• Weightlifting/Bodybuilding Thread V.5 - How do I lift?
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[QUOTE=SGTNAPALM;39772068]Any advice for identifying processed foods? I'm not used to examining my diet like this, I've only been eating this way for about a week. Also, I weigh 110~115 pounds (it fluctuates,) is 110 g protein good enough because it's roughly 1g protein/1lb bodyweight, or should I actually be eating more protein given my situation? It shouldn't be a problem for me to achieve, it would just involve me drinking a protein shake every night or maybe eating some more trail mix. [editline]2nd March 2013[/editline] Oh, and I'm aiming to weigh about 150-160 pounds by two years using bodyweight training to get my strength and flexibility up, possibly hitting the gym for freeweights more once my cash situation improves.[/QUOTE] eat as big as you want to be
Guys, I need a proper diet without any supplements.(Sorry if I'm posting this in the wrong thread) Here's my workout: A:Bench Press 4 Sets 8 8 6 6 Repeats Incline Bench Press 4 Sets 8 8 6 6 Repeats Dumbbell Flyes 3 Sets 15 Repeats Lat Pull Down 4 Sets 8 8 6 6 Repeats Rows with Machine 4 Sets 8 8 6 6 Repeats B:Dumbbell Shoulder Press 4 Sets 8 8 6 6 Repeats Side Lateral Raise 4 Sets 8 8 6 6 Repeats Front Lateral Raise 4 Sets 8 8 6 6 Repeats Preacher Curls 4 Sets 8 8 6 6 Repeats Incline Bench Curls 4 Sets 8 8 6 6 Repeats Tricep Cable Pushdowns 4 Sets 8 8 6 6 Repeats Tricep Dumbbell Extensions 4 Sets 8 8 6 6 Repeats Everyday: Leg Press 4 Sets 8 8 6 6 Repeats Hanging Leg Raises 3 Sets 15 Repeats Decline Crunches 3 Sets 15 Repeats Cross Bench Knee-Ins 3 Sets 15 Repeats Kneeling Rope Pulley Crunches 3 Sets 15 Repeats Cable Side Bends 3 Sets 15 Repeats Sorry if I'm wanting too much, I want to know what should i eat with this workout.
[QUOTE=Calamity;39772109]Guys, I need a proper diet without any supplements.(Sorry if I'm posting this in the wrong thread) Here's my workout: A:Bench Press 4 Sets 8 8 6 6 Repeats Incline Bench Press 4 Sets 8 8 6 6 Repeats Dumbbell Flyes 3 Sets 15 Repeats Lat Pull Down 4 Sets 8 8 6 6 Repeats Rows with Machine 4 Sets 8 8 6 6 Repeats B:Dumbbell Shoulder Press 4 Sets 8 8 6 6 Repeats Side Lateral Raise 4 Sets 8 8 6 6 Repeats Front Lateral Raise 4 Sets 8 8 6 6 Repeats Preacher Curls 4 Sets 8 8 6 6 Repeats Incline Bench Curls 4 Sets 8 8 6 6 Repeats Tricep Cable Pushdowns 4 Sets 8 8 6 6 Repeats Tricep Dumbbell Extensions 4 Sets 8 8 6 6 Repeats Everyday: Leg Press 4 Sets 8 8 6 6 Repeats Hanging Leg Raises 3 Sets 15 Repeats Decline Crunches 3 Sets 15 Repeats Cross Bench Knee-Ins 3 Sets 15 Repeats Kneeling Rope Pulley Crunches 3 Sets 15 Repeats Cable Side Bends 3 Sets 15 Repeats Sorry if I'm wanting too much, I want to know what should i eat with this workout.[/QUOTE] You trying to get bigger or smaller? Height/weight? Experience with weights? Why leg press? do you not have barbells to squat with?
[QUOTE=raccoon12;39772141]You trying to get bigger or smaller? Height/weight? Experience with weights? Why leg press? do you not have barbells to squat with?[/QUOTE] I'm trying to get lean, in a way, bigger. 180 Cm 70 Kg It's been over a month at the gym, 2 months at home. My gym coach did not want me to do squats because I'm 16, so I'm doing leg presses instead.
[QUOTE=Calamity;39772199]I'm trying to get lean, in a way, bigger. 180 Cm 70 Kg It's been over a month at the gym, 2 months at home. My gym coach did not want me to do squats because I'm 16, so I'm doing leg presses instead.[/QUOTE] Lean? Your Gym Coach is a gigantic faggot, i started with squats when i was 15. o no my growth is ruined oh no my back is totally destroyed, my family is dead and the dog died because i did squats! [editline]2nd March 2013[/editline] i dont do planks. are dey that good?
[QUOTE=Calamity;39772199]I'm trying to get lean, in a way, bigger. 180 Cm 70 Kg It's been over a month at the gym, 2 months at home. My gym coach did not want me to do squats because I'm 16, so I'm doing leg presses instead.[/QUOTE] Well if you're trying to put on muscle mass, eat a lot. Like 500+ caloric surplus from your TDEE (Total daily energy expenditure) which can be calculated by using TDEE calculators on the internet. Also, your gym coach is dumb. Do squats, and deadlifts. Make sure to go light until you figure out the forms for them [editline]2nd March 2013[/editline] [QUOTE=Shoopiwoop;39772225]Lean? Your Gym Coach is a gigantic faggot, i started with squats when i was 15. o no my growth is ruined oh no my back is totally destroyed, my family is dead and the dog died because i did squats! [editline]2nd March 2013[/editline] i dont do planks. are dey that good?[/QUOTE] ya planks are good especially if you can add weights and do them for like 2 minutes
[QUOTE=raccoon12;39772232]Well if you're trying to put on muscle mass, eat a lot. Like 500+ caloric surplus from your TDEE (Total daily energy expenditure) which can be calculated by using TDEE calculators on the internet. Also, your gym coach is dumb. Do squats, and deadlifts. Make sure to go light until you figure out the forms for them [editline]2nd March 2013[/editline] ya planks are good especially if you can add weights and do them for like 2 minutes[/QUOTE] Aight i'll do 'em at the next workouts. I hardly CBA to do abs after workouts so fuarking tired (but i still do them). But i gotta hustle through.
[QUOTE=Shoopiwoop;39772256]Aight i'll do 'em at the next workouts. I hardly CBA to do abs after workouts so fuarking tired (but i still do them). But i gotta hustle through.[/QUOTE] always be on your grind lil nigga
When I'm at the gym I always end up not knowing what to do a lot of the time. I just don't know what muscles I should train and how much. I could make a training program, but how do I know what muscles that I need to train? When I look at myself in the mirror, I can see that I working out in some way would make me look better than I look right now, but I can't really even determine why, and what looks bad. I'm not really sure either how much pain that I should expect from working out. Because at the moment, I just feel bad when I'm there actually working out. I find myself longing for some other place where I can relax. Can I do anything about that? Because I hear quite a few people actually enjoy going to the gym.
[QUOTE=ArgvCompany;39772407]When I'm at the gym I always end up not knowing what to do a lot of the time. I just don't know what muscles I should train and how much. I'm not really sure how much pain that I should expect from working out. Because at the moment, I just feel bad when I'm there actually working out. I find myself longing for some other place where I can relax. Can I do anything about that? Because I hear quite a few people actually enjoy going to the gym.[/QUOTE] if you don't want to work out then don't [editline]2nd March 2013[/editline] you should only do it because you enjoy it
[QUOTE=ArgvCompany;39772407]When I'm at the gym I always end up not knowing what to do a lot of the time. I just don't know what muscles I should train and how much. I'm not really sure how much pain that I should expect from working out. Because at the moment, I just feel bad when I'm there actually working out. I find myself longing for some other place where I can relax. Can I do anything about that? Because I hear quite a few people actually enjoy going to the gym.[/QUOTE] the reason you dont know what you dont know what muscles you should train is either a. you dont have a program. b. you haven't planned anything except just [I]working out[/I] basically find a program, or just do a easy split. Divide each muscle groups to different days of the week. read up on some excersises online or ask the local guys at your gym. Bong bang bing. and btw you'll know what "pain" you'd expect from working out. trust me.
[QUOTE=Barbarian887;39772430]if you don't want to work out then don't [editline]2nd March 2013[/editline] you should only do it because you enjoy it[/QUOTE] Seriously, are there people the enjoy working out for the sake of it, ignoring the results of it? I want to look better. Yes, "I'm only doing it for the looks", but what other way is there to look good? [QUOTE=Shoopiwoop;39772457]the reason you dont know what you dont know what muscles you should train is either a. you dont have a program. b. you haven't planned anything except just [I]working out[/I] basically find a program, or just do a easy split. Divide each muscle groups to different days of the week. read up on some excersises online or ask the local guys at your gym. Bong bang bing. and btw you'll know what "pain" you'd except from working out. trust me.[/QUOTE] It's definitely b. I want to make a program, but don't I need to consider the ratios of how trained my muscles are right now in general when making that program? How am I supposed to determine that?
[QUOTE=ArgvCompany;39772471]Seriously, are there people the enjoy working out for the sake of it, ignoring the results of it? I want to look better. Yes, "I'm only doing it for the looks", but what other way is there to look good?[/QUOTE] Working out keeps alot of people sane, it's fresh and healthy for your mind and your body. I too like to see results but at the end of the day it's the feeling after a rock hard workout that makes me come back for more. The results are merely a benefit.
[QUOTE=ArgvCompany;39772471]Seriously, are there people the enjoy working out for the sake of it, ignoring the results of it? I want to look better. Yes, "I'm only doing it for the looks", but what other way is there to look good?[/QUOTE] being aesthetic is a bonus and shouldn't be your main source of motivation
[QUOTE=Barbarian887;39772490]being aesthetic is a bonus and shouldn't be your main source of motivation[/QUOTE] this nigga, are you me?
[QUOTE=ArgvCompany;39772471]Seriously, are there people the enjoy working out for the sake of it, ignoring the results of it? I want to look better. Yes, "I'm only doing it for the looks", but what other way is there to look good? It's definitely b. I want to make a program, but don't I need to consider the ratios of how trained my muscles are right now in general when making that program? How am I supposed to determine that?[/QUOTE] Start off with a simple program from the internet, like Starting Strength or look up Greyskull LP
[QUOTE=Shoopiwoop;39772489]Working out keeps alot of people sane, it's fresh and healthy for your mind and your body. I too like to see results but at the end of the day it's the feeling after a rock hard workout that makes me come back for more. The results are merely a benefit.[/QUOTE] Before I started "working out", I didn't feel bad at all really. There is probably no difference in how I feel, and if there is I certainly don't consider it worth the pain while working out. [QUOTE=Barbarian887;39772490]being aesthetic is a bonus and shouldn't be your main source of motivation[/QUOTE] What if I want to be aesthetic, but don't care for the other things? You're saying I shouldn't be aesthetic then? Because if I ask the question "How do I look better in terms of body shape?", I'm pretty sure the definite answer I'm going to get is to work out. If I can't have the motivation of looking good for working out, then I don't really consider it worth it anymore. I seriously have no other motivation.
[QUOTE=ArgvCompany;39772471]Seriously, are there people the enjoy working out for the sake of it, ignoring the results of it? I want to look better. Yes, "I'm only doing it for the looks", but what other way is there to look good? It's definitely b. I want to make a program, but don't I need to consider the ratios of how trained my muscles are right now in general when making that program? How am I supposed to determine that?[/QUOTE] You're new it may seem hard. But just find a program, after a while when you get experienced you don't really need them anymore (in my opinion) the only program i use when i'm not doing split is a strength program my trainer gives me (cos i'm a powerlifer or what its called). I know what muscles i should train on my workout days, i know what excersises i should do and so on and thats kinda where you should start experimenting with dieting. It starts hard but gets much easier trust me brah.
[QUOTE=SGTNAPALM;39772068]Any advice for identifying processed foods? I'm not used to examining my diet like this, I've only been eating this way for about a week. Also, I weigh 110~115 pounds (it fluctuates,) is 110 g protein good enough because it's roughly 1g protein/1lb bodyweight, or should I actually be eating more protein given my situation? It shouldn't be a problem for me to achieve, it would just involve me drinking a protein shake every night or maybe eating some more trail mix. [editline]2nd March 2013[/editline] Oh, and I'm aiming to weigh about 150-160 (I'm 5'11" with what is apparently a "small" frame according to Google,) pounds by two years using bodyweight training to get my strength and flexibility up, possibly hitting the gym for freeweights more once my cash situation improves.[/QUOTE] As Raccoon said, its generally accepted to eat as big as you want to be. Also, processed food is anything that's transformed from their natural states, obviously there's some that you can't fully run away from like protein powder which is processed food but its really useful to get to that protein macro you're aiming for but stuff like mac and cheese and pizza is just hehh. Also I've noticed that a good amount of your carbs are coming from straight sugar, if you can replace that sugar with carbs from more natural, unprocessed sources such as brown rice and grains and the likes, that'd be really good.
[QUOTE=ArgvCompany;39772505]Before I started "working out", I didn't feel bad at all really. There is probably no difference in how I feel, and if there is I certainly don't consider it worth the pain while working out. What if I want to be aesthetic, but don't care for the other things? You're saying I shouldn't be aesthetic then? Because if I ask the question "How do I look better in terms of body shape?", I'm pretty sure the definite answer I'm going to get is to work out. If I can't have the motivation of looking good for working out, then I don't really consider it worth it anymore. I seriously have no other motivation.[/QUOTE] It's hard for you to know what you're "feeling" when you obviously haven't even had a decent workout in your life. Not to mention it seems like you don't even wanna work out. Everybody want's to look aesthetic, but nobody wants to fucking work for it thats a big problem. Get a program, do it. If it's too light, heavier weights. Come back here after you're so sore in your body you quietly screech when you sit down to drop a log. And tell me if that feeling isn't awesome.
[QUOTE=Shoopiwoop;39772578]Come back here after you're so sore in your body you quietly screech when you sit down to drop a log. And tell me if that feeling isn't awesome.[/QUOTE] reading this makes me realize how masochistic we sound
[QUOTE=Shoopiwoop;39772578]It's hard for you to know what you're "feeling" when you obviously haven't even had a decent workout in your life. Not to mention it seems like you don't even wanna work out. Everybody want's to look aesthetic, but nobody wants to fucking work for it thats a big problem. Get a program, do it. If it's too light, heavier weights. Come back here after you're so sore in your body you quietly screech when you sit down to drop a log. And tell me if that feeling isn't awesome.[/QUOTE] I want to look aesthetic, and I even potentially want to work for it. But you guys tell me that that shouldn't be my main motivation. What I meant is that I don't want to work out [b]if I get no gain from it[/b]. I think I may have had some decent workouts with the help of a friend, and it did feel pretty good after. But I certainly didn't consider that feeling afterwards worth the pain during. Not at all.
[QUOTE=ArgvCompany;39772618]I want to look aesthetic, and I even potentially want to work for it. But you guys tell me that that shouldn't be my main motivation. I think I may have had some decent workouts with the help of a friend, and it did feel pretty good after. But I certainly didn't consider that feeling afterwards worth the pain during. Not at all.[/QUOTE] If you want to look aesthetic, you bet you're going to have to work for it. You can't just hit the gym once a week, not control your diet and look like a fucking Greek god. It's not going to happen quick and easy man. There's just something about bettering yourself as a person that comes along with lifting that makes me addicted to it. You either love it or you don't.
this makes me realise how shitty i am at dieting. hitting that carolie surplus is hard mayun.
[QUOTE=raccoon12;39772643]If you want to look aesthetic, you bet you're going to have to work for it. You can't just hit the gym once a week, not control your diet and look like a fucking Greek god. It's not going to happen quick and easy man. There's just something about bettering yourself as a person that comes along with lifting that makes me addicted to it. You either love it or you don't.[/QUOTE] So you're saying it's fine to be motivated by looks, because if I do work out properly, I will eventually become motivated by the concept of working out and bettering yourself? I don't love working out at the moment, but I wish I did. Also, the part about going to the gym once a week, how often [b]should[/b] you go there? I go there perhaps 2-3 days a week, but then also I do shitty workouts as you know.
[QUOTE=ArgvCompany;39772659]So you're saying it's fine to be motivated by looks, because if I do work out properly, I will eventually become motivated by the concept of working out and bettering yourself? I don't love working out at the moment, but I wish I did.[/QUOTE] got any progress pics of yourself btw?
[QUOTE=Shoopiwoop;39772658]this makes me realise how shitty i am at dieting. hitting that carolie surplus is hard mayun.[/QUOTE] nigga try eating a calorie deficit, shits some disciplinary training
[QUOTE=Shoopiwoop;39772666]got any progress pics of yourself btw?[/QUOTE] No, unfortunately I don't. One thing that I have noticed from "working out" for maybe 3 months is probably that the muscles in my arms are more visible now, as opposed to my arms being thin and round. That's something positive I guess, gives me a bit of motivation. Arms are probably the thing I've been "training" the most. Will also look into diets tonight. To this moment I've just eating normally, but it's not like I eat fast food every day or something like that.
[QUOTE=ArgvCompany;39772659]So you're saying it's fine to be motivated by looks, because if I do work out properly, I will eventually become motivated by the concept of working out and bettering yourself? I don't love working out at the moment, but I wish I did. Also, the part about going to the gym once a week, how often [b]should[/b] you go there? I go there perhaps 2-3 days a week, but then also I do shitty workouts as you know.[/QUOTE] it's completely fine to be motivated by looks. That's entirely what bodybuilding is about. Different people have different goals, and as long as you're there working your ass off it doesn't matter. Eventually, you'll grow to love it. It took me a while before I started feeling like I was having fun myself. I look forward to working out. Also, 3-5 days is generally good. You NEED rest days for sure. edit: [b]Just make sure not to forget your legs.[/b]
[QUOTE=ArgvCompany;39772687]No, unfortunately I don't. One thing that I have noticed from "working out" for maybe 3 months is probably that the muscles in my arms are more visible now, as opposed to my arms being thin and round. That's something positive I guess, gives me a bit of motivation. Arms are probably the thing I've been "training" the most. Will also look into diets tonight. To this moment I've just eating normally, but it's not like I eat fast food every day or something like that.[/QUOTE] just workout before you fuzz around with dieting tbh alot of beginners gets thrown off working out when they jump into the diet subject, it's a wast subject and it can be really challenging to diet. Focus on eating clean and getting enough proteins. And eat alot if you want to grow.
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