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|>>|| No. 5175
I'm relatively new to weight training. How much would you need to lift to have a body similar to Mac's? I know the aim is to continually increase the amount you can lift but I've genuinely no idea when looking at various physiques how much they'd roughly be able to and it'd be nice to have a mental benchmark to be working towards.
|>>|| No. 5176
It doesn't really work like that. Looking at that photo I can't tell how much they can lift or what workouts they do— just that the body fat is low enough to show muscle. I've also no idea what size you are (or what weight training you're doing), if you were 70kg and 5' 5" your average would be lower than if you were 100kg and 6' 2" (for example, strengthlevel puts the benchpress of a 70kg beginner at 43kg, while for a 100kg beginner it's 70kg).
If you're scrawny and very new to exercise then you'll need to follow a program and eat enough so that your muscles can get bigger— that's a good structure for the time being. After about six to twelve months you'll be much bigger and might even have some sexy thighs, but you'd probably need to cut down the body fat after that. It's a long process and you'd then need to replan.
A standard recommendation is to follow stronglifts for 6-12 months and then go from there, but it's not everyone's cup of tea and the program is flawed. If your goal is just the physique then I'd just google an Arnie workout and do that. Having said all of that, there's a few people here that have gotten great results from bodyweight exercise alone— if that physique is your goal then you just need to chose the means to get there, but ultimately it's more about body fat than the weight you can lift.
|>>|| No. 5177
Annotation 2020-05-11 001514.png
>How much would you need to lift to have a body similar to Mac's?
Rob made an excellent post about this himself. It's worth consideration before going too far down this rabbit hole and expecting to look like that at the end of it. I absolutely still encourage you to listen to otherlads advice and go for it, though.
|>>|| No. 5178
Thanks, lad. Appreciate the response.
I've just downloaded the StrongLifts app, which recommends starting at about 20kg for most exercises and 30kg for the barbell row. That should be enough to keep me going for now; I've got about 30kg in weights plus an 8kg bar but no bench so I'll have to do overhead presses for the foreseeable. I guess I'll also need to look into getting a bar for chin ups.
I'm not specifically aiming to look like that, more trying to get a general idea of how much you'd need to lift to be of a similar size. I've no real interest in cutting and trying to look as ripped as possible.
|>>|| No. 5179
These things are as much about diet as much as anything else. If you change your mind and decide you want to look ripped as possible, eat 3 sweet potatoes and up to a kg of mince a day and drink only water. You will hate every minute of it, but it will make you absurdly lean. There was another thread on here where someone linked to a body builder that did it I tried it it made me miserable.
Unless you want it more than anything else for some reason these sorts of things aren't worth it. Asking how much effort it takes to achieve these things is sort of like asking how much effort does it take to be a concert musician or a ballerina, no one really knows because it requires shaping your entire lifestyle around achieving that goal. It isn't really quantifiable.
|>>|| No. 5180
>Asking how much effort it takes to achieve these things is sort of like asking how much effort does it take to be a concert musician or a ballerina, no one really knows because it requires shaping your entire lifestyle around achieving that goal. It isn't really quantifiable.
Effort isn't quantifiable for anything at all really. It has no meaningful units of measurement that I'm aware of, at least.
|>>|| No. 5181
You don't have to do anything on that list to get in good shape. He's just trying to make himself more relatable to his audience of fatsos.
|>>|| No. 5182
Being in that kind of shape is practically a full-time job. Look at how slim his wrists are - he's carrying a massive amount of muscle for a man with his frame.
|>>|| No. 5183
Admittedly the OP picture will have had personal training etc, but lads here are also acting like it's impossible to get in shape.
Go to the gym (when you can), or develop a home routine and lift weights, do some cardio and eat lots of protein mixed with veg and fruit (chicken, rice and veg is your friend), drink water, avoid alcohol and you can get pretty big.
Not impossible by any stretch. The thing about getting in shape is that once you hammer out the diet, then hammer out the routine and see yourself getting bigger, you start to get addicted because it's such a good feeling.
Even if you don't end up like OP, you'll still be better than where you are now and feel better for it too.
|>>|| No. 5184
And OP I forgot to add, ignore the naysayers. When you try and improve yourself you'll find a contingent of people saying how it's pointless, impossible or only for celebs or something because they themselves don't want to improve so would rather see nobody else doing so.
|>>|| No. 5187
There are people he'll speak to outside of here too, you know. I'm not saying there's evidence of it here, but already we've started posting the 'look you can only achieve this if you're a Hollywood star' screenshots and I find it all a little bit disingenuous and potentially off putting in the same way that people say they can't eat healthy because it's too expensive by buying 5kg of the most expensive grapes at Whole Foods when an onion costs 12p.
I wish him well on his journey, not posting anymore on this when you inevitably come back saying 'that's not what the post meant it wasn't negative' and derailing his thread.
Good luck OP, update us on your journey.
|>>|| No. 5188
Let's say I don't want to get swole, I don't want to end up big and noticably muscular, because I feel like those kind of lads project HEY I'VE GOT A REALLY SMALL DICK LOOK HOW INSECURE I AM at the speed of sound and there's only a specific kind of intensely vapid woman to show for it?
How do I get into that sort of shape where you can tense and there's loads of visible muscle definition, but you're not big? That athletic sort of build.
|>>|| No. 5189
I've followed an Arnie workout since the start of lockdown. Happy with the results. I do 5 sets at a weight. If I can do 12 reps, I increase the weight. I have about 40kg in plates. For most exercises, that's enough. Exception being squats and benchpress.
That guy in the photo has a shit physique.
|>>|| No. 5190
>HEY I'VE GOT A REALLY SMALL DICK LOOK HOW INSECURE I AM
It took me far too long to realise this wasn't a wordfilter.
|>>|| No. 5191
Is this some sort of cope? People who get in good shape and look good and attractive to the opposite sex all have small willies?
Sounds like you feel intimidated by them. Don't worry lad, you don't do three reps with the dumbbells and wake up looking like Arnie, you'll be able to change your routine and adapt to it long before you hit that point.
|>>|| No. 5192
I'm not OP, but I've also looked at McElhenney and thought how great it would be to have his body. I've also read and listened to what he has said about such a body being attainable for the average person and nodded wisely. But that doesn't mean you can't take some tips from how he got there. For instance he said give up alcohol - I don't drink anyway so I'm halfway there.
|>>|| No. 5193
He might have been saying it just to take the piss. He did become Fat Mac primarily to go against the trope that lead actors in long running TV shows look better over time as they become richer and more successful.
|>>|| No. 5194
No, it's based on the fact that a ripped Arnie physique isn't attractive to me. I don't want to look like that. My question was how do you work on muscle definition without becoming a hulk.
I was obviously taking the piss, but if you weren't insecure you'd be able to take the joke. Instead you're being defensive. Because you're insecure. Multiple women have told me that they read muscles as insecurity, in the same way as a very expensive car or wristwatch.
|>>|| No. 5195
I just find that people who are confident in themselves and what they want don't use it as excuses to bring other people down and let them be happy. It sounds very common to what a lot of insecure people (including myself) thought like when working out was a new thing or something I/we didn't properly understand.
You don't just become a hulk overnight. It takes a huge amount of effort, eating, measuring portions, strict diets, supplements, dedication in the gym, it becomes a lifestyle.
Again, I would think about what muscles you want to 'define' (what does this mean, hypertrophy, endurance, something else?) and then google the exercises you can do to get them with the equipment you have or if you have no means of accessing it look for the bodyweight equivalent.
Again, it takes years of dedication and most people going to the gym 5 days a week will never reach. If you got remotely close to that point you could always eat less, workout less and move your weights down. As I said earlier just start building in a routine and exercises you want and look for benefits, you're not going to turn Arnie mode without a very conscious effort to get there.
Good luck anon.
|>>|| No. 5196
>It's just a joke bro! By the way it's definitely true though some girls said it and you're insecure.
Do you really think out if extremes people don't largely fine in shape people attractive?
|>>|| No. 5197
>but already we've started posting the 'look you can only achieve this if you're a Hollywood star' screenshots and I find it all a little bit disingenuous
He asked how to get Mac's body so I posted an exanation directly from the actor, it's the least disingenuous thing I've done all week. It's incredibly ingenuous.
|>>|| No. 5199
Do you really think out if extremes people don't largely fine in shape people attractive?
|>>|| No. 5200
Outside of extremes on either end, do you really think people don't tend to find in shape people more attractive than those who are not?
|>>|| No. 5201
I think I know where the other lad is coming from.
I have had girlfriends tell me that they're not attracted to buff men. I am a scrawny man. I have had girlfriends who have told me that they prefer a circumcised penis and that uncircumcised penises look disgusting. I am circumcised and I'd rather not have been. These declarations have always been unprompted and give me the feeling that they think if they keep saying it they'll start believing it. Call it what you will.
Basically, women want Tom Hardy.
|>>|| No. 5203
That's day one of StrongLifts done, then.
5 x 5 squats at 25kg, possibly 6 as I lost count. I did 4 x 25kg front squats as the warm up, which I found more challenging on my legs.
5 x 5 overhead presses at 25kg. I know the app says to start at 20kg for these and the squats but I was finding it a bit too easy.
5 x 5 barbell rows at 30kg. I'm not entirely sure I got the form right for this as it's the first time I've done this.
One thing I've noticed is that I tend to struggle more with feeling nauseous and hot rather than the actual weights themselves. I guess I need to work on my fitness and probably drink more between sets.
|>>|| No. 5204
If you don't want to get big then don't lift heavy, do bodyweight exercises or use higher reps at a lower weight.
>I know the app says to start at 20kg for these and the squats but I was finding it a bit too easy.
The point is to find it easy lad because you're supposed to nail the form which is a never ending battle. It's going to get heavy very quickly (2.5kg a workout is 25kg after 10 workouts) so the point is to use the 'easy' time to build good habits. It's also your body adapting to a new movement pattern, in short your muscles have to learn how to activate alongside having to get bigger.
Certainly, an injury can upset progress down the line. I had one that wasn't serious but just a deep pulled muscle, it took about 3-4 weeks to heal. Also, it sounds like you're going a bit too quickly— perhaps rest between sets a bit more or slow down on the actions.
|>>|| No. 5205
In shape is not always the same thing as being ripped, mate. Can you call a marathon runner out of shape? They're not exactly hench are they.
I'm not judging anyone who wants muscles, or indeed anyone who can't be arsed. But everyone has different taste, so doing it for anything but your own personal satisfaction is a mug's game, and it's definitely an idealised stereotype of male fitness. And you lot are definitely reacting defensively.
|>>|| No. 5206
>If you change your mind and decide you want to look ripped as possible, eat 3 sweet potatoes and up to a kg of mince a day and drink only water.
>eat lots of protein mixed with veg and fruit (chicken, rice and veg is your friend)
Gonna hijack this thread to ask: where's the best place to get nutritional advice for workout diets? Strength trainers don't always know what they are talking about in this regard e.g. Rippetoe.
|>>|| No. 5207
Are you eating to get big or just build strength/get fitter? Are you trying to hit certain macros? The problem is new studies come out all the time about what to eat and when, how much etc, the water is muddied with it all. Your best bet is to visit a nutritionist in the future to fine tune your diet to you, as it needs to fit into your lifestyle and work for you and your caloric needs in the long run.
For what it's worth though if you just want to get fitter and stronger, a typical plate on average should look a little like this, but again, different strokes for different folks: 40% protein (chicken, whatever), 40% fibrous carbs (like carrots, broccoli etc) and 20% starchy carbs like sweet potatoes. Cut out all sugar and processed crap, count your calories to hit your targets, drink water and snack on things like nuts, fruit, salad etc. Intermittent fasting can help too. I guarantee you will see changes sticking to that, as 90% of the work happens in the kitchen.
|>>|| No. 5209
Isn't Starting Strength infamous for giving people gigantic arses and legs from all the squatting?
|>>|| No. 5210
Both starting strength and stronglifts have a focus on the legs and back that is quite obvious (take a quick look at stronglifts and you'll notice that squats are every session while bench presses are every other session).
This is great for a beginner because the squat is a key movement to nail that most often lack mobility for. You've also got the tendency for people to ignore legs and that a lot of guys could use a more shapely arse. The extreme (T-Rex mode) is only achieved by people that stick to that program even though they've outgrown it (or don't add accessories in). After a solid 6-12 months, you have an excellent foundation to build on.
|>>|| No. 5213
The point of the starting strength strategy is to become an Olympic weight lifter without injuring yourself. If you are using it for any other purpose you are on the wrong plan.
|>>|| No. 5216
Just on that note, for anybody like me who is having their gains destroyed by Corona, I found a great free app called Home Workout which has bodyweight exercises.
It's been very good in my one try of it.
|>>|| No. 5217
If it is the one I think you are talking about I ended up removing it because it was sending me notifications at 2am.
|>>|| No. 5219
Maybe, but one of the first things it asked was if I'd like reminders, I checked no and it's stopped.
Also most phones now have the ability to select which apps send push notifications, so just do that?
|>>|| No. 5220
Not going to lie, Bronson got me into fitness 10+ years ago, his was the first fitness book I read and my god did it work, I still do some of the exercises from it sometimes.
|>>|| No. 5221
I keep getting ads for workout apps on YouTube, what's going on?
|>>|| No. 5223
It's part of the advertising package for posters here. You'll get a cycle of Big Huel, Big Exercise and Big Supplement for a while.
|>>|| No. 5224
That's week one done. I found myself doing dumbbell exercises afterwards today because you've got me paranoid I'll end up looking like a T-Rex.
|>>|| No. 5225
Two weeks done. My thighs are noticeably bigger, if nothing else.
|>>|| No. 5226
>I keep getting ads for workout apps on YouTube, what's going on?
Dunno m8, maybe all the gyms are shut for some mad reason.
POOL'S CLOSED DUE TO 'RONA
|>>|| No. 5227
Bought myself some 2kg dumb bells.
Hope I don't turn out like any of the lads in the OP.
|>>|| No. 5228
I think I've hit my first obstacle. I don't have any form of rack so for squats I'm lifting it off the floor and putting it on my back; now I'm up to 37kg it can be a bit of a challenge getting it over my head. It's putting a bit of a strain on my shoulders and upper arms, particularly getting it back over my head and to the floor again, which I think is why I'm struggling to progress beyond 30kg with the overhead press.
I'm not sure what the short-term solution is. As I don't have a bench press I'm not alternating the overhead press with anything else. Could front squats help?
|>>|| No. 5229
Zercher squats are the best when you've no rack, and give the arms a little work. I could do back at home but front would kill me.
|>>|| No. 5230
Why do I find bent over triceps extensions, and lateral flies so much more difficult than any other exercises? And pushups but that's unrelated.
|>>|| No. 5232
Is it normal to find yourself looking at (male) muscles more often?
|>>|| No. 5234
My girlfriend who I've not seen since lockdown had been banging on about her home workouts and stuff and I wasn't really paying attention.
I met her yesterday and well fuck me she legit has a 6 pack now whilst I continue to wither away thanks to lack of gym.
|>>|| No. 5235
For some reason this thread has been the catalyst of me starting a diet. It’ll be a month tomorrow and I've lost 4 kg so far. Not going to lie the diet is getting tedious but I can't deny the results.
On the edge of overweight now (bmi 25.3) and the dodgy system on my bathroom scales thinks I'm about 21-22% body fat.
Will probably continue the diet for another month at least but start working on growing my arms and man tits for the next month.
|>>|| No. 5237
The majority of days around 750g - 1kg of 5% fat mince, usually as baked kofta with spices, some days I also drink a protein shake before bed (90g powder 500ml semi skimmed milk).
Have resorted to some high fibre veg on a few days. And couple of days where I fried up egg, mince and onions together instead of kofta.
When I can I usually do a loaded march up a hill carrying 20kg for a few hours.
|>>|| No. 5239
Nope, she was isolating with a vulnerable family member and I went home to my parents.
|>>|| No. 5240
>Will probably continue the diet for another month at least but start working on growing my arms and man tits for the next month.
I am beginning to understand why people usually split strength building and weight loss into different stages, it has been 5 days since I added muscle building to my routine and I feel weak as a kitten.
|>>|| No. 5251
Any tips on how to stop arching my back during an overhead press? I'm now too conscious of it and that's making it worse.
|>>|| No. 5252
Try to concentrate on pushing 'through' your shoulders if you get what I mean.
|>>|| No. 5275
Another month done. My man tits have grown to the largest I've ever had nothing like the OP pic but they distinctly exist. Have been using a 30 day goal exercise app to guide my arm and chest routine.
weight loss slowed down only about 2.5kg this month, but that firmly puts me in the 'not fat' category of bmi. Dodgy scales think I am 19% body fat. I sort of don't recognise myself in the mirror now.
My biggest goal is to get the 'elusive six pack'. I think that is probably won not in muscle building but in not being fat but I will attack it from both angles.
Not sure what the healthy calorie deficit a day limit is so I suspect I might have to be patient on that one, as I feel like there is probably a point that is unhealthy and counter productive and I might be walking the edge already. My cardio is mostly weighted hill marches which keeps my legs in sensible proportions with my upper body.
Best guess I will have reached my desired body shape within another 2 months, after shedding upto another 5kg of weight so I am past the halfway point.
I feel like this is becoming my blog. Are people interested in this or am I being purely self indulgent
|>>|| No. 5276
Well its certainly making me feel bad about eating a whole shareable pack of munchies at 11:something AM.
|>>|| No. 5279
Honestly I envy you. There is a game I play with myself where I convince myself when I fill the fridge with mince meat that all has to be eaten before it goes off, but when I have eaten what's in there I will have a nice day off of eating normal food, and I look forward to it I imagine it and how it tastes, then I go out and stock up mince meat up to it's best before date again, but next time I am definitely (not really) having a take away cheat day.
2 days ago I walked down the coast and had a chocolate and peanut butter ice cream cone as my first and only treat, for making it 2 months. Epicurus had a point, finer things are enjoyed so much more when they have contrast. I'm sure it was just a normal ice cream but to me it was the taste of bliss.
|>>|| No. 5280
I've turned 30 recently and it's time to make some changes. I'm not fat by any stretch of the imagination, but I need to nip things in the bud before I develop a beer gut and skinnyfat dad bod.
So far I've cut out the two sugars I usually have in tea/coffee, which on its own feels like a substantial change considering how much I drink in a day. I might even switch from blue to green milk, but that seems a bit drastic. I'm going to start taking a flask of the Sarah Milican Special to work, instead of the chicken sandwich and packet of crisps every day. Other than that my diet at home isn't too bad, I think. There's a lot of pasta involved but it's mostly fresh made, not just a Dolmio jar.
Where exercise is concerned I don't really have room for much gear, and I'm definitely not going to stick to a gym schedule. The missus has an exercise bike I'm going to start using. I used to feel very fit when I lived in cycling distance of work. What can I do in terms of bodyweight exercise? Push-ups, sit-ups, that kind of thing. Any advice?
|>>|| No. 5282
>this is the video that really changed my outlook and attitude to food, I suspect forever.
I just watched it and it seemed to be the usual sentimental self-discovery documentary story.
|>>|| No. 5283
i just thought why's this dick eating the beans cold. The mexican woman served them up hot at least didn't she?
|>>|| No. 5284
>What can I do in terms of bodyweight exercise? Push-ups, sit-ups, that kind of thing. Any advice?
There is loads of stuff pick one of those and follow an app. https://play.google.com/store/search?q=exercise
Doing press ups or sit ups won't make you thin if that is your goal. For that you need to focus on diet first, and cardio second.
>So far I've cut out the two sugars I usually have in tea/coffee, which on its own feels like a substantial change considering how much I drink in a day.
A tea spoon of sugar is about 16 kcal, unless you are drinking 100 cups a day that isn't a meaningful part of your 2000ish Kcal a day intake. Switching milk is equally symbolic and not very meaningful
I suspect your problem like with most of us isn't so much what you eat but portion control.
How much do you weight? and what is your height? and how often do you go on the lash?
|>>|| No. 5285
>just thought why's this dick eating the beans cold.
you might have over hyped it with the clickbait then.
>this is the video that really changed my outlook and attitude to food, I suspect forever.
|>>|| No. 5287
Wow, fruit sucks I'm only eating Skittle sandwiches from now on.
|>>|| No. 5289
>A tea spoon of sugar is about 16 kcal, unless you are drinking 100 cups a day that isn't a meaningful part of your 2000ish Kcal a day intake. Switching milk is equally symbolic and not very meaningful
Sorry but that's kind of bullshite.
Firstly the calories aren't insignificant.
At a guess of 5 cups a day, at 2 (level) teaspoons of sugar each that's about 160 kcal. Just under 10% of your daily calories isn't insignificant in the slightest.
Secondly, sugar in your tea can have effects beyond the pure calorific value. If you're drinking tea in between meals in particular, the small amount of sugar is enough to keep your blood sugar and insulin levels higher throughout the whole day, rather than spiking during meals and dropping. This can make it much harder to lose weight.
|>>|| No. 5290
>Just under 10% of your daily calories isn't insignificant in the slightest.
I am assuming that they aren't a healthy weight sedentary 5ft 2" woman,
So no it is nowhere near 10% of their daily calorie intake.
It is insignificant, no one got fat off drinking cups of tea. No one lost weight by cutting cups of tea. No one is overweight because they consumed 160Kcals of tea a day they shouldn't. Oddly enough the other 'let’s call it 90% even though we both know it is a lot more' of the diet is more important than a 32Kcal cup of tea. When you can blow through 10 cups of tea worth of calories in a single chocolate bar clearly it isn't that important.
>the small amount of sugar is enough to keep your blood sugar and insulin levels higher throughout the whole day, rather than spiking during meals and dropping. This can make it much harder to lose weight.
What utter drivel. Next you'll be telling me you can't lose weight because of starvation mode.
|>>|| No. 5291
Not a pizza, but a sweetzza.
I'll grab my coat after I've got my vomit out of your bracket speakers.
|>>|| No. 5292
Mate, you haven't lived until you've had a dessert pizza.
Make pizza dough then use chocolate spread instead of sauce and then add a couple of toppings like Skittles or Rolos, you want the proper gooey melty stuff, then pop it in the oven for a bit.
Bliss. Beats cake any day.
|>>|| No. 5293
Not the lad you're arguing with but the original lad here.
Does it occur to you that not everyone is the statistical average healthy male to begin with? I'm a scrawny bastard, I definitely never make it above 1700-1800 calories in a day. Often more like 1400 at an estimate.
I'm guessing that the quality of what I'm eating and drinking definitely matters more than the number of calorie in my case, alongside needing to get off my arse and exercise.
It's perfectly possible to be fat and unhealthy while being well below the average. Even if you are correct, you didn't offer a single constructive alternative idea. Why don't you share your wisdom?
|>>|| No. 5295
You seem to be misinterpreting the original poster. You're reading it like a fat lad who thinks cutting out sugar in his coffee will miraculously make him skinny. But my reading of it is that it's a skinny lad who wants to get a bit more in shape and take preventative measures before the inevitable mid-life slow down of metabolism hits him, and small changes like cutting down on sugar are his baby steps.
Either way it certainly can't hurt to cut down on sugar and I'm not sure why you've chosen it to have a shitfit about.
|>>|| No. 5296
Lockdown has made me put on weight in a very specific way. Going to the shop is a hassle so I order out more, but there's always a minimum spend which means I get more than the one dish at a time and it's right there when I'm eating.
Need to add those sites to my hosts file.
|>>|| No. 5297
>Often more like 1400 at an estimate
That would be scientific imposiblility unless you are less than 60kg and lie in a vegative state all day? or less thank 50kg otherwise and certainly out of the range of normal.
|>>|| No. 5299
>You're reading it like a fat lad who thinks cutting out sugar in his coffee will miraculously make him skinny. But my reading of it is that it's a skinny lad who wants to get a bit more in shape and take preventative measures before the inevitable mid-life slow down of metabolism hits him
We don't know until they say what their weight and height is. But if they are anything like the average person they are already a bit overweight.
>Either way it certainly can't hurt to cut down on sugar and I'm not sure why you've chosen it to have a shitfit about.
My point is it isn't a meaningful change in calorie input compared to the change in quality of life, a stone of weight is 49,000kcal which could well be in the possibilities of what they should lose, it would take 306 days at 160Kcal deficit.
There is without a doubt a greater factor in their diet to any weight gain than 32Kcal cups of tea, it seems like a pure token gesture to me.
|>>|| No. 5300
Honestly lads just cutting out any added sugar will make you feel miles better in the long run, it's a good thing to quit.
|>>|| No. 5301
I must be a freak of nature then because some days I get by on scarcely more than a bowl of crunchy nut and some tortellini.
I actually don't have any weighing scales at home, but I'm about 5'9 and in terms of figure I'm definitely more in line with a flat chested girl than your average man. I've always been scrawny. Maybe my mum smoked too much crack when I was a baby or something, fuck knows, but the point is I'm not a big bloke.
Listen mate I'm not expecting ~30g less sugar a day to make me into an olympic fucking athlete, that's why I mentioned other dietary changes and asked for advice on starting an exercise routine.
If I ate a Kit Kat Chunky with my lunch every day, would you say cutting it out would be a token gesture? Same thing. It's just a thing I decided would be a good idea to ease myself into good habits.
|>>|| No. 5302
(To clarify, otherlad is correct that I'm not so much asking in order to lose weight but rather to stop myself gaining it in the first place. As I said, I'm not fat by any stretch of the imagination. I want to avoid becoming fat, or more accurately skinnyfat, where you are a "normal" weight but it's all flub and not muscle.)
|>>|| No. 5303
Eat more food. If you start any kind of fitness regime with your current diet, you're just going to make yourself ill. It doesn't really matter what at this stage - you just need fuel.
|>>|| No. 5325
That's fair, but surely exercising would prompt my metabolism to start asking for more at least. I suspect a large part of the issue is that my job is entirely sedentary and throughout the lockdown I've been the same way at home, allowing me to coast through the days barely using any energy.
|>>|| No. 5335
It could also be that weekly averages support that poster's calorie demands.
|>>|| No. 5342
Isn't BMI pretty shaky science as a measurement of "health" though? I seem to remember hearing a lot about stuff it doesn't account for when it first started being hyped up a number of years ago.
I must have spent a lot of years deep in the blue zone in my early 20s when I'd basically exist on nothing but coffee and cigarettes, and have one proper meal on an evening on a good day. Sometimes it was just a cup-a-soup or bowl of cereal. It'd be considered "dangerously" underweight on that chart, but I never collapsed or anything, doesn't seem to have affected my long term health.
I put on a lot of timber when I got a girlfriend who cooked for me, and I'm definitely not suggesting it would have been sustainable for the long term, but ehh. I think a lot of this stuff is relying on averages that don't really reflect the diversity of human bodies, and I've definitely seen cases where a person seemingly eats fuck all in terms of calories, but because all of it is garbage and sugar they still develop visceral fat.
The human body is not a combustion engine, it's not as simple as just joules in - joules out.
|>>|| No. 5343
IIRC it'll say healthy people, like rugby players, can have an unhealthy BMI but it won't say unhealthy people have a healthy BMI.
|>>|| No. 5345
Surely if you're fat it's harder to wrap your fingers around your wrist? Or does it not work like that.
|>>|| No. 5348
I have absolutely tiny Donald Trump sized stubs for fingers, and there's well over an inch of clearance for me.
I've used a tape measure and I'm apparently on the larger side of medium.
|>>|| No. 5349
>Isn't BMI pretty shaky science as a measurement of "health" though?
Unless you are an athlete, no it is fine. Mysteriously I find it is never them who question its misrepresentation, only fat people it has labelled as unhealthy.
You have it back to front, the BMI healthy range is determined by the stats of the health of the general population, essentially quality of health declines on either side of the healthy range and that determines what healthy BMI is. There is a slight 'paradox' because people from certain illnesses lose weight during their final months of death spiral which means they are charted at being a lower weight, but that is corrected for.
>I've definitely seen cases where a person seemingly eats fuck all in terms of calories, but because all of it is garbage and sugar they still develop visceral fat.
>The human body is not a combustion engine, it's not as simple as just joules in - joules out.
It absolutely is, you can make a case for growth taking protein, but no one can put on fat whilst burning more than they eat it is a scientific impossibility to store calories whilst burning more than you gained. Your body has to get energy from somewhere, the most logical explanation is that that person is eating more than you think, or not moving as much as you would think. It isn't obvious from looking how many calories there are in things. There is as much calories in a tablespoon of peanut butter as there are in 5 gala apples, if you have a milkshake at a fast food place chances are good that it was about the same calories as your hamburger (which are both about 15 apples). If you think about things in terms of ‘would I eat THAT many apples?’ it really changes your perspective of just how calorific food is and how that has no relation to feeling full.
|>>|| No. 5351
For what should be obvious reasons, anything from the elbow-down is usually the last resort for fat deposits.
|>>|| No. 5352
>The human body is not a combustion engine, it's not as simple as just joules in - joules out.
>It absolutely is
You're right - it absolutely is - and while the quality of the food you eat is very important, the calorific content is the most important part. I also agree with you about portion control - it's not until you start keeping a proper accurate food diary (and record everything) along with sizes, that you realise what is going on. Nearly everyone has trouble with portion control.
|>>|| No. 5353
Does a person really burn 1800 calories a day just sat on their arse watching netflix? That seems a little hard to believe, you'd never need to exercise otherwise.
I kept a food diary a couple of years ago just out of curiosity, because people always gave me that whole "Howcome you eat loads of shit and never put on weight?" thing. My average intake was between 1700-1900. I always found it very hard to exceed 2000 without it feeling like a chore. But my actual eating pattern was that most days I'd eat hardly anything, and then at the weekend I'd binge on Doritos and Mr Kipling cakes when I was high, which brought the average up.
My diet is still very similar to that now, and I'm only just starting to develop the tiniest little ring of belly fat. So logically I'd probably only need to do a little bit of exercise each day or stop putting sugar in my drinks and it'd put me back under the line.
|>>|| No. 5354
>That seems a little hard to believe, you'd never need to exercise otherwise.
Exercising is a very small part of weight loss, diet is always the important part. You might burn 600 calories running for an hour, but you could also just decide to eat two fewer bags of crisps that day instead and have the same effect on your body.
|>>|| No. 5355
>Does a person really burn 1800 calories a day just sat on their arse watching netflix? That seems a little hard to believe, you'd never need to exercise otherwise.
lad on the stupid 750g mince meat diet and muscle building routine and 2 hours a day hill marching here
Trust me my losses are all from diet. exercise is a thing you do to build muscle and to stop it being deteriorated
Instead of fat. It seems mad but fat people like say 20 stone are burning something in the range of 3000 Kcal a day if they just ate even the amount they should be eating they would lose a pound every 2-3 days, a kilo a week. Your body requires way more energy to run its functions and heat itself than most exercise normal people could do. You would have to be doing 3+ hours of tough (ie mountain climbing level) exercise a day to equal the same amount of calories you burn sitting on your arse.
I was on crutches for a year. 2 months of which I couldn't put any weight one of my legs because I was healing from surgery, but because I deliberately put myself on a calorie restricted diet that is the lighest I've been in my adult life, that is about as 'sat on their arse watching netflix' as you can get.
|>>|| No. 5356
I'm not disputing the fact that diet is the biggest factor, I've always been of the view that most fat cunts who complain how "nothing they do works" are just shocking at self control and lying to themselves about it. But burning that amount of calories from just sitting about is astonishing- I'd have thought you use far less just sat there doing nothing.
I've always been skinny and found it hard to gain weight because I find eating lots physically difficult, I start to feel sick and have to force it down as soon as I cross over the amount required to just not be malnourished. It's actually been a cause of significant insecurity at some points of my life, when I desperately wanted to bulk up to try get a bit more desirable for the ladies and couldn't force myself to eat more. But oh well.
|>>|| No. 5357
Our bodies are always doing something - breathing, digesting, thinking, hair is growing, heart is beating, a thousand little microproccesses keeping up alive happen that all require energy. even sat in a chair all day we're still moving our arms, legs and head occasionally, it might not sound like much but even an arm is a 10lb piece of meat.
Basically fat people only really exist because, like you touch on, they have the ability to eat a lot of high calorie foods without feeling sick. I could quite easily eat two or three bacon double XLs from Burger King right now, and I'd feel like I had a decent breakfast, and I presume that you couldn't. That's the only real reason I get fat easily and you don't.
|>>|| No. 5360
So if we're all done sperging out about sugar, can someone recommend me an easy bodyweight exercise routine to start?
I need to start at the shallow end of the pool because I've never really needed to exercise. Besides going on the exercise bike until I'm knackered, I literally don't even know where or how to start.
|>>|| No. 5361
> recommend me an easy bodyweight exercise routine to start?
There are about a dozen apps you can download on your phone for that.
|>>|| No. 5363
not really they are all fine, it depends on what you want. They are free any on Android so just look.
|>>|| No. 5365
https://www.fitnessblender.com/ isn't a bad resource as they have a lot of videos for free and you can search by intensity, equipment, etc. It helps to know what you want to work toward though, just general health and fitness or better cardio or strength etc, as then you can find more specific resources and make a solid plan, and since you're a beginner you'll see results quicker if you stick to one too. I think the bodyweight subreddit had a beginners routine on it but that can be pretty tough if you're just starting out. Or you can always grab yourself a copy of Solitary Fitness.
|>>|| No. 5366
Thenics was great for me to learn more esoteric gymnastic skills (think L-sitting or planches). Unfortunately they've changed it to require a sign-in recently.
To keep things sustainable though, I'd go with something more bare bones. Honestly, you could do a lot worse than just smashing out pushups and pullups as a superset; try one pushup, one pullup, rest 10 seconds, two pushups, two pullups, rest 20 seconds, three pushups, three pullups, rest 30 seconds, and keep going until you fail to reach your target number in one of the exercises. Then go back down in reverse order.
Follow that by a set of lunges or bodyweight squats and it's actually not a bad workout.
Here's a couple of Jeff Nippard's videos, he's a decent enough source. An overview of at-home training:
And a novelty workout using a pack of cards, to mix things up:
|>>|| No. 5369
He's a bodybuilder, a discipline with a lot of focus on growing and maintaining said man-tits.
Generally, though, not everyone who does these workouts will necessary look like that.
|>>|| No. 5375
Possibly, but that doesn't invalidate the advice he gives. His focus is on published research which generally uses "natural" subjects. There's no perfect source of information out there, but his is one of the better popular channels.
|>>|| No. 5376
Don't fall into 'everybody who looks okay is juicing' crab bucket. 'I don't have the right genetics' is a better cope.
|>>|| No. 5379
Just as an aside, Nippard is about 5'6 and has been weight training for most of his adult life. I find it plausible he could look as muscular as he does without exogenous hormones.
|>>|| No. 5381
Everyone is juicing though. Professional cycling has a terrible reputation for doping, but we're not the worst culprits, we just have a serious testing regime. Golf is riddled with steroids, football and tennis are lousy with EPO, rugby is full of both.
Performance-enhancing drugs are as pervasive in sport and fitness as Photoshop is in fashion magazines; the distorting effect on our perception is just as profound. Superhuman performance and aesthetics have become the new normal, because nobody outside of cycling and athletics is willing to admit to the sheer ubiquity of incredibly potent performance-enhancing drugs.
|>>|| No. 5382
It's entirely to do with his mass to bf ratio, he is defo on gas. I have extensive experience with steroids myself and being around people who take them gives me an eye for natural physiques.
|>>|| No. 5383
Anabolics are definitely more common now than ever, use has been increasing for decades, but it's interesting you point to professional sports for your examples.
Professional sportspeople and athletes are generally in the top 0.0001% or something similarly ridiculous in terms of performance, depending on the popularity of the activity. It makes total sense to me that, just statistically speaking, they'd need to do everything within their power to get an edge.
I think the situation is much less clear in amateurs and typical fitness enthusiasts, though. Data seems to suggest many more men are purchasing and using anabolics, or are being prescribed TRT, but that doesn't necessarily mean every bodybuilding YouTuber or gym-goer is taking hormones. It is possible to build up pretty considerable mass with years or decades of training and eating. Conversely, it's also possible to load up on hormones and not gain much mass at all, if you don't know what you're doing.
What I'm saying is, I'm casting doubt on your 'roids gaydar.
|>>|| No. 5385
>>5381 is not >>5382 and no one is saying every fitness YTer is on gas, only most of them.
There isn't a micro/macro strat on the planet that lets you look like most of them do. You can look that good for a few days after a cut, but you can't stay at that bf% and maintain your mass without help. It's just a fact, there is no "shame" in not being natty, it's an entirely aesthetic choice; one I've chosen for myself in the past.
Ultimately, the technique is the same. Eat big to get big, train hard and lift big weights. If you want to look like a fitness YTer 24/7 cycle trenbolone and dbol, otherwise don't worry about it. You'll look good twice a year after a cut, don't forget to take pictures for your tinder
|>>|| No. 5387
>I think the situation is much less clear in amateurs and typical fitness enthusiasts, though.
PEDs really, really work. They don't offer a bit of an edge, they offer an insurmountable advantage. There's a vast, blatant difference in the physique and performance of professional athletes before and after the introduction of PEDs.
If the steroid users in a community don't stick out like a sore thumb, then either nobody is juicing or everybody is juicing. I don't believe for a second that none of the Instagram and YouTube set are juicing, so my conclusion is obvious.
|>>|| No. 5388
I wasn't saying they offered an edge, what I meant was that when you're already at an elite level, odds are you have done everything within your power to reach that point and would not hesitate about using PEDs. I share your belief that the majority of athletes and sportspeople are doing the maximum they can get away with for that reason, which obviously varies depending on regulations and how sophisticated you are about it.
I think you're being a bit binary about what PEDs actually do for people, though. They offer a massive advantage -- if you know what you're doing and respond well.
I have seen for myself people that have taken anabolics but simply don't respond in the way you'd expect, mainly due to a total lack of compliance with any kind of training or diet. I haven't looked deeply into it, but I would think there must be a population (especially among amateurs and recreational users) that don't become exceptionally massive or strong -- partly down to not knowing what they're doing.
I think when you're looking at the Instagram and YouTube set you describe, you're seeing the self-selected people that are outliers of what can be achieved naturally, and people who respond quite well to drugs and use them well. I say self-selected because you only see the success stories. It may be that the drug users are more common, but it's not obvious just from a glance. I still think Nippard's standard is probably achievable considering his height and experience.
|>>|| No. 5391
That's very amusing and quite accurate. I can never get over how gay all the body builders at the gym look. I realise a small number of them are actual muscle Marys, but it's amusing nonetheless. The weights section in my (very posh) gym is about the only bit that is covered in mirrors.
|>>|| No. 5405
What's the best type of pull up bar to get? There's a few different designs out there.
|>>|| No. 5406
One that fits the place you want to hang it and doesn't look like it's going to fall down or tear your doorframe off like in all the old youve been framed clips.
The ones with lots of different angled grips are slightly better in terms of the exercise you can get out of them, but they need more space.
|>>|| No. 5407
Got one of those multi-pull up bar things for £25 a month back, it just wedges into the doorframe, though I do pad it a bit so it doesn't mark, but it slots in and works fine and when I'm done I can take it down. Can also use it for some other exercises too so it's been worth the money and while I'd prefer a place/bar I could full body hang from this will suffice.
|>>|| No. 5421
Perfectly fine starter bits, but you'll quickly outgrow it if you stick with it. I think many adults will be able to bench press more than 30kg within a few weeks. The bench on the second kit also looks very clumsy for the incline bit, which is a basic thing to get wrong.
By all means buy it to get started, they're always handy to have around. But after getting used to it, I personally I would look on Facebook or Gumtree. Many people will be nearly giving away fairly high quality sets of weights as, by definition, they're a pain to move. If you're smart, you can pick up several bits separately, e.g. a barbell, a set of 5kg, 10kg, 15kg, and 20kg plates (making sure the plates will fit the width of the barbell), and a decent bench.
|>>|| No. 5422
Not enough weight m8. A rank beginner should be bench pressing around 60% of their body weight and someone in half-decent shape should be pressing 120%-150%. Unless you're incredibly skinny, you'll immediately outgrow a 30kg set.
I'd suggest having a look on Gumtree or Facebook Marketplace for a set of cast-iron weights. They're just big bits of metal, so you can't really go wrong buying second-hand.
|>>|| No. 5423
30kg seems very low for a total possible load to me and I don't lift. Seems like if you were using the equipment regularly you would out grow that weight in a month or 2. Someone please correct me if I am wrong.
|>>|| No. 5424
>Many people will be nearly giving away fairly high quality sets of weights as, by definition, they're a pain to move.
Ever since lockdown started people have been selling weights for at least double RRP because the moment something comes in stock it's usually quickly snaffled up.
|>>|| No. 5425
I wouldn't even consider anything that isn't using a proper Olympic barbell. Spend the money on resistance bands and do banded press ups.
|>>|| No. 5426
Same with all home exercise equipment to be honest. I lucked out and ordered a BIG bit of gym gear in January before the lockdown started - by the time it got delivered at start of April, there were already people selling them for RRP+++ on eBay.
|>>|| No. 5427
Of course, I hadn't considered that. I picked up a home gym set by picking and choosing good bits a few years ago, but the landscape has probably totally changed by now.
In that case, maybe scan or set a search alert for it, but definitely buy a cheap starter kit. Anything is better than nothing, and foregoing training entirely because you're not getting the ideal stimulus isn't a great idea. Even bodyweight work can be made challenging if you're focused and creative enough.
I had one of those shitty sand weight sets at 14 or 15, and it wasn't a bad place to start. I don't agree the only worthwhile training is done with an Olympic barbell, but resistance bands are a good shout.
|>>|| No. 5428
>Spend the money on resistance bands and do banded press ups.
Can also vouch for resistance bands, absolutely bloody brilliant. Saves on money, space, and they're portable.
|>>|| No. 5431
>>5430 I'm assuming you know there's a good word for this, but chose not to use it?
callipygous - pertaining to or having finely developed buttocks; "the quest for the callipygian ideal"
|>>|| No. 5433
Even she's a bit flat, but my view is probably distorted by implants and pornography.
|>>|| No. 5434
You can see wear marks. It'll have been rubbed down over time.
|>>|| No. 5435
The Greeks thought that flat arses were noble, like small willies.
|>>|| No. 5437
I saw this on Youtube and thought about the Nippard talk earlier in this thread.
|>>|| No. 5438
The thumbnail doesn't convey it. You need to see them side by side when they're sitting at the table.
|>>|| No. 5439
What do they mean by a "natural" lifter?
Is that someone who isn't using supplements/drugs or what else?
|>>|| No. 5441
I found out recently that there is a rabid, loony sub section of the fitness community that sees using whey or creatine as cheating not just steroids.
|>>|| No. 5466
Can someone explain the deal with steroids? As someone entering the long dark thirties and gaining belly fat and erectile dysfunction and the like, I naturally want to understand The Reason for this and I'm told it's because of a natural decrease in testosterone production. OK that's fine, but death is also 'natural' and that doesn't mean we don't use modern medical science to try and avoid it.
So would it really be harmful to 'top up' with a little bit of androgen when you get to this age to try and emulate your twenties? Aren't most of the side effects and dangers the result of mentally ill teenagers overdosing?
|>>|| No. 5467
I can hear this post in the voice of almost any Always Sunny character.
|>>|| No. 5468
It gives you acne, not just in your face but all over your body. It makes your balls shrink.
Taking steroids are only useful if you plan on getting massive or put on lean muscle fast, they aren't to be taken lightly. Taking them increase the size of your internal organs, straining them, and causes you cells to divide more often shortening your life.
If you have belly fat and ED, exercise and fast. I recommend OMEOD until the fat is gone then OMAD with a 20/4 fast cycle. When you do eat, keep the carbs to a minimum and get your calories in those 4 hours. Take vit c and zinc, stop drinking/smoking/masturbating and drink plenty of water.
|>>|| No. 5469
OK but you can explain why all these side effects happen? Is it because there's no such thing as testosterone that is the same as that produced by your body? Is it because there is fundamentally no way of taking it that would not suppress that produced by your body? Why are my organs growing and my balls shrinking supposedly due to taking a supplement when they weren't doing that when my natural hormone level was at its maximum?
|>>|| No. 5470
>my balls shrinking
This seems like a good reason not to take it.
Testosterone supplements seem like a curously American thing, along with extreme hair transplants. I get why people do steroids I suppose, though would never do it. Why not just embrace growing old gracefully?
|>>|| No. 5471
The negatives outweigh the benefits lad and there's no point taking it in your 30's unless you're really into bodybuilding. You can go through your 30's without having those worries, it just requires exercise being a regularly part of your lifestyle as well as making generally healthy choices like not smoking or drinking excessively, after that 90% of the battle is in the kitchen.
|>>|| No. 5472
>You can go through your 30's without having those worries
The implication being it's fine to go on steroids once you hit your forties?
|>>|| No. 5473
By your forties it doesn't matter any more because you can start shagging 19 year old girls with daddy issues who like you purely because you've got a proper car and can afford to take them for dinner at places other than Nandos.
|>>|| No. 5474
I feel like I've started on this at thirty. It'll have to be girls with grandad issues within the decade.
|>>|| No. 5475
True that. But if you have a body like I have in OP's picture like I have at 47 the hypergamy is unreal. But 19 year olds in your 40's is wrong, most of them are mentally unstable and you're just taking advantage.
|>>|| No. 5476
I'd rather just cut loose and enjoy the ale and bacon butties if I'm not using the fruits of my labour to shag fitties half my age. Being built just for the sake of it feels a bit narcissistic, but then I am a committed hedonist so my feelings might be alien to you.
|>>|| No. 5477
>and you're just taking advantage.
What do you think the 19 year old girl shagging a 40 year old bloke just because he has a nice BMW and some money is doing?
|>>|| No. 5479
>I am a committed hedonist so my feelings might be alien to you
Not at all. Been there and done it, found it boring.
|>>|| No. 5481
I knew his lot were around today. You can smell them if you've got the nose for it.
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