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This is a discussion on Ask: The Forum's Fitness Freaks! within the Health and Fitness forums, part of the Topics of Interest category; Originally Posted by ephemereality Sure, but it depends on how fast you eat though? True enough. Though I don't know ...

  1. #461

    Quote Originally Posted by ephemereality View Post
    Sure, but it depends on how fast you eat though?
    True enough. Though I don't know exact numbers for that. But it's still true that appetite doesn't always correlate with caloric needs.

    Quote Originally Posted by ephemereality View Post
    Ugh, 3 months does seem very far away excluding the time it would take to bulk up. I am not that interested to bulk up too much either way. Is that a problem?
    When I started bulking in September, I was looking to add mass for 1 year, then cut for 3 months. Take a break from cutting and cut down more I I have to (possibly up to 3 months if I have to). Results are rarely fast. Making progress though, keeps you motivated to sit through it all.

    Guys are lean at up to 11/12% body fat (and even at 12% they can still have a pouch of fat on their gut). You won't get that low in 3 months when you have little muscle.

    Quote Originally Posted by ephemereality View Post
    20% body fat? I guesstimate I'm around 20-25% right now.
    If you are gonna slim down, get to 15% and then bulk. But then I'd still do a good weight lifting routine and calculate your nutritional needs and track your weight weekly.
    Last edited by Derange At 170; 03-19-2014 at 10:31 AM.
    Tad Cooper thanked this post.

  2. #462

    Quote Originally Posted by Derange At 170 View Post
    True enough. Though I don't know exact numbers for that. But it's still true that appetite doesn't always correlate with caloric needs.
    Well of course true in the sense that white carbs can create a stronger sense of appetite even though white carbs provide zero nutrition etc, but I'm of course thinking eating normally and regularly.

    When I started bulking in September, I was looking to add mass for 1 year, then cut for 3 months. Take a break from cutting and cut down more I I have to (possibly up to 3 months if I have to). Results are rarely fast. Making progress though, keeps you motivated to sit through it all.

    Guys are learn at up to 11/12% body fat (and even at 12% they can still have a pouch of fat on their gut). You won't get that low in 3 months when you have little muscle.



    If you are gonna slim down, get to 15% and then bulk. But then I'd still do a good weight lifting routine and calculate your nutritional needs and track your weight weekly.
    So in other words, still better to try to slim down? I looked into the 5x5 site you linked me and I might try to incorporate some of that into my current routine in my strength routine since at least the part about building strength makes sense (I honestly don't dare doing weight lifting because I have no partner to help me which I think is very important when you are a noobie that I am), though I'll likely focus more on the areas I want to offset the rest of my body i.e. shoulders and back. I'm building dumb muscles on my upper body anyway without doing much as it is right now.

  3. #463

    Quote Originally Posted by ephemereality View Post
    Well of course true in the sense that white carbs can create a stronger sense of appetite even though white carbs provide zero nutrition etc, but I'm of course thinking eating normally and regularly.
    Stress, sleep, mood, hormones all play a part as well. I've only recently started incorporating 'white carbs' in my diet again and I'm still not getting hungry!

    Quote Originally Posted by ephemereality View Post
    So in other words, still better to try to slim down?
    Yes and no. 20 - 25 is in the unhealthy range for men, but healthy range for women and I don't know how far along your development you are. If you're far enough where male criteria apply to your body, I would cut down to 15% (which is not lean like you want to be) so you won't get too fat on a bulk and calorie partioning is better at lower bodyfat. Meaning, the more fat you have on your body, the more likely excess calories will turn into fat as well. Starting at a lower bodyfat. However, cutting down to 15%, unless you're lucky with your test and build muscle while burning fat at the same time.

    But this is assuming you're actually in the 20 - 25 range too. Getting an accurate reading of your bodyfat would be beneficial.

    Quote Originally Posted by ephemereality View Post
    I looked into the 5x5 site you linked me and I might try to incorporate some of that into my current routine in my strength routine since at least the part about building strength makes sense (I honestly don't dare doing weight lifting because I have no partner to help me which I think is very important when you are a noobie that I am), though I'll likely focus more on the areas I want to offset the rest of my body i.e. shoulders and back. I'm building dumb muscles on my upper body anyway without doing much as it is right now.
    It's a newbie program. You do it safely by sticking to form! I jumped into something similar as a newbie as well. My body's never been better.

    A male body, with all those male hormones, will get you a male shape if you work them out. Deadlifts, rows and squats will work your back and shoulders. The bench will help you add upper body mass too. You wouldn't need to offset anything since your body will do it for you. Merely incorporating these exercises in yoru existing program will mess up this program. If you do the program as you're supposed to, following Medhi's form guidelines, you will get the male body you want!

    Putting too much focus on one part of your body can create muscular imbalances, which can lead to tight muscles, bad posture, joint issues and a lot of other problems. A good male body is a balanced one.

    I think the best advice I can give you is just wait until you're done developing to a male body before you do anything too drastic. Then cut down to 15% bodyfat and start bulking up slowly for a prolonged period of time. When you're done, slim down to the 9 - 12% bodyfat range.

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  5. #464

    Quote Originally Posted by Derange At 170 View Post
    Stress, sleep, mood, hormones all play a part as well. I've only recently started incorporating 'white carbs' in my diet again and I'm still not getting hungry!
    Sure.

    Yes and no. 20 - 25 is in the unhealthy range for men, but healthy range for women and I don't know how far along your development you are. If you're far enough where male criteria apply to your body, I would cut down to 15% (which is not lean like you want to be) so you won't get too fat on a bulk and calorie partioning is better at lower bodyfat. Meaning, the more fat you have on your body, the more likely excess calories will turn into fat as well. Starting at a lower bodyfat. However, cutting down to 15%, unless you're lucky with your test and build muscle while burning fat at the same time.

    But this is assuming you're actually in the 20 - 25 range too. Getting an accurate reading of your bodyfat would be beneficial.
    About one and a half month so not that much. The fairer comparison right now would be more like a teenage boy's. There's like no way to find information about this though, mostly because our body development doesn't quite follow a teenage boy's in terms of speed. I have a voice of a 15-16 year old which I got around 3 weeks in for example. It goes a lot faster.

    Then there are other things that fat distribution takes more time based on the little info there is about it, but then there are guys who start working out right away as soon as they start HRT pretty much and apparently end up with great bodies though I don't know the time frame. Age of transition matters a lot too. I'm older already being 26, compared to those who start in their teenage years.

    As for actual body fat, how would one get a measurement of it that one can trust?

    It's a newbie program. You do it safely by sticking to form! I jumped into something similar as a newbie as well. My body's never been better.
    Yeah, I only skim-read and checked that intro video. I'll see what I can do about it. I feel that strength in general right now is an issue though.

    A male body, with all those male hormones, will get you a male shape if you work them out.
    I think the best way to simplify my body is that I have the natural hormonal levels of a male body so it is essentially male but fat (and to a degree, strength) distribution of a female one (or that was true in the beginning anyway). I definitely notice a big difference in mass and began noticing this about 2 weeks in, so I assume my body is roughly equal to a male's right now but on the frailer side but I've always been frail, even when I lived as a female.

    Deadlifts, rows and squats will work your back and shoulders. The bench will help you add upper body mass too. You wouldn't need to offset anything since your body will do it for you. Merely incorporating these exercises in yoru existing program will mess up this program. If you do the program as you're supposed to, following Medhi's form guidelines, you will get the male body you want!
    I was thinking more of trying to apply the logic of the program into my current exercises and then try to go from there and expand until I feel more comfortable starting with the actual exercise if that makes more sense.

    Putting too much focus on one part of your body can create muscular imbalances, which can lead to tight muscles, bad posture, joint issues and a lot of other problems. A good male body is a balanced one.
    Fair. Would not a balance of exercises be able to off-set this though? Like I also have this rubber band at home I use sometimes (I can't afford to buy weights etc plus I got nowhere to use them and neighbors would hate me), which would be good if you want to get more lean muscle mass?

    I think the best advice I can give you is just wait until you're done developing to a male body
    Understandable but that won't happen because I'm too fucking impatient for that. I can't live longer with this body the way it's like right now and I've seen people who have done what I am doing and received results after they started so it's definitely possible but of course you can't treat it quite the same way because you need to be more careful due to tendons etc.

    before you do anything too drastic. Then cut down to 15% bodyfat and start bulking up slowly for a prolonged period of time. When you're done, slim down to the 9 - 12% bodyfat range.
    Yeah ok, so would you recommend then to just do some general exercise which is not necessarily extreme strength building while still working towards these goals?

  6. #465

    Is there a fitness guru age 30+ female who was able to get amazing abs when she had average abs prior to that? That's what I'm after and I want to make sure I'm doing it right. There is so much conflicting information out there.

  7. #466

    Quote Originally Posted by Enfpleasantly View Post
    Is there a fitness guru age 30+ female who was able to get amazing abs when she had average abs prior to that? That's what I'm after and I want to make sure I'm doing it right. There is so much conflicting information out there.
    Ab appearance comes first and foremost with fat % on the body, followed by genetics. If you want abs, fat % needs to go down, crunches or other ab exercises will not make them appear. The exercise will give you baller-ass-abs after you've lost the amount of fat required to see them.

    Hope that helps.
    Enfpleasantly thanked this post.

  8. #467

    Quote Originally Posted by Scruffy View Post
    Ab appearance comes first and foremost with fat % on the body, followed by genetics. If you want abs, fat % needs to go down, crunches or other ab exercises will not make them appear. The exercise will give you baller-ass-abs after you've lost the amount of fat required to see them.

    Hope that helps.
    Thanks!

    The most conflicting information I've read (and heard from people) is in regard to diet. Pretty much all have said diet comes first, but some say no sugar, processed foods, etc. etc. and other people swear by simple moderation.

    I'm losing body fat % via exercise and a diet consisting of moderation of better choices than what I was making before. I'm not sure just how strict I have to be with diet. I know people who live on eating tuna and chicken breast and I wonder how necessary that is?

  9. #468

    I'm generally in the camp of moderation for dieting. There are obvious things one should lower their intake of, but ultimately, I feel that it is best to moderate. People simply eat too goddamn much.

    For the layperson, extreme diets are not necessary (I'm thinking of a hardcore bodybuilder diet as an example), you can get radical abs without living on pure tuna.

    As a guideline, go for 5 small meals a day (by nature, it limits snacking and hunger), eat more carbs in the morning than you do at night (and make sure you have some carbs in you before exercising), protein rich foods after you workout, and don't eat close to bedtime at all.
    Enfpleasantly thanked this post.

  10. #469

    Is there an healthy amount of after workout pain? How do you tell the difference between "the burn" and pushing yourself too far?

  11. #470

    Quote Originally Posted by Red Panda View Post
    I've never used a foam roller how do I use it?
    Have a look at some of the stretches that kelly starrett uses on his youtube. Basically you are using the foam roller to well... roll out the muscle. Try and roll across the grain of the muscle as opposed to along the length. This will give you more results. But hurts like a bitch. It takes 2 minutes minimum to effect change on tissue so it may take some time. I have spent 10 or even 15 minutes per quad in nasty cases.
    Red Panda thanked this post.


     
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