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The Workout and Nutrition Thread!

TyCarter35

Bonafide Jax scrub
Been going at it for like 2 and a half years now. Went from 160~ to 182 during that time. Tryna bulk up to 195~ in like 4 months ish so I can go compete in powerlifting (I'm like 6'2 so still kinda low currently but wanna reach a more reasonable weight) used to go 5 times a week when I started out until my knees started giving out from overuse, currently doing 3 times a week since it's what my program has me doing. Less is more in some cases if I've learned anything since recovery and the food is the other half of the battle
 

Bruno-NeoSpace

They see me zonin', they hatin'
Just eat a balanced nutrition with a proper amount calories - deficit if u wanna lose weight / surplus if u wanna gain weight. And of course, a good amount of protein if you wanna put on muscle. 100-150 grams of protein it is gonna be enough for most of u guys.

Important detail: theres no need to be in a calorie surplus to build muscle.

For training - train each part of your body twice in 7 days it is gonna be fine.

A full body workout:


Abs:

 

MKF30

Fujin and Ermac for MK 11
Push ups and dips I like doing for my abs, I hate sit ups, hurts my neck and my back.

Does that dude in the yt video take steroids or supplements? I remember reading you need to take something to get ripped, but if you want to get big you need certain supplements and roids.
 

Dankster Morgan

It is better this way
Push ups and dips I like doing for my abs, I hate sit ups, hurts my neck and my back.

Does that dude in the yt video take steroids or supplements? I remember reading you need to take something to get ripped, but if you want to get big you need certain supplements and roids.
Doesn't take roids. There's a lot of different supplements anyone can be taking. My mom's vitamin C gummies are technically supplements. A lot of people take protein or BCAAs and there's nothing wrong with doing that.
 

MKF30

Fujin and Ermac for MK 11
Doesn't take roids. There's a lot of different supplements anyone can be taking. My mom's vitamin C gummies are technically supplements. A lot of people take protein or BCAAs and there's nothing wrong with doing that.
I see, yeah that's true I mean GMC sells all that stuff. I mean like some things I remember reading you take specifically to get ripped or shredded look, then theres things like creatin and Ross tonflat out get big. My old best friend back in high school was one of the stars of the football team and he used to tell me they took thatbatuff to get huge but others literally took roids and stuff as well.

That's good that Jeff doesn't though that stuff will kill you. Like all the 80s and 90s wrestlers that drop like flies every year because of it. I prefer a ripped looked since my body is more muscular slender physique and not huge and bulky so perhaps I'll do some research on what safe supplements I can take to help.
 

Iron Lungs

The official "sweat child" of TYM
I see, yeah that's true I mean GMC sells all that stuff. I mean like some things I remember reading you take specifically to get ripped or shredded look, then theres things like creatin and Ross tonflat out get big. My old best friend back in high school was one of the stars of the football team and he used to tell me they took thatbatuff to get huge but others literally took roids and stuff as well.

That's good that Jeff doesn't though that stuff will kill you. Like all the 80s and 90s wrestlers that drop like flies every year because of it. I prefer a ripped looked since my body is more muscular slender physique and not huge and bulky so perhaps I'll do some research on what safe supplements I can take to help.
Yea supplements are a very tricky field to work with since FDA cant really do shit. Ive taken my fair share of things like BCAA's but its not roids.
 

MKF30

Fujin and Ermac for MK 11
Yea supplements are a very tricky field to work with since FDA cant really do shit. Ive taken my fair share of things like BCAA's but its not roids.
Oh yeah I know not saying they're roids, I know that. I just know some guys when they get that huge they're on something but not everyone does them which is good. I used to take weight lifting back in high school but never took anything, I just did the lower weight more reps or heavier weight less reps routines. guess you can say I went for the more toned physique over "bigger" one but I'm fine with that. I love my iron gym have had it for years, I'm a big fan of resistant work outs or ones where you push or pull your own weight.
 

Iron Lungs

The official "sweat child" of TYM
Oh yeah I know not saying they're roids, I know that. I just know some guys when they get that huge they're on something but not everyone does them which is good. I used to take weight lifting back in high school but never took anything, I just did the lower weight more reps or heavier weight less reps routines. guess you can say I went for the more toned physique over "bigger" one but I'm fine with that. I love my iron gym have had it for years, I'm a big fan of resistant work outs or ones where you push or pull your own weight.
Yea im going full natural now myself and im doing more homework outs with dumbbells and resistance bands to also tone up instead of just getting bigger. I really gotta work on my glutes because theyre so weak from sitting my ass all day and playing stuff like mk lol. I didnt realize how much each muscle actually does for the body.
 

MKF30

Fujin and Ermac for MK 11
Yea im going full natural now myself and im doing more homework outs with dumbbells and resistance bands to also tone up instead of just getting bigger. I really gotta work on my glutes because theyre so weak from sitting my ass all day and playing stuff like mk lol. I didnt realize how much each muscle actually does for the body.
Yeah I hear ya. I don't drive right now, so I tend to take my bike everywhere along with walking and public transit. My bike is a folding one with one speed and I live near a lot of hills in my area lol so that's never fun going up hill. So my legs definitely get a work out from that between the walking around and biking. The upper body I just do pull ups, push ups, dumbbells. I used to have resistant bands I have to get more. And they also make for great slingshots lol
 

Dankster Morgan

It is better this way
I see, yeah that's true I mean GMC sells all that stuff. I mean like some things I remember reading you take specifically to get ripped or shredded look, then theres things like creatin and Ross tonflat out get big. My old best friend back in high school was one of the stars of the football team and he used to tell me they took thatbatuff to get huge but others literally took roids and stuff as well.

That's good that Jeff doesn't though that stuff will kill you. Like all the 80s and 90s wrestlers that drop like flies every year because of it. I prefer a ripped looked since my body is more muscular slender physique and not huge and bulky so perhaps I'll do some research on what safe supplements I can take to help.
Yes, Jeff is 44 I believe so it's pretty inspiring. He looks like that because he is at 5% body fat, most guys can look pretty damn good at 11-13 if they're muscular though. Eat a lot of protein, complex carbs, vegetables, and be in a caloric deficit, along with lifting weights and your body will transform its self. Good luck man :)
 

MKF30

Fujin and Ermac for MK 11
Yes, Jeff is 44 I believe so it's pretty inspiring. He looks like that because he is at 5% body fat, most guys can look pretty damn good at 11-13 if they're muscular though. Eat a lot of protein, complex carbs, vegetables, and be in a caloric deficit, along with lifting weights and your body will transform its self. Good luck man :)
Thanks appreciate that, are you a fitness trainer?
 

Icefyre

Shadows
I'm a big fan of resistant work outs or ones where you push or pull your own weight.
Calisthenics is where it’s at! Lol, more seriously - to each their own, but you sound a lot like me in that I value fitness, tone, and personal body weight manipulation as opposed to being super buff and external weight manipulation.

Granted, it helps that I don’t like lifting weights due to an unrelated joint problem or two (herniated disc in lower back, chronic pain kind of thing), so clearly I have a slight bias there lol. Also, I never would have gotten big even if I had kept lifting weights, I don’t have the genes for it. Unfortunately one of those naturally skinny guys that hides muscle very well, but I still find body weight manipulation more useful on a daily basis in comparison to lifting weights anyway.

One of my best friends lifts over 500 lbs bench press without a problem, so it’s not like I’m hating on weights at all for anybody who mistakenly got that impression. Lots of love for it actually, just not for me.
 
Just eat a balanced nutrition with a proper amount calories - deficit if u wanna lose weight / surplus if u wanna gain weight. And of course, a good amount of protein if you wanna put on muscle. 100-150 grams of protein it is gonna be enough for most of u guys.

Important detail: theres no need to be in a calorie surplus to build muscle.

For training - train each part of your body twice in 7 days it is gonna be fine.

A full body workout:


Abs:

I think eating healthy is where most people tend to fall off and the discipline is the hardest to maintain.

Eating healthier foods give you more energy and makes you feel better and gives you motivation to use the energy.

People tend to think if they work out like an animal they can have their two Big Macs and large Dr Pepper a day and lose weight/get yoked, which in a way is true but the meal makes you feel like shit so you don’t actually end up working it off and next thing you know your +50lbs over lol.

The fact that unhealthy food( at least in the US.) is dirt cheap doesn’t help matters either.
 

Wigy

There it is...
I think eating healthy is where most people tend to fall off and the discipline is the hardest to maintain.

Eating healthier foods give you more energy and makes you feel better and gives you motivation to use the energy.

People tend to think if they work out like an animal they can have their two Big Macs and large Dr Pepper a day and lose weight/get yoked, which in a way is true but the meal makes you feel like shit so you don’t actually end up working it off and next thing you know your +50lbs over lol.

The fact that unhealthy food( at least in the US.) is dirt cheap doesn’t help matters either.
Carbs, frozen vegetables, beans and pulses and carbs in general are also dirt cheap. I agree with everything you have said but I just always see people use money as an excuse for diet, it's just not correct.

It's cheaper to eat healthy.

I think the most underestimated thing in diet is fibre. Folks should be smashing hella beans, brown carbs etc.
 

Vslayer

Juiced Moose On The Loose
Lead Moderator
Carbs, frozen vegetables, beans and pulses and carbs in general are also dirt cheap. I agree with everything you have said but I just always see people use money as an excuse for diet, it's just not correct.

It's cheaper to eat healthy.

I think the most underestimated thing in diet is fibre. Folks should be smashing hella beans, brown carbs etc.
Bingo. Frozen veggies are the best thing since sliced bread and super cheap.

And adding to the rest, eating healthy still is definitely the hardest aspect of working out and wanting to stay or get in shape, but as long as you treat yourself at least once a week then you'll be able to maintain healthy eating pretty well. And just don't buy junk. If I buy chips I eat it all right away, but if I don't buy it, I never eat it.
 
Carbs, frozen vegetables, beans and pulses and carbs in general are also dirt cheap. I agree with everything you have said but I just always see people use money as an excuse for diet, it's just not correct.

It's cheaper to eat healthy.

I think the most underestimated thing in diet is fibre. Folks should be smashing hella beans, brown carbs etc.
Yeah but you don’t see big ass billboards advertising that kind of food right in your face and also not only that, the convenience of someone else making it for you.

People would rather work out hours on end to burn off 1400 calories worth of cookies(I’m guilty of this) than eat healthy and put in 45 minutes of decent reps with proper form and mild calisthenics.
 
Bingo. Frozen veggies are the best thing since sliced bread and super cheap.

And adding to the rest, eating healthy still is definitely the hardest aspect of working out and wanting to stay or get in shape, but as long as you treat yourself at least once a week then you'll be able to maintain healthy eating pretty well. And just don't buy junk. If I buy chips I eat it all right away, but if I don't buy it, I never eat it.
It really is, it’s like drinking and smoking in the regard that you are fine until you are around it.

“You starting a diet? I respect that man I wish I had that kinda willpower, brb ordering large pepperoni bacon stuff crust pizza.”

They always eat it around you.

Always.
 

MKF30

Fujin and Ermac for MK 11
Calisthenics is where it’s at! Lol, more seriously - to each their own, but you sound a lot like me in that I value fitness, tone, and personal body weight manipulation as opposed to being super buff and external weight manipulation.

Granted, it helps that I don’t like lifting weights due to an unrelated joint problem or two (herniated disc in lower back, chronic pain kind of thing), so clearly I have a slight bias there lol. Also, I never would have gotten big even if I had kept lifting weights, I don’t have the genes for it. Unfortunately one of those naturally skinny guys that hides muscle very well, but I still find body weight manipulation more useful on a daily basis in comparison to lifting weights anyway.

One of my best friends lifts over 500 lbs bench press without a problem, so it’s not like I’m hating on weights at all for anybody who mistakenly got that impression. Lots of love for it actually, just not for me.
Oh hey there how are you? Yeah I hear ya, I've never been about getting huge too much work imo unless you want to be a bodybuilder or something. I keep slender, athletic though the toughest thing is eating right. Holiday time that just passed I had lots of cookies, some cake and chips etc but I only do that a few times a year you know? I love pizza so I try to limit it to once, maybe twice a week that include frozen pizza not just pizzeria. I live in NYC, we have the best so it's so tempting lol. But I eat frozen pizza a few days a week, instead of every day like I used to back in high school when I could do that lol. instead of chips, I eat almonds, quaker cakes with some salsa sometimes, peanut butter on an apple and/or oatmeal with fruit in it.

I also love tuna, though not sure if that helps with muscle or not.

Yeah that sucks man, my friend has a disc says it's painful. Yeah, I knew a guy who benched about 350 as a max back in high school he was one of the biggest guys on the football team for an 17 year old that's kind of insane, I think he was on steroids though. Cause he was just massive. But yeah when we needed a max we had to do more than our weight to get a really good grade, I was 120 at the time but very ripped physique but I benched 175 so I did over my weight I was like yeah I hate benching, I never do it but let me just do this once and I'm done lol. Of course we had spotters, weren't allowed to do it without.

I arm wrestled everyone and would beat guys who had 100 lbs on me even, that was my thing my arms so I did lot of pull ups, push ups, dumbbell reps etc. I also hurt myself in high school weight lifting I did the butterfly machine I did too much weight too fast and when you spread your arms out to bring it back and swing it forward to lift the weight I put it for like 100+ lbs and my left arm gave out and partially dislocated my left shoulder, it literally popped out and in right away I didn't even go home or to the nurses office like an idiot, I stayed in school holding my arm the entire day in intense pain lol. Took off the next day went to the doctor, specialist that week the doc said your rotator bone in the shoulder literally slide out then in, not fully (thank God) but still hurt like a mof. Even today if I swing it back too much it'll hurt so I have to be careful. I remember one time years after that I played baseball and softball mens leagues etc I slide once to second and the way I slide was weird my left shoulder felt like it partially slide out and in but without pain, I was like ok...what was that.
 

MKF30

Fujin and Ermac for MK 11
I'm not, but I'm in occupational therapy school, I feel like I have body mechanics down pretty well.
Cool, thanks for the advice. Hey if you know good foods that's great for working out and lowering cholesterol let me know man lol. I snack on almonds, quaker cakes and oatmeal now as oppose to chips which I love but I only buy them once in a while now. Except for Tortilla which are ok my doc says just try to get the lower salt ones with my salsa which is fine just hot, since it's just tomatoes, onions etc.
 

Wigy

There it is...
Cool, thanks for the advice. Hey if you know good foods that's great for working out and lowering cholesterol let me know man lol. I snack on almonds, quaker cakes and oatmeal now as oppose to chips which I love but I only buy them once in a while now. Except for Tortilla which are ok my doc says just try to get the lower salt ones with my salsa which is fine just hot, since it's just tomatoes, onions etc.
Legumes, nuts, seeds, oily fish, whole grains.

Avoid using shitty cooking oils, and if u eat lots of eggs try have more whites and less yolks.

Switching out saturated fats for good ones basicly
 

M2Dave

Zoning Master
It's cheaper to eat healthy.
To maximize energy levels and promote muscle growth, you need not only healthy foods, as Rodney mentioned, but also high quality foods.

Carbs from whole grains (i.e., brown rice, whole wheat bread) are usually more expensive than carbs from refined grains (i.e., white rice, white bread, etc.)

The best source of protein is arguably seafood, but a pound of fresh caught fish can be three to four times more expensive than a pound of chicken breasts.

Organic fruit is usually at least a couple of dollars more expensive than its non-organic counterpart.

You may also occasionally treat yourself to some fine wine (I know I do!), which is very expensive. Beer has too many carbs and calories. Liquor is low in calories, but the high alcohol content dehydrates you.

As I said in this thread a while ago, I decided to eat healthy about four years ago. I spend more money on food than ever before. I also spend more time preparing food than ever before, which takes much more effort than simply buying and eating junk food.

I also believe the goal of eating properly and exercising is to become a healthier and happier person physically and mentally, which results in a better society. Only a small fraction of men will ever look like Jeff Cavilere, especially at such age. In my humble opinion, the focus always ought to be on health and less so on weight loss, abs, muscle growth, etc. Unrealistic expectations are what causes lots of men and women to quit their dietary and workout regimen.
 

Dankster Morgan

It is better this way
To maximize energy levels and promote muscle growth, you need not only healthy foods, as Rodney mentioned, but also high quality foods.

Carbs from whole grains (i.e., brown rice, whole wheat bread) are usually more expensive than carbs from refined grains (i.e., white rice, white bread, etc.)

The best source of protein is arguably seafood, but a pound of fresh caught fish can be three to four times more expensive than a pound of chicken breasts.

Organic fruit is usually at least a couple of dollars more expensive than its non-organic counterpart.

You may also occasionally treat yourself to some fine wine (I know I do!), which is very expensive. Beer has too many carbs and calories. Liquor is low in calories, but the high alcohol content dehydrates you.

As I said in this thread a while ago, I decided to eat healthy about four years ago. I spend more money on food than ever before. I also spend more time preparing food than ever before, which takes much more effort than simply buying and eating junk food.

I also believe the goal of eating properly and exercising is to become a healthier and happier person physically and mentally, which results in a better society. Only a small fraction of men will ever look like Jeff Cavilere, especially at such age. In my humble opinion, the focus always ought to be on health and less so on weight loss, abs, muscle growth, etc. Unrealistic expectations are what causes lots of men and women to quit their dietary and workout regimen.
I agree with this, but I also agree with Wigy's main point, just pointing out some of the cheaper healthy alternatives. As per anything, it just depends how far down the rabbit hole you wanna go.