discussion 🏋️‍♂️ Fitness Thread 🏋️‍♂️do u even lift bro?

[Europe]

6 hours ago, XO_Life said:

Yes to both. It's just not happening for me... I don't know why. I steadily increase weight and volume.

You said you eat plenty of protein but what about the other stuff, do you get enough calories per day?

[XO_Life]

32 minutes ago, AbeHicks said:

You said you eat plenty of protein but what about the other stuff, do you get enough calories per day?

My aim is to lose weight. I eat about 2.1 - 2.3k calories a day. Walk at least 8k steps and work out 4-5 times a week. 

 

But nothing is happening. Weight remains the same and muscles don't increase (I have a scale that measures body composition).

[XO_Life]

Just now, XO_Life said:

My aim is to lose weight. I eat about 2.1 - 2.3k calories a day. Walk at least 8k steps and work out 4-5 times a week. 

 

But nothing is happening. Weight remains the same and muscles don't increase (I have a scale that measures body composition).

My height is: 6'0

My current weight: 220lbs (100kg)

[Ichinaru19]

7 hours ago, XO_Life said:

Yes to both. It's just not happening for me... I don't know why. I steadily increase weight and volume.

Maybe your form and your not stimulating it correctly? How much protein do you eat and what do you get it from?

[XO_Life]

3 hours ago, Ichinaru19 said:

Maybe your form and your not stimulating it correctly? How much protein do you eat and what do you get it from?

I eat around 220 - 250g of protein. I get it from fish, dairy and soy. 

 

After training I can feel the muscle groups I've trained. The muscle groups I trained are usually slightly sore the next day or so.

[Ichinaru19]

1 hour ago, XO_Life said:

I eat around 220 - 250g of protein. I get it from fish, dairy and soy. 

 

After training I can feel the muscle groups I've trained. The muscle groups I trained are usually slightly sore the next day or so.

Dannggg you're eating a lot of protein, yeah I think you should be gaining some muscle at least

 

5 hours ago, XO_Life said:

My aim is to lose weight. I eat about 2.1 - 2.3k calories a day. Walk at least 8k steps and work out 4-5 times a week. 

 

But nothing is happening. Weight remains the same and muscles don't increase (I have a scale that measures body composition).

If you want to lose weight you might have to eat a little less calorie wise?

[XO_Life]

1 minute ago, Ichinaru19 said:

Dannggg you're eating a lot of protein, yeah I think you should be gaining some muscle at least

 

If you want to lose weight you might have to eat a little less calorie wise?

Something "should" be happening. Be at weight loss or muscle gain. 

 

But it seems like my body is not responding at all.

[Draper.]

It's the fourth time I take up some gym routine and belive I can make it to some sort of physique I like... but after 10 months I'm tired of it again. I believe I was on the right track for some time: consistently getting to lift more weight, eating healthy, eating the right amount of protein... And yeah, I'm got bigger and I'm stronger than I've ever been. But I still don't look anything close to the people who lift regularly. Right now I'm on a cut, trying to get as lean as I can without getting crazy, but I don't really know where to go from there. Will probably just try to make some routine I can perform "easily" without worrying about progressive overload or getting to failure so at least I can train consistently so I can get back into it because it feels dreadful right now. 

[khalyan]

My fitness goals have switched; from just trying to lift heavy and get bigger to becoming more athletic in general. I've gone climbing and bouldering a few times and I love it, but I felt like I should have been better than I was (my scorpio coming out here), I'm starting CrossFit this Monday after completing some training courses at my local gym. I've also started a running plan so I can run a 10k later this year with the goal of maybe doing a half marathon or full marathon next year. 

[Gladiator]

I don't have anywhere else to put this.

 

I've been dealing with a lot of depression and body dysmorphia recently (especially as I have been taking medicine for hair loss and it has caused a lot of expected shedding). I also tend to look at older pictures back when fitness was my primary hobby and passion and I had aspirations to go into proper bodybuilding competitions, and how I look today is not where I thought I would be five years ago.

 

For better or worse, my depression seems to be swinging me to lose interest in hobbies that have taken over since then that pushed aside my passion for fitness. I am hoping that with the loss of interest I am having in my newer hobbies (and for some, addictions) I can rekindle the love I had for the gym and bring it back into focus. Which will help a lot with my body dysmorphia. I do not compare myself to others like I used to, but I do compare myself to my past self.

 

 

Edited July 7 by Gladiator

[khalyan]

On 7/7/2024 at 5:06 PM, Gladiator said:

I don't have anywhere else to put this.

 

I've been dealing with a lot of depression and body dysmorphia recently (especially as I have been taking medicine for hair loss and it has caused a lot of expected shedding). I also tend to look at older pictures back when fitness was my primary hobby and passion and I had aspirations to go into proper bodybuilding competitions, and how I look today is not where I thought I would be five years ago.

 

For better or worse, my depression seems to be swinging me to lose interest in hobbies that have taken over since then that pushed aside my passion for fitness. I am hoping that with the loss of interest I am having in my newer hobbies (and for some, addictions) I can rekindle the love I had for the gym and bring it back into focus. Which will help a lot with my body dysmorphia. I do not compare myself to others like I used to, but I do compare myself to my past self.

 

 

I’m just getting past that and I hate how intense it can be on your mental state. For me, completely switching gyms has helped and I have hidden all of my previous fitness photos on my phone so I don’t see them at all unless I purposely go look. Hoping you can reset and get past this soon

[khalyan]

I’m midway through my second week of CrossFit and am finishing my second week of my 10k running plan. It is a LOT but I’m feeling so much better right now with this amount of training than I was the last year just casually lifting. 

[MP3]

Full body weight lifting workout 3 times a week, I eat around 150g of proteins, lots of veggies and I drink alcool occasionally and I'm in great shape 

[YourFavoriteWeapon]

Question for the fitness bros here: Is having a fat ass really 80-90% genetics or is it possible to go from a pancake to a real life BBL? I used to have the fattest ass but anorexia coupled with drug usage shrunk it and I miss it 

[NothingIsReal]

On 7/17/2024 at 4:51 PM, YourFavoriteWeapon said:

Question for the fitness bros here: Is having a fat ass really 80-90% genetics or is it possible to go from a pancake to a real life BBL? I used to have the fattest ass but anorexia coupled with drug usage shrunk it and I miss it 

squats and romanian deadlifts are your friends. 2x a week really does wonders 

[Goaty]

On 7/17/2024 at 4:51 PM, YourFavoriteWeapon said:

I used to have the fattest ass

Then it'll return once you gain more weight. Most of what gives someone a huge ass is how their body stores fat/muscle. So if you've had one before but then lost it, it'll return once the fat and muscle come back. 

[YourFavoriteWeapon]

2 minutes ago, Goaty said:

Then it'll return once you gain more weight. Most of what gives someone a huge ass is how their body stores fat/muscle. So if you've had one before but then lost it, it'll return once the fat and muscle come back. 

Thank you <3

[Cesar]

starting a new gym in 2 weeks, i'm so excited

[Vespertine]

On 7/5/2024 at 8:23 AM, XO_Life said:

My aim is to lose weight. I eat about 2.1 - 2.3k calories a day. Walk at least 8k steps and work out 4-5 times a week. 

 

But nothing is happening. Weight remains the same and muscles don't increase (I have a scale that measures body composition).

 

On 7/5/2024 at 12:09 PM, XO_Life said:

I eat around 220 - 250g of protein. I get it from fish, dairy and soy. 

 

After training I can feel the muscle groups I've trained. The muscle groups I trained are usually slightly sore the next day or so.

I'm a little late to this but -- are you truly tracking every single calorie you eat? The math on 250g of protein but only 2100 - 2300 calories doesn't make sense to me. To consume that much protein but that few calories, you'd have to be eating mostly very lean foods, unless you're just drinking cartons of liquid egg whites and multiple scoops of whey per day to hit 250g.

 

Put it ALL into a tracker, and really pay attention. Weigh or measure your food if you want to really check. Milk in your coffee adds up. A small scoop of peanut butter versus a "normal" scoop of peanut butter adds up way more than you might notice. A "little" bit of olive oil can be hundreds of calories. When I want to get a bit leaner before the summer, just cutting olive oil out from meals can make me drop 10 lbs without even thinking about it. 

 

And in terms of the gym itself -- what is your routine like? I know I spent awhile sort of plateauing with at-home work outs (only dumbbells) years ago. Adding big lifts like bench press and OHP when I joined a real gym changed things completely. 

[DAP]

Worked out twice today after skipping two days in a row

 

[XO_Life]

On 7/19/2024 at 9:11 PM, Vespertine said:

 

I'm a little late to this but -- are you truly tracking every single calorie you eat? The math on 250g of protein but only 2100 - 2300 calories doesn't make sense to me. To consume that much protein but that few calories, you'd have to be eating mostly very lean foods, unless you're just drinking cartons of liquid egg whites and multiple scoops of whey per day to hit 250g.

 

Put it ALL into a tracker, and really pay attention. Weigh or measure your food if you want to really check. Milk in your coffee adds up. A small scoop of peanut butter versus a "normal" scoop of peanut butter adds up way more than you might notice. A "little" bit of olive oil can be hundreds of calories. When I want to get a bit leaner before the summer, just cutting olive oil out from meals can make me drop 10 lbs without even thinking about it. 

 

And in terms of the gym itself -- what is your routine like? I know I spent awhile sort of plateauing with at-home work outs (only dumbbells) years ago. Adding big lifts like bench press and OHP when I joined a real gym changed things completely. 

Hello there

 

Thank you for all of this. 

 

yes - I put everything into a tracker. I haven't cooked with any kind of oil for almost 2 years. I only drink water or green tea without sugar.

 

For example: Today I had 1.8k calories. 

Macros were: 70g carbs, 217g of protein, 57g of fat. I ate: 800g of unsweetened soy skyr, 250g of wild caught salmon, 125g of shrimp, 4 high protein Puddings & 450g of vegetables.

 

In the gym I do an upper/lower body split. 

 

 

[Vespertine]

3 hours ago, XO_Life said:

Hello there

 

Thank you for all of this. 

 

yes - I put everything into a tracker. I haven't cooked with any kind of oil for almost 2 years. I only drink water or green tea without sugar.

 

For example: Today I had 1.8k calories. 

Macros were: 70g carbs, 217g of protein, 57g of fat. I ate: 800g of unsweetened soy skyr, 250g of wild caught salmon, 125g of shrimp, 4 high protein Puddings & 450g of vegetables.

 

In the gym I do an upper/lower body split. 

 

 

What's your height and weight? It's just hard to understand how weight isn't falling off at 1800 calories a day if you're also lifting daily. That's the kind of maintenance caloric intake for someone who is, what, 140 lbs?

 

The only other thing I would say — besides visiting a nutritionist or someone else who actually knows their **** unlike ATRLers — is to consider if you should be supplementing with that much protein per day. I'm just talking out of my ass here, but the numbers you're describing are pretty much what my brother (who competes) eats when he's cutting before a show, and he's like 6'3" and 230+ lbs when bulking. 217g of protein could be counterproductive depending on how big you are, how much you're lifting, etc. 

 

 

[XO_Life]

1 hour ago, Vespertine said:

What's your height and weight? It's just hard to understand how weight isn't falling off at 1800 calories a day if you're also lifting daily. That's the kind of maintenance caloric intake for someone who is, what, 140 lbs?

 

The only other thing I would say — besides visiting a nutritionist or someone else who actually knows their **** unlike ATRLers — is to consider if you should be supplementing with that much protein per day. I'm just talking out of my ass here, but the numbers you're describing are pretty much what my brother (who competes) eats when he's cutting before a show, and he's like 6'3" and 230+ lbs when bulking. 217g of protein could be counterproductive depending on how big you are, how much you're lifting, etc. 

 

 

I am not weight training daily. 

I train with weights like 4 times a week. 

 

I am 6ft and my weight is about 218 - 220 lbs. Body fat percentage is at 29% - 30% 

 

[John Slayne]

took like 9 months of consistent routine but i feel like i'm finally gaining some weight. it still feels like a bit of a struggle sometimes and like i'm force feeding myself, but building habits made it easier

 

also yes i can vouch for squats making your cake bigger! i had to buy new trousers recently because they just feel so tight in my crotch area due to my booty growing 

Edited July 28 by John Slayne

[Kern]

On 7/28/2024 at 3:12 AM, XO_Life said:

Macros were: 70g carbs, 217g of protein, 57g of fat.

this makes no sense... You need to eat way more carbs and less protein