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Everything posted by Defining

  1. Defining

    Where to begin? help pls :P

    Up to you dude, it depends on the individual. For some people it's easier to schedule it in so you can't skip days, for others they're more likely to do it if they can fit it in where they can. Experiment and figure out what works for YOU.
  2. Defining

    Form Check Thread

    From an uneducated observers' perspective, it looks like there's some inconsistent knee tracking, as well as a bit of butt wink at the end of the movement. Bear in mind that I'm totally not an expert, so wait until someone more experienced chimes in, but it seems to me that @Br0din's previous suggestions for banded squats and goblet squats would be good options to focus on to address those areas?
  3. If you're losing weight and that's not your goal, eat more. If you're struggling to get in enough calories, make sure you're getting at least 120-140g of protein and 5 veg/fruit a day, then enjoy as much carbs & fat as you can manage. Ideas could include: milk, peanut butter, chicken (WITH SKIN!), pasta, rice, etc. Have fun!
  4. Defining

    Where to begin? help pls :P

    Yup, welcome to the club The discipline to stick with consistent habits & improvement is not typical for most folks - we all have to learn our own ways to get over that hump. Different strategies work for different people, but if I can start with a few suggestions: - set action goals, not outcome goals; focus on what YOU can control - design your environment to encourage your desired actions, and to discourage what you don't want yourself to do - try to create new/changed habits with cues & rewards, to both motivate yourself and make it easier to keep on doing I know it sounds super 'new age bullcrap', but self talk has very real repercussions. If you can, reach out for support from friends/family and professional help to address these thoughts, because the more you tell yourself that you 'hate', the harder any change will be. Focusing on personal accomplishments, things that you like about yourself, gratitude journaling, aiming for body acceptance, etc. will all improve your mood and mindset, which will in turn help make goal setting (and achievement!) easier. You are in a GREAT position to make some lifestyle changes that will mostly likely result in pretty radical aesthetic changes as a happy side effect. Strength training, eating enough protein & vegetables/fruit, sleeping enough, and getting a bit of cardio in here and there are all basic strategies that will help improve health, increase energy, and probably (as a young male with relatively little lifting experience) also result in a reasonable amount of muscle gain. Tough love here: 'time spent' is the true reflection of our priorities. 'Only' 3hrs of gaming/day sounds like a lot to me (though I'm not a gamer); and while I appreciate that this is something that you really enjoy and are passionate about, that's still....a lot of time. It's nearly 20% of your waking hours, for reference. At some point, you're going to have to ask yourself: 'what really matters to me?'. Right now, looking at the time spent that you describe, gaming sounds like it's more important than almost anything else in your personal time. Like @Anim07734 suggested, it's important to find activities that you enjoy and can get excited about - are there options available that could help overlap with your gaming interests? Eg. paintball, laser tag, obstacle course racing, VR gaming, etc. Alternatively, is there any part of your gaming that you can do while walking on a treadmill or on a stationary bike? The advantage of these kinds of activities is that they often include social time and external motivation to show up and support your teammates! Finally, another option might be to cut back slightly on those 3hrs - maybe aim for 2.5hrs, and you have to do 30min of a bodyweight routine before you can log in? At any rate, besides physical activity, the next focus should be on eating well - which it sounds like you've already started! Keep on keeping on, be safe, have fun, and welcome to the forums.
  5. Defining

    My squat depth

    Valette, are you competing with this lift? If not, one could argue that squat depth doesn't matter all that much - so long as you're practising good form, are happy with your progress, and are making progress, why worry about this one specific thing?
  6. Why not stick with the full body routine you're already familiar with (including pulls ups, IMO), until you're also comfortable in the groove for your upper pull workouts? For myself, if I try to change everything all at once, it all falls apart. The exercises you suggested for that back workout look pretty good to me! Definitely include the RKc/hip thrusts/loaded carries if you have the time, they're all great options. You could also look at doing 'mini' workouts by just getting in a couple pullup sets throughout the day on the pull-up bars:
  7. Defining

    Trans woman (MtF) looking for a feminine figure

    As others have already mentioned - you can't change your skeletal system, and there are plenty of feminine women without an hourglass shape. That being said, and has also has already been suggested, you can definitely put in some extra glute & rear delt work to help add curves where you want them. I'd also probably avoid too much direct core/ab work, but stomach vacuums can sometimes help for slightly (think less than an inch) smaller waist. I'm a big fan of Bret Contreras' Strong Curves book for beginners weight lifting (you can check out example templates here).; it gives you glute specific work integrated into full-body routines, all ready to go for you. I do think you should include full body strength training; not only does it help keep you healthy & releases happiness hormones, but it works as a protective measure against osteoporosis. Building muscle is difficult - you're not likely to get 'bulky' without actively trying to. In the meantime, a combination of strength training and some cardio work is the best balance IMO to avoid excessive fat gain. The cardio classes you mentioned are great, but DON'T OVERDO IT! It's important for you to eat well & enough (fruit & veg, 0.6-1g protein/lb of bodyweight), ensure sufficient sleep quality & quantity, manage stress (eg. meditation, gratitude journaling, etc.), and take proper rest days (or 'active recovery'). All of these things will benefit your overall health, rather than pushing the extremes of physical exertion. You can chat with your supervising physician about how your caloric needs may change with the hormone therapy - it's definitely possible/likely that you will lose muscle and gain some fat without any changes to your diet & physical activity. Personally, I'd probably err towards trying to keep weight mostly consistent during transition; staying lean now shouldn't affect how your body deposits fat - unless you're going crazy hard in the gym too much too often, which could increase cortisol which increases abdominal fat deposit. Just a quick disclaimer that I'm not a trainer, doctor, fitness/health professional, I'm just a random stranger that reads too much on the internet. Have fun, be safe, and welcome to the forum!