The Official Gym & Fitness Thread

"are they looking?"
"Yeah, GO!"
"LIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIFT"
"they turned away"

"RESSSSSSSSSSSSSSST!!!!"

 

That's pretty much how it goes.

 

Until we get a better pic, this is what that one reminds me of:

 

Would anyone know, when trying to lean out, what are best percentages for daily Carbs, Protein, and Fats? Trying to dial in my diet. I'm not looking to loose weight, so to speak, but to just lean out.

Also, any thoughts on a daily cup of coffee? I enjoy 1 cup a day but the sugar content from the creamer is more than half of an entire days allowance....

 

How often do you guys deload? I was gonna shoot for about every 4 weeks do a deload week of nothing but low intensity cardio.

 

Now a question arises i've wanted to ask a jacked dude: Do they come flocking to you or is there still work?

Cup of coffee is fine since there is little calories but if your creamer has a shit ton of sugar id say no. Try to go straight black if not just a little creamer. Sugar is your worst enemy. Don't know about the macros, maybe Sean or someone will chime in.

 

For me it's close to 10-12 weeks. I guess it depends on how heavy you are lifting.

 

A lot of people do 40/40/20 or other arbitrary percentages, but from what I've read, it seems to be widely agreed that its 1 gram of P/ pound of LBM, 20-25% fats and whatever calories you have left fill in with carbs.

 

Since I do something way different, I thought it might be worthwhile to post.

You can do my workout anywhere, anytime. You can include weights or not.

The basic framework is:

1. Cardio warmup.
2. Strength warmup Tabata set.
3. Cardio set.
4. Strength Tabata set.
5. Repeat 3 and 4 four times.
6. Cardio cool down.

The cardio warm up is 5-10 minutes of cardio of increasing intensity. You want to end up at the level you do steady state cardio. Treadmill, elliptical, jogging, etc. It's all good.

The strength warmup Tabata is the same as you do in 4. You just do it at slower and lower intensity. E.g., if one of your Tabata exercises is a dead lift, do it slower and at lower weight.

Your cardio set is 5-10 minutes and should be challenging, but shouldn't be anaerobic. You are "resting", between the heart-ripping Tabata sets.

Here is a link on Tabata training. http://tabatatraining.org/ . I typically do four exercises and repeat them twice. I like doing compound power lifts, calisthenics (super burpees!), kettle bells, battle rope, sledge hammer, etc. No matter what you do, the trick is that you do an exercise for 20 seconds at 100% intensity then rest for 10 seconds between exercises.

Cardio cool down is just like the warmup, but in reverse.

Warning: You'll hate my guts if you do this.

 

its amazing how i can go to the gym, and do all these different workouts and lifts on all of the complicated different machines and do 3 different bicep curls and 3 different tricep curls and work my abs 3 different ways and i feel pretty good. then when i just start doing a set of 10 push ups then 20 sit up then some tricep dips and start repeating them I get exhausted super quick haha.

 

You've exhausted them doing so many sets.

 

Agreed

 

Compounds > Isolation

 

Thanks guys

 

So im now on my 5th or 6th week on the 5X5. Weighing in at 162-164 lbs. Finally broke the 200# squat 5x5 with x2 90# warm up sets. Feels pretty good to break that mark!

Now i want to focus more on getting my bench up. I Seem to be stuck 135-145 for 5x5. Anyone got any ideas to break that plateau? Should i drop weight and do some high rep sets instead of the 5x5?

 

made it to shanghai, god i hate plane rides, 14 fucking hours, but there is some kind of ghetto fitness center where i live, gonna go check it out today (current time 4:25am)

 

Dude, what ya there for?

I just got back last Thursday from a month in Russia. The 23 story dorm had one piece of $hit gym that was open maybe 2-3 times a week. On random days. Rarely matched up with my schedule so I just started doing push ups and used the ladders in the fire exits for pull ups.

I've been thinking of buying a used squat rack off craigslist instead of dealing with traffic and trying to find a gym that has all free weights near me.


How long are you going to be there for?

 

lol machines = shit. you are in a very limited range of motion with machines and wont work any of your stabalizer muscules. Use free weights and compound exercises. I dont do curls or isolated tris. but both my bi's and tri's are getting bigger just from doing heavy back and chest workouts.

maybe take one or two days a week and work on bodyweight workouts only?