QTDDTOT

I had shit sleep last night and I still wanna work out today. But I can feel a slugishness in my limbs.

Will taking a 4-hour power fuck me up if I do it before my workout? It's just SS.

im on a cut and cant add any fuckin weight to my lifts so im just doing like 80% of 5rm 3-4 x 5 on the main lifts and doing some dumbbell and machine exercises for upper body cause imma a trex. this is like 3-4 times a week depening on how sore i am and how lazy i am. is this ok as long as my diet is ok(high protein -500 calories from maintence)?
im not a noob so cant get noobgains. i cut as a fatfuck to like 18% bf and bulked harder than i shouldve so i got quite some fat back now im cutting again and will probably eat at maintenance later so i dont fuck up again.

Is it bad if I'm eating more protein than carbs? (I'm 40/30/30 atm) I'm also cutting

Also, should I count exercise while cutting? I mean my intake is about 1100 daily, if I lift/do cardio everyday can I eat little more? (I don't want to but I don't know if I'm eating enough)

Also, how much water should we take daily? I haven't found a good source about that one

Can I practice the main lifts on my off days without interfering with rest?

To practice I'm talking about 20-30% just so I can feel something on the bar.

Why are my legs sore for a couple of days after leg day but my arms/chest/back perfectly fine after arms/chest/back days?

>>38345344
For a variety of reasons taking a shit in the next few hours is a lot more convenient for me than doing so afterwards. How do I induce activity down there without taking a laxative or something?

I'm 5'9 149 pounds, no abs. I've seen guys here that are 5'9 150+ with abs.

Do I need to just gain? I went down to 135 pounds and had barely visible abs.

File: image.jpg (170KB, 1539x2048px) Image search: [Google]

170KB, 1539x2048px

What routine will give me this body

File: SHOO.jpg (1MB, 2244x3304px) Image search: [Google]

1MB, 2244x3304px

my pecs have a weird shape to them, and my delts are lagging in my physique.

Should i swap out flat bench for inclines in my routine?

>>38346190
killing yourself is a good start

>>38346074
Coffee.

>>38346207
SHOO, SHOO SPOOKY SKELETON

When I fjrst started working out a while ago, someone told me to do SL 5x5. Was that bad? I'm making some pretty solid gains a month in. Should I switch?

I can lift more that my friends and I'm overall stronger than them, but their gains are way more visible than mine, as in they can flex and shit, but I can't do any of that and my arms just look upper arms just look like garbage. This is bf% at work right?

>>38346312
It's perfectly fine.
I started with SL, but switched to a Greyskull variation after 2 months cause I didn't like the way workouts were set up. If you're comfortable, keep it going.

Also, you probably noticed the huge emphasis it has on legs. It's kinda necessary for strength, but if you don't like it, try adding accessories for your upper body or switch programs.

anyone have a link to the site that compares your lifts with other people? It also shows you what muscle groups your workout routine covers.

>>38346312
most beginner programs are essentially the same. If it's working, why would you switch?

>>38346207
no, supplement your lifts.

>>38346081
you have two options which are essentially the same option: work on putting on muscle and then lower body fat or simply just lower body fat. Those 150+ pounders with abs have more muscle than you and less fat than you

>>38345918
can you? sure. Should you? probably not.

>>38345894
is it bad? no. Don't count exercise. Drink a bunch a water. There is no set amount, just drink a glass like every few hours. As long as you don't drink an excessive amount in one sitting, you should be drinking a lot.

>>38345799
what are you asking exactly? It's almost impossible to increase lifts on a cut. The best you can hope for is to maintain.

>>38345376
you want to get into a routine. Anything that deviates from it usually affects your workouts.
Personally, if I take a 4 hour nap during the day, I won't be able to go to sleep until like 4am.

Will losing 15% of my current weight (about 17 lbs.) in 25 weeks cause saggy skin? I eat 75% of my TDEE, which is the upper limit of the parameters of a healthy deficit, if that makes any difference.

>>38346438
you sound like a faggot. That's probably what's at work.

>>38346438
It's either bodyfat, or they may just be training specifically to try and encourage more growth (more emphasis on volume rather than load). Or also both.

Remember that for a while, your strength gains don't come from additional muscle. Rather, it's a neurological adaptation that lets you use your existing muscle more effectively. Once it's clear you need more mass (and you can afford the extra resources to build it), your body starts creating more muscle.

This is very simplified explanation, but it may be why.

>Eat 700 calories of mostly carbs
>Weight maintains

>Eat 1450 calories of a carbs, protein, fat split
>Weight maintains

I thought CICO was king? The fuck is going on?

>>38346513
you can lose 17lbs in 2 weeks and probably wouldn't get loose skin.

Is there a good info graph in regards to stretches I should be doing? How long should I stretch for each limb? Can I stretch in the steam room/sauna?
Can I swim instead of jogging after weightlifting? Would it be better to run instead of swimming after lifting weights?
Would going to the steam room/sauna artr post workout run be detrimental?
Are planks a good substitute for crunches?
Please help me learn

Are wrestlers bridges good for posture and spine health?

>>38345344
should i only eat and drink protein shakes to lose weight?

File: image.png (6KB, 300x300px) Image search: [Google]

6KB, 300x300px

are there enough ppl in this thread who do cardio regularly? wanna see if its possible to start a nike+ kinda thread.

question 1:

ive been doing shrugs as accesory work on all my workouts. is this ok? what do shrugs do exactly?

question 2:

ive started SS 3 weeks ago. benching 0.5pl8. when should i try tonincrease the weight?

thank you

>>38346645
you control your caloric intake to lose weight. Doesn't matter where those calories come from

That being said, protein shakes are just for convenience. There's nothing special or magical about them, they're just protein and calories, just like chicken, just like milk, just like any other food.

>>38346670
in this sub i mean

>>38346677
why do them if you don't know? They pretty much work out your traps.

and what the fuck are you doing? How do you know you're doing SS when you're literally not actually doing it? Please, please stop being retarded, pick a program, learn the program, and actually do it. Read the sticky, download starting strength the book, or buy it if you want, and fucking understand what you're doing.

How do I know when to put more weight? It's the case where currently the sets I do barely give me a challenge. I mean it's there, but I don't know if I should do more sets or just increase the weight and get used to going heavier.

>>38346032
>>38346032
>>38346032
Please respond and how do I fix it?

>>38346756
did you finish all your sets? Then increase weight.

>>38346508
>Anything that deviates from it usually affects your workouts.
yeah I figured. I've been lifting for about 2 months now and I fucked up and stayed up WAY too late last night. I'm exhausted as a result, probably only got like 5 hours of sleep.

I can feel in my limbs that I'm either going to have a shit-tier workout or hurt myself. Maybe I'll just skip today and go on a run or something.

>>38346841
alternatively, you can just consume a bunch of caffeine prior to the workout (10-20min) and just work out.

>>38346670
so no answers means this question deserves its own thread?

So, weight gain powder is meant to be mixed with milk, right? Will it taste like shit if I mix it with water? The farting is a little excessive.

>>38346746
i do everything in the SS program, but infinish very fast and i still have some energy left in me soni do some shrugs and work on some machines, is thisnreally that bad?

>>38346532
when was the last time you ate at maintenance?

>>38345344
Gained 12lbs in one week of bulking. Is it supposed to go this fast? Was this just water retention because I carbed up again after cutting for a couple of months? I still have some arm vascularity and my abs are still visible if I'm in the right light and flexing but my stomach feels almost constantly bloated.

>>38346869
no answers means it's a stupid question and you're a faggot for asking it.

>>38346670
what the hell is nike+?

>>38346677
>I started SS
>when do I increase weight?

if you're not increasing the weight every time you're not doing SS.

>>38346876
probably have shit texture, but not a problem.

>>38346879
SS is more than just the lifts. If you're asking when you should increase the weight, you're a retard who is literally wasting his time because you didn't want to spend an extra 5 to 10 minutes to read up on SS


>>38346886
probably mostly water but no, it's not supposed to go that fast.

>>38346794
prolly just DOMS, it goes away.

>>38346865
If I have more than like an ounce of liquid in my I get really queasy at the gym.

>>38346886
have you eaten at maintenance between cutting to bulking? And no you're not supposed to shoot up that fast. At-most 1 pound per week.

>>38346931
>it's not supposed to go that fast.
Welp, I guess I'll give it a try for another week or so and focus on not stuffing my face with everything I want to and if I still get way too fat, I'll do a mini-cut and do some lean bulking while counting calories.

>>38347000
bulking doesn't give you free reign to stuff your face. You still have to count calories and watch what you eat.

>>38346952
I ate around maintenance for like 3 or 4 days then I thought fuck it and just went full on dirty bulking, devouring basically all the food I could never fit into my macros during my cut.

>>38347023
You're supposed to eat at maintenance for 2 weeks to let all your hormones and shit stabilize at your new weight. I would recommend that before bulking.

Is chocolate milk that good after workout or am I being memed?

I like the taste and all but a 1L bottle has like a daily amount of sugar in it.

Recommend me some home gym workout

>>38345344
I'm a 30 yr old programming fatass. 6', 200lbs. Never exercise eat terribly. Do keto now and then and it drops 20lbs fast.

Got bloodwork and my T was at 300ng/dl. So I started sust 250 2x a week. I feel great and am noticeably stronger. I'm on keto, hitting 1500-2000kcal a day.

I thought I'd start weightlifting. Is 5x5 a good use for sust@500?

What foam roller?

File: image.jpg (1MB, 1000x1414px) Image search: [Google]

1MB, 1000x1414px

At what point is a belt required for squats?

How do fix forward head

>>38347183
Just drink a protein shake

>>38347277
>>38347316
fucking excuse me?

>>38347354
you are excused??

>>38346450
Usually it's symmetricstrength.com around here

File: 20160817_162319.png (794KB, 809x1440px) Image search: [Google]

794KB, 809x1440px

Can anyone give me a body fat percentage estimate and a suggestion for a routine?

6'1" 188lbs been working out for about a year and a half with no real plan or actual routine and managed to lose about 70 lbs but I'm looking for something more structured

as a white male should i do glute bridge, all tutorials are made by female its seems like its female exercise, don't want to embarrass myself.

>>38347753
20% and read the sticky

Lanky Weakfag who can't do dips, whats the best alternative until I can?

>>38347183
yeah, dont bother with that unless youre bulking and have given up on a clean bulk

>>38347303
required, never
but some people dont mind being dependant on equipment in order to hit higher weights

>>38347753
>>38347830
agreed on ~20%

What's the best thing I can do to absolutely smash my calves in terms of stretching? I have incredibly awful ankle mobility.

My ankles currently essentially cannot go past 90 degrees when trying to push forward, which makes squatting with proper form difficult.

File: bodyweightroutine.jpg (2MB, 2481x6600px) Image search: [Google]

2MB, 2481x6600px

>>38347850
pic a variation from the 'dips' column here

>>38345344
I need to lose weight and I'm going to be starting SS. I know I can and should lift on a cut as a newbie, but my question is WHICH calorie calculation should I use?

If I use MFP, should I use their sedentary calculation for cutting or would it be too steep? Should I use Scooby's calorie calculator and put my estimated active time into the mix and use that instead so I don't cut too steeply?

been doing this PPL after switching from SL5x5
main goals are to get higher bench squat deadlift and hypertrophy. should i add anything?

PULL:
• Deadlift: 1x5+
• Pullups: 3x5-8
• Cable Row: 3x8-12
• Lat Pulldown: 3x8-12
• DB Curl: 4x8-12
PUSH:
• Bench Press: 2x5, 1x5+
• Dips: 3x5-8
• Incline DB Press: 3x8-12
• DB Shoulder Press: 3x8-12
• Lateral Raises: 4x8-12
LEG:
• Squat: 2x5, 1x5+
• Leg Press: 3x5-8
• Leg Curls: 3x8-12
• Leg Extension: 3x8-12
• Calf Raises: 4x8-12

>>38347830

>>38347902
So should I guess I'm just gonna keep cutting...

File: image.png (660KB, 744x1392px) Image search: [Google]

660KB, 744x1392px

Okay /fit/, I have finally hit a wall. I tend to get into a lot of fights in general because I have a really low temper. Even though I have a natural gift at fighting (realized it when I was getting bullied at school), I finally came to the conclusion that I need to do more to reach my true potential.

I use a specific process to unleash my strength. I think about how shit my life is, the fact that I don't have a girlfriend or vizualize the beating that Ilya took from Bazett and I instantly get angry. While doing this I let my body and hands loose, lean forward a bit and enter what I call my demon form. I use these psychological tricks to get angry and draw out my true power.

A few days ago, at the bus stop a guy was staring at me intensly and started to annoy me. As I was about to charge at him I felt danger (the aura he was emitting was full of bloodlust), so I turned around and left.

That brings me here. What kind of training should I follow to acquire pure unadulterated strength since unleashing my bankai is not sadly not enough for some situations.

>>38348101
do whatever man. I'm sitting at around 18%, focussing more on building muscle.
don't have abs, but I personally don't care too much for that

>>38347963
Unless youre activity during a given day is more than just working out. I'd stick to sedentary. If you're doing cardio I would take it into account.

>>38347963
TDEEcalculator.net

always use "sedentary" when cutting. You want to be losing weight even on your off days. Don't ever trust exercise calculators

>>38347963
Use MFP and put in 1500 calories as your daily goal, senpai

>>38348103
Don't walk away from those situations. You were strong enough to win but you hesitated.

tips for noporn

>>38348239
Don't watch porn.

>>38348103
>unleashing my bankai

Holy kek lord

>>38345344
How can I tell the difference between lifting too much and lifting too little? When I lift I know I could do a little more, but I don't want to look ridiculous struggling through sets. Also I don't want to hurt myself.

>>38348312
if you can finish all your sets, increase the weight next time.

>>38348210
>>38348212
>>38348213
Thanks guys. I'll go with this TDEEcalculator site. I'm supposed to update things after every 5lb change, right?

>>38348397
>I'm supposed to update things after every 5lb change, right?

Unless you're obese, your TDEE isn't going to change much between every 10 pounds.

I've lost 25 pounds so far and only had an 100 calorie difference.

>>38348428
>I've lost 25 pounds so far and only had an 100 calorie difference.

100 calories a day is roughly 10lbs a year. That's significant.

>>38347206
SS

>>38346190
Be Cristiano Ronaldo 1xf

>>38346587
Pls RESPOND

>>38345344
I was at lmao 245 diddly for 2 weeks and I tried 255 this week but I could only do 2 reps. I'm doing a PHUL and trying to go up 10 lbs a week. Should I try 255 again or do 245 for another week?

File: 3Xp0sHO.jpg (89KB, 720x960px) Image search: [Google]

89KB, 720x960px

Behind the neck OHP or military press?

>>38348397
Follow-up to this. Just got a food scale, regular scale, measuring tape (the loose kind that tailors have), bodyfat calipers, installed MyFitnessPal, and got a gym membership to a place that has all the stuff needed for SS.

No dedicated area for deadlifts but I made sure they do allow them and saw two guys doing them when I signed up.

Set the TDEEcalculator site to Sedentary and Cutting. This shit is going down.

>>38347812
Do it, you little bitch. Or keep your hank hill ass if you don't.

t. white male

>>38348509
It's significant but really slow for most people that don't want their cut to take a year.

>>38346587
There aren't any stretches that you really need to do, unless you are inflexible. You can stretch in the fucking library if you want it don't really matter.
Makes no difference what cardio you do as long as you are doing cardio.
Not really, it's just a steam room/sauna.
Doubt it. I do hanging leg raises anyway so idk.

>>38348563
Behind the neck, and substitute guillotine press for bench while you're at it

Caught a this week and was feeling like shit yesterday. Took a fuckton of meds and I'm feeling a lot better today, but I'm not 100% better yet. Question is, should I just lift anyway? Doing a PPL routine, today is leg day (if it's relevant)

>>38348626
I'd take another day off and get back to it. I try not to lift if I'm below 75%

is 3x5 squats enough volume if im only squatting twice per week

doing 5x5 atm but my last two sets always seem shitty

>>38348646
PHUL does 3x5 and 3x8

>>38346532
>what is water weight

Carbs make you hold onto more water dingus

>>38348672
kk ty

i like my current program, seeing progress fairly consistently, but i went on vacation and missed a week and i realized that my energy levels while not lifting were like 3x higher than normal

tl;dr i feel like i accidentally retarded and am running myself ragged

Alright so I decided to up my supplement intake. I practically die trying to swallow the fishoil pills, narrow windpipe was gods mistake for my dad that he subsequently gave to me.

What kind of benefits might I see?

>>38348742
Are you eating enough and sleeping enough?

>>38348103

let your gf strapon your asshole to build your tolerance for them

File: 1471235395069.gif (1MB, 486x273px) Image search: [Google]

1MB, 486x273px

Ive been having this problem for a while where when I work biceps or triceps my wrists hurt. its getting to the point where its limiting my sets. Doesnt bother me during bench or shoulder press though.

File: wtf.jpg (2KB, 91x125px) Image search: [Google]

2KB, 91x125px

Why is it that I struggle to stay below my caloric deficit some days and some days I can drink a shake or two and be satisfied for the day?

>>38348800
you have to take like 12 caps a day to see a difference. look up Dr. Rhonda Patrick, she talks pretty in depth about fish oil in either one of her podcasts or on Joe Rogans

>>38348646
no, good for strength if youre squatiing 75%+ your max. otherwise drop down to like 50% and do 6 sets to near failure, leg ext, leg curl, calves to build volume and lots of food.

>>38348626
whatever you feel like. 5hr energy will make you feel like normal if you want to lift. dont lift if youre really sick though.

>>38348563
military. never behind the neck for anything (press or pulldown)

>>38348312
if the weight is unbalanced while youre lifting its too much. also throw in isolateral exercises (dumb bell stuff). add a little weight if you feel like it was a little too easy.

File: l-arginine-300x155.jpg (9KB, 300x155px) Image search: [Google]

9KB, 300x155px

anyone take l-arginine here

if I lift consistently for a few years how much test would he have to take to get to zyzz level?
Time isnt a concern

File: OffSeasonBodybuildingJohnnieJackson.png (112KB, 640x397px) Image search: [Google]

112KB, 640x397px

Ever noticed how traps make it look like bodybuilders are tiny men wearing men suits?

>>38348239
there are programs that lock you out of porn sites so that you dont even know the password. theres another one that emails someone everytime you go to a porn site. put your grandma on the list.

>>38348103
lol you sound like white trash. go get some klonopin.

>>38347996
find a program and stick to it. if you can squat 290+ look into smolov and (smolov jr for bench) ive had great gains with it. hard program though.

>>38347963
if youre starting out id recommend not cutting for like 9 months. youll slow your long term gains, and its way easier to cut the more muscle you build.

>>38347924
Bradley Martyn has a video on youtube for leg workouts and in the calves section he says to let the weight on the macine nstretch your calves during rest periods. Ive never needed to but i have and it does feel like something is happening.

>>38347850
assisted dips ya dip

>>38347812
you will embarrass yourself. as a white male you should do squats in the squat rack/power cage.

>>38347753
20%
SL for another year to get strong or make friends with powerlifters. research aesthetic routines in that time and start to incorporate after 9 months of strength

>>38347316
chin tucks i think help that

>>38347183
it is good. replenish glycogen. protein shakes are a meme
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

>>38346756
>the sets I do barely give me a challenge
its def time to do more weight and/or more reps

>>38346677
no only do them like 2x a week. correct form is to hunch your shoulders forward and lift straight up and down, no rolling. rotator cuff injuries are a huge pain in the ass.
increase the weight when you arent challenged by it like you used to be. I would at the end of my sets add 10lbs to see what it felt like. if it was easier than expected, then i upped my working weight.

>>38346670
none of us do cardio. there are running threads every so often.

>>38346645
no theyre a scam (http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)
and youll be all bloated and farty and look like this poor guy
http://www.bodybuilding.com/fun/body-transformation-channeling-his-inner-zyzz.html

>>38346532
lol i konw your struggle... watch this doc:
http://topdocumentaryfilms.com/fat-head/

>>38346513
no i cut 45lbs in 8 weeks via crippling depression (25%bf @ 197-> ??% @152) and didnt have loose skin. several years later cut 25lbs in 8 weeks the correct way(18% @ 203 -> 12% @ 178) and still didnt have loose skin.

>>38346450
no, but i use strengthstandards.co

>>38346438
yes and Sinclaire effect may have a role

>>38346312
no strength should be made before size. i did a modified version of 5x5 and im happy overall.

>>38346207
pec flys, dumb bell press, wide grip bench, lat pull downs, overloaded dumb bell rows, seated rows and this lift i dont know what its called, but you stand andhold a dumb bell like youre going to curl it, but insted lift it across your chest like some kind of standing pec fly. youll know when you get the movement right.

>>38346190
test+clen

>>38346081
more muscle.

>>38346032
arms/chest/back recover faster. soreness should go away after a couple months of lifting and only return after a big change in routine. either youre hitting legs too hard (not likely) or youve got something wrong with you. ask a dr next checkup, and take baby aspirin after legs

>>38346074
just push it out.

>>38345918
yeah but be mindfull of your body afterwards and reevaluate if you should keep doing it.

>>38345894
take weekly progress pics and compare them. if you arent cutting they way you want, eat less and do more. drink lots of water, realize it will bloat you and that shedding it takes only a day.

>>38345799
youll for sure lose strength on a cut. if its a huge amount or an amount youre not comfortable with, eat more food. protein doesnt give you energy, carbs do, so theyre what you want to lift more. protein preserves muscle and you dont even need a whole lot of it. maintenance for a regular person is 50g/day. if youre consuming 100+g/day its just turning into fat and not very useful for energy. play around with carb and fat ratios and keep protein around 75grams. theres a lot of misinformation about protein bc supp comanies make bank off of it

>>38345376
pound a red bull or take a 5 hr energy and youll prob be fine.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

During masturbation, I experience heavy pain in my head and in the back of my neck. This has been happening for about two days. Anyone got some advice?

>>38349520
>protein turns into fat
i smell bullshit

>>38349756
what do you think happens if you eat 200 grams per day? you get 4x muscle that normal people get?

>>38349904
your body can only absorb so much but if you ate 1500 calories of pure protein per day it wouldn't magically turn to fat you dumbass.

Protein is calories, just like anything else you eat

tips for increasing vertical? I'm a 5'7" manlet with about 24" vertical

so far just doing stronglifts and throwing in 1 accessory jump exercise: box jumps/light barbell jumps etc. Any other tips?

>>38349975
>wouldn't magically turn to fat
>Protein is calories, just like anything else you eat

you contradicted yourself in the same post
>you dumbass

i am 192lb at 5'9 and 20% bf how much do i need to lose to be juicy(8-10%)?

I think I may have a case of gynocamestia. It's not as bad as the images I've seen on Google but I do notice my nipples are bigger and puffier than the average male and I also have fat collected around my chest.
My question is how is the surgery? Would I be able to do it discreetly without anyone finding out?

best monster or rockstar flavour?

If my local gym is shit, will doing calisthenics (at home mainly) suffice until I find a good one? If so, does anyone know a good routine that can be done at home (no pull ups and stuff that require bars)

>>38345344
What is gyno? Is it the reason I always seem to have man titties even compared to people who are much fatter than me?

Approximately how many calories will i burn at work stacking shelves for 4 hours? Includes consistently lifting 12-16kg boxes, squatting, walking and pushing cages full of said boxes.

MyFitnessPal only has a carrying boxes for moving house option and says its like 3000 calories or something for 4 hours which sounds ridiculously excessive.

So Ive read the sticky, and just wasnt sure on one thing.
Why do most excercises go 5x5?
I mean, my instinctive inclination for a rep is 12-15 reps, which is still with in the muscle building phase.
Dont we want to REALLY let the muscles get tired for the macimum benefit?
I dont know, it makes me feel im fucking stupid or missing something obvious

>>38350072
Do you know how to read? Are you dense?

Let's say you eat 1500 calories purely of protein and your TDEE is 2000. The protein is not going to turn into fat. You are still going to burn those calories since your TDEE is higher than that.

>>38350496
Excess fat piled up behind the pectoral, giving men boob-like chests.

Do I honestly need to take 6 BCAA capsules before and after training?

>>38350612
Get a watch or some shit that counts your calories and check it after your work to see how much you would burn then add it to your fitness manually.

I'm trying to cut some weight atm. TDEE is 2700 eating at 1750. Always tired and drained. Feels like I have no energy and its only week 2. Am I still adapting from the shitty diet I used to eat or should I bump up to 2k?

Just looking for advice to make sure I'm on the right path.

5'9
140 lbs
Male

M-t-w-th-f workout schedule doing full body. Doing 5 days because it makes it easier for me to be focused.

10-15miles cardio on all off days (just part of my normal job mostly desu.)

Eating 2.2k/day and hitting 160g of protein per day. Haven't started tracking carbs or fats because I've heard. A lot of mixed opinions on the necessity and how much.

Workout:
Bench Press 8x3
Squat 8x3
Leg press 8x3
Abdominals 8x3
Leg curls 8x3
Curls 8x3
Lat pull down 8x3

Been doing this about two weeks and seen some strength gains already (nothing visible except biceps since they were incredibly small)

Any advice?

>>38350961
If you can handle adding another day, check out some PPL routines.

>>38350934
Make sure you've cut out sodas. Try to eat things less calorie dense and more filling. Rice, veggies, etc.

>>38350981
I was worried I was going too many days. Adding another one sounds awesome actually, I'll look into some ppl routines.

>>38351018
http://forum.bodybuilding.com/showthread.php?t=149807833

Is a pretty popular one. You work different muscle groups each day to allow each enough time to recover. 3 on 1 rest 3 on. Thats how I like to do it anyways. Some people will go PPLPPLRest

>>38351001


Have definitely cut out empty calories ( sodas and trash) Been doing just meat/veggies with rice or a sweet potato. 2 meals a day. Will try to cut back on the fattier meats and get in some more veggies throughout the day to snack on and see if that helps. Thanks

If I want to gain muscle but loose some fat (I'm not fat but I still wanna loose so I have defined abs) do I bulk, cut, or eat maintinance?

For the record I go to the gym 3x a week and workout for about an hour, 40 minutes of lifting and machines, 20 minutes of cardio.

>>38351058
Cardio and muscles the same day is counterproductive.

Just eat at maintenance with good macros or just bulk then cut.

more /fa/ than /fit/ but im trying to go for a slim otter physique anyways. this is my routine:

3 days a week (MWF):

Bench Press 3x8
Arm Curls 3x8
Lat Pull Downs 3x8
Cable Rows 3x8
lat raises 3x8
30 minute run

rate?

File: 20160818_110815.jpg (2MB, 3264x1836px) Image search: [Google]

2MB, 3264x1836px

I'm poor and living with my parents till I can get a job again, all I have to work out with is pic related. Can I become aesthetic with these?

Should I be squeezing my glutes and core during squats/deadlifts?

Currently doing SS. Is there anything minor I can add to the routine that would help my arms/chest? I've been considering curls but I'm curious if there are better alternatives. Outside of SS I've been doing pushups and soon I'll start doing pullups.

>>38351078
>Cardio and muscles the same day is counterproductive.

How come? I'm on a cut right now, been dieting for a bit and was about to start the gym tomorrow. Plan was to lift, and then get in 30 min of low intensity cardio. That not a good idea?

>>38351104
Anything's possible, especially with appropriate genetics and the magic beans, but you're not playing the percentages. Lifetime Fitness is like $30/month or some shit.

>>38351161
That will happen in a correctly performed squat or deadlift, but it may be more productive to think about taking a big breath and bracing (and possibly >muh hip drahve) then what you suggested.

>>38351182
Curls are fine. Pullups/chins are very good and will help your arms too. Dips are good. Pushups are superfluous if you can do dips.

A lot of guys find that adding an extra set helps them continue progressing on upper-body work, which will also help with arms and chest. You could also add a little DB benching or, hell, even flies--just start light and titrate up carefully. That's the gravy, your main lifts are the meat and potatoes.

>>38351201
Not him, but ime that's fine. Low impact is also important. Don't jog.

Hadn't been able to work out for a week, went to the gym feeling really horny, got done and am now more horny.

Should I resist or give in?

>>38351262
Masturbation is an invention of the Jews, anon.

Without saying "(x) is better", are stiffed legged deadlifts worth it if you only have two 40lb dumbbells?

>>38351244
Okay. Also, where should I feel the "burn" if I perform the deadlift correctly? (I've been feeling it in my lower back)

>>38351277

Well, good thing I was going to go to the Adult Book Store and use a glory hole.

>>38351282
Very little is worth it if you only have two 40 lb dumbbells

>>38351288
Depends on what's weak. How it feels is a pretty bad guideline; how it looks is a much better one.

>>38351295
Good man, carry on.

>>38351244

Alright thanks for the routine advice anon

File: OI1fM94.png (42KB, 880x682px) Image search: [Google]

42KB, 880x682px

can someone critique this program? what should be changed, removed, added, etc.?

Not fit related but havent lurked in a while. Is Trappy kill? Come to think of it, are trips all gone? Haven't seen any.

I used to eat like shit. Right now I'm 5'6, 140 pounds around 25% bodyfat(maybe more, just my guess). I've been eating healthy for the past 2 weeks. Will my bodyfat percentage naturally go down through exercise and healthy eating at maintenance(2000 calories)? Or do I need to cut to lose all that stomach fat?

Ive been lifting for a couple weeks now and my squat and deadlift haven't stalled once,but I havent been able to bench more than 105.
Ive been doing SS and eating more. Havenr tried deloading but I want to know if this is normal.
Bench 105
Squat 150
Deadlift 210

>>38352506
You can lose fat by eating at maintenance and exercising, but it's a lot faster just to cut. You don't really have anything to lose either.

>>38352250
Looks retarded.

Do SS or TM.

>>38352311
Hiding in the trip threads. /plg/ /fraud/ etc.

Trappy was outed as shitskin.

File: 8xYKXlc.png (163KB, 329x315px) Image search: [Google]

163KB, 329x315px

>>38352250
you're running specifically assistance exercises with no compounds, why?
do icf if you want volume just not this

File: 1516426_203712439975055_2137160546_n.jpg (75KB, 640x640px) Image search: [Google]

75KB, 640x640px

Shall I do 4x7 or 5x5 ?
Is there anything important I need to consider
or just pick at random ?

So I lift during my lunch break and do cardio about 2 hours before bed. I lift heavy 6 days a week and my cardio consists of running at least 2 miles a day, 6 days a week and hitting the bag for 8 rounds 3 days a week.

When is the best time to drink my protein shake? After lifting or before bed for them sleep gains?

How do you lower your body fat? I lift but how should I eat?

Been doing SS + 10 minutes of cardio on elliptical after every workout for three weeks, tonight I started feeling lack of oxygen despite being able to breathe freely. It happened to me a bunch of times when I was younger but it always ended in couple on hours, now it's time for lunch and I'm still feeling it. Is my heart not making it?
Already signed up to a doc, just wanna know what muh broscientists think

>>38353529
Oh by the way I've been kinda heavy on caffeine last few days, consuming at least 300-400gr every day

>>38345344
Generally they say 6 hours of sleep is better than 8, more than 8 hours is actually bad for your body and will make you feel sluggish etc.

So my question is, in terms of muscle development, is it better to get the most amount of sleep possible? Slept for 12 hours last night

I want to start lifting in the morning but I'm part of a group of guys at work who train bjj/grappling/mma on our lunch breaks 5 days a week (30-60 minutes every session).

What can I do to make sure I can still succeed in my bulk to 220? I'm 6'2" 200 (188 cm 90 kg) right now, but "built fat" mode, trying to get up to being a bigger "built fat", then cutting to about 190-200.

If I adjust my macros to match the calories I burn at lunch, will I still be able to bulk?

Can I eat tuna pasta everyday?

>>38351087
If your diet is good and you have decent genetics this could work for ottermode, but you might want to focus on the arms and chest more. Make sure you keep progressing/increasing weight though.

>>38351104
Are there any parks, construction site bars, etc that you could do a bodyweight workout with nearby? That might be your best bet. I love a good kettlebell cardio workout, but with those weight you're not going to gain much mass.

>>38353640
Mercury is bad for you: https://www.edf.org/oceans/mercury-alert-canned-tuna-safe-eat

>>38353721
What about pescaterians

i am 192lb at 5'9 and 20% bf. how much do i need to lose to be juicy(8-10%)??

Currently before every workout i do my cardio. But somehow while being on the treadmill i place more weight on my left foot then right. Now i have a starting injury in my left foot and ankle.

What is the best sollution for this? Since i can't stop doing cardio before my workout. I am not doing cycling since i already cycle 1 hour per day.

Who else here /considering suicide an option/?

I doubt I'll ever have my dream life of a comfy job, loving caring wife, and respectful kids. Theres always someone bigger/stronger than me who one ups me in life. They're always the alpha and I'm always the beta. I just don't see a point in trying anymore. The more I think into it the worse it gets. I feel no connection towards reality anymore. I've made my own perfect world in my head with a perfect life. Whenever I have a good idea/dream I always end up snapping out of it/waking up.


What keeps you from not ending it?

>>38353833
Fuck if I know. I imagine that they'd just eat fish with lower mercury levels, like mackerel, anchovies, salmon, bass... something like that

>>38353943
Suicide is selfish.

The moment you kill yourself but you still have somebody in your life that loves you is selfish. Think of what you do to them. You may think it is the only option. But human beings are naturally afraid of the unknown, so you don't know what might happen is being afraid. But if every single dipshit kills himself the moment something gets hard then not that many people will be left.

Rocky:
You, me, or nobody is gonna hit as hard as life, but it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That’s how winning is done”
“Now if you know what you are worth, go out and get what you are worth, but you gotta be willing to take the hits and not pointing fingers, saying you ain’t where you want to be because of him or her or anybody. Cowards do that, and that ain’t you. You’re better than that”

>>38353943
Yea, I've had fleeting thoughts about it, but never got even close to considering it for real.

You need to get off here and have some real social interaction that doesn't revolve around alpha, manlet, or whatever-the-fuck memes and realize that 90% of the shit talked about on here is made up in the minds of all the fucked up people who peruse this site.

You're not worthless because you're not the most "ALPHA AS FUARK" dude in every room you go into. Join some clubs for hobbies you're interested in, try a sport or martial art (I STRONGLY suggest BJJ), or just go out and DO something. We can all achieve what we want to anon, it all depends on how much you want it and how much time you're dedicating to achieving whatever your goal is at that time.

What are your goals right now? List 3 that will get you towards this dream of yours and get to fucking work.

>>38353529
What do you mean by feel a lack of oxygen but have unobstructed breathing? That's not really a thing. If you breath air without oxygen you'd feel faint, you wouldn't be able to identify it was due to a lack of oxygen. So what exactly are you feeling? Faintness? Pressure over chest? Inability to catch your breath? Are you hyperventilating? How would a 6 year old describe the feeling if he didn't know what oxygen was?

If you can do 10min of cardio your heart is fine. To me it sounds like just anxiety.

>>38353925
Why do you have to do cardio before your workout? If you absolutely MUST do cardio, does your gym have different types of cardio equipment, like elipticals, rowing machines, etc? Maybe try swimming?

I don't know enough about running to get you any good advice about your stride :\

>>38352687
Those numbers don't look crazy. If everything else is going up, I imagine you're eating enough, so deload, and try it again. If that doesn't work, look at your diet.

How much are you eating a day? How much do you weigh and how tall are you?

>>38349009
I've taken it before but only when I was doing penis enlargement (PE) exercises haha. Who knows if it was the reason, but I did have crazy hard boners and tons of precum while I was on it/doing PE.

>>38345344

What protein and creatine should I hop on?

I was thinking about adding silver to my diet, how feasible financially is this.

File: handpain.png (568KB, 540x621px) Image search: [Google]

568KB, 540x621px

Any time I do heavy presses, I get a pain in the palm of only my right hand. I have to just grit my teeth and bear it.

Is it a pressure point? Scar tissue? How can I get rid of it?

Pic related.

>>38354169

Cut your coke nail and distribute the weight better across your palms.

>>38350439
If you can't find somewhere to do pullups, you're not going to make it.
https://www.youtube.com/watch?v=wSglftsQgoc

>>38354049
Well i am currently losing a shit ton of weight and if i give myself some slack and let it go for a while then it would be really hard for me to get back into doing cardio before my workout

what does it mean when doms come already after 1d? am I just recovering faster?

I think I entered snap city.

Doing deadlifts from boxes yesterday nothing clicked but form was bad because not used to movement my back was sore all day, and today my back is still really stiff I have not managed to get much sleep Iike 3 hours so wondering if that could be contributing to lack of healing.

There is not a huge amount of pain it feels exactly like when you wake up with a cricked/stiff neck , it is uncomfortable but not painful.

Am I snap city? Or could it just be extreme doms?

I'm doing TM at the moment and just woke up today (Thursday) sort of sick. Won't be able to lift properly tomorrow for intensity day so what would be the best option.

a) Just skip this Friday, continue next week as if I would of completed it

b) Do another 'light' day on either Sat or Sun and continue next week as planned

c) Repeat this whole week next week to not miss that intensity day

How do you, personally, stop hunger pangs? I think i exercise fine but the problem is i constantly overeat...it's keeping me at 130lbs when i want to be 110-115.

Is one exercise per muscle group enough, if I do it twice a week? I'm doing upper/lower workouts 4 times a week.

I want 160 DL so bad. My max is 140. What do

>>38355137
I hope you ain't talking lbs here bub

>>38345344
What's optimum rest time? I'm on ABCABCx is one day enough rest?

>>38355156
kgs

File: 1466663221026.png (609KB, 1008x1395px) Image search: [Google]

609KB, 1008x1395px

>>38346190

Am I a weakling if I have to elevate my heels to squat to a decent depth? Is there anything I can do to fix this or do some people just have to squat like this

>>38354364
eat something v low calorie like broccoli or beets or pickles or olives

>>38355137
eat more and deadlift more

File: images (83).jpg (26KB, 331x232px) Image search: [Google]

26KB, 331x232px

>>38347270

File: fit.png (51KB, 717x486px) Image search: [Google]

51KB, 717x486px

>>38345344
how long should I stick with SS?
looking for some advice from people who encountered problems progressing

this is my lifting history since I switched to a decent gym where I could barbell squat and ohp standing.
Initially started with SL, switched to SS, basically SQ, BP, Chin 3xf & SQ, OHP, DL plus dips and some assistance for hammies and back
It's been pretty erraic, after all I had never lifted on a serious program before march and this is the longest I've gone.
Now, I've been a skelly lanklet all my life, literally auschwitz mode.
I gained 15kg in the last 2 years and another 5 or so since I started.
I've had problems progressing since the start, initially I ate 2800-3000, then for some reason I ate very little in june and tbeen now eating 3000 steadily for the last month or so.
I've deloaded and been stuck a bunch of times but it seems that this time around I could progress
>got my diet in order, mfp helps me NOT forget to eat, plus got whey and creatine, shakes help
>finally hit 72,5kg BP 3x5, the weight I always used to get stuck on, I seem to be incorporating leg drive correctly and dips seem to help
>figured out what was wrong with my squat (fell too deep, left tension, now I stop higher and could move 75kg far easier.
>finally hit 47,5 OHP, was never able to hit that

I dont know, I'm hopeful, I see everywhere people that progressed like crazy in their first year of lifting, I get that I never did sports and am an unflexible skelly but I think that my problems could be due partly to bad programming/not deloading properly/warming up badly/not trying to increase weight, erratic diet

Ok guys, serious problems here.

Started doing SL, but got stuck on my first workout on OHP.

I have both an olympic and a fat cambered bar which weights 55 lbs.
I'm doing OHP with the cambered bar because of the low ceiling.
Could use the oly. bar, but there won't be enough space once I add 10 lbs plates.

Tried doing all 'warmup' sets but got stuck on those already.
I did
5x25 (4)
5x25 (4)
5x25 (3)
3x25 ok
2x25 ok
final set: 3 3 3 3 2, could not do 5x5.

What is reasonable to do now?

>>38348103
you described the carnage kabuto fight from OPM

>>38355290
I should add that the weight in my sets is in kg, and I paused 4:30 minutes everytime I failed (almost every time).

>>38347270
sure

is there absolutely any benefit to taking test boosters that supplement companies sell? They look like the ultimate snakeoil...

>>38353043
what are you talking about? literally everything except the bi/tri/ab work is a compound. i'm limited to dumbbells only for now so i'm working with what i've got, and this plan includes the big major compounds: deadlifts (romanian and sldl), bench press and incline bench press, squats (goblet), shoulder/overhead press, rows, and chinups/pullups.

When doing pendlay/barbell rows, what amount of knee bend is too much? I have a a good bit of knee bend so that I can reach the bar without moving my torso between reps. "Personal trainer" at my gym said I was bending my knees too much and setting the bar down. I told him I wasn't doing Yates rows, but he didn't know what that was. I told him I wasn't going to argue with him about which style I wanted to use, and asked if he felt I would injure myself doing it this way, which was a no because I'm keeping my back straight it's my legs are long and my arms are short. Thoughts?

me and my friend had a discussion about another friend who is new to the gym.

I think that newbies should immediately start with compound exercises (start very light, focusing on form the first few sessions) whereas he said that newbies should start the first month with machines in order to "get stronger" for the compound lifts.

What do you think /fit/?

File: 1471107916006.jpg (54KB, 638x706px) Image search: [Google]

54KB, 638x706px

Hit a new PR on the bench (great since im cutting) feeling awesome as i go to warm up on dips. at the bottom of the movement it feels like i got shot in the upper right abdomen, i freak for a second, explain it away as random, try to dip again, same pain though less intense, did i pop something and give my self a hernia or blew my load on the bench and was cramping bad?

>>38346513
Uh no.

>>38355531
maybe bending the knees too much fatigues your legs a bit more
have you tried using blocs or piling some plates to elevate the barbell starting position?
I have kind of the same problem, I just bent over rows, trying to stay as down as possible
>>38355534
your friend is the typical gym dyel.

>>38348646
Maybe, if you are getting bigger/stronger then yes.
If you aren't then no you need to do more volume

>>38355534
If you need to get stronger just to bench/squat/deadlift an empty bar, just kill yourself.

>>38350011
Do more jumping and do it before your strength work as a general rule you should order your training; skill, speed/power, strength, endurance.
Best to do smaller sets nothing more than sets of 3 jumps and stay as close to your max a you can reliably

>>38350797
no just eat regular food

>>38350797
dont take it, waste of money

>>38355208
you might be very strong but you are inflexible, stretch your ankles/calves

I do like 3 sets of 5 reps for deadlifts

Then it's like for the rest of the week I cant squat for shit. I literally drop 50lbs on squats.

When I don't do deadlifts, I can squat like every other day.

Why? How the fuck are people doing squats 2-3 times a week AND deadlifts?

>>38355290
reset you weak bitch

File: daba7e18-804b-431b-96a6-7cbe131edc9b_desktop.jpg (176KB, 636x333px) Image search: [Google]

176KB, 636x333px

Can you still gain a decent amount of mass with 2x a week of lifting? My schedule is as follows

>Monday-Thursday: MMA training (shit loads of cardio and calisthentics) eating at a 200 calorie surplus w/ 100g carbs
>Friday-Saturday: Lifting (Upper-Lower split) w/ Reverse pyramid training. Carb up to 500g at around 800 calories surplus per day
>Sunday rest/24 hour fast to keep reset insulin sensitivity and off set the fat gain

I will also be using SARMS and will do this until December. Goal is to gain 20 lbs. of mass.

Pic unrelated; dem calves tho

>>38355544
Stomach herniated through the muscle probably. Theres a message for hiatal herbias you can do at home.

>>38355797

Only take mk-677

Dont shut your self down for shitty SARMS gains

Just inject test

>>38355797

This

>>38355860

>>38355741
Some people recover faster than others also most squat everyday programs don't have much daily volume because the volume is spread over the whole week they still get good gains.
Is 50lbs a big drop in your squat or is it less than 10%

File: 1471372417019.png (571KB, 613x1362px) Image search: [Google]

571KB, 613x1362px

Just started doing deadlifts 2 weeks ago, finally moved to 2 plate

Only issue is my arse hurts pretty bad as I get to the top of the lift. Is this normal? My form looks OK
I do deadlifts right after I do squats - maybe it's just doms I've only recently started doing them?

Also does anyone have anything more like pic related

I'm doing SL and my squats seem to be increasingly getting worse. I seem to be afraid of the fucking weight? So, I'm driving the weight into the balls of my feet and not into my heels. I'm also overweight so I can't get past my hips when dipping.

I'm starting to notice my lower back and my hips beginning to hurt a lot more because of it and I'm only at 95lbs. What can I do to get past this so that I can break past 95? I haven't hit a plateau but I also don't want to hit an injury either.

How do you guys cheat on a cut?

>tfw select all images of pancakes

>>38354065
5'10"
161 Lbs
I eat around 2500 Cal a day

>>38356020
Lower back and Hip pain isn't always something to be terrified of you are using the muscles more they might just be bitching, ease up for a few days if all the pain disappears in a day or two its just soreness from work if it stays/gets worse it something to worry about.
Do mobility work there are heaps of tutorials on youtube, or if you are injured or just worried see a physiotherapist get them to poke around. Dont worry about the cost you said you were fat you spend this much on food all the time spend it on the body you live in.

Does anyone do PPL (or a similar split) with shoulders on the leg day? How is it? I'm considering it because my OHP is usually fucked after doing heavy bench pressing.

>>38350797
Literally a waste of money.

LITERALLY

I am intermittent fasting with one big meal every 24hr. Should this meal be in the morning or evening?
I have heard that if I work out on a completely empty stomach I will burn fat instead of food-energy. Is this true? If it is it means morning meals wont be the best choice as I work out during the day.
On the other hand, when I eat a meal in the evening I feel as if the food gives me a lot of energy that is wasted with sleep. If all my daily food is eaten just before sleep, will it convert to fat as I am not expending it laying down?

feel like my bodies falling to bits

>2x herniated discs
>peroneal tendon subluxation and im pretty sure a fractured foot from dropping my dirt bike

now i think ive gone ahead and give myself impingement in both my shoulders. im feeling a slight sharp pain on the top edges than runs down to my triceps when doing anything over 90 degrees. i think it was from elbow flare and benching too high up on my chest.

going to get a physio referral tomorrow.

what should i do /fit/? the way i see it, id be ok to continue with SS just dropping the bench/ohp component for the next month or so. continue with accessories like curls since they don't involve the shoulder moving above.

>For about a day after lifting I can't flex the muscles I worked out very much.
>I also struggle to get erect for a couple hours after hitting the weights.
Is this shit normal?

>>38351288
As a beginner, glutes mostly

>>38355534
Your friend sounds dyel af

>>38356177
I recommend having at least 2 meals if you're doing IF (like me): one about an hour before the workout and one about an hour after. (Not talking about anabolic window, just to keep the fasting period longer).

Eat a good amount of your carb macros before the workout to increase blood sugar levels for the workout and eat the rest after to spike up insulin and drive the nutrients into your body more effectively.

There are certainly benefits in doing fasted cardio but fasted lifting just seems retarded because you're operating way beneath your potential.

i'm cutting because i'm a fat shit so i run 5km before every workout

but i'm a weak shit as well so i've noticed this makes it harder on leg day when i go to squat etc.

should i just pass on cardio for leg day and resume it every other day or push through it and deal with slightly weaker lifts?

Is there an app for tracking lifting sessions that /fit/ recommends? I have an iPhone.

I've been using the Stronglifts app but I'm changing to Greyskull.

I've got a nasty stomach ache, should I rest today and lift tomorrow and Sunday instead?

>>38356643

Unless you wanna shit yourself probs a good idea senpai

File: image.jpg (605KB, 1536x2294px) Image search: [Google]

605KB, 1536x2294px

In desperate to know what the fuck is going on with my back here? (Pic is me) almost every picture of this pose people seem to have an even rounding of the spine with most of it in the upper back, but I have this ugly fold halfway while my upper and lower back stays dead straight. I cannot find a name for this anywhere or any information on this posture issue (can only find lordosis and kyphosis)

I've never had issues with squats and check my form regularly but I've started paying attention to my posture and my spine takes this pictured curve when I'm sitting and relax.

TLDR Why the fuck doesn't my spine curve smoothly when bending like a normal persons?

>>38356521
do cardio after lifting

File: frabz-ARMY-What-my-friends-think-I-do-What-my-mom-thinks-I-do-What-soc-2a85aa.jpg (161KB, 700x516px) Image search: [Google]

161KB, 700x516px

>>38345344

A few things:

1) I did a bad workout (As in, did half of it and gave up because I wasn't feeling it). Does this ever happen to you guys, were you're just not feeling the workout at the day?

2) Also (Probably deserves a thread later) but what is it that got people into getting /fit/?

3) Can you talk about cardio here without being shot down? Seems most fitness places only care about 'muh barbell weights!'

4) What words of wisdom can you share to a newfag trying to get from 26%BF to 12% and having a bod like Jason Statham or better?

pic semi related, my current career

>>38356031
Pickles, coffee, broccoli or green beans covered in pasta sauce.

>>38356527
Microsoft excel is what I use

>>38353043

>define compounds

>>38356739
go see a physio

>>38356771
1) only when I have legit pain in a body part
2) being a fat shit, a smoker and having no self esteem
3) you can but it's easier to put caveats on what you're saying - cardio is fine but really unnecessary for losing weight
4) be religious in your calories - diet diet diet; canned shit like beans, lentils are your friend; Greek yogurt rocks, oats rock; if you're trying to lose weight then lift like a madman (it'll be harder on a cut) and track those fucking calories - 600kcal below tdee definitely

>>38345344
Do girls have magical powers that syphon your gainz? Broke up with my gf recently, and whilst we both kept lifting the same routine as before, I added 10kg to my overhead press, and her bench, deadlift and squat dropped by 10%
This has to be because she can't drain my gainz anymore, right?

>>38357007

or.....OR she's simply not trying anymore because she's sad about the breakup

"Nah it was a clean break up she's happy blah blah blah"

No she's not, women and stupid and insecure and she's probably eating a tub of ice cream a day while crying to make her feel better and drinking a fuck ton too

>>38348563
Both. Military singles followed by some behind the neck for volume.

>>38348926
Because you do different things during the day and still count the same caloric budget. Your sleep rhythm is varied and fucked up, and your endocrine system has no clue what the fuck you are trying to do.

>>38347889
I see, I'm still lifting baby weights but everyone who ever squats, regardless of how heavy, seemed to be wearing a belt. I'm the only one with some other bro who squats like 3pl8s who don't wear a belt.

>>38357033
Haha I know she's sad as fuck about the breakup, no mystery there.
But why would my lifts increase if I'm doing the exact same thing as before?
Did all the drama fatigue me without me noticing?

>>38357098
That's because belts help keep you safe during heavy lifts.
Since it's a DYEL myth that you don't develop your core if you lift with a belt, it's basically the same question as with creatine:
Do you want more and safer gains at almost zero cost? Most people do, and the rest are mostly misinformed by memes or too proud to use a belt.

t. a bloke that borrows a belt for max attempts. I should buy one, but /fit/ memes make me scared that people will laugh at me for having one. Same as you, then. :^)

>>38357114

Less sex, more test build-up?

Placebo or not I always seem to lift worse if I've had sex/a wank during the day, just find it harder to get that mental drive going

I cant stop masturbating, no will to exercise/no energy. What the fuck do i do? I think i have a problem,ill just be browsing fit and start rubbing my dick without noticing.

How do hex bar deadlifts compare to barbell deadlifts? Was told by gym manager that I should be doing hex instead of barbell

I've been a sprinter all through high school and college, but am going into the military after graduation. Any tips on how to transition to distance running? (E.g. 4 miles below 8 min/mile pace)

>>38353420
Whenever you want. "Optimal times" is just a meme

>>38345344
Recently started swimming (1 month), last week some water or air got into my right ear and now I can't hear shit, I've asked my swimbros and they were like "lmao you're gonna get that shit infected and die" but they were laughing all along so not sure if they were just trying to scare me, any advice to fix my ear or should I really be worried and go to the doc?

>>38357732

Uh, if you have hearing loss, you should really go see an ENT.

>>38345344
I only got 5 hours sleep last night after I went gym, will I still make gains? Also what can I do to sleep better at night, sleeping is so hard.

>>38345344
What's the best TDEE calculator? I tried scooby's but it tells me I should cut at 3000 calories a day and I doubt it

>>38357198
kek, same here

if I don't jerk off and keep my energy levels down, by like day 4 or day 5 it feels like my nuts are going to explode and I'm awake 20 hours a day

>>38357732
Went scuba diving and had the same shit happen. Hearing was kinda muted for a few days. Fully went away in around 10 days.

I want to start SS after I finish reading practical programming and the main book, but in the mean time could I go to the gym and start doing cardio to drop my bf%? I'm probably not above 22% but I really want to be in the gym doing something between now and whenever I get through the books. The reason I want to finish the reading first is so I can make the absolute most out of the novice phase, so will the cardio interfere with my noob gains when I finally do stop running and start weight training?

>>38358364
no it wont affect noob gains, just don't lose too much weight without lifting, but its fine

>>38358285
Scooby's
No joke

>>38358364
Just start doing SS while reading it. It'll be so much easier to associate experience with the movements with what you're reading. Wish I'd done that.

>>38358383
I'm 215 pounds and my max squat is 315 but it didn't ask for my bodyfat% or any strength-related question. I don't think that's accurate. I'd go for 2500 calories a day personally but I don't want to go too low and lose my gains.

I'm between 20 and 25% bodyfat.

>>38346207
SHOO, SHOO, SPOOKY SKELETON

>>38358375
Okay thanks. I've been eating at a deficit without doing anything outside my normal routine, so how much weight would you say I should try to keep on? Because if you hadn't said that I deadass would've gone until I could see my abs. If they exist.

>>38358399
I've actually started liftting three different times now. First on SL5x5, but I flaked on that. Then I started SS and flaked on it when my friend came back from school for the summer (I also realized I'd been deadlifting three times a week for like, three months, going up 10lbs per workout when my knee started screaming every time I did a squat). The whole reason I started reading was so I wouldn't make anymore stupid, uneducated mistakes in the gym.

>>38358459
just lose it slow and steady, no more than 1-2 pounds a week, and you'll be fine

File: olimp-pure-whey-isolate-95-strawberry-powder-600-g-13761-4653-16731-1-productbig[1].jpg (188KB, 594x594px) Image search: [Google]

188KB, 594x594px

WHEY, senpaitachi
Im using protein isolate and mixing it with 250ml of water per scoop. The deal is that my bottle gets foamy as shit and stinks as hell even after washing it. Should I get different brand or every whey makes bottles stink and metal shaker is the only way?

File: 34jds03[1].jpg (442KB, 810x1013px) Image search: [Google]

442KB, 810x1013px

>>38358364
noob gains last until youre repping 1/2/3/4. Pic related, its your broscience.

>>38358571
And those numbers corespond to your bodyweight right? That's good news.

>>38358546

I gave up on shaker cups. I blend it in a glass blender and pour it into a glass. Glass will always come clean.

>>38358629
it corresponds to number of plates on each side of the bar for your main lifts in the gym
135lbs over head press
225lbs bench press
315lbs squat
405lbs diddly

>>38358649
This makes a lot more sense and I am now embarassed. I appreciate you clearing that up for me though, anon.

>>38358364
>could I go to the gym and start doing cardio to drop my bf%?
sure, but you could just as well control your diet and drop your bf% even faster.

>>38357732
That literally happens everytime I submerge my head underwater, even in the bathtube lol

It's normal and just a pain in the ass. If you tip your head to the side you can pour some hydrogen peroxide in your ear and that will bubble enough to get the water unstuck sometimes.

>>38358746
I guess it's really more about my growing tired of my current life and wanting to do other things. I can't lift until I finish the books, so at least this way I can get that good gym feel from running. I'm already counting calories and eating at a deficit.

>>38350625

It just means you can move more weight. You cn also do 12 if you feel like, just obviously with lighter weights. I personally also find it easier to progress with 5x5 scheme (when I can do 3x8 with a weight I can't hit 8 reps after adding 2,5kg but with 5x5 I can sustain the 5 reps per set after upping the weight in next workout)

>>38359063
>I can't lift until I finish the books
this has got to be one of the stupidest things anyone can say.

>>38350625
>I mean, my instinctive inclination for a rep is 12-15 reps
your instinctive inclination is retarded and you literally don't know anything about fitness. Strength is more than just your muscles. You can fry your CNS doing too many reps. You can kill growth and turn exercises into cardio.

Let's say my left knee hurts while squatting.
Would I be making similiar gains just by doing legpress and machines or am I fucked without skwats?

>>38359327
Let's say your bicep hurt while doing curls
Do you think you would make similar gains by being a limp wristed faggot and jerked off guys with it?

>>38359311
Well I just want to know what I'm doing, that's the only reason I've stopped going until I finish the books. I'm sick of going and stopping, next time I start I don't ever want to stop. I wanna make it breh.

>>38359543
the books are a supplement though. They lay out a simple program. They're all pretty much the same. Youtube how to do squats, bench, ohp, deadlift, etc etc and just do what the program says. Feel you need to know more? read the section in the book. If you want to make it, you would have started lifting yesterday.

>>38359543
No point reading too much; it's practice and reading combined that helps

Lift light until you lift right.
Learn squat cues (ass back, knees apart); get a feel for your centre of gravity yadda yadda

I go to a shitty rec center with limited equipment.

Will using 2 50 pound DBs and making farmer's walk circuits around the gym (100-110 feet in total) three times give me any benefits or is it too short a distance to do anything for me?

By set 5 Ohp my left arm seems to tighten up and I can't push it straight
I'm only on 30kg 5x5
Do I lower the weight or keep doing till I literally can't anymore and expect it to develop over time

I accidentally bought natural taste protein powder and it tastes like absolute shit no matter what i mix it with.

Do i just accept defeat and throw it in the trash, then buy some that actually taste great?

>>38359920

Buy some chocolate milkshake powder and add that. It isn't too calorie dense, its the milk you normally add to it that has the calories.

>>38359920
Never waste food you twat

Try buying cocoa powder or some shit.
or alternatively just man up and drink it. It's supposed to be fuel, not dessert

>>38359920
mix it in with yogurt

>>38359933
>>38359939
I tried that but the taste still triggers my gag reflexes. What about buying the same powder but one that tastes good and mix them?

>>38359970
make protein bars
make protein waffles/pancakes
those so much shit you can add that to that won't affect the flavor

I tend to eat all of my protein in the morning. Half before my workout and half after. Then I just fill in the rest of my calories throughout the day with carbs and veggies. Is there anything inherently harmful to my gains by not spreading out my carbs and proteins throughout the day?

>>38347753
those nipples need to be on my pizza

>>38360123
no.

>>38360123

I don't know about you, but for me a carb load an hour or two before my workout really gives me an energy boost during the workout.

That's really the only negative I can see.

>>38345376
guys is it important in which part of workout u inhale and exhale? For example on bench press I inhale when lifting it up and exhale when I bring it down does that matter? Cos everyone seems to do the opposite

>>38360204
It's supposed to be opposite because you clench your core when you exhale hard and that helps stabilize u apparently

Do you guys know any beginner neck exercises? I tried to do neck bridges but I couldn't really do it very well at all

>>38360238
yeah but inhaling seems more natural should I work on breathing till I get used to it or it doesn't matter? Oh and thanks for reply

>>38360250
Shoulder shrugs will help until you can work up to bridges.

>>38360282
I'd suggest you try it out and see how you feel. For me personally, I match my reps to my breathing pattern. So like on bench for example, I'll push hard while exhaling through pursed lips to tighten my core for stability and shit. But idk that's the way I and most guys I know have been doing it

i'm a chub and i walked/ran 3miles last night and my thighs are kinda chaffed, what can I do to heal them up so I can workout tonight?

File: Sexy_Thighs.jpg (17KB, 236x314px) Image search: [Google]

17KB, 236x314px

>>38360283

Thank u fampai
Have some thicc

>>38345344
I'm losing weight because I'm a fat fuck, changed my diet, started losing weight. I then started lifting 2 weeks ago without any real changes to my diet and since then I've not really lost weight? My sister says it's because the muscles bloat up with water and that it'll normalize in a few weeks. Is she right?

Anyone who squats please answer. Just got back from gym.

Jus started doing low-bar squats. Is it normal to feel across the back tightness after doing low bar squats?

Its the tightness you generally feel rather than a sharp pain from pulling a muscle.

Quads feel like jelly as well? Knees feel nothing.

Am I fucking up?

>>38360346
If you've got chafing then I'd recommend walking tonight to allow them to heal before trying to run again- make sure you moisturize before you sleep. Wearing compression shorts under your workout attire is the best way to avoid chafing (Nike Pro Combat is God tier IMO). Failing that, apply Vaseline or even deodorant stick between your thighs to help prevent it in the first place.

I know this because I'm a recovering fatty and have had to deal with this myself. We're all gonna make it bro

>>38360415
Are you using a pad under the bar? If not, you should expect to feel the way you're feeling until your back gets used to it.

Quads feeling jelly is normal. Make sure you stretch throughly right now and before bed so that you can walk tomorrow.

>>38360417
thank you kind sir, i appreciate the input, upvoted

File: Estonian15.jpg (88KB, 480x640px) Image search: [Google]

88KB, 480x640px

>>38360362

NP. I was a medic and just shrugging stretchers into the bus gave me a serious case of "Cop Neck."

Thanks for the thicc, but I like em more like pic

>>38360431

No no Pad, Im doing this exact squat, bar rested right on the upper shoulder/back, elbows up, looking down, thrusting upwards at the lower back like he says here.

Guess its normal then

>>38360471

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

Here's the video.

This low bar shit is fucking hard

how does a trap acheive pornstar ass, I am like 5'6 and weigh about 130, Skinnyfat weakling if any of that helps

>>38346190

100% serious here. Do Grey Skull Phracks, eat a surplus then cut.

>>38360524
weighted overhead dick lunges 3xF

>>38360542
huh? how would I do that

>>38346746

Lmao! Btfo

>>38360204

Take a huge deep breath, get as much air in as possible, tighten your core and exhale when a rep is complet rinse repeat.

hello guys. this is my first dealift form check ever.
week 4 day 3 of SL.
weight is 40 kg.

please execuse the quality and oroentation of the vid. My internet is so slow I had to compress the file.

https://youtu.be/9Lasam4AtjY

My nipples are puffy, but I don't have any other excess tissue on my chest. Do I have gyno and should I see a doctor to get aromatose inhibitors?

File: apt.jpg (81KB, 750x540px) Image search: [Google]

81KB, 750x540px

For squats in SS, am I supposed to do low-bar or high-bar squats?

I have anterior pelvic tilt which causes my back to cave in (opposite of rounding) during low-bar squats and it scares the shit out of me (snap city etc.). That said, it looks safer to do high-bar squats until I can get my APT fixed. Thoughts, anyone?

https://www.youtube.com/watch?v=yQuCi2h_kNI

That one inforgraphic on strength theory of the different studies done and their conclusion said that there is no difference in hypertrophy between 3x3 and 3x5. Is this true ?

>>38349209
OK so I'm going back to school in a week and they only have Smith machines, would it still be a good idea to do SL?