I haven't posted in a while, partly due to work, partly due to other things. Just letting you know I'm not letting you down.
Pic is the absolutely necessary understanding of calories (energy measure) with which to control your fat (stored energy). And here's a link to /fit/'s sticky, which is a lot of good info to begin with.
I've been sort of watching what I eat, some times. I know that I've almostly completely cut soft drink out of my diet. I use to drink like around 2 cans of normal coke a day while i sit on the computer or a can and a full bottle whilst at work.
Now I rarely have soft drink and drink around 2 - 3L of water each day.
Baby steps, but I'm getting there. Just got to find a way to get myself to a gym.
>>25986918 You know there is a board called fit? Also did you know that such board is about being fit? I just think that you should make these stupid threads in a board specifically for that. And you are obviously looking to feel superior here because we are all lazy people. But of course you think your stupid plan and mind are better for getting fit because you have experience but in reality you are just some loser that wants attention for the only thing you barely know something about.
>>25986652 I want to get fit but am too scared to go to a gym and the next gym is too far away from my place anyway. I tried to do some excercises that rely on you using your own body-weigth to get fitter e.g simple push-ups and things like that but i found that to be very boring and stopped quickly. That's why i am considering to buy myself some equipment/training machine that will make it more enjoyable for me and give me enough motivation to continue practicing. Now the question is which machine to get? I thought of a rowing machine, is that a good idea? Usually i'd just get myself some weigths and start lifting but I have no spotter that can intervene in case something goes wrong.
>>25987276 >I tried to do some excercises that rely on you using your own body-weigth to get fitter e.g simple push-ups and things like that but i found that to be very boring and stopped quickly.
Better get some dumbbells at home.
>That's why i am considering to buy myself some equipment/training machine that will make it more enjoyable for me and give me enough motivation to continue practicing.
Don't buy a machine, it's as expensive as it is useless. Invest in free weights.
>Now the question is which machine to get? I thought of a rowing machine, is that a good idea?
That would be mostly for cardio, and if it's cardio you want, just run for free instead.
I recommend dumbbells to begin with. Later on, if you like it, invest in a barbell and a cage/rack so you can lift alone safely. But that'll be quite some money, so only invest in that once you're sure; until then, get some DB and some weights.
As to the Negative Nancies, the reason why I'm here has a lot to do with the fact that I won't see you over /fit/, so I come here, where you are.
Not everyone gets as lucky as Henry Rollins and get to have someone knowledgeable and caring tell them what to do to get fit and strong at an early age. I wish this had happened to me. I would have given it a go had I known some credible person who was doing more than meme shit.
You can find my attempt ridiculous, silly, you can even think I'm being vainglorious and narcissistic, but none of that matters if any good comes of it, and that's what I'm after.
How do I strengthen my lower back? It's as weak as it gets. I can't do planks or any other core exercise because before I even feel my core is being worked my lower back becomes sore and I feel like my back is breaking under its own weight.
>>25986652 what would be a good way to increase my red blood cell count
should I walk 100 meters, jog 100 meters, then have a rest day, then do exactly 73 star umps and jog half a mile, then have a rest day, then jerk off to anna song and run a quart mile before doing 3 sit ups or some shit
>>25986652 Nick I see you have an original idea/thread and you're willing to actually put some time into it, but you forgot that the people who browse this board are self destructive losers who only reply to threads about memes and killing themselves.
How low should I go on squats? My boss said to squat at a 90 degree angle and not go all the way down, but I've always heard to go extra low, also I wear heels a lot is it natural that the heel of my feet always feels like it should be raised when I squat or did I mess something up by wearing shoes all the time?
>>25988929 >How low should I go on squats? My boss said to squat at a 90 degree angle and not go all the way down
I heard both things too. Personally, if I go lower, my knees hurt less. SL guy says to always break parallel, which means your ass goes lower than your knees. Doing this, my knees hurt less and they're damn sensitive for now, so there must be something to it.
Both can be done I suppose.
As to heels, can you squat without them? I've seen Arnold squat with some ruler thing serving as heels, so who knows.
>>25989053 I don't think I could consistently squat without them it's just especially when I get tired when I squat my heels go up, it just feels natural. And I think my butt goes lower than my knees but I notice when say my boyfriend squats the bar touches the safety (?) part of the rack whereas when I squat it does not.
We're the same height so I always feel like my form is off
I've been going back to the gym the past few weeks and I feel better but I actually want to start building mass on my skinny frame so I'm starting the Starting Strength workout routine on Monday. I haven't done a squat or power clean since high school
Is it imperative I stay away from the Smith rack? I hate free weights mostly because I hate dealing with the heavy bars and shit but I guess it's the only way to gain mass
>>25989153 >You're not gonna get big doing Staring Strength, just strong
Look, strength is obtained by having more muscle. At first, you can get stronger without getting bigger but only because your nervous central system gets coordinated, meaning it gets better at calling all your existing muscles to perform a task. Eventually, this won't be enough to keep getting stronger, and you will produce more muscle, thus get bigger.
>>25989307 Nah, you can gain mass and muscle without doing starting strength, you're assuming the average dude does six months of a strength based program similar to SS or SL when in reality the average athlete goes into the gym trying to bench as much as possible when they first get started.
A program like that will produce strength gains and allow you to life more on a split, but it's not a necessity to build muscle and a waste of time if you're not interested in being strong and just want to look good.
>>25989387 >Nah, you can gain mass and muscle without doing starting strength,
Of course. Any program will work better than no program.
>you're assuming the average dude does six months of a strength based program similar to SS or SL when in reality the average athlete goes into the gym trying to bench as much as possible when they first get started.
Anyone who knows what they're doing would do SS rather than bench-pressing only. I'm not saying it doesn't happen, but I didn't have that in mind. I don't see a connection to what I was saying.
> but it's not a necessity to build muscle and a waste of time if you're not interested in being strong and just want to look good.
It's the most efficient way. Looking good is very subjective, but if you mean looking fit and strong, you will have to acquire strength.
I'm a hungry skeleton @ 5"10, 55kg and a relatively low bodyfat but I'm content with my current build though I've taken to lifting after starting with dumbbells, adopting the stronglifts 5x5, could I keep with my newly found diet of all my macros and generally healthy eating and still progress towards ottermode and increase strength or do I have to gain mass besides muscle?
>>25989720 >Moving a fuck ton of weight isn't going to make you look any better, it's going to make you better at moving a fuck ton of weight.
I explained already, but I guess once wasn't enough: more strength = more muscle = more mass.
You can only go so far with improving your CNS with the muscles you currently have; if you want to lift more, you'll have to have more muscles. I certainly nobody, not even you, denies this simple fact.
>Moving a fuck ton of weight isn't going to make you look any better, it's going to make you better at moving a fuck ton of weight.
You will not be able to move more without growing more muscles eventually. Absolute fact.
As to "looking better", what do you mean exactly? What's "looking good" to you? To mean, it means looking strong and healthy, and that's what most people see as "good" to any preferred degree.
If you begin a strength program, you can get stronger without getting bigger, or much bigger, as I said before, but in the long run, you will have to if you intend to get even stronger.
Your pic is someone who doesn't need GOMAD, quite the opposite. Your man needs to lose the fucking weight and certainly not have ANY surplus whatsoever. That's what many people don't get. SS never says to bulk when you're overweight already, GOMAD is for skinny kids who need to gain weight to get healthier.
>>25989907 >Any decent bodyweight routines for beginners? I have access to a gym, but BW exercises look like fun.
They're a waste of energy and time for the most part. Do they work? Sure, if you're very weak, and up to a point. Just because it sounds more "natural" doesn't make it so. It's no less "natural" to lift weight that isn't your own.
The guide discusses BW. Personally, I'd only do them short of everything else, but if you have access to a gym, use what it has.
BW exercises that you can do, though:
If you can do 20 classic pushups, then give up on bodyweight, you're strong enough to get it on with the BB.
>>25989529 >I'm a hungry skeleton @ 5"10, 55kg and a relatively low bodyfat but I'm content with my current build though I've taken to lifting after starting with dumbbells, adopting the stronglifts 5x5, could I keep with my newly found diet of all my macros and generally healthy eating and still progress towards ottermode and increase strength or do I have to gain mass besides muscle?
No. You don't have to get fat, at all. The surplus people recommend is only there to prove your body has more than it needs, that's literally the only reason to get a bit fatter. You don't have to be fatter. Eat enough protein and you'll be fine.
You might want to consider SS rather than SL, though.
>>25986652 k, OP, how can I go from regular and close pushups to single arm pushups? Give me a regime and a good movement between the two.
I've been trying sort of offset ones (with one arm further out and more weight on a single arm) but kinda plateaued. The different between two and one arm pushups are so great it's hard to find a middle movement.
Also for pullups...
>no gym equipment >blah blah lift weights, yeah I asked on /fit/ and got told to do something other than what I want to do. I *like* bodyweight exercises, OK? And I don't much care if I get ripped or not, but the idea of being able to do a one arm pushup is cool.
>>25990072 >You can do the same reps/sets but add weight to yourself (use a backpack, load a belt, anything). that's an idea, though I'd rather avoid requiring other objects if possible.
>How many classic pushups can you do in a row? Really slow with 2 second rest at the bottom, maybe 20. Maybe 30 or so faster ones.
For pullups, I can do 10 but seriously plateaued and find it really hard to get past that point. But maybe I don't need to if I care about strength and should just find harder movements? or you say in your guide to aim for 20 if its bodyweight?
hey OP i want you to know i lost 1.9kg the first week just by restricting to less than 1,200calories a day. i ate between 1,000cal to 1,1900 cal.
i may raise the cap to 1,250 cal to make it more tolerable. i'm trying to determine my actual BMR though and there are so many different online calculators, each giving different results >1337 >1337 >1345.54748 >1448.1 >1454 >1454 >1454 >1455 >1850 >2004.57
plus i found this: www.ncbi.nlm.nih.gov/pubmed/7594142 i am a third generation china pureblood. so if this is study is accurate, my BMR should be >1405.89
i am female 23, 154cm, last weighed 65.1kg
also i read various different websites about muscle weight loss, and some are claiming i need to eat more protein, some are claiming that if you are losing weight you should eat less protein....what do i do? should i eat more protein? how much should i eat? i want to lose weight and be a bit slimmer, i hope to cut it off around 58kg, but losing muscle weight sounds kinda scary. i dont want to be fragile and weak and be unable to carry stuff.
>>25990317 you burn fat before protein, I shouldn't worry about becoming weak. Probably the people who say that are bodybuilders for whom losing even a tiny amount of muscle is terrible. The only thing you'll feel is stronger as it takes less effort to move and you're not lifting excess fat.
>>25990317 >also i read various different websites about muscle weight loss, and some are claiming i need to eat more protein, some are claiming that if you are losing weight you should eat less protein...
Protein-rich food are calorific, yes, but that's beside the problem. You do need calories to maintain muscle and to repair them, grow more, etc. Yes. Protein is essential and is virtually the only thing besides calories that I look at on food labels.
Muscle loss normally only happens if you undereat for long, or starve for days. Losing 2 kilos per week is very, very fast and so you may lose some muscle along the way, but that is easy to get back, memory loss is real. Don't worry about that but eat a little more. Lose half a kilo per week for sheer weightloss and you will be more than all right. At some point, focus on what you see more than what you weigh, as muscle is heavier than fat.
> i want to lose weight and be a bit slimmer, i hope to cut it off around 58kg, but losing muscle weight sounds kinda scary.
Add some calories and you will be all right. Make sure to eat enough protein.
>i dont want to be fragile and weak and be unable to carry stuff.
Of course. No need to lose muscle, just slow down your fatloss by adding some calories per day and if it stabilises at around half a kilo per week, you're fine. Eventually, eat normally, at maintenance, and keep working out.
Power Clean https://youtu.be/wIB_X2N6020?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
Low Bar Squat https://youtu.be/QhVC_AnZYYM
Basically, these are the main exercises you'll need for SS, taught by the man who wrote the book (accessorily has a degree in geology and anthropology, which few /fit/izens even know because despite fighting stereotypes, everyone just assumes Rippletits is a meathead).
Straight from the source. Fun videos and if you're interested, you will learn a bunch. After watching them a few times, you will feel far more confident and you will know what to look for when performing these movements.
>>25986652 Are you the friendly fitizen from before? If yes glad to have you back man. I am that guy who was doing SL 5x5 and had a very low deadlift of 50kg and you showed me that girl who was deadlifting 80kgs. Anyway I switched to Greyskull LP, tomorrow begins my third week in it. What do you think about the routine? I am doing the version with bench/ohp and chinups/curls. Also I doing dl every session now not putting it on side anymore and I did 65kg friday, for 5 reps in the AMRAP set, felt really hard idk if I should do the same weight for more reps in the AMRAP set or increase to 70kg?
>>25991283 >I've generally only been doing about 3 sets. I should do more?
Considering that you're very strong, yes. Do 5 sets. With bodyweights I can do easily, I generally weaken at my 4th set. This is a way to increase strength slowly.
>I also find I do less on subsequent sets. So maybe 10 the first, then 8 or 7 on the next.
Exactly. That means there's room to improve and that's a good thing. Keep at it and you'll be able to do complete sets eventually.
>I am pretty light, probably one reason I can do 10 pullups. BMI wise at the bottom end of healthy weight range...
Quite possibly. I'd advise to gain some weight, as it would be healthier for you, and it would make your bodyweight exercises more efficient also.
>I guess I haven't paid much attention to my diet (except I eat fairly healthily).
Those two things rarely go together. Even if your diet is only made of healthy foods, eating less than enough is unhealthy.
>Can I focus on protein over calories or do I need more of both?
Stop right there! They're not the same thing at all: protein HAVE calories, a calorie is a measure unit, it measures the energy in food; foods that have protein naturally have calories (protein tend to be calorific). You'll always have both. if you could have protein without calories, people would stuff their face with it all the time.
You definitely need to make sure you eat enough calories. Some same a gram per kilo of bodyweight, others say half, I don't even bother, I just try to eat as much protein as I can in a day eating normal food that have it: fish, meat, beans, eggs, etc.
>can not eating enough be the sole reason for plateauing?
Absolutely. In your case, that's most likely the reason. Your body needs to consume more to make muscles.
SL is based on SS. SS was conceived by Mark Rippetoe, who's like the Pope of strength.
If you want to see it in a negative way, SL is a simplified version of SS, which was already simple as hell, and some say SL is worse. To be honest, they're so similar that it only matters when you're advanced, but SS has some explosive strength exercises, the power clean, for instance, that SL doesn't have.
Also, Rippetoe knows his shit more than the SL guy. No hard feelings towards him, though.
Rippetoe has been training all sorts of people for over 30 years and his program results from this experience.
> I hear it's better for building strength than physique, is this true?
Yes and no. The thing is: building strength is what makes a body esthetic. Muscles is where it's at. Bodybuilders go for a different thing eventually, but they generally start with building strength first, and doing all sorts of faggy isolation exercises later on.
In that sense, yes, it's more for strength than for "physique", but that's only if you're thinking bodybuilding bullshit. If you want to see the extreme of doing SS and such, you'll get pic-related, who looks lightyears better than any bodybuilder.
I'm about 3 lbs away from what I think my ideal body weight is. I'll have a BMI of 24. When I started exercising I had a %body fat of 16 and was 30 lbs heavier. Once I hit that weight, I'm going to assume my fat is still high. In terms of calories, I've been restricting by about 500 daily. Should I continue to restrict at goal weight to stimulate fat loss or up calories and keep exercising in the hopes muscle will replace fat? Thanks for these threads
>>25990687 >Write down weight and calories and you'll get a good idea Do you mean, to take a forumla from the internet and count it oldschool style pencil on paper? From your website, >You need 1,838 Calories/day to maintain your weight. 1,838 >You need 1,338 Calories/day to lose 0.5 kg per week.
>>25990741 >Make sure to eat enough protein. How much is enough? If i overeat protein will there be a problem?
>>25990741 >Losing 2 kilos per week is very, very fast I was told that they were mostly 'water weight loss' because 1 gram of fat is bound to 3 grams of water. The 1.9kg loss was literally my first week of weight loss.
>>25992038 How much cardio is too much? I am at the gym 5 times a week and jog on the treadmill for roughly 30 minutes doing 6 minute km. Is this too much. I then lift afterwards and don't feel tired or anything.
>>25992561 I lift first and then do cardio (if I feel like it which is not enough) but to each his own. Lifting 5 times a week seems like a bit much, you gotta give yourself recovery time. 30 minutes of cardio a day is pretty based though. I wish I could stand the hamster wheel for that long but I've become accustomed to biking which is a hell of a lot more fun. Unfortunately it's winter now so I can't do that.
>>25992561 >How much cardio is too much? I am at the gym 5 times a week and jog on the treadmill for roughly 30 minutes doing 6 minute km. Is this too much. I then lift afterwards and don't feel tired or anything.
If it were too much, your body would let you know somehow. If you're doing fine, then it isn't too much. The question is more: are you making progress? Do you run longer before you get tired? Do you lift heavier?
is this a good workout regiment or is it too intense? LSD-long slow distance CHI- continuous high intensity INT-interval seems like its running or swimming everyday with upper, lower, core, core upper, lower interspersed.
>>25993813 >>25993659 also, to add on to that, aesthetics definitely does not equal strength. ive seen aesthetic as fuck dudes focusing only on isolations and stuff while not touching overheds, deds, or squats. also, a lot of it has to do with genetics and insertions. >>25992581 dont know how long this dude has been working out but he either isnt doing something right or just has bad genetics/insertions
>>25993887 not a ton. Wear nice fitting t-shirts. I've cosplayed a shirtless dude before. I live in the Canadian prairies so not much of a chance to show it off. I went to an american con with the cosplay and I did notice that american girls are way more forward with you.
>>25993887 >. ive seen aesthetic as fuck dudes focusing only on isolations and stuff while not touching overheds, deds, or squats. also,
It all depends on what you mean by esthetic. It so happens that my taste matches strength and I find Strongmen better looking than bodybuilders, and in that case, strength and esthetics are a perfect match. There's no muscle without strength, but there are less efficient muscles which work in isolation exclusively, yes.
Bodybuilders have limited strength, it's not what they're after. They're not esthetic to me, though, nor are they to most people.
Nick, please help me out - I can't do keto because it's far too strict for me.
I'm skinnyfat. I have man tits, and look like I'm pregnant. Been lifting a while but I got a hernia so deadlifts/squats are out of the question. Would eating 1800 cals (Basal rate is 2300) still build muscle if I lift since I have so much fucking fat in me/around my organs?
>>25994286 >Nick, please help me out - I can't do keto because it's far too strict for me.
Good news, you don't have to.
>Would eating 1800 cals (Basal rate is 2300) still build muscle if I lift since I have so much fucking fat in me/around my organs?
Yes. You don't need fat. By definition. Fat is energy you don't need. Your body stores extra calories as fat. People recommend a surplus just to make sure your body has all it needs (actually having fat proves that, since it's extra energy), that's all. You need protein and working out for muscle growth. Being a skinnyfat, you can cut and lose fat while making gains.
Not OP, but guys, keep it up and we'll all make it. Being able to control the state and exterior appearance of your body feels really, really, good - you are in control of yourself. You can practise the restrain and discipline to mold your body to what you want. You become healthy. THAT is what feels good. It's not because of girls or because of normies. It's for yourself.
Any tips for someone who legit is /fit/ illiterate? I know nothing about lifting, not even what a good routine would be. Especially since there's half a million different "do my workout" type shit out there.
>>25986652 Whether you're a hack or not, you brought me motivation (well enough to start at least) with your dumbbell exercises. I've been lifting for more than 3 weeks now and running, went from 105kg to 99 since January 1st, and noticed a slight increase in strength. I've been watching tons of Scooby videos and made my own program. So glad you're back anyway.
Just a disclaimer to anyone in this thread: the resident tripfaggot on this thread is giving poor and opionated advice on some topics. I'm not going into detail since I'm reading this thread with a phone. Take all this with a grain of salt and go browse /fit/ for more information.
>>25998146 Lift yourself as much as you possibly can until you can do one. If that means doing half a pullup until you can do 2/3rds of a pullup then you do that. As long as you strain yourself and keep doing it eventually you will be able to do a full pullup. Hell someday you'll even be able to do TWO!
>>25998375 I don't either. I tried to go out and find a bar or something to pull-up on, but there are non on playgrounds nearby. I also got stopped by the police because I walked into some dead-end road and they searched my backpack for 'spray cans'.
>>25998605 >I also got stopped by the police because I walked into some dead-end road and they searched my backpack for 'spray cans'. Fuck your rights against unreasonable search and seizure. Should have told them you didn't consent.
>>25986718 This is not true at all and dangerous to even say. Yes, you can limit calories entering your body, but the human body is so inefficient that it'd eat muscle first before eating away your fat.
I posted here about a month ago asking about what to do if I had literally zero equipment and confidence to enter a Gym. Basically the first thing I've started doing is cut on all junk food and sugar ingest, including sugary drinks. Plus I've started to in less quantities than I used to, and stopped asking for seconds, even if the food is really good.
I've also started doing body weight exercises every other day, making sure to leave one day to resting. I haven't weighted myself because I don't expect instant results and if I end up gaining weight for some reason I might get discouraged. That said, I have already noticed a decrease in fat around my lower abdomen so that's given me enough confidence to assure this won't be something temporary and that I'll make sure eating properly and doing exercise become part of my life.
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