QTDDOT

Does it mean Im gay when I squat more than I deadlift (with proper form)

>>35964177

What are some of the best super foods you guys have come across?

What are the most fiIIing Iow/no carb and sugar foods you have?

Are these lifts disproportionate?

OHP: 85 lbs
Bench: 130 lbs
Squat: 200 lbs
Deadlift: 245 lbs

Considering switching from SS to GSLP so that my upper body can catch up.

Can you eat eggs raw?

>>35964314
Yeah but you don't really need to

>>35964274
All pretty proportionate, but extremely weak

>>35964342
Well yeah i know that much lol. They're way better than where i started so im happy with it.

>>35964314
enjoy your salmonella

>>35964177
I am unfit as fuck and can't jog for shit, for this reason I get really embarrassed when I attempt to job for shit and can't really keep it up for long.

Can I skip with a rope to build up endurance so I can at least convince myself I'm not making an ass of myself or will that not help enough in learning to pace myself and such?

>>35964177
How do I leave cocoon mode? I've been in it since 2009 and now I lost all social skills and I think I'm starting to like being alone.

>>35964177
Besides bench press, are there any exercises that can give me more significant results on my chest? I'm novice, and I'm making gains in almost all other areas, but my chest doesn't seem to be improving.

>>35964564
Skipping is GOAT cardio, kind hard to get used to it.

But its much more fun that jogging

>>35964632
Try doing some idumbell flys and dips

>>35964632
Are you actually engaging the chest, or just relying on your arms...

>>35964177
im stalling on a 265 squat what should i do?

I feel like I keep straining a side of my neck after deadlifting, what does this mean? Shit form?

When is everyone starting their summer cut?

im a complete retard
that being said, how do i stop myself from going through with reps where i know my form will be shit? For example, during heavy squats my back will sometimes fall forward and then my adrenaline-filled self will insist on forcing the weight up anyway. My lower back is now sore.

So I'm going to start lifting but my back is weak

should I do supermans on my rest days?

>>35964274
there's a website called Symmetric Strength where you can check proportionality

>>35964314
Yes, they're raw in mayonnaise, some ice creams, some dips, and even some beverages.
>>35964582
Personally I enjoy playing sports. It diversifies your workout and there are often like-minded people there to socialize with.

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>>35964773
You are simply tightening your neck when lifting heavy weights, see pic related. Its just strain.

>>35964177
Is it bad to do the same exercise 3 times a week? Or do I focus on something like arms one day and then I get a week rest while working on legs or something else wednesday and so on?

[spoiler]I read the sticky im just really dumb and need help :([/spoiler]

I've found two variations of a 5/3/1 exercise. One is just three different kinds of lifts a day but the other is a "bodybuilder" version with accessories. I'm weary because it seems that the "bodybuilder" one is from a men's health magazine. Here's the workouts. Which one do I trust for maximum aesthetics?
Boring But Big

Day 1
Overhead Press - 5/3/1
DB Press - 5 x 10
Chin-ups - 5 sets of 10 reps

Day 2
Deadlift - 5/3/1
Good Morning - 5 x 10
Hanging Leg Raise - 5 sets of 15 reps

Day 3
Bench Press - 5/3/1
DB Bench Press - 5 x 10
Dumbbell Row - 5 sets of 10 reps

Day 4
Squat - 5/3/1
Leg Press - 5 x 10
Leg Curl - 5 sets of 10 reps


Bodybuilder Template

Day 1
Overhead Press - 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2
Deadlift - 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3
Bench Press - 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4
Squat - 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12

Been bulking for 2 months. How do I know how much fat gain is too much? I have definitely gained muscle, but I'm starting to get a little bit of a belly. Should I dial the calories back a little, or do some light cardio on rest days or what? Im definitely not ready to cut yet.

>>35964206
It most likely means you haven't been deadlifting as long as you have been squatting
Or you have grip strength or lower back weakness as a limiting factor

>>35964224
Superfood is such a stupid buzzword
Bell peppers have great nutrients, Sweet Potatoes have god tier nutrient profile, greek yogurt (fat free or non) is incredibly satiating and can be put in or on almost anything
Fish of all kinds are wonderful, almonds are great for a satiating snack, dates are fucking awesome for quick insulin spike and energy

>>35964274
Nothing sticking out just all novice level
If you do GSLP consider Phrak's variant that adds vertical pulling for balancing out all the pressing

>>35964314
Sure but you don't lose anything by cooking them, also tastes pretty gross

>>35964564
With running/swimming/erging whatever I think of 3 levels of progression
First just going and doing it for longer and longer periods of time not worrying about distance or time
Secondly once you're doing it longer and longer aim for tracking your distance and increasing that over time still not worrying about time
Lastly you can optimize varying distances for time

>>35964582
Find some sort of club or meeting place for a hobby you hold and just force yourself to talk to people
Talk to people in line at the grocery store, some will talk back some will look at you like you're crazy, just get in the habit of interacting with other humans

>>35964632
Weighted Dips with a moderate amount of lean forward don't try and do that shit fully upright too much tricep

>>35964681
What program are you running?

>>35964773
Oh god please keep your neck in a neutral position when pulling and don't tense it
Think about looking at an imaginary point far in the distance straight in front of you without craning up or down

Too socially autistic to go to gym during the day and its a tiny gym, so I usually only lift between 11pm-1am, is this gonna kill my gains?

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Been on SS since December and overall still pretty fucking weak since I've been eating at maintenance. Yesterday I finally decided to start eating more but now summer is around the corner so I'd like to cut. I know if I start cutting in March my strength gains will suffer even more (only putting on 5lbs on lifts per week now rather than PRs every time) but I live in a coastal city rife with conventions so looking good at the beach and cons would be awesome.

Should I give up entirely on cutting and just get as much strength as possible this year or bulk for the rest of Feb and begin my cut in March?

>>35965133

QUICK POST YOUR STATS

>>35964905
Experience with intentionally keeping perfect form when warming up will help when your form inevitably breaks down at big boy weights it won't break down as badly
It's a tough line to tread though and often it's worth taking a slight hit to form to finish your working reps
Other times it's better to realize when you're not gonna hit what you want to and just step down the volume, it's something that comes with experience

>>35964921
By back do you mean lower back? Hyperextensions are far better, don't even have to do them weighted

>>35965020
Depends on your program, you can squat or do a compound pressing movement 3 times a week easy, directly training all parts of the arms 3 times a week is pretty insipid though

>>35965032
The bodybuilding variant is legit just a lot of volume
BBB is really really good if you want a tightly programmed periodization with no gaps
If you've got a lot of time/energy/youthful enthusiasm/steriods then kill the bodybuilder plugin
Realize that with all variants of 5/3/1 the focus is on the main lifts and everything else is just assistance and you don't have to and can't do it truly heavy

>>35965068
How much fat gain is too much? Too much is completely up to the individual, if you think you're gaining too fast then dial back the calories simple as that

>>35965132
Nope, just get good sleep after

>>35965133
How much fat do you have on you dude? Is there actually something to cut to?
Don't half ass anything you want to do, if you want to be lean for summer even if you won't have much muscle then go for that
If you want to get bigger and stronger fuck cutting and go for that, trying for one and then the other in a short time frame will get you exactly where you've gotten just eating maintenance since December

>>35964177
when deadlifting, should I push down through my feet or push my hips forward, or pull with my back?

>>35965215
>or puII with my back?

>FUCK YOU, NEWFAGS OF FlT
FUCK YOU, NEWFAGS OF FlT
>FUCK YOU, NEWFAGS OF FlT
FUCK YOU, NEWFAGS OF FlT
>FUCK YOU, NEWFAGS OF FlT
FUCK YOU, NEWFAGS OF FlT
>FUCK YOU, NEWFAGS OF FlT
FUCK YOU, NEWFAGS OF FlT

BUNCHA HOMOOOOOOOOOS

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I crashed my bicycle a few months ago, and haven't touched a weight since then. I want to get back into it, but I've got a lingering tightness and pain in my left shoulder. I know it's probably not a good idea to jump right back in...I wish I could go to a specialist but I'm too poor :(

I guess if anyone knows of any kind of work arounds? I have a hard time lifting things over my head and heavy rotation kills me. Or any kind of light exercises or stretches to help me rehab? Any ideas for adjusting my form?

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>>35965084
i do oly lifts on monday wednesday friday and i squat ever other day of the week. i mean i was able to progress up to 275 on tuesday but today 265 felt heavy so i didnt push it.

Slow negative reps are amazing.

I started out only being able to do one or two terrible form pullups. Now I'm doing 3x5 almost as easily as I do chinups. I never saw this much progress just trying to do my shit form pullups for weeks before (no ROM).

Is there any other miracle tricks shit for body weight exercises?

>>35965215
>deadlifting
Nigger never lift with your back dead lifting

I want to switch from SL to SS but I don't see the point of power cleans. Can somebody give an alternative, or maybe an explanation why I should do them?

>>35965308
you'll build explosive strength and hit your calves and traps much better than any other lift. They're also really fun and not actually that difficult or dangerous. Chinups are an official part of the program so you'll be hitting back hard enough without rows. Also, they'll give you a great starting point for if you eventually decide to do front squats or any kind of oly lift.

how do I get back into the groove of working out. I feel pathetic that I took a two weeks off in December, and then after that it snowballed and I worked out maybe 1-2 a week. By mid january I stopped working out pretty much.

w2c motivation

>>35965215
Depends on your starting back angle, in my experience. If your back angle is pretty much parallel to the floor its gonna feel like a pull, whereas if your back angle is a bit more upright, it's gonna feel like a push. Experiment with it to find what feels the best for you.

>>35965352
start a new routine, set some goals, realize your purpose

>>35965338
OK that doesn't sound too bad. In another thread people said PCs are actually really hard to do with good form, is that true?

>>35965308
if you have a trap bar, trap bar squat jumps, dumbbell jump squats, or just barbell jump squats.

fuck power cleans. i just do plyometrics cuz a) lower risk-benefit ratio and b) way smaller learning curve

>>35965215
Pull slack out of bar so that your arms can function as pure hooks
Have back completely straight at whatever angle with the ground that is allowable with your hamstring flexibility
Push down through your feet to begin the drive
As the bar approaches your knees activate your glutes and while maintaining a neutral back drive your hips through like you're trying to hump the bar into submission as you finish standing upright to complete the lift

>>35965263
Facepulls and light plate raises (like 5 lbs) through the full range of motion allowable by your shoulders from your pockets out directly beside you and up to directly overhead
Avoid heavy pressing overhead and maintain complete scapular retraction when benching
Doing horizontal pulling from the floor is also a good idea to reinforce everything around your rear delts to build stability in that area

>>35965270
Well squatting is just an accessory to your lifts so I wouldn't sweat one day of it feeling heavy
If it continues to be an issue you're either running too much volume or aren't eating/sleeping enough
But yeah if it's not impacting your two main lifts then I wouldn't lose sleep over it

>>35965282
With bodyweight it's really hard to progressively overload the body with added weight so putting yourself at a mechanical disadvantage is often the way to go, for example doing pushups with legs raised instead of flat and eventually doing handstand pushups taking that idea to the extreme

>>35965308
If you're not an athlete do them because they're really fun and different or you just like the movement. If you want to build explosiveness there are better ways to do it, pause squats for example
If you don't see the point of them fuck it, do pendlay rows (my recommendation) or even yates rows

>>35965352
You got into a rut by being consistent with not going. To get out of the rut you have to force yourself to be consistent with going until you want to go without thinking about it

>>35965397
they take more time to learn than the other compounds, but there are enough resources out there that I'm pretty confident anyone can teach themselves. Read the section in the SS book (really you should read the whole book) and watch this video: https://www.youtube.com/watch?v=wIB_X2N6020 and you should be fine as long as you take it slow adding weight. Good luck breh, they really are worth it if only for how fuckin fun they are.

>>35965426
Nice I'm excited. Yeah it took me a while to really understand good squat and DL form, but I guess that some general strength should make it easier to stick to good form at low weight.

>>35965308
or do a clean with a high pull

Does protein powder go off? What about a unopened/sealed bag? I've found stuff that has been sitting here like three years, if I eat it will I be kill?

>>35965455
youll be fine anon

just started lifting and my squats are shit. does having really long legs put me at a disadvantage?

>>35964177
What's the best brand or type of fish oil and multivitamin to get? Anything in particular I should look for in either one, like more DHA or whatever?

Im getting ready for some summer league baseball and iv been going 5 times a week to the gym alternating between arms, core and back and legs.

What am I doing wrong?

>>35965514
>does having really long legs put me at a disadvantage?

a little
doesn't matter though, everyones first squats are shit

I just hit lmao2pl8 on my deadlift, and I realize I'm having major grip problems. I try to grip the bar like Rip-senpai tells me to, but my fingers don't feel like they are strong enough for this. What do?

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Is this even possible for women without roids?

Is this even possible for an average woman WITH roids?

>>35965585
Switch your grip to mixed/hook or use straps on your heaviest sets. Continue to use double overhand on tour warmup sets and as far into your work sets as you can stand it, to keep working your grip.

>>35965570
Hard to tell without looking at your actual routine.

>>35965559
It's usually easiest to go with what's cheapest in bulk. For multivitamins and fish oil I just go with Kirkland signature (the Costco brand).

>>35965611
Possible? Maybe. Likely? Hell no.

>>35965585
Use straps and avoid mixed grip. Mixed grip can lead to bicep tears as well as make imbalances in your arms and back.
To strengthen your grip do things like Romanian deadlifts and rows to improve your grip and forearm strength.

>>35965455
If it's unopened chances are good it'll still be okay, might taste kinda funky or not mix well
If it's been opened just trash it

>>35965514
Only if your hamstring flexibility is shit, which it probably is at first
Watch all of this so you don't fuck your form up when weight gets heavy:
https://www.youtube.com/watch?v=bs_Ej32IYgo

>>35965559
If you're in the USA then it's all about the same due to regulation, NatureMade is a good name though
Get Softgels
Oh and multivitamins are completely unnecessary unless your diet is shit only take them if you're vegan or doing a ketogenic diet, etc. Otherwise just eat properly.

>>35965570
If I had to hazard a guess probably not playing baseball when that's what you're training for
Your coach will tell you what to do, trying to do your own shit will interfere with the training they programmed

>>35965585
Chalk, then hook grip, then mixed grip in terms of needed additional grip
Do farmer's carries at the end of deadlift days to train grip strength, I also like holding my very last deadlift rep for as long as possible

>>35965611
The delts? Naw man, women don't have the proper androgen receptors for those
Oh the melon thing? Probably not but the very top .1% of natty women might be able to

Is it okay to do a program like Ice Cream Fitness out of order? My gym is tiny and crowded and doing the excersies in order takes forever since I have to wait to get a barbell even

>>35965514
Yeah it does. But really one you get going you'll be able to squat more than you believe. I'm 1.90m, used to struggle at 60kg but I could keep adding 2.5kg each workout, until I stalled a first time at 90kg.

>>35965641
You generally want your order of exercises to be heavy compounds followed by isolations. Always start with the most taxing lifts and work your way from there.

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Awaken my masters....and help me get laid.

Can I bulk by just eating four cheeseburgers a day?

>>35965637
Baseball guy here, its just a friendly beer league shit, competitive in name only. It's just I havent played a sport before puberty and im skinny fat now. I want to perform well so I was wondering what I should focus on for general being in shape/Athletic

>>35965674
I gave you the best line in the other thread already
"If I had you in the shower you'd get wet too"

>>35965679
And nothing else? Pretty shitty idea

>>35965674
Are you actually black?

>>35965708

Macros scare me.

>>35965670
Alright, I'll try and do the compounds first at least

>>35965674
show her ur bbc i already told u

>>35965706
Practice batting with a pitching machine, sprint intervals at whatever distance bases are apart, and throwing into a net
Actually playing or emulating playing is far more useful than resistance training

>>35965717
Does doing elementary school level math or not making any progress because you're lazy scare you more?

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I need to gain weight (BMI of 18), but the sticky seems to be mostly for losing weight. It broadly discourages from eating ice-cream, which I'd think would be just what I'd need. What makes it, say, different from yoghurt or milk? Is it acceptable, or am I better off with granola/yoghurt?
Also, cutting sodas I understand, but I always sweeten my drinking water with a dash of lemonade or cranberry juice to mask the taste. Should I cut these artificial sweeteners as well?

>>35965772
Use this calculator to determine your TDEE and add 500 to 700 on top of that to allow you to gain:
http://www.iifym.com/tdee-calculator/
It's fine as long as you've hit the level of protein you need already eat as much ice cream as your surplus over TDEE allows
When gaining your best friends are milk,peanut butter, and bananas, eat them alone or put them together in a sandwich with honey
Adding that stuff to water is fine just recognize it as part of your caloric intake
And lift weights while you're gaining and take advantage of it

>>35965737

Not making progress I guess.

>>35965418
atm im not progressing on my classic lifts. im trying to work on my leg strength thats why im squatting every other day which is why its so disheartening. i want to reach a 3pl8 squat before february then after that i can focus more on snatches and c&j.

>>35964177
What kind of fruit juices are okay to drink?

Is it enough to just avoid concentrate?

Pain in middle of spine, towards upper half. Pain most noticable on left side.
Squatted yesterday, beginner.
Wat could I be doing wrong?
I warm up and try to pay attention to form.

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>>35965886
drink water

Alright guys, basically I just have the cut or bulk question but I'm specifically curious if I have enough muscle mass to sustain a cut and look good afterwords. I'm 6'3 183 and I'm not sure if "otter-mode" would look good on me.

Can I do anything to protect my back when squatting? It's to the point where I bench more than I squat, because the weight of the bar pushing on my shoulders and back is too painful to push through. I've been doing highbar squats because I don't have the shoulder mobility to keep my wrists straight in the lowbar position.

>>35965559
Unless you work outside for a living, you probably need more Vitamin D. Costco tends to be cheapest, but you'll be buying about a 2 years' supply.

What's the best therapy for crunchy/clicky knees?

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Still have about 50 lbs to cut before lean. Am I gonna lose my big calves?

>also, pls ignore Saigon kiss

>>35966037
Just make sure you do standard leg stretches, your knees are a very vulnerable part of your body, and that's why it's so crucial to keep your form on point when getting into heavier weights. If you do cardio, try to switch w/e your doing with swiming and that'll help you

>>35966014
lol no, lift more get to 195 with no fat and then decide

>>35966056
195 with no fat, uhh senpai, that sounds fucking impossible w/o gear.

My creatine has BCAA's but it says to take it post-workout. Would it make sense to take it like a pre-workout? I have no experience whatsoever with preworkouts.

>>35966050

Are those big calves? Just wondering, I don't lift so I wouldn't know.

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>>35966074
JUST DO IT

>>35966147
What site is this?

>>35966147
I don't understand am I like suposed to sudo-cut untill I hit 195 with high muscle mass/low body fat. How is it possible to gain that much weight and barely any of it be fat?

How much protein do you actually need while cutting? Most people seem to say more than 1g per pound of bodyweight. However, others (ones that tend to cite more evidence) claim as low as .8g per KG of bodyweight. What's the correct amount for not losing muscle mass? Looking to cut 15-20 pounds over the next 3 months with minimal strength/muscle loss.

>>35966174
symmetricstrength.com

>>35966175
You can't make gains without some of it being fat. However, by keeping your caloric surplus low (ie. <500kcal) and protein intake high (100g+ per day) you'll minimize your fat gains.

Either way, you'll want to gain weight. My buddy has the same stats as you but has less fat. He looks like a fucking skeleton.

>>35965174
>>35965179
Squat: 160
Bench: 110
OHP: 75
Deadlift: 230

151lbs or 68kg
5'6 and 3/4 or 69cm
22% bf measure by Bioelectrical Impedance so probably larger than that
34.5 inch waist

I'd like to cut my waist down to how it used to be at 30 inches.

Probably going to end up cutting in March since my gf has been pestering me about not losing weight since I started working out and my legs just getting bigger while nothing is shrinking.

>>35965885
If you're trying to bring the squat up Candito's 9 week squat program is well worth checking out
It's programmed for advanced lifters but scaleable and the motifs and thought behind it is really well founded

>>35966001
Is it a sharp intermittent pain or a soreness?
Try and get bloodflow to the area and see if it helps, soreness goes away with time no problem, sharp pain means a problem

>>35966014
Do you wanna be lean, then go ahead and cut now
You can probably stand to bulk some more but it's down to how you feel about where you stand fat wise

>>35966075
Take it anytime, don't fret over timing windows just get everything into your body you need to

>>35966050
Every former fatty and big dude I know including myself has tank ass calves even after getting lean
As long as you aren't bedridden you will always be standing for some amount of time every day helping incentivize to keep that muscle

>>35966188
At very least 1g per kg when cutting, up to 1.5g per kg or a bit higher would not go amiss

>>35966231
Thanks for the advice, I just want to clarify my TDEE was around 3k, so I would be sitting around 3.5k cal with 100g of protein, that sounds like a fucking bulk. I feel like some kind of math is wrong here.

>>35966268
So all these skellys whinging about their baby calves should just get fat for a few years and then cut back to lean?

>>35966052
Thanks anon, I know you said standard but are there any particular stretches that work the joints well? Also do foam roller exercises help?

I shited today and when i wiped there was specs of blood

Is it the coffee, hot sauce, or tight underwear that caused it? Pls help

Will cutting get in the way of beginner gains? I'm still able to go up in weight almost every week, but I'm eating at or slightly above maintenance.

If I'm doing a 6 day per week ppl, does it matter if I skip the day off and just gym everyday? I've been skipping it do far but I don't want to keep doing it if I'm not getting any gains from it because it's too much.

Is it common to not want to go to the gym after breaking up with your gf?

I'm on a long cut. Is creatine worth it? My lifts are still progressing except for OHP. Is it a good idea to take creatine even though I'm not eating at a surplus?

>>35966334
Probably a tear caused by constipation, you ever get roids buddy? Not the cheating fraud kind.

Out of curiosity, how much effect do steroids have on balding in men? Can steroids even cause balding in women? Getting a bunch of information from googling that all steroids increase production of dht, but some sources say the amount produced caused by some steroids in negligible. Under the impression currently that all steroids will increase the rate of baldness regardless.

>>35966336
It's worked for me. It's nice to see those baby muscles start peeking out from under your fat layers. Personally about 30 lbs down. My upper chest is growing independently of my bitchtits and my traps are starting to look like a separate lump instead of a ramp to my shoulders.

Keep it up. Worry about size when you're happy with your bodyweight.

>>35966359
This, "cutting" on SS (I wouldnt call it a proper cut yet, babby steps and all) And im still lifting more every week. Your muscles do more than just get bigger.

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I started losing weight at 355lbs, I currently weigh 265. I'm 5'10". I heard that you don't really lose "fat cells", they just "deflate".

Here are my questions: 1) is that true about fat cells? 2) if it is true, do I have any hope of getting to a sub-20% body fat?

>>35966379
Yes and yes. Don't worry

>>35966379
Jesus. He's a tall motherfucker if he looks like that at 235. I'm 6'0" 237 and still look like a lump of lard.

Sup /fit/, so I'm cutting, 6'6, 250, 3000kcal a day, ~175g protein. Losing weight, enjoying myself, but I'm stalling on most of my lifts. Bench is around 170lbs, squat 230, deadlift 300, I can get a bit higher, (I'm doing Greyskull Linear Progrssion) but then I invariably need to drop weight again. It's a bit demoralizing, could this just be my limit while cutting? I've been fat all my life so bulking hasn't even entered into my consciousness until I hit like sub 15%BF (probably around 30 now). For now I'm just focusing on cardio and diet, it's almost not even fun to lift right now. I'm still doing it, but just plateauing I guess. Any thoughts on my program?

I got a billabong shoot coming up next tuesday. Whats the best way to get a lean photo shoot look. I'm not asking for cutting advice but ways to drop water and give my muscles a fuller look.

>>35966356
I've always been under the impression that steroid use can increase baldness via DHT increase, same as creatine use, but primarily in those genetically predisposed to it.

You might be better off asking /fraud/ about this one though.

>>35966342
It can still help with performance. Keep in mind creatine can cause water retention, so don't be alarmed if the scale jumps up a bit or stops falling for a while.

>>35966338
Once you start lifting heavy, that extra rest day will come in handy. Sometimes less is more when it comes to weight training.

>>35966416
Plateauing in a deficit is perfectly normal. Focus on maintaining what weight you can on the bar and keep dieting down. Your lifts will continue to progress once you eventually move to a surplus.

When someone says you should squat 3x5, does that mean by sets of 3 reps? Or 3 sets of 5 reps?

>>35966494
3 sets of 5 reps.

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>>35966268
i think i might stick it out with a quasi bulgarian squat set up and hopefully get to my 3 plate squat by eating a little bit more. but after that i might check out candidtos program. thanks anon

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I've been lifting for 9 months and I still look dyel as fuck. I was cutting for alot of that time. My lifts are stalled at:
115x5 bench
195x5 squat
275x5 diddly
Should I go from my brosplit to PPL? And should I be eating at maintainance right now?
5'9" 154lbs if that helps.

>>35966268
Beginner squat guy here.
It's a dull sort of soreness I suppose. But I figured that it's bad if it's my spine.
The previous time I squatted it was about the same place but further away from my spine, to the sides.
How do I help bloodflow there?

>>35966515
Well fug. I didn't know that. I've been doing 5 sets of 3 reps for ages now, but I wondered why nobody else was doing only 3. Now I know I guess.

>>35966392
Ok cool - if I can ask one more, do the fat cells EVER go away? Like if I can keep my weight down for 10 years or something?

>>35966392
Yeah no idea what that guys stats are. I just searched for 15% body fat.

Sickfag here. Out of commission since Sunday. My lower back is starting to feel sore. Should I get one of those icy hots to put on it?
Pain is dull but there

>>35966432
According to Luxurious Harpsichord you should carbload like crazy 3 days before a show to get the max pump.

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is this table anywhere near legit or is it all bollocks?

What are /fit/s thoughts on barbell hack squats?

>>35966674
I can say that nearly all my cravings can be satisfied with 2 cups of steamed broccoli. Yummy.

So I hear squats are dangerous?

Everytime I lurk I see people that got problems

If my goal is to increase my General endurance and cardio health, would I be best served running or cycling in conjunction with weight training?

Apart from A fairly standard Texas method, I'm also going to do one day every week or two, of non standard weight training. Strongman type shit. Mostly for fun, but to also have some sort of strength endurance added into th.e mix.

How do I go to a gym? I'm scared.

>>35966679
Pointless

>>35966753
Squats are not dangerous if done properly
For every person you see that has snapped their shit up, there are many more people that haven't and never will
Just don't be an idiot about it. Do research before trying any lift and get form checks afterwards

>>35966600
Try stretching
The lower back soreness could be a symptom of tight hips/hams/quads from inactivity

>>35966432
Just google this
bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html
>deplete glycogen (carbs)
>reup carbs immediately before
Just read the article

>>35966339
Sure
Man up though

>>35966075
You don't need a preworkout at all. Have some coffee or something if you're tired
As anon said, just fill your dietary needs/goals by the end of the day

>>35966020
Post a form check

>>35965886
They all have unnecessary calories and sugar

>>35965635
You don't even lift

>>35966909
I started by reading Starting Strength
It contains all of the information you need to be able to go into the gym knowing exactly what you need to do and continue to do
You can even practice the movements at home
Ask a friend to come with or tag along with if you need to

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>be a regular
>be at the gym same time as many other regulars
>generally just have earphones in

at what point am i being antisocial or autistic to not converse with these people? today there was a girl whos there a lot, we've made eye contact a few times but i always avert immediately because of dat dere guilt/shame/dont want to be... that guy who she catches "staring" even though I wasnt but she might think i was... but she talks to a bunch of other dudes and seems to be cool. so now she probably thinks im some weirdo

now multiply this situation with like 15 other regulars (mostly guys, couple girls)

>does everyone hate me?
>i should just keep my eyes on the ground so I never make eye contact with anyone

>>35966909
>>35966928
Oh and read the fucking sticky too

Basically, if you educate yourself beforehand, you literally have nothing to be nervous about

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Is 24 hour fitness a decent gym? My apartment gym's machine (yeah, I've been using a machine for a lot of lifts, hoping to fix that) has broke and I feel like I should start using actual equipment. There's a 24 hour fitness across the street and I've been looking at the prices. It seems within my budget as long as I do the one club thing, but I never hear anything about it so I don't know how it is.

>>35966339
i dunno but i had the exact opposite desire. i broke up with my last gf and basically said "fuck this 'dating girls im not even that attracted to just cuz i can do any better' bullshit, I need to up my /10 score"

>that was 5 years ago
>tfw no gf since then
>tfw buff and soul-crushingly lonely

i have banged multiple QTs though. just, theyre all too young to date.

>>35966946
Read the sticky
Does it have squat racks and barbells? If not, no, it's not a decent gym

>>35966934
meant to add, that girl i've made eye contact with she looked at me and i realized it, looked back at her, then immediately away like an autist.

.... i really need a sign around my neck, or maybe a shirt that say 'please excuse my awkward behavior, i have ass burgers.'

I've been eating at 2,500 calories every day for 4 days, my weight has dropped in 4 days everyday so should I up calories?? I'm bulking so wanna gain 0.5lb a week

>>35964177
Should I lift heavy on my cheat day?

>>35966946
I've been going to 24 since I started years ago.
Pros
>can literally gym when ever I want
>has all the equipment you could need
> sauna and steam room
>depending on what one you go to, u may be the strongest, of the 2 I attend , I am at one of them. Not close at the other.
>equipment is new and kept up for the most part

Cons
>It's a commercial gym, so no special power lifting shit
>prices can be annoying at times
>not enough cardio bunnies, depends where you are tho too

But seeing as you come from a shitty machine filled gym I recommend you do it. If you in long Beach California I'll lift with you.

>>35967004
Who ties your shoes?

>>35967004
You should follow your routine
You should have a cheat meal, not a cheat day.

>>35966989
>want to bulk
>losing weight
>should I eat more?
Obviously m8

If you calorie estimation has you not gaining/losing as planned, you are probably counting calories incorrectly (very easy mistake to make)

>>35964177
I have a cold sore, but its not that bad. Should I risk going to the gym as a regular and have people see? Do they not care?

>>35967052
Are you gonna be kissing anyone at the gym? Why would someone care?

>>35967066
Shit, I don't know. I'm just self conscious

>>35965133
>>35965174
>>35965179
>>35966246

Buuuuump for interest as I am exactly your height and weight, but I've been cutting instead of maintenance.

However, ive been lifting since July last year, and my stats are shit and have almost completely stagnated.

5rm
Squat 2pl8
Bench 130lbs
DL 220lbs with proper form. Back starts rounding at 225

Worst part is, I'm not done cutting yet ;-;

Why do all of you retards think that eating low carbs is a good idea in any shape or form when the sticky and countless resources have shown that cutting out carbs is a bad idea?

Why is there this thread when 99% of the answers are answered in the sticky?

Why do people here do a brosplit when a routine with planned progression has shown to be more effective at building muscle and strength countless times?

Why do people here think that a brosplit is going to give beginners a better physique than SS within the first few months?

>>35967006
Nah, I live in Tempe, Arizona.

Still, helpful advice. Just got to see with my boss about getting a more consistent work schedule, and I should be able to start mapping out times. Thanks family.

>>35966892
Any advice?

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>>35967081
>Why do all of you retards think that eating low carbs is a good idea in any shape or form when the sticky and countless resources have shown that cutting out carbs is a bad idea?
Who said this? Some people fell for the keto meme. You must be reading into those threads too much.
Obviously eliminating carbs is stupid. However, limiting sugar and focusing on protein over carbs is a good way to lose weight easily
>Why is there this thread when 99% of the answers are answered in the sticky?
Some people come here without reading the sticky, as seen a couple times in the last ~20 posts.
Not all questions are answered by the sticky, it's just a starting point for absolute beginners and it's not perfect by any means.
>Why do people here do a brosplit when a routine with planned progression has shown to be more effective at building muscle and strength countless times?
Literally muh aesthetics. Pic related is somehow completely glossed over by these people
>Why do people here think that a brosplit is going to give beginners a better physique than SS within the first few months?
Muh trex and muh aesthetics
Most people on /fit/ are not intelligent
99% of people don't read the book and make their own assumptions about what SS is (when it is actually just that, a book)

>>35967103
Why not both?
Literally do whatever for cardio. It helps a lot if you enjoy it

>>35967103
Running is going to translate a bit better into real life endurance, it will help with sports and stuff whereas cycling is only going to benefit your health/cardio.

That being said, running really is going to hinder the texas method for the first few weeks atleast imo but it's worth it. I've been doing Bill Stars intermediate for a while and I came across the same thing. First my knees starting getting destroyed then my hips.

I'd recommend taking up running, but maybe go back a few weeks in your routine to compensate for the extra cardio load that your body isn't used to. If you want to maintain your current position in the program though, just cycle 20 mins after each workout.

>>35967113
Do you have a screenshot of the stats that anon was referring to in your pic?

>>35967041
m8 I'm autism as fuck trust me I weigh and count calories for everything I eat.

Say I start at 3,000 for the day. Well after every meal I eat I minus it and keep going til I hit zero.

So I have 2 50cal rice cakes, 2 sliced bread, 100cal each, and 100g cheese which is 416 cals, so I just add all this to 700 and minus it from 3000 so I have 2,300 next. Long as I eat 5 meals a day I get it down to zero easily

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I've been feeling a bit under the weather for past few days so I've had little appetite, how good would it be to drink 100ml of canola oil a day for extra calories throughout the day on top of rest of my diet which is decent.

High fat diet shouldn't be that bad as long as I get my carbs and broteins, especially as I'm on dat dere bicycle time rite?

>>35967121
I enjoy both but have limited time.

>>35967126
I don't mind if it slows my progress. increasing my strength is just for vanity now. It serves no real purpose other than the enjoyment it brings me. It's time to work on my endurance to make my work life that little bit easier.

Soon as I bring my cardio up to an above average level, I'm planning to switch over my training from a maximal load focus to one more towards strength endurance and speed/power.

But I've gotta hit 200kg squats first. 185 for reps is too close to stop here haha.

>>35967169
For reference I train weights 3 hours a week, plus 10 minutes bike to warm up each time.

Plus 3 runs every week, plus walking a lot at my part time ( 4 days a week ) job.

For a clean bulk which I gather is 250 cals over TDEE 3,000 sounds like a lot right??

I used scoobys calculator and put in (5-6 hours strenuous exercise) for activity and I do train the cardio pretty intense and I guess weight training is very calorie demanding.


Why is bulking so hard ffs I am literally a runner so I only want to get up to 150-155lbs Max at 5'10

>>35967126
Oh, forgot to say thanks. It makes sense. Running is harsher on your body and involves greater forces, so I guess I'll go with that. A little easier too, time wise. When I was doing a little cycling a few years back it quickly turned into 2 hour sessions.

>>35967178
>>35967191
If you're squatting 185k for reps you can probably deal with running a few times a week without seeing it drop too heavily, unless you are seriously heavy. How much do you weigh?

>>35967151
I don't have the screen, but did a quick search for you
>desustorage.org/fit/thread/23168204/#23168454

>>35967177
Why canola oil?
Why not milk? Why not eat some nuts? Eat some cottage cheese? Eat/drink some etc etc

Whatever floats your boat though

>Decided to stop being a fat fuck in september
>Started lifting and dieting to gain muscle and lose fat at the same time
>Was 127kg now at 105
>Feel good, been exercising and dieting ever since.
>Weight loss has stagnated and gains have slowed down significantly
>Start researching shit. Found out about noob gains.
>Also found out that it's tricky to build muscle and lose fat at the same time.
>Been excercising and dieting without counting my calories all this time.
>Found Scooby's workshop calculator.

Apparently to gain muscle and lose fat at the same time I don't need to cut calories at all? That's what the calc is saying. Different sources say it's impossible and I'm just confused by this point. I'm 185 cm tall and apparently I need to eat 3144 calories per day to gain muscle and lose fat at the same time.

Halp

>>35967200
95kg. Pretty fucking heavy haha. But my bones and joints are in good shape. And I do a lot of walking for work, so it's not like I'm going from complete couch potatoe. I did a little running a few months back, no real pain from it so I'm hoping nothing's changed.

>me
>5'9 manglet
>go from 120lbs auschwitz skellyman to 153lb dyelmode
>friend thinks I'm on steroids
>parents both ask if I'm on steroids
>say "If I was on steroids, I would actually be big"
>they say "but you are"
nigger what the fuck, I look like shit. Is this common? Are normies really like this?

>>35967212
Thanks breh

>>35967238
You can't lose fat and gain muscle at the same time unless you are running a course or are a complete beginner.

Personally I'd cut if I was you until you're around 90k ish, maintain for a few weeks then start bulking solidly for a year after summer.

>>35967268
Someone didn't read the sticky

>>35967239
Dude I was running at 100k and it absolutely destroyed my hips and knees, if you're squatting double your bodyweight I'm sure you'll be fine.

>>35967273
Tell me where on the sticky it says you can lose fat and gain muscle at the same time unless you are a total beginner? Am I getting trolled? What on earth would be the point of eating above or below maintenance if you could just do both?

>>35967268
Alright, fuck it. I guess I'm gonna cut and count my calories properly this time while doing my usual routine at the gym
Thanks.
>>35967273
I did read it. It says that you cannot lose fat while gaining muscle and then scooby's workshop said otherwise. That's why I got confused.

>>35967305
Scooby is right, you can lose weight and build muscle at the same time. But it takes many years for this to happen. I mean look at him. He's got 30+ years of bodybuilding to prove it.

>>35967305
Scooby is a source of a bunch of knowledge and he really does look out for people, but in some cases he is flat out wrong. Don't let that demean the rest of his advice though, I think his calorie counter is a really good algorithm for beginners.

>>35967315
>30+ years
Fuck. Okay, clearly he has experience. Also since I'm going to start dieting properly this time, should I continue doing my SS routine or...?

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>>35967212
I already drink plenty of whole milk, also if I'd feel like I could eat more on top of my ~3000kcal I do atm I would just eat regular food instead of tons of nuts. Cottage cheese is low energy density.

>>35967305
I've been training a guy for the past year now who has gone from 21 stone to 13 and retained a shedload of his strength, herniated disk and has a hernia also.

If you are natural and want to cut a real amount of fat while keeping the strength, honestly just have days where you have a shitload of good healthy fats instead of carbs. Just remember, even on these refeed days where we try and balance out your test levels by injecting fats, your calorie intake should still be below maintenance.

It does a load of things physically
-if you're cutting chances are you aren't getting a whole lot of fats in because your calorie intake doesn't allow it
-you need a decent amount of fats to help keep your test levels high and manage the rest of your hormones. This is why it is a bad idea to cut out fats all together.
-also, it gives you a break without actually leaving your routine. You're still within your calorific intake limit, but you can treat yourself to something you usually wouldn't be able to have. Sausage, beef, lamb, fish. It keeps you sane and also has a real benefit without hindering your fat loss.

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1991 GOAT

>>35967359
Oh wow. Thanks a lot for the advice. I'll make sure to heed to it

why cant i take armistane year round? its pretty mild and isnt liver toxic

is it just because my body will get used to it after a couple months and have little effect?

>>35964177
Do you guys count the bar in your weights? like at this guy >>35964274
does he press bar + 20 pounds on each side, or 42,5 pound on each side without counting the bar?

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Planning on doing a 6 month lean bulk and then cut in August to hopefully be around 10% in December for summer. Feel like this is the best option because summer is almost over and I don't have enough muscle to cut so may aswell accept I won't have abs for a while. Current lifts:

80kg x5 bench
50kg x5 OHP
100kg x5 squat

What do you guys think should I just commit to a bulk for a bit instead of trying to get lean? Have to say it feels good to eat above maintenance. Would I be able to make 1/2/3/4 by August?

>>35967407
you count the bar. you're lifting it, aren't you? :)

>>35967407
Yes, you always count the bar.

A standard Oly bar is 20kg or 45lbs.

>>35967425
Easily. Eat right, train hard(but don't destroy yourself) and you'll hit those numbers providing you're following a routine that actually aims toward your goals.

just don't get injured.

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Would it be strange if I took a small towel with me to the gym? I sweat a ton when doing heavy sets of deadlifting and squats, haven't actually seen anyone else sweat as much, nor have I seen people take their own towels.

Not even fat, just sweat really easily.

>>35967470
We encourage our members to bring towels. Nobody wants your disgusting sweat all over the kit.

Bring a towel.

>>35967470
Everyone should take a towel to wipe down equipment.

I'm also an easy sweater bro. Shit sucks eh

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>>35967478
>>35967476

I guess I should as well, then. It's just that around here absolutely no one does it.

Oh well, shouldn't really give a shit about image when I'm working out in a baywatch shirt anyway.

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Here is one for you, When i bench using dumbbells or the bar my left hand gets a sore pins and needles like feeling across the palm.

It only happens as I progress into heavier sets, Doesn't hurt at first but it does stop me from progressing.

what is it and wat do?

I feel like this probably does deserve its own thread but..

Does anyone else have serious joint pain? im 24 and have the knees of a 50 year old and my shoulder ache to. This isnt from any bad form on my part. I was told its cause of my diet and my PH levels in my blood being to high. For almost a year Iv eaten nothing but Rice/chicken/peanut butter/milk

>>35967542
>>35967542
It's a little bit of blood deprivation from the weights probably, unless it lasts for an hour or something.

Man the fuck up already and push through it

>>35967035
Mommy does

>>35967542
Similar to this but my left shoulder just gives way. Not to start but last set or second to last set I start to feel it happening. Every other exercise fine but shoulder presses. Broke left collar bone twice.

>>35964177
How many calories should i eat on a rest day comparing to a lift day?

How the fuck do I have a social life if I also want to focus on training 100%? I'm 6 months into training and my numbers are going up, but I'm more autistic than ever in terms of going out. I don't mind talking to people, but I become physically nervous when people ask me to go out and I don't have a good reason to say no other than stuff like missing sleep, not eating enough protons, alcohol killing gains, etc.

>>35964177
Been lifting for about 6 months now. Progress is slow. Why is there such a huge difference between the weight I can deadlift (330lbs 3x5) and squat (190lbs 5x5)? Is it my form throwing me off?

i'm heading out for a small trip over the weekend and wont be able to train, meaning i'll miss a session.
would it be advised to just skip it, or adapt my schedule?

Is PHAT approved? Never tried anything similar before and I want to see what it's like.

How on earth would a weight gain of 14kg in three weeks be possible if my diet and training hasnt changed besides slight weight progression.

Gonna skiz /10

>>35966934
>>35966973
I pretty much only have conversations with people if I came with someone. Other than that just asking people if they're done with the equipment. Personally I want to be left alone when working out. Most people I see are into what they're doing and don't care what you do so I doubt anyone there hates you.

Finishing uni soon.
Chances of a decent job are going to be slim for a while.

Do I half-ass it for a few months, go NEET so I can get some heavy lifting in, or do I go back to a company I used to work for, do a physical job, but risk tiring myself out too much to train?

>>35967990
i did a physical job for a while lifting 30 plus kg atm parts onto a shelf about shoulder level. (i was the only one in my agency who could put them up and take em of without the man up)
i stopped lifting while i was working there..

PHAT, PPL, or ICF? Any pros or cons between them?

What rep range do I want to train assisted pullups/chinups? I can 1 or 2 at -30lbs, or about 6 if I add another 15lbs. Which is better?

>>35967643
I dunno how can blood deprivation be there every time i go heavy and in only one spot?

When should I start my summer cut?

Is it true that compound routines such as Strong Lifts or Starting Strength works better if you're looking for performance goals (improving performance or strength) while Isolation Routines works better ir your goal is "Looks"??

Should I eat back the calories I burn while on a deficit if I'm trying to retain muscle and lose fat?

Need help /fit/

Gf can't go to the gym anymore because some assholes keep fucking up the equipment.

What routines do you suggest that she can do at home with a couple of dumbbells?

>inb4 just go to another gym
Dangerous place she's living and working in.

is strong lifts like starting strength but just more of it?

>>35968213
What does she want to train/develop?

>>35968081
1 or 2 is not enough. Go for 6, and do lots of sets.

>>35968166
You should try to get more protein in general and also some carbs around your lifting sessions.

>>35968109
It depends on yout Goal and your cutting strategy.

I would try 3x two-week sessions or 2x four-week cuts with one week breaks in-between.

So start in April to get ready and hot.

>>35968081
For muscle building, more volume is a bit better.

But try Eccentric only Chin-ups and hangs to develop your grip and support system.

When you get to real Chin ups you will get really good results.

Is the starting strength app worth buying?

>>35967892
Try a bodyweight only session to get something in.

I've stalled on SS due to not have been eating or sleeping correctly.
Squat 60 kg
Bench 45 kg
OHP 30 kg
Deadlift 70 kg
Chins 4 when well rested

Should I continue as before with better eating and sleeping habits or move on to something different and in that case what?

>>35964177
What exactly do people mean when they talk about a pump? Is it just muscles looking bigger after working out? That's what I've always thought but some people seem to use it in odd contexts.

>>35968375
Started in October-november

>>35967741
Try to get a Hobby to meet like-minded People like MMA or something like this.

And maybe gym-buddies...

Is creatine 'loading' a meme?

If not, how should I go about it, so far I've read to have about 20g a day for a week, then to just do 5g daily

>>35968260
she wants to get leaner but get a bigger as and wants to get rid of her "inverted triangle" torso. It isn't even that bad desu, and I just said add some more mass and lift heavier. But you know how women are

>>35968288
I'm definitely getting enough protein and carbs. My TDEE is 2500 so I'm eating at 2000 calories. I just didn't know whether to eat more on days where I lift

I've been doing calisthenics for almost 2 years, got amazing gains (12 kg) but right now i dont seem to be gaining, I bought some weights and a bench, also i only trained legs by running so what routine do you recommend esp for legs.
Btw i'm 5'8 and 70kg (155lbs),

>>35967584
Yeah, a hobby-judoka here.
20 years old and some fucked up joints.

What helped me nutrionwisse is Fish oil and bone broth.

Bone broth is god!

maybe a good chiro and for knees look into Kelly starletts stuff.
barefoot training and some cool stuff

>>35967741
You're not training for the olympia you faggot, hit your protein and work the alcohol into your calories. I was once like you and let this shit rule my life but then I realised once I'm old and on my death bed I will look back on being so autistic about 'gains' that I'd regret it. If you're fine with that then go ahead

Woke up this morning feeling like shit, general headaches, muscle joint pain, fatigue, coughing and sore throat. I'm not planning on going to the gym, but how stupid of an idea is it to just do a few sets of push-ups, or anything at all?

>>35968478
Front squats 5x3-5

Sprints and/or RDL

Press Family, Chin ups and Rows.

try Strong Lifts or Wendlers 5/3/1

When starting SS when do I have to start doing warm ups?

What are some recipes for ground Italian sausage. I'm on a cut.

>>35968536
Always?

>>35968517
It's okay to get the blood flowing but you shouldn't try to reduce your healing abilitys.

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Hey I was wondering if you have any tips for good meals you can do with tuna. I can't eat them raw, and the attached file works but it doesn't tase so great. So either new meals, salad, how to spice the one up that I already eat, or perhaps a good sauce that will atleast doesn't worsen the food. Thanks in advance

>>35968528
Thanks a lot man, do i have to do all of that in one day or split it up throughout the week, so far i've been alternating between push and pull days, with 30 sets each day.

Would ICF routine work for fat loss while cutting if your goal isn't to get stronger or gain muscle but lose love handles and some kg?

What shorts do you guys wear? I want something non mesh and that will show off my quads but its only swim trunks I can find.

some background
>king of manlets 5'11
>185 lbs in early January
>bulking at 3000-3250 Cal/day, counting macros
>weigh myself today
>177 lbs
How can I gain weight? My diet is consistent and balanced

>>35968634
Two Options i like:

2-3 fullbody sessions a week
(Front squats, RDLs,
One Press movement and the counter-rowing movement.) and two sprint sessions a week.

or

Split up into upper Body and lower Body.
Upper Body (Press plus Row/Chin-ups) + Sprints

Lower Body (Front squats + RDls)

Monday to Sunday could look like this:
UB, LB, rest, UB, LB, rest (active), rest


I like Full Body traing more, but look what you like.

I think you will get crazy results with Front Squats, because your good BW-traning base.

>>35968704
Try MMA-Shorts or compression gear.

>>35968707
More Food (protein, veggies, water as your base plus weight gaining food like PJ-Sandwiches etc.)
More Sleep
More Resting in general.
High rep back squats.

Is this a good routine for fat loss while cutting and doing 20 min cardio every lifting routine + 60 min on 1 day off?? My goal is to lose love handles... already lost like 60 lbs.

>MONDAY UPPER DAY 1
>BARBELL-BENCH-PRESS-MEDIUM-GRIP 2X12
>STANDING-MILITARY-PRESS 2X12
>LYING-TRICEPS-PRESS 2X15
>CHIN-UP 2X/MAX
>BENT BENT-OVER-BARBELL-ROW 2X10

>WEDNESDAY LOWER DAY 1
>EZ-BAR-CURL 2X12
>HAMMER-CURLS 2X15
>SEATED-CALF-RAISE 1X15
>STIFF-LEGGED-BARBELL-DEADLIFT 2X15
>HACK-SQUAT 1X8 + 1X20

>FRIDAY 1: UPPER DAY TWO
>INCLINE DUMBBELL PRESS 2X12
>SEATED DUMBBELL PRESS 2X12
>DIPS - TRICEPS VERSION 2X12
>WIDE-GRIP LAT PULLDOWN 2X10
>BARBELL DEADLIFT 1X8 + 1X4

>MONDAY 2: LOWER DAY TWO
>DUMBBELL ALTERNATE BICEP CURL 2X12
>PLATE TWIST 3 SETS
>CALF PRESS ON THE LEG PRESS MACHINE 1X15
>LYING-LEG-CURLS 2X12
>BARBELL-SQUAT 1X12 + 1X20

>WEDNESDAY 2: UPPER DAY THREE
>DECLINE-BARBELL-BENCH-PRESS 2X12
>MACHINE-SHOULDER-MILITARY-PRESS 2X8
>CLOSE-GRIP BARBELL BENCH PRESS 2X15
>CHIN-UP 2X/MAX
>BENT OVER ONE-ARM LONG BAR ROW 2X10

>FRIDAY 2: LOWER DAY THREE
>PREACHER CURL 2X12
>ZOTTMAN CURL 2X15
>STANDING CALF RAISES 1X15
>WIDE STANCE BARBELL SQUAT 2X15
>LEG PRESS 1X20

>>35968626
Request some good replies :((

>>35968753
will try.

>>35968753
I like to eat tuna with lot of onion, lemon and salt, it gives them a tasty flavor... also you can try tomatoes filled with tuna+corn+onion, also tastes good. I hope I helped!

>>35968626
Try just the onions with butter then the Tuna and then some good eggs.
S+P, mustard and cheeeese.

Salad: Green stuff + black olives + olive oil and vinegar + bell pepper + Tuna.

Or Pizza + Tuna

Sorry, isn't the best but a try.

I'm a 5'11 King manlet, still a fatass at 240lb but better than the 280 I started at, I've just upped my exercise to 6 times a week. C25K T/T/S Lift M/W/F, what should my calorie intake be? Myfitnesspal says 1600ish but IIFYM says 2000ish

>>35967041
Rock had cheat day

>>35968704
I don't give a fuck at the gym and wear H&Ms patterned sweatshorts. Tighter on quads and come to about 2-3 inches above the knee. It probably looks retarded but I'm comfy and nobody cares what you're wearing anyways

>>35968708
Thanks, i like the idea of Upper Vs Lower Body a lot, in the upper day you recommend two exercices, are those the primary lifts or the only ones? Because i was used to do about 6-7 exercices for 5 sets, and only 2 seems a bit short.

>>35968769
>>35968798
Those are some good options, tell me more if you got. I'd like all the small details. The things is about tuna that it smells bad, and that affect the taste. But things like cheese and corn is stuff that I really havn't given a thought. So very much appreciated.

>>35968875
Prime lifts.

Assistance and some pump stuff is optional but you schould get the Primary lifts in.


You could also try doing all Push and Pulls every Upper Body days:

one day Heavy Horizontal and volume Vertical

other day heavy Vertical heavy horizontal.

(Veritcal: Press/Push Press/(Jerk) + Chin ups/ Pull up; Horizontal: Bench/push ups + all Rows)

(heavy: 15-25 Reps; volume: 50 reps or more)


Pump work and assistance for 15 to 20 minutes

>>35968987
Excuse my bad english.

>>35968899
Do youlike warm tuna?

ANd if you can't stand tuna, you could try something else?

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Apparently I've been squatting all retarded and no one told me so I'm going to give squats and powercleans a rest today so I don't explode my knees. Gonna play it by ear next workout.

For today though, what can I replace squats and cleans with that's easy on the knees?

Thinking of doing either RDL or SLDL for squats (low weight, 8rep range I would imagine) and like rows and weighted calf raises and shrugs for cleans.

Any suggestions?

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is there a rate me thread? well i'll just post it here

rate me, guys.

I used to have a smaller stomach/oblique last year but had gotten fat over the months (Less free time) Started going to the gym again about a month ago. doing 5x5 and 45 min. Body combat cardio after lifting.

I'd say im about 28% body fat (or more) at the moment. When do you think i could loose all these fats in a steady pace without any extreme diet? Aiming for at least 10% - 14% body fat.

>>35969035

>Apparently

Elaborate please.

>>35969035
Cleans:
Snatch grip rack pulls or Snatch high pulls.
(and calf raises for calfs (doah)).

Squats:
Goblet squats, some Deadlifts, leg press

>>35968375
Bump help me

>>35968744
>all this volume while cutting

I hope you didn't plan on staying strong

>>35969035
>For today though, what can I replace squats and cleans with that's easy on the knees?
one legged shit such as bulgarian split squats or high step ups with either barbell, db or even kettlebell

do it slow af and keep that knee safe anon
if done correctly they are effective af

>>35969086
Try SS with better eaitng and sleeping.
You will get a lot stronger.

And get your Deadlift up.

>>35968375
>I've stalled on SS due to not have been eating or sleeping correctly.

Why are you even asking this? Just eat and sleep and reap your newbie gains. You absolutely do not need another program at those stats

>>35969071
>Apparently
Posted form check vid when first starting out, anons said it looked fine.

Started having knee pain a couple days ago, anons tell me my form is borked. My bad for listening to anons.

So now I'm gonna give my knees a rest so, y'know, I don't explode them.

>>35969076
>light on knees
>Goblet squats, some Deadlifts, leg press

>>35969098
Split squats are safer on knees? I'm doubtful, brb googling

>>35968232
and cleans are replaced with rows but yeah, they're very similar.

With notable exceptions like progression and some

>>35969234
Stiff leg Deadlifts.

light leg press for knee recovery and mobility

Asap
Goblet squats for Squat pattern.

Are those weight scales with BF meter just plain bullshit or legit? I know that will be an error margin, but I guess it's enough to track my progress.

>>35969837
Most are shit.

But you can try.
Be careful to weigh at same time of the day with same hydration satus (fasted in the morning with some winter beforehand).

Also (wash and) dry your feet.

It's been a couple of months since the last time I had to wipe my ass after taking a shit, why's it clean everytime?

should I just stop pretending I know what I'm doing and do SS?

>>35969889
enough fibre i think.

>>35969914
Yes.
Or try any other respected routine for six weeks and watch closely what works for you.

I'm having trouble reaching my daily calories...

I'm cutting:
30 grs fat = 270 calories
120 grs proteins = 480
150 grs carbs = 600
Total Calories = 1350 calories.

I should eat at least 1800 because my TDEE is 2300... but I just can't reach that much (1800). Even if I eat 150 grs of proteins I will only reach 1470 calories... still 330 more to go.

Should I just eat more carbs?

>>35969989
add fat, unless youre on roids then eating that low fat probably will fuck up your hormones

>>35969989
why wouldn't you? unless you're doing keto (and you're not), anything under your TDEE should work.

>>35969989
Maybe try more healty fats like grass fed butter, nuts and olive oil. Itwill keep your hormens in check and it's easy to add.

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I get a mild pain in the red area whenever I do any ab exercises. What is it and how do I fix it?

>>35970032
go to a dr.

unless you're american and it costs you half of your house.

if is muscular pain just apply some bengay and roll a bottle with hot water inside of it.

Twice a week, 10 mins warm up 15 cardio and 30 workout. Is it enough to get somewhat fit?

>>35970047
better than nothing.

Set up a goal.
Nothing will help you like a goal.

>>35970032
Maybe Hip Flexor.

Try to strech and roll it witch a Lacrosse ball or something like this.

Also roll out your Glutes.

And see a doctor.

What's the site that used to get posted on here to see if your lifts are novice/intermediate/etc? It's not Symmetric Strength; IRC you could put in setsxreps

How many times a week do i need to train abs?

We all know "abs are made in the kitchen" isn't true.

>>35970047
It depends.
Workout:
Lots of compound lifts. Clean and press for example

And HIIT, Tabatas and GPPS work for conditioning.


running plus curls would be shit

>>35970080
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

>>35970092
Two to seven times per week.
Try every workout.

>>35970104
It's not that one, but cheers. I think it was SRST, but that's down now.

>>35970092
for Hypertrophy try 3 days with slow cruches, hanging leg raises and some vacum excersices.
also One Armed Planks are quite good

What list of accessories are there? I need to know what I can add to my SS program

>>35970162
Pullups on Day A, Dips on B
Facepulls on B, Shrugs on A

How do I practice climbing rope for an obstacle course if I don't have any rope to climb? Is there a workout for that?

>>35970231
Towel Pull ups!!


Farmer Walks for Grip, monkey bars and some core stuff like crawling.

How can I work out my 5 rep max my from 3x5 weights?

Right now I lift 3 days a week and I'm eating at a deficit for the last several months having lost a total of 40 lbs. However, right now I am on a pretty hard plateau, I've been basically the same weight for the last 3 weeks. I added 3 days of walking for 45 minutes a day, besides the lifting but it doesn't seem to have done much in terms of helping me shed more weight. I still have plenty of weight to lose (still classified as obese).

What kind of things activites do you recommend doing that won't interfere with recovery from lifting and isn't going to rape my knees (IE: straight running is a bit of a bitch since I am overweight). I can cut a few calories maybe, but right now I am at 1800 and not sure I want to go lower then that.

Is the TDEE calculator accurate? It says I'm at 3,500 with little to no work. So I start out with an intake of 3000 to cut and change that on a weekly basis as my weight goes down?

>>35970303
Sleep more and try doing better eating choices.

Also a rower and/or Kettlebell swings would get you going.

And for your walks try to put some weight in a back pack or some dumbells in your hands.
You have to try beng as inefficent as possible.

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https://samsfitness.com.au/power-rack-australia/best-power-rack/barbarian-power-cage

Anything wrong with this aside from the price?

https://www.youtube.com/watch?v=ZEPmgClK7m4

>>35970315
Try it.

>>35970006
>>35970009
>>35970020

Thanks guys, and not, I'm not on roids, just trying to get rid of love handles, already lost 56 lbs.

What kind of food should I add?
I eat whole wheat bread slices with cheese, oat, whole wheat bread at dinner, low fat yoghurt... those are my main source of carbs.

I'm thinking of adding eggs and dry seeds (peanut).

Is it okay to eat 2 slices of whole wheat bread in the morning and 2 at dinner (20:30 PM) or should I just eat them in the morning (in both cases I would be eating below my TDEE)

Thanks for the tips!!

>>35970340
My sleep and eating (currently) choices are pretty good. I average 7-7.5 hours a night, never wake up in the middle night so its pretty steady sleep. I also typically wake up without setting an alarm and just wake up when I wake up (i have an alarm set but almost always wake up before it goes off, its just a "last" minute thing).

Right now as I said I eat 1850 calories with 180g of protein, 60g of fat, and 150 of carbs. The average of my last 7 days is 1844 calories and I haven't had any type of cheat meal or anything in 2 weeks.

I don't have a rower at home but I could easily pickup a couple different kettlebells so maybe i'll give that a try.

One thing I was thinking of is right now my walks are on a paved trail. I know a few places in my area that I could go a bit more off road, likely a lot more up and down and alot more work.

Thanks for the tips!

I sleep 7 hours every night, but I always wake up once during the night to go to pee, it's because everytime before I go to sleep I drink 500ml of water.

It's not really bothering me but I'm just wondering if it's bad or not. I'm losing weight and body fat as I planned.

>>35970422
When you can find it, try ezekiel bread and whole fat yoghurt.
More Whole fat stuff like good butter, eggs, nuts (almonds f.e. NOT seeds like peanuts - too much Omega 6), Avocado and olive oil.

Toasted bread with good Butter, some herbs and eggs - TOP.

Meal Timing is still a case of confusion.
Personally I like the Intermittent Fasting.

Try what works best for you.

idiot here, i don't want a bigger ass/hams but my lower back is lacking. Which exercises work the lower back without affecting anything below it?
tl;dr tell me an exercise for the lower back only, and not for hamstrings/glutes/whatever

>>35970520
It's good, we are made to wake up one time in the middle of the night. so everything alright.

>>35970588
Try Oveheadsquats or rounded back Good Mornings.

I haven't taken a shit in over 2 or 3 days. I can't even remember.
What should I eat to shit more ?

>>35970433
some Thoughts:

sleep sounds good, are you sleeping in total dark and you could try Magnesium to get SUPERSLEEP!!! but this Looks ok.

For eating:
maybe some more fats (butter, olive oil, nuts) instead of the carbs.
Also :
20 to 30 gramms of Protein in the first 30 minutes upon waking.

How is your water intake?

Kettlebellswings can be godlike.
look for Dan john's explations of the swing.

You've got it. Try. Also try a backpack.

>>35970629
Metamucil/psyllium.
plum Juice
coffee

Yo /fit/

Sometimes lurker. I run and do pushups, and I want to get into lifting, but I hate gyms and can't really afford weights. Got any tips on how to make your own weights? Also, I can't bench anymore because I hurt my rotator cuff lifting a year ago.

One last thing: what workouts should I do to get rid of my gut and love handles? Should I do crunches and planks (focus on muscle groups in the area) or is diet my only option?

For protein shakes, how many scoops a day should I have when I'm on a cut?

>>35970718
hello ma friend

Adjustable dumbells or one to three Kettlebells and a pull up bar could get you really far.
Conditioning+crunches
(Sprints, Swings and so on.)

but diet can a really easy way.

>>35970724
can vary.
but two shakes per day with 30 grams each can be awesome.
(also some metamucil in that)

>>35970745
Thanks for the advice

So just stay away from carbs

My conditioning is good because I run (I can run for a while, like 4+ miles) and I'm not "fat" (213 lbs at 6'1") but I do have a little paunch and muffin top.

Does working out muscle groups burn the fat on top of them? Anyone care to explain the science behind that if its true?

Also, I'm not big on carbs and sugar, but I do drink a lot of beer. Any recommendations for booze that won't make you fat?

>>35970831
high percentage, pure

drink a shot of vodka/whiskey/brandy/schnaps/whatever instead of a beer. This is easy mode cut for alcohol drinkers

Is squats and oats every day just a meme, or is it actually good advice? Is working out every single day even good for you? I know a lot of routines call for rest days.
What would you do to counteract those squats so you don't go full T-rex mode?

>>35970685
Right now, Yes its total dark, I use darkout blinds on all my windows in the room. I already have magnesium from when I was supplementing it awhile back so I can see if that helps. Right now I do get some in a multivitamin but not before bed.

My water intake is about ~1 gallon a day. I aim for 4 liters in total usually ending with no more then 1/2 a little left over but typically I get all 4 liters. I try not to chug to much right before bed even if I am a little short for the day, as I don't want to wake up in the middle of the night. But otherwise, except a every other day protein shake I don't have any other type of drinks (except 1 green tea usually right in the morning when I wake up).

I can pretty easily cut some carbs for fats, I'll give it a shot and see how I feel. Thanks again for the tips.

>>35970860
alternate front squats and back squats

>>35970864
wow, you're doing pretty good.

yeah, good luck with that.

You could also try Fish oil.

>>35970860
Do you really mean squatting 7 days a week? Yes that would be a fucking meme. Even 3 days a week can be a lot if you squat heavy. I would recommend no more then 3 times a week with a day of rest in between. Alternate Back and Front Squats and add 5 lbs more each time you go to squat until you can't anymore.

Fat fucker here 300lbs 5'9" start. Now 279 still fat as fuck. How are my stats after a month (two weeks fucking around, two weeks SS)

175lb squat
100lb ohp
110 lb power clean
120lbs bench
225lb dead lift

>>35970724
whatever fits your calorie budget and macros. Ideally, you should have none.

>>35970718
>One last thing: what workouts should I do to get rid of my gut and love handles? Should I do crunches and planks (focus on muscle groups in the area) or is diet my only option?
fork putdowns. Literally go read the sticky. You can do all the crunches and planks in the world, it will have little to no effect on your gut.

>>35970575
Thanks!

One more question, why whole fat yoghurt instead of low fat?

>>35970914
Currently I don't take any fish oil, mostly because I really am bad at pills. I have to chew a multivitamin to get it down, anything better then like an aleve gives me trouble. I know i know....

I've tried all the methods out there and really wish it wasn't the case. Now I do usually add a serving of flax seed to my egg/eggwhites in the morning.

1 Serving of what im using is
6g of fat
4g of carbs (3g of fiber)
2.9g of Omega-3
0.6 of Omega-6
0.8g of Omega-9
Lignans 98mg

I don't really want to use the "gummy" fish oils cause of the sugar/carbs that seem unnecessary I might try to find the slightly smaller pills and see if I can handle those.

>>35970883
>>35970932
Alright, thanks. I figured it was just a meme.

>>35970831
Yeah, that works pretty good. Look for the two weeks Atkins introduction.

so use it to burn fat.
try to build some muscle and get stronger.

conditioning work like Sprints or Jogging or Kettlebellswigs is burning calories.

the crunches ar working only to increase the blood flow in your abdorminal area.
More bloodflow equals more potential(!) for usig the fat i this area.

vodka

>>35970967
good stuff.
hope your form is good.
but Looks solid

How many months would it take for a male teenager at 27% body fat to get down to 12% body fat at a moderate-high intensity.

>>35970998
healthier and you needed moe calories in your diet.
also tastier.

>>35971054
three months to half a year

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>>35971044
Only thing is that my fat gut gets in deadlifting a little bit but other than that my partner said my form is good. No pain in joints.

>>35970998
protip: high fat vs low fat food stuff is usually bullshit. There is nothing wrong with fat, it is not bad for you. It's got a bad reputation and marketers love using "no fat!" and "low fat!" terms to get people to buy their products. The difference in calories per serving is laughable. The only time this is an issue is if you over consume, but at that point, over consumption is your problem, not the fat content.

There is literally no reason to ever go for the lower fat version of anything unless you're being super picky about your macros.

>>35971001
for pill swolloawing:
try yoghourt instead of water.
also pressing your left Thumb in your left Hand can help you with this.

flaxseeds isn't working as good as Fish oil or whole fish (which could be an Option).
It has the fals Omega-3 (I Think no DHEA, but I'm not an expert).

Flaxseeds are still healty.

you can try liquid fish oil out of a bottle.

>>35971079
cool.

Maybe add some HIIT cardio for fat loss, but if it's stil working...

I think I'm getting tendonitis in my left elbow.

How do I deal with this shit? It's making my bench weaker, when the pain throbs up my arm feels weak as fuck and I just want to cradle it like a bitch.

>>35971112
Thank's ill give them a shot, up to this point nothing has worked. Ill look into either fish oil or see if the slightly smaller pills are doable for me.

>>35971147
Fish oil.

Stow working and let it heal.

see a doc.

Voodoo flossing worked for me like a charm.
freaking great.

high rep curls with minmal weight.
(epty EZ-bar for 100 reps anyone?)
try it, helps to get more blood in there and can release some healing factors without a real strain.

>>35971178
cool.

Maybe some HIIT.
ans maybe as a complet new route:
hyperthrophy work to get more calorie-burning mass (so called "muscle")

What do you guys do as far as your diet goes? For me, it's the hardest part for some reason. I just get really critical of what I eat.

I'm not going for a lot of muscle gain, really, or it's not my goal, at least. I'm just looking to stay healthy. So I guess my question is if there's really such thing as a "bad diet" as long as everything you eat is home cooked and you stay away from the obvious stuff that makes food unhealthy, like deep frying it or putting loads of salt onto everything you eat?

>>35971061
>>35971099

Thanks guys!

Also, another question on the same topic, what do you think about white bread (not white sliced bread) vs whole wheat bread or whole wheat rice/pasta vs white rice pasta??

I'm about 185cm and 80kg, I don't do any exercise at all. I have a 3kg dumbbell and a power twister sitting around at home.
What are the best exercises for me to get started? I would like to start eating healthy and get a bit more stamina/body strength (and knowledge) before I start going to the gym.

>>35971218
high fat diet with organic stuff.
Pretty awesome cause you aren't hungry.
Fasting a day isn't much of a Problem.

stay away from Omega-6, sugar and too much carbs.

then you will be better then most People.