Gym talk

Jeremy White69 said::2up:
I mean, what else am I even supposed to say when, after typing out twenty whole lines of text, everything just magically vanishes into thin air? (Maybe it’s because Steve is being super brief here... I guess I thought maybe he didn't get my question, or maybe he's just scared to admit he doesn't know).
Anyway, to make a long story short. Two doctors told me that muscle gained through working out actually disappears—like, the mass decreases—and since a person's total weight stays the same, it follows that you just gain 10 pounds of fat instead (though they were probably joking, so whatever).
So yeah, that's the gist of it.🙂

That's not really how it works, though. Things don't just happen automatically like you described.

Look, there isn't some kind of alchemist out there who can turn muscle into fat or vice versa, you've gotta realize that at some point.

What *can* happen is that someone might pack on some extra weight if they have to stop training but stay in a calorie surplus (you know, eating more calories than you're burning), and that's pretty much it. To put it simply, those calories that you would've normally burned off during a workout end up getting stored as fat because you aren't exercising anymore.

And honestly, that applies to everyone, not just people who work out or used to be athletes. If you take in more calories than you burn, that extra stuff just gets stored as fat.

- Steve -

Hey there!

Chill out, everyone. 😁

Anyway, thanks for all the advice.

Look, I am NOT trying to get jacked. I'm really not into that whole bodybuilder look... I'm tall and not overweight, but I've got a bit of a gut and those extra rolls are starting to bug me. So, I just want to lose the belly and maybe tone up a little, but I have zero ambition to become a meathead.

I've heard you can drop weight at the gym without having to chug protein shakes and all that stuff people take to bulk up. My plan is to hit the gym this fall for some light workouts. It's the only option since my apartment doesn't have enough space to work out at home.
And finding someone to help me out there? Man, I'm way too awkward and shy for that, haha.
I guess they'll have trainers or something...

Running? Yeah, I do that. I hit the local park a few times a week, run a lap or so, and then head back. That works for me.

Cycling? Can't do it, I don't own a bike, and I'm definitely not hauling one into Washington, D.C. just for that.

So, basically: running, hitting the gym, and maybe a diet (though I probably don't even need one since I'm already eating way less than I used to). 😁

Look, let’s be real here—in just a few months at the gym, you aren't magically going to look like one of those massive bodybuilders with mountains of muscle.
I mean, sure, you can definitely get toned up in a few months like you said you wanted to; you can drop that body fat if you commit to a ton of running, cardio, and actually sticking to a diet.
When I first started hitting the gym, I honestly didn't have much fat on me at all (that's just my build), but once I started training, I began absolutely DEVOURING food. Not just junk, mind you—I was being very selective about eating lower-fat options, and I ended up losing what little fat I had while actually gaining weight. And of course, I got lean and well-defined too. And that was after only about 3 or 4 months.

Casey Evans3 said:heyyyyyy there!

Everyone just needs to chill out for a second, guys and girls 😁

Anyway, thanks so much for all the advice you've given me.

So, here's the thing—I do NOT want to get jacked. I'm really not into those massive bodybuilder types with huge muscles and everything... I'm pretty tall, and I wouldn't say I'm fat, but I definitely have a little belly, and honestly, that extra bit of fat just bugs me. So, yeah, that's why I want to lose it, and maybe pick up a little muscle along the way, but I really don't have any ambition to become a meathead.

I've heard you can lose weight at the gym, but then it's almost like if you aren't taking protein shakes and all that stuff people take to build mass. Basically, my plan is to head to the gym this fall for some light workouts. I'm doing it because I literally have nowhere else to go; my room at home is just too small for any kind of setup.
And finding someone there to help me out? Man, I'm just so awkward and shy about that kind of stuff hahahahahahahaha
I guess they probably have trainers there and stuff like that...

Running? Oh, I do that! I hit the local park a few times a week, run a loop or so, and then do a lap around the embankment. That works for me.

Cycling? Nah, I don't have a bike, and I really don't feel like hauling one all the way to Washington, D.C. just for that.

So, yeah... running, the gym, and maybe a diet (though I probably don't even need one since I don't eat nearly as much as I used to anyway 😁

http://www.bbfaq.tk

- Steve -

Casey Evans3 said:I'm tall and not overweight, but I have a little belly and those extra rolls are bothering me. So, I want to lose that and maybe pick up some muscle along the way, though I'm not looking to become a bodybuilder.

Running? Yeah, I do that at the local park a few times a week, just doing a lap or two around the trail. It works for me.

So, running, hitting the gym, and maybe a diet (which I don't really need since I don't eat nearly as much as I used to 😁

Rhett, I've been hitting the gym for years and have tried all sorts of sports. Sometimes I even design workout programs and coach people.

You can't get huge in just a few months. If someone wants to build real muscle naturally, it’s a multi-year grind involving hard training and a very disciplined diet.

Anyone who knows what they're doing will tell you that diet is way more important than most people realize. Personally, my issue isn't eating junk food—it's being inconsistent. I'm incredibly disciplined when it comes to lifting, but my nutrition is hit or miss. That's why my abs are rock hard, but you can't see them because they're hidden under a thin layer of fat.

That's basically the bottom line... you can kill yourself working out in the gym, but if fat is covering your muscles, you won't see any results.

And you only get rid of fat through nutrition and cardio.

You mentioned you don't eat much, but I've actually designed weight loss programs where people ate more than they ever had before. What matters is *what* you eat and eating frequently—at least six times a day or more.

I'm about 5'10" and 185 lbs. I'm relatively muscular, with body fat around 14-15% right now. Starting tomorrow, I'm beginning a six-week regimen to drop my body fat down to about 7-8%.

There are two ways to burn fat: cardio and cutting back on carbs and fats.

For cardio, I wouldn't recommend running. Brisk walking is much more effective, or something similar, as long as your heart rate stays between 120-140 beats per minute (you can track this with a smartwatch). That's the fat-burning zone. If you run too hard, your heart rate climbs too high, and you risk losing muscle mass, which is the last thing we want.

For these six weeks, I'll be doing brisk walking or very light jogging for 45 minutes every single day... seven days a week. The most effective way is to do it first thing in the morning on an empty stomach while glycogen levels are low; that's when the body starts burning fat much faster. If you do cardio after a meal, your metabolism uses the carbs you just ate first before it even touches the fat. It's best to start burning fat immediately when there are no carbs available. That's just how metabolism works—carbs are the primary energy source, so they get used first. Only once the carbs are spent does the body turn to fat.

The diet following this fat-loss plan needs to include at least six meals a day. These are small meals, but they should be eaten every 2.5 hours or so. If you eat the way most people do—maybe two or three times a day—your metabolism essentially goes to sleep. When you finally do eat, your body isn't processing it efficiently.

If you eat every 2 to 2.5 hours, your metabolism stays active. Every time food comes in, it processes it quickly and efficiently, especially fat. Plus, because your metabolism is constantly running, it requires energy, which means it burns calories just to function, reducing the need for extra intense workouts to burn calories.

So, I'll be doing six meals a day, with about 42 grams of protein per meal. That's roughly 250 grams of protein daily and a maximum of 150 grams of carbs...

My carbs will come strictly from rice and veggies. For protein, I’m sticking to chicken breast, cheese, and eggs.

I’m cutting out bread for these 6 weeks. I don't drink alcohol anyway, and let's face it, it's a big no-no... sweets are also off the table. I plan to drink 4 liters of water a day. Hydration is vital for an active lifestyle—since training and nutrition really just go hand in hand—because it helps deliver nutrients directly to your cells. Plus, water helps flush out toxins through regular urination. It also keeps your skin looking elastic. Serious bodybuilders use hydration to prevent skin issues when gaining mass. Other athletes know that staying hydrated helps cushion the joints, which lowers the risk of injury.

Fruit is fine, but don't overdo it because of the sugar and carb content. It's best eaten during your first meal of the day.

Make sure your last meal is at least 2.5 hours before you hit the sack.

Hitting the gym 4 times a week for 45 to 60 minutes should be plenty.

The goal of a regimen like this, whether it lasts 6 or 12 weeks, is to drop body fat... but it's also about switching your metabolism into a different gear. You're basically teaching your metabolism to work more efficiently. Once you hit that point, you won't have to obsess over every single bite because your metabolic efficiency will be boosted by at least 100%...

In any case, ask a trainer to sit down with you and explain why nutrition matters so much. Also, having someone show you how to perform exercises correctly is incredibly important. Sometimes even a slight shift in your posture can be a real killer for your health.

I’m reading through these comments and I honestly can’t believe my eyes.

It feels like some kind of maternal lecture from a group of hens.😁

Look, I know I’m probably going to get roasted for this, but I have to say my piece.

Just go to the gym and find someone to write a real program for you. Have a trainer watch your form a few times. It isn't about how much weight you can ego-lift; it’s about knowing how to actually get the most out of an exercise without ending up in physical therapy.

Three times a week seems reasonable to me. Maybe throw in two days of cycling or hitting a trail run... even once a week is fine when you're just starting out. And watch what you eat—keep a close eye on the bread, the pastries, and all those heavy fats.

Don't jump into some grueling, hardcore regimen right away, because let's be honest, you probably won't stick with it.

Good luck. Now, if you'll excuse me, I need to go apologize for barging into the guys' section.😁 👋

Ronald Castillo5 said:Rhett, I've been hitting the gym for years now,

Look, a massive wall of text like this can easily become unreadable, and honestly, most people would probably just scroll right past it to avoid the effort, but personally? I found every single quote in here absolutely fascinating.
👍 🙂
(And Larry Lewis2, you really should have chimed in back in the spring 😛 (during that whole mess with those local moms), rather than waiting until now when someone has actually put together one of the best sports deep-dives I've ever had the pleasure of reading.)
Ronald Castillo5, let me tell you once again 🙏

I honestly couldn't get past the first page. I was just stuck, staring at the text, until suddenly—boom—there was this sudden flash of insight.😵 😬

It’s easy for you guys to joke around, but I’m actually out here starting Day 1 of my new regimen...

Just to be clear, I’m not overweight at all. My physique and muscle mass are fine, but I really want to drop my body fat from about 14% down to around 8%.

I’ve already knocked out my first two meals:

Meal 1 (7 am)

- Oatmeal with milk, mixed with 56 grams of protein powder (which packs about 38 grams of protein) and a banana. That brings the total to roughly 50 grams of protein.

Meal 2 (9:30 am)

- A can of tuna (130 grams drained—about 30 grams of protein).

Plus 40 grams of cooked rice and some green salad. Total comes to about 35 grams of protein.

Heading to the gym now. Shoulders are on the menu today:

5 different exercises, 20 sets, 10 reps each.

Then it’s on to Meal 3. I need to knock back at least 1.5 liters of water before then...

Does anyone actually want to follow these daily updates, or should I just stop posting?

Larry Lewis2 said:I honestly tried reading the first page, but I just couldn't get through it. It wasn't until I saw this sudden spark of brilliance that things started making sense.😵 😬

I mean, you’ve got that typical female attention span, I guess.

If you think those other birds are better, hey, feel free to go fly in their coop instead. 👍

- Steve -

Ronald Castillo5 said:Really solid post! I mean, I totally agree with pretty much everything here. I just have a few tiny little tweaks though....

So, Rhett, I've been hitting the gym for years now, and I've dabbled in all sorts of other sports too. Every once in a while, I actually put together workout plans for people or give them some pointers.

You just can't build serious muscle in a few months. I guess if someone wants to bulk up naturally, it’s really a multi-year grind involving hard training and a super disciplined diet.

Anyone who knows even a tiny bit about this stuff will tell you that the diet is way more important than most people realize.

Yeah.
Only thing is, when we say "diet," we mean actual nutrition. Any kind of controlled eating plan counts as a diet. It's not like those total airheads writing for some cheap lifestyle blog who think a "diet" is just three oranges and five pineapples paired with two glasses of yogurt.

You lose fat in two ways: through cardio exercises and by cutting back on carbs and fats.

Actually, fat is lost in exactly one way: a caloric deficit.
It doesn't really matter if you get there through cardio or by just eating less food.

Regarding cardio, I wouldn't recommend running. It's way more effective to do brisk walking or something else, but you have to keep your heart rate between 120-140 beats per minute (you can check this with a smartwatch), because that's the fat-burning zone. If you run, your heart rate goes higher, and then you might start losing muscle mass, which we definitely don't want.

There's no such thing as a "fat-burning zone."
Maybe check out www.menshealthmag.com to read more about it.

You can eat fruit, but maybe not too much... because of the carbs and sugar, so it's probably best to eat it during your first meal in the morning.

And try to have your last meal at least 2.5 hours before you go to sleep.

Hitting the gym 4 times a week for 45-60 minutes is plenty.

I mean, you can eat as much fruit as you want without worrying about getting fat from it.
As for that last meal, depending on the person, it could be an hour before bed or even thirty minutes—it shouldn't be an issue at all. For example, my digestion handles all that at night without any trouble.

For most programs, a 3x a week split is totally fine.

And I absolutely agree about the 60 minutes; for almost any training program or goal, that's enough. Maybe 10 minutes to warm up, the working sets, and then 5 minutes to cool down. There's really no need to spend "hours at the gym."

Anyway, you should probably ask a trainer to chat with you and explain why proper nutrition is so vital. Also, it's incredibly important to have someone show you how to do the exercises correctly. Sometimes, just having your body tilted slightly the wrong way can be devastating for your health.

I’d really suggest checking out www.bbfaq.tk and www.exrx.net if you want a super detailed breakdown of how to actually do the exercises.
Honestly, some of the guys hanging around the local gyms just don't know the right terminology.
Like, they might totally miss the most important cues when you're doing a deadlift all wrong.
Or they'll go ahead and recommend doing squats in a Smith machine.
And then they'll tell you to do squats with your heels elevated.

It feels like, more often than not, people will just recommend anything just so they can feel like they're saying something useful.

I mean, just stick to what they write over at T-Magazine or those two links I mentioned above.

- Steve -

briskjackal5 said:You’ve got the attention span of a typical woman.

If you think some other hens are better, feel free to go flap your wings somewhere else. 👍

- Steve -

And you’re getting worked up like someone dealing with PMS.

It’s just wonderful how you can categorize an entire person based on a single post, isn't it?
Ah, male intuition... very likely...🙄

If my posts bother you that much... just keep scrolling...

Stipe23 said:Exactly.
Just keep in mind that a "diet" actually refers to nutrition—any controlled eating plan is technically a diet. It’s not what those clueless people on social media call a "diet," like just eating three oranges and five pineapples alongside two cups of yogurt.

Of course that’s what I meant. A diet is a way of eating, not starvation. Living here in England, that’s how the word is used, though I know in America it could be misunderstood, like you mentioned... just having two lettuce leaves and calling it a day.

So, a diet is a nutritional pattern, not starving yourself.

There is no such thing as a "fat burning zone."

That topic is constantly being researched with totally conflicting reports. Personally, I don't hold a rigid view on it, other than my own experience, which tells me that high-intensity cardio can visibly impact muscle mass, which isn't ideal.

Look, the fundamental difference between burning fat during low vs. high intensity training is burning total fat versus burning a percentage of fat. Basically, at higher intensities, you burn a larger total amount of fat, whereas at lower intensities, you burn a higher percentage of fat relative to your total calorie burn.

http://www.ivillage.com/diet/experts...ival_freqCap=2

What I was trying to illustrate is that for my specific program, lower intensity works better for me because I don't necessarily need to torch massive amounts of calories. I think that's the goal for someone like Mayakovsky, who just wants to melt some belly fat to show off his six-pack.

Someone with more weight to lose will definitely benefit from the higher total calorie burn achieved through high-intensity cardio.

I'm curious if you'd agree that in my case, lower intensity might be better if I do it consistently seven days a week, especially since my diet for these six weeks will involve extremely low fat and only about 150 grams of carbs a day?

I regularly chat with bodybuilders competing at various levels, and they usually tell me this.

You can eat as much fruit as you want without worrying about gaining fat from it.
Depending on the person, the last meal could be an hour before bed, or even thirty minutes, without any issues. My digestion handles all that overnight just fine.

Well, your metabolism is probably quite different from the average person's.

Even though everyone's metabolism slows down while sleeping, making digestion less efficient and causing food to be stored as fat.

http://www.ivillage.com/diet/feature...1541-4,00.html

Fruit is definitely beneficial in a standard diet, but on my specific program with strictly controlled carb intake, I keep fruit to a minimum.

http://www.bodybuilding.com/fun/exercises.htm

This site also has great descriptions of exercises. But then again, it's always best to have someone actually show you.

Man...

Lunch (12:00 PM):

160 grams of chicken breast and 40 grams of rice.

Ronald Castillo5 said:Hey guys, does anyone actually care about this kind of daily log, or should I just pack it in?

Well, if you're asking me... 🙂
Good grief, you people have been typing away like crazy since last night! Look, if I accidentally sparked some massive argument or drama, that really wasn't my intention at all.
How do you even say "peace" to everyone in English again? Honestly, I feel like I'm starting to lose my grip on the language. Anyway, peace out.
Oh, and by the way, I just absolutely demolished a massive plate—actually, make that two plates—of fries, along with a huge burger with onions and extra ketchup about an hour ago. By the time I hit the bottom of the second pile of fries, I could practically feel the grease clogging my arteries. Now I’m chugging water like I’ve forgotten what H2O even is. 🙂I'll crush a workout right after my next meal.

And seriously, Ronald Castillo5, why don't you tell us how you ever find the time to eat six full meals a day?? 🤔 What kind of high-octane job are you working at to pull that off?? 🙂

This whole thing is pretty daunting for me... I've never tried a strict regimen like this before. That’s honestly why I’ve been so inconsistent lately.

Unfortunately, my job keeps me sitting at a desk all day... I have to squeeze in three meals while I'm on the clock... I usually prep my food in Tupperware the night before... then I eat at 9:30, 12:00, and 14:30. It takes Jean about 5 to 8 minutes to finish an eating session... the portions aren't huge, and I'll be heading to the restroom soon anyway.

Once I get home around 5:30, things get easier... maybe one more protein shake around 7:30 or 8:00...

I mean, anything is possible if you try...

here's what's on the menu now:

Meal 4 (14:30):

160g of chicken and some salad.

I've already downed 2 liters of water today...

gotta go hit the bathroom... 🙂 🙂

Meal 5 - 5:30 PM

A four-egg omelet topped with sliced turkey ham
And 29 grams of rice.

Meal 6 - 8:00 PM

A protein shake

That’s the plan, pretty much the same stuff for the next 6 weeks...

Ronald Castillo5 said:If you're just trying to get some cardio in, I wouldn't bother running; power walking is way more effective. Or whatever else, just make sure your heart rate stays between 120 and 140 BPM—you can grab a cheap fitness tracker to check—because that's the sweet spot for burning fat. If you start sprinting, your heart rate spikes too high, and you end up burning muscle instead of fat, which is exactly what we’re trying to avoid.

Look, some people have a heart rate sitting right between 120 and 140 even when they're out there absolutely crushing a run. It’s all relative, man, and honestly depends on how much work you've put in at the gym. Of course, since most of you guys are total meatheads, your numbers are gonna look different. Just speaking from the perspective of someone training for a marathon and a triathlon.👋

Man, you’re just spinning your wheels here—talking in circles without actually making a point. This whole "running turns muscle into fat" thing? Please. Stop trying to sound smart when you clearly don't have a clue. What people actually think is turning into fat is just pure fat—because when folks stop hitting the gym but keep eating like they’re still training, they bulk up. It's simple math. If you just scaled back the calories and stopped lifting, you’d lean out. And honestly, if you started training again, you’d get back to your old self way faster than some total newbie. Real bodybuilders can't exactly go for long jogs because they carry so much mass their hearts can't keep up—they'd drop after a few hundred yards. If you want to be an actual athlete—someone with muscle who can actually run—you need a heart that can handle the load. Running burns through mass, period. Your body is lazy like that. If you want to stay shredded and jacked at the same time, you have to balance both, otherwise you’re just heading toward one extreme or the other. That’s why track athletes look skinny (aerobic metabolism) while sprinters are built like tanks (anaerobic metabolism). That strength comes from heavy lifting, not sprinting. At the end of the day, it's your call: do you want to weigh 140 lbs and run a decent mile, or bench 265? Your choice...

Sorry for bumping this thread again, but I really gotta ask you guys something... I'm 14, standing at about 5'5" and weighing 55kg—though honestly, I'm probably carrying like 20 lbs of pure fat right now. It's annoying because I actually feel pretty strong, but you can't even tell because of this damn body fat!! So, I've been jotting down everything that stunt coordinator recommended (6 meals a day), but since most of you guys seem way older than me, I wanted to check... is eating 6 times a day actually healthy for someone my age???

btw. are there any specific exercises for glutes? I feel like mine are huge because my hips are measuring at 38 inches
I'm also probably gonna sign up for some MMA training soon, so does all this sound like a good plan for me????