Do you guys have any good rules of thumb for guesstimating calories in shit based on looks?
I can't avoid fast food/restaurant food for work reasons, which wouldn't be too terrible if they were chains that posted calories/macros online or something, but I usually end up in non-chain places because my team hates chains.
Don't eat with any "teams" or mates?
Rule of thumb charts for estimation
>Don't eat with any "teams" or mates?
I would if I could, but it's impossible.
>one rental car
>working hard all day at clients place
>expected to work into the night at hotel too
>Teammates all find their moment of peace in food, so they go all out and dgaf about health
>What little time I have to myself at night, I spend in the pitiful hotel gym to get my cardio (to compensate for shitty food), and my dumbbell based routine because hotels hate barbells
The only thing I could realistically do is to control my portions.
Thanks for those images though.
Fuck the process of writing this out has made me realise how much i fucked this up. And she was high test too.
>decrease total volume
Can i counter having to do this by just having PWO before training? as well as still eating some complex carbs a couple hours before the workout so that the PWO is still technically on an empty stomach?
I own C4 Cellucor and Nitraflex, as well as various pure supp's (caffeine, BCAAs, Creatine monohydrate, Beta-Alanine, Citruline Malate)
It also depends on the program, your body composition, and how advanced your lifts are. Short, sweet programs like SL/SS can get away with maintaining volume easier than most splits. Ditto goes for relatively new/overweight trainees.
If you're moving significant weight though, your recovery is going to be plenty taxed as is just maintaining the weight on the bar.
I'm doing a Linear progression variation of 5/3/1, about 9 sets for the main lift of each workout, 5 days a week. Expect to drop the last couple sets to support the weight still or should I be alright?
I hurt my lower back squatting yesterday. Was doing 315 and as I was coming up I felt a pinch in the left side of my lower back. Did some stretches, put ice on it, and rested. Today there's just a little discomfort.
How long should I wait before resuming my lifting?
is cutting seriously just not eating?
i've been eating everything in sight but i'm nervous that i will just lose muscle if i stop eating a lot of shit.
does ec stack work?
anything easy to cut?
The fuck is this voodoo shit?
Standing on the balls of my feet on a stair and holding my arms out to the side made my tennis elbow pain I've been dealing with for 6 months go away in about 6 minutes.
eat filling foods:
boiled/baked potatoes with only salt
leafy green vegetables
foods that are mostly fat and sugar and no protein
sugar sweetened drinks
EC stacks work a little. Only really helpful for already lean people trying to get veins on their abs and shit, though.
15 pounds how fast? You only gain about 1 lb of lean mass per month without roids and you have to put on roughly an equal amount of fat.
Heavy, low volume lifting and protein on a cut will help you keep your muscle. So will drugs.
Track your food using myfitnesspal or some other shit for a couple weeks and it'll give you a much better sense of calories overall.
There's a few staples at every restaurant that will basically be constant, salads, chicken sandwiches, shit like that. Most restaurants cook their food in tons of butter and other shit though to make sure it tastes good so just be aware.
Feel fat as fuck but feel like I need to bulk, currently 70kg going to start bulking in february, because thats the last month of summer and hopefully do a lean bulk till september and cut for summer 2016.
75kg x5 bench
55kg x5 OHP
120kg x5 squat
140kg x5 dead
Goal is as close to this by next december
From another thread >35647684
I've been eating 2-3 cups of oats daily for some months. Is there such a thing as eating too many oats, and should I stop? I'm concerned because I just realized this.
What is wrong with the back of my tongue and how do I fix it? I have a white coat on the front of my tongue where I brush but the further back it goes the thicker the coat gets.
Anyone have a good chest and triceps routine?
Could be either. Crossfits oly certification process used to be dire and although they've cleaned it up the old ones are still floating around (in theory, by now they should know what the hell they're doing. in practice some have learned and some haven't).
Whenever I do ab rolling it feels like im fucking up my elbows. What am i doing wrong?
my chest is growing by doing dips, db bench, bb bench and incline bench, but the problem is i never feel it in my chest i even try to do light flys to pump my chest before, but damn i never feel contractions in chest.
what to do
Drink loads of water
caffeine can help with food cravings, but dehyrates you
Eat fibre not sugar!
If you've been on a "strength" programming, switching to 6 weeks of conditioning and mobility workouts will be very helpful
Pro tip: stay away from diet soda, it just makes me crave sugar more.
Try fresh lemon in water instead
Can't FUCKING lose weight.
I'm on a cut doing IF, eating below 1500 calories in my 8 hour eating window, while I keep training 4/week, yet my weight stays the same. This is frustrating because I just want to lose a puny 2kg to show the abs a bit and then continue slow bulking.
Maybe I'm ill? A week ago I started to get positional vertigo, but I don't think it's related. My grandmother had diabetes.
Damn, that's rough. I've always been very flexible. I still get looks of horror when I show people how far I can twist my legs. It's great fun and one of the reasons I work to keep my flexibility.
What's a good daily workout routine you can do without having access to a gym,one that will give results with commitment.
I bought 2 lbs of beef, while cutting. what is the best preparation option?
i have the same shit anon
you cant reach it with a toothbrush,youre gonna puke.
I just stick a towel deep in my mouth and scrub the white stuff of
a knife works as well tho it gets a lil bloody
Since I have a shitton of spare time, I decided to go 1region/day. So I have:
And I throw in abs every other day. Is this suitable for a beginner or did I fuck up already for following this for the past 2 months?
super noob here, been lifting for a week, gym 3 times so far
when deadlifting at 85kg my hands struggle to grip the bar well - they feel super weak
what can i do to fix this?
>warm up is 40x5, 60x5, 80x5x2, 85x5
I bought some fat hand grips to help work on my forearms and my grip strength. Are these a waste of money, or do they actually help?
Measure everything, including coffee creamers and ketchup, and stay out of the candy dish. That was one of the best pieces of cutting advice I've seen on this board. Anon went on to say, "a 500kcal undereat can turn into a 200kcal overeat" very easily, so watch your portions and watch your intake closely.
It gives me 2400. I ate last week 1200 a day and didn't lose any weight, Exercised daily. Counted macros on fitnesspal and only ate whole foods.
Fug, honestly why do I only lose weight if I eat like 600kcal? This means oats in the morning and x2 veggie soup and coffee only. That's the only way I actually lose some weight.
5x5 bench press
3x10 incline dumbell press
3x10 incline flies
3x10 cable flies
3x10 skull crushers
5x10 cable trizeps isolation
3xf push ups
This is the best you can do. I made some ridiculous gains with this.
Can you make gains while cutting? Complete absolute noob here. Skinnyfat with noodle arms and a worryingly wide gut. How do I lose the gut while packing on muscle?
Right now it's gym almost daily & 500+ kcal deficit daily.
I started skinnyfat, made some good definition with noob gains. This is 3 month cut @ 500cal deficit.
Yes you're able to make some gains.
If you're an amateur you will still put on some strength gains. You won't build any musclw while being on a deficit but as a beginner you will kimda "activate" your muscles. Your central nerve system will adapt to the circumstances when you lift heavy weight you're not used to ist to some certain degree
Pic related says most guys will have 1/1.5/2x bodyweight lifts in bench, squat and DL by the end of a beginner routine like SS.
Im 6'7" and weigh 205lb, wouldn't a 4 plate deadlift be a bit unrealistic after only 6 months of training?
And if so how much should someone my height and weight expect to lift after 6 months?
I'll spent about 60 to 80 minutes in the gym and my split looks like this.
19% body fat
Lifting for 16 months now.
pic related. Will start my cut in 2 weeks.
I'm trying to get a clean bulk going but I've ran out of things to add for the day, any suggestions? I've had eggs and tuna yesterday, so not sure if I should have them again today.
I quit by buying a shit ton of green for nye. I was soo fucked up I could barely roll myself another one in the evening. This went on for 4 days. The idea was to "get tired/sick/bored of it". Thing is, it worked, at the price of being a living, breathing couch-vegetable. Cold turkey since jan 3rd and I can't believe the brain gainz.
It's the lunch that's killing you. Get some chicken in there.
Posted this in another thread but I doubt it will be answered there.
How long does it usually take to recover from tennis elbow? I've been popping advils for two days now and really don't want to skip another gym day. I will though if it means avoiding crippling body damage
/fit/bros, how do I get over someone that I don't want to get over but have to, and start properly focusing on my studies, fitness, and life in general?
What. You can literally Google this. What you eat is probably the first problem. Also drink more water and use a good mouthwash --pic related. My favorite. Maybe even scrub lightly with a toothbrush and you'll be A1
Easy: you do just that. You have acknowledged your problem, know the solution, all you lack is the desire to start fixin your shit.
Achieving greatness is something you mainly do alone (be it studying, inventing something, culturing yourself through reading, etc). So just know that if you work on becoming a better you, everything else will follow naturally.
Also: fuck bitches.
I just moved to a new area and can't find any respectable gyms near me.
Is LA Fitness acceptable, or are they lacking in free weights? It's the closest gym to me that's not some homo personal fitness club
How badly will it affect my gains if i on average eat pretty clean but today I binged on two chocolate bars, each 100 grams, and a bunch of high cal candies.. For the record, I'm trying to build muscle and strength and today is a rest day. I know I'm stupid already so you can spare that.
So a little background then my question. I have lost 40 lbs since Sept of last year. As of the first week of December of last year my weight was 215 lbs (I weigh myself daily at the same time, etc). Additionally the week before this is when I started working out, I was also eating all of my meals at home and avoiding alcohol, etc.
Since that time my weight (as of 2 days ago) was 215 lbs. I have never varied more then 0.4-0.8 lbs which is a little wierd to itself. Anyways, 3 weeks ago, I started to get more serious since my weight was not changing and I started to count all calories/macros. But my weight has remained consistent.
Anyways, my question, I had a cheat meal yesterday, I went out with some friends to watch some of the football game, had pizza, chips and salsa, mozzarella sticks and ended up topping off the day with a 1000 calorie burrito from chipotle. I wake up this morning and my weight is 212.8. So what gives?
Obvious, I didn't lose 2.2 lbs of fat overnight and I assume this is pretty much all water weight, but shouldn't I be higher? I ate nothing but shittons of carbs and fat, with not that much protein (compared to the 180g a day I usually eat on my diet).
That is pretty normal for newer lifts or people coming from a hiatus. Hell, when I was sick at christmas time I missed 2 sessions (usually workout M/W/F, was sick on Tuesday), so I skipped W/F. Started normal on Monday the following week. On Tuesday it was a struggle to sit and take a shit, I just kind of "bent and plopped" down whenever I was going to sit.
Mostly I recommend some foamrolling and it helped mine go away much faster.
>this one time I drank a litre of water and five minutes later I'd gained over two pounds! Wtf, fit ??
Weight should be taken once a week at most. Counting calories is now your religion. There are no cheat meals, only heart disease. In short, this could be anything. Dietary changes cause weight fluctuations. If you aren't losing weight, reduce your intake.
Find a new hobby. Photography, running, lifting, reading, ANYTHING that gets your mind off the shit that worries you is still better than NOTHING.
Been down the apathy hole too damn long and I know how shit it is. Watch some Alan Watts lectures/speeches to cheer you up.
That is more or less what I figured, but despite all my food intake I drank water only (no alcohol or soda),I evened figured I would have to fast today to get my weight back to what has become my new normal.
Also, the reason I weight myself everyday is I use an excel spreadsheet to track progress, my weight "change" column takes the average of the last 5 days as the weight loss, to reduce the spikeness of it and to give me my actual weight, so I typically use that as my basis for what I say my weight is.
As for my diet, I don't feel I should be cutting more, I think I'll need to add more cardio or a couple accessories to my lifts. The reason why is I am already eating 1800 calories (180g of protein, 158g of carbs, 50g of fat). I may play with my macros some and bump my protein up to a full 1.0g to body weight (which would make the split 215g of protein, 134g of carbs, 45g of fat) and see if that helps.
I have mild tendonitis and thus I am resting the area. Would you return to the workout (beginning with lower weights o/c) once the pain has completely subsided? Or would you wait even a little longer just to be sure?
I'm already anxious to get back into it.
Do chest in the squat rack.
Leave the safety pins about an inch below your torso.
Enjoy your full range of motion and not dying crushed under the bar as it crushes your rib cabe.
>light weight baby
How long does protein stay in your body to be used by it?
Considering your anus can still absorb nutrients, does protein in shit still make it to the gainz once in turd format?
I don't grab but I do log the sodium in my food, however, I don't graph any sodium I use from various spices and things as long as they are 0 calories. I am not quite sure I am ready to track that. Its bad enough counting tsp of oil and things (but I do). I think counting everytime I add Ms Dash to my chicken or a little soy sauce to my rice would make me go a little batty.
I assumed it was all water loss, but I was more surprise then anything. I eat clean, then I go out and eat like shit and go down weight. Feels confused that is all.
any advice would be appreciated lads..
Well, I'll give you the spoiler anyhow: salt makes you retain water. So does lots of other stuff. Your body needs about 7 litres of water in it to function. It needs more when you're active and less when you're not. When it has too much, it pisses it out. You also sweat. Also calorie dense foods physically weigh less than nutrient dense (which are usually water dense) foods, and your body takes longer to suck the water out of them and make shit.
B I O L O G Y
is what confounds and confuses people who are trying to lose weight. Don't buy into memes. Keep your intake below your maintenance and you will lose weight. Alternatively, as you say, you can exercise. A ten minute walk burns 100kcal, a ten minute run burns about 150, assuming your muscles are in decent shape.
Just don't man. Whenever I have bad cravings for crazy high cal/low protein food I drink some water. Don't even think about it; just get up, go to the fridge and drink as much as you can.
If you're trying to build muscle you need protein, especially on a rest day. Go make some chicken, if you don't have any go get to McDonald and get some grilled chickens and throw the buns out. Just don't give into the empty sugar calories.
You got it brah.
If we are talking true beginner? I started with 3 days a week whole-body split. It worked pretty great as 3 day whole body splits utilize your beginner-gainz potential well.
It also works with having lots of free time since the workouts take longer, and on off days you have time to come shit post.
Yes, (kinda) complete beginner. Half of my 2nd month now. I switched from 3/week to 5/week because I noticed I got bored halfway through and didn't put in as much effort.
I'd be willing to switch back if 3day gives me better gainz than 5day though.
thanks bro, you're absolutely right ofcourse and i will try to follow that, just that i already binged and shitty chocolate and feel like a retard for doing it. should i just go extra hard at the gym tomorrow or something. restrict intake ..?
How will the Retalin influence my progress, what are the possible side-effects of those magic pills in combination with hard physical exercise
pls need answers
Am I supposed to do pic related like:
A1 1st set - Rest 1 min; A2 1st set - Rest 1 min;
A1 2nd set - Rest 1 min; A2 2nd set - Rest 1 min;
A1 3rd set, etc.
B1 1st set - Rest 1 min; B2 1st set - Rest 1 min
Interested, doing fullbody 3 days a week and could be doing more because free time and only time where I'm relaxed the whole week is when lifting but scared of overtraining since I do karate 5 days a week too at night
Pic is my program.
Should I do those dumbbell presses at the end of my session?
I'm currently cutting and am worried that they will interfere with my recovery, so that I end up stalling.
But then again I'm worried I won't put on enough mass and I'll look like a cancer patient at the end of my cut.
Is 5x5 bench enough?
This is my first cut btw
Why are you doing 5 exercises a day. Are you at the gym for 20 min a day? Are you training for some fucking stronglift competition?
One rep on deadlifts will do next to nothing for building muscle.
It's setsXreps. I'm at the gym for about 1 hour and a half usually.
All I care about is strength, with exception to improving size of my chest so that in turn I bench more and am stronger.
god this fucking whole thread
thx for the abs workout brehs
/fit/ feels so motivating and positive, I come here when other boards disgust me with their unconstructive negativity.
I love you guys.
Also, to keep it relevant:
Do you guys have any favorite recipes while cutting? So far I'm finding broccoli to be my best friend.
Can I just do like a dick load of walking instead of running to burn a decent amount of cals?
I'm talking like an hour.
I'm not being a lazy fat ass. I'm quite good at running, actually. I just goddamn hate it. I'm burnt out and all the music on my cardio playlist is dead to me. I also have more than enough spare time on my hands to go for a long walk anyway. Even just a 200 cal bump from walking would be acceptable.
Eat clean if you're afraid of getting fat. Maybe instead of eating at a 500 calorie surplus eat at only a 400 calorie surplus. Honestly if you don't eat like shit and don't eat too many more calories then you burn, then you won't put on fat.
Of course, it's never that simple.
like I said, I'm pretty good in the heart fitness department but oh my god running is so boring.
At least with walking and I can just set pandora to whatever and discover new music instead of worrying if some slow shitty song comes on that I can't run to.
I hurt my lower back awhile ago and I haven't lifted in a month but it is still hurting. What do I do? I've been doing stretches and foam rolling already. It only hurts when I arch my back if that helps
Walking burns hardly any calories, you've got to get your heart rate up i.e. actually exert yourself. Tbqh I don't think that ANY cardio is worth the effort in terms of calories burned - I love doing cardio for actual fitness, but for weight loss it's a joke, you have to really push yourself for several hours every week to get any noticeable effect. Dieting is so much more important and so much easier for weight loss, you can easily lose 5kg month if you just eat salads, lean meat and grilled vegetables, even more if you're really overweight to start with.
Why do some people (particularly women) talk about their weight loss/muscle gain as a “journey”. I always felt like that shit defeated the purpose. You aren’t taking these hard steps to eventually reach and end goal, you’re changing your lifestyle to save your heffer ass from dying at 35.
people are..different? wow who would've thought. why does it bother you? i'd say that atleast they're doing something, so what if they call it a "journey" or what the fuck not. still better than doing nothing or just being overweight and waiting for death.
Do any skellies have really dry tail bones? I used to be very underweight, and my tailbone was always dry and almost looked calloused. It went down the crack a bit too.
But now that I've gained weight it's normal and smooth
>the first cut is the deepest
I went to the gym for tbe first time on Monday with a friend and did a bunch of bicep workouts. Since then I haven't been able tof straighten my arm. It goes maybe 75 percent of the way and then it hurts. It's visibly swollen too. My mom is freaking out and is trying to make me stop. What's wrong with my arm
Skinnyfat is the worst to get out of. No matter what you do, you need to do a full cycle (bulk and cut) before you will make true progress. It just depends how fat you are. 20%? Cut. 16%? Might as well bulk, you're not gonna look good either way until you finish.
Congrats. You got babbys first pump. Stretch your biceps and they will go back to normal. It's the bodies reaction to weight training. You get right so that you don't stretch the muscle and cause more tearing while it's trying to heal. It gets less pronounced after you lift for a bit longer
How accurate are the basic measurement methods for estimating bf%? US Navy (weight, height, neck, navel) gives me 16-18%, YMCA (weight, navel) gives me 14-16%.
If not very, what's a good method within +/-2% that's more practical than a dunk tank?
So should I start cutting or start cutting in February for summer? This is my first bulk so far a month and a half in.
What's a decent amount of time to be in the gym? Maybe it's just because I'm alone and I can do about 6 exercises in about an hour, but the dudebros are there when I get there and when I leave.
>Try to curl with regular bar, forearm hurts
>Same weight on ez curl bar, feel normal
Is there something wrong with my wrists/ forearm? Is it fine to be using the ez curl bar? It just feels so much better
Where am I lacking?
Bench press: 275
I am getting back to the gym, and eating right, april last year was the last time I did this.
So, I'll do Reg Park's Beginner routine.
I think I need to cut too.
Should I cut right now? If I am cutting I'll be able to increase the working wheight?
I never cut before, so I don't know what to expect working out and cutting.
I have a TDEE of 2300 and currently on a 700 cal cut. Going to a restaurant with a group tonight. All I've eaten is 2 banana's all day if I get fish and chips will I meet my cut target? The website doesn't have information on calories online.
>tfw just took caliper measurements of my body and got 12% bodyfat.
>redid calipers and got the same number.
>took measurements of my waist, forearms, wrists and hips and got 12% bodyfat.
>retook measurements 2 more times and got the same BF%.
>tfw I look like this.
What the fuck? I thought I was just fat at like 20%+ BF but apparently I just look flabby as shit because I have no muscle?
Should I just slow bulk it out? I'm on a modified SS and making really steady progress. But something is telling me that I am not 12% bodyfat since I look flabby as fuck.
What do /fit/?
I'm on the last cycle of 5/3/1 BBB. What should I do after?
I'm just starting doing squats after being a leg-press baby. I can barely manage 5x5 of half a plate on the smith machine, and that drops to 3x5 if I push through my heels. Is it normal to be so bad if I'm going ATG, or should I just kill myself?
So kill myself?
I figured because I'm so bad at even the motion of squatting that working up a bit of weight in the Smith machine until I'm comfortable and then moving to the squat rack would be best. I'm failing a heap of reps after all.
My left knee started hurting any time I exert force through it at just parallel angle or below. The pain is very faint, very dull. But the persistence worries me a lot. I stopped squatting for two weeks and it's still there.
Do I give up completely? Have I fucked myself up? I wanna squat for many more years to come. I dont wanna have grandpa knees at 19. What do I do.
I should have dealt with this earlier but;
For maybe 3-4 months walking has felt awkward, like I was something doing it wrong. Shit still hasn't gone away and attempting to walk some way to counteract makes i feel even more wonky.
I assume this is some sort of hip-alignment issue. What do I do?
Can I make it to ottermode by the end of this years summer?
Im 5'7 142lb kinda chubby
I'm two weeks into my first bulk and I feel fatter, but I don't see any other noticeable difference. How long should a bulk last? I'm stronger at the gym, but I don't want to be a fatass again.
My girl wants to try pegging. We've been dating for about a month now and I can tell she's getting bored with me in bed. I'm scared that if I don't agree to this she'll leave me, what should I do?
Okay it's already 6PM and I still need 2500 calories since I only ate a burger 400 calories
What the hell do I do? I'm supposed to be bulking but its my first day and I need so much to eat
How do you guys do it???
That doesn't have calorie counts, no. Easiest way to calculate calories for recipes is MyFitnessPal. Even if you don't do the calorie tracking with it, it's got a feature where you can input recipes, and it looks up the calorie counts for each ingredient and divides it out across the portions.
Fuck man, I love this chick but idk about this.
for the first little while you'll feel like you're taking up competitive eating, not weightlifting. You really have to eat till you gag for the first little while, until your body gets used to eating enough food.
I wouldn't worry about counting calories at this point, just try to eat as much as you can in as many meals as you can, and snack between meals. if you find you're getting above 18%bf then it's time to count calories, but you probably don't need to yet.
Are any of these gyms non-degenerate or mildly respectable?
Life Time Fitness
They're the only ones I could find in my area, not sure what /fit/'s experiences are with them.
In this video,
He warms up doing short quick presses. Is this a good way to warm up for benching just usual sets? I usually just do 10/8/6 warmup sets with full ROM before my 5x5, cause I'm really not sure what the best way to warm up for benching is.
If I do greyskull lp, won't my squats progress twice as fast as my deadlifts? That doesn't seem right.
What row should I do? Is there a definitive row tutorial you guys stand by?
This is my goal body. I don't want to be that big, this is perfect to me. Do you think I should just slow bulk considering that it's not that big? How many gym days?
Skinny fat here @ 5'11 / 79-80kg
Cut or recomp?
Lifted a whole year but quit a year ago because of injury.
It means stay within that range, cut down nearer to 16 if you find yourself gaining too much fat, move closer to 18 if you aren't putting on weight on schedule. Make sure when tracking weight you do dry weighing, like in the morning after the bathroom, it will provide you with the most consistent results
Brehs... I have no idea what to even believe anymore regarding protein. The few scientific studies put forth were for average Joes or people doing weight training but they were vague and unclear about the routine/type of weight training. I have gotten so many conflicting answers. I stand at 210 lbs and 6' about. I average 130-150 grams a day. Lifts are 320 bench, 430 squat. Deadlift unknown. BREHS WHAT IS THE TRUTH I AM LOST AND CONFUSED.