Working out / Bodybuilding thread

[UK_Palms]

So there is probably quite a few of us on here who have been working out over the years, either in the gym, or at home. Others may get their exercise from the gardening, or have plans/aspirations to get in shape and lose some weight, perhaps so they can stay on top of the gardening properly. Either way I thought I would make a thread for this so people can share their experiences or journey's.

I started working out in the gym at 17 and competed in powerlifting contests during my early twenties. At one point I could deadlift 600 pounds and bench press over 400 pounds for reps. I had a few injuries over the years and backed away from the gym a bit around 27. Then following the Covid lockdowns, I stopped going to the gym completely for over a year and then only went back sporadically after i.e. 2-3 times a month, then not at all for say 2 months. Last year there was a period of 5 months where I didn't step foot in the gym once, and as of right now, I have only been to the gym 3 times so far in 2024. I also don't work out at home at all, which I probably should have done.

Consequently, I have dropped muscle mass and gained fat, especially over the past 2 years. I am not in great shape right now, compared to how I used to be say 5 years ago. However I am adamant about getting back on track and certainly dropping body fat %, which is the main priority right now. I don't need to build muscle mass as I am carrying a fair bit of size still. I do however need to get some definition back and tone up a fair bit. I also expect to drop muscle mass while cutting down body fat % due to the calorie deficit. I will also try to start lifting weights properly on 2-3 days a week, as well as maybe incorporating some cardio.

Start date - 28/03/2024 (photos taken past 2 days)

Weight - 265 pounds / 119kg / 18.8 stone

Body fat - 25% (approximate)

Height - 5'10.5

Age - 31

 

I will update again in a month's time and see how much body fat I have dropped and how much more defined I get. Hopefully I get a bit more fitter for the gardening season that is coming up, since I do find myself out of breath a fair bit nowadays (although that is likely also due to the vaping). Either way I need to get healthier again, especially now that I am into my 30's.

If anyone else wants to share their advice or experiences, or post their own progress photos if they are on a fitness journey, feel free. 

Edited March 28, 2024 by UK_Palms

[Kim]

Good luck on your journey and don't give up. Your age (30s and 40s) is kind of a turning point for a lot of humans because life and work and family can get complicated and suck up all your time and energy. It can become easier to plop in front of a computer or tv at the end of a long day than to contemplate a workout. 

There are many ways to work out and many ways to sustain motivation. Using a fitness watch or wristband can be helpful, setting prompts and reminders to get you on your feet and moving. Setting a difficult goal that also has some form of reward to it is also helpful. One of the best motivators is a workout buddy, whether a co-worker, a friend or family member to hit the gym, walk, jog, or hike with, someone who hits the pool at the same time of day as you. You can motivate each other, compete a bit with each other, compare progress, share tips, goals, insights -- so much easier than doing it all alone.

I'm not a fitness role model by any means, but I have been physically active my entire life in one way or another. In my 30s I was raising my kids and gained excess weight so slowly it didn't entirely register, and I had been doing the same-old-same-old lunchtime gym workout, so I thought I was okay. Uh, no. A few photos kind of shocked me. I joined a weekly yoga class which was its own reward -- an hour of stretching felt so good. At the same time, hiking and surfing with family became a regular thing and that helped me trim down again, especially when we set a goal to hike the highest peak in California as a day hike. It wasn't a quick fix, but sustaining the efforts over time paid off. And I've had the pleasure of hiking up many mountains. 

Now entering my 7th decade I have some joint issues, but continue to hit the gym, take walks and hikes to fend off the lure of the sedentary life. The struggle never ends, but if you can be consistent, you will have a healthier, happier life. Keep up the good work!

[UK_Palms]

Some good advice and first hand experience from Kim above! The hiking, especially uphill, and day trips that she mentions is definitely something that I want to incorporate more into my lifestyle/routine. That would make for some good cardio and just being at one with nature itself is also beneficial for the mind and body.

Unfortunately it looks like I have gone up to 267 pounds now. I am supposed to be cutting weight, not gaining. Basic maintenance for me is around 4,000 calories when factoring in my age, height, weight/size and lifestyle/work. I have been eating around 3,500 calories a day, but maybe I should drop that lower to 3,000 calories. I can't be going up to 270.

The 2 pounds that I have gained in recent days could be water weight, or some additional muscle. Cutting body fat is supposed to be the priority right now though. I am seriously lacking any vascularity at present and my forearms are a good example. They are pretty stacked, but lacking that vascular/veiny look due to the higher body fat %.

 

I think my biceps and triceps dwarf my forearms in the previous photos, making them look smaller than they are. I am wearing XL t-shirts in those photos as well and I still have issues with it constricting my upper arms.

 

I want to move down to a large t-shirt at least but I'm not sure how practical that will be, even if I cut down to say 230 or something. There's no way I would be able to train arms in the gym, although I have only worked biceps/triceps about twice in the past 3 months. Hopefully I can just cut a fair bit of fat in general and get more vascular/ripped, especially in my forearms.

Again I will post updates as I try to get more cut/lean in the run up to summer..

[kinzyjr]

  On 4/2/2024 at 2:47 AM, UK_Palms said:

I want to move down to a large t-shirt at least but I'm not sure how practical that will be, even if I cut down to say 230 or something. There's no way I would be able to train arms in the gym, although I have only worked biceps/triceps about twice in the past 3 months. Hopefully I can just cut a fair bit of fat in general and get more vascular/ripped, especially in my forearms.

Again I will post updates as I try to get more cut/lean in the run up to summer..

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I'll out myself as a former personal trainer previously certified by the ISSA (International Sports Sciences Association).  If you want to get weight off fast, the first thing to address is your diet.  It's hard to outrun your fork.  In my past, I used to use 1800 calories as my cutting amount and stay on that total for about 2-3 months to get lean.  After that, I'd stick between 2400-2800 for a maintenance period, minus holidays.  Usually, the cutting phase would get done in the spring to get rid of the Thanksgiving and Christmas weight.

You may want to consider changing your workout to train as fast (low rest periods) and as heavy as possible.  The best way I've found to do this is to superset exercises that work opposing muscle groups to provide the first muscle group a chance to rest while the second is working, and make the first muscle group less able to oppose the second muscle group during the second exercise.

Some good examples of supersets or alternating sets done in this manner:

• DB Bench Press + DB Bent Row OR Seated Pulley Row
• DB Shoulder Press + Pulldowns
• DB Curl + Triceps Pushdown
• Hammer Curl + Rope Triceps Pushdown
• EZ Bar Curl + Lying Triceps Press
• Crunches + Back Extensions
• DB Front Raise + DB Pullover
• DB Reverse Lateral + DB Incline Fly
• DB Side Lateral + DB Decline Fly
• Leg Extension + Leg Curl

Consider it, and hope it works for you.  Everyone's body is different.

[UK_Palms]

Well my cut, or training, is not going well at all. Tonight I had a Burger King for dinner. Not to mention the other 5,000 calories or so that I have consumed today in the way of energy drinks, milkshakes, pasta, wraps, onion rings, ice cream etc. Not good. 

I haven't even stepped foot inside the gym for 10 days now. So yeah, it's really not going great. Pretty annoyed with myself. It isn't a motivational thing, I have just been so busy with work and the gardening, especially in regards to my tomato and pepper projects, which I have posted about on here more than anyone. Being mega busy is an excuse, but eating all the crap isn't. That's on me 100%.

Anyway... update... weight has gone up to 271 pounds / 123 kilograms / 19.3 stone. Only got arm photos because there ain't no way I am showing off my gut lol... 

Biceps/triceps holding out around 20 inches at least... also benched 430lb for 4 reps and deadlifted 585 pounds for 3 reps a few weeks back. So still pretty strong from my powerlifting days. Just need to cut down body fat % still.

Photos taken tonight. Last in the gym 10 days ago on 7th May.

[kinzyjr]

  On 5/18/2024 at 2:14 AM, UK_Palms said:

So still pretty strong from my powerlifting days. Just need to cut down body fat % still.

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Something that tends to help maintain discipline is tracking your calories and macros.  You can use an app like MyFitnessPal to do it or go old school with a spreadsheet or a pencil/paper log book.  When you're keeping track of the inputs during the day, you're much more likely to stop when you know you're about to go over your limit.  Trainees also tend to pick foods that give them more wiggle room like turkey or chicken vs. red meats or pork products.

[SM458]

Consistency is key, you see the results mate! 

[BeyondTheGarden]

Apps are for kids.  I built a spreadsheet 3 or 4 years ago and it has served me well.  At my peak I stayed between 180-190 (I'm 5'7") and ~9PBF year round. 

I go through seasons of life, sometimes I'm counting every calorie, lifting for 1.5-2 hours per day, using all the supplements.  Other times I don't pick up a weight for months on end.  

I have neuropathy and reduced nerve signalling to my right pec and a few other muscles due to my cervical spin being so jacked up that it's now held together with titanium in 2 places.  Due to the reduced nerve signals, my right pec will never be able to receive full signal or push as hard as my left pec.  So my body is lop-sided although I train my right pec about 50% more volume than left.   That ended me being good at bench, so I now stick with chest flies/DB press as there is more bilateral control/activation.   Actually a lot of my lifts are nonstandard due to back and shoulder issues.  

Anyway.  I don't care if it's bodybuilding, power lifting, running, bicycling, swimmin; training is (should be) fun and is wonderful for you (unless you're destroying your body which some do) and I always like seeing people getting after it.  

Back on the calorie thing real quick (and training in general) - it seems like 90% of the information out there about diet and training is WRONG.  All these influencers and people trying to sell you something.  It's all garbage.  Count calories.  Full ROM, train to failure, then keep going.  Rest hard.  Do it again.  

[kinzyjr]

@BeyondTheGarden Great work on the spreadsheet.  Some time back I was working on an application called Virtual Trainer and posted it on SourceForge.  It isn't complete by my definition, but what is there is helpful for folks pursuing various fitness goals.

https://sourceforge.net/projects/virtualtrainer/

I kept a spreadsheet somewhat similar to yours for a while.  Either way, whatever a person has to do to keep consistent on their diet and exercise regimen is worth the time.

[BeyondTheGarden]

@kinzyjr it is definitely worth the time.  I'm jesting with the apps being "for kids", although I think the benefit with the spreadsheet is that i have a more complete picture of where your calories are coming from, and I can dial it in with precision.  

I have a friend who has done a few bodybuilding competitions and he was using an app for some time, and it worked fine for him.  That's one of the wonderful things about fitness, it is highly individual.   Whatever works, works.  I just hate all the gimmicky "you need this product and you'll look like me!"  when the truth is 99% of those guys have been on steroids for the last 10 years.  Which I'm not opposed to at all, but don't lie to people, don't send them down the wrong path.

  On 5/18/2024 at 2:14 AM, UK_Palms said:

Well my cut, or training, is not going well at all. Tonight I had a Burger King for dinner. Not to mention the other 5,000 calories or so that I have consumed today in the way of energy drinks, milkshakes, pasta, wraps, onion rings, ice cream etc. Not good. 

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A cheat day once in a while will keep you sane.  If you're cutting, I assume you're in a 500 cal deficit, as long as you're consistent and training right, a cheat day once in awhile will have no observable impact.  I've been pushing hard for the last 7 or 8 weeks and this weekend we had a four-day for memorial day.  I have not lifted a weight these last 4 days.  That's too long, a rest day every once in awhile is also a good thing but my 4-day-rest-day(s) is way too much. 

[BeyondTheGarden]

  On 5/27/2024 at 11:33 PM, kinzyjr said:

@BeyondTheGarden Great work on the spreadsheet.  Some time back I was working on an application called Virtual Trainer and posted it on SourceForge.  It isn't complete by my definition, but what is there is helpful for folks pursuing various fitness goals.

https://sourceforge.net/projects/virtualtrainer/

I kept a spreadsheet somewhat similar to yours for a while.  Either way, whatever a person has to do to keep consistent on their diet and exercise regimen is worth the time.

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Forgive me I'm a caveman.  I downloaded the file but it's a batch of files I don't know how to install. 

That app looks quite comprehensive.  I enjoy the pains of tracking numbers and metrics as much as the pump and seeing growth. 

[Chris Chance]

Keep it up! I have been doing calisthenics for over a year now it's really starting to pay off! I started off just trying to do 100 pushups a day then eventually it hit 200. Now I'm also doing pull-ups, dips, deep squats, and lots more including core. At this point I feel amazing for being 38. 

[BeyondTheGarden]

  On 5/28/2024 at 6:07 PM, Chris Chance said:

Keep it up! I have been doing calisthenics for over a year now it's really starting to pay off! I started off just trying to do 100 pushups a day then eventually it hit 200. Now I'm also doing pull-ups, dips, deep squats, and lots more including core. At this point I feel amazing for being 38. 

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Have you tried pistol squats?  I switched from back squats to pistol squats after getting titanium hardware in my spine, and I really think they may be one of the most kinematically correct exercises for quad development.  It's amazing how taxing they are considering it's only a bodyweight exercise. 

Do you do calisthenics in supersets, like an interval workout? 

[kinzyjr]

  On 5/28/2024 at 1:02 PM, BeyondTheGarden said:

Forgive me I'm a caveman.  I downloaded the file but it's a batch of files I don't know how to install. 

That app looks quite comprehensive.  I enjoy the pains of tracking numbers and metrics as much as the pump and seeing growth. 

Expand  

The issue isn't yours, it's the file.  Since it was a source code sharing platform, the file that downloads by default is the source code for the project, so not suitable for use by an end-user.  To get the file that will actually launch the program, click on the Files tab and download the Virtual Trainer 1.0.zip file.