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Good workout regimes/recommendations
Posted on 7/29/21 at 12:09 am
Posted on 7/29/21 at 12:09 am
So I’m getting in the gym for really the first time ever (6’1, 180 but I’ve got squishy fat for sure in my stomach area) and I’m trying to build muscle and really dedicate to just being healthy in general. Right now I’m going 5-6 days a week, trying to intake 2500-3000 calories a day and rotate between arms/chest/legs. Any advice on dieting to is much appreciated!
7
Posted on 7/29/21 at 12:10 am to MasterAbe1
Health fitness board.
Posted on 7/29/21 at 12:14 am to Havoc
My bad requesting now
Posted on 7/29/21 at 12:35 am to MasterAbe1
It’s really simple according to a certain poster. All you have to do is BJJ, lift and cardio. Also he’s on the carnivore diet supposedly
Posted on 7/29/21 at 12:50 am to MasterAbe1
Watch pumping Iron
Posted on 7/29/21 at 6:22 am to ScopeCreep
quote:
Test and HGH
Tren and HGH baw
Posted on 7/29/21 at 6:53 am to MasterAbe1
Use a TDEE calculator and find your calorie target. Use an app to track your food/macros and hit at least 180g of protein a day.
Lift weights and hit the big four weekly:
BP, OHP, DL and squats.
If your trying to build muscle, do hypertrophy. 10-12 reps for each exercise. 4 sets on all your exercises.
Lift weights and hit the big four weekly:
BP, OHP, DL and squats.
If your trying to build muscle, do hypertrophy. 10-12 reps for each exercise. 4 sets on all your exercises.
Posted on 7/29/21 at 7:38 am to pwejr88
quote:
Use an app to track your food/macros and hit at least 180g of protein a day.
You don't have to do this much. 0.8g per lb is enough and is easier to manage. So 145g is plenty.
Posted on 7/29/21 at 7:55 am to pwejr88
quote:
Use a TDEE calculator and find your calorie target.
quote:
Based on your stats, the best estimate for your maintenance calories is
2,406 calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.
So......
Is this total calories? Like I consumed 3000 calories but burned 800 exercising for a total of 2200? Or, is it simply 2500 calories regardless of calories burned?
Posted on 7/29/21 at 8:05 am to MasterAbe1
quote:
rotate between arms/chest/legs.
You better get some back in that rotation.
Posted on 7/29/21 at 8:59 am to Aubie Spr96
It's total calories. How did you burn 800 calories?
Posted on 7/29/21 at 9:07 am to Aubie Spr96
It’s total taken in and burned.
Remember that the calculators are estimates and any tool that tracks your calorie burn is incorrect. It will take some experimentation to find your equilibrium set point. Just don’t get discouraged fast by the math not adding up. The tools are estimates and you have to experiment a bit.
Calorie burn trackers are only helpful relative to yourself. If 4 days in a row it says you burned 300 and then the 5th day it says you burned 400 it only means you did more that 5th day. They always overestimate and it’s wrong anyway
Remember that the calculators are estimates and any tool that tracks your calorie burn is incorrect. It will take some experimentation to find your equilibrium set point. Just don’t get discouraged fast by the math not adding up. The tools are estimates and you have to experiment a bit.
Calorie burn trackers are only helpful relative to yourself. If 4 days in a row it says you burned 300 and then the 5th day it says you burned 400 it only means you did more that 5th day. They always overestimate and it’s wrong anyway
This post was edited on 7/29/21 at 9:21 am
Posted on 7/29/21 at 11:44 am to Hand of Justice
Just about every fitness app I have calculates calories burned for a specific activity.
My Polar HR app calculates it when I'm in the gym on the elliptical or lifting weights based off my HR. My run tracking app calculates my calories based of my height, weight, distance run, and total time running. According to RunKeeper, it's not uncommon for me to burn anywhere from 1,000 to 1,600 calories on a Saturday running 10 miles or more. My Polar HR app says that 45 mins of the elliptical and 45 mins of weight lifting is 900 calories.
My Polar HR app calculates it when I'm in the gym on the elliptical or lifting weights based off my HR. My run tracking app calculates my calories based of my height, weight, distance run, and total time running. According to RunKeeper, it's not uncommon for me to burn anywhere from 1,000 to 1,600 calories on a Saturday running 10 miles or more. My Polar HR app says that 45 mins of the elliptical and 45 mins of weight lifting is 900 calories.
Posted on 7/29/21 at 12:09 pm to Aubie Spr96
quote:
My Polar HR app says that 45 mins of the elliptical and 45 mins of weight lifting is 900 calories.
No way this is accurate, right?
Posted on 7/29/21 at 2:29 pm to FieldEngineer
quote:
No way this is accurate, right?
That's why I'm asking.
Posted on 7/29/21 at 3:58 pm to Aubie Spr96
Read my post.
No calorie tracker is accurate. The only way to dial in your weight related goals, whether it's losing or gaining, is to use estimates from TDEE/BMR calculators and weigh yourself consistently over time.
Weigh yourself at the same time of day under the same conditions. Right when you wake up is a good time. Don't worry about the number each and every day, but the trend over a week or two. A "healthy" amount of weight to lose a week is something like 1lb. Your weight can fluctuate wildly throughout the day so it's important to weigh yourself under the same exact conditions (in the morning, same scale, before or after the restroom, etc) and see if over a couple weeks it's working.
If after a couple weeks you have not lost any weight, you need to reduce your calories. You could up your physical activity to increase expenditure, but that is much more difficult than just reducing your intake.
No calorie tracker is accurate. The only way to dial in your weight related goals, whether it's losing or gaining, is to use estimates from TDEE/BMR calculators and weigh yourself consistently over time.
Weigh yourself at the same time of day under the same conditions. Right when you wake up is a good time. Don't worry about the number each and every day, but the trend over a week or two. A "healthy" amount of weight to lose a week is something like 1lb. Your weight can fluctuate wildly throughout the day so it's important to weigh yourself under the same exact conditions (in the morning, same scale, before or after the restroom, etc) and see if over a couple weeks it's working.
If after a couple weeks you have not lost any weight, you need to reduce your calories. You could up your physical activity to increase expenditure, but that is much more difficult than just reducing your intake.
This post was edited on 7/29/21 at 4:18 pm
Posted on 7/31/21 at 12:01 pm to MasterAbe1
Add much Cardio and sweating to the weight regimen, skip breads and sugars for a start.
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