The Official Gym & Fitness Thread

I was lifting to be strong, not doing 20 rep sets eating bro foods for bitches but now i am

 

I need some help with finding a good workout. I did great 2 years ago when I lost 40 pounds in 4 months. I was pretty cut and lean and knew what I was doing but now when I go to the gym I feel lost.. No clue how to setup my workout. I'm not trying to be muscular just cut and thin while still being healthy. My ideal weight is 145, I'm back up to 160 now. I cant do anything to extreme (doctor's words) but I can workout and lift as long as I'm not trying to be a body builder lol

 

Usually people split their workout days into muscle groups splits or movement splits, for EX

day 1: chest& shoulders&tricep
day2: back& traps& biceps
day 3: legs and core

or

day 1: all push muscle
day 2: all pulling muscle
day 3:legs and core

for getting lean and cut you want to stay in the 8-12 rep range. lifting about 60-75% of your stregth limit.

There is an app on andriod market call Jefit, you can click on the muscle group you want to work on and it will give you a list of excercises.

 

Thanks I think I'm gonna do the splitting by area but do core more often as I'm trying more to get my abs back than anything lol

 

If you want a good defined 6 pack you need to cut down on Bodyfat%, core workout helps to make your whole body stronger but to make them show you have to remove the layer of fat on top of it. but if you eat good food in the right amount and at least do some cardio everyday this should be cake for you.

 

Thats what I'm going to try, have to lay off the carbs which is hard being in college since everything has bread

 

i know man lol

 

I swear all they serve here is sammiches lol Guess I'll be sticking to chicken salads for a while lol

 

just have to eat in moderation, if you don't eat enough carbs you will feel like death, try to eat carbs heavy in the morning and finish the day with protein heavy meals.

 

Do you honestly think a 6 pack will happen in four weeks? If that happens for you I will applaud the FUCK outta you. This past year I've been eating solid foods, going to the gym at least 4 days a week, and went on a fat burning spree with even healthier foods and nothing changed. I may try IF but I'm back to wanting to get bigger so I'm eating 3 solid meals a day w/ some healthy snacks inbetween. Are you still getting noticably stronger doing IF?

 

Lol, I try but kinda have to go off what I can eat on campus, Idk what to do for breakfast though. I only get two meals a day so I was thinking of just doing a protein shake for breakfast

 

Dude I hear you on that! You eating at the school cafeteria?

 

Maybe he's really close already, Honestly I think everyone should give IF a try, working out on empty stomach just feels amazing to me, and there is nothing better to break your fast than a cold protein shake and a hearty meal. and yes you can get strong while you are doing IF. at least for me.

 

Sorta, I've kinda been lazy cus its a hike and a half to get there lol We have an "eatery" right next to the dorm im in. They have Quiznos a burger place, a wrap place, HomeZone ("home cooked" meals), 2 soups, pizza, salads, and some premade wraps.


And I hear ya on the 4 weeks for a 6 pack.. Took me 4 months ab intensive training to get a visible 2 and a non visible 4..

 

Yeah I mean I didn't mean to sounds rude about it, that is just such a huge achievement for me. I see all these guys rocking six packs and just really caring about getting stronger, plus not eating the best foods. Props to them but that would never happen for me. I think I can either eat to get stronger, or eat to lose fat. No inbetween for me. When do you start your eating period and how long do you do your fasting for?

 

Whats IF workout?

 

I can't work out on an empty stomach... I can lift way more after I have a big breakfast and a protein shake.

 

Its not a work out. Basically you have eating periods generally 4-8 hours and then you fast for the rest of the time. And by fast I mean like absolutely nothing besides maybe strict black coffee in the morning. It helps with fat loss/burn.

 

hmm, how much do you eat in the 4-8 hours?

 

I wouldnt function doing something like that