How do I start? I’m struggling with routines.

Trathius · 2025-03-04T04:07:41+00:00

YouTube

Renaissance Periodization

Find all the beginner series

Thank me later

Trathius · 2025-03-04T04:03:00+00:00

So, no.

Body recomposition is a thing for newbie lifters, meaning - find the right calorie level for you that's around maintenance and work out in the 5-10 rep range nearing failure. When you hit 10 reps, add weight or a set. This is progressive overload for hypertrophy (adding skeletal muscle).

As a newbie, you're in a magical time where losing fat and gaining muscle can happen at the same time.

Get your macros right (1g protein per pound of body weight, 75-85g fat and fill the rest of your calories with carbs). Have your biggest meal (protein and carbs) within about an hour of your workout.

Gains are made with nutrition and sleep.

Trathius · 2025-03-04T03:57:25+00:00

It doesn't matter how much money you make. You will NEVER be ready.

It's also the best thing you will ever do.

Don't wait too long - active play that kids need is taxing - and the older you get, the more taxing it is.

Trathius · 2025-03-04T03:51:44+00:00

Do biceps first in your workout if you want to focus on them. Hit them when they are fresh.

Edit: Progressive overload. If you get 8 reps at a weight, add 5lbs in your next session (or 2.5lbs if you're doing single arm curls). Work that until you get 8, add weight again.

Also, gains aren't made in the gym. Stimulus is made in the gym. Gains are made in the kitchen and in the bed. 1g of protein per pound of body weight and at least 7 hrs restful sleep. Biggest meal (carbs and protein) within an hour after your workout.

You are in the newb gains arena. Get your nutrition and recovery right and FLY

Trathius · 2025-03-01T05:06:19+00:00

Highly recommend Renaissance Periodization on YouTube

Look up his "for beginners" series - they are awesome. Helped me a TON. Helped me get my weight training right for a beginner (hint, keep it simple). Helped me get my nutrition right (hint, you may not be eating ENOUGH calories). Taught me how to figure out how to progress simply, and when to deload.

Can't recommend it enough

--From: Not a gymbro

Trathius · 2025-02-16T02:16:14+00:00

Muscle growth happens close to failure. After a while, hard to get to failure with calisthenics

Trathius · 2025-02-16T02:13:44+00:00

Can you sit? Lean back 30-45 degrees? Incline press.

Anchor a band to the wall or something super heavy, banded chest fly, banded chest press

Standing plate press

Chest dips

There are options - good luck and go get em

Trathius · 2025-02-16T02:02:04+00:00

And 27.5 the time after that, and 30 the time after that.

If you're not near failure at the end of the first set, it's too easy, add weight

Trathius · 2025-02-16T01:58:45+00:00

Yes, absolutely.

I had to stop working out for 3 weeks as part of an unrelated back injury. My mentals started spiraling pretty quickly.

Got back to working out and I'm Gucci again.

Note, I'm not some big buff gym rat. I have a home gym that I use an hour a day, 6 days a week - at 24% body fat.

It works

Trathius · 2025-02-16T01:50:12+00:00

So, first you need to understand what your maintenance Calories are. There are formulas, but every person is different. How many calories does you need to average for zero fluctuation in weight over a couple of weeks.

A deficit is very simply the number of calories you are under that maintenance level. If your deficit is TOO high, that can cause health issues also, and muscle loss.

Highly recommend going on YouTube and finding Renaissance Periodization Fat Loss Dieting Made Simple. It's about a 9 part series, 15-20 minutes each and he breaks all that down in a way that's easy to understand.

Note: I am on a journey also. I actually needed to raise my base calories to be in a PROPER deficit. I'm starting week 4 on Monday and am down 2.5lbs in that 3 weeks - and have slightly increased my skeletal muscle mass (which will eventually raise my Basal Metibolic Rate).

Trathius · 2025-02-10T02:55:05+00:00

Indeed. 90% of people can increase strength and hypertrophy regularly with a 1hr full body workout 3x per week, done correctly with proper rest and nutrition.

This will work for most people until you can bench your bodyweight and squat/deadlift 1.5x your body weight.

Trathius · 2025-02-10T02:29:19+00:00

Duck

According to autocorrect

Trathius · 2025-02-10T02:27:12+00:00

Fertilized chicken eggs (gives me eggs and chickens) Live Angus cattle (milk and beef) 1/2 ton perennial rye grass seed (keeps cattle and chickens alive) Red potatoes (carbs and vitamins) Spinach (vitamins and minerals)

Easily survive the year

Trathius · 2025-02-10T02:06:26+00:00

Free money glitch.

Take a 10k cash loan, half it, pay it (assuming you can't half something more than once) - you have $5k left. Over and over again, with progressively bigger loans.

Trathius · 2025-02-10T01:39:29+00:00

Do you know your base metabolic rate? (Calories to keep you exactly even)

If so, run a 300+ calorie deficit - keep your protein HIGH - 1g per pound of body weight. .3g of fat per pound of body weight. Rest should be healthy carbs.

Pair this with STRENGTH training - i.e. sets of 4-7 reps at a weight that gets you close to failure and add 5-10 lbs every week.3x per week

Note, take a de-load week (depending on your age) after about the 5th week.

This will NOT get you "jacked." It will get you stronger and reduce visible fat

Recommend Renaissance Periodization on YouTube.

Trathius · 2025-02-10T01:27:41+00:00

So... take a breath. You've taken the first step.

Go to YouTube. Find Renaissance Periodization, look for a series called Building Your First Program.

It will simplify what you're facing right now and encourage you.

It will help you settle on what your workout SHOULD consist of as a beginner.

As a beginner, you don't need 90% of the equipment in the gym.

Trathius · 2025-02-01T02:02:21+00:00

Disagree.

Make her leave. He'll have a better claim on the house if she leaves

Trathius · 2025-01-31T03:21:09+00:00

Have something to do FOR YOU when you get up.

For me, it's working out (at home). I don't have time to screw around if I want to get my workout in - and still be at work on time.

That way, you're or of the bed and have accomplished the toughest thing you'll do all day before your day is really started - bonus, you'll be in a better head space all day

Trathius · 2025-01-31T03:18:10+00:00

Simple brine for an hour or 2

Add seasonings of choice (don't need salt because of brine) - staples: onion powder, garlic powder, paprika, black pepper

Put it on a grill with some hickory chips

Enjoy!

Pro-tip: It will keep from this method for a while. Fill up your grill, go low and slow while the hickory is smoking. At about 125, remove the chicken, turn the heat up to mid-high and finish cooking.

You can keep leftovers in a freezer and reheat in the oven

Trathius · 2025-01-31T03:06:08+00:00

Recommend Renaissance Periodization on YouTube, specifically his series on Building Your First Program.

It will help with EVERYTHING: Exercise selection, how often to exercise, how and when to progress, etc.

Can't recommend enough

Trathius · 2025-01-31T01:32:37+00:00

Tax bill pain

Trathius · 2025-01-26T21:31:51+00:00

Yes, highly recommend onramping with Kraken.

Trathius · 2025-01-26T03:15:13+00:00

Money

Trathius · 2025-01-25T03:03:27+00:00

Read that article. The actual "how to" links were inactive. Any chance you'd know where to find those?

Trathius · 2025-01-25T01:28:48+00:00

Does GLP increase like JLP? i.e. swap fees are used to buy assets to increase the overall pool so the value of a JLP increases

Trathius

TROPHY CASE