I haven't been able to lift for 4 months because of my shit injuries. I feel depressed as fuck because I messed up my whole bulk/cut and I now look like shit and won't look good for the hot weather. I can't do the only thing I love.
Posted before about trying to eat better while being poor. What are some cheap foods available that I can buy to help me get enough protein? I'm cutting and doing SS, and I'm worried eventually I'll struggle since I eat a shit diet. I'm legitimately thinking about just buying a shit ton of tuna and only eating tuna and water 1500 calories a day. Will this work?
So I've tried weightlifting about 3 times now. First time I kept at it for about 4 months, then quit for a few months. Then started again for 6 months, then quit again. Few months later, started again and quit after 2 months. I don't really enjoy lifting, but I still want to keep being in a moderately good shape. What other activities are there that I could do to stay in shape, by myself? No team sports etc.
How do I fit gym time into my schedule now that I have a full time job? It's either go after work and have the gym be packed due to everyone getting off work or wake up at 4a which has been difficult because everybody has been waking me up with their bullshit when I go to bed early.
I've started SS after a break of one year, and i can't do a powerclean because i lack explosivity Do you know any good exercises to help with this issue ? Or should I switch to the Wichita Method variant of SS, since there is no powerclean ?
>>35691532 Sweet potatoes are good and have a ton of non macro crap in them. They are basically normal potatoes but healthier and better tasting so people praise them Brocoli is good fiber and vitamins and have almost no calories whatsoever.
>>35691586 >They are basically normal potatoes but healthier Not really, no. This myth needs to die. The glycemic index is pointless. Sweet potatoes contain more of some macronutrients but less of others. One isn't better than the other, unless you have some kind of deficiency.
How to progress on a cut? I'm 6'1 165lb at just under 20% BF. Been eating 1450 since September (5 cheat days since). The thing is i want to perma cut, ill increase kcal a little but i really just want to see how strong i can get on this much food.
It's become an obsession at this point, i think i'm a masochist. I'm definitely no skelly and i for sure know how to eat like a pig, but i just want to push this as far as i can(Really i'm a poorfag wagie and since i moved out of my parents basement i was basically forced to lose weight since rent is so fucking high, plus drug habit > expensive dirty food)
Stalling at 75/140/175/245lbs for 3 weeks now. Increase volume? Intensity? Add more accessories? I am hitting my protein goals every day. I will NOT eat any more until i am under 14% BF. I know some of you guys have figured out loopholes for this and don't give me that thermodynamics biology shit that only flys for losing/gaining fat.
I haven't been training for about two years but before that I was /fit/ and trained 7 days a week. Is muscle memory real or a meme, and how long do you figure it would take me to reach my previous form?
>>35691804 You're eating way too little. 2000 calories would be more appropriate. At the very least on training days. As for progression, you must accept that you can't just slap on another couple of plates from session to session. You have to be patient and focus on making small improvements. Just one more total rep on an exercise and you've made progress. Over time it adds up.
>>35691824 Depends on how much too little you're eating and how fat you are. But you can expect shitty progress in the weight room longterm.
>>35691854 It's definitely real. There's no way of telling how long it'll take you though. Probably a while, but much less time than it did the first time around.
Yeah my TDEE is around 2300-2450 so im about 800 cals under and i know it is affecting my lift progression severely. bumped it up to 3x6 for main lifts when i noticed i couldn't add weight last week and it was easier this week.
About accessories though, If i add in decline/incline or DB press should i remove flat bench? (same for OHP and DB shoulder press) or should i just incorporate one accessory per muscle into my routine alongside my main lifts? Full body 4 times a week.
>>35689988 Skinny fat is like >20% BF or even less. 30% BF is in no way skinnyfat That said, Lift and eat at a maintenance. When you stop getting stronger, you will have gotten to the point to where you either need to continue cutting (my suggestion) or start a lean bulk.
You should get down to at least 15% bodyfat before even thinking about a lean bulk though. 10% would be better.
>>35690012 Hey dont lump us all in one demographic. I am sure there are dumb fucking idiot people from your country too... >>35690065 Just cause you aren't lifting doesn't mean you can't cut. Eat right and at a deficit, you might lose muscle mass, but at least you wont be a fat fuck
On third day of turning health around. I'm currently 277lbs and the sticky recommends 1.5g of protein for each lbs of body weight. Is it feasible to consume 415.5g of protein per day? Should I aim for something lower?
>>35690410 Eating that much tuna could be bad for you. Gotta mix it up. Check out a Farmers market in your local area if you can. Cheap veggies and other items. Never stop eating veggies, the fiber and nutrients from them are amazing for you
>>35690508 >>35690592 Yeah, I got NOW Foods Zinc, normally NOW has great supplements, but their zinc is 50mg and it gives me stomach aches and heartburn. If I continue to take them I might start cutting them in half >>35691116 Yeah, replace it at the ratio of 1:1 and you should be making it in no time
>>35692145 More than 400g of protein is insane. You're probably just fat. Focus on eating healthier: less processed, more whole foods, less sugar, no sodas, etc. If you lift heavy, aim for ~200g of protein. Otherwise, it doesn't really matter, and ~100g of protein is fine too.
>>35690410 Oats are dirt cheap and packed full of good carbs and a bit of protein. Sardines are a better choice than tuna if you don't mind the taste, as they have less mercury and more fish oil per 100g Milk isn't bad, just don't drink a gallon of the shit a day unless you want gyno or weigh like 50kg. Peanuts are really cheap and calorie dense too, look into buying big bags of unsalted peanuts, they make a great snack.
>>35691532 Broccoli is amazing, I eat almost a head of broccoli or cauliflower per day. On a cut? eat them with salt and/or garlic powder or cayenne. On a bulk? sprinkle olive oil on them, then a nice layer of cheese, melt it.
So I'm going to start my 5th 21 day DNP cycle in attempt to cut from 8% to 5% of bf. I lift every day consuming ~120 protons and eating around my TDEE right now. So what is the plan in my case? I'm thinking about eating around TDEE - 1k cal and keeping the same amount of daily protons which probably will limit my diet to protein shakes at work and just chicken breast with veggies at home after the workout. How should I lift? Keep the same routine or modify it somehow to save as much muscle volume and strength as possible?
>try to do mobility exercises >can't because no mobility >can't get entire left side of body to make any progress >dyel as fuck after 3 years with literally 0 progress from when I started
what do? I wouldn't even mind being dyel if I was symmetrical since at least then I could start making progress and get out of it, but every time I start progressing I have to drop the weight on all my lifts to avoid becoming a lopsided freak
>>35691621 had the same problem even when benching 0,5plate, after some time i tried them and it just worked. later i "found out" my problem was kinda my core(and still is). just do some ab work and diddlys and it should increase. 6 2 185lb.
How much do carbs matter when dieting down? I've lost 40 lbs so far but have another 50 lbs to go, so I still have quite a lot of time to go, basically trying to lose 5 lbs a month.
Right now I eat 1800 calories with 180g of protein, 158g of carbs, 50g of fat, typically my breakdown is roughly as such...
Breakfast - 555 Calories, 37g of protein, 52g of carbs, 21g of fat
Lunch - 625 Calories, 81g of protein, 56g of carbs, 8g of fat
Dinner - 510 Calories, 70g of protein, 35g of carbs, 7g of fats.
The rest (which isn't much mind you) comes from little snacks and things. What I am wondering is if I should completely reduce my carbs at dinner to say, only greens (7-10g of carbs) and move the carbs to earlier in the day when I am more active.
Or should I up my protein and reduce my carbs further?
>>35692278 Then just do more push ups. There was a 100 push up training program that I saw a while back. Literally you just train to do push ups. It does require some core strength, so if you want to do accessories, do some core exercises
>>35692287 Technically, calories in > calories out is the key to losing weight. I find cutting carbs helps me lose weight easier, specifically fats. Up your healthy fat intake and lower your carb intake and see if it works for you.
Why is it I seem to lose all my weight when I sleep?
As an experiment, I've been weighing myself regularly throughout each day as I attempt to lose weight. (Thanks btw, I've been having success thanks to /fit/)
As you'd expect, as I drink water/eat my food through the day, my weight goes up.
However the next day as I wake up, not only has the weight from my water/food disappeared, but then even more too.
Interestingly, this happens regardless of whether or not I shit/piss. ( I took a week specifically where I monitored every time I went to the bathroom. )
> Day 1: 202 pounds. > End of Day 1: 205 pounds. No shits taken, whatever I piss I easily replaced by drinking more water. > Day 2: 200 pounds.
Where the fuck is all of that going while I sleep?
An other interesting thing is that no amount of movement seems to trigger weight loss while I'm awake. To test, I weighed myself, and then went on a 12 mile walk. When I finished, I weighed myself again. Weight was the same. I'm assuming because I drank enough water to replace my sweat.
This has me seriously baffled. Where did my body take the energy to walk that much from? I hadn't eaten enough calories at that time to cover 12 miles worth of walking.
is vegan a cheaper protein source than meat? I have no qualms about eating/not eating meat but i'm a real poorfag and boneless skinless chicken breast keeps getting more and more expensive every week and i have to trim nearly 1.5lbs of nasty fat in a 5lb bag so it's not really a great deal. Tried switching to ground turkey/pork/beef but it's pretty much the same price. Been living off brown rice/canned tuna/mayo/canned green beans and peas for 2 weeks now wondering what i'm going to do.
they said a 15k salary is too much money for them to give me food stamps.
>>35692377 Your body does a lot of cell repair and whatnot while you sleep so you burn some calories that way. Also, say you eat dinner at 6pm, go to bed later, and get up around 6am. That is a 12 hour fasted window. You will have lost calories and water throughout the night.
>>35692436 To further illustrate my point: At Costco, the price for a Foster's Farm whole chicken was $1.29 a pound.
The same chicken breast is is like $3.00 a pound around here.
Per some formula I saw online, you get about .6 lbs of meat per 1 pound of whole chicken. Obviously, some of it wont be as perfect as macros as a chicken breast (the thigh, legs, wings etc.) but they taste really good, and you're a poorfag, so thats your best option.
The maths for my own curiosity 10 pounds of whole chicken should yield you 6 pounds of meat for the price of $12.90 2.15 Per pound
10 Pounds of chicken breast should yeild you (trimming fats) about 9 pounds of meat for the price of $30 3.33 per pound
>>35692498 Actually, >>35692401 you said you are trimming 1.5 pounds per 5 pounds. The the cost per pound for your chicken breast is more like 4>35 a pound, assuming you're paying around 3 dollars a pound for it, though I am assuming its cheaper since you have that much fat to cut away.
Eh, actually I have a shit sleep cycle, so it isn't uncommon for me to sleep for 10-12 hours.
So considering I eat dinner 4-6 hours before I sleep, and no snacks, that's 14-18 hours without food before I've eaten again.
I guess it's possible. It just felt weird that my body would shed the weight of even the food I had eaten before even shitting most of it out. Guess I was mostly surprised at the efficiency our body has when breaking down food.
>>35692404 Thanks, that sounds like a good idea, likely will make my chicken better then just the spray pam i've been using :p
But yeah, I think the only reason I am asking is because the first 40 lbs came off so easy, making just simple life style changes (no fast food, no liquid calories).
Now since I started lifting weights (December) my weight has kind of plateau'd a bit where I'm pretty much at the same scale weight as I was then, I am noticing some changes (recomp?) in my body from the lifting but with 50 lbs to go to reach a healthy weight I wouldn't mind seeing movement on the scale, which is why I have been tracking my calories/macros pretty religiously the last month and wanted to maybe move some around to see if it helps.
I've read a bit on how sometimes dieted down people are a bit more sensitive to carbs from say a insulin response then someone that is the same weight but didn't drop massive weight, so I figured maybe lowering carbs a little and upping protein/fats might help. But I didn't want to go straight keto as I want to make changes to my life I can keep going with, I don't want to be on a diet necessarily as much as I want to be healthy -- obviously i'll need to keep my calories in check but I want to do it in such a way that I can live with the changes forever.
>>35692089 You've put asian girls on a pedestal. That's ok as long as you realise a real asian girl will never live up to that ideal. If you put anything on a pedestal you'll find that it is both unattainable and disappointing when you have it. Or not.
I see quite often people talking about "eating clean" and I want to know exactly what that means.
For instance, I understand it means low sugar amounts. No fast food, no candy, no chips/junk food. That part is easy.
Specifically I'm worried about meat. I see people here talk like eating meat outside of fish and chicken is basically not eating clean, and the same for eating egg yolks with your eggs. ( egg whites only. )
I ask because while being poor and having a diabetic family has made it easy for me to switch to an entirely homemade diet free of junk/fast food, getting away from other meats has seemed to be hard.
Essentially, so long as I'm making my calorie goals, is that fucking pork chop or beef stew still terrible for me? ( It isn't as though we don't eat fish/chicken. Just not 24/7)
Also, most of my calories are coming from protein/fat. Because of my family being seriously diabetic, getting carbs is difficult, and to be honest I subconsciously dislike grains to the point that I have to force myself to finish a single serving of oatmeal.
If despite eating fresh fruit/veggies/meat, is it bad for my calories to come more from the meat end than the carb end?
Could someone critique my form? Sorry for being a complete faggot in the last thread. blease forgib :::-DDD https://www.youtube.com/watch?v=B3CvXvUQFAI https://www.youtube.com/watch?v=pC92WNk58z8 https://www.youtube.com/watch?v=SPDC1IrCet8
>>35692583 http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/question227.htm You don't just sweat it, when you breath you lose more water. Your body also burns on average 500 calories in a night of sleep, more muscle mass increases that amount significantly.
I've been working out for two months now and I just started counting calories. Went to Scooby's workshop and made the Weight Loss Meal Planner and made the meal in pic related. I felt like a fucking fatass forcing myself to eat all that shit, I'm fucking stuffed, it doesn't feel like a cutting diet at all. Right now I could literally go the rest of the day without eating anything more, but this is supposed to be only 1/3rd of what I should eat today, what the fuck. I ate 900 calories today and still have 1000 calories to go. Am I a fucking retard? Did I do anything wrong? Is this normal?
>>35692620 Oh yeah, I always cook my chicken in a little olive oil. Tastes so fucking good! Just make sure to continue counting the calories!
As you get less weight to lose, it gets harder! Trust me I know, I lost 80ish 2 years ago without almost any trouble, the last 20 was the hard 20
Also another potential problem is you could be overestimating serving sizes. Get a good kitchen scale and weight your food. When I started doing this I was floored at how small some servings sizes were, and was probably eating another 400-500 calories a day I didn't think I was eating
>>35692692 If you are properly hydrated, you shed the extra sodium without any trouble. If you have another condition like high blood pressure or heart conditions, you'll want to avoid sodium. But if you are a healthy person, you can eat tons more than recommended daily intakes
>>35692762 Thanks. Yeah I am already measuring out everything already, either the physical weight in grams or measuring cups/spoons for everything else. Sometimes I get a little to picky, the other day I poured like 4 oats into the bowl before I turned on the scale, I picked out the 4 pieces before I balanced it to 0 so I could make sure I was at the right amount.
I just laughed at myself afterwards cause 4 little oats won't make or break me, but what can I say.
>>35692757 I did GOMAD for a month, took a break and then did 2 months a couple years ago, went from hungry skelet 65kg to around 75, but also got lumps under nips, more prevalent on one side, even still have it today. Could be late puberty, but I still wouldn't recommend GOMAD unless you came straight out of Auschwitz.
Fuck brahs I don't know how to cut properly. I mean I know exactly the macros and techniques of eating, but what the fuck do you eat? I've been bulking for years and now I'm having to track my carbs and shit and eat even more protein than before without going over a limit, like am I supposed to eat chicken and jerky constantly or what
>>35692799 The problem with drinking too much water, so I've read is electrolytes being diluted. Also, you have to pee constantly. I thnk if you were to also make sure you are getting enough electrolytes you could drink however much water you wanted. Just check those sodium/potassium and magnesium levels.
>>35692890 Well I assumed you intended to hit CALORIE GOALS, possibly while lifting or bulking.
For pure weight loss, the less you eat the better (though you should aim for no less than ~1300 calories a day). Also try to make most of your calories come from good sources. I mean, you'll lose weight at a calorie deficit even if calories are coming from sugar, but it'll not be healthy at all.
>>35692993 okay, that's a relief actually, I'm not sure I could eat another one like that. So the 1800 they recommend me to lose fat is bullshit? I think i'll seat at 1300-1400 then. I work out on monday, tuesday, thursday and friday, I do bicycle on wednesdays. These two months have been pretty good but as I'm getting close to lose my beer belly it seems harder to lose fat, that's why I decided to complement my work out with a measured diet.
If i eat fruit and maintain a 750 caloric deficit and hit my protein goals will i lose less body fat than if i didn't eat simple carbs from fruits? (Keeping under 100g a day) I really like oranges and i eat 1 or 2 every day, they have like 10g of sugar. Also i get sugar from green beans, peas and yams. Is this bad for body fat loss?
>>35692725 Squat looks fine. Keep chest up and continue to work on mobility Bench looks good. Set your body and arch before picking up the weight. Use lats to pull the bar out of the rack instead of tricep locking out first. Could look into how to use more leg drive Go to /owg/ for clean help. Missing lat sweep (pulling bar closer) when initiating the second pull after clearing knees Shit. Also, torso should maintain angle while pulling from the ground, leading to more powerful hip extension. Clean pull =/= deadlift, and yours looks like it does
>>35692233 Learn how to keep proper posture and stretch properly It's a marathon, not a race
>>35692216 >1k deficit >still using DNP I would bet a lot that you are not 8% bf and never will be
>>35692207 Pushing everything back a day won't kill you Neither will working out, but your workout will suck
I'm texting some grill I met off Tinder. She sent me a nude and all that and we're definitely going to fugg, but I postponed our fuggin from what could have been today to next week.
The reason is because I have jock itch. I used 1% clotrimazole last time I got it but it took almost a fucking month for it to go away. I got Lamisil and started using it yesterday, but does anyone have experience with it and know the best way to get rid of it fast?
If anyone is curious I got it because I wear a cup twice a week when I train bjj/Muay Thai and I made the mistake of not washing it and the compression shorts between sessions.
>>35693562 not the same guy but related question, what about rice? when a diet says to eat 200gr of rice does it mean its raw weight or cooked weight? mind that 200gr of raw rice weight 400gr when cooked
>>35693755 Which areas of mobility should I focus on the most, and what would be the best stretches/rolling to do so? Would lowering the rests on the rack make it easier to use lats to hold weight up when racking for bench? Also thankoyu for pointing out how fucked my torso angle was, Rippetoe advocates that,but I've heard he's far from popular when it comes to people who teach the clean.
>>35693666 Spanish paella American jambalaya (cook it with the less fat you can) and literally any chinese or indian food can (and must) be accompanied with rice for cutting, avoid rissottos, they're fucking delicious too but not very healthy (although you could do it with a lot of veggies and more water than chicken broth)
>Nov 1st, 270lbs >today, 227lbs >cycle 15km a day >HIIT four times a week >prepare all my own meals >caloric deficit of 800 >no junk food, no fast food, no soda, no coffee, no booze
I'm stronger. My one-rep maxes have jumped 5-10%. My arms and legs and waist look thinner. But where it matters most: my face and gut, I don't notice much change. I went from size 44 pant to size 36 pant. I went from 2XL shirt to L shirt.
>>35693862 I started from SS too and yeah, his PC advice is pretty fucked (deadlift+jump) >areas of mobility I always feel like this is a loaded question. Standard response is EVERYTHING. In particular though, everybody needs to focus on hamstrings, hips and glutes Srsly though, youre squat looked pretty good, which is why I said 'continue to' rather than just blasting you
The lat advice is a little more tricky in text. I just noticed you were extending your elbows (tri lockout) to help pull the weight out of the rack I have long arms and realize this is unavoidable sometimes, but here is what I was getting at: https://youtu.be/EHx1gYTA-Rw?t=3m16s You want to pull the bar out with your lats, in order to avoid any type of fatigue (on the triceps) or displacement
You obviously know what you're doing and are seeking information outside of just /fit/. Be wary of any advice you get on here
>>35694022 Everybody holds fat differently and will lost fat in different areas at a different rate Keep at it m8
>>35694023 Rear delts are a (real) common and valid criticism of SS I'm not sure what Rip's take is on this and have some interest in finding out (but too lazy to look right now). I would imagine it's something like: 'they are somewhat worked with the pinching for stability in the major exercises and in the deadlifts and adding something would take focus away from the main compounds' This is not acceptable because of the world today and how posterior delts play a role in common posture issues we have
So I think the right approach is to just go ahead and add your own accessory for this. Done right, they should not get in the way of progress on the main lifts, at all.
Good exercises are rear delt DB raises (lying with stomach on bench), cable/band pullaparts and face pulls
>>35693967 lol hell no, it was just a sample diet meal where the rice was an ingredient and I wanted to try it, it wasn't specified wether it was 200 gr of cooked or uncooked. I'm just eating healthy, veggies, chicken, fish, beans, etc. No fad diets mane. >>35694013 thanks m80s >>35694116 well it's not like I had a lot of fat, I guess I was around 17-18% or so (I've seen what 20% bf looks like and I've never been that fat, but I've seen what 15%bf looks like and I'm not that thin) Thanks for the advice bro
>>35694208 Static stretching is bad. I never said to static stretch Dynamic stretching is useful, even before lifting Examples: youtube.com/watch?v=3B-3Khbht5s youtube.com/watch?v=FSSDLDhbacc youtube.com/watch?v=x522dB-4y2w etc
>>35694196 When you are seated, you don't have the advantage of using your legs or hips Even if you don't realize it, you are slightly cheating if you are able to lift more when standing
>>35694208 Just stretch enough so that you are limber and loose. You shouldn't be stretching as if you are stretching specifically for maximum flexibility, only lightly hold the stretches for around 10 seconds (or more, depending on how flexible you are already). Make sure you stretch after you have already broken a sweat, as well.
>>35694311 Hey, I thought it was alright advice. That video you posted definitely demonstrated what I meant better than how I put it.
The way I prefaced the advice was basically saying not the static stretch. I'm not sure if you consider a 10 second stretch static, but it's not nearly enough to get the full benefit of what would be static stretching.
>>35694395 You were just trying to help anon, it's OK. Just go back to the original post and reply to that next time. Hopefully you can see how your response could be misinterpreted by a newb by seeing the original context
>Fourth, good programs have you using barbells and/or dumbbells, not machines. Machine exercises are inferior to using free weights in almost every situation. Any workout program that is based around using machines is almost guaranteed to be stupid and mostly a waste of your time. One exception you might consider is a lat pulldown machine if you aren't strong enough to do chin-ups and don't have an assisted chin-up machine available, but even here the real exercise is markedly superior. Further reading: Why weight machines are bad for almost everyone.
Went to gym on Monday for first time in 6 months. Still baby weight duel but loaded %70 of my squat that I left at for 3x5. I was able to do it fine but the doms is fucking killing me and today is my gym day. How should I do it? Do I skip squats? Do I deload? Do I push through and add weight?
>>35695504 Answered your own question. Obviously both of those goals will happen at a slower rate than if you focused on just one. Personally, if you are skinnyfat I think lifting at a small deficit (-5% or -10% of TDEE) will give you more motivation, as you'll build muscle and also lose fat at a more visibly obvious rate.
Broke my bed a week ago by being fat and having fat people sex, it'll be a few weeks until I can buy a replacement boxspring. The problem is that it's really screwed up my back, can't squat or deadlift and the short bits of of walking I do everyday (about 20 minutes to get to work) gets really painful about halfway through.
I've been doing the rest of my routine and a bunch of foamrolling everyday, but is there anything else can do to remedy my issues?
Hurt my tailbone area squatting or deadlifting a few months ago. It doesnt hurt just walking around and sitting but when I get out of bed after sleeping it kinda hurts or when I put a curve in my lower back.
I haven't squatted or deadlifted since then but the pain is still there. I have a doctors appointment in March but anyone have any idea what it is/what I can do? I hate only going to the gym to do upper body.
Trying to figure out what my best option is between cutting hard or eating at maintenance while recomping. pretty sure bulking is not an option for someone at my bodyfat %.
I'm 5'11 200lbs @ roughly 25% bodyfat. Is 170lbs at sub 15% bodyfat a realistic goal in 20 weeks on EC stack and a 400-500 calorie deficit?
If I decide to eat at maintenance, will ephedrine help me keep muscle and burn fat like it does when you cut?
Almost two months on SS so far and I've made decent gains eating slightly above maintenance. I want to not be a fat piece of shit. SS seems made for skinny dudes and fatties who don't care about being fat. What's the best option/ a good program for someone who is overweight starting out, doesn't want to get fatter but still wants to gain strength? I don't expect the same gains as a bulk, I'm just looking for a way to make progress on all fronts rather than completely going full skeleton or full fatty.
>>35697488 I went through a similar thing, Fatty+SS+EC stack and all. DESU I'd just cut (deficit+EC) and keep going hard at SS.
You're very much in the noob gains range which will help you keep gaining (being fat helps too). Eat clean carbs, make sure you're getting enough protein, and I guarantee you will not go full skelly in 20 weeks.
Am I wasting my time with short runs for weight loss? I basically run every other day, between 2 and 3 miles, between 9 and 10 minutes per mile. I can do so comfortably, so it's no big deal. I hear a lot about running at least x amount of time to burn fat, though. Thoughts? I know I'm still burning calories, regardless of how long I run.
I'm going from a bro-split to a full body routine. And I don't know how I have to warm up for a day like this Bench 3x5 Squat 1x5 Deadlift 1x5 Chinups 3xF or Lat Pulldown (Chinup Grip) 3x8-12 DB Incline Bench 3x8-12 Cable Crossovers 3x8-12 Low Cable Flys 3x8-12
When I had to train chest, I just used to do push ups and lateral raises and I was set to go. But with a workout like this, how do I warm up since I'll have to use all my body and lift heavy as fuck for only one rep on two of the compound exercices where I can easily injure myself ?
A Volume day Bench Press 5x5 80-90% Squat 5x5 at 80% Snatch Deadlift 3x5 75% Cable Crossovers 3x8-12 Low Cable Flys 3x8-12
B Light Volume day Spoto Press 3x5 70-75% / Closegrip Bench 3x5 70% (alternate weekly) Paused Squat 2x5 70-75% Cable Rows 3x8-12 DB OHP 3x8-12 Cable Crossovers 3x8-12
C Intensity day Bench 3x5 Squat 1x5 Deadlift 1x5 Chinups 3xF or Lat Pulldown (Chinup Grip) 3x8-12 DB Incline Bench 3x8-12 Cable Crossovers 3x8-12 Low Cable Flys 3x8-12
Second. With the brosplit like I said, I just used to warm up that part of my body I was gonna train. But with a day where I'll squat, deadlift and bench. Should I warm up my entire body first or just warm up by doing the exercice with light weights beforehand ?
I didn't post the two other since I'm not going hard on all the exercices but that particular day, I'll give my all on every sets so I have to keep my energy + be careful for any injury to happen.
guys my squat progression is going really slow now and i keep stalling, could barely do todays workout. last session i could do 4/4/3 but now 3/2/2 at 185 lbs highbar ATG. should i deload and work my way up again? i have done this a few times already though.
>>35698207 Running form can always be improved. Can't say for sure if that's the cause if your issues, but it will certainly help (especially since you are apparently new to running) You are not too heavy to run You should already be stretching if you want to exercise (run) regularly
>why my worm would cause this Bad form = bad time, for any type of exercise
>>35698267 Post form check and routine Eat, sleep, recover better
Deload either way if you are stalled and work back up with perfect form
>>35698194 I still don't really believe the routine is suitable for you, but whatever. Do squat before bench so that you give your back/legs a little rest before proceeding to deadlifts (this is basic shit)
A simple warmup for squats will get you ready to squat. Once you are done squatting you should be good to go for bench press and onwards (unless you have shoulder issues and require additional prep, which you have not indicated)
Light cardio + warm up sets is always a given If you don't know if you have to do warm up sets, you definitely don't know how to lift
Also >not going hard on volume day Volume day is kill
>>35698303 You will make small slip-ups like that along the way but just keep in mind, every time you say 'No' you get a little bit stronger and better at breaking the habit. And don't beat yourself up when you screw up. Just keep trying to beat your record for amount of days you go without caving.
Whenever I do jogging for more than a week I get pain in either my knees or my back. Anyone has an idea on what may cause it? I also have weak ankles which make my ankles point inward. Is there a way to strengthen my ankles /fit/?
Starting my second cut after sorta fuckjng up the first one. I'm doing the same defict as last time but everyday Icheck the scales to see one or two pounds are dropped the following day it's back on. Anyone know the reason for this? Am I fucked or is this normal cause k never ran into this problem previously
Iv been laid off at work and spend a large time in bed and iv came down with a cold or something and all my muscles ache. But my left leg aches way more and sometimes feels numb and restless. What could this be? There's no difference between my legs only one is hurting way more than the other. Could I have done this while running?
>>35699155 I only have off-road shoes and all scandi-brands. I recommend getting new ones though, good quality. You can't run in cheap/bad shoes because it fucks up your feet. simple as that. Do some research and see what's available near you. It'll make a lot of difference.
What is the part circled in red called? I was checking my OHP form in the mirror between sets and I noticed how swollen and tight this part was. I also had a slight "dip" in this muscle/tendon where it seemed to disappear and reappear after 1/2 inch.
Is there a good program that focuses on OHP and doesn't include the bench press? I've been doing SS but taking out bench for OHP and I've been stalling really hard, even using microplates to increase by 2.5 lbs at a time.
What should I do if I can curl x lbs with my right hand but (x - 5) lbs with my left hand? Should I stop adding weight to my right hand until I can curl x lbs with my left hand? Or should I work them out differently at different weights?
I started counting calories a few weeks ago and tonight I had like 1300 calories left so I decided to make pasta and chicken..I had two biiig plates of the stuff that amounted to
>2.5 cups fettuccine pasta >1 cup of Great Value alfredo pasta sauce 8oz of chicken (4 oz per plate)
and it came out to like 900 calories for these 2 big plates equaling above..I always thought pasta was high in calorie and a big plate of pasta at a restaurant is like 1,300..does anyone else occasionally eat pasta while cutting? that was a fuckton of food for not even 1,000 calories. did I count wrong?
>>35701226 see thats what im saying though..it was a ton of food and only 900 calories..I didnt add butter or anything fatty, jus the pasta, sauce, chicken and some seasonings..does it really need to be avoided if all that food was only 900 calories? crazy man
from what i've gathered, it doesnt matter much at all..I always much prefer to fap after gym, always feel like my workouts are weaker and im less focused if I fap pre-lift
what do you guys do? >plates facing in or >plates facing out
also, post your stats pls
>first started going to gym a few months ago >all the dyels had plates facing out, whereas the big boys had them facing in >because of this, I purposely faced them in >don't even know why for reference, I'm 1.25/2/3/4.5
>>35701379 >>35701379 just get a decent pair of Nike running shoes on the internet. They last forever, feel good and can be bought online fairly cheap. Jesus though, I wear skate shoes a lot as casual shoes, I cant even imagine running in skate shoes. That sounds awful.
I'm on my first cut and I'm wondering if it's normal for a person to not lose weight some weeks. (Pic related: my calorie intake for the past 7 days)
I'm 5'9 and I started out at 176lbs, after 3 weeks I lost 6.2 lbs, much faster than the 1lb a week I expected on a 500 calorie per day deficit. But on the fourth week I haven't lost an ounce. I didn't adjust my 1950 calorie daily goal because I had been losing weight faster than I planned, and even the low end estimates of my TDEE are 2300~ calories. Also, based on prior bodpod results I'm probably around 10-13% bf.
So is that normal?
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