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Beginning gym.
 | 
United States 15_yr_old_friendly_user_ 
Alright guys I’ve started going to the gym for the past week. I’ve been doing some cardio and some weights but I’m not an expert on these things. I’ve been doing lat pulldowns mostly and this other exercise that I forgot the name of at around 85lbs/40kg. But what should I eat? I know I need a lot of protein and I’ve been eating around 40-50g a day, is this good? Can I eat whatever I want? I’m about 178cm and weigh ~155-165lbs/70-75kg.
2021-02-28 01:23
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start to weight food and follow a diet
2021-02-28 01:30
19 replies
Weight food? And what kind of diet? High protein, low carb? A calorie deficit?
2021-02-28 01:31
18 replies
if ur skinny high protein with calories surplus 6 meals per day u need to know the grams tho
2021-02-28 01:33
16 replies
I’m skinny fat I’d say. So just 2000 calories with a lot of protein will do?
2021-02-28 01:36
15 replies
idk the exact numbers u should ask a professional one thing I'm certain of is that if u follow a diet made for u the results will be 100x better
2021-02-28 01:39
i mean get a tailored diet and follow it as strictly as u can also go at least 3 days a week to gym if u wanna see good results
2021-02-28 01:42
10 replies
I’m going 5-6 days of the week. Edit: plan on it, but this is my first week and went 6 days so far.
2021-02-28 01:45
9 replies
mmm no that's too much imo try to do 1 day gym with a day of rest in between like monday gym tuesday rest thursday gym at least if ur just starting if you're doing full body every time u want to rest at least 24 hours unless you're training a different muscle every day but that's unrealistic
2021-02-28 01:48
8 replies
I mean I’m not lifting every single day, like yesterday I went to the gym and did mostly cardio. Is that fine?
2021-02-28 01:52
7 replies
sure, doing just cardio is fine and helps with endurance u could also go for a run outside tbh or do abs (they heal super quickly)
2021-02-28 01:53
6 replies
Speaking of abs, the gym I go to doesn’t have much exercise for them, so how should I work them out, or should I even work them out at all?
2021-02-28 01:56
5 replies
do the normal abs on a carpet, then try to do the same but inclined (against gravity) u can also do them from the bar for pull ups, lift ur legs up and make them stiff
2021-02-28 02:03
abs and core shoulders /back muscles are essential in other words ur lower torso
2021-02-28 02:05
3 replies
I do back and chest and shoulders already, but not abs. Should I do push-ups and sit-ups then?
2021-02-28 02:07
2 replies
absolutely,u need to train the lower part for stability and balance imagine u get punched in ur belly, u don't wanna be squishy
2021-02-28 02:09
Bro No need to train 'abs' Waste of time (not saying training core is dumb, but training abs is stupid) If you want the most bang for your buck, in strenght training, do the bit lifts. Deadlift (MUST!!) (Dont care if you link to Robert Oberst, deadlift is king of all excercises) Squads That will cover both your core and lower body. Benchpress/Overhead press/Dips Pullups 100m sprints And then one or two HIIT sessions a week. That is essentially everything you need to start out. I like to mix up my push/pulls. So if i deadlift, i also push (bench etc) If i squat i pull Just doing 2-3 excerices is actually enough and will be great just starting out. Gonna look something like Monday: Squat/pull/100m sprint, walk back to starting linex5 Tuesday: maybe a 3-5k depending on your cardio. You can also go for a walk Wednesday: Deadlift/push Tuesday: ez day, 10min jump rope or a small run/walk Friday: HIIT, something like 30s sprint 30s walk 10 times Saturday: Alternating either monday or wednesday workout every other week. Sunday: ez day, go for a walk or jump rope 10 mins Not perfect, you can easily find better online i think. But overall this is a good allrounder. You dont need to strengh train for 3 hours 3times/week to be strong. imo, never do isolation work, other than injury prevention. Always have atleast 2 joints involved. As for eating, i think going in super strict and hard is a bad idea. tbh, i just dont eat junk(candy, chocolate) or drink soda and i can easily stay around 8-10% bodyfat. You can find very good videos online aswell! I recomond people like 'athleanX' or 'shredded sports science' Dont listen to people sponsered by supplement companies. Good luck on your journey. There is no one size fits all, but guidelines :) No one has THE answer! Find your own :) Edit: got a bit long lol
2021-02-28 16:29
and dont skip leg days
2021-02-28 01:44
1 reply
Much rather have a strong lower body and weak upper body than a weak lower body and a strong upper body.
2021-02-28 01:46
Check Jeremy Ethier at youtube. I wouldn't say his videos is all you need, but should be fine for the start. youtu.be/9pH4LwrEawo youtu.be/ZYJqTNvv1Ys youtu.be/e-5pFUP9RPI youtu.be/zXy4M5_DosU
2021-02-28 06:21
don't listen to this retarded advice, i'm assuming you're a teen all you need to do is lift carefully and lift hard just eat what you eat....you don't need to weigh food to get into good shape
2021-02-28 16:25
#3
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United Kingdom FreeScratch
dont overdo protein, it is important but its not worth overeating unless you are trying to gain weight. Just focus on building strength rather than just muscle at first, doing high reps on stuff you feel semi comfortable lifting. Keep at it too, you will be great :)
2021-02-28 01:32
15 replies
Am I eating too much protein? I thought we need at least 50g a day. I don’t need to gain weight so should I lessen my calorie intake? Yeah I’m focusing on building strength right now, but slowly increasing. I first started at around 75lbs/30kg and now I increased it to 85lbs/40kg. I assume this is what building strength means.
2021-02-28 01:35
14 replies
yeah, building up weight as much as you can, at the start you cap at like a sort of genetic limit super early, you will get a lot better a lot faster at the start. And its not that youre eating too much, it really depends on what you are going for. Assuming you are actually 15 though I dont imagine you are doing three hour bulking sessions burning like 1K calories or whatever so if you dont feel comfortable eating that much I wouldnt force it. You seem to be doing fine if you are seeing gains though, keep it up. Persistence is more important than being meticulous about intakes and whatever :)
2021-02-28 01:39
2 replies
I’m 16 but HLTV won’t let me change username. I’m going not necessarily for a 6 pack or huge toned arms, but strong muscles. Thanks for the advice though, it really means a lot. A lot of the people my age are using steroids and hitting the gym to get built quick but I prefer natural, so I have to be more patient. But I know I can do it, especially with people like you :)
2021-02-28 01:42
1 reply
im natural too, I got quite lucky with genetics so i got big quite quickly. Not worth going for steroids, they arent good for you in the long term and dont actually benefit you that much. Again man just keep it up and youll get to where you want in no time. Also remember to change up exercises and dont just do upper body even though its tempting since its where you see most of the results, I got a really bad back because I was top heavy to begin with. good luck in the future dude!
2021-02-28 01:46
If you're 175lbs you need 175g of protein per day when you lift.
2021-02-28 02:09
10 replies
Stop talking nonsense, 16 y.o. beginner would never need such amounts of protein. Also protein amount calculations are based on free fat mass, not whole bodyweight. For example, he says he's skinny-fat, so let's assume he has 20% of fat. If he weights 175, then he has 35 lbs of fat and his free fat mass is 140 lbs. He should be more than fine with 70-80 g of protein, and after some time he can start slowly increasing his protein in-take if needed.
2021-02-28 06:30
9 replies
+1
2021-02-28 08:41
Those calculations are not based on a fat free mass. It's a rough estimate of a minimum what an average male lifter needs per day. And even then, the ratio is around 1-1,2 g/lbs (some people say even 1,5-2 g per lbs of bodyweight [I'd agree anything above 1,5 g/lbs is overkill, perhaps if you're on gear, then it might make sense]). 70-80 g of protein is nothing, when I was a beginner, that was my daily intake just from protein shakes alone. 80 g of protein is in a upper range of essential for staying healthy for a 175 lbs person who doesn't lift.
2021-02-28 16:22
7 replies
Fat mass doesn't need protein... Muscle mass does. Hence protein calculations should be based on FAT FREE mass, otherwise it doesn't make any sense. 70-80 g of protein from shakes alone LUL.
2021-02-28 16:59
6 replies
If they were based on fat free mass, ratio would be higher than just 1g/1lbs. Get it? Ofc if he's like 30 % bf as opposed to 15-20, he can get a little less. 80 g is just nothing though. No fitness expert or scientist will tell you to eat only 80 g a day KEKW
2021-02-28 17:22
5 replies
Of course nobody in fitness industry is gonna tell you that, otherwise you won't spend money on getting 70-80 g of protein from shakes, OMEGALUL. 80 g a day is more than enough for a beginner. I know guys who consume 175 g of protein but they have solid muscle mass at least and work out a lot spending shit ton of energy almost every day. 175 g of protein for a newbie skinny-fat, OMEGALUL.
2021-02-28 17:40
4 replies
You are aware that not everybody is sponsored by fitness companies, right? LUL if you don't believe in peer reviewed scientific researches, it is your problem
2021-03-01 00:23
3 replies
I'm not talking about "sponsored by fitness companies". Keep drinking protein shakes. xD
2021-03-01 06:30
2 replies
I will.
2021-03-01 12:36
1 reply
Ok lol.
2021-03-01 14:01
you will regret it after 1 year because you will be fed up with eathing healthy shit which is 1000 times harder than actual workout but if you quit now that 1 year was useless
2021-02-28 01:32
17 replies
ok
2021-02-28 01:35
Why would I regret eating healthy stuff? If anything I’d regret not eating healthy stuff.
2021-02-28 01:35
15 replies
ok healthy was the wrong word, I mean that you can basically only eat food with protein anymore because otherwise you will not be hungry enough to get all the protein you need of course Im not 100% serious and its great that you start going to the gym but men it is not easy oh and if you really want to take it seriously you will need to get at the very least 100g of protein a day, the more the better just dont eat too much in the end and gain unnecessary weight
2021-02-28 01:39
After awhile you start craving unhealthy foods, and some people lack the self-control to hold themselves back. What I like doing is eat some unhealthy food here and there, obviously don't overdo it and only have it once or twice a week. It helps satisfy those cravings~
2021-02-28 01:39
13 replies
Unhealthy food like pizza, burgers and that sort? I usually just eat rice, chicken, goat, sometimes have a not too healthy snack like waffles or chocolate. So basically, 5-6 days of the week I should be eating a lot of protein-rich food like eggs, beans, beef and that sort?
2021-02-28 01:45
12 replies
"I usually just eat rice, chicken, goat, sometimes have a not too healthy snack like waffles or chocolate. " Ya thats good, when i said unhealthy food I meant snacks like chocolate or maybe a bag of chips, pizza and the like are nice but rarely eat them, its worth putting the extra effort in and making a salad rather then order pizza or go to the McDonalds drive through. Usually I'd recommend eating that stuff at maybe like a party (keep it reasonable though). Also ya eat the healthy stuff, not sure what your financial status is but I like putting a bit extra money in and get organic produce. Tastes better as well =)
2021-02-28 01:48
11 replies
Okay, what about drinks? I know that soda and juices with a lot of sugar are a no-go, so should I stick to water and protein drinks?
2021-02-28 01:55
10 replies
I mean ya basically, drinks with lots of sugar are horrible, that includes stuff like lemonade as well. Milk is always nice and you need LOTS of water. Also I've always found protein drinks to be rather overrated. You get more then enough protein from the foods you eat (assuming you eat healthy), and often protein drinks are loaded with sugar. Also something to add: Natural sugar is good.
2021-02-28 01:58
9 replies
Milk had a lot of sugar though, but it’s the natural kind right? I mean, the protein drinks I have don’t usually have sugar or barely any at all, usually below 3g. I don’t eat a lot, so I use protein drinks to replace my food, is that fine?
2021-02-28 02:01
8 replies
Ya mostly. Ya I mean go ahead, don't just drink a bunch in one day though, they have a lot of calories as well. It should be, make sure to get enough nutrients from eating though. Protein shakes are not substitutes for actual meals.
2021-02-28 02:04
7 replies
Wait they aren’t replacements for meals? I guess I haven’t been gaining a lot then recently.
2021-02-28 02:08
6 replies
Not even close, at most they should be viewed as 'snacks' rather then meals. You still need breakfast, lunch, and dinner.
2021-02-28 02:10
5 replies
Well I eat all those but not a lot, like for breakfast I’ll barely eat anything, usually like half a plate of hash browns and maybe an egg. Lunch is kind of tricky but I’ll usually have something simple like a sandwich or just a couple pieces of chicken. Dinner is usually a lot of rice and little meat. So I have 1-2 protein drinks right after lunch. This is fine right?
2021-02-28 02:13
4 replies
The thing I noticed about your meal is it seems to just be a fuck ton of carbs with some protein. I'd recommend diversifying it a bit, add vegetables as well. Also personally I like eating fruits rather than protein shakes, as usually I get more then enough protein from my regular meals.
2021-02-28 02:16
3 replies
I thought fruits and vegetables are under snacks, I love bananas, carrots, apples and that sort but I don’t eat it with breakfast or lunch or dinner. Of course tomatoes and eggplants are used a lot in dinner though Yeah so the reason I use protein drinks is to increase the protein intake. What do you eat?
2021-02-28 02:18
2 replies
Fruits are usually, vegetables sometimes. Although rice and meat is nice, it needs veggies and other greens. Just try and add vegetables to those meals as it gives you lots of good nutrients. Now I don't eat a set thing (like I don't eat rice and meat every single night) but usually it is pretty basic of breakfast most of the time being something fast, cereal with a banana or something (on a good day I might get bacon, eggs, and potatoes). Lunch is also pretty basic most of the time, stuff like a sandwich or a salad. Dinner is where the most diversity in what i eat happens, but in general it is usually some protein, carbs, vegetables, and usually some dairy product. Like last night I had beef, rice, and Caesar salad.
2021-02-28 02:27
1 reply
Of Course I eat more than just rice and meat, there’s usually tomatoes, onion, peppers, and a lot more, I thought that was obvious, otherwise there’s like no point in eating it since it’ll just be bland and boring. Yogurt + chicken is beautiful, I would strongly recommend it, especially with something like pita bread.
2021-02-28 02:32
I'm so proud of you! Make sure not to give it up!
2021-02-28 01:37
4 replies
I’m not going to. I have a lot of motivation right now and it’s quite fun, especially during COVID-19. Much better than sitting at home all day with nothing to do.
2021-02-28 01:39
3 replies
It's good to have that motivation now, but obviously somewhere down the line that motivation will falter. You need to hold strong whenever it does and keep going at it.
2021-02-28 01:40
2 replies
Yeah I’ve burnt out many times with things in the past like guitar, homework and a lot of other things and got through it but I think this will be the hardest. But having a good support system such as HLTV is good.
2021-02-28 01:47
1 reply
Something to keep in mind: One thing that often gets you demotivated is stress. So don't be afraid to talk about your problems to people close to you, it will really help you let off steam and keep working towards bettering yourself.
2021-02-28 01:49
#27
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Sweden Zolity
just eat as much as you can really. Everything you can eat that isn't super unhealthy
2021-02-28 01:49
3 replies
I would recommend this if you are a bodybuilder, but I'm pretty sure he just wants to be in-shape. Keep calorie at a reasonable level.
2021-02-28 01:50
2 replies
#30
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Sweden Zolity
if you want to gain weight and isn't really super serious about it. just eat. If you want max of everything just eat chicken and chug shakes lol
2021-02-28 01:52
1 reply
Eat at a level reasonable for your height and weight, try and keep fats and sugars down. If you want to become a fucking unit then eat as much as you can of nearly anything and just work out a LOT.
2021-02-28 01:54
Hire some personal trainer (i recommended powerlifter, most of the time bodybuilders are an idiot on steroids). He gonna teach you technique and will do a workout schedule. Probadly more protein would be recommended for you. I like this guy - you may follow him for more info. youtube.com/watch?v=g82MXEJC3NI&ab_chann..
2021-02-28 01:52
1 reply
Interesting video, thanks for showing!
2021-02-28 02:04
I never followed any strategic eating or anything, i probably am missing out on a lot of gains but I'm still more jacked than most people so have good genetics and do w/e
2021-02-28 01:55
1 reply
By good genes, what do you mean?
2021-02-28 02:04
40-50g of protein is too little, try to aim for at least 1.0-1.5 of protein per KG.
2021-02-28 01:55
6 replies
Okay, I just doubled my protein intake like right this second. I’m now up to 75g of protein for today.
2021-02-28 02:05
5 replies
Try to do 1g/pound if you can.
2021-02-28 02:11
3 replies
Whoa I don’t know if I can do that much, that’s literally double the amount I had just for today, are you sure I should?
2021-02-28 02:14
2 replies
don't, u gonna get diarrhea
2021-02-28 02:15
1 reply
You'll get used to it.
2021-02-28 06:25
If you get serious to learn more about nutrition, you will hear a lot of broscience and opinions. A good scientific source of information is the Journal of the International Society of Sports Nutrition. You can read their "position stands" on various topics, such as diets, protein, nutrient timing, what supplements work, etc.
2021-02-28 02:21
Don't start at a gym. Just eat good unhealthy food - you gotta remember to bulk!
2021-02-28 02:11
3 replies
I already don’t eat a lot of unhealthy food, like occasionally I’ll eat something unhealthy like a pizza or burger but not often.
2021-02-28 02:15
2 replies
Then you are bulking wrong my friend
2021-02-28 02:36
1 reply
I’m already fatter than I’d like, so I would not like to bulk anymore.
2021-02-28 02:37
Hm, I've always tried to shoot for 2g protein per kg bodyweight, it's hard, especially while trying to eat max 1800 calories aswell.
2021-02-28 02:12
10 replies
Yeah I agree, it feels like I have to go all in or all out but that surely can’t be the case.
2021-02-28 02:16
9 replies
It depends if you want gains or just feel good. I was 114kg (250lbs) last year at around january but I lost 40kg (88lbs) but with losing a lot of fat I also lost a lot of muscle. I feel sooo weak on an everyday basis and it's hard to start working out. I probably shouldn't expect so much of myself and just workout while not focusing that hard on calories.
2021-02-28 03:25
8 replies
what was your method to lose weight? I was 120 and I lost 22.5kg since last year but I barely lost any muscle, I feel like. Just today I was able to do one pull-up (xD) and before I could barely hang on the bar... I also used to feel tired when I was fatter and eating lots of carbs.
2021-02-28 06:47
7 replies
From 115kg to 95kg I did OMAD, basically 1h eating window while fasting for 23h, I did not count calories during this time. From 95kg to 75kg for about 4-5 months I counted calories and I had a deficit of around 600 calories every day which equals to 4200 calories a week. That is about 600g a week in bodyweight, I did not work out anything except walks/running during this time.
2021-02-28 16:03
6 replies
Hmm interesting. Yesterday I did OMAD in the format you described (23/1) but I usually do 16-20h fasts + modified Keto. I usually don't do much exercise either and I also don't count calories. As much as I hate to count calories, I might give it a try. I want to get to 90kg and I think that's going to be fine for me. What's your height btw? I'm 181. And you also mentioned eating 1800 kcal per day... is that the kcal for maintenance or what you used to get to your current weight?
2021-02-28 19:48
1 reply
No I ate around 1250 calories a day to get where I am today. 1900-1800 calories is what the average maintenance is for my weight and height & I'm 183cm tall.
2021-02-28 20:19
I forgot to ask... did you also not face any plateaus?
2021-02-28 20:15
3 replies
Yeah it slowed down a bit 6 weeks in but you shouldn't be worried if it happens. Just push trough it and don't get discouraged. Example: i.imgur.com/Rj8vojs.png Also, if you decide you count calories and shit you should weight yourself everyday and divide it by 7, your weight can fluxuate a lot if you eat more carbohydrates, drink more water and stuff like that.
2021-02-28 20:22
2 replies
Cool man, I'm also tracking my progress in a simple table I made in word. I'm fine right now, I always focus on what I already achieved and how I feel now to how I used to feel then. Thx so much for your answers and I wish you luck in your journey!!
2021-02-28 20:35
1 reply
Gonna start tomorrow by eating 1300 calories while doing bodyweight workouts everyday. I'm going to try to eat around 75-100g of protein aswell. I wanna get down to 70kg :-) edit: If I'm losing around 500g per week I can be there in around 4 months. Would be sweet :)
2021-03-01 00:15
#64
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Brazil yakd
Its been around 8 years since i stopped going to the gym and if i say something wrong feel free to point it out. The 3 most important things should be your: Routine, try plan your traning depending on how often you go to the gym. Separate big muscle groups with smaller ones, avoid doing things like back and six packs together. Diet, things like eggs fish poutry oatmeal nuts curb cheese/quark bananas are really good besides plain protein shakes. Consume protein before and after training (maybe even during it, someone else could command on it, i never did it but saw plenty of people consuming theit protein shakes during training. Drink plenty of water And know when to rest dont
2021-02-28 02:32
2 replies
Thank you very much for this advice, I’m going to work on a schedule right before I sleep.
2021-02-28 02:35
1 reply
#77
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Brazil yakd
Keep on researching and never stop learn8ng and adjusting, also if you later transition from machines to free weight dont be afraid to ask someone for help (example benchpress, your goal is to push your limits and on the last reps it can get dangerous). Never feel obligated to try and impress someone by going above your limits and using to much weight, slow and constant is probaly the way. Everyone is build different and are on different stages of their training. Be extra careful with your knees and joints overall, research how people use each machine you include in your training.
2021-02-28 03:07
Don't bother. You will never make it. You will never be a girl. You cant fix ugly with gym. Just give up mate, you were destind to die a virgin dyel
2021-02-28 02:32
7 replies
If you go to the gym to get girls you’re going for the wrong reason.
2021-02-28 02:36
6 replies
Witch youtube bro did you get that slice of wisdom from? You will never be a girl. Lifting wont fix your ugly face.
2021-02-28 02:41
5 replies
I didn’t get it from YouTube, it’s basic sense! This would be like you saying “Don’t go to school and get a diploma/degree because you’ll never get a woman”, of course I wouldn’t go to school to get a woman, I do it for myself and educate myself and better myself.
2021-02-28 02:44
4 replies
Lifting wont fix your ugly face.
2021-02-28 02:54
3 replies
2021-02-28 02:55
1 reply
tf menss, ignore them, do your thing. i started some time ago, and some tips i can give you are: compound lifts are very good, don't use machines a lot, free weight it's better, you can use machines to warm up, as you might know, eat a lot of proteins, healthy fats, some carbs too because thats what gives you energy, do progressive overload, which is putting more weight with the time, like weeek 1 you start with a weight you can do 3 sets of 15 reps, then next week add 5 pounds and do 3 sets of 15 reps, and so on... Leg day is really important too, it boosts your teosterone and having big boy legs is pog, when making a workout plan you can try do "push days" "pull days" leg days abs etc... If you want to get muscular do your lifting first then do cardio, or cardio in diferent days, work too! and drink water!!
2021-02-28 17:05
Shut up , Australia! Stop trying to demotivate the young gentleman using personal anecdotes, and just carry on with your seemingly wretched, gloomy day.
2021-03-01 00:22
L
2021-02-28 02:50
1 reply
That’s great! Lifting won’t fix a lot of things, but it will make me healthier!
2021-02-28 02:50
#78
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United States Hindy
ez you got this, idk if ur trying to bulk up or not, but I think you should. go on a 200-400 calorie lean bulk, try and get 1 gram of protein per body weight. Okay but you can't give up on the gym. there probably isn't a need for the cardio you are doing. just focus on weight training, try to go at least 5 times a week. you can probably do a PPL split and you will do great. progressive overload should be an important part of ur weightlifting so you can keep pushing your body and get bigger. honestly I would begin taking creatine, take 5 grams a day, everyday, don't miss a day. I wouldn't worry much about supplements right now, but look into pre workouts and protein powders. i got you if you need any help
2021-02-28 03:18
2 replies
Eat 200-400 calories a day? What exactly is creative and what will it do to me?
2021-02-28 03:33
1 reply
#88
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United States Hindy
no 200-400 calorie surplus from ur maintenance calorie intake. Creatine pretty helps you get energy naturally, it is very healthy and useful for weightlifting
2021-02-28 04:12
Full body workouts 3 times a week with a focus on compound exercises. Bench press, military press, squats, dead lifts, pull ups. You should eat 1 gram of protein per pound of body weight, so that would be around 150g per day for you. If you can't get all of that from normal food then you can drink whey protein. Good luck, feel free to ask me more questions.
2021-02-28 03:30
11 replies
Should I only take that much protein on the days I workout?
2021-02-28 03:33
10 replies
No, every single day.
2021-02-28 03:59
8 replies
But how can I eat that much and still remain under 2k calories, so far I’ve had 90g of protein today and have ate around 1700 calories worth.
2021-02-28 04:00
7 replies
Is your goal to lose weight? Then yea, it will be hard. You are just gonna have to cut off a lot if not all of your carbs.
2021-02-28 04:18
6 replies
My goal is lose fat + gain muscle.
2021-02-28 04:19
5 replies
It's near impossible to do so at the same time but try to lose fat first while maintaining your current muscle and then you can start gaining.
2021-02-28 04:37
2 replies
How do I do that then?
2021-02-28 04:47
1 reply
You start by eating in a calorie deficit while still working out and then once you have lost the weight you wanted too you start eating at maintenance or a few hundred calories above maintenance.
2021-02-28 06:35
You should think about intermittent fasting then. Just skipping breakfast is 16/8 IF already, would be fine for your goals. If you want to lose fat faster, then ideally OMAD + calorie deficit, but eating once a day might be hard to just jump into it, so I'd start with 16/8 and see how it goes. And don't listen all this "150 g of protein a day" bullshit, it's all individual, but usually that much isn't needed, 120 g would be max for the most people who train naturally.
2021-02-28 06:39
lose fat + gain muscle = basically impossible so you need to decide what you want
2021-02-28 09:08
Btw remember to stay consistent and don't give up.
2021-02-28 04:00
I started going to the gym 2 years ago and its the best desicion I have ever made. I'm in way better shape both physical and mentally than I was before. Good luck and dont quit 💪💪
2021-02-28 03:45
1 reply
Nice job! How long did it take for you to notice a huge change?
2021-02-28 04:01
Make sure to have less protein than your weight in KG because too much protein can be harmful. Also, keep going to gym! If you lose motivation then force yourself and having a friend / family member that also goes to gym is very beneficial because you can motivate each other.
2021-02-28 04:16
7 replies
I’m sure it’ll be hard to lose motivation but there’s a chance, I’ll force myself to go though, and I’ll have my brother or mom force me to go too if I really don’t want to.
2021-02-28 04:23
1 reply
Nice, good luck menss)))
2021-02-28 04:23
"Make sure to have less protein than your weight in KG because too much protein can be harmful. " What?? That's bullshit.
2021-02-28 04:38
3 replies
Idk blame person that told me
2021-02-28 04:48
2 replies
That person must have been talking shit. Stop spreading misinformation on hltv.
2021-02-28 06:36
you better fact check him back then the average daily intake for protein usually is 1.5g per kg bodyweight
2021-02-28 06:42
that myth was long debunked. a sport athlete can easily have up to 200-300g protein a day without problems. the question is will ur body absorb all the amino acids or was it just expensive farts and shits but its not harmful for the kidneys like many said before.
2021-02-28 17:53
Make sure to go at least 3 times a week constantly, the results in the gym shows in the LONG term (4-6 months) With the protein i would say that, if you have an endomorph body, you will not need it, just find a diet that you can follow in the long term without having too much trouble If you are and ectomorph or an mesomorph, the guys from up there can give you better advices than me
2021-02-28 05:00
3 replies
I’m going minimum 4x a week.
2021-02-28 05:41
1 reply
Ah yes, BE CAREFUL, don't overwork your body, you have 16 years your body is still in development, even if you don't notice it Overworking can be counter-productive (don't know if this word is correct) to your body to the point of harming yourself, learn a good technique for that And i would recommend to you rest 36-48hs between trainings, youre breaking your old and weak muscle fibres to replace them with new ones (Bigger and stronger muscle), let the body rest and do his job, but this last advice applies different to everyone, so i would recommend to you to "meassure" yourself
2021-02-28 08:26
follow this guy even if your workout is shit and your diet is shit, once you got the habit and consistence it is easy to fix that build your upper body with pull ups and dips, then weighted pull ups and weighted dips. Complement with inclined and declined bench. This and isolate work on biceps and triceps for a good 6 months ~ 1 year should be good looking male base.
2021-02-28 06:12
bro just go to gym like 5-6 times a week have like 165g protein and eat like 2400cals and see if body weight goes up or down after a week or two and adjust the calories to match your goals dont trust in this 3times a week, if you rest too much ur gonna suddenly have a day where you start skipping like 3weeks straight
2021-02-28 06:23
Made an account just to post on this thread. Disregard the x protein x carb stuff these plebs have been saying. It's totally irrelevant. I assume your goal is to look and be fit (not training to get faster/jump higher) As much as diet goes, just go by your gut. You need to understand the basics, what food is considered sh1t aka has bad nutrition ratios. There is no need for you to weigh or calculate how much protein you need to intake. But there is 1 key lesson. Protein, carbs and fat all are as important as another. To put it simply, protein = 1, carbohydrates = 1, fats = 1. You can just google upperbody/lower body splits and just go from there. Works good for any level gym athlete. The most stupidest thing beginners do, is calculate every gram of protein/ every calorie they need to intake and go 110% on every gym session. You need to think training as lifetime span, you have to enjoy it, otherwise you will tip the fuck over, or worse yet, implode, ive seen implosions and they are ugly. Anyways gl with ur trainings bro and wish u all the best
2021-02-28 06:32
1 reply
Thanks man, I really do appreciate it.
2021-03-02 08:08
#108
 | 
Slovakia VERGiLx
Most important things in your quest for gains are 1. Stimulus - you need to workout at least 3 times per week, most muscle groups take at 48 hours to recover, good program will have you hit same groups more times in single week. Pick good program which you can stick to, DONT do brosplits - this means splitting body parts into days, for example monday chest, tuesday back, wednesday legs etc because as i said above, this will have you hit those muscles only once per week. Fullbody 3x a week is best for begginers in terms of gains, you hit every muscle group each workout and its not very time consuming. PPL-Push Pull Legs is also very nice program, but it takes 5 or 6 days per week in a gym. Learn about progressive overload, keep track of your progress on a paper or your phone. When starting new exercise always practice with light weights until you get correct form in!!! 2. Nutrition - Protein is king, eat 1g per pound of your bodyweight, Carbs are fuel, Fats are important for hormone regulation. This is very complex topic best learnt by reading and watching videos from actual experts. Also every body is different, find split that works for you, high carb/low carb/high fat whatever, but you NEED protein! You cant eat too much protein, if you eat more than your body needs you will just piss it out. Also make sure to eat enough calories for your goals, you said you are skinnyfat, which means you can either perform body recomposition - losing fat and gaining muscles at the same time by being in slight caloric deficit with high protein diet and working out or you can just bulk, it mostly depends if you dislike how fat you are how skinny you are. 3. Rest - Muscles grow when you sleep, not enough sleep will cause you to perform worse during training and you will progress more slowly. Watch Jeremy Ethier on youtube
2021-02-28 06:36
1 reply
stop prioritising protein, it has other functions other than being the cornerstone for muscle, i.e structural, protection etc fats - longterm energy, stored in muscles to produce energy (SUPER IMPORTANT, or is it not??) carbohydrates - shortterm energy, mostly used to feed brain (IS THAT NOT IMPORTANT ASWELL?) vitamins - hello anyone?? sick of tired hearing u saying eat protein, fucking eat everything in reasonable amounts (balance is the key)
2021-02-28 06:48
Use cratine and gain up , it will help you a lot ! I gained a lot of musceles with hardwork and cratine
2021-02-28 08:49
Plently of good info here. My advice is, be consistent, you dont need to rush with things. Its a marathon not a sprint, if you decide you want to do it, your whole life will be around that. Not only gym, later on you start doing sports outside etc, you get what I meant. Good luck, 16 is perfect age to start.
2021-02-28 08:52
- Learn techniques, always room to improve. - Train progressively. - Eat more than you consume (slightly). - Remember to rest enough. - Be consistent. - Everyone is different. Learn your body. It takes time but you will find the best ways for you.
2021-02-28 09:41
search for "flow" in the gym, etc thing
2021-02-28 16:05
>Train your core >The smaller the muscle size, the faster recovery (in general). E.g. You can train your biceps pretty much every day, but if you do deadlifts, take at least 2 days off (or whatever your body requires) between another deadlift session. >The bigger muscle you train, the more you are stimulating the growth hormone (if you have a busy week - focus on deadlifts, benchpress, squats) >Track your macros >Learn the techniques, don't fuck up your back >You don't need to switch exercises too often. This is a myth from like 70s-80s that people still believe in. You can even do 10 sets of bench press in a single gym session if you like, and then just move on to another part of your body
2021-02-28 16:30
training at that age doesn'T even matter that much. first u should try to hit ur calories. only i can help u in kg u need similar to this. 1.8-2g per kilo bodyweight protein 0.8-1g per kilo bodyweight fat 3 to 5 or even 10g per bodyweight in carbs, depending on your goal. i do 3 when i cut and 5 when i bulk at ur age u should have fix ur calories and macros first. and u will for sure make good progress if u keep going for longer period
2021-02-28 17:35
Take maybe like 20gr more protein than what you eat atm as starter, build a decent basis basically which is your most important concern right now! If you then plan to really push even further and take the step to advanced, you'll have to up your protein intake obviously and general cals.(weighing your food and doing a real training schedule) But don't overdo protein for now, there's no need. Just make sure you eat around 2.5k cal to begin with maybe. Most advices here are good but already further than beginner so yeah, check for yourself!
2021-02-28 17:42
protein is pretty fucking low dud. But at that age all that matters, is that you stay consistent on the grind. You can make miracle gains just by going to the gym 3 times a week and lift heavy weights at that age. Your endocrine system is not developed yet u can increase your natural testosterone by at least 40-50% by the age of 20 if you keep working out until then.
2021-02-28 17:48
#141
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African Union remiska
tbh studies show that when you eat and what doesn't actually make a difference as long as you get the required daily doses of calories (and other shit) so dont stress it
2021-03-01 00:23
wtf going to gym during covid
2021-03-01 06:34
Nutrition is the most important thing i think. I struggle with it alot. It all depends on how much you go and what your goal is. I work towards strength/mass so i eat about 100-140 g every day.
2021-03-01 09:15
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