Since I can't see the old thread in the catalog, I'd like to open a new one for Questions That Don't Deserve Their Own Thread any questions welcome.
I'll open it with this question:
I'm starting to wear suits and while I'm not overweight I'm still not fit so my shoulders are small while all my fat rests on my hips (I've got a slightly feminine shape which makes people think I'm female when seen from behind, specially when I had long hair), thing is I'd like to look more masculine specially when wearing a suit any tips?
How to look good in a suit and shoulder focused exercises
any question you want to post
Why does anyone even care what they look like since after brain death you will be nothing.
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
What is the minimum amount of calories a guy should eat on a cut?
I'm 182cm (5'11.6") and 147lb
Cutting to 12% right now
So my basal metabolic rate is supposedly 1719 calories.
I usually get 1500 cals/day, and 3/4 days per week I lift and do cardio right after for 20 mins which burns around 400 cals I think
On non lifting days I just go walk for an hour
now I've read that men should not go below 1300 calories/day. Do I add calories burned exercising to that? Will eating 1500/day and burned 250-400/day lose me all my gains?
Keep in mind this is only around a 800-1000 cal deficit
Does creatine not work for everyone? I took it for a month or so and didn't feel any difference. Took measurements and stopped taking it. I didn't lose any strength or size.
I measured 5g every day
Buy suit separates if you need to.
Dark colors for dat slimming effect.
No pleated pants.
Don't buy skinny lapels or skinny ties if your chunky it will just make you look cartoonish.
followup question: would 2 weeks be sufficient to check if creatine works? If so i'll take measurements before the 2 weeks and after to see if i gained water weight. I'll also see if i gained more strength.
Will i need a longer period on creatine to get the effects or is 2 weeks enough?
I'm new to getting /fit/ pls dont bully
If you aim to do 100 pushups a day, will doing 20 pushups at separate times of the day have a different effect than if you were to try and get the 100 as close and as soon together as possible? Is it better to be doing them separately if one of my goals was 100 a day?
Well you won't go from doing sets of 20 straight to doing 100. I'm not saying you have to go to failure each time, but just try to add reps slowly and steadily over time. also take a day or two rest every week, you still need time to recover even though it's "just pushups."
Did SS for 3 months, then quit lifting because of Piriformis caused by imbalance in lower back muscles. Started bouldering instead go to been going to the gym 2-3 times a week for a few months now. I do two sets of lower back exercises, pullups/chinups (1 each) and decline pushups (sets of 30) after each session. I haven't been able to do more pushups for a few weeks now and same with pullups/chinups (8/10). I eat roughly maintenance, maybe lost a kilo in the last couple of months. I've also been on accutane for 2.5 weeks. What do?
Is this a good workout?
I'm using the My Fitness Coach app to keep track of my weight. Trying to cut for the first time ever. inb4 NYRfag
It's telling me to eat 2,560 calories by the end of the day, but do I have to? I had a 260 cal breakfast and it was fine for about 6 hours. I just ate a 45~60 calorie salad. Yesterday I went to sleep with over 1,100 calories left to eat. Am I fucking up by not eating all 2,560?
Are "cheat days" even a thing during a cut? I'm assuming not, but I'd like to know for sure because roommate brought pizza last night and I kind of wanted some but I had just worked out and didn't wanna fuck up my gains. There's some leftovers so I'd like to know.
During a cut do you do more cardio than normal or just lift more than normal?
How do I gain motivation to lift/cook? I'm sick of being a 5'11 skeleton. I weighed 165 before Christmas break, but sat around doing nothing and went back down to 145.
I've started GOMAD to gain some weight back, and start Stronglifts 5x5 tomorrow. But, cooking and eating healthy is supposed to be half the battle right? How do I start cooking for myself?
>For breakfast every morning I have 5 eggs and 3 slices of bacon, milk, OJ, and greek yogurt.
>For lunch, whatever is in the uni cafeteria thing, or subway sandwhich
>Dinner same as lunch
Basically, I need to cook 1-2 meals a day.
If you eat less, you will lose weight at a faster rate. Cheat days are absolutely a thing on a cut, and if you have some days where you eat 1k+ under recommended, then having some pizza once in a while will be fine.
Good on you for beginning the journey of self improvement. You can do this. You're gonna make it!
July: 18, 300lbs, 5'10"
Now: 19 , 230lbs, 5'11" 1/2
Question: Should I be on a cut if I know I'm still growing? Could I stunt my growth by not eating enough? I eat about 1950 every day. My dad says that it's normal for me to be going through puberty slowly because that's how it happened for him. His beard didn't start needing to be shaven until he was 25.
Would it be a better idea to get 2200+ calories a day, and run 200 cal off? I have no idea what I'm talking about. :(
I'm just coming off a cut. Does anyone have a meal plan for eating at maintenance? What should my macros be for maintain/slow bulk?
I started lifting a few weeks ago but it's possibly not related to that. There's an awful sharp pain near my heel and the bottom of my foot,when I'm walking or standing or just touch it even. Is there a chance it'll go away on it's own. Can i still lift today..id really want to but squats and some lifts might be harder to.do..fuck why
Every time I try to do a good ab workout, I start cramping intensely on the 2nd set. Should I attribute this to dehydration ( I only drink like 2-3 bottles of water a day) or improper breathing?
So, I see warnings about routines being "taxing on the CNS" a fair amount. I've switched to a much higher volume routine and am afraid that I might hit this territory.
If I do start to lift too much and get to this point, will I just feel it? Does the body give warning signs? I'm fine with just taking a few extra off days here and there if lifting makes me feel shitty all the time. I'm just afraid of hurting myself in the long run by doing too much weekly volume.
You're probably right. I'm just taking some random guy's upper/lower routine and changing it from U1-L1-x-U2-L2-x to U1-L1-U2-L2-x because I don't see why not. Each major muscle group already has ~48hrs between workouts.
Is that bad?
Bumping my question from the previous thread
What's the cheapest website to buy whey?
So far Amazon looks like the best option at 10lbs for $115.00.
Anyone know a better place? I live in CA btw.
I bought a tub of EAS protein a while back, but never finished it because it makes me fart like crazy. Has anyone here had this problem with this brand and found another brand that doesn't cause hardcore farting?
Inb4 embrace the farts; I work around customers all day; awful protein farts around them wouldn't end well.
hey fitizens im 18 and this is my senior year. Now ive got some time till prom i need dance skill cause for winter ball i found out all my dance moves consisted of was
>squatting and moving my legs side to side
>my arms doing fuckall
>hobbling like a sperg
>doing reload animations
can i get help?
where can i learn to dance like zyzz perhaps?
please fit im tired of being a fool on the dance floor.
I am bracing in the belt. I breathe into my belly and squeeze my abs into the belt. As for push pressing, I think I tend to do it because it's really difficult to press the first rep, yet the next reps are easier. Probably shitty starting position. And what is wrong with my bar path? It doesn't go around my head, and only moves back slightly at the top as I lean forward slightly, as instructed in this vid: https://www.youtube.com/watch?v=wol7Hko8RhY
Cheapest isn't always best. There's a lot of CRAP outthere of terrible quality. Spiking it with useless aminos is common practice as well.
Most expensive isn't always best either.
I don't know what you can get where you live, but I'd encourage you to do a little research in order not to get fucked in the ass by the scumbag supplement industry.
So a girl is always playfully hitting me and teasing me with some name calling, and always respond in kind. She doesnt do this to anyone else. What do i do /fit/? Ive never been this far with a girl.
Also i do have her number.
Hows /fit/ feel about Ezekiel 4:9 on a bulk or for cutting?
I need clarification: when reading labels, are "Calories from fat" included in Calories or do I add it to the calories.
specific example would be this label that says:
Servings per container: 5
Calories from fat: 50
is it (110+50)* 5=800 Calories per container
or is it just 110*5=550 Calories per container?
Is it important to have one horizontal pull for every horizontal push? I was interested in doing https://www.muscleandstrength.com/workouts/phul-workout, but wanted to replace one of the rows on upper hypertrophy with chin ups. Would that cause any dangerous imbalances to a natty who will realistically never be huge?
Dips and good ol' push-ups.
>Is it important to have one horizontal pull for every horizontal push?
As a rule, yes.
Note that it's just as possible for a dyel skeleton to have these imbalances as a roided up mass monster.
You think it would be a better idea to replace pull ups with chin ups, replace on of the bicep isolations with chin ups, or keep it as it is? I just really want to include chin ups somewhere.
If you're strong enough I recommend diamond push-ups. These are usually considered a triceps exercise, but the fact of the matter is that they also hit the pecs much harder when done the right way.
The trick is to try to have your biceps "kiss eachother" i.e. move in your arms as you press, so your chest muscles get squeezed between your biceps. And push yourself as far away from the floor as possible.
Try that for reps and see if you don't get a good chest pump. If not, come back to me.
I'm doing SS and while some lifts have started stalling, deloading and working back up always get's me up another 5lbs or so.
Usually, I stall with those 5lbs again the next workout and the cycle repeats.
Should I finally switch to a more advanced program like TM or does this not constitute "stalling"?
I'm aware how important a good nights sleep is for recovery and growth. However some nights I am restless.
Question: If I go to bed late (eg. at 2am) but still get my 8-9hrs worth of sleep, is this still ok? Or should I invest in sleeping pills?
1) How true are the more common food 'issues' that I keep hearing from people? Eggs and cholesterol, tuna and mercury, etc? There doesn't seem to be concrete proof for either side of these arguments.
2) I'm currently 19 / 5'11" / 238lbs. Is it possible to healthily reach 200lbs by early June? Let's round and say 5 months from now to make it easier. What kind of a caloric deficient would I be looking at? Right now I aim for 2400 and have lost 23 pounds in 2.5 months.
1) You can eat all the eggs you want. Dietary cholesterol won't negatively impact the amount of HDL in your blood.
As far as canned tuna goes there is some truth to it, but unless you're eating several cans a day I don't think you need to worry.
2) Keep doing what you're doing and I think you'll reach your goal. You may hit a point where you need to reduce your caloric intake further, but as long as you can lose weight on 2400, stay with that.
Rather simple question which I don't know the answer to. I've been following SS except that I only squat on day A and added barbell row (almost pendlay but I don't let it rest on the ground) on day B instead. I do the rows right after I diddy. Should I change the rows to seated rows?It might restrict the gains I make because I overuse the lower back by both deadlifting and doing nearly horizontal barbell rows?
5'10 141lbs 12% bodyfat . Both my scales that weigh myself and all that stuff AND body fat calipers say 12% so I'm assuming that it must be right.
I still haven't really got visible abs??
If I gain weight on a lean bulk and stay at 12% will that show up?
Cos atm I'm like 17lbs body fat and 124lbs lean mass, but if I get to 150lbs at 12% I'd be 18lbs fat and 132lbs lean body mass so I'd have more total muscle in my body than fat?
Is this the correct way of looking at it?
>I've always been kinda insecure about weight I guess and because I'm not completely ripped when I take my top off it always makes me want to cut but then I see how small I am so I guess I just gotta get to a point I have more muscle at least
To enjoy the only experience that they will ever have, since as you said, after brain death nothing remains
if you dont have abs then you dont have the core muscles for it, simple as that, especially with 12%
i'm way above that (18%) and my top 4 abs are already showing
you're either not doing enough compound lifts (squats, diddly) or your genes are limiting you
I'm new to lifting, I've been doing ICF for 2 months now. I'm steadily increasing my lifts, focusing on form, and things are going mostly great.
The thing is, I actually love lifting. I've never felt better than after a good workout. I love it so much that I hate rest days and would like to lift everyday (6x per week as my gym is closed on Sundays).
I know I'm supposed to keep doing a full body workout till I'm stalling which is very much not the case yet, but I'd like to move on to a split routine like PPL to be able to lift everyday.
Would it hurt my progress a lot even if I keep going for linear progression? Or would the difference be minimal so I should just do whatever I want to?
Cliffs : New to lifting, doing full body 3x week, want to move on early to 6x split to be able to lift everyday. Will it hurt gainz badly ?
Watch your diet, that's the most important part.
Cardio every day, a morning run for example.
A bit of lifting
The best results come from combining cardio and lifting (best short and long term)
I like doing programs based around supersets personally when on a cut.
A half assed example would be.
Bench/bent over row
This allows you to get your heart beat a bit higher, in theroy ,more calories burned
The smart thing to do would be to continue what you're doing now. Don't fall into the trap of "it worked so well I stopped doing it".
That said, training is also supposed to be fun so if you'd like to try going 6 times a week, I say go for it.
As long as you use an exercise selection that is reasonably balanced (i.e. not 20 sets for pecs and 3 sets for quads) and focus on progression, you'll make gains. If progress stalls, you can always go back to what you're doing now and see if you can get things rolling again.
Focus on 2 things, building muscle and doing stuff that gets your heart rate through the roof. Not necessarily on the same days.
As a really uncomplicated example of this, you could see if you could get your hands on the Greyskull Linear Periodization book. His standard template program combined with his Burpee challenge would do the trick.
Just a suggestion.
I'm a runner mainly cos of wanting to join the army so for lifting I just do 4x10 each body part 3 times a week.
Legs, chest, back, abs, then bicep tricep shoulder.
Clean bulk calories , cardio/running 3 times a week also.
I don't have big protruding core muscles so I will add in more work for abs and see if that helps, I can tell my body fat is distributed as such that if I had a more bulky core it would be more visible.
I have like the outline and faint lines slightly more if I flex more though so not pure skinny fat type stomach, there's clearly muscle there like
Pic related is my core.
Lean enough to carry on clean bulking??
Ill be honest, I've always neglected core training but if training it more will visibly improve/tighten it up and make it better I won't
look, it's really hard to answer your questions in terms of fixing your program because you are in the situation of somebody who is trying to achieve a certain fitness goal alongside going to the gym and i am confident in saying that i am not SS/practical programming literate enough to help you
the best advice i can give you though is: get a goal, focus on it and track your progress on the way; your ambitions seem to be all over the place
one more tip: almost all ab exercises are shit and auxilliary at best; if you want to develop a solid core you have to do heavy compound lifts of 3-5 sets of 5 reps
sorry for not being much more of a help bro
After uppin' the weights on my biceps shit whenever I extend my arm I feel a sharp pain in my tendons, wat do?
I'm 204 lbs 5'9 at 1850 calories a day, I've been losing weight since may last year, lost about 66lbs so far.
I took a week break off gym due to a wrist injury and I lost a lot more than I would while at the gym - about 3-4lbs in a week.
As soon as I've gone back in the gym I've put those 3lbs back on, but I'm sticking to my calorie goal with MFP + weighing food, and being very strict in general.
Can someone clue me in this is driving me crazy
That's alright man it's helpful, the amount of running I gotta do makes SS impossible so I guess I'm just trying to squeeze as much as I can from weight training and not look like shit but I'll put weights on the back burner for now. What I've been doing is working in terms of putting size on so I'll stick to it
This isn't fitness related but you are the closest to friends i have.
I take a lot of drugs. They've made me a bit fucked up. Anxiety etc.
Anyway I frequently get paranoid that everyone hates me.
So i go to this party and I take a pinger and a mdma cap and booze.
And to these friends i havent seen in forever im saying such fucked up cringey shit to like for example. " Why does everyone hate me? Would you just be honest with me? " etc.
Well the maths goes that im just asking you guys how much did I actually fuck things up? Should i never talk to them again out of humiliation?
Im pretty fucked up now. but yeah help would be appreiciated. Thanks :)
tug it man, in 100years we will all be dead so enjoy tugging it while you can
Im cutting, and today started a little albuterol, took only 4mg with 400mgs of caffeine.
Thing is, im feeling pretty happy, got that energetic feeling i would got from coke, just obviously less stronger.
Is this normal? I don't even think albuterol is a CNS stimulant, could it be acting together with the caffeine?
Hello /fit/, i'm returning back to the gym after a period of R&R (Triggered by illness followed by a planned vacation). I've been off for 4 weeks, my diet has mostly been in check, and other than a little bit of deflation, my physique hasn't suffered too badly.
My lifts for each exercise were around 1/2/3/4 (1PL8 OHP, a little under 2pl8 for bench, 3pl8 squat, 4pl8 diddylift). How much should I deload? I'm feeling weak, and I don't want to injure myself by taking on more than I can handle, and I really don't know how much strength i've lost. What's a good starting point? I plan to do a modified version of SS (The one linked in the sticky) just to get strength levels back up to where they were before jumping into TM.
This isn't a /fit/ question, but I'm sure someone will answr me anyways
When receiving a blowjob, and you climax, which do you prefer
1. Her mouth is ajar so you can see the cum enter her
2. a. Her mouth is enclosing you and she stands still to accept the cum
2.b. Her mouth is enclosing you and she keeps sucking & thrusting as you cum.
If I finally get to blow this guy I want it to be the best possible bj.
Provided you have a reasonably large breakfast, are their any downsides to skipping lunch?
Related, is it safe to assume that if I'm not feeling any significant level of hunger throughout the day, then I'm eating enough food?
I'm seeing a much younger girl. She wants to "netflix and chill".
Do we watch netflix then have sex? Watch netflix while having sex? Or "netflix and chill" a euphemism for sex? How much netflix is actually involved in this?
BW is a good choice for home fitness without investing in a home gym.
What is better for lower pecs, weighted dips or bench? I am considering switching my hypertrophy work to weighted dips and keeping my strength work on the bench.
Also, if I bench 160 lbs 5 x 10 on volume days, what should the equivalent weighted dip be? I'm guessing an unweighted dip is like pressing 80% of bodyweight? Maybe 70% because dips have a smaller ROM?
So at 170 lbs I would do 40lbs weighted dips 5 x 10 to match that bench?
If anyone knows a good way to work that out, I'd be grateful.
Any tips other than RICE for shin splints? It was really painful and I rested for two weeks and now it's just kinda painful. I don't want to rest anymore and just figure I'll train around it (i.e. light jogging, limiting the jump rope). yay or nay? Any tips? Kind of paranoid of stress fractures, but how real of a danger is that for a non-professional?
I posted this in a routine thread but havent gotten an answer so far. Might as well try here too. Really appreciate ANY input.
I have been stalling on SS and have decided to switch to TM come February. Having read PPST and some ebooks on TM I put together a plan:
Squat 5x5 90%
Bench/OHP 5x5 90%
Squat 2x5 70%
OHP/Bench 3x5 70%
My reasoning for the high amount of curls is that after having done SS for months my arms still look underdeveloped. Is there any room to add an assistance exercise for chest? My tits are getting big but they are not looking "shapely".
When do you guys do your cardio?
After weights, at a completely different time of day, or a completely different day entirely?
Does it even matter?
Sorry if this is a dumb question senpai
If cardio tires you a lot you should do it after lifting. Other than that, it doesn't really matter. You should do cardio, it's good in every way, betters recovery and cardiovaskular health.
What's the minimum strength level a skinnyfat 150lbs 18%bf should consider cutting from? I'm trying to gain as lean as possible up to 225 squat plus be symmetrical with other lifts, currently at 150. So hopefully 6-10 more weeks.
After that... I'm considering drugs beyond EC to help cut as fast as possible and retain lean mass.
29, 5'7, 160lbs, finished reading the sticky.
I cut myself down to my current weight from 230lbs over the last two years using Couch to 5K, weights (but not very heavy cause I was a tard), and just not eating shit anymore, but at 160, I still look chubby as fuck. Google says I still have to get down to 135-140 to be at a "healthy weight." I don't know whether to lean down that much and then start trying to put on muscle, or just say fuck it and start lifting heavy now. Leaning to the second because I'm almost 30, never really lifted that hard, and I'm fucking tired of eating so little. What do?
Bump, one of you guys must've taken time off and needed to get back into it. I'm wondering whats a good deload point. Should I microload up 2.5kg increases? or will my muscle memory be sufficient to fasttrack it somewhat with 5kg increases.
I did take time off, but im was dyel faggot with a 70 kg bench (3x3). I do think that "muscle memory" comes in to play. I really find that regaining strength after inactivity is easier than gaining it the first time around.
Cut at a reasonable deficit and lift, praying to the gods of noob gains. You should have been lifting all along. Progress might be slow or nonexistent at this point, but you're still probably above 20% bodyfat which is a pretty definitive cutoff for too much fat. Get down to at least 15%, preferably 10-12%, before considering a cut.
How do i prevent the bar from sliding off my back when low bar squatting?
What is a good strength routine for a noob that isnt starting strength?
why does eating at maintenance reset metabolism? I always get frustrated that I stop losing weight at some point, yet when I eat at maintenance for like a week the issue seems to go away and I start losing again.
SS is pretty much the best you're gonna get for a total noob scrub. There some others, such as Stronglifts, but people often stall as 5x5 will quickly become too much volume and you end up going to 3x5 anyway.
The best modified version of SS is sean10mm's version (there is a link to it somewhere in the sticky, or just google it, 4chan wont let me post the link as it thinks its spam), it has some isolation exercises if you want some direct work, and its Ripp approved, I personally loved it and moved onto it from SL.
As for your first question try shoulder flexibility exercises, that was my problem when I started. Or just change to highbar if its that much of a pain in the ass.
Every time I do any bicep isolation exercise like preacher curls or db curls the top of my fore arm (or the area directly opposite of my elbow) is a lot more sore than my biceps.
Am I doing something wrong? I could've sworn my form was perfect while doing them.
im 183cm, and weight just about 71kg or so right now, still gaining strength and muscle, bench has gone from 70kg x5 - 90kg x5 in 5 weeks. still going up, and recomping nicely.
Adding to my answer, you can also choose to cut, and get lean and do a leanbulk from there, or bulk and then cut after a while, thing is. You are gonna look like shit for a while no matter what option you choose.
your hormonal profile is determined primarily by your diet. when you have a surplus you go anabolic, when you have a deficit, you go the opposite.
when you eat a deficit at first you lose weight, until your body starts pumping out hormones to stop you from losing weight and starving to death. you can choose to eat at a slightly less large deficit, exercise more, or increase your BMR via increased muscle mass.
no quick fixes buddy
no hard answers. but that's probably way too much. at 5,11, your ideal weight with some muscle is gonna be around 170. 750, in reference to that, is way too much.
there is merit in resetting your body's hormonal profile occasionaly, but it can also wreak havoc on your endocrine system. sometimes, soooometimes those women's diet books are correct. when you see fat girls going bulimic over and over and eventually stops working, this is the case.
just take it slow, dude. cut back to around 500 cal deficit. build some muscle in the meantime. 1 lb a week, you'll be your ideal weight in less than a year.
slow and steady, man.
bouldering is not really compatible with lifting schedules. you will not get as good at climbing or lifting as you otherwise would be.
after you get past intermediate in either it will severely hamper your progress, and you will exacerbate stress/ligament injuries.
those jacked guys you see at the bouldering gyms are on roids, btw
Ah, that sounds very very probably. I almost never work my triceps, I think.
Are my triceps too weak?
Thank you! This sounds about right too. I will try to flex my biceps a bit more and feel the blood rush into the muscle.
yeah. having a history of being fat can hamper or destroy your hormonal response cycle. so you will probably never, ever, have an ideal metabolism where you can eat a ton of junk food and stay lean, like some people. also, binge cutting for comp is probably not going to work very well for you.
it doesn't change some of the basic mechanics, though. you cna still build muscle and get lean, say, 7% bodyfat.
stay lean for a long time, say, between 8-10%, and you'll more or less reset your body's hormones after say 6 or so years. though you can easily slide back into your body's habitual levels.
I'm a dyel who's come to terms with the fact I've been "lifting" for a few years but have fuckarounditis. I recently went back to a linear progression program and upped my calories.
Stats: Male, 21, 6'3
Body weight: 182lbs
Body fat: 14%? (Estimated, but I have 4 pack while flexing in good lighting)
I'm eating 3400 Cals a day, but stalled last time I benched. Is the answer seriously just eat and sleep moar? I feel like I'm doing everything right but bench and OHP won't increase. Do I up my Cals?
Is it bad to do pull ups 10x2 unweighted, then Max with added 35 lbs. Every workout? Then the average strong lifts style routine following? 5x5 is really what I focus with weighted routines, what do?
I don't have any plans for comp stuff, I just want to be happy with my body. I already know after months and months and months your appetite changes.
as of right now I'm trying to just get down to 11% or 12% so I can start bulking and get a body worth mirin'.
you sound real spooky, but your cals are fine. don't be an idiot and eat too much and get fat
you are probably not lifting hard enough, or are using shit form. that's a pretty pathetic place to stall. how long have you been lifting, and how long has your stall been?
has someone ever monitored you for form and seen your limits?
you can do it no problem.
best advice comes from someone who shares your body type. I come from the other end of the spectrum, so I can only share advice from my more intelligent friends from the heavier side.
500 is probably a better deficit. but don't be afraid of asking a huskier guy who can get lean, who isn't an idiot. gym rats aren't always the smartest guys, so just keep that in mind and screen your advice, politely.
given your extreme weight, you are almost certainly not lifting hard enough to put on mass.
I'm not telling you to stop, but just keep in mind that when you reach your "limit" you are still putting in a marginal amount of effort.
keep at it, and keep in mind that your mind and your weak body are your limits. as you get healthier, things that used to make you want to quit will feel like nothing.
as for why, well, only you can answer that, buddy.
Your English was fine man.
If it's a sharp pain just from touching your heel, doing squats probably isn't a good idea. There's Nothing wrong with taking an extra rest day to see if the pain goes away. Be safe bruh
Actually, I totally said that wrong. I meant that since starting lifting I noticed that my triceps are a lot weaker than my other arm muscles. I noticed that it's halting my bench press so I am definitely looking to do add tricep pushdowns and decline skullcrushers to my routine.
Thanks again, dude. I appreciate it.
thanks for replying dude! i actually went to the doctor in the meantime and it turned out to be inflamed , i think is the right word. hurts too much to walk. got some pain killers and another appointment. tried to do most of my exercises today anyway, just not the ones that put too much stress on it. definitely advise anyone with pains like this to see the doc desu.
Alright then, I'm gonna eat at maintenance for a week and get back to a 500 cal deficit. It might be hard for a week or two since I'm gonna be couch-surfing, but after that I should have no problem.
Can't tell without knowing the rest of your routine.
Work on your setup. A common issue with imbalance on bench press is getting the scapula situated stably on the bench.
Unilateral work like dumbbell presses can help if there's a muscle imbalance on top of it.
You want to be able to progressively overload pullups just like any other compound lift. What rep range you choose to do them in is up to you, 3-5 sets of 5-8 reps isn't unreasonable for volume.
Weight drops tend to be extremely nonlinear, especially with water fluctuations.
If you insist on taking a PSMF approach, be sure you know what you're doing in terms of exercise and protein intake. I disagree with other anon saying that it doesn't work, but it definitely has drawbacks like any other approach.
glute bridge or hip thrusts. im need to beef up the size of my glutez
Gingko biloba makes me really grumpy when I wake up and I can't figure out why.
It shouldn't be having this effect, I don't understand.
What's the correct way to do warm-ups /fit/? I use reg parks routine and it says 5x5 with the first two sets being warm up ones. I usually do the bar for 10 reps and then do like 75% of my max for 8 reps for the second set, is this wrong?
How is my back supposed to feel after a SS session ?
It isnt actually painful but it feels somehow wrong 1 hour after the workout and then it goes normal. It's hard to explain how it is as i don't know how it is supposed to be as i'm a potato.
It feels tense and excercised but i also feels something that might be the start of pain. If pain was level 10 i'm currently at level 2 basicly.
I found myself kinda cheating in the overhead press so i had to take off some plates on my barbell.
I also struggle not curving my back at the lowest level when i grab the barbell. I'm trying my best not to but it's kinda sloppy atm i believe. I don't have anyone to watch me so i'm not really sure.
Posting my stats, is this normal? I know I have weak ass legs but it seems like they should be a lot stronger than they are relative to my upper body strength.
Squat - 75
Bench - 65
OHP - 50
Is their a ratio I should be working towards?
Don't. stop fighting pain. If you feel pain, you shouldn't fucking lift. It will not bring gains. It will not cause hypertrophy. It will only make the injury worse. Stop fucking lifting with it.
Christ, it's like arguing with a tree.
>Don't. stop fighting pain. If you feel pain, you shouldn't fucking lift
apparently my school my school has a health services or w/e so ill stop by their and see what's up
but im lost on how it's supposed to feel if it's not supposed to be pain?
posted a thread about this earlier, new to this board, didn't realise people would get so annoyed, and got shit on so I deleted it, but would appreciate any help here!
basically no matter what I eat, as soon as I eat (it could literally be an apple) I bloat to fuck and get all skinnyfat, I can't feel it physically and it isn't uncomfortable but bothers me because my stomach looks so nice and flat in the morning, and visibly puffy later on. help on how to stop this pls? would toning help or do I need cardio first? I literally know nothing, can provide before/after bloating pics if requested
You need to sort out your gut bacteria. Eat probioitc foods and cut out all processed stuff from your diet. Exercise will do nothing to help you here, other than the fact that cardio can help with digestion.
You should also get yourself checked for food intolerances and IBS:
Should you bulk in the winter and then cut for/in the summer or is it better to bulk until you feel you are happy with your strength/muscle gains then cut no matter the timeline? Thanks in advance.
If I put 2 cups brown rice, couple pounds of chicken, a bag of frozen broccoli, and a few cups of chicken broth in a slow cooker will it turn into an actual meal?
I mean, is the slow cooker literally this easy? That's how everyone makes it seem. But every recipe you find is way too complicated. I just want my carbs, protons, and veggies thrown in and be done.
I started lifting around 4 months ago and started to realize around 2 months ago how my left chest grows faster than my right one.
It didnt go away during thr last two months and only got worse?
ideas to balance it?
I'm doing SS and I'm pretty sure I fucked up my hip doing power cleans. I've laid off the cleans and I'm planning to see a doctor.
It's been bothering me for about a week and it's a sharper pain when I'm running or squatting. I'm worried that I'm going to need to stop doing the program altogether. I was about to hit 135 squatting.
Has this happened to any of you? Did you have to stop lifting?
I'm getting tennis elbow from doing preacher curls but the thing is I have no idea why. I don't think I am recruiting my forearms at all but obviously that can't be true because otherwise I wouldn't be getting this pain, so at what point during the exercise should I be especially careful and mindful of my wrists/forearms?
That really depends on the individual. I listened to so much advice on the internet, but nothing really helped me, until I found my own way of fixing it.
I used to do barbell bench, and my left pec got bigger. Turns out my right shoulder is fucked up because of an accident I had years ago. So I mostly benched with my right shoulder. I switched to dumbbell bench, which helped a bit, but not that much.
What really worked was doing this: https://www.youtube.com/watch?v=dCmY_HxrqWs (only on my weak side). This helped me build a mind muscle connection with my right pec. I started contracting my chest better during dumbbell bench. I also added two more isolations for my right pec, dumbbell flies and cable flies.
Hope this helps
You can do accessories every day. Its 3 times a week so I alternate sessions with 3 sets of either, wide-grip pullups, dips, and chinups. I started at 5 reps, increasing this by one every session. When I can get to 10 I will start adding weight
I was doing squats today for the 3rd or 4th time ever and I got lightheaded/ dizzy, despite not having gone up in weight much
Felt a bit like I was going to faint after I finished a set
Is this something to be worried about?
I didn't want to make a big deal about it and just finished my sets anyway
Is bulking for a year before starting your first cut a meme? I've been hitting the mass gainer pretty hard this month and I really want to cut since I'm fatter than I've ever been, even with the sick strength gains. Been lifting on a brosplit for 5 months, kind of want to cut at the start of Feb as I'll have used up all my gainer by then.
Actually I don't think I made that question clear enough. Basically is 5 months hard bulking enough time before I should consider trying to cut down my bf% or should I wait a bit longer?
i actually already went and found a doctor that was open today so i have an excuse not to work out'
apparently i have tendonitis and she said I shouldn't work on the bench press or any of those motions for the next two weeks or so until the inflammation goes away
she prescribed me some diclofenac sod ec
what the fuck do I do in the meantime until i'm safe to do workouts again?
So after going in to the gym today for the first time, it appears as though out of the big three lifts, deadlift is the only one I can do with correct form.
With bench, my elbows flare out unintentionally and I can't keep my form strict. It also feels like my shoulder blades are flaring out too, which I think I read they shouldn't be doing?
Should I just start bench press with just the bar and work my way up that way?
Or is there some mobility stuff I need to be doing for bench?
The elbow flaring thing is really killing me.
And for squats, pretty much as soon as I hit parallel I get butt wink.
Deadlift is fine I think, didn't have any issues or back pain.
So how can I improve my bench and squat forms respectively?
>1. learn wtf you are doing wrong while benching
she said i shouldn't lock my arms at the top of my bench or something because i have bad anatomy that basically caused this
i was doing starting strength so that's like everything
>The elbow flaring thing is really killing me.
Narrower grip, external shoulder rotation.
Train rear delts: rear delt rows, facepulls, external cable rotations, etc.
>And for squats, pretty much as soon as I hit parallel I get butt wink.
Then just go to parallel, or slightly above.
>Deadlift is fine I think
Probably shit, post video.
I don't even think I could bench with my shoulders externally rotated right now, that's how bad it is.
I'll definitely start working rear delts now though.
>Then just go to parallel, or slightly above
but I thought if it wasn't ATG it wasn't good
And I've got no deadlift form video atm
If there's one thing in life I could change, I would never ever have got sucked into videogames.
I think it is bar none the biggest inhibiting factor in my fitness aspirations.
Start training external shoulder rotation too.
Do it with a small range of motion, so you don't overstretch the shoulder capsule.
>but I thought if it wasn't ATG it wasn't good
That's a shitty meme.
Depth, from shallow to deepest: low bar, high bar, front squat.
Just squat how your mobility allows you to.
When it hurts, duh.
How many bodyweight pull ups would you say is reasonable from someone of decent fitness without coming off the bar? I'm skinny af atm but I've gone from 0 pulls to 6 in a week-ish and it's getting easier all the time, my expectation is to do like 20? but maybe that's cus I started so bad?
Ha fair enough, BMI 21.5, but I would hope to push that up in muscle over the year, I eat my body weight in chicken and pasta most days but dat metabolism y'know.
Most people I know do struggle with more than a few but I always think that if they practiced at all 20 wouldn't be unreasonable, that's why I suggested that figure.
alright lads i'm 200lbs at 5'9, obviously overweight and have lost 70 lbs so far while lifting.
Thing is I'm really struggling on my deficit with some lifts, I just wanna eat big and get big, is it worth doing it now or should I cut to a good bf first?
When my weekly routine is to workout every other day (1 day of exercise, 1 day of rest, repeat), I seem to have trouble doing the exercises. However, when I have 2 days of rest instead I seem to have a lot more energy to exercise. Should I have 2 rest days, does needing to rest for 2 days mean I'm not eating enough or something, or is this normal?
Any cardio any time will reverse your gains in something called a fatty hormone induction. It afflicts most of the population. And yes, this includes heavy breathing, so stop it.
>68" 150 lbs
Been lifting seriously for a year, will gain strength and muscle however I will not go up in weight. I use a mass gainer and I try to eat as much as I can. Never been past 155 lbs.
What should I do?
Also I have some lower tummy fat that I hate, how can I get rid of this while still trying to gain weight?
>how can I get rid of this while still trying to gain weight?
>I will not go up in weight. I use a mass gainer and I try to eat as much as I can.
Start counting your cals. It'll give you a much better estimate on how much you're actually eating and needing to eat. Also count macros to get your protein count.
Hey /fit/, looking for some advice.
I've been doing muay thai for the last 4 months and have my first competition coming up in 9 weeks. It's an amateur competition for people who mostly have 3-8 months of experience. I want to be as heavy as possible for my weight category. The weight categories closest to me are
>Less than 173 lbs
>Less than 200 lbs
I weigh 188 lbs (at 6'5'').
Many of you bulk and cut, so you most likely have a good idea of what's reasonable weight gain/loss for a given time frame. What do you think I should do - cut 15 lbs and fight at 173, or bulk up and fight at 200? If I cut I'll be lean and tall for my weight category, but I might be weak from cutting so hard. If I bulk to 200 I'll have gained some muscle and be more capable of fighting 200 lb individuals, but I won't be as strong as somebody who cut down to make it to 200.
Also looking for advice on what program I should follow to get to those stats. I work out infrequently so I'd probably follow a beginner routine.
My stats at the moment are
>Squat 3 sets of 9 at 235 lbs
>Bench 3 sets of 9 at 135 lbs
>Deadlift 3 sets of 9 at 235 lbs
>OHP 3 sets of 9 at 90 lbs
>Pendlay row 3 sets of 9 at 135 lbs (struggle with these, either bad form or just weak)
I've just used scooby's calculator, going at 10% lower than TDEE @ 2200 cals, I've been at 1800 for a while now and feel weak as shit so hopefully this will help on the path to gains while losing weight.
Think I should do cardio every day too or just on rest days?
there's no simple computation. it doesn't work like that. it depends on things like your flexibility/accessory-muscle strength and control/sense of balance which are different for everyone.
I feel a sharp pain in my hands (The thumb area) and sometimes wrist whenever i try to lowbar squat even if i haven't taken the bar off the wrack (I keep my hands and arm straight as you are meant to, and the pain is both in open and closed grip) , i also find it extremely difficult to pull on the bar to create the bunch of muscle that you keep the bar on and when i unrack it it always feels like the bar is about to slide out of my hands and down my back
I can do highbar squat but i always feel like i am about to fall which i sometimes do and cant progress anywhere beyond 65kg, i keep trying to perfect my form but nothing changes, id prefer to be doing lowbar
Thanks man I also live on a military base and the chow hall doesn't always post the calories so that's kind of shitty. They don't offer a ton of healthy choices either, I'm limited to chicken sandwiches every day and occasionally spaghetti
Definitely not fit before, been fat most of my life. I can jog 10 minutes atm until my joints give me pain while i'm not out of breath.
I think I'll power walk for now until the weight comes off at least, do 30 min sessions sound good everyday?
Do an hour, not 30 minutes. It makes a big difference in terms of warm up and energy spenditure.
If joints give pain you should do swimming. It gives the least stress on joints and works the whole body. Try to swim 2-3 times a week if you have a pool near you or at the gym.
I just had my first "bad" week of lifting. I was progressing well, 5lbs per week for the last 4-5 weeks or so. I was attempting to bench 160lbs, last week I did 155 no problem. I was having trouble with 160, and couldn't get it.
It was a little demotivating, so I dropped down to 155 again figuring I'd try again next week at 160, but I continued having issues even after I dropped down to 155 and couldn't get it like I did last week.
This same thing then happened on my OHP afterwards, same weight differences (5lbs / week)
My question is, is this normal? Did I just have a bad week? How should I go about doing my lifts next week then?
Should I be drinking protein even on days when I'm not working out?
For example, I only work out on Mondays, Wednesdays, and Fridays. I already drink protein on those days -- should I be drinking it on Tuesdays, Thursdays, Saturdays and Sundays as well?