The Official Gym & Fitness Thread

Stay loose and get tons of sleep.
How long have you been going without a good rest?

 

you need deload to make gains man, take some time off and you'll be itching to get back.

 

About 2 weeks...

I figured as much. I've been feeling really stiff lately so I think I'll take some yoga in the off time.

 

Thought this would help people who are set on low fat diets. or those who dirty bulk
http://www.wimp.com/whatfat/

 

Ive been adding 5lbs/week on my 5x5. Ive also added weighted pullups and weighted chest dips to my routine. Pullups on Deadlift day and chest dips on Bench day.

 

went to the ufc gym yesterday for back, got a couple days left on the trial. outta no where this dude shows up. chris lavado co founder of LOA. needless to say i was mirin hard

 

When i plateau on 5x5 i then start doing it for time, 5x5 at 275lb deadlifts with 20 seconds rest will make you puke

 

I need a workout buddy!!! Anyone in San Diego want to make a fat guy fit

 

lol if you live near me i can make you strong, idk about fit

 

Sadly I don't think we live near each other

 

Honestly some of my best workouts are solo, workout partner are great for spotting, but they can slow you down a lot and is a distraction. if you are trying to lose fat and lean out you want to keep the rest time short between sets so having a partner might be a bad thing for you.

 

I guess what I need is that "Hey lets go to the gym you fat fuck" person and someone that is already in shape that can show me the do's and dont's. I am not opposed to getting a trainer, just trying to save my pennies before I go that route

 

well a lifting buddy won't help you with that, i should know i was a fat fucking lardass, all my friends are fit, no matter what i did, i just didn't have the drive, you'll have to want it bad yourself, like kai greene said your can only save yourself, nobody is going to do it for you.

as far as gym wise i would skip all machine exercise, isolation exercise and stick with big compound movements.

bench work, squats, deadlifts. get familiar with those excercise, get good at them. once you get those lifts in check then you can start working on isolation.

do exercises like dumbbell or barbell incline/flat/decline bench press.
dumbbell or barbell shoulder press. front/back squats. dumbbell or barbell rows and deadlifts. those are the building blocks of your strength.

But NONE of that will make you lean or fit if you don't get your diet in check, go do some research on clean foods, Macronutrients, counting macros. you don't have to be anal about it but just get an idea of what you should eat and how much of it you need. a good body is made in the kitchen not in the gym.

 

You were a lardass? Cause that pic you posted (if that is you) is NUTS!!! haha. Maybe that's the motivation i need. To be honest though it diet plays a big role too.

Little info about me. I know what to eat, how to eat, etc I have read Body for Life by Bill Phillips and a few other books so I am not ignorant when it comes to that, I just have an issue with doing anything alone don't ask me why lol just don't like it. I know I need to dial my diet in and get in the gym and just go at it. I am/was an athlete, fit in High School and college and then once I stopped playing sports I just got fat.

My life story haha

Alex

 

I felt the same way. I lifted in high school, but never was serious about it. At the beginning of the year I was the heaviest I've ever been and out of shape, but I still couldn't talk myself into going to the gym. My friend ended up joining as well ($55 for a year special) and we've been going for the last 5 months. We only go 3x week since our schedules conflict, but it's been awesome. I probably wouldn't have kept at it for this long without each of us expecting the other to show.

I agree with Eric that you might get a better workout alone since reps are quicker, but we always do two lifts at once to speed things up. It's tough to keep at it, but now 5 months in, I would still go even if he didn't. You just start feeling better and enjoy it.

 

i was almost 290lbs 35+% bf, use to lift in school a lot, but then after highschool i just stopped. this was taken around the same time last year

and these were taken couple days ago. 257lbs 25.6% bf.



i started my life resolution at the beginning of this year. and it wanted to do it right, so im keeping the fat lost slow and build as much muscle as i can with the amount of calories i have to work with. it's been 6 month and i've never felt better in my life.

 

Looking good! I am 5'11" weigh about 280. I was at 293 and just started eating a bit healthier, lots of green veggies and not so much fast food Looking at me though you probably wouldn't guess that I weighed 280 I carry it well

Pretty Current 280


At the beginning of this year. Down to 250, gained it all back

 

Yeah Eric was a pretty fat last year...hahah I kid (kind of) I will say I'm pretty damn impressed with your progress and dedication.


What are some good exercises to strengthen my lower back? I sit in a chair all day at work and my lower back will hurt throughout the day and when I work out sometimes. I know posture helps, but I'm a sloucher by nature.

 

The only exercise i would do is deadlift, with absolutely perfect form, i round my back when i walk and i use to slouch, once i really got into deadlift it pretty much fixed all my posture problems. now i walk with my back arched chest up alpha as fuck! but start light then gradually build up and warm up your back with some stretch band warm ups. squats help a tons too. squat and deadlift makes the man.

 

dude you got that perfect powerlifter frame, most of your weight is on the lower section. bet you got big ass legs and glutes just like me lol if you start lifting heavy and get serious you'll be a beast.