Friday, March 11, 2016

How much weight could i realistically lose if i stopped drinking?

Im a 23 year old male, quite tall and quite slim, although i have a small beer belly that is only noticeable when I'm not wearing a t-shirt and sitting down. I am not far off 13 stone (round about 180 lbs) and i don't exercise much.

Iv been drinking since i was 18 and drink a lot every Saturday in the pub or in a friends house, and sometimes i even drink 8 pint sized cans myself on a Friday night in my house. In the pub I drink pints of beer, then eventually move on to jack Daniel mixers.

So, if i where to stop drinking for 2 whole months and add in at least 1 and a half - 2 hours running a week, how much weight would I realistically lose?

Also, what exercises should i do? I was thinking just going for runs every couple nights, along with push ups and sit ups in the house. What do you think?

Thanks for any help in advance.

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Squint(?) ab advice.

Started working out around 6 months ago and noticed my ab muscles are kind of skewed. Any way to avoid or remedy this?

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Tracking religiously for a month, not losing anything... it's OK because I know why!

So I'm no stranger to calorie counting, I've been using the LoseIt! app since 2012, and successfully lost about 20 pounds in a year. I recently decided to ramp up my efforts to lose the last 20. In addition to tracking my intake, I also rely on my Fitbit Charge HR to tell me how many calories I burn. I know it's probably not 100% accurate, but it's the tool I have. I maintain a spreadsheet with my calories consumed and burned, and my weight. I calculate my calorie delta, figure out my "expected" weight loss, and compare it to my actual weight loss.

So anyway, on February 9, I weighed 160.6. Today, I weighed in at 160.3. In the past, I may have been frustrated, quit going to the gym, become more lax in my logging because "it doesn't matter, this is too hard, what am I doing wrong?" But guess what- with my dedication to logging every morsel of food as accurately as I can (In the past I would perhaps not log "cheats" or days I eat with abandon and just put an estimate in and move on), combined with my Fitbit data (I've had one for a few years, but I never paid it much attention), I know that the reason I haven't lost anything, despite FEELING like I'm putting in my best effort, is that in reality over the past month, I've maintained an average deficit of 26.5 calories per day, leading to an expected loss of... .2 pounds.

So thanks, data, for keeping me honest, being real with me, and not allowing me to lie to myself. This has helped me hugely. Even though the data was always there, and your body never lies to you, just paying attention to what you're doing over the long term helps to make the process more clear and well-defined. I'm not discouraged, I just know I need to take control of my eating on the weekends, and continue to burn more calories through gym-going and long walks on rest days.

Sorry if this is rambly, but I just wanted to share this for all the winners out there who might not be seeing results and getting discouraged... perhaps you need to take a step back, like I did, and ask yourself "am I really all in on this thing?" Not saying plateaus don't happen, but you can't complain unless you're honest with yourself and giving 100%. Thanks for reading.

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Is re-introducing carbs to my diet making me plateau?

I started low carb at 144lbs and lost 11 pounds. By low carb, I mean I usually stayed below 30g-60g of carbs a day. Absolutely no bread, pasta, etc, but I had fruit and oatmeal and other things.

I've been eating a lot of ciabatta recently, and a lot of ravioli/pasta, because carbs make me feel happy and they're oh so yummy. I always make sure I fit it into my calorie deficit (1,200 calories a day). I've been stuck at 133lbs for about two weeks or so. (I'm 5'3.) This is the only change I've made that I can think of. Should I go back to low carb? I feel like it's too early for a plateau, I'm only 11 pounds in. I'm getting really frustrated. I even went up to 135 lbs this morning.

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I weigh 20 lbs. less in the morning. Is this normal?

So I have been dieting and exercising for two weeks now and I have lost 2 lbs. I have been weighing myself at the gym every evening and went from 267-265. However, I decided to weigh myself this morning and I was 241. Is this normal at all? I mean, that's a 24 lb. difference and it concerns me.

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A rant about how my mother frustrates me

I've been trying to lose weight seriously for the past month. I accept that this would take some time and I'm just focusing on accomplishing my daily goals. Earlier today, I was clearing out my closet and saw a pair of jeans that I thought weren't mine because they didn't fit me at all. I showed this to my mother and she told me that they were indeed mine. I know that some of my clothes don't fit me anymore and it wasn't that big of a surprise. Yeah, okay. She then told me that "I should really try to lose weight because my clothes don't fit me anymore."

Normally I'm not one to talk back, but I couldn't help myself. She knows that I've been exercising everyday and that I've been eating smaller portions of food. During meals she even urges me to eat more because she thinks I'm eating to little. She also tells me that I'm "working out too much." She knows all of the effort that I'm giving this and she makes a comment like that. So when I confronted her about this she just laughed it off, as if my concerns don't matter! She's acting as if I'm being overly sensitive. It's incredibly frustrating because for the good part of my childhood she's been telling me to lose weight and now that I am trying to do what she wants she isn't giving me the support I need. I don't want her to congratulate me with every pound I lose, I just don't want her to bring me down like that.

What should I do, loseit?

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[SV] I reached my christmas goal today.

Hello people, today is the day my scale showed 100lbs less than when I started 6 months ago. Originally my goal was to have 100lbs by christmas 2016. And now I'm here, at 230lbs feeling absolutely great. I'm close to my original goal weight which is 220lbs, but considering to lower it to 195. But first things first, 220lbs. I'm so happy that I'll be reaching that goal next month for my birthday. I can't stop this and I want to keep going, and that's such an awesome thing to know, as I've never been this dedicated with anything in my life before.

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[SV]/[NSV] Officially at my lowest weight since graduating high school and bought new jeans!

This is a huge SV for me! I officially hit a weight lower than 180 on a Friday! For the last few weeks I have hit 179.X on a Saturday, but I usually don't count those weights considering I am more dehydrated, usually due to drinking. 178.6 this morning! I am beyond excited. Here is to never seeing a 180 again.

Now for a NSV, and one that I am still shocked about. I went to buy jeans last night since I am down to one pair that fit. I go to the only store in town to see if they have anything. I pick of some Levi's skinny jeans, but they only have a size 8 and a size 12. Boo, I've been wearing a size 10 in my AE jeans. I grab the 8 just to see how far away I am, thinking maybe I'll get them and they will zip in a month or so. Nope, they freaking fit! I'm wearing them today, awful new jean smell and all. :)

Stats: F/24/5'8"/SW 211/CW 178.6/GW 160 Calorie counting/Running/Yoga

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Download the app charity miles!

The app charity miles allows you to earn money for your favorite charities while exercising at the same time! Check it out. Getting this app extremely motivated me to run outside. It tracks with GPS so walking or biking would work too!

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Ladies of Reddit please help a girl out!

Do you weigh yourself if it's that time of the month? I weighed in at 170 on Monday and lost 4.2 lbs last week! But today I weighed about .6 lbs heavier? I know it's not much but I was hoping to have a weight loss trend going and to consistently lose weight. Should I not weigh myself when I have aunt flow?

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No weight loss, feeling at a loss

Back story: My best friend committed suicide about 2 months ago. I am now struggling with depression and anxiety. I also have bits where I eat a lot or don't eat at all.

This past week and a half Ive tried to make a real conscious effort to eat healthy. I am eating smaller portions, more vegetables, exercising a lot more but I have not dropped a single pound. I feel like Im going crazy. I sweat up a storm at the gym and work really hard. The only results I see are maybe a little less "chunkiness" in my legs but the scale is denying it.

Any advice? Support? Anything is appreciated.

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Need help with losing 10% Body Fat

I am currently 6'2, 213 lbs with a calculated 22% bodyfat. I started eating around 1500 calories a day while getting an hour of exercise each day about 2.5 weeks ago and have already lose 5 lbs. I want to get down to about 12%-14% bodyfat since most of the fat resides on my midsection. My current plan is to lift weights Mon/Wed/Fri with 20 mins cardio after and then a long cardio/HIIT on Tuesday/Thursday for about an hour. If I keep up with this routine is it possible to lower my body fat percentage to 12-14% say in 3-4 months?

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My 4 month, life changing journey 298lbs to 262lbs. PICS in comments!

I was having serious issues with my health so I decided to finally do something about it.

Here are the before and after pics:

http://ift.tt/1Xi0ltD

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Could I get my new routine critiqued?

My current stats. 6'1 202 pounds. I've been doing mainly lifting for the past year. Doing my compound lifts and trying to improve my strength. Now I want to see how much I enjoy doing mainly isolation exercises. I've always dreamed of having huge arms. Call me vain but it's been the goal that has always spurred me on to work out.

I have been working on a new routine that is essentially me trying to get the biggest arms I can (within proportion).

My current routine is as follows.

Monday - Chest and Tris

Incline Dumbbell Bench Press - 4x10

Assisted Dip - 4x10

Dumbbell Bench Press - 4x10

One Armed Tricep Push Down - 4x10

Machine Fly - 4x10

Tuesday - Back and Bis

Pullup - 4xFailure

Bent Over Dumbbell Row - 4x10

Barbell Deadlift - 5,5,3,3,1

Cable Curl - 4x10

Wednesday - Legs, Calves, Bis and Tris

Machine Leg Press - 5x5 (Warmup)

Squats - 5x5

Romanian Deadlift - 4x8

Machine Calf Raise - 4x10

Dumbbell Lunge - 4x10

Cable Curl - 4x10

One Arm Tricep Pushdown - 4x10

Triceps and Chest

Single Arm Cable Pushdown - 4x10

Dumbbell Bench Press - 4x10

Lying Barbell Skullcrusher - 4x10

Machine Fly - 4x10

Assisted Dip - 4x10

Biceps and Back

Preacher Curl - 4x10

Barbell Deadlift - 5x5

Alternating Dumbbell Curl - 4x10

Chinup - 4xFailure

Cable Curl - - 4x10

Does this seem like a lot? On the off days I only do a 60% workout. Does anyone have any suggestions as to what could be changed to give me the size I want. I'm going to reassess after 6 weeks, I don't want to look like im 90% arms.

My big 3 lifts are

Squat - 308 pounds/140kg

Deadlift - 330 pounds/150kg

Bench Press - 198 pounds/90kg

Got to this point 90% with SL and then the rest with Kickass High Volume which comes with the Progression App.

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Is there a big difference between hitting your kcal goal exactly per day and averaging it per week?

For example if I should eat 3000 kcal a day and I eat 2700 on day A and 3300 on day B so, that I average 3000/day. Would this reduce the gains?

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What is "intermittent" about the same 16 hr fast period?

If one fasts for the same 16 hours (8pm-noon) each day for an extended period of time, then how can one classify their fasts as intermittent? It would seem that they've simply set up a new normal for their metabolism.

If one didn't eat breakfast four days a week and the other three days ate breakfast, but not dinner, I could see this as being intermittent. But following the same calorie intake schedule everyday seems to be the opposite of intermittent.

Tried searching for this but only found definitions of various IF diets and critiques for each.

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losing strength too fast on a cut?

I'm 6'3.6'' and weight around 205 lbs. I want to cut down to 195, and I'm eating 2400 calories daily using MFP. Prior to my cut I could squat 97.5 kg 3x5 and got up to 100 kg working weight. However, 3 days into my cut (my first leg day on cut), my squat dropped down to 90 kg x 5! Is such a rapid strength loss possible? I definitely haven't lost much muscle in just 3 days, so how is it that my strength dropped so quickly?

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What to do with scapula while doing back exercises/rows?

I've read the you have to retract the scapulas to bench and this helps immensely with working my pecs. Just wondering what do I do with my scapulas while doing Barbell Rows/Dumbell Rows and like cable rows/lat pulldowns etc. Do I do the same thing? Or is it because im training the other side of the spine that I push scapula forward?

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Cardio question

Is there a difference between doing 3 biking sessions for 30 min each and doing 6 sessions 15 min each a week?

I hate cardio but 15 min on a stationary bike is enough for me to check reddit.

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How do you motivate yourself to get into the gym if you work 12 hours a day? What kind of routine should I set up for myself?

Title should basically say it all. I work graveyard shift at an electric car manufacturer and work 12 hours a day, sometimes 6 days a week. I can't seem to find the motivation to get into the gym.

I'm not too far gone, 5'10" ~200lbs and feel I have a lot of potential. Im just so damn tired after work and the last thing I want to do after a 12 hour shift is exert any further energy. I also don't wanna work out to the point where it keeps me up afterwards. I basically have 4 hours a day to myself.

Anyone in a similar situation that can provide some insight or tips is greatly appreciated.

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Trying to decide if I should eat candy today or not, and still be within my calorie goal.

So, today I woke up with a really big craving for candy. I've only had breakfast today which consisted of two slices of dark bread with some butter. Maybe ~300kcal all in all, and then some flax seeds. Should I get candy worth $5 and a coke since I crave it so bad and not anymore today, and still be within my calorie goal? Or should I skip that and eat regularly? I've done it before, just not sure which is better in terms of weight loss. I'll be within my calorie goal either way.

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[NSV] Killin' it!

Finished my workout session at the gym last night and went to the locker room. Guy I always see there says "You're killin it with your workouts!". Felt good!

Also.. SV.. Down 11lbs since I started on Jan 18.

32M, 6'4", SW 225, CW 214, GW 205

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Squat problems

Been lifting a while. My balance has never been great, and when I squat I just don't have much confidence. Anyway I've started to get a sort of pinching feeling in my left hip when I squat. I know I can lift more but this little pinch won't seem to go away. Are there any replacement exercises I can do instead that are just as effective? I can't think of anything that would be as effective as a squat seeing as it's one of the big 3, and I enjoy squats, I just don't seem to be very good at them.

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Those of you with PE, how was your bench progression when you started lifting?

Did your bench stall more than your other lifts? Did you experience so called 'linear progression'? How long did it take you to develop well defined pecs? Did you do any specific exercises to target the pecs in addition to bench/dumbbell press (like flies and dips)? What program did you follow? I have a moderate case of Pectus Excavatum and not gonna blame that for my lack of bench progress/pec development but I can't help but feel that it might have a tiny thing to say at the very least.

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I hate leg day with a passion. What exercises are an absolute must for legs?

I hate leg days with a passion so I usually end up skipping them. What exercises are an absolute must so I can cut leg exercise down to bare minimum?

The way I see it doing at least 2 exercises is better than having like 4 and often skipping them.

I usually do legs and shoulders on the same day.

Squats (3x5 currently) are obviously in, is there anything else I need (I do DL on back day).

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Creatine and Water

I understand the importance of drinking plenty of water while taking creatine. My question, however, is are you supposed to be significantly hydrating/hydrated during exercise or just throughout the day?

I workout fasted in the morning, only taking creatine and preworkout, so it is probably my least hydrated time period during the day. Should I be downing a lot of water beforehand? I drink plenty of water throughout the day, typically 4-5 liters.

Any info is appreciated.

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Critique my plan please?

M 22 300lbs 5ft 7

Exercises:

Cycling at 10-12 mph for... and wait for it... 6 hours. (3x2hrs)

Then lifting (SL)

So basically super low intensity for a super long time.

Diet:

Whole foods plant based vegan. History of heart disease and I already have HBP and high cholesterol. So basically 2500-3000 calories of beans, whole grains, fruits and vegetables. According to chronometer I'll be averaging about 110-120g of protein per day. Enough? Should I add a supplement until I'm finished cutting?


I have found myself with a lot of free time now my business is running itself. So I want to fill the time and get the fat off me asap as it's accumulated quite rapidly over the years.

Don't tell me I'm crazy. I know that. I wouldn't be successful if I was normal. Is it dangerous though?

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What's your go-to food to reach your calorie/macro goal for the day in the evening, when u haven't eaten enough?

Just looking for some suggestions. I often wat a bag of almonds or walnuts to reach my calorie goal.

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Whats better Diet drinks or Water?

Diet drinks and water both have 0 calories. Many people say stop drinking soda's but what about diet drinks?

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Foolish Friday - Your biweekly stupid questions thread

Get your dunce hats out, Fittit, it's time for your biweekly Stupid Questions Thread.

Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.

As always, be sure to read the FAQ first.

Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".

Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well.

So, what's rattling around in your brain this week, Fittit?

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My favorite way to keep my dog and I in shape through the winter

Backcountry snowboarding. :)

This is my "pinnacle sport" as nothing else I am involved requires such a level of training, skills, gear, planning, attention, and stamina. It gets even more complicated when I add in cameras, camera harnesses, hot food, and cold beer. :)

I love it, though. No lift lines, fresh snow even a week after the last storm, very few people, and no one cares that I have a dog with me.

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Eating Disorders

I am a self-diagnosed binge-eater, currently up 10 pounds since 2 weeks ago after some stressful life-events. I'm going to see a doctor later today to talk about it, but since fittit has always been my go to place for fitness and health advice I thought I'd post here first!

Background

Currently 20 yr old male weighing 76kg. Working sets are B160, S225, D265, OHP100 for a set of 5-6 reps. Been kcal counting for about 10 months now using MyFitnessPal. About 2 months ago fell off the wagon when exam-time hit, gained a few pounds and can't shed them back off. Been "cutting" for about 2 months now but it is more of a dirty bulk atm!

I absolutely love food, but I'm not the best chef with a low calorie budget so most of the food I create when on a cut is pretty bland. Bulking is super easy for me, the hardest part is limiting myself to only 2700kcal! My goals are to be strong as fuck, and lean as fuck with no real timeframe - been following Greyskull LP fora few months but made no real gains since I stopped following ICF 5x5, for dietary reasons rather than programming I believe. I don't smoke, don't have any injuries & don't do any cardio currently.

I would estimate my bodyfat at somewhere between 15-20% currently, only got tested once with calipers which told me 9.6% which is clearly wrong (done by a personal trainer) because I have a bit of a gut.

Questions

What is your advice for avoiding eating disorders?

If you have overcome an eating disorder in the past and don't mind sharing, how did you do it?

How do you avoid developing an eating disorder?

Any advice or constructive criticism is welcomed.

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Physique Phriday

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

  1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
  2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

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For those of you that work really active jobs, how do you motivate yourself to work out?

For those of you that work in places like restaurants, farms, or construction, how do you motivate yourself to work out after pacing or lifting shit for 8 hours?

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Too short for squat rack: shallow "squat" safely or squat properly outside rack?

Hello!!

Thank you in advance for helping me with this :)

About: So first, I'm 161cm/52kg/F, new to lifting, but not new to exercising or bodyweight squats. I'm in Korea, barely speak Korean, but have started to go to a new gym with some Korean girlfriends who are always willing to translate.

Problem: The squat rack's safety bar is too tall for me and is it not adjustable. If I squat below parallel (aka if I squat properly), I will hit the bar almost every time. In addition to being annoying, I'm afraid that it will lead to bad form and injury. My form has gotten the stamp of approval from a couple personal trainers who work at the gym, so for this question let's just assume I'm fine there. However, given that my interest is lifting progressively heavier weights and I have a history of knee injuries, I want to be extremely careful about my form to prevent any back issues etc.

So my options are

  1. Squat without safety with spotter

  2. Find something to stand on

  3. Squat improperly inside the rack

  4. Don't squat (or just goblet squat etc)

  5. Squat without safety

  6. ??

1 is not an option. The girls I go with cannot spot, and no one else speaks English, nor does it seem to be appropriate to ask. Additionally, I've read that squat spotting properly is difficult so I'm not sure I want to trust a random. Let's just say for now that this is not an option and try to find a different one please!

2 is not an option. I'm looking into this, but given that it needs to be a very solid object at least (or stacks to) 10cm thick it will be difficult. Unless you have easy suggestions let'd also leave this aside for now.

3: The trainers at the gym believe that, even though I can't go down all the way, I should squat inside the rack for anything above 30kg ish (20kg bar + 10kg). As I progress in weight should I choose this option?

4: Or, should I be content with just the bar / goblet squats, and realize that this is currently not an option. I mean, squatting is only the single most useful exercise...?

5: YOLO? Is this an option if I progress carefully and slowly?

OR 6: Magic other answer that I have not considered??

Please let me know what you think!! THANK YOU :)

Note: The way this gym works is there are a bunch of personal trainers around... that I've made friends with and help out. But due to somewhat of a language barrier and that I am not inclined towards blind faith of certifications, I'm not sure how much I trust their advice. Which.. of course.... is why I turned to the internet?? Lol

PS I already searched the wiki for similar questions and didn't find the answer I was looking for (http://ift.tt/1P379VY , http://ift.tt/1WdRits etc)

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How important is it to follow a certain workout routine?

Instead of simply going with the flow? As a beginner, I'm currently just doing what I feel my muscles need, and working on the weaker muscles. If I haven't done chest in a bit, I'll do chest; if I feel my biceps need work and they aren't sore from yesterday, I'll do some curls; if i really need to get some leg work in, I'll do some leg extensions/presses, etc. Is this terribly inefficient? Should I follow a specific plan?

BQ: My gym doesn't have a squat rack, only a smith machine. Should I use the smith or do goblet squats? And for goblet squats, do I have to hold the dumbbell in that specific way, or can I hold two dumbbells in front of my shoulders instead (feels more comfortable)? Is there any difference?

Thank you, and sorry for the very messy post...

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Hourglass Male Cure Depressed

I have a really bad hourglass I am about 14% body fat. Is there something I can do to cure it or am I doomed with bad genetics.

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Form check Deadlift. 95 kg, 78 kg BW

Form check

I weight 78(172 Ibs) Kg and i am 170 cm tall. The lift is 95 Kg(209 Ibs)
Watching the video myself i see that i need to straighten my back more, and i need to lift in a more straight line.

A week ago my back kinda hurt after deadlift so i watched a video with Alan Thrall on how to deadlift and tried to correct my form. The video is the result of that.

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Is this routine ok for me and my scrawny buddy? Also is this protein safe?

http://ift.tt/1cHWxRq

I actually used to go the the gym a bit with my father a few years ago but I pretty much have forgotten everything I learned and my buddy is pretty weak I'm trying to get his form all down.

Also is this stuff ok to drink? http://ift.tt/1TzGYhE

I have two of these containers one chocolate and one strawberry was wondering if these are going to give me a heart attack or something, my buddy is thinking about ordering jym (http://ift.tt/156GJDf ) is that stuff ok also? I didn't really ever take protein or vitamins before.

Edit: Fixed links I think

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Help building discipline

I always start up fitness routines but i am never able to keep to them, what do you do to build the discipline to stick to it?

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Can anyone tell me what machines at a general gym can help strengthen knees and ankles?

I know walking and such activities can help overall, but I am looking for something to add to help my legs not be so weak.

I do not just mean strength as I have an issue where I have always walked on the outside of my feet. So somwthing that can help strengthen, but also with flexibility or something to that effect.

I need physical therapy, but am unable to get it for a while, so I hope some of you may have some suggestions.

Thank you in advance. : )

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HIIT bs Cardio?

Tried my first HIIT workout just now got a great sweat in but I'm a bit worried that it's not as good for cutting as say a 10k or even a 5k! I just feel like I wasted energy and could have just ran 5 miles for cardio. Am I just doing a bad workout for my level endurance ( sprint 30 brisk uphill walk 30 seconds for 13 min) should I spend more time or find a way to up intensity?

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Is sitting posture the cause of genu valgum/knock knees in guys?

Ive seen some guys going from FAT to FIT and dont have this so i dont think obesity could be the problem but more like a sitting posture problem perhaps? could sitting like This , This or This or other sitting postures cause knees abnormalities like in this Picture or there are people with more genetic predisposition to this and it has nothing to do with posture?

submitted by /u/RealDopa
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Alternate Day Fasting (ADF) Diet Guidelines - Will This Work?

I know diet is mostly about calories-in vs calories-out. And I've used various weight loss methods that ultimately worked by restricting cals; 'clean eating', calorie counting, low-carb, carb-cycling, keto, IF, etc.

But the best method I've found that fits with my lifestyle is Alternate Day Fasting (ADF) where every second day you cut back to 500 cals, and on the other days you eat whatever you want. It's simple and easy to follow and keeps me sane - plus you can lose a ton of weight.

Also if I don't diet at all I tend to put on weight, about 1kg every 3 weeks, just by eating normally. Considering 3500 cals is a kg of fat, that means I naturally overeat by about 1,000-2,000 cals a week.

So I was thinking of incorporating ADF into my life and lifting schedule by following these guidelines:

  • No fasting, just normal eating for a slight surplus and weight gain.
  • Fast 1 day a week to maintain weight.
  • Fast 2 days a week to be in deficit and lose weight.
  • Fast 3.5 days a week (ADF) to be in a large deficit and lose lots of weight.

I thought it could be a good rule of thumb to follow because I hate counting calories and other restrictive diets that exclude certain food groups. And this means I only have to count calories for one meal every second day (or less). Plus it's flexible enough to fit in with my lifestyle.

I haven't tried this yet (I have only done ADF to lose weight) so I was wondering if you guys thought it was an ok plan? Or am I setting myself up for failure here?

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I dont see me improving

Hello there

So in November i decided i wanted to change my lifestyle a bit, start exercising and eating healthy/cutting down on drinking. I am 1.87 meters 75.8 kilos

I'm a beginner so i went for a PPL beginner exercise plan, more specifically this one: http://ift.tt/1RbOoRD With adding PX90 Ab ripper x every 2 days

Now its March and i must say, im beginning to get a bit unmotivated about the whole excise thing. Dont get me wrong, after finishing that workout through the day i feel refreshed and energized BUT. Im not seeing alot of improvement in my strength or body, which i find strange since i rarely skip any days maybe 3 times a month.

Ex. 05/11/15 - 11/03/16 these are the improvements on this particular set which ive seem to be getting the best results

4x5, 1x5+ Overhead Press (20k) Improved to 25k

3x8-12 Bench Press (10k) improved to 25k

3x8-12 Incline Dumbbell Press (8k) Same

3x8-12 Triceps Pushdowns (30k) improved to 45k // SS 3x15-20 Lat Raises (4k) improved by doing more reps

3x8-12 Overhead Tri Extends (25k) Improved to 30k // SS 3x15-20 Lat Raises (4k) improved by doing more reps

So in 4 months of training i seem to have gotten 5 kilos stronger, Is this normal for the amount of work i put in? My diet is pretty simple: Breakfast: Whole wheat break with fried eggs (Olive oil) on top + Glass of squeezed OJ Lunch: whole wheat spaghetti with homemade sauce (Either fish or minced meat) Snack(If hungry): Apple or nuts Dinner: Same as lunch

I dont have issues with food, i dont keep calorie score, i just eat when im hungry. I also drink a glass of Biotech whey protein powder with a scoop of creatine 30 minutes before and right after each exercise.

Should i be looking to improve form? Adding more weight just makes it hard for me to keep my form good, but i honestly dont know what more i should be doing. If anyone has some tips that would be greatly appreciated

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How do you track the calories of weight lifting?

I really have no idea how to track the calories I spend in a gym session. Do you guys just use a fixed number you once calculated? It seems like there are so many factors.

Assuming about six exercises of 3 or 4 x10 repetitions over a period of one hour, would 250-300cal sound about right? I'm pretty fit and my heart rate usually isn't that high during lifting.

submitted by /u/Katanae
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The Food Scale & my DUH moment of the day

So I've been measuring my food on a digital food scale for about two weeks now. I've always been careful about precision - carefully weighing the container without food and then with, subtracting the weight of the container to get the correct weight.

Today, without thinking, I put the container on the scale before turning it on and it was zero! Duh! Why didn't think of this before?

Have any of you guys had a similar "duh" moment lately?

Share below. And it's okay to laugh at me. :P

MFP: chubbyswagger

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Attempt number 4 of 2016, 5 days in

I started my 'Mother of All Diets' on Monday 4th January 2016. This came crashing to a halt 3 weeks later when I weighed myself and got despondent at the low result. I started again after two weeks of force-feeding myself pizza, dabbled for a bit, then gave up. A third additional short-lived attempt failed, but as of this Monday, Diet number 4 appears to be sticking - thus far. Diets only fail when you decide to give up.

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NSV. Stopped eating a good meal because I was full.

Today I was with my wife eating Bojangles, and I got full and...stopped [gasp]. I usually tend to over eat when I'm "cheating" on my diet, but today it was so easy to stop and it felt great. I really felt in-control. It didn't at all feel like a situation where the food is so good that you have to eat all of it. I more or less just had the attitude like "hey its just food, I can get it any time I want it, I don't have to eat it all right now."

Over eating has always been my biggest problem, just sharing my experience so that maybe those with similar problems will realize that they are in control too. Keep up the good work guys and gals, summer is approaching!

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Time to Ramp things up :- My next step on a long term weight loss routine.

So i made a pledge to myself to start loosing weight "the easy way". what i mean by that is not attempting everything at once. Dont go full throttle into dieting and excersise right away in order to loose X Kilos in X time.

Because of this i ma not weighing myself or keeping track of my proigress. rather i am making little steps every so often in order to change on a fundamental level how i behave with regards to loosing weight. adding another step when the last one no longer seems like an issue anymore. This is long term weight loss no quick simple fix so keeping track would just make me disheartened knoing that very little is changing in the short term.

The first step i took was no more takeaways (i'm now once a week with if with friends rather than twice a week) this has now become no longer an issue of wanting and i'm in the routine to cook again.

The next step was portion size controll. No longer do i have a massive meal every day for lunch and dinner. now i only have a sandwich for lunch and i don't eat everything i cook learning to save things for future meals.

the next step was cut down on soft drinks. this took me ages to achive i used to drink about a litre of energy drinks and 2 litres of cola a day. I changed this out for water and healthier drinks but i couldn't get over the fact i was always thirsty. turned out when i stopped smoking the need to drink was lessened extensively and now although my intake of drinks is still high its much much lower than what it was to the point that its probably only 1 litre a day now.

The next step was snacks and junk foods. i used to skack a lot. now i dont miss it that much. I never snack during a weekday and its accidently crept into my weekend without me noticing. Altho i still allow myself whatever i want on a Saturday.

The last step was excersisea little. This was a tough one and i'm not fully adjusted to it yet but i now go for an hours bike ride every Saturday morning. it still feels a little hard but i know if i keep it up the routine element will take over soon.

this may not seem like much (and during the quitting smoking i put on weight rather than loose it, hence the snacks became the next issue) and it has taken me six months to get this far but each of these things is better for me and progresses weight loss as a goal. its just what most people do in a few days has taken me a year, but i now have the benefit that these habbits are seccond nature to me.

However i'm currently out of ideas for the step after the bike ride. i would rather it not be exercise related (or if it is something very minor) as i'm finding going for the ride difficult at the moment would rather not tip the scales overboard and feel like i'm being pushed too much in the excersise route. anything else i could try aand do? and is this plan even worth continuing? is it a useless idea in the first place and should i go back to more traditional routes of making a snap change?

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Does it make sense to cut but still drink protein?

I don't think it makes sense but my friend says otherwise.

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Any tips on buying a dress suit while in the bulking phase?

I'm buying a nice suit blazer with a chest size that is 1" larger than would currently be a perfect fit. I plan to grow into this suit, but am wondering whether it will be too big after I cut. I know strength declines during a cut but does size as well? In other words, should I expect my chest size to decrease a bit after a cut, or will my chest size remain the same (assuming I cut effectively). Anybody have experiences with buying a suit?

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M/32 (6ft 5in: 370+lbs>208lbs>220lbs) Lost weight eating Fast Food and Pizza. (IIFYM) For those of you who think it can't be done, allow me to be your motivation!

Introduction:

I've been a long time lurker here on reddit, casually browsing the front page and various sections just for laughs and information, but I've never really had anything I felt strongly enough about to post. But my weight loss journey is something I feel very proud of, and now that I've found this reddit section, I though I would use my story to try and motivate others that feel lost.

Story:

I've always been a bit of a big guy. As posted in my title above, I'm a tall guy at 6ft 5in, and when I graduated high school I was a happy and hefty 265lbs. After high school though, thats when my weight began to skyrocket. Most of my free time was spent going out to dinner with my then girlfriend, and playing video games at home, or at a friends house. Short of that, I really had no social life and this lasted for about 8 years. I remember sometime during this time, my girlfriend and I went to Knotts Berry Farm, and trying to ride the Jaguar, when I found out I would not be able to ride the rollercoaster as the safety bar would not fit over my body... But I contributed that to my height..... But then, in late 2011, one day a relative of mine, a little younger than me, got news that she tested positive for Diabetes. This was a wake up call for me, as we both were overweight, but I knew I was heavier than she was... so if she has diabetes, then that means I was a candidate for sure. So I knew something had to change. The first thing I needed to do was find out exactly where I was, weight wise. In my mind, I felt I hadn't looked any different than high school, but the scale soon brought me to reality. First scale I tried was just my family scale (good for up to 320lbs), which to my surprise read "ERR" once I stepped on it..... Ok... thats sucks... luckily I knew of a buddy that owned a scale that went up to 365lbs. So I tried his scale.... and "ERR" again... Ok so I'm heavier than 365lbs! Something has got to change, and my journey began there.

Diet:

This is where I first struggled. Like most that decide to diet, first thing I did was go on the strictest diet I could think of. Tossed all the food out I had in my pantry, and went to the grocery store and stocked up on oatmeal, chicken breast, veggies, salad, salmon, lean beef etc.... And then stopped and picked up a Large pizza on the way home.... after all, I'm gonna start my diet tomorrow.... Of course, tomorrow never came, because I would start off my day ok, eating oatmeal for breakfast, canned tuna (w/ mustard) for lunch, and then by dinner I was craving my old habits, so I would give in to a fast food dinner such as 2 double cheese burgers at MC Donalds large fry, and large Dr Pepper.

So this diet thing wasn't going to work for me, I realized I couldn't just give up comfort food like this. After all, food is considered social in my family, my girl likes to go out to eat, and quite frankly I love food myself. So my goal was to figure out a way that I could eat the food I loved, and still lose weight...

I signed up with Bodybuilding.com to do some research on weight loss. And I came across something called If It Fits Your Macros (IIFYM) and Calorie counting, which seemed to be my dream come true. Was it true that I could eat whatever I wanted, whenever I wanted, and as long as I stayed in a caloric deficit, I would lose weight?!?!? After reading several forums, most people believed that you still had to eat "clean, healthy foods" to lose weight, but I didn't see how your body would know the difference between a good calorie and a bad calorie (when it comes to losing weight, Nutrition wise is another story). So I decided to try IIFYM and calorie counting, and enjoy myself... in moderation.

STAGE 1:

I downloaded MyfitnessPal to keep track of my daily calories, and began keeping track of things I ate throughout the day. When I first began using the app, my goal was to eat 2000 calories or less per day to drop some lbs. Food type didn't matter, just whatever I craved, just under 2000 calories.

SAMPLE DAILY MEALS

SAMPLE 1: Breakfast: One A Day Multivitamin - 15 calories 6 egg white omelette - 90 Calories 4 slices Center Cut Bacon - 100 calories 1 slice Fat Free Cheese - 25 calories

Lunch: ON Whey Protein Shake - 120 calories Sugar Free Metamucil - 15 calories

Dinner: 2 McDonalds Mc Double - 390 calories each (780) 1 McChicken no mayo add mustard - 300 calories (OR) 2 In & Out Double Double (ketchup and Mustard instead of Spread) (550 calories each) Snack 1 Bag flaming hot Cheetos - 480 calories

Daily Total: 1925 Calories

SAMPLE 2: Breakfast: 2 Servings Cereal (cinnamon toast crunch) w/ 1 serving non-fat milk - 300 calories

Lunch: ON Whey Protein Shake - 120 calories Sugar Free Metamucil - 15 calories

Snack: 1 Bag of skittles - 230 calories

Dinner: 1 whole Digorno Pizzeria Pizza (Primo pepperoni) - 1360 calories

Daily Total: 2025 calories

You get the idea... And my weekend were cheat weekends, where I wouldn't monitor my calories, and just eat whatever I want, whenever. This still allowed me to go out with friends, with my girlfriend, and didn't hamper my social life too much.

Workout: During this time, Only workouts I did was cardio in my apartment gym 3 days a week, for 45 mins at a time. Nothing too big at all.

Progress: This lasted for about 3 months, and during that time, I would go over my friends house every once in a while and weight myself. Finally seeing a number on that scale was my first victory, even though it was 354lbs... but over time, that 354 became 330's and eventually 320lbs. At this time, I decided I wanted to incorporate some weight training with my cardio, to try and combat the potential loose skin I was now afraid of.

STAGE 2:

Workout: I looked online for a good beginners routine that I would be able to do with dumbbells only, as this was all I had available to me in my apartment gym (set that went from 10-40lbs), and I was still too ashamed of my body to try and workout at a LA Fitness. I found a routine very similar to this one here http://ift.tt/1qDVeaZ and just did it every Monday Wednesday and Friday, with 45 mins of cardio every Tuesday and Thursday.

Mon,Weds, Friday: Squat - 2-4 Sets - 8-12 reps - 5-10 kg Stiff Leg Deadlift - 2-4 Sets - 8-12 reps - 5-10 kg Lying Press - 2-4 Sets - 8-12 reps - 3-6 kg Lying Flys - 2-4 Sets - 8-12 reps - 3-5 kg Overhead Press - 2-4 Sets - 8-12 reps - 3-5 kg Lateral Raise - 2-4 Sets - 8-12 reps - 3-5 kg Bent-over Rows - 2-4 Sets - 8-12 reps - 4-6 kg Biceps Curls 1-3 Sets - 8-12 reps - 4-5 kg Lying Triceps Extensions - 1-3 Sets - 8-12 reps - 3-5 kg Abdominals Crunches - 2-4 Sets - 8-12 reps - 2-5 kg

Tuesday, Thursday: 45 mins Cardio (treadmill, or elliptical)

Weekend: Rest

Diet & Progress: My diet didn't change at all from what I was doing before as I felt my calorie deficit was enough, and after another few months, I was able to drop down to about 285lbs.

STAGE 3:

Exercise: At this point, I was beginning to bore from working out in the apartment guy all the time, and was looking to try something new, so I decided to sign up at LA Fitness where I would have access to more equipment. With this new gym, came a new routine, and this is the routine that I've been using since (with minor modifications every few weeks)

5 Day Split:

Monday - Chest (4 sets-12 reps)

Incline bench Flat Bench Decline Bench Chest Fly Machine Cable Crossovers Dips Abs 30 mins Cardio Machine

Tuesday: Back (4sets-12reps)

Pullups/Assisted Pullups Lat Pulldown High Rows Seated cable rows Dumbbell rows Hyper extensions 30 mins Cardio Machine

Wednesdays - Shoulders (4 sets 12 reps)

Shoulder Press Lateral raise machine Rear delt flys Dumbell Front Raises/lateral raise Supersets Shrugs Upright Rows Abs 30 mins Cardio Machine

Thursday - Legs (4 sets 12 reps)

Deadlifts Leg Press Hack Squats/Squats Leg Curls Leg Extensions Calf raises 30 mins Cardio Machine

Friday - Arms (4 sets 12 reps)

Barbell curls / skull crushers superset Hammer curls / dumbbell tricep kickbacks superset Supine curls / rope pulldowns superset Cable Curls / cable tricep extensions superset 7-7-7's / tricep dips superset Abs 30 mins Cardio Machine

Saturday, Sunday - REST

Diet: Now this changed actually a few times... At first I kept the same IIFYM diet I had been doing until I hit 265lbs, but then I hit a plateau for a month. During my frustration, I found r/keto and I gave that a shot. Doing keto for only a month and a half bust my plateau, and allowed me to drop down to 245lbs. After I got off keto, I went back to my IIFYM diet, with a new calorie intake goal of 1700 calories per day, and continued to lose weight were I would eventually setting at around 225lbs. It was here I hit another plateau where I would add in a second LISS cardio session per day. This allowed me to drop my lowest point of 208lbs.

Where I am Currently:

The entire weightloss progress took about 2 years, and I have been able to keep the weight off since then (From 2014-now) making little strides here and there. After spending the last summer walking around with visible abs, and enjoying every minute of it, I knew I never wanted to lose that... But I also felt small. Most of my friends and family said I was too skinny, so I knew a winter bulk would be in order. Starting in September, I went on a dirty bulk, where I monitored nothing that I ate, got on creatine, and dropped cardio complete. My only focus was making sure I went to the gym every weekday. And by January 30th, I got back up to around 235lbs. Mid February, I began cutting to judge my progress, and currently sit at 220lbs as seen in my current photo (Photos Below).

Current Workout:

5 DAY SPLIT (Still the same routine above)

Current Diet:

IIFYM, 1500 calories a Day, Cheat Weekends Big 3 Lifts: Bench - 335 Squats - 355 Deadlift -455

Progress Photos Starting weight -370lbs http://ift.tt/1YDuBjX

Progress http://ift.tt/1YDuBjZ http://ift.tt/1YDuBk3

Starting (370) vs Lightest (208) http://ift.tt/1YDuzss

Lightest (208) to Current (220) : After Bulk http://ift.tt/1YDuBAm

Conclusion:

And there you have it. It is possible to go from Morbidly Obese, to reasonably fit, and keep it off for a while. It is also possible to eat what you like, enjoy life, and still lose weight. It just comes down to moderation and self control. I understand results would have possibly been quicker if I ate clean, but I realized I would never succeed eating food that I didn't enjoy so I had to find something that worked for me. All you need to do, is find what works for you, and keep working, even if things slow down, keep pushing and you will accomplish your goal.

TLDR: Weighted 370lbs+ (Scale said ERR) Lost 160lbs over 1&1/2 years eating fast food and pizza (reached 208lbs) Kept weight off for 2 years Currently bulked to 220lbs

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NSV: climbed a mountain

Okay, it was a small mountain, like a mile and a half up... But it was steep and I wore my 25 lb baby in a carrier and pushed my 35 lb toddler in a stroller, and we made it!!!!! We took a picture at the top, and I didn't give a damn how many chins were in it, today I am proud of myself, and that picture, and the smile on my son's faces because we made a memory, and had a small victory on a long road of what I intend to be much larger victories.

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Bench = squat, what do?

Due to spinal issues I wasn't able to barbell squat when I started lifting but I am now able to, my 1RM for squat and bench are both about 275, what if anything should I do about this?

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[SV] Lifted weights for 1.5 month, put on 2.2 pounds on muscle!

I had my body fat percentage checked in January with Bod Pod. Started lifting free weights about 1.5 months ago. Had my body fat checked again today with the Bod Pod.

So, since January, I lost 7 pounds of fat and put on 2.2 pounds of muscle!

I also increased my squat and deadlift by about 30 pounds each!

For my workouts and supplements, I follow some stuff that I found in my university's library (in the references below).

I mostly follow Strong Lifts, but I do a 2-day split, for a total of 4 days in the weight room every week. (This isn't an ideal split, but it works best for my work schedule. Follow the actual Stronglifts schedule, if you can).

For reps and sets, I do the following: I do 2 sets of 8-12 reps. On the 3rd set, I go to failure. If I can do more than 10 reps, I add more weight (1).

For supplements/nutrition, I do the following:

  • Eat a light meal (25% of total daily calories) 2 hours before going to the gym

  • Drink 25g whey protein, 15g branched chain amino acids (2), 5g creatine (3), 5g glutamine (4), and 2 cups skim milk 30 minutes before going to the gym. A combination of protein, creatine, and carbohydrate (skim milk) enhances resistance training (5)

  • Drink 3 cups of coffee 15 minutes before going to the gym. (caffeine improves performance during exercise) (6)

  • During my workout, I drink 15g branched chain amino acids mixed with 50 ounces of water.

  • Immediately after my workout, I drink 50g whey protein, 15g branched chain amino acids, 5g creatine (3), 5g glutamine, and 4 cups skim milk.

I take 5g creatine before and after lifting weights.

The branched chain amino acids, creatine, and glutamine aid in recovery. Before I started taking them, it took me about 3 days to recover from doing squats and deadlifts. Now, I can recover after 48 hours.

Faster recovery = more time in the gym each week = faster progress!


References:

(1) http://ift.tt/1VvSrMj

(2) http://ift.tt/1ogSM68

(3) http://ift.tt/19xqZE5

(4) http://ift.tt/1TPSQwu (page 100)

(5) http://ift.tt/1pbuX4Z

(6) http://ift.tt/1TPSQMK

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