I) Morning walk & hanging

II) Evening exercise (1 per muscle group) (once in 3 days)

1. Bicep curl
2. overhead curl
3. Shoulder press
4. Wrist curl
5. Push up
6. Crunches, side plank
7. Pistol squat, claf raise

III) Stretching, mobility in gap days

I've got ill recently but finally feeling well to do some exercise. My goal is to keep it easy, short and bodyweight only.

Just sharing my really short whole body workout which will take only an hour.

Edit: Replaced image with text

I started more than a year ago, i used to be a fat fuck, however i lost weight and now am at a pretty decent one, however i would still be classified as ‘skinny fat’, however when it comes to gaining muscle, i cant seem to fucking do it, i m just a teen I cant fully optimize my diet or sleep schedule, my parents dont like me even going to the gym, I cant ask them to make meals with the perfect macros or get me a personal trainer

My 2 friends are at a similar situation to me, however they seem to be progressing fine, both in musculature and strength progression, i for some reason seem to be stuck, in everything, i have tried everything, mixing, reddit ppl, coolcicada ppl, but i have not been progressing for months, as suboptimal my stuff around the gym is i should be atleast progressing somewhat, I even tried creatine but with no results, i also get asked what the fuck do i even do in the gym because i hv nothing to show for it, i used to love going to the gym thats why i was so regular from the day it started, but now it just seems like a chore

These are my current stats Bench Press 50kg (3x5) OHP 35kg (3x5) Deadlifts (95kg)(1x5) Barbell rows 50kg (3x5) Squats 50kg (2x5)(1x3) These are from last week, these has been similar since OCT

I m seriously considering quitting, I have no fucking clue, i still look skinny fat, however nothing seems to work anyway, Id rather quit and do other productive stuff such as my studies

I have around a month left in my membership, i guess i will just do random ass machines to at-least get my moneys worth and machines wont injure me and are easier

So recently on bench, military press, and bar curls I decided to make my push for higher weight. Bench was ending at 1 rep of 445, military press was ending at 2 of 198, bar curls were ending at 6 of 165, but now they're slowly declining.

For my arm, it only gives in the middle of bench as to where my left is completely fine even though my right is my dominant.

Is there a way to possibly fix this? I've had something happen like this before but it sort of fixed itself over time.

Morning, until 4 months ago I used to train at least three times a week. Running (9 km) and HITT. I'm 50, and I began to feel a lack of motivation toward both running and training. Then I've injured my shoulder, there's an hole on my tendon, thus I should use the elastic fitness band, but I don't. I became ~~flaccid ~~and I don't like my body, I'm still skinny, but I've lost all my muscles, I have to start from zero again (sore muscles, lactic acidosis and all that). And here comes the reason why I am posting here. I need a sponosr or someone who gives me some motivation and advice to begain all over again. Right now I feel sadly at ease (depressed but I don't kind of care, but I care at the same time, difficult to explain) with my body loosing shape, strength and agility. I also note that in the last month I've catched on of the most virulent bronchitis ever; I tend to think this is one of the fallout of my interrupting physical activity.
Does someone want to help and old man with advice and motivation?
(I'm Italian, thus forgive me English)

It's a one-time payment. You can spend it on anything fitness or health related.

Edit: I'm not looking for recommendations, I'm curious what YOU would spend it on.

Hi there, im searching for a Android app to track my gym trainings (weights, reps, when). My Smartwatch App (Garmin) offers something like this but it kinda sucks because it deletes data if it thinks its machine/training X...

Any Tips would be great :)

More health than fitness but I couldn't find a could place to ask. Basically, I'm not sure where to start with all of this. All of these are from my physicians due to various health conditions I have. I know I need to ramp up to them. All of these are per day.

Also, I'm really looking for ideas, not medical advice, but just fyi I will definitely be presenting a plan to my doc to make sure it works in the context of my medical stuff.

• 150g protein (currently I don't think I even eat 30g)
• 10g salt (no idea how much I eat but I take 1.5g salt tablets per day and my family historically doesn't eat much salt)
• 4-5L fluids (I might drink about 1L...maybe. I can use high water content foods to achieve this goal)
• Increase brushing to 2x with electric toothbrush (currently use a manual one)
• Floss 1-2x (i suck at this one)
• Waterpik (i never do this)
• Low intensity exercise 2-3 min (not a typo...will increase later) (in a former life I did a lot of high intensity exercises so this is very boring and feels like a waste of time)
• Lose 30lbs (currently holding steady) (this one is obviously not per day lol) (this one is also less important at this time)

Those are the main ones. Where would you start? And how the hell do you fit an entire 150g of protein in in one day??

My physicians haven't been super helpful with the practical side of things. Also I can't afford a dietician so that's part of what's made this so difficult.

More context that might be of help:

• I generally eat 3 meals per day, sometimes snacks but not usually
• I drink mainly electrolyte beverages and water
• My mental health has sucked for awhile so everything feels impossible
• My proteins are usually chicken, beef, pork, and sometimes nuts/beans. I also like dairy-based protein drinks. Although I like seafood, my family really doesn't so I have to limit that.
• No food allergies or religious requirements
• My range of motion is not limited. I basically just need to keep my heart rate down.
• Sitting up for long periods is hard, so I've been thinking about starting there so that I can have more fluids more easily
• I am only allowed to do recumbent exercises or things laying on my back. I can also sit on the edge of a tub or pool. But walking/running/standing exercises are out for now
• Reminder apps and charts are not really helpful for me, but I would be willing to try more of them
• I'm an American and we do not weigh our food lol. Even if I started that I have no idea how I would calculate this stuff. 😬 Tips/resources are welcome, though

Thanks for any ideas!

A handy design

Hi,

I've found on Wikipedia the following formula to calculate the BMR estimation

We can read just after the formula:

According to this formula, the woman in the example above has a BMR of 1,204 kilocalories (5,040 kJ) per day.

But when I take their example of a 55-year-old woman weighing 130 pounds (59 kg) and 66 inches (170 cm)

and do ((10*55)+(6,25*170)-(5*55))-161 I get 1,217 and not 1,204

Am I doing something wrong ?

Thanks.

Recently got back into the gym and feel absolutely wiped after about 4 lifts. Lately I've been doing an A/B style routine where:

Workout A: Squat, bench, RDL, row.
Workout B: Deadlift, OHP, leg press, lat pulldown

Now I'm not asking for program critique, but I'm wondering if it's okay to not do more accessories?

How reliable is the tdee calculator? According to the site I have to eat 200g protein per day when bulking. Is that roughly correct? https://tdeecalculator.net

This previous week was rough on sticking to goals because of the amount of work I was bouncing around with, but I did get in a 3 mile outdoor hike.

For the week through 4/14 things look much more free and clear, so I am sticking to a goal of 6 miles of running for the week, and I want to put in a weighted ruck hike of 5 miles on friday.

Is this based on another language?

I'm terrible at sticking to plans if I just make them in my head, so this is a public accountability post for me to do 10 miles of rucking tomorrow. If I fail then it's public shame here.

I'm trying to ruck this far at least once a month, do a shorter 3-5 mile, and then run 6 miles a week minimum as I ramp up my running. (I can't stick to a rigid preplanned day by day schedule due to life, so the next best thing is setting total weekly/monthly goals)

Short: I am looking for (foss) recommendations for an app that lets me program various time intervals and then does some notification when they are up.

So last November when the after work cycling season froze up I finally went to the gym, got me a membership at the one with the most group activities/classes(?) because I like committing to a schedule and to be told what to do. Also the group energy does help me pushing. But I started looking at the quite well equipped gym and somehow I got kettlebells in my youtube recommendations. And then other strange stuff like EMOM and AMRAP.

And the gym have no good clocks...

So when (pretty much always) I want to do some AMRAP (conditioning?) I have to rely on my clock. But its timing programming is really limited, essentially just active/rest. So I need something more robust and after a cursory look at apps I have found nothing. I NEED recommendations.

Example: I want to program a AMRAP session of 1 minute active, 15 seconds reset to next move(?). Do that for 5 cycles. Then a 2 minute break. And start from the bottom. Just an example.

I know absolutely nothing about going to the gym or working out and I need some help choosing some actual good quality sports wear.

The clothes I currently have don't seem suitable at all for exercise in that theyre not particularly flexible, breathable or lightweight.

I'm mainly looking to lose weight and improve cardio fitness as I haven't done proper exercise in a very long time.

My priorities are durability, longevity and breathability. I'm not bothered about fashion brands unless they can do all three of the above and I don't mind spending a little more money to get something thats good quality.

I'm in the UK but if you can point me towards the good stuff, even if it's not available in the UK, it'll help me pick similar stuff!

Thanks very much for any help in advance!

Cheers!

cross-posted from: https://feddit.de/post/9992615

Im a male trying on several black leggings for running, stretching and cycling, I've never bought anything so tight. Im skinny built and have tried new balance, asics and adidas. My questions:

I've read some more expensive leggings have not a single, but double seam at the front side (crotch), whereas most simple leggings for men and women have just one seam in the middle. Should I return the leggings I bought and buy only the ones that have 2 seams at the front to better accommodate my manhood bits? I’ve also seen that expensive adidas leggings have just one seam at the front so, maybe I’m overthinking this?

Im not going commando or wearing sport shorts over the leggings because it doesn't have any purpose, except to drag you down when running, and look unflattering, even my boxer shorts make it look a big silly, because people notice them on my leggings, so I’m thinking about buying a thong, but I don’t know what brand to look for, if cotton would be better than polyester or if I should buy a V string or a G string.

The adidas I bought are cross high waist and are for women, however, I don’t see why I shouldn’t buy them: they sit good and aren’t too tight on the waist (seller told me leggings for women are wider on the thigh and smaller on the waist, but to me they look and sit good and the knit is softer than the other ones I bought, I like them. Am I going to regret keeping them?

Any other tips you have, welcomed.

I used to take a sleep Recovery product (i cant remember what it was) it was banned in Australia, but it made me have the best sleeps of my life.

Does anyone have anything they could suggest?

Edit,

The banned suppliment was fadeout by redcon1

I get a lot forearm when doing preacher curls, why is that? Also is it safe to angle your elbow a bit outwards instead of completely straight, I find I can lift more weight this way, but it also might be cheating..

Edit: EZ Bar preachers

So I'm pretty new to the gym and on my second week of GZCLP. I'm curious what the reasoning is for no AMRAP set in the tier 2 exercises. I was under the impression muscles grow more when pushed close to failure, so why wouldn't you want to do that in the low weight/high rep sets?

Also on a slightly related note: can I do the tiers out of order? If for example the squat rack is taken, can I do my tier 2 bench press first and my tier 1 squats afterwards or is that not recommended for some reason?

I'm here seeking advice from those further along in their fitness journey than I am about the mental aspect of fitness as well as about some concrete knowledge. I'm a beginner and in the past I've had a lot of success in staying pretty consistent. 90% of anything is showing up. A golden rule for beginners is find an exercise you love doing and then you'll show up for it.

That's great advice. But there's limits, right? If you want to get strong you'll just...have to do some stuff you don't like. I can't jut play soccer all day, not least because the weather or outside forces don't permit it.

So there's another complementary approach: habit formation, and this is mostly what I rely on. In fact, I see a lot of people talk about how they hate their exercise (running and rowing especially) but they do it anyway--this abilty is inscrutable to me except in light of environmental conditions & habit. The point is that my life and environment are engineered where it's almost the path of least resistance to do my workout plan. I don't love, own, or identify with the workout program I do except by identifying with (1) the successes when I pull it off and (2) the fact that it's incidentally a part of my daily life--I identify with it the same way I identify with any other incidental habit in my life, like my commute, which I don't love or have sentimentality about otherwise. I think there is a subtle emotional cost to ragdolling yourself like this but it's more than worth it because of all of the practical benefits of exercise as well as the feeling of accomplishment.

But, the key word earlier being...almost the path of least resistance. And I think when inevitably Life Happens (TM) and the habit is broken the emotional cost of ragdolling has to be paid. Once the habit is broken and the path of least resistance is simply to not, the identification-by-habit is gone by definition bc the habit no longer exists, and the identification-by-success is gone because there's been a failure. There are a few ways I can respond to this situation, I think:

• Be forced to keep going. Extremely hard, virtually impossible, to force oneself against both the inherent difficulty of an exercise you don't love and the emotional baggage of having failed. To get back on track with the next day of the program is...very hard. Possible with a PT or gym buddy or other support but assume one doesn't have this.
• Summon up self-compassion out of thin air to void the aforementioned emotional baggage. This is basically as inscrutable to me as saying "cast a magic spell to solve the problem." What? How? Everything only works by the logic of effort and reward. God can give grace, I don't think I have that power wthin me.
• Go back a few steps in the program and ease oneself back in. Gentleness and momentum. Very sensible and I think extremely doable when there is an impetus to do anything, anything at all.
• Put a break on the current program and find other ways to move and develop a loving, joyful relationship with one's body and exercise. I think this, too, is a great idea. But because I'm a beginner, the advice I've been given is just "pick a tried-and-tested program and follow it." I don't really want to pick another effective but similarly impersonal program, that doesn't solve the ragdolling problem. But I don't just wanna flail around and do things that have no benefit to me whatsoever and risk backsliding entirely on the gainszsz I do have.

So, two questions: any responses to how I look at working out/programming, does this reflect your own perspectives earlier in your journey or now? And: how do I assess what to pick for joyful, loving, reparative, but still-effective movement? When it comes to food, there are lots of micronutrients and flavours that can guide my decision-making. When it comes to movement, is it the set of muscles I move? Is it the type of movement (squat, row, etc)? Is it the quality of the movement (power, etc)? Where do people learn this stuff?

Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I've been working out for just under 6 months now and have a pretty standard routine (I'll post it below for feedback), but I'm looking at all these programs and the upper routines always center around bench presses.

My problem is that I don't feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure.

Looking at the programs, and the progression plan for each of them, I don't see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting?

I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments)

Day 1 (Upper): Incline Dumbell Bench Press @ 50 (25lb each arm) Seated Cable Row @ 60 Chest Fly @ 75 Lat Pulldown @ 80 Concentration Curls @ 20 per arm Tricep extension @ 40

Day 2 (Lower): Leg Curl @ 50 Leg Extensions @ 50 Leg Press @ 240 Squats @ 115

2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.

I read that resistance bands on me can help me get going on pull up bars. Is there a specific kind or style or size I should get for these? Thanks all.

That's exactly what I need, but he's just selling a program.

Anyone know exercises for the scapular stabilizers?

Hello,

a few weeks ago I started my training journey and I am still training, which is a record for me. I'm finishing my first cycle this week and next week and I am planning the next cycle. However, I have a lot of questions and need some help.

Context

I am a 37 yo male that did a lot of sports when I was in my teens/early 20s, but I became sedentary and my diet was shit. I had my second child in October and from October to end of December, I lost 25lbs by changing my diet which motivated me to start training.

On Youtube, I found Jeff Nippard and Renaissance Periodization which gave me a lot of information on how to change my diet (which is ongoing still, but since the end of December, I lost another 5 lbs without trying) and also a lot of information on how to train. And that is how I started weight lifting.

I have two young kids, so it was important to me that I could train at home with minimal equipment, and that is why I bought the Dumbbells only 3 days training from Renaissance Periodization. I only had to buy a set of 10lbs dumbbells (already had 5lbs) and I could start working out.

I wasn't able to properly finish the whole cycle (I'll describe why later), but I am still very proud of what I accomplished. I worked out when sleep wasn't great (won't be for a while with a 3 months old), even if time was short, or if the motivation wasn't there to begin with. I stuck with the training and diet changes, and my body started changing and it was/is a great motivator to continue.

Since I did a lot of sports that require leg muscles (Volley-Ball and Soccer), my legs are a lot stronger than my arms and my core is decent.

Training Program

The Renaissance Periodization 3 day trainings with dumbbells only is as follows : Each day is 3 exercices + 3 SuperSets of 2 exercices. 1 or 2 days rest between each Day to make sure that the body is completely healed and ready for training.

The program is a 6-weeks program. The first week is 2x sets of myo reps (5-30 reps). Each week, a new set is added. Week 6 (the last week) is deload week, so only 1 set.

Day 1:

• Medium Push-ups
• Chair Shoulder Press
• Upright rows
• One-arm rows / Goblet Squat
• Alternating Curls / Stiff-Legged DeadLift
• Crunches with top hold / Sumo DeadLift

Day 2:

• High Bent Rows
• Supinating Curls
• Paused Side Raises
• Reaching Sit-ups / Double-legged Glute Bridges
• Two-arm standing extensions / Sumo Stiff-Legged DeadLift
• Narrow Push-ups / Sumo Squats (shoulder rack)

Day 3:

• Bent Upright rows
• Sumo Squats (shoulder racks)
• Good Mornings
• Forward Lunges in place / Slow down reaching situps
• Hammer Curls / Two-Arm standing extension
• Medium Push-ups / Elbows Out bent row

My issues with the program

1. This week was my week 4 of the program and I hit a big wall. I started strong in my two last training, but halfway through the training, I was out of energy. The compound exercices + the number of sets killed me. The progression is too much for me, so I will be deloading a week sooner because I won't be able to do more progression next week. So the program gets too tough for a newbie like me, especially considering that my sleep is not great with young kids. My strength grew a lot during this cycle, but my systemic fatigue is really high right now.

2. Since my legs are stronger, I can do more reps/load, but it also means that it needs more time to heal. My legs are the limiting factor in the frequency of the trainings because they always take 2 days to heal, while my arms are usually good to go after a day of rest. I was hoping to do 3 trainings a week, but it was 3 trainings every 9 days because I had to take 2 days of rest between

3. Lots of compound exercices, which sometimes limited my reps for other exercices. For example, on day 2, after the supinating curls and Side raises, my arms are dead. So when I do the Reaching sit-ups, I am limited by my ability to raise the weights over my head. I have to stop because my arms can't hold the weight anymore, not because my abs are grilled. Same thing on Day 3 with the push in the last SuperSet. My arms are done, so I can't do a lot of push-ups.

Why I need help

I would like to start a fat loss phase soon, and I would like a sustainable training program to accompany that fat loss phase.

I plan on doing a 6 weeks phase, so I would like a 6 weeks program that will end on week 7 with a deload. The current program doesn't work for me, because of the reasons above

What equipment do I have?

• 5lbs, 10lbs and adjustable up to 20lbs dumbbels
• I bought a workout bench, without a barbell rack
• Pull-up door bar.
• Gym rings
• Movable dip bars

What exercices I don't like in the current program

• One arm rows : They feel extremly awkward. I tried different variations, they always feel out of place.

• Reaching Sit-ups with heavy arms : As I mentionned above, the limiting factor in the current program for this exercises is my arm fatigue.

• Push-up is fine, but every workout, with two days where the exercise is in the last SuperSet, it takes its toll

What kind of help do I need?

I would like to start from the program I already have, and modify it to fit my needs. I would like to put emphasis on my arms and on my core.

I would like to add exercises to build my strength to do pull-ups.

I would like to remove the pain points that I have of the current program and mix straight sets with myo reps. I am open to also try myo matchs.

I would like my weight training days to be Monday, Wednesday and Friday. The weekend is always chaos, and that way, I can have 2 days to heal on the week-end, and go harder on fridays.

Conclusion

So this is why I came here to post. My first thought was to remove the exercises I don't like, and replace them with other exercises. However, I don't know how to reorganise the sets and progression to reach my goal.

I was thinking of keeping one or two SuperSets per training days and separate the other supersets into single exercises.

I was also thinking of keeping the myoreps for the arms and core exercises and going straight sets for legs exercises.

The only thing I know for sure is that I don't want to keep the one-arm rows in the program.

Thank you for reading, and thank you for your help.