Beginner Fitness: Daily Simple Questions Thread - November 01, 2020 |
- Daily Simple Questions Thread - November 01, 2020
- 2 Years Progress 193lbs- 170lbs 5'9 25yo
- Victory Sunday
- Am I training enough?
- How to stop eating junk food and start eating right.
- What are the pros and cons of eating just hard boiled egg whites instead of the entire egg?
- Monthly Recipes Megathread!
- Would this realisticly work?
- How to preserve joint/general health in the long term
- Tips for a Lean Bulk?
- Any Pre-Workout Food Suggestions?
- Which muscles do not sufficiently get stimulated by compound movements for growth and need to be trained in isolation?
- NEED HELP!! Getting back into shape!
- How does a check in with a PT usually go?
- Eating full meal before strength training
- Skipping weight increment dumbbells
| Daily Simple Questions Thread - November 01, 2020 Posted: 01 Nov 2020 02:04 AM PST 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] |
| 2 Years Progress 193lbs- 170lbs 5'9 25yo Posted: 31 Oct 2020 09:32 AM PDT Background I'll keep this very brief for you beautiful people. I used to be a calisthenic freak back in my high school days, so I did loads of pull ups and other variations. A lot of dips, push ups, and hundreds of squats a day since it's only body-weight am I right? I got the newb gains, but I was ignorant in the nutrition area, so I didn't really progress much further in size. Fast-forward to now where I have a consistent schedule and more knowledge in overall health and fitness, I reached my goal and then some. M/23/5'9"(178cm) SW: 87.5kg/193lb, CW: 77.11kg/170lbs, GW: 160-165lbs but that's for the cut of 2021 Current Physique(2020): Some Pictures from 2019: Before and After Pic: https://imgur.com/a/S4D2Egs Cut/Bulk Pics:https://imgur.com/a/Pdfs00Y Current Calorie Maintenance: 2700-3000 Macros: 30P/20F/50C Diet: Nothing out of the ordinary, I eat pretty much every protein source that are on the leaner side just to hit my macros. Lots fruits every meal. White rice for carbs, whole wheat tortillas, pita bread, and oatmeal. I used to follow intermittent-fasting, but ever since I've been working from home, I have more time to prepare my meals so now I have about 4 meals a day. Sauces I cook with: Rice vinegar, low-sodium soy sauce, low-calories marinara sauce Sauces I use with these meals: Sugar free Ketchup, Sugar Free BBQ, low fat mayonnaise, mustard, hot siracha Ever since I've hit my desired weight I've been more laxed with my diet having cheat meals here and there with no care regards to macros hehe. Oh, and Splenda with everything. Workout Program: I've been following the Reddit PPL beginner program with a few changes for about 2 years and I don't plan on switching programs yet. I decreased the amount of sets on the main lifts because my body wasn't recovering fast enough as I added more weights to the bar. Other than that, I pretty much know how my body will respond depending on how hard I train during any particular day. If I train balls to the walls, I end up being sore for the next 5 days and it definitely affects my performance throughout the week and my hunger levels skyrockets(not good for staying lean). I found that if I put just enough stimulations to muscles, I could still get them gains without going nuts every training session. The over-all goal is to never bulk up again and stay lean year round. 2019 Lifts: Deadlift: 120.2kg/265lb (3x5) Bench: 88.4kg/195lb, (4x5, 1x5+) Squat: 108.9kg/240lb (4x5, 1x5+) OHP: 54.4kg/120lb (4x5, 1x5+) Current lifts: Deadlift: 174.6kg/385lb (1x7 w/ 3x5 of warm up sets) Bench: 97.5kg/215lb, (3x5, still got a long way to go before I hit 2 plates) Squat: 104.3kg/230lb (3x5, Squats are much harder at a lighter bw) OHP: 54.4kg/120lb (3x5, Also much harder at a light weight ) Cardio: I would love to do some cardio but I don't have time. Stretch: I don't have time anymore to stretch before and after like I used to. Sleep: 7-8 hours. I'm very strict on my sleeping schedule, so I make sure to sleep at the same time every night! Lifestyle: 8 hours of desk job, so I try to move as much as possible. I also don't drink alcohol or smoke. Supplements(Changed from last years stack):
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| Posted: 01 Nov 2020 02:04 AM PST Welcome to the Victory Sunday Thread It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory? We want to hear about it! So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories! [link] [comments] |
| Posted: 01 Nov 2020 02:13 AM PST Hi guys, currently I'm doing HiiT from 5.30 until 6.15, and straight into Muay Thai from 6.15 to 7pm. I do this Monday to Thursday, I've tried googling etc but they say you should only do HiiT 2 - 3 times a week as you'd risk overtraining? I've only just started adding HiiT to my schedule, I did it wednesday and thursday before MT last week as I just used to do Muay Thai. But I wanna step it up a notch. EDIT: I do have an issue with falling asleep, generally average roughly 5 - 6 hours a night. It hasn't seemed to impede on my recovery thus far, but I guess I'll find out in the long run, I also sleep a lot longer on the weekends due to not having to wake up for work Thanks guys :) [link] [comments] |
| How to stop eating junk food and start eating right. Posted: 01 Nov 2020 12:30 AM PDT Hey friends. A little backstory, I'm 22M, 230lbs and 6ft 3. Just got out of a long relationship and I feel like I'm letting myself go. I have no problem with exercising and I can actually run pretty well, can do 3 miles in under 30 min and 1 mile in 8 min. But the one thing I can't stop doing is eating and drinking a lot, anyone have any helpful tips on how to overcome this? [link] [comments] |
| What are the pros and cons of eating just hard boiled egg whites instead of the entire egg? Posted: 01 Nov 2020 02:36 AM PST I was looking online and saw that hard boiled eggs have 80 calories in them, but the hard boiled egg whites only have like 17 calories per egg, what am I giving up in those other 63 calories if I eat only the whites? [link] [comments] |
| Posted: 01 Nov 2020 02:04 AM PST Welcome to the Monthly Recipes Megathread Have an awesome recipe that's helped you meet your macros without wanting to throw up or die of boredom? Share it here! [link] [comments] |
| Posted: 01 Nov 2020 01:50 AM PST I want to get into a better physical condition and the first step is losing weight. Ive done that a bit without trying. (Currently at 195.6 lbs vs my highschool weight avg of 210 lbs +/- 10 lbs) I already know cardio is good for shedding fat so the question is, would shadow boxing work? I have a background in martial arts, just never took it very serious in the fitness aspect. For reference: 6ft male, 28. Thanks for any advice and apologies for any grammatical or spelling errors. [link] [comments] |
| How to preserve joint/general health in the long term Posted: 01 Nov 2020 01:55 AM PDT Hey guys. I am a 20 yo 183lb male. The last few months I have been on a serious diet and excercise plan to overhaul my physique, mental and physical health. I have lost close to 30 pounds, implementing a regularly scheduled decent bit of cardio and weight training. I have always played sports, but lately got super into healthy eating and regular exercises to build a physique, following a traumatic life experience and poor health. My main concern now is being overall HEALTHY. Sure I went to look ripped, but I want to have excellent cardiovascular, joint, muscle, organ, skeletal, neural and just overall be in superior health. Considering my age, I want to make the most of these years when my body can handle life and what I throw at it to the fullest, but I want to make sure I can be healthy later in life. My question to you, is how can I ensure my body won't be damaged by regular weightlifting and cardio work 25-35 years down the road? I don't want to send it in my 20's only to have joint and muscle pain when I'm 40 because I didn't do it right. Do you guys take supplements that promote joint or muscle health? My diet I think is pretty darn healthy, I try to have a balanced diet of ultra lean animal protein, both fleshy and carb-y veggies, light fruits, dairy, nuts. But my diet is very basic, so any (I prefer ultra low carb, my diet is semi keto) diet tips or really nutritional foods you guys recommend I'd appreciate. I don't take supplements besides a scoop of glutamine during my workout days, and protein shakes. When I workout, I try very hard to have a great form, but my posture isn't perfect (seeing a doctor to work on it) and I'm sure my form isn't perfect. Also some joints or muscles feel weird when I do certain excercises and I always make sure to really get a good workout. Do you guys think it's safe for me to just try to shred my muscles and send it in my workouts during these years while I can to make the most of my age, or are there precautions and diet tips I should do now to prolong my pinnacle of physical health into my middle and late ages? I know this question might be convoluted by I'm sure most oft you understand. I'm very new to the fitness scene so any advice is greatly appreciated. Thanks guys! For those of you wondering, I run 3 miles every day 5 days a week and do semi full body primarily calisthenics based workout 6 days a week, each workout includes an intense weightlifting workout focusing on back, arms, chest and shoulders each muscle group staggered throughout the week and when possible I will substitute the weightlifting workout plan with a heavy weightlifting training session with a body builder a couple times a week when possible (he can't meet up reliably, so a good average is 2-3 of those Kind of workouts a week) TL;DR - I take great care to stretch and do proper form, and if I feel a serious pain I will stop and not push through it, but my posture and form isn't perfect so sometimes I feel weird feelings and stuff when I'm doing curls for example and usually I'll push through it. During sports, (I played football and rugby) I hVe had my fake sure of injuries both serious and minor, but they don't really impact my daily life. I'm just a little paranoid that continued heavy weight training and running might wear out my joints and body later in life reducing my quality of life if I don't take precautions now. I don't know if this is a serious concern or if I'm just being soda kid. Thanks all! [link] [comments] |
| Posted: 31 Oct 2020 09:57 PM PDT Hi r/Fitness, I'm about to reach the end of a 4-month cut, wanted to get some wisdom from this community on tips as I prepare to move into a bulk stage. It's been incredibly helpful following the r/Fitness community and reading success stories on this subreddit, I hope to get there too someday! Pics: October 2020 Body: Age - 33 Male, Height - 5'10" (178cm), Weight - 140lb, BF - ~12% Nutrition: 1700 calories (-500 TDEE), 45% Protein (>150g), 30% Carbs, 25% Fat. Chicken breast, tuna, sweet potatoes, veggies, chickpeas, dark chocolate, kiwi, kimchi, milk, black coffee. Whole-wheat pasta once a week for a leptin refeed. I try to keep to a 16/8 intermittent fasting but it's been inconsistent on the cut. Supplements: Creatine, fish oil, vitamin D, collagen type 1 & 3. Fitness: GZCLP 4-days. Deadlift 5x3 @ 265lbs. Squat 5x3 @ 255lbs. Bench 5x3 @ 166lbs. OHP 5x3 @ 111 lbs. On rest days I'll do light cardio (walking, light hiking, yoga), posture work + light abs and one day a week is full rest. I've been lifting in the gym for several years but didn't get serious with my nutrition and following a lifting program till last year. Been doing GZCLP for about a year. Sleep: ~5-6 hours. I used to get 8 hours consistently but have been struggling with insomnia during the cut. I always get a great 8 hours of refreshing sleep on the refeed day when I eat extra carbs. 2021 Goal: 160lbs, BF - ~15% Questions
Thanks so much and I wish you all great success in your fitness goals! Happy Halloween =) [link] [comments] |
| Any Pre-Workout Food Suggestions? Posted: 01 Nov 2020 01:08 AM PDT I saw this video https://www.youtube.com/watch?v=ef-dGcPZjQI And it made me wonder if there is a tastier option (proper self-made snack) other than Whey protein or high carb food. [link] [comments] |
| Posted: 01 Nov 2020 12:26 AM PDT I know these exist.. like neck and abs for example. But can any one come up with a more complete list? [link] [comments] |
| NEED HELP!! Getting back into shape! Posted: 01 Nov 2020 12:13 AM PDT Hey everyone, I am 19 and I have always been a skinny guy with a pretty active lifestyle so I have never found a need to be working out but this quarantine I have let myself go,I have been eating like shit and I have done bare minimum physical activities since there is a strict curfew where I live and my stamina and flexibility have taken a major hit. For a week, I tried doing an HIIT (consisting of 3 workouts for 5 major muscle groups )workout after doing some warmup and skipping but couldnt even make half way through it. My final goal is to gain flexibility and stamina and strength, I am not too focused on the looks aspect and I dont know whether i should keep following the HIIT workout or switch to something else to help ease into working out. Any advice on switching up my routine or advice on what i should be eating to help achieve my goal would be of great help! [link] [comments] |
| How does a check in with a PT usually go? Posted: 31 Oct 2020 11:53 PM PDT I recently joined the gym and met with a PT twice to get a workout plan (I'm only lifting weights as I'm trying to gain weight/muscle). I can only really afford to see him once every 2-3 weeks or so. I've been working out on my own, following his plan, for around 2 1/2 weeks now, so I'm thinking maybe I should hit him up to have a check in sesh soon. Just wondering if anyone else does something similar and what their session usually looks like. Do you just chat through your progress since the last meet and then get new exercises? Would you go through the same workout plan in full with the PT again, or just do something completely different? I'm new to this so just unsure of how people usually progress. Is it a waste to meet with him if I can just stick to my original plan by myself and keep increasing the weight as I get stronger? My first two sessions were 30 mins each and it took the entire time to learn this program, so I'm thinking if I need to check in do I book something longer to go through the original stuff + have time for new stuff? Sorry I'm rambling, I don't even really know what I'm asking... Just feel like I don't know what I don't know! Thanks :) [link] [comments] |
| Eating full meal before strength training Posted: 31 Oct 2020 09:53 PM PDT Hello y'all! Just a quick simple question here. Sometimes I eat a full meal like a burrito before going over to gym. Reasons tend to be college class schedule, places to be right after, or gyming during noon (around 12-3pm) since that's the least amount of people that will be there. I cannot cook for myself since I live in dorms and it isn't allowed due to smoke detectors and tight schedules. Usually if I eat right before I weight lift, it takes me about 10min to bike to my school gym and another 10min to warmup/stretch then I start with light weight exercises which technically all before I start weightlifting heavy it's been 45min. I've never necessarily felt discomfort, only sometimes my stomach might fill a little bit full which is why I would start doing tiring exercises like deadlifting, squats or pull-ups that depend on abs to steady after an hour in the gym. Which by that time I see from online sources and researches that do recommend to workout only 1-2 hours after eating. Anyhow, I was hoping for any comments, criticism or advice for my habit of doing this? [link] [comments] |
| Skipping weight increment dumbbells Posted: 31 Oct 2020 09:06 PM PDT Hi. I've been trying to dip my toes into working out at the my apartment gym and working up on DB bench press and DB rows etc. I noticed that the 30s are missing so I need to jump from 25s to 35s. However, I was comfortable with 8-10reps at 25s but only managing 3 reps at 35. What's the optimal way to get over this? Increase reps on 25s or struggle with 35s and very low reps I'm going to hit this eventually on other exercises too such as Tricep extensions and shoulder presses but I'm not there yet. [link] [comments] |
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