Moronic Monday - Your weekly stupid questions thread
By - cdingo
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Making progress on lifts, getting macros and sleep in- but how long until you start seeing gains? How frequently do you take pictures to track visible progress?
I wouldn't take pictures more than once a month
YouTube is your friend for figuring out those rows. I needed the help of two separate form videos to figure this one out. The key for me was to think about driving backwards with your elbow like you're going to hit someone with it and try to give your shoulder blades a short squeeze at the top.
I'm looking to start [this](https://www.muscleandstrength.com/workouts/phul-workout) program. I have a rack and barbell at home, which is convenient because the local gym is a nightmare trying to get a rack/bench. Wondering if it would be weird/problematic/detrimental to the workout if I were to knock out the barbell stuff at home, then go to the gym for the machine/dumbbell work. For example, on day 2, knock out squats and deadlifts, then the gym for leg press and curl. My gym is about 7-10 minute drive away. I can't imagine this short break would be enough to be a problem, but idk?
If you can bother that then there is no problem with that short break, perhaps warm up shortly at the gym.
My left hand is significantly weaker than right . When I’m lifting dumbells it’s really noticeable . Should I reduce the weight on the left side a bit or stick to this somehow .
Start with the weaker side and on the stronger side, don't do more reps than the weaker side can do.
Thank you !!
dont reduce weight because you’ll get body imbalance, just lift lighter so that your left arm can also do the exercise and use the same weight on your right arm, it will get better
Thank you !! I’ll start doing that then !
I have the same issue!
Question. How do I know I'm lifting heavy enough such that I'm pushing myself but not so heavy that I risk pulling/tearing something? I can't seem to get myself to lift heavy without being anxious about it.
Note that I'm fairly new to the gym. Lifted for about 2 years total; 1 when I was 15 ish, and another before lockdowns and subsequently taking a break for about 8 months. I'm now 18 and have been lifting for approximately a month.
As long as you got the form of the exercise down there is not really a ”too heavy” as long as you rest and is able to as many reps as you wish
It's not perfect, but if you calculate your one rep max from this, it gives a reasonably accurate breakdown of what reps you should get at what weight level. You don't have to immediately go to the one rep, but if you can get more reps than it suggests, you're probably undergunning it and can push harder.
How can I tell if I pulled a muscle in my rhomboid or my trap? Its annoying af.
I’ll be attending my first bodybuilding show to support my boyfriend who is competing in classic physique! I’m excited & nervous! How can I best support him the night before and day of? Can I shout his name or number when it’s announced!? All advice is appreciated 🙌
I’m new too but I think I can partially answer q2 . I’ve been doing 30 min low intensity steady state cardio everyday and I add in push pull leg push pull from Monday to Friday .. it’s an amazing feeling . Your grown depends a lot on your diet truthfully . Hope you are taking the necessary amount of protein .
I will only answer your first question due to my limited knowledge.
They can definitely grow without the pain.
Good signs that it worked are (greatly) increased hunger, bigger/ tighter muscles and easier lifting of the same weights.
It's also much more fun when you don't die the day after the workout.
You'll be much quicker back in the gym.
I lost all my booty gains over COVID and not doing hip thrusts for a year, if I start back up how long to regain?
It will be shorter than the first time you gained then
Depends on your body and training regiment really
1 month into lifting and the only part that doesn feel sore anymore are my triceps even with 5 ex 4 sets each after chest day . I know soreness is not equal best workout or gains but why only my tricepe dont feel it anymore
They just got used to it faster, which is fine. Personally I barely ever get sore triceps with new exercises or programs.
Some things happen sooner than others is all I can really say, if you really want to feel them burn though I’d recommend assisted dips (you can move onto normal ones eventually Ofc but it’s best to start small and get the form right, I’ve fucked up my shoulder doin dips wrong before)
What’s the difference between a core workout and ab workout?
Depends. Some people use core to include glutes and lower back. Some people use abs to refer to just your front and side abs.
None in real life. I guess theoretically your abs are only the muscles on the front of your body while your core includes muscles in your back.
i’m trying to gain weight so i’m eating in a caloric surplus. i have abs but i would like them to be more profound. is it possible train them while doing a calorie surplus?
Yea but do weighted abs exercises with low reps and progressive overload, doing plenty of crunches doesnt build mass and will just waste ur energy and calory surplus
You can certainly still train them sure. You are going to lose definition as you continue to eat at a surplus though unless you're doing a really lean bulk.
What makes something a lean bulk? Is it the number of carbs or the glycemic index of your carbs?
Doesn't have to do with carbs. It's getting your full amount of protein and only eating at a surplus of around 200-250 calories. It's not really possible to gain muscle without gaining some fat as well but to lean bulk is to do it in a way that minimizes the amount of fat you put on.
Does having more muscle increase metabolism? If so is it significant?
To add to the other guy, to burn 1 pound of fat, it takes about 3550 kcal. So in a year, one pound of muscle may burn enough calories to burn one pound of fat.
A pound of muscle burns 7-10 calories per day, and a pound of fat burns 2-3, in terms of your BMR.
Hi friends , I wanted to ask if anybody has experience on swimming while lifting ,I’ve started going to this new gym that has a pool and since running I feel is very harsh on my knees wanted to give it try , I’ve ven lifting consistently for a year and my main goal is still to put on muscle mass , with that being said does anyone have experience or recommendations on how frequently a should train swimming per week ? ( I lift 5-6 days a week )
Ive never felt any soreness from swimming (granted i was never that good), id lose my breath before it gets difficult so id say its a good cardio option without compromising ur routine
Thank you for your comment
You can probably swim as much as you like provided you are eating enough to fuel both. Swimming is low impact and unless you're really pushing it is not going to hit your recovery.
How bummed out should I be that after my first cycle of 531 my OHP... has the exact same reps as last month. I’m cutting currently but still. After I hit that I wanted to give up on the rest of the workout For the day since it seemed pointless
Add another rep next time, no matter what. That’s what I tell myself and often I can force my way through it with acceptable form
The key to progress is consistency. Stick with it.
Provided that you’re lifting and eating enough protein, do you still lose muscle on a cut? Right now I’m basically skinny-fat. I’m generally skinny and lack muscle, but I have some noticeable fat around my abdominal area(especially my upper abs) and my face. After reading the wiki, I’ve determined that the best course of action to improve my physique is to bulk first to gain a good muscular base before cutting the fat afterwards. But this is still somewhat confusing to me. Let’s say I bulk, and gain both muscle and fat. Afterwards, I do a cut. Won’t I lose both muscle and fat during the cut, and look essentially the same as I did pre-bulk? For someone in my position, getting an aesthetic physique is a lot more confusing than it would be for a super skinny or fat person.
I think your confusion stems from thinking of gaining/losing fat/muscle as binary things rather than thinking of magnitudes. For example, just to make up numbers - say you put on 10 lbs of tissue, and it's 5 lbs of muscle and 5 lbs of fat. Then you lose 10 lbs, of which 9 lbs is fat and 1 lb is muscle. You end up at your original weight, but with +4 lbs of muscle and -4 lbs of fat, even though you gained fat when bulking and lost muscle when cutting.
So you’re saying, if you done properly, you mainly lose fat and not muscle when cutting?
If you get plenty of protein in your diet and don't cut too harshly, you'll be fine. Your body wants to use fat stores first (for the most part) when in a deficit, so a slow cut will save more muscle.
Complete scrub here, is the 3x12 a meme? If so what rep/set composition should I be using for a 6 day P/P/L routine?
I wouldn’t say a meme, but if you want good results using a variety of rep ranges would be better. I like to do 3-4 sets minimum 6-8 reps for compounds and normally 10-20 reps on everything else
I see, what about the amount of sets? is 3 good all around, or should I aim to have more compound sets compared to normal sets?
You should run a program such as the one in the wiki. This will cover all of these considerations.
so i started taking creatine monohydrate last monday for 5g a day with my protein shake. i upped my water intake just a little more to make sure i’m hydrated, but now i’ve been pissing non-stop to the point where i actually have to use the restroom every 20 minutes or so. i’ve been keeping track today and i’ve pissed 10 times since 7 am and i noticed an uptick in my urge to pee after i consumed the creatine. did anyone else experience this too? i’ve been on it for about 7 days now.
Stop the creatine go to your doctor for basic blood work. Get a primary doctor prn.
What should be my calorie intake if I start running/lifting throughout the week? I’m a 5’7” female looking to tone up.
Plenty of website out there that will calculate it for you (height, weight, sex, age, bodyfat..), they often dont give the same amount but u can pick one and experiment (if u gain weight after 2 weeks lower the cal, etc)
Tone up means to gain muscle and lose fat. Pick one of those and do them first. Gaining muscle will involve gaining weight and losing fat will involve losing weight. Whatever you do first you'll have to do the 2nd one eventually.
Eat the amount of calories that help you either gain/lose weight depending on which one you pick.
Doing my first leg workout ever today at a gym. (Worked with home exercises all year while I started during the lock). What do I need to know? What should I do to prevent killing myself?
Avoid doing squats/deadlifts until you understand the execution and body placement, easy to hurt the lower back if u dont keep the back in a safe position (plenty of vids on youtube)
Lol squats and deadlifts were done. I feel ok, but I’m glad I didn’t go nuts with the weight
Have a plan. Basically just get the form down on whatever exercises you choose and once the form is good, choose a weight that is somewhat challenging, but not all that hard. Choose a rep range that is challenging with that weight and write your sets down. Next time get one more rep on each set. The "killing yourself" part comes when you are getting near the plateu point of training, before that it shouldn't be THAT hard.
I'm not aware of the trend but presumably so you can see their legs.
My work capacity in this current UK heatwave is pretty dire. After a compound exercise I'm completely drenched and exhausted to the point I have to rest a little longer to stop myself from being sick and forced to do the accessories I missed with bodyweight stuff at home due to time constraints.
Anyone got any tips or is it a grind for all of us? My gym has aircon but it doesn't seem to be helping that much tbh. Of course I aim to drink as much water as possible, as cold as I can get it.
My "tip" is to start slow and work up again over time. My experience with getting back to real training after taking time off is that whenever rush things I either injure something or end up overtraining. Setback time. And when I go slow and progressively increase in a realistic way over weeks or months I get to the finish line more quickly. And, it is more enjoyable. Keeping records on an app or little black book (my preferred method) allows me to track progress and aim for more at each workout.
Go in the early AM at like 0430 or 0500 and a bit onwards. At most it's like 18oC then, very manageable.
I highly recommend taking cold showers. You will stay fresh for a lot longer.
> Of course I aim to drink as much water as possible, as cold as I can get it.
I'd actually go for room temp, there is a reason why tea is so popular in hot climates.
My working theory is that people, due to cutting for summer, are automatically training less hard in the heat. Boost the conditioning up a notch until you get used to the climate.
I should be cutting tbh. I'm all about them gains at the moment though.
good attitude, though then you just gotta grind through it like we all have to
Keep training. You will adapt.
You just got to work through it. Work capacity increases by reducing your rest times and doing more. No sexy answers.
Is salt bad? How much do i need in my diet? I weigh 200 pounds .
Try using lite salt. Life hack.
Electrolyte imbalance is bad.
As long as you eat vegetables for potassium you will be fine.
Some people are sodium sensitive and salt can increase their blood pressure. Otherwise you're good (within reason of course)
You will die if you don't get enough salt
> Is salt bad?
Nothing is binary and you need salt.
Here's the FDA page I found in 5 seconds through google.
Shouldn't need to worry about it if you're eating a mostly unprocessed balanced diet.
Salt is good. Excessive salt intake is bad. If you lightly salt your food, you're probably good, unless you're eating a ton of processed foods.
this is probably a very ignorant question but i cant figure out, whats the point equipped powerlifting? why not just lift raw?
first i thought the same question could be applying to bicycle/vehicle racing, why not just run - but then i realized that people actually use bikes and vehicles in real life so it makes sense.
but people dont use powerlifting suits in real life, so i cant figure out why would people compete in them instead of, again, just lifting raw?
They have swim and bike suits.
> people dont use powerlifting suits in real life
If you're a competitive powerlifter, lifting competitions are "real life." Not everything has to translate to "functional strength"
It's objectively cooler than raw powerlifting
Because it's fun
It adds an extra element of skill, excitement and danger to what is an otherwise VERY boring sport.
It's fun. Might as well ask why compete in the pole vault when you can just do high jump or why gymnasts use a rebound floor instead of regular matting.
> this is probably a very ignorant question but i cant figure out, whats the point equipped powerlifting?
Lifting more weight.
>but people dont use powerlifting suits in real life
Well, people don't pull a maximal sumo deadlift on the sidewalk either.
Because they allow you to lift more and some people probably want to lift as much as humanly possible.
Am I reading this wrong? The wiki says 8 sets but the Excel is showing a total of 11 sets per compound lift? https://drive.google.com/open?id=0B47K6cmzK2u6R1hDbHhNWUZsZWM
First three are warm up sets, and can be ignored if you want. They aren't explicitly part of the program.
24 hour fast after a 5000+ calories binge. Is it doable? I have an important interview with a luxury brand tomorrow that I want to look good for and I was wondering if I should go in for a 24 hour fast. Right now I feel bloated and sick after the binge. My face has swollen up, my abs have gone. It's terrible
I only eat one meal a day every day.
24 hour fast is nothing, you will be fine.
You could just have some salad without dressing. There is very few calories in there.
You're just going to feel like shit for your interview if you go on a 24 hour fast. Drink a lot of water and eat like an adult.
Just got a call asking me to postpone the interview till Friday. Do you think I can look my usual self till then? What do you reckon I do?
How much has one day of eating changed your appearance enough for a job interview? You may be overthinking this
Bro I fucked up. I have been on a 5 day binge. Put on 4 kgs. Cancelled the interview. Had a terrible incident happen to me. Idk how to lose all this fat. Feels like I am 4 months pregnant for some reason. How do I get back on track and how long till I lose this?
My advice remains the same: drink a lot of water and eat like an adult. You'll look like your regular self in no time.
I can’t imagine going into an important interview fatigued and weak from not eating for a whole day would be a good idea.
Eat healthy food and do some exercise to make yourself feel better.
Not sure if I can post tiktoks but basically this guy is saying for lateral db raises, you should lead with the dbs and not bend the elbows. This is interesting because I have been taught everywhere (even on here) to do the opposite. What is the actual right way?
Here is link: https://vm.tiktok.com/ZMdsv8sEL/
Does not matter all that much. Do it the way you feel it in your delts and you'll be fine.
Is working up to a top single a good way to progress in strength?
I'm following nsuns and increasing my squat for reps by 10lbs a week seems slower than working up to a single and increasing that every week, then having a back off set with a little less weight for a triple.
I did this for deadlifts and lifted 530lbs in like a year.
I'm not sure if it's optimal, but I enjoy deadlifting heavy.
Strength is built through accumulation; not intensification
You're right. I just need to remember this is long term and I should not be impatient. I'll get to my goal eventually. 40lbs a month on squat is still a good amount of weight.
40lbs a month on squat is very, very good progress
You should be doing more than a single with NSuns. It’s a 1+ AMRAP, ideally you should be hitting at least 3 reps before progressing (I personally found 4 to be a good sustainable target)
So far 10lb on squats and 15lbs on deads are working for me. I just figured doing 365x1 and back off sets of 350x3 would be better than the 335x4 1+ set and 315x3 back off set would've been better for strength gains. I'll just wait it out. I want to get my squat and deadlift up asap so I can compete with decent numbers.
Nsuns is good the way it's written.
I guess I just need to be patient. It's so tempting to lift more when I know I can.
You may want to check out 5/3/1 with Joker sets when you tire of nSuns.
I am going into college this september and I'm afraid that due to the course I am taking that I am going to miss out on time to do my daily workouts so I've been looking into breaking my workout into shorter sessions, how would I go about doing this without missing anything I am currently doing?
The "knobs" you have to turn are:
* Drop less productive exercises
* Do fewer sets but make them count by taking them close to or to failure
* Reduce rest time between sets
* Train 3 or 4 days a week rather than daily (you need rest days to recover and grow)
* Supersetting (do two exercises at once with the 2nd during the rest period of the 1st)
I see you do *pushups* (they are a pec exercise first and tricep second). Those can be done later in the day when you have a few minutes.
You do 6 exercises per session and your 30 minute goal leaves 5 min per including warmup time. That is barely enough for 2 sets per exercise which is okay. Do each set close to or to failure to maximize the number of stimulating reps per set.
what would be considered less productive
I usually just let weekends be my rest days, too
What exercises do I consider to be less (not unproductive) productive? Exercises that target muscles already worked hard in another exercise. If time is of the essence something has to change and that change could be dropping some exercises.
So if I had to I would probably end up having to drop either chin ups or curls, and maybe dips or pushups, since I already have an excercise that works the muscles those do, is that right?
Sometimes the hard truth needs to be stated bluntly, and here it is. You're not going to be more busy in college than the rest of us are in the professional world where we have careers and families. College isn't the problem, time management is. You're more free than almost anyone else on the subreddit, so make the most of it. If training is a priority for you, you'll get those gains. If it's not a priority, it doesn't matter whether you're as free as a college kid, or as free as a high schooler.
I dunno about that. Obviously some people have light class loads or spend all of college partying, but...other than summers, in which case I still worked two jobs, and a year where I worked a job that required 80 hours a week, college was the busiest time of my life.
There are obviously going to be outliers, but people in those situations can still train. I mean, if a professor with children working 60 hours and supervising PhD students can keep up with training, so can their students. It's about time management and prioritization at the end of the day. Most people don't just take it easier after college.
I didn’t take it easier after college. I don’t think you know what most people do. Maybe you should steer clear of making condescending sweeping generalizations.
I'm pretty familiar with the university system. But are you saying that most people are busier during college than afterwards?
Edit: I also didn't say anything about you, so I'm not sure why you're taking this so personally. I even agreed there are outliers.
I’m a professor but mansplain how college works to me some more. We get it. You think you’re harder working and smarter than everyone else and all students are lazy. Get over yourself.
Lol, you're really reading into this what you want to hear. Not sure what triggered you so badly. I didn't say anything about myself or about you, and I didn't explain anything to you about college. If you think I did, quote it.
The fact is, almost anyone in college or university (notice I said almost) can work out if the manage their time effectively and have the discipline to keep up with their responsibilities and their fitness. What problem do you have with that, exactly?
That sounds like a solid plan to me! 3-4 days is plenty for a good lifting program, and supersetting is great. I do it for all of my accessories, personally.
Your studies are more important than your gym workouts.
Find a routine that fits your schedule from September.
Supersets and shorter rest times
That sounds sort of hellish especially in early early morning when I first wake up, I tried one a few days ago and nearly fainted from it.
I think breaking down my workouts would be better, since I have two separate work outs I do on differing days (Monday, arms and upper body) (Tuesday, Legs and lower body) on pattern. If I broke it down by days then I wouldn't miss anything and at the same time, save more time I could use to shower or something.
>That sounds sort of hellish especially in early early morning when I first wake up, I tried one a few days ago and nearly fainted from it.
There is literally 1,000,000+ soldiers in the military and they are basically random people they recruited from the streets.
I am an army vet myself and most of us were not elite.
We all woke up and exercised.
congrats for you, you want a medal or something?
Takes some getting used to. You'll be able to do more volume by supersetting compared to splitting it up.
The only thing I'm a little concerned over is the fact that some days I have upwards of 6 different excercises to do and if I do those too quickly either I won't get the full effect of them or I may even hurt myself.
Like for example I have both chinups and curls for biceps and tricep dips and pushups for triceps
I usually try to limit myself to a half hour per day but my workouts tend to go on for an hour if not more, which is something I might not have when I'm back in school
Pick a program with less exercises if you're worried about having too many exercises.
I kinda....Made my own
And its been working.
> I kinda....Made my own
I'd pick something from the wiki.
Superset chin ups with dips and curls with push ups.
would that be one session or two?
I see, what would I be doing by superseting chinups with dips and curls with pushups as opposed to chinups with curls and pushups with dips?
Is that bad for my endurance?
Supersetting opposite muscle groups is better than supersetting the same muscle group. Gives the muscles some rest so you can lift more weight and do more total volume.
How long are your classes? A full time schedule for me would be 3-4 classes (2/day) and only ~3 hours of school a day. I would then study for about two hours and then the rest of the day I can do whatever I want. That's 5 hours of school per day and workouts might only take an hour.
Typically until 4pm but the amount of stuff that's being taught we could basically span it into a 4 year program despite it currently being a two year program, so I'm going to spent a ton of time hitting the books to avoid being lost.
Until 4pm, from when? If lifting means anything to you, you'll make time. An hour a few times a week is nothing.
from 7am when I wake up
And I workout basically every day now
Why don't you just not workout every day?
I like working out daily because it gives me results faster
You get stronger when you're resting. If you're are a point where you're struggling to even get to the gym on 6 a week you're probably best off doing less days.
i wouldn't be losing much chances for progress if I cut it down to 3-4 days would I?
You may progress faster doing less. Exercise provides stimulus for muscles to grow yet causes damage thereby eating into the growth stimulated by that same exercise. Rest days allow
muscle to repair and grow.
It is said that growth = protein stimulus - repair. Too much repair work (from too much exercise) can result in little or even negative growth. There is an optimum balance between stimulus and recovery time to produce maximum hypertrophy (muscle growth). You can find yours thru experimentation. I would take at least one week off to recover (I had to do that just last month) and begin anew with just 3 workout days per week. Rest days are for growth and recovery.
I know well the drive to workout more to try to get faster results. I still fall into that trap from time to time and recently learned it once again. Today is a rest day for me and I will do only a 1 hour walk although I feel great and am chomping at the bit to lift again. I will control that desire as it is counterproductive.
9 hours of class per day? This has to include studying because there is no way unless this is grad school or something.
like I said, we're learning a ton of stuff
Good luck on your school year. I'm willing to bet a lot of people will drop out because doing well with all that work load is highly improbable.
That aside however, I was looking into maybe waking up at 5, working out until 5:30 or so, and then having my daily shower right after that, that way I still have time to do stuff until school starts, like eating and getting dressed.
What is stopping you from working out after school? Yoga/mobility/foam roll takes about 30 minutes alone. Sure you can workout before school to energize yourself but I don't know what program you'll run in 30 minutes. Waking up at 5 means lights out at 10 or 11.
Why do I hear and feel grinding on my knees when I do certain leg exercises like squats is this normal and does other people experience this? Also what can I do keep my motivation to keep doing this it's really hard for me
Grinding on your knees that you can hear? That doesn’t sound right, whats your mobility like?
I move around fine
Mobility as in flexibility, not general movement mechanics. How flexible are your hips, ankles etc? How often are you stretching/ working on maintaining your mobility?
My body has like average flexibility I can't stretch that far in, for stretching I do very little like maybe a min which I should probably work on doing.
I wouldn’t stretch right before heavy lifting, but if you can do it say in the morning of a leg day it might help.
When certain parts of your posterior chain don’t have the right flexibility to get into proper position or move to its fullest, other areas of the chain have to compensate and also shift out of proper position to move the load you’re placing on your chain during squats.
Third world squats are a great area to start. I started doing them whenever I brushed my teeth and found it helped my squats feel a lot smoother as I built up the ability to go full 3rd world the entire duration. I also felt a lot better even just doing body weight squats here and there when I remembered.
I’d probably start there, look up some mobility checks to see where else you could improve on, and combine it with form checks on here.
Alr Thanks dude I'll start doing those and see what else I can do afterward
It’s normal and ok as long as it’s not painful
Is Chicken Thigh, Spinach, and brown rice a six pack friendly meal? Trying to cut and getting that stubborn tiny amount of bloat/fat off from my bulk is harder than I first thought. I am trying to eat as six pack friendly as possible so my abs can at least come in within the month. I much prefer chicken thigh over chicken breast, as well as spinach over broccoli.
Calorie counting will allow your head to be in control and not your stomach. Chicken thigh (love 'em), spinach and brown rice is a good meal along with additional foods for your other daily meals.
Awesome. Chicken thigh it is
I am grilling some chicken thighs today. Similar to chicken breast at 53kcal/oz vs 47kcal/oz and 7g vs 9g of protein, according to loseit.
They taste lightyears better than breast too in my opinion
Any meal is 6 pack friendly if you eat little enough - of course certain foods won’t fuel you properly and leave you not feeling great even if you look ripped. Chicken thigh over breast and spinach over broccoli are both fine, just work out what your calorie deficit should be and stick to eating at that level, then reassess as your weight drops down.
Good to know. I am glad my plan is ok. Spinach is so much easier to eat than Broccoli.
It’s definitely a nutritious meal but all that really matters for abs is eating less calories than what you burn to get body fat down
True true very true
The only way to reveal the abs is to have a low enough body fat percentage overall, such that there isn’t a layer hiding their visibility. You could eat junk and be in a deficit and obtain visible abs
You would feel horrible however
I been lifting for a couple years and have had some decent progress, non linear but still at a peak. The key for me to blow up in size it seems is learning how to diet properly. I’ve tried videos, sources, etc but so much information and misinformation I really don’t know what to do or who to listen to. Does anyone have any advice? Or has anyone had a experience with a diet/pro lifting coach to see how knowledgeable they are? There’s tons of those in my city I might go talk to one of them. Thanks
Didn’t find much besides cico
There is great online nutrition coaching, I would find someone who works with athletes/lifters and isn’t super gimmicky. Good nutrition shouldn’t be super complicated. mike israetel has good simple nutrition content.
I’ll look into all that. Nutrition seems to be my weakpoint. I lift hard and consistently but still spin my wheels with bulks and cuts only gaining like 2-3lbs of muscle once everything is done, totally not worth the effort I put in. Also I seem to have shit body comp genetics in general so need every advantage possible
I hate to break it to you, but if can gain 2-3 lbs of muscle in a bulk you are doing pretty good, unless you are an absolute beginner. The process is slow. You probably don’t have shit genetics and you won’t know if you do unless you dial in your nutrition.
Im 16 and just started exercising today, I know I have a lot of fat even though I still look only moderetly overweight. Today I felt terrible after exercising, and couldn't even get through a few simple cardio exercises without dry-heaving. im doing stretches and 10 minute full body exercise. Should I start at 5 minutes instead? How do I exercise and stay motivated without feeling absolutely horrible during and after. I ideally want to loose fat/weight quicky too, like 2 monthish
Go for an hour long walk.
Sounds normal. If 10 minutes makes you sick then by all means do 5 minutes instead. I recall training at your age and muscle growth and recovery were absolutely amazing. If only I knew how to train properly...
You may have terrible DOMS (Delayed Onset Muscle Soreness) for the first two weeks. Enjoy. I would work up over a period of a couple/few weeks considering it a break-in period. In the beginning you will go through DOMS (which will go away), learn proper form and develop a plan that you enjoy. Rest days are important to recover and grow. Maybe begin by working out 3-4 days/wk.
How much fat do you want to lose in 2 months? A reasonable maximum goal might be 10lbs.
Im not so concerned with numbers but more so in the way I look. Gut, biceps, thigh, back, all the areas that have excess fat and are flabby. Which is maybe harder to do so, ive heard that you cant really target areas to loose weight. I also heard that if you're really overweight (which I think I am for my age) then you can loose it faster. Maybe 1 pound a week? Im unsure
One rule-of-thumb for maximum *adult* weight loss is 0.8% of bodyweight per week. For example, a person weighing 150lbs can lose up to 1.2lbs of fat per week. It takes time to reduce body fat in a healthy way.
1lb/week of fat loss is 3500 kcal or 500 kcal/day. So, that 150lb per could reduce calories by 600 kcal/day.
I prefer to count calories and I use the free LOSEIT app. Counting calories give visibility to what you are eating. You can see which foods (potato chips for example) do little to satisfy hunger yet can eat deeply into your daily calorie budget.
I believe you are correct that there is no way to target specific areas of the body.
What verywellfit has to say in *Healthy Weight Loss for Teens*.
I havent counted calories yet and just been focusing on portion control and eating less (I skip breakfast cause I never wake up early enough, lunch then dinner, and if im sti hungry a small snack, usually something healthy like fruit (love fruit cause it satifies my crave for something sweet)
but that LoseIt app looks really easy to use so i'll have to check it out!!
Im hoping that if I just loose weight those target areas will generally decrease because they seem to be my main weigh gain areas. I know I weigh more than 150 pounds, maybe closer to 200, so I bet I could loose closer to 2 pounds.
Whatever works for you is probably good.
Well, at 2lbs/week you can drop almost 20lbs in 2 months. Exercise can help of course. Walking you might burn 200kcal/hour, biking more than that depending on level of effort. Lifting weights burns a surprisingly small number of calories. I figure 100, give or take, for my full body workout of 16 sets total. The exercise estimate in LOSEIT for walking seems correct for me. Its cycling estimate is way too high for the endurance cycling I do, so I adjust the time to match my calorie estimate.
By the end of 2 months you can expect to be down in fat and up in muscle and looking more toned.
You will lose water weight at first, perhaps a few lbs. From there hopefully you weight will trend downward with daily ups and downs.
Don't worry, I've made myself fully sick in the gym before. You've just gotta dial back the intensity a but until your body has the chance to acclimatise to the new workload
Yeah I hope my body adjust quickly. Im thinking of doing 3, 5 minute workouts per day (morning, afternoon, evening) so I can get more activity through the day without over working myself. My goal is to get atleast an hour per day.