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Latest users (5): avatarsarefornoobs, envinite, kosmic, leal, lordgrungington, anonymous(14).
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#20512 - europe (11/06/2014) [-]
Is it bad to add a little sugar to a bowl of oatmeal? (not trying to lose weight)
User avatar #20553 to #20512 - nefarian ONLINE (11/08/2014) [-]
If adding a bit of sugar helps with the appetite, then it's more beneficial.
#20583 to #20553 - europe (11/08/2014) [-]
True, so I will use it for my cottage cheese (which I eat before going to bed) but my last workout went really well and my pre-workout meal was oatmeal w/o sugar
User avatar #20522 to #20512 - jayfizzle (11/07/2014) [-]
Your dick might fly off
User avatar #20517 to #20512 - jokerjack ONLINE (11/06/2014) [-]
Is that little amount of sugar causing you to go over your calorie needs for what you want to achieve on the scale or giving your stomach adverse feelings?

Then no. The amount of sugar phobia in the US has gotten out of hand. Are there a lot more healthy things you can eat with those calories? Yes. But if you're meeting everything else in terms of micro nutrients then it doesn't matter.
User avatar #20513 to #20512 - connorjay (11/06/2014) [-]
I used to do it and my GF, father, brother and mother told me I was being a fucking idiot.
User avatar #20514 to #20513 - europe (11/06/2014) [-]
Why's that?
User avatar #20515 to #20514 - connorjay (11/06/2014) [-]
I don't really know. Probably because you're adding sugar to something healthy, and even if you only add what you think is a little sugar, it's still not great for you.

I now add blueberries to my oats, or banana, it's great.
User avatar #20528 to #20506 - envinite ONLINE (11/07/2014) [-]
Fuck bananas.

Praise the one and the only true lord, Avocado.
#20504 - oborawatabinost (11/06/2014) [-]
Watching Muhammad Ali fight is fucking inspiring. Even when he loses, it's still amazing to watch. Feels kind of weird cheering someone on in something that happened over 40 years ago. Either way, if you like fighting, learn about this man.
Watching Muhammad Ali fight is fucking inspiring. Even when he loses, it's still amazing to watch. Feels kind of weird cheering someone on in something that happened over 40 years ago. Either way, if you like fighting, learn about this man.
#20518 to #20504 - jokerjack ONLINE (11/06/2014) [-]
Anderson Silva has stated his two greatest influences are Ali and Roy Jones Jr.
Anderson Silva has stated his two greatest influences are Ali and Roy Jones Jr.
#20499 - baglesbites (11/06/2014) [-]
I maxed out my deadlifts yesterday for the first time in months. I don't think my back has ever been this stiff even though I used to go balls the the wall every week for the first few months I did them. Makes me wonder how I didn't completely fry my CNS trying to PR every workout for both squats and deads
User avatar #20524 to #20499 - marinepenguin (11/07/2014) [-]
A beginner's ability to repeatedly recover from a workout is surely something to be admired. Most people take that time period for granted.
#20572 to #20524 - lastsamurai (11/08/2014) [-]
when I first started working out my muscles were so stiff I could barely use them.
I used muscles I've never used before, because my brother and I work out every body part. Now that we've done it for some months I barely feel anything, and won't if I take it "ok" instead of my all.

Didn't know beginners had a grace period..
User avatar #20574 to #20572 - marinepenguin (11/08/2014) [-]
When you first start working out your body has an awesome ability to recover from that stress quickly. This ability begins to diminish the same time it appears. A beginner can add 5 or 10 pounds to his lifts every workout. Eventually it'll be every other workout, or every few workouts. Your ability to increase the weight and further adapt to stress becomes more limited. The fact is that a good majority of people haven't surpassed this level yet. Once you start to reach the period of weekly workouts and weekly increases in weight, is when you have begun to max out your beginner gains, and will have to rely on a better diet and more intelligent programming to see the same results.
User avatar #20494 - studbeefpile (11/06/2014) [-]
"Are you gonna be a hot dog, or are you gonna be a wiener?" -Omar Isuf

Strong words. Think about it.
User avatar #20498 to #20494 - lulzformalaysiaair ONLINE (11/06/2014) [-]
Omar should lift in Iran.
User avatar #20490 - anonassassin (11/06/2014) [-]
Was it a good idea to skip my boxing training because my triceps and shoulder were burning like hell? They started hurting since yesterday and they haven't fully recovered.

How do I recover faster?
User avatar #20509 to #20490 - lotengo (11/06/2014) [-]
make sure your nutrition is in order, hydration is key.

User avatar #20502 to #20490 - oborawatabinost (11/06/2014) [-]
I've often strained my triceps whenever I do boxing stuff, so whenever I feel like I might, I hold off on it for a day.
User avatar #20500 to #20490 - jayfizzle (11/06/2014) [-]
sounds like muscle soreness from not using those muscles. Just make sure it's not a bone issue, but im sure itd hurt like a bitch if it was. potassium is good for recovery. So basically bananas. Also stretching might help move the lactic acid out of there
User avatar #20510 to #20500 - anonassassin (11/06/2014) [-]
Nah, just muscle soreness.
Luckily, my parents got some bananas
User avatar #20485 - guiguito (11/05/2014) [-]
Best way to improve my weight lifting capabilities? I work at the firefighters, they don't have a gym and those fucking people i have to rescue weights a ton.
User avatar #20486 to #20485 - lolpandas (11/05/2014) [-]
Best way to improve weight lifting capabilities? Lift heavy weights and eat big. If you don't have a gym, it'd be probably best to find one. With that being said, I used to see firefighters training at one of my universities parking lot. All they really used was a heavy bag, sledge hammer (axe substitute I guess), and full or partial gear and would do a circuit they set up. Usually hitting something with the sledge, dragging hoses, buddy exercises, carrying etc. If you can't get weights, find a buddy and set up a circuit. You'll get a hell of a workout carrying your "comatose" friend from one side of a lot to another.
User avatar #20487 to #20486 - guiguito (11/05/2014) [-]
Those dude you saw training prob wants to compete at the world firefighters games, and yes that is a thing.
I guess i'll fill some soda bottles with water, put them in a backpack and run for 4 km a day.
I won't get stronger but i guess i'll get more stamina or some other shit like that.
User avatar #20519 to #20487 - jokerjack ONLINE (11/06/2014) [-]
Dude. Find a gym to go to and get a barbell in your hands. You need it, and clearly you know this
User avatar #20478 - jokerjack ONLINE (11/05/2014) [-]
Long post incoming as I'm just gonna copy and paste from a different strength and conditioning forum. I'm coming off shoulder surgery (been close to 3 months since I last really lifted) and am cleared for a few lifts. Asking questions about my physical therapists' advice and what I can and can't do, then program ideas at the end

So I'll probably make another thread when I'm cleared for 100% do what I want and in full strength recovery mode in 6-8 weeks, but I've been cleared for enough lifts I feel I can do some solid stuff.

I had shoulder surgery on a very torn labrum due to multiple dislocations back in August. It was rough and at times I even wondered if I made the right decision, but right now it feels really good and like I'll be better than before ((I hope. I haven't done anything to test the instability with force)). I've been going to the gym to do, and the first ~30 minutes of my lifting will still be these, specific shoulder movements on the cable things. Locking the elbow and moving in and then out. Raises stright in front, to the side, 45 degrees, and pulling down with a straight arm along with some goofy bouncing medicine ball stuff.

But here's what my physical therapist said about a few lifts and I'm trusting him as the professional, unless everyone here tells me something he said was fishy. He has had a few moments like saying "leg press works perfectly fine as a squat replacement"
User avatar #20479 to #20478 - jokerjack ONLINE (11/05/2014) [-]
I can't do any sort of overhead pressing motion, but I can do decline bench? He said the path of bench causes the humerous to rotate in its socket a bit (ohp much more so) but decline does not. That was two weeks ago, now he said I can do dumbell bench press but still not barbell bench because the bar can cause the shoulder to go too high? With both decline bench and dumbbell bench I should stay in the 8-10 rep range.
^ This is the stuff that sounds odd and I'd like your opinions/confirmation and explaining it to me in more detail. And which would be more benedifical the barbell decline or dumbbell flat?

I don't have the external rotation to hold the bar on my back for a squat unfortunately. That'll be the last bit of motion I recover. But I can hold a bar fine for deadlift, and discovered I can do front squats so I'll start doing those instead of just leg presses (yeah, I'd been doing those and the ham curls/leg extension machines just for something to do past 2 months) and he said those were fine to do.

Also, he said I can do basically half lat pull-downs. I can't do the bottom ~20% of the motion as that rotates the shoulder cuff too much under load. Also rows are greatly encouraged and I've been doing them a bit and was planning on bringing them back to the 5 rep range.

I think running as close to Starting Strength (basically two workouts 3 days a week with 5/10 pound progression each) is my best bet, but I've also really liked the 4 day lifting scheme of 5/3/1 so I'll sketch up 3 day and 4 day options below for feedback
User avatar #20480 to #20479 - jokerjack ONLINE (11/05/2014) [-]
I think running as close to Starting Strength (basically two workouts 3 days a week with 5/10 pound progression each) is my best bet, but I've also really liked the 4 day lifting scheme of 5/3/1 so I'll sketch up 3 day and 4 day options below for feedback

3 day a week, alternate A/B, increase weight on the 6 core lifts by workout or weekly
Workout A
Front Squat 3x5
decline or dumbbell press (which one?) 3x8
barbell rows 3x5
leg presses or Dumbbell step ups, 3x8
Slow pushups (stability) 3x20
cable rows 3x10

Workout B
Deadlift 3x3
(can't any overhead)
half pullups 3x fatigue
Dumbell lunges 3x8
half lat pulldowns 3x10
Brocep/tricep bullshit 3x8
Calf raises (mine got small) 3x8
User avatar #20481 to #20480 - jokerjack ONLINE (11/05/2014) [-]
4 days a week, increasing weight weekly so that increase is to first leg lift of the day
Front Squat 3x5
Deadlift 3x3
leg presses or Dumbbell step ups or dumbbell lunges, 3x8
calf raises 3x8
Core work, like decline weighted situps and hanging leg raises
decline or dumbbell press 3x8
barbell rows 3x5
half lat pulldowns 3x10
stability pushups
arm bullshit
Deadlift 3x3
Front squat 3x5
leg presses or Dumbbell step ups or dumbbell lunges, 3x8
calf raises 3x8
Core work, like decline weighted situps and hanging leg raises
decline or dumbbell press 3x8
Half pull-ups 3xfatigue
barbell or cable rows 3x5 or 3x8
stability pushups
arm bullshit
User avatar #20482 to #20481 - jokerjack ONLINE (11/05/2014) [-]

4 days means I hit each of the main lifts twice a week, as opposed to one and a half. Also gives me shorter gym time which I see as nice as I have a bunch of rotator specific work to do. I'm really leaning towards that one now, but 3 days is what's always touted for SS and Stronglifts and I really haven't lifted in 2.5-3 months so I've dropped and should be able to make some quick strength gain returns. Maxes just before surgery if it matters were dead-455, squat 365 (pissed at this one), bench 305, and OHP 190.

Sorry for the massive posting in this board taking up so much room. Just trying to figure out the best way to allocate my time for the next 2 months or so. Goal is to recover as much of my pre-surgery strength in a decent timetable as possible. Big question on decline barbell vs flat dumbbell on the more effective bench motion. I've really only ever regular and incline barbell benched.
User avatar #20491 to #20482 - lolpandas (11/06/2014) [-]
From a PT standpoint, he probably just doesn't want your shoulder under too much stress so that's probably why he shot for the 8-10 rep range. Enough to concentrate on form while not going too heavy. It's more so their suggestion than anything based on fact, but i'd stick to it.

I'd definitely take up the decline bench but it depends on your recovery. If you haven't tried decline, you should. It's easy on the shoulders (specifically in your case) because of the minimal rotation needed. Benching decline feels like benching flat with a very good arch. Decline reduces the angle of the bar path in relation to the body meaning less shoulder rotation. Keep in mind all of his information is based off of your specific injury (if you have a good PT), and your recovery is dependent on that. Connective tissues don't recover at the same rate as other tissues so take it slow and steady.
User avatar #20496 to #20491 - jokerjack ONLINE (11/06/2014) [-]
yeah, 8-10 was definitely for that.

Thanks for the input and explanation of pros of decline. I declined twice last week and while it felt goofy from a lift persepctive, it felt fine on my shoulder. Just a little wobble lol. I'll stick to that one as my main with progression. Maybe throw in dumbbell as accessory work afterwords
User avatar #20472 - lotengo (11/05/2014) [-]
Im a bit tired, had a long day.

Boxingclass starts in an hour. Whats the best thing i can do?
A: suck it up and go anyway
B: get some sleep and put in an extra training tomorrow

I got 25 minutes to decide
User avatar #20476 to #20472 - jokerjack ONLINE (11/05/2014) [-]
Hugely depends. Probably suck it up and go. How many days a week are you working out, and is this your body telling you you need a little rest? If it's that then make sure to listen once in a while. Over training is an oft underlooked problem

Cool on the boxing man. Love seeing others in marital arts/combat sports
User avatar #20483 to #20476 - lotengo (11/05/2014) [-]
when you posted this i was already done bro

It wasnt tired in the muscles but just sleepy. But that was over after warming up
User avatar #20495 to #20483 - jokerjack ONLINE (11/06/2014) [-]
Yeah, didn't know if I'd catch it in time (wasn't smart enough to look at the time posted apparently)

If you were just sleepy definitely good that you went. If muscles are tired or mentally need a break than I do think there's a problem of us guys trying to tough it out and keep going. I know I've been guilty of that. Glad it worked out for you and wasn't a case of starting to burn out
User avatar #20474 to #20472 - marinepenguin (11/05/2014) [-]
I'd go. Probably will energize you and wake you up.
#20475 to #20474 - lotengo (11/05/2014) [-]
im gonna suck it up, i mean im not getting any schoolwork done if i stay home anyway
User avatar #20471 - HURLEYSURFERDUDE (11/05/2014) [-]
So. I had both big toenails on my feet removed so I was out of commission for 2.5 weeks. In that time I gained about 6 pounds and generally want to get cut again. I have decided to go with the "Run in the mornings and lift in the evenings" workout routine for the weekends. during the weekdays I PT with my platoon but that's usually sustainment running and general exercise.

For my diet I usually just eat chicken-based food with rice and veggies. The mornings I usually have a semi-big breakfast of eggs, cheese, ham, (omelet) with bacon, potatoes (or hashbrown), and a good amount of fruit (usually a bowl with pear halves, orange slices, apple bits, and a banana). While for lunch ill have a salad and a chicken/meat with rice and veggies. Same with dinner.

As for hydration I drink water constantly and sometimes ill have some Mio water. Meals ill have gatoraid for a drink and milk for dinner.

Any tips to improve this plan?


72 inches (6 foot)
180 lbs
#20469 - GregoryFazekas (11/05/2014) [-]
Anyone here have any experience with hardening agents such as "SARM"? Finished a clean bulk, went from 186 to 201 and dropped from 9.8% body fat to 8.4%. Ultimate goal is to be 205, with under 6.5%. I was thinking of trying a hardening agent for a month, then cut for december while ill be dosed up on aderall cramming for finals, so I am at my goal by christmas. Also, any advice for rear delts?
#20503 to #20469 - KungFuZerO (11/06/2014) [-]
Face pulls and rear delt flys are awesome.
My personal favorite is one not a lot of people do bc they havent heard about it, but I got amazing results from.
Do a lat pulldown with two separate handles on a cable machine and flare your elbows back, as if you were doing a behind the neck lat puilldown. Pull until your arms are parallel to the ground, or a little further.
This isn't the best pic of my rear delts but you get the point
#20493 to #20469 - baglesbites (11/06/2014) [-]
One of my favorite rear delt exercises is the face pull. It helps with strength and mobility and also hits some of your other upper back muscles
User avatar #20492 to #20469 - lolpandas (11/06/2014) [-]
Never taken a SARM but of the ones available, I'd look into Ostarine (MK-2866). It's going through it's second phase of trials so it shows at least a bit of promise, whereas many of the other SARM's are pretty speculative on if they work or not. I've also heard S-4 isn't so pleasant for some.
User avatar #20477 to #20469 - jokerjack ONLINE (11/05/2014) [-]
Don't know even what hardening agents are, but I'd be cautious not only of side effects but also of doing nothing more than giving yourself some expensive piss with buying the supplement

For delts, some heavy pendlay rows could help you out. Basically full bend at the waist so that the bar goes to the floor each time and you pull straight up to your chest. Like reverse from the bench movement.
User avatar #20473 to #20469 - marinepenguin (11/05/2014) [-]
For rear delta try rear shoulders flys, do like 3 sets of 30. Rear delta thrive under a lot of volume. There's also a workout where you do rest shoulder flys with your chest on a bench slightly inclined, go heavy and do 15 partial reps, go lighter and do 15 full reps, and then drop the weights and do 15 with just your arms. There's an article and I'll have to find it. It has a video in it that explains the specifics. It's kills your shoulders.
User avatar #20450 - mondominiman ONLINE (11/05/2014) [-]
You don't
User avatar #20454 to #20452 - mondominiman ONLINE (11/05/2014) [-]
What what
User avatar #20455 to #20454 - marinepenguin (11/05/2014) [-]
In the butt
User avatar #20449 - bobvonbobby (11/05/2014) [-]
So I'm trying to slim down this month of November. I'm currently about 176 pounds, about the heaviest I've ever been in my life. I'm 5'9. I don't know my body fat percentage, but I know I could drop 10/15 pounds. I've been trying to eat high amounts of protein (chicken, peanuts/peanut butter, eggs) along with milk and water. This began early last week, and I'm actually down from my max of 180. I'm hoping not to drop muscle while I'm on my calorie deficit. I've been working out steadily these past few days, not looking to make gains, just maintain. Am I going about this correctly? Any advice for the weight cut would be nice.
User avatar #20461 to #20449 - leal ONLINE (11/05/2014) [-]
Good luck losing 10-15 pounds in a month without at least a low dose of DNP.
#20456 to #20449 - baglesbites (11/05/2014) [-]
If you have a smartphone, I would suggest tracking your calories using Myfitnesspal or equivalent. Also look up your TDEE iifym.com/tdee-calculator/ and eat 200-500 calories a day under that until you loose around 1-2 pounds a week. Speaking from experience, a fast cut ruins your muscle gains and turns you into a moody sloth. As for maintaining strenght and size, I would keep my workout volume low and only focus on a few key exercises that go along with my goals
#20437 - donnybergerstory ONLINE (11/05/2014) [-]
Okay guys, already posted this in the bodybuilding.com forums but i will post here for the FJ fam. Anyways, I bought this supplement called AB CUTS SLEEK AND LEAN Midsection Solution. Now before I go any further I'd like to state why I bought it and what it is. FIrst off, it is a product that advertises that it will help with losing overall fat in the midsection. It has a fat burning blend containing L-Carnitine, CLA, Rasberyy Ketones, & Fish Oil. Now, before ANYONE gives me shit about it, let me say this, I KNOW that NO pill can make me lose fat suddenly and there is NO shortcut to getting shredded. I simply bought these pills in hopes that they can HELP me overcome this plateau I have hit. I am not hoping these pills will magically make me shredded, I understand YES i have to diet and exercise. I have changed up my workout regimen and have started ACTUALLY cutting my calories.

Now onto the actual post:

I want to start tracking my progress with these pills to see if I notice any drastic changes and share it with you guys by posting my weight every couple days and maybe taking a progress pic, although I am still very shy about posting pictures.

So, if anyone wants to watch my progress or has any questions, please, comment below.

Pic somewhat related, its of me right now. I know, i am not huge or anything but these past couple months I have made some serious progress. But i have just hit a plateau and want to see if this supplement will help!
#20470 to #20437 - GregoryFazekas (11/05/2014) [-]
Try drinking a cup of black coffee every morning. I wouldn't take any pills yet unless you have exhausted every other option. Clean up your diet, less proteins and more fruit in the morning, drink more water and start working high rep abs in. Also, for that v look, obliques
User avatar #20508 to #20470 - donnybergerstory ONLINE (11/06/2014) [-]
heres my issue with working on my abs, whenever I do, my stomach just pops for lik eht next week after i work on them. I am sure thats cause the muscles are pushing up on my stomach fat, making it pop.i just look 10 pounds heavier after ab workouts
User avatar #20439 to #20437 - marinepenguin (11/05/2014) [-]
I don't know where you started weight wise but you are already bigger then the average Joe. Just continue cutting and hitting the weights, one thing I've learned is that weight gain and loss isn't linear. Some months you lose or gain 1 pound, others 10. Change comes and goes sporadically. Unless you've been struggling for a couple months I wouldn't switch it up. Lower your calories by a 100, then see where it goes. Don't go into the pills just yet. If you have no issues then it could do more harm then good.
#20443 to #20439 - donnybergerstory ONLINE (11/05/2014) [-]
Heres a b4 and after pic. Not too good cause I couldnt find a nice before picture. But thats the best I can do.
User avatar #20453 to #20443 - marinepenguin (11/05/2014) [-]
I also keep looking at those photos and thinking it's a sonic head at a glance. Gotta go fast
User avatar #20444 to #20443 - marinepenguin (11/05/2014) [-]
You're on the right track. Just cut out another hundred calories and see what happens.
User avatar #20442 to #20439 - donnybergerstory ONLINE (11/05/2014) [-]
I started at ~235, i usually say 240 but honestly I have no idea what the exact number was. Now I am a solid 214.4 and I have stayed at this weight for almost a month and a half now without any changes. When I started I was losing almost 4 lbs a week and sometimes 2. Now I am losing none. I have started doing WAYYY more cardio. I like doing jumpropes cause you can easily do it in sets and I just like doing things in sets.
#20431 - mango (11/05/2014) [-]
Ok tell me straight up, I'm in highschool and I've been working out almost everyday for about 7ish months with dumbbells only (no transport for gym)
Are my muscles decent or naw.

(These are after a workout so I have a pump going)
User avatar #20457 to #20431 - jayfizzle (11/05/2014) [-]
Pretty sure you can pull bitches in hs with that physique.
User avatar #20488 to #20457 - mango (11/05/2014) [-]
Haha you knew the question I was afraid to ask
User avatar #20501 to #20488 - jayfizzle (11/06/2014) [-]
If there's one thing I learned in HS, it's that girls are all about lean/defined guys. Muscle size doesn't really matter at that age from my experience.
User avatar #20462 to #20432 - lotengo (11/05/2014) [-]
Ur back looks bretty guud.

The arms and pecs need some work. If you cant go to a gym i would invest in heavier weights.

How are your legs doing?
User avatar #20489 to #20462 - mango (11/05/2014) [-]
My legs are pretty standard, they don't look out of place but they're not the biggest
User avatar #20433 to #20432 - marinepenguin (11/05/2014) [-]
Getting there. You'd see better results with a real gym though. Like waaay better results. At least put money into a barbell and like 100 pounds of weights for your home. You could do a lot with that.

What's your height and weight?
User avatar #20434 to #20433 - mango (11/05/2014) [-]
5'11'' 140 lbs
I got my road test this friday, getting a membership right after that.
User avatar #20435 to #20434 - mango (11/05/2014) [-]
User avatar #20436 to #20435 - marinepenguin (11/05/2014) [-]
That's not a bad starting point. You also seem to have a naturally slim waist and wider shoulders, so you have decent genetics. Give it two years of hard bulking and smart programming and you could easily be pushing 200 pounds. Feel free to ask some guys around here questions. Or you can check out the tnation.com forums and articles. Those guys have given me invaluable info and harsh criticism that's easily helped me improve as much as I have.
User avatar #20438 to #20436 - mango (11/05/2014) [-]
Thanks man, my dumbbells are only 30 lbs so lately its been high reps, wishing I bought 100 lbs. Can't wait for the gym, its a lot easier to stay focused.
User avatar #20441 to #20438 - marinepenguin (11/05/2014) [-]
You'll do fine. Just do your research and don't be a curl bro, focus on the big lifts and improve every workout, you'll get where you want to be eventually.
User avatar #20429 - executive (11/04/2014) [-]
Okay, so could you guys help me? I want to lose weight and I don't know the best way to go about it. I'm starting to eat better and I started exercising yesterday.
User avatar #20451 to #20429 - nevolmon (11/05/2014) [-]
learn to count calories. it makes it really easy.
User avatar #20430 to #20429 - marinepenguin (11/05/2014) [-]
Eat healthier foods, go for walks every day. That'll help you lose weight. If you want to go into weightlifting or get bbigger in the long run, I'd advise adding in "starting strength" 3 days a week while eating healthier and going on walks on your off days. You'll lose weight, maybe gain a little muscle (not much since you're dieting down) and then you can switch it up, eat more and bulk to add more muscle.
#20447 to #20430 - executive (11/05/2014) [-]
I don't care too much about bulking up later, just losing some weight. Thank you for the advice.
I don't care too much about bulking up later, just losing some weight. Thank you for the advice.
User avatar #20448 to #20447 - marinepenguin (11/05/2014) [-]
If you don't see any progress just eating healthier foods, then you may have to start counting calories to make sure that you aren't eating too much. To do that, find about how many calories your body needs in a day, then eat about 300 calories fewer then that while adding in some exercise. Good luck.
User avatar #20417 - areo0420 ONLINE (11/04/2014) [-]
I'm looking to lose weight for EDC in Vegas next summer. Right now, i'm around 210 and I want to get around 180 by the time EDC rolls around. I don't eat much, but i'm not looking to bulk up. I just figure going out an doing stuff would work wonders for my goal.

My plan is to head to the gym in my apartment complex every Tuesday, Thursday, and some Saturdays. it doesn't have much. Just a treadmill, elliptical, sitting stationary bike, and a (broken) stair-stepper.

My intention is to bring a book and some music and spend some time on the bike the long term goal being that i'll be able to ride my bike to get groceries, go to school, etc .

so, this is a multi-part question:
-How long should I spend on the bike per day?
-How high should I set the resistance when I'm starting out?
-What kind of stretches should I do beforehand?
-Lastly, and it's the most important one: Is there anything I'm not considering that might work out better for me?
User avatar #20424 to #20417 - leal ONLINE (11/04/2014) [-]
What do you look like now?
cause if you're fat/chubby you're just going to be skinnyfat/skeleton once you lose 30 pounds.
User avatar #20426 to #20424 - leal ONLINE (11/04/2014) [-]
Oh and diet is more important than cardio so what's a typical day of eating like for you?
User avatar #20445 to #20426 - areo0420 ONLINE (11/05/2014) [-]
Right now i'm on a tight budget, but that's likely to change very soon.

Right now I'm living on bagel pizzas, mac 'n cheese, and spagetti (with ground beef when I have it.) I almost never have breakfast because breakfast costs money.

However, if all goes as planned i'll be eating breakfast regularly and my dinners will be more along the lines of baked chicken with corn and mashed potatoes... occasional steak, etc. I know how to eat healthy, if that's what you're asking.

As for what I look like... I won't get into it too much. I played catcher on my highschool baseball team... legs are still somewhat solid, they've just developed a little extra fat due to neglect.
Never paid much attention to my upper body, so it's somewhat thin, but not bone thin.

all in all, I just want to lose the gut for now. i'll bulk out later.
User avatar #20425 to #20424 - leal ONLINE (11/04/2014) [-]
If all you do is diet/cardio that is.
User avatar #20420 to #20417 - jokerjack ONLINE (11/04/2014) [-]
For the last part, even a modest lifting regime will go wonders for improving body composition while you lose weight. Just doing cardio (like running, biking, ect.) can lead to your body using too much muscle for energy than you may be comfortable with in hindsight

The body has a use it or lose it result with it's muscle. Doing something there will not only give you the wonderful newb gains, but cause a much larger percentage of each pound lost to be pure fat burned.

As for how long, choose something you can do consistently and long term. Going light for 20-30 minutes for months is better than going hard for a week or two and then quitting.

I'd say what you can do with moderate effort in 45-60 minutes
User avatar #20401 - cptmongtard ONLINE (11/04/2014) [-]
Right, I've played hockey for a while, I broke my foot a few weeks back and had surgery on it today. Is 2 weeks long enough before playing again?
User avatar #20414 to #20401 - jokerjack ONLINE (11/04/2014) [-]
1) ask your doctor/surgeon not a group of random ass strangers online who have no professional knowledge nor have any idea what in fact you actually did

2) Fuck no. Unless your surgery was super weird. Aren't you on crutches or at the very least a walking cast? I broke my ankle in hockey twice. First time needed a screw in to hold stuff together and took 4 months before I could do competitive stuff again and 8 months before it felt 100% again. Second time I dind't need surgery, but it was still 3 months before I could run and 5 months before planting and cutting didn't hurt.
User avatar #20415 to #20414 - cptmongtard ONLINE (11/04/2014) [-]
I'm on crutches but can walk fine without
User avatar #20418 to #20415 - jokerjack ONLINE (11/04/2014) [-]
Ask your doctorr man. Answer will probably be no. Don't do what I did and rush back too soon from an injury, you'll end up doing more damage. I dislocated my shoulder, again in hockey, and started playing again 2-3 weeks later. Ended up tearing my labrum which then needed surgery to fix

On crutches, you do get the most wonderful excuse for "everyday is upper body day" in the weight room though. I'm pretty sure those injuries are the reason I have such a strong bench and overhead press even years later
User avatar #20419 to #20418 - cptmongtard ONLINE (11/04/2014) [-]
Alright, dude. Thanks a bunch for the advice and I'll phone my doctor and see what he reckons. Some upper body would be good. Ice hockey for 8 years has given me massive thighs compared to my upper body
User avatar #20421 to #20419 - jokerjack ONLINE (11/04/2014) [-]
hahahaha. I'm the same. Buying jeans sucks. Happens to all us hockey players. Through highschool I ended up with a massive squat. Then i broke my leg, then my bench got as big.
User avatar #20422 to #20421 - cptmongtard ONLINE (11/04/2014) [-]
Dude, the jeans struggle is so fucking real... Yeah I broke my leg 3 years ago, shoulder last year... Not without it's drawbacks... One being my missing 5 teeth
User avatar #20407 to #20401 - thisismyhandle (11/04/2014) [-]
Call your surgeon and ask them what they think. The time may be different depending on how badly your foot was broken and what exactly they did for surgery.

If I had to guess, though, 2 weeks probably isn't long enough.
User avatar #20408 to #20407 - cptmongtard ONLINE (11/04/2014) [-]
Alright, dude. Thanks for the help
#20391 - dehumanizer (11/04/2014) [-]
What to eat before/after workout?
User avatar #20416 to #20391 - jokerjack ONLINE (11/04/2014) [-]
Whatever you personally feel best doing, and then change daily amounts to meet energy needs for your goals. Specifically timing meals around working out has been proved to have next to no effect unless you are an elite, competitive athlete working out at their levels more than once a day.

I personally feel perfectly fine lifting on just coffee and water in my stomach early in the morning

Guy I lift with has to have a bananna and 2 eggs or something that size or he has no energy

He does fine afterward, I would murder a stranger if I didn't get something to eat. I typically have some whey and an apple at the gym, then eat a very meaty sandwich after my first class as that's easy to pack and works for me
User avatar #20392 to #20391 - jayfizzle (11/04/2014) [-]
It really depends. Are you trying to lose weight? Gain weight? Do you have energy in the gym?

Can't go wrong with something wholesome like a glass of milk, eggs, chicken after the gym to get your body rebuilding those torn muscles. The "protein window" is like 30 minutes to an hour after the gym, which is when your body makes good use of any protein you give it.

Before the gym, I personally just make sure I'm not hungry, but also make sure I dont go to the gym on a full stomach. If you're bulking, some carbs/simple sugars for bursts of energy might be good. A sandwich, granola bar, coffee.
User avatar #20411 to #20392 - leal ONLINE (11/04/2014) [-]
>Believing in the anabolic window
#20393 to #20392 - dehumanizer (11/04/2014) [-]
Just wanna get strong i guess.

I always go in the morning so i have to eat something for breakfast.
User avatar #20394 to #20393 - jayfizzle (11/04/2014) [-]
That's perfectly fine. Just make sure you eat enough protein throughout your day in order to promote muscle growth. About 1-1.5g of protein per pound of bodyweight per day is the recommended amount.
#20395 to #20394 - dehumanizer (11/04/2014) [-]
Kind of a problem since im a poor student away from home with no real way to cook.

Also cant get enough sleep.
User avatar #20397 to #20395 - jayfizzle (11/04/2014) [-]
Also, seems like you may have some mental wellness issues you need to address if you're having trouble sleeping. Consider finding help at a campus resource at your school. Theres usually free counseling available.
#20399 to #20397 - dehumanizer (11/04/2014) [-]
Nah eastern europe so dont have those.
User avatar #20396 to #20395 - jayfizzle (11/04/2014) [-]
Not a problem bro. I'm a college student under the poverty line as well. Luckily California gives me some good finaid or else I'd be working some minimum wage job somewhere. What is your monthly budget for food? You can get big without breaking your wallet I guarantee you that.
#20398 to #20396 - dehumanizer (11/04/2014) [-]
|Well its rather sketchy and my survival kinda depends on cooked food in jars sent from home. I guess i could afford atleast basic things like sausages cheese or some veggies but i have no real way of cooking the food. Atleast winter is coming so i can just store it by living it outside. I just dont really know what to eat.
#20402 to #20398 - sugoi (11/04/2014) [-]
Buy protein powder and mix it with your own tears.
Buy protein powder and mix it with your own tears.
#20423 to #20402 - dehumanizer (11/04/2014) [-]
i'll mix it with ur mum's cunt juices m8
User avatar #20463 to #20423 - lotengo (11/05/2014) [-]
good idea, his moms cuntjuices have a high protein lvl as it is.

But srs, protein is the way to go. Buy a cheap bulk whey product. Some internetstore located in my town sells 4kg for 55 euro. Thats pretty cheap for my country. Try looking for a bulk deal
#20465 to #20463 - dehumanizer (11/05/2014) [-]
well im pritty poor and dont know where to buy from
#20428 to #20423 - sugoi (11/04/2014) [-]
How can you when you're still crying over that one girl?
#20458 to #20428 - dehumanizer (11/05/2014) [-]
#20459 to #20458 - sugoi (11/05/2014) [-]
You can't even bag a milf?   
The fuck is wrong with you bro?
You can't even bag a milf?
The fuck is wrong with you bro?
#20460 to #20459 - dehumanizer (11/05/2014) [-]
thats cuz she's fat and ugly, like you
#20464 to #20460 - sugoi (11/05/2014) [-]
And you still couldn't seduce her!
And you still couldn't seduce her!
#20466 to #20464 - dehumanizer (11/05/2014) [-]
i didnt want to
#20467 to #20466 - sugoi (11/05/2014) [-]
Yeah and now look at you crying over her!   
Jeez man I'm running out of laughing gifs...
Yeah and now look at you crying over her!
Jeez man I'm running out of laughing gifs...
#20468 to #20467 - dehumanizer (11/05/2014) [-]
das cuz u got a shitty reaction pic folder
das cuz u got a shitty reaction pic folder
#20484 to #20468 - sugoi (11/05/2014) [-]
And you'll still cry over a fat milf and I'll go on to find more pics.   
And the circle of life continues.
And you'll still cry over a fat milf and I'll go on to find more pics.
And the circle of life continues.
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