Serious Fitness General

Ond

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all this tuna talk reminds me of the time i unrionically got served pasta and tuna with ketchup on-top

that was considered a good breakfast at the hotel
 
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Gungeoneer

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Honestly, I feel like a diet is something that you shouldn't plan. I've been doing sports daily for 3 months already, lost about 20 kilos and now my muscles are building up, yet I still eat a little unhealthy.
Edit: You should know yourself how much you want to eat, balance it out with sports, don't hunger.
 

Subeh

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Honestly, I feel like a diet is something that you shouldn't plan. I've been doing sports daily for 3 months already, lost about 20 kilos and now my muscles are building up, yet I still eat a little unhealthy.
Edit: You should know yourself how much you want to eat, balance it out with sports, don't hunger.
most people immediately brand mcdonalds and shit as bad for bodybuilding

I mean yeah dont go eating it every five seconds but a lot of their selections do have high protein and carbohydrates, which are two essential things - it's just the fat you have to watch
 
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Ond

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most people immediately brand mcdonalds and shit as bad for bodybuilding

I mean yeah dont go eating it every five seconds but a lot of their selections do have high protein and carbohydrates, which are two essential things - it's just the fat you have to watch
i mean depending on what you're going for then burgers and stuff can be pretty good for it

as long as its from non-fast food chains
Honestly, I feel like a diet is something that you shouldn't plan. I've been doing sports daily for 3 months already, lost about 20 kilos and now my muscles are building up, yet I still eat a little unhealthy.
Edit: You should know yourself how much you want to eat, balance it out with sports, don't hunger.
Not planning your diet to even the smallest degree is impossible

you do it every time you go get the groceries for the week

ot: how many situps/pushups/back bends/ do you fellas do each day
 
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Subeh

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how many situps/pushups/back bends/ do you fellas do each day
i have shit divided into certain muscle groups per workout but uh

on the day i work stomach it's usually like 100 crunches (over 3 different types) and 30 situps on top of that

pushups i've yet to incorporate into my workouts because my chest/bicep/tricep workouts are already knarly as fuck
 
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Im really bad at research i never understood how people do this shit i only cpuld ever do cardio all i have are assorted dumbells downstairs what can I do with them whats a great place to learn thus stuff for retards I dont give a shit about the sciency aspects and over complicared stuff i just want to look like not trash
 

Subeh

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Im really bad at research i never understood how people do this shit i only cpuld ever do cardio all i have are assorted dumbells downstairs what can I do with them whats a great place to learn thus stuff for retards I dont give a shit about the sciency aspects and over complicared stuff i just want to look like not trash
just look up collections of exercises per muscle group, there's heaps of websites - youtube channels too

my dad worked out a lot for me so i couldnt give you any solid links, but just look them up per muscle group; bicep/tricep, chest, stomach, back, shoulders, legs, etc

it looks complicated as fuck at first but once you've got a routine going it's as smooth as b u t t e r
 

Jimbo

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Im really bad at research i never understood how people do this shit i only cpuld ever do cardio all i have are assorted dumbells downstairs what can I do with them whats a great place to learn thus stuff for retards I dont give a shit about the sciency aspects and over complicared stuff i just want to look like not trash
there's probably plenty of trainers on youtube you can look at

i mean heres one i just found looking it up right now
 
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just look up collections of exercises per muscle group, there's heaps of websites - youtube channels too

my dad worked out a lot for me so i couldnt give you any solid links, but just look them up per muscle group; bicep/tricep, chest, stomach, back, shoulders, legs, etc

it looks complicated as fuck at first but once you've got a routine going it's as smooth as b u t t e r
Is working out with your father when youre legally an adult cringe
 
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Subeh

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Is working out with your father when youre legally an adult cringe
we dont work out at the same time bro

but im grateful he's helped me; he used to work out metric shittons so he could play golf much more efficiently, so all the knowledge was already there

i wouldnt have made the progress i have if it werent for him
 

Ond

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i have shit divided into certain muscle groups per workout but uh

on the day i work stomach it's usually like 100 crunches (over 3 different types) and 30 situps on top of that

pushups i've yet to incorporate into my workouts because my chest/bicep/tricep workouts are already knarly as fuck
morning routine is 20 pushups, 30 squats, 20 sit ups
night/after cardio routine (before shower & bed) is 20 pushups, 30 back bends and 20 sit ups

doesn't need to be anything brutal, it's just to get the rest of the groups you don't get covered in and it's pretty easy to do

it being spread over the day also makes it a lot easier
 

Plankster

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is 2019 the year of the gymbros?

who else here /workout plan/
Been hitting the gym more and more over the years and am starting to become really proud of my body, muscles growing and stamina getting better. I also think more of what I put in my body nowadays.
 

Gungeoneer

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i mean depending on what you're going for then burgers and stuff can be pretty good for it

as long as its from non-fast food chains

Not planning your diet to even the smallest degree is impossible

you do it every time you go get the groceries for the week

ot: how many situps/pushups/back bends/ do you fellas do each day
I actually switched to do these two daily:

and afterwards this:

When I feel more confident I will go up a level with the ab workout, just recently switched to level two. Great workout to be honest.
 

Subeh

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morning routine is 20 pushups, 30 squats, 20 sit ups
night/after cardio routine (before shower & bed) is 20 pushups, 30 back bends and 20 sit ups

doesn't need to be anything brutal, it's just to get the rest of the groups you don't get covered in and it's pretty easy to do

it being spread over the day also makes it a lot easier
oh yeah it's just down to preference really, i much prefer attacking each muscle group rather than doing overall type stuff

also @Snowl workouts are gonna be entirely based on your goal and what kind of restrictions you have (be it anything from medical restrictions to equipment restrictions) but here's mine if it helps you get a good idea

(1 set = 10 repetitions, for reference)
(warm ups you use less weight, but do 12 repetitions)
(you can look these up by name, it should all come up)

day 1 - chest/shoulders:
chest: 3 sets chest press (cable machine) - warm up
chest: 3 sets pec deck (cable machine) - warm up
chest: 3 sets lateral laydown (cable machine)
chest: 3 sets low incline bench press
chest: 3 sets single dumbbell bench press
chest: 3 sets normal barbell bench press
chest: 3 sets chest incline flies
shoulders: 3 sets close grip pulldown (cable machine) - warm up
shoulders: 3 sets lateral pulldown behind (cable machine) - warm up
shoulders: 3 sets wide grip pulldown (cable machine)
shoulders: 3 sets upright barbell
shoulders: 3 sets seated barbell military press
shoulders: 3 sets single-arm linear jammer
day 2 - bicep/tricep
bicep: 3 sets dumbbell bicep curl - warm up
bicep: 3 sets barbell curl
bicep: 3 sets hammer curl
bicep: 3 sets standing bicep curl (cable machine)
bicep: 3 sets incline hammer curl
tricep: 3 sets cable rope overhead (cable machine) - warm up
tricep: 3 sets tricep bench press
tricep: 3 sets cable pushdown (cable machine)
tricep: 3 sets seated tricep press
tricep: 3 sets cable rope overhead
day 3: back/stomach
back: 3 sets wide grip seated cable row (cable machine)
back: 3 sets dumbbell incline row
back: 3 sets barbell deadlift
back: 3 sets decline bench dumbbell pullover
back: 3 sets one-arm deadlift (i dont recall the actual name, so this is it - essentially just lifting it entirely with your back)
stomach: 3 sets crunches (cable machine) - warm up
stomach: 3 sets (of 20) crunches
stomach: 1/2 sets cross crunches
stomach: 1/2 sets long arm crunches
stomach: 60 second full/elbow plank
stomach: 3 sets (of 20) crunch kicks
stomach: 1/2 sets (of 20) flutter kicks
stomach: 1/2 sets (of 20) leg raises
day 4: legs
1h treadmill
3 sets leg extensions
3 sets floor calf raise with dumbbells
3 sets dumbbell full squat
3 sets stiff legged dumbbell deadlift
3 sets barbell deadlift (entirely using your legs to lift, as opposed to back deadlifts)
3 sets cable kick-back (cable machine)
then 3 days rest

it's entirely up to you what you want to do; i must admit i torture myself a lot, but it's only a mindset thing - i feel as though the more i push, the more progress i make.

hope it helps lad

workout music YEEEE



 
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Rabid

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all this tuna talk reminds me of the time i unrionically got served pasta and tuna with ketchup on-top

that was considered a good breakfast at the hotel
Tuna pasta is good.

Who the actual fuck adds ketchup.
 

Erid

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i pledge on my life

spicy tuna straight from the can is one of the best things i've ever had

@Erid would strangle me for not eating it just from springwater but fuck i cant help myself
As long as your protein intake is about 1.5-1.7 grams for every kg in ur body ull be fine, it's more of a matter of if you e got a high body fat percentage that makes it matter if you intake more calories
 
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