Qtddtot

>>38287564
How about some isotonic drink?

i do a A B A B...routine

is it clever to put all my chest excercise in one routine? or spread them evenly?

same goes for legs, arms, back.. of course. should i group them or spread them?

When bulking and trying to build muscle mass, do you always eat at a calorific surplus or only during and after workout days?
E.g if I work out monday, tues, friday and saturday, is there any point at all to a calorific surplus on thursday?
I'm not talking about a mini cut, but rather eating at maintenance.
So that would mean a surplus for monday-wednesday and friday-sunday.
It might seem like a trivial matter, but it adds up to several kilos of potentially excess fat over a few months.
TLDR; Is there any point to a calorific surplus more then two days after the last workout?

>>38287831

There's still some point to it. Protein synthesis goes back down to baseline after ~40 hours but recovery still happens during that later period.

Won't make much difference though. It's only going to be several kilos if you're pushing the weight gain hard or on a very long bulk.

Should i cut or bulk at 63kg (138 lbs) at 5'9''?
I have zero muscle since i just started lifting.

>>38287858

You shouldn't need to cut at that height/weight, but you also probably don't need to start bulking right off the bat. Just up your calories/protein slowly when progression starts to get rough.

>>38287708
neither is clever. Do a proper routine made by a professional rather than some shit you made up

I have shitty genetics, terrible asthma, ugly as heck, cant grow facial hair, greying (25) and short. Is there any point in buffin up or should i just not bother and die

tl:dr should i kill myself

How do you eat 1 cup of steel cut oats? It makes a shitload

How often can I eat tuna without worrying about mercury or whatever??

>>38287906
I had terrible. Talk to your doctor about 1) montelukast 2) QVAR 3) eliminate toxins form your house like mold mildew dust et cetera 4) do 30 minutes of cardio a day with your weight training

I would wake up in the middle of the night gasping for air and had to use 15 puffs of my rescue inhaler a day until my doctor got me on proper medication (the other pills and additional preventative inhaler). That was in high school and then I became a varsity athlete and went to national competition in rowing. I have since quit and lift. Just do it faggot.

>>38287941
I see it as more of a cutting food. Just eat rolled oats or shredded wheat bran if you struggle to eat.

>>38287962
Just eat it on days when you don't have chicken. For most people one meal with meat is enough per day.

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The closest thing to oats in the grocery store i found was a bag of stuff called "Müsli". Pic related.

This is oats right? You're supposed to heat milk and pour it in a bowl of these?

>>38288035
Musli is good but it has raisins and nuts in it that might not make it healthy in large amounts depends on how much sugar.

>>38288076
Says here 8.6 grams out of 100 g is sugar.

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Why did Zyzz do deadlifts to failure and not to 10?

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

is this a meme

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Is this a good power rack?

http://www.gorilafitness.ca/racks-rigs/power-racks-yokes/the-cage-power-rack

I don't trust my math...

I want to lose a kilo a week for the next 8 weeks. Is a 650cal deficit daily right?

(25yo, 5'11/180cm 146/66kg)

I've been doing a bodyweight routine for about a month now, planks, push ups, dips, squats primarily. I finally got some dumbells 4 days ago, 30kg in total, didn't have much problem with just the 2,5kg bars so I added 2,5kg for a total of 5kg each, I started curling, 3 sets of 8 reps each, I managed to do them.

Here's the problem, my left elbow joint (especially the inner part) is aching, especially when I extend the arm and lock the elbow, I've looked online and it might be tennis elbow but not all symptoms are there (I don't have weak grip and it doesn't hurt when I twist the forearm.

Could it be early stagest of tennis elbow?

Should I lay off the weights for now?

Was drinking yesterday and don't feel like I have a hangover or anything. Is it still a bad idea to hit the gym?

>>38288451
>Should I lay off the weights for now?
what weights? you're lifting hardly anything. sounds like soreness, rather than injury. rest and eat.

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What's the point of this exercise?

>>38288522
learning to walk like a crab

>>38287564
What are ways to increase natty limit?

>>38288566
By using gear.

>>38288582
What gear?

How do you relax while boxing.

My trainer keeps telling me I waste too much energy from not relaxing while I'm in the ring.

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>>38288588

>>38288593
Control your breathing, take long deep breaths.

>>38288594
I don't speak English as a native language

>>38288633
"Gear" is slang for steroids.

I need to drop 7 lbs and I'm thinking about a liquid diet. After which I'll resume my usual ~1500 intake. I don't binge eat like I used to so I'm not expecting I'll be deepthroating an entire pizza.
> coffee
> water
> gatorade
> milk/chocolate milk/protein shake
> a bowl of fruit or maybe oatmeal should the hunger become unbearable.
How can I do this responsibly?

>>38287564
Drink some diluted Gatorade.

My breath smells like hot shit but I think it's coming from the back of my tongue and my stomach. I can smell my own breath when I open my mouth, I eat pineapple and it didn't do anything.

>>38289008
if you are ever eating less than 3000 calories you will look like a bitch no matter what so just do what you feel like

>brother tells me I should start bulking
>tell him that I'd rather cut first and bulk after all the major fat is gone so that I don't lose muscle mass by cutting after a bulk
>tells me that your body won't choose muscle over fat
>try to explain that getting maintain enhance protein for bulked muscle won't work if you're on a sharp cut
>"sure it can, just add more protein"

This is coming from s guy who tried to bulk up with lifting, and gained less than 5 lbs over a couple months. He has since give up lifting for running.

Do the question: why do people with little knowledge of lifting and the biology behind it try to comment on it?

>>38289127
What if I told you I was a bitch tho

>>38289258
do you speak english bro? that was fucking painful to read.

he's kind of right, unless you're on gear cutting will make you weak as fuck or take a whole year to do properly, which you won't.

>>38289268
congratulations cutie. Skip the gatorade. Drink whole milk because you need fats even more on a cut to maintain proper hormone levels.

>>38289308
I'm literally almost done with my cut, and he's asking me to start bulking and then cut again. How is he right?

Will squats chinups and dips with prpgressive overload 3x a week 5x5 be enough for chest biceps triceps and legs given that I eat correctly?.

I really enjoy them and the mechanics of the movements feel natural for me, but my form in bench is really bad same with rows.

>>38289349
go to a current body thread but if your dyel runner brother thinks you need to bulk you probably do

>>38289446
I'm asking, why does it make sense to bulk and then be forced to cut because you still have fat, when you can do a complete cut, and then a progressive bulk to avoid fat build up?

And he thinks I should bulk because he thinks bulking will help lose the fat.

>>38287564
>>38289080
Seconded. Doesn't hurt to mix a little beta-alanine and some BCAAs in there, either. (And creatine if you aren't already taking it.).

>>38288412
Maybe. Gonna have to titrate to effect--see what happens after a week and add or remove calories (or keep the same), rinse, repeat.

>>38288236
Looks fine but prob overpriced.

>>38288456
Do it feggit

>>38288593
Not a boxer, but I've heard that smiling helps.

>>38289429
Depends on what "enough" is.

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Is the Simply Fit Board a good way to get fit?

>>38289505
Fucking no.

>>38289468
Enough to be past the average/novice strenght level, and not look weak.

>>38288183
cus he was on roids

Will being diabetic affect building muscle mass?

>>38289584
No, just what you're able to eat, which may make it difficult on the intake end.

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PLS HELP BROS

So my mom has had this slightly painful lump around pic related for a few weeks now. She went to the doctor and they said it's most likely a small hernia. I'm guessing she got it around 8 months ago when she had to carry home some massive furniture.

I don't know much about hernias, except that my grandad died a few days ago from a hernia complication that he didn't fix for years.

If my mom is otherwise healthy and it's only a small hernia, h-how dangerous is it? How easily treatable is it?

I'm terrified because my grandad just died of this shit.

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I have a relatively weak lower back which greatly inhibits my ability to squat heavy with good form. Besides deadlifts, should weighted back extensions help to but my lower back on par with my legs?

>>38289624
Yes. I had this same issue. Weighted back extensions are a fucking God send. Plus they give you amazing back muscles.

>>38289644
Thank you anon

made myself a wrist roller as my forarms are literally girl tier
do I want high volume and low weight or the other way around?

During leg day I come close to passing out. My vision goes and hearing tunnels. Last leg day I had to sit down for 30 minutes before I felt fine. I squat and wait 5 minutes in between sets. Why is this?

>>38289705
low blood pressure or low on iron I suppose

>>38289717
What do I do if it's low blood pressure?

>>38289116
Start flossing and using mouth wash, get in the back teeth as well, if the floss reaks like shit or something it's buildup of bacteria from food.

Brush your tongue when you're brushing to the back and then mouth wash...But start flossing daily.

>>38289705
Low blood sugar. Make sure you eat a large meal 1-2 hours before you lift, one that has plenty of carbs.

>>38289116
stretch and brush your tongue, preferably with dry brush. Some people use spoons or tongue brushes. Also get some mint spray

>>38289764
I'll try that, like breads an noodles and stuff?

>>38289677
forearms are like calves, you want high reps

Do y'all feel it in your back straight after heavy deadlifts? Is this a bad sign?

>>38289734
Drink more water, find out if you have any nutritional deficiencies and fix them.

Try eating more carbs or have a preworkout to keep energy up.

>>38289811
alright thank you
just started doing deads and can't even hold more than lmao1pl8
my forarms are weak as fuck

>>38289853
Do deadlifts as well. One of the best ways to beef up your forearms. Or dumbbell rows or farmers walks.

>>38289622
Why do you know this anon?

Do you spend a lot of time examining that area on your mom?

how to stop farting?since i started taking whey shajes i fart a lot,pls send help

>>38289973
Gassex or something similar might help


How do I get a bigger ass without being a planet?

>>38289862
I have my dad's 6'0 upper body and my mom's 5'1 lower body
Definitely will continue with deadlifts. They're so comfy
Also will look into your other suggestions

Thank you anon!

>>38289867
She told me

>>38289813
its normal

Are big triceps an inevitable result of heavy benching/OHPing in the same way big forearms are with heavy deadlifting?

My triceps are nonexistent and I feel it may have something to do with my dyel bench/OHP stats.

>>38290228
Yep, if you have big presses you'll have big triceps.

>>38287851
PS 2 hours after not 40, only benefit is in that window.

Just started lifting and I feel like a weakling compared to everyone else at the gym. How can I combat this and motivate myself? It's hard enough leaving the house in itself..

That's a dumb question, but if it's written '3 sets of 20 repetitions', does it mean 10 repetitions for each leg/arm/etc. in a set?

>>38288566
thats like asking how i can put more than 1L of fluid in a 1L glass jar.

>>38289624
add Good Mornings

Best /fit/ shoes for a lad?

Best /fit/ shoes for a lass?

>>38290324
chucks
chucks

>>38290269
Please I want to kill myself

does keto only work on a longterm basis? Like would a keto day have any benefits?

>>38288522
improving your snibeti and your snab

>>38290347
I feel the same so at least we're not alone?

>>38290269
I combated this by building a home gym.

>>38290347
Just think of yourself as lvl 1 and everyone in the gym is at least level 200+ and this game is the grindiest piece of shit with a fucked up exp curve, but you really wanna be high level to look cool and do all the cool stuff you've heard and seen.

Well that's what helped me at least

>>38290269
>>38290402
Honestly, the trick is to grind past it. There's answer except to keep going for a year. You'll see results and you won't want to stop.

>>38290447
It doesn't really work that way though. You can't just spend 24/7 in the gym and push yourself hto level up faster, you need rest days.

At least that's what the sticky says. Personally i have doubts.

Some professional strength coaches still recommend 1.5 grams of protein per lb. of bodyweight. Is it overkill?

>>38290447
This sounds exactly what I need. Thankyou.

>>38290447
thanks for this

>>38287564
im wanting to go on a cycle of MK 677 for alot of reasons but mainly to heal my fucked achilles tendon. i partellia tore it 3 years ago, got surgery on it in jan 2015, and it hasnt been 100% yet. i want to run so bad again, how long do you think ill have to cycle and let it get stronger before i can run again?

>>38290269
>>38290347

Time will pass, and if you train hard and eat well you'll eventually reach the level of the lifters you admire. The greatest bodybuilders/lifters were complete and utter weaklings once.

>>38290485
Yep.

Not only will your macro ratio get completely fucked but you'll either simply shit the excess brotein or keep it as fat.

You can't go wrong with 1gxlb and even thats a bit to much

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I have a lot of issues staying under my fat macros during my cut. Is it a big deal if I'm 10 or 20 grams over?

>>38290013
These questions should be asked to your doctor, not a neckbeard's image board

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Would you take training advice from this man?

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Can everyone get chest striations? Is it possible for me to get them in 8 months? I think I'm at like 16% bf right now and been lifting for about 9 months, the past 8 have been on a cut. I'm down to 130 at 5''7 and the weight loss has slowed down considerably

>>38290681

yes

>>38290715
are you sure you're 16%? I only ask because 130 sounds pretty low already.

>>38290715
If you;re 130 @ 5"7' you're probably below 16% bf. Problem is you've got little to no muscle mass.

>>38290753
>are you sure you're 16%

I have no idea what I'm talking about as far as bf goes. I just spit out a number higher than 10% because I don't have abs

>>38290715
>130

Are you unironically trying to acheive auschwitz mode?

capcha no stopping

>>38290753
try to do a slow bulk until you're at 160-175lbs. Then cut to be a lean 150.

>>38290770
Are you sure it's not just because you don't have strong abdominals?

don't spit out a percentage without doing a measurement first, calipers are cheap af

>>38290770
You need to gain weight. The reason you can't see your abs is because they're horribly atrophied. Try lifting a weight.

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Assume the following.You haven't been in the gym in months,have lost weight and bodyfat and you have lost a few pounds on your lifts.How do you get you
r gains back while staying lean?

>>38290800
The same way you did it in the first place.

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i plan to finally bulk since i need to build muscle but my after pics are when im fully dehydrated.

my tdee is 2200 but if i do cardio on my off days can i still gain muscle with doing like 2700 cals a day?

also what should i do about lifting during school since i may only be able to work out maybe twice a week

>>38290843
try your best to do 3x a week every week. Since you want to bulk, try to aim for half to 3/4 of a pound gained every week. If you aren't gaining that, eat more.

>>38290264
http://www.howtobeast.com/proof-the-post-workout-anabolic-window-is-a-lie/

>>38287962
Skipjack has less mercury than other kinds, I eat 1-2 cans per day and have been for over a year now

>>38288035
Mix it with Greek yogurt.

Are test boosters a meme supplement?

>>38290933
Yes

>>38288522
To give me an erection.

>>38290636
bump

I want to start kendo (no weeb, but i really like the self-improvement philosophy). The dojo close to me has 2 practice days.

Is this compatible with 3 day per week weightlifting or do i most likely need more rest?

>>38290933
>>38290941
I gained 5lbs of lean mass in a month with 1-andro

What does /fit/ think about PHUL after finishing SL 5X5 ?

>>38289853
>just started doing deads
>>38289862
>Do deadlifts as wel.

>>38287564
1 (one) banana

>>38291040
PHUL as a template is nice but Lower Hypertrophy exercises are pretty shitty m8

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>Got lumbar scolisois due to my weight
>Around 350 lbs or more by then
>Read about scooby, learn about diet

>Just stop eating shit, been almost 10 months
>Lost around 100 lbs now

I know its not much, but the traumatologist said im not allowed to do exercise till i fell into the 220 lbs since i'm 1,90m

Im slowly losing weight, but my lumbar pain is making me seriously depressed, my skin is all melting. The sticky doesnt really focus much on scolisois, do i find antoher doc to recommend me a routine?

>>38291104
i would def check with a doctor for your condition.

>>38291104
I'm not a doctor so take my words with a grain of salt (same thing for everything else posted on /fit/) but perhaps all that weight helped support your spinal column in some way.
So now that you lost it, your body has to become acclimated to carrying around a lighter person.

I have scoliosis and I have found that my back has been aching less and I have a generally better posture after lifting for ~1 year.
I think both deadlifts and squats especially contribute to stronger stabilizing muscles that surround the spine and give it more support.
As long as you lift with proper form (Its especially important if you already have a fucked up back) then there should not be an issue.

>>38290269
There are always going to be people bigger and stronger than you. So? I've been going a little over two months and I still have to psych myself up, but it gets easier each time and I always feel better having gone. Actually look forward to it. Assuming you're doing a beginners' linear progression program, every day will be a personal record, and that's kind of cool too.

Anyone here get legit suprised when a grill will mire you?

It'a funny because I made so much effort to look better, but am always surprised when an attractive girl mires, how do I into confidence?

>>38290474
Where in >>38290447 does it say to spend 24/7 in the gym?

>>38290485
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

>>38291229
In games usually the harder you work and more time you devote to it, the quicker you level up.

>>38291248
I'll take results over studies any day

what does london mean?

Is training full body routine twice a week better than nothing?

>>38291602
yea

1. Best app to track workouts? SL doesn't let you change the basic three exercises and you have to pay to add accessories

2. Planks give me DOMs in my obliques but not abs, is this normal? Should I add other exercises to hit abs or is 1 sufficient?

>>38291602
Yes, do some sprints/BW squats + pull ups + push ups as a 3rd day (home workout)

>>38291644
myfitnesspal

Noob lifter, I've been experiencing a tightness in my lower back immediately after deadlifting which fades away, then shows up again a few hours later and lasts 1-2 days. It's not pain, just tightness/stiffness. Is this normal? I'm fairly sure my form is good but I haven't filmed it yet, I'll know fot sure when I do I think

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Is this a good PWO meal?

>>38290843
focus on fixing your posture too and consider laser removal for that tat desu

>>38291745
how long have you been doing deadlifts? if this is still a problem after a month then your form is probs bad, otherwise it's just your back getting used to getting loaded

>>38288035
>>38288116
mix it with yogurt / greek yogurt and don't eat too much of it, maybe add some fresh fruit and nuts. 8.6 grams of sugar is a little too much to eat it in great quantities

>>38291248
Good luck making any appreciable gains eating less than 350 grams of protein a day

>>38291763
If your workout is 10 minutes long.

>>38291745
I remember having this. You need stronger shoulders and legs I think. Because that's what I got after the lower stiffness went away.

>>38291797
I thinl approaching two months now lol, I'll have to double check form I guess

>>38291644
1) a fuckin notebook
2) didn't read but probably some dyel shit

>>38291561
Virgin mating call, only Brits are virgins

Currently on holiday for 5 days. Going home tomorrow and i haven't been able to take a proper shit for 4 days. The times i took a shit it was just a few small turds. How do i fix this and what can i expect in few days when i get home?

>>38291208
If you don't have confidence occasionally one will initiate convo with you, but only if you're her first choice

>>38287962
Never. Sorry.

>>38290636
No. Unless they are dirty calories.

>>38291889
Drink more water, eat more fiber and fats, or take a laxative. You don't want the impacted stool experience. Might even be too late. I had to grab a nitrile glove and had to stick my finger up my ass alongside my huge impacted turd monster and break off pieces of shit a teaspoon's worth at a time for ten minutes until I was able to pass it. I would have gladly done it without a glove too it was so painful.

http://scoobysworkshop.com/gain-muscle-lose-fat/
Is this legit? Basically, eat at a slight deficit and still gain muscle.

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>>38291745
Do you hyperextend and lock out with your lower back instead of your glutes?
Far left on this image.

>>38291950
Guess i will just eat some more fibers.

>>38287564
Before the gym eat something heavy in slow release carbs like oats or a pb and banana sandwich. At the gym get quick release carbs like an energy drink or candy.

>>38291950
I love impacted shits it sounds like you have a faulty butthole

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i thought these were fake but i dont see a cut line.

are these fake?

>>38291763
No.

>>38291644
At the gym: your phone or a notebook.
When you get home : excel

Just keep planking.

>>38291602
Of courshe!

>>38292051

The implant can also be inserted through the nipples, which are covered in that photo. They might be fake.

That said, I think they're real. Tough to be certain when they're being supported by her arms off-camera, but fake boobs don't usually distort their shape that much when you lift them.

>>38290800
Lift, protein, slight surplus.

>>38291973
That's a possibility, I've been forgetting to flex glutes when I thrust my hip forward, I kinda just shove my back forward

>>38292110
The cue is "hips through", not "lean back"

Anyone here mentally ill and lift? I am prone to a bit of psychosis myself.

>>38290380
A fucking DAY? It takes between 2 and 10 days just to get into ketosis. Your "keto day" would just be a low-carb day which although harmless would have minimal impact.

>>38292127
So by that you mean like once I clear the bar from my knees I thrust my hips through and flex glutes at top position? Then unflex and hinge on the way down

>>38290275
Nah, if you're isolating limbs then 20 reps is 20 left and 20 right

>>38289973
Could be lactose sensitivity. Whey protein gives plenty of lifters an upset stomach. Try switching it for a non-whey source.

>>38289791
Oats, rice, pasta, bread, bananas, peanut butter.

>>38288593
Prance around with a delirious grin on your face. Drool occasionally. When not moving sway about and flop against the ropes like a ragdoll. When your coach asks what the fuck you're doing scream "WHAT YOU TOLD ME TO DO"

>>38292256
Yes, this sounds right. Depending on your anatomy the right time to start pushing your hip through might not be exactly after you've cleared the knees though. But it sounds like you're starting to understand the movement.

>>38291903
Grills always initiate convos with me, and will compliment me on my gains, I just don't have any confidence to actually make moves even when it's painfully obvious that they want the D.

I'm a 20/yo virgin, which is why I lack confidence in that area rn

I'm just wondering how I'd fix the confidence issue, because I always psyche myself out when I know a girl likes me.

>>38288593

>go to sherdog forum
>click on "standup"
>click create thread
>ask nicely

>>38288522
I would guess it engages the core, shoulders, triceps and possibly glutes and hams. It's a weird way to train though. Seems faddish.

>>38288456
Go ahead and train. You'll soon find out if you're fatigued or ill.

>>38288522
>What's the point of this exercise?

woo lad she's hot

she's perfectly positioned

>>38288451
You're just sore from the unaccustomed activity. If you were curling with hideous form it might be tendinitis but I doubt it. Rest until the pain is gone and then try again, it'll get easier.

>>38288183
Zyzz died. Form your own conclusion.

>>38287564
carbs
>>38288456
you should hit the gym even if you have a hangover
>>38290228
yes but you should also isolate triceps
>>38290334
>>38290324
my nigga
>>38290380
eating at a caloric deficit for a day has the effect of eating at a caloric deficit for a day

>>38288035
Nope. Go back to the store, i guarantee they sell plain oats. They may be called porridge oats. You can usually buy them in bulk sacks. They should be very cheap and the only ingredient is oats (no sugar etc).

>>38292202
Yeah occasionally I suffer from bouts. I lift and do a lot of cardio though so I'm mainly happy except on my rest day.

>>38292202
I have schizophrenia but it's never held me back YES IT HAS no it hasn't SHUT UP YOU BASTARD no you shut up

how often are you guys going grocery shopping to pick up food?

>>38292202
bipolar, just try to maintain as much strength and muscle as possible when shit goes bad

>>38287564
good abs routine? i started lifting like one year ago and i only started hitting abs like a few weeks ago

>>38292654
squat pyramid

>>38287564
What accessory lifts can I do to increase my bench? I'm stalling out really hard at 155lbs, but all my other lifts are still improving. I already do chest flies desu

>>38292716
eat more

Are fat burners a meme? I know that I have to exercise and eat right too, but do they help speed up the fat loss?

I drink about one litre of coca cola per day. Is that healthy or should I worry about Diabetes or something? I'm very skinny and don't eat candy or cake if that matters.

>>38292804
there are no shortcuts, especially when you're fat.

>>38293006
Yes that's ridiculous amounts of sugar. Once you drink water long enough you will lose the desire to drink soda. If it's that hard to quit you could at least drink diet.

>>38293006
>I drink about one litre of coca cola per day. Is that healthy
>I consume 112g of sugar from one item, is that bad?

Yes, it's very bad for you. No, you shouldn't do it.

>>38293024
I know it's not going to be that one weird trick, but I don't know if they can help speed things up?

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Are my traps and shoulders small and what can i do to bring them up if they are.

>>38293138
No. Just stick to diet and exercise. Fat Burners are a meme and the only other things that can even help accelerate the process even a little are extremely dangerous and not recommended for long-term weight loss.

>>38288451
Pathetic

>>38293176
Try lifting?

>>38293211
Ill take that as a yes. What are some good trap exercises. Ive been doing shrugs and barbell shrugs

>>38293024
>>38293138
>>38292804
>>38293188

C L E N
L
E
N

Is ZMA a meme? I ordered a month's supply to give it a shot, but should I expect any actual effects on my body?

>>38287831
just eat at a surplus all days
recovery happens for a long days and it's good to keep that insulin up and those nutrients flowing to the right body parts

if you're doing a clean bulk it will make such a minute difference you'll never ever notice it

I bought 1kg of frozen chicken breast and the label says it has 26 grams of protein for 114g of chicken breast, but is this when it's still frozen or when cooked?

>>38293245
heavy as fuck deadlifts, everything else is window dressing

Gymbro is away on a trip and won't be back til Tuesday.
Routine is ABA on Mon/Wed/Fri but we'll do Tue/Thu/Sat next week. That means 3 days of rest until next week.

Can I do a light workout by myself on Sunday?

>>38293337
as a rule of thumb 100g chicken has around 20g of protein; just unthaw a few chunks, remember the rough portion size of 100g or 200g and just stick to that - it's not that exact of a science

>>38293337

I've done similar, anywhere I looked just seemed to argue for one side with no evidence.

I can't remember the article, i decided to believe, but it said they're pretty much the same.

If you're really concerned, weigh before it gets defrosted, once it's defrosted and after it's cooked, or if you're like me, who bought pre-cooked frozen chicken, only the first and last.

Any of you ever tried unflavoured whey? I was going to start buying unflavoured for those savings.

>>38293310
I use it regularly and here's the brutal honest answer: I don't know. But here is what I know and felt myself:

- I feel more rested for the same periods of sleep than when I'm not taking ZMA
- recovery is faster
- zinc is a necessary supplement for most people, as most are lacking it in their diet
- zinc is one of those that is actually proven to aid testosterone production

if you have the disposable income, I'd say get it and try it out for a while.

Should I keep my scapula retracted/depressed during Incline db presses?

>>38293310
The magnesium in mine gave me diarrhea. Basically waking up every morning and within minutes feeling like a balloon is inflating in my colon.

>>38293365
Personally I'd say take the day off, but if you feel you have the energy, then go for it. I'd recommend very light assistance work that most people lack, such as:

RDL, front squats, biceps and triceps work, abs

just keep it light and get your form 100% perfect

>>38293336
*on off days too
sorry

>>38293408
Yep. It's OK but I'd suggest starting with a small order before buying the 20kg sack. Can also dress it up with cocoa, crystal light, etc.

>>38293459
same, fucking deal with it pussy

>>38293431

It's £11.50 (before discounts) on myprotein for a month's supply of them, and that goes down to about £9 if I bump it up to the 3 month bottle. How long would you say is "a while"?

>>38292804
they are pretty much a meme
if you wanna look at something that MIGHT work for you, look at yohimbine (or however you write it)

but that shit is really dependent on the insulin levels in your body, so you have to combine it with cardio and IF on a really strict schedule

green tea has been shown to aid fat burning

dnp will just fuck you up

>>38293408
>>38293475


You can also get your own flavour extracts and mix it up differently each day, a bottle of extra will last you ages if you're dumping it in.

>>38287564
When I replace calories burned through Cardio, what should their macronutrient makeup be? Should I replace them with carbs, proteins, or the same split that the rest of my diet consists of?

>>38293368
I don't have a weight scale. All the nutritional label says is "for 114g (1 and a 1/2 portions): 125 kcal, 26g protein,...". There're like 4-5 cuts of chicken each packet. So I assume I should consider just consider 0.5kg of chicken breast instead of 1kg?

if i have semi big hips and i drop my bf% to 12% will that make them look more noticeable?

Trying to change my diet to reduce unnecessary sugar and processed foods. Been researching what foods to eat because I want to be healthier in general

>eggs have too much cholesterol
>dairy is just bad
>red meat causes cancer
>eating bread is a meme apparently
>brown rice has huge amounts of arsenic and white rice is actually better because you absorb more nutrients in the long run
>but white rice is awful, don't eat that

I honestly don't know what the fuck to eat. Basically everything except vegetables and fruit is unhealthy and causes cancer if the internet is to be believed.

Is vegetarian/vegan the way to go?

When does going to work out become an integrated part of life. I've been swimming roughly 3-4 days a week for about 3 weeks and I'm still dragging myself there.

The changes in my body are noticeable but man, I must just be a person that doesn't like exercising.

>>38293519
Yes.

Work obliques.

>>38293493
however long you can afford desu; just do 3 months and see if you feel any difference - don't expect any miracles though

>>38293475
I didn't even know you could get 20kg sacks.

my right knee is fugged up
there is a mild pain right below the kneecap in the front of my knee when I squat or climb stairs
also when i flex my quads and then bend my knee it pops like 5 times
what is wrong with me?
how do i fix?

>>38293533
vegetables, meat, dairy, whole grains are all fine unless you have particular allergies or diagnosed disorders like celiac disease. the nasty stuff that you get with it comes in small quantities. just shop mainly the outside ring of the grocery store and avoid anything with listed ingredients that aren't easily identifiable as food

veganism is a pain because if you don't get essential AAs and fats and vitamins and shit, you can royally fuck yourself.

>>38293518

The weight on the packets will only be a rough estimate. Just do weight of packet divided by number of cuts = weight of a cut and go from there. So if it says on the back of the packet it's 114g that means their portion amount is 76g and you can work it from there.

>>38293533

Cholesterol from eggs is fine. Don't be a little bitch.

Good things to eat are eggs, fish, nuts (avoid peanuts for bonus points), olive oil, avocados, all veggies, chicken, turkey, beef, sweet potatoes, rice (white, wild, brown), full grain bread, one portion of fruit a day, coconut milk, oats. Drink water, tea, coffee.

Avoid all sources of sugar, processed food (including processed meat), beans, diary, sodas.

Which machines are the most dangerous and should be avoided

>>38293538
im currently in fridge mode because i have like 15% BF, i sucked my stomach in and my body now looks like an hourglass
so i guess im fucked then unless i start to do a shitton of pullups and obliques?

Do you eat past 6pm on a cut?

I'm hearing conflicting sides about eating before bed.

>>38293614
What is wrong with peanuts and why only 1 piece of fruit?

>>38293534
discipline builds character

it's easier to be disciplined about things you enjoy

you might be trying too hard to control your swimming. for the next couple weeks just go and swim and have fun. no plans, no programs, etc. do a few laps. practice your side stroke or back stroke. fart around in the deep end, see if you can touch bottom. swim under water for as far as you can. do a cannonball off the high dive. whatever. if you can't have fun and don't enjoy swimming at all, maybe consider something else.

in selecting something else, figure out what kind of activity patterns you normally enjoy. if you like intense bursts of effort, try weightlifting or powerlifting or basketball or tennis or sprinting. if you like really straining until exhaustion, try bodybuilding or bouldering. if you like long hard efforts, try middle distance running or climbing. if you like long easy-ish steady state efforts to exhaustion, try long distance running.

your body will naturally gravitate to a particular activity pattern. even if you're otherwise lazy and just play video games, different genres have different activity patterns. in some you grind levels. in others you fart around a little then do intense fighting now and then. in others you fight hard constantly. just pay attention to your preferences and try to pick an activity in the same class.

>>38293646
If it fits in your kcal and protein requirements, do whatever you like.

Nutrient timing matters, but very little, and certainly a whole lot less than how much you eat overall.

>>38293568
foam roll your quads. or take a rolling pin or whatever to them (wash it before and after or your mom will shit herself). do lots of light strokes on painful areas.

worst case if that doesn't work, see a doctor. you might have jumper's knee and you'll need months of rest and rehab.

>>38293576
But that would mean there should be 10-11 cuts in the packet, but really there are 4-5 :|

>>38293627
anything where the bar or weight is likely to fall on you and trap you. just don't go to your absolute limit and you'll be fine.

>>38293662
This is great advice. There's some strokes I've been wanting to practice but never do because I feel like I'm not doing it right. I have a workout plan that I do that I stick to, I think it'd be good for me if I just went and enjoyed myself there instead of doing this rote stuff.

I get what you mean about alternating my workout. I swim 3-4 (usually 3) times a week, and every day I don't swim I go on a pretty good hike. On Weekends I rest. I think having that hike in between my swim days really helps me stay on course.

>>38293689

That was just a for instance, the packets I buy are only about 500g and generally come with 4 cooked chicken breasts in them and the packet only gives me info for per 100g. It would just mean that you're looking at 200-250g fillets. Which would be about 2x the "portion" size on the bag.

>>38293697
I read somewhere that there was a machine that always fucked up people's knees, know which?

>>38287564

I'm a gym noob. I'm currently doing lmao1.5pl8 deadlifts at 1 by 5, however my left hand grip always fails on the last rep. I'm way much of a dyel to justify using under/over grip or straps, so how can I improve my grip strength?

Other general deadlift tips would be nice as well.

>>38293698
another option is to sign up for a competition. something that would be embarrassing to back out of (tell your friends that you're going to be doing it, not that you're going to win but that you're going to be there and try your damnedest). having a goal focuses your effort.

there are plenty of instructional videos on how to do the various strokes. you can mimic the motions on dry land.

>>38293732

Probably the leg press from bad form.

>>38293732
probably the smith machine. it's not true, but the fixed vertical bar path is less forgiving than a regular barbell about body position.

Is a 5-day-split (back,chest,legs,arms and shoulder) good for a beginner?

>>38287564
I want to dunk.
I'm 6'0 178 lbs.
I have been doing deep squats for a year or so. I can squat lmao2plates or so - not the best squatter, but I think I have the base strength.
I also do power cleans, I can clean 1 plate.
Tho I can't even touch the rim! What should I do to be able to dunk?

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Critic my modified sheiko routine. This is just an example of the adjustments I make day by day in order to incorporate ohp every day due to lagging shoulders.

I took out dumbbell flies, added the press, and added super sets of arm/shoulder isolation work at the end.

Is this a good adjustment of sheiko or did I completely butcher it?

>>38293683
>jumper's knee
thanks, looked up jumpers knee and it looks like I got a pretty mild case of that

>>38293737

focus on squeezing the bar with your left hand

squeeze a tennis ball

focused grip training, though you ought not to need it for 1.5 plates unless you have really small hands (e.g. a midget or girl)

nothing wrong with alternating grip at whatever weight you need to do it, though.

Can weighted dips help me improve my bench press?

Also I heard that doing 3x5 benching twice a week can also help

>>38293763
No. Too much rest between workouts. Too much focus on bullshit.

Read the sticky and do what it says.

>>38292202
general anxiety but lifting helps
>>38292716
incline dumbell bench
>>38293646
i always eat before bed because it's difficult for me to sleep on an empty stomach. I might not eat a single thing before 6pm if I'm fasting that day.

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how many extra calories should i consumer per day on a lean bulk? 200? 300?

how many pounds should i look to gain per week/month now that ive been lifting for a year?
should i still aim for the 0.5-1 lbs per week (2-4 lbs per month), or now that my newbie gains are mostly done should i aim for 0.25-0.5 lbs perk week (1-2 lbs per month)?

>>38293806
dips, yes. they'll work chest (bent over dips) or triceps (upright dips). don't keep your elbows tucked tight into your sides, though, or you'll fuck up your shoulders. let them flare out about 45 degrees. do them after your main pressing movements but before you do things like curls and calf raises.

3x5 bench twice a week depends on loading and your training age. notice that here you get a different answer because you're asking about specific rep ranges vs general exercises.

as you get more advanced in your training, you need more volume per workout to improve, and more volume means you also need more rest to recover

this is a difficult point for a lot of people. they're used to getting gains every workout and they just don't know what changes they have to make to keep gaining because they don't have experience or the right guidance.

if you're stuck, an intermediate program like Texas method or Madcow where you make progress every week instead of every workout like a noob would be better than trying to keep gains going through fiddling with a noob program.

>>38293743
>>38293743
Probably would avoid doing that, but I think I'm going to just putz around for a little bit in the pool. See if I can't enjoy myself more. I wanna keep exercising but I don't want it to be a struggle.

Thankfully I do about 100 situps/pushups every single day (I space them out), so that's probably not going to stop.

>>38293891
1-2 lb a month. If you're gaining more, eat less. If you're gaining less, eat more.

>>38287564
How the fuck do I use my abs during deadlifts, squats and OHP?

I just breath in with my guts and try to somewhat flex my abs which I guess helps stabilizing
am I doing it right?

>>38293904
the way you space out your push ups and sit ups suggests you might like diving (not scuba, just off a board or a cliff). quick intense effort, lots of rest between reps/sets.

>>38293948
I'll look into it. That always sounded fun. Tbqh I like the water. I'm really not a weightlifting guy. But I'll run, hike, swim and do all that /out/ stuff.

Thank you very, VERY much for being so helpful.

>>38293943
google: stuart mcgill abdominal brace

also: stuart mcgill hip hinge

Why is bulking actually done?

>>38293959
I'm kind of the same way. loved diving and tennis. hated endurance work.

I hated weight training until I changed to a training style that was similar to diving: do a double or triple in the garage, then rest for 10-20 minutes and do whatever. workouts take an entire afternoon, but what else do I have to do on a summer Sunday when it's too damned hot to go outside?

>>38294001
first law of alchemy, you need something to make something

you cant make gains out of nothing

>>38294001
to gain muscle mass, which improves strength and athletic performance, appearance, quality of life, and resilience to injury (if you're not an idiot).

>>38293896
I think i'll give the Texas method a shot thanks

My squats are shit right now (can only do 5 reps of 205lbs) so I should probably focus on weight rather than reps

>>38294009
And I can bulk while lifting?
I'm 5' 9" 132lbs. Recommended weight gain and at any particular rate?

>>38293971
so basically do it as if I was getting punched in the stomach?
thats basically flexing it

>>38294043
if you're still making progress like a noob on squats, you can keep noob programming for squats.

nobody said you had to move every exercise over to the same training plan.

you could quite easily squat 3x5 every workout, then do texas method workouts for bench, if you want

>>38293803

My hands aren't small but my fingers are skellington-tier. I'll try just using alternate grip for my last few reps when my grip starts to give. Thanks, anon.

>>38294069
sort of.

first you set your back position, then you contract your abs (don't forget your obliques. poke them with a finger to ensure they're contracted. try to push them out against the poking without releasing your front abs if they're not). then check to be sure your low back muscles are also contracted (poke them, too). put one hand on your abs and one on your low back make sure your back position didn't change, then bend at the hips to ensure you can separate that movement from bending at the waist.

the videos you'll find if you google what I told you will give you other ways to practice and more explanation.

>>38294065
GOMAD + SS. you're basically a human stick figure and need all the help you can get.

>>38294093
sounds like a plan.

>>38294065
yes it MUST be done while lifting
1kg/month is a good rate beyond that you will gain too much fat

>>38294065
wow, im the same height and was around the same weight when i started lifting

i went on a lean bulk that totaled for around 8-9 months
when i got to the point where i couldnt see my abs unless i had not eaten anything, i decided to do a mini cut, around 4-5 weeks, and now im back to lean bulking

if this is your first year, aim for 2-4 lbs per month

however, it depends on your bodyfat percentage
if your bf percentage is above 15% right now, i would recommend you go on a slow cut. as a newbie, you should be able to lose fat and gain muscle.

cut to around 10-12% and then begin lean bulking

>>38294093
for info your finger have nothing to do with your issue: finger muscle are actualy in your forearms

>>38294002
I feel yah on all points. I'm not good at weighting and dragging myself to the gym, but things I can do in the privacy of my home with all the free time I have? Sign me up lad.

I just do my situps and pushups morning, lunch, before bed. 25-35 a piece. The changes are obvious for me.

I've been cutting, currently 177cm and 72kg with still good muscle mass(seems I've maintained a lot of it)

I have ap roblem though with stubborn fat, my lower belly barely has any fat and I can already see a 4pack when I flex, same for the muscles next to the abs on the side and also my serratus
yet, I have like all of my fat on my love handles. Should I be doing oblique exercises or what? the fat makes me look like I have wide hips when theyre narrow and straight
If I pull the fat on my lovehandles with my hand I go from looking fat-ish to really lean

>>38294369
>oblique exercises for love handles
you CANNOT spot reduce fat. training obliques alleviates the look of wide hips, but if anything would exacerbate and enlarge love handles. burn more calories than you consume if you want to reduce bodyfat.

>>38294369
oblique work won't spot reduce your love handles.

kcals determine how much fat/weight you lose. genetics determine where you lose fat from.

when you're lean, stubborn fat tends to respond better to calorie or carbohydrate cycling (e.g. higher kcals or carbs on some days, lower on others) and a slower cut.

lyle mcdonald wrote a whole book on the topic of getting rid of stubborn fat when you're lean. google "stubborn fat solution lyle mcdonald" and you should be able to find a PDF or something since it's been pirated a lot.

you also might just be slightly body dysmorphic. you could post a pic of the area and we could tell you if it's really there or just something you're imagining.

>>38294410
I know but this is hella weird

>>38294426
I've tried looking for books of lyte but cant find his shit somehow

so if I just keep cutting at no more than 500deficit will I eventually lose it?

I've not noticed any weight gain, but I've been eating at a caloric surplus since before I started lifting, I've just increased protein consumption a lot. It's not just muh genetic is it? On over 2300 kcals/day

>>38294560
Your body is a bit flexible in how much it burns, depending on your activity level and whatnot, but, basically, if you're not gaining weight, you're not eating at a surplus. Eat more. Add 200 kcals/day every week until you start gaining weight.

>>38294517
>>38294426
so basically

keep cutting not exceeding 500 deficit and once I start to see a 6pack I should start eating above my maintenance for a day once each month?


I have already my serratus visible and starting to get veiny, there's one from my belly to my thighs, on my biceps, shoulders and stuff

>>38294517
I can't seem to find a copy of it either. Sorry. I thought it would be as easily available as a few of his other books.

>>38294662
you could also try leangains. it has a lot of related concepts and all the information is available on the leangains.com site

>>38293310
I've been using it and I can't say I feel any noticeable differences. It's pretty cheap though, so it's worth trying if you have the cash.

Looking into starting a PPLxPPL routine, but find no agreement online on which one the best is. Reddit recommends something called Coolcicada's, but that shit don't even have deadlifts. Help me out, /fit, what's an actually good PPL routine?

>>38293408
Yes, I use Isopure unflavored. It tastes like shit, but it has no additives. People add it to stuff to increase the protein content without changing the flavor too much, but I usually mix a scoop or 2 with a small amount of water and drink it like a shot. It's disgusting.

>>38294836
I've been trying PHAT, you could try looking it up. It's similar, but people have been saying PHAT is only good for roiders. Personally, I've been liking the program and have been seeing results on it despite being natty.

Is it better to do a full cut and then bulk, or do bulk/cut cycles?

Right now I'm 170lbs cutting to about 155-160. Should I keep doing what I'm doing until then, or should I start to bulk and then cut after? I've had someone say that I should start bulking, but what would be the advantage to that as opposed o finishing my cut and having a low bf% prior to a bulk?

>>38294836
there is no "best" routine

just be sure you work your body evenly and with adequate volume and intensity for your level of training experience.

read Practical Programming for a primer on the hows and whys

>>38294830
http://forum.bodybuilding.com/showthread.php?t=149807833
The first post gives you a routine with deadlifts

>>38294936
easier to maintain bodyfat between 12-17% while bulking and cut hard once a year for summer or whatever,

ooops
>>38294955
meant for
>>38294836

>>38294963
So you're saying I should start bulking earlier than my cut "goal"?

>>38294977
I don't know what you mean.

Figure out when you want to be lean, count back a month or two, do a PSMF or other hard diet that preserves muscle, maintain leanness for however long, then moderate bulk until the next time you want to be really lean. not getting too fat in between cuts will let you stay looking reasonably good year round.

>>38295018
What's a PSMF?

I'm just asking which ends up being more efficient o start: bulking when lean or bulking with a little fat and then cutti g later on to get leaner.

Could I bulk on lard?

>>38295059
Protein-Sparing Modified Fast

>>38295059
doesn't really matter unless you're pretty fat, which means you should cut first.

>>38292716
Close grip bench for triceps.

>>38293138
Dude, try keto. I'm eating all the eggs, cheese and meat I want, going to bed feeling full, and my daily calories are like 1700 max unless I make a conscious effort to eat more.

>>38293176
Overhead press, side raises, front raises.

>>38293368
Same here. The lack of clarity is really annoying.

>>38294691
guess i'll just buy the book

could you answer me though
is losing weight at no more than 500 deficit enough?
when should I doing refeed days(those where I exceed my mainetenance kcals for like 300)
once a month?
should I only worry about stubborn fat once I'm 10%bf?

>>38293245
farmer walk

>>38295344
http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-2.html/

>>38287906
Only if your IQ is lower 200

>>38292042
>faulty
If by that you mean virgin and tight, you would be right.

>>38292251
>It takes between 2 and 10 days just to get into ketosis.
You mean fully fat adapted?
https://www.reddit.com/r/keto/wiki/faq#wiki_how_long_will_it_take_to_reach_ketosis.3F

>>38292596
as necessary

Hey /fit/, I'm having trouble getting into position when doing squats and deadlifts. With squats, I can barely get parallel due to my ass rounding near the bottom. Going past parallel is impossible without this happening. With deadlifts, I find it difficult to keep my back straight when setting up for the actual lift.

I assume this is an issue of flexibilty. Anyone got any tips on how to fix these issues?