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Faint

General Health / Gym Questions

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Faint    5634

Hi guys,

 

So 6 weeks ago I decided to make an active change in my life as i was getting fat and really not liking it.

 

So i put a stop to all the junk food etc, started going gym, started tracking my macros etc.

 

What I'd like is if DGz can help me to see if;

a) there is anything i should do more of (posi vibes guys)

b) there are things im doing that i really shouldnt be doing

c) there are things that i should tweak

 

i should say with my goal i dont really care about losing weight or gaining weight, just looking and feeling better (idgaf about being super ripped, but lean would be nice)

 

points on me:

- i'm 5'8

- weigh 78kg

- i go to the gym 3-4 times a week (i always try for 4)

 

im using myfitnesspal to track my macros and all the food i eat. im generally eating around 1500 calories a day, of which its about 40/31/29 carbs/fat/protein - generally i try and eat loads of green stuff like spinach broccoli tuna chicken etc but it's things like nuts and morning cereal (special k) that are taking the fat up (nuts im told are super good for you though so idk if i should take them out)

 

for my gym routine that ive been doing for 6 weeks and been (very slowly) building up weights so i get form right;

 

back / biceps:

deadlift (5 sets of 7 reps, currently 70kg)

dunbell rows (4 sets of 10 on each side, curerently 18kg)

dunbell shrugs (4 sets of 10, currently 22kg)

lat pull downs (4 sets of 10, currently 27kg)

bicep curls (4 sets of 10, currently 9kg - i have weak arms this was 6kg when i started so going super slow with this haha)

 

chest / triceps:

dunbell bench press (5 sets of 6 reps, currently 2x14kg dunbell)

shoulder press (5 sets of 10 reps, currently 10kg)

dunbell bench press with a tilted bench (5 sets of 6 reps, currently 12kg)

tricep dips (5 sets of 10 reps, currently 18.5kg)

 

i tend to alternate between the two days. so heres my questions (sorry its taken so long going through all this)

 

1) would it help me to add a leg day, and if yes what should I do? ive not done leg day before so would only know to do squats

 

2) i tend to eat the same amount on both training days and resting days - should this change? and if so, should I just eat less on resting days or more on training days? how much would people advise?

 

3) how quickly should i move up weights? ive been taking it super slow to get my form right, but after 6 weeks i think its pretty good now

 

4) should i add cardio? ive done like a 4 minute tabata training session after my chest day on occassion, or ive done like 20 mins on the bike with heart rate at 120-130 the whole time (so kinda like 70%) but idk if this is overtraining?

 

5) should i add anything to my current workouts, or take anything away?

 

6) is it worth doing 1 day a week of HIIT training (like joe wicks does - been following his recipes quite a bit for food but idk what is more effective out of HIIT and weights considering what im after)

 

7) am i eating about the right amount of food? im concerned cos myfitness pal says it should be about 1900 but im generally just ful up (considering i make myself chicken and tuna salads and stuff they fill me up pretty easily)

 

 

my goal is to look better - idc about gaining or losing weight just sorting out my belly fat (im like skinny fat atm)

 

i apologize for the length of this post and hugely appreciate any and all replies - thanks <3

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mark    3104
33 minutes ago, Winter Multi said:

 

1) would it help me to add a leg day, and if yes what should I do? ive not done leg day before so would only know to do squats

 

2) i tend to eat the same amount on both training days and resting days - should this change? and if so, should I just eat less on resting days or more on training days? how much would people advise?

 

3) how quickly should i move up weights? ive been taking it super slow to get my form right, but after 6 weeks i think its pretty good now

 

4) should i add cardio? ive done like a 4 minute tabata training session after my chest day on occassion, or ive done like 20 mins on the bike with heart rate at 120-130 the whole time (so kinda like 70%) but idk if this is overtraining?

 

5) should i add anything to my current workouts, or take anything away?

 

6) is it worth doing 1 day a week of HIIT training (like joe wicks does - been following his recipes quite a bit for food but idk what is more effective out of HIIT and weights considering what im after)

 

7) am i eating about the right amount of food? im concerned cos myfitness pal says it should be about 1900 but im generally just ful up (considering i make myself chicken and tuna salads and stuff they fill me up pretty easily)

 

 

my goal is to look better - idc about gaining or losing weight just sorting out my belly fat (im like skinny fat atm)

 

i apologize for the length of this post and hugely appreciate any and all replies - thanks <3

 

1. squats cover a lot and are a must imo, you should definitely add leg day and aim for to train your entire body equally 

 

2. you could eat a little more on training days depending on what you're doing, but unless if you're doing very long or intense cardio sessions, it shouldn't matter too much

3. if after you've performed your sets, you feel like you could've done more, you should prob move up in weight. if your form suffers or you can't finish your intended sets you should drop it down a bit

4. for overall fitness definitely. it's not overtraining but you have to listen to your own body really to know when you're overtraining and when you aren't - but in general you train different type of things so you can do cardio on restdays 

5. already covered these: leg day and cardio

6. for overall fitness I think there are benefits to HIIT because you train aspects of your body that you won't train through strength or low intensity cardio 

7. only way to find out is to keep track of your weight for X period of time, you should be gaining weight (muscles) so if you aren't, or if you feel you can't move on in strength as much as you should, you should prob add more kcal to your diet. healthy fats aren't bad so don't skip them: stuff like vegetable oil / nuts / fish etc. are mandatory for your body

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Faint    5634

Mark that is super helpful, thank you.

 

For leg day, what should i do apart from squats? 

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Aaron    1986

1. yes

2. no

3 move slowly whilst maintaining solid form and working on ur contractions and time under tension

4 10 mins of cardio is always good for performance, if ur trying to lose weight then only do cardio when ur diet is not making u lose weight 

5 ur routine for chest/back is ok. i personally prefer high volume as it increases trainees capacity for lactic acid overload imo. its harder for someone who does low volume to go to high volume than vice versa. 

6. no hiit is rly just for athletic performance or if ur at a sticking point and longish cardio isnt making u lose. it has big disadvantages such as increased risk of injury + increased fatigue. its advantages are performance based + shorter time to burn same cals. 

7.  ur metabolism is probably shit. u can fix this by slowly increased ur carbs in the off season.

i finish a cut usually on 225 carbs, sometimes 200. in the off season i normally go as far as 450 carbs 70-80 fat but its a gradual process. 

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Aaron    1986

oh yeah if u look shit and skinny fat, u need to make a choice:

 

1. lose weight

2. gain weight

 

losing weight is good cos u get rid of ur blubber. its bad because you will most likely reveal an awful physique (awful in regards to bodybuilding, relative to ur expectations it might be err ok).  gaining weight = gaining muscle + fat most likely. its good cos u can build some mass onto your frame for later cuts.

 

 

 

in general someone should be gaining for 80% of their lifting life and cutting for 20% or so. 

 

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Faint    5634

Thanks so much, really gonna take what youre sayimg on board

 

What do u mean by high volue, just lower weight more reps?

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Aaron    1986

yeah like RPE 8 for 8-12 reps.

 

RPE is relative perceived exertion, RPE 10 means u went to failure, 9 is just about 1 more rep left, 8 is comfortably 1 rep left etc. 

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Faint    5634

i will 100% try to edit to that accordingly then in future

 

i just got back from my first ever leg day

 

i did romanian deadlifts 40, 5 sets of 7 reps (will try to increase this to 8-12 as per your suggestion, aaron)

leg extension 31.5, 5 sets of 12 reps (probs about right given the above)

squats 60, 5 lots of 6

 

i was gonna do leg press and seated leg curls as well but my shorts ripped on the 5th set of squats =( so i just left it there

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Aaron    1986
3 hours ago, Winter Multi said:

i will 100% try to edit to that accordingly then in future

 

i just got back from my first ever leg day

 

i did romanian deadlifts 40, 5 sets of 7 reps (will try to increase this to 8-12 as per your suggestion, aaron)

leg extension 31.5, 5 sets of 12 reps (probs about right given the above)

squats 60, 5 lots of 6

 

i was gonna do leg press and seated leg curls as well but my shorts ripped on the 5th set of squats =( so i just left it there

 

 

 

hahahah i dont blame you.

 

legs wise everyone stresses squats and they're great when ur new but dont think they're going to build u phenomenal legs by themselves. i got to a pretty reasonable squat for bw but it didnt correlate with the size of them. also working with squat variations is rly cool during ur lift career.  the back squat with heavy weight eventually caused my shoulders to become impinged imo so i think there are better value and safer excercises than putting 2-3x your bodyweight onto your shoulders. 

 

 

i rotate:

 

back squat or  bulgarian split squat or box squats

stiff leg deadlifts

hamstring curls

calf raises x2 movements

single leg press or leg press

lunges

leg ext

 

 

the best ones for a newbie to master will be the bulgarian split squat, lunges and deadlifts not due to the strength but due to the mobility it provides you. 

 

this is a bit advanced tho tbh.. just go at ur own pace and enjoy it for the first couple of years. if i could go back in time tho,  i would do:

 

bulgarian split squats with a barbell

lunges

stiff leg deadlifts

hamstring curls

calf raises 

 

and pretty much hammer them. they're the best balance of excercises for staying injury free, time under tension and most importantly mobility. doing heavy squats has left me tight as fuck. 

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Aaron    1986

youtube terron beckham and check out some of his series.

 

altho he comes across a bit of dumb ass, he definiely isn't and knows his shit. hes not like these cookie cutter bodybuilders, hes all about performance. 

 

bodybuilders arent really about longevity and performance, its moreso about looking good as fuck. ive been shredded as fuck and honestly its not all that fun. this year i was really lean, best shape i've been in but i looked shit and was weak as fuck compared to the off season. if u train for athletic performance, when u cut you can do some cool crazy shit (100m sprints, explosive translatable power, jumping etc.) 

Edited by Aaron
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Faint    5634

Thats great advice, tha ks mate. Just went down on all weights for chest day and did sets of 10-11 reps instead, gonna try to maintain that

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Faint    5634

Minor update: I've been doing 12 reps per set and it's got easier .

 

To any newbie at the gym: I'd always recommend starting low and staying low for a few months till you get good form - this is what I've been working on up till now and after 3 months I'd say it's good enough to start moving up in weights. 

 

I've lost most of my beer gut which is great, still got loads more to do though.

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Silver    960

I have actual questions also

 

So pretty much I do not work out on days I have school, which is M-W

 

I am not sure what to eat for breakfast for those days because I will mostly be sitting down the whole day

 

Now, I like to work out in non-school days but work out in the mornings during breakfast time so I am wondering whats the appropiate food regimen for either days.

 

not sure if I should be eating lighter but i dont know what. 

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Faint    5634
30 minutes ago, Silver said:

I have actual questions also

 

So pretty much I do not work out on days I have school, which is M-W

 

I am not sure what to eat for breakfast for those days because I will mostly be sitting down the whole day

 

Now, I like to work out in non-school days but work out in the mornings during breakfast time so I am wondering whats the appropiate food regimen for either days.

 

not sure if I should be eating lighter but i dont know what. 

what are you doing on days you work out? weights? cardio? 

 

i generally have oats every day i have work just cos its so quick and easy, you can even get the instant quaker oats which are still super good for you. sprinkle cinnamon over them when theyre cooked and they taste awesome

 

eggs are always great too

 

i guess the point is eat whatever you would on a normal day, there is no 1 all time great thing (but some things are certainly better than others!)

 

i feel like you should figure out what you want to achieve when you work out and how many calories you need per day, and judge using that. aaron was right in what he said to me - you need to figure out your goal - you dont wanna be cutting mon-weds and bulking weds-sund

 

if you wanna get big then eat 3000 calories a day. if you wanna slim eat 1700. (these are super generic btw its easy to figure out how much you should be eating - see the pinned thread on macros)

 

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Silver    960

yea okay, ill try oats. makes the most sense for rn

 

yea normal days i just eat oats in the morning, been mixing it up with putting protein powder but i feel that is not working before workouts, so might take it out or just spices and fruit

 

well i want to lose about 20 lbs, so i have not been trying to eat protein powder is what im thinking and just eating lean meats like chicken and vegetables with brown rice, which ive been doing for a week now, feel good

 

ya so 

 

breakfast

~ 150 calories

oats

 

lunch

~300 calories of chicken

~ vegetables

~ 50-100 calories of brown rice for lunch

 

dinner

not sure also, havent ate dinner because ive felt full by the time i went to sleep

 

yea i p much burn 150-200 calories doing cardio according to the machine im using

 

and then i do core

 

3x sets of 11x sit-ups

2x sets of 15x side ab crunch

 

then i go on some machine that works side fatby twisting left or right

 

3x sets of 11 of for (2 machines) arms, (1x machine) shoulders, (2x machines) chest, on avg

 

 

 

 

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Faint    5634

@Silver your core basically trains itself so dont worry about sit ups etc. Focus on more complex compound exercoses like squat or bench or deadlift and you will burn fat far more effectively

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