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How do I get rid of arm and chest fat. I’ve been working out and dieting for about 3 months and I’ve lost 10k so far. I feel the weight loss in my abdomen, hips and waist but my arms and chest still have lots of fat. It makes my clothing fit completely weird. The bottom is free flowing but the top makes me look like a woman without a bra.
Free and simple app to add exercises and track weights and sets? I don’t want all the bloat and bs
Hevy... free version is good, paid isn't that expensive and has a few added benefits. Has most lifts and keeps track of best set volume, 1RM, and other info.
Thanks!
Half joke, half not: how do I stop my forearms and calves from getting bigger?
I’ve been lifting for about 6 months. I started out pretty skinny (I liked the look! I just didn't like the health issues) and I’m happy with the progress, but my forearms and calves are starting to bulk up. Where I’m from, that’s not really the "look". I’m going for more of a femboy/slender aesthetic and the Popeye forearms are killing the vibe.
I want to keep working on my biceps (I currently do dumbbell preacher curls) and stay healthy, but I want to minimize the "lower" limb growth as much as possible.
My goals might not be your goals, but I’m really just trying to keep my silhouette slender while staying healthy.
I stopped taking creating for 7 days after 3 months of regular use. Now I feel that I can't do the same exercises with the same intensity. Can it have anything to do with cutting of creatine? It surely can't have such effect so soon, right?
placebo
Is there a way to describe Kelsey Grammer's body type circa Frasier to a potential coach or even just Google? I'm not looking to get jacked or, frankly, lose a ton of fat, just have enough muscle underneath that it looks... purposeful, for lack of a better term. Very large image for reference.
I think you can just show your trainer the image
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Hello, I started to go to the gym recently and I have been following r/fitness beginner’s routine. Their first workout is barbell rows, bench press, and squats. Their second workout is chinups, overhead press, and deadlifts. I can’t do bench press, overhead press, and deadlifts as I cannot lift the bar up. I go to Planet Fitness and they have a Smith Machine and I cannot lift their bar up. I have been replacing bench press with dumbell bench press, overhead press with seated dumbell press, and deadlifts with arm workouts such as sidedumbell raises, tricep extension, and bicep curls. These are probably not the best alternatives for the original workouts as I was trying to find different workouts in the gym after I realized I can’t lift the bar. What workouts should I do to be able to lift the bar?
The dumbbell bench and overhead press you're doing will strengthen the muscles you'll use to eventually use a barbell.
A better deadlift substitute would be something like hyperextensions, which you can add weight to, or dumbbell deadlifts.
For deadlifting, hyperextensions will only strengthen the relevant muscles in your posterior chain, but dumbbell deadlifts will strengthen your grip too, which might be limiting you. Rows of any kind (barbell, dumbbell, or machine) will also help with some relevant back and grip strength.
Dumbbell variations are fine substitutes. Why not do dumbbell deadlifts?
So for the presses doing them with dumbbells is a good first step when you get to doing those at a weight of 35-45 lbs you should able to switch to bar (depending on weight) for the deadlift I would look up what muscle groups it uses and found other workouts to strengthen those muscles together
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I love deadlifting and made great lower body progress overall with building muscle. It looks like that I might have been blessed with overly good glute growth genes. I like my butt as it is now, but it just keeps growing. I don't want to stop deadlifting. Now Gemini said I should try trap bar squats to limit glute stretch/activation. Does anyone have similar experiences and/or some tips?
You sure it's not mostly fat?
Yes
How much do you squat and deadlift?
Another male butt post. Weird. Yeah ignore AI and Embrace the booty my Goodman. And or get leaner. Your ass can only be so big when you have a low bf%
I got a dump truck from strongman and according to my GF it's my one redeeming quality.
Every hinge or squat variation is gonna work the glutes. It's kinda hard to live without them.
So ask yourself what matters more. Getting better and stronger, or having a small ass.
What is weird about men thinking about their butt?
I really don't care too much about what my gf thinks about my ass (-btw she thinks it's perfect as it is and also doesn't think it needs more growing) I just want to feel good in my body and about myself :)
I know that I won't be able to not work the glutes at all, but I'm sure there are variations and possibilities to limit/reduce that. I mean people ask about how to focus glutes in their workouts all the time, so there has to be an opposite to that
Your glutes, like any other muscle, aren't gonna get enormous out of nowhere. Just train normally, don't overthink it. You don't need to do glute isolation work, but you also don't need to purposefully choose exercises that minimize their activity either. Plus, you'll likely be accidently ignoring your hamstrings if you start trying to avoid glute activation in compounds, which isn't a good thing.
My glutes did absolutely get enormous out of nowhere without intentional isolation work though. Your point about the hamstrings is one I will definitely consider
Is it gonna hinder me significantly if there's maybe 1 or 2 days a week where I don't quite hit my protein goals (.8g per pound of bodyweight)?
Depends on how far off you are. If you have zero protein, yes, it will hinder you. If you're short by 30g, no, it won't hinder you.
I'll go out on a limb and posit: for skinny guys on a bulk, it'll be the sustained caloric surplus that's important. A smidge under on protein just means more refueling carbs.
nah. people can grow on .45g/lb.
I’ve just started going to the gym with a personal trainer twice a week, and this is a big step for me. I’ve been fairly sedentary most of my adult life, aside from walking and the occasional bike ride, so strength training is completely new territory.
It’s only been three weeks (six sessions), but I’m already loving lifting and finding myself itching to get back to the gym between sessions. My main goals are to get stronger, fitter, and healthier - though I won’t lie, I’d also love to lean out and lose some weight.
For context: I’m 35F, 168 cm, ~80 kg, and currently overweight. That said, my weight is mostly in my lower body and I’m fairly well-proportioned, so people often guess I weigh less. My weight hasn’t changed yet (which I expected), but I already feel stronger and my arms and legs look and feel leaner.
Here’s where I’m confused: how should I be eating now that I’m working out?
My trainer told me not to stress about food yet and just focus on getting more protein. But when I started reading about macros, I saw recommendations of 120–160 g of protein per day, which feels huge. I’m worried that if I try to hit 100+ g, I’ll end up overeating - but if I don’t, I’ll slow my progress.
I usually train in the late afternoon, and afterward I’m honestly not very hungry. Often a single yogurt is enough to fill me up.
So my question is: Should I be eating more just to hit protein targets even if I’m not hungry? Or is it okay to let appetite guide me for now?
Maybe this is obvious, but just in case, eating more protein would mean that you'd need to eat less of something else. It's about making better/different decisions. Like, instead of reaching for a bag of chips, have some cottage cheese instead.
I fully agree with the advice to not stress about it. Just take a big picture view and think about your diet as a whole rather than day-to-day specifics if that helps. Just make healthy(er) choices and try to prioritze lean proteins when you can. Don't focus so much on 160 grams, just focus on increasing from your current amount.
Be generous and patient with yourself. It's marathon not a sprint, yadda yadda. Gradual, sustainable change is where you'll find long term success.
To be honest, now that I have started looking at macros I see how counterintuitive eating well can be. For example, it's hard for me to believe that eating three eggs and one slice of bread would be better than two eggs and two slices of bread, since eggs are much more filling.
Ha, I'd find the two slices of bread more filling. But that really highlights the individual nature of this. You need to experiment and try different things to find what works best for you.
But also, that is what is so helpful about looking into the actual numbers. You'll have the data in front of you to help make objective decisions.
I actually agree with the trainer. Don't stress about how much to eat right now. Aim to get protein in, maybe look to add some more fruits and vegetable to your diet, then eventually, once you've built a habit, start reducing portions to hit your weight goals.
Your weekly routine can only contain two bicep isolation, two tricep isolation, and two ab (in addition to main lifts and compound lifts). What are you picking for those 6?
Hammer curls along with db curls because they make my elbows feel better. Push downs and Overhead tricep extension because they also make my elbows feel better. Beyond that? I already do a good deal of tricep-focused compound movements (close grip bench, jm press) and bicep emphasizing compounds like close grip weighted pullups, so I don't necessarily need additional movements.
For abs, I guess modified curl up and bird dog from Stuart McGill's big 3, replacing side planks with heavy suitcase carries. I find core stability to be key for helping my lifts move good.
This really isn't the insightful question people tend to make it out to be. Over the course of your training career, even if this limitation never changes, the exercises can and will.
For example, a few months ago I was doing pallof presses and hanging leg raises. Now I'm doing GHD sit ups and KB windwills. When I want to switch away from those, I will.
So just pick any two curls, any two extensions, and any two ab movements. If and when you don't want to do those any more, pick different ones. There is no best two. They all do the same thing(s).
Seated alternating DB Curls, incline DB Curls. Overhead cable tricep Extensions, JM Presses. Cable crunch, GHR situp. When you say abs I assume you mean specifically the abdominals not just core work in general.
Otherwise most of my "core" work is actually targeting the QL and Erectors.
Why? Because I like them. And they seem to work well for me.
Never heard of ghr sit-ups until now but god damn do those look intense
Recently I started doing chest press every other day from bench press. I know wrist position is important on bench press. How about chess press (machine) it’s kinda hard to have straight grip because of handle.
The same principle applies on the machine. What kind of handle does it have that makes proper positioning difficult?
It’s same position of grip as barbell but the handle kinda thick for me grab fully.
On a machine you don't really need to 'grab' it. You could use an open palm and still be able to push it.
Set the handle on the meat of your palm, in line with your wrist, and let your fingers do whatever. Push away.
If it’s open palm. Wouldn’t wrist be tilting upward completely? I thought perfect position is 0 tilt. (Sorry still new)
You can see the proper way to grip a bench in Stronger by Science's "how to bench" article: https://www.strongerbyscience.com/how-to-bench/#unracking
If you seat it in your palm proper, your wrist will be cocked back, and it will cause wrist pain in the bench and likely the machine press. If it's on the meat of the hand, like in the picture, it will be directly over your bone, and not be supported by the tendons of your wrist.
I see. Thank you. I’ll read through that.
I just said to the reinforce the point that you don't necessarily have to grab the handle. On a machine the handles aren't going to roll or fall out of your hands.
A zero degree tilt of the wrist is not a strong position to push from. You'd only have your thumb supporting the bar (or handle). You want the bar on the meat of your palm directly over/inline with your wrist, and that will require some bending of the wrist joint.
If you google "barbell bench wrist position" you'll find plenty of images showing the correct bar and wrist positions.
I see. Thank you. Will try that way :)
Hit a plateau on bench press and my weak point is definitely exploding out of the bottom of the lift. Once my triceps take over I'm fine. Anybody have any variations that might be useful to add into my next period of training?
How long have you been training, and how long have you been plateaued? A plateau is really like months without progress and doesn't usually happen unless you are very advanced.
You might be making slower progress than you were before, but that's just how it goes.
So my program is based off my 1RM. Every week I lift a % of that 1RM depending on the week (the program is GZCL's Jacked and Tan). I test that 1RM every six weeks and my bench press hasn't improved in 12 weeks.
Hmm. My first inclination is to question how your recovery is. Food and sleep. Are you eating enough to grow and get stronger? Are you gaining weight at a moderate pace? (Like 0.5% to 1.5% of your body weight per month.
Also how often do you deload? Might be a good idea if you've been grinding for a long time.
As far as exercises go, I'd focus on stuff that will emphasize that bottom position stretch: deep dumbbell bench (flat and incline), flies, camber bar bench, or if you have access to a good chest press machine that lets you emphasize that bottom position.
Well right now, nothing is improving (squat, deadlifts and overhead press as well as bench). So idk what’s going on, my diet is good and recovery is pretty good as well. I haven’t had much motivation but that’s been gone for like a year and a half. Dunno if it’s a cold weather thing?
At this rate I’m not gonna be fat AND weak, so it’s almost time to start cutting… I guess?
Spoto press, t-shirt press, gentle touch-and-go press, and gentle-long-pause press.
What's your bench 3x5?
205lbs
pin presses
sounds like a job for the long pause bench
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I've started going to the gym about 3 months ago
I'm underweight (5,11 63kg).
I don't do cardio or abs. How bad is that?
I don't do cardio because it's extremely draining for me. I never did any sports etc I can barely run. Is doing bodybuilding cardio in of itself and enough? What cardio goals should I have?
Secondly. Do i really need to train abs? Like with sit ups and leg raises and Russian twist etc?
Lifting is not cardio.
You can start just by doing some brisk incline walking on a treadmill or just hop on an elliptical for a while. 30 min at a time is a good place to start. Just get your heartrate up a bit. You should be breathing harder but still be able to carry on a conversation if you wanted to. That shouldn't drain you too bad, and you'll get the benefits from it (until it gets too easy and you have to do something harder).
You don't really have to directly train abs if you're doing big compounds like squats and deadlifts that require you to brace.
3 bad. Whatever cardio goals interest you. No you don't "need" to train abs.
Direct trunk work(abs/erectors) is quite beneficial. In a lot of movements, you are only as strong as you can brace. Otherwise, we'd all be squatting 900lbs. You are also quite small in general, so why not try to make everything bigger?
Cardio is again a necessity. It's draining because you suck at it. Lifting isn't cardio. Improving your conditioning/cardio will allow you to tolerate and recover from more work, which, down the road, means more growth.
To start, I'd walk 2-3 times a week for 20-30 minutes. Over time, you can increase the duration, speed, and number of times.
You could also hop on a treadmill and set it to a high incline, or throw on a weight vest or backpack.
I'd also hop on a good program from the wiki, like the basic beginner one or GZCLP, and fucking eat dude. I'm 2" shorter than you and weigh 70lbs more.
If only it was that easy
I have the appetite of an 8 year old girl. I force fed my way to 210 from 135. I didn't fucking like it. If I intutive eat I'll get around 2000 calories. Which is about 1500 below maintenance.
I know how hard it is to eat 4000-4500 calories a day somewhat clean. It's called treating it like a job. Eat a lot and eat often.
It's funny you say that. I still need to get down 2000 calories in the next hour because I didn't eat enough earlier.
The reason your heart rate increases and you feel out of breath while lifting is because of muscle occlusion, while the muscle is flexed blood cannot pump through it easily, after it is released blood pumps. Your heart pumps harder to move the blood through the muscles. This is not the same as cardio
You should train everything. And that includes abs. Consider one of the beginner programs in the wiki, or something similar. 3 months of consistent work is great, but follow a program, so that all your bases are covered. And hopefully you're eating in a surplus, because otherwise that training isn't going to result in a lot, at your size.
As for cardio, "good enough" cardio is fine. And no, lifting weights is not cardio. If for you that means going for a 20 minute walk for now, then do so. Like anything, you progress, so hopefully you eventually do more. Do it after your lifting, or even on a different day, so tiring you out doesn't affect your lifting.
Eat food, lift weights.
Thanks. I guess I'll have to start
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In the same boat as you. There's some great resources on the internet but I have been including some morning Yoga before I get ready. Primarily hips and lower back mobility has been my focus and I've seen some great improvement in my squat depth and ROM.
https://thefitness.wiki/routines/
unite fear elderly hurry amusing nose ripe divide wide butter
Not at all.
Not really, I’ve been doing that for a while since my extra wide feet don’t fit any lifting shoes. Biggest issue I’ve found is it can be awkward when setting up, especially near your max
Should I train glutes as a guy? I'm one month and 6 days in the gym and I purposely avoid glutes exercises (I do leg day) cuz I don't wanna have a fat ass lmfao. Will it look disproportionate if I don't?
You need a nice ass to be a badass
You should train your entire body, otherwise wtf are you training for
If you train your whole body, you won't look "disproportionate." You will have bigger glutes, bigger hamstrings, bigger quads. Everything else, too.
You won't wake up tomorrow with Kim Kardashian's ass if you start training glutes.
Your glutes are the biggest and most powerful muscle in the body. A strong posterior chain makes you a stronger person, which also makes you a safer person more resistant to injury. It makes you better at picking things up off the floor. Stronger glutes make you more stable in a variety of OTHER movements, like OHP. You should want a big ass. A big ass is not a fat ass.
Women love big muscular asses. So do men. It's my wife's favourite part of my strongman "journey."
There's no reason to be alive if you can't do deadlift (.... or any hip hinge movement really)
if you're at all interested in attracting women, then in my experience, glutes are probably the most important muscle to train. I get more compliments on the cake than anything I swear
I've never seen golden era bodybuilders doing glute exercises and they looked just fine. And they went on stage to display their physiques. If you're just a regular dude who doesn't go up on bodybuilding stages I think you're okay to skip them.
what
I think you'd be hard pressed to find a bodybuilder of any era not training the hip hinge in some form or another.
Sure glutes are involved in lots of exercises but it sounded like OP was referring to hip thrusts.
You don't get big by accident. Plenty of leg day skippers find every reason to avoid squats & deads.
There are two things that contribute to the size and shape of your butt. One is the muscles and the other is fat. You aren't going to squat your way to having a large fat womanly butt because women with large butts don't have large butts primarily because of their large butt muscles. Women tend to store more fat on their butts, and also have wider hip bones.
Growing your glutes won't make your butt more feminine in appearance. A muscular butt contributes to the appearance of a strong, masculine physique.
But why? Chicks dig it, dudes dig it
Don't train your glutes if you enjoy lower back pain.
If you do squats or deadlifts you’re already training them
You probably want to train your glutes.
First off, and most importantly, all people like to look at butts. Women like them, men like them. As long as you aren't super overweight, bigger butt is better butt. No one wants Hank Hill Butt.
Secondly, strong glutes translates to stronger lower body movement patterns (squats and deadlifts of all flavors) but because your glutes are rarely the limiting muscle for these movements, you'll gas out on something else before training them as effectively as you could.
You should follow a decent program. If you are squatting, deadlifting, and doing lots of good mornings/back extensions, you likely don't need to do glute-specific work. If you aren't doing those things a lot, I would do glute-specific work. Embrace the booty, my goodman.
Yes you should be training your glutes.
I have a female client that has a ahem... large chest. My cue for teaching clients bench press has always been to bring the bar down to their nipple line. Her bust will not allow her to get a full stretch at the eccentric so I'm a bit lost on what mental cue I should show her. Forgive me, I don't get a lot of female clients so I'm struggling a bit how to delicately educate this nice lady.
Some female powerlifting competitors in lower weight classes get breast implants so they can cut their ROM for a competitive advantage.
Realistically, just use DBs or machines and accept that barbell benching is always going to be a shorter ROM.
Is a bounce off the implants competition legal?
They have to touch their chest to the bar, it just raises the chest.
Yeah dumbbells or press machine where you can adjust the settings
If she's not competing in powerlifting, just have her use dumbbells.
Or a cambered bar if the gym has it.
Eh. I have a large chest and was told that same cue and just tried my best.
I think DB benching helped a lot. I would just try to get as close to that stretch as possible while using the BB
Try to give a tip on shoulder retraction at the bottom and elbows
I used to listen to Muscle for Life, the Mike Matthews Podcast but that has gone away now. Are there any good scientific based podcasts out there like that?
Mind Pump on YouTube has some good content
if you are willing to pay for a service and like reading I'd look into MASS:
https://massresearchreview.com/free-issue-of-mass/
Iron Culture.
Stronger by Science's podcast is fantastic, and is always covering interesting studies and new ideas.
Has anyone used 'protein water' products? Any opinions out there on it?
I got a pack of ISOPURE mixed berry flavored from costco. It's pretty good, has a faint taste of flavor and still feels like drinking water.
I'm a 5'10 guy who is 231 lbs right now and when I look in the mirror and flex I believe I can see a very faint outline of abs. Is this possible or is it something else? When I say faint I mean like incredibly faint but more so I mean it looks like the very slight outline of where my abs would be if I lost a bunch more weight.
5'11 and 225 here, with visible abs, if the lighting is right. I've gone from 185lbs and fairly "shredded" to this weight and they're still there. Don't forget "abs" are not just about bf%, genetics and the SIZE of your abs (because you trained them) also play a role. Everyone is different and if you want to see them more defined, try cutting and see what you see.
It's possible.
At your height and weight that is normal abs show in layers and genetics matter if you want them clearer you either build them thicker or lean out more nothing weird going on
It's possible, but it doesn't really indicate that you're close to having your abs defined/clearly visible.
When figuring out my daily protein intake, should I be basing it on lean body mass or total body weight? I’m a 5’10”, 235lb male, and using the common guideline of 1 gram per pound gives me two very different numbers depending on the method about 235 grams if I use total body weight, or closer to 150 grams if I use lean body mass. That’s a huge gap, so I want to know which approach actually makes sense to follow.
Lean mass, or your height in centimeters.
I think that if you can make a reasonable guess as to what you'd weigh at around 20% body fat, that would be a good number to base things on. Most of the important studies looked at g/kg of total body weight, and that's probably not too far from what the study participants averaged. If you have an averageish amount of muscle, basing it on the upper end of "normal" BMI would also be a pretty safe bet (probably a little high, especially for women.) If you've been lifting for a while, you could scale that up based on about how much muscle you think you've put on since you started lifting.
And there are pretty certainly diminishing returns to protein consumption, so I think as long as you're in the ballpark of a good intake, modest differences aren't going to lead to big differences in outcomes.
If you're overfat, you can shoot for about 1.2g/lb lean mass instead. That will likely give you a much more accurate number to aim for.
Lean body mass or goal weight, not total body weight. What I did is use this https://www.calculator.net/lean-body-mass-calculator.html and then round up to make it easy
I think meeting in the middle around 190g is a safe bet.
Estimated lean body mass is probably okay if you use 1 g/lb but 0.8 g/lb is getting low.
You can also use your weight at BMI 25 or your height in centimeters.
Just guesstimate your lean mass & go off that. The 1g per lb works better at low bf
I think I read a long time ago that cardio immediately after lifting reduces gains. Is that still a thing? I’ve always done cardio (40-45 mins on elliptical) after lifting. I lift, then drink whey protein shake and eat 13 Haribo gummy bears, then run. Is there a better order of operations?
Nope, debunked decades ago. Cardio base is good for you.
https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/
Fantastic article! Thank you
The “interference effect” exists but you have to do a lot to reach it. If you want to do both resistance training and cardio in the same session, do whichever you want to prioritize first. As the other person said, lifting before cardio is almost always a safe bet if you’re not training for a race like a half marathon or full marathon.
In your case, 45 minutes of the elliptical after a lift is totally fine assuming you aren’t going balls to the wall.
Cardio right before is bad for gains, but after is perfectly fine.
I love Haribo
Thanks for your reply. It’s hard to get straight information anymore. There is no ‘this is the right way to do things,’ just tons of contradictory opinions. Back in college (late 90s early 00s), I just needed Arnold’s guide to body building, and it had all the info I needed. So confusing.
As to the Haribo, tons of contradicting opinions going around, but I remember back around 2015, I had great results when I finished strength training with 13 Haribo brand gummy bears, or a couple pixie sticks.
The Haribo sugar-free bears give some people diarrhea, which is rather bad for gains
I eat the normal, full sugar ones. There’s a theory that a little dextrose after working out is good. Haribo gummies are made with more dextrose than most. Plus I get a little sugar before my run, and it’s a nice little treat.
Im ashamed to use the smith machine to do a bench press. I was always a hater of using it but maybe it’s time to change my mind lol what do you think about smith machine?
Your body/muscles do not know the difference between dumbbell, smith machine, barbell, machine press. All that matters is if you’re able to lift more weight than you did in prior sessions safely. Smith machine is a tool to allow you to do that.
It's just a machine. It won't specifically get you better at bench. But, it can get you better at smith machine bench.
It only has stigma because of the special name.
Well thank you guys, I appreciate that I think it’s my time to shine this week on smith machine then
You shouldn’t be. Tons of pro natural bodybuilders use the smith for their presses. The stability is awesome.
It's really good for just aesthetics.
Setting up the bench is annoying though
You should actually be ashamed that you're ashamed to use the Smith machine.
I think the Smith machine is just another tool. It lets you reproduce barbell exercises but it removes the balancing components. That has a few effects but one of them is making it a bit easier to go extremely hard on target muscle without without having to focus as much on bar bath, misgrooving, balance, etc.
"Try stuff and see what works" is an excellent mantra for your personal fitness journey. Observations from other people, research/trends etc only gets you so far.
The smith machine is fine if you use it right and set the safeties it can help with form and confidence but free weights still carry over better so I see it as a tool not a replacement
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Q: is high fat/low carb diet really that worse than low fat/high carb diet for general fitness ? I see everywhere that high carb = better energy, muscle growth, mood etc and then high fat = nothing benefical. Problem is that I'm counting protein and not rest of the macros, I eat plenty of meal what my mom cook and I don't want to ask for macros, so my question is, is it that big of a deal for building muscles, if I eat more fat than is recommended and less carbs ? (Not talking about <50g carb low carb diet but like instead of recommended 400g carbs, 150-200 and rest is added to fats for example.) Thanks a lot for answer
When needed, fat gets converted into glucose through a process called gluconeogenesis, so you're fine.
you’ll probably lose some pop on explosive work or high intensity efforts, but it won’t be huge. it really only matters if you’re a competitive athlete or similar. I wouldn’t expect maximal strength or hypertrophy to change much
Carbs are really good for a quick energy boost that doesn't weigh your gut down.
They're excellent for running long distances or for a quick recharge at the half-time break of whatever sport you play. Otherwise don't sweat it
Unless you are a high performance athlete, it doesn't matter.
Nah.
These kind of things are mostly to eek out that last few percent, or build muscle as fast as possible.
You can do a lot of stupid shit with your diet, and as long you put in some time in the gym you'll build muscle in the first few years of training.
Life is not a game. So what if you don't min-max your stats, your time allocation, your workouts, etc? I think counting protein is already a major battle won, and rather than fret about fat-to-carb ratio, I'd work on sustainability and remaining generally healthy. But that's just me.
Yep this. I don't know that I see anything of that sort of thing "everywhere". As long as your hitting your protein goal you're already doing a decent job. Everything else is up to preference.