Would deloading work? I never deloaded in my life.
Uhh lets see.
Morning - Eat 3-4 eggs, and a can of chickpeas with 2 cups of milk.
Lunch - Eat 2-3 chicken thighs with a cup of rice and 2 cups of milk.
Dinner - Eat 2-3 .8 ounce steaks with half a cup of rice and 2 cups of milk.
Night time - 2 Cups of milk and a can of chickpeas.
Didn't include water and salad in this diet but i drink half a gallon of water a day and eat a bowl of salad a day.
Take a week off from lifting and take in more carbs.
I have a bit of an unusual request - can someone make me a workout plan I can do at home using my weights/floor to improve my general upper body tailored specifically for Ramadan please?
What this will mean in terms of diet is that I'll have a biggish breakfast at 3am, not eat/drink until 9pm and have a biggish dinner at this time. So I'll really only be able to work out from 8pm onwards :(
Also I'm just under 6' and weigh 70kg.
You're essentially doing intermittent fasting, just not sleeping through most of the fasting period like most people do. You don't have to eat directly after working out, the whole "metabolic window" thing is broscience. Food takes 8-9 hours to digest so whatever you eat 30 minutes after you workout isn't even going to hit your muscle for a good handful of hours. In reality, protein synthesis is increased for the following 24 (some even speculate up to 48) hours.
So there's nothing wrong with working out during the day and just not eating directly after. You're allowed to drink water right? As long as you stay hydrated there really isn't a problem with working out fasted.
I've started eating a lot of tuna. At first I didn't really like it but now damn it's delicious.
A few of my friends at school were Muslim and had to Ramadan. I felt so bad for them one time when we had a school basketball tournament and they couldn't even drink water. You seem to be in a tough one. :/
Maybe just workout before dinner when you can eat and take it easy during the day.
Anyone know any good bodyweight leg exercises?
The ones I found around the internet and youtube don't seem to be very effective.
Bowler Squats, Prisoner Squats, Split Squats, Pistol Squats.... Glute ham-raise....
not to be rude but why are you restricted to bodyweight leg exercises? you could easily just pick up a couple buckets full of dirt or something and squat with that
or like a couple sandbags or something idk
just something heavy
I've tried doing hack squats. They are a bitch, I haven't been able to complete one single rep. Any exercise that i can do as a substitite?
Most gyms should have a hack squat machine.
So, I'm 5'7 and weigh 131lbs. I have 21%BF how do I get this lower? I want to get skinnier and all I've really been doing is weight training, and I'm not that big, I think if I can go for runs every day it'll bring on definition easier or something?
By changing your diet and cycling off and on carb days you can lose weight to an extent. The rest has to do with how much daily activity you do and hormonal issues. (i.e until a certain percentage of fat you can just shed it with no problem by the above parameters)
I find it really hard to cut carbs because I often forget thinking "Shit this has carbs in it, better not eat". How many carbs do you think I should eat p/day? I'm going on holiday in 4 weeks and I want more definition to what I have on my abs. What can I do to do this - whilst losing weight? I was thinking runs most days a week (Has to lose a lot), and just continue the normal core work. What can and can't I eat carb wise?
Basically can someone just plan out the amount of protein i need(I have shakes) and how many carbs I am allowed.. and more stuff, I do want this weight gone ASAP aswell as definition.
welcome to my school weight room
Can anyone recommened a chinup bar that doesnt need to be screwed into the wall or anything? I'm moving to an apartment where i don't wanna go drilling holes into everything but i'm in desperate need of working on my legs and i found a routine that uses a chin up bar for a full body one. If your wondering why i dont join a gym i'm unemployed at the moment and all the gyms round here are min £50/month
Mostly, I do not
I'm always serious.
So on the topic of little carbs I made my dinner tonight, is this okay?
4 eggs, ham, tuna, onions into a quiche like sort of dish? It was amazing.
Can someone help me out? I feel like going to the gym is pointless because I have no real routine, order or any consistency in my workouts. I will actually pay someone through Paypal if they can give me a decent workout plan and knows what the hell they're talking about. I've asked about this before on the internet but I got a lot of mixed answers or workouts that totally secluded muscles I wanted trained.
So if someone here actually knows their shit, maybe you're a personal trainer or something and would like to help out, please get back to me and I'll let you know the details. Like I said, I'm so fed up I'm actually willing to pay for it now (Not a massive amount of course, I'm only a student).
1. Leave your ego at the door to the gym.
2. Do not over train
3. What are your goals? To be lean and cut or to be big?
4. Be committed to lifting and make no excuses.
Monday - Biceps, Chest:
Wednesday - Triceps, Shoulders:
Thursday - Legs, abs:
Friday - Back:
Monday: For Monday, you will be doing chest and biceps. The reason I chose these 2 muscles are because it willow allow for a decent amount of rest before focusing on the triceps and back (biceps being supplemental to back and triceps to chest).
-Incline barbell bench press (1 warmup set of a light weight) 3x8-12 reps of working sets
-Flat dumbbell bench press (1 warm up set of a light weight) 3x8-12 reps of working sets
-Pec-Dec fly machine 4x8-12 reps super set with decline pushups (feet on the seat of the machine) with the same amount of reps.
-Wide grip barbell curls (use strict form and do not worry about weight) (1 warmup set of a light weight) 3x8-12 reps of working sets
-Seated preacher curls 4x8-12 reps
-seated incline curls 2x8-12 reps (for a better pump, do alternating with 1:1, 2:2, 3:3"""" all the way to 8:8. In other words do 1 rep each arm followed by 2 reps each arm etc.)
As you can see, the workout is quite short and both the routine hits both muscles from different angles.
Wednesday: For Wednesday, you will be doing shoulders and triceps. The reason I pushed the workout a day back was to give the triceps and shoulders a moderate rest period before engaging in an isolated workout. One thing to not is that there are many ways to approach shoulders, but again as I said above you do not want to try to overwork them as they are engaged when doing pressing exercises (eg. chest).
-Rotator cuff exercise (http://www.youtube.com/watch?v=ZHwHyPMF8QM) Always be sure to work your rotator cuff to lower the risk of shoulder injuries.
-Seated Dumbbell press (1 warm up set of a light weight) 3x8-12 reps of working sets
-Dumbbell lateral raises (Use strict form!) 4x8-12 reps of working sets
-Reverse pec-dec fly 3x8-12 reps of working sets
-Dumbbell or barbell shrugs (Personal preference here but be sure to focus on the contraction in the traps) 4x10-15 reps of working sets
-Close grip bench press (be sure to use proper form, use a light weight, and make sure not to bend your wrists) 4x8-12 reps of working sets
-Dips (self explanatory) 4x8-12 reps of working sets or as many as you can for 4 sets
-1 arm cable pull downs with a drop set (take the grip off the cable and just grasp the end of the cable, use strict form, and really focus on the triceps) 2x8-12 reps with 2 drop sets.
Thursday: For Thursday, you will be doing legs and abs. I feel that the legs need to be pushed relentlessly to force hypertrophy so it requires a large amount of sets. Also try to force yourself to do heavy weight even if you need a spotter. For abs, you only need to do 2 exercises but I also included side bends as a super set because it would be quick to do in between sets.
-Squats super set with standing calf raises (1 warmup set of a light weight) 4x8-12 reps of working sets
-Leg press 4x8-12 reps of working sets
-One legged leg curls 4x8-12 reps
-Good mornings or hamstring curls super set with side bends 4x8-12 reps (side bends 4x15-30) of working sets
-Decline situps 3 sets to failure
-Knee or leg raises (depending on how strong your core is. Also make sure to raise your knees all the way up to your chest!) 3 sets to failure
Friday: For Friday, you will be doing back. For back day, I tend to do a lot of volume because there are many areas to the muscle its self. The one key thing though is to completely focus on form over weight when doing back as it is common for people to use momentum with rows and lat pull downs which engages other muscle groups. On a side note, the reason I do not incorporate dead lifts is because it is a bad idea to do them the day after legs so I substitute them with hyper extensions. This is personal preference so you can include dead lifts although I am making good gains with hyper extensions.
-Pulls ups (for pull ups follow this tutorial: http://www.youtube.com/watch?v=QZF0Uz7rty8) 4 sets to failure
-Lat pull downs ( for lat pull downs follow these tutorials: http://www.youtube.com/watch?v=QZF0Uz7rty8 and http://www.youtube.com/watch?v=hJ1bf14oNA4) 3x8-12 reps of working sets
-bent over dumbbell or barbell rows (again personal preference and is something you should experiment with) 4x8-12 reps
-T-bar rows 3x8-12 reps
-Hyper extension with a drop set 2x8-12 reps of working sets
If you have any questions feel free to ask because I wouldn't be surprised if I missed something.
In terms of payment, all I ask for is results! Now good luck and stay committed.
Days are as following AxBxA and BxAxB, repeat
BB Benchpress 2x 5, 1 x 5+
DB Curl 2x 12
BB Squat 2x 5, 1x 5+
BB Military press 2x5, 1x 5+
Weighted pull-ups 2 x 6-8
Deadlift 1x 5+
BW pull-ups are done in-between sets or whenever, just chuck out a lot of them, 3-4 reps is a good start, and if you can't do weighted pull-ups do BW instead
for the press exercises I increase the load with 1 kg, on squats and deadlift 2,5k g
for warm-up, I do 10x push-ups, 10x BW squats, 10x kettlebell swings, 3 sets
and then I row afterwards
and appropriate warm-up sets before each exercise ofc
Man, thank FUCK for IF, I am still having a hard time wrapping my head around how much weight I'm losing. I was doing everything I could to lose the last bit of BF for a long time, and the weight just wasnt coming off. I switched to Intermittent Fasting, and suddenly I've dropped 10lbs. Man I'm so pleased with how well this is working for me.
Could i leanbulk with IF?
You can refer to this video although I personally haven't taken a look at it yet.