What fitness food do you all eat?
(click to show/hide)
... human... flag...?
Ah, gotcha... cuz I was thinking of the witchcraft way at first. :shock:
And wtf... is that a scene from a movie?
It's Silent Hill.
My fitness food is dr. Pepper with a can of dr. Pepper.
Mcdonalds/KFC > whey
human flag
visitors can't see pics , please register or login
In college I worked out every other day, but after that my routine kinda fell apart. I didn't have free gym membership (always used campus weight room), was working upwards of 12 hours a day at times, and then I had a kid. FUCK
Anyway I got all signed up for a gym and bought myself some whey protein and its good times. Just got home, I feel amazing. Let's all talk about how going to the gym is cool.
What's y'alls routine? Free weights? Machines? Cardio? I did a little bit of everything but will probably turn my 3 gym days a week into arms/torso/leg day cuz that's what I used to do.
What fitness food do you all eat? I'm stocked up on canned sardines (way less mercury than tuna, and crunchy bones mmm), hella romaine lettuce, and some raw almonds. Made a shake w/ 2 eggs, scoop of vanilla whey, and water. Got one chillin in the fridge for work tomorrow with instant coffee in the mix too. Good shit.
bananas
low fat curd cheese (wtf is this word, in german its magerquark :D )
I am almost 2 meters tall so I didn't even know I could go on with that little food.
If you have a kid (is it demon spawn?)
floor goblin, actuallyHe crawls alot, eh?
Inb4 xant calling ppl names.I would never.
U Mirin' Brah?jtobiasm- shit, I just couldn't help myself.
jtobiasm- shit, I just couldn't help myself.
:shock:
floor goblin, actually
U Mirin' Brah?
I recently maxed out the weight on my mouse.
Dats rite, u jelly
dude that bodyweight workout is good for fat burning but for adding muscle it is terrible sheit bruh where are gains bruhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
I fucking hate gyms, and I'm not so interested in short-term effect chasing, but long-term healthy grow and real applicable strength. And as little side effects and long-term injuries as possible.
So: working my way slowly through "convict conditioning" (one of the best systematic calisthenics courses around) with some flexibility/energy flow oriented stuff added that I borrowed from several Qi Gong / Yoga traditions. Works pretty well.
I am in my late 40s and feel better now than even at times where I was doing excessive mountain-biking and other sports in the past and was considered quite "fit".
Absolutely no need for supplements or other weird "substances" either.
Moderately healthy food - 60-80% raw food, some good beef and chicken and eggs, lots of nuts and almonds, and lots of sprouts (easy to make, and esp. beans and lentils are great for taste and protein, can eat them raw in salads, throw them in the blender, or fry them in a wok, all delicious). Sugar, wheat, bread, rice, pasta, pizza, oats, etc. only on "pig days" once or twice a week.
And dogs and gardening for cardio... :)
tons of spinach
Example:
I ate a whole can of spinach straight out the can while cookin' up some eggs and chicken for dinner last night.
Mrs. Witchcraft called me many vile things.
get sum muscles first before u do cardio.
How to annoy everyone at your local gym.
My parents invited us over for a big family dinner yesterday. Spaghetti and meatballs with italian bread that came out of the oven 2 hours before dinner.
I ate the carbs guys. I ate ALL THE CARBS. ALL OF THEM :cry:'
it was delicious
Try high intensity body weight workouts with some running/sprinting(this isn't crossfit!) Has low impact on the body, burns fat quick, adds muscle, good cardio, and the work outs are around 60 minutes(stretch/warm up for 20-30 minutes).(click to show/hide)
How I imagine this looking at the gym:That actually seems like an effective exercise. :rolleyes:
https://www.facebook.com/video.php?v=708552902516779
How I imagine this looking at the gym:
https://www.facebook.com/video.php?v=708552902516779
(click to show/hide)
What the fuck is going on here, you ask? Apparently it's the latest electro-some-bullshit method of training, where you combine less effort with more profit. Some people are not afraid of making fools out of themselves.
She would get mad as shit if i would try to confront her with this abomination - but just look at her.
my fucking sides will burst ! That "computer" thing on the right - ohoho, damn, what is it supposed to do?! It looks like something from an 80's sci-fi movie.
And wtf... is that a scene from a movie?
Another proof that women will never miss out new retarded ways of loosing weight, what the hell :mrgreen:(click to show/hide)
Yeah, and as for me, i make 4 km in just under 17 min these days :)nice job mate
She looks so happy on them pictures, may be it tickles in the right places :)
goddamit since I live in bavaria all I do is drink beer, eat wurst and obazda.
mountainlife for the win!
that's because you use your right arm to hold off the mall cop while you fap, mate
this fucker is powerlifter or what?
(click to show/hide)
I do 15 minute cardio/running before and after exercise, so 30 minutes overall per gym visit, with the lifting going on for about an hour (so 1 hour 30 minutes total gym session).
I do 15 minute cardio/running before and after exercise, so 30 minutes overall per gym visit, with the lifting going on for about an hour (so 1 hour 30 minutes total gym session). 3 sets per exercise, up to 12 repetitions (will sometimes do less repetitions on heavier weights for strength gain). Plan is to gain strength and muscle while also losing some body fat. I think my routine is pretty well adjusted for that, but I'm open to any suggestions.You shouldn't do cardio before and after lifting fam, do it on a different day preferably and if that's not possible then do it like a couple of hours after lifting.
You shouldn't do cardio before and after lifting fam, do it on a different day preferably and if that's not possible then do it like a couple of hours after lifting.
1. I know what Xant means, and in general cardio directly before or after weightlifting is not beneficial for muscle growth and regeneration, while light 30-60 minutes of cardio at the "no workout" days is beneficial for regenration.
But it's totally fine to do 15 minutes of light cardio before and/or after a workout, as long as it really is light and short.
I personally only do 5-10 minutes "cardio" to warm up the whole body before my workout, then rotator cuffs with stretch bands and local/muscle specific warm up with light weights. In total not more than 15 minutes of warming up. 45-60 minutes of light cardio a week, sometimes less, depending on time and whim.
2. A 3 day split is only a thing for intermediate lifters/bodybuilders with advanced strenght and some experience.
Also a 3 day split would mean at least 5, preferably 6 workouts per week, which is pretty heavy and only doable by advanced gym goers, if optimal muscle and strenght growth is your goal.
If you just want to get in shape and get/stay fit a 3 day split with only 3 workouts per week is fine, but you won't make any noticable strenght or muscle gains after getting the "noob gainz", because the frequency is way to low.
Protein-bio-synthesis only lasts between 24 and 72 hours after hitting your muscles, so for getting otpimal strenght and muscle gains a 2 day split with 4 workouts per week (A B A B ) is the optimum for intermediate lifters, total beginners should always start with a whole body workout 3 times a week.
Ok thanks for all the advice, appreciate it. I posted because I'm at the start with the gym thing (disregarding I visited gym somewhat regularly for 1-2 years about 2-3 years ago), so the routine is not yet established and I can easily adjust it. The general goal is to stay fit yeah, but I do want some strength and muscle gain as well. When is one considered to be an intermediate lifter and ready to advance beyond a full body workout?
With a full body workout, should I only be doing 1 exercise per muscle group (3 sets / 12 reps per exercise)? I feel like more than one would take too much time.
so for getting otpimal strenght and muscle gains a 2 day split with 4 workouts per week (A B A B ) is the optimum for intermediate lifters, total beginners should always start with a whole body workout 3 times a week.
Flax seeds are the best
Just saying
Life saving :wink:considering all the bullshit i'm ingesting on a regular basis you may be right :(
all the bad things i swallowWow that was pretty gay
Just stick with whatever routine you've got going for now so long as it incorporates squats, bench, deadlifts, overhead-press and bent-over rows/power cleans in their somewhere and the rest will come with time once you've a good strength base to work off of. Eat until satiated and not more if you're trying to lose weight.
My routine was based off of Starting Strength (the only resource I think someone starting out needs) and was three days a week alternating between squats/bench/overhead press and squats/deadlift/power cleans with dips/pull-ups and decently long stretching sessions after the workouts. According to the link Warlord posted I'm somewhere between novice/intermediate depending on the lift but I think a good rule of thumb before worrying too much about a specific routine is being able to deadlift twice your body weight, bench your body weight and squat one and a half times your bodyweight.
Starting Strenght by Mark Rippetoe is great. :!:
I built up a pretty solid body over the yearsvisitors can't see pics , please register or login
visitors can't see pics , please register or login(click to show/hide)
wasn't meant as some kind of epeen or whateverit wasn't meant as epeen criticism either, i just wanted to share this beautiful solid sculpture
it wasn't meant as epeen criticism either, i just wanted to share this beautiful solid sculpture
anybody climbs/does bouldering or some other rather fun activity? or everybody just lifts here?
I started going to the gym like 9-10 years ago without ever doing deadlifts, squats and overhead/military press for many year
I just started doing deadlifts with proper technique like 2 years ago, benchpress, squats and overhead press even just like 1 year ago with proper technique.
That wasted time bro
T-Bar benchpress
whats that.
also fuck you guys, I miss my gym. QQ
great, now you guys made me start aswellI prefer to do Back and biceps/Chest and triceps but yours works fine. Also don't forget to do shoulders.
gotta make myself some plan now because last year I´ve sheeply been doing what my roommate was doing which was
- one day chest&biceps
- one day back&triceps
- one day legs
- optional bonus day with one of the upper three
sorta like that? Or what plans do you guys have? I don´t have a gym nearby, but we got a weight room in the dorm with some stuff
Thanks, read up a lot on it now, seems like a good routine, I'm gonna use it, since maximum full body exercise is best reached with the exercises that this program uses (eg squats, deadlifts, bench presses, presses, etc). Kind of worried im gonna suck hard at it because I hardly ever did those apart from bench presses. My previous gym routines (if they can even be called that) were chaotic as fuck...
anybody climbs/does bouldering or some other rather fun activity? or everybody just lifts here?I do bodyweight shit, like L-sits, pullups, handstands, handstand pushups and working towards planche. Pretty accessible and quite rewarding when you improve these moves. Gotta get that beastly relative strength.
anybody climbs/does bouldering or some other rather fun activity? or everybody just lifts here?
I do bodyweight shit, like L-sits, pullups, handstands, handstand pushups and working towards planche. Pretty accessible and quite rewarding when you improve these moves. Gotta get that beastly relative strength.
I've been reading a lot about strength vs hypertrophy and what you should start with first. A lot of people suggest strength first to build up some good core strength and then work onwards from that, but there's some that say that hypertrophy is also a good start.
In the end both should increase strength and size, it's just that one does strength better and the other does size better. So I've been thinking of adjusting the Starting Strength a bit, maybe stick with 5 reps for strength gain for a few weeks first then transition into around 8 reps range per set. In the end I don't care about super high numbers that I can lift, it's more about the looks I guess. Not that I don't care about strength either, I DO want to get stronger. So I think this would be a good middle-line between strength and looks, I would still gain strength (albeit not as quickly as following SS to the letter), but I'd also be working on muscle size.
I think in the end it matters that I do compound/core lifts 3x per week, like you guys said. Any thoughts?
I've been reading a lot about strength vs hypertrophy and what you should start with first. A lot of people suggest strength first to build up some good core strength and then work onwards from that, but there's some that say that hypertrophy is also a good start.Why do you want to get stronger, Vibe? Do you wish to lift things up and put them down better than ever before?
In the end both should increase strength and size, it's just that one does strength better and the other does size better. So I've been thinking of adjusting the Starting Strength a bit, maybe stick with 5 reps for strength gain for a few weeks first then transition into around 8 reps range per set. In the end I don't care about super high numbers that I can lift, it's more about the looks I guess. Not that I don't care about strength either, I DO want to get stronger. So I think this would be a good middle-line between strength and looks, I would still gain strength (albeit not as quickly as following SS to the letter), but I'd also be working on muscle size.
I think in the end it matters that I do compound/core lifts 3x per week, like you guys said. Any thoughts?
training volume, intensity and density play into the matter, the latter often being neglected in conversations, although being integral for the training effect of the former.
whatever
Why do you want to get stronger, Vibe? Do you wish to lift things up and put them down better than ever before?
You do leg work? Like shrimps? Because I'm doing beginner's shrimps atm and I'm not able to control the movement 100% before hitting the ground. Not like I'm unstable but its not fluid. Not sure if its a technique issue or I'm just trying to do something I'm not ready for.I had to google what shrimps are, but I recently started a pistol squat progression, and I guess similar issues can be had with those. I personally like to have complete control over a movement before I increase intensity, both to be more safe from injuries and because bad form is for chumps. This actually means that I am currently practicing normal deep squats to get good form, because I have dysfunctional knees lacking that innate slav ability. If I am going to start working on the pistol squat I will assist with my hand on a doorframe, lowering the intensity as far as necessary to maintain proper form at all times. This slows down your progression and makes the learning the move less about just strength and more about technique. I think that is fine, because in the end you will have a much better result, while allowing your joints and flexibility to keep up. Also, an injury might set you back a whole lot more.
I want to get stronger because I feel like I'm less strong than I was a couple of years ago (which makes sense due to my neglect of physical activities), and it's not a good feeling. You get a desk job, you get a gf and you play video games and you say fuck all this physical excercise, but it comes at a cost of feeling like a weak shit if you've been slacking over several years.
never heard of density in reference to training at all before, explain please :shock:
I had to google what shrimps are, but I recently started a pistol squat progression, and I guess similar issues can be had with those. I personally like to have complete control over a movement before I increase intensity, both to be more safe from injuries and because bad form is for chumps. This actually means that I am currently practicing normal deep squats to get good form, because I have dysfunctional knees lacking that innate slav ability. If I am going to start working on the pistol squat I will assist with my hand on a doorframe, lowering the intensity as far as necessary to maintain proper form at all times. This slows down your progression and makes the learning the move less about just strength and more about technique. I think that is fine, because in the end you will have a much better result, while allowing your joints and flexibility to keep up. Also, an injury might set you back a whole lot more.
I want to get stronger because I feel like I'm less strong than I was a couple of years ago (which makes sense due to my neglect of physical activities), and it's not a good feeling. You get a desk job, you get a gf and you play video games and you say fuck all this physical excercise, but it comes at a cost of feeling like a weak shit if you've been slacking over several years.That sounds like a lot of work. Wouldn't it be easier to just lobby for your God given second amendment rights? If you had a gun, none of that would be an issue.
imagine the variables volume and intensity set into a temporal context. in our case, you could control density of the microcylce via rest in between sets, the meso via training units per days / week etc, macro with test weeks etc.
That sounds like a lot of work. Wouldn't it be easier to just lobby for your God given second amendment rights? If you had a gun, none of that would be an issue.
"But Xant, I can't lift things with a gun"
Point it at some poor fucker who's wasted their time at a gym and order him to lift it.
There's no problem on this Earth that a gun can't solve.
Ah ok thx, so bascially frequenzy :)
I want to get stronger because I feel like I'm less strong than I was a couple of years ago (which makes sense due to my neglect of physical activities), and it's not a good feeling. You get a desk job, you get a gf and you play video games and you say fuck all this physical excercise, but it comes at a cost of feeling like a weak shit if you've been slacking over several years.
Have you considered martial arts training?
No, why?
No, why?
frequenzy would be only be considering the factor time. density considers the work you do in a certain time.
simplified: 10 sets of 10 reps @ eight x in 30 minutes or in one hour. same volume, same intensity, different density. (the terms intensity, volume and density are used differently in trainingslehre then in real science. so dont get confused, ja? ^^)
No, why?
Unless you want to bulk up and look aesthetically pleasing (not everyone shares this taste), kick boxing and martial arts training in general are better and faster way to achieve your goals (to become stronger). You'll probably end up in the gym anyway, but you won't be slacking while pumping iron. That's something they teach you during martial arts courses, no fooling around. In the gym, unless you pay big money for personal trainer, you are on your own.
Downside of martial arts training is that it can be quite physically intensive. Could be a problem after long day in the office.
Join some martial arts club of your choosing, go to few trainings and see how it goes. Maybe it's just the thing for you. If not, just go to the gym instead.
That can be achieved with sawed off shotgun and chainsaw attached to your stump, no need for gym or martial arts :DThat is a lie. Weapons are merely the focal point of one's lethality.
I'm having problems with my deadlift, to be exact my grip is holding back my progress - I feel like I could lift a lot more but my grip just can't handle the weight. Is this expected/normal with deadlift, do I just need to train my grip with more deadlifting?
I'm having problems with my deadlift, to be exact my grip is holding back my progress - I feel like I could lift a lot more but my grip just can't handle the weight. Is this expected/normal with deadlift, do I just need to train my grip with more deadlifting?
visitors can't see pics , please register or login
Have an anecdote: exercises targeted at climbers helped me.
Have an anecdote: exercises targeted at climbers helped me.
closer to home.
what's a good daily (morning) training just to maintain some kinda muscle (currently skelly-mode)?
Taking into consideration that I smoke alot :/
And I'd be interested in trying out one or more of those for fun, but don't want to disgrace myself *too* hard when i start. I don't mind disgracing myself in terms of technique, clumsiness and lack of experience cos that's just gonna happen when you're new, just as long as I'm not a sweaty wreck after 2 minutes.
Another motivation is a long weekend stag-do in Croatia coming up at the end of April, and it looks like it's gonna be a big one. I do not plan on going easy on my body during that weekend, so any additional fitness I can cultivate before that weekend will be a godsend.
bad heskey! bad!
no one will judge you if you are piss noodles super unfit in any of these sports as a beginner. they are all a super great way to kick start fitness, especially cause a) you get motivated by motivated people around you and b) you push your limits harder then when training alone.
swallow your pride (and my kangaroo seamen) and do one of dem martial art thingys 2-3 times and sprinkle some weight lifting in here and there. you will meet cool people who might even work out with you outside of normal training, and more importantly, have that rewarding wrap and beer with you after the workouts :mrgreen:
if you absolutely arent going to do that we can also talk about some sort of gay ass bodybuilding circuit which is a great way to "cardio" without really running or cycling and shit.
holy shit is idzo getting married?
What is a gay ass bodybuilding circuit? :D
Sounds more like "cardio"
well yeah thats pretty much exactly what I said it was in the post to heskey
Yeah ... forgive me, I'm ill and feel like I was hit by a truck, seems I shouldn't be writing here, my eyes hurt anyway.
closer to home.
That's what everyone talking about starting a martial art says. They don't realize that 1) 95% of the people starting are going to be in just as bad a shape or worse than them, 2) cardio improves fast by just going to practice, and 3) good gyms start out slow and increase the pace as the beginner's course goes on.
And I'd be interested in trying out one or more of those for fun, but don't want to disgrace myself *too* hard when i start. I don't mind disgracing myself in terms of technique, clumsiness and lack of experience cos that's just gonna happen when you're new, just as long as I'm not a sweaty wreck after 2 minutes.
The whole "I have to get in shape before I start a martial art" is so backwards. It's like saying "I have to get in shape before I can get in shape." Just do it.
Mmm, breaking people's spirit to mold them in your own ways sounds like a great way to encourage new people to pay more money and sign up for your recreational sessions at the gym. It's the perfect system!
I'll report back with a rating between 1-10 of how broken my spirit feels after the first session.
Technique lol
What makes you think you'll be doing any technique trainings first? Moment they see you, they'll notice your current physical condition. Then they'll force you to run and do physical exercise until you can do rest of the training. At least that's how it went in every sport I've ever trained. That's how they do it in the army too, but they also try to break your spirit so they can mold you in their own ways. Just look what they did to Xant...
what's a good daily (morning) training just to maintain some kinda muscle (currently skelly-mode)?Get a doorway or wall-mounted pull-up bar and do like a 5 set routine of either chin-ups, pull-ups or both, would not do it every day immediately, begin at like three times a week. Pull ups are a pretty fun exercise and will build some sweet t-shirt muscles like lats and some biceps. This should get you out of laughably skin mode through some sweet beginner gains.
Taking into consideration that I smoke alot :/
Get a doorway or wall-mounted pull-up bar and do like a 5 set routine of either chin-ups, pull-ups or both, would not do it every day immediately, begin at like three times a week. Pull ups are a pretty fun exercise and will build some sweet t-shirt muscles like lats and some biceps. This should get you out of laughably skin mode through some sweet beginner gains.
If he wants to get out of skelly mode he needs to eat tho. And not pussy ass eating, eat like man.
If he wants to get out of skelly mode he needs to eat tho. And not pussy ass eating, eat like man.Oh yeah, did I forget to mention that? Eat like a pig, can't build a house if you haven't got any bricks.
4-5 meals a day for a week I'm already 2 kg lighter
you will have a considerable less amount of water and poop in you, it aint all real body mass
Yeah I know, I still feel smaller when the scale shows 2 kg less. :mrgreen:
Yeah I call that a load of crap. Can't say for army but no sport is going to (or should) force you to fix up your physical condition before you even start doing the actual sport, unless you're fucking 90 years old, a literal land whale or I donno, in a wheelchair. You won't see a young man being put to condition training for weeks/months before doing the sport, the condition comes with the sport, not before it.It also depends on the place too.
Get a doorway or wall-mounted pull-up bar and do like a 5 set routine of either chin-ups, pull-ups or both, would not do it every day immediately, begin at like three times a week. Pull ups are a pretty fun exercise and will build some sweet t-shirt muscles like lats and some biceps. This should get you out of laughably skin mode through some sweet beginner gains.
I want to get an army surplus canvas bag and fill it with 200ish lbs of big rocks when I go the beach. Then I'll have something to do leg exercises with, for very cheap. My Significant Other thinks this is dumb as hell. I'm gonna do it anyway :twisted:
Doing heavy lifting all day at work, also alot of walking/running :D
Keeps me fit enough, never saw the purpose of a gym, way too boring.
That's very interesting. Some people claim walking and running is a bore, others say same thing about gym. I'm in second group like you, gym is incredibly boring. Other people being there don't help because I'm not the type to shut down myself into my own thing and ignore what is happening around me. Never tried to practice in my own gym because I don't have one, but guess that would be even worse.
Something about sitting or standing still during the so called exercise annoys me. Used to go to the gym when my friend went with me. Training alone in the gym is painful experience.
Wish we were living in proper communism where gym would be replace with chopping wood or doing other sort of physical work outside that actually achieves something in the end and is less boring.
Walking and hiking... I'm kinda running out of new routes. Old ones are already boring. Will need to move somewhere else soon :mrgreen:
That's very interesting. Some people claim walking and running is a bore, others say same thing about gym. I'm in second group like you, gym is incredibly boring. Other people being there don't help because I'm not the type to shut down myself into my own thing and ignore what is happening around me. Never tried to practice in my own gym because I don't have one, but guess that would be even worse.
Something about sitting or standing still during the so called exercise annoys me. Used to go to the gym when my friend went with me. Training alone in the gym is painful experience.
Wish we were living in proper communism where gym would be replace with chopping wood or doing other sort of physical work outside that actually achieves something in the end and is less boring.
Walking and hiking... I'm kinda running out of new routes. Old ones are already boring. Will need to move somewhere else soon :mrgreen:
That's very interesting. Some people claim walking and running is a bore, others say same thing about gym. I'm in second group like you, gym is incredibly boring. Other people being there don't help because I'm not the type to shut down myself into my own thing and ignore what is happening around me. Never tried to practice in my own gym because I don't have one, but guess that would be even worse.
Something about sitting or standing still during the so called exercise annoys me. Used to go to the gym when my friend went with me. Training alone in the gym is painful experience.
Wish we were living in proper communism where gym would be replace with chopping wood or doing other sort of physical work outside that actually achieves something in the end and is less boring.
Walking and hiking... I'm kinda running out of new routes. Old ones are already boring. Will need to move somewhere else soon :mrgreen: