QTDDTOT

>>29683906
Don't get sick.

you don't. you rest until you're better then carry on.

Brah, your gains won't disappear if you take a week off.
Just chill.

gains come and go slowly unless you stop eating. a week or two off from lifting is nothing. even a few months break is usually overcome after a handful of workouts.

>>29683993
don't listen to this dude.
there was some black dude who went to prison, and when he got out 5 months later, he was a skeleton because they had no equipment there.

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>>29683906
Dumbshit, you rest and eat until you're well again, then go back to the gym. Attempting to train while ill will just prolong the illness, plus you're being a selfish dick spreading your germs all over the gym. Stay home.

>>29684052
cool story bro

>>29684052
That's five months, not a week.

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obesefat weeb here. I want to start lifting, what routine should I pick?

>inb4 read the sticky

>>29684282
SS + GOMAD

>>29684282
read the sticky. and no don't do SS + GOMAD

>>29684282
yes, you were in here before you read the sticky.

>>29684378
fuck off

>>29684282
SL and cardio

>>29684378
Eat a dick cunt lord

>>29684378
report this faggot shit

>>29684384
whats SL

>>29684422
meant for >>29684388

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Can you get too flexible to be strong? At what point is stretching and flexibility detrimental to gains? Or is it at all?

>>29684401
>>29684392
>>29684384
WHAT DID I MISS OUT ON

does lifting burn a lot of calories or very little? because I have heard both

>>29684422

stronglifts 5x5

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>>29684458
have you ever watched men's olympics? of course not. being flexible will never spoil your gains. ever.

>>29684743

it's tough to say b/c it's very dependent on rest times, total volume etc. always makes me ravenous after doing it though, so that's some indication

>>29684743
I want to know this also, pls someone, answer

>>29684763
as compared to cardio and other workouts id say it doesnt burn that many calories. Not to say you shouldnt still eat afterword tho

>>29683906
Sickbro here as well. Haven't worked out since Thursday. I can't stop coughing out phlegm and feel weak as shit. Hell I can't even clench my fist properly.

Just keep eating like a motherfucker

>>29684743
The actual act doesn't burn that many. Recovery burns a little, but not that much. Less than cardio in a given time.

>>29684743
not a lot. a typical session, 200-300 tops. it's more of an afterburn effect (raised metabolism)

if you want to just burn calories, that's cardio

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beginnerfag here

had no problem today with 105 bench press 4x8 but couldn't complete even two sets of 12 for incline bench press at half the weight. the fuck?

After doing a PPL for the past couple of months I've made great gains but I've decided to switch to SL 5x5 on Monday to increase the big 4. Thing is I don't think SL has enough volume. I'm gonna add 3 sets of ab wheel rolling at the end of each workout. Anything else I should add for overall general strength? I am home gym master race, my set is
>squat rack
>bench
>perfect pull up
>oly bar and some plates (gonna buy more)
>ez bar

>>29686042
your muscles aren't used to the volume I would say. When I started lifting I would try doing push ups after all my chest exercises and I just couldnt. After my friend told me to do dips for chest and I couldnt do one of those either. Only way to get past he muscle fatigue is to keep pushing past it.

Is there a way I can squat without weightlifting shoes until such time as I get some? I plan on buying some Romaleos or Adipowers but I just won't have the spare money for a month or more.

>>29686237
yeah, running into this problem a lot. i'm doing multiple exercises per muscle group so after a few sets I feel like death incarnate

Tried front squatting at 45/65 lbs for 5 reps or so each set

My fingers started hurting pretty bad. This was literally my first time trying it so my form probably wasn't all too great (bro tried to help). Will this hand pain during front squatting go away? It's not sore or anything today. Bro said it was probably just cause I never did it

>>29686288
it's sorta like cardio, you run further the more you keep running. Increasing volume will help in the long run, just keep at it

>>29686332
cool. thanks. i wanna make it

>>29686257
either in flat shoes like vans or converse. if you want you can place some plates on the floor with your heels raised

>>29686328
ran into the same problem when I started front squatting. the most common thing is just the act being uncomfortable in itself. fixing it all you do is just keep squatting and it wont be such a limiting factor

on my spare time whenever I remember I use one hand to pull down fingers towards my shoulder for wrist flexibility for a couple seconds and I switch hands

is there any way to get thicker wrists? I have thin bitch wrists

>>29686378
GH

Don't overdo it.

>>29686378
forgot to mention, before anyone says deadlift, I can't cuz my back is fucked from an accident.

>>29686388
GH? growth hormone? what does that even mean?

>>29686378

farmers walks are an adequate deadlift substitute

>>29686347
>if you want you can place some plates on the floor with your heels raised

That's what I was thinking. I just don't have the ankle mobility to go ATG in flat soles yet but I'm working on it.

>>29686391
DLs dont get you thicker wrists but thicker forearms

>>29686405
yes it's growth hormone. if you're in your early 20's with a slight possibility of open growth plates your wrists could grow. but other than that there really isn't anything you can do for thicker wrists but it really isn't that important for general strength training. get bigger forearms and you wont worry so much

>>29686451
if you want to go ATG practice with body squats but instead go heavy on low bar squats. before and after your workout stretch and try getting that ankle mobility, it will come.

Not the same thing but I couldnt touch my toes until I started stretching pre and post workout with toe touches (atleast attempting them). Just takes time, along with everything else

How do I improve my bench, I've been stalling on it for a couple months while my other lift progress well.
Stats. RM
Squat: 100kg
Bench press: 80kg
DL: 150kg
OHP: 75kg (made it today)

>>29686378
Wrist pull ups and wrist curls
Be sure to put tape on the pull up bar

>>29686529
eat at a caloric surplus and just bench more. throw in dips (weighted if you can) and dumbbell bench

>>29686499

I can't touch my toes right now either which is especially bad for me because my arm span is greater than my height (192cm vs 182cm). My left hip joint pops at certain positions too and my shoulders have terrible mobility and strength. All stuff I'm working on though.

i've taken a job where i'm two weeks on, two weeks off. when i'm on i have no access to a gym and not a lot of free time

i've been doing ss for several weeks now and have commensurate lifts. i've found i like lifting a lot. is it possible to keep getting stronger with my odd schedule? if so how?

>>29686160
Rows, reverse curls, calisthenic squats(shrimp and split) lateral raises

>>29684052
five months is twenty weeks, not one you fucking sperglord

>>29686529

how is your OHP so high and your BP so low?

>>29684743
Lifting burns calories, recovery burns calories, maintaining muscle burns calories. Lift bitch

>>29683906
>how does /fit/ keep up with gains when sick and unable to vigorously exercise?
You don't. You lose gains while you're sick which is why you're careful not to get sick.
Anything you do to improve or even maintain gains either draws out your sick time or flat out makes you sicker.

>>29686529

your OHP seems like a push press at that ratio. Try fixing your form for all 4 lifts

>>29684821
HIIT will burn heaps of calories amongst after burn which will be a lot higher too

>>29684458
In track, sprinters are advised not to static stretch because the more flexible your muscle is, the longer it takes for it to fully flex during a movement.
From a literal and scientific viewpoint, you literally lose power from the weight moved over time aspect

>>29686556
I'm already cutting m8, so should I stop worrying about any progress?
>>29686571
I guess is because I used to do only military press last year, until now I'm doing full body routines.
>>29686586
I do it strict press. no help from legs/hips.

>>29686595
Not to mention you actually increase your chance of injury stretching before working out.

>>29686599

sorry but unless you weigh something like 100kg and literally just started doing the other lifts, this all seems pretty dubious. Assuming your form is actually good for OHP, your form is either awful for the other 3 or you literally just started doing them

>>29686562

bruhs help ;_;

>>29686728
How much stuff can you bring with you?

>>29683906
Hey guys, how do you cope with injuries? i have an appointment with a physio but im getting extremely depressed cause i can't bench or ohp

>>29686819

not a lot. i think whatever i can fit into checkin luggage and a couple carryons

Is it impressive to be able to do 1/2/3/4?
Also how long does it normally take to reach it for a fatty?

>>29686909
Be creative man. I'm thinking Kettelbell. Maybe a duffel bag you can fill with rocks or whatever when you get there.

doing SL and cardio. Should I eat at, above or below my tdee? At 20%bf but want noob gains too

Skinny fat guy here, I don't know if I should cut or bulk, I have skinny arms and a bit of belly... I'm currently doing my version of "strong lifts" (because I only have a bench and no squat rack), my workout program is something like:

Workout A:
>Squats 5x8
>Bench Press 5x8
>Barbell Rows 5x8
>Some diamonds pushups
>Some bicep curls because why not

Workout B
>Squats 5x8
>Overhead Press 5x8
>Deadlifts 1x8
>Some dips
>Planks

I used to jog 2 times per week but I'll change that to HIIT. Any thoughts? What should I be doing? Bulking? Cutting? Is that program kinda OK?

I feel lost.

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I'm 24 and I'm considering getting braces put in.

I'm not sure why they didn't do it when I was a teenager, but my parents are willing to cover the expenses.

Is it worth spending 6-8 months with that shit making you look like an autist, for better facial aesthetics going forward?

>>29687244

if your teeth are really wonky yes

otherwise i'd just tough it out thru the rest of my adult life

>>29687244

Get Invisalign

>>29687300
>>29687300
They're not that bad, I guess thats why no one bothered to do anything when I was younger. I just don't know how to weigh the pros and cons. I could just see it as part of a bulk/cocoon mode period.

>>29687324
The main thing they would fix are my canines, which protrude a little bit. They could do Invisalign, but it would take twice as long/be twice as expensive/wouldn't be able to completely fix the problem.

>>29687244
Getting /fit/ takes years. If it takes half a year to get your mouth /fit/, and have it stay /fit/ for the rest of your life, I'd consider that a good investment in yourself.

Especially since bulking can take six months as it is, and that shit kills pussy game just as much as mouth gear would. Go for it.

So, I just realized I'm becoming a fatass neckbeard, before hit the gym and getting /fit/, should I start with some exercise routines at home?, I don't want to humillate myself at the gym and look like a rookie.
Im reading the sticky right now

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>>29687435
The idea of humiliating yourself at the gym, while understandable, is illogical. As long as you're doing the compounds, not faffing around on useless machines, and wear gym-appropriate clothing, no one will even notice you're there. No one goes to the gym to judge other dudes.

Consider going really early/really late in the day, though. You won't need to jockey to get at the bench.

>>29687451
thanks

>>29687445

Don't rub your feet on the floor too fast or your matchstick legs will catch on fire

>>29687445
thank you hungry skeleton

Chinups are a bit easier for me than pullups. Is this normal or does that mean something is lagging behind?

>>29684052
>nigger
I bet they didnt have his stack either

Is there any form of exercise you can do if you've got an anal fissure? And continuing to take whey would keep my shits soft, right?

>>29687574
>tfw you're worried about getting fecal matter into your bloodstream every time you shit

It's not a good feeling.

Just keep taking your vitamin supps and don't eat shellfish until it's gone. Good luck, anon.

>>29683906
take a painkiller and fucking lift! Just don't do any squats or deadlift while really ill to avoid snap city!

So I've gotten a lot of conflicting data on just how much protein I should be eating. The two main numbers that keep popping up are 1g/lb and 1.5g/lb. Some sources say 0.7-1g/lb. So what's the truth?

>>29687734
Depends on if you're cutting, maintaining, or bulking.

>>29687651
No. You're cut is pretty good, but it's winter. Bulk for the next five months and squat. You've got dyel ass legs. Cut again when summer rolls around.

For the record, you look good (no homo), you just haven't made it yet.

>>29687763

Cutting atm until probably the end of the year, maintenance for a couple of weeks and then bulking.

>>29687651

Why does this dude keep deleting his picture?

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>>29687734
Same guy that replied first. I generally go off percentages for diet. As for overall protien consumption, bulking can be .8, while when you're cutting your fat and protein have to go up, and protien will be 1.5. Can you get away with just going 1g/lb all the time? Yeah. You aren't competing.
also, my diet percentages. I'm cutting.

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>>29687734
>>29687853
Also, here's when I take protien and which kinds. Keep in mind your total daily intake includes your meals. Also, you don't have to use a whole scoop if it puts you over. Don't waste that shit.

>>29687853

OK cool, thanks. 1g/lb is what I'm currently eating. So since I see it in your pic there I'll ask; is keto/low carb hugely advantageous for cutting or is it something that a beginner like myself shouldn't overly concern themselves with? I've lost 35kgs in the last year just eating at a deficit and doing callisthenics+LISS and I think I've just recently dipped under 20%bf which is why I'm getting ready to start bulking with weightlifting.

>>29684282
Strong Lift 5x5 and cardio. I swim in addition to SL. Maybe running is more your thing? HIIT is most efficient way to burn fat. #1 way to loose weight if you're actually obese: halve your caloric intake. you don't even have to work out. just eat less and you will definitely look better over time.

I have the SL app on android. if you pay premium he let's you add in the only two exercises that are worth the time (and are good arm targeting compound movements). under hand pull ups after A and dips after B. body weight until you can hit 3 sets of 10 then slowly add weight. only ever 3 sets.

>>29687937
Keto is used to keep as much mass as possible when you cut. It's also the fastest and most effective. With that being said, it requires the most discipline and hardest to find food for. I do it when I go over my bf% limit (16) and didn't catch it before I hit 18-20. Or, if I need to start bulking again immediately (in the army. can't waste time on cut, need to plan around field exercises and shit). Keto only lasts 3 weeks or less. Until you meet your target bf, or 3 weeks. Whichever comes first. Keep going, nomy friend. Cut to 8. You're closer than you think. Try Keto out if you have enough discipline. You have to, no fucking shit, stick to the plan. If you go outside it, Keto is a waste.

>>29687999

Alright, I'll keep all that in mind. There's more than 3 weeks left before year's end so I may do keto during that time. Thanks for the help, man.

dyelfag here

been doing high-bar squats just because i can't figure out the bar position in low-bar

the bar wants to travel down on me, also it rides the bone of my lower scapula. You shouldn't need to support it with your hands right?

When will they learn?

>>29687992
What's your question?

I just got my neighbor into weightlifting. he says his knees are already fucked, so he doesn't want to squat.


how can i help rehab my neighbor's knees so he can squat like a man?

Does running or walking long distances improve your weightlifting leg moves for example squat?

>>29683906
I don't get sick.

>>29688019
>lower scapula
forget i said 'lower'. it's closer to 'upper'.

I gorged really hard on a pizza today (I haven't eaten that much in a REALLY long time), do I need to starve myself tomorrow to make up for the damage I did today?

Will pullups replace OHP for a while?

>>29688233

No. You should be doing both anyway.

How do I stay motivated? Beer is very tempting...

>>29688171

No. That's a really fucked up habit to get in to. Just don't do it again. Are you cutting? It sounds like you were just overcome by cravings. You should refeed once every week or two depending on your bf% to restore your glycogen and leptin levels and combat cravings.

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Has any other beerbelly bro made it to abs ? :(
Do any of you have such progresspics

>second work out

pls don't give me crippling DOMS lasting for 3 days again

>>29688257
Yes I'm cutting. I'm just worried I screwed up my progress in one day because of this pizza.

Guys, ive been an idiot and did some very small bulks and cuts and now I wanna cut for real.

I'm 6'0 and ~210 lbs right now generally cutting. Getting my proton requirement while cutting, would I generally be able to get some small gainz still or will I look like a skellington when I get down to my ideal weight?

Hurt back, cannot squat or deadlift, yes I've seen a doctor for it, what do.

>>29688287
What did the doctor say?

>>29688273
Eat nigger

Not OP but I'm skinny fat trying to lift and burn fat. I'm doing SS but eating at 500 cal deficit. Won't I stall on my lifts soon?
Then what, do I bulk and increase weight every day again?

>>29688277

lol stop fretting. You're not going to gain 5kgs overnight from some pizza. Just refeed and you'll be fine.

>>29688273

>not revelling in DOMS

I miss the shit out of DOMS. It made me feel so good to be so sore from doing something I know was good for me. Just eat properly and foam roll.

Guys I've been doing Stronglifts and I have huge muscular legs but all my other muscles are non-existent. What happened?

>>29688306
Did you even read the book?
Post your lifts

>>29688238
What can I do to substitute OHP then?
got light tendonitis that makes it pretty much impossible, still manage pull ups and pushups on fists tho.

What does frequency and volume mean in bodybuilding terms?

>>29688285
You will mantain your muscle mass and look like a skellington

Probably a silly question but when you quote your lift numbers do you include the weight of the bar?

>>29688285
If you want to make gains while cutting down BF%, eat at maintainence and recomp.

>>29688398
bar weight always included

>>29688398
Everyone includes the bar. A one plate lift is therefore considered to be 135lb.

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Am I doing it right or wrong?

AxAAxAx

A
squat 3x5
bench press 3x5
DL 3x5
Hammer Curl 2x10
Lateral Rise 3x5
Triceps kickback 2x10
Weighted Crunch 1x15

It's been three week since I started lifting.

>>29688415
>>29688417

OK, thanks. Uh, another silly question: which size plate are you referring to when you just say "plate"?

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When deadlifting.
Do you only pull with your legs?

>>29688435

Think of it this way: you don't lift the bar. You push the Earth away from you with your legs, driving through your heels.

>>29688440
Thanks, I'll try this.

>>29683906
newbie lifter here, 4 months in and all my joints are sore as shit from pushing myself too much and it's causing my strength to drop a fair amount, should I take a week off to rest?

>>29688456
>29688456
that means your form needs to be improved.

Im in the same position, my elbows are fucked right now from improperly doing squat form. Fixed it thanks to based Rippetoe.

>>29688465
yeah but should I take a week off just deload everything by like 20%? admittedly my form has been dropping with the rapid weight addition.

>>29688471
I took a week off and it helped. Had to deload 10% though.

>tfw addicted to gym so afraid to take off extended periods of time
>tfw hoping my hip flexor will be fine by tomorrow

I've never really done cardio consistently (I fucking hate it) but I want to start doing cardio once a week at least. Any recommendations/routines?

>>29688352
>got light tendonitis that makes it pretty much impossible

Are you doing high reps arms? and/or curls

Try cutting out any curls/tricep stuff and reduce reps on other arms exercises - but go heavier

>>29688420
>Am I doing it right or wrong?
>AxAAxAx
you're doing it very wrong. read the fucking sticky

>>29688420
Full body master race
Just go 3 times a week axaxaxx

Hey.
if you were 70kg and 1.73cm tall with a very out if shape body.
woild you eat at caloric deficit, maintenance or caloric surplus?

>>29688517
Im not sure of any good cardio for beginners but jumping rope is one if the best there is.

>>29688555
I would eat at maintenance because as a noob you can still build muscle and lose fat this way. 70 kg is an okay weight for 1.73 m.

>>29688549
Would it suffice? I have 30% bf atm

I am scared of going outside.

What is the best cardio I can do in my home gym?

There is also a local pool, but I don't know how to swim.

Please help, I need cardio in my life.

>>29683906


This is why I set up an independent New Vegas free from NCR control...

Been doing SL for a month and I'm still going up on everything except for my bench. My bench has been stuck at 40kg for a very long time and I have no idea why. Should I eat more? or could it be just a form problem?
>inb4 babbyweight

>>29688828
>Should I eat more? or could it be just a form problem?
could be either, or both.
start counting calories or just eat more and ask someone in the gym to check your form

>>29688788
need
h e l p
e
l
p

Im currently having a problem with my recovery. I have only been squatting for roughly 2 months and have been doing a low body routine since I injured my shoulder(AxAx). Every time I go to squat after the 48 rest period my glutes and hamstring are still ridiculously sore from last time. Is there something that can help with recovery? Atm im NEET so I literally sit down all day. Is that most likely the problem? (I did get a bike recently and have tried riding for 30mins a couple times everyday to see if it would help)

>>29688429
20kg or 45lbs is lmao1pl8.

>>29688870

Ah, thought so. Thanks.

I'm a grown man and I can't ride a bike. Embarrassing, I know. How hard would it be for me to just buy one and teach myself?

I just ate a massive breakfast and got reminded I have to work out in like half an hour. What 2 do?

>>29688627
Yes sometimes i feel like going 2 times and still making gains
It all depends on how much you eat

iam 5´10, 65kg. If i eat 200 cals surplus, i still get some gains, right? Ive gained some noob gains already. I want to get to 70kg then cut. Any advices? Maybe i should eat at maint and wait until i stall then eat more?

>>29688591
I see. if I have thirty percent bf.
How long does it take to get down to %8 at maintenance?

>>29688788
Punchbag?

>>29688788
you can still do pullups and running at night so nobody can see you, like me.

My stomaching is bothering me. What can I eat, that I can make myself to stop feeling like shit?

>>29689130
Drink some caffeine free tea, soda biscuits, ginger ale and lots of water.

>>29688920
Don't worry about your weight for the first while. Capitalize on the noob gains you can make, and squeeze them while you can. You'd be farther ahead to not weigh yourself, get your lifts up until they stall completely, THEN cut.
Don't eat at maintenance when you first start. If you're only 65kg, you'd be farther ahead to eat at 500+ and make really good gains. Cutting is for when you have the strength with higher bf%. That's what I'd do myself. I wish I could go back and do that.

>>29688914
Go work out in half an hour :^)

>>29688939
Impossible.

Should females bulk?

>>29689276
Aight time to cut.

>>29689318
Only if you let me take a sniff of your socks after a heavy squat session

>>29688920
>5´10, 65kg
eat more
a
t

m
o
r
e

>>29687244
do it
you won't look that bad, theres see through braces that dont look like you have railroads in your mouth and it's definitely worth it

My routine goes ABxCDxx, so should I be eating at a caloric surplus too on my second rest day in a row (sunday)?

I feel like this doesn't contribute to recovering my muscles anymore and is just gonna get me unnecessarily fat?

captcha: his uni pays
>mfw this is true in belgium

>>29689318
Depends on your goal body. Generally, I'd say yes though. Just don't go overboard on the calories.

I want to buy whey isolate for the first time, but I don't have a clue which one to choose on the product's page. Some sizes seem way cheaper but I don't understand what's the difference that could explain the price difference. Can someone enlighten me?

http://be.bodybuilding.com/store/opt/whey.html

Is it normal, when you're hovering around the lower teens in bodyfat% (right before abs basically) and you're natty but take creatine, to be rather soft most of the day but the second you start lifting each body part/muscle that gets worked out swells and gets a mean pump, and by the end of my workout I've got abs and shit? Or maybe it doesn't help that I drink a SHITLOAD of water everyday.

It's not OK
Do pure SL with chinups and maybe DB rows, shrugs and BB curls. Instead of back squats do front squats, RDL's and leg curls.

Add shrugs on non-DL days, DB rows on non-pendlay row days, curls on non-chinup days. Chinups on deadlift days.

And get a fucking rack, ASAP

>>29689428
Is 100 kcal over maintenance too little? I feel like 200 would be too much. I'm currently going 100 over maintenance and I keep reading that it's not gonna do too much. Maybe I should raise it to 150.

>>29689943
200 is still nearly nothing. Remember that 7000-8000 calories surplus are a kg of bodyweight. So having 100 surplus daily means you'd gain
one kg over 2 months. Eating maintenance +500 isn't gonna make you fat..

Also eating at +200 is too small of a surplus because you can't measure everything down precisely and you end up either eating at maintenance or at a bigger surplus.

This is life gains and I will answer any question that might be related to this so I can find out what's the issue I need to sort right now.

I am studying what you would call CS with the specialty bioinformatics and genome research.
I like what I do, but I can't believe how much I suck at maths.
The schooling is free so this doesn't bother me.
but fuck. I have a hard time learning the stuff they teach and everything is so academical, like full of definitions and sentences and no number crunching.

I am dreading the math and even when I use khanacademy and solve everythig I need as a baclground (algebra) I forget again how to do it.

How do I get over this procrastination and dread?

Oh and I either tired or I need to piss.
even sleeping enough hours isn't enough....

I trying to man up, try to cram the stuff and learn it, yet it's so strange the way they teach it.

How do I understand mathematics?
I have no idea...

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SO i go to gym 4 times a week ~1 hour sessions, at 19.00.
Should i get recovery drink that has 50%50 carbohydrates and protein, or mostly ~80% protein? If i would get the ~80% protein drink i would eat something else with it during the evening.

>>29690009
>Eating maintenance +500 isn't gonna make you fat..
But isn't that too much for a female?

Does anyone have info on the routines adie used?
Like in chronological order?

>>29689943
300-500, seriously don't worry about weight gain, 300 surplus is one pound every almost 2 weeks

>>29689428
What does "overboard" entail exactly? Like over 500 calories?

>>29688035
Squatting below parallel, even if it's only bodyweight, will help unfuck his knees.

>>29688080
Not really. Running does do some glute development.

>>29688171
No; human bodies don't work on a strict 24-hour cycle.

>>29688287
Get healthy.

>>29688828
Form problem; I'll put good money on it. Video and analyze.

>>29688856
Cardio will help with leg DOMS.

>>29689402
You're overthinking it. Look at calorie surpluses on a weekly schedule, not daily.

>>29689469
Get the one with the fewest ingredients.

>>29689943
It depends. I'm on a 200+ over maintenance because I'm older and fat goes on fast.

>>29690050
math.com will help.

>>29690236
Over a 500 Calorie surplus usually results in more fat gain and minimal, if any, additional muscle.

Please someone help me: >>29690039

>>29690299
>Over a 500 Calorie surplus usually results in more fat gain and minimal, if any, additional muscle.

Wut? But calorie surplus = muscle gain as long as you are lifting well, right? How can an over 500 kcal bulk result in no muscle gain?

>>29688352

wall assisted handstand pushups? probably rougher on joints than your regular ohp tbh

>>29690197

I get a sufficient amount of protein in without needing to eat meat.

OBVIOUSLY meat is important, so what meat should I eat everyday for dem micronutriants? I don't need them macros.

Preferably I need something I can buy and keep in the fridge for a week.

>>29690448
wat?

how should a deadlift warmup routine look like?
I usually do 0plate, 1plate, 2plate and then my working set, currently at 3.5plate

>>29690535
Start with -1plate

>>29690535
bumping for interest

I warm up just like you, don't know if it's the right way

>>29690323
it doesn't, he's a retard

What is best resource on how to do pendlay rows?

just got my first lifting belt and I've watched a few videos on how to use it. Learnt about intra-abdominal pressure, but nothing about belt position.

Any tips on where about to position the belt and anything anyone could add on how to use it?

>>29690584
https://www.youtube.com/watch?v=ZlRrIsoDpKg

>>29687222
bump...

Hey guys, should I work my abs while bulking?

>>29690506

>>29690696
yes

>>29690696
Do you want bigger ab muscles? What the fuck kind of question is this?

>hey guys, should I work out while bulking?

>>29690687
Why isn't it possible for you to do SL, because you have no squat rack? You seem to do squats anyway... I'd recommend to stick to 5x5 instead of 5x5. 8 reps make more sense if you decrease the sets, like 3x8.
I'd still advise you to stick to 5x5. The curls are fine, I wouldn't do the pushups, though. Make sure to eat like a motherfucker. (So bulk, don't cut)

>>29690696
work out the muscles you want m8

>>29690735
*instead of 5x8 of course.

Am I an autist if i repeat /fit/ maymays while working out? When I'm done, I say, 'shoo shoo gainz goblin!' while cleaning up

Homegym masterrace btw

>>29690754
yes

I want to bake something that requires butter. Is there a healthy alternative?

>>29690837
saturated fats arent unhealthy you fucking retard

>>29690815
don't pretend you're not going to start doing it oo.

>>29690851
Then what's unhealthy?

>>29690535
bump

Maintaining a healthy omega 3:6 ratio seems impossible to me, unless your diet is basically composed of salmon and shrimps or you drink fish oil from a bottle.

This means everyone is far from having said ratio, with people with poor nutrition being even farther away.

Does this mean I really should care that much about it? I mean, I just can't see any way to make it work.

>>29690735
Sorry, forgot to clarify. I can't squat a lot of weight since well, I might fail and without a squat rack that would be shitty. Thanks for your suggestion!

>>29690869
how you pair your macros and how much you overeat/undereat

>>29690960
Get yourself some squat stands then or join a gym. You are doing DL 1x8, too, even though they don't need a rack. Doesn't make sense to me. Same with Rows etc.. So do your squat thing but stick to SL 5x5 for the rest, eat like a motherfucker and maybe add accessories and you'll make it.

>>29690960
>>29691020
And don't get frustrated if you don't change that much during those 12 weeks. Look into the report, the change isn't that big for bulking guys. As long as your lifts go up it's fine, you'll have a good foundation after the 12 weeks to build the body you want.

>>29691016
You are confusing gaining/losing muscle/fat with being healthy/unhealthy.

The kind of fats you eat does have a long term effect on your health. You wouldn't cook with canola oil, would you?

To the other guy: I don't know about butter being specially bad. You might want to check out coconut oil/butter if you are looking for a saturated fat.

>>29691020
>>29691064
After an intense 15 minute googling session I have the conclusions of the scientific community on this subject. Saturated fats aren't totally the worst thing ever probably.

>>29691064
I'm not confusing it.

For example, if all you eat is carbs, that's unhealthy. If all you eat is fat or protein, that's also unhealthy. If you eat too much, unhealthy. Same with too little.

>>29690321
bump

>>29690869
>transfats
>to some extent stuff that has poor omega-3:omega-6 -ratio like canola oil

I mainly use olive oil, extra virgin olive oil and butter.

>>29690323
Let's assume you're both eating and working out optimally. You're going to add a half-pound of muscle a week or so. Where do you think the rest of the calories go?

>>29690558
Care to show where it's wrong?

>>29690535
SS has this warm-up protocol:
>2 x 5 bar only
>1 x 5 40% working weight
>1 x 3 60% working weight
>1 x 2 80% working weight
>working weight

That's worked well for me.

>>29690598
Between ribcage at top of pelvis. It shouldn't press against bone structures.

>>29690837
Bacon fat. It has a better lipid profile than butter according to the USDA's database. >>29690851 is an idiot.

>>29690927
Do your best to make it work.

what does BCAA do and should i take it if i lift heavy 4x a week ? i heard it's basically like glucosamine but for muscles instead of joints

>>29691555
in short they're the material you need to make muscles
you never need them, they could be theoretically usefull if you're hard cutting to be sure to have what you need

Can someone recommend a gym routine for a lady? At least a place to start, with the main focus of losing weight and and getting that squat booty, pls help :/

How do I last more than like 5 minutes in bed? I usually eat the girl out so I don't feel as bad about not lasting long, but it would still be nice to last longer.

>>29691637
SS. SL..She's not fucking special.

>>29691637
SS

>>29691671
Control breathing. (As in try to breathe slow) It's all about rhythm. Practice.

How do you eat cottage cheese without wanting to kill yourself? pls i need help.

I got to a point where I felt like weighted decline diamond+wide grip push-ups weren't pushing me hard enough (8-10 rep range) so I decided to try out progressing on one-armed push-ups.

Regular 1-arm push-ups were too difficult; could only do 2-3 with terrible form.

Moved on to incline 1-arm push-ups, which was much better (5-7 rep range).
However, that was with my right arm. Much to my dismay, my left arm was much weaker and I could barely do 4.

I think it's because I'm right-handed and I use my anterior delts much more efficiently on my right, than on my left (Which would also explain why my left pec is larger than my left since my left anterior deltoid is lazier than my right one).

So, erm...do I continue with weighted decline diamond push-ups (maybe add more weight?) or do I force myself to do incline 1-armed push-ups with shitty form with my left arm?

My intuition tells me to stick to weighted decline diamond push-ups, but what do you say?

>>29692063
put it in an omelet

>>29683906
>when sick and unable to vigorously exercise

How I know you're not taking your Zinc and sleeping 8 hrs a night

File: url.jpg (87KB, 400x598px) Image search: [Google]

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Logic says lifting weights should grant you a body you could otherwise get through cardio in a shorter period of time.

What workout if I want to look like a swimmer but not spend 5 years swimming?

Why do I get headaches after lifting?

>>29692181
You can't have a body like that unless you are 6'5. The reason he doesn't look bad even though he isn't ripped is because his height gives him a very long torso and wide shoulders.

>>29692181
>Logic says lifting weights should grant you a body you could otherwise get through cardio in a shorter period of time.
wwat

>>29692181
>Logic says lifting weights should grant you a body you could otherwise get through cardio in a shorter period of time.
No it doesn't. Your base assumption is that lifting is merely a more intense form of cardio, but in fact the two involve very different muscle engagement and recovery processes.

>>29692063
I fucking love eating cottage cheese by itself. Why does everyone seem to hate it?

Though I am Bulgarian and we eat a shit ton of dairy over here, so maybe that's why I have an orgasm every time I taste cottage cheese.

But bro you might want to try another brand. I eat Goldessa cottage cheese, and it's fucking amazing. I used to eat Tesco's, and it wasn't that good at all.