The Official Gym & Fitness Thread

As do I, sir..as do I..

 

Just curious... Does anyone split leg day into two separate days?
For example one day do quads/calves, and another day do hams/glutes?
I'm considering trying it out...

 

Good Lord, I was drinking 2-3 2 liter bottles a day of that shit for almost 30 years..

 

I've done it before. Right now I'm doing
Squats or Deadlifts
leg press
lunges

Next leg day
leg curls
leg extensions
calves (seated and standing)

 

Back when I used to do legs I did that....not my style anymore.

 

I do two separate legs days per week on Tues and Fri:

Quads: 3 sets
Hams: 2 sets
Quads: 2 sets
Hams: 3 sets
Calves
Abs

Best gains I ever made

This goes for any body part: if you workout a body part at the beginning of the week and it's ready to go a few days later, why not hit it again? Maximize dem gainz

 

I had to read that a few times to 'get it' - cuz, I'm the Prius. LOL

For him?? This is the first time in his adult lifetime that he's done any sort of serious physical activity. Seriously..... He's always been skinny and never had to do any exercise. He's been on Cholesterol meds for years. This is his method of trying to get off those meds.

For me? For 20 years, I've had physically involved job walking all day. After work, I used to go to the gym and lift weights and do minor runs on treadmill & bicycle. I've been the same weight for 20+ years and never had to think about what I ate or how much. I just consistently stayed the same weight (luckily). A year ago, I took a different job sitting on my ass all day....LOL So, I've lost all that physical activity from my other job. LOL
And actually...those 3-5lbs I gained, I hope its MUSCLE - LOL.

It's a girls worst nightmare.....the guys always have an easier time loosing weight. It's just not fair!! LOL

 

Aaaaaand you're a girl Sorry about that!

My fiancee and I are the same way. I can drop a pound a week easily, but it's a chore for her. I also count every calorie and macro and she doesn't, which is a HUGE deal. I've been counting calories and macros for so long, I know exactly where my "sweet spot" is (the exact amount of calories I need per day to neither gain nor lose weight); knowing this, I can either add or subtract calories in order to gain or lose weight. Finding this "sweet spot" isn't hard at all: Simply count all your calories and macros for a week. Try to eat the exact same amount of calories, protein, carbs, and fat each day...most people go for a 45%, 35%, 20% ratio between carbs, protein, and fat, respectfully; all of this can be calculated for you @ here under the 'IIFYM Calculator' link under the 'Calculators' tab.

After a week of eating the exact same #'s each day, see where your weight is. If it's up a pound, you need to subtract 500 calories in order to neither gain nor lose weight. If your're down a pound, your "sweet spot" is what you've been eating, minus 500 calories. If you were stagnant and didn't lose or gain weight, congratulations, you've found your "sweet spot"; after you find it, just subtract 500 calories from it and you'll lose around a pound per week or vice versa.

Last thing...This is all on a 'per person' basis. Just because I lose exactly 1 lb per week at around a 450 calorie deficit, it doesn't mean you will. You might lose too much weight at a 500 calorie deficit and have to go to a 300 calorie deficit or you may lose too little and have to go up to a 600 calorie deficit. It's generally bad to lose more than a pound per week because then you start burning muscle. You can generally burn 1 lb of fat per week while sparing all your hard-earned muscle. Same goes for muscle-gain: you can generally only gain around 1/2 a pound to 1 lb per week of muscle, so it's best to do it slow, to keep from gaining fat along with it. If you're gaining over 3-4 lbs a month, anything over that is going to be fat...it may not seem like it because 5 lbs of fat doesn't just go straight to your love handles or ass. Fat is like a blanket: it gets evenly distributed all over, so gaining 5-10 lbs is very hard to notice, especially when you see yourself everyday, which makes gradual changes nearly impossible to notice.

Sorry for writing a damn book

 

Yup. I just do cardio for legs now...seems to work for me. I usually play hopscotch or jump rope, occasionally some sprints depending what happens at work.

 

5 mins into our road trip to FL and I've already down an entire bag of flamin hot Cheetos

 

Rad dad bod ftw

 

This weekend is totes gonna be dad bod weekend

 

No worries at all...I had to laugh.. It happens all the time. LOL

To be honest....I'm not concerned about loosing weight, I just don't want to wake up when I'm 60 weighing 20lbs more than I do now. LOL I'm not a calorie counter - but I do try to keep it healthy & real. LOL To be completely honest, its very very hard to track your weight (as a woman). Atleast for me, I gain & lose 5lbs on a regular basis every month. Women often talk about 'water weight' gain. Yea.....its for real. There's probably only 1 week in any given month that my weight is stable..... LOL

For the most part, since I took this 'office' job...my cholesterol went thru the roof (I knew it would). The running is an effort to keep that in check and its worked. So, we'll see where the next chapter takes me.

I told my husband..."You'd better not lose anymore weight, I want something to hold onto"

 

Where are you going - I'm from FL

 

Mexico Beach. My best friend's father in law has a house there. We're going grouper fishing on his boat tomorrow....gonna be doing 12 oz curls til Monday

 

Splitting leg/chest works fantastic.
Quad + lower peck(flat n decline type work)
Hammy + upper peck/ shoulder ( incline/ shoulder press type work)
Then shoulder day doesnt have much presses but posterior and lateral focus Mixed with pelvic work i.e hip thrusts, glute bridge etc