Official: Gym/Workout Thread

[t4r4life]

SO, I didn't want to flip through 50 pages of this thread :hiding:
though I did search the thread and didn't find much.

I just started lifting, I was always great at cardio and can shed off pounds, though I could never build mass.

I learned from a friend that it's all about eating the right stuff and lifting heavy.

So I have been lifting as heavy as I can, while maintaining 7 reps x 3 sets of each work out. That's for the lifting.

Now for the eating.. I'm having a tough time balancing my diet, or knowing what and when to eat. I generally eat healthy, don't eat bread/pasta/rice. I started eating oatmeal because I hear its high in protein and has carbs for my body to burn during a work out. I eat about 2 egg whites a day, some turkey, avocado, almond butter etc...

I usually drink a milk/protein powder/honey shake after my work out. Protein plus sugar (honey) to quickly send nutrition to my musKles.

Question is, what should I eat before and after a work out to help me power through a work out and post recovery?
Maybe if some of you can share what your diet consist of, I can build off of that.

Thanks!!

Building mass is all about volume meaning you can do 3 sets of 12 reps or 9 sets of 4 reps but either way you have to do those reps. generally for strength you would want to stick to lower reps for the max effort, but for mass building you want to do higher rep sets. best is just to mix it up, something like 2 sets of 10-12 follow by 3 sets of 3-6


You can't build mass without being in a caloric surplus state. meaning you have to eat more calories than your body spends. its easy really, eat and lift for a week and weight your self, if you lost weight eat more, you you gain more than 2lbs a week, cut down a bit. most optimal is 1lb a week to keep fat down.

as far as diet and meal timing, there really isn't that much to it, just eat enough, but keep in mind to have your diet protein heavy.

My personal diet is pretty simple, 240g protein, 120g fats and 175 carbs. and i just eat and count all my macro nutrients from all the food i eat till i hit those numbers.

 

[ddnww]

SO, I didn't want to flip through 50 pages of this thread :hiding:
though I did search the thread and didn't find much.

I just started lifting, I was always great at cardio and can shed off pounds, though I could never build mass.

I learned from a friend that it's all about eating the right stuff and lifting heavy.

So I have been lifting as heavy as I can, while maintaining 7 reps x 3 sets of each work out. That's for the lifting.

Now for the eating.. I'm having a tough time balancing my diet, or knowing what and when to eat. I generally eat healthy, don't eat bread/pasta/rice. I started eating oatmeal because I hear its high in protein and has carbs for my body to burn during a work out. I eat about 2 egg whites a day, some turkey, avocado, almond butter etc...

I usually drink a milk/protein powder/honey shake after my work out. Protein plus sugar (honey) to quickly send nutrition to my musKles.

Question is, what should I eat before and after a work out to help me power through a work out and post recovery?
Maybe if some of you can share what your diet consist of, I can build off of that.

Thanks!!

you need to find you caloric maintenance, which basically means how many calories you need to eat to maintain your body weight, then start by adding about 500 calories on top of that. also get your macros(protein,fats,and carbs) in check. btw, rice and pasta are good sources of carbs.

Also, 8-12 reps is kinda the agreed hypertrophy(mass) rep range.

some of these other guys may be able to give you better info. Good luck.

^^I'm not a good one to answer this because my diet consists of pretty much whatever tastes good and can fit in my mouth.

this had me rollin. lol

edit: i see t4r4life and i were typing at the same time.

edit

 

[zopperman]

[MENTION=47554]t4r4life[/MENTION] guys like you hate me for this, but i just eat as much shit as I can every day. I aim for 4k calories but it usually doesn't happen, but that consists of a lot of fats and carbs.

And i still don't gain weight.

 

[junaitari]

this had me rollin. lol

I weigh 285 pounds. No problems gaining weight here. The more I lift, the more I eat. It's terrible. My wife hates it when we go to the local steakhouse. I can eat an appetizer, a 32oz ribeye with sides and sometimes have room for dessert. I should be ashamed...

 

[ddnww]

I weigh 285 pounds. No problems gaining weight here. The more I lift, the more I eat. It's terrible. My wife hates it when we go to the local steakhouse. I can eat an appetizer, a 32oz ribeye with sides and sometimes have room for dessert. I should be ashamed...

mmm steakhouse :hungry:

 

[WillK]

SO, I didn't want to flip through 50 pages of this thread :hiding:
though I did search the thread and didn't find much.

I just started lifting, I was always great at cardio and can shed off pounds, though I could never build mass.

I learned from a friend that it's all about eating the right stuff and lifting heavy.

So I have been lifting as heavy as I can, while maintaining 7 reps x 3 sets of each work out. That's for the lifting.

Now for the eating.. I'm having a tough time balancing my diet, or knowing what and when to eat. I generally eat healthy, don't eat bread/pasta/rice. I started eating oatmeal because I hear its high in protein and has carbs for my body to burn during a work out. I eat about 2 egg whites a day, some turkey, avocado, almond butter etc...

I usually drink a milk/protein powder/honey shake after my work out. Protein plus sugar (honey) to quickly send nutrition to my musKles.

Question is, what should I eat before and after a work out to help me power through a work out and post recovery?
Maybe if some of you can share what your diet consist of, I can build off of that.

Thanks!!

The best advice I ever heard about eating is don't eat for where you are (weight/size), but eat for where you want to be.
If you want to gain muscle, eat more than you're currently eating.
If you want to lose weight, eat less.

I can tell you that 2 eggs breakfast is not going to cut it- sorry. The things you're eating are very good quality foods, but you might have to add more of it.

As for the eggs, I eat 6 eggs everyday for breakfast. I don't eat carbs with breakfast, but you can and should. Oatmeal is a good choice.

And like other said, when you're young you can eat what you want, but be careful with that. The eating habits you have when you can eat anything are the same eating habits you'll have when you CAN'T eat anything. Start early eating healthy, which it sounds like you're doing.

Good luck and be sure to post your workouts and progress here.

 

[zopperman]

Egg whites = magic You can mix them with coffee. boom, protein coffee. I usually drink the equivalent of like 8 eggs a day.

 

[WillK]

Egg whites = magic You can mix them with coffee. boom, protein coffee. I usually drink the equivalent of like 8 eggs a day.

I'm sorry, you 'drink' egg whites...? Hey, you do what you gotta do!

On a side note, I'm on injured reserve again, so you guys have to get out there and do an extra workout for me!

 

[hearno]

I wish I could but they're so gross. I accidentally picked up the egg beaters carton once thinking it was oj... Puked my ass off for an hour.

 

[t4r4life]

i rather drink old milk than egg whites. i know its safe but damn that's nasty.

 

[ddnww]

Never tried em, try em I shall

 

[junaitari]

On a side note, I'm on injured reserve again, so you guys have to get out there and do an extra workout for me!

Whoah, what happened?

 

[t4r4life]

Whoah, what happened?

yeah [MENTION=69484]WillK[/MENTION]s what happened

 

[WillK]

Oh, nothing bad...ear or jaw problem. It's aggravated by working out. Once things calm down, I'll be back!:thumb3:

 

[TNRunner99]

Hit the gym tonight. Did chest and tris.
Flat bench:
80lb dumbellsx10 on DB press plus 135x10 to warmup shoulders
185x8
225x4 was hoping for 6 but didn't happen
205x6
Still been feeling kind of crappy. Have a cough that won't go away and a sinus headache that is lingering around so I didn't feel 100%.

But I weighed in at 195 so increased about 2-3 lbs. from about 2 weeks ago. Need to get my buddy to measure my body fat percentage again to know the full accurate results. As long as I am under 18% I'm increasing mass and losing fat.

 

[WillK]

No one has been working out...??

I've at least been doing some cardio although not much....

 

[wnelax04sr5]

No one has been working out...??

I've at least been doing some cardio although not much....

I've been slacking real bad....i went on monday but that was it...

however, work can count as a work out. today i played delivery driver since the usual guy was off, and I used to do it every day when i started. i delivered and unloaded a total of 80 bales of horse bedding (40lbs each) and 20 bags of horse feed (50 lbs each) so i got a bit of shoulders and arms done.

if that even counts. lol

 

[WillK]

I think that counts...

It's something and a lot better than I've been doing lately, which is literally been nothing

 

[t4r4life]

hit chest today, gym was actually not that crowed.
flat bench, went up to 245x5
dumbbell shoulder press, went up to 100x5
chest fly 5x10ish
overhead press 135 4x10
dips

too tired to write it down lol been full of chocolate for 2 days.

 

[DannyLlama]

Thanks to all that have responded and the advise!

Problem with massive eating is, most of it goes to my stomach... I am also trying to thin out my waste line.... Seems to be impossible to gain muscle mass while slimming waste line and staying healthy..

However, it's only been a month that I have been actively going to the Gym.. Not really sure how long usually before I start to notice the transformation.