Old one is approaching critical mass. Is doing Chest Flyes and

>>35776757
It's 1g of protein per pound of LEAN body mass. Find your body fat %, take that out of your weight, and that's how many grams of protein that you need.

>>35776754
I don't see why it would be retarded. If you feel you need to work your chest more I don't see a problem

>>35776754
i'm 5'9 120lbs considered technically barley underweight despite this i have the stomach of someone that is CLEARLY OVERweight. Started gym 2 months ago seeing progress in arms and chest (muscles for the first time in my life) i'm excited about this but conflicted as to if i should either cut to normal looking skelly or fuck the world, lean bulk even though i'm high body fat despite underweight and see where that takes me?

Anyone have thoughts on Alpha Brain/ New Mood/ Onnit brand in general? I like the Alpha brain but only if I take 3-4 per day, at which point it becomes a very spendy venture

>>35777014
>considered technically barley underweight despite this i have the stomach of someone that is CLEARLY OVERweight

Thats pretty normal nowadays. Lots of people who have a healthy BMI are technically "obese" because they have like no fucking muscle mass at all and end up having a high bodyfat % even if the actual volume of fat is sorta low. You don't really need to cut since once you build a bit of muscle the amount of fat you have will become proportionate.

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>>35777078
thanks bro, i was hoping that this was the case

My tuesday workout has gotten fucked up for 3 weeks in a row. I start with deads, then only finish 3 or 4 exercises of my 8 before I feel shitty because of low blood pressure (known issue). A few hours later I go back to the gym and finish my workout?

Is it a bad move to split them up like this? I finish the rest of the workout, so is it all the same as long as it gets done?

How does /fit/ feel about Ice Cream fitness routine?

>i got a job at planet fitness

have i gone over the edge?

>>35777143
The muscle has a chance to rest so its not as good for growth. If you split it up so that its different muscles being worked then its not so bad but its still not as good as longer sessions sort of improve your cardio a bit, doesn't really matter tho.

>>35777233
Would it benefit me to move deadlifts to later in my workout so they dont fuck my shit up right away?

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im gonna take 14 grams of creatine daily. any recommendations to take with it and what results should i expect to see with it?
> i dont care about hair loss
what kind of gains should i expect?

>>35777266
You'll barely even absorb 5. You'll essentially pissing away money. Whatever floats your goat though, buddy.

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Is it normal to have an unerect 1 inch dick?

I heard they make a statue's dick smaller than usual to make it less noticeable.

>>35776754
Which of these supps are real, which are snakeoil?
>HMB
>BCAAs
>beta-alanine
>Yohimbine
>DHEA

>>35777381
yes even if you are Cut you can have a 1inch or a normal unhard dick, cold, heat can change unrect size, it doesnt realy matter

Since my mom has been a bit of a gains goblin lately, what can I substitute for butter and margarine at the same price range?

>>35777381
Yes, it happened to me when I had hit near little to no water in my system

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>>35777464
olive oil, heavy cream, and planters peanuts idk what is the price range ?

>>35777492
Around $.75 per bottle

And I plan to use 11 per week

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How can I accurately find my body fat %

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>>35777522
18$
Great Value: 100% Extra Virgin Olive Oil, 101 oz
https://www.fatsecret.com/calories-nutrition/usda/olive-oil?portionid=30461&portionamount=0.500
4 oz is 955 calories
and that will last you
25 uses
so unless you look for cheaper olive oil then your fucked but nice way to bulk, low insulin response= good, and fat= test boosting
how many calories do you absolutely need ?

ok so stopped lifting 6 months ago, was doing the Texas method and my 1rm's were approximately
s: 270
b: 185
d: 315

I'm trying to get back into lifting again, should I run a beginner program again to start back up? if so, any suggestions?

>>35777594
Around 2770 a day

I need it since I'm on quite a tight budget

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hungry skeleton reporting in, 5'11, 144lbs

Gained roughly 14 pounds in the last few months cutting out smoking, shit foods, and doing calisthenics. Just started bulking @2500cal, 150protein.
Gonna get a gym membership next month.

Whats a realistic weight goal for a former holocaust survivor tier body?

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Bike recently broke as well as my bike trainer.
I love doing an hour cardio before lifting and it's killing me to just jump into weights esp when I'm still trying to cut.
If I'm really careful with my diet and stick with my TDEE deficit will I continue to lose weight?

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>>35777613
so olive oil is basically your budget, that and a giant bag of rice(ramen is overpriced), whats your budget and how many calories where you getting from the butter? Lentils are cheep for protons but eggs and port are still on the cheap side for real meat
you can go cheaper and get canola oil but that may not be as healthy as olive oil and veggie oil is shit. what is your tight budget ? is it your mothers ?
>>35777618
sprinting will help you gain mass and keep you lean it all so improves hormone production
as far as muscle growth you need to do squats/deadlifts/Over head pressing daily that and work on doing dips/pullup/hammer curls, if you did all that 4-6 days a week at 5x5, 3x10, 5x10, then youd be gauranteed 2lb muscle growth in every month, total body workouts will make you grow. if i have a sagging body part IE recently my back and now my arms then i work it out 7days a week for the entire month to bring it back up to speed, its tremdous growth but working through sorness sucks as long as you eat like a sumo then you wont stall on growth

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Sup /fit/, this isn't really fitness related, but I thought you could help.
It's 6 AM, I woke up in my chair awkwardly posed half an hour ago. I can't raise my right arm sideways. I think it kinda automatically goes towards the body and a bit to the front.
I guess that's a strain?
Which muscle would that be?
Should I go to a doctor or anything?
How long might this last?

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>>35777618
whither goal for you is 200lbs or 220lbs that way your inbetween big and lean

>>35777681
Sounds like your rotator cuff.
Get that looked at emmediately. Rotator tears and full tears sometimes lack any pain. The surgery to get that fixed is extensive and you're guaranteed to be done lifting for possibly a year wearing a full on arm sling devise.
Srsly. Get that shit looked at.

>>35777678
why not bench?

>>35777597
Back into Texas method, do 50% of what you were doing before to be safe. Work your way back up slowly maintaining good form.

>>35777646
Assuming you eat at the same deficit yes

Does your gym not have stationary bikes?

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>>35777711
very little stabilization involed in the movement tends to create a week core, you can replace that by doing 200+ pushups hell i did that and my bench went up from 205 to 240(around there) i was doing that 6 days a week for a month though and i did that bench for 3 x 5 probably could've done more idk, if pushups are boring then i recomend https://www.youtube.com/watch?v=TxQT-wZdP28
do 50-100 of those as a warm up and you workout your legs, abs, and chest more than you would for pushups(provided you do enough) or bench

>>35777678
Should I do bench as well?

Also should mention that I broke the top of my shin-bone in a car accident last year and I'm just now getting to where I can jog for short distances, and my Squats/Deadlifts are dyel as fuck, I'm not sure if I'll ever do a lot of weight with them but I guess theres only one way to find out.

If I'm going to be running/sprinting, should I bump up my bulk to 3000cal? Is 150g enough protein?

>>35777744
i wont over-train by working out that much in a week?

>>35777705
Am I in a rush? I can wake someone up to drive me or call an ambulance or something.

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>>35777765
the minmum you need to do for total body is 3 times a week but if you do it 6 times a week i then eat like a sumo if your a skelly if you not a skelly or dont want to get fat then do it 4 times a week, either way you wont over train unless your body is literally so sore you cant sleep for more than 4 hours or you throw up that same night(your imune system is fucked), if its slightly disturped then your fine, learn how to stretch it helps alot, either way its hard to over train in the bro since of the word. the rule of thumb for working out is that the more you do it the bigger it gets(resting to much working out to little is folly)
>>35777762
read also do pushups 200-500 4-6days a week srs youll get strong regardless
>>35777744

I'm a noob that's cutting.

Do I eat at my BMR or under my TDEE?

I've been eating my BMR while lifting 3 days a week and towards the end of my routine I feel so weak and start to get light headed. But I don't want to eat above my BMR and fuck up the fat loss.

If I can do squats every workout according to stronglifts, why can't I do bench every workout as well?

>>35777705
>>35777771
Okay, I called the doctor, he asked if my arm is tingling, I said yes, he replied I should come around if it doesn't get better before noon.
I guess I can wait, right?

>>35777855
It just happened? You were just sleeping on it and nothing else?

>>35777678
I meant that I had to fill up the rest of my diet with fats since I met the quota for my protein and carbs.

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>>35777762
you dont have to run or sprint(im fat so i have to)
if you do sprint which i prefer for muscle growth and wheight loss then i recomend no less than 3miles of which you only run the long portion of the sprinting if you do a jog then run your distance for time, basicly never relax when running.
also eat more if you bulk demands calories then eat more rice(cheaper than ramen) cook with olive oil(all else is bad) or gorge your self on cheap ass meats and assloads of cabbage(cheap bulk veggie) protons 0.80 gram per body wheight is plenty for growth.
also just worry about form for wheight lifting, add wheight as slowly as needed dont break yourself and learn how to strecth, the foam roller saved my back from pain since i was doing the movement wrong.
>>35777869
yeah olive oil is cheap enough, all other cooking oils are bad for your health, lard though if you can find a tub of lard then you can add that to cabbage soups with a few eggs inside or whatever, lard is great

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>>35776754
So guess here is a good spot for this.

Estimate my BF%

Weight around 240-245 pounds, 6'2.

>>35777858
I think I was sitting leaning back and to the left and my right arm was slung over my head or smth. When I woke up, it felt weird so I put my hands together and raised them over my head, but when I let go my right arm just fell down.


Also, I can't find anything nice in the refrigerator and I can't tell where exactly the affected area is, so I kinda wrapped a cold wet tshirt around it. Good idea?

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>>35777923
20% +
i recomend taking 2 DIM tablets for every meal
http://www.amazon.com/gp/product/B00U2WHHLG/ref=pd_lpo_sbs_dp_ss_2?pf_rd_p=1944687502&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B00SVMB3NW&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=108KKQXHPAG71B07G8K1
itll cut out your bad estrogen from the body, also it makes your hair, skin, look betterand joints feel better
even if boob fat isnt gyno, it sure is a sign of high estrogen build up and water bloat from that.

>>35777923
25%+

Is it absolutely necessary to count calories?

>>35777933
The doctor seems to think it might've just fallen asleep, but could it really take 1h+ waking up?

Fuck, I can already hear my family's told-you-so's about sleeping in the chair.

How retarded is it to deadlift heavy 3x a week? It's my weakest lift (245 1x5 @ 150 bw), but I'm seeing linear gains in terms of weight on the bar. How long can I realistically keep this up without exhausting my CNS or going to snap city?

>>35777976
I would think so too. Maybe you strained the tendons or the muscles. Try alternating heat and cold on it.

>>35777953
Some water bloat could maybe be creatine too. I take about 5 grams a day. Would still have them though. Been fat for a while now, like since I was 8 (21 now). Back in High School got down to 210 from 290 my junior/senior year though I lost too much all at once and obviously lost some muscle too. Since then, I've bulked back up to the weight I am now. Trying to cut again now to lose some more fat. Thanks for the answer.

>>35777923
Follow up question just for shits and giggles:

Does my body fall under Dad Bod territory?

>>35777727
Home gymfag here.
Closest gym to me atm is planet fitness.
So in other words there's no gyms near me.

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>>35777994
creatine bloat is in the muscles not the fat around your boobs. pls try DIM even if it is skin it might help
try sprinting like lots of sprinting
i posted it multiple times becuase it forces your body to keep the muscles and burn the fat while doing cardio
also do 8 count body builders before your workout 100 of them that way you still build muscle and get cardio in your workouts

>>35778033
>also do 8 count body builders before your workout 100 of them that way you still build muscle and get cardio in your workouts

I'm going to be honest with you, and sorry if it's in the sticky, but I don't know what those are.

>>35777988
>I would think so too
You're with me or the doctor?
On how long should I switch? Is the wet tshirt ok?
And I think I read somewhere that applying heat was a bad idea. Could I get some more input on that?

>>35778060
watch?v=TxQT-wZdP28

SEAL cardio

>>35778068
I'm with the doctor. I just don't see how being in that position could do that much damage. Has any feeling or strength come back yet?

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>>35778060
https://www.youtube.com/watch?v=TxQT-wZdP28
there a GOAT calisthenics workout thats more effective than a burpee and are considered the alternative to preworkout since its alot of mental toughness that you end up growing do sets of 10 so its mentally easier
also you have a decent amount of muscle growth so pls dont stop growing
i like it for mental growth and warming up i do 80 before my workouts

>>35778084
Some, yes. I can lift it about halfway sideways. When I lift forward, I again get halfway before...I dunno how to describe this, bu it feels like my arm rolls over? Like it gets halfway on one set of muscles before rotating and then another kicks in. This rotation would've been fluid and gradual normally, I think, but now it just gets stuck in the first position and then jumps to the other.

>>35778097
I was thinking about this gif at school today. Thanks.

>>35778084
>>35778097
Thanks anons.

Researching it some, what is reasonable expectations for DIM? Like everything is mentioning possible fat loss due to more free test, I'm just wondering what type of loss to expect. Small, but significant maybe? Guess it depends person to person.

Do squats stunt growth for teens or is that just a meme?

>>35778084
>>35778124
I'm fat and out of shape, though. 110kgs. I've fixed my eating habits, but haven't been exercising lately, esp. not lifting.
So yeah, there's some force pulling the arm down, and the arm is pretty pathetic.

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>>35778164
its depends on the dosage, 100mg is to little honeslty, 500mg to 1000mg is for people with hormonal problems or people who drink tons of alchol(bad for hormones) you could lose some extra weight from not having a higher amount of estrogen and becuase test is higher youll see improvment in the gym and feel better emotionaly over all i dont have wheight loss numbers so do more research. idk i have no acne with it and silkie smooth hair becuase of it, ive also cut down alot on hip fat which is my achiles heel(not sure if estrogen puts fat there)
>>35778175
if anything it will spur growth due to your body forcing muscle growth and increased hormone production. you need to eat more fats though if you want to grow so enjoy fatty foods

>>35778175
Too heavy too soon might cause some problems, but squatting is good for teens.

>>35778224
Thanks for the answers anon. I'll give it a try.

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When setting a calorie goal say about 1500, are you supposed to eat a little less than that or a little more than that?

>>35778272
You're supposed to eat exactly that, obviously. Or as close as you can comfortably get. Otherwise why even have the goal in the first place, if you're not going to adhere to it?

Also, you had better be a girl if you're aiming for only 1500 calories a day.

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>>35778518
I want to lose weight as fast as possible and I heard that was the lowest amount you could safely eat.

I can't do the hyperextensions called for nin SS because my gym doesn't have a proper decline bench/roman chair. What is a good exercise to replace them? I currently do lighter deadlifts for sets of 8 on B days to make up for it.

PF, LA, or Gold's in general?


What if PF was 8mins away, LA was 15mins, and Gold's was 20. Which one would you go to?

>>35778629
Unless you're extremely overweight, and even so, it's a really, really bad way of doing it. For two reasons.

Firstly, sooner or later your weight loss will stall. That's just how it works. If you started out with such a large deficit, then you have nowhere to go from there. You can't reduce your intake further or you'll feel like absolute shit and it won't be sustainable.

Secondly, weight lost quickly is weight regained quickly. There are two reasons for this. First of all if you lose weight really quickly it means you're doing it through a method that you cannot sustain, which means that sooner or later you can't keep it up anymore and you'll return to your old habits. Your old habits got you fat.
But also, your body will always strive to maintian homeostasis i.e. it doesn't really like to change. The faster you lose weight, the less time you give your body to get used to its new weight, and it will jump at any chance it can get to regain its "normal" weight. In fact, the hard part of losing weight is often not losing the weight itself - it's the long maintenance phase that comes afterwards where you have to try to STAY at your new weight.
(of course, if you plan om bulking up again immediately after you've hit your target weight, then this is less important).

>>35778633
Romanian deadlifts. Keep the reps towards the high end. It's supposed to be a good deal lighter than your regular deadlifts.

>>35778701
i was planning on bulking afterwards yes, my goal is not to be skelly. But i should increase my calorie goal anyways i guess. Thanks.

For someone who is 6ft tall and can barely kick forward and straight up past their hips, is the ability to bend foward, hug my legs and be able to kick high attainable or is it something that I have to be born with, something to do with joints? I'm interested in taking up kick boxing but currently feel like I can't even handle a simple kick (untrained, granted). Only weighing about 180lbs

Is doing only barbell squats, RDLs and legpress enough for legs? Do I also need to do leg curls and leg extensions or can I do without them?

So its 5 reps for strength, 8-12 for hypertrophy and 15+ for endurance, right? If I do 5 reps for strength I won't gain as much size as I would if I was doing 8-12 for hypertrophy, yes?

>>35777777

>>35778978

Total volume determines hypertrophy (until it gets below ~60% of your max), not rep ranges. Its just easier to rack up the volume with more reps.

I do about 5m of level 10 on a stairmaster to get my heart rate up, then about 30m of time on the treadmill before doing my SL 5x5. I usually cruise out of the gym after that.

Am I doing too little? I'm not shedding the weight quite as I expected.

Do compression tights prevent chafing? Seems like none of my boxer briefs are acceptable for running

>>35779016
I use compression underoos and they killed chafing for me entirely.

I'd say yes, without a doubt.

>>35778681
pls respond

How do I not be shit at deadlifts?
I just started today and I can't keep my back curved in the right direction to save my life. It's the one thing I can't get the form down on and it hurts my back. Any tips?

>>35779022
Awesome, thanks

>>35779064
Do weighted hyperextensions to strengthen your lower back