I just joined a gym now what? - Page 33

Precisely.

I'll try bumping this.

I've lost 50 lbs. (260 lbs. - 210 lbs.). I wanted to get to a normal weight (190 lbs.) before weight training because it's easier to starve myself and go for walks versus find a balance with caloric surplus (slight) and weight training. There's gotta be a way that it can work though because I need to sculpt some areas and still lose fat. Plus, I need to blast it in the gym to get rid of all this god damn anxiety. I've just been having a hankering to hit the gym but do it the right way.

It's a noobie question as old as time:

Weight loss or recomp?

I think I'll go with slight caloric deficit recomp but now the most noobiest question of all time:

What program do I do?

On November 18 2024 02:16 RiKD wrote: It's a noobie question as old as time: Weight loss or recomp? I think I'll go with slight caloric deficit recomp but now the most noobiest question of all time: What program do I do?

The main thing about losing weight and sculpting your body is exercising consistently.

Once you are able to consistently lose weight, then focus on sculpting the major areas: chest, arms, and legs (most guys focus on arms, chest, and abs, like me). Once you see your muscles start to get defined, it'll push you to go further in workout routine.

Start with the basics. Don't try to do some crazy routine when you first start or else you will likely fail said routine.

I might just say fuck it and do a bro split. Greyskull is the best but I am not motivated to do it.

I don't want to try and copy some guy that is roided out the gills. I just want a nice program that I am motivated to do at over 30 years of age. I always liked doing bro splits but it always amounted doing a Dorian workout for back, an Arnold workout for chest, a Ronnie workout for legs, then I have to figure out shoulders and arms. I'm looking for symmetry as well. So, I don't want to be shaped like a lightbulb. The biceps should be the same size as the calves. Even though calves seem to be largely genetic from my experience. Same with abs. I've seen my abs. They look good with out any training. The problem is all this bloody fat covering them.

I got into the gym today. I was doing some db bench press with barely any weight. I'm so weak it's embarrassing. Glad I finally got into the gym to realize this. Also, I had trouble getting up off of the bench when I was done with a set so I was embarrassed and did db incline bench press instead. Did 4 sets of 8 with barely any weight but at least that felt good. We'll see how sore I am tomorrow. So, I just did those sets and jetted. At least I drove there and went in and did something. That something is better than nothing. I have a consultation with someone on Thursday so it will be interesting to see what he has to say.

Another noob question I don't think I've ever gotten the solution:

How much protein do I need to build muscle?

1g of protein per lb. of body weight is a lot

It seems like .5g of protein per lb. of body weight is ok.

i bought a year of gym member and have barely went lately feeling lazy sigh

On November 24 2024 02:07 RiKD wrote: It seems like .5g of protein per lb. of body weight is ok.

IIRC studies showed roughly .7 grams was about as much as you need and more than that did not show any significant difference. I am going off my memory though from about 7~ years ago. 0.7 really isnt that much though. Its just a chicken breast or some other protein with every meal and its even easier if you add in a shake.

EDIT: FWIW I have heard it mentioned for the protein intake that realistically you should go by your lean mass not by your total bodyweight. IE if you were 250lbs but 40% bodyfat. You would consider yourself 200lbs for the calculation. Since that would translate to being 200lb 20% bodyfat equivalent. So in that case you wouldn't see much difference results. Though I don't recall any science looking at that.

On November 19 2024 04:52 RiKD wrote: I might just say fuck it and do a bro split. Greyskull is the best but I am not motivated to do it.

I LOVE greyskull. I did it at 36 coming back to lifting after 6 years and it was great. Really flexible

On November 25 2024 15:43 lostaccount wrote: i bought a year of gym member and have barely went lately feeling lazy sigh

Just get after it and everything will be ok.

On November 25 2024 16:42 DooMeR wrote: Show nested quote + On November 24 2024 02:07 RiKD wrote: It seems like .5g of protein per lb. of body weight is ok. IIRC studies showed roughly .7 grams was about as much as you need and more than that did not show any significant difference. I am going off my memory though from about 7~ years ago. 0.7 really isnt that much though. Its just a chicken breast or some other protein with every meal and its even easier if you add in a shake. EDIT: FWIW I have heard it mentioned for the protein intake that realistically you should go by your lean mass not by your total bodyweight. IE if you were 250lbs but 40% bodyfat. You would consider yourself 200lbs for the calculation. Since that would translate to being 200lb 20% bodyfat equivalent. So in that case you wouldn't see much difference results. Though I don't recall any science looking at that.

.7 isn't that much but I am coming from a place of starving myself and not worrying about protein whatsoever. To get 40g of protein out of a meal will be a decent amount of calories unless I want to go chicken and broccoli life which I don't think I want to do. I might start cooking a bunch of chicken and potatos up and living that life. The problem is I want to lose at least another 10 lbs. It's conflicting goals but people on the internet say it's possible (recomposition).

On November 25 2024 16:50 DooMeR wrote: Show nested quote + On November 19 2024 04:52 RiKD wrote: I might just say fuck it and do a bro split. Greyskull is the best but I am not motivated to do it. I LOVE greyskull. I did it at 36 coming back to lifting after 6 years and it was great. Really flexible

My beef with greyskull is it's heavy bench press and heavy upright press but there is no rear dealt / upper back / rhomboid / trapezius work to balance that out. I ended up injuring my shoulder on that program which put me out of commision in a way until now. It is a great program I just have some bad feelings with it. I was talking to the General Manager of the gym and he mentioned one of the best ways to recompose my chest is to improve posture with rowing work.

On November 26 2024 03:52 RiKD wrote: Show nested quote + On November 25 2024 16:42 DooMeR wrote:   On November 24 2024 02:07 RiKD wrote: It seems like .5g of protein per lb. of body weight is ok. IIRC studies showed roughly .7 grams was about as much as you need and more than that did not show any significant difference. I am going off my memory though from about 7~ years ago. 0.7 really isnt that much though. Its just a chicken breast or some other protein with every meal and its even easier if you add in a shake. EDIT: FWIW I have heard it mentioned for the protein intake that realistically you should go by your lean mass not by your total bodyweight. IE if you were 250lbs but 40% bodyfat. You would consider yourself 200lbs for the calculation. Since that would translate to being 200lb 20% bodyfat equivalent. So in that case you wouldn't see much difference results. Though I don't recall any science looking at that. .7 isn't that much but I am coming from a place of starving myself and not worrying about protein whatsoever. To get 40g of protein out of a meal will be a decent amount of calories unless I want to go chicken and broccoli life which I don't think I want to do. I might start cooking a bunch of chicken and potatos up and living that life. The problem is I want to lose at least another 10 lbs. It's conflicting goals but people on the internet say it's possible (recomposition).

assuming 150g of protein a day thats only 600 calories a day. Even something like 1600 calories a day i would say is starvation levels. When i cut i usually aim for losing 1 pound a week and typically hit around 1800 calories a day while still going over and losing like 1.2lb a week

On November 26 2024 04:00 RiKD wrote: Show nested quote + On November 25 2024 16:50 DooMeR wrote:   On November 19 2024 04:52 RiKD wrote: I might just say fuck it and do a bro split. Greyskull is the best but I am not motivated to do it. I LOVE greyskull. I did it at 36 coming back to lifting after 6 years and it was great. Really flexible My beef with greyskull is it's heavy bench press and heavy upright press but there is no rear dealt / upper back / rhomboid / trapezius work to balance that out. I ended up injuring my shoulder on that program which put me out of commision in a way until now. It is a great program I just have some bad feelings with it. I was talking to the General Manager of the gym and he mentioned one of the best ways to recompose my chest is to improve posture with rowing work.

Everytime Ive run greyskull its always been with atleast a 2:1 ratio of back to chest volume. I am not sure what template of it you were using but just looking at my old spreadsheet now. I see that i had bench for the typical 3x5 (amrap on the last one) followed by 3 sets of rows and next day when i was doing OHP i was doing lat pulldowns also 3x5. Though personally i would never do it with that progression i always did a 3x10 for all my back work. So not sure what template you were using but i'd definitely say it wasn't ideal. Greyskull is incredibly modifiable allowing for lots of replacements of exercises. For a while i wasnt even doing OHP i was just doing seated dumbbell press and adding in facepulls with a 3x10 progression on dumbbell pressing again for more volume

So just napkin math i was ending up with roughly 90 reps of back work on main compounds of back, vs just 60 on chest assuming i was getting 10 reps on my amraps which i was for a while since i slowed the progression down to 2.5lb increases very early on. So not quite 2:1 i guess but still very large amount of back work compared to pressing

EDIT: Actually i forgot i also was doing shrugs on my OHP days

On November 26 2024 17:10 DooMeR wrote: Show nested quote + On November 26 2024 04:00 RiKD wrote:   On November 25 2024 16:50 DooMeR wrote:   On November 19 2024 04:52 RiKD wrote: I might just say fuck it and do a bro split. Greyskull is the best but I am not motivated to do it. I LOVE greyskull. I did it at 36 coming back to lifting after 6 years and it was great. Really flexible My beef with greyskull is it's heavy bench press and heavy upright press but there is no rear dealt / upper back / rhomboid / trapezius work to balance that out. I ended up injuring my shoulder on that program which put me out of commision in a way until now. It is a great program I just have some bad feelings with it. I was talking to the General Manager of the gym and he mentioned one of the best ways to recompose my chest is to improve posture with rowing work. Everytime Ive run greyskull its always been with atleast a 2:1 ratio of back to chest volume. I am not sure what template of it you were using but just looking at my old spreadsheet now. I see that i had bench for the typical 3x5 (amrap on the last one) followed by 3 sets of rows and next day when i was doing OHP i was doing lat pulldowns also 3x5. Though personally i would never do it with that progression i always did a 3x10 for all my back work. So not sure what template you were using but i'd definitely say it wasn't ideal. Greyskull is incredibly modifiable allowing for lots of replacements of exercises. For a while i wasnt even doing OHP i was just doing seated dumbbell press and adding in facepulls with a 3x10 progression on dumbbell pressing again for more volume So just napkin math i was ending up with roughly 90 reps of back work on main compounds of back, vs just 60 on chest assuming i was getting 10 reps on my amraps which i was for a while since i slowed the progression down to 2.5lb increases very early on. So not quite 2:1 i guess but still very large amount of back work compared to pressing EDIT: Actually i forgot i also was doing shrugs on my OHP days

Sounds like you were doing it right.

This is what I was doing:

OH Press 2 x 5, 1 x 5+
V-Bar Pulldown 2 x 6-8
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25 (no added weight until I figure these things out)

Bench Press 2 x 5, 1 x 5+
EZ curl bar curl 2 x 10-15
Deadlift 5+
Neck harness 4x25

OH Press 2 x 5, 1 x 5+
V-bar pulldown 2 x 6-8
Squat 2 x 5, 1 x 5+

M, W, F, etc.

This was straight out of the Greyskull book except I didn't do 1 neck harness rep

thats pretty solid rikd