Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

Do you guys have any suggestions for working out without any free weights? I cancelled my gym membership due to saving $32 a month, on top of I may move back to Ohio soon. The gym in my community has some machines, but I'm not sure yet what's all there. I need to get back into working out, and I'm a little put off by the no free weight thing.

So I have a fucked up knee that prevents me from running too much. I wanna build muscle again, but I don't have access to a lot of weights. Not any gyms in my area and my car is out of commission for the time being. Any suggestions on how to get fit?

[QUOTE=kyle877;49045225]So I have a fucked up knee that prevents me from running too much. I wanna build muscle again, but I don't have access to a lot of weights. Not any gyms in my area and my car is out of commission for the time being. Any suggestions on how to get fit?[/QUOTE] check out the bodyweight fitness reddit weight training will always be superior for building muscle however if you want to do cardio just do something with no impact like rowing, or trying going for bike rides

[QUOTE=Nookyava;49045190]Do you guys have any suggestions for working out without any free weights? I cancelled my gym membership due to saving $32 a month, on top of I may move back to Ohio soon. The gym in my community has some machines, but I'm not sure yet what's all there. I need to get back into working out, and I'm a little put off by the no free weight thing.[/QUOTE] resistance is resistance. your body cant tell the difference whether it's pushing up 100 lbs in metal or 100 lbs in rubber bands. free weights are good because they're versatile, relatively inexpensive, and can be easily stored. however, if you don't have access to those, machines are fine too, as long as you can keep increasing the resistance. if you have a consistent program and diet, you can make gains.

Had to cancel my gym membership, have no space for bench/squatrack the fuck to I even do? Please suggest magic fixes

become a calisthenics lord

dont neglect leg training though [editline]4th November 2015[/editline] running doesnt count

[QUOTE=Enola;49048644]Had to cancel my gym membership, have no space for bench/squatrack the fuck to I even do? Please suggest magic fixes[/QUOTE] Besides doing calisthenics you could try deadlifting, squating or benching with furniture and stuff but be careful and don't do it if it feels awkward or you can't maintain good form.

Getting an iron tanks lever 13 mm belt, got it ordered and its apparently 12 day shipping internationally. Pretty stoked as it'll probably arrive within a week or two of my wei ruis

With calisthenetics im basically limited to dips (if I can find the furniture), pressups, sit ups and thats about it, unless I get a chinning bar somehow. Got no wall space

[QUOTE=NO ONE;49036327]This all sounds bit too anal to truly be practical. I personally like to generalize and estimate, and that tends to be enough in most cases. Plus, if I eat pretty much the same things, give or take a little variation, I end up remembering how many calories since it's usually the same food and same portion.[/QUOTE] I've found that if you're really anal about keeping track of calories/carbs/protein/fat for a few weeks (I went full excel spreadsheet mode), you start to get really good at generalizing/estimating in a way you couldn't previously. Once you pick that up as a skill and learn to look out for hidden calorie bombs, you're golden. (oh a soda can't hurt, bam 150 empty calories and sugar. oh iced tea is nice to have instead of water, wham tons of carbs, calories and sugar. oh I'll just get some fast food today because I'm lazy, surprise motherfucker that was a thousand fucking calories and 60g of fat; etc, etc) The hardest part is to avoid sliding back to snacking or eating garbage. Not to say there's any real harm in treating yourself once in awhile, but once in awhile means like once a week or month, not "I'll limit myself to like a coke a day" or something.

[QUOTE=Doom14;49071745]I've found that if you're really anal about keeping track of calories/carbs/protein/fat for a few weeks (I went full excel spreadsheet mode), you start to get really good at generalizing/estimating in a way you couldn't previously. Once you pick that up as a skill and learn to look out for hidden calorie bombs, you're golden. (oh a soda can't hurt, bam 150 empty calories and sugar. oh iced tea is nice to have instead of water, wham tons of carbs, calories and sugar. oh I'll just get some fast food today because I'm lazy, surprise motherfucker that was a thousand fucking calories and 60g of fat; etc, etc) The hardest part is to avoid sliding back to snacking or eating garbage. Not to say there's any real harm in treating yourself once in awhile, but once in awhile means like once a week or month, not "I'll limit myself to like a coke a day" or something.[/QUOTE] i can agree with this, your brain needs a bit of guilt-free eating every now and then so you can tingle those dopamine receptors sometimes i still do a caloric deficit but i eat junk food. not the greatest but it keeps me sane.

trying to bust through this bout of knee and lower back pain. Haven't gone out all week, eliminating back squats entirely, and avoided heavy pulls. Back and knees definitely needed a few good days of rest, and without any alcohol. front squatted 335x5 too, so thats cool

just reached 95.1kg, feels like the first milestone seeing as it's the first 5kg. coming from 102.5 it's not really 5kg, but it's a nice number I've looked forward to reaching since I begun! didn't really put any effort into losing weight in August when I weighed 102.5 though. when I started I weighed exactly 99kg which was on the 21st October. that means I've lost 3.9kg since that date in only 19 days! this is going fast. hopefully I'm not losing weight too fast?

About the same here. The way I've understood weightloss, you can't really lose weight too fast (assuming you do it healthily), but the reason a slow pace (0,5-1 kgs per week) is recommended is because it's supposed to make it easier for you to stay at your end weight easier by allowing you time to adjust your lifestyle to fit your new you. If you're able to control your eating after you've lost the excess weight, it's no issue to lose weight quickly. My issue with weightloss is pretty much that I like eating too much so when I get to a target weight I relapse and gradually gain weight back, though I did stop myself 20kgs sooner this time than before and have been losing weight again since september :v:

[QUOTE=Major Helper;49083333]About the same here. The way I've understood weightloss, you can't really lose weight too fast (assuming you do it healthily), but the reason a slow pace (0,5-1 kgs per week) is recommended is because it's supposed to make it easier for you to stay at your end weight easier by allowing you time to adjust your lifestyle to fit your new you. If you're able to control your eating after you've lost the excess weight, it's no issue to lose weight quickly. My issue with weightloss is pretty much that I like eating too much so when I get to a target weight I relapse and gradually gain weight back, though I did stop myself 20kgs sooner this time than before and have been losing weight again since september :v:[/QUOTE] what I worry the most about is burning muscle during this which my father told me would happen if I lost it faster than 1kg / week, but I don't know if that's right. I suppose it's right if I'm starving myself, but I eat at least 1500cals a day so I don't think I'm starving. the lowest I've eaten since I begun logging calories was 1350cals which I still think is pretty acceptable. I think as long as I keep lifting weights, I think muscle loss is gonna be rather minimal, at least I hope. I don't know for sure but that's the impression I have.

As far as I know, as long as you train and get an adequate amount of protein the muscle loss should be fairly minimal and shouldn't really be of concern, yes.

It's actually pretty hard to lose muscle, I haven't trained in fucking months and I've been eating like shit and I'm as big as I used to be. Lost tons of strength but that will come back quick.

regaining lost strength is bliss neglected dips and anything chest related for months, and now that i'm back at it, progress is ridiculously fast

Its all about getting your CNS back up to par. Like Heigou said unless you're on an Auschwitz diet its hard to lose mass

lol, came back to lifting after two super deload weeks of being sick, hit 165 lbs x3 on OHP for a PR [IMG]http://i.imgur.com/GjavAXy.jpg?fb[/IMG]

2/3? way through cut, maintained all my lifts, added 5lb to my OHP(150x5), 15 to my incline bench, and 10 off my body leaving me at 160. but now my shoulder is sore so I'm gonna have to take this week off for upper body. :[ [QUOTE=aznz888;49086075]lol, came back to lifting after two super deload weeks of being sick, hit 165 lbs x3 on OHP for a PR [IMG]http://i.imgur.com/GjavAXy.jpg?fb[/IMG][/QUOTE] merlin' hard

it's good to hear that I'll most likely keep my muscle mass, its been a worry since I started. far from ideal to burn muscle over fat. think I had my toughest session as of yet today. managed to skip the gym on Friday since I didn't make it up early enough, so I figured I'd go there 19:30 which is when I usually go to the gym if I don't go in the morning. turned out it closed 18:00 on Friday, what a bummer. did squats as I always do which was easy as always, though I can tell it's becoming harder. did 37.5kg today. the overhead presses have always been pretty difficult for me, and today at 27.5kg I was almost not able to complete all the sets. at the 4th and 5th set, the last two reps had me struggling pretty badly. I got it halfway up and had a really hard time making sure I got it all the way up. the deadlifts are a little concerning. last time, the time before that and today, I've felt like I was on the edge of passing out when done. did 55kg today and I felt really light headed when I was done. should I worry about the possibility of passing out or will it not happen?

[QUOTE=PredGD;49086167]it's good to hear that I'll most likely keep my muscle mass, its been a worry since I started. far from ideal to burn muscle over fat. think I had my toughest session as of yet today. managed to skip the gym on Friday since I didn't make it up early enough, so I figured I'd go there 19:30 which is when I usually go to the gym if I don't go in the morning. turned out it closed 18:00 on Friday, what a bummer. did squats as I always do which was easy as always, though I can tell it's becoming harder. did 37.5kg today. the overhead presses have always been pretty difficult for me, and today at 27.5kg I was almost not able to complete all the sets. at the 4th and 5th set, the last two reps had me struggling pretty badly. I got it halfway up and had a really hard time making sure I got it all the way up. the deadlifts are a little concerning. last time, the time before that and today, I've felt like I was on the edge of passing out when done. did 55kg today and I felt really light headed when I was done. should I worry about the possibility of passing out or will it not happen?[/QUOTE] if you're getting very light-headed on deadlifts, then you're most likely holding your breath too long check your breathing when you deadlift, you definitely don't want to burst a blood vessel. people have passed out while doing deadlifts but that's mostly because they kept holding their breath at the top.

[QUOTE=aznz888;49080638]i can agree with this, your brain needs a bit of guilt-free eating every now and then so you can tingle those dopamine receptors[/QUOTE] Yeah, but I speak from experience with how many times I fell back on proper eatin' because the temptation of sugar-packed garbage was just too strong or I got too lazy to fuss with breakfast/lunch so I'd just make cereal or throw something in the microwave/oven. It's a lot easier if you make it a reward for something tough and keep it where it is or dial the requirements up instead of down. I use to pack down the soda like a motherfucker when I was younger. Then it was an on/off struggle to get off it. Now, I've gotten really good at avoiding it except as a last-of-the-last ditch method to get some caffeine when I need it. I'm not even a huge fan of the taste anymore, oddly enough. Buying loads of unsweetened carbonated water (with and without slight flavoring) really helped me get off it, too - plus that shit is dirt cheap next to any brand of soda out there.

cravings are usually indicative of something the body needs. for most people, the desire to eat sugary shit probably comes from glycogen stores being low. Most people here probably reduce carbs and increase activity when they cut so this is unsurprising. The solution is to not feel bad about eating sugars and incorporate it into your diet. A lot of fat guys or formerly fat guys have sugar phobia and this is understandable because the current fad in mainstream diet industry is to blame everything on sugar (now that fat is back in vogue), but you need to understand that it wasn't sugar that made you fat in the first place it was a lack of physical activity and huge caloric intake. otherwise cravings for bread products et al is probably more related to wheat. There is at least some evidence, however spurious, that wheat contains addictive substances. Theres a number of good reasons to cut back on wheat intake, and this is just one of them. I avoid wheat like the plague and have been so much better because of it.

[QUOTE=dilzinyomouth;49086534]cravings are usually indicative of something the body needs. for most people, the desire to eat sugary shit probably comes from glycogen stores being low. Most people here probably reduce carbs and increase activity when they cut so this is unsurprising. The solution is to not feel bad about eating sugars and incorporate it into your diet. A lot of fat guys or formerly fat guys have sugar phobia and this is understandable because the current fad in mainstream diet industry is to blame everything on sugar (now that fat is back in vogue), but you need to understand that it wasn't sugar that made you fat in the first place it was a lack of physical activity and huge caloric intake. otherwise cravings for bread products et al is probably more related to wheat. There is at least some evidence, however spurious, that wheat contains addictive substances. Theres a number of good reasons to cut back on wheat intake, and this is just one of them. I avoid wheat like the plague and have been so much better because of it.[/QUOTE] its mostly about moderating between listening to your body and binging on a bit of your favorite vice every now and then(ice cream, burgers, etc) i keep my protein high and calories reduced, so often times i'll feel myself wanting some carbs. i fill those urges up with fiber unless its cheat day, then i just go ham on some gelato. mmmmnyesss

[QUOTE=PredGD;49086167]it's good to hear that I'll most likely keep my muscle mass, its been a worry since I started. far from ideal to burn muscle over fat. think I had my toughest session as of yet today. managed to skip the gym on Friday since I didn't make it up early enough, so I figured I'd go there 19:30 which is when I usually go to the gym if I don't go in the morning. turned out it closed 18:00 on Friday, what a bummer. did squats as I always do which was easy as always, though I can tell it's becoming harder. did 37.5kg today. the overhead presses have always been pretty difficult for me, and today at 27.5kg I was almost not able to complete all the sets. at the 4th and 5th set, the last two reps had me struggling pretty badly. I got it halfway up and had a really hard time making sure I got it all the way up. the deadlifts are a little concerning. last time, the time before that and today, I've felt like I was on the edge of passing out when done. did 55kg today and I felt really light headed when I was done. should I worry about the possibility of passing out or will it not happen?[/QUOTE] Passing out during/after deadlift is a definite possibility - if you overdo it and don't breathe that is

[QUOTE=PredGD;49086167]it's good to hear that I'll most likely keep my muscle mass, its been a worry since I started. far from ideal to burn muscle over fat. think I had my toughest session as of yet today. managed to skip the gym on Friday since I didn't make it up early enough, so I figured I'd go there 19:30 which is when I usually go to the gym if I don't go in the morning. turned out it closed 18:00 on Friday, what a bummer. did squats as I always do which was easy as always, though I can tell it's becoming harder. did 37.5kg today. the overhead presses have always been pretty difficult for me, and today at 27.5kg [B]I was almost not able to complete all the sets. at the 4th and 5th set[/B], the last two reps had me struggling pretty badly. I got it halfway up and had a really hard time making sure I got it all the way up. the deadlifts are a little concerning. last time, the time before that and today, I've felt like I was on the edge of passing out when done. did 55kg today and I felt really light headed when I was done. should I worry about the possibility of passing out or will it not happen?[/QUOTE] Thats a lot of sets for a beginner routine, whats your routine?

[QUOTE=Lone Wolf807;49087074]Thats a lot of sets for a beginner routine, whats your routine?[/QUOTE] I follow SL 5x5, which consists of squats, bench, and barbell rowing. every day I switch between that to workout B which is squats, overhead press and deadlifts. all 5 x 5 of course [editline]10th November 2015[/editline] except for deadlifts, I only do 5 x 1 on them