The Official Gym & Fitness Thread

Word. I'll check it out

 

I used the IIFYM calculator. Got my numbers. Now just gotta figure out the foods to meet them with each meal. That was actually a big help. Thanks

 

Here's a picture of me doing some triceps

 

Monica please...

 

I thought this was you

 

I love it. Here's what I eat in a day. 3800 cals/315g protein/450g carbs/80g fat

6 eggs (only 2 yellows), 1/2 cup brown rice

2 scoops ON, pop tarts

Tuna sand, sun ships, coke

Spaghetti w/ ground turkey

2 scoops ON, banana, 5 strawberries, 1 packet oatmeal, 2 tbsp peanut butter, 1 cup milk

Chicken breast, bagel w/ grape jelly, red potato

Greek yogurt, 2 cheese sticks

You're black?!

Haha King George! Love him

 

How many days a week are you guys lifting to see results like that?

I just got back on the horse about 1.5 months ago...take my BCAA drink before/during my workout & drink my protein shake after I lift. I'm only at the gym like 3 days a week 50 mins each visit. Don't have much more free time...

 

4 days a week, at about an hour to an hour and 15 mins per session. Diet > lifting. You can get great results in 3 days.

For example:

Mon: Chest/tris
Thurs: Back/bis
Sat: Legs/shoulders

Or if you're a beginner, just do 3 full body workouts

 

5x a week mon-fri and lift for about 45-60min but at the gym for about an hour and a half after warming up on the treadmill for about 15 minutes then I go in the sauna once I'm done lifting

 

Gonna go in and hit legs, then head to the range.

 

What are your eating intervals? For me it's 6 meals a day every 3 hours.

2 cinnamon roll flavored waffles with peanut butter and a banana in the middle (protein shake prior to this after the gym since I go before work)

3 egg whites and 1 yolk and a greek yogurt with oats

Roasted asparagus and a porkchop (half a bushel of asparagus)

Spinach leaf salad with raspberry vinaigrette dressing

Dinner is usually whatever my wife wants, tortilinni, spaghetti, pork chops, pot stickers, etc.

Protein shake before bed

It needs work I know. Now that I have my numbers I can tweak it all to fit.

 

8am-8pm every two hrs.

 

Hmm, I used to lift a lot at my place with free weights but that was years ago. Now, I've joined a gym and have access to some nice machines making it easier for me to target specific muscles.

My Upper Body circuit is currently: - : Beginning Workout + : Repeated 3 Sets

-5-10 mins cardio(I tend to want to skip this step due to limited time)
-stretch
-20 pushups
+12 Reps: Hammers with dumbbell 25lbs - 30lbs (depending on the day)
+30 Reps: Dumbbell wrist curl for forearms 25lbs - 30lbs (depending on the day)
+12 Reps: Dumbbell curls for biceps 25lbs - 30lbs (depending on the day)
+12 Reps: Bench press 110lbs
+12 Reps: Lateral pull downs 70- 80lbs (depending on the day)
+12 Reps: Cable Flys 40lbs (each side)
+12 Reps: Shoulder shrugs for traps 35lb plate in each hand

My Lower Body circuit is currently:

-5-10 mins cardio(I tend to want to skip this step due to limited time)
-stretch
-20 pushups
+12 Reps: Quad curls 80lbs
+12 Reps: 30 heal raises
+12 Reps: Leg press 120lbs

I've been trying to come up with a routine that will enable me to efficiently target all the muscles I want to work out so that everything is proportionate....I'm finding it a little challenging when I have such limited time.

 

lmao!

 

I do an upper/lower split that is 4 days a week.

Mon: upper
Wed: lower
Fri: upper
Sat: lower

 

Not necessarily I got a buddy whos got the same h/w and body fat. But hes alot stronger than thoes numbers. Like he backsquats 450x12 deads around 7-8 and i dont know his bench but in highschool he had the national record for a highschooler...225x50 or something like that and hes totaly natty, just naturaly huge haha

 

But does he crossfit?

 

No doubt

 

Nah he couldnt. 6 knee surgeries has slowed him down a bit...he keeps it simple now haha