The Official Gym & Fitness Thread

you inspired me to do a yoga class...not for the gains but more for the view

 

Train hard, then train harder, Eat allot and eat some more
For you id say get on a GVT training plan for a month then go to a 5 rep for 10 set format working 2 muscle groups say Chest and back or Chest and legs

 

You don't need to gain mass to get stronger. I've lost weight since starting 5x5 program and am now benching over 100% body weight and squatting 150% body weight while losing weight. I used to think the same thing and I was eating a ton of food and mass gainers and gaining a bunch of fat (with muscle). Just eat a normal amount of fresh foods and follow a strength program and you WILL get stronger and break PR's regularly. I highly recommend following stronglifts 5x5, great program to get strong and easy to follow.

Check it out it's free - http://stronglifts.com/5x5/

 

lol the STronglifts work out plan has been what i have been doing for a long time + some additons. I posted something way earlier in this thread with pretty much exactly that to large degree

 

You do what ever the FUCK you wanna do

What's your diet and routine like now?


Lunch today

 

Did the 5x5 for a bit in high school. Do you do extras with the 5x5 or do you just go in, hit the 3 that it gives you and leave? I would always do the 3 it gave me then do a dedicated day whether it be chest or legs or back or whatever

 

I had fucking taco bell...it cleans me out a few hours later

 

I'm having 2 grilled cheese sandwiched with shredded slow cooked chicken and a fried egg with egg white for lunch

 

You try the biscuit taco yet? Looks nasty

 

In the beginning when the weight is light I would throw in some curls/shrugs/pull ups. Now that I'm at heavier weights I get more than enough workout just doing the 5x5. You WILL get arm gains just from doing these compound lifts. If you need to inflate your biceps, throw in some curls, but IMO not needed. I'm just eating right around maintenance calories and lifting as intense as possible and I'm getting lean and way stronger.

Stronglifts 5x5 has a free app now also that is awesome. It tracks all your workouts and weights and even tells you when you de-load or what weights to do if you take a week off.

 

Nope, is that for breakfast? I eat the same stuff at Taco Bell every time I go

 

Diet right now is nothing but chicken, rice, eggs, frozen vegetables, turkey sandwhiches, PB&J's, and spaghetti. In no specific order. And chik-fil-a for lunch on Tuesdays and Thursdays.

Routine, just go workout 4-5 days a week and dedicate each day to a muscle group.

 

Yea I guess it's their new thing for breakfast. Taco bell gives me the shits I always regret going there.

 

5x5 looks good but I don't understand the 1 set of deadlifts. So twice a week I do 1 set? 10 total reps per week of DL? Seems like not enough...I guess with 3 days of squats though it will even out?

I would need to supplement something tues/thurs/sat. I can't do 3days a week. Even if those days are less intense I would just need to do something in the gym. I go into rage mode if I can't relief some stress in the gym everyday.

 

If you aren't benching over your body weight and squatting 1.5X+ your body weight, a 5x5 program will get you there. I wasted a lot of time doing split body building routines with very little gains in strength or muscle. 5x5 has got me lifting heavy and gaining muscle without chugging mass gainers aND working out 5 days a week.

 

So did you hit a plataue? If you stopped gaining then you might have to eat more. Are you taking supplements? Also you can try hitting each muscle group 2x a week. Some people do better with that. Also make sure your form is good as mentioned.

 

Yea squatting every workout and especially once it's heavy you will fully understand the one set of dead lifts. Some weeks you will do that twice. If you really feel a need to hit gym other days do some curls/shrugs/pull ups/ maybe some ab work. But again, once youre at weight that is truly taxing on you, you will not be feeling the need for more work. Atleadt that's once me and my partner have found.

 

No supplements. I have a mass gainer that I'll take ever other day or so just to make sure I don't lose weight. I plateau'd in HS but with engineering, I'd have to take a week off every month or so last year which kinda fucked me. Plus I ate like shit last year because of the school meal plan and had no kitchen to cook in. But its looking like I'll end up having to do the whole week off every so often for exam studying this year too. But I have an absolutely insane metabolism as well. I eat a full sized meal about every 2-3 hours as it is.

Hopefully with this 5x5 I won't be in the gym for an hour everyday to where it's a full hour and a half to 2 hour ordeal every time I go work out. I guess time is a big thing for me with being a full time engineering student and working 20ish hours a week.

 

Run 5x5 for a few months, I promise you'll be thanking me. Feel free to PM me if you have any questions. Start light and concentrate on form. Compound lifts are technical. If you have a couple bucks order a copy of "Starting Strength" by Mark Ripptoe. You will learn invaluable information on form which will allow you to lift like an animal.