This thread will hopefully be a place where you can share fitness advice and nutritional information. This thread may or may not have scalding hot takes...so reader beware. This will be more geared towards people trying to break into fitness. We can add some more advance tips for seasoned lifters later in the thread.
If you take nothing from this TLDR post, take this: Be consistent. Be consistent in your workouts and in the kitchen and you will see results...especially in the kitchen. The kitchen will make up about 70% of your results. The gym is the other 30%.
I'm new to the gym 2T( TooToxic) and have no idea wtf I'm doing. What am I supposed to be doing? Should I buy one of those fancy 90 day programs off the internet?
Answer: First, you need to identify what your goals are. Are you obese as fvck and just trying to see your toes without a mirror again? Are you trying to bulk up? Are you looking to add lean muscle mass? It is important to identify what you want to do and have a plan. Always remember the 6 P's: Prior Planning Prevents Piss Poor Performance. Once you have decided what your goal is we can move into where to start. But first lets discuss the 90 day programs. DO NOT BUY A 90 DAY PROGRAM! There is nothing wrong with the 90 days programs for the most part but they are completely unnecessary. There is so much free information online ( and free 90 day programs online) that there is 0 reason to spend money on one.
My recommendation for beginners: I recommend you start with a 5x5 program. A 5x5 program contains what is known as the "Golden 5" in the fitness world. It will focus on compound movements and is a great starting point for new lifters. The "Golden 5" consist of ( in no particular order)
1) Bench Press
2) Barbell Squat
3) Pull ups
4) Deadlift
5) Overhead press
But 2T wtf does 5x5 mean? How many days a week do I need go to the gym and perform these exercises?
Answer: 5 reps and 5 sets. I recommend you do these exercises 3 days a week.
Should I be doing cardio 2T? I heard cardio kills your gains.
Answer: You should 100% be doing cardio. I recommend doing HIIT. HIIT stands for: High Intensity Interval Training. This can be done almost anywhere. Try sprinting all out for 20 seconds and rest 40 seconds. Repeat this until you reach 20 minutes. Starting out you may not be able go all out depending on your fitness level and that is okay. You just make sure you bust your ass to the best you can.
It is true that too much cardio can kill your gains. That is why I recommend only a few days a week and only 20 minute sessions. If your goal is purely to lose weight though this may not matter to you.
Well all this is great 2T but I'm a woman and I don't want to look manly.
Answer: Get the fvck out of my thread with this dumbass shit. Get off the fvcking squat rack and go work your back and arms. You're not going to grow a penis by working other body parts. Also, get the fvck off of Instagram comparing yourselves to other women.
Well 2T what do I eat?
Answer: You actually have a lot of options. Eating should not be a miserable experience. Most diets fail because people can't stay with them due to everything about a diet sucking ass. It doesn't have to be this way. Also, don't over think this. If you're trying to lose weight you need to put yourself at a calorie deficit. Meaning eat less calories than your burning. If you're burning 2500 calories a day try cutting your diet back to 2000 calories...then next week maybe 1800 calories. Just start slow and ease your way back. I could probably spend the day talking about this so I'll just throw out some of my personal favs. I recommend having one these items on your plate every meal: chicken, turkey and fish for your protein. I also recommend you have something green at least 2 times a day if possible. My personal favorites are brussels sprouts and asparagus. But broccoli is another great option and is loaded with healthy fiber. Some healthy carb options: Sweet Potato, berries, oats, beans, brown rice, apples.
Beware of liquid calories. Put the coke and sweet tea down and walk away. Ideally you need to be drinking about a gallon of water a day.
Don't be scared to set aside a cheat day once a week. For me I picked Saturday for me cheat day so I could drink a few beers and enjoy college football. You don't have to be that strict that is just what I do.
Hot take alert: I recommend if you're male that you eat one grapefruit every day. Grapefruit has a great benefits for men. Specifically it has an antioxidant in it called Lycopene. A lycopene rich diet as shown in some studies to reduce the risk of prostate cancer. If you're taking medication of any kind check with your doctor before consumption to be sure it doesn't interfere with your meds. ($1. to @Big Blue )
Remember that this is going to be a marathon and not a sprint. You didn't get fat as fvck overnight and you're not going to lose it all overnight. Just stay consistent and will start seeing results.
NOW GET THE FVCK OFF YOUR SORRY MOUTH BREATHING ASS AND GO BE GREAT TODAY!!
If you take nothing from this TLDR post, take this: Be consistent. Be consistent in your workouts and in the kitchen and you will see results...especially in the kitchen. The kitchen will make up about 70% of your results. The gym is the other 30%.
I'm new to the gym 2T( TooToxic) and have no idea wtf I'm doing. What am I supposed to be doing? Should I buy one of those fancy 90 day programs off the internet?
Answer: First, you need to identify what your goals are. Are you obese as fvck and just trying to see your toes without a mirror again? Are you trying to bulk up? Are you looking to add lean muscle mass? It is important to identify what you want to do and have a plan. Always remember the 6 P's: Prior Planning Prevents Piss Poor Performance. Once you have decided what your goal is we can move into where to start. But first lets discuss the 90 day programs. DO NOT BUY A 90 DAY PROGRAM! There is nothing wrong with the 90 days programs for the most part but they are completely unnecessary. There is so much free information online ( and free 90 day programs online) that there is 0 reason to spend money on one.
My recommendation for beginners: I recommend you start with a 5x5 program. A 5x5 program contains what is known as the "Golden 5" in the fitness world. It will focus on compound movements and is a great starting point for new lifters. The "Golden 5" consist of ( in no particular order)
1) Bench Press
2) Barbell Squat
3) Pull ups
4) Deadlift
5) Overhead press
But 2T wtf does 5x5 mean? How many days a week do I need go to the gym and perform these exercises?
Answer: 5 reps and 5 sets. I recommend you do these exercises 3 days a week.
Should I be doing cardio 2T? I heard cardio kills your gains.
Answer: You should 100% be doing cardio. I recommend doing HIIT. HIIT stands for: High Intensity Interval Training. This can be done almost anywhere. Try sprinting all out for 20 seconds and rest 40 seconds. Repeat this until you reach 20 minutes. Starting out you may not be able go all out depending on your fitness level and that is okay. You just make sure you bust your ass to the best you can.
It is true that too much cardio can kill your gains. That is why I recommend only a few days a week and only 20 minute sessions. If your goal is purely to lose weight though this may not matter to you.
Well all this is great 2T but I'm a woman and I don't want to look manly.
Answer: Get the fvck out of my thread with this dumbass shit. Get off the fvcking squat rack and go work your back and arms. You're not going to grow a penis by working other body parts. Also, get the fvck off of Instagram comparing yourselves to other women.
Well 2T what do I eat?
Answer: You actually have a lot of options. Eating should not be a miserable experience. Most diets fail because people can't stay with them due to everything about a diet sucking ass. It doesn't have to be this way. Also, don't over think this. If you're trying to lose weight you need to put yourself at a calorie deficit. Meaning eat less calories than your burning. If you're burning 2500 calories a day try cutting your diet back to 2000 calories...then next week maybe 1800 calories. Just start slow and ease your way back. I could probably spend the day talking about this so I'll just throw out some of my personal favs. I recommend having one these items on your plate every meal: chicken, turkey and fish for your protein. I also recommend you have something green at least 2 times a day if possible. My personal favorites are brussels sprouts and asparagus. But broccoli is another great option and is loaded with healthy fiber. Some healthy carb options: Sweet Potato, berries, oats, beans, brown rice, apples.
Beware of liquid calories. Put the coke and sweet tea down and walk away. Ideally you need to be drinking about a gallon of water a day.
Don't be scared to set aside a cheat day once a week. For me I picked Saturday for me cheat day so I could drink a few beers and enjoy college football. You don't have to be that strict that is just what I do.
Hot take alert: I recommend if you're male that you eat one grapefruit every day. Grapefruit has a great benefits for men. Specifically it has an antioxidant in it called Lycopene. A lycopene rich diet as shown in some studies to reduce the risk of prostate cancer. If you're taking medication of any kind check with your doctor before consumption to be sure it doesn't interfere with your meds. ($1. to @Big Blue )
Remember that this is going to be a marathon and not a sprint. You didn't get fat as fvck overnight and you're not going to lose it all overnight. Just stay consistent and will start seeing results.
NOW GET THE FVCK OFF YOUR SORRY MOUTH BREATHING ASS AND GO BE GREAT TODAY!!
TL;DR
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