Fitness General
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If you have ever thought about lifting, now is the time. Since most of you are between the ages of 18-24, you still have wiggle room to get some late puberty gains and beginner growth. If you’re able to stick to a routine and diet, you can go from skinny/overweight to a decent physique in a year. You won’t look like much to other lifters, but to the general populace you will be in the top percent of looks physically and you will see differences in your health/mood.
Post questions, images, videos or whatever you want that is fitness-related. Also, feel free to post goals/accomplishments that you’re proud of.
Resources
####Diet
Find your caloric requirements - http://iifym.com/tdee-calculator/
Macros - http://www.weighttraining.com/blog/a-step-by-step-guide-to-mastering-your-daily-macros
Protein Foods - http://www.muscleandstrength.com/recipes/high-protein####Weightlifting Routines
Beginner
Starting Strength - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Stronglifts 5x5 - http://stronglifts.com/Intermediate
5/3/1 Routine - http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Madcow - http://stronglifts.com/madcow-5x5-training-programs/Advanced
Olympic Lifting - http://danjohn.net/beginners/
####Calisthenics - Body Weight
Fitloop - https://fitloop.co/
Calisthenics Discussion - http://www.reddit.com/r/bodyweightfitness
Beginner routine - http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html####Muscle Groups
Muscles and Stretches - http://wserver.flc.losrios.edu/~willson/fitnessHandouts/muscleGroups.html
Muscle Groups - http://www.bodybuilding.com/fun/anatomy.htmMore will be added as time goes on.
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I’ve been looking into 5/3/1 recently; I think eventually I will run it with the But But Boring accessory work. I reckon once I finish cutting I can still milk the linear gains from SL 5X5 for a couple of months longer.
I really need to look into 5/3/1 vs Madcow vs Texas Method.
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Do any of you take any multivitamins?
I have been feeling really tired, bored, kinda depressed for a long time now. Tried exercise for a couple weeks to see if I get the “Immediate” effects but I didn’t really feel the extra energy and alertness you are supposed to get from exercise.
I tried eating correctly, no shitty food but i still felt tired and groggy all day.I decided to try some multivitamins with Iron on Monday. I took one Monday and felt tired like i usually do all day. The next day I felt so good. I wasn’t tired in the morning. I wasn’t tired after lunch. I didn’t even have a nap after work. I managed to stay awake all day with no groggy, tired, depressed feelings.
I thought it could have been a thyroid issue but now I think it might just be an Iron or other vitamin deficiency.
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@Scuzz No, but it is a good idea to do it. Nobody can really get all of their required vitamins/minerals every day from eating food. Good thing you found your problem though. :)
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Iron deficiency is quite common and probably what was making you feel tired. I’m pretty sure it’s what I had at one point; I would hit all of my macros but neglect my micronutrients, making me feel shitty and weak.
The only supplements I take are omega 3 and vitamin D3. I would really recommend D3 - it does affect your mood - if you don’t get out in the sun much, and even more so for the British Winter. I track my other vitamins, minerals, fibre, sugar and sodium intakes though and get what I need through food. Iron can be hard to hit, I get over 100% the RDA just through bran flakes (cereal), eggs and spinach; although I do eat a shitload of spinach everyday - 200g.
You shouldn’t exercise for the sake of exercising; although it is better than doing nothing. Train. Have a goal in mind and train for it. I think one of the hardest things to acquire is the long-term goal mindset. If you want to bulk up and put on some muscle it isn’t going to happen quickly, having long-term vision is necessary for sticking to training. Lift long enough and eventually something will just click, it no longer becomes a chore and more because you enjoy it. The compound movement patterns start to feel like second nature and you’ll start to feel like you actually know what you’re doing.
The sooner you start the sooner you’ll be where you want to be.
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I didn’t realize it until I stepped on a scale and took my shirt off the other day that uni (and unhealthy habits) has caused me to gain a lot of weight! I’ll definitely look into the dieting links. Nice post m8!
