MetaOn the second day, he learned how to lift (self.TheRedPill)

submitted by manthefuckup_


"Championships aren’t won in the theatre of the arena. They are won in the thousands of hours of training and the 5 AM runs in the rain when everyone else is sleeping. That’s where it’s won. The heart of a champion is a light switch that’s always on – it doesn’t go on and off when someone’s watching – it’s constant. It’s how you look at something if your name is attached to it – that you do it right – every single time" - Greg Plitt



"Lift."™. If you have been here for a while you have probably heard this and there is a good reason why "Lift"™ is given out as advice for so many problems. If you are to learn one thing from this sub - make it be lifting.


Why lift?

Let's face it, you were, or still are, a loser. You are probably flabby all over. But that's ok brother. You are here to learn and improve, which is why we want you to lift. Lifting is the first step in reclaiming your masculinity.


So what should you do? There is no other topic that has more conflicting advice than bodybuilding. The fact of the matter is that everybody is different and everybody's body respond to stimulus differently so you might have to do a bit of trial and error to find out what works for you and what doesn't.


If you are more than 12% body fat you need to cut down all that fat you are carrying around. If you are skinny af then you need to go on a bulk. As a rule of thumb, it is very difficult to stay at sub-10% body fat for a natty. Honestly, even if you are around 11-13% BF with reasonable muscle mass, you'll have a nice physique. But that doesn't mean to stop once you reach 11%. Always keep improving.


Three maxims that you need to keep in mind are:

1) Calorie surplus = Weight gain and Calorie Deficit = Weight Loss

You can do all the fasted morning cardio you want. All the arguments about Low intensity or HIIT won't get you shredded unless you are in a calorie deficit.


2) Lifting + Diet + Rest = Gains

Like a bar stool, gains require all three pillars to happen


3) Consistency

You can't overturn decades of shit diet and no exercise in a few months. Shit doesn't happen overnight.


Let's begin:

Your workout will stay the same regardless of whether you are bulking or cutting. You will strive to lift as heavy as possible regardless if you are bulking or cutting. When you are trying to lose weight you want to shed body fat, not muscle, and thus the lifting will minimise muscle loss. And no high reps with lower weights do not 'tone' muscle.


You should be working out AT LEAST 3x/week preferably doing chest, back and shoulder+legs. If you can do more days without impacting your recovery go for it. But don't forget there IS such a thing as over doing it. Doing TOO MUCH training will cause you to LOSE muscle. I will add a video to test if you are overtraining at the end.


Your main focus will be on heavy compound movements. Do you want bigger biceps? Do rows and pullups. Do you want bigger triceps? Do bench press and military press. Compound movements work a variety of muscles compared to isolation exercises that work an isolated muscle.


When starting out, don't go balls to the walls and hurt yourself. Learn the movement and then work on increasing the weight. The most important thing is your form [how you do the exercise], your speed and last is the weight. Keep your ego at the door. Nobody gives a shit how much you lift. Nobody cares. You aren't that significant. If you have to start off with an empty bar then so be it. Own it. Remember every champion was once a contender that refused to give up.


What is the goal that you are working towards? Your goal should be to hit 225lbs on your bench press, 315lbs on your squat and 405lbs on your deadlifts.


I try to keep my sets between 12-15 per workout, that's the max I can do without impacting my recovery. This is one of those things that you have to figure out what works best for you. Many muscle magazines workout plans advise 6 days a week with 20 sets per workout - That for most people is way too much. Do a bit of experimentation to see what works best for YOU.


If you are just starting out look up the 5x5 program and do that for a few months while you get a feel of the exercise. After you are decently strong [aka doing 135lbs on the bench and pumping out 7-10 pullups] move on to hypertrophy training.


Here is a sample workout:

Try to do at least 8 reps per set - and if you can do 12 reps then bump up the weight.


Monday: Back

Warm up using pull-ups

3 sets of working deadlifts [2 sets of warm up prior to working sets]

3 sets of Barbell Rows

3 sets of lat pull downs

3 sets of seated cable rows or T-bar rows


Wednesday: Chest + Front delts

Warm up using pushups

3 sets of Incline Bench [2 sets of warm up prior to working sets]

3 sets of Flat bench

2 sets of Incline one handed dumbbell press

1 sets of flat one handed dumbbell press

3 sets of Overhead shoulder press


Friday: Legs + Middle and Rear Delts

Warm up using lunges and squats [bodyweight]

3 sets of squats [2 sets of warm up prior to working sets]

3 sets of lunges

3 sets of stiff legged deadlifts

3 sets of Side lateral raises

3 sets of face pulls



Cardio for 40 minutes preferably fasted first thing in the morning with Abs, calves and forearms.


You might be gasping that I didn't do a single curl. Calm your man-tits. I have great bicep/triceps genetics and don't need to do shit for them to grow. Again, adapt to YOUR body type. If you have a back that grows like crazy then cut back your back work in favour of a body part that may be lacking. Maybe you have great back width and shit thickness then chill on the pull downs and go heavy on the rows.



Probably the more difficult part of getting in shape. Working out is fun. Lifting heavy weights and feeling that pump feels great but sacrificing pizza and chocolate is a little hard. Eat real, unprocessed food. No more fast-food or junk food and stay away from soda/pop and other high-calorie beverages. If it comes in a packaged box then you shouldn't eat it. The bulk of your food should be meats, brown carbohydrates, and healthy fats [Eat the fucking yolk].


Focus on your diet! You are in the gym for 5 hours a week, which leaves 163 hours outside the gym that you can fuck shit up if you have a crappy diet.


If you want to lose body fat then you need to eat 500 calories lower than your TDEE every day and you will lose around 1lbs/week. If you want to build muscle eat around 200-500 calories more than your TDEE. Look up Total Daily Energy Expenditure calculators online. Try out a few of them to get a reasonable number and work around that.


For those of you who are cutting, I know it is hard to eat less when we are so used to constantly grazing. If it were easy everybody would be shredded. But if you use Intermittent fasting, you could make life much easier during your transformation. IF is basically eating your needed calories in an 8-hour eating window and then fasting for the rest 16 [of which you will probably be sleeping for 7 hours]. For example:


You can have those 8 or 16 hours however you want. You basically push your first meal later into the day and use coffee to suppress your appetite for a while. You can be flexible with this plan that's the whole point.


If you 8-hour window is from noon to 8pm - and your TDEE is 2200 calories then you need to consume 1700 calories within those 8 hours. Now you can have that in one meal or ten, doesn't matter. Of course, you will be much more satiated if you eat 130 calories of chicken rather than 130 calories of skittles. I don't want to go into super detail on IF as there is a shit tonne of material on IF online.



It's when you are actually resting [sleeping] that your muscles grow. In the gym, you break them down and in your sleep, they repair to be stronger and bigger. Make sure you get at least 8 hours of quality sleep every night. Skip the underwear when you go to sleep.



Listen man, whatever transformation you want to happen will take 6 months to a year if not more. I want you to accept, embrace and love that fact. Shit does not happen overnight. You cannot get abs in 7 days by doing ab king pro. It will take 3 months for you to see changes on the scale, 6 months for you to see changes in the mirror and 1 year before other people start noticing your physique. Don't let anyone Bullshit you into thinking that a certain workout plan, diet scheme, or a supplement will give you results in 4 weeks. They are out to get your money. So keep at it. And slowly and surely you will get the physique that you want.



For your first year lifting, just have a whey protein shake after your workout. You don't need a 'stack'. AFTER your first year, sure you can add creatine and casein. But remember there is a lot of garbage out there that doesn't do jack shit. Fat-burners/CLA/Garcinia Cambogia - and all that shit is just that, shit. I would highly recommend getting multivitamins + Omega 3 and Calcium with Vitamin D3 and taking them daily.


Make sure the multivitamins has an adequate amount of zinc and magnesium. Zinc and magnesium help with testosterone production.


One final thing before we finish for today:

Listen up slick, go to the gym for yourself. Go to the gym because you are a man. Go the gym because you want to be healthier, stronger, and shredded. Do it to improve yourself. Do it to become a beast. Do it because you want because you want to be in the 1000lbs club. Do it because you want to be a greek god.


Don't do it for the girl that got away. Don't do it because you think getting shredded will show her what she missed out.


Congratulations John, you’ve spent countless hours in the gym getting stronger so Sally will see what she missed out on when decided to take a spin on Chad’s cock. The only problem is, you’ve been thinking about her the entire time you’ve been breaking your back lifting heavy things, for what? Do you think she’s thinking about you when she’s sucking Chad off? The answer is no. Take a good hard look in the mirror and understand that you’ve fooled the person looking back at you, you’re a fool.


The day your love for bodybuilding transcends your need to get back at the girl is the day you will make all kinds of gains. All Kinds.


Further readings:

1) Radu Antoniu

2) Intermittent Fasting

3) Elliot Hulse

4) Are you overtraining?

5) Visual Body Fat Estimate

6) Jonah Hill weight loss image

7) Motivation

8) Feminism. Not even once.

9) How strong I want you to get

10) Yesterday's post [slash R slash TheRedPill]comments/4p1nu3/on_the_first_day_he_learned_how_to_dress/

[–][deleted] 228 points229 points  (33 children)

He was a quiet guy. The type of guy you pictured one day taking a gun out and going on a shooting rampage. He never spoke, just came to the gym in his dull, dingy attire and quietly lifted. From what I saw he was a forty something year old guy, who was overweight and worked out somewhat to keep in shape. Although he never bothered anyone I noticed that he was the butt of many insults and jokes in the gym, most the members had given him the name ‘Pigpen’ since no one seemed to know his real name and he never conversed with the members of the gym.

He was quite simply an enigma in the gym.

I was young, had been lifting for about 4 years or so, thought I knew everything, thought steroids were evil, but I was enthusiastic and trained harder than the average gym goer. Our gym, although well equipped, was at the heart a fitness club. Most the members were more concerned with their hair, and clothing, being coordinated for the gym social scene. Pigpen simply stuck out like sore thumb, I thought many times that he may know the things people said about him, it was obvious to me so I figured he must pick up on it. The members were cruel, a snicker here, a pinched nose there, all in jest of the quiet guy in his drab, baggy clothing. I didn’t see it as funny, more like insecure bullying, but Pigpen simply ignored it and kept on.

The owner was a friend of mine named Chris. He and I had worked together at another gym, he had been a competitive bodybuilder, but had since gone into the gym business and had a side business refurbishing homes. I usually spoke to Chris a couple times a week when I saw him, usually on the way out after I had finished my workout.

One such evening I was at the front desk talking with Chris and some of the front desk staff. Pigpen was walking by us to leave the gym, as he grasped the handle for the door, one of the staff made a coughing gesture and under his breath said “PIGPEN!”.

Pigpen didn’t ever flinch but I saw his eyes cut to his right, and I knew he definitely heard it, he walked out the door without even a hitch.

As the door shut, the girl at the front desk said to Chris “I don’t understand why you even let him workout here.” Chris looked at her with a glare and said calmly “As long as I am owner he will always be welcome here…do you understand?” she replied sheepishly “yes”. Chris wasn’t finished, and I could tell he was pissed, but he kept his cool and looked at the two of them and said “That guy has been through hell and back, you need to show some ****ing respect. Just because your mommy and daddy pay your bills doesn’t give you the right to judge someone you cannot understand!”. They looked completely astonished, and embarrassed, and they should have been.

I asked Chris what Pigpens deal was. Chris told us that Pigpen had been a successful guy at one time in his life, good career, was a competitive bodybuilder and had pro-potential. So I asked “what happened?” Chris replied “Life.”. As Chris went on to explain he had been raised by his father, he had no other family, his mother had died when he was only a toddler. His father had developed a rare type of cancer, he had spent every penny he could trying to get medical care for his dad and keep him comfortable, in the end his father passed and he lost a good bit of money, his wife left him, and he had to quit competition. He went through a struggle financially after that, and never really recovered, and then about five years ago he was in a car accident and he was nearly killed, he was in a coma for several months. The insurance settlement was enormous enough to help pay for his rehab and get him financially set for life, but not to the point where he was living on the high hog, just enough to live off.

We were all floored, I was speechless, I didn’t even know what to say. Chris looked at me and said “if you ever want to know something about bodybuilding…that’s the guy to ask”.

For several weeks after that, when I saw Pigpen at the gym, I really felt bad, I didn’t even know how to look at him anymore. People still poked fun at him, and it made me upset, but I just kept my head down and trained. Then one day, I was doing chest, and Pigpen was right there doing some seated dumbbell curls, he was only using 30’s, never made sense to me how the guy looked like he was big, overweight, but big shoulders and chest, he must have weight near 280-290.

So I saw Pigpen pull up his long sleeve to scratch his arm, guess the big fella had an itch, but what I saw was one of the biggest ****ing forearms I have ever seen on a man, it was lumped with a system of hose veins. I was simply captivated by it.

So I walked up to Pigpen after his next set and said “Scuse me”. He turned slowly too look at me, almost as if there was something wrong with his neck, I felt nervous so I extended my hand and said “My name is Jay”.

He just looked at me, his face was almost expressionless. Chris had said he had gone through all that hard time, but he didn’t mention if he was still mentally all there.

Then he spoke. A gravely voice said “Craig…my name is Craig”. It was as if, he hadn’t been asked his name in so long that he had almost forgotten what it was-then he shook my hand with the most callous of hand I think I can ever remember shaking, he had a strong grip and his hands were as muscular as his forearm.

I asked him “How did you get your forearms so developed?” Craig told me he went to another gym to train heavy, that it was an old powerlifting gym and most of his forearm development had come from heavy deadlifts, rows, and shrugs. He asked me if I had ever done deadlifts, and I had but not on regularly, he looked at me and said “Gotta do deads kid”.

So you can understand as I was young and impressionable that the next back workout I hit deadlifts right away. I was weak at them, I thought 315 was going to break my back but I hung in there and pushed, or should I say, pulled.

I noticed Craig had been watching me while I was doing them.

After many months of practicing I got very good at them, I was up to 475 on deadlifts and my shoulders and traps were growing and people kept mentioning my forearms. I was so impressed by the results from one simple thing that I went to Craig frequently to get advice to him. His advice was always so simple, seemed like it was always too easy of an answer, but it was always solid advice. People in the gym still treated him like ****, but I was always cool to him, he had helped me out with great advice on many occasions and in the last year and a half I had gotten not only bigger but much stronger too, I was beginning to have the look of an actual bodybuilder. And it was mostly due to the enigmatic man who no one spoke to, except me.

Then one day as I was walking into the gym, Chris got my attention from his office, waiving his hand for me too come over.

So I came in, and Chris informed me that the powerlifting gym Craig went to closed. He asked me if I had spoken to Craig, I said I hadn’t seen him that day. He said “ok” and I went back into the gym to lift. I thought that Craig must be disappointed his other gym would be closed. I looked back to the front and I saw Craig talking with Chris, I couldn’t hear what they were saying but Chris kept nodding his head, they both walked to a locked set of double doors where old broken gym equipment was kept, after about 30 seconds they both came out and Craig had a chrome 50 lb bar for powerlifting. Craig walked up to me and said “Kid, you want to do some deads with me?” I responded “Hell Yeah!”.

We warmed up with 135 each, Craig had the chrome bar and I used a standard gym bar.

I didn’t know how long I would last with deads, the most I had done was 475 and that was one time, hadn’t touched it since, as of late 455 was about as much as I could do.

As we warmed up with 2 plates, I looked at Craig and the weights looked like toys he was picking up, for me they were already feeling somewhat heavier.

As I finished 405 I was feeling good, I had nailed 9 reps, which at the time was a good set for me, Craig was still just warming up.

As I finished 405 I was feeling good, I had nailed 9 reps, which at the time was a good set for me, Craig was still just warming up.

Then Craig looks at me and says “C’mon, I need your help for a minute”. We walk back to the other side of the gym to the double doors, he goes in and I follow, in the storage room was a myriad of old stationary bikes, rusted bars, broken plates, and snapped cables.

[–][deleted] 182 points183 points  (30 children)

I see Craig crouch down and pick up a large object, it looks like a 45 lb plate but it says 100lbs on it, he motions his head down to the place he picked it up and says “Get the other one.” I grab the rusty plate and its thick and heavy, difficult to carry but Ill be damned if I let Craig see me struggle with it, I carry it back to where our bars were and he puts one on each side of his bar.

He squats down in front of the bar, rolls it back and forth in his grip, then with a sudden surge peels the bar from the floor, I can hear the plates rattling and he bangs out 15 reps. I don’t know how much weight he had on the bar, but it had to be in excess of 600 lbs. I cant let him see me not go heavier so I grab a 25 and start to put it on the bar, but before I can bend down to slide it on Craig looks at me and says shaking his head from side to side “Kid” and he’s holding his hand up with 5 fingers showing. I look at him with a doubtful look and say “Five plates? seriously?” he simply nods in affirmation.

So I returned the 25 to the tree and grab a 45lb plate, the whole time thinking ‘no *ing way!’. So I get ready to do my set, I shake my head with doubt and I hear Craig say ‘Kid, don’t let that bar punk you”. Now, I don’t know what it was about the way he said it but I thought ‘hell no, I’m not going to let this *er beat me down’ I grabbed the bar, I took a deep breath and cleared my mind, I pulled up and back and the bar came up and slowly ascended, it scraped my shins and I could feel it hit my knee caps but the **** was moving and I thought I might **** my pants. I stood straight up with the bar in hand, and then let the weight down with a crash. I was psyched, 495 was a new personal best, I looked at Craig and he was actually smiling, he nodded and said “very nice”.

Some people had taken notice of what we were doing, the fitness gym crowd wasn’t used to seeing big weights getting lifted like that. I saw Chris walking to us and he had a yellow rubber coated 100 lb powerlifting plate in his hands. He looked at Craig and said “look what I found”. Craig nodded and put the plate on the end of the bar, Chris looked at me and said “Jay there’s another one in my office, can you grab it?”. I nodded and went to his office and grabbed the bulky plate returning to them both and putting it on for Craig.

Chris looked at the bar, then turned to Craig and said “810”. Craig simply nodded. I couldn’t believe my eyes, I had never seen a bar with that much weight on it.

Craig stared at the bar, it was a cold stare, he was breathing deeply, and exhaling slowly, it was like some meditation, he was going somewhere else, somewhere deep in his mind that he had to draw upon for strength.

Onlookers had gathered, there must have been a dozen men and women looking on as Craig squatted down to grab hold of the bar.

I could feel my own heart beating in anticipation, then he methodically exploded up, his face turning a shade of red like I had never seen on him. His neck veins bulged out so far I thought they may burst. It was an awesome spectacle of raw power but the even more impressive feat was that he didn’t do it only one time, no, he repped it six times, with the finally coming with an explosive crash that must have registered on a Richter scale.

Craig remained prone for a moment his breathing more like panting, he slowly recovered and stood nodding his head. The he looked over to me and said “Your turn” pointing to my bar with 495 still loaded. I looked at him in disbelief and said “Again??”, he looked at me blankly and said “No, with more”.

I really didn’t think I could do any better than 495, that was a personal best for gods sake! So I grabbed a 25 lb plate and looked at Craig with my eyebrows raised as if to make sure it was enough weight to satisfy him, he nodded, and I put on two 25 lb plates, one per side.

At this point I was ****ting my pants, no way I could do this, I would try it, but when I failed I would just have to fail.

Craig said something to me that I will never forget, he said to me with a calm like a parent to a child “Kid, that weight isn’t *, there’s a lot worse things than that” I stood there for a moment contemplating his words, then it hit me. He was right, a weight is a simple small thing, life is an unfair, mother*er and it will beat you down again and again, its unpredictable and unyielding, this bar full of iron is just a thing, its nothing compared to the difficulties of life.

I grabbed the bar, I could feel a lump in my throat, and my adrenaline was pumping hard. I took hold of the weight and tightened my grip and straps around the bar, becoming one with it. The onlookers watched but it was like that moment I was by myself, just me and that bar. Like a jolt of electricity I yanked the bar up, it started to move but stalled on my shins, Craig yelled “UUPPP!!!” I pulled I could feel my heels digging in and my traps stinging, it slowly started to move, centimeter by centimeter I pulled the bar up, it was as if it took 20 minutes and then I had it all the way there. I could see my face was blood red, and my veins in my neck were also pushing out. I dropped the weight and collapsed to my knee with it.

I could hear people talking but my ears were ringing, I recovered and stood up, as I looked around Craig was smiling again and looked at me saying “See?”.

Chris came up and patted me on the back. I was amazed I couldn’t believe I actually did that.

Now Craig got up, he walked over to the tree and grabbed two more 45’s. He slid one on each end of his bar, I looked at him like I was watching a man be led to the gas chamber. Chris looked at Craig calmly saying “900 pounds, just like the old days brother.” Craig grinned and nodded in acknowledgement.

[–][deleted] 203 points204 points  (29 children)

Now there must have been thirty people back there watching, there were odd whispers, people asking others how much it is, and others simply astonished that this silent giant possessed such strength.

Craig kneeled down in front of that bar, it was like someone bowing down to an executioner.

Then he stood up. Was something wrong? He reached down and pulled up the bottom of his sweatshirt and pulled it up and off. What I saw was unbelievable. The man was a mass of slabs of muscle and covered in tattoos. Down the backs of his arms were words. On the right arm it read “I am nothing” and down the left “I feel nothing.” His traps were like two huge camel humps side by side on the back of his neck and he wasn’t ‘fat’ or ‘overweight’ no, he was just ****ing huge. His body was like his hand, lumps of callous muscles from the years of pain and toil in his life and in the gym, it was simply unbelievable.

Craig adjusted his belt, and strapped back onto his bar. It was very quiet, and then I head Chris say “You got this **** Craig!” People started cheering him on, I could hear people saying “C’mon Craig”, “You got it bro!” It was amazing, all the while Craig was breathing very deep, very methodically, rolling the bar back and forth in his hands.

He stared into the mirror, I don’t know what he saw but his nostrils started to flare, and he looked like he was getting pissed, his eyes started to well up, almost like he may cry, and he stared blankly at a spot on the floor just in front of the bar. Wherever he was, he wasn’t with us, I imagine he was in that very dark place that his life had taken him drawing upon a well of emotions full of hate, anguish and pain. It was as if he was channeling all of that into the bar, he was breathing harder, and he hadn’t even lifted the bar yet, he was shaking all over. I looked to his reflection in the mirror and said “this is nothing for you brother” he nodded and then growled “I GOT THIS ****!!”, then it was as if his entire body uncoiled driven by the hydraulics of his emotion, the bar bent, his traps were spotted with purple spots through the hew of red he cried out “FUUUCCKKKK YYOOUU!” and the weight stalled, I thought he may drop it, but his eyes closed and his face winced in anguish and the bar moved upwards, I don’t know it was the sweat from his face but I could have sworn tears came out of his eyes, and bar traveled further up until he had it midriff. He stood there and he opened his eyes back up, they were bloodshot and tear filled and his pupils were so dilated that the blue of his eyes was gone and it was pure black, it reminded me of one of those videos of a great white shark taking a bite.

Then he and the bar dropped. At first I thought he may have passed out but he didn’t, he put his hand up to let us know he was ok. People started to ****ing clap, I looked around at them and couldn’t believe what I was witnessing.

As he kneel down catching his breath, I walked up and crouched next to him, and said “That was the most spectacular thing I have ever seen in my life, nice lift bro.” He was still panting but he nodded, so I know he heard me.

Then one of the gym tards yelled out “DAMN PIGPEN GET OFF THE JUICE DUDE!!!” I swung around, I didn’t even think about what I was doing, some 30 some year old yuppie **** with an underarmour tank top and a *ed up stick physique. I grabbed him by his arm as he tried to walk away, he swung around looking at me in surprise and I looked him in the eyes and I said “HIS *ING NAME IS CRAIG…C-R-A-I-G…CAN YOU SPELL *******?!!”.

The idiot looked at me embarrassed and replied in a low tone “I’m sorry man, his name is Craig” then he looked at my hand still grasping into his flesh and I quickly let him go. I turned to look back at Craig and he was sitting on a bench and staring at me, he just looked at me and nodded, I nodded back.

Craig still went to the gym for about another year, I talked to him frequently there about training and bodybuilding, I often reminisced about the day we did deadlifts, at this point I was lifting 585 on deads, and all because of Craig’s tutelage.

After that year Craig disappeared, Chris told me he hadn’t seen him, but heard he moved to another state. Craig and I only spoke at the gym, he had no cell phone, I had never seen his place and I had never even had any clue where he lived.

But though I barely knew the guy, I considered him one of my closest friends.

The years went by and I trained hard entered my first show, even managed to make it to Nationals. I always wondered what happened to Craig, I wanted to talk to my old friend and get his advice like I had when I was just starting out, he always had the simple answers, so many of the training gurus tried to make things complicated, and Craig just had a sentence or two to say and was spot on with his advice.

Then one day after a workout I went home, there was a police car in front of my house. I walked up and there were two officers walking towards me, they asked me if I was Jay, I told them I was, they informed me Craig had passed. I asked how, they told me he died in his sleep. So I asked them why they were telling me this, and the one officer replied that Craig had no known family members still living and that his only will and testament stated that I was his next of kin.

I didn’t know what to say, they told me they were sorry for my loss, but I didn’t even really hear them. They got in their car and pulled away, I stood motionless in my yard, then I snapped out of the shock I was in and went inside, I called Chris to tell him and he was saddened by the news.

I sat down and reflected on my mentor of young, the guy that no one understood, the person who people made fun of and taunted and he had been one of the biggest impacts on my life. He was a man of very few words but his words had such a great impression on me. I felt very saddened like the world had just lost something very good, and didn’t even realize it.

The next day I was in a fog, I really had no clue how to act, my co-workers asked me if everything was ok I told them “My good friend passed away yesterday”.

Later that week as I came to grips with my friends death, I came home from work to find an mail envelope package on my doorstep.

I opened it up and it was a letter and several photos. I read the letter and it was handwritten in pencil on notebook paper.

“Dear Jay,

If you are reading this, I have died. My life was hard, very hard. For a long time I felt empty and the gym was the only thing I had to remind me that I was still alive. The pain of working out and pushing myself reminded me every day that I was still alive. I have been keeping my eye on your competitive career, and have seen some of your shows. I’m proud of you kid.

I always wanted to thank you, but I’m not very good at conversation as you know. I wanted to thank you for the day we did deadlifts. That one day I felt like I was a human being again, I felt the best I have felt in my entire life. You were a great inspiration to me, at a time when I was losing hope.

Thanks for being my friend.

Your good bro.


By the time I finished reading the letter I was crying badly, I hadn’t cried in years, but I was weeping like a baby.

I looked at the photos from my shows, they were taken from the audience, Craig had been at my shows, and I hadn’t even known it. I guess he was keeping his eye on me making sure I was progressing not sitting back being lazy…I don’t know why exactly he was there, but he was there, and I’m glad that he got to see that.

Under the photos was a legal document, it was Craig’s will, I read through the legal jargon and towards the end it started to itemize all the belongings that Craig had left behind, and that since I was his only kin that I would be getting these possessions.

He left a sizeable amount of cash, a truck, his house, and his personal belongings in the house, but the last item on the list was the most priceless of all…one chrome fifty pound powerlifting bar.

[–]1rlh1271 73 points74 points  (0 children)

To all of you asking... This was a 4chan post years ago.


[–]LordThunderbolt 105 points106 points  (2 children)

Sometimes the heaviest things we lift are not our weights but our feels.

[–]VTMSCHVSVCTRY 18 points18 points [recovered]

Damn feels. Who's crying? Not me, that's some wimp shit bro everyone leave me alone

[–]fingerthemoon 2 points3 points  (0 children)

What? No, I was just chopping onions...

[–]Zigora 30 points31 points  (0 children)

You fucker. Here I am just browsing my subs before bed. And now I'm crying like a little bitch.

thank you

[–]nike747 23 points24 points  (0 children)

Holy fucking shit that was good. I'm speechless.

[–]farendsofcontrast 15 points16 points  (0 children)

Good Lord... I cant even explain what I'm feeling right now. I remember reading this on /fit/ years ago and I didn't even realize it until the last sentence where we see Craig leave Jay his chrome powerlifting bar. So powerful.. so full of emotion and so motivating. Thank you man for reposting this. <3

[–]Galbert123 13 points14 points  (1 child)

Read the whole thing. True story? I got a little lump in my throat.

[–][deleted] 0 points1 point  (0 children)

I would be quite surprised if that was true, but it's inspiring anyway.

[–]lbrownlbandit 4 points5 points  (0 children)

Holy fuck! That was the most awe inspiring thing I have ever read. R.I.P Craig

[–]Ardgarius 5 points6 points  (0 children)

holy shit I am actually crying from this story shit cut me deep

[–]rashnull 6 points7 points  (0 children)

This could be an amazing animated short!

[–]TRPTheRedLion 6 points7 points  (1 child)

That story was unbelievable bro. Thank you for sharing.

[–]DennisReynoldsAMA 8 points9 points  (0 children)

Yeah almost like you want to believe it

[–][deleted] 4 points5 points  (1 child)

What's this from? Or is this your own?

Awesome read.

[–]marinewannabee97 6 points7 points  (0 children)

It's a green text story from /fit/. Maybe it's the same guy who wrote it.

[–][deleted] 3 points4 points  (0 children)

Great read man. Thanks for sharing

[–][deleted] 2 points3 points  (0 children)

I sat down and reflected on my mentor of young, the guy that no one understood, the person who people made fun of and taunted and he had been one of the biggest impacts on my life. He was a man of very few words but his words had such a great impression on me. I felt very saddened like the world had just lost something very good, and didn’t even realize it.

This is so touching. I don't know if you made this up or copied it from somewhere but dam. This is good. It deserves attention.

Who was this?

[–]TheDialecticParadox 3 points4 points  (0 children)

Make this a post. This is an amazing story, even if it is made up.

[–]pantsoffire 1 point2 points  (0 children)

Thank you for reminding us of the quality of people older than us and the quality of teaching they have available to us- if we're worthy of teaching.

[–]1ToSeeAndToHear 1 point2 points  (0 children)

I don't care if this happened or not, it's a damned good story.

[–]top-notch-alpha 0 points1 point  (0 children)

Wow i almost cried at the end

[–][deleted] 0 points1 point  (1 child)

Damn, that's the best story I've read in a long time.

For real though, who deadlifts 315 their first time?

[–]An_All-Beef_Engineer 0 points1 point  (0 children)

He asked me if I had ever done deadlifts, and I had but not on regularly,

Not his first time. However still possible.

[–]Momo_dollar 0 points1 point  (0 children)

I get why you posted the story about Craig, doubt the OP or many others will.

[–]Igetitnow2 0 points1 point  (0 children)

I'm going to learn to deadlift now.

[–]bodiwait -1 points0 points  (1 child)

what if you're like Craig, few words and not good at confrontation. how do you learn to stand your ground in a social setting?

[–]AwesomeTheKid 0 points1 point  (0 children)

Confrontation is a shit test. AM or A&A

[–]HandsomelyYours 19 points19 points [recovered]

  1. Consistency: You can't overturn decades of shit diet and no exercise in a few months. Shit doesn't happen overnight.

New to lifting? Read that above out-loud and put it into your head NOW.

Beautifully said /u/manthefuckup_

Amazes me how a whole lot of people don't realize how huge of a role consistency plays in creating an aesthetic body. Fat loss and muscle gain are both hard work, and you will achieve neither if you expect shit to happen overnight.

Regardless of if you are cutting or bulking up, do your shit consistently, day-in-day-out. Like it or not, body composition changes take time. If you are a beginner and out of shape, it will take months (and possibly years) for you to reach your ideal body. So stop complaining why you can still see your belly after couple days of running on the treadmill for 25-min.

Stick to your exercise plan, and results will come, eventually. Consistency is very much overlooked, and extremely crucial.

[–]vagbutters 6 points7 points  (0 children)

Amazes me how a whole lot of people don't realize how huge of a role consistency plays in creating an aesthetic body. Fat loss and muscle gain are both hard work, and you will achieve neither if you expect shit to happen overnight.

I used to be fat once and this was the hardest lesson to learn of them all.

The good news/plus side for anyone who is fat/scrawny and reading this: with hard work you can lose fat (or gain muscle) at a much faster rate than you put it on in the first place, in most cases.

2 pounds a week of fat loss may sound like nothing, but think about how long it took you to get fat.

2 pounds of muscle a month may sound like nothing, but 20ish pounds in a year of muscle will make you look like a different person if your routine is good.

[–]Marcus1138 1 point2 points  (0 children)

This 100%. A little exercise done consistently beats a lot of exercise done sporadically. Back in high school before I'd ever touched weights and was a tiny 115 pound dude I started doing push-ups every day - probably only averaged 30-40 a day. But by the end of the year I had a better chest than any of my friends and would get tons of comments from both guys and girls at pool parties. Anyone can do that, and if you take it a step further and start using weights you'll look amazing in relatively short order.

[–]SubbaHubba 16 points17 points  (1 child)

If I had not fallen for the PUA bullshit which claims that game trumps looks, money, and status...

Had an FFM threeway with the first girl I ever kissed, so I thought PUA was the shit. That immediate success sabotaged progress for several years. I seriously believed that clever wordplay was all it takes to get laid, lol. Zero frame, though. And PUA doesn't prepare you for the fallout of zero frame.

Until I started lifting, TRP was just a tool to make sense of why there was such a huge disconnect between what I "knew" women are supposed to do, and what they actually end up doing.

Lift, motherfuckers, lift! There's very little else in the sense of a carnal ego boost than to see women involuntarily respond to the sight of your body. After a certain point, "game" becomes laughably obsolete.


[–]lilbro1984 2 points3 points  (0 children)

There's very little else in the sense of a carnal ego boost than to see women involuntarily respond to the sight of your body.

Aaand...the extra long/tight hugs I get from lady friends just so they can feel the muscles. I even had a massage therapist who's a friend of a friend comment that I was solid...last time I'd had a massage by her was last fall.

[–]FilthMonger85 58 points59 points  (17 children)

That program sucks.

Stick to a tested beginner workout that has you hitting body parts multiple times a week.

[–]Endorsed ContributorMarsupian 17 points18 points  (1 child)

Agreed, if you are going to lift 3x/week do a standard beginner full body program like SL or ICF. It gets you triple the frequency which is important for a beginner. Hitting a muscle group once a week is not enough, especially when you are starting out.

[–][deleted] 6 points7 points  (0 children)

He said to start with 5x5, then, after a year or so, use the OP's program.

[–]Hiimusog 15 points16 points  (2 children)

Honestly I hate seeing these fitness posts with generic tips and subpar programs, also when 95% of people in my gym lift horribly I have trouble trusting advice from a stranger over the internet.

Post some sources and then I will value your advice. (Photos of your own success, scientific studies etc)

[–][deleted] 0 points0 points

[permanently deleted]

[–]RedWinter88 3 points4 points  (0 children)

Where the fuck are your nipples?

[–]kittenhormones 2 points3 points  (0 children)


What is this?

[–][deleted] 1 point2 points  (0 children)

Seriously, this is shit programming. Especially for new lifters.

[–]Boovs4life 1 point2 points  (8 children)

Question. I'm a skinny fuck. Im 6'1 and weigh 140. My head is bigger than my body, my arms abd legs look like sticks.BUT, i have some stubborn lower belly fat that just won't go away. Everybody tells me to eat more so i can gain weight but I'm afraid if i do that my belly fat will increase. How do i gain muscle but lose this remaining lower belly fat?

[–]adam_varg 2 points3 points  (1 child)

You dont have enough muscles and you dont have low enough bodyfat which isnt evenly spread (genetics .. most people are uneven like that hence beerbellies).

So you are skinny fat. Not a bad case, propably few pounds.

So either cut it down by eating less calories. Or start bulking up, which is better idea since you are skinny and when you pack 10-20lbs of muscles and will be lifting shredding will get easier than now.

[–]AFCdood 4 points4 points [recovered]

Why do people come here, literally on a post telling them what they need to do (lift), and ask what they need to do?


You have tiny abs so that's why they're not showing. No amount of cutting will help you, you'll just look like a holocaust victim moreso than you already do. The cortisol comment is BS also, a clear case of fitness hamstering. Don't worry about the .5 lbs of fat covering your tiny abs, focus on getting bigger. NOW GO AND DON'T ASK THIS RETARDED QUESTION EVER AGAIN.

[–]Boovs4life 2 points3 points  (0 children)

A simple answer would've sufficed. No need to be a douchebag about it. Thanks for the advice.

[–]brettfromtibet 0 points1 point  (1 child)

It sounds like you have high cortisol maybe, caused by high stress. This makes it difficult to impossible to build mass as muscle gets broken down... And fat gets moved to the belly. Get your stress under control and see a personal trainer for advice on lifting and diet.

[–]Boovs4life 0 points1 point  (0 children)

They always tell me to eat a lot. That whatever i am about to eat, to double it but make sure it is clean food. They also said to do ab work outs to turn the remaining fat I have into muscle

[–]TightMouthLarry 0 points1 point  (0 children)

You can't spot reduce fat. Just lift and eat clean.

[–]CuzcoNOC 6 points7 points  (6 children)

A side note on Further Readings: 9... Girls love it when they get picked up. Every single girl I have been with has loved the fact that I can strict press them over my head. Best reason to strive for that 2 plate OHP.

[–]TRPrinny 9 points10 points  (1 child)

2 plates = 225 lbs - those must be some heavy girls

[–]el_superbeastooo 2 points3 points  (3 children)

2 plate OHP?! Holy shit dude. I just hit 135 for two brutal reps last week. Any tips for improving? Accessory lifts to help stabilizers etc?

[–]massivewang 1 point2 points  (1 child)

I do the reverse pyramid method, which helps me track progress, to illustrate:

  • 60kgx6 (~135 lbs)
  • 2 minute rest
  • 55kgx7
  • 2 minute rest
  • 50kgx8

Current progression:

  • 66kg x2 (~148.5 lbs)
  • 60kg x3
  • 55kg x4

Basically when you hit 6 reps on your first set, you up the weight 10% and continue. It's been a great way to lift heavy and track progress/gains. I like it a lot.

Whenever I'm doing a compound lift this way and feel like I can't progress, I start to do drop sets. Basically after that third set I decrease the weight 10-20% and do as many reps as I can (no rest). I usually do 2 or 3 drop sets, but if I'm particularly frustrated with my progress I'll go down to the bar. I am currently doing this with my incline bench and my OHP (just hit 90kg on my incline recently).

I'm limited by my eating as of now. I'm cutting so I don't know how much improvement I'll make. I started pressing 60kg in mid April, made the move to 66kg last week.

My other exercises on shoulder day are:

  • Arnold press 4x10
  • Seated dumbell clean and press - 4x10
  • Farmers walk
  • Facepulls 4x10

I feel like there's some carry over between my military press and my incline bench, they both went up 10% at about the same time (82kg->90kg for incline, 60kg-> 66kg for military press).

[–]el_superbeastooo 0 points1 point  (0 children)

Thanks for the detailed reply, your numbers are pretty impressive!

I started doing face pulls recently to help with posture (they help a lot) and already do inclined bench at 135 for 3x10. I've heard a lot of positives about pyramids/reverses but haven't found an entire program with them included which can be confusing to fit into an existing schedule like 531. I'll take a look at those arnold presses, and should probably do more dumbbell work and take care of my diet better.

[–]CuzcoNOC 1 point2 points  (0 children)

A hyperbolic time chamber. Lol. I started strength training when I was 15, I'm 21 now, and just last year have I been climbing above my own bodyweight. That being said, here's a few observations of mine.

If I don't do incline work, my OHP stagnates.

If I don't do my worksets with a full ROM(touching my upper chest on each rep), my OHP stagnates.

If I'm not including high rep overhead work, my OHP stagnates.

Sometimes my OHP just stagnates.

Accessory work has always been heavy dips for triceps and then I do a lot of face pulls.

[–]cubicpolynomial3 6 points7 points  (2 children)

Why shouldn't I wear underwear when I sleep?

"Semper ubi sub ubi."

[–]el_superbeastooo 3 points4 points  (0 children)

Yeah that line was weird to me too.

[–][deleted] 2 points3 points  (0 children)

The same reason cold showers are good for your testosterone - balls like cold. Also, you'll sleep better and every additional hour of sleep translates to roughly 10% more testosterone by some researches. Google it.

[–]throwawaycomedian95 4 points5 points  (4 children)

How would you recommend a student preparing a meal plan for bulking?

[–][deleted] 6 points7 points  (0 children)

TDEE +200-500 calories: 0.8-1.0g of protein per lb of body weight, ~70g fat and the rest carbs

[–]vagbutters 1 point2 points  (0 children)

Depends on your budget and how willing you are to eat protein that is tougher to take in.

I used to not earn anything in college so I would keep my spending to a minimum. I would focus on buying chicken breast or fish on sale, keep a keen eye on certain brands of whey if they went on sale, and make sure that my macros were fine.

I used to eat stupid amounts of chicken, especially, eat some fruit for carbs, avocados/nuts for fat, and some nutritious filler foods. I actually got sick of looking at chicken breasts after my first bulk during college.

[–][deleted] 3 points4 points  (0 children)

Keep these posts up I like em. I'm by no means a beginner but I like these simple, comprehensive guides. I lift, still gotta diet. I need to buy clothes. You're helping me out, man.

[–]SalomonG18 4 points5 points  (17 children)

Any one know ways to burn love handles?

I've been gyming for about 4 months and have lost about 15 lbs of fat but I can't seem to lose the love handles. The only reason I refuse to wear body tight close...

[–]acameric 20 points21 points  (6 children)

You just need to lower body fat %. There is no such thing as spot-fat burning. Where your body decides to store fat is entirely genetic, the only thing you can do to get rid of fat spots, is to lower body fat %. If nothing is changing for you, you either need to start progressing in weight lifted while maintaining bodyweight, or maintain weight lifted while losing bodyweight.

[–]el_superbeastooo 2 points3 points  (4 children)

How low do you need your body fat to go though? I'm currently at 15%ish body fat and have love handles that just won't go away. Been working out for about 3 years and lost a lot of weight. Currently 6"1 and 210 pounds.

Even at my lowest bf which I estimated around 10% there was STILL a remnant of the love handles. Nowadays it seems like the moment I eat something it goes STRAIGHT there.

I follow a wendler 531 program and do hiit cardio on the rest days to keep lean. My biceps and forearms have visible veins. I really don't want to blame it on "muh genetics".

[–]Purecorrupt 2 points3 points  (3 children)

Based on what I've read I would advise cutting ~15 lbs. My rational below.

Side note - I am not a professional.

Assuming 210 lbs and 16% body fat.

Assuming this means 176.4 lbs of lean tissue and 33lbs of fat.

Assuming 10% body fat is abs.

Assuming you are lifting weights and not reducing resistance. (Volume may decrease on a cut, but you should not decrease resistance).

Assuming abs = loss of love handles

One would need to cut 12.6 lbs of fat with 0 muscle loss.

In order to lose mass you need to be in a caloric deficit. As mentioned ~500 calorie deficit a day = 3500 calories a week = 1lb of fat. Losing faster leads to higher risk of muscle loss.

In order to minimize muscle loss you need to theoretically intake .86g/lb per lean tissue = 151.7g protein every day.

Other things I've read say to take 60% of you weight(or lean mass) in grams of protein if you lift. 80% if you do cardio. 100% if you do both.

Genetics still come in to play. You may genetically need to be closer to 7-8% for abs whereas someone else may need to be 12%. You also have to be honest with yourself on whether you are really ~15% or that is a grossly underestimated.

[–]el_superbeastooo 0 points1 point  (2 children)

Thanks for the detailed and thought out reply! I'm already eating at a deficit but if I'm being honest I haven't been making sure I get enough protein every single day. It sucks to have solid definition on my upper body and still have love handles. My abs are blurry but there but the lower back fat is just incredibly persistent. I've got to track my micros better.

[–]adam_varg 1 point2 points  (1 child)

Dont forget to take in equation that fat cells dont go nowhere, they just deflate with fat loss. When they get to their max size body will make new. So if you were fatso in past your 'skin' will look thicker and if you had very uneven bodyfat during fat times you will have those parts thicker then wholelife skinny person.

[–]el_superbeastooo 1 point2 points  (0 children)

Yeah I think I read that somewhere and didn't want to accept it. I'll try and keep shredding, it's gotta come off sometime. Either that or thicken my lats up so it's not as noticeable.

[–]SalomonG18 0 points1 point  (0 children)

Alright. Looks like I should be eating healthier than I currently am. Thank you

[–]slay_it_forward 3 points4 points  (4 children)

Look up ketogenic diet. Do it for a month and see how you look / feel.

Or go paleo, which is a bit less harcore.

I would wager it's your diet at this stage, not your effort in the gym.

[–]SalomonG18 -1 points0 points  (3 children)

You're most likely right. I've been slowly cutting out fatty foods out of my life. I looked up keto. Hopefully it works out although bacon seems like a very fat food

[–]slay_it_forward 2 points3 points  (1 child)

You're making it obvious you don't know much about diet. Fats are good. Nuts, avacado, olive oil, fish, etc. these are good fats. Bacon is not ideal but the point of the keto diet is to get your body running off fat instead of sugar (your body processes breads, pastas, carbs as sugar). I'm guessing with your body type you need something a bit extreme to get the extra fat off.

Fats are not the enemy. Sugar is, which includes all carbohydrates.

[–]SalomonG18 0 points1 point  (0 children)

You're right... my diet has mostly been staying off fast food and watching my calories and protein intake

[–]Blaat1985 1 point2 points  (0 children)

Very bad idea. Cutting out fat will fuck up your hormone profile and lower your testosterone.

[–]el_superbeastooo 1 point2 points  (0 children)

I've been lifting for about 3 years now and lost over 70 pounds. STILL cannot fully get rid of those love handles. I think it's mostly genetics coupled with a sub par diet (working on it...). Even with having veins popping on my biceps and forearms and 15%ish body fat, it's a persistent fat deposit I just can't shake. I've read that inclined sprints (hiit) are good for tightening up the midsection, will be trying that out. Hope it works out better for you.

[–][deleted] 1 point2 points  (0 children)

I had the same problem. It's the diet. If you want to get leaner than lean, every bite counts...http://www.menshealth.com/fitness/how-to-get-lean

[–]Dollar_thief 1 point2 points  (1 child)

Have a look at the "Warrior Diet". It's essentially intermittent fasting where you have one meal per day and a large meal at night which mimics the eating schecdules we would likely have had as hunter gatherers. You can eat nuts, berries, small amount of fruit during the day.

Since starting this diet I've had much more energy during the day since my body isn't constantly metabolising, and I sleep better than ever after a large meal. Your body adapts to the new diet within a couple of weeks and you no longer feel hungry during the day, and when you get to eating dinner it tastes better than ever.

The best part though is that during the day you are essentially fasting so fat and "stubborn fat" slowly burns off, I've noticed great results around my abdomen and hips.

It also encourages you to plan your daily meal into different stages, starting with leafy vegetables and salads, to protein rich foods, and finally to carbohydrates, meaning you are more picky about what you are putting in your body.

For more info check out this article

[–]SalomonG18 0 points1 point  (0 children)

Seems pretty hardcore to start. But I'll give it a shot after I understand how to eat during this diet

[–]psionicsickness 5 points6 points  (22 children)

So I'm a bartender. Let's bypass all the, "stop drinking" advice, it's not going to happen, it's part of my trade and how a grow and cultivate my following. I'm not getting wasted all the time, but I definitely have 2-6 drink every other night.

I'm looking for a workout and a diet that works with about 200-400 empty alcohol calories that I consume for my trade.

Any suggestions?

[–]KenMastersMD 8 points9 points  (0 children)

2-6 drinks every other night is hazardous to your health. More than four drinks in one sitting or more than fourteen in one week, as a male, puts you at high risk for alcoholism and is not recommended by the national institute of health. Do with that information what you will.

[–][deleted] 5 points6 points  (3 children)

Run 4 days a week in addition to lifting. Or swim. I'm growing fond of swimming lately.

[–]psionicsickness 1 point2 points  (2 children)

I love swimming. My problem is a lack of indoor pools, I'm always in so much better shape in fall than any other season.

I hate running, I think I just need to learn to love it.

[–]Xenotheos 0 points1 point  (1 child)

Running isn't your only option, especially if you go to a gym. Rowing, biking, stair climb, plyometrics. Everything but plyometrics, as well as running, you can do with HIIT which is more efficient. Pretty much everyone uses music and it helps to both make it more enjoyable and as a motivator.

If you really want to swim there should be at least one gym/health club in the area with a swimming pool. I live in a town with less than 100k pop and we have at least 2 major ones. Of course they are more expensive memberships than a pure weight/cardio machine gym but that's only logical.

[–]massivewang 0 points1 point  (0 children)

I hate running as well, I prefer cardio as an acitivity (roller blading, stand up paddle, boxing lesson, etc). Is there an activity you can get involved in? Flag football 2x a week? Club soccer? MMA gym? Crossfit?

As it stands I do a five day split in the gym and the idea of adding 30-45 minutes of cardio is not pragmatic as I'm already at 75-90 minutes with warm up, stretching, and weights.

What I've done is altered my warmup. My 15 minute walk at 4mph now includes a 10% incline, which ends up in me burning double the calories of what I normally would (225 vs 112).

[–]refusewool 2 points3 points  (0 children)

What are you drinking? 2-6 pints will be a lot more than 200-400 calories so I assume it's some kind of spirit

[–]adam_varg 1 point2 points  (0 children)

If you drink more than one drink at night after training (especially if you dont lift at morning) your recovery will be significantly fucked up.

Body fighting with poison, fast calories etc sat aside, alcholol dehydrate you and is diuretic (so you drinking water to even it wont help much). When dehydrated your protein synthesis and such is fucked up.

Try to get training on days when you have non drinking night.

[–]acetylcysteine 0 points1 point  (5 children)

lift and train harder/more, to burn those extra calories. i guess stick to liquor if possible.

[–]psionicsickness 0 points1 point  (4 children)

That was the one big pointer I got, it's now mixed liquor instead of beer for me, I love beer, but the calories are stupid expensive.

[–]carbon480 0 points1 point  (3 children)

Miller Lite and Michelob Ultra are damn near calorically efficient as straight vodka and you get extra hydration.

[–]psionicsickness 0 points1 point  (0 children)


I guess I should learn to love it.

[–]banginasgard 0 points1 point  (1 child)

I thought alcohol was a diuretic and de-hydrated you?

[–]carbon480 0 points1 point  (0 children)

Absolutely, but 95% of a beer isn't alcohol, it's mostly water. Compare that to 80 proof liquor, which is 40% alcohol.

Obviously water is better health wise for most people, however I was responding to someone who was looking for options that involved alcohol.

[–]DennisReynoldsAMA 0 points1 point  (5 children)

What's your goal? Are you fat? Are you a twig? You want to get bigger you eat more, even though you get shitty empty carbs, compensate by eating lots of meat. You want to lose weight? Don't eat breakfast and lunch and eat after that up until 10pm and you're good. Low calories. Look up lifts for body groups on bodybuilding.com and you'll be good.

[–]psionicsickness 0 points1 point  (1 child)

I'm mildy overweight, nobody would call me fat, but my stomach is a keg, not a six pack. Definitely interested in toning, but my experience with most of my fit friends is "their" workout. Been out of the military for 5 years, don't have nearly the stamina nor the recovery I once had. Trying to find a way to ease into a diet and workout, not a EXTREME FAT BURN SYSTEM that leaves me totally broken over the next few days.

[–]DennisReynoldsAMA 0 points1 point  (0 children)

Start intermittent fasting lean gains. Basically to make it simple, don't eat breakfast and lunch for a month or two. East mostly meat and drink lots of water when you're not eating breakfast and lunch. Very simple, and don't forget to count how many calories you're consuming and always remember to lift hard.

[–]I_Luv_Procastinating 1 points1 points [recovered]

Hey, I'm guessing you're really experienced with dieting. I'm kinda lost on what my goal should be right now. I'm 6'5" and about 230lbs. I've got a bit of big belly but I can hide it well with good posture. My overall goal is just to get jacked aesthetically but not sure if I should cut or bulk up. What do you think?

[–][deleted] 0 points1 point  (0 children)

Start with a moderate bulk. Don't eat like crazy, but focus on getting your ass to the gym and eating enough good stuff to support growth. Go for lean gains, as much as possible.

Then, once you've seen your lifts improve and have some momentum in the gym, go on a hard cut. Hard cut. Keep working out to maintain though

It will probably take a few months at least before you're ready for that cut. I would moderate-bulk until Christmas if you start now, then start your cut with the new year after the holidays

[–]DennisReynoldsAMA 0 points1 point  (0 children)

Depends on your body fat percentage. If you can see abs but your arms are small then you should bulk, but since you have a big belly you should cut. I suggest you count your calories. THIS IS THE MOST IMPORTANT PART OF LIFTING. If you don't count your calories you might as well not lift because you're not going to be reaching your goal. Sup reading breakfast and lunch for a month. And skip lunch hour and go lift, then after that go eat until 10pm. What I'm suggesting is intermittent fasting for fat loss it works. Look up intermittent fasting lean gains and do that I can't link it right now.

[–]jakemason001 0 points1 point  (0 children)

Try watching this video! This fitness trainer explains very well how to lose fat even while consuming alcohol.


[–]fingerthemoon 0 points1 point  (0 children)

Try a NorCal Margarita. It has the lowest carbs and is probably the healthiest alcoholic beverage.

The NorCal Margarita recipe can be made in a few simple steps. Make sure you use a 20 ounce glass:

  1. Pour 2 shots (3 ounces) of 100% agave tequila.
  2. Add juice + pulp from one lime.
  3. Add ice and shake.
  4. Fill glass with soda water.
  5. Garnish with salt, if desired.

Muddled mint also goes well, for a mojito-esque twis

[–]0xdada 9 points9 points [recovered]

On the third day he realized that there is no point in getting measured for a suit until his 5rm deadlift passes 315lbs and his chest measures larger than his waist. But then he's earned it.

There are good hong kong / indian tailors in most major cities these days, so price isn't an excuse. Buying off the rack: not even once.

Going bespoke takes experience, which is expensive, but I might do a post on it if there were interest.

[–]An_All-Beef_Engineer 0 points1 point  (0 children)

Please do.

There's always interest here.

[–]NiceTryDisaster 3 points4 points  (0 children)

Can we get to see a few pics of what your body looks like? Of course crop out the face

[–]mehdreamer 1 point2 points  (0 children)

[–]StoleYourBucket 1 point2 points  (0 children)

For anyone that is just getting started (or thinking of it) I just want to share my experience with you.

I am in my late 30s. Lifting is something I have flirted with over the years. Thinking back, the times I was lifting are the times I felt the best. A couple of months ago I decided to get off my ass again and get back into it, and let me tell you, it was fucking hard. The first time I felt like I was going to die after. I struggled with weight I used to cruise through. But it slowly gets easier. If you're working hard it's still going to kick your ass. But that's how you're going to get results. The older you are and the more sedentary your lifestyle, the tougher it is going to be to start. It's going to take some mental toughness. Stick with it. It will get better.

I'm 6' tall. I started on April 16 at 204 lbs, 25% BF. I've been running a 500 calorie deficit to shed some weight and have been eating much better. I'm down to 189 today at 20% BF and my belly fat is almost gone. I have way more energy than I did before starting. My posture is better. I'm more confident. I'm sleeping better. I could go on and on and on.

Discipline is everything. The reason SL 5x5 gets recommended so much is not because it's going to get you jacked. It's because it hands you the consistency you need to discipline yourself on a silver platter. You get good exercises that target important muscles on a regular schedule. All you have to do is follow it.

Mastering your diet can be tougher. If you need a program to help you stick to it seek one out.

[–]Grymeey 3 points3 points [recovered]

Why do people keep recycling the same advice and not coming up with any new content?

[–]acameric 9 points9 points [recovered]

Because the sub is for people who are just getting started; If you want quality content, do some research and you will find that there are plenty of people that are consistently producing high quality and researched content on unexplored or underexplored topics.

Stop moaning at an environment for not being and giving you exactly what you want.

[–]Grymeey -1 points-1 points [recovered]

I am well aware of this, it just seems like a broken record that keeps being spun.

[–][deleted] 1 points1 points

[permanently deleted]

[–]adam_varg 0 points1 point  (0 children)

Clothes wont fit.

Silver lining is when they dont because of muscles you have body girls are attractes too.

Get it tailored (T-shirts and hoodies too) there isnt other way and you will look league better than people with untailored clothes.

[–]dyed_red 0 points1 point  (1 child)

Good post.

Not sure what conclusion to draw about the majority of people in TRP when a post like this gets 5x the upvotes of a post about the science behind lifting and nutrition, though

[–]sadbasturd99 0 points1 point  (0 children)

the conclusion to draw is that it is broscience nonsense

[–]erikor 0 points1 point  (0 children)

The guide could use some more in the motivation section. This didn't give me any motivation at all and all that hard work with barely any noticeable results for a long time requires a lot of motivation.

[–]Brap180 0 points1 point  (0 children)

I was not ready for the feelz

[–]Momo_dollar 0 points1 point  (0 children)

After reading this , and your other stuff, I understand why someone posted the story about Craig.

[–]paulwalkr 0 points1 point  (0 children)

Link #2 should go to leangains.com. Martin is the father of modern IF.

[–][deleted] 0 points1 point  (0 children)

Quick question:

Pre-workout mixes for 1st year beginners, yes or no? I bought some Hyde, about halfway through it, and the pump I get is INSANE, but I'm worried I will become dependent on it.

[–]meburpme -1 points0 points  (1 child)

Hey man I don't mean to take a huge dump all over your post -- it's good content -- but there's other alternatives for exercise than just lifting

i would like to take this opportunity to promote martial arts. I personally just started boxing and I'm loving it. I love the feeling of punching a bag, venting my frustration, and learning a useful skill for self defense.

I'm sure others share the same sentiment

My $0.02

[–]DennisReynoldsAMA -1 points0 points  (2 children)

Radu Antonio doesn't look like he lifts. Greg ogallagher is better for intermittent fasting, but his ideas of intermittent fasting all the time is gonna keep you small. I did intermittent fasting for 3 weeks and dropped 2% body fat but felt so small at 170lbs, I'm now at 185lbs and bulking over the summer (best time for bulking) and i feel a lot bigger and that's key.

[–]acameric 0 points1 point  (1 child)

You can do IF while still eating at maintenance or bulking.

[–]DennisReynoldsAMA 0 points1 point  (0 children)

That's true but bulking gets hard when you're busy and have to find space between your feeding windows to eat while IF.

[–]erikor -1 points0 points  (0 children)

I spent a lot of time learning lifting when i made my last attempt to make sure that i did it right i know how now but i was unable to keep doing it. I did it for a few months and got significantly stronger and a little bigger but i never got anything out of it, there was nothing to lose from just sitting and home instead of lifting. I never did it to get girls but i also had no strong desire to get very fit, it was just a lot of had and boring work for barely any reward. The "motivation" link under further readings was just about how much girls like it and i haven't heard anything else for motivation either.

[–]sadbasturd99 -5 points-4 points  (0 children)

More garbage being fed to naive young men.

[–]acetylcysteine -2 points-1 points  (2 children)

i dont believe overtraining is possible with aesthetic style training. if anything it's undersleeping and undereating, but not overtraining.

[–]Focusi 0 points1 point  (0 children)

The thing is if you are undereating / sleeping then too much workout can become a problem. I have shorter workouts with more focus on heavy weights when I cut compared to bulk since my body can't handle as much work without energy and nutrition

[–][deleted] -3 points-2 points  (0 children)

please stop with the gay clickbait post titles

[–]ManowaR1488 -5 points-4 points  (0 children)

I believe you can replace lifting with a martial art like Brazilian Jiu Jitsu if you wish.

WTF's with the downvotes...it will give you everything mentally that lifting will, and way more