[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[mmTalish33]

Is there any Pakistani whatsapp group for bodybuilding?

 

[assuc]

nowsports whey protein isolate 5lbs. new pack available. interested person can contact.

 

[wasifhassan97]

Tips on diet plan for gym beginners?
I was recommend taking 2 eggs, chickpeas, red beans and potatoes before and after working out. Also bananas before work out. A help would be appreciated

Sent from my SAMSUNG-SM-N920A using Tapatalk

 

[wasifhassan97]

Is there any Pakistani whatsapp group for bodybuilding?

Really need free advices tho.
Do let me know if there is any

Sent from my SAMSUNG-SM-N920A using Tapatalk

 

[FlAmEsWoRd]

Really need free advices tho.
Do let me know if there is any

Sent from my SAMSUNG-SM-N920A using Tapatalk

diet depends on your goals, if you want to loose weight then go on caloric deficit, if you want to gain weight then go on caloric surplus. download an app "myfitnesspal" its a great and a free app to count your calories everyday, and whatever diet you follow, keep your protein intake a little higher, and NO, eating lots of protein isn't bad for your health and for your kidneys, just telling you this right now because there will be a lot of people going to tell you that how too much protein is dangerous, its all a myth, in fact, a high protein diet has many health benefits. let me explain it to you that how eating a lot of protein is bad for you a myth.

- - - Updated - - -

​
"More protein in the diet has been linked to more calcium in the urine. Two reasons have been suggested to explain this phenomenon:Your body draws from its calcium stores (in bones) to buffer the acid load caused by dietary protein. This has led researchers to suggest that higher protein intake could cause greater bone loss.
Most studies that looked at protein intake and calcium excretion list dairy products as a protein source, so higher urinary calcium could simply be the result of higher calcium intake (i.e., more calcium in, more calcium out). Therefore, looking only at calcium excretion wasn’t enough. Subsequent studies showed that dietary protein promotes dietary-calcium absorption and that high protein intake “promotes bone growth and retards bone loss whereas low-protein diet is associated with higher risk of hip fractures.” All in all, current evidence suggests that protein actually has a neutral or even protective effect on bones.
Other studies determined that high protein diets increased glomerular filtration rate (GFR), a marker for waste filtration in the kidneys. It was argued that increased GFR was a sign that undue stress was put on the kidneys, but later research has shown that kidney damage does not occur as a result of diets high in protein.
In conclusion, randomized trials thus far have not shown high protein diets to have harmful effects on the bones or kidneys in otherwise healthy adults.


The Truth: Protein, even in large amounts, isn’t harmful to your bones or kidneys (unless you suffer from a pre-existing condition)." again, i explained the whole myth to you because im pretty damn sure a lot of people will tell you that too much protein is bad, so dont believe them when they do

 

[FlAmEsWoRd]

Really need free advices tho.
Do let me know if there is any

Sent from my SAMSUNG-SM-N920A using Tapatalk

here are some general recommendations for macro nutrients :

carbohydrates [3 to 5 grams per kg of body weight per day.

protein (1.5 to 2 g/kg per day)

fat (0.3 to 0.5 g/kg per day)

try to take healthy fats like monounsaturated , polyunsaturated, omega 3s and 6s. but dont forget to keep fats in your diet, sure it is in very low amount, but fat is also a very important macronutrient.

 

[Xain1]

Koi coach mujhe pm karde please... ya advise dede

Sent from my SM-N960F using Tapatalk

 

[WaqarA]

Asslamualikum
I want to gain some muscles and weight, I am currently skinny. I want thick neck, muscular arms and chest area but I never ever want six packs, I don't like those, which exercises should I do for long term?

 

[Cyber X]

Wa-Alaikum-Salam!

Since you are skinny so exercise alone won't do anything. You need a proper diet. Do 100 years of exercise without a diet and it won't make you muscular. So first devise a plan to have proper diet for proper calories. And then for exercise, if you are home, do push ups, pull ups they are best. Without weights and gym it will be hard. But again you can do good with home exercises. See expert videos on youtube for home exercises.
The big advantage you have is, you won't have to do cutting, it will natural for you since you are skinny and have less fat.

I hope this helps.

 

[v9sp]

Wa-Alaikum-Salam!

Since you are skinny so exercise alone won't do anything. You need a proper diet. Do 100 years of exercise without a diet and it won't make you muscular. So first devise a plan to have proper diet for proper calories. And then for exercise, if you are home, do push ups, pull ups they are best. Without weights and gym it will be hard. But again you can do good with home exercises. See expert videos on youtube for home exercises.
The big advantage you have is, you won't have to do cutting, it will natural for you since you are skinny and have less fat.

I hope this helps.

I'm was a fat-ass. I started doing cardio last year (45min continuous jogging by gradual buildup) 3-5 days a week and reduced my weight massively (110kg -> 90 kg). But I still have flabs (loose skin maybe?). Height is 5'11

I have bought weights and a bench-press. Any guide on what weight exercises I should be doing?

 

[LiV3 WiR3]

I'm was a fat-ass. I started doing cardio last year (45min continuous jogging by gradual buildup) 3-5 days a week and reduced my weight massively (110kg -> 90 kg). But I still have flabs (loose skin maybe?). Height is 5'11

I have bought weights and a bench-press. Any guide on what weight exercises I should be doing?

Ease up on the cardio. 2 days a week are more than enough, and try to do more HIIT and less LISS.
Focus on compound exercises first: Squat, Bench press, Deadlift, pullups. Watch as many videos as you can on the form of these exercises. Youtube is full of them. For beginners, I recommend Jeremy Ethier, AthleanX, and Scotthermanfitness. Subscribe to them.
Form is EXTREMELY IMPORTANT especially with deadlift. I've seen tons of people deadlift with shitty form, fuck their back up completely, and then blame the exercise.
You must focus on progressive overload and try to get stronger over time. You will build muscle in the process. Once you build muscle, the lose skin will go away.
One last thing; fitness is a lifestyle. Dont think you can forget it once you've reached your target weight. It's part of your life now. Start with getting your basics down, and then start a hypertrophy program like "push, pull, legs". In future you can build your own complex custom workout program. Just NEVER STOP LEARNING.

 

[Fluorescent]

So I've been doing cardio for several years now, but now want to add some resistance/weight training to my exercise routine. The major issue for me right now is trying to work out how to incorporate the necessary protein into my diet while remaining budget conscious.

Just want to mention that I'm not looking for a serious mass increase or anything. I'm essentially looking for improved tone & strength, but I do believe I should add a small amount of mass as well.

I've been reading about protein intake, and it seems I should be targeting at least 0.65g/lb or 1.45g/kg. And it seems to me the 3 essential things to get this much protein on a daily basis are chicken breast, egg whites, and protein powder. I honestly can't see how I can eat this much protein on a daily basis without protein shakes.

Which brings me to my dilemma, that protein shakes are expensive as hell. If I'm to keep this up long term (and exercise is essentially a life long goal for me), it seems I'm going to be sinking a ton of money into protein shakes. Is there a more budget friendly way to do this, or any protein powders that are cheaper and do the job?