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User avatar #29071 - tepidteal ONLINE (04/08/2015) [-]
Hello, /fitness

So far I've just lost ten pounds after starting on 02.23.2015 and using this - darebee.com/programs/30-days-of-change.html - just to get on a schedule and work out during the weekdays.

What sort of routine and diet would you recommend to, at best, lose 2 pounds every week and that I could do at home?
User avatar #29059 - Draigor (04/08/2015) [-]
Deadlifting session this morning. Only got 365 for 5, but I'm not too disappointed. Goal was 6 or 7
User avatar #29094 to #29059 - studbeefpile (04/09/2015) [-]
Nice! I'm gonna try to beat you tomorrow. We'll see how many I get!
User avatar #29105 to #29094 - Draigor (04/09/2015) [-]
dooooooooo iiiiiiiiittttttt
User avatar #29117 to #29105 - studbeefpile (04/09/2015) [-]
Felt like shit today. I guess I didn't rest enough from the last pull session. Pushing it to Sunday.

I will deliver.
User avatar #29118 to #29117 - Draigor (04/09/2015) [-]
Sunday funday
User avatar #29308 to #29118 - studbeefpile (04/13/2015) [-]
Got 6. Shit was tough, yo!

Imma try to get 8 next week though, I'm just now getting into higher rep work since recently recovering from a back injury.
User avatar #29311 to #29308 - Draigor (04/13/2015) [-]
gooooooooooood stuff!
User avatar #29072 to #29059 - pwnagraphy (04/08/2015) [-]
Still good mang

I got 470 for 3 tap and go the other day. My hands are currently bleeding
User avatar #29073 to #29072 - Draigor (04/08/2015) [-]
Thanks brah.
470 is hella heavy, good for you
User avatar #29074 to #29073 - pwnagraphy (04/08/2015) [-]
y-you too
#29056 - misanthrizzle (04/08/2015) [-]
How do you do sprints without looking autistic or like you just killed someone? Jogging's okay but I need the adrenaline rush.
#29069 to #29056 - lordketchup (04/08/2015) [-]
There's this giant hall in my gym that is empty half of the time, i just sprint in there and it's completely empty
User avatar #29066 to #29056 - magnuskasparov (04/08/2015) [-]
go to a gym or track or even park and just sprint back and forth over a certain distance.
User avatar #29062 to #29056 - europe (04/08/2015) [-]
Lose the knife and the bloodstained shirt
User avatar #29061 to #29056 - marinepenguin (04/08/2015) [-]
By getting good at them. Sprinting is a skill, and most people suck at it. Best way to get better is to keep doing them.
User avatar #29053 - marinepenguin (04/08/2015) [-]
Well it's that time, gonna start running 3 days a week starting tomorrow.

I'm also going to start eating a little less and clean up my diet.

I'm not going to seriously start aiming for size and strength until I get back from basic training.
User avatar #29058 to #29053 - Draigor (04/08/2015) [-]
Stupid question, but are you in ROTC?
User avatar #29060 to #29058 - marinepenguin (04/08/2015) [-]
Nope. National Guard.
User avatar #29063 to #29060 - Draigor (04/08/2015) [-]
nice
User avatar #29051 - marinepenguin (04/08/2015) [-]
Babyanalraper Jesus, that name

You really seem to know a lot, especially with the scientific aspect of things, but where are you at physically? This isn't a test or anything, just curious
User avatar #29057 to #29051 - babyanalraper (04/08/2015) [-]
Also, I'm 20 years old
User avatar #29055 to #29051 - babyanalraper (04/08/2015) [-]
I'm a cross country skiier, so I'm fairly small (176 cm, 71 kg, bodyfat lower than 15%). I'm really interested in body weight training though, so I'm pretty strong. I can do ugly planche push ups, clean hand standing push ups, a decent flag and one arm pull ups with starting momentum.

Besides skiing I also train some Muay Thai and parkour. One long term goal is to participate and do well in Ninja Warrior, and to do that I'll have to start doing climbing.
User avatar #29065 to #29055 - marinepenguin (04/08/2015) [-]
I've heavily considered learning a martial art sometime in the future.
User avatar #29067 to #29065 - marinepenguin (04/08/2015) [-]
If I were to pick one, it'd probably be muay thai as well. I really like the idea of using your whole body.
User avatar #29083 to #29067 - babyanalraper (04/08/2015) [-]
Go for it! It's really fun and a great workout.
What sports do you do? Are you in military?
User avatar #29085 to #29083 - marinepenguin (04/08/2015) [-]
I did football, basketball and track while in high school, and I joined the US Air Force National Guard back in October, so all my training has been put on a bit of a halt until I get back. I still work out nearly every day, I just don't have a huge goal to reach, so it's just general size, strength, and athleticism right now
User avatar #29064 to #29055 - marinepenguin (04/08/2015) [-]
Sounds like a lot of pretty interesting stuff.
User avatar #29042 - vortexrain (04/08/2015) [-]
I need to lose a lot of weight. By a lot, I mean roughly 180lbs. I'm considering doing Insanity, or maybe P90X. Would you guys recommend doing either of those things?
#29183 to #29042 - legendaireman (04/10/2015) [-]
I always check out this website before buying any products in Optimum Nutrition - www.amazon.com/ . My personal favourite is Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound - amzn.to/1CmSq2h because [One 5-pound tub of chocolate-flavored whey protein, Packed with whey protein isolates,For maintaining and increasing lean muscle mass]
User avatar #29044 to #29042 - Draigor (04/08/2015) [-]
Any high intensity interval training is good for fat loss. And like teoberry said, you should also change you diet.
User avatar #29045 to #29044 - vortexrain (04/08/2015) [-]
The thing about changing my diet is that I don't know exactly what I'm supposed to eat. I do, however; know what I'm not supposed to eat, i.e. fried foods, too much bread.
User avatar #29047 to #29045 - Draigor (04/08/2015) [-]
Ok gotchya. Overall, you'll want to consume whole foods as opposed to processed foods. Eat protein rich foods like eggs, chicken, fish, whey protein powders, etc at every meal. Also eat as many veggies and fruits as you want, they're low in calories and have lots of great fiber, vitamins, and minerals you need. Drink only water, cut out all sodas and shit sugar juices. If your piss is dark yellow, you're doing it wrong. Keep the carbs in check, and don't eat too much of them, stuff like bread, rice, potatoes, pasta. Try to keep it whole grain. Also, since you're going for major fat loss, I'd say keep the dairy consumption low too.
Make sure you eat breakfast, it really stimulates your appetite in the morning and gets dat digestive system up and running. Also, this isn't necessary, but eating multiple smaller meals is marginally better with weight loss than a few large meals. Lemme know if you still have any questions
User avatar #29048 to #29047 - vortexrain (04/08/2015) [-]
It'd be impossible for me to eat multiple smaller meal because I work from early in the morning to either 3 or 4 in the afternoon. I only get one thirty minute break. Also, how much is a thing of whey protein powder? I get paid shit, and don't have much in terms of savings.
User avatar #29049 to #29048 - Draigor (04/08/2015) [-]
You can get a quality 5lb tub for around 50 bucks. www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias

Find what fits your price range and make sure to check the servings vs grams of protein ratio to check that you're getting the most for your money.
User avatar #29043 to #29042 - teoberry (04/08/2015) [-]
if you have to lose that much i wouldn't start out that intense, i'd first start with diet changes and walks/jogs, then get into runs and that stuff. don't wanna put too much stress on your body
User avatar #29041 - shaunata (04/08/2015) [-]
Is there a way I can find out my body fat percentage? I believe im 15% but im not sure.
User avatar #29054 to #29041 - babyanalraper (04/08/2015) [-]
scoobysworkshop.com/body-fat-calculator/

You could also upload a few images of your abs so the nerds here can try to estimate based on that.
User avatar #29068 to #29054 - shaunata (04/08/2015) [-]
Thanks fam, says im 13%
User avatar #29084 to #29068 - babyanalraper (04/08/2015) [-]
Nice! Any specific reason why you want to know your BF%?
User avatar #29087 to #29084 - shaunata (04/08/2015) [-]
Mostly for the purpose of abs, but im a runner too so I just need as much lean mass as possible
#29007 - poundzero (04/07/2015) [-]
Made this account for weight loss reasons.
Teenage girl, second year weightlifting, first year weightlifting and eating meat. Muh genetics have made it really easy to pack on muscle, but I have always struggled with my weight. 5'7", 212 (I know, I know.) Work out at least 5 times a week due to a weightlifting class offered at my school.

My 3 reps:
Snatch - 95
Power Clean - 130
Deadlift - 175
Bench - 175
Squat - 265
Mile time - 9:33

So please feel free to fat shame me! I am looking for some motivation (and possibly a partner). Feels so good to get this out there. Thanks, guys.
User avatar #29132 to #29007 - beatmasterz (04/09/2015) [-]
There is no way those are your real stats.
#29175 to #29132 - poundzero (04/10/2015) [-]
I don't know how I can prove them to you.

So, I'll just be flattered. Thanks
User avatar #29178 to #29175 - beatmasterz (04/10/2015) [-]
Yeah it's really impressive as a teenage girl and only two years of training.
#29188 to #29178 - poundzero (04/10/2015) [-]
Being fat with short legs helps
User avatar #29189 to #29188 - beatmasterz (04/10/2015) [-]
Aren't deadlifts easier with long limbs? Anyway with those stats you'll hot shredded when you cut the fat.
#29190 to #29189 - poundzero (04/10/2015) [-]
I was mostly referring to my bench and squat. That's the goal! Thanks.
User avatar #29077 to #29007 - bonkii (04/08/2015) [-]
I can do 3 push ups
User avatar #29070 to #29007 - lordketchup (04/08/2015) [-]
Hi! Few things to start off with =] 1. Yes I added you because you're a female lifter, 'tis an awesome thing to see! 2. I'm Brian. 3. Don't be intimidated, but I'm not a stereotypical guy. If anything, I'll be the one in the kitchen =D.
#29076 to #29070 - poundzero (04/08/2015) [-]
dnt hit on me you silly boyz xD but compliments are nice.
User avatar #29078 to #29076 - lordketchup (04/08/2015) [-]
HIIT sprinting worked great for me when i was cutting, try that

i did 20 second sprints followed by 40 second brisk walking 12 times
#29079 to #29078 - poundzero (04/08/2015) [-]
Damn. Thank you! I will try that out today.
User avatar #29080 to #29079 - lordketchup (04/08/2015) [-]
remember to really go all out when sprinting, you're suppose to be completely exhausted to the point where you have to lay down for a few minutes afterwards
#29081 to #29080 - poundzero (04/08/2015) [-]
I thought about you while I dry heaved.
User avatar #29082 to #29081 - lordketchup (04/08/2015) [-]
i'm not that ugly
User avatar #30382 to #29082 - MatthewsGauss (05/01/2015) [-]
yes you are albin o
User avatar #29033 to #29007 - awesomerninjathing (04/07/2015) [-]
just wondering but do guys at the gym ever come and try to help you without your permission?
User avatar #29034 to #29033 - awesomerninjathing (04/07/2015) [-]
wait if it's at school I guess they don;t
#29036 to #29034 - poundzero (04/07/2015) [-]
Haha yeah. But that has never happened to me when I am at a regular gym.
User avatar #29026 to #29007 - dingdongsingsong ONLINE (04/07/2015) [-]
I don't lift or anything but id love to have a weight loss partner as girls can relate better.
#29027 to #29026 - poundzero (04/07/2015) [-]
Dude, awesome. I'm 17 next month too.
User avatar #29028 to #29027 - dingdongsingsong ONLINE (04/07/2015) [-]
YAY.
do you diet ?
#29035 to #29028 - poundzero (04/07/2015) [-]
I am now
User avatar #29022 to #29007 - Draigor (04/07/2015) [-]
Nice numbers, its refreshing to see females who lift.
Why is your deadlift only 175 if you can powerclean 130 and bench 175?
#29023 to #29022 - poundzero (04/07/2015) [-]
Thank you so much! I haven't tested it in ages. It isn't a lift I routinely do because my coach doesn't incorporate it. I will have to test it again once I get back into the gym.
User avatar #29009 to #29007 - babyanalraper (04/07/2015) [-]
Nice lifts! You must be stronger than 90% of the males in your school or I'm just really bad at converting to kg .

With that muscle mass and training your base metabolic rate and physical acitivity level should both be high, so most likely the issue lies with what you eat. What type of foods do you eat, and in what quantities?

If you want to exercise away the fat I'd suggest low intensity high volume training, e.g walking or biking long distances.
#29024 to #29009 - poundzero (04/07/2015) [-]
Thank you That is my goal.

I just started eating meat this year, so now I am off processed foods. I am an emotional eater though, so I have been gorging on sugar. Fuck it, today I will go off processed sugar.

Will high reps and low weight lifting burn fat?

Thank you, Baby Anal Raper. Your wisdom is just penetrating.
User avatar #29039 to #29024 - babyanalraper (04/07/2015) [-]
Cont. sorry for the wall of text, but I'm a nerd

So, sources:
www.youtube.com/watch?v=ilubYTOM1ls Scooby's basic weight loss tips

www.youtube.com/watch?v=33gGP4tpSxA Scooby on what not to do when you're cutting. How to maintain lean body mass while losing fat essentially.

scoobysworkshop.com/gain-muscle-lose-fat/ Scooby again, this time with both text and video. He links to articles on his other videos too if you want to check it out.

www.youtube.com/watch?v=Bz3AG-oCXTE Jeff from AthleanX (this guy has spent like five years in university studying this shit, so he knows what he's talking about) on why you can build muscle while on calorific deficit.

I guess losing weight is important if you want to qualify into certain weight classes, but with your numbers I bet you value performance over anything else. Do you compete regionally?

Good luck on your endeavours. If you have any questions I'll try answering them tomorrow (for me). I'm a bit tired so if there are any weird statements or awkward sentences that's me needing to go to bed.

Good night!
#29075 to #29039 - poundzero (04/08/2015) [-]
You are a saint. Next you can teach me how to catch a predator.   
   
But really, thank you so much for all of this. It has already inspired me to make alterations in my daily routine, including omitting processed sugar from my diet. This is really the motivation I need!   
   
I actually don't compete. I call my weights teacher "coach" as a sign of respect he demands, if that is what you are referring to. I am flattered you think I compete though! I hope to lose fat for health and confidence.   
   
Thank you. This "wall of information" really put a smile on my face, and I am trying my best to incorporate it all into my life.
You are a saint. Next you can teach me how to catch a predator.

But really, thank you so much for all of this. It has already inspired me to make alterations in my daily routine, including omitting processed sugar from my diet. This is really the motivation I need!

I actually don't compete. I call my weights teacher "coach" as a sign of respect he demands, if that is what you are referring to. I am flattered you think I compete though! I hope to lose fat for health and confidence.

Thank you. This "wall of information" really put a smile on my face, and I am trying my best to incorporate it all into my life.
#29038 to #29024 - babyanalraper (04/07/2015) [-]
A workout a day keeps Chris Hansen at bay.

Yes, any type of exercise will burn fat, and since you can spend more time lifting light weights and do it in combination with the heavy weight, the extra work will burn more calories.

I think that the sugar is the villain though. If you stop eating/drinking sugar and eat the same amount of food, you'll naturally lose those calories that the sugar provided, so go for that!


So why is sugar so incredibly bad? You might know this already, but there are several issues with sugar. First of all, eating, and ESPECIALLY drinking, sugar won't make you less hungry, but eventually more. Not only does this mean that you eat empty calories, but eating sugar can actually make you eat MORE calories sugar leads to a high blood sugar level, which urges the body to release large amounts of insulin. This results in your cells absorbing the sugar and converting it to energy, if you need it, or into fat. Sugar goes directly to fat unless you're in a calorific deficit at the moment (eating moderate amounts during or after training is ok and maybe even beneficial, eating at other times in bad). The high insulin levels will eventually lead to your cells absorbing most of the sugars in your blood, which will make you hungry. Healthy foods, on the other hand, won't peak in the same way, and definitely won't dip in the same way. Thus you'll have a more constant access to energy without feeling hungry, so the same amount of calories will give better gains AND make you feel less hungry.

I noticed some other guy saying that you can't lose weight without losing muscle. This is a myth I'll bring some sources at the end of the post . As long as you have a decent nutrition you'll keep building strength while losing fat no problem.

I'll link some videos on all this, but a few tips to lose weight are:
1) Don't drink your calories. Your body won't register liquid energy as much as normal energy, so you'll have to drink a lot more calories before you get full.
2) Don't eat just before you go to sleep. I don't know the exact medical reason, but eating before you go to bed will result in those kcal going straight to cover your abs. It's not good to go to bed hungry either, so eating something light (good carbs or fats) is better than going to bed hungry.
3) Try to be more active. Every time you take the stairs instead of the elevator you'll burn a few kcal. Make a habit of walking at least 20 minutes per day and try to stand up if you sit down a lot sitting down for more than an hour without moving impairs the blood flow throughout your body, lowering your metabolism and shortening your telmoeres. There is a clear link between sitting down a lot, especially for long periods of time without standing up, and various diseases and an early death.
4) Eat often. Eating too much in one meal is unhealthy for your body and increases the risk of your body storing fat. I try to eat 6-7 times per day, which means that I never become ravenous and my body has access to the energy it needs. Don't eat between meals though. Eating three big meals and then small things in between is also bad. Analyze your needs. If you get too hungry before lunch, bring a (healthy) sandwich or a fruit. If you start feeling faint before school ends, bring another fruit. In the end you'll probably eat less calories this way, but you'll feel a lot better.
5) Don't starve yourself. This will screw with your gains, and eventually you'll eat the calories anyway due to overwhelming hunger. A controlled weight loss is a good weight loss. If you get hungry between meals, make a habit of grabbing a carrot or some spinach leaves instead of sweets.
6) Eat small portions. Always ask yourself if you NEED that extra bit of food, or if it's luxuary. If you load up a big plate you'll realise that you're full AFTER you've finished it, but if you go several times you'll have time to think between fillings.
User avatar #29008 to #29007 - marinepenguin (04/07/2015) [-]
>Teenage girl
>benching 175

That's really impressive...


But if you keep lifting and eat a few hundred calories below what your body needs, you'll keep losing weight. Expect that bench to start dropping as your weight does too, a girl benching her bodyweight is usually very tough.
#29025 to #29008 - poundzero (04/07/2015) [-]
Thank you

Fuck. Alright. That is one of my fears. I do want to keep my gains. Thank you!
User avatar #28986 - dingdongsingsong ONLINE (04/07/2015) [-]
tipz and trixs pls
So, im 17, 5'0
I workout very often around 4-5 days a week cardio and strength training for around an hour or more.
I've been trying to lose 5-10 kg
i have the fast gain kind of body type, i gain fat fast and muscle fast
now i have a problem with fat around my torso and muscle on my legs.
i want to lose both because the only reason my thighs are big is because of muscle and i cant seem to lose the fat around my midsection.
help pls
User avatar #28997 to #28986 - liftingexplain (04/07/2015) [-]
Go on a slight deficit while continuing to do what you are doing now.

Don't want big legs? Don't train them. Training legs to failure will make your legs even larger.

Although I think wanting to lose muscle is dumb.
User avatar #29012 to #28997 - dingdongsingsong ONLINE (04/07/2015) [-]
explain the two terms :
training to failure
and deficit .
umm...me wanting to lose muscle wouldve been more justified if i told you i was female from the start
User avatar #29016 to #29012 - liftingexplain (04/07/2015) [-]
Failure means training until you can't do anymore, usually pertains to weightlifting.

Deficit means eating fewer calories then your body needs, a basic part of dieting. most people go overboard on this

Being female changes nothing. You should still want muscle, it's healthy. I agree with marine. Having a thigh gap or super low muscle mass isn't good or healthy.
User avatar #29018 to #29016 - dingdongsingsong ONLINE (04/07/2015) [-]
I don't like thigh gaps either, I just find the muscle on my legs an unusual amount because im relatively small.
Also about the diet part, any tips, because for me its random some days i wont eat much some days ill eat alot its hard to stay on track
User avatar #29020 to #29018 - liftingexplain (04/07/2015) [-]
Women are going to have larger legs and hips, it's natural.

Dieting is easy. Just find out relatively closely how many calories your body needs, then eat around 300-400 calories below that and exercise a few times a week, you'll slowly start to lose fat as long as you aren't doing tons of cardio.
User avatar #28989 to #28986 - leal (04/07/2015) [-]
Proper diet and working legs to failure to lose muscle while on a deficit.
User avatar #28995 to #28989 - dingdongsingsong ONLINE (04/07/2015) [-]
My diet is ehhh, i dont think i overeat but what i eat wouldn't be healthy, its mostly desi food ( paki food) rice oil bread alot of that stuff but like maybe just once a day.
The only thing i do is run that could be making me gain leg muscle other than that just core stuff
User avatar #28996 to #28995 - leal (04/07/2015) [-]
Running doesn't work your legs to failure though.
Not eating healthy only gives more cravings.
User avatar #28999 to #28996 - marinepenguin (04/07/2015) [-]
Running long distance makes your legs smaller.
User avatar #29010 to #28999 - dingdongsingsong ONLINE (04/07/2015) [-]
My legs are small but muscly small
User avatar #29011 to #29010 - marinepenguin (04/07/2015) [-]
That would work even better then.

but also makes even less sense to me
User avatar #29013 to #29011 - dingdongsingsong ONLINE (04/07/2015) [-]
i walk/run for 20 mins with 5 min sprints
i really think i should've mentioned my gender
User avatar #29014 to #29013 - marinepenguin (04/07/2015) [-]
Being female doesn't matter. Being muscular is a good thing, and most women these days are horribly skinny fat.
User avatar #29015 to #29014 - dingdongsingsong ONLINE (04/07/2015) [-]
yeah but the thing is i feel as if its not in proportion.
as mentioned before, my midsection is lousy no matter how much cardio i do, i swim cross trainer ,run play tennis its just there an my legs are thin and muscly.
User avatar #29017 to #29015 - marinepenguin (04/07/2015) [-]
Because you are probably high on body fat and low on muscle mass like most girls.

Most girls look skinny in clothes and jeans, yet have a pooch. Most girls need to start picking up some weights and building up some muscle, you don't get bulked up like guys do, you get much more femininely shaped, and then it'll be much easier to lose weight.
User avatar #29019 to #29017 - dingdongsingsong ONLINE (04/07/2015) [-]
yeah ive been doing light weights and core exercises , any more tips on core/midsection ?
User avatar #29021 to #29019 - marinepenguin (04/07/2015) [-]
Doing a lot of core work won't help you lose belly fat, you'll have to diet down and ramp up your metabolism by using heavier weights and compound movements. You can't lose fat in just one spot.
User avatar #29001 to #28999 - leal (04/07/2015) [-]
If you're on a deficit then yeah but slower.
User avatar #29002 to #29001 - marinepenguin (04/07/2015) [-]
Even if you are just maintaining your weight it will. It atrophies type 1 fibers and builds up the smaller type 2 in their place. I was a runner for my entire elementary and high school athletic career.
User avatar #28974 - migzdgreat (04/07/2015) [-]
First time going to the gym yesterday (After around 4 months) going again tomorrow. Any workout routine you guys would like to recommend preferably upper body with a little abs?

Thanks
User avatar #29133 to #28974 - beatmasterz (04/09/2015) [-]
SS is way too long for one year. Do it until you keep stalling with intermediate numbers.
User avatar #28983 to #28974 - studbeefpile (04/07/2015) [-]
Starting Strength. Run it for at least a year.
User avatar #28953 - studbeefpile (04/07/2015) [-]
marinepenguin and I are always posting progress pics/numbers updates, but what about the rest of you guys? Where are you on your journey right now? We're all in this together!

Progress pics/Lift Numbers thread, yo
#28984 to #28953 - lordketchup (04/07/2015) [-]
Got a wrist injury awhile ago and got back into the gym about a week ago, it's going solid.

My OHP dropped from 55kg to 40kg though

flexin' back pic for you all
#28988 to #28984 - Rascal (04/07/2015) [-]
dat lower back...
User avatar #28979 to #28953 - Draigor (04/07/2015) [-]
Been sick for the past few days, hopefully I'll hit the gym tomorrow. Tryna hit a deadlift pr of 365 for 6 or 7.
User avatar #28982 to #28979 - studbeefpile (04/07/2015) [-]
Impressive! Make it happen captain!
#28969 to #28953 - leal (04/07/2015) [-]
45kg 5x5
70kg 5x5
90kg 5x5
95kg 5x5

I don't think I'm going to make 1/2/3/4 by the end of my first year lifting.
User avatar #28975 to #28969 - marinepenguin (04/07/2015) [-]
What's 1/2/3/4?
User avatar #28990 to #28975 - leal (04/07/2015) [-]
1/2/3/4plate OHP/Bench/Squat/DL


/fit/ uses it a lot as a strength plateau to hit after a year.
User avatar #28991 to #28990 - marinepenguin (04/07/2015) [-]
I see. I've been seriously lifting for nearly 2 years and I'm not pulling 405 yet, although I haven't been deadlifting seriously for more than 6 months out of that 2 years. I did power cleans instead.

But everyone moves differently and it can really depend on what your body type is. Like, I have super long arms so my bench is always going to be weaker.
#28992 to #28991 - leal (04/07/2015) [-]
>When you're 6'2 and don't have lanky af arms.
User avatar #28993 to #28992 - marinepenguin (04/07/2015) [-]
>6'3
>6'6 wingspan

Although my long levers mean I get much more mass on my arms easier, so that's a bonus.
User avatar #28994 to #28993 - leal (04/07/2015) [-]
Makes them harder to make them look large though .-.
User avatar #28998 to #28994 - marinepenguin (04/07/2015) [-]
Also true.
User avatar #29000 to #28998 - leal (04/07/2015) [-]
Def glad I didn't get those then, I'd still be disappointed when I hit 16 inches.
User avatar #29003 to #29000 - marinepenguin (04/07/2015) [-]
I got about 17.5, but it doesn't look like it.
User avatar #29004 to #29003 - leal (04/07/2015) [-]
I would've said 15.5-16 from your pictures .-.
User avatar #29005 to #29004 - marinepenguin (04/07/2015) [-]
Yeah me too. Like you said, my arms are long so it doesn't seem like it.
User avatar #29046 to #29005 - studbeefpile (04/08/2015) [-]
Kek, I only have 15s, but my arms look kinda big since my humerus is so damn short.
User avatar #28978 to #28975 - Draigor (04/07/2015) [-]
I think he means 1 pl8 ohp, 2pl8 bench, 3pl8 squat, and 4 pl8 dl
User avatar #28981 to #28978 - marinepenguin (04/07/2015) [-]
Ahhhh that would make sense.

I don't even have a 4 plate pull yet, but I've just started getting back into then.
User avatar #28973 to #28969 - leal (04/07/2015) [-]
Meant to write 1x5 for deads
User avatar #28967 to #28953 - teoberry (04/07/2015) [-]
eh, maybe. all ive done is cardio so if anything, im 150, not the 165 i wanted to be
User avatar #28968 to #28967 - teoberry (04/07/2015) [-]
btw the cardio wasnt a choice.
User avatar #28976 to #28968 - marinepenguin (04/07/2015) [-]
Progress isn't always in how much you lift. This is fit board, not lifting board. Nice job regardless.
User avatar #28985 to #28976 - teoberry (04/07/2015) [-]
yeah true, i'd rather have speed and stamina for now. I'm gonna try and gain as much as possible over summer tho.
#28966 to #28953 - baglesbites (04/07/2015) [-]
I've been making minimal gains due to my knee and back bothering me as well as being busy with work. At least I hit a bench pr last week.
Also, why does no one post legs? Do you even squat? Calves are 15 or 15.5 inches in this shot, my quad are probably 26-28, nothing special.
#28980 to #28966 - Draigor (04/07/2015) [-]
Maximum lighting gains
User avatar #28977 to #28966 - marinepenguin (04/07/2015) [-]
Will post wheels later. We never have wheels threads, though I've posted mine a few times.
#28970 to #28966 - studbeefpile (04/07/2015) [-]
This picture is kinda old, but yes, I do squat.
User avatar #28965 to #28953 - sugoi (04/07/2015) [-]
I can bridal lift a 80 kg man.
I think that's okay for being 63kg and 178cm.
User avatar #28963 to #28953 - itszyzzbrah (04/07/2015) [-]
week 1: ❚█══█❚
week 20: ❚███══███❚
User avatar #28954 to #28953 - marinepenguin (04/07/2015) [-]
Yeah what's with this being the "studbeefpile and Marinepenguin board"?
love you draigor and baglesbites

Post em up everybody.
User avatar #28955 to #28954 - studbeefpile (04/07/2015) [-]
...you capitalized your name and not mine! ELITIST! ELITIST! ELITIST!



I'm not making fun of anyone in particular.....






User avatar #28956 to #28955 - marinepenguin (04/07/2015) [-]
But your name came first, its only fair that mine is capitalized.

oh no, we'd never do that
#28941 - studbeefpile (04/06/2015) [-]
Hook grip is officially not for pussies.

That's not dirt. That's not a stain. That's just how my thumb looks now. Holy hell does that shit hurt.
#28964 to #28941 - itszyzzbrah (04/07/2015) [-]
Use gloves brah
User avatar #28971 to #28964 - studbeefpile (04/07/2015) [-]
I'm not gay, dude.
#29029 to #28971 - itszyzzbrah (04/07/2015) [-]
Thats your own fault
User avatar #29030 to #29029 - studbeefpile (04/07/2015) [-]
Well, I guess you're right, since being ghey is a choice.
#29031 to #29030 - itszyzzbrah (04/07/2015) [-]
being gay is literally the best gift in life, brah

you can get sex within 3 seconds on tinder
User avatar #29032 to #29031 - studbeefpile (04/07/2015) [-]
but I don't want aids and a stretched out sphincter....
User avatar #28935 - piratedangel (04/06/2015) [-]
Right now I have abs, but I'm trying to get the ripped six pack. Anyone have any tips? Should I post pictures of my current progress?
User avatar #28936 to #28935 - studbeefpile (04/06/2015) [-]
Yes you should post pics. The real question is are you a hungry skeleton?
User avatar #28939 to #28936 - piratedangel (04/06/2015) [-]
I don't think I'm a hungry skeleton.
#28938 to #28936 - piratedangel (04/06/2015) [-]
When I'm not hunching, lack of definition.
User avatar #28987 to #28938 - dingdongsingsong ONLINE (04/07/2015) [-]
I like guys this kind of body type, you're not ripped to the point of it being disgusting but you're still fit.
10/10
User avatar #29006 to #28987 - piratedangel (04/07/2015) [-]
Thanks, I'm gonna work hard on my diet for now to get my abs showing.
User avatar #28952 to #28938 - liftingexplain (04/07/2015) [-]
6/10 could be larger.

Good start, but stud ain't lying about needing a little more mass.
User avatar #28958 to #28952 - piratedangel (04/07/2015) [-]
Thanks, I'm not planning to add anymore mass, it's hard for me to gain more weight, my metabolism is too fast. I'm just trying to get the washboard abs.
User avatar #28940 to #28938 - studbeefpile (04/06/2015) [-]
You're not a hungry skeleton, but you are pretty small. I personally would recommend building more muscle first (it's easier to have visible abs if your ab muscles are bigger). Start barbell training, bulk for about a year, then cut back down and get chiseled abs.

That's my take on it, that's my advice. You can go and do whatever the FUCK You wanna do.
User avatar #28959 to #28940 - piratedangel (04/07/2015) [-]
Thanks for the comment. Is this the maximum I can go for my abs?
User avatar #28972 to #28959 - studbeefpile (04/07/2015) [-]
Right now, pretty much. Listen to me and marine, start barbell training.

And I saw your other comment, you can totally gain mass, you just have to know how to do it.
#28937 to #28936 - piratedangel (04/06/2015) [-]
The lower abs aren't showing. And I'm hunching, flexing extremely hard to show only a tiny bit of definition.
User avatar #28957 to #28937 - marinepenguin (04/07/2015) [-]
You probably are close to the best possible abs you can get at your current size. You'd either have to get to a super low body fat, or lean bulk for around a year or so and cut down for maybe a month at the most (if you bulked correctly without putting on 10 pounds of extra fat)
User avatar #28960 to #28957 - piratedangel (04/07/2015) [-]
Thanks. I guess I will go for super low body fat. I'm not planning to get bigger because it's hard for me to gain mass.
User avatar #28961 to #28960 - marinepenguin (04/07/2015) [-]
How would it be hard for you to gain mass?

Anyone can gain mass, take it from a 6'3 guy who was 145 pounds two years ago. I'm 205 now. Just gotta eat enough and train right.

Either way, decision is yours.
#28934 - Rascal (04/06/2015) [-]
I had started working out again yesterday and now today everything hurts. I did about an hour of squats and weight lifting and now I'm so sore I can barely walk up stair. I thought I did everything I usually do, did a warm up stretch, drank like a gallon of water in between sets, did a cool down afterwards, and it still feels like I was pelted with bricks. What am I doing wrong?
#28948 to #28934 - baglesbites (04/06/2015) [-]
The only thing you did wrong is taking a break. When you don't exercise your body become desensitized and is prone to delayed onset muscle soreness. At this point it's best to do light work, maybe half the weight and volume of squats several times a week to get your body adjusted.
#28951 to #28948 - Rascal (04/07/2015) [-]
Alright, but I travel for weeks on end doing bank audits and not all the hotels have exercise rooms. What kind of exercises could I do without equipment that would be considered light work?
#28930 - superchrischan (04/06/2015) [-]
What the fuck am I doing wrong here???
What the fuck am I doing wrong here???
#28962 to #28930 - dehumanizer (04/07/2015) [-]
you should do SS + GOMAD
User avatar #28932 to #28930 - loomiss ONLINE (04/06/2015) [-]
Not even sure what is happening.
User avatar #28925 - migzdgreat (04/06/2015) [-]
So I'm going to start going to the gym right after I post this. I've been to the gym a few times before but I never really had the time to continuously do it (I danced so training took up most of my time) How do I lose weight? I'm around 5'6 and I probably weigh from 65-70 kg. What should I do? Specific exercises? Diet plans you guys can recommend.
User avatar #28928 to #28925 - migzdgreat (04/06/2015) [-]
so since the only thing that I know how to do is chest that's what I pretty much did today. Cardio, chest, biceps. I'm trying to lose belly fat though. I know the cardio helps. What workouts should I do and how do I do them. I'm not exactly trying to be buff buff I just want to be a toned type of buff.
User avatar #28931 to #28928 - fuzzybutt (04/06/2015) [-]
If you want to be toned without getting too large, bodyweight exercises can be good. There are quite a few programs for bodyweight around, I use Nick Janvier's StartBodyweight program since when I first started it was really beginner friendly.

Even if you don't stick to the progressions in their entirety, you can always mix some in with your machines and weights to break it up, the website explains what each progression does for which muscles.

Can't advise much in terms of weights though, sorry. With my current income of 0 I haven't used them enough to be able to offer advice on them.

User avatar #28919 - loomiss ONLINE (04/06/2015) [-]
I am finishing up on starting strength which i have been doing for about 6 months
looking to start a more isolated muscle program for the summer. certain muscle certain day type thing if anyone has any good suggestions
User avatar #28920 to #28919 - marinepenguin (04/06/2015) [-]
I've always enjoyed a back - chest/tri - leg - shoulder sort of split.
#28916 - studbeefpile (04/06/2015) [-]
Far better progress comparison pictures. Identical lighting and angles and whatnot.

This is from about 35-40 weeks ago
User avatar #28924 to #28916 - marinepenguin (04/06/2015) [-]
Noice, definitely slimmed down some. Gained some vascularity and bigger shoulders. Def some improvement.
#28917 to #28916 - studbeefpile (04/06/2015) [-]
And this is just a couple days ago.
#28921 to #28917 - marinepenguin (04/06/2015) [-]
I found a few old photos as well.

January 31st of last year. Probably 175 pounds.
#28922 to #28921 - marinepenguin (04/06/2015) [-]
June 24th, around 185 pounds.
User avatar #28895 - nyawgga (04/05/2015) [-]
TL;DR: Hardgainers, how did you manage to build muscle ie. what routines, diets, supplements did you use?


I'm 19 years old. I've been training and dieting for the past three/four months, and I don't think I've gained a single lb of muscle.

Starting Weight (around): 138 lbs at 15% bodyfat.
Now: 146 lbs at 18.2% bodyfat
Net body fat gain: 7.5 lbs

I'm currently finishing up Jim Stoppani's shortcut to size, and while I'm seeing a bit of strength gains, there doesn't appear to be any aesthetic changes other than a belly and manboobs. I'm eating 3500 calories a day, and I ALWAYS fill my macros with clean food. I was previously at 4000 calories, but I felt like I was gaining fat way too fast.

My training is always intense. I always go to failure, or concentric failure. I take care to always maintain proper form. I would not classify myself as a total beginner because I was doing crossfit and Stronglifts 5x5, both for around a year combined prior to now.

Basically, I don't know what I'm doing wrong. People tell me to do only compound movements (I saw no improvements after stronglifts), to train less (some people say to train more), some say to eat more (I only got fat as hell anyways), to stop using supplements (others say to go crazy on supplements). I really need help.

You have to understand that it's taking a really big toll on me mentally. I finally got the courage after years and years of putting it off, and now that I am so passionate about it, it's like I made it up a hill, only to be presented with a mountain.

TL;DR: Hardgainers, how did you manage to build muscle ie. what routines, diets, supplements did you use?
User avatar #28918 to #28895 - loomiss ONLINE (04/06/2015) [-]
How tall are you?
And whats are your lifts for say about 5 reps
bench
squat
ohp
It sounds like we are about the same size and I was just wondering how strong you are
User avatar #28942 to #28918 - nyawgga (04/06/2015) [-]
5'7

Bench = 145
Squat = 220, probably a bit more
ohp = My record for a single set is 110 lbs. But repeated sets is 90
User avatar #28943 to #28942 - loomiss ONLINE (04/06/2015) [-]
Bench seems a bit low given other lifts
You're definitely bigger than me though
im 5'10 150
bench 135
squat like 165 (fucking casul)
ohp i usually do 85 3x6
User avatar #28945 to #28943 - nyawgga (04/06/2015) [-]
Yeah upper body is my total weakness, I never used anything in my upper body growing up.

Legs are just genetically better in my family though.

My 1RM for squats in October was like, 180 lbs. My 5RM in january became 215. All I did was practice squats like three times a week, and my central nervous system adapted like nothing
User avatar #28947 to #28945 - loomiss ONLINE (04/06/2015) [-]
What are your goals
BF %
Bench squat etc..?
We can both keep posting our progress since we're kind of close.
Maybe give tips and shit back and forth
#28913 to #28895 - thewigga (04/06/2015) [-]
To be a hundred percent honest with you if you've only gained fat, like you've said, then it might not be the routines problem at all and instead the intensity you put up in the gym. I don't know how hard you train but that's one factor I noticed nobody mentioned.
User avatar #28944 to #28913 - nyawgga (04/06/2015) [-]
Like I said, I always take my sets to concentric failure, or just failure. Not to mention all of the exercises had a rest pause or a dropset on the final set. Could doing less exercises, but with maximum intensity and minimum rest time bring better benefits?
#29086 to #28944 - thewigga (04/08/2015) [-]
Are you focusing on progressive overload or are your weights staying the same? It also really helps staying on the same routine instead of just jumping around like you said you've been doing. i also wouldn't recommend doing the shortcut to size either because it looks like it is focused mainly on higher reps in the 12-15 range and I really don't think that you should be doing that as a beginner. In my opinion doing a routine like Layne Norton's PHAT allows you to use every rep range and really get a feel for what you like as well as giving you the benefits from all of the ranges. It doesn't has to be that routine specifically but you should defiantly lower your rep range to at least 8-12 and also not completely neglect the 3-5 range. I don't know if what I mentioned has already been said but I hope it helps a little and if you have any more questions I'd be happy to help
User avatar #29088 to #29086 - nyawgga (04/08/2015) [-]
Shortcut to size IS actually every rep range, like you said.
#28907 to #28895 - baglesbites (04/05/2015) [-]
How much progression is built into that program? From the bb.com article it literally just looks like a workout split and not a routine.
User avatar #28946 to #28907 - nyawgga (04/06/2015) [-]
No idea what the difference is, but Jim calls it the "Shortcut to Size program".

Lots of progression is built into it, but because the workouts change every week, it took me a bit more time to adapt to the exercises and learn how to do them.

User avatar #28899 to #28895 - marinepenguin (04/05/2015) [-]
The only time I tell people to eat over 3400 calories is when they are underweight. If you aren't underweight you just need to make sure you are eating around a 500 calorie surplus. I think you are over thinking it and being pulled in every direction at once and then it only confuses you further.
User avatar #28900 to #28899 - nyawgga (04/05/2015) [-]
Okay, fair enough!

I don't know if it explains the apparent lack of muscle growth though.

I'm gonna try out a new routine that strictly adheres to the rep range of around 10, I hope it works!
User avatar #28902 to #28900 - marinepenguin (04/05/2015) [-]
Ultimately you'll see the best progress with time and consistency, so don't change programs. Jumping programs will make you see no progress.
User avatar #28897 to #28895 - Draigor (04/05/2015) [-]
Heavy compound lifts and gomad will get you on the gains train nice and fast. Granted, you will gain fat. Also, how long did you run SL?
User avatar #28898 to #28897 - nyawgga (04/05/2015) [-]
I ran SL until my all lifts started stalling.

overall it was about a month or two. And after failing to see any weight gain at that point, I decided to move on, and I am still having problems.
User avatar #28914 to #28898 - Draigor (04/06/2015) [-]
Stick to a program and run it to the ground. And don't be afraid to gain some fat in the way;)
User avatar #28949 to #28914 - nyawgga (04/06/2015) [-]
I don't mind gaining fat if I know for a fact I'm gaining muscle along with it. Like I said, I did the math, and the numbers show I've gained nothing but lard
User avatar #28901 to #28898 - marinepenguin (04/05/2015) [-]
You keep jumping programs. Stop jumping programs. From what I've seen, you've been doing like 4 or 5 different setups and programs within the last few years. Find something you like, and stick with it for a year at least. You aren't going to get better every single workout, even as a beginner.
User avatar #28903 to #28901 - nyawgga (04/05/2015) [-]
Isn't this the last thing anyone should do?

A common thing in everything I've researched is that you have to surprise your muscles, and that they will stagnate if you don't change something every four weeks at least..
User avatar #28908 to #28903 - liftingexplain (04/05/2015) [-]
No. Program hopping is the worst thing you can do. "Muscle confusion" is bullshit.
User avatar #28904 to #28903 - marinepenguin (04/05/2015) [-]
I have done the same basic workouts and setups for a year an a half. Only thing I have changed is rep ranges, isolation movements, or ways I've performed reps. Surprising your muscles doesn't mean, completely change your routine every four weeks. Your muscles simply adapt to stress over time, one way to add stress is to add weight, another is time under tension, others are Iso holds, literally dozens of ways to perform a lift. Doing a different program every four weeks will yield almost no muscle gain, and you've seen that in your results.
User avatar #28909 to #28904 - nyawgga (04/05/2015) [-]
Thank you so fucking much marinepenguin. You have saved me once again.

I want to create my own routine which combines strength building compound movements like squats, deadlifts, benchpress, bent row together with muscle shredding isolation movements, and then to top it all off, some endurance building bodyweight movements at the end.

If I created a routine in the next week or so, do you think you could review it for me?
User avatar #28911 to #28909 - marinepenguin (04/05/2015) [-]
Sure, post it.
User avatar #29040 to #28911 - nyawgga (04/07/2015) [-]
Before I make any more of my routine, I'll post a chest/triceps day routine, so I get an idea!!!!


Medium Bench Press - 3 x 5 w/ Dropset
Alternating Cable Crossovers www.youtube.com/watch?v=wm3pq_RDMX4 - 3 x 10 (2)
Incline DB Press - 3 x 10
Tricep Pushdown - 3 x 10
Tricep DB Extension - 3 x 10

Finally, 100 Pushups for time, compete every time for new record. 7 minute limit


My aim is to build strength, while simulateously achieving hypertrophy with higher rep freeweight and tension based exercises, and to top it with a blitz of endurance training. The only thing is that I think it may be lacking in overall volume, but if its enough, I'd rather just do it really intensely. Please let me know what you think I should adjust/add in!!!!!
User avatar #29052 to #29040 - marinepenguin (04/08/2015) [-]
I would cut out the dropset, it's really not necessary. Just stick with 3x5 of regular bench pressing.

Other then that I don't think it's too bad. I'd work up to higher volume for a while, so instead of adding a lot of weight on any isolation movements I'd add a few reps and eventually another set. Work your way up to 4 sets of twelve, then start adding weight.

Also, the pushups are ehh, they're not that great for building size or strength unless you have chains or some way to add more resistance, but they are still good to build overall athleticism.
User avatar #29243 to #29052 - nyawgga (04/11/2015) [-]
I'm less concerned for athleticism, and I like your advice of 12 reps. What I would like to do is aim for 9-12 reps with 30 second rests, for 4 sets. If I hit 12 reps every set, then I'll up the weight, for progressive overloading.

Tommorrow I want to do back and biceps, and start a new routine. What do you think about this?

Reverse Grip Barbell Bent Row 3 x 9-12
Widegrip Lat Pulldown 4 x 9-12
Reverse Grip Lat Pulldown 4 x 9-12
EZ Bar Preacher Curl 4 x 9-12
Cable Bicep Curl 4 x 9-12
+1
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