The Official Gym & Fitness Thread

Hey hey hey....my
Protein is better than your protein

 

How much do you weigh and how many cals do you bulk at?

I know everyone's metabolism is different.

 

I like carbs though....

 

Yeh, what he said! Basically, abs don't count unless you're over 200 pounds. I also joke with my wife that I have one single ab. "Look, you can see my ab!" "My ab looks great tonight!"

 

Dude was definitely out there...also, he only lived to be 49...dunno if it was the diet, training, roids, or what.

I weighed 206 this morning and am around 14-17% bf. I start my bulk at around 3500 calories

 

Lol that guy doesn't even have abs and if you have a FUPA it doesn't matter about anything else you may have....

 

I bulked around 3,400 cals over about 7 months or so. I went from 172-215 and put on about 4% body fat. I am roughly 16-18% body fat now. Since my son was born in May I stopped tracking my cals as much and stopped cramming in so much food. I would say I am getting in maybe 2,200-2,500 cals a day now over the past 5 months but body weight has stayed the same. I guess I am in that maintenance phase and eventually I will start cutting. Maybe in Jan/Feb and I have calculated several months ago I should do about 2,100 cals to cut but it seems like I might need to go lower than that since the range I am in isn't much higher than that and I am staying the same weight (yeah I know a lot of factors go into this)

 

That's really low I think. I would start high early in the cut so you know for sure you're not in too much of a deficit. Maybe like 2500 + cardio? Then gradually lower it as you go deeper into the cut.

 

Bwahahahahahahahaha. Most appropriate gif ever

 

This. I'd say my maintenance is around 2900-3000 and bulking will be 3400-3500 cutting 2600-2500. I'm at 2500 now and still dropping with only two cardio days that I don't even feel like is cardio because I enjoy it lol.

 

well I have been doing roughly 2,200-2,500 now for the past 5 months and have just maintained the same weight and haven't really noticed a body fat decrease at all so IDK. hmmmmm

 

Wait... didn't you weight like 187 a week or two ago?

 

I started my bulk on Aug 18 @ 187-195 (I can gain/lose 6-7 lbs in a day from water/food alone). Sept 28 I'm 206. 15ish lbs in 6 weeks

 

Hmnmm maybe increase your activity level by doing more cardio. Or maybe instead of working out 4x a week, you can do 5x a week and cardio on off days. If you start so low (say 2100),somewhere down the road you will hit a plateau. Before you know it, you're having to eat 1800 a day just to lose fat.

 

what is your fav/best forearm and calf workouts? you have 40mins until my workout, let me know....GO!

 

I do a calves and abs circuit after 2 of my 4 workouts each week. I rarely do forearms specifically.

calves: seated calf raises, leg press calf raises, weighted bb calf raises, hack squat calf raises

forearms (for when I actually do forearms specifically): regular and reverse grip weighted rope wind-ups, regular and reverse grip standing bb wrist curls, regular and reverse grip seated bb wrist curls

forearms (how I usually do them as a secondary muscle): regular and reverse grip bb/db curls, regular and reverse grip lat pulldown, regular and reverse grip bb rows, heavy shrugs and deadlifts WITHOUT wrist straps.

 

I do calves 2 to 3 times a week depending on how many leg days I do (minimum 2). Basically I do calves for 10ish min after leg day.

Seated calf raise (in a machine leg press)
Seated DB calf raise (holding DBs on your knees)
Standing DB calf raise (standing on the balls of your feet on a platform)

Forearms

 

haha thanks guys...about to do abs, calves, forearms.....over and out