Right now “i’m eating” BW x 15
1 Like
Gotcha. I also forgot how active you are!
Still, you are clearly still undernourished. Add some calories! The goal would be to eventually find how much you can possibly eat at maintenance, to give you a lot more room in future diets or to know how high you have to go to build muscle.
1 Like
Think about adding some healthy fats to your diet to fix your hormone issues.
Adding a few eggs + olive oil, some nuts or fish oil or coconut oil would be an easy way to get in 2 or 300 more calories.
6 Likes
So i will move to 2200 calories and add some nuts to my oatmeal
2 Likes
Guys, what is your opinion on hammer machines ( chest press etc ). I have access to panatta equipment. I just wanna to ease back my nervous system.
Every exercise has value but focus most of your energy into the big compound movements. I can’t remember if you ever mentioned a program but don’t obsess over which accessories you pick. It’s incredibly personal. I’m not a fan of them due to how it locks me into its range of motion but others get good value from them. I opt for cable flies, weighted pushups, or close grip bench. Dips are another great option. Pick a couple you enjoy and feel the most muscle connection with, if progress slows, switch them out for something else for a bit.
Accessory movements due to the weights used are inherently less taxing on your nervous system anyway. Do as little as you can to get results, only add these movements if you know you can recover from them.
1 Like
To be honest i feel these panatta machines so good in my pecs. I don’t know if its good indicator.I can load them with bunch of weights ( good form and ROM ). Burns a lot and no worries about bad spotting. I find a lot of cons in these hammer machines. I can load really heavy weights and my chest starts to cry in pain. Move pattern is soo good. Its not some cheap kind of stuff
1 Like
If the form is good, the range of motion is good, the intended muscles are being worked, it doesn’t hurt, and has good potential for progressive overload then it is probably a good movement.
I don’t know where this “ease back your nervous system” stuff comes from, or if you are implying that you’re putting off the compound movements until your CNS is arbitrarily ready or something. Some beginner programs go straight in getting people squatting 3x a week on top of the other 3 big lifts being done. Do your compounds, stay a rep or 2 from failure, add one or two accessories if you feel you can recover from them, keep eating, keep moving forward.
1 Like
“or if you are implying that you’re putting off the compound movements until your CNS is arbitrarily ready or something”- something like that. I’m really tired of compound movements for a while. I keep training them for around 6-7 years without a break. Few times a week sometimes( minimum twice )
I’m not surprised you’re tired of them, you’ve been trying to force progress whilst chronically undereating for a long time. All that stress on your mind and joints, of course you’re going to be sick to death of them.
The best way to start enjoying them again is to start making consistent, healthy progress on them whilst continuing with your calorie surplus. There is a massive reason why people stick to these big movements and always have done. They work.
Your appreciation for them will come back when it all starts clicking together and you’re making progress each week. You’ll start wondering how long you’ll be able to keep this up for because you won’t want it to stop.
Right now i have another problem. Interrupted sleep - im just waking every hour. I don’t know even how long i am sleeping. Suprisingly i feel very well rested.
No offense dude but this is all predictable stuff. Poor sleep patterns are one of the biggest signals you need to let yourself recuperate and recover - some light sessions or a full deload week.
All that stress you’ve put your body under accumulates and can interfere with all kinds of bodily functions from digestion to yes, sleep. If I was in your position I’d maybe take a full week completely off, continue to eat well, do some things I enjoy doing. Just be as stress-free as possible.
The following week you’ll come back fresher and hungrier than ever for progress. Pick a good program focusing on the big movements and just get at it whilst keeping up with your eating.
1 Like