What's a good source of potassium and phosphorus?
>>39520168
Regular salt contains a fair bit of KCl as well as NaCl
Bananas for phosphates
>>39520168
Elemental potassium and phosphorous. Literally 100% of each.
>>39520536
I second this. Try to swallow the chunks whole
What do you guys think about the westside barbell conjugate method?
http://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-users-guide/
>>39520102
not useful for 99% of the twinks on this board.
I love louie tho
>>39520110
I'm thinking about giving it a chance, or at least make a variation of the program for me, see what works and what doesn't for myself.
I wouldn't box squat and variate so much the lifts, at least not with the frequency they recommend.
Love the idea and the importance they give to abs though.
You've gotta eat a ton and sleep a ton to make anything of it. Its not aesthetics based at all so if you cant tolerate getting a little pudgy then don't bother.
Started to work as a gardener, what gains should I expect by brooming like 6 hours a day and the rest working with hands?
>>39520092
Forearm, grip strength, and Mexican gainz.
>>39520092
Not much op. Just some rough ass hands and tired shoulders. KYS probs.
>>39520092
Are you a natty gardener?
>A gallon of milk a day? Boy, are you retarded?
>You've been doing deathlifts?
>Is that something like planking?
>>39520068
Fuck you, nigger.
>You're only 5'9?
I fucking hate barbell rows
How the fuck do i do them properly
you stop doing them
seated rows
>>39520007
>bend over
>keep your back straight
>pick the bar up to your body
>lower it to its original position
>congratulations you did 1 rep
>repeat steps 3-4
>???
>profit
Lifting 3 times a week for 6 months
145lbs 5'8"
Deadlift 185lbs
Squat 135lbs
Bench 105lbs
OHP 85lbs
Help
As long as you're making progress, you're fine.
Sounds like you need to eat more
>>39519838
Push yourself (add more volume) on your mainlifts and do a shitton of accesories. If you hit a plateau it's usually because you need to strengthen other muscles and stuff.
Shit diet plan aside is the starting strength workout plan good for building muscle?
>>39519718
Reg parks beginners and greyskull are better in everyway
It's mostly for strength. I used it so I could learn how to squat, deadlift, bench, and OHP.
I just do a PPL routine
>>39519718
anything is better what you are doing now
Why do you lift? Pic related for me.
9.5/10
t. britbong
>>39519492
Gross
>her
Any Orthobros currently ovserving the nativity fast?
10 days in and the effects on energy are becoming more significant. How drastically can I expect my gains to diminish by the 25th?
I did it last year but decided not to this year.
Last year I lost a bunch of weight and my lifts took a pretty big hit. I lost ~20 lbs off my bench and ~40 off my deadlift. OHP stayed about the same and I can't remember what happened with squats, but I remember that was the biggest drop, but it was also what I gained back the fastest.
>>39519490
>christcucks
kys
>>39519568
IS this guy natty?
Source:
https://www.youtube.com/watch?v=fJhaixM7nFg&t=214s
>>39519253
Are you retarded or just baiting?
>>39519276
Neither, I am honestly puzzled, if you go and see his progress over the years seems pretty slow/steady.
Protip i bench more than you faggot
>>39519253
>Sticking to the Basics
>while blasting test
>Strict OHP for 110 lbs 5x5
>Delts still aren't popping out, at all
What the FUCK
I know this is still DYEL territory, but I expected them to stick out even a little.
Do I have to hit 135 for reps until I can see some progress
Genetics/insertions mine are round and pop and I'm pretty fat just with defined arms. Keep going though
I'm a manlet and I started seeing it when I hit 120x5
>>39519236
>5x5 lifting scheme
>expecting mass gains
u a dummy
3x5 Military Press
Then
Front Raises 4x10
Face Pulls 4x10
DB OHP(with wide lock out) 4x10
Shoulders take years of volume to pop my dude
or just takes roids :^)
Should I even bother working out my legs?
I see all these hyper Chads with huge upper bodies and small (normal sized) legs, and somehow it doesn't look comical, it just makes them look even wider.
I've always been memed into working out legs, and been told it's the most important part to work out by gym memers in the past (I do love squatting, though). But now that I am more red pilled, putting an emphasis on legs just seems like a waste of time. Nobody is going to mirin' your legs but gymcels and you won't be able to fit into any good pants (you'll be left with wide and shitty pants) and it will take away from your overall frame. It's also a great way to injure yourself with that much weight pressing down on your spine 3 times a week.
Am I right in the fact that working out legs other than every once in a while (or perhaps a few sets of squats a week) is a waste of time and perhaps even a bad thing to do?
I am thinking of perhaps only doing 2-3 sets of squats a week when I start bulking, only to hold onto what I already got.
>>39519028
Work on your neck, traps, delts, forearms, upper back, and glutes to achieve Chad mode
Everything else is just ancillary
>>39519028
What do you lift for? If you're an athlete you def want to work out your legs, as most of you power for most sports comes out of your lower body. If you just work out to look good and pull girls then fuck legs. When you're standig in the club those sluts won't wonder whats underneath your skinny jeans, they'll check out your arms.
Will drinking milk make me grow bitch tits?
Also do you drink milk anons?
nah i don't drink that shit
>>39518910
I have drank soo much milk and never got bitch tits. That shits from dyels who drink milk and other high calorie drinks but don't lift. Soda will give you much bigger bitch tits cuz it's straight sugar.
I'll drink about a quart a day of skim milk.
I don't have tits.
If I reduce my calories for a defecit but my diet still has a bunch of fat and protein what kind of weight will I lose since like its still a calorie defecit and I still have a bunch fat with it. Will I lose muscle, fat or both?
Food ex: Sausage, cheese, steak, pork, peanut butter, bacon, beef. Yes I'm fat but I wanna cut
Pic unrelated
HelloM
>>39518884
>what kind of weight will I lose since like its still a calorie defecit and I still have a bunch fat with it.
Depends on the size of the deficit.
>>39518884
the truth is that you will lose fat first
that's what fat is about
just don't push carbs in between meals
when you let your body hungry for a while is uses the glucose in your blood as it is faster and easier to metabolize but after that, it switches to fat
but is you push in a waffle or a little chocolate every time you get hungry (get the insulin kick of die pleaded blood glucose) your body will not switch to fat as a fuel or at least it will not be that efficient at burning it
I am now @ 6.5-7% bf from 20 last summer... I usually eat once a day and let my body burn fat for 20 hours ... it is very hard regimen to practice
so keep your deficit and let your body feel the hunger for a while. That way it will now it should burn some reserves
Switchin to fish for my main source of protons over land animals. Always liked seafood, by the way, but it always seemed like a bitch to prepare.
>>39518172
Enjoy your mercury poisoning and retarded babies, Pleb.
>>39518193
>hes a poorfag who can only afford canned tuna
How's it like being american?
here's a tip at the risk of sounding weeaboo
If you like sashimi like I do, try and source real wasabi (hon wasabi) or better yet, get actual wasabi root and grate it yourself. The wasabi most places have outside of Japan is just dyed horseradish. Real wasabi is a bit sweeter and the spiciness is milder.