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The Fysical Phitness Thread
- Thread starter Psycho
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When I was in Korea, I was in the gym for roughly 3 to 4 hours a day, so my calorie intake for the day was around 4k to 5k depending on what I was actually doing that day. I'm really big into calorie intake, I don't sit there and count every calorie I eat/drink, but depending on what I take it will give me my goal for the work out. Its a lot harder to do over here in afghanistan because the dfac only gives us so much food, and anything else we want to eat is loaded with bad carbs.
Speaking of carbs, I actually just read a really interesting article about Carb Nite and Carb Back Loading.
The basic of it is not how many carbs or what kind of carbs you take in, but more of WHEN you take them in. Both methods require a small carb "cleanse" (6-10 days of <30g) and than a few hours of carb loading.
With carb nite, you do a 10 day fast, and on the last hours of the last day you basically splurge.
After the fast you simply go to a week long fasting and do the same thing.
The carb back loading initial fast is only 5 days, but you can go higher than 30g a day, as long as they are mostly consumed post-work out. And you don't do a week fast after the initial. It becomes your daily eating habit.
The carb nite is better for losing wieght, and the back loading is better for bulking up.
Speaking of carbs, I actually just read a really interesting article about Carb Nite and Carb Back Loading.
The basic of it is not how many carbs or what kind of carbs you take in, but more of WHEN you take them in. Both methods require a small carb "cleanse" (6-10 days of <30g) and than a few hours of carb loading.
With carb nite, you do a 10 day fast, and on the last hours of the last day you basically splurge.
After the fast you simply go to a week long fasting and do the same thing.
The carb back loading initial fast is only 5 days, but you can go higher than 30g a day, as long as they are mostly consumed post-work out. And you don't do a week fast after the initial. It becomes your daily eating habit.
The carb nite is better for losing wieght, and the back loading is better for bulking up.
I mean, I've had nights where I've drank heavily, woke up the next morning, had some water, a bowl of cereal and maybe a protein shake, and then set PRs in the gym
mind over matter, your strength is always there
Ok so I'm kind of torn at the moment. I have a plethora of workouts to choose from so that isn't a problem for me. What is a problem is that a huge music festival is coming up in roughly a month. On the one hand, I want to continue with my overall goal of bulking up and putting on weight. I'm decently muscular but at 80 kg and 180 cm it isn't like I'm a show stopper or anything. On the other hand, since I've upped my caloric intake I no longer have a six pack (which is understandable) and I'd like that to show again, especially for this festival. So im guessing that to achieve my goals I'll need to be executing a cut of some sorts, but as I've never done one before I'm worried that I'll lose too much of what size I have. So yeah does anyone have ideas as to how many calories etc I'll need to average per day to get the stomach muscles showing and that hot cut look but not lose too much size? I'm aware that 30 days isn't very long at all but even a bit of improvement would be great!
uhh I'd say just lift hard and eat a little bit under maintenance (200-300 cals below, maybe?) dunno. I dropped weight this fall from 140 to 125 pounds to get faster, and I did that basically by training harder and eating the same, but I lost mostly muscle. that's fine for me because it's extra baggage, but it's not ideal for you. I will say this though, I didn't drop any muscle from my legs, and I spent most of the time running hard in hills. thus, I'd imagine if you just lift hard the muscle will stay, and you can adjust your diet to 300 below maintenance.
also, let me share a feat of gastric fortitude with you guys. today at lunch I ate 30 chicken McNuggets. 10 minutes later, I ran 4 miles in 27 minutes (6:45 pace) despite cramps out the wazoo starting about a half mile in. somehow, I managed to keep that all in and didn't throw up. I'd imagine I'm gonna shit out my whole stomach pretty soon though.
also, let me share a feat of gastric fortitude with you guys. today at lunch I ate 30 chicken McNuggets. 10 minutes later, I ran 4 miles in 27 minutes (6:45 pace) despite cramps out the wazoo starting about a half mile in. somehow, I managed to keep that all in and didn't throw up. I'd imagine I'm gonna shit out my whole stomach pretty soon though.
Thanks for such a quick response. As someone who does moderate exercise of some form at least 3-5 times per week, about 300 under maintenence for me is roughly 2600 calories so I'll try and stick to that daily while lifting hard 4-5 times a week hopefully. I'll let you guys know how I go!
Also @ your nuggets feat, that's ridiculous being able to run 4 miles right after eating 30 of them. Jesus christ haha that's impressive, can't exactly say I'm going to try and mirror that feat anytime soon!
Also @ your nuggets feat, that's ridiculous being able to run 4 miles right after eating 30 of them. Jesus christ haha that's impressive, can't exactly say I'm going to try and mirror that feat anytime soon!
six packs are for bitches. go lift
Haha hence why I haven't got one atm like I used to and why I've smashed personal figures on almost every exercise in the last few months. Having said that, there's nothing wrong with looking cosmetically good on the outside as well as being absolutely massive too, that's the ultimate goal for me. To have both the strength and the aesthetic part of it.
^ You've got to juice ms. all aussie brahs are on juice and are swole as fuck. you can't compete without it (at least in Sydney)
the juice is lose
Haha such a Zyzz fan thing to say. Although to be fair I was a big fan of him too, I never met the guy but I knew some of his mates and by all accounts he was a really cool guy! RIP.....
But yeah seriously I know what you mean. Fucking hard to get as big as some of the guys here without the juice. The side effects of both roids and HGH are pretty offputting though....I mean lets be honest if they weren't every non competition lifter (where they get disqualified for such a thing) would be using them! And even then I'm sure there are still plenty that do lol. But yeah there are sadly no (safe) shortcuts with your body, I just have to work my ass off to make sure I meet my goals!
If you want to get cut, but keep your muscle, its very simple.
Just intergrate more care excercises into your regiment.
I would suggest plyometrics, as they will also increase your cardio, and they typically are better for trying to cut instead of gain size.
Crunches, Roman Twists, Jack Knives and jump roaping are all excercises you can use if you prefer to stay in the gym
Just intergrate more care excercises into your regiment.
I would suggest plyometrics, as they will also increase your cardio, and they typically are better for trying to cut instead of gain size.
Crunches, Roman Twists, Jack Knives and jump roaping are all excercises you can use if you prefer to stay in the gym
Getting cut and six back abs is done in the kitchen actually. It doesn't matter if you're lifting more than others or if your doing more cardio than a marathon runner; you won't get shit if you eat more than your supposed to. Cutting down calories will significantly cut down your body fat, therefore exposing your muscles more and your six pack. When cutting it's very very hard to keep all your muscle...you will lose mass anyways. That's why if you want a cut you at least have to weight 40 more pounds than you normally do, and it should be mostly muscle. Your shoulders should look big for the most part.
That's why you can't gain muscle and lose fat at the same time.
That's why you can't gain muscle and lose fat at the same time.
Totally untrue. A lot of muscles get there FROM fat. You have to have something to turn into muscle, and if this was true, people who become obese would never leave that. Cutting back on carbs and calories is a great way to get a six pack, but it is not the only way. If you increase the stimulus of your core without changing your diet your body will start to pull nutrients from the fat cells eliminating them, growing muscle and losing fat.
cool broscience bro. now go try it in the real world
edit: for the record, you can get leaner and put on muscle at the same time. you just have to either be A. going through heavy puberty or B. roidin'
there's always clean bulking, where you just put on only muscle, decreasing your bf% without actually losing fat. but then again, that's a slow ass process, since you can put on muscle much faster if you put on fat with it.
edit: for the record, you can get leaner and put on muscle at the same time. you just have to either be A. going through heavy puberty or B. roidin'
there's always clean bulking, where you just put on only muscle, decreasing your bf% without actually losing fat. but then again, that's a slow ass process, since you can put on muscle much faster if you put on fat with it.
Fat turning into muscle is probably the most stupidest shit I've ever heard. This so called "Fat cells" have "nutrients"? If they're fat in the first place, why would they have "nutrients"..? What Stat up there said is right, those are the only 2 scenarios possible for your theory.
I'm gonna lay it simple for you homie;
Gain muscle/fat: increase calories
Lose muscle/lose weight/lose fat: decrease calories
How are you going to possible both increase and decrease calories to both gain muscle and lose fat? Do the math.
There are ways to gain muscle while losing fat:
1. You're a beginner. Your body adapts to lifting whether or not you eat at a caloric surplus. You will put on muscle and possibly lose fat if you're eating clean and at a deficit. These are called noob gains, but you can't ride them forever. It doesn't work if you've been lifting for a while.
2. Steroids. Self-explanatory, also not a good idea.
3. Muscle memory. You lifted before, but then took an extended period off and lost some muscle. You can put that back on without eating at a surplus, and it'll come back faster than putting on normal muscle. Of course, this only works if you've already been lifting for a long time and doesn't last long.
4. Great genes. If you're in this thread, on this website, chances are you don't have them. I sure as hell don't.
You cannot convert muscle into fat. They're two different types of cells, and that's not how the body works. Building muscle means eating at a surplus, and losing fat means eating at a deficit. These are conflicting goals, and any normal person who has been lifting for a while and is not a juice can't do it.
1. You're a beginner. Your body adapts to lifting whether or not you eat at a caloric surplus. You will put on muscle and possibly lose fat if you're eating clean and at a deficit. These are called noob gains, but you can't ride them forever. It doesn't work if you've been lifting for a while.
2. Steroids. Self-explanatory, also not a good idea.
3. Muscle memory. You lifted before, but then took an extended period off and lost some muscle. You can put that back on without eating at a surplus, and it'll come back faster than putting on normal muscle. Of course, this only works if you've already been lifting for a long time and doesn't last long.
4. Great genes. If you're in this thread, on this website, chances are you don't have them. I sure as hell don't.
You cannot convert muscle into fat. They're two different types of cells, and that's not how the body works. Building muscle means eating at a surplus, and losing fat means eating at a deficit. These are conflicting goals, and any normal person who has been lifting for a while and is not a juice can't do it.
Your body has amazing ways of converting different substances the way it needs. I'm not saying your going to pull a lot of nutrients from those cells, but when your body has no where else to pull it from, it has to take it from somewhere. These nutrients can be as simple as water, but it still pulls them.
I have been physically fit for almost my entire life. I do get my lulls where I don't work out, and I gain more body fat than I would like, but I don't change my calorie intake when I go from a lull to working out, if I do change it, I will increase my calories if anything so that I have the energy. And I still burn fat while building muscle.
I have been physically fit for almost my entire life. I do get my lulls where I don't work out, and I gain more body fat than I would like, but I don't change my calorie intake when I go from a lull to working out, if I do change it, I will increase my calories if anything so that I have the energy. And I still burn fat while building muscle.
well either you're a unique situation and you have fantastic genes, or you're mistaking decreasing body fat and getting more "ripped" as building muscle. That's not the way it works for the vast majority of people, regardless of how much anecdotal evidence you bring up.
Are you trying to say that the fat converts to muscle? Because that's pretty ridiculous. If you had to convert something into muscle, how would you build muscle in the first place?
Physically fit =/= fat turns into muscle, or whatever theory you're trying to prove here. Also, looks like you amended your statement to "Burn fat while building muscle."
But let me see if I get this straight:
1) You eat a certain amount of food while working out.
2) You stop working out.
3) You gain fat.
4) You start working out again, still eating the same amount of food.
5) You lose weight.
So you're eating maintenance (from what I can gather), then you stop burning calories so you're eating more than maintenance, so you gain weight, then you start working out again while eating under maintenance (since you've gained weight), then you lose weight and are back to where you started.
Seems like the regular "eat more calories than I need so I gain weight" and "eat less calories than I need so I lose weight" thing.
Wouldn't mind seeing your lifts, workout, and a picture to accompany (I reccomend blotting out your face if you care about that). Also wouldn't mind knowing about these gains you make, because it looks like you've had multiple lulls while working out, yet enough confidence to post that you're still making gains each time. So based on my progress over two months earlier this year, I'd say it wouldn't be out of your range to be at intermediate lifts.
Finally, a little something from bb:
a little something for those of us at #lifting:
/me summons tof
I don't mean to be trying to run you off, but you're speaking against basically everything anyone has ever said, ever, offering no proof besides "i do this and that and this happens therefore this must be true." js bro
somewhere in here, lee posted a link to proper wrist alignment for lifting. basically, keep your wrists in line with your forearms and don't bend them and it should be fine.
but if you still want something, do wrist curls with the bar. just sit down on the bench, knees extended out and place your forearms on your quads with your wrists out just far enough to curl. then do 10-15 reps for 3 sets before you workout as part of your warm up. i did that earlier this year and it worked pretty well for adding some flexibility to my wrists. but try fixing your form first.
here is an article:
http://stronglifts.com/how-you-can-avoid-wrist-pain-from-the-bench-press/
as much as i don't like mehdi atm, i still like his advice
Then I will say it from my point of view, when I lost my 50+ pounds after dieting and lifting, I ended with big fucking shoulders I never thought I had and was looking the best shape of my life. There is no way fat turns into muscle. You are probably confusing with muscle being VISIBLE after you LOSE fat - like my case.
There is no type of fat to muscle conversion in the body. Like when food gets turned into shit...that's a conversion.
Deadlifts and to some extent Overhead press. I can tell you this works because I have the very good wrist control in Jiu-Jitsu thanks to the heavy lifting I did.
Farmer walks help a shitload as well with some heavy ass kettlebells, but don't buy kettlebells if you don't have any, only if they're available...kettlebells are pretty much not diverse as a barbell is.
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