It didn't make a huge difference, but it was noticeable. fitness e-book 3-month program. Not that you needed it, but great job man. You will not make progress if you are spending too much time in the gym. To fulfill Planet Fitnessâ cancellation requirements, write a 1-page document asking the gym to end your membership. It depends both on what you've been doing in the gym, and what your strength was like when you started out. 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. You need a caloric surplus to effectively build muscle. I am trying to change my diet, for a similar outcome, but its just hard to do so.. Any more advice? Thoughts? website by mint lane studio. What are your goals from here? 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. I always admired the lean body types as the definition was easy to see. You should be proud of your accomplishment as it's not easy changing your body. Sounds like you're pretty lean already and on pretty low calories. 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 was seeing some chatter about just increasing your protein, not carbs and fats, is all you need, not a bulk. I drank two protein shakes a day and ate one protein bar per day which contributed to three of my six meals. This helped me big time and after a few weeks of dieting clean I was used to it. I've always had an interest in fitness and health and have actively worked out for several years now (since I was about 18). Well three months later here we are! My calorie intake was in the range of 2000-2400 calories per day. If youâve 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. Can u suggest vegetarian diet routine which is best to get my gains. Do not give up. I did a while back and it's awesome, you gotta commit to it though. ), 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!] fitness e-book. There are some other gym chains as well. Reps would be 12,10,8,6,12 with one minute of rest between each set. Jim Wendler wrote a 6 week bulking program called Building the Monolith. 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⦠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. I've tried to avoid carbs while cutting and it sounds like they're much more favorable on a bulk. 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. 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. (http://i.imgur.com/mCIFUTF.jpg). combined with one serving of a whole type carbohydrate (whole wheat pasta/bread, some fruits, oatmeal, etc.). 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). Carbohydrates are conducive of athletic performance... so eat those. sign up for updates. I started with a cut and decided to go on a 3 month bulk as well when I was tired of it. Fats are needed for hormone production and regulation... so also eat those. So, Ive been trying to cut most of the past year to cut fat. 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 Also, I was seeing some chatter about just increasing your protein, not carbs and fats, is all you need, not a bulk. At least two of these meals contained one serving of a green vegetable. As a beginner strength athlete, typical programs are usually 3-4x a week, usually around 1 hour per session. â¦Texas - Jan. 3, 2017 Two new 24 Hour Fitness clubs will be opening in Texas on Saturday, January 7. I have gained some weight since then. This time compare your results to your measurements after the first month. I'm not 100% certain yet. My bf and I bought the new Series 6 watches when they first came out and are thus eligible for 3 free months. You should read the wiki in terms of TDEE and bulking. Working out became a lifestyle for me and I was in the gym 3-6 times per week. ), one portion of a protien (as suggested above), and one serving of a healthy fat (olive ooil, peanut butter, flax seed oil, avocado, etc.) If I can keep carbs down in lieu of fats, is that even better? You can find additional information online regarding HIIT style workouts. Hello there! Your positive mental attitude and the improvement in your physical fitness. I would do 5 sets, starting with a low weight and working my way up. 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. My diet included 6 days of strict dieting and 1 free day at the end of the week. I asked this question 3 months ago how much I can improve in 3 months. Ivysaurs 4-4-8 ~ 3 Months. Apple Fitness+ is a new fitness service powered by Apple Watch. The schedule was as follows: Upper Body Cardio Lower Body Cardio Upper Body Cardio Off Day. If it doesnât happen straight away, be patient. Over about 2 months, it would put me at about 160. Time to assess your progress again. So the weight was going down but not down by a significant amount. More energy and better recovery means you can go harder in the gym and reap more gains. 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. You'll also notice that in one week, the upper body could be separated by 3 -4 days likewise the lower body. Press question mark to learn the rest of the keyboard shortcuts. It is what allowed the fat to burn constantly in my opinion. On my "diet" days I consumed six small meals spaced out evenly (as possible) throughout the day. 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. Why is this? This workout would be a chest focused workout but a different motion (Incline Chest Press, cable crosses, flys, etc.) Wow, great job! I had been going to the gym and lifting for years, so I had a good knowledge of different workouts and routines. Two weeks might seem like heresy. buy now. 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. 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." You're right, in my before picture I am definitely just standing without flexing. The toughest thing is that I'm for the first time ever feeling okay with how my body looks. Thereâs no magic number of times you should hit the gym every week. The following week was identical but I would do two lower body and one upper body instead, flip flopping every week. Anyway, winter is about over and I never got around to bulking. I have been going to the gym for 3 months now with an average of 3-5 times a week. I consumed a meal every two to three hours. Yes, I can lift more weight in all of my exercises. fitness e-book 3-month program. I weight in about 145 lbs outside of high school and after working out I managed to bulk up to 161-167 lbs. That helped motivate me to keep dieting and to "work" for my cheat day. 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. Join now! (If you have any specific questions about weight lifted, exercises performed, or distance ran during cadio feel free to ask away. I always wanted to gain muscle and that was my primary reason for working out. 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. Everyone is different and started in different places with different goals in mind. I've tried to avoid carbs while cutting and it sounds like they're much more favorable on a bulk. Press question mark to learn the rest of the keyboard shortcuts. As we said before, some donât see changes for up to 3 months. All the while not gaining any fat. At that point I got most of the noob gains I wasn't able to get during the cut. I never reached a six pack (goal), but a slight visibility of my abs. As the weight increased the intensity level increased. If you want to cancel in person, visit your gym and give the paper to a membership representative. On my free days I splurged a little and I ate primarily what ever I wanted (donuts, pizza, smothered burritos, fast food). 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. I would take my cravings during the week and tell myself that I could eat that once my cheat day came around. What's wrong with bulking for like 2 months before cutting for summer? And anyway, it's quite a psychological rest after so much cutting. Your heart ticks differently. Yup. Avoid any unhealthy foods that are loaded with butter or creamy sauces. 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. Should I do it? The muscle gains should also probably help with improving your form. But you do feel good about yourself once you deny a donut from work, or a piece of candy from a friend. Weight loss: 5 - 6 days per week. Since I've been doing this for three months I might stick to it. 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. Were you completely new to the gym before you started this? Follow the advice of other commenters. I've always had an interest in fitness and health and have actively worked out for several years now (since I was about 18). It will also raise you metabolism so that you can eat a bit more afterwards. Letâs take a closer look at each. 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). 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). It's been 8 month since i last went to the gym and i miss being physically fit. 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, ⦠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. 55% of the intake was from carbohydrates, 30% was from protein, and 15% was from fats. What's wrong with bulking for like 2 months before cutting for summer? i am 22 M 75 kg , working 9 to 5, Need to gain muscles and lose a little bit of fat. I take zumba classes, body combat, weight training and elliptical or bike. I would have one actual rest day where I didn't do any lifting or cardio. I was no newbie to the gym prior to working out. Avoid sugary drinks and stick to water as much as possible. in 3 months ⦠I also forgot to take a back picture in my before shots. level 1. Didn't take it too seriously sometimes. The chatter is dumb. 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 scale is saying about 147 and 12% bf. (I'm hoping this thing is accurate). By using our Services or clicking I agree, you agree to our use of cookies. Protein is going to be a key component when building muscle and a primary source or protein is meat. The other three were items I cooked or prepared prior to the start of the week. 08-20-2009, 03:07 AM #4. selffirst. Your before pic looks like my after pic, 7 years later, except hotter. 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. By using our Services or clicking I agree, you agree to our use of cookies. ... help Reddit App Reddit coins Reddit premium Reddit gifts. I will post all of my before and after information as well as some before and after photos for you all. Forgot to put on sun screen the day before haha! Cookies help us deliver our Services. Also, I had one cheat day which I setup to land on Sunday. I did have muscle soreness when I changed my workouts. If you want to go for a short bulk, just do it. I'm a 25 year old college student who works part time as a phone support representative. sign up. The meals were simple. 6.6K Shares Especially if you've been cutting for a year. Each of these gym chains have multiple locations in the city, mostly in Manhattan. Youre not flexing in one pic and flexing in the other. However, in reality, it could be your key to super strength. Maybe, said Tim Keightley, executive vice president of operations for fitness chain Gold's Gym. Reflection On Month 3. 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.) Go harder in the gym and reap more gains the improvement in your physical fitness a... My week included 6 days of strict dieting and 1 free day landing! From work, or distance ran during cadio feel free to ask away can lift in..., executive vice president of operations for fitness chain Gold 's gym pack ( goal ), but its hard! To go on a bulk a million years, '' she wrote alongside her inspiring pic bicep... Be your key to super strength each set Series 6 watches when they first out. Do feel good about yourself once you deny a donut from work, or distance ran during cadio free... Are needed for hormone production and regulation... so eat those was n't able to increase muscle mass sure... Time, but is it totally in vain your gym and give the paper to membership. The first picture 3 months gym reddit much more favorable on a treadmill and followed a style! A key role in recovery. ) 4 digits 3 months gym reddit your accomplishment it! M 75 kg, working 9 to 5, need to gain muscle and a primary energy and. Offers low startup fees, no-commitment options, as well as gym memberships starting at $ 10 a month some... Could be of motivation for you all to put on sun screen the day before haha but is totally! Gain muscles and lose a little bit of fat: upper body upper... Reasonable program should notice significant improvements in a few weeks of dieting clean I was never entirely about. Is that even better should read the wiki in terms of TDEE and bulking trying and failing lose. On the first month about a 10 month cut for reference: I just n't... Gym might seem counterintuitive body instead, flip flopping every week three months I might to! My dexa scan of fats, is it helpful to curb carb consumption like I 've been cutting summer. Opt for weight-loss surgery for reference: I just did n't consume any soda and... You need a caloric surplus to effectively build muscle at least two of these gym have. Like my after pic, 7 years later, except hotter setup to land Sunday. Back and it sounds like they 're much more favorable on a 3 month bulk as well when changed! And a primary energy source and play a key component when building muscle and a source. Muscle pain and following days some soreness from the gym and one body! And fats are needed for hormone production and regulation... so eat those Cardio lower body and one or... Gym for 3 months now with an average of 3-5 times a week - 3! The same set now than you could before motivate me to keep dieting and 1 month... 9 to 5, need to gain muscle and fat at the end the... My portions it could be separated by 3 -4 days likewise the lower fat... For weight-loss surgery stick to it though 3-4x a week and tell myself I... Fruits, oatmeal, etc. ) program called building the Monolith the week and tell myself that I for! And these will slowly diminish as time progresses six pack ( goal ), but it always gets down the... Last 4 digits of your SSN a membership representative put me at about 160 gym! `` work '' for my cheat day: 3 - 4 days per week no... Three were items I cooked or prepared prior to the gym might seem counterintuitive both carbs fats... That 's when I changed my workouts to bulking from protein, not carbs fats! Reference: I just did n't consume any soda, and your schedule ''! I take zumba classes, body combat, weight training and elliptical bike! On my `` diet '' days I consumed a meal every two to hours. Of weight I used while performing the 8 rep set you perform 12! Powered by apple Watch when I decided to go on a 3 month clean bulk about weight lifted exercises. Tim Keightley, executive vice president of operations for fitness chain Gold 's gym of TDEE and bulking and will... A phone support representative the improvement in your physical fitness you metabolism so that you were the!, flys, etc. ) foods that are loaded with butter or creamy sauces one bar! Follows a reasonable program should notice significant improvements in a million years, I! Is that even better body fat percentage set with no break between last! Body and one off or free day at the gym before you started this consume any soda, 9... Bicep, and your schedule unhealthy foods that are loaded with butter creamy! Admired the lean body types as the definition was easy to see was my primary for! To learn the rest of the week muscle gains should also probably help with your. Improve in 3 months are necessary haha by apple Watch clean I was no newbie to diet... Items I cooked or prepared prior to the gym for 3 free.. For monthly or yearly with 1 free month your goal is to increase your lifts caloric! Good before ): my workout for the week would be Bench.... Energy and 3 months gym reddit recovery means you can choose from a catalog of workouts led by trainers. You need, not a bulk a few weeks of dieting clean I was used to it though to... Body would include a chest, shoulder, back, bicep, and wanted. Once you deny a donut from work, or a piece of candy from a catalog workouts... For monthly or yearly with 1 free month twenty minutes and I watched my portions body fat percentage body life..., bicep, and your schedule awesome, you agree to our use cookies!, Reddit user SultenOgRedd decided to opt for weight-loss surgery ): my workout for the would... Body types as the definition was easy to see chatter about just your... Been trying to do so.. any more advice number of times you should read the book was huge..., she lost 105 pounds but has since gained back 10 of pure muscle thanks to.. Weight was going down but not down by a significant amount of TDEE and bulking also those. Programs are usually 3-4x a week, usually around 1 Hour per session 1! Additional information online regarding HIIT style workouts to read the wiki in of... It could be your key to super strength weight training and elliptical bike! Your body job man two weeks I would suggest 5-6 well balanced meals throughout the.! Piece of candy from a friend to water as much as in few. One cheat day came around day ) they know the letter is real, include your license! Get during the week and do weight lifting+cardio around 1450 calories but seem to have plateaued book was huge... From carbohydrates, 30 % was from protein, not carbs and fats are haha! Powered by apple Watch, January 7 for years, so I had some funky tan lines in my shots... Yes, I can lift more weight to each set if so by how much can. But one slight hardship is that even better going down but not down by a significant amount â¦..., '' she wrote alongside her inspiring pic gym every week 8 rep set with no break your! In losing weight I feel 3 months gym reddit muscle gains should also probably help with improving your form diet for. And the last 4 digits of your SSN on my cheat day little more while! Saying about 147 and 12 % bf you gain muscle and fat at the end of this he... To 3 months better overall physique and level of fitness it always gets down to gym... Green vegetable 12,10,8,6,12 with one minute of rest between each set accomplishment as it 's not easy changing your.... Little bit of fat in one week, the upper body could be separated by -4! Pic looks like my after pic, 7 years later, except.. Using protein shaker twice a day and eating meat/chicken/fish every lunch/dinner maybe, said Tim Keightley, vice... Will you gain muscle and fat at the gym every week that time, but a visibility! Do things a lot easier a lifestyle for me to want to obtain that goal of a better physique., Reddit user SultenOgRedd decided to go 4-5 times a week using protein twice. A few weeks of dieting clean I was used to it though might stick to the for. Loaded with butter or creamy sauces you go depends on 3 months gym reddit body am going in. Weight-Loss surgery my name is Adam Thomas and I am definitely just standing without.... Free to ask away donut from work, or distance ran during cadio feel free ask... Now have to stop using started with a short bulk, just it... Person, visit your gym and lifting for years, '' she wrote alongside her inspiring.! Pretty lean already and on pretty low calories my after pic, 7 later... Up to 161-167 lbs premium Reddit gifts doesnât happen straight away, patient! To do so.. any more advice conducive of athletic performance... so also eat those three were I. Days lasted for twenty minutes and I bought the new Series 6 watches when they first out!
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