The Official Gym & Fitness Thread

I need at least one day for dick

 

Just one???

I'm so ready for July. I'm sick of cutting!

 

My goal is to get down to 180 by July 1. I'm @ 185-187 right now, so 5 lbs in 6 weeks should be a breeze. After that, it's bulking time. I came up with my diet this morning:

6 egg whites
2 egg yolks
fiber bar
banana

93/7 ground turkey
1 cup white beans
2 slices whole wheat bread
1 tbsp. ketchup
1/2 cup brown rice

2 scoops ON whey
banana
5 strawberries
1 cup skim milk
1 oatmeal packet

6 oz. chicken
1 cup black beans
bagel
1 tsp. jelly

1 can tuna
2 slices whole wheat bread
1 tbsp mayo
1 seving whole wheat pasta
2 tbsp. Parmesan cheese
16 oz low sodium v8

Greek yogurt

Supps:
Orange Triad fish oil & multi

3125 calories
251 g protein (31%)
431 g carbs (53%)
56 g fat (16%)

Can't wait!

 

get on my 5kcal diet if you want to see real gains

 

I would, but I'd just get fat because of my low activity level outside gym gym lol

 

hahaha im super tempted to do a 12 week bb cycle because ill prob get huge but I'm to reluctant to take that long off doing xfit because I'm scared my cardio will plumit when i know it actually won't.

usually goes like this

BREAKFAST 1
-cereal
1c KIND granola
1c almond milk
+
-smoothie
1c mixed berries
1c apple juice
1c almond milk


BREAKFAST 2
4 eggs
1/2c diced ham
2 potatoes
6 slices bacon
2-3tbs olive oil
+
virgin diet beef protein powder
2tbs almond butter
2c almond milk

LUNCH 1 (Example)
2c rice
1lb steak/ground beef
2c spinach
2c almond milk

LUNCH 2
virgin diet protein shake
2tbs almond butter
2c almond milk

SNACK

DINNER

BEFORE BED
virgin diet beef protein powder
2tbs almond butter
2c almond milk
+sometimes i throw a whole quart of chocolate dairy free coconut ice cream in the blender with it

SUPPS:
ZAO HGH (not a real hgh, amino acid type supp)
Creatine Ethyle Ester
Beta alanine
ZMA
Fish oil
Multivitamin
Papaya chewables
Probiotic
b complex
vitamin D
TANNING SALON

 

Why loose weight first...just bridge the gap with more bulking

 

I thought about that, but I want to try to lose this last little bit of fat and then lean bulk until the wedding in Sept.

 

Good reply aha, I was joking around, I quit working out n got fat...

 

Bruh!

 

Upper-a today. Just found out I'm going to the beach Fri-Mon, so it looks like it's nothing but chestnbi's every day this week….jk

v-grip lat-pulldowns: 3 sets of 12, 10, 9 @ 205, 190, 190
reverse-grip bb row: 2 sets of 18, 14 @ 65 lbs
incline db bench: 3 sets of 15, 14, 12 w/ 60, 55, 50 lb dumbbells
hammer strength machine: 2 sets of 15 @ 180, 140
front db raises: 3 sets of 18, 16, 15 w/ 20 lb dumbbells
rope face pulls: 2 sets of 15, 13 @ 170 lbs
incline hammer curls: 3 sets of 16, 14, 12 w/ 25 lb dumbbells
seated overhead dumbbell triceps extensions: 3 sets of 14, 12, 10 w/ 50 lb dumbbell

 

Have any of y'all tried a recomp, opposed to cutting and bulking? Basically, you get close to your desired body fat percentage and bodyweight and just eat at maintenance and your body slowly burns fat and builds muscle. From everything I read, it is an EXTREMELY slow process and it only works if you've got your diet dialed in 100%, but I think it'd be cool to try at the end of a lean bulk, rather than cutting and losing all your hard-earned gains. Also, from what I've gathered, you don't pack on a lot of muscle, but just enough to keep you at the same weight while burning fat.

Ex. If you're 210 lbs and 12% bodyfat and you recomp for a year, you might end up 210 lbs and 8-9% bodyfat.

 

done body building workouts the last 3 days...gained 4 pounds. Think I'm gona stick with it this time for a little just to put some size on. What programs are you guys using? Think ill be writing my own since Ill most likely be doing it in conjunction with my oly programing m-f just gona switch my metabolic conditioning over to BB for a couple months and see what happens

 

Your muscles are rejoicing right now! I don't follow any specific program, but I hit everything twice a week, like so:

Mon: Upper-A
Tue: Lower-A
Wed: off
Thur: Upper-B
Fri: Lower-B
Sat: off
Sun: off

On my A workouts, I usually do higher reps (8-15) and on my B workouts, I usually do lower reps (5-8)

My days look like this:

Upper A & B:
chest: 3 sets of 5-15
chest: 2 sets of 5-15
back: 3 sets of 5-15
back: 2 sets of 5-15
shoulders: 3 sets of 5-15
shoulders: 2 sets of 5-15
biceps: 3 sets of 5-15
triceps: 3 sets of 5-15
forearms

Lower A&B:
quads: 3 sets of 8-25 (compound movement)
quads: 2 sets of 8-25
hams: 3 sets of 8-25 (compound movement)
hams: 2 sets of 8-25
calves
abs

I've had much better results hitting everything twice a week, opposed to only once. Also, I try to stick with only dumbbells, barbells, etc. Machines are for women and old people

 

i think because of the volume my body is adapted to from doing 3 sessions a day ill need to hit everything twice a week. plan was my oly training at 6am m-f and my bb stuff later around 11-12am most of the bb stuff is going to be upper body however. the oly lifting is a fuck ton of squatting so ill probably add one leg day to that bb stuff but thinking I'm gona make it more accessory work: lunges, leg extensions, banded curls, leg press no actual squats. i haven't used a machine in the gym for years hahaha

thinking something like this

chest, back, abs
tricep, biceps, abs
legs (accessory)
shoulders, back, abs
chest, arms, abs
sat: rest
sun: rest

 

Looks good to me!

 

This was around 3 years ago when i made the switch from bike racing to weight lifting, and changed my traing to BB for about 3 months before gettint serious with crossfit. Hoping for the same gains lol sitting the same size as 3 years ago...just way leaner than that now.

 

Ha! You were about as skinny as I was before I started working out!

 

That tatt makes all the difference lol...is the right side a recent picture a is that the one 3 years ago? The "guy" on the left looks like he needs to eat some more