A nutrition and fitness guide
en.prolewiki.org

I thought it was gonna be easy to write, but there was just so much to cover.

We cover the basics of nutrition (especially nutrients and healthy eating), weight loss, weight gain, and getting into fitness. I have two workout routines I recommend and detail in this guide. I also make recommendations for my trans comrades who might be scared of getting too buff as chuds are too fragile to touch this topic and information is sorely lacking, so someone has to step up (done to the best of my knowledge as a cis person mind you).

And this shit is all free, what the fuck am I even doing. Anyway, enjoy it.

  • berrytopylus [she/her,they/them]
    ·
    2 years ago

    Muscle growth is actually a lot weirder than the conventional wisdom of rest every other day. For high load exercises certainly, but I've gotten plenty of great muscle growth in physical therapy dealing with shoulder pain through repeated low load exercises throughout the day. We started with 20 reps of a 3 lb dumbbell and now are at 30 of 7 lb dumbbell, and I'm instructed to do the exercises with a resistance band on the off days and have seen rapid improvement in the strength of those muscles.

    Taking a rest was not needed and I've found it to not be nearly as helpful.

    • aaaaaaadjsf [he/him, comrade/them]
      ·
      2 years ago

      Yeah the amount of rest you need really depends on your volume, intensity and frequency. Here volume and frequency is high, but the intensity is relatively low (I'm assuming you're not going to complete muscular failure on those 20 to 30 rep shoulder workouts), which means you don't need as much rest. And that definitely works as an approach.

    • CriticalResist8 [he/him]
      ·
      2 years ago

      Yes, realistically rest days should be called muscle synthesis days. Muscle synthesis happens mostly during our sleep, not during the workout and the rest day we give ourselves is essentially time during which this synthesis happens.

      With my intensity, I would actually overtrain if I went every day, it's hard enough making it through the evening on the normal days sometimes lol. Overtraining is not something that I cover in the guide as I'm not entirely sure how it works yet, but will be added in.