Bodyweight Fitness: Update 2 years |
- Update 2 years
- New to all of this
- How to gain weight as an ectomorph
- Frustrated with my weight gain. Need Advice.
- Left Shoulder Impingement?
- How do I incorporate some "pull" on vacation?
- Am I doing too much cardio
- Body fat percentage and calisthenics progression question
| Posted: 24 Jun 2021 10:14 AM PDT Hey Reddit I'm back, more knowledgeable, stronger, and better than last year, I am writing this post in hopes of helping people out, and because I am bored. Ofc you can dm me any questions or comment (preferably comments so more people can see) https://imgur.com/gallery/ue1XpIW From last year a lot of my views have changed and some things I still agree with and some I don't so I'm here to talk about these topics Topic 1: training programming plateau proof last year I believed you could train hard everyday and see progress, which at the time was true but as you make progress and gain knowledge you learn how to destroy your body more efficiently and effectively. Now I need my rest days, if I train hard everyday my body would really be fried like a nugget. Anyways compared to the way I program right now my training programming last year was pretty bad (but not garbage). Now I program in cycles, and control my parameters. With this you can overcome plateaus with no problem. The way I do my cycles is in a 4-6 week period, is set a goal, adress what needs to be addressed (parameters) make a training routine, and do it. Sounds simple but it's complicated. You need to know about exercise selection, fatigue management, and you have to know your body, which with experience you learn to do. A got a coach which helped me learn about these things. It takes a long time to learn proper training and even longer to implement it, so if you truly want to be elite, do yourself a favor and learn!! Ps. I don't train legs for muscle mass, I train them for activation, mobility, flexibility, and general health, I disagree with my statement from last year to completely avoid exercises. Now I believe every exercise can be scaled to your level, if you want to do full rom sissy squats buildup to it. My goals right now are : full planche 5 secs, straddle press 2 reps, just started training for iron cross going for 3 secs, and flpu clean 3 reps with TOUCH Current level: https://imgur.com/gallery/HPFjfu8 Topic 2: nutrition gaining muscle. THE SECRET TO GETTING LEAN Same as last year, low calorie foods, lots of food low calories means you get to eat a lot more food and stay satiated. I don't count calories anymore, the way I stay lean is every morning I look in the mirror and decide if I need to eat more, less, or keep doing what I'm doing, I don't even have to step on the scale. compared to last year I use to count calories, but now I don't, the time I spent counting calories was very helpful and I recommend some of you guys do it for atleast 1 week, I gave myself the knowledge to be able to look at a plate of food and estimate how many calories it has, it's helpful. I still agree with the fact that you DONT HAVE TO BULK TO GET MUSCLE. Just eat untill your satisfied, with this method I now weigh almost 8 pounds heavier than what I did last year. Now the secret to getting lean, ready??? Ok the secret to getting lean is… BUILD HABITS!! what's a habit? Something you repeatedly do sometimes without even thinking about it. Well how do I build habits? Theirs a few steps which are simple to implement I'm not going to go very in depth but I'll give you some pointers; use the least amount of will power as possible, make your new habit very convenient and enjoy it, to break bad habits like eating junk food, make the habit invisible and unattractive. Invisible- don't buy it in the first place (you won't get cravings to eat donuts if you can't even see them let alone having them cross your mind) and make it unattractive by reminding yourself that certain foods are bad (donut - high in calorie, low in protein, doesn't help me get where I want to be, I don't want it.) ofc this doesn't mean DONT eat junk food, just point it out verbally for example: I see a donut, it's high in calories and it won't help me with my goals, but it tastes good and I want to eat it, so I will. Everything humans do is based on habits and building new ones can be very helpful, nutrition is just one of the ones I implemented in my life. Anyways I recommend getting the book atomic habits, I've been reading it and it's been helpful, not only with nutrition but with other habits. Ofc any questions comment or dm Topic 3: my life and whatever else Lots have changed and lots haven't compared to last year.I still love anime! My favorite is one piece. Back then I use to use motivation to train but now I don't (it's a habit :O) like j cole said "their is no homeless man in the streets hungrier than me" that's me with calisthenics. Compared to last year 2 years of training experience in total, year 1 general fitness, and this update is when I took calisthenics seriously as a sport 1 year, so it's technically 1 year anniversary of doing calisthenics seriously. But all around 2 years in total Books I recommend: atomic habits, and the 4 agreements, I started reading some time ago and it's very enjoyable especially when listening to Lofi music Anyways any questions I'm happy to answer I know I probably did a bad job with this update but I tried my best! Also lots of people ask me to coach them, and what not, dude I can barely even train myself how I'm I supposed to coach you lol although I will help you with the knowledge I have for free And yes I was wearing a straw hat like luffy does during my planche training haha [link] [comments] |
| Posted: 24 Jun 2021 09:37 AM PDT Hello world! I wanted some advice on getting started and the things I currently use. I'm 30 years old, 5'9", and 202 lbs I've been using the "My Fitness Pal" App to track calories and has suggested I eat 1585 calories a day I did tell it I do minimal exercise. Been doing that for about 2 weeks now and fasting till about 1-2 pm since I really don't like breakfast. Some opinions/suggestions on this would be super helpful. Next I'm wanting to start the RR, but I have a hard time with analysis paralysis on things. What would be a good progressive start for me? I have a vacation in Jamaica in 2 years and want to be at my target weight of 165. That's my big goal and to have a similar physique to Dejan Stipke since I'm larger and a bulkier physique seems like it would suit me. Thank you for your help! I just found this sub and am super excited to get started ASAP :) [link] [comments] |
| How to gain weight as an ectomorph Posted: 24 Jun 2021 11:03 AM PDT Hi! I'm an 18 year old male (6 ft 4, 154lbs - I know, I know, I'm super skinny, hence why I'm asking the question), and I really want to start working on not looking like a skeleton. I understand the premise behind gaining weight - lots of food and a healthy diet. But I've been looking online and everyone seems to be giving different advice, some say I should exercise, some say I should focus more on getting an excess of calories and working out won't really help. The problem is my appetite. I know I should eat more smaller meals throughout the day and not fill myself to the point of being sick, but there are times when I'm not hungry at all for hours on end, and then there are times when I can eat all day. In the end, I'm an ectomorph and I guess my metabolism is super fast because it seems like no matter how much I eat I just can't get any bigger. Been like this pretty much all my life. My main goal is to make my arms bigger (I have a bit of a belly but super thin arms and pretty thin legs). If anyone knows which foods I should eat that will help me eat consistently and get me the nutrients I need without filling me up to the point where I feel super sick, please let me know. Any tips on exercise to get bigger arms will also be very useful. I know getting bigger is a long process and it can't happen overnight, but for some reason not being able to get bigger at all demotivates me. Any tips will help a lot! (btw I couldn't find a proper sub to post this in, so if anyone knows a more appropriate one, please redirect me). Thanks. [link] [comments] |
| Frustrated with my weight gain. Need Advice. Posted: 24 Jun 2021 11:38 AM PDT Hey everybody, so I'm 20M, 6'0, and 149 lbs. I played sports in high school, so I'm very lean, but I wouldn't call myself "muscular." This summer I've made it my focus to gain real muscle and weight, so I've upped my caloric intake massively and have been hitting the gym 4-5 days a week for the past month. According to a calorie calculator, I should eat 2500 calories a day to maintain my current state, and consume anywhere from 3000+ calories to gain weight. For the past 24 days, I've been eating SO much. Meats, veggies, yogurt, cheese, nuts, oats... all of the things they say you should eat. I've been tracking what I eat, and I average around 3200 calories a day. I've consistently eaten more in these past three weeks than I have in my entire life. The frustrating thing is that I see no progress on the scale. I'm still the same weight I was at the beginning of the month. What do I do? Eating has always been a difficult thing for me, hence why I'm an ectomorph... pushing myself to consume 3000 calories a day made me think I was going to vomit after every meal/snack the first week. Do I up my intake? Is it too early to see any progress?? Need some encouragement/advice, because this is all bumming me out. Sidenote- I know it's too early to see true muscle gain, but I feel like I should see at least some weight gain since I've been eating so much for almost a month. [link] [comments] |
| Posted: 24 Jun 2021 09:29 AM PDT Hello people, Before going on, this is my first ever Reddit post. Second, my english is not the best. Third, I have not seen any subreddit for injuries so it seems to be ok to be posted here. TLDR:
My left side is the weakest side of my upper body, whenever I do unilateral exercises I feel somewhat of a cramp in the zone of the middle deltoid, and also that this zone gets stuck. Such exercises where this happens are archer push ups, comando pull ups, pull ups with a mixed grip (one hand is overhand and the other is under), even rings push ups (which is not a unilateral exercise, but very rare to happen), one arm scapula pull ups. This also happens if I sleep over my left shoulder, however since I have been doing external rotations, full cans and YTLW it almost disappeared when I sleep. Although I have the cramps they do not hinder me from doing anything and I do not feel any pain, but I feel a weird sensation and that the movement of the arm is/can be somewhat different. At a time, I thought that this could be a type 3 acromion, but a doctor told me that my acromial is not hooked (I have a MRI of the left shoulder). How can I avoid this? Is it normal? Is it hazardous for my shoulder? (After a number of impingements structures can tear.) Is it a strength imbalance? As I said, I have been doing some extra workout such as external rotations, full cans, YLTW, face pulls and rear deltoid but it is not helping that much. Thank you so much! in advance. [link] [comments] |
| How do I incorporate some "pull" on vacation? Posted: 24 Jun 2021 12:16 AM PDT Hey everyone. I'm looking for advice. I'm only about 4 months in to consistent, 3x week calisthenics. I'm getting involved partly for aesthetics, partly to enhance my mountainbiking hobby. Loving it, and have enjoyed lurking here. Anyways, later this summer I'm about to head out on a mountainbiking vacation where I wont have a door frame to hang a pull up bar, nor will I be beside a park with bars. I'm not worried about maintaining my exact routine while away, but I'd love to still do some resistance work a couple times a week while I'm gone. I don't mind just doing burpees or shrimp squats and pushup variations or something to maintain a bit of push and leg strength. But I can't figure out how to incorporate some pull without equipment. How do you all hack some pull work when you dont have a bar or rings? Or do I need to relax and just ride my bike and drink beer and then fly at it again when I get home? Advice pleaze [link] [comments] |
| Posted: 24 Jun 2021 07:01 AM PDT 20M 5'8'' currently weighing 183lb, and I'm trying to lose fat while maintaining muscle. I want to know if I'm doing too much cardio and whether I need to slow down. I do cardio every day of the week. For 5 days I swim an hour every day at a decent pace, and for 2 days I do a long run, typically 3-4 miles at a 8:30 min/mile pace which is pushing myself. On top of that I try to walk 2-4 miles a day. I also do the recommended routine for resistance training 3 days a week. As for calories, I eat around 1800-2000 cals a day, and combined with cardio I get around a 700-1000 cal deficit a day. I've heard opinions ranging from this is a little too much to this is about max I should aim for. I try to get enough protein - I eat around 30g of protein powder a day as well, because I'm not sure if I get enough protein otherwise. I started out at around 190-192 lbs, and I've gotten to 183 lbs in 6-7 weeks. My clothes (pants and shirts) have fit better since after week 2 or 3, and apparently according to others my waist looks thinner now; however, my thighs still look as big as before and my stomach still has an outwards curve (not sure how much smaller it's gotten, I can't really notice). Here's why I'm asking. I'm concerned about becoming "skinnyfat" with low weight but a high fat ratio as some sites say could happen with muscle loss. Am I doing too much cardio? Or doing anything else wrong? [link] [comments] |
| Body fat percentage and calisthenics progression question Posted: 24 Jun 2021 05:45 AM PDT I had heard a YouTuber say that 12-15% body fat is a sweet spot to be able to still gain muscle and be able to progress into some of the more advanced skills. But I'm still in the beginning phase working on shoring up weaknesses in pull ups (3 sets of 7), vertical pushing and abs/l sits. I'm at about 18% body fat. Is it best to cut down to 12-15%? Will this help me do more pull-ups/vertical pushing in terms of less weight to lift? Or should I eat for bulk and try for more muscle to progress these exercises? I don't want to cut and then not be able to progress in my workouts, which would be demotivating. Thanks, appreciate you guys Edit: Thanks for the advice all. I'm probably over thinking things. I'm going to focus on training, and making my diet healthier in general rather than trying either to cut or bulk. When or if I stop progressing I'll address the issue then. [link] [comments] |
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