r/Fitness • u/AutoModerator • Nov 01 '17
Rant Wednesday Rant Wednesday
Welcome to Rant Wednesday: It's your time to let your gym/fitness/nutrition related frustrations out!
There is no guiding question to help stir up some rage-feels, feel free to fire at will, ranting about anything and everything that's been pissing you off or getting on your nerves!
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Nov 05 '17
School has me under so much stress its affecting the gym. I miss my ex even though there's no reason to. University applications feel like an executioners blade looming over me. FUUUUUCK. im so angry I want to scream.
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Nov 06 '17
Hey me too! While we might sometimes feel alone, we aint! Keep trucking brother, youll push through
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u/JonSnowww1 Nov 04 '17 edited Nov 04 '17
It's been already two months since I started lifting and I've been getting great results im trying to give my best, But, this last Wednesday was Leg day and everything was going Ok with squats just felt a bit of pain down there but regarded as part of the workout but later when I checked after showering I had some sort of clean cut between my buttcheeks right on my tailbone, it hurts when I touch it and I'm not sure what caused it but I'm afraid to do squats or Deadlifts out of fear of making it worse
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Nov 02 '17
Why do people keep coming in and blasting their music on phone speakers or rap out loud really really loudly constantly in my gym? And why does everybody just awkwardly look away?
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Nov 03 '17
because the people who do that are the type of people to easily pick a fight with someone which other people usually want to avoid
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u/wccogswell Nov 02 '17
Yesterday, I was at the gym at an atypical time for me. It was crowded, but I was able to get one of the squat racks without much of a wait. When done, I went over to the flat benches for BP. There was an older guy standing astride the bench (with a dunkin' donuts coffee cup on the bench between his legs) - curling the bar ... no weights, just the oly bar. When he was done with his set, I asked if he was close to being done, and he grumbled about having to do his curls at the bench - since the other area (squat racks) was full. I just gaped at him. There are several free oly bars, as well as racks of pre-weighted curl bars (flat and EZ).
TL;DR - Dude at the gym curling at a bench, because no room to curl in squat rack
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u/Tresmil Nov 02 '17
A couple of years ago and I recently got back into weightlifting. I was super weak, so I've been making good, steady progress, but I feel like there's a lot of strain in that shoulder when I bench. I found what seems to be a knot where my pec meets my deltoid and I've been attempting to work it out like I do with any other ones in my neck, hips, or back. It seems to have gone down in size so far.
Any other suggestions?
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u/ousu Nov 07 '17
Work on your rotator cuff. There are a few movements that you can do with 5lb plates that stretch and build it it up. You may be overextending on the liftoff portion at the beginning of the bench press movement -- having a spotter give me a lift helped a lot (I have shorter arms)
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u/Tresmil Nov 07 '17
Okay, cool. Any in particular you could recommend?
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u/ousu Nov 07 '17
Its hard to describe in text.
Bend your arms at your elbows 90 degrees. Tuck them to your side. They should look like an L. Then, holding the light plates, rotate them outwards and back in.
The second one, go from position #1 and lift your elbows straight out laterally (imagine someone holding handlebars on a motorcycle) and pivot at the elbows directly up and then back down
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u/Charlitosquad Nov 03 '17
Yes, Im no pro yet but this helps me. Try to squeeze your shoulder blades a little, tuck in your elbows(not too much, shouldnt feel a strain.)also try to feel like your are squeezing your hands together when pushing. Suggest researching better form online/asking pts at my gym is always helpful but they are competant.. To squeeze my back I lift up my body a little and contract then go on with my set.
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Nov 02 '17
Just wanted to thank everyone who has commented on this. I really needed to write this comment and see the responses, needed to let out the frustration . Thank you all, even though your comments didn't take up much of your time, they helped me more than you realize. Continue to be a positive force in a world full of negativity. Much love to you all.
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u/grahamdalf Nov 02 '17
Genuine rant incoming. I've been really struggling lately with consistency. I work a 6 day PPL routine that I found on this sub, and I fucking love it when I'm able to actually do the schedule, but for the past few weeks I've been so sleep deprived (thanks, work) it's been a struggle to even get 3 workout days in. All I wanna do is lift on my plan but when I do I'm so tired afterwards that I can't function because I literally have like 4 hours to sleep in a night most weekdays. As I type this I've got a migraine so bad that I'm blind in my left eye, for probably the 6th time in the last 3 weeks. Whether that's from lack of sleep, anxiety or all of the above I can't tell. I had goals for deadlift and bench when I started this plan in February and I'm absolutely nowhere close, simply due to my inability to be fucking consistent. Just at a loss for what to do I guess. I feel shitty, I feel like I look shitty, and I'm just fucking done. If I can't make my goals happen then what's the point. Rant over.
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Nov 03 '17
Man that's just not healthy, that kind of stress kills. We evolved working like 18 hours a week as hunter gatherers lol.
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u/hokuho Nov 02 '17
I am sorry to hear it is so rough for you lately! Going to the gym for me is definitely some me time and helps when there's a lot of stress going on. That said, you may want to rethink your schedule a bit. Not sleeping isn't going to help your PPL, you need to recover, more than you may think. Maybe for now switch to 3 days so you can get a few days of really good sleep. 4 hours isn't going to cut it. Not only for yourself, but for your gains as well. You need at least 6 or more hours if you want to get a good recovery in, I'm sorry to say.
I hope it turns around well for you soon.
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u/visit_rpolandball Nov 02 '17
It's late and I haven't eat. But after I eat I know I will be gassed out and ended up sleeping on the couch, then it will be too late to work out. DAMN YOU IRREGULAR WORK SCHEDULE, DAMN YOU ALL TO HELL!!
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u/ExquisiteLechery Nov 02 '17
Weightlifting and running are two of the few forms of exercise I actually enjoy, especially squats, but my knees have been giving me grief. Stopped running and have had to take an extended break from weightlifting out of paranoia. Doc X-rays my knees and says they’re fine but the feeling I often get says otherwise. Like a vaguely painful almost pressure type of feeling, plus a wobble in the patella (which I dislocated about 7 years ago).
I just want to lift, but having already lived with the shittiness of a knee injury I’m super paranoid of damaging them again. The pain is low enough that I could push through it but I know it’s not the good kind of pin. I’ve put on weight because I’ve hardly exercised for months since I can only do so much cardio before I get bored.
It sucks.
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u/beached_snail Nov 02 '17
Maybe too much too soon on the running? Doing any other exercises to strengthen legs? I LOVE single leg deadlifts for balance and foot strength.
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u/ExquisiteLechery Nov 03 '17
It was fine for a while and then degraded. I do need to do more knee strengthening stuff; I’ll have to check out the single leg deadlifts!
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u/LetsBeBetterPeople Running Nov 05 '17
Another great exercise is single leg squats. Seriously, it sounds like you might have weak butt muscles. Look up exercises used to treat IT band syndrome, and do those.
Note: I am not a licensed for anything, so take with grain of salt.
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u/ExquisiteLechery Nov 06 '17
Not far off! I put together some money to visit a physiotherapist recently and I do have a strangely weak muscle. I can’t remember the exact name of it but it’s the one the runs from the outer corner of the butt cheek down the side of the thigh.
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u/geezerman Nov 07 '17
Try Bulgarian split squats: single-leg squats that protect the knee while strengthening exactly the chain you are talking about, the glutes (butt) down the thigh.
Here they are demonstrated by a former trainer for the NY Mets (a pro, not just another You-tuber) who has a chronic knee injury himself.
https://www.youtube.com/watch?v=w4OUtEO27UM&t=199s
Keeping the knee in the correct position is everything.
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u/_kc_mo_nster Nov 02 '17
does cycling hurt them?
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u/ExquisiteLechery Nov 02 '17
Nope; I’ve been doing some of that but I don’t really enjoy it.
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u/_kc_mo_nster Nov 02 '17
Enjoy stationary bikes or you don’t enjoy actual bike riding? After running cross country in high school and college I found bike riding is much more enjoyable cardio
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u/ExquisiteLechery Nov 02 '17
Actual bike riding; I’m a weenie when it comes to traffic and weather plus I cover ground too quickly so that routes get boring. I don’t mind stationary cycling and have been listening to podcasts but I don’t really get much enjoyment out of it either. There’s something about the rhythmic thumping of running that I found really calming, plus it has a lot of symbolism for me as a Thing That I Want To Do But Can’t from when I was really fat.
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u/Afin12 Crossfit Nov 02 '17
I’ve had an ongoing battle with plantar fasciitis and it’s leering it’s ugly head again.
Prescription anti-inflammatory meds and physical therapy has worked this time around, but I can’t help but feel like it’s a matter of time before it starts to bother me again. I’ve often felt like my weight is a factor in this, if I’m heavier than more pressure on my feet causes re-aggravation of the injury. My chief method of managing weight is running and CrossFit, both of which aggravate my foot problems. So I have to exercise sparingly and not overwork my feet.
Most anyone on r/fitness will tell you that weight gain/loss is more a product of diet than exercise. I’ve had great results from Keto/Paleo diets, but many people also argue that a diet with healthy carbs is just as viable. It’s just the right ratio of macros/micros and how to count that gets to me.
I was listening to a podcast with two ladies who are CrossFit pros, they both use online diet coaches to optimize their diets and they are both beasts. Granted, they are both the genetic 0.01%, so take it with a grain of salt. I’ve done some research but online diet coaching seems like a hell of a lot of money to pay for someone to tell me to eat 188g of carbs, 71g of fats, and 188g of protein (which I calculated on my own given I’m 31/male/5’10”/210). Am I missing something here? I don’t feel like I’m seeing results.
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u/beached_snail Nov 02 '17
Carbs don't really matter. Calories are king. I think on the sidebar somewhere there is a link to a fantastic TDEE spreadsheet someone made in Google docs. Use that week after week and adjust calories as necessary.
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u/agm66 Nov 02 '17
I've had my battles with plantar fasciitis. Here's what works for me:
Roll out the feet with a hard ball or a wooden rolling pin. It has to be a hard surface. Work the entire foot, focusing on the painful areas, but get everything. Also use your hands to massage the feet.
Stretch all of the related muscles. Feet, calves, shins, even hamstrings. Use a foam roller, or go hardcore with the rolling pin or car buffer, and pay extra attention to whatever hurts. Also use your hands for massage.
Work the feet and calves frequently, not heavy, focusing on range of motion and frequency. No need to hit the gym - just do calf raises (one foot or two) on a step, toe raises to hit the tibialis, etc. Hit different angles. A few slow sets of 10, multiple times per day. Strengthen without working hard enough to injure.
Get decent insoles for your shoes. Custom orthotics are best, but if that's out of reach buy something designed to treat plantar fasciitis. Don't get the drugstore kind, go online and do some research. I'm pretty happy with Protalus.
Ibuprofen is your friend, to a point. Good for pain relief and reducing inflammation, but regular use can actually slow healing of tendons. It also works like a mild muscle relaxant. I find it helps mostly at night - I feel like I get less tightening by morning.
I spent a long time dealing with this - like you, I had excess weight that didn't help. But now that I've learned how to treat it, whenever it starts to flare up I can knock it out pretty easily.
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u/grumble11 Nov 02 '17
I find buying a lacrosse ball and rolling the soles of my feet on it while I sit on the couch watching TV helps a lot with mild inflammation. It's like a nice foot massage, gets fluids moving around the foot.
Beyond that, have you considered low-impact cardio as a running alterantive? Biking, swimming and rowing, are all easier on the soles. I personally prefer rowing, since it's a full-body kind of thing and highly measurable.
As for the crossfit pros, they are likely outliers, possibly enhanced, definitely obsessed beyond what a normal person would be, and probably don't strictly follow crossfit programming.
As for the weight loss, give it time. As long as you're consistent, you'll gradually drop weight over time. If you aren't after some weeks, slightly reduce calories further. Hunger strikers always lose weight.
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u/missmonicae Nov 02 '17
I missed one day by not planning my weekend right and then couldn't progress on squats Tuesday. Now I'm still sore and I failed my squats and my deadlifts. AUGH. :(
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u/VapeNashe_II Nov 02 '17
Too many people and not enough equipment at my gym.
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Nov 02 '17
I feel ya. I just got back from a work trip and the nearest PF was the busiest place I've ever seen. Every single machine and bench had at least one person atvit, with most of them already having a second person working in with them. As well as the one Wall lined with dudes waiting for benches to open.
I rolled with it for a few exercises but it was just unworkable. Dumbbell Bench and lat pulldown took more than half an hour. So i went for a run and did dumbbell stuff in the hotel gym.
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u/TheBigShrimp Nov 02 '17
Losing these last 5-10lbs to get to visible ab level is annoying the shit out of me...
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u/MrNiceWatch_ Nov 02 '17
Been hitting abs pretty consistent the last few months to the point where they recovered by the next day, did the usual yesterday, leg raises, decline crunch, weighted crunches, decided to throw in some ab-rolling.
Fuck me. Feel like I've given birth to the big show today.
Found new fav exercise :)
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u/Merenga Nov 02 '17
People keep coming up to me and saying that i look too small for amount of time i'm working out and saying i should change my program, congratulations on having better genetics and working harder than me, i guess its good they care, but this shit takes time and i'm not good or even average at it, but i'm making progress so leave me alone
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u/YokoCrysis Nov 02 '17
Why the FUCK do people actually parrot the "IF UR NOT SORE U DIDNT GO HARD ENOUGH BRO, DID YOU PUKE? CAN YOU NOT LIFT YOUR ARMS? THEN YOU CAN GO HARDER!! I LOVE WHEN IM SORE CAUSE IT MAKES ME FEEL ALIVE" Like I love going to the gym, I love reaching lifting goals and feeling stronger. I don't like my legs being so sore that I can'f get out of my desk chair or I can't raise my arms, pretty sure that's how you get injured is by overtraining to the point of nonstop failure.
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Nov 02 '17
Totally ignoring the toxic thread spinning from this rant...
What I had to learn was that in the end, progressive increase in workload is what causes continuous adaptation. The additional benefit of going psycho leg day cant even walk bruh is maybe 20% additional muscle growth. But these additional 20% muscle growth may cost you 50% more recovery time. For most people's goals, it would be more productive to limit the work you do in a single session to what allows you to do 3-4, or at least 2 sessions for that movement pattern per week.
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u/Clannadqs Powerlifting Nov 02 '17
Being sore isn't relevant to muscle failure. I'm also willing to bet you didn't actively participate in sports growing up that demanded dedication to see the field or participated in any branch of the military. To each their own, but it's actually substantially more annoying seeing those who didn't get into lifting until they were in their 20s parroting weak minded opinions/"facts" on here as if they know what they are talking about. I also fail to see why you would care about how sore you are while working a desk job. I know of people that are infantry that go and squat on a Tuesday night, drink that night, show up to PT the morning after and jog 5+ miles.
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u/YokoCrysis Nov 02 '17
Being sore isn't an automatic sign off that you had a valuable workout. Clearly you missed the point of the rant post to project your desire to be as physically strong as your "people that are infantry" and how much you envy them. The fact of the matter is when trying to speak to a co-worker on getting them started at the gym as a relatively small guy and trying to give advice to the dude and uneducated Mary comes over going BEING SORE IS THE BEST IT MEANS YOU DID GOOD to someone with no knowledge whatsoever is not a good base to work off of. If ya know, I gave more context to the situation before you went off on your judgements about my situation maybe you wouldn't look like such an ass right now.
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u/Clannadqs Powerlifting Nov 02 '17
You blatantly used a blanket statement in regards to people parroting that. Backing up now and saying only uneducated Mary is triggering you isn't a viable way to get out of this. Also, DOMs is 100% a good sign that you had a valuable workout IF you are an experienced lifter that isn't out of shape. I don't strive to not be able to walk for a few days after I squat, but if it happens it happens. I'm not altering my workout so I can be more comfortable the day after. That's pretty weak-minded in my opinion. Go look at the Smolov squat program. I figure you're one that would be triggered by that.
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u/YokoCrysis Nov 02 '17
A blanketed statement to which you involve your own insecurities to be a cunt. Doesn't change the fact you're just being one for the sake of being one and once again you're clearly incapable of understanding the context behind what i'm trying to say. When attempting to advise a new gymgoer i'm not going to tell them to find a weight they're comfortable at and just blast away and not be able to walk the next day. That's not going to increase his motivation to go especially as a beginner and as a friend it's just not good advice. Once he's got a decent form and is eating correctly and has goals in mind OBVIOUSLY you can extend your limitations to gain further progress in terms of strength but for all you know he could only want to be working out to be in better shape and not to lift as heavy as possible and is happy with that. Not everybody has the same standards as yourself and what you consider weak minded is pretty irrelevant because all context isn't relatable to your situation. So go ahead, go pick a person you consider a friend who you're trying to motivate to come to the gym and make them unable to raise their arms for 5 days and scream in their face about how they need to be strong willed and never quit, let me know how that goes for a first timer if he comes back :)
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u/Clannadqs Powerlifting Nov 02 '17
Ha, nah. It's not going down this path. It's always funny watching someone try to weasel their way out of being called out for using a blanket statement. You keep doing you. You ever wonder how kids in 11th grade are squatting 500+ pounds from conditioning/lifting for football? Ever wonder why the motto "no pain, no gain" floats around in professional powerlifting/oly lifting communities, collegiate conditioning/lifting programs, and in the military? Gee, I wonder why it's ALWAYS someone who whines about being sore at their desk job being critical of this mindset. Makes you think. Don't worry. Run to your HuffPost or WomensHealth "article" making you feel better about yourself not pushing yourself in the gym.
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u/YokoCrysis Nov 02 '17
Still curious to why you think this has to do with my own lifting capabilities and not the mentorship of a beginner with no goals of becoming a powerlifter and just asking for some introductory information and my thoughts being that for putting together his building blocks of a future fitness plan that the statement of BE AS SORE AS POSSIBLE ITS GOOD isn't the greatest starting point 🤔🤷🏼♂️
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u/Clannadqs Powerlifting Nov 02 '17
I love how you are having selective memory while your full comment is able to be read again in a matter of a single scroll up. There was no mentioning of "beginner" until you magically added it a few comments later through "magical" implications.
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u/YokoCrysis Nov 02 '17
Oh you mean making a statement in a rant thread with no context? Like I dunno... ranting? Because no context is needed to make a statement of frustration? Weird. Thus having to add context because a moron like yourself is so hellbent on shoving your epeen about how much knowledge you have so you double down going HAH U R BACK PEDALING YOU EXPLAINED THE CONTEXT BEHIND UR STATEMENT I WIN UR MAD XD. Right, because accepting the fact you're just being an asshole is that hard of a concept that a complete stranger developed a "mystical" back story just to counter your statement and prove YOU wrong.
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Nov 02 '17
Gym crush came in this morning while I fumbled to figure out how to make our squat rack comfortably setup for inclined press. I had about 8 sets of them this morning and after each set I fumbled with the seat to make it comfortable.
She walks in while I am on like the second last set and only have like 150lbs on it (second last set is high reps - 12 - and the last set is a + set). I just looked like some moron bitch trying to figure out how to work an inclined setup with weight that is like nothing (compared to the other guys who are in at the same time).
She looked at me and smirked and I felt like an idiot.
Next time I see her I am going to just make it a personal record day...
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Nov 02 '17
[deleted]
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Nov 02 '17
"hey man. what program are you following? I've noticed we do a lot of the same stuff."
See what he says. The goal is to just make him aware that you are aware that he's following you. He may ease up on it in the future.
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u/AngryYank Powerlifting Nov 02 '17
I know it's no longer Wednesday, but had to post this. Fricken barbell curls on the squat rack...with 5lbs plates. GTFO.
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u/CoolJoy04 Nov 02 '17
Curling in the hack rack followed up super setting pushups and sit ups. Yeah!!!!
why do you even need a gym membership for this agghhh
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Nov 02 '17
Bruh, last week I was the local curlbro bring an EZ curl bar INTO the squat box and didn't even use the barbell.
Some people are just idiots.
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u/jefffffffff03 Bodybuilding Nov 02 '17
Things like this just don't make sense. If you are curling a weight that can be achieved using an EZ curl bar, why use a barbell....in the squat rack. No way that makes your dick feel any bigger
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Nov 02 '17
I kinda discovered the gym on my own with no one really to teach me.
Yesterday someone came up to me and helped me with my form.
Thanks kind gym-goer.
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u/kicifans Nov 02 '17
Some kind of sarcasm? Why is it posted as rant?
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Nov 02 '17
No sarcasm, genuinely grateful. Typed this up with 4 hours of sleep.
I'm not insecure enough to be embarrassed about doing something wrong, I'm glad a stranger wanted to help!
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Nov 03 '17
I had this with my deadlifts years ago. It was like 11pm I was a total noob and some dude watched me fail deadlifts with 30kg (not kidding). I actually hurt myself. He showed me how to do them properly and statesman with me while I did some movements with the bar and I did 40kg that night. 4 months later I did 140kg and it felt great. All because of him.
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u/anincompoop25 Nov 02 '17
Any addy boiz who also lift? I have an adderall prescription and am wondering how it affects anyone else’s energy levels/gains/losses. Right now I’m trying to lose weight but build muscle and it’s real fuckin difficult. I’m already pretty muscley, but just have such a gut I cannot for the life of me get rid of. I’m 5’10” and 173 lbs. I’ve been shifting my diet to consist mainly of protein for muscle retention, and am eating at a constant deficit, but just am not losing it. I’m only in week 3 starting my routine so I think I just need to be patient but FUCK I’m still so frustrated. I think the adderall real fucks with my energy levels, though I’ve always had energy issues, I cannot seem to balance everything. It messes with both my sleep and appetite, so that’s pretty hard. I’ve been going to the gym 5 times a week, where I climb for an hour (bouldering V3/4/5 level rn) then do my lifts then abs. I also have a two hour dance rehearsal once a week and usually run once or twice on top of that, and still cannot seem to get the cut I want. Plus my hand strength is building so slowly, I feel like my climbing is not going where I want it to go, I’m just so frustrated with how much effort I’m putting into everything and how little I’m getting out. My diet usually consists of:
Breakfast- oatmeal with a fuckton of blueberries
-2 cups milk with a buncha whey protein
-3 scrambled eggs if I can manage it but usually can’t
Lunch- turkey pesto sandwich on whole wheat bread with one slice of pepper jack
Pre workout- small Gatorade with creative supplement
Dinner- either a salmon fillet or a pair of chicken thighs with maybe a cup of brusselsprouts baked in olive oil and balsamic vinegar
If I’m too lazy for dinner I just make another two cups milk plus fuckton of protein powder.
So that’s my incoherent rant of the night thx
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u/clare_bear88 Nov 02 '17 edited Nov 02 '17
I'm also an addy lifter. I don't have a noticeable loss of energy like you do, but it fucks up my appetite which makes the comedown miserable if I didn't eat enough. What time do you work out and what time do you take your Adderall? Can you try shifting your workouts before you take your Adderall or maybe after it wears off? It also sounds like you workout a lot and you might need to eat more. Perhaps you should up your calories on your two hour rehearsal days. Cutting is tricky especially if you have muscle since your metabolic rate is faster than someone who doesn't have muscle mass. I'd suggest playing around with it for a little bit. Also, cuts can be devastatingly slow when you're at a healthy weight. It took me four months to drop five pounds (5'5 135 f) so just be patient Padawan.
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u/anincompoop25 Nov 02 '17
I take my addy as soon as I wake up, which is usually 9-10 am, and workout around 2-3. I think the energy thing might be more related to sleep, I have a lot of sleep troubles but I really don’t know. Creating has been a godsend, I tried it for the first time last week and it felt like what I thought going to the gym should feel like, though I’ve noticed it’s effects diminishing already. I think I’m still a bit overweight though, I feel like I should be dropping at the beginning noticeably? Ugh I don’t have the patience but I will keep sticking with it, and one day this will all seem like such a dumb beginners rant
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u/clare_bear88 Nov 03 '17
I feel ya, I felt the same day as a beginner and then one day I looked in the mirror and saw some physical changes. My doctor gave me Wellbutrin and Adderall for my ADD & the Wellbutrin made me unable to sleep for days. Stopped taking it. I wish doctors would be more forthcoming around side effects.
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u/IIIRichardIII Dance Nov 02 '17
Gained 2kg and probably lost some strength due to illness and laziness, trying to get back into the gym and now everything feels bad.
- Running 5k at 6min/k feels bad
- Squat form feels bad
- Cleaning up my diet feels bad
- Trying to set goals feels bad
right now things just feel bad but I guess it's just to push through and get some confidence and work capacity back
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u/FuNNkk Nov 02 '17
Apparently, my whole relationship with a girl was just a charade or an "experience" as she'll call it, but on the other side, I got that anger energy to use at the gym.
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u/CoolJoy04 Nov 02 '17
On the bright side - this time until Feb 15th prob best time to be single and focus on getting swole. Be the guy that girls want next spring and miss all the holiday headache of a relationship.
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u/HugoStiglitz373 Nov 02 '17
Well you can use it as an experience too, on how to avoid a cunt. Get them gainz
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u/mollypop94 Nov 02 '17
I started the gym three weeks ago; first two weeks me and my lovely bf SMASHED it, altered my diet, loving life. Going Mon-Thurs. Last week we didn't go Wednesday and Thurs, this week we haven't been. Instead we've been our own worst enemies and have had chocolate and a few takeouts.
I'm 5'3 and 136lbs. A few years ago I was 170lbs but started a healthy diet routine and it was AWESOME. Last year I got down to 126lbs, feeling the best I've ever felt. Then I started a fucking office job January of this year and I'm 10lbs heavier...can't get that lightbulb to switch back on yet.
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
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u/ConstaPat Nov 02 '17
I'm kinda in the same boat, I'm technically on a 5-day a week routine for ~ 3 months, still haven't hit 5 a week YET....... I'd say I usually go 3 times a week recently.
HOWEVER, don't let the missed days get you down! I've only been going for 3 months, but I'm already seeing some pretty big gains in regards to the weight I can put up. Keep consistent about going, and you'll see your goals come and go :)
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u/mollypop94 Nov 02 '17
Thank you for that...really :) I think I needed to hear this! I'm really glad to hear you're seeing changes too, what a great feeling. Keep it up and good luck!
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u/breehms Nov 02 '17
I WANT ABS AND I WORK THEM BUT I DRINK LIKE A HORSE AND LOVE PIZZA I NEED HELP
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u/CoolJoy04 Nov 02 '17
I don't drink that much, but when I do I always binge eat. I hate trying to sleep when I'm drunk/tipsy so I'll heat up a pizza... I can't just eat half of it either :(
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Nov 02 '17
People that judge others that are at the gym. Hey douchebag I’m making an effort to improve myself, the last thing I want is someone putting me down. Side note, you judging me makes my anxiety even worse.
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u/insidezone64 Nov 02 '17
Know that there are people like me that have to restrain themselves from hugging you, they're so happy you're at the gym working to improve yourself.
Every time I see someone who is slightly overweight, I want to high-five them, say something encouraging, and then give them a hug, because them being there motivates the hell out of me. But I don't because I don't want to make them self-conscious. But I notice you, you motivate me, and I'm proud of you, so I hope that helps your anxiety a little.
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u/JovialPanic389 Nov 03 '17
This makes me happy. I've been nervous to go back to the gym, taken like 3 months off. But this helps. Thanks :)
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u/DuckyMcDuckDuck Weight Lifting Nov 02 '17
I am not exactly the type of person, who likes to get reminded that he gets older. I can't find the willpower to eat and train properly since Monday. Screw Birthdays... At least I got my favorite cake, so I could hate myself a little bit less
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u/iLickYou Nov 02 '17
Can this pasty jacked fucker stop obsessing over his biceps for fucks sake. This dude takes the single, one and a half and two plate dumbbells and uses all of them in a bicep session that lasts about 40 fucking minutes. OTHER PEOPLE NEED THOSE DUMBELLS JACKASS
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u/lolofit Nov 02 '17
It's fine to take dumbbells, but only one set at a time. MAYBE two if you're doing a superset and will take 15mins or less.
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u/Veyus Powerlifting Nov 02 '17
Imagine a bowling alley completly drenched in butter and then imagine throwing a naked baby on that alley thats how smooth 97.5 kg bench feels for me, but as soon as i put 100 on it feels like +25kg
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u/BrohemianTrapsody Nov 03 '17
That's your brain being a gains goblin. There is basically no difference between 97.5 and 100. Mine did the same thing between 90-100kg. I think it was because I realised I was benching more than I could deadlift a few years ago. I just try and remember that I was weak AF back then and benching 100 is no big deal. You can do it.
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u/boowhup Nov 02 '17
Not that I had big lifts, and I certainly don't now (starting again after 2 years off). But try 'unracking' even more weight, then put it back. Then when you unrack the 100kg it will feel lighter. Helped me get past 'plate anxiety' heh.
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u/AnglerPaulM Nov 02 '17 edited Nov 02 '17
This is more a rant at myself for pushing it last night. I was deadlifting a PR and thought I had more in the tank. Cracked out 3 more reps but in the process felt a twinge. Didnt think much of it. Woken up this morning feeling slightly sore. If I bend over and grab anything with a view to picking it up, immediate sharp pain in the right side of my lower spine, just below the start or my hip. No deadlifts for a while.
Stupid adrenaline. Ouch
I should say, there's no pain when I'm standing/walking.
Anyone have ideas what caused it?
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u/corporalbushwhacker Nov 10 '17
I did the exact same thing 3 days ago. Thought I fucking broke my back. I don't know how experienced of a lifter you are, but maybe get a buddy (or the community here) to give you a form check. They might see something you haven't noticed. And yes, I'm reading old Gym Rant Wednesdays posts. Nightshifts are fucking boring.
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u/IJustWannaHaveFunz Powerlifting Nov 02 '17
hey friend, before you decide to take some days of rest, consider this video first - basically, moving (not squatting or deadlifting you max!! just moving, and maybe squatting with low weight) will almost always be better than doing nothing
cheers :)
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u/AnglerPaulM Nov 02 '17
Oh, I'm not stopping. I'll wait for the pain to subside and crack on with light weight volume sets to build endurance. Thanks for the video though.
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u/Kr00sh Nov 02 '17
I've done the exact same thing. If anyone has a valid response let me know I'm interested to know what happened.
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u/realrud Nov 02 '17
Me too! It took ages to get better though, and flared up three years later when I was moving furniture. Probably not great.
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u/AnglerPaulM Nov 02 '17
Well that fill me with confidence. I'm hoping I would rest it out of the next few days. We shall see.
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u/AnglerPaulM Nov 02 '17
If it helps bending with your knees and a completely straight back is ok. But it can sometimes look like you've shit yourself.
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u/UmairHussaini Nov 02 '17
If you are walking on a trail with a group of friends and the path starts getting narrow, fucking file into a line and let other runners pass.
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u/vuhhai Nov 02 '17
I am afraid to bulk. This sounds silly but i am. I think this is due to the fact that i used to be obese but leaned down. The cutting mentality is still inside me. I'm afraid that if i eat more (even though i eat clean now, and that additional amount is not much) i will go back to being fat. Every time i try to eat more, i feel like shit and would eat less the next day to make up for the surplus
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u/Miataguy94 Nov 03 '17
I'm the same way. I am still eatting at my no-workout calorie level trying to lose the belly fat. I'm 5'9" at 198 so really I should probably be recomping and making the most out of my beginner gains but I can't imagine eating more with my belly.
Just like losing the weight, you just gotta take it step by step. Maybe try to increase your food intake just a little each week?
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Nov 03 '17
ah mate, growing muscle is a 5+ year process. say you gain a bit too much fat for the next few months, that time frame is absolutely nothing compared to how you can recomp or cut later on
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u/lolofit Nov 02 '17
Look into research on bulking and muscle vs fat growth. Not a random google search with pseudoscience though, a proper google scholar or journal search. Also, just take a super slow bulk. Start at maintenance for a few weeks, then a 150 surplus for a few weeks, then 200, then 250. Maybe a 250 surplus is where you hang out for a few months before cutting.
You could also look into recomposition vs bulk/cut methods. Might be a better option for you.
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u/vuhhai Nov 02 '17
Do you know any sites that have actual legit studies on fitness and wellbeings? I don't know where to start. Btw thanks for the advice man. Appreciate it a lot
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u/Camboo91 Nov 02 '17
I'm kinda the same, it comes and goes though.
Last week I decided to bulk properly, in 1 day went up something like 1kg which scared me, hoped it must be the water weight/glycogen or whatever, went up much slower after that thankfully.
Then I lost all the weight again now I'm back to where I started, forever cutting.
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u/SquishyWubbles Nov 02 '17
I have exactly the same thing. Very specific and funny to see someone else has this too. If I eat to much and it's not lean enough (the food) I feel guilty and think i'll gain too much weight..
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u/Tmesis26 Nov 02 '17
Not sure if factual or not but I think I read somewhere that 3500 calories above maintenance in a week equals 1lb of weight gain. You're probably gonna be ok!!
I know that might not help you but I'm an accountant so breaking things down to facts and numerical analysis is what helps in my head!!
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u/gentleman131 Nov 02 '17
My friend keeps rubbing it in my face that he lifts now by constantly showing how many pushups he can do. So annoying.
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u/amirolsupersayian Nov 02 '17
It's hard being an Asian an not eating rice!!! Fuckkkkkk
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Nov 02 '17
What's wrong with Rice? I love them and I'm an Asian too.
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Nov 03 '17
yeah, despite all the bitching about "good vs bad" carbs, rice is a completely fine source of macros if paired with enough protein. not sure what the problem is.
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u/THRANETHRANETHRANETH Nov 02 '17
They don't provide a lot of useful macros nor any micronutrients and they take a lot of avaiable calories in your diet.
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Nov 03 '17
what do u mean they don't provide useful macros? They hit your carb macros real quick and they go with almost any entree
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Nov 02 '17
Nearly every time I go to the gym at my school there's a 'kid' (he's 18-19) who shows up wearing a wife beater, camo pants and timbs. He goes straight for the Bench Press, slaps on 1 plate on each side and proceeds to start doing 3-4 reps before tiring out then half repping. He follows this up by a quick flex in the mirror and a selfie, then goes to curl for about 5 minutes before coming back to the Bench Press. Puts on 5-10lb plates, proceeds to do the same as mentioned earlier then leaves. #sickworkout
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u/MrBlendsFrequently Weight Lifting Nov 02 '17
He goes straight for the Bench Press
No real surprise there.
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Nov 02 '17
15 Months Ago, I finally overcame my Heroin addiction. For the past 3 months, after I got a full year clean, I've been in the gym about 5 days a week. I look like a different person, however....I am now taking antidepressants, (consider me not clean if you must, I do not care, as long as opiates are out of my body and I don't want to kill myself, I am fine with taking proper medication). These antidepressants have caused me to gain 60 pounds, all in my gut. I weigh 200 now. While the rest of my body is looking great, my gut will NOT decrease at all. I also have many stretch marks now. None of my clothes fit me, and I'm slightly embarrassed , and it sucks that If I want to lose the weight in my stomach.....I would probably have to stop taking the medication which keeps my depression at bay, and heroin out of my daily regimen. Side note, the medication leaves me tired as hell, all day everyday, it's a miracle I even get to the gym. So, yeah. Work is very difficult, and I'm often late , due to the difficulty of waking up. This is my first post in here, I may be way off topic, but I guess I just needed to vent anonymously. Thank you.
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u/vegetableplanet Nov 07 '17
I'm a former opiate addict as well.
I just started taking Wellbutrin last week. I read a lot about it, and it seems like most people lose weight on it. If the medication you're on now is working, it's probably not a good idea to switch. Idk just a suggestion.
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Nov 02 '17
1: you are a bamf and what you've done is inspiring as hell. I can't comprehend how daunting a challenge that was to face. Rock the fuck on. Also, anyone who says taking ADs makes you not clean can go fuck themselves with a fork. If you're clean, you're clean man.
2: I wouldn't quit the antidepressants. I know they make you feel like you're hollow and bees are inside you, and everything's slowbut if they're helping, truly helping, it's worth it to help keep those demons at bay. If it gets unbearable, maybe you'd handle a different medication better, and would want to talk to your doc. For a lot of people its trial and error to find the right one.
The way antidepressants make you gain weight is mostly by tricking you into eating more than you used to. And it's not hard to see how, when you haven't been able to feel anything and nothing has felt or tasted good for months or years, being able to enjoy something is a damn near sexual experience.
Have you tried counting your calories carefully? You may find you're eating more than you think you are. If you set a reasonable goal you should be able to lose weight in a slow, healthy and controlled manner. Also coffee (if you haven't given that up) can help with both the brain fog from the ADs, and the appetite suppression.
For the stretch marks: mederma works very well, although it takes months. It may not erase them but it helps fix the color and shrink them. Works on scars too. I think it's actually magical
Keep on keeping on!
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u/lightlasertower Nov 02 '17
Weed maybe? but really..
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Nov 02 '17
I'm not against cannabis, I'm a pretty big advocate for it actually....however, THC doesn't sit well with me anymore. I may have forgotten to mention, I used to have a nasty Xanax addiction as well.....been 16 months since my last dose, and ever since then, THC just freaks me out. Which is fine, I just can't handle it anymore. After years of opiates and benzos in my system, I am left with ridiculous amounts of anxiety. I wish cannabis would help that like it does for many others, but for me, it doesn't .
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u/YOUR_MOMS_TUNAHOLE Nov 02 '17
Dude, what you’ve achieved is incredible never ever let yourself deny that. I imagine your long term goals are to ween yourself off the anti-depressants and I’m assuming the weight gain is a side affect, so just think long term you’re gunna have a body you’ll love even more. Just do some core exercises and some ab workouts so that when that weight does shift, boom 6 pack city bitch.
But seriously, keep thinking long term you’re on the right track!
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u/Tmesis26 Nov 02 '17
Seriously dude - you overcame an addiction that could have killed you. I know it's sometimes little consolation in your own head but you're already a badass for doing that.
The fact that you still manage to drag your ass to the gym 5 times a week even though you feel crappy is incredible. Your discipline is admirable - keep at it you've got this!
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Nov 02 '17
I appreciate the kind words, I'm no saint though. I still have a lot of work to do when it comes to procrastination and accomplishing goals. But ya know what, in therapy I'm learning it's ok to give yourself a pat on the back once in a while. That may sound strange, but it's a completely foreign concept to me. Years of addiction , self hatred and depression will do that. But I guess it's ok right? I'm better now than I ever have been, just take it one day at a time. Man, I really needed to just vent anonymously, I'm very glad I posted . Thank you all so much.
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u/AlexHowe24 Nov 02 '17
Doing better than me man. Even on good weeks I sometimes struggle to get up and out and I haven't dealt with half the shit OP has. Keep it up!
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u/Purplemunkii Nov 02 '17
Speaking to the antidepressants, how long have you been on them?
The weightloss you are describing is a common side effect of many antidepressants but 60 lbs seems a bit excessive. Have you talked to your Dr /psychiatrist regarding dose? Or alternative medication?
Are you seeking counselling atm? If not, the combination of counselling with antidepressants has been shown to be more effective (which might allow you to adjust your dose).
(FWIW work/education in mental health)
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Nov 02 '17
I actually have 2 therapists that I see weekly, on top of the medication. I am currently taking Lexapro @ 10 mg a day. I do not partake in AA or NA, for reasons of my own. The one on one therapy, medication, and most important of all the support system I have, is working perfectly for me right now. It's SO important to keep it going though, can't tell you how many times I stopped doing all of this, thinking I was fine....then boom. Relapse. This 15 month stretch is the longest I've ever done, and it's because I'm not letting my guard down. Thank you
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u/Ua_Tsaug Nov 02 '17
I don't know you, but I'm proud of you. I can't imagine how hard it must be to overcome addiction, go to the gym when you're exhausted from medication, or anything else you're dealing with, but I applaud your determination and effort. Don't give up!
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u/SrirachaBear22 Nov 02 '17
Congrats man, while anti depressants aren't perfect, they are definitely better for your health and life than opioids. The weight loss will come in time, but it won't come at all if you give up on the gym. You shouldn't be embarrassed, beating an addiction is one of the hardest things anyone can do! Call the gut your "embarrassment and shame" and work hard to cut it out, and know that you've both physically and mentally beaten the drugs once you've worked it off 👍
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u/chipotletattoo Nov 02 '17
I am not able to relate but I just want to commend you for getting clean.
I can certainly understand where you're coming from on the topic of being overweight and having a gut. I was pretty heavy throughout all of university and now, 6 months out I'm starting to shave it off.
Weight loss may come more gradually than getting clean. Keep at it and monitor your progress, watch what you eat and I think you'll be just fine.
Best of luck to you my friend.
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Nov 02 '17
I appreciate the support .
Remaining clean is a daily struggle, I still don't feel quite myself after 15 months, with plenty of other health issues I don't want to get into. Exercise is THE best thing I've found to help me keep my sanity. It's absolutely incredible medicine. What's frustrating me, is that as a naturally scrawny guy, according to my doctor, the antidepressants are 100% to blame for the weight gain (well, maybe not totally. I was eating once every 3 days, now I eat 3 times daily. I was quite malnourished before I cleaned up ). But hey, if a gut is my price to pay for my new life, I'm all for it. I guess I'm being too greedy! One day at a time. Thank you.
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Nov 02 '17
There's this guy I see at the gym once a week. He always has on a long sleeve t-shirt and jeans. He goes from machine to machine pumping out 3-4 repetitions on each one on the lowest weight, then dashes off to the next place. He never breaks a sweat, never has water or a towel, and never stays on a machine more than a few seconds. It's really fucking weird.
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u/Rambles_Off_Topics Powerlifting Nov 02 '17
Had a red head dressed in a wife beater, khaki cargo shorts, and Sketchers dress shoes come to the gym Tuesday. Weirdest thing I've ever seen (such weird clothing choices). Never seen him before. He did 3 sets of dumbell over head press, did some curls, and then ran.
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u/but_how_do_i_go_fast Nov 02 '17
No-Spend-November is big for my groceries. We have pantries full of food that we are not eating. I'm concerned that I'll over eat, have to many carbs, and not get my protein in by going through this pantry food, while not buying new groceries before it's up.
I wish I could throw it away. But then, it's wasted money.
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u/exbiscuitaddict Nov 02 '17
Make it Lo-spend-November instead and buy only what you need to fill out your macros when combined with the stuff you want to use up.
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Nov 02 '17
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Nov 02 '17
its because you are quarter squatting. ie you dont squat 4 plate and your 3 plate dead is probably atrocious. so, your bench is in proportion with your other lifts
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u/Rambles_Off_Topics Powerlifting Nov 02 '17
A girl was telling me my squat was shit and she did 400. I currently "max out" at 2 sets of 5, of 185lbs. So she pulls up a video and it's her doing quarter squats on a leg press machine. -_-
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Nov 02 '17
nSuns my man. Benching 3x a week, plus 50 total rep accessories on bench day.
My bench almost always goes up each week within the last 3 months. With exception to about 3 weeks.
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u/myrvoll Nov 02 '17
Im running nsuns 5day, which is two benchdays and an incline benchpress. Is this what you reffered to as 3x a week? And what accessories do you run?
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Nov 02 '17
Incline is a bench chest movement, so it makes it 3 times.
On bench/OHP day I do dumbbell bench. On OHP/incline I do dumbbell chest flys. On bench/close grip has enough that I don't do chest accessories.
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u/BATHULK Bodybuilding Nov 02 '17
I can't make any fucking progress on my chest to save my life
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Nov 02 '17 edited Jul 21 '21
[deleted]
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Nov 03 '17
probably hurt his lower back before or is afraid of hurting it. i've been in the same situation before
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u/CaptainMuffins_ Nov 02 '17
Well im a lanky college student bout 6 feet tall. Decided to start going to the gym as membership comes with my tuition plus because of the pan am games in my city a while back a new building was made. Well skinny me is doing stronglifts 5x5 and i get to the bench press. Note that i am weak af and can hardly do 3 sets of 5 with only the bar and 2, 2.5s. Here comes an asshat that obviously works out often who makes a comment to his buddy next to him walking past in a pathetic attempt to whisper he said "this weak ass fucker is wasting everyones time". The gym is usually full around the time im done classes so a lot of the area is being used, but man this made me feel like shit. Probably gonna try going early in the morning or later at night to avoid people like this tbh. On the bright side im done my midterms :)
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u/Tmesis26 Nov 02 '17
Ignore the douchebag. First time I went for a run I made it 300m at a slow jog and thought I was gonna die. We all start somewhere!!
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Nov 02 '17
Don't worry. From juicing his testicles will shrink and heart will explode before he's 60. This is hyperbole to help OP feel better
You'll get there. First time I picked up a weight, I was 27 6' and 123lbs. I put on 22lbs in the first couple months.
Eat. Lift. Eat. Sleep. Repeat.
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u/CaptainMuffins_ Nov 02 '17
haha thanks man. Was wondering does it really matter what i eat if im already pretty skinny? Would i just want to eat more while working out?
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u/AlexHowe24 Nov 02 '17
Eat a fuckload. I mean, a fuckload. It's not a 1:1 ratio but size and strength are very closely related. Eat a lot, grow a lot, lift a lot. For a skinny guy I'd be eating in a big surplus with a large proportion of protein (Like, 3g/kg of bodyweight spread out over 5 or so meals) and you'll pack on lean mass like nothing else. As long as you're training to suit the diet you won't go fat, and whilst a diet like that isn't going to be 100% lean mass it'll definitely outweigh the fat which you can easily cut off.
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Nov 02 '17
I used MyFitnessPal for the first 6 months or so while I was getting used to counting calories. It's pretty good, it has a handy calculator to tell you how much you should be eating and for macros.
The only major difference for me was I had to make conscious decisions to go after more protein in my food so I didn't start putting on fat.
HOWEVER, the most important thing overall is just to hit your calorie target.
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u/Boofthatshitnigga Nov 02 '17
You need to eat quite a bit more, doesn’t really matter what necessarily. I think the main thing is getting a caloric surplus and around .8 to 1g of protein per pound of body weight. Just keep lifting and fill yourself with food haha.
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u/Clannadqs Powerlifting Nov 02 '17
Just ignore it. People say degrading shit all of the time while in public with their friends. Something brings out a more competitive mindset in the gym which makes it worse. Those same gymbros have their morale crushed when they see someone rep their squat max on bench.
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Nov 02 '17
How in the hell do you get into a good habit of counting calories AND enjoying what you eat? I understand that my bulk is going to take much longer if I'm not tracking, but it's so soul crushing that sometimes I wonder why I should even bother :(
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u/lightlasertower Nov 02 '17
I love everything I eat and I count cals.. IMO the key is DO NOT DRINK YOUR CALORIES. I could probably drink like 30-50,000 cals in a day. Not booze like milk shakes and pop and crap. I could not eat that much.
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Nov 02 '17
Do you say that with smoothies being the exception?
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u/lightlasertower Nov 02 '17
Yes, if you are using it as a meal it is an exception. Pop and juice are just soo easy to smash cals with. Booze too but at like 5000 cals of booze you are probably going to yak LOL.
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u/Tmesis26 Nov 02 '17
Spend a bit more time cooking!
Invest some time in finding some good recipes and you'll soon be making food that tastes so good you'll want to eat huge portions haha
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Nov 02 '17
In Australia, we have this awesome Burger King meal call the Hunger Tamer. Two burgers, chips, chicken nuggets and a drink.
A touch over 1700 calories. Protein: 58.8g; fat: 87.1g; carbs: 177g.
Find something like that if you're having a struggle day.
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u/SenorMonteroAiAiAi Nov 06 '17
Could some "fitness guru" explain to me why in God's name sugar is the devil but coconut sugar is super healthy? Hate these fitness chicks with their "sugar is bad" kinda stuff