*** The 2019 Gym Rats Thread ***

I have trouble making a judgement on body fat by pictures as I don't have much lean mass and every picture comparison you find is full of stacked gym bros and fitness models. Still it is the trend that counts and it's easy enough to see new definition or loss in definition over time with the mirror.
 
Avenged7Fold said:
I have trouble making a judgement on body fat by pictures as I don't have much lean mass and every picture comparison you find is full of stacked gym bros and fitness models. Still it is the trend that counts and it's easy enough to see new definition or loss in definition over time with the mirror.
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If you have a six pack, you are around 8-12%...
 
Somnambulist said:
Congrats, although it's likely somewhat higher than that in reality, since if you were 8% you'd already be shredded (8-10% is about as low as you can maintain without health consequences):

snip

Still, if you're using the same scales consistently the trend is all that matters. :)
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The amount of hunch in those pictures is disturbing.
 
iamtheoneneo said:
Honestly having flip-flopped for years, Im no longer gonna bother bulking aggresively. It just becomes to much effort to then lose weight in the run up to summer. Id rather be less Hulk and more Wolverine any day.
My favourite way to cut will be fasting in the morning and just very simple wraps in the evening. But most of it is mental attitude so you avoid snacking or going for the sugar. I find having a good reference point really helps.

This guy is really inspiring as he realistically went from a beast to bodybuilding competition worthy in like a year, which when he first started thought he was being unrealistic, but he ended up winning a few competitions lol. https://www.youtube.com/playlist?list=PLWmXtPjPs113VCAmT2WcwL4vueelpUvoa
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Cheers for that!

As far as the 6 pack goes, I'm definitely within the 20-30% body fat range. Hopefully that'll change, but there's a whole load of insulation between me and my abs.
 
Syla5 said:
Have you taken any time off the BJJ??
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I didn't do any squats/deadlifts or BJJ for about a month and it never really helped. I've been to the docs and I'm going to be getting a scan on it at some point.

In other news, I'm 3 weeks into my calorie deficit and I'm managing to lose weight and increase lifts which is positive. I can't help but feel my muscles are looking a little smaller but I guess it's just the fat around then was making them appear bigger.
 
On my 2nd week back and can say, I'm enjoying being back. Strength has took a serious hit, but hope to improve it as I go.. Now to sort my bad eating habits
 
Avenged7Fold said:
I have trouble making a judgement on body fat by pictures as I don't have much lean mass and every picture comparison you find is full of stacked gym bros and fitness models. Still it is the trend that counts and it's easy enough to see new definition or loss in definition over time with the mirror.
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Ya that can make things harder to judge, but still... unless you're super keen to get an accurate reading via a DEXA scan the mirror is usually a good enough tool.

10-percent-body-fat-male-pictures1.jpg


That said, even if you're not super jacked it should still be fairly easy to make an educated guess based off things like things like skin thickness, vascularity in places you haven't seen it before etc.
 
ShortWarning said:
I didn't do any squats/deadlifts or BJJ for about a month and it never really helped. I've been to the docs and I'm going to be getting a scan on it at some point.

In other news, I'm 3 weeks into my calorie deficit and I'm managing to lose weight and increase lifts which is positive. I can't help but feel my muscles are looking a little smaller but I guess it's just the fat around then was making them appear bigger.
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That and they'll be some loss of things like intramuscular water - you can look 'flat' but it doesn't mean you've lost any lean mass, and if you're lifting the same or more than you were then you won't have lost any skeletal muscle tissue. :)
 
Probably not worth celebrating for everyone here, but I'm hoping to squat 100 kg tonight for the first time in about 2 years, I benched 60 kg for probably the first time ever the other day, and I'm hoping to hit 80 kg on the deadlift (all 5x5 btw).

The last time I did all this, my deadlift equaled my squat, so I'm not sure why there's such a disparity at the moment. It might be due to lack of confidence and me worrying about my deadlift form a lot.
 
Good luck, you'll be fine!

Had a tedious session in a hotel gym last night. Dumbells topped out at 20kg so a bit limiting. Will be back tonight. In Saudi so there's nothing else to do.

There is a smith machine but I'm wary of using that for squats as have always read about lack natural travel.
 
Thanks! I guess doing something is better than nothing, though?

For anyone that's a beginner like me, there's an updated version of Ice Cream Fitness out:


I don't think I'll be doing it as I like my routine, but it looks OK to me.
 
Hey all, just a quick one....is this the best thread for general advice/ask a few questions or shall i create a new one? This is for totally new to the gym but managed to go 4 times a week for 3 weeks..first time ever, aged 30. :o

#bestpractise #notpostedinyears :p
 
Can feel another bout of illness coming on... so frustrating! Had to abandon the gym for 2 weeks last time! Making some good progress with my squats this week as well :(
 
mrthingyx said:
Post here. With pics. ;)
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TL;DR – New found ambition to get bigger/toned/lose stomach fat. Can you check my routine? 4 day minimum.

Background
So here goes….i am 30, waist 30” and 5”8. So a slim frame with no definition and a ‘beer belly’. I had a PT for 4 weeks a year or so ago and he taught me a lot plus provided me with a routine designed for 4 days plus focus on my weak muscles. Motivation went as the gym was too far/made excuses/went out already. Now the gym is a 1min walk away and i have a feel found desire to actually DO something about this.

I have made it to the gym 3-4 times a week for 4 weeks and already seen small changes in my body. I know diet is a huge factor so I am having a breakfast shake (proteinworks) daily plus ensuring I get at least 150g protein a day. Junk food/chocolate/crisps etc has all gone.

Weakest areas: Triceps, shoulders
Strong: Legs

Routine
I checked the Bodybuilding post for ideas but some of the routines I can’t even do with no weights…so thinking I need to go way back. Eg skullcrusher no chance…
So I do this either consec days and a day rest of gap inbetween so want to get through the below twice in a week


Back, chest, biceps (Day 1 and 3)

Incline dumbbell press 10kg 3x10
One arm dumbbell row 14kg 3x10
Bicep hammer curls 6kg 3x10 (New addition)
Preacher bench 1.25kg 3x10 (New addition)
Bicep curls 6kg 3x10
Lat pull down 35kg 3x10
Ab cruncher machine 25kg 4x10


Legs,shoulders,triceps (Day 2 and 4)

Squats 20kg (30kg on Smith) 3x10
Shoulder press on bench 6kg 3x10
Tricep rope pulldown 7.5kg 3x10
Lunges 8kg 3x10 or Leg press 80kg 3x10
Front shoulder raise 4kg 3x10
Lat shoulder raise 4kg 3x10
Ab cruncher machine 25kg 4x10

Thankyou in advance...also scared of the replies but lets see!
 
Have you thought about doing something like strong lifts? Far simpler than your programme, really nice linear progression and very well explained and proven. I've been doing it since October. Squat has gone from bar to almost 140kg, deadlift 150kg, bench 80 etc. All from bar or minimum weight.

Plenty of people here far more expert than me to comment further but as another beginner (I've been tooling about with dumbbells and aerobic stuff in the gym before) I rate it highly.

Do you have a squat rack at your gym?
 
Skidder said:
Have you thought about doing something like strong lifts? Far simpler than your programme, really nice linear progression and very well explained and proven. I've been doing it since October. Squat has gone from bar to almost 140kg, deadlift 150kg, bench 80 etc. All from bar or minimum weight.

Plenty of people here far more expert than me to comment further but as another beginner (I've been tooling about with dumbbells and aerobic stuff in the gym before) I rate it highly.

Do you have a squat rack at your gym?
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Main concern with that is (as the weights i posted show), is that my general strength is below average for someone my size and age. (in my opinion! :p)

There is 1 squat rack, incline bench press and a bench press that is opposite to incline...so legs up in the air if that makes sense. :o
 
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