QTDDTOT

Anyone have any high protein low cal recipes?

I sleep awfully, does fapping 2-3 times a day for 15 years could prevent me from sleeping well ? Should I nofap ?

If not, what should I do to sleep better ?

5'8, 140£, but I have ~15% bf. Should I bulk or cut?

Am I heading to snap city if I buttwink at the bottom of my squat but I feel no discomfort or pain?

>>38394024

whoever the fuck told you masturbation affects sleep negatively is an idiot

try sleeping with more/less clothes, change pillows, buy a sleeping mask, or go to a doctor for medication

>>38394034

cut for 3-5% more bodyfat and you're golden

Today while doing close grid lat pulldowns i felt my left forearm twitching, this is the first time that it happened to me with any muscle groups
im also on kind of a heavy load (220lbs)
normal or im fucked?

>>38394024

Maybe try to avoid jerkin it an hour or two before bed

hey guys, when doing pullovers, i often rest a 70 lbs dumbbell on my chest.
is that fucking me up long term? like is it gonna ruin the cartilage?
i can still breath fairly well, might be a little uncomfortable. im just too lazy to sit up so i just plop it on there.

What are some good exercises I can do to equalize the strength between my arms? Currently doing dumbbell curls, starting with my weaker arm and then matching the reps with my stronger arm.

I've been cutting for 4 months now and it's really wearing on me. I'm trying to get back to my old waistline of 30 inches and I'm sitting at 31 right now, worse yet my gains have stopped completely. I think I'm going to try cutting for 1 more month before I stop to do some lean bulking, does this seem like a good idea?

I'm 130 at 5'7, with exactly as much mass as you think I have.

>>38394056
>>38394072

Ty boys, I think I'll go to a doctor, I've tried everything except medical advice. Thought it'd solve itself but it's been lasting for years and I have as much energy as a snail.

Gl on the Path to nattyness

I'm trying to get /fit/ and doing a 2000cal daily meal plan
This is what I came up with so far:
Breakfast:
>Smoothie:
-1 cup oatmeal (156g) --- 111 cal
-1 banana (118g) --- 105 cal
-1 glass whole milk (260g) --- 150 cal
(366 cal total)
Brunch:
>1 apple (242g) --- 100 cal
>1 banana (118g) --- 105 cal

Lunch:
>Chicken breast (212g) --- 359 cal
>1 cup pasta (100g) --- 340 cal

Dinner:
>Pollock (200g) --- 236 cal
>1 cup white rice (205g) --- 261 cal

Supper:
>1 cup cottage cheese (227g) --- 185 cal

---------------------------------------------------------------------------------------
Total: 1952 cal


I have little idea what I'm doing so please call me a faggot if you need to and please make suggestions
I'm pretty poor and this plan suits my budget fairly well

I feel like I may have a shin splint. How long should I not run for?

>>38393856
Whey

>>38394128
add nuts, they're calorie dense and fairly cheap. Also whey for brotein and veggies.

>>38394128

needs more brotein. You don't need both an Apple and Banana for brunch, you just had breakfast. Swap or half your pasta for a bunch of broccoli(and other veggies).

>>38393784
I can do seated shoulder press with 65lb dumbbells for 5 reps, am I ready to try a 1pl8 OHP?

>>38394152
>>38394153
>veggies
Would carrots and potatoes be ok?

>>38394212
as long as they fit your macros, they should be fine. Leafy green veggies often contain vitamins that are good for you.

ended up getting hand foot and mouse disease. I feel like shit and look even worse. thought it was herpes at first.

Don't feel well enough to lift either, but it is easy to spread and I don't want to be a dick.

>>38394143
I'm only using whey if I don't hit my protein intake for the day, I'd rather not rely on it.

>>38394160
Why aren't you already doing OHP?

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Can I get a form check on my squat 1rm? 152.5kg (336lbs).

So I was doing over head squats and now I have a slight numb feeling at the tip of my thumb and weakness in my bicep. What is wrong with me plz help.

What is "programming" in fitness routines and why is it important?

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Will raised heel squats work on my calves or its just a meme?

Any reason for me to not be on ZMA while I'm not lifting, and are there risks of overconsumption if taking ZMA for a long time?

Will only getting 7 and a half hours sleep affect me going for a new bench PR, or should I do something else today

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>>38393784
Could someone help me understand pic related, to keep it /fit/ related is it ok to deadlift 3x a week if you have no squat rack for the new gym?

>>38394907
How much do you usually sleep? Doesn't sound like it'd make a diff unless you usually sleep 9+.

>>38394907
probably, i kept sleeping for 6-7 hours a day and it took me longer to progress on bench, oncei got 9 hours of sleep 2 days in a row i busted out 8 reps instead of 5, long sleep really does wonders.

>>38394935
Usually get 8 hours in, but I've been sleeping 9 hours a lot lately, but I also didn't get much sleep the previous night either, probably around 7

>>38394930
Keep the (-) on the outside. You can also write g as sqrt(g^2). Bring that into the other sqrt and simplify.

>>38393784

Info:

I am 6'5'' and I started @165kg ~363lbs and i decided to eat vegan this month. Only plant based (brocolli, tomatos, bananas, sometimes rice)

Today I was 152.2kg ~335lbs. In the beginning of the month i started stronglifts.

I am barelly eating protein ~500g brocolli a day, cause i hate beans, soja, tofu etc..

Questions:

I started at 20kg 2x10kg bench now I am at 60kg 3x10kg.

>How is this possible with that low protein intake?
>Can I lift more with the muscle staying the same size?
>It's subjective: but it feels like i didn't lose muscle (visibly). Is that possible with low protein intake?
>When I ate like an animal, during lifting my heart beat like crazy but now it's not even noticable. Is that because of the low blood sugar? Is that good/bad?

Doing Ice Cream Fitness 5x5. How do I follow linear progression if the gym that I go to has only fixed size dumbbells/barbells that are appropriate to use for bent over rows, ohp, shoulder shrugs.
Can't afford other gyms that would solve this problem.

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>>38394968
Is this correct, did i do the algebra correctly?
So should i just drop the deadlifts to 2x a week for safety or what?

Is intermittent fasting actually effective or will I just fuck my metabolism up?

>>38393784
Alright /fit/ I fucked up. Long story short, I just ate what's basically 1400 cals of mainly carbs, I haven't overeaten but that shit can't be good and I don't wanna ruin my entire week. So, will cardio and fasting save me from my mistake?

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>>38394941
>sleep really does wonders

>>38395118
sauce

>>38395073
Is the whole second part under the square root? If it is, then it doesn't simplify to sqrt (-2hg).

Otherwise, -g * [ sqrt (-2h) ] / g just lets you cancel out both g.


>>38395041
Why can't you linearly increase with fixed size weights? If the jump is too big, then do more reps (ie, go from 5 to 8 to 12 reps, then jump to 5 reps of next heavier weight).

how do i power through the aches the days after working out?

are there any suppliments/ roids i should be taking if i'm mostly focused on dieting?

Underweight, started eating more to gain some weight before starting exercises. But now that I have some more weight(127lb/58KG) I want to start at home before moving on to a gym due to circumstances.

Are there any workout routines that rely on dumbbells(or body weight) only? Never done this before so I don't trust my judgement in making up a schedule.

>>38395130
It's at this part https://youtu.be/umSK9E540hc?t=3540, idk if its just because i'm sleepy that i stumbled at this point or what, i'm pretty sure i did the algebra correctly though.

>>38395146
Ibuprofen, sleep atleast 9 hours.
For dieting take caffeine pills because caffein suppresses.

I have 2

>Morning routine doesnt give me as much or any DOMS as night time did

>What would be better for weight loss
>40 mins weights 20 mins cardio
>1hr weights 0 cardio

I only have 1hr for workout in morning and have no time at night since i got a job.

>>38395175
>>38395130
At the 59:00 mark, just copy paste the url

>>38394881
PLEZ. the google isn't really informative on this shit.

>>38395181
40 mins weights 20 mins cardio

lift your heavy compounds during those 40 minutes and do a couple of sprints for the next 20 min of cardio

if need be, push you compounds down from 3 sets to 2 sets to finish them all within 40 minutes

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>>38395194
Alright, I will try that tomorrow morning. Thanks.

All these are at my gym, which ones best?

>>38395185
It's a waste of money, don't use it or buy it.

If you need to take a supplement buy yourself a bag of pure creatine onlline, like this http://www.bulksupplements.com/creatine-monohydrate.html?gclid=CIWi8qCo0s4CFQIHaQodPxMMeg

>>38395209
Machines, idk bro, i just go outsid eon the track and start busting out 4x100m dash's, i guess the running looking thingy since you can set that thing on high speed then turn it down to simulate sprints?

What's the problem, if any, with adding isolation exercises into SS providing you do them after the three compound lifts?

>>38395220
The standing thing is pretty good (2nd from left), it feels like you're running so i guess ill do that. thanks.

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how can I get skinnier legs, lads?

I'm pretty much t-rex mode atm

>>38395175
You did it right in there >>38395073

When you move the g to inside the square root, you get g*g/g (or g^2 / g) which simplifies to g. That happens because g = sqrt (g*g)

>>38395173
https://www.reddit.com/r/bodyweightfitness/wiki/index

>>38395223
Nothing except SS is for beginners and usually it's better for a beginner to get used to doing heavy compounds than toy around with a billion isolations. If you can still do isolations after going hard at squat/bench/dead/ohp, go for it.

>>38395245
>get skinnier legs
faggot
(lose weight and sit on ass all day)

>>38395125

https://github.com/arielf/weight-loss

>>38393784
1) My family are all obese as fuck, so I don't know much about what fish are healthy. Any tips? The sticky recommends fish, but doesn't say what.
2) Carb blockers - I assume they're bullshit?
3) What's the deal with lettuce and salad? Worthy vegetables or meme food?
4) Fajitas and Yorkshire puddings. Decent sources of carbs, or utter shit?
5) E numbers, should I care?

Boring but big vs Lyle's generic bulk for bulking?

>>38394974
I really hope this is bait.

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>too fat to squat
>tfw form suffers

gg

>>38394160
If i look at my db/ohp ratio you should be able to pres 150+ for reps after u learned ohp

>>38395360

Why? It's the truth btw

Started SL5x5 a couple of weeks ago.

So far every session has been easy as pie. I started with bar weight and the app tells me to increase by 2.5kgs a session. At this rate I feel like I won't really be taxing myself for at least a couple of months.

Should I just keep following what the app says and adding 2.5kgs or should I just add more if I feel I could do it?

Fuck fit I got high and ate like 3 homemade Burritos and a beer. I went over my calorie intake by 800. I was cutting.

How bad did I fuck up? I will do cardio today but I'm not sure how much this hinders me.

>>38395640
SL's progression is idiot-proof, but the cost of that is a long ramp-up session. Starting Strength has a first-workout protocol to determine a higher starting weight: start with bar, do a set of five. Add 10 pounds, set of five. Continue until speed slows or your form begins to break down. That weight is your working weight.

Both work. In defense of SL, slow progression at the beginning is not a bad thing, especially as it gives you more time at light weights to really dial in your form.

>>38395668
Calorie counting is a long game. Add some cardio, and trim off 800 calories over the course of the next week. You'll be fine.

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Is this a decent workout i took it from an youtube chanell im all ears if you guys have any better routines
Back: One Arm Dumbbell Rows (10 reps)
Chest: Clapping Push-Ups (10 reps)
Shoulders: Standing Dumbbell Press (10 reps)
Biceps: Dumbbell Curls (10 reps)
Triceps: Triceps Extensions (10 reps)
Traps: Shrugs (20 reps)
do all the exercises with the reps I laid out above, and this will be 1 round. Do 4 rounds to complete the entire workout

Sometimes I just can't be bothered to do anything.

I mean, I'll be sat at home on PC and want to get a drink and it will take me half an hour to actually finally get up and go get it.

Or I'll be at work and stuck on something and it takes me an hour before I can be bothered to ask a colleague for help (and have to focus and listen to them etc).

Not really sure if it's /fit/ related, but could this be a sign of low test? I've no idea really but I've head you just feel more proactive and stuff when your test is higher.

>can't piss much
>when i do piss, very weak stream and can only go for a few seconds at a time. water pills helped at first, then just kinda stopped working
>burns when i piss
>feels like acid when i ejaculate
>have been on z-pack for something unrelated, so it can't be an infection
>water pills don't help at all
>tasted my own cum last night for the sake of finding out what's wrong. have done it years ago when i was healthy when i was still horny after cumming, so i know what it tastes like.
>didn't taste like cum. it barely had a taste, and then it had a sickening aftertaste that made me feel like it was going to make me sick or give me a disease
>still have a nasty, bitter taste in my mouth whenever i eat anything. if i had to describe it, i would say that it's what i think battery acid would taste like.

also i'm really embarrassed by this, so if my doctor is browsing this thread and you figure out that it's me posting, please don't mention anything about it at my next visit. i'd probably be so embarrassed that i would leave and never return. he seems like the kind of guy who would post on 4chan.

any doctors, nurses or med students in the thread that can help diagnose me so i can bring it up to my doctor and see what he thinks?

>>38395838
That workout is better than no exercise at all, but it isn't going to help you build muscle mass, or bone density, or increased flexibility, or do a whole lot for you cardio-wise. Goals should dictate the program you choose. Where are you trying to get to?

Fat fuck dyel manlet here. I know the sticky by heart and I know what I have to do but it scares me. I never lifted before, have minimal muscle mass and strength and I'm afraid I might lose it all even if I lift while cutting. I'm 5'6'' currently sitting at 198lbs. Any advice from former fatties?

>>38395844
Lack of motivation/proactivity is a pretty flimsy basis for a diagnosis of low test. If you have other symptoms that seem to suggest it, go to a doctor. If you want to be more proactive, practice being proactive at every given opportunity.

>>38395892

What are the other symptoms of low test? I've looked around but can't really find any definitive answers.

>>38395887
Sounds like you should read up on body recomposition. Don't start lifting on a deficit.

>>38395906
http://www.webmd.com/men/tc/low-testosterone-topic-overview
Hormones control a lot of things, so definitive answers for the self-diagnosing patient don't really exist. Read as much as you can, and try to alter your habits to address the problems you have. If you are really concerned, talk to a doctor--the only way you'll be sure you have low test is...a test.

>>38395963

After reading more I don't think I'm low test, just lazy, thanks for info.

>>38395963
>Sounds like you should read up on body recomposition. Don't start lifting on a deficit
Thanks man, just googled that and Adam Ali's article sounds pretty reasonable.

My goal is to build muscle but I'm fat. Going by the sticky I should lift while eating at a deficit until I lose the weight, and then start eating at a surplus while lifting to build muscle. Would that approach leave me too weak and demotivated to work out even if I manage to lose the extra weight?

I want to start with SL
Been to gym a couple of times to check it out.
I can bench 50kg 5x5 no problem, but struggle with 45kg squat.
What weights should I choose for the first day of SL ?
Should I just stick to suggested starting weights?
Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar. Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side. Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side

>>38396119
Also, having bad times with deadlifts. weak lower back

Best ab/oblique exercises? I'm not making any gains there.

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>>38395874
Im not skelly but i am slightly under weight my goal is to build muscle mass

What are some good examples of a HIIT session?
Preferably something that involves treadmill or stationary bike

>>38396119
I would. It'll give you time to learn proper form, although the first few weeks do feel pointless form is everything.

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Anyone have good recommendations for workout earbuds?

>>38396133
hanging leg raises get me going desu

>>38396232
Treblab Bluetooth. Cord doesn't get in the way and they're noise cancelling. Excellent reviews on amazon, best earbuds I've ever owned. Highly recommend.

>>38394034
Slow bulk, TDEE + 200 and lift on a non-retarded program.

>>38394035
Yes. Keep tight throughout the lift.

>>38394078
No.

>>38394083
Do barbell curls. The weaker arm will catch up.

>>38394092
You're too fucking light.

>>38394321
Stop looking up. Knees out.

>>38394693
Programming is managing overload and recovery to maximize gains.

>>38394974
Stop being vegan.

>>38395146
By not being a pussy. Those aches are the price we pay for not sitting on our asses.

>>38395181
Eating less is better than either.

>>38395209
None. See if they have a rowing machine.

>>38395340
1) Fatty fish - mackerel, salmon, smelt. You want those Omega-3s.
2) Yes.
3) Salads with a lot of different vegetables are fantastic.
4) Neither is terrible.
5) wat

>>38395838
All of my why.

>>38395870
See a doctor.

>>38395887
Get under the bar. Cut at TDEE-500 at most.

>>38396250
Which version?

>>38396262
>See a doctor

I already am. He thinks it's my blood pressure, but I'm on blood pressure pills and it's normal now and I still can't piss right.

>>38396289
XR100 are the ones I got

>>38396262
>Get under the bar. Cut at TDEE-500 at most
Thanks man.

Also some other anon recommended body recomposition and I replied with this >>38396089 Thoughts?

>>38396303
thanks man

How long after ending a cut (and eating at maintenance) do lifts start going up again? What about energy levels and mood?

>>38396324
If you're on a linear progression program (and you should be as a novice) going on a cut will compromise your strength gains and shorten the easy muscle building that happens on LP.

My suggestion if TDEE-500 at most will allow you to lose fat and build strength by CNS adaptations; as soon as you stall, stop cutting and eat at maintenance until you hard stall at least twice despite good form, then move to another cut (if needed) and an intermediate program.

>>38396378
That's really helpful man, thank you.

>need to drink to have any chance with girls
>whisky dick almost every time

What can I do before resorting to viagra/cialis?

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Would using grip thickeners for weights create extra work for my forearms, or just steal away work done by the bicep/tricep/etc.?

>>38393784
trying to cut on 1200 kcal a day. wtf can I eat? how do you eat 3 meals a day with 1200 kcal?!

>>38396212
pls respond

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>>38396547

>>38396594
thank you, but what the hell is an arnold sandwich roll?

captcha: select all cookies

>>38396594
>10g fiber

Enjoy painful shitting once every 2 weeks

Started lifting a week ago.

I was shaking really bad during my rest times after failing some reps on OHP. I immediately downed 6 tablets of dextro energy and a banana afterwards. Was that an ok move? Is shaking normal and how can I prevent this?

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r8 my routine

warm up : kettlebell circuit 3x
training: 1 muscle group, 4 different exercises, 3x10 and a fourth set till failure
cool down: 15 min cardio
and at last I do stretching for 15 minutes

anyone got kettlebell pics? with routines and tips etc

>>38396642
what time did you lift? what did you eat before? what did you drink before? when did you get up? how much weight did you try to OHP? what is your routine?

>>38396642
I'm not sure why it happens either but if I go completely HAM on my lifts I shake a lot too. It's just exhaustion, signs you're going to your max.

Bananas really are good for this, so yeah have em. Also it gets much better the more you lift, used to get it all the time, now it's only towards the end of a really exhausting workout.

>>38396664
>what time did you lift?
9 p.m., usually I try to lift at 5 p.m.
>what did you eat before?
1/4 gallon milk and some peanuts two hours before
banana right before
>what did you drink before?
just some water
>when did you get up?
7 a.m.
>how much weight did you try to OHP?
55 lbs, it's an empty cambered bar because my ceiling is too low, and I already failed while warming up
>what is your routine?
SL 5x5, I squatted before OHP which was fine

>>38396687
Thanks for this

Krautbros: what do you call OHP in german? need it for MFP

>>38396648
>he fell for the kettlememe meme
lmfao

>>38396916
I've never seen these memes. Got my pics from google
I don't even post here regularly so y u do dis

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Do I need to do weighted pull-ups, some programs (like SS) just say to do bodyweight pull-ups at the end of a workout.

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Are vitamin and mineral supplements effective?

I just moved out to study. I'm broke and only buy the absolute essensials and a shit ton of meat to reach my protein intake goals, so I feel like I've got a much less varried diet than I did when mommy prepared all my meals.

should I invest in a multi vitamin? I found this one called Solaray Spektro that's supposedly pumped with over a 100 different minerals and vitamins. should I buy it just in case or are they completely useless?

>>38396968
if you can do them easily, then yeah add weight

>>38396648
>handle enables swinging and dynamic fat burning movements
that shit doesn't even mean anything what kind of retard falls for this

Ok so I want that strongman-esque look without the loads of extra fat, though a little extra fat is fine with me.

My question is does that change the bulk cut cycle at all? Or do I just end on a bulk after a few cycles of cutting and bulking?

I'm on a cut right now but just wanted to know if I was fucking up somehow.

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>>38396968

Starting Strength says to do weighted chin ups once you can do 12-15 body weight chin ups.

>>38396971
Mostly, no. Buy canned or frozen veggies.

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I ve heard that you should not spend more Than 5 minutes on abs everyday that instead you should focus more on building other muscles and that they will suck the fat out of your belly how much of bro Science is this

>>38397061
shit how did I not think of that, thanks

>>38397088
All of it.

>>38397021
changes nothing
try getting really fucking big

>>38397088
how the fuck did you type out that whole sentence and not be sure thats complete horseshit

>>38397088
It's true. Fat doesn't go away in one area if you do sit ups for an example, it goes away more or less uniformly.

Guys, I twisted my right ankle last year and although I did gentle stretching and other exercises with it, a year later it still hasn't healed completely. It feels a little unstable and the foot wants to turn outwards. I've been consciously standing with my feet parallel hoping it would adapt but then the knee rotates inwards, and the right knee also feels weaker than the left. I guess it's compensating for the ankle but I think this makes my whole body more likely to get injured again as it throws off the balance/symmetry. Will my ankle ever heal? If so, how can I help it along?

>tl;dr Twisted ankle a year ago, foot rotates outwards rather than being parallel with the other foot, what do?

>>38397116

Awesome, thanks brosky

I can't go any heavier on my deadlift. How much will squats help with this?

>>38393784
If masturbation increases testosterone levels, is it better to jack off before or after workout?

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22y/o and balding. can someone redpill me on finasteride? share some studies or your own experience with it. i've heard several things about it increasing your test levels and also about lowering them. i need to know if it can have a bad effect on my progress

>>38397193
Do you not squat? Its important for developing leg strength to help off the loor

>>38397197
anecdotally jerking off before a workout makes me more tired

>>38395317
>>38395118
As soon as I saw the words "causing" - multiple times no less - on the graph, I immediately disregarded it. This is not causation, this is correlation, and neglecting to notice the logical difference is astounding in anyone above 16 years of age.

>>38395821
Thanks anon, will do

>>38397140
Squat. Seriously. The scar tissue has already formed and it's not going to get stronger without a load on it.

>>38397193
Form checks first. Videos will help.

>>38397227

From what I know it increases test, but it blocks DHT. I'd advise you to take fin with grapeseed extract

Does seasoning/spicing effect calorific content a whole lot? I'll probably leave myself ~100calories a day of room to be on the safe side, but I'm just curious

>>38397378
Negligably. Apart from salt, use herbs and spices as much as you like - they often contain vitamins and minerals anyway.

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/fit/ please help me. You're my only hope. [deleted last post, reposted with image like a non-dummy]

Currently 5'11" 177 lbs about 19-20%BF. I'm trying to get down to 150 and started at 205 pounds and hit a huge roadblock, cannot for the life of me figure what the fuck happened.

Back in March I started the diet and the fat just seemed to melt off. I was down 1.5-2 pounds every week eating at a 750 calorie deficit while also lifting at the gym and running once or twice a week. Then I hit 180 and everything just seemed to stop. For two months I just hovered around 177-180. It never really shifted, despite eating at a 1550 cal a day. I missed some gym days thanks to my shit job, but that shouldn't stop the weight loss right? I ate at maintenance for a week and hopped back on the diet to find myself weighing 176.5, but a week later I'm back up to 177.4.

What the fuck am I doing wrong /fit/? I swear to christ I'm following every rule, I'm not making any excuses, I'm not cheating, and I'm not losing weight anymore!

I'm fucking desperate bros, I don't want to be fat anymore. What do I need to do to get these last 20 pounds off?

Pic related is cherry-picked images of my diet. Am I doing anything wrong?

How can I help aid recovery when lifting on a cut? Occasionally I'll get a soreness that lasts for more than a day, and I know that eating more will help, but I'm trying to keep a harsher cut to speed my way to my goal weight. Is there anything else I can do to help speed up recovery?

>>38397437
Y-you didn't forgot to adjust your caloric intake to your new weight, d-did you senpai?

Are mass gainers worth it

Is rest pause training or myo reps any good? Those "effective" reps sound like a broscience.

>>3839749
>eat less
>???
>profit

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>friend been losing a fair amount of wieght recently. Some sweet gains. Stays it's because he doesn't hit the gym but because he hits the pool.

Is this even true /fit/? Can you even lose 30 pounds within like a month or two by swimming?

Is intermediate-regular routine on strengththeory good?

>>38397548
Swimming burns obscene amounts of calories.
Both because it's a full body exercise and the temperature allows for more physical activity and forces the body to spend a fuckton of calories keeping itself warm.

>>38397484
Mass gainers are shit. All the calories in mass gainer comes from maltodextrin. Maltodextrin is absorbed by the body as quickly as sugar and is terrible for you. Gummy candy is made of maltodextrin

Learn how to eat

>>38397558
dunno, post link

>>38397320
>>38397230
thanks. what do you mean by scar tissue?

>>38397548
Uhh, that clearly means hes a fatty fat fattass. Cuz i just lost roughly 35 - 38 lbs in 6 full weeks now. Doing nothing but body weight workouts every couple days. But mostly focused on the calore deficit.

>>38397567
Alright, then as a question why doesn't /fit/ get land whales to become water whales to lose wieght? I mean swimming seems easier then trying to get a fattie run or lift.

>>38397468
I didn't. And even so the difference was only like 150 calories, which even if I WAS miscalculating I should be losing weight even if just a little bit.

I'm so fucking sick of this: I just want someone to smash me in the face of something huge I've been doing wrong because I feel like I'm going in fucking circles.

cutting bros. you ever eat bananas? too many cals it seems, 100+ for one. is there any benefit to them over other fruits/veggies?

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Been lifting for a year, seen some improvement but probably not as much as I'd like

What intermediate/relatively advanced routine would be good for someone who has a lot of trouble gaining mass?

>>38393784
my lower back cracks quite a lot, several times a day. I'm experiencing no pain though, just relief when it actually cracks.

Is this normal?

Non English native speaker here.

What do people mean when they say add more volume?

As in what do they mean with volume - more reps with lower weight?

Alrighty, I'm stuck developing my new program.
Simple Upper/Lower split. 1 Main lift, 1 secondary, 2-4 accessories and isolations after that.
3/4 days are done, but I'm not sure what to do on the 4th day.

Day 1:
Deadlift 3x5
Squat 5x10
calves, abs, arms

Day 2:
Push press 3x5
Incline Bench 5x10
chinups
calves, abs, arms

Day 3:
Front Squat 3x5
Power Clean 5x3
calves, abs, arms

Day 4:
Military Press or Pendlay Row

pullups
calves, abs, arms

Basically, I don't know which lift to do 3x5 and which 5x10.
Normally you'd do the Bench Press, but I won't, because reasons.
Intuitively, replacing a press with a press makes sense. But considering I'm already doing overhead pressing on Day 2, I'm not so sure after all.
As for the Pendlay row, it's a lift I really like, and it kinda feels like I need a pulling movement to balance the pressing on day 2. But then again, I already pull a lot with deadlifts and power cleans.

Or convince me to bench again.

>>38397699
volume = reps

>>38397449
please /fit/ someone give me an answer

>>38397378
No.

>>38397449
Stop trying to get to 150lbs at nearly six foot. Just get strong.

>>38397454
Stop speeding your cut, as it's contradictory to your goal of recovery.

>>38397484
No. Have a cheeseburger.

>>38397601
Because you can bring a landwhale to water but you can't make them think.

>>38397684

AxBxCxx

A:
eating fxf

B:
eating fxf

C:
eating fxf

x:
eating fxf

>>38397684
>lifting for a year
>relatively advanced
TOP KEK

I would suggest you an Upper/Lower 4x/week.
ABxCDxx

A:
Deadlift (3-5 sets of 3-6 reps)
Some type of Squat (3-5 sets of 5-15 reps)
assistance

B:
Overhead Press (3-5 sets of 3-6 reps)
Some type of Bench press (3-5 sets of 5-15 reps)
assistance

C:
Squat (3-5 sets of 3-6 reps)
Some type of Deadlift (3-5 sets of 5-15 reps)
assistance

D:
Bench Press (3-5 sets of 3-6 reps)
Some type of Overhead Press (3-5 sets of 5-15 reps)
assistance

assistance = 2-4 accessory and isolation exercises.
Primarily for your Lower Body (i.e. legs, abs, glutes and lower back) on A and C
Primarily for your Upper Body (i.e. chest, lats, shoulders, arms) on B and D
But you can do a few sets for small muscle groups like arms, abs, calves pretty much every day, they can take the frequency.

And eat.

>>38396262

Serious question: are you retarded? There were 5 questions and you answered none why reply at all? Doesn't make any sense.

How fucked am I by having a winged scapula and has anyone got rid of theirs / advice?

>>38396353
Bamp

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Will I ever make it by lifting only 3 times a week?

>>38397953
Yes.

>>38397807
You must be new to reading.

Fish oil capsules give me BAD acne

What can I do to avoid this?

>>38397691
bump

What is water weight? I keep hearing about it and yet I have no idea what is it

I seem to have very vulnerable joints, tendons etc.

Right now my rotator cuff and my wrist are both a little sore. I've read up on better practice for working out in ways that will be gentler on my body.

My question is, are there also supplements which are effective for the goal of making it less likely my joints, tendons, ligaments, rotator cuff etc will be injured?

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I need your help, /fit/. I’m the soon-to-be poorfuck from yesterday. I finally put together a meal plan.

First of all, I want to thank everyone who responded to me, especially with the cost of beans per gram of protein, asking sellers for ripe produce soon to be trashed, and the guy who suggested offals–I don’t think I have the stomach to eat them, but if worse comes to worse, that’s an excellent suggestion.

Anyway, I want to know if this is a good meal plan and if it’s cost-effective. What changes would you make, if any?

Breakfast

>2 eggs
>1 cup of boiled, frozen collard greens
>1 cup of oatmeal
>1 cup of milk
>1 banana

Lunch

>an ounce of raw chopped carrots (I don’t like carrots much, hence the small portion, but I need those micros/vegetables and they’re cheap)
>1 banana
>an ounce of dry-roasted, unsalted peanuts

Dinner

>half a serving of frozen chicken breast tenderloin (2 oz)
>1 serving of romaine lettuce (85g)
>1 tablespoon of olive oil (for calories)
>1 small baked potato (5 oz)
>1 pat of butter
>1 cup of cooked dried lentils
>1 cup of steamed frozen cauliflower (I would eat broccoli but it makes me stink)

Stats

>1400 kcal
>182g of carbs
>70g of protein (using 0.6*[my body weight], I only need 60g/day)
>44g of fat
>Ratio is 52/20/28.
>I’m female, so I think I can eat more fat and less protein than men before it gets unhealthy, but I could be wrong. Correct me if I am.
>$4.54/day, give or take a dime or two ($1,540/year; I can eat free every Sunday morning, eliminating paying for breakfast and lunch)

I’ll exercise moderately 4 days a week for 20 minutes each. I know it’s not a lot, but it’s so hard getting enough calories /and/ maintaining a passable macro ratio on such a tight budget that I can’t grow at the rate I want to.

Lastly, to reiterate, I want to hear what others have to say about how good this meal plan is and if there are other ways to reduce the cost while covering my needs.

That’s it. Thanks!

is meal prepping worth it instead of being in the kitchen cooking twice a day?

>>38398112
Water that your body stores. Water weight is why you measure yourself dehydrated. A saturated body can weigh 5lbs more.

>>38398112
Your body stores water. A lot of it.
That water has weight.
water weight.

Your diet (eg sodium, carbs, creatine) can affect how much water is stored.
Which is why you sometimes feel "bloated" after eating certain things.
If you weigh yourself then, you'll be a lot heavier than before. You have gained weight in a short time. This is water weight.

The opposite works as well. If you don't drink a lot and eat a certain way, you can do a water cut, dropping a lot of weight in a very short time. a "water cut".

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>be me
>live in a shithole
>closest gym is 40 min away
>no gym equipment apart from a high gymnastic bar because freerunfag

Is it still possible to get /fit/ only doing bodyweight exercises?

>>38398148
really depends on your daily schedule. If you have the time to cook twice a day, just do it.
Meal prepping is mostly useful if you want to count calories very precisely (you can weigh and pack perfect portions). Or if you don't have the time or possibility to cook every meal (eg. working people)

>>38398260
I'm a student and I have the time to cook but I want to spend that time doing other stuff and mainly because I hate being in the kitchen daily

>>38398221
It's a good start. There are many bodyweight routine out there.
If your goal is just to be "fit", calisthenics + cardio is enough.
If you want to get big, you need a gym.

>>38398305
In that case, meal prepping is probably a better idea.
I'm in a similar situation, but I actually enjoy cooking, so it doesn't bother me to spend 30 minutes or so twice a day preparing a meal.

>>38398178
>>38398210
Thanks, I guess that's why I lost a lot of weight in one week and then stalled for the next two

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Should I squat heavy on deadlift days? (SS)

>>38397770
>Stop trying to get to 150lbs at nearly six foot. Just get strong.

But I still have a gut! Is it really just impossible to get rid of it?

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I need to hit the gym but I was so fucking tired I fell asleep at 6 PM and woke up at 8 PM; I don't feel refreshed, I feel like I had a bad night - sluggish, made of wood, no motor function.

The gym is 15 minutes away by foot, what do I do to get myself worked up and ready to hit weights properly? Otherwise my lifting would suffer.

>>38398487
just do memelov jr for squats, that will bring them up to the same level of your other lifts if not higher

>>38398533
drink a few monster energy drinks

dont forget to tune in to the next UFC fight night!

>>38398559
I forgot to mention that I spent a lot of time working on my flexibility and mobility (I couldnt even do a bw squat 5 months ago) AND I very recently figured out I was going too deep, and since I changed, still breaking parallel, I've been progressing fine.
Will give that a try if I stop progressing

>>38398577

I sound like a faggot saying it, but caffeine at this time of night will keep me up until 3-4 AM... I need my rest after workout.

>>38397699
>>38397725
I thought volume meant more exercises, e.g. adding more volume to SS would mean upper-body assistance exercises.

>>38398606
just get out of the computer and go

You'll be crying in a few hours that you lost your gains because you were a baby

>>38398533
Try drinking cold water or taking a cold shower, that's what I do to wake up quick in the morning

>>38398623
>You'll be crying in a few hours that you lost your gains because you were a baby

That would do it. Thanks!

Greyskull LP has you Deadlift once a week while SS has you Deadlift once every 2 workouts.
Which one is better for a rank novice?

>>38398559
wait, you didnt answer my question, you answered my pic which was semi related
I'm a novice

QTDDTOT.

I really wanna fug this girl in my DnD group but she has herpes. What are my chances of contraction if I use a condom? What if I tongue her asshole? Apparently nobody on Google can give a straight answer.

Also, what routine has the least volume that would give decent hypertrophy? I'm thinking 2-3 exercises 3 times per week with 3 sets of 8-12 reps.

>>38398658
>you didnt answer my question
oopsie :p

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Pendlay Rows or V-handle Pulldowns for LATS development?
already do chinups on workout A and cant do em on B since I already diddylift

>>38398487
>>38398658
Yes, you are supposed to squat heavy at the start of every workout.
What made you think otherwise?

>>38398689
>can't into chinups after diddlying but pendlays are an ok
wat

>>38398704
a friend of mine who is a certified instructor and competes told me it's not optimal to do em both. but I guess he didnt consider Im a novice. I guess it makes sense since quads help in the first portion of the movement

>>38398728
I weigh 84 kg, 185cm tall. chinups are tough. far easier to pull heavy stuff from the floor

should I train abs every day or every workout day? so 7 days or 3 days?

With which exercises? I can't do hanging leg raises yet. Should I train abs to failure like chinups or just do a couple of light exercises at the end of the training like I do curls?

>>38398728
I'm the same, literally can't do a single pull up after diddly because I'm so exhausted.

>>38397558
>>38397581

http://strengtheory.com/complete-strength-training-guide/#section2

There is downloadable exel file

What are the best snacking foods to get in extra calories / protein?

I have peanuts and other nuts, but what else? Ideally not expensive and something you can just eat as much or as little as you want at a time.

>>38398362
But is it possible to gain muscle only doing bodyweight? I'm not talking about massive gains , just something decent

>>38398923
>what are gymnasts
https://www.t-nation.com/training/all-muscle-no-iron

How do I strengthen my left glute. Its kinda weak and fucking up the rest of the muscles on thay side

>>38395640
I am in week 10 of SL and I'm glad I took the time to learn form and enjoy the progression starting with lighter weights. Everything is pretty hard now and I've already deloaded OHP from 95 to 85 and failed to get all 5 reps of two nonconsecutive DLs. One thing: I felt bench was disproportionately easier than all the other lifts, so I added 10 lbs. a few times instead of 5 to "catch it up" with the rest. You might try the same for your easier lifts.

>>38399641
lunges, step ups, hip extensions, kickbacks, one-legged bridges

>>38398499
You are either skinnyfat, or you've got dysmorphia. Lifting fixes the first.

>>38398533
Go. It'll help.

>>38398651
The one you do.

>>38398677
Hypertrophy is driven my total volume.

>>38398775
Getting your squat to 140kg and your deads to 160kg will train your abs.

why is my left arm stronger than my right even though i train them equally and am right handed

>>38399940
>The one you do
what if the question I had is the deciding factor on which one to pick?

>>38400213
I did SS. Worked for me.

>>38394140
Ice it some, maybe take 4 days off. Depends on severity of shin splints. I use to have them really bad in football because i was overweight. Also recommend making sure you have good soles in your shoes.

>>38395083
IF is mainly useful for appetite control. Some people use it and it helps keep their cravings down, for some it makes it worse. Overall it wont do shit to or for your metabolism. IF has mainly shown one thing in any credible study and its that meal timing for the most part is irrelevant to making gains. If it works for you go for it.

I've been working out ~3-4 times a week for 3 months. Hit the gym a bit hard yesterday, and I am really tired and sore today. Should I take the day off or is it better to work through it?

>>38397818
I feel your pain bro, i used to have similar issues, do these exercises about three days a week like on chest and shoulder or back days. You will see a lot of improvement in about two weeks. http://suppversity.blogspot.com.es/2016/01/scientifically-proven-fixes-for-your.html

>>38397997
You probably are genetically prone to have oily skin. I would start by cutting back to half of what you are taking and make sure you are washing your face twice a day. That should help, oh and eat more vegetables.

>>38398116
glucosamine i believe can help. I tried it before when i had elbow issues, slightly helped. Wouldnt hurt to try.

>>38398874
cottage cheese, if you like it, beans, boiled eggs, protein powder is always cost efficient.

>>38397449
Anyone else want to weigh in on my plateau?

How long does a cut usually last so I know when to start.
Hoping to go on my first cut in the spring so Ill be good for summer.
How long does it usually take to drop 8-10% from 20%
5'11"
165 lbs

>>38399940
I'm not skinnyfat, just plain old overweight. And I am weighing everything I eat, with a scale at that. I know I must be doing something wrong, but my weight plateauing for 2 months seems excessive, doesn't it?

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Day a
Triceps extension 4x12
Alternated biceps curl 4x10
Palms in shoulder press 4x8

Day b dumbbell squats
Dumbbell squats 2x15
30 russian twists
30 weughtend crunches
30 cycling abs
30 elbow to knee abs

Give me some advice on the routine
And i would like some chest exercises but i dont have a bench should i do push ups

>>38397449
Your numbers seem a bit off, being that tall and that body fat at that weight seems wrong, you are probably lower bf than you think, in that case you should focus on increasing strength/reps/sets and slowly increase calories and monitor your body weight. If you honestly think you can get lower you may need to eat a bit more and focus on performance to carry you to lower weights. If you are doing LISS cardio i recommend doing HIIT twice a week instead. What is your macro ratio/numbers like?

How to get rid of gyno?

>>38400959
Add another bicep and tricep exercise with similar rep schemes. You shoul do one rear, front, mid shoulder exercise instead of just one. shoulder press, side raises, rear delt raises are good. For workout B do 5 sets instead, do lunges. Pushups are ok, you can also do different hand positions to shake things up.

Can I use alcohol to bulk?

Looking for validation for drinking at uni basically

when increasing weight should I do it in increments of 1.25/2.5/5kg?

>>38401034
I recall from a sports nutrition book I read a while ago that while alcohol does give you calories it also makes you fat so I would stay away from heavy drinking. Plus it fucks up your recovery.

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>>38401098
thanks, anon

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>>38401034
Here I found it
1 gram alcohol = 7 calories which are also bad to load carbs

Alcohol is not that bad but it's not optimal.

Elbow popped during bench press.

What gives?

>>38400974
Macros are 40/35/25 of protein fat carbs. I'd post a pic for verification but I'm at the beach with family and don't want to ask for a weird picture.

You really think I might need to eat more? How would that help?

what would happen if I get all my veggies in a smoothie and only eat my chicken breast with some rice.
Is my shit going to be liquid?

>>38401220
Not the guy you're talking to, but just to make sure, did you adjust the cutting calories to your lower weigh?
The less you weight the less you need, so if you drop from 205 to 174 that's about 430 less calories than what you ate at first.

Also I would suggest switching your macros to 25% fat, 15-25% proteins and 50-60% carbs.

>>38401034
Yes, it's Calories(in). Will screw recovery.

>>38401043
Depends on the program.

>>38401276
Well stuff like leg extension or leg curl only go up in 5kg so that's pretty obvious but for actual weights for deadlift or leg press i'm unsure.

As I want to increase weight each time but I don't want to add too much on that the next set I have to unload it again because it was too much.

>>38401034
Like others have said it's bad for recovery. My guess why is that your liver has to work processing the alcohol instead of protein you need to make gains. Not a doctor, obviously.

Because it slows your recovery be careful of injury. This is a personal anecdote but I really cut back on drinks after I started lifting, but lsat week my friends been in town and I've been drinking a hell of a lot with him. Then on monday I went back to bench and started to develop bicep tendonitis lol. Probably could have waited 1 more day and avoided this problem but now I gotta sit out a week at least. I blame the alcohol making me require more rest.

>>38401043
5 kg until you start failing
Then 2.5 until you can't linearly progress anymore
Then 1.25
Then after a few deloads it's time to switch to a intermediate program, you should be at 1/2/3/4

>>38401358
I think SS tells you to go up 2.5kg every time if that's the program you're on. Maybe 1.25kg for OHP.

>>38401243
no. it would be fine.

>>38401201
could be almost anything with the amount of information you gave

>>38401004
surgery

>>38400934
how long is a piece of string

and percentages are relative. 10% bf can be 10lbs for one person and 50lbs for another.

your stats indicate you're a twink anyway

>>38400685
depends what you're training. if you did a heavy squat session yesterday and want to do heavy deadlifts today, I'd leave it and recover a bit more. whereas if you were going to do bench today, theres no reason you couldn't go in.

>>38400099
because you probably don't actually use them as equally during training as you thought

>>38401267
Why do many macros? And how did you calculate the drop in calories?

How low do your carbs need to be for ketosis?

>>38401634
Carbs, not macros

>>38401400
>>38401393
cheers lads

>>38401634
>>38401651
Unless you're on keto, carbs are the best source of fuel for your body and on a cut one of the biggest problems is lack of energy. Those numbers are not exact, you shouldn't drop below 90g proteins, but from all I've read and from experience as well, the bulk of your macros should be carbs.

But that's just a suggestion, what really matters are the calories.

The formula I used is bodyweight in pounds times 14 to reach maintenance. Of course that was just a rough estimate, what you want to do is get a more accurate estimation of maintenance calories when you were at 205 and at 175, with age height etc.
The difference between those numbers is how many calories you need to take away to keep losing weight at the same rate as before.

>>38401783
My TDEE was 2350 at 205,now it's 2248 according to my calculator. Shouldn't 1550/day still be more than enough? I'm worried about my energy levels if I cut more.

I always feel like puking on back day. It's so bad that I have to skip lower back extensions, only do 3 sets max and never go to failure on my last set. I'm fine during every other workout. what is this? why can't I just train my back like a normal human being?

>>38401864
If you were cutting at 1550 at 205, you should drop to 1450 according to your calculator. I'd try for a few weeks and see if you don't feel too tired.
You may also be retaining water and that's why your weight isn't going down anymore.

>>38401910
Retaining water for 2 months though?

I had been doing Stronglifts 5x5 for two months when I impinged my right shoulder. I've taken ~3 weeks off already, and it's beginning to feel back to normal. I'm going to do 2 weeks of PT (I found a shoulder impingement exercises PDF online) starting in a week (been doing stretches in this off time)

I was hoping to get advice on how to not injure my shoulder again when doing bench/OHP. I think I may have to switch to a different program like PPL (I don't think I can do bench/OHP 2x a week without risk of re-injury)
I read on /fit/ before the importance of arching your back and keeping elbows in on benchpress to prevent shoulder injury, I was wondering if any anons had similar tips on form

Does anyone know a good pre-workout stretch/routine for warming up shoulders / preventing injury? I had been doing the Agile 8 before every workout before

Any advice on injury prevention / routine / form etc pertinent is much appreciated

>>38402258
Practice good form, don't ego lift, don't go sonic fast, take your time with breaks in between sets 3-5min breaks in between compound sets, I personally rest atleast 5min between a set.

Do your stretches, go easy on shoulders, if you feel slightest pain stop and do another workout, take anti inflammatory drug for should pain/impingment, most important being getting atleast 9 hours of sleep and standing/sitting down with proper upright posture, don't roll your shoulders forward.

Keep your shoulders tucked in, lift going vertical only as much as possible, keep your core and ass tight, SLEEP.

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/fit/ please help I'm really scared and it's the middle of the night, not sure who else to ask.

I worked out today and since then I have been feeling my pulse in my gut. I can also see it. I also feel like my gut is really bloated and keeps getting bigger. I have no pain or anything, but when I google I only get aortic aneurism horror stories.

Am I retarded or should I call a doctor?

>>38402355
>Am I retarded or should I call a doctor?
both

>>38402347
I really had been focusing on form, I started my lifts much lower beyond my strength so I could really strive for perfect form. I was taking 4-5 minute breaks between sets too

I think my posture being bad contributed big time, I slouched and rolled my shoulders forward. I've been unable to sleep on my side since the injury, been sleeping at no angle on my back since.

When you say keep your shoulders tucked in do you mean on the bench pull your shoulders down towards your waist? Should the bar be going straight up and down above my nipples?

>>38402383

Thanks. I can't really afford to call 911 for something that could just be anxiety, and everything else is closed at night.

>>38395175
is espresso just as good?
i've also been taking modafinil as well

>>38402406
>When you say keep your shoulders tucked in do you mean on the bench pull your shoulders down towards your waist? Should the bar be going straight up and down above my nipples?
>When you say keep your shoulders tucked in do you mean on the bench pull your shoulders down towards your waist?
I meant keep your arms tucked in when doing bench or OHP, my bad, didn't mean to type shoulders since your shoulders are already tucked in at all times, if they weren't you would have bigger problems.
>Should the bar be going straight up and down above my nipples?
Yes, straight up and down means the least distance, so it is easier on your shoulders, so yes, and yes again straight up and down above your nipples.


>>38402509
Espresso, you can't accurately measure how much caffeine is in 1 unit/cup of espresso, I'd rather take it in pill form, like this http://www.bulksupplements.com/caffeine-capsules-anhydrous.html, the purest caffeine there is.

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>>38402509
Also you could try getting your hands on some DNP as well to help in weight lost/diet.

http://www.musclechemistry.com/upload/bodybuilding-steroid-and-training-articles/67065-dnp-fat-loss-dnp-cycle-dosages.html

You should read this though if you plan to, and personally i would start off with 50mg of it, buts thats only if you arn't worried about the side effects.

>always had kind of a big butt
>cut
>15% bf
>butt is still the same as before, didn't change at all
>now looks oddly out of proportion if you look at it
halp
how do I get rid of that shit

>>38402892
Keep the butt, post pics of it now, and we here at /fit/ will judge your ass if it's ass enough.

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guess this counts as mental /fit/ness..

anyone have experience taking St. John's Wort?

i'm pretty much depressed i think... going by what a CBTherapist worked out with me.

I just started taking it (300mg TID, going off the bottle). When should i expect an effect (if any?)

also.. will it help with premature ejac? i've heard the effects are similar to an SSRI but i'm sure the mechanisms aren't identical. one can hope

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>>38402940
>will it help with premature ejac
If you need help with that, then follow what pic related says

>>38400959
Try increasing the weight if possible, so instead of 4x12 extensions you can do 3x5 or 4x8 atleast.

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I'm new to lifting, starting monday. How do I know which weight to start with in lbs and how often should I increase it?

>>38403039
Start with the bar on everything, progress by adding 5lbs to each workout after that

>>38403000
that appears to deal exclusively with load production

>>38403058
I should mention that I'm not totally new to lifting, I lifted throughout Senior year of highschool but haven't lifted in about 2 years. I'm still pretty strong, and have decent form. Is it still recommended I start with the bar or should I jump into something higher? I would imagine the progress would be really slow in that case, as my bar only weights like 30 pounds. I would be lifting like 35 pounds a session for all exercises.

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I'm looking to drop some weight over the nezt 2 months of so. Prolly around 15 lbs, ideally. I've already lost so weight so I know how to do it. But I've never used an EC(A) stack while cutting.

Does doing some sort of stack help or is it not really that useful?

>>38403166
if that's the case then just start off where you feel enough of a challenge weight wise, only you know where your gains are, yah don't start off with bar then.

>>38403299
In a similar vein, will albuterol and test help? Like a cruise level of sust250 a week and 3*4mg alb a day?

>>38400974
>>38401220
>>38401267
>>38401634
>>38401783
>>38401864
>>38401910
>>38402188
bumping this, can finally post a pic now that I'm home.

Have I progressed at all? I'm fucking sick of being at this plateau.

my bathroom scale keeps spitting out different numbers. can I trust it anymore?

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>>38403591
goddammit I'm stupid

here's pic

have I progressed?

>>38403639
Are you trying to gain muscle or lose fat? If it's the former we wont be able to tell, if it's the latter...not nearly as much progress as you could have made has been made.

>>38403740
the latter and exactly what I was afraid of. I feel like I'll never beat this plateau...won't bother reposting but reading up the convo will show you my situation.

260lbs. 5 foot 6. Im currently doing 20 mins on exercise bike, ive got dumbbells but no idea what im doing. Increadibly unfit.
Food wise - half cup oatmeal with half cup water and half cup semi skimmed milk for breakfast
Lunch is 2 slices wholemeal bread, 2 thin slices of chicken or ham and a handful of baby spinnach.
Dinner consists of random stuff thats cooked for me but ill be switching to rice n chicken only.

Any tips for a guy who struggles to run longer than 2 mins and needs to get this weight gone?

Bumping for >>38398129

dp fat burners wrok?which are recomended?im doing 3 days of lifting +2 of swimming

>>38404126
no

Im cutting right now,so i will ask if i should lift,do cardio or do nothing

>>38393784
How long should a workout last? I have read all this stuff about it being bad if it lasts more than an hour and a half. is that true?

My friends keep telling me I'm skinny, the last to girls I dated called me fat. I assumed that I was fat because friends would be less honest. But, my therapist was really surprised when I called myself fat, she was actually speechless for a few minutes. Am I fat? I'm 186 and 6'3", and I have been lifting for months. I'm so confused :(

>>38404446
Post pic, we can't tell by numbers alone.

>>38404260
Lift weights and do cardio. In that order.
Focus more on the weights though and do cardio how ever much you feel like, just get it in. Like lift 4 days a week and do cardio the other two. Or even every day you lift do 10-15 mins on a treadmill afterwards. Shit adds up. Lifting while cutting is gonna help you to not look like shit when you're at your goal weight and helps burn more calories. Cardio is good for ur heart and overall health and helps burn more cals too.

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1 - How can I lower my voice, will boosting my test or any other way to that?

2 - Is green tea and/or coffee a good thing to drink when either on a cut or while bulking? What are the pros and cons?

3 - How do you use adderall to your advantage? Any tips on using it during a cut to make the most of it?

4 - How much more effective is jogging or running than walking? Is an extra 1 hour walk a day actually beneficial or is that just trash?

5 - If you could go back in time and give yourself advice before your /fit/ journey, what would you tell yourself?

I've been trying to lose weight and I've been successful losing around 20 pounds, but the problem is currently, even though I'm eating less than 1500 calories and working out, I'm not losing weight anymore

the question is why am I not losing weight? most of the time I eat less than 1500 but I've been lifting weights and I have notice gains, is there a correlation?

6'1 304 pounds

>>38405184
you either suck at counting or 1500 is actually your tdee
in any case: eat less

>>38404770
Your voice is 100% genetic, you can't change it.

Green Tea and coffee are both great options, though water is better. Caffeine generally is known to help suppress hunger so a lot of people swear by caffeine pills.

don't know about adderall

look up C25K, just jogging is too intense for most people at first and walking doesn't get your heartrate up.

I would tell myself that I'd be asking "what I'd do wrong" a lot more than I'd say "I did great!"

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>>38406166
I'm not counting wrong

this is like an average day for me, and I looked at my TDEE, it's 3,763
calories per day

I eat a lot less than that

Is the "not eating enough fat store thing" real?

>>38405184
how long has it been since you last measured? How long have you been stalling?

When you lose body fat, do you piss it out or poop it out?

>>38406236
>how long has it been since you last measured?
measured my weight? today a few hours ago

How long have you been stalling?
like 2 weeks

>>38393784
Been lifting for a while and I'm getting to that point where diet and sups might actually really matter
>knees fucked up from heavy squatz
>at that age where things can fall apart if I'm not careful

How do I keep my knees healthy and still go up on squat and keep my cardio intact? Help me brothers

How do I make/keep gains while suffering from sleeplessness? Do I simply take a week or two off whilst I fix my sleep pattern?

>>38406052

>>38406231
>>38406250
>my TDEE is 3763
STOP USING EXERCISE CALCULATORS, ESPECIALLY IF YOU'RE OBESE

Jesus christ every thread there's one of you.

You always, ALWAYS, use "sedentary" as your activity level when you're cutting, especially when you're fat. Your TDEE is 2913, not 3763. I can assure you you're not burning 1000 extra calories in a day.

As of right now, you're eating only a little over 100 calories under your TDEE. that's barely 1/7 pound per week.

Cut calories to 1900/day. Don't weight daily. Two weeks doesn't mean anything, a month-long plateau is something. Cut all extra sugar out of your diet, including coffee creamer, soda, and any and all candy.

>>38406249
Why do you ask? Truth be told, I do not know, and kind of want to know. I peed a lot when I was cutting.

>>38406249
Neither, I think your body uses it as energy instead of the calories you ingest

>>38406280
>i know you guys think its shit though.
you've fallen for the "SS is a meme" meme. Starting Strength is an excellent beginner program that has worked countless times.

>>38406293
So if you dont eat anything for 2 months, you dont poop or pee, but you lose weight? How does your weight escape?

>>38406231
i dont care dude, just eat less
if 1500 is not working for you try 1200, if that still doesnt work try 900 and so on, Just. Eat. Less
let me repeat that last part because you are dense as a brick

E A T
A
T

F U C K I N G
U
C
K
I
N
G

L E S S
E
S
S

F A T A S S
A
T
A
S
S

>>38406284
>You always, ALWAYS, use "sedentary" as your activity level when you're cutting, especially when you're fat. Your TDEE is 2913, not 3763. I can assure you you're not burning 1000 extra calories in a day.
I get that

>Cut calories to 1900/day.
I eat a lot less that that though, 1500 is my goal and I very rarely even meet that

>Two weeks doesn't mean anything, a month-long plateau is something. Cut all extra sugar out of your diet, including coffee creamer, soda, and any and all candy.

okay, I only drink water and coffee though, I can stop drinking coffee

>>38406311
thank you anon, I'll start with that

>>38401635
Some people <100g/day
most people <50g/day
all people <20g/day

>>38406320
alright I get that, but it just confuses me with the TDEE stuff or whatever, I exercise often and I eat a lot less calories than what it says I should

plateau shouldnt really exist for me mathematically

I dont know anything about heath, that just how I go about understanding it

I'm just trying to better my health, but there is so much information out there, most are wrong and made up and contradict each other often

>>38402258
shrug at the top of OHP

>>38406338
don't go over an 1000 calorie deficit. That's too much. Eat 1900 a day and you will be losing weight fast, and give it more than two weeks.

>>38406231
Have you tried a refeed day?

>>38406404
I dont know what that is

>>38406389
I dont understand this, you ask me to eat 1900 a day to lose weight and I eat 1500 or less a day already

>>38406423
>I dont know what that is

Cheat meal/day basically. When was the last time you went over your daily caloric budget?

Hey /fit/, due to financial reasons I want from 197 pounds to 164 pounds; living on nothing but Reduced Fat Wheat Thins and water for about 5 months now. I've also been taking a multivitamin everyday.

Not flabby, I've always had a little belly chub but not tons of loose skin.

Anyways, my question is this:

What can I do to get /fit/ without access to a lot of high protein food? I don't care about getting big or bulking up; just toning up and tight up the flabby skin I do have.

I have: 2 x 25 dumbells, a 20/25 pound kettle bell and some Radio-Core machine my mother got for me (kek).

Any help would be great guys, I read the wiki but the food situation makes things complicated since I need that protein.

I could buy supplements but I wanted to ask you guys first.

>>38406423
You're not listening, so do me a favor and actually read this part: It is not safe, no matter how fat you are, to eat over an 1000 calorie deficit. You're still going to be losing weight like crazy at 1900 calories. I mean christ that's like 7000 calories a week burned just by existing. Add in light exercise like walking or weight-lifting and you could burn even faster.

>>38406445
>>38406456

>When was the last time you went over your daily caloric budget?
about a month ago

see this stuff right here is what I dislike about health, there is so much stuff that conflict with each other, mathmatically, I eat a lot less than what I should and I should burn fat and eating even less would make more sense, like this anon here said [>>38406320]

now I am to eat more than what I do now to lose weight?

>>38406446
Without protein you can't grow muscle: As simple as that.

What do you have access to? A grill? Kitchen? Microwave? This can alter the way you eat in an enormous way.

Most people would recommend protein powder as the cheapest way to get it into their system. Though Optimum Nutrition's brand of Whey Isolate is probably the highest recommended here, it's a little pricey at $60 for 5 pounds. MyProtein is a lot more competitive and has sales where you can get 4 and a half pounds for 40 bucks.

Those weights likely aren't going to get you very far, though you could always do bodyweight exercises. Again, these won't get you far, but it's better than nothing.

>>38406483

Yeah I have access to all of those kitchen things.

I'm not like $0 broke, I've just been living very spartan to get back on my feet financially; I have the money for Optimum Nutrition's brand of Whey Isolate.

I guess I could get the supplements and then the wiki would apply more to me; just haven't had extra income until now.

>>38406469
the anon telling you to eat less is being a dick, more or less calling you a liar and saying you're eating more than you think you are.

Do you weigh and measure everything you eat? For example: You have one of your entries as "Beef: 1 Cup" which is a useless metric. You don't measure meat by volume, you measure it by weight. And what kind of beef? How was it cooked? I suspect you don't calculate calories as well as you think you do. It also seems like your diet is very very low in protein aside from your chicken and "beef".

When you weight yourself, do you do it in the same conditions? Have you eaten or drank anything that day? Taken your morning shit? How often do you weigh?

Finally, I'll repeat myself. Though it makes sense on paper, it's not safe to suddenly be eating only half of what your body usually burns. You'll start to burn out, it will fuck with your metabolism. Even for obese patients, it is not recommended to eat at over an 1000 calorie deficit.

I'm telling you man, eat at 1900. And make sure you're measuring your food properly! I see a lot of empty calories (corn flakes, added sugar, cream) on your diet.

>>38406507
Well, first thing I'll say is that without heavier weights you're not going to be seeing much progress. What kind of budget are you working with? Are you renting? Can you afford a home gym?

>>38406531
>Do you weigh and measure everything you eat? For example: You have one of your entries as "Beef: 1 Cup" which is a useless metric. You don't measure meat by volume, you measure it by weight. And what kind of beef? How was it cooked? I suspect you don't calculate calories as well as you think you do. It also seems like your diet is very very low in protein aside from your chicken and "beef".
it was Rice-A-ronie, beef flavor, dunno why the app just says beef

>When you weight yourself, do you do it in the same conditions? Have you eaten or drank anything that day? Taken your morning shit? How often do you weigh?
I just wake up and do it every morning before I shower, I dont shit every day

>I'm telling you man, eat at 1900. And make sure you're measuring your food properly! I see a lot of empty calories (corn flakes, added sugar, cream) on your diet.

This isnt sudden, I been doing it for a while and lost 20 pounds, I dont add any sugar to my cereal and I do only put 2 cream and sugar in my coffee

I sure you are right, it's just that what I was doing was working and recently it hasnt

>>38406469
Try having a cheat day to reset your glycogen and shit and then going back to your cut.

https://www.youtube.com/watch?v=el0JH3hEY78

>>38406538

$300 a month after expenses + $120 in food stamps; on long term disability (won't affect me physically at all).

Home gym? No.

It'd have to be a cheap one that I build piece by piece.

>>38397713
Weighted dips

>>38406563
I watched the video had some good information, but I want to lose weight as fast and efficient as I can and the video said it was optional

>>38406556
It's only been two weeks, that's not a very long time to be "stuck".

>I just wake up and do it every morning before I shower, I dont shit every day
You have shit in you every day. If you weigh before taking a crap, it's very possible that you have a pound or two of poop inside you. Also, stop measuring daily. Weight fluctuates so much that it's not surprising to see you up 3 pounds one week Once a week is more than enough.

And stop eating that boxed processed shit. Start making meals from scratch.

>>38406735
alright that's fair, I've been planning on preparing my meals every week and I will give it more time between weighing

While working out yesterday, my shoulder started clicking when raising my arm, and now there's this pinched feeling in there, right around where my collarbone ends and my shoulder begins.

I worked out again today and it came back. It's preventing me from going full strength.

What do I do?

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>>38406566
>66
WITNESSED

$300 a month after expenses is pretty decent. 120 for groceries is a little slim, but wholly manageable. Chicken is a must and it's really cheap. You can easily indulge on cheap online protein and other foods you can easily buy in bulk on the cheap like rice, oats, and milk. Nuts are a little pricey but are extremely calorie dense and great snacks. That also should be way more than enough to join a gym.

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>>38406777

>777
WITNESSED!

Thanks for the advice, I really appreciate it.

Been a rough couple of months and I'm still getting my head back in the game but I think getting out, working towards a goal and seeing the progress will help me a lot.

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>>38406777
FUCKING TRIPS

>>38406249
You actually breathe it out.

>>38406446
Find a way to buy high protein food.

>>38406507
Most supplements are crap.

How come everyone on /fit/ is so nice in comparison to the other boards?