(Part 3) Top products from r/Fitness

>BULKING 101: HOW TO EAT FOR MAXIMUM MUSCLE GAINS

>As you know, if you’re in the 10 to 12 percent body fat range and looking to put on muscle as quickly as possible, you want to bulk.

>Yes, you’ll gain some fat along the way, but if you do it right, it won’t be excessive, and it’ll come off easily once you’re ready to cut.

>Based on my experience working with thousands of people, the average guy on a proper bulk will gain muscle and body fat at a ratio of about 1:1 (1 pound of fat gained for every pound of muscle).

>In terms of weight gain while bulking, you want to see your weight going up at a rate of 0.5 to 1 pound per week. Any more than that, and you’ll be gaining too much fat.

>If you’re new to weightlifting, however, then you’ll probably gain 2 to 3 pounds per week for the first few weeks while your muscles fill up with water and glycogen. This doesn’t mean you’re gaining too much fat, and you should see this number settle into the 0.5 to 1-pound range within your first four to six weeks on the program.

>When you have your bulk dialed in, you should be increasing reps on your major lifts every week and weight on the bar every three to four weeks.

>CALCULATING YOUR BULKING DIET

>As you know, a proper bulking diet requires that you eat more calories than you burn every day.

>While this sounds like a great idea now, don’t be surprised if you get sick of eating “all of this food” at some point along the way. You won’t be slamming down thousands of extra calories every week like some programs would have you doing, but even slight overfeeding over time can get a little uncomfortable.

>You can also expect to hold more water than normal, as you’ll be eating a substantial amount of carbohydrate every day. This makes you look kind of “puffy.” Again, it’s just part of the “price” you have to pay for optimizing muscle growth.

>So, let’s get to the actual dietary numbers for bulking. Here’s where you start:

> 1 gram of protein per pound of body weight per day

> 2 grams of carbs per pound of body weight per day, and

> 0.4 grams of fat per pound of body weight per day.

>That’s where you start. For a 150-pound guy, it would look like this:

> 150 grams of protein per day,

> 300 grams of carbs per day, and

> 60 grams of fat per day.

>This would be about 2,340 calories per day (remember that protein and carbs contain about 4 calories per gram and fat contains about 9), which is the right place to start bulking for a 150-pound man.

>Chances are these numbers are lower than other recommendations you’ve seen on the Internet. That’s because many bulking programs out there are just overkill. They put you in a huge calorie surplus with the explanation that you have to “eat big to get big.”

>Well, while it’s true you have to eat more than you normally would to maximize muscle growth, you don’t have to eat nearly as much as some would have you believe.

>GENERAL BULKING RECOMMENDATIONS

>When I’m bulking, I try to be within 100 calories of my daily target, and I err on the high side (it’s better to be over your target than under).

>Don’t think of a bulk as a license to eat whatever you want whenever you want it, as this will inevitably lead to excessive overeating and thus excessive fat storage, which will slow down your gains in the long run.

>You can have a cheat meal every week, but keep it moderate. We’ll talk about why soon, but a high-protein, high-carbohydrate cheat meal is preferable to a high-fat one.

>I recommend eating plenty of meat while bulking because it’s particularly effective for building muscle. Generally speaking, I eat two servings of meat per day (lunch and dinner) and alternate between various types such as ground turkey, chicken, lean beef, and fish.

>ADJUSTING YOUR NUMBERS

>The numbers given in the formula above are starting points, and there’s a chance that you will need to eat more to effectively gain strength and muscle (especially if you have an ectomorphic body that is naturally skinny and lean). Part of the game is finding your body’s “sweet spots” for bulking, cutting, and maintaining.

>Fortunately, this is easy to do. Most guys will find their sweet spots to be within 10 to 15 percent of the targets they originally calculated, but some need to eat more to steadily gain weight (it’s rare for a guy to gain fat too quickly on the above recommendations and have to reduce intake).

>So, if, after seven to ten days, your weight hasn’t gone up despite pushing yourself hard in your workouts, you’re just not eating enough. Increase your daily intake by 100 calories (by adding more carbs, preferably) and reassess over the next seven to ten days. If this doesn’t result in weight gain, increase again and repeat the process until you’re gaining weight at a rate of about 0.5 to 1 pound per week.

>If you’re like most guys, here’s how it’s going to go: you’re going to start with the above formula and gain weight for the first month or two, and then you’re going to stall. You then will increase your daily intake once or twice and start gaining again. At some point, you’ll probably stall again, increase again, and start gaining again. After a bit more progress, your body fat percentage will eventually reach the 15 percent range, and you’ll have a month or so left to bulk before you cut to strip away the fat and repeat the process.

>You can reduce your calories to a maintenance level on your rest days if you want, or you can stick to your bulking numbers. The small reduction won’t make a difference in terms of overall fat storage, but some guys like to take a break from all the eating a couple of days per week.

Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (pp. 122-123). Oculus Publishers, Inc.. Kindle Edition.

Books I've read and/or am reading.

1. Bigger Leaner Stronger ^link Basically a book version of the /r/fitness wiki plus a good variation on 5-rep workouts, which I made solid gains. Took my bench from 245 to 315 in 7ish months on this program alone.
   
2. Destroy the Opposition ^link Slightly different take on powerlifting training. Jamie Lewis is a bit crude, but it's an interesting read. I did not try out his program at the end of the book, but I enjoyed the read. The tl;dr is "use lots of volume and find the form that fits your body".
   
3. NASM Essentials of Personal Fitness Training ^link Just started reading this now, looks promising. Basically a good resource on building a program if you plan on being self-coached. It's based on starting from scratch, so it might not be 100% relevant. Get the previous edition (linked) used to save some money. I found one in good condition online for like $10 on ebay, but they're like $12-15 on Amazon and other bookseller websites.
   
4. Strength Training Anatomy ^link It's useful as an extra guide for perfecting form and optimizing stretching.
   
5. Starting Strength ^link I'm a little hesitant to recommend this, because while it did get me going and making some good early gains, I've had to correct my squat and deadlift form a lot. However, my bench form is pretty decent coming out of this so it's a bit of a toss-up. If you can get it used/cheap, it might be worth reading.
   
   If you're going into a 5/3/1 program, Jim Wendler has books on that. Most programs have a good write-up somewhere so try and read the rhyme and reason behind what you're doing, as well as investigating the core concepts if they're not explained well (linear progression, progressive overload, and periodization are all concepts that most programs are based around. PM me if you have any other questions.

Well, I don't think there's going to be much in that price range, and for under $200 new that's not a bad bench. It will only take you so far, but realistically so far is 3 plates and a 315 squat is getting to intermediate strength levels for most.

Besides the weight capacity, though, it may not be the most confidence inspiring setup depending on your lifting routine. At least that one has some safeties for benching, but if you get stuck on a squat you'll have to drop it to the floor.

My olympic bench is this one: http://images.owneriq.net/download/images/9/9cc6e7af-d8d0-4bff-8f66-c53b93aa0f2f-000001.png

It was pretty awkward to squat off of, the bench gets in the way of setting up to unrack, it slid when I reracked, and with the small catches you have to pay attention and not miss while reracking.

I don't know your budget but it may be a better idea to get a rack and bench. Depends on your longer term plans/goals, but that would give you a safe setup to lift hundreds of pounds in. I ended up getting a Rogue S-1 with safety bars and the adidas flat bench I link below.

A new power rack can be had for $300-ish (http://www.newyorkbarbells.com/92563.html), and a flat bench for under $100 (http://www.amazon.com/gp/product/B006JJM38S) or incline/decline for under $300, cheap 300 lbs bar and plate set for $200 (http://www.dickssportinggoods.com/product/index.jsp?productId=10793623).

Less if you get used. Scouring Craigslist lands some good deals but you can't always get what you want right away. Bar and plate sets are quite common. Should be able to find a decent 300 lbs set with a weight tree for $150. If you've got at least 8 feet height for a rack it shouldn't be hard to find used ones.

There's also nicer benches, like this one you can add accessories to: http://www.newyorkbarbells.com/95003.html

I do not have anything from Kit Laughlin, but I love his material.

What are your goals with buying these things? Do you want more knowledge? Do you want a list of things to do? Do you want a strict program?

Here's my picks based on what I have read:

• More knowledge: Stretching Scientifically - one of the best summaries of the science of stretching, along with the hows and whys.
  
• A basic list of things: Sport Stretch - the best "dictionary of stretches". The initial chapters are largely in line with Kurz's recommendations for stretching and flexibility, too
  
• A strict program: Focused Flexibility or Body Mechanic - both are very good programs (the first is more general/overall than the second) that tell you precisely what to do, how to do it, and how to measure progress (something a lot of flexibility training ignores).

Starting Strength is fine, but she could also try NROLFW for a female-focused strength / aesthetics program. There's also Strong Curves if her main goal is to improve the look of her butt.

She should stick to whatever program she picks and not mess around with various squat variations. Women's bodies aren't different enough to merit entirely different programming, she just won't see the huge strength gains that a man would see. If she's not trying to break any weightlifting records, biomechanics won't be a game changer - and if she decides at a later date that she is trying to break some weightlifting records, she should get a good coach who can help her figure out what works best for her body.

edit: she / you could also check out the FAQ on /r/xxfitness

Hey man. I wasn't quite that skinny, I was M/20/5'9"/135lbs. But I decided I wanted to be heavier, so I started tracking calories, trying to eat about 3000 a day and making sure to get minimum of 120g protein. I used MyFitnessPal (Free smartphone/web app). This mass gainer and creatine helped me a TON. They say to use "2 scoops" for the mass gainer but that's absolutely stupid. Just use 16 ounces of 2%/whole milk and ONE scoop, and it still adds up to like 800 calories.

Use a TDEE calculator and aim to go about 500-750 calories above that. A faster bulk will mean more fat mixed in with the muscle, but if you wanna gain weight faster, it's just how you do it.

Best of luck skinnybro! I gained 15 lbs in 6 weeks just between eating more, using that mass gainer, and creatine. Did I gain some fat? Sure, but by the end of it, My dad saw me (after not seeing me for about 2 months) and said "I barely recognized you! You're so much bigger!". So it made a huge difference, and I looked more muscular too, not ripped, but muscular.

> Telling someone he's going to plateau and lose progress because he wants to work out harder.

Given his plan of increasing weight each workout, and working out 5 days a week, yes he would stall out quickly. Alternating bench and OHP each workout, that would put both of those lifts up by 25 pounds in two weeks. Squats would have went up 100 pounds in those two weeks. If he started with all his lifts just being the bar (which you don't do in SS), I could see that lasting three/four weeks if he totally beasted on the sleep and food intake. And that's like best case assuming he's totally new to lifting and has a lot of early gains to make.

I mean those are the facts. What do you want us to do? Lie and say, "Man, if you just put your heart in to it, you can do whatever you want"?

> Which is true in a sense, but your body is better at adaption than this genius claims, and you have to hit the weights hard for your body to have a stimulus to respond to so you can actually make quantifiable gains.

Every single program worth its salt includes time for adequate recovery. SS which every day is a new PR day has 48 hours minimum between full body workouts. Madcow and Texas Method are intermediate programs and the heavy workouts are spaced by 3 and 4 days. Wendler 5/3/1 is an advanced program and has only heavy day a week and even includes a full deloading week.

Even bodypart split workouts have long stretches of days between working out the same muscle. The guys going 7 days a week don't hit chest heavy every single day.

You really have no idea what you're talking about. Pick up Practical Programming, or Science and Practice of Strength Training. It'll do you good.

Prioritizing your end goals with regards to cycling and lifting can help you figure balance:

• Training to race, or more riding for fun or pure Strava Q/KOM?
  
  
• Lifting to support cycling, or for general strength, or to train for competition?
  
  
• How much time do you want to dedicate to training, on AND off the bike?
  
  
• What kind of cycling discipline you prefer (long distance/endurance, criterium, cycloross, mountain, track, sprint, etc)
  
  Searching through /r/velo, /r/velodrome and /r/bicycling may help you more.
  
  I just bought Wendler 5/3/1/ after doing some Googling for a 2-day program to allow for more recovery time between the gym and training rides.
  
  You can find said options listed from the book here: https://www.t-nation.com/training/effective-training-for-busy-men. I can't say if this is optimal for you our anyone else, but information is free.
  
  I also ordered a copy of The Time Crunched Cyclist because training for six intense hours a week sounds great.
  
  Alternatively, look into track cycling if you want to focus on gym performance. http://upupup.aboc.com.au
  
  Make sure you eat and sleep enough!! That is paramount.

Like Optamix said, Starting Strength is a good foundation for learning about the basic barbell exercises. However, to gain any appreciable amount of knowledge you're going to have to delve a bit deeper by reading various texts. For example, Lon Kilgore's Anatomy without a Scalpel is a great book to get acquainted with basic human anatomy. I'd suggest you pick up an introductory book on human nutrition as well. The Science and Practice of Strength Training, although a little more on the advanced side, would also make an excellent addition to your library. As far as mobility and prehab/rehab texts go, Becoming a Supple Leopard is one that is often recommended around here. Oftentimes you can get used copies of these on Amazon in decent condition for a good price.

I recommend you read "Bigger Leaner Stronger" by Mike Matthews. I started the program in Oct 2015 and was pretty much in the exact same point as you. I was 5'7" 168 lbs.

I wasn't as interested in the weight lifting as much as the nutrition but I read (actually listened via audible.com) to the whole book. As it turned out I really enjoyed the weight lifting aspect.

It took about 8 weeks to get to 150 lbs and was close to 10% body fat. I've been maintaining since because I'd rather be bulking during the holidays (US) and lean during the summer.

As to where to start, the advice from the book is to get down to 10% before bulking. So unless your already at 10%, then you need to start with a cut.

Check out the book: https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG

You can also check out his website: http://www.muscleforlife.com/

The book (and website) address all the issues you brought up. Follow the plan and it will work. It's not complicated and allows a fair amount of freedom. Just do it, and it will work, pretty much guaranteed.

Obligatory: I'm not a doctor, ask a professional blah blah blah...

Here are some ideas of the top of my head:

• Try using " weight lifting hooks " http://www.amazon.com/Power-Weight-Lifting-Hooks-Weightlifting/dp/B00DVM34NO
  
  
• try some exercises using a " Zercher Grip " ... These are great for overall strength and core strength, but probably won't hit your arms and forearms as much as you'd like... ( they may work your biceps a bit )
  
  
• Research some rock climbing exercises, Rock climbers often try to build strength for situations where they can only use a few fingers at a time.
  
  
• pushups with using your fists instead of your palms - this might be a simple way to work your triceps.
  
  If I were you, Id really do my research on the UCL though and make sure that whatever movements you choose don't use this ligament....
  
  Trust me, it's much better to let your body heal than trying to rush things and reinsure yourself.
  
  4 weeks isn't that long at all, maybe it's best to just lay off lifting for a month.

Hi, I'm late to the party on this thread so I hope someone gets a chance to read this. Cravings have always been a big problem for me so I do a lot of things. In general I try eat a near ketosis diet (/r/keto for more info) staying away from fast absorbing carbs in general keeps my appetite down. Next biggest thing I do is I buy bulk Psyllium fiber and gluccomannan and put them in a nice easy open container and spoon out a teaspoon with meals and a tablespoon with very low fiber meals (it's mixed in water and then you have to drink it really fast). This helps me from over eating. I also do lots of things like drink water when I'm hungry and leave raw whole walnuts and almonds in jars on my counter so I'm tempted to eat a few throughout the day. Another thing that helps with the cravings is baby carrots a little more expensive by I don't have to get a knife and cut carrots up which makes me eat more. I also throw a few carrots on the side of my plate with every meal. In general as well I try to eat tons of healthy fats through out the day. I like avocado, tuna, I'll have some coconut oil in my protein shakes as well. I've found if I skip meals I then over eat on the next meal which causes insulin spikes which set me up for a three day roller coaster of overeating so I don't skip meals! Hope this helps!

Edit: I also supplement with cod liver oil which I think seems to help!

No, my point is that the general aged twiggy-like appearance of Scott Jurek can not be adscribed to his ultrarunning endeavours, using as a counterexample Mr. Karnazes.

This addresses especifically your "I would think his lack of muscle was more likely from being the kind of guy that runs over a 100 miles at a time than from his being vegan" opinion.

> If you are just saying that eating meat helps athletic performance then I would definitely agree with you.

Well, not exactly athletic performance but overall health and well-being. Maybe you can manage with a vegetarian diet, but you'll really have to dial it in, and be really obsessive compulsive on macronutrient composition and supplements. An omnivore has it really easy, just partition your plate in thirds, and have meat/fish in 1/3, and veggies in the other 2/3rds. Add moderate fruit if not trying to lose weight, and presto.

> EDIT: Have you read Dean's book? It's really great!

Nope, it's on my wish list along with Born to Run.

well craigslist would be the best option if you get lucky but a lot of areas aren't great.


for new stuff. power rack: http://www.amazon.com/TDS-Super-Power-Squat-Cage/dp/B00QZ2G7FY/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1425744976&sr=1-6&keywords=power+rack

barbell: http://www.amazon.com/CAP-Barbell-Olympic-1000-Pound-Capacity/dp/B001K4OPY2/ref=sr_1_fkmr0_1?s=sporting-goods&ie=UTF8&qid=1425746173&sr=1-1-fkmr0&keywords=cap+ob+86+pbck

bench: http://www.amazon.com/adidas-ADI-416-Flat-Bench/dp/B006JJM38S/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1425746223&sr=1-1&keywords=bench+adidas

olympic plates: used on craigslist for under 70 cents a lb. alternatively you can get a "300 lb olympic weight set" from dicks that has 255lb of plates and a bar for $200 and just not use the crappy bar that comes with it, or use it and get a better bar later.

here's a better bench than the adidas I would recommend if you can afford it: http://www.roguefitness.com/rogue-flat-utility-bench

I'm gonna say it... Born to Run. It's the one fitness related book that actually got me hyped, long term, for running. I may not be able to do an ultra, but I'm for once taking running seriously and have found I can already do things I didn't think were possible for my body. I feel stronger and happier, and it's thanks to that book for inspiring me to run. Not to mention, I don't get knee pain or shin splints anymore once I learned about the whole forefoot strike thing (though I still wear real sneakers).

EDIT: added link.

I recommend to read books from Jim Wendler because Jim is a guy who tells you the truth about training and considers busy people with a time consuming life and don't want you to put the really important part of your life, like your job and kids, aside to train.

I recommend to read his books, he released 3. I would start with the first one (https://www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=8PEBANK0SB4N9DS0SA4N) and if you are interested in it and want to read more I would recommend the last one he published (https://jimwendler.com/products/5-3-1-forever-book). The second book is more of a add on to the first one with some new stuff and training plans but nothing major, still worth the read. Since you have time you can read the book at work and get some basic knowledge how to attack the training.

The hardest part is to learn the lifts correctly but you can do that for sure on your own, Jim tells you how to do these lifts in the first book but a book that could help with that topic is Starting Strength (https://www.amazon.de/Starting-Strength-Basic-Barbell-Training/dp/0982522738)

Edit: The most important part about training is consistency and you only achieve consistency by doing those things the way you can manage them. If you go Saturday and monday one week and then friday and monday is not that important.

Hey, so i dont really know what your hand looks like and if these would work for you. I use these for deadlifts, rows, and most things that would require a grip. They are not gigantic, and they are pretty comfortable. Again, i do not know what situation you are in, but these have helped me tremendously. Good luck. http://www.amazon.com/gp/product/B00DVM34NO/ref=oh_details_o05_s00_i00?ie=UTF8&psc=1

I love lifting at home just for the convenience, but doing it right is kind of space and cost-intensive. To do it "right", you're looking at an Olympic barbell, impact resistance flooring, and a power cage (so you can bench and squat alone without risk) and bench. About $500-$1000 and about 4'x8' of space. Dumbbells are more space convenient, but harder to work with, especially the ones that can be loaded with enough weight to make squats and deadlifts challenging for a while (like these). Don't underestimate the amount of weight you'll need. You'll get stronger fast if you eat and sleep appropriately (lots of both). A pullup bar and a program like this is good cheap home option, but it does make it hard to really challenge your legs and back (the largest, most powerful muscles in your body).

A gym is certainly less of an investment, and who gives a fuck if you're skinny?

Sure, amazon would do a better job then me for reviews "http://www.amazon.ca/product-reviews/0307266303/ref=dp_top_cm_cr_acr_txt?ie=UTF8&showViewpoints=1"

Besides that. I absolutely hate running, I would any day of the week hop onto the mountain bike and hit the trails. The author asks the simple question why his feet hurt when he runs, then ends up finding a culture of people, the Tarahumara, who simply just run (we're talking 100 milers here) pretty much barefoot. I'm not sure how to say it, it just made me buy some vibram fives and enjoy the freedom of running. That being said I enjoy running more now (I think the switch to barefoot, makes you feel like a kid again) but I still prefer biking.

Hope that helps!

There's a price floor that you can't really go below. It just costs a certain number of dollars for the raw materials and shipping, even if labor and complexity are minimized.

Here are the best deals I know of:

Bench:

• Adidas flat bench - $100
  
• Pure Fitness flat bench - $85
  
• Rogue flat bench - ~$205 shipped
  
  Power rack: PPR200X - $300
  
  Barbell: Troy/USA Sports GOB-86 - about $100 shipped (search around for best deal)
  
  Iron plates: Craigslist or local fitness stores (shipping makes online stores not very competitive, although occasionally you can find a deal). Don't pay more than $1/lb. Brand doesn't really matter. They're just heavy round things.
  
  Bumper plates: Troy VTX or Hi-Temp at fringesport.com, or Pendlay Econ V2 at pendlay.com

Barefoot is better!! All of your joints will thank you... Get a nice pair of some New Balance runners, or whatever brand suits you. I've been doing the barefoot thing daily now, work shoes as well as running shoes. It solved some weird knee pain that I started feeling - and my pace has actually improved. Barefoot shoes cost a bit more, but are well worth the price in my opinion!

Also, THIS BOOK has been recommended to me time and time again, and I really need to read it, myself.

PB2 is a powdered peanut butter. I've never had it but I have heard good things about it and has pretty good macros.

http://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS

Yes. I perform dynamic stretching before a workout, always. If I have time, I do static-active, isometric, and static-passive stretching after a workout. My fitness activities consist mostly of lifting and martial arts, and on days that I practice martial arts, I try especially hard to make sure that I stretch.

My opinion is that stretching is good for everyone in terms of injury prevention and overall limberness/range of motion.

That said, it doesn't have to look like what you probably imagine. You don't have to do yoga or hold a straddle split for 30 seconds at a time to get what you need.

My favorite book on the subject is Stretching Scientifically by Thomas Kurz. Check it out!
https://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451

Not to shill, but I bought this a couple of weeks ago, and I've been pretty happy with it.

I've never bought an unflavored protein isolate before. No discernible flavor by itself, I've been mixing with milk to make a 'super milk' when I use it.

Mike Matthews Bigger, Leaner, Stronger is an excellent book - it's an extremely well researched and well written book that covers pretty much everything you need to know about working out, diet and nutrition. Cuts through a lot of BS and broscience. Also includes workout programs. I'd also recommend Beyond Bigger, Leaner, Stronger when you get to intermediate / advanced level.

You're welcome. Good luck!

Something that was helpful for me was Michael Matthews book Bigger, Leaner, Stronger. It connected some dots my program and attitude were missing.

https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG

I highly recommend getting Black Mountain Products Ultimate Resistance Bands Set with Starter Guide on Amazon. It costs about $45 with prime. Bands can be combined and can get you up to between 136-162 pounds (bands give a range of weight on amazon).

It allows you to do various workouts and has a door attachment. You can do presses and work your triceps overhead. It all comes in a small black bag that is easy to transport and store.

I am not affiliated with the company, I just really love this product. I have lost about 15lbs since January using these bands while doing P90x. Would have lost more but I had to stop halfway through to free time for exit exams coming up.

Also another great product is the Valeo Ab Wheel. While Abs are made in the kitchen, not through pure exercise...an ab wheel will work you hard and strengthen your core... not that I recommend getting down on your knees in a hotel room... ick. I don't know if I could even do push ups in one... but I am a borderline germaphobe.

You could also get a jump rope.

Weight loss simply involves expending more calories than you take it. For exercise to be fruitful you need to balance out eating too.

Edit: Added links

You have two options here:

• The long one: Stretch everyday, 10 to 20 minutes. Hold every position for about 30 seconds. Do NOT bounce; bouncing is known as ballistic stretching and it as stupid as stretching can get.
  
  
• The somewhat shorter way: Isometric stretching(a.k.a. PNF), 3 times a week in addition to normal stretching the rest of the week. To give you a general idea, isometric stretching is pretty much stretching as far as you can comfortably go, contracting the muscles for somewhere between 5 to 30 seconds, depending on how hard you contract, and then letting go and try to push the stretch a little further. Hold for 30 seconds, repeat up to 5 times. It's hard, and quite uncomfortable, but it works. Relax into stretch and Stretching scientifically are the best books I know on the subject.
  
  Also, dynamic stretching is to be done at the beginning of your workout, and passive at the end.
  

Speaking of smoothies, spinach with grapes and apple juice is awesome. I take handful of grapes, or around what a branch (idk grape terminology) would be, and chop up a bunch of spinach to throw it all into a blender. Blend for a few seconds and throw around a cup of apple juice in to neutralize the spinach flavor and you're golden. I tend to use a 16oz mason jar for my smoothies and throw them in the fridge. Typically they're only good for the next day so you can't prep a whole weeks worth but it's quick and easy if you prep all the ingredients in advance.


Another awesome mason jar prep that lasts for about 3-4 days in the fridge is oatmeal and this shit is good as hell. I typically use Quaker old fashion oats, almond milk, PB2, and berries or pumpkin filling.

It really depends on the extent of the disability.

Something like this might work if you have an arm and partial hand.

https://www.amazon.com/Power-Weight-Lifting-Hooks-Weightlifting/dp/B00DVM34NO

The equipment for extensive disabilities gets on the expensive side, unfortunately. You would need to work with someone to find a best-fit solution.

I hope this doesn't break rule 5, I am doing my best not to give any advice that would be controversial in any way.

I am not a doctor, or therapist.

If by "supplement" you mean protein powder, there's nothing wrong with that. It might be considered better to get most of your calories and protein from whole foods, but as far as I know, there's no downside to shakes. Getting extra protein from whey supplements is fine.

I shoot for at least 175 grams of protein/day (I weigh about 175). A large amount of my protein comes from just eating a lot of chicken. For breakfast, I have a protein shake with almond milk, oats and blueberries. PB&J for my morning snack. About 1/2lb of chicken breast and some rice for lunch. Another protein shake and a banana before my workout. 1/2lb of chicken breast + rice for dinner. Then another protein shake in the evening, sometimes I put peanut butter into that.

I personally don't consume dairy nearly as much as I used to, because I think it makes me break out. However, if you don't have an issue with this, it's even easier to get your calories and protein by making your protein shakes with whole milk or chocolate milk (which is fucking delicious!). 8oz of milk has like 180 calories and 8g of protein. It helps.

My diet is based on the bulking diet for a 175lb male in Michael Matthews' Bigger Leaner Stronger. It's not identical, but it's pretty close. My diet certainly isn't perfect yet, but I've noticed some gains since I started doing this.

Start getting used to using grip accessory tools that make the handle thicker. According to Charles Poliquin, he has been a fan of these since the 80s and the original idea came from Alan Calvert a father of weight training. The thicker bar activate more muscles (particularly in the forearm), builds functional strength as most things in the world you push or pull are not 1" in diameter, and increases motor activation. He references a notation from a study done by Jerry Telle who found that electrical activity in the arm was higher with larger grip handles.

Here are some examples and are relatively inexpensive compared to buying a complete set of thick handled dumbbells.

These are the ones I've had for about 3 years and they're in perfect condition. Note these are a harder durometer of plastic than Fatgrips I think if that matters. This is a newer version:

https://www.amazon.com/Alpha-Grips-2-0-Extreme-Dumbbell/dp/B00B6JKRSY/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1504834795&sr=1-3&keywords=iron+bull

https://www.amazon.com/Fat-Gripz-Ultimate-Builder-Blue/dp/B005FIS14Y/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1504834761&sr=1-1-spons&keywords=fat+gripz&psc=1

https://www.amazon.com/Dumbbell-Kettlebell-Strengthen-Strongman-Bodybuilding/dp/B012ZIGVXE

Most people will point to the debate on cholesterol to counter your dad's advice. I'll make my point about that first... I'm new to the camp that believes dietary cholesterol doesn't have a strong correlation to your cholesterol levels. Read this: http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787 if you want to really get into the debate.

Ok, my second point. Your dad may be right that it isn't healthy in general. Most research shows that reducing calorie intake is the best way to extend your life. Eating little isn't fun and it doesn't get you laid ;) I'm eating a coconut milk ice cream sandwich as I type this.

Finally, go read "Born to Run". http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303/ref=sr_1_1?ie=UTF8&s=books&qid=1265305197&sr=1-1

Then go back to your dad and have a meaningful conversation. He is just looking out for you. Just because your cholesterol isn't necessarily going to go up doesn't mean that it is good for you to consume a lot of food.

Your choice bud. Man, I'm going on too much...

Sworkit is an app that will put together a routine (cardio, stretching, or strength). You choose the type and how long, as little as 5 min, and then it guides you through. I find it super helpful to wander off to a less-populated corner of the office and do a short stretch routine.

If you mean something you can do at your desk, maybe one of those desk pedaler things? I think they look awfully silly but I'd really love to have one anyway.

Power Weight Lifting Hooks - Best Weightlifting Strap Hooks for Gym Training Workout Like Deadlift & Shrugs - Ultimate Grips Powerlifting Hook with Cushioned Neoprene Wrist Straps - Comes in Pair https://www.amazon.com/dp/B00DVM34NO/ref=cm_sw_r_cp_api_-yDpyb5HMY19K

God the share function from the amazon app is crap..

It's going to sound weird but check out Strong Curves. It's written for women but the author trains dudes the same way. My gf has been doing it for 8 weeks now and she's noticing a lot more glute activation.

She's taken off that time doing StrongLifts but tried deadlifting and low bar back squatting again today and easily hit new PRs in both.

There's even a subreddit for it. :)

https://www.reddit.com/r/StrongCurves

Also, you're low on your protein. If I were you I'd be aiming for 180-270 grams of protein a day. Up to 1.5g per lb. has shown to be effective. I can track down a video if you really want to get into the finer points of protein. And I'd recommend a blend. Annex from Complete Nutrition, Pro Jym from Bodybuilding.com are the two that come to mind but any quality blend will do.

http://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS

This stuff is good for mixing into shakes or even just hydrating (with oil or water) and using as peanut butter. It's intended more for people who want to cut fat, but it might be good for you too.

Do you like tuna? If not, start to like tuna. You can mix lots of stuff with it and get a quick healthy lunch.

Buy bulk supplements 90% whey unflavored. Mixes perfectly in water and doesn't have a taste really. I like it because I can save my calories for delicious food instead of less shitty tasting whey.
https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ

Well, one of the sources I linked was Jamie Lewis. He has far more certifications than Rippetoe does. And he has actually excelled in weight training, unlike Rippetoe or his trainees have done.

Edit: he says it on or around page 40 in practical programming. Take that fifty bucks and go buy yourself a copy Of the science and practice of strength training, my gift to you.

You can use a caliper to ballpark it, or you can find a scale that will tell you your approximate body fat percentage. I personally use the Fitbit Aria Scale.

I also carry a Fitbit One with me wherever I go. The Fitbit gives a pretty good estimate of the number of calories I burn each day just walking around doing stuff, and I can add in the calorie burn from my workouts on the Fitbit website as well. I keep track of everything I eat on the site too, so I can see exactly how much I'm eating vs how much I'm burning.

From my personal experience, I thought counting calories or macros was unnecessary, a pain in the ass, whatever, and that I could just 'eyeball' it and I'd be fine. Truth is I actually had no clue how much I was eating and how many calories I was burning each day. I was way overestimating my burn and underestimating my consumption. I was lifting and getting bigger, but I was putting on fat too.

You might want to look into doing a Leangains cut, a lot of people seem to get great results from it. Start reading here: http://rippedbody.jp/english/introduction-english/

EDIT: Also, have a look at this image:

http://files.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-men.jpg

See where you fit along that spectrum and it may give you some idea of where you are and where you want to be.

EDIT 2: I think you're also doing way too many reps on the bench. Shoot for 4 sets in the 8-10 rep range. If you want some size to your muscles, stay away from high reps. If your goal is pure strength, up the weight and drop down to about 5 reps per set.

It sounds like you want to measure your Body Fat Percentage. You need to visit a clinic for an accurate measurement, but if you want to do it at home, you can get pretty close with the Accu-Measure Body Fat Caliper. It tells you your body fat percentage by measuring skin folds. It will take some practice to get it right, but it should tell you what you need to know.

If you find that your body fat percentage is going up, lift more and increase your protein intake.

THIS is the definitive guide to getting a nice butt. Don't let the title fool you, is 100% as effective for men. One key a lot of people forget is a nice butt is not just big glutes (squats, DLs etc) but also the line separating the glutes and the hamstring. Well developed glutes and hamstrings are ideal for this.

In his book, Kurz talks about different studies done on stretching and lifting. The studies find that static stretching before weight lifting decreases the amount of weight you can lift, while dynamic stretching before hand doesn't. So, to increase flexibility and ROM, dynamic stretch before and static stretch after.

Essentials of Strength Training & Conditioning - National Strength and Conditioning Association

Designing Resistance Training Programs

Science and Practice of Strength Training

Periodization Training for Sports

Widely used, tastes pretty good: http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_2?ie=UTF8&qid=1398812111&sr=8-2&keywords=on+double+chocolate

Also, creatine isn't a substitute to protein - creatine is creatine, I generally buy the cheapest I can and take 5g of it a day. Something like this is fine: http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_1?ie=UTF8&qid=1398812354&sr=8-1&keywords=now+foods+creatine

A set of Olympic weights, a power cage, a bench and a copy of Starting Strength by Mark Rippetoe. I got all but the book second-hand, so it can be pretty affordable and safe. (All links except book are for illustrative purposes only, not necessarily recommending those specific units)

Bulk Supplements 90% clean whey

it doesn't clump, it mixes well with any liquid, it's especially good with unsweetened almond milk

it's like water downed milk with tap/bottle water (which is what i use if I'm at work)

It's a sort of powdered peanut butter. Supposedly it's made by applying high pressure to peanuts and extracting the fat/oil in the nuts, leaving a dry powder. You rehydrate it with water and it works great as peanut butter or in smoothies and so on. Sounds kind of weird, but it tastes pretty great and is much lower in calories than normal peanut butter (45 Calories vs 190 Calories).

I buy it 1 or 2 lb at a time from amazon.

OP. Just eat right and remove all forms of sugars like cane and beet sugar. In America its mostly cane sugar so remove that. No more fast food, cook everything at home and eat 3-5 times a day, eat foods with lots of fiber at least 50 grams of fiber a day to slow down the absorption rate of carbs. Get more fresh air so walk, run outside for an hour at least. Wake up in the morning and go out for an hour even if its cold and miserable outside. Drink lots of water with creatine. I buy this for 20 USD 2.2 pounds http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_3?s=hpc&ie=UTF8&qid=1413683487&sr=1-3&keywords=creatine and drink it 3 times a day with glutamine. And drop those energy drinks. Do this for 2 weeks at least and you will not need coffee or energy drinks and your energy levels will skyrocket and most importantly, you will feel good mentally and physically as well.

Psyllium husk powder
Basically soluble fiber - moves things along in the GI tract and makes for the best poops ever. Learned about it from reddit somewhere and it is awesome. We refer to the period before we were taking it every day to 'the dark times'.

While I can't vouch for it yet (I'll only be getting mine in January), I'm giving this a try to rev up my desk job:

http://www.amazon.com/DeskCycle-Exercise-Pedal-Exerciser-White/dp/B00B1VDNQA/ref=sr_1_1?ie=UTF8&qid=1450882124&sr=8-1&keywords=desk+cycle

It's a little stationary bike you put under your desk and pedal while you work. Large number of reviews, seems to be well rated and looks like a great way to combine work at a desk with a bit of mild exercise. From the reviews it's whisper quiet too. I'm hoping that it'll do the trick for me because I hate sitting at a desk all day.

Yep, even if you have to save a little longer, it's worth it in the long run (as long as you've got the space for it). If you're willing to save longer/spend more, you can get a squat rack with adjustable hooks, pull up bar, and dip stand. Get yourself pair of these, and now you can do basically any non-machine exercise that exists.

This is my setup, so Bias/10.

Like someone else said, I got these and just slowly added plates as I needed, usually off Amazon. Have used them for 4-5 years now, they work great.



If I had to go back and do it again, however, there's a reasonable chance I'd use these if I could find them. They are a little more expensive, but they let you use 2'' plates, which means if you ever get a bar you can just buy a nice one and use the same plates.

Of course you can also go dig around Ross Enamait's site and get his training books to DIY build your own 1'' bars when you need to carry a lot of weight. That's also pretty inexpensive, but you really gotta do a little work for it, and may hurt yourself, so be careful (and of course "I am not a professional and only provide this as educational, etc, don't blame me if you break yourself")

I've never had it, but PB2 seems to be pretty good.

I've just ordered a pair of these, not sure if that style appeals to you, but they're cheap and get decent reviews.


Pretty sure they're the sort Ogus uses, so I'm assuming they can't be awful or he'd have replaced them by now.

Program calculator

http://jimwendler.com/

The book

Today is my 2nd day on 5/3/1 (BBB) so it's too soon for me to tell you my personal success but I've loved the first couple of workouts.

Best supplement I added was for fiber. Psyllium Husk is amazing. It takes 3-4 days before it starts taking effect but man best dumps ever.

read this book. amazing stuff with plenty of useful info!

If you want to learn about strength training theory read http://www.amazon.com/Science-Practice-Strength-Training-Edition/dp/0736056289/ref=sr_1_1?ie=UTF8&qid=1375178142&sr=8-1


It covers most aspects of strength training. Programming short term and long term, exercise selection, injury prevention, goal specific training, intesity, volume, frequency etc etc. Olympic sports and powerlifting are usually referred to in the examples in the book so it's not specifically for powerlifting, but the principles can be used for all strength training.

Abs are made in the gym, and revealed in the kitchen. You have to build your abs by working them, but you won't actually see them unless you diet properly and reduce your body fat %.

The best all around ab workout is done with an ab wheel.

If you get the PowerBlock Elite series, you can go up to 130 pounds per hand.

Of course, if you have the room, you're better off pricewise just getting a set of olympic plates and a pair of dumbell handles that can take them (note: I have no idea if those are good handles, they're just an example).

If you want to get something like that, get one that uses magnetic resistance rather than friction like the one you listed. Something like this http://www.amazon.com/DeskCycle-Exercise-Pedal-Exerciser-White/dp/B00B1VDNQA

http://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
In fact I have to buy more anyway. I usually also get the creatine, and glutamine, but not sure what you need. Hope it helps

I just bought two of these and they're fantastic. Get yourself some 10, 5 and 2.5 lb plates (any sporting goods store should have them, or check Craigslist) and you're good to go.

Get a pair of Fat Gripz. I used to have the same problem as you but I got a pair and started doing farmers walks and wrist curls with them, I've noticed a definite size gain with them.

Great idea! Here's the revised list:

http://www.sears.com/shc/s/p_10153_12605_00615748000P?sid=IDx01192011x000001&srccode=cii_17588969&cpncode=31-32092008-2 (best deal I could find)

http://www.amazon.com/gp/product/B006JJM38S/ref=ox_sc_act_title_2?ie=UTF8&smid=ATVPDKIKX0DER (bench)

http://www.amazon.com/gp/product/B0041FQZMW/ref=ox_sc_act_title_1?ie=UTF8&smid=ATVPDKIKX0DER (mat)

http://www.amazon.com/gp/product/B000VLRVSC/ref=ox_sc_act_title_3?ie=UTF8&smid=ATVPDKIKX0DER (Power cage)

I'm thinking about not getting the mat because it's getting kind of expensive.

Read this book, then do this program to transition into the running form.

The book's a damn good read and will tell you pretty much what you need to know about form, as well as the arguments for a barefoot running style. It'll also make you want to get off your ass and run for the sake of running. C25K is a great way to slowly ease yourself into running barefoot.

My calves also noticeably grew bigger after doing this. And I've always had decent sized calves.

I've got the Kinivo BTH220 Bluetooth Stereo Headphones, they work great for me as I don't like in ear headphones. They snugly fit over the ear, I've worn them in the gym and running for 3 hours at a time and they were comfortable the whole time and I've never felt like they were going to fall off. No problems with Bluetooth connectivity either.

The only thing is they are bulky as they stick out a bit from the ears and the Bluetooth blinking light is annoyingly bright if you're using them in a dark space.

I also got GOgroove BlueSense TRM Wireless A2DP Bluetooth Transmitter for machines at the gym that don't have Bluetooth, that way I can watch TV on the elliptical.

I just bought whey protein from Bulk supplements. It's plain so their is literally nothing else in it and it's 122 Cals for 27g of protein here's the link

BulkSupplements CLEAN Whey Protein Powder Isolate 90% (1 Kilogram) https://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_cp_apa_FnWpxbDSMW1DA

It had good reviews so we'll see. If it sucks, i will try myprotein! I didn't get your message until now otherwise I might have bought that first. Thank you so much!

You read "Stretching Scientifically"

Also would be wise to introduce some dedicated mobility exercises. Look up Eric Cressey and Lee Boyce vids on youtube for a start.

From Science and Practice of Strength Training under the heading Exercise Selection for Beginners: "The so-called 3-year rule is popular among experienced coaches. According to this rule, an athlete should use strength-specific exercises and exercises with a barbell, such as barbell squats, only after 3 years of preliminary general preparation."

The recommended routine for women in the wiki is Strongcurves. For meals, just eat healthy and up the calories a bit more as you'll need it to fuel your body. Meal ideas are easily found with a google search.

Honestly, i don't read a ton of fitness books... just no need really, but i have read a couple good ones:

Born to run

Omnivore's dilemma

Eat and run

They do have it in supplemental form! I love this stuff!

http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

Use cheap Calipers like these from Amazon

They are pretty accurate and you can find websites and directions online on how to measure points on your body that will give you a very accurate bf%

These have never let me down in 3 years. They were only about $30 when I bought them, but they last almost a month on a charge. Totally worth every dollar. Bluetooth in the gym is a godsend... Just act quick when your music starts cutting out and you've left your phone at your last exercise, its a nice little reminder system

Check out Strong Curves. It's a female-oriented lifting program which is reminiscent of Starting Strength, but with a thematic emphasis on the glutes. Despite the butt-centric messaging, though, it's full-body, fully programmed, and it'll start with bodyweight exercises and light dumbbells and progress into barbell movements over time.

I would recommend you use your favorite chocolate whey protein, and then add in dehydrated peanut butter I use this and it tastes phenomenal.

which is why you read more than one, generally speaking if a product has several thousand reviews and over a 4 star rating, its going to be fine. But seriously man this is an incredibly basic piece of equipment we are talking about here

if you want a first hand recommendation this is the exact one that I have and it works fine - https://www.amazon.com/gp/product/B0007IS74G/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Hi there! I use this bike machine which is just the pedals and not the seat. This way you can use your own chair or seat. There is a problem with sliding sometimes so I typically have it against a wall with my chair against a table or something. The calorie counter broke after a few months, but I have had the bike for nearly 2 years now and it works perfectly. I use it an average of 10 hours per week while watching netflix.

I'm going to make the assumption you want to start lifting. It may be wrong, but I'm building off that. So here's the setup I made for about $700. All the racks hold way more than I ever plan to lift, so I should only ever have to buy a few more weights as they wear out over the years.

Powerrack: http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC

This thing is wonderful. Sturdy as hell, cheap for what it is, and has a pullup bar!

Flat bench: http://www.amazon.com/adidas-Performance-ADI-416-Flat-Bench/dp/B006JJM38S

Least expensive flat bench I could find. It's a little short, but really you only use like 2 feet of it anyways.

Weights: http://www.dickssportinggoods.com/product/index.jsp?productId=10793623

300lbs with an olympic bar. You could easily get your deadlift past that as a novice, but most everything else will probably stall out well below that. The weights are kind of cheap, but 45 lbs is 45 lbs.

That's literally everything you really need to get started doing some nice big lifts. The next thing I'd look at is a cable machine for some iso stuff, but really you can sub in most of those for barbell exercises and such. These 3 items basically make up a whole gym and will last you're whole lifting life unless you get fairly intense about it.

IMPORTANT: The bar you get with the Dick's weight set is kind of crap. It'll hold the 300 lbs probably, but some of the reviews claim it fails around that weight. If you hit the 300 lbs, I would go ahead and buy a nicer bar for about $100 somewhere and use the weights on that. It's a bit of a pain, but it's better than the bar bending and breaking during a 350 lb deadlift on your floor.

FatGripz - https://www.amazon.co.uk/Fat-Gripz-Ultimate-Diameter-Original/dp/B005FIS14Y/ref=mp_s_a_1_1_sspa?keywords=fatgripz&qid=1556294899&s=gateway&sr=8-1-spell-spons&psc=1

If anybody has had experience with these - regardless of the brand, it's the concept I'm seeking tutelage on - please let me know your thoughts on them. They look good on paper.

I got this not too long ago and it's great. I add it to my shakes when I think of it, 8g carbs 7g fiber. 2 shakes a day means half my fiber right there.

I have these:

https://www.amazon.ca/Kinivo-Bluetooth-Headphone-Streaming-Hands-Free/dp/B005LKB0IU/ref=sr_1_5?ie=UTF8&qid=1458642954&sr=8-5&keywords=kinivo+headphones

I've had them for about 3 years now and they work great for running and lifting.

Hey man, if you need a starting point and advice, I'd recommend reading a book on the subject. That doesn't just for for lifting and diet, that goes for anything you don't know about. Try Bigger, Leaner, Stronger by Michael Matthews.

I used to have those exact headphones and when my phone was in my right pocket outside it would be spotty reception. But if I kept it on my left side (where the receiver is on the headphones I think) it worked fine. Inside they always worked fine.

I think it's because outside, especially in open areas, there's less stuff for the signal to bounce off of, but that's just conjecture on my part.

I eventually lost those headphones and use these now and don't have any issues, which is cool cuz I got them for like $20 on sale.

I'm a noob with little contribute right now, but Costco has a whey powder for $40 per 6 lb. bag Same stuff on Amazon is $60. It doesn't taste as good as ON, but with some PB2 it's still good.

I read some of your comments, and if you had to choose only one extra supplement to add to your diet it would be creatine. BCAA's should come later down the line when you're either 1) more advanced, or 2) going on a cut, and you're eating so little food that you need to supplement with important amino acids to make up for your lacking diet. I hope this helps.

Does the 2.25 Fat Gripz (most popular one) replicate the width of a Strongman axle?

I know you asked for ab workouts that don't require equipment, but if you can afford $11 an ab wheel is your ticket to better abs.

I use one of these at home (I don't have enough legroom at work to not utterly pulverize my kneecaps on my desk). It's nearly silent, and has adjustable resistances, the higher end of which are pretty freakin' solid. It's also one of the lowest-to-the-ground models out there, IIRC.

It all depends on your tastes. I use apple juice for when I'm only taking fiber (psyllium husks) because it masks the "earth" flavor very well. If I'm replacing a meal, I simply mix it with my meal replacement and drink it all together. I use a larger 24ish oz shaker bottle filled to the brim with milk, almond milk, meal replacement and fiber. It's works wonders when I'm pressed for time in the morning. It won't last as long as something solid but it does the trick.

Psyllium husks can be found on amazon (now foods). It's primarily use is as a fiber, and a byproduct of that is fullness.

Yohimbe is commonly found in weight loss supplements, men's "virility" products, or ways to stay awake. I use it instead of caffeine because caffeine makes me jittery and anxious. Yohimbe does all the good for me and no bad. (also, anecdotal but... It works for bedroom performance pretty well).
Yohimbe "bark" contains yohimbine, the actual chemical. Don't go getting the HCL and put a scoop in your drink, because you'll most likely end up in the hospital. Yohimbine is usually in 5/10mg doses. Tiny amounts. Kills my appetite and hypes me up. Probably my most favored "drug".


Edit: psyllium husks and yohimbe have different purposes, but could be used together or at different times to help reduce hunger. I'm unsure if the fiber would or could affect absorption of yohimbe. Don't take fiber in pill form because you'd end up taking like 20 pills. Just use the powdered type (http://www.amazon.com/gp/aw/d/B002RWUNYM/ref=mp_s_a_1_2_a_it?qid=1456953026&sr=8-2&keywords=now+foods+psyllium+husk&pi=SY200_QL40) and you can probably pick up yohimbe at most drug stores in the vitamin area. If not you can amazon/Google that too.

You threw your money away to begin with, when you fell for the "cleanse". Cleanses are bullshit. You lose a lot of weight in the first 1-3 days, because your body dumps 4-10lbs of water weight you were retaining. Thos IG models photoshop the LIVING SHIT out of their pictures. A lot are also on low doses of winstrol (a more mild steroid that women use to lean out, but not look bulky). Their workout programs, and supplements are bullshit as well. I'd suggest something like strong curves, getting your estimated bf% measured, and using something like a tdee calculator to know what you need to lose fat.

• TDEE calc - https://tdeecalculator.net/
  
• Navy Method BF% measurement (requires a body measuring tape, they are cheap and can be found on amazong) - http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
  
• Strong Curves - https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642

http://www.amazon.com/Kinivo-BTH220-Bluetooth-Stereo-Headphone/dp/B005LKB0IU/ref=sr_1_2?ie=UTF8&qid=1380647303&sr=8-2&keywords=kinovo+headphones

I wear glasses at the gym and these work fantastic for me.

Read a book written by that same guy called "Born to Run":

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

It's fascinating.

Here's 2.2 pounds of creatine for $20. This is just as effective as any other creatine.

yes

But you will need multiple sets of 5/10lb weights as all the other plates will be too big and award to move around.

1 kilo of Creatine - http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_4?ie=UTF8&qid=1346954568&sr=8-4&keywords=creatine - good for 200 days, is $20.

What chucks are you getting for $36.5?

It came with one of those Gold's Gym kits with the doorway pull up bars and push up handles. Online, it says the whole kit is ~$50 (we bought it for $30 years ago). I'd recommend this. My gym has one and it gets used by a lot of people, but it holds up well. I don't see the point in spending $50 for one.

Everyone I know who uses DB's at home recommends the Powerblocks, or just a pair of Olympic DB Handles like this, so they can use their already-bought plates from their barbells

Regarding shoes, there is strong evidence that older shoes are actually healthier and that newer shoes cause injuries.

Read this book: Born to Run

http://www.amazon.com/gp/product/0307279189/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0307279189&linkCode=as2&tag=landandfarmco-20

https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642 apologies, strong curves*

Bret Contreras is the "Glute Guy" and has written guides on the topic. Apparently he also has a book specifically aimed at women, though I have no idea if it's any good. Please excuse me if I've incorrectly guessed your gender.

This is mine. It works fine- recommend.

Not really, because the psyllium husk caps are only something like .5 grams each (you would need to take like 18 a day).

I just buy unflavored powder and mix it in with my morning protein shake.

Science and Practice of Strength Training

You are looking for this book: Science and Practice of Strength Training; Zatsiorsky.

I'm rather partial to Science and Practice of Strength Training - V.M. Zatsiorsky

Also, this. (PDF warning.) Gotta get my macros.

Better yet. You want to know what you should be doing? Buy this book

Give this a read. The Kindle edition is cheap. It's a very good read for a beginner.

This should answer most of your questions.

I've never heard of not doing the initial saturation or loading period. Just get straight creatine monohydrate. There should be instructions on the container. You don't have to take it with juice. You could buy just straight dextrose and mix the two with water. As for the caffeine, again read the Examine article.

Hi all, I'm wondering about a desk cycle machine for home... cycling, but wondering if there's anywhere I could test it out or if it's worthwhile. This would be an example: https://www.amazon.com/DeskCycle-Exercise-Pedal-Exerciser-White/dp/B00B1VDNQA/ref=sr_1_3?ie=UTF8&qid=1510334293&sr=8-3&keywords=desk+bicycle&dpID=41GQ3verykL&preST=_SX300_QL70_&dpSrc=srch.

https://www.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ

This may be of interest to you.

I'd guess 12-13%; its hard tu guess without typical indicator like abs because you don't have a ton of muscle. You should definitely bulk though because you don't have enough muscle to cut into. If you want a better body fat estimate, get one of these "Accu-Measure Body Fat Caliper https://www.amazon.com/dp/B000QURRUK". They are consistent one you get the hang of them.

You really need something adjustable, because it will be different for each lift, plus you will want to keep moving up as you get stronger.

You could buy sets of 20kg, 30kg, 40kg dumbbells which should last you for a while if you're just starting out, but it's probably cheaper to buy some dumbbell handles that you can load up with weights like these. Then just get some 2.5kg and 5kg plates to load them up with.

Can confirm, I'm a girl, I bought Strong Curves, it is all about butts. The first half of the book is basically "Butt this, glute that, you need a great butt, general fitness, butt butt butt". Well.. it worked, my ass got much perkier after the first programme. I had a nice round bottom. Then running season restarted and I've run most of it off :( Can't wait to restart into my butt training for winter! :D

Something like this: https://www.amazon.com/Power-Weight-Lifting-Hooks-Weightlifting/dp/B00DVM34NO ?

Btw, do you go to NAIT?

I have an old coworker who has one of these under her desk. She seems to like it!

On some exercises you may wish to use straps or hooks such as https://www.amazon.com/Power-Weight-Lifting-Hooks-Weightlifting/dp/B00DVM34NO

This book helped me get started. Don't run on pavement if you can help it. If you can learn to run without hitting your heels, you'll do less damage to your joints. I've been running for 12 years with zero injuries. Get good shoes.

If you want DBs, I'd personally just get some DB handles and decent clamps rather than the bow-flex ones.

Something like https://www.amazon.com/Barbell-Solid-20-Inch-Dumbbell-Handle/dp/B0010YOBB4/ will let you scale on weight for a long time compared to the bowflex ones, and at a much lower cost.

Those and a stack of microplates if you don't already have them and you can do all you can with the bowflex, plus you can also do real db rows, db press etc, something the bowflexes won't let you.

If you want adjustable ones, powerblocks or ironmasters scale better than the bowflexes as you can upgrade them to 120lb. They cost a fair bit though.

Personally, I think the bowflex fill a bad area in the middle of heavy adjustables and just using normal weights on db handles.

5/3/1 is explicitly for getting you stronger. It's right on the cover of the book.

I can recommenced a book http://www.amazon.co.uk/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG

I gained 10-15Kg using this book

I'm reading from the Glossary on the "look inside!" Please tell me the context of this:


> 3-year rule -- The recommendation to use exercises with a heavy barbell (like barbell squats) only after 3 years of preliminary general preparation.

Read the book, Born To Run. Not only is it a great book, but it addresses barefoot running and the evolution of the running shoe. Humans aren't designed to wear shoes.

https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189

I have the cheap $10 you find on amazon, it works fine.
http://www.amazon.com/Valeo-VA2413RE-AB-WHEEL/dp/B0007IS74G/ref=sr_1_5?s=exercise-and-fitness&ie=UTF8&qid=1451933541&sr=1-5&keywords=ab+roller

They measure skin folds, like these accumeasure

You could use something like this:

http://www.active.com/fitness/calculators/bodyfat

Or just get one of these:

http://www.amazon.com/AccuFitness-AM99-Accu-Measure-Body-Caliper/dp/B000QURRUK

Something like this? http://www.amazon.com/gp/product/B0010YOBB4/

Peanut butter in oatmeal is magical. I like to put powdered peanut butter in mine to get the right consistency.

Is something like this what you have in mind? https://www.amazon.com/Olympic-Dumbbell-Handles-sold-Pair/dp/B002OB2BT6

You mean like these?

I have this one and it is very sturdy and well built.

Here's everything you need for $830 plus tax with shipping from amazon.

http://www.amazon.com/Power-Squat-Deadlift-Chrome-Safety/dp/B004UMM4QC/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1415637608&sr=1-2&keywords=power+rack

http://www.amazon.com/adidas-ADI-416-Flat-Bench/dp/B006JJM38S/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1415637750&sr=1-2&keywords=bench

http://www.amazon.com/USA-Sports-Barbell-Olympic-Weight/dp/B000LJL3SI/ref=sr_1_12?s=exercise-and-fitness&ie=UTF8&qid=1415637666&sr=1-12&keywords=barbell+weight+set

Here's what I got. There are other sized bags (10lbs even) on there too, as well as powder and capsules.

This is not as radical as it sounds and there's a growing number of runners who found that it did wonders. Read this book: http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

Kinivo BTH220

Ive been using them for the last six weeks and Ive been being pretty brutal to them. I charge them every other day for about 30 mins and they are good to go...

I picked up this bench $80 (feels sturdy, I'm not a bench connoisseur)
http://www.amazon.com/adidas-Performance-ADI-416-Flat-Bench/dp/B006JJM38S


and this rack $230 (it's not too pretty, welds are uneven but it holds weight and I haven't died yet)
http://www.amazon.com/TDS-C-92560-B-POWER-RACK-HIGH/dp/B008FPVTL6/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1421817752&sr=1-3&keywords=new+york+barbell+rack

Olympic handles for your existing plates. That's what I recommended first.

http://www.amazon.com/Olympic-Dumbbell-Handles-sold-Pair/dp/B002OB2BT6

Or you can go to Walmart for $28 each.

There are assists you can use like lifting hooks that can do most of the gripping. Additionally, you can use lifting straps but tie knots instead of using your fingers to grip.

Peanut Butter and PB2 is powdered peanut butter as seen here at Amazon: https://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS?th=1

Amazon has a Q&A section, where you can ask people who are familiar with such devices. http://www.amazon.com/dp/B00B1VDNQA

a belt for weighted pull ups and some dumbbells that take olympic weights- like this:

http://www.amazon.com/Olympic-Dumbbell-Handles-sold-Pair/dp/B002OB2BT6/ref=sr_1_cc_2?s=aps&ie=UTF8&qid=1405023319&sr=1-2-catcorr&keywords=dumbell+olympic+weights

but i think you can get them cheaper

Anyone have any info on this?

BulkSupplements CLEAN Whey Protein Powder Isolate 90% http://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_an_am_at_ws_us?ie=UTF8

Edit: seems like its only 33 servings.... Not that good of a deal I guess

You actually can if you know what you're doing. Too many people go on a "bulk" and eat shit because that's how it's always been done.

I recommend you read "Bigger, leaner, stronger" or just read some of Mike's blog posts on muscleforlife.com.

https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG

If you are looking to get out of the class and do your own lifting, my girlfriend has had fun with a program called Strong Curves. If you are not into buying a book, you should be able to find cheat sheets online, and research the movements yourself.

> Also, what is a good body fat calculator?


It's difficult to accurately estimate body fat %, especially with an online calculator. DXA scans are the most accurate method, and can usually be found in universities or training centers. Body fat calipers are a much cheaper and more convenient method but aren't as accurate. The scales devices that measure electrical conductivity aren't accurate at all.

http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC

Power Rack


http://www.amazon.com/adidas-ADI-416-Adidas-Flat-Bench/dp/B006JJM38S

Flat Bench

http://www.walmart.com/ip/CAP-Barbell-7-Olympic-Weight-Bar/16541563?findingMethod=rr
Weight Bar

Buy the weight off Craigslist, don't pay more than .50 cents a pound.

ON is overpriced, creatine is creatine. Silly to pay almost twice as much for a label.

check these out, too:

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees

Read "Born to Run"
http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

Read this book: http://www.amazon.com/Science-Practice-Strength-Training-Second/dp/0736056289

It can answer that kind of question without the kind of broscience that is in SS (sacrilege!).

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451/ref=sr_1_1?s=books&ie=UTF8&qid=1462984015&sr=1-1&keywords=stretching+scientifically

Kurz's Column


Amazon: Thomas Kurz - Stretching Scientifically

The one from Stretching Scientifically.

Stretching Scientifically, Thomas Kurz (http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451)

https://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451

Also here is the link for the book.

dragonflags or one of these for the abs

Ab Wheel?

you'll need some equipment but I've found this the best routine.. 1-2 times a week.. Equipment needed: [ab wheel] (http://www.amazon.com/Valeo-VA2413RE-AB-WHEEL/dp/B0007IS74G/ref=cm_lmf_img_1/188-3572292-4587120), [pull up bar] (http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1413729157&sr=8-1&keywords=pull-up+bars) & [resistance band] (http://www.amazon.com/Black-Mountain-Products--Pounds-Resistance/dp/7245456267/ref=sr_1_5?ie=UTF8&qid=1413729205&sr=8-5&keywords=resistance+bands)

Routine:

1. 30 reps Ab wheel
   
2. 30 hanging leg raises
   
3. 30 twist? each side.. put one handle in a doorway and close the door.
   
   
   x3

I do push ups every morning and i use the Ab wheel every couple of days. I almost don't eat meat but a lot of "fromage blanc" (? I don't know the translation?!). Otherwise, fruits, vegetables and rice/pasta..

Automatic one.

[The one I bought.](http://www.amazon.com/gp/product/B000QURRUK?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00(http://www.amazon.com/gp/product/B000QURRUK?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00)

Calipers are not so expensive.