The Official Gym & Fitness Thread

Oh....go look up the UD dictionary

 

Yea, isn't that what everybody calls them?

I don't even wanna know

 

We call them crawfish or crawdads...

Courtesy of UD: Small pieces of poop found on a man's penis after it has been removed from the anus of another person. Mud Bugs may also be found on bed sheets and furniture.
"Dude, when I pulled my pork sword out of her ass hole there were mud bugs all over it."

 

Somebody ban this fool

 

Hey, I'm just trying to expand yalls vocabulary.

Also, it's leg day

 

Not that this is super accurate, but I've been doing more volume sets and a deload every 4-5 weeks. I can remember when I wanted to be able to do 2 plates for reps. Very excited.

 

Bench press?

 

Have your heard of Wendler's 5/3/1?

Fantastic program for focusing on improving your 1RM. Functions on that principle of doing higher volume with deloads and not beating the complete shit out of yourself to improve your numbers. Although... his plans do kick your ass which is why you need a deload every 3 weeks but it's manageable.

 

Did some arms before the weekend. 2 skewpz high volume... that shit is so good

 

Yep. I'm almost up to doing reps with 225. Right now I'm at 200-205 for my working set. A few weeks ago I was at 185 for my working set. So I'm making small jumps, 5-10lbs every 4-5 weeks. No real math involved just depends on how the lifts feel.

I have, but I haven't looked into it, I've been trying to do higher volume at 80% RPE, rate of perceived exertion. Like what Alan Thrall does. I've seen more improvement doing that way than 3x5 or 5x5. Its more of a 4x6 with 1 or 2 heavy sets that are like reps. Then back down to more volume like 1 set of 10-15 reps, but I will look at it. It would be nice to change it up.

 

Hey guys. I've always played sports (water polo) until this last year and decided to get back in the gym.

I've always been skinny. In high school and college I'd eat at least 5k calories a day and never put on fat since I'd lift and swim almost every day.

I wanted to lose some of the fat I've built up over the last year and put on some muscle too, and I don't know what has happened.

On September 11, I was 180 lbs (I'm 6'3). Today I'm 174 lbs. it's weird to me that I was able to lose 6 pounds in 7 days of just eating better (2500 calories), lifting for about 45 minutes each day, and running 1-2 miles a day.

I know to lose a pound, I need a 3500 calorie deficit. Is it really possible that I cut that many from this week to drop 6 pounds? I weigh myself every morning at the gym after I get out of the shower and I was dropping almost a pound a day. Anybody else shed weight super fast?

Was my old metabolism that allowed me to eat like shit just laying dormant since I haven't been working out and now it decided to wake back up? Haha

 

Your 6 lb. weightloss was probably due to water weight mostly. When you change your diet for the better, it usually includes less sodium, which means less water weight. Also, lowering calories generally leads to lowering carbs. Carbs cause you to hold excess water, too, so lowering those will shed water. This is the same reason you gain 5 lbs after a cheat day: your body has a higher-than-normal amount of sodium and carbs and that makes you hold water. Not to mention the exercise you're now doing, which causes you to sweat, which also sheds water.

You do not need to eat at a 3500 calorie deficit to lose a pound. What you're referring to is that it takes 3500 expended calories to burn a pound of fat. Once you find your TDEE, you need to eat at about a 500 calorie deficit in order to lose 1 lb per week. Again, the first week or two will result in rapid fat loss due to the stored water your body is holding onto. After a couple weeks, you should be losing a pound or so a week.

TL;DR: 95% of your weight loss is water weight

 

Thanks for all the info! I'm hoping to stick around 180 once I get back into lifting a bit. I am recovering from bilateral hernia surgery and am not at 100% yet.

 

If you eat at a 3500 calorie deficit...

 

180? Don't you think that's kinda light for your height?

 

I sit in a desk a lot. I'd like to be around 195, but I'm being realistic. I can't lift that often so I'd just be putting on fat. Rather be skinny than fat, but would rather have some bulk than be skinny.

As I get 100% back from surgery, I'll be able to get more lifting in. Right now all my muscles are atrophied lol. Lifting very little and working up slow.

 

That's what I looked like in high school! 157 at 6'3" but the team nutritionist had me on 7500 calories a day min

 

At that height, my goal would be like 250 lol

I sit at a desk all day, too. You can get beefy just by going to the gym 3 days a week. You don't have 3 hrs a week to spare?

 

I work 65 hour weeks on average and commute 2.5 hours each way so this year I didn't, I'm aiming for going at least 3 times a week and running at least a mile every day. Goal is just to be healthy, not huge. Lately, as I'm trying to recover, I have gone 5 days a week and done about 50 min of light lifting and hopped on a treadmill for a mile or 2

 

Hot damn I can almost drive across GA in 2.5 hrs! So, assuming you work 5 days a week, you spend 25 hrs commuting per week and have a 13 hr work day? That sounds miserable. I work 40 hrs a week (work is like a mile from home) and am taking 11 hrs in law school (school is about an hour away) and I hate it. No way I could do what you do.

How you looked into home gyms? There's a couple guys in here that went that route. Personally, I couldn't do it because I'd have no motivation, but it works for others.