Gym and Fitness Advice thread!

[hadi123]

Pasta and beef/cheese omletes, are you tryna gain weight or lose some.

Gain weight.

 

[Abdul]

 

[hadi123]

Do you meal prep?

 

[humzy]

How can you tell fat percentage in mince if buying from butchers? Especially for beef as the % can make a huge difference for beef. Help would be appreciated [MENTION=139288]Abdul[/MENTION] [MENTION=49152]humzy[/MENTION] or anyone please help.

Hard to tell unless its pre packaged with macros on the package.

I guess you can look for the meat with the least amount of white in it. i.e darker mince

 

[aloo paratha]

A lot of people don't know this because I never said anything about it on PP, but I was in Pakistan for 3 weeks (Dec 25- 18 Jan) and I ate so terribly. We literally ate food from outside every night because there were so many weddings.

After coming back I've noticed I lost at least like a months progress, lost some of the strength I had gained. It's okay though, still have 2-3 months until the weather is good enough to be playing soccer so no stress, I'll work hard.

 

[Abdul]

Do you meal prep?

Depends on the mood I'm in.

 

[Abdul]

Has anyone got experience with deadlifting belts? Worth buying? How much difference do they really make?

 

[humzy]

Has anyone got experience with deadlifting belts? Worth buying? How much difference do they really make?

They are helpful once you start hitting the 200kg mark for the average 75-80kg man. At this weight you really have the ability to mess up your lower back, so a bit of stability can help reduce the chance of an injury.

I wouldn't use it before the heavier sets though. As it will eliminate lower back involvement, thus makeing it weaker while strengthening other body parts. Eventually this can lead to injuries.

 

[Abdul]

They are helpful once you start hitting the 200kg mark for the average 75-80kg man. At this weight you really have the ability to mess up your lower back, so a bit of stability can help reduce the chance of an injury.

I wouldn't use it before the heavier sets though. As it will eliminate lower back involvement, thus makeing it weaker while strengthening other body parts. Eventually this can lead to injuries.

Much appreciated. Thank you.

 

[Eagle_Eye]

Has anyone got experience with deadlifting belts? Worth buying? How much difference do they really make?

Not used it myself. But I think at some point the belt will get you over the line at higher weights. If the west side barbell guys wear it, tells me it does help.

At the extreme end, that tension that you generate just before the lift, is what will stop you from hurting yourself. The belt helps you generate the tension easier and keep that tension a fraction longer.

 

[Abdul]

The cutting season underway from today. I'm actually gonna have abs by summer if this goes according to the plan. I was actually going to wait until the end of February before starting cutting but this shoulder injury is a major setback. No harm in starting earlier.

 

[Slog]

Thoughts on Protein shakes

I recently started (Dec-end) having protein shake with milk after every workout (4-5 times a week on avg)

And I feel that I am putting on belly fat in recent weeks.

For first month or so I felt more muscle formation (not sure whether its lnked to that since I have been working out regularly since October)

Whats the low down on protein shakes. The trainers in khi dont know jack

 

[Abdul]

Thoughts on Protein shakes

I recently started (Dec-end) having protein shake with milk after every workout (4-5 times a week on avg)

And I feel that I am putting on belly fat in recent weeks.

For first month or so I felt more muscle formation (not sure whether its lnked to that since I have been working out regularly since October)

Whats the low down on protein shakes. The trainers in khi dont know jack

If you're concerned about the belly fat, then just have the protein shakes with water instead.

I usually have 3 scoops every time I make them.

Have you gotten into the habit of reading the nutrition charts yet?

 

[Slog]

If you're concerned about the belly fat, then just have the protein shakes with water instead.

I usually have 3 scoops every time I make them.

Have you gotten into the habit of reading the nutrition charts yet?

honestly i dont know anything about it as much... the one i am having apparently has very low fat tho (its this one: https://www.iherb.com/pr/Muscletech...Lean-Muscle-Strawberry-3-97-lbs-1-80-kg/45238)

it tastes terrible with water but great with milk

 

[hadi123]

Thoughts on Protein shakes

I recently started (Dec-end) having protein shake with milk after every workout (4-5 times a week on avg)

And I feel that I am putting on belly fat in recent weeks.

For first month or so I felt more muscle formation (not sure whether its lnked to that since I have been working out regularly since October)

Whats the low down on protein shakes. The trainers in khi dont know jack

Well you can't be sure protein shakes are causing you to get fat. No 1 food/drink makes you fat. Calorific surplus is what causes fat gain. My thoughts on Protein Shakes/supplements are simple. I think they are fine, but I only use them on days where I feel like I haven't had enough food naturally. Should always try natural foods first but when you've struggled to hit calories for day (assuming you're bulking) that's where protein shakes etc are handy. Also like mixing protein powder with yogurt for a snack.

As for it being bad for livers etc, I do not know. But so many people take protein powders etc and are fine. Besides, the people who say it's bad for you are the type of people who go out drinking alcohol and/or smoking 3-4 times a week.

 

[Abdul]

honestly i dont know anything about it as much... the one i am having apparently has very low fat tho (its this one: https://www.iherb.com/pr/Muscletech...Lean-Muscle-Strawberry-3-97-lbs-1-80-kg/45238)

it tastes terrible with water but great with milk

Honestly when you're starting out I'd just say you've to go for it. Gaining muscle is a long-term goal and what's the worst thing that can happen? Gaining a bit of fat is not a big deal because you can always burn it off later.

I know not everyone will agree with this, in which case this might sound like a bad advice. This is what's strictly worked for me in the past.

 

[Rayyman]

Man I had a sick leg day today. Feel so good.

 

[Abdul]

Man I had a sick leg day today. Feel so good.

You won't feel as good when you wake up tomorrow. I still haven't recovered from my last one.

 

[hadi123]

You won't feel as good when you wake up tomorrow. I still haven't recovered from my last one.

What's your leg workout? I rarely feel pain in my legs after leg day apart from the first few hours after the workout.

 

[Abdul]

What's your leg workout? I rarely feel pain in my legs after leg day apart from the first few hours after the workout.

That's weird, I think you're probably undertraining. Try increasing the intensity of your workouts. Anyway, my leg day consists of Dumbbell Lunges, Squats, and Leg Pressing. I do calves on a separately different day along with abs.

Athlean-X talks about the undertraining issue in one of his videos. I'll try finding it later.

 

[Madplayer]

Missed my leg day this week. 1st time i missed it in last 6 months. Feeling guilty.

 

[Syed1]

I haven't been able to go to the gym for the last 6 or so months due to stuff happening in my life, but recently(last one month) I've noticed that I have been having frequent lower back pains. It is not sharp, shooting pain, but dull constant pain which gets more intense if I touch one or two spots in my lower back.


When I used to train I would only do compound exercises such as deadlifts and benchpress. I had worked my way up in deadlifts to be able to lift 250-275 lbs. During the time that I was training I didn't experience any sort of pains and I made a 100% sure that my form was accurate.


I'm wondering if a lack of training could be the cause of the pains, maybe some gym expert could shed a light. My body weight has remained roughly the same in the 170-175lb range during my training and non-training days.

 

[Abdul]

I haven't been able to go to the gym for the last 6 or so months due to stuff happening in my life, but recently(last one month) I've noticed that I have been having frequent lower back pains. It is not sharp, shooting pain, but dull constant pain which gets more intense if I touch one or two spots in my lower back.


When I used to train I would only do compound exercises such as deadlifts and benchpress. I had worked my way up in deadlifts to be able to lift 250-275 lbs. During the time that I was training I didn't experience any sort of pains and I made a 100% sure that my form was accurate.


I'm wondering if a lack of training could be the cause of the pains, maybe some gym expert could shed a light. My body weight has remained roughly the same in the 170-175lb range during my training and non-training days.

Have you seen a doctor yet? This sounds serious. It's difficult to say if lack of training is the cause, it could be anything.

 

[Syed1]

Have you seen a doctor yet? This sounds serious. It's difficult to say if lack of training is the cause, it could be anything.

Oh really? I had the mentality of "I'll walk it off".... I'll go set up and appointment

 

[Abdul]

Been out for a week now February 20th is going to be the day a new monster is born.

 

[Abdul]

That's weird, I think you're probably undertraining. Try increasing the intensity of your workouts. Anyway, my leg day consists of Dumbbell Lunges, Squats, and Leg Pressing. I do calves on a separately different day along with abs.

Athlean-X talks about the undertraining issue in one of his videos. I'll try finding it later.

Found it.

 

[babajee]

[MENTION=139288]Abdul[/MENTION] Do you think fixed weight machines are any good?

 

[Abdul]

[MENTION=139288]Abdul[/MENTION] Do you think fixed weight machines are any good?

Depends on the exercise. I've got nothing against machines. For example, I prefer doing chest flyes with a machine instead of dumbbells because it reduces the risk of injuring your pectorals. On the other hand, I would never do the chest press with a machine.

 

[hadi123]

That's weird, I think you're probably undertraining. Try increasing the intensity of your workouts. Anyway, my leg day consists of Dumbbell Lunges, Squats, and Leg Pressing. I do calves on a separately different day along with abs.

Athlean-X talks about the undertraining issue in one of his videos. I'll try finding it later.

The weird thing is I feel I push myself. I go very close to failure and it burns like hell when I am doing the exercises but never feel anything major afterwards, apart from slight ache.

 

[Abdul]

The weird thing is I feel I push myself. I go very close to failure and it burns like hell when I am doing the exercises but never feel anything major afterwards, apart from slight ache.

That's not supposed to be happening. See a physical therapist.

 

[hadi123]

That's not supposed to be happening. See a physical therapist.

How necessary are stuff like dropsets?

 

[Abdul]

How necessary are stuff like dropsets?

They're more of a finisher to get more volume into your workout don't do a lot of them one at the end of your workout would be good enough.

 

[Amirforpresident]

I've been following the Keto diet for 3 months and went from 79 kg to 65 kg

 

[Abdul]

[MENTION=139288]Abdul[/MENTION] Do you think fixed weight machines are any good?

By the way, it just occurred to me that why did you start going? Thought it was pointless to ruin your joints for no reason?

 

[babajee]

By the way, it just occurred to me that why did you start going? Thought it was pointless to ruin your joints for no reason?

I have seen the light

 

[babajee]

Does anyone have any tips for a noob

 

[Rayyman]

Does anyone have any tips for a noob

Bro it depends what you want to achieve with your body.

 

[babajee]

Bro it depends what you want to achieve with your body.

What are your goals?

 

[shaz619]

For those on a cut, what meals do you guys take to work for lunch times?

 

[Abdul]

I have seen the light

Who're you trying to impress?

 

[Abdul]

For those on a cut, what meals do you guys take to work for lunch times?

I have a normal bodybuilding diet except with no carbs.

 

[Abdul]

Does anyone have any tips for a noob

What Rayyman said but practice good form, don't be intimidated by bigger people, ask them for help if you've to, don't go heavy when you're starting out. Have someone spot you.

Don't always trust your spotter though. I injured my shoulder because I had a moronn spotting me.

That's generic stuff out of the way.

 

[Pakistanian]

yo any advice on building big legs, I've been doing too many upper body workouts, the legs are feeling left out

 

[Rayyman]

yo any advice on building big legs, I've been doing too many upper body workouts, the legs are feeling left out

I heard that squats and leg press are good in particular.

 

[Abdul]

Y'all take creatine?

 

[babajee]

Y'all take creatine?

nah bro, supplements are overrated.

 

[Abdul]

<blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/p/BfkpqUXgnmc/" data-instgrm-version="8" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); widthlc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:62.5% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BfkpqUXgnmc/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-stylermal; font-weightrmal; line-height:17px; text-decorationne; word-wrap:break-word;" target="_blank">Quick little update on my current shape. It’s 11 weeks now post op and I can start training chest and back now which feels good. I’m happy with the progress since surgery, weight is at 235lbs. Let’s see how long it takes me to get back to 250lbs &#55357;&#56840;&#55356;&#57172;&#55356;&#57183;&#55356;&#57173;&#55356;&#57187;&#55356;&#57193; . @teamvonmoger (camo VM Tshirt) Online programs and diets (calumvonmoger.com)</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-spacewrap;">A post shared by <a href="https://www.instagram.com/calumvonmoger/" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-stylermal; font-weightrmal; line-height:17px;" target="_blank"> CALUM VON MOGER &#55356;&#56806;&#55356;&#56826;</a> (@calumvonmoger) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2018-02-24T0822+00:00">Feb 24, 2018 at 12:39am PST</time></p></div></blockquote> <script async defer src="//www.instagram.com/embed.js"></script>

 

[Abdul]

I actually feel sad for him. Losing that amount of musculature just because of a moronic barbell curl.

 

[Rayyman]

I actually feel sad for him. Losing that amount of musculature just because of a moronic barbell curl.

This guy has a very good physique. Unlike those giant overblown squares that call themselves bodybuilders.

 

[Abdul]

This guy has a very good physique. Unlike those giant overblown squares that call themselves bodybuilders.

He was a giant before. If you haven't seen him previously, go on his Instagram and look at some of his older posts.

He tore his bicep when he tried curling 4 plates, just for Instagram. He's got no one to blame but himself.

https://www.instagram.com/p/BcIpCgOAeF_/?taken-by=calumvonmoger

 

[Abdul]

This guy has a very good physique. Unlike those giant overblown squares that call themselves bodybuilders.

Anyway, I agree with you. He's my second idol when it comes to bodybuilding after Schwarzenegger.

 

[Abdul]

 

[Abdul]

Calum has got bigger traps + deltoids.

 

[Romali_rotti]

View attachment 79550

What an awesome adobe photo edit by the Arnold Wannabe...

 

[Romali_rotti]

One looks like a king, while the other looks like a toad...

 

[Madplayer]

View attachment 79550

Them traps man them traps

 

[Abdul]

Just a warning for everyone: If you're thinking about buying pre-workout, don't. Stay far, far away from it.

It's like cocaine. The longer you take it, the more you want and the more you need. I didn't realize this for a long time until now. Couldn't concentrate on any of my workouts but of course, I ended up going back to it.

 

[Abdul]

<blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/p/Bf4m2AzgUAc/" data-instgrm-version="8" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); widthlc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:49.629629629629626% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/Bf4m2AzgUAc/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-stylermal; font-weightrmal; line-height:17px; text-decorationne; word-wrap:break-word;" target="_blank">#Repost @generationironofficial ・・・ @schwarzenegger & @calumvonmoger on LIVE STREAM of Arnold Classic #arnoldclassic2018</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-spacewrap;">A post shared by <a href="https://www.instagram.com/calumvonmoger/" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-stylermal; font-weightrmal; line-height:17px;" target="_blank"> CALUM VON MOGER &#55356;&#56806;&#55356;&#56826;</a> (@calumvonmoger) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2018-03-04T0221+00:00">Mar 3, 2018 at 6:26pm PST</time></p></div></blockquote> <script async defer src="//www.instagram.com/embed.js"></script>

 

[Abdul]

Pushing weights that make people think I'm competing.

 

[humzy]

Just a warning for everyone: If you're thinking about buying pre-workout, don't. Stay far, far away from it.

It's like cocaine. The longer you take it, the more you want and the more you need. I didn't realize this for a long time until now. Couldn't concentrate on any of my workouts but of course, I ended up going back to it.

i always hated pre workouts, felt like i was on bath salts or something messed up.

Usually i have a coffee or a chocolate bar, sugar gets me going haha.

 

[Madplayer]

i always hated pre workouts, felt like i was on bath salts or something messed up.

Usually i have a coffee or a chocolate bar, sugar gets me going haha.

Eat 2 bananas bro. Its the best pre-workout.

 

[Abdul]

My bench dropped 10 LBS each side.

 

[Abdul]

 

[Abdul]

Lots of people get to hold trophies. He gets to hold one modeled after himself.

Goals.

 

[Madplayer]

Did a shoulder workout yesterday.

Is it just me or the upright rows are really, uhmm, uncomfortable to do on the front side (obviously). If you know what i mean.

 

[Abdul]

Did a shoulder workout yesterday.

Is it just me or the upright rows are really, uhmm, uncomfortable to do on the front side (obviously). If you know what i mean.

https://youtu.be/1SnVJDt7jts

 

[Madplayer]

https://youtu.be/1SnVJDt7jts

Thanks a ton.

Let me have a look.

 

[Madplayer]

https://youtu.be/1SnVJDt7jts

Oh well, jeff is the man. Glad i'm not the only one who finds him impressive.

I hate him a little for making me leave a lot of exercises which i used to do. Leg curl is another one which he asked people to stop doing. However Scott herman tried to rebuke him.

U dont normall do upright rows..i stick to dumbell shrugs generally. The dumbell variation of upright rows looks sick though. Definitely going to try it next time.

 

[Slog]

So normally for each exercise I do i used to do 3 sets of 12 reps each (different muscle everyday for eg. Back, Chest, Shoulders, Arms, Legs)

however this new trainer joined the gym recently and this guy has a bunch of new exercises for each muscle set and on average Im doing 4 sets of 16 reps each. Is there a chance of injury? Guy is crazy. I was almost in tears by the end of the leg workout on Saturday and it still hurts

 

[Madplayer]

So normally for each exercise I do i used to do 3 sets of 12 reps each (different muscle everyday for eg. Back, Chest, Shoulders, Arms, Legs)

however this new trainer joined the gym recently and this guy has a bunch of new exercises for each muscle set and on average Im doing 4 sets of 16 reps each. Is there a chance of injury? Guy is crazy. I was almost in tears by the end of the leg workout on Saturday and it still hurts

4 sets of 16 sounds like a lot. But it depends on the amount of weight you are lifting.
In my personal opinion, Counting reps is basically a thing for beginners. When you've been working out for a while, you should stop counting the reps and just do as many reps as you can and stop just before complete muscle failure in order to prevent injury or any mishap. But thats just my opinion and i am not a certified trainer. It works for me though.

 

[Abdul]

So normally for each exercise I do i used to do 3 sets of 12 reps each (different muscle everyday for eg. Back, Chest, Shoulders, Arms, Legs)

however this new trainer joined the gym recently and this guy has a bunch of new exercises for each muscle set and on average Im doing 4 sets of 16 reps each. Is there a chance of injury? Guy is crazy. I was almost in tears by the end of the leg workout on Saturday and it still hurts

What the hell? Stop listening to him. You're not given any kind of training here by the gym unless you choose to pay for it.

 

[Abdul]

 

[babajee]

View attachment 80397

Would you beat me in a fight?

 

[Abdul]

Would you beat me in a fight?

Given that I was a martial artist before? Probably. The amount of weight that you can bench is not going to help you in an actual fight. That's just common sense. Gaining muscle also decreases your speed and now I wouldn't last in a fight against an actual streetfighter. That's how it just is.

 

[aloo paratha]

View attachment 80397

What website is this? I wanna see mine

 

[Abdul]

What website is this? I wanna see mine

https://strengthlevel.com

 

[Rayyman]

View attachment 80397

Damn I weigh 135 (or less) and my bench is 135. For 5 reps.

 

[Abdul]

Damn I weigh 135 (or less) and my bench is 135. For 5 reps.

Nice. You're on the right track. You'll get there eventually, I had trouble just benching the bar when I was starting out because I couldn't balance it properly.

 

[Madplayer]

View attachment 80397

Did you include weight of the bar in the total weight?

 

[Eagle_Eye]

Did you include weight of the bar in the total weight?

Why wouldn't you include it?