Old one is past bump limit.
Which diet tracking/calorie counting app for Android has both a simple interface and an extensive catalogue of foods? MyFitnessPal will identify just about any barcode I scan, but tries to shove a bunch of social garbage down my throat. FatSecret is cleanly laid out and pleasant to use, but it just doesn't match a bunch of what I scan, and I have to find myself entering a bunch of foods manually.
Does anyone have any experience with gout?
Woke up last Sunday and went for a morning piss and felt like my ankle and the ball of my foot had been shattered in my sleep.
Doc said it was gout, and gave me some anti-inflammatory painkillers.
Anyone dealt with this?
Im on a push (A) pull (B) routine right now, going 6 times a week like ABABABx
Should I deadlift light on the 4th day so I don't fuck something up? Is deadlifting at 'heavy'weight 3 times a week too much?
Clean bulking just means eating at a small surplus.if you keep your workouts on point , it minimizes fat gainz while putting on weight. Just eat whatever you eat now and increase the portion size . Fuck thinking about extra things to add.
Also , can I just use shoveling snow all day to replace my pull day, or am I just being a pussy and looking for an excuse to not lift?
I'm 6' 175lbs. Should I eat? Every time I gain weight, I get a gross skinny-fat belly; makes me super self-conscious.
Your choices are cut until auschwitz mode then bulk while actually lifting this time, to increase the time it takes you to feel disgusted with your body, or manage to stop worrying and bulk now then look slightly better next time you lose the weight.
I'm doing sticky SS, shooting for 4/3/2/1.
currently at 3/2.5/1.5/0.81 at 5'10, 170 lbs (~19-20% bf)
I just want to be ottermode, nothing more. I truly and honestly don't want to get big at all, just sort of defined. is 4/3/2/1 my goal, or should I switch to something else because it's too much for my desired look?
What whey tastes are good? I kinda want to depart from the pure chocolate but I'm afraid anything else will taste synthetic as fuck.
Also, what's good to mix into your shake? I'm kinda looking for a lower calorie replacement for oats.
I bought some with some sort of Cappucino taste, it's pretty great. Tastes quite close to actual cold coffee (except with that gross "thick" whey texture that every brand I've used has)
one taste I'd avoid is stuff like cookies and creme. oh god it's horrible.
Number of plates used on each side for the big 4: deadlift, squat, bench, OHP
My vote is for cashews, pistachios, almonds.
No bc I have to go to work. If you're getting 7-8 hrs per night you don't need to nap. Napping will only keep you up later once its time to go to bed.
When you clean bulk you actually end up eating more food than otherwise. Clean bulking refers to just not eating everything in sight in a massive caloric surplus. Basically you eat tons of chicken, rice, veggies and fish. Clean stuff. When bulking I just increase the amounts of stuff I'm already eating. Extra 2 tbsp of peanut butter in both protein shakes is a good way to get about 400 extra calories without changing anything else.
MFP has the most comprehensive database for sure. 2nd place doesn't even come close.
I was curious about the social aspect and at new years befriended a bunch of NYR.
As a social observation it was quite intriguing. These people feel the need to reward themselves and others with congratulations for every time they eat under maintenance and 90% complain at least 1 once a week. There are always complains in my feed. Today some girl was upset her mother bought her a scale and she couldn't stand the sight of it. Don't get me wrong. People lose weight there cause it's fucking CI/CO.
You would be surprised how many people don't own food scales there. There was a guy who weighted bananas whole, with peel. So he logged 1kg of bananas for a week and wondered why he wasn't gaining weight until I told him to weight them without peel.
Also the number of good jobs commented to "lost 1 lbs since his last weight in" is astounding. It's like I'm in a village full of retards.
They log exercise cals and grossly over estimate them. I never knew jogging in place was thing. How can someone run in place for 51 minutes is beyond me.
All in all I grew fond of my lab rats. I'm looking forward to see how many of them last.
So today I did dips in my gyms assisted pullup thing but the bars were too far away from each other, got too deep on the last dip and now It hurts when I pinch my shoulder blades together.
Anyone experienced something similar? What are some good exercises help it fix itself asap? Should i just wait it out and forget about?pressing for a week?
Can someone help me?
Need some squat advice.
I've been lifting for about 1.5 years
I am 5'9 161 and my backsquat 3rm is 225/100kg.
I started at about 130lbs bodyweight before lifting.
What is the best way to reach 140kg back squat, shouldn't that be easy enough to do for me?
I hear people say it's easy to get. I'm no exception.
I really don't know what program to use. I feel like nothing works. I gain weight slowly about 1-2lbs every 2 weeks. I thought that was enough?
Do I really just need to eat more?
My coach even said my form was fine, I just don't know why I'm so weak at it.
However, my OHP and DL are very good for my weight.
Sorry, if this is nooby. (70kg OHP, 160kg DL 5rm for reference)
Hey /fit/, what can I do about not getting 8 hours of sleep per day? Will it hurt my efforts? I currently work two part time jobs, mornings and nights. Between gym and other shit I have to do outside of work, I get about 5-6 hours of sleep per day, except on weekends when I get 10-12 hours.
How bad is this going to fuck me up?
How do I fix my lean to the right (towards the left in the picture)?
What is my bf% about?
What's /fit/'s ideal bf%?
I have been cutting and I just wonder what's a good body fat to go down to.
Critique my routine
A - Chest
Incline Bench Press 3x5
Decline Bench Press 3x5
Bench Press 5x5
Bench Press (Dumbbell) 3x8
Tricep Extension 3x12
Bicep Extension 3x12
B - Back
Rowing - Cardio (Currently 2k in 10 minutes)
Bent Over Row 5x5
Seated Row 3x12
Lat Pulldown 3x12
T-Bar Row 3x12
C - Shoulders
Military Press 5x5
Lateral Raise 3x12
Rear Delt Fly 3x12
Seated Military Press (Dumbbell) 3x8
Bicep Curl (Dumbbell) 3x8
D - Legs
Leg Press 5x5
Hack Squat 5x5
Standing Calf Raise 3x12
Sitting Calf Raise 3x12
Rotation goes A-B-C-D-REST-(A/B/C/D rotation weekly)-REST
I'm a fatassfatass in recovery mode. Lost ~70lbs.
Thing is all my lifts have stalled out or I feel I can maybe add another 5-10lbs tops to them. I still have 26lbs to go till my goal weight.
Doing SS + Acc with rows instead of cleans (homegym in an apartment, cant jump). Anyway a change of routine/programming for the next 4-5months I could do to progress a bit and get up those weights, or should I just deal with it and try and maintain as much as possible until then ?
This happens as you lift in a deficit and approach normal bodyfat levels. Like you guessed, you can either continue to maintain/increase the lifts the best you can while dieting, or move to a surplus to focus on LBM gain. In your case, I'd recommend the former.
Bodyfat is in the mid to lower teens.
I like the method of cutting to ~10% and bulking to ~15%, but it's all preference. You look lean enough to start a gaining phase.
As for the posture, it's hard to tell - could be muscle imbalances, spinal, or both. Have you checked with a doctor for scoliosis?
Depends on the person. 8 is a nice recommendation but some people can get away with less. Others get fatigued really fast.
Assuming form is correct, your progression doesn't sound out of the ordinary.
Keep in mind that the rapid strength gains touted by linear progression programs like SS are often paired with a massive calorie surplus. If you're bulking reasonably, you probably won't gain weight on the bar that quickly.
Test and stretch. That's a common strain with dips.
Next time you do them, focus on keeping your scapula packed back and down, similar to when you bench. It'll help minimize injury.
A fast, yes. Diet, no.
Refers to number of 45lb/20kg plates on one side of the bar.
What part of the back?
Choke it down.
Seriously though, they're a pain. You'll get used to it eventually.
I have almost identical height and weight and time lifting. I'm maxing my squat at 270 now. Once I hit 2 pl8 it got too hard to progress on a 3x5 so I started 5/3/1. Progress is slow, but I don't feel like I'm killing myself and I feel solid in all my lifts. My bench was stalling at 140 before I started and I'm maxing at 190 now. OHP went from 70lbs to 130lbs now. Maybe it can help you.
Lats are hit pretty well with pullups. Reverse rows are also a possibility.
Either way, you have to have some sort of method for progressively overloading. That's going to be difficult to do without some sort of weighted resistance.
Aren't they about the same size as a standard multivitamin or fish oil pill? That isn't horrible.
How to measure your calories when eating at a restaurant? Usually I weigh all my food, but occasionally I go out with family or my gf to a restaurant.
I've been just making it my only meal for the day, unless I'm bulking. But I figure there has to be another way.
What's the bone/ligament (or whatever it is) in this pic that I circled?
>tries to shove a bunch of social garbage down my throat
what the fuck? are you actually that autistic that just the ability to be a social app makes you not want to use it? just don't fucking friend anybody. I use it just fine and it's the best cal-tracking app out there.
Does anyone else have compensation on one side of their body?
I always feel like my left side is holding more weight/has a better pump when I do pushups. It happens with barbell curls as well.
Anyone else experienced this? What can cause it?
Same here, except my right side feels way stronger. I've read that tight hip flexors can fuck your shit up. I'm starting to think I've got a slightly curved spine at this point though.
how tired should my muscles feel post workout?
I started lifting 2 months ago and I'm trying to start light to get my body used to all this new strain. When I do squats, for example, I'm doing about 125 lbs 3x6 reps. By that 16th rep or so I'm definitely feeling a struggle to get back to the top, but I can still do it. Then, I'm able to go do other leg exercises without too much discomfort. Over the next 2 days I get some soreness but not anything debilitating like preventing me from walking up stairs normally, or sitting down in a chair and not being able to control my body on the way into the seat. Am I not using enough weight, or should I stick with what I'm doing, increasing about 5 lbs each week?
On my third week of SS and was deadlifting with shitty form and did something to my lower back, it hurts about half as bad as it did yesterday (the day it happened), anyway to tell how serious it is without going to the doc? And how soon should I lift again.
Alright, I've been lifting for about 2 months now and my squats and diddylifts are getting heavy enough that I need to stop wearing heeled shoes (I'm currently wearing running sneakers). I'm thinking about getting a pair of pick related, so I can lift in them as well as just wear them casually. Good idea? Or should I invest in weightlifting shoes?
Anyone ever tried one of these or similar things? I've been using a pull up bar in the gym to do spinal decompressions but this seems alot easier.
Definitely invest in weightlifting shoes. I made that decision a few months ago, and it was totally worth it. Pic Related is what I have.
First of all, let's say you had a choice between going to Planet Fitness, LA Fitness, or Gold's Gym. Which would you choose?
Second question, I got recommended this thermogenic called B4 but it's kinda weak for me, what's a stronger one that you can find at a local GNC?
Probably Gold's Gym.
The ones I've been to were okay with me doing diddlies.
LA Fitness is just too... schemey. They won't let you out of your contract and shit, and will make it hard to cancel. Fuck that.
i have weak wrists and get pain when i go heavy on arms so I've had to switch to hammer grip but I can't do everything I use to with a hammer grip
what are some good bicep exercises that are fine for the wrists, I have cable curl with rope and hammer bicep curl
Just killed my legs, I've got work in two hours and my car won't start. I'd take a taxi but I'm clean out of cash until tomorrow's pay.
I've got around an hour to make my legs work with me before I need to walk to work, any advice?
Starting school next week i'm 23, any tips?
Also i think i fucked up my right shoulder the other day, i feel a sharp pain when i try and flex it, how long should i be out the gym? Any stretching? Can i just workout other parts?
Just tone down the cardio if it feels draining.
If it's too much, it'll get in the way of your lifting.
Props to you for continuing to do cardio during a bulk though. I'd say town it down a bit, or switch to walking or something else. Cycling can get in the way of progressing on squat.
Been working out for 6 months and I really love it. Just started SS and it only has me in 3 times a week. Am I good to come in on my off days and do the step machine or do I need to give my legs a rest?
If you did a PMSF style diet with a gram of protein per body weight but burned the 800 or so calories you ate through exercise could you hypothetically lose almost a pound of fat a day? Obviously considering you could sustain it.
Why the fuck do I crave sugar so much after cardio? The days between my lifts days I run for an hour, and every fucking time when I'm done I crave sugar like a madman. Ate an entire fucking bag of grapes after a run once, and wanted more.
What the fuck.
To find out what works best for you, you should experiment a bit.
If it were me, I'd halve the distance on the cycle until I was finished bulking. Maybe walk more.
long distance cycling and squats don't mix well after a while. High lord scooby had to stop his leg work to continue cycling as much as he wanted, and his legs are still looking pretty good.
Give it a shot, and do what you can do.
my quad strenght outlifts my upper body strenght, and my gym doesn't have a squat rack, I can't get the bar to my shoulders, I can't get two spotters to help or a strong enough single spotter
Been bulking for a month or so now but a few days ago my stomach sort of ballooned inexplicably overnight. I used to be able to keep it 'flat' rather than round. It makes me want to stop bulking cos I feel I've gotten too fat but I've got little to cut into.
What do, guys? Any foods that prevent a bloated gut (or is that just clean eating in general)? Do exercises like the plank do anything to tighten and retract the fat slightly?
How do I measure the calories in a stock? I make home made beef/chicken stock, and while I put carrots/onions/bones/carcasses in it, that all comes out of the final product, and then after cooling the fat is skimmed off the top.
I honestly have no idea how to measure the calories in this.
There's a slight discomfort in my left shoulder during the eccentric part of shoulder press. What do you guys think is the issue? My form hasn't changed and there wasn't any discomfort before.
There is nothing wrong with the flavoring.
You could drink nothing but 0cal crystal light for the rest of your life, and everything would be the same as if you just drank water.
1. Stand up straight with the barbell in your hands.
2. Unlock knees.
3. Slowly move ass as far backwards as you can without losing your balance. Imagine somebody has tied a rope around your waist and is standing behind you, pulling it. You should feel tension building in your hamstrings as you move your ass backwards.
4. Reverse the motion by unleashing the tension in your hammies to thrust your hips forward again. Imagine Megan Fox on all four waving her naked butthole in front of you.
That's one rep.
What are some good execises for the back? I feel like deadlifts and pull ups are not enough?
Depends on what you mean when you say "back". The back is comprised on quite a lot of muscles and no single exercise will be the best for training all of them.
That said, pull-ups and variations of them are good.
Personally I don't like deadlifts so much - They seem to take more out of you than they give back. I prefer rackpulls and Romanian deadlifts, depending on whether you want to focus on the upper back or the posterior chain. Power snatches, power cleans and high pulls are great as well, but you'll need access to bumper plates.
You should probably include some kind of rowing exercise.
Facepulls are also always a good idea.
Should I get my testosterone checked?
Why I think I have low testosterone?
Well, I started lifting/working out serious in the last 1,5 / 2 years. I didn't progress at all. Sure I got a bit stronger, but I didn't progress in terms that I grew bigger or got leaner. I have been cutting at 1800 kcal, and been bulking at 3500+ kcal.
In the begin of my puberty my GP told me I had some form of gyno. It is relatively normal for teenagers to have this.
Now I'm 22 years old, my Test should be through the roof generally speaking. But I still have some mild form of gyno. And I still don't have any facial hair or chest hair.
I know that some never actually can grow a beard, but my younger brother could almost grow a beard when he was 16. He is now 19 and has to shave every day. I only have to shave about 20 hairs under my nose and on my chin once a week. I can grow pubic hair and hair in my armpit.
Every small guy on /fit/ worries about their testosterone levels. Did you know that worrying has been shown to reduce testosterone levels?
Anyway, as long as you wake up in the morning with a boner, there's nothing to worry about. The explanation for your shitty progress is found elsewhere. Testosterone isn't everything. There are a million factors involved in these matters. And although you may very well have terrible genetics for building muscle (you and me both), try to focus on the things you can actually control. If you want results, you've got to take responsibility. There are always things you can do better.
And I still don't have any facial hair or chest hair.
Genetics, not test.
If you're not progressing, it's likely to be something else, like not understanding linear progression and sticking to well known and tested programs. Unless you don't eat fat or something, it's very unlikely that there is some hormonal issue.
But go and get a check up, you should have at least one every year.
I'm going back to placement soon and instead of spending 4 quid each day on a sandwich, drink and crisps I want to make something that I can take into work, eat and have all the nutrients and calories I need. Is there anything I can make like that? Some kind of protein powder hard tack?
>Anyone lift just using socks?
>Are they cons?
The only con so far is everyone looking at me weird at the gym, specially since I use the same pair on my feet, so I just take off my shoes to lift
Order Steaks/Filets, those usually say how much they weigh like "250g t-bone steak" "300g filet magnon" n shit. Get some simple side like potato slices or a salad which are easy to eyeball with not much room for error.
I'm 2/3rds of the way to the 1/2/3/4 plate.
But I want to know about the other lifts, and accessories.
How much do you:
-BB Row (or what weight you do for whatever row)
-Cable lat pulldown
-rear delt row (bb or db)
-rear delt fly
-dips/tricep cables (or what you do for your triceps and the weight)
-lateral raise or upright row (or whatever supplementary shoulder exercise)
- any other weights that are relevant.
I've gained about 2kg since pic related at the start of the month, and my question is what is the best routine if I want to look my best for spring break.
Ive been doing a SL variation for about 6 months now and I'm feeling good, but what would be the best routine to look the best in 2 months time?
there is real alternative to squats (back/front etc).
I have meniscus injury and the squat is the only movement that is comfortable for me. Leg curls hurt, leg extensions hurt. Leg press is ok but I hate it with a passion
Is Pocari Sweat good if taken daily? Like one can each a day?
I love the taste it has. I also do some small work-outs too.
I men more the purple area of pic related. For traps deadlift/shrugs, lats pull-up/pull-down, lower/middle back deadlift, the purple/pink area.....?
I have been eating about 4k calories per day (definitely, more on average, prob around 4200 on average) and I'm not growing. All that's happening is that I'm getting tighter/leaner but I'm actually fucking losing fat.
I don't eat any bad foods, only complex carbs, veg, milk, eggs, good shit like that. Zero sugar, few bad fats. Given up doing cardio at this point now too but it hasn't helped.
Please brahs, I want to pack on some mass but idk what the hell is wrong with me.
>All that's happening is that I'm getting tighter/leaner but I'm actually fucking losing fat.
Wew bro. I am delighted to find someone who's doing the same as me. How long have you been cardio-ing? Me is like 1.5 months.
Recovered from the flu and now I can't shit due to lack of food and fluids from the last week. Help me get this boulder out of my gut.
Pull-ups will hit the teres major well.
Rows, facepulls and other rear delt exercises where you squeeze your shoulder blades together will hit the rhomboids. As will heavy rackpulls (they hit pretty much everything).
For the infraspinatus, they're stabilizing muscles that work on many exercises. Your can also work them directly by doing external rotations. It's a small muscle, use light weight.
What are you opinions on going vegan for improving performance and body composition.
Been trying a vegan diet for a couple of weeks out of curiosity and noticed a huge increase in energy, no longer lethargic and have added a few kilo to my max lifts.
What effect does cortisol actually have on fat loss? Lately I've been seeing a lotta people (mostly tumblr-tier fatties and liberal women's clickbait articles to be fair) saying that large amounts of cardio/exercise are bad because they increase cortisol significantly, or that caffeine is bad because it increases cortisol, or that it's possible to not lose weight/fat regardless of cals if your cortisol is too high. I don't buy into the last one at all but I have seen many studies correlating abdominal fat storage and high cortisol, particularly in the presence of endurance cardio.
What does this all mean? Is it just a typical fatty excuse or does it have any significant effect? If I exercise for more than 1 hour 30 min at a time will I lose all my gainz due to cortisol? Theoretically if I'm exercising good, eating adequate protein and maintaining a calorie deficit, I should have no issue losing my abdominal fat even if I'm pretty stressed and have high cortisol (got it tested)?
Started taking vitamin D3 supplement due to lack of sunlight, and now I feel much less lethargic and sad. I also bought a daylight lamp to improve mood. Would recommend/10.
Raised cortisol will do damage, but none of those things will raise cortisol. Fatties are idiots with excuses. You will lose weight just fine, but if you're stressed try to find ways to destress because it's not good for you in any way.
We've already established butter is the food with the best energy/mass ratio. What's the one with the best enery/price?
Unfortunately it is somewhat normal. But it's not supposed to happen. If you can't figure out what you're doing wrong, stay away from the exercise until you've found some professional help.
Do not ignore pain. It's your brain telling you that you're fucking your own shit up.
its not pain as much as it is soreness. I ask because I've had legit back pain because of squatting in a smith machine. I corrected it and its okay now , but I still felt a bit of soreness in my lower back
So, I was trying to count how much calories does raising 100kg deadlift up to the lockout position take.
Force F = m * g, m = 100kg, g = 9,81 here.
Then work W = F * s, so 981 * 0,9.
*15 = 13243.5J = 3,1kcal.
Isn't that too little? I don't expect it to be 100kcal, but 3?
Can I even use this method to count that shit?
My goal is to reach 10-12% bodyfat.
This is what I'm currently doing:
-Deficit of 500kcals
-Following an IIFYM approach. I'm eating "clean" nutritious food 90% of the time, fitting a small treat into my macros here and there.
-I have one cheat meal a week which usually puts me over maintenance if I had to guess (uncalculated meal)
-I'm following a good lifting program
Is all the above enough for me to reach my goal? I know that as you approach the lower percentages of bodyfat you have to utilise some tricks to get there. Any help appreciated!!
I need a new shaker. Should I get one with some ball in it? Is it better then the regular ones, does the job better?
High/low bar? Or front squat maybe?
You may be leaning too far forward.
Or too much back, that puts lot of stress on the knees as well (or it feels that way to me).
It would be best if you could post a video.
Mild to severe pain in hip abductor, location exactly as shown in this picture. I'm doing SS and feel it while lowbar squatting.
What would the cause and remedy be to stopping this pain?
Stretch dat shit, yo!
Check yo form, yo!
Make sure you're not leaning too forward and/or to one side when in the bottom position, yo!
If it hurts from the movement, stop squatting for a few days cause yo fucked yo shit up, yo!
I used to be able to deadlift around 120kg when I started out lifting last year. I stopped for a year.
How do I choose my starting weight this time? I am a lot stronger but I don't want go lmao11plate and break my back because I feel strong.
i ordered vitamin d3, should i also get calcium and k2?
Does everybody start without muscle in their life and they have to build it? Or is it just me?
Things like abs & forearms are things most people I know have but I myself had super small brachioradialis & unnoticeable abs at 9% bodyfat.
After a few months of doing abs & tons of obliques I start to see things in me belly.
But if so, why does people say abs are made in the kitchen? You obviously have to work them out don't ya?
Better correct that shit, yo!
Find someone to tech yo the tech, yo!
Cause shit's gonna snap, yo!
With bench fuck the weight and focus on form, yo!
Better lift 40kg for a while but well than get to 80 with shit form just to fuck yo shit up, yo!
>I start to see things in me belly.
That the baby child of Tyrone who knocked yo up in the shower, yo!
2l82 abort that shit, yo!
I can't seem to do enough weight in a Pendlay row to matter. If I do 115, I can touch it to my abs and I could easily do 15+ reps this way. If I add literally even 10 more pounds, now all the sudden I can't even touch it to my abs anymore for that full ROM action. Either way, I feel absolutely zero "burn" whatsoever. What do?
Could it have anything to do with the fact that I often do my cardio on the rowing machine?
this or alternate grip on your heavy worksets, warm up with double overhand
google that shit up, yo
Liquid can't be banned
>If I add literally even 10 more pounds
Then add less, yo
don't be a bitch nigga size queen, yo
>How much joint pain is considered normal?
that's like asking "How much blood coming out of my penis and eyes and anus is normal?"
Shit's not cool, fix yo form, eat yo fish oil, get some meds or something
Yes, you have to work your abs just like everything else.
Make sure you extend your thoracic spine at the top of the movement i.e. arc your upper back. This serves to further activate your lats and also brings the bar closer to your body.
Also, you don't have to row any higher than to the point where your upper arms are roughly parallel to the floor. Getting that inch closer to touch your abs isn't needed to train the lats (if you want to work the smaller back muscles such as the rhomboids or middle traps, use an assistance exercise for this).
Make sure you accellerate the barbell enough to overcome the sticking point that naturally occurs during a rowing exercise due to the uneven strength curve.
Lastly, learn how to pull with your back rather than your arms. Try to ignore anything from your elbows and out. Don't think about your forearms, hands and the weight at all. Focus only on moving your elbows back. The back muscles are only responsible for movement in your upper arm - it doesn't care where the weight is going.
None. Warm up PROPERLY before going into heavy sets.
Also a good trick is to do high rep curls before triceps extensions, and high rep leg curls before squats/leg presses/leg extensions/that sort of thing.
Getting some fluids into the joint will help protect it.
If the damage is already done, you need to lay off those exercises for a while. Realize that inflammation is a state of being irritated. If you keep provoking it, it will only get WORSE
when is it a good idea to supplement magnesium? currently going to the gym 3-4 times a week, no cardio right now because I hurt my foot and that bitch starts to ache like a motherfucker if I go running. Will switch to cycling / swimming probably.
Why do I get crazy desolately sad after I lift?
Any time of the day, regardless of mood, like during or immediately after lifting, I just want to sink back somewhere private and cry for awhile.
It's really distressing.
The "larger" the split the more advanced you should be when doing it. If you're a little twink do like a 2 day split; if you're as big as Arnold and taking oil in the ass do a 6-7 day split.
Not really, no. The "shoulder day" is particularly idiotic.
You can get good increases in size on a routine like that if you eat well, so it's not like it won't work at all. But it doesn't seem to have been created by somebody who had any clue how to create programs.
His point is that when you're not already really big and strong, there is no reason to perform so much work for a single muscle group at a time. You can do half as much and get the same results - or well, better results actually because doing twice as much work as you'd need to means it'll also be twice as hard to recover from, even if there won't be any extra gains.
I think I've actually seen a few onthere that aren't all that stupid (if you insist on doing a split). But yeah in general stay clear of bodybuilding.com.
If you want to assess whether a split is any good, look for 2 things: a balanced exercise selection (that means not 20 sets for your pecs and only 3 for your hamstrings), and a plan of progression/periodization (if it's just a list of fixed sets and reps, then you know the guy who made it knows fuck all about training).
How do I not let my asthma affect my runs?
I wanted to get into running for cardio so I tried the couch to 5k thing and damn near had an asthma attack I was seeing stars near the end of the first day because I couldn't get enough breath.
Does there ever reach a point when you should just say to someone "Quit trying to make it, you're a failure?"
my gf has been 'trying' to lose weight and get in better shape for over a year now and she's made such limited progress that its actually painful to watch. She's clearly putting in as little effort as she possibly can. I don't know if its just better to let her carry on or just flat out tell her to just give up because its embarrassing at this point...
I hurt my sternum doing dips today. It wasn't too bad and quickly subsided upon stopping. My chest didn't hurt doing any other exercise, just dips. Reading shit online seems like I put to much strain on my sternum and that, if I were to continue, I could really hurt myself. I'm going to take a 2 week break from doing them.
Has anyone here managed to fix this problem? Any exercises/stretches I can do so it doesn't hurt next time I do them? Like, would doing assisted dips and slowly working my way up back to weighted dips be helpful?
Does anyone go to a gym with no bench (with the rack for press idk how to call it seperate from plain benches) and only 1 power cage (no additional squat racks)?
I go to a pretty small gym so I've been going late at night to actually be able to workout without waiting for people. I'm gunna try to fix my sleep schedule soon to be at least a little more normal, so I'll probably be going to the gym when there's a lot more people, what the fuck do I do if shit is occupied? Will it kill gains if I'm doing accessories while I wait?
How do people warm up for bigger lifts (bench ohp deadlift etc)?
I've been starting with the bar and then moving up to something I know I can lift (but still not light), and then going straight to what I'm aiming for. Should I be moving up more slowly to warm up?
My gym has no bench, its tiny so I deliberately only go when I think the place will be empty.
If its anything like mine then even when it is 'busy' there won't be that many people there. So I wouldn't worry about it too much. Just try and stay active while you wait (if you even need to).
I transfer schools approximately 1 year from now. Therefore I have 1 year to improve my life in every way. I'm pretty much losing all of my friends when I move so I have a chance to completely start over. any advice brehs?
get outside your comfort zone at your current school. Best time to practice skills is when you know you can get away from it all after failure. Talk to new people, show up to new things, make new friends. Otherwise you'll just be another failed respected loner at your knew school
it's not always the hamstrings. Activate your glutes, foam roll your quads, do thirdworld squats in your spare time when you wake up and before you go to sleep. Warm up with goblet squats every day and do 'prying' work at the bottom position.
front squat if it's easier to get depths and try to improve little by little. There's no magic to it. You can also try raising your heels on a 5lbs plates while squatting.
inverted rows, pullups, planche pushups, supermans,
look it up online first, most places list their calories online or at least their menu and you can deduce it ahead of time
it's natural but with a balanced training program it should even out with time. try using unilateral exercises more often and matching reps with your weak side so the strong side doesn't get extra work.
blend it with peanut butter and bananas
tiredness is not a good indicator, just focus on improving your weights
Start with sumo or stiff leg deadlift if you aren't comfortable, you knees should not be an issue with either stance.
With longer legs you can still do regular deadlift but you have to lean a little more forward before you can start bending your knees so people will reccommend you build strength with other stances first
Whenever I work out, it feels like air is going in and out of my left ear.
It's kind of like when you go up in elevation, and your ears pop from the pressure change.
What the fuck is causing this? It's annoying as hell, but doesn't really hurt.
Rest it for a few days, ice and ibuprofen if it's real bad. Go see a doctor if it lasts more than a few days and hurts with movement or if you get any 'shooting pains' or the back locks up on you
chucks are fine, weightlifting shoes are awesome for squatting but the raised heel can be an issue for deadlifting.
hydration is the same no matter the liquid, although you will be peeing more if it is has caffeine
you can use a regular foam roller for the upper back, just cross your arms to get the shoulder blades out of the way
Pick one from each category
protein: steaks, chicken breasts, tilapia/salmon
carbs: white or brown rice, quinoia, sweet potatoes, black beans
veggies: carrots, bok choy, broccoli, brussels sprouts, green beans, bell peppers, kale,
mix and match ad naseum
there's some variation depending on how they prepare it but it's close
hit reverse curls or preacher curls/concentration curls to bring the weights down. you could try wrapping your wrists to keep them in better position as well
you shouldn't? depends on your program.
go to class, go to office hours, ask for help early
See my advice about the back pain above
just add new stuff in slowly, as long as you can still hit your main workouts hard then you should be fine.
that's a pretty aggressive weight of fatloss, you probably wouldn't be able to sustain it
you might be dehydrated, the thirst feeling can compound your hunger
as much as you can. you can also focus on rep records if you stall out on strength.
heavy lunges or step ups on a high box, or bulgarian squats with heavy dumbells, pre-exhaust with leg curl and leg extension if you need to
depends on your proportions, as long as you keep the weight over your feet and don't lean forward they are all fine. Low bar is probably the most idiot-proof
I don't really train for aesthetics but I do want to gain muscle and be stronger and fitter for it, so that in mind I should keep bulking right? Needed like 3,200 cals a day to gain 7-8lbs muscle over 4 months.
hamstring stretch at the bottom, glute contraction at the top
eat some fermented foods like sauerkraut, kimchi, kefir, yogurt and pre-biotic foods like bananas, apples, bone broth
might be letting the weight come down too far back? flex your biceps and lats on the way down and end with the elbows a little more forward than out to the side. look up RKC press for some more ideas
there's an upper limit to the amount of ethanol you can actually process for food energy, plus it's all carbs beyond that. You're gonna need fats and protein as well to really get the scale moving
slipping is a big one, there's not much grip on most socks
use a mixed grip, bring a towel
lunges, reverse lunges, bulgarian split squats, step ups to a high box, leg press
no more or less than any other soft drink
1 arm DB rows, T-bar rows, rear delt flyes
eat more, lift heavier. Check out something like 'mass made simple' by Dan John
rehydrate, drink some metamucil
It can, low test can also cause depression, luckily eating well, getting enough sun, and exercising regularly help with both.
correct form for you is the form that does not cause pain. I see a lot of guys with 'good' form over-extending their backs, you want to be neutral not bent over backwards. You should be able to flex your glutes at the top without totally losing your positioning if the form is okay
Is there a guide anywhere for deadlift form for lanklets? I'm 6'2". My highest DL was 285 but then I pulled my MDL squatting and have been building my lifts back up again after months and months of skipping leg day. It's at 235 again but I feel like I either keep my back straight and feel it enormously in my legs, or my back rounds and it's easy as fuck to lift the weight but obviously my back is rounded so that can't be right.
as long as you account for the calories they are fine
as long as you are not in a starved state you will be fine, there's no hard and fast rule. Have some protein and carbs within an hour or two and you should be okay.
as long as your daily intake is correct there's nothing terrible that happens if you don't eat at perfect times.
it's more than that because your body does not convert calories to work energy with perfect efficiency.
doesn't matter because you need to be making progress consistently over months-years to see changes in your body. Whatever you get to quickly is only good for your ego.
ball helps but it can be a pain to clean if you don't rinse it regularly.
as long as you are hitting your calorie targets you are probably fine
make sure you are pushing your knees apart and dropping back and between them, not folding in on top of them.
could be anterior femoral glide - try activating your glutes with bird dogs, glute bridges, stuff like that and then foam rolling your quads. Make sure you are 'pulling' yourself down and not just falling into the bottom position.
literally does not merit overthinking. enough so that it dissolves
start at 1pl8 and work your way up to the heaviest you can hit for 3 while still feeling like you could do 1 or 2 more. That's your deadlift workout for the day and then use that weight as ~90% of your 1RM for calculating new weights.
probably safe to do it whenever, won't make a light and day difference.
low blood sugar? make sure you are hydrated/fed before you exercise. That or you are overworking yourself and could stand to back off a little bit.
only stretch things that are tight, there's no hard and fast rules about it.
see a doctor about it, also just progress more slowly - no need to be a hero at first
dips are better mass builders, but you do have to be careful and see how they make your shoulders feel. Do board presses or pin presses if you are really worried about your lockout strength
There comes a point where you can say that it's not worth your time and effort to help out, but no reason to tell someone to quit. Sometimes it just takes a while to find what works for you, or to start taking it seriously.
better to do something than nothing.
Just go with an upper/lower split if this is so complicated for you lol.
just be polite and ask to work in if someone is using the equipment you want. Be good about helping them load and unload the weights and it shouldn't be a problem.
The heavier you lift the more warmups you probably need. I usually use half the reps I'm planning on doing for my warmups. So if it's a heavy set of five then I'll hit sets of three usually ~4-5 sets starting with the bar.
What's the name/link of that app/website that's very popular here on fit for tracking calories?
I found it once and didn't fav it because I'm retarded.
>Pretty simple design.
>White and blue palettes.
>Food broken down in macros.
>Total calories consumed per macro.
>Total calories missing per macro.
legit injury - see a PT or Ortho. They will probably have you do lots of movements with resistance bands, look up some stuff like external rotation moves online if you want to get a headstart. Go real light and easy, nothing should hurt when rehabbing
surgery if it is actual gyno
Could be just an after effect of heavy nervous system activity. I get this after heavy deadlift sets. If any activity sets it off then it might be semicircular canal dehiscence and you should see a ENT about it.
no, read the labels
one day doesn't make a big difference, if you're bulking it's probably good to try and make it up if you can.
Lee Boyce has written some good stuff on this. Not a tall guy myself so I cannot make any claims about how well it works
Nobody? It looks something like this. Tried reverse image search with no luck.
thoughts on eca stack. anyone got the infograph. is it worth it or a waste of time
Guy from work is selling an old Triceps bar for about £25, barely used. I'm a bit tempted but apparently it's Bodymax and not great quality. However, it does have spinlock, which seems pretty cool since that what my other bars use.
However, for like £30 I can get a brand new York solid-metal triceps bar, a brand I know is decent and obviously it's brand new. The only drawback is springlock and honestly I've never used them for and a little unsure.
Should I get the York quality one and stop being a bitch about springlocks, or should I stick with what I'm more familiar with and get one the bodymax one. Or alternatively, are there any good quality spinlock bars that I should look into?
I deadlifted today like the usual. Nothing major, but right now I have a slight pain in my lower spine when I'm in certain positions on my chair.
Should I stop deadlifting for like 2 weeks? I love lifting as much as the next guy but I love my health more.
Long enough so that your performance does not suffer from fatigue. Depending on reps and type of movement this can be 1-5 minutes. 1 minute for easy stuff like curl for reps, 5 minutes for heavy olympic lifting single attempts.
It's a real thing, it just depends on how your program is set up. If you do full body workouts then you will hit the same muscle groups consecutively, on a bro-split you won't.
Depends on your definition of fit....and Free weights
see earlier responses about low back pain in the thread
Depends on goals, Barbells are the superior strength building tool but dumbbells have their uses as well.
Ive been sick with flu like symptoms for legit 10 days and havent gotten better, this whole time ive been skipping the gym to try to recover and havent, should i just say fuck it, take my scoops and go for it? im scared ill get more sick
I've seen /fit/, and almost the rest of the internet, wig out about artificial sweeteners. /fit/ especially in terms of sucralose in protein powders.
However whenever I read a medical source on it, aspartame and sucralose are apparently some of the most researched food additives, period, and deemed generally fine.
Just tell me straight, is drinking protein powder with sucralose gonna give me cancer or make my future children three eyed mutants?
Will doing multiple sets of push-ups to exhaustion throughout the day gonna be okay?
Going to Basic soon and I gotta up my speed and endurance in push ups so I don't really care about size gains at this point
When doing SL/ICF, how should I be ramping up to my 1x5 DL? With 5x5 squats I do perhaps 2 sets at a much lighter weight to stretch before going in to my 5 heavy sets. But with DL, I don't feel like I'm doing enough if i do 2 light sets followed by 1 heavy set of 5.
Also, is there a general consensus on the best app to track progress?
Currently cutting on ECA Stack (1k-1.2k deficit).
I'm looking into some supps that might help it go faster or help me lose less muscle. Have any of you tried these with your EC stack?
Also, has anyone tried Alpha-GPC or DHEA? wondering if snakeoil or real.
Recovering fatass here, currently weigh 200 pounds. (30 pounds lost so far)
/fit/ usually recommends 1g protein/pound of body-weight. The sticky recommends 1.5g while on a cut. So that'd be 200g protein, 800 calories.
Issue I'm having is that once you add fat naturally in meat, any oil you'd cook in, or even side dishes, going over my calorie limit is easy. (1200 calories/day).
I can't afford to eat chicken/fish exclusively. I buy what's on sale. ( Yes, pork and beef are sometimes cheaper than chicken)
Since I'm cutting, will it be absolutely terrible if I can't get 200g protein? While I'd love to lift and become aesthetic, right now I just want to not be a fatass anymore. ( Can't afford gym. Neither membership fees or the gas for a 40 minute drive one way. Been doing cardio and bodyweight exercises. )
For the "healthy dinners" answer, would it be okay to not have the carbs in there? I'm trying to lose weight, and I feel like I need to cut down on carbs. Would you recommend that, or should I still put in some rice/beans in there?
Guys I tweaked my hip doing squats now every time I have to do anything with hip extension it hurts in my hip joint right at lockout. I've been taking it easy and doing limber 11 to warm up and doing 10 min on the stationary bike at a high resistance setting as well as stretching after each session. What more can I do to help it heal/ what did I do to hurt it?
if it helps when I take a lacrosse ball to my piriformis on that side it sends shooting/numbing pain through my leg and that hip is generally much tighter than the opposite side, but not super tight because I stretch often (martial arts).
What's the point of protein powder?
No matter how I look at it, no matter what math I do, you can get the same, or almost the same, amount of protein/calorie via meat you buy at the store, for 1/2-3/4ths the cost.
The only way I can understand it is if you are constantly busy, like working two full time jobs busy, and use it as a meal replacement/snack. (Prep time is about the only way it comes out on top. )
Even if you are on a bulk, food is just shitloads cheaper.
What am I missing?