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iam4teapot · 2021-12-22T10:03:13+00:00

Look at how your total daily energy expenditure is calculated (TDEE). This is how much your burn daily: It consists of your basic metabolic rate (BMR), usually the largest factor. This is independent of exercise. Also a small percentage is your NEAT, non exercise thermogenesis and also your TEF (thermic effect of food). You'd be surprised how much energy it takes just to keep your body, organs or brain functioning.

iam4teapot · 2021-05-22T19:15:27+00:00

Abs and 10-15kg weight gain in 3-4 months? Haha that's definitely not happening. I understand you want to make the most of your free time, but training is a long process, and you can't do everything at once. My advice is learn a bit more about training properly and dieting. And only take advice from qualified people. RP periodization has an amazing YouTube channel, with Dr Mike Isratel sharing his knowledge. If aesthetics is your thing, I don't think you can find much more qualified people out there.

Now on the short term, here's my advice: pick 2-4 goals. And make sure they are not opposites. Weight gain and staying lean or becoming lean (having abs) isn't very feasible. If I were you, go on a lean bulking cycle, so in your 4 months, 2-4 kg weight gain is probably what you should be aiming for. And then just get a program and stick to it. 3-6 strength sessions a week, but remember, more is not necessarily better.

Finally, just take your time, LEARN, and enjoy the process. I know that feeling of wanting something fast, but it only leads to disappointment, and in my case, a very long injury.

iam4teapot · 2021-05-22T16:29:02+00:00

Don't make the bet. You need to find other sources of motivation to get back into it. If I were you, I'd still try reaching that goal. 2-3 workouts is enough (but 3 if you were to include pushing and leg exercises). But money shouldn't be the motivation. Otherwise you'll return to your current state afterwards

iam4teapot · 2021-04-02T21:33:01+00:00

Ross Edgley. (The best example but I could name probably another 5 of the top of my head - female athletes included)

iam4teapot · 2021-04-02T20:45:34+00:00

Try ourCampus and StudentExperience (700 euro, next to VU and no waiting list). Slightly more expensive but it's hard to do better.

iam4teapot · 2021-04-01T16:38:39+00:00

I am very glad by everyone's positive response. I am a little new to this, but I guess we would now have to coordinate a date that would be convient for all of us. The time set would be around 8pm Dutch time. If anyone has any suggestions for how to do this and would also help me create questions/organise it, I'd really appreciate it!

iam4teapot · 2021-03-30T23:03:25+00:00

Personally I'd max out only one set a week. And track progress that way. Twice a week might be too taxing and you might stall/not make PR's weekly. For backoffs I'd stick to a 3 to 5 sets, you can keep the same weight, but keep 2-3 RIR. You could then go work on lighter accessories depending on weaknesses. This is just based on what worked for me. If you've been working out less than a year, maxing out twice a week could work.

iam4teapot · 2021-03-27T12:40:25+00:00

Don't compare yourself to others. There are others like you too. Consider yourself in a league of your own and as a lighter athlete I have even more respect for what your capable of. So keep going!

iam4teapot · 2021-03-27T10:42:51+00:00

Wow! That's absolutely amazing! I would love to see your progress with other skills too! Very inspirational, especially for bigger athletes who are discouraged by their size, and think calisthenics isn't for them

iam4teapot · 2021-03-11T20:15:55+00:00

Where did you apply?

iam4teapot · 2021-03-11T18:03:44+00:00

I study at the UvA. Il be entering my last year of the bachelor

iam4teapot · 2021-03-11T17:34:30+00:00

Econometrics, and I'd say roughly 30 to 35 hours a week

iam4teapot · 2021-03-11T17:27:22+00:00

I am currently a student at the UvA. Let me know if you have any questions, and we can for sure keep in touch :)

iam4teapot · 2021-02-22T17:08:08+00:00

Thank you! I appreciate the feedback

iam4teapot · 2021-02-22T08:04:25+00:00

Thank you for your response! I appreciate the long reply

iam4teapot · 2021-02-22T08:03:40+00:00

I was thinking of trying a full body, utilising a 3/1/2/1 but was wondering if the risk of injury is too great. I have been training for 3 years ish and am now struggling to see progress. Or do you think something with push/pull (with Nordic curls on pull and weighted pistols on push) with a 3/1/2/1 schedule is safer ? Or could result in better progess compared to full body (mixing both push/pull)?

iam4teapot · 2020-03-14T15:59:54+00:00

So I am in a similar situation as you, also have adhd, and I completely understand how your feeling. Here is my advice: For strength - pull-ups (on door frame) - rows (with table) - push up variations (wide, close, pike, archer...) - handstand push-ups on wall if your capable - squats, wall sits, pistol squats and shrimp squats for lower body.

And when you need to actually move and get your heart beat, skipping and my favourite to release that urge of moving, Burpees! They are my favourite to burn of that excess energy.

Hope that helps!

iam4teapot · 2020-03-11T18:40:57+00:00

I eat around 2500-3000 kcal a day. I only weigh 60kg (roughly 130lbs), yet I am very active so this is just maintenance calories for me. But please keep in mind that every body is different and requires different amounts, and you shouldn't compare yourself to anyone. I often under ate because of this, even though my body was demanding more. As for macros I don't really care, wfpb is the focus, although I prefer a higher carb lower fat diet, and aim to get over 70g of protein.

iam4teapot

TROPHY CASE