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re: I'm Skinny/fat. Need workout and diet help
Posted on 3/17/21 at 8:30 am to JL
Posted on 3/17/21 at 8:30 am to JL
What whiskey said. You’ll know when it’s your last rep and there’s equipment that can protect you even if you fail. It’s been a while since I failed a rep, but I work out solo in my garage and have safety bars to make sure I don’t hurt myself.
0
Posted on 3/17/21 at 8:45 am to lsu777
quote:
Nothing special about high reps low weight
I thought hypertrophy was the number one way to grow your muscles as opposed to just getting strong as an ox with no definition?
Posted on 3/17/21 at 9:14 am to JL
Lifting weights won’t develop joint issues unless you don’t lift correctly. In fact, heavy lifting promotes bone density and joint health. Learn the skill of lifting, and you will be better for it.
Posted on 3/17/21 at 9:36 am to pwejr88
quote:
I thought hypertrophy was the number one way to grow your muscles as opposed to just getting strong as an ox with no definition?
Yes, but it’s not done with light weights. You should finish your sets with 4 reps in reserve.
Posted on 3/17/21 at 9:59 am to whiskey over ice
quote:
advise getting most of your protein from lean meat.
This. Lean red meats specifically.
While not lean and considered fatty by alot of people, whole eggs are magic. Everyone's different, but I eat half a dozen fried eggs with black beans daily. Usually split in a couple of meals.
Good protein, great vitamin intake, fats to satiate, and clean carbs. I swear by it.
Posted on 3/17/21 at 11:58 am to Mingo Was His NameO
quote:burning more calories running than biking during the same span of time.
Based on what? Nothing wrong with the bike if that's what you prefer. Cardio is cardio for the most part. Keeping calories burned equal one isn't better than the other.
Posted on 3/17/21 at 12:27 pm to pwejr88
quote:
I thought hypertrophy was the number one way to grow your muscles as opposed to just getting strong as an ox with no definition?
Light weights high reps doesn't promote hypertrophy anymore than 5-6 reps does. Once total volume(tonnage) is accounted for.
In the end, gains in strength in the 4-8 rep range with proper protein amounts equals gains in muscle.
Plenty of ways to gain muscle. But when in a deficit we have to realize our recovery ability is going to be down significantly. So we want best bang for the buck. The 4-8 rep range gives the best strength and hypertrophy ratio on the compound exercises.
Als high reps low weight does not promote definition. Lack of body fat does. That can be achieved no matter the rep range.
Posted on 3/17/21 at 12:29 pm to bayoubengals88
quote:
burning more calories running than biking during the same span of time.
Cardio should be about heart health or building specific endurance, not for burning calories. Jogging is terribly inefficient at burning calories and comes with a lot of risk to the joints. Biking does not come with those risk and can burn just as many calories depending on how a workout is structured.
Sprints, hill sprints, sled dragging, prowler pushes are much more efficient also and tend to promote hypertrophy.
Posted on 3/17/21 at 12:47 pm to lsu777
quote:It sounds like he's in it to lose the belly fat.
Cardio should be about heart health or building specific endurance, not for burning calories. Jogging is terribly inefficient at burning calories and comes with a lot of risk to the joints. Biking does not come with those risk and can burn just as many calories depending on how a workout is structured.
I think that a 6 to 7 mph treadmill run will work better than a stationary bike in a 30 minute time span.
quote:Sure, but we are talking about a specific person. JL. JL might not own a sled.
Sprints, hill sprints, sled dragging, prowler pushes are much more efficient also and tend to promote hypertrophy.
Posted on 3/17/21 at 1:24 pm to lsu777
quote:it says I need permission to access the link. Are these the Greyskull books on a google drive?
Here are the greyskull books
LINK
I’m thinking about starting this at the beginning of May. I’m in a good routine right now and have gotten stronger, lost weight, clothes fit better and in better shape. I think I could really make some serious progress with 8 weeks in a defined program - Greyskull seems to be the consensus of the board.
Posted on 3/17/21 at 2:56 pm to drexyl
I gave permission to everyone that requested it.
And yes greyskull, 531 prolly most popular on this board. Most start with greyskulk and progress to 531 from there
And yes greyskull, 531 prolly most popular on this board. Most start with greyskulk and progress to 531 from there
Posted on 3/17/21 at 2:58 pm to bayoubengals88
quote:
It sounds like he's in it to lose the belly fat.
I think that a 6 to 7 mph treadmill run will work better than a stationary bike in a 30 minute time span.
Neither are gonna do much for fat loss, help a little but not much.
quote:
Sure, but we are talking about a specific person. JL. JL might not own a sled.
That's why I said earlier I didn't recommend that or even sprinting due to long layoff.
Simply lifting heavy and eating a proper diet plus walking is all that is needed to get the body comp changes you desire.
Posted on 3/17/21 at 4:07 pm to lsu777
quote:sweet - I just requested if you don’t mind. Thanks. I really appreciate all of the information sharing on this board - it’s been very helpful on my new found interest in strength training.
I gave permission to everyone that requested it.
Posted on 3/17/21 at 5:13 pm to drexyl
Done
Posted on 3/18/21 at 8:26 am to whiskey over ice
I’m literally in the same exact situation. Same ht/wt and same problems. I also fell victim to juice bomb IPAs. I’m doing Kinobody RPT and incline walking. I just added a hiit session in. Also dusted off my old RP diet template from when I got down to 8% bf before my wedding. Had to adjust it a bit for my current weight but they know what they are doing. Let’s kill this!
Posted on 3/18/21 at 9:57 am to Bodybybeer
quote:
I also fell victim to juice bomb IPAs
quote:
Bodybybeer
Checks out
Posted on 3/18/21 at 10:13 am to drexyl
I'm going to start the grey skulls on Monday. How many plug ins do you typically do with the core exercises? Looks like the recommendation is two plug ins with no warm up prior to the 5/5/5+. Is that correct?
Posted on 3/18/21 at 4:01 pm to JL
Definitely warm up, we just don't really count it. Just start with the bar and add weight taking as many sets as needed.
In your case I would add just chins/curls plus 2 more. Aesthitics template is what I recommend + calves at the end of every session.
In your case I would add just chins/curls plus 2 more. Aesthitics template is what I recommend + calves at the end of every session.
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