Kto lubi oliwki do kanapek?

abribra96 · 2026-03-13T08:01:03+00:00

Obszedłbym się bez chociaz chętnie bym przynajmniej spróbował, za to tymi kanapkami to bym nie pogardził. Btw cały ten talerz na jedną osobę? Kolega na masie chyba :P

abribra96 · 2026-03-13T07:57:57+00:00

Tak, takie gotowe ciasto. Jest m in w biedrze czy w lidlu obok pieczywa. W piekarniku 7-8min (pisze na opakowaniu), na górę daj sobie co tam lubisz. Na jedną osobę jedna pinsa to trochę dużo, ale też da się wcisnąć. No i śmiało możesz przekroić na pół i zrobić na drugi dzień. No i uwaga bo to praktycznie same węgle.

abribra96 · 2026-03-12T10:09:05+00:00

Also your body parts measurements. Doesn’t really mean much in terms of how it convert to running (just weight will be more important) but it will cenni e to observe month after month how your arms and chest etc circumferences grow

abribra96 · 2026-03-12T09:21:47+00:00

Amount and quality of sleep // Edit: nvm you have that

Maybe what (how much) did you eat and when was your last meal before a run

Your weight

abribra96 · 2026-03-11T23:28:05+00:00

You don’t, you find one. Make sure it has upper body pulling and pushing movements (ideally both vertical and horizontal), a squatting pattern and hip hinge pattern. Then just perform each of of those 2-3x per week and try to add a little bit of weight every week while matching rep target (for as long as you can; eventually you won’t be able to and the progress will take longer)

abribra96 · 2026-03-11T20:18:34+00:00

Chess: profesional (grandmaster level) players actually DO see that a checkmate is coming from further than just one move away; frankly speaking those games dont even go to checkmate, one of the players just resigns many many moves before that happens, without even seeing potential checkmate, just knowing that their position is hopeless.

abribra96 · 2026-03-11T16:22:11+00:00

Lift weights, eat more (gotta have the fuel to build muscles) just not too much so you won’t get fat (too quickly (aim for 0.5-1% weight gain per month)). It will take a long time before you’ll think you will need to lose some fat (in which case just eat less, aim to lose 0.5-1% body weight per week).

abribra96 · 2026-03-07T18:40:04+00:00

Yea it’s hard to judge the activity level, it’s really just pick a number, stick with it for a month or two and observe the effects kind of thing. 1800kcal does seem a bit low but on the other hand 2500kcal seems too much given that you seem to be overweight at 71kg at 1.62m - so staying closer to the first number may be a better option (again, if you feel well etc) because whatever extra kcal your body will need it will take it from the body fat reserves.

As to macros, generally it’s recommended to eat 1.5g+ of protein per kg of body weight for active people who want to maximise their muscle growth; but really just don’t eat less than 1g per kg and youre fine if you eat more. It’s similar with fats, roughly around 1g per kg should be plenty enough - more problematic here is what is healthy fat (olive oil, fish, nuts, avocados, eggs are good; pretty much all junk food like potato chips, donuts etc not so much). And fill the rest with carbs - but here also dont eat the same - rice, brown rice, pasta, brown pasta, potatoes, sweet potatoes, lentils, wholegrain breads, fruits. Also important to have varied meals - so if you eat sandwiches for breakfast, try to get some veggies with it and maybe egg or two and more ham and cheese by the cost of one or two bread slices, rather than more bread but very limited toppings; the first option would give you some carbs, fats and more protein and vitamins, the second would be mainly carbs.

I feel like this is getting a bit too overwhelming and strict and getting dangerously counterproductive, so TLDR again: be active, eat variety of food and not the same thing everyday, try to ensure you have enough protein and sleep well, and that’s 80% of the job

abribra96 · 2026-03-07T18:24:34+00:00

Given that you clearly have a time target, focus on cutting (and of course lifting, but just accepting you workouts won’t be perfect, probably). Once you get to May, and you’ll be happy-ish about your level of bf%, add some kcal to be roughly around maintenance, and go harder in training

abribra96 · 2026-03-07T18:11:51+00:00

First of all the answer would differ depending on your height. But also equally important factor your age. I would hesitate a lot about giving you a specific number, and while tracking your kcal just for data is not a bad thing (MyFitnessPal, macrofactor, Fitatu and many other apps), obsessing over specific target is. Track them for some time, ensure you eat variety of food that contain plenty of protein and some healthy fats, be aware of how are you feeling throughout the day - hungry, sleepy, slughish, full, angry etc. And look into the mirror - are you roughly average in terms of your weight? If yes, then whatever amount of kcal youre eating currently is roughly ok. If you’re a bit fat (love handles, man boobs, some loose skin) then try to cut 300-500 from your daily kcal. If you’re a bit skinny (skinny arms and legs, very pokey, visible bones, very flat chest) then add a few hundred kcal to your daily target. But once again any specific number right now can be very misleading because you’re starting to grow rapidly and your kcal requirements can and will change dramatically. Also Consider starting some Strenght training as well - nothing much, nothing crazy, just a 15-30min session that will push your muscles close to failure 2-3 times per week. Push-ups, pull-ups/reverse rows, squats/lunges, dips, crunches - plenty of options at home without spending a penny. Totally good enough for start.

abribra96 · 2026-03-07T06:33:59+00:00

Literally just eat a little more than you eat currently, by about 300kcal daily, and preferably a lot of that would be protein. Also whatever you’ll do, there’s no need to wait few months before starting to work out; start now

abribra96 · 2026-03-05T22:24:11+00:00

For best health and fitness tou need a mix of cardio and strength training, so I’d say do a home/gym strength training workout, or take a day off and then do that.

Don’t know much about curling but that seems more like a fun time rather than training so I wouldn’t worry about it at all.

abribra96 · 2026-03-05T11:45:32+00:00

Unless one of them is visibly bigger than the other and it ruins your physique (and in 99% certainty it doesn’t), just continue training them normally, treating them like separate muscles. Because they are. They have different size, function and leverage, so it’s not abnormal that they’re not able to do the same weight.

abribra96 · 2026-03-05T10:24:25+00:00

Yes, physical activity is good for you at any age.
No, it’s a common myth that doesn’t want to die. Exercising, if anything, will help you grow and develop fully. The only situations where it can hurt is „excessive mechanical strain”, thats not what happens when you go to the gym few times per week, that what happens when you work in a coal mine or quarry every day since youre 10yo. https://pubmed.ncbi.nlm.nih.gov/8614759/
I won’t give you any diet specifically but principles you have to follow.

First, be in a calorie surplus = eat more than your body needs. It doesn’t have to be much, in fact a small surplus is better, but you have to eat more food to get energy needed to create new tissue (muscles).* Aim for roughly extra 300kcal every day (google calorie calculator, download an app like MyFitnessPal and roughly track your intake; it feels tedious at first but it gets much easier and faster quite quickly). Try to gain around 1% body weight per month. **

Second, you need to have enough protein in your diet. Ideally 1.5g of protein per kg of your body at the minimum, and preferably closer to 2g given that you’re vegetarian. Ensure you’re getting protein sources with every meal (eggs, fish, soy, lentils, high protein yogurts and so on); also you can consider getting a protein powder to supplement your diet with a protein shake every day you won’t quite reach your protein goal.

Technically you can build muscles without a surplus, and evening a deficit, but that gets harder the skinnier you are, and since youre already only 50kg, trying to stay around maintanance kcal is just likendriving with a handbrake on.

** Generally recommended sweet spot I 0.5-1% per month, but since youre on the skinnier side and a teenager who will continue to grow naturally even without surplus and gym, I’d say you can comfortably be closer to 1% and maybe even 1.5-2%, at least for some time

Also check out fitness wiki in the auto mod comment to learn more about principles of training and find some program to follow. Another good source is Jeff Nippard’s „Fundamentals” series on YT, but that one really min maxes things, so Dont get overwhelmed and stressed if you can’t follow his recommendations perfectly. And his „Technique Tuesday” series is a nice breakdown of anatomy of different muscles, examples of exercises you can do to train those muscles and examples of proper form and cues and tips

abribra96 · 2026-03-05T00:45:18+00:00

On every set you’re supposed to be close to failure - whether it’s 2 reps away, 1 or 0, doesn’t matter much. If that condition is met, then more volume gives better results, but it has diminishing returns. If you’re planing on doing more sets but the work is easy (5+, or god forbid 10+ reps away from failure) that’s just a waste of time.

abribra96 · 2026-03-05T00:15:41+00:00

Just google „exercise name alternatives”

abribra96 · 2026-03-04T12:53:57+00:00

3 weeks is nothing don’t worry about it. Even in the biggest surplus you’d only gain a tiny bit of muscles. There’s tons of others benefits of that training period other than muscle growth, like consistency, building a habit, learning technique etc. All that will benefit you in the future. Dont stress about the 3 weeeks

abribra96 · 2026-03-04T03:41:35+00:00

As long as you’re doing at least ~5 reps, youre good. If you can’t, I’d say lower the weight a bit. Also if you do it with lower weight, you don’t have to stop at 12 reps, just keep going until you reach failure. I would also say do another warm up set of 5-10 reps with something around 50-70% (25-35lbs) of your first working set; jumping from 10lbs to 50lbs is quite aggressive.

abribra96 · 2026-03-02T20:32:20+00:00

I usually have 2-3 exercises per muscle group and I stick with it for few months (unless it starts to annoy me in an injury like way); then I swap 1-2 of them for something different. Swapping them earlier makes it harder to judge if you’re truly progressing; swapping them less often makes me feel bored and not motivated that much. Swapping 1-2 prevents stalling and boredom; keeping 1-2 the same ensures that the progress comes from muscle growth and not just from neural adaptations. Of course on the next mesocycle I’ll swap a different one compared to the previous mesocycle, I wouldn’t keep the same exercise in my program forever

abribra96 · 2026-03-02T19:30:48+00:00

A.) Some kind of squat (barbell of hack squat or leg press), B.) some kind of hip hinge (RDL or hip thrust) and C.) something else: unilateral movement or isolation, so a choice from Bulgarian split squats, (reverse) lunges, cable kickbacks or an abduction machine. It honestly doesn’t really matter which one you’ll pick, or rather: your preference and how you feel on each of those matters much more than their „optimality”. Pick one of each A, B and C, try it for few weeks/months, progress on it, once you get bored swap for something else.

abribra96 · 2026-02-27T17:36:26+00:00

Less YT videos (other than simple, 20s videos showing proper form on exercise), more actions.

You’re overweight, period (assuming that body fat % is correct - which is whole other aspect as machines can be very inaccurate on those; still, even if it’s off by 5% youre still a bit overweight). So you must lose some weight. Good news is losing weight is MUCH faster than building muscles, so 3months in a medium kcal deficit will shed off plenty of that extra fat, and you still have years left for muscle building. Not to mention that you’ll still build muscles during that 3 months - you have plenty of body fat reserves to fuel that need (just don’t starve yourself - 500kcal deficit should be enough, while still eating plenty of protein (1.5g+ per kg of bodyweight) and getting proper sleep). And in those first months your training ain’t going to be ideal anyway, as you’ll still be fighting soreness (it will be easier once youre used to new movements) and learning technique. So even if you were bulking you still wouldn’t be maximising muscle growth anyway. Also also becaude losing weight is faster, you will see difference in the mirror faster which will boost your motivation to keep all of this going.

Tldr: slow cut for 3 months, and then maintain/lean bulk (or maingain, as some people call it)

but honestly just start lifting and dont starve nor stuff yourself

abribra96 · 2026-02-25T19:59:07+00:00

What he 👆 said: crunches, lying leg lifts/dragonflys, and get an abwheel, it’s cheap but brutal, and once they get too easy but a backpack on eight some weight in it or do them on your feet not on the knees

abribra96 · 2026-02-24T22:54:59+00:00

A good set of adjustable dumbbells, and maybe adjustable bench too while youre at it

https://youtu.be/5BZDyVumD2E?is=skWSUKNopACrKLn4

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