The Official Gym & Fitness Thread

4x6 225lbs on bench
4x10 60lb incline dumbbell
4x10 decline cable pulls/rows
4x10 70lb flat dumbbell/press
4x12 weighted tricep dips

Finished off with ropes and abs.

Fucking. Dead. For. A. Monday.

 

Trying to get into working out
Got a membership and planet fitness (only one in town and the gf has one there) not really sure where to start or anything
6’0 160 lbs
Picky eater so I don’t eat like I’m supposed to which I need to get out of. Pretty skinny not much muscle, but I work in a factory from 5:15 pm to 2 am without overtime so I’m on my feet all night and lifting parts to build some of your all’s camrys haha
By the time I’m off work I’m already sore and tired, can’t get up in time to go before work.
Any tips for a noob?

 

Honest tip? You’re not sore and tired. You’re not motivated. Just like you wake up to goto work every day even tho you’re sore and tired. You just gotta find that drive and get to going.

Once you get in the habit of going to the gym, it’s easier to go than to skip it.

Personally , working out made me start eating better.

“Why am I killing my self at the gym if I’m not seeing gains because of what I eat?”

Basically felt like I was just wasting effort. So it all tumbled together and now I’m down 30+lbs and in the best shape of my life.

I am a plant maintenance worker so I’m on my feet 12 hours a day and even do shift work which means one week I’m 6am-6pm and the next week 6pm-6am.

If you’re motivated, you’ll find a way to make it happen and work. If not, you’ll just find excuses. The first step of getting in shape is the mental battle. Everything is easy after that.

 

Its not that bad. I got there mostly through illness last year so that may be cheating a bit. But maintaining hasn’t been too difficult. Not as difficult as you would think.

Getting under 8% is where it starts to get really challenging. I don’t think I’ve ever been sub 8%.

I think it also depends on height too. I’m 5’9’’. Shorter guys seem to struggle less with lower body fats than guys over 6’.

I don’t eat a lot of processed foods. Maybe 1-2 times a month when I go out to eat. Whole foods are nutrient dense and less caloric.

I keep my fat intake up. I see so many prep diets that shave out dietary fat to insanely low levels. I think that is what makes people hate their lives.
If my fat intake is around 70g+ I don’t have cravings.

Cut down on carbs.
I am under 100g per day.

Sleep hygiene (look that up if you have never heard of it).
Get a solid 8 hours per night and make it a priority.
If you are well rested, you will have more energy and feel more like taking on a gym routine.

Improve the quality if the foods you eat. Not sure what you mean by you don’t eat like you should.
Eat more whole foods. Focus on protein.

Since you are 6’ 160#. I am going to assume you either don’t eat or have a high metabolism. Eat full fat meats and dairy products and don’t be afraid of butter to add cals.

Once you get some energy and you’re eating better food you’ll feel better enough to really start adding a workout routine.

I’m a big fish oil and flax seed person to alleviate joint stiffness and soreness. You basically take double daily doses of both. You may find that helps you. It helped me when I was lifting and doing construction part time.

 

Here is 8% bf



Here is about 10%

Edit: Imgur sucks wow. Stupid ass photobucket is robbing people too now if you want to post photos...

 

Just added 35lbs to my squat PR this morning. I couldn’t take the first two attempts because I honestly didn’t get the depth until my third.

I feel good about it though because if I basically did it three times, my next PR is in the bag.

 

You’re around 200# correct?

 

Goals.

 

In the sub 8% I was about 200# yea. In the recent one (not sure if photo even showed up) I am about #216. That was from last week Monday. I was trying to get a chest photo but it's difficult lol

Thanks man!

 

Yeah you weigh about 50# more than me

 

From overweight to signing up for this shit. YOLO

 

Been going at it hard for a long time. Many many forced meals. Meals all done by choice, because I have a goal in mind. I eat because I need to, not because I want to. I am miserable some days... 3500+ calories of "clean" food is more than people realize. Anyone can eat that in butter and poptarts and oreos. but eating 10 oz of potato, 20 oz of rice, 1 cup dry oatmeal, 2 cups egg whites, 25+oz of meat, 1 gallon of water a day, etc... can be very filling and honestly just overwhelming some days. Is what it is, I choose it to be this way, but I like to be real about it.

 

I like how some think 8-10% body fat is an extreme challenge in avoiding food but its really not. It is very much what you eat.

Just out of curiosity, we’re all guys so we don’t talk about womens numbers but what is your girlfriend sitting at weight/bf/calorie wise?

 

This is so true...I finally got my diet under control a few months ago and sometimes it feels like I’m having to force myself to eat just to make sure I’m not too much in deficit. What’s crazy about it to me is that I’ve still got fat to lose but making sure I maintain the muscle I’ve worked for is more important than dropping the fat quickly.

I very roughly keep track of my calories and never worry about the scale. For me it is all how I feel and how my clothes fit. My pants are looser but my suit coats are tight in the shoulders so there’s some change for sure. I only know my current weight because I had my doctor monitoring me up until a couple weeks ago when he said to just call if I need him.

 

Man that’s hard to lose weight and maintain muscle. Like it’s more productive to pick one or the other tbh.

 

5 foot 2 and about 145..and she hates my guts for losing weight.

 

5’ 8 194 lbs been working out my whole life 30 + years. 80% is diet 20% exercise.

 

Simple... Roids. Best of both worlds

 

I fought it forever too. Trying to cut while keeping muscle. Its not worth it. Bulk. Then cut. Or cut. Then bulk.

 

I think the only challenging part of maintaining mass while cutting is you have to commit to losing weight at a slower rate. So the cut takes longer and that is where I struggle.

But losing 15-20lbs is not going to have you burning through your muscle mass.


If we are talking losing 50-60lbs thats different.