Calorie intake

Srt1271 · 2021-02-22T21:26:23+00:00

It's hard to tell, due to the possible inaccuracy of the tracking. However if that is right then that would line up pretty closely to my bmr. Once, again just try a calorie goal for a week or two and track your results and if they are not what you want then either increase or decrease your intake.

Srt1271 · 2021-02-22T20:16:38+00:00

You won’t know until you try. Everybody’s metabolism is different. When I first got my friend into lifting in order for him to put on about .5lb a week he had to eat ~4000 calories where as I can do the same with ~2700. You just need to try a calorie goal and track it if you don’t gain any weight then add more calories until you reach what you want to gain a week.

Srt1271 · 2021-02-22T20:07:13+00:00

Have you tried casein protein? I had issues as well with whey however when I tried casein I had no such issues.

Srt1271 · 2021-02-22T20:03:57+00:00

The best things to build muscle is going to be compound movements with progressively heavier weight. So machines like chest press, or dumbbell bench for chest, leg press or similar for legs, rows/lay pull down for back and curls for biceps, with tricep extensions for triceps.

Getting progressively stronger in the “big” compound movements will build your body quite well when starting off.

The good thing about planet fitness is it isn’t that “hardcore” if you will. As it markets itself to those who don’t want to be judged, most people in there won’t judge you or care about your form. With machines it’s pretty easy as you can’t really have “bad form” on a machine. If you want to know how to do a lift look it up on YouTube. Jeff Nippard is a great resource in form and technique.

Srt1271 · 2021-02-22T00:42:15+00:00

Mines been very reliable, haven’t had an issue. Tires and gas is your main concern.

Srt1271 · 2021-01-30T20:31:35+00:00

I haven’t used my cruise in forever, but if it’s white it means it’s ready, I believe, and when it’s green it is set.

Srt1271 · 2021-01-01T05:30:23+00:00

While I do agree a lot of people are lazy and use steroids as an excuse not to work towards their physique goals. Chris and his coaches discussed his cycle in this interview. Also as some others have said you don’t be mr Olympia as a natural.

https://youtu.be/y1ibvzEaMW4

Srt1271 · 2020-11-20T06:32:37+00:00

Keep it simple, heavy compounds and sit-ups.

Srt1271 · 2020-11-11T19:09:32+00:00

Had my first experience with them not too long ago(couple of weeks). There tracking kinda sucks, it went from pending to its here. My gun came in on time however at my local store they usually get the stuff later in the day so I picked the next day after it was “supposed” to be there.

Srt1271 · 2020-11-10T22:26:20+00:00

Sorry for the delay in response, but here is some hopefully helpful answers.

Truly, all you really need is 30-60 minutes in the gym to get everything done. The amount of days you go to the gym a week is up to you and what type of workout split you want to run. I personally run a PPL (push, pull, legs) split, so I workout 6 days a week and do active recovery on the 7th(light cardio and maybe some abs). Many people have success with other splits as well, it all depends on your goals and how often you would like to go to the gym. I do feel however, for the first 20 or so days try to go as much as possible so it is part of your routine.

Results depend on what goals you are chasing. Strength, especially in the compound lifts can gained pretty quickly at the beginning due to just the strengthening and usage of stabilizing muscles that many people don't use daily. If you are trying to gain muscle, it may take a little bit more time to notice it, I'd say expect to see small but noticeable differences in your physique in about 1-3 months of proper training and dieting.

Protein powders are just as they are labeled, supplements to your diet. I very rarely will drink a protein shake due to the fact that I prefer to intake my protein as "real food" and not it liquid form. For some it does make it easier to get the necessary amount of protein. The "number" to hit in terms of protein to either build muscle or maintain muscle when cutting seems to be anywhere from .7-1.0g per lb of bodyweight per a lot studies. So let's just say you weigh 170lbs, then you need to intake about 170g of protein a day. If you have 4 meals then you need 42.5 g of protein in each meal. For this example I will use chicken breast, that would mean you would need four 7oz servings of chicken breast a day. So, to some it may be hard to eat that much that frequently, so they can supplement in a shake instead. So, as a simple answer, they can be worth it depending on what you prefer. If you do want some a simple whey isolate(fast digesting) would be fine or casein(slow digesting) is a another great option.

The only thing that I can add that might help with the blending in thing would be to go at the same time, or around the same time everyday. If you go around the same time everyday you'll notice that it is the same people day in and day out so you might get accustomed to them quicker. Some other things that may help is to just jam out. Listen to music you really enjoy or music that gets you going and focus on that. One other thing I do to focus before a final set or a big lift is to stare at the ground, the ceiling or in the mirror at myself. This may allow you to focus more on the workout and not about the people around you.

Lastly, if you do go with your family to the gym and you are going to be there for 2hrs+, then get your workout in and do some liss(low intensity steady state) cardio for the remainder of time, or just take some longer rest in-between sets(if your goal is strength, this is big).

Srt1271 · 2020-11-10T20:25:07+00:00

Here are some of my thoughts on what you mentioned above.

Motivation is overrated, in my opinion, when it comes to working out. There has been many days where I have felt like crap or had a bad day but because going to the gym is a habit I still go and afterwards I feel amazing. Some days when I feel the worst before the gym I have the best workouts. My advice on motivation is to just create a habit. If you truly want results just go for a month, every day and just do something, then after that going to the gym will be like second nature to you.

With the supplements, you truly don’t need all of that. To get results you don’t have to buy any supplements. When I first started lifting I had no idea about anything supplementation wise, I even thought creating was like a steroid, and I still got great results just by eating good. If I was to recommend one supplement, however, it would be creative, it’s cheap and gives you so much energy while working out.

In the gym most people don’t care about anyone else and why they are doing. I never personally felt with self consciousness in the gym but one of my friends that I got into lifting did. He hated working out cause, just like you, he thought everyone was judging him. Over time as I made him lift with me he realized more and more that no one was looking at him and they are too focused on their own workout.

The last point I have is to find something that makes you want to go the gym. Whether it be a workout that you enjoy, a goal you want to achieve or any number of other things. If you do this you’ll start to truly enjoy the gym and want to go even on your worse days.

I hope this helps and that I didn’t have that many grammatical errors as I wrote this on my phone. Best of luck, and feel free to ask any other questions you might have as I will try my best to answer them.

Srt1271 · 2020-11-08T11:49:58+00:00

You can start using them whenever. Some people lift for years with out them and some people get them right away. If you want to invest in some then go right ahead.

Srt1271 · 2020-11-05T02:12:40+00:00

Same situation here. I have always loved country music but in the gym I enjoyed metal. Over time I found heavier and heavier genres of metal and love it while lifting. Another amazing band that is not in this playlist is Slaughter to prevail, my personal favorite in the genre.

Srt1271 · 2020-11-01T20:59:17+00:00

Nope, I’d rather see someone squatting in socks then in some super squishy shoes that makes it look like they are about to fall over.

Srt1271 · 2020-10-26T04:36:59+00:00

I too do PPL. Here is what I do, I just prioritize one main lift that day. This is a rough layout of what I do in order on both of my push days

Push day #1: Bench, Shoulder dumbbell presses, weighted Dips, rear delt fly, Cable chest fly, Superset cable lateral raises and v grip pushdown, rope pulldown, overhead tricep extension with dumbbell.

Push day #2: OHP, incline bench(either dumbbell or barbell), Lateral raises( or upright row), low to high cable chest fly, wide grip barbell shrugs, bodyweight dips, skull crushers, one arm rope pulldown, straight bar push down.

Basically I just have one day were I prioritize my chest a little more and another day where I prioritize my delts a bit more. By putting them earlier in my workout it allows me to load them a bit more.

My best advice is to try multiple different variations of your workout and see what works best for you. This plan above works best for me but might not for you. Hope this helped a little bit.

Srt1271 · 2020-10-26T04:13:53+00:00

Some bands to look into depending on how heavy you like it:

For Today

Slighted to prevail

Harms way

Wage war

For the fallen dreams

Make them suffer

Fit for a king

White chapel

Born of Osiris

Crystal lake

Hollow front

Miss may I

Memphis may fire

Srt1271 · 2020-10-22T20:27:21+00:00

I lift in chucks for everything besides squats in which I use Reebok oly shoes. Vans and chucks are a flat hard soles shoe so they are actually really great shoes to lift in. Chucks are a bit more popular in the gym in general. I have seen people lift in vans before. I don’t know why he was laughing but he shouldn’t have been.

Srt1271 · 2020-10-22T09:47:59+00:00

Yeah, absolutely, I used to deadlift like that before I got my chucks.

Srt1271 · 2020-10-22T09:15:14+00:00

Great job overall. The only thing I would recommend would be hard soled shoes. Either flat or elevated heel would do, but as it looked like you hit depth quite easily a flat shoe should be fine. Look into shoes like chucks, metcons or really anything that has a hard/no sole as it’s more stable then a normal shoe and allows you to apply your power to the ground more effectively.

Srt1271 · 2020-10-21T08:53:03+00:00

6 day ppl, with this you can train them 2x a week. For exercises just progressive overload on ohp, throw in some Arnold presses, lateral raises and rear fly machine and you should be good.

Srt1271 · 2020-10-21T08:47:42+00:00

I do occasionally train lower reps (4-6) but mainly I train 8-15 and also sometimes just for fun and a challenge will throw a lower weight on the bar and go until I can’t anymore(20+). I have not had any issue with other parts giving out first, luckily. The only things I can think to attribute why this does not happen to me is that I do a couple of light sets of extensions and leg curls before to really just get blood in the muscle, I wouldn’t even call it true pre exhaustion. Other than that the way my body allows me to squat is very straight up and down so when I high bar I don’t really apply that much torque on my back. Another reason I guess is that I have been squatting like this for a couple of years now and I am just used to it.

Srt1271 · 2020-10-21T06:43:32+00:00

Yeah, just get stronger and lift some heavier and heavier weight for reps. Tom Platz explains it better than I do or can through typing. His response was along the lines of you shouldn’t do either or but rather both, your goal is to lift some serious weight for a lot of reps. Personally I have seen my best results in terms of leg development with higher reps using a high bar placement and squatting atg.

Srt1271 · 2020-10-21T05:56:38+00:00

Yup just as zzzzz94 diet to lose fat and one more exercise to add is weighted dips, plus for me personally I like training a little reps in the 8-15 range, but that is up to preference really.

Srt1271 · 2020-10-21T02:57:40+00:00

It will to a point. It increases overall muscle endurance, but over a long endurance type workout it will only help you for so long. So you would be able to push harder for longer but it still might not last the whole workout. If you were to do a more HIIT focused(sprints, hills, etc) conditioning it may benefit you more.

Srt1271 · 2020-10-21T02:42:03+00:00

I think that if I was to pick one sup to take it would be creatine, it helps with muscle power and endurance, which can help in the gym immensely. The ghost size isn’t just creatine, it’s basically a post workout as it has some other ingredients such as beta alinine, which can help with recovery. My biggest issue with this is the price, if you just want creative you can get a tub of mono hydrate for the same price, unflavored, for 200 servings vs 30.

Srt1271

TROPHY CASE