New QTDDTOT

>>38231797
Someone explain fat cells

Does it mean if you were fat once you're fucked and put more fat easilyo n those spots?

My fat seems to be all over my lovehandles and just a bit on lower belly, I am around 14%bf no lower but not higher either yet my father which is really fat doesnt even have them

am I fucked for life? once I get like 10%bf will I ever be able to lean bulk without getting those pesky lovehandles ruining my body?
I'd already be looking fucking great ifn ot for them but even loose shorts make it look bad

>>38231797
Anyone familiar with the resistance bands elitefts sells?
Looking for one to do facepulls with, in the 15-20 rep range. Thinking the pro light resistance band might be too much.

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>>38231797
TLDR: Preserving gains under strain?

Started a trade job 6 months ago. A lot of joint strain, but little real exercise.(e.g. kneeling for 8 hours, craning back in odd ways to reach things) Weird schedule means I'd be lucky to get 6 hours of sleep on an average night.

Finding it pretty difficult to do much aerobic or get good sets in with sore knees, wrists, etc. Gained ~30 pounds so far. Not really sure what to do here besides the appointments I scheduled.

>>38231797
help a brother out, /fit/.

what should I be doing for my lower back and shoulder health(especially rotator cuff)? I feel so tired and stressed in there, I tried some strectches but dont seem to do anything

my lifting form is fine and I never feel anything lifting

>>38231797
outside hanging leg raises is there anything I should be doing for direct ab work?
are obliques, serratus and those little things worth training?
>tfw cutting and my serratus appears shreded as fuck when lifting my arm

Will I fuck my shit up if I double up on exercises?

Like, While i'm doing bench flys, would I be an idiot for doing bicycle kicks as well?

>>38232024
Trades worker, I feel you. I'm doing 10 hour days 2-2.5 hours total transit (which isn't bad actually). So 12ish hours plus 8 of sleep and an hour of getting ready in the morning I'm up to 21 already.

Plus I fucking nap like a mother fucker, sometimes sitting up in my goddamn chair.

I don't do my accessories at the moment while I'm doing 10 hour days.

It sounds like you might do ladder work?

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Working on problem areas.

Chest
Tris
Calves

Would it make sense to do exercises that target my problem areas everytime i workout, regardless of the routine day?

Obviously chest and tri get worked on on A day and calves on C day.

But doing cable flys and tri extentions on back and leg day?

And calf raises on chest and back day?

Also...2 months. Is this good for shoulders and back? No before pic

I got my testosterone levels tested and I'm sitting at 616 ng/dl.

I've spent two days now trying to find a reliable source on how low that might be but I seem have concluded it is low, I just don't know it's a bad low or average kind of low.

So I decided to deload this week. Should I deload from every lift or just the ones I'm stalling at?

>>38232281
Why the fuck would you need to do that? Are you that strapped for time? Jesus anon

Are leg presses a waste of time if I can squat perfectly fine? Give it to me straight brehs

>>38232415
just stalling

>>38232395
>problem areas
>posts picture
>didn't list entire body

>>38232281
yes. It sounds like crossfit is a perfect fit for you

>>38231989
>Does it mean if you were fat once you're fucked and put more fat easilyo n those spots?
no
>yet my father which is really fat doesnt even have them
protip: you get some genes from your mother too

> once I get like 10%bf will I ever be able to lean bulk without getting those pesky lovehandles ruining my body?
get to 10% first and then worry about that then.

>>38232449
are you a body builder? if no, there's no need to do them unless you feel your legs are holding your squat back.

>>38232036
for lower back often the best thing to do (never hurts at least) is to strengthen the glutes so look up glute isolations (bret contreras is the guy)

rotator cuff: google elitefts band series and get some bands and do pull aparts erry day

>>38232053
If you train them they will look better

>>38232403
It's mediocre. Anabolic men the website has plenty of stuff to get that number up. Biggest thing is nofap

>>38232449
They're a useful way to add leg volume without worrying as much about form/CNS as squats

>>38232466
What particular use does it have for body building? Hitting quads harder?

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>>38231797
r8 brahs, rugby player here

>Monday (legs and shoulders)

low bar squat 3x5 ,3 isolation 4x10 (calves, hams and quads)
ohp 3x5 ,2 more isolation movements
4x10 abs on hanging leg and crunches

>Tuesday (back and tris)

power clean 5x3 (including warmups obvs)
DL 1x5 (including warmups obvs)
3 isolation movements for back
3 isolation for tris

>Friday

binch 3x5 (including warmups obvs)
and 3 isolation movements for chest
and 3 for bis
4x10 abs on hanging leg and crunches

>>38232383
Yeah, 2 hour transit myself. Is there any way out of this hell? If I'm not sleep deprived, then I napped my whole day away.

I have 3 weeks of uncashed checks just sitting here, what for?

>>38232518
>It's mediocre. Anabolic men the website has plenty of stuff to get that number up
I've read through a lot of stuff on the site but it felt really overwhelming and I wasn't sure if it was bullshit.

>Biggest thing is nofap
I've done my 30 days before and noticed very little noticeable changes, but I have no test numbers to back that up. I've concluded to masturbating less and from what I've read the 7 day nofap is pretty efficient (once every 7 days for maximum test increase)

>>38232619
Well money for one, I mean some days I just move skids up the manlift or organize material which is minimum wage tier kind of work but I get paid way higher. Also one day the site might be closer to home. It's also man's work and you should feel some semblance of satisfaction for the hard work you are doing.

>>38231989
Fat cells frequency doesnt change in a lifetime, they're permanent. If you're genetics have placed most of them on your lovehandles, then yes, that's the place where you'll gain fat first. Love handles aint bad, i got eternal moonface unless im sub 12%

I heard/felt my chest pop when I was doing dips 2 wks ago. It hasn't gone away. I took a week off from lifting in general, but since I've started I haven't had a problem. Dips though still bring that pain back. Any advice, stretches, etc?

>>38232053
Yes, add in exercise for obliques but for strength. Heavy weight low reps so you strengthen the core but dont hypertrophy too hard into fridge mode>>38232053

>>38232659
>man's work
>satisfaction

I remember gains being a lot more satisfying. How do you cope with the joint stress? For example, I wear pads, but kneeling for a whole shift still means I need to hire a dogwalker.

>>38232524
no, hitting those biceps so they're extra jooooocy

>>38232725
I do electrical so I do mostly overhead/ladder work, usually with a tool belt hanging off me which lately I've been noticing my back is getting sore. The time will come for receptacles though which is months of either bending over or on knees, I usually get a bucket to sit on and swap between knees/squatting and sitting so it's not too much stress on either, my logic could be retarded though.

Stretch if you can prior and during, take standing breaks when you can.

But really you feel no satisfaction going home knowing you worked hard and did a good job instead of just flipping burgers or stocking shelves?

For how long should I work on negatives chinups? How many sets/reps before I can do 1 real chinup? Pls help

>>38232821
https://www.youtube.com/watch?v=mRznU6pzez0

can you deadlift more than this chick
https://www.youtube.com/watch?v=m5pd5_slf3U

>>38232799
Well, right now we are putting up a huge apartment building downtown, mostly studios; save for the top ~5 floors. Fuck small living spaces for $1500 a month.

Unloading trucks was almost as hard, physically. If working hard and doing the job correctly was the end all-be all I would've stayed there. As for the satisfaction of the work, conceptually: wasn't my bright idea to put this eyesore up. Just one more reason to stay out of the city.

I just started lifting again after a year off and everywhere I read that you can only gain two pounds of muscle in a month which is bullshit. I'm already gaining it back fast. How is this?

>>38232961
if you've built muscle before, you regain it quickly.

>>38232925
"perfectly'"
holy shit thats bad form if i ever saw any

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TDEE is estimated to be 2100. I'm 5'11" 178 lbs DYEL fatso. Is there any disadvantage towards eating at a 750 cal deficit?

>>38232925
if by perfectly they mean having a perfectly rounded back, then yeah

>>38233040
if weight loss is your only goal, then no.

>>38233051
I'm also lifting 3x a week, but I know I'm not gonna be gaining any mass. Should I stick to a 500 cal deficit?

>>38231797
OP here, please respond

>>38233069
how important is losing weight? Is it more important than keeping your gains? If so, do whatever deficit you want. If you want to maintain as much of your gains as possible, do a 250 deficit.

>>38233100
Introduction to longer stamina?

For me running as always been much more mind over matter anyway, I'm a pretty small guy though so I'm not moving too much weight around.

>>38233040
"Oh shit that was 600 calories?! It's only 10:00!"

You're going to hate yourself and if you have no experience eating a deficit you'll get frustrated and give up, start simple.

>>38233135
Losing weight is very important, I've been fat all my life and made some pretty decent losses earlier this year and plateaued. I don't have many gains, if any.

>>38233139
a 750 cal deficit isn't 750 cals/day retard

>>38233100
because week 1-4 is all about conditioning you to run longer periods. There's really not that much of a difference between running 15 minutes with minor breaks and 20 minutes straight. The whole point of the program is that you eventually run longer.

>>38233154
>a 750 cal deficit isn't 750 cals/day retard
I noticed that after posting.
It was still good advice damnit.

The don't know how to weight chicken breast guy has another question:

When weighing my bananas, should I be weighing them with the skin on or skin off?

>>38233279
do you eat the skin?

What kind of leg exercises/routines would for sports like basketball?
I'm looking to improve my vertical and general air-time.

Are things like Gold Peak unsweetened tea and Ocean Spray 5cal/serving cranberry juice alright to drink on a cut, or should I just stick to water and homebrew?

>>38233288
no, but I don't eat chicken raw either (this is where the confusion arose earlier). They sell bananas by the kg with the skin on, so do calorie reporting sites factor in the skin or not? I know it sounds like a dumb question but I'm being serious.

>>38233316
>no, but I don't eat chicken raw either (this is where the confusion arose earlier).
seriously, how fucking stupid are you?

>>38233316
but you do eat teh chicken, don't you? Do you not see how that is entirely different from a banana? Please do the world a favor and end your life.

>>38233335
>>38233341
It's a legit question. Why are calflets like you always so bitter when people like me with 20" calfs ask questions about diet?

>>38233372
>It's a legit question.
it really isn't. How can you equate raw chicken, that you will eat the entirety of, to a banana and its peel?
>no, but I don't eat chicken raw either
literally retard logic.

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What's a reasonable time frame to reach 1/2/3/4 for a total beginner?

I'm eatting ~3000 calories a day, 6'0" and 170 lb
After 1 month I've gotten my bench to 135, my squat to 205, my diddly to 275, and my ohp to 95

>>38233387
Because I had been weighing my chicken after it was cooked, which obviously weighs less than it being raw, so as I was prepping an arvo snack and peeling a banana, it occurred to me that maybe I should be weighing it with the skin on as that is how it is weighed when I buy it.

>>38233300
Pls this?

>>38233398
if doing a solid beginner program like SS with proper diet, rest and lifting, you can reach it in 6 months. At the very worst, within a year

>>38233398
What did you start at?

>>38233419
95 bench
135 squat
225 dl
65 ohp

Any advice on increasing my ohp faster? I feel like I'm hardly making any progress on it

>>38233406
then you're a retard and you should literally kill yourself.

>>38233444
OHP is the hardest thing to progress on, don't feel bad.

>>38233457
thanks for being so helpful and friendly :\

>>38233493
there's literally no helping you if you're this stupid.

>only eat two meals a day due to work schedule
>workout in the evening
>Dr informs me I need to eat after I workout
>give it a try
>workout followed by 4AM nuts, fruit, lean meat
>continue to lose weight at same rate as only eatting two meals

What the actual fuck is this voodoo?

>>38233956
are you counting calories? How much are you eating?

I really want to have nice healthy skin on my face. Can anyone recommend the best cleanser to use? I don't want to use tons of different things, just one cleanser that you know works.

And yes, I'm doing my part on the diet and sleep.

>>38233956
if you're losing weight you're not eating enough, it doesn't matter when you're eating the little food you're eating.

>>38233968
not really probably around 300-500 cals for my post workout meal

>>38234000
I'm talking through the day you tard. HOw much do you eat per day?

>>38234008
1800-2200

Does this count as a squat?
https://twitter.com/eliaknott1/status/755061738161209344

>>38234128
>smith machine
automatic no

>>38234128
breh, it's not even a quarter squat.

Lyle McDonald's rapid fat loss

I'm lazy. Can someone tell me if I'm missing something?

-Lots of protein to spare muscle
-lots of veg to fulfill essential nutrients

Is that basically it?
How long to typically run this sort of diet? 1week? How many calories, 1000 and below?

Help out a lazy fag. I know how to cut properly. But I just took one weeks break from cutting. Just looking to 'jump Starr's my cut again and then return to normal eating

Is meal timing really irrelevant? Total daily macros and calories is pretty much all that matters?

>>38234227
yes and yes.

>>38234064
height/weight/gender/goal?

>>38234227
yes. The only reason the whole "multiple meals" things work for some people is just so they don't get desperately hungry or full by the end of the day.

>>38234190
Bumping.

>>38234268
6'1
175
Male
>Goal
165

Are skateboard or stability ball squats a meme?
I don't have a barbell at my condo's gym and wanna build my legs

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https://www.youtube.com/watch?v=3DDK6Sb5ipw [Embed]

What would be /fit/'s opinion on this? Acceptable?
I mean, as someone who only just started to get fit, it looked somewhat okay for what it is.

Would I somehow kill myself if I happened to throw in a shake of protein powder in there?

Will doing only push ups and pull ups be enough to have a nice-looking upper body (chest + arms + back)?

When I had a gym partner and a spotter my peak lifts were 245lbs bench press for 2 reps and 315lbs parallel squat for 1. Over a year ago my training partner left due to work so I couldn't do heavy singles or overload anymore. Since then My squat is like 245lbs for 6 ATG clean reps and I'd be lucky to get 6 reps at 220lbs on bench. I couldn't even get near my previous maxes. Why have my lifts maxes gone down but I haven't lost size? I feel like I'm stronger overall, able to do more volume, but can't max as much anymore.

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So I'm trying to do gym properly. I want to become big and strong and slay pussy.

So what happens is that get going for like a month or so and then it kind of peters out and I stop going. It's not like I hate it. It just seems to get harder to get in the car and drive over. What is wrong with me brehs. I feel like a fucking idiot.

>>38235082
No willpower
>never going to make it
kys

I don't care about strength whatsoever, what program should I do?

>>38235082

might be the wrong reasons for doing it, dunno.

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why do my cheeks go so red when I get out of the shower?

>>38235008
bump

>>38235008

Because your spotter was doing the work for you.

>>38231797
it's been a really long time since I saw the archaeologist meme

>>38235527
because you are cute

Does everyone get the urge to have a fap after going to the gym? I have long sessions usually and sometimes can't help myself despite knowing I will feel like shit because I am up so goddamn early in the morning.

>>38231797
Giant fatty here
>6'7 271lbs
>BMR should be ~3800cal
>Eating ~2000cal a day now
Is this too little?
I don't want to fuck up my metabolism or anything, I've been eating this way for two weeks now but I feel cold and hungry as fuck right now.

>>38235539
No the spotter didn't help with any reps, was only there to help me unrack and rerack and be there if I failed a rep

>>38235496
Should clarify: hungry skeleton who wants to look nice.

>>38232615
Also rugby, the only major thing you'really lacking is agility work. Look up a routine you can do on ladder and throw it in on Sunday so that you aren't tired for games

>>38235645
Probably the test increase

>>38233493
I tend to notice most of the angry assholes here are the ones who don't lift or are fatties themselves since most guys who post pics are generally nice

>>38233279
without skin

>>38235648
p-pls respond

>>38231797
I swapped from SL to canditos for my cut, but when its over I want to bulk and put on as much muscle as possible, and also increase my lifts. I think I have a few noob gains left in the tank, but not many. I'm natty too.

My question is, are there any routines that are in the same vein as SL, but focus more on upperbody? I guess I'm asking for fullbody routines that have a decent upper component. If not, I'm gonna have to design my own; any decent guides?

>>38231797
I want my abs to look good. Yes, I'm lifting for girls, but also because I wanted them as a skinny 13 yo, and I wanna fulfil that dream. I'm wrapping up my cut in the next few weeks (should be 12% bfp), then going to maintenance calories for a fortnight, then bulking.

What ab/core exercises should I integrate into my routine? My bulk is going to be around 4 months, or until 15% bfp; whatever comes first. What kind of results will I be looking at?

>>38236220
gaining weight won't help your abs look better.

you can do some core work like weighted crunches, legs lifts or whatever you help build them up during a bulk - but you're gonna have to cut back down if you want defined abs.

>>38236194
SS with accessories, or split it into ULxULxx so you can add even more accessory work.

>>38235648
>>38236171
that's probably not your BMR, but could be your TDEE.

a 1800 calorie deficit is very low. 6'7" is fucking huge m8. just eat 3k a day and you'll likely lose more than enough weight.

>>38235496
literally anything that gets you in the gym training muscle groups 2-3x/week.

>>38235661
>>38235008
if you lost a significant amount of strength, then he was doing the work.

it's unlikely a psychological thing. why not just a random to spot you and see what happens.

>>38234886
depends what you consider 'nice' - it'll be hard to progress past a certain point, which is probably around ottermode depending on how lean you are.

>>38234499
>can I eat food
yeah

>>38234367
they help you get better at balancing. they aren't used to build legs.

>>38234227
no. in terms of losing weight and generally building muscle it's fine, but there are ways to 'optimise training'.

e.g. if you don't eat anything all day and you try to do a workout, it's not going to be as good as if you had a decent meal with simple carbs 1-2 hours before the workout.

I'm not planning on getting natty or anything, will lifting while eating my normal calories+more protein still provide me some muscle?

>>38231797
Half a year ago I concentrated on a lift so much that it felt like a light bulb went bust in my head and since then I wasn't able to summon nearly as much mental strength as I did before, like my CNS broke or something. Any ways to assist CNS regeneration?

Do I need to take caffeine and/or aspirin with ephedrine for it to be properly effective? I'm currently on 24mg Ephedrine HCL 3 times a day, but I still get hungry, although not as much. I've heard many people say they stopped feeling hungry completely when taking ephedrine.

>>38233444
o shit you're me, but with a better press

>>38231797
I returned to the gym after a 4 months break due to irl stuff I had to deal with, and already I injured myself.

I feel pain at my elbow, right at the joint, this does not feel like muscular pain at all, I believe I overextended my elbow while doing bench press...

Sould I wait for it to recover fully? What can I do to help it heal faster?

Where can I get adderall in Yurop?

Would it be better to just buy some beta alanine and creatine and mix the two instead of pre? That way I won't build a tolerance, right?

>>38236799
uk. maybe not adderall but simmilar substances.
search nootropics uk

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>>38231797
is this a good beginner program? i don't have access to a gym and i cant use a barbell in my apratment. i like the idea of splits more and running this 4 days a week would let me hit each body part twice a week.

>>38236953
you don't need 2 different biceps and triceps exercises. try to focus on some compund exercises(sqauts, deadlifts, overhead press, bench press ...).
you can find beginner programs all over the net, pick one that suits you.
on the other hand, fuck all that and do this program, better than doing nothing

>>38236941
thanks senpai, modafinil seems to have a similar but milder effect, but I still can't find anywhere to buy it

Been getting a weird cramp in my inner left elbow when doing barbell curls. Is this normal? Bad form?

My rear delts are inserted in a way that causes proper low bar position to create a minor slant in the bar. Is this something I could make up for with a stance adjustment or should I consider switching to high bar or front squats? I also have a spinal erector imbalance from bad posture and my hips are slightly misaligned. Idk how much that changes things.

>>38237228
Implies a weak wrist. Deload and include wrist curls before regular curls, or just rest longer tween sets.

Are lunges a good alternative to squats if I've only got dumbbells to work with?

>>38237304
They aren't bad. May want to incorporate step-ups as well; and you'll definitely need to do core work/HIIT to make up for the lack of stabilizer work. (You should probably be doing those things regardless desu)

>>38231797
Does anyone who has supplemented Zinc for a long time tell me about its effect on longer term? Does it remain such a potent test increaser? Also does it hurts if you miss a couple of days of Zinc (do you notice a difference)

>>38237347
If you take too much you get racing thoughts and insomnia and can't sleep. Happened to me with 50mg/day over a couple months. 10mg every night is safe and effective

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A bit archaic question evoking the old "Health and Fitness" name this board used to be recognised under.

How to make a girl come with just your dick?

Vaginal penetration, as is generally known, means shit for most women when it comes to actual orgasm. During sex, my girl has to stimulate her clitoris with her hand as well, otherwise she won't reach the big O. She says she enjoys sex, loves having cock in her pussy, but that it just won't make her come. Cunnilingus, fingering, penetration... everything requires clitoral stimulation as well.

We've started having sex only recently as we both were virgins until the beginning of our relationship, and so we're still learning, only have tried 3 or 4 positions, and are constantly discovering new things. One of those, her lying on her back, legs up and bend onto her belly, allows for a constant stimulation of her g-spot with my dick, but even that doesn't make her come. In fact, she said she would first start crying from the sheer intensity of it than come (and since she loves being dominated I'm gonna make that come true). During doggystyle she came 3 times in some 8 minutes and said she loved it, but still had to help herself.

Also, any anal tips? She's really eager to try it out, it's basically me who's holding it back as I'm a bit scared about what all could go wrong.

>>38237423

Have a BBC. Needs be very thick and big

>>38237423
Some girls are just that way, seriously. Just roll with it. So lucky the chick I knocked up cums from straight up sex, had a couple girlfriends before that always had to be eaten out forever. Hated that shit.

>>38237373
do the positive effects wear off?

>>38237373
Chest hair started to grow, more aggressive, more wet dreams, patches in beard filled out, felt more energetic and confident.

I'm just starting going to the gym and I have gone every other day, doing GS

I wanted to do c25k the days I don't lift, but is it a good idea if I'm just starting to use the gym? Or will this affect my lifting days?

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>>38237556
>>38237347
I believe you can get more than enough zinc simply by eating the zinc rich foods in pic related, I think it is safer too.

>>38237423
Pic made me lol, still chuckling at my desk

>>38237548
>had a couple girlfriends before that always had to be eaten out forever.
And would they orgasm in the end?
>Some girls are just that way, seriously.
I know. Some 70% based on what the research says. Which is why I'm asking for some tips and tricks.

>>38237604
Use elliptical machine so you don't grind your knees into dust

what happened to fitsticky.com?

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Assuming you could only lift four times in a row per week (Mon-Tue-Wed-Thu), what would be a decent routine to follow?

I was thinking about a push-pull, or even better an Upper-Lower.

Any suggestions?

>>38237676
Trappy died

I'm cutting low-carb, should I invest in multivitamins?

If yes, what's the best gummy multi?

>>38238160
>should I invest in multivitamins?
Not really worth it, but go ahead if you got money to waste.

You could just blend some fruits and vegetables and drink a smoothie, would work the same and provide you with fibers at the same time.

>>38238201
individually blending fruits and veggies seems like it'd be more expensive than just buying a $10 bottle of multi's.

>>38238224
>individually blending fruits and veggies seems like it'd be more expensive than just buying a $10 bottle of multi's.
That is not really true to all countries, but sure, if your country has such high prices for fruits and vegetables that multivitamins supplements are actually cheaper go ahead.

I would personally rather just eat a salad and drink a fruit juice to fill the vitamin quota.

>>38237887
good

When is a reasonable time to stop making linear progression? I'm coming up to 6 months on ss and I haven't increased weight on a workout to workout basis for over a month now and I'm thinking about switching to an intermediate routine (probably texas method), but I also feel like my lifts are still too weak.

Squat: 95kg (~210lbs) 3x5
Bench: 80kg (~176lbs) 3x5
Ohp: ~50kg (~110lbs) 3x5, sometimes manage 52.5 on a good day
Deadlift: 130kg (~286lbs) 1x5

What do you think? I could probably stand to improve my diet and sleep a little more if my lifts are too weak to progress to intermediate. I've heard of people staying on ss for over a year, even up to 2 years, and still making gains so that's why I'm a little confused.

>>38238267
the big thing for me is keeping it low-carb. I'm only allowed like 80g a day and fruit juice is chock-full of sugar and carbs. The gummies also don't expire which is nice.

I mostly eat meat and protein powder so I'm always curious if I'm not getting the proper amount of nutrition.

>>38238291
>I'm only allowed like 80g a day and fruit juice is chock-full of sugar and carbs.
Even lemon juice with water? Just dont add sugar mate.

Also, salads will give you most of the nutrients you need withoun't actually adding calories and carbs into your diet, as long as you stick to leaves only.

>>38238323
lemons aren't exactly that nutritious man. But that's what I'm talking about: Fruit juice that does have those vitamins in it usually also has a decent amount of carbs or sugar.

The main thing is I just don't want to be malnourished vitamin-wise on this cut.

>>38236587
bump

>>38238355
Lemon has vitamin c, it is a nice complement to a salad.

You can get most vitamins from leaves man, it is not that hard, look at a ceaers salad for example:

http://www.whfoods.com/genpage.php?tname=recipe&dbid=23

You can drink a multivitamin as well if you want to be sure you get enough, but it is not that difficult to obtain them naturally withoun't eating fruits.

You also get some from meat and fish.

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I've been doing Greyskull LP for some time, the "Linebacker Focus" in particular(except without the neck harness, and with v-handle lat pulldowns instead of chins since I can only do 4 reps).

I feel like I could still make better use of my workout days, so I've been thinking about adding a few accessories.
What does /fit/ of adding Incline Dumbbell Bench Press on my Bench days, and seated Cable Row on my Press day? And what would be a good rep range for the incline bench?

>>38238289
>6 months
>those lifts

you weren't/aren't eating enough.

>>38237238
Bump

>>38238443
fair enough, I'll just try and incorporate more veggies into my diet.

>>38238475
Is it bad? Am I far off from where I should be?

>>38238542
It's less than what you could have accomplished. Don't worry, making shit progress is not uncommon.

>>38238556
Ok, I guess I'll stick to the ss routine for now and work on fixing up sleep and diet. Thanks for input

Where to buy clen? I can't find any of the Chem shoes I used to use

>>38238490
http://www.whfoods.com/genpage.php?tname=george&dbid=423
At the bottom of the page of this link there is a menu supposed to give you 100% of every vitamin, the dishes in it seems pretty easy to make, seems pretty healthy and supposedly take no longer than 15 minutes to make.

>>38238636
half this stuff wouldn't work for me, too many carbs. Thanks anyways though, will probably be helpful once I'm down the weight.

>>38238542
I mean, progress is progress, I guess. And no two people are alike, but to compare it to my results, I start SS at the beginning of april last year and hit those numbers but the end may/mid june. I was tacking on 5 to 10lbs per workout and stalled maybe once towards the beginning when I was trying to not eat as much. Then I realized if I want to get stronger I need to eat more. Eating at a surplus made the lifts so fucking easy.

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>>38238658
>tfw cutting on SS

I can't wait to not be fat

Can i get fit being a semi-beer-alchoholic by doing cardio five times a week and hiting geem thrice a week?

I know routines and all the diet stuff, but will it be managable with 6-10 litres of beer a week
>>38238681

The day before a strenuous work day I decided to do sprints on my day off. The next day at work I suffered from severe heat stroke (constantly dizzy and light headed anytime I moved around at all the least bit). I'm 24 years old 6'3", 185lbs and I've been in decent shape my whole life.

Three weeks later I still get light headed extremely easy and I'm excessively low on energy. I'm worried I might've done permanent damage to myself by overtraining somehow? I don't want to sound like I'm a hardass by saying overtraining is the problem, but I don't think me being out of shape is the problem either.

Does anyone know what is wrong with me? Should I just take time off or should I go see a doctor about my bad heart or something?

Thanks in advance for any help


tl;dr: light headed and dizzy frequently, in good shape, why is this happening now?

>>38238658
>the end may/mid june.
to clarify, of that year, not this year.

>>38238732
are you drinking enough water?

>>38238721
no. excessive beer will make it nigh-impossible.

>>38238759
I never let myself get thirsty

Is that enough?

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Are V-Bar Pulldowns the best (or one of the best) exercises to target lats?

I cant do more than 6 chinups or 3 pullups

>>38238996
Yes. ROM is huge for the lats

>>38238960
probably not.

can i change routine now whilst cutting and then when it gets to bulking season carry on with the same routine and gain strength, or will i just stay stalled at max lifts?

>>38239023
one has nothing to do with the other. Cutting is a losing weight. Whatever routine you're doing during cutting is just to maintain muscle mass. There's really no need to chance routine unless you're bored with it (which is stupid), you won't really make any improvements unless that prior routine was shit. When you start bulking, you'll start increasing strength because of the extra calories, not because of the routine being different.

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How would /fit/ survive in the wilderness?

>>38231797
What deadlift routine should i be doing if my 1 rm is 380 and 150 pounds?

>>38239076
i can find a way to kill myself with more than half of those and that's all that matters

>>38239123
*at 150

>>38239060
so i'll still be able to push through whatever i stall at weight wise due to the increase in calories?

thanks for your help anon

>>38239076
tent, hiking boots, water purifier, hunting rifle

Does anyone have the most recent DNP Pastebin?

>>38239149
if you're stalling it's usually one of the following: diet, water, rest, or shit routine, in order of likelihood. Most often than not, it's all of above.

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>>38239185
thanks for your tips, just fyi i'm gonna move onto phracks greyskull routine (pic related)

>>38239076
There are only five possible answers, and two become personal choice.
>Water Purifier
>Pot
>Knife

Last one is either:
>First Aid
>Boots

Everything else can be substituted with things found in the wild. Electronics are worthless.

>>38239163
You died without a way to make fire and fight infection.

>>38237238
Pls help

>>38238658
What were your lifts when you started?

I'm afraid of going fridge mode, but I still want to keep doing ab exercises. Mostly because I enjoy them.
Is it true that if you do the vaccuum (suck in) while doing ab exercises you'll keep a flat stomach, rather than bulge out like a genuine fridge?

How bad of an idea is it to do chin ups for biceps? Been liftan for 5 months now and the girth of my wrists are like 6 inches. Curling really strains my wrists so are there any alternative ways of training biceps?

>>38239757
chin ups are great for biceps but they're no substitute for an iso like curls.

>>38239076
>>38239224
Wrong

>Weed
>iPod
>Hammock

When the weed is gone and the iPod's battery is dead, I'll hang myself with my last item

>Rope

>>38239123
pls respond

How much calories are burned while lifting, shouls I even consider it while counting calories?

>>38239786
WEED DUDE LMAO

>>38239812
only if you're bulking

>>38239812
not as many as you think, and I wouldn't

give me some flexibility exercises to do at home so I can get into the position to front squat.
My quads look smaller than they were(compared to my hamstrings which have gotten bigger) because I only lowbar squat

>>38239747
Strengthening your transverse abdominus (deepest ab muscle) via plank, side plank, vacuum will sort of pull your abdominal muscles towards the body, stopping them from sticking out as much fridge-style. I highly doubt you'll go fridge mode from ab exercises unless you're doing high-weight cable crunches or some shit.

What is /fit/'s concensus on meme flavours of whey like maple syrup, orange cream etc. that Myprotein have out there?
I'm thinking of getting some orange cream or pineapple since there's a flavour based sale on this month.

>>38239008
I suspected that. Tried them today and felt them lats really working, extending them and doing all that ROM.
Will keep doing them at every workout.
On non lifting days I'll just continue going on a run and bust out as many chinups I can on the bar at the park

>>38239076
>water purifier
>knife
>first aid
I can make a rope, shelter, fire so I'd say either a raft or a flare gun, first one if I know I'm not that far from land or travelled waters, second one if not

>>38239185
not him, I had problems since day one with progressing, started with 5x5, switched to 3x5.ù
I just cant get past babyweights: 72,5kg for BP, 110 DL, 45OHP, 75squat
I'm starting to think the hardgainer meme is not much of a meme after all

>>38238475
I'm 6 months in and my lifts are all 10 or 15 kg less than that guy.
some people are just not built for lifting

I'm currently looking for a job and don't have access to a gym. Are there any workouts/exercises I can follow until I can start SS? There are a few on youtube but I don't know if they're worth it.

I'm 6'6 and 165 pounds.

>>38240324
Oh shit I was doing high-weight cable crunches. Thanks anon!

Any tips on making sure I dont go soft when losing my viriginity? The anxiety in itself is annoying.

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Anyone ever experience fatigue more than usual? I first started lifting when I was 18 years old and I always felt great, was always ready to go to the gym, was always doing high volume workouts 5-6 days a week.

I'm 21 now and I'll sleep for 9-10 hours and feel like going right back to bed.
>Oh you're sleeping too much
sleep for 6-7 hours, feel like trash all day
>Oh you need a break
Take two days rest, go into the gym on the third day, have a shitty workout

Why is this happening. I forced myself to do back and bi's today and I only got through it because I had preworkout, seems like no matter what I do to prepare my body for a good day at the gym it just sucks.

Is it actually necessary to keep protein really high during a cut?

I have been bulking for 6 months and i rarley got more than 160g of protein and just stuck to fruit veg and ate mostly beans and lentils for protein, i gained plenty of strength and never had 1g per lb of bw.

Im 220lb now, and is it really necessary to consume close to 200g protein whilst i cut to maintain gains? I feel worse eating to reach protein requirement than i do just eating healthy food rich in nutrients.

>>38240734
No one knows your body better than you, dude. Just know that the majority of people recommend increasing protein intake as a precaution and way to signal your body to hold on to muscle.

What should I work on for lower body strength.
I want to improve my vertical and general air-time for basketball.

>>38240803
do squats and calf raises. Box jumps should help too. No crossfit memery

>>38240734
try it and find out,

>>38240714
just get it over with. After you got it behind you, the anxiety goes away

>>38240464
nothing worth doing

>>38232693
Pls respond

If I'm starting, when should I weight myself so I don't feel despair, bummed out?
I took a picture the first day and checked my weight last friday, but today is waay a different number. Should I just dismiss it until I have been 1 month working out?

>>38240803
What the other guy already said plus power cleans

I wanna go to the gym and be a sick cunt like most of you but I don't want to get made fun of

I look ridiculous doing exercises just because of how short I am and I've already had an old man make fun of me indirectly by baneposting irl during my bench set. I just wanna be 130lbs of muscle instead of fat and be happy

Help me out /fit/

>>38241697
no. You should be weighing yourself regularly, daily, at least weekly. You want to track your weight over time, not spot check every month.

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-Posting this here as well as CBT as I didn't know which was more relevant-

I'm very new to lifting.

Can anyone give me some advice on my weak points/areas that I should focus on?

Specifically, the area that the (shittily drawn) arrow is pointing to - is there any way to fill this in? I don't like having the hourglass shape that my wide hips creates.

I assume I'm fine to just continue bulking for a decent period of time?

Thanks

>>38237238
Pls respong

>>38241753
entire body is weak, focus on all of it.

I went from 80 kg to 70 kg in about 5 months and have been lifting for 4 months on a cut.

After I reach around 65kg I will start my first bulk ever and I aim to continue until i reach my original weight.

Assuming I am eating clean and around 400 to 500 calorie surplus, how much of this 15 kg would potentially be muscle mass? Is 15 kg too much to bulk at a time?

>>38241697
Weigh yourself daily, at the same time. I wake up every day, go to the toilet, then weigh myself. Every single day, unless I am physically unable to do so, like if I am away from home.

>>38241753
Bulk. Every area is a weak point. Focus on obliques if you want to get rid of the 'hourglass' figure.

>>38241770
>how much of this 15 kg would potentially be muscle mass?
no one can answer this for you
>Is 15 kg too much to bulk at a time?
there is no such thing as too much bulk at a time.

>>38241791
Then how does one do a successful bulk? How do you know when you should start and stop a bulking process?

>>38241800
you look in the mirror and say "I think I'm done bulking." There is no such thing as a successful bulk. There is no set guide for when you should start or stop bulking. It's all personal preference.

>>38241800
Bulk until you decide you want to cut. Not much to it. Some people bulk for years, slowly, without cutting.

>>38241766
>>38241789
Thanks - that was my suspicion, I was just double checking to make sure there wasn't anything glaringly unbalanced about my body.

Any advice for exercises that target obliques?

>>38238474
bls resbond

>>38231797
I've stopped going to the gym /fit/ I've taken up swimming, I've decided it's not about how much I can lift and more about being happy with myself and training harder than the people going to the gym.

Thanks for the journey /fit/

Best routine for reaching the ever elusive husbando mode?

>>38241822
Suitcase carries, weighted russian twists, side cable row. That sort of thing.

>>38241843
Permabulk, slowly. Lift heavy, build muscle.

Do i retract my shoulder blades on standing barbell overhead press?? Also, what about seated dumbbell shoulder press?

>>38241816
>>38241821
Thanks anons right now I am quite happy with my cut. My manboobs and belly have almost completely disappeared and I feel like my body would be suitable for a bulk if I lose another 3 4 kilos.

I mentioned 80 kg because I think for my height that is a good balanced body mass but I don't exactly know how the bulk/cut process works. Maybe to obtain my goal body I have to bulk up to 80 kg and put up some muscle then cut to 75 then bulk to 80 again etc. Is it how that usually works?

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>>38231797
Medical question:

Sunday night:
>late afternoon
>right knee started getting sharp pains above and below knee cap
>wasn't debilitating, though
>hadn't done leg work since Thursday mid-day
>hand't bumped into anything or any other trauma

Monday early morning:
>wake up too pee
>leg won't bend more than maybe 5 degrees
>excruciating, VERY sharp pain like I've never felt
>can utilize leg, but can't bend at knee because of pain
>feels like tendons turned to hard rubber (like a tire)
>no redness, swelling, or bruising
>go back to sleep
>wake up
>can bend knee about 30 degrees
>it's been like that ever since

What the fuck is going on? I've tried tiger balm, motrin, epsom salt baths, and cold presses. Nothing helps mobility or pain. I have no idea how this just happened out of nowhere. I literally did nothing out of the ordinary this weekend, and last time I did leg work was Thursday. Didn't gym this weekend. Still no swelling, redness, or bruising. Nothing in my diet out of the ordinary.

>>38241964
Serj Tankian

>>38241739
>>38241775

Thanks

>>38241874
someone? :(

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>>38241994
I'd like to add on to this if I may:

Weigh yourself every morning before you eat and after you pee/poo, but only compare one day a week. Example would be to start on a Monday and then compare your weight the following Monday. Your weight fluctuates too often from water retention, electrolyte balance, and shit retained in your gut. But seeing how you fluctuate throughout the week will help you get an idea of where you could be more hydrated, cut sodium, etc.

Bumping for this >>38241931 I'm still in a shit ton of pain.

how can i measure how many grams of protein i get a day and make sure it's enough if I don't have the nutrition fact labels?

I'm going back to college pretty soon and I'll have a meal plan so i won't be buying all my food from the store and I won't be able to see the nutrition facts. I am already bringing a food scale so I can measure how much meat I'm eating and approximate the calories, but I have no idea how to measure protein

>>38242097
if your school was like my school, they had the staples with pretty much nothing on them. You can get chicken breasts with nothing on them, or my favorite roasted turkey breast sliced. For the most part, the calories online for those are close enough. Don't eat the garbage like casseroles ands hit.

>>38242131
same applies to protein content

>>38242131

Yeah that's what I was planning on doing, just eating the meat by itself.

So you're saying just looking up "1/2 lb chicken breast nutrition facts" or something will give you good enough approximations?

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Is there any science or literature about taking the bulk of your protein and calories before or after a workout? Or should I just keep it consistent throughout the day and have a shake after the workout?

Is there an actual argument for "functional strength vs gym strength"? How well does lifting apply to the real world compared to doing that thing instead.

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>>38242214
These two are definitely fucking.

Hey, I'm trying to lose fat and maintain muscle mass. Is bread really that bad? Is a small of slice of 100% whole grain bread a few times a week with some egg and spinach or avocado gonna fuck my weight loss up? Give it to me straight.

>>38242181
pretty much. Be specific and say cooked.

When I eat really big on a certain day, for the next few days I look bloated, my face and chin look fatter. That's OK and all but...

How do I get myself to look lean and less bloated when I need to? This weekend I want to look very good for a get together.

>>38241931
You should go to the doctor anon, when something doesn't go away it means that the longer you wait for help the longer you will need to fix it, if you don't treat it now it might get chronical

>>38242307
no, carbs are not bad. WHen I dropped from 250lbs to 175, I ate a bagel almost daily. Despite what teh one or two loud faggots say about insulin spikes and whatever, calories in and out is king in terms of weight loss.

>>38242328
cut carbs, cut salt, drink a shitload of water.

Just did my first session of SL and got a sharp pain on my back right shoulder blade during barbell row, otherwise the workout was ok. What could I be doing wrong?

>>38242437
Drop weight super low and do paused rows at the top of the movement, this will be a diagnostic tool to assess where you are weak/poor biomechanics

>>38242084
If you wanted to be really anal about it, I'd recommend finding out the average weight per week and using that.

Does static contraction training work, considering to add it to my routine because my sticking point with squats is retardedly low and I haven't made any squat progress in half a year

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>>38231797
How often should I alternate between high bar / low bar squats?
I've always done low bar and wanted to start high bar because I feel like my mobility and quads are lacking, but I feel my upper back and dl's are gonna start lacking if I stop low bar entirely.
What do?

if shaolin monks train like hell everyday, why do I need rest days?

I don't want to get buff, I want to get strong

Skelly here,

>6 foot 2 inches
>170

I am doing SL with added chin ups and dips and was making progress while eating around 2500-3000 calories a day, but I still have a small bit of fat covering my abs. Not a lot, but just enough to make me look less than DYEL.

So I decided to go on a cut with 1500 calories and reintroduce cardio into my workout (running on rest days).

>Is this enough to bring down my body fat %?
>Is there anything more I can add to my routine to define my core?

Cutting sucks. I'm tired all the time and all of my lifts have stalled. I want to make sure what I'm doing is right before I have to shamfully deload

>>38242372
thanks anon, when doing this, how long will it be before I see the results and debloating?

When does bulking season start? It's already getting cooler and the sky's starting to cover up more frequently and I'm really getting sick of counting calories and macros. I just wanna start my first dirty bulk.

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I'm so weary of fake infographics on /fit/...

Is this OK or are there some misleading boobytraps hidden in this?

>>38243124
Nope, that one's actually mostly legit but stay away from ec stack, clen or dnp unless you actually inform yourself on how to does it correctly. Also, multis and fish oil are pretty unnecessary if you eat enough vegetables and fatty fish like salmon.

>>38243124
>eat below 20g carbs a day

That's dependent on body weight. I'm 6'4"/215lbs, and I've successfully gone into ketosis with 50g starch carbs per day. However, the more complex your carbs, the better. You can't eat just 30g of Lucky Charms and expect to go into keto.

>1.2g BW protein
That's about right.

Don't be afraid to eat carbs from veggies that aren't starches. You can go wild with those. Per example, I'd eat an entire can of peas and one can of asparagus and not count that towards my 50g/day.

>>38243124
Too much protein will kick you out of ketosis via gluconeogenesis--making sugar out of excess protein.
Blood ketones, and therefore the acetone breath you get on ketosis, come mostly from unsaturated fats. The more unsaturated fat you eat, the more ketones you make.

Strictly speaking it's not necessary to actually be in ketosis to be on a keto diet. You benefit from switching mitochondria over to burning fat at low activity levels with even moderate calorie restriction.

Further, keto diets tend to fuck up high intensity endurance (i.e. anarobic threshold or other glycolytic work). Best to stick to low rep weight training (sets shorter than 10 seconds and lots of rest between sets (5 miunutes: good. 10 minutes: better) so that you stick to the alactic energy system--ATP/CP and hwhatnot) and walking for exercise.

If you want to jog or do high rep sets with little rest, consider a different diet. Targeted keto might work (where you eat 10-100 g of carbs (just carbs, if possible) a half hour to an hour before your workout)/

If you don't get the "carb coma" thing that knocks some people out after eating, you probably ought not to even bother with keto.

Is it worthwhile to increase the range of motion of skullcrushers by lowering the bar behind your head instead of onto your forehead?

>>38243516

the only thing that matters is that your arms stay perpendicular to your body

How do I raise my test levels?

Whenever I try to lift something heavy with my left hand when it's in a position similar to how you hold a cup, I get a pain in my forearm on the left side, right before the wrist. Why is this?

Do Meadows rows hit the rear delts more than other rowing variations?

Pls respond

Should I do OHP tomorrow if my left shoulder hurts?

I'm just starting and this sucks, I will apply heat but I don't know if it's normal or not, it doesn't feel like a delayed pain either, it just.. hurts a bit

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I need advice im cutting and its working im leaning out but my already shitty strength is deceasing. I always fuck myself over since im a stubborn piece of shit who still tries to do the same weight even though its gotten harder then i fuck up the cut since im scared to go backwards and watch my maxes decrease. What do i do?

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>>38238474
PLEASE

>>38231797
>I'm gonna berry my dick so inside you

>>38244943
Moar protein

can i actually lose fat and gain muscle simultaneously by eating maintenance and carb cycling?

>>38243516
Wouldn't hurt.

>>38244018
Sleep, destress, don't starve, inject.

>>38244835
get a used copy of netter's atlas and see if you can get a more precise diagnosis than "shoulder." the shoulder is a big place.

In the absence of better information, I'd suggest warming up thoroughly for your next session and seeing whether it gets better or stays the same.

> cutting
> feel sore, ache, reduced cardiovascular endurance, increased injury

> eating at maintenance, bulking
> recover quicker, perform better, less fatigue and ache, injuries have reduced symptoms, more endurance

Is there a direct correlation with long term deficits negatively impacting recovery rates and body performance?

I've got an indentation on my right leg, just above the knee.
It uh, I don't think it interferes with anything, I don't think. idk.
What is it tho?

>>38245230
Inject? Like steroids?

>>38245306
no, protein.

Yes of course he's talking steroids.

>>38245251
cancer

Is this a good workout scheme?

Stretch
Intervals
15 tight pushups (chest to ground or to fist sized object)
If burned out on pushups before at 10 sets, begin going on knees.
6 inch leg raise for 45 seconds
Repeat pushups
Flutterkicks for 30 seconds -4 count
Repeat pushups
Forward plank for 60 seconds
Repeat pushups
Regular plank for 60 seconds.
Repeat till burnout on ALL exercizes.
Rest at 10 sets for 1 minute and then continue

Boulder shoulders: 3 sets of 12
Dumbell curls:
3 sets of 12
Sun worshippers: 3 sets of 60 seconds -4 count
Lateral raises: 3 sets of 12
Bat wings: 3 sets of 12, hold for 10 seconds.
Stretch

Stretch
Running
Run 1 mile
Rest 2 minutes
Sprintervals for half mile
First quarter mile:
Walk curves, sprint straights.
Second quarter:
Duck walk curves, sprint straights.
Walk 1 lap for cool down.

So, I started lifiting about a month ago and lost 2 kg. Should I be concerned? Im not a fatass and I am doing SS

>>38245608
That fucks up your testosterone, like, when you go off steroids you have even less testosterone

>>38245654
if you want to be a faggot sure.

>>38245172
No. You'd just be losing water. Unless you're a beginner.
If it worked like that, you'd see a lot of people doing it.

>>38245240
You're burning more energy than you consume, and your body is having to consume a bit of itself.
Why would it perform optimally?

>>38245240
are you retarded?

How much more water do I have to drink once I start taking creatine?
I ask because I didn't drink that much water in the past two days, and wound up blacking out at the gym once I started feeling hot.

>>38245704
You're fine. It's just your body sorting itself out.

So if I employ the "Stripped" 5x5 beginners work out from the stickey ,do I still need to eat 3500-4000 fucking calories a day?

Holy fuck

>>38246734
Jesus christ with you people

WHAT'S YOUR HEIGHT/WEIGHT/GENDER
DO YOU KNOW YOUR TDEE

>>38246774
Sorry anon

23
5'7
Dude
165 pounds

my TDEE is 2767

>>38246774
Honestly, I was just looking for a little perspective. Who the fuck eats 4000 calories a day and is healthy?

>>38246904
Eating 3600 a day and running greyskull. Good gains so far. I also run 2 to 3 miles a day and am 6 foot 3 228lbs

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>>38246872
Your TDEE is not fucking 2700 calories. It's a little over 2000. You, at-most, need to eat 2600 calories a day.

I get so fucking tired of explaining this in every fucking QTDDTOT. Do not use exercise estimates: They are wildly inaccurate. You likely do not burn over 200 calories in only an hour of weightlifting, and honestly you probably don't burn half that much if you're a DYEL.

You want to be aiming for about half-a-pound gained per week. Eat at a 500 calories surplus for two weeks while running SS, ignore 5x5 or SL to start with. If you aren't gaining weight, add another 250 cal to your intake. Eat 0.8g of protein per pound of bodyweight.

Go now.

so I've been losing some weight

before, my stomach was definitely fat but it felt thick. Don't really know how to describe it but it wasn't really higgly.

now that I'm losing weight, my stomach area has definitely shrunk but it feels much more flabby and jiggly. Am I just thinking things or is this normal?

>>38241753
You don't have wide hips, or anything close to it. You are just extremely thin.

As other people have said, focus on slowly building strength with something like Starting Strength. Lots of compound lifts: squats, deadlifts, benching, rows, etc.

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I have a sore on my fucking scrotum

I only fuck with condoms and haven't had sex in a little while so I know it's not an STI; could it be kisses I shared with a girl recently?

Skinnyfat DYEL on the way to ottermode here.

I've noticed that I've lost fat everywhere except over my abs ever since I've started lifting. In fact, I've gained fat there. Any reason for this? And will doing more cardio help?

>>38247144
probably an ingrown hair.

>>38247199
no. Losing weight will tho.