Cottonmouth Posted December 11, 2023 Posted December 11, 2023 How do you all even get enough protein every day?!?! I weigh 140lb and I still struggle to get 150g of protein in. This is with Protein Shakes.
Kern Posted December 11, 2023 Posted December 11, 2023 9 hours ago, glitch said: On deadlifts I'd try practicing form with the empty barbell. It's essentially the same exercise with dumbbells but it's better to practice with the barbell if that's what the eventual aim is. When I started I always did it next to a mirror so I could check my back was straight and not bent. I'm not a big believer in timing calories or macros tbh. I think it's a very individual thing. Try both and see what works best for you. I personally prefer not eating directly before and then having a big meal afterwards. Thank you for the suggestion. I just worked with empty barbell and with a video and honestly idk if I did it correctly cause I wasn’t feeling my legs that much. I guess I’ll see tomorrow
glitch Posted December 11, 2023 Posted December 11, 2023 9 hours ago, Cottonmouth said: How do you all even get enough protein every day?!?! I weigh 140lb and I still struggle to get 150g of protein in. This is with Protein Shakes. That's enough honestly. Most people are getting enough protein in, it's the overall calories they're not hitting 30 minutes ago, stupidjock said: Thank you for the suggestion. I just worked with empty barbell and with a video and honestly idk if I did it correctly cause I wasn’t feeling my legs that much. I guess I’ll see tomorrow Yeah deadlifts you can lift quite heavily as beginner. I think do a few warm up sets getting heavier until you can feel it.
poki Posted December 11, 2023 Posted December 11, 2023 On 11/6/2023 at 2:24 PM, Hey Dude said: Got into my lazy pizza era 2 months ago. Last week I could only run HALF of what I usually do. Actually scary how fast physical health can deteriorate. Update: I am now in my McDonalds era. Pizza is DISGUSTING now, I hate cheese. See you in a month I guess 1
Gladiator Posted December 12, 2023 Posted December 12, 2023 (edited) 13 hours ago, Cottonmouth said: How do you all even get enough protein every day?!?! I weigh 140lb and I still struggle to get 150g of protein in. This is with Protein Shakes. Oikos pro is a good cheat code to get that. Alternatively, drinking low fat milk that's high in protein. My go to cutting meal when I am lazy is fairlife low fat milk with special K multi grain touch of cinnamon. Those together get me nearly 200g of protein at like 1500 calories. These are quick and lazy ways to get it. I used to also cook chicken noodle soup in crockpot which gave me the same protein for half the calories for two days with 2lbs of chicken. But I'm a boring eater who can eat the same thing all day every day. Edited December 12, 2023 by Gladiator
X~MoviePoP Posted December 12, 2023 Posted December 12, 2023 I went to my YMCA and when i went in the shower there was 4 guys hard af pretending to shower. Some gyms have turned into cruising spots..its hot. But yah i mainly do cardio, biceps and chest.
poki Posted December 12, 2023 Posted December 12, 2023 31 minutes ago, X~MoviePoP said: I went to my YMCA and when i went in the shower there was 4 guys hard af pretending to shower. Some gyms have turned into cruising spots..its hot. But yah i mainly do cardio, biceps and chest. Yeah I heard Equinox in NYC is a major hot stop for cruising, the CEO is aware and is cool with that.
ATRL Moderator khalyan Posted December 12, 2023 ATRL Moderator Posted December 12, 2023 1 hour ago, Hey Dude said: Yeah I heard Equinox in NYC is a major hot stop for cruising, the CEO is aware and is cool with that. Every Equinox is like this, it's the mecca for rich gay men
ATRL Moderator khalyan Posted December 12, 2023 ATRL Moderator Posted December 12, 2023 18 hours ago, stupidjock said: hey bros I have 2 questions 1) I'm worried I'm doing dead lifts wrong so I thought about doing it with dumbbels for now instead and then switch to heavy weight when I'm more confident in my form. good idea right? 2) one trainer says carbs before training for energy, the other that after is better. So which y'all think is better? Stick your butt out more on the deadlift, it'll help you engage the hamstrings more. Same concept as a downward dog if you've ever done any yoga - doing it is relatively easy but then you think about sticking your hips in the air even more and it makes the stretch so much more intense. I always eat a rice krispies before a workout, easy carbs without being too loaded. 16 hours ago, Cottonmouth said: How do you all even get enough protein every day?!?! I weigh 140lb and I still struggle to get 150g of protein in. This is with Protein Shakes. Tuna, cottage cheese, yogurt, milk, and protein-infused items like protein bread.
Carla Rosón Posted December 12, 2023 Posted December 12, 2023 (edited) Hello fellow masc4masc fit ATRLers First time posting here. Has anyone ever experienced a panic attack after some intense weight lifting, like squats for example? Edited December 12, 2023 by XtunaStan
Kern Posted December 12, 2023 Posted December 12, 2023 I'm feeling legs today!! Finally I'm confident in doing deep squats and deadlifts alone. About to do upper body tomorrow 1
Kern Posted December 12, 2023 Posted December 12, 2023 13 hours ago, khalyan said: Stick your butt out more on the deadlift, it'll help you engage the hamstrings more. Same concept as a downward dog if you've ever done any yoga - doing it is relatively easy but then you think about sticking your hips in the air even more and it makes the stretch so much more intense. growing ass feels like the hardest tbh, I do both deadlifts and that yoga pose + cobra and glute bridges and hip thrusts and I honestly can't ever tell if my butt is working at all, I think I might ask about this a trainer, maybe I need to add some weights
Gladiator Posted December 12, 2023 Posted December 12, 2023 4 hours ago, stupidjock said: growing ass feels like the hardest tbh, I do both deadlifts and that yoga pose + cobra and glute bridges and hip thrusts and I honestly can't ever tell if my butt is working at all, I think I might ask about this a trainer, maybe I need to add some weights If you can't tell if you are working your glutes, adding more weight won't help you. You gotta work on your mind-muscle connection. I think periodically flexing your glutes while you're out of the gym will help with that. You'll be able to more easily identify the muscle mentally and feel it working if you are connected with it more. Next time you are doing these movements, remove all the weight and focus on the muscle. Depend in on how you're doing the bridges and hip thrusts, place a finger on your ass and see if you can target that and squeeze. It might also help switching to sumo deadlifts as well if you aren't already doing them (or swapping from them to conventional if you are).
AlanRickman1946 Posted December 13, 2023 Posted December 13, 2023 So the scale is showing decreases but my thigh area of my pants are getting tighter. The only exercise I do is treadmill. Not a humble brag I wanna look slender.
Goaty Posted December 14, 2023 Posted December 14, 2023 On 12/11/2023 at 9:25 PM, XtunaStan said: Hello fellow masc4masc fit ATRLers First time posting here. Has anyone ever experienced a panic attack after some intense weight lifting, like squats for example? Yes but it was an anxiety attack, not a panic attack, and it was most likely because I took far too much preworkout. My caffeine tolerance is pathetic.
Goaty Posted December 14, 2023 Posted December 14, 2023 On 12/11/2023 at 5:06 AM, Cottonmouth said: How do you all even get enough protein every day?!?! I weigh 140lb and I still struggle to get 150g of protein in. This is with Protein Shakes. I'm currently getting about 220-230g per day and about 1/3 of that is protein powder/shakes, another 1/3 is chicken, and the remaining 1/3 is residual protein accumulation from things like yogurt, noodles, etc. It's hard. I count macros and I'm hitting about 3600 total calories per day. I genuinely don't feel like I've felt hunger in weeks. I'm just always eating
Carla Rosón Posted December 14, 2023 Posted December 14, 2023 (edited) 1 hour ago, Goaty said: Yes but it was an anxiety attack, not a panic attack, and it was most likely because I took far too much preworkout. My caffeine tolerance is pathetic. No but this can actually be dangerous in the long term (even short term tbh) so it might be better to cut down on it. What exactly did you feel? I experienced: racing heart (probably close to 200bpm), palpitations in chest, neck and head, numbness in my hands, cold hands, shortness of breath, and difficulty controlling my breathing (my breathing was in automatic mode for some reason). It made me go to the ER, got all checked and apparently my heart is just fine so the reason was probably nervous system related. Edited December 14, 2023 by XtunaStan
Kern Posted December 14, 2023 Posted December 14, 2023 I think I'm doing good enough with diet, I'm avoiding fat and sugar (sans fruits) and focused mostly on protein but idk if I'll ever have time to count calories to hit my goal and carbs/protein/fat ratio. I have a good diet plan but there's no way I'm spending this much time in the kitchen everyday, I just use it to know what to eat the most everyday and what to avoid. I wonder if that's enough or will my life have to become basically work/groceries/kitchen/gym everyday
ATRL Moderator khalyan Posted December 14, 2023 ATRL Moderator Posted December 14, 2023 7 hours ago, stupidjock said: I think I'm doing good enough with diet, I'm avoiding fat and sugar (sans fruits) and focused mostly on protein but idk if I'll ever have time to count calories to hit my goal and carbs/protein/fat ratio. I have a good diet plan but there's no way I'm spending this much time in the kitchen everyday, I just use it to know what to eat the most everyday and what to avoid. I wonder if that's enough or will my life have to become basically work/groceries/kitchen/gym everyday I track my diet once a week or once every two weeks. Sometimes, I think I’m getting enough macros but after checking I realize I might be short on protein, or too much carbs and I adjust from there. Like you, I can’t be bothered to check every day so once in a while I feel like gives me enough info without being overwhelmed 1
glitch Posted December 14, 2023 Posted December 14, 2023 I tracked every day back when I first started out and it was a miserable existence. Tracking every so often to check you're on the right lines is the best bet 1
John Slayne Posted December 14, 2023 Posted December 14, 2023 okay so i'm a long-distance runner, but i've been going to the gym since May as well to implement some strength training into my routine and to improve my running (i'm VERY skinny and i was worried i could get injured doing the running that i do) i had a minor injury after running a marathon in October and decided to get a break from running and focus on weights (full body 2 times a week and one HIIT per week). it's winter so i'd normally be cutting down on running anyway, so it worked out time-wise. i also had a quick healthcare check at work in October and my body fat was 3.6% the guy said i'm the skinniest person he's ever seen, which made me feel like an icon and a skinny legend of course, but it's probably not very healthy. i have been trying to eat a bit more since then and get more protein in, but the results have been limited so far. i used to focus a lot more on carbs in the past to get energy for running, but now that i'm lifting i've been more conscious of my protein intake, and i think it's lacking. i don't want to get into counting my macros though because it sounds exhausting and i've never really had to watch my diet in the past and i'm worried it'd mess with me mentally. other than protein, what kind of supplements are people taking? i only take vit D as I'm based in the UK and it's very dark here rn, but is there anything else that would help me bulk up a little and protect my joints? also saw that some of you were talking about form for deadlifts. i've had a PT since i started in May, I see him once a week and honestly, if you're a beginner like i am it's definitely worth it to get professional help. it is costly, but the potential injuries you can get from bad form are not worth it. especially the back pain you can get from lifting incorrectly, i remember doing deadlifts once without my PT and I was like... never again lmao
John Slayne Posted December 14, 2023 Posted December 14, 2023 On 9/22/2022 at 12:36 AM, Perfect Blue said: I feel like people think I'm a pervert whenever I do hip thrusts. I'm trying to grow a fatty so I have to do them 2x a week, SO humiliating. my PT keeps saying my hips are stiff and i need to do more hip warm-ups and exercises, i'm lowkey starting to think he just wants to see me work my little booty
Kern Posted December 15, 2023 Posted December 15, 2023 oh feeling those biceps today I'm more worried about deep squats that deadlifts tbh
poki Posted December 15, 2023 Posted December 15, 2023 I'm just focusing on being slim again at this point. I'm sober, done with pizza, switched to just chicken stuff with McDonalds and getting normal amounts of sugar (I was barely eating sugar apparently ) so I think now it will be a smoother sail for me. My insomniac episode + that apparent sugar deficiency ****** me up, I was too physically tired to even run. Now it's getting better. Christmas 2024 I'm getting back my abs and finally posting pics on ATRL.
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