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I'll make this nice and easy:
can someone give me the best routine for hypertrophy? one that requires going to the gym as few days as possible? (Ideally 3-5 days, not 6 or 7).
I know Starting Strength is shit, and strong lifts. It seems to me that PPL is the best consensus, but I don't know how to make a good routine.
I'm right now 5'10 and 159 pounds, at what weight should I stop bulking and start cutting?
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help
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stronglifts + dips and chinups
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>>42459993
kys, SS and SL are garbage
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What is the optimal macronutrient split for a clean bulk?
I just started a bulk and am doing 20/60/20 PCF. But conflicting sources tell me otherwise
What has worked for you in the past?
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bump cus i saved the cruz.jpg
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>>42459746
Protein up to 1.65g/kg, the rest about even split (by calories) between carbs and fat, usually leaning on the carbs.
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What program would you recommend to take my bench press from 245 1rm to a 315 1rm over the course of a 8 months? I've been counting macros, bulking, and hitting the plates seriously. I was on le-reddits Ivysaurs intermediate program and figured I wanted to get serious.
I don't want to sacrifice squat or deadlift to get there though.
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>>42459732
Run smolov Jr for bench, during the cycle squat twice a week and dont deadlift. It won't sacrifice your squat and deadlift at all, you will be detrained in deadlift which an be a good thing when you finish the cycle.
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>>42459844
Thanks! I'll try a cycle of it out. I have heard bad things about smolov jr frequency, but that might just be from people who bench 400+ and have very different percent of max requirements then me.
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>>42460216
I have ran smolov twice for squats and it is king. Highly recommend it.
Anonymous
How do I loose cheek fat? 2017-08-10 03:04:20 Post No.42459728
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How do I loose cheek fat? 2017-08-10 03:04:20 Post No.42459728
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How do I loose cheek fat?
Anonymous
2017-08-10 03:04:20
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Is it even possible? I have a babyface and this seems like the only way to get rid of it.
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>>42459728
Lose fat overall
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>>42459728
fix your testosterone / estrogen levels
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>tfw 6'0, prince of lanklets
Could a consistent routine of HIIT cardio (hill sprints in particular) build muscle when bulking?
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Anyone from STL? I'm looking for a new gym since mine is so small at the moment. Also anyone go to the center of clayton?
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Anonymous
Any tips for gaining/losing weight in target areas? 2017-08-10 02:39:40 Post No.42459499
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Any tips for gaining/losing weight in target areas? 2017-08-10 02:39:40 Post No.42459499
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Any tips for gaining/losing weight in target areas?
Anonymous
2017-08-10 02:39:40
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Hello /fit/, first time poster on this board so could be off topic. I am a 150 pound, 5'6 female with average build. My hips tend to be slightly bigger than my chest (34B-32C).
When I gain weight I tend to gain it on thighs/hips but that's also where I lose weight. I want do decrease in boobie size so I can achieve my calling to be a thicc bitch loli. Is there any ways to achieve this? I'd do pretty much anything, help!
Pic related; she's hot.
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>>42459499
>spot reduction
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>>42459544
Thank you, anon. Omw to sticky
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>>42459499
Sauce on this pic ?
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So I'm 23 and I've been having trouble getting hard during sex, and I'm pretty sure it's at least partially performance anxiety. It's more like when I barely know the girl I become quite self conscious and uncomfortable, but I've been having a lot more sexual encounters recently and want to know if there's just any techniques one can do to get themselves in the mood better.
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I was you. Getting /fit/ helped. So did ditching porn.
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>>42459386
stop watching porn and stop being such a bitch
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>>42459404
I'm about to have gay faggot "fucky-fucky" sex with your adult son.
Anonymous
Snacking on that shit, bad move? 2017-08-10 02:19:36 Post No.42459312
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Snacking on that shit, bad move? 2017-08-10 02:19:36 Post No.42459312
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Snacking on that shit, bad move?
Anonymous
2017-08-10 02:19:36
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This is easily the tastiest snack-material food I know, I kinda eat it as a complement at every meal.
Is it safe to munch on these whenever I want to? Or am I just setting myself for dietetical failure because carbs and shit?
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>DEAR QUADS HOW HAVE YOU BEEN, MAN
>I'M NOT FINE, FUCK DEEP SQUATAN
>ALL OF THESE DOMS YOU'RE SENDIN
>BEST THROW SOME FREE BAR BENDIN
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Anons who have gotten /fit/, how do you let go of the past? Like how people treated you worse before you were /fit/, especially girls who rejected you? I would really like to mature as a person and let go of my hate but its so hard.
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Hating them only makes you as ugly inside as they are, pity them and go about your own life. Holding on to pointless grudges over trivial bullshit only weighs you down and keeps you from spiritual gains, bro. You hating them won't make them see the error of their ways, you hating them won't magically alter history so that they weren't shitty, all it does is turn you in to them. Be more. If you really want to change who you are, I suggest getting some zen in yo life, try reading The Fourth Way.
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Don't get pissed at women for wanting decent looking guys. Imagine this:
Would you accept a fat ugly chick as potential fucking/dating material? Girls are just as shallow as Guys are, just accept it and move the fuck on.
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>>42459180
if people treated you bad for no reason then they're cunts and you should forget about them.
If you got rejected by girls in highschool or something like that then only you are to blame because you could have started working out after the first rejection.
Then again, girls at that age only need to exist to get boyfriends, while guys that aren't at least 7/10s need to put in some work.
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/Fit/ What's in your protein shakes. I'm thinking about switching to:
Milk
Oats
Protein Powder (adv on what kind plz)
Maybe peanut butter
Would ice cream or bananas be too bad?
pic not related
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Could someone suggest a good and modestly priced running shoe that wont rape my legs? Need a new pair and my last nikes fell apart.
Also running general i guess
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run barefoot like you are built to
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>>42459097
>running in shoes
virgin detected
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>>42459202
Shit never thought of that.
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>only a beta deals in alpha/beta absolutes
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>he killed them all, even the natties
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is this achievable natty?
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>>42459069
>only
That's an absolute
You're a beta confirmed
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How many roids do you think she must be taking to get those manish looking cheekbone?
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>>42458992
Is this achievable natty?