Grogon

So I have been doing full body workouts the last months.

I switched to Push Pull Legs recently and it'sgoing quite well. PPLPPL Rest.

What I am asking myself though is do I have to be consistant with PPL so I reach 6 times a week?

What I mean does it have to be Push Pull Legs Push Pull Legs Rest or can I do that one week and the next week Push Pull Legs Rest Push Pull Legs?

Is it also okay to start the week with PPL and if I notice I have no time for 3 more times can I do PPL, Rest, Upper body, Lower body?

If I notice I have even less time, can I do PPL, Rest, >Full Body< Rest Rest?

So basically I should always benefit from PPL if I can guarantee atleast 4 times a week because I can always do Monday to Wednesday. Sometimes work and family kicks in and I cant add another cycle of PPL.

Am I giving this too much thought?

So last week I did PPL PPL Rest. This week I can do PPL and I will do Upper Lower Body on Friday and Saturday cause of work inbetween (coworkers got sick).. what do you guys think?

If this happens a lot, should I just stay with Upper Lower Body split instead and scrap PPL?

I like PPL currently but it sucks that I cant always guarantee 6 days time. I'd say every second week I can go 5 times... it never happend that I only did 4 workouts yet.

The question also could be: Is Push Pull Leg Rest Upper Lower Rest also viable? Is Push Pull Legs Rest Full Body Rest Rest also viable? Since I have to reduce my exercises in a upper body day and lower body day...

Basically my Upper Body day is nothing different than Push/ Pull, just two or three exercises less. But I keep the compound movements in it like Pull Ups and Dips, Benchpresses,... I scrap the isolated exercises though.

The reason I am asking this is because I heard PPL is useless if you only go 3 times a week. But how is it if I can atleast go 4-5x a week? To me it sounds actually quite decent since I can still focus on chest triceps etc. on mondays, back and biceps on tuesdays and legs abs on wednesdays. And I can still hit most muscles again if I do upper day and lower day instead of another round of PPL either way. Maybe not as effective cause I won't be doing flys and isolated triceps/ biceps exercises, but they still get hit a little bit twice?

Maybe someone can give me advice here or atleast confirm if my thought process is correct.

I currently weight 77,6 kg, 175 cm (male) and I am skinny fat. Meaning I am very skinny, have barely fat on my arms and legs but stored fat belly/ chest area.

So I calculated my kcal a day at about 2300 kcal. If I want to gain weight (muscles) with weightlifting I need a 200-400 kcal surpluss.

If I want to lose fat, which I also do (belly and chest) I need a deficit of 100-200 to maintain or gain slowly muscles while workout without losing muscles.

So I need 2200 kcal (maintain muscles, lose fat) to 2600 kcal (gain more muscles, not lose fat) a day to see gains everywhere and fat loss in belly/ chest area?

What is the best approach here? Lose fat in chest/ belly area first meaning going down to about 65 kgs first and then build muscles back to 75 kg or build muscles and lose fat later?

Obviously with the approach of going for 2200 kcal I might see slower muscle gaines but also fat loss, but also slower. I can't do both very fast if I don't commit to losing fat first or gaining muscles first.

So if I add cardio to my training programm I would have to eat all my kcal I have lost in the cardio session + the 2600 kcal surpluss resulting in about 3100 kcal a day to see gains. In other words: if I have problems eating a lot of food, which I do, I should avoid cardio currently?

This has impacted my life so negatively I don't even know where to start.

My friends and I started drinking at 17 and went out almost every weekend. Every year we had huge events like festivals (Germany has many) and well those were like 3 days being drunk in a row.

If i could turn back time I'd probably just tell myself to not do it and probably do it again anyways.

I'm getting invested in the gym and it's so good. I wonder how I'd look like today if I would have just been at the gym in my 20s.

Not only that. I wonder how my friend circle would look like cause currently I have no friends I'd consider "friends". Those were all drinking buddies. They still drink every weekend and more and more I realised they are just functioning alcoholics.

And since I don't drink anymore (2 years) I'm basically out.

So I'd say alcohol didn't only have a negative impact on my brain while I was still young (and after) it also hit my wallet, my time for better things (sports).... etc.

Man. Sucks. Sucks to be me.

Now I am happy I have a wife, a house and going in the right direction but it is soooo hard to find friends or atleast people if you aren't in school anymore and coworkers busy with own life.

If I could give anyone younger advice I'd just stay screw it and go to the gym and find a hobby like climbing, swimming, golfing, tennis or something and get people there.

I go to the gym a long time now but it seems like no one ever teached me how to do proper form on exercises.

Yeah I can watch youtube videos, but it still doesn't feel right.

My gym only has staff with 0 clue besides on machines, so I can't ask them. And I don't want to bother strangers.

My current way to deal with this is go to the gym at 4 am in the morning and hope no one is at the gym so I can just play around without people staring at me.

But then I am afraid to try a dead lift cause if something happens what then?

Was thinking about asking a member at the gym who looks decent to show me everything and I just pay him 50 $ but that seems kind of weird.

I can do a few basic exercises like Benchpress, Lat pulldowns etc. but I'd never squat with barbells or dead lift or anything like that cause it just looks like I'd break my back on accident. But those exercises seem to be the best and shouldn't be skipped (atleast what I read)

I really think my social anxiety is holding me back on this part of the gym. I know everyone says: "No one cares what you do they are focused on themselves" but lets be honest, people stare and wonder what you are doing... it's just what it is.

Currently doing Push Pull Leg routine with 5 exercises each day.

Pull: Lat Pulldown, Seated Cable Rows, T Bar Rows, Biceps Curls (Cable) and Cable Crunches

Push: Push Ups, Chestpress (machine), Butterfly (machine), Shoulder Press with Dumbbells, Knee Raises (body weight), Triceps Push Down (Cable)

Legs: Leg Press, Leg Extensions (Machine), Leg Curls (Machine), Crunches (body weight), 30 minute stepper low intensity

Is this okay?

I remeber 2006 I was in the 6th grade, all the world cup songs, chilling at my local lake with friends, ... maybe it was just because I was a young kid.

But now I think a lot about the 2000s.

I was able to download and Listen to All Songs of 60s, 70s, 80s, and the 2000s had great songs too.

Like Linken Park with Breaking a Habit or Red Hot Chili Peppers with Snow.

It was also a time I spent a long time in Azeroth (WoW) but also a lot of time in real life with friends.

Right now at this moment my job is awesome, I earn enough money, have a wife,... but I cant recreate the Summers of 2000s.

I said it in 2015 those were the best days and now a decade later I still say it. The 2016s to 2019s were also great. But not like 2005 to 2009. Something about those years that gives me a cozy Feeling.

Sonetimes I think Corona ruined everything. Nothing is back to how it was pre 2020. People are so confused, lie and cant tell the difference between fake news and Real news, all only on the phones.

This feels like Im living in a Shell that is empty now. And all this being said my Life SHOULD now be better than in 2006. I have a great job, money, more free time... but dunno.

Anyone else feel this?

I am not talking about the MRT system. I see that everyday.

I am currently in Singapore and I swear I haven't seen daylight in two days. My hotel is directly connected to this MRT and Mall. I am just underground and everything is so huge down here.

I wonder is this a city under the city?

Vor knapp 2 Wochen habe ich Briefwahlunterlagen beantragt und diese wurden vorletzten Mittwoch verschickt.

Vor knapp 8 Tagen, letzten Mittwoch, habe ich angerufen und die meinten die kümmern sich drum.

Freitag ging mein Flug und ich sitze nun in Singapur bis zum 02.03. Meine Mutter schaut jeden Tag in den Briefkasten und würde meine Kreuze setzen, allerdings ist nie was drin.

Gibt es eine Möglichkeit von hier aus irgendwie per E-Mail und Reisepasskopie mein Kreuz zu setzen? Die Wahl ist verdammt wichtig, aber habe bereits alles im Oktober gebucht und komme nicht früher weg.

Gäbe es eventuell die Möglichkeit Unterlagen per Express nach SP senden zu lassen und von hier aus per Express zurück?

It was all fun and games two years ago when most AI videos were obvious (6 fingers, 7 fingers, etc.).

But things are getting out of hand. I am at a point I'm questioning if Lemmy, Reddit, Youtube comments etc. are even real. I wouldn't even be suprised if I was playing Overwatch 5v5 with 9 AIs while three of them are programmed to act like kids, 4 being non toxic etc..

This whole place could just be an illusion.

I can't prove it. Its really less fun now.

The upside is I go to the gym more frequently and just hang out with people I know are 100% real. Nothing worse than having a conversation with AI person. It was just an average 7/10 like I am an average 5/10 so I thought it could be a real thing but turned out I was chatting with AI. A 7/10 AI. The creator made the person less perfect looking to make it more realistic.

Nice. What is the point of internet when everything is fake but can't even or only be identified as fake with deep research.

I'm 32 and I know many young people who also hate it. To be fair I only know people who hate on AI nowadays. This has to end.

Hey.

I thought giving inclined walking a try after I heard the hype about it and I am losing weight but it also could be just my change in foods since 2 months.

Either way, l have a feeling I ain't making progress. I started off at 15% incline, 30 minutes and kept my heartrate between 130 to 135. That was only possible at speed 3.5.

So starting: 30 minutes, 15% incline 3,5 speed.

Now after 7 weeks I am walking 60 minutes but didn't change the speed at all. The reason for not changing speed is that as soon as I increase from 3.5 to 3.7 (very slightly) my heartrate goes out of zone 2 into zone 3 (140-145).

Nothing seems to help this problem. 3.7 is basically my limit, no matter if I just start walking and slowly increase or didn't do pre workout. It's always 140 at that speed.

What can I do to progress instead of increasing time on the treadmil to 60 minutes? It's so time consuming and I'd rather just walk faster but a shorter time than longer but slower. My heartrate is limiting my pace though.

Today I gave it a new try. Two days rest and I didn't do my upper body workout just to check what happens. 15%, speed 3.5 -> after 5 minutes heartrate 128. After 10 minutes 135. After 15 minutes still 135 so I increase to 3.6. Now 139. Then to 3.7 and I am at 143.

I'm not even exhausted, I could do that easily one hour. But it's so time consuming. I need more miles in shorter time at my 130 heartrate instead.

Hallo, ich verdiene knapp 3650 € Brutto (35 Stunden/ Woche), bekomme aber als Dauernachtwache knapp 1000 € steuerfreie Zulagen. Lohn ist immer ca. 2300 - 2400 € Netto und dazu 1100 bis 1300 € Sonn/ Feier und Nachtzulagen.

So four weeks into the new year most regulars are at my gym and two of the 50 new people stayed.

Maybe someone is here who is one of the vanished people that I can "bait" back to the gym, atleast is my hope. So now real talk:

BRO, it's four weeks. FOUR WEEKS. You can't and I can't fix a trashy one decade lasting diet. You can't get from skinny to strong in four weeks. You can't get from obese to lean in four weeks. You didn't notice change after four weeks because your scale at home has the same high number?! YOU fail to understand that you are most likely GAINING MUSCLES and LOSING FAT at the same time so your job is to throw that scale away and take pictures of yourself every week.

Throw away all youtubers you know and just go to the gym and move things around. You don't need splits, routines, kcal counting, you need to get back to this gym and keep going.

I am not saying counting kcals, tracking protein intake, following a routine is bad. In fact all these things increase the time to reach goals if done correctly. But if you are exhausted and quit after four weeks cause counting kcal is exhausting, you hate every protein shake, you are following a routine you hate you will fail.

If you hate doing benchpresses find another exercise that is for your chest that you love. Who cares if benchpresses are better for chest if you won't do it the rest of your life while you love doing push ups but not doing them cause it's not in your routine.

Find one, only ONE exercise you like and stick to it. Forget about all those woobidoobi youtubers "Switch routine every 6 weeks" screw it. Do that forever if it makes you happy and makes you go to the gym regulary.

Don't scratch your whole nutrition and lifestyle just for a friggin' gym. In the end it took you (and me) a few years to get overweight or staying skinny. Forget people telling you to eat oat meal and bananas for breakfast if your bad diet was Pop tarts in the morning. You won't remove that habbit for longer than three months and eventually quit so keep eating it and go to the gym anyways. Worst case scenario is you won't gain weight but not lose weight. Not gaining weight is already a win (if obese). Worst case as a skinny dude is your not gaining muscles if not enough and being exhausted. Your body will tell you to eat if the scale isn't hint enough after a few weeks.

So get back. Don't quit. Most people in the gym are chill and honestly people quit and they don't even notice they achieved so much in four weeks.

One person started in January and told me last week he ain't seeing results. He showed me his routine and I told him: "Bro, you started Latpulldowns at 3x12 with 25 kg. You are ding 32,5 kg now..." 7,5 kgs more. He didn't see that as a positive result because his physic hasn't changed.