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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
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 :$
 
#1,361 ·
Bro science? Not really familiar with that expression.

I'm speaking from my experience and what has worked for me and plenty of others.

It's pretty common knowledge that you have to eat frequently and consume an adequate amount of calories if you'd like to burn fat and add mass.
 
#1,365 ·
Dude, I know you're a large contributer to this thread, but you're not presenting any facts. I'm not here to play the "I know more than you" game.

No need to knock the advice I'm giving someone else.

I just feel that if the guy eats properly and frequently, he'll still be burning more calories than he eats through his everyday regular activities and training.

Neither of us really KNOW what the guy weighs, and what BF level he's at, so there's no point in arguing. If he's trying to cut fat and add lean muscle, then I gave him the right advice. He needs to EAT.
 
#1,369 ·
I work out a lot and after reading a few pages in the thread I thought I'd ask this here. I'm about 5'7", tipping the scales at 170 lbs and 24 years old. I work out 3-4 times a week usually splitting it up into upper, lower, abs, and cardio days. Only problem I have with doing this is I get pretty darn sore and usually need a good 5 days, sometimes 6 for upper due to chest, days of rest before I'm ready to go again. I'm not really interested in splitting up my work out days any further, just looking for some tips to help recover faster. I get a pretty good amount of protein in me through out the week, but I just stay sore for what feels like far too long compared to when I was 18 or so. I don't feel like I'm over training; I'm not leaving the gym in exhaustion.
 
#1,371 ·
I'd eliminate the cardio day completely, and tweak the diet to make do. Take out the calorie burn that the cardio gives you and subtract that even from the days you don't work out. For 600 calorie cardio burn, subtract 200 daily for the three rest days. I'd also not devote a whole day for abs. It will take an additional 10 minutes with your daily routine to work the abs. Just add it to one or two of the work-out days.

That leaves you with two workouts over four days. I'd split the days into chest (add. triceps), legs, shoulder (add. deltoids) and back (add. biceps). That's four days worth of workout. Abdominal exercise can be done on the days of chest + another session if you want. A healthy split would be -,1,2,-,3,-,4 (in the respective order of sessions I've explained).

Muscle recovery depends on rest and nourishment. For nourishment, get a reasonable amount of protein and carbohydrates following the workout. I'd eat prior to the workout too, although just a small snack will do. Keep yourself hydrated and make sure to stay with the homeostasis. Your body will only recover if it knows you're going to be putting yourself through the training all over again.

In other words, eat (appropriately), drink (water) and sleep (plenty). Additionally, keep track of your workouts. Some people have bodies that react better to slow and long workouts, which work over the body continually, while for others short, super-intense workouts give better results. You know your body better than anybody else, so you'll have to figure out what works for you.
 
#1,376 · (Edited)


I am aiming for a six pack by the summer, this is me since last Sunday, vast improvement already. No strict schedule per say: running and cardio every night, eating healthier, walking 2 miles 5 days a week (which I have been doing a while but it adds), cut down on the beer unless its a big event and crappy food in-take and generally pushing myself out of a rut I was getting into, I am only 27.

So yeah, for you fitness enthusiasts I am keeping a photo diary, welcome to check it out: HERE
 
#1,382 · (Edited)
Well the more I look into this whole working out malarkey, it is apparent it's about 30% exercise and 70% diet. So I am very new to this whole diet thing and should start designing one, so does anyone have ideas?

My current eating schedule isn't exactly strict - cut down beer BIG time (bit of a party boy I am afraid), off take-away and microwave meals and normally cook fresh pasta and rice dishes, try to stay off coke and drink lots of water and juice now, eating brown bread for lunch and 1 packet of crisps, also looking to buy one of those big protein packs soon to start drinking everyday. So yeah I don't exactly want to buff out as a big as Triple H etc, but do want to tone up, even have a six pack. Check previous page for my flick, come along way in a short space of time but want to make sure I stay on the right track.

Thanks.
AJ/MKC.
 
#1,383 ·
My workout is 60% exercise and 40% diet, but if you're cutting fat, it should be about 90% diet. And for that, you should research your own diet. Advice can be generic "don't eat sugar, 7 meals per day" etc or it can be something that has worked personally for one guy but might fail on you.

So yeah, research your own diet.
 
#1,384 ·
Switch the majority of your carbohydrate/sugary food intake over to fruits & vegetables. Eat lots of protein, etc, etc,.

Hard to give you macros or anything that resembles a dietary plan with no information on your identity or metabolism. Going to require some research on your part.
 
#1,393 ·
I'll address your comment, but I'm not arguing this beyond this post. Also, this isn't all my personal opinion.

You DO have to eat frequently and consume an adequate amount of calories to burn fat and add mass.
Yes, ejecting energy from fat is a more complex process than output minus input, but it is the most reasonable way of getting a quantitative measure on fat loss.

To build muscle you gotta eat more calories than your body works off. Depending on what you're looking to do, you should realistically be eating 15-20 times your body weight in calories. You need a CALORIC SURPLUS.
What I'm getting from your posts is that you're saying that with a CALORIC SURPLUS, you can burn fat and build muscle.

Provided you subscribe to this theory, the corollary must also be accepted, i.e. you can burn fat and build muscle on a calorie deficit (as long as you're talking in general, not accounting for body types or lifestyles). If your theory is that the fat gain from a calorie surplus will be burned by growing muscles, then the basis behind this is that fat calories in the body can be used for muscle growth. It is only theory.

And if both those cases are applicable, then you have to accept that the middle ground is also true. That while on a calorie maintenance, you can burn fat and add muscle.

All three of those statements are applicable to different people, but is that really advice at all? I have no problem with the advice you're giving. Obviously it works for you, but it isn't foolproof, nowhere near actually. And when I point that out, you get aggravated.

Without proper nutrition your body's going to break down muscle tissue for energy. It's amazing how ignorant some people are.
This isn't a fully informed opinion either. I understand the basic thread of thought here but so long as the body recognizes the importance of the muscle tissues, it will not tear at the muscles (i.e. lethargy will eat away at muscle at a much faster pace than overtraining).

The body does not WANT to break down muscle tissue. It is when the adipose tissues are stubbornly holding on and glycogen levels are dangerously low that the body resorts to muscle. Even that has its own separate mechanism.

Everything I've dealt with I've dealt in theory b/c the practical nature of fat loss/muscle gain varies DRASTICALLY from person to person.
 
#1,394 ·
I'll address your comment, but I'm not arguing this beyond this post. Also, this isn't all my personal opinion.

Yes, ejecting energy from fat is a more complex process than output minus input, but it is the most reasonable way of getting a quantitative measure on fat loss.
I'd stick with the qualitative way, but that's just me.

What I'm getting from your posts is that you're saying that with a CALORIC SURPLUS, you can burn fat and build muscle.
Yes.

Provided you subscribe to this theory, the corollary must also be accepted, i.e. you can burn fat and build muscle on a calorie deficit (as long as you're talking in general, not accounting for body types or lifestyles). If your theory is that the fat gain from a calorie surplus will be burned by growing muscles, then the basis behind this is that fat calories in the body can be used for muscle growth. It is only theory.
The way I look at it, as long as your diet is on point and your doing proper muscle training with plenty cardio, building muscle's only going to aid you in burning calories. (again, just me)

All three of those statements are applicable to different people, but is that really advice at all? I have no problem with the advice you're giving. Obviously it works for you, but it isn't foolproof, nowhere near actually. And when I point that out, you get aggravated.
You're right, it's not "foolproof" but it is sound advice. It's a different perspective, but it makes sense, and I believe in it. I just feel like that's the most efficient way of doing both simultaneously. Not everyone's going to agree on that though, I get that.

This isn't a fully informed opinion either. I understand the basic thread of thought here but so long as the body recognizes the importance of the muscle tissues, it will not tear at the muscles (i.e. lethargy will eat away at muscle at a much faster pace than overtraining).

The body does not WANT to break down muscle tissue. It is when the adipose tissues are stubbornly holding on and glycogen levels are dangerously low that the body resorts to muscle. Even that has its own separate mechanism.

Everything I've dealt with I've dealt in theory b/c the practical nature of fat loss/muscle gain varies DRASTICALLY from person to person.
Exactly.
 
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