QTDDTOT

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>>38467051
Is this good progress from C6W? I'm 6'3"

How much volume is generally enough for shoulders?

Just bought a power cage and barbell just waiting on my bench to come so my bedroom will finally be complete.

If I do strong lifts and eat deficit will this be enough to get to a low body fat with visible abs. Cardio is the shittiest thing ever because it takes for fucking ever. Running for like 45 minutes what the fuck. Can I just do jump rope intensely for a short amount of time or doing it slow over time the ideal.

Also am I gonna make it

>>38467194
A little more than you did last time.

>>38467051
Facepulls on push day (shoulders) or on pull day (it's literally a pull)
All the routines I see have them on pull but I feel comfier doing them on push

Currently fasting 3 days out of the week. 0 calories, water only. I'm down 18 pounds in 3 weeks so far. Haven't really done much exercise, but I want to start. Am I better off lifting weights or cardio for better use of my time?

>>38467803
You are better off doing neither because any potential muscle gain will be negating by your irresponsible and unhealthy fasting.
Don't do that, if anything, do intermittent fasting.

>>38467064
yes

Long story short I may have to have my gallbladder removed via surgery (ideally via a minimally-invasive procedure). Any of you guys have an idea of how quickly I should be able to resume working out?

>>38467630
then do it on your push day, it wont kill your gains. its really only for shoulder health.

>>38467803
what amount of insecurity does it take to breach such autism


ur body is gonna eat itself down, irresponsible fasting.

look up PSMF if you want the absolute lowest calories you can go without losing enough muscle to take you straight to the third world.

How fast do you tend to lose strength on a cut?

This is my first time trying to lean out, and I'd say in 2 weeks I've gone from 326lbs 5RM squat to 326lbs for 3 reps max.

Or 365lbs 1RM to 345lbs 1RM, give or take.

Is 5% or so drop in lift normal for 2 week mild cut?

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Is this a good routine?

>>38467051
How do I find out my lifts. I'm going to the gym for the first time today.

Been stuck with ohp'ing 40lb dumbbell for months. How do I fucking progress?

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>>38467051
Give me a good triceps exercise that won't harm elbow and/or shoulder (like skullcrushers and/or dips) besides the pushdowns. I'm already doing it and it's boring af desu

>>38468006
>How do I find out if I'm good at guitar? I've never played one before

>>38468006
Just start out with minimal weight and work up as you feel comfortable. You are a beginner so we can assume you are weak. Don't be cocky and try for too much right away. Have fun.

>>38468006
Just play around with them and try to make a good estimate with a 1rm calculator. Round down when imputing your maxes into your program of choice.

>>38468054
>>38468056
Thanks

>>38468006
Do sets of 5 and add weight to the bar every set until the bar starts slowing down considerably.

>>38468019
Use a barbell, eat more, microload

My gym has lots of slightly different bars, with very slightly different metal types and lengths. Besides the "training bar" (obviously lighter one made of aluminum), are these all 45 lbs?

hey i tweaked my SI joint doing deadlifts because i was using those fucking hex or dodeca or whatever plates and they rolled and I didn't re-set myself and I think I twisted during the movement and went to snap city. I'm not touching weights for at least a week and maybe 2 weeks because it's still a little tender. anyone have issues with this before? recommend me a way to ease back into lifting to recover from an injury? I want to take it slow and just work back up.

>>38468019
Get stronger in other variations.

How do I stop being a little bitch and go squat/ohp/bench/dl at my gym?
I've been lifting for a few months and don't know what I'm doing. I'm afraid I'll be judged or ridiculed.

whats a good squat rep to start with, using 10lb dumbbells and hoping to look decent by january.

5'9
150lbs

>>38468096
Unless its a squat bar they shouldn't weigh over 45, your gym should have a scale or you could ask the staff.

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Looking for opinions and reassurance that I'm not actually killing myself kek
>6'3
>315 Ibs
>barely intermediate lifts (for sake of muscle idea)

First time in my life I've managed to eat perfectly clean for 5 days. For 2 days now I've been doing an IM 4 hour eating window with Keto diet. (I know 5 days isn't much but ive NEVER been able to not snack at night I feel great brehs)

Today my meal was 8 ounces chicken breast, 3 eggs, collard greens, (this is where it gets crazy, at least to me) 4 tablespoons of canola oil, 3 tablespoons of butter. 1 scoop of whey with 1 cup of milk. So I rounded it to about 1300 calories, a fucking bunch of fat, 80g protein minimum, and about 20 carbs. I'm gonna bump its to about 1600-1700 within the next 3 hours since I lifted today.

Is this healthy?

TLDR: Is 1000 calorie deficit and 6/13 your calories as fats ok?

Did I rape myself?

>had tried masturbating with girlfriend's vibrator in my angus a few times
>felt good
>got high last night while she was at work
>try fapping with her vibrator again
>because high, get really paranoid that gf will come home and see what i'm doing
>can't stay in the right mindset to fap
>continue fapping whilst in turbulent paranoid/anxious frame of mind
>eventually prostate stimulation becomes too much and i bust a nut
>orgasm is weird, 1/10
>regret doing it
>next day (today) still feel weirdly regretful, gf tries to have sex with me
>can't stay hard
>gf gets upset thinking it's her fault
>she doesn't know i might be dealing with masturbatory PTSD

did i sexually violate myself? do i need rape counselling? pls help

>>38468107

no one will judge or ridicule you, just do it, don't let your dreams be dreams

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>>38468188
how is this fitness related?

also checked

>>38467051
posted in old thread but didnt really get an answer
i smoke 2 packs of marlboro red 100s a week, at most. I know that isnt healthy and im trying to quit
my question is how much is that impacting my lifting ability? would i notice a big difference if i quit?

>>38468137
Thanks... Never seen a scale but also never asked. Would made sense if they had one somewhere.

>ask the staff
Nah I'd rather be weird about it then post on /fit/ the next time a QTDDTOT thread comes around

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>>38467051
Paused DLs or speed DLs? Why?

>>38468097
I've had a lot of SI issues in the past.

TAKE YOUR TIME. I didn't, and turned what would've taken a few weeks to recover into something like 4 months.

Is your back straight? Are you keeping the bar close to your legs? Are you bracing correctly?

>>38468239
y not both anon-kun?

Can you get stronger eating at maintenance? I just want to get lean without getting weak.

>>38467194
Depends on how often you bench.

I only do shoulders once a week because I bench 3x a week.

>>38468289
Ofc.

Strength isn't all about muscle mass.

>>38467287
If you're on SL, don't bother cutting unless you're fatter than fatass. If you want the biggest bang for the time on cardio, do interval training.

>>38467940
Tell your surgeon you lift and ask him when you can et back to it. Expect to be on a 10lb restriction for a few weeks at least.

>>38467996
Depends on the cut.

>>38468001
It's shit.

>>38468107
No one notices you because you're weak. Strive to get noticed because you're strong.

>>38468289
Try TDEE+200 and see what happens.

>>38467051
Why the fuck do I have man titties despite not being overly fat? I have seem fuckers way fatter than me with flat chests.

Is EAS 100% Whey Protein Powder shit? I like how is cheap though

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How much creatine should I take? How often? How long do I stay on/off the cycle?

>>38468427
genetics or gyno

>>38468443
It's not bad, but I like Myprotein's whey better; it's on sale all the time and can get as low as USD 5/lb

>>38468470
What is gyno anyway and is there a way to minimize it?

I've been doing Reg Park's beginner routine for a month and a half now and I'm seeing noticeable gains everywhere except my chest.
how can I remedy this?
I read that incline dumbbell press can help fill out pecs, is this true?

>>38468467
you dont need to cycle it for the millionth time

Is it best to do PPLPPLX. Can I do PLPPLPX?

how is it that I can look at myself in the mirror and think I'm looking good/better, but as soon as i take a photo, i look like blaha?

is there a secret to taking proper selfies that only chicks seem to understand?

>>38468587
You're seeing yourself with different left-right bias in a photo than you do in a mirror.
>not even bullshitting you

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>>38468467
>tfw 4

How come whenever I bench press I feel nothing in my chest? Everything I feel is in my forearms and biceps. Also, how do I avoid hyperextending my back during overhead presses?

Anyone benefits to using a foam roller? I've been getting pretty bad soreness in my legs after leg day and I'm wondering if a foam roller will help alleviate it a little.

>>38468025
Dumbbell tricep kickbacks?

>>38468683
Yes they help if you do it right. If you buy one, get one that comes with video instructions.
Your legs with always be sore after leg day, but don't skip it, that'll only make the soreness worse when you do decide to do it.

>>38467051

are protein shakes necessary?

>>38468671
biceps are stabilizers in bench, so you probably just have some weak ass biceps

flex your glutes and tighten your core to not hyperextend on ohp

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>>38468548
G..o..gg..o...goggomobile

are barbell squat jumps a thing when it comes to increasing vertical?

I can't help but feel like an idiot when I do them

>>38468742
Thanks for the tip, I'll remember it.

>>38468734
No they are a convenience food.

>>38468757
You can't significantly (in percentage terms) increase your SVJ.

>>38468734
Not even sightly.

>>38468757
There are other ways if you don't like them.

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decent workout?

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Currently cutting and using MFP to track calories. I have a pedometer but I also use MFP other app called MapMyWalk to track as well. But I get 2 different readings off my pedometer and the app, in both steps and calories burned.

Right now I'm just referring to the app because it links up to MFP, but how can I get the most accurate reading on what I'm doing?

Forgot to add, both the app and pedometer have my stats to work off of.

>>38468723
Cool. Thanks anon.

>>38468860
Use whichever is lower.

>did bench two days ago
>supposed to do OHP today
>shoulders are sore
what do?

>>38468860

dont use a pedometer to calculate cal burned. It will NEVER be accurate.

>>38468891
legs

>>38468891
OHP anyway. Once you get warmed up it won't hurt so much.

>>38468900
So then how should I? Just plug in the exercise into MFP?

I just tried to touch my toes and I can only get halfway down my shins. I used to be able to do this easily. Should I be stretching or rolling on a roller or some shit?

>>38467051
What is a good substitute for calf raises? My gym doesn't have that machine.

>>38469056
You don't need a machine to do calf raises

>>38469116
Oh shit really, how do I do them?

>>38469124
Google barbell calf raises

I'm a noob at lifting, but I reduced my weight the other week and have started squatting past 90.
It makes me feel good that I'm doing shit almost properly.

>>38469048
Squats helped for me.
Really stretched those hams.

>>38469179
I squat pretty deep fairly comfortably. Maybe I'm tighter further up the chain

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>>38469124
>how do I calf raise without a machine

Mate, that's a gem

>>38468771
That's a meme, and if you believe it you're an idiot.

>>38469228
What is a meme exactly?

>>38469228
You're the meme, kid

Is protein powder responsible for the reappearance of acne on my face?

>>38469340
Could be but not necessarily, visit your doc in any case

>>38469340
You're just increasing your test, bruh

High test creates acnes.
Your whole body goes into production mode. Your muscles get big, but also your sweat and sebum producers go big too.

Clean your face every day and you can minimize it.

>>38467051
My workouts last forever. Especially when I do my biceps and triceps because they never get tired. I can do endless sets at high weights. How do I make my workouts shorter? Going heavier on curls hurts my wrists.

>>38467051
motherfucking beautiful

>>38469452
Read the sticky, stop bring a curlbro and do a legit strength program.

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>>38467051
What happens if I just keep increasing the volume of my workout? I have recently been laid off (thanks to the low oil prices) so I have a fuckton of time to workout, so spending 4 hours in a gym isn't a problem.

I assume I'll get just greater endurance and it will be like I have worked on a farm or something.

>>38469498
You'll eventually injure yourself, the human body has limits.

>>38469498
Thats what I have been doing for the past month and my progress and gains are pretty good. Did a regular one hour workout today for the first time in a month and it felt like I needed another hour or two.

How do I train my interscapular rhomboid muscles? I'm turning into a hunch back

>>38469498
>>38469513
I usually do sets of 3 for about 5 different workouts.
Do you do more with that much time?
I feel like I'd have to lower my weight to do more sets.

Will I get weird stares if I do hip thrusts at the gym?

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how long to achieve this naturally from..cont

>>38469542
"No"

>>38469542
Yeah, but I usually only see women doing it.
I try to look away, but no one doubts what that exercise is for.

Just got it.
I mean shit, you got crossfitters in there doing their crazy shit.
Fucking a bar is less crazy. You're not hurting yourself at least.

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>>38469550
>>38469550
this

>>38469550
Whatever starting point, at least 2 years.

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A guy at the gym saw me doing 35 pound DB wrist curls and warned me that he developed numbness in his hands from doing them after 6 months.

Aside from using my grippers (88 pounds), what can I do for forearm gains?

>>38469566
Your example weight is starvation tier body fat. Shit look at those veins on his hips.

You have a good body for your weight now.
Your Adonis belt is well defined. Women love that.
Keep working out.

The thing about big muscles is that in order to grow them you need to eat a lot, but in order to show them off you need to starve.

You look good. Keep going. Pecs are a little flat tho

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>>38467051
Why do my abs look like shit from far away but looks like I have pretty good insertions close up? Trying to cut so don't know if bc of fat pockets or I have a super fucked up ab layout

>>38468001
No

>>38469529
For example, on chest and tricep day I do 20, 16, 14, 12 and drop set to failure incline cable flys, 4 sets of 12 of incline dumbell press, 4 sets of 12 standing cable flys, 12, 8, 6, 4 increasing weight flat bench press, then burn on the pec fly machine doing 10 reps starting at 100lbs down to 50lbs. For triceps I kind of follow the same format with not as many reps and only 3 exercises then. 1 burnout. Then I will hit traps or calves at the very end. Sorry I type like an autist.

>>38469491
I've been doing PPL with extra arm accessories.

>>38468188
>schizo
If you really think that seek professional help and ask them about it

>>38468204
Most Soviet weightlifters (read: strongest fuckers of all time) smoked cigarettes. But smoking today is degenerate as fuck

>>38469658
Lungs don't matter for burst.
You need good marathon for sustain, not big exertions.

You get those slavic niggas to run a marathon, then they'll fucking die in like 800 m.

>>38469590
so bulk for a few months for bigger pecs then cut?

>>38467064
Pretty big guy at 6'3 170kg mate hope you're not obese tho, prob not with a 4 plate bench tho

>>38468188
Congratulations you are now one of the 1 out of every 2.5 women that will be raped in college.

Whats a good abdominal bodyweight excersise if im having lower back pain? Dumbells and kettlebells are available if need be.

>>38469727
planks for days

anything wrong with doing deadlifts the day after squats?

Is that exercise where you unrack the barbell like you are going to do a squat, but with much more weight than you can actually squat with, and hold it for some seconds standing there with the weight, and then put it down without doing any squats legit, or is it just a meme?

How does it help? Strenghtens the stabilizers?

>>38469734
Fuck planks.
They're great and they really work the core.

But I hate doing them

>>38469739
Yeah..... but nah..... is there any other option that has reps i.e. isn't boring af.

>>38469740
Farmer's Walk.
Do it

>>38469762
If you want a bodyweight exercise for strengthening your core then you plank. It's chill just put a tv show or stream on a laptop or tablet and go

Does anyone have a good example of a 3x a week full body routine that alternates between a and b, or even a, b and c with the different days hitting different parts harder than other days?

>>38469778
I do farmer's on deadlift day, that's a different exercise. I am not asking abut farmers, thanks.

I am asking about the one where you unrack the bb as if you were to squat, but with heavy weight, and you hold it without squatting.

>>38469789
in the sticky

>>38468135
>10 lb dumbells
>looking good ever

>>38469740
It's called "I got this...I don't got this."

>>38469740
FUCK IT I'M DOING IT. HERE WE GO BRAHS.

What's a decent starting strength routine that just uses dumbells, kettlebells and bodyweight excersises?

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I already run a lot and I'm only really interested in getting aesthetic. What are some good sources of information for developing a lifting routine?

>>38469881
the sticky

My joints pop and crack immensely frequently and loudly (neck, shoulders, elbows, knuckles, knees, toes) since i started lifting. Im only 18 but have no joint pain to speak of. Can i and should i fix this?

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Whats a good shoe that wont fall apart in a few months? For lifting

>>38469919
dynamic stretches before lifting, static after, do 2 warmup sets with the bar and with 50% 1RM. other than that, don't worry about it.

176cm here and im about to cut from 87kg (192 lb) to around 77kg (170lb) . i have never cut before, ive been lifting for a year and a half and my question is, can i practically eat whatever I want as long as I have around 200g of protein daily and on a caloric deficit?

>>38469826
I FEEL LIKE I HAVE ONE FOOT IN SNAP CITY AND THE OTHER ONE BACK IN MY HOME GYM. THIS CLOSE OF FUCKING MY SHIT UP.

>>38469684
>giving a fuck about cardio

>>38469919
>>38469950
This this extremely relevant to me.

I've got superbad joints. Always have.
If I rotate my shoulder in a quiet room, you can hear the sound of a cement mixer.
I can't even do front squats because my wrists do not bend at more than 100 degrees.

I've only been lifting for a 8 or so months, but rotating my shoulders before anything that goes over my head helps.

It's kinda funny. My buddy that I gym with is hyper flexible. Which is normally good, but he fails with heavy weights on his wrists. Like deadlifts or even rows.
My stupid stiff wrists are terrible for flexibility, but once I can grab something, I can fucking hold it.

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>>38469979
pic related is pretty much the end result of my bulk

>>38469989
>not giving a fuck about cardio

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Is this effective for cutting?

>>38470013
Looks great for a bulk
Why cut if you look like that?

>>38470025
That's a shit routine for a number of reasons, but if your goal is to just not be skinnyfat and look like you do things, it's fine.

You sure as hell should add db lunge or govlet squats though.

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Any good all-dumbbell routines that can be done at home with just a bench and the dumbbells?

I'm afraid of other people and the gym scares me

>>38470028
thanks bro, i just feel i look way too soft, i have decent shape around my arms and shoulder area but i want more cuts and be more vascular as well as having fully visible abs

>>38470042
Thanks anon, I'll definitely add them
That's my goals more or less

How do I use a Dip Belt? It looks like it will just fall off.

>>38470057
Here's a secret.
All those big dudes at the gym are just as autistic as you.
I've never met anyone at the gym who wasn't just as intimidated as me.

I'm not a big dude. I'm practically a novice. It's not about size.
The big fucking dudes who honestly look like Greek statues are nervous as hell to speak up.
There's a few times where I'm hanging around a squat rack or a bench and some big guy comes over, they ask me whether I'm done or not, and they always look like they're shitting their pants despite the fact that they look like they can curl me.

Just go. You learn quickly to not care. The guys that are there don't care either.

>>38470108
I got a friend who I gym with and he's got good enough dips that he uses that belt, and he has no idea.
It always looks like it's about to slip off. It's a fucking mystery to us

>>38470057
Pop a xanax bar before going for the first couple of weeks. After that stop the bars and you won't have an issue anymore. It's the first couple of weeks that are the worst

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>>38469597
Anyway to tell?

>>38470136
Women don't fuck you from far away

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>>38470108
>>38470131
I spent way too long trying to find a pic of a properly worn one. The chain loops through the other side and the tension of the weight cinches it tight. Very secure and comfy.

>>38470131

Yeah, this retired trainer told me at my gym I should start using a belt for pull-ups since I can do 30 with no problem, so I'm looking at these things on Amazon and I can't figure out how they stay up.

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How do I develop self control? Every time I get it into my head to cut back on eating I encounter massive nagging thoughts about eating that haunt me all the time. Like, if I cook corn dogs and make the conscious decision to only eat 2 rather than my normal 4, I have the massive urge to just eat something throughout the rest of the day. I surf my refrigerator for something to consume without any kind of thought behind it

It's fucking scary realizing I'm hunting for food just because I'm trying to cut back. I don't even have to be hungry
shit sux

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>>38470163

Oh, okay I see now, thank you, Anon.

>>38470174
remove the food that tempts you.

>>38470163
That looks good in the pic, but the chain is like 0.5 times longer.
Unless you're a fucking massive big guy, the belt is always at the border of slipping off.

The pressure keeps it on "almost" but shit, it looks slippy.
We're not super big, but shit, I mean, we're average. The chain should be like a third shorter to really make it fit.

>>38470163
>>38470178
Shit, you know that pic isn't even right, but you still get the idea. The chain is permanently attached to one side, you pass it through the other metal loop, *then* you loop that end through the weight(s), *then* you clip it to the first ring. I swear, one full page of google images and not one single correct pic..

>>38470187
If it was just snack cakes or something then I'd be solid, because I don't eat that shit anyway. But it's everything from nuts to fucking bananas. If it's edible then it tempts me.

I don't think it's feasible to remove all of the food in my house, which is why I'm asking how to develop self control because I obviously don't have enough

>>38470174
>making corn dogs
Wut.

But also, have snacks that are super low cal.
Like celery or rice cakes.
So you have your mouth eat them all you want with no consequences.

Also, there's a joy in starving yourself.
Like, once you get past the initial pain, there's like a kind of dull satisfaction.
The hardest part of stopping yourself from eating is the beginning. Then you get used to it.
And it just amplifies the enjoyment of the next meal.

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>>38470189

Yeah, the ones I keep seeing are like pic related and that's why I wonder how they stay on.

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>>38470189
>>38470194
And yeah, the chain on mine is long enough that I don't get smashed in the balls every rep like the one in the pic I posted.

>>38470202
If you don't care about your body enough to stop grazing then you'll never make it.

Consider black coffee or caffeine pills as an appetite suppressant. Also drink a lot of water.

So i can't do squats or deadlifts because my knees are fucked, so I do weighted lunges and weighted pullups to try and still have a decent back/legs.
But I can now say for sure that they are lagging far behind in terms of gains.
Will I see better gains from doing them 3 times a week instread of 2 or will that be over training?

>>38470213
3 is good, but your body is your body.
If you twice a week and feel like you're totally done, then let it go.

Try to do caveman squats at home on your offdays.
I have really bad joints and I really had trouble doing squats when I started out.
But continuing to work my joints helped.

Don't accept your limits. Keep going until you know that you will never go beyond.

>>38470213

3x a week frequency is doable even for squats. It won't be overtraining because as you said, your legs aren't getting hit hard enough.

>>38470206
>super low cal
That's a great idea, thanks anon. I'll stock up on that kind of stuff tomorrow and get back on the cutting wagon

>>38470209
I definitely do care. I'll look into caffeine pills

>>38470108
>>38470163
>>38470178
>>38470189
>>38470194
>>38470207
>>38470208
Just to put this to bed, this is the proper way to use it: https://www.youtube.com/watch?v=LW2jjx4W_9g

>>38470213
Just wear braces if you can.

>>38470298
Why the Russian flag shit?

And, that's the thing about the belt.
It always feels like it's just about to fall off.
He implies that it's normal.

I guess it's normal?

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>>38470298

Thanks for that. I'll look for one with that design.

>>38470338
I cinch the belt tight before and after I put weight on and it feels very secure. But I do cinch.

One of my shouldersites rests significantly higher than the other one. I also think I have a pinched nerve because of the neck pain that moves down by neck to shoulder and arm. Are these related? What can I do to stop my shoulcers from being lopsided?

ARE CRUNCHES BAD FOR YOU? IM SKINNY FAT AND GOT MORE SKINNY FAT LATELY. PLEASE HELP AND IF THEY ARE BAD WHAT ARE CRUNCH ALTERNATIVES

>>38470402
I feel you.
My right side is not weak, but uncoordinated.
Like with one handed exercises, my right is strong.
But with two hands, like presses, my right side falters.

I think I have a nerve pinch or some kind of stroke or shit. My ride side is slower in dual exercises.

>>38470441
Fuck off.


If you want to lose weight, you go jogging.
Weights/callisthenics are for building muscles.
But if you want to lose fat, go jogging

Focusing on core is some kind of shit meme

>>38470457
It's actually supp excercise I want to add for SS

Thanks for the reply though, appreciate it

>>38470441

Planks/ab rolls

what are good routines for newbies

>>38470634
Depends on what you're looking for

How the FUCK do I calculate body fat percentage and the lean body weight?

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What is /fit/'s secret to curing loose skin?

>>38470634
SS + GOMAD

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Can I get a form check? How bad is it?

Just finished week 4 of SL 5x5 starting with just the bar.

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>overweight, 92kg/ 202lbs
>5'10
>can run 5k at a comfortable pace sub 40minutes (treadmill)
>thinking of running 5k everyday (treadmill)

Can someone highlight the risks of running 5k a day if there are any?

Thanks

>>38470709
Squeeze your glutes to minimize that arch in your lower back. You can fuck yourself up squatting heavy like that.

And I think you're a bit too far forward. Lift your toes to keep the weight back.

The further you are back, the more upright the torso can be which gives you a better squat

>>38470174
mindfulness meditation. when your impulsive brain demands food and 'wins' out over your rational brain it's bad to just switch off and let the impulsive brain run on auto-pilot. You need to learn to be mentally present when you're making a bad decision. even if you go through with it and pig out or whatever being conscious of what you're doing is going to make you less likely to repeat the behavior in the future.

>>38470709
Seems good. Drive your hips forward and squeeze your glutes also it seems like your hyperextending your back slightly

>>38470737
You would benefit more from running the same amount of time every day rather than distance.

If you're stretching and eating it should be fine but you gotta listen to your hody

I recently hurt my knees, not sure how. Having it looked at by doctors, have an MRI scheduled and what not.

The thing is, Dr stated a definite no to weight lifting for the time being (depressing). but cleared for light cardio. I figured I may as well just go on a cut then and try to lose some body fat.

My question is, if I eat enough protein and just do cardio and body weight stuff (chin ups, push ups, etc) would it be enough to prevent muscle from vanishing while cutting or am I fucked?

How long should I be resting between sets?

>>38470709
Do daily core exercises like planks. Strengthening and learning to properly activate your core is important to keep your back neutral when it comes to squatting heavier weight.

What's the max percentage a skinny fat person is considered skinny fat? I have no idea what my percentage is but I have a big belly and literally skinny everything else; it's embarassing

>>38470709
those are some big tits

>>38470776
skinny fat isn't necessarily about fat percentage, it's about fat distribution which varies from person to person. a gut and skinny arms are a classic sign of skinny fatness. do some body recomp.

>>38470774
Recommend me some non meme core exercises other than planks senpai

>>38470792
forearm planks

On top of my foot towards the outside edge, behind my toes started hurting the other day.

It hurts to walk on it, and it swelled up a bit, I iced it and have been going easy the past few days, seems to have gotten better. Think this is tendinitis or a stress fracture? Any other ideas on what it might be?

>>38470646
mainly chest

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>>38470750
>>38470760
>>38470774
thanks guys

>>38470782
>pic related

>>38470782
Surprised no one said this.

Big tits, but looks like a man.
Gyno?
Good depth tho

>>38470762
Its the same thing though. If i ran the same amount of time I would still be running 5k

>>38468180
Food cravings are about to hit you like a fucking train, followed by a tsunami filled with Australian jelly fish and crocs. Be prepared. Leave your debit card and cash at home when leave home. Hold your breath and pinch your balls the entire time you are shopping in the grocery store. Don't give up. Three months is about how long it takes to reset your body.

>>38470634
reading the sticky

>>38467287
I would not focus on cutting until I hit 1/2/3/4. But that said, you should not be overeating. Try for a slight deficit, then add in some cardio daily. Weight lifting will burn cals too, but don't try to count that shit - just be happy it is happening. When you get more muscle - then you can try for a cut. Target Summer 17. If the world is still here.

>>38470764
you are fucked, the only thing you can do is to get juice

>>38470782
>for you

>>38470768
Long enough to be able to complete the next set.

>>38468293
>shoulders once a week
>bench 3x a week

top kek m8

WHAT DO YOU CALL THOSE PUSHUPS WHERE YOU KEEP YOUR ARMS STRAIGHT THE WHOLE TIME AND ONLY DIP YOUR SHOULDER BLADES

YOUR TORSO MOVES PROBABLY 6 INCHES

>>38470867
scapular shrugs?

My sternum cracks frequently. Like how you can crack your knuckles or your neck I can crack my whole sternum easily.

Is this bad? should I see a doctor

>>38470884
THATS IT THANK YOU

Best website for counting macros?

Best exercises for abs? I'm skinny fat as hell and have a huge gut.

>>38470960
try the sticky

>>38469525
pleaserespond

>>38470960
I meant calories

30% skinny fat

Am I a lost cause or is there hope? How have you skinny fat folks fared now?

>>38470764

Bumps =(

>>38471000
check the current bodies thread there are countless recovered skinny fats. just start lifting, absolute worst case scenario you wind up strong fat which is much more attractive than skinny fat.

I'm working on a small bodyweight routine for mobility and strengthening core to do at home between days of SS.

I especially need hip mobility for getting a stronger starting position in deadlift.
I also really need shoulder mobility to bring in my hands and tighten my back in the squat.

What are your best mobility exercises for these areas?
Also only really have planks and side planks for core, any other good ones to help with strength and bracing?

Is eating at less than BMR going to kill me

>>38471694
of course not. a decent deficit is how you lose weight. very large deficits are less healthy and will likely promote binge eating due to hunger though.

I may have overexerted myself. I was just doing sets as hard as I could to see just how much I could take, then after stopping one I felt dizzy as fuck and had to go and attempt to puke. It passed pretty quickly but I still decided to end the day right there.
Is the answer to just not work too hard?

Does the paleo diet actually work?

>>38469525
Google ido portal scapular routine.
Also, do rows.

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>>38467051
>tfw squatting low bar when I started
>decide to try out high bar to help me transition to front squat better
>can't do it because no mobility LMAO

g-guys, how do I fix this?

how do I make my dainty, effeminate wrists bigger?

>>38472009
Thanks

Newfag here, been lifting for 4 weeks, just trying to get stronger and put on some muscle, want advice on my routine:

ABCABC NO REST DAYS

A
Deadlift 3x10
Squat 3x10
Lunges 3x10
Calf Raises 3x10

B
Pendlay Rows 3x10
OHP 3x10
Pull Ups 3x5
Leg Lifts 3xuntil failure
Planks 3xuntil failure

C
Push Ups 3xuntil failure
Bench 3x10
Curls 3x10
DB Overhead raises 3x10
Shoulder Shrugs 3x10

Also, how important is it to eat directly after working out? I normally lift right before I go to bed so I've already eaten all my calories for the day.

Sounds pathetic as fuck, but I've got pretty bad binge eating from stress/depression

Will overloading on exercise help on reducing the calories?

No I will not eat less

Are refeeds a meme? Will cutting for a long time fuck up my metabolism? I'm cutting at 1300-1400ish, maintenance according to online calculators is 1800. I'm 5'5 62kg/136lbs. Do I have to worry about ruining my metabolism.

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I just found out a chick at my gym has 1.6 million facebook likes

I don't have a question I just needed to share this with someone

>>38472474
I used to have binge eating disorder. You can get help my friend. Exercise means nothing without a proper diet. And you don't sound pathetic.

>>38472474
obviously exercising is going to burn calories which will reduce the impact of excessive calorie intake, but the amount of exercise required to offset the caloric intake of a really unhealthy diet is staggering. you'll be better off taking steps to fix your diet.

>>38467051
>that webm
I'll take "Men with severe hip arthritis" for 500, Ellen!

People who squat and deadlift insane weights are fucking idiots.

>come home at midnight from work
>body somewhat tired but neurons still amped
>all the motivation to work out
>dont want to wake the neighbors / home gym in apartment building
>cant fall asleep untill 3 am
>wake up like a trainwreck almost at noon the next day
>no motivation to work out

how fix?

I've been lifting for 3-4 months, and while I'm seeing results (gained muscle and weights are shifting upwards) I'm not sure I'm progressing as fast as I should. Maybe I'm impatient, maybe I've unrealistic expectations. What do? Just be patient, keep my head down and judge again in a few months?

>>38472605
Go to a separate gym obviously. Though I don't know what kind of shitty apartment block setup would wake the neighbours

>>38472675
Work harder and make sure you're getting the right amount of protein. It helps if you don't pay attention too much to gains because then they suddenly seem to happen. If you're checking every day the difference is too small to notice

>>38472693
>If you're checking every day the difference is too small to notice
This might be it.
Unfortunately I started developing a tennis elbow and fuck me does it ruin my routine. Not sure if I should do less exercise and let it rest, avoid exercise entirely or just keep going.

>>38472680
>separate gym open at midnight

If my deadlift 1rm is 330lbs, what resistance band would benefit me the most? I'll be doing the ghetto set up of a single band around the feet and dunno if the blue band would be too much.
Green: 50-125lbs
Blue: 65-175lbs

How many crunches should I do on AB day? (I work out abs every 2 days, maybe it's a meme dunno)

>>38472605
Pull-up bar, kettlebell

Either that or go the gym before work like everyone else

>>38472453
It'll work for noob gains but doing 3x10 deadlift followed by 3x10 squat will fry you when you're actually doing decent weight. I find it very hard to add resistance each workout when doing so many reps, that's why the 5x5 layout is absolute GOAT for beginner lifters. You won't magically gain more muscle by doing less weight with more reps, especially not at the beginning.
It's not massively important to eat afterwards, but I wouldn't sleep on an empty stomach after your workout. Move about your calories so you can have a small meal before bed.

>>38472726
In my country pretty much every gym is 24/7

Though I live in the developed world, it might be different in America

>>38468025
Dips with proper form?

>>38469498
As long as you can recover sufficiently, do a fuckton of volume.

>>38469583
Get your deadlift up to five plates.

>>38469739
Nothing at all.

>>38469789
http://pastebin.com/Jta77SDX is another

>>38469848
None.

>>38469949
I've been happy with Chucks for deads, Adi Powerlift2 for squats for years.

>>38469979
Yes. My experience has been tracking protein and calories makes everything else fall into place.

>>38470057
No one at the gym cares about you, seriously.

>>38470174
I always ask myself "Am I actually hungry or just bored?" Also I drink a fuckton of water.

>>38470441
Crunches are stupid. The other work on SS works the core muscles. How else do you do a three and four plate squat if you don't have a rock-solid core?

>>38470657
Surgery and/or time.

>>38470764
Just for giggles, try to squat anyway with no weight and see how it feels. Doctors think weight lifting is damaging when in a lot of cases it's not.

>>38470768
It depends on what 1RM% you're doing.

>>38470796
Tendon strain is a guess. Keep moving it around to prevent scarring.

>>38470867
Idiotic.

>>38470960
MyFitnessPal.

>>38471000
Nice trips. Eat at maintenance. lift like it's your job.

>>38471694
Eating less than BMR is more likely have you miss important macro- and micro-nutrients.

>>38471984
Work for what?

>>38472453
You're going to trash your shoulders with this.

>>38472675
Stick with the program and be patient. It'll get heavy soon enough.

>>38472748
>having an ab day

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>>38468006
>How do I breathe? I've never breathed before.

>>38470960
myfitness pal
ab wheel, planks and hanging leg raises
but just doing abs wont do much, you should train all your body

I have a barbell/dumbbells but no bench, any common household things I can safely use as a replacement until I can find somebody giving one away for free?

>>38467051
If you do lifts with your dick (eg hanging weights or holding it down while counter pushing) will it increase in girth?

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1m78, 74kg
i've been lifting for 8 months and still look like shit, do i continue bulking or what?

>>38473173
routine?

is it a good idea to take olive oil shots for extra calories?

>>38473173
why don't you just become a trap? you have great ratios for it

>>38473204
6 days a week
chest, back, legs, chest, back, shoulder

bench press, incline dumbell, machine fly, dips for chest
pull up, cable rows, high rows, pulldown for back
squat, leg press, leg curl for legs day

I'm not making any gains just estimating my calories being close to my tdee I think I may be severely under it so I'm going to start using myfitnesspal. How accurate is this going to get me? Should I account for 100-200 calorie deviation? I also own a food scale

>>38473485
Your TDEE can be up to 20% different from normal. Use a calculated TDEE as a starting point and adjust as needed.

>>38473121
Get an exercise mat and do db bench with it as support.

>>38471225
bump, any ideas or even places to look?

>>38473321
why would you start with a brosplit as a complete novice??
and no rest...that's fucking retarded

how much space and cash would i need to make a set up for 5x5 stronglifts

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>>38473871
USD 1500 or less and a 10ft x 10ft space.

>>38473894
d-do banks give out loans for the purposes of 'making it' or 'aesthetics'

Can I get decent gains with only Friday, Saturday and Sunday to workout? If so what routine would be best? Keep in mind I only have dumbells, a barbell and a pullup bar.

I got a bicycle two days ago and I'm butthurt. Literally butthurt, my ass bones are very sore. Will this go away or is there something I should do?

>>38475192
If you haven't been cycling for a while, the first few weeks your ass will be sore. Good news is that it's a self-solving problem, just keep doing it and your body will adjust. In a couple weeks you won't feel it anymore.

>>38475021
You need rest days meng. You'd probably be better off just working out Friday and Sunday honestly

>>38468307
>>38469611
pls elaborate

Will DNP kill me if I snort it

>>38475353
Thank god. Thanks man.

Am I severely gimping myself if I try to get most of my calories in two meals a day instead of 3?
Poorfag at university, the way my meal plan works now is that we get 10 meals a week where a meal is pretty much unlimited access to any buffet area on campus, so I'm figuring I have to budget this to 2 meals a day and then eating out on weekends. Is this okay or will having an irregular diet like this make it harder for me to gain anything?

>>38475763
Yup make the most out of those 2 meals, it's not going to make much of a difference at all unless you're doing something very specific with your training. Enjoy that buffet while you can.

>>38475537
Shouldn't be much of a difference in bioavailability, same dosage rules apply as eating it in terms of killing yourself

>>38475192
It's called saddle soreness, hopefully you have a firm saddle. The body is amazingly adaptive the soreness goes away in time unless you have one of those squishy padded saddles and then it'll always be a little uncomfortable.

>>38475021
Make time on other days to at least do bodyweight stuff + pullups. Otherwise just focus everything on full body Fri and Sun

>>38473485
It'll take time to dial in the actual numbers you need, weigh yourself every day at the same time and use your WEEKLY average to determine which way your bodyweight is moving and how fast to adjust your intake accordingly.

>>38473217
Fuck olive oil just eat peanut butter on anything you'd like, caloric dense and tasty.

>>38473173
If you want to be leaner then lose weight NOW otherwise just keep lifting as long as your numbers are progressing I promise you that you're gonna look better when you cut.

>>38473163
Nope

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>2 questions:

>1-is this a good hypertrophy regime?

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

>2-just ordered Jack3d pré-workout , is it any good?

>>38475993
Oh yeah it's firm. It digs right into my ass, but if that's a good thing then I'll endure. It wasn't bad in the beginning, quite comfy, but after half an hour I got sore. It's a damn good bike, I've never had one like that before.

How do you last longer in bed? As soon as I put it in the pleasure dome, 60 thrusts and I'm nutting. Even if I fap a couple hours before it just gives me a little more time. Is my dick super sensitive?

>>38467051
What's a decent protein powder that won't mess up my insides? I'm new to this and I just remember a friend of mine talking about how some powers can mess up your kidneys.

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>>38477271
>powers
Fuck autocorrect.

>>38467287
my nigger do HIIT

5'7" 186lbs. Been doing ss for a month
Ohp: 45-65
Bp:45-85
Sq:45-165
Dl:95-205
Wanna cut down some bf. Tdee is 2900ish. Been averaging around 2400ish. What would yall think is a decent weight to get down too in a month without compromising progression?

>>38477395
Get stronger first.

>>38477271
I use unflavored whey. Try that first, get the stuff that's just pure whey. I use Jarrow Formulas.

>>38477271
https://www.t-nation.com/diet-fat-loss/dispelling-the-dumbest-protein-myths

https://labdoor.com/rankings/protein/

>>38477395
What does a number mean? How sure are you about TDEE? Try eating less and see how you like what you see in the mirror. If your lifts stall, eat a little more. Repeat.

>>38467630

Pull day, they work your rear delts don't they?
They are a form of row anyway.

>>38467051
can I make a decent program out of

>squat
>dl
>bench
>barbellrow
>chin ups

? Or should I add different excercises too like curls?

>>38477179
Practice and multiple rounds.

anybody has a good pull push program? i go to the gym 4-5 times a week. or a link where i can find a good one

>>38467051
I have an imbalance between my left and right rear delts. My right is filled out past the bone, but my left is not. How do I fix this?
I already do dumbbell work (incline bench press and bench) but should I also do dumbbell rows instead of pendlay rows?

Do I have a hernia?
The right side of my abdomen above the belly button protrudes a bit, it's even more noticeable when doing a plank.
I've had some discomfort in my right lumbar region for a while?

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>>38478117
Forgot pic

>>38478117
>>38478134
No, you're just skinnyfat and weak.
A hernia hurts a piercing pains, because it's your guts hanging out under your skin through your muscles. It's a feeling like getting punched really hard in your gut, only prolonged.

>>38478117
If you're really concerned see a doctor.
Sadly I don't have the 4chan extension that let's me take X-rays or MRIs over the internet

>>38478180
That is me letting my belly relaxed, normally it's retracted. I'm not fat.
So the discomfort in my back and this are not linked?
I started sl/ss 6 months ago, started squatting 4 ago. I recently realized i went atg too fast with a butt wink, now I have good form though.

>>38478212
I was thinking about doing that.
And seeing a physio to take an assessment of all my imbalances, it's due

>>38478134
I have the same thing, looking down the right side of my belly protrudes slightly more than the left. I don't think it's anything significant. I got checked for appendicitis a while back but it was all good.

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I posted a selfie of my bod on Normiebook yesterday evening, since I was drunk and I thought it was a good idea

What do I do now

>>38478462
Move to paraguay

>>38478462
>since I was drunk

Stop lying to yourself, you wanted to post a photo of yourself. Now people were either underwelmed, embarrassed for you, didn't care, or think you're a vain ass hole.

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>>38478492
no money

Should I just neck myself? Should I kill everyone who saw my photo and become an urban legend?

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>>38478524
Yes, at the time, when I didn't think about consequences

I only have like 10 friends on normiebook so hopefully no many people saw it hahah ha hakillme

when doing squats/bench/ohp etc, is it ok that, when I lift the weight back up after bringing it down, it's not one fluid motion?

I like pushing myself and I can get through my sets but is quicker/fluid lifting at lighter weight preferable over heavier, slower lifting?

example, I did lmao1pl8 squat 5x5 but usually around rep 4 & 5 in the last sets I slowly get up rather than standing up immediately

>>38478624
You're right where you should be. Long as you keep trying to progress in weight from session to session.

https://www.youtube.com/watch?v=C66oA0qWDoU
How the hell do I fix the left side of my body in the squat?

>>38469712

The weights are in lbs...

>>38479348
First of all, it looks like you are facing AWAY from the hooks. You are supposed to face them so you take a step back after unracking. Reason being it is much safer to rerack walking forward.

Have you experimented with putting left foot slightly in front of right? Or behind? The human body is not perfectly symmetrical, and I remember reading about a big powerlifter who did that to even out an imbalance that fixed his squat.

>>38479669
I know Klokov does it, and I do it facing away from the hooks because there's only half a mirror in front of me, if I look the other way then there's a huge ass mirror which just fucks up my form, looking at myself distracts me.
I've never tried moving my left leg like that, and I don't know why I can't get the left side of my upper back as tight as my right side, that's what bothers me, I think if I fixed that my heel wouldn't get raised like that.