• Changing RCF's index page, please click on "Forums" to access the forums.

Diet and Workout Routines

Do Not Sell My Personal Information
I've found that it's more beneficial for my members if I work out with them. I'm currently doing multiple workouts per day. As well as trying to get another part time job as a massage therapist (which is also a physical workout). If I'm not ultra lean or dead by August, then I don't know what.
I'm pushing them to do better. There's one member who was bummed over only have losing 1lbs in a week. The pep talk I gave her didn't seem to reassure her as much. so I decided that I'll workout with her to help her push the machines to the limit, because she seems so unhappy about a 1lbs loss.

I'm always optimistic with my members. I'm making more of an effort to get to know all of the members and there's a lot of them. I have my work cut out for me.
 
Back from vacation, came back with a combo of diarrhea and (what i think is) sciatica developed during my vacation have me feeling like absolute shit. The sciatica i think came from a combo of things, sleeping on a shitty bed (lower back felts worse after every night), being dehydrated from the diarrhea (all of my muscles were cramping up from barely moving, it was really bad), and doing deadlifts in the hotel gym (I was afraid of slamming the weights, i might have compromised my form too much).

it fuckin sucks. just gonna be hydrating and stretching, not lifting for the week and ill see where I am later this week.

edit- Gonna start lean/smart/slow bulking with my buddy next week. Hes about 2% leaner than me id say, and id like to be there before bulking up, but i need some mass. I sure as hell wont get fat again, so that isnt a worry. But its been like 3 months of using the same weights and being hungry a lot of the time, its time to get some growth in this bitch
 
Last edited:
my buddy wants weightloss advice and claims to have only been eating 700 calories a day since february lol :chuckles:

from a myfitnesspal forum:

I have to exercise a lot in order to lose weight. Even at a deficit I just don't lose unless I'm exercising.
then you aint at a deficit!! funny how that works
 
To lose weight is simple, you burn more than you take in.

I just locked down a massage job in which I'm teaching and massaging as well. This is a workout in itself. I also still have my fitness coaching job. I can only guess how many calories I will burn in a day. I should get a calorie burner monitor to see what my deficit really is.
 
To lose weight is simple, you burn more than you take in.

I just locked down a massage job in which I'm teaching and massaging as well. This is a workout in itself. I also still have my fitness coaching job. I can only guess how many calories I will burn in a day. I should get a calorie burner monitor to see what my deficit really is.

congrats! and you probably burn a crazy amount
 
To lose weight is simple, you burn more than you take in.

I just locked down a massage job in which I'm teaching and massaging as well. This is a workout in itself. I also still have my fitness coaching job. I can only guess how many calories I will burn in a day. I should get a calorie burner monitor to see what my deficit really is.

As I recently read (and as probably most people here already know), one needs to burn 3500 more calories a week than one consumes to lose a pound.

I calculated my basal metabolic rate to be 1721 calories. So, if i can keep my caloric intake at around 1700 calories, I can manage my goal of losing a pound a week if I can also manage to burn 500 extra calories a day on top of my basal metabolic rate. I want to drop about 5 more pounds. My problem is I've gotten somewhat lazy again, other than a bit of landscaping my sister's yard. (Sleepy as shit most of the time.) I somewhat control my caloric intake, but need to watch it closer. Fortunately I avoid most junk food and limit my drinks to black coffee and water (so no added sugar there).

No way in hell could I manage 700 calories a day or anything close to that. I would be in mixed state of psychotic delirium.
 
As I recently read (and as probably most people here already know), one needs to burn 3500 more calories a week than one consumes to lose a pound.

I calculated my basal metabolic rate to be 1721 calories. So, if i can keep my caloric intake at around 1700 calories, I can manage my goal of losing a pound a week if I can also manage to burn 500 extra calories a day on top of my basal metabolic rate. I want to drop about 5 more pounds. My problem is I've gotten somewhat lazy again, other than a bit of landscaping my sister's yard. (Sleepy as shit most of the time.) I somewhat control my caloric intake, but need to watch it closer. Fortunately I avoid most junk food and limit my drinks to black coffee and water (so no added sugar there).

No way in hell could I manage 700 calories a day or anything close to that. I would be in mixed state of psychotic delirium.

your BMR or your TDEE? You never go below your BMR if you can help it. Else you gone die after a while

and as for the bold, yeah thats why im assuming he is just making up some number and not using dat accurate measurement
 
your BMR or your TDEE? You never go below your BMR if you can help it. Else you gone die after a while

and as for the bold, yeah thats why im assuming he is just making up some number and not using dat accurate measurement

TDEE was new to me, had to look it up. Interesting read. I was going off of BMR. I know I should just eat 2200 calories or so and work off the 5 lbs. through cardio. Would be healthier than just trying to drop weight only through calorie cutting.
 
9wm73aC.gif
 
need some diet advice:

I wanna bulk with as little fat addition as possible; should i eat a surplus on training days and a slight deficit on off days? +/- 20% of my TDEE is 3075 cals on, 2050 off. Is this style recommended by anyone? All the googling im finding is just pulling up really, really dated bro science. It kinda makes sense, get a shit load of fuel on training days and less on off days, at the end of the week it sort of cancels out to eating at maintenance, but maybe the timing of the surplus/deficit can come in to play?

i should mention the +/- 20% idea came from here: http://www.1percentedge.com/ifcalc/ and is listed at "standard recomp" which sounds like exactly what i need. I dont wanna cut any more cuz my muscles arent where i want them to be and i dont wanna get fat again lol

or just use the tried and true method of eating ~500 cals over maintenance?

edit- upon further review, caloric cycling is basically BS. Gonna rock +500 for a few weeks and see where it gets me
 
Last edited:
see, but shouldn't rest days technically have a surplus too because it helps with recovery? and intentionally reducing them below normal would even probably hinder recovery?

just remember it's all about the big picture. it doesn't matter how you get to the finish line, just that you get there. just depends which is preferable/easier re: staying consistent or cycling. changing individual days caloric intake based on exercise could be negligibly harmful (or beneficial) but that is easily negated by it making the overall diet easier on you. if it helps you maintain the total long-term caloric intake then more power to you. same applies for other dietary purposes, too, like just maintaining. some want to be able to go out to restaurants or bars on weekends which results in excess calories, so they eat below during the week. still works though because the overall calories are still the same, the days are just inconsistent.
 
yep yep thats the conclusion i reached too.

3075 calories is a lot.. i can see how its hard for people to bulk up. It's all gonna worth it though.. i love bodybuilding
 
im gonna have to. couldnt finish my dinner tonight..which is ok cuz im pretty sure i had about 3000 cals of beer yesterday
 
Anyone have any exercises to strengthen joints? I genetically have loose shoulders. Dad had them and grandpa had them. I never had any problems with my shoulders until the last year or so, now if I move in an awkward direction the pop out of the socket and I have to slam them back in. Hurts like a bitch:
 

Rubber Rim Job Podcast Video

Episode 3-13: "Backup Bash Brothers"

Rubber Rim Job Podcast Spotify

Episode 3:11: "Clipping Bucks."
Top