QTDDTOT

Is this good?

Day 1: chest and triceps
Day 2: back and biceps
Day 3: shoulders and core
Day 4: legs
Day 5: rest

Repeat

If I'm not interested in lifting for strength/athleticism, do I need to deadlift? I'm having a hard time fitting them into PPLPPLx routine.

I would add RDL and good mornings to my leg day for posterior chain development.

>>35553817
Just do push/pull/legs. You'll get more volume on that routine than yours.

>>35553817
If your purpose is to use calories. For fat burning I assume

>>35553817
Just do PPLx2 or chest+tris/back+bis/shldrs+legs/ x2

>>35553858
Can u give me an example of a push/pull/Legs routine?

>>35553882
bumpp

>>35553797
I'm about to go on my first date tonight and I'm not really sure what sort of first date etiquette to be aware of

>>35554008
Why are you asking /fit/?

>>35554008
Don't discuss subjects like religion, policy or stuff like that, unless she brings it up. Just in general be careful not to be offensive

are rest days necessary

can i lift twice a day and eat a shit ton of food to bulk

am i missing anything

pull ups -> no doms in my lats
ohp -> doms in my lats

pull ups -> no doms in my upper back
bench press -> doms in my upper back

is this shit normal?

>>35554008
Discuss religion, politics and stuff like that. Be edgy. Women love progressive men.

What kind of effect does the quality of food you eat play on body composition? Assuming you get the correct amount of protein and calories for your needs, would the person who eats "clean" have a better physique compared to someone who gets most their calories from oreos and cheeseburgers?

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I have winged scapula like pic related ( but mines not as severe)

Any good exercises that could fix this?

>>35554287
In the long run you will look better (face and skin), feel better, and probably have better body because it is easier to maintain and progress muscles without deficits in your diet. All the old timers swear to clean eating, only the young idiots who still have their teen metabolism thinks dirty bulking is ok.

>>35554183
when you lift weights you get little tiny tears in your muscle fibers.

when these heal, your body builds them bigger because it doesnt want them to tear anymore. that's muscle growth, thats what you want

you dont grow muscles by lifting weights, you grow muscles by resting after lifting weights.

>>35554346
suppose that any upper back work with emphasis on retraction would help

>>35554222
If you've been working out for a while, ignore doms, it doesn't mean much

>>35554287
In theory it doesn't matter at all, you can eat whatever as long as it fits your macros. In practice, being unhealthy leads to low energy, poor sleep, etc, all of which impacts your gains and ability to push yourself in the gym.

>>35554183
Your muscles need to repair in order to grow. Lifting without resting is like studying without sleeping.

>>35554459
>If you've been working out for a while, ignore doms, it doesn't mean much
yes, i lift for a year now.

How do you know you've hit the natty limit?

>>35554494
If you have to ask, you haven't

There's a cute guy at my gym. I see him every now and then, and he's always with his gym bro.

Is there some good way to approach him or try to encourage him to do so in case he's interested? How do I know if they are homos with his gymbro?

I honestly can't just go an say "hi, wanna help me out" cause I'm pretty fit and squat more than he does, so it's not too plausible if I say something like that. Also, just starting a normal shitchat is a bit off the question cause I'm in Europe right now and the people aren't speaking English as their first language. I can't their language, and I'm afraid that they'll freak out if I randomly start speaking English to them.

>>35554541
Do the sniff test.

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can I be presentable for summer?

On Bench Press

Only scapula retraction or retraction + depression?

I have been doing retraction only

Currently on 5/3/1 (BBB variation) 4 days a week. I'm going to reset my squat and really work on my form before I kill myself.

So, what I want to do is to do somehow do SS for my squats until I can get it to an acceptable weight.

I can't figure out how to do this exactly though. Since it's going to be relatively light, could I just throw the 3x5 squats in at the beginning of every workout? There's probably a better way and I'm hoping someone else has a better idea. Thx senpai desu no homo

Having trouble poopin' in the morning. How do I combat this so that I can get accurate measurements?

>>35554603
presentable, yes
Good, probably not

>>35554738
More fiber in diet

should I foam roll before or after a workout

I have a 520kg PL total without any equipment, how much would it be roughly with a belt and sleeves?

>>35554837
stretch before roll after

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Is running the single best exercise for overall body fitness and weight loss?

>>35554851
Cardio and strength are recommended together. That's the best solution.

>>35554833
like, veggies and shit?

>>35554849
thanks bro. Recommend any stretches to do?

>>35554912
Yes, more veggies and fruit. Also add some flax seeds to your oats.

>>35554929
Currently on a cut, no oats.

I've always been short on money so my entire lifting experience has been spent lifting in converse and poorly matching clothes with no belts, straps, whatever.

I'm currently okay with money so I'm joining a gym with the goal of smashing my bench, squat, and deadlift.

Are there any lifting belts that are generally better than others? Same goes to knee sleeves for squats since these 7mms are on sale atm.

Lifts will be absolute shit since I'll be starting from scratch so I'm planning for the future whilst I have money.

>>35554962
So eat more veggies. Coffee can also help

40-60 minutes per day
5x a wekk.
200-300 minutes - 3-5 hours.
I don't know if I'm doing it right, I usually rest very little between sets.
I do 1 set and wait 40 seconds and start again.
How much is enough between sets?
And different exercises?

>>35555008
on an EC stack so no coffee. Coffee also only sometimes decides to give me shits, its really weird.

I'll see what I can do to get more fiber in the diet.

eating fast food won't fuck me right? as long as manage to stay within a certain calorie range

>>35555034
Any processed meats aren't great for you, but if you're only eating it once or twice a week you'll probably be fine.

I was in a bar last night and some huge titted milf grabbed my ass and obviously was keen on me. I talked for like 5 minutes then ran out of shit to say. Halp /fit/ wtf should I have said to fuck her

>>35555024
Just get psyllium husks then you faggot. Way to not mention any important info in your post. Get psyllium and put it in the food you cook. the stuff has 85% fiber content. You're welcome.

>>35555060
Tell her she's pretty. If she continues flirting talk about how she's sexy. If she continues flirting ask to go somewhere private or attempt kissin'.

Has anyone here overcome a food addiction? I decided on January 1 to get my shit together, but I've realised since then I have a food addiction and need to either transfer that addiction to something else and beat that later, or just overcome it straight up.

>>35555142
Use exercise for now, and eat clean. If you keep it up and study up on nutrition along the way You'll feel less compelled to eat crap. You'll start analyzing the food and realize what garbage it is. Exercise is a good addiction replacement, but get into food. When you understand food you'll start to beat the addiction.

I kind of messed up ultimate diet 2.0 and took creatine on depletion workout days.

Lyle doesn't suggest creatine everyday on his diet.

Should I do psmf diet for two days and resume with the diet, or can I just move forward with the diet now?

Otherwise my macros and supplementation has been on point.

>>35555009
>>35555009
>>35555009
>>35555009
>>35555009
>>35555009
>>35555009

>>35555214
Stop screaming pls
and shoo

>>35555238
*whispers* pls

>>35555273
No

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>>35555307
i'll post pics of my weak bod if u help.
pls senpai

>>35555373
Post bod then

>>35554738
OATS

>>35554962
1/2 cup oats = 150 calories = 1 bowel movement

Are there any exercises to make my hands bigger? I need it to hold all these 5s

>>35555555
Ayo

>>35555555

#chekt
#rekt

>>35555555
you mother fucker

>>35555555
ding

>>35555555
bruh

>>35555555
chickedy-checked

>>35555555
Checked

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>>35555555
>5555555

>>35555555

OH MY GOD YOU GOT ALL THEM 5S

>>35555555
Oh baby

>>35555555
thread de-railed

>>35555555
Shit get

>>35555555
replying to legendary post

>>35555555
Fuuaaark

>>35555555
GET DAMN

>>35555555
CHECKED ANON GOD BLESS

>>35555555
nigggaaaaaa

>>35555555
Sik cunt

>>35555555
First to say trump was right.

>>35555555
Holy shit look at those 5's!!!!!

>>35555555
:O

>>35555555
You did it m9

motherfucker

>>35555555
that was fuckin sick m8 i just said 'ooohhhh' and my mom said 'what?'

>>35555555
Holy fuck

>>35555555
Take 7 scoops CMON

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>>35555555
OOOOHHHH NOOOOOOOOOOO YOUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

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>>35555555
hold some beans

>>35555555
Épic get.

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>>35555555

DLs help grip

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>>35555555

mfw

>>35555555
FUCK YOU FAGGOT THEY ARE MY PRECIOUS! I WILL LITERALLY KILL YOU!!!!!!!!!!!!!!!!!

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F R E s h

>>35555555
Bigtime get

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>>35555555

FUCK YOU YOU FUCKING PIECE OF SHIT THAT GET WAS MINE REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>35555555
I WAS TRYING SO FUCKING HARD TO GET THAT NUMBER YOU FUCKING BORN INTO A RICH FAMILY LUCKER DOG!!! REEEEEEEEEEEEEEEEEEEEE

>>35555555
Fucking rigged

>>35555555

2016, the year of sic /fit/ hand gainz

>>35555555
get get get get got got got got

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>>35555425
Been working out since feb 2015.
pls help nao
I'm 6' 19y/o before asking.

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>>35555555
tfw somebody is already cropping this to post it on r/4chan for the meme points

>>35555555
Keeeekkkkk

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>>35555555

The repeating digits... they're real

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>>35555555
god fucking dammit

>>35555555
8====D O-:

>>35555555
mirin

>>35555555
HOLY FUCK

>>35555675
Stfu dyel. 5s LOL

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>>35555555

>>35555555
ASS WITH TIMESTAMP NOW

>>35555676

"Anon predicts his epic get xD"

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>>35555555
witnessed

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>>35555555

I'm here since 2003 and I just can't see what makes a get special at all.

>>35555675

Nobody cares.

Look at the repeating digits.

>>35555555
Mirin

>>35555675

This isn't a pics thread, this is a GET THREAD

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>>35555705

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>>35555555
Fug

>>35555555
your septs don't compare to my dubs, bub

I'm a new fag. Sorry. I'm seriously trying to pull myself out of my shitty unhealthy life and become something good. So, my week consists of three days of high intensity cardio and two days of body weight circut training in between with the weekend as rest days. I'm doing that for the rest of the month and then switching to different workouts for February.

I'm obviously a beginner, feel free to make fun of me if you want but throw in something constructive so I learn something. But any tips would be fantastic. Should I do more of something, less of something?

I've tried working out before but I've failed miserably, I'm doing much better now that I've put my schedule down in a planner. I feel guilty if I can't check off that day's workout.

Also, do I have to not be overweight to start lifting? I heard it builds muscle and tones, and cardio is more for losing fat and muscle. I want to be healthier, stronger, not just skinny. Should I lose the chub and then start lifting, or can I focus more on that right now?

>>35555555
You mother fucker

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>>35555555
>tfw when it wasn't me who got it

>>35555555
lol at people still trying to post in this thread. Save those useless questions for tomorrow, kids.

>>35555708
looking at them
clap clap
>>35555694
I live in brazil and i started checking fit this year so im not really familiar with /fit terms like natty/dyel
I post bod u post halp

>>35555555
I will use this posts power to get some dubs on my own, check em

>>35555707
>sitting on 4chan for over a decade

yup, failing to understand a 'get' is really your main problem

>>35555675
You weren't supposed leave the freezer

Went out and picked up some fish oil, vitamin d, and zinc supps today. How much should I be taking of each? I know I've seen ratios mentioned on /fit/ before, but I can't recall any of them

>>35555727
Whatever
>>35555555
Fuck you

>>35555727
Less posting more, checking repeating digits desu

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Witness my dubs

>>35555746
wat

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>>35555555
so many 5s

>>35555727

Shut up fag, 5s get.

>>35555555
you gonna need some bug fucking hands for all those 5s

>>35555748
>How much should I be taking of each?

About 5,555,555

>>35555748
Let my dubs here decide for you

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>>35555555

>>35555727
>>35555749
Literally read the fucking sticky

Also remember than diet matters more than excercise if you want to lose weight

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>>35555774
:^)

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>>35555555
some one screenshot this legendary moment

W/hat about my five?

>>35555555
fuck you nigger, those were my 5's

>>35555555
Beautiful

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>>35555555
ho shit nigga

>>35555789
The winner has to post pic of ass you FAGGOT

check'em

>>35555789
I salute you, sir

>>35555555
ayy lmao

>>35555790
why can't you, maybe include your poop picture too

>>35555727
get the fuck outa here

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>>35555555

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>>35555555

What calorie calculators do you guys use to find your maintenance levels? A lot of websites give me different numbers

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>>35555555

>>35555555
I was here, /fit/ best board?

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>>35555555
WITNESSED

>>35555831
The one which gives the bumber of 5555555

>>35555555
>>35555555
>>35555555
>>35555555
>>35555555
>>35555555

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>>35555555

>>35555675
I have been working out for 5 weeks and i look way better dog wtf were you doing? You used to be a fat fuck?

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>>35555555

>>35555801
What the fuck is wrong with her arms???

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>>35555555
WITNESSED
ALL DAY YOU MAY MOTHERFUCKER

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>>35555555
Good work faggot

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>>35555555
NIGGA

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>>35555555

>>35555911
9/11 checked

>>35555910
whoever gets 69 gets his snapchat

>>35555910
There's no space between the 5 and parentheses but nice try

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>>35555869
No, post bod so i can confirm
I don't know what i am doing wrong.
I have ABC
A - Chest and triceps
B - Back and biceps
C - Shoulder (that muscle from the neck - trapezio-) and legs

At the end of A i do 4x40 sit ups on that declined chest thingy where you workout.
B - do them side abs
C - them lower abs.
I go 3-5 times a week to the gym but my gains are very low i have no fucking idea where im fucking things up.

>>35555964
just dont do legs, like ever

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>>35555555
W I T N E S S E D

>>35555746
kek

>>35555986
wat

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>>35555964
here's the proper version of that pic

went to the gym for the first time today had a hard time doing squats with just the bar

do i keep on trying until i get it or what do i do

>>35555675
How about pullin' those shoulders back.

https://youtu.be/yKrEvSoG1kg

>>35556091
Flexibility, especially hips where most of the power should come.

>>35556119
Rotating*

>>35555555
Jesus christ

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>>35555555
Checked and keked

How long do you guys usually bulk for?

I started lifting like three months ago. Cut for about 2 months and have been bulking for about 1 month with another month to go. Do people usually go for longer than this?

>>35556188
Always. I eat as much as I can, which is ordinarily 3-3.5K Cal

I'm at a point where I'm not sure to eat more or what it would be. Moderation and all, so there's no reason to just pour down coconut oil and such; and nuts are often expensive, but they'd be fucking great.

>>35556086
Thanks, been looking for that one.

>>35556119
What?
Is my neck posture wrong?

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>>35553946

Coolcicadas PPL routine

>>35556229
Probably. Your shoulders look rotated forward and down.

>>35556129
i feel like i wasn't pushing my chest hard enough so my ass stuck out to go down

i was going to ask the guy next to me how i looked but i'm a newcomer and was kind of afraid

how do i work on my flexibility though?

>>35556241
Thanks man.
I spend most of my time sitting maybe that's why
I bought a yogamat last week.
Decided to stretch due to lower back and general back pain.
Doing them daily and my back pain is almos gone.
But there are some stretches that i cant seem to improve (maybe im just rushing things since i bought it a week agora idk)
so i'll also start going to a stretch class
Ik you didnt asked but i usually dont have noone to talk about this stuff.

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>>35556238
What about this one?

>>35556207
permabulk? How long you been going at it so far?

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>>35556212
np lad

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>>35555555
SUPREME

>>35555555
check'd god bless

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I'm 6', 145 lbs. Skinny. I just want to do some easy level shit that will tone me and make me feel less weak.

Things along the line of pushups and planks. I have access to one 10lb dumbbell. What's a good <30 minute plan that I could do everyday/every other day so that I'm not totally weak? Any online sources maybe?

How can I stop this feeling that life is running away from me? Like people have relationships and feelings and purpose, I just kind of exist. Do all people feel empty? Are they just pretending?

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>>35555555
BRUH

Is beta alanine a tingly placebo or does it actually do something?

>>35556485
yes

Is it safe/healthy to pretty much replace your entire diet with whey? I'm having a hard time escaping the convenience that calorie-dense processed foods provide, but I don't mind the taste of protein shakes and could probably cut it all and just drink shakes for the vast majority of my meals.

I'm thinking that it can serve as a transition point, once I've pretty much adapted to drinking protein all the time I can start inserting things like chicken, nuts, and vegetables, which I'll probably appreciate a lot more at that point as well.

19 male here, why the fuck am I so horny. Whacking it only stops the urge for like an hour.

>>35556485
>Do all people feel empty? Are they just pretending?
Some have gotten good enough at it that they've convinced themselves they're not.

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>>35556259
There's no reason to "lift" squat weight with the chest. You should roll your shoulders back as well (>>35556119), where the bar can sit over your whole posture without "holding it up" with any specific muscle engagement.

It might help squating over the toilet when going, grab-ankle or literally squating on the bowl. It's also more fun, and exercise feels good anyway. As stated, the power should come from around the hips, but you can support your weight by pressing down on the ankles.

With squats, sticking the butt out is another no-go. If it's happening, make sure the weight is low enough to where it's not getting much pressure. Flexibility is what helps here. I do back-supported butterflies (in a chair, no flutter).. and stretching on the wall like training for the splits. Another key for balance and form is to make sure the knee caps are relaxed. ..Basically just stretching anything that's problematic.

>>35556266
Same here for the butterflies and wall stretching. It's sorta like lifting -- huge gains might not come immediately, but it gets there.

>>35556299
3k+ for a year at some point. The key is finding something simple that's about 1k Cal and eating 3 meals. For me, that was 2c. oatmeal, 2c. nonfat milk, an egg, 1Tbl honey, and some stevia powder (all about 900 Cal), plus maybe some raisins or apples or something, all blended up and into a pancake.. with some peanut butter on top or a chocolate topping made out of an ounce of cocoa powder, 1Tbl coconut oil, and some honey and stevia.

I stopped after that because I went back to the doctor and had either lost another 5 lbs (I was like 140 or so) or had gained nothing, and I had heard that carbs can gum up cells. I've been back on it for a bit, but the lesson is that actually lifting is where the weight comes.

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>>35556437
Squats, power cleans, pullups.

A bench and barbell set is like $70 at Wal Mart's website.

>>35556485
There are over 19M fresh internet users per month. There's plenty of room to provide value through education or entertainment or science.

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>>35555555

I did flat bb bench, OHP, and CGBP yesterday, but I really wanna do some tri/bi work right now. My arms feel fine, just wondering if 24h rest is enough or should I wait til tomorrow?

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>>35555555
damn son

>>35554541
if you are a non-hamplanet girl:
just talk to him

if you are a homo, you should probably post this question in a gay dating forum (not on a gay fitness board)

>>35555555
>5555555
impressive. Very nice.

what's a good length for a bulk cut cycle. My friend who is really fit suggested I start at 10% bf and bulk to 17-18%, maintain for 2 weeks, than cut down to 10ish again, maintain for 2 weeks and then start heading to 17-18 again.

What does /fit/ think?
I just slightly skinnier than skinny fat (I wouldn't say skelly though) and this will be my first serious bulk/cut cycle. weight: 135 height 5'7 inb4 manlet.

>>35555555
Beautiful, a sincere work of art.

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Alright phams; I've got some flavored Whey Isolate and some creatine, currently trying to find some good fish oil tablets. Is there anything else I need in the way of other amino acids or BCAAs. I've just started doing SS a few weeks ago and am still very unsure of supplements.

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>>35555555
5 SCOOPS

>>35555555
jeez

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>>35556259
>>35556266
Also, as shown in that video, rotating the shoulders back is as simple as opening the palms and forearms forward. They should roll back almost naturally at that point. No lifting the chest, just suppleness.

If you're trying to strain up with the chest and spine, you should do the same with your hips and legs. That's called an open, neutral position, and it can be especially helpful as a counter action to tight muscles through lifts and stretches.. and should be the most comfortable.

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>>35555555

nice sextuples

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>>35557135
Also, proper breathing. Breathing in should push down and relax the pelvic floor and breathing out can contract it. That's also where proper kegels come.

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>>35555555

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>>35555555

OOOOOOOOOOOOOOOOOOOOOO

>>35555555
wew lad

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Best ab routine for that sick six pack all the ladies love?

So current fatty here, I've recently started making the effort to finally get in shape and I'm wondering what this board's opinion is on bodyweight resistance exercise? Stuff like push ups/lunges/squats. Either it's not in the sticky or maybe I didn't read thoroughly enough, but I couldn't really see anything. I ask because I'm also doing full time school and don't think I can afford the gym/time it takes in comparison to at-home exercise.

>>35555727
eat at a deficit, do some cardio as a warm-up but definitely lift weights

For diet, I would advise making gradual changes to your diet over a few weeks or even months (depending on how bad your diet is and how fa you are). A lot of fat people make the mistake of trying to go to an extreme diet, which they can't sustain and then fail.

>>35557347
If you go hard and eat right, you'll make gains. That being said, you can afford 3-4 hours a week in the gym and your results will be DRASTICALLY better and faster.

>>35557347
Barbells and shit are nice because you can progressively overload and measure progress in a very objective manner. But if you can't get to a gym yet, start with the bodyweight stuff and really clean up your diet.

If you have the space for it, can build a gym at home. Just need a rack, bench, bar, and some weights to start.

Anything is better than nothing bruh, just try to do more every session.

>>35557324
>need an ab routine
You might know this but abs are made in the kitchen, but if you already have definition buy an ab wheel, do dragon flags and decline situps. Scoob has a great video here https://www.youtube.com/watch?v=zYQdLtam6xA

>>35557347
As long as it feels good.

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>>35555555
On this day I too was on the 'ch0n, brother.

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>>35555555

>>35555901
its called being swole you cuck why do you think we're all here?

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>>35555555

Does protein powder with water taste alright? Bought the generic stuff from costco

>>35557654
It won't at first. You'll learn to like the taste. Unless you got vanilla. That shit is gross with water. But chocolate with water is always pretty good.

How good is an ab wheel? I mostly work out at home and I already have some definition. Also, what's the best way to use it?

>>35555555
Teach me your ways

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>>35557720
>tfw got chocolate

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Any starter routines for Hypertrophy like SS is for strength?
For a cut.

>>35557347
started bodyweightstuff 2 months ago, made some gains so far. definetly got stronger.

>>35557440
basically this

the progressions in bodyweight training are sometimes not very smooth. the jump from bulgarian split squats to any one-legged variation is enourmous for example. in general, leg exercises are shit in bodyweight training.

you will have to focus a lot on correct form, as having incorrect form makes exercises a lot easier. because of that, progress is sometimes a little harder to keep track off.

also, if you are really fat, some bodyweight exercises will be really hard to get started in.

a good thing of bodyweight training is that you get better at it when you lose weight

>>35557802
Yes, we do have memes.

>>35555555
ayyyyyyyyyyyyyyyyyy

What's the harm in only eating around 2kcal when doing starting strength?

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>>35555555

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>>35557825
My bad. Time to research for hours instead of getting a straight answer from some shitbird.

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>>35553797
>i read the sticky i promise
nyrfag here
i'm trying to start working out (can't really even manage more than 5 pushups)
also poor ass college kid
also a veggie
1) what's a good self-weight exercise routine that i can do?
2) what's a good meat-excluding diet (i was just gonna use pic related)?

pls respond

>>35558066
/r/bodyweightfitness recommended routine

>>35557922

You won't gain as much breh, that's it.

Then you'll get frustrated, and likely take it out on something unrelated. Eating like shit and not seeing gains will make you think you need to roid. So you start injecting, hoping that you'll finally get in the air conditioned cab on the gain train. Eventually you'll look like you're gonna make it, so with this confidence you start going out more. At some point you go up to a girl and manage to bring her back to your place. Things get hot as she just can't keep her hands off your round muscle bellies. You move in for the kill, but thanks to your shitty roid stack your dick about as hard as an Arts degree. You try to focus all your energy on your dick, but it keeps limping like a South Sudanese boy who jumped on a landmine. You're so focused that you don't even notice the girl leaving. Three hours later you give up and go to bed, crying.

So yeah, what is the harm of eating around 2kcal when doing starting strength?

>>35557654
I do 30g (27g of protein), 1/2c milk or water, 1Tbls honey, and 3-4 microscoops of stevia powder. Tastes like a cake.

It's unflavored.

Is this song in assosciation with this video /fit/core?

https://www.youtube.com/watch?v=UK-lGSYKaaM

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Going camping for ~4 days.
Currently doing a PPLxPPLx routine and I obviously won't be able to take weights to the campsite.
I'm pretty familiar with bodyweight exercises. Can I just do these and at least -maintain- gainz, assuming I eat enough?

>>35558169

Take a plate with you, do some goblet squats, floor presses, deadlifts, raises, overhead extensions, curls. EZ.

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>>35554346
>winged scapula

holy SHIT. this actually has a name to it?

I just thought it was cause i was skelly mode most of my life and for whatever reason they got stuck

>that moment of clarity when you realize how stupid you are

Travelling soon. What's the best way to bring creatine with me through an airport?

Large container that it comes in = rejected cuz bigger than 3 ounces, right?

Small unmarked container = "Excuse me sir, would you mind explaining this white powder?"

What do?

>>35558268
>Excuse me sir, would you mind explaining this white powder?
Tell them to snort it and run away before they go hulk mode and shot to death for smashing up the airport.

>>35558190
Thanks m8
Also, if I'm bulking on 2,700kcal (5'10", 157lbs), is eating ~1,700kcal in the morning too much? Should I space it out or does it not make a difference?
I know the sticky says "it doesn't matter" but I feel like this is a pretty extreme amount compared to my other meals throughout the day.

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It's possible to reach 1/2/3/4 by the end of the year if my current maxes are:

110lbs
180lbs
265lbs
295lbs
?

>>35558344
I think that's a personal preference, if you live a more active lifestyle it might be better to do 2 larger meals (1000-1200kcal each) so you can stay satiated.

Personally, I think 1700kcal is too much for breakfast. Sure your breakfast needs to be pretty big but I try not to do more than 1200kcal for one meal.

>>35558544
Checked. Thank you anon

Will I waste my noob gains if I start lifting while cutting

I did face pulls for the first time today, and with any noticeable amount of weight (think it started at 25 pounds) my feet end up rising significantly and I can't do the exercise. I'm thinking its just ankle flexibility, but could it also be a sign of some seriously weak muscles somewhere?

>>35558532
should be able to get there within 6 months even bra

>>35558565
Yes, you can't gain muscle while eating at a deficit. If you want to realize full noob gains you must eat above maintenance.

>>35558618
Try a staggered stance (one foot in front of the other) and lean back a little bit to offset the center of gravity.

>>35558645
Noobs can gain muscle on a deficit, especially if you're noticeably overweight.

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>>35558668
Thanks, will do.

>>35558690
fuck I thought that image was of a guy giving a thumbs up, why do I even have this saved

Can anyone give me a strength/hypertrophy routine with resistance bands/bodyweight?

I'm currently live in an apartment and brought a light and extra heavy tension resistance bands. Don't wanna lose my gains.

>>35558268

ok, I found a 150g bottle on Amazon for like 5 bucks. I will bring it with me still factory sealed so it shouldn't look suspicious. And if they take it, it was only 5 dollars anyway.

>>35555555
checked

>>35555555
perfection

>>35553797
>Beagle

Worst pet ever.

Do not get a Beagle unless you're going to use it to hunt.

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>>35555555

>>35554837
Roll after. Dont stretch before it makes microtears in the muscles and makes them weaker for your bigger lifts.

>>35558066
Lots of chicken and brown rice, include 100g of your fave green veggies a day. If you're skinny as fuck and week then aim for higher carbs, sweet potato boiled with the skin on, but also include chicken into most meals.
seeing as you're poor as fuck. Get the canned tuna and destroy that shit as well as chicken, if you cant afford chicken, then you better love the taste of tuna.

Fuck hang on you meant vegetarian right... I thought you meant veggie as in retard hahah ahhhhh fuck im going to hell.

Carbs = lots of veg and fruit, smash veg down, corn, beans, ect. Eat a lot of rice.

get protein from your cottage cheese and protein shakes based around a soy base will be your best friend.

Self weight, /r/bodyweightfitness recomended routine

>>35555555
Fucking done son

Im 26 5'7 160lbs BMI At 24.3

should i do cardi 3 days a week or just stick to strenght? i got a huge belly from 6 years of drinking 3-4 days a week

>>35558142
top kek anon,

in reality, nothing wrong with doing SS on a cut if need be. just obviously gonna have some SHIT progression

Your favourite forearm sesh? And what do you integrate it with?
Keen to see how you all do it. I integrate with biceps and make it a large part of the workout, filled my forearms out MASSIVELY by doing this twice a week and really boosted my confidence as it's crazy how good they compliment biceps.

>>35559381
i just do an 8 hour forearm workout once a week.

>>35559348
Weight training should definitely be a part of your routine if you can include it, but cardio is beneficial too.

The primary determinant of your fat loss will be your diet though.

>>35555555
Observed.

>5 rep max full ROM pullups
Been training for 6 months, most efficient way to increase pullups?

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>>35555555
You son of a bit

I want to start biking on off days (every second day). now, I have not biked in ages. how long should my first sessions be so I dont injure myself?

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>>35555555
Holy shit congrats anon

>>35559585
Just go dick around for the first few days. Keep it on a light gear (if bike has gears) and make up a few routes that you can use for varying intensities (hills, dirt, asphalt, grass, cardio bunnies). You're probably gonna get some chafing for a week or two. You can get creams and fancy seats to remedy this but I just push through it and it goes away as biking becomes more regular.

Once you have your routes and are comfortable with biking again you can start doing HIIT or w/e fits your goals.

And please for fuck's sake, wear a god damn helmet.

What's the top 3 exercises for triceps?

>>35555555
fuckit

>>35559697
CGBP, overhead cable extensions or full ROM skull crushers, cable pushdowns

>>35559866
Why overhead cable rather than overhead dumbbell?

>>35559887
I feel like I can do it more strictly with the cable, which helps with the isolation. Less to stabilize than with dumbbells.

Why did she pull away when I tried to kiss her?

>>35559980
Wasn't ready for your passion. Her loss, onto the next one.

>>35559980
Because she's your sister.

>>35554990
knee sleves and belts wont be needed for another year or two at the absolute lease if you are starting from scratch.

hopefully this thread still bumps:

to increase my ability to lift more should i do for example 100 lbs x 20 reps vs
200 lbs x 10 reps?
which one is the best?

Should I be taking the same amount of whey isolate (2 scoops a day) on my rest days as my workout days?

>>35560587
Just make sure to hit your protein amcro. You don't need to take whey unless you're short on protein on food.

I'm doing PPL (only have barbell available to me), and do both barbell shoulder press, and upright barbell rows (the ones standing, pulling the bar vertically, I dont mean actual rows).

One focuses on lateral deltoids while the other is supposed to focus on anterior delts, and shoulder press is obviously a push exercise while the standing row is a pull.

Should I just do them on the same press day since they just work shoulders, or should I continue to just do them in their respective push/pull days, since they work seperate parts of the shoulder anyway.

Are upright rows as dangerous as everybody claims they are?

Thinking about adding them to pull days and alternating them with shrugs for traps. would be performing the cable pulley version.

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>>35553797
Kidney beans nutritional info: who do I believe? Why are there such huge differences?
>pt. 1/2: google

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>>35560978
>pt. 2/2: the actual can

>>35560978
This info is for dry beans
>>35560991
This is for hydrated ones

>>35560832
why alternate them when shrugs are a perfect exercise to target traps?

and im not sure how bad everyone says they are exactly but i wouldnt reccomend to beginner lifters because it puts the shoulder and wrist in to near end of range positions which can lead to injury (an advanced lifter may have the neccesary motor control to control these ned range positions)

TL;DR just keep shruggin

>>35561014
I know but still the difference seems huge. From 333 kcal down to 53? That's about 6.5 times less.
Are legumes really this based?

>>35561051
Waterweight plays a very big difference in all foods. But yeah, legumes are based af.

>>35553797
what do i say when people ask why am i dieting while i'm already skinny enough

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>>35555555
µµµµµµµµµµ

>>35561524
What is your height/weight`/gender?

I've been doing a 5 day split of. Chest, back, shoulders, legs, arms for a while, but I've been thinking for a while about changing it to a 2 day split, which I'd run twice a week. I feel like my muscles recover well enough for me to hit them 2x per week, is it a good idea?

Is goose stepping a good way to tone my abs?

Seems like it would be fun to do on the treadmill.

https://youtube.com/watch?v=q5BIDjVza1s

How do I maximize my chest-gains?
I'm pretty contempt with how the rest of my body is growing but I feel my pecs are dragging behind, making my overall physique look worse.

What is the general verdict on supersets? I have a fuckhuge friend who supersets everything in his routines, and I've been just following his routine since I don't know my head from my ass. Additionally, would it be bad to follow his routine since I'm just starting?

Hey guys newfag here and just read the sticky... I've never been exceptionally physically active and i have no idea whether to bulk or cut. I get the routine and the diet as well as the calories I have to count so the question is if I should be eating more or less.
The way I understand is it cuttiing makes no sense if you have nothing to "cut down to" but if you're a hueg landwhale then ofc you would have to cut first. (right?) So i guess i'd have to cut if i were slightly overweight? or would i have to go straight to bulking

5'7" 165 lbs. here, btw

tl;dr cut or bulk? chubby skinnyfat fag here

thanks bros

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So i have been calculateing me meal with a site called myfitnesspal.com/ and i'm starting to question the intake of kcals the site wants me to eat when i aim to lose weight. 1800 kcals feels like alot. I'm almost never hungry between meals.
pic related.

My weight is 138 kg, and my height is around 1.80.

>>35562566
Clean bulk then cut when you feel like
Post pic?

how the fuck can I reach 150g of protein on a cut (1600 kcals)

I don't get sore anymore no matter how hard i hit the gym. Yesterday i hit arms really hard and im not sore so how do i know ive had enough rest ?

>>35562566
def cut

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Im currently 173cm 86kg in this picture.

Im lifting 3 times x week, every time i go to the gym i jog 10 minutes to get there and 10 to get back.
Plus one day a week i go swimming(i swim 30mins at constant pace)

IF i keep a 1500 cals per week diet, can i expect to lose one kg of fat per week?

>>35556979
plz fit

>>35563501
improve your posture and get rid of that hair and cut

>>35563541
how long till i see abs, 10 kg?

>>35563570
seeing? 15
actual abs ~20

>>35563774
my ideal weight is 66kg then?

>>35563951
with your current muscle mass, yes

>>35564015
shit...

>>35564020
Just cut to 13-15% bf and go for leanbulk after.
Theres no point in cutting further because it would take too long and you'd lose too much muscle.
Cutting is easier with more muscle mass, how long have you been lifting?