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Daily Simple Questions Thread - September 19, 2021

Daily Simple Questions Thread - September 19, 2021

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Extreme-Square

Are there any recommendations for a 4 day a week powerlifting routine? Tried looking through the wiki but don’t know enough to make a choice. Have been gyming for about two years and want to transition to powerlifting. Help would be appreciated


fh3131

Maybe try /r/powerlifting


PicklesRedd

is using plates under the heel for squats cheaty? I struggle hitting depth, so I use the plates to help me practice getting depth and getting out of the hole, but I feel like it's a lot more easier with it. should I just do conventional squats with no plates under my heels?


maingain2020

check this video at 3mins https://www.youtube.com/watch?v=U3HlEF_E9fo the plate might be compensating for your poor ankle mobility


katsuretsu_

Two questions: - My current routine consists of compound movements followed by straight sets involving bicep and tricep exercises. Would it make much of a difference if I split the compounds and isolated arm workouts into two consecutive days? - Is there any functional difference in training at different times of the day as opposed to training at the same time for every session? Outside of it being supposedly easier to keep track and maintain the routine. Sometimes I just feel like working out in the morning and other times in the afternoon.


fh3131

First question: not sure I completely understand. Doing compounds first, then isolation is good. I highly recommend you follow a good program, which will help by telling you exactly what to do Second question: no, doesn't matter, you will get the same benefits


katsuretsu_

Compounds day 1 isolation day 2 compounds day 3…


fh3131

https://thefitness.wiki/routines/strength-training-muscle-building/


Evil-minded

Hey I would Appreciate some feedback, been lifting weights for around 3 month now, I attempted to do Body Recomposition but seems as I didn't do it right, I'm currently %16 body fat, 6'0, 175lb currently, I I'm currently just doing cardio now, because I want to get down to 10% body fat, I'm not sure what to do. Should I keep lifting or just cut, seems as I haven't gained any muscle even though I add progressive overload.


katsuretsu_

Start cutting. Recomp is very slow and very hard to keep track of.


Evil-minded

Alright for sure, plan on Clean Bulking once I reach 10% what do you think?


katsuretsu_

Sure, when you get out of the cutting phase though increase your calories very gradually.


Evil-minded

Should I be focusing on weight training while cutting, as of now I'm just doing cardio so I'm going to lose my newbie gains.


pilaxiv724

You should do weight training to help you keep muscle. You won't lose your newbie gains, you literally can't lose them. Newbie gains is a term that refers to 2 concepts 1) The neurological adaptation that occurs when someone first begins lifting weights, which allows them to quickly increase how much weight they do in a certain exercise. This can't be lost. Even if you quit working out for a long time, the adaptation will just happen again, relatively quickly (a few weeks) 2) The relatively quick muscle gain that new lifters are able to accomplish. This isn't determined by how new you are to lifting, it's determined by how much muscle you currently have, relative to your genetic potential. People with less muscle build it faster. If you do cardio for a year, but keep basically the same amount of muscle, you will be in just as good of a position as you would have been in terms of how fast you'll build muscle.


katsuretsu_

With enough protein (1g/lb bW/day) you will be able to retain muscle. Incorporate the same weight training program though, but maybe slightly less volume to make up for the decreased energy.


Evil-minded

I have tracked my food intake I can barely get to my maintance, but have always hit my protein goals of 169g


ItsAlwaysBeenMike

Does anyone know a good full body routine that I can use at planet fitness


bethskw

The wiki has some stuff for you! Including a [link to a planet fitness routine mega thread](https://www.reddit.com/r/Fitness/comments/9ldxy3/planet_fitness_hotel_apartment_gym_workout/).


wifeofundyne

Am I bulking or cutting, or both? Basically for the past 5 months I've been going to the gym, do 20 minutes cardio then do residtance training for 1 and a half hour, both upper and lower body for minimum 3 to max 6 days (average is usually 4-5 days). I do not measure calories due to limited time, so I make up for that by generally eating as healthy as I can (with potato chips and chocolate day being the day where I hang out with friends) I noticed after 5 months that I've lost a lot of dead fats that some of my clothes are big on me, and people have noticed that I'm toned a bit. In case it's needed, weight scale measures between 58-60 kg. I'm 20 y.o. 5'2 trans guy


Lofi_Loki

If you lost weight then you cut. If you gained weight (muscle and fat) you bulked. I’d read the wiki to get a grasp on what the terms mean. You have time to track calories. It’s just not a priority. That’s fine, but I maybe spend 10-15 minutes a day tracking and that’s estimating pretty high.


cutefatpie

Hey y’all, I’ve been bulking for some months and next week i’ll start my cut, and i really have some questions before to start it. First, how should I start my cut? (I already have the diet ready) but i’m thinking, should i start cutting the carbs slowly? will i lose my muscles faster if i start the caloric deficit right away or is it okay? Second, there is a better day to start the cut? (like a rest day is it better or a upperbody/leg day?) I REALLY NEED THIS HELP. ❤️


Lofi_Loki

Just start whenever. You can start at the full deficit unless it’s massive (which wouldn’t be a great choice anyway).


cutefatpie

for example, i’m getting 3000kcal a day, and the deficit diet it’s 1800kcal. that’s too fast?


Lofi_Loki

That’s over two pounds a week which is pretty fast. How much do you weigh?


cutefatpie

I’ll go slowly then, to not lose my precious muscles mass!! thanks buddy ☺️


daytradingishard

7th week lifting noobie here. Wasn’t seeing much progress so I had a question or two. I’ve heard people say that you should be close to failure on your last set, but recently people have been saying that you should be close to failure on every set. If the latter is correct, does that mean I should be doing, for example, 4 sets AMRAP minus one or two? Also, my bicep curl, hamstring curl, tricep extensions are not improving much either. Any possible things I’m doing wrong?


Lofi_Loki

7 weeks is not any time in the grand scheme of things. I wouldn’t worry about not having a ton of progress in that time. You should follow a program that has all that thought out for you. What program are you currently following?


daytradingishard

It’s a 4 day upper lower split. I linked it [here](https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout) From others on this sub, I realized my workout plan doesn’t tell me all I need, other than of course needing progressive overload. So I am currently just trying to increase the weight when I feel ready, which may be why I’m not seeing results. The wiki doesn’t have any 4 day beginner workouts which is why I had to rely on this one. But if I’m wrong about this, please tell me


Lofi_Loki

[GZCLP is four days a week](https://www.google.com/amp/s/thefitness.wiki/routines/gzclp/%3famp).


NewHat2710

Hi everyone! I’ve been bulking for a few months now and barely took 2kg… i don’t know what to do I’m a 22yo girl and i eat like 1800kcal a day, do you think i should eat more ? I’m going to the gym about 4 times a week and i can see my muscles slowly getting defined but still not gaining weight I feel im never gonna reach my goal Can you help me please ?


UberMcwinsauce

You should probably be eating more, like another comment suggested I would try 2000 calories for a while. 1800 is a pretty low amount for anyone who works out


NewHat2710

Thanks for your replay! Actually I’m afraid of gaining more fat than muscles… i mean i just wanna get fit And it’s really hard for me to eat even 1800 calories a day i have to force myself 😅 (my appetite is pretty low) so rn i’m eating a reaally big amount of protein and a little less carbs but idk if my body takes It as a cut, do you really think he needs more though i’m eating lots of proteins ?


UberMcwinsauce

To gain weight, calories are what you need, not protein. You need protein to maintain muscle but no amount of protein will make you gain weight if you dont eat enough calories. And your body will only take it as a cut, if you eat a deficit. If you're not in a deficit it's not a cut. I suggest looking at it this way - if it's a struggle for you to eat 1800 calories, you don't really need to be worried about gaining too much fat. It sounds like it would be pretty easy for you to eat less and lose the fat, which you can do as soon as you start to not like the way you look.


bethskw

Sounds like you're doing great except that you could stand to add a few more calories! Try 2000 for a few weeks and see how that feels. Find a food you like that's about 200 calories (cup of yogurt?) and eat it in addition to what you're doing now.


Lofi_Loki

Eat more


Seacra

if your goal is to gain weight, and you aren't gaining weight, then you should eat more.


Galactical-Edge

What are things I should eat cuz I'm now exercising?


justinb823

Nutritious foods and get enough protien


Galactical-Edge

Can you name some good meals with that?


justinb823

Any sort of lean protein source- chicken, turkey, 97% lean/ 3% fat beef, tuna. Any source of carbs- rice, sweet potato, quinoa and then I like to make sure to get plenty of green veggies like broccoli, asparagus, green beans, spinach. I’d say just try to stay away from processed foods and aim towards foods with more nutrients


RiskOfRains

Feeling kinda down on how bad i am at squats. Just wanna know if these are horrible numbers or okay numbers. Okay so i mostly do cycling so i train my legs alot. But i dont have massive legs only lean legs. I weigh about 60kg and i am 178cm Today i squated 80 and it was fking hard but i did it. Still i feel really weak i should be able too squat 100. Dont know do you all think my progress are slow?


bethskw

If we tell you you're weak, will you feel bad about yourself and train harder? If we tell you you're strong, will you feel good about your progress and slack off a bit? I'd like you to feel good about yourself AND train hard, so pretend I said whatever will get that result. The truth is that everybody's different and it truly doesn't matter where you are at any point of the journey, only that you keep moving.


RiskOfRains

No not all lay it on me if its bad numbers then i know and Will improve. Its just im 178 and Only 80. I cycle for godsake i should be stronger. Just dissepointed in myself. But you know try try again i guess.


Seacra

80lbs or 80kg? how many reps? we can't tell progress if we don't know how long you've been lifting. At that height, you're pretty light, so I'd guess you wouldn't be super strong in the first place. I'm about 58kg and 169cm, and squat 63kg for 5x5, but I'm just a beginner as well.


RiskOfRains

Hey sorry for late answer. I do 5x5. And got too 5x4. Been lifting now 2 months. Majority did only cycling and light weight before


Seacra

still dont know if its 80lbs or kg. if its lbs, it's definitely light weight. Not horrible numbers though, we all gotta start from somewhere. You shouldn't expect to have "good numbers" at your body weight with only 2 months of lifting. Give it another 5 years and you'll have good numbers.


RiskOfRains

Its kg its kg. I Think 80lbs in kg are 36kg. And that is waaay too low. No its 80kg


Seacra

80kg for only 2 months in is pretty solid.


RiskOfRains

Thanks i appriciate it. But it could be better! But so many comments here have motivated me like crazy! sometimes you just need a little helping push.


backfire97

I'm going to have class on MWF and would like to use the university gym before or after class. Anyone have any good 3 day fitness programs that they'd recommend? There is one recommended in the sidebar that is an A/B program but I was recommended by my friend(s) to focus on a specific muscle group each day but would also like to know the specific lifts I should be doing on each day so I can watch videos on the form/technique and have a plan when I go in. I have friends that go 4 times a week but I want to get stronger before joining them and also am not really a huge fan of their schedule


Felllup

If you’re going only 3 times a week and you are a beginner you should do full body all three days. Doing a specific body part each day means you’re hitting it once a week, but with fully body you hit every part 3 times a week. The day in between will give you enough time to recover while getting a lot of volume on all of your body parts. With that said, the A/B beginner routine would be a great fit for you until you want to increase your weekly sessions.


backfire97

Thanks a ton. After reading some articles and talking to friends, I came to the same conclusion


synthstars

what are some of y'all's fav hiit workouts? i wanna try some good effective ones


bethskw

Effective for what? The answer will depend on what you're trying to achieve.


Batsmurf1

What's hypertrophy? I've seen multiple explanations but it's still confusing


JaysusFierceMild

Hypertrophy is the increase of size of a tissue through the tissue's cells getting bigger. Muscle hypertrophy is the increase of muscle size. Commonly known as "building muscle".


Senicc_

I see lots of posts about too high volume, etc. But am i training with too much volume if im still applying progressive overload and making gains? I mean yea sure i make gains but am i maximizing the gains?


Boring-Barnacle2622

You are probably under your maximum recoverable volume if you are still making gains.


Senicc_

Okay thanks. Yea i mean i realy get confused sometimes. I try to train as close to failure as possible most of the time, not fully tho. Im 18 ( i dont know if you can handle more volume at that age?). I have a pretty high volume PPL split but yea im still making gains. Not that quick tho, but i mean im going into the 4th year of training now.


Rmprankone

***Why is my bench press unable to improve?*** I run a PPL 6-day split with rests on Sundays. I eat 3000-3200 calories a day with 280 protein minimum. I hit every muscle group twice with the split i'm running, and I'm on my final four weeks of the 12 week program. Since week 6, i've been stuck at 175 pounds at 5 reps, with the help of a spotter to push for rep 6. My push days, simplified, is a flat-bench barbell bench press, incline dumbbell press at 15 degrees on my bench, weighted dips, and some kind of cable variation to finish my chest sets. For three weeks now, i've struggled to progressively overload into higher repetitions with the same amount of sets (3), and the only overload I can work on is adding more sets (wouldn't that just equal more junk volume? I'm at 24 sets of chest a week already). I'm truly unable to add one more rep on my bench, or even my incline dumbbell press. ​ I started the program at 155 for 6 reps, and in 2 months added roughly 20 pounds to my bench, but this wall I've hit has lasted roughly 3 weeks now. I don't see a need to increase calories when I already weigh 190 pounds- I should be able to improve my strength without the unnecessary caloric intake at this point if my protein intake stays super high. ​ I'm taken videos to watch my form, and the technique looks good. My frequency for each muscle group is high with matched intensity, but has anyone else hit a wall in training like this? Unable to progressively overload a working set (at 175 for 5 reps safe makes that an 80% RM)


YoKindaSuss

I have read on other posts here that strengthening the triceps helped some people push their PR on Bench, might be worth looking into


Nolamboforme

Try splitting with heavy session of 185 for 5 sets of 3 and a lighter higher volume day using 155 for 3 sets of 10. This way, you'll get used to the heavier weight and get used to pushing out more reps.


Nuarada

Honestly what helped my improve my squat was cutting volume and taking more rest days


Rmprankone

thanks for the input


Boring-Barnacle2622

If you are using a spotter to push for a final rep, then I think you are training too close to failure. At the novice level, you can train with 3 reps in reserve can get similar results. What I would recommend is lowering the intensity and raising the number of sets per week.


Rmprankone

oh. interesting. alright, thanks for the reach out


Gearmeup_plz

Hey if I was a true 12% bodyfat & I lost 1% of my bodyweight per week would that mean in two weeks I’d be 10% & in 4 weeks I’d be 8%? Just asking if bodyfat percent and percent of bodyweight are the same?


gijsro

If my math isnt mistaken you would be 8.3% in 4 weeks yes. Thats assuming all the weight you lost is fat


DaDuragDonDada

[Deadlift ](https://imgur.com/a/iqm2Lyx) 510 x 1 @ 7.5 RPE 435 x 3 Looking for a form check and what you think the RPE is for 510lbs. Sorry i only provided a front angle but listening for suggestions. if u need more angles i’ll be sure to upload again next week.


gijsro

Looks solid imo


Dense_fordayz

RPE is about your perceived amount of work for that set. Did it feel like you could have gotten 2 more reps?


borisdebladov

Searching for something, I remember seeing or reading a workout before, for abs, that basically hit everything but removed any exercises that would involve much hip or back taking over. Basically my abs sucks and my back and hips are thought so need to isolate abs. Does this or something similar ring a bell with anyone?


Boring-Barnacle2622

Generally its the dynamic exercises where the hip flexors kick in, particularly leg raise variations but also in crunching movements. What you could do is to just do static ab training for a month e.g. planks and hollow body hold progressions. In particular planks because during a full plank your hip flexor is completely relaxed. What this would do is strengthen your abs enough that when you move on to dynamic movements you will be more likely to do them with good form as your abs will be stronger relative to your hip flexors than before.


Dense_fordayz

You can't really isolate your ab muscles. Train movements that work core strength and that will work your abs more directly. Hanging leg raise, weighted situps, weighted planks, ab wheel, etc.


Zealousideal-Tax4890

Are yoga and workouts enough for a healthy life? I want to make sure I have healthy wrists, tendons, ligaments, all of it, even when old. What workouts should I do for my health? Stretches ( like yoga? ), workouts for the wrists or something. I have no idea


Lofi_Loki

read the wiki. It has way more information than anyone can give you in a comment. /r/Flexibility is also a great resource.


Relaxedllama

Hello.I am male,165cm tall,17 yrs old,doing nsuns.I notice that my daily intake of calories is about 1500-1700 and around 100-120 grams of proetin.I train six days a week about 2 hours per day.I've been asking questions here recently a lot because I am quite confused and worried.1500 is dangerously low but for me I am gaining weight eating that little.Anything above 1500 I will feel like my stomach will explode and get the urge to vomit.I also start gaining fat around 1500 calorie and then it stops and I sit at around 20% bodyfat.Last week I was on vacation and I ate only when I was hungry and I lost 2kg but I I think most of it was muscle.I think I ate less than 1000 calories a day.I also have IBS.I don't think this is normal even for a shorter smaller person like me.I see people that are around my stature eat a lot more.I am not anorexic or anything like that.Should I be concerned?I am think of consulting a doctor


Lofi_Loki

If you have a medical condition and are concerned I would absolutely consult a doctor. You should also read the wiki, because you seem to have misconceptions about diet and exercise (specially thinking you lost 2kg of muscle in a week).


shiroyasha244

What are good pre workouts?


Dense_fordayz

Things with caffeine in it


Lofi_Loki

I like caffein and carbs of some sort. I have Animal preworkout that I’ll take if I don’t have coffee on hand. Really it’s up to what you like. There are tons of brands and unless one is particularly shitty, they’re all about the same and none are necessary.


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LameGains

You don't need a tailor fitted fitness program. Pick a program from the wiki. Most of the ones that you'd get tailor fitted are just the same as whatever everyone else is getting. Not worth the money.


Lofi_Loki

Why does it need to be tailored?


CanadianCamel

28 yo male, 6'1, 160lbs. Access to adjustable dumbbels (up to 72.5lbs each) and a bench only. Been off and on for years so I have a decent amount of knowledge but a beginner in terms of my lifting #s due to not being consistent over the years. Anyways, been consistent with tracking my calories and PPL this month but only once a week (6x is tough for me rn) and want to switch over to a Upper/Lower Split so I can hit each muscle 2x a week (for a total of 4 workouts a week). I also might be getting married in about 100 days so if you have a better suggestion (such as a full body split) that will lead to a better transformation in that timeframe I'll happily listen. Would really appreciate some help. Here's the Upper/Lower Dumbbell only split that I found. Day 1: Dumbbell Upper Body Workout Bent Over Dumbbell Row 4 8-10 Dumbbell Bench Press 4 8-10 Dumbbell Lateral Raise 3 8-12 Dumbbell Pullover 3 8-12 Dumbbell Bicep Curl 2 8-12 Dumbbell Tricep Extension 2 8-12 Dumbbell Shrug 2 12-15 Day 2: Dumbbell Lower Body Workout Goblet Squat 4 8-10 Dumbbell Stiff Leg Deadlift 4 8-10 Dumbbell Plie Squat 3 8-12 Dumbbell Hamstring Curl 3 8-12 Standing Dumbbell Calf Raise 3 8-12 Plank 3 20 Secs Day 3: Dumbbell Upper Body Workout One Arm Dumbbell Row 4 8-10 Dumbbell Shoulder Press 4 8-10 Incline Dumbbell Bench Press 3 8-12 Chest Supported Dumbbell Row 3 8-12 Dumbbell Hammer Curl 2 8-12 Dumbbell Floor Press 2 8-12 Seated Dumbbell Shrug 2 12-15 Day 4: Dumbbell Lower Body Workout Dumbbell Stiff Leg Deadlift 4 8-10 Dumbbell Rear Lunge 4 8-10 Dumbbell Hip Thrust 4 8-10 Dumbbell Split Squat 3 8-12 Seated Dumbbell Calf Raise 3 8-12 Planks 3 20 Secs


VAGINAL_CRUSTACEAN

Looks good to me, assuming you're adding weight / reps or otherwise progressing week to week. If you can do 4 days consistently, the frequency will be more beneficial than the additional intensity/volume you might be able to get with a bodypart split


Seraphymz

I am a 25M looking to do some light-moderate strength training and am also on a weight-loss journey (currently 245lbs started at 359lbs). I am noticing I tend to run out of energy quickly and not make much progress in my workouts lately, I also tend to l feel burnt-out/nauseous after doing anything other than cardio. How important is pre/post workout snacks, and what kind of snacks would you recommend?


stickysweetastytreat

Sometimes, people end up feeling TERRIBLE when they don't eat enough before a workout. Other times, people feel terrible when they eat TOO much before a workout. You'll have to experiment to see what works best for you. Something like a banana, yogurt, some apple slices, a snack bar, would be good to eat like an hour or so beforehand. Also-- how big is your calorie deficit? If you're on a really extreme deficit, that can impact your energy too.


Seraphymz

My deficit should be minimal if anything right now, I stopped counting these days. But I’m eating 3 decent-sized meals plus 2-3 snacks a day. I’d estimate I’m eating 2500 calories


stickysweetastytreat

If you're losing weight, you're on a deficit. I would check in with that, and the snack timing in my previous comment.


darkbane

Are you doing your strength training before your cardio? If not you should be -- you'll have a lot more energy at the start of the workout which you'll need for weight lifting. For snacks, fruit like apples, bananas, and oranges could be good post work-out. Finally, if you're consistently feeling burnt-out and tired af, you may just be going too hard. It's a weight-loss journey and it's okay to take your time. You can make some days more chill and other days more intense. As long as you're able to move toward your goals steadily, you should be okay.


Seraphymz

I rotate so every other day I’ll do strength training and every other day Cardio 5 days a week (occasionally I’ll also do cardio on weekends if I’m feeling up to it) so I rarely do both same day. I just don’t feel I’m doing that much yet still feel burnt out and wondering if it’s not eating the right stuff


darkbane

It's possible. What are you eating? It'd be worth mentioning to your doctor next check-up. In general though, you should make sure you're getting enough water + electrolytes. Electrolytes especially like potassium not being adequate can lead to more frequent cramps and general sluggishness. Try having a banana before or after your workouts and drinking a little more water.


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Boring-Barnacle2622

Lighting makes a huge difference


Nolamboforme

And filters


JanVesely24

So I’m bulking right now. Should I be increasing my protein intake as I gain weight? Im eating 180 g but I’m trying to gain 20lbs. I’d imagine I’d increase my protein accordingly.


Boring-Barnacle2622

Yes as the ratios are per bodyweight


argon_palladium

yes you must, 0.8 to 1 gram per lbs of body weight is good enough


fluorescent_hippo

Is it normal for CNS to be shit after taking a break from lifting for like 4 months? I've not lifted since April ish, and all of my lifts went down by half. Like my bench was 220 for reps and now I feel like I'm about to drop 135. I shake like crazy lifting and this is for all lifts. Usually by set 3 the shaking goes away but literally completely fresh I just shake uncontrollably. Even warm up sets. I also feel like a twig. I mean, I wasn't huge by any means but now I just feel like I'm back to where I was 4 years ago in terms of size


Dense_fordayz

Yes, this is normal


T3hking

4 months is a long time. Why did you take a break - was it due to illness? If this was just a short hiatus, then it's normal.


fluorescent_hippo

At first it was just because I didn't feel like getting a gym membership for the summer and I was trying to maintain as much as possible with calisthenics. Then I got appendicitis and have been having issues since then so I haven't really been able to. I essentially lightly bed rid myself for the last half of summer and was having issues eating. I'm not surprised I lost a lot of strength, I just didn't expect to this extent lol. Luckily the problems I was having have gotten a lot better so I'm lookin to go to the gym 5 days/week regularly again


stickysweetastytreat

There's a difference between taking a break just because you wanted to, and something taking you out, like appendicitis, which is def not an insignificant hit, esp if it's still an issue (it wasn't removed?). Your body's been through a lot-- let go of the judgement, do the work & practice patience. You'll get it back! You should mention it to your doctor next time too.


fluorescent_hippo

Nah it was removed, it just seemed to have triggered some kind of pelvic floor issue where I'd get sharp pains in my pelvic area and felt like I had to pee every 10 minutes, PT said I shouldn't lift heavy for a bit. Weirdly though, I started working out and it actually completely cured it.


stickysweetastytreat

Was it a pelvic floor physio, or just general?


fluorescent_hippo

Pelvic floor physio.


stickysweetastytreat

That'd prob be good feedback for them (or not, if you don't want to bother); sounds like you're back on track anyway though. Good luck!


fluorescent_hippo

That's a good point I should contact them. thanks for the help!


cashobar

For GZCLP, would it be a good idea to replace one of the T3 exercises with barbell rows? I feel like there’s very little lats being worked in the routine


darkbane

You looking at the right program? https://thefitness.wiki/routines/gzclp/ -- it's got lat pull downs or dumbbell rows every workout. That's plenty of lat work.


cashobar

Yeah that's the program I was referring to. I'm just a little bit unsure if 3x15 is good for long term strength for the lats. What's the reasoning behind not doing say 5x5 barbell rows instead? Isn't more than 12 reps for endurance training? Will this really be enough to build proper strength?


Dense_fordayz

Because this takes a lot of energy and will take away from deadlifts. Heavy barbell rows are very similar movements. Plus it will take recovery away from squatting as well. The t3 is about just getting some low intensity volume to grow muscle mass. Lats are used in a lot of movements anyways and gains plenty of strength


darkbane

Lats play a big stabilizing role in all of the 4 main compound lifts especially in deadlifts. Those 4 main lifts are pretty good for engaging your whole body so training those primarily will "build proper strength." Gzclp is a beginner to early intermediate program though and it'll help you get a strong foundation. The lat work as a t3 is plenty for just building the late as accessories for your main lifts. If later on you have a specific goal to build a bigger back or specifically target your barbell row strength you can switch up your programming


cashobar

Alright cheers. I used to lift a lot a couple of years ago and reached some decent stats (almost "1/2/3/4" aka 1pl8 OHP, 2pl8 bench and so on...except for DL, I suck at DL) but now my max squat is probably 60-70kg, with bench at maybe 50-60. How long do you reckon I should stick with this program before moving on? When am I not a "beginner" anymore? Again I have previous experience but I'm really skinny right now lol. Just wanna get back at where I once was.


darkbane

Depends on roughly how big/tall you are. Those stats are pretty solid for an average height person so you'd likely be past early intermediate unless you're over 6ft or something. That being said, you could do GZCLP for a 2-3 months to get back into the swing of things. Eventually, when you're starting to feel 1. way too tired after each workout or 2. no longer able to increase your strength, then you should adjust your programming. Regular GZCL (same idea as the LP but with a longer training cycle) or 5/3/1 is what you could do from there. The general idea though is that you'll eventually try to increase your strength slowly over the course of a month or even longer before reaching new PRs. Linear progression (increase weight each workout) no longer works. Instead of "testing" your strength every workout, you'll "test" your strength once a month or something like that.


bigboiquack

i’m uh a guy that’s 13, 5’4 and 152 pounds, what do i eat, how often do exercise, do i count calories? there’s a lot to be said but i just want a good answer to how i can lose weight, i’ve got all the motivation and patience but no clue how to start


Izodius

Determine your goals then read the Wiki.


KoolDude123411

[https://thefitness.wiki/getting-started-with-fitness/](https://thefitness.wiki/getting-started-with-fitness/) this has basically all you need to know, read everything , I personally think you are way too young to need to count calories however.


OsMaN_MH

Alot of people train every muscle group 2 time a week, i can only hit the gym about 4 times a week, is it possible for me to accomplish this too?


LameGains

If you think about it you could workout only 2 times per week and still hit every muscle group. Pick a program from the wiki that suit your schedule.


Boring-Barnacle2622

Yeah with 4 days an upper lower split works well


KoolDude123411

You can with an upper lower split , meaning you'd do u/L rest then u/L rest, rest


AsteroidSnowsuit

From every sources, it seems like the exercise level for the TDEE is different. I get between sedentary and moderate exercise. I weight 180lbs, 6ft tall and around 18-20% body fat. I am 18 years old. I am at schools 5 days a week, sitting down at least 30hours a day. For my job, I am sitting down on front of a computer. I get a bit of walking by going to and from school, climbing the stairs, etc. I lift weights around 3-4 times a week for 30-40 minutes, something going to 60 minutes. I try to push myself as hard as I can, but it’s a bit hard breaking some mental barriers. Where would I situate myself? I get between eating 2000 and 2300 calories per day to lose weight. I don’t know if it’s right or far from it. Can you help me figure this out?


Izodius

Use a TDEE calculator as a starting point. Then fully and accurately count your calories. After that watch the scale (for a few weeks), if you're losing weight (downward trend), then you're in a calorie deficit.


BorisTheBladee

Maybe this isnt the right place, but i woke up this morning, dehydrated from drinking alcohol yesterday, and stretched out my upper back (arms in the air and leaning back), and i felt something pop. I had an instant sharp pain in my upper back near my shoulder blade. If i take a deep breath it gets tight and painful. If i bend over or move my upper body in a certain way it gets tight and painful. The pain is in a very specific area so i wonder if its just a knot. Using my foam roller is very painful but once i have rolled it seems to ease the pain for a couple of hours. Can anyone take a guess at what this is likely to be or should i just rest and see a PT if it doesnt get better?


stickysweetastytreat

Rest it for now and see a PT if it doesn't get better. If your PT tends to book out in advance, you could schedule the appt right now, and then cancel within their cancellation policy rules if it happens to get better. It could be a knot, could be a spasm or something else.. not enough info here.


dotexec

Anyone have a good spreadsheet for tracking body measurements?


marct1994

Looking for advice on effectively cutting, information below. ​ M, 5'7(5'7.5 XD), 27, 170 lbs. My scale (trustworthy), says 18% body fat. I've been a casual lifter (with serious stints) ever since I was a freshman in college (about 8 years now). I've had health issues (tendinitis) which has made my weightlifting journey not a straight arrow and I went through law school which seriously strained my availability. Now, I'm a 27 year old attorney. I work M-F in a major city. Leave house at 6:30/6:15 A.M., don't get home until \~7:30/7:45 P.M. Work the weekend a little. The spur for this post is that I got a home gym setup last year (yay for attorney money), which has allowed me to lift much more regularly. Every day (every single day), I do 20-30m on a Peloton and then I do my own P/P/L split (not so long, about 30-40m of main and some accessory lifts). Anyways, who knew, but lifting for a year can make you strong (in my eyes) again. My lifts have sneakily grown to a 1RM bench of 245 lbs, deadlift 370 lbs, and squat 300 lbs. These are big numbers for me. ​ HOWEVER, my weight has also ballooned to a whopping 170 lbs. I'd like to cut to show off my physique, as right now I just kind of look muscular with a shirt on, but off, I just look somewhat fat and muscular. I know how to lose weight--eat less than you burn (IIFYM etc. etc.). But what I struggle with is effectuating it, especially when lifting. How did people in similar situations (professionals working long hours away from home), effectively cut while maintaining muscle you've worked to build? Any tips? I also live with my in-laws (yay student loans), and they're very traditional in terms of eating dinner together, which they obviously cook while I'm at work. So, meal prepping my own foods is not really an option nor is counting calories. The good news is they're healthy people who eat well (Polish immigrants eating lots of fermented and organic meats), but I don't know what's in it. Any tips from others who have faced a similar situation and made progress? ​ Thanks in advance.


darkbane

You have to commit to the idea to actualize it. If you want to lose some weight, first make it a concrete goal for how much you're trying to lose and what rate you want to lose it at. After that, you can hold yourself accountable by weighing yourself once a week to track progress. Set a start date and an end date to make everything more concrete. Finally, you can commit yourself by telling everyone you're trying to eat less. By making it clear to everyone you're trying to lose weight, they should eventually adjust to you eating less by making less food etc. One thing though is that you have to be willing to lose strength and recognize that lifting less is expected and normal.


marct1994

Do you have any tips for h to curb hunger? That’s my biggest problem. I’ve set goals in terms of weight l is a before, concretely like you’ve suggested, and failed to actuality it do e to usual staving hunger I face during the day at work.


darkbane

A few tips when you get hungry. First, chug some water. Second, purchase a lot of sugarfree gum and chew on that if you feel like snacking. Third, if you're still feeling a bit hungry, purchase fruit like apples or oranges. Force yourself to eat the fruit first before anything else. Finally, if you really are still hungry, something like string cheese with high protein and lowish overall calories are good for making you feel less hungry. Even if you ate two of these that'll still be relatively low calories overall. And a lot better than a bunch of cookies or something.


marct1994

Thank you for the help, mate, I appreciate it. Going into Boston up 93 every day and back just makes me feel so hungry, but bringing apples or fruit and sugar free gum is a really good idea I haven’t implemented before and hopefully it’ll make the next steps easier. Imagine if I could cut down to 160 while keeping my lifts, it’d be a dream come true.


BigBenDaIllest

So I know this will be complicated to answer without a video of me squatting but please give it a try if u experienced the same problem Im doing reddit PPL and squats have started recently to give me pain in the top of my hips, I think its called hip flexors. I brace my core, back is straight, chest up, i look in front of me, feets poiinting outwards with about shoulder width, but when im in the bottom position this is where the pain starts, I push while contracting my glutes and quads but i feel the most tension in the hip region. What could I potentially be doing wrong ? Leaning forward too much ? Going too low ? I tried deloading but the pain came back once i got back to challenging weights. The pain isnt unbearable but like when i do romanian deadlifts after the squats, its disturbing me when i hinge back to the standing position, i can feel some soreness in the hip region. This is making me hate leg day, i dont feel any pain during leg press so I know its a squat problem. Thank you for your help


stickysweetastytreat

>What could I potentially be doing wrong ? Leaning forward too much ? Going too low ? What happens when you don't lean as far forward, or go so low?


SpaceCondom

Can I do a single 80g protein shake a day, or should I split it in two shakes of 40g?


BetterGuaranteed

Would be better to split but ony if you can still ensure hitting your general protein intake


ingenious212

doesn't really matter.


argon_palladium

yes but it can be easier on the stomach to split.


mac11_59

Almost everything I've seen regarding this topic is that the body can only absorb 30g of protein in 1 hours, but due to plenty of people getting big from eating 3 or 4 times a day, and conventional wisdom saying that you need 1g of protein per pound if body weight...I think something is off. (4 meals x 30g of protein = 120g protein, most people are much heavier than 120lbs) Someone might correct me, but I don't think it matters. As long as your body gets the protein in, it knows what to do. What would matter more is instead of you having that second dose of protein shake, you had an actual meal. If you don't mind me asking, why are you considering 80g of protein shake over less than that and a meal? Edit: My first paragraph isn't clear in what I was trying to say. I'll leave it up there for context. The following is what I should have said: If you look around on the internet, alot if people will say that you can only absorb 30g of protein at a time, and there for, anything more than that will just be pissed out. This isn't true. It can't be. Plenty of people get big with only 3 or 4 meals a day, and given that you need 1g or protein per pound of bodyweight to do that, that 30g at a time limit can't work. I say this so that if you go around and seeing that, you'll know it isn't true.


KoolDude123411

The body asorbing 30g of protein is technically true as in the time it takes to asorb protein in an hour is around 30 grams, but you can eat more than that it will just take longer to asorb. Nothing is off...Like you said it depends on your body weight, I'm personally 190 pounds so I aim to get around 190 grams of protein, so my setup is like this: Meal 1 : 30 g protein Snack: 42 g protein Meal 2: 40 g protein Meal 3:50g protein Meal 4: 35 g protein


mac11_59

This actually supports my point. That only 30g of protein can be absorbed at once doest seem to be true if you need 1g per pound.


KoolDude123411

That doesn’t support your point because even if only 30 g can be absorbed at once you can still eat more than that


mac11_59

Looking at my comment, I can see where I could have been more clear. I should have said, if you look around on the internet you'll see people say that only 30g can be absorbed at once and the rest is pissed/shit out later, meaning that consuming more than 30g at a time is a waste. You can go through and see that said alot in the internet. My point was, that this isn't true. It can't be if meal plans like yours work and you need 1g or protein per pound if weight. I said it this way to point out, "hey, this is something you'll see alot if you research it, but don't believe it." I wasn't clear, and I apologize.


SpaceCondom

Thank you for your answer! I’m aiming for 160g of protein per day, so it depends on how much I plan to eat during the day. Sometimes I only eat half of it during my regular meals, so I try to fill up the remaining half with one or two shakes.


LameGains

Untrue


mac11_59

What part?


rosebud9706

Can you lift before eating breakfast (so fasted since your evening meal the night before), or does it get in the way of building muscle?


Section225

Yep, I believe research tells us the time of day working out does not effect results. Whatever works best for your body and schedule (for example, my workouts suffer if I try to lift or do cardio before I've been awake for a couple hours). Same with food intake, it shouldn't matter when the nutrients are consumed, just as long as they are consumed. Whatever is comfortable for you.


rosebud9706

Thank you! :) That's good to know


Creatine_Cowboy

Yes you can and no it doesn't.


rosebud9706

Thank you! :)


pl4ybo1c4rt1

Just started a cut for my first time. I work out 2-3 times a week for roughly an hour and a half - 2 hours, lifting heavy. Yesterday I miss read my calorie tracker and had too large of a dinner, about 300 calories over. Today I woke up late and was very busy so I only ate about 1100 calories, but I still did my entire workout. Just curious as to if that one day of 300 over will set me back a few days? or is it okay like once every couple of months? and will the lack of calories today make my workout non effective?


graravn

To gain a pound a week you need to be in about 3,500 calorie surplus. So that extra 300 calories will make you gain (gasp) a whooping .08 pounds! It’s just one day, you’ll be alright.


Evening-Read-2799

What’s the difference between starving yourself for a calorie deficit and running 5 miles then eating those calories? In theory it’s the same but I find that hard to believe


LameGains

Running 5 miles doesn't burn as many calores as you seem to think. If you are starving without running 5 miles you're sitill starving if you run 5 miles. Anyway, it's not the same. In one case you just ran 5 miles, and you have that recovery tax to pay, which is not payed by merely eating to cover what you burned. But, you just ran 5 miles which is good for other reasons. The weight loss will be the same.


ingenious212

Your body makes energy from food and/or storage even if you don't run. It's what keeps you alive and functional. You need X energy to be alive and do stuff. If you eat less than X, your body will go to it's stores (muscles and fat stores) to generate the remaining energy to reach X, so it can continue living. If you eat X, but go for a big run that day, X will not be enough energy for your body to continue living. So to reach the new energy requirement Y, your body will go to it's stores (muscles and fat stores) to generate the remaining energy to reach Y from X. This is very easy math, which is why calorie counters usually use the simple \[goal calories\]-\[consumed calories\]+\[exercise calorie surplus\]=\[calories you still need/can to consume\].


Benkenobix

starving is easier


Evening-Read-2799

Stop lol


DannyPopadoo

From a weight loss standpoint, they're identical. The only benefit of going for the run and eating is improving your cardiovascular health and you might fit more protein & micronutrients into your diet, but otherwise there isn't much of a difference.


Evening-Read-2799

With eating more and upping protein is that the only benefit when it comes to keeping more muscle and burning fat or does the cardio help burn fat also


DannyPopadoo

You burn fat if you're in a caloric deficit. That's all there is to it. Cardio burns calories, so it can help you get *into* a caloric deficit, but it doesn't guarantee you lose weight just because you do it. The protein is important because you need to resistance train and consume adequate protein to not lose (too much) lean muscle when losing weight. If you didn't eat enough protein/do enough resistance training while in a deficit, you'd lose fat *and* a lot of muscle, resulting in spooky skeleton body.


Creatine_Cowboy

Cardio without calorie deficit does not burn fat.


Evening-Read-2799

I mean cardio with deficit vs deficit no cardio is there a difference in fat vs muscle loss when you lose weight


Creatine_Cowboy

No.


greekgod42069

I have good muscle building genetics and currently am loosing weight and trying to gain more. The problem is that I don't wanna be too out of proportion and have a lean built. So, how do I know about what should be the size of my say biceps to be aesthetic. Is there any way to know the exact measurement or I keep experimenting with size and replan everything according to it.


UberMcwinsauce

Most popular programs out there will keep you pretty in proportion. There are no exact standards you can try to follow or anything, just reduce volume of a part you think is overdeveloped and increase volume for parts you think are underdeveloped.


DenysDemchenko

There are no standards here. Just look in the mirror and adjust accordingly.


zambur-e-bahar

Is there a PPL I could do that isn't an LP? I was gonna go for Metallicdpas PPL until I came across [this](https://www.reddit.com/r/Fitness/comments/atyygv/altering_reddit_ppl_for_a_cut/?utm_medium=android_app&utm_source=share) thread that said running an LP when you can't foresee yourself adding weights linearly per week isn't optimal or advisable. I've been running 3 day programs and have tried 5/3/1 as well, and I feel like trying out a 6 day PPL program now. Which program should I go for?


Creatine_Cowboy

Read "when you can't foresee yourself adding weights linearly" as "when you're not a beginner". Are you a beginner? If so, then LP is fine.


zambur-e-bahar

Thing is, I am a beginner, but I doubt my ability to increase weight linearly every week, especially on bench. Is there no PPL without a linear progression periodization?


Creatine_Cowboy

You'd be surprised how quickly you gain strength as a beginner. I'd still recommend trying an LP, there are plenty of other 6 day PPLs online though.


The_New_Renegade_

I wanted to understand whether combining 2 isolated movements at once turns it into a compound exercise? For example if I did a bicep curl and immediately did a military press Or a squat and military press with a dumbbell is this a compound movement because I'm working one muscle after the other or a curl after a chest fly In benchpress squat and deadlift I use multiple muscles at once but I looked up dumbbell compound exercises and most of them used this formula so that made me curious on how it works and I didn't know where to ask so I came here


iWantToLiftAgain

No. A compound movement means you move at more than one joint at the same time (when done right). So a curl only moves at the elbows, but the squat moves at the ankles, hips and knees. Overhead press is a also compound movement, a dumbbell overhead press is still a compound movement. Same with dumbbells squats, dumbbell bench, dumbbell deadlifts and a bunch of others.


Kaizerx20

Estimated bodyfat? [Pic](https://imgur.com/a/8LfcWdf)


BetterGuaranteed

20-25% more likely to the end of 25


FutureHusband93

20-25% I'd say.


Ivysaur44

20% ish maybe?


slaylum

What would y’all say is the optimal weight for a 6’2 athlete? I know this sounds like a pretty dumb question but I’m trying to figure out my goal weight to bulk up to. I don’t know when my mass will start diminishing my athletic ability and explosiveness. If sombody could link me to research in this area that would be sick.


Creatine_Cowboy

Depends.


Mediamuerte

Well what sport?


slaylum

Obscure ass sport so I’ll say that I just want a good mix of being strong while being functional and athletic. Closest comparison physically would probably be a football running back.


UberMcwinsauce

We're on the internet so the most useful answer would be to just name the sport


Ivysaur44

What’s the sport?


Mediamuerte

I play rugby. Get as big of muscles as you can, without getting too fat to hurt your agility. Top speed isn't as important as explosiveness.


Creatine_Cowboy

220ish? Obviously hard to give you a specific answer.


cilantno

Sounds like a rugby player. I’d imagine you’d want to be above 100kg, maybe above 110.


imfreshkilla

Hi, I would like to have advice on how to deal with overtraining. Sometimes I have practice in a red zone. Realize it only when I'm done tho. Usually, after those workouts, I can't sleep or sleep very badly and wake up few times per night and see some bad dreams. Also, I feel my body "shaking" a bit, like nervous vibrating. How to deal with overtraining. Mybe you have any advice? I understand about rest after practice, but the point is to know how to deal with it the same day. Or how to reduce muscle soreness the next day. Thanks


graravn

Now that you know what makes you feel that way, stop doing that.


imfreshkilla

I heard that vitamin C reduce muscle soreness