The Official Gym & Fitness Thread

Hahahahaha kinda! And hopefully so man

 

Quad day yesterday for me.. I pissed it off... sigh. Doesn't seem to be IT band issue more just extra muscle soreness in my right quad. Oh well. Gonna take a week off of quads again...

Today is arm day tho. woo

 

The main issue I see here is even though you can sub out foods here and there - what are your exact calories and macros? Nutrient timing is important whether you wanna believe it or not. However the most important thing is calories in vs out. If you're trying to lose weight you need to manipulate the calories to achieve that.

I personally hate protein shakes and they make me shit uncontrollably. I like a quality breakfast - pretty much in 4 years I've never not had oatmeal (sometimes I do english muffin or bagel + oats). My breakfast right now is 3/4 cup dry oats, 1/2c blueberry, 4 eggs and 4 egg whites. A good breakfast prior to gym is going to help just as much as a good quality post workout meal. My biggest meals are around the gym time pre and post.

 

I’m gonna get a pen and paper today and write down exactly what I eat to get an idea of what’s going on

 

Yeah I’ve been “taking it easy” on legs since Feb because of first a hip issue then the knee.

I’d like to get back to some heavy leg work.

 

Till failure, every rep. Right?

 

Use the MyFitnessPal app. It will calculate your calories for you and you can track it everyday

 

Obviously, how else can a muscle grow

Yes, this ^^^ I use MFP for every diet I do.

 

May 6th - #226 to June 26th #204






Zero cardio. Desk Job. 1 hour workouts Split 6 days. Hammies, Chest, Back, Quads, Arms, Shoulders (Sat rest day). Week starts on Sunday for me.

Roughly 3k Calories.

310 carbs
90 fats
220 pro

 

Ive been into fitness most of my life. Been lifting shit since high school. Never took my diet serious besides just eating healthy. I just recently got into macro counting as I know Im not seeing maximum results even though I think im putting in maximum effort.
Ive done some research and used some online calculators and have been tracing for the past 2 weeks. Current macros, P:220 F:50 C:200 (rough estimate, cant have my phone at work so +/- a few G). Are my numbers fucked?
FWIW current body weight is 201, height 5'11 13-15% BF if I had to guess. Last total was 2 months ago before a newborn took over my life S:405 B:285 D:485. I still lift 5-6 times a week, back to being more consistent with the baby getting on a better schedule.

 

Are you trying to gain weight? Prob not enough food there for that. I'd at least shoot for min 60g fats. Protein is fine, but you'll need to up those carbs a bit if you want to continue to grow.

 

Unless you’re swole, 201 and 5’11 sounds more around 20% BF IMO.

13-15 means abs showing without flexing or camera lighting help.

 

Thanks man! Ill do some restructuring. This is literally a science, ha. I can definitely tell a difference throughout the day on a more structured diet.

Ha i stay pretty swole, def not 20% doe

 

Yea, I'd put myself around 11-12% BF right now. See previous few posts for detail

 

Yea you’re swole.

 

Hah, not yet. Leaning out tho for sure. Summer vacation soon gotta look good.

 

How much you gotta lose?

 

Gains.

 

At my level, I'd say nearly 20# for comp if I did it and about another 6-8# to be 8ish% BF. 8 is a good amount I think to maintain fairly easy if you want and looks damn good for summer.

I personally don't want to lose any more weight, but want to keep BF off and maintain above #200. Not gonna happen tho before my vacation.

 

Wendler would tell you no