QTDDTOT

File: Conquer.jpg (27KB, 640x363px) Image search: [Google]

27KB, 640x363px

Yeah, stop doing a fedora tier meme exercise and stop using barbells for rowing altogether because they are not ideal.

Dumbell rows. Seated cable rows. T-bar rows.
All superior for back work.

>waiting for the 3 month lifters to come and act like BB automatically makes an exercise superior.

Wider grip

File: nice night 2.png (1MB, 768x1024px) Image search: [Google]

1MB, 768x1024px

Does anyone have trouble sleeping at night? I keep waking up 3 hours into my sleep, then going back to bed for 2 more hours. Does anyone else have a similar problem that's been solved?

>>37934208
>Any tips?

yeah, stop doing them if you feel like you're not getting the areas that need to be activated by said work out

Reposting from end of last thread
Is jumping rope a waste of time for cardio? I don't always have access to a treadmill and the weather here is iffy so I thought that could work as a backup.

File: 1463358975344.png (367KB, 338x553px) Image search: [Google]

367KB, 338x553px

Doctor told me to not do deadlifts or over head press anymore, what can I use to replace them? Or am I doomed to be an unbalanced dyel for the remainder of my days?

If you have dierreah are you using your bulk? Has it been processed enough for you to have taken the calories or not?

>>37934554
Diarrhea is never good. If it lasts more than a few days go to the doctor, or try drinking less milk. Stay hydrated or you're gonna lose more than your gains

File: 1467646569921.jpg (30KB, 500x375px) Image search: [Google]

30KB, 500x375px

I have an electronic weighing scale that estimates body fat via an electric pulse being sent through my body. I already know these are inaccurate. But by how much? Inaccurate to the point that the estimate is useless? Says I'm 15% atm. Can I assume I'm 17% or what. Those with scales like mine. What do you do? I've also been judging myself by mirror.

>>37934566
I get it specifically from spicy food and i'm a spicy food addict. So i get it fairly regularly. Maybe once every two weeks? Pretty much any time i put too much heat in my food.

Can I fix knock-knees with exercise?

>google pendlay rows
Oh hell no, dont do those, no one I know does that shit

>>37934589
Put less.

>>37934479
Are you me? I'm waking up at 3 am at least two times a week.

>>37934580
No one knows. Buy a calipher and google how to use it, they're dirt cheap.

>>37934651
True... I'm going to come off as a lazy fag and maybe I am but I checked out how to use them a while back. Looks like there's million ways for me to get the measurements wrong. Still if it is the only way.

>>37934208
Try to "pull with your elbows" amd also make sure that you pull the bar in the direction towards your belly button and not just straight up.

>>37934261
>t.dyel
Barbell yates row are the best row of all time.
Fuck your seal rows
Fuck your seated rows
Fuck your t-bar chest supported bullshit.

Yate's is love, yate's is life
https://m.youtube.com/watch?v=rNjwZ1fxtCQ
https://m.youtube.com/watch?v=4xq3BsKTzYo

>>37934265
>work the lats by shortening the ROM
lolno.
>>37934479
Do extreme anaerobic cardio before bed to tire yourself out.
Worked for me
>>37934525
Burpees are superior.
Look up page 49 in greyskull (the second edition)
>>37934539
Does your doctor lift or regularly work with athletes?
If no to both, consider getting a second opinion from someone who actually understands the kinematics of thr lifts..
The only legitimate reason to avoid deadlifting that i am aware of is scoliosis.
>>37934580
Pretty much useless, yea.
Mine says i am anywhere from 16-21% over the course of the same day. But i am pretty sure i am close to 17 ish, so its not so bad.

Certainly far from accurate, and i think callouses on heels might play a factor too, not just electrolyte levels and water retention.
>>37934589
I have literally never gotten diarrhea from spicy food, and i grow habaneros in my garden. Consider being born with intestines that arent weak little bitches, if possible.
>>37934596
Yes.
>>37934601
Noone you know knows jack shit about lifting.. What's your point?

>>37934682
It doesnt matter that you get the "right" measurement.

It only matters than you can consistently get the same measurement, this way you can accurately tracking bodyfat.

For example lets say you are 18% and you consistently measure yourself at 16%

Doesnt matter, because as long as you get that 16% down to 10%, you know you are losing bodyfat.

>>37934687
Good advice, but the latter half is for yate's row not pendlay.

Which is fine, because pendlay is a fat dyel, and nobody he coached has big lats.

>>37934693
>greyskull
https://a.pomf.cat/uyuwms.pdf
In case you don't have it already..

>>37934722
Ahhhhhh. Anon. That makes perfect sense. Getting me one asap then. So far I've been just tracking my weight and going by mirror. Anyway thanks friend

File: 1417743838035.jpg (270KB, 1920x1080px) Image search: [Google]

270KB, 1920x1080px

>>37934693
>Do extreme anaerobic cardio before bed to tire yourself out.
>Worked for me

Won't i have to eat more if i'm bulking to stay above my TDEE if i do that on workout days? Also could it be neurotransmitter or vitamin deficiency problem too?

>>37934779
5 mins of burpees is like.. 50 calories. Literally one bite of calorie dense food

And will knock you the fuck out

>>37934693
rows are a meme lift
>shitty ROM for lats compared to vertical pull
>shitty activation for mid upper back unless you row high without lat activation

>>37934765
Thanks anon, appreciate it.

File: Parker.jpg (256KB, 838x662px) Image search: [Google]

256KB, 838x662px

Is it possible to achieve something between a good looking body and actual strenght with a decent diet and doing literally only squats, deadlifts, overhead press and bench press?

for the context: for me, a good looking body is pic related, i dont really care for extremely low body fat, 12~15% is goal

not planning on doing this, just out of curiosity

File: file.png (2MB, 1512x1254px) Image search: [Google]

2MB, 1512x1254px

fit told me to do SS+GOMAD and this is where I am after 8 months on the program. What did I do wrong? Why? you fucking sits fucked my life

>>37934952
baito desu

>>37934952
come on my man, at least work on your shop skills first before you practice your b8 skills

i want to slim down before starting any full body strength routine like ss.

but i still want to exercise somehow.
but i cant find any good noob bodyweight routines.

ive already fixed my diet and am running sometimes,trying to do mobillity daily.

but what exercises should i do?
where do i learn what,how and what progression.
i know you need to change exercises to improve.

right now i can do like 10 push ups,and 0.2 of a pull up.

also all i have access to is a pull up bar,and maybe a place to do dips.

>>37934693
I typically get it from eating 2-3 scotch bonnets in my meal. I think you miss understand how extreme i am about it.

>>37934580
completly useless, saw guys with bellies get one-digit bf at the scale at my gym. was pretty hard to tell these tards that u cant have a belly with 8%bf

>>37934693
Yeah he's the main sports med guy in my town, he works with athletes from my college all the time. I had a minor lower back injury a few months ago and he wants me to not do deadlifts "for a while".

>>37934208
HOW do i git good at running? im SHIT at running

anyone have a guide that will get me better at running without killing myself?

>>37934693
Watched the videos and yup I been doin em right. That and pull ups are the core of my back and bicep day. Thank you for the share senpai.

>>37934952
kek

>>37935192
couch to 5k

>>37935124
after a back injury you should have some reducation try to ask the therapist about how much weight you can safely use for dl

>>37934208
I have to walk home on a leg day, do I stretch before leaving the gym or when I get home or both?

I found out about a week and a half ago that my test levels were 203 instead of the normal 1000 for my age. I just started test replacement therapy today. I just started going back to the gym Monday and am absolutely as DYEL skinnyfat as one can be. Will the test replacement therapy help my gains? I can't imagine it's going to be like being on the juice but it'll help some r-right?

>>37934208
After lifting, I get random tingly sensations all over my back for about 2 seconds. It doesn't hurt and doesn't impede my mobility or muscle strength, but I feel like it could be nerve damage or a pinched nerve.

It only happens when I'm sitting down in a chair and stretching/doing something stupid and hyperextending my body, but still.

>>37935361
It'll be nothing like being on juice, not even close. But it will still help your gains.

DYEL that started a newbie strength routine here. Seeing how diet is 50%, I've been eating anything I could ever since I started lifting. Progress goes good so far, but I've seen here something about IF that it can help build muscles. How good is IF for beginners? Is it worth it?

If yes, is it a problem if I fast about 16 hours (8 hours of sleep included) before workout and then after workout I feast and eat as much calories/proteins in 2 hours then fast again. Let's say I start lifting at about 10:20 and I finish my routine at 11:20 then until 1 PM I feast, fast until 7:30-8:00 PM feast till about 9 PM and fast again till 1 PM next day. How good is this? And also, will it be a problem if I lift AxBxAxx but do IF everyday?

>>37935082
Hahaha seriously? That's extreme. Even for an electronic scale that particular one sounds especially craptastic. Maybe higher quality tier scales are more accurate? Fuck it. I'll go by way of the calliper instead soon.

I am DYEL mode, and struggling to get more calories. I've put together a shake that has >1,000 calories, but it has peanut butter in it and I hate cleaning peanut butter out of my mixer ball because I'm a bitch.

Is there any /fit/ recommended mass gaining mixes?

should you do warm up sets for dumbbell exercises? Like lateral raises? It feels weird warming up with 10lb weights

>>37935547
try adding olive oil instead

>>37935547
Regarding this, does anyone have that /fit/ infographic about mass gaining shake or something. I've seen it here some time ago

Should I go to the gym if ottermode is my goal
Can I reduce muscle size if I fuck up and something gets bigger than I want it to be?
Can I achieve more strength without muscle size increasing?

does taking more than 3 minute breaks inbetween sets have much of an impact on strength gainz

Former fat guy here. What do I do when I can't progress my standing barbell calf raises as its getting to more than I can squat/unrack? My squats 225lb x5 but my calf raises are 330x12 I can't go anymore as I can't squat the weight of the rack and I don't want to do the seated one as it fucks my quads up

>>37934886
anyone? :^(

File: 09 - GPZEWsN.jpg (406KB, 1289x965px) Image search: [Google]

406KB, 1289x965px

>>37936096
Are you doing hypertrophy or strength training?
>>37935550
Some people like to do it, but personally I found no difference, so if you feel like it helps then keep doing it. Otherwise, just go right into it.
>>37935740
I gotchu senpai

>>37936522
strength

>>37936536
Take as much time as you need then, as long as it is 5 reps or less in your set
If more, maybe consider going for 1-2 mins instead.

>>37936299

there are 2 ways to increase load: weight and volume

if you can't increase the weight, increase the sets/reps

so /fit/
I had a back injury a while ago, and am slowly getting back into my squats and deadlifts
when squatting I feel really "unstable" in the lower abdominal and back area, this starts to show up around 200 lbs of weight
my legs don't feel very taxed at all but this instability is holding back my squat numbers, anyone have any knowledge about this feeling and how to address it?

>>37936548
thanks broski

How do yall talk to chicks on tinder? I can get like 12 messages back and forth each on average before one of us gets bored. Also it's shitty to open the app just to load messages, do you guys just blitz for the number as soon as it's reasonable?

>>37934208
Alright I came to the point where my deadlift won't go up because the bar simply slips on the fingers, tried thumb grip and it doesnt seem to work well
I can only do it with that alternate grip, left hand palm up and right one down.

Is this bad? heard it creates muscle imbalance but can I just switch the hands once in a while?

>>37934208
Do barbell curls have advantages to spider curls?

If you do spider curls, should you use a dumbbell, ez bar, or barbell?

File: 13923883977881.jpg (10KB, 236x277px) Image search: [Google]

10KB, 236x277px

>>37934208
How is my high bar squat form?

https://www.youtube.com/watch?v=JUBxgyvnrhY&feature=youtu.be

165 x 5

I just had to deload and want to make sure my form is good.

Any suggestions?

>>37936992
Good.

File: image.jpg (26KB, 474x247px) Image search: [Google]

26KB, 474x247px

>>37936992
Bump

upright rows, I dont feel shit goin on with my lats, all shoulders sometimes traps. Am I fucking up? or is it because im currently doing baby weight?

>>37937431
No that is what they are meant to do...
If you want to hit the back with barbell rows go for pendlay rows.

If I get my daily proteins, does it really matter where the rest of my calories come from?
I mean, fat can be turned to carb and carb can be turned to fat

>>37937431
>>37937454
misread that and didn't see you said lats
I don't think upright rows hit lats very hard, maybe slightly but nothing major.

>>37937465
Just because your body can do it, doesn't mean you should.
It is far more optimal to have good macros.

I want to restrict my eating as much as possible. What should I eat when I get hungry without eating a whole lot.

Is a half-can of soup good?

File: 1425993879114.jpg (182KB, 1280x720px) Image search: [Google]

182KB, 1280x720px

>>37936053
bump

>>37937518
Half a stick of butter.

>>37934479
That could be a possible sign of overtraining. Look it up. Same thing happened to me.

>>37937546
Legitimate suggestions, please.

>>37936053
>>37937530
if you train for strength 3x5, 4x5 or 5x5, your muscles will grow but shouldnt grow past your goals. The only time a muscle will really grow huge is if you overwork it. so do full body strength and eventually your muscles will stop growing

>>37937530
Yes. Yes. Yes.

Just don't eat so much. Especially not protein.

>>37937563
>>37937561
Thx guys, I hope to not fuck it up and the instructor understands what I want to achieve

File: IMG_1326.jpg (126KB, 610x630px) Image search: [Google]

126KB, 610x630px

>>37936992
>>37937197
Bump

>>37934208
So, I know cutting 1 to 2 lbs of fat per week is a good healthy goal. Is it possible to do a short term cut to lose more than that without losing muscle mass?

If not, it looks like I need to lose fat for about 55 weeks if I do 1 pound per week.

Doing SL, finally broke 2pl8 on squat, but since 200 5 sets makes me feel like dying and negatively affects my deadlift.
Should I wait for the prescribed two reloads, or should I just cut my losses and move down to 3x5?

File: 1467487778912.jpg (90KB, 540x720px) Image search: [Google]

90KB, 540x720px

Having been lifting for about a month and half. things going mostly alright but for a few things,
I have a really hard time progressing my OHP and bench press, I'm stuck at 22lbs on both for about a week.

What I'm doing wrong?

>>37937652
Maybe let me rephrase. I'm a fat beginner. I've started a lifting program and really enjoy it, but I also need to lose fat.

Should I keep lifting and nutritionally aim for losing 2 lbs per week so I can be at my goal by December? Or should I wait to lift until after I've finished losing weight?

>>37937686
If only..

>>37937686
You are benching and The Press'ing 22lbs?

>>37937697
Yes, 3x5, maybe I should just add more reps?

>>37937716
Are you including the bar?

>>37937668
Move to 3x5. For the average person, the difference between 3x5 and 5x5 is going to be very negligible. You'll progress and stall less often.

>>37937765
Alright, thanks.

Is there a specific protein powder you would recommend? Currently doing SL until I can get to 2pl8 squats and DL, and 1pl8 bench. I am also trying to lose some weight, currently 5'11 240 hamplanet. Been working out for little over 2 months.

>>37937871
myprotein, best quality and price to be honest m8

don't substitute the protein powder for food though, it's good when you dont feel like eating chicken or need some protein and kcals are low

Wow guys did you see the military coup happening in Turkey?

>>37937912
Maybe there was a gym at the parliament and they took it too literally

>>37937871
I use unflavored Promix. It has two ingredients: protein and sunflower lecithin. I think as long as you don't buy a powder that contains shit you've never heard of and soy lecithin, then you'll be fine. Essentially, get as few ingredients as possible.

Not even memeing here: how's about muscle milk? Ya or neigh

>>37934208
Is doing alternating dumbbell presses / alternating dumbbell flies a bad idea? Does the "counter weight" of doing both arms at the same time affect anything?

>>37937888
>>37937969
Thanks guys, I'll look into it. Though, why do I want to avoid soy lecithin? Does it cause fat retention or something?

>>37938059
I would say Muscle Milk is more of a meme. It's pretty much just a protein shake, which you can buy your own protein and mix it with milk/water for cheaper, with more protein usually.

>>37934693
The Yates row is just a normal row..? Lol

By 3 plate deadlift i switch from 1x5 to 1x3
Best i did so far was 145kg 1x2 for 3 workouts before i deloaded back to 130kg. And will repeat 2.5kg increments(like what program says)

Should i continue on this road?

File: 1468509579195.png (58KB, 381x332px) Image search: [Google]

58KB, 381x332px

Is it acceptable to use resistance bands when working up to my first chin-up?
I'm doing negatives right now and while they're definitely getting real easy I can still only pull myself up halfway (and barely anything after a few sets)

Should I focus a day to a specific muscle group

For example doing shoulder press, face pulls etc. for a shoulders day and and pulls ups and rows for a back day?

Or, should I spread exercises based on muscle group out over the week?

>>37938215
If it helps you progress yes I don't see why not

>>37934208
Barbell rows are a meme

>>37938215
Yeah of course

>>37938218
No, do full body a couple times a week. Hitting a muscle group once per week is not optimal for stimulating growth.

>>37938252
Thanks, appreciate it

Frank Zane, Arnold, etc all had amazing genetics that allowed them to compete in body building with hard work.

Is it possible that some DYELs could be having those genetics but would never know because they never lifted, or is it pretty much just apparent by looking at them?

File: 1468522610599.png (620KB, 911x1043px) Image search: [Google]

620KB, 911x1043px

>>37938236
>>37938252
I don't know I just hear a lot of shit about them being the devil's apple and all
Thanks m8s

>>37934208
Supinated grip and lift with your elbows

>>37936628
yeah there's a reason over/under grip is the most widely used.
i doubt you'll be seeing much imbalance in your posterior chain, but if it makes you feel better then go for it

>>37938355
I meant muscle imbalance in my biceps

File: image.jpg (218KB, 1280x960px) Image search: [Google]

218KB, 1280x960px

Never done a pendalay or bent over row in my life

>>37934208
if all 3 racks are being used in the gym, and no one is using the benches and i wanna get out of the gym fast instead of waiting for a rack to open up, i should be able to take the bar off the bench press and do bb rows directly in front of the bench and then put it back when im done right? theres one faggot nigger employee that always gives me shit for doing it while none of the other employees give a fuck. i tried to reason with this nigger and he keeps goin on about how the racks are open when theres clearly people still using them and then he goes thats not the point, rules are rules so am i in the right or wrong here, it does make logical sense right? i mean im not bothering anyone but this uppity negro just wants to exercise what little amount of power he has i guess

File: HardwickAfter.jpg (110KB, 1200x798px) Image search: [Google]

110KB, 1200x798px

>>37936992

File: aesthetics.jpg (314KB, 1376x1582px) Image search: [Google]

314KB, 1376x1582px

How legit is this workout routine?

Is it perfectly acceptable reach 10-13% body fat for a male as a goal and maintain that? Or am I just being as worthless as the world says I am?

>>37934208
Active your back first during any row, like shrug before you start to pull otherwise you will just be pulling with your arms.

>>37934479

I wish I could help, but I'm in a similar situation. I go to bed and sleep for 2-3 cycles (1 cycle = roughly 90 minutes). Then I wake up, and it's a complete gamble as to whether I can go back to sleep. Even if I do go back to sleep, I wake up tired. I think it's because I'm not getting enough deep sleep (stage 3 and 4) that you get in the latter half of a typical 7.5-9 hour night's sleep.

what up /fit/,I heard alot of people talking about the modern human having tight quads and week glutes, and I was thinking would sitting up on your knees while on the computer and such help with not having inflexible ass quads? Is there any major downside, like could it fuck up your knees somehow?

>>37938634 that would screw with your knees yes and also your ankles

just do your quad stretches and youll be fine

>>37938488
anything under about 17% is fine

over that and you get love handles

>>37938424
If nobody is using the benches, I wouldn't see why not. If you want to avoid it, if they have extra bars lying around, just grab one of those and set up in a small area (my gym has it near the dumbbells) and tell him to fuck off.

>>37938634
standing desk, bro

VESA wall mount monitor, ikea shelf for keyboard and mouse. cost you maybe $30 to try it.

File: power retard.gif (749KB, 470x360px) Image search: [Google]

749KB, 470x360px

>>37934208
What's better? Adding weight with every set, or starting from max and taking off weight?

>>37938777
Not an expert, but imo adding weight should be more beneficial than starting at your max and doing less and less. It helps you get your form perfect, runs less risk of hurting yourself, and helps build up muscle over time so you can go beyond your max/have an easier time.

>>37938707
>>37938760
maybe while holding a squat? I stand all day but Im an inflexible bastard so I would rather not sit nor stand, but fuckit if standing is the leas damaging option then thats fine.

>>37936053
>what if I accidentally get too big

you won't

Does this GSLP based program look alright?
The reverse grip bench is because of a torn labrum in my left shoulder. I may end up changing the rep range so the weight can stay lighter, or toss it all together and replace it with landmine pressing for now, until I can get some more help. I doubt I could OHP three times a week without running into issues.

A
2x5 1x5+ Reverse grip bench press/OHP
2x5 1x5+ Back squat
2x5 1x5+ Close grip landmine row
2x12 Barbell hip thrusts
3x10 Hammer curl

B
2x5 1x5+ Reverse grip bench press/OHP
1x5 Deadlift
2x12 Barbell hip thrusts
3x10 Dips (Possibly lying triceps extensions, if I run into a problem with my shoulder)
3x10 Rear lateral raises

C
2x5 1x5+ Reverse grip bench press/OHP
2x5 1x5+ Back squat
2x5 1x5+ Close grip landmine row
3x10 Hammer Curl

Current numbers are
225 squat 3x5
305 deadlift 1x5
105 OHP 3x5
135 RGBP 3x5 (Haven't been benching much)
115 CGLR 3x10 (Barbell rows are frustrating and I don't have access to great equipment)
I'm almost two months into lifting again after a year+ long break, and I've been running just a basic 3x5 with rows and accessories.

File: Screen Shot 2016-04-01 at 15.46.21.png (217KB, 405x413px) Image search: [Google]

217KB, 405x413px

>>37934208
>>37934208
>>37934208

HIGH REP LOW WEIHGT OR LOW REP HIGH WEIGHT????

>HIGH REP LOW WEIHGT OR LOW REP HIGH WEIGHT????

HIGH REP LOW WEIHGT OR LOW REP HIGH WEIGHT????

>HIGH REP LOW WEIHGT OR LOW REP HIGH WEIGHT????

File: gay bar.jpg (108KB, 672x320px) Image search: [Google]

108KB, 672x320px

>>37938810
Cool. that's what I've been doing. Kind of as a warm-up to my max. Thanks, chief

Good rhomboid exercises?

I think I saw someone post a video of good bat wing form but I can't seem to find it. Would regular rows suffice? I have an imbalance I want to correct

>>37938858
>>
>>37938858
this q is mainly for squatting though

>>37938847
It's fine.

Don't go heavy with the reverse grip bench unless you want to buy your dentist a new yacht.

File: 1464182187175.jpg (45KB, 464x305px) Image search: [Google]

45KB, 464x305px

How often should I eat subway? Lately I've been having to resort to eating a turkey footlong with almost every veggie besides jalapeño just to reach my macros and calorie intake. Will it hurt my progress?

>>37938881
it shouldnt really but its better to make a homemade version cause then you can gaurantee the quality and how many macros goes in

>>37938876
Yeah. I'm already dealing with a shitty power rack made by amateur welders, the holes are either too low or high due to the spacing, and the J hooks are too long at the top, but it's better than nothing.

I recently started using My fitness pal to track my calories. I have a couple questions.

Are the steps it tracks relatively accurate

should I eat extra calories to compensate for the steps it tracks or just ignore the extra calories it tells me to eat.

>>37938959
>Are the steps it tracks relatively accurate
No step counter is really accurate from what I'm aware, but it's a helpful tool.
>should I eat extra calories to compensate for the steps it tracks or just ignore the extra calories it tells me to eat.
As long as you've walked and burned around whatever amount, sure. Assuming you're bulking or maintaining.

File: tdkr-0017_772.jpg (29KB, 350x250px) Image search: [Google]

29KB, 350x250px

>>37934208
should i wear straps for dedliftin?
i just hit 4pl8s and straps just feel weird cuz im so use to over undergrip

>>37938215
For sure bro, and make sure to hold at the top. Also, keep your back straight. I noticed my back would get pushed inwards if I didn't.

>>37938995
I'm cutting. Generally it is about 10k steps a day. I am usually about 500 under what it wants me to eat and then it adds the extra 5-9 hundred.

also another question. It set my calorie goal at 3k but that seemed like way to much to lose weight so I set it lower. Is that ok?

>>37939086
What's your calculated TDEE, height/weight and what physical activity do you do?

>>37939111

not sure what my TDEE is. what kind of exercise would you consider 10k steps a day 5 days a week. that is about all I do. trying to get a hold on my eating before I start doing any exercising.

My height and weight are 6'7 and 336 lb.

>>37939177
>6'7 and 336lb
>6'7
So yeah, 3,000cal isn't a way too much for you, but feel free to go below that as long as you are getting in the ~50g fats and whatever amount of protons you need.
Walking 10k steps should only burn about 430c on average if I remember correctly.

Calculate your TDEE and subtract 300-500c+ from that number as usual. That's around what you should be eating.

https://tdeecalculator.net/

File: image.jpg (80KB, 640x1136px) Image search: [Google]

80KB, 640x1136px

I'm doing a protein sparing fast, pic related, 1500 cal daily deficit. Is this cut too big?

>>37939310
I should also note I lift 3-4 times a week and wish to maintain this fast for 3-4 weeks. I know maintaining my current lifts may be difficult but I want to minimize reduction of gains during this cut.

So I live on a campus that doesn't allow supplements and I only have access to a tiny amount of space in a refrigerator.
The food on campus is heavy and not very ideal.
I can't eat 49/50 protein bars due to a cashew allergy and I can't afford to pay for another ER visit.
I've tried eating two cans of tuna a day to help meet my proton requirements, but after a few weeks of doing so, I felt like I was feeling slower and became paranoid of mercury, so that's out of the window, save for the occasional snack.

Is cod oil a good alternative to fish oil capsules?

What's an easy source of protons other than whey or protein bars?

Anyone know of a protein bar brand that's safe from tree nuts and isn't expensive garbage?

What are some decent foods/meals that don't have to be refrigerated?

>>37939332
It's the only way dude. Seriously if you want progress it's gotta be that way. I'm hungry as fuck, about to go to bed. I want that chicken breast or black bean burger in the fridge but then I think of 30 pounds I've lost already and how fucking close I am to this bulk. The first cut says if you deserve it or not.

>>37939379
IFIRC you'd have to eat canned tuna for an incredibly amount of time to get mercury poisoning. Don't eliminate it from your diet without further research

>>37939273
is it absolutely essential to get a food scale or can I just eye ball it. I try to be generous with what I'm reporting on MFP

>>37939427
So 1500 cal cut isn't going to do some whacky mom science shit like stop my metabolism or burn all my muscle tissue?

I'll also be taking leucine, carnosine, and yohimbe.

>>37939379
Anyone have a recipe for a bar that's almost nothing but whey? I couldn't care less about the taste. Just need to have it in a more solid form that won't go bad in 4-5 days.

>>37939435
I figured that was the reality, but I'd like to find another primary source, because of the smell and potential problems down the road. I'll still snack on it every now and then though, I've got a lot of it.

>>37934208
20 yr old here, and I show symptoms of low test. If I go to my doctor about it asking for a blood test, will I get laughed out of the office because of my age? Is lowtest a common problem this young?

>>37939439
It's not essential, but it is ideal. You can eyeball it if you've got experience with portion sizes/weight and what have you, but I'd suggest getting a scale, it's much easier and quicker than you'd think.

I added a couple lifts to my routine and I'm getting stretch marks on my shoulders. Should I kill myself?

>>37939512
You might be paranoid, but if you're in the states, go ahead and ask for it to be tested. If you don't want you doc to think you may be nuts, just ask for a checkup including Test levels.

I've read a post from some UK anon where their doctor refused to test their test levels just because anon wanted to, so that may get in the way if you're not in freedomland.

>>37939489
That guy you all worship... scooby. He has a bar recipe on his site. It's good to go.

Good rhomboid exercises?

>>37939517
alright. thanks for the help.

>>37939587
face pulls, bat wings, rows

if you injured them, start light and high rep, avoid any heavy work on them.

>>37938861
Pls /fit/

>>37939604
Awesome thanks, any particular rows? They are injured and there's an imbalance so I was thinking dumbbell since I can't compensate with my stronger side

>>37939616
Doesn't matter which rows, tough tou might want to avoid Yates rows, which are more for upper traps. Just keep them light.

>>37939652
Awesome thanks, so just whatever your preferred rows are, thanks!

So my girl is skinnyfat but not fat by any means

How do I get her into fridgemode? Those crossfit girls have joocy thighs

whats the 1/2/3/4 thing about? i rarely go on /fit/ but i see it often enough. pretty sure its number of plates and lift types in a certain order?

when someone asks "how much u lift" do you say your 1 rep max or your workout rep weight

>>37939701
1pl8 OHP
2pl8 bench
3pl8 squat
4pl8 diddly

It's supposed to be the overall goal, and where you should be at, at the end of your novice program.

You say your usual lift.
Ex:235 3x5
Or if you just did some heavy triples or actually maxed out recently, you could say that instead.

i consider myself a casual lifter but i wanna improve my routine i guess. heres what i normally do for arms

10 overhead press with a heavier weight
15 dumbell curls with a lighter weight
10 hammer curls with the lighter weight
10 overhead press with the lighter weight
then wait 3 mins and do it again 3 times

im lifting 3x more weight than when i started but recently i have barely been able to make improvements. what should i change?

File: 1443350327495.jpg (55KB, 600x600px) Image search: [Google]

55KB, 600x600px

>>37939732
thanks
>novice program
damn, those were my lifts when i played football in highschool. thought i woulda been more than a novice back then. whats considered "good" lifts?

>>37939796
Most people don't reach 1/2/3/4, or it at least takes them a long while to. That depends if you consider e-stating to be true.

Honestly in reality, anything close to 1/2/3/4 are good lifts. Most people don't even lift and impressing normies isn't hard.

w-who cares what anons think r-right?

File: 1386809518062.jpg (41KB, 221x397px) Image search: [Google]

41KB, 221x397px

>>37939512

I got a blood test and it had my testosterone levels on it. I was like 10 points above the bottom number, something like 190, and my doctor tells me that I'm "within the normal range" and he won't recommend any treatments so be prepared for that bullshit

As someone who deadlifts lightweight with normal grip, how does mixed grip let you hold more? It doesn't anatomically seem that it would help

My hip joint hurts with each rep I do of squats. Only noticed this since I started lifting heavier. What could the problem be? I can't stop squatting fit :'( but can't continue on this way

Could anyone tell me if I'm missing out on doing OHP by lifting the bar from the ground and putting it onto my shoulders instead of lifting it from the rack onto my shoulders?
I get a terrible pain in my shoulders when I lift it from the rack even when the bar has no weight on it and can't actually do the reps due to that pain.

I injured myself a few months ago doing bench press (been trying 5x5 SL for a few months) while doing 45 kg. While doing a set I got this spontaneous pain across my left pec and had to rerack and abandon the gym for the day. Was sent for physio to get some treatment but still cannot really bench anything above 40 kg without my left shoulder starting to flare up.
Physio thinks it's a pec major/minor problem as well as a part of neck/back and has advised me to remove bench press for the time being. Has anyone else ever had a similar issue? I cannot determine what is making my left shoulder so fragile and compared to my right.

How big of an issue is diversity in my diet?

Say for example I eat the same three healthy meals every day. e.g for breakfast brown rice and avocado and fruit, lunch fish beans brocoli fruit, dinner leafy greens, sweet potatoe, chicken. ?

>>37940032
With double overhand your grip fails as the bar rolls away from the palm of your hand and your fingers aren't strong enough to stop it from rolling away. Mixed grip stops this as each hand cancels out the rotation from the other.

Sorry if thats seems like an awkward explanation but its the best I can do

>>37940237

switch up your leafy greens so you dont get toxic levels of any one nutrient otherwise as long as you are hitting your macros (including fiber) you should be fine

Calluses, should I be peeling them off or just leave them be? I'm having fun peeling them off.

Got my second DEXA scan today, 6 months after the first one. Lost about 10 lbs of fat and .5 lbs lean mass. I gained lean mass in my arms and legs, everywhere except my trunk (including abdomen). I actually lost muscle mass there. How is this possible? I'm only doing compound lifts (SS).

>>37936053
Dude, you have no idea how slowly muscles grow.

File: DogGuysStare.jpg (45KB, 800x563px) Image search: [Google]

45KB, 800x563px

>>37936992
I just want to say I love this picture. And form looks pretty good to me.

>>37934208
Is it a bad idea to exercise in the morning before breakfast?
The point is to do it at a time where I know stomach bloating won't be an excuse.

Any recommendations on back shaving equipment?

The more muscular my back gets, the hard it is to get into the nooks and crannies

>>37938424
When doing rows I try to stay away from any things people might want to use, especially benches. Just yesterday there was some lunkhead doing rows smack between two squat racks, so when he was rowing, neither person doing suqats could get to one side of their bar. Just be smart and considerate about your surroundings.

>>37939683
Bumpin for similar interest

File: 8456114413248.jpg (66KB, 765x431px) Image search: [Google]

66KB, 765x431px

Anyone have experience with test all? I took test-e a while back and liked it, was thinking of doing it again but came across test all.

>>37938959
>should I eat extra calories to compensate for the steps it tracks or just ignore the extra calories it tells me to eat
If you're cutting, no.

>>37940684
No experience whatsoever but I would ask in the fraud general most people here if not all are less than 6 month newbies with stupid ass questions

>>37940703
there is no fraud thread. which is why im asking here

>>37940641
I do it all the time.

>>37940710
I would wait for one to show up or go on bb.com or something.

Where do I shop for the best gym shorts/sweat pants? Tired of being that one guy with basketball shorts.

File: 1457307517244.jpg (56KB, 656x591px) Image search: [Google]

56KB, 656x591px

>>37940720
>bb.com
I'll wait for the fraud thread.

Is vitamin water healthy?
I'm reading all these articles saying not to buy it because although it has a lot of vitamins, it has a lot of sugar. I've read 2 articles, each saying it contains 33g of sugar, but I just bought a pack at costco and all of the bottles say 0g of sugar per bottle.
Am I missing something here?
ANYWAYS, Is it still good for you even if it has 0 sugar?

>>37940755
It's a giant goddamn waste of money is what it is

File: ethered.jpg (35KB, 640x570px) Image search: [Google]

35KB, 640x570px

Today when doing low bar squats i spent a lot of time warming up trying to go ATG so I could get used to going deeper.

Last time I squatted (a week earlier, didnt have access to the gym for a little while) I did 100kg for 3x5 but this time I couldn't even squat 100kg for 3.

Is this because I had tried to go to deep on a low bar squat? I read an article earlier which said you should only go just below parallel for low bar squats, and going deeper actually weakens the movement.

>>37940802

You generally shouldn't be trying to go atg on a lowbar squat. Some people can do it but normally it just results in horrendous form and the potential for lumbar injuries.

>>37939310
How do you fit so much protein in your diet? im struggling

>>37940823
chicken tits, turkey tits, eggs, protein powder.

>>37934208
I keep getting catfished at tinder and I'm to nice to tell them to fuck of when it's to late. I dont wanna pork anymore fattys, help!

Also, should I deload and switch from sumo to regular deadlifts?

I get dizzy doing Valsalva for the duration of a squat. I can do two reps max before I need to wait like 30-60 sec for the dizziness to fade. I ended up dropping a set today due to it. I went back to exhaling on the way up for the remaining sets and had no problem.

Wat do?

>>37940869

Assuming you're breathing right between reps. you might want to see about getting your blood pressure checked.

File: seiza.jpg (121KB, 400x266px) Image search: [Google]

121KB, 400x266px

>>37938707
People held seiza no problem for long periods on wood in Japan, m8.

>>37940881
On the two in a row I exhale at the top, take a big inhalation, set core and go again.

Just thought Id ask fit about this. I have kind of an interview, more like an informal chat at a grocery store today. I haven't had one before. I'm not overdressing so will just be wearing decent jeans, shoes and a
shirt.

What is the point of a chat? Should I remember to do anything?

>>37940957
>What is the point of a chat? Should I remember to do anything?
yes, talk you dumbass. Ask questions

>>37934952
cut

>>37940968
I don't have a clue about what to ask about a small grocery store that I should know.

>>37934208
Try doing a wide grip and close grip pullup or a row, notice anything different at the back muscles ?

>>37941016
Eye contact, positive attitude and look, firm handshake. Remember to sleep well before going.
Don't smell, look like you take of yourself and care about how you look.

>>37939379
Whats this bullshit? Doesnt allow supplements?? Lol. Time 2 smuggle the protein powder

File: Port in Chest.JPG.jpg (69KB, 640x480px) Image search: [Google]

69KB, 640x480px

So I've got an accessed chest port, and I'm feeling better from my infection, but I'm getting a little stir crazy and wanting to go work out again. I was going to do my normal routine but minus PCs and do dumbbell bench instead to help minimize the risk that I might bump anything. My biggest problem is sweating though, as the sweat causes the tape/dressing around the needle to come off the skin, which is really risky.

Any anons have an idea on how to prevent the dressing sloughing off?

>pic related
Not me, but similar to what I've got going on

How often do you shave your balls? I shave once a week and it grows back really fast.
Like 1/5 inch. Should I shave twice a week?

>>37941382
Laser removal, my dude

>>37941392
I'd rather not. Plus it's fucking expensive

>>37941368
*minus PCs (to be replaced with rows) and dumbbell bench instead of regular

>>37940628
Shouldn't legs be a bit less spread? or am I going too narrow?

>>37941460
Cop a squat Slav style. That is how your legs should be. Turn toes out and track with knees if not wide enough for belly or if you have trouble keeping weight on heels.

>>37941499
Oh and on rewatch, your butt scoots up a bit too quickly sometimes. Need more and sooner HIP DRAHV.

I've heard eating breakfast right when you wake up helps kickstart your metabolism. If this is true, how much do I have to eat to accomplish this? Is a spoon of peanut butter or a piece of fruit enough?

>>37941510
>kickstart your metabolism
Sounds like momscience. All the recent stuff I've seen says meal timing is irrelevant.

how do i count incomplete protons

especially those that become complete by eating other food.

>>37935014
Are you doing negative pull ups and chin ups? They could help a fair bit I could do neither one of either but stuck to the 5x5 negatives and just tryed all I could to come down slow and so far I'm making some alright progress also I would say that doing a thing of 5x5 push ups and you'll be making massive progress on there too and once that's getting Easyer I just up the number but stick to 5 sets

Does anyone has the % of what you should lift on your warm up sets?

I'm not sure if it was 40% then 60 then 80 and finally working sets

>>37942136

That's the version SS uses, I believe. Most more experienced lifters will have developed their own approach to warming up - it can be pretty individual and lift-specific.

>>37942154
It was just to have an idea

After 8 hours of sleep, a glass of water and a small meal an hour before headin to the gym morning workouts still make me a bit nauseous. What gives?

File: bbbb.jpg (53KB, 626x626px) Image search: [Google]

53KB, 626x626px

>>37934208
I'm 63kg, can I break my door hinges by using the door to do pullups?

I already know that the closer to the hinges I place my hands the less pressure I put on them

File: 1467583292814.jpg (1MB, 3244x3244px) Image search: [Google]

1MB, 3244x3244px

>>37941525
Things my mom says:

>If bread has other cereals besides wheat, then it doesn't make you fat
>Olive oil is healthy as long as you don't cook it
>I don't put sugar in my coffee so I don't get fat. I gotta put milk in it otherwise I can't stand the taste, though

File: 1441797029849.png (42KB, 235x236px) Image search: [Google]

42KB, 235x236px

>>37942502
>using the door to do pullups

Is there any significant difference bewteen barbell curls and dumbell curls?

Do i take creatine on resting days?

>>37942614
give me a pullup bar

Lads I have an informal chat at a tiny family grocery store and i haven't got my CV copy even though she had it already. Is this bad for the cashier job or not?

File: 05_lisandre_1000.jpg (306KB, 1000x833px) Image search: [Google]

306KB, 1000x833px

Will eating flax seeds every day boost my estrogen levels (i'm a man)?

Will eating canned tuna regularly drag down my estrogen gains?

If I eat enough estrogen, will the changes only happen to my body when I gain weight, or does it happen too while cutting?

>>37942228
Might be dehydrated. IIRC you lose about a liter overnight, so drink up. Weak Gatorade (like, mix to a quarter strength) might help too.

>>37942666
Barbell curls bother my elbows. Otherwise, no.

>>37942680
Yes.

>>37942835
Maybe, maybe not. Depends on how strong your personal connection to the manager is.

>>37942877
>probably not
>probably not
>probably, but you're not going to "eat enough estrogen" without actual hormone pills

If all I care about is strong legs , core and back for bike riding , how hard do I need to hit shit like shoulders?

>>37943022
I know a fair number of masters guys with shoulder problems from riding. You probably don't need to spend too much time benching, at least not with barbells, but OHP, chins, and rows will do you good.

Where should the bar rest on my back when doing squats? I can't find a place where it isn't painful to rest.

>>37937689
>accurrately determine your TDEE
>use myfitnesspal or loseit app to do your food intake and be perfectly honest and exact ( ie use a scale )
>eat the amount of calories it says to eat esp when takiing in account the exercise days
>walk daily 1 hr


thats the minimum.

you will build noob gains at first 16-20 weeks, but it would be hard to gain muscle past that and dont think of it that way

think long term and you will be /fit/

if you get down to 12-15% bf then maybe consider a year of lean gains.

is there a point where your arms are so big that they don't fall asleep when your gf is laying her head on them?

>>37938411
It shows. You have no traps or rhomboids.

>>37943563

https://www.youtube.com/watch?v=kIZTKxEgb28&list=PLNhFKPjedRnQ0fZAf1v_K6uCPICapzzJc&index=2
https://www.youtube.com/watch?v=clligc_j3mg&index=5&list=PLNhFKPjedRnQ0fZAf1v_K6uCPICapzzJc
If it hurts where the bar sits, you may just need to toughen up (and gain some weight if you're a skelly.). If the bar is chewing up your skin, wear a thicker shirt or two shirts, and chalk your shirt where the bar sits. (Squatting shirtless or in a stringer is stupid.). If your shoulders or elbows hurt, shoulder dislocates with a band before squatting, hammer curls, chins. If you're a big fat guy or have creaky shoulders, experiment with a wider grip--my dad pretty much has to go collar-to-collar, for instance.

>>37943745
It only gets worse desu. Save yourself before it's too late and dump that gainz goblin bitch.

Whew. This turned into a shitshow. If op still wants to know, the trick to almost every back exercise is to tuck the elbows close to the hips, externally rotate arms, and focus on pulling elbows towards the hips. Also scapular engagement and actively using the rhomboids

I'm on SS and just started doing power cleans. I already have Xboxhueg legs and I don't need explosiveness for any sports. Just trying to get strength so I can get aesthetic. Are Pendlay Rows okay, or should I just stick with the cleans?

I'm doing texas method, how do I proceed if I fail my friday 5RM attempt?

>>37937518
Soup and salad are good, anon. Just watch out for nutritional labeling, and make sure it isn't some cheese-based caloric nightmare. Though if you're craving soup you're probably dehydrated. Drink water to kill two birds with one stone.

I've never done any kind of cardio workout, how do I start doing HIIT? The elliptical?

>>37943964
Wiki

>>37943898
Barbell rows are fine.
>calling them "Pendlay rows" is a meme though.

>>37943912
>plan better so you don't fail on Intensity Day
>move to two triples at the last weight you made and keep going up
>when those get too hard, move to three doubles
>when those get too hard, five singles
>when those get too hard, drop back to a bit under your best set of 5 and go back up.
Also read PPST3

>>37943964
For HIIT, you want high force, high velocity, low eccentric loading. So: rower, Airdyne, prowler/sled. Maybe battle ropes.
If you're very deconditioned ("I've never done cardio before"), I'd tentatively recommend prioritizing easy steady state with whatever modality suits your fancy (except jogging, too much eccentric loading) and strength work over HIIT. You may not be physically capable of working hard enough to get the benefits of HIIT just yet.

>>37943964
any cardio machine is fine - unless you're heavy then avoid running if you haven't already been a regular runner.

>>37943912
drop to 2x3 at the weight you failed

>>37943898
rows are not an alternative to cleans.

do a lighter deadlift variant such as rdl

>>37943745
get her to lie on your bicep rather than the pit of your elbow

>>37942666
you can supinate the wrist when doing dumbbell curls which makes it a more 'complete' biceps exercise. if you can only do one, do the dumbbell curl.

>>37942136
bar x5x1-2, 40%x5, 60% x3, 80%x1, work sets

>>37941700
track the amino acid profile of every thing you eat in the day and tally them up

or just eat a general variety of protein and stop being so autistic about your tracking

Starting GSLP on Monday. Pretty excited for it.

What are some good Android apps to track that shit?

>>37944015
>>37944023
I'm the Rows-anon. Who do I believe and why?

>>37944066
It depends on what you think power cleans are useful for. I tend to think they're not useful for much; explosiveness is either fairly specific or fairly impossible to train except by getting stronger, and power cleans are usually too light to help train the deadlift. But it's not a big deal if you're pulling every other session and squatting regularly--you don't need that much more deadlift volume anyway--so it's OK, IMO, to row instead.
RDLs are a damn good choice too, though.

File: 1440756085137.jpg (191KB, 720x1280px) Image search: [Google]

191KB, 720x1280px

Are there any hypertrophy programs for natty guys where you have to train 7 days a week?

>>37944065
StrengthCalc can now log GSLP I believe. But I don't like the application interface personally. I'd rather write it all down desu.

Anyone have a good video or link explaining how to track progress through a spreadsheet or notes?

Also, anyone have experience with reverse grip incline triceps press?
Can't press with a standard grip because of a torn labrum, and my upper chest feels great with it on a normal bench, I'm feeling that it'd be fun on an incline bench

>>37944310
>natty
>train 7x a week
Nope

>>37944310
Natty human body doesnt work like that
so no

How much weight should I use for the farmer's carry? Around how long should I be aiming to maintain the carry for?

>>37944310
>natty guys

Probably.
Are they effective?
Probably not.
If you don't want to fullbody and squat 2-3 times a week, try a push/pull and just squat once a week.
Ex PushPullxxPushPullx

Most effect ways to train will have you lifting max 4 days, and then body part splits will have you lifting 5-6 days a week, but then you'll progress slower. But hey, pumps are cool right breh?

>>37944395
>How much weight should I use for the farmer's carry? Around how long should I be aiming to maintain the carry for?

As much as you'd like for as long as you'd like.

Play around. Something heavy enough that you can carry it for just about 30-40secs before failure should do.
Try reading up on it.
https://www.t-nation.com/training/quantifying-the-farmers-walk

>>37944310

Reifying "programs" as complete and distinct entities in themselves is silly. Train 7x/week if you want to. Titrate up from your current workload, and start by adding light days--lighter than you think they should be--or easy conditioning with little eccentric loading.

>>37944000
I did. It says both "do HIIT" and "don't do HIIT", good job.

>>37944015
>>37944023
Thanks. So rower, start slow, build endurance first? Will do.

>>37944580

Yup.

If you're rowing, drop the drag factor down to about 100-135 and don't strap your feet in. Seems impossible at first, but helps develop good technique.

If I only have access to the gym 5 days a week and am doing a 3-day routine like SS or greyskull, what shoul I do if I miss a workout day? Say I miss Monday, should I make it up on Tuesday or will it interfere with recovery?

>>37944642
Just go Wednesday and suffer the lost day. You won't make progress if you sacrifice rest on a full-body routine.

>>37944770
Thanks senpai

File: 20160716_131635.jpg (1002KB, 1188x1628px) Image search: [Google]

1002KB, 1188x1628px

Can I get a BF% estimate? I'm thinking around 17.

How do I convince my workout buddy that form matters?

>We're doing bench, he goes flat back and rotates his chest back and forth to get more leverage
>We're doing OHP and he doesn't go for full ROM, just lifts it up with his head leaned back the entire time
>We're deadlifting and he can't stand up straight/lock out-- his ending position is at a 45 degree angle
>His idea of a power clean is swinging his hips against the bar then reverse curling it up using the momentum from the hip thrust

His excuse is that "as long as you get the weight up, how you do it doesn't matter"... which defeats the purpose of having lifts.

It took me two weeks to convince him not to bench with a suicide grip(He only stopped because the bar slipped out of his grip in his right hand and almost fell on his head; the bar was caught by the safeties on the bench)

sup fags.

anyone care to estimate what the lean bodyweight of a 6'0 DYEL should be?

i.e beginning to see abs

>>37944946
About 150 lbs. You're talking someone without much muscle or body fat.

>>37944920
Why do you want to convince him?

>>37945066
Cuz he's already beginning to stall on all lifts and it'll be a pain to take weight off every time we work out together

File: tfw.jpg (62KB, 532x502px) Image search: [Google]

62KB, 532x502px

Hey recovering fatty here, I'm 5'11 I started at 250lb and right now i'm at 215. This has been all through diet and no exercise.

I was afraid to do cardio because I thought I was too heavy and that it would hurt my knees, so I wanted to get to at least 200 before i did any sort of running.

I tried to lift for the first time on Wed doing SS. I tried benching first. I started with the bar since ive never lifted before and it felt easy. I got to 110 or so and it became hard, I still put in a few reps before I had to stop.

My problem is that i'm still really sore from Wed, like so sore to the point where it hurts to sleep. I have no bruises so I don't think i hurt anything, my only guess is that I did way too much weight for a beginner.
How do I go about this so I don't feel this sore the next time I go, should I just start baby weights and go up ever time I go to the gym?

Is lifting even a good idea if i'm eating at at 500-750 deficit? should I just stick to the bike or something until I reach my desired 175 lb, then lift?

I was at the grocery store the other day, and I didn't buy any meat because I already had a bunch. The bill was roughly half what I normally pay. Since whey protein is the cheapest protein source in terms of gram/$, would it be at least not stupid to be a relative vegetarian while getting the vast majority of my protein from whey?

/fit/
I'm just starting out, about 1.5 months in but I can't figure out if I should be bulking or cutting
I'm 140lbs, 5'10", 24, 13-14% bf.

I've read and watched videos saying it's best to burn the body fat early and never worry about it again but I'm a fucking skeleton and going down pounds sounds crazy

>>37945264
God no that's fucking stupid. You're already fairly lean and you've got your noob gains to make. Bulk up.

>>37945322
Next question,

How do I bulk so that I keep that level of bf consistent?

>>37945322
>>37945329
Also what weight should I shoot for?

>>37942526
Cute. My mom is super supportive, but she just can't get past being a product of her time and the "common knowledge" of it.
>isn't that a lot of cholesterol/saturated fat to be eating, anon?
>you don't need that much protein!
>lift with your legs!
And she uses the word "toned" a lot...

>>37943563
>>37943815
And flex/bunch together your delts/traps as best you can. The bar should be resting on muscle and not bone. It took me a few weeks to figure out the best way to do that.

>>37945264
Eat at least maintenance
>140 lbs
There are literally tall athletic girls that weight as much as you do
>>37945329
Obviously by controlling fat gain. Moderate surplus, eat clean

>>37945262
Whatever you got to do, but real food sources are always better than processed shit

>>37944920
By lifting more weight than him and staying injury free

>>37944863
Definitely 16-18%
Shit picture though

>>37941368
Listen to your fucking doctor

>>37945393
So maitenance is at 2500, so I'll be aiming for maybe about 0-200+?

And I won't wait to eat high fat foods?

>There are literally tall athletic girls that weight as much as you do
Yes, thank you, I remember the qts being placed higher in weight classes in PE.

>>37945393
My doctor wants me to keep up activity and is fine with it as long as I'm keeping it clean and not hitting it against anything. The second part is easily prevented by modifying the routine a bit. The first part is harder since the tape and shit is likely to start coming off from the sweating.

I was just seeing if someone had a potential solution

>>37945222
read the sticky

When I use a BF calculator, when measuring around arms, foremans, etc. Should I flex or remain neutral?

File: -55615422.jpg (1MB, 1809x2385px) Image search: [Google]

1MB, 1809x2385px

How the fuck do I get bigger calves? I've been trying everything and nothing works!

>>37945211
You're probably not going to end up with the same weight on the bar anyway, and loading or unloading plates isn't too taxing. If lack of progress isn't enough to spur him on, tough titty, says I.

>>37945477
Doesn't matter as long as you're consistent.

>>37945489
A lot of calf size is genetic. Gaining weight will help. Dante Trudel likes incline treadmill walking, if you haven't tried that: http://www.intensemuscle.com/showthread.php?t=31749

File: 1350493829929.jpg (16KB, 295x300px) Image search: [Google]

16KB, 295x300px

Where do you put your phone, car keys and gym card when you're working out?

I carry them in my shorts pocket but they sometimes fall off and when I do cardio I have to take them all out and put them on the treadmill

Surely there must be a better way
I leave my wallet and home keys in the car but I gotta take my phone with me

i've been doing ppl

is it a meme or does it actually work?

>>37945620
Wouldnt that alter the results if I flexed?

>>37945671
Gym bag.

>>37945676
Programs are a meme. Read PPST3.

>>37945707
>Gym bag
I don't take a bag to the gym, just a bottle of water and a towel

I never shower or change at the gym, it takes too much preparation and is a waste of time, I always drive 3 minutes back home

>>37945700

Yeah, but it's going to be inaccurate as a comparison to other people anyway, so don't sweat it. Important thing is to compare to your own past measurements. Your 15% may not actually be 5 percentage points less than some other guy's 20%, but it ought to be 5 percentage points less than your own 20%. You dig?

>>37945721
>I don't take a bag to the gym,
Well maybe you should start, huh?

>>37945707
>PPST3
whats that?

>>37945803
https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_1?ie=UTF8&qid=1468699346&sr=8-1&keywords=practical+programming+for+strength+training+3rd+edition

>>37944307
>explosiveness is either fairly specific or fairly impossible to train except by getting stronger,
your potential for explosiveness is limited by your genetics, your ability to demonstrate power is very trainable - otherwise any type of power-training would have been made obsolete ages ago; muscle fibre distribution and function isn't a new concept

>>37944066
each day on SS you're meant to do a
>squat
>press
>floor pull
rows is not a variant of a floor pull - it is a back exercise

by all means work your back, it is not however a substitute for a floor pull.

File: Bruh.png (506KB, 1147x647px) Image search: [Google]

506KB, 1147x647px

What do I put in symmetricstrength as my # of reps if I'm just doing SL 5x5 and don't know my maxes? For instance, if I can barely finish 5x5 at a certain weight, is there an approx conversion for how many reps I can do in a row of that given lift?

>>37945440
>And I won't wait to eat high fat foods?
What hte fuck does this sentence even mean?
Either way, fat doesn't make you fat and there is no need to avoid healthy fats

>>37945222
Read the sticky
Even when you started you weren't too fat to move around. With any exercise, you should ease into it
>hurr SS durr I tried benching first
Read the fucking book. Whatever you were doing is NOT SS

>DOMS
Read the fucking sticky. This is what you get for not trying to edcuate yourself and not easing into exercise

You're fine with a deficit, your lifts will just stall faster

I would lift now

>>37945449
Sorry m8, no advice there. Just ask your doctor for any measures you can take to keep the adhesive

>>37945874
Put 5 reps, maybe 6

>>37945329
Go for a pound a week. There's enough force behind the "noob gains" meme that I personally wouldn't lean bulk when I first started lifting.

Gain until you have more fat than you want or until you're ready to cut. At your height 180 is a good weight to be at with low bodyfat without starting to look scary. But that's about 50 pounds of muscle from where you are now so it's a ways off.

>>37945892
That's what I've been doing, but assuming I'm even understanding the concept: I was specifically talking about my OHP. I barely squeaked out 5x5 at 75 lbs. the other day, but I wasn't out of gas on my first set and think I could do at least 7 or 8 reps if I was fresh. Of course I'm following the program and haven't tried that, but I *think* I could... Pickin' up what I'm puttin' down?

>>37945723
so its a super rough guess meant only for personal tracking and not a number to be relied on?

>>37945911
How can I determine if Im fuckIng up and just getting fat? Or can that not happen if Im lifiting?

>>37934208
less weight nigga

Best food for speeding up recovery from muscle soreness?

>>37946253
Add pussy to your diet

Can someone explain the whole 'eating carbs post-workout' thing?

What's a good intermediate program for someone who eventually wants to try olympic lifts, but isn't at all ready for them? I tried using the program picker in the sticky, but it only has a powerlifting option

>>37946253
Massage the area.
Take naps.
Eat more.
Motrin, asprin or whatever.

Doing Stronglifts and making good strength gains but due to overkilling on the diet early on I've put on a bit of excess fat. A lot of it seems to be on the arse and that's not good for business for a wide hipped guy like myself so I want to do a cut at some point but I don't want to jump the gun and look like shit.

Around what sort of level would a cut be acceptable? I'm not claiming I'm close, I just want to get an idea of how much further to go.

Current stats:
Body Weight: 75kg ~18% bf estimate
Squat: 100kg
Dead: 105kg
Bench: 65kg
OHP: 40kg

Also how much do lifts go down during a cut?

>>37946089
If you're not gaining weight too quickly (use Excel to graph your weights, a trendline with a slope of .14 = 1 lb a week) and you're doing a good program faithfully, there's no reason you shouldn't be gaining about as much as you can. If you're worried about fat cut 100-200 calories off your goal.

>>37934886

I think it is. I've added so much more muscle than i realized. Thought i was gonna be 170 lean from 190 bulked. Much more likely to be 180-185 at 5'11. As long as youre doing volume, say with a program like texas method, you will build muscle. You might need to round out your strength training with some lat work and chins.

>>37945857
>your ability to demonstrate power is very trainable
riiiiiight, but this is very specific to how you're demonstrating it. imo.

>>37945874
>symmetricstrength
stop going on that site and all sites like it

>>37946059
correct

>>37946333
It seems to help with recovery. Refilling glycogen stores is the broscience explanation, but I believe those in the know have disproved it. Treat it as a black box.

>>37946369
Why do you think you need an intermediate program?

>>37946668
Read: http://www.barbellmedicine.com/potpourri/584/

But really, how fat can you be at 75kg?

>>37947397
>riiiiiight, but this is very specific to how you're demonstrating it. imo.
just because its your uninformed opinion doesn't mean its correct in any way. if you dont know, don't put forward an answer.

a well progressed pc will result in better power production in the hip musculature and is very unspecific in how it does so - i.e. it doesn't solely improve your pc for the sake of improving your pc

>>37947602
I'm basing my assessment on my personal experience and the experience of people I've trained with. I could be wrong, of course. What are you basing yours on?

File: 13437252_1022732714428457_1438198986_n.jpg (226KB, 1080x1080px) Image search: [Google]

226KB, 1080x1080px

is it a bad idea if i lift 3 days a week at a 300 cal surplus, and do cardio every other day (basketball team) at my tdee? What results should i expect?Will i get skelly? Will i be wasting my time? I go to a shitty bball program, so we dont really have a weight training staff.

>Also
Is lean gains a meme?

>>37947720
basic training theory

the mere existence of power variant and speed variants in successful modern training models

and if we're gonna go down the
>well i did so you can't say i'm wrong
then i can also base it on personal experience and people i've trained/trained with

>>37947775
Titrate to effect, see what happens. Lean gains is a meme, but if it's stupid and it works it ain't stupid.

>>37947780
Fair enough. I'm skeptical that non-specific speed and power training actually does much of anything that couldn't be better done by practicing the relevant sport. But OP is presumably a big boy and can make up his own mind.

>>37936522
>Carbs
stop using this meme

File: dSNtGe3.gif (1MB, 331x278px) Image search: [Google]

1MB, 331x278px

>>37934208
>How is my high bar squat form?
>https://www.youtube.com/watch?v=JUBxgyvnrhY&feature=youtu.be [Embed]
>165 x 5
>I just had to deload and want to make sure my form is good.
>Any suggestions?
How is my high bar squat form?

https://www.youtube.com/watch?v=JUBxgyvnrhY&feature=youtu.be [Embed]

165 x 5

I just had to deload and want to make sure my form is good.

Any suggestions?

>>37938484
>1 rest day
its about as memed as you can imagine
plus its obv b8

>>37947397
>But really, how fat can you be at 75kg?
He can be a turbo manlet

>>37938484
>8 days a week