Pretty bad lower back pain after a day of going big on squats and DL that persists long after workouts and has me feeling weak on those lifts. Do I just have to stop until it's better? Can I go light and high reps? I don't want to fuck myself up, but I'm really depressed at halting progress and losing strength.
Okay, there is so much fucking conflicting information about this, can I just get a STRAIGHT ANSWER FOR ONCE: how much protein do I need per day? I've seen calculators saying I need 150g+ protein per day, but the DRI is like 46g for an average sedentary woman. Now, I'm shorter and smaller than the average woman by far, but I lift heavy weights and do HIIT so I'm not sure how much I actually need. I keep seeing 1g protein/1 lb bodyweight, 0.8g protein/1 lb bodyweight, 0.8g protein/1 lb lean mass, fuck I just have no idea how much I'm supposed to be getting. Sticky says 1g protein/1 lb bw but that's like 2.5x the RDI, I'm pretty short, does the lifting really mean I need that much more protein?
This matters a lot because I'm cutting and my cut is 1200 cal day max (1600ish TDEE...), and getting 100g of protein takes up almost all my calories. It feels like I'm eating nothing but protein all day, no calories for fruit, carbs, or fats. What's the least amount of protein I can do? And furthermore, do I *need* protein powder? I've been avoiding it because I'm cheap but it's starting to seem like the only way to meet protein needs without using 800+ cals on it. Sry this is longwinded for a simple question but my diet is holding me back.
>>35605922 >how much protein do I need per day? It varies on LBM, weight, and other factors, but overall most people recommend 0.8-1g per day if you haven't made it, and between 1-1.5g per day if you have made it.
nitrogen balance is slightly different for everyone.
.78g/lb is the most anyone has ever been documented to use ever under any circumstance.
most research finds no more benefits after 0.64 g/lb.
eating .8g/lb is more than necessary, but that is fine, because you should err on the side of abundance.
but that doesn't mean you should over-do it > Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
read the article i linked, and ignore >>35605978 this faggot.
unless you roid, then eat everything in the world, because it really doesn't matter, you just need more of it.
you need to split things up (kinda like greyskull) and do low volume.... you also might only progress every other lift (frequently i would only bang out 3 reps when adding weight, the next session would be 5 reps, then add weight and only manage 3)
even then, don't worry too much about maintaining progress on lifts, it will drive a man crazy.
just focus on getting through your cut, but you can still gain strength along the way.. granted i have only lifted for like 6 months now so i could still be in noob gain territory
>>35606029 >Can I make it with dumbbels only as a beginner? no. You'll make babby gains and that's it. Barbells provide far more compound exercises and way more weight than any dumbbell can ever hope to achieve.
>>35605351 currently on a cutting regime >eating clean (1000-1200 calories) >4 mile run every day >5 mile cycling every other day >Saturday and Sunday are my resting days but even then I do at least 30 minutes of yoga will this get me there? (yes, I'm a female) I want to lose around 30 pounds, are these things gonna get me there? Suggestions? I work 12 hours a day but I'm dedicated
>>35606029 i started with only dumbbells, and can tell you that the greatest investment i have ever made was a barbell weight set from sports authority (only 250 for 300lb, and then i spent another hundred getting more weights)
but you can still make some great upper body gains.
pull ups are going to be your main back exercise (you can get a dip belt, and even hang dumbbells off your waist as you pull-up). but you might want to supplement with some rear delt flyes, and bent-over dumbbell row (since you are going to be doing this with baby weight, you should probably do this mainly after pull-ups, to really isolate and fatigue your lats).
overhead press/arnold press is no doubt your go-to shoulder exercise, but you are going to want to supplement that with some babby weight lateral raises and cuban presses (don't worry about the press part of the cuban press, the workout is mainly in the raise) you might also want to supplement with dumbbell shrugs, for some nice traps.
for chest you are probably going to be a little lacking, but floor press and flyes will garner results (just ask gooby). just don't go crazy with the flyes, try to keep it almost like a press, but with chest adduction.
if you can find an incline bench, that could really help you build up a nice chest primarily with dumbbells.... barbell will still take you farther, though (same for overhead press)
as far as lower body goes, you are kinda fucked, as far as glutes go.
you can work your way up to doing pistol squats, then do weighted pistol squats with dumbbell.
100lb weighted pistol is significantly more effective than a 50lb goblet squat.
also plyometric shit like box jumps, and ATG squat hops can build mass.
intensity/resistance can come from weight, but it can also come from speed.
and training the explosivity of your legs is a good practice in general.
so.. you can mostly make it with only dumbbells, but it definitely not preferable and FAAARRR from optimum.
>>35606102 Yeah it's alright but it's not varied at all. It's a way better investment of your time to do strength training + steady state cardio instead of just LISS (low intensity steady state cardio) such as jogging or cycling. I also recommend interval training, commonly known as HIIT, but not if you're very overweight currently.
Don't skip out on the heavy weight low rep strength training though. That, coupled with adequate protein intake, will ensure that once you reach your goal weight you actually look good instead of just skinnyfat. Resistance training reduces the amount of muscle you lose during a cut, which is vital if you're doing very low calorie. Don't be a dumbass and ignore this message, weight training for women is incredibly important and you will NOT get big if you're not eating big.
Im working out every day basically and only resting at sunday, for lifting I do compounds(all pastintermediate level) and some acessories Monday: lift tuesday: box wednesday: lift thursday: box friday: box saturday:lift sunday: rest
I even began doing 2x5 max weight and then 2x20 on compounds for gaining endurance since I feel so far I'm fine doing both things but my shoulders seem to get tired, and legs would also kill me in physical training but since I began doing the 2x20 lightweight squats it improved.
>>35605922 0.7g per pound seems to be the best, more is probably overload worked for me in my 7 month cut
I'm 295lbs at 6'4". I'm focusing primarily on weight loss so my calorie deficit is large and I'm not lifting. According to the sticky, my maintenance intake should be 2900 calories. I eat 1200 a day.
A single lb of fat loss is 3500 calories. Eating 1200 a day means a 1700 calorie deficit. So 2 days of this deficit should be roughly equal to a lb loss or close to 3lbs a week. (this is all raw math, I know actual weekly loss will vary, merely laying out what I know.
Would a single day (Saturday) of eating 2500-3300 calories completely hinder my weight loss efforts? On saturday I go the whole day without eating until dinner. Me and my buddies get together for pizza or chinese food and beer.
I've lost 155lbs thus far and just want to know if my single cheat meal will change hurt me as I lose. Aiming for 230lbs in 8 months.
>>35606196 According to an online TDEE calculator I found my maintenance was 3293 calories a day but I think I've never eaten that much, only around 2000, maybe 2500 on rare occasions. I am 88 kilograms and 180 cm (5'9" and 194 pounds)
>>35605351 how much sleep do you need ? 19 years old here I've been sleeping 6 hours a night and it feels like I have more energy than sleeping 7-8 hours I only feel completely rest when I sleep for 10 hours but that's aint happening when I still study.
>>35606186 Are you noticing it in a specific exercise or just in general?
Unilateral movements can help bring it up to speed.
>>35606165 Does it feel like you pulled something, or is it just sore? Latter is fine, former is something you might want to lay off from.
>>35606026 Nitrogen balance isn't necessarily an accurate indicator of LBM retention or gain. Eric Helms, Brad Schoenfeld, and Lyle McDonald all disagree with Menno's stance about 0.8 g/lb being the maximal intake needed, especially when in a calorie deficit.
>>35605881 It all depends on what your goals are. The only people for whom conventional deadlifting is absolutely mandatory are powerlifters, simply because it's a competition event.
Romanian or stiff legged deadlifts can be incorporated or swapped in as needed, depending on the rest of the program.
>>35606327 Will it hinder it? Maybe. Will it matter much over a consistent deficit? No.
If anything, the main thing people freak out about is seeing the scale jump the next day.
It's pretty damn difficult to put on appreciable amounts of bodyfat in a 24 hour period though, so as long as you're consistent with staying in a net deficit, you should be fine.
>>35606356 Daily. Timing doesn't matter as much once you reach saturation levels.
>>35606346 I don't know what fucking calculator you used, but according to http://tdeecalculator.net/ you only need 2045 calories to maintain your current body. If you want to lose 30 pounds, I'd recommend for losing 1.5 a week. That means eating at a 750 calorie deficit, which in this case would be about 1300 a day. What you're currently eating is a bit risky.
And remember, cardio is good for weight loss, but it only burns so much. An hour a day won't hurt, but it won't particularly help if you don't rest either.
>>35606247 I know brah, I've done weight training in the past and actually had an awesome body because of it but have been battling clinic depression for the past 2 years and put on about 30 pounds during the process. I am getting better now and since I always used to be a runner I think it would help me mentally as well. As soon as I start losing some weight+getting into a better shape I'm starting weight training again. Also, been looking at some cardio from fitness blender on yt, would this constitute as steady state cardio? https://www.youtube.com/watch?v=fcN37TxBE_s&list=PLLW8LgbGmajfmHRv9nDbMPnPKmQe5VHHW&index=6
It's my birthday this week and I'm all alone. I've been on a pretty strict diet for 3 months and been losing weight (about 18 lbs so far). Is it okay to make my birthday a little less shitty by ordering some good food and having a cheat day?
>>35605351 How dangerous is it to hit your head hard? did it around 2 week ago in the kitchen, left the door open when I was putting something in the trash and then hit the edge quite hard, had a bump and right now I scrated my head in the place I hit and that shit still hurts
>>35606327 >>35606398 Awesome thanks. Having that one meal a week where I can just have what i want and not worry about the diet for the day is something I look forward to. Gives me little drive to stick to my diet hardcore the rest if the week.
>inB4 not eating clean 24/7/365
Follow up question. Once I'm at goal (230lbs), what would my intake be? As in do I stay in a deficit and just start lifting? Do I immediately go from deficit to maintenance/bulk intake?
Should I just take the 1200 Im at now and add like 400 worth of oatmeal? While I know a little bit of bulking is necessary for muscle gains, I'm deathly afraid of shooting back up in weight. I was 450lbs. I will swallow a bullet as my last meal before I get back to that.
>>35606406 I calculated something wrong, you're right, to me it says 2,081 but I also entered my age and that I'm sedentary. Anyways, I am quite comfy with 1000-1200 atm. Also, I do rest on weekdays but would it be better if I alternated between rest/workout days?
>>35606484 > Anyways, I am quite comfy with 1000-1200 atm Listen, you came here for advice. You shouldn't do more than a 750 deficit, it puts your body at risk and there's a good chance your body will try and preserve itself instead of shed weight. I know, its happened to me. Eat 1300 cals, and be on it like an eagle. The weight loss will happen.
>would it be better if I alternated between rest/workout days? For cardio? Honestly I'm not sure. I'd imagine having at least one rest day instead of 4 straight running days would probably help.
>>35606408 Yes. At risk of sounding like a shill, I fucking love fitness blender. I think everything they do is excellent and I use their vids for cardio because I find steady state repetitive movements insanely boring (I have ADD). Kelli is hot as fuck too.
gl getting back into it dude, depression sucks but we're all gonna make it. regular exercise has helped me immensely with my depression.
>>35606629 kek, I have ADD as well, actually :)) I listen to audiobooks while jogging and cycling, which helps though. I just discovered fitness blender and did this workout today, I really enjoyed it but found out my floor is super slippery :P Exercise was what got me out of it as well (when I used to be regular, for 2 years straight) and I just know it's gonna get better again. Thanks for the tips, best of luck to you too brah
>>35606639 >Does cardio really make you lose your gains
no but eating at a deficit does, that's why protein is extremely important not only on building muscle but also on maintaining it to the max when cutting, hence why you should always hit your protein macros
cardio does wonders to your gains and heart by the way, just dont do cardio before lifting do after or on a different day or your lifting will suffer
>>35606639 >Does cardio really make you lose your gains No, its a meme. But it does eat up calories which-in turn, can limit your gains if you're bulking. But if you're eating enough it's not a big deal.
When I tried to do bench press today I couldn't lift the weight I am used to and I had to deload. Could this be because I've done some dips before, and my triceps got tired? I always do dips AFTER bench press
>>35606398 >shitty broscientists disagree with scientific fact.
well greg o'gallagher disagrees with them, if we are going to appeal to people with good bodies.
the data makes it abundantly clear that there was no indication of a disparity in lbm retention or gain in people with an intake of .64g/lb vs people intaking 1.10g/lb
it says right there in the post you quoted >observed no differences in whole body protein synthesis or indexes of lean body mass
no fucking differences, and that is with .64g/lb which is lower than anyone here is recommending.
and in the high protein group, there was indication of nutrient overload.
can you not fucking read?
are you this opposed to scientific literacy?
fuck your shitty broscientist faggots, lyle mcdonald especially.
he is on the same tier as jason blaha disregarding the world health organization and clear pharmacological (And toxicological) data on N-nitroso compounds (such as those derived from sodium nitrite/nitrate) because "muh correlation"
granted that last tangent was a bit of a non-sequitur, it is on the same level of stupid
So I'm 3 weeks into Candito's 6 week program and I see there is a day I come in and do 1 set of squats and 1 set of deadlifts. There's also like another day where I come in and just do 1 set of deadlifts. (These are not days for testing your max)
My question is, whats the purpose of this? I can't do any extra optional exercises on those days either, seems like a waste to do 1 set and leave. Is this really good for gains?
>injure shoulder playing Football >kick off cover, smash shoulder into massive cunt, send him flying, but I didn't hit with pads, side of shoulder so shoulder momentarily popped out >same game ball carrier comes past me, reach out with one arm as I'm running past him, arm is violent yanked back, imagine doing dumbbell flyes with a heavy weight and you don't control the eccentric portion >shoulder the next day is extremely sore and hard to move, concerned for flexibility so I stretch it every which way >continue doing this for months >one day I notice I have no Trap on that side, arm hangs lower than other one, when I walk and my arms swing, it feels loose >think I've basically stretched/loosened the ligaments and/or small muscles in my shoulder
How do I fix this, I was basically retarded and acted to fix my injury whilst being grossly ignorant, now there's no right side trap for the bar to sit on when I squat, and bench position is fucked as well because of this, should I just kill myself?
I dont lift like a fucking idiot, I go heavy and push myself until failure but I seem to have no fucking chest at all. by bench is sat at a lowly 100lbs and isnt improving. Ive tried switching bench for dips, doing dumbell flys, cable flys and all that good shit but nothing seems to work. What do I DO /fit/?
Every time I drink my protein shake I feel like puking. The flavor isn't what gets to me, I use 2 scoops of muscle milk gainer in 16 oz of 2% milk and didn't start having an issue until December. I'm going to lay off for awhile then see if anything changes. any other suggestions? RIP gains
>>35606442 >I am currently doing 1000-1200 i highly highly doubt the veracity of your caloric estimates. but whatever numbers help you get to that deficit.
>>35606424 0 i prefer practicing "boxing" footwork. and just shadowboxing like a motherfucker. kicks are a pretty good cardio work out mix in some burpees, mountain climbers, squat hops, jumping lunges and shit like that..
if you focus on maintaining a really really high speed, you can get into HIIT territory pretty easily.
alternatively shit like ido portal's movement patterns and stretching/mobility work can be great for LISS even slow-mo shadowboxing (like tai-chi status) can be useful for that.
great way to get an amazing cardio workout with little to no floor space and no equipment.
Anyone else feel like a god at the gym, but a skinnyfat weakling at home? I am one of the strongest guys at my gym, I feel as if I look good when I'm training but at home I think I look like shit Is there a name for this?
hey guys, how much of my recommended daily vitamin/mineral intake should i be taking for the most important vitamins/ minerals, like magnesium, zinc, and vitamin d?
should i just try to aim for 100% the daily recommended amount, or should i be aiming lower in case i have too much? for example zinc is bad for you passed 50 mg, (i think? i forgot the exact numbers) so should i be aiming for less than that in case my diet includes more zinc? or should i take more than 100%, in the case that the daily recommended value is the amount that is considered healthy, and not the maximum that the body can use?
My gym's leg press machine has two 'heights' for the plates to be placed; lower (closest to where your feet rest) and higher (further and past the lower rack). Should I place my plates on the lower or upper racks, or does it not matter? I can only press lmao5pl8.
Anyone else prefer weighted push ups to bench? I like the fact that it works my core, and somehow it just feels good.
Am I losing anything if I do these for my volume workouts? Obviously for lower reps, higher weight work I will continue to bench, but is there any downside to changing my 150lbs 5x10 to the equivalent weighted push up 5x10 (60lbs for me)?
>>35606882 I use caloriecount. Also, in general I would eat a salad (no dressing and just veggies) with maybe some cheese on the side, a soup for lunch and a smoothie (banana-orange-ginger-water, no milk) for dinner. If I want a snack it's either an apple or a fistfull of almonds. Don't drink anything besides black coffee, water and unsweetened green tea. So I don't know why you would say I don't estimate this correctly, but I weigh my food and according to caloriecount I have been eating 1000-1200 for the past week.
>>35606882 >>35607282 I also prepare 99% of my food myself (only go out to eat maybe once a month) so I know exactly what I put in it, also I am vegan so no animal products, and I'm trying to limit carbs with eating less and no white things.
How bad is alcohol calorie-wise? I drank about a bottle of jaegermeister a week for 3 months and i noticed i started picking up some weight, but could be also the fact that i stopped exercising completely about the same time
>>35607337 Yo watch yourself, you're on the path to a disordered mindset. The 1000 cal/day is low but I didn't think much of it. Vegan is a redflag in itself but something about saying "no white things" really just set my radar off. Vegan, low calorie, low carb, zero cal caffeinated beverages, it's like the foundation of all EDs. Losing weight is good if you're overweight but be mindful of what kinds of habits you're building in the process
You seem like this subject hits a nerve. I was simply pointing out that several researchers disagree with Menno's conclusions drawn from the literature. Even you said yourself that there's no clear consensus.
>broscience McDonald is a bit of an asshole in real life, but his literature reviews and writing are far from unfounded. Helms and Schoenfeld (and Aragon) have published quite a bit of research, and are far from broscientists.
I have most of the papers and debates back and forth saved on my computer. I'll check back in once I'm back home.
>>35607046 Take a couple weeks at maintenance then move to a surplus. 100/week is a bit too cautious IMO.
>>35607150 You can generally get away with more volume on a bulk. Work capacity tends to decrease on a cut.
>>35607167 It's more difficult to progressively overload push-ups than bench. Other than that it's feasible.
>>35607254 It's fine. If anything, you could probably benefit from eating at a couple weeks at maintenance if you've been dieting for 3 months straight.
>>35607777 If those are pounds, I'd recommend switching around your ss program so that you bench and do ohp more than your squat and deads, you're lacking heavily in your upperbody. Do this for another 3 months and then you should be fine for doing some high volume stuff
>>35607784 English isn't my first language so maybe I wrote it wrong. I didn't say low carb, first of all, just that I'm cutting out a bit of carbs (since I used to consume a lot of carbs precisely because I'm vegan and it's easy to eat bread/pasta all day every day). Also, by no white things I meant brown rice instead of white, whole grain pasta instead of regular and all that. I also only drink 1 coffee+1 cup of green tea every day.
>>35607838 alcohol contains calories. I myself drink 1 (max. 2) glasses of white wine every now and again, it's just personal preference but wine is good for you. One glass is about 100-120 calories. Also, dry white wine is best for less sugar.
if I'm trying to gain muscle mass, should I switch my 2% milk for whole milk? is it really acceptable to hold a dumbbell between your thighs while doing pull/chin up? idk, it just seems really weird to me
I've been lifting shitty ass dumbbells for 3 weeks or so and it's becoming a bit too easy, which is probably a sign I need to actually hit a gym. Fortunately, my Uni has a gym that I could use for free, but having never been in one before, what the fuck would I do?
Should I just ask someone to help me out? I don't really have any clue on proper form and I don't want to fuck my shit up. I'm a scrawny faggot, so I'm kind of intimidated.
My stove stopped working. Until I can repair it/replace it, can I cook meat (chickenbreast, ground beef) in my rice cooker and use it as some sort of stove and frying pan? I don't know how rice cookers work exactly, how are they different in how they use heat?
I'm pretty skinnyfat. Luckily, my fat is mostly in my legs and ass/lower back. I'd say I'm probably somewhere around 22% bf, cutting to hopefully 12%. Would lifting be a waste of time until I start lean bulking or should I start now?
>>35608776 I'm going to give you the answer you don't want: slow down.
1500 Cals for your size and activity level is way too low. You're setting yourself up for crashing and burning. Use https://www.supertracker.usda.gov/bwp/ and plan for 1-2 lbs per week loss. Don't measure yourself multiple times per day, either. Do it once per week, same time each week.
Fitness is a lifestyle, you have LOTS of time to get there. Set a sustainable pace and you'll still be better every day.
>>35609043 I'm scared about lifting and eating, because believe it or not this body (imgur link) came from lifting for an entire year. No changes whatsoever. I didn't get much bigger or stronger, and I didn't get smaller. I honestly have no clue what I was thinking or doing.
>>35609121 Alright cool. I actually just picked up a new gym membership earlier today so looks like I'll be lifting again. >>35609137 Alright cool. Was just curious because I've got some wide ass thighs, but that's just fat now that I think about it.
>>35608875 >>35609181 Is mine enough to cause loose skin? Also, probably stupid question that I could find an answer to in the sticky, but were my "noob gains" wasted in that year of lifting where I achieved nothing?
Can anyone recommend me a good hypertrophy based program for beginners? I'm looking to get fit and long story short I have extremely bad OCD (it sounds like an excuse just typing it) so I'm trying to find what people think is the best plan that I can stick to for a while and see results before switching to a proper powerlifting program
I've read the stick many times lurked for ages etc I know that realistically as a beginner I should just pick any decent plan like SL and just stick to it most importantly, but I'm a bit of a headcase lol
Recently I have been having problems my squats. I think I have always moved my knees a little while squatting but now right above my knees is starting to hurt. How do I fix this? It's never been a problem before.
>>35609447 Calorie-Surplus Cheat Code is to slip fat into everything. Toast for breakfast? Load it tf down with butter. Making a shake? Add a tbsp or two of coconut oil. Oats? Butter AND coconut oil, plus PB if you can stomach it. Cooking chicken? Sear + saute it in olive oil. Dress your greens with olive oil too.
If you wanna start eating big, not just eating dense, buy those $5 Little Caesar's pizzas. My noseguard bro used to eat one for every meal, plus veggies, back when he was bulking up for handegg.
>>35609930 Ankles are probably the big one weird as it sounds when they are mobile you can get your knees forward which puts your hips into a stronger position. Stretching hips and hamstrings is also good.
Non-fit, but I want to make a new me for a new year. I got a good deal on gym membership, but the catch is that I can't start until February. What sort of exercises/routines should I attempt in the meantime to keep me pumped and best prepare me for the gym? I was just planning on starting a mile running routine every other morning. Haven't been to a gym in years and desperately need gains at 135lbs, 5'11" All I've got available now is a few 5-20 lb dumbbells and the sidewalk outside my home.
>>35610290 Your body gets used to certain exercises and will adapt to the motions so it's a good idea to change up your routine. that being said, a lack of soreness is not an indicator of a bad workout. a lot of factors go into soreness. if you try to do the same exercise the day after and your muscles can't then you've probably pushed yourself too hard
are you supposed to lift more with conventional deadlift as opposed to stiff-legged (actually it is more like a romanian, except i set the weight all the way on the ground.. so like a RDL and SLDL had a baby)?
i only ask because symmetric strength says my deadlift is my weakest lift (15% behind other lifters at my strength level), and i wonder if it is because i only train SL/RDL
What counts as a rep? e.g. in squat do you have to be able to "control" the weight or just get it down and up? Am I lifting too heavy if I'm just pushing the weight up with all the force I can and I can't really focus on form or control the weight. Needless to say these kind of reps are really slow. Should I just do more "controlled" and faster reps with lower weight? I'm doing SS.
>>35610645 drinking every night is bad for your gains drinking too much is bad for your gains
getting your BAC to .082 (plus or minus a good .015) about 30 minutes after an intense workout is amazing for gains.
just know when to stop, and only drink after lifting.
also alcohol calories don't get stored as bodyfat, but they do take metabolic precedence over anything else you consume, so if you drink right after eating, it can lead to some of the excess food being stored as bodyfat.
outside of that, you just need to maintain willpower and avoid the drunken munchies.
lots of hydration and electrolytes (i like to munch a banana with a good 5 potassium pills, and a calcium pill or too, as well as eating relatively high amounts of sodium on lifting days - qdoba is the best for this.. like chipotle but better)
I have no control over the food we buy, so I'm not able to eat proper meals. I'm currently cutting at 1500 a day and lifting, but I'm not even close to getting enough protein or shit like that. How badly will this affect my lifts? My go to meal is 2 sandwiches and a powerade zero, comes out to 400 calories, eat that 3 times a day and every now and then I'll snack on an apple or grapes or some shit, but that's really the best I can eat.
>>35610817 Unless I'm missing out on really budget food, it's just too expensive to buy healthier food or whatever. We need about $60 to last a month worth of food. I went shopping with my mom and spent about $55 on stuff like rice, chicken and other shit that is constantly recommended, I even read the label for each item we bought and that lasted 1 week and I was eating at a deficit. We basically survive on sandwiches and hot dogs cuz you can get enough to last a month with $60. I've lost 180 pounds and am trying to lose about 20 more, but now I started lifting this week, so I'm worried that my shitty diet is gonna greatly affect that.
Ive gained a little too much fat over Christmas whike bulking. I'll be bulking for about another 6 months until I'm anywhere near out of ottermode so should I just take 2-3 weeks to get visible abs again?? > alternatively
I've also heard some dudes will spend 3.5/months bulking, then go to maintenance/cutting for a month just so they can stay relatively lean year round. Is this a good idea?
I did have such a fantastic go at "lean bulking" last time anyway maybe if I could get back to reasonable visible abs and then lean bulk it'd be better in the long run
>>35610874 >now I started lifting this week You can live on noob gains for a long time. That'll help your situation but I recommend trying to get more money for when you start stalling your lifts. How about tuna? It's damn cheap (cheaper than chicken) and has 30 grams of protein pr 100 grams.
You should try to get more money somehow. I know it's not that easy, but your situation needs to change, dude.
>>35610824 because you are super vague about your lunch and dinner which means they probably aren't consistent. Add some bread, oatmeal or something for carbs in your breakfast. Your mid morning snack could be bigger. Also what is your training like ?
>>35610893 Thanks, I'll try to work on that. I've been donating plasma which gets me some extra money that I just save, but I guess I can try to buy food just for myself, the only thing is that the idea makes me feel selfish, but I dunno.
>>35610893 Tuna is not cheaper than chicken. $6 for 3 lbs vs like 1.20 for 20 something grams of protein. That 3 lbs of chicken gets me well over 200 grams of protein whereas $6 of tuna would be like 120 grams of protein .
>>35610944 I've been trying, it's tough, my city actually had the #1 unemployment rate in the country for a while I heard. I'm 19, got my very first job this winter break, but it was only seasonal, so i was laid off. I've already applied to more places now that I have some experience on my resume, but it's really just a matter of hoping someone calls and things go well. I'm definitely trying though.
>>35610981 Fair dinkum then, best of luck to you. Advice from a BS professional, blow everything on your resume way way outta proportion. I still list my old mom&pop diner first-job on my resume and make it sound like I was a professional chef at a 4-star. Places eat that stuff up.
I'm making an effort to fix my body's posture psychologically (reminding myself to sit and stand straight) but what are some exercises to help? Already doing face pulls. I want to straighten my upper back but I'm guessing stuff that brings my shoulders back and my chest forward slightly would be best.
Question for Anons who have (or currently do IF). Right now I am on a cut, lets me be more honest I am on a diet because I'm seriously over weight. Over the past 4 months I have lost 35 lbs doing the simple shit - no soda, reducing eating out to once a month instead of twice a day, etc. I am now lifting 3 days a week, about 6 weeks into Stronglifts. Additionally I got for a 40 minute walk after lifting (MWF) and on T/Thr/Sat I play basketball with a friend - typically just 1v1 but sometimes we get into a bigger game, usually for somewhere between 45-60 minutes.
Anyways, for the last 6 weeks (around the time I started lifting) my weight was 215, today I am still 215. My weight has changed a little here and there, down to 214, sometimes, and as low as 210 when I was sick at christmas and didn't lift for a few days (I skipped 2 workouts, but just restarted the week the next Monday).
For the last 2 weeks I have took it a step further and have started recording all my food/macros. I eat 1800 calories a day (180g of protein), 158g of carbs, 50g of fat). The only thing different I do is on lifting days I have another 50g of protein (through whey, w/ water) and ~50g of carbs and just add it to my current macros so on lifting days I end up closer to 2150 kcals.
I have decided to do a once a week IF (using the 24 hour protocol, not the eating window). My question is, will it hurt/kill my recovery if I make it a day after lifting (T/Thr/Sat?) since I will only get about ~600 calories on that day. Or should I try to move it to Sunday, the further day from recovery..Sunday kind of sucks, as its easier to do it on the weekdays when I am at work and can just work all day and just come home and have dinner, but I also want to continue to progress my lifts as best I can.
I've got chronic cluster headaches with attacks every night. I get up at midnight and ride out the attacks, then hit the gym when they're finally over for the day before stumbling home and collapsing in bed.
I also get sporadic migraines that kind of linger in the background in addition to the cluster attacks, and they usually stick around for a few days.
Is there any reason - aside from, obviously, feeling like shit and not being able to do full intensity workouts - for me not to go to the gym on the days when I have a migraine? The gym is pretty much my only source of social contact and the only thing that keeps me motivated to not just kill myself and I fucking hate missing it for any reason.
>>35612989 If your doing strength training - especially things like squats/deadlifts then ab training will help your overall core strength so you can better progress on these exercises, so I would say do them, no more then twice a week and if you end up sore or it hurts your other lifts, cut back to once a week. This is purely for core strength and not for a 6 pack, thats all diet.
>>35612998 Its hard to say weight as frame and things dictate a lot of how you look. But, I would say if you can get to 175-180ish with a 10-15% bodyfat you will look pretty solid... Realistically with you starting at 145 though, you may want to lower that to say 165 and bulk slowly to say 165-170 then cut 5-10 lbs. It really varies alot so hard to say.
>>35613099 Then really I would recommend start lifting or doing bodyweight exercises, more so then just ab work. It will have a bigger impact.
>>35613221 If your new to lifting then I would say aim for about 3-4 lbs (likely closer to 3) for the first 1-3 months. After that around 1-2 lbs. Over the course of 12 months (as you said a year) that will be 18-30 lbs. You could aim for more, which is fine, but keep in mind that you will gain a bit of fat with anymore then that, even with that amount you will gain fat, but thats why you cut.
I've heard people say they aim for 5-6 lbs a month and just do that for 8 months then cut to get it done faster (that same 40-48 lbs), but I think if you do it a bit slower you can reduce the time on a cut, but to each his own, everybodys body is different, if your younger (late teen, early 20s) you might be able to put on more weight/muscle then someone in their late 20s, early 30s
I want to add a day of front squats to my routine so I am only doing back squats twice a week and front squats once a week. Should I be able to do the same weight with both or if I am just adding front squats should I lower the weight and just progress normally (5 lbs a workout?)...?
>>35610674 Thanks I will lift lighter. I actually thought that I might injure myself after getting aches in my muscles after gym. Not doms, more like a ache/ pain and I can feel it right after working out, not 1-2 days later. Also doms i can usually only feel id i'm moving/ contrating my muscles but this ache sticks if I stay still or lay on a bed... I just tried to add too much weight in each workout
Hey fit, I'm moving to LA County (Redondo Beach to be precise). I'm a DYEL, but I'm looking for a gym. My concern is that most of the gyms here just seem to be classes and machines. Barely any of them have weights and when they do they're smith machines.
/fit/, college student with relatively severe caffeine addiction here.
So, this Saturday is an test, on the 24th February another one. I want to stop taking coffee and wish to stop, but I am aware of the withdrawals. When should I stop taking it? And is it cheaper to drink energy drinks than coffee until the tests are over? I swear I will stop taking caffeine for the rest of the semester.
>>35614248 If you get a drip machine, coffee is far cheaper. You get off caffeine the same way everyone does, you just drink less and less of it every weak. If you normally have 5 cups , have 4 cups. THen the next week have 3 cups. and so on.
So I'm cutting right now using a diet that's pretty much a version of the paleo diet but with coffee.
I live in a place where it's hard to get fresh fruits and vegetables. My diet is like 20% lean meats like chicken or turkey, 40% seafood, and 40% fruits and veggies. The problem is that the only fruits I really have access to in the winter months are canned (the ones in the thick-ass syrup).
I've been draining them and just eating the actual fruit, but according to myfitnesspal my sugar intake is pretty high. As long as I keep my TDEE low, keep lifting and do some cardio, I should still have a successful cut, correct?
>>35614319 Well, you should avoid any canned fruits in sugar water. And to begin with, fruits tend to be pretty high in sugar. As long as you're keeping sugar under 50g a day and hitting your calories, you should be fine.
>>35614286 pic related, how do I get a woman looking like that? I am aware that women get subconsciously a man's emotion behind their actions. Of course, there are more women, but I am an ass man who seeks a non-manipulative woman.
Need some ideas for snacks that are low kcal and have good protein considering I can only eat 2k and need 118g protein
I eat variety of fish, A LOT of chicken almost daily if not sometimes, pasta sometimes, rice sometimes, eggs, skim milk, vegetables, sometimes those big brazilian almonds
so that's basically it I was also eating a biological yogurt with the almond and honey mixed in now I basically eat just a cup of milk with chocolate sometimes, other times cookies so it's not that great
I only ever drink my coffee black There's a new coffee at work, 'Salted Caramel' from the fresh market Is there actual sugar or other things added to the coffee grounds and I'm getting more than the usual 5 calories per 8 ounces for nonflavored coffee or is it purely zero calorie flavorings they market by putting caramel on the box?
im finally back into lifting after around 6 months off, and ive been going to the gym just like i did when i first started to lift, but im worried about my workouts, i feel like there might not be enough aux work depending on the day obviously the aux work changes, but i dont know if I feel like im doing less because i just got started again or what workout looks something like this mon: squat 4x12 (doing higher reps to get back into the swing of things, then will move back down to something like 5x5 or 5x3x1) - goblet squat 4x10 - leg curl 4x10 dumbbell lunges back and forth across gym 3 times (about 20 feet or so tues: bench 4x10 - tricep pushdown 4x10 - lateral raises / front raises with dumbbell 4x12 - plate raises w/ 45 4x10 - easy bar curls w/ front grip (like if I was going to power clean, overhand or whatever) 3x10 - dumbbell shrugs 4x12 Thur: front squat 4x12 - dumbbell step-ups 3x10 - dumbbell split squat 3x10 - leg curl 4x10 - russian deadlift 3x8 Fri: OHP 3x10 - dumbbell bent over row 4x10 - low row 3x10 - lat pull down 3x10 - easy bar curls 4x10 - barbell shrugs 3x10 - barbell front raise 3x10
how does aux work look? I feel like the lower body days need some attention more than the upper body but i dont know. im still trying to figure out the best way to "get back into lifting"
is 8-10 hours the end of a sleep cycle? I can at least get 8 hours per night
I also have been feeling down which is why I'm going to bed late and can't sleep/don't feel like it. Physically I feel great but mentally it's like I'm feeling like shit for some odd reason, it just came outta nowhere and doesn't make sense
>>35614726 Quick notes: Mon: I feel that focusing on your regular squats and dropping the goblet squats is better, maybe add SLDLs to get hamstring flexibility back Tues: I feel like weighted Dips would feel at home at this day, maybe drop the silly amount of volume on all the extra shit you're doing to accommodate the more compound focused bench and dips Thur: 12 rep front squat sets seem ridiculous to me, up the weight and lower the reps Dumbbell steps ups/split squats don't have much use, just do leg curls or glute bridges or bb hip thrusts depending on what needs the extra volume I assume russian deadlift means romanian deadlift, I don't see any actual deadlifting in this program so I say just do a regular deadlift or deficit deads instead Fri: Again this seems like a lot of volume for someone trying to get back into lifting. I would do OHP, A bent over OR seated row, and pulldowns OR actual weighted chins/pullups and forget the rest
It seems like you're trying to do a fuckton of volume and do a bunch of isolation stuff when you can get away with focusing on compounds which will go back up in weight fast as you rebuild your strength as opposed to all the isolation stuff which can be harder to keep up with progression on every little thing
I started SS, well kind of. I've been doing dumbell work for a couple months and lift shit at work all the time.
Anyway I put my bench together today and figured I'd do the 4 main lifts. It took like 5 minutes considering I only have 100 pounds (waiting for heavier weights in the mail and olympic barbell). Everything was really light and I was cleaning into a OHP casually. But anyway, I did squats after bench and everytime I did a squat there was a sharp almost pain in my lower back. The weight put no strain on my legs and I didn't feel it except in my back. I tried arching my back back and keeping it straight and it was the same thing
>tldr >100 pounds of squats put a sharp almost pain in my lower back >is that from bad form or something else
>>35615268 Nerves don't grow in size but your central nervous system adapts and becomes more efficient in dealing with the stress of heavier and heavier weights, that adaptation is what allows very light powerlifters or olympic lifters with relatively smaller muscle mass to move huge weights Veins are down to body fat and water retention as to how much they show up (vascularity) and genetics in their placement
>>35615295 Brush your teeth, floss, and use mouth wash before sleeping, don't have anything besides water after that
>>35615335 Just do as much as can fit at one time, get stackable tupperware
>>35615371 First of all, squatting is the first exercise you should do on every day of SS, it warms you up for the following two. Also there are 5 main lifts in SS so I'm thinking you're doing some variation of the program and not the actual program. Also, most likely your form is messed up if you feel any sort of SHARP pain anywhere. Post a form check or watch this or both
>>35615480 Koss has plenty of good on-ear options for 30-50 bucks (Portapro and Sportapro for comfort, KSC75 for clip ons that don't have a band that could snap) AKG if you like bass focused phones, they have the K400 series (420-450) which have swivel cups (less likely to snap) and stretchy bands for 50 and up
>>35615667 Anything by Shure is great when it comes to iems Other than that just find some by a recognizable name (Sony, Panasonic, Sennheiser, Beyerdynamic) at your price point that have a nib shape (round vs cone-like) that you find comfortable
>>35615860 Jesus, maybe just be more careful with them, how are you breaking them? I have no experience with bluetooth, I just have my phone in my pocket and iems and take them out when doing explosive movements Maybe run the cord under your shirt or behind you if you keep snagging the cord, also there are headphones where the jack plugs into the can rather than being always attached so when you pull it pops out rather than yanking the phones off your head AKG and Audiotechnica often have that feature
>>35616019 Sweat gets inside the headphone while cycling;they start to wear down after a month or two, or the batteries just stop working. Personally, I have a terrible experience with bluetooth headphones.
I'm going to the gym tomorrow for the first time. Obviously going forward I should have a routine etc. But I dont have one yet.
So, with that in mind, what exercises are the easiest in terms of I won't duck up look like an idiot. Basically I just want to ease myself in in terms of complexity of the exercises. I think things with dumbbells are hard to duck up, but I imagine something like a deadlift you can easily mess up.
Essentially - what exercises can I do tomorrow that don't require too much knowledge of form etc.
>>35616241 Do all your exercises with almost no weight and just get used to feeling the muscle group you're supposed to be working. Once you're used to it getting your form right will become much easier
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