Gym/Crossfit/Swole bros, lend me your knowledge.

[PandaAttack1]

yes i did this for 3 years straight , had i motorcycle accident recently so started again. but to summarize

so you start your weight low for example

Squat 55 - 60KG then every week you add 2kg , the chances of hitting a plateau is there so if you start to struggle later on just wait 2 weeks and then add 2 kg's again. ( your body will tell you what's going on )

When I started I weighed a 98KG's with around 28% bodyfat at the end of the 1 year I was on 88KG with 12% body fat
At the end of year 2 I was 92KG with 13%-15% body fat
At the end of year 3 I was 94KG with 12% - 14% body fat

I am back at 98KG with 20% body fat(so just started with swimming for now)

So my squats started at 70KG and I ended Up at year 1 ends at 140KG doing my full 5 sets and 5 reps with no issue at all

and this applies to every exercise you do you will gain strength extremely fast and burn fat even faster due to it being COMPOUND movements utilizing your whole body

forget about muscle isolation
forget about cardio

only add 1 more thing in your workout do this only Tuesday and Thursdays for 20 mins

Swimming or water aerobics ( don't over do it )

finally diet is easy to follow

steak
chicken
fish (tuna,skinless hake)
mince can be full fat mince not lean kak (treat yourself)
plain yogurt (very nice with chicken breast and spinach and some spices)

Broccoli
cauliflower
spinach
brown rice
potatoes now and then
tomatoes
pineapple

you catch the drift with the food its easy

eliminate
sugar
bread (unless like wholegrain stuff)
all processed crap

Thanks for this. I've been really over complicating and stressing myself over the diet aspect...

Following this lifestyle, what would choose to eat for lunch if you go out to a cafe/restaurant?

 

[Andrew_Smith]

Since August 2023, I've been hitting the gym for strength, with size as a bonus. Balancing it out, I tried running but struggled with shin splints, so I switched to hiking for the social and photography aspects.

Recently, I discovered rucking and it's become my go-to cardio, replacing running. I've got 4 x 5kg weight plates, making the ruck around 17kg (the current weight I am training with). It's a low-impact workout, with no shin splints, and the challenge keeps me hooked. Occasionally, I still enjoy a 5km park run for fun.

What is Rucking? Complete Guide to Amazing Benefits & More

Rucking is a fundamental movement with unbelievable health benefits, and as it turns out, humans are naturally good at it, too.

www.goruck.com

 

[Ner0]

Thanks for this. I've been really over complicating and stressing myself over the diet aspect...

Following this lifestyle, what would choose to eat for lunch if you go out to a cafe/restaurant?

I would pack my own lunch, I prep 3 days food ahead of time (normally)

if you want to go out and eat , same basic rules apply

try to stick to high protein meats(no deepfried chicken and stuff) steak,grilled chicken, grilled fish
baked potato with some cream cheese
some veggies of the day ask for honey instead of sugar on it

if you really need to have a coke, get the zero version

honestly you can play around with it just try to keep it balanced , if you want to see progress.

STAY AWAY FROM SUGAR AND STARTCH

your not in a race to compete for the next mr olympia you want a healthy and balanced lifestyle from what I am understanding

add some supplements, basic stuff
Creatine monohydrate( no it does not make you waterboy like everyone says, creatine is present in foods)
BCAA's for post workout
Basic whey protein for your snack times and after your workout

 

[brakpanpolisie]

Since August 2023, I've been hitting the gym for strength, with size as a bonus. Balancing it out, I tried running but struggled with shin splints, so I switched to hiking for the social and photography aspects.

Recently, I discovered rucking and it's become my go-to cardio, replacing running. I've got 4 x 5kg weight plates, making the ruck around 17kg (the current weight I am training with). It's a low-impact workout, with no shin splints, and the challenge keeps me hooked. Occasionally, I still enjoy a 5km park run for fun.

What is Rucking? Complete Guide to Amazing Benefits & More

Rucking is a fundamental movement with unbelievable health benefits, and as it turns out, humans are naturally good at it, too.

www.goruck.com

What pack / backpack do you use for this?
I've been using backpacks from like the Chinese shops etc (the large 50l kind) but after a couple of months / weeks they are cooked.
Have to agree this is a great way to get out and about if running / jogging is not for you

 

[heinreich]

Since August 2023, I've been hitting the gym for strength, with size as a bonus. Balancing it out, I tried running but struggled with shin splints, so I switched to hiking for the social and photography aspects.

Recently, I discovered rucking and it's become my go-to cardio, replacing running. I've got 4 x 5kg weight plates, making the ruck around 17kg (the current weight I am training with). It's a low-impact workout, with no shin splints, and the challenge keeps me hooked. Occasionally, I still enjoy a 5km park run for fun.

What is Rucking? Complete Guide to Amazing Benefits & More

Rucking is a fundamental movement with unbelievable health benefits, and as it turns out, humans are naturally good at it, too.

www.goruck.com

But what if I already carry the weight of the world on my shoulders? Do I still add the backpack?

(PS. Why would someone need to create a 'slick' website for this concept?
Step 1: Grab backpack
Step 2: Start walking
Step 3: ?????
Step 4: Profit (in the form of fitting in your expensive jeans you bought but only wore once).

 

[AnabolicAndy]

Just start man, if you can start you'll figure out the rest! Enjoy the process and it gets a hell of a lot easier to

 

[Scrooloose]

You are what you eat, so eat properly. That's the first thing.

Exercise should not begin and end in the gym. You need to find ways to be active for multiple hours per day. I had my best physique when I went to gym for 2 hours each day and then spent another 3 or 4 hours in the band room playing music twice per week. The gym wasn't what was making the biggest difference, it was the consistency of movement.

Lastly, Crossfit. Remember to wear your wife-beater with the gym's name on the front in any and all situations. Can't be doing crossfit without telling everyone about it now, can you?

 

[Andrew_Smith]

What pack / backpack do you use for this?
I've been using backpacks from like the Chinese shops etc (the large 50l kind) but after a couple of months / weeks they are cooked.
Have to agree this is a great way to get out and about if running / jogging is not for you

I've only been at it for a week or two, and the first thing that crossed my mind was the strain on my straps.

Here's the current bag I'm using:
Nordiske Bag Small Assault V2 Coyote

It's compact, and the waist strap adds extra security.

Not sure about the litres, but it is quite compact. Only time will tell with the rucking being a good durability test.

Alternatively, a solid hiking bag should work well. They're designed to handle weight, ideal for day hikes or multi-days.

 

[Flex]

Some..... interesting things here.... =D

 

[PandaAttack1]

Some..... interesting things here.... =D

Can I drop you a whatsapp tomorrow oom flex?

 

[Flex]

Can I drop you a whatsapp tomorrow oom flex?

Yeah sure, anytime

 

[Techfox]

Is CrossFit still a thing? Thought we left that all behind with Tim Noakes and Kale

 

[PandaAttack1]

So a little update, for anyone who cares:

2 weeks of diet change. I'm not following anything too strict. Just including some veggies and salads and no carbs where possible. I also cut out all sugar.

Been almost a week where I have not eaten anything not prepared by me. I am quite surprised I managed to do this. Will try and maintain this, but I'm not sure I enjoy the cooking part enough to continue long term. I'm planning to do some meal prep research this weekend.

I started crossfit on Monday, and have been there everyday since. My body is absolutely destroyed and moving is tough, but I look forward to going back on Monday. I have energy and my headspace feels better than it has been in years.

 

[Dom]

So a little update, for anyone who cares:

2 weeks of diet change. I'm not following anything too strict. Just including some veggies and salads and no carbs where possible. I also cut out all sugar.

Been almost a week where I have not eaten anything not prepared by me. I am quite surprised I managed to do this. Will try and maintain this, but I'm not sure I enjoy the cooking part enough to continue long term. I'm planning to do some meal prep research this weekend.

I started crossfit on Monday, and have been there everyday since. My body is absolutely destroyed and moving is tough, but I look forward to going back on Monday. I have energy and my headspace feels better than it has been in years.

Good stuff bud!!!

Will slowly get there, but good to hear on the small changes.

If I can add my own personal 5 cents - really enjoying my morning stretches (setting aside 3 hours but haven't needed all of the time yet) and got some supps for my twice a week gym sessions (4 hour limit on each (do get a bit distracted in between + tired))

 

[Snazzylicious]

When we think of exercise, our minds often jump to sweaty, high-intensity cardio or weight sessions at the gym. While it’s true that regular physical activity is key for good health, the reality is it doesn’t need to be hard or overcomplicated. As it turns out, one of the simplest forms of movement - walking - may actually be one of the most beneficial. Here’s how getting those daily steps in can boost your overall health and well-being.

The health benefits of walking​

Though it may not seem as tough or intensive as other workouts, walking can significantly improve both your physical and mental health and help with everything from stress and sleep to disease prevention and longevity.
“Several studies have shown that exercise — even brisk walks — have many benefits including positive effects on cholesterol levels, decreased levels of markers of inflammation, and decreased blood pressure,” says One Medical provider Jeremy Jones, PA-C. “Studies also suggest that regular exercise may improve type 2 diabetes, risk of heart disease and stroke, and prevent osteoporosis as well as some cancers.”

 

[PandaAttack1]

When we think of exercise, our minds often jump to sweaty, high-intensity cardio or weight sessions at the gym. While it’s true that regular physical activity is key for good health, the reality is it doesn’t need to be hard or overcomplicated. As it turns out, one of the simplest forms of movement - walking - may actually be one of the most beneficial. Here’s how getting those daily steps in can boost your overall health and well-being.

The health benefits of walking​

Though it may not seem as tough or intensive as other workouts, walking can significantly improve both your physical and mental health and help with everything from stress and sleep to disease prevention and longevity.
“Several studies have shown that exercise — even brisk walks — have many benefits including positive effects on cholesterol levels, decreased levels of markers of inflammation, and decreased blood pressure,” says One Medical provider Jeremy Jones, PA-C. “Studies also suggest that regular exercise may improve type 2 diabetes, risk of heart disease and stroke, and prevent osteoporosis as well as some cancers.”

Walking won't give me a flat belly and gorilla arms though. 💪 We're here for the gainz.

 

[Snazzylicious]

Walking won't give me a flat belly and gorilla arms though. 💪 We're here for the gainz.

If you walk with 20kg's in each arm, you will get there. LMAO

Just remember consistency is key,

 

[Snazzylicious]

Good stuff bud!!!

Will slowly get there, but good to hear on the small changes.

If I can add my own personal 5 cents - really enjoying my morning stretches (setting aside 3 hours but haven't needed all of the time yet) and got some supps for my twice a week gym sessions (4 hour limit on each (do get a bit distracted in between + tired))

3 hours, aint nobody got time for that.

 

[Foxfire675]

If you walk with 20kg's in each arm, you will get there. LMAO

Wont you just build huge traps?

 

[Dom]

3 hours, aint nobody got time for that.

Sleep is for the weak

 

[Off-The-Chart]

yes yes I know, this will be slow as hell

but slowly, without doing any other strengthening exercises, increasing pull ups with proper form

up to 3

trying to put together bunch of rigs against a wall to use resistance bands

hate being space constrained

 

[PandaAttack1]

yes yes I know, this will be slow as hell

but slowly, without doing any other strengthening exercises, increasing pull ups with proper form

up to 3

trying to put together bunch of rigs against a wall to use resistance bands

hate being space constrained

There are a bunch of calisthenic based workouts that rely on your own body weight, that looks great if you are space constrained.

I am done with week two. Feeling great and starting to feel my endurance go up during workouts. Had a nice pizza and a few beers yesterday, beyond that been keeping my diet strict. Cravings are low and it is becoming really easy to say no to stuff, everything is slowly becoming a habit.

 

[Dom]

yes yes I know, this will be slow as hell

but slowly, without doing any other strengthening exercises, increasing pull ups with proper form

up to 3

trying to put together bunch of rigs against a wall to use resistance bands

hate being space constrained

You are definitely mister pullup & "pull-off"

 

[Off-The-Chart]

You are definitely mister pullup & "pull-off"

wait, don't you actually need something to be able to "pull it off"???

 

[Dom]

wait, don't you actually need something to be able to "pull it off"???

Sorry for your loss

 

[J0N0]

A suggestion if you struggle with dieting or sticking to a diet is intermittent fasting it makes losing weight and maintaining weight so much easier.

Been doing it for about 4 years now and honestly don't think i'll ever go back to eating a traditional breakfast, lunch, dinner.

 

[ReVoLuTioN888]

Do learn proper technique for squats and other exercises or you won’t have a working back or any knees left.

CrossFit is bad for using proper technique so just be careful.

Maybe mix up your gym with swimming - a great exercise for working the whole body and is more fun than weights.

Other than that, GLHF and don’t become a gym douche.

Exactly what I am doing. Currently on a Kettlebell 300 workout with additional goblet squats and kettlebell deadlifts.
That's for Monday, Wednesday and Friday.
On Tuesday and Thursday ("rest days") I go in and spend 5 minutes on Assault Bike and Row machine each, followed by 250m swim.

This from someone that never swam or gymed in his life. Started in Jan and still going.

 

[PandaAttack1]

A suggestion if you struggle with dieting or sticking to a diet is intermittent fasting it makes losing weight and maintaining weight so much easier.

Been doing it for about 4 years now and honestly don't think i'll ever go back to eating a traditional breakfast, lunch, dinner.

I have been checking out intermittent fasting for awhile now. As well as carnivore and Tim Ferriss's Slow-Carb Diet.

I will probably finish this week's exercise and start with a strict diet next week or the week after. One big change at a time.

In the meantime I am still cutting essentially all carbs and eating zero sugars. Been doing great so far.

 

[Dom]

I have been checking out intermittent fasting for awhile now. As well as carnivore and Tim Ferriss's Slow-Carb Diet.

I will probably finish this week's exercise and start with a strict diet next week or the week after. One big change at a time.

In the meantime I am still cutting essentially all carbs and eating zero sugars. Been doing great so far.

Are you managing appetite/cravings (the more chilled calorie counting)?

 

[PandaAttack1]

Are you managing appetite/cravings (the more chilled calorie counting)?

I eat at lunch and about an hour after exercising in the evenings. Those are the only times I currently eat. No snacks or anything in between. I don't count calories or keep track at the moment. I read and heard that introducing a few eggs shortly after I wakeup might speed up the weight loss... I will need to do a bit more reading on this though, it has been years since I regularly ate breakfasts.

I have always been relatively good with holding out on a meal or managing hunger. I'm not far overweight, just have a little belly and pretty out of shape, so don't have a ton to lose.

Cravings are basically all gone now. So currently I'm comfortable with the cleaner meats and veggies/salads. Also I make sure that when I eat I have enough meat to not be hungry afterwards. Sometimes my lunch will last me to the next day, so I'm close to intermittent fasting anyway..