Essential Random Gym Thoughts Revisited...

[Adam3000]

I was originally in that vicinity but according to the app, that's gaining a pound a week. I assumed having a low calorie intake and working out, will lead to a significant calorie deficit that will lose weight

Im tryna figure out how much calories are burned with exercises such as bench press, dumbell shoulder press, etc

Breh, your app is wrong. BMR is calories burned if you were sleeping all day. Every single thing you do from walking to brushing teeth to eating food burns calories. The recommended maintenance intake for a moderately active adult male your age is 2600 calories. If you are working out hard, that number will be higher.

I cut on 2500 calories. So does everyone else on this forum. 1700 is a great number for a 110 lb chick to diet on

 

[BobbyBooshay]

Breh, your app is wrong. BMR is calories burned if you were sleeping all day. Every single thing you do from walking to brushing teeth to eating food burns calories. The recommended maintenance intake for a moderately active adult male your age is 2600 calories. If you are working out hard, that number will be higher.

I cut on 2500 calories. So does everyone else on this forum. 1700 is a great number for a 110 lb chick to diet on

I cut on 2940 lol, everyone is diff.

Body-weight (in pounds) x 15 = Maintenance Calories (stay same weight as you are)
Maintenance Cals - 20% = Your calorie deficit

This is prob the most common formula to use, of course everyone is diff, but on a whole this is a good starting point.


A good read here for you @Wise
Calorie Maintenance Calculator - Daily Calorie Requirements

Like Adam said 1700 is too low IMO and you will feel like shyt trying to keep that up every day

Once your dialed in as they say, IMO I would look at Intermittent Fasting with If It Fits in Your Macros.

Personally its the best way of cutting/losing fat, cant remember last time ive been over my calorie intake with this way of eating.

Eating chocolate whilst losing fat.

 

[tripleaamin]

Well my strength week is over and I am more then happy with what I got done for the week.

Incline BB - was able to do as high as 165 for 3 reps.
Front Squat - highest was 225 for 3 reps
DB Rows - highest was 80 lbs for 4 reps
DB overhead press - highest was 50 lb dumbbells for 3 reps
Deadlift - highest was 265 for 2 reps
Military barnell press - highest was 115 for 3 reps
Back squat - highest was 285 for 4 reps
Weighted dips - highest was 50 lbs + BW (range of 166-169) for 3 reps
Barnell rows - highest was 115 for 3 reps with full range of motion
RDLS - highest was 175 for 4 reps

Still trying to get to the point where I can eventually do 3 x 10 BW pull ups.

 

[BobbyBooshay]

Well my strength week is over and I am more then happy with what I got done for the week.

Incline BB - was able to do as high as 165 for 3 reps.
Front Squat - highest was 225 for 3 reps
DB Rows - highest was 80 lbs for 4 reps
DB overhead press - highest was 50 lb dumbbells for 3 reps
Deadlift - highest was 265 for 2 reps
Military barnell press - highest was 115 for 3 reps
Back squat - highest was 285 for 4 reps
Weighted dips - highest was 50 lbs + BW (range of 166-169) for 3 reps
Barnell rows - highest was 115 for 3 reps with full range of motion
RDLS - highest was 175 for 4 reps

Still trying to get to the point where I can eventually do 3 x 10 BW pull ups.

Keep it up.

May try weighted pull ups. Once you get stronger at that BW pulls and chins are so easy. Reverse pyramid it and the time your BW set comes you will be thinking your light as hell.

 

[Wise]

I cut on 2940 lol, everyone is diff.

Body-weight (in pounds) x 15 = Maintenance Calories (stay same weight as you are)
Maintenance Cals - 20% = Your calorie deficit

This is prob the most common formula to use, of course everyone is diff, but on a whole this is a good starting point.


A good read here for you @Wise
Calorie Maintenance Calculator - Daily Calorie Requirements

Like Adam said 1700 is too low IMO and you will feel like shyt trying to keep that up every day

Once your dialed in as they say, IMO I would look at Intermittent Fasting with If It Fits in Your Macros.

Personally its the best way of cutting/losing fat, cant remember last time ive been over my calorie intake with this way of eating.

Eating chocolate whilst losing fat.

dapped and repped

Yeah I was at 2240 but changed it to 17 for a few days. I'm already at 2370 today lol.

I'm 180 x 15 = 2700 calories - minus the 20% it comes to 2160.

Did abs and lower body today. What does the 20% come from?

 

[BobbyBooshay]

dapped and repped

Yeah I was at 2240 but changed it to 17 for a few days. I'm already at 2370 today lol.

I'm 180 x 15 = 2700 calories - minus the 20% it comes to 2160.

Did abs and lower body today. What does the 20% come from?

See that the reason i do IF. Allows you to eat at a deficit so much easier.

They say 20% off your maintenance cals is a good number for cutting. I know some guys do 25% but that maybe too low and hard to keep up with.

If you can keep at that calorie number then you will lose fat. Best to track it so you can check process. Adding cardio will of course help speed it up.

 

[TLR Is Mental Poison]

dapped and repped.

For the upper/lower split I found this - it looks good but do I have to switch up the exercises on the second day?

Upper/Lower 4 Day Gym Bodybuilding Split Workout





How much of a calorie deficit you recommend? Right now after calculating my BMR is 1850 and I changed my fitness plan from eating 2240 calories a day (maintain weight level) to 1740 calories (losing a pound a week... and that's just off reaching this many calories, let alone working out)

If u have the time for 21 sets I like that program. I would even up it to 3 sets for the middle 3 exercises. I basically do that but split it up and bench and arms 3x/week. So I do chest/arms and back and or shoulders. I am not sure u need all that leg volume either. Well, I don't. I just do 3 sets of squats and maybe 2 hamstring moves (some kind of deadlift and curls)

If u are in a cut I would probably just do compounds to hold onto and keep track of your strength. No need for a fancy new routine in a deficit, too many moving pieces. Bench, chins, shoulder press, rows 2x/week. Then do squats and some high rep deadlifts 2x/week. If u can keep the rep x weight the same through your cut you should be good.

Other thing is 1740 is kind of low. How much do you weigh? You are going to run out of margin soon. I am only 5' 9" and in the 180-200lb range... I feel like shyt going below 2000. Might not hurt to throw some cardio in the mix but eventually your metabolism burns out. Gotta take some breaks to let it reset.

Tracking your weight loss is also key. Helps keep u honest and lets u know when shyt is going well or going to shyt. A simple Excel spreadsheet is enough.

 

[Wise]

If u have the time for 21 sets I like that program. I would even up it to 3 sets for the middle 3 exercises. I basically do that but split it up and bench and arms 3x/week. So I do chest/arms and back and or shoulders. I am not sure u need all that leg volume either. Well, I don't. I just do 3 sets of squats and maybe 2 hamstring moves (some kind of deadlift and curls)

If u are in a cut I would probably just do compounds to hold onto and keep track of your strength. No need for a fancy new routine in a deficit, too many moving pieces. Bench, chins, shoulder press, rows 2x/week. Then do squats and some high rep deadlifts 2x/week. If u can keep the rep x weight the same through your cut you should be good.

Other thing is 1740 is kind of low. How much do you weigh? You are going to run out of margin soon. I am only 5' 9" and in the 180-200lb range... I feel like shyt going below 2000. Might not hurt to throw some cardio in the mix but eventually your metabolism burns out. Gotta take some breaks to let it reset.

Tracking your weight loss is also key. Helps keep u honest and lets u know when shyt is going well or going to shyt. A simple Excel spreadsheet is enough.

I'm 5'9 180

Tried to rep you but wouldn't let me

 

[Mr210]

im about to hit the gym in about 90 min

 

[TheIsleofMan]

I've been bull shytting for so long but the only good thing about me is I've always worked out, just never really hard (still look decent tho haha) I'm trying to put it all together but being a pothead who drinks (and eats like shyt) is counter productive to where I want to be. I really have to put it all together, but consistency is rough.

 

[ThiefyPoo]

Got a treadmill:whew

Gonna make cardio so much easier on days I just wanna roll outta bed and get a quick work out .

 

[Splash]

Make sure you hit the ground running (see the dualities) my treadmill locked up in the garage somewhere getting way more out of the 10 i spent on my speed rope than the 300 i spent of that treadmill

 

[Da_Eggman]

Y'all hate when dudes go to the gym and mean mug everybody

I hate that shyt we all their together for the same reason why gotta bring bad vibes in the gym

 

[ThugLife]

Dropping my calories for the rest of the year then going on another mini bulk till February.

Not trying to get too fat

 

[ThugLife]

Y'all hate when dudes go to the gym and mean mug everybody

I hate that shyt we all their together for the same reason why gotta bring bad vibes in the gym

It's the adrenaline