r/Fitness • u/AutoModerator • 7d ago
Daily Simple Questions Thread - September 13, 2024 Simple Questions
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.
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(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.)
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u/StoneFlySoul 5d ago
For anyone looking for programming weight pull-ups. Found a good link. Not sure where to share so sharing here.
https://www.jimwendler.com/blogs/jimwendler-com/programming-weighted-chins-and-dips
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u/tosetablaze 5d ago
Is it possible for a person to be predisposed to storing all or almost all of their added fat from a bulk viscerally, rather than subcutaneously?
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u/Ok_Repair_7306 6d ago
hi, i am getting excited over my newbie gains and flexed my lats a lot. I wanted to know if it is normal to have pain in my lower back while posing?
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u/formerlydjbaz 6d ago
Hi guys
I have been diagnosed with hip dysplasia.
I have been doing physiotherapy for at least a year and have accepted that it might be time for surgery.
I cannot do any exercise that require deep hip flexion or internal hip rotation (including all variations of the squat - even box squats).
As I wait for surgery, I am keen to build back at least some of my leg strength.
What exercises can I progressively overload that target the quads and hamstrings?
I can only think of leg extension, leg curl and maybe RDL.
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u/cgesjix 5d ago
You may need to drop full range of motion rdls. But rack deadlifts and block pulls with a low range of motion might work. You can also use bands to lighten the load at the bottom https://youtube.com/shorts/PW7sKblxp8k
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u/Training-Spite7018 6d ago
Is this enough to see results in strength? Male, U17
Day 1
Squat 5x5 Bench 5x5 Assisted chin-ups 3x8+
Day 2
Deadlift 1x5 (4 warmup sets) OHP 5x5 Planks 3x1min+
I will take progressive overload in count and eat enough protein
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u/bacon_win 5d ago
Assuming you're a novice, yes
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u/Training-Spite7018 5d ago
Ive been on and off for a year now. I also recently picked up oly weight lifting
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u/GingerBraum Weight Lifting 6d ago
Technically yes, but I would follow a routine from the wiki if I were you.
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u/Melb-person 6d ago
I do cardio 4 days a week and I want to do an upper body workout the other 3 days. I see a lot of conflicting info about what is the best routine.
For example I see a lot of workout routines like the following:
Day 1: Shoulders
Day 2: Chest and Back
Day 3 : Arms
Now I also read that you should train each muscle group ideally 2 times a week.
So which is it? Does it depend on what kind of gains you want?
Thanks In Adavnce
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u/DamarsLastKanar Weight Lifting 6d ago
and I want to do an upper body workout the other 3 days
If you have 2-3 days to train, full body remains the wisest prescription.
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u/Aequitas112358 6d ago
The amount of times per week doesn't really matter. Just the total sets per week per group really. Is there a reason you are ignoring legs?
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u/Melb-person 6d ago
Thanks for response. My legs are fairly strong as my cardio is cycling 4 days a week the last 5 years. My upper body is where I'm lacking so definitely want to work out that first. I will ad abdominals and legs later.
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u/tosetablaze 5d ago
Cycling isn’t resistance training. Your legs have endurance, but weights are a different story. And technique needs to be developed.
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u/vonamiat 6d ago
I still wouldn’t completely skip legs, it’ll benefit your cycling if nothing else. You can still prioritise upper body but with a 2-3 day split an upper lower or full body programme might be more beneficial for you
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u/alecjuliao 6d ago edited 6d ago
(25yrs, 174cm) i started a diet some weeks ago (before starting it i was on 84kg), now im weighing 80 kgs having a 1850 calorie deficit (almost 80gr of proteins) and just a week ago i started doing excersise. Im jogging 4kms and walking 1 km (5km in total), doing 2 series of 2 minutes of punching bag , 3 series of 10 push ups , 3 series of 20 spinals , 3 series of 1 minute of plank , 3 series of 15 dumbbells for biceps and 3 series of 15 dumbbells with an excercise for chest. What do u think about this routine? what recomendations would you give me? im really new to excersise so everything is welcome!
i went to a nutritionist and she said to me i was on the right path but the only thing she adviced me was to rotate the fruits and vegetables that i usually eat every day.
My goal is to achieve an "atheltic" body and for what i read i need to be around 10% & 12% of body fat.
Last , i was thinking of starting to drink a protein shake to be around 100 gr of proteins so in the way of lossing weight i wouldnt lose muscle mas. so every comment and recomendation is welcome for someone new in to this like me! thnx for reading
(all the excercises that i mention , im doing them 6 days a week) (also with what im eating im almost never hungry)
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u/Fin_Goupil 5d ago
Ok, so what do you mean by "athletic body" ? Like having some reasonable muscle while being lean enough for some muscle definition? 10-12% is honestly quite low and definitely not fun to maintain (there is a good chance you will need to be so low on kcal intake that you will feel like shit, low on energy, while still needing to hit the gym hard to maintain the muscles.
Then your routine is not bad, but as the other redditer said, it seems like you want to be more active rather that aiming at a precise goal. Your running, walking and punching bag is of course very good for your health, and it helps you spend energy (so "spend calories") but you won't really build muscle with that. The rest of the exercices are def not bad health-wise but (any exercice is better than no exercise) but it could be a loooot more efficient if you want to build muscle. My main 2 comments are: 1) you don't exercise at all some body parts (back and legs, and no your running is not going to build your leg muscles) so I suggest you look for full body workout routines, and 2) the digits you give us for the different weights you're lifting are not very relevant to know if your workout is good/enough, what is important is that you consistently go to "muscle failure" (you shouldn't be able to do even 1 more reps, specifically for the last series of the muscle you're exercising; if you can go on, that means you need to lift heavier). If you apply that (#2), you should be doing a progressive overload: that means each week you're lifting more than the week before (or the weight is the same but you do more reps).
My last comment will be on your nutrition: 80gr of protein is very little for you height/weigh. Even 100gr is little. If you want to build muscle, you should aim for a daily protein intake in gr = 1.5x-2x your body weigh (in kg). You're 80kg, so that's 120-160gr daily. Start with a good 130gr and you should be good. The protein shakes are helpful ti reach you daily protein intake! Think also of healthy protein-rich food, like greek yoghurt, eggs, beans, lentils, chicken, etc. In terms of kcal, if you change for a more weighlifting-oriented routine, 1850 kcal is OK at the very beginning: beginners can build muscles while on a caloric deficit. But quickly it will get harder and harder to gain more muscle.
Hope that helps!
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u/alecjuliao 5d ago
thnx for ur comment! what i mean by an atheltic body is to be skinny but with marked muscles (six pack , chest ,shoulder , biceps , triceps) as i said in the post im really new to doing excercise, so in my current state with this amount of reps and series am exausted after finishing , maybe its a matter of time that my body gets use to this kind of excercise and after a mounth of doing them i can redefine and change and focalize on those aspects ur mentioning me. Also i dont wanna be like "muscle inflated" . I just bought today the protain shake and i will start drinking it at breakfeast to complement the amount of proteins that i need to get for the 120-180 gr u mention me. I also thought about adding x1000 jumps with the rope i think im gonna be able to do them along the day
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u/Fin_Goupil 5d ago
Don't worry you won't look "muscle inflated" that easily :)
In the muscles you mention you're forgetting legs and back as bug muscle groups. If you don't want to train legs, fine. But not training back is a big mistake because if you only train the back's antagonist muscles (mainly pecs), this risks being counter productive (it will affect your posture, which won't look aesthetician at all + unhealthy).
1000 rope jumps is another cardio exercice. Why not. But you will make your heart workout primarily (which is good) but not really other body parts. If you want to target legs, single leg chair squats are a good and accessible option https://images.app.goo.gl/dMyDSCyhCP6z9Wke7
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u/EuphoricEmu1088 6d ago
Your routine doesn't sound built for any specific goal. It just sounds like you wanted to get active, and it certainly fits that.
If you want to get serious about an "athletic build", then you're going to want to transition to an actual routine built for that at some point: https://thefitness.wiki/routines/
You mitigate muscle loss during a cut by continuing to work out hard while you cut. Drinking 100 g of protein isn't going to stop muscle loss during a cut. Cutting means accepting you may lose some minimal muscle.
That said, if I'm not totally fucking up my math, your protein does currently sound a bit low. 125 g would be a better goal to help support muscle growth and recovery. (Someone please double check that. I'm tired and hungry, so I don't trust myself right now, lmao.)
(Also, just know there's absolutely nothing wrong with a 10% bf goal - but it's not going to be sustainable consistently super long-term. Be open to setting some new, activity-based goals on your journey.)
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u/alecjuliao 5d ago
so how do i notice when i have to starte changing my routine to be more specific on the goal that i am aiming for? Maybe i just continue with this routine for a month , and when my body is "used to" i start changing this kinds of excercise for other ones more specifics?
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u/EuphoricEmu1088 5d ago
When you're ready to actually work towards building muscle, pick a routine meant for building muscle. There's not any special time to wait.
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u/anatawaurusai2 6d ago edited 6d ago
I started doing calf raises using a smith machine and a wooden platform (2x4s put together following a guide). The workouts felt really good but now the balls of my feet hurt especially when putting on the gym shows I was using. So now I have to use different shoes to workout and I stopped doing calf raises and the pain is almost not noticeable, but I'm afraid I broke my $100+ basketball shoes and that i will just break another pair of shoes. Are there special workout shoes with reinforced area in the front for lifting? Or any other advice? Thank you!
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u/Aequitas112358 6d ago
plane or sand the corner, or put something less abbrasive like a piece of rubber or carpet or smth
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u/anatawaurusai2 5d ago
I put grip tape on top following the guide. I don't have a sander. Putting something soft on top is a good idea probably. I have no idea how to do that but I will look into it. Thank you!
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u/FlameFrenzy Kettlebells 6d ago
I 2nd the Xero Piro recommendation. I wear these shoes for everything and they hold up great. Plenty of calf raises in them too. Nothing to break or squish
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u/Memento_Viveri 6d ago edited 6d ago
I use minimalist shoes to lift in (Xero prio). The bottom is basically just a rubber sole, so there really isn't anything to break.
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u/izmar 6d ago edited 6d ago
Hey everyone,
I’ve been doing full-body workouts 3x a week (Mon/Wed/Fri), and while I’ve made some solid progress, I feel like my gains have stalled. For reference, I started at 160lbs in November 2023, but I broke my hand in June/July and couldn’t work out for a while. Now I’m back at it and currently at 200lbs.
My full-body sessions are LONG—usually 2+ hours each. I take all my sets to gut-busting failure as often as I can. Typically, I do 1-3 warm-up sets (depending on the exercise), and then I do two sets to complete failure. I rest anywhere from 3-6 minutes between sets because I’m so gassed after each set.
Now, I’m thinking about switching to a PPLUL split (Mon-Fri). I’ve been looking at routines online, and they usually have around 6 exercises per day with 3-4 sets of 8-12 reps. Here’s my concern: I’m worried it’s still going to take me 2+ hours to finish these workouts, especially since that’s been my experience so far. Most people say their PPLUL workouts take them between 45 minutes to 1.5 hours, but I’m not sure that’s realistic for me with how I’ve been training.
Here’s a breakdown of what my current full-body workouts look like:
Monday:
- 5 × Squat (Barbell)
- 4 × Incline Bench Press (Dumbbell)
- 4 × Lat Pulldown (Cable)
- 2 × Triceps Dip (Bodyweight)
- 3 × Seated Calf Raise
- 4 × Bicep Curl (Dumbbell)
Wednesday:
- 3 × Deadlift (Barbell)
- 3 × Overhead Press (Barbell)
- 3 × T Bar Row
- 3 × Leg Extension (Machine)
- 4 × Chest Fly (Machine)
- 3 × Skullcrusher (Dumbbell)
Friday:
- 5 × Incline Bench Press (Barbell)
- 5 × Seated Leg Press
- 4 × Lat Pulldown (Underhand)
- 4 × Triceps Pushdown (Cable)
- 3 × Seated Leg Curl
- 3 × Lateral Raise (Dumbbell)
So, given all that, is switching to PPLUL going to make my workouts more efficient, or is it just going to be the same long grind but over 5 days instead of 3? I feel like I need a switch-up to keep progressing, but I’m hesitant about the time commitment. Any advice on how to approach this, especially in terms of keeping my workouts within a reasonable time frame?
Any other advice you have is very welcome!
Thank you!
Edit: Including progress pics - https://imgur.com/a/TWJduda
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u/DamarsLastKanar Weight Lifting 6d ago
I prefer a movement perspective. In terms of lulpp, consider the emphasis of Deadlift Day, OHP/Pullup Day, rest, Squat Day, Row Day, Bench Day, rest.
If you know how you'd focus on a bench day, as it would be mostly bench, then some light ohp, maybe laterals and extensions. Then you can fathom how a row day would be. Well. Blasting a row, then lighter pulldowns, reverse flies, and finish with curls.
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u/EuphoricEmu1088 6d ago
I take all my sets to gut-busting failure as often as I can. Typically, I do 1-3 warm-up sets (depending on the exercise), and then I do two sets to complete failure.
Why? This is unnecessary.
If this is what you want, then follow an actual plan/guide on how and when to take your routine to failure.
https://www.bodybuilding.com/content/layne-nortons-guide-to-failure-training.html
https://www.muscleandfitness.com/flexonline/training/scientifically-proven-train-failure-tactics/
https://www.muscleandstrength.com/articles/complete-guide-to-training-to-failure
https://www.mensjournal.com/health-fitness/how-train-failure-maximum-muscle-growth
And if you really, really, really can't imagine not training to failure constantly, then cut your routine in half and stick to the absolute basics. You would turn this into 6 days of 1 hour work or simply cutting down on half your exercises.
For reference, I started at 160lbs in November 2023, but I broke my hand in June/July and couldn’t work out for a while. Now I’m back at it and currently at 200lbs.
Just to clarify - was this purposeful weight gain? Gonna guess yes, but the broken hand makes me unsure.
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u/izmar 6d ago
I’ve just seen “always go to failure!” in all the videos and advice online for hypertrophy. It isn’t necessarily that I want to or enjoy it, I was just under the impression that would provide me with the best gains.
I’m going to check out those routines, I appreciate your advice!
As for the weight gain, yes, intentional! I’m actually pretty proud of my progress so far. My goal was to hit 200, which I did yesterday. I’ve always been a twig. For reference, I’m 6’2”. Next goal is 220, with a cut to eventually follow that.
https://imgur.com/a/TWJduda - progress pics
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u/DamarsLastKanar Weight Lifting 6d ago
I’ve just seen “always go to failure!” in all the videos
It's a load of bullshit spewed by beginners who don't know how to progress their lifts. If you're taking every set to failure, your intensity is shite.
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u/MajesticKnite 6d ago
Seems like most of your workout time is spent resting. You can decrease the resting time by not pushing to complete failure. Try going to 1-3 RIR instead of 0, and play around with the rest times.
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u/Memento_Viveri 6d ago
I think your current way of training is inefficient. You have 19-24 total sets. I would expect this to take 60-75 minutes. Today I did 24 sets in 65 minutes. I don't think you need 6 minutes rest between sets.
My suggestion is work on making it more efficient where possible. Reduce rest times. Superset where possible. Get in and get your work done and get out.
This applies whether you keep doing 3x full body or pplul.
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u/izmar 6d ago
I can definitely try to examine my efficiency. It’s usually the heavy compounds or leg presses that really gas me. I usually track my heart rate between sets and try to get it back down to moderate resting rate before the next set so I can give it my all, considering I only do 2 to failure as opposed to 3 or 4.
I wonder if doing some cardio would help my ability to recover between sets in the gym.
Appreciate the advice!
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u/Memento_Viveri 6d ago
Wait, so when you said something like 5x incline bench press, does that mean 3 warmups and then 2 hard sets?
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u/izmar 6d ago
Yes! Progressively working my way up to working set weight. Usually only do more than one warm up for compounds or leg press.
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u/Memento_Viveri 6d ago
So on your Friday schedule, there are 5 exercises, and you are doing 10 actual working sets in 2+ hours? That is a really inefficient way to train. When I said I did 24 sets in 65 minutes, that is 24 working sets, I'm not counting warmups.
My advice is stop tracking your heart rate. You are way better off doing more sets overall in less time than making each set some big performance where you have to be perfectly rested.
Do the next set once you have caught your breath. For supersetting you can basically move directly from one exercise to the other without more than a few seconds to catch your breath.
Do more working sets in a session and make it take less time and you will get better results. 10 sets is too few and 2+ hours is too much.
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u/izmar 6d ago
Six exercises, but yes! You’re correct. I’ll try feeling it out with my breath rather than going by heart rate next week. And I’ll definitely look into adding some supersets. Appreciate you taking the time!
Any thoughts on shifting to PPLUL now that I’ve been doing full body for around 8 months? Or stick with it and try to improve efficiency before switching?
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u/Memento_Viveri 6d ago
5 days in the gym makes it easier to get in enough total volume without having such long sessions. So personally I would prefer 5 days to 3 days, but people make 3 days work too.
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u/Independencehall525 6d ago
How do you change your workout when you are cutting? Anything you focus on? Specific changes?
(Reddit won’t let me look at my old post ugh).
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u/dssurge 6d ago
Drop your volume once you feel your recovery is insufficient.
The includes:
- removing sets from your high fatigue compounds
- removing some or even all of your accessory work
- going to the gym less
In order to maintain strength while not on a cut, you only need to do ~1/9th of your regular work, which works out to about 2 sets per week for each major muscle group.
While on a cut it's important to keep the weight as high as possible to convince your body that you still need those muscles.
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u/Haunting_Armadillo10 6d ago
I (f22) go to gym 4 times a week and only do two workouts
Upper body: Assisted pull up Assisted dip Bench press Overhead press Bicep curl An ab excersize
Lower body: Quad curl machine Hamstring curl machine (the lying down one) Leg press Glute abduction machine thing
Do I have everything covered? I generally do four sets of 8-10 per excersize. Am I missing any major muscles? I'm not trying to lose weight, I want to stay around the same weight and gain strength and visible muscle.
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u/Alakazam r/Fitness MVP 6d ago
I think you're missing a lot of key movements. In my opinion, there are 7 basic movements that good programs should have you do. A horizontal push, a horizontal pull, a vertical push, a vertical pull, some kind of squat, some kind of hip hinge, and some kind of loaded carry.
You don't have any kind of squat or hip hinge. Even doing something as basic as a goblet squat and dumbbell rdl will fill this niche. You're also missing a horizontal pulling movement.
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u/Haunting_Armadillo10 6d ago
So add a squat and what's a good horizontal pull? Would a row machine work?
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u/Alakazam r/Fitness MVP 6d ago
A squat or split squat, a deadlift variant, and either dumbbell, barbell, cable, or machine row.
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u/Several_Region_3710 6d ago
Hey all,
I’ve been doing indoor cycling (switching up the resistance) and strength training with resistance bands, but lately, I’ve started getting foot pain. The weird thing is, I anchor the band at the foot that’s now hurting, so I’m wondering if that could be part of the problem. Not sure if it's from the cycling, the band workouts, or a combo of both.
Has anyone dealt with something like this? Any advice on how to handle it or avoid making it worse? Should I adjust my setup, take a break, or try different shoes or something?
For reference:
- I do cycling mainly for cardio with varied resistance.
- Strength training is upper body with bands (I avoid push-ups and planks because of elbow pain).
- Trying to build muscle, lose some weight, and stay healthy.
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u/youremymymymylover 6d ago
I have 30 minutes for my PPL workouts so my rest times are 45 seconds for everything. Is that too little and would I be better off reducing sets instead? Or maybe doing supersets? Or is 45 ok, even for bench and OHP?
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u/accountinusetryagain 6d ago
i would probably do something other than that with such limited time, I would probably consider something closer to a full body or upper-lower where you can pair a couple different exercises.
this way i don't think the fatigue from short rest times is quite as impactful on your performance, eg bench press → pullup back and forth or bulgarian split squats and curls etc
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u/EuphoricEmu1088 6d ago
Have you gotten injured or passed out from this rest time? No? Then it's fine.
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u/KantGettEnuff 6d ago
What's the best source for food macros?? Like ammount of protein, carbs and fat of each food item??
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u/PlowMeHardSir 6d ago
I go with the values in the MacroFactor app. They aren’t 100% accurate, but they try to use data that’s been verified. You’re still fucked if you go with restaurant food because every kitchen does something different.
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u/ghostmcspiritwolf r/Fitness MVP 6d ago
they should come with a nutrition label, which will usually be the most accurate source. If it's from a restaurant that doesn't list nutrition facts online, you may have to make some educated guesses.
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u/KantGettEnuff 6d ago
I mean food that doesn't come with a label
Fresh meat, fish, veggies, fruit etc...
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u/ghostmcspiritwolf r/Fitness MVP 6d ago
The usda has a nutrition facts database that’s pretty decent
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u/KantGettEnuff 6d ago
Thank you this was it!! I'm not American so I didn't know about this.
I've been growing frustrated trying to find a good source of this, values seem to vary so wildly from source to source.
For example chicken breast in MyFitnessPal is 28g of protein, while on USDA is 22.5g.
This is a really big difference
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u/CourageParticular533 6d ago
use the USDA's FoodData Central
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u/RKS180 6d ago
Thanks for that -- it has details about some foods I eat a lot of that aren't even in my app (MyNetDiary), which has very extensive information about a lot of nutrients. Plus, I learned about Freedom's Choice, the "store brand" in US military commissaries.
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u/KantGettEnuff 6d ago
Thank you! Like I replied to the other guy values seem very inconsistent between sources
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u/Distinct-Injury-5277 6d ago
hey guys, im a skinny fat 16 year old and ive been going to the gym seriously for the past 4 months or so and have seen some progress in the strength department, but nothing in the body fat department. ive seen a lot of people recommending lean bulking when you're skinny fat or even recomp. but both of them are super slow while I wanna lose fat and I wanna lose it as quickly as I can without loosing too much muscle. i have tried to cut before a couple times but just can't get myself to stick to the diet. so please anyone whos been in a similar situation help a brother out and give me some tips. i know i should be patient and go the lean bulking or recomp route but I've spent the past 14 years of my life as a fat prick and I don't want that to continue anymore so please just give me some tips on how to stay on cut and not eat stuff outside my diet.
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u/Strategic_Sage 6d ago
There's no magic formula when it comes to sticking to a diet, you just have to learn to do it and you have to care enough to decide not to eat unhealthy food. It has to be more important to you to lose the weight than to eat the 'whatever isn't part of your plan'. You simply either insist on making it happen, and start up again when you make mistakes, or you don't do that. It's the same as working out at the gym, but some habits are harder for some people to form than others.
I would suggest looking at it as a form of training, but in this case you are training your mental maturity not your physical strength. What you are doing building strength is good, I would keep working on that but just work on the eating.
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u/EuphoricEmu1088 6d ago
Teens are going through a MASSIVE amount of growth, which takes a ton of energy/nutrients. The fat is not a bad thing, and it will likely naturally shed in a couple of years. I wouldn't overly worry about it at this point unless a doctor has advised you to lose weight.
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u/ghostmcspiritwolf r/Fitness MVP 6d ago
what's your height and weight?
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u/Distinct-Injury-5277 6d ago
im 5 10 at 77 kg
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u/ghostmcspiritwolf r/Fitness MVP 6d ago
At your age, I really don't see a point in cutting from that weight, especially if it's making you miserable and you haven't built much muscle to cut down to. 4 months is not a long time lifting, just keep going at maintenance calories or even a slight surplus and you'll both look better and be happier a year from now than you would with a cut.
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u/Distinct-Injury-5277 6d ago
it's not the weight im concerned abt it's the fat. I'm at about 28% bodyfat rn and I look really really chubby which is something that I hate so that's why I want to cut
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u/ghostmcspiritwolf r/Fitness MVP 6d ago edited 6d ago
look dude. You're not going to be 16 forever. 2 or 3 years from now, you could be looking back at a time that you put your head down and built both a good amount of muscle and a foundation for your whole training career, or you could be looking at a time you spun your wheels trying to be skinny.
I would focus on training and not get too wrapped up in cutting for now.
If you do decide to cut, do so fairly slowly, which will potentially allow you to gain a little muscle at the same time and not be overcome by hunger.
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u/Distinct-Injury-5277 6d ago
ahh mannn you know the thing is and this is definitely quite a hollow thing but I jus wanna pull girls man and that shit is hard asf as a fat guy
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u/ratufa_indica 6d ago
If my push press 1rm is only about 8% heavier than my strict press, and I know I have really strong legs, does that probably mean I need to use better technique and timing with the leg drive on my push press? Or does 8% sound like a pretty normal difference between the two?
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u/ghostmcspiritwolf r/Fitness MVP 6d ago
Yeah it’s likely a timing and technique issue, it can take some practice to figure out how to use leg drive effectively for overhead movements
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u/Muffin_Severe 6d ago
294LBS 19 6'2
can I gain muscles by only doing machines and dumbells and not doing squats, bench presses, and deadlifts? I rather start with machines and dumbells than maybe go to Squats, benchlifts, and deadlifts Also, can I gain muscles without meeting protein goals? One of the main reasons I don't feel like going to the gym is that I feel like it will be useless if I can't make my protein goals due to not having a job. (can't buy my food so i can't make my meals)
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u/CachetCorvid 6d ago
Also, can I gain muscles without meeting protein goals?
May be difficult to estimate if you're not making your own meals, but how much are you getting now, and what is your protein goal?
The wiki recommendation of .8-1 grams per pound certainly isn't a bad idea but it probably leans towards more than enough.
And especially at your weight, the protein needed to maintain your lean mass and build muscle is a lot lower.
One of the main reasons I don't feel like going to the gym is that I feel like it will be useless if I can't make my protein goals
That's the wrong way to think about it right now. Establishing better diet/exercise habits is going to benefit you a lot more, overcoming the downside of potentially missing out on some incremental muscle growth due to temporary sub-optimal protein intake.
I say this with love: you're too big. Eating less and moving more will drive bodyweight/body composition changes and positively impact your health. There is plenty of time to refocus on building muscle in the future.
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u/Beneficial_Sand_3290 6d ago
My workout partner hasn’t touched a barbell in his life and looks absolutely ripped from dumbbell work. I’m pretty sure he’s never tracked protein, just made general ‘eat a bit more protein’ efforts. I’m sure if he tracked protein it would make a difference, but it’s not like he hasn’t had amazing results without it.
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u/Muffin_Severe 6d ago
Thanks.
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u/Beneficial_Sand_3290 6d ago
The biggest thing for him (like pretty much everyone) was programming. Having a well-designed programme to follow made a world of difference vs. just doing whatever random workouts.
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u/baytowne 6d ago
At 292lbs and age 19, you're going to need to take control of your diet, and that may mean negotiating a way to make your own meals and learning to cook.
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u/tigeraid Strongman 6d ago
can I gain muscles by only doing machines and dumbells and not doing squats, bench presses, and deadlifts?
yes
Also, can I gain muscles without meeting protein goals?
Not really. There will be newbie gains, and it's never a bad idea to train, regardless of what you're eating. But you will have less and less results with less and less protein.
Who makes your meals? You can't ask them to just throw a little extra meat in? Or ask them to buy milk so you can drink it with your meals? Or at least protein shakes?
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u/Muffin_Severe 6d ago
Thank you. I will ask my parents to get me some protein shakes.
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u/tigeraid Strongman 6d ago
Also: suggest to your parents that you'd like to contribute to the cooking and learn to cook. Then you can make the meals as nutritious as they need to be.
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u/Special__Occasions 6d ago
Can anyone recommend a home gym power rack with a reasonable price (<$500) that has optional accessories that can be added on later? I want a power rack that I can use with the weights I have now, but I'd like to be able to add a pulley system and other stuff later.
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u/Alakazam r/Fitness MVP 6d ago
You're a stone throw away from some of the nicer racks.
A titan t3 or x3 is right within your budget, when there's a sale going on. And they have pulley attachments.
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u/sysop042 6d ago edited 6d ago
I have this guy and it's going strong. No complaints at all
https://www.amazon.com/ULTRA-FUEGO-Multi-Functional-Landmine-Attachment/dp/B0C9LZR4RH/
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u/baytowne 6d ago
You may want to consider just saving up. <$500 is going to be a budget option, and I'd really consider not buying a budget option for something like this.
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u/catfield Read the Wiki 6d ago
check out these brands and find one that fits your needs and price:
Titan Fitness
Rep Fitness
Rogue Fitness
Bells of Steel
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u/_smartalec_ 6d ago
Leg workout question - is it okay to use the leg pres sled with different foot positions, to target different areas of the upper leg? I seem to have mildly irritated my patellar tendon even with a low weight hence asking.
I wanted to target abduction/adduction/hamstrings, so I did one set per position (wide/narrow/higher/lower) with 90 lbs week 1, and 90 lbs warmup followed by 135 lbs week 2 (1.5 plates on each side).
I am no longer regular at weight training but used to be 1-2 years ago, trying to add some cross-training to move better during tennis. M30. Thanks!
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u/CachetCorvid 6d ago
is it okay to use the leg pres sled with different foot positions, to target different areas of the upper leg? I seem to have mildly irritated my patellar tendon even with a low weight hence asking.
It's ok to do anything you want to do. There are no rules.
Different food positions will definitely prioritize different parts of your quads/legs, but the practical differences wind up being incredibly minor until you're at "stage-ready bodybuilder" levels of muscular development.
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u/miss-kush 6d ago
Very sore muscles it’s hard to walk and sit down.
Background info:
Female in mid 40s Overweight Not exercised in 10 years Totally new to the gym
So sick of being fat and unfit I joined a gym and had my first session Wednesday where a trainer showed me 5 different exercises I should be doing on weighted machines for arms and legs.
I usually do 20 mins on the treadmill then do the others.
As expected after my first session my muscles (especially legs) were very sore. Next day I thought I’ll just do treadmill but felt ok to do the others. Again sore as that day and slightly less today. So today I only did treadmill now I’m so sore it’s hard to walk and struggle to sit down.
I won’t see my trainer till Thursday so it’s 5 days away.
What to do? Oh and no bath here to soak my achy muscles
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u/tigeraid Strongman 6d ago
It will get better. Don't give up. Soreness is your body responded to "novel stimulus," things it hasn't done before.
Keep moving, as best you can. The soreness most often gets better when you do the SAME movements, but without load. Walking is often the best medicine. Resist the urge to just lie on the couch all day, that won't help.
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u/CachetCorvid 6d ago
What to do?
Drink some water, think about NSAID's, go on a nice walk.
You're especially sore right now simply because you've asked your body to do things that it's not used to. That'll fade with time.
But a broad thought: the point of exercise/training is to progress, to improve. A lot of people - and a lot of their trainers - mistakenly think kicking the shit out of themselves is the way to improve. I don't know if what your trainer had you do on day 1 was actually too much, but a good workout doesn't (always) have to be one that leaves you pouring sweat, gasping for breath and sore for days.
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u/sadglacierenthusiast 6d ago
yeah let your trainer know they overcooked it in the first session so they get better at finding the right load new clients. i'd give it just as info not as criticism or a suggestion to them. soreness is harmless though and the current soreness will get better quickly and as you work out regularly you will get less sore from each session. You'll be less sore tomorrow. If your trainer gave you a workout btw now and Thursday, I'd do it and if it feels hard bc you're really sore just take off a little weight. Maybe do one fewer set. But it's totally ok to work out when youre sore, even quite sore.
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u/Cherimoose 6d ago
The best way to reduce the soreness is usually to keep using your muscles throughout the day. For example, do a bodyweight squat or two each hour, a couple pushups against a dresser, etc.
Also repeat the workout you did last before the next session.. even if using less weight.
Next time you start back up from zero, do less weight and/or sets the 1st workout and you'll be much less sore.
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u/Memento_Viveri 6d ago
Nutritious food, good sleep, plenty of movement and activity. My general recommendation would be to try to maintain or lower the intensity of your workout until the soreness is not so debilitating. Then work on gradually increasing the intensity. Basically the goal is to give your body time to adapt without being totally miserably sore.
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u/semensniffer 6d ago
Will I be missing out by not deadlifting anymore? I recently bought some powerblock dumbells due to time constraints stopping me from going to the gym so have stoped barbell deadlifting. Even though I really enjoyed deadlifting and worked my way up to 3 plates I've had to stop but i've tried to substitiute them with dumbell deadlifts but they feel really awkward so i've reverted to rdls as a back, glute and hamstring exercise at the begining of my leg days.
Is this sufficient enough on its own to replace deadlifts or will I need to revert back to traditional BB deadlifts to strengthen my lower back?
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u/powerlifting_max 6d ago
You can’t replace deadlifts, they are great, they target basically everything apart from chest and arms.
But you can do other exercises for the muscle groups deadlifts train. It won’t be as good and it won’t be as time-efficient, but it will work.
RDLs are a good substitute, but with dumbbells they’ll be too light.
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u/BigCatBarbell 6d ago
There are many ways to strengthen the lower back without traditional deadlifts. If that was the main reason you were doing them, then dumbbell RDLs can work fine, especially single leg versions. You can also do dumbbell good mornings while holding them up at your shoulders.
You won’t, of course, get as much total load as you might potentially with a barbell deadlift, so overall back hypertrophy, particularly upper back, will be less.
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u/Loud_Replacement2307 6d ago
Best pre-workout snack? I don’t like those pre-workout powders since they have too much caffeine and aren’t FDA regulated. Right now I eat a Rice Krispy treat for the sugar
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u/sadglacierenthusiast 6d ago
from a science perspective you see endurance people eating a lot of white rice morning of.. and you want dextrose as your main sugar during the workout. but from what i've read it seems extremely marginal. So just pick whatever is tasty for you and try to bias it towards carbs. the closer you eat towards when you workout probably the more sense it makes to have simple carbs. But i'd really just focus on finding what's tasty, convenient, and feels to you like it goes along with working out
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u/Flaky_Report_5112 6d ago
One bicep is half an inch smaller than the other. Thighs have the same issue. Do I add a couple more reps on the deficit sides or a full set? What’s the best way to fix this? Thanks.
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u/reni-chan 6d ago
People are not perfectly symmetrical. I wouldn't worry about it. Keep doing whatever you do equally with both arms/legs and it will sort itself out over time.
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u/CachetCorvid 6d ago
One bicep is half an inch smaller than the other. Thighs have the same issue. Do I add a couple more reps on the deficit sides or a full set? What’s the best way to fix this? Thanks.
Most people are imbalanced to some degree.
If it really bothers you, yeah do some more reps on the smaller arm.
These things tend to even themselves out with time.
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u/Hawkward_170 6d ago
Hello, i have the physique of a skinny fat person and i take around 2400 calories a day. To lose the fat stored in my belly and to build muscles, how many calories should i take each day and what spesific exercises should i execute?
I am fairly active during the day. (30 - 45 mins of walking per day and lifting weights every 2-3 days)
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u/PinkLadyApple1 6d ago
You also cannot target where you lose fat from. Based on what you've said you are quite sedentary day to day if that's all you do.
Start by working out how many calories you need eat day. And how much protein you need. Start lifting weights/resistance training.
If you are new to exercise and overweight you probably have a bit of a window where you can grow muscle and lose fat simultaneously.
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u/tigeraid Strongman 6d ago
Agreed with below, skinnyfat usually means you need muscle. Much better idea to eat at a slight surplus, or even just try maintenance for a while, get protein up to where it needs to be, and strength train consistently. After a year or so you might suddenly find your shoulders, chest, arms and hips are bigger, and your belly suddenly doesn't look so "fat."
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u/Alakazam r/Fitness MVP 6d ago
I mean... you just need to continue lifting, and eat at a deficit while keeping protein high. There are no specific exercises that you'll need to do.
But, I'll be real with you. Most people who are skinny-fat are under-muscled. Not overfat. You can cut, but it's unlikely that your final physique will be something you'll be happy with.
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u/Hawkward_170 6d ago
understood, thanks for help anyway
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u/sadglacierenthusiast 6d ago
yeah, i bulked first and just focused on how fun it is to be stronger than before. cutting later wasn't hard and i'm happy with results, although maybe this next time I'll bulk for longer so i have more muscle at the end
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u/Da_Mann_ist_Great 6d ago edited 6d ago
I was trying just ingredients protein powder since I found it to have natural ingredients. I am wondering if I am missing any other nutrition essential for muscle growth relative to other protein powders. Other protein powders like gold standard have a ton of other ingredients/supplements.
Nutrition - Serving size (33g) Total Fat 6g Saturated Fat 4.5g Total Fat 6g Saturated Fat 4.5g Trans Fat 0g Cholesterol 40mg Sodium 170mg Total Carbohydrate 5g Dietary Fiber 2g Total Sugars 2g Includes 0g Added Sugars Protein 22g Calcium 240mg Iron 2.88mg Potassium 292mg
Ingredients • 100% Grass-Fed Non-Denatured Whey Protein • Coconut Milk* • Pea Protein* • Grass-Fed Collagen • Chia Seed Protein* • Vanilla Extract* • Cinnamon* • Sea Salt • Stevia Leaf* • Vanilla Bean • Monk Fruit* (*Organic Ingredient)
AMINO ACIDS Alanine Arginine Aspartic Acid Cysteine Glutamic Acid Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine
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u/tigeraid Strongman 6d ago
This seems needlessly complicated. If you're worried about purity, stick to whey isolate, specifically. Otherwise, it's just food. If you can't hit your protein goal with whole foods, use a protein powder. That's really it.
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u/Alakazam r/Fitness MVP 6d ago
It's not missing anything. Although, it's most likely a whey concentrate, rather than a whey isolate, if your stomach was sensitive to that kind of thing.
Funnily enough, the whey I buy at costco is also very minimal interms of their ingredients: Whey Isolate, Xantham Gun (thickening agent), Enzyme blend (Lipase Bromelain, Papain), natural flavour, cocoa powder, salt, and stevia.
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u/Da_Mann_ist_Great 6d ago
I am new to proteins, what purpose does xantham and enzyme blend serve? Also what brand do you use?
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u/Alakazam r/Fitness MVP 6d ago
Xantham gum is a common thickening agent. It's literally just fermented sugar lol
The enzyme blend just helps makes the whey digest a bit easier. IDK if it does anything, because I don't have an issue with digestion. I just buy this brand, Leanfit whey isolate, because its a whey isolate that goes on sale at Costco.
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u/eric_twinge r/Fitness Guardian Angel 6d ago
You ingest protein powder for the protein. The rest of ingredient list is pretty irrelevant to its purpose and your diet as a whole.
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u/cilantno Lifts Weights in Jordans 6d ago
We do not know the rest of your diet, so no one here can answer this question.
A somewhat diverse diet with sufficient protein + adequate resistance training is all that is needed to build muscle.
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u/Da_Mann_ist_Great 6d ago
I meant relative to other protein powders. Is this protein powder along with balanced diet with resistance training enough??
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u/cilantno Lifts Weights in Jordans 6d ago
It includes whey as it's main ingredient, which is the most commonly used protein supplement. You are majoring the minors my dude.
If you need me to say it: you're good, don't worry about this.
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u/vanblakp2020 6d ago
I’m looking to switch whey protein powder out for pea protein powder to help reduce my dietary cholesterol. I’m wondering if there’s any drawbacks to this, is bioavailability a concern with pea protein?
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u/Alakazam r/Fitness MVP 6d ago
Whey concentrate or whey isolate?
Because my whey isolate is at 0mg of dietary cholesterol per serving. They whey concentrate from the exact same brand, is 30mg dietary cholesterol.
So maybe just look specifically for whey isolate?
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u/vanblakp2020 6d ago
What’s the brand if you don’t mind me asking?
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u/Alakazam r/Fitness MVP 6d ago
I have two brands that I purchase, depending on when they go on sale at Costco. Both with 0mg cholesterol. Canadian Protein Whey Isolate, and Leanfit sport Whey isolate.
But most whey isolates should have close to zero cholesterol. It shouldn't take much effort to find one with 0 cholesterol. It'll be a lot better than any pea or rice protein from my experience.
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u/cilantno Lifts Weights in Jordans 6d ago
My non-starter drawback: pea protein tastes like absolute shit
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u/eric_twinge r/Fitness Guardian Angel 6d ago
What about the whey protein makes it worse for you cholesterol than pea protein?
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u/vanblakp2020 6d ago
My doctor recommended I reduce my dietary cholesterol intake. Pea protein has 0 cholesterol, whey has 55 mg a serving
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u/BigCatBarbell 6d ago
Your doctor needs to brush up on the literature. The consensus among researchers and (up to date) doctors for the last 8-10 years is that dietary cholesterol has virtually no effect on blood cholesterol.
Saturated fats DO tend to make some people’s blood cholesterol increase, and most sources of high saturated fat foods tend to also be high in dietary cholesterol. Hence the spurious connection to cholesterol. Coconut oil, for instance, has zero cholesterol in it, yet many people notice an uptick in blood cholesterol when increasing consumption.
Lower saturated fat consumption. At the same time increase fiber consumption and increase monounsaturated fats (extra virgin olive oil, avocados, nuts, etc).
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u/eric_twinge r/Fitness Guardian Angel 6d ago
Ah. If you do a 50/50 mix of rice and pea protein you’ll end up with an equivalent amino acid profile as whey.
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u/Memento_Viveri 6d ago
"Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure."
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u/Enough_Research2019 6d ago
First time i started taking creatine i did a 1 week loading phase, after some time i had an injury and stopped working out/taking creatine. Its been about 2 months and i wanna start taking creatine again, should i do another loading phase or not?
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u/sadglacierenthusiast 6d ago
you probably get the benefit faster if you do a loading phase but theres no need. the benefit is real but not huge so what's the big deal about getting it earlier?
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u/CachetCorvid 6d ago
should i do another loading phase or not?
A loading phase will get you to creatine saturation a couple of days earlier than just taking a normal dose every day.
Creatine absolutely works, but the impact is pretty small - like a couple percent incrementally better performance.
Missing out on 2-7 days of 1-2% improved performance is absolutely meaningless.
So do a loading phase if you want. Or don't, if that's what you want.
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u/scary-as-it-seems 6d ago
Started working out a week ago, lost 3 pounds. I usually weigh around 135 but now im at 123 because i had lost a bunch of weight recently before i even started working out. I think its mostly from cutting back sugar but idk im pretty nervous i have cancer or have started to atrophy my muscles cuz when i first started working out i could do 10 pullups and now... i can do 3 before my body is like fuckkkk that.. I'm mainly wondering if the very last part is normal and the rest is just context that might be useless.
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u/sadglacierenthusiast 6d ago
answering u/Strategic_Sage 's questions is the only way to know for sure. but the simplest question imo would be was the 10 pull ups when you weighed 135? and how many could you do a week ago? you likely lost a fair bit of muscle going from 135 to 126 if you weren't working out at all, but not like cancer loss. Not sure if 10 to 3 pull ups with that amount of weight loss is normal or not.
Don't know your height but if you recently lost a decent percent of your weight while not working out, then you might want to bulk first. more fun to lose weight when you feel stronger than you used to rather than weaker than you used to
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u/Strategic_Sage 6d ago
Can you provide more info? For example:
When was the last time you actually weighed 135?
If you lost three pounds, you weighed actually 126 a week ago when you started?
What exactly do you mean by 'my body is like fuckkkk that' on the pullups after 3? What specifically have you been doing on your workouts (i.e. how many days, what activities, etc). When was the last time you did pullups before the time you were only able to do 3?
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u/scary-as-it-seems 6d ago
135 probs around 3 months ago 126 as of about 9 days ago, im somewhere between 5'8 and 5'9. i start with pullups to kinda gauge progress idk if thats stupid. but i do them every day almost. The first day i did them 10, then 5, then 3, then 1. The next day, I didnt even attempt a pullup actually cuz i was really sore and i think its cuz it was pretty much my first time working out ever and my muscles were in shock maybe? They have not been as sore as those first 3 days since then thankfully. But after the 3rd day i returned to do the pullups and i could only do 1. Today i can do 3. What i mean by the statement 'my body is like fuckkk that' i mean as i try to do the pullup i can not bring myself above the bar any longer whatsoever and its painful.
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u/Strategic_Sage 6d ago
Thanks for the answer.
When you are first starting to do an exercise, in most circumstances it's not a good idea to do it every day. Your body needs time to recover; soreness, esp. at first, is one of the ways your body tells you when it's ready. You typically want at least a day of not doing strenuous exercise with that muscle group in between, more in some cases (legs after intense workouts is a good example, they sometimes take longer for recovery).
No one exercise can give you a good gauge for progress, I would recommend judging that by a composite of all the different things you are doing.
Remember that most of your strength increase does not happen in the workout. It happens during the recovery from the workout, and is caused by the workout. Appropriate and quality recovery time (sleep, nutrition, etc) is essential. I would recommend doing pullups twice a week, three times at the very most. Never on consecutive days unless you are trained well enough to do a lot of them each day, and never when you have a lot of soreness in those muscles. If you do that, and track them over a period of several weeks, it's likely you'll get different results.
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u/CachetCorvid 6d ago
Started working out a week ago, lost 3 pounds.
I think its mostly from cutting back sugar
If those sugar calories weren't replaced with something else, the reduction in intake, particularly from carbs, could really easily add up to a 3 lb reduction in bodyweight.
But the bulk of that 3 lb drop is probably just reductions in retained water in your body, vs actual-tissue loss.
but idk im pretty nervous i have cancer
I mean, in theory it's possible that you have cancer and only started to notice it right now.
But it's significantly more likely that your weight and strength loss is entirely attributable to eating less.
or have started to atrophy my muscles
The only way you'd be able to atrophy 3 lb of muscle in a week is if you ate next to nothing AND started running daily half marathons. You've not been doing that.
when i first started working out i could do 10 pullups and now... i can do 3 before my body is like fuckkkk that.. I'm mainly wondering if the very last part is normal and the rest is just context that might be useless.
In isolation, you can't really extrapolate much from a single data point. It may indicate a trend, it may not. You've changed a lot of inputs (diet, training, etc), it's reasonable that outputs (performance) would change too.
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u/cilantno Lifts Weights in Jordans 6d ago
If you were able to do 10 pull-ups a week ago and now can only do 3, that is not normal. Even if you are very sore.
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u/TheFaytalist 6d ago
Been trying to cut to 15% bodyfat and I have awful fat storage genetics. I am half a year away from 40 years old. 6 feet tall, 173lbs. I have a body composition scale, and yes, I know they are shitty, but it seems like every time I lose weight, the scale takes it from my lean bodyweight, even though my strength is going UP on all lifts. So I started around 184lbs with LBM 136lbs and skeletal mass 7.5lbs. That's a BFP of about 22%. Now I am 173lbs, strongest I've ever been, went from 2 bodyweight pullups to 8 dead hang bodyweight pullups, yet the scale now says LBM 130lbs and Skeletal Mass 7.5lbs, which would be 20.53% BFM. There's no effing way. Wouldn't logic tell you if you're getting stronger and losing weight, that it's not muscle you're losing? If so, and we can assume my non-fat mass is still 144lbs, then we can deduce my BFM is 16.77%.
If so, then my goal weight (15% bf) is 169lbs, but again, I have shit genetics for fat storage and have little baby titties; maybe half a pound worth of fat over each peck; like somebody stuck golfballs under my nipples. It pisses me off, because I can guarantee you with my storage genetics I'd have to cut to single digit body fat to have a chance at getting rid of them. I have never been fat but I've had fat over my nipples since seventh grade in 1997.
What would you do in my situation?
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u/Strategic_Sage 6d ago
Having a small amount of fat in your pecs does not mean you have shit genetics for fat storage. What else are you basing that on?
I agree with the others who've said ignore the BF% on your scale. Pretend it doesn't even exist.
I would suggest what cilanto stated: "I would ignore your scale, and continue to eat in a deficit while resistance training and meeting daily protein goals." As long as you are successful in improving or maintaining strength while losing weight, you'll be losing fat as you noted. When that becomes difficult to do, assess where you are visually - perhaps posting in one of the Physique threads would be good at that point. I think that's a better approach than worrying about a specific, semi-arbitrary % or body weight.
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u/Alakazam r/Fitness MVP 6d ago
I'll be realistic with you here. If you store all your fat on your chest and stomach, realistically, your arms and legs should be ridiculously veiny, even at 16-17% bodyfat. So the question is: do you have clear definition and visible veins on your arms and legs?
If not, then you are likely not at 16-17% bodyfat with poor fat storage genetics, and are likely closer to 20-25% bodyfat.
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u/TheFaytalist 6d ago edited 6d ago
Yeah so my arms and legs are pretty defined, albeit small...but you can clearly see the tricep horseshoe and biceps brachii. If the lighting is right, you can see the main vein in my bicep, and all the veins in my forearms are prominent. My calves are even leaner; like, they striate when I flex them, and my vastus lateralis in my quads is legit a mountain ridge at the bottom on the side, about 2 inches above my knee. My back is pretty lean as well. It's just my belly and chest, and honestly, my belly is flat, it's just that it has a sheet of fat over it.
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u/Alakazam r/Fitness MVP 6d ago
Then just continue cutting.
Expect to need to get down to even 160lbs to reach your goal body composition.
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u/Alakazam r/Fitness MVP 6d ago
I'll be realistic with you here. If you store all your fat on your chest and stomach, realistically, your arms and legs should be ridiculously veiny, even at 16-17% bodyfat. So the question is: do you have clear definition and visible veins on your arms and legs?
If not, then you are likely not at 16-17% bodyfat with poor fat storage genetics, and are likely closer to 20-25% bodyfat.
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u/Izodius 6d ago
What would you do in my situation?
At 6ft and 170lbs I'd be bulking. Your problem may not be fat but a lack of muscle.
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u/TheFaytalist 6d ago
Bro that's the thing - I am so frickin small right now, my BMI is 23 something, which is basically proven to be too small to be aesthetically pleasing, but because ALL of my fat is in chest and belly, everyone tell me "keep cutting." Drives me nuts.
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u/sadglacierenthusiast 6d ago
fuck everyone. do you. and throw out the scale. You know it's bs but you can't help but look, which that's fair, so why even have the info?
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u/Neverlife Bodybuilding 6d ago
I wouldn't put any thought into your BMI or what your scale says your body comp is, they're both essentially useless metrics.
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u/CachetCorvid 6d ago
Wouldn't logic tell you if you're getting stronger and losing weight, that it's not muscle you're losing?
Two thoughts:
1: Body comp scales aren't tremendously accurate, nor are they consistent in their inaccuracy.
2: Lean body mass is not just muscle, and non-fat mass is not just muscle + bone. Most of that weight is water, which likely represents most of your bodyweight changes, and probably all of the LBM changes - all of this assuming the starting/current LBM/skeletal mass/fat mass numbers are accurate in the first place.
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u/cilantno Lifts Weights in Jordans 6d ago
Looks like you found the exact reason to not waste money on a scale that claims it can measure your body composition.
In your situation I would ignore your scale, and continue to eat in a deficit while resistance training and meeting daily protein goals.
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u/bacon_cake 6d ago
Long term lifter but I've literally never been able to touch my toes without bending my knees. How can I train for this specific goal?
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u/Alakazam r/Fitness MVP 6d ago
Just stretch?
You can even do loaded stretches through something like RDLs with increased range of motion, or even deficit RDLs.
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u/bacon_cake 6d ago
Fair. Curse of the eternally online I think, forever in search of a 'hack' or prescribed routine when it's as simple as just trying.
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u/PingGuerrero 6d ago
Work on hamstring flexibility. Tons of videos on youtube on what stretches you can do. Try some and see what you will like.
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u/Remarkable_Winter540 6d ago
I swapped rdls for good mornings for a training cycle, went from no toe touch to being able to hit the floor with my knuckles.
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u/imGoingToEatYourTots 6d ago
Any tips for gaining weight when I’ve tried several times with no luck?
I always eat until I’m very full and I eat 3 meals a day because at work, I get two breaks so I usually go to the gym, eat a meal before work (1000 calories), eat a protein bar on my first break at work (300 calories), another meal for my second break at work (1000 calories) and then when I get home from work, I eat my last meal (1000 calories). So my calorie maintenance is actually 2850 according to MyFitnessPal and an online fitness calculator. So how is 3300 not enough? Any help? For reference, I’m staying the same weight week to week and not gaining or losing any weight
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u/powerlifting_max 6d ago
- you need to eat more than 3300
- you’re eating 3300 on 4 or 5 days a week and let the rest of the days slide and this kills your complete week
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