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

First week of stronglifts down. Can't wait till the weights get heavier and I really start getting a solid workout in. I wish I could start to see results now so I could [I]know[/I] I was doing it all right but it would be silly to expect any physical results earlier than a month from now.

I have a problem with facepulls, I can't really do them perfectly there are two spots that have the necessary handle - a cable pull machine (too high up) and a cable row machine (too low, seated, kinda awkward) which one should I go for?

i use the top pulley on the crossover cable and stand back far enough so that the angle isn't so steep

I use the tricep rope thing on the cable machine, put the pulley as high as it will go, then lean back a bit and pull.

[QUOTE=arbio22;47681420]Can I fix asymmetry by working out one side only? I can curl 35 kgs on my right arm quite easily but I struggle with 30 on my left. It's been bothering me and working out only one arm feels really weird.[/QUOTE] Use your left arm more with everyday shit, like picking up a glass etc

I hath sinned. I have missed a lot of leg work recently. Part of it is just because I hate squats - I have no problems with any other exercises including deadlifts, but squats are just exhausting. Not in terms of stress on muscles - that would be a good thing - but they leave me out of breath after like 5 squats when I aim to do sets of 12. If I passed on the squats and instead did leg press and deadlifts, would that effectively work the lower body?

No just keep squatting until you get good at them and your cardio goes up. I get that problem now and then but it goes away after a week or 2. Try doing high rep front squats or HIIT cardio, but keep up your squats.

[QUOTE=Antdawg;47690203]I hath sinned. I have missed a lot of leg work recently. Part of it is just because I hate squats - I have no problems with any other exercises including deadlifts, but squats are just exhausting. Not in terms of stress on muscles - that would be a good thing - but they leave me out of breath after like 5 squats when I aim to do sets of 12. If I passed on the squats and instead did leg press and deadlifts, would that effectively work the lower body?[/QUOTE] Are you sure your breathing is right? Squats can make you lose breath fucking quickly if you're not breathing correctly. [editline]9th May 2015[/editline] There's no real replacement for them though, they're just too good

Alright, I'm in need of a bit of healthier/more active lifestyle. Now, don't get me wrong, by no means am I fat or obese, but I'm not exactly skinny, I'm just out of shape. I don't have the option to go for jogs/runs around where I live, not exactly the greatest place. I have a treadmill and a pretty shoddy bike, also pretty sure I have some weights around here too. My diet isn't great, and I'm not getting enough of the different food groups. I understand you guys get this question quite a bit, but I'd really appreciate any help or guidance. I just want to get active and fit again, I don't exactly want to go the extra mile and get super strong or anything.

cardio is always good, keeps you lean, gives you stamina and you dont feel like a heavy stiff shit

i made a thing and thought the gym lads down at facepunch would appreciate it [media]http://www.youtube.com/watch?v=0VtGNTdKLCs[/media]

I'm going back to having a separate leg day, it's not working by bundling legs on pull day. I haven't made tangible progress in like 2 months. Anyways back to the triceps. Anyone have any opinions on this exercise I kinda came up with - unilateral, sitting on a bench up against a cable machine, facing away from the cable machine, resting the worked arm's elbow on my knee, overhand grip, pushing forearm from facing up to the front.

[QUOTE=TechnoSandwic;47690487]Alright, I'm in need of a bit of healthier/more active lifestyle. Now, don't get me wrong, by no means am I fat or obese, but I'm not exactly skinny, I'm just out of shape. I don't have the option to go for jogs/runs around where I live, not exactly the greatest place. I have a treadmill and a pretty shoddy bike, also pretty sure I have some weights around here too. My diet isn't great, and I'm not getting enough of the different food groups. I understand you guys get this question quite a bit, but I'd really appreciate any help or guidance. I just want to get active and fit again, I don't exactly want to go the extra mile and get super strong or anything.[/QUOTE] First step is becoming mindful of what you eat. The hard truth (which is good for some, bad for others) is that 80% of your body composition is entirely due to diet. The good news is eating super healthy all the time doesn't actually contribute much to this, just that you'll feel much fuller and you get more nutrition by having a healthy balanced diet. It simply is hard to cut down to 1700-1800 calories a day if you are getting those calories from foods that are nutritionally dead or not filling. A quick way to start with this is to aim to get more protein in your diet and look to cut 200-300 calories from your day every day. Protein is huge for a good diet because it fights against losing muscle when you lose weight if you also work out (otherwise you lose muscle and fat) and is one of the most filling macros. A good way to cut 200-300 calories is to stop drinking liquid calories (soda, milk, etc). Stick to refreshing water, diet sodas, etc while keeping the rest of your diet the same. Aim to be mindful of what you eat. You don't have to start with calorie tracking, just know its much easier to be consistent once you do (and consistency over a period of several months is key). Cardio can be done without treadmills or running (i.e. burpees - I'd look up videos on youtube for in-home HIIT cardio) but having them certainly helps. It doesn't burn as many calories as you might think (think ~maybe~ burning 80-100 calories for running 10 minutes straight with no walking or an equivalent level of activity if you are an average 170lb guy), but its great for your heart and general endurance. Turns out having good endurance is pretty important to not feeling tired/out of breath when doing things, which helps you stay more active all day (something that [I]does[/I] burn a lot of calories). Once you start making the first steps and seeing results a month or two down the line for reasonably low effort you'll be addicted and ready to push further. Good luck!

^ Sound advice. If you're cutting like 200 cals out of your diet, just remember that 1 can of coke alone is around 140 calories. By switching out 1 drink with water you're already almost hitting your target.

[QUOTE=KorJax;47695645]First step is becoming mindful of what you eat. The hard truth (which is good for some, bad for others) is that 80% of your body composition is entirely due to diet. The good news is eating super healthy all the time doesn't actually contribute much to this, just that you'll feel much fuller and you get more nutrition by having a healthy balanced diet. It simply is hard to cut down to 1700-1800 calories a day if you are getting those calories from foods that are nutritionally dead or not filling. A quick way to start with this is to aim to get more protein in your diet and look to cut 200-300 calories from your day every day. Protein is huge for a good diet because it fights against losing muscle when you lose weight if you also work out (otherwise you lose muscle and fat) and is one of the most filling macros. A good way to cut 200-300 calories is to stop drinking liquid calories (soda, milk, etc). Stick to refreshing water, diet sodas, etc while keeping the rest of your diet the same. Aim to be mindful of what you eat. You don't have to start with calorie tracking, just know its much easier to be consistent once you do (and consistency over a period of several months is key). Cardio can be done without treadmills or running (i.e. burpees - I'd look up videos on youtube for in-home HIIT cardio) but having them certainly helps. It doesn't burn as many calories as you might think (think ~maybe~ burning 80-100 calories for running 10 minutes straight with no walking or an equivalent level of activity if you are an average 170lb guy), but its great for your heart and general endurance. Turns out having good endurance is pretty important to not feeling tired/out of breath when doing things, which helps you stay more active all day (something that [I]does[/I] burn a lot of calories). Once you start making the first steps and seeing results a month or two down the line for reasonably low effort you'll be addicted and ready to push further. Good luck![/QUOTE] [QUOTE=Adamhully;47695730]^ Sound advice. If you're cutting like 200 cals out of your diet, just remember that 1 can of coke alone is around 140 calories. By switching out 1 drink with water you're already almost hitting your target.[/QUOTE] Thanks for the info, I really appreciate it, however, I have some questions; 1). How much of what food should I consume per day and how much should I drink? 2). How much exercise per day should I do? Also found out there's a few tracks around my new house for running and cycling, which is nice. Again, thanks guys.

Did a mini-cut to see where I was at, first is 70 weeks (1.4 years) ago @ 207 a week before my birthday, next is 8 month ago at 214, to now at 227 @ 6'4 19 years old [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/4ABE47DC-B50C-43BF-AF92-D6353DC215FD_zpsay51utmg.jpg[/thumb] [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/F70FADB9-7A50-4FB4-8D48-BE46CC758272_zpsrvs1npvo.jpg[/thumb] [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/564AA5E0-BB0F-4488-9ADA-2DD844C49FBC_zpsg3nd4jjj.jpg[/thumb] Just a bit more of everything it seems

hm

What? You're 19? I thought you were like 23 or something. :v:

Went to sign up to a gym but since today is Sunday, it was members-entrance only. I'll go tomorrow. Gonna start lifting again!

[QUOTE=Valon Kyre;47696188]Did a mini-cut to see where I was at, first is 70 weeks (1.4 years) ago @ 207 a week before my birthday, next is 8 month ago at 214, to now at 227 @ 6'4 19 years old [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/4ABE47DC-B50C-43BF-AF92-D6353DC215FD_zpsay51utmg.jpg[/thumb] [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/F70FADB9-7A50-4FB4-8D48-BE46CC758272_zpsrvs1npvo.jpg[/thumb] [thumb]http://i1067.photobucket.com/albums/u423/Lawblind/564AA5E0-BB0F-4488-9ADA-2DD844C49FBC_zpsg3nd4jjj.jpg[/thumb] Just a bit more of everything it seems[/QUOTE] You look good but no offense or anything brah i think its amazing you manage to go up in weight and look absolutely the same good work anyways

I was thinking the same, it seems like his gains have stalled hard.

tbh when you have that physique, I genuinely don't see why you worry so much about gains stalling. pretty damn good shape to be in imho and I'd be happy just maintaining that [editline]10th May 2015[/editline] as long as he's lifting heavier, it's a good thing

Its kind of how I've been growing, the outlines of musculature/build have been established, any progress hereon is kinda like using the size slider in a videogame. Nothing changes, everything just gets bigger. I kinda like it that way, nothing gets obscenely huge, it all grows proportionately which what you want in bodybuilding/physique. Filling out Its not as easy to show in pictures as it is in person, you can roughly see a thicker chest (no pointy dip at the bottom, in the first pic there is no upper mass), shoulders, and arms (much thicker, more apparent in triceps). The first pic makes my arms look really thick but I remember flexing from the side then they were really flat, no curves to pronounce the tricep/bicep. Of course everything is more apparent in person. As far as weight goes, it takes exponentially more mass on a 6'4 frame to have the same physical/visual change as someone who is 5'8 where it takes half as much.

have you marked the date in your calender for when you're gonna ascend Mount Olympus and take your rightful place on the throne? pls don't forget your buddy ol pal loopoo, when you do

I would love nothing more than to get international recognition! I'll always come back here tho! Get my story out, have it influence others, that would make my life. I'll just have to see how my physique competition goes in october, I seen a fairly competitive looking dude at the gym and besides being lean he doesn't have a whole lotta the size. Hes competing next week so I'll see how he does. I've been told a lot that I'm where people want to be body wise so I think I have my proportions correct.

[QUOTE=TechnoSandwic;47695801]Thanks for the info, I really appreciate it, however, I have some questions; 1). How much of what food should I consume per day and how much should I drink? 2). How much exercise per day should I do? Also found out there's a few tracks around my new house for running and cycling, which is nice. Again, thanks guys.[/QUOTE] Quick bump, trying to get started tomorrow.

Don't begin counting (unless you are overweight) and diet at the start - It'll mentally wear you out and isn't really a long term solution since you cant live normally while being on a diet 24/7 what you can do is make sure you eat enough proteins and know -ish where you are on the calorie count. Eat well and train well just dont over eat, get proteins with every meal. And be realistic with yourself you cant start straight up eating, rice, veggies and lean meat 3 times a day for the rest of your life, you can after a while but dont do it straight up at once but it depends on the person really. (because of cost, recreational activites, etc) Make sure you eat healthy and you eat well, fuel your body with healthy energy and damn you're on your way to the fitness lifestyle. basically eat * Rice * Oatmeal * Tuna * Lean meat in general (chicken, meat, etc) * Veggies * Protein Shakes * Low fat yoghurt * Water, tea, sugar free soda. * Peanut butter * Cottage Cheese Excersise per day can be limited to three excersies at the start per muscle group depending on the split you are using combined with some cardio at the start or at the end (personally i dont do consistently cardio after each and single workout because i have to make sure i reach the bus) [editline]11th May 2015[/editline] I like to advice people into making fitness into a lifestyle instead of a short term goal it's much easier to just live a good and healthy life with healthy food, healthy training, socalizing because IMO that's how you reach happiness. Unless you're planning on being fitness contestant or body building, diets go a long way. ANYWAY FEEL FREE TO AXE ME QUESTIONZ

Started skipping it's fucking great cardio would recommend Can do a double under and that criss-cross thing so far. Did a couple of suicides sideways while jumping rope, absolutely killed me [editline]11th May 2015[/editline] Also mirin' valon, got those shoulder veins like a motherfucker

I used to do 5ish mins of skipping before working out for the first few cycles of 5/3/1, then I got lazy. I play football now though so I've got decent cardio.

[QUOTE=Monkey san;47701631]Don't begin counting (unless you are overweight) and diet at the start - It'll mentally wear you out and isn't really a long term solution since you cant live normally while being on a diet 24/7 what you can do is make sure you eat enough proteins and know -ish where you are on the calorie count. Eat well and train well just dont over eat, get proteins with every meal. And be realistic with yourself you cant start straight up eating, rice, veggies and lean meat 3 times a day for the rest of your life, you can after a while but dont do it straight up at once but it depends on the person really. (because of cost, recreational activites, etc) Make sure you eat healthy and you eat well, fuel your body with healthy energy and damn you're on your way to the fitness lifestyle. basically eat * Rice * Oatmeal * Tuna * Lean meat in general (chicken, meat, etc) * Veggies * Protein Shakes * Low fat yoghurt * Water, tea, sugar free soda. * Peanut butter * Cottage Cheese Excersise per day can be limited to three excersies at the start per muscle group depending on the split you are using combined with some cardio at the start or at the end (personally i dont do consistently cardio after each and single workout because i have to make sure i reach the bus) [editline]11th May 2015[/editline] I like to advice people into making fitness into a lifestyle instead of a short term goal it's much easier to just live a good and healthy life with healthy food, healthy training, socalizing because IMO that's how you reach happiness. Unless you're planning on being fitness contestant or body building, diets go a long way. ANYWAY FEEL FREE TO AXE ME QUESTIONZ[/QUOTE] I don't plan on making a full diet to stick by, but more of a, I guess, 'loose diet'. Not set in stone but none-the-less something I aim for. Right now I'd say the biggest contributor to my weight is my diet, I really need less of some things and more of other things; I need balance.