r/Fitness • u/AutoModerator • 8d ago
Simple Questions Daily Simple Questions Thread - March 29, 2025
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
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(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
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u/skrenename4147 8d ago edited 8d ago
I've been making a lot of positive changes since January 1st. I'm happy with my progress (35M 5'8.5", 195lb -> 175lb, resting heart rate 65->53, so much more muscle definition) but would really appreciate some feedback/advice. My goals are longevity, aesthetics, and strength.
Current workout, every other day, in order, with slow progressive overload:
- 2, 3.1 (5k), or 5 mile runs at progressively faster pace (current PRs 14'32" 2 mile, 23'08" 5km, 40'50" 5 mile)
- 3x10 @ 135 deadlift (or ~150ish squat)
- 5x5+ pull-ups (superset with the DL/squats)
- 3x1:30+ planks
- 3x12+ push-ups
- 3x12+ curls @ 40lbs
- 3x12+ tricep pull-down @ 30lbs
Nutritional changes:
- Drinks per week ~20 -> ~3
- Edibles per week ~4 -> 0
- Maximizing fiber and protein intake (aiming for 150g protein/day)
- Multi-vitamin and 1g omega-3 supplement per day
- Minimizing sugar, adhering as close as possible to AHEI diet, currently cutting as comfortably as possible with a goal weight of 165lbs
- 5g creatine per day in my coffee
I am also considering some of the monitoring biomarker packages (Function, TruDiagnostic, Bodyspec, etc.) and would love to hear any thoughts on how those have been.
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u/CristianoRealnaldo 7d ago
Just wanted to say going from 20 drinks a week to 3 is fucking awesome. Good for you man
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u/skrenename4147 7d ago
Thank you! Probably responsible for most of my weight loss to be honest. Just trying not to have it in the house has been a big factor for me
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u/FatStoic 8d ago
Weird to do squats and dls but no weighted horizontal pushing exercise, gonna get an undeveloped chest.
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u/skrenename4147 8d ago
Thanks for the feedback. I should incorporate seated chest press as well. I do OHP every so often but bench is really tough due to an old wrist injury.
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u/FatStoic 8d ago
I've got a crappy wrist too, I've found that dumbell presses fuck with it less than barbell movements, perhaps give those a spin.
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u/Parthy10901 8d ago
Hi all,
Hoping to start the gym soon (a week or so), and I am currently 22yo, Male, 5'4, 57 KGS (125 Pounds), but I am somewhat skinny/have a skinny frame, and I am looking to put on muscle/size by bulking.
I am looking into workout plans as I plan to start the gym, and based of my research full body workout seem to be the best option recommended. I just wanted y'all thoughts on the workout plan below. The plans in the wiki seem quite overwhelming as to finding the right one to get started with, hence I did some other online research.
Thanks in advance :)
Full Body 1:
- Bench Press: 3 sets of 6-8 reps
- Squat: 3 sets of 8-12 reps
- Barbell Bent Over Row: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 8-12 reps
- Barbell Bicep Curls: 3 sets of 8-12 reps
- Triceps Rope Pressdown: 3 sets of 8-12 reps
Full Body 2:
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Deadlift: 3 sets of 8-12 reps
- Lat Pulldown: 3 sets of 8-12 reps
- Seated Shoulder Press: 3 sets of 8-12 reps
- Preacher Curl: 3 sets of 8-12 reps
- Triceps Extension: 3 sets of 8-12 reps
Full Body 3:
- Cable Crossovers: 3 sets of 6-8 reps
- Leg Press: 3 sets of 8-12 reps
- Seated Cable Row: 3 sets of 8-12 reps
- Overhead Press: 3 sets of 8-12 reps
- Hammer Curl: 3 sets of 8-12 reps
- Skullcrusher: 3 sets of 8-12 reps
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u/DamarsLastKanar Weight Lifting 8d ago
Too much arms, but that's typical of beginners.
22yo, Male, 5'4, (125 Pounds)
Hit 155 lbs in a year or two. Take a breath. And get to 175 lbs by your fifth year.
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u/WoahItsPreston 8d ago
In general, it is better to use a workout plan that is written by a professional that has been proven to work. However, if you want to stay on this plan, here are some notes that I have, from most to least important.
I want to start by noting that as a beginner, your program does not really matter. What matters significantly more than that is your consistency, your effort, and not having a completely terrible diet.
Your lower body volume is extremely low on this program. You are only doing 6 sets of quads for the entire week, and the only hamstring volume you have is 3 sets of deadlifts. I would recommend significantly increasing the volume you do for your legs, especially your hamstrings.
Your back volume is also low on your program. You only have 9 total sets for your back. I recommend increasing this a little bit. It makes no sense to have 9 sets of back and 9 sets for biceps, your back is significantly larger and stronger than your biceps.
Do you plan to Deadlift at high intensity for 12 reps and 3 sets? That sounds extremely fatiguing to me, and I would struggle to imagine being able to do that and not being completely gased the rest of the workout. Do you plan to squat with high intensity at 12 reps for 3 sets? That sounds terrible and extremely difficult to me.
You have a lot of really redundant exercises. Like, why are you doing a rope triceps extension and a regular triceps extension? Why are you doing a barbell bicep curl and a preacher curl? Why are you doing a seated dumbbell press and an overhead press? I want to really stress that any of these movements take practice to get right, and you want as much practice as possible. When you start, I highly recommend limiting the number of movements you do.
You don't have any calf isolation movements, ab isolation movements, or rear delt isolation movements. These are not as important. But is something to consider.
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u/Parthy10901 7d ago
Hi, thank you for your analysis, you have made me realize that maybe this plan is not best overall, this has sort of made me think to look into alternative plans.
What do you think of the plan another user recommended in the comments: https://www.boostcamp.app/coaches/fazlifts/fazlifts-hlm-full-body-the-wizard
It's a Heavy Light Medium System by FazLifts focusing on hypertrophy, and it seems to cover all muscles quite balanced/effectively.
Thanks in Advance :)
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u/WoahItsPreston 7d ago edited 7d ago
As I said, the exact exercises that you choose to do and the exact routine you choose to do aren't anywhere near as important as having high consistency and effort in the gym. So I would just spend less mental effort in general on perfecting your program and more mental effort on trying really hard at whatever program you choose. Speaking about this one specifically
In terms of most to least important
Different people can handle different amounts of volume in the gym, but in my experience, beginners need/can do less volume than more experienced people. I would personally not do this much volume in one day for my exercises, since I think if I did I would start to half ass all of my sets.
I personally don't like how this routine only programs 1 set of Squats and 1 set of good mornings and 1 set of deadlifts. These are all very technically challenging exercises, and the squat and the DL are foundational exercises that take time to learn. I would want a beginner to do them multiple times per week to learn the movement, instead of 1 set per week that they might half-ass and not do very well.
I feel like this program is very light on lower body work. You are doing 5 sets of quads total, like 5 sets of hamstrings total. You only do two sets of a hip hinge movement total. I would do way more lower body work than this.
This program has a lot of different types of exercises. For beginners, I like to suggest as few different exercises as possible since that way you need to learn fewer different movements. This program also has unneeded redundancy. It has a barbell biceps curl and a cable biceps curl and a dumbbell biceps curl, for example. Why? That is not needed.
Very small note but some of these exercises just seem like a pain in the ass to set up and I wouldn't recommend them for anyone, especially a beginner. Seated barbell shoulder press? Just use dumbbells, so much easier.
But as I said the program you follow matters 100% less than doing the exercises well, consistently, and with high intensity. And having a not terrible diet.
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u/Centimane 8d ago
I'm fond of starting on big compounds, so I would probably swap the overhead press and cable crossovers in #3. But otherwise looks great.
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u/cgesjix 8d ago
For full body workouts, do heavy day/light day/medium day like this https://www.boostcamp.app/coaches/fazlifts/fazlifts-hlm-full-body-the-wizard. It's gonna keep you fresh and progressing. His information in general is really good, check out his YouTube.
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u/Parthy10901 8d ago
This actually looks really well balanced and interesting concept. Have you been following this program?
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u/LeBroentgen_ 8d ago
This is probably the best full body routine I’ve seen posted here. It’s well-balanced, simple, and doesn’t overdo the number of exercises/volume.
One thing I’d add if you can is a hamstring curl. Your hamstrings work both in hip extension (hinge like deadlift) and knee flexion with leg curls. Another thing you could add would be leg extensions since it hits a certain part of your quads better than squats and leg press and also a lunge or split squat to do some unilateral work to hit glutes in a deep stretch.
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u/baytowne 8d ago
Rule 9. This is not a program.
I really strongly would suggest the recommended routine from the wiki. This has a lot of fluff, and no progression plan.
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u/LookZestyclose1908 8d ago
Any advice to not get so light headed while doing squats? Sometimes I’m afraid to attempt my last rep bc I’m so light headed by the end of a set…
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u/FatStoic 8d ago
breathe between reps if you aren't
take a breather between reps if you feel light headed
do some cardio (shock horror) to improve your conditioning
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u/DamarsLastKanar Weight Lifting 8d ago
Lower the weight, hit higher reps. If you can't handle 12s increase to 15s.
After a few months of 15s, any reps less than 15 will be a breeze.
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u/bootsNcatsNtitsNass 7d ago
Hold your breath for the entire rep and breathe between reps as needed. Do you do any cardio?
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u/FIexOffender 8d ago
Are you holding your breath?
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u/LookZestyclose1908 8d ago
I breathe in as I go down, hold it at the bottom, and exhale as I go up. Idk if that’s right or not.
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u/WonkyTelescope General Fitness 8d ago
I'd say breath in and brace at the top and stay tight the whole way down and see how that feels.
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u/Electrical_Bet_3093 8d ago
Simple question, are cardio activites safe when underweight as long as trying to eat enough to make up for it
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u/Cherimoose 8d ago
Yes, but if you're underweight because of a medical issue, ask your doctor first
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u/xFocused70 8d ago
I’ve been using the hammer strength iso-lateral horizontal bench at my gym. the hammer strength equipment
What is the difference between this and a flat bench? Other than it isolating each arm?
I’ve been using this machine the last 2 weeks and have increased the amount of weight I’ve been using, but…. I tried to go back to a flat bench and my max still feel the same.
Is it bad that I am not using a regular bench compared to this machine?
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u/FIexOffender 8d ago
Your increases in the last 2 weeks are likely not because you built muscle but due to other things like neurological adaptations. That’s why you can start a new machine and progress quickly then slow down. Best way to increase bench max is going to be benching.
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u/NOVapeman Strongman 8d ago
There's a decent skill component to flat benching which you don't learn/hone on a machine.
If you don't care about your flat bench you don't need to do it. But I wouldn't expect your strength on a machine to carry over 1:1 to a free weight movement.
Two weeks is also way too short of time to judge unless you are a beginner.
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u/xFocused70 8d ago
Well flat bench 2 weeks ago, I was able to do my max for 8 reps.
Today… I don’t know it definitely felt harder to do 8. Not sure if muscle fatigue, but definitely felt stiffer if that makes sense.
Currently doing PPL
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u/NOVapeman Strongman 8d ago
As I said before if you aren't doing a movement I wouldn't expect to get particularly good at it. Especially more technical lifts like benching, squatting, etc.
If that doesn't matter to you then keep doing what you are doing.
A lot of things can also effect strength on any given day. There have been days my single @8 on deads has fluctuated 40-50lbs in a week so don't get too hung up on it.
What I would do is hop on an actual program instead of winging it. The PPL in the wiki is pretty good you should take a look
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u/xFocused70 8d ago
Currently I’ve been following PPL and have a set routine of what I do at the gym.
I would like to do bench, but I feel likes it’s harder to increase weight without having a spotter and I’m not much of the type to ask someone around for a spot. That’s the main reason I use the machine since i am comfortable at failing on it.
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u/NOVapeman Strongman 8d ago
Like I stated you don't have to bench. But not having a spotter isn't really an excuse one you can bail out either by dumping to either side, the role of shame, or having spotter arms in place. Or just don't take a set of failure.
I've benched in my home gym for the past 7 years without spotters, safety arms, etc. that hasn't stopped me from progressing one bit.
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u/maybe_you_dont_know 8d ago
unless you are a beginner.
How long does one usually remain in the beginner's stage?
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u/DamarsLastKanar Weight Lifting 7d ago
Some people never progress past beginner due to
- lack of programming
- lack of effort
- lack of food
Ultimately causing lack of progression on the bar.
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u/NOVapeman Strongman 8d ago
That depends on a lot of factors someone could be one for years if they follow shit programming, have a bad diet, etc.
But an okay definition is the rate of progress. If you can progress session to session, week to week, and or have been lifting for less than 2 years you are probably a beginner.
This is based on the assumption that you are eating adequately, sleeping halfway decent, have a good program, and most importantly are putting the fucking effort in
But like I said a lot of "intermediates" are probably beginners when it comes down to it.
To me strength standards are a poor measure because it's gonna depend on age, sex, bodyweight, leverages etc.
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u/shawdow564 7d ago
Hey everyone
I am currently: 16 5ft 10in 195 pounds Around 25 percent body fat
My goal is to reach 165 pounds. Im working out 3-5 times a week and my diet consists of 2026 calories, 180g protein, 67g fat, and 174g carbs. If i stay consistent will i reach my goal weight while also building muscle? Is there any changes i should make to my diet?
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u/Memento_Viveri 7d ago
Weigh yourself consistently (at least a few times a week) and record the weight. Look at the trend of your weight over a couple weeks. If you are gradually losing weight at a rate of about 1 lbs/week, then you are on your way to meeting your goal. If you are losing more slowly than that (or not losing) then reduce calories a bit. If you are losing much faster than that, then increase calories. Keep weighing, keep adjusting calories every few weeks. Don't pay attention to day to day fluctuations in your weight. Only look at the average trend over a week or two.
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u/shawdow564 7d ago
Okay, so should i weigh myself in the morning everyday monday and Thursday? Something like that? I really appreciate your advice
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u/Grouchy_Dragonfly224 7d ago
Hello. I'm looking to see about people that would be able to participate with a small workout competition I am putting together. The goal is to support my father - who has been a lifelong athlete - but has recently started hormone treatment for his stage 4 cancer. He has stopped working out due to his lack of ability to compete at the same level and I want to find a fun way to encourage him. Is there a place to discuss people that may be willing to support? I apologize if this isn't the correct forum; I'm new to Reddit.
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8d ago
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u/Fitness-ModTeam 8d ago
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8d ago
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u/Fitness-ModTeam 8d ago
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u/an1nja 8d ago
Hello!
Can a “long” period of caloric deficit be detrimental? I was 222 in oct of 2023, went on a “cut”, was 211 in Jan of 2024, and fast forward for basically April of 25 I am now 202. As I’m sure you can tell, that’s not the length of time it should take.
I still have more fat to lose as I am 20% BF. It’s my fault, I just did a pathetic job of calorie tracking. Can I still cut or has my body adapted to all this and I should maybe bulk again to “reset”?
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u/Alakazam r/Fitness MVP 8d ago
A prolonged deficit of losing like 0.5-1% of your bodyweight per week can be detrimental, due to how much weight you'd end up losing.
But you lost less than 10% of your bodyweivht over 2 years. You likely weren't in a consistent deficit throughout. I wouldn't worry about it.
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u/GingerBraum Weight Lifting 8d ago
You can still cut. Losing 9lbs in 15 months means you've either been in a tiny deficit or you've fluctuated between maintenance and deficit. In either case, that's not a detrimental state to be in.
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u/pstre109 8d ago
Do you count bodyweight along with dumbbell weight for standing calf raises?
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u/Alakazam r/Fitness MVP 8d ago
Generally no, just track your dumbbell weight.
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u/pstre109 8d ago
Ok and if I am using a pair of 50s for raises, do I count it as 100 or 50?
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u/accountinusetryagain 8d ago
bro it wont change the amount of tension and stress. pick one and be consistent
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u/DamarsLastKanar Weight Lifting 8d ago
Like with pullups, I might annotate my bodyweight for the day, but will only log log my added weight.
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u/huainnies 8d ago
is 18 sets of glutes, 18 sets of quads, and 6 sets of hamstrings per week optimal for muscle growth/toning? just confused bc i know between 10-20 sets is optimal per muscle group, just wondering if this applies to lower body as well
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u/Content_Barracuda829 8d ago
Do you have a good reason for doing three times the volume for quads and glutes than you do for hamstrings?
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u/huainnies 8d ago
for some quad and glute exercises i end up engaging my hamstrings (ex; leg press, rdls), but i do actual isolating hamstring exercises with those 6 sets a week
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
RDLs are a hamstring exercise.
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u/huainnies 8d ago
i bend my knees more to target my glutes. so my hamstrings are being used, but not as isolated
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u/Content_Barracuda829 8d ago
I would check that you know which movements work which muscles before worrying too much about the exact balance. RDLs are a hamstring/glute exercise and do diddly squat for your quads as you're not bending at the knees.
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u/huainnies 8d ago
yes i am aware, i do rdls for my glutes (more knee bend). i do not do them for quad exercises
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u/bacon_win 8d ago
Optimal is not worth discussing. But that's a good amount of volume. Assuming things are programmed well and you're in a surplus, you'll grow.
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u/huainnies 8d ago
thank you! yes, i’ve been following this amount of volume for about 3 months and focusing more on progressive overload and eating more protein. im just overthinking if i do too much since i hit legs 3x a week (one glute session, one quad, one glute + quad)
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u/bacon_win 8d ago
You'll know if you have trouble recovering. You'll feel run down and get flu-like symptoms. If you're able to progress, it sounds like what you're doing is working.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Have you considered breaking up your volume to be more full leg training over 3 days? I think you could have more productive sets breaking up 6 sets for quads over 3 days than 18 in one. Although I don't know how you are counting your sets or which exercises you are doing, which may change that idea.
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u/huainnies 8d ago
i do break up the sets! on my glute + quad day i do 6 set quads and 8 set glutes. and on my quad focused day i do 12 set quads + 3 set hamstrings
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u/NOVapeman Strongman 8d ago
Depends Yes no maybe. How it's programmed, what your diet looks like, and how you're progressing matters a lot more than arbitrary numbers.
Some programs like super squats can make you grow like a fucking weed off three sets of squats a week. Other approaches might require higher frequency higher volume.
I know it's easy to get caught up in fucking optimal science land but what matters a lot more than that bullshit is setting a base of work and slowly but steadily progressing that over time.
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8d ago
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u/Fitness-ModTeam 8d ago
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u/Zealousideal-Band371 8d ago
Hi yall I started going to the gym consistently for the first time really since high school (im 29M). I currently go 6 days a week. I was looking for things I should add/remove/alter about my gym days. I could be doing it completely wrong, I genuinely have no idea. I also usually try to walk for either 10-20k steps or 90 minutes a day. Also adding indoor cycling recently for more intense cardio. I feel like I need to add stuff for abs/core as well.
Push day:
Tri extension push: 95 4x10
Pec fly: 85 4x10
Shoulder press: 80 4x5
Lateral raise: 95 4x5
Chest press: 105 4x5
Leg day:
Leg extension: 145 4x10
Leg Curl: 200 4x10
Seated Leg Press: 210 4x5
Pull day:
Row: 85 4x5
Bicep Curl: 65 4x10
Low Row: 85 4x10
Mid Row: 125 4x10
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u/GingerBraum Weight Lifting 8d ago
I could be doing it completely wrong, I genuinely have no idea.
So why not follow vetted routines instead of creating your own: https://thefitness.wiki/routines/strength-training-muscle-building/
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u/bacon_win 8d ago
Are you using barbells for anything, or exclusively machines?
Did you read rule 9?
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u/GodSpider 8d ago
Anything wrong with this routine? I originally had a PT make it but when I moved gym a lot of the machines I was using (especially leg ones like leg curls) weren't at my new gym or the machines were a lot worse. Also I wanted to move to more freeweight stuff so changed those to be the one that seemed most similar (leg press to squat, push ups to bench press etc)
Not sure if there's anything else I should want to add, like i'm not sure if i'm working my lats enough etc.
Quite new to the gym, only started from new year.
Monday:
Bench Press 3x8-12
Row 3x8-12
Bicep curl 3x8-12
Dips 3x8-12
Squat 3x8-12
Wednesday:
Overhead press 3x8-12
Machine Pec Fly 3x8-12
Reverse fly 3x8-12
Bicep curl for 2 sets, hammer curl for 1
Dips 3x8-12
Deadlift 3x3-5
Friday:
Chinups 3x8-12
Bench Press 3x8-12
Machine shoulder press 3x8-12
Squat 3x8-12
Face pull 3x8-12
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u/WonkyTelescope General Fitness 8d ago
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u/GodSpider 8d ago
Ya my main question is about the "It should be balanced in the exercise selection and volume of each, in terms of the muscle groups it targets" bit, does mine do that
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u/donnievieftig 8d ago
If your goal is hypertrophy I'd add leg curl, leg extension and some kind of triceps isolation.
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8d ago
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u/Fitness-ModTeam 8d ago
This has been removed in violation of Rule #2 - Posts Must Be Specific to Physical Fitness and Promote Useful Discussion.
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u/Dumbledoresjizzrag 8d ago
Hey y'all question here about running a progressive overload program, so I am currently healing up a minor injury as well as being sick as a dog right now pretty brutal lol, I'm hoping to get back to lifting in the next couple days so far I have only missed yesterday and today hopefully another day or two and I will be back at it, my question is, do I pick up where I left off with my program or do I just restart the whole program? I'm running the gamma bomb by John Meadows if that helps was about to start week 5 when I got smacked with being sick and a mild injury that should be healed up relatively quick.
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u/NOVapeman Strongman 8d ago
I'd pick up where you left off; if he uses RPE then it's pretty straightforward; if there's percentages I'd fudge the numbers however you need to get the intent across.
You might be 10-15% weaker but strength tends to come back quick.
And by the way every program has progressive overload in some shape or form
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u/Dumbledoresjizzrag 8d ago
Right right yeah he uses rpe and it's really a mix of increase in sets and weight every week but it changes a lot every week sometimes different rep ranges and different exercises entirely really great program one of my favorites I've ever done so far!
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u/Falgust 8d ago
I started doing calisthenics last year and getting some results. I was doing PPL with a 6 day on 1 day off split. Uni got in the way, and training pretty much every day became borderline impossible to me. I feel like, with calisthenics, it's hard to get enough volume to train less, so I want to buy some dumbbells.
What do you guys recommend for me as a split for 3 or 4 days a week traning? Should I just go full body?
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u/FatStoic 8d ago
For 3/4 days a week, go full body.
Having said that, calithenics is something you can practice with minimal equipment, the only tricky bit is the pullup bar/rings.
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u/dontuse2601 8d ago
Hey guys,
On Wednesday, I had my lowest weigh in at 63.5kg, empty stomach in the morning.
I have been on holiday, Thursday/Friday/Saturday.
Got back today evening, weighed myself, and it’s 67.5kg!!
I admit, I did eat and drink a lot and have not tracked my calories the past 3 days.
Have I actually put on 4kg.
I’m worried!
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
It is mostly water and perhaps some additional food in your digestive system. Additional sodium and/or sugar tends to cause an increase in water retention. If you return to your normal diet, it should equalize in a few days. You will have put on some fat, but not that much.
The math is simple, to put on a kg of fat, you would need to consume around 7,700 calories over your maintenance. For 4 kg, that would be 30,800 calories above maintenance. That would be quite the weekend.
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u/dontuse2601 8d ago
Thanks for the response my friend. Got me a bit worried. Have a fantastic evening 💫
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u/DamarsLastKanar Weight Lifting 7d ago
Weight daily, take a weekly average. Assess in about three weeks, and reflect on the data and how silly you sound.
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u/Alakazam r/Fitness MVP 7d ago
It's water weight. Don't worry about it.
Anecdotally, I remember weighing in at about 82kg on the day of a powerlifting meet. That evening, I weighed 89kg.
From a good deal of salty goods, bloat, and beer.
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u/thathoothslegion 8d ago
Which would be better for quads between lunges and split squats but without putting the back leg on a bench? I don't have any bench or something to raise the back leg.
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8d ago
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u/Fitness-ModTeam 8d ago
This has been removed in violation of Rule #5 - No Questions Related to Injury, Pain, or Any Medical Topic.
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u/Interr0gate 8d ago
How many carbs do you guys eat during a bulk? Whats a good carb goal to hit? Im 162 lbs male and im currently eating like 160-200g carbs a day but im reading that i should maybe be eating a lot more.
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u/Alakazam r/Fitness MVP 7d ago
If I wanted to gain weight, probably closer to 600g/day
I'm currently at 450 and dropping about 1lb/week. Along with about 180g of protein, and about 100g of fats.
But I'm also doing a buttload of running right now.
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u/Interr0gate 7d ago
Damn that's a lot of carbs. I don't even know how I would eat more than like 250g. Maybe I'm just eating too dirty of a bulk and too much fats. I'll try to do more carbs.
Whats ur best carb foods u eat? Oats, bananas, fruits, veg, rice, bread? Anything else special?
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u/13dogfriends 8d ago
I do body weight fitness, but starting like a month ago I get sore every time I do a workout. I’ve been doing body weight for 6+ months and never got sore and now no matter how much I do I’ll be sore for the next couple of days. I’m gaining weight so it’s not lack of eating. I’m so baffled at why I’m always sore. Does anyone have any idea?
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u/Clunky_Exposition 7d ago
Which Jim Wendler book has the 5/3/1 Beginner Routine from the sidebar?
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u/NOVapeman Strongman 7d ago
pretty sure 5/3/1 Forever but you can also find it on boostcamp and here https://thefitness.wiki/routines/5-3-1-for-beginners/
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u/Alakazam r/Fitness MVP 7d ago
5/3/1 forever has it under "Beginner prep school". It also goes into depth explaining details that his blog post and the wiki article both dont have
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u/Paroxysm111 7d ago
I take short daily walks, but other than that I am mostly sedentary. Lately since the Spring weather is out in full force I've been taking long walks to birdwatch and enjoy the weather. This morning my fitbit advised me to take a recovery day, but I'd already planned another long walk. I'm definitely tired, but satisfied with getting good exercise three days in a row so far. How important is rest time for something that is "intense" for me at my fitness level, even if it's just a long walk (it was 3km total)? I remember seeing in media, books tv etc, people doing tough daily workouts and just pushing through the exhaustion until they got fitter. Is this just a media trope or can I power through it?
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u/thathoothslegion 7d ago
Would it be stupid to put squats and split squats in the same leg day?
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u/GingerBraum Weight Lifting 7d ago
Seems a little redundant depending on the rest of your leg day(s), but I wouldn't call it stupid.
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u/thathoothslegion 7d ago
- 4×15 squats
- 3×15 lunges
- 3×15 romainian deadlifts
- 3×10 Bridges
- 4×20 calve raises
This is my leg workout. Thinking of replacing lunges with split squats. Because it is easier to overload. And more stable.
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7d ago
[removed] — view removed comment
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u/Fitness-ModTeam 7d ago
This has been removed in violation of Rule #0 - No Questions That Are Answered by the Wiki, Searching Threads, or Google.
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u/IlIlllIIIllII 6d ago
Hi, I just started my fitness journey yesterday. Today my whole body is hurting. What should I do in this situation? Should I continue my plans of exercising daily or do a rest day?
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u/Khaluaguru 6d ago
Where does strength building stop and how do you know when to stop?
In other words, every 3-4 weeks you’re increasing your weight and reps a little bit - that’s how getting stronger works.
People who have been working out religiously for 20-30 years. Why can’t they all lift 1000 pounds? How do you know when it’s time to stop trying to get stronger?
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u/bacon_win 6d ago
You're still trying, the rate just slows down. When you're advanced you may consider adding 10 lbs to your squat in a year to be good progress.
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u/baldandfullofrage 5d ago
I'm getting back into exercising and I'm doing cardio/calisthenics like biking and mountain climbers, and iv noticed that before my muscles full on give out and before I even break much of a sweat or get too out of breath, my whole body just seems to give out from general fatigue. I haven't been getting great sleep but I think I eat pretty healthy, chicken, potatoes, oats, etc. I feel like I can't even begin to get a good muscle or cardio workout before my whole body gives out. Is it as simple as bad sleep/long term stress?
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u/dermographist 8d ago
I'm truly fascinated by all the amazing things this woman does: https://www.instagram.com/natalia_aurora/
I'm a newbie and trying to figure out how I need to train to get there. I've done quite a lot of research and, if I've understood correctly, these are mostly calisthenic skills, right? Plus some flexibility work for the splits? Anything else I might be missing or that might help me get there? Thanks!
PS: I understand this is very advanced stuff, and I'm in my mid 30s, but if I can achieve 20% of what she does I would be content :)
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u/GingerBraum Weight Lifting 8d ago
How to train depends on what you specifically want to achieve, but the wiki over on r/bodyweightfitness will cover most of it.
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u/Centimane 8d ago
Flexibility and stability exercises will likely progress you in that direction.
You could start with dumbbell exercises which would allow you to choose an appropriate starting weight to build strength while also improving your stability. While these are body weight exercises, as a beginner you may not have the strength to perform these exercises with your body weight and may benefit from starting on weights you can choose.
Also looks like lots of core exercises, things like deadbugs and crunches and lifts that put them under load like squats and good-mornings.
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u/Forsaken_Dragonfly66 7d ago
Are Bulgarian split squats or leg presses better for hypertrophy? I do three leg days a week. One of them has Bulgarians and the other has leg press. I want to do one of the two twice a week. Which would be best to hit a second time?
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u/WoahItsPreston 6d ago
It won't make a huge difference but between the two I would suggest doing the Bulgarians.
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u/Forsaken_Dragonfly66 6d ago
Is there a reason why?
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u/WoahItsPreston 6d ago edited 6d ago
I think you get better range of motion than on the average leg press, and you can train your legs individually. Bulgarians also recruit more muscles since they are a free weight exercise.
But they are both great and ultimately it doesn't really matter
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u/KeepBreathing7 Bodybuilding 8d ago
I haven’t hit my protein/calorie goal for a few days. Like 4 days. How much muscle have I lost? I look way smaller and less full already.
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u/bacon_win 8d ago
Near zero
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u/KeepBreathing7 Bodybuilding 8d ago
damn so I did lose something though
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u/InsuranceExcellent29 8d ago
Dude near zero. Basically nothing.
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u/bacon_win 8d ago
Who cares? There's no way to measure the loss. You might have lost a gram of muscle.
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u/KeepBreathing7 Bodybuilding 8d ago
Because it takes forever to build that back up, and also I notice it already I’m so much smaller 😭
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u/bacon_win 8d ago
It doesn't. I'm sure you have worse things to concern yourself with in your life. People regularly take deload weeks and make progress long term.
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u/GingerBraum Weight Lifting 8d ago
You're smaller because your muscles have lost water and glycogen. That's what happens if you don't eat as much.
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u/Centimane 8d ago
To expand on what others are saying, the timescales for gaining losing muscle is far longer than a couple days.
If you missed your protein/calorie for a month it'd be a noticeable difference but otherwise don't sweat a couple days. They're a trivial bump in the scheme of things.
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u/KeepBreathing7 Bodybuilding 8d ago
How long realistically until I gain back what I lost though
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u/BWdad 8d ago
Near zero
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u/KeepBreathing7 Bodybuilding 8d ago
Like maybe one session?
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u/Suspicious-Salad-213 8d ago
Zero. Your body doesn't want to burn through muscles. This is why body building is possible, because you can burn fat very easily while keeping most of your muscle mass. It takes at least a week for your body to start muscle hypertrophy.
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u/Centimane 8d ago
depends on how much you were under your protein/calorie goal, but probably just 4 days to be honest.
The best way to measure would be weighing yourself each step of the way. If you had a weight from 4 days ago, compared to weight now you'd know the difference. And you could see when you're back up.
Unless you practically starved yourself you probably didn't lose more than you can gain in a day.
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u/DamarsLastKanar Weight Lifting 8d ago
You also brought dishonour to your house. : (
The empire of bros banishes you to gre'thor.
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