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 (tibias posterior) 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. What's up with that?
>>35580105 the sticky says 1.5 grams protein for a cut. is that realistic or overkill? I'm having a hard time getting that much protein without eating JUST meat, which isn't ideal since i want my diet to include vegetables etc.
If you're trying to get more protein in your diet try using a few scoops of powder, and if you like drink milk, even skimmed milk has like 7-9g protein per glass, and its super easy to drink like 4-5 throughout the day which already adds to your count. Otherwise I like to eat carbs like whole grain pasta and brown rice because they also contain a decent amount of protein and they're great to help you reach your macros.
Asked once before but got no reply, posted a thread and got sent back here, so once again: >Weighted hamstring stretches >Hip opening stretching >Groin stretches Are these enough to fix this weird hump in my lowerback, or do I need to look into PT of some sort to get a flat back? Or is this rounded part of my back just genetic?
Does clean bulking while lifting and doing cardio burn fat? I cut weight easy and I can put it on just as well. I'm currently DYEL that is on a cut but I feel like bulking may be a better solution from what I have been reading
>>35580105 >>35580333 >>35580389 >>35580408 >>35580462 >1.5g of protein per lbm this is seriously overkill if you're just starting. If you've made it it couldn't hurt, but there's no way you actually will use all of this at this stage of your program. It's wasting protein.
I lift off of the floor at home with dumbbells making it hard to do db bench with both bells at the same time. To compensate, I use both my arms to assist one dumbbell and do each at a time, given I'm shaky and can't really do it with one arm unassisted. Is this bad?
>>35580728 when you don't have any muscle, anywhere between 0.8-1g of protein per pound of LBM is plenty. There hasn't been any conclusive studies that show an increase in protein will make or break muscles at that level.
Why is there such a difference in floor press and conventional bench press. Ive been floor pressing for quite a while and was up to 185lbs 5x5 no issues. Now i finally bought a bench and am having a hard time doing 155lbs 5x5. I assuming there's more taxing because the decline is much more prominent? Any input would be very welcome <3
I wanna fix my rounded shoulders and I wanna start a bodybuilding routine. Yes, i've been doing SS for the las 4 or 5 months, and I've gained 30kg, leaving all the good ol' skelly time behind. What routine should I fallow, /fit/?
Yeah, I read the stick and madcow and/or texas method isn't what I'm searching for.
>>35580276 Mehdi the dumb cunt actually filmed one of his workouts to demonstrate how long a SL session should take including warm-up sets, rest, etc. Iirc it was about 45 minutes, but if course this is in optimal conditions (no waiting for equipment)
>>35580314 If your arm is bent it would be a mild isometric exercise. If your arm is straight so the load was taken by your bones, the only muscles used would be for stabilising your elbow and shoulder.
Tldr the reason nobody has heard of this as an exercise is because it's a shitty exercise.
>>35580846 >>35580877 >>35580896 All true. In summary, you should always put sedentary into your TDEE calculator while cutting. You have no way of knowing how many calories you are actually burning during exercise and it's easy to overestimate how much you're doing. Much easier to just put it in as sedentary and eat according to that number, on top of any exercise you do. Then if you don't burn much or miss a cardio session, it's no stress and there's no chance you'll go over.
I've lived with back pain for a while (I'm 23 and have had a sore back since maybe 17) Just started seriously lifting and my back has never felt better. However, my back does get stiff sometimes and sometimes when I bend over while experiencing this stiffness I'll hear a strange noise coming from my lower back (sounds almost like someone pealing a sticker off of something) and my back will feel a bit looser. It doesn't hurt or anything but it is worrying me. Is this something I should be concerned about?
I'm tired of cutting guys I want to build some proper muscle and see progression in my lift, but I'm also still fat about 6'1" 205, been cutting since about 280. I'm doing PPL 6 days a week so I can't really recomp, how can I see progression but lose fat at the same time?
>>35581280 Nothing? Nobody cares about the colour of your knees, mate. You can use skin products to bleach your skin, but that never ends up looking natural. Just embrace them knees, learn to love them, and never ever show them to a /pol/tard.
I'm looking to get a smaller waist but also want to gain weight, since I'm a BMI of 17.8. I understand spot reduction is a lie, but will gaining muscle around my waist make my waistline smaller on account of the fat being less flabby?
Maybe stupid question, but I dunno. Just got my shit set up for a home gym (power rack, bench and weights + bar). It's Monday night and I wanna do SS. I want to do Monday, Wednesday, Friday, but it's late so I feel like starting tomorrow. Can I start tomorrow and do Tuesday, Thursday, Saturday this week and then just switch to Monday, Wednesday, Friday for the rest?
>>35581279 Next time ask to work in, don't be shy.
>>35581235 It'll come! The muscles will definitely come and you've done a great job so far if you're down 75 lbs. Keep in mind even if you built muscles now they won't show until your fat percentage is low enough anyway. It's good that you started a while ago.
i left my gf who plays tennis and has an amazing body for a chubby girl with a vascular disease. the ex was a fucking gains goblin and golddigger. but the new one was so supportive over the last three years that i just couldnt resist. was it a good decision to replace a fit and really good puss for someone who makes me feel better?
can i get a rate so I know if i should be comfortable or uncomfortable with taking my shirt off at my current status?
What kind of excercises can I do to tone up my upper body?
Already do: Cable Cross Bench Press Dumb Bell Press Shoulder Press Curls Forearm Curls Tricep Pull Downs LAT Pull Downs Cable Oblique cross Ab workouts consisting of: 3 sets of 30 second planks, 10 leg raises x3,10 leg x3 crunches, 3 sets of 30 crunches, 20 second bicycle kicks x3 and ab pull downs
>>35581752 >>35581770 The genetic part is what worries me. Everyone on my father's side of the family has the fat go straight to their stomach thanks to aboriginal genes. So while I want to gain weight, my waist is already larger than I'd like (26-27 inches) and it will likely get worse.
just started counting calories after a cut which got me looking at how bad some food is. now I'm wanting to do a recomp by eating maintenance, holy shit it's hard to eat 2500cals a day when you aren't eating shit processed food.
>>35581894 I never thought different foods actually caused fat to go to different places. I always see /fit/ saying that what you eat doesn't matter too much and it's all calories in calories out/etc. So avoid refined carbs/sugar and only eat good carbs basically?
>>35581867 I believe you, but two weeks is really nothing. It will take a couple months before you look noticeably different. However, if you're spending much more than an hour in the gym per workout, you're not being very efficient.
If the sticky doesn't make much sense, get a copy of Starting Strength (or read a guide online). It's simple, clear, and works without being complex or keeping you in the gym longer than necessary.
>>35581927 it extremely matters what you eat, especially for girls. Girls are biologically made to hold more weight, so you need to be extremely careful.
Craft a diet of the 7 essential nutrients (http://www.doxtor.fit/2016/01/how-to-lose-fat-effectively-and-fast.html) and eat about 1200~ calories a day mixed with good excercise and you won't have to worry. If you don't have stomach flab as of now, you can easily prevent it from following the above linked diet. If you have stomach flab, follow the above link's total suggestions.
Anybody who "dirty bulks" or eats bad while working out will not obtain stomach gains no matter what, they might get muscle else where, but that's why most people who lift have bellies despite being strong af
>good carbs Yes
>avoid refined carbs/sugar 100%, natural sugar is good for you but refined sugar will ruin your gains >doesn't matter too much and it's all calories in calories out The biggest myth in diet is a calorie is a calorie ... it's not.
Having issues coming out of the hole on LBBS. The hips come up fine but the chest don't. Any good cues (other than the "drive your shoulders back into the bar") to fix this? Is this a sign of weak quads? Current squat is 170lbsx5 and can DL 290lbsx5,
>>35582027 I can already squat 205 for 8 reps tho... I don't get sore from workouts really anymore.. ive been working out for 3 months and been active all my life, but really got really, really serious in the past 2 weeks like actor physique training type serious
>>35582126 >im new to lifting but to my understanding it is bad etiquette to ask to work in if you aren't doing the same weight right?
Good question. In my opinion, if someone is eager enough to want to help me deload and reload the bar, they can work in, no matter the difference in weight.
If you really feel like working in is not an option, ask how many sets they have left and ask if you can use it when they're done. They should try to signal to you if they can still see you when they're finished.
double check with the calculator, because 1800 kcal for an adult, 101 kg male ~25 years old is approaching starvation levels, especially if you're moderately active during work and are lifting heavy regularly.
I have a curious question. I've been on a 16 week cut at about -1500 cals, while maintaining about 95% of my strength of 1 rm's. I am planning on reverse dieting off in a span of about 5-6 weeks. i know that my original strength will return as its so close ot what it was when i began the cut.
my question is, how much gains will be made when i begin eating at a maitainance when i start back original training and diet scheme
You really won't find many advocates for GVT on a cut, because the main advantage of it is the stupid boost to glycogen storage it can give. But that requires a big carb intake, which you really don't want on a cut.
Went to the gym twice today. Was it because I'm just full of noob energy or was I just not pushing myself hard enough in the first gym session? I have this notion that sessions should kick your ass hard enough to the point that you wouldn't be able to get another real workout in the same day but I like this day/night rhythm.
Skinnyfag manlet, used to lift a bit for wrestling, mostly only working out I did was actual practice, etc. Havnt lifted in over a year but i'm an active person, i started lifting again recently, my maxes were 115 pounds 5'6 manlet
145 bench 225 squat 135 power cleans What should my maxes be at for my weight/height? Main things I want to improve are my triceps, lats, and shoulders. What are good things for that? I want to gain weight, is clean bulking even real or is it broscience, or do I just eat a shit load and lift a shit load. Will lifting make a noticeable difference in my facial feautures?
I am current 22, 6'1 and 96kg, lift 4 days a week, did cardio for everyone of those sessions but im toning it back now, on average i consume rougly no more then 1600 calories a day, i have 1/2 cup rice with 2 meals during the day (lunch - dinner) should i be cutting carbs to speed up the process or wut?
Also do i need to eat more protein? I have roughly 100g chicken breast twice daily, one seving oats for breakfast and tuna mid morning, also brotein shake after gym
>inb4 read the sticky
I already have, im just trying to find tune some shit here
I should mention my main goal right now is to lean out without losing too much muscle
I want to start taking creative, but I'm not sure where to begin. I've heard some kinds are better than others (where you get then etc) but I have no fucking clue as to where to look besides gnc, and I feel that's not the best place to go
How did you guys learn proper form? I was stalling hard on SS so I'm actually reading the book, and I've been doing squats pretty damn wrong (probably other things too); I've lowered weight and am just trying to correct myself but it feels really obtuse (especially pushing the knees out and 'hip drive'). Did you just schedule a session with a PT at some point, or what?
I have been away from the weights for around 2 years and I'm going back to the gym next month, therefore I'm not a complete beginner but I haven't lifted weights in a pretty long time. I still keep some of my old gains and I'm way stronger than when I first started. The question is, should I start with a beginner program nonetheless or go back to the routine I had before stopping?
>>35579859 I'm getting very mixed info about rice and how white rice compares to brown rice, the thread I made about died, but I basically got the following: "Brown rice has more fibre, and that's about it, so the difference is negligible." "Most brown rice has the exact same fiber per serving as white. Read the fucking labels. Same macros, same micros." "Both white and brown are shit" "Rice is a carb, just pick the carb that tastes best to you, rice, bread, pata, etc - not fucking hard." "Well white rice is basically pure sugars with hardly any nutritional value. But at least brown rice has some fiber and other stuff in it. I'd say no white rice period, and brown rice in moderation. Unless you're bulking, then all bets are off."
Does anyone know how I can evaluate all of this info? I checked the sticky which seemed to lack any advice, what part should rice, or even carbs in general, play in my diet?
>>35585767 Carbs mostly provide energy, while other macros have more important functions in the body, like muscle building and hormone functions, and they can also be used as a source of energy should it be called for, so carbs aren't the most important part of your diet unless youre very physically active. I'd say the consensus is make sure you meet your fat/protein requirements, fill the rest of your intake with carbs, preferably not processed ones as their nutritional value is lower.
On the matter of brown or white rice, it's mostly the fiber and some micros (vitamins/minerals) that are lost in the refining, so should you eat any rice rather have brown, but wouldn't advise pigging out on it unless youre on a bulk. Same logic applies for any kind of brown vs white cereal argument.
>>35585579 High bar is a bit more naturally feeling, and a bit easier to "get", although they requires more mobility than low bar squat, which is why beginners usually are directed to low bar squats. (That, and since low bar allows you to lift more weight, it's more forgiving to progress lineally)
>>35585599 You'll regain those old gains pretty quickly. You'll be lifting your old numbers in a couple of months, even if it took you years to get them before.
Yeah, either do a beginner program with a LP, or do your old program with an LP. It's more important to start at a comfortable level and progress linearly, than what you are doing.
I'm leaning towards your old program, because that was working for you.
Are there any /fit/ approved routines focused on volumes? I'm stalling on stronglifts and I'm looking for a new routine. Also, i workout at home so the only equipment I have is a barbell, dumbells, a bench and plates.
Guys how do I fix my bench? I got to 1 plate after like 3 months of lifting and then I kinda just stuck there, while my other lifts progressed. I do 1pl8 5x5 but it doesn't seem to get me anywhere. What do?
You're better off focusing on strength training in a beginner program, and then do a aesthetic volume program, because your muscles can lift more weights and get more pump, and you'll progress farther, faster in the end.
But if you're looking to jump right into asethics, look at either gslp, from the book, AllStar Pro, ICF, or SL5x5.
They're all going to be SS clones with more reps, more volume and more accessories, but that's how it works as a beginner.
I have been following the starting strenght program for 2 weeks now and i'm starting to notice flaws in my form now. My squat seems fine but my benchpress and deadlifts are slight weird. on the bench press i have my foots flat, push my chest slightly up and have a little curve in my back, but i also head that you are supposed to push your shoulders back ? This seems strange to me and i wasnt able to do this even when i tried yesterday. It normally don't feel my chest working at all and i never have. My shoulders and arms are doing all the work. Please help me with this. On the deadlift it seems impossible for me to have a straight back while doing the lift. I do a bowing possision ( not to low) and then i try to lift. But my back slightly curves out the wrong way for the first half of the lift. It feels like the barbell is to low on the ground almost. I bench press lift is 60 kg and the deadlift is 80 kg atm by the way. I'm really weak. Please help with this.
And by the wy what is the normal lift for most beginners?
>>35586420 For bench press, you should squeeze the shoulders together, to make a platform to stabilize the bar. This also protects the shoulders and the AC joint. If you want more chess activation, grip the bar with the pointer finger at the little marker.
You can also try reverse grip bench grip,but for god's sake, make sure you have safety bars when doing it.
When you set up for a deadlift, lower your arms / upper body to the max ROM, where you feel your posterior chain tighten, then use your legs to reach the bar.
If you can't seem to reach the bar, you might have mobility issues. You should work on that, and maybe do rack pulls rather than dead lifts until you can do it with a straight back.
>>35586484 I don't think we have one of those setups in my gym ( i had to google) Thank you for the answer. I will look into it. I normally hold the bar at bench press with the middle fingers at the little marks.
Afterwards, made sure to be doing the program with the chin-ups in it to prevent t-rex mode.
SS is a pretty good program as is. People add all sorts of accessories and fuck up the program, because they push themselves too hard. There's no reason to do accessories as a beginner, because your focus should be on the main lifts and doing them with perfect form, and secondly, you don't really know where you need an accessory yet.
The only thing I would add is to record yourself non-stop.
And if you see nothing wrong, post it so more experienced lifters can see it and spot anything wrong. It is much easier to see mistakes in a video, than to try to spot them by feel.
>>35586821 They can give you a feeling of never being satiated, but scientists are arguing about why that is, though it's most likely from the sweeteners. If you get this, there is a danger of overeating because you never feel proper full when affected by it.
There is also some discussion about how it changes the fat storage chemically, but I haven't seen any proper scientific proof on it. Could be, but I wouldn't know.
Hey /fit/ ive recently been getting this really anoying nagging pain in my triceps during my workouts. Its like this constant nagging pain, kinda hard to explain. Is this normal or should i be worried, and take a couple of days rest?
I'm a chubby girl and I want to lose weight first and for most. I'm eating about 1200 calories and it's been going well.
My issue is I've read the sticky, lurked for awhile and see lots of people saying you can't gain muscle while on calorie deficit. But I've also read gaining muscle helps lose weight, and I want to gain muscle to look even better.
But if I can't gain muscle what is the point in lifting? Why wouldn't I just stick to cardio? I hope it's clear why I'm confused.
>>35587079 You can gain muscle/strength on a deficit and it's benefitial for when you lose enough weight that'll you'll be strong enough to start making big gains if you decide to bulk/maintain. Also lifting in tandem with cardio is better for losing weight than just cardio.
I was reading about ephedrine and how it basically only burns brown adipose (fat) efficently, not white adipose. And apparenrly when you run out of brown adipose, it starts burning skeletal muscle, which is apparently closely related to brown adipose. My question is, how do i twll howuch brown adipose i have? Is this a percentage of bodyweight or observable?
>>35587204 This is not observable. People in colder climates have more brown fat, but it's basically your genetics and your environment growing up. There's no way to generate more.
>>35587079 You can't gain muscle on a deficit if you're advanced and 15% bf. If you're chubby and you're getting your protein, you can easily gain muscle on a deficit.
Also, if you plan on lifting, you're better off starting now, and learning the lifts for when you decide to start gaining muscle. You'll gain newbie gains for quite some time.
Keeping weight off is a lifestyle choice. If you want to be a lifter, than start lifting. If you want to be a cardio person, then just do cardio. Lifting is a choice, not a requirement for weight loss.
Do what you fucking want to do and stop listening to us autists .
Well, i just want to make sure im not burning off my skeletal muscle if im still stacking next month... I imagine burning off skeletal muscle is a bad thing right? Now that i think about it, thats probably why DNP will burn out your muscles?
>>35587528 >>35587360 >>35587204 If I remember correctly, a study with dnp showed it actually increasing brown fat levels. I've never seen anything about ephedrine burning muscle. DNP doesn't burn muscle for energy, it gives you an incredibly high fever and your DNA and proteins start to denature
So I'm interested in fitness and strength over aesthetics , but am trying to lean bulk atm but you know how it goes over Christmas I loosened up a bit. Don't wanna be that autistic fuck tha can't enjoy a bit of cake with your family at Christmas you know. Anyway. I've always went by the whole "use the mirror as your guide" thing and I believe I have gained a pound or so of fat over Christmas. Should I just do a cut for 2 weeks and then carry on lean bulking?
I want to drop the fat so it doesn't intefere with my running.
>>35587671 What I meant was you fill your calorie needs, but you can choose whatever macros you want. Don't eat more cals than what your plan says, but eating all the cals you need when you'er skelly is very important. Otherwise you kill your gains.
>>35587711 You need 0.8, not 1, but that's not really important because long as your reach that 0.8 the rest is good as long as you're within your calorie level. But yeah, rest in complex carbs and good fat and you're solid.
>>35585818 >I'd say the consensus is make sure you meet your fat/protein requirements, fill the rest of your intake with carbs, preferably not processed ones as their nutritional value is lower. Why fill the rest with carbs?
its on the ephedrine wiki page, but it sounds like speculation based on tests in mice, so im guessing its not acute in humans, but apparently its new news that brown fat is closely related to skeletal muscle, and not white fat
>>35587711 >I just need 1g/pound of goal bodyweight protein >goal bodyweight Found your problem. You're supposed to calculate it by your own weight, not goal weight. I think your macros will stabilize once you recalculate this.
>>35587997 >Is it ok if do i in the seated cable row machine? will the excercise still work? Yes, and yes.
>>35587682 First of all, keep better track of your stats. Just like your bank account, you need to actually measure all the relevant numbers to know how you're doing. This won't prevent you from enjoying your cake, it just lets you do it responsibly. So, at least weigh yourself and you won't have to guess in the mirror.
Second, your bulk/cut cycle is totally up to your own priorities. Want to get stronger faster and not worry too much about fat %? Then bulk. If you want to drop the fat for whatever reason, then cut. Sounds like you want to drop the fat first. Go for it.
>>35587855 Because they give you freely available energy for an active lifestyle, and they're cheap. Filling the remaining cals with fat would bump you into ketosis, which drastically lowers your endurance for several weeks until your body is used to it, costs more, and fucks with your electrolyte and pH balance if you aren't careful.
And if you go to a doctor for anything they'll 9 times out of 10 think you got the Beetus or tell you to eat fucking carbs before they even listen to anything else you might have.
Will running/treadmill/elliptical help me with leg gains. I used to play a lot of soccer but I tore a muscle and my doctor says I shouldn't be lifting too much weight ( <65 lbs) or I'll be putting too much stress on my leg and might risk it happening again. I was wondering if doing hardcore cardio like above would help more.
broke my leg, doctor said I can't do no squats in a long ass time
should I increase my volume slightly more now that I can't do any lower body exercises and superglue some pants on me so the chickenlegs won't be visible? is there any exercises I should add now that I can't do any squats/leg pressing/deddylifts or anything similar?
what should I do? without squats and deadlifts my gym session would barely last 30 minutes if even that
Is my Calorie Def to great (IE: am I setting myself up to fail)? I have a large amount of weight to lose - a total of 65 lbs. I am 215 currently and aiming for about 160-165.
Right now I am eating 1800 calories a day, split into a 40/30/30 setup (180g of protein, 135 of carbs, 60g of fat) I have been thnking about increasing my carbs and lowering my fats to help with my lifts as I've been really struggling hard on the last set.
The only change in my eating habit is that on my workout days (M/W/F) I have a 30g protein shake + Banana before the workout and another 30g protein shake afterwards. I don't count this toward my overall "macro/calorie" goals, I just add it on top of my 1800 i'm currently eating.
Besides lifting (SL, only accessories i've added is twice a week ab work for better core strength, not cause I think I'm getting abs at my bodyfast %)
From Sept-Dec of 2015 I lost 35 lbs, since Dec-Now, my weight has been pretty much static. I have only recently (last 3 weeks) have been counting my calories and macros. For 3 weeks before this I was cooking everything at home but not actually counting calories, having fattier cuts of meat, less then ideal balance of fats/carbs, etc.
My goal to put things in perspective is to lose 5 lbs a month for the rest of 2016 to reach my goal, so I am not in a hurry but I am wondering if I am to low as I won't have anywhere to go as my body adapts to my kcal count.
>>35589201 >>35589227 You're right. I think my main problem is form. I keep telling myself not to ego lift but I keep doing it. Also I think I found my problem -- every time I deadlift I go for a max. It's too much, right?
I'm worried as fuck -- I'm only 18 and I already have chronic back pain and some sciatic nerve pain. It's kept me from the gym for 2 fucking months.
>>35589255 >every time I deadlift I go for a max. It's too much, right? That could very well be part of the explanation. Especially if your form isn't stellar. Personally I don't think I max out on deadlifting more than maybe once a month. While the deadlift is a great (and fun) exercise I also feel that it sometimes takes away more than it gives. Most of the time I prefer other hip dominant exercises such as the High Pull. It gives you pretty much the same benefits but without having to handle nearly as much weight.
>It's kept me from the gym for 2 fucking months. Big mistake. The worst thing you can do is become inactive. Of course if you can identify what's causing your pain e.g. deadlifts, then you should probably avoid those until the issue is resolved. But you should always be moving one way or another. It's better for your back.
>>35589454 There are no fucking tricks or shortcuts. You have 3 options: Gradually smoke less and less until you no longer smoke, or quit smoking completely from one day to the next, or keep smoking and hate yourself. That's it. You just gotta make up for your fucking mind and be a man about it. Don't attempt it until you're sure you'll go through with it.
>>35588761 You're saying you're going to be on a 1600 Cal deficit for more than a month.
You're rushing it, it will be awful, and you will burn out. You're a lot of pounds overweight and it's going to take a lot of time to get rid of them - that's life. Spread that weight loss out over the next three or four months, they will pass quickly once you get into a routine.
>>35589332 >Big mistake I should give more details. I tried to go in, I miss it so damn much, but I keep making it worse not because of bad form, but just simply lifting even light weight since I'm injured.
It started as sharp hip pain, the type that you get if you sit wrong for a bit and feels like you can click it away, but I couldn't. Worked through it, made it worse. Went away, started on the left side. Made that worse simply by walking on it. Healed, then started getting sharp pains randomly around hip area and down the back of the legs. I think it stems from a point in my right, mid upper back that my dad says has a "bundle" of nerves there.
Anyway I've tried training, went again properly on Sunday but sharp pains came back, it's almost healed but it's been 2 months of this whole one step forward, two steps back business.
>>35589710 I really don't care dude. I took the precautions followed the sticky in the general, stuck with the iso-caloric diet, took the recommended supplements and it fucking worked.
Social life changed drastically since the loss and I'm pretty glad I did it.
Are you going to help me or not with regards to my diet? because you're wasting my and your time if you're going to be bitching at me about DNP despite me telling you for the fucking fourth time that I have zero fucks given about your or anyone's opinion on DNP.
>>35589745 You're a fucking retard, and you're getting the advice you deserve.
You have no sustainable diet plan, and you're using potentially deadly drugs and crash dieting to reach your goals. You have no will power, and as soon as you're off the DNP, you're going to balloon up.
Read the fucking sticky and learn how to not shove food in your mouth before using DNP
I've been off the DNP for about two months and stayed the same weight.
I'm doing a strength routine with cardio on rest days.
Should I up my calories since I'm not seeing anything on the scale but see differences in the mirror but are not as comparable in terms of loss via the scale? I was thinking uping it to around 1800 calories
Posting in this thread because i think it might be a good place to ask.
I'm a basketball player and i recently (december) started lifting because i'm too weak for the position i play ( center). Is it ok to do Monday : Ball training Tuesday : Lift Wednesday : Ball training Thursday : Lift Friday : Ball training Saturday : rest day Sunday : Game day-Lift ?
I think it might be too heavy. Sunday isnt very heavy, i dont play many minutes in my games. I'm doing SL 5X5 btw because i have no fucking clue of what i'm doing in the gym.
If I do pic related but replace the chin ups with more barbell rows, am I working my back too much compared to the rest of my body? I feel like rowing every day combined with deadlifts will do that. What should I replace them with instead? (Preferably an exercise involving a barbell)
>>35590115 just do what you said and see how it goes. if you feel like you can't keep it up, take a day off any go the day after instead. how your body feels is the best indicator of whether you're training too hard or not. personally I just go every other day and take a rest whenever I feel I need one
>>35590160 If I were you I would lift before practice but do SS instead of SL which is just more uneeded volume desu. Then you could fully recover on your off days. I did something similar when I used to play and made gains fine. Make sure to eat though
I've been going to the gym for about 2 months now but only just started squatting. I put on light weight to get used to it (60 kg) and i'm doing it properly i think(or at least trying to) but i don't feel any burn in my legs like when i'm doing lunges for example. Should i put on more? The bar is really uncomfortable on my back when i put on heavier weight tho.
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