FIT Physique Crew

[deaddweeb]

Try to get a good dose of protein (at least 20 grams) with every meal. If you're only eating three meals a day it should be 40+ grams.

And perform at least one exercise for every body part. Don't be the guy who only trains arms and chest.



If you wanted to do it optimally my suggestions would be:
- Track macros and use a diet app like MacroFactor
- Track your daily steps
- Get on a structured training routine

Thanks. I do want to work out each body part. I figured if I am going 5 days a week, I want to at least do 30 mins a day of cardio. And maybe 3 times a week of doing weights. So I figured focus on a different part each day I do weights. But I am open to changing things so I am doing it correctly.

 

[deaddweeb]

Baby steps are better than no steps

Exactly, even if I just stick with the baby steps, I just want to make sure I'm taking the correct baby steps.

 

[deaddweeb]

Counting calories sucks but if you do it for a week or two, you won’t have to on an ongoing basis.

I eat the same breakfast and my lunch1/lunch2/dinner are all 8oz meat/vegetables/~300 calories carbs M-F with varying snacks in between so I don’t need to actually count.

Yeah, I eat pretty much the same thing every day during the week.

Yogurt in morning. Salad with extra veggies, some goat cheese, either crushed walnuts or sunflower seeds, and a lower cal dressing. I should really add a protein on top of the salad. When I get home, I usually have apple slices, soft cheese, and small serving of almonds. Sometimes I'll have a peanut butter sandwich on an oat/wheat bread. Dinner is usually a protein with veggies as well. Then I end the night with some fruit.

 

[Alias]

Yeah, I eat pretty much the same thing every day during the week.

Yogurt in morning. Salad with extra veggies, some goat cheese, either crushed walnuts or sunflower seeds, and a lower cal dressing. I should really add a protein on top of the salad. When I get home, I usually have apple slices, soft cheese, and small serving of almonds. Sometimes I'll have a peanut butter sandwich on an oat/wheat bread. Dinner is usually a protein with veggies as well. Then I end the night with some fruit.

You are probably way under shooting your protein. I can send you a sample diet

 

[mollywhop]

i found an extra set of olympic bar clamps when I moved that I don't need if anybody wants it send me a pm and I'll send it ur way

 

[JeffSTL]

Alright back from my vacation.....so I mentioned my water weight and quick gain/lose thing...Short version of my story is:

Weighed 283 at my recent high beginning of May
Down to 272 in 48 hours from losing water weight and poops
I got down to 260 last week after 5 weeks of lifting, eating well and some cardio
Went on vacation for a few days, ate vacation things, was outside in 100* Florida heat all day, all of the days and walked 30 miles over those few days on top of swimming for an entire day
So hey, I shouldn't have gained TOO much weight, I mean I didn't go THAT crazy with food while I was gone and got a shitload of activity and hopefully sweated water instead of retaining it

Came back and the next day I weighed 273

Now I've only got 2 weeks to look as good as possible when we all go out on the boat smdh

 

[Boing]

Can't remember who was asking about soreness, but it finally got me again.


Went on vacation, didn't work out. Been sick as fuck. Still have a cough, so it's been a long time since I've lifted.


DOMS dominating my legs the last two days.

 

[Ceaze]

Citrulline malate may help you pump out a few extra reps

Examine.com - Independent scientific information on supplements & nutrition. Everything on Examine.com is backed with citations to published scientific studies.

examine.com

 

[JeffSTL]

Can't remember who was asking about soreness, but it finally got me again.


Went on vacation, didn't work out. Been sick as fuck. Still have a cough, so it's been a long time since I've lifted.


DOMS dominating my legs the last two days.

Speaking of soreness, I wanted to ask in here..

Should I be sore after a workout if im eating a shitload of protein etc? The only time I've been really sore is in the beginning when I wasnt getting near the amount of protein I thought I was, but thats another story.

I feel like I'm often in this weird spot where I'm not strong enough to throw around much weight and concentrate on reps more than pounds. I have rarely gotten that sore throughout the process.

 

[DontRevMe]

I think I might need a haircut
View attachment 230471

Now we know what kate Upton would look like before a contest.

 

[CRaiNK]

Now we know what kate Upton would look like before a contest.

Neat

 

[Ceaze]

 

[Buzz Killington]

second full day of a stomach flu or food poisoning - probably a flu

down to 239

 

[Ceaze]

Research Spotlight: An important update on low-load training

The study reviewed is "Changes in Body Composition and Strength after 12 Weeks of High-Intensity Functional training with Two Different Loads in Physically Active Men and Women: A Randomized Controlled Study."

www.strongerbyscience.com

 

[kenmei]

second full day of a stomach flu or food poisoning - probably a flu

down to 239

double down and swallow a tapeworm

 

[Buzz Killington]

double down and swallow a tapeworm

I believe this aligns with Liver King's principles to live like my ancestors.

 

[Finest]

Looking into CGM, continuous glucose monitoring to track blood sugar levels throughout the day and what foods affect it. Not diabetic, just a better tracker of insulin response and how to tailor my diet better.

Similar to this https://www.levelshealth.com/

 

[Ceaze]

Looking into CGM, continuous glucose monitoring to track blood sugar levels throughout the day and what foods affect it. Not diabetic, just a better tracker of insulin response and how to tailor my diet better.

Similar to this https://www.levelshealth.com/

Dumb

 

[MMJ4mil]

Get the dexcom you can get it prescribed or buy some pieces of it on eBay

also I use google note to track lifts.

Doing this has helped me with hypertrophy

 

[KingGargantuan]

You are probably way under shooting your protein. I can send you a sample diet

Send me one?

 

[Ore]

Alright back from my vacation.....so I mentioned my water weight and quick gain/lose thing...Short version of my story is:

Weighed 283 at my recent high beginning of May
Down to 272 in 48 hours from losing water weight and poops
I got down to 260 last week after 5 weeks of lifting, eating well and some cardio
Went on vacation for a few days, ate vacation things, was outside in 100* Florida heat all day, all of the days and walked 30 miles over those few days on top of swimming for an entire day
So hey, I shouldn't have gained TOO much weight, I mean I didn't go THAT crazy with food while I was gone and got a shitload of activity and hopefully sweated water instead of retaining it

Came back and the next day I weighed 273

Now I've only got 2 weeks to look as good as possible when we all go out on the boat smdh

It's all about the food man. Start actually tracking calories and you will see not "THAT" crazy in your opinion is actually insane and no amount of exercise can counteract it.

Guarantee you were hitting 4k calories/day or something eating vacation food.

 

[Ore]

Also accept that you will still be fat this summer and set a realistic goal of 1lb / week and stop worrying about "water weight" and 2 week timelines

 

[CRaiNK]

Alright back from my vacation.....so I mentioned my water weight and quick gain/lose thing...Short version of my story is:

Weighed 283 at my recent high beginning of May
Down to 272 in 48 hours from losing water weight and poops
I got down to 260 last week after 5 weeks of lifting, eating well and some cardio
Went on vacation for a few days, ate vacation things, was outside in 100* Florida heat all day, all of the days and walked 30 miles over those few days on top of swimming for an entire day
So hey, I shouldn't have gained TOO much weight, I mean I didn't go THAT crazy with food while I was gone and got a shitload of activity and hopefully sweated water instead of retaining it

Came back and the next day I weighed 273

Now I've only got 2 weeks to look as good as possible when we all go out on the boat smdh

You might want to consider circuit training + a serious look at your diet.
Obviously continue to do heavy lifts but I found to get shredded/lose weight cct training was the best.

 

[fatmoocow]

You guys gotta starting toning. That’s the key. Focus on loving your body.

 

[DontRevMe]

You guys gotta starting toning. That’s the key. Focus on loving your body.

i love your body