Wednesday, March 16, 2016

(27/M/5’10”) After finally getting fed up with being fat my whole life, and losing 115 pounds in 9 months, I have now successfully kept it off for 6 months. Never give up on yourself!!

Progress pic: http://ift.tt/1U8wczj

So there I am. I found that old picture on Facebook today, and honestly can't believe I was that fat and never really realized it.

I did it by eating 1000 calories per day (doctor recommended, don't worry!), and slowly increasing the calories over 9 months to my current 1750 per day (plus unlimited amounts of sugarfree gum!).

I also began lifting weights a few months ago, and am finally seeing some definition! I lift every other day, and on my off days I go on the treadmill.

Never give up on yourself!!

submitted by /u/Tomes2789
[link] [comments]

from loseit - Lose the Fat http://ift.tt/254IlZw
via IFTTT

Where'd my abs go?

This post is half looking for advice or anecdotes and half complaining because I have no one else to talk to :/

On Friday of last week, I woke up and I had definition in my abs. I wasn't flexing, totally relaxed and I could see the beginning of my future of my six pack.

Over the weekend, I ate kind of terribly, but I still had a deficit. Today, Wednesday, I look like I did two weeks ago. The love handles have started to peek out again and my belly pouch is significantly (to me) more pronounced. My weight has stayed within one pound since Saturday morning, but I haven't gained any weight. I'm still drinking all the water. I thought maybe I was bloated from the weekend, but I went back to my normal diet on Monday, and it's been three days.

Is this normal? I know weight fluctuates, but what about a physical regression? It sucks become I was just about to start seriously strength training because I was close to my goal weight, but now I feel like I'll have to stay in this deficit longer.

submitted by /u/sweattosuccess
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1nOVN1K
via IFTTT

Am I doing enough in my routine or undertraining?

I am a 150lb. 23 y/o male with a slender build and this is my routine. I'm coming from doing a specific muscle group split: chest/shoulders, biceps/triceps, legs/back routine that was boring for me and I felt got me far but did not increase any gains after 1 year. My friend told me to do a PPL split. This is what I've got so far.

I do PPL (A), rest day, PPL (B)

Push (A) Bench Press 5 sets of 5 reps Overhead Press 3 sets of 5 reps Flat DB press 3 sets of 8-12 reps DB Flys 3 sets of 10-12 reps Lateral Raises 3 sets of 8-12 reps Incline Skull Crushers 3 sets of 8-10 reps Pushdown 3 sets of 10-12 reps Dumbell Pull Over 3 sets of 8-12 reps

Push (B) Incline Bench Press 5 sets of 5 reps Incline DB press 3 sets of 8-12 reps Seated DB Press 3 sets of 8-12 reps Cable Side Raises 3 sets of 8-12 reps Lower Cable Flies 3 sets of 8-12 reps Weighted Dips 3 sets of 8-10 reps Overhead tricep extension seated 3 sets of 10-12 reps

Pull (A) Pullups 5 sets of 5 T-Bar Row 4x8-12 reps One arm reverse pulldown 3x 8-12 reps Rear-delt DB fly 3 sets of 8-12 reps Barbell Shrugs 3 sets of 8-12 reps Barbell Curls 3 sets of 8-10 reps Incline Hammer Curl 3 sets of 10-12 reps

Pull (B) Rack Pull 3 sets of 5 Dead lift with protectors high Barbell Row 3 sets of 8-12 reps Pulldown 3 sets of 8-12 reps wide grip One Arm Machine Row 3 sets of 8-12 reps (Seated Row) Preacher Curl 3 sets of 8-10 reps Reverse Curl 3 sets of 10-12 reps (Pronated Curls) Facepull 4 sets of 8-12 reps

LEGS (A) Squat 5X5 Upside down Leg Press 3x8-12 Stiff Legged Deadlift 4x8-10 Hamstring Curl 3x10-15 Standing/Machine Calf Raise 4x10-15 Seated Calf Raise 4x15-20 Ab roller 5x max reps Cable Crunch 5x15-20

LEGS (B) Front Squat 5x5 Lunges 4x8-12 Glute-Ham Raises 3x10-15 (Back extensions with weight) Leg Extensions 3x10-15 Seated Calf Raise 4x10-15 Standing Calf Raise 4x15-20 Leg Raises 4x max reps Weighted Crunch 3x10-20 Side Twist 3x10-20

Opinions would be greatly appreciated!

submitted by /u/PaulEDangerously
[link] [comments]

from Fitness http://ift.tt/1Vd6nNC
via IFTTT

Recommendations for a gym in Munich

Hi all,

I'm moving to Munich, Germany next week and was wondering if anyone could recommend a good gym? Key things:

-I can't speak German.

-I need to be able to powerlift (heavy).

-A swimming pool would be nice.

Anything advice would be great! Thanks.

submitted by /u/TheLionElJohnson
[link] [comments]

from Fitness http://ift.tt/1Vd6nxg
via IFTTT

Starting to get severe anxiety after using pre-workouts and supplements for several months

Not sure if this is the right place for this, but I was hoping to see if this is a thing.

I've been using a pre-workout for several months, and over the last few weeks I have been taking Rivalus Shortcutz pop-and-go in addition to that.

Very suddenly, about two weeks ago, I started to notice that I am a lot more anxious than normal. This week it's like a punch in the face - I can feel my heart pounding in my chest, I feel sick all the time, I have lost interest in things I usually enjoy (including getting a workout or hike in), I have been seconds away from crying and hyperventilating. I stopped using any supplements, and I will be seeing my doctor on Sunday, but is this a thing?

Has anyone else experienced this? Is this normal? Will it go away?

submitted by /u/Lady-SilverWolf
[link] [comments]

from Fitness http://ift.tt/1Vd6n03
via IFTTT

Frustrated and overwhelmed beginner unsure of how to proceed with lifting.

I am a beginner and I have no idea where to start - because not of a lack, but rather an abundance, of information.

 

To give you all some background, I grew up fat. I was borderline medically obese through my teens, and when I graduated from high school, I beheld my pictures and noted that I looked like a tennis ball on a watermelon. I resolved to fix this problem, and began reading up on nutrition, metabolism, and weight-loss. The collective information of the internet pointed to one conclusion: track calories, and eat less than daily expenditure. I did so, and since graduating at the end of May last year, I have lost 85 pounds. I am the healthiest I have ever been in my life. Yet, I am still frustrated with my health.

 

I started looking at weightlifting at the beginning of this year, when I recognized that although I was no longer a tennis ball on a watermelon, I was now a tennis ball on a stick. I tried ICF for about 3 months, and eating at 1600 calories a day, made zero gains on any of my lifts while losing the last few pounds to 150lb, despite the fact that reddit likes to mention noob gains.

 

And now I have no damned idea on how to proceed.

 

The internet, it seems, disagrees on lifting a lot more than on nutrition. On one hand, Starting Strength recommends that I start eating 3500 kcal a day and begin with the basic compound lifts only. On the other, the general consensus from reddit's past threads seem to indicate a more conservative bulk of +300-500kcal excess. Even more websites say that I should try for maintenance calories and recomp for as long as I can while gaining (although I have no idea how to do this, seeing as I've never gained before). And finally, other websites recommend that I cut to 10-12% bodyfat before bulking because mumbo-jumbo-hormones-somethingsomething.

 

What do you all think I should do, now?

 

To summarize:

 

6' 1.2" male, 150lb, 20-25% bodyfat (stomach present, ribs visible), extremely low muscle mass (DL=115 lb, squat=65 lb, bench=60lb, can't do pullup), would like to lose the stomach and gain muscle proportionally, have excellent control over time and diet in university but no idea how to apply it.

submitted by /u/xiaoxiaomiao
[link] [comments]

from Fitness http://ift.tt/1MncCqQ
via IFTTT

Form check - OHP/Row/DL

Hi folks,

Three lifts I'd like checked below if someone has the time. OHP at 30kg (giving me neck pain), Row at 40kg, and Deadlift at 85kg.

Some notes:

  1. OHP - would love any feedback on this; feels find during the lift but afterwards my neck hurts. Base of my neck where it meets the body, right on the spine.

  2. I'm very unsure of my row, the whole thing. Lower back arch (feels like it should bend towards the ground when bracing weight), back angle, where I'm pulling the weight too..

  3. Deadlift - not sure of my chest/back angle. I have long femurs so I'm trying not to squat down too much, but don't know if I'm doing too much levering with my back. I've noticed my knees are a little too far forward and I should be sitting back a little more.

OHP: https://vid.me/JzDq

Row: https://vid.me/28k9

DL: https://vid.me/Z6F2

Many thanks in advance

submitted by /u/battlemetal_
[link] [comments]

from Fitness http://ift.tt/1MncyYn
via IFTTT

Imbalances in shoulders

My friend noticed today that i had some imbalances in my shoulder (left shoulder goes higher up) i said ive never seen it before in the mirror so she took a picture of it and holy shit i had a serious imbalances. So yeah, can anyone tell me the best way to improve on this? Because its driving me fucking insane. And also, why can i simply see this imbalance on Photos and not in the mirror?

submitted by /u/Robbandj
[link] [comments]

from Fitness http://ift.tt/1MncyYh
via IFTTT

I need a workout routine for me to gain muscle and hopefully be able to dunk.

Im about 5'9, white guy, 150lbs.

Yeah i want to dunk i believe i can considering people shorter than me can.

But dunking isnt the whole purpose. I really need to gain muscle. Can someone give me a routine made for muscle gain to help me jump higher and run faster.

Right now im every other day doing 5x5 squats, 5x5 bench press, 4x8 dumbbell rows, 4x8 triceps dumbell dips, and 3x10 calf raises. What should i add ?

submitted by /u/nobodyyouknowluckily
[link] [comments]

from Fitness http://ift.tt/1Z1p4ny
via IFTTT

Is it possible to workout and keep a heavy labor job?

I have tried a few times and I end up giving up because I can't keep up at work when I'm sore. I work 15 days straight and 5 days off. I was wondering if somebody has succeeded or experienced this. Any tips would be nice.

submitted by /u/a_rude_jellybean
[link] [comments]

from Fitness http://ift.tt/1Z1p4ns
via IFTTT

Chinese fitness challenge

Here it it is

http://ift.tt/254BVJP

Ensue comments "Thin =/= healthy"

May the salt flow freely

submitted by /u/ThroeDatShitAway
[link] [comments]

from Fitness http://ift.tt/1Z1p472
via IFTTT

The Perfect Human Diet – Watch the Full Movie

What should you eat for optimal health? What is the solution to the epidemics of obesity and diet-related diseases?

There are tons of experts offering conflicting advice. But they do not have the answer – the answer can be found in the history of the human race. Get the full story in the very popular movie The Perfect Human Diet.

Finally – after long negotiations – we can show the movie here on Diet Doctor. You can watch the trailer above – and get instant access to the full movie by signing up for a free membership trial.

The Perfect Human Diet – Full Movie

With a free membership trial you can watch it instantly – as well as video courses, other movies, interviews, presentations, Q&A with experts, etc.

More movies

Cereal Killers4.7 out of 5 stars5 star81%4 star12%3 star2%2 star2%1 star2%48 ratings481:00:07Run on Fat – Cereal Killers 24.6 out of 5 stars5 star77%4 star13%3 star6%2 star0%1 star3%66 ratings661:01:17Carb4.4 out of 5 stars5 star65%4 star15%3 star11%2 star2%1 star4%44 ratings441:14:40

My Big Fat Diet4.8 out of 5 stars5 star90%4 star4%3 star0%2 star0%1 star4%21 ratings2142:31Statin4.6 out of 5 stars5 star73%4 star15%3 star5%2 star5%1 star0%19 ratings191:02:45Statin4.8 out of 5 stars5 star89%4 star5%3 star5%2 star0%1 star0%19 ratings191:15:35

Fat Head4.0 out of 5 stars5 star62%4 star12%3 star4%2 star8%1 star12%24 ratings241:46:20The Perfect Human Diet – The Movie5.0 out of 5 stars5 star100%4 star0%3 star0%2 star0%1 star0%10 ratings101:27:25

The post The Perfect Human Diet – Watch the Full Movie appeared first on Diet Doctor.



from Diet Doctor http://ift.tt/21vtUsZ
via IFTTT

Hitting halfway, a thank you and some pics.

First off - before I do anything on here I just want to say a big thank you to everyone on this subreddit. I never really thought that I could find a community this fun and supportive on the internet - when I first got started last summer someone had commented on a thread "it's amazing how supportive and troll free this subreddit is" and although I couldn't believe it - it was true. A deep heartfelt thank you to everyone that comments little smiley faces on the SV/NSV thread - to the multitude of MFP friends I've gotten on here. Thank you from the bottom of my heart.

Now onto the why and how.

WHY: A big incentive for me (despite being overweight/obese all of my adult life) was my 10 year reunion this year. I had this dream that I would love to wear my grad dress again to the reunion, partly from nostalgia - partly thriftiness. When I pulled it out of my cupboard last August I couldn't even pull it up over my hips. That along with some new stretch marks and more of my closet not fitting (I'm a clothes horse) and finding this incredible subreddit led me to what is now a defining moment in my adult life: downloading myfitnesspal.

HOW: I don't want to say that I was a total idiot about food before this, but I certainly had a lot of food myths in my brain that I could never seem to shake. (ie. butter is "better for you" than margarine, low-cal doesn't mean healthy, portion control is important- whatever that means) It took about three week of using the app until I noticed that a lot of my food "theory" was garbage in helping me lose weight. I had tried diets in the past but they were always so restrictive (ie. Paleo, gluten free) but they never worked. MFP took away all of those restrictions. I learned what portion control meant (I bought a food scale) and I learned what I needed to keep myself happy and healthy while losing. Diet: I'm now (what I pleasantly call) a lunch dinner vegan. I I still eat eggs in the morning and some lean meats on a very rare occassion, but a vegetarian/no dairy diet has been the one that worked best for me. I fell in love with Anna Jones' cookbooks and the minimalist baker/oh she glows blogs. Right now I'm eating around 1250 cal a day - up to 1350 if I work out. Excercise: I started out swimming. A half an hour at my local pool (they have free swim right after I finish work) twice a week. In December I downloaded C25k and I'm just about done the program (I took a couple weeks off in January when I traveled). It's been really cool to watch my stamina get better and better - I was an asthmatic kid so this is the first time in my life I've ever had the ability to run. I'm hoping to get started on strength training in the next couple months, still scouting gyms for the right fit.

That brings me to here. As of this morning I weighed in at 195 (finally an "overweight" BMI) and officially over 50lbs lost. And I don't plan on stopping anytime soon.

Thank you again to everyone on here that sends little nods and love. xoxo.

Here's a before/after and a pic of me in my grad dress: http://ift.tt/1S4tgjq

submitted by /u/subintell
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1PcdQVX
via IFTTT

I recently finished eating and training like Dwayne “The Rock” Johnson for 33 days. (37/M/6’3”/208lbs). Results, Pics, Thoughts, and The Rock’s Response.

Starting February 1, I began my “Rock’ing for 30 Days” challenge to eat and train like Dwayne Johnson for 30 days. As it ended on a Tuesday, I finished out the week, completing a total of 33 days of the challenge.

Three weeks ago, I shared all the details about the eating and workout plan, so I won’t repeat it here.

TL;DR SUMMARY

After eating 5300 calories a day for 33 days, more than 23 hours of cardio, and almost 80lbs of cod!, I gained a total of 1lb. After over 28 hours of weight training, I got leaner and gained some muscle in my upper arms (most triceps), upper legs (mostly quads), my upper chest (you can see it pulled my chest up). Here are the before and after photos.

THE ROCK’S RESPONSES

I blogged every day during this month and a few articles got written about the challenge. They came to the attention of The Rock, who had a few things to say on Twitter about it. He doubted me at first, but then came around. Here are screengrabs of The Rock’s tweets.

LIFTING RESULTS

I got stronger, though I hadn’t done much isolated lifting in years, so definitely a lot of beginner gains here. I probably increased weights around 10-15% or so. Just to pick two random exercises for an example: In the beginning of the month, I started the incline bench at around 115lbs (4x12/10/8/6), and now it starts at 150lbs. I was originally doing the 200 reps of leg press at 160-180lbs, now it’s at 220-240lbs.

One change to the workout: in week 3, the lack of ab work became quite apparent, so I added 3 ab exercises: leg raises, russian twist, and stir the pot. More details are shown in the Google doc below.

SO NO WEIGHT GAIN?

Apparently not. I didn’t skip a single meal, ate every bite, and had nothing else besides this food the entire time. I thought I would put on a few pounds, so getting leaner was a surprise. I had never really subscribed to a pure “calories in, calories out” belief, and this experience killed it for me. It’s more than how much you eat, what you eat makes a huge difference. Here’s a photo gallery showing meal prep.

HOW I FELT ALL MONTH

Terrific. Even with so much food, I never felt overly full. Every morning I would do 50 mins of cardio, then eat 10oz of cod, 2 cups of oatmeal, and 2 hard boiled eggs (at the gym!) then weight train. I always used to work out on a mostly empty stomach (just a shake) so I thought this would make me nauseous, but it felt good.

Even with all the workouts, I never felt sore. All the food seemed to be fueling my recovery. Even the little aches and pains of being in your late 30’s went away. I also was serious about stretching/foam-rolling at the end of the workouts, so I didn’t feel very tight either.

WAS IT WORTH IT?

I decided to do this as a challenge to myself, to see if I had to discipline to wake up at 5am everyday, do all these workouts, prepare all this food in advance, eat every meal, have no cheating, and live my normal life. I have no aspirations to get huge like The Rock, and 30 days wouldn’t do it anyway. Overall, it was an extremely positive experience, and I highly encourage everyone to push themselves to try something new for a month.

If I had to do it over, the only change would be to take a ton of measurements, pictures, body scans, blood tests, etc beforehand. Would have been nice to quantify it more. There seems to have been a nice change in my body fat %, would have been great to have those numbers (anyone want to make estimates?).

Would I suggest this plan to others? If you’re chasing the physical results, you’re almost certainly better off putting together a routine and meal plan specifically for you. It’s also extremely expensive, at $42/day. While cod is an excellent source of low calorie, low fat protein, that benefit doesn’t outweigh the cost of, say, chicken breast.

WHAT IS WORTH INCORPORATING?

You could probably eat more, as long as it’s the right foods. Experiment with increasing your protein and overall calories with good, clean food, and see what happens.

This is personal preference, but I liked doing cardio first, then weights, which I had never done. It’s a good warmup, and it’s nice to be done for the day after you lift that last weight.

Mastering efficient food prep is key. Not having to decide what you’re eating at every meal is a pleasure, and not having to cook it. And with practice, you get a ton of return on your time investment. I can make 18 meals in about an hour now. I’ll keep prepping food every few days.

I have eaten mostly keto for years, but man, oatmeal is delicious. Starting every day with it moving forward.

WHAT’S NEXT

I want to follow a more sustainable version of this program for longer, starting with another 30 days. So far, I’m doing the same workouts 5x a week. I changed up the diet to have 5 meals, no cod, and comes in at 3579cal/451C/59F/294P. So far, I have noticed I’m getting a bit sore now, in a way I wasn’t before, so I’m going to keep experimenting here to come up with a better version. If there is interest in me sharing that diet, or putting up an update post after following a tweaked plan for 30 days, let me know. Or if anyone wants more detail on any specific piece of this, let me know.

DOCUMENTS TO SHARE

In case anyone wants to try any of this, here is the full meal plan and workout in a handy Google doc (I have this saved to my phone and followed it at the gym), Also, here are the food costs, nutritional info, and a data dump from my Fitbit.

Questions, thoughts? Hit me.

submitted by /u/nycballer
[link] [comments]

from Fitness http://ift.tt/1U8mAF1
via IFTTT

Time lapse video: How fitness took me closer to my dream. My journey from 150lbs to 218lbs with time lapse video of cutting to 185lbs. (M 6'2")

My Progress: The numbers

I am a male, 6’2” that went from 150lbs. before pic to 218lbs. after pic

I then cut from 218lbs. (19.1% body fat) to 185lbs. (15.1% body fat), documented by this time lapse video.

Before & After Pic
Time Lapse Video
Final Result

My Story:
From the beginning, fitness was a way for me to take control over my dreams. Fitness became the one thing I could control over a journey filled with uncertainty. Fitness helped me to move forwards in ways I never thought possible.

At 6’2” and 150lbs, to say I was lanky would be an understatement. All my life I had been skinny, and I had never summoned up the courage to go to the gym and make something of my body. As a young actor in my early 20s, I fantasized about getting a role that would give me the opportunity to get a trainer, and turn my body into one of a superhero. As my acting career remained more of the same year after year, my delusions and selfishness eroded away, and the truth suddenly punched me square in the jaw; why the hell would anyone want to hire me? Why would anyone want to give me a role that required getting me a trainer and months of training? Why me? It would never be me.

How bad did I want this? If I want it so bad, it’s up to me, only I to take control and turn my body into what I knew it could become. To pursue this dream has always been my reason for living. There is no other way I can accept to live my life than to be pursuing this dream. I called my agent to tell her that in the coming months, my body will be changing drastically. I hung up and I went to sign up at my local gym.

As a skinny beginner, results came quick. With results, the obsession took hold. Not only was I obsessed and determined to reach my fitness goals, but finally, at long last, I had a way to take control over my journey as an actor. I was not interested in playing the lottery of getting a role. I was determined to prove to myself and casting directors that I was willing to do anything to play the roles I wanted. The acting profession is often described as one governed by luck. As I was finishing my acting training in school, I read a quote by the Roman philosopher Seneca in my agenda that has been ingrained in me ever since, “Luck is what happens when preparation meets opportunity”.

Every rep I was preparing myself. Every bead of sweat, every bit of soreness, every single second spent in the gym pushing my body was preparation. I knew the opportunity was coming my way, I could feel it in my bones. There was no way in hell I that I wasn’t going to prepare for it, every god damned day. It became my certainty. It was how I was going to make my dreams reality.

What happened? It worked. And it continues to work every single day. As my muscle mass increased, I found myself auditioning more and more. Soldier roles and agents became the norm. I was getting work, I was getting rewarded for my determination and hard work, and I was starting to make a living. So I kept pushing my body, never skipping a day.

When 2016 came around, I couldn’t shake the feeling… this was my year. This is going to be a beautiful year. The auditions started coming in early in the season. I booked one. Then another, and then a third. In early February my agent called me for an audition for a pilot. I was to audition for the lead. I read the description of the character and a word stared back at me. Muscular. The character was fit, built, and muscular. This was my time. This was what I worked for. It was my turn.

I went and trained that morning. I couldn’t help but feel a sense of serenity. I was at peace; I was where I belonged at that very moment. I went to the audition with a clear mind. My entire mind and body was just simply ready. As soon as I started my first line, I saw out of the corner of my eye the director and producer immediately turn and look at each other. I stayed focused and gave them what I had prepared.

When it was all over, I thought about that look. It could mean one of two things. Either they looked at each other thinking, there’s no way it’s this guy, or they both looked at each other to say, this is the guy we are looking for. I told myself it was because I was their man.

A few days later, my agent called me. It turns out it was the latter. I got the role. When I went in for the table read, the director and producer explained to me that they knew I was the one as soon as I started speaking. They saw I had the look they wanted, and then knew that I could play the character as they imagined him. Filming was one of the most rewarding experiences ever. Everything just felt so right. At this point, the show is simply a pilot looking for funding. None of this matters to me, I truly and deeply believe in this project, and most of all, I believe in myself. As of the time of this post, the pilot has been received incredibly well. It was featured on a high traffic website and has been viewed over 70,000 times on YouTube. The show is showing a lot of promise. I have learned so much through all of this. What fitness does to your body is simply a fraction of what it brings to your life. It’s all about everything in and around you that changes. You transform your body with those weights, and most powerful of all, you transform your mind. You become master of your ship.

What now? I’ll never give up fitness. Now that I have cut to take new casting photos, I plan to put on a little bit more muscle mass while continuing to push down my body fat percentage. I plan to help anyone and everyone around me who wants to get into fitness or go one step further with their goals. Oh, and I sure as hell plan to keep pursuing my dreams until I’m dead. After all, it’s my god damn ship.

My Programs:

When I first started, I got great results using this program on bodybuilding.com. I used the program that won first place, and I completed the program 3 times. I’m someone who likes to perfect a program before moving on. I always learn something new.
http://ift.tt/1fdJ30S
Then, because I was more movie orientated, I decided to look up what Hugh Jackman did for Wolverine. I set that as my goal. I loved this program so much that I also completed it 3-4 times.

http://ift.tt/1aUwG09
Then, I decided to go to the next level and go for something that was tailored to me. I decided to try out a personal trainer. He made me a three phase program, and here it is.

Note: He gave me specific tempos to work with, which you’ll see in parenthesis after the rep count. For example: On bench press, 2-1-2 means 2 seconds down, 1 second pause, and 2 seconds up. This helped me SO much. My reps got so much cleaner because of this.
PHASE 1 (3 days repeated twice a week)
Day 1-4 Chest/Triceps
BB Bench Press - 4 sets of 8 reps (2-1-2) 2m rest
Incline Bench Press – 3 sets of 10-12 reps (2-0-2) 90s rest
High To Low Cable Flyes – 3 sets of 10-12 reps (3-0-3) 90s rest
1 Arm Cable Flye – 3 sets of 15 reps (1-0-1) no rest
DB Skull Crushers – 3 sets of 10 reps (2-1-2) 1m rest
Rope Cable Push Downs – 3 sets of 8-8-8-8 (1-1-1) 2m rest (Do 8 reps, lower weight, 8 more, etc. then rest).

Day 2-5 Back/Biceps

Wide Grip Pullups 4x8 (2-1-2) 2m rest
Cable Rows Close Grip 3x10-12 (3-0-3) 90s rest
Reverse Cable Flyes 3x10-12 (2-1-2) 90s rest
1 Arm DB Row 3x15 (1-0-1) no rest
Seated Hammer Curls 3x10 (2-0-2) 90s rest
Cable Curls 3x8-8-8-8 (1-0-1) 2m rest (Do 8 reps, lower weight, 8 more, etc. then rest).

Day 3 -6 Legs/Shoulders

Walking Lunges 3x8 (2-0-2) 2m rest
BB Squat 3x10-12 (3-0-3) 2m rest
Leg Curl 3x10 (2-1-2) 90s rest
Leg Press Negatives 2x8 (1-0-6) superset with Leg Extension x10-12 (2-0-2) 2m rest
Seated DB Shoulder Press 3x8 (2-0-2) 2m rest
Lateral Raises 3x10-12 (3-0-3) 1m rest
Cable Face Pulls 3x10 (2-1-2) 1m rest

PHASE 2 (2 days repeated twice a week)

Day 1-3 Legs/Chest/Triceps

Squats 5x5 (2-0-1) 2m rest
BB Bench 5x5 (2-0-1) 2m rest
Incline BB Bench 3x8 (2-0-2) Super Set Floor Press x20 (1-0-1) 2m rest
Box Jump 3x10 2m rest
Cable Chest Press then Reverse Flye 3x10 (3-0-1) 1m rest
Skull Crusher Negatives 3x10 (3-0-1) 1m rest
Dips 3xFailure (1-0-1) 1m rest

Day 2-4 Legs/Back/Biceps/Shoulders

Deadlift 5x5 (1-0-2) 2m rest
Archer Pullup 5x5 (1-1-1-3) 2m rest (1 second up, 1s to the left, 1s to the right, 3s down)
Close Grip Landmine Row 3x8 (1-1-2) super set with lat pulldown x20 (1-0-1 half reps) 2m rest
Arnold Press 3x8 (3-0-3) superset with negative leg curls x10 (1-0-5) 2m rest
Negative Preacher Curls (easy bar) 3x10 (1-0-5) super set with 21s BB curls (1-0-1) 2m rest (7 bottom to halfway curls, 7 halfway to top curls, and 7 full range of motion curls).

PHASE 3

Day 1-4 Chest/Triceps

DB Flat Bench Press 4x10 (3-0-3) 2m rest
Incline DB Press 3x8 (2-0-2) super set with low to high cable flyes x12 (2-0-2) 2m rest
Svled Press hold 20 seconds super set with Cable Flyes x10 (2s to half rep, hold 1s, down 2s, full rep 2s, down 2s = 1 rep) 2m rest
Cable Tricep Kick Back 3x10 (3-0-3) 90s rest
Dips 2xFailure (1-0-1) 90s rest

Day 2 Back (Horizontal)

Cable Rows
Close Grip 2x10 (3-0-3) 90s rest
Wide Grip 2x10 (2-0-2) 2m rest
Pronated Grip 2x10 (2-0-2) 2m rest
1 Arm Row 3x8 (3-0-3) 2m rest
Reverse Cable Flyes 3x12 (2-0-2) 90s
Shrugs 3x10 (1-1-1) super set with Upright Row x12 (2-0-2) 90s rest
Body weight row 2xFailure (1-0-1) 1m rest

Day 3-6 Leg/Biceps/Shoulders

Sumo Deadlift 3x8-10 (3-0-3) 2m rest
BB Front Squat 3x8-10 (3-0-3) 2m rest
DB Split Squat 3x12 (2-0-2) 90s rest
Super Set Leg Ext and Leg Curl 3x10 (2-0-2) 90s rest (switch order on day 6)
On day 3 finish with:
Lateral Shoulder Raise 3x10 (3-0-3) 90s rest
External Rotation with Cable 3x12 (2-0-2) 1m rest
On day 6 finish with:
Pronated Preacher Curls 3x10 (3-0-3) 90s rest
Cable Rope Hammer Curls 3x10 (2-0-2) 90s rest

Day 5 Back (Vertical)

Chin-ups 3x10 (2-0-2) 2m rest
Lateral Pull Down Machine:
Wide Grip 3x10 (3-0-3) 2m rest
Close Grip 3x10 (3-0-3) 2m rest
Shrugs 3x8 (2-0-2) super set with Upright Rows x10 (2-0-2) 2m rest
45 degree “Y” DB shoulder raises 3x10 (2-0-2) super set with back hyper extensions x10 (2-0-2) 90s rest

I really enjoyed this program, I felt I progressed quite well with it.

Please not that I was cutting during the second half of this program. I was in Phase 2 when I started cutting and about 13 days out I switched to Phase 3 of this program. I did not change my exercise program to cut, I did not want to lose muscle mass, so I cleaned up my diet instead. Which brings me to:

Nutrition and Supplements

For supplements:

Weigh Protein (2 shakes a day, always one of them immediately after workout, and added carb powder during gain phases)
Creatine (cycled 8 weeks on and 2 weeks off, went completely off halfway through cut)
Pre-Workout (I change brands frequently and I stay away from those with more than 200mg of caffeine)
BCAAs and Glutamine Shake during workout
Fish Oils every day
Veggie Greens only when I don’t take enough vegetables during my meals
Protein Bars for Snacks

Nutrition

Generally when I was gaining I just started eating more, not necessarily well, but I always avoided junk food and soda. Occasionally had a sweet tooth. Nothing too specific, I always prioritized taking in about 200g of protein. When I cut, I stuck to the same meals every day, and changed the 2% milk in my protein shakes to skim milk. I didn’t count my calories, I was making progress quickly enough to my liking so not much adjustment was needed.

Meal 1
2 eggs and 2 egg whites,
4-5 little cubes of cheese
Generous handful of cooked spinach

Meal 2
Plain Oatmeal and an apple or a banana /w protein shake

Meal 2
Greek Yogourt (plain)
Honey
Flax Seeds
Hemp Seeds (all mixed together)

Meal 3
Whole Grain Toast x1 with peanut butter
1 Grapefruit

Meal 4
Salmon or Chicken Breast
Broccoli
Sweet Potatoes or Brown Rice

Meal 5
Can of Tuna in Olive Oil
½ Avocado

I had green tea three times a day.

I never cheated or pigged out on my portions. They were always moderate portions and this worked really well for me. In the end I only lost about 1.5 pounds of lean muscle mass.

I must admit that eating this well made me feel amazing. My skin was never better and I got an overall great feeling throughout the day. Even though I was cutting, I never felt tired or unmotivated at the gym. We all react differently I guess!

Thank you for reading, and please, ask me anything at all!!!

EDIT: Trying to format as best as possible.

submitted by /u/FrankMarrs
[link] [comments]

from Fitness http://ift.tt/1U8mAEU
via IFTTT

Can I add 200 pushups per day to my current routine without affecting regeneration?

I am currently doing Arnold's Golden Six for two more weeks, not sure what routine I should pick after that.

After reading this post, I got motivated to do my own pushup challenge for three months.

Can I just add it to my current 3/4 times per week going to the gym or would it affect the regeneration since I bench press every other day?

submitted by /u/Deitso
[link] [comments]

from Fitness http://ift.tt/1U8mD3p
via IFTTT

Cardio Diet

I've recently started to add more cardio into my workouts to try to get more lean. What is a good diet to aid with this? I really don't want to lose muscle mass, so I know that protein is important, But that's all I really know...

submitted by /u/wolfwood7712
[link] [comments]

from Fitness http://ift.tt/1RmRana
via IFTTT

My new job has me bending over to pick up bags of dogfood, proper form tips?

Ive noticed some stiffening in my lower back and I think picking up pet food bags all day is the culprit.

Is it better to bend at the knees? Keep a neutral spine? Thanks to any and all answers.

submitted by /u/unpronounceable
[link] [comments]

from Fitness http://ift.tt/1RmRan6
via IFTTT

For those of you who eat small meals throughout the day, what do you eat?

I'm not quite sure if I posted in the right place, so please redirect me if there is somewhere more suitable. :)

I have a difficult time controlling the snacking in between each meal (usually consisting of about 350-450 calories), so I would like to try eating around 200-300 calories every few hours to see if that will help.

Is this a bad idea? If not, what would you suggest for these smaller meals (for the home and on-the-go)? Thank you!

submitted by /u/babby-shakes
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1LqS45Y
via IFTTT

How can I keep myself from falling apart at dinner time?

So I'm officially back on the weight loss bandwagon - woo!

Normally during the day, I'm very good with calories for breakfast and lunch, and I drink a good amount of water. But at dinner time I pretty much fall apart.

Dinner has always been the time I prefer to eat a bigger meal, and usually save a lot of calories for that meal, but I'm still overdoing it. I get so hungry by the end of the day, and when I do try to portion out reasonable size dinner meals, I end up not full and wanting to eat more.

I also can habitually start to eat late at night, especially sweets, but I've been able to nip that in the butt every time it happens, so I'm not worried about that - it's just dinner time.

Part of the issue is that my husband cooks a part of the time. Another problem is that three days a week I tutor for a family that insists on feeding me (it's a cultural thing) dinner, which I really appreciate, but I have no way of tracking the calories, and it tends to be things that are pretty dense calorie wise.

What should I do to stop from falling apart at dinner time? Now that I'm 'back with the program' I think this is going to be the one thing that really impedes my progress.

submitted by /u/youstartfromscratch
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1LqS6ux
via IFTTT

Hips when squatting

When I squat I feel lots of tension in my hips, and it can get really uncomfortable. I believe I have the right form, my knees stay in line with toes and don't go past them either. My feet are just past shoulder length apart. I'm 19 y/o 145p and I usually do 225 5x5. Any tips to help avoid this issue?

submitted by /u/neelChandok
[link] [comments]

from Fitness http://ift.tt/1M8cUqS
via IFTTT

Looking for long term weight loss support.

I am wondering if there is a sub for long term weight loss. I have about 100 pounds to lose and would like to find a support Community to talk to and help keep me accountable. I have my diet and exercise routine going but would like some people to talk to who have done it or are going through it.

submitted by /u/Delilahtherebelangel
[link] [comments]

from Fitness http://ift.tt/1ST791Q
via IFTTT

Stopped seeing results. Need help adjusting my workout

Hey there. I'm 18yo, 86.5kgs 193cm and I've been going to the gym for the past 3 months and since then I've seen some minor gains and increases in muscle size and definition, confirmed by the amount of weight I can lift. For the past 3 to 4 weeks I'm feeling like I've hit a slump. I've been trying to increase the weight but I can't seem to finish my 3rd set and I keep putting it back to what it was. I'm going to the gym inconsistently, sometimes 3, sometimes 4 or even 5 times a week. Also the days I'm going on are totally random. Sometimes I skip an exercise mostly due to lack of time. This is my current routine:

3x8 Chest Press machine (50kgs)

3x8 Shoulder Press (30kgs)

3x10 Leg press (55kgs)

3x10 Hamstring curls (55kgs)

3x10 Seated cable row (30kgs)

3x10 Lat pulldown (45kgs)

3x8 Pectoral press machine (45kgs)

3x12 Cable machine triceps (triceps bar, 20kgs)

3x12 Cable machine biceps (striaght bar, 20kgs)

3x10 Dumbbell side lateral raise (7kg each)

3x10 Dumbbell biceps curl (8kg each)

3x12 Abs

I have been on this routine for the past 6 weeks or so. Should I switch it up a bit, and if so, how? Is it the form, the inconsistency of my workouts? I've been eating a lot of junk sugar food like pastries and stuff like that to surpass my calorie amount for maintaining weight. I went from 82.5kgs to 86.5kgs since december. Any suggestions from fellow lifters? Thanks!!

submitted by /u/eFeqt
[link] [comments]

from Fitness http://ift.tt/1ST791O
via IFTTT

100 lb down with progress pics

10 months and 6 days later, I've finally hit 100 lbs down. I have 62 pounds more until I reach goal, but I'm getting there! What I did was very simple. My fitness pal was key to my weight loss. I do move more, but do not have a workout routine. I weigh and measure most food items but I am also not obsessed with it either. I don't weigh things like celery, I just guesstimate bc the calories are so low. Here are the progress pics. I am nervous about sharing. Pictures make me nervous as you can see from my face in these pictures. I've always tried to stay behind the camera http://ift.tt/1pLLgG5

submitted by /u/val175
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1pLLgG9
via IFTTT

What can I do to stay fit after an injury?

I have a light point spar tournament in about a month from now, and I'd like to do well, but I'm recovering from a cracked rib from a previous practice. What can I do in terms of exercise to keep me in shape?

submitted by /u/gunzgoboom
[link] [comments]

from Fitness http://ift.tt/1UzEU87
via IFTTT

Need to get a kick in the pants. Starting, and need accountability.

Hey! I am in my late twenties, and I'm at the biggest I've ever been. I had chronic issues for a long time, them had brain surgery. Now I'm great! Haven't been to the doctor for over two years.

Now, I'm realizing that I am just not healthy. I walk but not a lot. And I don't eat that well.

Does anyone have any suggestions? I run, I love it but not enough for total weight loss, and I've heard that you can actually gain muscle and weight doing this.

Thanks in advance, you all are so inspirational!

submitted by /u/89kbye
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1LqMctB
via IFTTT

How to maintain muscle mass while away from the gym?

Hey there reddit!

I'm a 20/yr Male 6'2 200lbs workout 4 times a week 2 hours a day.

I'll be traveling during spring break and won't have access to the gym all the time. I was wondering what is the best way to maintain my muscle mass during this break period? I don't want all my gains I've been working on so hard to disappear while I'm on break. Any tips or advice would be appreciated.

Thanks!

submitted by /u/ilikethegirlnexttome
[link] [comments]

from Fitness http://ift.tt/1QXQwAN
via IFTTT

I'm 31 years old.... 5' 11" 185lbs and I want to dunk...possible?

I play basketball once a week and lift about 4-5 times a week. Fairly fit. I can now barely graze the rim when I try to touch it.

Is it possible that I will even be able to dunk on a 10 foot rim?

If I focus on legs (squats, leg press, etc) could I increase my vertical to the point of dunking...or should I just give up my pipe dream?

Edit: ps, im white ...if that matters lol

submitted by /u/crocp
[link] [comments]

from Fitness http://ift.tt/2545SJW
via IFTTT

Adding Deadlift to my workouts

Hello /r/Fitness

I've been lifting for 6 months, lately on a PPL program developed by my trainer, thing is I never deadlifted (yes, I know).

Yesterday I asked him if we could add DL and he said sure, lets do it on Back/Bi days (Tue/Fri), but he told me to do 3x15.

Is it too much? Wouldn't it be better to aim for strength on those big compounds? Like 3x5 or 5x5 linear?

I did it with the 45lbs empty bar, first 15 easy, second set easy too, last set I got my lower back waaaay too sore, idk, need instructions.

Thanks

submitted by /u/def_not_myself
[link] [comments]

from Fitness http://ift.tt/1PbWDfd
via IFTTT

What type of adjustment do I need to make?

Hi! I'm 24 y/o, 5'6", ~116-120 lbs. I've been working out for about two months, but I'm not sure I'm on the right track for the body I want.

The album has pics of my own and my goal. What is different? My body type? Gain/lose muscle? Gain/lose fat?

I don't really want too much definition, as you can see in the second to last pic.

http://ift.tt/1SSP188

submitted by /u/chromosaturation
[link] [comments]

from Fitness http://ift.tt/1PbWDf7
via IFTTT

Does the macronutrient makeup of your diet really matter?

I know we need sufficient protein but I just watched a video by Greg from Kinobody and someone asked him what his thoughts are on low carb diets. He basically said that when it comes to weight loss, it doesn't really matter if you're low carb, low fat, high carb, high fat and what really matters is that you're in a caloric deficit.

What are your opinions on this? Is there any scientific evidence or studies that have been done on this?

Going high carb low fat would be much more enjoyable and sustainable for me.

Video: https://youtu.be/V69eZZ7tQ3w

submitted by /u/Vance-Refrigeration
[link] [comments]

from Fitness http://ift.tt/1PbWAQq
via IFTTT

Morning workout advice?

I finished my first morning workout this morning. It was great! I felt good, it's nice to start the day off that way, and I feel accomplished afterwards. That being said; What tips and tricks do you guys have for getting the most out of morning workouts? How can I set myself up for a productive day, even after expending a lot of energy in the morning?

submitted by /u/FarmedAndDangerous
[link] [comments]

from Fitness http://ift.tt/1Vc19lf
via IFTTT

Went over 1500 calories yesterday

I'm having a hard time with keeping my hungry cravings down. Though it's currently due to meds I'm taking for a month (it's only been 2 weeks) and the craving to eat won't stop!

I felt so guilty yesterday but I logged in all my meals anyway. I reminded myself I can try again today and if I can manage through these next couple weeks, fighting cravings induced by medicine then once they are out it'll be so much easier but I can't give in like yesterday.

submitted by /u/killamonjaro90
[link] [comments]

from loseit - Lose the Fat http://ift.tt/254q8v1
via IFTTT

Anyone care to share their experience with 5/3/1 Spinal Tap?

The title says it all. I'm thinking of running it for a while, maybe a couple of months, and was hoping to get an idea of how other people found it. Searching has yielded no useful information.

I'm male, 25, 176 cm, 78kg, Sq 120, BP 75, DL 135, Pr 50 (all metric). Do those with decent knowledge of the template think it's a good idea for me? I hate full body workouts, in case that matters.

Lastly, any advice in regards to programming assistance for this template?

My goals are mainly increased maximal strength, with strength-endurance and hypertrophy as secondary goals.

submitted by /u/arbfox
[link] [comments]

from Fitness http://ift.tt/1LqEbEN
via IFTTT

Ball of foot swelling up after Kickboxing

Hey guys.

So about 3 months ago I started up at a small gym doing kickboxing/MMA training. I'm a pretty tall guy 6'4" and as long as I can remember, I've had issues with my feet. Nothing too crazy, but I have flat feet, and have a small bunion on my right foot that sometimes gives me issues, but not enough to stop me from doing anything physical.

Well after a hard class of boxing yesterday with no issues, I was BS'ing with another couple guys and noticed that it felt like the ball of my foot (Under my right toe) was swelling up like crazy. So much so, that it felt like I was stepping on a marble, and would hurt considerably if I put any weight onto it. It was especially weird since I know that I didn't injure it by doing anything specific, and the fact that it went from perfect to swollen up in about 30 seconds.

I took a couple advil and put cold on it last night, but even today its swollen up to the point that I'm limping around. I'm kind of concerned that this will keep me from going to the gym again, especially considering that everyone is in bare feet while we train.

Is there anyone who's had the same problem or can suggest what I could do to get back on the mat as soon as possible?

Any help would really be appreciated!

submitted by /u/clodhopper88
[link] [comments]

from Fitness http://ift.tt/1LqEboz
via IFTTT

How to Get Rid of Gyno ?!?

I found this guide to dealing with gyno, but I'm not sure how accurate it is. I ordered the compression undershirt that was highly rated so hopefully that helps.

http://ift.tt/1QQ5ojq

I have a relatively minor case, but I feel like the leaner I get the more noticeable it becomes.

It's really starting to bother me as I am working very hard to improve my physique.

When I'm cold and my nipples are "hard" they appear normal, but relaxed they show through shirts and are very noticeable. I know it's puberty related, but I'm 24 now and wondering what I can do besides surgery.

I'll try to find pics to add to this thread to give you guys a better idea of what I'm dealing with.

Does anyone have an experience in dealing with it or reducing gynecomastia?

Thanks!

submitted by /u/MuhmmadJunaid23
[link] [comments]

from Fitness http://ift.tt/1MmzruQ
via IFTTT

Looking for advice to fix large difference between upper and lower body strength

[23, male, 82kg]

Background

Hey all, so my story is that about a year and a half ago I was at about 110kg and decided to lose a lot of weight. My two sisters and their husbands at the time were doing crossfit and talked me in to joining as it was cheaper than a gym membership (about $15 dollars a week). I dropped a lot of weight (down to about 90kg) after about 3 months however from that point on I have had a fairly unfocused approach to development. I would do the wod of the day and ate when I was hungry without paying much attention.

The problem

Because my gym was quite spartan in its equipment we were mainly focused on olympic lifts, front and back squats, deadlifts and pull-ups (yes kipping, no I haven't had an arm fall off... yet).

Because of this I now find myself at a new gym which is much better equipped, however I have a fairly extreme imbalance between upper and lower body strength. I have found that I fit in somewhere between intermediate and advanced strength for legs, core, back and forearms, just above novice for shoulders and novice for chest and arms.

Stats

1RM Back squat - 145kg

1RM Front squat - 125kg

1RM Deadlift - 175kg

5RM Bench press - 55kg

5RM Overhead press - 42.5kg

My question

I want to start bulking and building muscles, but Strong Lifts seems like it will be extremely taxing when doing the heavy squats 3 times a week for 5 sets. 531 BBB sounds like a much better option to me just from reading it, but everywhere I have read online notes that it is for intermediate lifters.

So what should I do? Should I do 531 but at a lesser weight and possibly delay progress on chest and arms while further promote imbalances? Or should I do SL and just push through the squats? Or is there a better option out there?

Thanks for any help.

TL:DR Need to know if SL or 531 is better for correcting strength imbalance between upper and lower body.

submitted by /u/Arthur_Curry
[link] [comments]

from Fitness http://ift.tt/1nOsBbd
via IFTTT

Stopping Adderall cold turkey

For insurance reasons I am being forced to stop my adderall cold turkey. Are there any supplements or natural powders I could take that would suppress my appetite and give me a little more focus?

submitted by /u/Fitfitnessgirl
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1R38kqI
via IFTTT

Vacations are so hard. Advice?

:/ Vacations are so hard. On top of not being happy about the way I look at the beach, food is such an issue. When everybody else suggests getting ice cream all the time and cinnamon rolls every morning it gets really hard to stay focused. I've lost almost 20lbs since January and I'm afraid to ruin it. Any help?

submitted by /u/Mbergertn
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1R38leq
via IFTTT

23/F/5'6" 165.8 to 156.8 (January 2nd to today). Seriously losing motivation so I put pictures next to each other for a little pick me up. Even with just 9 lbs lost since the beginning of January, I can see a difference.

NSFW.

I started my journey October 15th last year at 183.4lbs depressed and just not happy with how I was. My daughter was my biggest excuse. "I'm too tired, she can't go to the gym with me, I have too much to do" and so forth. Finally after my birthday I realized I needed to kick my ass in gear. As much as I wanted to be that mom that says she is getting healthier for her kid(s), but I needed to do something for me. And this was it. I wanted my pre baby body back. To be smaller, stronger, and healthier like I was before this cute monster entered my life. So I changed.

I've been doing CICO since, with some exercise in between. Not as much as I would like so all my progress I have, has to be given to MFP. I haven't made as much progress in the new year as I have wanted, so I put a collage together so I could see if I had made any even though the scale isn't saying what I would hope it would say. Well damn, to my surprise I saw a good amount of progress. Plus I went back in MFP entries and saw I had lost 9lbs in a little over 2 months. That's so good!

So keep going everyone. Mirrors and scales are so wonky and an easy avenue to discouragement. I can't recommend taking pictures more. It helped me so much to see that I AM making progress. So scale, you can kiss my ass!

submitted by /u/bee_inked
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1MmHJTv
via IFTTT

Bringing a kitchen scale to Easter

So I've been tracking on MFP for over 70 days now. I love measuring and weighing my food! For easter we are going to my in-laws house to eat. Would it be considered rude or weird to bring my kitchen scale and a set of measuring cups with me? I know for a fact the person who is hosting it does not have a food scale, and has limited kitchen measuring tools. Although I'm sure I could use their measuring spoons and cups, I feel like if they've been cooking they won't be washed and ready to use again right away. Maybe I'm being a little too controlling on this? I just really don't like guessing because I know it isn't accurate.

Thank you for any input you may have. Have a lovely day!

submitted by /u/MedusaForHire
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1MmHJTt
via IFTTT

NSV: my will power surprised me

Hi loseit, I am so, so impressed with myself right now and I just had to share because it feels like I just broke the habit of a lifetime.

Bit of backstory: I've always fluctuated between a healthy weight and about 20-30lbs overweight, on about a 6 month to 1 year loop. Almost like clockwork. I would hit my peak weight, have a terrible addiction to carbs and sugary foods, emotional and boredom eating, be filled with self loathing, and then get dieting. Within 4-6 months I'd hit my target, and feel great, unstoppable, strong, in control. A few treats would sneak in here and there but it was 'no big deal' because I was in control now, right? Nope. It would take 6 months, but gradually my habits would worsen and my weight would go back up, I'd stop caring. Once I hit that certain weight, rinse and repeat.

So the last time I was at my Mac weight was the beginning of June last year, I got on my favourite diet when my brain switch finally flipped to 'enough is enough' mode, and I didn't look back till I'd dropped 20lbs. Then with my rediscovered will power I set a new target to hit 130lbs, which was another 4 or 5lbs but that's the hard bit, the last few sheets of paper towel. I ended up getting really sick at the beginning of this month, a chest infection and nausea thrown in for good measure. Couldn't eat for 3 days, was coughing like crazy day and night, no sleep. I dropped down to 124.5lbs that week, but I figured I'd gain it back and come at 130 from below, and try to stay there.

So the thing is, normally my mentality now would be "you can have a treat, it's no big deal!" - seriously - I can afford to, right? Well I went to the local supermarket today for lunch stuff and the in house bakery had just baked brownies. Whole place smelled AMAZING. So good. I am skinny right now, and I don't know how I did it but I walked out of there with nothing but healthy food. I've made those good choices before but only when filled with self loathing. I like how I look right now, I feel great, and yet I still made the right choice.

That's the first time that's ever happened and I was so happy I grinned as I left the store. Maybe I can maintain for good this time!

TL:DR - I made a healthy eating decision when faced with the smell of fresh brownies and despite being at/just below my target weight already.

F34/SW 155/GW 130/CW 125

submitted by /u/espertron
[link] [comments]

from loseit - Lose the Fat http://ift.tt/1MmHJTp
via IFTTT

Heart rates and weight loss.

I always hear about to maximize fat loss I want to keep a heart rate that's lower than the cardio rate would be. Obviously, losing weight means a calorie deficit. In the past when losing weight I've just done cardio, never kept track of a heart rate and had great success losing. I can safely say I was in the cardio range in the past when cutting because I was pretty much doing long distance runs. 5+ miles a day on the treadmill with a few days off here and there. What's everyone's thoughts on this? Am i missing out on truly maximizing my weight loss? I can keep my heart rate within the weight loss range but I would have to run for an extra hour to make up for the calories I would have burned maintaining a faster pace. Maybe I'm thinking about this wrong. Criticism is welcomed.

submitted by /u/B2theP
[link] [comments]

from Fitness http://ift.tt/22k0IL8
via IFTTT

I want to try a heavier Kettlebell, but I usually end up with shortness of breath.

I've been using kettlebells for about a year now. I mainly use a 12 kg for most of my workouts and then use a 16 kg for abs exercises.

I first bought the 16 kg one about two months after the 12 kg in an attention to gradually increase the weight load and make myself stronger. Then the aim would be to buy an even heavier one in the near future.

However, everytime I used the 16 kg kettlebell, even for just short 10 minute workout videos, I'd always end up with deep shortness of breath.

It would almost feel like a full on asthmatic attack.

I would like to try it again, but not sure how to overcome the shortness of breath. Should I try it again, but just do the moves slower to gradually ease myself into it and then slowly add more time?

submitted by /u/TheDruidwizard84
[link] [comments]

from Fitness http://ift.tt/1nOjkA2
via IFTTT

Fitting in Different Fitness Interests

Does anyone else have trouble fitting in all of their different fitness interests? For instance, I love running and it is my primary outlet, but I also really enjoy yoga and bodyweight training.

 

How do you all find time for everything?

submitted by /u/jcamson
[link] [comments]

from Fitness http://ift.tt/1QXri4n
via IFTTT

Critique my PPL routine please.

I am currently doing a PPLX2 routine. The routine is below, currently I do the same thing days 1-3 and 4-6. I do all workouts 3x10, if I get all sets I move up in weight the following week.

Push.
Bench press
Dumbbell Incline
Rope Triceps push down
Dumbbell Shoulder Press
Dumbbell Fly
Dumbbell Front and Lateral Raise
Shrug
(My gym doesn't have a place to do dips)

Pull
Deadlift
Ben over Row
Pull Ups
Lat Pulldown
Curls with curl-bar
Hammer Curls
Seated Row
Face Pulls

Legs
Squats
Calf Raises
Dumbbell Lunges
Leg Extension (High rep low weight)
Leg Curls

Abs P90x Ab ripper Mon-Wedn-Fri

submitted by /u/dclevenger3
[link] [comments]

from Fitness http://ift.tt/1LqwkqP
via IFTTT

Headaches while working out?

I'm 20(M) I tend to get headaches whenever I tend to really get into my "zone" working out and it causes me to stop and not want to work out any more are there any solution to fix my problem I was on cellulcor pink lemonade preworkout (forget the actual name atm) this would make them horrible I stopped using that but I still receive headaches I've went to the doctors and they didn't see anything on my brain scans

submitted by /u/jaygohamm
[link] [comments]

from Fitness http://ift.tt/1LqwkqO
via IFTTT

Only feel soreness in the upper region of my abs. How to target a wider area?

I'm performing kneeling ab wheel and hanging leg raises / knee raises (once I get tired).

I've tried doing weighted pulldowns but I have such terrible form that I end up making my back really sore. I think it's best to avoid this exercise for now, before I do any damage.

Another thought was to do weighted decline crunches. Is that a good place to start, or is there better?

submitted by /u/throw_throw7
[link] [comments]

from Fitness http://ift.tt/1QX3ugI
via IFTTT

“LCHF Has Changed My Life”

Before and after

Before and after

Kunal tried several different diets to lose weight and improve his health. But he could never stick to his new habits when they made him feel hungry and cranky all the time.

Here’s what happened when he found Diet Doctor and LCHF.

The Email

Hi Andreas,

I’m Kunal. I wanted to thank you for running DietDoctor.com

LCHF has changed my life for the better and here’s my story:

I’ve tried several diets over the last 3 years; everything from calorie restriction (read starvation) to juicing. In recent years my cholesterol had become a problem and my doctor put me on statins, I was diagnosed with high blood pressure so I needed to take medication to keep my blood pressure under check.

I visited DietDoctor.com/lchf upon a friend’s request and thus began my journey of transforming my health.

I had tried everything before the only problem was I couldn’t stick to the new habits since I was hungry and cranky all the time so I decided why not? Let’s try one more thing??

I started LCHF in May 2015 and have been on it for the last 9 months. Within the first month of being on LCHF I lost 4 kilos (9 lbs.) of weight around 2 cm of waist. In the second month I lost another 4 kilos (9 lbs.) of weight and another 2cm of waist. Also by the end of 2nd month my blood pressure was dropping to lower side (110/60) and my doctor had to reduce my medication (he stopped the beta-blockers) by 50% to keep my blood pressure normal.

I did a blood test after the first 6 months and found out that my cholesterol (triglycerides to be precise) was also dropping quickly. It went down from 249 units to 123 units.

In the last 9 months, I’ve achieved the following:

– I have now lost a total of 25 kilos (55 lbs.)
– My waist is reduced by 25 cm (10 inches)
– My blood pressure medication is halved (hoping to get off it completely)
– I feel more energetic and focused when I wake up in the mornings
– I no longer depend on having breakfasts (thank you Dr. Jason Fung for your IF lessons)
– I am heading towards the goal of being and staying, healthy

My doctor still insists I should take statins to combat “high LDL” (190 units) but considering all the adverse effects they come with, I choose to knowingly ignore him. I am continuing my LCHF journey and will do a blood report end of this year and prove it to my doctor that fat is not the evil, carbs are!

I also use intermittent fasting in combination with LCHF to get the maximum results.

Thank you Dr. Andreas and Dr. Jason Fung for helping me become healthy by eating food, the right food that is 😉

PS: I recently became a father and I am looking forward to enjoy my fatherhood by being healthy! :)

Thanks,
Kunal Shetye

Comment

Congratulations to your newfound health, Kunal! Thank you for sharing your story with us.

PS: Big congratulations on becoming a father!

Your story

Do you have a story to share? Here’s how to do it.

Try it yourself

Do you want to try a low-carb diet yourself? Use these resources:

More success stories

Telaine800

Women 0-39

Lindha800

Women 40+

Cristoph800

Men 0-39

Bernard800

Men 40+

The post “LCHF Has Changed My Life” appeared first on Diet Doctor.



from Diet Doctor http://ift.tt/1RO2tVZ
via IFTTT

Amputations Due to Diabetes up 25 per Cent in Two Years

amputations

The number of people with type 2 diabetes is way up in Australia, and that results in many sad complications.

The incidence of diabetes is growing at 7 per cent to 10 per cent a year and has resulted in an increase in amputations of 25 per cent in two years, according to Diabetes NSW. “We talk about this issue as the [medical] tsunami of the modern age,” says Sturt Eastwood, the chief executive of the organisation.

Orthopaedic surgeon Gary Fettke has said walking around the wards of the hospital where he operates is ‘like going into a leper colony”. Patients “are depressed and frightened of this disease that is eating away at them,” he says.

“Twenty years ago… I was treating diabetes complications with amputations of toes, heels, feet and below the knee once every five to six months,” says Dr Fettke… “Now I am amputating every week and this year, twice some weeks.”

Sydney Morning Herald: Amputations Due to Diabetes up 25 per Cent in Two Years

Do you have type 2 diabetes? Do you want to reverse the disease, maybe even cure it? Keep reading below.

More About Diabetes

Cure Your Diabetes

How to eat LCHF4.5 out of 5 stars5 star71%4 star15%3 star7%2 star0%1 star3%246 ratings24611:18Losing Weight and Reversing Diabetes – Maureen Brenner4.9 out of 5 stars5 star94%4 star0%3 star5%2 star0%1 star0%17 ratings1711:36

The 2 big lies of type 2 diabetes – Dr. Jason Fung4.6 out of 5 stars5 star81%4 star6%3 star5%2 star6%1 star0%59 ratings5942:54The Key to Obesity – Dr. Jason Fung4.5 out of 5 stars5 star79%4 star6%3 star9%2 star0%1 star4%62 ratings6244:22 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star73%4 star19%3 star4%2 star3%1 star0%63 ratings631:00:45

Diet & Diabetes – How to Normalize Your Blood Sugar4.8 out of 5 stars5 star83%4 star16%3 star0%2 star0%1 star0%18 ratings1816:26The Top 5 Tips For Weight Loss4.4 out of 5 stars5 star71%4 star15%3 star3%2 star2%1 star6%177 ratings17715:58

Earlier

Diabetes Shocker: Most Adults in California Have Diabetes or Pre-Diabetes

“I Can’t Explain the Absolute Joy I Feel”

Can Diabetes Complications Be Reversed?

The post Amputations Due to Diabetes up 25 per Cent in Two Years appeared first on Diet Doctor.



from Diet Doctor http://ift.tt/1M7bo8t
via IFTTT