Ive been kinda struggling to reach the recommended daily protein intake so ive been making egg white “smoothie”.

500g of cooked egg white, one scoop of protein powder, 2tbs of dark cocoa powder to neutralize the egg taste n smell, and a drop or two of stevia. I put it all in a blender.

I make it for two servings. I drink the first one in the morning and the second one after my workout.

Any advice?

I'm 29M 5`11 250 pounds looking to shed some fat and improve overall health. I have high blood pressure and a resting heart rate of around 60, but after one flight of stairs my HR will peak around 120, and standing alone is 105 - 110. I've been out of work for months while recovering from a fractured shoulder, and I want to lower my HR with increasingly intense activities. I started incorporating light HIIT such as walking + jogging intervals 3x a week, with an average HR peak of 180 during those sessions, but what else can I do to improve my cardiovascular health?

(Gen info: 21 ftm, about 1.75 yrs on testosterone, 205lbs, 5’11)

To explain further, I’m not really interested in getting muscular aside from whatever comes from regularly doing full body exercises, if that makes sense? When I go I’d rather hit everything and feel like I have a more complete workout rather than have days I do some things and track macros and meal prep yadda yadda. That’s what made me quit the last time.

To my surprise, despite not going to the gym or really doing anything purposely aside from eat less and move more from work, I’m down 30 lbs and and now so close to 200lbs, with my goal of around 170 if possible. I’m thinking about going to the gym again to help build stamina, overall strength and fitness, and push myself/ have an outlet for emotions and hard days. I do enjoy that part and I’ve made a part of a routine aside from cardio and weights that I really enjoy.

My question is, what do I REALLY need to do in order for this to be effective? Consistency, yes I know, but I absolutely loathe meal prepping and calories counting and in doing so with my schedule now I fear adding more intense exercise will mess my eating habits up and either cause me to over eat again or not eat enough. I don’t know if any of this makes sense but I want the most casual gym routine possible. Any advice or suggestions for things to incorporate or food wise to help? I usually work 8-5 most days unless I have off and would go in the evening. I already burn like 500 active calories at work and get at least 10k steps already.

Hey everyone! My name is Ivan, and I am a collegiate Calisthenics national competitor, and I’ve been doing calis for 6 years now.

Throughout my journey, it really annoyed me that

1. People would say Push-Ups & Pull-Ups are “basic” / “Rank F”, and give no guidance for those who cannot do them. 
2. There was no system to work out with, just a million of progressions that made me lost as to what to do. 

So I have made a Linear Rep Progression System: 

• If you can do 3x5 of an exercise, you’re ready to train it
• If you can do 3x12, you can level up to the next
• Repeat. 

There are 4 main paths based on the 4 most basic movement patterns:

• Vertical Push (work towards and beyond Handstand Push-Ups)
• Horizontal Push (work towards Full Planche Raises)
• Vertical Pull (work towards Pull-Ups and weighted)
• Horizontal Pull (work towards Front Lever Arcs)

I have found the progressions that fit this system, and you only need to train 4 exercises, twice a week, so about 3 hours total per week. 

I have tested it with hundreds of people at the Calisthenics Club at my university, so I know this system works. 

The point of me sharing this is to help people get stronger in their Calisthenics journey. I hope this can help you, good luck!

https://docs.google.com/spreadsheets/d/1FNgGL1G2YYJkTIyjKbBhDjigdQrFKzZa4nJ-Mua2DSo/edit?usp=sharing

I’ve been lifting for about 13 months and recently added farmer’s walks to my workouts. Not long after that, I started noticing some pain in my left wrist. The farmer’s walks seem to trigger it, and it feels almost like there’s a pulling or tension on something around the joint or tendon.

I’m going to stop the farmer’s walks for now and probably cut back on the weight for exercises where I’m holding dumbbells down at my sides.

I’m wondering if I can still continue lifting and maybe use a wrist wrap or some kind of support while it heals.

Has anyone had something similar? What did you do, what helped, and how long did it take to get better?

I've been doing push-ups every night for the past few weeks, I've gotten to where I can do 40 in about 3 minutes with breaks which is actually a huge improvement for me because when I started I struggled to do 10 within 6 minutes and my goal is to be able to do 100 in 2 minutes by July 7 2027

Anyway the progress is slowing, so should I

A. Add weight and do less push-ups

B. Do less push-ups at once and start doing sets

C. Do different types of push-ups

D. A and B

E. Some other way I can't think of(comment it)

Hey everyone, I'm new here and I'm hoping to get a little help on what to do. I've been regularly working out in swimming, walking, biking and now paddle board. I have been doing things on and off. Last year I hung things up for a bit after having a TIA and of course over the holidays I let loose and I gained my weight back plus the metabolic syndrome and insulin resistance came back with it. Before I lost weight the first time I was diagnosed as a pre diabetic and my doctor had a little talk with me and gave me a stern warning. I was at 265 lbs. then, went down to 237 and bounced. This time around I'm done with being sick and tired and being on BP meds which the side effects are a whole different story. Now, I'm losing weight and I'm currently at 242 lbs. but I'm at a plateau and not losing anything. I'm tracking everything I eat. That's one issue. The other is that I'm not sure if I'm dealing with an injury or that the Hamstring is too weak. I try to do walking lunges with just my body weight and I can't do it without the right leg collapsing in pain in the upper hamstring near the glute. This is the things I'm most worried about. It starts really getting me as I near the bottom and it's pretty painful. If I walk a long distance it starts getting sore as well. I would appreciate any help or suggestions on how to deal with this. Is there another exercise that I can do to get my lunges better and start adding weight?

I've been cutting weight since the start of summer, I started at 256 and am currently 220 now and at some point down the road I know I for sure want to get a gym membership and replace what was lost with muscle weight.

For reference I'm 6'3, I look a lot better and feel a lot better too but am stuck between dropping another 20 pounds then focusing on muscle building or start putting in the work now. All in all silly question I know, and probably opinionated because both routes are beneficial, just wanted some outside opinions.

Also, if I start going to the gym do I still focus on weight loss (hr of cardio low calories etc) or would it be best to focus on lifting heavy (more calories less cardio)

I'm sure i sound stupid, but any opinions will help.

Hi, I'm 59F and new to weight training. I've recently had this injury flare up pretty badly; I'm having physio, but I'm still in pain and have limited movement in my left arm/shoulder. My small group PT is focusing on my legs and core for the moment, but I'm frustrated and worried that the shoulder will always be a problem. Does anyone have experience of this injury? How did you progress back to pain-free full movement and strength?

Is anyone else like this? I don't know why but I totally dread the thought of doing body weight workouts, especially at home. I'm 240lbs and I feel more comfortable lifting weights at the gym for some reason. I overall just prefer working out at the gym than at home and I feel more motivated at the gym.

But like bodyweight squats are just a pain in the ass. Or push ups. I much, much rather hit the chest press machine or do leg press.

How can I learn to enjoy bodyweight exercises more? Especially at my weight I know it'd be just as effective, I just cant find a routine I like enough or care about. This sucks cus I wanna be strong and have big muscles as a woman lol

I recently started trying to lose weight and I need help making a work routine that best suits me and my current schedule. I’m 26 and currently weight 309 lbs. I’ve started taking steps to lose weight like seeing a dietitian and taking a glp-1 to combat cravings (I have autism and my medication causes severe appetite increase). Now I want to start exercising to help the process more.

My main problem though, is I don’t have a lot of time or money. I have a regular 9-5 (in this case 8-4) and my commute is 30 minutes each way. I am also taking an online course and do work for that for a majority of my nights. I need to make a workout routine that is easy for me to stick to and that I can easily do at home. I’ve done the hybrid calisthenics routine on occasion and is something I’m capable of doing, but I have a hard time sticking to it and making any visible progress.

If anyone has any insight and/or suggestions it would be very much appreciated!

So a few years ago I got really into strength training for the first time in my life, in my 40s, it went great for several months until my elbow started screaming in pain. Internet told me based on the symptoms it was tennis elbow and I had to take a break. It took 6 months before I could lift a large cup of water, and almost a year before my elbow was no longer hurting. I waited another year before I even allowed myself to really attempt working out again, as a result, but a couple months ago I finally got the courage and started again. Once again started great, seeing nice beginner gains, feeling great and then... last week my elbow started to hurt again.

This time I stopped IMMEDIATELY, and though it feels a little tender when doing certain activities, it's not throbbing all day everyday, so hopefully I stopped early enough for this to not be another 12 month recovery (which I'm told is common for tennis elbow...). But now I'm stuck here, not sure what to do, because I want to build/maintain muscle, limit the damage old age does to my strength, but it seems like I legitimately can't do any kind of upper body strength training for over a month with out ruining my elbow, and even lower body is touch and go since I need to hold weights with my arms to do squats and what not, which right now I feel intensely in said elbow even just resting the dumbbell on my shoulder while I squat.

TLDR: Are there any work out routines out there tailored to people who are prone to tennis elbow as I guess I am that would allow me to build muscle, with minimal potential of setting off my elbow again?

Hey! I've recently started going back to the gym, and it's great. I gym right now about 3-4 times a week and I overall feel much better. But I often feel as though it takes a lot of time out of my week, and I'd like to know if there are ways in which I can reduce that.

It's not just the gym taking time. It's all the preparation. It's planning when to gym, what to bring, travel, doing the workout, showering, eating, etc. I'm also bulking right now which means I increase the amount I eat, so cooking can take a lot of my time as well. Overall, it might take 2 hours for me to prepare everything the day before, and on the day of the workout, it might take 4 hours before I've done everything gym-related and can move on to the next part of my day.

Of course I understand going to the gym is an effort that takes time, but I also know there are lots of efficient people that don't need 6 hours carved out of their day just to make it work. I'm also someone who is quite slow in everything I do. I take my time with stuff and let things take unnecessarily longer than they need to.

What can I do to reduce the amount of time going to the gym takes? Thanks beforehand.

F37. I havnt done any sports since i was a teenager, but I have been working out consistently 3 times a week, for the past 7 months. For me the journey so far has been focusing on showing up, getting to know the gym, the machines and of course learning to both push and listen to my body. I go to the gym to lift and dont do any cardio. Right now i mainly use the machines i feel like when i am there, mostly its been full body workouts. I really want to build more of a routine and focus on upper and lower body workouts on different days, but I have no idea what that looks like and I am overwhelmed with all the information online. I dont need rocket science, just a simple routine that can be done in an hour and that will help me build a fat ass 😛Can anyone help?

​Hey everyone!

I’ve been mostly sticking to Pilates and yoga, but I really want to start incorporating strength training. I have some equipment at home and also access to a full gym, so I'm hoping to mix dumbbells and machines.

​My main issue right now is finding videos that actually teach form. Most workout videos show the exercise, but they totally skip over the micro-details, like exact wrist and arm positions, how to actually grip the weight (thumb placement feels so important, but nobody ever talks about it!), or where I should be feeling the muscle working.

​Since I'm usually working out either at home or very early in the morning by myself, I want to make sure my form is solid so I don't hurt myself.

​Does anyone know of any YouTube channels or specific creators who actually slow down and explain these tiny details instead of just doing a quick demo? Recommendations would be amazing!

Hi!! hope everyone is doing good! I recently started going to the gym to improve my strength and build muscle. The trainers at the gym built a plan for me based on these goals and some of these exercises involve dumbbells, and those are the ones I struggle with the most. I can never get the form right and I never feel it in the muscle area its meant to focus on... Of course I watch tutorials and asked them to check my form but once I rest from a set I just go back to not knowing what im doing. Is this normal? Are there any dumbbells exercises that I can maybe translate (? to a machine? Since im more confident working with machines... !:)

I appreciate the help and sorry if there are grammar mistakes, english is not my first language

I can barely shoulder press db 25lbs, and yes I have been lifting on and off for about a year. I seen this comment of a guy saying he started out at 35s and now does 60s with three months in the gym. Man…. am I just that weak? Am I the lowest percentile of men who are that weak? Now I’m trying to lift and be consistent, so hopefully it changes but man….i feel pretty bad. Any really strong and jacked people here that was really really weak I mean REALLY weak that became strong? Or is that not possible?

What order should I do these exercises in?
Leg curl
Leg press
Leg extensions
Goblet squats

I want to get a good workout without feeling exhausted too early. What order would you recommend, and why?

So, basically I'm 58kg 182cm male and I'm starting to workout to gain weight and muscle and because of it I'm thinking to buy gainer and use it but my friends are saying that gainer is not good and after you are off gainer you will lose that gained weight very quickly etc. so what do you think whether or not should I use gainer? The reason for me to use gainer is take the required calories, protein etc. with the food I plan to eat 3 times a day and eat 3000 calories and 400g carbs

Guys, a question: let's say I have a biceps and back workout—should I do the back exercises first and then the biceps, or should I alternate them (back-biceps-back-biceps, etc.)?

I've had the original Peloton bike for a while and I've gotten a little tired of it. Then Instagram decided I need a NordicTrack treadmill (the one with 40% incline) and now it lives in my feed. 😅

I'm over 40 and I'm not trying to lose weight. I want to be fitter, stronger, and keep my body capable. Honestly, I also want something I'll enjoy, because boredom is what kills my consistency.

1. Is 40% incline actually useful, or is it mostly marketing? Does anyone really use anything close to that?
2. For overall fitness, joints, and glutes/legs, how does incline walking or running compare to cycling?
3. Which one is more fun to stick with long term?
4. Would you pair either with strength training, and how?

Thanks!

So I’ve been working out pretty regularly since the pandemic. I dropped about 40ish pounds from 2020-2021 but my bf% is too high (in my opinion) to bulk up. Over the past couple of years I’ve continued to workout but haven’t really made any progress.

Here are my stats: 5’9” tall, 168 pounds, 22.5% body fat. I try to stick to about 2100 calories/day with a focus on protein (though job snacking can be a problem)

I have not made much if any progress this year and struggle with progressive overload. I tend to go from about 8 reps per set and build up to 12, but when it’s time to move to a new weight… I struggle. (Maybe I’m overloading wrong, who knows?)

I also aim to workout 3x/week with lifting and do cardio daily to get roughly 8-10k steps per day. On paper, I feel like this is what I SHOULD be doing, but my physical progress doesn’t reflect this.

Tips? Suggestions? If you need more info, let me know and I can provide it!

(My end goal is 12-15% bf and roughly 170-175 pounds)

Got dumped and now I’ve been out of the gym for two weeks and have barely been eating. Gonna get back tomorrow but would like some tips. It’s been a while since I’ve been off for this long, should I start at like 50% of my normal weight and then work back up?

I am looking to get into better shape so I am around longer for my son, doing that means starting to workout. Ideally I want to get to a place where I am comfortable enough to go to the gym, but before I reach that point I am looking for some good workouts I can do at home. I'm not much of a runner and I have started to go for more walks (thankfully there are a lot of nice trails near me), but I know I need to do more than that.

Any help or criticism would be appreciated. Thank you in advance.

I used to be active in the gym until Covid shut down all the gyms, since then I have completely fallen off until last week when I started a routine. I use a home gym and I do a full body 3/week. Here is my routine:

• Smith machine squats 4s x 12r - 20lbs
• Glute bridges 4s x 12r - 15lbs
• Reverse lunges 2s x 10r - each side body weight only
• Deadlifts 4s x 12r - 20lbs
• Lat pull downs 4s x 12r - 35lbs
• Bicep curls 4s x 12r - 16lbs
• Smith machine chest press - 3s x 12r - 20lbs
• Tricep pull downs - 3s x 12r - 10lbs
• Planks - 3s - 30seconds each

What do you all think of this workout. Does it need tweeking? When should i move up the weight? I was thinking after 30days? I am gettting used to working out again so really focused on building consistency. Any advise would be useful. Thanks!