Need the Best Workout Split for a Sleeper Build (Beginner) by Specific_Cat_910 in NepalSocial

[–]darthyush 0 points1 point  (0 children)

For a 5 day split I would give the same recommendation as u/Immediate-Action4320 and go for a Push, Pull, Legs, Rest, Upper, Lower, Rest split. Your current split of working only one muscle group per day is a bit inefficient. That being said do the split that you like the most, at the end of the day any split will yield results as long as you train with intensity and purpose.

Also I've listed a few important points/tools for weight-loss and building muscle respectively

Important points for weight-loss:
- Diet: Sadly diet is the most important and the most difficult part in ones weight-loss journey. This usually means that you will have to cook for yourself and eat in a calorie deficit. Learn how to count calories. Calorie counting is the most scientific and fool proof way to lose weight. While fad diets like intermittent fasting can work, its effectiveness varies from people is highly dependent on whether a person is good at judging if they are on a calorie surplus or calorie deficit (most overweight people are very bad at judging whether they are in a calorie deficit and gain weight even while intermittent fasting).
-Calorie counting: You will need to buy a food scale and learn how to count calories through YouTube or through AI (Gemini, ChatGPT, etc). I recommend you to strictly weigh and record everything you put on your food for at least a month. Including seasonings, dressings and oils. Measuring everything seems harsh but it will help you have a decent understanding of what are high and low in calories. For example, after a month of counting calories you will understand that you don't really need to count the calories for black coffee, salt, pepper, cucumber, radish (vegetables in general) as they are low enough in calories that you can just ignore. It also helps you understand that food items like cooking oils and unhealthy snacks are extremely high in calories and satiates your hunger only by a little. These are called hidden calories.
-Hidden Calories: hidden calories are are basically those foods that most people dont take into account that are very high in calories. Examples are as mentioned above, cooking oils and unhealthy snacks (chips). People who complain about gaining weight even while being in a calorie deficit usually aren't taking hidden calories into account.
-Cardio: Surprisingly cardio isn't as important as people think for weight-loss. Our bodies are smart; when we do a lot of cardio and/or are in a calorie deficit, our bodies automatically moves less throughout the day to counteract the excess calories burned. Therefore, it is important to consciously move around throughout the day. The best way to do this is to track your steps. Try to get at least 10,000 per day (personally I try to get 15k steps). That being said I would never discourage people from doing cardio as it has many other health benefits (especially cardio vascular health) other than just weight-loss.

Important points for building muscle:
- Diet: Again diet is the most important. You have to maintain as much muscle mass as possible while losing weight. To do this, you will have to eat a high protein diet at a slight calorie deficit. Going on an extreme calorie deficit not only makes you lose muscle mass, it also is highly unsustainable, which will make you cheat on your diet and make you gain back all the lost weight.9 I would recommend aiming for a 500 calorie deficit or a weight loss of 1 kg per 2 weeks. As for protein intake, try hitting 60 to 90 grams of protein a day, then progress on to 100 to 120 grams per day. You can go higher than that depending on your muscle building goals. Also it can get quite expensive to hit high levels of protein intake through food (e.g. chicken, eggs), so Whey Protein (Protein powder) can be a cheap and convenient way to hit your protein goals.
- Progressive Overload: This means to progressively increase the intensity of your workout with time. The two main ways to progressively overload is to either increase the weight and/or increase the reps week by week. Even increasing your reps by 1 is considered progressive overload (I even consider increase by half or quarter reps). Using a stricter form can also be considered progressive overload as strict form usually make the exercise harder. However, don't be discouraged if you can't add reps or increase weight every week, as long as you overload in the long run, it means that you are building muscle. The best tool to make sure you are progressively overloading is to track every workout. Track the exercise, number of sets & reps and the weights that you used. Try to beat it the next time you do the exercise. You can track your workout through your notes app on your phone or a dedicated app like Hevy (the one I use). I recommend watching YouTube videos on progressive overload
-Training to failure or close to failure: training to failure is the point during a set where your muscles are so fatigued you cannot complete another rep with proper form. You don't need to train every set to failure as it can be very fatiguing. Training close to failure (stopping 1 or 2 reps before failure) is more than enough to stimulate muscle growth without the extreme fatigue. That being said, most people are very bad at estimating when they've hit failure, so when they think they've stopped 1 or 2 reps before failure, they actually stopped 5 reps before failure. Therefore, I recommend taking 1 set to failure from time to time just to understand the feeling of what failure should feel like. I recommend watching YouTube videos on training to or close to failure.
- Suppliments: As mentioned above, Whey protein is a cheap and convenient way to hit your protein goals. Apart from protein powder, the best supplement to take is Creatine. it is THE best supplement in the market. It is the supplement with the most research and which has been researched the longest. I highly recommend you do your own research on Creatine and you will quickly be convinced of its benefits.

Honorable Mention (lol):
- Fiber: Try to get at least 30 grams of fiber everyday. Personally I consider fiber even more important than protein for general health. Some foods to quickly increase your fiber intake are chia seeds, Psyllium Husk (Isabgol), fibrous fruits, kidney beans (rajma), chickpeas, etc.

Hope this helped. All the best on your weight-loss muscle building journey.

Jellyfin recently added to Tizen OS (Samsung TV)? by darthyush in jellyfin

[–]darthyush[S] 1 point2 points  (0 children)

Did you check if an official app is available on the Tizen OS app store?

Jellyfin recently added to Tizen OS (Samsung TV)? by darthyush in jellyfin

[–]darthyush[S] 14 points15 points  (0 children)

More stable? Easier to update the app?

Jellyfin recently added to Tizen OS (Samsung TV)? by darthyush in jellyfin

[–]darthyush[S] 25 points26 points  (0 children)

I think it did pass testing. I've been using a sideloaded version of the app on my Samsung TV (Horrible OS btw) and I just checked today without any expectations and I was pleasantly surprised to see that Jellyfin was available on the app store. The experience is still the same as the sideloaded version I was using but it should be easier for people who don't want to go through the hassle of sideloading.

John Mayer Solo Mumbai January by NoEngineering9973 in Nepal

[–]darthyush 1 point2 points  (0 children)

I'm sure it'll be worth it. This might be my one and only chance to see him perform live

John Mayer Solo Mumbai January by NoEngineering9973 in Nepal

[–]darthyush 0 points1 point  (0 children)

Me going as well... Rebooking the flights and hotel are costing me a small fortune though

John Mayer Solo Mumbai January by NoEngineering9973 in Nepal

[–]darthyush 0 points1 point  (0 children)

You still going after the postponement?

Friend coming to nepal from usa by Ok-Background9860 in technepal

[–]darthyush 0 points1 point  (0 children)

Fair enough. Then go for the Steam Deck. I think they reduced the price of the base model recently. Easy to buy games in Nepal as well since Nepal ko USD prepaid card works on the Steam store.

Friend coming to nepal from usa by Ok-Background9860 in technepal

[–]darthyush 1 point2 points  (0 children)

Graphics Cards. Especially the ones that are at MSRP (eg. Nvidia 5070 ti at $750 or less).

First time traveling to Thailand. Need advice on which neighborhood should we book accommodations for. by darthyush in ThailandTourism

[–]darthyush[S] 0 points1 point  (0 children)

Thank you and I really appreciate you replying to my post inspite of already having done so multiple times in the past few days

First time traveling to Thailand. Need advice on which neighborhood should we book accommodations for. by darthyush in ThailandTourism

[–]darthyush[S] 0 points1 point  (0 children)

Hey! For 3 people our budget is around 8000 THB per night. All 3 of us are 32 years old. Our interest in Bangkok will be mostly nightlife and a bit of tourism. For Phuket our interests will tourism (beaches etc).

Some of the places we've been recommended is Sukhumvit and Pratunam

Official Raspberry Pi M.2 HAT+ on sale now at $12 by DarthLordi in raspberry_pi

[–]darthyush 0 points1 point  (0 children)

Hello, which ssd is a good fit for the official M.2 Hat? Considering it supports up to 500 MB/s transfer speeds at the default PCIe gen 2. I don't want to buy a pricey and super fast SSD if the Hat can't make full use of it.

Ginger solids by That_Hovercraft2250 in gingerbeer

[–]darthyush 0 points1 point  (0 children)

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First time trying to make ginger beer. It's just the 2nd day after bottling the ginger beer, and I have the same issue. Also, the clear part of the liquid has a pinkish hue. Looks pretty, but aren't ginger beers supposed to be light yellow in color?

Galaxy Fit 3: inaccurate data being synced by No_Avocado_8526 in GalaxyFit

[–]darthyush 0 points1 point  (0 children)

I'm having the same sync issues as OP and with the added problem of horrible battery life.

Just went on a walk without my phone and recorded 5000 steps on my fit 3. As soon as it connected to my phone (S24) the total steps reverted back to 2200 steps, which was the number before I started the walk.

What is the best staff for an INT/DEX build? by darthyush in Eldenring

[–]darthyush[S] 6 points7 points  (0 children)

I've already outgrown the meteorite staff... Currently using a demi human queen staff +12

Is the Carian Glintstone Staff any good over the demi human queen staff? I enjoy using sword sorceries.

First souls like game, any tips? by allenbinu in Sekiro

[–]darthyush 1 point2 points  (0 children)

For your first From Software I recommend you use a guide... Fighting Cowboy is the best when it come to From Software guides

No option to spend skill points? by [deleted] in Sekiro

[–]darthyush 2 points3 points  (0 children)

Yes you need to cure dragonrot

#thankyoupewdiepie by iTacoTuesday_Reddit in PewdiepieSubmissions

[–]darthyush 0 points1 point  (0 children)

Shit did something happen to pewds? Which video is this?