@You know damn well what you should do but I already know you ain't finna skip no damn soccer game.
Ole Paul PAWGba-ass nikka.
But see, there is a whey. Ima just a Sunday session then run another Tue-Fri.
This is why I prefer going in the mornings
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
- Start date
But see, there is a whey. Ima just a Sunday session then run another Tue-Fri.
This is why I prefer going in the mornings
Son Goku
Great Sage Equalling Heaven
PortCityProphet
Follow me to the truth
VOLUME ALL THE WAY THE fukk UP!!!!!
WaveMolecules
Superstar
been lifting for 6 weeks and def feel and see a difference.
im 5'10" 204, trying to lose weight.
should i take protein? 3 day splits for now till i get my weight up, literally. when should i modify?
im 5'10" 204, trying to lose weight.
should i take protein? 3 day splits for now till i get my weight up, literally. when should i modify?
BornStar
Marathon Continues
Circumstances changed.
Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right went from 201 to 190
Highest I was, was 206.
Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.
All I've been doing is back and legs 3 times a week with cardio in between.
Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right
went from 201 to 190Highest I was, was 206.
Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.
All I've been doing is back and legs 3 times a week with cardio in between.
BornStar
Marathon Continues
Unfortunately you will have to do cardio and try some carb backloading or manipulating your macros.
Tuesday and Thursday do some cardio on the weekend do some hiit and some isolation movements bis tris calves abs forearms
MWF do full body
Monday go heavy
Wednesday volume
Friday high intensity/ volume get a pump
WaveMolecules
Superstar
i ride about 15-20 miles a day on my bike M-F. cardio enough right?
also im using a beginners routine on the JEF app. monday chest wed back fri legs.
recommend a good mwf full body? or is what im doing now enough?
BornStar
Marathon Continues
15 miles a day sounds good. I did more treadmill and jump rope type of work.
To be honest most programs are "good" but it matters your intensity and effort. I don't care what weight you are don't go to the gym p*ssy footing and talking to everyone in between your sets. Get in , focus and get out.
Full body I'd do
Pull Ups 7 sets till failure
Rows 4 X 8-10
Deadlifts 3 X 5
Squats 3 X 10
RDLs 4 X 12
Leg Curls 6 X 12
Leg Extension 4 X 12
OHP 4 X 8
Incline Bench Press 4 X 8
Id save
Tricep overhead Extensions
Preacher Curls
Farmers walks
Waiters walks
And trap work for the weekend
Keep your intensity high
PortCityProphet
Follow me to the truth
Circumstances changed.
Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right
Highest I was, was 206.
Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.
All I've been doing is back and legs 3 times a week with cardio in between.
3 hours of cardio
BornStar
Marathon Continues
I know breh. It was unplanned but wasn't as bad as it seemed got some work done and kept it moving literally3 hours of cardio
Son Goku
Great Sage Equalling Heaven
Son Goku
Great Sage Equalling Heaven
Are you hitting your protein macro? Do you even know what that target is?
Can you afford it? Prices are up rn like a motherfukker. 
Tbh, if your goal is just losing weight protein can help but still falls in that last 5% of difference category. Unless your other 95% is straight or you're a freak beast (you aren't), some protein #Powder isn't gonna make or break you.
Son Goku
Great Sage Equalling Heaven
If you're doing that much 'cardio' and still
, you're overshooting your calories AND your metabolism is slow af. 
Post up that diet.
I would actually disregard both of these posts ^, especially since ole buddy @BornStar didn't post a workout program, he just posted some exercises with sets and reps. No loading protocols, no weight/volume progression, no individual variability/substitutions was mentioned, nothing.
That collection of exercises is redundant, poorly selected, and poorly ordered. The fukk you need DLs, RDLs, and leg curls on the same for? Why you got a gym noob running programs offa JEF hitting 40+ sets a workout with additional isolations on the weekend and cardio erryday? So many questions.
Spliff
Godzilla got busy.
Circumstances changed.
Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right
Highest I was, was 206.
Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.
All I've been doing is back and legs 3 times a week with cardio in between.
Lost ~30lbs in ~3months for my wedding doing similar, ie treadmill walking as the vehicle for a deficit vs. steep calorie restriction.
The best I ever felt on a cut. So much different than pure calorie restriction on many fronts. (lifting strategy unchanged)
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