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

[QUOTE=Wealth + Taste;47559814]I'm not exactly fat (6'2" and ~195 pounds) but I do have a bit of fat on my chest. Should I focus on cutting the fat first or go right into eating a lot to build muscle?[/QUOTE] If you have a bit of fat you aren't really going to see your muscle gains compared to if you have less fat (especially with abs). But I mean it depends on what you think when you look in the mirror. Also if you are just starting you can make gains in stronglifts even on a cut for a while.

ask a guy who has made negative gains for the past 2 years anything

Ok so here's one (not asking you haha but if you do know then by all means) Does anyone know a site like the bodybuilding.com exercise database but instead of just saying which muscles the exercise works, but which parts of the muscles that are worked during the exercise? I'm kinda well versed on the different parts of the back, chest, legs and shoulders, but not quite so on biceps, triceps or abs. Like, I know barbell curls and hammer curls do different parts of the biceps but I don't have a proper idea.

Missing 3 days worth of workout due to a flu. This shit sucks.

[QUOTE=Bleach Qeef;47560885]ask a guy who has made negative gains for the past 2 years anything[/QUOTE] same here basically for quite a while I just went to the gym simply because it had become part of my routine no goals, no motivation, only stagnation don't let this happen to you

[QUOTE=Antdawg;47560984]Ok so here's one (not asking you haha but if you do know then by all means) Does anyone know a site like the bodybuilding.com exercise database but instead of just saying which muscles the exercise works, but which parts of the muscles that are worked during the exercise? I'm kinda well versed on the different parts of the back, chest, legs and shoulders, but not quite so on biceps, triceps or abs. Like, I know barbell curls and hammer curls do different parts of the biceps but I don't have a proper idea.[/QUOTE] [url]http://www.exrx.net/Lists/Directory.html[/url] [editline]20th April 2015[/editline] [QUOTE=Wealth + Taste;47559814]I'm not exactly fat (6'2" and ~195 pounds) but I do have a bit of fat on my chest. Should I focus on cutting the fat first or go right into eating a lot to build muscle?[/QUOTE] Up to you really, which would you rather get strong, or look good in the short term? I'd be all for getting strong but I can understand why you'd rather go for looks. [editline]20th April 2015[/editline] Same program either way, just different diet.

[QUOTE=NotMeh;47561290]same here basically for quite a while I just went to the gym simply because it had become part of my routine no goals, no motivation, only stagnation don't let this happen to you[/QUOTE] I think that's ultimately where a lot of people will end up though unfortunately. It's like the honeymoon period of working out wears off then you just go out of habit but without any passion for it. I'm in the same stagnating spot after 3 years.

[QUOTE=cathal6606;47561715][url]http://www.exrx.net/Lists/Directory.html[/url] [editline]20th April 2015[/editline] Up to you really, which would you rather get strong, or look good in the short term? I'd be all for getting strong but I can understand why you'd rather go for looks. [editline]20th April 2015[/editline] Same program either way, just different diet.[/QUOTE] To be honest, both would be nice. Are they really mutually exclusive? Maybe I should cut for the first two months or so, which would probably burn a good amount of weight off, and since I have pretty much no muscle I'd probably still make gains, and then I'd go straight into bulking and building muscle.

[QUOTE=Wealth + Taste;47562581]To be honest, both would be nice. Are they really mutually exclusive? Maybe I should cut for the first two months or so, which would probably burn a good amount of weight off, and since I have pretty much no muscle I'd probably still make gains, and then I'd go straight into bulking and building muscle.[/QUOTE] ive read about you accumulating more fat easier if you have high body fat % in the first place, which is why i personally think it's better to cut off the fat first before bulking as to not exasperate the fatness (if it's an issue. if not, bulk away). i know it's still calories in calories out regarding weight, there was an explanation tho and i cant recall it because it was some sciencey shit haha. iirc it was generally agreed upon on r/fitness. and yes, youll still make gains anyway having not much muscle in the first place

WSM is on time to get depressed watching people lifting pretty much my combined total overhead for reps

[QUOTE=Sad.;47562625]ive read about you accumulating more fat easier if you have high body fat % in the first place, which is why i personally think it's better to cut off the fat first before bulking as to not exasperate the fatness (if it's an issue. if not, bulk away). i know it's still calories in calories out regarding weight, there was an explanation tho and i cant recall it because it was some sciencey shit haha. iirc it was generally agreed upon on r/fitness. and yes, youll still make gains anyway having not much muscle in the first place[/QUOTE] I'm hoping that working out 5 times a week in conjunction with eating healthier should allow me to make some pretty dramatic changes. I only did 3~4 times a week last year for 6 months and I lost like 30 pounds, so I'm pretty optimistic about this.

[QUOTE=Waterpi;47562910]WSM is on time to get depressed watching people lifting pretty much my combined total overhead for reps[/QUOTE] Is there a way to stream it live?

Will the stronglifts 5x5 plan really work if I'm cutting? I imagine the whole add 0.5KG each time is based on the fact that you're getting the right amount of calories etc. Is it just a case of it's going to take longer to add weight to lift?

It would work for a while if your starting out [editline]20th April 2015[/editline] [QUOTE=Wealth + Taste;47562581]To be honest, both would be nice. Are they really mutually exclusive? Maybe I should cut for the first two months or so, which would probably burn a good amount of weight off, and since I have pretty much no muscle I'd probably still make gains, and then I'd go straight into bulking and building muscle.[/QUOTE] You can try eating just enough calories to maintain your weight but your probably better off committing to one or the other

[QUOTE=loopoo;47559064]I wish I had a gym buddy. It'd help keep me motivated, and make the sessions more enjoyable. I haven't been gyming in so long, every time I'm about to start back up, I find an excuse not to. The one month I had with a personal trainer was awesome, because I put my money where my mouth was, and since I was paying a hefty price for the training, it ensured I got in on time and banged out my workouts. I'd go back to the PT, but it's too expensive for longterm. One of these days I'll tell myself to man up and just go. It's so easy when you've got the routine, but starting up is the hard bit.[/QUOTE] Honestly I'd prefer not having one. Me and my friend always go together (plus he's the one who drives currently) but my sessions are about 2.5 times as long due to it. It can be motivating and you push each other but I'd much rather have more spare time for myself. Bought my first pair of lifting shoes. [url]http://www.adidas.co.uk/powerlift-2-shoes/Q33821.html[/url] I'm not sure what the issue is but getting a bit of knee pain, I have just started a new job which is much more hours than I'm used to and constantly squatting with bodyweight/boxes which may be part of the issue. My form seems alright as far as I know, will look at it closer but let's see if shoes help.

what can i do to work my upper leg muscles w/out a gym membership/a machine?

Man, I like the steady strength gains I've been getting, but I would like to just be slightly leaner. I'm almost where I want to be. I really don't like the idea of cutting and bulking, as I would prefer to be lean and strong all year around.

[QUOTE=Swamplord;47563177]Is there a way to stream it live?[/QUOTE] I've looked, and I don't think so which sucks. I don't even know if they televise it live at all, but I'm under correction for that. I was just hoping youtube or something else would release the events after they've been recorded. Probably gonna have to wait until after the whole thing though, just gonna binge 2014's strongman events to get myself amped :v: [editline]21st April 2015[/editline] [QUOTE=Lord_Ragnarok;47566460]Man, I like the steady strength gains I've been getting, but I would like to just be slightly leaner. I'm almost where I want to be. I really don't like the idea of cutting and bulking, as I would prefer to be lean and strong all year around.[/QUOTE] Once you get where you want you can just eat at maintenance, but then you won't be getting leaner or stronger or anything you'll just stay stagnant. No way in doing them both besides stroids or being a beginner [editline]21st April 2015[/editline] [QUOTE=Kommodore;47566190]what can i do to work my upper leg muscles w/out a gym membership/a machine?[/QUOTE] Lunges/pistol squats if you don't have any weights at all

Did a bad thing and tried to do a high volume full body routine 5 times a week with minimal sleep on a 1700 calorie cut with mostly protein diet and those green tea pills for weight loss. Worth noting I'm not skinnyfat just wanted to transition from minor skinnyfat to DYEL. Notice I'm weaker than usual but push through anyway. Get to the the One-armed long bar rows with 30kg. Final set, 8 reps in. My stomach feels like it's tearing through my abs, it's like i've been stabbed and I keel over. Lie in bed for the whole day because my abs are sore and numb, terrified that i've just developed a hernia. It's ok now, but I'm still scared to lift because I lost 2kg in 6 days. Dropped from 55.5kg to 53.4kg and I'm not sure when I should resume. I feel really weak, I'm thinking of giving it a week or so before I start again, eating 2500 calories a day now mostly carbs. I did a test set of curls with usual weight without too much worry. [editline]21st April 2015[/editline] [img]http://img.prntscr.com/img?url=http://i.imgur.com/b9M7zCo.png[/img] This is too much for Monday, Tuesday, Thursday, Friday isn't it?

[QUOTE=Waterpi;47567536] [editline]21st April 2015[/editline] Once you get where you want you can just eat at maintenance, but then you won't be getting leaner [B]or stronger[/B] or anything you'll just stay stagnant. No way in doing them both besides stroids or being a beginner[/QUOTE] strength has nil to do with diet unless you'r eating at a pretty big deficit

[QUOTE=NotMeh;47567681]strength has nil to do with diet unless you'r eating at a pretty big deficit[/QUOTE] I take back what I said about not gaining any strength cause I remember now you can via CNS adaptation and all that, but you can't say strength has nil to do with diet. Surely if I'm eating at a massive caloric surplus I'm gonna be getting stronger faster than I would eating at maintenance or slightly below (provided not a beginner), because the CNS is both adapting and I'm building some muscle at the same time.

[QUOTE=Waterpi;47567536]I've looked, and I don't think so which sucks. I don't even know if they televise it live at all, but I'm under correction for that. I was just hoping youtube or something else would release the events after they've been recorded. Probably gonna have to wait until after the whole thing though, just gonna binge 2014's strongman events to get myself amped :v: [/QUOTE] A friend of mine said by the time it gets air-ed on tv, it would be around christmas lol. [editline]21st April 2015[/editline] [QUOTE=Waterpi;47567736]I take back what I said about not gaining any strength cause I remember now you can via CNS adaptation and all that, but you can't say strength has nil to do with diet. Surely if I'm eating at a massive caloric surplus I'm gonna be getting stronger faster than I would eating at maintenance or slightly below (provided not a beginner), because the CNS is both adapting and I'm building some muscle at the same time.[/QUOTE] Well, it would be a lot easier I would say.

Anybody here want to be a bro and give you a good 2-3 day program I could do? Up at 7 and back at half 7 every day, try go for a 2.5km jog at least 4 times a week. Currently in my house I have a hammer curl bar, a curl bar, ab roller, 2 dumbells and one of those forearm pumpers where a weight hangs from the end and you turn it up. Just find it hard knowing what I can do at home with these. I have like 30kgish in weight I can add to the stuff. Also my diet is super good, I make everything home made from scratch, fairly low card, a good bit of protein. Usually for breakfast I have home made granola or over night oats. Lunch is usually a spinach and chickens salad or something with chickpeas in cause I fucking love them. Dinner is usually fairly low card, like eggs and guacamole I make or some shit. Still not seeming to loose weight though which is a bummer

How many calories are you eating Literally that is all that seriously matters when losing weight This is the most frustrating thing about the fitness/nutrition/whatever community, is they are obsessed with spending an INSANE amount of time, money and energy following a super strict diet plan, and enable fad diets to become popular. Then when people get on these crazy and expensive diets, they wonder why they aren't losing weight. It tricks so many new guys getting into fitness that they need to sacrifice a shit ton to lose weight when the reality is anything but. The quality of your food matters when it comes to your health. But there is something else that matters even more when it comes to your health - caloric load. Every obesity study on earth has tracked almost all major health issues with obese individuals to their caloric load rather than the their food quality. And when it comes to body image (fat)? Almost entirely depends on said caloric load. Turns out, overeating is the #1 cause of obesity. And as an effect, its the #1 cause of dietary related health issues. If you want to lose weight, control your calories. That is pretty much all you need to do. Now that said, please still strive to eat well. Eating well has benefits in that it is still healthier than eating junk all day, you'll have better energy from a more balanced diet, you'll not likely get hungry, etc. But a small majority of health concerns from your diet come from calories (the rest food quality). A vast (if not almost entire) majority of body-image related concerns come from calories. If you want to lose weight, the first thing you should look at is calories in, calories out. Then, work from there and tweak your diet to work for you within those calorie limits.

Here's something: if you did dumbbell overhead press with your arms flared out at 90 degrees (or as close to), does that sufficiently work the medial head of the shoulders? (I can't see why not, but I've been wrong before) If I did that instead of normal barbell overhead press, would that DB OHP and flat bench press give the anterior heads a good workout?

Thanks for the in depth reply. So I tried track calories for a while but I just found it took too long, since I make everything from scratch I would spend a good bit of time checking how many calories are in a certain thing. I stopped tracking because I know I eat well and under the amount i should. Last year I lost 3.5 stone from eating good and going gym 3 to 4 times a week. I think because iv gotton down to the last big bit of fat its taking a whole, always heard the last bit is the hardest As an example, today for breakfast I had a small bowl of granola, when I get to work I have half a cup or black coffee. At 11 I have a banana, then at 1ish I have lunch. Today its a bit of cous cous with tomatoes, chockpeas, mint, lemon juice and chilli. Then at 3 I have another half cup of black coffee. Near 4.30 or 5 I have an apple or some pomegranite. Then I get home and go for a jog, and try workout when I get back home. Dinner would usually be something like eggs and avacado or eggs and chicken. My portions are quite small too. So I think diet wise I'm doing quite well its just getting rid of the last bits of fat seems extra hard

Try to estimate the calories in your regular portions of food at least for one more day, then if that's not the deficit your bodyweight requires, try to lower the portion until it is. If your meals are as similar as you say, it shouldn't be hard after that to eyeball what is too much/too little. Like KorJax said, your portions might seem small enough, but if you haven't lost weight, then apparently they aren't.

Yeah I guess I'll do it for a few more days and see. Anybody have recomendations for an exercise plan I can do with what I got

A quick and dirty way to track calories is to simply adjust depending on weight gain/loss. If you go two weeks without dropping a pound or gaining, you are at maintence. Look to drop 200-250cals worth of food from your diet and see where you are at in two weeks again. This obviously isn't as efficent and will take longer to see results though. Calorie tracking is annoying if you have something new every day, but every cal tracker on earth (like my fitness pal) saves a history. Take advantage of this - if you always have granola in the morning it is less than two seconds to track it - just hit the checkbox. Once you intimately learn the exact caloric/macro load of whatever food you are eating you don't even have to track it anymore - just track the things that you don't often have (and therefore aren't sure about). Such as if you eat out at a coffee shop one day, and want to know if you can fit 600cals worth of food into your diet that day. I make it easy on myself and end up just having the same foods most weekdays, alternating small stuff here and there. I.E. I almost always have oatmeal in the morning with protein/PB, and then I have an english muffin (150cals) or 2-3 eggs (12-18g protein and about 140-180 cals). I almost always have either chicken wrap or tuna salad for lunch, and almost always have chicken breast + rice (550 cals including condiments) for dinner, though some days I sub out for broccoli/potatoes. The only time I really break free from this pattern is if I make a special recipe of something in my crockpot for the entire week. In which case, I already have the recipe saved in MFP and just log that instead of what I normally log. On the weekends I vary this up a bit. On cheat day I don't bother logging at all, not cheat day I might eat out for lunch and log that, then adjust my staples above to account for it (less than two seconds to do). Cal tracking is really easy if you learn what the impact of your staples are on your diet every day. To the point where if you know what foods you are eating you don't even need to track them for that day. Consistency is key though, and striving to track no matter what ensures you stay consistent.

Yeah that's true, myfitness tracker is pretty good, I used it for a while to track. I guess I need to have the same thing more often just to make it easier. I drink loads of water, maybe too much, maybe that's why I feel like I'm not loosing as much weight or something I duno, can feel bloated most days