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How many days of the week should you be training arms, chest, back (do it on the same day as chest) and legs? I've been doing them once a week, but I'd be interested in doing them twice a week. But I'm afraid that this would lead to overtraining and thus do the exact opposite of what I want to achieve.
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>>42200407
As in I've heard the optimum is to train three days a week, but Scooby seems to say otherwise.
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/fit/, how much should a skinnyfat beginner be eating to gain in the first 4-6 months of training?
I know the sticky states +500 of daily cals, but I'm wondering on a current issue I have.
1.) Eating to gain 1lb/week and only 1 of it being muscle and having an extended cut
2.) Eating to gain .5lb/week and short selling newbie gains that are potentially 2lbs/mo or higher.
I asked gainit and they basically said I was delusional if I thought I was going to get more than 1 pound of muscle per month, but from a few resources I've seen, an untrained individual can expect and train around 20-25 pounds of mass in their first year with good diet, sleep, decent genetics, and routine with progressive overload.
So my question is what am I to believe? 4lb/mo bulking too hardcore? 2lb/mo too conservative?
The main source I used is below, thanks for any guidance/direction, it's really appreciated.
http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
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you can get 5lbs of fat-free mass in the first month of training because your muscles inflate with water and glycogen. I actually agree you can get 20lbs of muscle in the first year, but for that you'll also have to get fat. People who say 1000kcal surpluses don't make a difference compared to 500kcal have never tried it, it does make a difference, you'll have a lot more energy, you'll be able to train harder and for longer, you can sustain noticeably more volume and growth. But you have to question yourself if it's worth it, since being fat makes you feel like shit, eating that much every day will make your gut big, you have to take a big shit 3-4 times a day, and you won't look good.
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>>42200354
Lol wtf is that pic? Did he only work out legs for a couple months then go to compete? Da fuc.
Yes a beginner can gain around like 2 pounds of muscle a month...but that's if you are pretty strict with yourself about working out/diet. You should just make some macros for yourself and take it from there. See how it goes after a month then reevaluate if you are gaining too much fat or not making any gains.
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>>42200460
lurk moar PHAGHET
Anonymous
Don't use lifting as a crutch for your emotional problems 2017-07-19 07:48:22 Post No.42200322
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Don't use lifting as a crutch for your emotional problems 2017-07-19 07:48:22 Post No.42200322
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Don't use lifting as a crutch for your emotional problems
Anonymous
2017-07-19 07:48:22
Post No. 42200322
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>knee is fucked so I can't go to the gym
>I have quit my job due to anxiety and stress
>was my birthday on Monday and my parents told me they were divorcing
>my gf of 4 years broke up with me today.
How do I move away from the edge /fit/?
Lifting is the only thing keeping me going, but I can't even do that.
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I'm using lifting and heavy cardio as a crutch for everything right now. That and going back to school are the only two things keeping me going. whatever works my man.
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>>42200322
try to find something else you enjoy doing
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>>42200322
you don't need your knees to bench press and curl
Is my strength depleting because im cutting?
Im a beginner lifter, and last week i was able to deadlift 225 for 5 like it was nothing but today i could barely get through 195x5.
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>>42200309
i would advise to gain a little more muscle before you consider cutting
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>>42200337
But im a recovering fat though. I was told to keep cutting instead of bulking
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First time poster
Help me gain weight
Skinny tall guy have 0 fat and muscle on me
Is there a scam on getting fat
Telling me just to eat won't work by the way.
A fat person eats gains weight
A skinny person eats nothing changes
Nobody likes a skinny guy
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read the sticky
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Drink a gallon of whole milk every day. On top of what you normally eat.
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>>42200281
>read the sticky
Aside from that you must really eat at calorific surplus. Fucking track them calories.
Dont forget to lift or you'll just get fat and dont stay on SS for more than 3 months.
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Can anyone recomend a morning work out routine. There are so many to choose from out there on the internet. anything under 10 mins will do.
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>>42200280
Not funny, please go back to >>>/b/ with your other underage friends
>>42200266
Wake up 35 minutes earlier, you now have 45'.
Do SS.
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>>42200266
Anything under one hour then don't even bother just go back to eating a jar of mayonnaise every day.
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Whats SS?
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Suppose you do an X number of sets per week for push, pull and legs each (or if you prefer think of it as back-bis/chest-tris/lower body, shoulders will probably get hit for both of the first two). Is it better to distribute the volume as higher frequency, lower volume or lower frequency, higher volume?
As an example, say you do 10 sets of bench, 10 of press, 10 of squat, 5 of deadlift, 10 of row, 10 of pullup/pulldown in a given week.
Equal weight and reps used in any case across all sets etc. would it be better to do 2 sets for all (1 set for dl)exercises per day 5 days a week or 5 sets for all (or 2-3 sets for dl) twice a week?
And in the first case would it be better to program it as O-O-O-O-O-X-X or O-O-O-X-O-O-X?
I'm curious all other things considered which might have better results.
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Gentle bump in case someone knows enough about programming.
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Is it even possible to reach barbarian mode in today's society?
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>>42200068
Modern barbarians look like this.
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I know you hate this motivation for lifting but there is this girl at work that I want to get back at. She is there for at least 2 more years.
I'm 65kg, 183cm.
When I start lifting serious starting today, will I get big enough to impress her with my body? Like when I go every 2nd day to the gym? I'd start with the greyskull program.
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Yes.
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>>42200058
No. You are never going to make it. Kill yourself pls
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>>42200079
I'm 28, I forgot to add that. No roids.
>tfw you finally Plate-Up
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Anonymous
When will I see my gains? 2017-07-19 07:22:19 Post No.42200011
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When will I see my gains? 2017-07-19 07:22:19 Post No.42200011
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When will I see my gains?
Anonymous
2017-07-19 07:22:19
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When will I actually see my gains?
I've been going to the gym for about a month now. I've been eating at least 1g protein per pound and sleeping 8-9 his every night. I typically get around 2700 kcal a day, but some days I go under a bit.
According to this body fat calculator (http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy) I should be at 9% body fat but I think I look more like I'm ~16% since I'm pretty lean, but have no visible abs at 150lbs and 5'11".
I think I'm doing a pretty good job working out since my numbers have gone up pretty dramatically on literally every exercise across every body part. I can feel the differences and all my muscles are much more firm when touched but I think I look pretty much the same.
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RATTLE RATTLE EAT MORE CATTLE
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dude my tdee's 1700,,,
im seriously looking at jobs right now just to raise my tdee. otherwise i'd be a neet
does anyone know how hard it is to get a food service job as a 220lb asian man. i dont have a food handler's permit
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>>42199992
Your TDEE is not 1700kcal if you weigh 220lbs, you calculated wrong.
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>>42199992
construction?
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>>42200012
when i was 240 lbs my tdee with ~2200
like 2 months ago it was 2000
it's probably more around 1800-1900 but that's still low. i've seen people cut on 3k calories before but im just sedentary as fuck
Anonymous
Is using protein powder natty? 2017-07-19 07:14:26 Post No.42199915
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Is using protein powder natty? 2017-07-19 07:14:26 Post No.42199915
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Is using protein powder natty?
Anonymous
2017-07-19 07:14:26
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I don't know but I can tell you that if you can't get .8 grams per pound of weight without powder you're fucking retarded
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Why does everyone on this board try to act so tough? Are you releasing your manlet rage?
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Anonymous
Improving endurance running 2017-07-19 06:56:32 Post No.42199718
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Improving endurance running 2017-07-19 06:56:32 Post No.42199718
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Improving endurance running
Anonymous
2017-07-19 06:56:32
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Hey /fit/. Some background, I'm trying out for the police academy and I'm overweight (not obese but still a problem). Today I went to the track with my older brother who's in much better shape to make sure I was up to the physical requirements. I started off fine, barely made the 300m run and did well on the push-up and sit-up requirements. However I then had to do the 1 1/2 mile run. Long story short I went 5 mins+ over the required time and pushed myself hard enough that I vomited.
I obviously need to improve my endurance running. It's easily my worst area and it's not something I can ignore. But I was wondering besides the info in the sticky, what exactly could I do to improve my endurance running OTHER THAN plain endurance running? I'm very much aware that just doing it would be the quickest method but I just don't think I'm cut out for it.
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>>42199718
Download C25K app
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practice doing a 1.5 mile run as quick as possible
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>>42200649
The only way this could be worse advice is if you said to run any further distance. It's like if someone said "/fit/ I bench 150 how do I improve" and you responded "bench 160".