Beginner Fitness: Daily Simple Questions Thread - December 15, 2020 |
- Daily Simple Questions Thread - December 15, 2020
- Strength Standards
- M|27| 2 January -> 14 December|21kg/46,2lbs Fatloss 2020| 90kg/198lbs -> 69kg/151,8lbs
- Training schedule just with dumbells?
| Daily Simple Questions Thread - December 15, 2020 Posted: 15 Dec 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] |
| Posted: 15 Dec 2020 03:04 AM PST I read a while back about some good strength goals being 1 plate OHP (60kg), 2 plate bench (100kg), 3 plate squat (140kg) and a 4 plate deadlift (180kg). Are these a good measure, and more importantly are they all consistent with eachother? If I hit one, should I be able to hit all 4 goals roughly around the same time, if they are all trained of course. I am close to hitting 100kg bench press, but I feel all the others are a while off. Edit: Just to add, I'm 25 M. Lifting for 1.5 years, how longs it taken you guys to do these? [link] [comments] |
| M|27| 2 January -> 14 December|21kg/46,2lbs Fatloss 2020| 90kg/198lbs -> 69kg/151,8lbs Posted: 14 Dec 2020 05:11 AM PST M|27|167CM/5'5ft| 2 January -> 14 December|21kg/46,2lbs Fatloss 2020. Quick pre 2020 recap: Hey everyone! actually started this training and diet thing in 2013, allways been the fatkid never done any physical activity pretty much until that point. Started in 2013 on 107kg/235lbs and lost weight down to 80kg/176lbs in about a year and a half, and since then i have been floating around between 80-90kg since around 2015 pretty much. Early this year i just got fed up with myself and said enough is enough, time to do this thing right and nearly one year later i finally managed to hit my goal! Info: I am 5'5(167cm) and 27 years old, i went from 90kg(198lbs) 2 January 2020 -> 69kg(152lbs) on 14 december 2020 Before and After Photos: https://imgur.com/a/iUssYST Diet: Starting with calories my weekly daily average was around 2600calories with around 150-160g protein. When my fatloss stopped i went down like 100 calories each time and the last couple months now have been on the lower end like 2100-2200cals and protein still between 150-160g as far as what i have been eating i've pretty much been following the vertical diet which pretty much consist of redmeat,rice,potatoes,orangejuice,spinach,carrots and eggs. But i do want to add that i also ate bread, i just cant live without that. been trying to hit 4 meals each day and mostly they look something like this. Meal 1: 300kcal of Greekyoghurt + 80cals OJ and 20cals spinach(blended) Meal 2: 250kcal Groundbeef + 360kcal rice + 30kcal chickenbroth Meal 3: 250kcal Groundbeef + 360kcal rice + 30kcal chickenbroth Meal 4: 300-500kcal Bread + 200kcal delimeats. I also snack on some carrots throughout the day when i feel like it, and probably drink around 1-1.5liters of zero calorie drinks each day which really helps with my sweet tooth. But i do want to add not everyday looks like this! So on some days i just dont feel like eating this stuff and then i switch things out, but i allways try to remain within my daily calorie range. Workout Routine: My week consists of 5 workouts a week + cardio every day(60min), I also walk to work everyday which adds like 35-40min of walking. Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 rpe 8 Pullups 3x8 rpe 9 Seated Row 2x12-15 rpe 8 Tricep Extensions 2x20 rpe 8 Lateral Raises 2x20 rpe 8 Barbell Curls 3x10 rpe 8 Tuesday: Squats(heavy) 3x2-8(depends on what % im at the current week) Highbar ATG squats 3x8 Rpe 7-8 Deadlift variaton 5x3 (Sumo,Conv blockpull or pause DL)rpe 6-7 Bulgarian splitsquats 2x10 rpe 8 Lying leg curls 2x12 Rpe 9 Wensday: Standing barbell OHP 4x4 Rpe 9 DB flat benchpress 3x10 Rpe 8 Pullups 3x8 rpe 9 Seated row (upperback) 2x12-15 rpe 8 Lateral Raises 2x20 rpe 8 Alternating bicep curls 2x10 rpe 8 Thursday - Rest Friday: Conventional DL 2-5x2-10 (depends on what % im at the current week) BB row 3x10 rpe 8 Squats 5-3x3 rpe 7 Bulgarian Splitsquats 2x10 Rpe 8 Lying leg curls 2x12 Rpe 10 Saturday: Benchpress 10x2 Rpe 7-8 Spotopress 4x4 Rpe 9 Pullups 3x amrap Tricep extension 3x20 Rpe 10 DB Curls 3x10 Rpe 10 Sunday - Rest Started with doing 20 min cardio on every workout day and upped it by 10 minutes after each month since january stopping at 60 min, after i reached 60 min each workout which i still do i am trying to push the speed instead, current speed now in december is at 4,6kmh/2,85mph on 10%incline. Whats next ? My next goal now is to slowely add calories and try to maingain and hit some PR's along the way! im gonna focus more on getting stronger and the mucle will come in the progress. I allways want to say sorry in advance if there is any misspellings or something that is hard to understand! never been that good at writing stuff. Cheers for checking out my post and i hope it will be helpfull for someone who's trying to lose weight aswell! thank you and have a good day :) [link] [comments] |
| Training schedule just with dumbells? Posted: 15 Dec 2020 12:53 AM PST Hello everyone, Our country has gone into lockdown again, which means the gyms will also be closed. Fortunately I now have a pair of dumbbells. Unfortunately, though, I can only load them up to 17.5 kg per dumbbell. I'm used to going to the gym 5-6 times a week. For reference: the other week I managed to perform a 5x5 with 100 kg on the bench press. Does anyone have some sort of training schedule that'll prevent me from losing muscle mass now that the gyms are closed? Preferably I build lean muscle mass in the meantime, but I'm not sure if that's possible with such low weights.. Would love to hear from you. Thanks in advance! [link] [comments] |
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