I train primarily for powerlifting, secondarily for hypertrophy. At a high level, that means my workouts are organized such that each day focuses on one of the three main powerlifts (squat, bench, deadlift), plus accessory exercises to address weak points.

You might enjoy something similar if

• You like seeing numbers go up or big numbers in general
• Don’t like being sore after workouts
• Enjoy simple workouts

Join us at !https://lemmy.world/c/fitness if you have further questions

Do you know any exercises that are rare? Or ones that seem special to your locality?

That’s kind of an odd question. I’m not sure what kind of answer you’re looking for. People choose exercises based on goal, the available equipment, and ability to perform the exercise. So I’ve never seen anyone do a belt squat in person because I’ve never been to a gym with belt squat equipment. I don’t see many people do front levers because few are able to do them.

How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.

If you have a particular problem with meeting your macronutrient goals, then that might be a more concrete question to pose. I feel like this is a bit too individual to give you anything useful. Tracking, I do with Macrofactor. It’s a paid app.

I go the gym 3-5 days a week depending on how busy I am. I mainly start off doing a bit of cardio on the treadmill or bike and then lifting weights. If I have the time and energy, I end it with a bit of the stair machine as well.

Please do share your experience/suggestions/opinions on the it and related topics like sports, calisthenics, general physical health etc.

Different exercises/workouts are geared towards different things. What’s your goal from exercising? To lose weight? Bulk up? Just get more toned and have better muscle definition? Have better stamina? How you should be exercising depends on what you want to get out of it.

Do you know any exercises that are rare? Or ones that seem special to your locality?

I don’t think that’s a thing really. You can look up any kind of workout regimen online from anywhere around the world nowadays. It just depends on what you want to get out of it.

How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.

Focus your meals on high protein foods. Meats, chicken, lentils, chickpeas, etc. If you’re doing intense workouts more than 3 days a week then supplement it with protein powder. Unless you’re looking to become some kind of professional athlete/bodybuilder/whatever, counting your calorie and protein intake is a waste of time (in my humble opinion). Just pay attention to your body, things like fatigue joint pain, etc. Be mindful of them.

Haven’t in a while. But up until I did. Definitely keep stretching to avoid injuries, it helps a lot. Follow a plan and if youre doing weight training focus on progressive overload. Keep your goals in mind and build your plan based on what you eventually want.

I did weight training and played badminton and cricket. Stretch before and after anything you do. Don’t go for rare exercises, keep it simple and consistent. Once you get the form perfect for an exercise is when your injury risk is lowest and your gains are maximised.

Hitting my calorie goals was never an issue, when I work out my hunger levels rise naturally. I’d hitting your protein levels is tough, protein powder is a godsend. If you find it difficult to consume more calories, add fag to your diet, if you find it difficult to contain your calories reduce fat.

I rarely eat out since eating out tends to be very calorie heavy. You can use a calorie tracking all and weigh your food for a month of two. After that I would suggest moving to intuition. My diet is intuitive. I trust my body to tell me when I need food and how much. But I have experimented a lot since I was an obese kid and now know my body very well.

If youre looking for workout plans I like Jeff Nippard. Or you could hire a personal trainer if you’d like (would help with your form and plans if youre new although i never got one, too expensive and not worth it for me).

Get a gym partner and use a training plan together. Be consistent and eat healthy. Thats about all I can say.

There’s no special foods. I suggest keeping a high fiber diet and most vegetables fulfill that. So do whole grains. Growing beans or lentils could be interesting, Great for your soil, your health and literally everything else. I’m a big bean and lentils fan. You could consider growing whatever you like or is local to you.

I’ve been going to the gym 4 days a week (often just 2, but ideally 4). 2 upper body days, 2 lower body days.

For me, going to the gym means that I’m much more likely to do a full workout than if I stayed home. It’s also easier to properly target all of the important muscle groups. Machines are a good place to start. Use lower weight than you think, and really focus on feeling the muscle and doing slow, controlled motions.

I just do protein shakes, which is maybe not enough. I definitely don’t get enough calories, as I live alone and have a very hard time preparing food and eating a proper amount. Calorie surplus is important for building muscle. I’ve made very little progress because I keep losing any weight that I gain :(

Judo 3x/wk. Usually 1.5hrs of hard randori.

Weights or hard cardio 3x/wk:

• cardio: 90min zone 3-4 assault bike
• 5x5 DB rows pyramid
• 5x10 front/back squats
• 10x10 single arm pull downs
• 5x10 landmine obliques (don’t know the name)
• 5x5 kettlebells overhead press
• 5x10 single or double RDLs
• 5x5 feet off the ground bench press

3 egg whites/1 with yolk + 250g chopped spinach omelette for breakfast.

Big bowl of salad with an apple, orange and almonds/walnuts and 150g of chicken. Basalmic vinegar over it.

My goal is slowly go from 94kg to 89kg over the next year and keep getting stronger.