/QTDDTOT/ - Questions That Don't Deserve Their Own Thread

What are some /fit/ endorsed snacks?

>>37989050
Bulking or cutting?

Is it normal to squat more than I deadlift? I'm sorta new and I can squat 105 lbs, while my deadlift and benching are still 65 lbs. What should I do to improve my other lifts?

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Guys, why tf is my squat so weak compared to all my other lifts?

Bench: 1pl8
Deadlift: 2.25pl8
Press: 0.5pl8

Squat: 1pl8 and struggling.

Lifting for little over half a year now, and I kind of figured already I'm not that strong, but why is my squat so weak? My form is okay, but the weight always feels really heavy when I unrack, more than it should, and squatting up sucks too.
Help lads.

18
5'10
180lb

>>37989499
No. Your squat is probably high. As in your form is bad.

>>37989499
You probably have extremely sloppy form. Watch some rippetoe and Alan thrall yt vids and post a form check here.

>>37988982
Side bends.

>>37989908
>my form is okay
bullshit

>>37990087
>>37990098
Oh ok. I'll just try to get better form with lower weight then.

I was helping my dad bottle wine last night which included use of my lower - mid back. Now that i'm planning on going to the gym today, i'm a little worried my back is too sore, I can feel it a little bit but i'm not sure if I want to skip the gym today because I really want to go, should I go?

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How bad are eggs for you relaly

I'm 22 and exercise regularly. Are 2 eggs a day bad for me?

>>37989908
Is your ass touching the floor almost ? are you stretching out your hip flexers before you do the exercise? If it's a struggle, lower the weight, perfect the form, and try again. I dont want to hear no "okay" form. I want that ass on the ground.

>>37990124
go to they gym
if you can work out without it hurting, keep at it
if it hurts, try another exercise until you find something that doesnt strain it

>>37990167
appreciate the advice bro, i'll head out in 15 then.

>>37990129
they're fine.

Alright, i got a question

Ive been lifting for awhile now and from what i hear on this site(exclusively actually) girls will flirt with you if youre fit enough
Anyone got any tips on where exactly this occurs or what type of fit you need to be?

Im standing at 6'1' and 195lbs with a bf of around 14% but so far there has been no flirting since i started lifting more seriously
Routine is a 5 day split (Chest, back, arms, shoulders/abs and legs)

Am i doing something wrong?

>>37990236
i'd flirt with you sexy

>>37990143
I've always squatted ATG. Never stretch my hip flexers, how do you stretch them? I usually do 2x10 with an empty bar as a warm-up.

>>37990236
>picking up girls is as simple as X,Y and Z

Dude... come on, you should know better.

The thing about being fit is that it gives you confidence, which is what girls are really attracted to. That's not to say they aren't attracted to fit bodies, but sexual attraction isn't that simple.

>>37990129

Good source of protein and tasty as fuck with about a hundred and one ways to cook the fuckers.

>>37990267
No no, i know its not easy picking them up but what i want is just the feeling of them flirting with me
You know the feeling when a girl starts playing with her hair and smiling at you and such, thats the feeling i want because i like it

>>37990282
And I'm saying it's not as easy as just being yolked.

Got told I smell. Have good hygiene. What can I do? Is it just testosterone that people can't handle? I'm fucking depressed and ashamed. Why did nobody tell me sooner?

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How accurate is this image?

>>37990288
So im fucked basically?
I am confident, i got no idea on how to be more confident and thats netted me shit all so far
I mean ive fucked a chick because she liked my body but confidence hasnt given me anything at all except it helps you not give a fuck about the outcome which is nice
I just want that sweet, sweet feeling of attraction...its better than any drug

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>>37990266
>how do you stretch them?
Pic related, and if that gets too easy for you, put your foot on something to elevate it more and keep pressing, you'll feel it in your upper thigh. I do this stretch before I squat every time. How is your squat form not perfect if you're ATG? That and keeping your back straight are the most important things. Do you notice that when you squat that your quads are too pained to go to the gym the next gym day? Sometimes it's better if your squats are too hard on your muscles, to drop the weight and keep adding 5 lbs every day. My max squat is 2 1/2 pl8s so I must be doing something right.

>>37990311
Do squats

>>37989474
Cutting.

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>>37988982
should i bulk or cut? i weight 71 kg and my height is 5'8, i fucked it up a little bit long ago eating like a pig and now i don't know if i'm too fat to make a clean bulk.

>>37990334
also sorry for the shitty pic

>>37990319
>I just want that sweet, sweet feeling of attraction...its better than any drug

You sound like a faggot.

>>37990334
cut to 14% bf and then bulk. I cant see very well from the picture but you look a little scrawny, you go to the gym right?

>>37990327
Yeah, I usually have some soreness in my quads. Also, I was wondering, could my shoes be the cause? They dont feel really comfartable when squatting, almost as if my left foot is slipping to the right.
Will look into that stretch, ty

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What are people's experience on forearms being a slow growing or fast growing muscle?

Trying to give forearms some extra love this month and want to set a good timeline for results.

>>37990329
You should really try to avoid snacks then. Black coffee is an excellent appetite suppressant. If you must eat between meals, stick to fibrosis (green) veggies.

>>37990374
Fibrous* fml

>>37990353
yes but not too often, i have been exercising a little less than a year but in the start i only did cardio and ended being a skeleton, that is the other reason why i wanted to bulk now, then you think i have too much bf right now?

>>37990425
Unless you plan on going to the gym consistently, getting onto a program and start lifting weights, i'd advise you to stay away from bulking so you don't end up fat. I can't see really well from your photo but It's on the lower side of the spectrum, but you can go get a measurement tape and get a rough estimate of your bf% from something like

http://www.active.com/fitness/calculators/bodyfat

If you want to get bigger, and are willing to go to the gym like 3 times a week for an hour, i'd recommend doing a program like stronglifts 5x5. I'd highly recommend it.

how do i get to 20+ pullups

every single time i just do 3xf ~10-12 (i'm on a 3way split)
should i start doing them every workout?

i'm in the proccess of activating (kek) my pumpkin seeds. how much nutritional value will I increase in them by this? there's surprisingly little information on this, which leads me to suspect that I mightve been fooled

>>37988982
How much training is overtraining and will doing tons of outdoor activities hurt my gains? Because it's summer and I want to be outside doing stuff because it's what I love but I'm worried it'll interfere with my primary hobby ie lifting.

>Doing Texas Method M/W/F
>Swimming lengths across the local pond and/or running every day with a friend for half an hour to an hour
>Going to rock climbing gym T/R/S
>Going hiking whenever it feels convenient
>Working for a moving company on the side
>Using Sunday as a total rest day, no physical activity barring household chores or if I'm offered a moving shift because the money is too good to pass up

I feel great and I don't have any nervous energy that usually fuels my nervous ticks but I'm afraid I'm going to fuck up my gains by not resting enough.

How much does sleep deprivation fuck with gains?


Does Ritalin effect gains? Besides cutting

>>37990236
Picking up girls isn't about gains.
It's about looking good, buy more importantly it's about having fun, people want to do fun things. If you know how to have fun then you can have bedroom fun.

And if that doesn't help. Who cares you're having fun in their faces and they ain't gonna stop you.

Im make my own diet in 1500 cal per day is that good? i have 'bout 110lb (50kg) overweight what kind of excersice at home can i do to help?

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I only recently started lifting and found out that I physically can't keep my heels on the ground when I try to squat.
It's so bad that I can't even get down far enough to deadlift in proper form.
Was anyone else like this, and are there any good exercises to help fix this?

>>37988982
Does soy milk really have estrogen in it?

Is there actually no bodybuilding general thread?

Anyway, I'm reading practical programming for strength training by Mark Rippetoe and Andy Baker right now. I'm about 1/3 through, but it seems to only address training in the context of sports, while I'm looking for training in the context of aesthetics. Any good reads that I can find? I still plan on finishing the book, though, hopefully this week.

Why do people say cardio kills gains?

>>37990807
walking 30 minutes a day total. 15 in the morning and 15 in the evening is good. walk for half the time away from your house, then turn around and walk back.

How do I train for muscle ups? Wide grip pullups are still pretty difficult for me, can barely do one.

How do I naturally Increase my testosterone levels?

>>37990879
No fap m80

>>37990129
Eggs aren't bad for you, the cholesterol thing is a meme as most cholesterol that will cause problems for you is produced by the body and cholesterol problems usually comes down to obesity.

>>37990889
Thanks

where can i buy drugs, like cialis or viagra?

>>37990824

Try lowbar as you need less forward ankle mobility

>>37990876
If you have access to one, use that pull-up/dip machine that counters some of your bodyweight. That should help you get to a better level with your WG pull-up.

>>37990852
You're burning more energy, so you'll likely have less energy in the gym unless you increase your intake. Also, specifically doing leg workouts, the soreness from your running will seriously inhibit your squatting performance, and vice versa. I ran XC/track and did powerlifting at the same time, so I have some experience with that. If anything, I think it's a lot easier to add lifting to your running than adding running to your lifting, from my experience. I'm sure there are a few other reasons "RUNNING KILLZ GAINZ".

If you want to run to increase your cardio capacity or burn more calories, consider calisthenics, circuit training, or maybe swimming.

>>37990807
Without knowing more about you, it means nothing to hear that you're eating 1500 Calories/day, there are so many variables. Maybe you're still eating too much, maybe it's dangerously low for you. Just try to find a good, healthy rate of weight loss, and add or subtract calories from your diet until you're around that rate.

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My bicep gets visually smaller the more I flex my arm, there is a big bulge just above my elbow when my arm is extended straight out but as I bend my elbow it migrates up and almost disappears at 45deg. Is this due to shitty genetics or what? I don't curl, only hit them on compounds - mostly chins and rows.

pic related

Starting a bulk soon.. Do i eat at surplus everyday or only on lifting days and maintenance on rest days?

>>37991850
Every day. Rest days are when gains actually happen.

>>37991862
Thanks brah

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hey /fit/ I just accidentally 10 whole eggs. is this dangerous?

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I live in Florida and the heat and humidity is fucking ridiculous. I'm shipping out for the military in a couple of months and I need to stay up on my running but holy fuck it's hot. I try to run in the mornings but sometimes work schedules/life fucks that up and I gotta do it in the afternoon.

Is jump roping comparable enough to running that I'll not lose my conditioning if I replace running with it once or twice a week, cause I can do that indoors at home?

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waxed my chest and now it looks kind of like pic related. no white heads yet after 12h. maybe you have some advice. if not I'm just going to drown myself in antibiotic powder and go cry myself to sleep.

My doctor said 80 lbs of weight loss is unrealistic.
Is he right?

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>>37988982

Is there a guide to taking HMB and Creatine somewhere? I'm a fairly new lifter (<6 months) so I think these supps would benefit me.

>>37993058
You're gonna have to give more info then that.

>>37993033
that happens the first 1 or 2 times. after that it'll never happen again. get some bikini cream that will help

Reposting the same question from the other qtddtot thread.
If I am on a cut while doing SS will I be able to continue adding weight to my lifts or at least maintain the current weight of the lifts?

what is a good boxing cardio program?

>>37993496
Perhaps, it just depends on where you're at in your lifting career and how fast you're cutting. The more you eat and the more weight you put on, the easier it will be for you to move your lifts up in weight, and the same logic applies when you're dropping weight. Also, the longer you've been lifting, the harder it is to progress in your lifts as you approach your peak physical condition.

Just try to move up when you can, do your best, and don't worry if you don't go up in lifts or even go down. You should really only be worried if you're cutting weight too quickly.

>>37990329
>cutting
>snacks
choose 1 anon, the point of cutting is to eat less

>>37994068
Well, yeah, but as long as you're hitting your macros and staying under your limit, you're a-ok. I'd suggest popcorn, and the shit that's not buttered to hell.

>>37993508
jump rope and run

>>37993496
no.

ss is a bulking and progressing program. if you cut bodyweight or maintain the weights you're using, you're not doing the program.

too much volume and too fast progression to cut.

>>37988982
Anyone here with scoliosis?

I want to do proper dealfits and work on my flies but worried my scoliosis will get worse. Can't fix it as its genetic, so just asking in general, did it get much worse for someone?

>>37990635
pls respond

>>37993058
how much do you weigh? what's your weight and height? are you a male or female? we need more info you stupid fucking mongoloid

>>37994982
overtraining is something that happens after months of too mucn work. you lose weight and strength and your cool even though you're doing everything right otherwise.

not something you need to worry about as a noob.

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how long/how many carrots do I need to eat before I get an aesthetic skin tone?

>>37993496
What this anon said >>37993732

If you're fat and you're beginning with SS, then cutting is acceptable, you'll progress a bit slower.

>>37991030
At the pharmacy with a prescription.

>>37990843
Brink's Bodybuilding Revealed

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could you get an aesthetic body with Stronglifts 5x5?

Can I still make strength gains if I lift only twice a week? I know 3 is ideal, but I absolutely cannot work it into my schedule.

>>37995513
Not likely but it would be very hard to get an aesthetic body without doing a beginner's strength routine at least once

>>37995513
depending on your definition of aesthetic; not zyzz-tier but decent

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Ive been incorporating a few ab exercises and i can see some visible development. How can I,if i can at all, lose fat in the red area and build muscle in green? Is it fat in the red area?

Will they just even out if i keep at it?

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Does this look like a good diet plan? What would you think this diet would help? What would it hurt?

Just looking to reduce body fat and increase muscle growth just like the next guy

Pic related

How will Sodium effect my cut? I often hear "sodium doesn't count" when dieting is that true?

How accurate is the TDEE calculator linked in the sticky? I'm going for my first cut and the TDEE it's giving me seems high, even when lowering the activity level to working out 1-3 times a week (currently lifting 3 days and cardio 3 days for a total of 6).

Current stats: 6" 202lbs
TDEE ~ 2800 cal (from the sticky)
Limiting cal to 2300 a day to cut but usually come in 100-200 cal lower than that.

How do I get water to stay inside my body a little while longer?

Every time I drink a whole bunch of water, I end up taking a racehorse-tier piss just minutes later.

It's also pretty hot where I live, so I'm also probably losing water through sweat/evaporation.

As a result, my shits are extremely dry. It takes me 10+ minutes to push out a small pile of pebble-like turds.

I would gladly drink more water, but once again, I'm pissing out most of it within hours, or it's evaporating out of me.

How do I keep enough water to moisten my extremely dry shits?

>>37988982
Ok guys i gained about 4 lbs in 1 week after i ended my cut and started "free eating" sithout watching my calories or anything, but afterwards i had trouble gaining 1lbs in 2 weeks, no matter how hard i bulk. So my conclusion is bulk hard till i next summer gets closer, but what are these 4lbs i gained instantly after my cut, and do i need to calculate them in anywherw

Why is my body rejecting food? I eat at a 1000 calorie deficit, and get 80-100 ounces of water a day, but if I try to eat a meal larger than about the size of my fist, my body says no.

>>37995600
Planks

Fwb told me she has genital warts, have been raw dogging her for the last month. I don't have any symptoms (yet) but am going to the clinic this week.

How fucked am I? Does this shit go away? Do I have to tell every future sexual partner from now on? At least it ain't herpes...

I'm genuinely worried about my test levels. I got my levels checked a year ago and I was right above the 300 mark which is lower end of normal. Tired, depressed, and my balls aren't as big as they used to. Help Bros. Should I retest with a different doctor? I'd feel like he would think I'm making it up just to get trt for gains

>>37996338
>I'd feel like he would think I'm making it up
I actually know these thoughts when it comes to docs, but they are usually nice people. JUst be honest and yourself

About the test, maybe you're doing something fundamentally wrong

Been on keto for a few days, feeling good, but my piss smells strong AF. I drink about a gallon of water a day, so has anyone experienced this side effect or is it something else?

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>Struggle with tons of acne since age 14 or 15.
>Try many different skin creams, washes, etc.
>Nothing works.
>Try having a skin care routine every morning and every evening, doesn't work.
>One time, have a couple days off and get wasted on cabernet sauvignon.
>Wake up the next day with beautiful, glowing skin and no acne.
>Every time I get drunk with non-sweet red wine, my skin looks amazing.

What gives? Is wine a miracle cure for acne? Have I been wasting my time and money buying and using a metric fuckton of skin care products, when all I had to do was drink tons of wine?

If you have fat on your body but aren't obese or overweight can I assume you're still in a surplus and can you still build muscle?

>>37990371
Actual forearm lifts never worked very well for me, however I started going to rock climbing gyms, not for any real reason, but it definitely helped the forearms

>>37990374
I've never heard this coffee thing. Does it need to be caffienated to work? Because I find it's harder to control my appetite in the aftenoon, when I can't drink caffeine because sleep.

>>37996450
less unsaturated fats = less ketones

you don't actually need to be in ketosis on a ketogenic diet.

I'm new to this and I need help deloading
I failed on a later set benching 115
I went down to 105 for the last sets
Next time what weight should I start at?

>>37990371
Hang form a bar for thirty seconds a few times and do heavy preacher curls. That's what worked for me man, good luck.

Please give me a word of advice here, thanks to an injury (which wasn't treated properly , thus taking an absurd quantity of time to finally heal) I've done nothing except for sitting on a chair playing vidya for the last year, I went to a kinesiologist and he told me that i have barely any muscle left, I asked him about getting into cycling (I was really into it prior to injury, would ride for 40kms a day) and he said it would be bad for me, because of the lack of lumbar muscle.

What do? Crossfit should be useful but I really want to start riding my bike again, obviously I'd start doing good so according to my current body limits

are no carb diets really effective in burning fat? what's the recommended length for this diet?

>>37997208
insulin inhibits lipolysis (breaking apart stored triglycerides into free fatty acids in the blood). doesn't guarantee thell be burned, but they are more available with low insulin and higher glucagon (also something you get on low carb diets) and higher adrenaline (also something you get on low carb diets)

>>37990329
Raspberries are my favorite when cutting

>>37990129
I eat at least 5

I bought some bowflex select weight dumbbells and they go up to 52lb but I am thinking that they are pointless for most exercises.

I am not very strong yet and just trying to learn some form and basics before I get a membership to a gym, but I feel like these are a waste of time. If 5x5 is the gold standard, 52lb for things like bent over rows doesn't really cut it. I can probably do cascading sets 10-8-5 or something with this weight.

Am I just wasting time with these dumbbell exercises? The arm workouts are great but it seems like legs and other things don't really have enough weight.

I see people on here talk bad about high volume routines like 4x10s.

So I acted pretty autistic a little while ago and told a girl I could bench 1.5 pl8 when I can only do 1pl8. How long will it take me to train to be able to bench 185 lbs starting from 135?

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Just got pic related for free. Should I use it or is it a sham?

>>37997335
tell her that a 25 pound plate is "a plate" and bench one of those and two 10 lb plates, which are "half a plate" so you actually did two plates. it's not like she'll know the difference. if she disagrees with you, treat her like she's stupid.

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>>37997359
mate come on now, she knows that 45s look like.

>>37997335
Make a couple very convincing fake plates.

So I apparently lightly pulled my groin and can't squat or deadlift for at least the next two weeks. Legs is supposed to be tomorrow though. Is there anything I can do to work out and not fuck it up more?

I was at 132 kg
I finally said fuck it and lost weight. I'm now at 118 and losing 3 or so kg a week.
How can I speed this up? I'm willing to go mad. Just diet and bike for now, I work a physically demanding job anyway, but I don't wanna lift until I'm at 90 kg.
It shouldn't take that long the way I progress right now.
But should I do anything else but diet and biking to speed the process? It's not really a heavy diet what I do right now, just cut a lot of shit that I ate and drank.
Also, it's all about calories? I mean, my favourite fruit is banana and a banana is flippin 90 calories god damn it. 2 bananas is 180 calories. How do I justify eating bananas in this case? Or is like 500 calories if fruits different from 500 calories of cheese/ meat?

How do I transition into eating at maintenance after eating at a deficit?

Best way to accurately weigh myself? At the same time of day always? Weigh myself each workout day and take the average?

When buying creatine, what should you look for? Asking because I'm thinking of changing brands, also what brand is better? I only took creatine for 2 months and the tub is nearly empty now, bought it at a grocery store.

I'm looking at universal's creatine now, it's pretty cheap. Is it any good?

>>37997511
I weight myself every day after I wake up. It gives the most accurate number since no water yet, no foods which may or may not be dense, you clear shits and fluids after you went to the toilet.
The best way to see if you've really lost weight and not just drank 1l less if water is to measure it in the morning.

No brainer really

>>37997525
Any creatine monohydrate will do the job.
Don't fall for bulshit marketing like MATRIX MOLECULAR NEW-GEN DELIVERY PUMP ASIISTANCE CYBERTRONIC DILDONIC REABSORBTION FUCKING SHIT

>>37997529
Ah fair enough, I have to use the scale at my gym though. And I have to have eaten and all that before I work out.

>>37997541
so just take the cheapest one if it's monohydrate?

>>37997466
3kg a week is fine.
Any more and you're gonna fuck some shit up.

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Going off to college as a freshman for engineering (Che)
How do I make friends? None of my high school friends are going to the same college and I have no interests except anime,soccer and lifting.
Please help bros (I turned 18 last month pls no ban)

>>37997466
Take it slow. 3kg is more than enough. Just make sure you eat less than you burn and everything will be ok

I usually only drink when starting to feel thirsty and i drink only about 1.5 litres a day, should i be drinking more regardless of how i feel about it?

I don't take creatine so i haven't got any increased water demands.

Anyone hopped on HMB? how'd it go? High volume program?

>>37997548
Yup
Never felt any difference from expensive vs cheap stuff.

>>37997583
Free dick sucks.

>>37997618
what about creatine with or without magnesium?

>>37997583
stop watching anime
lift and try out for the practice squad at your school soccer team.
>inb4 you go to a school so shit it doesnt even have a soccer team

>>37997624
Makes more sense to supplement mg separately (ZMA is fucking awesome).
If you're getting some creatine + mg mix it's probably low quality low content bullshit.

>>37997583
>DON'T TALK TO ME OR MY GOD'S SON EVER AGAIN

>>37997625
>>37997583
Anime is a great way to make friends. You should join the anime club! It's full of normal, well adjusted people just waiting to be your pal.

>>37997592
Thing is I don't know how much I burn. I did the math and it was apparently some 2300 calories cold, no bike no nothing, so I'd need to eat 1700 calories max to lose weight but at 1700 I saw no progress in numbers. That's why I asked about different calories (if there's such a thing) like, 500 calories of cheese is bound to make me fatter than 500 calories of fruit?
I wanna go mad now and eat nothing a few days, see how it goes, then eat cheese and meat, then eat veggies and fruit.
I swear I'm gonna experiment on my body until I die or find the perfect recipe for this struggle.

>>37997625
It's a big public university in the Mid West. I probably won't make it but I'll try. I'm not a weeb I watch an episode or 2 instead of watching tv.
>>37997664 I don't want to become even more autistic than I currently am.
Just be yourself isn't going to work so what is an interest I can fake

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>>37997781

>>37995600
Weighted dips to build muscle

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do my legs look out of proportion?

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Are the oats that people eat here the same that I find in muesli?
or is there a difference in preparation?

>>37998613

your legs are wide because of a wide hip joint

doing leg mass won't add mass to that section, it'll add mass further down your leg

your proportions will get better both by adding mass to your upper body and to your legs

>>37998627
so you're saying as i start bulking up my body will even itself out?

>>37998613
im sorry man...

>>37998621
Oats are just oats, which are oat kernels that are steamed and then rolled flat. So yes, they are the same and you can prepare them however you wish.
Americans tend to cook or soak their oats, whereas Europeans tend to eat oats cold and unsoaked just dumped into a fluid

>>37998645
so that's a yes?

>>37998660
so they're all flaked, ok.
I thought the ones in muesli were more "processed" like with sugar and I didnt wanna order some quaker oats or whatever and get basically bird food.
here in italy nobody even knows what they are.
if I put them in a pot with milk and heat them would they be good?

>>37998639

yeah, basically

i mean, you have wide hips and they're always going to be, but proportionally it'll get better with a bit of mass

i've got the same problem

try not to obsess over or even think about it though

>>37998695
>try not to obsess over or even think about it though

it's hard not to. i can'tr even wear shorts in public and and i'm self conscious when i go swimming because everyone can see my skinny legs

>>37998695
except when you bulk and all you gain a belt of belly fat

Any sites to read Berserk on that aren't eye gouge ugly or swamped with ads and pop ups?

Okay, so I'm completely out of my element of going to a gym and asking how to start a plan to to well....finally walk into one for the first time and make myself a member.

What should I expect famalan?

I don't leave the house much or talk to people often so I'm really confus as to what to expect.

Pls no bully.

>>37999546
Nothing at all. Maybe some polite nods and a hello every once in awhile. Other than that people tend to mind their own business and do their workouts.

>>37999546
just do SS

>>37999637
I'm sorry anon, What is SS?

>>37999634
>>37999634

I've been browsing /fit/ for sometime now, but only for fph threads....

should I try to learn more about gym gym etiquette before even entering? W...Would anyone help me out because I'm so clueless or do I have to all the research on me own?

Sorry I'm asking so many questions.....I'm just spaghetti right now thinking about it.

Since I started lifting I got strech marks on my biceps. Anyway to get rid of these? They're an eyesore

>>37999665
They'll stay for a while

I've got em on my legs from squatting

>>37999641
Starting Strength

http://startingstrength.com/get-started

You can do lightweight deadlifts (80% of your 1x5 weight) 3x5 instead of power cleans

>>37999662
You can always ask someone to show you around but as for what lifts or routines to do you may have to pay for a trainer (who may or may not give a good routine) or find one online. Since you're new, SS is the way to go. As far as etiquette goes, mostly just don't stare. Don't be an ass, if someone asks to work in and it doesn't disrupt your flow just agree. There really isn't much social interaction at the gym unless you're with friends. Over the last year at the gym I've maybe talked to two people for a total of about 15 seconds and that was only because I initiated the conversation. I would recommend going when it's less crowded (early morning/late night) to gain a little confidence and to just become comfortable in your gym without worrying about a bunch of people around you. Best of luck anon.

http://www.rogueaustralia.com.au/rogue-4-weightlifting-belt-1-au

is this a good belt for squats, DLs and cleans?

>>37995600

Looks like you want bigger lats. Chin-ups or pull-ups, lot's of them.

If I'm doing squat and bench one day can I do dead lift and OHP the day right after? I'm worried about working the same(ish) muecles two days in a row

>>37990129
Add 4 egg whites and you will be ok

Looking for a good way to improve my deadlift, been on 3pl8 for a couple of months now and its getting real close to my squat.

20y/o male 85kg

OHP 65kg
Bench 80kg
Squat 130kg
Deadlift 140kg

lifting for around 9 months now.

allready know my form is good, lately the 140 has been shooting up but once i put more wheight on the bar it won't move.

any tips?
>>37999546
best tips i can give for a novice is to ask if you need help, don't ego lift, and take it steady.

Broke my ankle and can't step foot inside any gym
How do I preserve gains?
Pls halp

At what % of body fat do abs start showing?

>>37999865
where do you fail?

>ground
deficit time

>grinding to a halt
chains
>lock out
speed work

>>37999883
i fail when trying to get the bar off the ground, i can't lift it an inch from the ground.

will try a defecit lift today, thanks

>>37999865
Do more volume at a lower weight with a variation. Pull heavy once a week, light another
First day do 2 heavy set of whatever rep range you do.
Second day you go light with 50% more reps but with lower weight. No grinding. Do stiff legged or deficit.

I work from 3 to 12 at night, by the time i eat shower etc its 2 am, can i work out at that time or is it better to get up early and work out before my actual work?

>>37999951
It's better to do whichever one will get you in the gym and keep you consistent.

>>37999865
I feel like this is irrelevant and I'm sorry to ask this....but do you have any tips considering I'm a female? I'm sure everything should apply to me the same of course.

But should I expect anything different for that factor or no.

>>37996118
S O D I U M
O
D
I
U
M

>>37997163
>lack of lumbar muscle
Can't you build it again?

>>37997301
Pretty much yes.
You can train your form, but once you run out of weight it's best to get more weight than do tons of reps and sets. For strength at least.

>>37997420
leg curls
calf raises

that's pretty much all

>>37997583
Join more clubs. Martial arts, climbing, dancing, debate, whatever.
Talk to people. You'll become better.

>>37998613
train calves

>>37998680
depending on the muesli it can come with sugar, or more often raisins, dried fruit, etc.
if you buy quaker oats you'll get "basically bird food", you have to season them or add stuff so they are tasty. like milk, fresh fruit, berries, etc. it's not that hard, there are lots of recipes on the internet

>>37999874
10-12%

>>37999867
train upper body normally
do single leg squats

>>38000095
so I cant eat quaker oats in milk as regular cereal?
I think I may stick with muesli, I'm a zombie in the morning and dont feel like cooking shiet.
I'll try though

>>38000111
>eat quaker oats in milk as regular cereal
you can, i do, just keep in mind it's not very tasty, like watery white rice. but it's healthier

>>38000111
keep in mind there are "traditional oats" that require 2-3 minutes boiling, and instant oats that only require soaking.
when i was in sweden i could only find the former kind. you need to cook them beforehand in that case

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idk why but for the past whole week I've been insanely horny for some reason, like constant boner, can jack it loads of times a day and I still cum buckets, and old porn I thought I became insensitive to is suddenly the best shit ever.
It's starting to get in the way, does this happen to anyone? How can I deal with this besides whacking it?

>>38000091
asked my gf for tips for you and she says "Dont compair your lifts to other peoples because its demotivating and men lift alot more even when starting, also don't do bodywheight exersizes in the freewheight section (this keeps happening at our gym with girls using the benches as steps and using the power rack as a jungle gym)".

everything else is the same as what applys to men.

her lifts for comparison are:

5'10 150lbs

OHP 20kg
Bench 40kg
Squat 60kg
deadlift 80kg
lifting for around 6months

>>38000212
thank you anon! I appreciate the tips from you and your gf.


Ah sorry for asking another question....but I'm relatively small (4'9 115) Or rather short and a little chubby;;. Would the average gym member be able to give me advice considering my height or would it be bothersome of me to ask tips from any gym member.

>>38000305
best thing i can say is talk to the person at the front desk for advice, or ask someone in the gym who is relativly small if you have any trubble, given that they are resting.

Been doing SS for over a month now and starting next week I'm gonna be adding chin ups to my routine. My only problem is that i don't think I can do chin ups for shit with my current arm strength.

Is there something I can do to to ecentually be able to so a proper chin up? Also are there any other accessory workouts that I should think about adding?

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>tfw there is a box of Dunkin Donuts sitting at my desk right in front of me my boss brought in.

>tfw he is demanding that I eat one because he paid for it.

I fell asleep last night before eating dinner, so I had another 800 calories before I reached my max amount for the day. Woke up REALLY hungry because of it. I usually eat a cliff bar but i'm still pretty hungry; is it okay for me to go over my calories today, if it's not something I do frequently, or is that a bad idea/bad mindset to get into? This is my first week of diet/exercise.

oh, and another question, I worked out my arms a bunch yesterday and they weren't sore like all day, but I woke up and they're EXTREMELY sore this morning; is that normal?

>>38000626
You skipped out on dinner and didn't reach your intake. Of course you're going to feel hungry. I'd say eat the amount you would've to compensate if you're bulking. Cutting I'd say stick with the regular intake and just drink extra water throughout the day.

Your arms are fine. You were probably pumped up with adrenaline yesterday after your workout.

>>38000728
I'm just trying to lose weight, so that's the cutting right? I wanted to eat dinner before I passed out, but I was literally falling asleep in the car on the way home. Thank you for the answers!

>>38000334
Assisted chin-ups and negatives. Look 'em up.

>>38000767
Be careful with that. Try to take in your calories more throughout the day and make sure you're cut is at a proper decifit. If you barely have any energy to do anythong then your decifit is too steep.

>>38000777
Thanks anon. I'll make sure to avoid t-rex arms.

>>38000908
Oh, I wasn't exhausted because of my calorie intake, it was because of another reason, I was just extremely tired after getting home around midnight so I couldn't keep my eyes open.

>>38000929
Final advice then is to make sure you're getting enough sleep to let your muscles recover and develop.

Where do noob gains stop? I'm 23 years, 6', 150 lbs, and I got my DL up to 2pl8 and haven't gone up in two weeks.

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>>37988982
i'm targeting 2200-2300 cal/day. is this a reasonable diet? i plan on filling in the remaining 500 cals/day with whatever i want -- nothing too horrible but probably some junk food plus some healthy things like sweet potatoes, fruit, nuts, granola bars, etc.

>>38001055
There can be a few things to ask here.

Are you bulking or cutting? Is your body getting enough sleep/rest? Did you try deloading and working back up?

Every time I squat any weight I get significant pain in my right knee. What form fuck-ups can cause this?

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This is me after 12 weeks of PPLPPLx

I want to incorporate some HIIT. Does anyone have any advice for HIIT that isn't wind sprints? I fucked my shins up playing football in Senior year.

How retarded is this?

A
2X5 Squat
2X5 Deadlift
2XF Ab-roll out
2X15Cable twists
2X15Calf raise
2X10 Ham Curl

B
2X5 Bench
2X5 OHP
2X5 Row
2X10 W.Pull-up
2X15 Lateral raise
2X10 BB Curl
2X15 Forearm Curl

ABABABx

>>38001485
HIIT jumprope. Might take a while to get used to if you suck at jumprope

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>>38001523

I can actually jump rope lol. I'll giver a shot thanks breh

>>38001485
HIIT is basically wind sprints.

Running hills will be easier on your shins. Run up, walk down.

How do I do 3x8? I'm basically converting the routine from SL 5x5, but should I be doing warm up sets, or only 24 reps total?

I've had to take a couple of weeks off from lifting. Looking to get back into it tomorrow. Should I carry on with the same weight I left at? I took a 3 week break because of injuries and was able to jump back into my working weights back in January.

>>38001290
not going deep enough
squatting high bar

overall your quads being stronger than hams and glutes

>>38001523
What's a good routine for hiit rope jumping? I just alternate going slower and faster but it's not very thought out.

>>38001861
check out some routines for boxing

>>37988982
where do I find effective home work out routines I have no weights at home only a pull up bar and two ten kilo backpacks i use for curls and weighted pull ups

question

i were to change SL to
A
squat
ohp
DL

B
squat
ohp
bench

would that be too much of ohp?

>>37996778
A C C U T A N E

>>38001896
probably. what are your goals? if you're looking to build shoulders just add in lateral raises as accessory work.

>>38001896
yes

>>38001922
overall strength plus i hate doing barbell rows
and id love to get bigger shoulders, as my shoulders already are pretty wide

So this is a rather stupid question and I have read the sticky but just thought I'd ask to temper expectations.

How long would it feasibly take to get rid of love handles?

>>38002032

depends on how fat you are. cant spot reduce fat so you just have to go on a deficiet and wait.

>>38002145
Thanks.
I just seem to keep most of my fat there so it's a living hell

anyone here miss doms? been working out consistenly for like a month and now I dont feel it anymore. makes me think im not making progress.

Whats the name of that girl on instagram who used to get posten on here that was big but had a fair amount of body fat and a kind of weird face. Think she might have been scandinavian.

>>37999359
Try mangareader.net also use an adblocker you pleb

are veiny arms genetic or can anyone get with low bf?

>>38002216
no, doms are not needed for progress

>>38002426
anyone gets them with low bf and some muscle

Why does retracting my scapula feel so good? I actually hear popping in my back when I do it too

>>38002169
It's the last part you shed.

>>38002426
Combination, I'm pretty high bf right now and can still see forearm veins

ive been doing stronglifts for a long time and not really getting any physical gains except slowly getting fatter tits and tummy. i spent a long time being fat so i dont really want to go back. but im thinking as stronglifts as for building strength, do i still need to do a caloric surplus? i assume caloric surplus is only for building the size of the muscle

>>37988982
Skellington here.

5 day work out, weekend break for lifting. Yay or nay? Should I just continue a 3 day push/pull/leg routine and give time for muscles to rest? Or maybe 5 days in a row will make a bigger difference?

Have a home gym and off from college so that's why I'm asking.

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Just started lifting (doing SS), and I'm having a reaaally hard time with the OHP. I struggle to lift the bar for 1 set, and can maybe do 2-3 reps on the next one. Should I just stick to bench press for now? Any alternatives? Keep struggling on the bar? Help a brittle skely out ;_;

>>37999810
Anyone?

My gastrointestinal peristalsis seems to not happen. Everything I eat basically just sits there, so I have to eat more to create bulk to push it out, which results in eternal constipation. Pls help. Thanks.

Is waiting a minute or two between sets cheating?

>>38002878
You're saying right now you work out 3 days per week, one per bodypart?
A 5 day split would be more effective, but full body 3x/week moreso.

>>38002951
No, you're supposed to do that. Is this trolling?

Alright so I'm going to all you can eat korean barbecue tonight, how should I plan for it. Obviously shit won't be perfect and I'll count it as a cheat meal I guess but I still want to ballpark calories. Staring at MFP calorie estimates for bulgogi and brisket and shit isn't really helping me out too much because I'm fucking retarded

Is assuming I'll eat 1200 calories an okay estimate? Should I just take the hit and not give a fuck since I'll basically just be eating until I want to die anyway

>>38002981
You could be a little less autistic unless you're prepping for a competition. You'll be fine man, lawdy.

>>38002951
No. When you get to heavy work sets you should pause between sets to sip water and catch your breath (but without leaving it so long that you cool down)

I rested 2 days instead of 1 for 2 times in a row. How bad is this? Im cutting so I guess as long as the calories i ate were ok its not that big a deal. Just feeling meh and its hot af.

>>38002927
If it didn't work you'd die. Do you drink enough water and get enough fibre? You should probably see a doctor.

>>38002951
>>38002994
>>38002997
Wtf is going on here

Today I consumed.
Porridge with nuts raisins cinnamon and a dash of honey.
From there it gets fucky

A butter croissant
Mayo chicken from McDonald's, double cheeseburger and fries.
Pizza cheetos 85g bag
Smoked salmon sandwich
Two egg and smoked salmon sandwiches

Has this fucked me for the week?

>>38002829
You need to bulk to build muscles and some fat, then cut to remove the fat.
At first you can build strength even without caloric surplus.

>>38002997
The world doesn't end. Since you're cutting you're not losing out on much gains anyway.

>>38003034
depends on body, TDEE and goals

>>37999810
Yes, you can. This is what I do. Once you've done one of each day make sure to take a rest day though.

I skipped starting strengh and have been lifting for 4 months. i'm now cutting but i'm wondering when i should change routine and if i can begin starting strength later.

>>38003040
when you say 'at first you can build strength without surplus', how long is that for exactly? what kind of weights can you get to?

>>38003047
what's your current routine and goals

>>38002889
Keep on trying. You can lift the bar at least so that's your entry point. Since you just started I don't think it's worth worrying about adding accessories - just remember to eat and sleep well, and make sure you're lifting with good form. Gains will come.

>>38003056
>how long is that for exactly? what kind of weights can you get to?
"Noob gains" are usually for 3-4 weeks if you're training at max capacity (not on a deficit), and for longer otherwise.
Max weights depend on the individual.

Also if you're obese it's easier to build muscle while losing fat

>>38002878
I wouldn't recommend 5 consecutive days in the gym for most people, and if you're a skelly it probably isn't advisable at all. Rest days are important. Go hard three days with rest days in between, and bulk.

>>38003071
So just do as many sets/reps as I can, or go for 3x5 no matter what?

>>38002829
How long is a long time? What are your current lifts? What do you estimate your surplus is?

>>38003047
Pretty close to upper/lower split training without a barbell because i don't own one

>>38003075
>>38003117
well ive been going for 6 months now and im not particularly fat, so i guess i need the surplus. problem is it seems like im getting more extra fat than i am getting new muscle so i dunno if im doing it wrong

im at
1pl8 bench
1.5 squat
2 dead
0.5 ohp

i have about 300-400 surplus a day (i bought some 'mass gainer' potion which is just whey and ground up porridge)

Do you have to do core exercises other than the main lifts? I know I have to lose fat and thats the most important thing but say i was low body fat would i have visable abs? Are just planks fine? Should I do em 3xf?

So I'm 138 lbs, 5'9", but still have a weird amount of belly fat. From what I can gather from online calculators and shit and comparing pictures and whatnot I'm somewhere around 19-20% body fat.

Cut of bulk? Right now I'm bulking at 2500 cal/day because it seemed fucking stupid to "cut" when I'm 138~ lbs, but staring at the weird belly fat and reading online shit has me second guessing.

>>38003134
Are you eating ~0.75g/lb-bodyweight of protein? important to build muscle and make gains.

>>38003107
Cool. Will do that, yeah had a hard time to increase my portions and meals, but got easier over the last few days.

love being tall, hate being skinny

>>38002704
That's weird, you'd expect to pop your sternum with that movement.

>>38001896
You might get away with that if you did OHP for weight one day and for form/volume the next. But why that much of a focus?

>>38003163
yeah ive been getting like 2g of protein per pound

>>38003266
IDK what to say then.
Gaining some fat is inevitable when bulking, unless you have a minute deficit or something.
Maybe you have low testosterone

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>>38003135
Some people don't do them and get good abs
Do them if you want strong abs more than visible abs
Planks are ok

>>38003339
well im only 5 11 and cant grow a beard so maybe

what do i do in that case? hit the gear?

Hi. What's all the fuss about programs? I'm loosely following Starting Strength. I do more sets (5-8). And afterwards I do more exercises (dumbells, machines). Is it necessary to stricly follow a program?

>>38002235
Sophie Arvebrink or Heidi Vuorela maybe?

>>38003366
see a doctor and get a blood test
it depends on the country though, in some it's hard to get TRT (testosterone replacement therapy)

or hit the gear i guess, it's the same but without medical support

>>37990236
nobody ever said that
Girls will barely ever come up to you and straight tell you you look good or whatever - because then they come off as shallow, which it fucking is

what really helped me was reading The Natural
it's a book about how to be a social alpha and becoming for self-confident in general, which makes you more attractive to women in turn

>>37990311
Just squat. The other guy is not joking. Squats are better in every conceivable way. Unless you're trying to be a huge faggot - then leg press away.

>>38001832
Personally I think your first session back should be a bit less intense. Try deloading by 10-20% and if all seems fine then go straight back to your usual numbers on the next workout.

I can't say my back is sore. I read that my muscles need to be sore after exercise. But shit, if I continued reapating squat, I'd do it in bad form (curled back) so I stop and relax instead. In benchpress, when I'm 80% sure, I wouldn't lift the barebell up, I stop and relax. How am I supposed to get my muscles sore and keep the good form of each exercise? For instance, I can get my biceps sore easily, but that's not my main exercise.

>>37990371
Here's what helped me: Every barbell lift - CRUSH the barbell in your hand. Like you actually wanna crumple it up.

>>38001802
You still need to warm up.

>>38003423
Thanks for the advice Anon

>>38003424
When doing compound lifts you can only train as hard as your weakest muscle.
I suggest doing isolation for your core: abs and erector spinae.
For the bench press use a spotter or power rack so you can go as hard as you can.

>>38003386
It's not necessary, but recommended.
Arguably doing 3x5 or 5x5 with more weight is more effective than doing 5-8 sets with less weight.
The point of following a program is getting better results than you would with a routine you made yourself.

>>37990519
do them if they dont interfere with your workout

if your goal is to get to 20+ pullups do them every workout and every time you get a chance to do them

>>38001498
Fairly retarded.

What's wrong with following (or slightly modifying) a tried and tested routine?

I want to boost my test naturally before considering Test E or even DAA, any feedback on the following supps?

Vitamin C 3000mg daily (increase as needed)
Vitamin D3 5000 iu daily
Vitamin k2 90mcg daily
ZMA 1 serving daily

>>38001055
You're thin. Try putting on a bit more weight.

>>38000348
Take one, enjoy a bite or two, walk away with it. Bin it as soon as its safe to do so.

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New to lifting. Curious as to why no one does the diddly at my uni gym. Literally every single person I've talked to says they don't do them, and the deadlift platforms are empty every time I go. Aren't deadlifts important?

>>38000348
Don't eat it, period. It's only hard when you begin to think it's hard.

>>38003537
More room for you, nice

>>38003537
they fall for the memes
they think they'll instantly become ripped bodybuilders when they only want to be >toned
they think they are bad and will hurt your back
etc

Tips that really helped you learn the power clean?
(Also a good guide if possible with some good cues)

>>38003136
anyone?

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does lifting fix this

>>38003056
As long as your body-fat is over 12-15%. you can build muscle without a surplus or even on a cut. The lower your body fat the harder gaining muscle becomes without surplus. That's because the rate at which your body can extract energy from your fat is relatively fixed at about 70-80kcal per kg of fat per day. If you're 10kg overweight you can afford a 700ckal cut.

Fatasses can recomp for well over 6 months without slowing down gains much. skellies can't.

>>38003266
>2g of protein per pound
Excessive unless you're on roids, good chance of fucking your kidneys.
2g per kg of lean mass is more in line with what you realistically need.

When should I use belt when squatting (high bar)?

>>38003938
Competition only

>>38003627
No
Minor cases can be fixed with proper training. This would require surgery.

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Have a bit of pain in what I believe is my pectoralis minor, should I just avoid benching until it clears up? I'm thinking my form isn't good and I should drop weight
Also, stairmaster or treadmill?

I just had a cheat day and I weigh 1 kg more
How can I have a metabolism this shitty? Any way to improve it in the long time? I can exercise, but this is ridicolus

>>38004001

test for pec minor: put your hand between the small of your back and a wall, then push your hand against the wall. pain in thr front of your chest means pec minor.

pain in the front of the shoulder is usually infraspinatus, though. massage it with a tennis ball.

>>38004126
>how do I gain 1kg of water weight after a cheat day?

dude stop giving yourself a complex about this shit. you'd need to eat about 8000 kcals over maintenance to gain a kg. at least 8000. probably closer to 10K if you include TEF.

Whenever I squat close to or at my heaviest, I feel a slight pain in my left groin. I've been able to progress despite it but I'm worried it will catch up to me and force me to pause. How can I correct that ? When squatting, it look like I'm a bit off center (not the bar, me), as if I put more wieght on the right leg than on the left (right leg is fine though). I haven't been able to correct that. Thought ?

I'm squatting at 185 lbs (84 kg) right now and adding 2kg (~4.5 lbs) each workout. I'm following SS so I squat every workout, 3 days a week. the pain appeared maybe 2 or 3 weeks ago.

Also thoughts on SS ? I've been doing it for a bit more than 2 months now.

>>38003620
nevermind i'm fucking stupid

>>38004215
Do you include weight of the bar? Is it common to include weight of the bar?

Sorry, can't answer, I'm novice too.

>>38004641
Yes the 84 kg include the weight of the bar, and I'd say it's common to include it since not all bars are olympic ones (at my gym they weigh 12-14 kg).

>>38004126
weight can vary a lot from day to day from water, shit, etc
you have to track changes in a bigger timeframe

>>38004641
always include it

What's the point of eating when you shit it out anyway?

>>38005311
you don't shit out everything, dumbass. but you go ahead and try to live on sunlight alone.

Remember when we all thought Zyzz was trolling and wasn't actually dead?

:(

Dumb question but do you guys adjust your calories after working out? I'm using myfitnesspal and it adds the calories I burnt to the budget

is it possible to replace squats with lunges and glute bridges and still make the same progress?

>>37988982

Before you read this, warning it might be long

>My family is well off
>cousins do bad, they get evicted
>we take them in, find out they are really bad people
>found out the reason why internet usage bill went from 200GB to 600GB in one whole month
>cousin somehow got into the router so they've somehow used 400GB in 1 month
>We took "care" of them for a year, they'll get evicted if they won't peacefully leave on august 1st
>family and I are gonna celebrate like party animals

What what type of alcohol is the best type to preserve gains and party hard? what's a good alcohol that is great?

>>38003109
Need some help with this one. Not sure what to do

>>38006262
you can't do 3x5 now, so do as many as you can until you can
you can also use something lighter, lift a small plate or something

>>38003034
I dunno man, how about adding up the calories and you tell us if you fucked up.

>>38003109
Aim for 3x5, when you can do it comfortably start adding weight in small increments.

>>38003134
6 months isn't that long but still, those numbers aren't great. Are those your stats for 5x5? You might try changing to 3x5 and seeing if that helps you progress.

>>38003136
You're skinnyfat. Keep bulking with the goal of putting on muscle first - as your chest and shoulders develop a bit of a belly becomes less noticeable. Then cut next summer.

>>38003386
No, it isn't necessary.

It's a good idea for beginners to follow an established program or else they end up doing retarded 5-day splits where they train arms every day and never once squat.

Feel free to modify a routine to your needs though. Plenty of people add extra arm work to SS/SL, for example.

>>38003498
That amount of vit C seems like a waste.

Bumping for interest though.

>>38003537
Most casual gym goers just want to get pecs, abs, and big arms, and will neglect everything else.

Lucky you, less competition for the diddly area. Now get a 4plate dead and have the normies stare at you open-mouthed like you just teleported in from Asgard.

>>38004001
Stairmaster for those peachy buns.

It's summer and I've been on vacation, haven't been able to train at all, and haven't been counting calories at all and definitely overeating.

I've gone from probably around 11-13% bf to around 20% bf (around 180 lbs currently) I'm looking to go down to around 160, i'll be back from vacation and back to regular training & dieting as of next week (pplppl routine) - what is the most that I could realistically cut in a months time limiting my calories quite a bit but also not sacrificing too much of my muscle?

thanks lads.

>>38006212
Treat yourselves to a nice bourbon or cognac.

>>38006523
In a month you should lose 4lbs of fat at a 500cal deficit.

>>38006557
when cutting in the past i've been able to maintain around 2.8 lbs a week - but that's just bodyweight, not plain fat. I'm considering doing a pretty serious cut and doing maybe 1500 calories a day while also exercising 6 days a week and doing some light cardio on my off day. This is quite a lot more than a 500 cal deficit, my main concern is whether or not this would be productive or if it'd be more of a set back and I should just go for a longer cut and aim to lose maybe 1.5 lbs a week

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>3months into modified SL.
>Squat goes from 40kg 5RM with shitty form to 100kg with decent form.
>Bench from 45 to 75.
>OHP 30 to 52.5.
>Dead from 60 to 120.

>Weight stays exactly the same.
>Look a little worse than when I started (pic related.)

What the fuck? What numbers do I need to reach to see any visual results at all.

>>38006915
if you're going for aesthetics, then you should be eating less and doing reps in the hypertrophy range - i.e. probably 10-20 reps per set of around 60% of your 1RM, also drop sets are good to do.

If you leaned down more, your gains would be more noticeable, but to be honest, 3 months isn't a very long time, stick to it and be strict about your diet, but stay bulking, and then cut once you've got a bit more muscle, otherwise you'll just look skinnyfat after your cut. And don't be discouraged by shit like your pecs lagging behind, the chest is a pretty stubborn muscle group and can take a while to develop.

>>38007230
Thanks for the advice. I guess PSMF and PHUL or PPL are a decent way to go when my beginner gains run out?

Honestly this lifting thing has been pretty humbling:
>Realize I have APT, rolled shoulders, shitty ankle mobility, forward head and probably a bit of gyno.
>Calipers tell me I'm at 30%BF instead of the 25% I thought I was.
>Damage left adductor tendons and right rotator cuff.
>Turns out that 500kcal deficit I planned for is actually nonexistent.
>Rectus is a flat sheet with no bumps so I'll probably never have a six pack.
But hey, at least my resting bp and pulse are down from 135/90 and 90 to 115/70 and 70 - although I never gave a shit about that.

Should I cut down to 1900 calories? BMR is 2000+ and TDEE is 2800. (sorry can't remember exact numbers). I eat 2000-2250 calories a day but I have lost maybe 2 pounds in 2-3 weeks and my day to day weight goes back and forth between the same .5-1 pound. The first week I lost 2.2 pounds, then I lost .2 pounds each week after. Is this how it's supposed to be?