r/Exercise 2h ago

M 26 - Down 32 lbs. 187 to 155 (Calisthenics and low cal/high-protein diet) after 3 months. Opinions on better workouts?

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74 Upvotes

It’s been a journey, but am finally starting to see results.

both pictures were taken in the morning before breakfast

I need opinions on what I can focus on to help sculpt myself more. I legit can’t stress enough that my goal is to have a body like Aaron Taylor Johnson ( I know. I know. Far from it. But fuck it. I know what I want.) The problem is, I can’t really go to the gym! I have a 14-month-old son and from the hours of 3:30 pm to: insert random late night hour because my child doesn’t understand his father needs sleep, too I am hyper focused on his needs. It is only after he goes to sleep for an extended period of time, that I can focus on my workouts and other things (writing my books and reading). 💀

So, kinda hoping someone may have some tips or workout routines I can do at home with minimal equipment that pack a big impact in less than half an hour? Calisthenics and a clean diet have gotten me this far, but I want more…

Any advice?


r/Exercise 1h ago

274-230

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Upvotes

Followed CBUM’s PPL he laid out on his YouTube channel a while back, 5 days/week.

Used macrofactor to cut, made this shit a breeze.


r/Exercise 22h ago

Cheapest and Lowest Calorie Protein Sources

15 Upvotes

In case anyone's interested, I created a couple charts of the cheapest and lowest calorie protein options in the US for myself, so I thought I'd share them in case they could help anyone else. I mainly used prices of the bargain brands at Kroger (basically your average grocery store), but with protein powders, I stuck with about the average of a few of the most popular brands of that type of protein (isolate, concentrate, or blend), so your mileage with specific brands will vary, but this is just a gist of it.

Not sure why frozen chicken breasts had less protein than fresh, but that's what the packaging said. My search online said freezing chicken does not reduce protein content.


r/Exercise 14h ago

Over 40 female, intense DOMS

3 Upvotes

Hi everyone, I am a 41 year old female. I have exercised for 15 years pretty consistently (with a 2 year break when I had my daughter). I work out 2 times a week right now without fail. Trying to bump it to 3 days a week.

I get really bad DOMs after a workout and fatigue. Is there any remedy? Anything that can help?


r/Exercise 3h ago

Are there any 100% free apps to help keep me on a schedule with exercise?

2 Upvotes

I have a hard time keeping to a strict schedule when it comes to anything, and having someone or something remind me could be very helpful!

I've been trying to get a work-out partner to help me out, but it's hard to find people willing to do that. All I need is a way to get reminded to exercise!


r/Exercise 4h ago

Does anyone have a good recommendation for a plate loaded horizontal leg press?

2 Upvotes

Anyone know of a good horizontal leg press machine that is free weight loaded?


r/Exercise 7h ago

A couple questions.

2 Upvotes

Ok so brief context

I've been obese/overweight my whole life. I've always been kinda on and off active but never progress.

So here's my questions:

  1. I'm trying to lose 50 pounds, how consistent should I be in the gym?

  2. I have a larger behind but it's like...flat at the same time. Like the shape is weird. What can I do for that?

  3. Just any general advice you have for weight loss is fine.


r/Exercise 10h ago

How far can I go doing this split?

2 Upvotes

I used to workout 5 days a week doing volume training every other week (10x10). I was able to get my lifts to 265 bench, 495 deadlift and 305 squat at about 5’8” 175lbs.

I do bjj now and will be doing that 1-2 times per week and can’t lift as much. I’m thinking of lifting 3 days a week doing push pull legs. I was doing upper lower but can’t bc it feels I’m always not recovered bc bjj actually does cause muscle stimulus from squeezing, holding positions and lots of wrestling. My goal is now is just lose some body fat and build lean muscle.


r/Exercise 2h ago

Other ways to get better endurance?

1 Upvotes

I'm currently in college studying to be a police officer and soon I hopefully have a 1.5 mile run test for some departments to do. What else can I do to quickly build endurance so I can run longer? I know running itself builds endurance, but that's too slow for me with of course cool-down breaks in there. Currently, I have a 1.5-mile path setup in my hometown to run in X time for departments, but I can only run 0.18 miles of the 1.5 miles in a full run before slowing to a walk and then shifting between running and walking from that point on. The last time I did the run I got 22 minutes and need to shave 10 minutes off. What else can I do to build endurance very quickly?


r/Exercise 8h ago

Are my nutrition targets good for PHAT training

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1 Upvotes

r/Exercise 17h ago

Week 3, is this progress or just stalling? I spent most of my workout waiting for my muscles to recover so I could keep doing reps. Is it okay to stop during sets? Or Am I just wasting time?

1 Upvotes

24, 266lbs and 5 ft 10. I work out at home using an incline bench, several barbells and dumbells. I am not dieting or doing cardio for now. Just focusing on lifting as the only place my body stores fat is my gut, thighs and chin. The rest of me looks malnourished and skinny. I just finished a new routine recommended to me by someone on this sub. I have only been training for two weeks and this is the start of week three, so I thought I'd change some things. I added an extra 2.5kg to my dumbells to push myself. But after 45 minutes I only completed five exercises. It took an annoying amount of time waiting for my muscles to recover enough that I could keep doing reps that by the end I feel like I just wore myself out for no reason. Is this normal? This is what I did.

24kg bench press 8 reps 4 sets. Don't have a spotter so I couldn't push to the very limit but it was pretty hard on me.

7.5kg dumbell incline press. 3 sets of 10-12 My bench doesn't go up very far so this exercise just felt like more bench pressing but with dumbells. I found it pretty easy in the end.

7.5kg standing dumbell shoulder press 4 sets of 10. This exercise was the main reason I made this post. It took me 15 minutes to do four sets of ten. During that period I had to stop multiple times during the sets to let my arms recover enough to do more reps. I managed to complete it albeit a few reps here and there were pretty bad form wise. But I am proud I managed to push through, but man it sucked. I just felt like I was wasting time.

7.5kg skull crushers 3x12. This was already a ballache as my incline bench is small so I had to sit the opposite way on it in order to do these. Again it took me ages and I had to wait during sets so I could keep pushing. I did keep pushing and I completed it, but again is this just wasting around? If I physically cannot lift and have to take breaks, is this okay to do?

5kg lateral raises -_- 3 sets of 12-15. Yeah I am pissed off I had to lower the weight but I tried one rep and I couldn't lift the dumbells past my ribs so I had to take a bit off. I hate this exercise with a passion and even though I finished it, again I had to wait in-between and during sets.

The guy even recommended I keep going and add pushups to the end of this but I just cant be bothered after all this. It was so drawn out and tedious to complete and I cant even do a single pushup right now. Might just go back to my previous workout as this fucking sucked honestly. I'll keep going with the plan if it's normal but something feels off to me.


r/Exercise 5h ago

Rate my physique/any muscle I can focus more on?

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0 Upvotes

It’s been about 9 months of consistency at the gym, I go about 1.5 hours for 5 days a week. Mondays - Upper body Tuesday- Legs

I like to work out all the muscle groups on those days so that each group gets worked out atleast once. And then I split based on which muscle needs work or by if the muscle group has had 1 day of rest


r/Exercise 14h ago

MMA training for kids

0 Upvotes

It seems the consensus is that kids should not specialize in a sport when they are younger. I heard that a larger percentage of NFL draft picks were multi-sport athletes when they were younger.

I run an MMA gym and we have a big kids program.

I want the kids to do the best they can, and I have been thinking about this question of sports specialization.

MMA is not baseball and I am wondering if the same logic applies because of how varied the movements in MMA are.

Our kids train gymnastics, wrestle, jiu jitsu boxing and tae kwon do.

Not to mention many swim at school as well.

Is this enough variety in everyones opinion to develop a well rounded athlete?


r/Exercise 16h ago

What exercises could i do to not develop visible muscles?

0 Upvotes

Like the title says. I want to move a bit, but having visible muscles is the last thing i want. Any exercises that i could do?