>>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.
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.
>>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.
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
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
>>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
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?
>>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
>>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
>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
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?
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?
>>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.
>>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.
>>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.
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?
>>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).
>>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
>>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.
>>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
>>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?
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
>>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.
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.
>>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
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.
>>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.
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.
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.
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?
>>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.
>>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
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?
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.
>>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
>>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
>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
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 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.
>>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 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.
>>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
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?
>>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.
>>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.
>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.
>>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?
>>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 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.
>>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.
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?
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.
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 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.
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?
>>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.
>>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..
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"??
>>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
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),
>>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?
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
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
>>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.
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 >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
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.
>>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.
>>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.
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
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?
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 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.
>>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.
>>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.
>>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.
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?
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.
>>35971213 Yeah the kettlebell will likely be the most HIIT I can do. Right now don't have access to any good HIIT equipment and straight sprinting/running leaves my knees to sore to lift the next day, I think if I lose another 15-20 lbs it will be a bit easier, but right now a bitch. I figured I might switch to a hypoertrophy workout once I start failing or having to reduce sets.
Right now I haven't failed any reps yet but the weights are getting damn heavy (for me at least) where I am pretty wiped out by time I am done. I also try to keep my workouts pretty steady, I monitor my rest time with a stopwatch and don't go over 2min between any sets. Right now I do 90 seconds between squat sets and pendlay rows, 60 seconds between bench sets, 2 minutes between OHP.
>>35971229 more bullshit. You can make an argument for multi grain breads or whatever, but the whole wheat vs white is retarded. That being said, you shouldn't be consuming much of any of that anyways.
>>35971411 Thanks again i'll pull up a video on Tabata style, don't think i've heard of it before.
My plan was to up my rest between squats to around 2 minutes soon, maybe longer. I just want to walk a fine line between making the lift/set vs keeping the workout burning as much calories as possible. Obviously the more muscle I can build or maintain the better my metabolism will be, but I also find waiting 4-5 minutes between sets to feel very wasteful.
I started taking men's multivitamins, fish oil, and rice protein powder this week, and my piss is coming out bright ass yellow and not much of it despite drinking over a gallon of water through the day at work. Is this bad/should I stop?
i was deadlifting today and all of a sudden i felt this burn in my pelvic area. it would go away after a second when i stopped but would come back every time i tried to continue with my lifts. what the fuck is this /fit/?
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