Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Lords Greatsword said:
GOMAD
View attachment 7035785

Regardless of how high you think your metabolism is, start tracking calories autistically and try to hit a few hundred over whatever you think your maintenance + expenditure is. You can easily tack on some quick snacks like saltine crackers, corn, bread, and more throughout the day as well that can help towards hitting that surplus.
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Trail mix, bro.
You want to put on some mass, snacking on trail mix will do that to you.
 
Just Hamsters said:
@Overly Serious You might want to consider using HMB (β-Hydroxy β-methylbutyric acid) as well. It's a natural by-product from consumed protein, but when supplemented is supposed to inhibit muscle loss (such as during calorie deficit). It's been used for people with muscle wasting issues for years.

While current research conflicts on how much different people can benefit, apparently it's now a favorite for bodybuilders on a cut.

I'm always skeptical about supplemented amino acids and by-products, but I just started trying it since it's dirt cheap and wanna try to improve my definition (yes, I am vain).
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Thanks. I actually used to take that back when I played competitive sports but haven't done for a long time. I'll get some and start taking it again. Grapefruits are a good natural source of HMB and I haven't eaten grapefruit in ages and just now realised how much I like grapefruit. So... I'll get some of them as well.

Thanks for the advice.
 
Comp0site Specter said:
Anyone got any tips for optimizing build. I have a naturally skinny build where I seemingly cannot bulk, is there any kind of secret sauce I'm missing in terms of diet.
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Once you get in the place were you’re body is panicking about the lifting you’re doing, you’ll be ravenously hungry.

Just keep doing what you’re doing, and do it harder when you can. It’ll come to you.
 
Overly Serious said:
Thanks. I actually used to take that back when I played competitive sports but haven't done for a long time. I'll get some and start taking it again. Grapefruits are a good natural source of HMB and I haven't eaten grapefruit in ages and just now realised how much I like grapefruit. So... I'll get some of them as well.

Thanks for the advice.
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Double posting for safety awareness. If you’re on blood pressure medication or any medication really, check if you can eat grapefruit.

Grapefruit can stop certain medications working and it’s not worth having a stroke for an amazingly tasty fruit.

Thus endeth the safety announcement.
 
FedPostalService said:
Double posting for safety awareness. If you’re on blood pressure medication or any medication really, check if you can eat grapefruit.

Grapefruit can stop certain medications working and it’s not worth having a stroke for an amazingly tasty fruit.

Thus endeth the safety announcement.
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Good to know! Yikes!
 
Do you know any good app/AI for estimating calories burned during workouts? MyFitnessPal grossly overestimates numbers, while ChatGPT is all over the place with its estimations (I've seen it spitball numbers anywhere between 400 and 1100 calories for the same routine and intensity).
 
RiceofSkywalker said:
Do you know any good app/AI for estimating calories burned during workouts? MyFitnessPal grossly overestimates numbers, while ChatGPT is all over the place with its estimations (I've seen it spitball numbers anywhere between 400 and 1100 calories for the same routine and intensity).
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You could get a fitbit. I use an Apple Watch but I’m not sure if that makes me gay or not.
 
RiceofSkywalker said:
Do you know any good app/AI for estimating calories burned during workouts? MyFitnessPal grossly overestimates numbers, while ChatGPT is all over the place with its estimations (I've seen it spitball numbers anywhere between 400 and 1100 calories for the same routine and intensity).
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AI can't tell you much without good data.
You need to provide HR at a minimum. Respiration rate is good icing.
None of it is perfect- highly dependent on where you are for a wide variety of things:
* resting HR
* weight
* lean mass
* cardio health

Your best bet is to always be conservative and do some heuristics on burn/consume.
Hweeks said:
Do not get a fitbit - they are terribly inaccurate and charge a subscription fee to see basic stats. Fuck that company, I'd recommend Garmin - much better fitness trackers and they don't have a subscription scam going on.
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They all suck.
 
Sultan Bin Jewstar said:
AI can't tell you much without good data.
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I tried my best with ChatGPT, gave it age, weight, height, my routine and time spent working out. I'm looking for an approximation to add to MFP for my daily calorie goal, but it gives inconsistent results.
Sultan Bin Jewstar said:
* resting HR
* weight
* lean mass
* cardio health
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I have a Xiaomi scale that claims to measure some of that, but I don't know how accurate it is besides the weight itself. For HR, I have some other knockoff Chinese "smartwatch" (Amazfit) which I got as a gift and I'm only wearing for the step counter.

On another note, I can't wait to reach my target weight so I can start focusing on bulk and get some serious muscle mass going. Currently lifting at home and shedding fat like crazy. I'm not really preserving muscle mass, if that Xiaomi is to be believed, but at least the workouts are helping me avoid that ugly loose skin look. I'd hate to end up with that loose gunt/third tit Ralphamale combo.
 
Sultan Bin Jewstar said:
AI can't tell you much without good data.
You need to provide HR at a minimum. Respiration rate is good icing.
None of it is perfect- highly dependent on where you are for a wide variety of things:
* resting HR
* weight
* lean mass
* cardio health

Your best bet is to always be conservative and do some heuristics on burn/consume.

They all suck.
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Sure, all wrist heart rate monitors are bad, but fitbit takes the cake at being the absolute worst. You need a chest monitor for super accurate readings.
 
Hweeks said:
Sure, all wrist heart rate monitors are bad, but fitbit takes the cake at being the absolute worst. You need a chest monitor for super accurate readings.
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Not wrong in them being bad, but I was mostly talking about the calorie count metrics for @RiceofSkywalker 's questions

RiceofSkywalker said:
I have a Xiaomi scale that claims to measure some of that, but I don't know how accurate it is besides the weight itself. For HR, I have some other knockoff Chinese "smartwatch" (Amazfit) which I got as a gift and I'm only wearing for the step counter.
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Just measuring isn't going to do anything unless you know what to do with it. Measuring at static points for calories consumed is worthless beside the most base level logic, "lower weight == more calories consumed".
You need metrics during the work period.

RiceofSkywalker said:
I tried my best with ChatGPT, gave it age, weight, height, my routine and time spent working out.
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Time is a shitty proxy for work performed. HR is better, but still only a partial metric if you're looking for consumption.

Hweeks said:
You need a chest monitor for super accurate readings.
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This is probably the best answer, but they're annoying.
 
Hweeks said:
Do not get a fitbit - they are terribly inaccurate and charge a subscription fee to see basic stats. Fuck that company, I'd recommend Garmin - much better fitness trackers and they don't have a subscription scam going on.
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Ah, I had a Fitbit years ago when they first came out and they weren’t up to scumbag behaviour like that.
RiceofSkywalker said:
I have a Xiaomi scale that claims to measure some of that, but I don't know how accurate it is besides the weight itself. For HR, I have some other knockoff Chinese "smartwatch" (Amazfit) which I got as a gift and I'm only wearing for the step counter.
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Be careful with the Chinese watches. I got super fat and lazy over lockdown and my better quality Chinese watch said my fitness was fine. Which was weird considering how out of breath I was going up hill.

It was when I got the Apple Watch I found out how unhealthy I really was and I’ve been on a health kick ever since.
 
+1 Garmin +1 chest hrm. I use an old fenix 3 and whatever hrm corresponds to that. It's only kinda useful for lifting but I love it for running, rucking, etc.

What the fuck do y'all do between sets? I used to listen to audiobooks but realized I wasn't really retaining any of it, now I just read kf but I run out of threads over the course of a 90 minute workout.
 
dick brain said:
What the fuck do y'all do between sets?
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Count to 10 a couple times until my heart rate has slowed enough to do the next set. 3-5 minutes seems crazy to me. But then again, so does less than eight reps, so what do I know.
Any good free weight alternatives to, or form tutorials/tips for, the barbell overhead press? I feel incredibly uncontrolled with it, feel like my left side pushes harder than my right, feel like my spine turns into a spiral from Gurren Lagann, and the rep count keeps going down. My routine goes bench press into incline bench into overhead press, and the first two are steadily gaining, so I guess it could be exhaustion, too? Maybe the incline bench is too inclined?

Feeling a bit lost.
 
If you think one side is stronger than the other you can try switching to dumbbell shoulder press, doing one side at a time or alternating. It'll be lighter weight too so you can focus on keeping your core stable and controlling the movement until you're comfortable to go heavier. I think the main issue could be fatigue doing 2 press movements before, especially incline bench if you use a wider grip or if you think the incline is too high. You could try switching in some alternative exercises like dumbbell presses or flies. Whenever I did PPL on push days I would use the barbell for one press then dumbbells or the Hammer Strength press machines for the other (like barbell bench press with incline dumbbell flies, or dumbbell flat bench then incline bench with barbell). Same with shoulders you could try adding in lat. raises or reverse flies with light dumbbells if you don't already do them. Maybe some variety or adding in some accessory exercises to build up the "stabilizer muscles" will help push past the plateau on the main compound lifts.
 
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