Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.
I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.
Goal now is to bulk up, which is tougher then it sounds :$
What is my maintenance calories. I've used a number of different calculations and there is a 400+ kcal difference, which is annoying. That could be the different of cutting, maintaining or bulking. I'm 5 ft 7, 133 pounds, 19. Sedentary apart from gym everyday, small cardio, lifting.
15 x bodyweight in pounds, then trial and error from there based on weight gain/loss. No calculator will give you an exact figure because everyone is different. It's just something you get a feel for after a while.
Any suggestions on getting extra calories. Each day I'm falling about 250-300 calories short of what is required. I'm not sure how to make that deficit up. Either spread it out, add some calories to lesser meals, etc?
A lot of people underestimate the value of milk as a protein and caloric rich supplement to their weight gain goals. I actually did the GOMAD diet for about 3 months and put on a significant amount of weight. Went from about 160 to 180 and I still kept up with my cardio by running so fat gain was minimal. Squatted twice a week and the gains started coming.
Jesus Christ, the amount of questions we've answered in this thread and you're being all pissy because it got skimmed over.
Of course it's fine to eat 30% of your calories from milk. Hit your caloric goals, eat your weight in protein and get some healthy fats and veg down you, lift hard, sleep a lot and profit.
That was like the 6th question that didn't get answered (until I got 'all pissy'). It's not like this thread is like the RAW discussion thread when RAW is live, is it?
It may be simple to you guys but some of us aren't so clear about it hence why we ask you questions, if you don't want to answer them then fine but it's just weird when you answer some and not others especially when mine got 'skimmed' over more than once. It was obviously not 'simple' to me, or else I wouldn't have asked, would I?
did it for a bit. Its alright, will probably go back to it but its also fairly tedious. Been slacking lately and my already poor diet has got really bad.
It's the first time I post in this thread, so sorry if what I'm about to ask has been asked before in the last 250 pages.
I was a really skinny guy 3-4 years ago, so I started eating 2x more than I did before for a whole year, and gained 20 more pounds. After that I started working out aiming for a fit body, and it's actually been working nicely, I don't exactly have a Swimmer's body right now, but I'm pretty decent.
Anyway getting to the point; arm/chest exercices have been working pretty great, it's been 3 months and I already notice a big difference especially in my biceps, but there is one thing that somehow isn't working.
After 2 months, I grew a small but visible 4-pack, but somehow my lower abs haven't evolved at all, and the rest of them haven't evolved at all in a month aswell.
I usually do 8-minute abs exercices every day, with a 30 second rest each minute. Am I doing something wrong?
I know this forum isn't exactly filled with bodybuilding gurus, but I'm sure some of you have alot more experience than me, that's for sure.
Anyway, help in this would be appreciated. Thanks in advance.
I'm new to this. But too much negative shit has been happening in my life and I want to focus all this negativity into going to the gym. Commit myself 100%. I've always been a very lanky guy but I'm looking to put on some muscle.
Starting a gym schedule of 3 days with 1 off day. Rinse and repeat.
Day 1- Chest/Core
Day 2 -back and tricepts and some forearms
Day 3- Legs
I'd name some of the exercises but I can't remember them all the names since I just started () but my bro is legit at bodybuilding so he's taken me and I've just finished my first week.
I've also have some supps like fish oil tablets, multivitamins, GP3 and Whey protein. I have a ridiculously active metabolism but I really want develop some muscle. I'm definitely committed to this and I was hoping for some tips from people that know their stuff and possibly any recommendations to help me improve my workouts.
Good on you. I'm new as well and I'm in the gym 5 days a week. I couldn't do 3 days a week, I enjoy being in there too much to be away 4 days out of 7.
I can hardly take a day off tbh. My first off day was yesterday and I was itching to get to the gym but I realized it would be a bad idea. I'll probably be going 5-6 times per week
My body is sore as fuck though after the first week. I assume it get's better over time though?
I just got back from my second chest/core exercise but I couldn't bring myself to do dips because my forearms were so sore from my back and tricept workout 2 days ago. Managed everything else though.
Holy shit, 5 days in the gym? Rest is very important. Rest is what builds muscle. Along with proper nutrition of course. And if you're sore as fuck, listen to your body!
My last forearm workout was 3 days ago, I did legs 2 days ago and then took an off day yesterday, I was still sore though today, I suppose my recovery is just slow. I'll see how I feel tomorrow before doing back and triceps.
This is pretty much the routine I'm doing right now and I'm loving it. I usually do my routine around 30 sets since I don't think is neccesary to surpass that in my case. Currently not doing Cardio in my routine but I sweat pretty heavily in my routine since I like to do very intense weight lifting and with a 30/45 second rest time. I going to bulk up until December and then add 20-30 minutes of cardio after each weight lifting workout. As far as diet is concern I go with the usual fish, chicken, eggs, brown rice & veggies but healthy food is expensive as fuck these days and sometimes I just eat what I can grab with moderation of course.
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