/qtddtot/

>>37346206
sets & reps?
general routine?
your bw and weight deadlifted?

>>37346206
>Am I on the way to snap city?
Yep. Lighten that load and fix your form.

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How tf do I alleviate deadlift DOMS? I've had hamstring and glute DOMS for 3 days after DL and RDL and it makes squats etc uncomfortable.

Why do I still look like complete ass after three months of lifting? It feels like nothing has changed at all and my diet has been relatively in check

Do I just not get enough sleep or is it because my lifts suck?

Lets say I want to do martial arts training for 30-45 minutes in the evening 3-4 times a week on rest days. Is it worth it to get BCAAs? What about pre without caffeine to give me a boost? I know this isn't necessary but would it help me much?

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Why can't I cum during sex? It's super frustrating and I'm sure every girl I sleep with hates it. My foreskin is pretty tight and it gets super sore during and for a while after, so that might be it, but my friend tells me it might also be psychological

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Is a meager 600cal deficit sustainable long term on a cut? I'm just looking for ever so slightly faster results without compromising muscle preservation

What happens if you give blood and then try to get the best pump you can?
Will you just not get a pump or will it be better? Or will it make no difference?
Just curious

>>37346737
go to the doc and get your dick fixed, thats what i did

>>37347134
What was your problem then? Tight foreskin?

>>37347143
to the point that i couldn't get it to slide back, got a cut down the middle to open it up, healed oretty good, loooks a bit wierd though

>>37347198
I can only not slide mine back when I'm fully erect and my dick is dry, otherwise it goes back. Maybe I need to stop wanking so intensely, or even at all for a while

Both my left bicep and triceps are bigger than my right, but also weaker. What do? Also how2fix asymmetric upper pecs?

>>37346382
145ish bodyweight, on candito's lp so I had recently deadlifted 320x6

Was doing dumbell curls at the end of my workout today, put the weight down and my left upper trap slowly got tighter and tighter
It's now pretty sore and I can feel it when I move my neck side to side and hurts like fuck if I try to stretch it out

What the hell did I do? Curls, not even once

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I'm going to take 2 mg Lorazepam and drink a beer tonight. Gonna die?

>>37347867
yes, from pussyness

Been sick with a cold for a few days, been missing my lifts because i'm not a huge asshole to go to the gym while sick.
Any tips on getting better quicker? I'm mainly eating soups and drinking tea non stop.
Should I stay away from the gym for a few days after i'm better to make sure I don't infect anyone else?

>>37346467
foam roll, stretch, ice bath, stretch again.
but mostly, exercise, it's proven to relieve doms.

how do you all find the time to do everything required for bulking?

i am taking summer classes rn and it is really hard to get all the calories in, and then do my hw and have time to lift before the gym closes

any tips on this?

>>37348132
GOMAD was invented for you.

If not, just make some protein powderless shakes a couple times a day.

Oats, peanut butter, milk, yogurt, cottage cheese, banana, and whatever else you want

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Are my hips abnormal or wide?

188cm 32 inch jeans

Thanks

>>37346488
Its like molding clay except it takes a bit longer. You have to keep working the clay until you form a sculpture.

Quit cheating on your diet and sleep more. Get those test levels checked. Also lower your body fat.

>>37346737
Dont think about cumming, just enjoy the sensations. Once you do that you'll be able to cum.

>>37348132
Take snacks to class. Also try drinking your calories. Its really not that difficult to find time to eat.

hi /fit/

I'm a trans girl, and I used to swim a lot. Luckily my legs + butt got quite a bit of muscle, but on the flip side my arms and shoulders got huge.

How do I burn this muscle off and make it less bulky looking? I can't seem to find much advice about making muscles smaller...

>>37347867

nope, you're going to sleep well.

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>>37348403
Should I just eat at maintenance?
I feel definitely like I'm a little chunky at 174 but my lifts are pretty babbyweight for 3 months of lifting and I don't want to have trouble progressing

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Slowly grinding away to 4/3/2/1, want to get my bench up to 100kg for reps soon as possible, what routine will help me accomplish this fastest?

I can train every day and have a decent work capacity, but my chest is so shit i really want to focus on it and fill it out.

Currently repping 170lbs for 3x5. I've done a cycle of smolov jr.

>>37348500
My suggestion is a 200 calorie surplus. Why, because you can continue to make gains and progress on your lifts while keeping the body fat around the same level it is. You'll have to accept the fact that you will put on some additional fat in order to make additional muscle mass.

Don't attempt to progress on maintenance, shit will slow your progress(past noob gains) down by a lot. Bulk/Cut cycles are quicker.

Quick Math:

3500 calories= about 1lb of body fat
3500/200 = 17.5

So it will take you 17.5 days to put on a pound of body fat. This isn't exact science but an estimation.

>>37346206
How often should you re-calculate your TDEE as you're losing weight? I started at 215 and I'm down to 195 over the past two months, and I'm still losing but it's slowed down. I'm not sure if it's just that I'm past the beginner water weight phase or if I need to cut it another hundred calories.

My traps insertions are making my head stay too much forward? What can I do? It's not because of my posture, if I try to keep it where it should be my traps start suffocating to death my neck.

>>37349421
it's not your insertions m8 it's kyphosis, start doing face pulls and stretching your pecs.

Can anyone recommend a good, simple heart rate monitor?

All the ones I saw for sale have all this fancy GPS shit, all I want is something bulletproof reliable and simple to make sure I'm keeping the right pace in Cardio.

I just shat out liquid. I'm supposed to go to the gym in 30mins for a heavy lower body workout. Should I skip the workout or risk anal leakage while squating and diddlying?

Inb4 just use a buttplug.

>>37346467
Same suggestions as given, but also EAT. And sleep. Both of those will accelerate your healing tremendously. If you are in ottermode and think you're eating enough, you're probably not.

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Did I do good /fit/

>>37350539
that depends anon. did you fuck her?

>do ppl rest on Sunday
>work at planet memeness weekends overnights
>suddenly it's my job to lift and clean 60+ treadmills myself
>just finished the first night of doing said task
>it was like deadlifting while picking up and squatting while putting down
>basically no rest day now

Is this bad?

>>37350545
No but I grabbed her ass and straight told her what I wanted.

>>37350553
One day isn't gonna matter
>>37349745
Skip
>>37349182
Every 4lb
>>37348471
Eat at a deficit and don't train em
>>37347976
Vitamin c supposedly helps with colds. You're good to go once you're okay.
>>37347585
Probably bad form. Try those gels/sprays with painkillers. Traps are a very strong muscle group and hard to fuck up.
>>37347059
You shouldn't exercise after donating blood.
>>37346763
Do your cardio. 600 deficit is good.
>>37346206
Hopefully it's just soreness

>>37350752
It's every weekend from now on aka my rest day normally

Are suitcase diddlys a meme? I watched a youtube video on them and half the comments were saying they are bad for your hips and whatnot.

Would a low volume PPL with linear progression be a good routine for a begginer who doesn't want to train legs too often?
I'm cycling and running a lot and I don't really want to squat 3 times a week. This could mess with my performance and possibly ruin my knees with so many leg activities. I already have t-rex physique anyway.

>>37351031
>routine has the word legs in it
>wants to neglect legs

Are you retarded?

Retarded as fuck question, I know, but does anyone have like a list of... "features" (I guess you would call them) that a body can have?
Things like
Chest gap
Dimples of Athena
Zipper abs
Vag abs
Adonis belt
Winged scapula

Been a week out of the gym
Last time i managed 95 kg 5x5 squat
Can i put 100 this time even though i havent trained for a week ?

>>37351130
I didn't say that I don't want to do them at all, I just don't want to do them 3 times a week.

>>37351194
Then don't hahahahhahahahhah

>>37351169
Buddha's briefcase
3D delts
Roidgut

>>37351229
You're still not answering my question. I asked if a low volume push/pull training with linear progression makes any sense for beginner

Beginner here.
158lbs@5'9 ~18%bf (skin caliper)
After initially making some beginner gains on a 1700kcal cut, I wanted to gain muscle faster so I've been trying to go on a bulk for a month now with 2500kcal, which according to most calculators is 300kcal above mainainance for me. However, I have not gained a single pound since I started but my lifts have improved. Is this my actual maintainance level and is there any sense in me adding another 300 calories to my daily intake to go on a clean bulk? Like I said, I'm still pretty satisfied with my beginner gains. Just last week I reached 1pl8 bench and 1/2pl8 ohp.

Beginner here, started making changes to my diet and so far things are looking pretty good. Trying to cut out juice and soft drinks (never drank that many fizzy drinks in the first place really), but my problem is that I really fucking love apple juice.

I just wanted to know if you guys think it's feasible to wean myself off of apple juice by drinking nothing but sparkling water (started drinking it recently, love it over regular water) or if the carbonation in the water is just going to make me want soft drinks again. Question is dumb af

>>37351256
>is picking things up and putting them down 6 days a week good for a beginner

Haha classic anon

how do you guys eat canned tuna?

what do I do to make it taste less like canned tuna?

>>37351655
Mix it with tomato sauce. Ketchup works fine, too.

>>37351655
>tfw allergic to fish and can't eat canned tuna
it sucks man

What is gyno?

>>37351714
mashed it with an egg and drowned in tomato sauce

works, thanks m8

>>37351655
What do you guys do about the mercury poisoning?

Are there any bodyweight excercises that train legs well? I've been doing pullups and stuff and my upper body is developing nicely but my legs look like chopsticks

>>37351752
don't be a pregnant woman

don't eat it every day

>>37351775
Jumping squats,split squats,ball hamstring curls,single leg calf raises on a step
>>37351739
Puffiness around the nipple
>>37351408
Why not try an apple instead?
>>37351283
You really shouldn't be bulking over 15%bf. Eat as you are and focus on lifts. In the longer term calipers might help.
>>37351189
Don't.
Warm up in a pyramid and see what you can handle.

>>37348500
Don't listen to bulk-sayers. You are fat as fuck and on your way to becoming a literal meme. Cut until 10-12%.

>>37348500
this
>>37352032

Will my face get wider if I leave skellymode?

Is there a big difference between 3x5 and 5x5 ?

>>37352243
3x5 is better for maxing, 5x5 is better for 90% upkeep

>>37352289
So, If I am trying to lose weight, then 3x5 would be better?

I'm having sex for the first time in about 9 months tonight, about to hit the gym. Any advice on what to do to improve sexual health?

>>37352289
Pfft you have no idea

>>37352243
If done with same intensity, the difference is that 5x5 is more volume, meaning it is harder, makes more gains and takes longer to recover from.

>>37352361
Try to smell very good.
Put on a good fragrance, girls love that.

>>37352361
Just fucking put it in. Or do you have some legit problem that doesn't allow you to have sex?

Shoulder dislocates with stick are supposed to be the goat exercise for shoulder mobility.
But it hurts my elbow before I feel anything in my shoulders.
From what I can tell it's the tendon from the long head of the triceps.

Anyone have any idea what it could be and what I could do to get rid of it?

I have no elbow pain outside of this.

And I really need to do those dislocates cause my shoulder mobility is utter shit.

What's a good way to fix my sleep pattern? I wake up fine on days where I have to go out and do stuff but on weekends etc. I sleep until noon or later. I'm on antipsychotics and they tend to make people sleep more.

>>37352236
It can only get fatter. If you are like Auschwitz-mode skelly it will make it look better, but if you're just normally skelly, it probably will look worse.

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When someone goes "I can lift X/Y/W/Z", is the order OHP/Row/Squat/Deadlift?

Like 1/2/3/4

>>37352729
OHP/Bench/Squat/Deadlift

How do you guys respond when normies ask you how much you lift? No specific lift, just the most vague question. Like are they trying to ask exactly how much I lift through the entirety of the session? Why are they so dumb?

ive read that there are few protein powders, 2 of them being:

1 with with quick action, good just after training
1 with long action, good before bed

what are some good food with the same long action to develop muscle overnight?

>>37352872
Because someone who doesn't lift isn't going to know how wildly max rep weight can change between exercises.

They think someone has a certain strength level, and if you can lift a certain weight, no matter how you accomplish that, then it means "I can lift X"

I just reply with my deadlifting weight since it's always the highest lift.

Hi could you guys please rate my routine?
Im 6`2 skellington mode
The trainer at the gym gave me this:
3x12 on everything
1 min rest
chest press machine
butterfly machine
OHP machine
row machine
lat pulldown
leg press machine
biceps
triceps
ab machine
Is this OK for a beginner or would you change something?
Sorry if my english is bad im german

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are wrist curls just a meme? i just want massive forearms, I already do deadlifts.

>>37346206
Don't arch your back and don't jerk the weight up. Load your arms before lifting.

How often do you cut?
How long do you cut?
How much fat do you lose in a month?

>>37348760
How much slower will maintenance be ?

My weigh-ins in the mornings are always -+5lbs, body fat percentage as well.

Is this normal and should i average it over weeks ? Shouldn't i be eating the night before to avoid this and get more accurate measures ?

when you go on a cutting cycle, do you also start lifting lower weight/higher reps?

Cause id never heard that before, and some guy who worked at my gym told me I should.

>>37353304
>implying deadlifts solely workout forearms

it's not a meme, anon. Go for it.

>>37348330
very normal. Don't be held back by a 32 inch waist

If I'm only doing bodyweight exercises at the moment, should I still wait 48 hours between workouts?

If I train for soccer 3 hrs a day (1hr plyo/weight training, 1hr drills, 1hr pick up) will I run the risk for overtraining?

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Body fat %?
Do I "look" dyel or fatty mcfat?

>>37353043
Germanbro here as well, but my German is shit, so I'll say it in English.

The best range is 3 to 4 sets,
and 8 to 16 reps.

if you can do more than 16 reps, your weight is too light.

is you can't do more than 8 reps, your weight is too heavy.

>>37353895
You don't look dyel, seen your type few times at the gym you look pretty big in clothes but fat naked.
I would estimate bfat at 25% or so.

>>37352907
you wan't to know what all of /fit/ would reply to that? Chicken... Seriously...

>>37351655
Try canned chicken with hotsauce

>>37353848
Um... no... Do them whenever the fuck you wan't

what honestly makes you think the waiting period for weight training (which is none, really) sets body-weight training apart?

>>37353584
Slow but steady cut is 1.5-2lbs a week. Minimal muscle loss

What are these effects of too much dietary fat?

>>37353981
Well I don't know, thats why I asked.

>>37353848
Do upper upper/lower 3 and 3, rest Sundays if you're doing bodyweight. I've seen good results over a period of months

>>37354073
Thanks, good to hear

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been trying out pic related for the first week and generally enjoying it but I'm kind of confused about the sequence of workouts in the second week. Should I start week 2 exactly like week 1 (workout A after workout C, with two squat days back to back) or should I always alternate between squat and deadlift days?

>>37346206
At what point do I admit it's gyno and not just because I'm a fat bastard?

>>37352426
Have you tried an elastic band instead of stick?

>>37352032
This confirms what I was thinking too. 174 at 5'8 is too much. I will go on a light cut

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Achievable natty?

>>37354402
Of course it is. Santa Clauss will bring those gains for you if you are a good kid

>>37354164
yeah, been doing that almost every day, but I haven't really seen much improvement. Which is why I wanted to switch to using a stick.

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How long do I have to eat chicken breast until I become lean?

My roommate always eats canned fish but gives the fluid to the dog. Is it a good idea to drink it myself?

>>37348500
....nice tits

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Is the skinnyfat bodytype just a meme? More specifically: Is there such a thing as genetically determined fat distribution?

Been a noodle-armed fatass all my life, cut my way into Auschwitz and broke free with great strength gains and meh hypertrophy (8mo lifting post-cut).

Now that summer is drawing near, I have my doubts about being able to maintain a gym schedule. How much muscle am I expected to lose in 3 months of so-so gym-going? Will I become a potbellied stickman once again?

>>37354402
>Achievable natty?

definitely... but only if you REALLY want it

>>37354621
Is the dog swole?

>>37354940
No, but its breed is not supposed to be swole
>>37354930
One way to find out. If you see 0 results you know that something has gone wrong which you have to adjust next time you bulk

>>37354930

lol skinny fat obviously isn't a meme. Where your fat goes is genetics. There is no arguing that.

>>37354930

Just do bodyweight exercises if you can't go to the gym

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I hate bulking.
It's not the food, I love eating, and I'm bulking relatively clean.
It's that bellyfat, that fucking belt of fat I have that is so fucking ugly.

I'm 3 1/2 months into SL, 67.5kg BP, 90kg DL, 40kg OHP.
I'm 185cm tall, weigh 85.5kg.
I dont want to gain any more weight.

And it's not like it's helping me like those "gotta eat big to lift big" memers say.
I've been stuck on bench, ohp, deads, rows for a while now.
Was thinking of switching to 3x5 in order to increase weight or even 3x5 altogether and adding chins/dips+abs.

Can't I just eat a bit more than my TDEE so that I have energy to work out, but not so much that I gain fat?
Also I was thinking about starting running for my own health and enjoyment, so that should shave something off as well.

Bottom line is:
>I'd really prefer to go on at a decently low BF%, if it doesnt make it a lot harder, since it is already hard as it is

Can I drink heavily if I cancel it out with hard cardio?

>>37355959
>not squatting

maybe if you worked out legs you'd have less bellufat you pleb

Can I replace squats for cycling on a stationary bike to build legs. Should I do sprints on it or endurance and how long and how often for? I don't really want to squat because I hurt my hip and when I try to do I it feels weird.

>>37356287
not gunna make it

>>37356287
>Can I replace squats for cycling on a stationary bike to build legs
Sure, and while you're at it why don't you replace all upper body work with waving your arms around in the air. You'll be swole in no time

>>37356280
I do work them, I didnt mention them because I only recently joined a gym where I can do proper barbell squats (old gym only let me do smith machine) so there is that and I'm also working through some severe leg/hips flexibility issues. dummy

>>37356287
Before I started squatting I would run sprints 3 miles across a bridge that was uphill, it mostly made my calves big but my bless never grew from any other form of cardio except that.

Are all veggies good to eat while on a cut? Are there filling veggies that are lower in carbs? I tend to eat a lot of brocolli and Brussel sprouts but idk

>>37355959
>SL

Well there's you problem, boyo.
3x5 compound with backoff sets or high volume accesories for you.
Remember to do some sort of cardio on the weekend as well if you don't want to be a winded meathead.

Off you go now, make /fit/ proud.

>>37356524
yeah, I think that's the way to go. I'll also stop eating at a surplus that makes me gain weight, might even start running and become a little leaner, dont give a shit if it's a bit slower, I hate it like this

Any thoughts on Sambo?

I'm hooking up with this 5'3" QT later tonight. Shes got a cheerleader costume she's gonna wear for me and she wants me to dress like captain of the soccer team (I guess neither of us got to fuck the popular kids in high school) here's the question
Where do I carry the condom?
My soccer shorts don't have pockets and I'm pretty sure she's planning to greet me at the door with nothing under that costume. Tuck it in the top of my soccer sock? In the waistband of my shorts?

>>37356605
sock

>>37356631
That's what I was thinking. Seems pretty secure and innocuous until we need it
Followup question:
Should I use the name Chad thundercock? It feel appropriate for the role.

>>37356659
You can do whatever you want anon

>>37346737

Don't jerk it for 5-7 days and see how fast you cum.

When you happen to jerk it, don't use a death grip.

>>37356701
I don't grip it very hard at all, it's more of a speed thing probably

Going out to a club tonight. Quickest and best method to lean out as much as possible before then?

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Are there any downsides to eating pasta as a bulking food? I love the stuff and I find it very easy to consume 1-2 servings a day.

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M8s a chocolate girl wants to fug me and as we speak I'm coming over. How to not make it akward?

>>37356813
dnt get aids

Can I still look aesthetic doing purely compound exercises?

when you go on a cutting cycle, do you also start lifting lower weight/higher reps?

>>37357029
yes

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>>37346206

This can be dumb to ask. I'm a newbie and i don't understand this piece of information regarding SS in fitsticky.com :

>Progression: From your second workout to the end of your linear progression, you will be adding weight to the bar every workout.
>Squat: Add 6kg (first 2-5 workouts) -> 4kg (next 2-4 workouts) -> 2kg increments for as long as possible.

Does this mean that i have to increase every single workout? For example at the beginning, for squats, do i have to add 6kg to the last workout weight? and continue adding 6kg every time for the next 5 workouts?

Or does it mean that i have to increase 6kg for the second workout and stay with the same wight for next 5 workouts before adding more weight?

Sorry if this is idiotic, but i really don't undersrtand this.

>>37356793
Dehydrate. But seriously, you can't accomplish anything in 12 hours. Your best bet would be to lift and get a pump.

>>37357202
That's how you get stronger anon

>>37357203
Need to be hydrated for sure so that's a no go. Couldn't I simply drink a lot of water and pee out a lot?

> Does this mean that i have to increase every single workout? For example at the beginning, for squats, do i have to add 6kg to the last workout weight? and continue adding 6kg every time for the next 5 workouts?

Is this right?

What is the minimal amount of exercise i need to maintain muscle mass?

How do I effectively remove the gunk that builds up on dumbbell grips?

Is stronglifts 5x5 worth doing? All i have access to are dumbbells.

>>37357254
<------->
this much if female

<--------------------------------------------------------------->
this much if male

<--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------->
this much if Richard Pinata

>>37357340
dip in container of ammonia, then add bleach and stir for about 3 minutes

>>37357254
Not very much at all - basic compounds a few times a week at or near your max.

Strength/muscle are an adaptation that your body will hold onto for a long time, because acquiring them in the first place is so costly.

People have this weird idea that muscle turns into fat the instant you stop lifting. This isn't true at all. If you're not lifting, you'll burn less calories and thus gain fat if you eat the same, and over a long period of time you'll lose your muscle and strength gains. But it's a period of like several years, not a few fucking weeks.

>>37348330
at least one of them is.

My legs are getting sort of big compared to my upper body. Would it be best I squat twice a week instead of 3x?

>>37347976
Eat raw garlic.

I'm very new to the gym.

What happens if I do SL but I bench every workout as well as squatting every workout?

I don't want to have an under developed upper body after Im done with the program

thanks

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what body parts does SS not train enough? is it lacking in anything?
i'm never really tired by the end of my workout, and wanted to know what stuff to add

>>37359240
abs

Is lifting barefoot on concrete bad? Just tried doing some squats and got some sharp lower abdominal pains on my right. Never had this before in the gym

sup /fit/
I'm lifting on a budget and whey is the best value when it comes to protein per dollar/euro but I have the choice between either buying 1 tub of casein and 1 tub of whey vs buying 2 tubs of whey. If I go the casein route I have to spend more though so basically my question is, is it worth it to buy both casein AND whey? Will drinking casein before sleep improve my protein synthesis (I know it's slow releasing protein but what is the benefit really?) Thanks bro's

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Hypothetically, would taking steroids alleviate depression, even if for only the duration of the cycle?

Anyone go to planet fitness? It's the only gym near me that isn't overpriced as fuck but they have literally no free weights, it's all fucking smith machines and machines and dumbbells.

Can I make decent progress with this bullshit? I always thought planet fitness was a shit hole but now i'm pretty convinced.

Would it be fine to buy used weights so long as the bar I use is new?

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What should a quad stretch feel like? I think I'm doing it wrong. I'm doing a bench and I'm feeling a painful tension in the middle of my quad that is only getting worse. I think I'm trying to do too much in a single stretch.

>>37359771
I use both second and weights and bars

It's fine

Best workouts for a bubble butt?
I've heard squats, sumo deads, and glute bridges are good. Can anyone confirm?

>>37357898
Holy shit, this is body manip 101. All changes in a muscle can be reversed by just not working it out. 2x may be maintenance, for you, or result in decrease in size, or even increase. Everyone is different. However, it will certainly increase at a slower rate than if you work it 3x per week.
I would suggest not working them at all until you are happy with your proportions, and then start again.
If you think this will take too long, or don't want to lose strength, go with once a week, and find out if the weight needs dropping. Adjust your routine accordingly to add more squat. You have to experiment for yourself.
If your muscle size increase is due to hypertrophy, do low reps for legs, and upper body as normal for you

>>37356810
No. Assuming it's not the only thing you eat, so your nutrition is good

>>37356380
Pumpkin is pretty good imho

>>37350000
C H E C K E D
H
E
C
K
E
D

>>37360345
There is no "best" workout for a bubble butt
Any exercise that hits glutes will do fine.

Just remember that a bulk/cut is necessary for mass gains for any non-novice.

>>37352443
Do something in the mornings on the weekend. Book breakfast with friends/gym with mate.

On an EC stack I take 25 mg of E and 200mg of C twice a day every 6 hours. Am I doing it right?

>>37360522

Stop spreading the bulk/cut meme. Its definitely not "necessary" for anyone

>>37360522
kk. Any workouts that target glutes? And don't obliques at all? (Maybe that's a silly question) I think bridges are best for this, but not sure.

>>37360552
Gaining lean mass requires caloric surplus ("bulk")
Caloric surplus => some degree of fat gain
Losing said fat requires caloric deficit ("cut")

how has noone explained this to you?

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How likely is esophageal cancer? I vape a lot of weed and get heart burn a lot too. I'm so worried guys

>>37360612
If there are no MD's in this thread, see one irl, pls

can you get nice abs without isolating? post pics?

>>37360612
>esophageal cancer
0.0043% incidence in the US (CDC)
>heart burn due to acid reflux
20+% incidence in the US (CDC)

odds you have it are infinitesimal, don't sweat it

>>37360612

>2114x3177

why

Alright guys. I finally joined the gym. First 2 days I did very light stuff to get in the mindset of being there. Tomorrow is monday. If the gym is open I suppose I'll start A routine.

I am obese mode and losing weight. I know SS gets recommended a lot and it looks like a fantastic routine. I will absolutely NOT be doing powercleans. And I would like to build areas near my arms and chest to reduce my man titties.

Could anyone recommend some replacements for the cleans and things to add for chest and arms?

Think I almost hit snap city for the first time ever on a squat

Wasn't feeling too flexible or great in the legs so went for 10kg under my max for reps. Felt a sudden pain in my lower back just above my ass at the bottom of the squat so I stopped and went home. Couple of days later and I'm walking like there's a dick up my ass. Chest really stuck out and I feel so uptight and tight. Anyone know what's going on here? Back hurts like hell in the same place.

Is it a good idea to run on the rest days on a lifting routine? Ive started doing SS after doing C25K for a while but when I tried running the day after a lift I felt like I had way less stamina. Would running defeat the purpose of the rest day or would doing both in tandem make me more athletically balanced in the long run?

Guys, is it okay to just not do anything on a rest day but make sure you're eating the right amount of calories?

>>37360683
Common replacements for cleans are barbell rows and chin/pull ups
I prefer chins/pull ups because I think being able to do lots of pull ups is really satisfying
If you're overweight use the assisted chin up machine and try to progress the assistance downward weekly
>>37360595
Dunno this one sorry famalam. Squats and some machines are the main ones I think. I've never seen anyone do weighted bridges in my gym but they look effective

I've gained 20 pounds over the course of a few months due to the fact that I got biceps tendonitis and I was too afraid to work out. I'm interested in doing HIIT since I'll be doing full time work and going back to school, but I can barely run 5 minutes without feeling useless afterwards. I mostly do walking with a high incline for 40-50 minutes. How can I get started?

>>37360792
HIIT sessions aren't particularly long. One I had assigned a while ago was 1 minute full sprint 1 minute jog for 15 minutes.

>>37360762
thank you so very much anon. The barbell row looks much more reasonable, I will absolutely do that instead. I was recommended the 5x5 stronglifts program, in a previous thread long ago, it looks like a good choice. However I question the 5x5 aspect. Is it wrong to do 3x5 like the SS program? My concern is actually time based. In case someone needs to use my area, I don't want to hog an area for 5 reps with rests in between. It seems very very time consuming.

As for pullups/chinups. I cannot yet do chins/pullups. It is one of my big dreams to do them though. Luckily my gym DOES have an assist pullup machine. I believe doubles as an assisted dip? I also heard recommended on here that Lat pulldowns are good for working up to the pullups too, is that right?

>>37360641
please this ive been spamming this for many threads and no answer

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>>37360817
This

>>37346206
How many calories should be burned a day with exercise. I'm at five hundred, slowly working up

>>37361005
Squats and deadlifts with give you a really strong looking core provided you cut

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What would happen if I do this more than thrice a week?

>>37361045
no other isolation needed, like
you can be a guy that never did crunches never did abs of any kinds but if you cut to 10% bodyfat and are good with deadlifts and squats you are bound to have a nice core?

>>37360834
Yeah pulldowns will work for progressing towards pull ups as well.

I don't think anyone will be able to justify an answer to whether SS or SL5x5 is better; all I can say is that Mark Rippetoe, the creator of SS, is much more reputable than the blogger that first posted SL5x5.

SS and SL will both get you to your goal eventually: just pick whichever one you'll be able to adhere to most easily.

Last thing, remember that you're entitled to "hog" an area just like everyone else. Just because some cunt is stronger than you doesn't mean he's entitled to your barbell/machine.

>>37361164
nothing, bodyweight excersises are really shitty and low resistance, at most you start developing endurance, but never mass.

and please dont post some roider you know from youtube that has muscles from bodyweight alone, i cant stand you makinf a fool of yourself

>>37361167
This hypothetical is totally pointless:
If you squat heavy on a 400kcal bulk for 4 years straight and then cut to 8% bodyfat, obviously 100% you're gonna have visible abs.

Now; is that a feasible method for everyone? No.

Whether or not you'll need to isolate abs to get visible abs depends on:
- What the rest of your routine entails
- How far you will cut (at 5% bodyfat any DYEL will have abs, but 5% is painful and unsustainable)
- Genetics (don't overestimate this, odds are your ab genetics are precisely average)

>>37361167
Yeah if you're lifting heavy. The 10% depends on how much muscle you have though. Might need 8 or so.

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>>37361209
173cm 86kg this is me what do you think, should i start isolating or once my cut is done there will be something?

Reposting from the stagnant YHCL thread:
Can I go heavy while on yohimbine?

Also, if I were to lift before my low intensity cardio, how many minutes before the entire workout should I take YHCL+Caf? (ex. lifting at 6pm, around 7pm I should be done with my routine and do cardio; should I take it at 5:30pm or 6:30pm?)

>>37346206
What should I do if want todo calisthenics, are there a begginer routine?

>>37361303
I'm positive there will be something, can't see your insertions, don't know your lifts, so obviously don't know what definition will be like.
If abs are a big deal to you then incorporate a little isolation after your workouts. Doesn't need to take more than 5 - 10 minutes.

>>37360598
New trainees, as in anyone who can make linear progress, that are over 12% or so bodyfat can gain muscle eating a deficit. The higher your bodyfat, the bigger a deficit you can pull off and still gain muscle.

>>37361399
and how much do i have to cut, 10 kg at least, right?

>>37360834
>doubles as an assisted dip
speaking of. Should I include dips as an accessory as well?

>>37360834
>Last thing, remember that you're entitled to "hog" an area just like everyone else. Just because some cunt is stronger than you doesn't mean he's entitled to your barbell/machine.
Man that warms my heart anon. I can't wait to get at it tomorrow. I'm thinking the gym might be closed though... I hope it's open.

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i've always had really bad eating habits and don't know how to eat right, what is the best way to get into healthy eating habits and where can i learn about easy to make healthy meals?

i've cut out soda and am weaning off fast food (still eat for convenience sometimes) but i'd really like to cut out all the shit food entirely.

If anyone has specific diet recommendations that would be dope, either that or some sort of list of recipes that are healthy.

or an alternative, for you healthy anons, could you just tell me what your meals consist of on a regular basis?

also how do you count calories?

>>37348330
that underwear is abnormal, what in the fuck

>>37361605
look up food cravings and how to combat them

IMO, I think you do gotta cut out all forms of refined sugars and processed bad foods, for a few weeks. Start eating cruciferous vegetables with all your meals. I also recommend looking into intermittent fasting. You can gorge yourself on healthy foods and feel stuffed enough that you won't need 3000 more calories.

Wether or not keto is a meme. It will help get you out of that insulin resistance sluggishness, while you get your body back in it's proper hormonal balance. Then you can consider other eating regiments. thats what helped me. I started eating some healthy carbs a week ago. I haven't gone ape shit yet. It's been the same calorie intake (under 1600)

Wouldn't Scooby's "skateboard squats" basically be the same thing as using a Smith machine?

>>37361897
no, using the smith machine you dont look like a pretentious asshole

>>37351655
I usually put it between two breads and toast like it was grilled sandwich. Tastes really good if you put some sauce on top of it. I have some cheese also that is melted from it, thats for dirty bulking though.

>>37353930
>germanbro
>my german is shit
What? You cant use your mother tongue?

Fierce 5 routine or /fit/'s Greyskull LP?

>>37363113
If you're not sure try both and see which one is more fun, the one you can see youreself sticking to.
Remember it's a marathon, not a sprint.

>>37361445
Focus on the main lifts first and foremost.
Most beginners overload on accessories and stall/injure themselves for no good reason.
Dips are a great excercise and I would recommend them but not at the cost of any main lift suffering.

I left unidentified mushrooms in my bathroom near the sink overnight will i need to clean the bathroom with anything special or will the standard clean do?

I hurt my shoulder back on Jan 1st. I had picked up a heavy object one-armed quite rapidly. Didn't feel pain. Later that night I was leaning on that same arm and auddenly my shoulder gave out along with pain. I was drunk so it went away. The next morning it was stiff and sore. It was like that for a long time. I did some lifting after I felt no pain during lifts. I still get pain if I rotate my arm enough though and it's clearly weaker and unstable than my other arm in overhead motions.

What could it be?

Are Kale/Spinach/Cucumber/Asparagus/Green beans enough? I usually cut up the first 2 really fine and mix it with some ground meat, red kidney beans and eggs. Usually Turkey but sometimes ground pork/beef. cucumber sliced really thin is one of my favorites, i can eat an entire cucumber just slicing off little bits. I can eat raw spinach/Kale too sometimes if i smoke a ton of weed (memehere)

I never grew up and i still don't like broccoli, But lately i've been wanting to gorge on veggies constantly. I just can't do Broc or Cauliflower.

>>37363297
>What could it be?
People always scream "rotator cuff tear" in every situation without even knowing what that is, but in this particular case it's actually very likely a rotator cuff tear or at least a partial tear.

>>37363226
Thanks!

Can i do 6 days a week instead of 4? I do full body A/B but only squat/DL every other A/B. I would keep the A/B not switch to a PPL because i don't like working chest and shoulder the same day.

>>37363311
Fuck.

I can still lift OHP and Bench and actually made progress after taking it light for a few months. Is there any way to fix it without surgery? It seems to very slowly be getting better.

>>37359386
Bump for answers

can i skip stretching provided i warm up correctly?

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GEE was 7 years ago

>>37363335
It can be done, but it's important that some days are significantly eaiser than other days. The workload should fluctuate throughout the week.
You don't provide any details on your training so it's hard to give a more comprehensive answer than that.

You can give it a go, but don't hesitate to go back to 4 days a week if results end up being worse.

>>37363345
>Is there any way to fix it without surgery?
It can be treated conservatively, but usually if you're a young man, they'll want to operate, for your own sake. But get it looked at, man.

>>37363349
The pain you mention could be linguinal hernia. But that has nothing to do with lifting barefoot, which is fine.

>>37363361
You stretch to become more flexible. Warming up the right way can achieve the same thing.
If you have some troublesome mobility deficits you may still want to do static stretching after lifting though.

>>37363366
Thanks broseph. I remember I herniated that same area like 4 odd years ago but for the life of me it's never sparked up until I made my home gym. Guess I should deload and work on form.

Thanks senpai

>>37363366
>It can be treated conservatively, but usually if you're a young man, they'll want to operate, for your own sake. But get it looked at, man.
Alright, thanks anon.

Fuck me, I was making real progression too. I keep getting knocked out of the game every time I get somewhere. Two years ago it was my knees. Last year it was pilonidal cystectomy. Now this.

>>37363366
HIGHBAR SQUAT 3X5
FLAT BB BENCH or incline BB bench 3X5
INCLINE DB FLY or flat bench db fly 3X8
ASSISTED DIPS 4X10
TRICEP PUSHDOWN / TRICEP EXTENSION 3X8
MACHINE PULLDOWN 4X8
ASSISTED PULLUPS 3X10

Bike 5 miles-20 minutes

DEADLIFT 1X5
OHP or DB press 3X5 / 4x6
DB LATERAL RAISE xf
FACEPULLS 3X8
ASSISTED CHIN UPS 3X10
DB SHRUGS / smith machine shrugs 3X12
LEG CURLS 3X8
SEATED CALF RAISES / smith machine calf Raises 3X12

Bike 5 miles-20 minutes

AxBxAxBx....

Right now, But i would skip 2 rest days a week and do this routine on those days minus DL/Squat. I'm cutting for the next 3 months. Been working this 4 day routine for 4.5 months now and idk i guess i'm in a rut or something because my rest days are becoming more and more depressing and i just want to go lift. Somedays i do feel like DL and Squat work is stealing shoulder/chest gains since i start with those heavy lifts. 6 days could let me experiment with a full day of muscles i enjoy working (OHP is favorite lift)

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Do flat feet/collapsed arch make you shorter? If so by how much?

>>37363419
Okay for it to work, I recommend the following changes:

1) Vary your rep range. For example the first time you do flat bench in a given week you'll go for around 5 reps. The second time you do flat bench you go for 8 reps. First time you do pushdowns you do 8 reps, next time you might do 15 reps etc.

2) Adjust the number of sets you do per exercise so it fluctuates from day to day. Try to have 2 hard days, 2 medium days and 2 days that are pretty easy in terms of how much total work you do.

3) Don't do the cardio, or at the very least keep it seperate from your lifting.

>>37363449
It hardly makes a noticable difference to your height, but what it does do however is make it more likely your knees collapse inwards during squats. Learn how to use a "short foot" technique to avoid getting knee pain in the future.

>>37363335
It's pretty common to do shoulders on legdays in PPL. I think at least Arnie used to have a Chest/Tri, Back/Bi and Legs/Shoulders split.

Personally I like having ohp and bench on same days, I just alternate which one I do first to not favor over the other.

>>37363449
It depends. Flat feet usually affect your overall posture so you will at least seem shorter. I'd advice getting it fixed.

what are some good squat shoes?

>>37363583
Basicly any shoes that have hard soles. Chuck Taylors or Vans are generally great but cheap knockoffs work just fine.

I used to use Vibram Fivefingers but I switched to some 10€ fake Vans as they work just as fine for lifting and I don't have to wash my Vibrams after every jog anymore.

>>37363583
>>37363627
Weightlifting shoes too, of course.

New to workouts, doing easy mode pull ups and had a shock go up my right arm like someone hit my funny bone. Is that normal? Is it something avoidable or something I can work through?

I find anything involving machines boring

What can I do for lats other than lat pulldowns?

What's a good pre workout shake? I use optimum nutrition gold standard. But the icky feeling slowly starts to completely fade away.

>>37363716
All variations of pull-ups, rack chins, one-arm rows with BB or DB, Meadow's row, inverted row, chest-supported row at various angles, seal row, Yates row, Pendlay row, bent-over row with BB or DB, Chinese row, snatch grip deadlifts from various heights.

The list goes on.

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>>37363758

Thanks senpai

>>37348517
>4/3/2/1
Jesus man, dat dere 180kg ohp.

>>37351408
Try it out.
Honestly depends a lot on the person.

>>37352872
>>37352920
Same here, respond deadlifts to normies.

I was out hiking yesterday and slipped down the bank of a stream. I woke up today and my knee is a bit painful but I can walk on it fine. Should I skip my leg lifts/my runs for a couple days incase I btfo it?

Ive been trying to do a really slow bulk for a while now and seeing the weight go up with time i've been wondering, is therere any downside to starting a cut whenever? Is it okay or encouraged to keep lifting just as much as before when on a cut? Also it seems so hard to assess "exercise" on calorie need calculators. I pretty much lift daily with my routine but don't really do much besides that so I never know how to accurately put down my activity.

>>37354603
4ever

What's better:

Cold/regular water, or warm/hot water?

>>37346206
so i have gotten to 11% bodyfat in 12 weeks by eating about 1300 cals a day. i lost almost no strength, but my last workout i felt very weak.

is their a maximum amount of fat you can burn based on the amount of fat on your body before you start tearing down muscle?

i really really want to continue cutting this hard so i am done in a week or 2, but i dont know if thats biologically possible.

Is alcohol killing my sex drive?

I'm 19 and pretty much binge drink every weekend, usually both nights and I feel like this obviously hindering my gains, brains and sex drive.

Just this weekend i managed to get a 8/10 back to my mates place and slept in the same bed but was so drunk i didn't even try anything cos it woulda been a waste of time. In addition to this, im not a typical horny cunt like i always used to be, even when sober.

Anyway, ive decided to cut out drinking seeing as ive got exams soon.

Anything else i can do to get my sex drive back apart from abstaining from drinking and lifting more?

I started SL about 10 months ago. Started out as skinnyfat and I still look the same because my diet was still shit. I stopped about 3 months ago because I moved country and only today did I start up again.

The problem is I now live in a rural as fuck town that has only 1 gym. I checked it out today but it was slightly disappointing. Mainly machines and cardio. Apart from that they have a bench and a smith machine. Thats it.

I know there isnt really a specific question in there. Guess I'm just looking for some general advice. I feel like I'm finally improving my diet as I'm doing my own shopping and cooking now but on the other hand I no longer have access to most free weights.

Is it a bad idea to bench every workout on strong lifts? I don't want an underdeveloped upper body

Been lifting 6 months doing a bro split, wondering if i should continue it or do PPL?

>>37364439
Yes it is, it will fuck with your recovery for bench, leave your chest and and back unbalanced over time and possibly even injure you.

If you had read the actual guide for SL5x5, you'd know to include dips on A days and chinups on B days after the first month. It's literally there on the website.

www.stronglifts.com

Is taking cold showers good for the health or is it just a meme?

>>37364703

every time i have a cold shower i feel like my heart is going to shit itself

>>37364712
And what if i start with warm water and then slowly turn it colder?

>>37364146
It's definitly possible, but don't expect any strength gains. Bodies work all differently but the basis is that whenever you lose weight you will lose muscle as well.

>>37364317
Masturbating less could work if you have a habit of doing that. Can't think of anything else.

>>37364388
You can make some decent gains eith bodyweight exercises. Not quite on par with weight training but better than nothing. Look it up.

>>37364528
Depends on your brosplit. In the end the programs don't matter that much as long as they're decent programs.

>>37364703
It's debatable. It does increase blodflow in your skin but I guess most people just do it as an exercise of self-diciplin.

I'm trying to start doing lunges but staying in the same place and lunging forward and push myself back feels awkward as fuck and there's no stability or power. If I lunge and press myself forward it feels much more ok.

Am I being shit? Any imbalances? Does it make a difference?

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I can only see my abs when I flex them. Oh yeah and this being my first proper cut, I found out i have a gaoing linea alba between my rows of abs.

Been doing weighted roman chair sit-ups (50+ reps) and planks.
What else should I add in order to make them pop?

>>37365019
>50+ reps
Do you generally do 50+ reps for muscles you want to hypertrophy? No? Then why are you doing that for abs? Crank up the intensity, pal.

>>37360116
Please?

So about 10 weeks ago I accidentally snapped my collarbone in half and I don't think I've had such a weak upper body since I was in high school.

It's mostly healed now, if occasionally a bit sore. What are some good exercises to slowly introduce myself to? Especially regarding shoulders.

>>37365401
this is me.

sorry for poor quality and that its sideways.

is my posture okay?
i dont know how to tell,doesnt seem too good to me.

also as you can tell im fat,and im afraid i might have gyno,does it look like that to you or is it that im just fat?

(also does anyone know how to post photos from phone and not have them flip like that?)

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>>37365401
>>37365422
fix'd image

>>37365401
>>37365422
All in all I've seen worse.

You do have an anterior scapula tilt it seems. I'm guessing your pectoralis minor is tight and could use some stretching. Your serratus anterior might be weak also.
You could use some more upper back work i.e. traps, rhomboids, posterior deltoids. Combine all this with some thoracic spine mobility work and your slight forward head posture should correct itself.

But you know, it's not that bad.

>>37365461
fuck apparently i didnt....

>>37365480
thanks a lot for the reply anon.

i googled anterior scapula tilt,its when the scapula protrudes from the back right?

so is my head slightly forward because of the anterior scapula tilt or is it irrelevant?

anyways,thanks a whole lot,ill try to incorporate stretching into my routine.

Is it imperative that I rest longer due to fatigue in this heat? I lift in a conservatory like area with no ac. Should I simply lift in the evening instead in these summer months? (the gym is too expensive and far away to even consider it)

>>37365572
>its when the scapula protrudes from the back right?
Yes, the bottom corner specifically (angulus inferior)

Your forward head posture (which isn't that bad really) is a result of your thoracic spine (upper back) having a slightly bigger kyphosis than it should have. A bunch of things are responsible for that: weak backside, tight front. But mainly it's probably just because you allow yourself to slouch too much, too often.

Trying to change your posture is difficult because you're going to have to be mindful of it all the time.

>>37365605
Rest as long as you have to in order to complete your workout (but no longer!)

I train my abs once every cycle with a few exercices until fatigue, but I keep hearing here and there they should be trained every day to a lesser extent ?

What's the deal here ?

Hey. Really sick today feels like i ate a live rat and it tore into my throat. Chest pain eyes are burning, dizzy... Question is I ate 8,000+ calories today. Is all the excess going to turn fat?

Lost 10kg since I started weight loss curious about the damage I've done

>>37351169
I understand what you mean but honestly i can't think of any, you pretty much listed them all

maybe you could include the variation from high/low bicep insertion

>>37365746

How the fuck did you eat 8000+ calories, im genuinely interested haha

Id assume 8000 calories would be turned to fat anyway, no natty human could process that many calories in a day to muscle, fuck i dont even think it would benefit the biggest of bodybuilders

/fit/ i havent had a good shit in like a week and i feel really bloated or whateever. any tips to make myself poop? so far Ive had 2 cups of coffee on an empty stomach but it didnt do anything

>>37367527
a cigarette and a redbull or a few gulps of laxatives

Accounting for noobs gains, and the fact that I am skinny (65kg at 6ft 1). How fast should I be gaining weight?

I put on like 2kg in my first week working out (I've always weighed myself every morning), and I don't think I was even eating that much more than usual.

>>37354402
you can have that muscle natty, but maybe 4% higher bodyfat

So i'm a fat fuck that's been working out for the past year now. Lost 70+ pounds and i'm starting to resemble a human again (currently weigh ~215 lbs, 6'3 feet tall). I've gone jogging twice now, i run around a mile in 10 minutes, 4 stretches of a quarter mile with a minute or two of rest inbetween because i'm really out of breath.

How do i manage my breathing better? Is this something that'll come naturally the more i run? I start off after every breakrunning nicely, i take deep breaths and my posture is good, but towards the end i start taking rapid shallow breaths and my form breaks down.

>>37367749
Those 2 kilos are probably all water weight. It happens if you work out when you're not used to it, you'll put on a few pounds. When i started i gained 7 pounds from one day to the other. Took a few days for it all to disappear again.

If you ate a lot of salt or sugar your body will have a similar response.

Don't measure daily, it's not a good habit and you'll start worrying about numbers that don't mean anything. Set one day for a weekly weighing and keep track of your progress. Your weight is going to fluctuate on a daily basis. If you started eating bigger your glycogen reserves will replenish themselves as well, which is another few pounds.

What does /fit/ recommend for an energy supplement? I have a 45 minute commute home from work after an 8h day, I come home and instantly want to take a nap.

Does anyone have a good daily bicep curl routine with progression for working out before bed? I dont lift weights at the moment but would like to do some bicep work just for fun. I have one dumbell with a maximum weight of 11kg.

>>37368431
Food.

Ive been eating about 3000 calories every day for a couple of months.
i want to lose BF but i dont want to stop eating, how many weeks of aerobics should do it, i dont wanna mess my gains.

>>37368431
Avocado and milk.

Is there any reason why I should be drinking normal milk over lactose free if im not lactose intollerent?

>>37368890
>i want to lose BF but i dont want to stop eating
>i want to lose fat but i don't want to work for it

Eating less is the no. 1 way to lose body fat. You want to lose weight quickly? Cut your daily intake in half.

Want to do it slowly? Work out several hours a day. If your TDEE is, let's say, 2600 and you eat 3000 calories, work out 3-4 hours every day and you'll lose a pound of fat every other week.

Anyone here try intermittent fasting and what were your experiences with it?
Is lifting on an empty stomach bad?
any negative side effects to taking creatine on a cut?

Just how accurate are Calipers?

Set up my weights, did some squats, cant be fucked with the rest.

/blogqtddtot

>>37368431
get enough sleep during the night man you shouldn't be that sleepy in the middle of the day

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could i get a bodyfat estimate?

I'm almost below 180 /fit/. Since I was in 8th grade, I've never been under 180.

The hell do I do once I hit that?

I'm intermediate in OHP and Squat for my size, and don't have any issues doing them.. But when I goto the store and carry some light grocery bags at my sides, my lower back starts to ache and get stiff.

What the fuck?

>>37346206

The thing about permanent damage to the disc is there is no cure and you will never feel pain-free and happy the rest of your life. You'll have to organize your entire life around your injury and being crippled. Many people facing this situation consider suicide. Chronic pain has no cure, and the treatments produce extremely bad side effects like depression and mania. Operation after operation will reduce your wealth to nothing and pile on debt. Being handicapped will reduce your world to a sorry circle of pain that revolves around activities like getting up out of a chair or finding a sleeping position that you can remain in without pain long enough to sleep.

>>37370100
Discs can get better. The key is to stop doing shit that got them fucked up in the first place. Most bodybuilders are fucking stupid and neglect this.

>b-but I have to stop squatting and DL?
>b-but everyone will call me pussy

I started taking creatine a couple days ago to get over this plateau and immediately noticed my strength improve.
Is this normal? I thought creation took weeks to fully work. Is my new strength the result of the creatine or is it just me making normal gains?

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What are these dots on my forehead (acne?) and how to get rid of it and keep it away?

(Bodyweight) diamond pushups are too easy for me now. What's the next progression? Archer pushups? Do these work the same muscles as a diamond pushup?

>>37370420
They are acne

(Salicylic facial scrub + Benzoyl peroxide cleanser + collagen cream)x2 per day
Vitamin A (not from beta carotene)
Plenty of water

>>37370424
Try close grip bench press

I started stronglifts a few months ago but I wanna lose weight as well. Is it Ok if I add HIIT workout during rest days? I know I will hit plateau on my lifts but I don't care that much, I wanna lose this extra fat

>>37370470
Foremost, eat at a deficit; extra cardio will only make you lose more weight faster. SL is squats everyday you train right? I'd suggest running on your workout day so your legs can recover for a day atleast.

>>37370465
Thank you, I'll give that a try.

>>37370516
I'm slowly losing weight eating 1500/day, I want to make it faster and gain endurance at the same time.
Should I do HIIT after or before lifting? Or is it better to do it in the morning and lift later at night?

Im poor skinny and lacking protein what do i eat and how much should of it per day?

6"2 120lbs

>>37370424
Move on to decline, then to unevens

>>37346206

>only really have 4 days a week to work out
>need to build up my chest and shoulders

Anyone know a good workout routine for this? I was doing PPL for abit, but you basically have to work out every day

>>37370575
Eggs, cheap and provide a good amount of protein per egg

the vanilla version of a yogurt has a more protein AND less cals per 100g than a plain greek yogurt of the same brand.

why would i eat the greek version when it tastes like sour cream?

>>37370575
Protien tends to have a lot of caloriesand protien per scoop per $. If you're too poor for that then look to eggs.

Good luck.

>>37370634
Artificial flavors and sweeteners, also some people love the taste of sour cream

>>37370600
Condense a PPL into an Upper/lower split

But really, just do anything with resistance and eat more

>>37370657
artificial sweeteners?
that's it?

i thought greek yogurt was supposed to be some holy grail food, guess i got memed

how much calories do you guys log for your chicken breast? I cook mine in a frying pan just with some olive oil and seasoning on top, and i found online that a ~3.5 oz chicken breast should have about 155 calories, but would that include the oil/seasoning?

>>37370791
Some people swear by whole food and anything processed should be avoided. I used to think that everything was ok but then started feeling bad when i incorporated protein bars into my diet. It's up to you

>>37370817
unless you use a lot of oil or deep fry you don't need to include much.

My friend wants to start lifting but is ONLY interested in aesthetics. I can't help but feel like I shouldn't tell him to do SS even though I enjoyed it/did well on it. What should he do instead?

>>37370971
PPL

>>37370971
You can either tell him:

1. He's a weak idiot who knows nothing about getting fit and building muscle.

2. Try to get him to do reg parks 5x5.

But it probably doesn't matter anyway. He'll just quit in a month or two

>>37370848
thanks homes

>>37354131
Yep, you will have two squat days, with the two rest days in between. Also be sure to alternate between Bench and OHP every workout (So if for workout C you did Bench press, next week on workout A you would do OHP).
This is based on what is said in the Greyskull LP book, which I'd recommend taking a look at.

>>37370999
I started straight off PPL.

Is there a benefit of SS over that ?