Don't see one, lets get this shit started.
Noticed during cardio that my calf started hurting but it was only the right side of my right calf. Is this normal or what?
If I've done an EC Stack before, do I have to ween myself back into small doses or start normal dosage?
Okay this is a stupid question but I honestly don't know this. If i have a can of beans that is 400 grams, with 240 grams of that being beans, what is the nutritional information on it about? It doesn't specify there? Like it's just 100 g = 53 kcal , 5,3g carb , 4,4g protein.. If i eat the whole can, do I multiply the 53 kcal by 4 or 2.4 ?
4. The rest is just brine but I'm pretty sure the nutritional values on the label are the weighted average of 160g brine and 240g cooked beans.
Just your balls, ask Rich.
Is it normal that if I work out really hard, trying to drink water is like trying to fit 2 dicks in my asshole cause my body's like: "Fuck you I'd rather have air"?
The entire area hurts and I can't distinguish inside from outside atm. Every time I use the muscle I feel tightness in my chest which also is a sign of heart problems. The tighness is there all the time, not just when I flex, but DOMS also hurt a lot, so Idn.
Could be doms or could be angina or some shit. Go to the cardiologist if your really worried. I had to do it a few months ago when I noticed heart palpitations, it's a pain in the ass but worth the peace of mind.
How much above "maintanance" should I eat on lifting days, to make optimal gains? I'm 178 cm and about 61-62 kg. Been trying to eat atleast around 2100 kcal daily because that's what myfitnesspal gave me.
I'm working at home lately and I've noticed this decreases the amount of movement in my day, this concerns me most in relation to rest days, when I feel I'm noy doing shit. My question is: would it make sense to impose a rule to myself that goes like "Every time I drink a glass of water or a cup of coffee, everytime I go to the toilet, everytime I raise from my chair I do a set of something between pushups, pullups, kettlebell deadlifts, kettlebell squat"? I mean, I know this would not substitute a real training, but is there a value in a lot of quick sessions of something spread throughout the day?
To give some context: I'm currently in a cutting diet, lifting 3 times a week and planning to put cardio in the mix when I can (not a lot of it, just running a hour or so when I feel like it during rest days).
Could someone form check my squat and give advice as to how not to turn it into a good morning squat?
Up until now I've kept ok form but this was my first time doing 205 and it felt rather heavy, so my form suffered.
Been donig ICF 5x5 for 1.5 months
Some activity is always better than no activity.
Regular intensive activity is a whole lot better than that though. Don't do that and think "this is good enough, now I'm healthy and can feel good about myself".
>is there a value
Yes. You won't grow a shit ton of muscle, but it will help your overall health, burn a few calories and improve your sleep. It might also improve your movement patterns for your real workout, since what you're doing is essentially spaced repetition. But all of that only works if you put in the focus and the effort. If you do it mindlessly, you might mess up your form and injure yourself. I do something similar and it's a nice habit to get good focus.
Is foam rolling supposed to hurt this much?
It feels fine at first, but when rolling over my calves for more than 5-6 times after a run the pain just gets worse and worse until I have to stop cause I can't bear it.
I'm normally pretty resistant to pain.
>I eat below my caloric intake
I'm guessing you mean below your daily expenditure (TDEE)
>my weight remains the same
If your weight stays the same, you're eating at maintenance by definition. Eating below your TDEE doesn't mean eating below the number a TDEE calculator gave you. It means losing weight.
Weigh yourself after your morning piss/shit, before breakfast, once a week at the most.
If you don't lose weight in 2 consecutive weeks, reduce caloric intake by 500. Repeat as necessary.
Don't be the spaz who dribbles the damn barbell on the diddly like a basketball.
Set that shit down, if you're using momentum you're not deadlifting and everybody's laughing at you.
I installed a pullupbar in the doorway to my kitchen. Every time I entered, I would do a number of pullups, which I increased by 1 rep per week.
My autism made me go from a PR of 12 to doing 20 reps erry day.
Meaning the bar is totally stationary when you commence the pulling movement and your kinetic chain is in a state of relaxation (Not in an eccentric movement) Touch and go diddlys are for pussies and bodybuilders (Which a synonymous)
Bench press means that you will lower the bar to your chest, touch your chest (no bounce) and then push the bar back to the starting position.
If you touch-n-go deadlift or only bench to parallel, you are no better than the curl bros.
> If I had a dollar for every time I've head "Yeah dude I bench like 300lbs" even though they they don't squat or diddly becuz "Back/Knee problems" then see them bench and the bar barely goes parallel.
Every time I try to do a back squat, I get sharp pains in my lower back the next day. It's reminiscent of the time I hurt my lower back on a trampoline. Is it because I'm performing the squats wrong? I think I might be bending too much at the waist. My torso is basically doing a good morning while my legs are squatting sometimes.
Your attitude is funny considering the fact that any good bodybuilder will bench with a much larger ROM than any good powerlifter will. A bodybuilder will always try to increase the ROM while a powerlifter will try to reduce it (via arching his back and taking a super wide grip)
Can I do texas method on a cut? I just started doing it. I like it. I only have 1 month bulk left tho. Should I still do it once I cut or do something else? If something else what? It has to be 3 times a week btw.
main negatives are reduced energy, libido, and cognitive abilities if you do it long term. it's impossible to get enough fats and micros.
you won't lose muscle as long as you train it, eat enough protein and aren't close to natty limit, or 10% bf.
unless you're obese, then -1000 is fine.
How far will I get with dumbbells only?
I'm a skelly and only started training late december. I started with 7.5kg weights I think and am at 10kg now, about to move on to 12.5kg.
Once I'm at 15kg ( most weight I can put on them ) can I keep training by doing harder exercises? Too poor for gym and no room for a barbell right now.
What do fellow ausfags pay for gym membership? I'm in adelaide and all the gyms close to me are around $12-$15 a week. Is that around average or are there cheaper ones that I'm not finding? Isnt planet fitness in america like $10 a month?
>what foods are vitamin foods
Literally all of them. I've read a study that showed even subjects who only ate McDonalds got all vitamins they needed. Just make sure to eat meat, fish, other animal products, veggies, and fruit. If you cut out one of these completely, you might have to do some research to avoid missing something.
stopped drinking diet cokes 3 days ago, got over the headaches and I feel good albeit a bit tired, my question is, is it anything wrong with drinking mineral water? I drink more mineral water than normal water and not sure if its alright.
>posting the tumblr version
is chicken schnitzel that much worse than frying regular chicken breast? (i.e. just dipping it in egg and breadcrumbs) i always see people saying to eat chicken breasts but i never see schnitzel
Is their anything wrong with getting more than 1 gram of protien per body weight when bulking? Im more sensetive to carbs so I keep them lower than recommend and I don't see any reason to increase my fat intake anymore than needed. I know I cold say the same about my protien intake but I like protiens more than I like any other macro.
depends what your goal is, if you're bulking, stick to 1gr per pound , if your cutting it might be beneficial because you increase your insuline sensitivity and stay catabolic longer
It's pointless, it costs more, is harder to eat enough on a bulk, it turns your shit into diamonds if you don't eat enough fiber, and it can lead to kidney stones if you don't drink enough.
>the powerlifter will distinguish between training technique and competition technique.
Absolutely not. The Principle of Specificity demands that the powerlifter trains his main lifts exactly as he would during competition. He'll do other variations of bench pressing to build muscle, work on weak points and avoid over-use injuries, but there is no difference in technique between competition and training the regular bench press (with the possible exception of the pause at the chest).
Sorry on my phone so I can't use the search function, but when I do squats my legs make popping noises and they hurt like shit the next couple of days. Is there some kind of rookie mistake I'm probably making?
So i was thinking of changing up my diet a little and moving to a more carb cycling diet. How do you recommend the breakdowns while training 3 days a week. I usually do 3 lifting sessions a week (MWF) and do 3 GPP days with Sunday being more of a relax/off day.
Obviously I want to have more carbs on training days, but can you properly deplete muscle glycogen with just one day in between? Or should I instead do something like...
Thoughts? What protocols have you tried that you like? Is carb cycling worth it?
If you are working out following a program, be careful with adding too many accessories. How about a nice walk outside a couple times a day?
If you don't workout besides, do as much of that bullshit workouts as you can.
Is my diet shit?
85= 1 cup of blue berries
160 = two eggs
200 = Trail mix (3)
220 = two slices of whole grain bread (2)
72 = medium apple
31 = 1 cup of broccoli
32 = 1 cup of green beans
310 = 6-7~ ounces of chicken breast (2)
52 = 1 cup of carrots
112 = sweet potato
113 = ¼ of a cup of wasabi peas
101 = a tiny bit of butter / dressing
125 = Gatorade 20oz
how can i make it better?
How do i force myself to workout? I think about running around my neighborhood everyday but i can't find myself to do so.
[spoiler]probably because i'm anxious as fuck and a fat fuck gasping for breath isn't exactly pleasing to look at[/spoiler]
>the weight fucked my form
Build a bigger back to keep proper form.
Do a proper bodybuilding program focused on back for 3 months, you'll be amazed how not being an awkward twig can benefit your squat form.
No, seriously, you look very, very awkward under that bar, like you're having problems keeping the bar on your back and you're holding it in place with your hands.
This will lead to wrist problems in a few years.
You can watch this
to give you an idea how to keep the bar on your back and not be the Beaky Buzzard.
>How do i force myself to workout?
You just do. Pick a time of day where you're always at home. Set an alarm clock. When it rings, do your workout no matter what.
>a fat fuck gasping for breath isn't exactly pleasing to look at
People will hate looking at you, cause you remind them of what they should be doing to better themselves.
I think I really need to see a psychiatrist soon because my depression has gotten really bad. I actually took some antidepressant last year for quite a while after being admitted into a hospital and it made me more stable, yet here I fucking am again. I know that different things work for different people, but wanted to ask what kind of antidepressants or anything have actually helped any of you or had the least side effects?
>I think about running around my neighborhood
Just get up and run.
You don't need proper shoes or clothes to do a fucking sprint.
Once you do that sprint, you've done something.
You can either run some more sprints right there, go home and change, then run some more, run two sprints tomorrow, run twice the distance tomorrow, or I don't know, think of some shit to best your former self.
Once you start, it's easy to continue, because there's a nagging voice in the back of your head.
I finally started stretching, and I'd like to know how I know if I'm doing it right?
In particular, when I'm doing a glutes bridge, I feel it in my knees almost as bad as in my back.
Also, a standing pike, is it supposed to stretch my upper back? Was I doing it wrong?
My last issue was with the underarm shoulder stretch. My elbows felt really uncomfortable.
Are any of these normal, or are they an indication of shitty form?
>In particular, when I'm doing a glutes bridge, I feel it in my knees almost as bad as in my back.
Focus on putting your back muscles under tension. You should feel it in your glutes and back, not in your knees.
>Also, a standing pike, is it supposed to stretch my upper back?
No. Your upper back should be relaxed and straight.
>My last issue was with the underarm shoulder stretch. My elbows felt really uncomfortable.
Don't lock them out. Keep them at an angle.
I just started my first EC stack. I'm using bronkaid which is E sulfate as opposed to E HCL. Does it really matter? What would you guys recommend? Also, would you guys recommend that I take aspirin or yohimbine with it for my first stack?
Rate my back (mostly upper back focused) routine
Cable rows 4 sets 8-12 reps
Power cleans 4-5 sets 3-6 reps
Sumo deadlift 3-4 sets 3-6 reps
T bar row 3 sets 10-15 reps
Pretty sure everything is worked enough (and probably more than enough)
Let's say in the morning you cook bacon, log the macros/calories in something like MFP. Then later in the day you are going to cook something (let's just use chicken as an example) Instead of adding say olive oil or something else and use the bacon fat/grease to cook it in, are you adding more calories back into the meal? Or since you have already counted the calories and macros from the bacon at the start of the day does that take into account that?
Obviously this is semi-hypothetical, I see nothing wrong with a little olive oil if its fitting your macros its more of curiosity.
What would be the right path to this body from mine? Top is me, bottom is goal (for now). I honestly don't know what is true anymore since half of /fit/ says SS is a meme that will make me into a fat t rex and the other half say SS is important.
Should I stick with SS until a certain point and switch to a bro split or PPL or something? Or should I switch my routine immediately? Or should I stay completely with SS?
Current 6' 132lbs 13.4% bf.
I've just started a new job,it requires me being at home, VOIP meetings and spreadsheets. I might get 5-15 minutes to myself every hour or so, would I be able to make gains while doing a very spread work out.
9:00 - Start work
9:45 - 3x8 OHP
10:45 - 3x8 Front/Side Lat Raises
This can go on for up to 5 hours, apart from the lack of a warm up, what other negatives are their compared to a standard hour of training/lifting?
There are 3-ish weeks between the pics. Ive lost 5 kg during that time.
Am i Cutting too fast or is it fine?
Only Thing i have noticed is that i finde a bit harder to focus sometimes, but i was told that was normal.
By oats do people mean just regular old Quaker oats like this or should I be buying something different?
Likely cutting to fast. And honestly it won't be sustainable unless you literally starve yourself. however, if your able to tolerate it, then go for it. No more then about 1 kg a week is what people consider to be healthy, and most aim for half a kg.
Personally I find rice cookers to be amazing, its kind of like a crockpot. Can you cook shit in another way? Sure. But its easier, much more "start and forget" and just overall I feel it taste better but it may be my own fail rice cooking experiences from stove top/pans.
You can't be serious.
I'm precisely like left pic, eating 900/1000 kcal MAX per day, (that includes only Salad, Potatoes, Legumes...) 2nd week. Playing Basketball every single day for 30 mins, also 20 min cardio and some moderate weight lifting.
You are lying 100% and I just took the bait, right?
I'm a HR Area Manager, so I am usually required to liase with different clients and staff, the time varies between each meeting and different days may require more input during these meetings. Thus why I was wondering if I were able to use time effectively during my "work" day, or whether to wait until I have finished at 5/6pm, to have a proper work out.
I am fear others watching me work out, I do all my gym work inside my house, what is the best way for me to work on my cardio on the same level as running. I also can't afford big heavy machines like treadmills and the likes.
So I've just tried out Candito's 4 day Strength/Control program and while I've seen great lower body gains on it I struggled to improve much with its upper body programming to the point where most of my upper body lifts are an entire strength standard below my lower ones. Is there an inverse intermediate program that delivers quality upper body gains while keeping lower progress pretty low? I'd rather get a more balanced strength profile than see my squat and deadlift numbers shoot up while my bench struggles to keep up.
Right now I am doing stronglifts. I feel comfortable with all of the main lifts, making progress every week and I am enjoying the overall program. However, i've been wanting to add the accessory lifts but I find myself having to hurry through them if I do them at the end of a workout. I am a pretty busy person and I try to find about an hour a day for physical activity/training.
So what I am considering doing is moving the two accessory workouts to there own day, combine them with some ab / mobility work. Right now I am thinking Tues/Thurs or Tues/Sat.
If I make take 2 days to dedicate to other exercises (besides squat, ohp, bench press, deadlift, rows) what other areas/exercises do you think are worth doing.
Right now I was thinking dips/chinups. Some basic core work (planks, spidermans, hanging leg raises, etc). Maybe a little bicep isolation.
These would be work I do at a home gym, not at a regular gym so I don't have quite the same access to individual machines. But I do have things like dumbbells, ez curl w/ enough weights for things like curls or skullcrushers, fitness bands, etc.
any other recommended exercises to add to these days?
Oats, banana, peanut butter, milk and cinnamon make for a good lunch-smoothie, right?
Any tips on good sources for calories besides raisins and pnb?
is it kosher to add a little more (either more reps to each set or add more exercises) to the SS routine?
I've started running last month (resolutioner lel) and I've stuck with it. Last week I got up to being able to run 2 miles without stopping, which is a big milestone for me since I've always had shitty cardio.
One thing I've noticed is that my calves, especially pic related, get sore really easily now. Is this normal? Will it go away with time? I plan on sticking to 2mi 3x a week for another week or two before I up it to 2.5mi.
I eventually want to be able to do 3mi mwtrf by may, is that realistic?
for weight loss, this is extremely effective...
for strength training or packing on muscle mass, it is essentially useless.
just think of it as anaerobic cardio
aka the best cardio
Why don't you read the actual book. It gives excellent accessory workouts. Pro-tip chinup is one of them
Warm up with bar, then put bodyweight on the bar and rep it for 15. Dont forget to wear sandals and jean shorts.
You don't have to change programs. Increase the volume on your upper body.
Get a gym membership faggot.
100g is a lot. You might be.
Drop it to 50g and drink two.
Yea, dont add days. Just do them at the end of the workout. If you can't take an extra 20-30 minutes to do the accessories, then just self-terminate. In all seriousness though, it would probably fuck with your progression on SL once you get to some heavy weight.
Work on hip flexor and calf mobility. I had the same problem when I started squatting. Read the mobility sticky and do some googling.
Clever tinder opening lines or phrases? I matched with this qt today and it's my first match ever that wasn't obviously a bot. I'm scared of fucking it up since I've been using this thing since March.
you cannot *synthesize* that much.
you can totally anabolize that much... however it is totally excessive and there is no real for that much
as far as synthesis goes, you can only expect to synthesize around 30g per sitting.
50g protein as
said, is probably closer to optimum
it will fuck your progression down the line.
if anything only add reps to the last workset of each exercise.
if you can do more than 10 reps on the final set, you can increase the progression x2 (So adding 10 pounds instead of 5)
outside of that, you should stick to the program until you can no longer progress on the lifts.
You're already fucking it up because you're putting this random person you don't even know on a pedestal. That's a surefire way to spill spaghetti all over the place.
Once you teach yourself not to really care that much, everything will go so much smoother and you'll have more luck, and be bolder.
That's kind of the issue, I get about an hour a day after work where I can hit the gym. With warmup sets already my sessions are getting to that hour point. By time I get out of there I need to pickup my kids, home, make dinner, etc etc. That extra 20-30 minutes literally means im late picking them up everyday and right now my sitter can't really stick around.
I guess I can cut them completely if it going to fuck my workouts that bad.
I just started Texas Method after SL 5x5. Is it ok if your intensity and recovery day are like 40 mins each? I feel Im working out too little.
Also Id like to cut soon since I got fat from the bulk. Can I still do Texas Method? If yes then do I just not worry about weight adding each week since we know you cant gain muscle while losing weight? If no whats a 3 day/week routine I could do as an 'intermediate' when cutting?
Every trainer at every gym I've been to has told me that deadlifts will fuck your lower back up, even with proper form. I'm inclined to take them out of my program.
What gives? Is there some truth to this?
I've also been told that skullcrushers fuck your elbows up.
Instead of a bunch of extra excercises, just do chinups 3x10 on monday and fridays and dips 3x10 on wednesdays. Trust me, the chinups will help your biceps loads, and the dips will make your triceps and chest blow up even more. If you really want the extra pump, when you are done those accessories, just grab a barbell and curl it till failure.
You should make sure and do your mobility as much as possible. I do it after my workouts and on sunday nights if I am feeling bored.
I am current skelly who's trying his first bulk. My problem is though that I gained 5kg weight and would like to gain another 5kg but it seems impossible with only healthy food. Been in same weight for the last 2 weeks now.
Is it really that bad to eat one "shitty meal" per day?
183cm / 80kg
Been trying to eat 4000kcals per day but sometimes I just cant eat that amount, my stomach fucking explodes.
Tried getting 2000kcal from shakes but it didnt really help my appetite.
I didn't explain it very well, its simply not a matter of wanting to do extra exercises its a time constraint. Right now my workout takes ~60 minutes (+/- 5 minutes maybe) to complete. That's counting warming up / warmup sets.
I can't spend more time (on a given day) to do more working out. I can go to the gym other days (Tuesday/Thursday for example) but I can't spend more time at the gym on MWF.
So basically what I seem to be getting is that if you can't do the accessory work on the days you lift they aren't worth doing on another day, so its just best to cut them completely.
I simply have other responsibilities that prevent me from spending more then 60 minutes at the gym (per day). I can spend 5 hours a week at the gym but I can't split that up into larger groups of time then 60 minutes on anyday. So for now i'll simply cut them.
Are you counting your calories?
To answer your question bluntly, yea you can eat a bad meal a day. Its not idea, but you can do it.
fair enough. You can probably do chin ups and small exercises on an offday. But you gotta be careful about what exercises you do. Incline bench is obviously gonna fuck with bench and OHP. leg press with squats etc. You can do a 'hypertrophy day' in between your strength days but be mindful. If it starts to make it harder to progress then drop it. I have always found chin ups to be fairly safe.
That's one of the reasons I asked about accessories being done on off day in a non-gym environment. I can go to the gym on those days and do accessories but right now with my current schedule is I usually take my kids to a local park on T/Thr/Sat.
While at the park I can easily get in some sets of chinups, dip on parallel bars and get cardio chasing them around. I will also usually do ab/core work while im there (hanging leg raises, etc) since they play and I just sit on the grass or bench.
did you re-do your TDEE when you put on 5 kg? cause your TDEE would have increased as well. Ragardless, just eat more. a dirty meal and a big deal unless it is all fat. just make sure its got decent macros. McDonalds McDouble is GOAT
took you for a loop. Sorry based Dad-anon.
Do what you wanna do on off days, Just keep intensity low-ish and track how its affecting you.
Can I do additional hip adduction work at home without hindering my lifting routine? On squats, knees are fine. On deads, they cave in from weak glutes. Should I add adductor work to leg day AND do things at home?
please tell me what I fucked up in this routine. I have no experience making routines at all
Is there anything I can do to prevent getting "thigh burns" every time i walk/run for longer periods(except for losing more weight, wich im doing). I feel that I could walk much more than I do but after 30-60 mins the friction starts to hurt. Im currently at 181cm and 109kg.
Also when did your thighs stop touching former fatbros?
No, it's fine. All things in moderation.
There's a biiiig difference between "can" and "will" cause injury. If done correctly, neither should be a huge issue.
On the other hand, neither exercise is mandatory for muscle growth. No reason to rake them out if they aren't causing trouble though.
One potential issue with cutting on TM is that it's usually a good idea to keep intensity high on your lifts at the cost of volume.
When in doubt, try to maintain weight on the bar when in a deficit. Having your sets/reps take a hit is preferable to losing intensity.
Whole milk, any sort of nut butter, oils, fatty cuts of meat, etc. are all calorie dense foods that are easy to add in.
No, you're not wasting it. Digestion isn't a linear process for food, and thinking there's a "max protein per meal" falls into the same caveat of reasoning that "food eaten right before bed gets turned to fat" does.
Satiation is a different story though.
Doesn't matter, they're all estimates anyway, and you'll have to adjust you calories up/down based on real world results regardless.
Yes, it's supposed to hurt.
E sulfate is about 80% as effective as EHCl. So 25 mg of Bronkaid = 20 mg of EHCl. You're good.
You don't need aspirin or yohimbine.
Bern on Prozac over a decade. Never had any serious side effects from it.
Post a form video here or in /plg/.
Overrated compared to caffeine tablets IMO.
It might, but I doubt it'll make a night and day difference. Can't hurt to try though.
I prefer stretching/mobility work on my off days, but you might he able to get away with more assuming it doesn't eat into your recovery.
Stick to a pre-made routine for now. You can worry about making your own custom routine once you've lifted for a while and understand the basics of programming.
My bench has been stalled at 115 lbs for 3 weeks. I am eating at a deficit but I'm 40 lbs overweight and hitting my protein levels; I figured noob gains would hold out longer than this
All my other lifts are progressing, my OHP is only twenty pounds behind my bench now and closing
what do I do
In the event that I don't have time to make a real meal before going to the gym, is it fine to just drink a lot of milk or something that's nutrient dense? Will that give me enough energy to work out without solid foods?
I need to do push-ups /fit/
I've already burnt out my muscles for today and I've been working on my pushups but i'll give some background info. (Also, general questions that don't deserve their own thread)
So i'm looking to join the military, i've lost around 50 lbs so far following scooby's advice and READING THE FUCKING STICKY here on /fit/ and it's all helped me make it to my goal that i've finally reached.
However, I can't do a single fucking pushup. I'm doing a lot of exercises to build up the muscles required, but I would like to know about how much time i'm looking at before I can actually crank out 3 proper form pushups. I don't want to be the loser who doesn't make it past basic because of the pushups and miss out on the graduation ceremony I promised my mother I would attend.
I need to get an idea of about what time I should schedule to head into basic training with my recruiter, i'm still overweight so it will play a part in addition to gaining muscle. Basically I need to know how long it will take me to be able to push an additional 50lbs with my pushups. I can barely push 100lbs at the tiny ass gym that is in our apartment complex, and I have almost no money. So far I've been doing girly man knee pushups and using the chest machine down at the gym. They don't have any free weights before someone shitposts about it.
Seeing as i'm still a fatass I can't put on any weight, otherwise I wouldn't bother posting here. I wanted to get some second opinions from /fit/ since I have no friends, co-workers, or family aside from my mom and dad.
My meals consist of 3 Nature valley granola bars a day, 2-3 16 oz purified waters, and 2 scoops of muscle milk protein shake (I know, shitty brand but it's all I could afford and I was retarded when I bought it).
Anyone have any suggestions on what I can do to maximize my muscle gain specifically for pushup performance?
Each progression step takes about 1-2 weeks in my experience.
(You do the next harder step when you can do 3 sets of 8 of the last one).
I can not stop having dreams about this marble statue that I saw a picture of on the internet somewhere. Its like a nun or some religious woman and her clothes are wet and you can hella see her nipples bleeding through it. Does anyone know what it is called or if I can buy a small replica of it somewhere?
Also I have gotten into the habit of drinking an entire can of NOS before the gym. Is this a bad source of caffeine and detrimental to my workout? Should I stop?
Depends on whose recommendation you mean.
If you eat at a caloric surplus and don't avoid protein on purpose, you'll get enough to grow stronger, just maybe not as fast as you could.
Is it possible to injure disks (between vertebrae) "a little" ?
I sometimes get a funny feeling after i did squats or diddies.
When im stiff after workout i might get twitches and little aches but nor serious pain. It goes away after a while and the doc said if i had an injured disk i wouldnt be able to move the way i do.
Get a form check. Make sure you squeeze those pecs together. If your form is spot on, deload and try again. Or alternate bench with weighted dips, dumbbell, decline or incline bench. Basically switch things up a bit.
I want to finish pic related, is it fine doing it regularly on off days while doing SS or will it fuck up my gains sooner or later?
Also, if I am already doing the standard excercises (eg standard pushup, standard dip etc) I don't miss out by not starting with the easier ones, or?
if a man and a women have the same weight, do they also have the same TDEE? Does height matter for this?
Bodyweight stuff is at /asp/ now.
Almost no one left on /fit/ knows even basic stuff about bodyweight fitness anymore.
And "how long will it take me to achieve X" is a question that no one can answer for you.
Just keep cutting that weight, and since pushups are very low intensity, do them as often as you can (like right now). Aim for at least 10 sets to failure per day, and keep trying the harder variations until you can do a proper one.
/fit/, I fucked up. I didnt go to the gym for like 2 weeks.
Today im gonna try to go back and do a squat/deadlift day from SS.
any tips on making my first time back not be a living hell?
Are there any bad side effects if I just start off doing regular dosage instead of the starters?
Hey guys, I am skelly trying to gain weight, but I am on a mountain biking team. We have one and a half to two hour practices twice a week and sometimes do races which is about eighteen miles as fast as you can. I am doing starting strength, but I'm still in high school, a senior though, and although I eat a lot, I don't eat enough due to only being able to eat anything significant during lunch, which is typically pretty low calorie anyways because school food is shit. I eat a lot at breakfast and dinner though. I'm doing starting strength and I am wondering two things. First, what should I do on my off days? Am I supposed to not workout at all? I mean I have to go to mountain bike practice, but the other days? Also, how much cardio should I do? Is the biking too much(if it is I cant do anything about it until the season ends), if it is, what is the ideal amount of cardio in terms of running? Also, because of this biking, I know I need to eat more, but how can I eat more in high school, when lunch is either some sandwich from the school with a shit ton of lettuce, two pieces of meat and one slice of cheese on a hot dog buns, or pizza or enchiladas, all shit? How much should I be eating a day if I am 511 and 150 lbs?
>Meaning to give blood
>It interferers with a gym day
What's the best choice of action here? I lift on a M/W/F routine and for some reason these blood donation sessions are really hard to come by.
I'm 0- so I'm leaning towards donating, potentially saving a life, and having a day off from the gym.
If it was your only source of nutrition, maybe. In the scope of a balanced diet, no.
Just take a day off and eat heartily. One missed gym day with a donation won't interfere with growth.
It's fat pushing against the connective tissue matrix, giving it that dimpled look. The disposition to have it pattern that way is different from person to person.
Losing fat may not get rid of cellulite completely, but it'll definitely help reduce its appearance.
Keep in mind anabolic steroids and corticosteroids are two completely different substances.
Depends. If you've taken it before or have a decent tolerance of caffeine, you may be able to jump to the working dosage.
The effect lasts long enough that you don't have to take it immediately before a workout. I usually time my doses so that I take my first one around when I get up, the last one around 3 PM or so, and the second one evenly spaced between the two. Taking any doses later in the day keeps me awake at night.
That doesn't sound like a disk injury.
Don't bother trying to track calories burned, stuck to tracking intake.
1 plate for everything. For some reason that big single plate is really impressive to people (look at crossfitters).
I did some deadlifts yesterday with pretty poor form (cat back) and now my upper back hurts a bit. It doesn't hurt a lot, i can still do heaps of shit like lift heavy stuff, run, etc, but its just a mild ache when i bend over in a certain way. Should I be worried or will it just pass eventually?
Well i feel like mobilising helps.
If i had to guess i say that the tightness after the "heavy" lifts restricts the propper movement of nerves and vertebrae.
By mobilising i mean: Yoga movements and stretches executed gently, like the cobra.
Or the one where you are on all four and alternate between rounding your back upwards(like in a hyperextension) and downwards(like in a curl).
Apparently that one helps getting fluid and nutrients back in the compressed disks between vertebrae.
Not a huge runner but its your form pretty sure, like the position your foot is when it hits the floor and where it strikes your foot, but i cant remember the specifics juat google running form
If I have a workout where I'll be doing both compound barbell exercises, OHP, squat, etc. And dumbbell stuff, lateral raises, tricep extensions, etc.
Should I do barbell stuff first or dumbbell stuff first? Does it not matter at fucking all?
Pls no bully.
Not fitness related but whatever:
There's this 8/10 qt in one of my classes. She feels my muscles and flirts everyday. I'm too autistic to know what to do. Any tips??
After some months of hard liffting i'm starting to look "big" but i want to have some strong abs to make bitches fall in love.
¿Should i do cardio or my arms are gonna be back to skellymode?
I'm 6'5 around 225-230lb. I am having a lot of trouble just eating enough to bulk. I am currently on SS and I just cant eat enough. I need 3300 kcal to maintain my weight with light exercise, but to bulk, i need to eat somewhere around 4500. How do I achieve this? what foods should I be eating? If anyone can lay out a sample diet, it would be much appreciated
Dido on this also curious
Okay so I know that your body can only absorb so much protein at one time. I was wondering if it is counter productive to eat a large meal and then drink a protein shake about 30-45 mins after. Is your body able to make the most out of that shake or is it still dealing with the meal from before?
e.g. I ate a double steak chipotle bowl and then pounded a mass gainer about 40 minutes after (bulking here)
This mightnt be it but just google marble statue veiled woman for more like it
Is snacking on low-salt saltine crackers okay after a work out? I'm still trying to get used to the gloppy texture of protein shakes so I usually have a about 3 to 4 saltines to go with the shake.
Is it safe to cut [hard] on accutane? How about EC stack+accutane?
Where do I start with meal prep? I don't want to make fancy shit
About half a year but I've lost a ton of weight. This is me when I started.
My right foot started to feel sore/pain when I began lifting heavier in deadlifts.
Pain is at most a 2 or a 3, but I want to know if anyone else has tweaked their foot and know how long it should last for.
buy some tupperware and start making more than you need when you make a meal. Dont worry about separating it into different meals for different days. Just make enough that you can always grab a quick meal whenever you are hungry. My fridge is pretty much always loaded with already cooked chicken, beef, turkey and veggies/other assorted healthy sides. I spend about an hour cooking every 3 days so I dont have to do it for 20 minutes a day. Super fuckin easy man. Thats the first step. Next step is putting individual meals together in separate containers but fuck that.
Now that you leaned out you gotta put some mass on! I know you might be hesitant to gain weight because you put so much effort into losing it. But think of it like this: your body is a blank canvous and you're ready to start adding to it
Eat big and get big
Been lifting for 4 months now and am seeing noticeable results.
Curious to try taking protein/whey but how will this affect me as a female?
Is it necessary? I eat lots of lean protein.(chicken breast, salmon etc.)
inb4 the inevitable "London"
Not really a question more of a personal fuckup. I thought all barbells were 44lb. After a session of diddlys yesterday I noticed the bb was slightly bent. Wasn't sure wtf was going on but I noticed on one of the sides it said 17lb. It was the same size as the other 44lb bbs. What is this madness?
I've been trying to do pushups and for whatever reason my left elbow and the surrounding muscle whenever I push up has this strange sensation
It's like when you release a rubber band and it wiggles, it's like that is happening on my elbow. There is no pain, but it's freaking me out. Do I have super dick cancer /fit/?
If you get enough protons in your diet from lean meats then you don't need supplements. If you aren't counting calories/protons then how would you know if you're getting enough or not? Start from there and if you aren't around 0.8g of protons per lb of bodyweight then consider adding some whey otherwise what's the point?
Was concerned it was enough for my goals, usually two protein dense meals per day. After a bit more development.
Will do, thank you.
Exactly. The concern was that I'm not consuming enough, thank you for the advice. Considering purchasing whey.
Nope! My goal body though. She's hot as hell.
Stretch your IT band after you run.
Something like Pic related
What are these called? I see the guys at the gym do them. But then also grills. Some look hard, others not.
How long are you on accutane? I don't think low calories would be harmful, but I'd advise just let it do it's thing.
Absolutely not. You are working your back, so you should feel something, but it should not hurt. Check your form.
Alan Thrall's channel is incredibly helpful:
Hahahaha, ya cunt. I should have watched the video before I replied. Thanks for the laugh. Gym tonight was packed and the only thing free was the smith machine. Should have practiced my driving.
Is it "push pull legs" or "pull push legs"? Or does it make any difference at all, especially if I'm planning on 3x a week?
(might do 6x a week later but I'm still a fatty eating at a deficit currently. Doing SS currently but I think it's too much squatting.)
ok, that's good actually. I don't know why but "push pull legs" seems easier to remember. I was looking up examples that listed it the other way around and I just wanted to make sure I wasn't going to snap my shit if and when I eventually bump it up to 6x a week.
are protein bars good? there are some at a local store which have 337 calories per serve 45g protein 6.7g fats 2.8 carbs, i find it hard to eat 2 decent meals to reach 1500 calories as well as find it hard to reach my 160g daily protein so is there any reason not to have these?
I've started hitting the gym last week and I need to add about 1000 calories to my daily intake according to myfitnesspal.
I currently eat 3 ~500 calorie meals a day and that has kept me pretty full. Cereal in the morning, ham sandwich and an apple midday, and usually ill microwave some rice and chicken for dinner.
I've tried peanut butter but I dislike the stuff, I don't think I could eat 10 teaspoons every day. What would be the best way to do this?
yeah the ones at the local store are like 4$ (australia) which means that it will cost me like 120$ a month for 1 daily instead of like 3 scoops a day for 120$ of protein each month