Unofficial Fitness Thread.

[super kid]

Originally Posted by 25thhour

Okay, thanks. Is this the same for trying to build muscle too?

If you are cutting, then keep the calories down. If you are bulking, keep the calories up. You eat the same amount of meals but in stead of 1800 a day usually or what ever your weekly calorie intake goal is, change to usually about 3500 to 4000 calories a day.

[fastfingers65]

5'10

155lbs

Trying to gain more weight. Heeelp meh.

[ghost-]

@fastfingers
I'm not a fitness trainer and I have no degree or any education in this area, merely some sort of common sense.

I would say you would have to increase your caloric intake and just lift lift lift. That's what I've been doing, works fine. I was 6'1" and 145(haha skinny bastard I know) but now I'm like 155 and rising.

[super kid]

Originally Posted by fastfingers65

5'10

155lbs

Trying to gain more weight. Heeelp meh.

increase calorie intake is right. eat no more than 2 grams of protein per kg of body weight. so for you don't eat more than 155 grams of protein a day, and no more than 40 grams of one sitting. Lift heavy each day for a month 3 sets of 2-6 reps with 3 minutes between each heavy set (make sure to warm up good!) and 1 cut set with 4 sets of 10 to 12 reps.

[ghost-]

Helpful advice in case somebody doesn't know;

Lifting heavy weight with low amount of reps builds bulk (ie. 5 sets of 5 starting at a high amount of weight and gradually increasing the weight each set. By the end you can barely lift the amount you have on)

Lifting lighter weight with a high amount of reps is for cut (ie. 3 sets of 10 starting at a fairly easy amount of weight and gradually increasing. But this time the last rep won't be as hard, you might actually feel a little bit of a burn.)

[virus003]

I'm not gonna lie, I'm supremely overweight, and I'm constantly running to lose it

Currently, I'm 5'9", 210 pounds, with 34.1% body fat.

I don't actually eat a lot, I just have really low metabolism, and don't exercise as much as the next person.

I'm actually going to the gym in about 30 minutes, any recommendations?

[super kid]

Cardio and circuit training. keep that heart rate up!

[25thhour]

Originally Posted by super kid

If you are cutting, then keep the calories down. If you are bulking, keep the calories up. You eat the same amount of meals but in stead of 1800 a day usually or what ever your weekly calorie intake goal is, change to usually about 3500 to 4000 calories a day.

Holy fuck 4000 calories a day to build muscle?!

[super kid]

Originally Posted by 25thhour

Holy fuck 4000 calories a day to build muscle?!

To gain weight. I eat every two hours and the bulk comes from two 1000 calorie shake i take right when i wake up and before i go to sleep. I eat six meals a day. So about close to 700 calories a meal.

[kmay]

how too lose weight without moving?

6'3 240

[looser/loner/geek]

doing regular 60-120 minute hilly walks 3-4 times a week worked for me plus I smoke and drink never held me back, i'm like a mountain goat, fast as fuck going up moutains

ex-army superman master

[who_cares973]

6'5" 263~ want to drop down to 210-220 wat do

[Zageron]

Originally Posted by who_cares973

6'5" 263~ want to drop down to 210-220 wat do

Don't drink pop, don't eat fast food, walk anywhere you're going near your house, work the fat off your stomach with core exercises that are very slow and keep going until you've been burning for a minute. When you're done have a 250ml milk.

Also, if you body build... don't. You wont lose weight that way.

[cry4eternity]

6'0" ~ 6'1" ish, 175 lbs ish. I used to run track / cross country.

Looking to drop a little and tone up. Lots of cardio and low weight, high reps?

[Gilly G]

I am 5'6", 112 pounds, looking to gain weight.

I am unable to force myself to eat more than my hunger lets me, making extra calorie intake quite difficult.

Every Tuesday I go to the gym for an hour and a half, and have been doing so for about a year. Although I've seen myself lift more, I have not gained (or lost) any weight since last year (or the few years before that). Although this has increased my appetite, I am still unable to gain any more weight.

I have the possibility to run everyday even though I don't, I am not sure if this will help in any way, and my cardio and physical form aren't what I lack so if this won't help, then I don't want to be doing anything useless when it comes to gaining weight.

Any help would be appreciated.

[Litodude]

Edit this into your first posts:

http://www.liamrosen.com/fitness.html

It pretty much covers everything you ****in need for everything

[mnnicol]

Originally Posted by Gilly G

Fellow Stepman

You can make easy calories by adding more healthy fats to your diet (olive oil, almonds, etc)

Don't run if you're already struggling to put on weight, bro...

Oh, and people saying they want to tone up, fuk that low weight-high reps bullshit. Keep lifting heavy with 8-10 reps

How long you been training, OP?

[Reincarnate]

In the past I always tried to go for everything very mathematically, but I always got lazy because I was never confident in my approach. I feel like sometimes the best answer is just to go with "Move more, eat less" lmfao.

I'm 6 foot 2.5 inches tall, weight is anywhere from 205 to 220 lbs (haven't checked in a long time so I'll just say 220 as worst-case scenario), and currently I don't exercise (bad bad bad bad). I've always figured that my BMR is (10 * 99.79) + (6.25 * 189.23) - (5 * 24) + 5 = 2065.5875 calories, at 1.2 activity load level that brings maintenance to 2478.705 calories per day to maintain current weight. So I figure that if I want to lose 2 to 2.5 pounds a week (a pound of fat as 3500 calories), that means I have to have a deficit of 7000 to 8750 calories per week, or 1000 to 1250 per day or about 1100 calories. This means I have to shoot for 2478.705-1100 = 1,378.705 calories per day, achieved through a combination of proper nutrition and exercise.

Then comes the problematic part. I can never figure out wtf I should eat, how often I can/should train, and how much cardio/weightlifting I should do. Technically you don't need to do cardio to lose weight, but I feel like it'd allow me the pleasure of eating more because I hate eating small meals. I suspect carbohydrates and proteins early on in the day, fats and proteins later on (lots of chicken, fish, broccoli/veggies, rice, eggs, maybe protein shakes, almonds, oatmeal, water, no sugars, etc).

For cutting, people usually recommend a 40/40/20 split across proteins, carbs, and fats. Proteins have 4 calories per gram, carbs 4, and fat 9. That means the following:

1,378.705 =
551.48200 calories from protein = 137.8705 grams of protein
551.48200 calories from carbohydrates = 137.8705 grams of carbs
275.74100 calories from fats = 30.6378889 grams of fat

But then I always hear this rule that you should probably shoot for 1g protein per pound of body weight, but this seems more like an averaged heuristic/"broscience" or something (my calculations give me 137 grams protein whereas this rule would suggest 220 grams), but at the same time I suspect that the heuristic is perhaps more applicable to bulkers and not cutters.

WTF do I eat/how should I train/etc. I also work fulltime, which sucks in terms of timing all this stuff.

[8 Hour Whore]

Eat Shit Loads of Protein and you could someday look like me!
No seriously.. When being active eat tons of that shizz yo!

[Andrew Mitchell]

wow analysis paralysis