Moronic Monday - Your weekly stupid questions thread
By - cdingo
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Two weeks in. Feel nothing after some workouts even if I up the weight. Been taking it gradually as I haven’t worked out consistently in years. I’m 21, skinny-fat, and in high school I did weight training class so I have a base I can return to and some decent experience.
Currently doing the BLS 3 day to ease back into the habit. First week was lighter weight to be safe but this week I kicked it up a notch, about 20-40 pounds an exercise. My form is correct. I will feel sore after some workouts but like immediately after legs today I feel like I did nothing, and the prior workout felt little soreness too.
the more often you workout, the less sore you will get, so getting less sore is not a sign of anything bad
soreness is not an indicator of the success level of your workout
What kind of cardio exercises burn the most calories?
My heart rate is the highest when i use the treadmill (can go up to 195 BPM, i know, im out of shape), but 30 minutes of dying on the treadmill only burns about 150 cals for me.
When i go 30 minutes on the eliptical, i burn about 300+ calories, but i sweat considerably less and i have a much lower heart rate (around 140-150BPM on average). I also rarely feel my muscles like quads and calves burning when i use these machines so i dont think im building much muscle to factor that in for calorie loss.
How is this possible? It might seem fairly simple to experienced people, however, it just seems like an anomaly to me lol. If this is the case, should i just be spending my time on other cardio machines like the bicycle and eliptical vs the treadmill?
[Also to clarify, i use my apple watch to track calories burned because i dont trust the machines, as they dont factor in my height, weight, and heart rate the way that the apple watch does.]
>\[Also to clarify, i use my apple watch to track calories burned because i dont trust the machines, as they dont factor in my height, weight, and heart rate the way that the apple watch does.\]
The apple watch is also wildly inaccurate when it comes to calorie expenditure and shouldn't be trusted either. Like, more than 35% off of reality. IIRC it uses exclusively your height/weight/heart rate and movement to come up with those numbers, so I'd assume it just sees your arms moving through a larger range of motion on the elliptical and extrapolates that to more calorie burning movement even though it isn't.
You know that makes a lot more sense lol, ill stick to the treadmill in that case
I have a few. Please note I have gone to the gym in almost 10 years and even then didn't go that much so I'm a big noob.
How often should I be going to the gym/how long should my work out be?
I want to both build muscle and lose weight what is the best way to balance this? Do I do do one on day one on another, both every time I work out, or just focus on weight lose and worry about muscle later?
Is there a good resource to find different kind of work outs or should I just YouTube it?
Is there any gym etiquette I should know?
Three or four hours a week is a good start, split over three or four sessions.
Depends how overweight you are; if you are only moderately overweight then building muscle would be a better idea, if you are very overweight then you must focus on reducing your caloric intake till you are at a healthier weight, and start building from there. You can lift weights while losing weight, your results will just not be as quick.
There's thousands of good resources, I started with Stronglifts 5x5 but there are lots of good novice weightlifting programs out there.
Main rule is just to put back anything you took out. Everything else is basic politeness.
I’m wanting to start using creative but I’m going on vacation soon. If I start using it and doing the whole loading up thing and then Instop using it for a week, would I need to reload again?
I'd just wait till you get back to start bc you need to maintain a certain amount in your body so it'd be a waste
Is it better to walk one hour each day or two hours every-other day. My first guess is the two hours every other day because it puts more strain on the muscles and requires the metabolism to do more work (more stress as the body tires of walking). The "recovery" day would probably be beneficial to joints. I know when I tried biking an hour+ each day, it was a lot harder on the joints than biking 2 hours every other day.
If my cardio endurance is crappy, will that also translate over to my muscle endurance?
I ask because I feel like my muscles get fatigued veryyy quickly during workouts. Like way quicker than they should, and I struggle with high reps no matter the weight. I always get a good preworkout meal and good rest/recovery so I don't think those are the factors affecting my muscles. I was wondering if maybe its because my cardio during running or jogging etc is bad. Thanks in advance
I think it's moreso the back (lower) and shoulders (if sitting with proper upper posture of shoulders held slightly back). The natural tendancy to slouch forwards and for shoulders to roll forward, which the back muscles counteract. There's a bit of counter-balancing for stabilization, but it's not anywhat near as much as the lower back muscles. I'm not sure the extent on the back muscles either. Sitting cross-legged on the floor , the legs are a bit propped up, which increases the strain a bit. In chairs, I don't notice this as much.
I don't think sitting in a chair is a good core workout.
These questions get asked a lot and I'm not sure what answer you're looking for. Are you looking for some kind of quantifiable number? That you'll be 50% better at sitting upright or 10% stronger? Genuinely curious.
I can only imagine 9 hours of being sedentary every day makes it worse.
I mean, lifting compensates pretty well for all this.
Fuck yea :)
So I've only been going to the gym for a week without knowing exactly what to do, and now I think I decided to follow [this program from the FAQ](http://forum.bodybuilding.com/showthread.php?t=998224). It looks incredibly intimidating but what do I have to lose. I guess I'll miss the ease of the machine and cable exercises but it's telling that if I find something easy, it probably means it won't help me a lot. Any tips before I get into it? I should specify that I'm 22M and my goal is to be lean and toned, my primary interest is looking good in fashion, specifically skin tight shirts.
I'd honestly pick a wiki program. Perhaps SS was a good program for 2006, but I'd much rather do GZCLP.
If I may ask what has changed since 2006? New research?
Better programs. The body hasn't changed, but wiki has a great [article](https://thefitness.wiki/faq/starting-strength-and-stronglifts-not-recommended/) on SS/SL.
Thank you so much... I really wasn't feeling good about SS
I feel like I should be losing belly fat but I’m not. Not a lot of fat anywhere else on my body. Help me understand.
I’ve been following, at least, a 20/4 IF schedule 4 or 5 days a week since March. Usually it’s 22/2 since I usually eat from 6-8pm.
Usually train around 12pm fasted. 5-6 days a week. I’ll either run or resistance train. Apple Watch says I burn an average of about 1200 active calories daily. That said, I estimate around 750 to be conservative.
My default meal is chicken breast, rice, and broccoli. I’ll usually top it off with a few cookies. By a few, I mean 2 cookies at 500 calories a pop wouldn’t be a stretch. I know I should cut out the cookies/sweets but I’m addicted and I’m working on it.
So, BMR is around 2000 calories per day and 750 active calories per day for a total of 2750 calories burned per day. If my total caloric intake per day is 2200, I’m at a 550 caloric deficit per day, right?
Even though my macros are way off, shouldn’t I still be seeing some fat loss due to the deficit? What am I missing?
So you're eating a thousand calories of cookies every day?
Are you losing weight?
Nope. Which would suggest my numbers are off somewhere but I’m not sure where.
Could be your counting, could be your TDEE. Eating less is the best option here. (I know, it's tough)
lifting builds muscle which might translate to more calories needed to repair them. try to take in more protein to keep you feeling fuller and lesser calories
Literally double would be too much, but yeah exercise can make you hungry. Just keep an eye on the scale and adjust what you're eating if you don't like the way your weight is changing.
I’m trying to find a protein powder that is good for muscle gain and repair, and to get stronger. I just got muscle milk powder…. Is this good for my goal or any other recommendations?
That’s straight up not true there’s a lot of protein powders that are complete shit and straight up lie about the amount of protein like Walmart’s brand bodyfortress
Right, but is muscle milk PROTEIN powder good for my goals? Is it bs?
As far as I know the muscle milk brand isn’t bad as far as the ingredients or amount of protein it’s just not the absolute best value for your money
I think it is worth it for the taste, unless you know a better tasting one. What do you use, if any?
is it safe to go back to the gym? i just received my first dose of vaccine.
If you want to be fully protected, wait until 2 weeks after your second dose
will do thanks!
Posted this in the daily question thread but I'm suspecting that one kinda dead so I'll also post here:
I fell with my bicycle and hit the pavement pretty hard with my left hip. Could hardly walk the day after. Now after 4 days I still feel it when walking, but loading the left leg and doing compound movements hurts too much (or bending slightly over and trying to put on socks or trousers).
So as a beginner I've been doing Starting Strength three times a week for the last two months but like this I can't do 2/3s of the workout.
Any tips on what I could do at the gym? PPL without the L? How many rest days a week? Maybe PPRPPRR?
see a doctor mate
Don't overthink it. Just continue going to the gym three times per week and do whatever you feel like that doesn't hurt until your hip is back to normal.
I'd consult with a medical professional, not reddit
Am I impatient, or just disgusting?
I’ve recently got PROPERLY into going to the gym. I’m eating healthily, taking in 160g of protein since I weighed 16st and I’m going to the gym every week day.
I’m upping my weights gradually.
However, I am still flabby. Stood up, I’m fine. My original goal was to keep putting on muscle because I’ve heard that can help you to lose weight. But though I’m noticing a bit of muscle, I’m not really noticing fat loss.
Am I just being impatient here? It’s been a month of this and I’ve heard 2 months is when changes start to be seen and that when weight training expect to go up in weight as you get more muscle.
I dunno, I’m feeling frustrated and that maybe I should switch to cardio and calorie deficits? But then I don’t want to lose muscle.
How many calories do you eat in a day?
Around 2000 calories give or take. Probably slightly more.
Eat a bit more
whats ur goal? gain muscle and lose fat at the same time?
if so its kinda tricky but if its your first time lifting, what other experienced bodybuilders tell me is that youre going to grow muscles(newbie gains) no matter what your eating habits. So best plan would be to cut your calories a bit, do a little cardio if possible, you'll see results, but itll take longer than you think.
other option would be to stay the course, wait till you gain the muscle, then start switching over to a leaner diet, the extra pounds of muscle will help raise the number of calories your body needs each day. or focus on fat loss first, then start seriously focusing on building muscle.
either way 1 month is not enough time, closer to 6-9 months you'll see some great stuff. do what these other replies say, take some before and after photos, ull appreciate the differences that way
As long as you continue to keep the consistency, you'll notice the results. One month is still very early to notice much difference. I recommend taking some before/after photos for reference because that's when you find those small changes that you won't notice by memory. It is important to work hard at the gym, but it's also okay to take it easy some days especially early on. The main thing is to get that consistency and habit, then you can focus more on progressively overloading. Your body is responding to your new habits with physiological changes which takes time, so you do need to be patient and you'll start noticing improvements in performance and aesthetics.
Weigh yourself and track it on a chart. And then overlay your lifts which you should be tracking too. This is exactly what I'm doing.
Lifts going up and weight staying the same = fat being lost and muscle being gained and fat being lost.
5'7 weigh 160 and i eat about 1600 on a cut. You can always add in more cardio if you qant to keep your calories a bit higher
TDEE calculators are good to set an initial baseline, but you'd be a fool to complete rely on them since they aren't specific enough.
Depends greatly on your workout type and frequency. Ideally you should track your calories as closely as possible and weigh yourself daily for around a month to get an idea of how much your weight fluctuates and changes overall at a certain level of calorie consumption.
For example, I used to do a PPL split (6 days per week, 1-1.5 hours per workout on average). My TDEE reference calculator told me I should be cutting at 2300 daily calories at 170lbs, turns out I was losing weight even at 2700 daily cals and had to up the amount.
Yeah I weigh 145 lbs at 5'6 and eat around 1300-1500 on a cut. If I want to eat more I walk 5-10 miles or so to earn some extra calories. I always input inactive on tdee calculators so anything extra burned is either a bonus or leeway.
Whenever I workout I don't really get a 'burn' so feel like I can go further than I actually can. For example, I can do a set of 10 12kg bicep curls and it feels very easy, but physically only do 6 in the next set despite 'feeling' like I can do loads more.
Is this normal and something I just have to plan around? Poor form? Any help would be appreciated.
Are you eating anything before your workout? Sometimes I get that feeling because of a lack of energy.
I eat porridge (milk not water) about an hour before with some fruit
Yeah not sure then. I do recommend working biceps and back on the same day, there's overlap so it's almost like you're supersetting your biceps. That might help.
Thanks very much, I'll do that
burn does not matter, stick to your set-rep-progression scheme and judge performance and progress accordingly
Hello friends, I am 17 178cm(5’10) and now 79kgs , in the past 2 days i have went from 74kgs to 78kgs all of a sudden. I go to the gym 2x a day and I track my calories, which shows i was in a over 1k deficit and I still suddenly gained a huge amount of weight. I would be grateful if someone could help me with this. My target weight is around 70kgs. I have calculated my maintenance calories which are 3150. I go to the gym 2x a day for 90 mins to 2 hours each session. And I walk my dog for 1-2 hours every day.
probably just water weight. did u eat anything hella salty? Itll go away normally, your body has some natural fluctuation of weight, its more important to track the trend over say weeks or months. as long as the overall trend is in line w/ ur goals, ur good
Hey, I know this was posted 8 hours ago but I think your problem is calculating the maintenance calories.
I did a quick calculation on an online one and got 2100 as your maintenance.
I assume you put your activity level very high to reach 3150 calories as maintenance.
I always suggest to set it at sedentary activity level and adjust accordingly. Yes you are working out a lot since its 2x a day but honestly people tend to overestimate their calories burned when working out so it’s good to select sedentary and adjust accordingly to.
Eating at 3150 calories for maintenance while 2100 is maintenance @ sedentary, if you’re not accurately burning 1000 calories everyday you’re eating at a surplus w/ 3150.
monitor your weight at your new intake for at least two weeks, fluctuations are very normal. you might over-estimate your maintenance
I have been monitoring it for over a few months and have weighed it 2x a day at the gym. I always have fluctuations of 1-2kg at most, but never 5kg
and you're positive that 3150 is your current maintenance? are you eating less at the moment? "4kg is inflammation from being sick or really stressed" weight for me
I used the online maintenance calorie calculator and it said 3450 which I rounded down to 3150, I am not sick right now
3450 seems like way too much for you unless you do heavy cardio every day. I used multiple calculators and my estimate is always between 2200 and 2400 at a weight of 71 kg.
So yours should be around 2700 at maximum I think.
I run 1.5 mile at the gym before each session, so a total of 3 miles a day, would that be heavy?
so you're guessing. In that case I vote for "wrong estimate of maintenance"
Hi, I’m an 18 year old who suffered a freak left shoulder accident about 10 months ago. I worked out through the injury because I feel gross when I don’t, but I was only allowed to do light dumbell work. I also have issues with eating and I feel fat whenever I eat a lot, even if it is healthy food, so I used to not eat for periods of time to try and look better or what not.
My shoulder is healing well and I recently began training harder. And something clicked in my head to start eating so I am currently trying to eat about 2,000 calories a day. I am 5’9 and weigh 150 lbs.
I’ve come here to see if taking creatine would aid me in gaining muscle. My build is solid, I have little fat but I am lacking muscle mass. I have heard that creatine works well but am worried in case it has negatives. Along with that, I was wondering if anyone had a good estimate of proper caloric intake for me and how many grams of protein I should ingest. I was trying for about 235g but I struggle to reach 200.
Thank you for taking the time to read this, have a great day/night.
Creatine has been shown in study after study to be effective for a large portion of people. It's pretty cheap as well, so I suggest trying just trying it out for a few weeks and seeing how it goes. Try to drink lots of water if you do end up trying it.
Have you read the wiki linked above or in the sidebar? That should answer your questions
Pretty damn stupid question here:
Is there any evidence suggesting that a calorie surplus + strength training builds more tissue besides muscle and/or fat? Like bone density (more likely), organs, nerves, etc?
I'd throw you some citations, but I'm on mobile. You should be able to plug these claims into Google pretty easily if you want to look for sources.
Resistance training helps improve bone density, and is particularly useful for combating age-related bone density loss. Over enough years, it can also produce thickening/stiffening effects on tendon; studies of powerlifters have shown a few percentage points of increased peritendon thickness compared to a general population -- which doesn't sound like much, but can mean quite a bit when considering how absurdly strong tendons are anyway.
Less "new tissue", but recent evidence strongly suggests that resistance training can also produce better range of motion, particularly in practiced movements and on-par with stretching. During peak strength training, changes can occur in things like muscle pennation angles (basically, how fibers are aligned with the long axis of certain muscles) as part of the body's adaptation to producing maximal force -- this is a less-permament change, but can re-occur.
Thank for your answer. Yeah, I'm sure it's easy to search it on Google, but it was a question that just popped while reading the thread. I'll dig deeper into the topic.
Is it possible to get rid of my [tummy bump](https://imgur.com/a/fHBTq0r) in 3 weeks? I've already read the wiki and did my own google search and based on that, I realize that this is probably visceral fat and that I probably need to do a whole body cardio. I've had this since forever but it's at its largest right now. My waist is 28 inches while the area around the tummy fat is 32 inches. I'm only 5'2" and I weigh 49kg.
So my question is there a way to reduce this fat in 3 weeks? Is there a specific routine? Would HIIT work if I stuck to it everyday? I'll be at the beach on August 4 and I'd appreciate if there's a way to at least look a little better
Caloric deficit via diet and cardio. 3,500 calories is 1 lb of fat. So if you achieve 500 cal/day deficit, you can lose 1 lb/week or 3 lbs in 3 weeks. If you want to lose more, you'll need a bigger deficit, like maybe 750/day if that's sustainable. That's about it. What exercise you do isn't that relevant, it's just how many calories you burn
>Caloric deficit via diet and cardio.
I want to stress the importance of this statement (cept expenditure doesnt have to be limited to cardio).
Remember 500 calorie deficit does not have to mean you eat 500 calories less. You can burn 250 calories with exercise and eat 250 calories less to reach the deficit. Or any other combination of the two.
We don't know your specific physiology, so don't just ignore the pain. Listen to your body. Gradually increase your intensity over time and the pain may go away as your cardiovascular system improves. But if the pain persists long term and you suspect it to be a bigger concern, seek professional medical advice.
You’re getting used to it. Keep at it.
I have a bad ankle and a bad lower back, I'm trying to do an nSuns program but no matter how hard I try, my dead lift puts way too much stress on my back (can't bend down properly to hoist up the bar).
What can I sub in this place, even if it is like 3 or 5 different exercises, to hit similar muscle groups?
You could also try trap bar deadlifts or sumo deadlifts as alternatives potentially. I feel like high bar trap bar deadlifts eliminate much of the mobility requirements for deadlifting.
>I have a bad ankle and a bad lower back (...) (can't bend down properly to hoist up the bar)
Lots of stretching, not just on the day youre deadlifting, but over weeks. It will help your mobility and your bad ankle/back. Its just like exercising, you gotta keep at it even it youre not feeling it some days. If you cant better it on your own, look into physiotherapy.
Look into hyperextensions as your hip hinge exercise. You can do them weighted, weightless and at different angles if your gym has such a machine.
I had multiple surgeries on a broken ankle. They removed bones, I will never have the range. Ever see midsommar when the guy jumps off the cliff and just pencils the ground?
Yeah I had that.
Try rack pulls, or starting the DL off of blocks or plates. Pull from as low as you can without pain. It’s the only replacement for DLs where you can still pull heavy weight.
I’ve avoided compound exercises since I started training this year cause I’m not sure how to do them, and I’m not exactly sure what their purpose is. Enlighten me? Thanks
Compound movements include multiple muscles or muscle groups as prime movers. A biceps curl -- an isolation exercise -- relies primarily on the biceps to do the lifting. A squat -- which is compound -- uses the quads and glutes as prime movers (plus other things, like the hamstrings and calves, as stabilizers/media for force transfer).
Compound lifts generally allow you to use more weight as your body can coordinate the actions of more muscles to achieve the lift. Since progressive overload is the main driver of strength and muscle hypertrophy, being able to load significantly more weight enables more overload and, in the long term, better results.
>A squat -- which is compound -- uses the quads and glutes as prime movers (plus other things, like the hamstrings and calves, as stabilizers/media for force transfer).
This is the reason why you'll see better results since compound exercises work so many muscles in the same duration that it takes you to do an isolation exercise for one muscle. Your entire workout doesn't have to be compound exercises, but it'll be good to start adding at least one compound exercise into each of your workouts (ie. squats, bench press, pull up, deadlift, etc.)
It's important to note that compound exercises are more complicated and your body will need to get familiar with them. So it is okay to start with lower weights or even just the bar to build muscle memory and proper form. **135lbs (45lb plates each side) is not the minimum** for these exercises. This is why many people hate leg day because they jump off the deep end with higher weights than they can handle instead of progressively overloading there.
So over the course of like 6 months I managed to gain a terrible beer belly and lost most of my weightlifting capabilities (which isnt much to start with). I just returned to the gym and boy was my brain resisting HARD. I can't explain this, but a weird way to put it would be my frontal lobe getting sore when I started weight lifting. Does this ever happen to anyone? (as a side note, I went to the gym at 8 am without breakfast, felt like puking afterwards)
Also, with my newly acquired fat body, would it be better for me to cut or bulk? I'm 20 yo 185cm 97 kg
Don’t worry about cutting or bulking now. Focus on eating at a moderate deficit and lifting hard.
The headache sounds like a tension headache, which could be the elevated blood pressure from lifting. Eat something before you train and ease back into lifting, don’t go nuts. An aspirin can help, or a heat pad on the back of your neck. (Skull pain can be caused by tension in the suboccipital area which is where all your cranial nerves travel through.)
Thanks for the advice man.
Also, how hard do I need to lift? I only have a window of 1 hour
You should work up to lifting hard but not at the expense of form. Follow a good linear progression program, drill form, and go slow and work your way into things. When you’ve established a baseline you can lift HARD.
I would really appreciate if someone took some time to answer my question that I've had for more than a year but haven't been able to ask/answer due to strict posting rules
I have knee valgus/flat feet&knock knees and I find it very hard to progress with lower body exercises because how different my form is with my problem. For example, I can not have a straight line through my legs/feet in a forward POV when I'm doing lunges, and the common "knee caving in" problem with squats. How do I progress forward if I've had it ever since I started walking as a baby? Do I just power through it with the best form I can give it? Find alternates? Become mentally prepared to hear that I will probably never be able to do squats with correct form for the rest of my life?
You should see a good PT if at all possible. Do not suffer through bad form, best case is reduced lifting power, far more likely (and worse) is injury.
You have to strengthen your hips, adductors glutes and core, and get better ankle flexibility, to address your collapsing knees.
Lots of good stuff on YouTube, such as: https://youtu.be/IKJWKJQXTuY
However a PT can help you more.
I just completed my 7th week of GVT. I was doing the \~2 hour workouts at night. I have always slept terribly, but I think this is adding to the problem. I also end up sleeping in because I am very tired from the workout the night prior. I would like to do more workouts, shorter/less voluminous workouts, complete them in the morning, and stick to a rigid 1-hour timeline. I think if I do an easier workout first thing in the morning every single work-day I will fall asleep better roughly 14 hours later at around 9 PM. I want to get into a better sleep cycle.
New Workout here: [https://i.imgur.com/TdgXYoN.png](https://i.imgur.com/TdgXYoN.png)
Is there anything inherently wrong with this workout? I will progressively increase the weight on a week to week basis, not every single day. To be clear, I will be doing this same workout 5 days a week.
What's the difference between a sore back or back pain? When I do did lift my back is sore but not in pain the next day. Is this a sign of bad form?
Soreness is numb and spread out, pain is sharp and localized.
It could be, good form is really just keeping your back straight or slightly rounded and core braced.
Definitely a fitting question for this thread. I'm trying to program using the GZCL method but I just cannot understand it or wrap my head around it. I've read through the articles and blog and seen the infographics and spreadsheets but I just don't get it.
I found this [explanation](https://thefitness.wiki/routines/gzclp/) pretty useful. If it is still too complicated, then you can download the GZCLP app and let it set up the program for you. Once it's set up, it's easy to run.
I feel the same way about 5/3/1 if anyone has a good link about that as well, not to hijack this.
Today I used a cross-trainer for the first time in at least 10 years. At the end of my 25-minute run, it told me I’d run 11.1 of something. It seems unlikely to be kilometres since my best 5km is about 30 mins. The screen in the middle was counting something in lots of 500 and seemed to be in sync with the distance measurement but I wasn’t really able to analyse it beyond that as I was busy trying not to pass out. My Garmin watch estimated that I’d run 2.25km but that also seems unlikely since I’d expect to do at least 4km in that time. [Here’s](https://imgur.com/a/SuQRs0p) a photo of the display just after I pressed stop if anyone’s able to shed any light on the situation.
Should you go all the way down on ohp? I have seen people saying different things
Eugene Teo has a good YouTube video that covered this topic. The TLDR was that you should only go as low as you can while maintaining a tight and engaged back; don't let the weight pull your arms so low that you lose that tightness.
It is not required to start with the barbell in a front rest position (on your collarbone) if you can't maintain tightness.
Define "all the way down". Unless you're planning to join a strictly judged OHP competition, it honestly doesn't matter. Do whichever method works best for your individual body composition, your current athletic capabilities, and your current training goals.
Yoooo so I’ve lost 10 lbs of fat in about 6 months and have gained some substantial muscle. I’m a 5’3 19yr old female so I don’t really lose all that much. My daily expenditure of exercise is like 3k cal- but my question is, how do I eat clean? Like what are some good food options after a heavy workout and snacks too
Skyr, or a full hot meal with carbs, veg, and protein. Sausages/jerky are great snacks. In the end it comes down to preference.
Meat, carbs, and vegetables of any variety is super easy. Make some chicken thighs, potatoes, and sauté some bell peppers/broccoli. I just rotate through chicken, beef, and pork and do the same thing for carbs and vegetables.
I eat a lot of yogurt/skyr and chicharrones as snacks.
To those who got the 2nd dose of the covid vaccine, were you able to resume lifting the next day?
Yep. I didn’t have any issues with either dose. I actually worked out the same day.
Hellllll no man. I was exhausted and felt kinda sick and my arm was killing me. Wore off the day after that though and got back into the gym. I found working out actually kinda helped the soreness go away since it was replaced by gainz lol
It wrecked me. Super tired, and at it's peak suck, for a couple of hours i had to move my left arm by picking it up with my right hand because i was just that sore.
My friends and family were pretty evenly split between 'utterly destroyed' and 'totally fine, what are you talking about?'
How to get more aesthetic legs. Ive been doin 5x5 (225) squats and compound legs. Cant seem to get more definition in the legs. Thanks
Aesthetics will require isolation exercises most likely. Keep your compound lifts for strength, but maybe start incorporating more leg extensions, ham curls, calf work, etc.
Follow a real program is a good first step.
Losing weight is a good second step unless you’re already skinny.
Squats are pretty great but deadlifts are good too. Maybe if you go to the gym try different variations on the leg press
What program are you following?
edit: have been making crazy gains from a long ass covid break. Never really got definition in legs.
hi, I am trying to start a “clean” bulk, I eat ~2,300 a day and an about 172lbs at 6ft. I exercise everyday, cardio and weights but I don’t go to failure everyday. I eat around a lot more protein than carbs so I’ve maintained a lot of nice lean muscle.
I get that I’m suppose to eat in caloric surplus to gain more muscle mass and strength but my daily calories already keep me full through the day. That being said, what should my macros & daily calories be? I’ve read plenty of online articles and blogs but it seems there isn’t a nice general consensus among them. So I’d really love any opinions on here.
I use tdeecalculator.net , gives good results and it's well laid out, I think you're way below surplus cos I'm 5'10 165 and I could lose weight on those calories
I am curious, for those busy weeks where a full workout is just plain not on the table, can you just do a say 15 minute and do just your main compound move for maintenance.
I.e. Monday is normally
4 x 3-5 reps Bench Press
4 x 6 - double grip overhead tricep pull
3 x 10 Heavy Band upper chest press
3 x 6 Band tricep pulls
3 x 10 Heavy band lower chest press
3 x 10 Tricep pulldown
3 x 8 Laying chest press with leg lifts
3 x 5 Crossover band lower chest.
So if I simply did
4 x 3-5 reps Bench Press
4 x 6 - double grip overhead tricep pull
is that enough to simply maintain?
I have the same issue sometimes, and yes I just try to do my compound movements for the day at minimum. Haven't felt like I lost any progress
Thanks! Always get so in my head and it is hard with the routine not to shame myself. And it's rare ish but those times when you have that 1 hour to yourself after dinner at best...I just want to turn off and put on a game not do my workout tbh haha.
Yes, for me if I can't guarantee a full hour at the gym I used to talk myself out of going since it "wasn't worth it" at that point. Now that I've convinced myself to go even if I just have 20-30 min, I feel a lot better even if I can only do a few things.
Yeah you can keep it pretty simple and only do a few compounds exercises for sure. Wont lose or gain any muscle I don’t think
As a beginner, what can I get out of an online (not in person) personal trainer that I can't get from asking questions here?
There’s tons of online trainers for sure, and even workout classes and lots of support threads out there :)
So virtual personal trainers are good if you need.
A person to talk to that won't shame you
Someone to form check
More accessible workouts (if you have an injury or issues during certain movements)
General diet advice that is geared towards you.
Things to check:
It is an actual person (not a YouTuber)
They have at least a CPT certification.
They are willing to have a virtual consultation or check ins.
Also willing to give you a phone number to ask questions on the spot.
The only website I've seen do it is Juggernaut training systems but if you look hard I'm sure you can find others.
Thank you! It's a local dude I follow on Instagram, he always posts ads and pics of his clients. He's charging 40$ a month which I'm assuming is affordable though I have no clue what's the usual rate (ps: third world country so probably would be much higher in the west)
Thats pretty standard for virtual training. The gym I go to offers training for 100 a month for in person.
I've recently got back into fitness after like 2 years of falling out and eating unhealthily and lifting "when I feel like it". When I was sedentary, my resting heart rate was around 60-65 bpm. For the last 2 weeks since I've been cardio-ing everyday and lifting 3-4 times a week, I noticed that my resting heart rate (not average) is around 70 bpm and I have an elevated heart rate which is around 90-100bpm even 2-3 hours after exercising, even after a cold shower and im sitting still. Is this normal?
That does sound kind of high imo but im not a professional. Might be worth while to hit up your doctor.
Just had my physical maybe 2-3 months ago, and everything was ok besides high cholesterol and just a tad high blood glucose. Maybe its the re-adjusting, im not fit and have more of a dad-bod rn. Curious if others have had similar experience.
I'm doing a home bench workout with shoulder presses bicep curls tricep crusher back rows and incline chest presses. I'm trying to put on muscle as I'm 31 years old and weight 262lbs. I'm 6ft2 and I'm wondering what other exercises I can do
you can add pull ups but i doubt you could do them at that weight but if you can it's great and you should incorporate them to your workouts
Legs- squats, deadlifts, lunges
I should have mentioned I only have 2 20lb cast iron dumbells
Look at the routines in the wiki, there are bodyweight and minimal equipment programs.
This is really stupid but... My shoulders get really tired while doing fire hydrants / any other exercises when i am on my hands and knees. I feel like it is really affecting my ability to do a fire hydrant properly because I keep shifting as my shoulders get really sore (especially the shoulder on the side that i lift my leg on). Is there anything I can do to overcome this.
You need to work on shoulder stability and strength. There is no point avoiding the issue. My suggestion is to do bear crawls and tabletop holds as well.
Do more fire hydrants
Most of y’all have never trained anyone and it shows
What's the greatest thing a client of yours has achieved?
I had 2 athletes qualify for the 2018 Winter Olympics (one of my former athletes will probably qualify for her 1st games this year), one of my clients just qualified for the North American half Ironman championships. One of my clients beat his whole lacrosse team in their two mile run test with a time of 11:55. I taught a 90 year old man to deadlift 100lbs with proper teachnique. One of my clients can walk upstairs without pain in his knees anymore. Everyone’s different, everyone’s unique, everyone has goals and I meet them where they are at and take them to their goals.
That is outstanding! Congratulations
Give us your 'get better at fire hydrants' program.
They complain of shoulder weakness impeding their ability to perform the exercise correctly. They need to work on shoulder strength and stability. There is a good chance they are winging their scapula if they are feeling pain, so then I would recommend serratus anterior strength as well. Great exercises for this would be modified push-ups, Plank rows, side plank rows, standing landline press. Just to name a few.
Fire hydrants are a glute and hip exercise. Their shoulder weakness is preventing them from doing it correctly so telling them to do more of it is the worst advice you can give them. They will development compensation techniques that will be hard to break and potentially harmful in the long run.
It’s my thinking there are no stupid questions, just stupid people who ask questions.
Solid fitness observation
Just reading that Cardio Myths post...
Which burns more calories, 5 mins of HIIT or 5 mins of SSCV?
Depends on how much of that 5 minutes is the high intensity interval, and the pace of the high interval, low interval, and steady state.
I’ve been setting my alarm for 0530 everyday to go to the gym at 0600 when it opens.
So far I’ve managed to make it 0 times in the past two weeks.
Any advice on how to not be a moron?
I follow your same schedule what helps me is just stading up. Don't overthink, don't let your body win over your mind. "There is no progress under the comfort of the blankets." i tell myself this as well and usually i get things done
Set your alarm across the room with a glass of water by it. Get up to turn the alarm off and chug the water. Will it work for you? Maybe.
Sleep with some pre-workout next to your bed, soon as 5:30 hits chug a scoop and then you essentially have no choice but to hit a workout by 6 am. :D
Or just keep taking pre workout and never go to bed !
Go to bed early. You gotta set a solid routine. No alcohol before bed cause that’ll disturb your sleep pattern. Your body works in basically ‘sets’ of REM, and I think it’s 3 times in your sleep where you’re in REM and that’ll help you feel more awake and energized in the morning. If you try and wake up in the middle of an REM you’re not gonna be able to workout
Exact same problem
I give myself an hour. I find it a lot easier if I don’t need to move as quickly right after waking up. By the time I’ve finished a mug of coffee and had a carb-y snack I feel ready to go.
I’ll give this method a go. Could be the game changer - hopefully
So I've been going to the gym 3x/week doing full body split for two months now (no prior gym experience). I've been tracking my weights and I have noticed very little increase in strength.
My bench has not increased at all from the 40kg I started with (although it still feels as difficult as when I started, my dips have almost doubled since). I also haven't noticed any muscle growth.
I feel like I'm eating fine but haven't tracked my calories and don't think that sleep is an issue either.
Am I doing something wrong or do I just have too high expectations from 2 months at the gym?
Are you following a written program or just doing your own thing? Following a beginner strength program is always a good idea to get the hang of things. You’ve also got to eat eat eat to gain strength.
I've been following the r/Fitness beginner barbell program slightly modified (3x8 instead of 3x5 and adding bicep curls and dips) but as the other commenters also posted, it might be that I'm just not eating enough.
I've been following the r/Fitness barbell beginner program slightly modified (replied to the other commenter above) but I guess I'm just not eating enough and I'm not tracking my protein intake
When you say your bench hasn’t increased, have you tried to up the weight? What happens? Do you fail the reps?
Either you’re not pushing yourself enough or you’re not fueling recovery - most likely not getting enough calories.
I've been doing 3x8 bench with 40kg and I tried 45kg yesterday but I was only able to do 2 reps with that weight, I guess I could try 3x8 of 42.5kg next time and see how it goes. I've tried 42.5kg previously and failed to perform even the first set.
You could try 3x10 at 40kg. When you can do that, go to 3x12. Then add weight to the bar.
Or just check out the programmes in the wiki. They all have progression schemes you could follow.
Yeah, that might work. I've only been thinking of overload as weight increases. Though yesterday I failed to do even the usual 3x8 at 40kg (the two reps at 45kg in the beginning might have caused some muscle fatique though). Thanks
I know this is is broad question that depends on many factors, but what is the general science that comes to muscle loss? If one were eating at a caloric deficit, is there any scenario in which muscle is lost before fat?
Yes, if you are eating in a calorie deficit and aren't doing any resistance training you will lose muscle mass.
Even if you were lifting, you'll lose a small amount of muscle mass. But you need to maintain (if you can) the intensity of your weight training to preserve as much muscle mass as you can during a cut.
Broad answer Yes