QTDDTOT

>>38416340
1. Are compression shorts worth getting? I've got big legs and butt if it matters and squat heavy

2. There's a new fancy japanese restaurant, it seems it's mostly sushi and other weird asian shit
is this food any good? never ate before

I found a whole-wheat bread with a supermarket with 30 g of protein per slice.

For someone who is always looking for a new protein source, this came off as a surprise to me.

Is this legit?

>>38416460
Brand? Or try finding it on MFP?

>>38416460
>30g per slice

either it's a typo they made or you're checking the carbs or something

File: IMG20160823084000.jpg (2MB, 2448x3264px) Image search: [Google]

2MB, 2448x3264px

>>38416535
MFP says it has 30 g of protein too.

>>38416542
No, it is protein.

>>38416451
1. Iunno dude if you like them then wear them, fuck it

2. Sushi and sashimi is pretty dank. Not for everyone though. I'd imagine it's relatively expensive to eat there, but doesn't hurt to try it

>>38416607
what the fuck. that's fishy as fuck, got a link?

guys, 1st time running, did 5k in ~35 minutes, how shitty is that time?

I used to swim, did about 6 months twice a week but I don't really like it so I tried running in the street instead.

>>38416627
they seem comfy af but i'm afraid of that shit showing a bulge in public

>>38416627
It has no brand name, it is produced by the grocery's bakery or something. It has high protein fiber as one of the ingredients. So no link, sorry.

Although I looked up "high protein whole wheat bread" on Google and found there are really breads with 30 g of protein being sold out there. I still have to verify though.

>>38416607
All that protein in bread for 125 calories? My ass.

>>38416686
>>38416706

Yeah, with 4 calories/gram of protein that shit just doesn't seem right

>>38416670
for a 5k? pretty shitty. For 1st time running a 5k? not bad.

>>38416607
20g of carbs=80 calories
30g of protein= 120 calories
2g of fat = 18 calories
1 slice of bread = at least 218 calores
125 calories MY ASS

>>38416676
Compression shorts under regular shorts are a thing. I mean if I personally saw someone just wearing compression shorts at the gym, I'd probably think it's a little weird but not care very much afterward.

>>38416670
I mean you gotta start somewhere right? As long as you progress from there then fuck it. My first 5k was like 40 minutes. Within a year, under 30 minutes. Eventually got up to sub-18 minutes

>gave up on running when college came around though

>>38416804
>I mean if I personally saw someone just wearing compression shorts at the gym, I'd probably think it's a little weird
tbqh, since I have a home gym i just lift in my boxers. Fucking feels great man

>>38416799
Yeah, that's what I tought. Considering bread normmally has 100 - 150 cals/slice, something put me off.

Ah well, back to the drawing board. Gotta scrounge for more protein-rich foods.

Thanks guys.

Which would be better for pressing/bench pressing strength?

Reverse close grip bench press or chest dips?
I can't bench with a prone grip because of a torn labrum.

File: 20150418_102937.jpg (2MB, 3264x2448px) Image search: [Google]

2MB, 3264x2448px

I only use preworkout on max days and competitions, so I use it like 5 times a year. The one I got has expired, it's it still any good? I really don't want to buy a new one just to not even use most of it before it's expiration date.

in 11 days I need to look as good as I can topless.

I've been eating a caloric deficit for the past 2 weeks, and lifting + HIIT, and I'm almost at ottermode.

Is there anything I can do with my remaining 11 days to shred bodyfat?

>>38416904
take a 1.5x dose and see if you feel the effect.

File: images.jpg (7KB, 282x178px) Image search: [Google]

7KB, 282x178px

how do I into boxing, fit?
does running long distances really help you in the ring? what are some techniques to help my footwork?

>>38416915
>drink a lot of water
>cut most to all carbs
>reduce salt intake
>do high rep isolation exercises to failure targeting the muscles you want to emphasis, especially the day before or of you want to look good topless.

how much caffeine should I be taking? I weight 72kg and I'm 177cm tall if it matters

>>38416941
Thanks m8!

Why would drinking lots of water help?
Also why salt?

>>38416939
>join a boxing gym
>get a boxing coach
>yes cardio helps out a lot, a shit ton
>your coach will tell you about what techniques help

>>38416944
just enough that you feel the effect. You don't want your body to get used to it. No more than two cups a day's worth.

>>38416920
I used to take 2 scoops, it was methylrush. Honestly I never really felt it that much. Is C4 any good?

>>38416961
there's this weird thing that happens when you drink a bunch of water where instead of your body retaining it, it starts pushing it out so you're not bloated. Same for salt, it makes you retain water.

>>38416860
If you have a torn labrum dips are probably a terrible idea.

>>38416915
Fast for 9 days, refeed with carb and protein and train for the last 2

>>38416971
I don't know, I use the ON brand one. I can feel my arms tingle with just one scoop but then again I don't drink any other caffeine. I assume they're all pretty mcuh teh same though, just caffeine and random stuff, caffeine being the main selling point.

>>38416989
n-not eat for 9 days?

>>38417012
Fastest way to lose!

https://www.youtube.com/watch?v=ETkwZIi3R7w

>>38417012
that's stupid advice, don't do it.

Situps or crunches for someone who's underweight? Or are they interchangeable?

>>38416964
well I only take it when I lift
its those capsules for those coffee machines

usually take one that has 140mg but today I only had weaker coffee so I took two of 80mg and holy shit I got hyped

>>38416451
>1. Are compression shorts worth getting? I've got big legs and butt if it matters and squat heavy

"Compression shorts" has several different meanings.

Nike, Eastbay, Under Armour tier are cheap, good underwear, could be worn as an outer garment depending on how many fucks you give, prevent your thighs from chafing and make it easy to judge squat depth and positions in the classic lifts but otherwise are not terribly useful.

Virus, 2XU, etc., are pretty much worthless as far as I can tell--don't do anything Nike, etc., don't and cost 2-5x as much.

Rehband warm pants are made of neoprene, about as expensive as Virus, very comfy, very warm, very supportive. Not mandatory at all (unless maybe you have a history of groin strains?) but very nice.

>>38416860
>torn labrum
that's gonna be a problem and you're probably gonna want to get it fixed. Maybe close-grip floor pressing.

>>38417047
same shit. What does you being underweight matter? You should be doing weight situps tbqh

>>38417061
was talking about those like the chinese oly lifters use

>>38416989
Dips don't seem to bother my bum shoulder.
Probably torn in different places.
It only hurts when I bench press with a normal grip, possibly neutral as well.

>>38417084
Yeah. Comfy, easy to judge technique if on video or being coached, that's it.

https://youtu.be/4hpjy8fdKag

Can I get a form check please /fit/? I dead lift hook grip and when it gets heavy I kinda have some upper back rounding. I'm wondering if it's too much or I'm worrying about nothing. It doesn't hurt at all when I deadlift and doesn't drain me so much considering I've making sufficient progress with it and other lifts eating at maintenance. Also I'm 5'6 150 lbs. I know, I'll never learn.

>>38417119
How'd you get this labrum tear diagnosed exactly?

File: 5371615+_c6cf159840bff672994a2e9c6bfea0f7.jpg (32KB, 558x480px) Image search: [Google]

32KB, 558x480px

>>38416340
Are growth hormone SARMS a scam/meme? I'm 18 and looking into maybe trying mk 677 in the winter. I figure if it gives a gh gut I can wear a sweater anyways..

>>38417146
http://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/19833-deadlift-starting-position-critique.html#post182468


Don't look up.

I am a 250 pound (obviously) obese 23 year old who has just started lifting again for the first time since the end of high school football. I'm trying to do it the way my old coaches would - max out, then 3x10@70, etc for the next month or so before maxing out again- but my mother is concerned that it may be too much. I would write this off as just a mother being a mother, but seeing as I "maxed out" my squat at 300 pounds (I actually just ran out of plates), I'm wondering if she may be right.

Should I just keep doing what I'm doing, or should I slow down? I'm sore at the moment, that goes without saying, but I was sore back then too.

>>38416340
how do you break a stall on ohp? this is my third time deloading and the weight isn't that big either. pls help

>>38417061
>>torn labrum
>that's gonna be a problem and you're probably gonna want to get it fixed. Maybe close-grip floor pressing.

I was told that because of the location of the tear surgery wouldn't help. Which I will be getting a second opinion on because the healthcare system where I live isn't the greatest.

I can reverse grip bench press, wider than shoulder width or close grip just fine. Bodyweight dips don't bother me either.
>>38417155
I tore it while incline DB pressing and because of shit form and rushing, my left arm extended backwards well past it's range of motion. Though something else must have happened sometime before, because the doctor said it was strange that it was torn in the way that it was.

I went to an ortho, they took some images and told/showed me the results.

>>38417179
You don't in any real sense have a max if you haven't been training for two years, and you're probably not coordinated enough to safely attempt a near-limit weight. I don't know what running out of plates has to do with anything. I'd suggest that you work up from the bar in 20-50 lb jumps until you feel like another jump would result in a significant reduction in bar speed. Do the rest of your sets at that weight and add 5 lbs (and adjust your warmup accordingly, since you know what you're going to hit for your work sets and don't need to fumble around looking for the right weight) next time, and so on.

>I'd also suggest reading Starting Strength

>>38417191
don't deload

focus on being explosive from the bottom

do more volume

>>38417202
Well, if it doesn't bother you, why are you asking us if you can do it?

Also, were these images from an MRI? Or an x-ray?

>>38416340
My main problem is that I run out of breath on most of my lifts before my muscles give out (especially on big lifts like squts and diddlys)

should I do cardio or what?

>>38417028
watching the video. very interesting

File: 8-22-16 side.png (143KB, 168x393px) Image search: [Google]

143KB, 168x393px

Should I be worried about the weird amount of belly fat and the way it hangs on me? I think I'm still pretty skinny, but I don't think I'm as severely skinny-fat as many of the pictures I've seen.

>5'9"
>144 lbs
>2500 calories while lifting.

Hard to say for sure because I haven't been tracking my weight for long, but I think I've gained 0.5-1 lbs a week for about a month.

I've only been lifting for a month, too, so I'd imagine even if I ate at a slight deficit I would still make gains. I'm tempted to go ahead and try a cut for awhile to see if I can get the belly fat to be a bit less weird looking before going back to slow bulking. But what the fuck do I know, I'm aware that might be a dumb idea, just not sure what to do.

So should I consider cutting to a slightly better bf% or will I fill out and look a bit less weird the more I continue lifting and eating at a surplus

>>38417217
>I'd suggest that you work up from the bar in 20-50 lb jumps until you feel like another jump would result in a significant reduction in bar speed.

Begging your pardon, but how is that different from a traditional one rep max? Or is that a safety precaution for newcomers since throwing them a bar and saying "just guess" is a recipe for disaster?

File: 1469296019724.gif (263KB, 480x479px) Image search: [Google]

263KB, 480x479px

Would 60 minutes of cardio a day + less eating be sufficient enough to lose significant amounts of weight?

I'm not overweight by any means, I just want to get rid of some pesky fat and hopefully make my abs more prevalent

Hey guys I want to bulk but Wen I do I just don't feel hungry. Is there any way I can feel more hungry wen bulking

>>38417310
A 1RM is going to move a lot more slowly than the empty bar. A LOT more slowly. First day's work set weight should not.

>>38417341
Whoops. Well, good to know that for when I start arms tomorrow.

>>38417230
I'm just asking for input on what translates better to pressing.
An x-ray. Torn at it's inferior and posterior aspect.

>>38417317
Yes but lift too. Heavy lifting actually burns calories too. Wen I was cutting i eat around 2000 calories did 45 min cardio and lots of lifting

>>38417372
p sure you'd want an mri to see soft tissue damage my dude

reverse grip bench more specific, dips easier to do more total volume. do both as pain permits I guess.

>>38417317
>less eating
this alone would be enough.

Will Senpai notice me

>>38417463
never

>>38417033
I just watched the video and I am convinced it isn't stupid advice. Can you argue your side?

File: 1471721996846.jpg (14KB, 488x301px) Image search: [Google]

14KB, 488x301px

>>38417482

I'm literally just starting and what exercises/stretches can I do to ensure I have flexibility and good squatting form?

Focus strength on back or in core while doing pushups

How do I git gud squat form if I work out alone?
I've had bad posture all my life (head forward, ass out) so I think that definitely affects my squat ability.

>>38417496
I just watched the video and I am convinced it is stupid advice. Can you argue your side?

Tore an abdominal erector muscle on Friday. When the fuck can I work out again? How much should I deload? My last workout was last Tuesday, so if I try tomorrow, 10 lbs?

>>38417176
Thanks anon

Been at the same weight for overhead presses even though my squats/deadlifts/rows have been steadily improving. Tried taking a break, lowering weight and doing more sets, nothing seems to be working. What do I do?

>>38417607
form
tighten your core and butt as well

>>38417232
Dumb question, but you're not holding your breath, are you?

>>38417248
Anyone?

>>38416340
What are the best testosterone supplements?

>>38417828
TRT

Anyone know a good bodyweight routine? I've got a pullup bar but that's it.

Is chocolate after a workout actually helpful or is it a meme?

>>38417896
its a meme

there's no window or magic garbage

File: 1471613604558.jpg (143KB, 640x1920px) Image search: [Google]

143KB, 640x1920px

I recently bought a pair of dumbbells i need some upper body routines can any homie help me here

>>38417896
There are good things to eat post-workout, just google for a bit. Compare those things to eating chocolate after a workout. Think about that; it's not like chocolate has fantastic properties that make it vastly superior to other post-workout foods/drinks/nutrients/whatever.

tl;dr it's more or less a meme

>>38417896
Most nutrient timing is a meme desu

Is there any afk forearm dumbell exercise i can do while I Netflix?

>>38418251
put out an ad on craigslist asking for a large dicked strapping guy to netflix and chill with, get two guys to show up, sit between them and jerked them off.

File: 1461556893666.jpg (81KB, 504x620px) Image search: [Google]

81KB, 504x620px

How do you guys find the willpower to eat less food when trying to drop weight?

Here's how my day's go:

>I'm gonna make myself do better today
>First half of the day goes great eat the correct amount
>SUDDENLY THE SECOND HALF FEEL LIKE I HAVEN'T EATEN OR DRANK IN YEARS
>MUST CONSUME EVERYTHING

>>38418346
do this
>go all day without eating until like 4pm
>eat half your calorie budget
>wait a few hours, eat the other half
>go to sleep
>start all over.

>>38418346
this sometimes happens to me at night, I'll eat a normal meal and feel really full, spend the entire day not hungry and then randomly feel like eating whatever I grab

just have will power, and throw your lower kcal meals to earlier in the day

>tfw just eat 200g of chicken with some veggies
>basically around 300kcals
>can stuff myself with a nice dessert

>>38418346
i use the chemical jew

Anyone have that /fit/izens guide to homemade protein bars, it's only like five ingredients but I cannot find it anywhere. Sitting at 208, looking to bulk over winter

>work in construction
>losing 1-2 hours every night to after work nap
How can I stop this? I pass out just sitting down for a few minutes sometimes.

File: 20160822_202208.jpg (901KB, 1151x1485px) Image search: [Google]

901KB, 1151x1485px

Whats specifically wrong with my midsection/chest? I thought that it might fix itself if I kept loosing weight, but it's only looking worse. There's a huge dip in between my pecs, and my abdominal area looks lumpy and small. What's wrong with it, and can it be fixed? Or am I just worrying too much?

>>38418420
don't sit down. Do something until it's time to go to bed. Or drink coffee.

>>38418425
>Whats specifically wrong with my midsection/chest?
shit genetics. Nothing personelle kid

>>38417174
Sick reply guys

>>38418461
I'm actually quitting coffee, or at least reducing it just casual, meet a friend for coffee, kind of thing because naps, faps, cafs are the things I have least self control over.

I always say to myself while walking home right up until the door, don't sit, don't sit and then it's like I'm waking up an hour later groggy as fuck.

Has anybody on /fit/ joined the US military? How is it? I'm applying to college this year (18 year old HS senior) and I'm thinking about the military to help with tuition

Starting my first day at a gym for the first time in years tomorrow. Anytime Fitness, so they have free weights and barbells. I'm on a cut (289, down from 313), so I know cardio should be my big focus. But where do you recommend I start exercise-wise to get myself re-integrated into the spirt of the LIFT?

>>38418581
a. stop talking like a faggot
b. do SS or any other beginner strength program

Is it achievable to go bearmode with just bodyweight fitnesd?

>>38418663
"no"

I'm currently doing candito's lp strength/hypertrophy routine and wanted to know, if I were to change monday to a rest day and sunday to a workout day would it affect my gains? I just started school and the schedule I got makes it hard to workout on mondays. For reference here is what I'm would normally do (sunday would replace monday in my new routine):

>Monday
Squat 3x6
Deadlift 2x6
Leg Press 3x10
Lying Leg Curl Machine 3x10

>Tuesday
Bench Press 3x6
Barbell Row 3x6
Ohp 2x6
Pull Up 3x6
Close Grip Bench Press 3x8
Incline Bench Press 3x8

>Thursday
Squat 5x8
Sumo Deadlift 3x8
Lying Leg Curl 3x12
Standing Calf Raise Machine 5x15
Leg Press 4x10
Seated Calf Raise Machine 4x12

>Friday
Dumbbell Bench Press 4x8
Incline Dumbbell Press 4x8
Dumbbell Row 4x8
Seated Dumbbell Press 3x10
Chin up 4x8
Ez Bar Curl 3x10
Lateral Dumbbell Raise 4x12
Shrugs 4x12

>>38418667
What about with dumbell excersises in the routine

>>38418709
Deadlifts are necessary to achieve bearmode unless your try deaflifting dumbbell it'll be hard

File: image.jpg (107KB, 720x960px) Image search: [Google]

107KB, 720x960px

>>38418346
Medfag here. Why eat less food? Everyone knows that eating more sugar causes the body to produce more heat, and thus burn more energy.

In fact, the term "sugar high" was coined to describe the feeling experienced when all that excess energy burn causes vaporization of sugar gases. These gases travel to the brain causing a state of euphoria.

Should I continue to bulk or cut? Eating a 2600kcal currently. I read the sticky and it says I should cut to 8-12% Body fat before staring a bulk, but my lifts are pretty bad. I've been working out for about 4 months on and off due to long vacations (really go back into it from july to present).

Height: 5'7 (170cm) -manlet :(
Weight: 155lb (70.6kg)
OHP: 70lb(32kg)x5
Bench: 145lb (66kg)x5
Squat: 215lb (98kg)x1
Deadlift: 295 (134kg)x1

>>38418758
Your lifts are shit and have nothing to do with your weight. You're just bad at lifting. You should practice the movement, and seek a level of body fat that makes you feel happy in the mirror.

i just noticed i have a beer belly, i have been doing 30 situps, pushups, squats and chair dips atleast 3x a week and 10mins of jump rope on days off, cut down on carbs and mainly eating chicken/eggs and salads, i dont count calories i just eat till i feel satsfied (usually 1 chicken breast each meal and some salad or a 6 egg fritata with salad) will this get rid of my belly and generally make me look better? im skinny but just want to be average size without a belly

>>38418959
count your calories.

How to post a webm or something of me lifting? Want to get a form check but my file is too big, 150MB+ & limit is 4 lmao

>>38419006
have you heard of this website called youtube? it lets you upload videos for other people to watch.

>>38419006
webm4retards

Could it be that scoobys bmr calculator and even the myfitnesspal thing grossly overestimate the calories needed for a cut?

I work out 4 days a week and they tell me to eat between 2200 and 2400 kcal - I am religiously tracking my calories with the app and I'm not losing weight. At least not after the first 2 weeks.

This is the first time I'm cutting. Could it be that weight loss is slower as there is more lean mass in my body? Does 2200 sound like to little of a deficit to you?

>>38419068
>I am religiously tracking my calories with the app and I'm not losing weight.

bmr calculators are garbage.

not losing weight? eat less often, or eat less. switch to 18/6 or 20/4, and if that doesn't work, reduce calories until it does.

>>38419068
don't put in an activity level. If you put in that you workout 4 days a week, it hugely overestimates how much you actually work out.

>>38417146
Anyone else?

>>38418506
Yw

Dyel here, how's my form? 175 lbs

https://www.youtube.com/watch?v=3a_64igPAVo

>>38417146
>>38419131
little bit of rounding but it looks fine, although i think you're a bit too far away from the bar and your starting position is too low, limiting your power off of the floor. your form breaks down a bit mid way through the lift and improving power off of the floor might help out with that.

i can't see what your stance/hip width are at with that angle either.

>>38419131
that's a nice round back you got there.

>>38419120
Not that poster but I have a hard time with activity level, I have a 10 hour/day physical job plus work out 3 days. I can never figure out which one to put down.

>>38419178
slow, no power off of the floor, doesn't look heavy for you at all, and i can't see grip/stance width. put some real weight on the bar and try again.

you guys need to realize that your form is not going to be the same during max effort lifts as it is with weight that's obviously not a problem for you. practicing "perfect" form with easy weight will not translate into perfect form when it's actually heavy.

Fastest way to get bench 215 -> 250. I literally don't care at all about my other lifts.

>>38419178
back seems good, but is there any reason for the mixed grip?

>>38419178
Keep your chest up. And why are you using a supinated grip?

>>38419192
put nothing. Unless you're a professional athlete, always put nothing.

>>38419235
>>38419238

I had done 2 sets previously waiting for friend to come, then did another 2 and this was my last one, I now realize I could have easily done more weight if I hadn't been fucking around for half an our

>>38419218
eat 6000 calories a day

just starting out lifting, currently 222 lb and 6'2, and pretty flabby, doing stronglifts, whats a good way to drop the bodyfat%? just eat less and do cardio?
also, a buddy is suggesting i try creatine, is that a good idea or should i save it until i'm more experienced in the gym?

>>38419267
>eat less to lose weight
>your lifts will suffer though
>creatine always.

>>38418625
A. No. Never. It's on my genes.
B. Thank you. Will definitely look into SS. Any other exercises I should look out for? Leg press? Dumbbell flys?

>>38419218
Eat/sleep more

>>38419305
>Any other exercises I should look out for? Leg press? Dumbbell flys?
fucking read SS

>>38418757
Not really less food, just less calories. It's just that I end up having a ton of calories because I suddenly grab a lot of food during dinner, or randomly remember my Grandma bought Oreos or something.

>>38419104
Doing 18/6 already.
You're probably right. I eat 3 times a day.

>>38419212
How do I increase explosiveness off the floor?

>>38419104
>>38419120
Thanks for the replies guys. I will keep my current calories for one more week and then try the whole thing again with a calorie level for a sedentary lazy slob.

>>38419367
try fast singles with rest in between with something around your 5RM.

a higher/more optimal starting position will help, or at least it helped me. hip width stance, shoulder width grip. practice/repetition helps too.

File: hqdefault.jpg (10KB, 480x360px) Image search: [Google]

10KB, 480x360px

Can I get a form check?

https://youtu.be/vbv2EplvF2U

6' 175lbs. Vid is my 3rd work set squatting 255lbs. I had some pretty bad form break towards the end, any tips or recommendations? Thanks in advance.

Any Canada fags buy from CanadianProtein before?

>>38419285
neat, thanks mang

>>38419397
Also I am 3 months into SS

>>38419397
looks fine.

>any tips

weightlifting shoes. your heels lift up a little bit.

>>38419243
Wouldn't I be burning sometihng working thouhg?

>>38419472
they grossly overestimate activity level.

Any good beginner hiit protocol?

>>38419494
Not the guy you're replying to but scooby is kinda misleading when he quotes actual hours because most people will just count the hours they work out throughout the week.

A physical therapist/ trainer I'm considering working with told me not to arch my back and push scapula together when benching because it's not 'natural'. Is he a total fraud? He seemed competent otherwise.

Creatine y/n? I initially didn't even bother looking into it because I figured I probably couldn't afford protein powder+creatine but I didn't realize how cheap that shit is.

File: only dragons allowed.png (609KB, 422x960px) Image search: [Google]

609KB, 422x960px

I just bought a pair of "agressive inline" skates, and i was thinking, would skating on my restdays, be bad for my recovery? I just love this thing, and since i have a half pipe at the side of my house, i would go everyday, but im scared about how this can fuck up gym and recovery.

>>38419494
>>38419532
Thanks, that really explains a lot.

>>38419566
active rest is a good thing. cardio is a good thing. skate that shit, motherfucker.

t. skateboarder

>>38419566
a. you look like a fag and you'll probably get beat up for it so that will affect your lifts
b. you'll probably hurt yourself and that will affect your lifts.

>>38419556
yes

How the fuck do I get out of skinnyfat mode

>>38419610
stop eating and start lifting

>>38419610
either
a. bulk
or
b. cut

and then switch

>>38417248
Bulk then cut always
Gradz on beginning your journey

>>38419626
ignore this

>>38417335
Mk 677

i went on my first after hitting 3x3 120kg on bench and reduced my calories by an approximate 600-800.

When I went back to benching I was struggling to push 105kg for 3x3.
Can it really be that severe or is it mostly a head thing?

Thanks

>>38419634
ignore this

>>38419333
Aight m8. Thanks for the the help regardless.

>>38419647
*first cut
Fuck

>>38419647
it's that severe

>>38417559
Just do body weight squats and hold them as low as you can for 1 minute at a time
It will be harder than you would guess at first
After a month you'll do it and be able to hold it forever and laugh about how hard it used to be

>>38419600
Thanks, i think i maybe should only think about eating more.

File: image.jpg (56KB, 250x250px) Image search: [Google]

56KB, 250x250px

>>38419566
You might as well put some socks on, layer some spray-oil on your floors and foot-skate around your house, pausing only to bodily hurl yourself into the fucking walls and ground intermittently.

That'll be about as good a recovery day as inline skating you idiot

>>38419556
Creatine seems to be that one thing that everyone agrees on to take.

>>38419305
>hurry my genetics make be talk like a neck beard fedora

File: 1471655990876.png (2MB, 987x915px) Image search: [Google]

2MB, 987x915px

>>38416340
I need 3200 calories to bulk. Do I eat that much on days I work out, days I don't, or both? I feel like eating bulk amounts on days you work out would give you energy as you need it but fuck if I know.

>>38419556
Just take it. It's safe, it's cheap and it works. It's not a miracle thing but if I'd estimate then I'd say I can lift on average 5% more than without it.

>>38419696
Both
Eating is more about the energy for the next workout, imagine everything you eat on your off day is helping you the next day in the gym

Never really paid attention to my diet and I've read the sticky, but I want to train with a purpose rather than dick around at the gym, so...

TL,DR: What should my macros outside of protein be on a lean bulk? I plan on 250 protein (6'3 210 currently) but dunno really what to do with fat and just figure low carb.

File: 1qf15zso1_500.jpg (135KB, 467x700px) Image search: [Google]

135KB, 467x700px

>>38417047
situps are worse for you, but crunches aint that good either, hollow body progression or come over to /BWG/ >>38419355

File: jake-dalton-sexiest-shirtless.jpg (17KB, 500x350px) Image search: [Google]

17KB, 500x350px

>>38417248
you look like me when I completely relax my abs, take a photo with your abs as tight as you can, probably bad posture senpai

>>38419632
>Bulk then cut always
Do you mean no matter your BF%?
If so, why, exactly? As a permacutting former fatty down to 17-18%. I am sick of cutting and want to believe.

>>38419733
>just figure low carb
yes

>>38419761
so i don't need to worry on fat? is there a minimum I need?

>>38419764
calories and protein take priority, the rest doesn't matter

File: 118960692.jpg (140KB, 594x398px) Image search: [Google]

140KB, 594x398px

>>38417335
nope, just gotta force eat senpai

Not bulking/cutting or anything do you guys eat when you're hungry or just do a set three meal a day

File: Kristian+Thomas+FIG+Artistic+Gymnastics+Olympic+uzRx9llbThml.jpg (36KB, 594x396px) Image search: [Google]

36KB, 594x396px

>>38417540
You mean triceps, right?

File: 8-22-16 side abs flexed.png (110KB, 155x332px) Image search: [Google]

110KB, 155x332px

>>38419748
tbqh I've felt like sucking in my gut/flexing is cheating a bit but maybe I'm just overly self conscious of the fat.

still considering the cut because worst case scenario I waste 8-10 weeks and more or less look the same; I've been a skinny marathon-running skeleton for most of my life so I wouldn't be particularly butthurt if I'm skelemode for a little while longer. Relatively sure noob gains will still carry through, maybe not as effectively but eh.

Am I just being a faggot about the fat? I'm estimating I'm at 20 bf% and figured I would cut until 15 or some shit.

File: Gym669.jpg (129KB, 319x512px) Image search: [Google]

129KB, 319x512px

>>38417573
>tore a muscle
5months at least

>>38417867
I do Foundation, /BWG/ >>38419355

>>38417896
you want carbs before workout for energy during it and protein after for muscle recovery

>>38417934
https://www.youtube.com/results?search_query=upper+body+workout+dumbbells

>>38418251
yea, hammer curls

>>38418425
shit senpai, I thought my chest insertions were bad, don't cut too much or you will look beyond shit tier

Just a really basic question about squat form.

Should i be squatting with my toes pointed straight or at 45ish degree angles, is there any difference between the two?

Is oatmeal suitable to eat in the morning for weight loss if I stay under a caloric deficit. Theoretically anything is fine for weight loss if i just stay at a deficit right?

>>38419890
yes, and more like 30 degrees. Your knees not exlpoding is the difference

File: Gymnasts-BrandonWynn-AlexNaddour.jpg (35KB, 438x350px) Image search: [Google]

35KB, 438x350px

>>38419753
if you sick of cut/bulk just maintain

>>38419799
I'm maintaining, you should eat your meals 3 times a day at a set time, for example my time:

>7.30 breakfast (half a liter of milk)
>12.00 to 12.45 lunch (depends on how long the line is)
>17.30-18.30 diner

>>38419818
flexing for body pix is retarded, but your posture will always be shit if you relax your muscles, your posture still seems shit, though, can't estimate your BF from side pick, need front as well, if I would compare you to me, then yea maybe 20%, I'm sitting around 17% and I never cut/bulk shit, just maintain forever.
what's your weight?

>>38419896
yes.

File: 8bac3c4840e8213badf3f01ee1b0f685.jpg (79KB, 736x1106px) Image search: [Google]

79KB, 736x1106px

>>38419896
theoretically you can lose weight eating fast food only, but you need your macros if you are doing some form of exercise

As far as cutting is concerned, is there a recommended bf% to stat lifting at or am I good to lift while I cut to aid fat burning and such? For the record I'm a fatty with 24% bf.

>>38419942
I should mention I'm also on a -500 cal deficit.

>>38419777
I just wanna add to that that if you're feeling overly lethargic try to adjust your diet to have a higher carb intake.

>>38419942
sub 15%

>>38419920
I'm 5'9" at 144 lbs.

Aside from my neck which is awkwardly craned down to look at my phone while I took the picture, what part of my posture specifically is shit in the side picture >>38419818

I've noticed I don't really naturally seem to have (an acceptable amount?) of lordosis and when I try to stand up straight it just looks "too straight" but can't really put my finger on what's fucked

>>38417896
It is helpful if your diet allows it. It will spike insulin massively helping greatly in any anabolic processes - given there is also protein.

File: 8-22-16 front.png (176KB, 233x408px) Image search: [Google]

176KB, 233x408px

>>38419979
Forgot pic

>>38419987
get a plunger and try to pull out your caved chest

>>38419991
are my shoulders too rounded forward or some shit or am I getting memed on

File: 1277879350188.jpg (20KB, 313x330px) Image search: [Google]

20KB, 313x330px

My bulk went too well and now im fat. No question here just bitching about my gut. Gonna cruise at maintenance for a while and see if I can recomp.

>>38419964
How many carbs do you rec on a 2500 cal 250 protein plan?

>>38416340
Hmm i do 10x10 at 100 pounds because thats all my bench goes up to. Is this bad? Is endurance lifting bad for gains?

>>38420060
>Is endurance lifting bad for gains?
yes

>>38420072
What should i do? More body weight? I dont want to spend money

>>38420089
3x5 at 105, and then at 110, and then at 115, and keep going up. Also, read the sticky.

>>38420054
I really can't tell you. Sorry- so many factors. What I would recommend is getting myfitnesspal, the app. Track your calories for a few days ACCURATELY. The app tells you how many carbs you're eating.

You can then see if you're feeling tired/good and adjust from there.

But as a reference: I'm 6', 194lb, on a 2200kcal diet and eat around 250g carbs - which is working fine for me. So I'd say around 300g for you but that's just estimation.

File: poor-posture-exercises-to-improve.jpg (53KB, 488x350px) Image search: [Google]

53KB, 488x350px

>>38419979
you would have to be in your underpants for me to judge, looks like your belly is sticking too much and shoulders rounded, yes, but just keep lifting, you can search youtube for videos on how to correct your posture

>>38419987
yea looks like 20-22% BF, that's when you have fat dripping on the side over your pants, you could try cutting to 135lbs or so, for your height 150ish should make you look decent with lower BF
https://www.google.lt/search?q=Welterweight+boxers&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiHys7d9tbOAhWBA5oKHcKbD24Q_AUICCgB&biw=1920&bih=1031

Don't worry about 'too straight' just use pic related, I've been there senpai, after having shitty posture for your whole life and then walking around with good one, feels awkward for a while, just need to get used to it

>>38420003
yea ignore fag >>38419991

>>38420120
thanks famalam much appreciated

didn't really notice how fucked my shoulders were

File: Hypertrophy-Strength-Rep-Ranges.png (42KB, 1008x1008px) Image search: [Google]

42KB, 1008x1008px

>>38420060
>>38420072

File: OLYMPICS_GREEKS_GYMNASTICS-EUR-MEN.133.jpg (372KB, 960x600px) Image search: [Google]

372KB, 960x600px

>>38420187
just do bent over rows if you have barbell, best one for fixing shoulder posture
if you only have your body, superman holds will do, 5x60s is mastery then you need to increase intensity

are push ups and sit ups good enough for building some muscle tone? I live in a small town so there isn't a gym nearby, and I don't really want to bother with buying a bunch of equipment for myself.

and, more broadly, any other tips for a guerrilla exercise regime (i.e. one that can be done anywhere, without equipment or just with whatever comes to hand)?

>>38420339
/BWG/ >>38419355

When someone says that they ohp/bench/row half a plate, does that mean 22.5+22.5+45 or just 135/2

>>38420419
bar+weight on each side, bar is usually the olympic one, 20kg and a single plate is 20kg, so half a plate is 20kg+10kg+10kg= 40kg~88lbs

File: hei.png (43KB, 290x163px) Image search: [Google]

43KB, 290x163px

>>38420455
appearantly 20kg oly bar is for women, men is 25kg

>>38420419
>When someone says that they ohp/bench/row half a plate
Do people say this? That's like saying it's your unbirthday.

I'm fairly new to the gym. I want to do a leanish bulk whilst still taking advantage of my noob gains. What's the rate at which I should gain per week? 0.5-0.75 lb?

>>38420602
500cals over your TDEE I believe

>>38420602
with complete beginner gains on a surplus, i'd say 2-3lbs a month, or .8-1lb per week

File: LadyDeskDumbbell.jpg (2MB, 4500x3000px) Image search: [Google]

2MB, 4500x3000px

I'm a 6'1 230 lb white male looking to buy a dumbbell pair to do exercises at my desk like curls and standing flies. I basically want a good idle mode exercise to do while podcasting instead of masturbating and stretching like a goof. Is 10 or 15 lbs a good starting weight or should I go 20 ?

File: adjustable.dumbbells.jpg (5KB, 225x184px) Image search: [Google]

5KB, 225x184px

>>38420690

>>38420690
>>38420700
You will never notice gains from "idle mode workouts". Get your ass to a gym and do compound lifts.

I 100% garuntee your going to get those dumbells and then never use them

>>38420700
I can't afford those
>>38420708
I just need something to occupy my hands and do something productive while sitting there. Burning a few calories and making the groceries easy to carry are worth $15~

1. Is Greyskulls a good program for weight loss and begginer gains?
2. It's in 3-days format. I want to lift 5 days a week. What should i do?
3. Is there a perfomace difference between 3 days and 5?
4. When are you good enough to make your own routines?

>>38420734
Walking down to the water cooler and staying hydrated will be healthier and burn more calories than standing flies lol

>>38420734
if you want to get stronger eventually you will need heavier DB's, you can afford 15$ but can't afford double that which will save you money along the road?
https://www.amazon.com/Giantex-Adjustable-Barbell-Workout-Dumbbell/dp/B019DM5MI0/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1471941650&sr=1-6&keywords=adjustable+dumbbells&refinements=p_36%3A1253556011

>>38420743
1. desu
2. you need recovery anon, don't be that cripple meme
3. if you rest you have more strength to lift heavier
4. when you know what you want in life

>>38420771
Dang, you actually found some affordable adjustables on Amazon. Thanks for that link anon I'm gonna give those some serious consideration !

>>38420734
Do bodyweight exercises m8. Dumbells are for women

File: max_3087494b.jpg (45KB, 620x387px) Image search: [Google]

45KB, 620x387px

>>38420795
>no pull up bar
can't work biceps without pulling movement,
senpai

>>38420783
remember that you need to eat properly, at the very least you can eat shit food as long as you get required amount of protein to repair your muscles

In my left calf, about half way down there was some pain the other day. When the pain was first there I could feel mu muscle. It was a bit hard, but when I pushed down on it like a massage, it shifts quickly to one side. I would describe it like pushing a bit of slippery soap and having it slip to the side. It isn't the same on my other leg. Anyone know what I'm talking about?

It is a couple days later and I am feeling fine now, but it is still there.

Just started SS and I'm learning to squat.

Right now when I get to the bottom of the squat my left hamstring feels funny. It isn't sore or anything, but it feels like something is "wrong" just with that muscle.

Is this something I should worry about?

Not sure if I should de-load or maybe take a break from squats and do some hamstring stuff like good mornings.

>>38421128
try mobility exercises

>>38421134
thanks

what's the difference between mobility and flexibility btw?

File: bcf91b5deedc25f5ac934664730699b8.jpg (52KB, 564x803px) Image search: [Google]

52KB, 564x803px

>>38420853
probably tore a fibre, need to see your doc, senpai

>>38421128
https://www.youtube.com/watch?v=Nl_tWuJuMMM

>>38421168
don't think there is one

File: 1436633958473s.jpg (2KB, 125x93px) Image search: [Google]

2KB, 125x93px

Sup /fit/ i come seeking guidance.

currently between jobs, got 4 months until next job starts.

im 6'5" 270lbs (197cm 122kg) Swe-fuck

looking to go full cocoon mode in the next 4 months.

i'm currently controlling my diet religiously, but what i'm looking to do is maximize my training regimen.

is it viable to go to the gym every single day, as well as a long jog/walk combo on the same day EVERY day.

is there a split or something i should be doing.

i guess i'm just confused/overwhelmed seeing as i'm a beginner and I have been given this opportunity to focus 100% on physical self-improvement, so i'm looking to make the absolute best of the situation, tips are welcome.

File: which skank is this.jpg (167KB, 1063x1009px) Image search: [Google]

167KB, 1063x1009px

is Rich still with Sara?

So now that I'm out of my cut can I start adding more exercises to my routine if I have more energy?

>>38421479
kind of answered your own question didn't you?

>>38421497
I feel like I should if I have energy, but I've seen it posted that you should stick to the compounds and not more than one or two others if you want better strength progress on compounds

>>38421555
why don't you just try and see what works for you?

File: image.jpg (27KB, 640x282px) Image search: [Google]

27KB, 640x282px

I have some pretty serious pain in my forearm in pic related
It usually only flares up after I do bicep curls with the curlbar on the preacher curl rack. It comes up during and after the exercise. What can I do to fix it?

File: 1.png (182KB, 346x375px) Image search: [Google]

182KB, 346x375px

Well I have a problem, I've been following SS for a week now so I'm pretty hopeful something will change but I am wondering if any of you know how I can get rid of my androgynous looks? I can't grow facial hair, no matter if I shave my head bald I look like a dyke, and I'm skinny as fuck and can't gain weight at all . Help me anons. Might as well post a pic to show you how fucked I am , got my mother's looks feels bad man

Thinking of transiting from SL to PPL, I've only been doing SL for a month but I keep seeing online that I won't see a significant change in my physique and only in my lifts. I know strength is important but I don't want to waste time on a routine that won't benefit me

>>38421925
Just go trap mode and take it like a little bitch, bitch

Or eat more I dunno what you want to hear

>>38422004
I'm not a trap tho?

>>38421925
kek, you've been posting this image for like 2 years dude wtf

>>38421888
i had that shit, trust me go to a doctor they'll prescribe some anti-inflammatory and a brace to wear at night while you sleep. Sorry bro but its going to take 3 months to heal

>>38421925
do you not know about reverse image search? try harder next time, 0/10.

>>38422043
Fuck. What is it exactly?

It feels like a bone ache and not a muscular one

>>38422049
Yeah but it's me though

File: Deep-Flexor-Muscles-of-the-Anterior-Forearm.jpg (82KB, 1037x388px) Image search: [Google]

82KB, 1037x388px

>>38422050
probably it's where green (pic) connects to bone

>>38422086
Sheeeit

Guess it's time to finally set up a doctor

I am depressed. Gonna go to my doc tomorrow to get the help I need.
Now to the things I may be able to do:
Raise serotonin and dopamine levels.
I heard that car rich diets with lots of protein are good.
What else can I do?
Is there a diet I can follow and help me lift weights?

>>38422098
not really, if you can't be bothered, buy some anti-inflamatory oitment (if you are from EU, Fastum Gel), wrap in salt compress for the night

1. If I started training right now at 19 years old which sport could I make the next Olympics in, with 0 training beforehand

2. Also do boxers train higher rep ranges to get used to lactic acid build up from fatigue of later rounds?

>>38422388
next olympics? none

>>38422456
Maybe 2024 then? If BJJ was an Olympic sport I'd maybe have a chance cause I'm regional champ but sadly it's not currently not recognised

1600 calories cut
Is chicken breast the Holly proton source? In my country food is cheap, EXCEPT chicken breast, I guess I could buy it,but I would rather avoid it
Any suggestions? I can hit 100/110grams of protein in 1600cals,but I'm sure I can do better
I'm 180 pounds 5'9 turbo manlet dyel
Lifting and some soft core cardio(walking)

>>38416340
I got my blood checked for testosterone, turns out my test was OK but I had heigh prolactine values, 30ug/L. Has any of you had this problem?

Should I off myself? I have my suicide station set up

>>38422147
test makes you feel like a superman and makes deression go away

Can I foam roll my achilles tendon to help with ankle mobility?

File: 1352140435110.jpg (28KB, 560x307px) Image search: [Google]

28KB, 560x307px

>>38422684
foam rolling isn't for tendons

Started dieting two weeks ago after being a fat shit for most of my life. Now I noticed I have a permanent slightly oily residue around my forehead and cheeks and even a little behind my ears. Thinking it might be the fish oil capsules I'm taking but I'm not sure. What do you guys think?

If it helps, diet is currently instant oats w/almond milk for breakfast, and either turkey, blue grenadier or kangaroo with a serve of broccoli, cauliflower or cabbage for lunch and dinner, usually with a couple lemon wedges. Occasionally supplemented with sugar free fiber gummies. Also 2-3 cans of pepsi max a day. As well as the aforementioned fish oil.

File: 084.jpg (67KB, 600x1250px) Image search: [Google]

67KB, 600x1250px

Maybe is because I am fat, maybe is genetics (mother and brother have it too), or I walk the wrong way, but basically, my knees hurt, I have a threadmill, years ago I shaved weight which I regained years later, now, but these days my knees hurt, dont know why, what could I do to strenghten them, beside I guess, half squats?

TLDR: Weak knees that hurt, what to do beside half squats?

Can you get big just by eating common fruit and veg?
E.g.
Carrots, cabbage, potatoes, broccoli, cauliflower, apples and bananas etc

I see some vegans who are pretty big and I have no idea what the fuck they are eating or where animals like giraffes get their protein

>>38423024
Some fruits have surprisingly high Energy, and energy intake is the number one factor in weight gain. Mostly the sweet stuff, but also things like avocado.

Coming from someone who lived in a sharehouse with vegans, most of them love themselves some avocado with every meal, love eating sweet fruits and love coating all their veg in oil.

Anyone know any not-shit bodyweight workouts I can do? Had to sell my weights since I'm moving out and I want something to do until I move out and get a gym membership.

>>38423024
if you're trying to add muscle mass you're going to want to be chowing down on chickpeas/garbanzos and beans constantly

File: Screenshot_20160823-000333.png (1MB, 1440x2560px) Image search: [Google]

1MB, 1440x2560px

How bad is this gyno senpaitachi?

>>38423138
ask bwg
>>38423210
most likely not gyno

I sometimes experience a feeling of satiety after going hard on a workout, especially HIIT types. I mean it literally, I don't even feel like eating my post-workout meals those times. Is this endorphin release?

I just drank a half gallon of whole milk in half an hour. How much a mistake did I make

File: 1351437723134.jpg (47KB, 424x463px) Image search: [Google]

47KB, 424x463px

Any killer abs+obliques exercises?

I'm doing that thing, where I sit-up and twist my body while holding medicine ball/plate in front of my chest. Other thing I do is I put sit-up bench at the cable machine, put on the "rope hold" and sit-up while holding it on my neck.

>>38423210

It's not gyno, you're just fat.

>tfw male with a slight hourglass figure
Is this normal?

File: 1470501634753.jpg (129KB, 1920x1080px) Image search: [Google]

129KB, 1920x1080px

need to cut 20 pounds but also need a lifting program to start up on

Over a year ago I did SS and maybe decent progress on lifts. Then I switched to a 4 day split of the major compound movements along with inclined walking and was able to drop 40 pounds but feel like I need a better lifting program

Was thinking SS again but that may be brutal on a cut

Suggestions?

I'm on a bulk, but I tend to have more fat than protein or carbs in my diet. What are some good foods (especially for snacking) that are high in protein and carbs but low in fat?

In terms of minimising fat gain when beginning a bulk, am I best jumping straight up from my cut calories to my bulk calories or gradually tapering up my intake? I ask because I'm getting married soon and planning to end my cut on the day. I've got 10 days of all inclusive honeymooning after and I'm wondering whether I should start upping my cals now or not

>>38423580
if you're still lifting i wouldn't change your routine at all when you start cutting. doing so will almost guarantee that you detrain and get weaker. only drop the volume/intensity/workload if you find you aren't able to recover anymore.

if you're starting again i would recommend something with a bit more upper body volume than SS but if it worked last time it probably will again

Trying to get in shape and have a few quick questions.

>1. Does coconut oil really help for breakouts? I break out a bit along my shoulder blades and have a hard time finding something that works.

>2. I'm about 5'9"-5'10", and 195 lbs. I'm not super fat, but there is some minor fat I want to loose around my stomach and torso. What's a good weight for my height and how can I loose some of this fat and look more toned?

>3. Lastly, I recently started running and it's been putting some serious strain on my legs. I know for the most part it's normal, but I have a hard time running since my knees get stiff and the pain increases while I run and not after. Am I running to much too soon? Currently trying at least 2 miles every other day. Running in a pair of Nike frees 5.0 that have hardly been worn. Should I let my legs rest until they're comfortable again and dial it back to 1 mile with a mix of jogging and walking?

Appreciate your time /fit/

>>38423597
Sticky says 2 weeks at maintenance before starting your bulk

I've also read of a daily increase of a hundred or so calories until you reach the desired calorie intake but double check that

>>38423548
get biggger it'll get less noticeable
>>38423580
ss is ok on a cut, don't hope to get muscle gains unless you're a beginner
>>38423586
skimmed milk

Do people have trouble staying sexually active when cutting? My sex drive has dropped since i started cutting and i dont know if it could be a diet thing

>>38423653
yeah it's a thing, i'm not sure if it only happens when you cut too fast or if it can happen when losing weight at a sensible rate too

>>38423638
1 yes, desu I prefer slowing my gains down to minilize it than getting stretch marks or using oil
2 best weigth is the heavier you can get with low bf
get a beginner routine and when you'bve finished it, start cutting , if you just have a little fat it's the best thing to do, you'll never look good without decent muslce mass
3 run less, do it gradually , learn proper form, never train through painat lest rest for a while see if it gets better3

is it possible to cut without counting calories?
I've been on a permabulk and have never cut and I don't live alone so it'll be hard to count cals

What's the best one could hope for if they are going for husbando mode as a natty?

File: image.png (197KB, 800x571px) Image search: [Google]

197KB, 800x571px

>>38416340

I'm looking to build a super minimalist program.

Can Sumo Deadlift replace BOTH the squat and conventional deadlift?

This would be for general leg strength 3x5

>>38423210
Not looking good fampai

>>38423745
Dude just count the calories. I started counting calories when I wasn't living alone either, but it's absolutely worth the minor inconvenience of asking what's in your food, finding the packaging of whatever you ate and looking at the nutrition facts (keep in mind the weight and shit refers to uncooked), or even just looking up shit online. And when you think about it, you likely eat the same kind of stuff multiple times in a week or two, so it's not like you have to do heavy fucking research every damn time you eat.

That being said: Possible? Yes. But in all likelihood you will underestimate the amount of calories you're eating and it'll be pretty shit when you think you're eating at a good enough deficit only to weigh yourself two weeks later to find out you haven't changed at all. Please count the calories senpai

>>38423836
well yeah i guess, but why? ur not gonna get big quads tho

>>38423687
>>>38423653
Do you have any ideas how to make it better?

File: image.jpg (917KB, 1242x2208px) Image search: [Google]

917KB, 1242x2208px

>>38423885

I want to do an A/B program like this:

Workout A:

Weighted Pull-ups 3x5
Standing OHP 3x5
Sumo Deadlift 3x5

Workout B:

Barbell Rows 3x5
Weighted Push-ups 3x5
Sumo Deadlift 3x5

All weights would increase by 2.5 lbs.

I really like they Sumo seems to hit the quads and posterior chain more or less equally. It also seems safer for the lower back than conventional deadlifts and easier to fail a rep than squats.

Thoughts?

>>38423983
but why do you want to do a program like that?

certainly it will hit your quads more than a convy pull. as for being safer on the lower back, maybe.

I started taking a L-Glutamine supplement, it tastes absolutely terrible. But, after taking it for like a week, I keep getting a big craving for it. Why is that?

Should I wait with squats until I ran for a few weeks? I can barely do like 3 with weights (a bit under 40lbs) and my quads are killing me.

>>38423992

I want to gain general strength for health. I would also like to be strong enough to do some calisthenics moves like one arm pull ups, push ups, and handstand push-ups.

Even lean, I would still be in the 190s, so these moves would put incredible strain on my joints without some progressive overload to strengthen the body.

I would like to get my weighted push-ups into the 250s (body resistance plus weight).

Pull ups would need to practically double my bodyweight.

OHP would of course need to come close to bodyweight.

>>38421991
see
>>38420202

>>38424050
>I want to gain general strength for health.
oh yeah you'll be fine then, just think progressive overload.

if you want to get good at calisthenics etc. you're probably best training pull ups, push ups etc etc. more than twice a week though. frequency is king when it comes to that sort of work.

Normally on my TM volume day I do 285 5x5.

This past volume day, I dropped it to 265 5x5, with a focus on moving explosively. I also dropped rest between sets from ~3.5 min to ~2min.

I feel I got a better workout with the explosive, lower weight, than with the grindier higher weight.

Am I setting myself back in anyway if I continue with the second type of volume day?

>>38424180
>I feel I got a better workout
in what sense?

im by no means an expert but i cant see a problem with that in principle. as long as you're getting that volume work in and you're still finding it tough, it should be driving that stimulus. wait for someone more experienced to reply tho

If I can do 3x10 dips should I add weight or should I try and get to some higher reps?
I just dont think there are ways for me to add 2.5 or 5kg to my dips in my gym, so I'd have to add more

>>38424155

Thanks. As you can tell, leg work isn't exactly a priority, but I didn't want to be lopsided. After all, most every day strength requires the production of force from the ground up.

I'm on a cut, and I think the scale I'm using is shitty. I'll weigh myself on it (A), then weigh myself on a different scale (B), then take a fat shit.

Now I'll reweigh myself on both, Scale A shows no difference, exact same number. Scale B shows a difference of 1.2 lbs. What do?

>>38424225
dumbbells? dipping belt?

>>38424251
I think I would look goofy holding a 5kg db with my feet

>>38424250
digital scales aren't super precise, and some of them will just display the same number if there isn't a large enough difference. My trick is to weigh myself with something that weighs about 5-10 pounds and then step off, and reweigh with only myself.

Even then unless you're trying to aim for a very precise weight, as long as the number is generally going down or up you should be fine.

If I do GOMAD, should I drink skim milk or whole milk?

File: 1471621076005.jpg (56KB, 985x1000px) Image search: [Google]

56KB, 985x1000px

So my mother got a subscription to the gym but doesn't have a good routine to go.

She's 56, good shape (not fat or chubby, maybe 3 kilos over normal weight). Always wear high heels so her ankles may be weak

Should I recommend her GreySkull or do you have any routine that'd suit her better? She likes the smith machine, squats and bench press I guess, but those assisted machines would also be great help to her maybe.

Any help for a routine for an unfit adult woman?

File: Cole_Thomas_The_Oxbow_(The_Connecticut_River_near_Northampton_1836).jpg (2MB, 3181x2161px) Image search: [Google]

2MB, 3181x2161px

so i just got offered a job at a gym and im gonna make 9 dollars an hour. anyone know how much of that uncle same is gonna take? im trying to figure out my monthly budget.

>>38423856
thanks
I'll try it I really can't count calories right now
I'll do a proper cut when I can

>>38425244
gomad is whole milk
but desu I did it with skimmed which makes it way easier and allows you o hahve easy protein,
if you really have a problem eating enough do the real one though

Will I burn fat if I lift meanwhile cutting?

My main focus at the moment is weight loss and burning fat.

>>38425674
yes
but imho liftig is for gaining or keeping musles
there are better way to lose fat than lifting

File: 082316 censor.jpg (2MB, 8004x3072px) Image search: [Google]

2MB, 8004x3072px

can this disgusting body be saved?

doing SL.
Having hard time with squats/dl because my legs are not very flexible. Also I have lordosis.
What should i incorporate to my routine to fix this ?

>>38425674
a. you burn fat just by breathing
b. lifting while cutting is mainly to maintain muscle mass, not for burning extra calories
c.relative to diet, exercise barely helps with weight loss

>>38425766
time to start bulking m8

>>38425809
im going to cut for another 3-5 pounds, i think. go full skelly then bulk. my love handles and ass fat are disgusting.

>>38425766
I'm not sure about being saved but I know that it can get better

>>38416340
does fapping/sex hinder gains?

>>38426047
t-thanks

File: squat_form_235.webm (3MB, 854x480px) Image search: [Google]

3MB, 854x480px

form check? I know it's ugly but tips are always appreciated.

First time ever squatting in lifting shoes, and first time ever touching 235. max effort was involved.

How to fix forward lean? How to fix bar path?

Deload is imminent solely for the sake of form.

>>38425126
Goop point, I'm hitting a plateau on my cut and I think I'm retaining a lot of water so there may not be a large change

What are some arm exercises I can add to SL 5x5?

How much fatter can water weight make you look? Sometimes I think I look really lean, then just a few hours later I want to vomit at how fluffy I look.

>>38419551
The average trainer won't really be able help you with anything to do with strength training. Anything.
Try to find a garage gym with at least two power racks or a powerlifting group with an old guy or two.

>>38422622
Where do you live?
Fish is great, if not a better source. Beef isn't the best, but it doesn't matter a whole lot.
So is dairy, namely Greek yogurt or quark, etc.

>>38422622
Is cottage cheese there cheap? Has a ton of protein. Tuna too

I got this book on kettlebell exercises a while back and I was wondering if they're worth it.
And also if it's weird to bring a training manual to a gym.

>>38416340
The app i use for tracking my diet asked me to put in my activity level. I work in a kindergarten and do all that stuff (running around, playing, pushing kids on the swing, etc) but other than that I don't exercise. should i keep the setting at "no activity" or change it to "somewhat active"?

>>38419178
Listen up anon, watch these two videos, that's it.
https://www.youtube.com/watch?v=Y1IGeJEXpF4
https://www.youtube.com/watch?v=jpy3nXu5cwI

>>38418684
Anyone can answer this?

>>38416340
Can I substitute the daily accessories for SS (weighted sit-ups/hypertensions) for some other work, like chest or back?

Also how do I make my chest big.