I used to be able to do 2 hours of running on the treadmill while watching football, I feel like shit after 20 minutes now, determined to get back to my peak.
gym bro diaries
- Thread starter NidarNidar
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Maybe 2 hours was too much .
45 mins to one hour is a good aim even 20-30 minutes you can get proper good work out and it builds momentum to keep going.
45 mins to one hour is a good aim even 20-30 minutes you can get proper good work out and it builds momentum to keep going.
Been going to the gym infrequently lately whilst being more strict with my diet:
Quite lean but not remotely at the strength and size I used to have years ago when I was in my early to near mid 20s but gonna slowly work my back there. It's very effortless being this lean when you eat just animal fat and protein. The vascularity's pretty wild, though. I used to be that way years ago but it's just funny how I'm like that even when I'm not really getting a pump from lifting. Just mildly straining myself or just being normal a lot of the time has my arms looking like that.
My diet is basically:
My lifting routine is basically upper-lower splits. One day of stuff like farmer's walks, bench-presses, pull-ups, chin-ups, dips, dumbbell arm exercises, calisthenic core exercises, barbell spins for the forearms and I'm out. Another day where I do deadlifts, weighted wall-sitting, squats, calf-raises and leg-extensions and I'm out. Nowadays I've been mixing it up a bit and just working whatever muscle groups I want on any given day just so long as I work them all at the end of a 3 day interval. One day gym, one day rest, one day gym, one day rest and so on. But I'm not as consistent as I'd like; sometimes the rest days turn into 2-4 or a week or more. Demanding Master's program but it's getting chiller now.
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Quite lean but not remotely at the strength and size I used to have years ago when I was in my early to near mid 20s but gonna slowly work my back there. It's very effortless being this lean when you eat just animal fat and protein. The vascularity's pretty wild, though. I used to be that way years ago but it's just funny how I'm like that even when I'm not really getting a pump from lifting. Just mildly straining myself or just being normal a lot of the time has my arms looking like that.
My diet is basically:
- Fatty, bony, gelatinous cuts of red meats
- Similar cuts of chicken where I compensate for its leanness by covering it generously in butter before oven roasting it
- Things like Salmon and Liver occasionally like once a week or once every 2 weeks
- Water
- Vit. D3 (5K IUs once a day)
- 10-12 grams of Taurine a day (yes, I have prior digestive issues I've been trying to heal)
- 4-6 tabs of Betaine HCL with my one meal a day
My lifting routine is basically upper-lower splits. One day of stuff like farmer's walks, bench-presses, pull-ups, chin-ups, dips, dumbbell arm exercises, calisthenic core exercises, barbell spins for the forearms and I'm out. Another day where I do deadlifts, weighted wall-sitting, squats, calf-raises and leg-extensions and I'm out. Nowadays I've been mixing it up a bit and just working whatever muscle groups I want on any given day just so long as I work them all at the end of a 3 day interval. One day gym, one day rest, one day gym, one day rest and so on. But I'm not as consistent as I'd like; sometimes the rest days turn into 2-4 or a week or more. Demanding Master's program but it's getting chiller now.
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Celery
We finally beat Medicare 🎊 🎉
Your diet is very nice. I have a similar diet but includes a lot of eggs, dairy and obscene amounts of leafy greens such as spinach.
My exercise routine doesn’t include a lot of cardio. I do a version of HIIT that is less intense to train my heart. I’m always in a good mood, almost never get sick, and sleep very well. I avoid lots of cardio because of cortisol spikes.
My exercise routine doesn’t include a lot of cardio. I do a version of HIIT that is less intense to train my heart. I’m always in a good mood, almost never get sick, and sleep very well. I avoid lots of cardio because of cortisol spikes.
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I'd lay off the leafy greens like spinach, walaalkay. Oxalates are no joke:
Even some vegan doctors recommend limiting things like kale and spinach. That's stuff's also probably inhibiting how much calcium and iron you absorb from your animal foods like meat and dairy. I'd be very careful long-term especially if you're having them in obscene amounts as you say but otherwise your diet sounds superb and keep it up.
@Shimbiris whats ur pr’s looking right now. I need to fix My diet cause my bulking for during winter has ended. 
how many times in a day do you eats and what’s your weight right now ?
look into turkerestone for supplements its been helping me with my gains Wallahi and energy .
how many times in a day do you eats and what’s your weight right now ?look into turkerestone for supplements its been helping me with my gains Wallahi and energy .
The alchemist
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I always want to maintain an athlete's performance-based body. There is a trade-off with becoming too big. I wanted to be strong, healthy, fit, physically peak in function and decent size without losing movement, and that only comes with training toward an athlete's performance level. Many of my friends are large and I don't seek to be big and bulky. Mass removes agility. The sweet spot is the best. Not there yet, although you probably can't be perfect since the body is not static through time.
Been making good progress:
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@Shimbiris whats ur pr’s looking right now. I need to fix My diet cause my bulking for during winter has ended.
look into turkerestone for supplements its been helping me with my gains Wallahi and energy .
Nothing impressive. I'm weaker than I was in my early 20s. But I'm really taking my time with training this time around. Really pacing myself and focused on getting the form right and not injuring myself over any ego lifting. My goal is to get to stats like this more or less:
Bench-press: 200-250lbs
Deadlifts: 300-400lbs
Squat: 300-400lb
Pullups, Chinups, Dips: 5-10 reps while 45-55lb weighted
Dumbbell lifts: 40-45lb range
Still figuring out where I'd want my T-bar rows and Farmer's walks but they'll be comparable in strength to the bench-press or deadlift in the end, I reckon. I was born with clubfoot and have a bad leg so that's why the lower-body lifts don't seem very ambitious, if you're wondering.
Yous a gymnast in spirit, walaal. I have a similar mentality. Those folks are "jacked" looking and very aesthetic BUT also extremely flexible, in control of their bodies and functional for everyday strength and life. Give me that over some monstrosity who's likely pinning and can barely move any day.
You should get into MMA with those limbs you could reach and knock out alot.
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How much protein do u get in daily?
It can depend. If I'm in a hurry I'll just have ground meat and a dozen eggs in this meat/egg scramble I make and that tends to amount to 190-200 grams whereas when I have a bit of time and don't feel much hungry that day I slow roast something like chicken and beef ribs in the oven and consume enough to be in the 400-500 grams range for protein. So that should give you an idea of the daily lows and highs.
Opinions on protein powders?
bulk then cut but don't bulk too much, if u chest disappears u taken the bulk too far
Never made any sense to me. I think it only makes sense in a world where people fear animal protein to some extent and try to "vary" their protein sources with nonsense like lentils which clog them up and prevent them from eating enough solid protein sources or they just don't eat sufficient portions of meats, eggs and dairy cos, again, woe to "cholesterol" or what have you. You can get anything from 200 to 500 grams of protein quite easily just eating animals if you realize there's no actual danger in doing so. Even people with terrible appetites can "cheat" with milk and yogurt. Why waste your money on protein powders at that point? They're also higher in deuterium so no thank you:
