QTDDTOT

>>38224433

I'm doing the greyskull LP routine. My gym doesn't gave micro weights so rather than going up in 1KG increments I've gone up in 5s and made sure I can go for reps on my last set. Is this optimal?

>>38224937
Buy microweights and take them with you. It's what I did when I was on a beginner routine.

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ayyy should i go to the gym every other day and cardio on off days?

when am I supposed to rest?

Also, how to get a fat ass?

>>38224955

Inb4 gym asks him to stop stealing "their" weights.

>>38224937
Its not exactly optimal but I wouldn't worry too much about it, if you wanted the absolutely most optimal routine you'd be doing SS and then switching to a bodybuilding routine once you hit 1/2/3/4.

>>38224959
What are your goals besides getting a fat ass? If your trying to lose weight then I'd suggest doing cardio daily if you can stomach it (as long as its 4+ hours before or after a lifting session).

>>38224433
How about you just fucking go to a doctor, not diagnosing something thats wrong with your abs will hold you back WAYYY more.

>>38225044
I've been to a doctor faglord, as I originally thought it was kidney pain, but they said it's most likely a muscular problem.

That's why I'm asking what exercises I can still do that don't use my abdominal muscles at all.

>>38225064

I'm not the one leaving out information moron, and if your regular doctors don't know whats wrong then you should go to a sports doctor.

>>38225116
Yeah, but you are the one trying to answer a question I didn't ask.

>>38224937
wrist weights
r
i
s
t

w
e
i
g
h
t
s

seriously, buy that shit and tie it up at the end of the barbell to match the weight specified in whatever routine your doing.
You can even get them online.

>>38224959 (You)

I foam rolled using a barbell with 1kg on each side , is it safe for my spine ? Or should I invest ?
I felt good and the tightness went away .

>>38224433
is SL good

>>38225249
SL is a crappy SS.

>>38225249

Why are people so against SS? SL is only good for getting your form down slightly faster than SS but that goes away after like fucking 2 weeks. Just do SS ffs.

>>38225335
Because idiots on /fit/ think SS is a meme

>>38225370
The memers pushing that SS is a meme have made a meme out of something that wasn't a meme originally

>>38225390
Operating on 12 levels of meme right here

>>38225429
It's true. "SS is a meme" is a meme in of itself.

what's SS

How do I do weighted dips and chins? Do I need a special piece of equipment to hang weight off of me?

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Footwear in the gym showers. Yea or nay?

Also, how important is it to hit the gym around the same time every day? Is it going to fuck me up if I go at 20:00 some days, then 07:00 others?

Guess I'll change to SS then.

>>38225576
I been thinking about using my fleep flops. good idea.

Also yes it's good to go at the same time. I always start my workout at 5:30am or so after morning routine and it works wonders.

>>38225576
The only time it's acceptable to wear flip flops.

>>38225471
What is the sticky.

>>38225493
Yes. It's called a dip belt.

>>38225064
Simple: don't work out. You won't lose much and what you do lose will come back fast.

where's the best place to get fractional plates? I just weighed my bar and it's only 39 lbs, which is really fucking with me

>>38225471
An overrated beginner program that isn't as good as GSLP

>>38225493
No need for a belt, you can just hold a dumbbell between your ankles.

>>38225685
stop being so OCD

>>38225668
My cheeto fingers

How do I get JAHOOOOCEEEY delts?

>>38225714
no

>>38225685
go to homedepot and buy some chain

>>38225685
Your scales are juts as likely to be wrong

>>38225576
>Also, how important is it to hit the gym around the same time every day? Is it going to fuck me up if I go at 20:00 some days, then 07:00 others?
consistency is key. I mean, you can be the type that doesn't need a routine to stick with it, but if you get accustomed to hitting the gym the same time, it becomes hard for you to break that habit.

>>38225742
OHP heavy

How can I accurately weigh myself? Last doctors visit I was weighed in at 3 lbs lighter than my home scales say, measured on same day

>>38224959
>>38225044
I want a thicc lower body so I've been eating a lot and doing deadlifts, squats, and glute bridges.

I don't want to get a fat, so if I end up cutting, will I lose my lower body gains if I still maintain the same weight, sets, and reps? Would cardio thin out the lower body?

Also do the oats really help? Or is squats and oats just a meme?

>>38225493
go to homedepot, buy some foam tube (like the kind for pools, they also sell it as a door insulator or some shit), buy some chain, buy a carabiner, and presto, you got a cheap dip belt.

>>38225743
google "fractional plates" and enjoy paying at least $50

>>38225576
Gym timing doesn't matter, as long as you manage to get a meal in you within a few hours after you go. The most important thing is accumulating weekly lifting volume.

>>38225743
kill yourself

>>38225780
your weight fluctuates throughout the day m8. You can buy a better scale (pay more) if you really care that much about a few pounds, but the most important thing you want from a scale is consistency. If the scale you have now gives you consistent values, it's good enough to track change over time.

Does anyone believe the have acquired homosexual tendencies? If you have, would you attribute it to lifting or posting on /fit/?

>>38225920
define homosexual tendencies

>>38225920
Are you the guy who I made eye contact with today at the gym and then had a brief moment of sexual tension?

>n-no homo

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Someone from a prior thread said I should not take my fish oil capsules (EPA 225mg/DHA 315mg) with my Vitamin C supplement (1000mg)

They never explained why.

Should I continue taking them at the same time, space the dosage out, or not take the 2 alltogether?

>>38226221
something tells me it doesn't matter

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my stomache has been upset all day, feels horrible and like im gonna throw up. I've also had horrible diarrhea all day.

should i work out?

also if there is a mod here -
this isnt working on the sticky: http://camilleherron.com/2012/02/15/how-to-foamlacrosse-ball-roll-the-critical-body-parts/

>>38226515
I would skip the workout today just because you probably won't give 100% and you most likely will end up shitting your pants.

>>38225781
>Also do the oats really help

The fuck you mean by 'really help'?

>>38226515
>i feel like shit
>I have been having horrible shitting problems

unless you want to drip out goo while you squat I would not recommend lifting.

I stayed up until 4 am last night playing Love Live

Will this effect the gains from my workout today if I am still able to do all my exercises, and if so how much?

I have started lifted at a new gym and have been wearing sweatpants and a hoodie to workout is it acceptable to put the hoodie up or does that make me look like a tool?

>>38226543
>>38226570
yeah i was thinking that maybe just once i shouldnt go even though im not feeling like it.

>>38226709
yes, and you won't be able to do all your exercises. High chance you'll bail out on the work out or do your lifts at lower weight.

>>38226757
you asking about this makes you a tool

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mfw today was supposed to be the first day of my cut
mfw 4500 calories
mfw I'm also on an appetite suppressant

I guess I'll start tomorrow.

Okay, what the fuck is happening here

>Eat mostly carbs, high intensity cardio, lose weight

>Eat an almost even split of protein carbs and fat (35 35 30), do no HIIT, lose weight

>Eat even split of protein carbs and fat, do HIIT, don't lose any weight

What the fuck is going on here?

>>38226835
you're never gonna make it.

>>38226845
You do know that consuming less calories than you burn off is what causes you to lose weight, not whatever macros you are eating, or exercises you are doing?

When is a good time to branch off from linear progression and focus on hypertrophy?
Currently doing starting strength for around 3 months now and have had some great gains on my lifts.

Should I fap before my workout or should I wait til after when I get high and use my onahole

>>38226875
When you literally cannot progress in a linear manner anymore. Do not sabotage your gains by leaving the train early. You will never gain strength or muscle like you will when you're still getting noob gains.

When is someone off DYEL mode? Is it a specific measurement or something more vague based entirely on appearance/proportions?

>>38226828
Should I just wait for tomorrow and do tuesday/thursday/saturday for this week then?

I got tier two at least though

>>38226898
A better question should be: How do you know when you can't progress in a linear manner anymore? Stalling is probably a bad indicator because you can just de-load.

>>38226914
when you stop progressing on SS.

>>38226918
If you read the SS book or online, it'll tell you when you should stop doing it.

>>38226872
>>38226845

Shit, forgot to mention, the even macro split day, I'm eating twice as many calories as I did on the mostly carbs days.

That was probably important.

>>38226957
>varying diet by day

never going to make it

So I asked it in a different thread and have questions: I'm stalling st a relatively low Brnch weight of 115lbs. The response I got was basically to eat more. Wel, I'm still on my cut with only 15lbs more to go until I will consider it "done". Should I just stick it out until then and start to improve my numbers afterwards, or reduce my cut so that I can eat more and improve?

>>38227007
No, not anymore.

Alright, I fucked this up, lemme try again.

What the fuck is going on here.

>Eat mostly carbs, do HIIT cardio, lose weight

>Realize i'm not getting enough fat or protein, re tool diet

>Eat even macro split, eat TWICE as many daily calories as old mostly carb diet, do not do HIIT cardio, lose weight

>Eat even macro split, eat twice as many calories as old mostly carbs diet, do HIIT cardio, don't lose weight

What the fuck is going on.

Doea anyone have any tips for relieving the nausea when starting a bulk? I get naseous when I eat as much as I have to for a bulk, and while it's simple to just will through it, is there anyway to get some relief of that feeling?

>>38227064
That's your stomach adjusting to having more contents. Pepto Bismal is your friend in this case

>>38227040
>Should I just stick it out until then and start to improve my numbers afterwards, or reduce my cut so that I can eat more and improve?
do whatever the fuck you want to do, don't ask us to live your life.

>>38227114
I'm asking what is better for improving my numbers asshat.

>>38227123
don't call others asshats when you answer the question you're asking in the question.

>>38227140
The question is what is better for improving numbers: finishing the cut or reducing the cut?

>>38227148
serious question: are you retarded?

>>38227152
Serious question: why do you continue breathing?

>>38227123
>>38227148

Being rude in QTDDTOT is never a good idea, faggot. Especially when you literally answer your own question when asking it.

>>38227175
It was literally not answered faggot. The question is which is more beneifixlabeneificial to improve numbers. Jesus you're dumb

>>38227171
Not him, but the answer is blatant as fuck. Also, you're asking for an answer yet you continue to make yourself look like a fuckin faggot. You need to work on your socializing skills. You're failing miserably.

>>38224433
I've been doing stretching and flexibility work for a week and there seems to be improvement only when I do it, then it all comes back to 0.
My shoulders actually gained a bit of flexibility bnut my hamstrings always come back to being tight

also, my rotator cuff seems to be hurting when I do some rotator cuff stretchign exercises or movements, am I fucked?
I do not feel it on lifting

>>38227190
How about you learn to read instead of making assumptions, cunt

>>38227186
>beneifixlabeneificial

so you are retarded

>>38227200
>autism

At least pretend that you have a 3-digit IQ

>>38227199
I've been reading your little convo from the start. I didn't even bother answering your retarded ass question.

>>38227212
Because you couldn't even decipher it you literal nigger. Not my problem, however.

>>38227064
Spread out your food as best you can, big breakfast

>>38227040
Fix your technique
Work harder on pinching your shoulder blades back
Get your lats involved
Use the correct bar path that is more of an arc than a straight line
Also, fix any shortcomings in routine

Other than that, eat and sleep better

>>38226875
>>38226918
If you're asking this, your understanding of what linear progression is is probably lacking

>>38226845
Counting is hard
Also, water weight is a hell of a drug

>>38226515
>literally leaking shit
>'should I go workout?'
Are you retarded too?

The sticky has been halfway fucked for a long time, mods don't give a shit

>>38225920
Are you the guy who I fucked in the ass today at the gym at then had a brief moment of sexual tension?

>>38225780
Get a decent scale
Weigh yourself upon waking when your stomach is empty

>>38225685
Why not buy a real bar?

>>38225229
People move on to harder objects over time (foam > PVC, etc)
Using a barbell isn't ideal, but it works
https://youtu.be/x522dB-4y2w?t=27s

But not knowing how to roll properly and fucking your shit up will fuck your shit up faster with a barbell

>>38224959
Read the fucking sticky

>>38224433
>inb4 hernia

>>38227226
It's not even a problem. You're the one asking for advice you fucking dumbass. I did decipher it and, like I said, I didn't even bother answering your retarded ass question.

are mud races something fit people do?
have you ever participated in one?

how should i prepare?

im doing tough mudder in october.

>>38227247
Because you couldn't even read at a 3rd grade level to find the question. Dude, you're an embarrassment

>>38227198
Just as a warning, you should already know this, you should not stretch cold muscles

I don't understand how you can expect to magically be flexible after 1 week. It takes longer than that to learn how to even stretch yourself properly

>>38227254
Didn't I just say I knew what your question was?
Aren't you the one reading a 3rd grade level?

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>>38224433
Need some advice with a grill brehs:
>have a thing with a gurl
>lasts about threr months
>she tells me, "i have alot going on in life right no" and withdrawals
>i was dumb and kept trying to initiate contact
>it was obvious she was just being nice and replying / talking
>ffwd to now
>i stopped initiating contact
>now she gets ahold of me once a week
>she always asks, "how are you really doing?"

Is this b8? Should i lie and tell her life's been fucking awesome, or does she want me to cave and tell her that i miss her?

Thx brehs, have some test (pic related)

>>38227278
If you knew the question then you wouldn't be straining your pea brain attempting to save face by saying that it was answered. You're the retard people talk about when eugenics is mentioned.

>>38227289
Your sentence structure is terrible and makes absolutely no sense. Apparently you're the one with the pea brain if you don't know the blatant answer to your retarded ass question.

>>38227289
>you are the retard people talk about when
kek my sides

>>38227309
Sounds like someone's mad that his subhuman IQ was called out. Don't worry, mommy will keep you safe from all the meanies outside.

>>38227285
If you want to be with her, you either have to tell her or play it cool for a bit until she starts blatantly wanting you back.
Don't play into her little games. Her texting you every now and then after you've stopped initiating is either an indication of wanting to be with you again OR seeking validation from you (don't play this game if it is the case)

Tough call with the info given if you are seeking advice as to which one it is

How to do stomach vacuums correctly?
Standing or on hands and knees?
Do I hold the breath or continue breathing?

>>38227327
I'm not even mad, I'm just saying what it is.

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So I went to the gym today and a trainer showed me how to do squat, romanian deadlift (she said normal deadlift is too complex for a beginner) and bench press. but I am still scared to do a routine like starting strength because of my bad posture (e.g. lordosis), I was unable to really learn to do it well.
should I do a soft beginner routine without the big compounds instead?
(http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0?day=1)
WTF she also asked me if I was sick because I am so thin and pale, also I have my hair buzzed...
not a good start overall :/
and I know I shouldn't pay attention to that but all around me were muscular manly men, all pretty cool, I felt like a fukcing ridiculous skeleton...yes I have some mental issues that I try to combat through lifting now

>>38227348
>Do I hold the breath or continue breathing
You're supposed to be doing it after emptying your lungs you mong

>>38227277
I actually don't know jack shit about stretching, flexibility and mobility, I've read the sticky but it's just generic routine with no help whatsoever so I have no idea on what to do

what should I do before stretching then? guess i'll limit stretching to simply after work out and not do it on rest days

I dont expect magically to be more flexible but I expect at least a cm gain or even half

>>38227361
That's very rude for a QTDDTOT.

>>38227378
Shut up fag.

>>38227378
I could've said 'fucking bollock gargling bottom bitch ass nigger'

>>38227398
You could have choked on a Lego piece too, but God hates us.

>>38227378
What's even more rude is the previous posts with someone asking a stupid question and getting mad for not getting an answer kekek

Beginner/n00b/summer/dyel/cancer here.

1.) Should one lower weight and increase reps for muscle building and size?

Like a 5x5 lmao1pl8 bench to a 4x8 125 or 115 bench? Or a 4x10?

2.) Is it really possible to deadlift and pendlay row without killing your back. Everytime i go through the autostic checklist.
>back straight
>chest out
>engage lats
>pull slack
>push feet through floor
>open knees and hips simultaneously
Snap city.

Everytime i lift above what feels "easy" or what feels like "its not doing anything for me" it kills me.

3.) Home gym. Resistance bands a good replacement for lat pulldowns and rows and such?

Cant "just do pull ups" because
>inb4 weakfag
Yeah i know

I can do 4-5. And not even in multiple sets.

>>38227412
Found the double digit IQ baby

>>38227250
Tough Mudders are a race that normies run and act real tough for completing. Do em for fun but don't act like finishing one is an achievement.

>>38227357
Conventional deadlifts are way easier. If you really want guidance, find a Starting Strength Coach. The SSC is a very hard certification to get, so you'll without a doubt get great coaching from one.

>>38227357

I'm not a big fan of full-body workouts, personally. I find its better to keep the blood pumping to specific areas and only working 1-2 muscle groups per day, but that's just me.

The guide you linked looks decent overall though, it is important that you use dumbbells while you're still getting comfortable and finding a suitable weight for you to be lifting, that way if you mess up a lift, you're not underneath a really heavy barbell, and you can just drop it. Don't worry about other people at the gym, it's not a competition. In terms of gaining mass, consider investing in a weight-gainer protein drink, and eat 5+ times a day in addition to the protein shake. I looked like you when I started lifting, and gained almost 30 lbs in my first year of lifting doing so.

Stay dedicated brah. You'll make it too.

>>38227419
You're probably the guy who didn't know the answer, huh. You need double digits to know the answer to your question. You're sitting at single digits.

>these anons having their retarded shouting match, calling each other retards

>>38227371
Sticking iwth the basics and common trouble spots:
Foam roll when you can. Lots of people roll preworkout, not me though
Active/dynamic stretches before workouts are fine. See Defranco's Agile 8/Limber 11 as decent examples of this to get started
Static stretching can be done after exercise. Quads, hamstrings and hip flexors are important spots to hit. I find hams are best done by getting down and doing one leg at a time. Try and keep your back straight/neutral at first, don't just round your back over and touch your toes to start

Read more
See Becoming a Supple Leopard/Kelly Starret vids for good tips
The sticky ain't too bad either, read it

>>38227357
Read Starting Strength if you genuinely care and want to get educated and started on the right foot

You should absolutely not avoid the big compounds
Trainers often don't know shit

>>38227417
Do jumping pull ups with long negatives. You'll be strong enough to do pull ups in no time.
As for your first question, just do 3x5 and add 2.5 or 5 lbs to your bench every session, and yeah you can deadlift and row without killing your back, don't overthink it. Post a form check if you're really that worried.

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Just started recently, could someone calculate my bf%?

140lbs
5'11"

Also, should I be cutting or bulking? I'm pretty sure I need to bulk because I've always been pretty thin.

Any exercises that I can do that achieve the same thing as the deadlift and ohp?

My local gym doesn't have a lifting platform or anything, just a fuckton of machines with a squatrack and bench shoved in the corner.

I've been going at 5am when no one else is there and just doing them in some space I've cleared up.

It's the only gym in town and I can't afford to move to the city just yet.

>>38224433
Hi, what do you think about push ups and chin ups. I'm in my fourth week of exercising (used to be a couch potatoe for like a year, I'm 25). I'm doing like 2.5 K cross country jogging and then push ups, but I'm not sure how to progress with the different types of push ups and chin ups,. Is there a guide somewhere that you'd recomend?

>>38227417

1. General rule of thumb for gaining muscle: high weight, low reps. When bulking I usually do sets of 3-5 reps, but I know people who strive for 1-3.

2. Lower the weight until you have a stronger back / are more confident in your form. Deadlifts are one of the big ones you wanna make sure you're doing properly before you try ego-lifting higher weight.

3. No. Higher weight is gonna get you better results than the bitchbands. That's not to say you can't get results with the bands, they just won't be as fast.

>>38227486
OHP with dumbbells?
DL with dumbbells?
I am 100% sure OHP Machines exist.
?????
???????????????????????
???
???
?????

>>38227452
I actually just got my foam roller today and I'll be looking for it

before work outs I don't really stretch much outside shoulder dislocations with a broom just to get blood pumping there and to crack the shoulder.
I also do a jump and then land and squat at the same time, rinse and repeat(took this from Alan Thrall), I found out I can jump really high

My problems seem to be the lower back filled with soreness, my 80 year old shoulders that've improved this past week and especially my hamstrings so im looking at youtube videos on stretches for it

>>38227470
who cares just lift weights and eat food, stop overthinking it.
but you are right, you do need to gain weight

>>38227486
ohp in the squat rack and deadlift with the same bar outside the rack

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>>38227339
>either an indication of wanting to be with you again OR seeking validation from you (don't play this game if it is the case)
My gut feeling strongly tells me it's the latter. I guess i'll stop catering to her and see what happens. As in not ignore her when she initiates contact, but give her less attention / make myself more unavailable.

Thx for the help breh

>>38227417
>1
There is definite evidence that lifting in the hypertrophy rep range (8-12) can yield more... hypertrophy
But with such a weak lift like you've listed, you should be more concerned with getting that higher. Size comes with strength too, and the higher rep work will be a lot more efficient when you are able to actually move a respectable weight for it
>2
Yes, you, like many others, just have shit technique. It's really hard to get it right for some people
Post form checks. Read articles/books (hint SS). Watch videos.
You've even left out a couple of key things like staying BACK on your heels and keeping the bar as close to you as possible
>3
No
Do negatives first to get your pullup number up. Then pullup sets. Then weighted pullups

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I'm around 22% bodyfat right now. Can I do HIIT every day until I get leaned out somewhat? I know that once I dip lower, I'll need to cut back my cardio to preserve muscle mass. But until I hit like 15%, should I do it every day? pic unrelated

>>38227470
>could someone calculate my bf%

are you so mentally challenged as to not be able to type 'body fat calculator' on fucking search bar?

And who the flipping shit do you expect someone to calculate it just with a picture and your weight and height?

I truly fucking hate summer.


>>38227486
Change gyms.


>>38227488
The sticky is there for a reason.

I've cut down to 190. how long to the love handles go away?

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>>38227514

I mistyped it's actually a cage but yeah, that's what I've been doing anyways. I'll just keep that up then. It's a pain in the ass though, the gym is a cluttered mess.

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is apple sauce a good post workout fast carb product to drink?

>>38227470
i you don't have/want a 6pack don't bother with bf% don't get too fat that all
btw you are around 18-20% i will say^^
clean bulk is the way if you start you will get mad gain

Are there any good exercises to do between the rests day in the ss, sl beginner programs? I'm a couple weeks in and I feel like shit if I havn't lifted that day.

>>38227564
wondering this
got some applesauce from Aldi I believe, it has as ingredients 94%apple and sugar(which I assume is the rest 6%)

is this good or just sugary crap?

>>38226914
When you get 1/2/3/4

Replacements for barbell rows? Could i use the rowing maching or is that not optimal? Doing stronglifts 5x5

>>38227600
Just do the program as written. Once you get stronger you're gonna need those days to rest. What are your lifts looking like right now?

does anyone do myo reps or rest pause training? why is it not more popular?

>>38227243
Fractional plates guy

First is money. I only had $20 to spend and there's a play it again in my town. Found some half lb plates so those and some 2.5 lb plates are going to live on my var for a while.

Second is my now dead mom gave me the bar so I'm really not in a hurry to replace it

>>38227064
Digestive enzymes and probiotics helped me

>>38227624
Power cleans

>>38227537
>sticky

Already read it, I meant more specifically for push ups and chin ups. Thanks mate.

>>38227564
if you made it yourself why not
if you buy it no it's full of sugar, it's as healthy as minute maid orange vs eating a real orange

>>38227470
Just start lifting man
Your bf is probably closer to 20%, but you literally have no muscle mass

Do not cut, there are athletic girls who weigh as much as you and look good.
Maintenance if want, but do not cut. Get them lifts up

>>38227486
Use the bar in the squat rack for deadlifts and OHP
Literally everthing can be done in the squat rack

Use DBs if you have to
DB SLDLs are better than nothing

>>38227488
I think they're good
Google 'grease the groove'
Basically, do as many as you cna spaced out

The resistance training is better to do before the running so oyu have full energy to exert yourself appropriately

If not greasing groove, still focus on progression. Progression is all that matters

>>38227510
On the dislocations, start wide so that your shoulders aren't cracking. Warm up the muscles. Then bring it in closer, I usually warm up 3x10 with shoulder dislocations, getting in tighter on each 'set'

Lower back soreness obviously screams shitty technique on the squat/dead. But it can also be caused by tight muscles elsewhere. As I said, tight quads, hams and hip flexors can easily cause this lower back soreness through APT. Fix that

>>38227517
If it is the latter, you can easily reply with something like 'I'm perfectly fine, obviously ou aren't if you are asking me this though' or even a 'lol' if not completely ignoring it.

You might have more success asking in a Tinder thread if one pops up

>>38227626

Not much, it's only been a couple weeks. I'm a little over halfway on my way to lmao1pl8 on my bench, and my dl is only a bit higher than that.

I feel great on days that I've worked out, but I feel like absolute shit on rest days.

>>38227722
legs press

>>38227532
Read the sticky
Eat less than TDEE
You can do hwatever the fuck you want. If you aren't already strong, you don't really have any muscle mass to preserve

>>38227548
When the sun rises in the west and sets in the east, when the seas go dry and mountains blow in the wind like leaves

>>38227600
No, rest days are fucking rest days, you don't exercise on them past some cardio.

>trying to do a beginner program
>not even reading the basics on it
This is not how you make it, jackass

Your lifts and technique are probably shit too

>>38227624
Why are you replacing the rows?
>inb4 dumbfuck reason

You could throw in pullups, but you should probably already be doing them on deadlift days anyways

>>38227700
Are you following SS or SL? Should be adding 10 lbs to your squat and dead per session and 5 to the press/bench till you can't. By the time you exhaust that you won't want to lift more than 3 times a week. You're better off spending time on rest days getting good sleep and making good meals. Those are going to get more important the stronger you get.

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>>38227777

I'm doing SL, I'm going to download the app and use it to keep track of my lifts, might help me to not fuck that up again. Thanks for the advice.

to europeans: cheapest source of weights?
currently looking at gorillasports after lurking >amazon

>>38227465
>>38227505
>>38227523

Thank you brahs for legitimate advice.

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I've got a barrel chest from chronic lung issues. Will stomach vacuums help my appearance?

>>38227624
Do cable rows instead. It's the exact same exercise, just without the guaranteed multiple prolapsed discs in your future.

>>38227865
Lifting is a good start.

Is 175 lbs a good place to switch to 3x5 in SL? I really fucking hate squats

where should i look to learn how to deadlift properly?

i'm a skeleton and always been scared of it ever since i hurt my back doing it a while ago

>>38227940
Sure

>>38227943
https://www.youtube.com/watch?v=se39rjOK-TQ

I've done SS and Texas Method

Stats are

BP 300
SQ(high bar) 395
DL 415
OHP 175

My upper body is pretty big but my legs are small

What went wrong?

What does a 24 hour fast do that a normal 16/8 IF schedule doesn't?

The first time I did a 24 hr fast I dropped 2 lbs overnight and have kept dropping like crazy, even towards the end of my cut when it's supposed to slow down a lot.

How much is too much? I have an empty schedule for about a month and no real responsibilities. At what point would further exercises in a day just be wasted effort and how can I figure that out?

>>38227994
If your workout lasts longer than about an hour, it's too long.

>>38227929
I do lift. I'm just about to hit 1pl8 bench. I don't want some XBOX hueg chest in comparison to the rest of me as my bench continues to increase

Anyone take preworkout? Should I get some? I haven't really needed it so far, but will it help on my lifts?
They're getting harder now because of my progression

How long to keep with beginner program?
I'm doing greyskull's LP, three sessions a week, have seen good results and nowhere near past beginner. More curious than anything.

>>38228027
Caffeine will make you stronger for that workout, yes. But if you take it every workout then you build a tolerance and unless you lift in the mornings it will affect your sleep. The best way to increase recovery is to eat more sleep more

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I have a lot of free time on my hands now and im looking for a routine that goes 5-6 days a week.
All I can find in the sticky is 3-4 days.

This is for a skelly trying to get big

>>38228039
When LP stops working

>>38228013
Your chest isn't gonna suddenly explode in size overnight. A one plate bench isn't anything to write home about. Don't overthink it and just lift, it's not going to make you look worse.

>>38228027
You can mess around with them if you want but you most definitely don't need them.

>>38228039
When you stop progressing while having perfect recovery. For a healthy man, this usually won't happen until a 3plate+ squat, a high 300s to low 400s deadlft, and 200s bench, all for reps.

>>38228027

They work really well initially, and you start to build a tolerance. Then you start wanting two scoops for that high again - and even that burns out. Anything more becomes pretty unhealthy.

If I could give advice to pre-virgins, it's buy it, but only use it when you feel really dead and don't want to do your normal routine. The only benefit it has over coffee is beta-alanine.

>>38228087
Lift 3 days a week and spend the off days making good food and sleeping.

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Is weighted running/jogging any good?
I'm living at a mountain side and I was thinking of buying pic related and go for a 20-30 minutes of jogging on my off days.
Is it a waste of time/energy?

>>38228168
RIP blown out knees

what exactly are you trying to improve? Why not just buy a solid backpack and load it with weights?

>>38228087
The literature tells us that 2x/week is about twice as good for growth than 1x, but 3x does not have the same ROI of effort. So if we wanted to create a program that hits everything twice a week and go 6 days a week, we need to have a 3 way split of exercises.

How do you keep from relapsing into a binge while on a permacut?
I'm 50lbs overweight and I just ate a whole loaf of bread in the form of sandwiches. I'm so bloated and in physical pain and I still want to fucking eat.
Kill me. How do I stop this cycle?
inb4 stop being a failure

>>38228168

I can't say if it's a meme or not, but buy quality weights.

I've gone through three sets that were all shit. They eventually slacked or stretched in a way where they'd start cutting your ankles and would make the run miserable. Same goes for vests or cuffs. They don't have to be expensive, just make sure they fit snug.

>>38228090
I like your pragmatic response. That is my own instinctive mentality as well. However there is the problem of knowing whether to blame the program, or something else, if you hit a wall.

So >>38228095
>this usually won't happen until a 3plate+ squat, a high 300s to low 400s deadlft, and 200s bench, all for reps

is useful, because if I hit a wall around that time, and it's pretty normal to do so - I'll know what to change.

>>38228168
It will destroy your joints ask anyone in the military who's rucked

>b-but fat people

Yeah their weight was gained slowly instead of a sudden 20 lbs or whatever so their soft tissue had some time to adapt and their joints are still shit

If you want to add intensity just go faster or do a loaded carry

>>38228168
No man.

So many soldiers have knee hip and back problems from weighted runs.

Dunno what you want to achieve but there is probably a better way of doing it; hill sprints, strength training etc

>>38228192
Cut shit out from your diet progressively. Don't just cut out every unhealthy at once or you'll want to binge. All about those baby steps.

>>38228095
I never said 1pl8 was impressive. I mentioned it to emphasize the fact that my chest as a lot of room yet to grow. Why can't you just answer the question?

>>38228192
Turn your mind's eye inwards and learn to control both your thoughts and your moods.

Tiefe Brunnen muss man graben
wenn man klares Wasser will

>>38228192
Alternate day fasting

>>38228202
Bunch of coaches say 3 consecutive failures on an LP will generally account for roadbumps in recovery. I wouldn't give it up the first time I failed a set on one exercise haha

>>38228219
When it comes to changing bad habits, "baby steps" is a crock of shit. If you try and gradually cut out shit from your diet, you're just going to be teasing yourself and set yourself up for failure. You have to throw yourself off the cliff.

>>38228168
There's no point at all in doing it buddy.

Lose weight? Eat less
Build muscle? Lift
Improve endurance? I dunno run more/faster
Improve speed? see above
Be healthier? Just jog without them

>>38228192
Take it easy one day at a time.
Don't try to go all out and do a dramatic 1000+ cal cut.

Also, stay busy. Plan your day and have strict feeding schedules.
Don't allow yourself any moment to even think about food.

>>38228249
Uh he's obviously already tried that and is a big baby with no willpower, so progressive changes are his only choice if he doesn't nut up.
Not everyone's a goddamn spartan warrior like you bud

Best aesthetic routine for novice natty?

How do I cut back on coffee? I don't know how much caffeine my coffee has but I take like 8 spoons a day.

It's too much, and I feel no effect anymore obviously due to tolerance. I tried cutting back and felt like absolute shit. I'm also cutting so I take a lot before a workout to stop myself from dying.

>>38228280
Everyone has willpower, most people just suck at using it because they fail and then can't get over it. Willpower is a muscle like any other - you get gainz by working until failure.

>>38228291
Drop the barbell repeatedly on your neck.

>>38228219
>>38228238
>>38228258

Thanks guys. I'll try again tomorrow. I am in genuine pain and I really gotta stop doing this shit to myself.

I just had sex for the first time today. stopped about half way and she says that she wants to go home.

Someone end me

how can i get my confidence back?

Skinny guy here, I only hav dumbbells until I get a job again to afford the gym. Should I curl or what, i'm pretty new and I plane on working out Monday, Wednesday and Friday every week.

(dont worry im eating as many calories as I can and i'm following a diet plan)

if i were to stop doing isolation exercises, would my compounds go down?

What is the perfect diet? I dont care if its eating the same thing just tell me everything I should consume in a day and at what time

>>38228303
I had to stop coffee cold turkey because of GERD. Just do it, suffer through a few days of headaches, and then only use for work outs.

>>38228460
Jesus Christ, please fucking stop

>>38228478
cock, eat tons of it, all day long

i asked the gym trainer to teach me how to do deadlifts and he said something like why would i want to do that, that it's for advanced trainers. so he had me do dumbbell curls, lateral raises and use some machines. what do i do

any supps to support an optimal kidney function?

What;s better?
> A heavier bar with pl8s of lower weight or
> A lighter bar with more kg on the pl8s?
> It's the same.

>>38228547
a. go to a different gym
b. learn to do the lifts on your own (see SS book, youtube, google)
c. get gym buddies/ask people at the gym doing those lifts


>>38228570
what kind of retarded question is this?

>>38228458
Remember girls are just a meme that you can cum in

>>38228460
Pullups and dips (or pushups if you can't do dips)

>>38228471
Depends

>>38228478
Depends on goals

>>38228547
Fuck that guy disregard his opinions and learn to deadlift yourself

>>38228547
watch youtube vids of course

>>38228570
literally the same, except size of the pl8s may make your deadlifts or whatever seem like a deficit deadlift more

>>38228478
eat a carb, a protein, and if you give a shit a fruit or vegetable for like 5 times a day

>>38228471
they could, assistance exercises are very helpful

>>38228460
no, wait for full gym routine shit

>>38228458
by not relying on other people for YOUR own confidence you faggot

>>38228303
just cut back to like 7 spoons a day for a few days and then lessen it by 1 spoon each time, it's not rocket science

>>38228291
no bullshit, do a strength routine with a few assistance exercises

>>38228458
Why did you stop?
You mean you came 'halfway'?

>>38228478
smegma twice a week every day for 5 days.

>>38228471
literally what

>>38228547
thats what you get for lifting at planet fittness

>>38228555
Why do you think your kidneys need support

>>38228570
Meme questions aside the whip and the circumference and the grip of bars have very real effects on how much you can lift

If you have a choice in bars try them both out and see which one you like better

>>38228597

It's all a matter of physics and from which point the weight you lift hits your muscle.
So I assume different centers of gravity can have maximum/less effect on your muscle.

It can really have a very small effect, but im pretty sure there is an existing difference.
If you are not aware do not assume it's retarded.

What is the best place to source calories in food? I usually put the amount plus type into google and go with that. For example

calories in 100g of chicken breast

Google says 165 cal based on the USDA. Other sites report as low as 110 cal, others 145 cal.

Also, is this based on cooked or raw? I weigh my food after I've cooked it, am I doing it wrong? I am losing weight but obviously as my BMR goes lower, the amount of total calories I can eat drops as well (if I want to continue losing weight). I train 6 days a week (3 days lifting, 3 days hiit), so it's important I get enough food too while remaining in a deficit.

>>38228614

depends on what exactly?

i find that my arms are too big for the rest of my physique, so i want to shrink them a bit. but i don't want to lose strength in my compounds. should i just switch from hypertrophy ranges to strength ranges on the isos or...?

>>38228656
always weigh uncooked, as for the calories, just choose what seems right
if you've got a particularly lean chicken breast, choose the one with lower fats

>>38228656

a 20 cal difference won't make you fatter/lose weight.
But 110 cal/165cal does seem strange.
Check if they re talking about a specific part of the chicken and got u bothered.

I was doing my workout for today after taking three days off and I had a scary moment. I finished my last set of squats and they were killing me my form was shit and I was doing like half reps. I then went on to do some overhead presses and felt a sharp pulsating pain in the back of my head on my second set. I tried resting it but it wouldn't go away so I went home.
Is it safe for me to go back to the gym later and finish my workout.
I don't want to take a fourth day off.

>>38228655
LOL, shut the fuck up idiot.

>>38228666
>my arms are too big

I don't believe you. Pics. I bet you're just fat. Why would you wanna shrink them when you could just grow everything else to catch up?

Yeah I'm gonna need pics and lifts/stats now.

>>38228709
back of the head is a big area fgt, be more specific
draw on a picture to show what area

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>>38228648
I had a few stones removed early this year. And now Im paranoid. The Doc said that function is not negativly influenced, and I should just drink more. But I want to make sure I do everything to keep it that way.
Also I´m scared to take creatin again. Dunno, pissing blood for 3 months really makes one think

>>38228709
Stop ego lifting. Better to rest and not aggravate anything and lose a day of progress than rush back too early and hurt yourself worse

>>38228728
It was the right side in the back. Of my head it was spooky i thought I was having an aneurysm

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Is this accurate? Can I really expect to lose all of my excess weight in under a year as long as I eat 1,200 calories a day with no exercise?

Seems too good to be true.

>>38228742
I only added 5 pounds more though than the last time I worked out. I'm dyel mode and it was only 130 lbs.

>>38228761
too high by a couple hundred calories. What did you put as your activity level? anything higher than sedentary/no activity is too high.

>>38228752
base of the skull-ish?

>>38228761
why the fuck would you not exercise? you'll be really flabby with all the loose skin and NO MUSCLE

>>38228733
Ya literally just drink more. And I think at least steaming all your veggies (less raw shit) will destroy a lot of the oxalic acid. Pro tip add sea salt and potassium salt to your water to both maintain osmotic thirst drive and electrolyte concentration

does it matter if i hold the bar or cross my arms when doing front squats ?

i have given up on back squats. front squats with crossed arms just feel cozy as fuck.

>>38228786
Yeah the area behind the ear

>>38228680
Can you explain why? I have been weighing cooked as I assumed it was the real weight as the chicken does lose a bit of water from cooking.

>>38228708
Sure, but that's only one meal. I eat a lot of chicken and veg, so over the space of a day I could miscalculate by up to a couple hundred calories. I aim to eat around 300 or so below my BMR each day so it could clearly cause a problem further down the line if my weight loss stops, not that that is a problem now, I just want to head it off before it does and it stumps me.

Can you guys reccommend any interesting or entertaining podcast to listen to whilst working out?

>>38228471
if you have to ask, then no

>>38228761
weight is mostly controlled by what you eat, not by how much you work out. Stop eating like a fatass, you stop being a fatass.

>>38228815
it's just the way it is lol, unless it says "cooked" it's measured raw

>>38228811
does it hurt if you touch your left shoulder with your ear and turn your head to the right?

>>38228803
not really, but crossed arms will be more difficult when you get to 2pl8 to keep the bar from rolling off your shoulders
work on your wrist mobility and hold it

>>38228811
Ok so I looked it up and it looks like I got a tension headache. Would it be pointless to go back in a few hours and finish my workout even though it was non linear?
I'm doing strong lifts and missed the overhead press and deadlift for today

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im ~160 lbs and lift b/s/d 170/230/265 how bad is this for 7 months training with shitty diet?

>>38228815
>Can you explain why? I have been weighing cooked as I assumed it was the real weight as the chicken does lose a bit of water from cooking.
because the raw value doesn't vary as much as teh cooked value. Give the same identical chicken breast to two different people and you'll get two different weights at the end. One can overcook it dry and the other one could cook it barely enough to make it edible. Chicken breasts lose almost like half of their weight when cooked. When they got those calorie values, they have no idea how you would prepare the chicken. Always measure shit uncooked.

>>38228803

the other benefits of front squat besides quads and some glute apply to the upper back and the abs that aren't emphasized as much with a cross grip than the oly grip

>>38228826
Jocko podcast

>>38228856
pretty bad. I got those values in like two months doing SS with proper eating.

>>38228856
progress is progress anon the question is are you happy with it?

Is it true that I'll ruin my metabolism if I eat around 600-800 calories a day for a month, then gain it all back?

How do you unfuck your metabolism after ruining it?

>>38228910
it's better than being a skelly

>>38228921
yes, and by not being a retard and eating sensibly

>>38228881
Sure, I get that the weight will vary depending on how you cook it, but why does the calorie content vary? Does an uncooked piece of chicken breast not have the same macros as a cooked piece of chicken. This is of course ignoring adding anything to it, I just bake mine with nothing added, so if the only difference is a bit of water weight, I can't grasp why the calories change or the macros.

>>38228963
100 grams of uncooked
100 grams of cooked

can you really not see the difference between these?

>>38228921
What happens when you crash diet for long time (greater than 1k deficit) is that t4-t3 conversion slows down drastically. This is why ADF is the GOAT because you get a full day of total deficit and then can eat normally the next day or even at 110-125% maintenance to have a strong anabolic rebound as well

"Conventional" BB dieting will talk about reverse dieting

>>38228931
Then that's good. If you want more progress just try harder, to a point

>>38228963
1 pound of uncooked chicken can be reduced down to 8oz of cooked chicken. If you weigh that cooked chicken and mark it down as 8 oz of uncooked chicken, you just ate more than you thought you did.

>>38228984
Sure I can, but that's not what I'm asking. I guess my confusion is over whether the USDA is reporting the calorie content as cooked or uncooked. I was thinking more of the lines of 100g uncooked, 60g cooked, whats the difference and not same weight whether cooked or uncooked.

I guess I've been over eating a bit, but I've been losing weight anyway, so prob needed to be eating more in the first place.

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>>38228934
What if this guy consumed 2,000 calories a day for 2 years or whatever instead of his usual 8,000+ and dropped 100 lbs? Surely his metabolism would fix itself before he gained it all back.

I thought it was as simple as calories in calories out. I didn't know there was this magical metabolism wizard that forces you to gain all of your weight back for not losing your weight correctly.

Questions about Farmer's walk:

I want to improve my grip strength for deadlifts. Is it okay to do it with kettlebells? Should I aim for the heaviest weight I can lift that will make me want to drop it halfway across the gym? Or should I go for an okay-ish weight that I can hold on to for longer? How long should I be walking? Should I do different sets? With same weight or different?

>>38228963
>I can't grasp why the calories change or the macros.
>100g of uncooked chicken has 165 calories
>when you cook it, the chicken gets reduced to anywhere between 50-70g
>50-70g of cooked chicken has 165 calories
where are you getting lost?

the calorie content doesn't vary. It varies from sources (google says something different from mfp, etc etc), but they're all pretty much close to each other. Go with what's on the package.

>>38229034
again, they can't report on how you're going to cook it. The only constant they have is that it'll be raw when it gets to you.

>>38229036
what the fuck are you even talking about? Why does he have to gain it back? The only reason anyone would gain weight back is because they started eating like a fatass again. Metabolism pretty much boils down to how much muscle you have on your bones, it doesn't magically go up and down to extremes.

Back and picking up where left off

>>38227843
Used

>>38227865
I really doubt this nad believe your appearance issue is all in your head

>>38227940
Whenever really. SL is just a cheap knockoff of SS anyways

>>38227943
In addition to Rip as anon posted and SS itself, here are a couple of videos I like
youtube.com/watch?v=tFnwEsqJABU - anal about posture
youtube.com/watch?v=iQ5rY_beDLY - some conflicting info based on his own preferences, but good shit

I read Starting Strenght, watched a few videos and everything clicked for me, but I do read a lot

>>38227986
Why is your squat so close to your deadlift?
Since you are complaining about small legs, I'm going to go with cheating squat depth

>>38227993
>lose water weight
>think it's a miracle
WEIGHT LOSS EXPERTS HATE HIM

>>38228008
Bullshit. Try doing full body with intense sets across and report back about how an hour is too long for a good workout
This is the same type of faggot thinking that opts for AAs and carb ups intra workout (muh shakes and protein windows)
>>38227994
Sticking to a proven routine will yield optimal gains
Doing too much is when you interfere with quick recovery and make yourself unable to progress properly

>>38228087
Do one of those routines and just do cardio on off days or pick up another hobby
I hear jobs are good uses of time too

>>38228291
>those 'don't answer this retard' buzzwords
Every day is arm day, live it

>>38228458
Everybody is shit the first time m8
It'll get better, no reason to dwell on it. Go and read about other people's catastrophic first time stories if you want to make yourself feel better

>>38228460
>eating as many calories as I can
>should I workout?
l o l
This dude will end up blaming SS for making him fat

>>38228471
If you keep doing hte compounds, no way

>>38228547
The trainer is an idiot and cares more about money that your actual goals
Learn the lifts on your own by reading and watching videos
Then post form checks for your online friends to see and rate

>>38229079
I was getting lose because I assumed all these calorie reporting sites were reporting cooked weight, that's all, got myself in a bit of a muddle. It's not a huge drama given I train 6 days a week anyway.

I take it this is the same for vegetables as well.

>>38229096
Then why did you tell me otherwise in your previous post?

>Is it true that I'll ruin my metabolism if I eat around 600-800 calories a day for a month, then gain it all back?

>yes.

How do I get better blood circulation?

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Not really /fit/ related, but I need some advice.
>qt at work always smiling and saying "hi" to me
>buys me a milkshake
>offers to give me swimming lessons (trying to get lifeguard certified and she's a lifegaurd)
>goes out of her way to talk to me

>>>>fast forward to today

>just get back from a surfing session
>parked my car by the pool where we work
>getting shit ready in my car
>"Hey anon, how were the waves?"
>she's looking through the fence
>talk with her a little bit then I went inside the pool shop
>hungry as fuck so I ordered food
>waiting at the bar
>she comes up to me again and starts talking to me
>"Hey anon let's move into the shade"
>we talk for 20 minutes
>"Hey anon, want to go down the slide?"
>I was wearing a wetsuit, and got that body dysmorphia, didn't want to expose my stomach
>"Well my suit isn't supposed to go in pools, will you buy me a new one if this one breaks?"
>"yeah anon, let's go!"
>go down the slide twice behind her
>we get out
>"Hey anonette how can I get in contact with you when my suit falls apart?" (Trying to get her number)
>"you should send a letter"

I want to kill myself. What the fuck do I do? Was I reading the situation wrong? Am I just too autistic? WHAT THE FUCK AM I DOING WRONG??????????

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>>38229076
Pls respond

>>38227986
>>38229104
I take form vids regularly and have gymbros watch me. Always go below parallel

Also, i deload DL a lot because i feel like i cant do it right when it gets heavy. . Also swap between chucks and oly shoes a lot. It's my most inconsistent lift mentally.

>>38229117
it ruins your metabolism because you literally start eating away at your muscle. You're not just losing fat, you're losing lean muscle mass too. That's why.

>>38229076
Okay-ish for longer. Go until you feel it start to slip. Important to squeeze those bitches hard and not just let them dangle. Kettlebells are fine. I generally save it for the last thing in the workout because you...you need your grip for almost everything I guess and I just go with whatever I have time to do usually 2-4 sets. If my starting weight gets heavy I drop it down 5-10 pounds.

>>38229136
do more cardio

>>38229141
It seems to me as though she is just a friendly person, and you misread. Just work on being her friend and getting fit. Then later, if she wants more, so be it. But until then, just be her friend with no ulterior motives.

>>38229136
cardio

>>38229146
just do them faggot

>>38229141
you acted like an autismal faggot and your flirting fell flat

>"Hey anonette how can I get in contact with you when my suit falls apart?"

how about you ask her like a fucking normal human being and say
>hey, can I get your number so we can hang out later?

>>38229168
Where do I begin with cardio?

>>38224433
How do I know if I should bulk or cut? I'm a recovering skelly that has managed to pack on some size, now I look like a regular dude but with~20 % fat.

I want to be big, but I don't want to get fat. What do?

>>38229186
I bet this faggot also believes in the friendzone. Don't take any of his advice

Are you interested in her? do you want to date her and eventually put your penis in her? If yes, let her know, but not so crudely. If you don't, you're jsut another source of free attention for her.

>>38229205
walking at an incline, if that gets easier, walk faster, start slow jogging, faster jogging and shit

>>38229205
c25k. Google it.

>>38229212
look in the mirror. Do you like what you see? Are you too small? bulk. Are you too fat? cut. Do whatever teh fuck you want.

>>38229212
there is literally no reason to be above 15% bodyfat, cut down to 12, bulk to 15, cut down to 12 rinse and repeat

>>38229223
Awesome, thanks.

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>>38229239
is this around 20% to you?

>>38229239
>, cut down to 12, bulk to 15, cut down to 12 rinse and repeat
jesus, what kind of shit advice is this?

>>38228555
Drink more water
Ask your doctor for solutions to problems you bring to him, he is literally paid to advise you on this and you didn't ask him

>>38228570
All bars should weigh 20 kg / 45 lb
You shouldn't hog a bunch of light plates when you can switch them for heavier plates instead

First anon was right though, retarded question. Especially with how you wrote it. Go to your local autism clinic to get checked

>>38228709
If you do a half rep, you've automatically failed a set
There is a lot fundamentally wrong with this post

>>38228803
For general purposes, not really. But hte front rack is more secure and obviously translates better to other lifting
>given up on back squats
If this is the case, your front squat technique is probably all fucked up too
Practice back squatting with just the bar and get it right

>>38229076
Anything you hold on to is fine. You could even do it with plate pinches if you wanted to. There are different types of grip, but they all make grip stronger

IMO you should be holding it for at least 20 seconds. Again though, any grip work will help, if you extend the time. But it should obviously be challenging and you can definitely take grip work to failure

Train it just like a muscle. You can do more than one set. Just keep that 20+ time under tension

>>38229222
>>38229196
Is it salvageable? Or did I spill the spaghetti too much?

>>38229255
yeah give or take a bit

>>38229256
then give your own advice you faggot, to go from 12 to 15 will take a few months with good nutrition

>>38229151
>take form vids regularly
Post it then
Maybe you are just never going ot have big wheels, not everybody puts on the same

>>38229256
Not him, but a lot of people refuse to not be as lean as they can be

1 scoop of whey with 8oz of black coffee in morning

lunch 6 hours later typical something small (like yogurt and a boiled egg, or a turkey wheat wrap)

1 scoop of whey before and after workout

Decent size high protein dinner (grilled chicken breast, brown rice, broccoli, black beans, etc)

Is this a good example of a daily meal plan (obviously with more variety in foods) for a guy on cut trying to preserve gains

>>38229141
Are you sure she's even single?

>>38229275
I don't know. I don't know how aspie/ugly/dyel you are. Some chicks will tolerate some spaghetti if you're attractive enough, others get completely turned off. Chances are if you turned her off, she'll avoid you. If she keeps on reaching out to you, then try again but you might come off needy. So instead of asking for her number, tell her you want to take her out.

>>38229334
sure...?

>>38229334
IIFYM

>>38229340
So just ask her out I guess? What exactly should I say? How to stop the spaghetti?

>>38228722

no pics, but i lost a bunch of fat a few years ago and now have loose skin under my arms that make them look big in an unfit way. nothing i can do about it though. it's not fat either, because i had the same shit when i was almost underweight.

>>38229359
holy fucking shit man, just ask her out. Hey, do you want to X this weekend? X being "go out" "have dinner" "go watch a movie" "go surfing." You just do it. I would say tack on a "I'd really like to hang with you" but considering your posts, it might come off badly.

>>38229338
Yes I'm sure, she's home schooled too so maybe my autism isn't too noticeable to her

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I'm not able to pee much. No matter how much I drink, I only pee 2-3 times a day and the stream is extremely weak and only lasts 8-12 seconds. If I drink too much, I get chest pain(not heart pain, it's around the lungs) and trouble breathing until I can pee it out.

My doctor gave me a blood test and pic related are the results.

He put me on water pills(hydrochloro something) and blood pressure pills. I started getting a little better for a while. Stronger stream, urinating for 10-18 seconds. Now for whatever reason, two weeks ago, it's back to before and the water pills aren't doing anything.

What could be wrong? I am pretty fat, but my doctor put me on phentermine and I've been losing like crazy, hoping that maybe the weight loss would help. At first I thought that maybe I gained weight in that area and it's blocking off my urine, but I'm not sure anymore.

Can any docs/nurses/med students give me advice?

>>38229359
Spaghetti is the result of having something to say but not wanting to because of fearing the consequences

Instead just say what you want when you want

>>38229397
OK and if she still seems interested tomorrow or the next day, do I need to wait a little bit before I ask?

I run out of breath on Squats and bench before my muscles give out

Should I do more cardio or am I breathing wrong?

>>38229384
well you could save up for the loose skin surgery

>>38229436
no, the longer you wait the more she sees you as just a friend.

>>38229420
prostate issues perhaps

>>38229439
>running out of breath lifting
um...wut? go walk around the block every now and then.

>>38229448

that's not even close to realistic. i would rather even out my physique with exercise.

so back to my question: how do i deload on isos and keep my compound strength?

>>38229454
OK so next time she approaches me, I should ask? And if she says yes do I ask for her number afterwards or what? Thanks for the help anon I really appreciate it

>>38229480
JESUS FUCKING CHRIST
don't even bother, you're gonna fuck it up. You're literally autistic.

>>38229474
I'm a skeleton, and my job involves me running around carrying heavy bags of shit (where I don't run out of breath somehow)

>>38229420
How much water are we talking here?
Post piss check vid

>>38229439
You're supposed to breathe during exercise
Work on breathing

>>38229495
T-t-t-hanks you to

How much weight would be healthy to lose in 2 months?

>>38229568
ideally no more than 20.

>>38229568
It depends how fat you are now
For a normal person, the average shot given is -500 cal/day = 1 lb / week
The fatter you are, the faster you are able to lose safely

would you recommend muscle powder for someone not looking to gain muscle, but to preserve it for people who are cutting their calories significantly to lose weight?

also, what powder would you recommend?

>>38229609
if you're having a hard time getting all your protein from solid sources like chicken breasts, eggs (usually just whites on a cut) and dairy, they sure, use protein powder. There's nothing special about it, just a different more convenient source of protein.

>>38226835
tomorrow is an illusion, you're going to feel the exact same way you feel today.

How the fuck do I increase my OHP. I'm stuck on 45kg which I can do 3x5 with ease. But when I jump up to 47.5kg I struggle from the get-go and usually fail the second set. Any other exercises that will help with this?

>>38229701
eat more or trying smaller weights (you might have to buy some chain)

How many eggs can I eat for breakfast?

>>38229733
all of them

>>38229701
Trick #1, buy microplates
Trick #2, do them to failure and push press the rest until you can press a solid 3x5
Trick#3, program your pressing differently
Trick #4, fix your crappy fucking form and press with a mpre narrow grip

I watched my mom have a seizure last night. She remembers nothing and lost like an hour of time. She was sitting there telling me her aura and she was experiencing it right then, i didnt connect the dots and she started tensing up hitting her head saying it itched in a kid like voice. I thought she was having a stroke because she was making chewing motions with her jaw. Right before i was about to call 911 she snaps out of it and asks.me whats wrong. I cant bring it up to her because she starts grabbing her head and says her head hurts trying to remember what happened. Should i take her to her doctor or to the hospital? Wait until it happens again? Video tape it? As far as i know it was a partial seizure from the symptoms. Scared desu senpai.

Does protein do anything for you if you don't exercise?

>>38229765
sounds like you need to put her down. Take her to the vet.

Anyone recommend home equipment? Gyms sound fuck expensive in the long run

>>38229887
yes, but home gyms are expensive upfront

>>38229921
Do you know of any cheap brands that aren't shit? I don't need a whole total gym just a barbell and bench

>>38229940
protip: when it comes to gym equipment, you get what you pay for.

What's the ideal strategy to exit skinnyfat lanklet mode? I'm 6' 174lbs. Should I grind up to 200lbs then cut down?

>>38224433

Should I retract my scapula when doing OHP?

>>38230115
yes

>>38230109
yes

>>38230109
yes

>>38230175
>>38230177
Okay, thanks.

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>>38230175

Thanks

Can I get a diet check?
Gonna start tomorrow, right now 5´11 and 78kg
Breakfast
6 eggs with potato and spinach
protein shake

Collation
1 sandwich of turkey breast
2 cans of tuna

Meal
100g of chicken breast
1 cup of salad
1 cup of pasta

Preworkout
1 serving of PWO
1 serving of creatine
1 serving of BCAA´s

Collation
1 Cup of watermelon
Protein shake

Dinner
100g Chicken breast
Pasta

pls no bully

>>38230493
Assuming trying to bulk? Less protein more carbs. No need for protein shake with breakfast, eat more potato instead. No need for tuna with your turkey sandwich, have some beans. Cut your chicken breast serving in half and have more pasta and salad instead.

>>38230493
>6 eggs

Are you actually calculating your macros or are you just throwing shit that looks """healthy""" around?

>>38230565
Thanks m8
>>38230566
ofc I´m calculating macros

Need some help with my routine.
Using SS as a baseline for my routine, I removed barbell rows and replaced it with 3x8 Pull ups and added 3x8 pullups at the end of my A day as well.
Is this ok?

>>38230629
How are you progressing pullups?

>>38230669
I'm not. I'm not willing to buy a belt rn desu

>>38229480
no you fucking mong. Hang out with her like you normally would. Don't even mention asking her out her number or wahtever, just hang out with her. When you're saying good bye, tell her you had fun hanging out with her and that you'd like to get together on such and such day. If she turns you down, you'll know you blew your chances.

Why do I care about what people think about me even though they're half my size?

>>38231294
Because you're an insecure mental midget.

>>38229646
that's actually wise. thanks

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>>38227417
>>38227505
>>38227523

5'7" 130lb manlet currently on a cut.

I'm eating 1615 cal's a day

Macro's are:

23% Carbs(94g)
26% Fat(47g)
51% Protein(203g)

Is this alright for a cut?

>>38231746
Sure but might be a bit too much for a midget like you.

>>38227548
About tree fiddy.