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The Workout and Nutrition Thread!

Gerchap

Elder God
Let’s see how this goes in here,

Plain and simple, post whatever you do in a form of working out and eating habits, or your life style,

Bodybuilding, CrossFit, Diets, Apps you use, Type of cardio,
What works and what doesn’t

From personal experience:
I bulk up and cut down
Off season: the goal is to put as much weight as possible, increasing the calorie intake plus 500 calories the idea is to eat more calories than the ones you use in the daily basis I put on one pound a week my biggest bulk season I put on 50 pounds in about a 10 - 12 months

Cutting: the goal is to get shredded so you have to change your daily calorie intake I start with dropping 500 calories in the daily basis and break down my macros differently the point is to burn more calories than the daily intake. I usually drop one pound a week. My best cutting season I dropped 30 pounds in about 4 months

When you hit your plateau for either bulking or cutting you need to either increase calories or decrease them. Your body responds to this changes

Cardio in cutting season. I do fasted cardio you can either google it or I can explain I just don’t want to type lol

Important thing: don’t go to extreme if you don’t understand or know your specific daily calorie intake. Lots of people get sick because they just stop eating or skipping dinner. Me? I eat like a mofucker.

Eventually I’ll post pics of some of my transformations by request only ;) lol

So what do you do for exercise?
 
I'm 37 with 2 kids and a demanding career. I've been lifting/exercise since I was 15. At this point in my life, the objective is to stay as fit as possible, given the huge constraints imposed by my career, children, wife, etc.

I try to lift as many days as I can, with 4 days being probably my average. About half the my lifting is done at home with resistance bands. I prioritize proper form (to avoid injury) and keeping my heart rate up. Tend to do a push, pull, leg cycle. I don't do too much cardio, it's not the best for joints and weights are just a million times more efficient given my schedule. Lately I'll shadowbox for 15-20 mins a few times a week and that's enough.

Nutrition is lean protein, healthy fats, veggies and just enough healthy carbs (fruits, sweet potatoes, etc.). I cheat as little as possible. I have no use for diets like Paleo or keto or whatever the flavor of the month is.

The key to everything is consistency. If you eat well and work out hard, you are going to be healthy and look good, period.
 

JGillette

My thirst for knowledge cannot be quenched
Nowadays I just do cardio because I can't have enough time to reserve for workout because of rl stuff, and try to regulate my portions since I'm home and eating foods I missed uncontrollably at semester break. Luckily I am not having any difficulties to control myself but man being a Genussmensch (hedonist) has its own disadvantages
 

Gerchap

Elder God
I'm 37 with 2 kids and a demanding career. I've been lifting/exercise since I was 15. At this point in my life, the objective is to stay as fit as possible, given the huge constraints imposed by my career, children, wife, etc.

I try to lift as many days as I can, with 4 days being probably my average. About half the my lifting is done at home with resistance bands. I prioritize proper form (to avoid injury) and keeping my heart rate up. Tend to do a push, pull, leg cycle. I don't do too much cardio, it's not the best for joints and weights are just a million times more efficient given my schedule. Lately I'll shadowbox for 15-20 mins a few times a week and that's enough.

Nutrition is lean protein, healthy fats, veggies and just enough healthy carbs (fruits, sweet potatoes, etc.). I cheat as little as possible. I have no use for diets like Paleo or keto or whatever the flavor of the month is.

The key to everything is consistency. If you eat well and work out hard, you are going to be healthy and look good, period.
I feel you, I don’t have as much time as I used to, now I’m trying to keep the size because if I decide to bulk I’m very sure it’ll be a dirty bulk and would add tons of body fat. The good days are pretty much over lol
 

Gerchap

Elder God
Nowadays I just do cardio because I can't have enough time to reserve for workout because of rl stuff, and try to regulate my portions since I'm home and eating foods I missed uncontrollably at semester break. Luckily I am not having any difficulties to control myself but man being a Genussmensch (hedonist) has its own disadvantages
Cardio is good tho. Fasted cardio: you call for a minute you sprint for a minute, cycles. 20 minutes and you’re good for the day
 

JGillette

My thirst for knowledge cannot be quenched
Cardio is good tho. Fasted cardio: you call for a minute you sprint for a minute, cycles. 20 minutes and you’re good for the day
I have been doing it like : 5 mins for warmup, 10 mins for sprint, 15 mins for walk on a treadmill and 10 mins for cycle. Tyvm though, I will test it tomorrow cuz sometimes I lose motivation for regularly doing that lol
 

Krankk

Smoke & Noob
I've been lifting weights for a decade now and I've learned a lot of stuff over the years. My three biggest takeaways were the following ones:

1. Full body routines three times per week or a 2 day split four times per week total is the best way to build muscle as a natural bodybuilder. Once you lift weights and destroy your muscle fibres, protein synthesis kicks in and uses protein far more effectively to build muscle. After around 4 hours the synthesis increases the process up to 50%. Up to 24 hours it's at an increase of 100%. Then it starts declining again and at around 36 hours it's pretty much back to normal and you should look to train the same muscle group soon again, in order to benefit from the increased protein synthesis. If you do a bro-split, where you train each muscle group only once per week, you miss out on a shit ton of time windows, where you could build muscle.

2. You don't have to eat 6 small, protein rich meals every day every 3-4 hours to keep your muscle supplied with protein and build more muscle. That nonsense has been spread by the fitness and nutrition industry, since eating 6 meals per day is fairly inconvenient for most people - which is why most people buy protein drinks and protein bars to fill the gaps between bigger meals. You also don't need 2 fucking grams of protein per pound of body weight to maximize your muscle gains. No natural bodybuilder has to take 300 or 400 grams of protein per day to build muscle. 110-130 grams of protein are more than enough to build muscle.

3. Carbohydrates and sugar are poison. I've been doing the ketogenic diet for a while and over time I realized how shit I felt, when I ate too many carbohydrates. It was actually fairly interesting, because I had also realized that the shit feeling becomes your standard. So lowering the carbohydrates in your diet makes you feel so much better after your body adapts to using fat for energy. The idea behind weight gain and stuff like that is that when you eat carbohydrates, it comes to an insulin spike. Insulin is a hormone, which transports glucose from your blood to your cells and stores them as energy. When you do keto, you consume little to no carbohydrates, so the insuling spikes aren't as dramatic. You quickly use up all of your stored glucose and since your body can't use the glucose for energy anymore, ketones come into play and your body starts using its stored fat for energy. That's one of the reasons why people use fast incredibly fast, when they're on a ketogenic diet.
Once you start gathering information on the keto diet, you come across fasting, which is another miracle method to keep your body fresh and running. There are so many benefits to fasting, that it's not even funny anymore.

I do the keto diet and longer fasts (2-3 days) every now and then and I feel awesome. When I don't do prolonged fasts, I still do intermittent fasting (the OMAD version of it) pretty much every single day, except maybe on weekends. OMAD means One Meal Per Day. I basically get all of my calories in within one meal (two hours of eating). That's very convenient, since I never have to think about food at work.
I also work out on an empty stomach, which burns the fat even quicker.
 

Circus

Part-Time Kano Hostage
I've always grew up a pretty skinny guy who ate well and was part of a couple of teams in high school. I never really gained any significant muscle until i started to bulk though.

I guess I didn't take it TOO seriously because I gained about 40 pounds in the course of like 6 years (lean muscle mass + some fat of course). It was a very slow and meticulous bulk focusing on still eating healthy and putting on muscle mass without putting on TOO much fat.

But just recently because I joined the National Guard to supplement my job as a casting assistance, I've been able to finally do a REAL cut from all the cardio I've been doing. I've lost a ton of the fat I've gained over the bulk and maintained the muscle mass. I could honestly say that I'm in the best shape of my life at the moment. I don't think I'm going to do another bulk tbh, I like where I'm at now.

That being said, bulking then cutting cycles is definitely the way to go if you want to put on some muscle mass. Honestly, if I just would have done a few quicker more dirty bulks and just cut every few months, I could have gotten these results way faster, but I'm okay with it.

I don't have any good pics of me before my initial bulk, but I have a pic at the peak of my bulk:

During Bulk

After Cut/Current Shape
 
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Gerchap

Elder God
I have been doing it like : 5 mins for warmup, 10 mins for sprint, 15 mins for walk on a treadmill and 10 mins for cycle. Tyvm though, I will test it tomorrow cuz sometimes I lose motivation for regularly doing that lol
Try warm up for 5 minutes then 1 full minute sprint then 1 minute walk 1 minute sprint 1 minute walk for as long as you can

Doing it like that eventually you burn calories even when you’re not doing cardio plus is good when you don’t have much time. You burn the same calories as if you run for about 45 minutes, give it a try
 

JGillette

My thirst for knowledge cannot be quenched
Try warm up for 5 minutes then 1 full minute sprint then 1 minute walk 1 minute sprint 1 minute walk for as long as you can

Doing it like that eventually you burn calories even when you’re not doing cardio plus is good when you don’t have much time. You burn the same calories as if you run for about 45 minutes, give it a try
I'm starting tomorrow, tyvm again
 

Gerchap

Elder God
I've been lifting weights for a decade now and I've learned a lot of stuff over the years. My three biggest takeaways were the following ones:

1. Full body routines three times per week or a 2 day split four times per week total is the best way to build muscle as a natural bodybuilder. Once you lift weights and destroy your muscle fibres, protein synthesis kicks in and uses protein far more effectively to build muscle. After around 4 hours the synthesis increases the process up to 50%. Up to 24 hours it's at an increase of 100%. Then it starts declining again and at around 36 hours it's pretty much back to normal and you should look to train the same muscle group soon again, in order to benefit from the increased protein synthesis. If you do a bro-split, where you train each muscle group only once per week, you miss out on a shit ton of time windows, where you could build muscle.

2. You don't have to eat 6 small, protein rich meals every day every 3-4 hours to keep your muscle supplied with protein and build more muscle. That nonsense has been spread by the fitness and nutrition industry, since eating 6 meals per day is fairly inconvenient for most people - which is why most people buy protein drinks and protein bars to fill the gaps between bigger meals. You also don't need 2 fucking grams of protein per pound of body weight to maximize your muscle gains. No natural bodybuilder has to take 300 or 400 grams of protein per day to build muscle. 110-130 grams of protein are more than enough to build muscle.

3. Carbohydrates and sugar are poison. I've been doing the ketogenic diet for a while and over time I realized how shit I felt, when I ate too many carbohydrates. It was actually fairly interesting, because I had also realized that the shit feeling becomes your standard. So lowering the carbohydrates in your diet makes you feel so much better after your body adapts to using fat for energy. The idea behind weight gain and stuff like that is that when you eat carbohydrates, it comes to an insulin spike. Insulin is a hormone, which transports glucose from your blood to your cells and stores them as energy. When you do keto, you consume little to no carbohydrates, so the insuling spikes aren't as dramatic. You quickly use up all of your stored glucose and since your body can't use the glucose for energy anymore, ketones come into play and your body starts using its stored fat for energy. That's one of the reasons why people use fast incredibly fast, when they're on a ketogenic diet.
Once you start gathering information on the keto diet, you come across fasting, which is another miracle method to keep your body fresh and running. There are so many benefits to fasting, that it's not even funny anymore.

I do the keto diet and longer fasts (2-3 days) every now and then and I feel awesome. When I don't do prolonged fasts, I still do intermittent fasting (the OMAD version of it) pretty much every single day, except maybe on weekends. OMAD means One Meal Per Day. I basically get all of my calories in within one meal (two hours of eating). That's very convenient, since I never have to think about food at work.
I also work out on an empty stomach, which burns the fat even quicker.
2 grams of protein/pound sounds ridiculous
Good stuff man, if it works then makes sense to keep doing it
 

Gerchap

Elder God
I've always grew up a pretty skinny guy who ate well and was part of a couple of teams in high school. I never really gained any significant muscle until i started to bulk though.

I guess I didn't take it TOO seriously because I gained about 40 pounds in the course of like 6 years (lean muscle mass + some fat of course). It was a very slow and meticulous bulk focusing on still eating healthy and putting on muscle mass without putting on TOO much fat.

But just recently because I joined the National Guard to supplement my job as a casting assistance, I've been able to finally do a REAL cut from all the cardio I've been doing. I've lost a ton of the fat I've gained over the bulk and maintained the muscle mass. I could honestly say that I'm in the best shape of my life at the moment. I don't think I'm going to do another bulk tbh, I like where I'm at now.

That being said, bulking then cutting cycles is definitely the way to go if you want to put on some muscle mass. Honestly, if I just would have done a few quicker more dirty bulks and just cut every few months, I could have gotten these results way faster, but I'm okay with it.

I don't have any good pics of me before my initial bulk, but I have a pic at the peak of my bulk:

During Bulk

After Cut/Current Shape
That was a good bulk, bigger but kind of lean still. And the cut looks on point. Trust me eventually you’d like another bulk season. Good shit man
 

Circus

Part-Time Kano Hostage
3. Carbohydrates and sugar are poison. I've been doing the ketogenic diet for a while and over time I realized how shit I felt, when I ate too many carbohydrates. It was actually fairly interesting, because I had also realized that the shit feeling becomes your standard. So lowering the carbohydrates in your diet makes you feel so much better after your body adapts to using fat for energy. The idea behind weight gain and stuff like that is that when you eat carbohydrates, it comes to an insulin spike. Insulin is a hormone, which transports glucose from your blood to your cells and stores them as energy. When you do keto, you consume little to no carbohydrates, so the insuling spikes aren't as dramatic. You quickly use up all of your stored glucose and since your body can't use the glucose for energy anymore, ketones come into play and your body starts using its stored fat for energy. That's one of the reasons why people use fast incredibly fast, when they're on a ketogenic diet.

I 100% that eating too many carbs is just completely unnecessary for people who are trying to cut weight. Converting your body to get energy from fat and fatty foods instead of carbs is the way to go if you are trying to cut weight.

The thing is though, if you are trying to put on muscle mass or maintain muscle mass, the keto diet actually becomes kind of an obstacle. Carbs are pretty needed to pack on muscle. There is no doubt that your body will be making fat too, but it's kind of a necessary evil if you want to really get bigger.

I recommend keto to all my friends who just want to lose weight, but for my skinny friends who want to get bigger, I definitely don't even bother mentioning it to them. A huge mistake skinnier guys make when trying to gain muscle is that they just don't eat nearly enough in fear they'll get fat. Skinny dudes have to eat a fuck load more than they are accustomed to.
 
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Gerchap

Elder God
I 100% that eating too many carbs is just completely unnecessary for people who are trying to cut weight. Converting your body to get energy from fat and fatty foods instead of carbs is the way to go if you are trying to cut weight.

The thing is though, if you are trying to put on muscle mass or maintain muscle mass, the keto diet actually becomes kind of an obstacle. Carbs are pretty needed to pack on muscle. There is no doubt that your body will be making fat too, but it's kind of a necessary evil if you want to really get bigger.

I recommend keto to all my friends who just want to lose weight, but for my skinny friends who want to get bigger, I definitely don't even bother mentioning it to them. A huge mistake skinnier guys make when trying to gain muscle is that they just don't eat nearly enough in fear they'll get fat. Skinny dudes have to eat a fuck load more than they are accustomed to.
I usually do carbs lots of them when trying to bulk, complex carbs over simple carbs, complex carbs help you put on size and energy booster too. I rather getting sweet potato before working out and any preworkout