• Weightlifting and Bodybuilding thread v. holy shit we have the sub back
    386 replies, posted
Down to just above 93kg, lifts havent dropped but they havent increased over the past month either. I maxed out on all 3 in the past 2 days and I'm looking at 170kg squat, 120 bench, and 190 deadift atm. Meet is in 2 weeks and I dont expect to add much between now and then, though I'm hopeful I could hit a 175 squat and a 200 deadlift as 3rd attempts, bench probably wont increase at all.
Broke my hand a week ago so I'm out of the gym for about a month. I started practicing one-handed push ups. Surprisingly more difficult than I thought they'd be. I struggle to do 10 Bonus x-ray: https://files.facepunch.com/forum/upload/244395/5cd4fff2-0238-4ce8-b156-f18298fd2bde/IMG_20180622_113731_255.jpg
Forgot to say I got the body fat test results, 14.7% down from 19.3%, so my BMI is now "normal". Could be thinner before I start bulking but I've been cutting for so long I can't be arsed anymore Going to try and figure out a regime/diet today
I'm getting back into the gym now, trying to up my lifts again. I'll be happy once I get my 4 plate deadlift back. Also doing yoga every alternate day and that's helping heaps with stretching my body out and strengthening my core
my 5rm on bench is 102.5kg and my squat 5rm is 130kg (should be higher but i had a 2 week gap in training) so why is my deadlift so shit? i can barely squeeze out 140kg for 5 reps on a good day, last time i went for 145kg i could barely do 2
when i was at my peak last summer, numbers wise, my max squat (415) was 10 pounds heavier than my deadlift. i took a break from lifting back in november, and ive started coming back in the last few weeks. coming back to deadlifting, i think my biggest problem was just my form/the way i was thinking about the lift. When i used to deadlift, i barely activated my legs, but i kept on telling myself that i was using them. Its only now coming back into it that im seeing that i wasnt really using my legs at all. I was just lifting with my back and letting my hips rise with the bar giving the illusion that i was using my legs. I would always get back pain and think to myself, "why am i getting back pain? I am activating my legs and using good form" but in reality i definitely wasnt. im not sure if that was of any use to you, but maybe you have the same problems i did
Now that you mention it I might be having the opposite problem, because my legs get really sore after my second or third rep regardless of the weight, maybe my back is at too high of an angle and I'm doing some kind of weird squat. I'll try to check my form and analyse it
Anyone here doing intermittent fasting? I've been doing it for about a month now at 20/4 with some OMAD days. I'm still ravenously hungry before my eating window which I thought I'd get used to by now. I'm not used to eating so much food during such a small window either so every day I go from feeling starved and lethargic to being uncomfortably stuffed. Am I doing something wrong here or does it take longer to get used to this?
Gym instructor helped me sort a quick routine (to figure out my 8 rep max I think). Bench, squat, pull ups and shoulder press - I aim for 4 sets of 8 reps, if I reach 8 in all or 8 on the last set I can up the weight. Going to check progress with him in 2 weeks. Shoes are ordered, just have to figure out the diet now
https://files.facepunch.com/forum/upload/574/e84fff42-55f5-41f2-934e-0d7d0ba1c092/IMG_20180629_204304.jpg What exercise is this?
Hit a sweet paused triple at 110kg on bench today, backed off with 3 paused sets of 5 at 100
I tried this new program where the sets go: 30, 12, 10, 8, 6. Don't think I'm trying that again - I felt like I was going to over strain in an unhealthy way the entire time. Guess I'll go back to the typical 10-12 for 3-4 sets.
Perhaps start with a 16/8 or 14/10 fast then work your way up from there to 20/4 slowly. You also have to factor in what you are actually eating. Shifting your eating window or drinking black coffee could also help (although drinking coffee on an empty stomach don't sit well for some folks).
I did IF aggressively for the first month - one meal a day. Nowadays it's usually just a small window for food. I've also lost 2 and a half stone since February. To answer your question, yeah, you should be used to it by now. Maybe reassess how much you should be eating, it could be you've lost weight and thus you're eating too much, leading to you feeling stuffed. You might need to recalculate your calorific intake? Or maybe the food you're eating is very filling - can you detail what are you eating?
You need to take some time to experiement with IF to figure out what window works best for you. the 16/8 window is a pretty easy one to get into, and I would recommend trying that out for a week or two and see if that time frame helps over a 20/4 window. You can totally do a 20/4 window, but it's definitely not easy on your body to jump into that from a normal, non fasted diet. Easing into the diet with a 16/8 or 18/6 type window is a much easier prospect than going headlong into the deep end with 20/4 and 0MAD days.
Yeah I could totally improve my eating habits. I've gotten into the nasty but practical habit of frozen dinners and fast food on most days with the occasional greens / meat / grains dinners. I've found it difficult to return to healthy eating so while I'm here, any tips on beating a cemented fast food habit? I've got a tiny fridge and tiny built in freezer so meal prep isn't an option for me. I'm overthinking it a bit too much so I usually end up exerting way too much mental energy on simply deciding what recipe I want to try and before I know it, I've overwhelmed myself and already ordered fast food. Is there a good source of recipes that are all healthy and varied that is practical to use e.g. filters, search, categories? I've been counting calories the last 3 years so my calories are good. I'm usually somewhere between 1500 to 2400cals a day with some splurges here and there. Its enough to maintain my weight but I'd like to lose instead and its difficult with this hunger looming over me. I'm assuming this will get easier if I improve my diet in general. Is there anything I should think about when it comes to micronutrients when doing IF by the way? Since I only eat dinners most days I've completely cut out oatmeal, cottage cheese, milk, and various other healthy breakfast / lunch foods. I tend to eat more fat and protein than carbs nowadays and I'm worried I might be missing out on some micros. I think I'll keep up my 20/4 / OMAD routine for now. I'm already a month in so it can't take that much longer until I'm fully adjusted, especially if I get my diet in check as well. Thanks for the help so far.
I don't have a scale on hand, but if my weight has been about the same for the past few years, then I weight about 135-140lbs (~62kg for you non-americans). My overall body weight has never been a concern to me, but I figured the information would be relevant. What I AM concerned about is my stomach fat. Compared to the rest of my body, my stomach is pretty out there, and I have some serious love handles. The only thing I have at my disposal right now is a treadmill and a door gym. I would only have about 30-60mins after work to do some exercising each day. I've already curbed my bad soda habit, now I want to move onto getting a body that looks nice. My eating habits aren't great, but I would say I get around 1500 calories a day, if that. My question is, with what little time I have each day, whats a good routine to reduce my belly fat? Mind you, I'm not trying to achieve this... https://www.mensjournal.com/wp-content/uploads/mf/abs_muscular_muscle_ripped_main.jpg?w=1200
fork put downs 1xF
I had to google what that was, but you're asking me to eat less than what I already am?
there is nothing you can do to specifically target stomach fat, except for dna editing to make your fat distribution better. all you can do is lose weight until you think you look good
Post pics mate, I reckon this belly fat is all in your mind. Not to diss you or anything by saying that but by the sounds of it your pretty skinny and struggling with that bit of flab that everyone has that covers the lower abs
https://youtu.be/FMbb9aFFHwc
Ok so a question. I started lifting in January, since then I have been getting steadily stronger (judging by my routine), though I looked like a skinnyfat then and now I look like a skinnyfat with more pronounced shoulders and wider arms. How does one get rid of manboobs?(I don't even care about belly, it's the pointy nipples that irk me). Probably by losing weight, yes, but how does one also not lose all the muscle meanwhile? Right now I'm 84/184, started lifting at 78/184
Eat less, more protein:fat/carb, start doing more cardio, keep lifting, talk to your doctor if you suspect hormonal issues You will almost certainly still gain strength if you're patient and cut slowly
Hormonal issues are out of the picture, I went through tests back in spring. I'm thinking my food intake is the problem, since I stopped trying to lose weight and started lifting I started to eat more, but I'm not really regulating what I eat.
If the skin around your nipple feels hard its gyno, if it's soft it's just fat
Nah it's just fat
whats a good medium intensity bodybuilding program i can do over the summer?
There's no such thing as a medium intensity program, if you run a program and put in medium effort you will make zero (0) gains over a summer period unless you use anabolics in which case I'd recommend test, tren and anavar
by medium intensity i meant something i could get done 3 times a week a few hours a session, my bad
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