Old thread is afterlife. Hey /fit/. Just gonna come out and say it. I have puffy nipples. Not absolute gyno level but still. My question: once I eventually reach my goal body (think 10-12% body fat, decent amount of lean muscle), will it really affect my aesthetics that much having puffy nipples? I don't think so but just needing some reassurance guys.
My left ankle always wants to roll to the outside and it's weak as fuck. It also affects my running cause it's beating up my calf muscle.
Best exercises to strengthen ankle stabilizers and fix this?
depends. are they just slightly puffy and therefore look worse in your head?
Either way, there are worse things to have than puffy nipples. let go of your ego, and then grab it and use it's power to make you lift.
I feel like the only thing holding me back from lifting heavier/more often is joint pain while lifting.
The pain comes and goes, and I really feel like my diet could help. The pain doesn't seem to be triggers by the amount of weight (sometimes I break personal records with no joint pain, sometimes bodyweight exercises will make me cringe and force me to stop because of how sudden the pain becomes).
It feels like the pain is centered on my joints, but also feels as if I'm about to pull a muscle. Anyone have a similar scenario?
Any time I think about starting my home workout I get sleepy. How to fix this and make me happy to do it?
Also I'm horny a lot because of nofap but I still can't hold a solid bone for the chick I'm banging, before I even orgasm. And no I'm not on any roids or supplements. How to get them and keep them rock solid?
This is what I'm dealing with. What's your take on this? Surgery seems knda extreme. Can I still look good once I reach my goal? Btw totally agree with what you said
That is a major case of what I said earlier. It looks worse in your head.
either do a constant cycle of cutting until they go away (this is why women body builders lose their tits, they go on a constant bulk and cut cycle), or build more muscle and realize that a vast majority of humans won't even give a shit about a normal amount of fat on your chest.
No one answered on PLG.
I'm going to be going for 1RM pr on bench 1,5 week from now. Should I just do light workouts for upper body next week and let it rest or do one more heavy 3x5 workout next monday?
Enjoy mah 110kgx4 OHP meanwhile https://www.youtube.com/watch?v=6rO0scSvJ2w
After a lot of cardio and losing some good weight I want to start lifting. I want to do SS, but can go to the gym just 2 times a week. Would you guys recommend me a upper/lower body day or a 2 times full body routine?
1.Focus on your Arm Training.
Big Compound Lifts like Chin ups and Bench Press.
1-Dumbell-Rows and Push-ups.
Slow Curls and Tricepextenions or Push Press
try to slide it off.
if to heavy try to elevate with the help of a Little plate by rolling ne end on it.
Clear the last Plate by rowing this end and sliding the last plate with one Hand off.
thenpull the bar out of the other plates.
I don't quite get it
Struggled today for like 30 seconds that felt an eternity after my deadlifts, was pumped out and the last plate on each side (I only lift two anyway, just started recently) was a bitch to get off. Tried elevating a little and sliding, maybe I was just too weak to get the 20kg sliding
managed it kind "inch by inch" after a while, but this has to go smoother some way
Clean and Press
Mechanical Drop Set: Press/Push Press/Jerk
Rows (Kroc and also with two-DBs).
Double Front squat
Overhead squat ( I Know, but it can work)
I've already lost 71 pounds over the past year and some months. I still can't get rid of my fucking gut.
I'm 170lbs right now at 5'11 and while I've never felt better I still have this gut with scrawny ad fuck shoulders and arms
Should I say fuck it and lift huge on a bulk and just up my strength and muscle
Or should I just cardio alot and try to just burn the fat.
Ultimate goal is to get lean and shit
Hello guys! I just came back from my first squat session. I did a 3x5 of 85 lbs. I am doing this especially to fix my posture, I have APT and therefore my glutes are weak. but I feel these squats all in my quads, even if I go parallel - slightly over. Am I doing something wrong? or is it just too early and will I feel doms in the ass tomorrow?
pic related, it's me and my hank hill syndrome
I have slight muscular imbalances from hockey in my arms (right being slightly larger... I'm sure I'm the only one who notices but it drives me crazy) . Will my compound lifts eventually address this? If not, what should I do?
Could be Hormonal stuff.
Diet: Try a low carb ( lower then 200 grams) diet and 4 organic eggs for dinner or something to get a lot of cholesterol.
Sleep: Are you sleeping well and enough?
Supplements: Fish oil, magensium, zinc, Vitamin d3+k2
Training: Heavy compound lifts.
For Arms and shoulders Chin ups and heavy bench and Push Presses.
Pump Training with Hammer curls.
(An idea I'm still trying is a mechanical Dropset for shoulders: Press, Push Press, Jerk
try for 8-12 rep each and with one or two dumbells. barbell is a bit more dangerous.
compouds will help but test with one arm Curls your max for each side and then Train to even the ground.
do one set of One-arm curls/presses/bench press for your right arm and three for your left for example.
Why the fuck do I feel like I am falling apart? Been lifting for a bit over a year seriously, two years not so seriously before that. But all of a sudden I feel like I have a laundry list of physical problems...
>left shoulder stitch when doing OHP, Bench, or when letting go of the bar after squats
>right elbow constantly feels like it's going to pop during bench
>unable to do any bicep work without a stabbing, twisting pain in my forearm bones
>back constantly twitching
>right knee will now pop out of socket whenever any kind of torque is applied, causing excruciating pain, and, of course, the embarrassment of faceplanting because I can't stand until I pop it back in
What the fuck, /fit/? I stretch, I warm up, I take care of myself. But I feel like I'm falling apart at the seams. What I've done so far:
>stopped all lifts that primarily work the bicep (curls, pull ups) until the forearm business goes away
>switched from freeweights to machine for OHP until shoulder starts feeling better, it hurt less on the machine
>purposely slowed the progression of my lifts in an attempt to be more gentle on my body
What the fuck do I do? It doesn't seem to be doing much to help.
Squats are ... ok as a Glute builder.
Try to do Hip bridges (20 or so) before-hand and squeze your ass at the top to activate your glutes.
Also for a bigger ass try Kettlebell swings.
>>right knee will now pop out of socket whenever any kind of torque is applied, causing excruciating pain, and, of course, the embarrassment of faceplanting because I can't stand until I pop it back in
Whatever you do, don't go to a licensed physician.
I have lost quite a bit of weight but now I am stuck. I weigh like 140lbs now and I am still fat...should I keep losing weight until I am like scrawny or what? I hate having moobs at 140 and I have been down to 135 and they're still there...please give some advice /fit/ thanks
Guys, when's the right time to start 5/3/1?
Can i do Wendler's?
Here's a pic with side view...
so keep losing weight until like 118lb skelly then clean bulk or what?
you made some really sick face gains brah
if you're a manlet and still growing (because you look quite young), 118 would still be pretty low, but if you don't mind being absolute skelly this summer, you can go for it. Don't lose weight too fast though, because you'll get loose skin, especially on your belly
Tell you specific exercises and stretches to strengthen the specific muscles and tendons that keep your knee inside the socket.
I had knee issues too. Went to a doctor, told him when what happened. He did some movement tests and found out that my gluteus medius wasn't firing correctly, so my body worked around that by using my tensor fasciae latae instead, which put my IT band under high tension, which twisted the knee out.
You don't find stuff like this out on your own.
I am a 5'6 manlet, 18 years old...but doc says I wont grow anymore...
I don't really care much about being a skelly since it beats being what I am now, 135 with moobs is embarassing so may as well be 118 with no moobs then work back up...right?
Yeah, I guess. I just hate admitting that something is so fucked up that u need a doctor. Lifting is the only thing I have in my life besides school and endless homework, a job that I can't stand, and a fatass girlfriend that I hate. I don't want someone to tell me I need to stop for my own good. I guess I need to face the realiry of it though.
nope, just as a activation before a big lift like Squats, Deadlift or Swings.
A try to get a better Connection to the muscle so you can work it harder.
Best ecercise are weighted Hip Thrusts (quite akward in a public Gym, you need a high confidence for them)
second best are Kettlebell-swings (love them)
If you want to give it go, go for it.
But you'll probably crash, unless you're splitting up a normal amount of volume.
If you want to try to go for a lot of volume, eat at a surplus and make sure to get in a full 8 hours of sleep, and a nice nap or two.
>been weighing myself and eating better this month
>no snacks, added sugars, 1200 calories
>soon after I started, dropped around 4kg in the first two-three weeks (77kg-73kg)
>very happy with results but they seem to come to a halt/reverse a bit recently, assume it's this "water weight"
>just bought a new scale (electronic one since I was using someone elses' and the little arrow in the one I was using was off at times, had to be adjusted etc)
>use new scale, 77kg
So apparently I haven't lost any weight. Any reason for that?
definitely don't go to a doctor. What you need is advice from 18 year olds that probably haven't even been lifting as long as you.
For real though go to a fucking doctor. At the very least just take a small break. Your muscles aren't going to atrophy if you take a week or two break. Let your body rest. Some of that shit though...see a damn doctor.
a few things are likely, most in your favor. you cant assume your old scale just broke down to show 4kg less in that week, you certainly lost them. Your new scale on the other could be showing more, was it a cheap one?
I would say you go with the middle, you're at 75kg atm, the new scale shows 2kg too much and you have lost your 4kg, but gained 2 again
What are some good food/recipe sites? I usually just google a recipe I want but it feels like minesweeper picking the links based on the URL's and I want to know what /fit/ uses (low cal/healthy preferred)
The right side of my upper back (I think teres major based on pic related) is much larger than my left. How do I fix imbalance?
screw your feet in the ground so left foot counterclockwise and right foot ClockWise.
push your kness out.
(you can try squatting with a band around your knees so you have a active reminder)
Feelings of hunger
>gets hungry, stomach begings to hurt, a little bit dizzy and some lack of energy
>after some time stomach stops to hurt, feeling of hunger decreases, dizzyness fades away and energy comes back
>same thing but it doesnt go away
why is this? Whats the difference between those two? Is there any possibility for person 2 to become as hunger resistant as person 1?
Can you do SS as a absolute begginer that never lifted before and just did some cardio years ago?
I ask because in my country ( brazil) every single person states that squats, deadlifts, etc are not for a begginer and should be tried after a couple of months.
Sounds like bulshit but...
ps: i´m slight overweight but nothing that i cant remove with a couple of weeks of diet.
If caught in the Atlantic it's good. Eat all you want. If it is Pacific or from anywhere else the mercury levels can be tuna level. Otherwise god tier food. Them omega3 gains, bro.
My job recently switched to 4 on 4 off working 12 hour days. With commute and fatigue, I cannot realistically imagine myself lifting on the days that I work.
What would be the best routine for 4 straight days, followed by 4 days off?
Is eating 1200 kcals a day to low to lose fat?
I know people everywhere tell you to eat 500kcal deficit from your TDEE but so far 1200 kcal was kinda alright until 2 days ago.
Im 25, 180 cm, 98 kg fatty, have been lifting and running alternatively everyday since mid december. I used to weigh 110 at first.
Since two days ago, my lifting have been harder, I feel little energy, and running seems to burn me out way faster than usual.
Should I actually eat more?
I live in Chile and eat a chilean brand of canned mackerel so I suppose it must be caught in the Pacific. I eat canned mackerel once per week at dinner with some vegetables and a slice of whole wheat bread. Is it acceptable to eat it once per week or should I remove it?
On the other hand I eat canned tuna almost every day at dinner... should I change it? when you guys talk about "tuna" you mean canned tuna, am I right?
My BMR is ~1830 calories/day, I'm eating at 1200 calories a day to lose weight. This should come out to a weight loss of about 1.2 pounds/week.
I'm losing 15 pounds a month, or roughly 3.75 pounds/week. I'm not complaining, as I'm not feeling poorly/sickly, and I'm not going hungry, and I like the weight loss. I am however confused, since I weigh/measure all my food, and count every calorie.
Where the fuck am I going wrong here?
stick with the power cleans
(Great for power and muscle building.)
and add Kroc rows as Assistance (20 to 50 one arm rows with a heavy dumbell)
Or do rows and miss the great effects of power ceans
Any tuna has mercury. Yeah... I would be more worried about your tuna consumption than the mackerel. You should probably eat less tuna. Not every day, is my recommendation. Keep the mackerel though. It's the best fats you can get.
I do about 35 minutes of moderate resistance cardio on my stationary bike in the mornings, and I've only been doing this since the start of the year. Is is okay to begin doing this at night too (I'm thinking of doing more like 15-25 minutes)? I take a rest day every fifth day or so - am I setting myself up for an easy injury?
Any tips to prevent ankle pain after running when you're overweight and run more than 50 mins everyday?
I do warm up both my muscles and joints, stretch, and then run.
I also wear new asics shoes that feel very comfy.
1. Don't run 50 minutes every day.
2. Don't run every day, period. Unless you're currently training for a 100k+ race. You need rest days.
3. Don't run so much when you're overweight.
4. Google "midfoot strike". Watch youtube videos. Perfect your form.
5. Foam roll your calves after running. If you do it right, it can do wonders.
tl/dr; you're on your way to injury. reduce mileage before it's too late.
Train better and you will get less faggot.
Try one arm dumbell presses and with lighter weight OHPs with a long eccentic.
and try to squeze your glutes and brace your abs:
How are you reathing when pressing?
I'd suggest eating at 1500cal, and running less. Possibly even walking that distance instead, walking and running the same distance burns the same amount of calories, it's just that running is gets it done faster, and with added health benefits. Give an EC or ECA stack a go as well.
Even when you're training for a marathon, you only run 4 days a week. Your body needs rest from running, just like from lifting.
Except if "running" means a 12 minute mile pace to you, then run all you want.
I don't know that I can go much lighter and get anything out of it, apparently "untrained" men at my weight can press about 80lbs and I'm at less than half that
big breath in, press up, come down, breathe out, big breath in
Rest days are for repairing muscle. And your fascia. And microfractures in your bones.
And for your body to deal with irritation and inflammation.
Honestly, this /fit/ meme of "running is easy and not real exercise" needs to die.
This may be a retarded question, but is there some magical way to grip during DL? My palms always hurt a lot, the barbell is crushing the hardened part of my skin between the weight and my fingers. If I try to grip differently, I don't get a full grip and the bar slides from my hands.
Loads of people jog every day.
Most people have no problem with 5k a day after some initial adjustment. If you run much more than 20 miles a week, it's better to alternate between long runs, short runs and rest days.
Hey, the only Gym I can afford doesn't allow deadlifts and barbell rows. Not even with the plates on steps, I've already asked that. I want to do a classic strength program and rows and deadlifts are everywhere, how can I replace them? I know that it's a shitty replacement but there's no other way for a while
I will plan and save money so I can afford a yearly subscription in a real gym in september. But in the meanwhile I wanna lift in this one, how can I partially replace deads and rows?
Tons of different things factor into hunger and satiety. Type of diet/macronutrient intake, ghrelin acclimation, insulin sensitivity, etc.
It's very difficult, if not impossible, to pinpoint a single reason why appetite differs from person to person.
If you're easing into it, you're probably fine. People who add a ton of exercise/jump up their intensity or volume are the ones who tend to overdo it and get hurt.
Is 1830 your BMR or your TDEE?
Weight loss is often different from predicted due to several factors: water, glycogen, food in the gut, etc. It's almost never as linear or predictable as calculations make it out to be.
It's honestly preference. If you still want to keep dieting down before gaining, go ahead. If you feel insecure about your LBM, switch to a surplus. Do whichever you feel you can adhere to for an extended period of time. You'll be alternating several times between bulking and cutting down the road anyway.
The only thing you don't want to do is be indecisive. Pick a goal and stick with it for a while.
Doesn't matter as long as you're in a net surplus/deficit, depending on goals.
Somr people like to eat more on exercise days and less on rest, others like keeping intake constant. Both work.
Romanian deadlifts as a surrogate for conventionals. Dumbbell or cable rows instead of barbell.
Neither are exact replacements, but it's better than nothing while you look for a new place.
The barbell should be gripped in your fingers, not your palm. If it's pinching the skin you need to adjust your grip.
It takes some getting used to, but it'll make your grip feel better in the long run.
Check this out for an example:
Romanians tend to break down in form when done really heavy. I would keep them in the 3 x 6-8 set and rep range.
Rows will depend on how heavy of weights are available to you, but can be done for sets of 5 if weight permits.
Keep your pelvis posteriorly tilted. A lot of people go through lordosis to flexion on situps, which presses their lower back/tailbone into the floor.
anyone else like carrying a bit of fat around? i just feel stronger and better when im not lean. kinda trained myself to keep it without going over.
ok, two and a half things:
1. Maybe your shoulder mechanics aren't ok.
Maybe go to some Physical Therapie (ART etc.)
This should boost your strength.
It's completly worth a try.
Old lifter saying:
To press a lot, you have to press a lot.
Up your Volume, try to Train your skill. Press often and add many variations to your normal pressing.
A high Frequency, less reps, more sets.
Try to press 4 to 6 days a week.
Half tip: Train your biceps for your eccentric and squeze your Gutes when OHP.
My BMR. I'm incredibly sedentary, mostly due to a current job hunt and insanely bad weather. ( I'd have no problems walking or running if it wasn't raining ice every day). As such I can't very well count exercise, and doubt cleaning house/doing dishes/ect counts towards much of anything.
As for your mention of food in the gut, since I started losing weight, one thing that has worried me is that instead of having a bowel movement daily, I'm having them once a week-week and a half. Is that normal? I'm not in pain or discomfort. I'm also somewhat surprised because when I do shit, it isn't very much. Kinda surprised my body actually uses so much of what I put into it.
I've been on my spring cut and theres been a problem where I just wasn't hungry enough to actually eat and I feel like it's messing me up. Any solutions?
Less bowel movements are to be expected. If it worries you, add more fiber to your diet. It'll keep things moving along even with a high calorie deficit.
Force yourself to eat. At the very least a protein shake or something. Cutting is fine, extended fasting isn't.
Perfectly fine as long as you aren't getting into too high of bodyfat percentages. I usually set 20% as the absolute highest, and personally feel more comfortable ending bulks around 15%
HEY SOMEBODY HELP ME
ok im tired of being a short REALLY MANLET fat fuck
i can't even run fast
and sometimes > urine foam
i cut soda since last year, bread, sugar, salt on salads since uhm 2 or 3 years ago
so im eating oats quaquer with fruits.. at dinner
some quaker at breakfast with fruits
and a big salad with meat at lunch , salad only with lemon.
and thats it.. a lot of fruits and oats cereals.
, omega 3 pills
drink about 2 lts of water,
and at week i go for a 1 or 2 hours walk.
a doctor on tv said that if you kill running your knees gonna fucking collapse
as you can see... im not the type of fat fuck that eats a lot and i mean like seriou. my only problem is that im really shy and embarassed about go out in a gym or work out in front of people.... im not the fat fuck that cant exist without drinking 2 lt of soda everyday... my problem is that i cant fucking stand working out in front of people
my parents gonna buy a house next month ..
so im thinking about use one of the rooms for "my place" and i have money
and im gonna buy some " gym machines"
now, im between these 2
what is the best ?
im really motivated.. my only problem is that i can't stand work out in front of people
I've been trying out IF because it suits my schedule for when I can eat and i'm used to one big meal after my workout and a medium to smaller meal in the evening but when I count it out its getting to less than 500. When it comes around to get the meal in the middle I still feel satisfied from the post workout so I just skip it. I'll try just the shake or eat less postworkout to save some for around lunch.
what % would you say im at? i realisr im talking to someone on 4chan but im completely unversed on the subject and usually just go by the numbers on the scale to tell me if im at my feel good weight
Read the sticky about nutrition and exercise, and realize nobody gives a fuck about you at the gym.
500 calories isn't going to meet your protein requirement while cutting. IF is fine, but you still need to hit your daily targets, even if you have to force yourself.
Really hard to tell based on the angle and lighting. Absolute rough guess would be in the mid to high teens.
Ab wheel is difficult to program because it's hard to progressively overload the exercise unless you have a weighted vest or something similar.
You don't. If you're planning on losing appreciable amounts of bodyfat, you have to have your weight decrease.
Maintaining LBM while cutting is dependent on high protein intake and heavy training.
If you're really motivated you really should go out of your comfort zone and go to a gym. You will understand that the 99.9% of the gym population doesn't give a shit about what are you doing unless you don't start break etiquette rules.
I would buy the bike, it's a good cardio and you can place it in your room and watch whatever you want in the meanwhile, my rule is keeping the best tv shows for my cardio so if I lack the motivation to cycle I can compensate with the motivation of watching said tv show. It works like a charm, tomorrow I'm excited of watching one episode of mr. robot more than I am excited to go for an hour high cadence workout.
Pro tip. Instead of buying a bike like that, you could use some bike you already have, change the tires and buy a bluetooth-ant+ trainer. There's some sweet software called zwift, you connect your trainer to a pc and have a virtual ride with other people (and there's a lot of them). It could be a good motivation, give it a look on youtube. Remember to buy a proper trainer with wattmeter
all in one machines are total shit, if you really don't want to go to a gym buy a proper gym with rack, benches and shit. But really man, you will grow more as an individual with a good old gym subscription.
>my rule is keeping the best tv shows for my cardio so if I lack the motivation to cycle I can compensate with the motivation of watching said tv show. It works like a charm, tomorrow I'm excited of watching one episode of mr. robot more than I am excited to go for an hour high cadence workout.
This is good advice. I do that with shows that I like and that I've seen before like old episodes of The Simpsons, and Whose Line is it Anyway? I specify that I use shows that I've already seen because I already can imagine what is going on if I have to look away.
How does someone with really long forearms rack the Power Clean? I can't seem to rest the bar on my delts no matter how hard I try, and I end up with the bar just hitting me in the throat.
Nah, I have to look away or else my neck hurts. I watch stuff on my laptop which is on my bed to the left of my bike due to my room setup. I just didn't think that it was worth explaining in the other post.
because it is associated with women and hippies. the isoflavones don't do much or nothing (depending on research). dont listen to /fit/ about food.
they whine about soy but milk (actually has real estrogens that actually do shit) or chickenbreast (contain some of those genderbending hormones found in plastic) are GOAT here and are consumed daily.
the golden rule of everything, dont overdo it.
I just made this but I dunno if it's complete shit
any advice or critique?
or just toss it in the trash?
Is it ok to be hungry when cutting?
Im not used to cutting, and eating less than my body asks has been a living hell for me, and also im worried about not giving enough nutrients to it
Not a fatty btw
Pic not related
Increase wrist flexibility
Stretch lats and elbows
Let go of a couple fingers on the bar
Harsh's sheet? Literally linked in the sticky
Do you have the experience to make your own routine?
I've been lifting just over 2 years now, so kinda enough for myself (I dunno why I put the heading in the middle I really only made this for myself)
but it's almost entirely Greg Nuckols's 4-day routine, just adapted into 7 days to add the Biceps/Triceps from PHAT (with Greg's periodization) and the 2 cardio/ab/forearm days
Does anyone have the video of the guy benching 3pl8 with his back arched like pic related?
hello /fit/, I wanna build a bigger bench and overhead press, currently cant squat or deadlift because of hemorrhoids. I'm coming to an end to my novice gains soon and I would like a program where I can bench and OHP several times per week without creating muscle imbalance. Anyone know of a workout for that type of thing? For legs I'm just running every day until I get my ass veins taken care of.
I'm a bit overweight 5'9" barefoot 155-160lbs
I want to get to 150lbs and I plan on doing mostly cardio and diet. I'll do some bodyweight fitness as well.
The thing I'm wondering is if I should bother having protein shakes and/or any other supplements. Or would protein from my diet be good enough?
I've been eating mostly chicken or daily the past month or so, trying to keep my calorie intake at roughly 2000 calories a day.
fuarrrrkkk brahs, this isn't a question but a small piece of motivation for you that are cutting, or trying to put on muscle. I know the majority of you don't lift for girls---myself included--but it feels good when shit goes well with the other gender
>be dating a chick that I thought was out of my league
>she dumps me and I'm depressed as fuck
>decide to start cutting
>fast forward to today (1 year after breakup)
>talking to new girl that's easily an 8.5/10
>I'm 10% bodyfat
>joocey as fuck
>be out getting food with my girl
>bump into my ex with her group of friends
>she says hey to me
>have to introduce my new girl to my old girl
>introduce my ex as a "friend"
>ex is visibly angry when I don't tell her we used to date
>fast forward a few hours later
>get a text from my ex's girlfriend
>she tells me that my ex is super pissed/sad
>I ask why
>"because your new girl is prettier than her and you're like... super ripped now"
>lel I'm still baby gains mode
don't even care if you fags believe me or not--feels good mane. We're all gon' make it. Pic unrelated.
What's the verdict on flank steak? The macros seem solid enough.
Depends how sensitive you are to stimulants.
It could be anything from a muscle to a structural imbalance. Try stretching and mixing in some unilateral exercises.
If you're hitting your protein goals and staying within your calorie limits, you don't need whey. It's just a high protein, low calorie source.
It's normal. As long as you're getting adequate protein and your micronutrient/EFA intake isn't suffering, you should be fine.
is just an ab wheel enough to target obliques? i go diagnolly outwards with my wheel when i go down in combination with center direction, i just don't feel a burn there the next day like i do in my abs
How come these things have so many more calories per gram than other long grain white rice brands?
How do I fix a muscle imbalance in my back? ( between right and left obviously) Everything I've read is mostly about barbells but I don't feel like I'm isolating the left side of my body very well with that
I've also got an old ankle injury which has pretty much caused my right leg to be stronger and more dominantthan my left leg as well making it even more difficult
Unilateral work can help. I had trouble retracting my right shoulder properly on barbell rows, switching to dumbbell rows and focusing on using my lats really helped.
It's not a bad program. It's also not the miracle program many people make it out to be.
There's nothing wrong with running SS as a beginner.
You don't need a complete routine dedicated to abs.
That's normal. Keep in mind that even when you "isolate" the obliques, you're still hitting the rectus abdominis as well.
Creatine timing doesn't matter unless you aren't at saturation.
BCAAs are unnecessary if your protein intake is sufficient.
How do you find a gym partner friends are lazy fucks. I want to find someone who's huge so I can copy his routine at lower weight the problem is I won't be able to slot him reliably what do?
>im a lazy fuck
>I can only find lazy fucks to lift with
>how do I find gymbros who are cool with lifting with a lazy fuck
>there can only be one lazy fuck and let it be me
Just start a fucking routine
If I want to learn how to fight and actually get into a fight in a gym setting, what martial art should I learn? I was thinking boxing.
How unhealthy is this diet:
Sometimes a granola bar
This big-ass plate of chicken biryani
How much more weight should I lose/bodyfat% estimates?
Lost 40 or so lbs in the last 6 months and i'm tryna get /abercrombie calendar/ mode
On Bench press when im holding the bar up and lowering i shake like an old man even with only 40kg, its been about a year since I lifted and i never used to shake, its probably just me being weak, right?
try getting tighter when youre pressing. retract shoulder blades, bend the bar inwards(you should feel pressure against the outside of your hands) and tuck your elbows, should help you stabilise
Lately my groin has started hurting after squatting. It's more a soreness that goes away after a few hours/a day. Is this normal? I'm doing SS, so the large amount of squats probably doesn't help.
>further above or out; higher in position. (of a letter, figure, or symbol) written or printed above the line.
>(of a planet) having an orbit further from the sun than the earth's.
>(of the ovary of a flower) situated above the sepals and petals.
Incline is superior, do you even english?
going to leave for 2 weeks on vacation, no gym access.
can i just train like fuck for the 2 days before i go, because overtraining won't affect me, since i have 2 full weeks to recover?
is that how it works?
please tell me it is.
i just did like 20 fucking sets of shrugs alone...
set a couple PRs too..
plan to demolish myself again tomorrow.
the plate itself is 45lb/20kg (unless you are /owg/ in which case it might mean 25kg, normally oly fags just say how many kg they lift tho)
however, when someone says they lift lmao1pl8 (or just one plate) it means one on each side.
so 20kg on each side, and the 20kg bar, so 60kg or 135lb
really sleepy but want to workout
should I transverse downtown oakland and risk getting stabbed at night to go to the gym or rest and wake up early for the gym?
your stance is probably too wide and/or your toes are pointed too far out.
find a nice middle ground.
make sure you aren't pronating or supinating your feet (think of your foot having 4 corners you are trying to keep anchored down as you squat)
You are if that's your starting position, your hips need to be lower, try and present your chest forward, your spine should be neutral and your shoulders should be over, slightly behind the bar.
Had lower back pain due to me stupidly squatting too heavy, took a week off gym due to sickness and to repair back, when I go back, apart from form, is there anything I can do to prevent back pain from happening?
isolation exercises a shit, do front squats (or cleans, if you want explosivity) for quads.
also i don't train bicep outside of yate's row and chin-up, and they are pretty proportional.
do a couple reverse curls from time to time, but that is more for the brachialis and forearm..
doesn't really matter in the long run, i would just save the volume for a more worthwhile accessory like shrugs (your traps can never get too large as a natty)
if you don't even lift, nah.
if you do,
fix form, lower weight higher rep with flawless form as rehab for back
>is there anything I can do to prevent back pain from happening?
prevent spinal flexion
>is that how it works?
more or less, go crazy have fun, don't injure yourself.
dumbbell work, to build up your stabilizers
bench (dips are a chest movement too)
doesn't matter, you are over 20% you need to keep cutting.
i recommend IF
any gym that does full-contact (with pads and shit) sparring is gonna be legit.
mma/muay thai/kickboxing would be my recommendation if you want to learn striking.
judo is great, and really fun. bjj is a meme, but for a reason, it fucking works. most fights go to the ground (especially if you do judo), and if you know what to do once you are down there, you have a huge advantage.
all of these martial arts are bullshit, and the only true martial art that counts in a street fight, is ameri-do-te
trappy is right.
you should use one of "her" routines
pretty shit routine in all honesty.
also i got 300 pounds for $250 at sports authority (it was even on sale for $200 at the time)
so if you go for poor quality, you might find a decent deal.
honestly i would drop the weighted training and do plyo shit for legs.
if anything train glutes still
no, she is obese. pic is high test.
I have a complementary appointment with a personal trainer this Saturday. How do I get the most out of it? I already have a diet and routine largely in order with weeks of MFP logs to back it up, I just want somebody to make sure my form is on point.
My buddy has this routine he does for tris and chest and I think it's really dumb, but what do you guys think:
4x10 incline bench
4x10 chest press
4x10 tricep rope pushdowns
4x10 tricep cable extensions
4x10 chest cable flys
Is that too much?
I'm trying to loose weight - the aim is like 10 kilos. My belly region hast the most of it. Would sit ups help with making my belly smaller, or it should be just loosing fat. ?
so I just woke up with the entire right side of my body aching and my left side feeling next to nothing, so I guess I'm gonna try to do some dumbbell exercises to see if I can get it to make some gains before I just give up and kill myself, my question is how do I fit them into my routine (SS) without being in the gym for 5 hours at a time?
I want to adopt a healthy diet, /fit/. Tad bit chubby(1.82 m and 90 kg) and sedentary. So for a sedentary person, what should be the ratio between carbs, protein and fat & on what deficit should I go for weight loss?
Spot reduction isn't possible, the most situps will do is make your back sore.
Just focus on losing fat (protip: lifting burns shitloads of calories)
Don't go full retard with accessory excercises. Just throw in some curls, french presses and rows.
I think I injured my back, it looks like the onset of scoliosis. I'm blaming poor squat form and having to carry a bag over a shoulder for extended periods of time. Regardless, I'm stopping squats for a little while.
How can I keep my leg gains? My 2pl8 squat is my best lift. Will leg pressing be enough? What about core strength, how do I keep that ?
Yeah it seems pretty retarded. If he can handle this much volume he must be using babbyweights or disregarding form.
Either way BB compounds will take care of his needs more efficiently. Good luck convincing him tho.
Then just ask him for form tips on the compounds
You should stop carrying a bag over one shoulder instead. Fix your squat form and deload if you have to. Do low weight, high rep deadlifts. Walk barefoot as much as possible or get some of those minimal shoes.
As someone that has lived off the microwave for most of my life, how should a beginner handle the diet aspect? Going cold turkey on old foods and all of a sudden just try to cook shit?
I have a fast metabolism and would think that as long as I get enough protein in me then I should be okay to start with....?
Dips 3xF (once I reach 12 reps I'll do weighted)
Pullups 3xF (once I reach 12 reps I'll do weighted)
>How should a beginner handle the diet aspect?
Boil rice in a pot according to the instructions on the package.
Dice whatever vegetables you think you might like. Throw them into another pot. Throw in 2 pieces of frozen chicken breast. Boil for 20 minutes. Add tomato sauce, hot sauce and salt.
Make this your daily supper. Start experimenting with different veggies, sauces, spices. Try frying it in a pan instead once in a while.
Oats and milk for breakfast. Whole fruit and nuts for lunch.
>I have a fast metabolism
No, you don't. Read the Sticky.
i've been cutting on 1500 calories for the past couple of months, and my weight has stalled at 90kg. am i doing something wrong? i'd cut more calories out, but that's going to make getting enough protein a lot harder
This is going to be a long shot. Help me sons of Zyzz.
I'm /r/ing a comic panel picture of two men discussing how it's better they wait to find the 'perfect' women until later in their lives (in the comic they were around 30 in the last panels, I guess), whilst the comic shows how slutty women can be before they settle down with the men and don't want to have sex because they are tired.
You know the one.
19, 176, 16.5%, 80kg. opinions on my new routine? been training for 3 months, currently cutting down to 10% bf.
leg press 3x10
hamstring machine(?) 4x8
shoulder press 4x8
lateral raise 3x10
parallel bars raises 3xmax
lat pulldowns 3x12
rowing T-Bar 5X8
lat pulldowns 3x12
bench press 4x8
dumbell press 4x8
seated bar curls 3x12
sorry if some of these names don't make sense, i'm a eurofag
Is it a problem if every month or so I'll do a shit that comes with a fair amount of bright red blood? When I wipe there's no shit on the paper, but bright red blood.
Disclaimer: I don't take anything up the bum, I don't have any bum illnesses and it's not painful.
Yeah, i know spot reduction is a myth, i meant that if sit ups would make my belly firmer and stand not so upfront :D And I lift too
Internal hemorrhoids, worms, or anus damaged from low fiber diet. Nothing life-threatening. Go to a doctor, it's an easy fix, and having blood and shit in direct contact is an infection risk.
Last night I got of the bed wrong on my ankle or something simple along those lines and now my ankle feelstrap like it has a minor twist. Just wondering if it's okay to squat on it tonight and how to prevent this type of stupid injury in the future.
Been on the 25mg/200mg x3 stack for 2 months. I also do intermittent fasting for 18/6.
Anyone know if i can stack Yohimbe HCL during my fasting in addition to the EC stack? Or is it usually one or the other? Got about 10-15lbs of fat to go before i'd want to start taking fat equally across my entire body so that my abdomen shrinks more.
6'1 175. down from 240 (absolute heaviest) in August
my lower back hurts after doing 5x5 squats to depth (im lifting 70kg). im trying to get my knees to a 90 degree angle my hip drive just puts stress on my lower back and leaves me sore. I'm planning on deloading to fix my form too see thats the problem.
what does /fit/ think of pic related? Is it good for cardio, or I just stick to running for that?
>Anyone know if i can stack Yohimbe HCL during my fasting in addition to the EC stack?
Don't. You're on enough stimulants as it is. There's no reason to risk a goddamn heart attack.
I guess you could cycle off the ephedrine once the tolerance becomes too high and use yohimbe during this offtime though.
Any of those pull-up bars you can mount in doorways are easy to put up and take down in seconds.
The one I had ruined the doorway though.
Anything that gets your heartrate up will work for cardio. It's that simple, really.
Some things lend themselves better to intervals, such as the rowing ergometer for example.
I'm cutting calories pretty heavily. Around 1k-1.5k if i'm lucky, due to low budget at current time.
So long as I upkeep my macros, should I continue to do SS? For clarity, I started SS 1 week ago, and I now have 1pl8 on every compound except bench and OHP, and could push DL to 2pl8 either next session or by the start of next week (it's saturday tomorrow for me).
Should I continue SS on a big cut, or should I do another routine in the gym? I do Squats, Bench, Deadlift and then assisted pullups, leg press, bicep curls and either dumbell rows or overhead tricep extensions.
I do 3x5 for everything. I warmup with bar followed by small weight, medium weight and then test my current max for 5 reps and if I can do more I add more weight and complete 3x5.
I'm 6'1, 220lbs down from 230-235 in a week, am noticeably skinner in clothes but not noticeable with my shirt off.
>then test my current max for 5 reps and if I can do more I add more weight and complete 3x5
You're not supposed to do this. You add a fixed amount of weight to what you used last session and you go with that number. You're not supposed to "find your current max" every session. Now, this fixed amount will be bigger in the beginning and smaller towards the end, but still, you're not supposed to "test" yourself every session. Just add a little to the bar every time.
Also, do at least 8 reps on all the assistance exercises, particularly the arm isolation stuff.
Leg presses are pretty pointless in a routine that already revolves around high frequent squatting.
do the lighter version of SS. Back extensions on workout B instead of powercleans/deadlifts. This will allow you to make some more progress on a calorie deficit.
Check the wiki out: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>You add a fixed amount of weight to what you used last session and you go with that number
Oh okay cool I've only been using the wiki and google-fu to help me and google searches really only told me to add weight if my current max is getting easier. But I'll just keep adding 5-10kg each session and see how that goes, thanks man.
I like the leg presses. I just enjoy the feeling of pushing 100kg with my feet, even if I can't do it on a squat, but if you think it's pointless I'll just stick to squats for my leg gains.
I really enjoy deadlifts though. I haven't tried the power cleans yet, I don't feel I'm quite strong enough to do them seriously yet. Will have to try the lighter version to see if i get better results.
Dont follow this guys advice, ever. The only way to address muscle imbalances is not to train each muscle differently. Perform the same exercises at the same weight for both muscles. You have to wait for the lagging muscle to catch up or else you build a muscle imbalance. It might seem retarded but its the only way to make sure you dont shoot yourself in the foot.
One damn thing i took from my PT is that fixing muscle imbalances is time consuming.
i feel yah brah. deadlifts are fun, but the more you progress the harder its going to be. Also do power cleans when you can deadlift your body weight. Make sure you watch plenty of videos on form, cause they are the trickiest and most technical lift out there.
Should I bother starting with a strength routine if my goal is bateman mode with maybe bit bigger legs? I still want to work on strength though so could I reach the physique first and then work strength afterwards without getting much bigger?
Late Dec. - early Jan. weighed about 315lbs. Did some healthier eating (but not a full blown diet) and did some walking. Mid - Late Jan. weighed about 307lbs. Feb. 1st weighed myself at 300lbs. Started my full blown 3000 cal diet and exercise (14 exercise circuit, 1 set high rep for each workout. At least 30mins of cardio to myself, on workout days I add 30mins more to my cardio cause of treadmill). On Feb. 8th, started my EC Stack, full dosage, and today on Feb. 12th I weighed myself at 290lbs. before hitting the gym. Is this a good weight loss pace? This was my final week of circuit and going to start SS on Monday. How realistic is a goal of at least 250lbs by July if I keep on working out at this pace?
Form check pls?
I have crazy APT and a history of snap city lower back, not from lifting though.
Can I live off of this?
5 large eggs
150g cottage cheese
125g chicken breast
and some random available veggies (apples, bananas, whatever i find - up to 200 calories).
comes down to 1663 calories, 135g protein, 93g carbs, 82g fats.
>there certainly are but lack of stretching may not be your problem, whats the story of your knee pain
Basically its just a noticeable discomfort whenever I run and occasionally when I'm working out. It's hard to describe without coming across as a bitch, but I literally cannot run without my feeling a throbbing, almost grinding, sensation in my knees.
Thread almost dead. Gonna post anyways.
Guys, I'm becoming obsessed. I have one glute (while leg really but glute is main concern) smaller than the other. And don't tell me it's in my head because it's literally atleast 1/3 smaller.
It's all I think about. When I sit, stand, walk. That butt cheek. I can feel the difference, and I hate it. I've been trying to isolate it for months now but nothing.
One-legged squats, barbell lunges, Bulgarian splits, front squats, back squats, donkey kicks, leg presses, abductor machines. Every exercise I shift my stance, position whatever, I think about that cheek so hard. I try so hard to activate it. But no matter what I do, I feel it in my left (bigger ) side. I tried working my legs to failure last night thinking that if I can break that stronger leg down, I'll be forced to use the smaller one.
Today, only my bigger leg is sore. I'm going fucking crazy. What the fuck do I need to do. Please help me.
When I'm at the bottom of the squat with heavy weight like with a new PR my squat goes uneven, like one ass cheek rises higher than the other, I don't feel it but my gym bro says it's definitely happening, is it a flexibility problem?