Poll of the Day > Anyone need any fitness help? Want to gain muscle and/or lose fat?

(+) Yeah! (+)

Ask me, I'm an expert!

Although really, everything can be found online - I've been at it for nearly all my adult life and I and can help you navigate the wealth of information. I know what works and what doesn't.

I think maybe this might be my calling. I alright help a few people online for free and I get quite a lot of enjoyment out of it.

We used to have a fun little workout clique right here on PotD over a decade ago. Fun times!

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I think my biggest problem is consistentcy. I mostly need to make sure I don't skip any days. Usually when I do, it gets easier and easier to skip each day until I stop altogether.

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SpeedDemon20 posted...

I think my biggest problem is consistentcy. I mostly need to make sure I don't skip any days. Usually when I do, it gets easier and easier to skip each day until I stop altogether.

Well what are you trying to accomplish? You could perhaps build a program that requires maybe 3 days a week at the gym, depending on your goals!

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How can I spot-reduce the fat in my earlobes

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My biggest difficulty is feeling motivated and eating a truly healthy diet.


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How can I scam men out of money to put towards liposuction?

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EnZo87 posted...

Well what are you trying to accomplish? You could perhaps build a program that requires maybe 3 days a week at the gym, depending on your goals!

Losing fat mostly. Gyms are essentially closed for now (it's been back and forth between opening and closing). I have exercise bands (all of them combined is only 150 lbs) and that's about it in terms of exercise equipment.

Do you listen to anything while working out? Music? Podcasts? Audiobooks?

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CarefreeDude posted...

My biggest difficulty is feeling motivated and eating a truly healthy diet.

I like the idea of flexible dieting. Basically, if a cheeseburger fits your macros for that day...then you can eat it!

This of course, relies on you counting your calories. What I find is that most of the time, if you hit your daily protein goal (while staying at or under your daily caloric allotment), the other 2 macros fall into place (carbs, fats).

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SpeedDemon20 posted...

Losing fat mostly. Gyms are essentially closed for now (it's been back and forth between opening and closing). I have exercise bands (all of them combined is only 150 lbs) and that's about it in terms of exercise equipment.

Do you listen to anything while working out? Music? Podcasts? Audiobooks?

For losing fat, that's really all you need. The diet will be your main avenue for the fat loss.

As far as audio, I listen to podcasts and music. A lot of my podcasts are comedy based, so sometimes I have to turn it off if I find myself laughing. Can actually be dangerous, somewhat recently, Tim Dillon got me going while in the middle of a pretty heavy bench press.

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Whats the best way to build muscle from the comfort of my own bed without expending any effort or energy at all?

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Made a topic about working out yesterday. My biggest issue has always been eating right. I was pretty fit 5 years ago but have fallen out of the habit of working out. Im naturally thin so it seems like I lose muscle pretty fast when I stop working out. I just need accountability really. (Which is why I made my topic)

GunslingerGunsl posted...

Made a topic about working out yesterday. My biggest issue has always been eating right. I was pretty fit 5 years ago but have fallen out of the habit of working out. Im naturally thin so it seems like I lose muscle pretty fast when I stop working out. I just need accountability really. (Which is why I made my topic)

Well the good news is if you have worked out at any point in your life, the muscle comes back faster! I'm not exactly how, but there is some sort of muscle memory at play here.

I've bounced back into shape countless times after periods of absence. Each time it came back faster!

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EnZo87 posted...

Well the good news is if you have worked out at any point in your life, the muscle comes back faster! I'm not exactly how, but there is some sort of muscle memory at play here.

I've bounced back into shape countless times after periods of absence. Each time it came back faster!

I hope it doesn't take too long. I want to see defined abs again. Lol

Can you suggest a reliable PCT after snorting 550mg of testosterone cypionate for 8 weeks?

Cacciato posted...

Can you suggest a reliable PCT after snorting 550mg of testosterone cypionate for 8 weeks?

Have you tried applying hCG as a suppository

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Clench281 posted...

Have you tried applying hCG as a suppository

Omg no

I dont think the vascularity could handle it

Whats with all these classic potders coming back all of a sudden?

first clench then TDC then Kwame then Gunslingerchris now TC

wb everybody but am I in the twilight zone or something

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I just wanna lose the weight at any cost...

well, cutting off a limb doesn't count since the remainder is still percentile too high

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FatalAccident posted...

Whats with all these classic potders coming back all of a sudden?

first clench then TDC then Kwame then Gunslingerchris now TC

wb everybody but am I in the twilight zone or something

ABe popped in yesterday or the day before too! And Icall is also back!

My personal theory is that the pandemic and subsequent lack of in person socialization contributed to the influx of old PotDers coming back. That's partly what it was for me.

I am a relatively skinny person, but the last two years I have put on a little bit of fat, most notably belly fat.

How can I stop this? And what can I do to lose the little amount of fat I got? And gain some muscle while I'm at it.

Gaining muscle will reform your shape even if you're still kinda fat. Also, more muscle means more resting calorie burn.

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How do I gain weight without gaining muscle?
I'm fairly skinny, always have been, and mildly muscular. I'd like to put on some weight without gaining any more muscle definition, I'd look like a freak if I was any more toned.
My metabolism is ridiculous, and the only way I've been able to put on weight in the past was eating double my body weight in grams of protein (about 280-300 grams daily)...but that made me feel awful and was ridiculously expensive.
I sit at a computer for roughly 8 hours a day at work, then play video games for 6ish hours a day. I don't work out at all.

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JigsawTDC posted...

My personal theory is that the pandemic and subsequent lack of in person socialization contributed to the influx of old PotDers coming back. That's partly what it was for me.

Yeah thats the most likely scenario tbh

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Are those vibration plates 100% scam or only 80% scam?

cuz i could totally play video games standing up on one and if they're even 1% not scam that would totally work for me

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EnZo87 posted...

For losing fat, that's really all you need. The diet will be your main avenue for the fat loss.

As far as audio, I listen to podcasts and music. A lot of my podcasts are comedy based, so sometimes I have to turn it off if I find myself laughing. Can actually be dangerous, somewhat recently, Tim Dillon got me going while in the middle of a pretty heavy bench press.

Do you have example of those podcasts?

I used to listen to a bunch of them during my daily run, but I'm getting burned out just listening to the same podcasts (Rich Roll, Reply All, RadioTopia, Athletes Unfiltered) over and over.

Some of them are also so dependent on the subject (like Rich Roll) that I cannot listen to them all the time. My Playlist (https://tinyurl.com/y259fsdg) is also starting to get stale.

i have an excerise i like but I don't know if it's effective at all

basically, while holding a lighter dumbell do a sorta 'treading water' kinda motion, change direction every now and then

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Blitzoff1987 posted...

Do you have example of those podcasts?

I used to listen to a bunch of them during my daily run, but I'm getting burned out just listening to the same podcasts (Rich Roll, Reply All, RadioTopia, Athletes Unfiltered) over and over.

Some of them are also so dependent on the subject (like Rich Roll) that I cannot listen to them all the time. My Playlist (https://tinyurl.com/y259fsdg) is also starting to get stale.

Sure. Tim Dillon Show, formally Tim Dillon Is Going to Hell.

I don't remember the episode in question, but he was talking about an obese Long Island lady in a restaurant flaunting how she's vegan or something. It was hilarious. I wish I could remember the episode.

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Lokarin posted...

Are those vibration plates 100% scam or only 80% scam?

cuz i could totally play video games standing up on one and if they're even 1% not scam that would totally work for me

Look, anything is better than just sitting down. But unless you're morbidly obese, it's really not enough exertion to make a difference.

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DocDelicious posted...

How do I gain weight without gaining muscle?
I'm fairly skinny, always have been, and mildly muscular. I'd like to put on some weight without gaining any more muscle definition, I'd look like a freak if I was any more toned.
My metabolism is ridiculous, and the only way I've been able to put on weight in the past was eating double my body weight in grams of protein (about 280-300 grams daily)...but that made me feel awful and was ridiculously expensive.
I sit at a computer for roughly 8 hours a day at work, then play video games for 6ish hours a day. I don't work out at all.

Increasing muscle tone is actually LOSING weight, since the tonality comes from a loss of body fat. You can technically "look" more tone while staying the same bodyfat when working out because your muscles are inflamed and hydrated (especially with creatine) causing you to look more "tone" (well because they are bigger). Think of it this way, you can have 2 guys with the same height and weight start working out at the same bodyfat %. One of the guys in question has genetically bigger ab muscles, the other has smaller ones. The guy with the bigger ab muscles may need need to lose less bodyfat for them to be visible than the guy with the small ab muscles. This is a very generic explanation of the point because it actually gets more complicated than that since everybody stores fat differently and even loses fat differently. For me, I can see my abs at a relatively high bodyfat because a lot of my bodyfat is stored in my lower back.

From all the studies I've read, you do not need to go over .8 grams per pound of bodyweight a day. I usually just round up to 1gram per pound of bodyweight. If I'm lower, I'm lower but as long as I'm in the ball park.

The amount of protein you were eating has not been shown to cause any negative health effects...but I'm not completely sold on that from my anecdotal experience. I remember when I was young and didn't know the literature and went overboard on protein and the gastrointestinal pain/issues were ridiculous.

And to answer you question, a quick way to gain weight without technically gaining muscle is to supplement with creatine. It'll allow your muscles to absorb more water very quickly while not really gaining any muscle or fat. That's really not the point of creatine, but that's the only way I can think of gaining weight without putting on muscle or fat.

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Oh yesss, I found the episode and the part of the story I was talking about

https://youtu.be/XE2p4OsfVwc?t=1180

Oh man, the way he was just calling her a pig was just making me laugh

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How does a slim guy with fast metabolism build a body of Greek god TC?

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Dont need help just wanna see your muscles

wwinterj25 posted...

How does a slim guy with fast metabolism build a body of Greek god TC?

Welp my friend, you are in luck - that's my specialty. In fact, my inspiration was always those ancient Greek sculptures as I find that body type to be most aesthetic. Through the years, I figured out what works, what doesn't, and what's pretty much inconsequential to progress.

So let me ask, what is your height and weight?

Also, here's what I used to look like compared to what I look like now.

Skinny Me:
https://i.imgur.com/KcWL8eK.jpg
https://i.imgur.com/S75Fpe1.jpg

Current Me:
https://i.imgur.com/5wwgS3Q.jpg
https://i.imgur.com/9CPEnMk.jpg


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Awww... Skinny you was fine...
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LinkPizza posted...

Awww... Skinny you was fine...

I'm sure I was. But I wanted to be better ;)

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dang kids! Pull your pants up!

*shakes fist*

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No pull your pants down

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EnZo87 posted...

Skinny Me:
https://i.imgur.com/KcWL8eK.jpg
https://i.imgur.com/S75Fpe1.jpg

Current Me:
https://i.imgur.com/5wwgS3Q.jpg
https://i.imgur.com/9CPEnMk.jpg

ooh.....

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EnZo87 posted...

Welp my friend, you are in luck - that's my specialty. In fact, my inspiration was always those ancient Greek sculptures as I find that body type to be most aesthetic. Through the years, I figured out what works, what doesn't, and what's pretty much inconsequential to progress.

So let me ask, what is your height and weight?

Also, here's what I used to look like compared to what I look like now.

Skinny Me:
https://i.imgur.com/KcWL8eK.jpg
https://i.imgur.com/S75Fpe1.jpg

Current Me:
https://i.imgur.com/5wwgS3Q.jpg
https://i.imgur.com/9CPEnMk.jpg

Whoa. Nice transformation.
How much did you weigh when you were skinny? And how much do you weigh now? What's your height too?

I ask because I'm currently 5'11" and weigh 130 pounds. I want to gain around 20-30 pounds and build some muscle. Any advice?

Xfma100 posted...

Whoa. Nice transformation.
How much did you weigh when you were skinny? And how much do you weigh now? What's your height too?

I ask because I'm currently 5'11" and weigh 130 pounds. I want to gain around 20-30 pounds and build some muscle. Any advice?

Thanks!

I was around the same as you, just slightly taller. I'm 6'0" and I was also around 130 lbs.

Now I'm 180lbs. I've gotten as big as 200+ when I was heavily into power lifting.

Now, the old school way (and my old way of thinking) was to go on full bulk mode. Eat every 3 hours calorie dense meals until can't take it anymore. I remember drinking a gallon of milk a day. Ridiculous. Did I get bigger? Yes. Did I get stronger? Hell yes. But I also gained an excess amount of fat that really wasn't necessary. There is an argument to be made that the bulk of my muscle base was gained in that era of my lifting. It's hard to argue against...but the science doesn't back an excessive amount of calories. Truthfully you only need to be in a slight caloric surplus to gain muscle. It will just seem like it takes longer to gain size because the scale isn't going up as fast due to additional fat gain. That damn scale. I rememeber obsessing over seeing that number go up.

So with all that I've learned - only go into a slight caloric surplus. I'm talking maybe 400 calorie surplus tops. For your weight, try and eat around 130 grams of protein a day. Increase that number as your weight increases. Remember, the rule is just try and get .8grams of protein per pound of bodyweight.

As far as your routine is concerned....you'll read a lot online about these 3 day splits. I don't think it's nearly enough volume. If you're looking for aesthetic change, stay away from Mark Rippetoe or any of that kind of ideology. Unless of course you're only interested in increasing strength...then you can journey into that realm. Otherwise, it can confuse you more than anything and lag your results.

I'm a firm believer in working out 6x a week. I know it sucks. But the biggest and fastest changes happen with this kind of routine...and I've tried them all. I like doing a variation of a Push, Pull, Leg split (PPL).

Push - Chest, Triceps, Shoulders
Pull - Back, biceps
Legs - Legs

Lately, I've been doing a completely different split.

Chest/Arms
Back/Shoulders
Legs

I think I like it better as I never liked lumping in shoulders with Push day in a normal PPL.

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I just need to get taller... since I weigh the same as you guys but am only 5'1"

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Xfma100 posted...

Whoa. Nice transformation.
I want to gain around 20-30 pounds and build some muscle. Any advice?

I'm not sure how fast you want this, but just keep in mind that this is not realistic within a year without some type of steroids. Lean muscle mass takes YEARS to build. If you're a complete noob, you may be able to gain 10+ pounds your first year with good genetics. After that, it's a reaaaal grind.

But luckily, if you keep your bodyfat low you'll be able to see even the smallest gain in lean body mass. It's not all about the numbers, trust me!

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Thanks Enzo! I appreciate it.
I'm definitely going to use this as a starting point.
Wish me luck!

Edit: And even if I don't quite get the results I want, I'll just be happier to be partaking in a healthier lifestyle.

Xfma100 posted...

Thanks Enzo! I appreciate it.
I'm definitely going to use this as a starting point.
Wish me luck!

Edit: And even if I don't quite get the results I want, I'll just be happier to be partaking in a healthier lifestyle.

Of course, good luck! And that's the right way of looking at it. I also suggest when you start building your perfect body...use it! Join a league...it can be anything, football, volleyball, baseball whatever! It's like taking your race car out to the track!

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EnZo87 posted...

Welp my friend, you are in luck - that's my specialty. In fact, my inspiration was always those ancient Greek sculptures as I find that body type to be most aesthetic. Through the years, I figured out what works, what doesn't, and what's pretty much inconsequential to progress.

So let me ask, what is your height and weight?

Also, here's what I used to look like compared to what I look like now.

Skinny Me:
https://i.imgur.com/KcWL8eK.jpg
https://i.imgur.com/S75Fpe1.jpg

Current Me:
https://i.imgur.com/5wwgS3Q.jpg
https://i.imgur.com/9CPEnMk.jpg

daddy chill

Yeah I wish I could get up to that level. I was really skinny when I was getting out of high school. I was like 105 lbs at 5'4" tall. I started working out and got up to 130 lbs and liked how I looked. I still wanted to put on another 10 or so pounds though. Then I got lazy and lost the muscle. Still stayed around the same weight though.

GunslingerGunsl posted...

Yeah I wish I could get up to that level. I was really skinny when I was getting out of high school. I was like 105 lbs at 5'4" tall. I started working out and got up to 130 lbs and liked how I looked. I still wanted to put on another 10 or so pounds though. Then I got lazy and lost the muscle. Still stayed around the same weight though.

You can do it! Muscle memory is a real thing! I'm not sure of the exact science, but once you build the muscle they are there for quite a long time. They are just dormant right now for you.

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Thanks. I really need the motivation and accountability right now. I'm still sore from my first workout two days ago and it was such a small workout. Lol

Jen0125 posted...

How can I scam men out of money to put towards liposuction?

Asking the real questions...

EnZo87 posted...

Skinny Me:
https://i.imgur.com/KcWL8eK.jpg
https://i.imgur.com/S75Fpe1.jpg

Current Me:
https://i.imgur.com/5wwgS3Q.jpg
https://i.imgur.com/9CPEnMk.jpg

Sploosh


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