QTDDTOTT

5'11 fat guy cutting down from 22-ish% bodyfat.

Ending my 4th week of SS and I think my squat has stalled. Last session I could do 195 and just barely make it to fail my last set, not I almost failed my first set.

I deloaded to 190 and managed to finish. Is this an acceptable stop point for noob gains? Should I expect my squat to go down from this point as I lose more weight?

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Is this good lowbar squat form or am I headed to snap city?

>>36522391
That's not atypical for what you can get right off without eating at a surplus. You're in for a long haul of cutting with not much in the way of gains.

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Am I supposed to be taking this african oil every day?

Or do I ONLY take it on days I run, in a fasted state, before I do the cardio?

Would there be any benefit to taking it in the mornings on my rest days with my other supplements, just because?

>>36522446
>above parallel

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Question, what's an ideal natty bodyfat level? I'm 20% bf 5'10 175 pounds

>>36522391
Squat is particularly difficult when cutting. Try eating a snack an hour and a half before hand and some caffeine. That's not a bad squat for a noobie. What kind of deficit are you at?

posted this in a different thread earlier but no response

Just realized today that I haven't had to wipe for a shit in weeks. Had near flawless diet for the past few months, and the paper has come up clean each time.

Starting to think the toilet paper lobby and the junk food lobby are in cahoots.

Any validity to this or anyone have similar experiences?


Ps. I have hair on my asshole, still no wipe

>>36522468
That's what I figured, just wanted to know if I had stalled early. When I was eating more maitenance I stalled just before 2pl8.

Deadlift, bench, and powercleans are all steadily going up, which is good. Also losing a little over a pound per week.

>>36522502
10-12% depending on genetics. You've got a loooong way to go.

>>36522503
I already have two eggs with some sriracha about 2 hours before I go to the gym, I get nauseous if I eat any closer to gym-time.

Deficit is 750 (1550 cal/day) right now.

>>36522510
Sometimes shit comes out clean. It has to do with what you eat. I really don't know what else to say.

>>36522510
fiber mang
U cutting? Less food is longer time spent in digestive system, and harder poops

>>36522510
that's because you started eating more fibre
don't worry anon

I'm really struggling to get to 225 on squat. 3 months lifting. My sleep could be better but isn't that bad, and my diet is great. I'm 5'9 22%bf (bodpod measured) skinnyfat.

I did have some hormone bloodwork a couple years ago and my T was pretty mediocre at 398 ng/dl total and 6.8 ng/dl free, but my doctor at the time (pediatrician lol) said not to worry so I didn't.

>>36522534
That's a big deficit so I wouldn't expect your weights to go up on a weekly basis

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>>36522502
don't make that pose ever again.

or at least not until you've earned the right to.

>>36522534
Carbs are known to help with exercise in general. As in 50-75g of sugar, half right before exercise and the other half during the workout.

>>36522568
I want to lose fat as quickly as I can without hurting myself. No point in gaining muscle without losing the weight first.

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I was wondering how long it took you guys to deadlift 3 plates?
I've been lifting for about 8-9 months now and I'm about 15 pounds off 3 plates,but I've started weak as fuck.

>>36522567
Also at 210 right now, each increment past 190 was really hard work.

>>36522567
>22% BF
>Skinnyfat

I don't think you know what that means.

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>>36522594
>50-75g of sugar

>>36522613
It is when your lean body mass is a whopping 119lbs.

>>36522602
I'm 220, about 10lbs fatter than I want to be. I gained about ten of those pounds during my first four months of weight training, and I've been training about two years now. I started out deadlifting around 165lbs for 5. I can't remember exactly when, but I hit 3 plates for 5 in under a year. I think right around 6 months? Maybe 9, that was the summer I had that arm injury.

>>36522602
Hm. I've been lifting for three months and I'm 25 lbs off of three plates.

>>36522602
Did you just do ss to get to where you are?

>>36522633
Well, anyhow. I hope you're cutting right now. Even getting that far on noob gains is pretty good. You're not going to be gaining much more if any progress if you are cutting.

Any recommendations on the best tasting Vanilla protein powder? I'm currently trying to make my way through EAS 100% whey and I can barely fucking drink the thing (milk or water). It really has to be vanilla because I don't like chocolate.

>>36522667
I had set 225 as my goal before starting a DNP assisted cut.

>>36522558
>>36522565
I don't eat too much fiber. Very little grains so the only fiber I get would be coming from vegetables.

And yeah, cutting on around 1500

>>36522690
I like GS

>>36522690
Do you have any other flavors you like? Strawberry? Banana? Caramel? Toffee?

>>36522628
Sugar being an effective PWO is pretty well established.

>>36522742
Damn I didn't even know there were that many flavors. What's a full list?
>>36522741
Gold Standard Vanilla Ice Cream?

>>36522745
I'm on a cut. Trying to eat as little sugar and carbs as I can.

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>>36522761
>What's a full list?

Depends on where you go.

>Gold Standard flavors
Banana Cream
Cake Batter
Chocolate Coconut
Chocolate Malt
Chocolate Mint
Coffee
Cookies and Cream
Delicious Strawberry
Double Rich Chocolate
Extreme Milk Chocolate
French Vanilla Creme
Mocha Cappunccino
Rocky Road
Strawberry Banana
Vanilla Ice Cream
White Chocolate

>MyProtein
Apple Crumble and Custard
Banana
Banana Split
Banoffee
Blueberry
Blueberry Cheesecake
Chocolate Banana
Chocolate Brownie
Chocolate Caramel
Chocolate Coconut
Chocolate Cookies and Cream
Chocolate Mint
Chocolate Nut
Chocolate Orange
Chocolate Smooth
Cinnamon Danish
Cinnamon Roll
Cookies and Cream
English Toffee
Latte
Lemon Cheesecake
Maple and Pecan
Milk Chocolate Pudding
Mocha
Neopolitan
Peanut Butter Cup
Peanut Cookie
Pecan pie
Pineapple
Rhaspberry
Rhubarb and Custard
Rocky Road
Sticky Toffee Pudding
Stracciatella
Strawberry Cream
Strawberry Drizzle
Strawberry Jam Roly Poly
Summer Fruits
Tiramisu
Unflavored
Vanilla
Vanilla and Raspberry
Vanilla Ice Cream
White Chocolate
There's a lot of fucking protein flavors.

>>36522446
Post vid, otherwise I'm going to assume this is at the bottom and agree with this guy. >>36522492

>>36522690
ON is my personal favourite. Most of their flavours taste good and blend well.
>My morning coffee
>1 scoop of vanilla ON
>1/2 cup of vanilla iced coffee
>1/2 cup of 2% milk
>1/2 cup of water and fill with ice
>F: 5g; C: 25g; P: 31g; kC: 270

When I'm bulking I add more milk and coffee instead of the water.

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Was this dude blessed with really broad shoulders or does it just look like it because of his lean physique

>>36522745
Sugar being an effective diabetes inducing substance is pretty well established.

Fixed that for you. I mean fuck who is taking 75g of sugar before every workout? One way ticket to losing a foot town; population? This faggot -> 36522745

Hey guys, I'm gonna become a Lifeguard for the next year, what should I aim for on the current one?
I still wanna get some size, Is it going to be possible? or I'm just gonna be DYEL 4 ever?

>>36522841
Damn buddy thanks!
>>36522854
I'll definitely be trying both GS Vanilla Ice Cream and MyProtein Vanilla Ice Cream.

Thanks for the recommendations!

>>36522950
np brother.

>>36522949
What is the question

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Is laughing maniacally watching people get injured in crossfit videos while wearing miles of rocktape the best way to burn calories?

Also, am I going to make it? Lost 10kg, at least 20kg to go.

>>36523024
If you lose 20 more kg you'll make it.

I've been on SS for one week now. Is it normal I have no doms at all? Also my lowerback doesn't really hurt but I feel slight pressure on it some hours after lifting while sitting down. It feels just normal though if I stand or while I lift. Is this normal, or am I doing something wrong? I've been really careful with my form

wanna get my squat form perfect due to past nagging injuries, kinda wanna get some shoes, but worried I would look like a fag cus I cant squat very much,whats an acceptable weight to own shoes like 225. Do they actually make a difference?

>>36523103
Yes they make a difference

who gives a flying fuck if you look like a fag, do you lift to look cool while lifting or to gain gains?

Can I go past a 500 cal deficit so long as I don't lose muscle? (Cutting)

>>36522446

>running shoes

>>36523103
Just take off your gym shoes, you don't need lifting shoes.

No sexual health thread, will ask here.
>have qt roommate, 9/10 if you are into slim women
>we've been fucking each other for over 2 years
>both not in any relationship, both don't want to date each other (at least this is what she told me)
>want to stop because I have someone I want
>can't stop, we're at the point where walking around naked is ok
>she walks by with just her undies, I grab her ass and we fuck on the spot - this happens like it's normal
>she grabs my dick while I'm cooking and proceeds to blow and swallow
How do I get off this ride? When we're not together it's fine, but when we're in the same room, we just immediately start having sex. It's good and all but I just don't see how it would work out if we get into a committed relationship, I can't see my future with her.
Moving out is also not an option because of the following valid reasons
>15 min drive to office
>15 min drive to gym
>basically every place that you might be interested in is just a 15 min drive away
>cheap as duck rent

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How do I become as strong as pic related?

>>36523227
If you cut, you're gonna lose muscle. Your deficit amount and protein intake just minimizes it.

>>36523567
Your wording is poor. You lose a very, very insubstantial amount of muscle when cutting. Only if your LBM is really high will you lose a substantial amount.

I dropped 7lbs in 2 weeks with a -1750TDEE, lifts stayed the same beginning to end (some I even progressed on).

If you need more proof, http://fitnessblackbook.com/main/starvation-mode-why-you-probably-never-need-to-worry-about-it/

>>36523508
>>36523508
you have bigger problems m8.

i'd go see a therapist

Starting my first bulk next week, and I'm trying to work out my macros.

I'm pretty sure that I have my TDEE (2200) total required calories (2500) and protein (160g) worked out correctly.

How do I split my remaining calorie requirements (1860) between carbs and fat?

I have big arms but a flabby stomach. Im doing 20mins of cardio at 150bpm 3x a week a few hours after lifting and eating at a 500 calorie deficit. How do I lose the gut fast? It feels bloated sometimes too.

>>36523508
Keep fucking her on the side. She's not down for a relationship so I don't think she'll mind if you get a girl. It's not cheating if you're just having sex with no emotional strings attached.

>>36523544
Move to Japan

>>36523644
Don't eat bad shit. Count your macros. The more cardio, the faster you lose fat. 20 minutes isn't a lot.

>>36523688
>20 minutes isn't a lot.
20 minutes 3x a week is plenty, especially for someone trying to lose excess fat.

>>36523631
Am I really brain damaged? Given my current setup, I sure as hell would fuck her everyday if sex came so easy.
>>36523688
Think about it the other way around, I don't think I would be OK if my qt3.14 was letting some other guy bang her while we're in a relationship.

>>36523725
>an hour of cardio a week is plenty. Lawls

>>36523735
You're acting like 20 minutes 3x a week isn't worth pursuing. It's not like you HAVE to run 5 hours in order to lose any weight.

>>36522602
I got it in week 5, but I'm already a big dude. I'll add that I can't do it more than once without chalk; I got weak grip and sweaty palms.

>>36523727
Why are you worried about hypothetical situations. Cross that bridge when you come to it. Jesus.

>>36523725
>20 minutes 3x a week is plenty, especially for someone trying to lose excess fat.
The more you do cardio, the more fat you will lose. Why do 20 minutes 3x a week if you can realistically do more? Go running, swimming, biking, etc. The more dedicated you are, the faster your results will show.

>>36523727
>Think about it the other way around, I don't think I would be OK if my qt3.14 was letting some other guy bang her while we're in a relationship.
Depends on how serious you are about the girl that you want to date. You should stop the sex thing when you fall in love with your gf but not before. What if she's not the type of girl you were looking for? In that case you lost a gf and a fuck buddy.

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Bulk or cut? Think I'm gonna hard cut (-2000tdee) for a week or two for summer to get ripe and very slow bulk

>>36523783
Cut for summer bod bik boi ;^))))

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/fit/, did I make any sort of progress at all? I feel like a fucking fatass that fell for the SS meme.

Also, is my bf% in the 20% range or 30%? Yes, I know I've got gyno and wide birthing hips.

Also: Are there any examples of people with non-steroid induced gyno that have abs? I don't feel like I'd ever make it.

>>36523508
You need to move, you cant live with this girl and be in a relationship at the same time. She sounds cool tho, are u sure u wouldnt date her?

>>36523811

Can definitely see some definition in your arms. You're something like 16-20% bodyfat - probably 18%. Just keep going.

>>36523811
March 25: put on some pants.

is this deep enough

https://www.youtube.com/watch?v=UpldNRcBr5E

>>36523777
>>36523773
>What if she's not the type of girl you were looking for?
The girl is actually my ex, and thinking back she's everything I could have ever hoped for for a partner. Is this just oneitis? Whatever the case may be, all I know is that I think about her when I'm fucking my roommate.
>In that case you lost a gf and a fuck buddy.
Now that's planning ahead. I'll go with this.
>>36523842
I can't move, at least not right now. I've just landed my dream job, and the place is 10/10.
With regards to my roommate, the fucking around is cool, but she simply doesn't have the qualities I am looking for in a lifetime partner. I just can't create an image of my kids with her.
She's the perfect teenage girlfriend, but definitely not wife material.
For the record I am 25 and I am well on my way to become financially stable (no debt, pay is enough for me to save and invest a portion every month, variable life insurance).

Any routines to make gains at home before hitting the gym? Preferably routines that focus on losing fat

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What's a decent, relatively cheap knee support that I can wear when I run and stuff? I have some knee issues(lateral meniscus tear-got it trimmed but still hurts) and although lifts don't really mess with my knee that much, I'd like to be able to continue playing sports and go hiking and what not without having to take a break every 20 minutes from pain/swelling.

>>36523918
Maybe your chillin then, just fuck ur roomate/ sloots till ur older and more settled.

Ran two days ago and my knees cracking when I bend it. Hurts a little but not too bad. Should I not squat tonight?

Is it ok to fast the day before i weight myself? that means no food and very little liquids. Ive been doing this for the last 3 weeks and im worried it might be a bad habit

>>36524353

Its a pretty terrible idea if you want an accurate assessment of your weight and whether its trending up or down.

>>36524380
whats the science behind this? i thought having an empty stomach would be more accurate to learn my real weight (as long as i do it everytime)

>>36524437
If you want to weight yourself properly, it's about noticing a change in similar conditions. The number is just a number, the important thing is if it's changing over time.

Whether you weight yourself first thing in the morning or after a shit, you'll see a change.

Does anyone else here check their shit?

When can I start adding a light squat day or front squat day to SS? I'm grinding out all my reps for squats every workout, and it seems like recovery is becoming an issue. I've been on SS for two months.

>>36523897
sure seems like it. nice job on the pr anon.

6"3 74kg skinnyfat here

Is it normal for legs to fucking hurt more than other parts after lifting?

Is it normal for my groin to pop when i do leg raises?

How good is dancing as a cardio workout?

December fag here. Haven't been to the gym in 3 days. Feel like I'm actually losing gains the gains I've made. Is this Normal?

80 hour work week. I made time earlier this week don't give me that make time bullshit

I'm fairly buzzed but my brain tells me grabbing the dumbbells from the other toom and doing sets is what I want to do. I know muscle growth is stunted when under the influence. Is there any point to me working out right now?

Skinnyfat here tired of being weak on my cut (started lifting on a cut)

Any tips for getting my bench up on a 800 cal deficit? Others lifts are going up (Squats went up a fuckload) on the deficit but bench is stuck at 115-125 for weeks now. I want to try doing cable crossovers because they look pretty fun but i feel like those are only for real men who can bench at least 1pl8.

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Since you need glycogen stores its best to workout after eating a hearty meal and letting it replenish your glycogen, right?

So why do doctors and stuff recommend working out right when you wake up after you've fasted for 8 hours and have low glycogen stores?

>>36524814
glycogen stores keep you from using fat and stuff. so in morning its easier to workout when they're low if your goal is weight loss

>>36524866
but my goal is gains

How bad is one night of no sleep going to affect my gains? It's almost 4am and I just can't drop off

>>36524701
>Is it normal for legs to fucking hurt more than other parts after lifting?
Yes
>Is it normal for my groin to pop when i do leg raises?
What?
>How good is dancing as a cardio workout?
Not as good as other cardio workouts and GAY AS FUCK jk mang but dont do dancing as a primary cardio workout

>>36524713
You didn't lose gains for not working out for 3 days. Just keep going. You're probably just overly-relaxed because you didnt gym.

>>36524716
> Is there any point to me working out right now?
Yes

>>36524719
You don't gain muscle when you're cutting. Don't cut if you're skinnyfat. Bulk until next summer. You're not gonna have a summer bod this summer but at least you'll look like you're building muscle instead of a skeleton.

>>36524874
Just don't make it a habit. One night of no sleep isn't going to kill your gains.

Here's a theoretical:

What would happen if you only did deadlifts? Let's say you do a perfect clean bulk and are actively growing muscle. You start from a skelly and do 3x5 deads every second day and only deads.

What would your body look like?

>>36524814
What doctors and stuff recommend fasted weightlifting for weight gain?

How do activate my almonds, abs and core in a squat?

I followed the advice to flex your abdominal wall, but it does nothing for me in the lift. All I feel is legs.

>>36524914
It feels like my right leg pops at the joint next to my groin as i put my legs back down
It doesent hurt its just uncomfortable

>>36524959
A deformed looking back, huge hamstrings, and Popeye arms.

This may be stupid but I need some help. I'm 205lb at 6'2". I've been eating ~2600cal a day of all healthy foods. I exercise 6-7 days a week wether it be bouldering for an hour, strength training for 30-45 minutes, or hill repeats for about 30 minutes. Am I getting too little or too many calories? I have lost about 10lb over the past 6 weeks but I've also gained a noticeable amount of muscle. Should I be eating less? Thanks

>>36524959
idk a nice ass?

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>>36525022
Progress so far

>>36525049
Calculate your TDEE, subtract 500 and that's how many calories you should be consuming daily

Also if you're losing weight then you're fine if everything is going well stick to it

Also good progress

>>36525049

Seriously need more chest work.

>>36525064
What TDEE calculator is generally used around here? I just tried iifym.com and it said 3369 a day. Thanks for the support I've been working my ass off!
>>36525070
You're totally right, I've been incorporating that into my routine lately

>>36525128
Think there's one in the sticky. I personally use the one that's listed on Reddit fitness page

>>36525135
Got it :) thanks guys, looks like I might make it

I have no friends of which I keep contact with save a few here and there online, the only people I really speak to are my parents and people at work.
How good an idea is it to go coccoon mode?

>>36525361
Dumbass. Don't do it. You need social interactions. What are your circumstances? Age, location, relationship status, free time?

I follow a basic DUP upper/lower powerlifting split with 4 days per week, and an optional fifth day to throw whatever I feel like into the mix.

I want to keep that basically the same, but add in some Olympic lifting. I've finally just achieved the mobility to hold the rack position, and am now working on being able to catch it. Feeling pretty good with hang cleans of 40kg just to practice the technique.

Add in some oly lifts on lower days before dreads? I'm not focused on powerlifting anymore, just becoming a bad cunt, and having fun.

>>36525361
Ill be your friend
Only if you're an hours drive from Melbourne tho

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I have a really odd problem, brehs. My life is starting to come together - finally got a job I want with potential for advancement, going to college, getting ready to move out of my parents' house (I'm nineteen, for context), still have time for lifting - but a couple of days ago things went weird. I completely lost my sex drive. Video games are no longer fun. Shitposting on 4chan is no longer fun. I can go to work fine, work out fine, and work on all of my personal projects just fine, but things aren't fun anymore and I can't jerk it. I mean, I physically still can, but it's not pleasurable anymore. What am I supposed to make of this? It's like depression (complete with random spikes of irritability and aggression), but I'm still able to be productive.

I'm considering getting protein bars as a snack after TKD training, is it worth buying or should I stick with whey?

Had 2 shots of whisky post workout at dinner, how fuked is my recovery

>>36525534
Welcome to adulthood

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>>36525806
I want off this ride.

>>36525534
No real man games after his 20s, i gamed 7hrs a day, welcome to beung a big boy

>>36525715
You should probably just give up now. Those two shots of whisky will fuck up your lifting life forever mang. That's the end. You had a good run. Time to throw in the towel. I recommend going to Dunkin Donuts for breakfast, McDonnalds for lunch, and KFC for dinner.

2 shots of whisky isn't a big deal. Just don't drink every day. Fuck off.

I'm thinking of doing an 1000 cal deficit next week. Currently 18% bodyfat. Give me reasons not to? Or if it's all good and safe to do in terms of preserving muscle, how long can I run a cut like this? Was thinking 4 weeks, then one refeed day or something then continue until 10% bodyfat

>get gym membership
>focus triceps and chest to pass upcoming push-up test
>no improvement after 2 weeks
>more weight
>more reps per set
>more sets per day
>still no improvement after 2 months
>cancel membership and just do push-ups at home
>regular and speedy improvement
What am I missing?

>>36526362
The fatter you are, the bigger deficit you can run without risking losing lean mass and vice versa. Note however that if you losing weight in this aggressive manner is unsustainable and you WILL regain weight. If you plan on bulking back up afterwards or if you're OK with only being lean for a limited period of time then that's fine of course. But if you're going for permanent weight loss, it's not the way to go.

>>36526387
>What am I missing?
The SAID principle.

just started lifting, is it possible to have no abs at 5% body fat, or am i doing something wrong

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How do I train my legs when I stand for 9-10 hours a day at work? I can't just go crazy (go mad, kek) and do a full leg workout because my legs would be killing me the next day.

Also, what is the deal with pic related? I keep seeing it here and I don't know what's so special about it.

>>36526660

The question of course is about the pic, not Brendan Fraser in case anyone was wondering. One can never be sure with you guys.

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Can I work my abs every day? Trying to achieve that six pack by summer

>>36526677

Abs are made in the kitchen not at the gym. It's right there in the sticky but whatever.

>>36522502
That's more than 20% bf. What method are you using to calculate?

What happened to the wiki?
I need it

All the barbells at my gym are these ones that the weights can rotate on independently from the actual bar, and I have no idea what it weighs. Does not feel like a standard 20kg, is it safe to assume it is 15?

>>36524873
1+1=2

>>36526680
Nigga im 10% bf but my abs have been neglected by SS and are weak af. I can only blank for 1 minute

>>36526712
I have those too, they're 20 fampai

>>36526680
I hate when people say that, sure, you need low bf, but you cant
expect to have fucking ripped good looking abs if you just lose body fat,
just like any muscle it needs work, lets not act that we all have Lazars abs under that fat.

Want abs, I suggest Deadlift / Squat and watch your diet. Simple

>>36522871
just lean physique

I was doing deadlifts but by stomach was acting up, just acid reflux stuff, and after 2 reps I felt pretty bad so I waited a few seconds to try to let it settle and then did the last three reps.

Does this still count as a set or is it technically a failure?

>>36526828
You failed and lost 3 weeks of gains.

>>36526680
He didn't say visible abs. Learn to read.

Push ups are my weakness. I'm 6' and 163 right now. I did 70 push ups but the most I can do in one set is 20 and then I have to rest a good long while.

I lift heavy dumbbells for incline and bench press but it's been slow going. I've been working out 1 year now. How can I jumpstart my push-ups?

Is there any link between lack of protein and shit gym days?

I was way off on my deadlifts today after running out of protein powder two days ago and not meeting my protein macros.

>>36526863
Do more push ups

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>>36526863
Pushups are the best fampai

I have a serious strength imbalance between them and pullups

Why do same weights feel different at different gyms? For example I may use a 75lbs dumbbell at one gym, however I can't rep out the 75 dumbbell at another gym. do gym have different gravity?

>>36526839

pls ;_;

I'm doing a upper lower split, ULxULxx. Would I get more/better gains by doing and extra upper day, like ULxULUx?

LEND ME YOUR SEXUAL KNOWLEDGE, /fit/.

I giving my girlfriend a good fuck, but immediately afterward she experienced a rapid onset of nausea, puked, then rapidly recovered. What the fuck happened.

>>36526912
It's how accurate the weights are.
The weights at my gym are iron plates, but I went to another gym, and they were proper accurate rubberised plates. I failed squats on them. I went back to my gym, and weighed the 20kg plates there, and they were around 19-19.5kg.

>>36526904
How many days a week should I do them?

I want to get a punching bag to have something active to do when I am bored at home. What filling would you go for - textile or rubber mulch?
Also, what manufacturer would you recommend?

>>36527032
100 PUSHUPS
EVERY
SINGLE
DAY

So it seems I have a shoulder impingment, altough I don't feel any pain doing the painful arc test. The pain isn't even that bad, but I can't lift besides squats.
How long will it take to recover? Do shoulder dislocations with broomstick really work that good? At what point should I start doing them?
I don't really have time nor money to go to doctor or physio, they never really helped me anyway.

>>36526978
did she eat a lot b4?

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>>36527032
I do them every other day

>>36527060
Nah just a Panera sandwich

>>36526535
>Note however that if you losing weight in this aggressive manner is unsustainable and you WILL regain weight.

What you are saying is, even if he eats within his new TDEE, he will still gain weight?

What you just said don't fucking make sense. Don't just go around repeating shit

Is flexing your pecs and making them jiggle/dance something that comes along with them getting more developed or is it more like raising single eyebrows where you can either do it or you can't ?

I have a bodyweight scale, I know that the electric method is inaccurate but currently it doesn't really matter as my bf% is really high anyway so when should I weigh myself, in the morning after taking a piss ?

>>36527160

When you learn how to activate certain muscles you can do it. It's just like shrugging

>>36527148
The implication is that most people can't keep eating at that level and they revert back for mental reasons and therefore put weight back on.

>>36522390
19 years old, been lifting for around a year now, made around 20 lbs worth of newbie gains - currently, the only supplements that I take are whey protein.

Is creatine worth taking? how frequently should i take it? and only on workout days or daily?

>>36527304
It's cheap, and I think it works well enough.

Just take 5g every single day.

>>36527313
okay, sounds good. Do the servings typically come in 5g increments or am i gonna have to measure it out myself?

also, any good brand to get or does it not make a difference?

What kind of gains can i expect from it in a given timeframe?

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/fit/ I haven't lifted in months due to a shoulder injury

Gonna try to get those strength gains back (which were shit to begin with) with Greyskull instead of SS this time.

Could/Should I add some hypertrophy work into greyskull? I plan on bulking.

>>36522446
>lowbar squat
>bar isn't over mid scapula

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How do I convince my overweight mother of almost 60yrs old to lose weight?

She has said she wants to lose weight so she is not delusional, but she doesn't do anything about it. Refuses to count calories. Still believes (after explaining a few times) that fat is evil even if the total calories in the meal are low. She rides a bicycle about an hour a day on average to and from work at decent speed, so fixing her diet should be sufficient for the purpose of losing weight. I explained calories in/out but its not really getting through.

She is getting older - should I play the 'I want you to be around as long as possible' card to guilt her into doing something about her weight?
She has migraines - should I play the 'this may help with your migraines' card?
She flat out refuses to count calories - should I offer to do this for her? At least temporarily?

Rest of the family is either fit or getting there.

halp

>>36522446
fucking use the same grip for both hands, idiot.

>>36527359
just dont count calories and eat healthy?

>>36527367
She eats 3 healthy meals a day, but she snacks a lot in between. Her idea of eating healthy is adding salad to a meal or cutting out 1 of her 20 snacks. I don't think she can change these habbits without counting to some extent.

>>36527359
>>36527381
do you live with her? if so, get rid of all snacks in the house, come up with a meal plan for her and make her stick to it.

Also, you could play all of those 'cards' you mentioned.

>>36527326
It comes with a scoop, like most powders. As long as it's level, it's 5g. I measured it on a scale.

>>36527410
okay, cool thanks, i'll buy some.

Any other supplements you'd recommend?

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Started doing some bicep curls recently and now I have this a few hours after workout, what does it mean? On my other arm too.

Apologies for the shitty photo

>>36527359
Take her to a doctor and have them explain the things she won't believe. Old people only do things if a doctor tells them to.

>>36527413

I'd go for http://www.myprotein.com/sports-nutrition/creatine-monohydrate/10530050.html.

I bought 2kg. It'll last 400 days.

Myprotein do the best protein too. Some of the highest protein:powder ratio. http://www.myprotein.com/sports-nutrition/impact-whey-isolate/10530911.html

Get one of the 'Natural' flavours, 5kg for £78.99. Almost always an offer on. Offer currently is 25% off everything and 2 Easter gifts.

>>36527427
great, thank you.

I already use myprotein's whey, and there's a nutrition shop near me that sells myprotein brand supplements, so they'll sell creatine too, so i'll just go there when it's open next and pick some up.

>>36527427
>>36527413
Get MyProtein's Impact Whey Unflavoured 5kg today it costs £34

Why are standing calf raises so much easier than seated?

Say I can do 12 reps with 50kg seated, I can do more reps, with a higher weight standing, and that doesn't even include my body weight.

>>36527460
The Whey Isolate doesn't do 5kg in unflavoured. Unless you mean the Whey Protein. The downside to Whey Protein, is that it has 7.6g fat per 100g, compared to 0.3g with eht Isolate. Also 2g less protein per serving.

It is probably cost effective, but I prefer the natural vanilla anyway.

>>36527182
So do you think there's a better time to weigh yourself?

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Just hit my gym for the first time, doing SL 5x5.
I have two questions.

First,I did the three lifts to 5 sets each. I was in gym for about 30ish minutes, not including the time I took to get the stances memorized. Should I follow up with the additional Work? I rode a bike home for about 10 minutes, up a very steep hill (nonstop at about 20% angle)

Second, what are some nessasary purchases for weightloss? I'm 288 lbs, 6'2. I've got a scale at home and gym, but nothing else. Power is in my shoping cart now. Should I get something for BMI now or just work on dropping 80~ pounds before making that purchase? Thanks a bunch!

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>>36522390

i might take Substitol (at least it's called that where I'm from), it is a substitute for heroin addicts. First time trying opiates.
How will it affect my gains?

Don't judge, I have a reason.

What's a good cereal/breakfast for cutting? Something quick, cheap and easy to make but filling and nutritious.

>Don't exercise at all eat crap
>86kg
>Leave home, start school 6 weeks ago
>Walk there every day, 1+hr walking a day
>Get scales from wallmart today, 91kg
>Been eating right and walking every day

I don't know man I make lots of rice and crap

I'm dirt poor so I haven't joined a gym but I have a scholarship coming through in a month so I can probably afford one.

What should I be doing if I'm gaining weight?

HIIT is anaerobic, right?
Why is it so commonly called cardio?

>>36527582
You mean buprenorphine? I read that taking opioids everyday can lower testosterone levels or increase estrogen levels or both, can't remember. Or maybe it was methadone.
Just do a Google search "opioid use and testosterone levels" you should find a bunch of articles.

>>36527808
Eating right =/= Not eating too much

If you're consuming too many calories, there's absolutely no reason you wouldn't gain more weight than when you ate less calories but worse food.

>>36527871
Oh I just realized this is the first time you'll take opioids, so I guess you're taking it to get high and not as everyday therapy? If so no, it won't affect your gains. Enjoy it, the high is awesome. If you have any more questions about it just ask me bud.

>>36527859
I feel so unstable when I squat below parallel even without any weight. I can't sit in a squat without tipping over. What's wrong with me?

>>36527817
because cardio means heart or something and doesn't have shit to do with aerobic or anaerobic exercise

>>36527920
>Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process
>- Exercise Physiology for Health, Fitness, and Performance. Lippincott Williams & Wilkins

At roughly what stats do you move off SS?
At roughly what stats are you no longer DYEL?

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Does anyone have a routine similar to pic related? I've made decent gains on it, but I feel like it's starting to lose its effectiveness.

Does anyone have a routine just for smashing abs?

I've never really worked them specifically, barring a couple times. I'm currently doing PPLPPLx, but I really don't want to do legs twice a week, and wasn't sure what to replace it with, on the last workout of the week, so I figured I'd just work abs instead.

How are cross training shoes for lifting? Or do I have to invest on a converse?

>>36528293
You want flat footed shoes, no padding. Converse Classic Chuck Taylors are the best. Beyond that, getting proper olympic weightlifting shoes is the way to go.

>>36528064
>At roughly what stats do you move off SS?
If done correctly by an average male: 1/2/3/3.5 for sets of 5. It varies from person to person, but if you're a young male and far away from those numbers you're either fucking up, have talent for lifting or have absolutely no talent for lifting.
>At roughly what stats are you no longer DYEL?
Never

>>36528293
get proper lifting shoes. chucks are for people who do very wide stance squats. if you can't afford proper lifting shoes then chucks or barefoot will work.

Is there any sort of hierarchy for what suppliments I should look in to? I'm just taking protein right now, but I've heard I should probably look into fish oil too, and maybe a good pre-workout

For whom is actually PSMF suitable?
That's what I am asking myself while doing I prepared the stuff I need for it.
I have over 25%BF, train 6-7 times (Push, Legs, Pull and Core) workouts a week.
Still, this question prevails.
Isn't it more efficient to eat 2000kcals a day on a feeding windown from afternoon till late evening?

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6'2 181lbs, skinnyfat as fuck.
Should I cut and then leanbulk or just bulk for a while then cut?

>>36527160
not more size but more feeling, from lifting, like after i slacked off and had small pecs i could still do it

Im new to lifting.

When using the shoulder raise machine, I feel it more in my nec/trapezius area than my shoulders. Am I doing it wrong? And why is it that when doing squats, legpresses, I feel it more in my ass than quads? I want bigger legs and shoulders

how do you make greek yogurt palatable?
it seriously tastes like sour cream, only got a 200ml tub and still couldn't finish it

>>36528684
slight bulk, cut back if you're gaining too much weight

do not cut, huge waste of time

>>36528758
Are you sure it's still in season?

Get some outs, crunchy clusters and shit. Winco has bulk.

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Is it worth buying pic related ? My main culprit is my wrists failing during biceps curls even though I could lift more and I don't want to wear gloves

>>36522390
As an intermediate lifter, i cant follow linear progression? How do i progress, add more reps??

My fitness center has a smith machine so ive been doing leg press and split squats instead of smith machine squats.
Im starting at a proper gym soon with NO smith machines just power racks.
Im doing 380kg 3x6 leg press at the moment, my question is, how will this relate to squats in terms of putting weight on the bar, how heavy could i go ?

>>36528831
Different anon but what about powerballs? Which is better (or better value for money)?

>>36528831
I have one of these. Just do fucking static holds, they're way better. Your forearms have a shitton of muscles for both flexing and extending and they aren't trained very well with those things.

Not that it matters for a shit-eating curlbro such as yourself who can apparently easily hold his DL and bodyweight on pullups yet his bicep is 2stronk for his grip. But Ibet you don't even do diddlys

>>36528839
there are many ways to go

something as simple as doing five triples and changing one set to four until you have five sets of four before adding weight can work

or look up programs with non-linear progressions like 5/3/1

Felt some deep pain in my trap last night, thought it would be stiff/sore this morning but it's not too bad.

Should I try some foam rolling and/or lacrosse ball on it, or just let it sit for now?

Are some biceps and triceps isolations cool with shoulder impingment? I'm thinking about preacher curls and triceps pushdowns maybe. My arms could use some work anyway.

Gave my wife the biggest and best orgasm last night but she spat it out, am iii going to make it brahs ?

How does it sound to modify PPL to be only 4 days a week by doing squats on push day and diddys on pull day? It'd be something like

PPxPPxx

6 days for regular PPL is a bit too much at the moment considering college and what not, but 4 days is manageable.

Sound good?

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Does anyone know how much weight a person can lose without getting loose skin? I've lost 30kg and my goal is 45kg, but I'm noticing that there are some parts on me that seem awfully loose.

>>36522446
your hands don't seem to be simetrically gripping the bar. Also, what stage are you in? We're assuming that's the botton part of your movement.

>>36522502
Mate, that's not 20%. Really.
>15%

>>36523092
I believe for a week is ok.

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>>36523811
I see progress there, mate. Just keep the work.
And pls, put some fucking pants next time.

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What are some tasty cutting recipes using egg whites as main ingredient?

>>36527896

Thank you man, appreciate it.
Yes it's just a one time thing, so probably won't do that much damage either way.

What does the U and the L stand for in ululul?

>>36528831

I have both a powerball and pic related. Both of them gather dust (it's a hassle starting the powerball to gyrate) but if you desperately want one of them I'd get the powerball. Still, doing weight training on your arms will be much more effective in my opinion.

>>36526667

bump

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>>36526667

fraser had a successful movie career until he got saddled with a shit ton of alimony payments by his ex

now people photoshop his frazzled hair and dead eyes onto others as a metaphor for "just fuck my shit up"

google for more info

What do you think of the ice cream fitness routine for aesthetics?

how do i get over oneitis coworker?
>she doesn't even know i exist
;_;

>>36529686
Shag her.

>>36529733
i'm
>not funny
>socially retarded
>not good looking
>not interesting
>have zero friends
;_;

i look at my coworkers, who are all good looking, outgoing, "bros" with interesting lives and think why would any grill want to be with me

how do lat raises feel like someone is hammering a screwdriver into my rotator cuff?

any shoulder substitute that works just as well?

>>36526677
Yes, you can.
What app is that?

>>36529770
not with that attitude.

Look, just do your own shit, be a decent human being and put minimal effort into your social life and it will get better.

Invite some coworkers to go drinking with you after work- someplace where you can get drunk so as to curb your anxiety.

source: I self-medicated with jäger for years

>trainer session on tuesday to learn form for compound exercises
>wants to exercise before that

Recommend me dumbbell/buso/box (machines) exercises please

>>36529877
>Invite some coworkers to go drinking with you after work
why would they go drinking with me?

>>36530046
to clarify
why would they agree to go with me? when they have a large group of friends who they are more connected with that they can go with

in the afternoon on thurs/friday, i always hear a bunch making plans to go to some bar
the guys that just graduated talk about keggers and parties even more

I have been doing rope, sit ups, and dumbells as exercise, I do sweat a bit, but not much mostly the sweat gets stuck in my hair.

Last week I bought a manual treadmill and have been using it for 30 minutes and get soaked of sweat, shirt gets al wet and head too.

I know it's water from the body evaporating to maintain my temperature, my doubt is if using the treadmill is more efficient that my other exercise?

I been sweating alot more on the treadmill so does this mean that I have been burning more calories?

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>>36530079
Not the guy whos's been following your posts.

The answer to all this lies in you......, why are you so akward? When did you become some modern Quasimodo?

Mate, there's hope as you realize your situation (not funny, socially retarded, not good looking, not interesting...),....from now on you only need to CHANGE that.

Of course, it's up to you......if don't wanna change, enjoy your mental basement.

>fitness is about the bdy and the mind, the second being most important.

Guys, im 2.5 months in SS. Is it normal that my BF and measures are dropping but my weight is still the same? I went from 22% BF to 16%.

>>36530323
Congratulations you're burning fat and building muscle. Keep doing what you're doing.

/fit/ I weigh 110 kilo. How do I lose 15kg in 30 days? I know crash dieting is unsustainable and bad and all that stuff. I also know that muscle is going to be destroyed too. However, it needs to be done. So how do I do it?

>inb4 move more eat less

>>36522474
/fit/ pls

>>36530079
Why wouldn't they? Listen, people aren't as complicated as the social awkward imagine they are. I have social anxiety too AND I'm borderline, so even if I have a super great time with someone, I come home and want to kill myself, because I'm sure I fucked up somehow,

The trick is to not skeeve them out. Drop some hints that you're bored at home and someone will probably invite you along. Or just straight up ask if you can tag along, it's a fucking kegger, not a black and white ball.

You just have to fucking try, or your life is going to fucking suck.

>>36530422
>liposuction
>chop off your legs

pick one

>>36522474
Second this. Currently taking it when cardioing

>>36530422

You can't.

1Kg is the healthy, doing 2 - 3 Kg a week is pushing it.

I have only managed to loose 8Kg max in a month.

>>36530458
>>36530509

You need to burn 3500 calories to loose 1lb

A kilo is a 2.2lb.

You need to burn .5 kg a day for 30 days.

So you need to burn daily 3850 calories to achieve such a feat.

That's all in theory of course.

>>36530310
>>36530458
i suppose i just assume people would only want to hang out with their friends
plus, i think i've already cemented myself as the awkward guy with most people

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Can someone explain what it means by "3 Sets - 4-6, 6-8, 8-10 (RPT)" ?

As I understand it, you would do 4 to 6 reps of the highest weight you can manage, followed by 6 to 8 reps of a slightly lower weight, then 8-10 reps of an even lower weight. How do you decide what reps do? Is it at like 80%, 70%, 60% of your 1RM?

Also, can anyone link to a resource where there are images and videos of how to do each exercise in the image? I don't even know what lateral raises, Romanian deadlifts or hammer curls are, or what equipment to use.

>>36530509
Alright but 3 a week is 12 in a month. That's pretty damn close. So how? I know I have to increase the calorie deficit, but what else? What else could I implement?

I'm kind of worried that I have low test, but I'm kinda scared to get my blood tested. I think I might kill myself if it turns out I have low test

How obvious is it if you're below normal? I have long slender legs, not very much body hair, really thin wrists, few and weak erections and pretty delayed puberty (hit it at 15).

However, I have a decent chin, above avarage dick/ball size, and normal strength

>>36530581
Cutting to the limit and exercising all the days, do exercises that make you loosing water weight.

I used to loose those numbers because I was a fatfuck, I don't know if what a I was doing was healthy or not, nor did I care I only cared of the number shrinking.

I cutted I think I was doing 1000 -1500 calories, and exercised for 1.5 to 2 hours 6 days a week. I got soaked and lost the weight fast because I cutted everything. But it helped that I was fat as fuck and maybe I lost water weight with the numbers.

>>36530575
>Also, can anyone link to a resource where there are images and videos of how to do each exercise in the image? I don't even know what lateral raises, Romanian deadlifts or hammer curls are, or what equipment to use.
I was going to give a legit reply, but after seeing what you wrote here, I realised you are a lazy fucker who's not worth helping

>>36530555
So? Being awkward isn't the worst thing to be branded as.

My personal opinion? Be honest. Say: Hey, I'm kinda awkward, but you guys seem like cool dudes, can I tag along some time?

People seem to assume that they have to pretend to be cool, to get people to like them, but that's stupid. The only thing being honest does is prevent misunderstandings and assumptions and makes it easier for people to empathize with you.

More than that, it showcases your identity as some one who knows themself and stands up for themself, and not just a lapdog or doormat, which is also something people want from their friends (unless they're psychopaths).

>>36530627
>I think I might kill myself
Is your life that cheap to you? That's not the end.

Get it tested. Know if there's a problem and solve it.

>>36530654
Well, I've looked on Google and YouTube, but there's different people saying different things about what to do and stuff. Is there aa good reliable place for this sort of thing?

Doing SS, is it okay to swim in between days? Or should I wait until the 2 day rest to swim?
I was thinking AxSxBxSxAxRR/SS or something
Where A/B are the workouts, and S is swim
I just don't want to mess with resting/recovering.
It might sound stupid, but I just want to be certain
thanks

>>36530677
I'm already on the fence about it and I don't think I could handle being permanentely cucked by my own body

>>36522390
>barbell curl about 45 kg, don't feel much going on in the arms but do get tired
>barbell curl 35kg, feel it in the arms during and after

form is the same, what should I go for?

Starting my first bulk soon and trying to calculate my macros. Have my calories and protein grams figured out... How do I split the remaining calories into fat and carbs? How much fat do I need, and how much carbs do I need?

Since the body only grows bigger in rest, how exactly do people run 6 day a week PPLs and make progress? Is it purely because you are working the different muscle groups based on the plane they are being worked in?

Walking landmass here lads. Can I cut and still do stronglifts at the same time?

>>36531199
Bodyweight * (0.4-0.8) for fats in grams

Total protain + fat calories subtract from what you goal calories are and then divide by 4 to get carbs in grams.

Your fat grams can vary a bit, I find 0.6 works well for me on a bulk.

>>36531226
Yes, make sure to get plenty of rest. Don't do retarded 800 calories a day type of a cut. Cut 500-1000 from tdee (assuming your a giant fatass as you claim, use the larger number). Taper that down as you lose weight.

When do you think I should switch from Stronglifts to a split program? lmao2pl8?

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>>36527550
Anyone got help?

>>36530422
Height/age/bf% and I'll calculate it for you

>>36531478
1.8m (5'11").
24yrs
34%

>>36522390

When I do chest I feel like I'm not hitting it right.. it feels like I'm just working my arms or shoulders. I've been doing bench, incline bench, and Flyes mainly. How do i engage chest I guess is what i'm asking... maybe my form is fucked?

>>36531377
Up to you, exhaust novice gains or at least stick with it for 4-6 months. After you have trained for at least that long you should have an idea of a program you want to use.

1) Make sure to do warmup sets, this is much more important as you get heavier. If you want to add to the program just add chinups/dips to the alternating days.

2) Nothing is required for weightloss. If you want to measure bodyfat you can get one of those scales or calipers but just be consistent with which one you use to measure, no point in having 3-5 different things give you different measurements. Personally I would say, just wait and work on losing weight.

>>36530422

That's 33 pounds, which equates to 115,500 calories deficit. Over the span of 30 days, that's a deficit of 3850 calories per day.

So, all you need to do is just eat 3850 calories less per day than your body burns.

>>36531492
3858kcal daily deficit for 15kg in 30 days and assuming you're sedentary and not liftan your tdee is around 2300kcal so you'd need to eat nothing at all and on top of that do 1600kcal of cardio which is not sustainable and you would probably die, even if you take vitamin supplements negative 1600kcal daily is deadly

>>36531667
Forgot to add something, as you lose some weight your tdee sinks and the 1600 negative calorie cardio isn't enough anymore so more chance of dying

Is there a scale for arm width ranging from dyel to buff? I'm quite tall and well, I myself think my arm looks small, but some people say it's big & I don't want to end up looking like a pianoman.

>>36531742
The scale is
>If you post on /fit/
>you are dyel
>always
>forever
>don't bother telling people your measurements (estats!)
>If you post a picture people will call you dyel
>most of those people will be fat overweight assholes who literally have never lifted

>>36531742
how about post pictures fagget

Can someone post some routine infographics?

would appreciate it

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>>36531966
just for you senpai

Would a 3 week bulk/cut cycle be viable if I'm super anal about my macros and know how my body works?

>>36522602
For 1RM? Like a couple months.

>>36522690
I don't think there actually is a good tasting vanilla. Purely a myth that vanilla fags fantasize about.

>>36524207
You can get some compression wraps for a couple bucks.

>>36524675
I wouldn't until you are actually failing reps and stalling.

>>36526580
You're not really 5% bodyfat. You can be weak/small enough to not have clearly visible abs despite a low bodyfat though. Just keep lifting, and train abs directly some.

>>36526828
It's completely arbitrary. If you want to repeat the workout, it's whatever. I wouldn't bother unless you're autistic or something.

>>36528284
Weighted planks, ab wheel, and hammer swings or side bends.

>>36528477
The most useful things will be protein and creatine. Maybe fish oil, but the benefits aren't super established. PWO if you're rich and don't care to spend the money, but 200 mg caffeine pills are much cheaper.

>>36528757
Using the shoulder press machine is doing it wrong. Do OHP, lateral raises, rear delt flies, and facepulls. You feel it more in your ass because you're a beginner and that's likely your weak link. No, you don't need isolation work to fix it. Just keep squatting, and it will sort itself out over the weeks and months.

>>36528935
Bicep curls if done improperly can cause shoulder issues. Essentially, if it hurts, don't do it anymore. But yes, train your arms.

>>36529335
Upper/Lower

>>36529578
It's just a beginner routine based around compound lifts with isolations added in, same as all the others. It's fine, but it's not magic.

>>36529772
Because you're probably doing them wrong. Bend your elbow slightly and try leaning forward just a little bit.

>>36531219
Yes, you're only hitting each muscle group twice a week, so averaging 3.5 days recovery. Obviously there is some overlap between compound movements and stabilization and shit, but that's the general idea.

>>36531377
When you're not making gains despite adequate rest and nutrition.

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>>36531966

I'm a skeleton and have been going to the gym 4-5x a week for 2 months and I've seen no visible results

What am I doing wrong

Will post pic if u want

What's /fit/'s opinion on the rowing machine?

Is it a good form of cardio?
Is it better for people who lift because of it being a combination of endurance and strength?

I've just started a week ago and my time is 8m30s for 2,000 metres at level ten. That's not that good, right?

>>36532354
Eat more

>>36531517
Thank you, I will add chin ups and dips into my workout schedule. Do you guys recommend chest or tricep dips? Maybe alternate each time I do them?

>>36527461
its different exercise, targeting different muscles

>>36532389
I believe its recommended to do tricep dips as its designed to help with the arms which some people feel lag behind. I don't see a problem alternating them i guess.

>>36532006

Yannow, I know /fit/ will crucify me for this, but I kinda wanna try this for a month just to see what it's like, and to see if there really are a bunch of hot sloots there.

I'm just afraid it will be like a cult, where they send Scientologists to your house to kidnap you if you stop showing up.

>>36529210
Pay attention tho, me and my friend wanted to try methadone "just once" and we ended up using opioids regularly for 3 years now. My friend started shooting heroin and is now a recovering addict (he still likes to shoot cocaine and still shoots H even tho not everyday) I use buprenorphine at least once a week and heroin every once in a while. So yeah pay attention. It's VERY rarely "just once".

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i live in a 3rd world country, it's difficult to get heavy weights here, highest i can get without going poor is 30kg (66lbs) barbell and 10kg (22lbs) dumbbells

Is it even worth lifting or should i wait till i get moneez? I've been doing things like bench, ohp, curls, etc, i'm normally able to do 15-20 reps. i do get sore but i'm not sure if it's worth doing that many reps.

>acquired qt
>finally no more tfw no gf
>she has great personality and smart but not too full of herself because of it
>she complies with everything I want in bed
>she is cute but not sexy, around 7/10, could be an 8 or even 9 if she did some sports and wear something nice
>can't get myself to buy her sexy stuff because she is just not that type
>feel the urge to fuck sexier girls
>think about leaving gf, but know that it would be stupid because I just want to fuck some real hot bitch but otherwise wouldn't care about her anyway


How do I deal with these feels?
Everytime I see some skinnyfats with hot gfs I get mad as fuck. I know it's mostly just makeup and some fancy clothes, but I just can't help it.

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>>36532356
The damper is NOT just a resistance setting. Look at it as if its a gear on your bicycle or car (but even that is not entirely correct). Set it somewhere between 3 and 5, pros do this too.

You need to focus on form and technique a lot. It is definitely good cardio, a lot less strain on your joints than running. Purely from a calorie/hour point of view it is not as efficient as running, but its not a straightforward comparison.

Attached is a screenshot of my progress for reference. Didn't row before the first entry. Note that today I can do 25 minutes @ 02:00/500m avg and 2000m in 7:26. I am 6'6 and fat (130kg at first entry).

Is PPL a brosplit?

>>36532356
>>36532845
Let me know if you have any more questions. I'm in a good mood.

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My left arm is much bigger than my right one.

Will fapping with my right hand instead of my left one make my right arm bigger?

when doing barbell bench press, my left shoulder clicks when I squeeze my upper back and try to push the bar up. Also what are some good alternatives to the bench press? My goal is to get stronger

>>36532874
pics
of your arms

>>36532845

Thanks for answering my post.

Are there any added benefits to rowing besides the obvious cardio? Does it help with grip strength or building muscle?

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>>36532895

>>36533045
13 and on /fit/. Nice stats though

how long does a growth spurt last? i've been having an increased hunger and some joint and leg pain for the last week and a half but i have seen no changes in height or anything

>>36533045
No it won't. Now delete your post before you get banned.

If I am bulking, should I eat more on days I'm training to compensate for cardio/lifting?

>>36533045
MOOOOOOOOOOOOOODS

Is it okay to swim on every rest day in between SS workouts? Should I swim without goggles?

>>36533045
symmetricstrength.com

>>36532900
Doesn't do anything for grip. You have to grip it very lightly anyway or you will get unnecessary blisters. Learned that the hard way.

Muscle gains depend on the type of rowing you do. If you're going for marathons you'll be a lot smaller than if you're focussing on short distances. So it in that sense its similar to running, except for the whole using different muscles thing.

I forgot to mention that setting it higher than 5 really increases the odds of getting back problems, so I really mean it when I say put it between 3 and 5.

Film yourself rowing and compare it to instruction videos. It really pays off doing this correctly, as important as with lifting I reckon.

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Doing this so far, what are some good forearm exercises?

Is it worth it to add more exercises or should I wait till I can lift more weight first?

>>36533246
Not anon, but I always set the resistance between 7 and 10, because otherwise it feels like I'm not doing anything, just sliding up and down the thing bending my knees.
Can you explain why you set it 3~5?

Should I get an ab wheel with one or two wheels?

They add a second wheel for 'added stability', but doesn't that kind of defeat the purpose?

>>36522390
Am i doing it wrong? 6ft 2 275 pound trying to lose fat.
Mon:cardio/ab
tue:shoulders back
wed:cardio/ab
thur:chest/arms
is this method efficient ? or should i change my plan?

>>36528757
gr8 b8 m8 I r8 8/8

>>36534554
Eat less, rest doesn't matter much.

>>36531104
Dumbbells. You feel more tired at lower weight because they require more muscles to stabilize the motion. It the same reason people preach machines<barbells.

>>36527422
help

>>36531226
I would (and have) cut and do cardio until you get out of the obese category if that's what you mean by walking landmass. I started at 245 (6'2"), cut until I hit 230, and then continued cutting while lifting. I'm "stalling" at 220 now, but the 225 2 weeks ago looks very different than the 220 today.

Just make sure you don't ruin your joints by starting to early so you can't lift at all.

>>36533225
Sure, it's great anaerobic cardio. Why would you swim without goggles unless you're doing a kicking only workout?

running or standing all day is really hurting my knees and feet, but i still want to lose weight, excercise and increase my stamina. Are riding bike and skating good alternatives for running? personally i think that they're more fun, and they dont hurt my legs that much

>>36535065
eat less if you want to lose weight.
biking and skating is fine for increasing stamina.

>>36535130
thanks
i'm already eating less, and watching my calorie intake, but that isnt going to help me getting stamina and getting stronger legs. but to me running seems like a faster and more active way of getting fit, instead of sitting and moving your legs

>>36535157
>but to me running seems like a faster and more active way of getting fit, instead of sitting and moving your legs
forget that idea, it's wrong.

>>36534759
it was my first time, just got back
yeah i'll definitely invest in some goggles tomorrow, shit's more tiring than i thought