>>35794044 Bed for 10 minutes 3 times a week 6 weeks before show, spray the day before or of show. Beyond that I go outside in trunks a couple of days a week in summer, but I live in Newfoundland so that's hit or miss.
>>35794044 Level 3 lay down bed once a week for ten minutes.
I weighed 90kg. I felt like a couple of lifts were stalling. Little ones like shoulder press, and the chest press machine.
So I'm going up 5kg and I can feel these lifts getting easier, sort of unlocking, especially my shoulder press. Will they stall again when I get to 95kg or will they continue to progress until I have to go up again?
>>35794249 >university gym detected What would you do with a pair of sopping wet underwear? Jesus.
Strip down to your skivvies, wrap your towel, pull off your grundy shorts and put them in your locker, shower, dry off, put your town back on (your waist, not your hair, Mr. Fagoo), then go to your locker, put on your grundies, and take off your towel and get dressed.
That's protocol. Walking through the locker room with your dick swinging, shiggy. Old men do that.
>>35794681 Depends on what. Carrots don't have any fat and I like carrots. >>35794529 How long do you want to be fat? Cheat meals and cheat days average in to your progress. You don't "kick" your metabolism anywhere, who told you that? Nutrition doesn't work that way on any level that matters to you.
Spray when I do. But it's more like a foam you rub on. Easy as shit. Don't care much for the smell well you're waiting to wash it off, but it's not very strong. Sleep in it too and it's never rubbed off on my stuff. Pic related. Would recommend
Is America really that prude? (assuming the two of you are American) I though it was a pretty shameless nation. Shared showers are pretty much the norm where I live and I walk around the locker room butt naked all the time. No biggie.
tropez is god tier but too expensive to use for anything other than a photo op
i use gergens natural glow and its a great cheap alternative tanner and moisturizer that wont ever make you orange, but when its drying a couple hours later it makes my eyes water. if im looking really pale and have to go socialize i will use the cheap loreal sublime bronzer on top of the moisturizer. you have to be very careful with that one though because they dry your skin out and they turn you orange if you over do it. use the strongest natural glow and the weakest sublime bronzer for best results.
sadly this shit is all really expensive if you use it on your whole body every day....and you have to do it every day....because your skin sheds every day. so i only use it on my face and arms. naturally tanning for a few minutes a day to get an even base doesnt hurt either. the moisturizing tanners work very well with natural tanning. i used it instead of sun screen the last time i went to the beach and I didnt even feel my mild sun burn. looked great and felt fine minus the skin cancer.
>>35796503 Depends on the preworkout. Calculate how much caffeine you take each time (read the box and dosage) and google how long it will take to break down said caffeine in your system. If you're big you need less time than a manlet skelly and so on..
So I just got a GF and she's a straight cutie, but she doesn't generally put much effort into texting and it's fucking with me hard. I get all anxious like she's not about me. (Thanks previous onitis cunt) It's so bad that before we started dating, I didn't think she liked me back. Like 2 and 3 word replies sometimes. Or emojiis. Then in person she's sweet as ever.
How do I deal with this? Should I just be the same way and maybe only throw a few words in mine? Every other relationship I've been in me and the girl would send novels back and forth. I guess I'm trained to put a lot of words down but now it's biting me in the ass.
When I add weight, I work my way up by doing one set on the first day of the week I lift, two on th second then 3 sets then add the weight. Other times I do 3 sets one workout because I don't feel drained by it. How much will my aforementioned sessions interfere with gains?
I have had a pain in my hip flexor for a few months now that has gotten progressively worse. The pain only happens when I get to parallel in my squat, and after my set if I extend my leg back. It started pretty minor but I've had to significantly deload in response to it. It is only on my right side, and I've had to deload from 5x5 @ 245lbs to 3x5 @ 195lbs. I've tried different amounts of stretching, ranging from 5 minutes to 15 minutes, along with foam rolling. Is this the point where I should see a PT/doctor?
So in the past 4 or five years, no girl has ever really grabbed my attention and I just didn't care about any. But there is this one girl who I am just in love with, she is perfect in my eyes but she turned me down in sort of a nice way but we still text and stuff every once in a while. Now she just ignores me every time I try to strike up a conversation or tries to end it quickly. I don't think I've ever been as sad as I have been this past few weeks. I have no motivation to lift anymore and when I actually do, its just not fun anymore and I instantly just want to go to sleep. How do I get my motivation and happiness back? How do I start looking forward to going to the gym again? I need your help now more than ever guys.
>>35794044 Can someone pls link me to that Swedish (?) article that was published regarding the effects of chronic marijuana use? It was very, very detailed and pointed out some effects that marijuana has on your memory and attention that you wouldn't really notice until they were pointed out to you, which the article did.
Looking for this cause trying to find some more solid reasons for putting down the peace pipe.
>>35799688 i feel like my gf who i live with and been with for almost 2 years is about to leave me. Shes been hanging out with friends a lot more and she seems distant. She claims nothing is wrong but she jokes about leaving me and whenever i bring up anything in the future she jokes that we wont be together anyway. Its frustrating and making me sad. Lifting is honestly the only thing that makes me happy for a few hours.
>>35800469 If she didn't want to leave you she wouldn't joke about it. She's either too nice or too scared to say it bluntly. Most likely it's her friends who are telling her to do it. Either dump her or ask her right out whats been going on with her. No point being in a relationship with someone who doesn't want it.
are some people better genetically at cutting fat? i started at 220 lbs with 21% bf and am now at 194lbs and still 19% bf, wtf am i doing wrong? i am eating tons of protein why is my muscle leaving me?
>>35800891 How the hell are you measuring this? Seems hard to fuck up this much. Chances are you are just using a shitty way to measure bodyfat. As long as your lifts are not dropping you are most likely not losing much muscle (if any). Just keep focusing on the weight and forget about the % until you are in the 6-pac range.
>>35801223 Flies always work the chest more (if you do them right) because you can't compensate with your triceps. Also your upper chest is always going to be small compared to your normal chest unless you have weird insertions.
>>35801097 im using a digital bathroom scale that also reads body fat percent calculated on my height and age. i posted in the other thread and one guy said maybe i was doing too much cardio? my lifts havent suffered at all, if anything they have gone up a bit (added 10lbs last bench session and it was no prob)
If I'm doing a 4DAW Lower/Upper split with LUxLUxx, aiming to lose weight with carb cycling, should I do >HMLHMLL or >HLLHLLL (H-High, M-Moderate, L-Low) I figure having the extra carbs on the second workout day would be more beneficial than piling even more up onto the high carb days. Or will it not matter that much?
Should i go to the gym even if i am tired and haven't slept enough? I have some sleeping problems and am continuously skipping the gym, last time i went was 7 days ago I have no means of transportation other than walking, and that's 4km there and back, also the time at which i get up after not sleeping well usually means the gym will be packed (Maybe full, the entire free weights section was in use once, only leaving machines) and i have serious anxiety and have almost thrown up a couple times that i have messed up or fallen over at the gym because of it
Tweaked my shoulder doing ohp a couple months ago. It's healed a lot but there's still a little bit of pain left. Went to the doctor and he said it's a grade 1 ac separation and gave me a cortisone shot.
Any of you guys who had the same injury, how long did it take to heal?
Help me /fit/ I want to gain weight (I have read the sticky) I'm 5 foot 9 and about 115 pounds I eat about 1800 calories a day, I'm not underrating on purpose, I legitimately have a hard time eating more than that How do I make myself eat more?
>>35803099 >a grade 1 ac separation and gave me a cortisone shot. Holy fucking shit, from "tweaking your shoulder" during OHP?? I'm studying to become a physiotherapist and I find that EXTREMELY unlikely. I mean, it's not like you dropped a fully loaded barbell on your shoulder or something, right?
>>35803125 Whole milk is your friend. Cheap, doesn't fill you up much, lots of calories, lots of protein. Just don't start out drinking a gallon a day. Drink the minimum amount you need to get your weight climbing.
>>35803211 It's about ideal. Keep doing what you're doing.
>>35803531 Regret it more than the years he's wasted living in that body? Nah homes.
6 months on a bulk, if he gets a tan and puts in the skin care, and he'll look not hideous, as well as optimizing strength and size gains.
If he cuts first, he's going to look awful for at least 6 months + whatever his cut time is. That and he runs the risk of falling off the wagon by getting demoralized from the triple whammy of looking like shit, not making gains and being hungry all the time.
Started lifting a couple days ago, and I noticed a sharp pain in my left forearm that comes on after about 3 or 4 sets of dumbbell bench presses. Strangely enough I get the same thing when I'm playing lots of barred chords on guitar, which means having to use a lot of force to press down the strings. Am I just gripping the dumbbells too hard or should I be worried about this?
I've been doing some running and i'm to the point where I can run a little over 40 minutes at a steady tempo without stopping. Whenever I do sprints I get super tired quick. So my question is why is that so? Do I need to do more sprints on a regular basis?
>>35803620 Yeah that's what I would do in his case. Just make good food choices and focus on progress in the gym, and let things sort themselves out. It'd be really stupid to begin bulking up. His insulin sensitivity is probably crap.
If I want to gain pushing strength with doing either weighed dips, push-ups with plate on my back or dumbbell OHP every two days, can I still do three sets of regular / military push-ups every morning?
My meal plan usually consists of even portions of chicken, brown rice, and broccoli, with some black beans on top. I am wondering if I cut out the rice, and add more broccoli, if that will still give me sick gains?
>>35803906 You're loosing a lot of carbs then. None of those other foods are close to the amount you'll get from rice. Carbs are important mang. But I'm sure you'll make some kind of gains if you eat enough. Make sure you're getting enough cals a day. How do you get your fats? Fats are important too
>>35803938 Usually I pick two or three of the pushing exercises (most usual combo is push-ups with feet elevated and dumbbell OHP) and do them with varying weights depending on how I am feeling about my previous workout.
I should add I recover easily and am quite used to physical activity.
I can't figure out my TDEE or my BMR correctly because I'm getting different results from different sites and I'm trying to lose body fat. What does /fit/ use? Mid twenties, 5'1 grill, I weigh 122, and a hand device at my doctor's told me my body fat percentage is 23% (but I'm not sure how accurate these things are). Any guidance is appreciated.
>>35804135 >take average of TDEE's from various sites >set caloric goal from average >if not losing weight, subtract 200kcal >if not losing weight fast enough, subtract 100kcal >if losing weight too fast, add 100kcal >if losing weight at ideal rate, suck my dick as thanks >repeat every two weeks
>>35804135 They can be a bit off, since the calculation they use is simplified. The best recommendation I can give you is to to a rough estimation between the different numbers and try it out. Sometimes they go a bit over, other times a bit under. You can judge it yourself on how you loose or gain weight by eating sait TDEE and reevaluate from there.
I'm on GSLP and I have a question. Last workout I did 80 kg 3x5 squat but failed at the third rep of the second set. Today I tried same weight again and failed at fifth rep of second set. Should I deload or try 80 again next time?
>>35804158 1,838 is the average from three different sites I tried, so subtracting 500 from that, I should be consuming about 1,300 calories a day, according to the sticky. Alright, I'll see how it goes. Thanks, anon!
>>35804059 I am not on roids and I have been working out for years, but mostly something similar to powerlifting. The thing is, I am aiming for more of a hypertrophy workout just out of curiosity and I am not used to training with relatively low weights and long sets as I am doing now (I do 5-12 reps and 3-4 sets) so that's why I am quite new to how you recover from such workout.
>>35804180 >>35804184 This is why I was worried about accuracy because with my height the amount you consume has to be pretty precise. I'll try this >>35804222 and see if anything changed and if not I guess I'll just keep subtracting calories until I see results. I've been doing cardio and lifting at the gym since December, and I can see visually that I look better, but my body has been stubborn the past couple of weeks with weight. Might just be water weight though
At 5'10 11-12% bf how many lbs should I weight before thinking about cutting? The lower my weight the less total time I'll have to cut but I think as long as I stay around 12-13% at most I would only have 2-3 lbs fat to get back to 10-10.5% body fat.
I'm 5'10 140lbs 11.3% body fat at the moment and have a bit of definition but not much muscle to actually be defined. Would an extra 10lbs muscle make a noticeable difference?
I already notice a difference from 132lbs to 140lbs lean muscle gains
Former fatty. I just reached my goal weight after losing 85 pounds. (Former BMI of ~35)
Unfortunately though I'm a weak ass, essentially skinnyfat now. I want to go to the gym and start lifting, but that requires a calorie surplus based on everything I can find + what /fit/ says.
I'm terrified of eating at a surplus /fit/. Hell, I have to force myself to eat at maintenance as it is. I don't want to get fat again. I am not exaggerating when I say I have actual nightmares about it.
Would it be ok for me to maintain my weight for a few months, and do bodyweight exercises ( Build a little bit of upper body strength + squat form ) so I can get used to my new weight and get comfortable with my new daily amount of food? Or should I just push myself into the gym right now?
Not trying to be a pussy. It's just that after losing the weight even looking at food can make me disgusted.
>>35804297 If you include push-ups and pull-ups, which I think is a fine idea, then it's because you feel like you need some more volume, and because of that you should be careful not to fall into the trap of making this assistance work too heavy. If it were me I'd ditch the (weighted) and simply go for 50 total pull-ups in as little time as possible. Same for push-ups although you may need to pick a slightly harder version of the push-up (diamond for example) in order for it not to be too easy.
If you're just starting out, start by doing a total of 25 reps on the bodyweight assistance exercises. Add 5 total reps every session until you hit a total of 50, at which point you have the choice of adding a bit of weight or working towards reducing the amount of time it takes you to complete these reps i.e. density progression.
>>35804322 Sure it's OK, do what you're comfortable with. But longterm you need to get in the gym and hit the weights. As long as you only increase your caloric intake gradually and carefully you will not gain much fat if any (provided your training is in order). If you only gain half a pound a week then you should be more than fine. And even if you do decide that you one day have gained more fat than you'd like, hey, you know how to shed it again. It's not like you'll suddenly wake up 85 pounds heavier, right? Unless you're an idiot.
>>35804359 >calling hypertrophy work conditioning work
It's mainly hypertrophy. Don't expect any improvement in cardiovascular fitness from doing that. The argument can be made that it'll also help to improve work capacity. But that's a good thing that will ultimately help drive up his other lifts.
Are pullups, dips, squats , and heavy dumbbell shoulder press enough good compounds for a routine??
Deadlifting is a no no because fuck running 13 miles after deadlifting 150kg, bench I can and do do occasionally but not regularly, I just do it for reps now and then and shoulder press I don't feel like I can push as hard as I can with Dumbbells. It's probably form though but still
>The argument can be made that it'll also help to improve work capacity. no, because then it would be called assistance work and he would be better off doing assistance work for lifts that need assistance work OR He shouldn't be doing a bunch of extra volume as a natty if his important lifts are going up without it
I'm gonna start lifting seriously, I've done it before but never done any research, I just did what a trainer told me
So which would be the better program for the beginner, SS or SL?
I've seen a lot of shitposting about which is better for a beginner, but they never seems to be agreement, so I'm guessing that neither is better than the other, and that means that both of them have pros and cons, so what are they?
So here is my situation. I've been trying to get my GF to lift weights for like 6 months, right now all she does is run and do yoga a couple times a week. She doesn't want to "get bulky" despite my assurance she wouldn't and I wouldn't want her to anyways.
Recently I've agreed to do 1 session a week of Yoga on Sunday with her and in return she will do 2 sessions of body weight exercises for 1 hour with me. The thing is, I lift on MWF and I'm not willing to give up the steel for body weight.
How much will doing 2 sessions of body weight stuff effect my recovery (seeing as based on our schedule its likely going to be on Tuesday & Thursday?
Obviously I am not going to go completely HAM but I want there to be some intensity to the workout so that she pushes herself some to. I was thinking that these workouts would fall mostly under the line of GPP and I would try to relatively avoid hitting certain muscle groups I just worked out the day before.
TL;DR - Will bodyweight exercises on off days hurt my recovery bad for lifting...
How come I'm pretty thin yet I still have a decent layer of fat over my abs meaning they aren't visible. I know you have to be fairly low BF but I'm like 12-13% and it feels like theres like 1cm of fat over my abs.
>>35804510 Row vs Cleans -Personally not a fan of Cleans, so I prefer SS on that regard. Otherwise all the other exercises are the same.
Volume 3x5 (+warmup) vs 5x5 (+warmup) -Early on 3x5 feels like to little and 5x5 feels better. However, as you start lifting heavy those 5 sets become a bitch. Now granted its built into the program that you will want to eventually switch to 3x5 even 1x5, but not until your failing the weight.
With that being said I think SL gives you a little more of somewhere to go as your lifts stall compared to SS. IE: reducing weight, then sets but still keeping a descent amount of volume. If you start cutting sets on SS your doing 1 set of 5 on every exercise..meh.
Overall (I) like SL. However, the book for SL is subpar at best (albeit free). Get the SS book, read it and do SL. The only exercise not covered in the book is the row (pendlay), which you can find plenty of videos on.
Do you really need to "shock" your muscles? I thought it was just a meme but piano man says its essential. Am I missing out on optimal gains by just going through the same routines over and over? I thought people just recommended switching things up so you don't get bored
How important is water to gains? I know it's important to overall health, but can it actually hold you back from progressing in weight training if you don't get enough?
I ask because I'm a skeleton who just finished my Friday routine (modified SS from the sticky), and I felt really wonder the whole time and barely progressed. I doubt this was caused by a lack of food as I've gone to the gym on an empty stomach and been perfectly fine. Additoanlly, I ate a moderately sized breakfast and my 3000 calories yesterday. But I only had about a bottle of water.
This would be rough for me because I have such a hard time keeping water down, it takes me a long time to sip of and if I chug it I get sick. Any tips on maximizing water intake?
>>35801892 Buy them if they are cheap. It's all the same shit, for the most part. They might be the same price as fish oil, but they also might be more expensive. Compare the cost, content and amount before buying.
For those that have lost (or gained) weight, around what amount (or percent to body weight) did people start to notice?
I've lost 40 lbs so far and only 1 person (my roommate) has noticed. Everybody else seems oblivious to it but I notice a significant less bulge to my stomach. Granted I have about another 45-50 lbs to lose to get to a healthy weight, I figured more people would of noticed by now. Of course maybe they just aren't saying anything since weight is typically a sensitive subject.
I decided to start my first cut today. I was doing a push/pull routine, 6 days/week, but only 50-60 minutes every day. Is it advisable to cut back the workout while on a cut, say a full body workout 3-4 days a week?
>>35806364 That's tough to say, everyone is going to be a bit different, but here is my take...
I would likely suggest cutting back to say 3 days of full body workout and cut. The reason for this is basically to create a calorie deficit you need to either add exercise or cut calories as your body adapts to your new deficit. By cutting calories (minor) and working out 3 days a week it should create a good deficit for healthy weight loss.
As your body adapts or you want to speed up the weight loss, you can cut calories a little more. However there becomes a point, where cutting calories further just isn't a real healthy / feasible option. When you start reaching that point (again, varies by individual, but say for a guy around 1750-1800 kcal), you can add another session of training / GPP...
If your already working out 6 days a week and cutting calories, you won't really have anyway to increase calorie burn (through exercise) and you will eventually hit a wall with cutting calories isn't feasible. I think doing 3 workouts a week & a cut will give you some options as you need to lose more/body adapts.
>>35807656 Depends on what your aiming for macro wise. Typically fattier cuts of fish help. Nuts/Seeds help as they are usually pretty calorie dense (if you need the fats). Chicken Thighs over Breasts (just toss the skin off the Thighs), are generally more calories gram for gram. Couple pieces of fruit each day...What are you currently eating and where are you ending each day?
I've been taking an anti-depressant called Remeron (Mirtazapine). I took it last night for the first time, and I'm wondering if anyone on here has taken it before, and if it's gotten in the way of their training.
Okay once and for all, sprint training before or after a weight workout? Competing in track and field sprinting events in a little over a month. I'd imagine lifting weights first would be bad because the muscles are tight after lifting heavy weights. I feel like it would be easier to pull or tear a muscle while running after lifting weights.
Hi /fit/. The chest flye machine at my gym is broken. The problem with it is that one side pulls more than the other considerably. I like doing chest flyes because I like to get a nice squeeze in my pecs after I am done with my workout. I spoke to the manager about it and he straight up told me it's gonna be a long while before he can get someone in to fix it. In the meantime, is there any way I can use the machine to compensate for this discrepancy? Cable flyes give me too much of a stretch and dumbbell flyes don't do anything.
>>35808124 Don't use the machine. Do dumbbell flyes but slow it down and squeeze. Work other areas of the chest and stay away from the machine. When two sides have a different amount of resistance, you risk injury
Is it possible to hurt your self but you don't know it. Like my dad bulged a disk and say since I've been squatting I probably have too. Though he described a pain that he still feels to this day. Though I have never felt any back pain or hurt my self lifting. So is it possible I could be causing damage to my spine or growth plates ?
>>35795898 Taking fish oil has helped improved my joints and the annoying knee clicking, would recommend. Not sure what it costs though, and fawk even if I eat it with 2200 calorie meal I still get the fish burps...
>>35800516 that seems about right considering your cardio, but it depends on the intensity. If it's steady state you could probably cut some calories. If it's legit HIIT then 4000 is probably accurate. Also depends on the intensity / program you lift on.
When you lose fat, say morbidly obese down to overweight BMI, it is easier to regain fat if your diet goes to shit. IMO go by what you see in the mirror / measurements instead of the scale and it will bemuch easier for you. Calculate TDEE and plan from there.
>>35803598 I play guitar too and from bar chords the calluses you develop and force you use on the strings can be very helpful. it's a good forearm workout that most people overlook and it's done nothing but assist me, ymmv - keep shredding.
one thing to keep in mind is that my left forearm is stronger than my right, so you might want to add iso wrist exercises to keep it even
Started losing weight when i hit 295 at 5'10. Now 180, never was able to get any real lifting equipment so I relied on cardio and dieting to lose weight. Now that I am at a reasonable weight, I've noticed all the muscle I have is abs and legs.
I bought a bench set and pull up bar. Have started (today) bench press, over head press, curls, chin ups, and wide grips.
What else can I do/ how many sets should I aim for a workout.
Would running everyday make me lose any meager gains I obtain from my petty lifting?
Is it normal to sometimes see a small decrease in reps?
I started lifting late december last year so I'm still using shit weights, but I did make some gradual improvements in strength . For now I'm just training my biceps mainly and my chest a little, because I only have dumbbells available.
Anyways today I noticed I did 1 curl rep less and 3 row reps less, just couldn't do more. is this normal? I have 1 rest day between workouts, so it's literally 47-48 hours between workouts.
>>35809804 I always thought Martin's page on leangains covered the topic of alcohol decently well. it's definitely somewhat subjective, but i think it conveys the general of alcohol consumption vs fitness pretty well http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html
>>35809886 man, these things can definitely vary. on the iron radio podcast they talked about heart rate variability showing how some days, you're just ready to btfo your previous lifts, other days you struggle heavily to maintain what you did the workout before stuff fluctuates anon, though not that frequently, but it happens. keep consistently lifting and it'll be fine, no stress
>>35809932 >Best site for working out the calories I need to aim for? Scoobys? As far as i could tell in general they all give more or less the same ballpark estimate familia cross-check with the one in the wiki but they shouldn't be too far off, i actually think they all use the same formula no?
>>35809989 idk I never felt the idea to just dump some part of your body "for 2 weeks" (where'd you get that timeframe anyways) was much of a solid workout/programming
I'd say keep working/progressing on your squat as it goes, but focus more on upper body. throw in some more exercises, work it out more etc etc, don't just drop legs (especially given that i really don't see how two weeks are going to make you significantly catch up on that lag you got going)
t-rex mode doesn't happen overnight senpai, don't forget that whole meme started with literally non-lifting people bashing SS (though it's partially true, SS has a questionable balance on legs vs the rest) replace focus, don't just go to extremes and start dropping bodyparts, that's just a knee-jerk reaction
>>35805158 mm, from what i gathered, it's not about deterioration of the bottle (dont those things take like 500 years to decompose) if i recall correctly its about the hygiene of your salive staying on there and creating bacteria cultures just get one of those shakecups for like 3 dorrers online when you order your whey, and properly dishwash/handwash those, youll be fine
then again i really doubt youll die if you reuse a plastic bottle, just maybe not super hygienic
>>35810066 i have yet to see a person who can literally _not_ do DLs because he's too fat. i mean that's beyond fat, at that point you shouldn't even be able to walk/stand.
i would say watch the "so you think you can deadlift" series on YouTube (honestly, those guys are somewhat massive/fat too, they lift that shit no biggie) then go to the gym, have one of the PTs show you the form, and take it from there i've been there senpai, i didn't dare to squat/dl either in the squatrack, was just intimidated, but put yourself past it, literally nobody cares, youll be fine
>>35810196 right, so, no, youre not actually burning fat in them, at least not to the extend you're thinking, maybe on a microscopic scale what sounds more plausible is that your shirt may be chafing them, did you consider that?
>>35810221 i don't see why it sounds disgusting to me to remove any/all texture from meals, but that's just personal preference. i don't see how bio-availabiility of anything else would be affected
>>35810260 mm, body recomposition is not an exact science. in principle, what you're proposing, sounds good, and there is definitely plenty of evidence supporting it, but there's also plenty of people who will say its bullshit. i think the sticky has a part on body recomp, maybe check that out? either way, in principle, yes, that's what should happen
>>35810005 >>35809932 Scooby's is good; a caveat will be that it's heavily influenced by what you choose for the exercise option. Ignore the "light," "moderate," and "strenuous" words and pay attention only to the number of days. If you don't actually work out 5 days a week, don't say you exercise moderately even if you do. Choose 1-3 light.
I was thinking of adding a couple GPP days to my week, likely around 2. I figured I would focus on areas that feel a bit neglected in a traditional "SL" program. What areas (and exercises to target that area) do you think would be good additions to a GPP?
So far I was thinking -Core/Abs -Back Delts (Reverse Flys) -Forearms -Calves -Elbow/Biceps (Hammer Curls) -Chest (Flys)
and maybe add the "recommended" accessories to these days instead of post workout... -Chinups/Pullups -Dips
>>35803607 It's fun to mix it with food, as a drink immediately after a workout, or after you eat a small meal to compensate and make you feel more full.. Put it in anything, oatmeal, milk, almond milk, granola, cottage cheese, Greek yogurt, just count your macros adjusted to your TDEE
6' 175lbs here. I'm trying to gain weight (goal of 190lbs) and I'm wondering if it's okay to eat somewhat dirty, meaning consuming some cheeseburgers here and there. Also, is 190lbs too high of a weight goal? Any advice appreciated.
I currently lift around 100kg for DL and 80kg on squat im trying to focus on those lifts because my core is awful and legs are even worse so its important to make sure Im not booking a ticket to snap city with these.
I can just about do the lifts now without any post workout tweaks after stretching etc so is that fine ? Or is their an accepted sort of weight to start wearing one ? If so is there a generally accepted brand or will any do ?
First day at gym and the trainer started me on the fast circuit for those who go to Gold's Gym (I think they have them at a lot of Gold's). Basically it's one set each of about 14 different exercises. These are Leg Press, Chest Press, Leg Extension, Pull Down, Leg Curl, Row, Hip Abduction, Shoulder Press, Hip Adduction, Glute, Bicep Curl, Adominal, Triceps, and Torso Rotation. Each at a decent enough weight to make me feel the workout that targets each muscle and at the very least 10 reps with some exercises having more. Question is, I was reading the wiki and I was going to do Starting Strength or Reg Park's 5x5 but the trainer had me on this thing and I'm too beta to decline help. Is this routine they gave me good or would I be better off doing SS or 5x5? I'm trying to cut, I'm a fat man.
ive started SS, but im real skinnyfat and have disproportionately smaller upperbody. should i cardio on off days, and what accessories should i throw in to put an emphasis on shoulders, arms and traps.
>>35812095 don't worry about accessories at this point you don't have inbalances or weak points yet SS will work your entire body, and after a few months, you'll start to see your weak points and THEN add extra work if you've just started, just focus on progressing on the 5 main lifts
do cardio, as much as you want, as long as it doesn't fuck up your recovery
>>35813230 That guy probably meant 1g per pound which has been the bodybuilding rule forever You can get away with less though. There's a million protein intake calculators out there, many will say different things but the worthwhile ones will be over 1g per KILO
>>35813277 Thanks man. My body is most likley a joke in traditional standards as I still have some muscle to gain and a lot of fat to lose, particularly in my sides and thighs and a bit of moob to shed. I've lose 35 lb's working with the crap weights I have at home and some cardio but have been stuck at 180 for some time (few months actually). Just joined a gym and really hoping to shed that remaining fat and make progress with all the equipment there. Was VERY limited to what I was working with at home.
What do you fellas think about the soft grilled chicken tacos at Del Taco? Without their god awful sauce of course. Good meal and source of protein? Its the only decent place near my campus and theyre cheap as hell
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