Trying to Go to intermediate program
is coolcicadas good?
is there enough volume?
Is 5 reps enough really for big compound lifts?
Any advice would be greatly appreciated.
>>42533617
this is the routine
Originally Posted byCoolcicada
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
StandingCalf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/LorP/P/L/P/P/L[Rest]
fuck off commie
Reported this image for animal abuse
What is better:
Lift heavy and eat a lot but unhealthy food or lift and eat less but more healthy food?
Keep in mind I'm a skelly though.
but you can't lift heavy skelletor-san
>>42533601
as heavy as I can my man
Lift heavy and eat a ton of healthy food. Best of both
>tfw I'm just realizing i'm the Jinchuriki of a tapeworm
>Must've had it for some time since the fucker was longer than I was tall (i'm 6'2")
>was wondering why I couldn't gain weight for months despite eating like mad
Well shit there goes probably 6 months+ of gains. JUST
How do you even get a tapeworm inside of you in the first place. Sounds like a cool practice
>>42533516
In my case, I probably ingested eggs from possibly eating meat that wasn't thoroughly cooked in a third world shithole.
>>42533544
Ok Pajeet. How obvious was the tapeworm
Hi /fit/ do you food prep?
I want to start lifting / dieting properly, I'm in a good place in life and I'm motivated as fuck to make it. The problem in the past, especially with the food, was that I lacked a routine I could realistically follow.
I love making food, but the reality of the situation is that often after I come home from a long day - hungry as fuck - I really don't feel like taking out all the pans, knives, bits and bobs necessary so I just eat some quick mostly unhealthy garbage.
Food prepping is the obivous solution here, having 1 or 2 days a week where I make food so it's ready when I need it, so here I am looking for advice. What are some good meals to prep? do you mostly microwave when reheating? do you eat some of it cold? what is a realistic amount of food to prep? does it actually help?
I guess it would be useful to you to know what kind of diet I intend to follow, but I haven't made up my mind yet, so I suppose I can take some advice on that aswell. Or I can read the fucking sticky again for the 7th time.
1.91cm - 6'3
75kg - 165lbs
Probably 17-20% bodyfat, most people say I'm skinny, but I got a bit of belly fat I can grab on to.
My plan was to stay at my current weight eating 2200 calories or so, see what my noobie gains get me and then go from there.
My Kunis is about to go straight up your Muniz.
>too lazy to diet right after work
Never gonna make it
But you can just buy rotisserie chickens from most grocery stores and warm that up quickly with steamed vegetable and rice. Takes less than 20 minutes with barely any work.
Also steak is easy to broil in the oven, just 10~ minutes on max heat each side. It's not fucking hard at all. Read sticky as for what diet is best.
Does 10lbs of fat loss make a difference?
>>42533198
your pushups and pullups will be 10lbs weaker
yup
Of course? Pounds add up.
I lost 10 pounds in my first month. Five months in, though, I'm down 50. It's a big difference.
Sup bros
I am considering doing noporn for a couple weeks as an experiment
Have any of you done this? If so what were your results?
Btw noporn =/= nofap
Somewhat shameless self bump
40 days once, Wet dreams twice. Girl's giving incredible eye contact and touched me a lot. Fucked a Uzbek runway model right after I stopped
Now I get off from watching bikini videos. Weird shit like bdsm or futa doesnt intrigue me anymore
10/10 would recommend
>>42533318
this was noporn/nofap btw
Look at me and all my glory faggots, I bet you pussies cant do a mud run like me.
I thought that was Rich for a second
>>42532799
Didn't I just see you get shot in Sons of Anarchy
>>42532824
Good fucking morning
For rapid weight loss, what are /fit/s thoughts on keto vs juice cleanse
Currently on keto diet looking to rapidly lose weight before an event.
Juice cleanse is retarded. Do PSMF if you need to drop weight fast. Or water fast if you're REALLY retarded.
>>42532738
just eat at 1000 calories a day you nigger, by god why do you overcomplicate shit?
just CICO your weight out.
>>42532738
Keto or very very low carb is a good idea if you're extremely fat and not lifting. Keto with cycled carbs pre/post workouts only is a good idea if you're already somewhat lean and you're looking to really finish off your cut. If you want to be 175lb and you weigh 250lb, just lift and eat at maintenance calories for someone that weighs 175lb and when you get within 20lbs of your goal drop calories by 200-400 for a little while to speed up the final part of the process. Eat plenty of carbs.
>off day for the gym
>no job or errands to run
>had a ton of caffeine
>showered and dressed
>calm stomach
>want to go partt with friends
>will probably end up drinking too much
>will probably end up smoking too many cigarettes
>will probably end up feeling like shit tomorrow
What do /fit/? I know my health and mood will be shit tomorrow if I go out tonight, but I'm also bored as fuck.
>>42532661
Go and make social gains anon
>>42532661
some reading for some mental gains
>>42532661
Go but limit yourself to 3 drinks or so.
I started lifting two weeks ago, and just read Beginner's Health and Fitness Guide.
It says machines are reeaaally bad compared to free wheight, and the teacher at gym made me a program with mostly all exercises being on machines, except for abs and bÃceps.
What are your experience with free wheight x machines? Should I ask my next program to focus on dumbells and barbells?
Yes, they suck. They focus on just one group of muscles and don't give you real-world strength. Compound movements with free weights is the trick.
>>42532447
Machines are for injured athletes to use to train
Use them as a supplement to free weights
>just ate a whole little ceasar's pizza
am I going to die?
et tu brute?
yea prolly
why would you eat all that cardboard, grease, and "cheese" product?
get a real zza next time ya cunt
>>42532451
lmao
Will I make it?
5'8 136lb
>>42532388
Go get some muscle, string bean.
>>42532406
I know I gotta bulk, I just don't know how
>>42532420
Eat
is this a meme or not? trying to lose weight and wonder if this'll help at all
>>42532304
Water with lemons in it? Lol wtf bro
>>42532304
>water with lemon and cucumber in it
>any chance WHATSOEVER that this won't help
nah mate, you're golden
>>42532304
There's literally not a bigger meme than. The only way it gets memier is if you add cinnamon and apple cider vinegar.
>about lunch today I had the overwhelming urge to order a large meat-lovers pizza and eat it all by myself
>fought through it and went home and ate grilled turkey with zucchini
Did /fit/ accomplish anything today?
what kind of accomplishment is that m9? you should make that the status quo rather then an "accomplishment". cmon son just cut that shit out
>>42532278
shoulda got that pizza bro
>>42532302
I am on a solid 3 month streak of NO PIZZA. That is pretty impressive imo senpai.
>>42532310
>tfw still hungry after eating the turkey and zucchini
How do I stop?? This shit is like crack
Stop eating sugar
>>42532510
just dont buy it dumass