the chicken vegetarians or did you somehow feed eggs vegetarians?
User avatar #19804 to #19787 - unncommon (15 hours ago) [-]
Who doesn't feed vegetarians to chickens?
User avatar #19817 to #19804 - sugoi (11 hours ago) [-]
Good point.
#19784 to #19783 - xxxsonic fanxxx (10/24/2014) [-]
The fuck is that hippie shit.
User avatar #19782 - thisisestonia (10/24/2014) [-]
I'm trying to lose weight and get fit but i only know and do 4 sets that consist of 4 things each time I go to the gym, those are for arms mostly (I don't know the terms in english). Please some advice on legs and stomach or torso mainly
User avatar #19785 to #19782 - HashMap (10/24/2014) [-]
Squats and deadlifts. Ask someone to teach you. You can fuck yourself up if you do them wrong.
User avatar #19809 to #19785 - trueraiderfan (13 hours ago) [-]
I fucked my lower back up doing those for lacrosse, I still have pain
User avatar #19816 to #19809 - HashMap (12 hours ago) [-]
That's why I said you need to learn how to do them first. And don't use excessive weight at the beginning.
User avatar #19801 to #19785 - thisisestonia (16 hours ago) [-]
So I've heard, basically what I know is that I squat while I hold the deadlift on my upper back? (don't know how to say it in english)
#19805 to #19801 - lefiddlesticks (14 hours ago) [-]
**lefiddlesticks rolled image** We call them penises in English.
**lefiddlesticks rolled image** We call them penises in English.
User avatar #19781 - ajrin (10/24/2014) [-]
I bet you guys don't even lift
User avatar #19795 to #19781 - studbeefpile (17 hours ago) [-]
Nice troll friend.

What are your bench squat and dead records?

For me it's a 265lbs 1RM on bench, a 3x3 at 300lbs on squat, and a 445 deadlift.
User avatar #19796 to #19795 - ajrin (17 hours ago) [-]
266lbs 1RM on bench, a 3x3 at 400lbs on squat. amd 446 deadlift
#19798 to #19796 - studbeefpile (17 hours ago) [-]
Good job.
Good job.
#19776 - seasonsgreetings (10/24/2014) [-]
whats up my fellow iron crushers, have a question a couple weeks back I screwed up my knee doing 270 single leg v squats seemed fine at first but now ive been having some popping and a little pain not too much to slow me down but still annoying, any recomendations for icy hot gel or anything for knee pain?
User avatar #19775 - loomiss (10/24/2014) [-]
5'10 140 lbs give or take 5
Absolute beginner in the gym
how many days a week should i go and what should I be doing
What should i be eating to get bigger
#19793 to #19775 - xxxsonic fanxxx (18 hours ago) [-]
Look into a program called Stronglifts 5x5. Its a routine designed to for a pure beginner and you'll be in the gym 3 times a week lifting heavy
User avatar #19780 to #19775 - scandinavianpedo ONLINE (10/24/2014) [-]
id say go 4 times a week.
all your muscle groups needs 3 days to rebuild, aka, if you work out arms, you need at least one 3 day rest period a week with your arms.

so, if you work out arms 2 times a week on arms you will have a 2 and a 3 day resting time, witch is good.

so, what i do is take upper body and back 2 days a week, and legs and abs 2 times a week, i am not sure if its optimal, but it works for me.

as for food, if you want to get big, you eat big, muscles need a lot of energy to grow after all, and you should get around 140 grams of protein a day throughout the day.
and try to eat generally healthy.
User avatar #19777 to #19775 - sugoi (10/24/2014) [-]
I diet consisting entirely of protein powder.
User avatar #19778 to #19777 - loomiss (10/24/2014) [-]
workout 5 times a week or nah?
User avatar #19779 to #19778 - sugoi (10/24/2014) [-]
Yah bruh.
That protein has gotta go somewhere, either you workout and it becomes muscle or you lounge about and it turns into piss.
User avatar #19769 - nigalthornberry (10/24/2014) [-]
Whenever I do leg lifts my lower back cracks when my legs go down. Anyone else get this?
#19771 to #19769 - KungFuZerO (10/24/2014) [-]
No, but try pushing your hips forward the entire movement. It'll increase the emphasis on your abs and not your hip flexors.
#19766 - xxxsonic fanxxx (10/24/2014) [-]
i dun goof''d guys
i used to be fat so i went outside started running
>2 years later
i just realize i've become too skinny
how do i git good?
User avatar #19767 to #19766 - marinepenguin (10/24/2014) [-]
Take heavy things and make then resist gravity with your limbs brah
#19765 - xxxsonic fanxxx (10/24/2014) [-]
I've been working out for 2 months. I've picked up weight in muscle, I can feel it and since the scale says I gained 15lbs but my clothes still fit fine (as opposed to when I gained 10 over christmas break and could only wear my sweat pants for 2 weeks) I just assume it's all muscle. But how do I lose weight while toning my muscles at the same time?

I'm not a small girl, 5'10 and 200lbs (215 now) and I know my shape isn't to be a size 2, but I wonder when I'll start physically seeing the scale move downward? I work out 4 days a week, started out doing just an hours worth of exercise and gradually moved it up to 2 hours. I eat healthier. so where da results at?
#19773 to #19765 - lefiddlesticks (10/24/2014) [-]
**lefiddlesticks rolled image** Gross
**lefiddlesticks rolled image** Gross
User avatar #19768 to #19765 - marinepenguin (10/24/2014) [-]
First off there's no such thing as toning. You can either lose fat or gain muscle. I can tell you right now that you didn't gain 15 pounds of muscle, you at the least gained half and half of fat and muscle.

If I were you, I'd keep lifting weights like you are. Do squats, bench, deadlifts, overhead pressing. But at the same time eat a caloric deficit of around 200-300 calories while doing some form of activity on your off days, like walking. You'll lose pure fat and you'll lose a couple pounds a month. It's not the fast way to do it, but if you want it Done without hurting your metabolism, having temporary results, or losing all your muscle and becoming skinnyfat then this is what you need to do. Just don't pay too much attention to the scale, obviously it can show that you are going in the right direction, but you have to be happy with how you actually look too. Once you feel you've lost enough weight you can start eating more and to build muscle (you can't build muscle like guys can, so don't worry about getting "huge", you'll look sexy and athletic). Girls don't respond to stimulus as well as guys do, so instead of sticking to a 5x5 rep scheme, girls should do 5x8 to get the same kind of stimulus.
#19762 - xxxsonic fanxxx (10/24/2014) [-]
How many pushups should one do at one time as well as one workout. I keep seeing somewhere that doing a lot of those and tricep dips can cause joint problems, but I used to do like 100 pushups a day and never had problems.
#19772 to #19762 - KungFuZerO (10/24/2014) [-]
Two things. First, if you're doing more than like 50 pushups, get yourself some weights. Theres no point to having endurance in your pecs. Secondly, don't work the same muscle group two days in a row, especially when you start using weight. Rest is just as important as work.
User avatar #19763 to #19762 - marinepenguin (10/24/2014) [-]
You won't hurt your joints doing pushups or dips unless you have terrible form and do them for years. And you can do as many pushups as your heart desires.
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