Repost: What is the general verdict on supersets? I have a fuckhuge friend who supersets everything in his routines, and I've been just following his routine since I don't know my head from my ass. Additionally, would it be bad to follow his routine since I'm just starting?
>>35564814 >>35564843 Im retarded, took me a minute to figure out what nyr meant I played football back in highschool and I was just going off what I remembered my coaches telling me and what I remembered doing every morning in the schools weight room. After highschool I stopped lifting because I hated setting aside 1-2 hours every day before school just to lift weights. For the past few months Ive been leaving dumbbells in the middle of my apartment and doing random lifts whenever I walk by/during tv commercials/while making food/whatever. I know thats not the most effective workout plan, but its better than nothing. Ive slowly incorporated a loose routine and started paying attention to how to work out correctly.
I honestly have no clue what a healthy amount of soreness is. Football coaches always said to ignore it. Thats why I asked that question. Is doing the same muscle group multiple days in a row bad? Are rest days really that important?
>>35565128 >Is doing the same muscle group multiple days in a row bad? Are rest days really that important?
Yes to both questions. Working out is quite literally tearing apart your muscles followed by synthesizing proteins to repair and make new muscle fibers. If you don't let your muscles heal, they won't grow.
I'm 143 lbs and 6 Ft 1, how should I approach bulking (given I have never lifted). Should I focus on only eating slightly above surplus to avoid gaining too much fat, or do I not need to care as I'm underweight?
>>35566267 If you hard bulk you will be much more likely to meet adequate nutrition requirements, just like playing ring toss with 10 rings is more chance of winning than 5. The downside is you WILL become fatter and raise your body fat percentage.
I don't think anyone would recommend over 500 calories over maintenance. As long as you're over and you've met your protein goal, be happy and eat only if you're hungry. Don't fall for bulking harder = faster gains
DYEL skinnyfat lurker who has decided to change and improve. I can't do pushups, not even one. Are there some exercises that can help me gain at least some strength to do some pushups. I have 5, 10 and 15 lb dumbells, will that help? Thanks in advance.
I feel like I'm ending my workouts too fast. Like I just speed through most of my exercises and maybe not getting the most out of it. Like itll be over in 30 minutes. How long do you guys work out for?
Im trying to do assisted pull ups / dips slowly lowering the help each time. However, my legs tremble and feel liek spaghetti sometimes. What's going on with my legs? Im not using them at all I thought
>>35566457 >Chemical peeling every 2-3 weeks, 1 day of doing nothing afterwards >tea tree oil after lifting & showering >apple cider vinegar when home alone (your face smells like salad dressing) >lemon acid >those blackhead pull patches every now and then after a hot shower, when the pores are open >can't use any lotion, sunscreen or moistioner, will get bad acne immediately >drink only lactose free milk (for shakes), absolutly no chocolate
>>35566516 >My power rack doesn't allow any parts to do dips on, is there anything I can improvise so I can do them? Between two chairs is often used. I'm not sure how those are called in English, but pic related are usually very cheap and do the job as well.
>Can I put a plate on my back for push ups? I was wondering the same thing for a long time. It's of course perfectly possible, but you generally want someone to do that for you. Lately I help myself with a contraption using a (strong) resistance band. I put the loop through the hole of the plate and put my arms through the loop. It's kind of difficult to explain, but it does the job. It's hard to put on more than one plate though.
I'm overall just in real bad shape right now. I'm trying to fix it, as I'm doing C25k right now, but there are some other things I'd like to ask about.
I've got really bad hip mobility, like I can't get to parallel in a squat without butt wink. How can I work on this? I also have really bad shoulder mobility. What do I need to do to improve this? Like I said I'm just generally weak and messed up, but I want to change as I will be doing ROTC soon. I'm hoping that not sitting for 8 hours a day like I used to will do the trick, but I've got a feeling I've got to put at least a couple months of effort into fixing my mobility issues.
>>35566992 >fat am I really I don't trust my own judgement anymore >>35567002 what do you mean my pants are too low? I had a few people comment on my ab definition, but they were pretty normie so I guess I'll just keep at it. kinda wanting to start my bulk late jan-feb though >tfw 12 month cut
On week 3 of SL, when should I make time for sports? On rest days or work days? I keep reading in SS and on fit that over training is bad and an easy way to make no gains, and I'm pretty sure I don't want to be exerting myself on a rest day, so what do?
I am a newbie having a problem with leaning forward on squats after switching from high to low bar position. The leaning happens on the way down, not only the way up (I somewhat fixed leaning on the way up by using the cue of raising my chest along with my hips).
After filming myself it seems like the bar is not exactly over my mid foot when I start, so I have to lean forward to take it to the center of gravity. Any tips or cues for how to fix this?
NYR fag here. Been on SS for a month now. besides WPI, fish oils and Creatine, is there anything else in the way of supplements I need? something like BCAAs or a pre/post workout. I'm really confused about all this stuff.
Started the gym on wednesday, i tend to sweat a lot all the time and i guess im supposed to bring a towel to wipe the sweat, but where do I leave it? Carrying it with me all the time would look kinda awkward and i also didnt see anyone carrying one
skinnyfat noob here, I don't eat particularly unhealthy and only drink water. I just want to be generally healthier and for my body to look a little better (otter mode?) but I don't have any equipment. I found this http://thehybridathlete.com/bodyweight-training-plan/ and have started doing it but I'd really appreciate opinions on if its gonna give me some gains or not.
>>35569850 thats really not going to give you a lot of mass/strenght. you need weights for that. buy some of the big laundry detergent bottles if youre that poor to afford weights. its better than nothing.
youll probably get some stamina though. looks like thats a crossfit workout. also this >>35569888
So I started doing SL a month or so ago and all my lifts have been increasing pretty easily, except for the OHP. I have failed to lift 70lbs on three seperate days now and I'm starting to get embarrassed. I've watch form videos and asked experienced lifters at the gym to check my form and they say I look good. What do /fit/?
>>35566142 How tall are you? BB.com shills protons. You only need .8-1 grams of protein per kilo of bodyweight. Or 1gram per pound of lean body mass, etc. You don't need any more than 140g, maybe a bit more, if you're on a heavy cut. Especially if you are vegan.
I've gotten super comfy at my uni's gym but now I've gotta intern somewhere else for 7 months. Since I've never had to find a gym before, what kind of things should I look for, questions to ask, red flags to watch for? Alternatively, can any /fit/izens recommend a good gym in Merrimack, NH?
>>35570847 private gyms are pushy don't commit to anything until you've looked at least a few. always ask to see their equipment on a tour. be clear and insistent about what you're looking for - just don't let the sales rep rush you.
>>35570925 Appetite lags behind activity. You'll be hungrier the more energy you spend.
If you need more calories, add cooking oil, olive oil, butter, lard, any fat into whatever dish you eat normally. Put heavy cream in your cereal/oatmeal, a neutral oil into your shakes, don't trim the fat from your meat, etc.
/fit/ I'm a 5'9 130lb. NYR, and I want to start eating right. The sticky recommends eating roughly 2300 calories a day to gain mass, but does the type of food matter as much as simply getting the calories/protein?
Also, what's the most calorie and protein-dense meat that the average Amerilard can buy in a local supermarket?
Watch Rich Pianas videos on eating and his latest series bigger by the day.
Also eat your food as quickly as possible each meal. Try and get it down you before 20 mins because after that body starts sending stronger and stronger signals of feeling full.
Also realise that sometimes you feel full to the point of feeling sick a few hours after your last meal. Still eat your next meal you'll realise you can eat more food than you can expect if you just start.
Just like lifting when feeling sore, tired, like shit you still often have a great session and set PR'S
>>35571012 Calorie dense meat? Whichever has the most fat. Protein dense? Whichever has the least fat.
Type of food matters little in terms of gaining mass. Just eat lots.
2300 cals is not enough to bulk. https://www.supertracker.usda.gov/bwp/ shows 3850 cals for a male to gain 30 lbs in six months if you're on a weightlifting routine. Trust me, you can stand to gain 30 lbs.
>>35571215 >3850 cals for a male to gain 30 lbs in six months if you're on a weightlifting routine Holy crap that's a lot of food. Guess I'll be spending a little more on food this year. Thanks for the link.
Tomorrow starts my first class of the semester at uni, and with it comes my first serious workout with me working towards a body I'm proud of.
I posted here before asking about SL 5x5 and it seemed like half of you thought it was a solid first program and half of you said it was "a meme" and that I should do a different program. I never really got an explanation though.
Is SL 5x5 a good starting program? I plan on bulking with it as well if that matters.
>>35571315 SL5x5 is a great program to start with. Make sure you take the time and build a proper foundation with your lifts by making sure you have perfect form. A few months/year down the road, it'll give you a really good understanding of the main lifts and from there you can branch out.
>>35571359 I didn't plan on altering it at all. I'm not really a big fan of how it starts me off with a 45 bench press (I think I can do more than that) and I feel like with how many weeks it will take me to get to 135 I won't have any aesthetic progress. I guess it's to make sure I have form down before trying heavier weights?
>>35571719 on the off chance that this isnt b8, smith machines put you in unnatural positions and are terrible for your knees. And the strength wont translate to freeweight squats. Be better off just using machines imo
Been on EC stack for a month and just realized that it's likely been the cause for some seriously increased anxiety and heart palpitations. Have been taking it for about 3-4 weeks. How long is it gonna take to get completely outta my system?
>>35571926 It'll be gone quick. Three days max, for me. It makes me manic like adderall and similar drugs, and the come down leaves me wanting to kill myself more than usual. I'm not even bipolar, but cutting is a pain. Yohimbine is even worse.
I'm 270 lbs of fat, just began doing ICF aND going on a caloric deficit. My goal is to lose fat and reduce flab, not necessarily get an Adonis body. Should I stick to icf for weight loss or do I need to switch to a high rep routine? Should I just switch to primarily cardio altogether until I lose fat?
Am I hurting myself by doing 5X5 bench, ohp, and DL 3x a week? I use 50lb dumbbells for the ohp, and a barbell for the bench and Dl, and I keep the weight the same across all 5 sets for each (currently 170 bench, 250 DL)
I'm a cyclist, btw, so weights aren't my main focus
Question I've been thinking about for awhile now, so my max heart rate for my age is 200 and when I exercise (cardio) I love to push myself to my limit. I keep my hr at an around 180-190, my highest being 197, and I'm afraid that I'm putting too much stress on my heart. Am I just being stupid or is there a real reason to worry? I work out an hour and a half a day, 5 days a week.
i've been lifting for nearly 6 months now, always have been squat focused. Over the last week i started to experience very light but sharp pain on the outside of my knee several times throughout the day, it lasts for a fraction of a second. I don't feel pain during or after squatting. i do other compound movements like deadlift and bench but I don't run or anything else that involves the lower body so I think this has something to do with squatting.
>>35572440 Firstly if you're a trained athlete, those 220-age charts are useless, instead you should get a simple heartrate monitor and look up on the ways to measure your max heartrate. If you have a heart problem then putting your heartrate up is dangerous, otherwise the only thing is that it'll take longer for you to recover, you won't be stressing your heart.
>>35572294 If you're doing a full body day no, as a cyclist you should introduce squats and change your routine that splits up your days. For Cyclists strength training is mainly to balance out your body, as such i reccomend a basic strength program to supplement your training. Too much deadlifts can put a strain on your back, and if you're training for cycling where you pivot from the hips you can further strain the muscles.
>>35572601 I personally know a girl who is steril after having done a bikini fitness contest. Also a friend of mine's girlfriend is in the same situation. Hopefully they'll become fertile again at some point, but simply gaining weight hasn't solved the issue. Frankly it's lead to a host of serious problems for both of them.
Being instagram lean is NOT reality. Most of those girls sacrifice a lot on the long-term. It's really fucking dumb.
Two quick things, best fish oil pill to grab in Canada, and has anyone here experienced weird neck spasms? Every now and then the left side of my neck feels like an electric shock just ran through it which feels like an extreme muscle spasm.
>>35566425 dumbells are 'harder' because getting into position and balancing/stabilizing them is a little harder. You're probably not lifting the heaviest you could but as long as you can keep progressing with dumbells and you're not hurting yourself you should be fine. If you stall out strength wise then maybe switch to using the barbells for a month or two and rotate back.
>>35566897 that combo of mobility issues sounds like weak stabilizers. Look into strengthening your upper back with a resistance band doing pull aparts and shoulder dislocations as well as unweighted wall slides for your shoulders. Do some glute activation stuff like bird dogs and glute bridges and do some work for your psoas as well. You need to 'pull' yourself down into the low squat position with your hip flexors and not just fall into it to work on the butt wink. Do goblet squats to warm up and then squat heavy to a box or just stop before your back rounds until your mobility improves
>>35567597 only if you're totally fasted before working out or if you have a serious issue eating enough protein. Getting enough food will handle 95% of your needs, aminos are just a little bonus if you are really trying to zero in your macros or something
Thoughts on vitamin fortified food? Can I really get my daily recommended intake just by snacking on a few pieces of fortified bread? Or is there some sort of side effect like not being able to absorb it as well as your veggies?
>>35567644 Rest days are just days off from lifting. It's fine to do your sports on those days. After lifting legs your injury risk is a little higher so put sports before lifting if you decide to do them on your workout days
>>35568296 you will lean forward more in a lowbar position than with highbar, so take that into account. The lower the bar the further back you will need to push your butt in order to keep balance. Go read rippetoes stuff on squatting for a more detailed breakdown of low bar positioning
>>35568426 A greens supplement can help if you don't eat vegetables, maybe a zinc supplement if you really want. Getting enough food is the most important part though, supplements are only for fine tuning once everything else is in line.
A good probiotic is nice for overall health as well, especially if you don't digest stuff well.
>>35568966 read some stuff by eric cressey or mike robertson, even kelly starret. It comes down to regular work on movements that challenge your mobility and strengthen the weak parts. Stuff like goblet squats, reverse lunges, bird dogs and glute bridges for the lower body. Halos, band pull aparts, shoulder dislocations with a broom stick and wall slides for the upper body
>>35570094 lifting heavy is fine, it helps to maintain your muscle mass and avoid becoming skinny fat. Maybe lower the volume on assistance work but make sure to be hitting the big lifts regularly. It comes down to how hard you are going to diet. Full on keto and you may need a very minimal routine, looser diet and you can afford to train more
>>35570449 work on your form, make sure the ribcage is locked down and glutes are tight when you press. I see a lot of people stall out because they are not stable when they press and their lower back is being crunched as they go heavy.
Make sure to engage the lats and biceps on the way down for stability and just stick with it.
>>35570570 yeah just keep the diet clean and keep lifting. Add metabolic finishers or circuits after your work sets or thing about super setting some of your lifts to increase calories burned if you are really concerned about the extra weight.
>>35570681 drop the weight and hit some rep records then circle back. Make sure you are stable and bracing the abs with the glutes tight as you press. Stick with it the OHP progresses slower than most other big lifts.
has anyone here has had some experience with Cialis? I was considering using some of that for "recreational purposes" I can a boner fine for the first time but after I cum I have issues getting and staying hard again pic related
>>35570847 don't stress too much, pick one that is close enough that you will actually go and has the kind of equipment you need for your routine. Don't sign a long term contract if you can avoid it and just feel it out for a month or so. You can look for a new one if it sucks.
>>35571315 any of the linear progression programs are fine. SL or Starting strength or 5/3/1 or Greyskull LP. The point is to lift heavy and progress often on a regular basis using the core compound lifts for several months
>>35572462 try foam rolling your quads, sometimes tightness in there, especially on the outside around the IT band can cause the knee to mistrack a little bit and lead to pain. Also maybe program in some more hamstring work because that can also help
>>35572816 viagra is a better bet for recreational fun
>>35572818 well then I guess you can't be assed to see real results from your fitness lol. Consider looking at precision nutrition's articles on estimating your intake using hand measurements or something if you're really against counting
>>35572848 Assuming you mean you'd up the volume on your deadlifting to compensate for the lack of additional back training, while being smart about it and not running yourself into the ground with too much too heavy work - You can expect some great development of your erectors and some good growth in your upper traps as well. Lats will probably be lacking a bit compared to if you'd been doing lots of rows and pull-ups.
>>35572893 >iagra is a better bet for recreational fun really? how come? I have tried sildenafil (50mg) before it used to do the trick but I have noticed the effect isn't the same as before and i'm afraid to use more because I dont want to go to the hospital with a hardened dick.
>>35571215 3850 is a fucking lot of calories, how do you figure that's 500 above tdee for someone who's 130lbs? I'm at 170lbs and I only bulk at 3000, which is a pound a week. He'd be gaining closer to 3 pounds a week, which is just gonna make him fat.
>>35573000 >Is this wrong? Yes it is. While the quads are of course involved in a deadlift, it is a hip dominant exercise. When done properly you set up in a way that builds massive tension in your hamstrings. If you're not feeling this then you're doing it wrong. This tension is what you use to begin the movement. You finish with your glutes.
Try this. Stand up straight and "unlock" your knees. Now imagine somebody has tied a rope around your waist and is pulling your ass backwards. As your ass moves further and further back, your torso automatically gets tilted forward until it is almost parallel to the ground. At the same time you should feel tension building in the hamstrings. That's your starting position. More or less. So you see, the deadlift is more of a "back-and-forth" movement, rather than an "up-and-down" movement.
I'm looking for some advice on a new meal plan. I'm a 5 foot, 110 pound grill. Currently inactive because of weather and being too poor for a gym membership. My TDEE is about 1350 kcal. Here goes:
-225g of 1%, low fat cottage cheese (180 kcal) -2 large poached eggs (140 kcal) -1 cup of unnecessarily gender-marketed Greek yogurt (80 kcal) -85g of raw baby spinach (20 kcal) -200g of steamed cauliflower (45 kcal) -1 medium orange (60 kcal) -100g of blackberries (65 kcal) -1/4 a cup (when uncooked) of oatmeal (75 kcal) -7g of ground flaxseed (35 kcal) -cinnamon (10 kcal) -garlic (10 kcal) Total: 720 kcal Deficit: 630 kcal Macros: 45/35/20
Additional info: I used to be /fit/ in 2015 until Nov/Dec when I got double depression and gained back the 10 pounds that I lost in fall. I'm stuck in a limbo between wanting to be hard as fuck on myself and wanting to take baby steps so I don't get overwhelmed.
>>35573448 Way too little total calorie intake. The standard recommendation for a man is a deficit of 500 calories. With a TDEE of only 1350 you should probably go with a 250 calorie deficit. Yes weight loss will be slower, but it will be sustainable and healthier. Don't starve yourself. You'll hate your life and it'll be like pissing your pants to keep warm - it'll work for a short while and then weight loss will stall hard.
>>35573485 I've done similar deficits in the past, but if you say so. It's hard telling when you're being too hard on yourself in this kind of mental state. The outside advice help keep me grounded. Still I gotta ask, is a 350 calorie deficit still too much? I just want these first 5 pounds gone. I feel like shit, physically but especially mentally, after having tasted the sweet glory of 100 lbs..
>>35573465 >Do cognitive boosting supplements work? If so, to what degree?
Like Steroids, Nootropics depend a lot on the individual. Most of them work by increasing your ability to pay attention. The inexpensive ones you have to cycle, and you'll get brain fog and headaches, and the really expensive ones are really expensive.
I've adjusted my diet to help improve my gains, before I wasn't eating enough whereas now I have a proper diet. My issue is that I'm always fucking hungry. I cook myself a huge dinner, eat it then 10 minutes later I feel really hungry again. The only thing that seem to take the hunger pain away is drinking something caffeinated. No idea what's going on.
I've increased my food intake but as a result I've ended up feeling worse than ever.
How do you personally determine how much to cut and your exact numbers?
For reference, I'm 6'0" at 180lbs. I'm sedentary (office job), and I'm trying to cut at -500 kcals a week after cutting at -1,000kcals for almost a year. I assume this puts me at or near 1,760 for daily kcal limits. What should I expect to see on the scale cutting like this? Will there be weeks where the needle doesn't move at all? I guess I have the same question for lifting too. I've been lifting since the end of November. Is it just counter-productive at this point and I should switch to cardio-only again until I'm done cutting because I won't be able to add much weight?
>>35573882 How much you should eat is based on your TDEE. How much you move changes your TDEE so your activity level has to be taken into account when calculating how much you should be eating. That said, calorie counting is not an exact science. It's still effective though.
>>35573887 Do it. Nothing is better for progress than to surround yourself with people who are stronger than you.
>everyday smoker >run a mile >cough for the next half hour i don't know if i should give up smoking for effective cardio or just fuck off with cardio and focus on weight training instead. been smoking pack/day since 18, almost 22 now.
>>35573915 >Nothing is better for progress than to surround yourself with people who are stronger than you
Thanks. I was thinking the same. I am probably the strongest overall in my current gym. Though I expect to be the weakest by far in any half-serious PL gym. The only second thoughts I'm having is because my current gym is literally next door and that is so convenient.
>>35573882 The problem with exercise and calorie counting, is that your body adapts to exercises like running, and you burn less calories if you're not always going all out(which always going all out is also a trip to snap city)
This means you're just going to have to adjust to suit your needs. Eat like 2200, and if you're losing weight too fast, eat more.
Truthfully, as long as you're hitting your macros, you'll be ok.
>>35573887 Every gym is different. Some gyms are forever alone, while others are fraternities were everyone is ribbing each other and giving each other verbal hand jobs constantly.
Check it out a few times at the time you plan on lifting. See if there's squat racks available to do your stuff. Being around other strong people is worth it, because it's easier to correct someone if you see them live, and they might be able to point out weaknesses that you didn't know you have.
>>35573891 As long as you're making gains, you should continue to lift.
On a deficit, your body eats everything to stay alive, lifting is a signal to your body to not eat your muscles. If you stopped making gains, you can lift a maintenance workout, rather than a strength building workout, but you should always lift.
there's no gd weight racks at my apartment's (free) gym so i'm working with dumbells instead, i'll have tools for lifting in march at my uni's gym but i want to run my routine by anyone and get some pointers as i'm still new to training:
>3x12 20lbs curls on right arm >3x12 20lbs curls on left arm >3x10 15lbs standing flies >~10 minute run (about a mile)
I'm at somewhere around 1200 calories a day at 140lbs, 5'10''. what would you change?
>>35574137 I want to say that's the worst routine I've ever seen in my whole life, but after a couple of years on /fit/ that may or may not be true. Regardless, it's certainly up there with the worst routines I've ever seen. It's so incredibly bad that it wouldn't even make sense to give you any feedback other than telling you to never try creating a routine again until you've fucking educated yourself somemore. Goddamn.
I sustained numerous injuries and the most recent left me incapable of doing any sort of physical activities. I then suffered from depression and lost a lot of weight, around 50 lbs in a span of 6 months.
My doctors gave me the OK; however my confidence is at an all time low. I used to be very active and it helped me cope with my anger issues.
Are there any tips you guys can give to more injury prone people?
>>35574479 Prehabs should be done after accessories. Prehab like a motherfucker and take it slowly. Everyone gets injured. When you're 45, you'll be working out against all sorts of injuries, so you better just get use to it now.
Also, don't worry about losing muscle. You'll gain it back really quickly. Just get a linear progression and go for it.
Lifting is a marathon, not a sprint. If you've gotta stop and take a dump, you've got to stop and take a dump. Just pull your pants back up and get back into the race.
>>35574509 Whey protein if you can't meet your protein goals. If you can meet your protein goals, it's a waste of money.
Creatine is useful and inexpensive. If it doesn't make you sick, get a powder and take 5mg a day, everyday. No need to cycle. Creatine is also not necessary, but it does add a bit of gas into the tank.
>>35574636 >do a program that revolves around frequent back squatting >train in a gym that doesn't allow back squatting
Pick one and only one. Front squats are great but you can't expect to progress them as easily as low bar back squats. Perhaps if you did Greyskull Linear Periodization it'd work better. The squatting is slightly less frequent on that program (it's also a better program all-round in my opinion).
Two questions about creatine.. Bought some of the pure kind. 1) Do I take it on rest days too, if im not loading or anything? 2) Has anyone actually retained water taking it or something? I remember hearing about that but is it just anecdotal?
So I started to use creatine about a week ago and I've just been cumming a whole lot more. The rest of my diet is all the same but jesus I fapped 6 times today and each one has finished with a load that puts the yangtze to shame. What's wrong with me, /fit/?
>>35575229 Here's what you need to know about rice: Fast food places want us to believe they're all super different in health content, but in actuality that don't differ much in nutritional content what-so-ever. Brown rice has a little bit more fiber, but other than that I don't think it's much different from white.
>>35575256 Brown rice also contain certain anti-nutrients, which actually make them a poor choice compared to say Jasmin rice. Sure, they have a bit of fiber, but if you mean to get your fiber from rice you're stupid. Get it from veggies.
Is it ok for me to do one arm dumbbell bench press with both arms supporting the weight? Or should I reduce the weight and work on using both arms at the same time? For reference I don't have a bench to work off of, only the floor. This makes getting the weight up off the floor tough.
Hey /fit/ a couple days ago I smoked a lot of weed for the first time in months. Then I ate a shitload of food(I don't how much but a lot). I was 183 and now I'm 188. Could it be mostly water weight? I drink a gallon+ a day and I lifted the day after. I doubt it's muscle weight. Did I really gain 5 lbs?
Hey can anyone help me? I'd like to add basic kettlebell swings at the end of my workout to burn some extra cals. Some kind of short intense routine. Today I tried swinging 20 times and resting 30 secs. Did this 3 times. Can anyone suggest a simple KB swing set up? If it helps I workout 3 times a week full body.
>>35576510 if you ate a bunch of salty food then yes most of it is probably water weight. one day splurges like that aren't that bad if it doesn't happen again and if you decrease your calories to compensate.
I started doing Stronglifts with the nifty app two weeks ago and I'm enjoying it so far. I like the soreness and quivering that comes after a session.
I'm 183cm (6' 0"), 74.7kg (165lb), count calories (eating at maintenance) and have never lifted before two weeks ago. I've progressed fine on most of the lifts but I haven't managed to get any further with barbell rows.
The program recommends starting rows at 30kg then adding 2.5kg each workout. I could do 30kg for 5x5 no problem the first time, but I've failed my 32.5kg sets twice in a row now. I'm not even getting close, my last set was 3/3/3/3/3. I don't count a rep unless the bar hits my chest.
Is there anything else I should be doing for my weak back or should I just carry on until the app tells me to deload back to 30kg?
It's pretty frustrating because none of the other lifts feel difficult yet, but my rows are weak as fuck.
>>35574137 seriously dude, don't even bother with that, you'll do more harm than good in all likelihood. or maybe that's wrong, because the change in your body will be absolutely minimal from that anyway. a legit waste of time.
>>35576810 >The week prior I was eating like 1300 calories at most. And the day after I barely ate that;s just as bad as overeating in the first place desu. you have denied your muscles the energy required for recovery and are probably weaker as a result. you should have taken a sensible amount of calories off of your current daily calorie consumption until it was compensated for rather than swinging to the other end of the extreme.
Since December I've been monitoring my diet well and hitting my macros. My lifts have been steadily increasing and I love what I eat but I can't stop the stream of nerve gas coming out of my poop chute. What's worse is since December I've been working a new job in a small office with 9 other people.. and I'm the only guy.
I am literally gassing 9 girls to death EVERY FUCKING DAY with my gas crack. Please help
Diet: >2500 cals a day
>breakfast >3 eggs, scrambled >banana >fruit juice
>post workout snack >protein shake >apple
>lunch >chicken rice and veg
>snack >protein shake >apple
>dinner >chicken rice veg
I am lactose intolerant but my protein shake is soya milk / soy protein so I have no dairy in my diet.
I stopped drinking protein shakes for 3 days and still the deadly neurotoxin emitted constantly. I am not constipated or shitting loosely, I have 2 regular well formed shits a day
can I get a bf%? Im almost positive I need to start bulking, however when do I stop bulking? A knowledgable friend of mine said start around 10-12% and bulk until about 17-18% and then maintain for two weeks, than cut back to 10-12, maintain two weeks and then keep going in this cycle.
What does /fit think of this? How long do people typically bulk for? If it matters im about 5'7 (inb4 manlet) weigh 135lbs and will be doing GreySkull LP
>>35577259 Eat more fibre to poop more like high fibre bread with your eggs. Also avoid eating meat before bed as it's just not gonna digest properly and yeah rotting meat inside you.. Protein powders whey in particular if youre intolerant to dairy gives bad gas. I switched to soya and avoid all dairy now. Hope that helps.
>>35577338 >It's just that I'm not that hungry. Also half the food in mu my house is shit I can't eat anyways not being funny lad but you ain;t gonna make it with that attitude. i am right now in the process of choking down 6 eggs that i'd rather not eat, and if my house is full of shit i can't eat i go to this magical little place called tesco.
>>35566386 It may be cues. Elbows tucked in, belly full of air and push out bracing for a punch in your stomach, squeeze butt cheeks together and then keep everything right and just bend at the elbows. I assure you can do at least one that way and progressively work on more using singles with rest in between. Aim for a number every night and increase by one and then try doing 2 consecutively.
>>35577347 look at the nutrition labels of each and then decide. i drink semi skimmed because it comes out as cheaper where i live and i have adjusted my diet so as to account for the calories, protein, carbs and fat it provides.
if you're bulking however it might be easier to opt for whole and if cutting then semi-skimmed or skimmed.
>>35576888 in my opinion, rows are harder to do correctly than anything else. cleans, squats, deads, presses, you name it, i struggle with rows the most out of everything. you are probably gonna have to practice the form a lot.
>>35577367 Fibre helps a lot. You need to keep the food waste out. More poops will result in less gas and shit smelling farts. I know instantly if I'm eating less fibre I wake up feeling groggy and my body just doesn't feel right and no appetite.
Allinsons high fibre bread, 2 slices are 10g fibre which is 1000 cals worth of fibre and spicy bean burgers with meals are about 3 to 5g each and good overall nutrients.
I have gotten back into healthy diet and exercise the past few months and am currently trying to lose some weight. My question is what can I do for HIIT indoors? I live in the midwest so there will be snow on the ground for the next few months, when summer rolls around I plan on driving to a park and running sprints but for the time being does anyone have any ideas on what I can do to get a good HIIT in a small indoor space? Right now a gym membership is out of the question as I am barely scraping by on all of my other expenses (rent, utilities, food, tuition, books).
Also I have 2 25 pound dumbells and a stationary weight bench (only have 80 pounds in weight- 2 25's, 2 10's, 2 5's, plus the 45 pound bar). What exercises should I be doing to maximize the little resources I have.
I'm 6'0 225 pounds, in high school when I was in great shape I was around 180. I used to rep 160 on bench so i'm assuming I will be repping the 125 I have within a month. What other exercises should I focus on?
>>35577613 your method is half baked and using that equipment alone you can't really expect anything decent. you'd be better off doing a bodyweight routine. not great but better than shitty dumbbells and a bench.
i live in a snowy area too - if needs be, get some soles for your shoes with spikes, you know the kind, and run with those on for more grip. or do skipping or something.
and get yourself to a gym. unless you can buy/build a home gym there is no way around this for muscle building unless you want to spend years and years fannying around with ineffectual home workouts.
>>35576888 Don't get frustrated! Rows are a form lift, takes a while to really get the hang, and I find progress in them can be highly uneven. Give your back time to get strong. Focus on form. Missing a set is something you'll get used to a LOT. I've never used the app but I'd say trust it for now.
>>35577381 What's tough with rows is no one does them perfectly strictly at high weight, but cheat too much and you'll lose the benefit. Really hard to learn to let your back go up to 15 degrees but not 30.
For me at least after long years of office work it's taken a year and a half at the gym to really develop adequate proprioception.
>>35578371 Nobody will do it for you, and you only get out what you put in.
'Self loathing' won't work because it's self-destructive. 'I'm a fat bastard' is a self-fulfilling prophecy - you feel fat so you act fat.
Instead, realise that your time on this Earth is short and your body is the only one you'll ever have. It's probably already too late for you to reach your maximum physical potential, but you can do a hell of a lot better than the malnourished, weak, unattractive blob your brain is currently driving.
1) Work out your TDEE. There are a gorillion calculators online. Work out whether you want to lose weight, gain weight or maintain, and based on that decide a daily calorie allowance.
2) Download a calorie counter app. MyFitnessPal is a good one. Use it religiously. Everything that goes in your mouth gets recorded in the app. Don't you fucking exceed your daily calories.
3) (optional) Join a gym and do something. Anything. Three times per week. If you want to run, look up couch to 5k. If you want to get stronger and build muscle (hint: you want this) then start lifting. Read the sticky and pick your favourite beginner routine.
/fit/ and other sources can throw advice at you all day long but the only person who can actually make a goddamn difference to your own body is you.
My body feels weird. Sundays are my PR days and I typically go hardest then. Lately, I've noticed that my muscles are quite sore and I'm incredibly stiff and inflexible. The muscle stiffness is to be expected, but my ankles tendons are sore. Never have they ever been sore or stiff. (Even going from a desk job to landscaping, I've never experienced this soreness in these odd places.)
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