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  1. #1281
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    I need a bit of help with counting calories.

    Is there a website or an app which provides accurate nutritional value of foods (carbs,proteins, fat, fibres etc) apart from my fitness pal (which i dont trust after a few weeks of use)?

    Any help will be greatly appreciated.

  2. #1282
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    Quote Originally Posted by Madplayer View Post
    I need a bit of help with counting calories.

    Is there a website or an app which provides accurate nutritional value of foods (carbs,proteins, fat, fibres etc) apart from my fitness pal (which i dont trust after a few weeks of use)?

    Any help will be greatly appreciated.
    Read the labels on the back of the foods and buy a food scale.


    Dukh taan sunadi saray tod dene aa.

  3. #1283
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    Quote Originally Posted by Madplayer View Post
    I need a bit of help with counting calories.

    Is there a website or an app which provides accurate nutritional value of foods (carbs,proteins, fat, fibres etc) apart from my fitness pal (which i dont trust after a few weeks of use)?

    Any help will be greatly appreciated.
    Healthyfy ... someone posted about it in this thread. The spelling could be wrong.

    It's an Indian app, all the desi foods are covered.

  4. #1284
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    Quote Originally Posted by Madplayer View Post
    I need a bit of help with counting calories.

    Is there a website or an app which provides accurate nutritional value of foods (carbs,proteins, fat, fibres etc) apart from my fitness pal (which i dont trust after a few weeks of use)?

    Any help will be greatly appreciated.
    There's this tool called myplate by usda I used for my nutrition class, just google "myplate usda" You can try it although it's designed for an American diet so ymmv.


    "Peace is only made with the powerful"

  5. #1285
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    Quote Originally Posted by Abdul View Post
    Read the labels on the back of the foods and buy a food scale.
    Thanks. Yes i do that but you know the desi meals can be tricky because the ingredients arent sold in packets always. I am trying to avoid them in general but still need some guidance to know how much i can eat in order to not go above the calorie limit.

    Quote Originally Posted by Eagle_Eye View Post
    Healthyfy ... someone posted about it in this thread. The spelling could be wrong.

    It's an Indian app, all the desi foods are covered.
    Sounds great. Thanks
    Quote Originally Posted by Pakistanian View Post
    There's this tool called myplate by usda I used for my nutrition class, just google "myplate usda" You can try it although it's designed for an American diet so ymmv.
    I will have a look at this. Thanks. Desi or non-desi, when we are serious about diet any information is a bonus really.

  6. #1286
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    Finally reached 10k. Goal is just to be a more athletic person, I only care about running for longer periods of time. Losing stomach fat isn't one of my concerns.


    Dukh taan sunadi saray tod dene aa.

  7. #1287
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    Failed a PR on the bench so I'm back to last week's weight now.


    Dukh taan sunadi saray tod dene aa.

  8. #1288
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    Trying hard to get to my daily protein requirement (minus whey protein these days). Finding it really hard without the whey protein.

  9. #1289
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    Quote Originally Posted by Madplayer View Post
    Trying hard to get to my daily protein requirement (minus whey protein these days). Finding it really hard without the whey protein.
    Do you not eat chicken/fish?


    Dukh taan sunadi saray tod dene aa.

  10. #1290
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    Quote Originally Posted by Abdul View Post
    Do you not eat chicken/fish?
    Yes i do. Almost everyday since last month. In moderation obviously. I get about 50 grams of protein from meats per day. Still find it hard to reach 155 grams of protein/ day requirement. Max i reach around 110-120 grams with soy protein, lentils etc. which isnt bad but once a clear cut goal is set, i get crazy to achieve it. I can try more things but i dont want the baggage of excess fats and carbs with it because i am calculating to the decimals. I guess whey is the only option now for a lean source.

  11. #1291
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    Quote Originally Posted by Madplayer View Post
    Yes i do. Almost everyday since last month. In moderation obviously. I get about 50 grams of protein from meats per day. Still find it hard to reach 155 grams of protein/ day requirement. Max i reach around 110-120 grams with soy protein, lentils etc. which isnt bad but once a clear cut goal is set, i get crazy to achieve it. I can try more things but i dont want the baggage of excess fats and carbs with it because i am calculating to the decimals. I guess whey is the only option now for a lean source.
    I get 150 g from meats, eggs, and milk only. 25 g from a shake.


    Dukh taan sunadi saray tod dene aa.

  12. #1292
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    I have been wanting to bring my girl to the gym along with me but she refuses to change her stance. Not sure what's the problem, but I've already given up.

    She's come a few times but guess working out just isn't for her.


    Dukh taan sunadi saray tod dene aa.

  13. #1293
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    15 pounds lighter but pushing the same weights I did before.


    Dukh taan sunadi saray tod dene aa.

  14. #1294
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    Quote Originally Posted by Abdul View Post
    I have been wanting to bring my girl to the gym along with me but she refuses to change her stance. Not sure what's the problem, but I've already given up.

    She's come a few times but guess working out just isn't for her.
    Maybe tell her there are other girls there so she gets a little jealous lol.


    "Peace is only made with the powerful"

  15. #1295
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    Quote Originally Posted by Pakistanian View Post
    Maybe tell her there are other girls there so she gets a little jealous lol.
    I have tried that one already.

    Her response: "No one else will have the patience to put up with you and it's not like you get along with new people easily."


    Dukh taan sunadi saray tod dene aa.

  16. #1296
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    Quote Originally Posted by Abdul View Post
    I have tried that one already.

    Her response: "No one else will have the patience to put up with you and it's not like you get along with new people easily."
    Haha prove her wrong then


    "Peace is only made with the powerful"

  17. #1297
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    Quote Originally Posted by Pakistanian View Post
    Haha prove her wrong then
    I didn't say I disagreed with her...


    Dukh taan sunadi saray tod dene aa.

  18. #1298
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    The last few weeks I felt have been making good progress, my lifts have been going up, and I feel like I'm getting bigger, and people have noticed my gains too. Now, my brother (a few years older than me) has joined the gym after my parents convinced him too, he's not really in shape at all.

    He wants me to workout with him and has suggested 5x5. I'll feel bad if I say no to working out with him, as he really wants to workout with me and do 5x5. Problem is I'm a lot stronger than him, and I don't really like working out with others for a couple of reasons. Firstly, I see gym as some 'me' time, prefer going myself and secondly, you have to wait for them to finish their set etc before doing another one, which can take some time, especially if your partner has different strength levels to you, like my brother has as you have to waste some more time changing the amount of weight being used etc.

    Right now I'm just on a normal split, so one day for arms, one day for shoulders, one day for back, one day for legs and one day for chest and I've really been enjoying it and making progress, but looks like I'm going to do 5x5 from next week as my brother wants to do that.

    Is 5x5 any good guys?

  19. #1299
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    Quote Originally Posted by hadi123 View Post
    The last few weeks I felt have been making good progress, my lifts have been going up, and I feel like I'm getting bigger, and people have noticed my gains too. Now, my brother (a few years older than me) has joined the gym after my parents convinced him too, he's not really in shape at all.

    He wants me to workout with him and has suggested 5x5. I'll feel bad if I say no to working out with him, as he really wants to workout with me and do 5x5. Problem is I'm a lot stronger than him, and I don't really like working out with others for a couple of reasons. Firstly, I see gym as some 'me' time, prefer going myself and secondly, you have to wait for them to finish their set etc before doing another one, which can take some time, especially if your partner has different strength levels to you, like my brother has as you have to waste some more time changing the amount of weight being used etc.

    Right now I'm just on a normal split, so one day for arms, one day for shoulders, one day for back, one day for legs and one day for chest and I've really been enjoying it and making progress, but looks like I'm going to do 5x5 from next week as my brother wants to do that.

    Is 5x5 any good guys?
    No. Stay away from 5x5 unless you're trying to be a powerlifter. It only helps you get stronger, your size won't increase.


    Dukh taan sunadi saray tod dene aa.

  20. #1300
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    Quote Originally Posted by Abdul View Post
    No. Stay away from 5x5 unless you're trying to be a powerlifter. It only helps you get stronger, your size won't increase.
    Some people say 5x5 can also increase size. I wouldn't mind getting stronger anyway, as it can help me in cricket. Have you (or any others, you can answer this too) tried 5x5?

    The main reason I'm skeptical is simply just because I don't want to change what I'm doing as for the first time, I feel like I am genuinely getting stronger and bigger and am in some sort of rhythm. I don't want to fix something that isn't broken (pardon the cliché).

  21. #1301
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    Quote Originally Posted by hadi123 View Post
    Some people say 5x5 can also increase size. I wouldn't mind getting stronger anyway, as it can help me in cricket. Have you (or any others, you can answer this too) tried 5x5?

    The main reason I'm skeptical is simply just because I don't want to change what I'm doing as for the first time, I feel like I am genuinely getting stronger and bigger and am in some sort of rhythm. I don't want to fix something that isn't broken (pardon the cliché).
    I have done a cycle of 5x5 in the past when I was chasing 315 on bench press. It helped but I don't go heavy anymore, injuries and all that.
    Last edited by Abdul; 20th August 2018 at 04:47.


    Dukh taan sunadi saray tod dene aa.

  22. #1302
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    I get pain with pulups(assisted) and ,then after 2-3 weeks I give that up, but the results with pullups are immediate and don't want to give it up, this time.

    Does anyone else experience pain with them? If no what are the precautions you take?

  23. #1303
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    Quote Originally Posted by Abdul View Post
    I have been wanting to bring my girl to the gym along with me but she refuses to change her stance. Not sure what's the problem, but I've already given up.

    She's come a few times but guess working out just isn't for her.
    It's hard to get Desi girls to workout, ideally you can rather ask em to join kickboxing ,yoga , Zumba ,aerobics something along those lines.

    Is there a reason you want her to workout with you?

  24. #1304
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    Quote Originally Posted by JaDed View Post
    It's hard to get Desi girls to workout, ideally you can rather ask em to join kickboxing ,yoga , Zumba ,aerobics something along those lines.

    Is there a reason you want her to workout with you?
    No particular reason. I blew out my knees so the motivation to go just wasn't there. And I haven't been to the doctor either, self diagnosis all the way.


    Dukh taan sunadi saray tod dene aa.

  25. #1305
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    Quote Originally Posted by JaDed View Post
    I get pain with pulups(assisted) and ,then after 2-3 weeks I give that up, but the results with pullups are immediate and don't want to give it up, this time.

    Does anyone else experience pain with them? If no what are the precautions you take?
    Hard to say anything but you probably just have a weak core right now. Have you tried putting the weight higher?


    Dukh taan sunadi saray tod dene aa.

  26. #1306
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    Quote Originally Posted by Abdul View Post
    Hard to say anything but you probably just have a weak core right now. Have you tried putting the weight higher?
    Yes whether I put the assisted weight at 25 pounds or 55 ,pain is similar.

    I'm guessing it's my grip on the bar, hoping not to give it up this time and hopefully pain will reduce with time.

  27. #1307
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    Quote Originally Posted by Abdul View Post
    I have done a cycle of 5x5 in the past when I was chasing 315 on bench press. It helped but I don't go heavy anymore, injuries and all that.
    Did you not see any increase in mass with it?

  28. #1308
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    I tried Gyming yesterday and now everything around the back and neck area is severely stuck!

    I can't even scratch my head now

  29. #1309
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    Quote Originally Posted by JaDed View Post
    Yes whether I put the assisted weight at 25 pounds or 55 ,pain is similar.

    I'm guessing it's my grip on the bar, hoping not to give it up this time and hopefully pain will reduce with time.
    Do you warm up properly before pull ups? Many gym goers use Pull ups themselves as a warm up exercise which can be dangerous. Do proper stretching for neck, back and for shoulder mobility for like 5-10 minutes and then do pull ups. And dont do it everyday. More like on alternative days or better yet put a gap of 2 days in between.

    I made the mistake of doing pull ups everyday for a lot of months because of lack of knowledge when i started gyming. At my peak i could do 25 pull ups without breaking a sweat but then slowly the shoulder pain and all began to kick in. Its because the muscles dont get enough recovery time. Now i do it 2 days apart after proper stretching and mobility exercises and got rid of the pain.

  30. #1310
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    Quote Originally Posted by ahmedwaqas92 View Post
    I tried Gyming yesterday and now everything around the back and neck area is severely stuck!

    I can't even scratch my head now
    It will pass after a week or so. Dont give up though.

  31. #1311
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    Quote Originally Posted by Madplayer View Post
    Do you warm up properly before pull ups? Many gym goers use Pull ups themselves as a warm up exercise which can be dangerous. Do proper stretching for neck, back and for shoulder mobility for like 5-10 minutes and then do pull ups. And dont do it everyday. More like on alternative days or better yet put a gap of 2 days in between.

    I made the mistake of doing pull ups everyday for a lot of months because of lack of knowledge when i started gyming. At my peak i could do 25 pull ups without breaking a sweat but then slowly the shoulder pain and all began to kick in. Its because the muscles dont get enough recovery time. Now i do it 2 days apart after proper stretching and mobility exercises and got rid of the pain.
    Could be that, let me try weekly twice only, with more stretching,thanks!

  32. #1312
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    Quote Originally Posted by hadi123 View Post
    Did you not see any increase in mass with it?
    It probably increased but I couldn't see anything when I looked in the mirror, just go until failure.
    Last edited by Abdul; 21st August 2018 at 00:56.


    Dukh taan sunadi saray tod dene aa.

  33. #1313
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    Quote Originally Posted by Madplayer View Post
    Do you warm up properly before pull ups? Many gym goers use Pull ups themselves as a warm up exercise which can be dangerous. Do proper stretching for neck, back and for shoulder mobility for like 5-10 minutes and then do pull ups. And dont do it everyday. More like on alternative days or bett

    I made the mistake of doing pull ups everyday for a lot of months because of lack of knowledge when i started gyming. At my peak i could do 25 pull ups without breaking a sweat but then slowly the shoulder pain and all began to kick in. Its because the muscles dont get enough recovery time. Now i do it 2 days ag and mobility exercises and got rid of the pain.
    Damn 25. You doin dead hangs or halfs?

  34. #1314
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    Quote Originally Posted by Rayyman View Post
    Damn 25. You doin dead hangs or halfs?
    25 isn't surprising. He could probably do weighted with plates strapped to his waist.


    Dukh taan sunadi saray tod dene aa.

  35. #1315
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    Quote Originally Posted by Rayyman View Post
    Damn 25. You doin dead hangs or halfs?
    I had to google what those terms mean i do the regular pull ups (more like the dead hangs but with more bend at the knees). These days i do about a couple of sets of 15 pull ups after every 2 days. Sometimes i incorporate it in the back workout where i do 4 sets of 12. It is one heck of an exercise if you know how to do it correctly.

  36. #1316
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    Quote Originally Posted by Abdul View Post
    25 isn't surprising. He could probably do weighted with plates strapped to his waist.
    Unfortunately the gym which i go to doesnt have those belts which we strap around the waist with extra weight. However occassionally i put the weight in a simple back pack and then do the pull ups.

  37. #1317
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    Quote Originally Posted by Madplayer View Post
    Unfortunately the gym which i go to doesnt have those belts which we strap around the waist with extra weight. However occassionally i put the weight in a simple back pack and then do the pull ups.
    Mine doesn't either, I had to order one off the internet. Regular pull ups just got boring after a certain point.


    Dukh taan sunadi saray tod dene aa.

  38. #1318
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    Ate all my calories by 3 PM. Why do I even exist?


    Dukh taan sunadi saray tod dene aa.

  39. #1319
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    Started 5x5 this week.

  40. #1320
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    Phil FINALLY dethroned; congratulations to the flexatron.


    Dukh taan sunadi saray tod dene aa.

  41. #1321
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    On Friday I was at the gym and this idiot started getting rude to me just cos I accidentally took a 15 plate as I didn't realise he was still using that machine. He was with his personal trainer and they were walking away so I assumed they had finished, his personal trainer was fine to me, she was just having banter with me about stealing it, she was fine but the man was so rude, he was swearing at me and everything even after I apologised and put it back. I rarely get angry but I did that day, I kept giving him dirty looks.

  42. #1322
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    RIP Charles Poliquin. Passed away today from a heart attack, age 57.

    One of the most influential figures of the strength and fitness industry.

  43. #1323
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    Quote Originally Posted by hadi123 View Post
    On Friday I was at the gym and this idiot started getting rude to me just cos I accidentally took a 15 plate as I didn't realise he was still using that machine. He was with his personal trainer and they were walking away so I assumed they had finished, his personal trainer was fine to me, she was just having banter with me about stealing it, she was fine but the man was so rude, he was swearing at me and everything even after I apologised and put it back. I rarely get angry but I did that day, I kept giving him dirty looks.
    Bet he was white.


    "Peace is only made with the powerful"

  44. #1324
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    Quote Originally Posted by Pakistanian View Post
    Bet he was white.
    Yeah he was white but I think I over reacted to it. I didn't really care but I knew it could upset my brother as he would probably take it personally as he is quite scared of going to the gym and being judged etc. Next time I saw him he was like "you looking after him" just as a joke. So I over reacted a bit.

  45. #1325
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    Been running five miles four days a week.

    Mon, Tues, Thurs, and Fri.

    Eat a banana and glass of milk and then for dinner eat roti and salan.

    I’ve lost eleven pounds in three weeks so far.

    When I drop twenty more pounds, will try to focus on putting more muscle instead of doing only cardio.

    Exercise truly feels great and the runners’ high is amazing.

  46. #1326
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    lc(100% - 2px);">
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    rmal; font-weightrmal; line-height:17px; text-decorationne; word-wrap:break-word;" target="_blank">855x3 HUUUUGEE deadlift PR at @zooculture with @bradleymartyn @Superleague.live • • CLICK LINK IN BIO FOR 19.99 TRAINING PROGRAMS! __________________________________________________ ____________________________ Tap the dots in my profile to turn on my POST NOTIFICATION. @mhpstrongusa #teammhp #maxhp #maxperformance #mhpstrong @Superleague.live SUPERHUMAN Visit Larrywheels.com for 6 different training programs! Use code LARRY10 15% off @ironrebel Use code “wheels” for 15% off any @alphaclothing purchase @pioneer_fit @Davidmotiv #liftlikelarry #superhuman #squat #bench #deadlift #larrywheels

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    God.


    Dukh taan sunadi saray tod dene aa.

  47. #1327
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    Is C4 preworkout good? has anybody tried it?


    "Peace is only made with the powerful"

  48. #1328
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    Quote Originally Posted by ManFan View Post
    Been running five miles four days a week.

    Mon, Tues, Thurs, and Fri.

    Eat a banana and glass of milk and then for dinner eat roti and salan.

    I’ve lost eleven pounds in three weeks so far.

    When I drop twenty more pounds, will try to focus on putting more muscle instead of doing only cardio.

    Exercise truly feels great and the runners’ high is amazing.
    Awesome stuff man.

  49. #1329
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    Quote Originally Posted by Pakistanian View Post
    Is C4 preworkout good? has anybody tried it?
    It's godly. You'll never be able to go back. But I wouldn't recommend it.


    Dukh taan sunadi saray tod dene aa.

  50. #1330
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    Quote Originally Posted by Abdul View Post
    It's godly. You'll never be able to go back. But I wouldn't recommend it.
    why not? what's wrong?


    "Peace is only made with the powerful"

  51. #1331
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    Quote Originally Posted by Pakistanian View Post
    why not? what's wrong?
    Because it's addicting. You'll just be wasting money on preworkout when you can get the same result from coffee which is a lot cheaper but you guys don't have Tim Hortons.


    Dukh taan sunadi saray tod dene aa.

  52. #1332
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    Quote Originally Posted by Abdul View Post
    lc(100% - 2px);">
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    rmal; font-weight:550; line-height:18px;"> View this post on Instagram

    rmal; font-weightrmal; line-height:17px; text-decorationne; word-wrap:break-word;" target="_blank">855x3 HUUUUGEE deadlift PR at @zooculture with @bradleymartyn @Superleague.live • • CLICK LINK IN BIO FOR 19.99 TRAINING PROGRAMS! __________________________________________________ ____________________________ Tap the dots in my profile to turn on my POST NOTIFICATION. @mhpstrongusa #teammhp #maxhp #maxperformance #mhpstrong @Superleague.live SUPERHUMAN Visit Larrywheels.com for 6 different training programs! Use code LARRY10 15% off @ironrebel Use code “wheels” for 15% off any @alphaclothing purchase @pioneer_fit @Davidmotiv #liftlikelarry #superhuman #squat #bench #deadlift #larrywheels

    wrap;">A post shared by rmal; font-weightrmal; line-height:17px;" target="_blank"> Larry (@larrywheels) on




    God.
    Extremely impressive. But isnt this a Bulgarian dead lift?

  53. #1333
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    Quote Originally Posted by Abdul View Post
    Because it's addicting. You'll just be wasting money on preworkout when you can get the same result from coffee which is a lot cheaper but you guys don't have Tim Hortons.
    bruh we got starbucks but i don't get that kick from coffee before a workout, i hear that these preworkouts also have other supplements that get you all pumped up. Imma try


    "Peace is only made with the powerful"

  54. #1334
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    Quote Originally Posted by Pakistanian View Post
    bruh we got starbucks but i don't get that kick from coffee before a workout, i hear that these preworkouts also have other supplements that get you all pumped up. Imma try
    If you workout in morning, have cassein before you sleep at night and eat two bananas in the morning, 45 minutes before you start your workout. Should take care of any energy related problems in the gym.

  55. #1335
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    Quote Originally Posted by Madplayer View Post
    Extremely impressive. But isnt this a Bulgarian dead lift?
    Could be, I'm not sure. If you thought that was impressive though, he's benched 225 with one hand. He's too overpowered.

    lc(100% - 2px);">
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    rmal; font-weight:550; line-height:18px;"> View this post on Instagram

    rmal; font-weightrmal; line-height:17px; text-decorationne; word-wrap:break-word;" target="_blank">225lb 1 arm bench. Tag a friend to try it out! Use a spotter!!! @kingc • • CLICK LINK IN BIO FOR 19.99 TRAINING PROGRAMS! __________________________________________________ ____________________________ Tap the dots in my profile to turn on my POST NOTIFICATION. @mhpstrongusa #teammhp #maxhp #maxperformance #mhpstrong Email me at liftlikelarrywheels@gmail.com for customized 1-1 online coaching! Lj Visit h.co for 6 different training programs! Use code LARRY10 15% off @ironrebel Use code “wheels” for 15% off any @alphaclothing purchase @pioneer_fit @Davidmotiv #grimreaperpump #excuseme squat #bench #deadlift #liftlikelarry #apemanstrong #ironrebel #motivNY #igfitness #fitness #powerbuiulder #insane #bodybuilding

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    Dukh taan sunadi saray tod dene aa.

  56. #1336
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    BUMP!

    I went back to the gym today as I'm back from University and done squats for the first time since before Uni and my form was absolutely awful, even without weight on the bar! Completely demoralizing @Abdul @Haroon786

    When I was at the gym that I was going to uni, I wasn't doing squats, I was just doing some upper body stuff to get back into it as I stopped working out altogether for 1-2 months due to burning my hand.

  57. #1337
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    I have recently started to go gym to shed some excess weight and have manged to lose 15 Kilos in less than 3 months (75 days to be precise) with out taking any weight loss supplement. Only controlled my diet somewhat. Is this abrupt weight loss normal ??



  58. #1338
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    Quote Originally Posted by shaaik View Post
    I have recently started to go gym to shed some excess weight and have manged to lose 15 Kilos in less than 3 months (75 days to be precise) with out taking any weight loss supplement. Only controlled my diet somewhat. Is this abrupt weight loss normal ??
    If you were obese... yes

  59. #1339
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    Quote Originally Posted by shaaik View Post
    I have recently started to go gym to shed some excess weight and have manged to lose 15 Kilos in less than 3 months (75 days to be precise) with out taking any weight loss supplement. Only controlled my diet somewhat. Is this abrupt weight loss normal ??
    Sometimes stress can also lead to weight loss...15 kg is a very good result if that is what you were trying to achieve. I also tend to loose weight a lot faster, everyone’s body is different i suppose

  60. #1340
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    Quote Originally Posted by gazza619 View Post
    Sometimes stress can also lead to weight loss...15 kg is a very good result if that is what you were trying to achieve. I also tend to loose weight a lot faster, everyone’s body is different i suppose
    Alhmadullilah,aiming to loose double than what I have so far..

  61. #1341
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    Quote Originally Posted by shaaik View Post
    I have recently started to go gym to shed some excess weight and have manged to lose 15 Kilos in less than 3 months (75 days to be precise) with out taking any weight loss supplement. Only controlled my diet somewhat. Is this abrupt weight loss normal ??
    Slow progress is good progress. But I never weigh myself to measure weight loss/gain. A better way is the mirror, how you feel, fitness, that's more important than a scale, which isn't accurate and even so, throughout the day your weight fluctuates a lot. Just eat healthy in a calorific deficit, keep up the good work, combine weights with cardio and the pounds will slip off

    I assume you're a working individual, so it's about finding the right balance to lose weight. Get rid of the things in life that are taking up your time and you are getting nothing out of and spend more time to bettering yourself, unless you have a lot of spare time, but I can imagine that if you have a full time job it may be hectic for you. One tip is to combine weights with cardio but always do the weights first then the cardio later as your body is more likely to burn off fat for fuel. You can go for a run after a weights session, either join a gym or get some home dumbells. Do 20 mins of weights then after that, go for a run outside (this is if you don't want/have a gym membership) and watch the pounds fly off over time. When doing exercise, make sure there are no distractions. On all social media you use, put a simple message such as "Doing some exercise. Back in 50" therefore people know you won't be able to reply. Put in your earphones if necessary and then push yourself 110% to the workout. This will get you results

  62. #1342
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    Quote Originally Posted by hadi123 View Post
    BUMP!

    I went back to the gym today as I'm back from University and done squats for the first time since before Uni and my form was absolutely awful, even without weight on the bar! Completely demoralizing @Abdul @Haroon786

    When I was at the gym that I was going to uni, I wasn't doing squats, I was just doing some upper body stuff to get back into it as I stopped working out altogether for 1-2 months due to burning my hand.
    Even without any plates? Did you not get out of bed for 2 months?

  63. #1343
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    Quote Originally Posted by hadi123 View Post
    BUMP!

    I went back to the gym today as I'm back from University and done squats for the first time since before Uni and my form was absolutely awful, even without weight on the bar! Completely demoralizing @Abdul @Haroon786

    When I was at the gym that I was going to uni, I wasn't doing squats, I was just doing some upper body stuff to get back into it as I stopped working out altogether for 1-2 months due to burning my hand.
    Put weight on it man. Believe me, your form will be a 100 times better with weights on the bar. In my experience, empty bar always made my form bad for some reason.

  64. #1344
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    Quote Originally Posted by hadi123 View Post
    BUMP!

    I went back to the gym today as I'm back from University and done squats for the first time since before Uni and my form was absolutely awful, even without weight on the bar! Completely demoralizing @Abdul @Haroon786

    When I was at the gym that I was going to uni, I wasn't doing squats, I was just doing some upper body stuff to get back into it as I stopped working out altogether for 1-2 months due to burning my hand.
    Put a bench behind you, and just practice sitting back down and keeping your feet apart, as well as intra abdominal pressure (inhaling and holding it) for your lower back. A box squat basically. Do it just with the bar first.

    I was in a similar situation to you having to take a month + off for a dislocated shoulder, and my form in everything had become a bit wack. Putting the bench made the rest of my body trust my hips again.

    Do it for 1-3 sets then try it with some low weight.

  65. #1345
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    Quote Originally Posted by Eagle_Eye View Post
    Even without any plates? Did you not get out of bed for 2 months?
    Yep, just the bar and my form was awful. To answer your 2nd question, I did eventually join a gym at Uni but that was just to get back in the routine, wasn't putting 110% effort in but I didn't even do any squats, just upper body work so tuesday was my first time squatting in 3 months.

  66. #1346
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    Quote Originally Posted by Madplayer View Post
    Put weight on it man. Believe me, your form will be a 100 times better with weights on the bar. In my experience, empty bar always made my form bad for some reason.
    I tried putting some weight on it and my form was still rubbish

  67. #1347
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    I want to return to Boxing in 2019, the training is gruelling so need to be in tip top shape. My goal is to lose my body fat and then build strength / endurance before returning to Boxing hopefully by the final 1/4 of 2019. I know it would be better to just join the Boxing gym right now regardless but I prefer this way.

    I managed to lose a stone this year without really trying but did reduce carbs to an extent and tried to limit junk food / soda consumption, also walk 30 mins everyday to work and drank green tea in the mornings. Whilst hitting the gym every now and then.

    I do agree with @hadi123 about doing weights and then cardio after that, it's a great weight loss trick. Challenge is to get into a routine for me and have a proper diet plan in place, potentially the keto diet.

    I plan on doing 5x5 plan followed by 10 minutes on the treadmill (1 minute walk, 1 minute sprint) after each session. But I don't intend on increasing weight every week but only if am compatible, plus will be replacing the squat with something else due to my poor shoulder flexibility probably some bicep/tricep workouts. Will also add other resistance based exercises like jumping squats etc to my plan and some ab workouts. Need to get skipping in there as well.


    Ah, so this is what it feels like

  68. #1348
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    Quote Originally Posted by Eagle_Eye View Post
    Even without any plates? Did you not get out of bed for 2 months?
    Quote Originally Posted by Madplayer View Post
    Put weight on it man. Believe me, your form will be a 100 times better with weights on the bar. In my experience, empty bar always made my form bad for some reason.
    Quote Originally Posted by Suleiman View Post
    Put a bench behind you, and just practice sitting back down and keeping your feet apart, as well as intra abdominal pressure (inhaling and holding it) for your lower back. A box squat basically. Do it just with the bar first.

    I was in a similar situation to you having to take a month + off for a dislocated shoulder, and my form in everything had become a bit wack. Putting the bench made the rest of my body trust my hips again.

    Do it for 1-3 sets then try it with some low weight.
    Quote Originally Posted by hadi123 View Post
    Yep, just the bar and my form was awful. To answer your 2nd question, I did eventually join a gym at Uni but that was just to get back in the routine, wasn't putting 110% effort in but I didn't even do any squats, just upper body work so tuesday was my first time squatting in 3 months.


    Come on guys we can do this! We are SPARTANS!!!!!!!

    All of us will be in peak condition by May/June!!!


    Ah, so this is what it feels like

  69. #1349
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    Quote Originally Posted by shaz619 View Post


    Come on guys we can do this! We are SPARTANS!!!!!!!

    All of us will be in peak condition by May/June!!!
    I need all the muscle I can build till then to survive the jump from the top of the cell

  70. #1350
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    Quote Originally Posted by Suleiman View Post
    I need all the muscle I can build till then to survive the jump from the top of the cell
    Could do with the extra batista like padding

  71. #1351
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    Can anyone reccomend me something to lose the last 10 pounds on my cut. I have plateaued around 205 I'm trying to get to 195 but nothing seems to be working.

  72. #1352
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    Quote Originally Posted by hadi123 View Post
    Yep, just the bar and my form was awful. To answer your 2nd question, I did eventually join a gym at Uni but that was just to get back in the routine, wasn't putting 110% effort in but I didn't even do any squats, just upper body work so tuesday was my first time squatting in 3 months.
    You are a young guy... no matter how long you didn't do squats, you should not be having such trouble with squats with next to no weight.

    Always start with the goblet squat either with dumbbell or kettlebell when you get back to squatting. Then progress to bar on the upper back.

  73. #1353
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    Quote Originally Posted by shaz619 View Post


    Come on guys we can do this! We are SPARTANS!!!!!!!

    All of us will be in peak condition by May/June!!!
    Funny you say that.

    I started focusing on metabolic conditioning workouts...

  74. #1354
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    Quote Originally Posted by Eagle_Eye View Post
    You are a young guy... no matter how long you didn't do squats, you should not be having such trouble with squats with next to no weight.

    Always start with the goblet squat either with dumbbell or kettlebell when you get back to squatting. Then progress to bar on the upper back.
    Yes exactly, which is why it was very demotivating that I struggled with such a light weight, normally I can do higher with good form, hopefully I get it back soon

  75. #1355
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    Will be going to the gym at 5 AM for the next 2 weeks in order to avoid the new year resolutioners. January is always a pain in the bum but you gotta do it for your own sake.


    Dukh taan sunadi saray tod dene aa.

  76. #1356
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    Quote Originally Posted by hadi123 View Post
    Yes exactly, which is why it was very demotivating that I struggled with such a light weight, normally I can do higher with good form, hopefully I get it back soon
    Update, eventually my squat form is getting better, I done it with dumbells and got better, paid a lot of attention on my form then added weight to bar and my form is fine. Thank God

  77. #1357
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    Quote Originally Posted by Abdul View Post
    I have done a cycle of 5x5 in the past when I was chasing 315 on bench press. It helped but I don't go heavy anymore, injuries and all that.
    315 is quite Good ! I can only manage to do 119lbs (54kg) on bench press

  78. #1358
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    Quote Originally Posted by haris93 View Post
    315 is quite Good ! I can only manage to do 119lbs (54kg) on bench press
    You'll get there, keep working towards it.


    Dukh taan sunadi saray tod dene aa.

  79. #1359
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    Quote Originally Posted by Abdul View Post
    You'll get there, keep working towards it.
    Its been 4 years on and off with no real diet plan
    and 2 years consistent with proper diet plan and workout plan , but nothing worked

    Thinking of doing a cycle That might help

  80. #1360
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    Quote Originally Posted by haris93 View Post
    Its been 4 years on and off with no real diet plan
    and 2 years consistent with proper diet plan and workout plan , but nothing worked

    Thinking of doing a cycle That might help
    Do you know what a cycle means?


    Dukh taan sunadi saray tod dene aa.


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