Didn't see one, so making one Stupid/Small Questions That

>>38122764
I had a great start to the day. Had a low calorie breakfast, went to the gym and felt I pushed myself.

Came home and had a decent lunch.

But it's now 4.30. Dinner is another 2 hours away. And I'm hungry. Do I tough it out, or do I eat something? And what is OK to eat?

>>38122770
obviously just tough it out
how hungry you are or arent is olmost completely unrelated to how much you need to eat

Does anyone have that guide on how to fix lumbar lordosis?

>>38122830
My only concern was about whether it's a case of my body needing nutrients and not starving myself.

But I guess starving self is only when I'm skipping meals, rather than just feeling it in between.

I hope feeling hungry is just a sign of fat being burnt.

Is there a way to lower sex drive without lowering testosterone?

>>38122770
i always just eat some filler like sugar free popsicles or sugar free jello to tie me over until my next nutritious meal

Is a 4pl8 squat as a non lardass impressive or nah?

>>38122876
whack ur knob untill white stuff comes out

>>38122764
I'm in a position where I'd like to lose weight but counting the weight and serving size of my parents meals (alongside not being able to make my own dinners due to financial reasons) is a barrier.
I can't afford to move out yet sadly. Should I just eat what I can and lift regardless, cutting later on?

I've noticed when girls hug me they put their hands inside my tshirt sleeves... Why do they do this? Are they trying to feel my gainz or what?

I'm switching to dumbbell rows, what should I set as my 1rm db rows if my 1rm barbell row is 195?

How long does it take to go from 12" to 16" arms?
Im 6'1, ~72 kg up from 68, working out for 3 months

>>38122990
Is this a rhetorical question you asked just to make other people jealous?

>>38122924

Skinny manlet here (5'7", 132). My upper abs looks properly, but my stomach push out the last row makes it pretty much invisible. I dont have much fat at all.

>>38122770
I'm guessing your're trying to lose weight?

Drink a pint of water

>>38122891
It shows you've been training pretty consistently and stuck to a decent programme for a decent period of time. It's a good milestone to reach.

a
bench
ohp
dips
flys

b
squat
deadlift
pullups
barbell curls

abxabxx
what should i add to this shit, familia?

How long when cutting does the scale start to move down significantly?

>>38122764

Sometimes I have these days where I don't have much strength and lift with less weight. As a result I fall into depression and nuke my diet. Is this normal?

>>38123250
Lose fat, gain muscle, yes

>>38122770
Depends. Are you cutting? Bulking? Don't really care?

>>38122891
Yes.

>>38123403
Not really possible.

To lose any appreciable amount of weight you will always end up cutting lean muscle mass. If you're losing weight faster than 0.7% of your bodyweight every week then you'll be losing muscle as well as fat.

>>38122944
What would be so difficult about either serving yourself or asking for smaller portions?

>>38122990
They're checking for fatceps.

>>38123023
Start easy and titrate up.

>>38123341
rows and/or more chins

How do i stop giving a fuck about girls to actually fuck them? Catched feelings for the girl i was seeing when the initial plan was to have fun for summer

>>38123039
That depends on a whole host of factors and is too complicated to answer.

Potentially quite quickly though depending on your routine and diet. Don't forget to train triceps as well.

>>38123527
Set goals in life which you care about and don't involve being in a relationship.

>>38123369
As soon as you lose weight.

>>38123402
Stop being a fag. Every day in the gym counts, not just the successful ones.

>>38123568

how do unsuccessful days even count? it is a waste of time to fuck it up.

>>38123594
Why are they unsuccessful?

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Home gym or no?

>>38123670

Because my muscles are not stressed up to the maximum. Just some baby weights that my body is already used to. Complete waste of time and a hole in the program.

>>38122764


Does it matter at what age I start? The earlier the better, right? Do I get more gains from simply getting older?

>>38123695
nah. Just get in the gym and do work no one cares if you're dyel

>>38123495
I asked them for smaller portions in the past and my meal size has been the same. I feel awkward asking again.

SO, I WANT AN ACCURATE WEIGHT MEASUREMENT TODAY

This week has been kind of crazy since I've been on a film set (12 hour days) and you are just worked hard. Sweat more than I usually do in a month in those 2 days. I weighed myself the evening of, and even with food still inside me I weighed 176.

Fast-forward to today, I took my shits, pissed, and I weight like 181. Even with water weight, it seems very unlikely that I gained 4 pounds of purely water weight.

How do I find my actual weight?

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So I don't have to go to the gym anymore due to working 10-12 hours every day but am still in the middle of a cut and I still plan to get to 10% or single digit body fat to be ready for my bulk.
IF my goal is to maintain as much muscle mass as possible is it better to keep carbs low or keep them high?Protein will always be high.

Started a new job in a new location, only have time to gym on Friday+Weekends most of the time.

Should I only eat at a surplus during the weekend if I want to bulk (I'd really like to not put on too much fat this next bulk cycle), or should I just maintain throughout my stay here (1 year)

Thanks

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Is this change doable with any amount of work? Am I setting unrealistic goals?

Is it possible to get Bruce Lee tier BF% without risking health/dying

>>38123697
So why is this happening? Shit programming or you're too tired to train or what?

>>38124236
if you get rid of that loose skin absolutely

>>38123907
Theres been reported weight variations of up to 5% bodyweight attributed to water weight

>>38124335
Going below 10% bf is pretty unhealthy for anyone. At that stage you run into risks with hormone levels if you maintain it for long periods of time and have nutrition deficits

>>38124363
Is that going to require surgery?

>>38124354

biggest problem of this is i dont know

might be both

>>38124438
Why aren't you lifting more in those sessions? If you feel like you have more left in the tank just add an amrap set at the end of each exercise

>I'm 25.
>Slightly overweight, ~20%BF
>Smoke about a pack of cigarettes a day.
>No drugs, medication, alcohol or any disease.
>Been lifting for 6 months.
>BP is 137/68, pulse 80.
>Before I started lifting (at ~30%BF and on 2 packs a day) my BP was 135/89 and pulse 90.
Why did my diastolic pressure and pulse improve while my systolic pressure increased? Is it left ventricle hypertrophy caused by high load compound lifts or what gives?

>>38124615
It's difficult to draw a conculsion from just two readings. There's always some variance in time of day, hydration, equipment used to measure etc

>>38124615
>smoke a pack of cigarettes a day
>no drugs

pick one

Posted in last thread, no replies. Help me out please.
I'm still a fat fuck, but I've lost over 14 kilos in the last two months from diet alone.
I want to do squats, yoga and work with a barbell.
I can lift upwards of 15kg on one dumbell but they're trash apparently.
Any advice on a bench, mat, bar and weights?
I live in the UK, so ebay, argos, amazon are most likely where I'll be buying from. I almost made two impulse buys in the last two hours:
Google search (don't know if links are allowed here): Weight Bench Multi Gym Leg Extension Home Gym Folding & Adjustable Leg Bench
Bodymax CF328 Deluxe

I am a beginner in weight training, so I don't know if I want to buy 7ft olympic 1500lb bars.

>>38124649
Agreed

>>38124644
>There's always some variance in time of day, hydration, equipment used to measure etc
Those are averages from readings over a week, measured with the same device and during the same time of day.

>>38124649
Yeah, because when your doctor asks if you take any drugs he means alcohol, caffeine and cigs. You know what I meant.

>>38122764
Does working out on a regular basis increase testosterone levels? My sex drive is low...

I have a fast metabolism, i can gain weight and lose weigh fast, i can also grow muscles fairly quickly.

How long will it take before i will see the results from training based from what i just told you.

i haven't started training yet, but i weigh like 74kg and am 1.75m tall.

I suffer from depression and have lost all motivation for going to the gym, but I still really want to go. Any one else have this problem/have any advice?

>>38124843
Fast metabolism doesn't exist. Why does it matter? Just start now. Get on a decent starting program like GSLP

>>38124843
>I have a fast metabolism
No. Go read the sticky, twice.

>>38124845
Make it part of your routine and force yourself to go.

I manage my depression by having a drive to just turn up to things I promise myself I'll do and making sure I'm rigid with routine when I feel a depressive episode coming.

Don't let it rule you.

>>38124865
I've read it a few days ago but i forgot what it said, sorry for being retarded, we're on 4chan what did you expect, i'll read it again.

>>38124860
I'l have to google what GSLP means, also i can't start training yet cause im on vacation in another country. I was planning to start as soon as im back home.

I was just squatting more than usual now my lower back is sore. Hurts to bend.

What do? Stretch it? Lay down?

>>38124860
I tried googling it but since im a noob at this sort of stuff, could you explain it to me, a beginner? I'd hate to start training and train wrong and waste so many time.

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>>38124948
Grey Skull Linear Progression. pic related

>>38124615
Could be systolic hypertension. See a doctor if you are worried.

>>38123471
I'm not trying to lose weight, I'm trying to lose fat.

So eating better and lifting so that I'm building muscle and the exercise is going to burn fat.

Weight isn't figuring into it

>>38125020
That's not how it works. To lose fat you must be in a caloric deficit. When you are in a caloric deficit the body greatly diminishes its ability to build muscle.

How much cardio is too much cardio?

I've been running SS 3 days a week and doing an hour of cardio on my off days, but I have a feeling it's affecting my squat. Can I keep doing this if I cut it down to a half hour of cardio?

>>38125036
The only way to find out is to try it desu.

>>38125030
*shrugs* I'm going to eat right and lift.

Whichever happens first, is what I'm doing.

High carb / low carb, what's it matter after you've hit your fat and protein targets and have calories to make up?

>>38125070
whats your current bf%?

>>38125178
It doesn't matter. Carb counting only matters if you are planning on being on a ketogenic diet

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Cut or Bulk?

>>38125030
>When you are in a caloric deficit the body greatly diminishes its ability to build muscle.
Sure, for advanced lifters. Noob and early intermediate gains are at worst moderatley affected as long as you eat right and aren't on a deficit that is higher than your maximum lipolysis rate (about 60-70kcal per kg of bodyfat per day.)

>>38125227
cut

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How does fit feel about using XTC on the occasional festival/party?

I used it for my first time yesterday and I felt amazing.

I'm wondering what's worse for my gains though, getting shitfaced on alcohol (which is socialy accepted) or taking half an xtc pill.

>>38125234
desu it applies for anyone >20% bf

>>38125260
alcohol. make sure you eat extra on E to make up for the lost calories of that hyperactive dancing, and to reach your macros for that day + extra, and then it's pretty good. (also nuff carbs = less comedown)

>>38125214
I have no idea.

I'm 5'8, 65kg.

I feel I don't have much fat, apart from a bit of a stomach going on

Let's say I hit my micros for the day, but there are like 1000kcl to go . Can I just fill them up with cookies and stuff or will this have a negative effect? What would be the best way to fill the rest up?

>>38125286
Yeah I felt really tired physically this morning.

I made sure to eat everything I should have even though it was alot harder.

The XTC definately seemed to supress my usual appetite

>>38125338
take 5-hmb the day after. You have a come down because of reduced seratonin

>>38125214
How would I find out my bf%?

>>38125348
Thanks brah

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Asked in the last thread, didn't get an answer

I'm debating on some meal planning decisions. I'm looking to split things into 6 meals a day, 4 of which following the same template (0.5 cup rice, 4 oz chicken breast, some type of vegetable).

Haven't factored in cost yet, but would there be any reason to prefer 0.5-1.5 white-brown rice ratio over a 1:1? One serving of white rice will be eaten as part of the post-workout meal regardless, but I'm not sure how to handle the other 3 meals

>>38125324
you should also track macros to some extent. Eating straight fat and carbs for the remaining calories will have a negative effect

>>38124403
>>38124236
Bumping for this, I don't want to undergo surgery unless absolutely necessary. if I can no longer feasibly make progress towards my goal body with just eating clean/working out, I guess I'll do what I got to do.

>>38125379
The navy tape measure method is fairly accurate. Or you can get some calipers. Google it

>>38125400
i don't think it matters

I don't understand how calories work.

How can some people eat 6000+ as 'maintenance'? I thought lifting weights didn't burn that many calories? (~400/hr)

I understand calories in, calories out, but assuming the average person has a 2k BMR, how can lifting weights make up that 4k+ difference?

>>38125454
You have a lot of loose skin so it's hard to say. You might get lucky. You';d look better if you bulked hard to fill some of the skin though instead of going for a twink body.

>>38125400
It doesn't matter. You don't need to go full autism with meal planning

>>38125400
>using decimals in a ratio
you meant to say 1:3
brown rice is better for your fiber intake, so technically 1:3 is better than 1:1 but there is not a big enough difference for it to matter as far as normal nutrition goes.

When doing bicep curls I can do 35 lbs with my right arm just fine but I struggle with my left. Should I be doing 30 lbs (I can do both arms just fine) or be cheating a little with my left to get it up there?

>>38125409
okay, thank you

>>38124941
Anybody?

>>38125527
Cheating on it is fine. Don't progress in reps or weight until you can do your sets with 35lbs without cheating though.

It took 3 months of isolation work to get my off hand to match my jerking arm in forearms/triceps/biceps

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>>38125471
>>38125512
>>38125524
What about in relative to bed time? I've also been considering dropping the rice from the last meal because I keep reading shit that says carb intake before bed can fuck with sleep. Is that broscience?

But I don't mind going full autism with meal planning if it means gainz and good financial responsibility

>>38125493
Is that flab basically all loose skin? I was thinking of losing another 10lb and seeing where that gets me. If I'm not happy with it by then, I'd probably look into surgery. I'm looking to go twink mode.

>>38125459
>>38125214
So according to the naval bodyfat measurement thing, I'm about 15% bodyfat.

>>38125619
>>38125459
>>38125214
Just remeasured, maybe more like 17-18%.

>>38125591
The only macro-nutrient timing that has any evidence for mattering is protein. There is some limited evidence which suggests for optimal absorption not to eat more than 20-50g protein in each meal

How do I exercise when it's hot out? It's been in the mid nineties for weeks and I can barely move when I'm not in ac. I can do lifting since the weight set up at work has ac, but I don't have any cardio options that aren't either outside or in hot buildings. I want to add in bicycling and the couch to 5k for cardio so I can lose fat faster, but I just don't know how to do more but sit in my chair wishing for death when it's this hot out.

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>>38125488
Caloric requirements aren't only dependent only activities, but also on bodyweight (and some other factors). There's other possible reasons, but not many (e.g. doing heavy physical work for >10 hours a day).
You weigh a lot, you gotta eat a lot.
The number-by-number relation is in the sticky, which you should have read, you homosexual.

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>>38125786
Either row if your work gym has a rowing machine, or skip rope. Skipping rope can be done just about anywhere (including places with ac), and the equipment isn't exactly costly.

>>38122764
Does doing pilates and hot yoga shrink the muscles? I joined hot yoga 3 months ago, and I am realizing that my legs don't look as meatier as before. I can lift the same weight at the gym tho

>>38125488
People with a lot of muscle mass have higher caloric needs. Not many will require 600 though

>>38125852
You've probably just got less body fat

>>38125852
Probably minor dehydration

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I'm looking for a strength 5x5 program.
My lifts are
bench press 70 kgs
squat 110 kgs
OHP 40 kgs
DL 80 kgs (I know, I just started doing it)
Any recommendations?

>>38125961
do GSLP

>>38125587
Thanks

>>38125265
Nope. It's just that under 20%BF you need to be more precise with your deficit since your max daily lipolysis rate is lower.

Hell, too large a BMI and you have so much fat that testestorone aromatization spirals out of control. That's why you have many fat guys with feminine mannerisms and bodies.

So I've been strengthening my kegels recently, but I've stopped seeing an improvement. Would it be safe to start tying a small weight onto my dick, and lifting it up with a boner to strengthen them?

Are you supposed to always add 5kg on SL? If not, when should I start adding 2,5kg?

Does getting fit actually help with facial aesthetics?

What is a rep PR?

>>38125961
Ss + gomad

>>38126206
It stands for how many PAUSED REPS you can do.

>>38126219
Thanks anon

>>38126133
Sure, go for it. Video it. Also tape the reaction of the EMTs when they realize you broke your dick by lifting weights with it.

>>38126156
It's 2.5kg from the start, only deads go up by 5kg. After the first deload would be a good time to switch to 1.25kg or going for rep progression. OHP will stall very quickly with 2.5.

>>38126196
Only if you're fat and have a decent face under the fat.

>>38126206
PR = Personal Record.

>>38126250
So muscle has no bearing on facial aesthetics?

>>38126219
No it doesn't. It's personal record you mong.

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Is this shit reliable, poorfag here

I'm pissed off with life. went from 180 13% at age 14 to 180 23% at 19.

no meme responses please. I'm walking 8 miles a day and only doing compounds 5 days a week:

3x8 bench, 3x8 deadlift, 3x8 ohp, 3x8 squat, 3x8 lat pull down, not heavy, 5 days a week

Also eating at at about 1000 deficit. sounds retarded, I'm aware, but will it get me lean again? all I care about atm

>>38126264
Proper nutrition and healthy life choices that go along with lifting can help with your skin, eyebags and such if you have them. Losing weight will help a lot, men are supposed to have angular faces not look like cherubs, but if you're ugly - you're ugly.

The muscles themselves will not do anything for your face directly. But people judge you as a whole: It's been proven that if people think you're pretty they also tend to assume you're smart and trustworthy- it's called the halo effect. Same principle: "If he's ripped he must have a nice face."

>>38126430
Greatly informative. Thanks anon

>>38126427
Read the sticky you fucking mong. It's not a meme, it's what you should do.

>only doing 3x8 bench, 3x8 deadlift, 3x8 ohp, 3x8 squat, 3x8 lat pull down, not heavy - 5 days a week
>only

>compounds
>not heavy

((your weight*bf%/100)*60 = your maximum safe deficit in kcal.
recalculate every week, or build in an allowance that will cover the weight loss until the next recalculation.

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>>38122764
Is heavy compounds enough to have that strong wide powerlifter mid section look? Like pic related

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Recovering overweight fag here, my weight-loss has slowed down as of recent. I started at 205 lbs and have made it down to about 178. My progress has stalled the last two months thanks to a shit-tier job and poor meal choices. I'm back on track now but am wanting to know about how fast I can make my progress. I'm currently eating about 1550 cal/day and aiming to keep carb intake under 100g.

I tried to measure my bodyfat using calipers and it's giving me somewhere between 19% and 20%.

Pic-related is me, height is 5'11". Am I really 19-ish% BF? Can I eat at a 750 deficit to speed up the loss?

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>>38126515
>((your weight*bf%/100)*60
180 x 20 = 3600
3600 / 100 = 36
36 * 60 = 2160

????????

>>38126515

> SS
> what I should do

Nigger it's what DYELs need to do. I have never been a DYEL. I am not training like some 60KG scrote. I know about TDEE and I have read the sticky. I'm not a beginner.

Drastic measures, I have to commute on foot anyway so I can't avoid the extra calorie deficit.

Anyway

Starting strength is for fucking faggots

I do canditos PHUL and have a desk-job, walk maybe 5km a day. Will pills containing the following be enough to cover my extra needs (I also eat a pretty decent but not great diet?)

B1 1.5mg
B2 1.5mg
B3 20mg
B5 10mg
B6 2mg
B9 400mcg
B12 6mcg
C 160mg
D3 7.5mcg
E 5.4mg

Magnesium 200mg
Calcium 200mg
Zinc 10mg

Fish oil 1tbsp

>>38122764
Are beard balms worth it?

Do products like beard growther work?

>>38126628
>Starting strength is for fucking faggots
but it's basically what you're doing.

>>38126661

> higher reps
> higher frequency
> more volume
> much lower weights
> different intention

>>38126619
Kilograms, not pounds.

>>38126628
The sticky also had intermediate and advanced routines last time I checked, plus info on weight loss.

> I have never been a DYEL
Well; then you don't need advice on basic, day 1 shit like:
>An eight mile walk will burn about 1000kcal for a 100kg guy, about 800kcal if you're 80kg etc.
>You can't do compounds 5 times a week without your gains suffering from the cumulative fatigue and sub-optimal recovery cycle. If you just want to burn calories this is not the way, HIIT is a much better choice.
>Doing all the big lifts on the same day will add immediate fatigue to your chronic fatigue.
>Eating at a 1000kcal deficit will result in 1kg of fat lost every 8 days.
>Losing fat will make you leaner. D-fucking-uh.

>>38126558
See the formula in >>38126515
Weight is in kg not lbs. A deficit higher than that and a significant portion of the weight you drop will be muscle. A deficit below that level shouldn't affect gains too much for a beginner/intermediate.

>>38126794
according to that formula it's saying I only need to eat 981 calories. I think either it's wrong or I'm doing something incorrect.

Also, is my BF% measurement in >>38126558 semi-accurate?

Its easier to stab a chink or a nigger?

>>38126803
>>38126862
way to be subtle.

>>38126846
>((your weight*bf%/100)*60 = your maximum safe deficit in kcal.
>maximum safe deficit in kcal
It tells you your max deficit, not how much you should eat. Work on that dyslexia materino.

TDEE-max deficit= minimal calorie intake to avoid exceeding fat lipolysis capacity ie. losing lean mass. That combined with adequate protein intake (1.2-1.8g per kg,) enough healthy fats and micro-nutrients should make for a cut that is as fast as possible without causing FFM loss.

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Whenever I lift a certain weight on bench ,for example, I can really feel like my chest is going to pop from the pump. However, if I go up by 10kg, I can still push out sets of 5 but I don't feel anywhere near the same burn. Should I lift the heavier or the lower weight?

>>38126862
Chinks know kung fu. Try to stab niggers

>>38126905
Oh, alright. I was missing that. I can really have a 900 calorie deficit? Jesus that seems excessive.

But I won't lie, I do want get rid of my fat as fast as I can. Though I also don't want to be hungry at night.

>>38126932
Enter Auschwitz mode

Why isn't there any manlet hate threads, while there's a shit-ton of fat shaming ones?

>>38126910
That's the reason people warm-up. It's not just something people do for shits and giggles. If you can rep out the weight for however many reps and sets you intend to do, then yeah lift it. Barring any injury and after your warm-up sets of course.

>>38126962
So warm up sets to get the muscle pumping and burning and then move to higher weights for working sets of 5?

>>38122764
If I do some cardio while I bulk will I gain less fat and more muscle or is this bro science

what is a good pullup/chinup exercise?

>>38126932
http://baye.com/calculating-the-daily-calorie-deficit-for-maximum-fat-loss/
>TL;DR Every kg of fat in your body can only provide about 60-70kcal of energy per day. If you exceed what your fat stores can provide then it starts burning muscle. Same thing with inadequate protein intake, if you lift heavy and eat less than at least 1g/kg of weight then it will burn muscle to maintain cell regeneration and other critical functions. Being deficient in micronutrients can slow down anabolic processes or even induce significant catabolism.

>>38126955
Memes aside: /fit/ hates people who bring misery upon themselves and then blame the world.

I just got my weights again. Have had limited exercise for 5 years maybe more now, and a pitiful amount the past 2.

I'm not feeling any significant pain in my bicep, but I'm failing to complete sets. I've reduced the weight pretty significantly but generally the second set I'm hitting 3rd or 4th rep and then failing but with no pain, i just cant lift past about 90degrees at the elbow. What's wrong with me? Am I just weak? I don't remember ever having this problem.

>>38127011
alternative*

>>38126984
Not necessarily for 5 reps, but yeah.
I usually do 10reps with bar, 8 with 50%, 5 with 75% and then my work sets.

So if I do, say, 3X5 with 100kg:

Warm-up sets:
10Xbar
8X50kg
5X75kg

Work sets:
5X100kg
5X100kg
5X100kg

>>38127011
You mean exercises that work those muscle in case you don't have the strength to do them yet? Lat pull-down, Assisted Pulls-up, Vertical pull machines, Negatives, Rows.

>>38127011
negatives, lat pulldown, rows, spoiler barbell shrug

>>38127087
>>38127094
http://oldschooltrainer.com/reg-parks-beginner-routine

already has rows in it so I guess i'll just do shrugs

>>38126955
you can control your weight, height is 100% genetic lottery.

>>38127212
well I guess if your growth plates are still open you could run some HGH or mk-677 other than that its just luck

Is Greyskull LP the best routine?

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Hey fit I had a major fuck up as I went the gym sick with bronchitis before I knew I had bronchitis anyway my lower back was exrra sore in the let side of my lumbar region buy it's lasted or two weeks amd I sometimes feel it while driving anyone have any recommendations as to what is going on or to do? Pic of my back as well

>>38123711
sound underage

but yeah start training now

>>38123711
if you're older than 15, yeah start now

your gains will start slowing down at 27. they won't become frustrating until your 40s.

Does drinking raw eggs provide the same nutrients/protein as cooking them? Also does cooking them in different ways effect this or am I being retarded?

Been doing SS for 2 weeks now; finished my 6th workout on Friday. I'm ultra skeley but I'm still making noob gains on most of my lifts, save for the OHP.
Since the first day, I've been struggling with just the bar. First 2 times I couldn't even finish 3x5. On my last workout I managed to finish 3x5, but it was still a struggle. I figure my arms are just terribly weak.
I watched Alan Thrall's vid on plateauing with 3x5/5x5, and he said you simply need to get stronger and not view noob gains as the direct result of building strength. So, should I do some high volume exercises to build muscle? What kind of high volume exercises will help me with my OHP?
I don't want to give up, but boy struggling with the bar for this long sure is embarrassing.

>>38127262
Whatever routine you stick to is the best

>>38127393
>your gains will start slowing down at 27. they won't become frustrating until your 40s.
that's why you roid

>>38127407
OHP is one of the most difficult compound lifts. It's also the most stalled compound lift. ain't nothing to be embarrassed of.

do not combing /sci/ and /g/ with /fit/

>>38127440
Alrighty. I'm worried I won't progress at all with the OHP if I just stick to SS though. I tried adding weight on Friday and I couldn't finish a set. Should I try incorporating some volume training with other exercises? If so, what kind?

>>38127407
where are you failing? How much do you sleep at night? are you eating enough? Have you tried deloading?

>>38127474
Is there a summary of the SS routine floating around?

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how do you keep going /fit/? or why?

>5'8
>240lbs
>22
>bench 220lbs
>squat 308lbs
>deadlift 341lbs (i know it lacks)

cons:

>fat
>no education after 9th grade(no high school)
>never had real job
>never had gf
>porn addict (weird porn&shit like that)
>somewhat ED because porn addict, cant keep it properly up with girl
>really unmotivated participate to this society and contribute

pros:

>making slow gains in gym and weight dropping slowly
>lost virginity (it sucked or rather i sucked)
>still got few friends

>>38127474
You gotta keep in mind anon, 1/2/3/4 is considered the goal for a lot of intermediate-experienced lifters. That's 4pl8 DL, 3pl8 Squat, 2pl8 bench, and 1pl8 OHP.

Only 1pl8 for OHP. It's the absolute hardest lift to make progress on. Even on my best gains I only got to a 85 pound OHP, and even that I struggled heavily on.

You got nothing to be ashamed of. OHP progresses very slowly.

>>38127531
The summary I was using was trappy-chan's website, but that's been down for a while since he got exposed. Found this though:
http://startingstrengthmirror.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
>>38127484
I struggle to overhead press the bar. First set I manage okay, but the second is always difficult. Just barely managing to do a third. I've been sleeping 7-8 hours every day and eating a high-protein diet well above my TDEE.

I just ate 125g+ of protein in one sitting. Did I fuck up? How much is gonna get wasted?
>2 scoops 25g each protein in 18oz of 2% milk
>2 large lean chicken breasts 120g each at 40g protein each
>About half a cup of beans.
Didn't really calculate the beans since I knew it was too much protein already.

>>38127577
Depending how many reps you do per set you can always lower it. I do 5 sets of 3 reps on my heavy day. You can also jump to dumbbells until you build up enough strength for the barbell . Just remember that the programs like SS or SL aren't the end all perfect plans. As long as you're consistent with working out and diet you'll progress. Always try to add weight. Whether it's 5lbs or 10lbs a week.

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>>38127536
>how do you keep going /fit/? or why?

I've never been skinny. Got made fun of in school for being fat and into video games. Never had a girlfriend.

I'm still young, I'm in complete control of my body, so why not take advantage of that? I want to get lean and then bulk up. It'd be awesome!

>>38127596
You're fine, protein, like most calories, isn't just thrown away if you have too much. As long as your macros are fine you aren't going to OD or waste anything.

>>38127577
>I was using was trappy-chan's website, but that's been down for a while since he got exposed.
Exposed? I must be out of the loop. What happened?

>>38127596
>taking scoops same meal as chicken
>not inbetween to boost metabolism
uhhh

Anyone here without gym membership doing home gym with free weights, possibly more. Anyone with experience both at a gym and above, thoughts on which to go with?

Currently using 50kg dumbell set at home, able to substitute barbeel with dumbells when needed, doesn't really feel like I'm missing out on much without a gym membership but keen to hear other anon's thoughts. Keep in mind the free weights sets is a much cheaper one time purchase.

>haven't had sex with my gf in a month.
>Spending loads of quality time together recently
>This doesn't phase me, I'm not even bothered by it, nor do I feel cheated out of sex
>I get super horny at work, but it dissipates by the time I get home
>I'm pretty depressed in general (long term, nothing to do with the no sex thing)

Is it weird to go on no-sex stints in a relationship of 2.5+ years ? what bothers me is that I'm not bothered by it....

I'm 26, 80kg with pretty high body fat.

Maybe I need to lift harder. I've only just started in the last 2 months or so.

Is the routine at first place any good?
http://www.bodybuilding.com/fun/wotw66.htm

>>38127688
Home gym best gym. Saves time, saves money. Only downside is speciality machines will run you in to the ground

$1k for cable crossover
$400 for leg press
$100 for roman chair
$300 for calf raise

A good rack, 500lb of weights and bench is only $800. add ironmaster dumbbells and you can do pretty much any alternative for ~$1500.

>>38127683
>memeing while memeing not in-between memes to increase memetabolism

DA FUG?!????!

>>38127718
Yes, but if you have to ask you'll likely burn yourself out going to the gym 7 days a week.

>>38127688
I'd love to do a home gym but I don't have room for it and that shit costs too much at-once.

I tend to move around so it wouldn't be easy to transport either.

>>38127689
are you dieting? No matter how hard you lift, it won't fix a shit-tier diet.

>>38127688
Get a bench, a squat rack and a pull up bar and you have all you need.

>>38127718
Do crossfit
https://youtu.be/bQLPIPaRbdQ

>>38127751
Good point , my diet leaves a lot to be desired

>>38127577
Where specifically in the lift? Do you fail at lift off?

>>38127852
what are your stats? Height/weight/BF%?

>>38127577
>I struggle to overhead press the bar.
You could just be trying to lift too much. You want to be able to make it through all 3 sets without changing the weight.

So i'm just thinking about this, but lets say you naturally burn 3500 calories a day, and is there a way to speed up that calorie burn throughout the day? pretty much hear me out, can you burn more per hour than 3500calories in a day and if so what and how could you do that

>>38127899
u serious

if you move enough to burn 3500 cal / day, then move slightly more and you'll burn 3501

This wasn't in the sticky.

What are the costs of someone bulking in terms of food? I've seen people mention they buy 60-80 bucks of chicken, eggs etc. a week, that seems a lot and I don't know if I can afford such expenditures.

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Does anyone know the benefits of doing cardio? I've been doing social exercises like squash and biking outside the gym lately and want to know if im getting benefits outside of improved cardiovascular system. I've been mostly biking.

>>38127953

You end up looking "tight" but you will lose muscle mass if you exaggerate.

Every time you lose weight you also lose muscle other than fat

>>38127925
per hour!!! lets say you want to burn 5k a day, how could you do that? how can i burn 2500k in the morning evening and night~!~!! thats all i need

if i can burn 5k every day. damn i cold loose weight

>>38127953
Heart health, increased lifespan, decreased chance of illness, improved personality, improved life outlook, improved mood, metabolism boost, fat loss.

>>38127961
This anon is also right. You cannot lose just fat, you will always lose some lean muscle mass.

Do 30 mins of cardio after non leg day workouts, then spike a protein meal if you're on a cut.

>>38127979
Read the sticky. The easiest way to lose weight is to restrict your food intake. If you have to burn that many calories to lose weight, you have an eating problem. Your eating problem will carry over to other aspects of your life, correcting it should be paramount.

You could eat 10k calories a day and ride a bike for 14 hours to burn 10.5k off and lose 2lbs/wk. Or you could just eat 500 cal below your maintenace and lose 2lbs/wk.

>>38127961
Not really doing it so much for weight loss although I am cutting, weight lifting also burns a lot of calories so i don't see a reason to do cardio other than for social reasons.

>>38127979
It is physically impossible to burn a pound a day. Read the sticky and learn the basics of nutrition.

what are the best Myprotein flavors? There's so goddamn many to choose from and I don't want a bad one.

Protip: Don't get the strawberry cream, it's rancid.

Are excercise bikes a good alternative to running?

>>38128032
I got the flavourless shit and i flavour it myself with vanilla/molasses/Canderell swetner/ Chocolate powder.

Tastes good and i can vary it up.

>>38127870
Around when the bar gets past the top of my forehead.
>>38127664
According to a fit friend, someone found the girl who trappy was posing as

>>38128046
Yes. Cycling is an excellent form of cardio and very low impact compared to running.

how long do I have to exercise to stop feeling like I have to vomit after i'm done?

(starting small, 30ish minute bike ride)

>>38128053
OK 2 suggestions
1. Add tricep isolation. If you can get the lift off and lock out then these are probably your weak points.

2. Deload 10% on your next workout with The Press™ and proceed from there.

>>38128185
also lightheaded, even though I'm sitting down I feel like I'm going to faint.

not fall asleep tired, but faint.

I want to transition to training 4 days a week, so I'd like to start an upper/lower split. However looking at all the routines out there, they're loaded with isolation exercises. I really like compound exercises. Can you guys help me with creating a routine? I've read up some stuff and tried my best, tell me what you think about this:

Upper

bench press
military press (shoulder)
barbell rows (upper back #1)
pull ups (upper back #2)
curls (accessory)

Lower

squats
deadlifts
leg press

Sets still to be adjusted etc, want to get the exercises out of the way first. Lower day looks kind of bland and boring but I can't think of an enjoyable accessory right now. I'm also wondering if I should split it up more and create 4 training sets, but at that point I could just do Carlito's.

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>>38122764
Are these fat calves or real calves?

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At the age of 23 I just figured out why my left nipple was always higher than my right. My shoulders are crooked. If I manually turn them so my left shoulder goes down and right goes up (so they're straight), then my right arm is shorter than my left. I have to pull my right shoulder down to make it in line with my left. Pretty sure they're both the same length though. How do I fix this? Stretch my neck? Roll out lats? Strengthen some muscles on the right side?

>>38128492
probs from computer posture, smr for lats/traps and doing proper rows (not using traps) has helped me

>>38128216
Hmm well I'm just at the bar, so I guess I should move to dumbells at a lower weight for now. Thanks. Any recommended tricep exercises?

>>38128516
>>38128492
What is SMR?

>>38125786
Morning runs? I get up at 4:15, put my contacts in, and go out and stretch. At 4:30 I just start running. I go for 30 minutes. I'm currently almost at 3 miles in 30 minutes, so I almost run a 5 k every morning. My end goal is to get to 4 miles in 30, as well as lift a shit ton.

TL:DR just get up and run early in the morning.

>>38122764
I was skinny fat and I am slowly losing that however my belly is just straight out fat.

I neglect working out my abs and my job requires me being seated for long hours.

Would doing ab exercises at least make my fat stomach hard to not look like a beer belly (I don't drink)?

Also, what is the advantage of having better cardio?

Thanks

>>38128492
Stop sitting as much, walking, stretching certain muscle groups more while keeping others tight.
Body misalignment just takes time to fix, but you have to be religious about it for a long time. Eventually it becomes natural and you don't consciously think about doing it, like when you hold your abs tight when shirtless.

This has happened twice now.

I go for a long bike ride in the morning. I start out fasted, but stop halfway through and eat a banana. Shortly thereafter, I get this really weird feeling, I don't know how to describe it, it's like I'm high or something. wtf?

/r/fitness has threads like this on a weekly basis

>Inb4 go back to liberal retard land

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Ive started working out over the last week and I've read the sticky.

I'm 6'1" 195lbs 26% bf. I'm doing stronglifts 5x5 3 days a week and cardio the other 4 days (Mixed: DDR, airsoft, and 1.5 hour walks uphill). I've found mixed results on my TDEE so I dont know how much I should be cutting. I'm currently eating 2000 calories a day, should my cut be lower? Goal is 175-180 lbs

Any other advice would be welcome too.

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When I do a pushup I feel a small/anoyinng "pop"/"snap" sound on my shoulder and elbow when I reach down on the lower position. What could it be? Anyone have the same issue?

Pic related.

>>38128772
2k is good

track progress. weigh first thing in morning after peeing before eating

>>38128685
ok?

It takes like 8 hours to digest my food.

just eat 2 meals a day

How the fuck do i fix this???

Lifted for 8 months doing basically a brosplit on not enough food and making very minimal gains. Broke my wrist, and now it's healed. I'm looking to start doing an actual routine and I am now eating properly to gain weight. (Ex skelly here so to gain weight I eat around 5000-6000 calories a day, otherwise I gain nothing). Looking for recommendations on what routine to do. Should I just go with a beginners routine? Or should I go to an intermediate routine?

>>38128772
>should my cut be lower?
Titrate to effect. If you don't lose weight, slash carbs and fat a little bit. If you lose ten pounds in the first week, add a bit more. Repeat as necessary.

>>38128807
Could be anything from your description. Used copies of Netter's Atlas are invaluable for self-diagnosis.

>>38128807
You're putting too much stress on your shoulders cuz they're weak. Solution: Increase shoulder strength

>>38128824
If you are aiming to eat more, do more activity so that you burn more energy to get hungrier faster.

Is it normal to spray and wipe down all the equipment after you use it?
I thought this was normal but nobody else seems to bother and people and PT's keep looking at me funny when I do it and it's making me anxious because I can't tell if it somehow coincides with the fact I'm the only woman that comes into the weights area. They're fucking judging me I can FEEL it.

>>38122764
Is it healthy to do push ups, sit ups and bodyweight squats every day? I know a person that does 75 situps and push ups every day and he's pretty strong.

I just want to get lean and perhaps go ottermode.

>>38128922
push ups are shit. compromising position

sit ups are shit. lower back destroyer with marginal core gains.

>>38128223
>>38128185
sounds like you're either not eating enough or pushing yourself way, way too hard. You shouldn't feel nauseous when you exercise.

I've been dieting for about 4 months now. Do I need to recomp or is it a meme?

hi /fit/ im 114kg, previously 136kg, and 1.9m. I've been cycling and losing weight this year and just started lifting 3 times a week.

I've been reading it's hard to lose fat and gain muscle simultaneously. So should I stick with the same weights when I lift and continue losing weight until I'm at my desired weight?

>>38128947
>not eating enough
probably, I'm a chronic under eater and I don't eat well to begin with
>pushing myself
well I guess from none to some is "pushing" right?

>>38128937
What are good alternatives. Home gym guy here. Also pretty poor for now.

>>38128981
>probably, I'm a chronic under eater and I don't eat well to begin with
When do you work out, what do you eat before, and how long before exercise do you eat?

>well I guess from none to some is "pushing" right?
No, there is such a thing as exercising too hard. It's happened to me before, and it's happened to many others. How fast do you bike and is it uphill or what?

Is starting strength really a meme? Like I currently go to the gym with a friend for about an hour every morning, and we do different stuff on the different days of the week. If I remember correctly SS only has you on like 3 days a week? How does that work?

>TL;dr is SS really a meme, and how does it work if you're not lifting daily?

>>38129073
It's not a meme.

It's for starting strength. It has you do 5 big compound movements with optimal rest time and balance volume for strength building.

You won't go far with it, and you shouldn't run it forever, but it's perfect for beginners.

>>38128959
It's basically impossible to gain muscle and lose fat simultaneously if you are under a certain body fat percentage. Obese folk actually can do both, but only because they still eat enough to replenish muscle and burn fat. Once you're down to eating less than 2k calories a day it's a lot tougher if not outright impossible.

Lift. It's great for you and helps preserve muscle while losing fat.

>>38129073
read the fucking sticky

How can I avoid sciatica pain post squats?

What can I likely be doing wrong to cause it?

>>38129073
TL:DR
optimal hormonal response and rest cycle

aim for small goals,

3 sets of 20 push ups proper form 30-60 sec rest
3 sets of body squat same rep/rest
eventually buy a pullup bar (Iron gym type)
>>38128959
prob gonna have to start a little lower percentage wise and mess with the rep scheme (inc to 8-12 range) to get back into it slowly

>>38128915
just give it a good wipe, regardless of who else sees (its courtesy)

>>38128854
ss sticky gtfo
also you dont need that much calories off the start desu just eventually ramp it up as your workouts get more intense

>>38128677
might be a couple things
fat/carb ratio fuel source might be getting swapped, blood pressure, blood sugar level etc

don't sweat it unless you feel lightheaded or grow a dick out of your ass.

>>38128991
>aim for small goals,
>3 sets of 20 push ups proper form 30-60 sec rest
>3 sets of body squat same rep/rest
>eventually buy a pullup bar (Iron gym type)

>>38129145
get your back checked out

>>38129145
piriformis stretches after squatting

So I'm just starting lifting seriously with SS, however I think I have shitty knees as even with bodyweight + bar my knees hurt when doing squats and there are times when I can hear crunching. Is there a valid substitute for squats?

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The circle inside the pic related fucking hurts like fuck. I think it's my ribs but I can't be sure

Does anyone have any experience with that type of stuff? Webmd says I need to rest for months, but I ain't doing that shit

>>38129090
so should I stick to lifting the same amount of weight for now? or will I be able to gradually increase my weights if I'm aiming to lose fat.

>>38129560
Keep lifting and increasing weight until you plateau. Nothing wrong with building strength in the meantime.

>>38129090
>>38129149
>>38129576
thanks anons

>>38129159
Thanks for the advice mate. How often should I do those exercises? Is it fine to do it everyday or should I limit it to once every two days?

Can currently do about 90-100 push ups all together per day (30 each set)

>>38125036
Just started this exact thing last week. Squat has been tough but I've been training in the morning on an empty stomach. Gonna change that this week.

>>38129662
they're light and not very intense so
3x a day works

instead of aiming for 100 a day

aim for 3 sets of 20 per session
this allows better adaptation from increased eu-stress to the muscular system

load intensity
____________
TIME

is important vs low load over a long period of time

>>38125036
>>38129680
1 hour is way too long
30 minutes should be fine

prolonged aerobic training might affect gains

>>38129704
Ah, so limit it to one day per week. Thanks for the advice friendo.

I'm doing a 6 days a week ppl program
I went on a hike and now my lower back really hurts
Its good for the p's but not the L, is it okay if I just do light cardio these days instead? or will the program fall apart? I don't really care about my squat anyways as long as its bigger than my bench

>>38127689
Not weird. Been in a relationship 9 years. I can go with it or without it.

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>>38129736
>one day per week
3 times a day, everyday.

>>38128958
Anybody have an answer?

>>38129790
Oh ok, so 3 sets of 20 per day.

How can I sleep more? I love waking up early (around 5-6) but I go to bed at around midnight and 5/6 hours for me definitely isn't enough. However hard I try I can't wake up later. I have to force myself to stay in bed and I hate it, I can never go back to sleep.

>>38129827
gonna have to expand on your current diet and exercise regime

>>38129873
Been eating 1550 calories per day, lifting 3x a week on SS. Got a little off-track last month but fully rebounded this month. Haven't lost much in like 2 weeks.

>>38129900
height/ starting weight, current and goal
body fat % if known would help plenty

>>38129919
5'11" started at about 205. Currently 178 and want to get down to 10% BF.

I've been attempting BF measurements but it's tricky when I've got a got. They suggest 19.5% but I'm not sure.

Posted pic earlier here >>38126558

>>38127683
2016
Still thinking small meals throughout the day actually increases your metabolism

>>38129940
I'm gonna be brutally honest:

178 with 10%bf at 5'11 is pretty low and you;re gonna need a lot more lean mass.

please tell me you're not measuring yourself with a caliper

I'm gonna suggest that you eat a steady diet and don't kill yourself on the caloric intake at this moment

focus on lifting and increasing the workload.

trying to do both is something you can accomplish if you're really attuned to how your body feels (personal experience)

>>38129995
>178 with 10%bf at 5'11 is pretty low and you;re gonna need a lot more lean mass.

I think you misunderstood. I want to get down to the point where I'm 10% BF, not that I want to be 178 lbs at 10%. I'm currently 178 at 19-ish percent.

I'm literally just focusing on losing weight right now.

>>38130042
yes, I understood that part and I am telling you that at 5'11 178 is very low, lord skeleton low at 20% bf.

With your current body comp of fat/lean mass ratio, you will have a hard time changing it through a deficit diet alone.

you did a remarkable job losing some excessive weight

now you need to put on some lean mass via increased caloric intake and increase workload

>>38130097
what the fuck are you talking about?

I'm still overweight. Do you not see the gut? I only lost like 25 pounds.

> I am telling you that at 5'11 178 is very low, lord skeleton low at 20% bf.

are you actually saying that 20% BF is skeleton-mode

Is it strange that I only want abs so I can fap to myself in the mirror?

I've just started lifting and the burn, the dizzyness, etc, I can all take that...

But I get this uneasy spinning nausea in my gut when I'm lifting. Feels VERY uncomfortable and really weakens my whole workout. Does this sensation go away after some time? When can I expect this feeling to go away because I hate it.

>>38130146
how much do you eat before working out, and how long before your workout do eat?

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>>38130114
low in lean mass
you're over weight and not losing any more body fat because you have hit a poor ratio of lean mass and fat.

>>38130199
that is fucking retarded. You are fucking retarded.

Don't speak to me or my wife's son again.

>>38130158
I dont eat alot before working out because of this very reason. Seems to be consistent whether I'm fasted or have eaten a small meal. It feels like my stomach is getting tensed and is making me nauseous and dizzy

>>38130220
but HOW LONG before you work out do you eat?

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stretching question

how the fuck do i gain flexibility in my hips/adductors? pic related, doing the wall split stretch every day for months now as well as othre hip stretches and i have not gotten one centimeter deeper as far as i can tell

>>38130199
are you actually suggesting that people who are fat can't lose weight for some arbitrary reason?

Pretending to be retarded belongs in the Fat Hate Threads

>>38122764

/fit/izens

I'm currently doing Reg Parks Beginner workout and I'm wondering when I should move on to an intermediate workout routine and what that routine should be.

Stats:
Weight: 150 lbs
Bench: 185 lbs x 5 reps
Squats: 225 x 5
Deadlift: 275 x 3
OHP: 105 x 5

I'm thinking Greyskull LP or 5/3/1 for an intermediate

I'm looking to augment my sprinting and not really bodybuilding, etc.

Thanks

>>38130259

You move on when you stop being able to progress on the beginners workout.

Greyskull LP, unless I'm misremembering, probably isn't a great choice for an intermediate. I'd suggest something like Westside for Skinny Bastards if you're mostly doing this for sporting purposes.

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>>38130097
>I am telling you that at 5'11 178 is very low, lord skeleton low at 20% bf.

Am I dumb or is this some weird grammatical error

>>38130247
you have to calculate the amount of skeletal lean mass into the equation

at some point your body will slow down it's metabolism because of hormonal response to low caloric intake

EXTREME prolonged starvation will push this to the limit but if you're able to eat just enough to keep your body in a balanced state of

lowered metabolism and lack of adaptation (lean mass gains) your body composition will not shift left or right

doing russian twists and it is hurting my monkey bone thing on butt. how do you stop this?

>>38126653
Maybe

If I do my entire routine and still feel like I have some extra gas in the tank, is it better to go home or stay and risk over training?

I've tried adding weight ahead of schedule and it doesn't feel safe. I have shit form if I skip ahead but if I stay on track then I do pretty well.

Maybe add some sprints or something?

>>38130310
>you have to calculate the amount of skeletal lean mass into the equation
I'm assuming you mean LBM, which includes everything in your body besides fat. And it's pretty easy to do, you multiply your BF% by your weight and subtract that number from your current weight.

Bam. Done.

>at some point your body will slow down it's metabolism because of hormonal response to low caloric intake
Only if you're starving or at low body fat percentages. There's no reason an overweight person should stop losing weight when eating at a reasonable deficit.

>EXTREME prolonged starvation will push this to the limit but if you're able to eat
I'm not starving, I'm at a reasonable deficit. Not even 800 calories.

Your answer sounds like pure concentrated bro-science.

And you never even bothered to answer the original question: Do you think I should eat at maintenance and do the diet again? Or is it a meme?

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>>38130371
I'm not being paid enough to consult on a mongolian bbq recipe trading image board for non-cis meta-genders.

good luck m8 on your future endeavors.

>>38130279
thanks man. are there any good programs that incorporate power cleans into the mix?

I'm trying to build explosion, but most of the powerlifting programs don't seem to have those in them for some reason.

>>38130428

WS4SB doesn't necessarily use power cleans but it puts building lower body power on the same level of emphasis as lower body strength. One day of heavy squatting or deadlifting plus assistance, one day of explosive movements plus assistance.

>>38130424
You're spouting a bunch of bullshit that doesn't make any sense, of course I'm debating against it.

There's no such thing as stopping fat loss because you don't have enough muscle. That literally contradicts the fucking laws of physics. If you burn more calories than you intake, AND ARE AT A REASONABLE DEFICIT, you will lose weight.

You don't have to gain muscle and fat just to cut down to sub 18%. That's retarded. If you actually have any studies to back that up, gladly post them.

>>38130354
overtraining is such a stupid meme

>>38130428
powerlifting is strength (work done)
"explosive strength" is power (work done/time)

powerlifting a misnomer
I would lurk OWG if you want to learn about explosive triple extensions

>>38130354
Over training is a may may

>>38130452
you have a misunderstanding on the overall picture of changing body composition and the long term hormonal response during different phases.

You're going off the idea that a calorie is a calorie therefore I should be losing fat and fat only.

you have this very limited understanding of how the body function and responds to exercise and diet. It requires a very broad perspective.

>>38130310
What you are talking about is starvation mode. And you know when you are in it: hot flashes, heart palpitations, no energy to do anything, anhedonia etc. I doubt that's an issue for too many people, plus the metabolic slowdown is only about 15% - the idea fatties have that you can eat nothing and magically gain weight is crazy.

Judging by his stats he can afford a 800kcal deficit without issue. At 1500kcal a day that means if his TDEE is above 2300kcal then he could be stalling due to FFM loss.

And yeah, 5'11'', 178lbs, 20%bf = FFMI of 19. Your goal should be at least 23 (26-27 is natty limit for most) before you cut to 10%, Otherwise you'll be skinny fat.

My advice:
>Eat at least 2500kcal and 100g of protein a day: a small deficit won't affect gains much for someone that atrophied a small sufficit is no biggie.
>Lift, properly.
>Don't cut till your FFMI is at least at 23.

>>38130518
you're jumping into conclusions.

I also suggested that he eat more and lift more.

scroll up m8

>>38130518
Thank you. The other guy was pissing me off. Mainly because I feel like he's not very proficient in English or something.

So what I'm hearing is that I CAN keep cutting to 10%, but it's a better idea to build muscle first and assist?

My original plan was that getting down to 10% then bulking, but you guys are saying that's too difficult?

Should I be watching carbs? What does FFMI stand for?

>>38130541
no your post is worded very poorly. You literally suggested I was starving myself.

>>38130518
>Your goal should be at least 23 (26-27 is natty limit for most) before you cut to 10%, Otherwise you'll be skinny fat.

Wouldn't bulking at this point just make him fat with muscle? Does it really matter what he does first?

Bulking from 6'0" 125 pound skelly. Should I stay on SS until I reach 1/2/3/4? What are some other good routines if not SS? I also do abs, curls, cavs and pushups with the SS right now. Any tips would be good I'm just trying to make it out of skelly mode

>>38130631
stick on SS until you plateau. The endgoal might be 1/2/3/4 for you but you might not reach it on solely SS. Either way you should make huge gains.

>>38130631
Same guy. I'll be using Syntha-6 to help reach my calorie and protein intake unless there is a reason not to. Thanks

>>38130648
That's fine, IIFYM is all that matters in the end.

>>38130642
Any routine you suggest for after I plateau?

>>38130662
Unfortunately I'm still at that stage myself, permalosing weight since I was a fatty. Should probably be a few intermediate routine examples in the sticky though.

>>38130541
No, read my post again, I'm saying you could be right but it depends on his TDEE.

The issue for both of you seems to be your shit at communicating what you mean by being ambiguous. Trying to make sense of your posts gave me a headache. Also, please don't trip - it automatically makes you a huge faggot.

To sum up:
>If you lift then you probably need between 1-1.8g of protein per kg of body-weight, 1.5 should be enough for 99% of people even on a cut.
>Going below 10%BF will cause hormonal changes that make it harder to hang on to muscle, so will going above 30%BF.
>Nothing will make your metabolism slow down drastically except death and freezing to death. That being said, going below a certain amount of either calories, protein, carbs, fat or micronutrients will fuck you up - when eating on a deficit a decent diet and actually knowing what kind of deficit you can safely maintain is critical.
>Your body can only mobilize about 60-70kcal of energy per kg of bodyfat per day. BW-LM*60 = the maximum deficit you can afford without burning muscle.
>Eating sufficient amounts of essential fats is critical for healthy hormone levels.
>Eating enough carbs is necessary to replenish glycogen stores and avoid insulin problems.
>Deficits lower than your limit can slow down progress if you're and advanced lifter or have a low bf% and thus large fluctuations in liposis.
>The guy who asked the question in the first place is skinny-fat atrophy mode who should get to lifting and not shooting for dat dere 10%. Most people naturally recomp during their noob phase, it's not that hard.

>>38126319
>Body row
>Not back

Get the fuck out of here

>>38130678
Thanks anon

>>38130683
original guy here, I DID state I've been lifting 3x a week for a few months now.

Honestly the last time I hit a bump like this I just ate at maintenance for a week and a half and the weight loss continued normally after that.

I really don't want to bulk at this point since I'm fat enough and would just lose gains I made without losing that much fat.

I don't mind being skinny with little muscle if it means I can start my bulk with a clean slate.

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>>38130683
posts like >>38130714
is why I don't state go indepth.
you're not telling them what they want to hear so they disagree and still do the same shit.

>Also, please don't trip - it automatically makes you a huge faggot.

cscs is my credential but ok.

>>38130745
oh fuck off you colossal faggot. Your posts are near indecipherable. Read them for yourself. I literally could not figure out what you were even trying to say.

You're claiming that I can't lose weight because I don't have enough muscle? What kind of bullshit is that?

I even asked you to provide a source and you conveniently ignored me.

>>38130552
He was trying to help, no need to get angry.

You can but I wouldn't recommend it.
While eating on a reasonable deficit won't slow down gains much for a noob/intermediate, the issue you seem to have is keeping to it or calculating it properly - judging by your problems. Going to BF% lower than 15% will make it a lot harder to pin down and maintain the proper caloric intake since you have less wiggle room. Going below 10% will actually cause hormonal changes which kill gains. This is all assuming you're natty, of course.

FFMI = Fat Free Mass Index. FFM in kg/your height in meter squared. It's like BMI but for muscle and a lot more useful as a measurement.
FFM = Fat Free Mass. Your body-weight minus all the fat.

So
>5'11'' = 1.8m
>178lbs = 81kg
>20%BF
>LM (Lean Mass) = 81 - 0,2*81 = 64.8
>FFMI = LM/1.8*18. = 64,8/3.24 = 20
There's a bit of rounding I did but yeah, you have an FFMI of about 20.
That is low and even at 10%bf you'll be a dyel. Most people reach their genetic limit at about 25-27. A couple gifted people can get to 28-29. 99.9999% of people need roids to get past 30.

The callous on my left pinky finger keeps ripping when I deadlift my working weight. What do?

>>38130823
Use lotion religiously to keep it smooth and strong.

>>38130823
scrap it/cut it off completely and use a weak acid

left over callus will compress and create more callus specific to the pressure point(s)

just dont fuck up your hand during the process of cutting it off.

>>38130812
>You can but I wouldn't recommend it.
Can I at-least drop down to 15% before bulking? I really hate my gut and don't want to contribute to it even if it means building muscle.

Would building that muscle and then cutting just hurt my gains overall?

>. Going below 10% will actually cause hormonal changes which kill gains.
Not planning on it boss. 10% is the absolute lowest I ever plan to go, if I ever make it there.

>>38130895
As I said my concern is just you being over-eager and fucking yourself up, but if you want to do it:

>Option 1: Go for a steady 500kcal deficit. Eat plenty of protein (in your case 100-120g is enough) and focus on getting your lifts up. Don't neglect carbs or fats. Multivitamins (the quality, high-bioavailability kind) and minerals (magnesium and zinc at least) are a big plus. Fish oil helps. Get at least 7hours of sleep.

>Option 2: Get your BF% measured by a pro, calculate your maximum deficit, make sure you don't fuck up. Others stuff is same as for option 1 only more critical.

I'd highly recommend option 1.

>>38130998
k, thanks for the advice. I'm gonna try to get down to 15% before building muscle just so I don't go crazy or get neurotic.

>>38131036
>I'm gonna try to get down to 15% before building muscle just so I don't go crazy or get neurotic.
You know you really don't seem to get it. You CAN build muscles while working towards 15%. In fact it's what most noobs do, it's called body recompositing. Plus I'm willing to bet money your gut is so prominent because of weak traverse abs and poor posture, lifting will fix that. But be my guest, go stall your progress for a couple months for no fucking reason.

>>38127871
Probably a little late, but 5'10" , 82kg and around 17%

>>38131100
>You know you really don't seem to get it.
I guess I don't because it seems like you're telling me to lift when I'm already lifting.

I've been fat all my life so forgive me if I'm missing something essential. I'm finally showing a lot of progress and I just want to hit my goal as quickly as safely possible.

When I hear build muscle, I assume bulking. I'm hoping it doesn't sound like I'm not lifting, because I am. Obviously I know you can't build muscle on a cut, but to the best of my understanding I thought it really didn't matter where you started and honestly I'm just so desperate to not to be fat anymore.

plz don't be mad senpai. I'm looking for answers.

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>>38131100
just let it be.

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jesus fucking christ the three of you are absolutely shit at communicating

this thread has gone goddamned bananas

>>38131121
17% is not that high of BF. How many calories are you eating per day? Are you getting enough protein?

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>>38130683
Okay I'm reading through this again and I still don't understand where we're miscommunicating.

If I understand this right, you want me to lift while dieting properly, IE, getting the carbs and fat you need along with a healthy 0.8-1g/lb of protein. Okay.

Also that I shouldn't go into low bf% without lifting. okay.

The thing I'm not understanding is that I've said like 5 times I'm doing that. I may only be eating 1550 a day but I get minimum 100g of protein per day and limit my carbs to under 100g. I also eat plenty of nuts so healthy fats shouldn't be too much of a concern right?

Tell me what I'm missing here because I feel like there's invisible ink somewhere and I can't see it.

Are there any supplements that actually do shit when you're cutting to promote fat loss?

Currently just on whey and creatine, a friend suggested glutamine to help with keeping muscle during a cut but there's so many different 'fat burners', do any of them actually do anything?

>>38131437
If something says it's a "fat burner", it's a bullshit pill.

Protein encourages muscle retention, a moderate calorie deficit (usually 500) is the best way to preserve muscle during a cut. Cutting too much starts to eat away muscle.

there is the EC stack though I wouldn't recommend it.

>>38131139
>get down to 15% before building muscle
Nevermind, I assumed this meant stop lifting and focus on losing weight.

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>>38131505
okay, I thought this was where the trouble was coming from. All's good, no hard feelings.

Nah, I'm gonna lift no matter what, I just don't want to bulk anytime soon.

>>38131437
There are sups which suppress appetite, these can help if you have poor discipline.
There are sups which increase core temperature, these burn slightly more calories than you would lose without them but the risk are way out of proportion to the benefits.
Stimulants usually have the two afore mentioned benefits.
There is DNP which helps greatly with weight loss but the risks are insane (it's basically rat poison that inhibits the function of your mitochondria.)

>>38131329
Yeah, we're all saying basically the same thing and disagreeing on agreeing. This shit happens occasionally. My excuse is that I'm awake for over 26 hours.

>>38131458
>>38131535
adding onto this both DNC and EC stack can have really rough psychological effects. Anxiety and irritability are two of the "lighter" possible side-effects.

>>38131384
100 protons from about 2300kcal.

Tbh senpai. My weight actually fluctuates a lot between 80 - 84 within the course of a month or so. It's quite strange.

I'm convinced my low energy is due to anxiety and stress at work. So I make a point of going to the gym half way through the day to break it up. Seems to work ... sort of.

>>38131574
What's your goal? Muscle-building? Weight loss?

>be me
>go to gym, push day
>try to pr on bench press
>fail
>some fat powerlifter is deadlifting 4 plates right next to me and dropping them when he gets to the apex of the lift
>using both squat rack and deadlift platform at the same time, says he will be done soon but ends up taking 30-40 minutes
>literally shakes the whole gym, so loud I can't hear well for a few minutes, along with my hyperacusis that makes loud sounds the most annoying thing ever
>go to bathroom for 5 minutes to calm down and kind of slam door behind me
>forget to lock door behind me
>the fat fuck walks in without knocking despite door being closed and light on, which would be visible from outside
>In the middle of taking a piss
>sees my bare ass and dick when I turn around
>takes about 5 seconds to react and leave the bathroom
>doesn't close door behind him and I end up having to close it

why can't people use common sense not to just randomly open a bathroom door without knocking? wtf should I do in this situation as I am dyel and this guy could crush me with his weight?

>>38131584
All of the above.

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>>38131635
well you're not gonna do it with that diet. Right now you're eating a tad above maintenance, which is not enough to build muscle and far too much to lose weight with. You can't do both, so you need to decide which one to go for.