The Fitness Thread

[SCWolf]

Re: The Fitness Thread

legit i'll talk to serge about going tomorrow night since we're chilling at his place tomorrow.

Sounds good!

[yo man im awesome]

Re: The Fitness Thread

I currently weigh 125 lbs (~56.7 kgs) and I am 5'6'' (~1.69 m). Ideally what weight should I aim for and how do I gain weight? Thanks!

Wait, I'm nearly identical to you lol.

Currently 5'6'' and 120 lbs.

I have yet to really "work out" before, but I have always wanted to start and build up muscle. The closest thing to working out that I've done is play soccer, which I do a lot of.

The large majority of my muscle lies in my legs (soccer obviously) and I have a considerable amount of stamina.

I know I need to work on my upper body, but I never could find the right way to start. Reading through this thread has given me a general idea, but I'm still not entirely sure what I should start with.

Also: I don't have any weights/workout related items in my home, nor do I have any gym memberships. What household items would be good substitutes (because I'm too lazy to buy weights)?

edit: I've been cutting down on the amount of junk food I eat, and I never really eat that much to begin with. I have that mentality of feeling full faster.

[Wayward Vagabond]

Re: The Fitness Thread

bags of dog food
tires
family members(smaller preferably)
use your own weight

[SCWolf]

Re: The Fitness Thread

yo man im awesome, iironiic

To both of you, sounds like you're like me. I started off at 120lbs 5'8, eating about 2800 calories a day and doing Greyskull LP. It will help you put on size and strength. Really good program for people like us. After about 2 months, I switched to a more body building oriented program but kept the progression of Grey Skull on the major lifts (Overhead press, Bench press, Squat).

So basically, aim for about 100g protein a day, 350g carbs. In order to build muscle, your body needs .6g protein per every 1lb you weigh. I just put 100 because it's a good number to aim for. If you're eating meat daily like I do, chances are it will go over. This isn't bad, it just won't benefit you really. If you're on steroids, the more protein the better, but if you're natural, your body can really only synthesize so much. Carbs are high because eat a lot of carbs. 2800 calories to start off with, if you feel you need to up the calories, move up in increments of 100 until you find that sweet spot. Don't over eat, you will get fat. Fat doesn't speed up muscle gain, it just makes cutting harder. Keeping track of fat is just as you would think it would be. Just look in the mirror, grab, etc.

Just google Grey Skull LP, you should be able to find it. It's good for people with a small frame and light weight such as myself because it's more slow progressing and has a variety of exercises. Starting strength is also great, but it's quicker progression.

That's just what I did though. It may be considered wrong to some, but it got me where I am now, so I'm not complaining.

EDIT: If you want to, pick up some Whey/Casein protein. The difference between the two is; Whey is fast release, Casein is slow release. I prefer Whey for my diet.

[Senip]

Re: The Fitness Thread

yo man im awesome, iironiic

To both of you, sounds like you're like me. I started off at 120lbs 5'8, eating about 2800 calories a day and doing Greyskull LP. It will help you put on size and strength. Really good program for people like us. After about 2 months, I switched to a more body building oriented program but kept the progression of Grey Skull on the major lifts (Overhead press, Bench press, Squat).

So basically, aim for about 100g protein a day, 350g carbs. In order to build muscle, your body needs .6g protein per every 1lb you weigh. I just put 100 because it's a good number to aim for. If you're eating meat daily like I do, chances are it will go over. This isn't bad, it just won't benefit you really. If you're on steroids, the more protein the better, but if you're natural, your body can really only synthesize so much. Carbs are high because eat a lot of carbs. 2800 calories to start off with, if you feel you need to up the calories, move up in increments of 100 until you find that sweet spot. Don't over eat, you will get fat. Fat doesn't speed up muscle gain, it just makes cutting harder. Keeping track of fat is just as you would think it would be. Just look in the mirror, grab, etc.

Just google Grey Skull LP, you should be able to find it. It's good for people with a small frame and light weight such as myself because it's more slow progressing and has a variety of exercises. Starting strength is also great, but it's quicker progression.

That's just what I did though. It may be considered wrong to some, but it got me where I am now, so I'm not complaining.

EDIT: If you want to, pick up some Whey/Casein protein. The difference between the two is; Whey is fast release, Casein is slow release. I prefer Whey for my diet.

I actually hit 1 gram per LBM of protein, and most people say to build muscle you need to do 1.25/1.5. Your body can synthesize something like 50-60 grams a meal if you space it out, so I tend to do 40 grams a meal with 5 meals a day. I used to try to do the 6 meals a day thing but its really difficult with changing schedules, etc.

Another good thing you could do is a 5/3/1 style format. http://www.jimwendler.com/2011/09/531-for-a-beginner/ Most of my friends do something like that, and elite powerlifters do it as well. Get strong, and the muscle will follow.

[SCWolf]

Re: The Fitness Thread

Another good thing you could do is a 5/3/1 style format. http://www.jimwendler.com/2011/09/531-for-a-beginner/ Most of my friends do something like that, and elite powerlifters do it as well. Get strong, and the muscle will follow.

Yeah, 5/3/1 is really good as well. Jim Wendler is the man.

[Trogdor!!!!]

Re: The Fitness Thread

SCWolf for fitness president

[Emanresu13]

Re: The Fitness Thread

As long as you're burning more calories than you're intaking, you will lose weight.

it's like magic

run 5k three times per week
sit-up, push-up, pull-up stuff
light weightlifting

sry 4 b so snide

and good luck to everyone

also rowing machines are cool

is what i would've said six months ago.

nowadays i mostly play ddr/piu once a week and carry groceries for exercise.

still same size all around, but get winded more quickly. oh welp i deserve it.

i'll let ya'll get back to serious discussion now

[kommisar]

Re: The Fitness Thread

looking bigger is simple regarding what you have to eat/work out to achieve that.

the real challenge is getting in the habit of doing it consistently to get there.

anyone can have abs all you need to do is stop eating so much : o)

[SCWolf]

Re: The Fitness Thread

looking bigger is simple regarding what you have to eat/work out to achieve that.

the real challenge is getting in the habit of doing it consistently to get there.

anyone can have abs all you need to do is stop eating so much : o)

u got it pal. Dedication and consistency is key. Everyone has abs underneath that fat.

[Poison-]

Re: The Fitness Thread

Solid chest and triceps workout today. Damn I love that feeling when you finish a workout knowing you went as hard as you could.

[SCWolf]

Re: The Fitness Thread

Solid chest and triceps workout today. Damn I love that feeling when you finish a workout knowing you went as hard as you could.

When you feel like throwing up/you throw up = great workout. Bet your arms are swole as hell.

[Poison-]

Re: The Fitness Thread

When you feel like throwing up/you throw up = great workout. Bet your arms are swole as hell.

Triceps are fun to workout because of how swole my arms get after

When you feel like throwing up/you throw up = great workout.

I find legs to be the worst (best?) for that feeling. They take so much blood and oxygen during a hard workout it's insane.

[Reach]

Re: The Fitness Thread

Your body can synthesize something like 50-60 grams a meal if you space it out, so I tend to do 40 grams a meal with 5 meals a day. I used to try to do the 6 meals a day thing but its really difficult with changing schedules, etc.

Your lifts are monstrous dude, but...that just isn't true. It's a myth!

You can eat all of your daily protein in a single sitting. It doesn't matter. It's been debunked by studies, but leangains puts it to practice, since many people eat all of their daily protein in a single sitting on this eating regime.

Also, no need to waste money; 0.8g/lb is sufficient protein to build muscle. Extra has not been shown to be associated with additional gains unless you're running steroids.

[Senip]

Re: The Fitness Thread

I know leangains has a lot of followers, but I don't know of any bodybuilders who follow it.

Also, most articles I've read by people who have experimented with it tend to say 1 gram will do it. You're a smart dude, and I don't really want to get into an argument over this (because really, it's kinda stupid, if it works for your body its fine) but when people like Kiefer and a bunch of other guys with a billion degrees disagree, you know...

but then, Layne Norton, who is a bad mofo, agrees with you. Not totally, but he does:

http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/

It may be that a period where amino acids return to baseline or near baseline is required in order to initiate another bout of protein synthesis. I therefore suggest that one consume 4-6 larger protein doses per day instead of 6-8 meals and wait 4-5 hours between meals rather than 2-3 hours.

For the pertinent info.

I also supplement with leucine, because I feel like I've made a ton of growth doing it.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

There's a few diet outlines he throws out, but I want to stress that if you eat oats, get something like steel cut oats, because regular oats are shitty and filled with crap.

Same goes with the cereal, not sure why he added those.