What sort of diet/exercise should I do to look better?
November 28, 2015 1:30 PM Subscribe
I'm interested in looking more attractive for myself and my partner. In particular, I'd like to improve definition and increase size of my arms, chest and abs. What specific exercises and dietary changes will best achieve this?
A bit more detail on me: I'm in fair shape. I bike and climb regularly. I eat a fairly healthy diet that's ~50% Soylent and ~70% vegetarian. My vital statistics are
A bit more detail on me: I'm in fair shape. I bike and climb regularly. I eat a fairly healthy diet that's ~50% Soylent and ~70% vegetarian. My vital statistics are
- 6'2"
- 180–190lbs
- 12–14% body fat
- BMI: 23–24
If you're a climber, you're probably doing a lot more pulling than pushing - a good use of gym time would be tricep work, overhead presses, and pushups or bench press. Those will all fill you out in areas you're likely to be lacking - delts, triceps, and chest.
I can't comment on your diet because 50% soylent is beyond my scope of knowledge, but make sure you're getting a decent amount of protein. 1g per pound of bodyweight is a rule of thumb I've heard, but you may have to play with it a little and see.
posted by restless_nomad at 1:48 PM on November 28, 2015
I can't comment on your diet because 50% soylent is beyond my scope of knowledge, but make sure you're getting a decent amount of protein. 1g per pound of bodyweight is a rule of thumb I've heard, but you may have to play with it a little and see.
posted by restless_nomad at 1:48 PM on November 28, 2015
The dude I know who looks built says low weight, lots of reps (until exhaustion) worked for him. I have no idea if that's the standard advice, but if the standard advice fails you, there's always that.
posted by easter queen at 1:49 PM on November 28, 2015
posted by easter queen at 1:49 PM on November 28, 2015
Generally if you're lifting for hypertrophy (big muscles, as opposed to purely strong ones,) 3 sets of 12-15 reps at a weight that you can finish but only barely is generally suggested. Any more than that and progress is likely to be glacial.
(Also, I'm assuming you're a dude - women's muscles generally work a little differently, and I'd say go straight powerlifting if you're female. If you're nonbinary, you probably need to talk to someone who's been there, endocrine-wise.)
posted by restless_nomad at 1:53 PM on November 28, 2015 [3 favorites]
(Also, I'm assuming you're a dude - women's muscles generally work a little differently, and I'd say go straight powerlifting if you're female. If you're nonbinary, you probably need to talk to someone who's been there, endocrine-wise.)
posted by restless_nomad at 1:53 PM on November 28, 2015 [3 favorites]
I tell my clients that losing body fat is at least 80% what you put in your mouth and 20% what you lift.
I usually recommend Keto/Low Carb High Fat, and they get amazing results from that, but you are already doing Soylent and vegetarian.
Make sure you are truly a vegetarian and not a carb-itarian, which is the mistake that I personally made.
You're already pretty active, so I would recommend signing up for MyFitnessPal and really dialing in your macros (Fat/Carbs/Protein) and keeping track of everything you put in your mouth and account for all exercise. My own personal workout is about 90% bodyweight exercises, and I love the functionality of it, similar to your own experience with climbing. Maybe toss in some more body weight exercises and even some yoga?
posted by Major Matt Mason Dixon at 1:56 PM on November 28, 2015 [4 favorites]
I usually recommend Keto/Low Carb High Fat, and they get amazing results from that, but you are already doing Soylent and vegetarian.
Make sure you are truly a vegetarian and not a carb-itarian, which is the mistake that I personally made.
You're already pretty active, so I would recommend signing up for MyFitnessPal and really dialing in your macros (Fat/Carbs/Protein) and keeping track of everything you put in your mouth and account for all exercise. My own personal workout is about 90% bodyweight exercises, and I love the functionality of it, similar to your own experience with climbing. Maybe toss in some more body weight exercises and even some yoga?
posted by Major Matt Mason Dixon at 1:56 PM on November 28, 2015 [4 favorites]
You have to lift heavy to get bigger. If you have access to free weights, check out starting strength, otherwise crossfit is a good source of challenging bodyweight exercises / workouts.
I wouldn't focus on losing weight while you start up a lifting routine - you're going to have a hard time gaining strength while restricting calories. Lift for six weeks or so, eat when you're hungry, gain some muscle, then tweak diet if you aren't happy with your progress.
Also: eating disorders are a problem in bodybuilding communities. Don't get the impression from photos taken at shows that it's realistic or healthy to have super-low body fat all the time. Take care of yourself. Don't conflate swole and healthy.
posted by momus_window at 3:15 PM on November 28, 2015 [5 favorites]
I wouldn't focus on losing weight while you start up a lifting routine - you're going to have a hard time gaining strength while restricting calories. Lift for six weeks or so, eat when you're hungry, gain some muscle, then tweak diet if you aren't happy with your progress.
Also: eating disorders are a problem in bodybuilding communities. Don't get the impression from photos taken at shows that it's realistic or healthy to have super-low body fat all the time. Take care of yourself. Don't conflate swole and healthy.
posted by momus_window at 3:15 PM on November 28, 2015 [5 favorites]
Swimming 1000m 3-4 times a week did wonders for building up my chest, shoulders, triceps and abs in just a few months. It's like a super high rep (300-500 per side, depending on your stroke efficiency) total body workout.
For definition, the expression I've heard is that abs are made in the kitchen, not the gym, which is a clever way of repeating what others are saying, that it comes down to dieting away the fat. I wasn't as good at that.
posted by cardboard at 4:14 PM on November 28, 2015
For definition, the expression I've heard is that abs are made in the kitchen, not the gym, which is a clever way of repeating what others are saying, that it comes down to dieting away the fat. I wasn't as good at that.
posted by cardboard at 4:14 PM on November 28, 2015
Honestly, if you're 12-14% body fat at this point, you don't need to be dieting away the fat - you don't really have much to begin with. You want to bulk. Look for forums where people discuss bulk/cut cycles, as that may be more helpful. Reddit can be a cesspool but the r/fitness community is pretty decent.
posted by hepta at 11:22 AM on November 29, 2015 [1 favorite]
posted by hepta at 11:22 AM on November 29, 2015 [1 favorite]
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Make your arms and chest bigger by lifting. People overlook triceps, this is 2/3 of arm size. You didn't mention delts but that will also help you look more like a triangle.
Meathead wisdom says to eat massive quantities of protein. I personally think this is BS and I've gained size on a normal diet.
Lift heavy; restrict calories - a lot! You're going to be "that guy" - and weigh yourself every morning after you pee.
posted by ftm at 1:36 PM on November 28, 2015 [2 favorites]