The Official Gym & Fitness Thread

Maybe I will give high volume another go. Tried it initially and found myself battling for literal energy to do it properly. I wake up at 5am, eat 2 eggs with 1/2c oatmeal in them and a lil fruit maybe and get to gym at approx 615am.

 

Interesting. I havent ever viewed a Fitbit and a functional addition to health. Kinda thought it was more of a trend thing, like planet fitness'esk. Has anyone tested its accuracy? I always read that virtually all estimators on machines etc estimate wrong (typically high). I just assumed Fitbit the same.

I used prework when i lifted post work. Now i just use my black coffee i have with my eggs, oats, and fruit in AM.

 

Having a hard time getting to the gym now days. Working part time with the toads again and going to school full time has me out and about all day. I am in comparative physiology this semester though and thats been super interesting. It's animal based but we talk about the human body often to understand it better. Really helps me understand how supps work...or don't work.

 

I don't actually use a fitbit. My wife does, and to her it is more of a trend thing. She usually lets it die after a week and forgets to charge it for a few days...

I know a lot of the guys in here have them and seem to use them effectively with tracking.

I don't drink coffee but as long as it is caffeinated it probably would do the same thing as a PWO, though you will be missing out on some beta-alanine tingles

 

Shouldn't be to hard. My friend works 14 hour days for 14 days straight and trains in the AM before work. IT sucks sure, but you can do it. Have a bottle of water by your bedside, along with your protein shaker cup filled with 20-40g carb( any carb really ) and the same protein. First thing you do when you wake up is pound it back, and go get your coffee in

 

What are your goals? Is it maintaining? You said you've given up on getting bigger, but you also said you don't want to gain weight. Also what is your diet like for the rest of the day?

 

as others have said, what's your goals?

so is your goal just to not gain weight after weaker workouts?

The answer is entirely in food

though I dont think less-motivated workouts will change your TDEE that much compared to a "motivated" workout, just keep eating the way you used to and see if you gain any weight in a month or so- if you do just reduce your calorie intake as apropro

 

There's Always time to work out!!!

 

No luck maintaining weight? Given up on getting bigger? Now trying not to gain weight?

So, I'm assuming your problem is that you're worried you're not working out intensely enough to keep from getting fat?

Like Kona said, the answer lies purely in food. Track how many calories you eat for a week (try to make them the same number each day). At the end of the week, if you lost a pound, add ~500 calories. If you gained a pound, subtract ~500 calories. If you broke even, you've found your TDEE, the amount of food you eat per day where you neither gain or lose weight.

I might just be slow, but I can't figure out what your goal is.

As for motivation, drink more coffee or get a good pre. I hate working out in the morning, but I ALWAYS eat before I go to the gym. IMO, fasted training is the worst possible thing you can do if you're trying to preserve muscle.

Post your diet...from what I've gathered, your only protein sources are chicken and eggs?

 

I def dont do fasted anything. Cant, I neeeeed food. Every morning i have 2 eggs with a 1/2c of regular oatmeal added to them.

I say I have given up on getting bigger, because while it may sound dramatic, I truly feel like I get a fraction of the results I used to get working out in the afternoons.

The biggest reason I think I am floundering with my diet is because I used to expend more during/after workouts than I do now. So I didnt really have to focus on diet much, ya know? Like when I was just going heavy and making gains I didnt "pig out" but I feel i got away with eating kinda however i wanted (still never really getting carried away with portion excess).

So while I say given up, I should simply state:
Love working out, cant get the same feel of satisfaction working out in the mornings. Concerned about gaining weight, wanna get a handle on diet and possibly new workout approach before I am fat.

Regarding my overall diet, as stated, I have the 2 eggs w/oats + lil fruit every morning. And lunch is always a plain chix breat w/roughly 3/4c brown rice. Dinner varies. We have 2 boys (5 & 3) so my wife typically makes something we can all eat. Sometimes burgers, hamburger helper, spaghetti, tacos, pizza, chicken casserole, etc...

While I know my dinners sounds unhealthy, always having some broccoli or something and I dont let myself eat "gorging status". This has worked fine for years.

 

https://youtu.be/UyzgBGxSo7o

 

Well, if you're worried about gaining weight, just keep doing what you're doing and if you do gain weight, cut back on the calories. If you gain a pound in a week, cut back 500 calories. If you gain 1/2 a pound, cut back around 250 calories. If you gain 2+ pounds in a week, cut 1000 calories, and so on.

It seems to me like you're protein is low. A few eggs, chicken, and a source at dinner can't be more than 100 grams. I'd at least double that.

For motivation, that's just something you need to solve yourself. I know tons of dudes who go in at 4 am, 5 am, 11pm, etc b/c it's worth it to them. No matter what time I go, once I get started, it's game time. Maybe put some Arnold posters up in your garage or something lol

 

Natty AF

 

https://youtu.be/8rFP_DaolSs

@manethon

 

Welp, fuckin blew out another pair of jeans just now

 

Motivation is not an issue. Its literal energy. I think theres a difference. Maybe its just me, but its like my fuel tank is half full compared to when I would lift at 4pm.

It's obviously important to me as I would have just stopped like 70% of people once they marry and have kids. My wife is a runner and motivational healthy counterpart.

Do you adhere to the "gram of protein per pound of body weight" rule?

 

Meh, I think you can get away with less. I think it's something like .85 g per pound or something like that, but I always consume at least 200g just because I'd rather get my calories from meat over anything else

If it's an energy problem, I'd try getting more sleep or go the pre-workout route. I'm like you man, I hate waking up early and going to the gym, too...but once I'm in there, 99% of the time, I get pumped and get it done. That's why I go in the afternoon. If I were to try to start going early before work, the biggest things I'd focus on are getting enough sleep, getting carbs in me, and snorting a mile long line of pre-workout. I've been thinking about going that route so I can go home and study after work. In the afternoon, I always talk to my friends and waste time. I'm usually in there for an hour and a half, opposed to when I go early and get it done in an hour or less.

 

Lol. Lines.

Do you aim for 200g even on days u dont go to gym? I have always debated if on days i dont go should I be eating the same...some weeks i may only lift 3x. Some weeks 5x. Varies.

 

My macros stay consistent everyday. I go to the gym 4 days a week and right now (I'm cutting, so calories are low), I'm eating 2850 calories, 235 g protein, 355 g carbs, and 70 g fat. Some folks do low carb days on their off days, but that's more for folks who are trying to get to single-digit body fat %.

 

sup?