The Official Gym & Fitness Thread

Day #2 of the mini-cut. #226 yesterday morning. Roughly down from 3.8-4k calories to 2800-3k. Should go fairly quick. I lose weight too fast.. First week will be water weight most likely due to the drop in carbs and probably uptake in water consumption (more water you drink, the less water your body "holds"). Shooting for #210 roughly, but we'll see...

 

I'm shooting for 200, but also will see depending on what my body and diet/lifting can keep up. Going for the long-term.

 

Yeah, but also don't be afraid of heavier weights (as long as you maintain proper form and full range of motion).

If I could go back 11 months and start again I'd warm up like I did with easy-ass weights for a month or two, then go straight for the big 5: Deadlift, Squat, Rows, Bench press, Overhead press, (and pull-ups?). Just look up a bunch of vids on youtube so you understand proper form (look up Alan thrall or athlean X). Then get under a proper barbell and do it! Then go home that day and watch vids again to answer all the questions you'll come up with.

Follow a beginner's program from someplace like Barbell medicine or Starting strength. Go as heavy as you can as long as form is still good and you're hitting the program goals. Also make sure you track your food (for loss in your case?) and get healthy food in your diet.

Finally, don't worry about what anyone thinks of you at the gym. Half or more of the lifters there have bad form anyways. And mostly don't sweat the light weights you'll be lifting for awhile. Keep doing what's right for you and soon you will see results. And aim for a lifestyle change, not a 1 or 3-month quick fix (then back to crap). IOW, dial in your diet and adjust your lifting program as you go to something you can keep up long-term. Not a huge sacrifice or blow-out that you'll never keep up. For me it was a build-up. I started low then built up intensity to what I'm doing now, and expect to go even heavier, but it'll be because I want to, not 'cause I'm killing myself and can't wait to stop.

(Sorry for the wall. I wish I'd gotten some of this when I started out.)

 

Get it! Where you starting at?

I actually find myself with better lifts on less food. Mainly because I consume 4 meals prior to the gym and I am so damn bloated by the time I hit the gym. I'm starting to think my digestive system isn't keeping up with all this food and I'm lagging behind due to being so bloated lol.

 

Never worry about the wall of texts, any and all input is greatly appreciated. I think I'm decent with my diet, could be a little better on my protein intake but trying to up it as I go. I'm supposed to be taking in roughly 180+ grams a day for building (I'm at like 124lbs. of lean mass). Staying with the prepped chicken and broccoli, and white rice (limited quantity). Egg whites and protein shake in morning. Try to avoid snaking and if I do, cook some eggs or something. I told myself before I started this thing that I wouldn't get on a diet, or start a routine that I didn't want to stay on permanently.

For the most part I think I need to up my weight on a lot of my exercises, or just some like my chest exercises and my weighted crunches. My shoulders/back are still kinda my weak point atm, and even now I have to drop the weight (15-20 max) when doing certain flys for that muscle group. I have seen an increase in strength though so I know progress is being made, but when you start at 0 it's gonna take time.

But I'm motivated, I'm dedicated to reaching my goal, it'll come in time but I just gotta work hard for it.

 

You may already be doing it but I'll add, just to be sure because it's that important-drink Plenty of water. You really should have a bottle of water with you all the time. As Supra TT said above, the body can only hold so much water. The rest it will help flush out excess salt, toxins etc. It's good for the muscles, the brain, organs-everything. 1/2 gallon-1 gallon a day depending on your activity and situation. This can also include other liquids to an extent, even fruits or high water content foods, but make sure you have plenty of just water. And I know you are currently trying to lose weight but don't be too afraid of good fats like dairy and beef-moreso if you start lifting heavy and/or very strenuously. The population has been beat down into believing that fat is bad and you have to eat lean this and fat-free that. The bigger issue is sedentary lifestyles and a steady diet of garbage foods with empty calories. Butter, egg yolks, beef, yogurt (not low/no fat) etc can be very good for you as long as you A) Aren't JUST eating fatty foods (keep up on veggies, fruits, high fiber foods) B) Aren't eating them regularly in conjunction with Doritos, cupcakes, donuts.. And C) Aren't sitting around watching TV/playing video games while chowing down on it all. Again, you may need to concentrate more on lean eating right now, especially if you are still figuring out the workout routine and focusing more on low weight and good form. But if you start stepping things up, increasing poundage, sets, reps, hitting max rep/weight sets regularly you'll need the fat to help keep achy joints, low energy and foggy brain at bay. Just a broad suggestion to keep in mind for later on.

 

Yep, I will. The question will be what I settle at. I started at 167 about a year ago (6'1") so bean pole. I'm ok now, but I'm gonna keep going till 200 at least. Maybe 210. I'll see what it looks and feels like as I go, and how well I can keep up with the food without feeling too bloated or sick from eating all the time.

Yeah, digestion keeping up is a thing I suppose. I got to feeling slightly nauseous at times and often unwell in the stomach from eating all the time. Knowing that my food quality was good and that wasn't it, I took a weekend "off." I had just water most of the first day, then ate whatever I wanted the second day (which, given how I was feeling, was very little). Resumed regular eating Monday and on. That reset felt great and I kept gaining weight NP afterwards.

 

Good lord at the novels

TL;DR
No one in here lifts

 

Ok if you have learned anything about me on tw or here yet then let me break it down for you. I don’t give a fuck about most people. Just don’t. I don’t have the time or available space in my life to. So the people that I communicate with on a daily basis minus my employees I for the most part care about. That includes you. And even Derick who’s more of a dick than I am. When you get to my age and you’ve been fucked over as many times as I have you learn to stop giving a fuck about so many thing

 

Trying to sell my Universal Centurion Gym. It's a 5 stack machine. Pull up bar, Dip bar, Leg raises, Shoulder press, Bench press, Sit up board, Lat pull downs, Curls, Leg press, Leg curls, Leg extensions and cable rows. It is in great condition has all required attachments. These are what most of us had in High school. This was from a little used fitness room and then a couple years at my house. I need my garage space back. $2,000.00 firm on price. It has built in wheels and moves pretty easy. Will fit in 1 bay of garage. These were over 10K new. DM if interested. Located in Yuma, Az must pick.

 

Got super sick, lost 9lbs. My BF% is 4.8 right now, dear god. I’m hoping to be at 160lbs by the end of August and hopefully get my incline bench from 225 to 250, and shoulder presses from 70 to 90. I’ve been stuck at those 2 weights for way too long.

 

I literally cannot wait till I’m That age. Everyone thinks the guy who gives absolutely no fucks is a dick but that guy always is the happiest too lol

 

Dear god. I don’t think I have been 130lbs since junior high lol. I ducking wish I had abs like that showing

 

Also working out with a headache is a bitch.

 

haha i have abs at my regular weight of 145ish but this is extreme. i kinda dig it but theres no way i can maintain this weight lol, if someone bumps into me im fuckin fallin over

 

Unless you plan on gaining all body fat... that won’t happen LOL.
1lb of muscle per month is a good expectation.

Unless you do steroids, then all bets are off. But I still think then 20 something lbs of lean muscle is still not gonna happen in 4 months.

Why do you have to wait to be that guy? Be that guy today

 

Paulo is a dick

 

And never happy

 

And really old

 

1#/month is pretty good. 20 pounds though in 4 months of muscle ... shiiiiit! I mean in 4 months I gained 20 pounds but 10 of that is water 4-5 muscle and rest fat lol. Wouldn't that be nice tho 20 in 4 months even on roids hah that's 60# a year!! took me 6 years to gain 60# of muscle lol