Daily Growth Project

Building strength, collecting sweat, and posting the journey. Tags list here

[bulktrain]

let's get to work.

this blog is mostly lifting, sweat, and the occasional unhinged gym thought. so here's the organized part. workouts, progress, form notes, playlists, and everything else is sorted below.

tag directory.

tags: #articles #cardio #equipment #gym thoughts #humor #journal #inspo #nutrition #playlist #principles #progress pics #recovery #supplements #technique #tips #wellness #workouts

workout tags: #bodyweight #fullbody #legday #pullday #pushday

muscle groups: #abs #arms #biceps #forearms #glutes #legs #triceps

[maxx114]

and we workout well together

[bulktrain]

Great high-pull form

[endomorphicc]

Progress update 12/9

[internetstuds]

Jake Schum

[bulktrain]

Eating and Training as an Endomorph

source: GymAholic

Characteristics Of An Endomorph: The endormorph is usually round and has a soft musculature; round face, wide hips, short neck and heavy fat storage. Endormorphs have a slow metabolism, so they need to watch what they eat in order to get fit. An endomorph should aim for a moderate caloric intake and add cardio exercises and weight lifting so he can burn more calories and boost his metabolism.

Nutrition For An Endomorph An endormorph often has a slow metabolism and have a greater amount of fat cells. Endormorphs can build a lot of muscle, but they will have to watch what they eat in order to keep their body lean. In that case, carbohydrates should be limited, whether it's for building muscle or lose fat.

Recommended macronutrient ratio for an endomorph who wants to build muscle: Carbohydrate 30% - Protein 50% - Fat 20%

Recommended macronutrient ratio for an endomorph who wants to lose fat: Carbohydrate 20% - Protein 50% - Fat 30%

Training For An Endomorph Building mass for an endomorph is not very difficult neither. He will have to be concerned with weight loss, this is why he should be dedicated into his diet and workouts, which will help him achieve this goal. Whether the endomorph wants to build muscle or lose fat, he should:

Compound Movements With Short Rest: adding compound movements is key to an endomorph, since these exercises tend to be build more muscle mass and burn more calories. In addition, short rest between sets, which also help to burn more calories.

Rep Range And Superset: the rep range for an endomorph should be between 8 and 15 repetitions. During his training, an endomorph should also include supersets: do two different exercises in a row (bench press - pull ups), it also helps burning more calories.

High Amount Of Cardio Trainings: if the endormorph has to lose a lot of weight, cardio will be the core of his routine; along with a few weight trainings. Weight loss is mainly caused by their nutrition, cardio only helps them burning extra calories so they can be in caloric deficit.

[bulktrain]

Holistic Solutions for your Realistic Problems

If you feel lightheaded > drink a glass of salted lemon water

If you have heartburn > eat a banana or drink aloe vera juice

If you struggle with insomnia > drink warm chamomile tea before bed

If you wake up tired > expose yourself to sunlight for 10 mins

If you feel sudden anxiety > count backward from 100 to refocus your mind

If you have a headache > massage your temples and drink plenty of water

If you have a sore throat > gargle warm salt water to reduce inflammation

If you are experiencing bloating > drink peppermint tea to aid digestion

If you feel nauseous > inhale the scent of fresh lemon or ginger

If your muscles are sore > take a warm bath with epsom salt

If you have dry skin > drink more water and apply coconut oil before bed

If you need a natural energy boost > eat a handful of nuts and drink green tea

[bulktrain]

Vitamin Cheat Sheet

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

[gymaaholic]

Our body is what should define our nutrition and workout routine.

A few people eat and train according to their body types:

http://www.gymaholic.co/articles/fitness/eat-and-train-according-to-your-body-type

[amateur]

When you try pulling the hotel blanket from where it’s tucked

[fiti-vation]

[mamabearteacher]

Lunch ideas

[mamafox18]

@magicalmissb I thought of you!

[andimtheteacher]

Needed this!

[onlyoneovaryohgress]

This could be the most useful post on tumblr I’ve ever seen. Ping @samiholloway

[monnichi-blog-aka-legend-of-sora]

Where was this post all my life?

[justaminorthreat]

I needed this so bad

[gymaaholic]

Weighted Pull Ups To A Whole New Level

Never seen a no hands pull ups before.

Bradley Martyn

http://www.gymaholic.co

[gymaaholic]

It’s so hard to eat healthy

We all know that going to the gym is the easy part. But eating according to our goals is hard.

Why?

We live in a society where we’ve learned that fast foods rule the world. Nutrition has become the least of our worries. Instead of having fruits and nuts as a snack, we’ve been taught to eat snickers and drink coke.

Why change?

Besides helping you get your dream body, your nutrition is the core of your health. You eat right, you look right, you feel right and your motivation will increase!

You are what you eat.

How to change?

Rome hasn’t been built in a day, you have to make changes one step at a time. Don’t change your whole nutrition overnight. Set weekly goals and make sure to achieve them before going for a new one.

Yes you will fail, yes you will crave junk food, yes you will give up and eat a burger. What’s important is not that you failed but that you keep going forward!

Nutrition advice:

http://www.gymaholic.co/articles/nutrition/beginner-nutrition-plan-guide

[gymaaholic]

Help! I'm a girl and I have bad knees due to years of playing contact sports. What are some squat alternatives I can do to tone my butt? Thanks :)

Glute bridge all the way.

It probably targets more your butt than squats (srs)

Butt workout routine:

http://www.gymaholic.co/articles/workouts/eJlvZGBx/butt-workout-for-women

[peaceongirth]

Phinney really likes my new hoodie

[peaceongirth]

Miss him.

[cubbiemcprude-deactivated201611]

[catchymemes]

[gymaaholic]

3 Habits To Help You Succeed In Training And In Life

If you feel lost in your training, that’s probably because you’re lacking structure.

Then, it’s time to replace the habits that are not helping you with ones that will push you to become the best version of yourself. 

Follow these habits and see how they will help improve your mindset and focus.

 And if you want to add structure to your training, you should try workout programs in the Gymaholic Fitness App 

👉https://www.gymaholic.co/app