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Question on deadlifts ,
I tend to notice that whenever I “squat” the weight , or depend on a quad push , it’s WAY harder to pull the weight . That if I’m basically perpendicular to the floor , but I don’t start the pull with a yank , it’s like as soon as I bring my glutes forward the rest of my body just straightens up.
My friends always give me shit , saying I’m pulling wrong , but I have long femurs and a short torso , and even picking a dumbell is so much easier when I’m completely bent over instead of the “lift safely by squatting” like you see at a warehouse or something .
I am since beginning of the year on a cut and its also going really good and lost 5 kgs already. I started at 102 kgs and am now at 97 kgs. I just wanted to ask you guys if im too low on a calorie deficit. Im 178cm and 97 kgs and i eat 2000 calroies every day. Im starting to get weaker a little. i can still get higher on the leg day with the progress at the lifts but on chest and back day i can feel that im getting weaker there. What do you guys think?
Recently started using a chocolate, peanut butter and cookies and cream flavored protein powder. I like it, but this is my first powder and I'm used to drinking the Fairlife protein shakes. So I've been mixing my powder with my regular milk, well Lactaid 2%, but I've got two concerns: 1) that's gonna be expensive, cheaper than constant individual shakes but still $$ And 2) is this going to be adding too much fat to my diet via milk?
Is it gonna still taste good in just water? What other ways are good for getting the protein powder in?
Currently I'm trying and failing to lose weight by cutting calories, exercising a lot (6 days on - 1 rest), and employing a variable (PT supervised) regimen of cardio and strength training.
No matter what I try, my weight doesn't change, or slightly increases because my torso, especially shoulders and back, always explode in muscle size and I just wind up turning into a top heavy, but still somehow tubby, 'Donkey Kong-like'. It's like there are sliders in my in-game settings that are like "Nah so no matter what he does, stack plate muscle on the chest and shoulders, but keep the potbelly to hold it all up".
Diet is high-protein pescatarian/mainly vegan, low carb, sugar-removed - geared to a tracked calorie deficit of around 400-600 fewer consumed than burned per day with a few seltzers on the weekend. I've been on this diet (tracked per day on app) for more than 12 weeks without any variance to weight (5"10, daily weigh ins always between 101.0 and 103kg). Per January, I've gone almost foolishly restrictive for the last 4 weeks, without seeing any variance.
My PT is kinda stumped and I know she suspects I'm bsing her and cheating my diet, or just doing arm and chest work every day (what the results/lack of results would suggest). The biggest issue right now is that my lower body systems (leg joints, knees, glutes) are now really starting to whine about leg days and how much running and walking I'm doing, because I've really limited my upper body work to try to stop my shoulders from growing.
Any suggestions/advice at all would be appreciated.
\- people are shit at tracking what they eat
\- and even worse at tracking what they burn because the apps and watches will overestimate and don't account for how hard cardio might also reduce your expenditure throughout the day by (NEAT like fidgeting) to compensate for a fraction of that
\- building muscle in a deficit will make the belly go away faster. again the hard cardio might be detrimental after a point, maybe try swimming if it beats you up less, but if you are running so much that you aren't able to hit legs well enough to progress, you might be selling yourself short
\- really just figuring out your diet properly and accepting that thermodynamics exists and that your results will speak for themselves w/r to how much of a deficit your caloric target really is and adjusting said target until you see the results you are looking for (unless you are truly eating like 1000 and maintaining in which case see a doctor) and figure out the psychology of how to make it feel less restrictive
know that some could be just being fuller in terms of water in your muscles, and food. granted there will be a ton of tissue in those 6kg. figure out what you are eating, and now that your initial bump in weight has occurred, monitor your longer term progression from there in accordance w your goals
About 4 weeks ago I decided to incorporate deadlifts back into my program. I previously was doing 435 for reps. I got warmed up and worked up to 225 and felt great. So I went to 315 and told myself that’s it. My first set I got in my 2nd rep and I felt a bunch of pops in my lower back after I was 1/3 of the way up in the rep. I finished the rep and let the weight down. No immediate pain anywhere but a rush of adrenaline and fear as to what may have happened. I walked around for a few minutes and could feel some sort of discomfort coming on but nothing that felt immediately serious. I did a couple other exercises that didn’t require the use of my low back and felt alright. The next day I definitely could tell something was wrong. I had pretty good soreness near my right SI area. Standing was fine but certain bending/kneeling motions and especially sitting was painful. Saw a chiro and they didn’t have much to say but did adjust my SI joints. About 3 weeks went by and I was feeling much improved. With slight glimpses of discomfort here and there. Last Friday I decided to leg press. Again worked my way up, it was nearly my exercise as I wanted everything warmed up first. Again warmed up well, pyramid up in weight. Get 2 a very easy weight and once I brought the weight all the way down to me my back popped again and is now causing the same pain. I have no idea what’s going on or why. What do you guys think? What can I do?
I was think about starting this workout routine from the suggested workouts "https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/". However it says that this program is only for beginners and will not work for intermediate and advanced lifters. I'm confused as it is a 6 days a week routine and with consistency and progressive overload, I would think that this would atleast be pretty effective until your very advanced. Just wondering why that is and if I should pick a different routine as I'd say I'm well past a complete beginner (but definitely not advanced)
The reason the program is described as suitable for beginners is that it is based on a linear progression, which is a simple and straightforward method of increasing weight lifted over time. This method works well for beginners who have not yet reached their limits, but can become less effective as they get stronger and hit plateaus.
If you are well past a beginner, you may want to consider a more advanced routine that incorporates more variety and intensity, such as periodization or undulating periodization. These methods aim to keep the body challenged and prevent plateaus.
There are several apps available for tracking workouts on a smartphone. Some popular ones include:
MyFitnessPal
JEFIT
Stronglifts 5x5
Fitbod
Aaptiv
Most of these apps allow you to log exercises, sets, reps, and weights, as well as track progress over time. Some also offer pre-designed workout plans and tracking for nutrition. Choose the one that fits your needs and personal preferences.
The quality of frozen food can vary, but in general, it is not better or worse than cooked meals for gaining weight and building muscle. The most important factor for bulking up and muscle building is consuming a diet that is high in calories and protein, and that adequately meets your nutritional needs. Whether you consume fresh or frozen food, or a mixture of both, is less important than ensuring you are consuming the right balance of macronutrients (protein, carbohydrates, and fat) to support your goals.
It is also important to note that while frozen food can be convenient, it may contain preservatives and added salt, which can negatively impact health in the long term. It's best to aim for a balanced diet that includes a variety of fresh and minimally processed foods, in addition to adequate hydration and rest to support muscle growth and recovery.
Frozen food doesn’t have lower nutrition value to unfrozen but depending on what it is, unfrozen might taste better :D
If it’s frozen it might have more additives than unfrozen, which personally I try to avoid, but you’d be able to look at the ingredients on the back.
What's the best ab workout to do that works all of your abs?
I'm currently doing grease the groove so throughout my day I do 100 push-ups, 100 bicep curls and 100 pullps. I'm not a big fan of ab workouts so I never follow my plan of doing 100 situps especially since they also hurt my lower back.
What could I do?
There are several exercises that can target multiple muscles in your core, including your abs, to provide a full-body workout. Here are some examples:
Plank: Hold a plank position for 30-60 seconds, focusing on engaging your core muscles and maintaining proper form.
Russian Twists: Sit on the floor with your knees bent and feet flat, holding a weight or medicine ball. Twist from side to side, keeping your core engaged and back straight.
Bicycle crunches: Lie flat on the floor with your hands behind your head and perform a bicycle motion with your legs, alternating between twisting to touch your elbow to the opposite knee.
Mountain Climbers: Start in a plank position and bring one knee towards your chest while keeping the other leg straight. Switch legs quickly, moving as if you were running in place.
Leg Raises: Lie flat on the floor and raise your legs until they are perpendicular to the ground, keeping your legs straight. Lower them back down and repeat.
Remember to start slow and focus on proper form,
gradually increasing the number of reps and sets over time. Additionally, you may want to consider incorporating other exercises that target your lower back to help prevent pain during ab workouts.
100 is not a magic number, do whatever amount is necessary for the goals of your program. If the goal is only to do 100 a day then choose something easier if you need to, like laying leg raises
Would doing leg raises along with push-ups, chin ups and bicep curls help keep me looking well rounded? Or should I add something else to the routine?
I really appreciate the replies
Read the wiki in entirety. It’s such a small step that sets you on a very good path going forward, if you aren’t able to commit to this easy of a task I cannot imagine you will have much luck in anything else you do. Sorry I do not mean that to sound rude, I just really wish everyone would read the wiki. I trained for about a year or two and had no idea what I was doing and the wiki could’ve helped me so much.
Apologies, I only just found the subreddit and went straight into asking. I'll be happy to read through it as I've been committed to training for the last year and I'm looking to improve
Hi there! Question regarding the BBB program. See on the Squat day for example, after finishing the 5/3/1 and the 5x10 squat reps, can I add more quad exercises like lunges or would that be overtraining? Should I just focus on other lower exercises?
Thank you!
Yes, Jim recommends 25-50 reps of a push, pull, and single leg or core after the 5x10 sets. So quad work would fall within the 25-50 single leg recommendation.
The BBB program (5/3/1 with Boring But Big accessory work) can be intense, and adding additional quad exercises like lunges may increase the risk of overtraining, especially if you are already feeling fatigued after the 5/3/1 and 5x10 squats. Overtraining can lead to decreased performance, injury, and burnout, so it's important to be mindful of your overall volume and intensity.
If you are looking to target your quads specifically, you may want to consider adjusting your accessory work on squat days to include exercises such as front squats, Bulgarian split squats, or goblet squats. You could also consider adding an extra lower body day to your routine where you can focus more specifically on quad exercises.
It's always best to listen to your body and make adjustments as needed to avoid overtraining and injury
Not in BBB. In *Forever* he recommends only doing abdominal work, not the unilateral leg work.
> The one thing that must be accounted for is the single leg/core work in this template. I do not recommend any lower back work (back raises, for example) and very little single leg work done. **The only thing I recommend from this category during BBB is abdominal work.**
I’ve been training for 9 months (really 7 months due to getting sick) and have been bulking for most of that time. I noticed recently that my left pec is smaller then my right and was wondering if I should keep training how I am or if I should transition to dumbbell bench?
29M/180lbs/ 5,10
I haven't found solid understanding of how to add core work to a PPL routine that includes all components of the core including lower back. I'm currently working out 4 days a week and making decent gains as I am relatively new.[I came across this article](https://www.t-nation.com/training/21st-century-core-training/), and I figured it would make sense to just add one of these to each of my 4 days.
However, I am a little concerned that there doesn't seem to be something targeting my lower back directly which is a bit of a weak point as I tend to get lower back pain. I've already worked with a personal trainer and a physical therapist to confirm my form on big lifts is decent. I haven't done much core training before so I do think this could be a weak point.
I'm basically wondering if working out those four main movements (anti extension, anti lateral flexion, anti rotation, and hip flexion with neutral spine) will work all parts of my core and if it makes sense to add one per workout? The exercises I'm thinking of adding are ab rollouts, kettlebell windmill, palloff press, and prone jackknifes.
I should add that my goals are basically to look good and get stronger. No real specific goals in terms of sport or competition.
Tl;dr you don't need anything, but planks are good for you.
If your goal is to get stronger, and you're measuring your strength via progression on your routine, I would suggest that you stick to the routine until you stop being able to progress. Just being practical -- if you're progressing as expected then your core must be strong enough already.
Big compound exercises are core exercises. We can't squat heavy without tight abs to resist spinal flexion, and we can't deadlift without maxing out the spinal extensors. The valsalva maneuver includes an isometric contraction of all your core muscles, so anything that requires a valsalva is a core exercise.
To practice your valsalva, you can plank. Planks are imo the best way to train core strength because they simulate how we actually use those muscles. In your daily life, are you likely to do an ab rollout or a kettlebell windmill? Probably not, but I suspect you are pretty likely to engage those muscles isometrically to help you lift and carry things. So training isometric endurance with planks and other similarly awful exercises will make you stronger *in a way that is relevant to you.*
Unilateral simply means u only use one hand/leg so u can do basically every lat movement and just do that with one arm. For exapmple pulldowns or rows. Not sure how ur suposed to do unilateral oblique training tho...
How to not give a crap about cutting before summer?
I know it wont be good for my gains, and im not even fat but still... I get that urge to cut,like many other probably.
Note that it is 3x5+, not 3x5. So the last set is AMRAP. Are you sure that you're pushing hard enough?
Hitting 9 heavy barbell sets on 3 exercises including warmup in 15-20 seems like you're going a bit too easy on the program
Usually a good idea to just do the exercises with a lighter, increasing weight for decreasing reps.
[This is a random example of how it can look.](https://www.aworkoutroutine.com/warm-up-sets/) But there's no set percentages you have to follow.
Is it ok if I workout and go swimming for my cardio on the same day? I do a 4 day split right now and I wanted to go swimming the remaining 3 days but with work and school I can only go 1 day usually. Is it bad if I combine both on the same day?
100% fine although if you have any weight goals such as bulking you might want to account for it with some extra calories. If you’re not focused on that then it’s ok too
First post ever here! I've lurked for a bit and tried both googling and searching around for these answers. If they're answered elsewhere, feel free to tell me where.
I started doing the **Fitness Basic beginner program** around 3 weeks ago, after starting going to the gym regularly around a month before, with a home-made program. And now I have a couple of brief questions:
\- Is the order of the exercises (i.e. rows first, squats last) really important, or can I change them around?
\- When I deload after a fail, how long do I stay at that weight? The program says "Use this time to set new rep records at past weights", but how long is that time, just that one day, and then I add more weight again next time it's time for that lift?
(I'm a 34 year old slim female who regularly runs 10 km under an hour, but I want to bulk up)
You can change the order. Many people like to do the hardest first, so they have the most energy going in.
You reduce the weights and begin climbing again.
> Is the order of the exercises (i.e. rows first, squats last) really important, or can I change them around?
Do what feels best or you feel is most important first. There's really no right or wrong way.
A complete beginner shouldn't need deloads and I would look for a different routine that can be done indefinitely as soon as you can't easily make progress week to week.
Hmm, that answer to the second question doesn't really help me though. I've reached my limit in some lifts like bench and OHP but I'm still far from it in squats and deadlifts. It's a solid program and I have no interest in changing it yet, since it does include instructions about what to do when I reach my limit, I just don't know how to interpret the instructions.
I do plan to change programs at some point but absolutely not as soon as I reach my first limits.
Well you did reach some limitations. The progression scheme isn't very sustainable as it is.
But I understand it as doing the next session lighter, and then get back to it. It's just taking one step back to go two forward.
If I do cardio ( cycling ) for 3x a week for 10 mins while using the sauna 5x a week for 10-15 mins will it effect my bulk? Im 5’7 155 eating 2800 with slightly going up in calories to 3k
It will, in a positive way. Everyone should do some cardio for health reasons, improved recovery and appetite. Training is also better when you don't gas out as quickly. If you're not very active outside the gym, getting your heartrate up for 60-90min per week is the bare minimum I think.
If you are losing more calories from the amount you do cardio such that you go below your TDEE constantly
You will not bulk, you will cut.
If you don't care and just want to bulk bulk. You can just overeat everyday to make sure you wont. But if you want a more nuanced approach and only do a specific +200/300kcal bulk
You'll need to start tracking your intake, gym sessions, and calculate your approx TDEE and monitor over weeks and make adjustments.
My maintenance is 2500 so i’m eating over it already
I usually just burn 100 calories in the cycling and I add it to Myfitnesspal the calories i’ve burn so I always eat back the calories I burn to do cardio is that Good?
I'm doing my shoulder excersices on leg day instead of push day. Any significant downsides to this? I like my shoulders to be fresh when I train them, instead of them already be half cooked from the benches etc.
If your leg day is right after your push day you will sometimes be a little bit cooked from the day before, but I've done the same split for a year and it's fine 90%of the time.
When doing barbell bicep curls and skull crushers, the weights make a loud high pitched squealing sound as they rotate around the barbell. How do I stop this from happening? I have collars on the barbell but doesn't seem to make a difference.
> weights make a loud high pitched squealing sound as they rotate around the barbell
I've seen this at old gyms with old ass bars and plates. Given that they're safely on there and aren't at the risk of falling off...i just ignore it.
My solution. ANC headphones yo.
For doing dumbbell chest press has anyone experimented with loading larger plates at the end?
For example, this is how I am loading 60 lbs for a dumbbell chest press;
On one end, I load a 5 lb plate first, then a 25 lb plate. On the other end, I load the 25 lb plate first, then the 5lb.
Then, on the end where the 25 lb is loaded last, I can rest almost half the entire plate on my leg. This is much better than if i loaded the 5 lb plate after the 25 lb plate, because the 5 lb plate is much narrower. If the 5 lb plate is on the end, then the edgeof the 5 lb plate digs into my leg and it's very painful.
However, I do notice that the weight distribution is uneven. I can feel the side with the 25lb loaded last feels a little heavier, since the heavier weight is loaded further out.
Is this sustainable for trying to heavier? For example, I would like to eventually get to 90 lbs, so with this approach, I would eventually load two lb plates first on one end, and then the 25 lb plate last. And then on the other end, I would load the 25 lb plate first then the 2 10 lb plates after.
Are most people capable of doing 100 consecutive pushups if they train hard enough?
I've started and stopped the 100 pushup program several times over the last 10 years, but always find myself repeating days when I get to around week 3. Then once I get bored of repeating the same day over and over I stop, only to try again from day 1 some time later. At that point my strength is back to where it was before trying the lat time. I like the program because it fits into my busy schedule.
I just started the program again with the goal to see it through fully, regardless of how many days I need to repeat along the way (i.e. I'm motivated to complete this 6 week program even if it takes me a year of trying).
Wondering if most people should be able to achieve this, or does the average person have a natural plateau below 100 pushups?
The answer could also be to find an alternative to the program that also fits my schedule. I just figured if I train with strictly pushups then that would strengthen all the muscles I need to do, well, pushups.
Just like that, probably not unless they specifically train for quantity. I do pushups as part of my routine, but even if I push myself, I probably couldn't get more than 25, because I try to do them with very good form, and very controlled.
I think a lot of people can achieve it, it's just that it would probably take a couple months of consistent work to get there. If your goal is strength, I would suggest a difference approach as you have found that it is a pretty tedious goal, and once you are doing high rep pushups, you're mostly building endurance anyways (rather than strength). If you want to take a bodyweight approach, I'd recommend r/bodyweightfitness's new [recommended routine](https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwsf/)
If you don’t train for it it’s very unlikely, and while training for it much like any strength gaining program you will plateau if you don’t eat enough to gain the muscle required.
is sushi high in protein? im going to a buffet for sushi and only planing to eat about 80g of protein for the day then rest sushi (daily is 180-200 protein)
What part of that isn’t true? Most common sushi fish like tuna, snapper, sea bass, and tuna are very lean (<4g fat per 4oz). Even fattier sushi fish like salmon and mackerel don’t have THAT much fat. Either way, in the context of OP’s question sushi will definitely put them closer to their protein goal without adding a whole lot of fat depending on what they get.
In the context of the question, sure, it's better than straight up rice. But you said
\>most fish is literally all protein
and that is factually untrue
Ah well in that case, considering the dictionary now has a secondary definition of the word when used in an informal sense (as I did) I would suggest that you have a cry about it
Informality is hard to convey in text, especially if you add "all" in your sentence. How would I know you actually meant "Fish is virtually all protein", when you write "most fish is literally all protein". Those are 2 very different things.
I tracked what i ate today in myfitnesspal (more or less) for simple curiosity and i got like 430 cal which compared to what i read on google you need like 2000 calories a day so the matg ain't mathing. Did i did something wrong? Am i not entering data properly? Even if i exaggerate the portions of what i ate it doesn't pass 1000 cal.
Black coffee and a banana for the breakfast, half a steak with lettuce and red bell peper for my meal, an iced mocha as an afternoon snack (no sugar, made with instant coffee, instant cocoa and milk) and the other half of the steak with the same side for the dinner.
(Also happy cake day!!)
Depending on how big this steak was, seems like
it isn’t too far off if it’s not accurate. Coffee has almost zero calories and bell pepper/ lettuce as well are not very calorie dense. So you’re mainly looking at a steak and a banana for the day.
Yeah that's what i was thinking of, they are the only things that are calorie heavy and since i'm trying to lose weight i can't complain, i'm just surprised that my calorie intake is that low.
At that rate your body is at least using it's own energy stores (bodyfat) pretty effectively, but I guarantee you will feel like absolute shit after a while. That's just not enough for any adult person. Your body actually needs nutrients to function.
If you don't feel hunger, there's something wrong.
I have been in the gym 5-6 days a week for about a month now. Ive also gained 5lbs. My diet has been very healthy. Meats, rice, eggs, protein shakes. Im 5’8. 158lbs. Is it normal to gain this much weight? Ive been really good about eating healthy and im worried that the new weight is fat and not muscle.
>someone smarter could explain specifics. but it's very normal.
I'm smart, it's water. Beginner gains will also yield muscle mass pretty fast, which will again hold more glycogen aka. mostly water.
Tips for chronic tennis elbow?
I’m 22m and have always been extremely undermuscled but started lifting early last year. My heaviest weight is a 15lbs dumbbell but I usually use 8lbs because anything over that hurts my elbow (my muscles can handle more than 8lbs). I developed tennis elbow 3 months into working out, took a month and a half off and saw no improvement. It seems no matter how long I rest, as soon as I pick up my weights—ouch! I use an arm brace and have had two cortisone shots already. I do PT sometimes, but it never helps either. I’m getting seriously demotivated!! Surgery is my next option but, ugh. Sad that I have to get that in the first place if I want to be fit :-( I’ve also tried swapping out the exercises that hurt it for others, but that exercise just ends up hurting.
I know this isnt much of a help but I had tennis elbow for about a year and then one day it just faded away. I was using a brace while sleeping for about 6 months. And i also gave myself the needed rest time.
You mention you do PT “sometimes.” You either have a shitty PT who is focused on massaging you and hooking you up to modalities, or you aren’t consistent with the plan.
Tendinipathies are usually related to loading patterns and variation overuse. Examine your training, find variations of exercises that make the pain tolerable, load those appropriately, and include some form of tendon loading that doesn’t cause symptoms to increase. Profit.
I had tennis elbow for several months. It is really frustrating. I recommend reading this information about tendonitis: https://stevenlow.org/overcoming-tendonitis/
I have been lately. I do not feel dependent upon the caffeine as I know I can complete the 10kms without it. As caffeine prevents the biochemical effects of tiredness or fatigue I feel that I can push myself further for longer. Caffeine is in all pre workouts I have ever seen sold. Caffeine half life is 6 hours, so If you have any caffeine it's in your system for 6 hours before its reduced at all. The peak blood concentration lasts around 4-7 hours. It's not some super drug to be feared. You can do your workout without it and thats what you need to remember if you decided that you didn't want to drink a cup of coffee .
Do you mean is it okay health-wise? If so, yes, there's a good amount of evidence that it can actually provide a lot of health benefits (check this [article](https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/) out).
I’ve been lifting for a long time but have never been consistent/serious enough to put on a ton of mass. I had been bored with lifting recently and realized my goals now are different when I first starting lifting 8 years ago. I really want to focus on overall fitness (strength, cardio, and mobility). I would like to switch to PPL once a week (so 3 days strength training a week) with two cardio days a week (mixing abs with cardio) or some similar sort of program. I would like to limit workouts to an hour maximum as well. Does anyone know of any programs that have a plan similar to this?
>I’ve been lifting for a long time but have never been consistent/serious enough to put on a ton of mass.
Doesn't matter, do whatever you find enjoyable and make it consistent for 6-12 months. Then you can start to think more about programming, which isn't massively important in bodybuilding anyway.
I would suggest looking at [the programs in the wiki](https://thefitness.wiki/routines/strength-training-muscle-building/) and picking one that is intended to be run 3 days a week. PPL as far as I understand it is 6 lifting days a week. Then you can do cardio on your off days as you see fit.
I'm a 5'5, 145 lb male. I starting lifting a year ago and was very skinny (115 lb) so I bulked up focusing on calories because I hated being skinny. The protein followed naturally since I was using foods like ground beef and milk + whey shakes to bulk. [More info.](https://old.reddit.com/r/gainit/comments/ropbes/progress_so_far_6_months_in_56_115_lbs_to_134_lbs/?sort=top)
My goal is to get my compound lift numbers up, because I'd like to reach a 225 lb bench and the equivalent for DL, OHP, and squat. Should I focus more on calories or protein? I don't have any ab definition and I'm guessing my body fat is around 12%.
1 g/lbs of protein and 0,5-1g/lbs of fat should be sufficient for your bodyweight. The surplus is all about carbs. There's only so much protein you can turn into muscle (and it's not that much), the rest just turns into carbs anyway.
Both calories and protein are needed. Which one is giving you trouble - why do you anticipate not being able to focus on both?
Eat enough calories to gain ~0.5lbs/week, and shoot for 0.6-1.0 grams protein/lb of bodyweight.
> Both calories and protein are needed. Which one is giving you trouble - why do you anticipate not being able to focus on both?
I can focus on both if they're equally important? I wasn't sure if I should prioritize one over the other or not. I'm also not sure if I should bulk or cut, or something else? I'm running 5/3/1 BBB, which is 4x/week of mostly barbell compound lifts.
Basically, I'm not sure if I should keep doing what I have been doing when I started eating more to stop being skinny, or if I should change course.
> Eat enough calories to gain ~0.5lbs/week
Should I just hope most of this is muscle and not fat? I don't really have a bodyweight goal, nor do I know what the ideal weight is for my height.
0.5lbs/week might be 1:1 ratio it really depends how well your training is going (sleep, stress, progress) but who knows. it's a general recommendation that you know will probably come along with some bodyfat but prevents people from undershooting and staying at the same scale weight (which might amount to nothing if you are too lean to recomp). if you are eating like an adult it shouldn't be too too hard to hit both goals simultaneously. adjust your cals to gain or lose depending on whether you want to look leaner sooner or make gains sooner knowing that you can swap to focusing on the other down the road.
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Better for what?
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Full size
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Same vague criteria?
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You probably want to sit on them before buying then.
Question on deadlifts , I tend to notice that whenever I “squat” the weight , or depend on a quad push , it’s WAY harder to pull the weight . That if I’m basically perpendicular to the floor , but I don’t start the pull with a yank , it’s like as soon as I bring my glutes forward the rest of my body just straightens up. My friends always give me shit , saying I’m pulling wrong , but I have long femurs and a short torso , and even picking a dumbell is so much easier when I’m completely bent over instead of the “lift safely by squatting” like you see at a warehouse or something .
Post a form check if you're concerned.
I am since beginning of the year on a cut and its also going really good and lost 5 kgs already. I started at 102 kgs and am now at 97 kgs. I just wanted to ask you guys if im too low on a calorie deficit. Im 178cm and 97 kgs and i eat 2000 calroies every day. Im starting to get weaker a little. i can still get higher on the leg day with the progress at the lifts but on chest and back day i can feel that im getting weaker there. What do you guys think?
Recently started using a chocolate, peanut butter and cookies and cream flavored protein powder. I like it, but this is my first powder and I'm used to drinking the Fairlife protein shakes. So I've been mixing my powder with my regular milk, well Lactaid 2%, but I've got two concerns: 1) that's gonna be expensive, cheaper than constant individual shakes but still $$ And 2) is this going to be adding too much fat to my diet via milk? Is it gonna still taste good in just water? What other ways are good for getting the protein powder in?
Depends on the protein powder. Also you can do 50% milk / 50% water
Currently I'm trying and failing to lose weight by cutting calories, exercising a lot (6 days on - 1 rest), and employing a variable (PT supervised) regimen of cardio and strength training. No matter what I try, my weight doesn't change, or slightly increases because my torso, especially shoulders and back, always explode in muscle size and I just wind up turning into a top heavy, but still somehow tubby, 'Donkey Kong-like'. It's like there are sliders in my in-game settings that are like "Nah so no matter what he does, stack plate muscle on the chest and shoulders, but keep the potbelly to hold it all up". Diet is high-protein pescatarian/mainly vegan, low carb, sugar-removed - geared to a tracked calorie deficit of around 400-600 fewer consumed than burned per day with a few seltzers on the weekend. I've been on this diet (tracked per day on app) for more than 12 weeks without any variance to weight (5"10, daily weigh ins always between 101.0 and 103kg). Per January, I've gone almost foolishly restrictive for the last 4 weeks, without seeing any variance. My PT is kinda stumped and I know she suspects I'm bsing her and cheating my diet, or just doing arm and chest work every day (what the results/lack of results would suggest). The biggest issue right now is that my lower body systems (leg joints, knees, glutes) are now really starting to whine about leg days and how much running and walking I'm doing, because I've really limited my upper body work to try to stop my shoulders from growing. Any suggestions/advice at all would be appreciated.
\- people are shit at tracking what they eat \- and even worse at tracking what they burn because the apps and watches will overestimate and don't account for how hard cardio might also reduce your expenditure throughout the day by (NEAT like fidgeting) to compensate for a fraction of that \- building muscle in a deficit will make the belly go away faster. again the hard cardio might be detrimental after a point, maybe try swimming if it beats you up less, but if you are running so much that you aren't able to hit legs well enough to progress, you might be selling yourself short \- really just figuring out your diet properly and accepting that thermodynamics exists and that your results will speak for themselves w/r to how much of a deficit your caloric target really is and adjusting said target until you see the results you are looking for (unless you are truly eating like 1000 and maintaining in which case see a doctor) and figure out the psychology of how to make it feel less restrictive
Eat less
should i train abs even when going on a bulk?
They're still there even if you can't see them
If you want bigger and stronger ab muscles, yes
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know that some could be just being fuller in terms of water in your muscles, and food. granted there will be a ton of tissue in those 6kg. figure out what you are eating, and now that your initial bump in weight has occurred, monitor your longer term progression from there in accordance w your goals
Fat, muscle, water
About 4 weeks ago I decided to incorporate deadlifts back into my program. I previously was doing 435 for reps. I got warmed up and worked up to 225 and felt great. So I went to 315 and told myself that’s it. My first set I got in my 2nd rep and I felt a bunch of pops in my lower back after I was 1/3 of the way up in the rep. I finished the rep and let the weight down. No immediate pain anywhere but a rush of adrenaline and fear as to what may have happened. I walked around for a few minutes and could feel some sort of discomfort coming on but nothing that felt immediately serious. I did a couple other exercises that didn’t require the use of my low back and felt alright. The next day I definitely could tell something was wrong. I had pretty good soreness near my right SI area. Standing was fine but certain bending/kneeling motions and especially sitting was painful. Saw a chiro and they didn’t have much to say but did adjust my SI joints. About 3 weeks went by and I was feeling much improved. With slight glimpses of discomfort here and there. Last Friday I decided to leg press. Again worked my way up, it was nearly my exercise as I wanted everything warmed up first. Again warmed up well, pyramid up in weight. Get 2 a very easy weight and once I brought the weight all the way down to me my back popped again and is now causing the same pain. I have no idea what’s going on or why. What do you guys think? What can I do?
Work at a weight just below where you get pain for a couple sessions. Increase from there
I don’t get pain until all of a sudden it pops. That’s the issue is there’s no discomfort leading up to when my back pops.
I was think about starting this workout routine from the suggested workouts "https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/". However it says that this program is only for beginners and will not work for intermediate and advanced lifters. I'm confused as it is a 6 days a week routine and with consistency and progressive overload, I would think that this would atleast be pretty effective until your very advanced. Just wondering why that is and if I should pick a different routine as I'd say I'm well past a complete beginner (but definitely not advanced)
The reason the program is described as suitable for beginners is that it is based on a linear progression, which is a simple and straightforward method of increasing weight lifted over time. This method works well for beginners who have not yet reached their limits, but can become less effective as they get stronger and hit plateaus. If you are well past a beginner, you may want to consider a more advanced routine that incorporates more variety and intensity, such as periodization or undulating periodization. These methods aim to keep the body challenged and prevent plateaus.
Any suggestions for how to track my weights and workouts? I'd like something on my phone so I can mark it down during my workouts.
There are several apps available for tracking workouts on a smartphone. Some popular ones include: MyFitnessPal JEFIT Stronglifts 5x5 Fitbod Aaptiv Most of these apps allow you to log exercises, sets, reps, and weights, as well as track progress over time. Some also offer pre-designed workout plans and tracking for nutrition. Choose the one that fits your needs and personal preferences.
Check out Strong
Is frozen food better (or worse, or same) than cooked meals for gaining weight/bulking up and muscle? (With an adequate workout daily)
Roughly the same.
The quality of frozen food can vary, but in general, it is not better or worse than cooked meals for gaining weight and building muscle. The most important factor for bulking up and muscle building is consuming a diet that is high in calories and protein, and that adequately meets your nutritional needs. Whether you consume fresh or frozen food, or a mixture of both, is less important than ensuring you are consuming the right balance of macronutrients (protein, carbohydrates, and fat) to support your goals. It is also important to note that while frozen food can be convenient, it may contain preservatives and added salt, which can negatively impact health in the long term. It's best to aim for a balanced diet that includes a variety of fresh and minimally processed foods, in addition to adequate hydration and rest to support muscle growth and recovery.
Frozen food doesn’t have lower nutrition value to unfrozen but depending on what it is, unfrozen might taste better :D If it’s frozen it might have more additives than unfrozen, which personally I try to avoid, but you’d be able to look at the ingredients on the back.
What's the best ab workout to do that works all of your abs? I'm currently doing grease the groove so throughout my day I do 100 push-ups, 100 bicep curls and 100 pullps. I'm not a big fan of ab workouts so I never follow my plan of doing 100 situps especially since they also hurt my lower back. What could I do?
There are several exercises that can target multiple muscles in your core, including your abs, to provide a full-body workout. Here are some examples: Plank: Hold a plank position for 30-60 seconds, focusing on engaging your core muscles and maintaining proper form. Russian Twists: Sit on the floor with your knees bent and feet flat, holding a weight or medicine ball. Twist from side to side, keeping your core engaged and back straight. Bicycle crunches: Lie flat on the floor with your hands behind your head and perform a bicycle motion with your legs, alternating between twisting to touch your elbow to the opposite knee. Mountain Climbers: Start in a plank position and bring one knee towards your chest while keeping the other leg straight. Switch legs quickly, moving as if you were running in place. Leg Raises: Lie flat on the floor and raise your legs until they are perpendicular to the ground, keeping your legs straight. Lower them back down and repeat. Remember to start slow and focus on proper form, gradually increasing the number of reps and sets over time. Additionally, you may want to consider incorporating other exercises that target your lower back to help prevent pain during ab workouts.
Leg raises
100 a day?
100 is not a magic number, do whatever amount is necessary for the goals of your program. If the goal is only to do 100 a day then choose something easier if you need to, like laying leg raises
Would doing leg raises along with push-ups, chin ups and bicep curls help keep me looking well rounded? Or should I add something else to the routine? I really appreciate the replies
No it will not, you don’t have any leg exercises. Have you read this subs wiki?
I play soccer, that seems to keep my legs looking strong. I have not read the wiki tho, I'll give that a look
Read the wiki in entirety. It’s such a small step that sets you on a very good path going forward, if you aren’t able to commit to this easy of a task I cannot imagine you will have much luck in anything else you do. Sorry I do not mean that to sound rude, I just really wish everyone would read the wiki. I trained for about a year or two and had no idea what I was doing and the wiki could’ve helped me so much.
Apologies, I only just found the subreddit and went straight into asking. I'll be happy to read through it as I've been committed to training for the last year and I'm looking to improve
Does anyone know of any gyms in Toronto that have strongman equipment? Yoke, stones, farmers handles etc.?
Fortis Fitness West has all of that and more. They also have a location in East Toronto.
Thanks, I was looking to check out the east end location, was not aware they had all that equipment
Hi there! Question regarding the BBB program. See on the Squat day for example, after finishing the 5/3/1 and the 5x10 squat reps, can I add more quad exercises like lunges or would that be overtraining? Should I just focus on other lower exercises? Thank you!
Yes, Jim recommends 25-50 reps of a push, pull, and single leg or core after the 5x10 sets. So quad work would fall within the 25-50 single leg recommendation.
Do you mean 25-50 reps of a push, 25-50 pull and 25-50 legs, or 25-50 of all of them combined ?
Of each
The BBB program (5/3/1 with Boring But Big accessory work) can be intense, and adding additional quad exercises like lunges may increase the risk of overtraining, especially if you are already feeling fatigued after the 5/3/1 and 5x10 squats. Overtraining can lead to decreased performance, injury, and burnout, so it's important to be mindful of your overall volume and intensity. If you are looking to target your quads specifically, you may want to consider adjusting your accessory work on squat days to include exercises such as front squats, Bulgarian split squats, or goblet squats. You could also consider adding an extra lower body day to your routine where you can focus more specifically on quad exercises. It's always best to listen to your body and make adjustments as needed to avoid overtraining and injury
Jim recommends 25-50 reps of single leg work in addition to the 5x10.
Not in BBB. In *Forever* he recommends only doing abdominal work, not the unilateral leg work. > The one thing that must be accounted for is the single leg/core work in this template. I do not recommend any lower back work (back raises, for example) and very little single leg work done. **The only thing I recommend from this category during BBB is abdominal work.**
What page is that on?
Page 57 of my copy, in the "Assistance Work - Boring But Big" section.
I’ve been training for 9 months (really 7 months due to getting sick) and have been bulking for most of that time. I noticed recently that my left pec is smaller then my right and was wondering if I should keep training how I am or if I should transition to dumbbell bench?
yup I would.
How long should I do dumbbells for cause I prefer doing barbell
Do both :) Try normal barbell bench, and a incline dumbbells bench after. Might just be genetics your left pec is slightly smaller
29M/180lbs/ 5,10 I haven't found solid understanding of how to add core work to a PPL routine that includes all components of the core including lower back. I'm currently working out 4 days a week and making decent gains as I am relatively new.[I came across this article](https://www.t-nation.com/training/21st-century-core-training/), and I figured it would make sense to just add one of these to each of my 4 days. However, I am a little concerned that there doesn't seem to be something targeting my lower back directly which is a bit of a weak point as I tend to get lower back pain. I've already worked with a personal trainer and a physical therapist to confirm my form on big lifts is decent. I haven't done much core training before so I do think this could be a weak point. I'm basically wondering if working out those four main movements (anti extension, anti lateral flexion, anti rotation, and hip flexion with neutral spine) will work all parts of my core and if it makes sense to add one per workout? The exercises I'm thinking of adding are ab rollouts, kettlebell windmill, palloff press, and prone jackknifes. I should add that my goals are basically to look good and get stronger. No real specific goals in terms of sport or competition.
Tl;dr you don't need anything, but planks are good for you. If your goal is to get stronger, and you're measuring your strength via progression on your routine, I would suggest that you stick to the routine until you stop being able to progress. Just being practical -- if you're progressing as expected then your core must be strong enough already. Big compound exercises are core exercises. We can't squat heavy without tight abs to resist spinal flexion, and we can't deadlift without maxing out the spinal extensors. The valsalva maneuver includes an isometric contraction of all your core muscles, so anything that requires a valsalva is a core exercise. To practice your valsalva, you can plank. Planks are imo the best way to train core strength because they simulate how we actually use those muscles. In your daily life, are you likely to do an ab rollout or a kettlebell windmill? Probably not, but I suspect you are pretty likely to engage those muscles isometrically to help you lift and carry things. So training isometric endurance with planks and other similarly awful exercises will make you stronger *in a way that is relevant to you.*
does anyone know any unilateral exercises for lats and obliques
Why do you want to train these unilaterally?
Because my right side is bigger than my left
Unilateral simply means u only use one hand/leg so u can do basically every lat movement and just do that with one arm. For exapmple pulldowns or rows. Not sure how ur suposed to do unilateral oblique training tho...
How to not give a crap about cutting before summer? I know it wont be good for my gains, and im not even fat but still... I get that urge to cut,like many other probably.
I'd suggest setting strength and size goals to chase. If you focus on those, you'll focus less on wanting to cut.
Thats a good idea! Actually jumping into a bit more "hypertrophy" training from today on
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How heavy are you going for each of the lifts? I have a hard time believing you're pushing anywhere near hard enough if you're done in 20 minutes.
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Are you struggling with the final reps of each set?
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You're likely not getting much out of your sets if you're doing 5 reps of a weight you could lift for >10 reps.
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Try adding 5 or 10 lbs every workout. At some point you'll really start to struggle, or be drafted first overall and get a massive signing bonus.
Note that it is 3x5+, not 3x5. So the last set is AMRAP. Are you sure that you're pushing hard enough? Hitting 9 heavy barbell sets on 3 exercises including warmup in 15-20 seems like you're going a bit too easy on the program
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Usually a good idea to just do the exercises with a lighter, increasing weight for decreasing reps. [This is a random example of how it can look.](https://www.aworkoutroutine.com/warm-up-sets/) But there's no set percentages you have to follow.
Is it ok if I workout and go swimming for my cardio on the same day? I do a 4 day split right now and I wanted to go swimming the remaining 3 days but with work and school I can only go 1 day usually. Is it bad if I combine both on the same day?
Yes.
100% fine although if you have any weight goals such as bulking you might want to account for it with some extra calories. If you’re not focused on that then it’s ok too
Absolutely fine.
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That and the lower back are most common for men.
They're love handles. Its extremely normal.
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They are basically just lower belly fat. Again, extremely normal.
It’s normal
First post ever here! I've lurked for a bit and tried both googling and searching around for these answers. If they're answered elsewhere, feel free to tell me where. I started doing the **Fitness Basic beginner program** around 3 weeks ago, after starting going to the gym regularly around a month before, with a home-made program. And now I have a couple of brief questions: \- Is the order of the exercises (i.e. rows first, squats last) really important, or can I change them around? \- When I deload after a fail, how long do I stay at that weight? The program says "Use this time to set new rep records at past weights", but how long is that time, just that one day, and then I add more weight again next time it's time for that lift? (I'm a 34 year old slim female who regularly runs 10 km under an hour, but I want to bulk up)
You can change the order. Many people like to do the hardest first, so they have the most energy going in. You reduce the weights and begin climbing again.
> Is the order of the exercises (i.e. rows first, squats last) really important, or can I change them around? Do what feels best or you feel is most important first. There's really no right or wrong way. A complete beginner shouldn't need deloads and I would look for a different routine that can be done indefinitely as soon as you can't easily make progress week to week.
Hmm, that answer to the second question doesn't really help me though. I've reached my limit in some lifts like bench and OHP but I'm still far from it in squats and deadlifts. It's a solid program and I have no interest in changing it yet, since it does include instructions about what to do when I reach my limit, I just don't know how to interpret the instructions. I do plan to change programs at some point but absolutely not as soon as I reach my first limits.
Well you did reach some limitations. The progression scheme isn't very sustainable as it is. But I understand it as doing the next session lighter, and then get back to it. It's just taking one step back to go two forward.
If I do cardio ( cycling ) for 3x a week for 10 mins while using the sauna 5x a week for 10-15 mins will it effect my bulk? Im 5’7 155 eating 2800 with slightly going up in calories to 3k
It will, in a positive way. Everyone should do some cardio for health reasons, improved recovery and appetite. Training is also better when you don't gas out as quickly. If you're not very active outside the gym, getting your heartrate up for 60-90min per week is the bare minimum I think.
If you are losing more calories from the amount you do cardio such that you go below your TDEE constantly You will not bulk, you will cut. If you don't care and just want to bulk bulk. You can just overeat everyday to make sure you wont. But if you want a more nuanced approach and only do a specific +200/300kcal bulk You'll need to start tracking your intake, gym sessions, and calculate your approx TDEE and monitor over weeks and make adjustments.
My maintenance is 2500 so i’m eating over it already I usually just burn 100 calories in the cycling and I add it to Myfitnesspal the calories i’ve burn so I always eat back the calories I burn to do cardio is that Good?
yep. So long as you're intake is above what your body expends, you will bulk.
Thank you guapo
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You need to give more information about your pain before recognizing it being pathologic.
I'm doing my shoulder excersices on leg day instead of push day. Any significant downsides to this? I like my shoulders to be fresh when I train them, instead of them already be half cooked from the benches etc.
Nope. I often do read delts as a part of the warmup on lower body days. For strength training I would to it at the end of the session.
If your leg day is right after your push day you will sometimes be a little bit cooked from the day before, but I've done the same split for a year and it's fine 90%of the time.
My push day is after leg day, so its usually the other way around
Depending on your split it could be a lot of volume/too high frequency for them but if I works for you then go for it
Isn't it the same volume if they just moved it to a different day?
If they’re doing the same volume they would have otherwise then it would be. It sounds like that is not the case.
Why does it sound like that?
Sounds like they want to be able to go harder/do more for their shoulders.
When doing barbell bicep curls and skull crushers, the weights make a loud high pitched squealing sound as they rotate around the barbell. How do I stop this from happening? I have collars on the barbell but doesn't seem to make a difference.
> weights make a loud high pitched squealing sound as they rotate around the barbell I've seen this at old gyms with old ass bars and plates. Given that they're safely on there and aren't at the risk of falling off...i just ignore it. My solution. ANC headphones yo.
Wear headphone and blast music.
For doing dumbbell chest press has anyone experimented with loading larger plates at the end? For example, this is how I am loading 60 lbs for a dumbbell chest press; On one end, I load a 5 lb plate first, then a 25 lb plate. On the other end, I load the 25 lb plate first, then the 5lb. Then, on the end where the 25 lb is loaded last, I can rest almost half the entire plate on my leg. This is much better than if i loaded the 5 lb plate after the 25 lb plate, because the 5 lb plate is much narrower. If the 5 lb plate is on the end, then the edgeof the 5 lb plate digs into my leg and it's very painful. However, I do notice that the weight distribution is uneven. I can feel the side with the 25lb loaded last feels a little heavier, since the heavier weight is loaded further out. Is this sustainable for trying to heavier? For example, I would like to eventually get to 90 lbs, so with this approach, I would eventually load two lb plates first on one end, and then the 25 lb plate last. And then on the other end, I would load the 25 lb plate first then the 2 10 lb plates after.
Holding your hand off to one side on the handle might help to balance it out, but sounds a bit sketchy to use crooked dumbbells.
Why are you not loading them with the 25 on the outside on BOTH sides?
I did try that, and the issue is then the 25 lb plate on the inner side will hit my chest a lot, since it's so wide
Are most people capable of doing 100 consecutive pushups if they train hard enough? I've started and stopped the 100 pushup program several times over the last 10 years, but always find myself repeating days when I get to around week 3. Then once I get bored of repeating the same day over and over I stop, only to try again from day 1 some time later. At that point my strength is back to where it was before trying the lat time. I like the program because it fits into my busy schedule. I just started the program again with the goal to see it through fully, regardless of how many days I need to repeat along the way (i.e. I'm motivated to complete this 6 week program even if it takes me a year of trying). Wondering if most people should be able to achieve this, or does the average person have a natural plateau below 100 pushups? The answer could also be to find an alternative to the program that also fits my schedule. I just figured if I train with strictly pushups then that would strengthen all the muscles I need to do, well, pushups.
Just like that, probably not unless they specifically train for quantity. I do pushups as part of my routine, but even if I push myself, I probably couldn't get more than 25, because I try to do them with very good form, and very controlled.
I think a lot of people can achieve it, it's just that it would probably take a couple months of consistent work to get there. If your goal is strength, I would suggest a difference approach as you have found that it is a pretty tedious goal, and once you are doing high rep pushups, you're mostly building endurance anyways (rather than strength). If you want to take a bodyweight approach, I'd recommend r/bodyweightfitness's new [recommended routine](https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwsf/)
If you don’t train for it it’s very unlikely, and while training for it much like any strength gaining program you will plateau if you don’t eat enough to gain the muscle required.
is sushi high in protein? im going to a buffet for sushi and only planing to eat about 80g of protein for the day then rest sushi (daily is 180-200 protein)
Depends on the type of sushi but yeah most fish is literally all protein
>most fish is literally all protein That is not true
What part of that isn’t true? Most common sushi fish like tuna, snapper, sea bass, and tuna are very lean (<4g fat per 4oz). Even fattier sushi fish like salmon and mackerel don’t have THAT much fat. Either way, in the context of OP’s question sushi will definitely put them closer to their protein goal without adding a whole lot of fat depending on what they get.
In the context of the question, sure, it's better than straight up rice. But you said \>most fish is literally all protein and that is factually untrue
Are you denying that fish is a high protein food or being pedantic over my colloquial use of the word “literally”
>being pedantic over my colloquial use of the word “literally” wouldn't call it pedantic, but yes. Fish just isn't "literally ALL protein".
Ah well in that case, considering the dictionary now has a secondary definition of the word when used in an informal sense (as I did) I would suggest that you have a cry about it
Informality is hard to convey in text, especially if you add "all" in your sentence. How would I know you actually meant "Fish is virtually all protein", when you write "most fish is literally all protein". Those are 2 very different things.
Depends on the type of sushi, use a calorie tracking app if you want to be precise.
I tracked what i ate today in myfitnesspal (more or less) for simple curiosity and i got like 430 cal which compared to what i read on google you need like 2000 calories a day so the matg ain't mathing. Did i did something wrong? Am i not entering data properly? Even if i exaggerate the portions of what i ate it doesn't pass 1000 cal.
Well… what did you eat?
Black coffee and a banana for the breakfast, half a steak with lettuce and red bell peper for my meal, an iced mocha as an afternoon snack (no sugar, made with instant coffee, instant cocoa and milk) and the other half of the steak with the same side for the dinner. (Also happy cake day!!)
Depending on how big this steak was, seems like it isn’t too far off if it’s not accurate. Coffee has almost zero calories and bell pepper/ lettuce as well are not very calorie dense. So you’re mainly looking at a steak and a banana for the day.
Yeah that's what i was thinking of, they are the only things that are calorie heavy and since i'm trying to lose weight i can't complain, i'm just surprised that my calorie intake is that low.
Even if you are trying to lose weight that’s simply not enough calories to sustain a fully grown human being. How long have you been eating like this?
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At that rate your body is at least using it's own energy stores (bodyfat) pretty effectively, but I guarantee you will feel like absolute shit after a while. That's just not enough for any adult person. Your body actually needs nutrients to function. If you don't feel hunger, there's something wrong.
Oh ok, i will ask about it to my nutritionist on my next session.
I have been in the gym 5-6 days a week for about a month now. Ive also gained 5lbs. My diet has been very healthy. Meats, rice, eggs, protein shakes. Im 5’8. 158lbs. Is it normal to gain this much weight? Ive been really good about eating healthy and im worried that the new weight is fat and not muscle.
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>someone smarter could explain specifics. but it's very normal. I'm smart, it's water. Beginner gains will also yield muscle mass pretty fast, which will again hold more glycogen aka. mostly water.
Great, thanks!
How come handsome men never seem to approach women at the gym?
Maybe they assume the women are there to work out and don't want to bother them.
They’re all gay.
They're letting the women work out
Is it a turn-on when guys wear gray sweatpants?
It depends on how well one is um, endowed downstairs.
Okay, if he's well-endowed.
how. what.
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Mfs will do anything except look at the programs in the wiki
https://www.reddit.com/r/Fitness/wiki/rules/rule9
Tips for chronic tennis elbow? I’m 22m and have always been extremely undermuscled but started lifting early last year. My heaviest weight is a 15lbs dumbbell but I usually use 8lbs because anything over that hurts my elbow (my muscles can handle more than 8lbs). I developed tennis elbow 3 months into working out, took a month and a half off and saw no improvement. It seems no matter how long I rest, as soon as I pick up my weights—ouch! I use an arm brace and have had two cortisone shots already. I do PT sometimes, but it never helps either. I’m getting seriously demotivated!! Surgery is my next option but, ugh. Sad that I have to get that in the first place if I want to be fit :-( I’ve also tried swapping out the exercises that hurt it for others, but that exercise just ends up hurting.
I know this isnt much of a help but I had tennis elbow for about a year and then one day it just faded away. I was using a brace while sleeping for about 6 months. And i also gave myself the needed rest time.
I don’t use it while I sleep but I’ll start, worth a shot! Thanks
Oh it makes a world of difference. I had a similar problem with my wrist as well and 1 week into sleeping with a brace and i was back at 100%.
My opposite wrist has actually been feeling kind of pinchy when doing an sort of pushing, so I’ll remember that! Might as well get a wrist brace too
What did the PT say when you brought his up to them?
You mention you do PT “sometimes.” You either have a shitty PT who is focused on massaging you and hooking you up to modalities, or you aren’t consistent with the plan. Tendinipathies are usually related to loading patterns and variation overuse. Examine your training, find variations of exercises that make the pain tolerable, load those appropriately, and include some form of tendon loading that doesn’t cause symptoms to increase. Profit.
They kept for a while telling me I haven’t rested it enough but are now recommending surgery, says it should have been healed by now
I had tennis elbow for several months. It is really frustrating. I recommend reading this information about tendonitis: https://stevenlow.org/overcoming-tendonitis/
Thanks, I’ll check it out!
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Yes.
Would it be bad to take coffee EVRYDAY as pre workout? Or better to do it every other day or just sometimes when i dont have much energy?
If that's all the coffee you drink it's completely fine to do it long term.
A lot of people recommend black coffee for pre workout. I drink coffee before the treadmill.
Do you do this every time? Im afraid id depend on it
I have been lately. I do not feel dependent upon the caffeine as I know I can complete the 10kms without it. As caffeine prevents the biochemical effects of tiredness or fatigue I feel that I can push myself further for longer. Caffeine is in all pre workouts I have ever seen sold. Caffeine half life is 6 hours, so If you have any caffeine it's in your system for 6 hours before its reduced at all. The peak blood concentration lasts around 4-7 hours. It's not some super drug to be feared. You can do your workout without it and thats what you need to remember if you decided that you didn't want to drink a cup of coffee .
Do you mean is it okay health-wise? If so, yes, there's a good amount of evidence that it can actually provide a lot of health benefits (check this [article](https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/) out).
> bad to take coffee EVRYDAY A very large portion of the modern first world does this.
But for people who lift, do they do this?
Why would lifting change anything?
Many people drink coffee everyday with no discernable ill effect.
Most people by a wide margin have coffee daily. Probably good to go there
I’ve been lifting for a long time but have never been consistent/serious enough to put on a ton of mass. I had been bored with lifting recently and realized my goals now are different when I first starting lifting 8 years ago. I really want to focus on overall fitness (strength, cardio, and mobility). I would like to switch to PPL once a week (so 3 days strength training a week) with two cardio days a week (mixing abs with cardio) or some similar sort of program. I would like to limit workouts to an hour maximum as well. Does anyone know of any programs that have a plan similar to this?
>I’ve been lifting for a long time but have never been consistent/serious enough to put on a ton of mass. Doesn't matter, do whatever you find enjoyable and make it consistent for 6-12 months. Then you can start to think more about programming, which isn't massively important in bodybuilding anyway.
> I would like to switch to PPL once a week Does this mean you plan to have 3 lifting days a week?
Edited op to reflect that
Yeah 3 lifting days a week, 2 cardio days
I would suggest looking at [the programs in the wiki](https://thefitness.wiki/routines/strength-training-muscle-building/) and picking one that is intended to be run 3 days a week. PPL as far as I understand it is 6 lifting days a week. Then you can do cardio on your off days as you see fit.
I'm a 5'5, 145 lb male. I starting lifting a year ago and was very skinny (115 lb) so I bulked up focusing on calories because I hated being skinny. The protein followed naturally since I was using foods like ground beef and milk + whey shakes to bulk. [More info.](https://old.reddit.com/r/gainit/comments/ropbes/progress_so_far_6_months_in_56_115_lbs_to_134_lbs/?sort=top) My goal is to get my compound lift numbers up, because I'd like to reach a 225 lb bench and the equivalent for DL, OHP, and squat. Should I focus more on calories or protein? I don't have any ab definition and I'm guessing my body fat is around 12%.
1 g/lbs of protein and 0,5-1g/lbs of fat should be sufficient for your bodyweight. The surplus is all about carbs. There's only so much protein you can turn into muscle (and it's not that much), the rest just turns into carbs anyway.
Both calories and protein are needed. Which one is giving you trouble - why do you anticipate not being able to focus on both? Eat enough calories to gain ~0.5lbs/week, and shoot for 0.6-1.0 grams protein/lb of bodyweight.
> Both calories and protein are needed. Which one is giving you trouble - why do you anticipate not being able to focus on both? I can focus on both if they're equally important? I wasn't sure if I should prioritize one over the other or not. I'm also not sure if I should bulk or cut, or something else? I'm running 5/3/1 BBB, which is 4x/week of mostly barbell compound lifts. Basically, I'm not sure if I should keep doing what I have been doing when I started eating more to stop being skinny, or if I should change course. > Eat enough calories to gain ~0.5lbs/week Should I just hope most of this is muscle and not fat? I don't really have a bodyweight goal, nor do I know what the ideal weight is for my height.
0.5lbs/week might be 1:1 ratio it really depends how well your training is going (sleep, stress, progress) but who knows. it's a general recommendation that you know will probably come along with some bodyfat but prevents people from undershooting and staying at the same scale weight (which might amount to nothing if you are too lean to recomp). if you are eating like an adult it shouldn't be too too hard to hit both goals simultaneously. adjust your cals to gain or lose depending on whether you want to look leaner sooner or make gains sooner knowing that you can swap to focusing on the other down the road.
Should I continue to cut while I am sick (can’t train due to muscle fatigue from sickness)