The Official Gym & Fitness Thread

yes....? trying to go back to school and i work alot and my dad is home alot so with me AND the lady working they help out alot with taking care of him.

 

I'm sure y'all are sick of hearing about my keto crap lol...but:

So, with me still trying to work the kinks out of the diet, I counted my calories to make sure I was close to my deficit of around 2800 cals (maintenance is 3000 for me) and after prepping my meals, only tracking my carbs/fat/protein, making sure I got 25/210/200, my calories were at 1824! WAAAAY too low.

Solution: going to the store when I get off and buying a box of Jimmy Dean Sausages! After eating the 4 and 1/2 I need to meet my caloric needs, that'll bring by carbs up to 33.5, my protein up to 224.5 (which is high for this diet), and my fat up to 265 and my calories up to 2755.5

I know there are still kinks to be worked out, but words cannot describe how excited I am to be eating 4 sausage patties for dinner tonight!!!!!!

 

is pizza keto friendly?

 

Just let your hunger guide you......if 1,800 calories fills you up then you'll drop fat faster than forcing calories. 10-12 x weight (200lbs x 10 = 2,000 calories) is always a good guide to lean out quickly. You don't want to be on that long term. If so, add a lot more veggies to help clean the shit out of your body. Keto never worked for me as I always eat too many calories (I'm a big fan of high fat).

 

got a 1RM of 325 on DL yesterday. Probably could have gone a little higher but i was sore from the day before.

 

/\ not a rookie

Nothing wrong with that.

I want a rower for the house. The gym I go to only has one and its almost always being used

 

On refeed days it is! I'm allowed 800-carbs on my refeed, so I can definitely swing a pizza and some beers lol

Haha I was no where near full at 1800 cals. After my amazing Jimmy Dean dinner, I was full and at 2800 cals, though. I don't want to lean out that quickly b/c I don't want to risk losing muscle. I'm doing 500 calories below my maintenance (3000), which should put me losing about a pound a week. I eat a can of vegetables a day, but I'm going to CVS to get some sugar-free Metamusal today for my fiber. I want to be at about 35g of fiber a day and I don't think I'm hitting that, as my shit looks like soup right now lol.

I actually sat down for 3 hours last night and made a meal plan that hits my calories, protein, carbs, and fats within 10 grams. It was a pain in the ass, but now that it's done, I have a good meal plan to stick to, without the risk of ever being off my macros and calories. without further adieu, here it is:

1: 3 sausage patties and a cheese stick
2: 2 scoops ON whey, 2 tbsp. olive oil
3: 6 boiled eggs
4: chicken breast, 1 tbsp. mayo, 3 tbsp. olive oil
5: 2 scoops ON whey (post workout)
6: ground beef (80/20) & 1 tbsp. olive oil

I'll eat one of the following vegetables with each meal, as well, excluding my post-workout shake: asparagus, brussels sprouts, broccoli, cucumber, green beans, lettuce, spinach, okra.

This equates to 2595 calories, 199g protein, ~30 carbs, and 200 grams of fat.

 

Just got back from the gym. went into a meat coma last night after eating 2lbs of lean ground beef. passed out around 8 or 9, woke up at 330, decide to hit the gym, holy shit guys 24hr fitness in the early morning is a whole different gym, its like those creatures that comes out at night to play, but in a good way, there are some monsters and real lifters. i think i might try to change my schedule so i can lift earlier, here is the routine

Barbell rows
135x10, 185x10, 205x8, 225x8, 275x5, 295x5, 225x10
Hammer Strength High Rows
180x10, 250x8, 200x10, 200x10, 200x8
seated cable rows
90x15, 150x8x3, 120x10x3
dumbbell rows
120sx10, 115sx8, 110sx8, 85sx10
v bar pull downs
120x12x5

 

Another question for ya

I plan on doing a refeed Friday, after my workout through Saturday night. What do I eat Friday, up until my reefed? Do I still get in all my keto macros or just stop where I'm at after I workout?

 

haha totally healthy

 

Is he squatting with his shoulders??? i rest the bar on my traps when i squat...

 

Dat der CPK pizza post workout and orange juice. IFYM ftw

low bar squat aka powerlifting style is very different from high bar squat aka olympic style.

 

Gotcha. so which one builds dat ass more?

 

Haha I'm gonna try to stay away from that shit for a little while....there will be a breaking point, I'm sure. I'm gonna try to wait at least a month before I have a cheat meal though

 

altho my low bar squat sucks monkey testies so i high bar squat for weights lol

 

Some how my lower rib popped out on my back while doing chest on wed. Took yesterday off to give it a day to recover. Gonna hit chest hard again today, fuck the back.

 

im gonna try to start hittin the gym again and im most likely gonna be doing what you do (hitting chest almost everyday) except with arms and shoulders. realized my gainz on my arms are minimal because im a side sleeper and sleep on my arms which cuts off circulation pretty much everynight.

 

does that really have an affect? I do shoulders with back and tris. I do shrugs, chest, and bis during chest week. Day of legs, and day of cardio core. But I might step back to 4 days of gym which means I combine core, cardio, and leg day.

 

weak core and back.

 

bro science is strong with this one