Agreed, just wanted to toss the possibility in there.
Fitness General: Diet, Motivation, Body Positivity, and Memes
- Thread starter StormEagle
- Start date
Reading through the thread; some pointers:
1) To the poster that hurt his shoulder doing too many pushups: if you are going to do pushups, quality matters more than quantity. Do jump pushups. These target the chest more than anything. During the pushing motion of the pushup, you just push up as powerfully and explosively as you can into the air, and when you land back down you explode back up again. No need to go too crazy with the reps.
2) Pull ups are not just for muscle building, but also a great stretch. Even if you are too heavy to do pull ups, just hanging from a bar will stretch your back and do positive things for your posture.
3) Dead lift. Doesn't have to be crazy heavy, single rep lifts - for the sake of your blood pressure if nothing else. But it is arguably the most functional lift you can do.
4) Just go outside and get a Chechen style workout - lift some stones, logs, dirt - whatever the fuck you find outside, use your imagination. Sometimes called a Viking workout, or just straight up "go outside and lift shit" workout.
Me, personally? I love running and swimming. Building muscle is very caloric-ally expensive and, frankly, I consider any muscle beyond what I need to effectively run, swim, and fight a waste of resources. But, if you are trying to lose weight - or, more appropriately, lose excess body fat - anything that builds some muscle is a positive. Would you rather be three hundred pounds of lard, or three hundred pounds of muscle? Not to mention, it is a lot easier to lose the muscle afterwards and thus lose weight, than it is to lose fat.
Just always be mindful of your blood pressure along the way. Muscle building - and poor breathing practices - can exasperate hypertension. And make a point to cut your daily sodium intake in half - if not more, if possible.
1) To the poster that hurt his shoulder doing too many pushups: if you are going to do pushups, quality matters more than quantity. Do jump pushups. These target the chest more than anything. During the pushing motion of the pushup, you just push up as powerfully and explosively as you can into the air, and when you land back down you explode back up again. No need to go too crazy with the reps.
2) Pull ups are not just for muscle building, but also a great stretch. Even if you are too heavy to do pull ups, just hanging from a bar will stretch your back and do positive things for your posture.
3) Dead lift. Doesn't have to be crazy heavy, single rep lifts - for the sake of your blood pressure if nothing else. But it is arguably the most functional lift you can do.
4) Just go outside and get a Chechen style workout - lift some stones, logs, dirt - whatever the fuck you find outside, use your imagination. Sometimes called a Viking workout, or just straight up "go outside and lift shit" workout.
Me, personally? I love running and swimming. Building muscle is very caloric-ally expensive and, frankly, I consider any muscle beyond what I need to effectively run, swim, and fight a waste of resources. But, if you are trying to lose weight - or, more appropriately, lose excess body fat - anything that builds some muscle is a positive. Would you rather be three hundred pounds of lard, or three hundred pounds of muscle? Not to mention, it is a lot easier to lose the muscle afterwards and thus lose weight, than it is to lose fat.
Just always be mindful of your blood pressure along the way. Muscle building - and poor breathing practices - can exasperate hypertension. And make a point to cut your daily sodium intake in half - if not more, if possible.
StormEagle
Well-known member
So, first day of the new program and it is deadlift day.
Some things of note:
- Pull-ups were a lot more humbling than I thought they’d be. I had to load the assisted machine up pretty heavy to get to the 12 rep range I’m aiming for.
I actually find this rather exciting, as I’ll be trying to improve on this movement from workout to workout. There are also myriad ways to make the pull-up harder as I improve, beyond just dropping the platform weight.
Widening the grip for one, should force more overall emphasis on the lats. Or I can throw on fat grips eventually to get some additional forearm and grip work in.
- Good mornings were about as hard as I remember. I went pretty light on the movement, as I haven’t done it in quite a while, but I still felt it pretty good in the hamstrings.
I will be increasing the weight very conservatively on this, as good mornings can fuck you up if you aren’t really careful with the movement.
- Deadlifts were harder than I thought they’d be. Dropped the weight down to 225. Took the movement very slowly with a 4-2-4 tempo. The straps were a life saver here, as I could feel my forearms start to pump even with them on.
- Hip thrusts will never not be awkward as all hell. Loaded it up to 225, tried not to cover my face, avoided eye contact as much as possible, and got them done as quick as I could. Haven’t felt my glutes burn like this in a long time.
-Cardio was good. Boring as all get out, but I didn’t notice any really bad dips in energy level. But this is the first day of the new workout. We’ll see how I feel at the end of the first week.
I decided to do incline treadmill work. Got it up to the level 9 and stuck there for a while, before starting to incrementally heighten the incline till I hit fifteen.
- Threw in some additional ab work before the last cardio session. I generally favor the plate loaded machine. Same rep and set scheme as everything else. May do that every other workout. Maybe switch between that and calves.
So I’m feeling good right now, but we’ll see how long that lasts. Tomorrow is one of my scheduled off days, say I may pull up a beginner yoga video on YouTube and run through that, or just rest up. Haven’t decided yet.
Some things of note:
- Pull-ups were a lot more humbling than I thought they’d be. I had to load the assisted machine up pretty heavy to get to the 12 rep range I’m aiming for.
I actually find this rather exciting, as I’ll be trying to improve on this movement from workout to workout. There are also myriad ways to make the pull-up harder as I improve, beyond just dropping the platform weight.
Widening the grip for one, should force more overall emphasis on the lats. Or I can throw on fat grips eventually to get some additional forearm and grip work in.
- Good mornings were about as hard as I remember. I went pretty light on the movement, as I haven’t done it in quite a while, but I still felt it pretty good in the hamstrings.
I will be increasing the weight very conservatively on this, as good mornings can fuck you up if you aren’t really careful with the movement.
- Deadlifts were harder than I thought they’d be. Dropped the weight down to 225. Took the movement very slowly with a 4-2-4 tempo. The straps were a life saver here, as I could feel my forearms start to pump even with them on.
- Hip thrusts will never not be awkward as all hell. Loaded it up to 225, tried not to cover my face, avoided eye contact as much as possible, and got them done as quick as I could. Haven’t felt my glutes burn like this in a long time.
-Cardio was good. Boring as all get out, but I didn’t notice any really bad dips in energy level. But this is the first day of the new workout. We’ll see how I feel at the end of the first week.
I decided to do incline treadmill work. Got it up to the level 9 and stuck there for a while, before starting to incrementally heighten the incline till I hit fifteen.
- Threw in some additional ab work before the last cardio session. I generally favor the plate loaded machine. Same rep and set scheme as everything else. May do that every other workout. Maybe switch between that and calves.
So I’m feeling good right now, but we’ll see how long that lasts. Tomorrow is one of my scheduled off days, say I may pull up a beginner yoga video on YouTube and run through that, or just rest up. Haven’t decided yet.
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MarkWarrior
Well-known member
So, just discovered this thread, and was doing a combination of weights and cardio. (Running a mile every day, trying to get my time down to what it was in high school or better) And then I strained/sprained my left bicep while moving a bunch of vinyl flooring at work and have pretty much stalled out for the time being. I plan on getting back to my regularly scheduled workouts on Monday, but I had dropped around eight or so pounds in the Month of January when I was consistent.
Another thing I've started doing that I've found super important is drinking a lot of water. As in, I'm downing nearly a gallon and a half every day.
Edit: My guilty pleasure junk food has primarily been salty snacks instead of sweets. And my wife has now started making a bunch of sourdough stuff that satisfies most of that. Other than that, I've been doing mainly jerky if I'm hankering for a snack, with the occasional binge on a bag of chips once or twice a month.
Another thing I've started doing that I've found super important is drinking a lot of water. As in, I'm downing nearly a gallon and a half every day.
Edit: My guilty pleasure junk food has primarily been salty snacks instead of sweets. And my wife has now started making a bunch of sourdough stuff that satisfies most of that. Other than that, I've been doing mainly jerky if I'm hankering for a snack, with the occasional binge on a bag of chips once or twice a month.
So, what do you guys think of the Kino Body programs? Was thinking of the Warrior or Greek God program. Thoughts?
Have no idea about it lol.
I'm currently doing wendler's 5/3/1 program for the last 11 months. For about 8 of them I was following the "boring but big" template. The last few months I've actually switched it up to following basically a bro split after doing my 5/3/1 sets.
It ends up looking like this:
Then the other 3 days of the week are spent outright resting or doing moderate cardio. Once it's nice outside consistently again I'm going to take running back up.
Currently I am working around a cervical sprain, but it's not terrible so I'll be back at it in no time
StormEagle
Well-known member
Kinobody was actually the program I first started out with. Now, it’s been years since I did them, but from what I remember they’re pretty decent programs.
His exercise selection is largely on point. However, he seems to follow four days off three days on programming from what I remember.
Which is fantastic for the beginner lifter, gives plenty off time to get over muscle soreness and that will help with program completion, and I think he doesn’t give enough emphasis to the quads.
The latter can be alleviated by just replacing a back day or chest day with a leg day if you feel the quads aren’t getting enough volume. Three days a week may also not be enough activity for a more experienced lifter to get muscle gains.
I’d say go through a program and see what you think of it. I think warrior is his beginner program, or his cutting program (can’t quite remember), and Greek god is more of an intermediate program.
If you’re already an experienced lifter, I’d say go with Greek god or Greek god 2.0. If you’re looking to bulk, run the super hero program.
My conclusion, having gone over Greek god 2.0 again, is that they are perfectly serviceable hypertrophy programs. Maybe need a little tweaking depending on physique goals.
They’re however, in my opinion, suboptimal for strength development. You’ll still likely put a good amount of weight on your lifts, depending on your overall strength level before hand, but you’ll likely plateau quickly.
MarkWarrior
Well-known member
I mainly stick to calisthenics supplemented by weighted calisthenics for extra work if I think it’s needed. I thought I was in shape… then I tried weighted Russian twists.
StormEagle
Well-known member
God I hate those things. It doesn’t help that, with how my balance is right now, I’m unstable as hell.
Have you ever tried to do Turkish get-ups?
MarkWarrior
Well-known member
Never heard of them. Though, if they’re anything like Korean Jumping Jacks I want no part of them.
StormEagle
Well-known member
So it’s an exercise usually performed with a dumbbell or kettlebell, and is a great full body exercise. Helping to train mobility, stability, and overall flexibility and strength in odd positions.
It’s a pretty difficult move, so I’d recommend starting without weight if you’re at all interested in it.
Hey @StormEagle, you seem more knowledgeable in hypertrophy based training than myself. My history is in martial arts and strength training.
Got any good pre-built hypertrophy programs to suggest? I'd prefer something with an app and the program built in so I don't have to think and can just do what the app tells me. I'm interested in trying some purely hypertrophy focused training after I complete my year of 5/3/1, which I have been doing as a strength/hypertrophy hybrid.
Got any good pre-built hypertrophy programs to suggest? I'd prefer something with an app and the program built in so I don't have to think and can just do what the app tells me. I'm interested in trying some purely hypertrophy focused training after I complete my year of 5/3/1, which I have been doing as a strength/hypertrophy hybrid.
StormEagle
Well-known member
Kinobody, as previously stated, has perfectly good beginner hypertrophy programs. It’s not in an app, but it is on his own website which makes his programs pretty easy to keep track of. His programs are a bit on the pricier side as well.
Jeff Nippard has a lot of programs to pick from as well. Though he comes at training more from the powerbuilding side of things, he has made several hypertrophy programs as well.
Seth Feroce has also made a program as well, though his has the opposite problem to kinobody. In that, I think he honestly might have a bit to much volume for the natural lifter.
If you pick up his program, I’d recommend cutting a set or two out of the various exercises he’s picked. It’s also a bit of a bro-split, which I don’t tend to like but that’s entirely subjective. A bit on the pricey side as well.
Brian Alsruhe also has good programs. A bit on the cheaper end compared to Kinobody and Seth. I’d recommend his Mass Builder program. His Four Horsemen is good as well, but it’s more of a strength program than a hypertrophy program. Both also have a heavy focus on conditioning, as the rest times are insanely short. If you aren’t gasping for breath by the end, you didn’t do it right.
I like Jeff Nippard a lot, have watched a ton of his YouTube videos.
I tend to like PPL over bro splits.
I'll probably purchase one of his PPL programs after I complete my year of 5/3/1
StormEagle
Well-known member
Jeff has a lot of good programs to pick from, though most of them I’d call powerbuilding instead of pure bodybuilding style hypertrophy.
That can be a good middle ground for transitioning from a pure strength program though, and he does have a complete hypertrophy program. Though he seems to like making programs per body part as well.
Don’t know if that’s necessary, or if those programs have any information that the complete system he made doesn’t, or if it’s just making a bit of extra cash.
Oh, I think Jujimufu made some programs as well. Might check him out.
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StormEagle
Well-known member
Update on overall state of my health.
I've finally dropped below 300lbs and am making steady pace towards 290lbs. I'm hoping to be in the 280s by the end of the month and hopefully in the 250s by the end of the year.
I've kept up my cardio, sticking to an hour or hour-and-a-half of that. The stationary bike seems to be the best bang for my buck in terms of calories burned, followed shortly by the row machine or arc trainer. I intersperse it with my lifting session, usually doing two to three exercises before breaking it up with fifteen to thirty minutes of cardio.
In terms of diet. I've been doing a bastardized keto. Much lower carb than my usual diet, but a lot higher in protein and healthy fats. I've also basically yeeted all grains from my diet, while keeping in some select vegetables and fruit. Dairy has gone up in intake, with fatty cheeses being the main addition. Overall meat consumption, especially red meat, has gone up as well.
I'm noticing that breathing has been coming easier and my joints are feeling much better overall. I can see some of the fat coming off, mainly around the facial area and the legs. I've also been feeling much "lighter" in the intestinal area. I usually have pretty bad gas or bloat problems, but since getting rid of all wheat products, that problem seems to have gone away.
My strength has remained largely static, or seen slight increases in certain areas. My squat has suffered a little, but my bench and deadlift have largely remained the same. My overhead press even seems to be increasing somewhat, but I won't know for sure until next week. I'll be going in for one rep testing then.
Anything new with any of you guys on the fitness/health front?
I've finally dropped below 300lbs and am making steady pace towards 290lbs. I'm hoping to be in the 280s by the end of the month and hopefully in the 250s by the end of the year.
I've kept up my cardio, sticking to an hour or hour-and-a-half of that. The stationary bike seems to be the best bang for my buck in terms of calories burned, followed shortly by the row machine or arc trainer. I intersperse it with my lifting session, usually doing two to three exercises before breaking it up with fifteen to thirty minutes of cardio.
In terms of diet. I've been doing a bastardized keto. Much lower carb than my usual diet, but a lot higher in protein and healthy fats. I've also basically yeeted all grains from my diet, while keeping in some select vegetables and fruit. Dairy has gone up in intake, with fatty cheeses being the main addition. Overall meat consumption, especially red meat, has gone up as well.
I'm noticing that breathing has been coming easier and my joints are feeling much better overall. I can see some of the fat coming off, mainly around the facial area and the legs. I've also been feeling much "lighter" in the intestinal area. I usually have pretty bad gas or bloat problems, but since getting rid of all wheat products, that problem seems to have gone away.
My strength has remained largely static, or seen slight increases in certain areas. My squat has suffered a little, but my bench and deadlift have largely remained the same. My overhead press even seems to be increasing somewhat, but I won't know for sure until next week. I'll be going in for one rep testing then.
Anything new with any of you guys on the fitness/health front?
Agent23
Ни шагу назад!
I have managed to wear out 3 stationary bikes, myself, yeah, those are lots of fun, but I kinds prefer my walking pad and outdoors walks.
Also, can you translate lbs onto kilograms for normal people?
If you just wanna burn fat intermediate fasting and keto will do that, but you might lose muscle, too.
I've managed to keep a stable weight after losing a fair bit, but I haven't lost any recently. The real hit to me is my new job, which is at home. As for strength, I occasionally exercise at home. It's not great, but I'm not going to lie and claim I'm doing perfectly. I need to do better.
2.2 lbs = 1 kg. So 300 lb = 136 kg
Agent23
Ни шагу назад!
Told you, get a walking pad.
Me, I have a problem with stress and being busy.
In general I try to do enough cardio daily, say 1-2 hours plus a nice after dinner walk, and I do the 16 hour fast thing from time to time.
But it can be hard.
Some stress or pulling an all nighter might make me eat late and too much.
What the hell is an lb?
Another freedumb unit?
StormEagle
Well-known member
I'm trying to do this in such a way that I don't lose to much muscle, that's why I didn't fully commit to Keto. Might be pipe dream, but want to retain as much of my hard built gains, strength and muscle, while I lose fat. All in all, I've honestly been pleasantly surprised by the minor strength loss I've had so far.
Huh, tell me about it. I had to get a new job a couple months back, moved states, and it wreaked unholy hell with my schedule. Now, I'm finally used to getting up at 2:00am but it was awful at the start. Kinda drains the desire to do anything when you're half falling asleep while walking.
Everyone can do better man. The important thing is that you're committed to your health and on the journey at all, which is more than can be said for a lot of people. Just keep it up bro, you got this!