QTDDTOT

>>35155920
Train hard and find out.

Lateral raises and front raises: on push day or pull day?

>>35155920
I stretch my hamstrings and lower back daily and my mobility is p good.
However, it feels like every morning my hamstrings return to being never stretches, they hurt and feel tight and I can't even touch the ground with my legs straight and I have to spend a few minutes stretching them. Why does this happen?

>>35155920
I spent years swimming so my lats were rather developed before I started lifting but I'd say that you should do a lot of pull-ups to get them in shape.
Naturally, genetics will still play a role

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I fucked up on my diet, and over the course of two days ate about ~2000 calories over my goal.
If I fast today, will that make up for it, or just fuck my metabolism up?

This is the first time I've slipped up in about a month. My progress is good, and I want to continue it because I KNOW I'll be cheating a few days over winter break so I want to maximize my losses for the time being.

>>35156761
just go back to your normal calorie goal, a cheat day once a month isn't the worst thing and fasting will fuck up your strength

>>35156954
I'm only doing cardio at the moment
I'm not trying to build muscle, just lose fat and fix my shitty heart (which is working, thankfully. My base heartrate is now like ~50bpm)

>>35156954
Fasting 24hours will not fuck up your strength.

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I'm going to to this graduation party in April and need to know a /fit/ tier costume to wear. The party is greek themed but I'm not /fit/ enough to go as a greek god. I'm probably more /fit/ then 90% of the people there but dyel by /fit/ standards. What is a good costume to wear?
>pic related

Hi I'm 18 years old and have been doing SL5x5 for around 4 months now, three times a week.

Can i go up to 4 or 5 excersise days a week or would it fuck up my program? The reason is i'm feeling like I have both the energy and the motivation to do more days.

>>35157174
OK, maybe not "fucks up", let me rephrase that: When I have a day during which I barely eat/sleep just a few hours/drink alcohol, whatever that is not ideal, my lifts are slightly lower then next 2-3 days and I fail sets that I have not failed the previous week

>>35157230
You need your resting days if you're going to keep up with SL. if you want more exercise you can switch to a split. Otherwise I would suggest doing cardio on your rest days

https://crazy-bulks.com/

Is this stuff legit or just the usual supplement scam? The on-site reviews are worthless. People reviewing how excited they are to try it, not what it has done.

Anyone know if there is anything questionably legal that is safe? I checked out fraud, but they are just talking about men and socks...

>>35157455
Adding on.

I know it will still require hard work, not like it's DNP they are selling.

>>35155920
What exactly defines 'rectangle mode' and how is it avoided?

I finally hit 3plate squat, 4plate Deadlift, and nearly 2plate bench, looking and feeling strong...

Until I caught the flu, couldn't eat, fever meant couldn't lift for a week. Then it developed into a chest infection, coughing up blood, could barely eat.

I returned today and I've had to deload 20kg on squat, half a plate on diddylift, back to under 1pl8 Ohp, back to 1.5pl8 bench. Life fucking sucks, how long until I can expect a return? Any other anons suffering from winter illnesses?

What kind of mat should I get for doing stuff like sit ups or crunches? I feel like doing them on the floor is bad for my bad.

Starting my 4th week of SS tomorrow.

Squat is at 195, press is at 105, bench is at 115, and DL is at 225. I'm supposed to replace DLs on my "B" day with power cleans once my DL is "well established" ahead of my squat, at what point is that? How much heavier should me DL be than my squat before I start power cleans?

>>35158308
How is your OHP so high compared to your bench?

At a guess I'd say around 70lb more?

when i started lifting 4 months ago i could do about 6 chin ups and 3 dips. Now I can do about 8 chin ups with 15 lb extra weight and 10 dips with 25 lbs extra weight. Is it normal for the strength of your triceps and biceps to change like that?

>>35158431
I don't know, I do a decent amount of overhead lifting at work, maybe that's it? And 70 pounds sounds like a good number. Why not.

>>35158475
You shouldn't go for ''acceptable'' results, if you just push yourself to your limit, get your macros in and sleep well, then you'll be getting the best gains in strength you can.

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>on a cut since may
>doing ss
>lifts are a joke
i lost like 20kg from 100 but still have like 20%bf, thinking about trying ppl, should i? or keep doing ss?

>>35155920
I'll bet you don't train lats enough. How many pull ups can you do op?

Difference between man boobs and gyno? Will man boobs only get worse during a bulk?

>>35156137
Pull. On push day youll have already done OHP and bench, right?

>>35157230
What are your lifts at currently? If you don't feel you need rest days you might have to increase the weight. After 5x5 heavy sets of squats you *shouldn't* feel ready to go again next day.

If you must do something, use your off days to do cardio, stretching and bodyweight stuff.

>>35159227
Man boobs are fat, gyno is literally breast tissue. The first can go away, the second can be slightly reduced with drugs but only completely cured (removed) with surgery. If you're unsure as to whether or not you have gyno, cut to around 10% and see if your nips are still puffy.

>>35157455
99% sure it's useless even if it's not a straight up scam. You don't need specialist supplements to bulk. It's one of the easiest things you can do, just look at America.

Why exactly were you considering the site?

>>35157853
Blocky core, shoulders waist and hips similar width. It's mostly genetic unless youre skinnyfat. Building shoulders and lats can create a v taper. Some people deliberately avoid core exercises, but in my opinion a ripped fridgemode is more aesthetic than waspmode.

i'm lazy
i don't cook often and i don't shop often

how bad are my dinners?
sausages + frozen veg
chicken + frozen veg
4 eggs + bacon on toast
pasta (cook 2 nights worth and have it back to back)
subway once a week

>>35158099
Yeah, fucking same here. Had to take almost 2 weeks off, and my lifts were fucked for over a week after that. Finally back up to strength now. It's frustrating but go easy when you're easing back in. Don't want to injure yourself and be out of action for even longer.

>>35158226
A comfortable one.

Plenty of places sell gym/yoga mats, go for one of those.

>>35158475
Yes.

I keep seeing that I'm not supposed to press in the squat rack. Where the hell else am I supposed to do it? I looked around my gym but saw no other reasonable place.

>>35159227
Gyno feels like a hard disc behind the nipple. Moobs are just blubber.

>>35159418
Doesn't sound particularly bad, but it depends on what you're having for the other 2 meals and what your goals are (weight gain/loss/becoming a sick kunt).

>>35159490
It's a meme. Go ahead and press in the rack.

>>35159527
there's actually 6 dinners there because i have pasta twice

goals are survival
i have whey and skim milk to reach protein reqs, and oats for more calories

What's acceptable ROM on OHP? If I return to sternum level each rep my biceps tendon twinges.

Good repsxset fir calf raises?

I am thinking adding to my home gym.

Which is a better workout; Treadmill, Elliptical or Bike?

>>35159554
Yeah, I meant the other 2 meals of the day, i.e. breakfast and lunch. Your dinners sound a bit carb heavy and possibly lacking in good sources of vitamins and fibre, but if you're getting fruits and fresh veggies during the day that's probably ok.

If survival is your goal it sounds like you're doing ok. Bear in mind though that you can eat well and still be lazy, for example slow cooked casserole or batch cooking and freezing meals.

>>35159602
Elliptical.

>>35158308

im in my 4th week as well and my lifts are a lot weaker. 135 squat 90 bench 70ohp

Am I doing something wrong or is it because I was full concentration camp mode?

>>35159606
About ab vacuums. Am I aiming for a sensation of tensing my abs, or sucking them in?

>>35159662
>You start from a deadstop every time, like the deadlift.
not that guy, but you're saying it needs to return to resting on the top of the chest/ shoulders right?

for the last month or so i've just been going below the chin and then back up :/

If I can't make my heels touch my ass at all. What can I do to fix that? What muscle imbalance does that indicate?


>>35155920
I recommend heavy barbell rows for lat development. Swing if you want, but go full ROM. Try out what style of rowing suits you best, I prefer Yates Rows.

>>35159662
>Get whichever you find the most fun
Not sure.
I currently alternate between a morning jog and a bike ride, but British mornings are getting harsh and super slippy for the next few months.
Elliptical seems like a best of both worlds.
Is is easy to watch TV while in use?

>>35159671
>And add weight to the bar on every workout.

What do you mean, I add weight when I try for a 6x3 and complete it without help.

>>35159722
Tight hamstrings I think.

>>35159671
Also thanks for the link, its great

do reenactment fighting with steel weapons. Because of this, I almost always have several nicks, bruises, and scrapes across my body.
Very superficial wounds, I know, but I wonder if they will have an impact on my strength training? Will the healing affect muscle building in any way?

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>>35159671
>tfw lifting again after 3 month break

Where to get good value fish oils in the UK.


Holland and Barett?

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>>35160578
I did.

Is soreness the next day the only indication you worked to your limit? Is a lack of soreness indication that you didn't work enough/at high enough intensity?

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I just drank a two liter of Pepsi Max.

Will I die?

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Sup guys.

Need some serious advice.

I been doing a strength routine for the last couple of years.Its called GSLP. Basically its;

3x5 OHP/Bench
3x5 Chinups/Barbell rows
3x5 Squats/Deadlifts

i throw in some accessories for arms and shit, so i do a few curls, drop sets, incline press etc.

Anyway. Ive lost a lot of weight and escaped fat ass mode. People say i look "buff" or stong but i think its low normie standards.

my numbers are (5 reps)

bench: 210lb
Squat: 245lb
ohp: 135lb

i dont know if this is good or not but i imagine its slow progress for 2 years, keep in mind i was eating at a deficit to escape fatty mcfat mode.

Now i feel that i should change to a non-beginner routine (would you advise this with my numbers?).

Ideally i want to make some aesthetic gains. I thought maybe doing the same routine but 3x8 instead of 5 and focusing on some more accessories.

I also only have a barbell, rack, bench and pullup bar (inherited a small home gym). So im limited on the kind of routine i can do.

Overall im looking for advice on my routine and whether my lifts look good enough to justify leaving a beginner routine in search of more aesthetic gains.

As it stands my life situation is very well structured for working out 3 days a week, girlfriend, family, friend, work commitments all fit in to this.

all advice appreciated

>>35160743
Thanks. This has confounded me for the past few weeks.

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Been lifting since June but just kinda dicking around and not following a program.

Gonna start following Stronglifts to a T and actually try to gain strength and progress my lifts. Does this program have to be done by itself with no other exercises or can I also do some fun accessory stuff like curls, calf raises, ab work, and tricep pulldowns for the ladies?

I want strength as well as aesthetics. Currently 6'3" 150lbs, gonna start trying GOMAD over winter break as well.

what does /fit/ think of micro plate loading?

>>35160484
Yeah, h&b are preddy gud. Wait for a "buy one, second item 1p" sale and get a couple of big jars.

>>35160718
[Spoiler]you're already dead [/spoiler]

>>35160817
I'll look into it.
Is it realistic to do accessory stuff alongside SS?

>>35159661
I did shitty bodyweight routines and played sports on and off when I was younger, I also have a somewhat physical job that involves lifting things (that I sometimes have to squat down and grab or lift overhead) repetitively, and I have to chop wood in the winter, so while I don't have experience with weights, I have experience with the movements. That's what I attribute it to anyways.

What >>35159671 said, don't compare yourself to others, just compare yourself to you the last time you lifted. You should be adding at least a couple pounds to the bar every session.

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>>35160869
oh no

>>35160854
Yeah I missed the last one. Clinging on with 2 weeks worth at a stretch.

Fuck.

How often are they?

>>35160819
On some lifts like OHP it can help break plateaus.

>>35160917
Yes, perfectly realistic. You'll probably want to add pull ups, front and side raises, dips and curls. Maybe calf raises.

>>35160718
No but your gains will

>>35160987
Awesome man thanks

>>35159383
Was thinking about getting one of the cutting supliments so I could hopefully keep making some progress in my lifts and reduce cut time.

>>35153226

what body type am i?

>>35155920
Weighted chins and dumbell curls have given me wings

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Hi guys, my strengh goals are reaching 4/3/2/1 in all the main lifts (DL, Squat, BPress and OHP), but I wonder with those stats how much should I be able to Pendlay row?

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What are the healthiest brands of juice to buy? My mom refuses to make juice for herself, and is convinced that Simply's juice is the healthiest for you just because it has the word "simply" in it. She had a crying fit when I tried to tell her about all of the sugars and shit in their juices, she basically went full-on "Why would they do that? Why would someone just lie like that?" and wouldn't have anything I was saying.

>>35161084
70-100kg

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>>35161198
thank you I'll aim for 2 plates then since I'd like my back as big as naturally possible.

I'm 5'8 and weigh about 140lbs, all on my stomach, very skinny arms and legs...pretty much the stereotypical skinnyfat body desu
Gonna get a gym membership next wednesday after uni and plan to do Starting Strength or something else, I plan on going three times a week and supplementing my strength training with cardio (I'm no stranger to running 5/10k).
My question is should I be eating at a calorie surplus or deficit to my TDEE if I want to both lose my belly fat and gain muscle? I've read the sticky and know 1 gram of protein per pound of body weight etc, and am gonna try and limit carbs due to my type 1 diabetes, but don't know whether I should be eating less or more than my TDEE recommends for my goals...

>>35161223
No problem man, will you answer mine please?

>>35161081

How to get lats?

Pull-ups. And then?

Pull-ups. Especially wide grip.

>>35161389
Is this supposed to be a question?

>>35161455
Can you tell me?

Some things I wanna know. Why?

What about lats? Or traps?

>>35161228
Cut until you are around 10 - 12% bodyfat and then start bulking

About to start my first cycle of 300mg test cypionate weekly. Is it worth it? Or should I go ahead and bump that to 2x a week for a total 600mg?

If you send me to fraud, I'll whip your fuckin ass.

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>>35161223
with this chart helping me and the stats you posted I'd say bearmode.

>>35161548
>>35161263

Can I do cardio while doing SS? I'm thinking about running on the rest days where I'm also training martial arts. Is it possible or will my lifts suffer too much?

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I want to lose 1.5 lbs a week. My TDEE is 1350. Being the holiday season and myself having poor impulse control, I up the deficit to 880 to compensate for what I might cave to that week (at worst, it's a vegan pastry) + punishment for being a weak-willed fuck. This leaves me eating 470 kcal daily, which is very manageable for me. Weird numbers, I know, but this is the lowest I can go while meeting my protein needs.

Is it really that bad to eat that little or is it okay because of my unusually low TDEE? Am I being too hard on myself?

how to go husbando mode?

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I'm starting a cut after Christmas, what method should I use?

>keto
>simple 500 calorie deficit
>yohimbine + cardio
>anything else that doesn't involve illegal drugs

I bulked too hard and now have too much fat for how much muscle I have. I need to lose about 12 lbs of pure fat before I'm at a decent body fat percentage. Suggestions?

>>35162183

Looks good, but be sure to include some intermittent fasting. Shit will melt off you. Yohimbine works best with IF anyway

>>35162148
>You will have to eat a lot, though, depending on the amount of cardio.
Planning on like 30 min of running/swimming. I'll take the weekends off though. I'm at a 500 calorie surplus now.

>>35157228
icarus
just dont be a twat and go as a shirtless spartan or anything

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i've been lifting for about 2 years now and i have made progress, i gained 30 lbs of fat and muscle. i do want to continue gaining weight and i just started Jim Stoppani's shortcut to size and wanted to know what anon thought of this plan. I do want my arms to grow bigger and this plan has triceps and biceps exercises after pec and lat excersizes and I want to know if this is optimal for arm growth.

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whats a good age to settle down /fit/?

Im 24 and ive been with my girlfriend for 6 years. shes the only girl ive ever fucked.

im thinking about leaving her but is it too late to enter the dating scene again?

>>35162515
idk breh. Pretty much in the same situation, only i'm 26, only chick i've fucked and am on tren/test

Around here some say whoring out is a normal phase in the development of a man. Could you live with the fact that you won't know what other pussies feel like, or how girls act differently in bed?

Those are questions running through my head, hope some anon will provide some insight

Plus tren definatly isn't helping me not want to rub my dick on every female

;_;

>>35162515
Are you me? I'm in exactly the same situation.

>>35162608
>>35162624
I just want to fuck some young 21-25 pussy while i can. But its not just sex, i want to know what its like to date other girls, hang out witth them etc.

I love my girl, i really do. But at the same time want to explore the rest of the girls out there. Is this a bad reason to end it?

>>35162651
Have you considered the possiblity of having an open relationship? Or just cheating?

Currently working on my posture doing various stretches, my question is, is it okay to perform stretching excercises before warming up?

Normally i finish my workout and then do the stretching, but i was wondering more about my off days where i don't really workout, is it still okay to stretch or do i have to warm up before?

>>35162665
Not willing to do either option

If I bench 180 should my bent over row also be 180?

>>35162515
I'm in the exact same situation. Except I'm only 21 but have been with my girl for about 5 years. Don't know what to do

i go to a commercial gym. lowest plates they got is 2.5lbs.

Makes it hard to progress on OHP when the minimum I can add is 5lbs. What can I do about this? I dont wanna bring my own plates since that's kinda autismal, is there anything else that weighs like 1.25lbs that I can add to each side of the bb?

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Is this a load of shit?

I run a full body workout 3 times a week, should I alternate between traps and abs or should I hit both every workout?

Going to start an EC stack tomorrow, wondering if I should go get a check up first to make sure my heart and shit is ok

I'm a 6'2" tallfag and my legs look small as fuck despite squatting 2pl8. Is this normal? I'm incredibly jelly of those juicy hams and quads I see posted here but I can still wear skinny jeans.

>>35162951
shouldnt have fallen for the SS meme. 3x5 builds ok strength, not great size.

>>35159601
High reps between 15-25. Calves are the only muscle that respond to high reps

>>35162288
Roider Jim gains well on it

>>35162669
You don't need to warm up before you stretch breh

>>35162759
No

>>35162867
Some gyms have barbel clips that whey 1.25kg......assuming you don't, only Think you can do is play with the reps

>>35162909
No need to isolate traps unless you are a big guy already. The muscle is to small to provide a stimulus for growth. Abs can be worked daily but eod is also fine

How do I do to cum bucket? I know there is a picture with the instructions to follow and what to eat and take, but I don't find it!

>>35162962
Fug. I was considering dropping down weight and doing a hypertrophy routine instead. Do you think that would be helpful? I don't really care about enormous squat numbers desu I just don't want to have disgusting chicken legs.

How closely is physical fitness or healthiness tied to mental health? As you get healthier, do you find it easier to think, be creative, and remember things?

>>35163061
sure. or even continue with what you're doing, and try some higher rep sets after your worksets. make the gradual shift to hypertrophy routine instead of strength if you're unsure, or yeah just straight up do it.

>>35163097
I did. It improves self esteem. Everyones different though, especially in the mind,

>>35163106
Not him but would doing something like SS but with 8 reps instead of 5 be good for hypertrophy? Provided you worked on other areas with accesories.m

>>35163016
Hi Cheeky

I haven't eaten since Friday. Convince me not to go out and buy a pint of ice cream this evening.

>>35163155
yes, 8 is better than 5 for hypertrophy, and 12 is better than 8.

just remember if you're a weak piece of shit, which you probably are if you're doing SS, then it'll be harder to progress on weight using 8 reps, compared to 5 reps.

which is why I'd say do your regular SS meme shit, and follow it with a few more sets of 8 or 12 reps with lowered weight obviously, and strict form + contraction. after a while of this, feel free to ditch SS entirely and find yourself a split/ppl/hypertrophy routine.

My obliques look quite 'ballooned' (only way I can describe them) while the rest of my abs and chest are pretty defined. Any way to have them looking more defined, or is this just genetics? Currently about 12% bf here so obviously that'll contribute but they just seem quite disproportionate...

What's a good hypertrophy routine?

>>35163167
Sup Cheekie

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>ask coworker out few days ago
>she says yes
>text her later same night
>she completely ignores it never texts back

how do I deal with this when I see her again

I know this isn't fitness related but Id rather ask you guys then some other fags

>>35163445

Difficult without knowing how often you see her at work, but I'd say go about your day as normal, do not make any attempt to find/talk to/look at her. This doesn't mean avoid, though.

Once you do bump into her, say hi, and ask her "did you not get my text?"

There are two routes from here:

>oh no, I didn't, did you text me/did you not get my reply?
90% bullshit, although there's always the chance she's being genuine. She might have just hesitated. Ask her to make solid plans, there and then. If she doesn't, ditch her, she's not interested.

>oh yeah I just...
Ditch her, she's not interested+not worth your time

gl bro

how do I know how many sets to do? just did 20-10-10 pushups and failed on the last, should I do 2 more sets?

>>35162097
What the fuck? You'll die. To lose 1.5lb/wk you're looking at a 750cal deficit. Not a 1500cal deficit which is what you're suggesting. Just have some self control.

>>35162711
Every guy craves novelty, its natural. But don't throw away a good relationship just for some fresh pussy, you'll have a few fun fucks, come to your senses and regret it.

>>35162867
Add a single 5lb plate to one side of the bar, grip the bar a gnats cock off-centre.

>>35163187
Eat real food, you idiot.

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>>35163527
yeah I dont think shes interested at all, the more I think about it the more think I misread everything really bad

thanks for the advice though man

>>35163874
Fuck, meant to say a single 2.5

how do I get permanent forearm veins? I'm a fatty, but on rare occasions I can see my forearm veins faintly and it feels pretty great

I know I need to lose bf%, but are there workouts that will increase my vascularity?

>>35164163
read somewhere that having a healthy lymphatic system increase vascularity. but just bring a couple of dumbbells with you and do some curls whenever

>>35164373
so.. cardio? but I like my gains

>>35164389
lymphatic system has more to do with diet I think.

Is there any benefit to HCL Creatine to regular Monohydrate? I've used both, but I'm not sure which I should stick to

What exercises can I hit the outside/long head of my biceps? I never really do any bicep workouts, but its pretty imbalanced and I want to even it out.

what can i do to be more efficient on dumbbell rows? i've heard that squeezing your scapula at the top of the rep hits the rhomboids way better, but im having trouble trying to get the movement down

>went on SSRI
>libido went down the drain
anyone else experience this? i'm on fluoxetine (prozac generic) 40mg/day

>>35164771
everyone gets that. mine didn't go down the drain though, was just lowered.

>>35164771
I take 100mg zoloft daily and mine is pretty weak, although I try to avoid jerking off on purpose which Im told can make it low in the long run

>>35164796
you only jerk off on accident?

If I'm doing deadlifts but the bar is slipping out of my hand because of how sweaty my hands get, is it okay to use lifting straps?

>>35164867
yes. i'd also suggest chalk or liquid chalk (you can make your own by mixing two parts 97% isopropyl alcohol with one part chalk) if your gym allows it

>>35164793
for me it was a pretty rapid decline. went off for a few weeks because insurance is a bitch. after about a week and a half back on, my libido went from high as fuck to barely able to maintain an erection. was jerking off 2-4x a day, now i maybe jerk it once a day. not at all most days
>>35164796
i've never really needed to resort to nofap, until i started antidepressants and now my sex drive is barely there

>>35164912
4 times a day. man that's like 4 rams of protein man.

what up /fit/, I have been cutting on 2500 calories for a couple of months now, and I have not lost much weight although some people that I know tell me that there is visible change I still want to follow what the scale says. So should I lower my calorie intake to 2000 calories? btw acording to scoobys calculator my bmr is 2373 and my tdee is 3678.

>>35165151
well, i'm only 20 so its not unheard of

>>35165217
Something doesn't seem right with these numbers. You would be losing weight quite quickly if everything was correct. Make sure you're counting correctly and then lower by a few hundred. I would also recommend adding cardio if you're not already.

Personally I would go more gradually, perhaps to 2200, but yes, lower a bit more.

>>35163920
https://bookofpook.neocities.org/#ch-6

>>35162767
>>35162711
Break up. All of you guys. That feeling of wonder is oinly going to get worse. You are all too young to settle down.

>>35164867
mix grip maybe?

>>35165281
alright, I don't already do cardio except for a an hour walk to school/gym and back, I have been meaning to add it in thouh also I do measure and weigh everything but sometimes I still feel that I eat too many calories in a day,

>>35164867
hook grip?

Stupid question incoming. Im gonna start to work 2 of the same muscle parts a week but how does it work? So let's so you want to work chest 2x a week Monday and Saturday and you have 6 total chest exercises. Do you just split 3 exercises for Monday and the rest for Saturday or full 6 ln both days. Just wondering

>>35165226
I could jack off all day, but after a while I just do it to get rid of the boner.

>>35165441
thats alot of volume but if it works for yah then good on yeah.

now to answer your question, if you set it up that way then you would only have one day to rest before you did more chest exercises, so if your planing on moday and then saturday then I would say do 3 on one and 3 on the other, but if you could spread those days farther apart then do all 6 exercises on both days.

in other words depense on if you recover completley or not by the next time you lift

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My thumb started hurting recently, but the weird thing is that it doesn't hurt when I touch or use it directly, but when I push inward on my pinky, it hurts like a motherfucker.

Any ideas?

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I can only lift twice a week with one day of rest or no rest.

I have a power rack, bench, bar, weights and nothing else.

Additionally, I can't do too many lifts in a day without becoming overly fatigued.

What few lifts should I do twice per week to maximize my circumstances?

Is there a difference between training to be stronger and training to look bigger? (natty) How are those two different?

When benching even a small weight I feel pain in my elbow during a push but I can do db press no problem. Should I invest in elbow reinforcement and suck it up or should stick with dumbbells and go to a doctor?

>>35166331
probably autism

>>35166829

Kinda-sorta.

There's not a huge amount of difference in most cases, but there is a difference (and if you're competing, it gets magnified the closer you are to competition). Most of the difference is in how you're selecting your exercises more than how you're arranging your workouts (if you're training for strength, you're picking based on what improves your chosen strength tests. if you're training for size, you're picking based on what improves your lacking areas. Often they'll be the same though).

>>35155920
How much effect could issues with the pituitary gland cause for gains? I don't think it's a tumor or anything (don't get MRI results back for a few days), and my test levels are fine, but a bunch of my other hormones are a bit off, and there might be other issues.

Is this likely to be effecting my gains, or is it just I'm eating wrong? Been doing SL for around 8 months now, and I got decent gains to start with, but I've been stalled at fucking shit lifts for a fair while now, even though I am bulking properly. Just not sure if I should be looking for a new program, or eating more, or if I just can't help it really, and I'm not sure where else to post this.

>>35166887
Thanks anon

So i guess i have an eating disorder (down to 170 from 220). Been keeping steady workout and diet for about 3 months now but i've been slipping ever since October, having cheat weekends etc. Then i feel like i should skip a workout day because i'd be running on w/e garbage i ate instead of healthy energy.

Is this right? If i fuck up and eat over my TDEE Dirty af should i skip the next workout until i can get running on good fuel or just do my lifts when its time regardless if my least meal was? (i'm still cutting)

>>35167174
Also forgot to add i have fucked up sleep usually 5-6 hours a day. Somedays i feel like i shouldn't lift too because i only got 4.5 hours of sleep last night.

Fucking all day I was looking forward to working out and getting the nice endorphin rush, but when I started working out, something went seriously wrong. I have no idea what was happening. After I finished my warmup and started on my serious sets, I kept getting progressively more and more dizzy as the reps went by. I was lightheaded and I couldn't feel my body except for some warm tingling in my hands and feet, which were extremely red. I tried to push through it because I REALLY needed this workout mentally, but I started getting brain fog so bad I couldn't remember how to perform the most basic of exercises. I tried to do a squat and ended up with some weird lunge curl shit, idek what I was doing. It sounds like classic dehydration but my pee was really light and I had drank a lot of water throughout the day, and it wasn't because I was lacking carbs or anything since I ate a ton of carbs like 4 hours ago. I don't know wtf happened, but now I'm depressed because I didn't get to exercise, and my body still feels off.

Is there anything wrong with resting for 4 minutes between 5x5 squat sets?

>>35167280
No. Any program I know of that's 5x5 says you should rest between 3 and 5 minutes, depending on how hard the set was, and you should even rest more if you feel you need it.

>>35167292
Thank you. What about taking a pause of 3-5 seconds during reps? After the third rep I find myself running out of breath and I need to pause to catch my breath.

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What can I do for abs just with a pullup bar and the floor?

Excluding planks and crunches

>>35167326
That's fine too, whatever it takes to get through the reps with good form really. It would be riskier to just power through a squat if you felt faint, you could end up passing out and injuring yourself.

Anyone like working out late? 10pm and later is the best, supreme comfy.

>>35167339
Leg raises, hanging from the bar or laying on the floor

>be me ,5'8 , 73 kg , just going to start third month of SL
>I joined a gym a while back and since they didn't have a squat rack I had to do smith machine squats , and bench press on the smith machine as well
>After a back injury because of poor form (obviously my fault , and partially due to the smith machine)
>I have a membership for a year which Ive used 5 months of and another gym I checked out is a bit expensive but is definitely well equipped.
>I wanted to ask whether I should keep going to my current gym, to do just cardio and go to another gym for weights so I can keep progressing, whether I should change my routine completely and write off my two months progress and move on to another routine which doesnt need squats (if so please help me out with which routine to do), or whether I should stop going to the gym completely and just move to the other gym.
Im especially conflicted because it seems to me that all beginner routines have squats as a major exercise.

>>35167558
I meant after a back injury I had to stop for a week and I couldn't squat with a free barbell with the same weight because obv I wasn't used to lift heavy weights with the correct form

if i haven't eaten since breakfast, how long after dinner should i wait to go to gym so i'm not running on empty?

>>35167573
I don't even eat breakfast and I train before dinner. It doesn't make a difference for lifting. If you eat before training, wait atleast 1h.

>>35155920
How Come my shoulders have more DOMS than my Chest after hitting Chest?

I did the standard Exercises, bench press flys etc

>>35165522
Alright thanks for the answer

What's the nicest MyProtein flavour?
Want to buy 5kg at once so obviously can't be sickly. Would vanilla be a good shout?
Having it with milk obviously

brehs I'm starting to feel a bit weak and my sore is throat.. what can I do to prevent this cold from getting worse?

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Dumb noob question, but bare with me please.
I've been lifting a few months now and sometimes after my arm workout my arms feel huge, like even without flexing my skin just feels incredibly tight.
Is this ok? I don't want to be putting myself at risk for stretch marks on my biceps of all places

>>35169347
Lots and lots of rest, go to bed early and if needed take a benadryl to help fall asleep before you normally would. This is the best thing you can do for illness recovery.

>>35169374
You are experiencing what's known as the pump.
It's normal.

>>35169374
I hope this is a joke

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>>35169425
Really? Well that's fucking awesome then

>>35169453
>Dumb noob question, but bare with me please.

does that help it all come together for you?

>>35169481
Dumb noob question, but bare with me please.

Are you a fucking retard?

>>35168819
bump

>>35169537
Smooth chocolate is godly with whole milk but terrible with any other kind of milk. It makes a massive difference, so keep that in mind.

>>35168819
take unflavored 2bh, 5kg is a lot so you'll get bored of it.
with unflavored you can make it taste it however you want. i usually add a banana + cocoa powder

Wanting to start an EC stack but my BP is 128/70. Should I talk to a doc or is this an ok BP?

>>35166331
It's probably your pinky that's hurting. Stop pushing it.

How can you know if you should cut or bulk if you are an skinnyfat (formerly fat) with no experience, but you are afraid to be fat again?

>>35168819
Why do you care about the taste? Just chug that shit down.

>>35169637
Cut first until you have 10 - 12% bodyfat

>>35169679
I was thinking that, but wouldnt that be a waste of time in the gym? No gains, skelly, big belly... In other thread people told me that novices can make some gains on a deficit, but how low should it get?

What would be a good pre-sleep meal ?
I'm trying to cut.

Lat pulldown mx20 pyramid
Hammer press mx20 pyramid
Lbar rows mx20 pyramid
Ohp mx20 pyramid
Leg press 3x15
Leg ext-curls mx15 pyramid
Lateral raises 3x15
Curls-tris(rope) mx10 pyramid
Does this look like a good routine if i want to maintain my gains while recovering from a couple of injuries? I chose pyramid sets bc my muscles will get fatigued easier and i will have to use lighter weights. I am not interested in building muscle, just maintain.

>>35169698
Don't go lower than 500kcal deficit

>>35169845
And even with that big deficit should some gains be expected?

>>35169957
Yeah. Honestly you can also bulk first, it's up to you. You will also get fatter and your muscles will hide under the fat.

>>35168477
Bamp

Every time i try to squat recently i get a pain in my left shoulder, i tried switching to high bar and it made it a bit better but the pain is still there. Im sure its a form problem with where the bar is and what position my shoulders are in but i cant seem to get it into a comfortable position that doesnt hurt my shoulder.

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Bulk or cut? Pic related, 196cm 99kg

I've been on icf 5x5 for about a month, but don't know if should eat more or less. I'd rather get built fridge mode an otter mode one, in the long run.

Are bb/db complexes actually legit for cardio?
Was doing this one recently and was winded but I'm not sure it's comparable to actually going for a jog/run:
https://youtu.be/SANEldomFkk

I'm a busy man with busy busyness.
Is going to the gym once a week a good start?
I've been doing bodyweight 3 times every week for a while. So I'll make it 2 bodyweight days and 1 gym day.

I'm not really looking for gains, mostly just getting exercise

>>35170179
You should do cardio in addition to lifting, the breaks in between sets mean its not going to improve your cardio fitness much at all.

>>35170192
Figured as much.

>>35170184
Why not? It's better than nothing.

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Sup /fit/ I just bought this and I was wondering if I did good? The omega 3 in it seems a lot higher that capsules. How much should I take? 1 tbsp per day?

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Please help me fit.
I've stopped gaining weight at 69 kgs (174cm/5'8" manlet).
Some of my lifts have stalled (pendlays), some haven't (dips, deadlifts). I'm already eating ~500 cals over maintenance (even more by some calculators).

Should I eat more? Or just carry on as is?

>>35170338
Natty limit

>>35170313
this was the omega3 I used to take as kid: cod liver oil, tastes awful. 1 tbsp a day is enough

>>35170313
enjoy fish taste in your mouth for the rest of your day

>>35170157
pls respond

>>35170157
Lift

>>35170365
>>35170376
I could care less how it tastes it's not that bad and I will take it at a meal.

When they say "work to failure" do they mean try to fail on EVERY set or just the LAST one?

So, for example, say I'm doing 3x8 or whatever, are the first two sets "warmup" sets and the last set I'm supposed to struggle with? Or am I supposed to do warmup sets before that, and then do three sets where I can barely put up the last rep?

>>35170440
3xf means 3 seats, failing each one

Been lifting now for about 4 months, getting some results that I'm happy with and am keeping a decent diet going.

My issue is that in the last week or so I've found myself getting less motivated while I'm actually at the gym. I'd normally spend about two hours a day at the gym (I get up at about 5am so its the first thing I do). I'm really motivated to go to the gym and for about 45 minutes to an hour I'm pumped and going strong...then I just hit this wall and I can hardly be bothered to keep lifting.

I bought myself some pre-workout to see if it would do anything but it just made my face itch and that was about it. I'm worried that I'm failing.

Is this normal?

>>35170440
Some sources / sites say to only work the last set to failure. Don't know of any study to back that up though.

Training for 2 months and a few days and I am stuck at 47.5kg bench while my squats are at 85kg. I am skinnyfat and decided to bulk 170cm 73kg. What do except killing myself?

What are good excersizes besides BB curls for bicep isolation, what are good ones for triceps and what are good ones for lats?

>>35170483
What to do about weight?
If that's the question then I feel you bro. My honest advice would be to start drinking three high cal shakes a day plus meals.
I did that until I hit the weight I wanted and it also helped loads with my lifts.

>>35170483
switch to the texas method if you have proper form senpai.

>>35170549
>>35170560
I am doing ICF5x5 and most lifts got up except my damn bench press, I got to 40kg OHP and still stuck un 47.5kg BP. I checked my form and it is decent, maybe it's my triceps lagging me down, when I grab it its mostly fat. Started seeing the outline last week.

>>35170591
You're probably not using your chest at all and letting your shoulders come forward and do all the work, learn to retract the scapula, it takes time some time to learn it, but it will help immensly.

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To any people with some actual muscle mass, how much protein do you ACTUALLY eat/drink?

>inb4 read sticky

1.4g per lb on a cut? Are you fucking kidding me? I'm 180lb, that's >250g. You expect me to eat a plate of protein powder every meal?

>>35166805
SL 5x5 but just do A and B one a week

>>35170641
Three shakes a day- 150g
Protein bars in between meals- 30g

Beyond that I just eat chicken and whatever else, I don't do much counting. I just eat healthy food and drink my liver-failures

>>35170649
Add some superset lateral raises (after ohp) and chest flyes (after bench), tho.

>>35168477
>>35169537
Pls anyone

>>35170641
if you are NOT on a budget, and eventually looking to get on dat dere celltech, you should follow the sticky. seriously, even if it feels like it's a lot. /ck/ protip: get your grill/smoker on.

if you are on a budget, and natty, it's like 0.8g/lb, even when you're cutting.

So I've started going to the gym the past 4 months with my pals and I've noticed some decent improvements.

None of us really knew anything when we started so we've just been doing three sets of these twice a week.

Squats
Deadlifts
Bench
Bent over row
Pullups

Should we be doing anything different? I know I should probably look into some sort of proper routine but I feel like this is working well enough so far.

>>35170641
I'm cutting and I do 2.5g protein per kg lean body mass

>>35170809
SS+GOMAD

>>35170809
you fools!
read Starting Strength. it's a book.
work your eye muscles first.

Is even half of the shit posted on here or other fitness sites actually useful to anyone?

I swear everytime I contemplate going to the gym I look online for tips and all I can find is bullshit like-

>GOTTA COUNT THOSE MICROS
>NEED X Y AND Z SUPPLEMENT
>KNOW ABOUT X? ITS SHIT NOW, DO Y
>KNOW ABOUT Y? ITS SHIT NOW DO Z
>KNOW ABOUT Z? FUCK THAT NOISE, DO X

Can I not just go to the bloody gym, eat healthy and ignore all this pointless bullshit surrounding something that should be simple?

>>35168477
Both bench press and chest flyes are heavy on shoulders, look up for the athlean-x videos on the matter. Decline presses, crossovers, low cable flyes are less heavy on shoulders.

>>35170937
That's what you should be doing. And your cardio.

>>35170937
Sticky basically says it all, and the programs suggested in it are very simple. /fit/ and others boards are for q&a and shitposting.

>>35170937
Go to the gym and do a routine that's the begining of it all, then ask questions.
Not counting macros is stupid but sure man if you think you don't need to.

What is a realistic time frame for cutting 10-15 pounds? I'm hoping to accomplish it by May

>>35171118
Depends on your starting point and on whether you want to keep the weight off or plan on going on a surplus anyway once you reach your target weight.

You fatter you are, the harder you can cut with no fear of losing muscle.

The faster you lose weight, the greater the chance you'll gain it right back. Although as mentioned this is mostly relevant for overweight people who want to lose weight. For someone interested in building muscle, it's less of an issue.

Either way, 15 pounds by May is very realistic even if you're pretty lean already.

>>35171118
It is possible. Basically 2 pounds a month and you're doing good. Read Lyle McDonald book on rapid weight loss, it's on libgen.

>>35171118
The most important part about cutting is the consistency.
If you consistently eat at a deficit and combine it with cardio you will lose fat.

>>35155920
I just decided about a month ago that I don't want to be a fat beta. I've been eating <20 g of carbs a day (and usually <10 g) and doing the 5x5 powerlifts thing. Ive been supplementing BCAA (5g 3:1:1), WPI (24 g), and 5 g creatine. I;'ve lost around 10 pounds and I think I'm starting to gain a little bulk, but I also think it might be swelling from the creatine. Which one is it and can I expect some gains within the next 3 months?

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I'm planning on ending my bulk soon and starting a cut. How should I switch over my training program? I want to add some cardio in (inb4 cardio kills gains, I wanna build endurance and am slightly concerned for my heart health) but should I otherwise keep my same program (Split)? Should I switch to more strength oriented (5x5) since I'm not worried about building mass anymore?

>>35171291
Did you make a mistake and wanted to write that you are eating >20g (more than 20g)? Otherwise, just so you know, keto diet is stupid.

Creatine makes the muscles store more water so you'll gain a bit weight. You will certainly make gains if you exercise properly, but it will probably be hidden under the fat. Just don't let this pull down your motivation

>>35171367
nah, my dad is a fat, pre-diabetic fuck and has had serious success with atkins. There's a bunch of science behind it and I've read quite a bit of research.

>>35171322
lower the volume, keep the intensity up.
can you go back to an SS-like routine, 3x5, hit everything 2/week (but obviously not with the same progression, that's not gonna work on a cut)? if you can't, RPT calls for even less volume.
find out some conditioning you enjoy, and do that as cardio. I'm a fan of hill sprints and rope jumps, martial arts, or any sport that has you sprinting often, are great too.
include some barbell complexes in your routines too. you know, those exercises that go power clean - front squat - push press - barbell down and that's a rep.
and don't go 5x5 on a cut. get on the Texas Method after your cut instead.

>>35155920
I have very skewed version of what's a "nice" body and my perspective is off a lot of the times, but here's my question

Are most girls overwhelmingly skinny fat? Like they look skinny in clothes, but have lot of belly fat when shirtless.

I want to see if my perspective on this is very off.

>>35171412
>Are most girls overwhelmingly skinny fat?
Yes.
The others are fat-fat.

Doing weightloss atm.

I'm already taking Green Tea + Caffeine pills in the morning because why not.

Was wondering if I should replace it with a "Thermogenic":
Per 3 Capsules:
Citrus Aurantium 450mg, 95% Green Tea Extract 300mg, Caffeine 300mg, L-Tyrosine 200mg, L-Theanine 150mg, Raspberry Ketones 150mg, Cayenne Pepper 150mg, BioPerine® 5mg, Chromium Picolinate 1mg.

It's basically the same price but I have no clue if any of the extra shit does anything?

>>35171412
Yeah Pretty much. Most girls are just told that "skinny=good" So all they ever try to do is lose bodyweight and not put on any muscle. Add this to the stigma that "Lifting weight will make me look mannish" and there ya go. It makes me lol when girls are all like "Yeah I lost a lot of weight and my butt dissapeared :(" Bitch you never had a butt you were just fat

>>35171461
>no clue if any of the extra shit does anything?
Any additional effect is going to be hardly noticable.
They do often put some extra shit in that makes you piss more in order to create the illusion that you're losing weight.

>>35171639
So I should just stick to my Green Tea and Caffeine?

Not even sure if the green tea does anything.

going on Christmas vacation; only gonna be able to do simple bw shit. About two months into SS and wondering if I could kind of work out in overdrive during the week leading up to vacation since ill have a ton of recovery time? talking several days in a row at least. Is this a good idea? Should I do a different routine if I go through with it?

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>>35155920
Okay, i would love some advise here!
I'm ok fit, good workout rutine and a decent body.
But i have one pressing issue i can't get rid of. MY FUCKING ARMPIT SWEAT! i hate it beyound.
For god knows what reason, my pits have a constant flow of sweat. It only take me 10 mins to sweat through a t-shirt, and it will keep on growing from that point.
I live in greenland at the moment, study reasons. it's minus 20 here. it should not be possible.
i have tried to google, i have tried antiperspirant. Nothing so far have worked.
Do any of you guys, by any chance, have some kind of golden advice?
i say thankeya

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Who is your legfu?

Trying to balance out my quads in proportion to my calves, any help?

>>35171772
do sprints. uphill if you're scared you'll pull something, or aren't sure of your form.
consider them an exercise for calves.

>>35171651
bro just switch to caffeine and ephedrine (bronkaid)

>>35171651
Honestly pal, it may have an effect and it may not. I'll tell you one thing though: Nothing has helped me more than quitting the idea of supplements all together.
Even if they ARE effective, the mindset that some drug will do the work for you is just a huge problem that prevents you from focusing on the stuff that's actually going to make a real difference.

The moment you say "fuck supplements" and count your macros and focus your energy on making progress in the gym, results will go through the roof.

>>35171799
Oh, I don't have that mindset at all. I work out 5 days a week and am almost down 35 kg since January. Just ran 4 km today without pause, which is a pretty big deal for me.

I just want to push my body as much as possible and if that means taking a few pills, so be it.

>>35171798
I think ephedrine is illegal here.

>look at progress pics of skeletons gaining mass
>these dudes are gaining like 30lbs in a year
>each months progress pic looks like all muscle no fat

Meanwhile I put on 10lbs over 5 months slowbulking, and 4-5lbs of which are definitely fat.

Should I just kill myself?

>>35171839
can you not buy bronkaid or primatene?

>>35171866
Nope.

>>35171848
I've been lifting for a year, I've put on 12kg mass and look like I've been lifting for 8 weeks maximum.

Don't sweat the small stuff, just lift more.

https://m.youtube.com/watch?v=vmezIIrFQmY&ebc=ANyPxKqUBJ7Jnb8OmZQTHvJvnW-qzy00UIBP5BD70daLlQ8MnoBkxqC9qlCzPhmThlPqFqRPrVCn&time_continue=158

At 2:38 what is this technique called?
Where all the string instruments build up in harmony.

I really like this 8 second section and wish I knew more songs like it.

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>>35171796
I've heard running can be good for calf development I'm just not sure how to fit that into my fitness regimen, I'd need to be eating at a greater surplus wouldnt I? Being skelly and bird-bellied is a unique suffering.

I know its been all about ass lately but bums are best accentuated with things like yoga pants and whatnot, I'm transitioning to wearing only skirts and dresses which don't emphasize the butt as much so I'd like to get really nice legs.

got matchsticks for calves even though my quads are doing well :(

have another legfu

>>35171848
1) Maybe you're doing too low volume?

2) Maybe you're not really pushing your lifts up regularly?

Anyway, to put things into perspective for you, I don't expect to put on another 10 lbs for the rest of my training career. Even if you don't see yourself as particularly advanced yet, progress slows down inevitably. You may as well get used to having some patience.

>>35171903
sprints =/= running, and you should be doing your cardio anyway.
also do your power cleans, the triple extension includes ankle extension.

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>>35171948
>sprints=/=running

genuinely did not know that, thanks anon

on more legfu

Is there anything wrong with taking vitamin k2 with d3? I started taking 4000iu d3 because I never see any sunshine, along with 100mg k2 and fish oil too. I was worried about taking d3 dietarily and was thinking k2 would offset that concern.

How do you count calories with accuracy?
I use a mobile app but i always feel like im cheating myself. I almost always end below my limit according to it, even when i felt like i overate

>>35172189
>with accuracy?
You don't. But it's better than just guessing.

Gatorade/Powerade before, after, or during workout?

I won't replace water for it.

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Bodyfat estimates pls
Ignore hello kitty bag

>>35172189
>>35172200
I literally just guess. Breakfast is 250-ish, Lunch is 500-ish, dinner is 500-ish. Works great.

>>35172189
if you prepare your own meals, do a week's worth at a time.
this way instrumental errors will be spread over the whole batch.

Two questions today

I hate bananas, is there another food to get that potassium?

Should your bent over rows roughly match your OHP in weight?

>>35172290
Beans, dark leafy greens

No, it usually is on pair with your bench, at least. Check your form.

in the 1/2/3/4 standard, where 1 pl8 is OHP, does it have to be strict press, or can you give it a little push with your legs?

>>35172342
Thanks, my back is probably just a little bitch. I will continue training.

>>35169594
How on earth would I get my thumb and pinky confused? It's my thumb, from the base up to the knuckle.

Was getting up to decent strength then got sick. Thought I was fully recovered then fucked my knee up because I'm a jackass. Now it's been 3 weeks since I've properly lifted. I'll never get to heavy weight since I always seem to get sick every 3 months this year. Something always seems to come up. What do? Usually I just go super light and slowly work back up.

>>35172446
Take a calibration day, figure out what feels right. Start with the bar and work your way up.

>>35172384
Strict.

>>35172384
Newbie here, I've been told strictly no bounce. YouTube buff dudes, they are short snippets but really clear on how to do things

>>35172384
1pl8 push press is kindergarten tier
1pl8 ohp is the easiest of the 1/2/3/4 to get by far
QUIT BEING A LITTLE BITCH

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>>35172527
s-sorry..

>>35172465
Thanks that what I normally do. It's just fucking frustersting. I'm eating right putting pounds on the bar squat is up to 235. Then I get sick or something and can't workout for two weeks. Happened twice now. Not gonna stop though.

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>>35172555
hunden din er stygg. Min dreper sånne til frokost
>2015
>fremdeles kjope mat til hunden
>ikke bare la den ete sin egen bæsj
din feeeeeeeeeeeeeeeg

I'm confused about nomenclature denoting alternate exercises, like

Monday
Bench or Press (A/B)

Wednesday
Bench or Press (A/B)

Friday
Bench or Press (A/B)

Would that mean that one week I would Bench every workout and the following week I would Press every workout?

Should I deload on accessories on deload week while running 5/3/1? Or could I do bodyweight accessories only during deload week?

>>35155920
in order to burn fat or enter ketosis. is it good to starve yourself in the beggining of the day and only eat dinner. going about 20 hours without eating daily. i still get about 1000 kcal and 100g protein

What are some tips for cutting? What food should I be having etc? Recently I learned that dairy products before bed help the cutting process.

>>35172781
Deload on everything

At 5'10 , 11% body fat how many lbs would I need to weight to look the upper otter mode?? ( as in most muscular you can get while staying ottermode ).
I was thinking about 155lbs??

>>35174113
aim for a 500kcal defecit, no processed food. closest to raw, more vegetabels less carbs n fat more protein

Is eating BIG CMON more important on lifting days before you lift or on rest days?

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I'm a skinnyfat dyel but I've been told I have godlike calves that are ripe for aesthetic legs, what exercises should I do to take advantage of the gift that most people complain about not having?

Is it possible to get a tan with pale freckled skin? Gains don't show too well looking like printer paper.

How the fuck do you stretch your lower trapezius, where it connects with the spine?

I pulled something with incorrect shoulder positioning on low bar squats and i can't stretch the fucker out.

>>35172682
it means

monday (bench)
wednesday (press)
friday (bench)

Monday (press)
wednesday(bench)

etc

I've noticed my right side is a s little weaker then my left and also my left pec is more built then my right. Any way to fix ?

Whats a better way to measure BF other than those shitty electric scales? They send me from 12-20% every day- completely useless. I know there is some super accurate shit they do in clinics but I just need something that can contingently track progress.

Is loss of strength normal for hamplanets dropping a lot of weight?

130 lbs down here, been lifting on and off, just getting off a break caused from working retail in november.

>>35174309
underwater weighing test with 8 seconds and enjoying it

>>35174180

You calves are normal desu, just do calf raises.

>>35174144
Thanks a ton m8 I will do that.

>>35155920
Is there an equivalent of GOMAD for people who are lactose intolerant ?

>>35174657
lactose free milk exists

Do pushdows have a place in an intermediate routine?

>>35174657
GOMADASYBO

Gallon of milk a day and shit your brains out.

New thread pls desu

>>35174249
Train asymmetrically.
>>35174244
Precor stretch frame, every gym has one.

>>35174757
>Drinking milk while lactose intolerant
enjoy painful gas build up in your gut and protein farts

>>35155920
When should I do cardio? I'm doing cardio to build up endurance and have high level capacity to run long distances in fastest time possible due to something I want to do in the future


so basically this is my routine:

Monday: Lift
Tuesday: Run
Wednsday: Lift
Thursday: Run
Friday: Lift
Saturday: rest(unless friends want to play futsal)
Sunday: Run

>>35170362
You're hilarious, but I need a real answer.
Please fit.
>>35170338
>>35170338

I'm looking for gym shoes around the 50 range. The pair I'm wearing now is worn out and I was thinking of getting something cheap to lift in.

The two main ones I've seen are Chucks and Adidas Sambas. Is there a significant advantage of one over the other?
Sambas look nicer, so if it's all appearance at this point I'll go with that, but I've heard some people prefer Chucks as they're more flat. Anyone with experience here?