All about fitness

Hey man! I am glad to see the topic.I exercise usually,I focus one my upper body strength.I do it by my own at home most of the time and sometimes i exercise with my friend.I don't follow any diet program and I don't follow anybody either

 

Supplements:
-whey protein
(-protein bar if i did not get enough proteins)
-creatine

Not gym related:
-fish oil (my concentration got way better ever since i started taking it)
-multivitamin tabs for my water (started taking it to put some flavour in my drinks and figured that vitamines can't hurr you)

 

Hey guys can you give me any tips for bulking down like what things should I eat and what not to eat, I'm am training for rugby so I want to be fit enough for my team and matches

 

Lose weight

 

Sorry I ment cutting

 

I only take Caffeine pills (bought at local walgreens) for concentration during workouts. I used to use creatine but I started losing a lot of hair. Haven’t researched much about that but I found most say it’s true. What do you guys know about that?

 

Lift as always and be in a small deficit with your calories (tracking with an app might help). It does not really matter what you eat as long as you stick to the amount of calories you've set yourself. Make sure to eat enough proteins so you do not lose muscles (2g per kg bodyweight each day).

Oh and do not be surprised if you gotta eat a lot. I asume you burn a lot of calories because of your rugby training.

 

This is total bro science that isn't true.It was put out by the supplement industry to sell whey powder. also if you want the correct line it's lean body mass not total bodyweight, you do not count the fat percentage.

 

Nice!
My workout routine is alternating days between Muay Thai/boxing, and lifting weights (For example: boxing on Monday, lifting on Tuesday, boxing on Wednesday, etc.).

I also follow Jeff Nippard, as well as Zac Smith, Brandon White, and a few MMA fighters as well.

 

Nope...I just right my workout routine in my books or papr

 

I use myfitnesspal because i didn't eat enough and could not gain weight.

I do 'track' my workouts by writting down the weight that i used and the reps i did.

 

Split: chest, legs, shoulders, back, and arms day, 2 rest days per week. I try and do abs and some cardio with every workout.

Diet: I try and generally healthy, no sugary food in the house. I have no “rules” necessarily.

I don’t follow anyone...

 

I highly recommend Alpha Destiny's novice program. It's like any basic strength training program for novices, steady progressive overload, full body three times a week frequency, relevant accessory work. I don't follow a specific diet or nutrition plan though, just a caloric surplus with regular food.

 

I think a complete strength/bodybuilding app should have these features

• option to build a custom routine and export/import it for backup & sharing
• live workout tracking with the option to change weight/sets/reps on the spot
  
• a large set of exercises and the option to add new ones
• periodization support
  
• stats

The only app I found that can do all of this is called pen and paper :]

I've been working out for a few years now but am still a beginner because I skip days and can't eat properly. Now I'm on a bro split focusing on shoulders and back because I think those muscles are the most important ones for aesthetics. I do endurance or HIIT running on the off-gym days.