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

maybe someone can help me out here. i've been having this "twitch" (?) in my lower triceps in my left arm whenever i'm doing something that activates it like benching or behind-the-head dumbell extensions. only thing is that it doesn't happen all the time, and it really doesn't get in the way of anything. it'll generally happen at the end of a set, or if my form changes up real quick. it doesn't hurt or anything, but i don't want it to become an issue. i had a veeeerrry small fracture in the radial head of my elbow about 2.5 years ago (before i started a lifting), so i think that might have something to do with it but i'm not sure. any guesses?

[QUOTE=General;48086055]Why even bother measure anything if you're trying to gain weight? Just portion it out throughout the day, eating is not difficult. Whenever I make meals I just eat till I'm good and it works great. 5-6 times a day[/QUOTE] Well, it's a bit of a learning experiance as well to know how much food in general contains, stuff you will have use of for the rest of your life.

I wonder what Brian Shaw or Eddie Hall would look like they cut They are beasts

[QUOTE=OHNOES;48085677]I'm having some serious trouble getting to 2500 calories a day Like, are there any websites where I can plan out meals or something?[/QUOTE] Bruh just fuckin eat 100g peanut butter is like 700 calories, 30 grams protein that shit is packed. Sure it can taste bland as fuck but you can sweeten it with a bit of butter or honey or lemon curd or ginger jam. Want a high cal dinner? Have some roast pork belly. A generous serving can have like 1,000 calories. Have some oats WITH MILK before you go to sleep. Have a protein shake after you work out. I dunno how I'm going to survive on my next cut all this food is great.

Can't even see my chiro until like next week since they on vacation Guess I'll just wait it out and try to stretch or align it myself. [QUOTE=stupid10er;48086071]maybe someone can help me out here. i've been having this "twitch" (?) in my lower triceps in my left arm whenever i'm doing something that activates it like benching or behind-the-head dumbell extensions. only thing is that it doesn't happen all the time, and it really doesn't get in the way of anything. it'll generally happen at the end of a set, or if my form changes up real quick. it doesn't hurt or anything, but i don't want it to become an issue. i had a veeeerrry small fracture in the radial head of my elbow about 2.5 years ago (before i started a lifting), so i think that might have something to do with it but i'm not sure. any guesses?[/QUOTE] I occasionally get those twitches/spasms too. I still don't know why, but I think it has something to do with being warmed up, or hydrated maybe. But it's never evolved in to any sort of real issue. Never had it go from nothing to pain or anything like that. Still, I know it must be a symptom for something...

Local gym is closed for a month, what the fuck :v: I suppose I need some variety. Has anyone got a good bodyweight/no weights workout plan?

[QUOTE=Rapist;48088261]Local gym is closed for a month, what the fuck :v: I suppose I need some variety. Has anyone got a good bodyweight/no weights workout plan?[/QUOTE] Looks like that shit's a trend or something.

I've been to a lot of different gyms and only a handful don't close for some period during summer [editline]30th June 2015[/editline] as for bodyweight stuff, read Overcoming Gravity it's the bible of bodyweight exercise

Bought some creatine because why not cheap and may help if I go bald lol oh well

wot creatine arent hormones

Creatine is in meat and I don't think people get bald by that. It's a dumb myth.

any suggestions/apps/sites/mantras (lol) to help me stay committed? I always go to the gym for about 2 weeks straight, actually see gains and feel absolutely amazing. More energy, sleeping better etc. But I always, ALWAYS teeter off after that. I want a way to keep going. This flabby belly has got to go.

Get some scales. Track your weight loss. That should be enough motivation to keep on going. Also see if you can go to a closer gym, I know I wouldn't be as motivated if I had to go to the next town to go to the gym.

Mass gains and toning are my main goal. My belly will be gone in a week of hard work. I don't have much flab, but more than I want. And my gym is literally in my neighborhood....... Which makes it even dumber that I somehow stop going.

Ayy, stopped working out for 6 months because of work and uni commitments and lost 10kg's. Been back for 1 month now and my deadlift has gone from 60kg to 110kg, but I still only weigh 77.5kg (put on 2.5kg this month) instead of my 85kg. How long do you think it will take me to get back to my old size :^(

[QUOTE=D0C H.;48092070]Mass gains and toning are my main goal. My belly will be gone in a week of hard work. I don't have much flab, but more than I want. And my gym is literally in my neighborhood....... Which makes it even dumber that I somehow stop going.[/QUOTE] You're not going to get rid of belly fat if you're putting on weight. You have a choice: maintain your muscles and cut fat (eat less than your body needs), or grow your muscles and maintain fat (eat more than your body needs). You can't put on muscle and take off fat at the same time. UNLESS you have always been sedentary and you're only very new to weightlifting, but even that doesn't last very long and certainly doesn't do miracles to body composition. [editline]1st July 2015[/editline] Use scales to track weight gain if that helps motivate you.

polling around for ab exercises i've been doing reddit's starting strength bodyweight workout for about 6 weeks, and ya that's not a lot of time, but I'm anxious and i only really care about abs rn, so I want to make sure I'm getting it. i know, diet>gym for abs, but I'm already skinny as fuck. I'm 19, my metabolism is probably pretty good, I live on my own, and I'm pretty bad at eating/cooking, so I'm probably already in a calorie deficit. Starting to work on making sure I get enough protein [I]at least[/I], but it's weird; I'm starting to notice muscles on my arms, but even though i have stick arms, my stomach has a bit of fat. What I have already: I'm doing probably too many kinds of planks. Hollow hold, L-Sits, Push ups, and squats touch on core stuff, but I'm going to add leg raises (probably can start at straight) to the end of my workout and I'm wondering what else. I've been told by too many people to avoid crunches/curl-ups/sit-ups. [B]What else can I add for abs[/B] to make sure I hit them? They're honestly my only goal. I don't know enough about fitness to alternate between workouts yet, so I'm doing the same sets of exercises every other day. I don't have any equipment except for a pull-up bar and rings.

[QUOTE=Mbbird;48092643]polling around for ab exercises i've been doing reddit's starting strength bodyweight workout for about 6 weeks, and ya that's not a lot of time, but I'm anxious and i only really care about abs rn, so I want to make sure I'm getting it. i know, diet>gym for abs, but I'm already skinny as fuck. I'm 19, my metabolism is probably pretty good, and I live on my own, and I'm pretty bad at eating/cooking, so I'm probably already in a calorie deficit. Starting to work on making sure I get enough protein [I]at least[/I], but it's weird; I'm starting to notice muscles on my arms, but even though i have stick arms, my stomach has a bit of fat. What I have already: I'm doing probably doing too many kinds of planks. Hollow hold, L-Sits, Push ups, and squats touch on core stuff, but I'm going to add leg raises (probably can start at straight) to the end of my workout and I'm wondering what else. I've been told by too many people to avoid crunches/curl-ups/sit-ups. [B]What else can I add for abs[/B] to make sure I hit them? They're honestly my only goal. I don't know enough about fitness to alternate between workouts yet, so I'm doing the same sets of exercises every other day. I don't have any equipment except for a pull-up bar and rings.[/QUOTE] I just do 12x3 leg raises and this thing where you pick up the heaviest dumbell you can and rock side to side 15x3, all in all my core is pretty good and I'm doing 5x5 too.

[QUOTE=Antdawg;48092319]You're not going to get rid of belly fat if you're putting on weight. You have a choice: maintain your muscles and cut fat (eat less than your body needs), or grow your muscles and maintain fat (eat more than your body needs). You can't put on muscle and take off fat at the same time. UNLESS you have always been sedentary and you're only very new to weightlifting, but even that doesn't last very long and certainly doesn't do miracles to body composition. [editline]1st July 2015[/editline] Use scales to track weight gain if that helps motivate you.[/QUOTE] I don't expect to get rid of all my fat when I'm looking to put on weight. However, I know my body and the fat I do have will go away for the most part. I just need to stick with it.

[QUOTE=D0C H.;48093987]I don't expect to get rid of all my fat when I'm looking to put on weight. However, I know my body and the fat I do have will go away for the most part. I just need to stick with it.[/QUOTE] Science disagrees

So you're telling me that when I go to the gym and exercise, the fat on my body going away is a figment of my imagination? Thats crazy. Must just be my eyes playing tricks on me. There's no way to burn fat while building muscle. Nope.

Anyone know of any good strength set ups? Right now I'm just dead lifting/squatting/benching/Ohp by feel and doing a lot of it Just not sure if it's "optimal"

I'm also not bulking at the same time Im losing weight. But I also don't change my caloric intake when I first start (I already stay away from processed, high fats and sugary foods as is), and I burn my fat away. I honestly don't even bulk to see mass gains. While I could see more if I did, I don't need to to get where I want to be. (I do however listen to my body and eat when I'm hungry. Which is more when I start lifting)

[QUOTE=D0C H.;48094214]So you're telling me that when I go to the gym and exercise, the fat on my body going away is a figment of my imagination? Thats crazy. Must just be my eyes playing tricks on me. There's no way to burn fat while building muscle. Nope.[/QUOTE] if you witness anything other than your muscles temporarily becoming swollen when you're working out you probably are imagining it. I mean go ahead continue with what you do, build that muscle, but be aware you're not going to lose that gut. The stomach area is the last area that fat will be burnt from even when on a cut (well not necessarily the last, but it's the last to get it cut good).

When I do my routine, my fat dissipates. After that, I start gaining mass. While I don't get a 6 pack Right away (I wish lol) the fat I have on my stomach (which is my only problem area. Fat gathers there first for me) goes away. And then when I sit, I don't have a reminder of how much I love taco bell and sitting. So my routine does exactly what I want it to, I just can't stick with it. Which is what I need help on.

Well idk keep a journal of your progress or something, I can't wait to go to the gym. You can only do so much in one hour, it's one of my highlights each day when I do a workout. I can't wait to go back again and see if I can lift heavier. Maybe your routine is somehow putting you off eg if you're at the gym for longer than an hour or you do too many exercises.

A journal might work. Maybe some way to keep track of progress. Maybe even pictures Every week. That way I can see the difference from when I first started, compared to last week, compared to this week etc. I absolutely love the way I feel after the gym and in general when I'm working out. But if I stop for one day even for any excuse, my whole rhythm gets thrown off.

So hot today that my coconut oil is melting on the bloody counter, what the hell is the boiling point of this shit Going to die of heatstroke just getting to the gym [QUOTE=Mbbird;48092643]polling around for ab exercises[/QUOTE] I do single leg pushout (or dead bug) no idea if it's actually called either of those. You lie on your back, put your hands behind your back in the depression at the base of your spine (in line with your bellybutton) and have your legs in an L position ready to push one of them away from you (unbending your leg and moving your foot closer to the ground). You take what I think is called a 'baby breath' (fully and deeply inhale, then fully exhale while compressing and bringing your abs inwards and upwards, then hold and take short breaths to keep them compressed as you undergo the movements. Pretty sure women use this technique to push them babbies out) The exercise is to simply unbend your leg and bring it back into the L shape a few times each leg (or both at the same time, I get joint pain if I do that though, something about using my hip flexors too much) Probably not that advanced but it slays me every time. Good for those who suffer from lower back pain, which is probably why the PT recommended it [editline]1st July 2015[/editline] [URL="https://www.youtube.com/watch?v=Afht5FaQFfU"]This one[/URL] but without doing anything with the arms [editline]1st July 2015[/editline] [QUOTE=Antdawg;48094387]Well idk keep a journal of your progress or something, I can't wait to go to the gym. You can only do so much in one hour, it's one of my highlights each day when I do a workout. I can't wait to go back again and see if I can lift heavier. Maybe your routine is somehow putting you off eg if you're at the gym for longer than an hour or you do too many exercises.[/QUOTE] Everyone in my gym gets a sheet, you fill in the current weight and how close you got to your rep target e.g. 10, 9, 6 if you're trying to reach 3x10, then once you reach your target of 10,10,10 then you go up either 1kg for wire machines or 2.5kg for free weights I think. That way you can see the numbers and realise that you're getting stronger. This is a great motivator in itself and I wasn't actually doing it until I reformatted my routine (to also have a lot less exercises, so I'm in the gym for less time)

Good idea. Thanks.

Also on the ab exercises bit, apparently bike crunches/cross crunches/whatever it's called where you have your elbow crunch to the opposite knee is a good exercise, along with leg raises. However real progress is with resistance training so even an ab crunch machine might be a good idea.