Beginner Fitness: Can i maintain muscle in a high calorie deficit vu focusing primarily on proteins |
- Can i maintain muscle in a high calorie deficit vu focusing primarily on proteins
- Lean enough to see ab veins but no separation
- How does one reach the 1000LB club?
- Ab workouts don't feel as if they are working for me anymore.
- Gym Story Saturday
- My Body Transformation (now 30 M, 5’9, 156 lbs) l Julian K
- Has anyone with indigestion switched from whey isolate to whey hydrolysed? Any benefits?
- Self-Promotion Saturday
- Daily Simple Questions Thread - April 25, 2020
- Glutes and squats
- Which calories to follow for cutting ?
- Can dumbbells fully replace barbells and plates?
- Variations of Max HR (Bike vs. Running)
- 2 months of running regularly and I’m still hating it - should I persevere or find another form of cardio?
- New to calorie counting, and something has been bugging me.
- First Time Advice, Tips, Anything Welcomed
- Choosing weights to use for each exercise
- help
- Advice regarding diet to achieve Body Weight skills
| Can i maintain muscle in a high calorie deficit vu focusing primarily on proteins Posted: 24 Apr 2020 03:07 PM PDT Age: 25, M Weight: 167 Height: 5'9" BF%: 17.5% Resting BMR: 1750 Training 6x per week, cardio 1-3x/week. Every muscle is hit twice per week Assuming average training+bmr my daily burn is about 2,000 Im eating 1,200 calories/day. This puts me in a 800 cal deficit. This is high, i know. I hear high deficits can cause muscle atrophy, which is why im doing keto. Roughly half my daily calories are proteins, so macro split is looking like:
I understand this isnt strict keto, more of a bodybuilder variant. Primary question is am i preventing muscle atrophy by taking in all this protein and training, despite the high deficit Edit: There is a lot of conflicting information in this thread guys. Only thing we all seem to agree on is my bmr is higher than 2k Edit 2: I calculated my 2000 calorie maintenance as follows. I have a scale that connects to an app and measures my bodyfat %. I'm not going to share the name as im not advertising them. The scale calculates my bmi and bf% and outputed 1750 bmr. Now, Greg Doucette says that during a 1 hour weight training exercise, you burn an average of 150 cals. Factoring in some extra burn from the occasional cardio, i rounded up to 250 and got 2k. To be honest, its probably a conservative estimate, but id rather be safe than sorry i suppose. Also, nobody is answering the question of: If you consume excess protein, can you abuse a low calorie deficit. [link] [comments] |
| Lean enough to see ab veins but no separation Posted: 24 Apr 2020 11:42 PM PDT Always thought this was a bit odd and never had any real explanation for it. I can get enough to see veins on my abs but even at that level I have no separation or ridges between them. Is it just a case of building them up or do I just have odd ab genetics? Picture for reference [link] [comments] |
| How does one reach the 1000LB club? Posted: 25 Apr 2020 02:06 AM PDT (By 1000 club, I mean the traditional Bench-Squat-Deadlift total for powerlifting). I've been training consistently for about 2 years. I'm 15, 5' 6", 135-140ish LBs, my bench is at 190, squat 205, and deadlift 255 (Total 650, not the best). My goal, which I think may be unrealistic, is to reach the 1000LB club in the next two years. What methods are viable to make this goal realistic? Is gaining weight a necessity? Any tips appreciated, thanks. [link] [comments] |
| Ab workouts don't feel as if they are working for me anymore. Posted: 24 Apr 2020 04:23 PM PDT Hey guys, new to the sub, I've been doing ab workouts for around 5 months now (I do around 200+ reps in a days workout for 3 to 5 days in a week) and recently when I've been doing them my core area hasn't been feeling any work done- little to no aching and not being tense. I think I've been doing something wrong, although it started when I increased my reps and I've been trying to make sure to do them correctly. Any tips or help will be much appreciated, thanks. [link] [comments] |
| Posted: 25 Apr 2020 12:16 AM PDT Hi! Welcome to your weekly thread where you can share your gymless tales! [link] [comments] |
| My Body Transformation (now 30 M, 5’9, 156 lbs) l Julian K Posted: 25 Apr 2020 03:47 AM PDT Hey guys, Along the way I developed a few methods to have good control over my weight. Whenever I am cutting I tracked the two following things:
I'm a 30M with history of weight gain and loss, here is one of the cut I've done: https://www.youtube.com/watch?v=ibDufJF7qpc (NSFW) What do you think? I have a chart tracking my weight as measured on the scale, and my weight as calculated based on calories intake & calories burnt. I calculate using this:
Let me know if you are interested to know more about it. Cheers [link] [comments] |
| Has anyone with indigestion switched from whey isolate to whey hydrolysed? Any benefits? Posted: 24 Apr 2020 11:26 PM PDT My dad is older and it's known that as you get older your stomach produces less acid (leads to less pepsin, an enzyme required for protein digestion in the stomach). So, in theory a hydrolysed protein powder should make this a non-issue. He has a million things wrong with his GI system but I'm thinking this could help him.... Just curious if anyone here has seen a benefit. The protein powder he takes right now is a whey isolate that's lactose free and gluten free. TiA! edit: I'm NOT asking about benefits in terms of muscle growth, this is only about digestion. [link] [comments] |
| Posted: 25 Apr 2020 03:04 AM PDT Welcome to Self-Promotion Saturday This thread will serve as a weekly AutoModerator post, for anyone looking to get exposure for their Instagram, Youtube, blogspot, RedditMade, Kickstarter, TeeSpring, MySpace, AOL, stand-alone website, or stand-alone physical product. This post is the one time where people can advertise without repercussions, and the one thread when anything goes. All other advertisements will continue to be removed as per Rule #8. [link] [comments] |
| Daily Simple Questions Thread - April 25, 2020 Posted: 25 Apr 2020 03:04 AM PDT Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. As always, be sure to read the wiki first. Like, all of it.Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness" after your search topic. Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science. Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines. (Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.) [link] [comments] |
| Posted: 25 Apr 2020 02:11 AM PDT I've been doing body weight squats and box squats with the goal of improving strength in my quads and glutes. Relative to my quads, my glutes are the weaker muscles. However, when I squat, I never feel my glutes working. My form is perfect, but I only ever feel fatigue in my quads. That's not to say my glutes aren't involved, it just doesn't feel like they get a good workout. When searching for information on the sub, I've come across two comments related to feet. One is that my weight should be centered over my heels on the way up, and another advised the midfoot. From doing squats on various wobble boards, I can say that I actually feel myself driving the squat primarily from the ball of the foot and perhaps a bit of the midfoot. However, certainly not the heel. Can anyone advise me on where my weight should be placed? I could also use any additional advice on getting my glutes involved. For reasons, I only squat as deep as a 90 degree angle for my knee [link] [comments] |
| Which calories to follow for cutting ? Posted: 24 Apr 2020 11:52 PM PDT Hello everybody cutting weight right now and wanted to see if my calories seem to low and should be different. According to tdeecalculator.net my calories for Male 5'9 197 pounds, should be 1740 for when i put SEDENTARY and 2070 when i put LIGHT ACTIVITY. I work out 4 times a week in an upper and lower split . And my job is as a pizza delivery driver so i am in the car a lot but i am on my feet walking back and forth especially when I'm in store. Which calories would be better to follow the SEDENTARY or LIGHT ACTIVITY? [link] [comments] |
| Can dumbbells fully replace barbells and plates? Posted: 24 Apr 2020 11:31 PM PDT I want to run PHUL but I only have access to dumbbells. Is this ok, or should I pick a routine designed for people that only have dumbbells? [link] [comments] |
| Variations of Max HR (Bike vs. Running) Posted: 24 Apr 2020 06:39 PM PDT I recently bought a Peloton bike and have been riding it consistently (4-5x a week) for about four weeks. I use a HR chest-strap to measure my heart-rate on rides, but even on fairly hard rides, my max HR has only reached around 175 bpm. I compare that HR to when I've ran in the past (especially when I've been out of shape) when my HR would get into the 180's on a regular basis. My questions are:
[link] [comments] |
| Posted: 24 Apr 2020 09:53 PM PDT I hate running and always have. That's exactly what motivated me to start running as a means of proving to myself that I could push through anyway, as so many others do. Well now I'm not so sure. For about 2 months now I've been running every 2nd or 3rd day. It just hasn't gotten any easier; my calves still kill me, my toes get blisters (despite good shoes), i get a pounding head, my chest hurts and I feel like vomiting for about half an hour after each run.My distance hasn't really gotten any further either. For the record - I'm a 6'5 lean/muscular 25 yo guy with no other ailments that I'm aware of, and I've looked up proper running form to make sure I'm doing it right. I'm aware that many people get an endorphin run and enter a flow like state..however I'm always far too uncomfortable to get there. The only thing I can think of is perhaps I run too fast, as I seem to pass almost everybody else, but I put that down to being taller than them. I can't be that unfit that I feel absolutely sick every time I run surely? So should I just accept that running isn't my thing? Does it take like 6 months for one to start to find some real improvement though or enjoyment in it? Also I don't plan run marathons, I wanted to start enjoying running, but I'm only really doing it for the fitness aspect, so maybe I should focus on sprints? Any advice is welcome! [link] [comments] |
| New to calorie counting, and something has been bugging me. Posted: 24 Apr 2020 06:15 PM PDT Should i include calories lost in a workout when calorie counting with an app? I am using myfitnesspal, and when signing up it asks how active are you (i exercise everyday doing weightlifting exercices 3x a week and basketball practice),so i put in extremely active and it gave me a certain amount of calories i have to consume to loose weight, Ex: 2000kcal. After i workout i register in the app that ive lost 700kcal and then it shows me i can eat 2700kcal, is that correct? Or should i not register my workouts? For some reason i believe that the number (2000kcal) was made already in mind that i exercise everyday. Edit: Im tracking my calories lost with a mi band 3 and with google. [link] [comments] |
| First Time Advice, Tips, Anything Welcomed Posted: 24 Apr 2020 11:33 PM PDT I am a 20 year old man and I am about to start working out and weightlifting seriously for the first time in my life. I had a bench and a bowflex type machine at my house when I lived at home and that was the extent of my exercise. I'm just looking for any tips or advice on etiquette, what kind of workouts I should be doing, etc. I am 6 foot 3 and weigh around 285 pounds. I have a pretty strange body type as I'm not exactly "fat" as I dont have much belly fat and I'm not round, but I still am not in good shape and obviously weigh more than I probably should. I want to definitely start lifting weights to get some use out of my tree trunk legs and biceps. and I also want to start doing cardio. Sorry if this isnt what this sub is meant for, just wanted some advice from people who know what they're talking about. Thank you in advance. [link] [comments] |
| Choosing weights to use for each exercise Posted: 24 Apr 2020 03:15 PM PDT Hello all Thought I'd use the spare time not commuting at the moment to get started with a bit of a routine, aiming for strength and hypotrophy but mainly just so when I join a gym after lockdown it's not totally disastrous. Have two adjustable dumbbells up to 10kg each, so it's a mix of dumbbell and bodyweight work. (Dumbbell stopgap, bodyweight RR, bodybuilding.com) Every second day: 3x45sec Planks 3x7 Pushups (On fists due to old wrist issues) 3x8 Goblet Squats (14kg) 3x5 Hammer Curls (9kg each arm) 3x5 Bicep Curls (9kg each arm) 3x7 Overhead Tricep Extension (One 7.5kg dumbbell) 3x5 Overhead Shoulder Press (9kg each arm) 3x5 Shrugs (7.5kg each arm) 3x10 Calf Raises (7.5kg each arm) Planning to add dips and pull-ups now as well. In normal circumstances I'd be doing a proper routine, but in the current situation a beginner is faced with two quandaries. Firstly which exercises to do (Hopefully the above is a decent spread?). But second, what weights should be used? Obviously listening to your body and judging based on how an exercise feels is a good start, but assuming a well balanced body in terms of strength, which exercises should be using heavier weights ( Goblet Squats, overhead press and floor press?) and which lower weights (Tricep extension, curls?). As you can see above the weights I'm using are pretty close to each other, partly due to convenience and limited range with the dumbbells I have. How does my routine look? Should I be pushing more on certain exercises? Cheers in advance [link] [comments] |
| Posted: 24 Apr 2020 05:26 PM PDT when i use this hand gripper to workout my forearms, it's no problem when i use my right hand with it but when i use my left hand it's very uncomfortable. i can feel a bunch of clicking in my hand / wrist and it's kinda painful in my fingers. how do i fix this [link] [comments] |
| Advice regarding diet to achieve Body Weight skills Posted: 24 Apr 2020 07:45 AM PDT Hello, everyone! This is the first time I'm posting here because I wanted to look for quality advice regarding my eating lifestyle. For the past 1.5 years, I've been training a mix of calisthenics and weight-lifting to attain skills using my own body weight. Specifically speaking, I've been training to achieve the planche, muscle-ups, front lever, free handstand push-ups, etc. Pretty much everything that allows me to control my body completely. I've made very good progress. Comparing the videos of my performance in the tucked planche, tucked front lever, weighted pull-ups, negative straddle, etc. 6 months ago and now, I'm quite happy with the way things worked out, although there's still much left to train for. Now, with all of that context taken out of the way, I wanted to focus on the role of diet, since it is an important factor in body weight training. 2 years ago, I used to weight 94kg (207lbs) and my BF% was at around ~30%. Currently, I weight 78kg (172lbs) and my BF% is hovering around ~12%. Obviously, that allowed me to make huge progress when I began exercising. The problem, however, is that I believe I'm starting to hit a plateau in my progress towards the skills, and I wanted to know if it's just a matter of patience (keep exercising and not expecting too much progress, as it gets harder and harder) or if I should change my diet to further improve my performance. Regarding details of my diet, I've been trying to maintain a caloric deficit with a high amount of protein to cut all the unnecessary fat and keep/gain muscle at the same time. I'm not entirely sure how many calories I need for maintenance, but I try to consume ~1800-2000 calories per day with at least 150g-170g of protein. I don't consume too many carbs (bananas are one of the few sources I consume, as an example). Surprisingly, I've noticed that I haven't lost weight in the past couple of months, so I think that either I'm not calculating my calorie consumption correctly or those ~1800-2000 calories are my new maintenance. It doesn't really bother me, since I've already lost a lot of weight and gained muscle, but that got me thinking whether it's impacting my performance or not. So, it all boils down to the question, once again, of what I should do regarding my diet with the only objective of achieving said skills. Will maintaining the "caloric deficit" help me achieve the body weight skills? Should I go for a caloric surplus instead? Should I cut my caloric intake a little bit more to lose more fat? Thank you very much! P.S: It felt like the way I wrote my post and phrased the sentences was horrible, so I apologize if it was a boring read. [link] [comments] |
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