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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
I'm doing PPL right now. My Push Day routine goes
Bench Press
Incline Bench Press
Flies
Shoulder Press
Shoulder Shrugs
Tricep Pulldowns
I've been sticking to it for now and have been making pretty good linear progression.
Brolic Gaoler
formerly Alienshogun
I take 2 days off a week.
Db work for Upperbody movements as a secondary/accessory movement should be fine. Helps build muscles and strengthen the primary movers.
yankeeforever2
Member
I live in East Islip atm. (Moving to Patchogue in a couple of months). There are a a bunch of gyms in bayshore(Hamlet just east of of West Islip). There is a 24 hour fitness, YMCA, Gold's, Planet Fitness, and Retro Fitness there. You can probably just use the free days or free weeks at these places. I know Retro is 10 dollars a day, that the one I am a member of.
Schweinehund
Member
Need some dietary advice, as I'm starting to lose hope in my diet and need to rant. I think this is the appropriate thread.
I'm a 27 yr old, 220 lb male (don't know BF%, going by pictures I'd say nearing 25-30%), I've stayed at this weight +/- 5 lbs since all my adult life, basically no matter what I've eaten. I'm down maybe 5 lbs since the start of the diet, about 6 weeks ago, and I think that was the first week, due to water weight.
I'm currently doing keto. Not cheat-every-other day keto, or I-can-cycle-carbs keto, but by the book, full on keto. Green vegetables, high fat, butter, coconut oil, red meat, fish (& oil supplements), diabetic food/no sugar, lots of water, coffee with truvia/stevia, cheese, some nuts, etc. I have not cheated once in my diet. I was having chest pains so I started adding salt and magnesium & potassium supplements. I don't drink or smoke.
I'm also monitoring my calories. I aim for 2k, but I usually end up 500 less than that due to not being hungry on keto. Most BMR formula's (even with sedentary, I work a office job) put me at 2.2k for maintaining, so I aimed for 2k at the max, even though I do go to the gym. I don't have a food log, but I'm aware of portions and calorie counts/serving.
Gym routine is basically starting strength but adapted for machines (don't have a partner, they usually flake out before I do). I do 20 mins of cardio (I try to ignore the calorie count and focus on bpm, which is usually 170+), then 3x5 of chest press, overhead press, lateral pulldown. I also work on legs, doing leg press, extensions and hip abduction. 3/week, rotating which workout gets priority. Regardless of the exercises I am doing, I'm still putting in a lot of effort, I'm sweating like crazy (probably due to keto) and my heart rate is going for the 40-50 mins at the gym.
So I'm at a stand still. I feel like I shouldn't be hitting any plateaus when I've just started out. The only thing I can think of at this point is I have thyroid issues (grandmother and aunt have it, a lot of these symptoms seem to line up, but symptoms are always generic), but I don't want to fall back medical excuse as a cop out when it could be something stupid I'm not doing. I actually am in keto, so far as these strips say, for the last 6 weeks. I'm uninsured right now (work insurance kicks in in a week) so I'll go down that avenue soon, but it's just super frustrating right now and I'm getting depressed, looking for advice.
edit: As this comes off a bit of a rant, this isn't a resignation. I'm going to keep doing what I'm doing and hope the scale is just being dumb. I haven't measured my waist but honestly I'm not seeing a visual difference or a change in clothes size.
I'm a 27 yr old, 220 lb male (don't know BF%, going by pictures I'd say nearing 25-30%), I've stayed at this weight +/- 5 lbs since all my adult life, basically no matter what I've eaten. I'm down maybe 5 lbs since the start of the diet, about 6 weeks ago, and I think that was the first week, due to water weight.
I'm currently doing keto. Not cheat-every-other day keto, or I-can-cycle-carbs keto, but by the book, full on keto. Green vegetables, high fat, butter, coconut oil, red meat, fish (& oil supplements), diabetic food/no sugar, lots of water, coffee with truvia/stevia, cheese, some nuts, etc. I have not cheated once in my diet. I was having chest pains so I started adding salt and magnesium & potassium supplements. I don't drink or smoke.
I'm also monitoring my calories. I aim for 2k, but I usually end up 500 less than that due to not being hungry on keto. Most BMR formula's (even with sedentary, I work a office job) put me at 2.2k for maintaining, so I aimed for 2k at the max, even though I do go to the gym. I don't have a food log, but I'm aware of portions and calorie counts/serving.
Gym routine is basically starting strength but adapted for machines (don't have a partner, they usually flake out before I do). I do 20 mins of cardio (I try to ignore the calorie count and focus on bpm, which is usually 170+), then 3x5 of chest press, overhead press, lateral pulldown. I also work on legs, doing leg press, extensions and hip abduction. 3/week, rotating which workout gets priority. Regardless of the exercises I am doing, I'm still putting in a lot of effort, I'm sweating like crazy (probably due to keto) and my heart rate is going for the 40-50 mins at the gym.
So I'm at a stand still. I feel like I shouldn't be hitting any plateaus when I've just started out. The only thing I can think of at this point is I have thyroid issues (grandmother and aunt have it, a lot of these symptoms seem to line up, but symptoms are always generic), but I don't want to fall back medical excuse as a cop out when it could be something stupid I'm not doing. I actually am in keto, so far as these strips say, for the last 6 weeks. I'm uninsured right now (work insurance kicks in in a week) so I'll go down that avenue soon, but it's just super frustrating right now and I'm getting depressed, looking for advice.
edit: As this comes off a bit of a rant, this isn't a resignation. I'm going to keep doing what I'm doing and hope the scale is just being dumb. I haven't measured my waist but honestly I'm not seeing a visual difference or a change in clothes size.
This is interesting and seems great BUT where's the before pics? Because it would a little disingenuous since I think he was more than likely in good to great shape before right?
I'm in LI too :O
Seaford/Massapequa
Patchogue is the spot right now (mid suffolk). Lots to do.
Jacksinthe
Banned
If you are making progress - there you go.
Oh for sure. But if a body part is lacking I would move a compound for that part first in the session. Not as a permanent fixture, though. Just for a few to hopefully bring it up to speed.
Brolic Gaoler
formerly Alienshogun
Did ring dips for the first time in well over a year today.
First set - unstable as hell, only managed two clean reps.
Second set - 5, kinda shaky
Third set - 6, surprisingly stable on first 4 reps, got shaky again on the sixth.
Hope to get back to 10 stable reps per set within a few weeks...
First set - unstable as hell, only managed two clean reps.
Second set - 5, kinda shaky
Third set - 6, surprisingly stable on first 4 reps, got shaky again on the sixth.
Hope to get back to 10 stable reps per set within a few weeks...
I DL again on Tuesday. I'll let you know if it gets any more comfortable. Thanks for the chalk advice by the way.
Doing PT on Wednesday and Thursday this week. Hoping I just have soft tissue damage from my car accident and not a herniated disc. The modic the doctor gave me has REALLY helped. It's a stronger anti inflammatory than aleve or ibuprofen and it doesn't make me feel weird (but it is doing a number on my stomach and digestive trac)
In the mean time, upper body volume is the name of the game.
Once I'm back in lower body shape, I might purchase the Renaissance Periodization powerlifting hypertrophy routine. It's scaled to your weight and customized to you. I might throw in the massing plan to so I can bulk sensibly.
I've definitely been pushing the limits of my diet these past couple weeks. I'm averaging 2400 calories a day, and completely blew past it yesterday (3 giant doughnuts, a huge burger and two dogfish heads) and woke up at 178lbs. 😂
In the mean time, upper body volume is the name of the game.
Once I'm back in lower body shape, I might purchase the Renaissance Periodization powerlifting hypertrophy routine. It's scaled to your weight and customized to you. I might throw in the massing plan to so I can bulk sensibly.
I've definitely been pushing the limits of my diet these past couple weeks. I'm averaging 2400 calories a day, and completely blew past it yesterday (3 giant doughnuts, a huge burger and two dogfish heads) and woke up at 178lbs. 😂
Brolic Gaoler
formerly Alienshogun
No problem bud, best thing about it is that you can get in position better like using straps, without using straps.
Well, it's quick and fast, just swallow it I assume.
See that's where I get confused because I don't know if I should lose fat or start bulking. I'm 80kg but the only place I have too much fat is my belly. Anywhere else is fine. I am 1.74cm tall, so should I drop my weight to 65kg before I start bulking?
Have tried hook grip a few times, but always chickened out due to the discomfort. This hook grip talk makes me want to give it a sincere go next time I Deadlift.
Gotta do it like Hafthor
https://www.instagram.com/p/BHRtgE8AY-P/?taken-by=thorbjornsson
Yeah that makes sense.
Gotta do it like Hafthor
https://www.instagram.com/p/BHRtgE8AY-P/?taken-by=thorbjornsson
I have seen this BS at my gym. That and from what I have seen they have their clients doing stupid shit. Had hopes for the 'powerlifting specialist' but he had one of his clients unnecessarily risk a bicep tear and unevenly develop spinal erectors with mixed grip dumbbell Romanian Deadlifts.
poppabk
Cheeks Spread for Digital Only Future
Do you regularly work out and do strength training?
If so then you may want to try bulking first.
If not then I would recommend starting strength training with some light cardio while on a moderate deficit - maybe 200 calories. You should see some muscle gains while also losing fat. Not 1:1 conversion, but it will be some progress in both categories.
Doing the conversion of height and weight, you are 5'9" and 176lb, so you either have a lot of muscle already or have more fat than you think.
PS you can find both opinions online, bulk first or cut first. I'm just offering advice based on what I have tried with success(cut with training).
I'm still very new at this, so I'm doing strength training and light cardio yeah. I am biking for 20 minutes and lose about 200 calories, and then next time, I'll move on to deadlifts, bench presses and squats. And then do crunches and end it with crossfit.
I think that will help me gain strength but also get rid of my fat right?
So for the next 3 weeks my program should be this every Monday, Wednesday, Friday:
Brolic Gaoler
formerly Alienshogun
yankeeforever2
Member
Yup, mortgage went through and just waiting for closing, should be mid sept. Just chilling in EI until then.
Seems like there is a handful of us around here, lol
Jacksinthe
Banned
1 dozen is 12. 2DEAD is 24
Also. Don't eat any protein you aren't cooking. Cooking protein changes its chemical composition so your body can absorb it.
You'll be throwing away a lot of protein with raw eggs since your body won't be able to process and absorb it - the rate is ballpark 50% loss.
Raw egg whites contain a chemical which reduces your body's ability to absorb vitamin B, which eggs contain. In short: you'll be drinking a lot of fat and not much else. Cook them, always.
The only time I find raw eggs acceptable is one in a shake simply to add richness.
poppabk
Cheeks Spread for Digital Only Future
I'm not an expert like some on this board, but I have been doing something similar for the past three months and started out at a similar weight as you. I started out doing 6 days a week exercise the first month before dialing it back and I'm doing 10-15 reps per set as I don't have the weights to go lower. I've lost about 20 pounds, with no visible muscle loss and visible gains in some areas (mainly legs and arms). I have gained a decent amount of strength, although my access to weights has limited my ability to improve further.
I would not count your exercise in your calorie deficit, just eat a straight 200 calorie deficit.
How tall are you?
Regarding the bolded portion in the above quote, what do you mean by "I'm aware of portions and calorie counts/serving"? Do you actually weigh your food or are you just eyeballing it? People are really bad at estimating, so it's pretty easy to be eating more than you think, especially on a keto diet where a lot of things you're eating are calorically dense due to the higher fat contents.
Schweinehund
Member
5'11.
No food weighing (probably next step is to get a scale and meal prep), but for the things I do eat without labels, I'm pretty aware of how many calories are in them (nuts especially I know). I honestly don't eat that much non labeled food, and I usually highball my estimates for the things that aren't labeled. Everytime I do go out and eat, I check the nutritional information and track that as well.
I'd definitely recommend getting a food scale and going all in on tracking for a while. Not to cast doubt on your estimation skills, but I spend a lot of time on /r/loseit and I've seen more than my fair share of stories of people who eyeballed rather than weighed, then got a food scale and realized how far over they were going. You should definitely be losing at 2000 calories, so either you're having a real fucker of a plateau or something is amiss elsewhere.
Yeah, unless you're measuring in grams, its really hard to eyeball food.
I can't even trust a cup of rice. sometimes its more pressed down and you get a lot more than a cup USING the cup measurement.
For deadlifts, how do you tell the difference between "I worked out my back real good" vs "I think I worked my back too hard"?
After my deadlifts right now, my lower back feels much tighter than it has from previous deadlifts. I did go up in weights and this has definitely been my hardest lift. I don't have any sharp pains that would signal a joint injury. It's just that my lower back feels really locked. I'm stretching and it is helping some, but it feels a little too close to what a back spasm feels like. The main difference is that it doesn't hurt as much as a back spasm and I still feel like I can work it back down some with stretching.
After my deadlifts right now, my lower back feels much tighter than it has from previous deadlifts. I did go up in weights and this has definitely been my hardest lift. I don't have any sharp pains that would signal a joint injury. It's just that my lower back feels really locked. I'm stretching and it is helping some, but it feels a little too close to what a back spasm feels like. The main difference is that it doesn't hurt as much as a back spasm and I still feel like I can work it back down some with stretching.
Brolic Gaoler
formerly Alienshogun
Strongman Sunday.
Rainy indoor training. 12 inch Circus DB 105lb X 5. Farmer static hold 315lb (per hand) for 17 seconds, sandbag press 150lb X 3.
https://youtu.be/8hMPbluJRQA
Rainy indoor training. 12 inch Circus DB 105lb X 5. Farmer static hold 315lb (per hand) for 17 seconds, sandbag press 150lb X 3.
https://youtu.be/8hMPbluJRQA
Everything about this was fun to watch. Love how the 630 lbs farmer holds looked like they were bags of groceries to you. Strong AF.
Happy 4th dude.
It's a little tedious when you're first starting, but do it enough and it becomes second nature. I can usually get pretty close to the mark when I'm putting stuff on the scale initially, but even then I don't want to rely on just eyeballing, especially with stuff like nuts, oils, peanut butter -- anything calorically dense like I mentioned above. I love me some almonds but you don't get very many for the amount of calories, haha.
On that note, today I weighed in at 149.4 pounds (5'8/male). I've lost 30 pounds this year and I'm down 80 pounds from my all time highest of 230 eight years ago. Hoping the last ten or so pounds I'm aiming to lose will have a very dramatic visual effect; I wish more people who posted on /r/progresspics had more than just before and after photos so I'd feel better about how things are gonna go as I cross the finish line. So close to bulking...
Jacksinthe
Banned
Yeah... the point of the mixed grip is totally lost there.
Arrowgigantic
Member
Do the benches have safety bars? Because if not, they're using the squat racks because they don't have a spotter.
Brolic Gaoler
formerly Alienshogun
They are probably using it as a spotter. I used to do this all the time. If you don't like it, build your own gym.
Pure idiocy.
I haven't been to the gym for one week exactly. I better get going tomorrow morning. Bought a bag of protein powder today at least. And is gonna try out my new shoes tomorrow then, while doing deadlifting. I'm just afraid to do it wrong, even though I have seen videos and read articles about it. And the barbell for squatting has support on it, which I am not used to. I always just go pure barbell and put it on my shoulder blades or what you call it.
[edit] I'm now preparing myself for tomorrow's workout. I see that I need to do presses in the SS program, and the other day bench presses. But what are "presses" exactly? Are those overhead presses like below or something else?
[edit] I'm now preparing myself for tomorrow's workout. I see that I need to do presses in the SS program, and the other day bench presses. But what are "presses" exactly? Are those overhead presses like below or something else?
Arrowgigantic
Member
ShadowgeistX
Member
Searching "Mark Rippetoe Press" on Youtube gives you this:
https://youtu.be/tMAiNQJ6FPc
You really should do the same for every exercise on the list before you get started on them.
TharpDaddy
Member
Not sure if this is the place for this, but over the past year I had to deal with two of my discs herniating which completely killed my ability to maintain my regular jogging. I gained weight over that time as the pain caused me to have an almost completely sedentary lifestyle, even just standing was pure agony. Getting across campus for my classes was about pushing the limit of my physical capabilities. I'm a lot more mobile now after the surgury, but my surgeon said no impact exercise ever again as it increases the risk of reherniation. This sucks since I really enjoyed jogging and tennis, but I need to lose the weight again somehow. I've been cutting calories to get started on the diet part, but what exercise would be good to do that is low impact? I was looking at yoga for my core strength but I don't believe that burns much calories right?
The body has problems breaking down egg whites. The enzyme responsible is broken down during cooking.
Cook your eggs.
Thanks for this. Yes, I am watching videos of every exercise before I do them. I have the bench presses, deadlift and squats down, so now I need to see if I can actually do it myself tomorrow.
Yes, I'm gonna cook my eggs. I dropped the idea of eating them raw.
--------
Do you guys have any suggestion for good but cheap running shoes, primarily for HIIT? Can I just use my normal sneakers?
I know you talked about social anxiety a bit, but honestly the best thing to do is to go to a running shoe store. Not a general athletic goods store, but a place that specializes in running.
They will take a look at your foot, then have you run on a treadmill to determine what kind of runner you are. They will then get you into a shoe that works with your gait, foot shape, and budget. No joke, it will prevent injuries and imbalances.
Yoga sounds pretty damn good to me. It can be a really tough work out in ways you would never expect. Swimming and some sort of HIIT routine would be pretty good I think. Even try some light resistance training with bands, balls, light weights. Focus on rehab style exercises to test out your abilities and prevent injuries.
The key to weight loss is going to come down to diet in the end though. Use an app like loseit to track caloric intake.