I've been doing bodyweight training for a couple months with little to no improvements in strength. My guess is that I've been eating WAY too less.
How much kcal and protein in grams should I aim for on a daily basis, in order to effectively build muscles? I work out three times a week. My stats:
Age: 23
Height: 189 cm
Weight: 73 kg
314 Posts / 33 Images
View this topic
>>
How do I quick scope?
>>
File: 1457994665044.jpg (133KB, 537x720px) Image search:
[Google]
133KB, 537x720px
>>36471754
People who work out using bodyweight generally need to eat twice as much as a person who lifts because of something to do with your bodyweight slowing down the flow of proteins to your muscles because of all the bodyweight being put on them
do you understand?
>>
It's almost like when you're doing no weight exercises with dozens of reps that you're way outside the hypertrophy range
File: 1458300475202.gif (2MB, 245x250px) Image search:
[Google]
2MB, 245x250px
Is this decent progress? I'm on a PPL routine.
Dumbbell press went from 50lbs x 6 > 90lbs x 6 in two and half months.
My weight has increased to 155lbs > 157lbs. I'm on a 400 calorie surplus. My protein intake is 0.6g per/lbs.
Posture gains have increased my height to 5'10 > 5'11. Still have a slight slouch but it's getting better.
I'm not taking any supplements or protein powders.
26 Posts / 11 Images
View this topic
>>
Good thing you created a thread just dedicated to bragging about your mediocre progress
>>
>>36471730
Not trying to brag. Curious to see how other noobs are doing.
>>
File: IMG_2256 4.56.52 PM.jpg (3MB, 2242x2835px) Image search:
[Google]
3MB, 2242x2835px
>>36471730
If I wanted to brag, I'd post pics of my gf.
Pic related, it's her.
Anonymous
good albums to listen to while working out 2016-03-21 19:26:33 Post No.36471585
[Report] Image search: [Google]
good albums to listen to while working out 2016-03-21 19:26:33 Post No.36471585
[Report] Image search: [Google]
File: The 1975 - I like It When You Sleep, For You Are So Beautiful Yet So Unaware Of [Target Exclusive] (2016).jpg (21KB, 585x585px) Image search:
[Google]
![The 1975 - I like It When You Sleep, For You Are So Beautiful Yet So Unaware Of [Target Exclusive] (2016).jpg](https://i.imgur.com/SwLQl6w.jpg "The 1975 - I like It When You Sleep, For You Are So Beautiful Yet So Unaware Of [Target Exclusive] (2016)")
21KB, 585x585px
good albums to listen to while working out
Anonymous
2016-03-21 19:26:33
Post No. 36471585
[Report]
[View this topic]
who else listens to whole albums so that you don't have to pause your workout to skip songs? post albums you like
>both of the 1975 albums
>sunset tree by the mountain goats
>made in the am by one direction
>sixteen stone by bush
>any of the killers albums
i've got weird tastes but whatever. need some new shit though
62 Posts / 13 Images
View this topic
>>
File: maxresdefault.jpg (149KB, 1280x720px) Image search:
[Google]
149KB, 1280x720px
I've been loving the front bottoms lately. Their first album is in YouTube with a free download ( it never came to cd), it's called I Hate my Friends
>>
>>36471585
why would you listen to any of those albums when working out
>>
>>36471671
idk lol it's just the kinda music i like. not the best for working out though, hence this thread
File: hard-boiled-eggs-horiz-800.jpg (43KB, 800x533px) Image search:
[Google]
43KB, 800x533px
Can i get allergic reaction just from eating egg whites?
11 Posts / 1 Images
View this topic
>>
>>36471477
are you allergic to eggs? Never heard of that.
>>
People can be allergic to eggs, yes.
>>
Assuming you are allergic to egg whites. How are we supposed to know?
Anonymous
not gonna make it general 2016-03-21 19:13:17 Post No.36471402
[Report] Image search: [Google]
not gonna make it general 2016-03-21 19:13:17 Post No.36471402
[Report] Image search: [Google]
File: 0375 - CrSU1F0.jpg (16KB, 228x357px) Image search:
[Google]
16KB, 228x357px
not gonna make it general
Anonymous
2016-03-21 19:13:17
Post No. 36471402
[Report]
[View this topic]
>cutting perfectly all week
>mum buys a box of my favorite chocolate cookies
>at calorie limit eat whole box anyways
>contemplate suicide
who else here stuck trying to permacut
78 Posts / 13 Images
View this topic
>>
>>36471402
cutting is a lot easier when you live on your own and can gorge on delicious delicious asparagus
>>
File: 1437556283516.jpg (35KB, 224x220px) Image search:
[Google]
35KB, 224x220px
>>36471408
>asparagus
>>
>>36471850
>being 4 years old
>cutting
pick one
File: 1451140282751.png (14KB, 646x720px) Image search:
[Google]
14KB, 646x720px
https://www.youtube.com/watch?v=sQlgYFsLLsM
Post yfw when the motivation to get big finds you
13 Posts / 6 Images
View this topic
>>
>>36471359
I never know wether guys like that are just random buff dudes, or if they recieved some sort of training.
>>
File: 1458165168371.jpg (102KB, 387x468px) Image search:
[Google]
102KB, 387x468px
JUST DO IT
>>
>>36471359
>those arms
FUCK i wanna get that big
File: fdhmzE1.jpg (687KB, 1493x2737px) Image search:
[Google]
687KB, 1493x2737px
So pic related is an ex friend.
Can you tell if he's natty or not?
All I can tell is that he's not the best.
13 Posts / 4 Images
View this topic
>>
what is this pasta
>>
>>36471212
He's a Jew
>>
Lighting / myspace angle and back arch. Legs are small as shit. Hard to say.
Anonymous man
People are lazy as fuack 2016-03-21 18:46:57 Post No.36471041
[Report] Image search: [Google]
People are lazy as fuack 2016-03-21 18:46:57 Post No.36471041
[Report] Image search: [Google]
People are lazy as fuack
Anonymous man
2016-03-21 18:46:57
Post No. 36471041
[Report]
[View this topic]
So yesterday I went on a "how to get out of skinny fat mode thread"
I gave OP some advice on how I got out of the skinny fat mode with a cutting diet I did while working out at the gym every 3 to 4 days. I also showed my before (skinny fat pic) and after pic (with is more of a skelly me but out of the skinny fat mode).
OP did not beleive that my results were a 2 month progress.
I can not believe how lazy people on this board are, it's too fucking easy to cut, the hard part is to get big as fuack. I literally I'm lazy as fuck but all I do is cut, meet my macros and work out 3 to 4 times a week. Quit being extremely lazy as shit and you will see that is too fucking easy to get out of the skinny fat mode lazy motherfuckers
90 Posts / 12 Images
View this topic
>>
>>36471041
'Ok'
>>
:)
>>
>>36471041
Can I smell your fart?
Who pornfree here? Trying to cut porn out of my life, do you see any benefits?
How often do you jerk it?
Do you use any other stimulation such as audio or purely fantasy?
108 Posts / 23 Images
View this topic
>>
I fap over POV porn or imagination.
They seem sorta healthier to me. I always have better orgasms and rarely get fappers remorse when I fap to those two. Dunno why.
>>
Why are you falling for this shit? You're like the girls who believe in astrology.
>>
I no porn 3 year
Scrotum become edematous, subtle woman see, subsequently dick erect
Evaluation now, no porn fap resulted stage 4 testicular malignancy, spread distributed several location
Pray for Aleksandr
In search of miracle
File: mcdc7_rotator_cuff_injuries-8col.jpg (78KB, 632x444px) Image search:
[Google]
78KB, 632x444px
Hey guys, my rotator cuff is absolutely fucked. Any of you guys fixed it through the surgery? Did you manage to regain full mobility and strenght in the shoulder? How long did the rehabilitation take?
12 Posts / 1 Images
View this topic
>>
>>36470855
How old are you??? Tyipical RC tear patients are like 60+ man are you sure that's what it is?
Most of the post-rehab stuff you hear takes this into account, so these people aren't exactly high-performance athletes to begin with. If they can go from not being able to lift their arm due to humeral head scraping their acromion every time to being able to brush their hair then that's a win for lots of people. There's still gonna be months of rehab before it heals and is "back to normal".
Surgical consultant for an orthopedics company here, ask away.
>>
>>36470855
I dont know how to fix it if it is fucked already.
But here is advice for anyone donig shoulder exercises or people who start having shoulder pain.
Do not fucking do neck press/behind neck OHP, just dont fucking do it.
If you do DB shoulder incline bench, dont point your elbows outwards/to the sides, that will fuck your rotator cuff just like OP. POINT YOUR ELBOWS FORWARDS.
> Anon, i tried it and i needed to drop my weigh by 20 lbs because it was too heavy
Yes motherfucker, the DB shoulder incline bench pointing your elbows forwards targets your shoulder way fucking more this way.
Tell me how often did you have soreness in your front delt? Yes, me neither. I did this exercise 1 day and boom i was fucking sore in my front delt as fuark.
>>
>>36471115
Thanks for the answer.
I am 27. I'm pretty sure it's mechanical tear. I damaged it working out before, but it always managed to heal almost fully after taking a break from the gym.
I hurt myself on a motorbike back in september, hurt a lot, decreased mobility and all this stuff. My shoulder healed a bit over the course of two months, but in december I had a minor accident (fell of the stairs - I know) and landed on my butt, supporting myself on my arm. Woke up next day with horrible pain, literally crying from pain. It is march now, and I suffer from decreased mobility (well, the shoulder is mobile, but everyime I do certain movements, I can feel excruciating pain). It simply won't heal on it own. I'm going to see a doctor this week, and I'm afraid I will have to go through surgery, whatever helps,
Guise....
its time to confess your fit sins
Name at least 2 things you did in the past month that was detrimental to your gains to be forgiven by our Savior, Zyzz, or forever be denied entry into Valhalla
>ate 3 donuts last week
>training legs only once a week
>I was spotting my friend on bench and thought it'd be funny to fart on his face, he ended up finishing that last rep out of pure anger
95 Posts / 12 Images
View this topic
>>
I just ate a cupcake someone brought into work for a birthday
Holy fuck I feel awful. What was I thinking.
>>
I had 2 beers last night, forgive me heavenly father
>>
I drank more soda than water yesterday :(
File: 1457564507237.png (148KB, 1160x420px) Image search:
[Google]
148KB, 1160x420px
i have two choices
>5'9 extreme skinnyfat body 160 lbs
>choice one: wear hoodie and sweatpants to hide shit body but look like autistic weirdo
>choice two: wear normal shit but look like a weak emasculated faggot with a shit body, who also has fluid filled tits because I
'm recovering from gyno surgery
which one brahs, will get me overall less negative attention/less feeling like shit? been going with choice 1 so far but it's starting to get retarded.
15 Posts / 1 Images
View this topic
>>
>>36470634
btw I'm 17% bf
>>
>>36470634
>>36470647
Holy shit you are insecure as fuck. Kill yourself
>>
>>36470634
It's not your clothes, your gyno or your body.
It's your low self esteem that keeps making you doubt yourself.
Stop finding new things to hate about yourself, lift and try to be a more happy person.
File: 1458541192162.jpg (70KB, 610x817px) Image search:
[Google]
70KB, 610x817px
/fit/ how do I get this body?
at my current job, I'm starting to get muscle due to the fact I lift a lot of heavy shit at work, i'm always on my feet, but I want to progress and get a muscular curvy body like these girls
How do I continue on this path?
I know there's a lot of resources, but most women's workout tips are for soccermoms who don't want their ass and tits to sag
I want to look like I could lovingly beat the shit out of someone
15 Posts / 2 Images
View this topic
>>
File: 1458540924474.jpg (117KB, 736x909px) Image search:
[Google]
117KB, 736x909px
>>
Girls have to read the fucking sticky too.
Tits or gtfo
>>
>>36470610
but most of those are for men
I want to focus on the muscles that won't make my waist thicker or give me a man ass like some of the girls you guys post
File: 1434142612223.jpg (140KB, 634x543px) Image search:
[Google]
140KB, 634x543px
I know it sound silly but I can't stop compulsory eating carbs (candy, chips etcetera)
Iš there any helpful videos or literature to help overcome it or only solution to simply man up?
15 Posts / 4 Images
View this topic
>>
>>36470554
Im with you,OP. I have such a sweet tooth that I think I might be sugar addicted. It keeps fucking up my cut. I just cant stop eating sugar
>>
File: 1438264130670.jpg (55KB, 642x746px) Image search:
[Google]
55KB, 642x746px
>>36470580
Yes, but I feel like an animal who can't control his urges, I mean I workout real hard for two or more hours to compensate for it , but I think this isn't right path. I must learn to control my hunger.
>>
Swap out for veg and fruit.
When I cut I just chow down on garden peas and cook huge meals of veg that are low in kcal.
Anonymous
Blue Pill Me On Oat Meal 2016-03-21 17:12:19 Post No.36469937
[Report] Image search: [Google]
Blue Pill Me On Oat Meal 2016-03-21 17:12:19 Post No.36469937
[Report] Image search: [Google]
File: rs_1024x759-130524140206-1024.Oatmeal.ms.052413_copy.jpg (172KB, 1024x759px) Image search:
[Google]
172KB, 1024x759px
What's so great about it?
11 Posts / 2 Images
View this topic
>>
it's cheap, easy to prepare and provides decent macros
>>
high fiber
high micros
good fats
low GI carbs (if you care about GI)
when cutting it fills you very good
>>
>>36469937
Better than cereals
THAT'S IT