Essential Random Gym Thoughts Revisited...

[trap101-ETHout-Allegri-In]

Are you hitting your protein macro? Do you even know what that target is? Can you afford it? Prices are up rn like a motherfukker.

Tbh, if your goal is just losing weight protein can help but still falls in that last 5% of difference category. Unless your other 95% is straight or you're a freak beast (you aren't), some protein #Powder isn't gonna make or break you.

Just re-upped on protein and creatine.... bruh these prices are back breaking....... you really got to be about The Whey if you gonna survive survive out here...

 

[WaveMolecules]

Cool. So that answered what the program was. Not sure how your notation works but your BP is lower than your OHP. Are you using dumbbells or are you only counting the weight on the bar?

A three day split is almost always trash unless it's full-body 3x/wk or a high-volume upper/lower ran on repeat. JEF is pretty trash in general so this seems about right. Very low frequency and fairly low-volume. Exercise selection is better than I thought it'd be.

If you wanna continue to rock that by all means, but I wouldn't advise it if you were the homie. If it's not broke, there's really no reason to switch, especially since you're not an athlete with sport-specific training goals.


To answer your other question: Nah, skip the #Powder, you're not gonna be building an appreciable amount of muscle anytime soon and can prolly do without the extra calories, although the likelihood of it causing you to become fatter is essentially nil.


Tails.

bench is 2 plates of 35 plus the bar. ohp is 30/30 dumbbells.

i would like to have "some" more muscle but again my goal is weight loss.

so the 3 day split im doing is "ok"?

what do you recommend

edit: for the record ive never lifted weights in my life. im 35. legit started 6-7 weeks ago.

ive always just done cardio (running/biking) or yoga.

 

[trap101-ETHout-Allegri-In]

190 aiming for 180 and a bodyweight ohp so i could talk some shyt. What weight you at bigger bytch?

Why you trying to get smaller Cuzz?..



Swole is the goal..... Size is the Prize...

 

[trap101-ETHout-Allegri-In]

bench is 2 plates of 35 plus the bar. ohp is 30/30 dumbbells.

i would like to have "some" more muscle but again my goal is weight loss.

so the 3 day split im doing is "ok"?

what do you recommend

edit: for the record ive never lifted weights in my life. im 35. legit started 6-7 weeks ago.

ive always just done cardio (running/biking) or yoga.

Strong Lifts 5x5 is the Whey..... come join the movement brother... . come we await with open arms ...

 

[trap101-ETHout-Allegri-In]

@trap101


@trap101 will be the host of it, be there get your walking shoes ready

Have you not been seeing the thread my G...... I've embraced the Dark Side, Sith Lord @Son Goku is teaching me the dark arts of The Whey it would be folly for me to disobey my master...

 

[WaveMolecules]

Strong Lifts 5x5 is the Whey..... come join the movement brother... . come we await with open arms ...

show me the way!


edit: i googled it. seems so simple

 

[trap101-ETHout-Allegri-In]

show me the way!


edit: i googled it. seems so simple

Strength Training & Muscle Building | Stronglifts: Strength Training and Muscle Building

Stronglifts helps you get stronger, build muscle and improve your fitness. Discover our training program, exercise guides and weightlifting app.

stronglifts.com

 

[trap101-ETHout-Allegri-In]

edit: i googled it. seems so simple

Not everything needs to be complicated....

 

[Son Goku]

bench is 2 plates of 35 plus the bar. ohp is 30/30 dumbbells.

i would like to have "some" more muscle but again my goal is weight loss.

so the 3 day split im doing is "ok"?

what do you recommend

edit: for the record ive never lifted weights in my life. im 35. legit started 6-7 weeks ago.

ive always just done cardio (running/biking) or yoga.

Bet. Couple things.

1) 1 x 35 lb plate plus a 7' Olympic bar = 125 lbs. If somebody asks, that's what you should say. A 180 lb. deadlift would be a 45, two 10's, and a 2.5 on each side, etc.

2) I wouldn't say it's OK but if you're content with it, keep doing it. A program somebody recommends that you don't like and won't stick to is useless.

3) An ideal program would have you hitting every muscle group directly at least twice a week. Your program doesn't do that. A '3 day split' is usually not a body part (or "bro") split; body part splits are usually 5-6 days a week (Chest day, back day, leg day, shoulder day, arm day...).

4) Don't underestimate the value of lifting for losing weight. Yes, cardio routines burn more calories during the workout because of the continuous movement, but weightlifting causes greater post-exercise oxygen consumption, so you're actually burning calories around the clock. Don't forget that building muscle also uses calories while non-sprint cardio is catabolic and breaks muscle tissue down.

5) Standing OHP >>> DB Shoulder Press.

6) Building muscle accidentally and maintaining it is not easy for most folks. If it's only a secondary goal you prolly won't build an appreciable amount of it.

Keep asking questions. Keep learning.



Tails.

 

[Son Goku]

Have you not been seeing the thread my G...... I've embraced the Dark Side, Sith Lord @Son Goku is teaching me the dark arts of The Whey it would be folly for me to disobey my master...

You see how he turned his whole-ass attitude around when I told him to pick a time and a squat rack.

Imagine telling a bigger, skronger nikka than you to pull up to the gym and then you hit the I meant let's do CrossFit.

Just re-upped on protein and creatine.... bruh these prices are back breaking....... you really got to be about The Whey if you gonna survive survive out here...

Why you trying to get smaller Cuzz?..



Swole is the goal..... Size is the Prize...

Strong Lifts 5x5 is the Whey..... come join the movement brother... . come we await with open arms ...

Strength Training & Muscle Building | Stronglifts: Strength Training and Muscle Building

Stronglifts helps you get stronger, build muscle and improve your fitness. Discover our training program, exercise guides and weightlifting app.

stronglifts.com

Not everything needs to be complicated....

Good abrehntices are so hard to find.

 

[BornStar]

You see how he turned his whole-ass attitude around when I told him to pick a time and a squat rack.

Imagine telling a bigger, skronger nikka than you to pull up to the gym and then you hit the I meant let's do CrossFit.

Good abrehntices are so hard to find.

You better train your minions and teach them the whey, they are a reflection of you.

Why you trying to get smaller Cuzz?..



Swole is the goal..... Size is the Prize...

Trying to reset to have a better foundation. I was just as strong when I was 25lbs lighter before covid. I gained mostly fat around the abs.

 

[WaveMolecules]

Bet. Couple things.

1) 1 x 35 lb plate plus a 7' Olympic bar = 125 lbs. If somebody asks, that's what you should say. A 180 lb. deadlift would be a 45, two 10's, and a 2.5 on each side, etc.

2) I wouldn't say it's OK but if you're content with it, keep doing it. A program somebody recommends that you don't like and won't stick to is useless.

3) An ideal program would have you hitting every muscle group directly at least twice a week. Your program doesn't do that. A '3 day split' is usually not a body part (or "bro") split; body part splits are usually 5-6 days a week (Chest day, back day, leg day, shoulder day, arm day...).

4) Don't underestimate the value of lifting for losing weight. Yes, cardio routines burn more calories during the workout because of the continuous movement, but weightlifting causes greater post-exercise oxygen consumption, so you're actually burning calories around the clock. Don't forget that building muscle also uses calories while non-sprint cardio is catabolic and breaks muscle tissue down.

5) Standing OHP >>> DB Shoulder Press.

6) Building muscle accidentally and maintaining it is not easy for most folks. If it's only a secondary goal you prolly won't build an appreciable amount of it.

Keep asking questions. Keep learning.



Tails.

thanks for the pointers

follow up Q: what should i search (keywords) to find a program that as you say hits every muslce group directly twice a week. i def do feel like i could do bench, squat, etc etc more than once a week. i feel like im motivated to find something better.

 

[trap101-ETHout-Allegri-In]

thanks for the pointers

follow up Q: what should i search (keywords) to find a program that as you say hits every muslce group directly twice a week. i def do feel like i could do bench, squat, etc etc more than once a week. i feel like im motivated to find something better.

I told you the program start with. @Son Goku is the one who guided me to the light. You say it's a "simple program", there is a reason why:


You think you know how to over head press........... you don't.


You think you know how to bench press......... you don't


You think you know how to deadlift.... .. .. . you don't


You think you know how to SQUAT..........guess what I'm gonna say?. ........... you don't



Starting with SL 5x5 provides for you the opportunity to learn how to do those 4 compound lifts with the right form and learn how to get the right muscle stimulation for the corresponding muscles.

Sure you can "lift" things, we can all "lift" things, but there is a big difference between doing it correctly and not.......not will have you with fried ligaments, bulging discs, and messed up joints. (shout out @Gully Bull )

Don't fall for the misnomer of thinking "oh it is just lifting heavy things how hard could it be?", we all fall for it at the start, but it is not the case.

So come...... come to the Dark Side......

You say you just trying to lose weight, but after a few months when you see the changes, one day you will be walking down the street and a cute broad looks at you, but then she does a double take you will be addicted.....

The Whey beckons...... . .

 

[African_brehda]

 

[patscorpio]

Just re-upped on protein and creatine.... bruh these prices are back breaking....... you really got to be about The Whey if you gonna survive survive out here...

All you need to do is eat you dont need any of that shyt

But like I said my 6'3 1/2" 238 lb self is built different