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How to get JACKED during quarantine

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May 4, 2020
938 upvotes

Hey all.

A lot of life gets wasted on meaningless activities. Hours spent on worthless nothing. To make the most out of our day it’s important to fill it with things we are proud of and that make us feel alive.

And since you’re reading this, good news. You’re one step closer to seeing a ripped badass every time you look in the mirror.

I could ask why you’re here, but I know. Like that scene in American Beauty when Kevin Spacey is jogging with his neighbors and they ask him his fitness goals, whether he wants to gain muscle or lose fat, and he responds: “I wanna look good naked.”

Aside from making you more attractive, exercise has countless benefits: Positive confidence feedback loop, energy, brainpower (builds gray area) – the list goes on.

Socrates said*“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”*

As of May 2020, youu may find yourself with extra time on your hands to finally commit to your best body ever. Only one problem: the gyms are closed.

So what do we do?

WORKOUT WITH NO EQUIPMENT:

Abs

Do 6 minute abs 4 days a week (2 days on, 1 day rest, 2 days on, 2 days rest)

This workout came from research at Stanford to find the most effective way to get shredded abs.

  • 25 leg lifts + Kick heels to ceiling (1 rep per second)
  • 15 seconds rest
  • 25 leg lifts + Kick heels to ceiling (1 rep per second)
  • 25 slow crunches (3 seconds up, exhale and flex, 3 seconds down)
  • 15 crunches towards the ceiling as fast as possible.
  • 1 Minute Plank

Abs are non-negotiable in any no-gym fitness routine. Work on them consistently and they will pay off. Visible abs and a developed upper chest/shoulders are the two things people notice when they see a shirtless man.

Chest + Triceps

Pushups baby. Get used to them. Do 100 every other day. Get there in sets of 20, or 10 if you cannot yet do 20. Once 20 is easy, work up to 30, 40, etc.

You can do variations of push ups: Close grip to get more Tricep involvement, wide grip for more chest. Put your feet up on a couch or a chair to get an inclined push-up angle that will work your shoulders and upper chest more.

Back + Biceps

Without weights to curl or row, our Back and Biceps are going to need to do pull ups on something.

Ideally youu have at least a door-frame chin up bar. If not, ask your uncle if you can borrow his. Find a safe tree branch to use until he gets back to you.

Do 3 sets of x 5 Pullups but go slow (10 second count) on the way down for every rep and squeeze your shoulder blades together. This is called an Eccentric rep, the 2nd best way to build muscle according to all of my friends who use steroids.

If you want to focus on more biceps and less back, move your hands inside and palms facing you. Squeeze your biceps at the top of every rep.

Legs

You can do body weight squats and lunges but without weights our best efforts are going to come from something more explosive.

SPRINTS. Great for burning fat and building muscle. Increases metabolism and human growth hormone production.

10 sprints burns more fat than an hour of jogging – isn’t that crazy?

Even if your goal is to build muscle rather than to shed fat – the less fat you have, the more testosterone you produce – and testosterone is the building block of muscle.

Go to a local park or football field and run 300 feet and then walk the 300 feet back.

Then run the 300 feet 3 times at 70% speed, 80% speed, and at 90% speed.

Add an additional 90% speed rep at the end every time you go until you’re running 10 sprints a workout.

At that point, you can mix it up and switch to sprinting up hills. My physical trainer friends always preach this one, as does Joe Rogan. Sprinting hills is the ultimate lower body workout, it works every muscle beneath your hip.

Find a big steep hill and sprint up it many times. Simple as that.

Add a set of 25 box jumps and lunges until failure after your sprints for a full workout.

DIET:

They say 80% of body building happens in the kitchen.

Use the Macro calculator on BodyBuilding.com to find the perfect amount of carbs, protein, and fat you should eat every day according to your specific goals and lifestyle.

If you’re not that serious don’t worry about it. Just focus on having at least 1 lb of protein for every pound you weigh, and stay away from sugar.

This should go without saying, but don’t drink soda and eat candy.

Practice your cooking if you don’t already cook every day. Cooking is easy. I had a family friend that used to always say “If you can read, you can cook.” Just look up recipes and follow the directions.

Here’s a list of foods you should combine into various combinations and eat:

Animal Proteins:

Eggs, Chicken, Steak, Pork

  • I always eat 4 eggs for breakfast with black pepper and Crystal Hot Sauce. I cook them in Coconut oil + Salt for extra healthy fat , but you can use olive oil or even butter.
  • Eggs have healthy cholesterol that converts into testosterone, and 4 eggs every day hits a cholesterol threshold you need to produce max amount of testosterone naturally.
  • For meat, you can google recipes but generally follow two steps:
  • 1.) Marinade it 2.) Cook it in either a pan or the oven.
  • I get a pack of chicken breast from Wal-mart for 1.99 a pound. Marinade a few breasts in Olive Oil, Garlic Powder, and Oregano and throw them in the fridge. Cook in a pan on medium heat for 5 mins each side. Same with Steak too.
  • For our meal preppers who want to cook a lot of meat at once, bake meat on a sheet in oven for 35 mins at 400 degrees.

Carbs:

Rice

Oatmeal (Old Fashioned Oats/Steel Cut)

  • Notice I don’t list bread here.
  • Cook Rice with every meal to hit your carbs goal. Get a rice cooker, trust me. They’re about $10-$20 on amazon and will consistently cook perfect rice for you in 15 minutes every time. One of the best investments you can make into your body building career in my opinion.
  • Steel cut oats mixed with a scoop of whey protein and fruit is a quick power food. They are very cheap, you can get a tub from Walmart for under $3. Just microwave a bowl full of oats + water for 2 minutes and then mix in the fruit and whey. About 30 grams of healthy carbs and 30 grams of protein.
  • For best tasting oatmeal, I add whey protein + bananas + blueberries with water. Use other fruits if you’d like (apples + cinnamon is good) Use milk if you need help bulking but it has a lot of sugar and can have estrogenic properties

Fruit + Vegetables:

Vegetables: Broccoli + Cauliflower (cruciferous veggies lead to higher testosterone), Spinach/Salad, Onions + Peppers. Any vegetable you like is probably good for you. Sweet potatoes also count as carbs but are acceptable.

Fruit: Bananas, Blue Berries, Pomegranate. Avocado for healthy fat. A lot of fruit is high sugar but if you’re exercising a good amount and staying away from other sources of sugar eat as much as you want.

Sauces and Salad Dressings:

Find flavorful sauces to accompany all of the chicken and rice you will be eating. Hot Sauce is good for burning fat. Mustard is lower on sugar compared to Ketchup and BBQ Sauce.

You can use Plain Greek Yogurt and mix in Garlic and Cucumbers to make Tazaki sauce. (You can google Tazaki recipes for proper ratio) This is a tasty and high protein low sugar sauce youu can use to top your chicken or salads.

Pick a sauce and throw one food from every category into 3 meals a day. So for example:

Breakfast of Eggs, Rice, Avocado with Hot Sauce.

Lunch of Tazaki Chicken + a side of Oatmeal mixed with Blueberries.

Dinner of Teriyaki ground beef with rice and broccoli.

Snack on high protein things like Greek Yogurt (ideally low sugar) or Cottage Cheese before you sleep, as they are high in slow digesting Casien protein. Celery + Peanut Butter is a great snack post workout with a fruit and a whey shake.

Drink a lot of water too, a gallon a day if possible. Crucial for muscle building.

Conclusion

There are obviously a million and one workout guides online, so if you don’t like this one you can find more.

No ground breaking science in this other than exercise and eat properly.

Do harder workouts every week to achieve progressive overload – continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance.

Sleep 8 hours a night, drink water, and don’t drink too much alcohol

Practice cooking every day as it’s an essential skill for survival.

Let me know your thoughts in the comments!


Post Information
Title How to get JACKED during quarantine
Author Pimpjuice2
Upvotes 938
Comments 227
Date 04 May 2020 08:50 AM UTC (5 months ago)
Subreddit TheRedPill
Link https://theredarchive.com/post/659376
Original Link https://old.reddit.com/r/TheRedPill/comments/gd7z22/how_to_get_jacked_during_quarantine/
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Comments

[–]∞ Mod | TRP Vanguardbsutansalt[M] [score hidden] stickied comment (10 children) | Copy

SPRINTS. Great for burning fat and building muscle. Increases metabolism and human growth hormone production.

100% agreed.

10 sprints burns more fat than an hour of jogging – isn’t that crazy?

That's due to the "Afterburn effect", which is the Excess Post-exercise Oxygen Consumption (EPOC).

Also, if your joints can't handle the high impact nature of running, you can do sprints on on a bicycle, in a pool, and an assortment of other alternatives. I'm getting older so I have to protect my joints from a lifetime of wear and tear and the military, so biking has been my go-to as of late until I can get my hands on a Prowler (more on that in a moment). The main thing is to get out there and get moving.

Go to a local park or football field and run 300 feet and then walk the 300 feet back.

Then run the 300 feet 3 times at 70% speed, 80% speed, and at 90% speed.

Add an additional 90% speed rep at the end every time you go until you’re running 10 sprints a workout.

Progression is important, especially if you're seriously out of shape give. You have to give yourself time to build up to a higher workload. The version I've always been taught (when just starting back to the gym or what have you) is to not increase the workload until you've done the current regimen 3x, so I'd add that extra 90% sprint every 3rd workout.

At that point, you can mix it up and switch to sprinting up hills. My physical trainer friends always preach this one, as does Joe Rogan. Sprinting hills is the ultimate lower body workout, it works every muscle beneath your hip.

If you can get a Prowler sled and push that around as your sprints, even better. Prowler suicides with some 45lb plates are fucking brutal.

https://youtu.be/6RS6iLbyjVQ <-- fair warning, you may puke the first time you do these, especially if you opt for the low-bar position.


If you guys are looking for a bodyweight workout program, Jeff at AthleneX released a stellar one a few weeks back when this lockdown got started:

https://youtu.be/vc1E5CfRfos


Related Reading:

https://www.t-nation.com/training/tip-do-metabolic-resistance-training-not-cardio

https://www.t-nation.com/training/tip-do-metabolic-resistance-training-not-cardio

https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique****

[–]I_Love_Every_Woman110 points111 points  (0 children) | Copy

Exactly what I was looking for

[–]fanfanye132 points133 points  (10 children) | Copy

Also if you're like most redditors who spent their gym days doing 3x5, 3x8..

And is stuck at home with no equipment

Do NOT do endless bodyweight challenges and spend literally your whole day doing pushups or pullups

You'd find it quite easy, honestly, your muscles are all developed

What's not developed is your tendons, they do not yet have the ability to do endless lightweight reps

You'll get tendonitis

Just learnt it the hard way

Ease into it

[–]wanderer77932 points33 points  (3 children) | Copy

Steven low's 'overcoming tendonitis' stuff helped me a lot.

[–]Richard_strokerr3 points4 points  (2 children) | Copy

Can give us any TLDR or do u recommend buying the book?

[–]wanderer7797 points8 points  (1 child) | Copy

I didn't even know it was a book. I got my info off a website. Google it and it should come up. Tl;dr: doing 3 sets of 15 slow negatives targeting the damaged tendon will increase blood flow to the area, which speeds recovery.

[–][deleted] 8 points9 points  (1 child) | Copy

Can confirm. Especially, if you were quickly increasing your weight before lockdown (I was +10 lbs in two months) tendons haven't strengthened to compensate. I absolutely fucked my tendons in my feet by increasing running too fast initially. I had a few 1 week breaks to try to resolve it and eventually I bought a road bike because I was loosing my mind. I also got a jumprope and will try to focus more on warmup and dynamic stretching before conditioning activities.

[–]MarvelousWhale1 point2 points  (0 children) | Copy

Can back this up. I was benching 135, kept increasing 5lb every two weeks which was significantly slower than my squat but my chest was lagging.

After getting to 155 I couldn't increase the bench no matter what I did.

One day I said fuck it and went for 175 and it miraculously went up for a couple of reps, and the third rep my inner chest insertions felt... Stressed... I guess I could say. Something just wasn't right. I eased off down to 75 for the next few months so make sure I don't tear some shit and end up looking like Terry Crews chest.

[–]71219580412012 points3 points  (0 children) | Copy

Agreed.

Also it's pretty cheap and easy to make things more difficult so you don't need to do so many reps. For maybe $10 you can fill some sort of bags up with gravel and throw them in a backpack to add weight to your pull-ups and push-ups. For a little more you can buy a dip belt and some weights or a weight vest.

Or you can always work towards things like one arm push-ups, pseudo planche push-ups, one arm pull-ups etc.

[–]mrmaika101 point2 points  (0 children) | Copy

Wish I saw this before I did 1000 pushups in a day lmao

[–]ShotgunEnvy75 points76 points  (59 children) | Copy

I've been doing OMAD (one meal a day), if you're looking to slim down, that's a great one. I've lost 13lbs in about a month, no exercise. It's tough in the beginning but with some coffee and water you can make it to meal time. Over time your stomach shrinks so you eat even less, I don't feel hungry after a 10am-12pm meal. Depending on your goals, give it a try!

[–]Moneon19 points20 points  (11 children) | Copy

Any pointers on what you're currently doing?
Calorie goals, macros you're doing or recipes perhaps even?

[–]manicboi_vs_mania15 points16 points  (3 children) | Copy

Everything’s a little looser.

Personally, I’d buy a bag of raw veggies, cartons of eggs, and pounds of ground meat/fish fillet. This is all vague because it went by my budget.

I’d put coconut oil/butter in a skillet, put whatever meat I want in. Once it’s cooking, add whatever veggies. Eventually throw a few eggs in, cover it in cheese and some kind of leaves (spinach, kale)..

This is all vague because it’s up to you. Your preference of veggies, meat, your preference of amount. It depends on what you have and can afford.

I found myself changing between spinach to kale, red meat to seafood, etc just to get various nutrition. Honestly though, how I cook everything is about the same.. all in one-course in the same skillet, put onto the same plate.

[–]Brodin692 points3 points  (0 children) | Copy

I make stuff like that all the time. Super easy, cheap, and fairly healthy.

[–]Moneon3 points4 points  (1 child) | Copy

Are you tracking anything at all, or just doing it by intuition?
Thank you very much.

[–]manicboi_vs_mania6 points7 points  (0 children) | Copy

You have to develop the intuition.

By default, with the American diet, our body may tell us we need a lot of carbs if it learned to like carbs. Specifically, it’ll develop a preference for good(slow) carbs and bad(sugar, bread).

That’s why it’s challenging at first, we put our systems through shock because of our internal ecosystem. Once you genuinely develop a healthy(or healthier at least) gut biome(collective of bacteria that influences cravings throughout the digestive tract).

If you want to dig deeper, look into how much our digestive system dictates our moods, cravings, etc.

Edit: I emphasized the “craving” aspect because it could be mistaken for intuition.

[–]ShotgunEnvy4 points5 points  (0 children) | Copy

Personally, I eat anything I want, but only one meal. It works well because you can't actually consume that much since you're only eating the one meal a day. Your stomach shrinks and you consume less.

The rule is you gotta stop eating when you're full and not eat again.

I've been eating burgers and pizza and w/e.

This isn't my long term plan but it's working wonders for now, the smaller stomach is a big one for me.

[–]TheDopplerRadar4 points5 points  (0 children) | Copy

I practice OMAD as well, I only eat at 6:00 PM once I'm home from work.

I usually eat the equivalent of a Chipotle chicken bowl most days, with variations of the meat.

Typically comes out to around 2,200 calories and all the protein I'll need for that day.

I'm not that concerned about the other macros at the moment.

[–]amazingmonkey1125 points6 points  (2 children) | Copy

Not OP, but check Thomas DeLauer on YouTube. I've practiced IF for a while now and I just feel overall much better.

[–]Moneon2 points3 points  (1 child) | Copy

That's actually the one i just checked out.
He seems to be advocating a 2 meals a day approach though.

I'll just try both, and see what's working best for me.
Thank you alot though.

[–]amazingmonkey1122 points3 points  (0 children) | Copy

He breaks the fast with a smaller meal, for a reason. Then eats a bigger one.

[–]izzyinjurious1 point2 points  (0 children) | Copy

Obligatory, not OP: Find your TDEE, then take about 500-600 calories off that and that’s your base. Once you hit 20% body fat calculate it again.

Buy a food scale and a body weight scale.

rice chicken and broccoli until you get bored. Then you’ll start looking into high protein foods to fill up your proteins for the day. Which is way harder than carbs. Focus on hitting your carbs and protein goals. You’ll drop hella weight.

Protein goals avg is .73-1.5g/lbs according to Jeremy ethier.

Watch this guys videos for a better idea. Jeremy Ethier

Good luck!

[–]_Lemongrab1 point2 points  (0 children) | Copy

If you focus on fat/protein, you will be satiated all day. (meat, dairy).

[–]liberty11276 points7 points  (2 children) | Copy

You can also literally eat regular meals all day and lose weight as long as your in a caloric deficit. If this what makes you stick to your goal then do it, but when it comes time to hit the gym this one meal a day is not going to be good for MPS and building lean mass.

[–]OptimalAdhesiveness3 points4 points  (1 child) | Copy

^ this, everything comes down to calories in vs out. Even keto is basically a cheaters guide to CICO since whole protein has less of them and keeps you fuller longer while you also stopped eating/drinking sugar. It’s not so much the protein itself (if you eat more calories of it than you spent that day, you’ll still gain weight), it’s more that you cut out snack foods and ate better in general while probably exercising...

[–]liberty11271 point2 points  (0 children) | Copy

Yep. Any "diet" or eating pattern like intermittent fasting, paleo, keto etc that leads to weight loss isn't magic...its the fact that your either eating more satiating nutrient dense foods (less calories more macros/micros) and not eating as many calories, or you are limiting the window of time you consume calories which reduces the total amount consumed...which inevitably leads to the same situation...less calories consumed, a deficit and weight-loss. Especially paired with an intense workout regimen where you are raising your metabolic rate and in turn burning more calories.

[–][deleted] 3 points4 points  (15 children) | Copy

Rhonda Patrick mentioned in one of the podcasts that its better to avoid coffee while intermittent fasting or OMAD as it can trigger metabolic processes by the liver. So I've always had coffee during my eating window.

[–]nuttyrunner1 point2 points  (1 child) | Copy

I've heard as long as you don't surpass 50 calories during ur fast, you won't trigger it.

[–]FinallyRed2 points3 points  (0 children) | Copy

People get it confused but she's talking about something different than the insulin response of fasting, which drives the majority of metabolic changes, which is calorie-dependent. Basically she claims the body activates digestive enzymes in response to even low calorie things like coffee which are most effective for only a portion of the day before degrading.

[–]amazingmonkey112-1 points0 points  (12 children) | Copy

Don't know who she is, but just doesn't sound right. What chemical exactly triggers the metabolic process? Coffee is obviously a 0 kcal drink.

[–][deleted] 2 points3 points  (10 children) | Copy

She is a nutritionist and a constant guest on Joe Rogan's

Watch the next 2 min here

[–]HornedBul4 points5 points  (8 children) | Copy

it makes sense. still need to point out that IF isn't exactly a game changer in terms of body composition

but drilling down into what is considered fasting, it is somewhat subjective. OK, coffee jumpstarts some process in the liver. some people consider fasting just by looking at the levels of glucose and/or insulin in the blood. AFAIK 0kcal food doesn't change that

here's a little thought experiment: one grain of rice amounts to basically nothing. so, if you're in a fasted state, one grain of rice won't get you out of your fasted state. however, if you eat an entire bowl of rice, you will obviously break your fasted state. so if you eat rice one grain at a time, which grain of rice will make the difference between fasted and non-fasted?

[–][deleted] 2 points3 points  (6 children) | Copy

The point of IF is mostly to lose fat yes, most people are into this program just to get reach single digits %. Now IF is applicable to enhancing endurance too. So the strictness depends upon your goal. As far as I'm concerned, my goal is to increase endurance hence I refrain from consuming coffee and workout in a weakened state instead. At the same time I have realized that there is no harm in getting to 5% bf since I'm already at 10. So this way I didn't want to risk waking up any metabolic activity.

One grain of rise won't do anything of course. But I doubt one grain of rice is a fair comparison to a cup of black coffee. Both go through different metabolic activity and in this case the grain won't do shit.

[–]Thistimeup990 points1 point  (1 child) | Copy

Black coffee won't break a fast, as far as I'm aware!?

[–][deleted] 2 points3 points  (0 children) | Copy

Again its subjective imo. Anything that triggers metabolism breaks fast in accordance to your goal. So if your goal is endurance then your fast is broken, if your goal is fat loss then its not.

The meaning of your fast is proportional to which hormone you want to keep low.

[–]amazingmonkey1120 points1 point  (3 children) | Copy

What do you mean "weakened" state? Exercising in a fasted state produces an insane amount of growth hormone.

[–][deleted] 0 points1 point  (2 children) | Copy

I often feel weak when I'm starving. Hence energy levels are quite low compared to normal routine. Next time lift the same usual weights in fasted state and you will find it a lot harder.

[–]amazingmonkey1120 points1 point  (1 child) | Copy

Been lifting in a fasted state for 1.5 years. Maybe you should look at some of the research. DeLauer showcases some of it. And contrary to the popular belief, you actually lift more in a fasted state.

[–][deleted] 0 points1 point  (0 children) | Copy

I'll look into it.

But what I meant is that I have noticed weakness in myself when I transitioned to fasted lifting. Ofcourse over a significant period once the body gets used to it, it becomes a normal thing.

[–]amazingmonkey112-1 points0 points  (0 children) | Copy

That rice has calories. Horrible analogy. Rice is >0 calories so it will end your fast.

[–]skagman3 points4 points  (1 child) | Copy

Worth pointing out if you're looking to keep muscle it's a bad idea to do omad especially with sub optimal training now the gyms are closed. All depends on your goals ofc though.

[–][deleted] 0 points1 point  (0 children) | Copy

OMAD is mostly bullshit tbh

[–]FinallyRed1 point2 points  (2 children) | Copy

I don't know why but OMAD did not work well for me. I was irritable all day and had brain fog. Tried a number of different recommendations and even drastically upped my calorie intake in the one meal just to see if it was OMAD. Nothing worked. This is coming from someone who tolerates IF and strict keto quite well too.

[–]santooz0 points1 point  (1 child) | Copy

Im the exact opposite, I am way sharper now than when I ate a few meals a day.

[–]FinallyRed0 points1 point  (0 children) | Copy

I might give it a shot again because I hear so many benefits and it would be difficult to fail to stay lean. Would be nice not to chase energy pickmeups all day by eating too.

[–]musclemaniacohyeah5 points6 points  (19 children) | Copy

That kinda weight loss will result in muscle loss. Been there done that

[–]Rapture6863 points4 points  (1 child) | Copy

As someone who's done this for years I find my metabolism and muscle retention is even better when pushing for a fasting focused routine. I've done the traditional macro counting and eating multiple times a day in a caloric deficit and lost significantly more size in terms of muscle. I've even done extended fasts of 3 to 4 days back to back over a 3 week period and lost 15 pounds of net fat and lost 0 strength.

[–]musclemaniacohyeah0 points1 point  (0 children) | Copy

Strength is not a true indicator of muscle size loss. It doesn't matter if you fast or not, what matters is CALS in and CALS OUT. The reason I said one meal a day will result in muscle loss is you are more likely to eat less than the protein requirements in one meal, which is the most important thing to hold on to muscle will result in muscle loss.

[–]Rndm_0109 points10 points  (8 children) | Copy

nope. ketosis burns fat not muscle.

[–]musclemaniacohyeah4 points5 points  (7 children) | Copy

All weight loss diets burn a little bit of muscle. I responded to OMAD diet not keto. Keto doesn't have ANY advantages to other diet types.

[–]santooz0 points1 point  (1 child) | Copy

Your body produces ketones when you fast and fasting burns fat not muscle

[–]musclemaniacohyeah9 points10 points  (0 children) | Copy

YOU WILL BURN BOTH MUSCLE AND FAT IN ANY WEIGHT LOSS DIET.

[–]3Yakatonker-2 points-1 points  (4 children) | Copy

Keto is actually pretty solid for aerobic sports. People who can tap into that massive store of energy, ie adipose tissue(fat) can catabolize it at will are just beasts at aerobic sports.

Gluceoneogenesis can replace muscle glycogen and sustain it at a much higher level for long durations of time. There are already elite tier athletes incorporating "fat adaption" or high fat diets for performance. Its also seen to be the least inflammatory diet and best within the few available anecdotes for recovery.

[–]musclemaniacohyeah2 points3 points  (3 children) | Copy

Actually the opposite is right. You need the energy that comes from carbs to fuel your aerobic workouts.

[–]3Yakatonker0 points1 point  (2 children) | Copy

This is not substantiated. Glucose in the blood is not solely derived from carbohydrate/sugar from diet nor is it seen to be enzymatically prioritized in the known biochemistry. If you look up the the pathway for Acetyl-CoA its quite obvious the body does prioritize fat for glucose production, sans carbohydrates.

The entire concept that carbs are the preferable source for aerobics is not scientifically substantiated. Especially in the absence of data as a comparison. Its opinion, and a bad one at that.

[–]musclemaniacohyeah1 point2 points  (1 child) | Copy

You are a good example of the type of people who uses some terms they learn online to sound like a smart ass when in reality you know nothing. Carbs give energy which is needed for sports, and keto doesn’t have any benefits to other diets which studies support. Period.

[–]3Yakatonker1 point2 points  (0 children) | Copy

You are a good example of the type of people who uses some terms they learn online to sound like a smart ass when in reality you know nothing.

Why are you butthurt about something you can google? Are you just lazy and don't want to learn basic physiology because of your non-existent understanding of it?

Carbs give energy which is needed for sports,

The acute term you're looking for is "Glucose"(particular Carbohydrate used by the cells) which is a sub-strait produced from dietary fat, protein and carbohydrates. However early muscle skeletal research looking at glycogen depletion already indicates fat adapted athletes perform vastly better for repleting this in aerobic exercise.

"and keto doesn’t have any benefits to other diets which studies support. Period."

  • a) lowest inflammatory diet known to exist, which is indicated for recovery

  • b) physiologically indicated by biological mechanisms and the biochemistry of energy sub-straits in human physiology, ie The Randle Cycle

  • c - 0) is historically indicated as the physiological diet of man where humans were seen to eat a minimal of 60%-70% animal products starting from the equator, where that percentage hits 100% in cold climate variability and is confirmed by N16 isotope tests

  • c - 1) early tribal societies where animal products were scarce are seen to be cannibalistic

It'll be another decade before statistically powered clinical interventional data becomes available, however there's already a strong underpinned foundation for this in human physiology.

[–]3Yakatonker0 points1 point  (6 children) | Copy

That kinda weight loss will result in muscle loss. Been there done that

False. You can get enough protein in a meal to meet total daily requirements if it is entirely composed of animal products. At one dietary end there are people doing "carnivore" OMAD with no discernible loss of muscle tissues, but they're seen to easily gain.

OMAD is not favorable to shit food diets, ie processed foods or those loaded with low quality protein(plants). It has to be composed of superior and bio-available sources of proteins and fats which is solely from animal products.

[–]musclemaniacohyeah6 points7 points  (5 children) | Copy

Even if you get all your protein intake in 1 meal it is impossible for your metabolism to digest it all which makes your whole statement wrong. That is why it is recommended to eat at least 2 meals a day for digesting right.

[–]3Yakatonker-1 points0 points  (4 children) | Copy

your metabolism to digest it all which makes your whole statement wrong.

This is quite wrong. When protein is absorbed its deaminated into an amino acid pool, in the blood and in the liver. As long as a person maintains a positive nitrogen balance there will be gains. So far research does suggest the number one factor is total protein intake from diet in a day. Periodicity as a factor is second or third. Though I'm myself not against a second refeed as long as its down within a specific window of time from the first meal.

In terms of diets consisting primarily of animal products and lacking fiber, its known in the keto/carnivore communities the periodicity of stool is much lower. Meaning its very likely the food/protein has a vastly higher uptake over duration compared to people with high fiber diets who're constantly flushing out more protein from diet.

[–]musclemaniacohyeah5 points6 points  (3 children) | Copy

Blah blah. Enlighten yourself. That is your opinion, here is the study that proves all your opinion wrong. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ Thanks, next.

[–]3Yakatonker0 points1 point  (2 children) | Copy

That paper you linked is an an opinion piece based on loose correlated data, not a clinical intervention with any sort of statistical power.

The only relevant thing in the opinion piece was this reference (36) "Time-restricted feeding in young men performing resistance training: A randomized controlled trial" which does compare "normal diet(ND)" to "time restricted feeding(TRF)" with a four day periodicity per week.

a) zero controls

b) researchers estimated consumption based on self reporting "During the first, fifth, and eighth weeks of the study, participants completed a four-day dietary record form outside of the lab."

c) from this uncontrolled data they claim TRF group was under fed both in calories and protein to the ND group "e RT-ND group was 1.4 g/kg body weight/day, whereas the intake in the RT-TRF group, taking both TRF and nonTRF days into account, was 1.0 g/kg"

d) outcome statistics were not significant, small sample size, effect sizes were not significant either

TDLR: For those who don't understand research methodology and statistics, this is a piece of garbage that cannot inform on the real world. Science is experimental where the researchers have a high degree of control over subjects to control for error. The researchers in this study are not controlling for diet so there was never a point with this to begin with.

Further the opinion piece is at least somewhat honest:

However, the studies reviewed in the analysis generally involved suboptimal protein intakes consumed as part of a low-energy diet without a resistance training component, again limiting the ability to extrapolate findings to resistance-trained individuals.

Same thing is seen with the study above comparing TRF vs ND.

[–]musclemaniacohyeah0 points1 point  (1 child) | Copy

Thanks for your worthless opinion.

[–]3Yakatonker0 points1 point  (0 children) | Copy

Hit me up when you've done some crash courses into research statistics and methodology, maybe one day you might understand what's actually said in these papers.

[–]amazingmonkey1120 points1 point  (0 children) | Copy

Actually the opposite, educate yourself brother.

[–]bakamoney0 points1 point  (1 child) | Copy

You are eating a days worth of calories at once, and your stomach will grow smaller?? What

[–]ShotgunEnvy1 point2 points  (0 children) | Copy

I'll use an example

I used to be able to eat a Double Whopper with bacon and cheese, upsized fries combo, now I can only eat 3/4ths of it until I hit shear wall. Since I'm not eating for 22 hours or w/e, the stomach naturally shrinks.

Sometimes it doesn't matter what you're eating, it matters how calorically dense it it and how your body reacts to it. You could probably finish a bag of chips and not feel satiated, but a big bowl of oatmeal and 4 boiled eggs will crush you.

[–]∞ Mod | TRP Vanguardbsutansalt0 points1 point  (0 children) | Copy

When I'm intermittent fasting day to day (when we were working) that did the trick for me. Hard as hell to stay away from the fridge lately though to make it work.

[–]BMS_Fan_4life68 points69 points  (9 children) | Copy

1 gram of protein for each lb you weigh, not lb for lb lol

[–]fanfanye25 points26 points  (4 children) | Copy

you just need around .7g to .8g /lb

https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

No studies have ever shown benefit past .8g

So you could save a bit of protein

[–]BMS_Fan_4life8 points9 points  (0 children) | Copy

I was mainly just pointing out grams not pounds from the OP, but your right it’s not a full gram per lb of body wright

[–]71219580412014 points5 points  (0 children) | Copy

For another perspective:

https://www.strongerbyscience.com/athlete-protein-intake/

TLDR 0.8 grams per pound are roughly the maximum needed (like you said), around 0.5 grams per pound are probably enough for most people. Ideally you should also spread your protein into 4 40 gram portions throughout the day.

[–]Deeze_Rmuh_Nudds3 points4 points  (0 children) | Copy

Still a shit ton of protein. The whole pound for pound thing always sucked for me. That’s like three meals a day and easily two 50-gram shakes a day. Fucking sucks.

[–]StarchRunner0 points1 point  (0 children) | Copy

And according to the tldr in that article there, most of the benefits are at 0.64 gr/lb or below. And this is during bulking phase. During maintenance of advanced bodybuilders, it's much less.

According to the calculator in OP

Use the Macro calculator on BodyBuilding.com to find the perfect amount of carbs, protein, and fat you should eat every day according to your specific goals and lifestyle.

Plugging in:

5'10, 190lb, 42 y/o inputted (close but not my exact info), very active (intense exercise/ active job -- but I don't consider it extra active). It tells me to:

  • Carbs: 301 G per day.
  • Protein: 201 G per day.
  • Fats: 74 G per day.

Yeah, I'm averaging 70ish. Been maintaining this around this weight no problem the last decade on 70 grams protein and probably < 25-30 grams fat.

I take the current macro calculators from the fitness world with a huge grain of salt.

(Btw, I'm into calisthenics -- I don't not want to weigh more and actually get into less weight because bulk does not help movements, especially on rings).

[–][deleted] 17 points18 points  (2 children) | Copy

My thoughts are that all in all, very reasonable post - but not without faulty broscience unfortunately. I liked your cooking suggestions though.

SPRINTS. Great for burning fat and building muscle. Increases metabolism and human growth hormone production.

Increases in endogenous growth hormone and testosterone are transient in nature. High intensity training (whilst good for caloric expenditure) will not alter your hormonal profile in any meaningful way.

Use the Macro calculator on BodyBuilding.com to find the perfect amount of carbs, protein, and fat you should eat every day according to your specific goals and lifestyle.

There is really nothing perfect about guesstimations from such calculators, though they do provide a reasonable starting point for feedback and analysis. A better idea for the less than serious type is to simply hit protein and hit overall caloric intake - as the split between carbs and fat isn't all that important (permitted minimum healthy fat intake).

Use milk if you need help bulking but it has a lot of sugar and can have estrogenic properties

Not that you're at risk of doing so by not drinking milk - but probably mindful to point out that we do not want to suppress estrogen in general.

Drink a lot of water too, a gallon a day if possible. Crucial for muscle building.

Seriously...? Seems pretty arbitrary without considering size and gender. The science seems to point to an optimal ratio of one liter of fluids per 23 kilos of weight for guys. So gallon may be perfect for you, but likely isn't. Fluid intake is far less crucial than net caloric intake, macronutrients and even micronutrients.

Do harder workouts every week to achieve progressive overload – continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance.

The problem with this is the difficulty in quantifying progressive overload within the context of bodyweight home workouts, as micro-loading with plates isn't an option (for most). Personally, I've just been doing bodyweight circuit exercises to pass the time, taking most sets to eccentric failure - knowing I'm unlikely to build muscle, but will at least maximise my chances of maintaining it. Some of my athletes still have gym access, so I am programming as normal for them with respects to volume and intensity.

[–][deleted]  (3 children) | Copy

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[–]SharqPhinFtw4 points5 points  (2 children) | Copy

Could you offer a correction on it then please?

[–][deleted]  (1 child) | Copy

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[–]Pimpjuice2[S] 6 points7 points  (0 children) | Copy

The workout I included is level 1 part 2 from the workout plan at the bottom of the link, plus 1 minute plank.

[–]Senior Contributor: "The Court Jester"GayLubeOil12 points13 points  (9 children) | Copy

The easiest way to build legs during quarentine is to find a person and use them as weights. While bodyweight works sorta for building back, arms and chest it's far from optimal for legs.

Depending on the person's weight pick them up via fireman's carry or have them sit on your shoulders. From that point on they function like a barbell and you can squat and lunge them.

[–]Endorsed ContributorSKRedPill2 points3 points  (0 children) | Copy

Pistol squat. If you can balance, it's equivalent to squatting with your body weight.

[–]tyrannosaurus_fl3x3 points4 points  (7 children) | Copy

I respect you, but that's pretty fucking shit. One because it's inconvenient for anyone to find someone else to be a weight for them. Two because while they work as a weight for you they almost certainly won't stay still. Three because there are more practical things around the house. Using humans as weights isn't completely dumb in a serious functional strength workout, but that's not what people here are going for.

Lifting heavy is certainly needed to really build strength. There are many better options. There are strongman who do what they call real world workouts, picking up heavy ass rocks and trees and stuff, this is certainly a great way to train functional strength but not aesthetic. Buying weights isn't practical for most people, but if they are willing to invest into weights it's a good idea. There's lots of resources online for diy homemade weights. Stuff like buying buckets and filling them with water until they reach the desired weight and you can use them like dumbbells (notice water is easy to fill and dump, but not stable so as you do the exercise the weight will shift. This is actually useful for training stability. (yes I just critiqued using a human for weight due to its instability, the difference is humans aren't balanced or contained while the water is) bags of sand or dirt can be bought and fill up buckets for stable weight. Even making concrete weightd is an option. You can buy a strong pipe and put buckets on it and use it as a home made bar for things like deadlifts or squats. If you made concrete plates with a hole in the middle you could slide them. On your bar, but that's a lot of effort. I'd say look into buying used weights or whatever from Craigslist before you invest into building something because you might find a good deal. Really there's no reason to ever buy new weights at full price.

Regardless of what you're lifting or working out, there's one thing that's more important than anything else. That is to take it seriously, put in a shit ton of effort and go as hard as you can. When you lose weight you lose most of it through breathing actually. Here's a tedx explaining it pretty well. https://youtu.be/nM-ySWyID9o this is important because if you aren't breathing heavy working hard you aren't really burning weight off.

[–]Senior Contributor: "The Court Jester"GayLubeOil10 points11 points  (6 children) | Copy

I don't know why your got so butt hurt that you had to write me a dissertation. But I've been squatting and lunging my 115 pound girlfriend and it's been working great for me for the entirety of the quarentine.

Having a guy sit on your shoulders as you squat him is standard prison leg day protocol.

So yes this works and yes it's an established practice with a long track record of results.

[–]tyrannosaurus_fl3x1 point2 points  (1 child) | Copy

Haha, I just write big comments. Definitely wasn't butt hurt. Once again I'm not claiming it doesn't work. Just that it's not viable for most people. I've been a long time fan of yours and mean no disrespect.

I just wanted to put out alternatives for lifting heavy weights that were more viable for people. Also threw in the part about working out with intensity to get breathing hard as it's something a lot of people overlook when it comes to workouts.

[–]Senior Contributor: "The Court Jester"GayLubeOil5 points6 points  (0 children) | Copy

[–]Zech4riah-4 points-3 points  (2 children) | Copy

He is probably giving an advice to guys who didn't skip the leg day and need a bit more than 115 pounds and I'm sure that friends are happy to comply when I call them couple of times a week to visit me just to be lifted around.

You should quote yourself in your PT ads: The easiest way to build legs during quarentine is to find a person and use them as weights. -GLO, 5/2020

PS. Prison and quarantine are different thing and have different purposes.

[–]Senior Contributor: "The Court Jester"GayLubeOil3 points4 points  (1 child) | Copy

If you tried it you wouldn't be posting this Redditard know nothing comment

[–]Zech4riah-3 points-2 points  (0 children) | Copy

Me trying to squat with living weight has nothing to do with your advices practicality.

(Also these things are common at BJJ gyms so it's hard to avoid exercises with living weight if you do BJJ).

[–]Illiaan47 points48 points  (11 children) | Copy

Coming from a calisthenics guy that’s been doing this stuff for years... ain’t no one getting swole with bodyweight pull ups and pushups.

‘Weighted calisthenics’ is cool. Get a dip belt, some weights and just have at it. Your main lifts are:

  • Weighted muscle ups, rings or bar.
  • Weighted pulling variations (pronated/supinated/neutral)
  • Weighted parallel bar dips.

For abs: hanging leg raises and l-sits. L-sits are vital for training correct shoulder depression and will protect your shoulders from the shit you’ll be throwing at them. But personally, the most effective abdominal exercise I’ve ever seen is the ab wheel/barbell rollout. You’re working from complete spinal flexion. Your hip flexors aren’t loaded like they are in leg raises. All abs.

Legs: nothing can replace deadlifts and barbell squats. Weighted pistol squats are an alternative but they’re not particularly effective at building mass. Trust me. You’ll get stronger, yes, but not massive. If you’re SOL just do pistols, they’re much better than nothing.

And the diet looks good. Do what he’s saying.

[–]Rapture6865 points6 points  (0 children) | Copy

I built a pretty massive upper back on weighted chins/pulls as my basically main pull movement over a 5 year period. I can definitely confirm that weighted chinups are some of the best things you can do to get that V taper style back. If you can build up to a set of 100lbs hanging off you for 5+ reps you're guaranteed to have a big back by that point

[–]TheGoblinTurkey10 points11 points  (4 children) | Copy

Agreed. Home workouts are great for fitness and endurance strength, military training etc. But ain't nobody getting swole from a few pressups.

Muscle growth and hypertrophy need resistance and progressive overload (adding 5kg to your bench each month). Also gotta have the correct diet, you won't put on muscle if you're cutting.

[–]StarchRunner2 points3 points  (2 children) | Copy

I'm gonna agree and disagree here and with u/randarrow. Yeah, it's a different type of fitness, not particularly big but very strong and functional. Imagine muscle car vs ralley car -- the muscle car catches the eye and is good at straight lines but are real world conditions are like that? I also personally prefer the aesthetic of a gymnast's body over that of a bodybuilder.

Anyway, lifting probably will have faster visible results and no one is going to get swole in a few months quarantine on bodyweight but it's a good start and someone in the beginning can do both. Even gymnasts do some lifting (I think it's about 85%-90% bodyweight vs 10-15% lifting time-wise) so why not?

About calisthenics not adequate due to progressions. There are definitely progressions and they're usually easy to incorporate.

Take push-ups. If someone is too fat or out of shape, there's doing them against the wall (the knee variation is shit form). Then you use any normal staircase to progressively go down onto over time until you get to proper horizontal. If a whole step is too much a progression, use some thick hardbacks or a telephone book (showing my age) to moderate it.

Once proper horizontal pushups are masters, then using a regular staircase again, you incline your feet as high as possible. Lastly, use something almost everyone has and use a backpack and stick some books or magazines (or spend $3 at Home Depot for a bag of sand). Add three loops like on pants and use a belt to secure it around the waist -- good to go.

You could do handstand pushups, but those I find dangerous for extended period of time with weighted vest and limited range of motion unless using two stacks of books. More safely doable on rings with a mat and because the legs can intertwine if you got the setup. Rings are the cheapest best investment going towards bodyweight fitness. By this point, a backpack is out of the question and need a proper weighted vest but for a beginner that's a good ways away. Or just go handstand walking, maintaining control of wobbly motions add a lot to strength exercise that simple contractions don't provide.

Then there's one handed pushups, but that's a bit of a different beast. But a little imagination and progressions can be had easily enough for any bodyweight exercise.

Edit. Adding this for the hell of it:

[–]randarrow0 points1 point  (1 child) | Copy

Several years ago there was a 300 push up a day challenge, if you search google you'll see the results. An example from a few weeks ago: https://youtu.be/fhxKHRfj69U .

Not bodybuilding level, but definite mass and definition.

[–]StarchRunner0 points1 point  (0 children) | Copy

Yeah, keep in mind he previously trained to that level (is what I think he said) and retraining is faster (muscle memory) vs training first time. That’s how Tim Ferris gained 34lbs in a month, he let previously trained muscle atrophy.

Expect results, just slower than that.

[–][deleted] 0 points1 point  (0 children) | Copy

Swole is relative my man. I know plenty of lean guys who would be considered swole by most, especially women. I’m 195 pounds at 6’3 and get called jacked by people all the time, I can only bench 225 for one rep lol

Low body fat + definition is key

[–]TheBananaSkilZz6 points7 points  (0 children) | Copy

Agreed but this is just for us guys who want their gains to survive till the gyms open. For that it should be enough.

[–]randarrow2 points3 points  (0 children) | Copy

You can get swole from pushups/pullups/squats, but you got to do like 300 a day. It's an almost unbelievable number, and you're going to hurt yourself first.....

[–]DareyFathom3 points4 points  (1 child) | Copy

nothing can replace deadlifts and barbell squats

Hex bar deadlifts are excellent and can replace both with a more natural lifting posture.

[–]Illiaan9 points10 points  (0 children) | Copy

TL;DR: Hex bar deadlifts offer the same benefits that can’t be achieved through exclusively bodyweight training. Underdeveloped traps, erector spinae and pencil necks are synonymous with lightweight calisthenics athletes. The ‘natural posture’ is relative. The hex bar allows to bypass a lot of mobility restrictions and isn’t more or less valuable than any deadlift/squat variation in an of itself without looking at the lifter’s specific needs. All in all, good exercise.

Whether or not the hex bar deadlift is better is up to debate. A correctly performed deadlift is the king of posterior chain exercises. That said, a correctly performed deadlift is a rarity. There are some lifters that naturally understand the deadlift, and perform it without getting injured. But again - that’s rare. I’ve seen some very well rounded athletes fail in conventional/semi/sumo deadlifts because they just don’t understand the mechanics of the lift.

The trap/hex bar deadlift is a very good mélange between a -standard- deadlift and a squat. I really don’t have anything to say against it - if it works for you, do it. The key takeaway is that “some barbell lifts cannot be replaced with bodyweight exercises due to their specific loading patterns”. The benefits from most deadlift exercises (spinal loading, posterior chain activation, trap work with depressed scapulae) are hard to get from bodyweight work.

As of the natural lifting posture, that’s relative. The general rule is that hips and shoulders move as a unit, and the weight is kept over the mid foot. I’m not talking about Olympic lifts here, that’s completely out of my comfort zone. Natural posture (torso angle) depends on the exercise and the specific leverages of the athlete.

https://www.tandfonline.com/doi/full/10.1080/14763141.2019.1675751

Spinal alignment is the constant factor in a safe lift. What changes is the torso angle relative to the ground.

[–]nandemonaidattebayo-1 points0 points  (0 children) | Copy

don't hate me but bitches think shredded fit guys sexy in my own experience

[–][deleted]  (9 children) | Copy

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[–]Tacale3 points4 points  (8 children) | Copy

I don't quite understand your point against Omad.

"It is not sustainable long term for the average person". Well So is anything worthwhile.

Keeping fit itself is not sustainable for the average person. Most people that try it give up pretty quick.

That's not really a point against it.

Personally I do Omad because of the potential other benefits of fasting Vs just eating less.

[–][deleted]  (7 children) | Copy

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[–]Tacale0 points1 point  (2 children) | Copy

Maybe we are arguing across eachother here.

To be clear, for me, fasting has never been about Weight loss. When I started it I had no desire to lose weight, I had simply heard about benefits at the hormonal level from the woman doctor on Rogan and wanted to do what she said her studies show was healthy.

If that's where you are viewing it from, I agree, there are easier ways to lose weight.

But taken as a whole, as an overall lifestyle for health, not weight loss, I don't see why omad wouldn't be sustainable for anyone with the motivation to do it.

[–][deleted]  (1 child) | Copy

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[–]TheGreatConst0 points1 point  (3 children) | Copy

I agree with your opinion that OMAD is bs, but for different reasons. You just can't digest all the necessary nutrients with just one meal a day. So yeah,

" Like I said, eating 2500 calories over 5 meals is no different than 1 meal of 2500 calories. "

there IS a difference. In the first place, it isn't even possible for a normal person to eat 2500 calories in one go, let alone digesting it.

[–][deleted]  (2 children) | Copy

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[–]TheGreatConst0 points1 point  (1 child) | Copy

Weight change is always determined by caloric surplus or deficit.

Not really. Have you ever heard about metabolism and its speed? Do you know how nutrients are absorbed by your organism? Eating 2000 calories doesn't mean absorbing 2000 calories. There are countless people who gain or lose their weight without changing their eating habits. The former case is especially common. Many men/women suddenly start to gain a lot of fat as they get older, even if they eat the same quantity of food, consuming the same amount of calories.

[–]throwaway697647 points8 points  (0 children) | Copy

Epic guide. Finally one that explains everything you need to know in an easy-to-digest way, without going too much into unnecessary detail, but still leaving links for the interested. Upvoted because quality.

[–]whatdidshewrite14 points15 points  (5 children) | Copy

10 sprints burn more than an hour of jogging?

First of all, how long are the sprints? Second of all, good luck sprinting 10 times in one day. Thirdly, no.

[–]DareyFathom3 points4 points  (0 children) | Copy

The article cited says 15-20 meters with 30 secs. rest in between. You are correct in that that isn't going to really be sprinting with those intervals. I would have significant concern in doing such an explosive movement without significant build up to it. I can see value in integrating some dynamic short distance running into a program. Just have to slowly build up to it.

[–]PigeonMilk551 point2 points  (1 child) | Copy

Not that hard, I’ll do 10 sprints of the full length of a soccer field in like 20 minutes. Warm up, then run as fast as you can to the end of the field, stop, walk back, repeat, done. I think I started at 60 yards maybe and built over a couple weeks.

[–]1scissor_me_timbers001 point2 points  (1 child) | Copy

What do you mean “good luck sprinting 10 times in one day”? That’s like a standard conditioning workout at the end of a football/lacrosse/soccer/rugby practice

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[–]Self_Descr_Huguenot2 points3 points  (2 children) | Copy

What do you guys think of rowing as one’s main cardio? Rowing team at school all have, if not jacked, at least ridiculously toned bodies- a few of them say it’s the only exercise they really do and looking into it, it seems to work out near every muscle group second only to swimming

[–]ddswh1pk0s6 points7 points  (0 children) | Copy

I’d say it’s easier on your joints and just as effective as running

[–]NormalAndy1 point2 points  (0 children) | Copy

Simulates squat and deadlift movements too- better than swimming imo. 500m sprint HIIT sessions are taxing and heavy- aerobic&anaerobic. Watch your back though, technique is super important with rowing. Oh and do AB rollouts to compliment. Kerching!

[–]adonaros4ever2 points3 points  (0 children) | Copy

Great post! But the sauce with yogurt and cucumbers is called tzatziki

[–][deleted]  (4 children) | Copy

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[–]_DonDraper_2 points3 points  (0 children) | Copy

Same. I drink a shitload of milk and this might be a bummer if true.

[–]hbs20181 point2 points  (2 children) | Copy

I drink unsweetened almond milk, oat and cashew are also decent replacements. The closest to cow that I've found is goat milk and that's pretty okay.

[–][deleted]  (1 child) | Copy

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[–]TheGweatandTewwible2 points3 points  (0 children) | Copy

Great stuff my dude.

Just out of curiosity: any guys in here who have IBS? I can maintain my body weight no problem but once it comes to gaining weight, my IBS makes it an awful experience. Any help would be appreciated!

[–]Stron2g2 points3 points  (0 children) | Copy

Do not "eat as much fruit as you want"

This is a huge no. Even if you're training hard. Sugar is sugar and it will fuck you up regardless. Yes, fruit has a little fiber but the amount is tiny in ratio to its sugar content. You can thank fruit hybridization for that.

Instead, eat as many. cooked vegetables as you want. Much more minerals, much more fiber, much less sugar. Good luck yall.

[–][deleted]  (20 children) | Copy

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[–]Pimpjuice2[S] 1 point2 points  (1 child) | Copy

I think if you can do 80+ a set thats awesome.

Do 3 or 4 sets pushing yourself to failure.

[–]mcgruntman0 points1 point  (0 children) | Copy

Agreed. If you can do 80+ pushups then IMO you should really be doing single hand pushups instead.

[–]DareyFathom-3 points-2 points  (16 children) | Copy

Perform them in a slow controlled manner. 3-3-3-1 tempo reps and you won't be doing more than 100 body weight pushups and maybe 200 body weight squats in a workout. Also reduces the strain on the joints of high rep work.

[–][deleted]  (15 children) | Copy

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[–]holybranchez1 point2 points  (1 child) | Copy

Therefore, what do you propose?

[–]Valyarian0 points1 point  (0 children) | Copy

I'm curious to learn the right way, would you care to elaborate?

[–]DareyFathom0 points1 point  (11 children) | Copy

69" at 195 lbs with a 31" waist. I must be doing something right.

[–][deleted]  (10 children) | Copy

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[–]DareyFathom2 points3 points  (5 children) | Copy

nearly exactly average height and weight for an American male. Just leaner composition.

[–][deleted]  (4 children) | Copy

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[–]DareyFathom0 points1 point  (3 children) | Copy

If you think 195/69=20, maybe you need 1st grade math again.

[–][deleted]  (2 children) | Copy

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[–]DareyFathom0 points1 point  (1 child) | Copy

There isn't any crayon font for me to put it in for your comprehension. Might want to exercise the most important muscle in your body. Everyone knows inches and lbs. And you think the average American is 6 feet 9 inches and 195 pounds LOL?

[–]StarchRunner0 points1 point  (3 children) | Copy

If you're doing advanced bodyweight, the idea is closer to 160s or lower because of functional fitness. You're not gonna be doing iron crosses and more advanced, at much heavier bodyweight. If you're doing bodyweight to become a climber or a myriad other activities, you don't want to be needlessly heavier either.

Or a human flag:

Or a ton of other manuevers. Especially as hypertrophic muscle doesn't have the raw strength, it's been built to balloon (vs say a powerlifter). Being big there is useless. They will run rings around bodybuilders at these activities.

[–][deleted]  (2 children) | Copy

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[–]StarchRunner0 points1 point  (1 child) | Copy

I'm not here for lawyering over individual words. Yeah, you're not gonna be swole under 200, but that's not the end all be all. If it's your thing, fine.

Bruce Lee weighed about 140 lbs, just for reference, guys don't need to weigh towards 200lbs to look good or attract women. By the way, I mention him specifically because his physique is well known and few need to google it, I don't really give a shit about outdated bullshido martial arts.

[–]Jessor693 points4 points  (0 children) | Copy

This is used for pushups, but can honestly be used for anything.

For abs I suggest fast eddy and doing it every single day.

Diet is definitely 80% of the work, people gotta take you are what you eat in the most literal sense, eat for performance and energy maximising your workouts, it's just a positive feedback loop.

I suggest shirt off in the sun doing these workouts. But other than that great post, glad to see someone putting in sprints, hugely underrated for burning fat and building muscle.

[–]kabuto_mushi3 points4 points  (10 children) | Copy

If you’re not that serious don’t worry about it. Just focus on having at least 1 lb of protein for every pound you weigh, and stay away from sugar.

Just wanted to say, this amount of protein is entirely unnecessary (and yes, I know you meant grams, not pounds).

The DRI for strength training athletes like body builders is still just 1.2-2.0 g of protein per KILOGRAM of LEAN BODY MASS. Anything you eat over like 2.2 is just pissed out, and you've likely wasted your money. I see so many athletes be like "hurr durr, low carbs high protein to get ripped". Nah, focus on eating healthy carbs and getting a full micronutrient profile, you feel better and have more energy. Protein's pretty easy to get, even eating entirely vegan. Agree with the sugar thing though.

[–]LeFlamel2 points3 points  (4 children) | Copy

The DRI for strength training athletes like body builders is still just 1.2-2.0 g of protein per KILOGRAM of LEAN BODY MASS. Anything you eat over like 2.2 is just pissed out, and you've likely wasted your money.

So refreshing to see someone that understands protein requirements, and thus doesn't shit on vegans. As an addendum, you've not only wasted money by going over that amount, the high concentration of urea is going to develop kidney stones over time.

[–]Rupturednutsack2 points3 points  (3 children) | Copy

Durr if you eat 1.1g of protein more over 30g it gets pissed out and u loose gainz. Also note that vegan protein is either soy based or filler, probably just as detrimental.

Sick of seeing that broscience, straight up looks like a girl with an instagram fitness page spouted this nonsense.

[–]LeFlamel2 points3 points  (1 child) | Copy

Wow. People upvoted this response?

30g of protein is what your body can absorb in a single sitting. They test this kind of thing with protein powders or meat, both of which are relatively quickly absorbed. Hence why in some bodybuilding circles they'd do 6 meals every 3-4 hours with 30g of protein in each, to maximize the body's absorption. You can get around this limit with a less ridiculous eating schedule with whole food, plant based protein because it has this key ingredient called fiber that slows down how quickly it's metabolized. A steady stream of protein is more effective than a spike, after the anabolic window ofc.

But there are also effective limits for daily protein intake, at 1.6-1.8g per kilo of lean muscle mass (most studies vary within this range). So when they extrapolated this number over a few standard deviations to apply to 99.99% of natural humans, the theoretical maximum threshold is 2.0g per kilo of lean muscle mass. Hint: unless you're a genetic freak, you likely don't need that much. This higher number was converted and rounded up to the American 1g per lb of lean muscle mass, and because bodybuilders are usually on roids this number got inflated again to 1g per lb of total bodyweight.

You probably also don't understand that the function of protein is to repair the body from training. An elite athlete needs less protein than someone that shattered all the bones in their legs from a skydiving accident. Hell, an elite athlete needs less protein than someone still in their noob gains period - trained individuals' bodies are more efficient at allocating the same amount of protein.

I don't expect you to understand any of this, because your soy vs "filler" statement betrays your absolute incompetence with regards to nutrition. Soy phyto estrogen is not estrogenic to the degree that actual mammalian estrogen (dairy, i.e. whey and casein, and meat to a lesser degree) is. But you got me on the filler. I'm sure beans and lentils are chock full of it.

Obviously whoever upvoted you just wanted their bias confirmed, so feel free to downvote me in kind. I hope you're at least able to suppress the fact that Instagram thots are probably using more up-to-date science than your 80's era protein broscience. If anyone that can critically think reads this DM me for links to research.

[–]Rupturednutsack-1 points0 points  (0 children) | Copy

Post your “research” here then, else you wasted your time. I wonder how many supp companies funded the same “research” you’re probably gonna pull out of your ass. Talk about biased...

Among all that I sense butthurt. You know full well the 30g bs is EXACTLY what the supplement companies who pay the bodybuilders to drink their shakes every time they make a YouTube video say. It’s in the money, otherwise look at a fucking pot of protein and tell me how much of that is “naturally occurring” I guarantee at least a third or half the ingredients are filler. You know this, so why conjure up an emotional response?

[–]kabuto_mushi0 points1 point  (0 children) | Copy

Durr if you eat 1.1g of protein more over 30g it gets pissed out and u loose gainz.

No one said you'd lose gains, you just won't benefit past that point. You're wasting your money.

Also note that vegan protein is either soy based or filler, probably just as detrimental.

lol okay bro. You know there are a ton of plant based protein options that have nothing to do with soy... and even IF that was the only option, there is 0 actual science that says soy is detrimental to one's health in any way.

What do you mean by "filler"? Are you saying they are putting saw dust in my tofu again? Aw man!

Sick of seeing that broscience, straight up looks like a girl with an instagram fitness page spouted this nonsense.

Well, to be honest you sound like a flabby gym rat happy to drown himself in lard until his heart gives out. Maybe try a salad big boy. :]

[–]Wideout240 points1 point  (2 children) | Copy

If your going to use DRI then you should know that it is not set based on body composition. The RDA for someone who is exercising whether its a weight restriction diet or muscle building diet goes up to 2kg/lb of total body not lean body-weight(per american college of sports medicine). In addition to this, excess protein isn't just pissed out, it has more functions other than just muscle synthesis, for example its used for energy so there is absolutely no problem with going over the protein rda.

[–]kabuto_mushi0 points1 point  (1 child) | Copy

2 kg/lb? Bruh.

" While athletes' protein needs are greater than that of non-athletes, they're not as high as commonly perceived. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts. "

https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

You're talkin out your ass. Yes, protein has many, many more uses in the body than just building muscle, but it's not like eating more is going to make you a super human. Excess amino acids are going to be excreted, and excess protein is going to be stored. As body fat. That is the science.

[–]Wideout241 point2 points  (0 children) | Copy

I said diets up to 2g/kg. And anyway my point is that the dri isn't set by body composition which is what you just proved by quoting that. I also never said there would be any added benefit of consuming too much protein, i said that it has more functions than muscle synthesis. Duh excess protein can be stored as body fat, but thats only going to happen if you in an energy surplus so that shouldn't need to be specified. Anyway nice strawman, considering you just confirmed what i just said.

[–]backizwack0 points1 point  (1 child) | Copy

o

2

As a dietetics major minoring in kinesiology, I appreciate this comment.

[–]kabuto_mushi0 points1 point  (0 children) | Copy

Hey, I'm majoring in Kinesiology! I've got plans to go into PT though. 👌

[–][deleted] 1 point2 points  (0 children) | Copy

Just focus on having at least 1 lb of protein for every pound you weigh

Shit bruh! Good thing I got a Costco card!

[–]MrAnderzon1 point2 points  (0 children) | Copy

Don’t forget intermittent fasting

[–]dynospectrum71 point2 points  (0 children) | Copy

Leave that swine alone my brother.

All bullshit aside this is good +1

[–]Proto_Sigma1 point2 points  (0 children) | Copy

Typo check, the original post had 1lb of protein per lb of bodyweight when what you almost certainly meant was 1g.

Other than that, great piece. Greek yogurt is a life hack- even without added sugars you can find types that are comparatively sweet, help avoid hunger pangs in your sleep and do wonders for your microbiome- an underrated part of overall health. I only got on the greek yogurt train a few months ago but I'd highly recommend it to all but the lactose intolerant... you poor fucking bastards.

[–]gootecks1 point2 points  (0 children) | Copy

Thank you for the reminder about the 4 hour body from Tim Ferriss. And thanks for pointing out the 4-egg thing for testosterone!

[–]VisionAerial3101 point2 points  (0 children) | Copy

Most important thing here is to be consistent and actually do it. Don't feel like you've accomplished ANYTHING after 1-2 says, weeks, or months. It's a new battle you have to win every single day.

[–]Drekalo1 point2 points  (0 children) | Copy

My favorite easy meal is rice, lean ground beef with taco seasoning and heat, cheese, sour cream, black beans and salsa, obviously in portions that meet your macros. Super tasty and soooo cheap. On avg a full plate for me is less than a dollar.

[–]Endorsed ContributorSKRedPill1 point2 points  (0 children) | Copy

And watch Jeff Cavalier. No seriously. Watch Jeff Cavalier. He will shred the best of us, literally and figuratively.

https://www.youtube.com/watch?v=cfetualiJqs

https://www.youtube.com/watch?v=Ae81rtoBpOw

https://www.youtube.com/watch?v=WLx5q7M741k

https://www.youtube.com/watch?v=Q7tiLCn8z-8

https://www.youtube.com/watch?v=y1r9toPQNkM

Sprints are the best exercise out there. Increases HGH by 700% among other things.

Also use home time to concentrate on stretching on the lean days. A lot of issues you'll face lifting are going to come from muscular imbalances, your tendons and ligaments. They'll wear out in the long run if you neglect them and stiff joints will freeze your gains after a point and make you prone to injury. As you grow older, your joints and smaller supporting muscles like the rotator cuff or the hip joint are going to be the weakest link in your armor.

If you wanna a home gym, look at Mike Matthews article. The pullup tower, the lat pull down and the power rack with a set of dumbells and barbells will do. But if you wanna COMPLETE guide : https://legionathletics.com/affordable-home-gym/

Now time for some wonderful, healthy pain...

[–][deleted]  (4 children) | Copy

[deleted]

[–]neededsomething7 points8 points  (0 children) | Copy

Use of public exercise equipment is banned where I am. We've got cops patrolling the areas where all of the public pull-up bars etc. are located. Know your locale.

[–]fruxzak1 point2 points  (2 children) | Copy

I would not recommend doing this in the midst of a pandemic...

[–]JedYorks1 point2 points  (0 children) | Copy

I’m getting jacked whole my competition is blowing up ! I never gave up but had setbacks however I kept moving forward and now I have surpassed. Now I love the pain and grind I level up a little every day

[–]baltinar1 point2 points  (2 children) | Copy

really think you are complicating this.

i am extremely good shape currently and tend keep a simple routine, which basically costs me 5 minites an hour, like i go to make tea or eat something and drop for 40 and this is all day.

currently what i am doing is keep protein high , carbs low and fat low, tend to stay around 2000 kcal, and every single day during the day do total of 300 push ups, 500 squats, 300 sit ups and some other tings and i am a beast right now. again this is during the whole day, usually it is 30-40 push ups and then 40 squats like every hour... keep it simple, nobody reads the super complicated stuff.

[–]holybranchez0 points1 point  (1 child) | Copy

Beginners cant crunch out 300 push ups or 500 squats off the bat.

[–]baltinar0 points1 point  (0 children) | Copy

It's all day thing, do 50 at 11, 50 at 1200 etc.

[–]Unitobject0 points1 point  (7 children) | Copy

Thanks for sharing!

Two questions: 1. Why not eat bread? 2. What do you think about long distance running?

[–][deleted]  (6 children) | Copy

[deleted]

[–]UpOnCloud91 point2 points  (1 child) | Copy

Are there healthier variations of bread? Avocado toast fiend here.

[–]DareyFathom0 points1 point  (0 children) | Copy

Given the misleading labels, you have to read the ingredient list, but bread without wheat flour. Ezekiel bread is probably the most popular brand. More expensive and goes bad quite quickly (5 days at most at room temperature IME). Much healthier for anyone's diet though.

[–]Unitobject0 points1 point  (1 child) | Copy

White bread, yes. But whole grain bread is healthy I believe.

[–]coopdawgX0 points1 point  (0 children) | Copy

Good response. White bread is no good, but whole grain and some whole wheat (nutrition info is almost identical on some) is fine. And unless you are eating like 6 slices a day, it’s pretty negligible

[–]kabuto_mushi0 points1 point  (0 children) | Copy

Then you're eating the wrong bread. Get something whole grain, with plenty of seeds and fiber. A favorite of mine is Dave's Killer Bread Powerseed. It'll knock your socks off if you've been eating only white bread you're whole life. It's in most grocery stores.

[–]rad_dynamic0 points1 point  (0 children) | Copy

Cheers! No breaking news here but a good motivational post at the least.

Hopefully, it inspires some to get off their asses and to say no to the next chocolate bar.

[–]Sin-Silver0 points1 point  (1 child) | Copy

I've been using HITT videos on youtube, I'm doing 5 to 6 work outs a week currently. The routine and live instructor real help motivate me, I rarely stop in sets, regardless of how much I'm sweating. The variety they force on your is really good, stops you falling into the same regular patterns, and helps develop kinaesthetic awareness.

[–]NoodlesTheClown0 points1 point  (0 children) | Copy

I canceled my gym membership and put a squat rack, adjustable bench, plates, and olympic bar in my garage. Best fitness decision I ever made. Fuck the gym.

[–]_DeezNuts714_0 points1 point  (0 children) | Copy

Another option (or in addition to the stuff in the post) is to go on Craigslist or Facebook Marketplace and try to score some cheap weights.

[–]banned_by_cucks0 points1 point  (1 child) | Copy

Is there a pull-up bar I can get without having to drill holes?

[–]Pimpjuice2[S] 0 points1 point  (0 children) | Copy

Yeah, get a door frame pull up bar

[–]opper-hombre10 points1 point  (0 children) | Copy

I’ve been working out since before quarantine and I think my problem is that I’m not eating enough food to turn it into muscle. I’m wary about eating more food because my goal is to lose my little belly gut. (As well as build muscle; I’m skinny fat). Any words of advice from people here?

Good post man. Thanks for sharing

[–]Mt43xl67010 points1 point  (1 child) | Copy

I recently broke my wrist and can do pretty much all home workouts ,except for pushups, with relative ease. Do you have any recommendations for how to fill that hole at home?

[–]Pimpjuice2[S] 0 points1 point  (0 children) | Copy

Yes actually,

I broke my wrist once and couldn't do normal push ups for a while either.

Try knuckle push ups

https://www.mobiefit.com/blog/no-equipment-power-workout-strength-stability-knuckle-pushups/

the angle helped a lot

[–]Bhamvulcan170 points1 point  (0 children) | Copy

Great Post. Commenting to follow and revisit post to read again.

[–][deleted] 0 points1 point  (0 children) | Copy

Great post. However, I run 6x a week for 5km and I feel it does the job. I highly encourage everyone to get into running. Cardio has also shown to be more effective on mental agility versus weights.

[–]cjoc090 points1 point  (0 children) | Copy

"Just focus on having at least 1 lb of protein for every pound you weigh, and stay away from sugar."

you meant to say one gram of protein per lb of body weight.

[–]Schwaggaccino0 points1 point  (0 children) | Copy

P90X really did wonders for my abs. I’d strongly recommend that for a month with off days on the third day. Combine that a balanced diet for explosive results.

[–]Allin_Vain0 points1 point  (0 children) | Copy

now that's a post worth saving. thanks!

[–]Mytriptorussia20180 points1 point  (0 children) | Copy

What If I want to lean out?

[–]Unnormally20 points1 point  (0 children) | Copy

Thanks for the all-in-one guide. I've been following the bodyweightfitness recommended routine, but I'll have to go over this in detail to see if there's anything I want to change. I especially like the dietary tips, broken down into a very easy to understand way.

[–]JyoungPNG0 points1 point  (0 children) | Copy

For lower body, if you wanna do squats, grab two backpacks, load them with heavy things (like books) and find a suitcase or something you can also fill.

[–]koovermann0 points1 point  (8 children) | Copy

You seem to know your shit, so I have a few questions.

  1. What’s wrong with 100% whole grain bread? I usually make chicken or peanut butter sandwiches with it but wouldn’t mind switching to rice if necessary

  2. Does brown or white rice matter that much?

  3. How’s Diet Coke? Aside from any potential health effects, does drinking a lot of it affect aesthetics at all? I’m currently drinking 3 cans a day to put my sweet tooth in control and prevent from eating sweets

  4. Speaking of sweets, can I sneak in ~400 calories or so of junk food per week (usually in one day) while staying within my calorie limit and hitting protein for that day?

P.S Im drinking absolutely zero alcohol during lockdown and no processed foods except for that 1 day I’ll have a regular sized pack of sour patch kids or something. My goal is to have a 6 pack

[–]Pimpjuice2[S] -1 points0 points  (7 children) | Copy

Hey.

Keep bread to under 2 pieces a day. Grains/Wheat just aren't digested well by the human belly.

Worth switching to rice 100%.

Brown/white doesn't really matter much. I used to be strict brown rice because I thought it was healthier but no big difference.

Diet Coke, has "0g" of sugar but still has artificial sweeteners, and yes will effect your aesthetics.

If you have a sweet tooth, Vanilla Greek Yogurt is nice.

As long as you're working out enough don't beat yourself up about eating a bag of chips every now and again.

But know that if your goal is to have a 6 pack, which is very doable, every bit of junk food is gonna stand in between you and seeing your abs.

[–][deleted] -1 points0 points  (6 children) | Copy

Diet Coke, has "0g" of sugar but still has artificial sweeteners, and yes will effect your aesthetics.

Got a source you can reference? Absolutely nonsense, artificial sweeteners do not affect physique composition.

[–]raobj2800 points1 point  (3 children) | Copy

if you are actually fat and drink diet coke every day then holy shit, you are ruining your potential consuming that shit. literally there is nothing worse you can have in your diet, aspartame is also poison and gives you cancer

[–][deleted] -1 points0 points  (2 children) | Copy

aspartame is also poison and gives you cancer

You're an idiot, this is total nonsense and is entirely unproven.

[–]raobj2800 points1 point  (1 child) | Copy

No, it's not. shit is literally carcinogenic, look it up and the history of how aspartame was approved by the FDA.

[–][deleted] -1 points0 points  (0 children) | Copy

Shouldn't be too hard for you to point out some concrete evidence of this then? Otherwise, take off your tinfoil hat champ

[–]Pimpjuice2[S] -1 points0 points  (1 child) | Copy

[–][deleted] -1 points0 points  (0 children) | Copy

I drink diet soda every single day, as do most/all of my clients. Have had no issue getting stage ready (sub 5% body-fat) maintaining intake the entirety of prep.

You're kidding me, did you even read the first 'source'?

There are two primary schools of thought: The first is that diet soda alone does not cause weight gain, but it has more to do with the unhealthy habits of diet soda drinkers-the sum of which leads to weight gain. That could be the case. The second school of thought is that the artificial sweeteners in diet soda mess with your body's chemical processing, causing you to eat more and consequently gain weight. The research in this area is inconsistent at best.

The stance I take with my clients trying to lose weight: If diet soda is going to be your one vice, that's fine.

Yep, totally sounds like sugar-free diet soda will "effect" your aesthetics...

As for the second 'source' (seriously, I was hoping for published articles, not opinion pieces at Shape and Inc)...

  1. It makes our bodies produce insulin.

The insulin model of obesity has been debunked numerous times. As to whether or not artificial sweeteners spike insulin, here's an actual source (study). Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900484/

In conclusion, participants did not compensate by eating more at either their lunch or dinner meal and reported similar levels of satiety when they consumed lower calorie preloads containing stevia or aspartame than when they consumed higher calorie preloads containing sucrose. Additionally, stevia preloads reduced postprandial blood glucose and insulin levels, suggesting stevia may assist with glucose regulation. These effects appear to be independent of reductions in caloric intake, as participants consumed similar calorie amounts in both the stevia and aspartame conditions.

Edit: formatting and this is a timely reminder that TRP should stick to what they know best, sexual strategy. Not personal finance, investing, nutrition or frankly, anything else. There are quality subs for all of these topics, TRP is not one of them.

[–]DaBrokenMeta0 points1 point  (0 children) | Copy

What have you all been waiting for???

What else are we doing in this down time?? Gaming??? Like, go lift dudes

[–]MartyMcfly20460 points1 point  (0 children) | Copy

Been cutting for a few months now, went from 185 to 170. Goal is 160 to finally have solid abs. Good to hear about lower fat = more testosterone

[–]throwlaca0 points1 point  (0 children) | Copy

>the most effective way to get shredded abs.

Abs are made in the kitchen.

[–]KanDeMan20 points1 point  (0 children) | Copy

I quit Diet soft drinks after a decade of at least 6 cans a day.....

It's only been 2 weeks but I can't believe how it has helped curtail my appetite.....makes dieting much easier.

[–]j-mac-rock0 points1 point  (0 children) | Copy

This is the quality content i look for, Thank you

[–]idabutter0 points1 point  (0 children) | Copy

While this advice along with OP's effort are appreciated, honestly they are terrible as far as exercise goes.

You want to stay in the hypertrophy range, don't go over 15 reps, instead of doing 50 push ups, do 15 with a backpack on that's full of stuff, instead of doing 20 pull ups, do 8 weighted (tie any object to you literally), that is unless you want to do cardio/endurance. (of course none of this applies to beginners who can hardly do 3 pull ups, but you'll get there.)

You can also get creative with weights, I have personally managed to make weights out of concrete. If you have a pull up bar, you can tie a backpack so a piece of cloth, hang it over it and use it for triceps and back.

Other than that, quality thread, thanks OP.

[–]heavymo0 points1 point  (0 children) | Copy

Wouldn't really stay away from diet soda to be honest. Its 0 calories (well its like 10 cals) and enables you to stay on track w/ your nutrition if you get sugar/sweet cravings. The best nutrition plan you will have is the one which you will be able to be consistent on. So make it as easy as possible for you. And when it comes to carbs , bread and rice aren't very different , bread even has more protein than normal white rice. Bread isn't bad , just be careful with it , a slice is like 30g ~ 90-100 cals so 3 slices (100g)woud add to about 280-300 cals , 350 at worst. Dip it in something like egg whites and make french toast. Just stay below your TDEE and you will lose fat 100% guaranteed.

[–]Zech4riah0 points1 point  (0 children) | Copy

Did this get this many upvotes because people blindly think that they will get jacked by doing body weight exercises...?

[–][deleted] 0 points1 point  (0 children) | Copy

For a lot of regular gym goers this won’t build muscle but will help maintain and cut fat. I’ve been on a cut from 210 and am down to 195 during the past few months thanks to more cardio and body weight high rep stuff, so quarantine has been great

This is your chance to lap people. MOST men and women are using quarantine to eat like shit, drink daily, watch Netflix, etc. now is a golden opportunity you’ll never get back. If you’re staying in shape or getting in better shape you’ll stand out even more when things normalize

This is also a great opportunity to pursue that new hobby, starting a business (depending on the business for sure) etc

[–]Senth990 points1 point  (0 children) | Copy

You sir are a hero; thank you

[–]redrocketboom0 points1 point  (0 children) | Copy

Afterburn effect in sprints are BS. That's an extra 20-30 calories so what? You can burn an extra 200-300 calories with walking if you didn't spend all your energy sprinting. IFBB Pro Greg Douchette already proved this.

[–]TulioGente0 points1 point  (0 children) | Copy

This is a bit late, but how often do you suggest I work out in a week and how long do you spend working out. I was thinking 2 hours every day as a good starting point, thoughts?

[–]canadianhousecoat0 points1 point  (0 children) | Copy

Thanks for the ab workout! Adding it to sprint day.

[–]Cavannah0 points1 point  (0 children) | Copy

Just focus on having at least 1 lb of protein for every pound you weigh

I'm assuming you meant one gram of protein per pound of body weight.

Excellent post though, thank you for putting it together.

[–]Schwaggaccino0 points1 point  (0 children) | Copy

Correction: 1g of protein per pound of your body weight. So if you weigh 200lbs, you need 200g of protein. 1lb of protein for every pound you weigh will turn you into a boulder. Same mistake I made in weight training class haha. Otherwise great list.

[–]top-notch-alpha0 points1 point  (0 children) | Copy

Do you think p90x will be more effective?

[–]Altruistic_Scumlord-1 points0 points  (4 children) | Copy

You should include non animal sources of proteins as well. Awesome write up otherwise!

[–]StarchRunner1 point2 points  (0 children) | Copy

Lentils, peas, and beans are your best best. We're looking at the 25% by calories level here. Greens are good too, at 30-40% by calories, but they are so calorie dilute that they don't add much even if eating a mountain -- but many provide excellent nitric oxide boost. Starches are an okay source at 1-11%. Rice and certain potatoes have 10%. I can only think someone will get too low if they limit themselve to fruit (frugivore diet) or doesn't get enough calories all around in the first place.

I want to say unlike the calculator here suggests, protein is never the limiting factor in muscle growth. It calculated me "needing" over 200 grams a day at my fitness level even though I maintained my weight and basic bodyweight % for 10 years at around 70 gr/d. The calculator estimates way too high, and I would suggest the entire idea is just a heavily promoted way to sell protein shakes from worthless whey since bodybuilders have been touting it since the 1970s - better than trying to sell steroids.

For example, human milk is the lowest protein milk amongst animals, 5% protein by calories. The rest is a carbohydrate/fat split near even. Yet it provides enough for the time of our greatest growth percentage wise.

About the top beginner gains you will see in a year is 20lbs. Muscle is 76% water and 4% mineral/other, leaving 20% as protein. So we're talking adding 20lb = 9,071 grams x 0.2 = 1,814 grams protein onto our body in a year. 1,814 / 365 = adding 5 grams protein a day.

Even if you triple or quadruple that for various inefficiencies and turnover, we're talking 15-20 grams. RDA for a 70kg male is 58 gr/d and that's already doubled from minimums calculated and some added on.

Add to that, beginner gains only lasts 12 months from month 6-18 typically, and needs are downhill from there and maintenance is much lower as well.

[–]TheBananaSkilZz-1 points0 points  (1 child) | Copy

No reason to downvote him. Personally I would never touch stuff like soy protein but it can definitely work, though a good amount less effective.

[–]kabuto_mushi0 points1 point  (0 children) | Copy

That's complete hearsay. Soy does the job just as well as say, whey protein, and no it does not increase estrogen like so much broscience tells you it will. There are many athletes who are vegan and still compete. The bias against soy is ridiculous.

[–]Brodin690 points1 point  (0 children) | Copy

For pullups Ive been going to the neighborhood playground and hitting them on the monkey bars. Nice way to get a outside workout too.



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