QTDDTOT

Outside of squats and leg presses, do I really need to give a fuck about converging presses and all that jazz? I mainly leave my upper body to do all that.

Just got back from the gym. Did diddlys and now my left lower back is in a lot of pain. I didn't tear anything, I assume that would be beyond excruciating, but im still having trouble laying down and sitting. Did I strain a muscle or is it just really tightened from the workout? Been lifting for two years and this hasn't happened before.

File: 1f3.gif (26KB, 165x115px) Image search: [Google]

26KB, 165x115px

>>38131647
Should I be seeing weight gains while cutting? I have been and it's weirding me out.

>do dls
>shoulders hurt like piss
>hams feel fine

The fuck am I doing????

>>38131658
>doing leg press
never going to make it
>>38131665
unless your definition of "a lot of pain" is a pussy bitch one, you probably injured yourself. If it hurts when you're not engaging the muscle and doesn't feel significantly better for a few days you should see a doctor.

former fatty here. Been cutting and maintaining on and off for the past two years. Loose skin clearing up, so i am ready to start cutting again.

Starting at 16.5-17% ish bodyfat, 169lb. So this will be the last cut before i can start reverse dieting and lean bulking, and my final exit out of fatty mode.

So i did some rough math and 11-12lb of bodyfat puts me at 10%.

So my first question is:
How much more than 12lb should i am to lose? Been making gains on a deficit, but not so much anymore as my lifts are intermediate. Should i assume 95%+ weight loss will be bodyfat?

Second question. How fast can i lose the weight? Running the calorie intake i normally run when cutting, mfp predicts i will be 1lb under my goal weight in 5 weeks.

This seems.. Off

Can i really cut from 16.5% to 10% in 5 weeks?

Lifting fullbody 3-4x a week

>>38131665
>lay on back
>turn head to the left
>left arm spread straight to the left (90° to your body)
>left femur 90° up with calf still parallel to the ground
>right hand grabs left knee (wich is in the air)
>pull it to the right
>repeat with other side
>wait a few hours for the pain to disapear

>>38131665
maybe you tweaked your back a little. if you did then expect to be fine again in a day or two.

>>38131693
Thanks friendo.

>>38131681
beginner gains

>>38131681
Temporary ones yea. Cortisol and water retention and such.

When you eat a lot of calories (near maintenance) next, you will probably flush a lot of water weight

>>38131693
Doing leg press cus I'm too pussy to do squats rn. I just wanna press.

Let me press.

Press.

>>38131700
Don't do the autistic number game. Just look in the mirror and do a mild cut until you are happy with your results. Don't do more than a mild cut (~1 lb/week) unless you want to lose muscle.

Ever since I started lifting all my joints have started cracking quite audibly.

Knees for days after squats.

Elbows non stop (rotate wrists from one rotation to the next guarantee clicks)

Push pressing the air does my shoulders.

No pain, but it's disturbing me.

>>38131717
>Admit to being a worthless pussy
>wonders why people would call him out
>never going to make it

>>38131722
>happy with the results

>>38131702
Holy fuck what is this stretch? I felt stretching where I've never felt stretching before

>>38131728
I'm gonna squat tomorrow to prove a point you pussy. Back to my og question, outside of squats, is there anything else I need to do? For legs

>>38131727
there is some air in your joints. science is not sure yet if this is bad

>>38131727
You have shitty brittle bones from what I assume is a life of no lifting and shitty diet. It's not something you should worry about as they will strengthen over time

>>38131722
I have always been able to make muscle gains on 1.500kcal a day.

Just wonder if i should cut slower because my energy availability is lower.

12-13 weeks sounds shitty compared to 5

Maybe i should yolo it and go for the 5 week cut

Where can I go to find out more information on the actual science of lifting?

>>38131732
you can stretch your erector spinae with this without doing harm to your spine but it should also set your spine. if you didn't hear anything like that this didn't solve your problem

>>38131740
download the free ebooks from our website powerliftinggeneral.com
I highy recommend practical programming 3rd ed. and starting strength

>>38131658
Swap out leg press with hip thrust

>>38131740
3dmj, jeff nippard, juggernauttrainingsystems, and books

>>38131735
To-thanks anon. That's true.

Anything I can do to stop being so poppy?

>>38131763
Good books to read are ss, practical programming for strength training, muscle and strength pyramids, any lyle mcdonald book..

I am forgetting a good one but my brain is broked

Should I a2g every squat if I'm working up yo my 3rm? I do anyways and have a spot so I feel pretty secure but just wondering

>>38131779
strengtheory.com is good

>>38131736
At a certain calorie deficit and amount of fat you WILL start losing some muscle. What those numbers are no one can tell you, but they do exist. It depends on your goals. If for some reason you need to get into beach body mode ASAP and have a good amount of muscle so no/negative gains for the next few weeks is fine then go for it I guess. Impatience is a dumb reason to cut too quickly though.

>>38131774
You have pockets of nitrogen gas in your bones. Think of them like a sponge. You need to continue lifting and eat a good diet (make sure to get vitamin D and calcium). Eventually your bones will fill in order to harder and you won't have gas pockets anymore. It's a process though.

I'm cutting, it's 7pm and I've eaten 1300 calories only today. I'm absolutely stuffed though. Is this normal? Should I still eat more during if my cals are too low but I'm full? I guess my actual question is, is there a such thing as "too low" when it comes to calories during cutting? I'm 19, female, 165cm 63kg.

>>38131928
during a cut*

how to fix an anterior pelvic tilt?

and Looking to get into olympic style lifting, clean, jerk, snatch and variations thereof. What are some good training (for form) resources? or should I get a PT for a few weeks to teach me?

File: 1389827230375.png (440KB, 921x741px) Image search: [Google]

440KB, 921x741px

>>38131928
Make sure that you really ONLY ate 1300kcal. People are often wrong.
Of course, there's "too low". If you don't eat enough, your body will catabolize muscle, you will suffer from malnutrition (too many symptoms to list), and you will be more likely to bounce back after you're done with your cut.

>pic very related

Im on vacation from July 8th to August 8th. first two weeks, in the hotel I was at had a weight room but after those two weeks were on n off body weight exercises. Also Ive been eating all the protein I could get my hands on in the area. 100-180 grams per day. How much of my gains am I prolly gonna lose and ave to get back when I come back to the US?

>>38131970
Ah, no worries, I'm pretty meticulous with cal counting. Thanks for answering.

>>38131700
how did u know when to start reverse dieting?
i'm in a similar boat 5'10 stuck at 182-185 for like 3 weeks now. Been cutting for a YEAR at 1600-1800. Is my metabolism fucked ? do i need a reverse diet. I wana break this plateau

>>38131989
Also to add onto this, My calorie intake is still no different to my normal 3000 calorie limit.

File: 1442247097251.jpg (81KB, 719x714px) Image search: [Google]

81KB, 719x714px

>>38131647

Hi There,

I'm new: I do a 25min cross trainer cardio and then heavy 3 sets 3x5 reps till F or near F.

Except Im doing weights on machines.... is this bad? I much prefer them.

My upper body is imbalanced to the point where I regularly injure my right pec when I bench as my left pec does less of the work. Thinking of doing nothing but low weight unilateral work for a while for rehab, what does /fit/ think? Any better suggestions?

>>38132026
one arm push up routines on your weaker side/ pec to help even things out.

When doing a conventional dl, I place the middle of my foot under the bar. When, I reach down with a straight back ready to pull up, two questions pop up.

A.) Should I gradually rise or shoot into the bar?
B.) Why are my knees so far over the fucking bar? Should I stop being a pussy and take those licks?

>>38131909
I figure if i cut in 5 weeks, i got 7-8 weeks to get my gains back.

Sounds preferable to slow cutting 12-13 weeks desu senpai

>>38132012
I was just waiting until i hit 10% to start reverse dieting proper

https://m.youtube.com/watch?v=swrul81qco8

Has good info on reverse dieting

>>38131958
- Sitting up-right during the day, daily or more lunge-stretches

- Add ATG pause/overhead squats to your routine, and buy Oly shoes. Wrist-wraps might be good also if you're lacking flexibility there.

- Your chest will be pulled forward from your pelvic tilt issues, so you may need to add a lower-back accessory to your routine to compensate. Adding good-mornings broke my squat/clean plateau.

- If you're really struggling to maintain posture during the day, wearing a support/weight belt under your shirt can really help.

- Start practicing form with light weight on both lifts ASAP. It can take weeks to build the muscle memory to not look like a complete retard doing them.

File: 1430974433134.png (297KB, 920x396px) Image search: [Google]

297KB, 920x396px

>>38132025
So you're doing a routine that you, a complete novice, just made up on the spot?
Read the sticky, you mong.

>>38132048
A.)Neither. The bar should be in contact with your skin before you rise, so as to be over your mid-foot for effective bar-path.
B.)Can't tell from here. Either your technique is wrong, or it isn't.
C.)Read (at least) the deadlift chapter from SS. Please.

>>38132162

Thank you for the great info, I thought you got such a pelvic tilt from sitting all day

How long will it take to fix the tilt if I stretch twice a day? I had read its bad to do ATG squats if you have that tilt

>>38132241
>So you're doing a routine that you, a complete novice, just made up on the spot?

Ad hominem (Latin for "to the man" or "to the person"), short for argumentum ad hominem, is a logical fallacy in which an argument is rebutted by attacking the character, motive, or other attribute of the person making the argument, or persons associated with the argument, rather than attacking the substance of the argument itself.

>>38132327
You're an idiot. He answered your question, read the fucking sticky.

What's a good set/rep range for the ab wheel? Just use it at the end of my workout until I feel done?

>>38132327
It's actually more an appeal to authority. His point is that you're routine is shit because you made it and you're not an expert. It's an attack on your lack of knowledge and credentials, not on your person. Now the fact that you're not an expert doesn't prove your routine is shit, and it's an inferior argument compared to pointing out exactly what makes the routine shit, but it still has some merit.

An example of an ad hominem would be saying your routine is shit because you're a pedophile. Those two things obviously have nothing to do with each other.

While doing chin-ups my legs naturally go up. Is this considered cheating? Do I need to keep all of my body straight downwards?

Help me figure out this dumb cooking question.

If I put some chicken to slow cook with something like salsa, and then toss out the salsa afterward, is the chicken's nutritional value different? In a meaningful way for calorie & macro counting?

>>38132361

No he didn't and I have.

>>38132457

>inferior argument.

Its more than inferior, its invalid, because its a fallacy. Invalid means that if you proved beyond all doubt your premise (that I am a novice) that you would still not maintain your conclusion (that my routine is wrong).

>it still has some merit

It does not.

If anyone would like to actually explain why a machine workout is bad - I am all ears.

>>38131647
sleeping 6h at night +2h nap over the day

any difference to sleeping 8h at night?

File: 1428609980723.png (32KB, 480x314px) Image search: [Google]

32KB, 480x314px

>>38132567
I'm the one who originally called you a mong.
Here, have Mark's explanation about machines: http://pastebin.com/GzRE3uKW

Also, doing cardio before lifting heavy generally limits your potential, you didn't say 3x5 of what exercise, what days of the week, how the exercises change over the days, etc, etc.
Someone who knows his shit would have explained these things.

Training to failure is also generally detrimental because as a novice (I don't have to prove you're a novice, that was literally the first thing you said after hi), you're still learning the exercises, and should be concentrating on form first, not to mention that in a well-structured routine, you can progress day-to-day with given, controlled weight increments, without tiring yourself out to failure.

I was indeed too lazy with my initial comment, but if I responded to every single stupid question here with such detail as I just did, posting in qtddtot threads would be a full time job, posting the same answers over and over again. Had you followed the sticky's advice and chosen a routine instead of doing your own, you not only would have made progress, but you wouldn't have wasted our time, either.

Are tricep kickbacks suitable substitute for tricep pushdows? Also I get a weird tingle from my right shoulder throughout my forearm when performing chinups is that normal, or should I stop doing them till I figure what's up?

File: 1375594727805.png (111KB, 1193x449px) Image search: [Google]

111KB, 1193x449px

>>38132462
No, just don't jerk you lower body around quickly. That is what could be called cheating.

Theres a red mark on my penis head. I'm not too worried because it appeared after I get a rough hj that hurt a bit so I think it's just a rash or something. What do you think /fit/?

>>38132702
Ok yeah. Thats some pretty damning evidence. I think I do need to graduate onto some free weights if Im taking this thing seriously. It makes me wonder why machines are offered so much at my gym though (in ratio to free weights), given all this.

I dont want to waste peoples time, though I do like getting answers - sorry for creating extra work - I did generally want to know if this was a case of being a bit de-optimised or like severely the wrong approach. So thanks.

do I need to count calories from protein for TDEE?

So I have been experiencing really bad pain and bloating on and off for a while now, I initially thought i was gluten intolerant so I cut out that, it went away for a while but then it came back, then I thought it might be nuts, cut them out same thing happened. I am racking my brains as to what it would be anyone else experience this?

Hey guys after about a year of lifting 3 times a week, I've started to make a diet plan for cutting.

My TDEE was 2500 and I'm cutting 500 and doing 2000 calories per day.

I feel like I'm eating more than I even was before and feel really full, why is that happening when cutting should be making me feel not close to full?

Is it because in my normal shitty diet I've been eating here and there, not really having full meals? Or because my TDEE calculator that I used was shitty?

>>38132784
Wait a few days, it's probably nothing to worry about, I've had penis rashes after rigorous sex before and I just give it a few days and it returns back to normal.

>>38132714
Tricep kickbacks are a great exercise for tricep engagement mang, as for the chin-ups, idk maybe adjust your form/stance.

>>38132910
Yes protein is no different from other macronutrients

HOW THE FUCK do I do deadlifts after doing squats (on SL 5x5)? Today I couldn't even get my warmup weight off the floor. Any tips?

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?

>>38133017
cook your eggs, please.

>>38132982

lactose intolerant maybe? get checked.

File: 1348672255974.gif (1024KB, 264x237px) Image search: [Google]

1024KB, 264x237px

>>38132857
Machines are offered because they allow people without training to feel like they're doing something useful, without intimidating them.
Since most people have no previous weight training experience, more people. More people = more money.

>>38132983
Protein is the most satiating macronutrient of all. If you've been eating more, that could explain it. Otherwise, yes maybe your calculations are off. Follow your diet for a few weeks, and if you're not losing weight, lower the calories.

>>38131692
Check form

>>38131740
I'd recommend Mind Pump the podcast, they're pretty based and give out quality info

>>38132026
Switch to DB Bench Press, if this doesn't help add slightly higher weight to the right side when you DB Bench

>>38132427
Just go somewhere you feel is challenging and that you can manage for a couple sets ie. 3 x 15 is usually pretty good for me. I suppose you could go to failure also, although that isn't a very effective transit method

>>38132982
Don't ask us fags see a doctor

>>38132983
I'd say if you are a skelly then 2000 probably feels high for you, TDEE can be a pretty complex thing to calculate so maybe try a few sources. However, if you are struggling to eat 2000 calories a day then cutting probably isn't your best course of action. Although if your goals dictate that you must cut, then do so but stick to the 2k range if it's consistent, a drastically low intake is obviously not good.

>>38132857
Machines have a legitimate purpose and can still be used in good programs as accessories, but free weights are greatly superior for building overall strength. Machines outnumber free weights in commercial gyms because they buy complete equipment packages from manufacturers and manufacturers like to include unnecessary expensive shit to boost profits. Even vaguely specialist gyms like crossfit gyms tend to give over way more space to free weights and keep equipment minimal

Can you do highly anaerobic workouts in a pool?

Right now my running schedule is composed of 2/3 quality anaerobic sprints and 4/5 recovery runs, but this is just a conditioning program (I'm not training for a race).

I wanted something with less impact on my knees and joints and I heard swimming is great for cardio, but what about anaerobic work?

If I can't I will replace some of the recovery runs by swimming but I wanted to reduce running even more.

>>38133042
>>38133039

I just realised that made me sound like a skelly but I'm 5'9" and 180lb , working in construction too. Somewhere near built fat.

But yeah, I'll stick to it for 2 weeks and see what happens, maybe because I'm not used to eating as much as protein as I did. Thanks M'lady.

>>38133000
Pls respond

>>38131647
Anyone that does PHAT - how do you integrate your cardio? Thinking of doing it on both rest days + 1 day of cardio after liften.

>>38131909
>What those numbers are no one can tell you, but they do exist.

60-70kcal/kg of fat/day

Source: Alpert SS. A limit on the energy transfer rate from the human fat store in hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13.

When should i take my pre workout? I feel the effects after just like 5 minutes but everyone says to take it 30-40 minutes prior to your workout

>>38133081
Rest more/change order of movements/do upper body accessories in between/realise that sl is incredibly generic and maybe isn't for you

I know the feel brother, I'm beginner but changed to 2 heavy squat days and 1 dl + light Squat high volume per week to get over this problem

I started last month with a bodyweight routine (I can't get to a gym until september)

Question: Do I train every day instead of 3 times a week in the meantime since it's just bodyweight?

>>38133114
Stop wasting money on cash-grabs and work on your mental discipline.

Can anyone recommend a Work Out for someone that is REALLY weak? Like "i cab 3x5 bench the bar and that winds me" weak. "Body sqats are hard" weak?

>>38132714
I used to get weird pain and sensations in the front of my shoulder when doing back exercises when I stopped dipping after i switched to a gym with a shit dip station. When I brought them back it went away. The bottom of a dip is a pretty heavily weighted stretch so it makes sense - dunno if this helps ya

>>38133139

https://www.youtube.com/watch?v=iMwJcmkD1i0

>>38133130
You most likely have shit form (if you're not a woman). Just do SS or SL. Start with the bar and progress. If you can't do the bar, start with dumbbells and progress.

>>38133120
You should be able to work out every single day if it's a bodyweight routine. Do you even get tired?

>>38133120

Download "Total Fitness" app and search for some good routines. I am doing bodybuilding and I go 4/5 times every week

>>38133000
You'll hate this, and most people here will call me a fucking idiot pussy (which is likely true) but I got to a 5plate deadlift by never deadlifting on the same day as another compound. On SS, on deadlift day I only did Deadlifts. Sitting at nearly 2/3/4/5 now and it's helped a lot to focus completely on Deadlifts when I want to do them.

>>38133153
>>38133158

I'm following this

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_warmup_.28.7E10_minutes.29

My only problem is I can't do rows for practical reasons, and I'm unable to do pullups (can't pull myself even once) and L sitting (I can't tell if I have poor form but I literally cannot bring my body up enough to not touch ground)

>>38133081
Moar rest time faggot. If that doesn't work, lower the weights.

>>38133145
I know ss, but whats SL? And if I am a woman? Would that explain why even the most basic crap seems harder then it should be?

File: image.jpg (41KB, 592x385px) Image search: [Google]

41KB, 592x385px

>>38133066
Yeah that's the way to go just experiment with how your body reacts to these things, I tip my fedora to thee, good sir

Currently been doing SS for 3 months - I had lifted a bit before that so I didn't start with the empty bar - and I'm starting to think about changing program. Problem is : SS is reccomended A LOT, and I really like the 3-workouts-a-week format.

Current lifts are :
Squat : 86 kg (190 lbs)
Bench press : 58 kg (127 lbs)
Overhead press : 48 kg (105 lbs)
Deadlift : 100 kg (220 lbs)

Bodyweight is 68 kg, or 150 lbs.

Squatting is hard, and I'm hitting a plateau on OHP and bench press. Deadlifting is fine, even though the grip is hard to maintain on max weight. General feeling is that my progression slowed big time and I'm stalling.

Thoughts ? Thanks brehs.

File: 1468641992916.png (562KB, 613x498px) Image search: [Google]

562KB, 613x498px

I'm 6'2 270 lbs. I want to get my weight around 220. What are foods that I should avoid that will hinder me? Usually dinner consists of chicken breast brown rice and frozen vegetables. Should I try removing carbs?

>>38133183
SL = StrongLifts.
Well, if you're a woman that explains it. The numbers cited on fit and recommended in routines are generally for men. Use a 10kg bar or dumbells/kettlebells.

>>38133000
Who the fuck in their right mind would consider doing 2 heavy-ass compound movements in a single day?
Forget SL: squat twice per week, pull once a week, everything else (upper body) can be done pretty much every session. Squatting and deadlifting on the same day only works if you are a newbie who hasn't even hit lmao4plate.

>>38133183

http://stronglifts.com/5x5/

It is very squat-intensive and great for beginners.

Post your height weight age? Yes, women are weaker despite what Tumblr says. Don't let that discourage you.

Replace bench with dumbbell press/flys, barbell squats with goblet squats, and progress from there till you can do the bar, and then get on a program.

Ever since I stopped playing basketball in school I've had shit posture, especially my scapula at 25.

This reflects in my exercises, I have to be extra careful of my form and even then sometimes I slip up without realizing, I think I'm slowly destroying my joints because of it.

What can I do?

>>38133218
If your in a deficit you will lose wight carbs or not
That being said I did Keto for a month and it really helped me shake bad eating habits but its not magic really do whatever diet you can stick to the best as long as it healthy

>>38133274
You're overthinking it, probably. If you're exercising regularly, not overweight, and have bad posture, consider seeing a doctor.

>>38133237
5 foot 5, 27 years, 140lbs. I can bench the bar. But the sqats I cant seem to get the hang of.

Plan on doing:
A: Bench, Row, Squat
B: OHP, Chin-up, Deadlift
Training every other day, alternating workouts.

Can someone help me match these accessories to A and B respectively?

Incline DB bench, DB rows, curls, skull-crushers, plank, ham curl, leg extension.

Would it be better, for example, to do Inc. DB Bench on the same day I do bench or on OHP days so I get more frequency on my chest? I was thinking that I should keep ham curls to dead day and extensions to squat day since legs need more time to recover, is this correct?

How do I fix my broken shoulder? It causes uneveness in all my lifts because it's more slouched than the other. I have to actively use my healthy shoulder first while benching for example or else the bar will go down on the broken side first. I've tried stretching it daily for weeks but it doesn't help. It just stays permanently internally rotated.

File: 1372266210228.jpg (5KB, 200x200px) Image search: [Google]

5KB, 200x200px

>>38133190
I personally don't think you should change programs yet. How's your diet, sleep schedule, alcohol consumption, other physical activities?

>>38133218
S T I C K Y
T I C K Y S
I C K Y S T
C K Y S T I
K Y S T I C
Y S T I C K

>>38133397
Squats are hard on people with poor mobility and posture ie. most people in the developed world. The sticky has info on how to fix common mobility/posture problems. In the meantime you could squat with plates under your heels or buy weight-lifting shoes with a slightly larger heel.

File: 1279994570559.jpg (8KB, 357x335px) Image search: [Google]

8KB, 357x335px

>>38133422
Goddamn, stupid picture done fucked it up.

>>38133412
You need a rest day. If you legitimately think you can maintain 6 days a week then just do pplpplr or pplrpplr

>>38133449
Every other day comes out to 3.5 times a week, not 6 times. And I take an extra day or two off every month or so.

>>38133473
yeah I misread my b

can't recommend the accessories but put your squats and DL as first exercise

>>38133422
Thanks for the answer.
I'm trying to keep track of my calories and am around 2k-2k2 calories per day. I'm short on my proteins though as I only get around 100g/day but not sure where to get them.

Sleep schedule is ok, I've been sleeping for around 7h a night past few weeks but I'm on holidays now so I'll go back to ~8h waking up early.
I rarely drink, and lifting basically is my only physical activity.

File: 1341122620876.png (393KB, 495x385px) Image search: [Google]

393KB, 495x385px

>>38133519
Are you gaining weight?
How confident are you that your technique is satisfactory?
Have you read SS?

>>38132563
Yes/No/Eat more chicken?

Why is +-500 calories the magic meme? If I'm trying to cut a lot of weight, what are the down sides to eating less than the -500 calorie deficit?

>>38133593
I did gain wieght but only 2 kilos overall. I've gained muscle and lost fat (overall, again).

I did not read the book, but I read a lot on fitsticky site (which went down like a week ago). I'm pretty confident about my technique, expect for squatting, but I've been working on it since recently and think it's noticeably better.

I'm especially thinking about squatting 2 days a week and DL 1 day a week, with more accessory work on the upper chest.

I'm answering quite late but thanks for the input nonetheless !

Is ginger supplementation for test a meme?

>>38131647
Does /fit/ approve of weighted dumbbell situps to build your core?

>>38134115
I was told that doing weighted situps while also curling the weights toward you is a great workout for the core, chest, and arms. True?

SL 5x5 isn't a meme, is it?

the program seems to be working for me, but I'm just wondering if that's because I'm in noob gains territory

>>38134303

It's not a meme, but I prefer starting strength

>>38134303
Greyskull LP
SL
SS
Take your pick. I prefer Greyskull, but all three are decent programes.

File: training.gif (760KB, 2544x1850px) Image search: [Google]

760KB, 2544x1850px

>>38134023
You could try the advanced novice routine from pic related, though your bench press is pretty low. You might have to start eating more, your noob gains are probably exhausted after 3 months.

Also, I strongly encourage you to read SS. I know it would have helped me tremendously, had I read it sooner.

If I weigh 75kg and i'm 1.73~ cm tall, and i'm cutting, how low can my maintenance get after a couple of months? I was eating 1500 calories a day but eventually my weight stopped changing, is 800-900 too little?

Is doing 1 mile of cardio 4x a week a waste of time (too little) or is that enough to maintain heart health?

>>38131715
lol what is these meme science?

when you're eating lower carbs you'll flush water weight, when you're eating higher carbs you'll start getting more water retention

>>38134447
>800-900

You mean that's your cal deficit?

If so then its pretty solid. People will tell you that you don't need to go lower than 500 but that same people are either still fat or have a fast metabolism and are lean year round.

>>38133218

>Should I try removing carbs?
No.

Keto (and IF) is the memest of meme diet fads on the fitness industry atm.

>>38134510
No, my daily intake lol. I calculated my maintenance and it was something like 2k, so I was eating 1500 a day for a couple months and dropped like 12kg. Recently it stopped working, so I went down to 800 calories a day, but some people tell me that's too little and will just fuck my metabolism?

Trying to get rounded hips and a big, perky butt. So far I have: squats, hip thrusts, lunges, limb raises.

Anything else I can add for variety?

Am I really supposed to eat 254g of protein when cutting?
I can barely reach 180 when bulking.

>6 feet and 1.622 inches
>(187 cm)
>169 lbs
>(76,5 kg)
169 × 1.5 = 253.5

Am I retarded, guys?

>>38134609
A vagina

>>38134618
It's a percent of your LEAN body mass, so if you are 100 lbs with 20% BF, then use 80 lbs. Also, 1.5x is probably too much. Go for 0.8-1 grams

File: image.jpg (54KB, 640x636px) Image search: [Google]

54KB, 640x636px

>>38134661
Already have one, was looking more for exercises.

>>38134582
Have fun trying to fix your metabolism and crawl out of the rebound cycle lmao.

As the dude said. 800 cal DEFICIT is solid.
If that's below 1500 then you gotta up your activity level so that your TDEE minus the deficit is ABOVE that.

>>38134609
Genetics x F
7 days a week twice a week.

>>38134618
>*1.5

lmao
What are you? Training for olympia?
I know no one that needs that much protein. Not even taller, heavier fellas who actually compete.

>>38134618
it's supposed to be 1.8-2x your weight in kgs (lean)

Putting in my new weight doesn't appear to be changing the calorie goal in MFP. It'll update itself once I reach that point, right? I mean I haven't lost a ton yet, but I just noticed I'm pretty sure it's the same as when I started.

>>38134008
More loose skin, difficulty conforming to calorie restriction long term due to increased hunger, greater chance micro and macro nutrient defiecency, hormonal imbalance among others. No short cuts fatty. Good luck and read the sticky

File: me.jpg (2MB, 3668x3248px) Image search: [Google]

2MB, 3668x3248px

I need some advice on whether I should cut/bulk or just continue.
I'm 6'4 and 183 pounds. Currently on maintenance level. I had been cutting for a little over a month where I lost about 3 pounds, but I went to maintenance since I wasn't progressing.
I have been lifting for almost 2 months now, doing Reg Parks.

>>38134694
But isn't my maintenance affected by my metabolism? I've been cutting for a couple months now and it seems like eating 1500/day doesn't make me lose or gain.

>>38133143
Absolute nonsense

>>38133190
I'm guessing you should eat more - my progress was kinda like this until I got my nutrition sorted

>>38134799
didn't bother reading past first line, you should bulk.

>>38134799
a. losing only 3lbs in one month and stopping because you aren't progressing is a sign that you're doing something wrong. You don't switch to maintenance, you figure out what you're doing wrong
b. set you goals. There's really no point in doing a strength program if you're not eating to support it. Should you always be lifting? sure, but doing a strength program on a cut and expecting results is retarded. If you want to grow muscle and strength, you have to do it on a caloric surplus. If you want to lose weight, the best you can hope for is maintaining your strength. Pick one, do it right (diet included) and stick with it.

Will fasted cardio really allow me to cut fat on a bulk? Seems like a bioscience memery to me. Still a novice in that my stats are 105/150/195/255 if that changes anything

>>38134978
it probably does have some effect but not enough where you'll notice it. Try it out and find out.

>>38134893
>>38134955
Thanks guys, I guess I'll get bulking.

>>38131647
I get roughly 60g of protein from chicken breast on a workout day, and a bit more from rice and joghurt (although not a whole lot).
I go lifting after work, 10pm at night, and after that I go straight to bed.

Should I drink whey or casein after the workout in that case?

>>38134694
>>38134700
>>38134666
Thank the gods.

>>38135059
timing doesn't matter, just get all the protein in.

>>38135083
Okay, I should be slightly over 100g on a workout day then.

>>38135097
how much do you weigh? are you a grill? manlet? 100g seems pretty low

Yesterday I hit the gym for the first time. Was looking forward to DOMS and although I got some muscle weakness all over (can barely lift my noodles to the desk to type this) I don't have much soreness EXCEPT in my join areas. When I extend my arm, I feel it around the area that connects my bicep to my joint for example.

Is this DOMS or is it strain on my connective tissue?

>>38135163
delayed means delayed. You'll most likely feel it tomorrow and then full force the day after that.

>>38135148
I'm overweight and not very fit. 185cm with very little muscle, lean mass of ~80kg or maybe 85kg.

>>38135163
My first time I didn't feel DOMS until the second day after.

It was not fun; I literally could not walk or get out of bed without getting really fucking awful cramps. I didn't go to class that day or the next.

Unsure if I just really hurt myself from squatting wrong (don't think I did but who knows) or what

>>38135195
yeah, 100g is probably too low. do at least 150.

>>38135227
Why? 80x1.2 is 100. I'll be over that anyway from the rice.

>>38135249
not this guy>>38135227 but where did you get the number 1.2?

>>38135275
0.8 for maintaining
1.2 for hobbyist athletes
1.5+ for serious athletes

From the ministry of health.

>>38135249
not sure what formula you're using but using american units it's .8 to 1g of protein for lean muscle mass. I doubt you're close to 50% fat so 150g of protein is a good place to start.

Man I'm seeing so little progress, then I see guys that get shredded in a year.

Do I really have to roid up? I'd rather avoid that but I don't want to spend 6 years to get my target body.

>>38135293
>ministry of health.
lol, pls stop. Don't listen to them. The only ministry of health you need is the fucking dancing dinosaur on the front page. Please go read the sticky now.

>>38135320
>Do I really have to roid up?
no
>I'd rather avoid that but I don't want to spend 6 years to get my target body.
then roid up or change your target body

>>38135293
The dude >>38135333 got trips, I'm like 98% sure that supersedes the ministry of health's recommendation.

>>38135349
trip trips. That's 100% sure it supersedes

>>38135318
>.8 to 1g of protein for lean muscle mass
Then it's even less, more like 80g of protein. Going up to 1.25g per kg of lean mass seems more than sufficient.
>body fat
Something between 30-40% at 124kg.

>>38135374
>Then it's even less
I thought I kinda implied it but that's in pounds m8. .8 to 1g of protein per pound of lean muscle mass. If you weigh more than 80kg, you should be eating more than 100g of protein.

>124kg @ 40% body fat
yeah, you should be eating around 150g+ of protein.

Anyone know of any major downsides to drinking lactose-free milk compared to regular milk?

I'm somewhat lactose intolerant; I just can't have a bowl of cereal's worth of regular milk every day, but a bit is fine. I've been buying lactose-free milk in bulk for awhile now but have always wondered if there's anything shitty about it compared to regular milk.

Cause like lactose-free milk is
>sweeter
>lasts longer in the fridge
>thus easier and more justifiable to buy in bulk
>also doesn't give me awful shits if I have it consistently.

>but it is slightly more expensive but fuck it whatever

>>38135422
>I thought I kinda implied it but that's in pounds m8
And our calculations are in kg. And the guidelines say that 1.5-1.7g per kg of lean mass is more than enough.

How feasible would it be to slowly improve my lifts, even on a rep by rep basis, whilst on a slow cut of -200 ish calories?

>>38135554
how long have you been lifting

if you're just starting out, could happen

>>38135450
look, you're coming here for information and I'm telling you 100g is too low, do with it what you want, clearly you know better.

>>38135554
>>38135590
for a beginner, feasible. If you've been lifting for a while, not likely.

Can I run the same routine for awhile? I'm starting 5/3/1 today and I'm just curious how many times I should go through the 4 week cycle.

>>38135752
>you have to believe everything we say and can't question it
"No"

Can I roid for a short while just to get help when starting out or would that cause health problems?

>>38135879
then why come here and ask for help?

>>38135844
>Can I run the same routine for awhile?
you can run it until you stop progressing

>>38135895
roiding probably doesn't work like how you think it does.

File: I didn't ask for this.jpg (46KB, 625x466px) Image search: [Google]

46KB, 625x466px

This is /adv/-tier but I like /fit/ a lot more.

>One of best friends broke up with his gf
>Prior to this I told her in a friendly way that she got fat, with greenlight from friend
>She's almost back to her prime
>Next week she's invited me to the seaside to share her tent.
>mfw

Wat do?

This is a legit question and I'm not fucking with you

I masturbate a lot (once a day, sometimes twice), do I have to take that in account when calculating my protein intake? I heard you lose zinc too whenever you ejaculate but I couldn't find any numbers for it

>>38135929
>then why come here and ask for help?
I have no problem with suggestions and proper information, but "lol forget official sources" and "it's in the sticky", let's just say I won't take replies like that too seriously.

>>38135958

>Best friend

You answered your own question, if you really want to fug this bitch do it behind his back (chances are she is getting back at him so she might tell him though).

If you want to start something with this bitch tell your friend beforehand and ask for blessing.

what exactly is animal m-stak? i read all the ingredients and reviews, but still have no idea what it's actually classified as.

>>38135958
how much do you value your friend? how hot is she? would banging her be worth risking your friendship? Would you rather live with regret that you didn't do it or regret that you did it? Personally, I try not to say no when I want to say yes.

>>38135752
I've been lifting for a little while but my stats are still beginner tier on symmetric strength due to me being weak.

In 5/3/1 when you add the weight and recalculate at the end of the cycle are you adding weight to your 1rm that you base the rest of the lifts off, or are you just adding weight to the lifts?

>>38135971
>but "lol forget official sources" and "it's in the sticky", let's just say I won't take replies like that too seriously.
then you're a retard. "Official sources" are literally the worst place to get your dietary guidelines from. The sticky is legitimately a solid source of information. Like I said, do what you want, you clearly know better you retarded fatass.

>>38135958
If they're done then they're done mane. Both you and she are free to fug whoever they want.


srs now. If its your bestest best bff5ever then you should either discuss it thoroughly with him or simply not do it.

Also how hot is she?
Like 9/10 ?

>>38136030
>I'd rather take my advice from a Mongolian fingerpainting forum
Good for you.

>>38136014
then it's not very likely. Look, get your priorities straight and take one step at a time. Are you too fat? lose weight. Once you got that fixed, start working on gaining strength and muscle. Or do it the other way. Gain strength and muscle and worry about losing weight later when it's easier.

>>38136055
attaboy. I hope you enjoy your journey to not making it. Fat people like you who come here asking for help and then fight against it are the worst. I literally hope the worst for you and how you don't make it.

My breakfast for the last few days has been noodles with 2 fried eggs and a carrot, am i doing it right? (just trying to get more fit in general)

>>38136092
no
>drop the noodles
>eat the eggs hardboiled
>add a solid source of protein

>>38135984
>>38136008
Well it was the longest relationship both of them ever had. We're all young, oldest one of us 3 just turned 21.

>>38136037
More like a 7, but we're incredibly close, known each other for 5yrs.

>>38136115
>Hardboiled
>Not omelette with canned mushrooms and whatever else your heart desires

Jesus. Just don't bathe the god damn eggs in oild and you'll be fine. I have to agree that fried is bad tho.

>>38136116
>7
probably not worth it. A good bro would bring up that she invited you and then play it from there. He might even encourage you to go to see if she'll do anything. Be weary if he says yes, he might just be putting up a front.

>>38136145
I mean I guess if you want to get fancy, but I like hardboiled eggs just fine.

>canned mushrooms
fucking disgusting. Just get them fresh.

>>38134799
Bulk. Do GSLP instead of reg parks

Can I be swole without gear?

>>38136252
To an extent

I want to start lifting in a gym, but I have literally no idea what to do.

Like I have no idea where to start, I've seen form for exercises on youtube but have no confidence I can do them correctly.

Should I ask a trainer? Will they give me an introduction guide?

>>38136308
read the sticky

>>38136291

Can I be like this guy natty?

https://www.youtube.com/watch?v=2Nxct9Sqdn4

>>38136308
Someone link this poor sod to a dumbed down version of Starting Strength.

Look up for
>squat
>bench
>row
>overhead press
>deadlift
and ask the gym's trainer to see if you're doing them correctly for the first couple of times.

That's all there is to it.

I feel like I am getting sick with flu, I want to go gym bad but at same time do not want to make it worse, to go or not?

File: 1281212569490.jpg (47KB, 406x347px) Image search: [Google]

47KB, 406x347px

Okay so this is really stupid.

Last week I started doing squats for the first time ever, and being the retard that I am I assumed "start with 45lbs" did not include the bar.

So my first time ever I loaded 20lbs on each side and squatted 5x5. I did this 3x last week. Realized my mistake recently.

The thing is, I didn't feel any pain, it wasn't too difficult, and I didn't fail any reps.

Should I continue on from this weight or should I start over again with just the bar?

>>38136348

Ok but what about gym etiquette and stuff like that?

How can I tell when something is free and I can use it?

My neck feels uncomfortably strained when I bench press. What am I doing wrong?

>>38136385
good form? just keep going

it's not too unusual to be that strong untrained

>>38136361
Don't be the twat that makes everyone else ill
>>38136385
continue

>>38136389
if it's in someones hands, you can't use it i'm afraid

>>38136361
fucking stay home, don't be an infectious asshole.

Besides the flu is gonna fuck you up and your lifts will be shit.

>>38136420

anon pls I'm literally sweating at the thought of stepping in

If someone's actively using it, then don't use it. If somebody's shit is right next to it then don't use it. If there are weights on the bar than don't use it unless it's been a while and it's clear the dude left and he's an asshole. If you're uncertain, then just ask somebody nearby. Not even terribly egregious to ask somebody how much longer they'll be using a piece of equipment.

>>38136116
don't say no when you want to say yes unless you don't want to/can't live with the consequences.

>>38136455
Usually people leave stuff on the machine, a bottle, hoodie etc. If nothing is on it, ask someone near by 'is anyone using this' if not, you're free to use it.

>For each gram ofcarbohydrate, your body needs toholdonto 3 grams ofwater.

How accurate is the above? Would this be on top of the water already retained by creatine?

Would putting on a kilo due to retention be visibly noticeable at 15% bf?

How can you quickly drop the retained water?

Is lifting going to reduce my lifespan?

>>38136385
most people can squat more than they think they can. You should have started off by figuring out what your starting weight is, which probably would have been higher.

I would say start over and figure out what the weight is. Start from where you are, add 5lbs and do 5 reps. Did you finish them? Add another 5lbs and do 5 reps. Keep doing this until you fail to do 5 reps. The last set you were capable of finishing is your working load. Use that for you next work out to do 5x5.

>>38136477
Your body can retain about 2.5kg iirc, and you can lose it all in under a week
>>38136487
Only if you do it severly wrong

>>38136513

Define severely wrong

>>38136477
>Would putting on a kilo due to retention be visibly noticeable at 15% bf?
probably
>How can you quickly drop the retained water?
drink a shitload of water. Not even trolling.

>>38136487
life reduces your lifespan. Would you rather be young fit and attractive or live a long as time with your twilight years being a senile useless invalid but hey at least you're 120?

>>38136520
you drop the weights on your head or chest

>>38136400
>>38136412
>>38136501

Thanks brehs!

>>38136520
https://www.crossfit.com/

>>38136529

I'd rather not die at 50 from an heart attack, since that's what kills men the most

>>38136555

Ok but I'm looking for the truth on lifting, I wouldn't mind doing cardio but everyone says cardio kills gains

>>38136567
read the fucking sticky

>>38136567
In the long term, and with decent form lifting will never reduce your lifespan.
Heart issues you mention are congenital land you should consult your doctor beforehand if you are this worried

>>38136567
>I'd rather not die at 50 from an heart attack, since that's what kills men the most
yeah, fitness usually doesn't promote heart attacks...

I finished week 4 of couch to 5k yesterday and ended up getting shin splints. Is there anything i can do to help get rid of them aside from taking a week off from running? Also should I repeat an earlier week once I've healed before progressing?

I honestly feel retarded asking these questions, but I'd rather feel retarded than hurt myself further.

Where do you get unflavored whey online? Or what kind do you get? The ones I've found all look either expensive or sketchy

recently switched to a home gym
barbell, rack, dbs.. and a pullup bar.

missing out on facepulls, and lat pulldowns

suggestions for replacements I can do with this setup? (obviously pull-ups/chin ups, but surely that can't be the only way to work my lats?)

Any of you have a spinal fusion here?

Have you noticed any difficulties with lifts?

How the FUCK do I eat more?? I'm doing IF and aiming at a 500-700 deficit, but at the moment I'm comming over a 1000kcal deficit which is way too much... but I literally CANNOT get more food in me. I was eating such a crappy, junk-food and candy dense diet before that merely cutting that crap puts me at a huge deficit. On healthy food and I get around 1700-1900 kcal, 2100 if I really go heavy on the carbs like to the point of bursting, and I'm afraid I'll lose muscle mass. I even get dizzy sometimes...

I don't have a blender, what do you eat with whey ( flavor strawberries ) ? do I get skimmed milk and squash a banana ?

>>38136641
Naproxen
>>38136645
Why would you want such a thing
>>38136660
get a large elastic stretch band and use it for facepulls, do rows for more lat work.
>>38136677
Milk
>>38136679
Whey + milk, unless you don't mean whey powder

Can someone remind me of the size vs density routine?
Something like high rep low sets = size
And low rep high set = density
Is that it?

what does the term 10pl8 e.g. stand for?

So how many pounds of muscle does fit agree on that someone could gain in a single year? Someone that isn't near their genetic limit

File: dhb-Flashlight-Thermal-Padded-Bib-Tight-Cycling-Tights-Black-NU0118-1[1].jpg (11KB, 430x430px) Image search: [Google]

11KB, 430x430px

Can I wear cyclist overalls in the gym if I'm wearing sweats over them ?

pic attached

>>38136327
Depends on genetics and insertions. It's not completely unreasonable though with a lot of time training.

>>38136694
>Milk
Lactose intolerant. Lactose-free milk tastes like shit. But thanx anyway.

I've never done a regular pre made routine but I've gotten my lifts to 1/2/3/4 over the past year. Should I start with a novice routine since I've never done one or do an intermediate one? I cannot add weight to my lifts every workout so I'm leaning towards intermediate.

>>38136716
lmoa10pl811?! means 10 plates on the bar, 5 per side at a standard 20kg/45lb per plate
>>38136730
you'll look like a fisherman, so don't

>>38136754
try non salted nuts
>>38136756
Intermediate

>>38136641
lose weight

>>38136645
now whey from amazon

>>38136677
peanut butter?

>>38136694
>Why would you want such a thing
sometimes you don't want to add garbage flavors to your shake.

>>38136727
a year? maybe 30-60lbs?

>>38136756
do intermediate

File: 1345234299767.jpg (16KB, 283x288px) Image search: [Google]

16KB, 283x288px

>>38136555
Tip top kek

>>38136645
myprotein.com if yurop. If not, I have no idea, though they are present in the US, I think.

>>38136677
Sweet, sugary foods after filling, salty foods.

>>38136727
Highly variable. (genetics, present state of fitness, muscle mass, sports past, etc, etc)

I just superliked a girl from my uni who I just met on Tinder & I'm already feeling my test levels increasing.

What exercices should I do at home right now to get the most out of this test boost?

>>38136806
deadlifts

File: 1370713152854.gif (1MB, 312x176px) Image search: [Google]

1MB, 312x176px

>>38136764
>>38136716
No. 10pl8 would be 10 plates on each side, but that is just stupid, nobody lifts that much.
If it would be 10 plates altogether, no one would ever say 1 plate, which they do.

File: Greg'TakeWhatYouCan'Puciato2.jpg (59KB, 358x559px) Image search: [Google]

59KB, 358x559px

what does a skinnyfat need to do to look like this? what program? how long will it take?

>>38136782
>try non salted nuts
>>38136788
>peanut butter?

Niggas I'm already eating a shit-ton of those! Like at least 400-500 kcal is from nuts alone! What do I do???

>>38136799
>Sweet, sugary foods
I'm CUTTING for the love of Christ....

>>38136806
Bench or deadlifts. Chinups if you lack the equipment for the aformentioned. Push-ups oif you don't even have a chin-up bar.

>>38136764
what does the 8 stand for, or where u got those 45 lbs?

>>38136835
once you go past 5 plates it actually becomes total weight

>>38136736

What are insertions?

I'm new to lifting and quite enjoying it actually.

I get days where I have a good workout and want to go again the next day. But would this mean I don't get enough rest?

I don't have arm/leg days. Just overall body workouts. What can I do?

Think I'm still working off body fat a bit, so would running/swimming on off days be ok?

>>38136836
>any beginner strength program
>depends on how much you weight but you can and should lose 5-10lbs a month, and then tack on another 6 months for bulking, then a month or two of cutting. So like one year

>>38136837
start adding butter and oil to shit then. And you can eat garbage and cut. Cutting just means you don't go over you budget. If you have to eat a couple of twinkies to close the gap, then eat those twinkies.

>>38136848
pl8= pl(eight)=plate=each plate is 45lbs

>>38131647
I've been doing SL for about 6 weeks now, I'm starting to feel a twinge pain in my right shoulder - I can do the "right hand on left shoulder raise arm up to face" with no pain, but if I try to do the stretch/flexibility test where you put your right arm behind your back and your left arm above your head and try to touch fingers in the middle of your back it causes a lot of pain. I feel the pain when I'm doing OHP movement

I've really been focusing on form, keeping my core tight, going slowly from chest to top - shrugging my shoulders at the top.

I've also been riding my bike a lot recently using only my right hand which may have contributed.

I think I may have shoulder impingement, and I don't want it to get worse and make me stop lifting. Right now I think I'll stop OHP until it heals (how long should that take - it's not that bad right now, only feel it when I'm doing OHP motion)

Any tips to make it heal faster? Should I ice/heat it?

Should I be taking advil/ibuprofen etc around the clock?

tldr; help with shoulder impingement

>>38136889
>If you have to eat a couple of twinkies to close the gap, then eat those twinkies.
There is a God...

>>38136864
the way your muscles transition from one to another.

>>38136886
rest days are rest days for a reason. Yes you can lift back to back but you probably benefit from not doing so. Cardio is fine on off days but it can hold your progression back.

>>38136895
>Any tips to make it heal faster? Should I ice/heat it?
>Should I be taking advil/ibuprofen etc around the clock?
these don't heal the injury, they mask it the symptoms Don't fuck with injuries.

File: 1331321722488.jpg (24KB, 500x468px) Image search: [Google]

24KB, 500x468px

>>38136837
What so you want me to say? If you've got enough protein, there's no reason you can't eat sweets, especially if you can't eat enough.

>>38136862
Why, if using it one-side works better? It would seem to me this can only cause confusion.

>>38136864
The location on your body where bone meets sinew, or sinew meets muscle. (AFAIK)

Does bi- or polyphasic sleep cycles work with lifting or does it destroy gains like too less sleep?

>>38136889
this gives me hope and a goal. I thank you, ser.

>>38136915
Thanks for the response.

Hold my progression of what back? Gaining muscle mass? For now I think I'm at about 17-18% bf, so still looking to lose the last bit of stomach fat I've got (what's a good aim, 10%?)

>>38135442
anyone?

File: 1309795281130.jpg (666KB, 3060x1628px) Image search: [Google]

666KB, 3060x1628px

>>38131647
Fucked my lower back two weeks ago on the leg press (yeah first problem is the leg press but theres only a smith machine in the shitty gym)

Anyways I've felt some pain since that, but it's subsiding, only when I brace I feel some pain on the lower right, am I fucked or should I give it more time?

Also if I may add, I feel some "lightness" on the right side so my hipocondriac side is screaming hernia or some other serious shit

>pic unrelated

http://www.straightforwardfatloss.com/diet-break-guide-get-leaner-more-calories/

Is this a meme? I've done it once before and it seemed to do wonders for my plateau.

TL;DR version
>You should take a 7-14 day break from a deficit every 10 weeks if you're between 15%-25% BF.

>>38135442
I can't recall seeing anything abhorrently wrong with hedgehog milk

>>38132982
How about dairy and milk? Have you tried a couple weeks off?

>>38136944
well first, running has a very minor effect on weight relative to diet. Second, if your goal is losing weight, you're essentially managing energy. Is maintaining your muscle mass more important than losing weight faster? If you're still making strength gains, cardio can affect your lifts. You won't know what works for you until you try it.

Should I stretch for warm ups or should I just start with lower weights?

>>38136965
does it have calories? does it have proteins? How do those compare to regular milk? it's not rocket science.

>>38136967
don't fuck with injuries.

>>38136976
memery. Usually plateaus can be fixed by reevaluating what you're doing and correcting the lies you got comfortable telling yourself.

>>38136641
Don't forget to strech (not like a madman, but some light stretching before, and a bit more after since you gain some range because your muscles are warm, but don't go crazy) also painkillers i guess

>>38137034
you should have always been warming up with lower weights

>>38136976
Not a meme. Very click-baity article though.

>>38137054

Yeah I mean in addition to lower weights

>>38137035
I'm not doing any gym work since then, my question is for people who have been to snap city and the likes, if I should run right away to the doc or maybe se if two more weeks or so the pain subsides and slowly increase from there?

>>38137068
it's not necessary

>>38137035
>correcting the lies you got comfortable telling yourself.
I wasn't aware a food scale could lie.

>>38137084
yeah, because that's totally what I meant.

>>38134410
Just got back from working out and eating, thanks again for the input man, helps a lot.
I'll try to get my hands on SS, even though it's not the cheapest book

>>38137103
Look man, I was losing weight steadily and stopped around the 10th week. I lift 3x a week and measure my food to the 10th of an ounce. I eat 1550 cal/day.

I'm not measuring incorrectly.

>>38137118
>even though it's not the cheapest book
it can be had for free at the bay of pirates.

friends, ive been having moist nightmares for a little while now, i usually displease the angels once every two or three days but some times i touch the wand of sin two three times in a span of twenty four hours.
Ive not had many slumbers in which my desires take hold of me in the past decade of my post pubescent life.
In addition to that, every time I battle the serpent, I get some venom being ejected from the eye of the blade I wielded

**Semen discharge ive not been having up to recently taking place in my sleep and after touching myself. what is causing it and how do I proceed? I think Ive seen something about this on here before but i dont remember enough about the keywords to look for it and i cant seem to google the right thing either**

>>38137127
I never said you were. You sure are a bit defensive tho

>>38137118
bookzz

>>38137145
then you effectively didn't give me an answer in the first place.

I went from 205 to 178 and have gotten stuck here with about 20% BF. I've been eating the same amount of calories and been lifting: What changed?

>>38137005
I don't really have muscle mass. I feel I am starting to gain some after my mind that of training, but I think losing the weight is probably the better focus for now.

I've cut out sweets and things, only as a treat. And cleaned up my eating, so hopefully that and lifting/exercising will lost the fat and then build the muscle.

Talking of the whole cardio kills gains etc, does that mean most people on here don't warm up?

I usually do at least 5 minutes on the cross trainer before I do anything else.

I WANT TO BE BIG BROS

I WANT TO BE FUCKING BIG

File: 1312058668960s.jpg (2KB, 126x97px) Image search: [Google]

2KB, 126x97px

>>38137207
that's not a question

>>38137207
gotta eat big to get big cmon

File: 1445641056624.jpg (79KB, 634x464px) Image search: [Google]

79KB, 634x464px

>>38137166
Your bodyweight. You weigh less, you gotta eat less. Haven't you read the sticky?
Not the guy you're replying to, though.

How easy is it / is it possible for your chest to be too forward when doing a low bar squat? I'm trying to insure my back is straight but I'm worried I may be over correcting.

File: 1469350617306.jpg (44KB, 470x317px) Image search: [Google]

44KB, 470x317px

>>38137291
Everything is possible. If your chest is too forward, you might overextend your lower back.

Film yourself if you're unsure.

>>38137166
>then you effectively didn't give me an answer in the first place.
then I say it again since you missed it the first time
>Usually plateaus can be fixed by reevaluating what you're doing

Is GOMAD legit?

>>38134410
>>38137134
Thanks again brehs, I'll read it, but I still have a question since I started eating more like a week ago.

How much weight gain should a novice/advanced novice aim for ? I've heard 500 grams per week, or 2kg per month, is a good goal. Gaining more would mean gaining less muscle and more fat.
Thoughts ?

>>38136799
Thanks for the website brosky protein is good price

File: 1459006808543.gif (2MB, 500x300px) Image search: [Google]

2MB, 500x300px

>>38137526

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?

>>38137141
>>38137141
>>38137141
I need help brothers, i fear for my well being

Alright so popping my joints feels good. Knuckles, back, neck, toes, etc. I know cracking is just popping bubbles inbetween the bones.
So I gotta know, are chiropractors quack doctors? Is alignment stuff bull?

On a side note, i saw some travel show where they went to a middle eastern steam house. Little arab dude lays you on your back and hops around on you like a money cracking every joint in your body. I want to try it. Costs like 5 pennies there.

>>38137521
for strength gains, yes

>>38137591
short answer: yes and no. Long answer: It doesn't affect it enough for you to worry about it.

>>38137642
kinda the same answer. Some are quacks, some are legit.

How can you tell if you've bought fake protein powder? I ordered some bulk whey and it doesn't really taste like anything, it doesn't have that weird whey aftertaste which is unsettling.

Is training for a half marathon possible without loosing those sweet gainz?

File: 1469708164899.jpg (70KB, 480x813px) Image search: [Google]

70KB, 480x813px

I can't lift for a couple of weeks. I started couch to 5k because I finally need to do some cardio. Should I recover today if I ran yesterday? I've got some energy to burn, but don't want to fuck up my ability to make cardio gainz by doing too much

>>38134609
Weighted step ups, weighted stair master for intervals, plyo jumps

>>38131647
My physiotherapist told me that my left shoulder is weak (I went after feeling rotator cuff pain), how can I strengthen a weak shoulder?

>>38137871
Try this mate, you can adapt it to be more demanding, but the purpose of low weight is to target the muscle groups that form the rotator cuff

http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf

should my over head press be progressing faster than my bench?

lifting for 9months
85kg 6"1

85kg 1rm bench
70kg 1rm OHP

chest is monday and friday, shoulders is only tuesday

>>>38137938
>>>38137938
>>>38137938

new thread

>>38137350
>>38137266
The thing that confuses me is that my TDEE hasn't even fluctuated by 200 calories, so by all logical sense I should still be at a deficit when eating 1550 cal/day

So I've been doing Deadlifts 5x5 routine for a couple of weeks now. I really only started it because my friend told me about it and I didn't know any other routines. Will this routine also help with toning? I want to build strength but I want to also feel good about my look. Is there anything I should add to the routine to tone my abs for example? I already do curling so my arms are already pretty toned (like a ball).

>>38131665
I had a similar situation with my lower back but on my right side. Doc gave me muscle relaxers, anti-inflammatory and told me to relax for 6 weeks.

>>38137980
No, it should be much slower

Your OHP is qutie high compared to bench, are you sure you're not push pressing it?

File: ManBREAST.jpg (1MB, 2448x3264px) Image search: [Google]

1MB, 2448x3264px

>>38131647
Do I have potential /fit/? I've started lifting at home and plan on going to the gym every morning.

File: 1458508177479.jpg (23KB, 352x356px) Image search: [Google]

23KB, 352x356px

>>38138265
>claims to have lost weight
>TDEE hasn't even fluctuated he says
>wondering why he's plateauing
>mfw

>>38138726
>plan on going to the gym every morning.
please read the sticky

best foods to binge eat while cutting without getting a lot of carbs? I want to eat a lot because im craving carbs right now so bad from a long workout but i dont want to ruin my cut

As a novice, how important is it going to be to stretch and warm up? I'm doing SS and if I don't stretch or anything I can wrap up my whole workout in about half an hour which I definitely like.