Going to the gym
- Thread starter faarax_mn
- Start date
Weight loss is like 90% what you eat. Going to the gym is more useful for building muscle and bone density, chiseling out your physique, your mental health and conditioning things like your heart and lungs to be athletic.
If you wanna lean down:
Only eat meats, eggs, seafood and dairy products like butter and cream to satiety. No carbs and do not hold back on the amount of protein or fat. Not keto. Just eat both to satiety. Perhaps also throw in some time restricted eating / intermittent fasting and see if that helps. Tweaking the ratios of protein to fat at your leisure also tends to give people interesting results in terms of just how much they lean down. Like the difference between being utterly shredded and in the 10-15% body fat range.
If you want to build up mass and over-eat to do so:
Same diet but you'd benefit from throwing in milk, cheese, yogurts, laban, kefir and maybe even a relatively toxin free plant-based carb source like white rice.
If you feel like you like the weight and leaness you're at while still consuming these extra dairy products then keep them in for maintenance by all means. I do and was pretty lean and muscular while still going ham on all dairy products. But I recommend raw, grass-fed/organic dairy and can't vouch for staying on stuff like rice and pasta long-term.
How to exercise:
Full-body weight training and upper-lower splits like 3-4 times a week tend to be the best for naturals. Good way to hit a high frequency for each muscle group without burning yourself out. No natural with a job or life can do 3-4 hour split routines everyday like these fitness personalities.
3-4 days means every alternate day. Rest one day and lift the other. Every 2 weeks you'll end up doing 7 days of exercise and 7 days of resting.
Focus on either heavy, low-rep compound lifts like the bench-press, squat, deadlift, leg-press and barbell row with some calisthenic movements like pull-ups, chin-ups and dips that should become weighted the more you master them with perhaps some isolation lifting and calisthenic exercises for body parts like your core, arms and calves. Or do the same but high-reps and light weights. Your choice.
Use YouTube to figure out these exercises and please avoid ego lifting and watch your form!
___
Get some good sleep and be consistent and all of that should work for you like it did for me. I didn't even peak back then. You can do much better.
If you wanna lean down:
Only eat meats, eggs, seafood and dairy products like butter and cream to satiety. No carbs and do not hold back on the amount of protein or fat. Not keto. Just eat both to satiety. Perhaps also throw in some time restricted eating / intermittent fasting and see if that helps. Tweaking the ratios of protein to fat at your leisure also tends to give people interesting results in terms of just how much they lean down. Like the difference between being utterly shredded and in the 10-15% body fat range.
If you want to build up mass and over-eat to do so:
Same diet but you'd benefit from throwing in milk, cheese, yogurts, laban, kefir and maybe even a relatively toxin free plant-based carb source like white rice.
If you feel like you like the weight and leaness you're at while still consuming these extra dairy products then keep them in for maintenance by all means. I do and was pretty lean and muscular while still going ham on all dairy products. But I recommend raw, grass-fed/organic dairy and can't vouch for staying on stuff like rice and pasta long-term.
How to exercise:
Full-body weight training and upper-lower splits like 3-4 times a week tend to be the best for naturals. Good way to hit a high frequency for each muscle group without burning yourself out. No natural with a job or life can do 3-4 hour split routines everyday like these fitness personalities.
3-4 days means every alternate day. Rest one day and lift the other. Every 2 weeks you'll end up doing 7 days of exercise and 7 days of resting.
Focus on either heavy, low-rep compound lifts like the bench-press, squat, deadlift, leg-press and barbell row with some calisthenic movements like pull-ups, chin-ups and dips that should become weighted the more you master them with perhaps some isolation lifting and calisthenic exercises for body parts like your core, arms and calves. Or do the same but high-reps and light weights. Your choice.
Use YouTube to figure out these exercises and please avoid ego lifting and watch your form!
___
Get some good sleep and be consistent and all of that should work for you like it did for me. I didn't even peak back then. You can do much better.
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Good advice
Thank you, walaal. I would only add that one can continue to eat non-starchy vegetables with the leaning down eating and also with the bulking up. But that's only if one doesn't experience digestive upset with them which I do and, to be honest, I think everyone would benefit from avoiding antinutrients, fiber and phytotoxins in the long-term but life is short and if they add something taste and variety wise for someone and their gut can take it; sure. Non-starchy veggies aren't going to effect your weight.
And if anyone is curious about how to do fullbody or upper-lower splits in a timely fashion, I've personally found what are essentially supersets to be useful. Basically, I'd do a bench-press set then immediately do a pull-up set with essentially no rest and then return to bench-presses then pull-ups until my 3 or so sets were complete. The idea being that the time you're working the second muscle group is a rest for the for muscle group you worked. Do this sort of thing and you can be out in 30 mins to an hour and a half depending on your exercise roster's length.
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Very informative, thanks. I’ll look into everything you wrote. I was once interested in trying Keto but I just couldn’t do it lol. And vegetarianism/veganism isn’t for me as I can’t give up meat, diary and seafood, impossible, and the fact that vegans move like they’re in a cult is so off putting… I like vegetables, especially spinach and broccoli
Thank you for this
this is extremely useful
You hit the nail on the head with the upper-lower split. Back when I was a newbie at the gym I started of with a simple 5x5 to build strength and the core muscles and then moved onto splits training. Life, relationships,work etc means that shit is gone out the window. You right no sane working non Instagram influencer bs nigga has time for a 3 hour split day. Nigga I want to be in and out the gym in an hour max, i got bills to pay. Was gonna ask what upper-lower routine you find the most effective and efficient, I'm trying to spruce up my workouts.
Edit: also asked you before I think I forgot but i aint no spring chicken no more and my knees are finished from sports and other nefarious activities. No more ass to grass squats for me. You got a replacement kind sir?
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eat less if you want to lose fat, eat more if you want to gain muscle. Simple
Phiirso
Getting draids inshallah
@Shimbiris gave you everything. @abzaxel summarized well. Eat less to lose weight, eat more to gain weight.
As for what fitness you should do, martial arts. If you want to lose weight, it's all cardio and you get to learn valuable skills in life. If you want to lose weight, I'd suggest you go this route. If you like your current weight and want to build muscle, get to lifting. or bodyweight training
As for what fitness you should do, martial arts. If you want to lose weight, it's all cardio and you get to learn valuable skills in life. If you want to lose weight, I'd suggest you go this route. If you like your current weight and want to build muscle, get to lifting. or bodyweight training
Hope on a cycle of dbol or anavar with a little tren and just cruise on that brah. You will be big in no time. Also don’t forget to do a proper PCT 
AbrahamFreedom
Staff Member
@Vito Rizutto is the opposite of deezed. He can't bench more than 50 lbs. He's in no position to give anyone pointers.
martial arts arent really good for mainly losing weight. They focus on form and technique rather than relative and absolute strength. I mean martial arts was made for the weak to fight against the strong so it really isnt a good option. I'd prefer boxing and/or wrestling as those sports are very demanding to the human body.
I see you live in MN so do I can I ask what kind of area so I can recommend you to a good gym.
also I am a women just wanna let you know but I’m like obsessed with working out so I know I can help. Also what’s your height and weight so we can start from there.
Stay consistent. I eat whatever and occasionally do push-ups:
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Go the gym, you have already got a good physique. It will be lot easier for you than others.
How did you get your body to this condition? just push ups? what's ur diet like?
nice, broad shoulders, ur lean and you have a bit of vascularity. Thats potential there bro
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