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

[Ampersand13]

8 hours ago, Caesar said:

i have 3 meals, i always try to consume atleast 200g of protein everyday. if i know my meals werent protein heavy i consume 2 protein shakes within that day

Apologies for asking this, don't know if it's like weird, but do you know roughly how many calories you eat in a day? I'm starting some diet plans (not like super strict or anything just trying to change some detrimental eating habits). You essentially have the body I'm going after (I need to slim down a bit though). 

 

Also, you look amazing! Congratulations on the journey and what you've accomplished thus far. And thank you for this thread and having it be non-judgmental, has been a great source of help and comfort whilst I struggle on this fitness adventure!

[Cesar]

1 hour ago, Bloodflowers. said:

 

200 grams every day??  

 

I need to up my game then, I even lost 3kg this past week instead of gaining

 

Do you consume that amount of proteins even during your days off from working out?

 

I bought Mass Gainer instead of Whey protein in hope to gain more weight

 

yes, it’s honestly not that hard. my breakfast alone is about 70g. I consume alot of egg whites in the morning, have some protein snacks throughout the day

 

you should still be consuming protein even on ur off days thats when your muscles need it the most to recover

1 hour ago, Ampersand13 said:

Apologies for asking this, don't know if it's like weird, but do you know roughly how many calories you eat in a day? I'm starting some diet plans (not like super strict or anything just trying to change some detrimental eating habits). You essentially have the body I'm going after (I need to slim down a bit though). 

 

Also, you look amazing! Congratulations on the journey and what you've accomplished thus far. And thank you for this thread and having it be non-judgmental, has been a great source of help and comfort whilst I struggle on this fitness adventure!

 haven’t counted my calories in 6 months. i’ll count tomorrow and get back to you. when i was counting i think i was consuming around 2.3-2.5k. 

 

just ease yourself into a diet, don’t ever just try to jump right into one. that method never works most of the time

[Bloodflowers.]

12 minutes ago, Caesar said:

yes, it’s honestly not that hard. my breakfast alone is about 70g. I consume alot of egg whites in the morning, have some protein snacks throughout the day

 

you should still be consuming protein even on ur off days thats when your muscles need it the most to recover

 haven’t counted my calories in 6 months. i’ll count tomorrow and get back to you. when i was counting i think i was consuming around 2.3-2.5k. 

 

just ease yourself into a diet, don’t ever just try to jump right into one. that method never works most of the time

 

I eat 3 eggs, is that okay?

 

But I can't be eating eggs everyday, I need to switch it up with chicken, tuna and cheese

 

[BILLIONAIRE✘BOY]

I need a gym in my life but my dog cant be alone at this age lol Im stuck working with dumbells for now 

[Ampersand13]

1 hour ago, Caesar said:

yes, it’s honestly not that hard. my breakfast alone is about 70g. I consume alot of egg whites in the morning, have some protein snacks throughout the day

 

you should still be consuming protein even on ur off days thats when your muscles need it the most to recover

 haven’t counted my calories in 6 months. i’ll count tomorrow and get back to you. when i was counting i think i was consuming around 2.3-2.5k. 

 

just ease yourself into a diet, don’t ever just try to jump right into one. that method never works most of the time

Thank you so much!!

[Bubble Tea]

Literally making gains lately - feels good. So nice to have some biceps and triceps for once, used to always have silly little stick arms. We really have to stan, it feels good to fill out a shirt somewhat. A LONG way to go obvi but baby steps!

[Relampago.]

Just hit 14% body fat, down 2% since January

I gained 3 pounds of muscle during that cutting period too, so my weight stayed at 180 but didn't lose any muscle, only fat. My love handles are now pretty much all the way gone. All this after finally hitting 415 for squats, 405 for deadlift and 295 for bench. I thought getting COVID at the start of the year and Mono last month would destroy my progress but I don't think I've ever been better. It's all about consistency girls! 

[AlanRickman1946]

8 hours ago, Relampago. said:

Just hit 14% body fat, down 2% since January

I gained 3 pounds of muscle during that cutting period too, so my weight stayed at 180 but didn't lose any muscle, only fat. My love handles are now pretty much all the way gone. All this after finally hitting 415 for squats, 405 for deadlift and 295 for bench. I thought getting COVID at the start of the year and Mono last month would destroy my progress but I don't think I've ever been better. It's all about consistency girls! 

Congrats! How do you measure body fat?

[Cesar]

On 5/3/2022 at 12:36 PM, Bloodflowers. said:

 

I eat 3 eggs, is that okay?

 

But I can't be eating eggs everyday, I need to switch it up with chicken, tuna and cheese

 

If you could get egg whites it's better (it's cheaper, and higher in protein). I always do one egg + 2-3 servings of egg whites.

[Cesar]

On 5/3/2022 at 1:23 PM, Ampersand13 said:

Thank you so much!!

So I consume about 2.5k daily, just counted my calories for today and yesterday.

 

I suggest going on this site to figure out how much would work for you

 

https://www.bodybuilding.com/fun/macronutrients_calculator.htm

[AlanRickman1946]

6 minutes ago, Caesar said:

If you could get egg whites it's better (it's cheaper, and higher in protein). I always do one egg + 2-3 servings of egg whites.

What do you do with the yolks?

[Ampersand13]

7 hours ago, Caesar said:

So I consume about 2.5k daily, just counted my calories for today and yesterday.

 

I suggest going on this site to figure out how much would work for you

 

https://www.bodybuilding.com/fun/macronutrients_calculator.htm

Thank you!!

[Mr. Duff]

On 5/4/2022 at 3:40 AM, Tropical said:

Literally making gains lately - feels good. So nice to have some biceps and triceps for once, used to always have silly little stick arms. We really have to stan, it feels good to fill out a shirt somewhat. A LONG way to go obvi but baby steps!

 

On 5/4/2022 at 3:44 AM, Relampago. said:

Just hit 14% body fat, down 2% since January

I gained 3 pounds of muscle during that cutting period too, so my weight stayed at 180 but didn't lose any muscle, only fat. My love handles are now pretty much all the way gone. All this after finally hitting 415 for squats, 405 for deadlift and 295 for bench. I thought getting COVID at the start of the year and Mono last month would destroy my progress but I don't think I've ever been better. It's all about consistency girls! 

These are great to read - well done guys!

 

I just started going to the gym myself and while I am not unfit of any kind (I have a bit of flab in stomach but not too big), I realized how weak I am terms of lifting! I thought due to my body being "okay" (I have 22% body fat, and I'm kinda lean for my height and age) but I have a hard time lifting heavy weights! Need to keep increasing my strength.

 

I have a question regarding food - my main goal is to flatten my stomach and basically just get stronger (if I can tone my muscles along the way that would be great, I have muscle mass already), so in terms of food, I try to consume protein more in my diet but I don't really count the food/calories/macros/whatever, I don't blow up anyway because I'm kinda active due to cycling and walking everyday. Is there a specific food routine I need to follow to maintain (and maybe increase) muscle mass or what I'm doing is already fine?

[AlanRickman1946]

I've been going for these 10km walks by myself and I sometimes meet this couple (husband  + wife) also on walks.

 

Usually the wife will nod at me and I will do the same to her.

 

The other day I was wearing a grey t-shirt which I guess was very soggy and sweaty. I could see her husband looking at me so I turned to them and did my usual nod but instead of responding, the wife grabbed her husband's tshirt and pulled it in her direction to tell him something.

 

Today, when I went for a walk, they were approaching from the opposite direction, instead of our usual exchange of nods-she grabbed her husband's arm and started pointing out a house. I carried on walking and the other side- we met again. She once again grabbed her husband's arm and pointed out a house.

 

Am I making it weird? Should I just avert eye contact? I can't change my exercise times? Am I overthinking this?

 

Edited May 5, 2022 by AlanRickman1946

[Bubble Tea]

3 hours ago, AlanRickman1946 said:

I've been going for these 10km walks by myself and I sometimes meet this couple (husband  + wife) also on walks.

 

Usually the wife will nod at me and I will do the same to her.

 

The other day I was wearing a grey t-shirt which I guess was very soggy and sweaty. I could see her husband looking at me so I turned to them and did my usual nod but instead of responding, the wife grabbed her husband's tshirt and pulled it in her direction to tell him something.

 

Today, when I went for a walk, they were approaching from the opposite direction, instead of our usual exchange of nods-she grabbed her husband's arm and started pointing out a house. I carried on walking and the other side- we met again. She once again grabbed her husband's arm and pointed out a house.

 

Am I making it weird? Should I just avert eye contact? I can't change my exercise times? Am I overthinking this?

 

Sounds weird but I certainly wouldn't change anything - smile and say hi. I'm guessing you're got something hot going on with your mommy milkers that the husband is into and wife is threatened by? Let her seethe - be proud and confident, god you're only walking by. 

[Cesar]

17 hours ago, AlanRickman1946 said:

What do you do with the yolks?

I don't get the egg whites from the egg themselves, I buy these:

 

[AlanRickman1946]

5 hours ago, Tropical said:

Sounds weird but I certainly wouldn't change anything - smile and say hi. I'm guessing you're got something hot going on with your mommy milkers that the husband is into and wife is threatened by? Let her seethe - be proud and confident, god you're only walking by. 

Ok I think I will keep walking but just pretend I don't see them. Thank you.

[Jotham]

I'm finally back at the gym, it's been a while because I got COVID. I miss benching so much. Also, while I was gone, the sauna closed down and they're replacing it with deluxe saunas.

[AlanRickman1946]

39 minutes ago, Jotham said:

I'm finally back at the gym, it's been a while because I got COVID. I miss benching so much. Also, while I was gone, the sauna closed down and they're replacing it with deluxe saunas.

Are your cardio workouts impacted by covid?

[khalyan]

I weighed in at 190lbs this week   I've put on 5lbs in the last few months and over 20lbs since I started working out last February.

[Jotham]

1 hour ago, AlanRickman1946 said:

Are your cardio workouts impacted by covid?

Not too much, thankfully. I mainly do strength workouts but I go on a run once a week and it doesn't seem to have been affected by COVID. But I did recover from COVID faster than most people.

[AlanRickman1946]

1 minute ago, Jotham said:

Not too much, thankfully. I mainly do strength workouts but I go on a run once a week and it doesn't seem to have been affected by COVID. But I did recover from COVID faster than most people.

How far and how fast do you run?

[Jotham]

54 minutes ago, AlanRickman1946 said:

How far and how fast do you run?

I don't really time myself tbh. I just run to a nearby park (which is about two miles away), sometimes I'll also walk to another park. It's the only cardio I really do other than hiking though.

[Severus Snape]

6 hours ago, Jotham said:

I don't really time myself tbh. I just run to a nearby park (which is about two miles away), sometimes I'll also walk to another park. It's the only cardio I really do other than hiking though.

I miss running with music and stuff, ever since doing heavy deadlifting and squat I've been advised against running..  it also triggers my fears of loosing muscle mass

 

13 hours ago, Caesar said:

I don't get the egg whites from the egg themselves, I buy these:

 

just et whole eggs, they are far way more nutritious than these egg white things. the calorie/macro difference isn't that much anyways. It also has more nutrients that prevent ageing 

[Relampago.]

On 5/4/2022 at 4:12 AM, AlanRickman1946 said:

Congrats! How do you measure body fat?

My gym has a machine that lets you do it for free. Who knows if it’s the most accurate, but a lot of body fat measurement tests vary in accuracy anyways— even the professionally done ones. So I just use the same machine so I know I’m making progress in some regard since my body fat is going down over time while measuring on the same machine (started at 21% about a year ago, down to 14%). 
 

On 5/5/2022 at 8:44 AM, Mr. Duff said:

 

These are great to read - well done guys!

 

I just started going to the gym myself and while I am not unfit of any kind (I have a bit of flab in stomach but not too big), I realized how weak I am terms of lifting! I thought due to my body being "okay" (I have 22% body fat, and I'm kinda lean for my height and age) but I have a hard time lifting heavy weights! Need to keep increasing my strength.

 

I have a question regarding food - my main goal is to flatten my stomach and basically just get stronger (if I can tone my muscles along the way that would be great, I have muscle mass already), so in terms of food, I try to consume protein more in my diet but I don't really count the food/calories/macros/whatever, I don't blow up anyway because I'm kinda active due to cycling and walking everyday. Is there a specific food routine I need to follow to maintain (and maybe increase) muscle mass or what I'm doing is already fine?

If you wanna increase muscle mass, you’ll definitely wanna pack on the proteins and healthy fats (nuts, nut butters, high quality oils like olive or coconut, avocados, etc). You’ll need a caloric surplus (eating more calories than you’re burning) which will depend on your activity level and height/weight. You’ll definitely increase in size and become less defined so your stomach will get thicker, but you can always cut down on your calories to burn that off later on. This initial bulk will be super helpful in gaining strength and building the foundation to get more muscle, so it’s worth it in the end. 
 

The best way to do it *is* to calculate your needed macros/accounting for your fitness goals and measuring out your food which can be tedious, but it’s the most efficient and controlled way to make it happen. An app I liked to use starting out was Strongr Fastr since it generates meal plan ideas for you based on your macros and preferences. If possible though, contacting a dietician (NOT a nutritionist) would be the safest way to monitor your diet and keep you targeting your  goals. If you don’t feel like doing any of this though, you can always just do it the old fashioned way and listen to your body. Eat a little more than you normally would when you’re satisfied. Don’t let yourself get too hungry, and if you do, don’t worry, just eat a little more when you can. 
 

But most importantly! Please don’t try to “dirty bulk” while eating tons of fast food/other unhealthy foods to gain weight quickly. Not only is it bad for you and your organs, but excessive and sudden intake of unhealthy foods can create inflammation and fat cells that will always be predisposed to storing more fats for longer, which will make your eventual cut far more difficult to do cause the fat won’t want to go away/will always come back easier.

 

Good luck on your fitness journey sis! You got this!