@nickrosenski

what are the worst excuses to not go to the gym? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

Gym excuse tier list send this to that one friend that always has some dumbass reason on why he needs to skip today. First up I don't have time. Yeah, this is gotta be the worst one by far. There are people with full time jobs, have a side business, and kids, and still manage to find time to hit the gym. Dudes will look you dead in the eye and tell you that they're too busy when they have six hours of screen time on their phone. Next up I'm too tired or I didn't get enough sleep is just another way to say I'm lazy. The only time this is remotely understandable is if you have chronic insomnia. But if you had one bad night of sleep because you stayed up playing video games, get your ass to the gym, bro. Next up I'm injured is a mid excuse at best. If you just underwent a major surgery, I'll let you off the hook. But most people that pull this one out will just say that their shoulder feels funny. You can't train upper body. It's a good thing like day exists. Get your ass to the gym. Moving on to being sick now. This one gets a pass. If you're out here with a fever coughing everywhere, nobody wants you spreading that around. Stay your ass home. Next up I'm too sore. You might as well just say that you straight up don't wanna go the rest Of us live in a constant state of soreness. I promise you, it's not that bad. And finally, I'm unmotivated. I lied. This is actually the worst one. If people only did hard things when they were motivated, the world would fall apart. Let me know what else I missed.

does deadlifting make your waist larger? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

I just wanted to clear something up. There's been some, uh, comments on, uh, Instagram about my, uh, fat belly. And that I shouldn't be giving anybody advice because I got this big fat belly. Well, I don't have a fat belly, but I am a world class deadlifter. Been deadlifting for, uh, 45 years. Have nine world deadlift records. Now, I do have a. A distended belly. Now, this is from deadlifting for 45 years. I've got a tremendous amount of muscle here, and it's pushed out from doing the deadlift. Locking out, pushing out against that belt. So if you're a bodybuilder, you don't wanna deadlift. Especially over time, over the decades. These are my credentials. This is why you should never deadlift. Unless you want your waist to end up like this. Which is exactly what I'd say if I had no idea what I was talking about. Heavy deadlifting can absolutely grow your ABS and obliques, potentially making your waist appear larger. Repeated bracing does not mean that you're permanently stretching your abdominal wall like a rubber band. The muscle fascia here is literally designed to return to its original shape. Otherwise, we'd see guys like Jamal Browner. Who can deadlift over 1,000 pounds. Also having a distended bubble gut. So what you're actually seeing is a combination of abdominal hypertrophy, postural changes over time, and potential PED. Side effects. Regardless, this dude is an absolute beast.

best fast food to build muscle? 🤔 give @menufit.app C0DE NICK a shot for high protein meals? #menufitpartner #gymtok #fyp #fitness #bodybuilding

fast food for muscle building tier list let's go first up is Taco Bell now this one is actually surprisingly good because of how customizable the menu is you can pretty much swap out any ingredients to make it high protein low calorie and things like the Chicken Power Bowl already has like 30 grams of protein for less than 500 calories as is for that reason I'm throwing Taco Bell in a tier next up is chick fil a this is one of the only fast food restaurants that has so many lean protein options I think their 12 piece of grilled nuggets has like 40 grams of protein or something ridiculous and if you want to find high protein low calorie options from any restaurant you can use apps like Menu Fit Chick fil a easily goes in s tier but they will be taxing you though so watch out coming up next is McDonald's now they pretty much don't have anything on the menu that isn't breaded and deep fried you can get a lot of protein from here like the double Quarter Pounder but it's not really that great if you're trying to stay under a certain amount of calories because of that the m in McDonald's stands for mid next up is Chipotle I mean come on you can literally order chicken rice and vegetables it doesn't get much better than this whenever the workers don't act like the protein is coming out of their paycheck Chipotle is goaded moving on to five guys now you are not stepping out of this restaurant under 1,000 calories which I guess is fine if you like dirty bulking but for everything else is trash let me know if you want to see a part two

are these new rare gym machines overpowered? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

Most public park gym equipment is complete garbage because you have to use your own body weight and there's little to no resistance. But in certain parts of the world they have outdoor machine with weights that literally cannot be stolen. This is a company called Street Barbell that uses a closed loop system that allows you to slide plates to one side or the other to take them in and out of use so you're able to progressively overload and actually get a solid workout in outside of the park for free. They even make leg equipment. What type of park gym have you ever seen with plate loaded squat machines? This is just an absolute game changer. Imagine how many more sedentary people would start resistance training when there's literally no barrier to entry. And these are not some cheap mass produced pieces of plastic. You can tell that they're pretty sturdy and well built. And I know what you're thinking, they're just gonna turn into complete rust the first time it rains. I was thinking the exact same thing, but they actually use a zinc primer that protects the metal during any weather condition, which is similar to what they use on cars. My main concern is since there's nobody there to clean and maintain it, it might become a breeding ground for bacteria. But besides that I'd be down to have these everywhere. I don't know if any of these exist in the U. S. I've Never seen them, but let me know if you've actually used this equipment in the comments.

what your favorite superhero physique says about you? is spiderman the best? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

Your favorite superhero says about your physique you truly believe Lena's Law. You don't want to be some massive bodybuilder, you're just chasing that aesthetic athlete build. You're also probably really good at calisthenic based movements and care more about functional strength. You have crippling body dysmorphia. Your dream physique is literally a genetically perfect alien. If you obtain this build naturally, I'm sorry for whoever hurt you in life. You're either completely jacked or you've been trying to get there for years and have only unlocked Robin's physique so far. You own at least three black compression shirts and had an emo phase in high school that subconsciously stuck with you. Deep down, you're paid to win. You have a whoop on one arm and an Apple Watch and or ring on the other. You buy every new evidence based supplement because one study showed a 2.7% increase in muscle mass, but you don't actually train hard enough to see it. You either do powerlifting or strongman competitions, or you're just fat. Or both. Regardless, cardio to you means walking from one machine to another. I'm gonna guess you're probably into some sort of combat sport like boxing and look like you don't even work out when you're wearing clothes, but actually have a sleeper build underneath. Your traps and forearms are severely overdeveloped and statistically speaking you have to be under 5 8

overpowered weight loss? 🤔 give @MenuFit.app C0DE: NICK a shot for high protein meals 🙏 #gymtok #fyp #fitness #bodybuilding #physique

Hey, I'm Taylor. I am down almost 170 pounds and this is what I eat in a day. There is no way she lost 170 pounds eating like this. Starting off strong. I literally cannot do anything without caffeine in my system. Not only is this a low calorie way to get an extra energy, but it will also help suppress your appetite. For lunch. I had a steak quesadilla from Chipotle delivered, but this is all I had left. Um, it was delicious. Chipotle obviously being one of the best restaurants when it comes to weight loss. I personally would just go with the bowl and load it up with veggies instead. The added volume and fibre does wonders for hunger signalling. And if you want the best macro order from any restaurant you can use apps like Menu Fit. I jumped right into a white chocolate raspberry Quest bar. I only ate about half of it though. Easy and convenient way to get in more fibre and protein. I just don't know how she only ate half. And for dinner I had a big juicy, perfectly cooked steak and zucchini. I'm not sure I would call this perfectly cooked, but it's a great meal overall. She could even benefit by adding some potatoes on the side. Carbs are energy and you should not be afraid of them. And we ended our day far under our deficit. She could easily eat several hundred more calories worth of carbs. Have More energy and still be in a deficit, but overall this was pretty solid.

do you have good or bad genetics when it comes to aesthetics and bodybuilding? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

What are the worst genetics to have when it comes to bodybuilding and achieving an aesthetic physique? Starting out with high quad insertions, you could squat multiple times a week for years. But depending on where the muscle bellies insert, your legs could look like absolute twigs in shorts. It's only when you lift them up where people can tell that you actually train them. A way to combat this is by putting more emphasis on your adductors, but it's still very hard to look like you don't skip legs unless you're wearing like 3 inch inseams. Next up is having very long limbs. Now this is actually an advantage in most other sports, but it's absolutely terrible if you're trying to fill out your frame. Every ounce of muscle that you add has to get stretched over a longer surface area. Which is why people with this almost always have a more dominant chest and back and compare person to their arms and legs. Not to mention people with shorter limbs also have much greater leverages when it comes to strength training. Moving on to storing a majority of your fat in the centre of your mid section. Some people naturally distribute their fat cells very evenly, so even when they go on bulk they can still maintain their ABS, while others have to get much leaner and are still barely able to see them. It's important to note that while some of these may prevent you from being Number one on an Olympia stage. None of them are gonna stop you from building a great physique.

what are gym dieting phases that everyone goes through? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

I'm pretty sure every dude goes through some form of these gym dieting phases. The first stage starts for most people in high school where someone tells you that you need to eat big to get big. So you. You take that literally and devour everything in sight. I distinctly remember throwing cans of tuna and ramen noodles because in my mind, more calories and more protein equal more muscle. At this point, your skin, mind, and body hate you. Age 2 is when you start learning a little bit more about fitness and realize that just eating whatever you want is not gonna get you jacked and shredded. You take if it fits your macros to the extreme. You're eating protein Doritos, scooping protein puffs out of a cereal bowl. Micronutrients literally do not matter. This gets you a decent amount of results on paper, but you feel like something about it is still missing. Then you move on to stage 3, where food is no longer just numbers on a screen, but legitimately fuel full of vitamins and minerals. You naturally start buying mostly single ingredient whole food. It's where everything that you consume has a specific purpose. In this phase, the thought of just egg whites feels like a mortal sin. You still have balance and occasionally eat out with friends and family, but coming back to this always has your training and energy levels going through the roof.

how many calories can you possibly burn in a day? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

How many calories would you burn completing every athletic feat? Sprinting 100 meters burns about seven calories, or one large strawberry, while swimming the entire length of an Olympic pool burns 15 calories, which amounts to two gummy bears. An hour of weightlifting session burns 300 calories, so your brutal leg day won't even erase a medium McDonald's fry. Running a 5K takes 400 calories, but swimming a mile finally let you burn off an entire Big Mac. Biking 100 kilometers burns around 2,000 calories, or the daily recommended intake, while running an entire Marathon on average burns a little over 3,000 calories. Now this is where things get pretty crazy. Completing the tour de France takes about 5,000 calories, or even more depending on the mountain stage, which is nothing compared to finishing an Ironman triathlon, which takes 10,000 calories, or about five days worth of food. Then you have people who decided that marathons weren't already miserable enough who run 100 mile ultra marathons, which can burn upwards of 15,000 calories. And finally we have MOAB 2 40, which is 240 miles of running through the desert with tens of thousands of feet of climbing. For someone that weighs 170 pounds, the entire race can cost anywhere from 30,000 to 40,000 calories.

fast metabolism diet? give @MenuFit.app C0DE: NICK a shot for high protein meals 🙏 #gymtok #fyp #fitness #bodybuilding #physique

Everything I eat in a day. As a fit girl who loves junk food, how can she get away with eating whatever she wants and still look like this? Let's find out! For breakfast I had chick fil a spicy chicken biscuit and their hash brown. Chick fil A can be overpowered when it comes to building muscle, but I personally would go with their grilled chicken options to get in more protein for less calories, which you can use apps like Menu Fit to find. Then I went to a local bakery and got this lemon cake dough. 230 calories. This looks amazing. Then I got Starbucks, which made me shake my brains out. T M. I. Sorry, not sorry. And because sitting on the toilet for an hour wasn't enough, I got a giant slice of. And then I went to Starbucks again. Girl, where are you getting this money from? Anyway, I got this blue coconut drink and added mango. So good. These chips and blue takis have to be my favourite chip. Fun fact all chips are pretty much the exact same amount of calories. So if you're gonna eat chips, just go with your favourite ones. Then I ate everything in the pantry, which was like, Cheetos, Utz barbecue chips, a Rice Krispie treat, um, zebra cakes, and, uh. What is that? And then a frosty popsicle. These are actually really good. And my favourite cookies ever. And then some little bites. Then I woke Up in the middle of the night and ate my sister's chicken. And then I ate a Rice Krispie treat and then I was so hungry it was like 3:00am and I ate a kiwi. This brings her total to almost 4,000 calories and 115 grams of protein. How does she still manage to look like this? Because she has a fast metabolism. Which is exactly what I would say if I had no idea what I was talking about. She doesn't eat like this everyday. This is why one bad day won't ruin your diet, and one good day won't save it either. It's all about consistency.

plus sized diet? 🤔 give @MenuFit.app C0DE: NICK for high protein meals 🙏 #gymtok #fyp #fitness #bodybuilding #physique

What I eat in a day as a plus size girl. Everyone in the comments was tearing her apart, so let's track how much she actually ate. Some people are gonna be mad. Everything bagel with half cream cheese and half butter. 450 calories. I personally would pair this with some sort of cottage cheese or salmon to get in some early morning protein. Diet Coke 0 calories. Phenomenal for weight loss and reducing cravings. Voodoo chips vegetarian chicken sandwich on Dutch crunch bread. 140 calories for the chips and 770 calories for the sandwich. And if you still want to enjoy fast food on a diet, menu fit will show you the best macro meals from any restaurant. Strawberry lemonade 220 calories zero sugar Red Bull before boxing training crunchy edamame 120 calories per serving. These actually have a decent amount of fibre and protein. Soy chorizo quesadillas on almond flour tortillas 290 calories. 11 grams of protein, which brings the total to about 2,000 calories. And there are the macros on the screen, which is definitely a deficit for her. So if she ate like this every single day she would be losing weight? I would just recommend trying to incorporate more protein, but overall this is perfectly fine for weight loss.

are these two ingredient protein pancakes overpowered? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

I'm sorry, but there is no possible way that these don't just taste like eggy bananas. Here goes nothing. I'm adding some cinnamon because I wanna be happy. Hold on, let me cook. I can tell you right now the cinnamon is making them smell amazing. Alright, this is what they're looking like. Now let's add some honey. Wait a minute. You actually can't taste the egg at all. They are pretty bland, but I imagine if you added some sweetener in the batter, this would actually hit. It kinda just tastes like I'm eating cinnamon banana bread with zero sugar. Compared to my expectations, I'd have to give this a 5 out of 10. Fitness made simple. Check my bio.

what is happening with these celebrities? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

At what point does "don't comment on people's bodies." just become blatantly ignoring something that's genuinely concerning? Ariana Grande's drastic change in appearance has become one of those things that everybody clearly seems to be noticing but nobody's allowed to talk about. To be clear, simply ridiculing the way that she looks is the opposite of helpful. But to pretend that our eyes aren't seeing what they're seeing doesn't make the problem go away. Especially when we're talking about celebrities that have millions of young, impressionable fans. The fact that there's an entire team of managers and producers that think that this is perfectly okay is mind blowing to me. And this is not the only case. A similar change also happened with Jenna Ortega. When you are this extremely influential, your team holds a certain level of responsibility to be aware. Like, hey, there are a ton of people that wanna look and be exactly like me. You don't have to outright tell people to lose an unhealthy amount of weight to be indirectly promoting it. We obviously have no idea what's going on behind the scenes, but if I had to guess, there's probably a ton of pressure from executives for them to look a certain way. Which is very sad to think about. If someone is legitimately struggling, they are the last person we should be blaming. The real question is why the machine around them keeps moving like nothing is happening.

what are the best gym machine brands of all time? 🤔 gym machine expert reacts. cr: @devliftssss #gymtok #fyp #fitness #bodybuilding #physique

Okay, apparently these are the top 10 greatest gym brands of all time, so let's see. Right off the bat, putting hoist above Nautilus just seems like pure rage bait. Canada makes great equipment overall. I might even rank them higher than this. Okay, mega mass at No.. 8. They have a lot of newer machines that look really solid. Arsenal at No.. 7. Hands down some of the best Lego equipment. I'm not mad at this placement. Then we have OG Life Fitness at No.. 6. Super stable and simple. This guy might know ball. Moving on to body masters at No.. 5. This is low key a sleeper pick. They have one specific lateral raise machine that I absolutely love. Next up is Cybex. I feel like if there's any top 10 gym brand debate, Cybex just has to be there. They're not super flashy or complicated, they're just consistently good. Magnum at No.. 3 is a little bit questionable. They have some great pressing machines, but I'm not sure I would put them this high. Then we have Atlantis at No.. 2. The bread and butter. So amazing yet so rare. I come by. If all commercial gyms just bought Atlantis machines, I'm convinced that the population would be 10% more jacked. And finally prime at number one. This one's debatable, but they are super adjustable and just undoubtedly good. Personally, my ranking would look drastically different, but I'm just glad that Techno Gym didn't make the Cut

extreme fat burning low carb diet? 🤔 #gymtok #fyp #fitness #bodybuilding #physique

So the only carb she ate throughout this day is an orange and a starburst when she's literally eating chocolate raspberry chia seed pudding in the background? You call yourself a nutritionist, but since when do chocolate, raspberries, and chia seeds not have carbohydrates? Here's her literally eating peanut butter energy balls 30 seconds later in that same video. Okay, maybe I'm wrong and this is just a fluke. This nurse could be spreading anti car propaganda and eating disorders. But then I clicked on her profile and it's nothing but her making high car whole food meals. Scrolled even further down. Cars, cars, car, carbs, carbs. To call this insidiously restrictive seems a little bit of a stretch. She just seems like she's eating the foods that she enjoys and being healthy while doing so.

extreme weight loss diet? give @MenuFit.app C0DE: NICK a shot for high protein meals 🙏 #gymtok #fyp #fitness #bodybuilding #physique

What I eat in a day as a 28 year old mom of three down 250 pounds. This is what she used to look like. Let's see how she did it. For breakfast, I'm having a white chocolate peppermint protein coffee using this clean simple eat protein powder and half of a vanilla Core Power Protein shake. Both the caffeine and protein will help with hunger signalling and reduce cravings. This is an easy way to get closer to your macro goal first thing in the morning. I got a five piece blackened tenders combo with a side of mashed potatoes and Cajun gravy. These black and chicken tenders are actually a cheat code and I like how she's not afraid to have some carbs on the side. Mashed potatoes are also one of the most satiating foods in the world. Fast food can be part of your weight loss journey, especially with apps like Menu Fit that will show you the best macro meals. For dinner I made chicken and Greek yoghurt dumplings. I'm still not feeling the best and I was really craving some comfort food. You're getting tons of micronutrients from the vegetables in this stew, and bone broth is one of my favourite ways to add flavour and volume to meals for not that many calories. She can definitely increase her calorie intake and still maintain a perfectly healthy weight. But she said she wasn't feeling well this day, so it makes sense why it's lower When you are constantly eating filling foods that you enjoy, it doesn't even feel like a diet.

do you have good or bad genetics? 🤔 how to tell if you have a good shoulder to waist ratio? #gymtok #fyp #fitness #bodybuilding #physique

When people say that bodybuilding is mostly genetic, this is what they're talking about. If you gave somebody with poor insertions the same amount of muscle mass as this guy, they are not going to look good at all. Because objectively, he is not carrying a huge amount of lean tissue. But every ounce of muscle that this guy adds to his frame is going to look 10 times better than somebody else who has average or poor genetic structure. That's simply due to his shoulder to waist ratio in the general position and shape of the muscle bellies themselves. So the only thing separating this guy from becoming an elite level bodybuilder is his natural limit in terms of overall size. Given that he is not incredibly strong as of now, that means that there is a lot of potential for growth in the long term. So if you find yourself having somewhat of a similar build, I strongly encourage you to eat enough and be consistent with progressive overload, because you can take your physique to the elite level top 1%.

why does your physique look worse in photos? 🤔 how to fix your gym photos? #gymtok #fyp #fitness #bodybuilding #physique

your phone camera is probably stealing 10 pounds of muscle from you. Here's why your physique looks like 💩 in gym photos and how to fix it. The 1x camera on your phone is not actually true to reality because it's a wide angle lens. So when you're taking a picture head on, everything towards the centre gets compressed. But when you tilt the camera, everything towards the edges gets distorted and elongated. Which is why you can have two photos with the exact same lighting and pump taken five seconds apart from one one another. Except in one of them you look so much bigger. When looking directly into the mirror you're seeing a 3D image with depth and roundness. But once you take a photo it collapses into a flat 2D frame. To combat this lens distortion you actually wanna position yourself further away from the mirror and use the zoom feature on your phone. The further away the camera is, the more natural your proportions actually become. You also wanna keep the camera level at chest height so that it's not shrinking or elongating other parts of your body. Give this a try and you'll notice a huge difference. It's not always body dysmorphia. Sometimes it's just physics.

what are the most dangerous sports in the world? 🤔 CGI VIDEO FOR EDUCATION PURPOSES ONLY ⚠️ #gymtok #fyp #fitness #bodybuilding #physique

These are the most dangerous sports by rate of injury. At No. 10 is powerlifting, which is pretty surprising considering they're using the heaviest weights, with a majority of injuries coming from low back and tendon strain. At No. 9 is Olympic weightlifting, with the most common traumas being technique errors during explosive movements. Following that is running, with a large amount of occurrences coming from joint issues and stress fractures under repetitive loading. Next up is ice hockey, where players experience a large amount of concussions and shoulder dislocations. And at No. 6 is basketball, with the most common injury being ankle sprains, but also a notable amount of a C L. Tears. And slightly more dangerous than that is soccer, with pulled hamstrings and a C L. Tears being the most reported incidents. Coming down to No. 4 is American football, which has one of the highest concussion rates out of non combat sports due to high speed collisions. In third place is wrestling, with a substantial amount of shoulder and neck injuries as well as ligament tears. At second place is Rugby, which often gets as aggressive as American football, but without the protective padding. And finally at No. 1, many of you probably guessed it, it's mixed martial arts. Facial lacerations, concussions, hand fractures. If you've ever watched the U. Before, you know it's pretty rare to see the fighters walk away in one piece. Follow for more.

how important is protein for building muscle? 🤔 ranking all of the different kinds of protein slop #gymtok #fyp #fitness #bodybuilding #physique

Protein Pop Tarts. Lowest of the low at 400 calories. They should be sued immediately for false advertisement. Protein Doritos. Horrific. This is just a worst macro quest chip with more chemicals. Skippy. Protein Peanut Butter. Also horrific. This only has 3 grams of protein, more than just normal peanut butter, but somehow has even more calories. Next up, these cheese chips are alright. Nothing crazy on the macros, but the only ingredients are cheese and salt. Protein cookies are also abysmal. Not only are the macros garbage, but with the amount of sugar and fat in here they still manage to taste like Play Doh. Next up in the solid category is Halo Top. Doesn't have an insane amount of protein, but you're getting a lot of volume and fibre for not that many calories. Protein puffs are going at mid. These actually have the best macros out of everything else on this list. But they taste absolutely god awful. I'd rather just go hungry. Go cereal. It almost doesn't get worse. At $10 a box you are paying to eat cardboard. Nature Valley Protein granola bars bird food. Protein Mac and cheese mid. For $7 a serving, you're better off just buying a steak. Protein Eggos? What is even life? We dead ass. Added 5 grams more and slap protein on the label. If a 16th century peasant ate everything on this list it would send them into shock.