Weight Training and Fitness Thread.

Just google anything you don't know how to cook, it's pretty easy usually.

Find it hard to believe that anyone 'can't cook' they're just too lazy to find and follow directions properly.

4 eggs scrambled on toast tonight with some Olive Oil butter, that shit is good.

Just FYI, olive oil based spreads are usually blended with more vegetable oil than olive. It's unavoidable, that's the only way they really sell them. Vegetable oil is pretty bad shit for you. :<

Wow really? That shit might aswell be chip fat oil

Zzonked, I need to put on weight, but sometimes I just cannot eat at all whatever happens, is that normal, I don't want to make myself sick.

limerickcitykid wrote:Chris and Zzonked how tall and how much do you weigh?

178cm and I wonder around between 175-180lbs atm with a pretty low bodyfat.

By the way guys here are my before/after you asked for, my internet has been fucked the last week.

Spoiler:

I'll take a shirtless pic this week.

Alpha Shoulder Genetics?

Yeh, low hanging shoulders are the shit. Like a coat hanger brah.

I'm going to be going gym in the morning these days.

I prefer early morning sessions, nice and fresh.

I'll be hitting gym at 7am twice a week so it's nice and quiet then doing a session on my own to do legs, because the legs machines are always dead at the gym.

Just drank jack3d and spent 40 minutes waiting and getting pumped up, only to find out I've lost my gym card.

Gonna have to call in tomorrow and ask for a new one.

I bought 2.2kg of chicken breast from cash and carry for £10, that's like half the price of the 3 packs for £10 at sainsburys/morrisons. Go there for meat if you can.

I like the 8 week transformation pic. All I'm after is getting toned. So I guess I have plenty of time ready for Zante on July 1st

My last exam is this afternoon so I'll be making my return to the gym this evening. I'll be doing muscle workout every other day. How should I do it? Arms - Chest - Legs? Is there anything else? Also, I want to focus on v lines and 6 pack. Should I be doing abs workouts everyday, or is that bad and should I do those every other day?

And one last question. I now have more protein shakes. Do I have these every day or just the days I go gym?

Forest wrote:I like the 8 week transformation pic. All I'm after is getting toned. So I guess I have plenty of time ready for Zante on July 1st

My last exam is this afternoon so I'll be making my return to the gym this evening. I'll be doing muscle workout every other day. How should I do it? Arms - Chest - Legs? Is there anything else? Also, I want to focus on v lines and 6 pack. Should I be doing abs workouts everyday, or is that bad and should I do those every other day?

And one last question. I now have more protein shakes. Do I have these every day or just the days I go gym?

Seeing as you are just starting out I would say take it everyday as you may not be getting enough protein from your current diet. Sometimes you just can't be bothered to cook a steak or something for dinner or you are too tired to make a proper breakfast, that's when you take a protein shake to supplement the loss of protein you would have gained from having a proper meal. Wouldn't recommend doing something like that too often though, especially if you just want to get toned. Protein from actual food is better for toning and it will satisfy you hunger better and longer.

As for the workout routine, zzonked posted a website a while back that has good workkouts; http://www.markednutrition.com/index.php?page=training

Been using the build mass workout for a week or so and already noticing some good gains on my legs, shoulders and abs.

Bought sainsburys own chicken soup for about 20p, mixed it with a cooked chicken breast chopped up. Good brotein food.

Food tip:

Get the cod fillets on the 3 for £10 deal at sainsburys and the sour cream and chive dip they also sell there. Shallow fry it for 15 minutes, extra for extra delicious crispiness. Plate it, put the dip on as sauce, enjoy. Add vegetables for side dish.

Best ratio of delicious to nutritious ever.

How long is everyones work outs?

I've been doing full body work outs and blitzing them in 1 hour but feel like 1 hour isn't enough, because there are people I see still in there after I've been in and out.

I basically just do what I have to do and get out, all I'm after is to get toned and do 3 sessions a week.

Normal or not? And is what I'm doing the right amount to get toned?

Another thing sick kunts. I'm only going to the gym to add muscle definition, and just become toned.

Do I need to do deadlift and squats?

I mean I do everything but that pretty much, and do do my lower back by the (noob term) handle you pull down to the nape of my neck which does my lower back.

I mean I'm not looking to GET MASSIVE so is it really needed?

Toned doesn't really mean anything, you can either gain muscle or lose it, you can't make 'better' muscle which is what toned implies. Basically you're saying you want to gain muscle and keep a low bodyfat. Clean bulk, then cut.

1 hour is a good time for a workout provided it's full intensity and exhausts your muscles. Staying longer may actually do more harm than good. As Jason Statham says:

Lmao crump, do deadlifts and squats. You're not going to accidentally get massive, trust me. People work for years to achieve that. They are the best full body exercises as Zyzz says: "Deadlifts - This exercise will transform you body if done every week, correctly. Go
hard and have fun with them. Notice how you rarely see people deadlift
heavy at the gym? Do you also notice how all these people have average
physiques? Put 2 and 2 together."

Unless you can't do it without injuring yourself I would say always do both of them.

Very true.

Yeah it was pretty intense.

I was doing tricep dips and was deeling the fucking burn, biceps felt like jelly.

Yeah basically that then Zzonked, just a bit of muscle and maintain it.

Zzonked wrote:Lmao crump, do deadlifts and squats. You're not going to accidentally get massive, trust me. People work for years to achieve that. They are the best full body exercises as Zyzz says: "Deadlifts - This exercise will transform you body if done every week, correctly. Go
hard and have fun with them. Notice how you rarely see people deadlift
heavy at the gym? Do you also notice how all these people have average
physiques? Put 2 and 2 together."

Unless you can't do it without injuring yourself I would say always do both of them.

Okay mf, at my gym they are all massive noobs and many have tiny legs

I just get put off because EVERYTIME I'm at the gym they're always fucking hogging the deadlift

Dead lifts is just a bar and weights, you can usually just nick a bar off a bench or squat rack no one is using, that's what I do.

Weight, could I use a bar bell that's quite heavy? I'm skinny kunt so that might work right?

Do you mean just the bar?

If that's enough that you can only do the amount of reps you want then sure, but dead lifts are quite easy to go heavy on. You should try and get the form down first though, it's quite a tough one to do and the form is important to avoid injury.

It's like a barbell with weights already attatched into them.

I'll try and have a look tomorrow morning and find a bar and put some sick kunt weights on it

Sorry guys I'm a massive fucking gym noob.

http://www.muscleandstrength.com/workouts/3-day-whole-body-toning-workout.html

Is this a good plan to follow for 6 months? Obviously I'll change the exercises up but to follow as a rule of thumb that would serve it's purpose right?

That workout seems ok to me if they changed the rep ranges but even then you're not really isolating any muscles for a good pump. Brb 2 sets of 20 reps (so a phaggy weight) 3 times a week to build a tricep, I do 9-12 sets in one session on my tri's and they're coming along nicely.

Here I train tri's in this video..

I literally cannot do the lateral raise with my 10-12.5kg dumbells. Is this weird? Can do all other exercises listed there, but the raise feels impossible beyond 45 degrees.

Lower the weight. It works the middle part of your shoulder which is a small muscle so small weights. Also when doing the movement, never let your wrist go higher than your elbow, that is using the front and back of the delts and diminishing the point of the exercise.

Stupid question probably, but are there any workouts you can do to get bigger forearms and wrists?