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Super-Savings-6137

During work-out I get tired fast regardless whether it's push-ups, crunches or sitting against the wall. Is this normal? Also my muscles feel as if they're liquifying. It doesn't feel right. It feels as if something bad is going on with them.


Almonte11ty

I use “Cellmass 2.0” it is a powder mixture of Glutamine, Creatine, and BCAAs. I take two scoops post workout, 5 days a week. How many scoops, if any, should I take during my off days?


Time_Serf

Based on what I’ve found online each scoop has 5 g creatine and 3 g of the other two. Creatine is the only one of those three that has a large body of evidence supporting its effectiveness, while if you’re getting enough high quality protein you should be getting enough branched chain amino acids and presumably also glutamine. With that in mind you may save money buying creatine alone. If you intend to keep using the Cellmass 2.0, although the product recommends 2 scoops, the general consensus is that 5 g per day is enough to maintain your intramuscular creatine levels so you might be able to stretch your supply further by only taking one scoop per day. As far as using it on your off days, your intramuscular creatine levels will probably be fine taking it 5 days per week but it’s common to take creatine daily. As long as you’re eating enough protein on your off days, the amino acids in the Cellmass are probably irrelevant to have on those days.


Almonte11ty

Thank you!


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HolyMeem

Is 10 min on a Crosstrainer sufficient as a warmup for your workouts, or is it necessary to do warmup sets before every exercise as well? (resistance lifting)


0ldsql

I do one or two warm up set for each muscle group where I train heavy-ish compound movements. Not bothering with accessory exercises. I also do warm up exercises for my shoulder / rotator cuffs if I'm doing bench press or military press just for precaution. Basically just external and internal rotation on the cable tower


Lautanidas

If im doing squats with 405. I do a set with the empty barbell, another with 135, 225, 315, 385 and then my working sets with 405.


HolyMeem

Thanks! Would you be doing that on every exercise for the day, or only compound lifts?


Lautanidas

i only do it for compound lifts, i mean, if i gonna do lateral raises i dont think i need a warm up


Individual-Kale-5411

my fiance only loses weight when she does Keto and keto totally fukks up her stomach to where she has bouts of severe constipation- like she will be on bathroom for 2 hours without being able to poop and her belly feels like it's about to explode. She never has these problem outside of doing keto What the hell can I do?? She works out very very hardcore with me with weights 5 days a week and she eats healthy and low calories- around 1200-1500 cals a day. She's 5'10 196 How can she lose 30 lbs without doing keto? Is there a reason why keto is only thing that works and how can she not have this severe constipation with keto? She was taking fiber supplements every day and eating lots of veggies and some fruits and drinking tons of water. She still had the severe constipation. How can she prevent it if she tries keto again? She keeps asking me for help and I feel so helpless because nothing I tell her seems to work. I should mention she has a good amount of muscle now. Last week she measured everything she ate on the my fitness pal app and worked out very hard 5 times...gained 2 lbs


timbenj77

> She was taking fiber supplements every day and eating lots of veggies and some fruits and drinking tons of water. She still had the severe constipation. That's the problem right there, the fiber supplements. Fruits and veggies already have plenty of fiber, and more than her digestive system is used to if she's now eating *more* fruits and veggies. The body needs an adjustment period. Once her microbiome adjusts, it gets better. Beyond ditching the supplements, sounds like she's just getting too much insoluble fiber and not enough soluble fiber. And healthy fats are also important. It's hard to deprogram years of fat=bad when starting keto (I'm in the same boat), but we really really do need a good amount of fat...not all protein. Things she can take for same-day improvement: 1. Coffee 2. Drink more water, especially around meals 3. Olive oil (for salad dressing) 4. Prunes 5. Apples


Fun_Ebb_6232

Take miralax daily and she'll be fine


pleepleus91

Keto works because you are limiting the foods you can eat, so naturally you will most likely consume fewer calories. There is nothing magical about the keto diet. If she wants to lose weight without keto she should track her eating and weigh herself consistently.


timbenj77

You touched on a simple side-benefit of keto, but weight loss isn't the only benefit of keto. I'm a novice to it, but I've been absorbing volumes of nutritional advice lately and there are mountains of evidence supporting many other short term and long term benefits to reducing carbs (not counting fiber), especially sugars. Preventing type II diabetes being the most well know, but excess glucose has been attributed to a ton of health problems. Inflammation, insulin resistance, water retention, bloating, mid-day crashes...the list goes on.


pleepleus91

Weight loss isn't a benefit of keto. It's just a means for people to achieve weight loss if that's their goal. You can use keto to maintain or gain weight if you want. And all of the supposed benefits of reducing carbs that you listed are anecdotal and vary by individual. I personally function much better on a high carb diet and don't experience mid day crashes or any of the other health problems you listed.


timbenj77

> And all of the supposed benefits of reducing carbs that you listed are anecdotal and vary by individual. More research is needed on *some* of the longer term theories, as is the nature of a complex science, but it's well beyond anecdotal. > I personally function much better on a high carb diet and don't experience mid day crashes or any of the other health problems you listed. You're probably young, active, and/or keeping a decent balance of lower glycemic carbs. And yeah, everyone's different, but almost all of the drawbacks of a high-carb diet can take years or decades to materialize.


DoveMot

If she measured out everything she ate and gained 2lbs, then she should keep measuring her food out, but eat fewer calories. Keep in mind that 2lbs she gained is unlikely to be fat. It’s best to weigh yourself everyday and take an average


Kynos91

Hi i'm currently 31 and weighed 235lbs down from 245lbs, i'm familiar with workout when i was young but due to life it's been 5 years and i get to where i am. So i decided to start workout again at home for about 45m to 60m per day, 6 days a week. At the first 3 weeks i sweated a river everytime, i ate more green and reduced carb by half, i know for sure that my muscle, heart rate, endurance are getting better and i'm feeling healthier because i can endure the increasing work load. But after the that 3 weeks period what got my attention is that i'm starting to sweat less and less, in some cases i barely sweat at all and my body do not feel that heat anymore but i definitely feel tired and muscle numb. My first question is : is there something wrong with my body ?, Do i need to put in more pressure during work out ?


Lesrek

You are sweating less because your body has adapted to being active again. There is nothing wrong and you don’t need to change your workouts based on sweat.


Kynos91

Thanks god, i was so worried it is good to know that i'm ok


Imizing

Just keep doing what you are already doing!


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LavoP

Related, if you bulk slower does it make you look better when you are putting on weight?


qayagsh

If that is where the weight is going you can't spot reduce it. You put on fat in a bulk. Hitting and may help but you can't train away love handles.


Mohawk556

I can do 13 perfect form pull ups. How many do i need to do in order to do a muscle up (75kg 188cm M16)?


timbotemon

You are probably strong enough now, muscle ups are a skill more than anything. Go watch a video on how to do them and start practicing.


Mohawk556

Whenever i tried them i got one elbow over the bar and sometimes i was even stuck in one place. I guess i need to practice momentum


timbotemon

Brian Alsruhe has a decent video on YouTube. They are mainly about generating and riding momentum. Make sure you lossen your grip enough that you can flip your hands on the bar too.


Mohawk556

Alright, thanks


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marmorset

You're eating too much. The body can only build so much muscle, it takes time. Fat is essentially default mode, your body will store it much more easily. Regardless of how much you're working out and how hard, there's a limit of two pounds of muscle per month assuming you're a beginner with outstanding genetics. For most people, gaining about one pound of muscle per month their first year is a reasonable goal and anything above that is just fat.


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marmorset

Devices and TDEEs are just estimators and they're typically off to the point that they're useless. The best way is to track everything you eat for one week--everything--the oil you use to cook, the occasional snack, how much you really pour in the glass, and then average it. That's the amount you need to maintain your current weight. Since you just increased what you're eating, calculate your TDEE on at least two sites and get a ballpark figure of what you need to eat of stay the same, then eat that much for a month. If your weight stays the same, then you're reasonably accurate and you should adjust it down so you'll lose fat and build a little muscle. Eventually that will stop and you'll have to decide which goal is more important, losing fat or gaining muscle, and eat accordingly. One potential issue is that body fat is just a guess, it's difficult to figure your actual body fat. You can look online or submit your photo to Physique Phriday on Fitness, but it's mostly an estimate. Look in the mirror and be realistic, it's probably a little higher than you think. If you're above 20% you should lose fat as your priority, if you're about that or slightly under, than you've "pre-bulked" and don't need to eat more.


GingerBraum

How much weight have you gained in those 3-4 weeks?


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GingerBraum

That's very possible. You can't control where the fat goes, so keep monitoring your weight changes and dial back the calories if you're gaining too fast.


Psycl1c

Looking for some book recommendations. Just finished Greg Nukols art and science of lifting and Jeff Nippards body recomp book.


Myintc

RP Scientific Principles of Strength Training


boxro

How much calorie should one aim to burnout in a single workout session?


timbenj77

Too individualized to answer. All depends on your and what your *other* goals are. Are you young 20 something dude with a football player frame just trying to shed a few extra pounds, or are you a middle-aged morbidly obese gal with negligible muscle mass? Harsh question, but there's a wide range in calorie-burning potential. Are you even trying to lose weight? Do you have a BMR estimate and what is your approx daily calorie intake in comparison? How much time do you have for workout sessions, and how many per week? That's just a start.


qayagsh

None. If that's the goal of the session you will always be disappointed.


Myintc

It’s close to impossible to get an accurate answer. The easiest way is to track calories and the scale.


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mylegsaremassive69

Get one of them back scrubbing brushes


the_creator_7

Hi. I'm overweight and a somewhat beginner to strength training. I'm following a 6 days a week PPL routine with basic home equipment ( mainly dumbells and barbells ). I'm making sure to be consistent but it's not like I'm doing workouts that are extremely high intensity. Will I still see decent gains or do I really need to be killing it in my workouts and going to failure every session to gain muscle?


Ilurked410yrs

Nothing wrong with starting slow and working on form. Keep a diary : track your self and learn what progressive overload is: You don’t have to just increase weight to add challenge. Just go harder than last time even if it’s one rep , smaller rest times , one more pound on the bar it’s still gains .


mylegsaremassive69

Studies show muscle and strength gain in the whole range of 0 to 7 and even more reps in reserve. Don't worry. Track how many reps and sets you do every time. You should see that the total volume increases over time.


Haariger_Toepfer

You should push yourself but not go to failure. How do you know if you‘re pushing hard enough? If you improve over time.


RitikEDDITsharma

I am 5 ft. 7 inches tall 19 year old guy and i have skinny fat and man boobs, i really want to remove them and get a nice manly chest, i need help!


timbenj77

1. Don't drink your calories. Replace sugary drinks with water (or coffee w/o sugar). 2. Avoid other refined carbs (cereal, pasta, white bread, muffins, donuts). 3. Bench-press (barbell or dumbbell) - or even pushups. If you can do more than 15 reps without much difficulty, increase weight. If you're doing push-ups...get your feet up on something or alternate your weight onto mostly one arm at a time. 4. Body-weight dips will work the lower pecs to add definition there. But to re-emphasize: the muscle isn't going to show if there's too much fat deposit covering it. And you can't out-train a bad diet. Make sure that's in check first. Shoot for a 10-15% calorie deficit so you can realistically burn fat and still build *some* muscle.


LameGains

What do you weigh and are you doing any strength training? You probably just have to get stronger on any program from the wiki, but it's impossible to give more advice than that given the information you provide.


RitikEDDITsharma

I am approximately 75 kilos and no, i am currently doing no excercise of any form.


LameGains

https://thefitness.wiki/getting-started-with-fitness/ After a year of strength training you will not have this problem.


Haariger_Toepfer

Do you currently play sports, lift, work out? Do you watch your diet? Read the wiki for info on training, bulking/cutting, and nutrition.


RitikEDDITsharma

No not right now but i used to 4 months ago, i saw a decrease in my fat overall but not in my chest area, i don't know how to get them removed and i dont even have gynaecomastia.


LameGains

Probably just a lack of chest muscle more than anything else. More muscles will make the fat less noticable.


marmorset

I don't get fat in my chest, I get love handles immediately. Everyone stores fat a little differently and has some areas that are more prone to gaining fat. While lifting weights will develop your muscles and that has an affect on the shape of your chest, the only way to lose your man boobs is to lose fat. Eat less. Don't starve yourself, but figure out how much you're eating now every day (an average is okay) and cut about five hundred calories a day. You'll probably feel better about yourself if you cut and lose your boobs, rather than eating at the same rate as now and gaining muscle while leaving that fat unchanged.


L0gi

if you really want to remove fat in a specific area go speak to a plastic surgeon.


Haariger_Toepfer

You can‘t spot-target fat reduction. But lifting can help to build muscle in certain areas. Doing cardio and eating st a deficit will decrease overall fat.


Dominik3444

I've started working out recently and boxing with my coach(Very begginer) and I've realized i'm starting to consume way more than before, my calorie intake used to be around 1800 kcal a day, now it's around 2500 kcal, i am a 6'0 16 y/o male 68.5 kg.... Is this supposed to happen? Will I gain unwanted fat? Because my goal bodyweight is around 67-70kg and to be lean fit.


Haariger_Toepfer

1800kcal a day as a 6‘ 16yo wasn‘t nearly enough. 2500 w/ boxing sounds reasonable to maintain. Just track your weight if you‘re worried.


marmorset

If you're eating more calories than you body needs you will gain fat. If you're eating about the same as your body needs you will stay the same weight. Figure out your TDEE (it's just an estimate) and compare that to how many calories you're eating now. Also, weigh yourself and see if there's a trend of you gaining weight. It could be your boxing training is burning some of those extra calories, but you won't know for sure until you track your weight for a while. You'll also see it in the mirror pretty quickly.


[deleted]

What is a realistic body fat level to reach and more or less permanently keep without having to worry too much about looking at a slice of cake every once in a while?


LameGains

This question has no answer. No one can know what you consider worrying "too much" or what you mean with "once in a while". Different BF% look different on different people and there is no way to measure it accurately anyway. So someone might tell you "I feel fine with this BF%" and what are you going to do then anyway? Target it? Ok, say you do: now you have two bad measurements: your meassurement and theirs. So you target an inaccurate meassurememt and the way you meassure if you get there is by using an inaccurate measurement. And even if both inaccuracies miraculously cancel and you hit the correct BF%, you're still not going to look like that person; you will not have the same level of muscle mass or the same inserts, or bone structure or anything. It's not even relevant, the BF% number is not what you're after anyway. What you're asking is really: "how good can I look with reasonable effort that doesn't negatively impact my well-being". the answer is quite good, and it will take you years to get there. Just work to look your best over time with smaller goals as you learn more. Why don't you just start your journey? A BF% goal is less useful than you assume. The wiki has answers as to what you need to do.


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timbenj77

1. Good exercises to isolate deltoids include lateral raises, front raises, overhead press, reverse fly (form is important, do them on the ground, not on a bench), and finish off with face pulls. Look them up on exrx.net if not familiar. 3 days a week. 2. Shoot for 8 reps per set, 2 sets per session. But when I say "shoot for 8 reps", I mean do 6-10 with your last rep in each set should be hard to finish. Ideally 8, but if you could barely get the 6th rep, great. If rep #8 was easy, keep going (and add more weight/resistance on the next set). 3. Eat within 2 hours of your workout - before, after, or both - and include plenty of protein (like 30% of your body in pounds, converted to grams. So if you weigh 140 pounds, you should get about 42 grams of protein before or after your workout.) Eat another 60% of your body in pounds converted to grams of protein per day, on average, but the timing isn't as important. I.e. one other meal with 84 grams of protein, or one 60g protein meal and one 24g protein meal...doesn't matter. Total caloric intake should be about a 10-15% surplus (caloric intake minus your BMR and any estimated calorie burn from physical activity). 4. Get proper restful sleep. Go to bed early avoid artificial light. You can't build muscle without stressing it, but recovery is the other half, and most recovery happens during sleep.


marmorset

You're skinny. Eat more and lift more and in six months you can worry about specific weak points.


lemmebulkup

Thank you. So just bulk the f up right now I guess? TBF I always skip breakfast (cause I'm not hungry) have a light lunch, then eat big at dinner - just cause it generally feels right but I guess maybe I should force myself for a breakfast, brunch, lunch, after lunch, dinner meals?


timbenj77

Honestly, I would avoid that drastic of a change or you're just going to end up skinny-fat. The body doesn't repair that fast, so that much extra caloric intake will do more harm than good. Adding breakfast is fine, or a meal somewhere else, is fine, but any more is a bad idea.


marmorset

While in a general sense if you eat more calories than you need you'll gain weight, there's some evidence that having about five meals a deal is better than three. Whether that makes a big difference or not, having at three meals is better than gorging yourself once a day. Because your body fat is low, it might to wise to lean bulk. Don't go five hundred calories or more per day above what you need to maintain, aim for around one hundred additional calories. It'll take somewhat longer to gain muscle, but the advantage is that you won't need to cut afterward and lose a bunch of fat and some muscle. You'll be gaining muscle most of the time and accumulating very little excess fat. If you're thinking in terms of months, eating everything will certainly make you bigger, but if you're committed to working out long term and not just trying to look good for next summer, you're better off gaining muscle without having to diet later on to show it.


lemmebulkup

Thank you, really appreciate this help!! Using it going forward starting today.


hiyeom

Im new to lifting and following the beginners routine on wiki. I’ve developed calluses on my palms and they hurt like a bitch esp towards the 3rd main lift, and sometimes I do a bit of accessory work like dumbbell lunges or dumbbell rows and I just can’t seem to grip onto the 10/15kg dumbbell. Is there anything I can do to help prevent calluses? I don’t really want to wear gloves but what else could I do…?


GingerBraum

[Are you gripping the bar correctly?](https://stronglifts.com/wp-content/uploads/deadlift-grip.jpg)


cecilpl

Grip the bar in your fingers, not your palm.


Myintc

You get used to them.


failuretodraw

So I'm someone that just did Strong Lifts on and off for years. I'm normal BMI but I haven't worked out since Covid really. I have some lower back muscle issues that have been diagnosed a few years ago. Overtime it's getting worse. Nothing really sharp stabbing... just a constant dull pain. What are some things that I could do to help this in the gym? Like i said, I basically just do Strong Lifts and plan to restart that for the first time in years and I imagine just building up my core will help, but... should I do something more targeted? Maybe some stretching or yoga? Idk... thoughts?


cowboy_coco

I have moderate scoliosis, which means I naturally have muscle imbalances in my back and my glutes because my posture is skewed. One day I threw out my lower back while stretching after a run, and since then I’ve had a lot more issues come up with my lower back. It got to a point where sitting for long periods of time would leave my lower back in pain (also a dull, kind of achey pain) and very stiff. I did physical therapy and learned some exercises to do that would help strengthen my lower back /glutes and even out these imbalances. I only had like 10 sessions of PT in my lifetime or something stupid like that with my insurance (yay America), so I saw the physical therapist 4-5 times and she sent me home with exercises to do and with the general instructions of adding weight training to my routine, which included building a stronger core. This is why I initially started lifting and it’s worked wonders for my daily life. I highly recommend seeing a doctor / physio and a PT and addressing your own specific issues. I’m at a point now where I rarely have any back pain at all. I am pretty cautious when it comes to adding weight to exercises like good mornings and deadlifts. Those two exercises can leave me immobile the next day if I lift too heavy, even if when I do the exercises seemingly fine and with no pain while I do them, I will feel it the next day. I still do those exercises but started at really low weights (like 25 lbs with the EZ bar) and have progressed the weight much, much slower and more conservatively than other exercises to ensure I don’t overdo it. Just because I can easily deadlift 135 lbs doesn’t mean I should. I also start to experience pain if I start consistently running again, and I’ve heard that trail running can be beneficial since it’s slightly lower impact than running on pavement. But I live somewhere that doesn’t have trails and personally don’t enjoy running too much anymore, so I don’t care too much about improving my back solely so I can run long distances again. TLDR; this worked for me but YMMV. See a doctor and a physical therapist and work out a plan that works for you and your goals. Listen to your body, and be patient with increasing weights on exercises that involve your lower back. And like any other injury, ibuprofen, rest, and ice go a long way to alleviate symptoms when they happen


undefinedkir

it helps talking to physio to solve this on a side note: stronglifts is a shitty training program, consider changing


failuretodraw

I'm open to suggestions


undefinedkir

if you still want a linear progression the gzclp from the wiki is awesome


Myintc

Do a program from the wiki


ddo916

Beginner, currently doing the reddit beginner routine suggested in the wiki. Can anyone recommend some useful accessory exercises to complete on each workout day? I've been trying arm curls, lat pulldowns, and assisted tricep dips (50-100 reps, in line with Starting Strength) but not sure if this is the best use of the time. Thanks!


anova167

Starting Strength rather famously tells you not to do accessories. Just do whatever exercises that you think are fun and keep you coming back to the gym


ddo916

Understood, thanks. Are there any particular ones I should emphasize or avoid depending on the lift I'm doing that day?


anova167

I don’t think so. I like 5/3/1 accessories where you do a push, a pull and single leg/core. My favorite in each of those categories is tricep pushdown, dumbbell row, and ab wheel. But seriously, accessories don’t matter that much…do what you think might be fun. Your progress is driven by your main lifts.


Mobc1990

Recommended macronutrient % to build muscle?


Lesrek

Read the wiki, especially the section on nutrition.


[deleted]

Would it be a fine thing to do to eat a whole rotisserie chicken every day for OMAD?


ghostmcspiritwolf

It would be fine but unnecessary and weird to base your diet on a combination of memes.


Glassfern

Can low impact build strength and muscle?


ghostmcspiritwolf

Low impact what?


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tonetone__

I ran jugg 2.0 for a year. My supplemental work was a little different than BBB, but close. It will probably work pretty well.


NigwardMaximus

Are ab wheel rollouts, cable crunches, and planks adequate to thicken abs (progressively overloading and caloric surplusing of course)


mac11_59

Yes, but you should throw in some for your obliques aswell


GingerBraum

Ab wheel and planks hit the obliques.


ghostmcspiritwolf

Should be, yeah


SeniorYogurt

D


[deleted]

I like ppl because it’s so flexible with schedules. Most weeks I do 5 and have 2 days that make themselves rest for other reasons. It makes no difference


riboflavin11

I'd say 3 on 1 off 3 on 1 off. That little break every 3 days might reduce fatigue and help you come in fresh on the 4th training day


ghostmcspiritwolf

Whichever one fits your life/schedule better. There should be functionally almost no difference in results.


Besbosberone

Are bodyweight core/ab exercises enough for an overweight beginner to build a strong core and visible abs once I get to a low enough body fat percentage? If so, what’s a good bodyweight ab routine to follow?


-xBadlion

Really depends on what you consider a "strong" core. But if you are overweight and do ab focused exercises, that can help abs "pop out" at a slightly higher body fat percentage. But to really show them, you of course need to lose the weight and be lean enough. A lot of movements already strengthen your core however, so for a lot of people, doing specific ab workouts isn't necessary depending on the program you follow


Besbosberone

Thank you. I follow the Metallicadpa’s PPL minus squats due to lower back issues. My physio also gave me some basic core strengthening exercises that I do once a day before lifting (4 exercises in total). Do you think this would be enough?


stankyCaboose

Yo, i’m 17 years old and I weigh 144 pounds at around 5’8” and I really want to gain some weight, but I don’t really know how. I have been lifting for 6 months now but I still don’t know much at all about dieting or how to finance it. I also want to keep my abs as I bulk if that’s possible. Just looking for tips:)


Wiems1

Watch game changer on Netflix it will change your whole perspective about meat and fitness. I recommend it. Also they have a whole website with meal plans. Link below. https://gamechangersmovie.com/food/meal-plan/


ghostmcspiritwolf

Game changers is chock full of trash science and its assertions have been thoroughly debunked many times by many people in the nutrition science world. There are lots of good reasons to stop eating meat, primarily ethical and environmental, but there is no strong evidence that meatless diets improve athletic performance or body composition.


B_Health_Performance

Bulking is pretty simple, eat more calories than you burn. If you are not gaining weight you are not eating enough. there are a few more tips that can be helpful. 1. shot for gaining 0.5 lbs a week, that will help you gain muscle but not put on a ton of fat. 2. the scale is king, if it is not moving at the right speed adjust what you are eating 3. train hard, you want to use your bulk 4. get plenty of Protein, I would shot for 130-140 grams per day. 5. if you are struggling to eat enough, focus on calorie dense foods and eating multiple time throughout the day 6. cheap foods, rice beens, milk, Lentils


stankyCaboose

thank you this really helped😁


Memento_Viveri

>I really want to gain some weight, but I don’t really know how. Eat more. >want to keep my abs as I bulk if that’s possible It's possible, but gaining weight will lead to gaining fat.


stankyCaboose

do you have any tips on what foods to eat, cus i kinda have a low budget


Ilurked410yrs

Eggs and legumes are cheap and have a fair amount of protein. Mexican style beans & shredded chicken in a wrap is a meal idea for ya


thedancingwireless

Oatmeal, peanut butter, bananas, potatoes, canned beans, frozen berries, rice.


deadrabbits76

A three egg omelet for breakfast everyday. PB&J with a big glass of milk several times a day.


foodfo

Any resources for full body workouts? Couldn’t find any in the wiki. Can only get in the gym max 2 days a week. Working to augment my cycling and backpacking lifestyle


[deleted]

Full body works fine on 2 days and you will gain strength doing it. I did PPL only 1 day a week when I was a distance runner and it was great.


acertainsaint

The recommended routine is A/B and both are full body. I have yet to see a 2x/wk routine ever. Most recommend 3+, but you can certainly make significant progress just doing A/B every week. Add in any accessories you have time/energy for. You can also look at a Bodyweight routine you can do at home as a third day.


seeyuspacecowboy

What do you guys think of weighted hula hoops?


Lesrek

Seems like a gimmick that will only get you better at using a weighted hula hoop. That being said, I have to ask, why the question? There has been at least 3 others who have asked about this recently and I am genuinely curious why or where it is coming from.


seeyuspacecowboy

Haha a lot of people on tiktok have them 😂 it’s definitely a fad workout (unfortunately like the shakeweight) but I’ve always had fun hula hooping when I was younger and I just need something fun to get me back into working out


CorgiBuilt

You'd do better to find a hooping class that teaches moves and routines. It's a decent light cardio and mobility workout.


thedancingwireless

It won't get you back into working out, it'll be used for a week then sit in the back of your closet collecting dust.


fh3131

What do you mean? Aren't people still using their fidget spinners every day? :D


cecilpl

.... Yes?


Izodius

I would never take any advice from TikTok on any subject.


notviciousss

I am 15 yrs old, no diet, high metabolism, and no gym nearby. Is there a workout can I pursue to help me gain muscles and look toned? Should I follow a specific diet despite high metabolism?


Memento_Viveri

The amount of energy a person needs to consume depends most strongly on the size of the person and their activity level. For two people the same size with the same activity level, the amount they need to eat to stay the same weight is very similar from person to person. All that is to say, you don't have a "high metabolism". Look into getting some equipment like adjustable dumbbells, a pull-up bar, a sand bag, etc. Or do a bodyweight routine. Yes you should pay attention to your diet. If you want to build muscle you need to eat enough to get bigger, and you need to eat enough protein. Also you should eat a nutritious diet. Also you should read this. https://thefitness.wiki/muscle-building-101/


AerusFlameweaver

There is no such thing as a “high metabolism”. If you seriously have no gym options, I’d look into the r/bodyweightfitness recommended routine.


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ghostmcspiritwolf

As long as you got the fingers vs. palms thing down, you're probably not doing anything wrong. It takes some time for callouses to build up on the contact points on your fingers, and gripping the bar can be uncomfortable until then. stick with it and be patient, it should get a little better every week. if you're using a knurled bar and have the option of using a smooth one, that's worth a shot.


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yakushi12345

You're definitely going to benefit more doing this "suboptimal" approach then doing nothing, so if uts what you're comfortable with keep at it. The wiki on this subreddit has lots of good beginner programs that split up weekly volume in various ways.


AerusFlameweaver

Is it okay? Sure, there are no rules! Will it be effective? Another question entirely. I’d recommend choosing one of these - https://thefitness.wiki/routines/


totallyrandom09

Started lifting weights, and now I just feel bloated and tired all the time. What am I doing wrong? I’m new to all of this, so I apologize if this is a simple fix.. I’m 6’5” and 230 lbs (I’m a big man). I started getting serious about going to the gym around 4 months ago. It started out great. I was lifting weights, eating my macros, and feeling great…but it took a turn not too long ago. I feel overweight, and tired all the time. I do a 4 day upper/lower split. I increase weight when needed. I’m eating a very well balanced diet full of beef, fish, fruit, rice, etc. I also cut out most processed foods out of my diet. I get between 3500-4K calories a day. I sleep 6.5-8 hours a night. Clothes just aren’t fitting anymore. My ass is so big, I don’t even fit the xl shorts from target. My stomach sags, my chest sags, and I just feel gross. Some days I feel strong and confident, other days I feel like I’m too tired to do anything. I feel like I’m out of breath 24/7…the exact OPPOSITE from how I was feeling the first few months of going to the gym. I don’t know what I’ve been doing wrong. I’ve been following my workout plan exactly. Same with my diet plan. What should I do? Should I incorporate more cardio into my routine. I genuinely thought I was doing well…


zammouri2001

You probably are doing well, I think the issue is that you're bulking beyond a point you're comfortable with, it's very hard to add muscle without adding some more fat too. Try to cut now, reduce calories below your maintenance by some manageable margin and keep training like you always do. Try around 2500-2000 calories? If you did what you said then I'm sure you'll find that you packed some muscle after you cut down on fat, and cutting is easier than bulking so rejoice haha!


stevengomezruns

Were you eating 3500-4000 calories a day before you began training? That sounds like a lot of food for someone who's just strength training and has just started out.


ShotgunsForLegs

Eat less?


acertainsaint

How has your weight responded to everything? How much water are you drinking every day? What about your salt intake? And has anything else changed recently? When was the last time you had an *easy* week at the gym (a deload)? >Should I incorporate more cardio into my routine The answer to that specifically is always usually yes if you're not doing any. Conditioning always pays dividends. A heathy heart is important, too.


Glenesto

I’ve been working out for almost 4 months, and trying different things and lately Ive come across the 5x5 workout. Now I don’t like the idea of only doing compound lifts, but I got some inspiration off of it, for example on my leg days, I start off with squats and I do 5 sets of 5 reps while gradually putting up the weight and the last set being the heaviest and hardest weight for me. Is this a good method to build strength for my squat? If I were to target hyperthrophy, would I need to put the weight a little lower in order to target more reps per set? If so, how many reps do you guys recommend?


acertainsaint

I would 100% suggest trying to run a program like the [PushPullLegs split on the Wiki](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/). Get a little experience on that before trying to DIY and franken-program.


Glenesto

Hey thanks for the reply and input! I should have clarified that that is currently my split at the moment lol, but this question is specifically for the rep range on my compound lifts from the PPL because on all three of these days, I start with compound lifts which are either bench press (Push Day), Bent Over Barbell Row (Pull), or Barbell Squats (Legs)


acertainsaint

If you are doing the PPL I linked, you would be doing both 3-5x5 & 3x8-12. Check it out. You might also enjoy [this article on rep ranges](https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/). >When looking at the whole body of scientific literature, there’s simply not a very big difference in muscle growth when comparing different rep ranges. >From a practical standpoint, you should probably do most of your training in the rep range that allows you to get in the most hard sets per training session and per week for each exercise you use and each muscle you train.  This generally coincides with a moderate intensity and rep range for most exercises and most people. >Since different rep ranges go about triggering a growth response in slightly different ways, you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone.


Glenesto

Ohh I see. I’ll read these articles to learn more about the rep ranges. And from what you’ve shown, it seems I have to keep the reps to a variety. Thanks a ton!


Fuzakenna_

How to progress on Farmer’s carry if the dumbbells available only goes up to 100lbs?


[deleted]

They sell handles for them that can be plate loaded


nobodyimportxnt

Trap bar


Fun_Ebb_6232

Walk farther


Fuzakenna_

Sorry, I wasn’t as clear. I’d like to progress in weight


acertainsaint

[I'd drop $100 and get a set of handles and plate load](https://www.titan.fitness/strongman/carry/farmers-walk/farmers-walk-handles/430015.html). Dumbbells don't translate well to the event anyway.


Fuzakenna_

Thanks! I don’t compete but I’ve found it helps all of my lifts overall. Trap bar might be the way to go but these are pretty cheap as well


Krutoy_Chuvak

Well you can progress on distance or use a trap-bar, if you have one. It also depends on your focus. Legs? Do walking lunges. Grip? By fat grips to put on the dumbbells or wrap small towels around the handles or do thumbless grip.


Fuzakenna_

Grip mostly. I’ve seen it’s helped my overall strength too. Good cardio as well but the fat grip is a really good tip! Thanks!


savvybaby1

I've been going to the gym for about 7 months, and I eat very healthy. I don't like taking medicines or anything foreign in my body so I don't even like to use pre-workout. I have heard a lot about Creatine (I think is how you spell it) and I am wondering the pros and cons of taking it. Please don't bash me for my choices, it is what works for me. I just wanna know more as I continue my fitness journey 🙃


nobodyimportxnt

Pros - slightly fuller muscles due to water volume, slight increase in power output Cons - maybe makes you bloated for a short time or minor GI discomfort if sensitive Btw, most pre-workouts are literally just caffeine and amino acids, sometimes herbs.


Krutoy_Chuvak

Anything you take into your body that didn't start there is by definition foreign. However, I get your intentions. Creatine is perfectly healthy and will definitely help you build muscle, unless you are a non-responder towards it.


Mediamuerte

Not trying to be a dick but You are critical of what goes into your body but your source of information is from strangers on the internet with no credentials? Pros of creatine: greater muscle cell volume and performance. Cons: none


FeathersPryx

>You are critical of what goes into your body but your source of information is from strangers on the internet with no credentials? I think the 2nd half of this sentence explains the first half. Why should they care about an experts opinion when their degree in Facebook tabloids is obviously worth more than the experts real degree in medicine?


Mediamuerte

"Does research" by Googling their own opinion


savvybaby1

I am happy to ask my doctor but I figured it might be quicker here. And being critical of what goes in to my body is very different from gathering information from strangers on the internet.


Memento_Viveri

Here is a good article about creatine from stronger by science. https://www.strongerbyscience.com/creatine/


kremboo

Can I do vacuum exercises right after/before my abs workout? if so, is it better to do after or before?? Thanks!!!!!


Krutoy_Chuvak

Probably doesn't matter too much. Although, it depends on your focus. If you really want your vacuum to improve faster, do it first


DayDayLarge

Sure. Doubt it matters.


kremboo

my vacuum exercise takes about 5-6 minutes and my abs take 10-15 minutes, does it seem fine?


DayDayLarge

I don't know why the total time would matter? I'mma he honest with you, the answer to the majority of questions like this is "try it and see".


Then_Statistician189

Is it common for taller people to have arms that appear thin or small but when measured they turn out to be the same measurement as those who work out often and have the appearance of huge arms?


Memento_Viveri

Let's take the example of a 6'4" person and a 5'6" person. Let's say the short person has 15" biceps. If every dimension of the tall person is proportionally larger, they would have to have 20" biceps, which are huge. So yes, if the tall person also had 15" biceps, their arms would look way skinnier.


afnyami

To an extent. 16" biceps on a tall person looks smaller than 16" arms on a short person


Hoggish_Drabish

anyone here that swims alongside lifting how do you recommend incorporating it? ive been lifting 6x per week but have started swimming and so far have been doing it in my off days and whenever I feel like doing it after my gym sessions in the week (either immediately after- very tiring- or later on in the day). Is it better to switch up my lifting to a 4 or 5 day and swim on the off days? I have loads of free time at the minute just find i don't get as much out of the swimming sessions after lifting


acertainsaint

What are your goals with swimming & lifting?


Hoggish_Drabish

lifting: get bigger. I'm 6'4 currently around 76/77kg. Started at 58kg a few years ago and maxed out at 80kg before covid. Probably want to bulk up to around 85kg then maintain. Would like to be stronger but for now just wanna be bigger. Swimming: just started so basically to get better at it. Would like to be able to swim decent lengths without breaks. For now I've been adding 50m per session though covid stuff has put a sock in that for a while. I'm not super serious about either. Lifting is mostly for mental health at this point (and looking better) and swimming i find very fun. Figure swimming will also help with back strength and I've been told it may help my dodgy back


acertainsaint

I would probably take lifting to 3 days/wk and probably look at something submax, like 5/3/1 for Beginners. On the off days, [you can try something like 0 to 1650](http://ruthkazez.com/swimming/ZeroTo1mile.html) or the easier [0 to 700](http://ruthkazez.com/swimming/Zeroto1milePreamble/pre-zero.html) depending on your skill level.


philpony

Hi, I am a bit confused. I bought the 5/3/1 book (so that I would have all of the information) and it seems like the 3 day a week full-body routine listed in the book is a bit different from the one recommended in the wiki. The one in the book prioritizes squats every day and only mixes in 'accessories' that mimic the major lifts (when the major lifts aren't on the schedule). The one in the wiki has much more accessory work and not squats every day. I tried to make a routine that is sort of a middle ground between the two, but I wanted to check to make sure there isn't any obvious holes/mistakes in what my plan is. Here is what I am doing, with any changes from the book mentioned (I am in the first phase, as described in the book): **Monday**: Squat 5/3/1 Dumbbell bench press 3x10 Dumbbell rows 3x10 Hip thrusts 3x10 \[added by more for more of a glute focus\] **Wednesday:** Squats (deload as described in book) Bench press 5/3/1 Assisted pull-ups (I can't do a full pullup yet) 3x10 Calf raise \[added by me because strong calves help me in the sport that I do\] 3x10 **Friday:** Squats (deload as described in book) Shoulder press 5/3/1 \[chose this instead of military press because I know how to do this and feel more comfortable with it\] Deadlift 5/3/1 Assisted chin-ups \[added by me to balance the pull-ups\] ​ My question, mainly, is if I am doing enough? It feels like I'm not doing very much in the gym (though I'm sure it will feel harder as I progress) and even though he says that it will feel like that it makes me worried. Thank you in advance for your help!


thedancingwireless

Since you're just starting out, just pick a template and run it as written. Then you don't have to worry about not doing enough. Also, make sure you're doing not just the 5/3/1 sets but the supplemental work. This is usually 5x5 or 5x10.


philpony

Yeah, sorry I guess my confusion is if I should stick to the book or the recommended version in the wiki? And by 5/3/1 I mean the 4 week progression that he describes (3x5 at a certain percentage first week, 3x3 second week, etc). Is that what you mean?


Myintc

Read the article in the wiki that links to Wendler’s site. It’s the same. It doesn’t matter which one you do. Just pick one and run it. Wendler also recommends you run 2x 3 week cycles back to back before a deload FYI. Think 2nd edition is where this amendment comes in.


philpony

They aren’t the same. The book (at least the second edition, which is what I have) has squats every day, the article does not have squats every day. The wiki has supplemental lifts after the three 5/3/1 lifts, the book does not. Thanks, I think I missed the 2x 3 week cycles in the book, but it sounds familiar now that you mention it! I’ll make sure to do that.


thedancingwireless

There is supplemental work after that. Which book did you get?


philpony

I just double checked. There is no supplemental work described in the book.


philpony

The one on Jim Wendler’s website. It’s called “5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition”


deadrabbits76

5/3/1 Forever has the newest versions of the methodology. It actually has several tweaks that I think greatly improve programming. Probably worth investing in. It also has ,like, dozens of templates to run, including multiple versions of three a week full body workouts.