Beginner Fitness: Daily Simple Questions Thread - August 05, 2021 |
| Daily Simple Questions Thread - August 05, 2021 Posted: 05 Aug 2021 02:00 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. Rule #0 still applies in this thread.Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic. Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science. If you are posting a routine critique request, make sure you follow the guidelines for including enough detail. (Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.) [link] [comments] |
| My 6 year weight lifting journey (need constructive criticism) Posted: 03 Aug 2021 05:36 PM PDT I've decide to make this post because other transformation post(s) seem to be receiving very helpful information. Firstly I want to clarify that I wasn't clear and concise on lifting for 6 years straight. I've stopped for a year, stopped during summers, etc. So realistically I'd say its 4ish years of total lifting. Started at 18, currently 24 Before stats: 5'4" 102lb One rep max: Benchpress: 55lb Squat:70lb Deadlift: 100lb My current stats: 5'4" 126lb 10-12% bf (last winter at 133lb, bf 14%) One rep max: Benchpress : 225lb Squat : 295lb (lacking leg volume) Deadlift : 365lb Rackpull: 315lb for 12 Weighted pull-ups: 45lb for 10 Training phase: First two years I really tried focusing on form and dieting, but information wasn't readily available like it is today. But as of recently fitness has been exploding. I started with random weights and no goal in mind. I wasn't aware of how much volume and muscle growth was possible within a certain time frame. So literally just messed around for 1-2 years. Third year was when I started taking things more seriously. This was where half of my current gains occurred. WATCHING informative videos, reading articles with scientific backing helped significantly. 100gram protein intake. Chicken every morning and beef at night. Also protein shakes occasionally. My training got more serious as well because things started to hurt less after my form was fixed. At this point I'm 115lb. I was mostly hitting around 3-4 sets and 6-8 reps with about 1 hour workout. Training got very difficult because I wasn't seeing much, so less motivation to work harder. But turns out it was my lack of food. 4th year was where I got into everything precisely. I went from 115lb to 130lb with the help of mass gainer and pb&j. Everyone says that mass gainer isn't helpful or its just loaded with sugar. But in the end, it helped me put on more than 10lb of muscle and serious mass ;). This was over a 1 year period. My training also got more intense. From one hour workouts to 2-3 hours. Shooting around 5-6sets, 6-15 reps, and 3 workouts per muscle group. Hitting every muscle group twice a week. The most mass and strength was gained the 4th year because everything was aligned. Dieting, training, and sleep. At one point, I trained so hard that I had erectile dysfunction and 24/7 fatigue. So i had to back off on the sets and go at a slower pace. Chest day: Flat bench, machine decline, dumbbell incline Tricep pulldown, overhead tricep pushes Side delt raises, front delt raises, abs Back day: Pull ups, cable close grip rows, barbell rows Isolated bicep curls, standing curls Traps, rear delt pulls Leg day: Barbell squat, machine hamstring & quads, calf raises Abs, shoulder headpress Rest day Thursday Friday: Back&chest only Saturday: Squats and arms day I have been having issues getting the right amount of calories and macros due to appetite, if diet was perfect I should weight much more. But I'm not sure, so I'd like to see what you guys have to say. I'm planning to do a natural physique in men's if I get my dieting right by next summer. But it could possibly be much longer than that. My form is fine on most lifts. Just depth issues for squat due to hamstring/ankle mobility. I cannot go ATC due to tension loss past hip and knee alignment. Shoulders sometimes have extreme pain if I touch chest with bar on bench (yes form is perfect). My lifting forms/routine are based off of Jeff Nippard and Renaissance periodization youtube videos. I've been trying to eat 5 times a day and protein intake has been 100grams. Caloric intake is 1500, I want to reach 8% by the end of summer. Workouts isn't as great in an attempt to cut down in bf. But it seems like I might be 120lb at 8%. At 2000-2500 I'd be gaining fat. So 1500 is the threshold for losing weight. My current target is 160lb at 12%bf. Im assuming that at 160lb, my daily caloric intake should be 2500kcal. As i have a few friends who are at that bw with 2500kcal daily. But because of my current weight, 2500 would add a lot more fat than help with muscle gains. I've tried a increase of calories in a short time but it added lots of fat on. I got 160lb because that seems to be the near genetic muscular potential for my body composition based off this website. https://mennohenselmans.com/ffmi-calculator/ [link] [comments] |
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