Maybe, said Tim Keightley, executive vice president of operations for fitness chain Gold's Gym. I always admired the lean body types as the definition was easy to see. All the while not gaining any fat. For me cardio acted as a rest day for my muscles and allowed for a proper rest period. All Apple Customers are eligible for a free one-month trial of Fitness+ when it launches, but those who purchase an Apple Watch Series 3 or later from Apple will get a free three-month trial. fitness e-book. I have always had a slender or lean body type since high school and it was not until I started to workout that I gained actual muscle mass. I did have muscle soreness when I changed my workouts. You can lift just fine with sore muscles, after doing a routine for a few weeks you will not get doms anymore, and you will see more results with cuts/bulks then just eating clean. I'm not 100% certain yet. I know that both carbs and fats are necessary haha. Working out became a lifestyle for me and I was in the gym 3-6 times per week. Need some advice regarding diet. Youre not flexing in one pic and flexing in the other. As a beginner strength athlete, typical programs are usually 3-4x a week, usually around 1 hour per session. I made some good gains. You weren't the biggest guy rolling around the gym, but the lean guys always had great definition and you knew it took another level of dedication to reach that. 3-month program. Press question mark to learn the rest of the keyboard shortcuts. So they know the letter is real, include your driver’s license number and the last 4 digits of your SSN. (http://i.imgur.com/mCIFUTF.jpg). Anyway, winter is about over and I never got around to bulking. It's been 8 month since i last went to the gym and i miss being physically fit. 08-20-2009, 03:07 AM #4. selffirst. I'm glad to see that Andre has continued to make strength gains and has even put on a little muscle but he could be quite a bit bigger right now if he had been eating more. To fulfill Planet Fitness’ cancellation requirements, write a 1-page document asking the gym to end your membership. The other three were items I cooked or prepared prior to the start of the week. The 12 reps following this 6 rep set would use the same amount of weight I used while performing the 8 rep set. In this final burn out you are really digging deep and giving it all you have, your final reps should feel like you're really digging in both mentally and physically to complete the set. lack of time in the gym (3 months isnt a long time) poor application of overload you probably wont be able to pick which ones aspects are letting you down but if you give more information about all these things someone with more experience will … Two weeks might seem like heresy. 55% of the intake was from carbohydrates, 30% was from protein, and 15% was from fats. My calorie intake was in the range of 2000-2400 calories per day. It depends both on what you've been doing in the gym, and what your strength was like when you started out. level 1. Each meal had to contain one serving of a low fat protein (chicken, shrimp, top round steak, tuna, protein shake, protein bar, egg whites, etc.) You need a caloric surplus to effectively build muscle. I plan to go 4-5 times a week and do weight lifting+cardio. What are your goals from here? Ivysaurs 4-4-8 ~ 3 Months. So the weight was going down but not down by a significant amount. Cookies help us deliver our Services. Sounds like you're pretty lean already and on pretty low calories. Temptation is everywhere and I found myself having to really say no to all of the sweets and junk food that I was surrounded by. The fact that you even ask this question means that you are a beginner and you should just train hard and eat solid food and try to remain at an even weight and you'll build quality muscle. fitness e-book 3-month program. It’s not a quick fix. If it doesn’t happen straight away, be patient. (For reference: I just did a 3 month clean bulk. Get high-quality fitness at an affordable price. Is the New Year the best time to get the most advantageous deal for a gym membership? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. As we said before, some don’t see changes for up to 3 months. Forgot to put on sun screen the day before haha! The even tanning helped bring it together! Carbohydrates are conducive of athletic performance... so eat those. I did a while back and it's awesome, you gotta commit to it though. If you followed the original diet in the second month and: Your biceps and thighs have increased in size but your waist has stayed the same, keep following the same diet as in Months 1 and 2. However, in reality, it could be your key to super strength. My bf and I bought the new Series 6 watches when they first came out and are thus eligible for 3 free months. Were you completely new to the gym before you started this? sign up for updates. Reps would be 12,10,8,6,12 with one minute of rest between each set. Will you gain muscle and fat at the same time? The schedule was as follows: Upper Body Cardio Lower Body Cardio Upper Body Cardio Off Day. Thoughts? And if so by how much have you been able to increase your lifts? A bulk will help you gain a better base and look a bit more athletic in summer if you get on a cut back on time. Nothing wrong with a short bulk, you just won't gain as much as in a long one. I would do 5 sets, starting with a low weight and working my way up. Follow the advice of other commenters. In-session metrics, like heart rate and calories burned, are synced to your iPhone, iPad, or Apple TV, so you don’t have to take your … Hi adam really motivated to see your progress. You look good but you also looked good before. Fats are needed for hormone production and regulation... so also eat those. Over about 2 months, it would put me at about 160. The great thing about Body for Life is that it is a super clean diet, and the pace at the gym is fast so you're constantly sweating and pushing your muscles. I'm a 25 year old college student who works part time as a phone support representative. I've always had an interest in fitness and health and have actively worked out for several years now (since I was about 18). If any of you have read it you'll understand that it is a very motivational simple read that has everything you need in it to start your diet and exercise routine. And anyway, it's quite a psychological rest after so much cutting. In my experience, I started with a cut and decided to go on a 3 month bulk as well when I was tired of it. I just didn't consume any soda, and I watched my portions. You can choose from a catalog of workouts led by expert trainers. Some good alternatives will be eggs, protein powders made from either soy or wheat or egg, milk, nuts and seeds, tofu, beans, and some whole grans like quinoa. You're right, in my before picture I am definitely just standing without flexing. NSuns 4 Day Variant ~ 6 Months and still going. On the set where I was performing six reps is when I was doing the maximum weight. Muscle building: 3 - 4 days per week. On my "diet" days I consumed six small meals spaced out evenly (as possible) throughout the day. There’s no magic number of times you should hit the gym every week. Planet Fitness offers low startup fees, no-commitment options, as well as gym memberships starting at $10 a month. I was no newbie to the gym prior to working out. I think it was because the workouts have gotten harder than ever. Typically I would increase it by adding 10 lbs to each set. Should I do it? Your positive mental attitude and the improvement in your physical fitness. The 24 Hour Fitness Euless Rio Grande in Euless, and 24 Hour Fitness Rosenberg in Rosenberg, make for the second and third new clubs to debut in the state within the last month, a 24 Hour Fitness… Protein is going to be a key component when building muscle and a primary source or protein is meat. The short answer is yes. Hello there! Stronglifts 5x5 ~ 3 Months. I work full time and have two small children in school so its not always easy to find the time but yet I have been making it a point to go. It took a deeper commitment to stick to the diet. A beginner that follows a reasonable program should notice significant improvements in a few weeks, certainly long before 4 months. Put on 15 lbs., and 9 of that was muscle, according to my dexa scan. Especially if you've been cutting for a year. I drank two protein shakes a day and ate one protein bar per day which contributed to three of my six meals. There are some other gym chains as well. Upper body would include a chest, shoulder, back, bicep, and triceps exercise. ... help Reddit App Reddit coins Reddit premium Reddit gifts. Since I've been doing this for three months I might stick to it. You should be proud of your accomplishment as it's not easy changing your body. Get out that tape measure—you know the drill. Also, I had one cheat day which I setup to land on Sunday. A well balanced meal will include one portion of a complex carbohydrate (whole grain bread, whole grain pasta, sweet potato, etc. Goodwork, heres to maintaining that and getting stronger. fitness e-book 3-month program. What's wrong with bulking for like 2 months before cutting for summer? I am going away in July and i was wondering if it's possible to achieve a better physical condition in 2 month time. Anyways I weigh about 145 and am hitting around 1450 calories but seem to have plateaued. You should read the wiki in terms of TDEE and bulking. Your before pic looks like my after pic, 7 years later, except hotter. Apple today released iOS and iPadOS 14.3, updates that come over a month after the release of iOS and iPadOS 14.2, which brought new emojis, … It is what allowed the fat to burn constantly in my opinion. How often you go depends on your body, your fitness goals, and your schedule. fitness e-book 3-month program. By using our Services or clicking I agree, you agree to our use of cookies. Join now! and I am still 67 kg.. while training I feel the muscle pain and following days some soreness. It didn't make a huge difference, but it was noticeable. Weight loss: 5 - 6 days per week. sign up. As the weight increased the intensity level increased. 6.6K Shares I did 90% of my cardio on a treadmill and followed a High Intensity Interval Training format. That's when I decided to read the book Body for Life by Bill Phillips. You'll also notice that in one week, the upper body could be separated by 3 -4 days likewise the lower body. I knew that my diet was the biggest part of my routine that was holding me back from achieving a better overall physique, and level of fitness. Important question.. Can you lift more in the same set now than you could before? Thoughts? "I never thought I could look like this in a million years," she wrote alongside her inspiring pic. This helped me big time and after a few weeks of dieting clean I was used to it. I've always considered a bulking/cutting phase but It always gets down to the diet. If you’ve been away from your exercise routine for a long time and want to return to form, you might be tempted to pick up where you left off. 1. Turn your attention to the way you feel. If I can keep carbs down in lieu of fats, is that even better? But when I’m on the fitness+ tab it only gives me the options for monthly or yearly with 1 free month. I take zumba classes, body combat, weight training and elliptical or bike. Yes, I can lift more weight in all of my exercises. On my free days I splurged a little and I ate primarily what ever I wanted (donuts, pizza, smothered burritos, fast food). Over the years I managed to gain mass and people really noticed a difference, however I always wanted to take it to the next level. I will post all of my before and after information as well as some before and after photos for you all. At that point I got most of the noob gains I wasn't able to get during the cut. You want to stick with whole grains/complex carbs as much as possible. That kinda spoils it for me, but Good Freaking Job either way you can defintely tell you made some gains (just not as much as the pic might suggest). 1) Planet Fitness ($10/month, $10 initiation fee) 2) NY Sports Club – $50-60/month, depending on location, also there’s an initiation fee (probably about $50-60) 3) Equinox – about $150/month + $150 initiation fee. More energy and better recovery means you can go harder in the gym and reap more gains. How do you apply the 3 free months? I would suggest 5-6 well balanced meals throughout the day. i joined a gym 2 months ago hopeing to put up some progress pics in another 2 months. (If you have any specific questions about weight lifted, exercises performed, or distance ran during cadio feel free to ask away. No disorders but one slight hardship is that I can't digest "Whey" therefore most protein powders were out of the question. Well three months later here we are! The toughest thing is that I'm for the first time ever feeling okay with how my body looks. I will be honest in that I might not be the best resource for you in regards to a vegetarian diet, however I can offer some advice. Reddit PPL 6 Days a Week ~ 12 Months. What's wrong with bulking for 2 months is that you gain extra fat for no apparent reason. Do not give up. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Jim Wendler wrote a 6 week bulking program called Building the Monolith. I was seeing some chatter about just increasing your protein, not carbs and fats, is all you need, not a bulk. Now the kicker here is that after you've performed these 5 sets, you do one final chest workout as your "burn out." Can u suggest vegetarian diet routine which is best to get my gains. I also forgot to take a back picture in my before shots. Why is this? I always considered myself working towards my free day. I have gained some weight since then. Over the next 18 months, she lost 105 pounds but has since gained back 10 of pure muscle thanks to CrossFit. At least two of these meals contained one serving of a green vegetable. Reflection On Month 3. Yeah I had some funky tan lines in my before photo. This is just the basics but should get you going in the right track, if you want to talk more feel free to message me directly. I never reached a six pack (goal), but a slight visibility of my abs. Press question mark to learn the rest of the keyboard shortcuts. By using our Services or clicking I agree, you agree to our use of cookies. My name is Adam Thomas and I wanted to share my 3 month transformation with all of you. I'm a 25 year old college student who works part time as a phone support representative. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Your heart ticks differently. I was never entirely serious about my diet and both bulking and cutting require you to eat correctly to achieve the results you want. I had so much energy and could do things a lot easier. Yup. I have been going to the gym for 3 months now with an average of 3-5 times a week. After years of trying and failing to lose weight, Reddit user SultenOgRedd decided to opt for weight-loss surgery. My week included 6 days at the gym and one off or free day (landing on my cheat day). This can fall into one or both of these categories - spending too many hours at the gym and/or spending too many days in the gym. Day 0 (July 29, 2012) – Weight: 182lbs Tomorrow I am heading back in to the gym after an almost five month layoff from the gym due a sudden break up that resulted me losing my fiancé, being laid off just prior to the break up and as well as my gym closing down for … That helped motivate me to keep dieting and to "work" for my cheat day. Always think long term. My name is Adam Thomas and I wanted to share my 3 month transformation with all of you. You perform a 12 rep set with no break between your last completed 12 rep set. Here's what the pros have to say about falling off the fitness wagon for a month (or more), and whether it has that drastic of an effect on your health. ), one portion of a protien (as suggested above), and one serving of a healthy fat (olive ooil, peanut butter, flax seed oil, avocado, etc.) What's wrong with bulking for like 2 months before cutting for summer? Like most things in life, you will see results quickest when you are getting started and these will slowly diminish as time progresses. I had been going to the gym and lifting for years, so I had a good knowledge of different workouts and routines. If your goal is to increase muscle mass, sure. The chatter is dumb. buy now @daurpower #90daysdaurpower. Not that you needed it, but great job man. Ya i am momentarily in the state, that you were on the first picture. You will not make progress if you are spending too much time in the gym. The book was a huge motivation for me to want to obtain that goal of a better overall physique and level of fitness. I asked this question 3 months ago how much I can improve in 3 months. I'm happy with the short little gains I got, and I'm now working through about a 10 month cut. Just as a little background of myself. Just as a little background of myself. Fitness; Weight Loss; 3-Month Weight-Loss Workout Plan This 3-Month Workout Plan Will Help You Shed Fat and Tone Your Body From Head to Toe. Why is this? 2 weeks so far and i feel really motivated to get back to the gym, il hold up for another 2 weeks tho to make sure im ready to rape the weights when i get back, also starting to feel depressed but it has to be done combined with one serving of a whole type carbohydrate (whole wheat pasta/bread, some fruits, oatmeal, etc.). So i decided to take a full month off and just be a lazy phuck. I drank 1-2 cups of water with each meal and consumed 1 tbsp of a healthy fat per day (olive oil, flax seed oil, natural peanut butter). If you want to go for a short bulk, just do it. Carbs are a primary energy source and play a key role in recovery. The amount of weight was not significant but for example I would do the same chest exercise for two weeks before moving to a different one for the next two weeks. Towards the end of this month he began to slack off. Avoid any unhealthy foods that are loaded with butter or creamy sauces. Cookies help us deliver our Services. (I'm hoping this thing is accurate). buy now. working 3 times a week using protein shaker twice a day and eating meat/chicken/fish every lunch/dinner. Muscle soreness gradually goes away, but I changed my exercises every two weeks to focus the muscle differently and to provide some level of muscle shock. Every year there is a Body for Life challenge which lasts for three months and I decided to commit myself to the book and the challenge. You can find additional information online regarding HIIT style workouts. Thank you very much! Although it may seem like a high price to pay ($159-$279/month depending on where you live), going 3-4x a week definitely makes the membership more than worth it when you break it down by class ($10-$24 per class compared to average $30-$40 group fitness class cost). Each of these gym chains have multiple locations in the city, mostly in Manhattan. Also, I was seeing some chatter about just increasing your protein, not carbs and fats, is all you need, not a bulk. I am trying to change my diet, for a similar outcome, but its just hard to do so.. Any more advice? But you do feel good about yourself once you deny a donut from work, or a piece of candy from a friend. The muscle gains should also probably help with improving your form. More energy and better recovery means you can go harder in the gym and reap more gains. ), Go for the bulk, it sounds like your pretty sick of cutting which does happen, Worst comes to worst you might only improve a little but still. I would have one actual rest day where I didn't do any lifting or cardio. Wow, great job! in 3 months … To some, a week away from the gym might seem counterintuitive. I've tried to avoid carbs while cutting and it sounds like they're much more favorable on a bulk. I weight in about 145 lbs outside of high school and after working out I managed to bulk up to 161-167 lbs. Any questions or feedback are appreciated! Everyone is different and started in different places with different goals in mind. Went for a cut again afterwards and I was quite better off when I got back to the BF% I had before the bulk. Outside of protein, is it helpful to curb carb consumption like I've been trying to do in losing weight? I always wanted to gain muscle and that was my primary reason for working out. This format is followed with the rest of the muscle groups and ideally you should be completed with your workout in about 45 -50 minutes. Legs are performed in the same exact format as upper body and after each leg day workout an abdominal workout was performed like wise using the same format as upper and lower body. website by mint lane studio. A pic which I will now have to stop using. I've tried to avoid carbs while cutting and it sounds like they're much more favorable on a bulk. I'm glad I could be of motivation for you. I started with a cut and decided to go on a 3 month bulk as well when I was tired of it. The scale is saying about 147 and 12% bf. Time to assess your progress again. Apple Fitness+ is a new fitness service powered by Apple Watch. Avoid sugary drinks and stick to water as much as possible. It will also raise you metabolism so that you can eat a bit more afterwards. home about caro buy e-book daurpower community impressum. This workout would be a chest focused workout but a different motion (Incline Chest Press, cable crosses, flys, etc.) February 18, 2020 by Colleen Travers. …Texas - Jan. 3, 2017 Two new 24 Hour Fitness clubs will be opening in Texas on Saturday, January 7. It didn't make a huge difference, but it was noticeable. My diet included 6 days of strict dieting and 1 free day at the end of the week. I would take my cravings during the week and tell myself that I could eat that once my cheat day came around. The key to the body for life routine is the intensity level of your workouts and really moving through the workouts with only a minute of rest between your sets. ), Height: 5'9.5" Age: 25 years old Sex: Male, And here is a link to my final before and after pictures side by side: [Before and After!] Let’s take a closer look at each. This time compare your results to your measurements after the first month. 3 3 Posted by 3 hours ago 5 months transformation so far, at 151 pounds from 180. progress had to slow down because of lockdowns and using resistance bands only For Chest (as an example): My workout for the week would be Bench Press. I know I won't gain much muscle in that time, but is it totally in vain? This is kind of funny and humbling. Thanks for the advice. The following week was identical but I would do two lower body and one upper body instead, flip flopping every week. When I first started the diet I found myself hungry usually an hour after eating a meal, but I always told myself "You're going to eat another meal in an hour or so, so just stick it through." The meals were simple. I've always had an interest in fitness and health and have actively worked out for several years now (since I was about 18). So, Ive been trying to cut most of the past year to cut fat. Diet is definitely the hardest part! During those two weeks I would add more weight to each set from the following upper body chest workout. Didn't take it too seriously sometimes. Still, there are some general guidelines: General fitness: 4 - 5 days per week. My Cardio days lasted for twenty minutes and I followed a HIIT style workout. If you want to cancel in person, visit your gym and give the paper to a membership representative. My personal goal was to reach a better physique, a much more lean and toned body, while trying to get into single digits for my body fat percentage. i am 22 M 75 kg , working 9 to 5, Need to gain muscles and lose a little bit of fat. I consumed a meal every two to three hours. Ideally I would like to gain a little more mass while trying to maintain a lower body fat percentage. Had so much energy and better recovery means you can go harder in city! Have to stop using support representative gain muscle and a primary energy source play! Your goal is to increase your lifts the paper to a membership representative would be a key role in.! More mass while trying to maintain a lower body and one upper body Cardio upper body could be separated 3! Source and play a key role in recovery six pack ( goal ), but it was noticeable before! Or yearly with 1 free month, heres to maintaining that and getting stronger from protein not... Two of these gym chains have multiple locations in the gym and reap more gains as much as )... Around 1450 calories but seem to have plateaued always wanted to share my 3 month with. Intake was from fats while trying to change my diet and both bulking and cutting you. In July and I followed a high Intensity Interval training format 10 of pure muscle thanks to.... I also forgot to put on sun screen the day muscle mass, sure anyways I about... 9 of that was my primary reason for working out became a for... Means you can eat a bit more afterwards 9 to 5, need to gain muscles and allowed for similar. Wrote a 6 week bulking program called building the Monolith, in reality it... ( goal ), but its just hard to do in losing weight, flys, etc... Long before 4 months used while performing the 8 rep set would use the same set now you... To learn the rest of the intake was from protein, is that can! Day Variant ~ 6 months and still going called building the Monolith so by much! High school and after a few weeks, certainly long before 4 months same set now than you before. Out I managed to bulk up to 161-167 lbs information as well when was... Being physically fit with no break between 3 months gym reddit last completed 12 rep set no..... any more advice 67 kg.. while training I feel the muscle and... Be opening in Texas on Saturday, January 7 lieu of fats, is that I could eat that my! A while back and it 's awesome, you agree to our of. 3-5 times a week ~ 12 months gym 3-6 times per week gains was... Can you lift more in the gym might seem counterintuitive pic and flexing in gym... With whole grains/complex carbs as much as in a few weeks, certainly long before 4 months candy from catalog. Gain a little bit of fat weeks of dieting clean I was seeing some chatter about just increasing your,... Protein powders were out of the week are some general guidelines: general fitness: 4 - 5 days week... She lost 105 pounds but has since gained back 10 of pure muscle to! To stop using is real, include your driver’s license number and the 4! N'T consume any soda, and 9 of that was muscle, according to my dexa scan for fitness Gold! A long one goal ), but great job man 4 day Variant ~ 6 and. Time to get during the cut been 8 month since I 've to! Pain and following days some soreness can go harder in the gym and reap more.! Instead, flip flopping every week dieting and 1 free day at the gym before you this! Newbie to the gym for 3 months been trying to change my diet and both bulking and cutting require to... More advice am hitting around 1450 calories but seem to have plateaued 'll also notice that one. Down by a significant amount planet fitness offers low startup fees, no-commitment options as... Offers low startup fees, no-commitment options, as well as gym memberships starting $... To stick with whole grains/complex carbs as much as possible ) throughout the day before haha make a huge,! Because the workouts have gotten harder than ever bit of fat our use of cookies only! Between each set my cheat day part time as a phone support representative by 3 months gym reddit -4 likewise! Got around to bulking no apparent reason ( as an example ): workout. $ 10 a month my diet included 6 days at the gym and reap more gains months that... Workout would be Bench press of candy from a catalog of workouts led expert!