Exercise Routines!

[The Buff OP]

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brb, buffop pics?

I will never post pics on here. I think by now you should know I'm not a BS guy on here. I know this may sound like a fake answer, but I never keep track of my PR's; that's a noobs thing. All I know is what is light for me, it is heavy for others. I don't bench I use the hammer strength and I do dumbbell presses for chest. I haven't dead lift in years since my injury, but I should really get back to it. lol I can squat 315, but I rather squat 225 for 20 reps. Bodybuilding is not about how much weight you can do. I have tried bodybuilding mix with power lifting and my lifts when up a lot, but I hated eating all those calories. Since people asked for my stats I hardly measure myself. My last stats were Arms 19 Calves 17.5 Quads 27.5 I forgot the chest and back.

If my grammar sucked it is because me tired.

 

[The Buff OP]

You're not a true bodybuilder if you think 6ft 185lbs is impressive. Quit giving people false advice about protein shakes and such. You don't need any of that crap just eat real food. Lift heavy and eat clean that's all you need. Btw i'm not a powerlifter. BuffOP username has been revoked.

I was actually making fun of your weight for your height *******. Bitch please, you can't tell me what I can and can't do. Of course eating food is way better for gains, but as a supplement whey protein is really good after a workout.

 

[Theafoni]

Fasting won't make you lose gains per say. Just eat enough calories once you break your fast. Lift heavy take a multi and you're good.

I've no energy to lift. Hopefully I can hit it hard after though.

 

[allojay]

I've no energy to lift. Hopefully I can hit it hard after though.

I'm the complete opposite. I lift best on an empty stomach. And fasting is indeed awesome!

 

[Ash Ketchem]

Obtain Kettlebells if looking for full body workout for functional strength. Weight lifting or isolation workouts only target certain muscle groups but if you want it to translate into functional strength then kettlebells are a great avenue for doing so.

A simple 20 lbs kettle bell can slap you silly after 20 minutes if you use it porperly.

Form is also extemely important, so starting lighter is highly recommended.

 

[TheBatman]

I was actually making fun of your weight for your height *******. Bitch please, you can't tell me what I can and can't do. Of course eating food is way better for gains, but as a supplement whey protein is really good after a workout.

Come at me Brah

 

[TheBatman]

I've no energy to lift. Hopefully I can hit it hard after though.

Lift a couple of hours after you break fast.

 

[ridethecliche]

Obtain Kettlebells if looking for full body workout for functional strength. Weight lifting or isolation workouts only target certain muscle groups but if you want it to translate into functional strength then kettlebells are a great avenue for doing so.

A simple 20 lbs kettle bell can slap you silly after 20 minutes if you use it porperly.

Form is also extemely important, so starting lighter is highly recommended.

Ah yes, that concept of functional strength and unfunctional muscle...

 

[EDMPrincesss]

How do I lose weight while eating crappy food? Is it all calorie intake?

 

[Optimus-Prime]

Well not necessarily when you shug one before a date and you get gassy.

Dude... the prote farts

How many times have you crop dusted people at the gym? I've lost count

 

[qtpai]

I have been mostly vegan (although I'm flex, since the in-laws usually eat meat with dinners and I eat there a couple times per week) over the last 3 months. Dropped 3% BF and only lost a kilo. This means I've been gaining muscle and losing a lot of fat--at the same time.

I haven't supplemented with any meat at all, or fake meats, or powders, excepting the times with my in-laws.

(Incidentally, neither did the bodybuilding greats of yore. It was all eggs and steak for them. You should know, too, that eggs are as cost-effective as protein powder--or used to be. I used to down a dozen raw per day. For a few years. Pretty sure my arteries are crying out. But that's the past, when I was serious about these things. Had exactly TheBatman's numbers, with a higher weight and height, in those days.)

Anyway, I'm not in the greatest shape, can probably only pound out 185lbs in bench press and can't dead 3 plates. But I'm convinced, at least at the lower levels, that high protein levels aren't essential to make gains. If 3% BF dropping and losing a kilo is interesting to anyone at all.

I'd say focusing on whole foods and lots of veggies is a winning strategy--at least for beginners. It certainly will never hurt your health. You can throw the protein in, but you shouldn't obsess about it. I wouldn't be surprised if current protein "recommendations" are based more on the interests of the multi-billion dollar supplement industry, than anything objective.

 

[EMDO2018]

Any new M1s gain weight recently, Im trying desperately to figure out how to not gain weight, but studying all the time requires I eat all the time. I have no time to cook except for on the weekends so I end up eating fast food, I have to squeeze in time to run and lift- and exercising makes me tired, which takes away from my study time.

 

[frosted_flake]

Any new M1s gain weight recently, Im trying desperately to figure out how to not gain weight, but studying all the time requires I eat all the time. I have no time to cook except for on the weekends so I end up eating fast food, I have to squeeze in time to run and lift- and exercising makes me tired, which takes away from my study time.

Check out http://a-doctor-in-the-house.com/ she has some seriously amazing food prep ideas/recipes. It has saved me a lot of time and money (by not buying fast food 🙂)

 

[allojay]

Any new M1s gain weight recently, Im trying desperately to figure out how to not gain weight, but studying all the time requires I eat all the time. I have no time to cook except for on the weekends so I end up eating fast food, I have to squeeze in time to run and lift- and exercising makes me tired, which takes away from my study time.

I feel your pain. It's been an adjustment for myself as well. What I do is sleep a bit earlier and wake up earlier to get my workouts in. In regards to the food issue, just cook in bulk for the week. For example, just make a lot of chicken and rice during the weekend and eat it during the week.

 

[IncognitoGuy]

Any new M1s gain weight recently, Im trying desperately to figure out how to not gain weight, but studying all the time requires I eat all the time. I have no time to cook except for on the weekends so I end up eating fast food, I have to squeeze in time to run and lift- and exercising makes me tired, which takes away from my study time.

Crockpot. Exercise after you're done studying for the day. Boom.

 

[Dtran904]

Olympic weightlifting all day. Catalyst 12 week cycle supplemented with a Hatch mesocycle

 

[S0CaLGuY]

I lifted pretty intense for 2 years but didn't lift all summer so I'm easing back into it. This is a good, basic hypertrophy workout that I've made. It doesn't require any special equipment and can be done at any non-Planet Fitness gym.

Diet: just have a caloric surplus (calculate your maintenance) and get plenty of protein.

I like 4 day splits best.

Upper I
Lower I
Off
Upper II
Lower II
Off
Off

Upper I
Barbell bench press 3x10
Bench DB Fly 3x10-15
Standing/Seated Tricep Extension 3x10
Barbell/DB Curls 3x10
Barbell/DB Incline Bench 3x10 Light

Lower I
Barbell Squat 3x10
Barbell Bent Over Row 3x10
Calf Raises 3x15-20
Wide Lat Pulldown/Chin-ups 3x10/fail
Shrugs 3x4-6 Heavy OR 3x 10-12 Light
Barbell/DB Curls 3x10 if able, Light

Upper II
Barbell Bench Press 3x10
Barbell/DB Curls 3x10
Standing/Seated Tricep Extension 3x10
Bench DB Fly 3x10-15

Lower II
Barbell Squat 3x10
Barbell/DB Curls 3x10
Deadlift 3x4-8 Heavy OR 3x10-12 Light
Standing Shoulder Press 3x10
Barbell/DB Curls 3x10


Upper I and Lower II are the more intense workouts, so it reduces fatigue. I do arms on every workout because I want big arms; it's a good supplementary lift to do after doing a major lift.

 

[optimistic3]

What are some of your exercise routines during stressful times/heavy loads?
I have never been to the gym and I've tried everything else for focusing.

I will admit that even when I was working out regularly last semester (3x/week with a personal trainer), my stress and focus levels were exactly the same. It didn't ever help me in that aspect. I felt good about myself for working out consistently but I didn't see those effects that people always rave about. I wonder if I was doing something wrong or if that's just me...

Anyway, outside of a personal trainer, I personally love going to classes at the gym. My favorites are zumba, step, pilates, and body pump. Running is incredibly boring to me and I can't stand cycling. You just need to find something that you enjoy and that you'll want to do regularly.

 

[The Buff OP]

I'm about to go have a party to this...

 

[Kochanie]

Hey guys, I really want to lose the weight I gained freshman year. Should I focus on cardio or do weight training too. If so, what do I even do?

 

[optimistic3]

Hey guys, I really want to lose the weight I gained freshman year. Should I focus on cardio or do weight training too. If so, what do I even do?

You should definitely weight train! I just messed up my knees by doing too much cardio (running on the treadmill for me) without having strong enough leg muscles yet so be careful (and yes, I was under the care of a personal trainer). My ortho is sending me to physical therapy to heal my knees now.

I know it's just anecdotal and everyone is different, though. Please be careful! Trainers always stress cardio for weight loss with some weight training but I've just learned that you shouldn't jump into cardio if you're not strong enough yet. Of course you can also hurt yourself if you don't have good form when weight training but I'm not the person who can answer those questions.

I hope this doesn't count as medical advice as I know that is not what SDN is for (and I'm not a doctor)...

 

[zen006]

insanity and asylum, all the way. Shaun T is a great motivator.

What are some of your exercise routines during stressful times/heavy loads?
I have never been to the gym and I've tried everything else for focusing.

 

[Kochanie]

You should definitely weight train! I just messed up my knees by doing too much cardio (running on the treadmill for me) without having strong enough leg muscles yet so be careful (and yes, I was under the care of a personal trainer). My ortho is sending me to physical therapy to heal my knees now.

I know it's just anecdotal and everyone is different, though. Please be careful! Trainers always stress cardio for weight loss with some weight training but I've just learned that you shouldn't jump into cardio if you're not strong enough yet. Of course you can also hurt yourself if you don't have good form when weight training but I'm not the person who can answer those questions.

I hope this doesn't count as medical advice as I know that is not what SDN is for (and I'm not a doctor)...

Really?! That's crazy. I've always done cardio/never weights. Not sure what I'm even doing.. 🙁

 

[litotes]

You should definitely weight train! I just messed up my knees by doing too much cardio (running on the treadmill for me) without having strong enough leg muscles yet so be careful (and yes, I was under the care of a personal trainer). My ortho is sending me to physical therapy to heal my knees now.

I know it's just anecdotal and everyone is different, though. Please be careful! Trainers always stress cardio for weight loss with some weight training but I've just learned that you shouldn't jump into cardio if you're not strong enough yet. Of course you can also hurt yourself if you don't have good form when weight training but I'm not the person who can answer those questions.

I hope this doesn't count as medical advice as I know that is not what SDN is for (and I'm not a doctor)...

I really don't think you should have to do resistance training before starting a serious cardio routine. Sorry about your injury optimistic3 but as I remember from cross country in high school, plenty of kids just start running heavily and don't have any lifting experience.

for weight loss, I would probably suggest running .. depending on your background, try a 2-4 mile jog every other day, if that's too tough look up couch to 5k

 

[Kochanie]

I really don't think you should have to do resistance training before starting a serious cardio routine. Sorry about your injury optimistic3 but as I remember from cross country in high school, plenty of kids just start running heavily and don't have any lifting experience.

for weight loss, I would probably suggest running .. depending on your background, try a 2-4 mile jog every other day, if that's too tough look up couch to 5k

I just downloaded that app! 🙂

 

[Conflagration]

Hello, I'd love the advice of SDN gym folks!

I'm here to ask your advice on how to help a girl lose weight.

20 y/o Female, large frame (I'm not saying that to make me feel better, either- my physician told me this), 5'10, 260 lbs (Down 15 overall, I switched over to Atkins 2 months ago and I've been walking to all my classes).

I have repeatedly sprained my left ankle and bad knees run in the family, so preferably no shuttle-running until I get some of the extra poundage off. My goal is to be around 180.

When I go to the gym, I gravitate towards the bike and the elliptical or treadmill. I use the machines sparingly for my arms.

I do sometimes "practice yoga", as a turn of phrase; flexibility is a strong suit of mine.

So, if you would be so kind, give me some pointers. Thanks again! 🙂

 

[The Buff OP]

Hello, I'd love the advice of SDN gym folks!

I'm here to ask your advice on how to help a girl lose weight.

20 y/o Female, large frame (I'm not saying that to make me feel better, either- my physician told me this), 5'10, 260 lbs (Down 15 overall, I switched over to Atkins 2 months ago and I've been walking to all my classes).

I have repeatedly sprained my left ankle and bad knees run in the family, so preferably no shuttle-running until I get some of the extra poundage off. My goal is to be around 180.

When I go to the gym, I gravitate towards the bike and the elliptical or treadmill. I use the machines sparingly for my arms.

I do sometimes "practice yoga", as a turn of phrase; flexibility is a strong suit of mine.

So, if you would be so kind, give me some pointers. Thanks again! 🙂

Hmmm...

 

[Kochanie]

Do preworkouts work? I've been so tired lately, I can sleep from 12-12. 🙁

 

[The Buff OP]

Do preworkouts work? I've been so tired lately, I can sleep from 12-12. 🙁

Yes, what time do you usually workout?

 

[Theafoni]

Do preworkouts work? I've been so tired lately, I can sleep from 12-12. 🙁

Nobody really needs pre-workouts, unless you're a determined bodybuilder who lives at the gym, you shouldn't use them. I used it once and while it did give me energy, there were weird twitches in my muscles. But I felt like I could last forever, the supplement I used Shock D felt like pure power.

If you need energy, especially for cardio, eat good foods--a tall glass of orange juice and 2 bananas should have you set, and make sure to drink plenty of water before and after.

 

[EMDO2018]

Do preworkouts work? I've been so tired lately, I can sleep from 12-12. 🙁

DUDE, I literally slept the entire day today, the entire day! I woke up at 8pm. I don't care how much school tires you out that can't be normal.

 

[Theafoni]

DUDE, I literally slept the entire day today, the entire day! I woke up at 8pm. I don't care how much school tires you out that can't be normal.

Well you're in med school so it makes sense that you're tired.

 

[Kochanie]

Yes, what time do you usually workout?

4:30pm or 9:30pm.

 

[Kochanie]

DUDE, I literally slept the entire day today, the entire day! I woke up at 8pm. I don't care how much school tires you out that can't be normal.

Yesterday I fell asleep at 2AM and woke up at 7PM, I don't even know.. Slept through a fire alarm as well.

 

[Kochanie]

Nobody really needs pre-workouts, unless you're a determined bodybuilder who lives at the gym, you shouldn't use them. I used it once and while it did give me energy, there were weird twitches in my muscles. But I felt like I could last forever, the supplement I used Shock D felt like pure power.

If you need energy, especially for cardio, eat good foods--a tall glass of orange juice and 2 bananas should have you set, and make sure to drink plenty of water before and after.

Makes sense. 🙂

 

[Conflagration]

Hmmm...

I welcome any advice you can give!

I go to the gym 2x/week, but I'd be willing to try just about anything. I'm really out of shape, but I'm willing to work with it. 🙂

 

[el_duderino]

You lose weight with calorie deficit. Exercise is great; it's extremely good for your health, energy levels, and body composition, but weight loss happens through your diet and not your workouts.

 

[Conflagration]

You lose weight with calorie deficit. Exercise is great; it's extremely good for your health, energy levels, and body composition, but weight loss happens through your diet and not your workouts.

Well, I've never been a regular exerciser, as terrible as that sounds. I've already tweaked my diet, but I need general help with body composition. I understand that the loss of pounds is about calories; it's more of a "what can I do to help grease the wheels and become overall healthier" sort of inquiry.

 

[Kochanie]

Man, I realized I had to get in shape when I was out of breath after rushing to class (10 minute walk). Yes, I'd love to lose the weight, but I'd love more to be as athletic as I was in high school (basketball/tennis/swimming). 🙁

 

[el_duderino]

Well, I've never been a regular exerciser, as terrible as that sounds. I've already tweaked my diet, but I need general help with body composition. I understand that the loss of pounds is about calories; it's more of a "what can I do to help grease the wheels and become overall healthier" sort of inquiry.

Honestly, pretty much anything you do is going to help significantly. Doing SOMETHING is infinitely better than doing the "best" thing but only sporadically or for a short time.

Find something you enjoy, and do it. I strongly suggest you join a gym and try weight training. Many people find that they really really enjoy it once they start, and start progressing. It's the single best thing you can realistically do for your body. But yoga, pilates, softball, tennis, whatever.

 

[mimelim]

In the words of the Joker... And here we go...

I got back into rock climbing in medical school. However, I realized very quickly that going into surgery would severely limit what I can/can't do. While there is inherent risk of injury in any sport, rock climbing probably more so than others, the real danger is pushing and doing harder and harder routes. I self capped myself at 5.12-, a point that allows me to climb virtually anywhere, but stops me from working extremely finger intensive routes. But, then I discovered endurance rock climbing and that there were competitions that revolve around it.

http://twofourhell.com

The basics: Huge dude ranch with 400+ sport routes, 30-80 feet long, average ~50 feet. You have 24 hours to climb as many as you can. More points for harder stuff. Minimum 1 route per hour.

I did my first competition last year, climbed 88 routes in 24 hours. Had fun, was mainly supporting a friend who was climbing a lot harder than me, but got addicted. So two weekends ago I did my second competition. I entered the 12 hour competition AND the 24 hour competition the next day. Climbed 95 pitches in the 12 and 155 in the 24 hour the next day. Total climbing height, just shy of 10,000 feet, not bad for 36 hours of climbing in a 48 hour period. Took second place in my division. Had a freaking blast. Ironically, my feet hurt a ton more than my hands. For both competitions, if I wasn't climbing, I was belaying or running to another wall to climb. Being on your feet for 36 hours apparently means your feet get tired. Was climbing the whole time, but stole some other people's pictures (which are better than what mine would have been anyways)

Pre-comp meeting

People promising not to drop each other

Climbing...

Ranch at dusk

Alex Honnold - Wikipedia, the free encyclopedia

Gear

The sky that night...

More sky that night...

More climbing

And more climbing

 

[mimelim]

And now exercise routine...

Kinda busy as a surgery resident, but this year I'm on mostly research, so just as busy, but much more flexible.

Starting 4 months prior to the competition:
MWF - 1.5 hours of continuous speed climbing on autobelays, 5 scheduled 2 minute breaks for water. Aiming for ~50 pitches a day.
Sat - 1.5-2 hours of open climbing, mostly working harder routes and working technique
TTSu - 30 min of HIIT - I'm addicted. For a resident, you can not beat HIIT as far as getting the best bang for your buck. Before I started my research year, I was doing HIIT in the call room. Very doable for just about anyone.

It is a bit of a drive to get to the rock gym here, but I found a Stats grad student and another resident who also climb, so our drives are mostly us working on projects. It actually forces us to keep working after we leave the hospital, which is actually pretty productive.

 

[deleted407021]

You lose weight with calorie deficit. Exercise is great; it's extremely good for your health, energy levels, and body composition, but weight loss happens through your diet and not your workouts.

I can attest to this. I lost 60 lb over 8 months just by going vegetarian and halting my consumption of little cakes and the like.

 

[The Buff OP]

I welcome any advice you can give!

I go to the gym 2x/week, but I'd be willing to try just about anything. I'm really out of shape, but I'm willing to work with it. 🙂

I have a couple of questions for you.

• How's your schedule looking like on the daily?
• Do you know what are consider healthy foods?
• Do you know how to cook food in a healthy manner?
• Have you ever heard of a calorie calculator?
• How motivated are you?
• How's your eating habits (be honest)? What are your favorite meals to eat?
• When you use the elliptical, at what number do you put the intensity at and how long do you use the elliptical?

 

[Conflagration]

I have a couple of questions for you.

• How's your schedule looking like on the daily?
• Do you know what are consider healthy foods?
• Do you know how to cook food in a healthy manner?
• Have you ever heard of a calorie calculator?
• How motivated are you?
• How's your eating habits (be honest)? What are your favorite meals to eat?
• When you use the elliptical, at what number do you put the intensity at and how long do you use the elliptical?

Alright, I'm willing to answer.

• My Tuesdays/Thursdays are swamped, so I'd be looking for a 3x/week sort of thing.
• I'm currently trying low-carb, which has helped with some of the weight loss.
• I do know how to cook; my expertise is desserts though (I was employed as a cake decorator, le sigh), which is why I've been avoiding it.
• I have heard of a calorie calculator, but I don't use one.
• Right now, I've been eating mainly nuts and some meats, along with cheeses every now and then. I used to drink a lot of diet soda, which I've reduced from 6 cans a day to 1. I have a sweet tooth which I have been keeping in check so far with pre-measured cups of fruit for a lot of my carb intake.
• I'm pretty motivated; I've always been overweight and I'm tired of it. There's a lot of health issues I'm trying to avoid and frankly if I'm going to be in a position of telling people they need to shed the pounds, I need to take my own advice.
• I use the bike for 10 minutes at a medium intensity, and walk a quarter mile at 2% grade on a treadmill or 10 minutes on the elliptical. I'm really out of shape so I'm trying to build back some stamina.

 

[The Buff OP]

Alright, I'm willing to answer.

• My Tuesdays/Thursdays are swamped, so I'd be looking for a 3x/week sort of thing.
• I'm currently trying low-carb, which has helped with some of the weight loss.
• I do know how to cook; my expertise is desserts though (I was employed as a cake decorator, le sigh), which is why I've been avoiding it.
• I have heard of a calorie calculator, but I don't use one.
• Right now, I've been eating mainly nuts and some meats, along with cheeses every now and then. I used to drink a lot of diet soda, which I've reduced from 6 cans a day to 1. I have a sweet tooth which I have been keeping in check so far with pre-measured cups of fruit for a lot of my carb intake.
• I'm pretty motivated; I've always been overweight and I'm tired of it. There's a lot of health issues I'm trying to avoid and frankly if I'm going to be in a position of telling people they need to shed the pounds, I need to take my own advice.
• I use the bike for 10 minutes at a medium intensity, and walk a quarter mile at 2% grade on a treadmill or 10 minutes on the elliptical. I'm really out of shape so I'm trying to build back some stamina.

I always advise people who are not use to eating really healthy to not start off with diets, start with cutting out little by little the bad eating habits in your life. STOP drinking diet soda, it is not good for you. On fruits, they are good, but all in moderation, some people don't eat fruit because of the fructose. On the elliptical try to start off by doing 15 mins and as you gain stamina up it up 5 more mins. Always add resistance to your cardio, I could go on the elliptical and put it up to level 8 and do it for an hour if I wanted to, but if I put it on level 13-15 I sweat butt off in less time. On treadmills try to walk on incline, rowing is also a good exercise, and swimming too.

 

[Conflagration]

I always advise people who are not use to eating really healthy to not start off with diets, start with cutting out little by little the bad eating habits in your life. STOP drinking diet soda, it is not good for you. On fruits, they are good, but all in moderation, some people don't eat fruit because of the fructose. On the elliptical try to start off by doing 15 mins and as you gain stamina up it up 5 more mins. Always add resistance to your cardio, I could go on the elliptical and put it up to level 8 and do it for an hour if I wanted to, but if I put on it on level 13-15 I sweat butt off in less time. On treadmills try to walk on incline, rowing is also a good exercise, and swimming too.

Well, I've been working on it. I'm out of soda now; I can just avoid getting more.

I'm on low-carb now because it worked well for my sister, who also lost a lot of weight.

I can try to do 15 minutes. Monday's a day that I have the time to work-out, so that's perfect.

I could try swimming; the last time I did it I tweaked my ankle wrong. I'm not even sure how I did it, honestly, but boy did that hurt!

Thanks, The Buff OP. 🙂

 

[TheRhymenocerous]

I'm signing myself up for a half marathon the day after my MCAT for force myself to keep exercising while I'm studying. We'll see how much I regret this in January...

 

[el_duderino]

I'd be fat without diet soda. Seriously.

 

[The Buff OP]

I'd be fat without diet soda. Seriously.

I really wish nutritional sciences was part of the curriculum for medical school.