Official WF Health/Workout Thread 2.0

[thebigzakbowski]

Hit 385 raw on the bench today

[That 80s Guy]

--
So the gym has gotten a little stale for me as of late, and as of yesterday, began the path on DDP Yoga (after a 2 1/2yr absence).

Already feel those muscles come alive that lifting weights and doing cardio, can normally forget about.

[K5]

with the nicer weather i've been getting far more active - rock climbing and canoeing have both already been checked off the list in the last few weeks and i've been going to the gym quite consistently.

now i just need to clean the diet up a bit more and increase my physical activity a bit more and i'll be back on the right path!

[AdamBomb]

Rarely post on WF anymore, but I thought I'd share this.

October 2015 I was 253lbs - Saturday morning I weighed in at 153lbs.

[Negan™]

So I'm getting braces installed on Thursday and I figured what better way to start transforming my body than when I'm waiting for the brace to come off... I have 6 months till I take the brace off and I am expecting good results but there's no point in having a nice smile if I don't have a nice body to go with it.

Here's a few pics of my body now. Probably not ideal cause its late and I ate so I probably look a bit more bloated than usual.

i66.tinypic.com/fcim1z.jpg
i64.tinypic.com/p2j50.jpg

I am 24 and have never really done this before although I always fantasised about having a body that I'm proud of and other people can admire. I picked up two 5kg dumbbells and have been doing various exercises with them at home, as well as walking/jogging in the morning and night for cardio.

My diet consists of steak/chicken fillets/turkey/beef/pork chops for main. Mixed Vegetables on the side always and either rice or baby potatoes. For snacks, I eat fruit, yogurt, eggs, and maybe the odd protein bar every now and then.

Am I on the right track?

I am 6ft and not sure what weight I am or what my body fat percentage is but I know I have to lower it by burning more calories than I consume. Is this the only way I can achieve this or will simply changing my diet lower my BF%? Are protein shakes vital for what I'm trying to do? Any other tips?

Also is it normal for your arms to have cramps the day after working out? It's kind of frustrating cause my arm doesn't seem to bend during the rep after a while so I can't complete my sets. How long should this last?

[hCo.Bro™ [brandon_lee]]

Negan™ Diet management is key to losing weight or even gaining. So calories in vs calories out is the best way to approach your diet. There are tons of youtube videos out there to explain this better so I would look around. One of my favorite fitness channels is Remmington James. One of the best tools to use to track calories is myfitness pal. There's tonz of foods already in their database so tracking is a breeze. I would definantely determine your weight now. Weight in the morning after you use the restroom. Weighting yourself periodically helps track progress but DO NOT get too caught up with that number. How you look and feel may not always jive with your weight. There are some tools online by simly searching BMI calculators. This will help get you a starting point. The easiest way to cut weight is obviously reducing your calorie intake. I wouldn't go much less than 500 calories a day less than what your daily calorie intake should be (3500 calories = 1lb). Again check out some bideos explaining Macro nutrients to determine your calorie break down. And obviously a steady workout routine will get those results.

[thebigzakbowski]

if your arm can not bend to complete the rep stop, drop weight and keep going form is everything. If you have cramps the day after you need more potassium and magnesium in your diet. if you have soreness that is called DOMS, delayed onset muscle soreness it is normal. hit 435 with my sling shot and just barely failed 395 raw. going for 400 raw and 450 with the slingshot before my birthday next month

[Epic Z]

Thinking about experimenting with BCAA's and creatine. BPI has good reviews.

[Back to the Codyverse]

Jul 26, 2017 1:47:21 GMT -5 Epic Z said:

Thinking about experimenting with BCAA's and creatine. BPI has good reviews.

My brother swears by branch chains. He pours powder into a gallon jug of water and consumes it throughout the day.

[adzy]

Completed the Great North Run today (half marathon) in a personal best time of 1:41.43! Finished 3703rd out of over 43000 runners, and hopefully by the end of the day I will be part of the world record for most half marathons recorded in a day (currently at over 75000 people!)

[K5]

Jul 15, 2017 14:28:29 GMT -5 thebigzakbowski said:

if your arm can not bend to complete the rep stop, drop weight and keep going form is everything. If you have cramps the day after you need more potassium and magnesium in your diet. if you have soreness that is called DOMS, delayed onset muscle soreness it is normal. hit 435 with my sling shot and just barely failed 395 raw. going for 400 raw and 450 with the slingshot before my birthday next month

did you manage to accomplish the 400? those are huge numbers, good job man

[thebigzakbowski]

Sept 11, 2017 17:39:38 GMT -5 K5 said:

Jul 15, 2017 14:28:29 GMT -5 thebigzakbowski said:

if your arm can not bend to complete the rep stop, drop weight and keep going form is everything. If you have cramps the day after you need more potassium and magnesium in your diet. if you have soreness that is called DOMS, delayed onset muscle soreness it is normal. hit 435 with my sling shot and just barely failed 395 raw. going for 400 raw and 450 with the slingshot before my birthday next month

did you manage to accomplish the 400? those are huge numbers, good job man

funny you should mention this. tried 395 yesterday and failed again. I filmed it and can post it. triceps failed, going to work with jm presses, dips and some board presses. Honestly I hadn't eaten well that day but no excuses for a miss

[K5]

Sept 11, 2017 18:21:49 GMT -5 thebigzakbowski said:

Sept 11, 2017 17:39:38 GMT -5 K5 said:

did you manage to accomplish the 400? those are huge numbers, good job man

funny you should mention this. tried 395 yesterday and failed again. I filmed it and can post it. triceps failed, going to work with jm presses, dips and some board presses. Honestly I hadn't eaten well that day but no excuses for a miss

yeah, would be awesome if you could post the video. good luck for next time

[thebigzakbowski]

Sept 13, 2017 21:05:29 GMT -5 K5 said:

Sept 11, 2017 18:21:49 GMT -5 thebigzakbowski said:

funny you should mention this. tried 395 yesterday and failed again. I filmed it and can post it. triceps failed, going to work with jm presses, dips and some board presses. Honestly I hadn't eaten well that day but no excuses for a miss

yeah, would be awesome if you could post the video. good luck for next time

you can see that the failure is in triceps again

[K5]

Sept 15, 2017 9:53:44 GMT -5 thebigzakbowski said:

Sept 13, 2017 21:05:29 GMT -5 K5 said:

yeah, would be awesome if you could post the video. good luck for next time

you can see that the failure is in triceps again

either way, i have buds that would love to be pushing anywhere near those numbers. and a lot of them aren't steroid free and they're still not close to that.

keep up the good work buddy!

[thebigzakbowski]

Thanks bro means a lot

[Deleted]

Ive been wanting to lose extra fat and gain my first abs. Im gonna start working out in my room to condition before I step foot in a gym because I haven't took my health and conditioning seriously. i'm trying to figure out a meal plan and a schedule. ill be updating on here a couple times a month to see how i'm doing.

[newgenandy]

Just started working out after about 5 years of eating the worst and not exercising

Lost 12lbs since start of November, happy with that

I know the weight loss will slow down but that's a great start

[ClashOfStyles]

Anyone know of an affordable but good quality barbell set? I’m thinking of starting to work out at home more and there are so many different brands and prices out there. Just wondering if anyone had a recommendation for what to buy.

[killerkapowski]

Dec 1, 2017 14:47:49 GMT -5 ClashOfStyles said:

Anyone know of an affordable but good quality barbell set? I’m thinking of starting to work out at home more and there are so many different brands and prices out there. Just wondering if anyone had a recommendation for what to buy.

Go with Rogue Fitness's Ohio Barbell. Easily the best middle ground barbell on the market. A lot of crossfit gyms use this as their base barbell. These ones usually run around $250 and up. It's a much better value than getting a full on $800 Eleiko Olympic Bar.