**** Official 2020 Fitness Thread ****

[penguinz]

Where is everyone on their fitness goals these days?

I recently reached 315 bench. Feel stronger than ever but also getting old and takes so long to recover!

[loochy]

Originally Posted by ThaVirus

What do you bros do for shoulders? I've been watching a lot of NBA after the restart and I want my shoulders to pop like Giannis and seemingly half of the NBA roster.

Mine get some residual work from the bench, overhead press, dips, etc but I'm looking to really go hard on them.

Do heavy presses (db or bar). Aside from that, you don't need any extra front delt work. They get enough work from bench, dips, curls, etc. Never in history has anyone had underdeveloped front delts compared to side and rear.

Focus on tons of side and rear delt work. That's how you get square shoulders. Side raises, bent over flys, reverse pec dec, reverse cable flys, rope face pulls.

In all of your delt work, keep your shoulders pulled down and back to keep tension on the delts and off of your traps.

[epitome1170]

Originally Posted by lewdog

Let me know how that goes. It’s at least where I would start, for about 4 weeks before assessing how it’s working. We can sometimes improve body composition with increased calories when we’ve caused some metabolic issues.

Yeah, I will let you know. I will probably give it to October for sure. I will have to completely revamp my diet since I have been doing IF for a few years now.

With my workout and work schedule, then I will be eating at 5 AM and then thru out the day to have a more conventional diet. So I may just go to a lot of small meals every 2-3 hours but trying to keep calories at 1500 or less... let's see what happens.

[Titty Meat]

I'm at the gym right now this dude is trainer some high schoolers.

Didnt wipe down a single ****ing thing before or after.

[Titty Meat]

Lewis I get strong for you bb

[Megatron96]

Down to 168.6 lbs. Been five years since I was under 169. 160 here we come.

[ToxSocks]

Originally Posted by Titty Meat

Didnt wipe down a single ****ing thing before or after.

Gawd i hate those SOB's.

Wipe down the ****ing equipment you disgusting pieces of shit.

[Titty Meat]

Originally Posted by Detoxing

Gawd i hate those SOB's.

Wipe down the ****ing equipment you disgusting pieces of shit.

Yup staph and ringworm are very common in gyms not to mention COVID If they can link a bunch of cases tied to 1 gym then its bye bye. That's why people need to not be so ****ing dumb at take 1 min to wipe shit down before and after using it.

[lewdog]

Originally Posted by Titty Meat

Lewis I get strong for you bb

Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

[RunKC]

Lew wtf is your diet?

[lewdog]

Originally Posted by RunKC

Lew wtf is your diet?

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

[htismaqe]

I don't work out like Lew does but he's spot on with the diet.

1800 calories is plenty, with a good mix of proteins and fats. I usually keep under 40g of carbs a day and get 100-120g of protein.

[Titty Meat]

Originally Posted by lewdog

Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

Admire that I finally have some muscle

[lewdog]

Originally Posted by Titty Meat

Admire that I finally have some muscle

You actually do look a bit leaner too from previous posts.

Good work man.

[loochy]

Originally Posted by lewdog

Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

Damn lew, you're kind of a butterface

[RunKC]

Originally Posted by lewdog

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.