QTDDTOT

So with pushups it's
>wide grip = triceps and back
and
>narrow grip = shoulders and chest
Right?

>>38615112
Yes
For reference next time, think of the motions and try to figure it out

moving house in a month gotta sell my power rack how much should I sell it for?

I finish a 5-rep set in like 10 seconds, then i rest for two minutes or more, waiting for another set.
Doing SS i'm lifting like 90 seconds 3 times / week total not counting warmup sets or waiting between sets.
If you count warmup sets, its like 5 minutes total lifting time / week.

What i do is start with 20kg/40kg and keep doing 1x5 in 10kg increments until i reach 2.5kg more than last time i did the same exercise.
For example
1x5 Squat 40kg
1x5 Squat 50kg
1x5 Squat 60kg
3x5 Squat 70kg
1x5 Bench 20kg
1x5 Bench 30kg
3x5 Bench 42.5kg
1x5 Deadlift 40kg
1x5 Deadlift 50kg
1x5 Deadlift 60kg
3x5 Deadlift 67.5kg
Would be an example of my routine.

How is this enough? Am i even doing it right?
In the beginning all my muscles hurt, i felt it for the entire day, it really did feel like a real workout, now after a month it just feels like a chore.

>>38615073
Just eat more veggies man, don't but shit you don't need
>>38615112
>So with pushups it's
>>wide grip = triceps and back
>and
>>narrow grip = shoulders and chest
>Right?
Wrong
Wide grip is more chest, narrow is more triceps, both train shoulders the same, neither trains back
>>38615128
Please don't post if you don't lift

>>38615202
? I wasn't feeling well and doctor put me on them. Just wondering how it will affect me

I'm trying to improve myself as much as I can in a month, my plan is to do some running and lifting five times a week with two days of rest? Is that too much or should I split them up with one every other day?

>>38615202
>>38615195
>no picture
Tree fiddy
>>38615197
You'll stall fast. Taper the warm up down to singles before the working set.

>>38615112
No man, you dont work your back on pushups, it is a horizontal pressing movement and employs your anterior deltoids (shoulder), pecs, triceps, and core. The narrower the grip, the more the enphasis on triceps. The wider the grip, the more the emphasis on the pecs.

>>38615202
>>38615248
I see. Thanks

>>38615234
I'm not a doctor. Do whatever they said, and ask them about the consequences etc.
>>38615239
Way too vague. Start off by becoming more specific.

>>38615265
I want to do some light running in the morning, SL, then more running a couple hours later. I'm asking if I should split them up or do them on the same day.

>>38615242
>Taper the warm up down to singles before the working set.
So, your advice is that i lift even less?
Why? How does that make sense?

Unless the point is to get higher numbers, and since you get tired less if you do less warmups, you can achieve a higher number.
I'm not really lifting to "level up" and competitively compare numbers with others though.

>>38615290
You could become more specific, and because you aren't, I'm gonna have to assume you don't really know yourself what your goals are. It's ok, few did when they started.
For now, do SL first, go run after that, and don't run on rest days at all. 5x5 squats 3x week and cardio 3x week on top of that will catch up to you soon enough.
>>38615304
The goal of SS is not to accumulate volume before the working sets, the goal is to load 2.5 kg more every workout. The warm up volume will catch up to you and fatigue you soon enough.

the past 6 weeks i did canditos 6weeks program.
in that time i increased my DL by 10kg, bench by 8kg and squat not at all...
WHY AM I SO BAD AT SQUATTING???
its by far my weakest lift. i am doing it as often as bench, but still i only progressed 15kg in this entire year.
any tips are appreciated

>>38615197
Jesus christ just do the fucking program.

>>38615239
That should be fine. Eat enough and sleep well. It's unlikely you'll suffer from any significant under recovery doing that.

Beginner here. Did 3x10 barbell squats today and 4x5 pull ups, how did I do?

Why do meat head powerlifters feel the need to drop the bar instead of finishing their rep when they dead lift?

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>>38615471
Do pic related instead

>>38615488
why do you care?

>>38615488
dropping the bar with a loud bang is damn satisfying.
dont do it on light sets though, thats just screaming: attention whore.

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since i started lifting ive been wanting to know hom many kilos lmao1pl8 is. is it 25?
explain these common terms used in /fit/

bonus question i can squat 2x5 of 60 kg begore going back to 55 kg, is that gud for a noob

>>38615510
It's obnoxious and I hate fat people

Does smoking weed kill gains?

>>38615563
nah

>>38615549
lmao1pl8 = 1 standard 20kg/45lbs weight plate each side of a standard 20kg barbell

which is 60kg.

>is that gud
gud is relative. it's excellent for a 5 year old. pretty poor for a 120kg bw juice head.

>>38615488
because slowly lowering the weight isn't a necessary part of completing the deadlift - so it just takes energy away from actually lifting the weight as well as taking longer to recover from dl sessions.

>>38615362
probably form related if everything else is moving fine.

>>38615540
It's a failed rep tho

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>>38615112
>pushups
>back

what the fuck

You know what. I'm starting to think this whole ABA routine thing and rest days are a meme.

The simple fact is, the more you do one thing, the better you will become at it.
More you do squats, better you will become at doing squats.
More you bench, better you will become at benching.
Why shouldn't i lift 5 times / week instead of 3 times / week?
Why shouldn't i bench/OHP as often as i squat if they don't go up?
Everybody keeps throwing out what lifts you should and shouldn't do, but no peer reviewed medical studies to back anything up.
The only thing that has any medical backing, is nutrition.

The whole fitness community is a joke.

>>38615582
It isn't. But even if it was; again, why do you care?

>>38615677
A lot of studies and training programs are very high volume.

The only limiting factor when it comes to progress under the bar is your recovery. You can do full body workouts every day and see results provided your body is able to recover.

Overtraining is certainly a meme but under recovery is the other side of the same coin which is quite often not mentioned enough.

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repostan

5'9" 18 years old

Should I take mk677 to give a shot of potentially increasing my height?

>>38615732
I forgot to mention as well. There are quite a few people now who are looking into the studies that have been done and trying to draw more scientific conclusions from them.

Greg Nuckols at strengtheory.com has written a lot of interesting stuff.

>>38615733
If you're growth plates have closed nothing except extremely invasive surgery will make you taller. If they haven't closed then you'll be getting taller anyway.

>when will they learn

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best form of fasted cardio to get shredded?

>>38615713
Again, it's obnoxious and I hate fat people

>>38615868
Swimming
Cycling if that's not possible for whatever reason

Is SL a good slow bulking routine? I'm trying to get up to about 3pl8 bench before cutting back down.

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Does anyone know where I can buy DNP? Most of the sources listed in the general are ded, so is the reddit page

I'm thinking I'm about done with SS. I know people meme about hitting 1/2/3/4 on it, and I haven't yet, but my stats are pretty good for a manlet, and I've pretty much stopped progressing. Also I'm feeling pretty fat so I'm gonna start my first cut.

two questions
1) Is lifting MF in a SS style full body routine enough for maintenance while cutting

2) Memes aside, are my lifts reasonable for someone to have stopped progressing well on SS, and should I move on to texas method after my cut

Stats (weights are working sets, never tested 5rm or 1 rm):
>bw: 170
>sq: 230
>bench: 185
>OHP: 120
>Deadlift: 295
>PClean: 155

>>38615877
Swimming is for fat people.
Cycling is for lazy people.
Jogging is where its at.

I'm doing GreySkull LP
I dont have microplates at the moment, working on it...
Instead can I stay on a weight 2 times and try to do even more amraps on the second workout?

>>38615907
You'd be a lot better off trying to find it locally.

>>38615933
Like, trying to buy it from a fertilizer store or something? Where would I even buy that from?

>>38615922
I agree, but jogging puts a lot more stress on the body than either of those. The poster didn't sound like he wanted to become a better athlete or get better at cardio, he just wanted to do cardio to get shredded. Swimming and cycling will do that with less stress, just weaker actual cardio results.

>>38615926
Do more reps with current weight, when you can do 10-12 add the smallest denomination of weight you can
Call that hood microplating.

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If I'm skinnyfat mode, should I bulk or cut first? CBT gave me some interesting, conflicting replies.

>>38616031
Bulk, it's almost that time of year anyways.

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How much does height matter in lifting? For example, should a 5'5'' manlet be able to lift as much as a 6'2'' guy if they both weight the same?
Which lifts are easier for short people and which for tall people?

Pic by random

>>38616258
bench is easier for a shorter guy, ohp is too because of less rom
I think DL depends on the proportions between your torso, femur and arms, more than your height per se.
dont know about squat

Uni timetable means that im in mon,tue and wed. i cant really afford going up extra days right now so would it be ok to lift on those three days then rest with light cardio the rest of the week?

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>>38615922
>>38615877
doing IF so im a little scared of burning muscle with intense cardio, but walking seems too lazy

Is strength training while trying to lose 50lbs viable? I'm a fat mess trying to get my shit together.

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How do I know if I'm bulking too hard or when I need to stop? I've heard people say that you should stop bulking when you can no longer see your abs but I've lifted for 6 months only and have never really had visible abs.
I was a hungry skeleton when I started lifting and began eating more. I definitely look healthier now and my stats are going up but I'm worried that I'll end up just looking fat if I keep on bulking for too long.

>>38616326
It's one or the other, get shredded or continue bulking

Can't have both.

>>38615944
>>38615892
Bumpan for these

Can anyone who's doing a slow bulk give me a sample of their diet? It's my first bulk, and I'm having trouble figuring out the macros/calories.

How do I get stubborn arms to grow or at least look good in a t shirt?

>>38616347
im ot bulking, i just dont want to lose my muscle as i get to 10%bf

>>38616665
IF has nothing to do with burning muscle, you might want to reevaluate why you are even on IF, it has nothing to do with loosing weight.

Cals in/ Cals out. How much muscle you are able to hold on to comes down to lifting heavy, macros, and genetics.

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How long to get from A to B? and I wanna be bulking at this stage right?

>>38616634
If all you want is a 3 plate bench, get on a progressive bench press routine. Depending on how far you are away and how quickly you want to get there, a slow bulk might not be possible.

>>38616656
Gain mass, stop worrying about specific body parts

>>38616776
Dude you are looking at years of bulking, good macros, and a good ass routine.

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been working out 5 times a week for 5 weeks now, 40-60min cardio liftan, eating a deficit

Started out 268, yesterday i was 250, 2 days before that i was 260.

how much of that could be water weight?

Are there any beginner programs that don't require a barbell? My gym only has a Smith machine.

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One side of my chest is bigger than the other even though I can lift the same in dumbbells. I make sure that I do the exercise correct with both arms synchronizing the movement and the position but it doesn't seem to work. What can I do /fit/?

>>38616814
change gym

I was having trouble getting bar placement on my high bar squat for quite a while. Basically it was digging into my spine. Anyway, I changed my shoulder position from rolled back to more rounded/neutral, and the pain is gone. Isn't this incorrect form though? Please help

>>38616829
do wide grip barbell and make someone watch and see if one side is stalling. if not, then you got shit genetics

>>38616796
I best get to work then

>>38616806
Almost all of it

>>38616829
Just because the dumbbells are moving together doesn't mean you are activating the same muscles equally. You most likely are too heavy for one side and are taking the weight off that side using shoulders and less target. I'd either drop weight and build back up, or move to barbell.

>>38616776
2-3 years

What am I gonna eat for dinner?

>>38616343
post pic. by 6 months you should be having enough foundation to not look like a hungry skeleton if you cut

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>>38615073
how long does it take to get back into lifting after a break?
i usually give myself 2-4 weeks before i start a structured routine again, just so i dont have to adjust weights after a month
is that good?

>>38616855
>then you got shit genetics
thanks. y-you too.
>>38616861
I'll try to lower the weights. thanks.

>>38616861
oh th-thanks

So why drink water if I can just not drink and feel like i'm losing mad weight?

>>38616864
I'm happy with that.

>>38616880
>just so i dont have to adjust weights after a month

What the fuck does that even mean, you should be adjusting weights all the time. Get back to lifting bitch

I'm new to lifting and a bit of a fatty. I'm on a cut but finding it hard to consume enough protein without going over my calorie limit. Should I get some whey? It seems like a veteran bodybuilder kind of thing but if its just a bunch of protein it wont hurt right?

>>38616886
because tricking yourself into thinking you're losing fat when you're not is nothing compared to the numerous benefits of staying hydrated

>>38616846
Using my apartment gym because I just moved and have no spending money. Plenty of free weights and machines, but no barbell.

>>38616894
i mean adjust my percentages for core lifts after my bosy is aclimated to lifting again
my 1rm right now is going to be waay under my real 1rm in 2-4 weeks even lifting at maintenance, simply because ive not lifted in a while
after a few weeks it will narrow down to my "true" 1rm, and then i have to actually do progressive lifts ie. a program to make progress
its the idea that ill make faster progress early on due to muscle memory than i will after i reach the limit of the benefits of muscle memory

>>38616877
Don't have a picture right now, will post later when I get home.

>>38616899
If you need whey to supplement your poor food choices then do it

What should I have for breakfast? A piece of sourdough bread, a banana or both?

>>38616899
Bro get whey, it's essential. I am new to lifting and on a cut as well, taking creatine+whey. Since we're new we get what's called Newb gains, which means we can still gain muscle and burn fat even though we're cutting. Take advantage of it. Regardless, buy it in bulk in the simplest, low calorie form and eat that shit up.

>>38616899
Don't fall for he misconception that whey is for pro lifters. All whey is is literally concentrated, powdered protein. It's very good for hitting your protein goals. If you're gonna try whey for the first time, I personally like ON Gold Standard Extreme Milk Chocolate.

>>38616930
also get whey that tastes good. the chocolate shake stuff i get is fucking phenomenal and tastes good enough that it satisfies my snack cravings.

>>38616934
>ON Gold Standard Extreme Milk Chocolate
I've just got it and it tastes more and more like a tumor every time I make a shake out of it. but then again all protein shakes taste worse and worse until you have to contain yourself from barfing at the last scoop

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Pic related is my routine. I do Calf Raises and Chest supported DB rows every lifting day because I never hit my lats and I think calf raises is a good isometric (I think I'm using that word right) exercise to finish a lift session with, Schwarzenegger did the same thing.

Is this a good idea or will this screw with my gains development?

>>38616914
That was painful to read. I still don't know how you think waiting a month to start a program is better than starting now, irrelevant of any difference in 1rm you think you will get in 1 month.

>>38616928
depends, what are your goals?

>>38616930
>>38616899
you don't need whey. Whey is just for convenience, that's it. It's not essential. If you feel that whey is necessary, you're fucking up somewhere. If you're having trouble getting enough protein (make sure you're eating the right amount and not trying to eat 1g for 1lb of body weight...that's too much, it should be 1g for 1lb of lean body mass), fix your diet. I used to get 150-180g of protein in under 1500 calories.

>>38616930
>>38616934
Thanks, bros.

What is the fastest way to lose muscle?

>>38616961
The calf raises are fine, but you just need a different routine overall. Tuesday/Thursday cringe days

>>38615073
had sex with my gf for only 10 mins or so, doggy style.

will it affect my squatting? gotta lift in an hour

>>38616992
Starve yourself and don't work out.

>>38616992
Don't eat and run

>>38616992
Long distance running

>>38616960
I agree with this. It's fucking garbage. I resorted to using it in my oat waffles where I can't taste it. Double rich chocolate or vanilla are the only flavors to get for ON

>>38616961
what fitness qualifications do you have? What makes you think you can tailor your own routine?

>>38616866
cock

>>38616814
>>38616907
no good routine exists that doesn't use a barbell

>>38617016
probably. Doggy style always gave me the shaky knees

>>38616861
>Lower the weight
>"Just spin your wheels bro, it's the only way you'll make gains"

kys

>>38617040
fuck I thought doggy would be better
she was teasing me and I couldnt control myself

time to drink the double ammount of caffeine I usually do

>>38617005
Those are rest days really, I just go for a short jog and do some ab work so I feel like I've done something, if at all (I usually just go for long walks)

>>38617024
I have no fitness qualifications. I haven't lifted in a few years, but I had a version of my routine recommended to me and built off of it from there based on other recommendations, including that I should add what my body needs and respond to it in kind. I have poorly developed lats and want to see some work, ergo I added exercises to do that. I assume that is reasonable enough. Should I be doing something else?

>>38616961
You have nowhere near enough volume to get past even beginner gains. GSLP instead

>>38615503

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>>38615916
Answer me faggots

>>38617058
So he should increase dumbbell weight to fix his muscle balance issue?

Fuck off dumb cunt

can I train abs directly(hanging leg raises and weighted decline sit ups) in every work out? which is 3x week?

>>38617101
He doesn't have a muscle imbalance. One pec probably inserts slightly different so looks a bit different.

How're your first 3 weeks lifting?

>>38617062
next time just have her ride you

>>38617081
>I assume that is reasonable enough.
again, what qualifications do you have that make you think you know? What qualifications did the people that you're listening to have? You're very clearly a beginner who doesn't understand lifting. Please read the sticky and pick a beginner routine. You'll benefit way more from that than doing some silly routine that "hits your lats"

>>38617090
I appreciate the help. When you say volume, I'm assuming you mean there isn't enough work on each muscle specifically right? I've only been lifting for 3 weeks so I'm glad I hear these things now, still a good time to change up routines.

>>38615916
1. yes
2. pretty low desu. 2 months into my SS I was hitting those numbers. Do what works for you though, I don't think changing rountines is gonna help you much.

>>38617135
I've read the sticky religiously. Like I said, I came on the board a few weeks back asking for help, had my routine recommended to me plus or minus a few variations, and then it was a done deal. I am in fact new so if I sound like I don't know what the fuck I'm talking about it's because I actually don't. Appreciate the help, I'll give Phraks Grayskull routine a look.

>>38617127
You're right lets assume he doesn't have a muscle imbalance when he clearly says he does.

>>38617139
Volume is typically defined as reps x sets x weight. It's useful in that it provides an easy comparison point between workouts. If you can increase volume then typically you are recovering well and your program is beneficial.

For each of the main lifts I'd aim to have at least 15 working sets a week in order to achieve good volume. It is always easier to accumulate volume with more sets than more reps.

Working sets can have different rep ranges. But the less reps you do the higher weight you can use. For example when I'm benching I'll use 3 different rep ranges throughout the week, I'll start with 8 reps first workout,, second workout do triples and final workout of the week 5 reps.

Intensity (% of 1RM) will vary for each of these rep ranges.

>>38615677
Do lift more, as long as it doesn't hinder your recovery
>>38615892
Unless you are 7' tall and 500 lbs, I really doubt you can sustain daily progress on a 5x5 program. Do TM.
>>38615916
>1) Is lifting MF in a SS style full body routine enough for maintenance while cutting
I have no experience with lifting 2x week while cutting so I shouldn't be giving advice, but you can still lift on Wednesday, just do wat lower intensity (3x5 at 60% of Monday's weight)
Or just hop straight on TM
>2) Memes aside, are my lifts reasonable for someone to have stopped progressing well on SS, and should I move on to texas method after my cut
It doesn't matter at all. If you stopped progressing, screaming like Goku and insisting on doing the same weight will only get you frustrated, or hurt. Check your form, eating and sleeping habits and conservatively switch programs
>>38615926
McGuyver some shit , you shouldn't need more weight than 2x2.5 kg. A temporary solution would be to add water bottles or something. Rep ranges are hard to increase and have an increasing risk of form breakdown
>>38615877
HIIT and rowing I guess
>>38616031
If you are a complete novice, you will make linear progress even with cutting. The bad thing is you don't have any muscle to show below your gut. Maintain or bulk very very slowly for the first year, and cut before summer '18. You can cut for this summer too but you will both lose progress and barely have muscle to show.
>>38616258
For same height, heavier weight has it easier
For same weight, shorter height has it easier.
>how much does it matter
It shouldn't. You are you.
>>38616331
Absolutely, until daily progression stops (so you are still a novice) and until you get down to about 20% (you are still fat)
>>38616343
Bulk, but slower. Cut in 1.5 year.
>>38616656
Keep lifting
Spend more time buying the right shirts

>>38617171
>I've read the sticky religiously.
>ignored the beginner routines provided for free
>decides to make his own meme routine with recommendations from retards exactly like him on /fit/


protip: /fit/ is a great source of certain type of knowledge, but it's also a great source of stupid retarded knowledge. For example, you're getting advice from retards who think that chicken can increase in calories when you cook it, claiming that cooking it alters its bioavailablity. Their proof? They give you the caloric content and macros of 100g of raw chicken vs 100g of cooked chicken. If you don't understand why that's retarded, that's exactly why you shouldn't be doing some stupid routine you think makes sense.

>>38617187
He has one muscle which has responded to training with slightly more hypertrophy than the muscle on the other side of the body. This isn't a muscle imbalance. A muscle imbalance is a strength disparity between agonist and antagonist muscles which increase potential for injury.

Having one pec slightly bigger than the other is an aesthetic thing pretty much all lifters will have. My left bicep has a slightly bigger peak, my delts look a little different because they don't insert identically and my chest has varied between left and right pecs appearing slightly bigger. It isn't a functional problem, only an aesthetic problem.

>>38617234
Gotcha, I will admit I was obviously wary of the routine simply because it was customized but I've only been doing it for 3 weeks so it's not harm done to me, I'm gonna scrap it and start doing the Phraks Grayskull LP, should be much better for mu beginner gains and progression. No worries though, gotta learn sometime. I really do appreciate the advice.

>>38617220
Gotcha, that makes sense I suppose. Another question about the grayskull routine, when it says alternating, is that within the same day or is that for each day (day 1, day 2, day 3) you switch between say, OHP on day 1 and Bench press on day 2? And if I do switch them up, do I have to continue going back and forth or can I stick to the one exercise?

In particular I enjoy doing barbell rows but can't do chin ups for the life of me, would rather do the former.

Can you still grow past 18?

>>38617329
sure, but it's not likely.

>>38616899
Adding to what the others have said, chicken > whey. You are fat, so you need more satiating foods to make it easier to eat less. Do get some vanilla whey though, and add your own cocoa, semi skimmed milk and ice if you are that undisciplined and can't fight of the cravings.

>>38617323
You switch between days.

If you can't do chin ups start off doing negatives, jump to the top and lower yourself as slowly as possible.

How long should I wait between sets? Every set I can finish less reps, can't go to the initial count. And I feel self conscious if I sit on the machine for two minutes not doing anything.

If caffeine doesn 't do the drink anymore, what if you do a line of coke?
will you die? or the only thing killed will be PR's?

>>38617408
Depends on your cardiovascular health

>>38617406
Two minutes isn't that long. And if you aren't doing a tiered set, lower the weight so you are consistently getting your rep range. You are starting too high

>>38617433
I lift and do boxing, I've been off boxing for 3 months though so my lungs probably went into shit

I did have anxiety and panic attacks in the past due to weed(probably laced)but I've seemed to recover and I'm fine now, couldn't even drink coffee before now I can go for high doses

>>38617458
>laced weed
How old are you?

>>38617455
I know, I don't want to be seen as a loser though ;_;

>>38617406
>I sit on the machine
please read the sticky, download or buy starting strength, and stop wasting your time

>>38617408
if you've grown a tolerance to caffeine, stop drinking it for a while and then only drink it for lifting.

>>38617469
I'm 20

I have no idea if it was laced but I had smoked in the morning(8am before classes) and had some panic attack in the afternoon, around 4pm in my last class.
I was 16 back then

>>38617490
I only drink coffee before lifting, which is 3x week.
Don't even touch soda or whatever which also has caffeine

>>38617406
Read the sticky. Do a proper program (GSLP) and fuck off.

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Pic related is my workout, rate Pls.

Third row is my current 3 so far.

I'm 190lbs and gained 50 pounds in a year and a half and dips/pull-ups are near impossible now. How do I build my way up to doing them?

Also are there any good templates available like eatthismuch.com? My diet fucking sucks, I literally would eat the same stuff everyday if I could understand what exactly to buy and how to make it.

Maybe I suck at math, but this doesn't make sense.
Lima beans (100g) contain 20,9g carbs (of which 7g are dietary fiber) and 7,8g protons and 0,4g fats.
Carbs and protons contain 4 cals per gram and fats 9. So why is there 115 cals/100g??
As far as I know, dietary fiber doesn't give you any energy. And 13,9g carbs + 7,8g protons times 4 cals/g = about 88 cals. 0,4g fats is about 4, so total 92. Where do the other cals come from?

>>38617541
>I literally would eat the same stuff everyday if I could understand what exactly to buy and how to make it.
get ~160g of protein a day, figure out if you want to gain strength or lose weight and then set a caloric budget. Be smart about how you fill out your calories. It's not rocket science.

What exercises should I do while cutting ? Is it just cardio ?

>>38617570
They are counting the fiber. Why are you sweating the small stuff. Think big brah

>>38617592
any lifting routine of your choice

>>38617570
they count all the calories, even the fiber

>>38617621
I don't really care about the calories, I just want to understand whats what. And if they did count the fiber as carbs, then (20,9+7,8)*4,2=120,54 and 0,4*9=3,6. Total of 124,14. Not 115??!

>>38617668
you're doing some weird math
20.9*4=83.6
7.8*4=31.2
.4*9=3.6
total 118.4
3 calorie difference isn't a big deal

How do I into thick core like rugby and football players? My hips aren't wide NOR narrow, I also have wide shoulders


I already do heavy compounds + leg raises + bent over underhand grip rows

am I on a good path or do I need to do more?

>>38617694
yeah alright. Dunno why I thought it was 4,2 for a second. Thanks

>>38617709

Abwheel, dragon flags, russian twists.

It's probably a bit of genetics (or hgh depending how prevalent you think roids are in sports)

I have a few questions here

I've been working out for about four months, and I haven't noticed any doms in my biceps after working out, (I do stronglifts workouts and assisted pull ups and chest dips) am I just not working hard enough, or am I past the part where I'll get gains without doms?

Also, when I do barbell rows it feels like I'm not actually working my back, I can't help but think that I'm not leaning down enough, should I just lower the weight and make sure I'm doing it right before I keep going up with stronglifts?

>>38617763
Sorry, to clarify I meant just recently I haven't been experiencing doms, just the last week or two

>>38617790
doms has nothing to do with gainz
I don't know about your barbell rows, look online for form and get it right. Obviously if you can't get it right at your current weight then drop

>>38617763
doms usually only happen after the first time you do a new exercise. And even then it's not guaranteed to happen.

yes, correct form trumps ego lifting

>>38617790
soreness isn't a measure of progress.

>>38617763
DOMS pretty much only appear when you start doing new exercises. Soreness isn't a good measure of a workout. After 4 months you shouldn't need assistance for pull ups though.

I'm not really a fan of barbell rows myself, I've never had much success from horizontal pulls.

>>38617709
Dont forget the side of your core, do sideways stomach exercises. Either with cables or in a machine

>>38615073
Pls respond >>38617742
I'm searching for push/pull program

>>38617843
protip: if you feel squats are holding your other lifts back, do squats last.

Got my shoulder dislocated and popped into place 2 days ago but still hurts like shit, still swollen and having some limited movement issues.
What can i do to stay in shape that doesn't involve shoulders? I'm doing hyperextensions, leg extensions and raises also sit-ups.
Any suggestions?

As a skelly novice (benching 20-25kg) does it matter if I do squats and deads with "meh"-level form?

At what point does it become dangerous for me to squat/dead with poor/improper form?

>>38617859
Hmm, that's actually a good idea. I'm used to follow the program and squats are usually first.
I'll try that

Every time I do front squats, my left wrist seems to take a lot more strain than the right. What do?

>>38617879
Are you serious? Good form everytime

>>38617879
Are you retarded? When do you think you'll learn good form if not now.

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This okay for pullups or chinups?

>>38617879
>does it matter if I do squats and deads with "meh"-level form?
yes and no
>At what point does it become dangerous for me to squat/dead with poor/improper form?
at the point where you do the lift

>>38617934
no

>>38617879
Focus on getting form right now while the weight is light. It's not dangerous to begin with - what's dangerous is progressively overloading bad technique which will INCREMENTALLY fuck your shit up until you snap completely.

Fortunately if you YouTube search Saint Rippletits has a whole load of videos on proper technique for all lifts.

>>38617954
Why

>>38617824
I just starting doing assisted pull ups a couple of weeks ago. Before I was doing home exercises for a couple of months with concentration curls, then at the gym I was doing machine exercises for about a month. Just this month I've started to get into compound exercises

>>38617934
This one could probably use its own thread desu

>>38617980
Cause it'll break dumb fuck

>>38617980
a. you're gonna break it probably
b. your body won't be able to freely hang because you'll be bumping into and riding the wall
c. your arms will be forced into awkward angles.

>>38615197
If it's too easy make bigger jump increments.

Pd. Soreness =/= progress, more weight in the barbelll = progress.

Are pushups good for giving some definition to my chest?
>t. chestlet

>>38618159
Not if you mean boobs.

Pushups do work pecs but bench is probably better, depending on grip. For push-ups you'll want a wider grip to emphasise chest.

I can't do hanging leg raises because my shitty bar is too close to the ground , is it okay to stay in the top position of a chinups /pullups to do them ? I feel like it really hit my arm tho ( in a good way ) , does it transform the exercise into a biceps/lats plank ?

>>38618180
I'm not really looking to bulk as much as I want some definition for my chest.

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How does bar length affect lifts?

>>38618159
>>38618200
you're retarded.
a. you don't just grow definition. You want definition? you need to increase muscle mass and reduce body fat. Pushups won't do shit for you.
b.you don't magically bulk up just because you started benching

>>38618242
Relax nerd, it was just a question.

>>38617919
>>38617925
>>38617936
>>38617956
Thanks

I had a PT tell me that I shouldn't do deads because my hamstrings are very tight, and I'll end up lifting from the wrong part of my body (it was a couple months ago so I can't remember what he said)
Does this sound legit? If so, best way to fix them?

>>38618259
relax retard, it was just an appropriate response

>apartment has a gym built-in
>doesn't have barbells

As a beginner is it fine to do the SS routine but with dumbbells, or should I find another place?

>>38618260
depends if this is a PT for a gym you pay for a PT for a college athletics team. If it's the former, he's a literal retard giving out retarded advice.

>hamstrings are very tight
lol, what does that even mean? How does he even know? Did he feel them up when he was fucking you in the ass?

>>38618382
>As a beginner is it fine to do the SS routine but with dumbbells,
no
>should I find another place?
yes

>>38617906
Answer pls

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i have a dull almost hot pain in upper back between shoulder blades and niggling pain about an inch right of the spine mid back.

any ideas what this could be? been bothering me for a while, might go see a doc

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I fucked up with my weight loss diet, I only have 600 kcals left.
can I eat just like a kg worth of these? I would miss my protein goal but at least I would be full afterwards

>>38618512
go see a doctor

>>38618571
sure?

>>38618260
PT in a gym, £35/hour.
Needless to say I dropped him pretty quick, as soon as I had to basics down.

Well ive never been able to touch my toes, I'm very inflexible, it sounded right to me because deads are a similar action

>>38618399
Buy wrist straps, and if you are racking the weight and not coming up from the floor, I would just place the bar on the upper chest, no need for wrists.

i decided to drink 1 liter milk should i start working out now?

>>38618624
I'm cleaning it to my chest, and I'd rather fix whatever is wrong with the wrist/form than patch over it with straps. It's only the left wrist, right one is fine.

>>38618644
Straps aren't a patch. What makes you think your wrists should be able to hold that much weight without hurting. You'll want straps in the long run

>>38618690
I think anon means straps, but agreed

>>38618690
Because the wrists aren't meant to hold the weight, the shoulders hold it. The hands are just supposed to push it into my chest/shoulders. Also the fact the right wrist doesn't hurt means I'm doing something wrong with the left.

Is loss of strength normal with only 4lbs weight loss? All I did was add 1 mile of jogging (it takes me about 8 minutes to run a mile) a few times a week, and I lost it in about a month. I went from 105lbs to 101lbs. For example, benching 125lbs for 1 rep is difficult now. I used to be able to do 125lbs x 2 cleanly.

Upper trap/shoulder injury. Need to stop working out for a few weeks while I go to physio. All I can really work is my abs, and even then it stresses out my neck.

How to cope with time off? I have this terrible anxiety that I'm going backwards and I'll be shit DYEL by the time I recover

>>38618747
yes. long post short, weight management is the same as saying energy management. If you're losing weight, you're losing energy. If you add running without compensating your diet, you're spending energy on running and have less to spend on lifting.

Should I do conditioning during a bulk? Which type of conditioning will preserve the most mass?

>>38618747
Assuming you're a grill since that body weight is really low.

Loss of strength with weight loss is normal. Why are you only doing 2 reps of 125?

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H8 r8 masturb8 m8s
The 'rules' are simple

>Never go to absolute failure
>Increase max by 1% for every rep past the minimun (+ sets)
>Deload by 10% if i miss a rep
>Same exercise days progress independently of each other.

>>38618781
You're right. I'm doing candito right now, and I just finished week 5 where it's low rep. I warm up with the bar and do a few sets with 95 ~ 105 lbs since I can do over 10 reps with those weights.

>>38618777
I didn't think 4lbs would impact me that much. I guess I'll adjust my diet. I like having a 6 pack, but seeing my lifts go down feels bad.

Should I superset whenever possible? What are the advantages?

Can I help get rid of my tummy fat through exercise or should I just keep cutting? If so, which exercises would you recommend?
No memes pls

>>38618833
that looks stupid as fuck

>>38618837
>I didn't think 4lbs would impact me that much
4lbs is pretty much 4% of your weight. Sounds like a little but that significant. And don't think of it as the 4lbs you lost, think of it as that thousands of calories your body didn't have at its disposal for lifts.

>>38618882
no you can't target fat. No exercise isn't that good for losing weight. Yes keep cutting

>>38618882
No
Yes
Fork putdowns xF

>>38618913
>that looks stupid as fuck
Elaborate

>>38618387
This was meant for
>>38618387

>>38618954
you have flexibility issues, doesn't mean you can't do a deadlift. Not being able to touch your toes has no effect on your deadlift.

>>38617828
>sideways stomach exercises
like whom

Is Gatorade good or is it a meme?

>>38619230
it's a meme.

tell me what i need to know about protein powder
the more opinions and facts the better

example: how much time after workout should not pass before drinking protein shake

how many scoops is normal (i have what i asume is half a deci-litre scoop)

can you eat food after taking a protein shake? (might be too many kcals?)

>>38619241
protein powder isn't magic, it's just food

>>38619241
all you need to know: it's a convenient source of protein. Nothing more, nothing less.

>how much time after workout should not pass before drinking protein shake
doesn't matter
>how many scoops is normal (i have what i asume is half a deci-litre scoop)
doesn't matter
>can you eat food after taking a protein shake? (might be too many kcals?)
doesn't matter

>>38618260
Honestly my form is shit with deads and squats until I have enough weight on the bar that it isn't pushed about by a stiff breeze. Don't spin your wheels searching for perfect form.

Tight hamstrings can be an issue, usually you'll also have longer femurs which sort of exacerbates the problem. Just stretch loads, there isn't much else you can do.

>>38618833
Just do GSLP

>>38619402
but i think counting calories does matter, wouldnt wanna get fat by brotein shakes

>>38619477
counting calories has nothing to do with what I posted. If you can't see that, you're retarded. Replace "protein scoop/shake" with "chicken breast" and see if that makes more sense for you.

Right now I have symmetry for the most part in regards to the main lifts, but I think my bench and deadlift could go faster than my squat in terms of strength gains.

Thing is I have a weightlifting competition in December. Should I go for best weight with symmetry or fuck it and go as heavy as possible even if my bench and deadlift could leave my squat behind?

Overate by ~1000 calories. Best way to burn them tomorrow? I lifted today and will go again on Friday so don't want to lift again. In terms of cardio what's the best option?

>>38619797
run for 5 hours. Or better yet, eat 1000 calories less tomorrow.

>>38619797
>Best way to burn them
eat 500cals less tomorrow and the day after.

>In terms of cardio what's the best option?
which ever one you can do for a couple hours if you expect to burn 1000 calories

>>38619592
>weightlifting competition
do you mean powerlifting, since you're doing sq, bp, dl?

and are you asking if you should go for a lower overall total, for the sake of reaching some arbitrary standard of symmetry?

>>38618841
its useful for saving time and to a degree improving cardio

its not necessary

>babby's first day at gym
>doing Greyskull
>3x5 Overhead Press bar
>3x5 Chinups
>1x5 Deadlifts 40kg
>practiced some bodyweight squats and shit a week before
>go try the overhead press
>first set is a struggle but i somehow manage to complete it after a sloppy 5th rep, 2nd set gets worse and I couldn't finish. 3rd was a joke and I could barely get two even
>next chinups
>can't do chinups, so I had to do negatives but like the bar was too high up for me so it looked really awkward with me trying to walk off the platform and bring myself down slowly then having to drop back to the ground. felt like a complete fucking pansy, but managed to do the entire three sets though I don't even know if I did it right
>tried to do deadlifts, it was suprisingly easy until I realized that I put the wrong fucking weights on since i got lbs and kg mixed up, so even that i fucked up
>all this while the gym was fairly packed and there were lots of people around to judge me

jesus christ i feel fucking awful

is it normal to completely screw up? i'm skinnyfat to the max but this is just completely demoralizing, what do i even do my next workout day this friday? should I just keep attempting the empty bar till I can actually do a proper fucking exercise properly or is there something i'm forgetting to do?

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I have a blender in my house, covered in dust. I want to give it some us. anyone knows where do I find recipes about milkshakes and smoothies and so? (I mean sport related, High in protein, low carbs and so. no some "just put 1/2 kilo of nutella and butter" turbodiabetes bullshit)

>>38619797
1000 calories in one day is fine if you don't over eat again.

Get ready for quite a big blog post.
I've made extremely little progress over the past few months and the progress that I have made was most likely due to all the preworkout I took. Every time I went to lift I took preworkout and I did so for the past 6 months.
Last week I decided its about time to take a break from it. Now I've been sleeping atleast 12+ hours a day and have zero energy when its time to lift. Maybe today was a really bad day but my max squat has dropped by 50lbs since last month.
I couldn't make progress before and now I'm actually losing progress. I refuse to take steroids at least until I hit 2/3/4/5.
I put in so much effort and get nothing out of it. Push Pull Legs every single day for the past 6 months and nothing to show for it.
It feels like everyone else has it easier than me and that I'm somehow at a disadvantage even though I know that's not true.
My question is, why should I even bother lifting anymore?

So, i am trying to get less fat. Everywhere says that you should lift whilst trying to drop lard.

I have lifted on and off for a while (only ever hitting "moderate" though. loser).

BUT, I don't think that progressive loading and trying to lose weight is a good idea.

TLDR - what weights should I do whilst trying to lose weight?

>>38619964
first time i did any lifting i just asked a guy, expected only a lecture in form but got the whole package instead, he got me to work my way up to 50 kg squats by the end of 2nd set and 50kg deadlifts 5x5..
point being. ask a guy, dont be afraid.

>>38619467
B-but i graduated from linear progression almost a year ago

>>38620055
I already did and he kinda just showed me how to use a rack and that's pretty much it, that already felt pretty fucking embarrassing on its own

>>38619980
Brother's birthday, mine next week so I'll do the same thing again then, and after that it's back to normal eating. But I just finished up a cut and I don't want to bloat up or gain fat.

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>>38615073

Not sure if this is /out/, /asp/, or /fit/ since it's for basically all three, but I'm looking for a decent excercise/cross country bike.

Looking at the Montague Paratrooper line (the pro is only 50 more than baseline where I'm looking, so leaning there). Does anyone have experience with them?

Pros/cons?

>>38620034
the shit that makes u sweat the most
squats
deadlifts
(maybe) bench press

>>38620074
ask another guy, be more confident, they all were noobies at some point. so they will either help or say no like the aspie cold hearted grunts they are

Is recomp worth trying? I bulked and cut once and although I look much better after it all, I hated gaining fat and I also hated feeling hungry for months trying to cut.

My fat distribution is very unfortunate, I only gain fat in my legs so however much is gained looks like a ton as it all goes there. That's why I want to try recomp but I don't know if I'd just be spinning my wheels.

>>38620086
try /n/

>>38620088
Sorry, should have been more clear - I intend to do basically the big four, but i meant how heavy? As in, I don't think linear progression is going to happen. Do I try it anyway and be happy to fail, or do I go lighter (within reason) so as not to prevent my cardio?

>>38619935
You would only need to run for an hour and some change to burn 1000 calories but good advice I guess

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Which TDEE calculator should I use? Sticky says something, tdee net another thing and scoobs another.
5'1, 132 lbs (womanlet), lift and also do c25k in the week.

I was doing 1100 but it was too low, I'm doing 1400 now but I don't think I'm losing too much weight and it's making me feel sad i'm stalling (I have progressed in my weightlifting at least).

Help?

Also, how much water should I take in a day?

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GF wants to exercise with me. She belongs to Planet Thickness, whereas I use my uni gym. This PF is actually a pretty chill place with more bros than horror story gym go-ers, so I'm happy enough there. However, no free weights = no squats.

Do I have her use the smith machine to do squats, or do I have her do hip thrusts, leg press, leg curls AND leg extensions, or do I do a mix of both?

Thanks in advance, guys.

>>38619964
>can't even do bar OHP
AHAHAHAHAHHA KILL YOURSELF FAGGOT

>>38618260
You're being sold a bridge, dude.

Deadlifts are BY FAR the easiest of the barbell exercises to learn and to teach - if the guy teaching them knows what he's doing. If he doesn't, he'll fob you off with bullshit like this.

99.9% of the population can deadlift with correct form if it's explained properly to them. The other 0.01% are tragically deformed.

Even if your hamstrings ARE tight, squatting and deadlifting correctly will fix that in no time. Just work with a weight you KNOW you can do correct form with and add a little every workout.

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>>38619964
rofl is this you?

>>38620206
I posted above about my weight loss. I'm 5'1" and 101lbs so I think I can give you decent advice. I think 1100 calories is too low if you're exercising. I eat about 1500-1800k a day. More on the weekend (but I usually walk at least 8 miles on a trail on those days). I still lost about 4lbs in the past month by running 1 mile a couple times a week but as I said above, I have had a noticeable loss in strength.

Just remember that you might be gaining enough muscle for the scale to stop moving. Are you taking measurements of your waist? Also don't get discouraged around your period. That whole week is fucked up for me even though I am on the pill.

For water, I've read 1~1.5 oz for every lbs you weigh is a good rule.

>>38620273
wow 15000~1800 cals*

>>38620273
I'm on the pill and changing to another brand next week since it fucked up my face.

Thanks, I will go to a nutritionist since I have low cost healthcare and will check my measurements there. I don't know if I'm doing it wrong but last time I measured my waist and everything else the net told me i was almost obese, ah well.

I will keep eating 1300-1400 a day then, and thanks for the water advice.
English isn't my language so excuse the typos and errors

When squatting I can only go low if I lean waaaay forward. What is this indicative of? Where am I likely to be lacking flexibility?

>>38620200
>You would only need to run for an hour and some change to burn 1000 calories but good advice I guess
lol, no

>>38620034
>BUT, I don't think that progressive loading and trying to lose weight is a good idea.
and your a genius of fitness, right? You do progressive loading until you can't anymore and then you just maintain that level of strength.

>>38620389
Need a video of you squatting to tell for sure. As long as the bar remains in balance over the middle of your foot, it's fine.

A few questions:

1.
What lower body exercises should I do? I'm basically on SS right now (but I've split it into UL 4 workouts per week because I like that better). What can I add to the lower body work? I have
squat 3x6
deadlift 2x6
dumbbell lunge 2x10
weighted platform step up 2x10
What else would you add, if anything? I like the extension I feel during the lunges/step ups.

1a.
Any reason to do leg press in same workout as squat? Any reason to do leg press at all?

2.
Is my UL thing fine? Is it alright that I'm doing ohp and bench press on the same day?

3.
I have some lower back pain after a day of lower body work. Pain starts at the little bone that sticks out on the right, and it shoots straight up about 5 inches every time I take a step with my right foot? Anyone familiar with that? It's not on the spine, which makes me think it could be hip related.

>>38620429
no, i'm a tard. hence being here. but that's what i read somewhere. maybe i didn't. ta fr the advice.

>>38620433
Sorry don't have a video but according to my gym partner my lower back rounds a lot as I get low (buttwink). Dunno if that's of any use...

>>38620434
1.
>basically on SS
no you're not
Squats and deads alone are fine for lower body as a novice. No reason to leg press.

2.
What's your training history like? What are your stats? You can bench and press on the same day.

3.
Sounds like sciatica.

>>38620121
recomps take a long time to see any significant change. Like decades. So if you're ok with that, then go for it. Otherwise, learn how to bulk and cut properly so you're not cutting hard for months

>>38620175
no one can tell you how heavy you can lift. Lift the heaviest you can while still finishing your sets

>>38620206
pick one, put in as much info as you can (height weight age sex and bf) and put sedentary as your activity level. Protip: even though you work out X times a week, those calculators can't estimate how much you actually work out.

they just give you a starting point, they're not the hard set limit you should set. You adjust it depending to how it works for you

>>38620208
planet fitness is cancer, dump your GF for going there.

>>38620482
Do you squat high bar or low bar? Is the bar on top of your traps, or is it lower and resting across the back of your shoulders? Forward lean is acceptable in both, but will be far more exaggerated in a low bar squat.

>>38619964
Keep going you faggot.
I'm also doing Greyskull, its a really good program, very versatile.
Today I did 300 lbs 2x5 and ended with a third one with 7 reps, I feel so good breh.

>>38620516
By keep going do you mean keep at it with just the bar till I get my form right / get strong enough to lift it, or do you suggest and do like dumbbells or something.

>>38620389
Means that your body proportions, specifically the tibia/femur ratio doesn't allow you to go deeper.
But every one here will tell you you are a faggot.
Watch this
https://www.youtube.com/watch?v=Av3LO2GwpAk

>>38620507
Did mostly high bar but as this lean became more pronounced I moved over to low bar.

I'd like to be able to high bar with full ROM (and a more vertical back/torso) so was just wondering where the weakness likely lies.

>>38620530
Get used to the technique and be humble, otherwise you are egolifting. Just accept that you suck, but it won't be for long if you do things the right way.
Once you can do OHP with the bar 3x5 then add 1.25kgs on each side and so on.

I just took a bite of steak while chewing on carrots, and it tasted exactly like KFC. Did I just figure out the colonel's secret recipe?

>>38620568
Could just be your proportions. Again, can't really tell without a video. Do you use lifting shoes?

>>38620485
1. Why would a non-novice do leg press?

2. Stats are shit(tier) now. About 1.5 years ago I got up to a 240 squat. Starting from 0 now. Dumbbell bench 120, ohp 75, squat 165 (3x6 for all).

3. Does sciatica ever go up like that, though? I thought it was always down into the leg/hip.

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Let's say I have a bar like I'm in a videogame, where the more my body temperature goes up from the basic temperature I'm at when not doing anything, the more the bar gets filled.
Let's say I have to always keep this bar near zero, otherwise it's game over.

What kind of excersize can I do?
Obviously no weightlifting, no running, no ball sports, etc because those would quickly heat my body up and fill the bar.

Would swimming work?

Do you get hot when swimming in a pool?

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Fatty here. What are the downsides of lifting (medium weight, high rep count) while eating at a severe deficit? I'm 6'4", 330lbs. I want to get to 250 as my first milestone. I intend to eat no more than 1200 calories a day at an absolute max. I was considering doing around 45 minutes of lifting as well.

I also work an physically intensive job. Just from the deficit alone I stand to lose on average 2lbs per week. How would adding some weight lifting effect me?

>>38620617
If you want some gravy, just mix twizzlers with talapia.

How many calories do you reckon I burn a week cycling 3 hours total? (about 25 minutes a day). Pretty leasurely pace; enough to feel a burn in the legs, but no sprinting so not really out of breath.

>>38620767
100 at most

>>38620669
Leg presses are good for overweight or very weak trainees who can't perform a proper bodyweight squat, let alone one with a bar on their backs. It's also a thing you'll see bodybuilders do on their leg day or w/e.
Once you advance past the novice stage is when accessories become very useful.

At your stats I'd recommend doing SS as written. No reason to change up the formula when you don't know what you're doing. Or take your pick of any of the novice programs that exist out there.

I'm no doctor, so I'm not sure about the specifics of sciatica. However, your pain can be caused by poor form in your squat and dead. Post a video or have someone watch you.

>>38620716
Train like any other beginner would with low reps and heavy weights. 1200 calories a day is hard to sustain for a prolonged period of time, its ok to eat more for the sake of long term progress. You can make plenty of strength gains while losing weight, especially if you're an overweight novice. One of the benefits of lifting, is that once you've lost fat, you'll actually look good, as opposed to just losing weight and becoming a skinny twink instead.

>>38620867
>You can make plenty of strength gains while losing weight
this is scientifically impossible
you have to cut first and then bulk up except this time it'll be muscle and not fat lard

>>38620886
lmao

>>38620898
He's not wrong. Athletes can only maintain muscle by cutting at most 1.4% body weight per week

>>38620679
what kind of retarded question is this? just be straightforward

>>38620716
1200 calories is WAAAAAAAY too low. Do 1700ish.

The downsides to lifting at a severe deficit is that if you have any strength, it'll be gone. You'll feel miserable during workouts and if your deficit is THAT severe, you'll passout on heavy lifts.

>>38620767
not enough to matter

>>38620912
Yeah except this guy isn't an athlete. He's an overweight guy who has never trained in his life. You can't compare an established athlete with a 330 lb guy who has never lifted a weight.

>>38620933
Still, because of thermodynamics and how the body works you can NOT gain any muscle unless you're eating over your TDEE, so there's no point

>>38620898
he's right though. Sure he'll make some gains at first, but not enough to put any muscle on to where he'll "look good" after losing the fat.

>>38620933
It's even harder for overweight people because of the metabolic damage they've done to themselves

>>38620929
>what kind of retarded question is this? just be straightforward

I have cholinergic urticaria and that is the simplest way to explain it for the purpose of this question.

>>38620867
>>38620886
Thanks for the replies. I asked around a bit and while it's not impossible to make small strength gains while losing weight, it is difficult. Weight loss is my primary goal as I would love to lose 70 lbs by next July. I'm asking about the lifting as in would it in any way hinder the weight loss efforts? Would I NEED to eat and additional however many calories? Or would I get by with <1200?

I figure there is about 10 months till next July. 3500 calories per lb of fat. My maintenance calorie intake is around 3200 as it stands. I'm eating at a 2000 calorie deficit. 2000x7 days a week is 14,000. Which equates to 4lbs a month going based on pure math. 2lbs is realistic.

Am I flawed in my thinking?

>>38620943
No, you can't gain weight if you're eating under your TDEE. If you're severely overweight, you can make strength and muscle gains while eating at a deficit, especially if you've never trained seriously before. I've seen it happen.

>>38620959
or you could simply say "I have a condition where I break out in hives if I sweat"

we're not retards. Try swimming. You'll still sweat even if you're wet, there's no way around it.

>>38620976
>you can make strength and muscle gains while eating at a deficit
>you can't gain weight if you're eating under your TDEE
what's it gonna be faggot?

>>38620976
>If you're severely overweight, you can make strength and muscle gains while eating at a deficit
to a point, but not a significant amount

>went from 250lbs to 175
>was able to make gains for about a month and then strength literally started draining to where my 275lb squat went down to 165lbs

>>38615073
My arms look big from the side when flexed, but from the top they look really fucking skinny. What do?

>>38621004
jerk off a bunch of dudes until they fill out

>>38620969
If you eat a 1000 cal deficit, you're on track to lose 2 lbs/week.

The majority of posters on fit either haven't trained seriously, or trained anyone else. You can lose weight and get stronger. It's not magically impossible to get stronger while eating at a deficit. It might be if you weigh 135 and have no stored energy, but it is most definitely possible if you carry a lot of fat.

Which burns more calories, Yoga or Zumba?

How do I fix my extreme self consciousness about my body? I think I look like shit when I bet I don't. Every gram of fat I find disgusting and feel like I'll never be at a point where I'm at least okay with how I look. This is ridiculous as I know no one cares about how I look or thinks I look bad, but I can't fucking help it what the fuck

Has anyone ever experienced increased liver functions when starting or doing training? Just started going to a gym last week and I got really sore muscles for days (been at the gym twice w/ the group and once alone on sunday) and incidentally had to check up on my blood as I am diabetic. After the the test I've been called to rush to the doc as my CK liver function was 16k as opposed to the normal 0-150 range. After telling the doc I started training I've been told its all ok then, still though it bugs me as it might be indication of stroke and whatnot.
Anybody seen/heard/experienced it before?

>>38620985
It's not sweat. It's just the heating up.
I can still sweat sometimes and not get the hives if my base temperature is high enough (like in summer for example), or get the hives while I'm literally shaking in cold because I was even colder before and my temperature got up (while still not being hot).

>>38620991
>Start at 300 lbs
>End at 200 lbs
>Strength goes up along the way

Are you this dense?

>>38621017
wii fit

>>38621016
>It's not magically impossible to get stronger while eating at a deficit. It might be if you weigh 135 and have no stored energy, but it is most definitely possible if you carry a lot of fat.
100% false. Unless you consider tacking on like 5-10lbs on your squat over a few months.

>>38621017
neither

>>38621018
sudoku

>>38621018
Get chubby. Seriously it works.

>>38621033
>>Strength goes up along the way
I like how you're being vague about it

Here fat anon, let me be frank with you unlike these retards claiming they got strong and put on muscle while losing 100lbs. You can get stronger relative to your prior strength on a deficit, sure. If you're never trained before and struggle to bench just the bar, you will be able to increase your strength to probably lol1plate on a deficit. You won't put on muscle though. Strength is more than just your muscles, it's part of your central nervous system too. Most gains made on a deficit are CNS gains. But as long as you're eating at a deficit, you're not actually making muscle gains. You will get strong to the point where the calories you are consuming can't support it.

So while a 300lb beginner can lose 100lbs and increase their bench press by almost 100lbs, someone like me, who benches 225lbs, if i were to start eating 1000 calories less, any strength gains would immediately stop, and within a work out or two my bench press will drop. You will not be able to continually increase your lifts, it's just not possible. You will not be packing on muscle, also just not possible.

>>38621017
>>38621043
>>38621054
Seriously though, which one?

>>38621016
Yea that's what I meant. 2lbs per week not month. Ok. I'll give it a go. See if I can maintain a 2000 calorie deficit for at least the first. 2 months.

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What body fat % am I?

>>38621124
zumba is just stupid cardio, so this is good for your general health
yoga is just glorified stretching, so this is good for your flexibility
in terms of calorie burning for weight loss, neither is particularly good, just eat better.

>>38621126
please do not do a 2000 calorie deficit. Just do 1000. Learn to fix you diet to something sustainable. If not, you're just setting yourself of for failure and you're just gonna be stuck being a fatty.

>>38621132
15-18%

>>38621167
Nah I'm trying to get someone fat. They want to take up one or the other and I want to advise the one that burns less calories

>>38621187
I'm aware of falling for the trick of crash diets etc. Before my current 330lbs, I was 453lbs. I know about sustainable diets and their importance but for now, I'm looking for results in the short term. I.e. why I mentioned the first 2 months being at a 2000 calorie deficit. I mean if I really do lose 4lbs a week, that's 32lbs gone in 2 months. If that doesn't bolster my willpower to keep at it, I don't know what will. I'll increase calorie intake to a more sustainable level then.

>>38621187
>15-18%
I figured I was 18, didn't want to say since I was trying to get unbiased answers. Cheers.

Crazy to think I was 28% a couple of years ago. I'm aiming for 12%, then time for bulk.

>>38621270
>>38621187
Why not look into a PSMF? The guy's obese, those diets basically cater to him and rapid weight loss.

>>38621395
because it's just a meme diet. He could literally eat sensibly and lose weight. A 2000 calorie deficit is just asking to fuck up his hormone levels and metabolism and doesn't help to set up healthy habits.

>>38621415
>because it's just a meme diet.

It's not though. I've seen plenty of folks make incredible weight losses with PSMF or keto. Just because

Obviously he shouldn't have over an 1000 calorie deficit, but ketosis works. The one good thing about being a fat fuck is that weight just slides right off with a proper diet.

>>38621462
Actually, as long as he's still eating like 65% of his TDEE he should be fine. So for someone his size he'd probably be okay even at a 1300 deficit.

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>>38621122
This is a good post.

Why does my gf keep stealing my clothes?

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I recebtly bought a pair of dumbbells and
Im thinking about starting this routine is this a decent one anybody knows a better one
Daily Workout Schedule:
Monday - Chest and Triceps
Chest
Incline Dumbbell Bench Press 4 12,10,10,8
Dumbbell Bench Press 4 12,10,10,8
Dumbbell Flys 3 12
Triceps
Dumbbell Skullcrusher 3 12
Dumbbell Tricep Kickback 3 12
One Arm Seated Dumbbell Extension 3 x12
Tuesday - Rest Day

Wednesday - back and Biceps
Back
One Arm Dumbbell Row 5 12,10,10,8,6
Bent Over Dumbbell Row 5 12,10,10,8,6
Dumbbell Pullover 2 12,10
Biceps
Incline Dumbbell Curl 3 10
Standing Dumbbell Curl 3 10
Cross Body Hammer Curl 2 10
Thursday - Rest Day

Friday - Legs and Shoulders
Quads
Exercise Sets Reps
Dumbbell Lunge 4 12,10,10,8
Dumbbell Step Up 3 12
Dumbbell Squat 4 12,10,10,8
Hamstrings
Dumbbell Stiff Leg Deadlift 4 12,10,10,8
Calves
Seated Dumbbell Calf Raise 2 15,12
Dumbbell Standing Calf Raise 2 12,10
Shoulders
Standing Dumbbell Press 4 12,10,10,8
Dumbbell Lateral Raise 3 12,10,10
Bent Over Dumbbell Reverse Fly 3 12,10,10
Dumbbell Shrug 4 12,10,10,
Saturday and Sunday - Rest Days

Will lifting help with my self-esteem and confidence?

>>38621659
In my opinion you need more volume. I'm going to assume the dumbbells don't go very heavy (<20kg) in which case you should do those 3 days each twice a week with a single rest day. Also, you have loads of kind of pointles variations. I'd just do more bodyweight stuff personally.

ABCABCx

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>>38621713
It helped mine

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I did 125lb 3x5 OHP and 190lb 3x5 bench press last week, but didn't eat for 4 days between Thursday and Tuesday.

When I got back to they gym, I couldn't do my normal weights. Did I lose muscle or is this just temporary strength loss?

>>38622022
...why didn't you eat for 4 days?

>>38622073
Misplaced my credit card and had no raw ingredients to eat at home

>>38622080
Rough. I'm guessing it's some minor strength loss, since if you literally ate nothing the last few days you were at a huge deficit each day.

>>38622122
so just temporary strength loss and not muscle loss?

I'd imagine it's just because my energy stores are depleted.

>>38622136
If you literally didn't eat anything for 4 days, LITERALLY, as in, zero calories, then you definitely did lose muscle. You lost exactly whatever your TDEE is x4, which could be 2 pounds of fat and muscle.

I've been doing mixed grip deadlifts. My back just doesn't feel quite right after. Should I just deload and do regular grip deads?

>>38622022
both

should I actually start with SS or is it just a meme
if the latter, what start

>>38622363
SS is a solid beginner routine if done the way it's supposed to be done.

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Does anyone else cum in their shake for that extra testosterone?

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Should I cancel my gym membership? I'm not gonna stop completely, I just think of taking a break
I got a lot of shit in my life lately and my lifting regime fell apart completely. I don't follow any routine anymore, I just screw around the free weights section and lift things from time to time. I've made no progress whatsoever in the course of the last few months and every time I go to the gym I actually end up getting more frustrated over my own indiscipline.
I got into running (farewell gains) lately and it seems to be working much better for my mental gains, I can actually wind up a little and it clears my head. I feel awful about it but at this point membership just feels like a waste of money and I'm not really rolling in it.
The plan is to get my life back on the track and then, hopefully in no more than few months, start lifting from the scratch (I'm still dyel as fuck so I'm not really losing much progress).
yay or nay?

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Should i buy a gear fit 2 or are there any other fitness bands worth getting?

>>38622725
>life is falling apart
>stop lifting
what a faggot

>>38622843
fitness bands, in general, aren't really worth it. Get the cheapest one you can find.

>>38622863
>what a faggot
Can't deny that to be honest
Lifting isn't my top priority in life. I do it because I like it, it gives my satisfaction and obvious health gains. If there's no gains and it only frustrates me there's just really no point in doing it. I just feel it would be for the best to have one less thing to work on for the time being, focus on my shit and then come back putting doubled effort into it.
I don't really want to do it, but I think I should.

JUICE

Thinking about starting a cycle to boost my beginner strength training. I'm doing starting strength and I want that extra kick to help me start but not destroy my heart.

>>38623186
save it for later when you're stalling. SS at the beginning is easy as fuck.