Fitness - muscle and fitness, fitness plan, fitness workouts. Fitness - muscle and fitness, fitness plan, fitness workouts.. This board will go a little like this: 1. Person asks how to get bigger (muscle), or how to lose weight (fat) 2. Somewhat informed person tells them. 3. They tr muscle and fitne fitness plan fitness workouts
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Fitness - muscle and fitness, fitness plan, fitness workouts

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#49292 - nwbballplayer
Reply +1
(10 hours ago) [-]
Lifting on nothing but pre workout and 4 hours of sleep is straight up cancer. That is all.
#49280 - hargleblarg
Reply 0
(16 hours ago) [-]
I wasn't sure whether to post in Advice or here, but I figured you guys would be able to help me more.

To sum it all up: I'm disabled and I'm sick of my life. Help me get better.

Long version: I've got a condition called M.E (also known as Chronic Fatigue Syndrome) and it comes with a whole host of symptoms but the primary one is I'm exhausted all the damn time. It's gotten to the point at times where my muscles have withered away and I've needed a wheelchair to get around (I still need a wheelchair for long distances, I just get too tired).

To add insult to injury I got food poisoning last year and, because of my body's weakened state, I've been suffering with my gut for an entire year now, where I'm going to the bathroom 3 times in a morning and not knowing what's causing my intestines to go "nah mate". Is it stress? A certain food? I don't know. I've tried different diets and cutting out irritant food like mushrooms, garlic and onions with no real effectiveness. It's essentially random but it's gotten so bad at times I've ended up in hospital at least 5 times in this year alone.

Naturally I've been putting on weight, and it's really affecting my mental health. I WANT to get better, I WANT to be active, but this condition is dragging me down and my will to keep trying is being slowly crushed. If I overdo it then I end up almost bedridden for days on end, if I don't do enough then I'm essentially wasting precious energy. I'm sick of this cycle, so I'm here asking for help.

Is there any form of exercise that someone like me could do? Is there even anything I can do, or am I just pissing into the wind? Is there a diet I could try that would benefit my gut, and in turn give me the energy I need to get better/fitter? I've tried googling shit and the most "helpful" thing I got was "do yoga" but I don't see how that will benefit me, it just looks like different poses that will waste my energy with no improvement (I could be wrong, please tell me if I am). You guys are all about fitness, I'm hoping someone on here can help. Thanks for taking the time to read.
#49281 to #49280 - buttfacemugee
Reply 0
(12 hours ago) [-]
One thing for sure is that yoga is actually a very beneficial workout. It may not be intense like like weights or running but it not only will stretch your muscles it will make you use energy. Second thing i can think of would is light swimming, but also with a partner or friend to make sure your alright
#49265 - krasnogvardiech
Reply 0
(22 hours ago) [-]
**krasnogvardiech used "*roll 1, 001-100*"**
**krasnogvardiech rolls 018**

Hello, fj/fit/. Imma lift, letting RNGesus decide the reps. Starting with curls.
#49266 to #49265 - krasnogvardiech
Reply +1
(22 hours ago) [-]
**krasnogvardiech used "*roll 1, 001-100*"**
**krasnogvardiech rolls 067**

Weak. Overheads now.
#49272 to #49266 - krasnogvardiech
Reply 0
(21 hours ago) [-]
Done! With significant effort.
#49273 to #49272 - krasnogvardiech
Reply +1
(21 hours ago) [-]
Onto the next stage. Not sure if I'm to be sad that I'm leaving browsing FJ or happy that I have something to distract from Cookie Clicker.
#49267 to #49266 - krasnogvardiech
Reply 0
(22 hours ago) [-]
**krasnogvardiech used "*roll 1, 001-100*"**
**krasnogvardiech rolls 086**

Push-ups.
#49274 to #49267 - krasnogvardiech
Reply 0
(20 hours ago) [-]
Forty down, forty-six to go.
Don't think I'm fucking forgetting you, six.
#49276 to #49274 - krasnogvardiech
Reply 0
(19 hours ago) [-]
FUCK YOU SIX I CAN DO TEN INSTEAD OF YOU

BEAST MODE ACTIVATE
#49268 to #49267 - krasnogvardiech
Reply 0
(22 hours ago) [-]
**krasnogvardiech used "*roll 1, 001-100*"**
**krasnogvardiech rolls 067**

On the cooldown, the parallel raises. You know, the one like you're lifting shopping bags.
#49277 to #49268 - krasnogvardiech
Reply 0
(18 hours ago) [-]
... arms are fucked and I need to work in the morning. I'll do it tomorrow.
#49269 to #49268 - krasnogvardiech
Reply 0
(22 hours ago) [-]
Satisfactory. Lifting in progress.
#49264 - enslavedyouth
Reply +1
(23 hours ago) [-]
Uhh, hey. Newcomer to lifting here.

There are so many damn videos on YT about so many different techniques, I'm kinda lost. Also, I don't really know what to do when in terms of a proper diet.

Definitely made a bit of progress, as I started with 10 pound dumbbells and quickly switched to 15 pounds (as of right now, preacher curls only, really tempted to try incline and free form (is that proper term for just standing in front of the mirror without any support?))

My pull ups are.. pretty much nonexistent. Can lift myself a bit more than half way two times in a row and manage about 5 negative ones.

The last few weeks I've mostly practised proper form for all my exercises.

My questions are, how do I know when to increase weight? I've read a few articles about progressive overload, but I'm also a bit of a scaredy cat sinc3e I don't really feel like injuring myself.

And what is a proper diet, anyway? One thing I definitely don't want to ever do is taking supplements, soo.. help?
#49293 to #49264 - mendelevium
Reply 0
(3 hours ago) [-]
If arn't trying to gain crazy muscle mass or strength then you don't really need to worry about a proper diet. At Least not one where it's heavy on protein or low on carb ect. Obviously don't eat unhealthy.

As for gaining strength, diet comes in play there. You won't gain strength as fast as someone with a surplus of calories and protein. They will be going leaps and bounds past you.


I'd recommend sticking to the weights and just surfing through a few workout videos until you find someone you like who will get you more in depth in the fitness world.
#49283 to #49264 - baglesbites
Reply 0
(11 hours ago) [-]
Stick to a basic program that's intended for use by newbies and build a foundation. I like the idea of a slightly tweaked strong lifts 5x5 which is a good program by itself. But for added gains, throw in some dips, chin ups and 1 arm exercise for Bi's and tri's Don't go crazy with them, do it last and keep the volume around 3 sets of 8. Ab work is optional but I'd recommend planks and cable crunches.
#49284 to #49283 - baglesbites
Reply 0
(11 hours ago) [-]
Also, a solution to chin ups is to use a resistance band to help you from the bottom. This will take away just enough weight to gain an extra rep or two.
#49287 to #49284 - enslavedyouth
Reply 0
(11 hours ago) [-]
Gotta check that resistance band method, thanks

Got a few more questions, if youve got the patience for it?^^
#49288 to #49287 - baglesbites
Reply 0
(11 hours ago) [-]
Ask away
#49289 to #49288 - enslavedyouth
Reply 0
(11 hours ago) [-]
Alright so. As of right now I can only use light weights, obviously. How and when do I increase weight? I certainly dont mean to lift as much as possible as soon as possible, I know that building a perfect body takes time, I just dont want to stall ever again.

Secondly, diet. Are there any plans I could look up, something I can do with a soon to be tight schedule? No fancy cooking or long preparations? What about cheat days?

Third and last question, leg day. Now, I do stuff like push ups not only to exercise but also for fun. I can easily push through any burning sensations while working my upper body, but leg day is the seventh cycle of hell. Cant do lunges with my left leg either for some reason. Any beginner exercises that wont make me feel like Im ripping myself a new one after five reps?
#49291 to #49289 - baglesbites
Reply 0
(10 hours ago) [-]
Add weight once you can comrplete the sets/ reps the program calls for with proper form. Take an hour once a week to cook a bulk meal or two. PRS.ut butter is also quick and tasty. The most important thing is to stay patient, this is a marathon we're trying to run.
#49260 - manofparody
Reply +1
(09/27/2016) [-]
Would like people to legitimately rate my changes. Rate me before and after.
#49261 to #49260 - manofparody
Reply +1
(09/27/2016) [-]
#49286 to #49261 - marinepenguin
Reply +1
(11 hours ago) [-]
You've transformed into a little more like Chris Pratt than you were before. Congrats.

the weight loss does show though, nice job
#49278 to #49261 - the one and only
Reply +1
(17 hours ago) [-]
Your jaw line is showing more, youve lost weight definitely.
#49270 to #49261 - krasnogvardiech
Reply +1
(22 hours ago) [-]
Successful.

Keep lifting.
#49262 to #49261 - enslavedyouth
Reply +2
(23 hours ago) [-]
M8 are you fucking with me

What is there to rate after is definitely a huge bloody improvement
#49240 - anon
Reply 0
(09/26/2016) [-]
Any recommend workouts that focuses on cellulite?
I'm tired of my ass looking like it just went through puberty yesterday.
#49271 to #49240 - krasnogvardiech
Reply +1
(22 hours ago) [-]
Cardio.
#49252 to #49240 - baglesbites
Reply +1
(09/27/2016) [-]
Diet is most impkrtant, but building muscle will help improve the look as well. Squats, Romanian deadlifts and some lunges would fit the bill.
#49246 to #49240 - unncommon
Reply +1
(09/27/2016) [-]
Good diet and exercise.
Cut down on carbs and lower caloric intake and try running. Do a couch to 5k program or something.
The more weight you lose the better it will look. There's no workout specifically for it.
#49235 - anon
Reply 0
(09/26/2016) [-]
So i got this pull up bar www.sportchek.ca/categories/equipment/fitness/training/bodyweight/product/northern-response-power-gym-330504983.html It does a lot of things, suggestions for a starter? Wanna get more defined muscles, Im pretty much a weakling at 15, 130 pound and 5'10". Wanna help me out /fitness/?
#49236 to #49235 - unncommon
Reply +1
(09/26/2016) [-]
What I did to get gud at pull ups was I'd do wide grip (pronated grip) 2 reps, then go straight to the parallel pull ups 2 reps, then close grip (supinated grip) 2 times. I'd do that 3 sets.
Then when I could (maybe two workouts later) I'd do 3-2-2, then 3-3-2, etc.
As for the rest of you download a push-up, sit up, and squat app. Do it before you eat and when drink milk when you're done.
Good luck buddy
#49275 to #49236 - anon
Reply 0
(20 hours ago) [-]
Thanks <3
#49230 - ljxjlos
Reply 0
(09/26/2016) [-]
So, some days ago, my elbows started to crunsh every time I do...don´t know the english term - lifting the Barbell behind your head, starting with them lying on the shoulders.

Is that normal or a matter I should look into? It doesn´t hurt but it freaks me out every fucking time.
#49253 to #49230 - baglesbites
Reply 0
(09/27/2016) [-]
Switch to dumbbells, or press from the front of your head. Do them standing if you don't already and do more back and rear delt work.
#49263 to #49253 - ljxjlos
Reply 0
(23 hours ago) [-]
It´s one of the exercises I´ve been told to do by my physiotherapist because my back is kinda fucked up due to an accident a few years ago - it´s suppossed to help fix that, so it´s not really an exercise I can just stop doing.

Same to uncommon
#49282 to #49263 - baglesbites
Reply 0
(11 hours ago) [-]
It's time to see your pt again, and discuss the fact that one of your rehab exercises is possibly going to cause harm. In the meantime I recommend doing lots of rear delt work in the form of band pull aparts, face pulls- you can use a band for these as well of you don't have gym access as well as rear raises.
#49247 to #49230 - unncommon
Reply 0
(09/27/2016) [-]
Stop doing that exercise it's not good for you.
#49223 - asotil
Reply +1
(09/26/2016) [-]
Golf season is winding down, I'll be able to start lifting regularly again instead of this once a week nosebleed at 340 squat bullshit

Side note I'm down to 240 even because of this job and my arms/chest/shoulders are getting large from endless farmers walks and hammering stakes. I'm now wearing a size Large shirt as a """""muscle""""" tee for the first time since 6th grade and it feels weird
#49254 to #49223 - baglesbites
Reply +1
(09/27/2016) [-]
Post abs pic?
#49227 to #49223 - studbeefpile
Reply 0
(09/26/2016) [-]
I just graduated up to wearing large shirts.

Tfw we're slowly switching places.
#49228 to #49227 - marinepenguin
Reply 0
(09/26/2016) [-]
Wut, I've been wearing larges for forever. Do you just wear super tight shirts all the time?
#49232 to #49228 - studbeefpile
Reply 0
(09/26/2016) [-]
I can wear most mediums up to about 225-230lbs bw. Most of my weight is is my legs and back.

You wear larges because you're 6'3 lol.
#49234 to #49232 - marinepenguin
Reply +1
(09/26/2016) [-]
I many times forget that I'm not the size of a normal human being
#49248 to #49234 - studbeefpile
Reply 0
(09/27/2016) [-]
"size" you mean shape? :^)
#49233 to #49232 - marinepenguin
Reply 0
(09/26/2016) [-]
Yeah probably so.
#49219 - marinepenguin
Reply +1
(09/26/2016) [-]
These past couple months I've seen a ton of progress on my back. Which makes me sad that 5/3/1 is so press heavy. You aren't supposed to deviate from the program but I had my first "deload week" session and I threw in a lot more pulling accessories because I personally don't think there's enough to pulling to counter the pressing, and I've had issues with imbalances before.

I've definitely seen good strength progress that I struggled with before, like my OHP is flying up and weights that I couldn't do without horrendous form and a belt are going up with perfect form and no wrist wraps or belt. If this continues I'll probably continue the program until it stops working.
#49294 to #49219 - mendelevium
Reply 0
(3 hours ago) [-]
lookin pretty lean for those gains.
You finally take the Mendelevium fast track?
#49249 to #49219 - baglesbites
Reply 0
(09/27/2016) [-]
Dosent Wendler recommend at least 50/50 push and pull movmemts with face pulls and rear delts work? Also, is your bench improving? I thought it was the weakest part of the program, but worked wonders on ohp.
#49259 to #49249 - marinepenguin
Reply 0
(09/27/2016) [-]
Bench has been improving slightly, but OHP is definitely better.
#49258 to #49249 - marinepenguin
Reply 0
(09/27/2016) [-]
Yes, but in my personal experience I need 2/3 or even double the pulling to keep away pressing pain.
#49285 to #49258 - baglesbites
Reply 0
(11 hours ago) [-]
That sounds like a bit of a pain in the ass. At least back is fun to train and has the most rewarding feel when you're completely pumped.
#49238 to #49219 - unncommon
Reply 0
(09/26/2016) [-]
Haven't done the 5/3/1 routine but I've heard very good things. How much is your OHP? I'm at 100lbsx12 and need to know where I stand.
#49241 to #49238 - marinepenguin
Reply 0
(09/26/2016) [-]
Most I've worked up to recently is 175, I'll usually do like 115 for 12 reps.
#49245 to #49241 - unncommon
Reply 0
(09/27/2016) [-]
Nice, I've been moving pretty slowly with it lately. I stopped adding 5 lbs every workout and I just add two reps (until 12 then go down to 8 and add 5 lbs). That moment is fucking taxing but I love how it goes through the full range of motion for the shoulder girdle. Keep up the good work cause if you don't I'll catch you.
#49257 to #49245 - marinepenguin
Reply 0
(09/27/2016) [-]
Getting a few extra reps by switching to push presses, and getting stronger on full rom dumbbell presses is what's really helped me in the past.