QTDDTOT

you should always have at-least one total rest day

>>38360612
>>38360643
Agreed with based uncapitalized anon, 1 rest day per week is pretty much necessary.

>>38360612
>Is there any reason to have a rest day if you split up your routine enough?
not really, no. I guess there's a limit to how how much it's useful to split your routine, though.

>>38360643
>>38360664

but if i do legs on my 'rest day' then it's still a rest day for my upper body. This is where I'm confused

>>38360713
There are two categories of fatigue, central and peripheral. Your central nervous system needs time to recover after stimulating it repeatedly. That's the gist of it

>>38360713
Right, but your body is still in recovery mode.

>>38360713
giving your body a whole rest day helps all of your body recuperate.

>>38360753

awesome. this is what I was looking for
looks like I'll be shitposting all day today

>>38360770
http://www.ncbi.nlm.nih.gov/pubmed/8897320

:DDD

Why should I stop taking caffeine?

>>38360892
using it sparingly makes it more effective in smaller doses, so really just saving money kinda

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how do i behave at gym for the first time
i dont want to waste others time while i dont mind losing my own

Can i ask someone to watch my posture for a while so i dont do terrible mistakes ?

http://newbie-fitness.blogspot.nl/2007/01/stripped-5x5.html

is this any good

>>38360965
learn by doing, just go and start with the empty barbell

>>38360965
Watch youtube videos on form, film yourself and review it on your own. Asking for a spotter is fine. Asking to work in is fine. If there's weight on a bar with no one using it, ask someone nearby if they've seen anyone over there before taking it over. That's about it.

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What should I add to my diet to take healthier shits?

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As a 6'1" (185 cm) male that weighs around 137.6 lbs (62.5 kg) what the fuck is my maintenance caloric needs. I've tried a dozen websites and calculators and they all go from 1700 to 2100.

>>38361137
Leafy greens

>>38361161

Thanks f am

>>38360612
Whats more impressive: For reps or a 1rm?

>>38361142
i would like to know this aswell

im 6'3" tho and 82 kg

>>38360965
Rób swoje i nie patrz się ludziom na jajka Seba

>>38361173
Be careful if they haven't been in your diet for awhile though. When I started adding them back in they went right through me for the first day or two, but after that my shits were phenomenal

I've been working on cutting along with cardio, lost a few lbs. I may picked weights this week, should I start eating my calories back?

>>38361199
dzieki andrzej

ten rok to jest rok napierdalania, doslownie i w przenosni

2 tygodnie juz sie nosze z zamiarem wyjsca na silke ale dzisiaj sie chyba w koncu złamałem

przynajmniej juz mam cardio opanowane, zapierdalam co drugi dzien 5k
narazie chujowe czasy (25 min pr) ale bedzie lepiej

>>38361204
What are your favorite leafy greens and what do you eat them with?

>>38360612
Have ear inflammation due to earwax getting deep into ear cannal and got it removed today
Doc said I can lift but I was wondering

have you guys lifted while taking painkillers? Taking Donulide, it's a powder that mixes with the water
if I dont take this shit I have strong ear ache and head ache

is it fine to lift? I'm on a cut and right now it isn't the best time to take a week off, only lifted tuesday and have to lift tomorrow at least since gym will be closed this sunday and saturday

>>38361216
5k w 25 to przyzwoicie Seba, nie masz się co martwić. Rób SS, na yt obejrzyj jak się robi główne boje, nie bądź idiotą, nie podnos ciężarów ego. I tyle.

>>38361236
Spinach, kale, broccoli. Spinach salad with garbanzo beans, sunflowers, and green peppers rules and is 40+ grams of protein if you use a whole can of beans. Kale I just cook in some olive oil with salt and pepper until it's soft. Broccoli I add in to stir fry.

When do you have a moral obligation to tell someone they're heading to Snap City?

Guy does crossfit in my meathead gym, speed s-mong deadlifts, 35lb+10lb plate, slams them so loud it's difficult to concentrate.

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>>38361264
zastanawiam sie czy nie obciac dystansu i poprostu napierdalac high intensity interval do porzygu

swoja droga smiesznie sie ludzie patrza na mnie jak zapierdalam przez miasto a oni sobie pija kawke w knajpach

Swoja droga mieszkam w holandii wiec troche jak alien tutaj ale chuj z nimi

Pierwszy raz na siłowni wlasciwie bede. Ale jak udalo mi sie zapytac ta laske z biura to napewno uda mi sie tez przezyc wizyte na silowni

Pierdzielnalem narazie 50 suchych squatsow, jeszcze musze obczaic reszte cwiczen

Trzymaj kciuki za anona

Can someone recommend a good book on nutrition?

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>>38360612
I fucked up and sprained my knee, what kind of cardio can I do that doesn't involve my legs and isn't boxing

>>38361398
swimming

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>>38361419
>I'm a big boy but I'm scared of the water

>>38360612
l workout only once or twice a week. for how many days after workout do l need to consume high protein food to not lose gains?

how high can my ffmi go if im cruising on a low dose of test?
medium dose?

should i use whey protein as lunch?

>>38360612
Alright, I've had this weird ache for around 3 months
it comes and goes, appears a bit often.

It's on the appendice area and it's like a blinking ache, the pain "blinks" if you get what I'm saying
is this something to worry about? I eat healthy and drink a fuck ton of water daily

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i have a weird feeling in my right shoulder. its not exactly pain, but in certain positions theres a slight tingly feeling.

Im going to lay off the weights for a week to se if it dissipates, just wondering if any other anons know a thing or two about it

I've done rotator cuffs exercise, like to do them for warming up and after my workout
they're all fine but some shoulder stuff makes my right shoulder hurt

that stretching movement of putting your right hand behind the back and the left one coming from the top (Posterior Hand Clasp) hurts my right shoulder if it's the right hand on the bottom
mean while, bands, shoulder dislocations and that stuff doesnt hurt shit nor when I lift

>>38361810
don't do stuff that hurts

band pull aparts and the broomstick drill are good enough

>>38361142
Start at 2000, if you don't notice weight gain just slowly increase it m8.

>>38361947
thanks but I was looking for some shoulder flexibility as well and dunno other exercises
if it's my left had on the lower back and right at top it doesn't hurt and I can even grab my other hand

>>38361210
Do you still plan on losing more weight or are you wanting to gain weight now?

>>38361656
I'd say get checked for appendicitis.

>>38362076
if that was the case that shit would've probably exploded ages ago along with sharp pain
haven't had neither but yeah I'm just waiting for this month to pas so I can go to the doc to get that shit sorted out and also get some blood samples

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 ?

>>38362243
Yes

>>38362024
flexibility is overrated

>>38362312
So I can do ss 3x3 and there would be no difference ?

So, I'm trying to expand my diet after a really hard cut. What other ESSENTIAL /fit/ foods am I missing?

Eggs
Egg whites
Cottage Cheese
Milk
Greek Yogurt
Peanut Butter
Tuna
Chicken
Spinach
Cauliflower
Carrots
Oatz
Protein Powder
Arti Sweeteners

Any other essentials?

I did yoga for the first time yesterday and today I've been shitting my brains out.

Can yoga induce bowel movements?

>>38362453
fish( have fun switching the types of fish, my favourite is bass)
red meat
turkey and chicken

all kinds of greens
avocados are goat
fruit is goat like kiwi, banana, strawberries, those 3 that come in a pack most of time(forest fruits i guess the name)
nuts

basically that

>>38362423
No, but as a beginner I'd do the 5 reps over the three. It's more for getting your form down with moderately heavy weight.

>>38362507
>fish
Had tilapia on the cut, should start making some more of that again
>turkey
Recommendations on preparations? I mean prep and am a shit cook, so I usually either slow cook or boil plain. Should I get ground turkey or do they sell, like, turkey breasts?

>avacados
been meaning to try those. heard they are a good fat adder

Are resistance bands useful for anything?

anyone watch porn while doing lifts (at home ofc)

Do you count calories when you cut? Either way, do you have abs?

I need to drop 50 pounds and want abs cuz I'm a 5'6" manlet at 190. I just have to eat so little calories at that weight to maintain it like 1600/day.

If I can get away with it, I'd just eat paleo and cardio twice per week plus light lifting 3 times per week.

>>38362554
rear delt/rotator cuff exercises

>>38362538
I don't know if it's an american thing or whatever but fish is like a staple here
you eat that shit basically daily and fresh, and there's a shit ton of variety to it
it's healty, good and low on kcals

no idea on turkey, I prefer chicken and rarely eat it.
I buy turkey breasts
I never boil chicken nor turkey, I just put olive oil on a pan and throw that shit in

avocados are goat for fat, imo they taste weird at first

>>38362580
you should be counting kcals ALL the time, especially when you cut
you'll reach one point where you can already estimate your shit by eye
It's useful for when you go out and need to know how much the steak or fish weights

>>38362580
>Do you count calories when you cut?

ABC baby

Whether you're cutting, bulking, whatever.

Always
Be
Counting

Anyone have the original /fit/ diet picture without all that ironpill nonsense on it?

I find myself to be a huge snob. Don't want to be one anymore desu. How to bring myself down to size?

Also how do I not be a know it all cunt? I get far too much satisfaction proving how clever I am.

God I'm an ass

>>38363004
get off the drugs and alcohol, It will pull yopu out of your delusions and introduce you to the reality that you are a low class piece of shit. That you're compensating for low self esteem by belittling everybody that you know. That you haven't accomplished shit with your life and you have no track record to justify your shit behavior.

From there hopefully you can find some humility and actually do something with yourself.

I am currently on the Texas Method with a pressing emphasis. Here are the relevant days:

Mon:
Press volume
close grip bench 3x10
weighted pull ups 3x5

Thur:
Press intensity
Weighted dips 3x3

what would you guys suggest as a weekly progression on intensity day? increments of 1kg or 0.5kg? (2lb or 1lb for americans)

Just ordered some creatine, is it worth it to spend a little extra each year on this, performance wise? Say I take it on rest days?

>>38363156
we can't tell you if something is financally viable, that depends on what you're wiling to spend. that being said, creatine is cheap as shit and works, so i'd do it.

don't only take it on rest days, that's retarded and it will make it ineffective. you take it daily and drink a fuck ton of water, that's how it wrks.

>>38363025
>tfw not even on drugs or alcohol
>still a cunt

thanks anon. you pretty much summed me up

Is a stationary bike a decent way to do cardio and burn cals? I see some people hate on it but I just want to get an overall census

>>38363315
well stay off of the drugs and booze because you'll probably become a full blown addict if you get into them.

>>38363435
the best kind of cardio is the cardio that you can do regularly

>>38363468
So my rowing machine and stationary at home are my best cardio?

>>38363507
the heart is a dumb muscle anything you can do to make it beat faster for extended amounts of time is good for it

everything else comes down to preference and has pros and cons, like being outside or in, cost, upper or lower body dominant, etc.

you have two options for variety, that's good, lucky you

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How do you guys prepare your beans/lentils? I've never done them before and want to add some variety to my meal prep.

Do you season/spice them with anything?

How do you guys know if the bulking is working.

I've been bolking @ 2750kcal for about 1,5 month, got +3kg.
Most of my lifts grew, but im not sure if it was enough. (+1p squatting for reps)

btw 1,73, 78kg now.

>>38363584
Yeah man spices are pretty key. I like ginger, turmeric, and black pepper. You could also do like onion salt, cumin, all kinds of shit. Fuck I love beans.

>>38360612
I'm quite unfit. Decided to change that. Started on sust 250, E3D. Do push-ups, maybe 50 a day. Not much but way better than before.

Want to start lifting. 5x5 says I need a full day to recover. Is that true even on T? What if I alternate upper and lower body?

>>38363550
Thanks senpai. After spending a year on /b/, the friendly atmosphere of /fit/ is real nice

>>38363606
Cool, thanks. I'll experiment. Any /fit/ recommendations for a particular type of bean over another?

>>38363441
h-how do you know me so well?

I have chronic knee pain that flares up if i put awkward strain on my right knee especially, how do i get rid of this?
Last time i tried squatting (not evem lmao2pl8) it fucked my knee for days.

I take fish oil + omega 3 supps

Please, i'm still young

>>38362203
Nah m8, starts acutely.

>>38363624
i like /fit/ more than a lot of my "friends" because there is real honesty here. glad to have you m8

>>38363632
nah man they're all pretty good can't go wrong with black beans though. honestly though i just get mine canned most of the time

>>38363647
cause you and I are one in the same broski. Fortunately your addictive tendencies can be channeled into positive outlets.

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Doc says I can't work lower body because of injury.

Any good upper body splits?

Thanks famalamadingdong

Long haul truck driver here boys, I am in my late 20's, overweight and working long hours away from a gym. Whats the best way to loose fat/weight and still keep doing this job.

>>38363647
You're under 20 years old?

>>38363667
well you can take a shotgun approach and throw a bunch of different remedies at it and hope something sticks

or you can go to a doctor who will refer you to a specialist who might be able to diagnose you correctly perhaps using an MRI and perhaps requiring surgery to really make an attempt at fixing it

or you can just ignore it and work around it/do upper body

either way fish oil by itself will probably not resolve your issue

I'm roughly 6' and 178lbs. I feel skinnyfat right now. What would be a good weight to cut to before going on that permabulk?

>>38363699
pick some exercises you like and do them twice a week

>>38363435

Do stairs, that shit sucks.

I'm 6'1" 195 starting to cut, should I stick to bodyweight exercises and cardio?

Just trying to get back to my normal life after a car accident that left me sidelined for a year. I've never tried to be /fit/ before but just the fact I like to hike, camp, work on cars, ect ect I've kept in decent shape.

Well yesterday I went out to detail my car. Lot of squatting, bending over, arm movements, you get the idea. Now i'm sore as hell from it. Is this just a factor of losing my muscle mass?

If I do some exercises can I get back to being able to do this stuff without my legs, arms, and back burning? What kind should I do? How often?

>>38363705
almost 22 now. emotionally immature though.

>>38363693
i thought only one who has been there would get it. i'm sure it can someday, hopefully i find a way to stop getting burnt out

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>>38360612
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

>>38363799
That will work yeah. I like the approach because you continue to make progress on bodyweight stuff since your weight is going down whereas with lifting weights you usually stagnate at best which is psychologically demoralizing

>>38363852
What is it that has slowed your emotional development?

what's burning you out?

I've been there man, for me my addictive qaulities took me on quite a ride. I'm off now though and am cleaning up the same kind of stuff you wrote about earlier.

>>38363852
The only reason I thought you would be younger is because you said you're free of drugs and alcohol.

>>38363855
Read the book
Brace your abs in the lowbar to put your spine in the correct alignment

newcomer question:
When I train longer than 30 minutes I have to puke, no matter if its just cardio or dumbbells or equipment workout.
Eating / not eating before doesn't change anything. Hardly feel any sign of physical exhaustion during training, only recognize I can't go on anymore (eg. arms suddenly breaking in, no/ very little physical pain beforehand).
Doing this for a month now, feel a lot stronger but unsure if thats all healthy. Should I see a doctor? Supervisors in gym are no big help

>>38363799
Keep doing what you were doing before, but eating less.

>>38363936
What's your typical routine like? What exercises, sets, reps, rest periods?

>>38363914
I'm a middle child with brothers who fought all the time. Emotionally neglected by my parents. Textbook lost child / middle child syndrome. Sound familiar?

I don't know what's burning me out but I find something I love and then drop it after a matter of weeks, sometimes days. Maybe I should seek a therapist or something.

What got you out of your rut?

>>38363922
Fortunately I'm all too aware of the dangers, and given my personality I've sworn to never start

>>38363946
I have been, eating pretty low calories, about 2000 which is 1000 less than TDEE, just wanted to know if I should continue just doing body weight and cardio or if I should incorporate lifting.

>>38363865
Thanks, I'll keep it up. Since I'm not lifting, is it really that crucial to be eating 200+ grams of brotein/day?

>>38363977
Nah man, I'm older child with dad in and out of jail growing up, alcoholic mom.

If you drop it you're not in love with it. Surely there is something that has been consistent in your life?

What got me out of my rut, while I was younger, still drinking and partying I was introduced to bigger thinkers than myself. I learned what was possible, what can be achieved and the benefits of doing such. I put a lot of effort into my business if for no other reason than to prove people wrong. What got me out of my drinking rut was hitting rock bottom, fortunately I had a "high bottom" and didn't lose much. But getting sober I had to learn a lot about myself and it stripped me of the delusions that we addressed earlier in our convo.


You'll be good bro, don't trip on things to hard. You're mind seems to be in the right place and you seem to be self aware, you're growing up at your rate. Be content with that and find something you want to do and stick with it, realizing there will be many days you would rather be doing something else but you still stick with it.

>>38363819
Anyone?

How do I fix wide hips? Are there any exercises that help in any way?

>Inb4 "show boipussy"

>>38363959
Didn't know the machine names, so had to google a lot

3 - 4 times a week, but only one hour, with 5 minute breakes between exercises to avoid the puking

3 sets 16 reps; 4 when my stomach allows it, 2 minutes break between sets

start with treadmill to warm up (5 minutes)

- leg press (~200lbs)
- lat pulldown (~45lbs)
- some equivalent of a butterfly(~33lbs)
- shoulder press (~45lbs)
- back trainer (~90lbs)
- squats (~90lbs)
- bench pressing (~33lbs)
- Leg Extention (Stopped doing them because of weird feeling in my knees)
- situps (~22lbs)

end with treadmill when my legs feel not too weak

>>38364097
Fucking neglect, man.

There are only a few things I've found that I love, currently trying to get into it but it might be a while before it becomes a reality.

I'm soon travelling south-east asia and I hope along the way I can experience something similar to what you describe. Being around people who make you question yourself with big ideas of their own.

Yeah and you're right, sometimes I just have to stick through things I'd sometimes rather not do. I appreciate you helping me out man.

>>38364222
No prob duder. Do you listen to adam carolla at all? He talks a lot about neglect/bad childhoods and getting over them

>>38364047
0.8 per lb LEAN mass not TOTAL mass is enough

>>38364196
frequent activity will decrease soreness within a week or two

>>38364212
focus on lats, shoulders, chest, and quads

so basically just lift

>>38364248
>frequent activity will decrease soreness within a week or two

I'm kinda looking for a bodyweight routine to help this along, maybe even get in better shape than I was. Something I can bang out in 30 or so mins and do every day

>>38364257
read reddits bodyweightfitness noob program

when do I get to say I made it

>>38364281
when you don't hate yourself

>>38364281
For me it was after I picked up two chicks and had a threesome the night I met them. I left that situation thinking "Fuck, I did it, I can get married now".

>>38364247
I remember seeing him on celebrity apprentice a while back, never checked his stuff out though. Right now I'm listening to https://www.youtube.com/watch?v=fPqgv1Zpql4 of his

Patrice O'neal is my go to self help comedian

>>38364320
He has a bitching podcast.

>>38364248
How do I find my lean mass?

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I CAN'T DL ENOUGH WEIGHT BECAUSE MY HAND GRIP IS TOO WEAK, BUT I CAN LIFT MUCH MORE WEIGHT IF IT WEREN'T BECAUSE OF THAT.

HOW DO I STRENGTHEN MY GRIP

Is using a backpack good for curling? It seemed to have gone well but now my arm keeps on cracking and it's annoying as shit.

>>38364361
find your bodyfat % and then subtract that out your total mass. can do the navy bodyfat test if you have a piece of string and a ruler

>>38364383
farmer's carries, just do em every workout

I'm 6'7" and weigh 350lbs (cutting), I've been averaging 2000 calories and feel way too full. I don't feel tired, my cardio nor lifts are not suffering, I go heavy on protein and healthy fats (thanks Scooby).

If I keep this up, will bad things happen?

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About to deadlift for the first time in two years. About to do 315 cause its feeling comfy. Kinda nervous. Will you pray for me?

>>38364383
Deadlift with no straps, heavy romanians with no straps, heavy shrugs with no straps, and hang from a pullup bar for as long as you can 3x at the end of every workout.

>>38364532
work up to it brother i'm nervous for you

>>38364414
>>38364544

THANKS GUYS I LOVE YOU

I hardly get enough vitamin A in my diet
So I take fish oil
And fish oil gives me acne

Should I take zinc to counteract the acne?

Fuckk Fish oil is so good for me but I can't stand the acne

Wat do

I lose weight but the one area that remains fat is my sides. What do you guys do to deal with this? Anything I can do?

>>38364572
<3

>>38364600
uh i don't think fish oil has vitamin A? your post confuses me. i like to just eat sardines instead

>>38362040
I think I'm fine where I'm at right now, 12% bf isn't terrible right? I've slimmed down and can fit in clothes I want able to before.

>>38364564
I did it fuck it, buddy said my back didnt curve. Didnt feel like it did but im still nervous, going back down to 265

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I feel a sharp pain in my forearms after i put down weights which I curled.

What gives?

>>38364600
Are you sure it's not dairy?

Fish oil and acne would be a weird correlation

>>38361198
I'm 6'4" and 85kg and I think my maintenance is about 3500 calories so yours would probably be similar

How many calories are in your average crusty morning booger?

>>38364704
straighten your back out, I had the same issue on preacher curls before I saw a thread about this, someone recommended sitting up really straight and it legitimately helped. I really don't know what it is but give it a shot.

>>38364704
I honestly don't give a fuck about what you wrote, but I'll kindly ask you for sauce on that semen demon

>>38363584
make your own refried beans. holy shit you'll never go back. I can actually eat a bowl on its own. plus, the gas isn't nearly as bad when you mash them. it's a proven reduced effect.

>>38364025
Yeah, lift

>>38364220
Get a better routine, read the sticky, see if that helps.

>>38364383
Doing more deadlifts will strengthen your grip too. Hold your last rep as long as you can and use chalk.

Fat fuck here, i'm down 50lbs and i'm starting to doing some basic exercises. Right now i'm building up reps for squats and knee pushups. What else should I add to this? I wanna get to real push ups and maybe a rep of 10 I guess. I'm just starting out so I don't know. is 3 times a week enough to be doing something like this? Or am I just wasting time? I also do a little 5 min warm up routine before hand.


I do get a headache while doing this stuff, is that normal for a fat fuck just staring out?

>>38363669
it would've already developed, been like 2-3 months already, sometimes it's just under my belly others in a bit different spot

>>38361142
Does it matter? I've found counting calories is pointless because it's only so long before I have a huge restaurant meal that could be 1500 calories just as easily as it could be 900 calories depending on what's in the sauce on it.

Rather, just get an idea for yourself what kind of stuff eat to maintain. If you keep that even and add a known amount to it each day (2 servings of yogurt, 2 serving of corn chips, whatever) then you'll increase slightly.

>>38364926
Congrats on progress so far. If I had to guess your headache probably comes from having high blood pressure. The most important thing is getting to a normal BMI, second most is finding a way to move that doesn't hurt you and that you don't mind too much.

>>38364926
Read the sticky.
Exertion headaches are normal, they'll go away when you're in better shape.

>>38361142
Don't think so hard about it and eat more.

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I have a limited amount of weights I can use on my bar, and I can't really afford to buy more. Max weight is roughly 140. To fix this deficit, should I just do more reps/sets or something?

Is 7m/h a decent pace for a first half-marathon?
Male, 19, 140lbs

>>38364926
remember to BREATHE.

breathe in on the relaxing part of the rep (for a push-up it'd be lowering yourself)
breathe out on the exerting muscle activating part. (the literal push up)

also stay hydrated.

>>38361656
I've had my appendix removed. trust me it flares up and feels like you've been shot in the gut. you would know.

sounds like gas or a hard stool. could be a torn muscle or a hernia too though. either way get it checked if you're really concerned or it gets worse.

for a long time I had a pain in my chest around my right rib cage that went away once I dropped 25lbs. if you are fat don't exclude that from the equation. it does a lot to your body

>>38365010
I thinking my breathing is an issue. I'm really struggling to do what i'm doing now. I catch myself holding my breath. Which sounds pathetic I know but it is what it is.

Even knee push ups, it is literally a 100% effort to get back up. On my calorie cut I lost what little strength I had. For example, before I dieted I could pick up my jeep wheels with ease. Now it's a struggle to swap on my off road rims and tires. I want to start building something now because shit is jacked up.

Thank god this thread was at the top. I've started doing deadlifts, and today I did 7 sets trying to perfect my form. The last 3 sets I did 5 reps, the first 4 I did 10 reps because I was capable of finishing 10 reps relatively easily. Am I gonna hurt myself if I keep doing 7 sets though? Maybe do 7x5 and gradually increase the weight of each set? What is the danger?

>>38364987
You'll need to get more weights eventually. You can try more reps but you'll need more weight sooner than later.

>>38365039
thank god, I was a bit scared

It's just weird, it isn't even painful just an annoying feeling that comes and goes

>>38365062
Don't be so scared of the weight, do 1 heavy set of 5, add weight to the bar the next deadlift session.

>>38365065
What would happen to my gains if I continued to use the same weights? Would it just plateau and so no improvement? Also how long do you think I have before the gains stop? (I'm new to lifting, been about a week now.)

>>38365052
you might consider doing more cardio that push-ups at least until you lose more weight. I know doing push-ups seems beneficial but at the rate you are going it's probably better off to just walk and jog everyday and eat clean until you lose X amount of weight.

>>38365082
yeah appendicitis sucks. for me it flared up then went away. but it's gotta be taken out quickly or it ruptures and causes sepsis then you're hospitalized for like 2 weeks. definitely not appendix

Can I still get big with a three day split?

I can only do 5 strict pullups at a time. How can I increase this? I want a stronger back. Will lat pulldowns and bent over rows help me do more pullups? Or are my forearms weak?

>>38365324
i did 3x12 and just made up what I couldn't do with leg assisted up and slow negatives down. I did this until I could do 12 straight.

now I just go for failure on my first set and get as close as possible on consecutive sets.

>>38365320
ye depending on your definition of big

The last place I lose fat is my sides. Is there a way to speed up fat loss here or am I fucked from genrtics?

>>38365721
yohimbine hcl, do your research

Woke up with a slight numbness near my left rear delt. Never had this before. Any clue?

Newbie to lifting, been lifting for almost two months now. I did back yesterday.

how to gain flexibility

my lower body is unflexible as shit and always has been. my squat suffers and my form is pretty shit because of this.

>>38360643
I've been doing weights for the last 3 days straight and I'm not very sore despite going pretty hard at it. Should I keep going or should I rest today? I don't want to lose my motivation after taking a rest day.

>be a skelly
>start bulking
>start lifting
>start packing on fat on my gut
>but literally nowhere else
How do I stop this and get rid of it?

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I have a question for you /fit/. I am at the verge of going from obese to overweight which for me is an achievement. However, ever since I started my cut, I feel tired all the time, my body feels weak as crap and I can't get myself to workout. My blood pressure goes down every time I stand up and feel like fainting. I know I am not eating too little (I eat 1700kcal per day for Christ's sake). Anyone who has been through the same, how do you cope with energy being so low? How do I start working out again, I really enjoyed it but I can't get myself to do it. I've gone from 113kg to 98kg in a couple of months if that helps.

>>38365927
have you ever lifted before? if you're brand new and not sore, you're not lifting hard enough or you're doing the wrong shit

>>38365948
I've been lifting on and off for the last few months and couldn't over a long trip out of town, which then led to a lapse, but now I'm back at it finally. Am I good to keep going for the next day or two?

>>38365965
rest days are always important for newbies (and even experienced lifters, just less often). you get stronger and you lessen the risk of injuries with rest days. this is why pretty much every every beginner program out there follows an AxBxAxxBxAxBxx schedule

>>38365990
I guess I'll power through a bit more today but take a break tomorrow, I have to go out anyway so it'll be a good cardio day. It's just hard to resist the urge to keep going.

>Your metabolism slows down. Your body will burn fewer calories to maintain itself, and you will feel awful. This is bad for weight loss because as soon as you quit starving yourself, you'll gain weight fast because your metabolism has bottomed out.

Why do we allow the starvation mode myth to be in our sticky?

>>38365943
try working more carbs into your diet in place of fats. other than that learn to love coffee

>>38361142
I'm 6'3" 160 lbs and my maintenance tends to be close to 2800

I may be asking a lot but is there anyone here who has any sources to information about disc bulges?
To keep it shortish, got accepted into Army(australian), had disc bulge (non neural, CT scan done a year ago), got unaccepted and appealed with doctor reports, PT's and physiotherapists reports and got told non-combat only. I had an MRI recently and it showed no bulges but a sublaxation (not sure if that's the term, where the bottom vertebrae isn't lined with pelvis) and wasn't sure if that's worse so didn't tell them about it.
Anyway I want to lodge a second appeal but with more knowledge so if anyone has links to maybe bulges/slips/etc and sports people, soldiers, anything I would appreciate it plenty.

If I take a Whey protein supplement and get enough protein. Is it worth it to add glutamine to my supplements? or is that pointless?

I'm going to begin controlling my diet (I'm currently monitoring it to track my current eating patterns) when I get down to college on Sunday.

The plan is to only eat one plate of food per meal, and only have nuts, fruit, cheese, and water available for snacks. I like all those items, so that's not really a problem.

The main issue is limiting my fast food intake, as you're pretty much forced to eat out every Sunday night due to the dining halls being closed.

As for exercise, I have to talk to a doctor first on what I can and can't do. I have turbo fucked up knees and I don't walk right. I'm probably going to do swimming for cardio, and see what kind of weightlifting they recommend.

Good plan? Bad plan? Being a fatasss is a very recent development for me, so I've never had to change make lifestyle changes before.

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New to /fit/
I'm a skellyfat and want to get bigger (but not too big)
Should I bulk?
What is the correct way of doing it?
I'm already doing GS and fixing my diet

Take it easy one me, I'm pretty new to /fit/ so I have yet to grasp a lot of the terminology and whatnot.
Sorry for the long post, anyone willing to help would be appreciated though

I'm about 110 lbs (can't be sure, haven't weighed myself in a while) and about 5'7, so pretty small and skinny.
I've been working out lightly for the past few months, although every week or so I go all out. I only do at home exercises though since I'm a beta fag, pretty basic stuff with no equipment save for two 10lb dumbbells. I've been seeing some good improvements, but I'm starting to get to the point where I feel like the gains are less and less and I need to progress forward.
I'm mostly just going for definition and gaining some muscle mass since I'm already skinny and don't really have much weight to lose.
What recommendations do you guys have, workouts or dietary?
Anything that doesn't require a gym membership is preferred, although my school does have a gym, it's mostly just treadmills and ellipticals.

>>38366509
>New to /fit/
hello
>I'm a skellyfat and want to get bigger
good for you
>(but not too big)
you are not good enough to get :too big". one day you will want to get "too big" and you wont be able to, especially with that attitude
>Should I bulk?
Read the sticky
>What is the correct way of doing it?
By reading the sticky
>I'm already doing GS and fixing my diet
Cool. read the fucking sticky.

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>reading the sticky
I hope you guys didn't seriously fall for this meme.

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>>38366578
dumb anime poster

Is spicey food and all that good? I've heard it gets the metabolism going and such so I usually put chilli and chilli flakes in every meal possible.

>>38366707
>I've heard it gets the metabolism going

That's a meme. The only thing that has a significant effect on your metabolism is prolonged feast or famine states, not some fucking crushed herbs

>>38366787
So do spicey foods have any benefit at all?

Just started bulking and I'm worried about gaining fat. Would eating a significant deficit on Sunday (I lift on the weekdays) lower my gains noticeably?

>>38366812
Eat the same amount every day

How many times a week can I be doing light rotator cuff stuff? Daily or like 3x

Is there anything cheaper than golds gym in Japan/Tokyo just for the usual compound lifts? Bench, deads, squat etc

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Okay so I work retail 4 days a week. During the 8 hour shift I walk around a lot stocking shit but it's never really intense enough to get my heart going. Should I mark myself at "light exercise" or "sedentary" on the tdee calculator? Just asking because I hear a lot of people tend to overestimate their activity and I don't want to be consuming more calories then necessary.

Where is trappy?

I went into the gym hella constipated yesterday and as soon as I started doing the bench it cleared it up. I was basically ripping out my asshole every rep and letting out long silent-but--deadlies when I went down for a new set. It felt soooo good after hurting in my gut all day.

>>38366974
Sedentary

Whats the point of cutting through ketosis (under 100 calories carbs and like 1600 calories in protein / fat) vs just eating less (like, 800 calories of vegetables which is still a shit ton of food)?

>>38367037
if you eat less you won't have breath that smells like dead hamster and those sweet ketone gains fucking your shit up senpai.

>>38360612
What is a good brand of Tshirts that will be tight in the shoulders/chest but doesn't also come with a boulder like belly section

>>38366810
No. A spicy food is only as good as the food itself. The only difference between grilled chicken and spicy grilled chicken is one extra word.

>>38366260
oh fucking please, your maintenance is 2200

>>38366496
If you're really fat, you can lose weight by just reducing your intake. This is pretty hard to do when you're forced to eat cafeteria food since you don't have any options and there's no food scales to use.

>>38367230
How many pounds over your healthy weight limit qualifies as "extremely fat?" I'm 5'1" and a little over 160. I'm also a girl.

>>38361257
yeah its fine, just dont go too hard cuz if you injure yourself u might not feel it

>>38367260
Look, I'm gonna be blunt. You're clinically defined as obese at your current weight. So you're pretty damn over your healthy weight.

You don't even need to exercise, just eat less.

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>>38367260
>>38367300
forgot pic. Source is tdeecalculator.net

What exactly is a plate? Is it one 45lb plate?

I bought some cream cheese the other day. Any body got any good recipies? I was thinking of mixing it with suna and maybe some mozzarella to make a tuna melt? Also, how does it work in recipes im using cottage cheese or greek yogurt in already?

>>38367338
there's 1pl8 and individual plates

1pl8 refers to one 45lb plate on each side of the bar. A plate can be 2.5, 5, 10, 25, 35, or 45 in most gyms.

>>38367300
>>38367309
Alright. Makes sense. Is there a way to test your BMR? I have a pretty severe case of PCOS, which can drastically lower it according to studies. Or is it literally just going to have to be trial and error to find the right number?

>>38367360
Ok that's what I thought. Thanks pham

>>38367365
you'd have to talk to your doctor, but weight loss with PCOS is not impossible, despite what tumblr wants you to believe. It is a matter of finding that number, but it's easier than just guessing. Usually just 500 cal off your TDEE leads to a pound per week.

>>38367384
I know it isn't impossible to lose weight with PCOS. In fact, to get it back under control, losing weight is pretty much required. I haven't had my period in over a year, and I have man hair growing all over my body, including my tits. It sucks major dick.

I think I read it deviated about 500 calories somewhere. Thanks. Is my current plan of just limiting portion intake a good way about it, then?

>>38367415
as long as you stay on top of it, weight loss will come. Make sure you eat within 50 calories of the goal. But I would try 1200 calories/day (your TDEE minus 500). Avoid snack foods if possible, eat foods high in protein. Do your best with the cafeteria food or get a mobile food scale.

>>38367436
>high in protein
>dorm food

That's a good one.

But yeah, that sounds like a good calorie intake to aim for. Thanks.

How can I do heavier weights on squats without having the bar bruise the top of my back?

I've tried putting some padding but it still bruises. I'm squatting 185lbs right now.

>>38367465
You're only squatting 185 and getting bruises?

>>38367470
I only weigh 140lbs.

I still live with my parents and found a giant, unopened bottle of wild salmon oil supplements. I don't take any vitamins atm but the bottle says it helps in cardio vascular health. Is this a meme or do these actually work?

>>38367528
It's a meme

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>>38361236
cabbage is god tier for me
make a salad or soup

I got a Question senpai:
Looking into buying Grippers, CoC specifically, not sure on the weight I should start, how much is it anyway, in terms of strength requirement? I can lmao2pl8 diddly

>>38361560
the fuck is this, rubait, senpai?
eat same amount of protons daily, if you workout only once or twice, the session should hit all the muscles so 3-4h in the gym. If you fuck around for 20mins once a week, at best you can only maintain your skinny fat bod.

>>38365934
Someone pls help because I'm actually really insecure about my gut and it's the one place that looks bad while the rest of my body is starting to look good

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>>38360612
Hey do any of you bros have that webm where Jedidiah T'son points a loaded 45 caliber handgun at the camera and declares that this bankruptcy is the final fall of the soviet union? I'd really appreciate if someone posted it, it really got my rocks off last time I saw it but I forgot to save it and now I'm in the mood for some big big cummies again

6'6" skeleton here

how the fuck do I deadlift with proper form? I see people pull themselves down to the bar before lifitng it, sticking their ass way back and low before deadlifting in order to keep their shoulders above the bar and back straight... but every time i try this I lose my balance

the only way i can get the bar off the ground is in snap city mode with a round back and shoulders in front of the bar

Difference between whey protons and whey isolate? Is it worth the price difference?

>>38361646
why would you even buy whey

>>38361731
make sure your pillow isn't too high

>>38363596
>how do you know if bulking is working
nigger bulking is when you are gaining weight, the fuck is this

>>38363703
eat less

>>38363716
why would you want to cut at that weight, just go lift shit

>>38363936
should see doc, you might have problems with your digestive track, I give a good 2hours after I eat to start my routine

>>38363819
if you have access to cheap gym, go there, if you are a base dweller, make home gym, if you are too cheap do bodyweight, thread here >>38353255

>>38364600
if you like fish oil, what form are you taking it in? I used to get acne too, a friend who works in the drug store told me it was because of the capsule outer layer, so try taking it in liquid form

>>38364634
keep losing weight, are you sure it's fat and not just fridge mode?

>>38364704
most likely pinching a nerve in your back

>>38363584
I buy them in cans with chili souce, pour all that shit into frying pan, add some oil, throw small pieces of meat in, cook until meat is done, add some garlic and cheese, pepper and salt, eat with bread

>>38367197
>>38366810
Yes they do. Think of it this way. Training is pain. Lifting hurts. You learn to handle the pain. Weight never gets lighter, you only get better at lifting it.

Spice causes pain. Learning the pain is conditioning for your brain. There was a study recently that made a correlation of eating spicy foods with a longer life. It helps you know your guts and what they can handle just like lifting helps you know your muscles.

>>38367803
https://www.youtube.com/watch?v=9BTQebgxi8A&user=strengthcamp

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How to beat alinal compression I used to be 5'9 and am now 5'7

I can't find a job that's easier on my knees for a while

>>38364987
you can do more reps or holding exercises, but to get your mass up, you will eventually need to get more weights, is that 140 in kg or lbs?

going above 5x15 is a waste of time and joints

>>38365144
adding to what I said, the more reps you do the more your joints will wear, but I'm talking about hundreds of repeated movements, following Foundation, 5x15reps is mastery of the movement, that's when you need to up the intensity

>>38365875
could just be you slept in bad position

>>38365899
starter mobility or w/e, it's in the sticky afaik

>>38365934
happened to me too, senpai, stopped eating as much, maintaining current weight, whats your height/weight? just google for physics of men of your height, see how big they are at what weight and go from there

>>38365943
you forgot to say your height, I'm maintaining 90kg @ 192cm and my daily intake is around 2.8kcal, if you calculate your TDEE just eat 500kcal less, if you eat 1700kcal that might be a bit too much, eat some carbs before workout (2h before) that are easy to digest, like spagheti, I always have a chocolate bar or some other sweet for my dinner ( I work out in the evening), one week I didn't have any chocolate and was struggling really badly

>>38366044
lazy mods

>>38366337
why take whey in the first place

>>38366547
can you buy barbell and weights? I do combined lifting and BW (I follow Foundation), there's a thread >>38353255

>>38366810
maybe, but that wouldn't be related to /fit

>>38366812
do clean bulk then, senpai

>>38366992
skinnyfat with gf

>>38366974
if you have smartphone get some step counting app, it's pathetic how little calories walking around at the job burns

>>38367465
more padding, you need bigger traps, switch to front squats, maybe

>>38367528
instead of fish oil take omega 3 oil, and yes it helps with vascular health (check expire date on that battle if you are going to take it) but only take small doses, teaspoon a day

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>>38367803
https://www.youtube.com/watch?v=4AObAU-EcYE

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>>38367970
thanks fampai

Should I stop eating bread? Also, can someone recomend me a page or app to count calories?

>>38368086
MyFitnessPal. Eat bread if it fits your macros

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/fit/ I just bought a goat

how do i find out the calories for drinking its goods

>>38368183
goatse men is good for your proton intake

is there a reason to even cut if you don't have that much muscle to begin with?

>>38368644
you cut to lose fat

I'm 5'11" 137 lbs. How can I eat 5000 kcal / day mostly clean without being on the brink of throwing up all the time? Already gained 4 pounds in 5 days. Rippetoe demands 6000 kcal / day but this is impossible!

So I'm trying to make a daily 2000-cal diet
Is it okay to eat the same stuff every day/week?

>>38368678
yes

I'm on SS and couldn't go to the gym for this week. In the next workout should I still progress with the weights or should I have a session with the same weight as before?

>>38368710
you still progress. you'll have even more strength because you've had a full week to rest muscles opposed to 1/2 days.

>>38368183
Dude that's awesome! Tell me more...

I'm on a linear progression and can't go to the gym. I have weights at home but not enough. Would it be okayish if I at least do the volume I should have done?

>>38368741
nothing will substitute your program except for your program

do similar bodyweight exercises and anything you can. a lesser workout is better than no workout

>>38368733
it was a shitpost, i just wanted a reason to post my new goat. i've had goats for 12 years

>>38368751
I love goats and that's a beautiful one bro

>>38368751
cute goat

Please help me with my conundrum:
I have done SS and switched to TM when lifts stopped increasing and now I'm in the situation where I can bench 120, squat 135, DL 160 and OHP 80kg but I look dyel as fuck with a thin layer of fat covering everything.

I don't know where to go. Should I cut, bulk, eat at maintenance, do a bro split to get my aesthetics up...

Arms are lagging fairly hard as well.

I'm still bigger than most people and I can already see the top 4 abs protruding, but idk. Any advice from people who were in the same situation?

I don't have a belt and DL 2plate only to not hurt myself.
how much weight can I add without using a belt?
>I am 6'5 btw if that matters

>>38368920
Until form breaks down. Don't do jumps in weight.

I accidentally 250g of protein. Is that bad?

>>38368932
nope i eat 310 a day

whats the best routine while cutting ? currently on a bro-split + leg day

>>38368995
Whatever routine you were doing while bulking. As long as you work out and give your best, your diet will control whether you grow or you lose fat. If you like your current routine and it's working for you - stick with it.

How much weight can i cut before it becomes too dangerous at 6'9''? I'm at 134 lbs currently.
Is there a general formula?

I want to cut as much as i can before i start bulking so that as i bulk i won't look fat.

>>38369130
>6'9"
>134lbs
eat immediately

>>38360713
It's not your muscles that need the rest you dumb bitch, it's your CNS.

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Most models have their legs shaped in a very particular form, with the inner part of the thigh protruding and well outlined. I circled in pink the part I mean.

Question: is that due to genetics, or can it be trained to be like that? Looking at an anatomy figure, that may be "adductor of the hip" group of muscles, specially the "gracilis" muscle. I'm not sure if it can be isolated, though.

Basically I don't want to make my legs bigger overall, just a certain part.

>>38360612
Not really. No. Your major middle groups only need about 3-4 days to recover so you could even do a 3 day split back to back

>>38369215
Yeah, most gyms will have a gym adductor machine. Just google it to see what it looks like.

>>38369151
Sorry i meant 5'9''

>>38368676
Are you fucking stupid? Eating 5000kcal a day? Unless you on some serious gear that will just end up as fat. 3000 Would be far more than enough to build up at your point.

My leg cartilage i dont think is that great ever since i bought chucks. I think ill buy some sort of knee sleeves just for whatever purpose (like use it while im at univeristy just walkking around or at home on the computer, it wont be one of those knee straps like the powerlifting ones and ill probably take it off when i squat)
Should i or not?
http://sportsgear.www.rebelsport.co.nz/search?w=knee%20sleeve
heres what im looking at, my doctor said i could probably get one of these at the pharmacy as well

How do I know when linear gains are stopping?

Like, at the current moment I am eating enough to gain 1 kg a month, and most of it appears to be lean muscle mass.

Provided I keep upping my calorie intake to fit my expenditure as I grow, what is going to happen? Will I eventually gain less muscle and more fat every month if I just keep aiming for 1 kg a month? And how do I know when that moment has come?

When lifting without roids, what exactly is bad about eating at a big deficit if you're getting adequate protein?

What's a bro-split?

>>38360612

If I only curled and did bench press, would anything bad happen to me besides upsetting /fit/?

If I'm trying to cut should I be doing a FBW 3xwk and 3 days of cardio? or a PPLrPPL with 30 min low intensity afterwards

>>38368858
Sounds like you want to look good, in which case, cut. Your lifts very likely will stop improving and possibly go down.

Looks or numbers, your choice.

>>38369312
Protein is a meme. Eat under a certain theresold and, no matter how much protein you eat, you can kiss your muscles goodbye.

That is because your body is not only made of muscle mass and actually has other functions aside of lifting (I know, crazy, right?) and it will eat itself to get the energy it needs if you are not giving it to it. Plus, muscles burn a lot of calories, and if your body is starving it will want to get rid of them to become more energy efficient.

>>38369313
It's a split of 5-6 days your workout where you typically hit each body part once a week.

Eg monday chest, tuesday legs, and so on and so on.

Consensus on /fit/ seems to be they are shit due to lacking training frequency.

>>38369404
Can't I cut down my bf and then just bulk back up in a much more controlled manner?

guys can i get a yea or nah on a basic knee sleeve? (for/and not for squatting)

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I injured my rotator cuff a couple of weeks ago, it seems to be doing better now. However I have a pain on the area just near the front of my right shoulder and the collarbone (see pic if it helps, its the best one I could find). I cant even do pushups because it starts to hurt. I might go to the doctor but I want to see if it's something I can handle by myself. Any advice?

I'm on a linear progression. If my form breaks a little bit (not much) while lifting, should I deload and continue, or is it fine until my form becomes shit?

I'm on a one meal a day intermittent fasting plan and I can't work out where to position my meal in the day.

>If I have it in the mornings I will be sleeping on an empty stomach. Does this to any extent degrade my sleep and its benefits?
>If I have it in the evening it means I'll be working out on an empty stomach. I've heard that doing cardio on a fasted stomach can accelerate fat burn. I've also heard that lifting without a prior meal is to "operate way beneath potential".

please grace me with your wisdom /fit/ senpai!!!!!!!!!!

How do I work out my glutes without using my back and without a squat rack? Being sedentary for a couple years has kinda fucked my muscle balance.

How can I make sure my Squat Form is good?
I don't have a spotter,and I keep getting the feeling that I'm not using Hipdrive and I'm bending my knees to much

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My first bag of creatine just arrived. Should I load at 20g for the first week as per https://examine.com/supplements/creatine/ or should I just take 5g as per almost everyone?

Can I really hurt my metabolism by eating too little? I know starvation mode doesn't real but will it slow weight loss? I recently started on adderall and I'm never hungry, I probably eat 5-600 kcals a day.

Side note that I'm a 5'4 gril and my TDEE is only like 1500 so it's not as drastic a deficit as you might think.

>>38370821
>I recently started on adderall
Enjoy your withdrawal

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Hey /fit/ I'm a 20yo Computer Science freshman at a University in Brazil. The only times I eat are at the University (which I get free food because of my financial conditions) and sometimes Ramen or cookies at home, which is very cheap. I can't afford a gym, maybe if I sell some of my shit I can buy a barbell and some weights. Just maybe. Can I still make it? Is there hope for me?

tl;dr I'm a broke college student that can't afford a gym or proper food. Can I still make it?

>>38371115
Also, the free meals I get are twice a day. So I get lunch and dinner for free.

Is exercising when you still have muscular pain unhealthy? I want to do those dumb 30 days challenges but every time I do push ups those muscles keep aching for about 3 days

>>38371283
>knows it's dumb challenges
>wants to do them anyway

How short is not done for shorts?
I have really short shorts I want to wear to the gym. They also sort of show the outline of my balls and penis when squatting.

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>>38371115
>>38371127

>>38371312
so is it bad for you?

Can something like kyokushin karate be a good form of muscle building? I'm considering doing that in combination with running (5/10k), but I don't want to become small/really weak.

>>38370783
Just take 5g a day

>>38370763
film your sets, check them against youtube vids or ask /fit/ (/plg/ or /owg/)

Is there any appreciable difference between canned and fresh vegetables?

>>38369878
Bump for this plz

I'm off to the gym any minute now. Later tonight I was planing on drinking a beer cuz it's Friday and football on tv. Will that fuck up my gains? I was looking forward to this.

Anybody here ever pass out from trying to max their deadlifts? It was later in the day & I hadn't eaten much, but didn't think too much of it. Went down to grab the bar, stood up & was dizzy.

>I'll be fine

Tried to PR, got it to about mid-shin & dropped it. Head went fuzzy. Vision faded out & fell against the wall. Shit sucked. Was I just hungry or did I fuck up somehow with form?

bayesian bodybuilding guy says you can build muscle on a cut

yes or no

What sort of strength levels would I move from a strength program to aesthetics?

>>38370657
pls respond..

>>38371580
bump

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>Take pre workout for the first time
>entire head starts itching
IS THIS NORMAL?!

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Do you have to side lateral raise in order to grow the deltoids? or is OHP enough to grow the delts?

Hate cooking my veggies. How long do cooked greens last in the refrigerator?

>>38372394
For me they usually end up being pretty disgusting after 2 days in the fridge

Ok, whats going on...
Last year around this time, I suddenly got completely zapped of all my energy when going to the gym, went on a 10 month break (Fucking Nostalrius).
Now I've been back for 2 months, and the last 2 times going to the gym I've been completely zapped.
I KNOW there are things that I really can improve on like food, water consumption and rest... but the thing is, there hasn't really been any extreme changes.
Could it be allergies?
I found out that I have signs of asthma, and most likely the allergy is triggering it... really sucks

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I'm doing SL 5x5, the workouts are very quick. Like 45min.
So I'd like to add dôme exercice for hypertrophy.
Atm I do Inclined curls 4x10 and skullcrushers 4x10.
Should'nt I alternate with Chest flies ? Something else ?

>>38372857
I mean "some" not dôme...

>>38372857
Considered pull ups+dips?

I have 17% BF and half a year to look as ottermode-y good as I can.

Bench: 85kg 1RM
Squat: 120kg 1RM
OHP: 45kg 1RM
Dead: 140kg 1RM

I'm 181cm tall and weight 83.3kg

Is my best bet to go for 3 month hardcore cut and 3 months hypertrophy routine, or is there something better you'd advise?

>>38372908
2/3 months bulk on hypertrophy routine focusing on delts pecs and arms
4/3 months cutting

I've recently tried measuring my body fat with calipers but the results seem too low.
I'm consistently getting 5% and while I'm near skelly mode, I still don't think it's right.
Are there any common mistakes that would be causing me to get an incorrectly low result?

>>38372857
see >>38372888
Great advice, IMO they should be in every routine.

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Is using a backpack good for curling? It seemed to have gone well but now my arm keeps on cracking and it's annoying as shit.

>>38372857
Stay on the program till the end, then do something on your own. If you really want to spend more time lifting, try to isolate things that are lagging behind, dont go curlbro mode

When people talk about the 5 scoops meme, what are they talking about. Scoops of Whey or some heart exploding pre workout stimulant?

>>38363632
I like chickpeas and lentils best (not technically beans).
I also like to cook from dry rather than canned. It's SO much cheaper and I like having more control what goes into them.

Does creatine work and are there any negative side effects?

>>38364811
Kek

>>38365008
Yes

>>38374432
https://www.youtube.com/watch?v=vJUmD3ZYS38

>>38365927
>last 3 days
>might lose motivation
I hope you realize that this is a long road you're about to start on. Fitness is something you need to uphold your entire life, not just until you look a bit better. This doesn't mean you'll be in the gym for two hours a day, 5 days a week. You just need to move more and eat well.
You might not truly appreciate a strong, capable body right now, but you'll sure appreciate it when you're 50 and everyone around you is falling apart.

>>38368086
Most people love my fitness pal. I hate it. I just use an excel sheet. Put the foods you usually eat on the first tab and then input for day counters on other tabs. But I eat basically the same thing most days.

Do SARMS work and are they actually side-effect free? Also what would be a good PCT to run?

I started out by eating less and doing about an hour of cardio a day and went from 190-140 in about 6 months time. Now I want to go from 140-130 with an increase in food intake, and in exchange I've been doing roughly 3 hours of cardio a day (2 hours jumproping at a moderate pace, and an hour of shadow boxing) but my weight has stopped going down in the last 2 weeks. Was at a 1500-2500 deficit this entire time but I can't understand why my weight isn't going down. A friend told me I may be overdoing it with the 3 hours of cardio and that a 1500-2500 deficit may be too big? Is this true, or is it a problem with something else?

how to tell if you should bulk or cut? Skinnyfat approaching fat here

>>38374542
It works
no bad side effects
don't trust /fit/ memes

>>38371580
another bump

>>38374777
That deficit sounds too huge not to lose weight but I'd try eating at maintenance for a bit then going back at it.

I didn't train for about 4 months after a losing interest in sports. I was never strong or particularly lean but I could lift decent amounts at high reps.

Now I've started lifting again, I have doms bad. It lasts days. How long until it stops?

Is there any reason I shouldn't take ZMA while I'm not lifting, and is there a limit to for how long I should be taking it?

>>38375019
If it's been literal years since you worked out, DOMS could be there for a few weeks. If it's been a few months, probably 2 weeks at-most before it's completely gone. First week is the worst.

Why does my face look better when I lay down rather than stood up?