QTDDTOT

My left ankle bends significantly less than my right. Partly because of asymmetric genetics. Any stretches/exercises I can do to improve?

is it really worth paying almost £40 for a gym membership when I have dumbbells and a floor to do push ups? I work minimum wage btw not wealthy atol

i went from benching 175 5x5 to 215 5x5 in 8 months. How slow is my progress?

>>38709880
planet fitness. avoid the pizza.

My right arm cant fully extend out anymore and if I try to force it, it gets a sharp pain. Its been like this for 6 months, but Ive been still lifting. Any idea on what this could be?

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What do you do when you can't do squats?

My college's gym only has a Smith machine.

>>38709950
Squat your buddy. Get him up on your shoulders and squat him.

On rest days, do i eat the same number of calories as I do when I lift?

If it's worth knowing, I'm looking to lean bulk.

>>38709888
Pls b kg

>>38710024
>having rest days

Calisthenics fag here. I've noticed that squatting on an air mattress is more enjoyable than doing it on the floor by a lot. I hope 160+30 pounds isn't going to make it burst. Limit is 300.

My gut look quite a bit bigger than it did a week ago but I haven't put on any weight, wtf is going on?

Even if I'm just holding extra water it would be noticeable on the scale wouldn't it?

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Wtf is QTDDTOT

>>38710114
Questions that don't deserve their own thread

>>38710129
Cheers m8

looking to start making my own program after doing 3 months of SS. Any advice as to where to go from there?

What's the easiest way to fix one arm being stronger than the other? I'm assuming it's a combination of fapping and working manual labour using mainly my right arm, I'm trying to do a bit more with my weak arm and doing extra reps with it but should I straight up stop working my strong arm on dumbbell exercises?

>>38710165
Inject black man semen into your left arm

My right foot is slightly in front of my left foot when i squat, why? i have no pain while squatting but it is also like this while i deadlift.

>>38710186
Damn how didn't I think of this sooner

>>38710187
>why
Because you keep putting one foot in front of the other. You should stop

Is there a website like symmetric strength, but for dumbbell lifts? I only incline dumbbell chest press instead of benching.

>>38710001
What if my acquaintances are either far too fat or far too skinny to squat

Any anons dealing with/fixed their phimosis? I'm 24 and my skin is tight as fuck, but I don't want to get cut. Any remedies or creams?

>>38710202
but i cant not squat if both ankles are lined

>>38709950
>My college's gym only has a Smith machine.

Use that for squats then

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How do I not be depressed?

Not really sad but I'm apathetic about everything. I don't want to kill myself but I don't really care if I live or die.

anyone else feel like this bruhs

>>38710291
Prozac

>>38710304

I heard that that kind of thing just stops you from not jumping off a bridge and brings you from sad to apathetic, which I already am. Does it just make you happier?

Tbh can't really seek pharmaceutical, at least prescribed help because I'm in the military and they will kick me out.

do you have to obsess over proteins when lifting?

>>38710304
>unironically recommends an antidepressant

What are some good alternatives to skullcrushers?

>>38710291
>>38710328
Go take ayahuasca with a shaman somewhere it's legal.

>>38710331
Yes protein is the most important thing to build muscle, just get 1g per body weight from any food source. There is no difference between protein shakes and regular food.

>>38710283
>Don’t Use Machines. Squatting in the Smith Machine forces you into a fixed bar path because the bar is attached on rails. This can hurt your lower back and knees. It’s also ineffective to gain strength and muscle fast because the machine balances the weight
>http://stronglifts.com/squat/#Equipment
Should I just ignore this stuff, then?
I really don't want to hurt my lower back. I actually tried using the machine once and it felt really awkward.

SPOOKY dyel here.

When I finish my lmao3x6 unweighted dips, I feel pain in my bones. It's vague but I think it's the upper part of my ribcage.

Is this normal?

>>38710375
It's obviously better to just use the machine rather than nothing.

>>38710373
it just seems like such a hassle to eat 170g broteins

Does bad form(cheat curls, not hitting depth, etc) really not mean as much as the internet would have you believe? Seems like there are jacked people who do it all the time and it's better than playing safe and never progressing at all. Case in point several people on that Elgin channel on youtube.

>>38710404
Thats what protein shakes are for. Just mix them and drink them throughout the day.

>>38710345
Benis crushers

>>38710238
Just stretch as often as you can.

>>38710404
1g per ib is a lot of protein to make sure you get enough. If you cant afford that go for .8 for every ib which is enough for most people.

>>38710469
how many shakes should you have a day?

I can't eat Whey Proteins, are Beef proteins from myprotein (carnipro) any good?

>>38710238
Best set of deadlifts and squats to increase strength? 5x5?

Why do I store a shit ton of fat in thighs/ass? How do I improve that?

>>38710573
Enough to hit your intake of protein, so it may be different from day to day depending on what you ate

>>38709835
I just noticed my left ankle dosriflxion is less than my right as well. Right knee touches wall with toes 5" away, but left doesn't. Check it: http://www.mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/

>>38710702
Genetics, and lose weight.

>>38710024
Sure, but think of your caloric total more as a weekly total. If you vary a little from day to day it's fine.

>>38710241
>i cant not squat
Then problem solved.

so i'm on sl 5x5 and went 2 weeks without exercising , tried squatting with my work rep after that time with my work rep and figured I had to deload because I almost died at the bottom of the squat
deloaded on squat , bench , ohp , row but on the deadlift , I attempted to lift my work rep and it magically went as easy as it was before this two week hiatus , what the fuck is this magic?

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How much protein should I take on a daily basis?
Cutting, 5'1 130 lbs

why is my bench/ohp so shit?

Since I started lifting about 5 weeks ago, I have added 50 pounds to my squat & DL quite easily but have barely managed 20 on both my OHP and bench

How do you have a healthy and consistent cut?

I have been lifting for like 3 years, last time i cut to the point when i had abs i was a walking zombie my energy and strength went to shit and it wasnt long before i ended up going back up to like 15% bf.

Im trying to cut again on 2000kcal and weight hardly seems to be moving, i used to work a manual job but now gone into education again so im pretty much sedentary other than lifting 4 times a week. I feel like if i cut any lower i will just lose all strength in the gym, i was bulking at 3700kcal and stopped gaining weight at about 110kg.

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If I'm getting stronger does that mean my muscles are getting bigger?

Been going for several months now and I can lift more but don't notice much size difference

>>38711491
Fewer/smaller muscles involved.

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How much money should I bring to a strip club?

what does fit think of running this program without doing keto, just on a regular cut?

http://ketogains.com/2015/09/ketogains-novice-strength-training-program-5x5/

>>38709766
Anyone have tips for perfecting high-bar squats? I'm not sure if I'm doing the steps correctly:

inhale > brace > squat atg > squeeze (glutes? quads?) to rise > exhale towards top

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Am I gay if I posted my body in a thread and a guy said I had a nice ass and I enjoyed the compliment?

in the bottom of my squat i feel pain/bad uncomfort in my hip (on left side where femur meets hip on inside of leg) that makes me lose power.

Typically if I don't squat for a week it goes away. And it's improved with stretching too, but doesn't entirely go away.
Do i need to stretch more? anyone else experience this?

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>>38712442
Post video of form

I need a list of good gluteus medimus workouts for reasons

>>38712477
I don't have one unfortunately.

>freshman year of hs 130-140lbs
>5th year uni 130-140lbs
what do i need to eat

>Going on my first cut, I'm afraid I won't get enough vitamins, minerals, etc etc
>roommate keeps fucking harassing me with "the CANADIAN food guide" and has threatened to call FM and tell them I'm trying to kill myself via starvation and get me kicked out of college.
>keep trying to explain this shit but he won't listen so fuck him.

So do I just do supplements while I cut ontop of daily vitamins or actually try and achieve balanced diet? Also the Canadian food guide is horseshit as far as I can tell...right?

Is it true that not drinking enough water can lead to a bloated or distended stomach?

I feel like my stomach bulges out and I'm wondering if it's from not drinking enough water.

>>38712555
Food

>>38712555
What you eat doesn't matter as much as how much in terms of weight

>>38712442
Watch out your form, and keep up with the stretches, it worked for me

>>38712555
Cook everything in butter
Top everything with cheese
Wash everything down with whole milk

>everything?
Yes, everything

>>38712555
something
anything

>>38712557
Most government sponsored dietary requirements are retarded. You can get all the vitamins you need with just food on a cut, but if you're worried about it take a multi vitamin

was doing ohp a few hours ago. on my second to last set I felt (and heard) my right collarbone pop. I finished my sets but on the down motion it fuckin hurt like I wants to pop out. only hurts humerus is below parallel. anyone ever experience this?

>>38712558
Yes but you have to be at flies in your eyes haven't eaten in weeks and you can't remember your last drink of water type of dehydration.

>>38712383
Yes.

Are there any potential side-effects to taking BCAAs, or are they 100% safe unless I fuck up the dosage?

>>38711791
$100 in singles
>>38711522
Not necessarily. Your central nervous system gets stronger too.
>>38711391
At least 100g
>>38711962
The diet doesn't really matter. If anything, being on keto holds you back, so doing that routine not on keto should be easier.

>>38712634
Do you eat meat and nuts? If yes, only side effect is wasting money.

>>38712383
No, but you are gay because you post here.

>>38712660
What if I'm only going to the strip club to write a paper and don't plan on getting a lap dance?

>>38712478
Please help me

>>38712720
You gotta at least buy a drink or two so take like two twenties.

What am I supposed to do about a pinched nerve in my neck? Dr. suggested I might have one then didn't give me any treatment advice. I called back asking what to do but haven't got a response.

Is it bad if its been hurting for over three months?

>>38712557

Just eat some veggies and shit. You'll be fine. When the government says you need to hit 100% of a certain mineral every day, divide by like 5 and that's probably the minimum you need.

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>never see girls look at me, even ones "in my league"
How are you supposed to make eye contact and talk to girls if you never see them look at you?
Talking to them just out of the blue just never works if this connection can't be made

Are they actually looking and I just don't notice?
Is it just hopeless for me, /fit/?
How do you make eye contact with women?

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I'm about to start dieting for the first time in my life. I already cut out sodas, how much farther should I go beyond cutting out fast food? Is there a certain plan /fit/ recommends for just cutting, or am I in the phase where I can just try to manage my calorie intake and try to eat healthy?

Planning on cutting for a few months while working out at home and running before ramping it up with a gym membership early next year.

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>>38713166

Cut out the "F" foods in pic related. If you want to go farther cut out the "D" foods too (except cottage cheese, screw whoever ranked it that low). Simply by adding exercise and getting rid of junk food, you will probably end up eating at a caloric defiict, but it's good to track calories too to be sure. Keep in mind that long term weight loss is all about small changes that you can make sustainable. Going from a shitty diet to a perfect diet with perfectly tracked calories and daily exercise can be very difficult, and even discouraging. If you find your willpower wavering, make SMALL concessions while still having an overall healthier diet over time.

>>38713252
Thanks anon. I'll do my best to cut out the "F" foods first and see how that goes. If I can stay on the wagon and feel good detoxing off that shit, I'll give "D" a try.

>>38710394
You might as well be using a leg press or those leg extender machines for your quads. At that point it's just an isolation exercise. Not really as good as squats and that's what he wants.

lean bulk, just how important are my fat/carb macros?

I usually am about 20 grams over for the fat, and about 40-100 under for the carbs. My calories are where they need to be, and my protein is usually at or higher than it needs to be

I'm 5'7 and about 155 - 157lbs with broad shoulders

Is that bad?

Why can't I rep two pl8s /fit/

Fucking why, I want to badly

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>>38710291
Yeah, I was feeling that way for a long time. Didn't see the point in changing or trying to better myself so I kind of just stopped trying and it made my depression worse.
Unsolicited advice from someone who had diagnosed MDD for about 2 years:
You don't just "not be depressed". You have a physical change in your brain that prevents you from taking the same joy in things as a healthy brain. There is medication that can help. I took it before for a little bit, and it honestly helped me to stop having panic attacks every time I woke up (deployment related), as well as having a downward spiral of negative thoughts about myself and everything else.
There are also habit changes, and in my experience, this is what really helped me pull myself out and "feel" healthier. If you look at the brain as essentially a machine that takes input and spits out habits, you start to see how your every day life affects you over the course of a month or a year. Start to take note of your habits as you're doing them. You don't even have to change them in the moment, just notice them. Eventually you start to get a bigger picture of what you're doing that is healthy and unhealthy. Don't beat yourself up over your bad habits, either. Everyone has them. Also, most adults experience depression at some point in their lives. You are normal. Illnesses are normal.

Honestly, the most helpful thing for me was forcing myself into better habits, even when I didn't want to do them. Just understand that over time, those habits lead to better outcomes than not doing them. Life is a game of percentages; so hedge your bets with healthy things instead of not healthy things.

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I'm at around 18% bf
how much longer do i need to cut?
I'm eating 1500 cals a day.
5'4" Manlet king
Freshly 18.
Help me fit

>>38710328
Dude, the military is getting a lot more serious about mental health issues. They will not kick you out. All you have to do is talk to a therapist about whatever's bothering you. They won't report what you say to your command or anything like that.
Go see one.

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I'm a hungry skellington with a very fast metabolism. I've been working out for four months but haven't really seen any improvement whatsoever.

My meals every day consist of
>3 fried eggs + buttered toast in the morning
>chicken breast or meatballs + pasta or rice, broccoli, mushroom and onions included
>some fruits (mostly bananas) and other light snacks in the evening

Should I be eating more or eating something else entirely? Should I take protein shakes? How many calories should I be taking in each day? I currently weigh 62kg.

Not a question, but just something neat.

Tore my labrum a year ago, and started lifting again for a few months. Now I'm suddenly able to bench with a standard, prone grip again. Never had surgery on it either.

It would seem as if I never had the tear in the first place, save for being unable to sleep on that arm.
Thanks sudden wizard magic.
I was told that I wouldn't be able to bench, press or even swim after the injury.
Now I can fucking bench with a standard grip.

Not to say that the reverse grip bench is bad or anything, but still I'm a happy man.

>>38713462
Most people on this board say cut until you can see your abs.

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>>38713458
What was the medication you took?

Also did you get help in fighting your depression or did you do it all by yourself?

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>>38713480
>Should I be eating more
Yes.

Was a spooky skelly like you until I started counting my calories and realizing that I simply was not eating as much as I should be if I wanted to get bigger. Went up to 3000C/day and actually really started gaining weight for the first time in my life.

>>38713480

>2 meals
>high metabolism

Made my way from alien to skinny and almost otter, eating plenty burritos steaks and red wine, protein shakes

Must suck to suck at bulking

>>38713554
How much did you weigh when you were taking in 3000C/day?


>>38713561
>Made my way from alien to skinny and almost otter, eating plenty burritos steaks and red wine, protein shakes

Care to share your wisdom or are you just stopping by to be a cunt?

>>38713462
Bulking from 10-12% is pretty popular

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Bearing in mind this is on a machine and not barbell so obviously the weight will be higher on a machine but... All my other lifts are like scrub tier yet I can hit 379lb for 6x4 on deadlift on the machine? I've had a form check in the gym and all was okay?

A beginner on SS here
What do I do when I reach a point where I literally cannot move the weight anymore due to it being to heavy, but still not tired at all?

Do I have to start descending to "use up" the rest of the remaining strength?

>>38713548
Zoloft. Different ones work for different people, though.

I was seeing a behavioral therapist through the VA for a little bit. He helped me sort of rationalize the depression and look at it from the outside in, which was pretty helpful. I still struggled for years even after going, but I really think that's where it turned around was when I went and spoke to someone about it.

As far as helping myself went, I started listening to a Buddhist monk's talks on youtube, which further helped me understand why I was feeling so hopeless and apathetic. Again, these things didn't "fix" me, just gave me some tools to help myself heal. That's all coming out of depression really is, I think. Consciously rewiring your brain and making it healthy the same way you would a muscle imbalance. Just takes time and healthy-persistent habits.
I'm already aware that I may struggle with depression on and off for the rest of my life, but I feel like I understand it a little better.

Some pseudo-science advice here, but I also went on Khan Academy and started relearning math pretty much from grade 6 on up. I know that built up the parts of my brain dedicated to logic and I think it helped slightly.

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how to trap aesthetics

>>38713646
eat more sleep more so you can do your fives

>>38713480
Go eat some burger, you spooky fuck.
Get like 100g protein/day and eat like eat till you fucking bust.

>>38713616
wtf are you doing
deadlifts on what machine

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>>38713648
Thanks for the advice man

>>38713616
>obviously the weight will be higher on a machine
>All my other lifts are like scrub tier yet I can hit 379lb for 6x4 on deadlift

hmm
dunno stumped me

How do I quit masturbating.

Seriously I bet quiting heroin is easier.

>>38713656
I usually only fail the rep on my fifth set, third rep.
Theoretically I should be dead fucking tired, but still pumping and kicking like a stallion, just can't lift anymore.
Can eating and sleeping even help with things like this?
I still have high bodyfat, so I was hesitant on eating more.

>>38713585
Went from 141 to 165 (5'10") in three weeks. I know that's a little unhealthy, but I didn't know my actual caloric maintenance or anything. I just kind of picked a calorie goal and shot for it.

Either way, you're definitely just not eating enough. Get a calorie tracking app on your phone and enter all your meals if you don't believe me.

>>38713668
No prob. Good luck and treat your depression like a science experiment.

Also, you have free healthcare, so go talk to a therapist.

>>38710164
Don't
Just don't

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So SS is the way to go for a complete newbie, right?

>>38709766
Thread's long and maybe i won't get an answer, but anyway.

I haven't done a lot of exercise in my life, but i've started jogging and doing bodyweight (1 month)

Is it wrong to pick a contact sport like boxing now, being 25 years old? I know i won't be making it professionally, but the body starts going downhill from now and i don't want to bite more than i can chew.

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I am just getting used to the SS, but I feel like it isn't enough.
I usually finish the sets within 30 min if I'm somewhat motivated.
Can I add in more excerises to complement the SS?
For example, follow the A/B format of SS, while adding extra exercise for chest on Monday, back on Wednesday, arms and extra on friday.

While it makes perfect sense to me, will I royally fuck something up if I decide to go for some bonus round?
All confusing to me.

>>38713695
probably means your form is improper

Im huffing and puffing when I finish my sets and especially so when I fail

is your entire body tight as fuck when you lift? take a big breath and brace your gut before you push or pull

as far as nutrition goes if you're eating on a deficit you wont gain as much strength/weight. if you want to continue in that trend eat more protein and it may help you recover

recovery is more difficult on a deficit so it could be beneficial for you to stretch/foamroll/take an epsom salt bath post workout

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>>38713616
>>38713667
>>38713673
This is the machine I have been using more out of convenience because the rack is always full of people squatting when I deadlift.

>>38713738
competition will continuously motivate you to achieve something greater long after your original self discipline which made you embark on this journey fades

>>38713674
It's just become a habit. All you have to do is make it a different habit.
Masturbating once a week is healthy, so why not set a goal to only masturbate once a week?

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>>38713791
>extrinsic motivation long outlasts intrinsic motivation

wat

>>38713773
whatever that is, it isnt a deadlift and it isnt comparable to one

>>38709766
I got some general knee pain around my knee cap. Its kind of a dull soreness. I took a couple weeks off of squats, cause I didn't want to aggravate it, but it hasn't gone away, just this constant annoying pain

Any ideas?

>>38713791
It's just that i don't want to bust a knee or something one year into it and end up completely frustrated.
But you are right about that. It's just about getting it going.

Thanks.

>>38713809
Why is it not comparable? I feel all the correct muscles working and it even has a picture of someone dead lifting on the front of it as recommended exercises? It's the same motion just obviously doesn't utilize stabilizer muscles as much.

>>38713814
Your squat form is probably off. Video tape yourself and check to see if your knees/hips/feet are in the correct position throughout the full range of motion.
You can post it to a forum or here to get some advice on how to fix it.

Either way, when you have proper form and strengthen the muscles around the knee, you should see reduced pain from instability.

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Is there an general order for abs exercises? Lower, upper, then obliques? Start with lower since those cant be done without upper, then upper since those can be isolated then obliques since they are not part of the rectus abdominus?

>>38713814
Try foamrolling your quads right above your knee
I was having a problem with mine until I did that
Stretching made it worse and that tended to relieve it

>>38713767
>is your entire body tight as fuck when you lift? take a big breath and brace your gut before you push or pull
I try to keep it tight, but I notice it keeps losing form and stability halfway through.
Yeah, this is probably it.
Ill up the protein and stretch from now on to.
Thanks, mate.

>>38713841
Not that guy but I think it's the same.

>>38713841
>doesn't utilize stabilizer muscles as much
This is why. It's pretty much isolation for like, three major muscle groups. Without the stabilizer muscles, you're limiting the overall strength of your body. A real squat gives you more balanced strength from head to toe.

>>38713841
the 'stabilizer muscles' are the entire exercise

you're not even holding the weight when you do that machine, you're just holding hands with a piece of plastic

Noob here. 291 lbs 6'2" 33% BF on the eternal cut rn. Currently doing greyskull 3-4 days a week + elbow flex ion/extension. Eating low carb, 200+ G protein most days, 2400 cal restriction. Weight has not budged in a month, bf down ~1% since starting lifting a month ago. Any tips on how to cut more weight? Seems like I'm doing everything right.

>>38713886
I personally wouldn't really consider the stabilization as a big part of the exercise since it's it's being pulled down it's already stabilized in a sense.

Is using pull-up machine a sin?
I put it on the lowest setting, and only use it because for some reason, my gym have ridiculous amount of people doing chinups and pullups.

Is it something as bad as a smith machine?

>>38713908
on that type of caloric restriction with those stats youre getting about the results I would expect

are you lifting heavy?

If you want faster weight loss you can cut at 2000 kcal but you may gain less muscle

>>38713908
>33% BF on the eternal cut
>2400 cal restriction
Try eating a deficit you stupid fuck

>>38713884
Squat? I was talking about deadlift dude?
>>38713886
Yeah I understand but the entire motion is the same and the machine can't make that much of a difference that I can lift nearly 400lb when all my other lifts are low can it?

Next week I'll wait to make sure I get to use the barbell but if I can lift within the same region as I am currently lifting on the machine, it still doesn't explain how my deadlift is so much more superior in comparison to my other lifts?

>>38713931
>>38713933
Working my way up. I'm under the impression 2400 for someone with 195 lbs lean mass is very restrictive--am I missing something?

>>38713952
I guarantee you cannot deadlift (using a barbell) anywhere near 367 pounds with those other lifts being your actual maxes

if you actually can, for those same amount of reps lift that same amount of weight or within 25 pounds of it come back and ask again

and bring video proof + a picture of your body

Is quest protein powder legit?

>>38713908
>291 lbs
>33% BF
I call bullshit

I'm retarded how do I measure cooked rice.

>>38714015
I used the electroshock thingy. Can't guarantee it is accurate, but I think it is probably wrong in a consistent way, so not seeing progress on the same body fat measurer can be trusted

>>38714038

Use a measuring cup or get a scale.

What is the best order to do abs? Upper, lower, obliques?

>>38714073

I do but I only know how much is in a cup of dried rice. Once I cook it and it gets heavier I don't know what the accurate weight/calories should be.

>>38714038
1 dry cup rice + 2 cup water = 3 cup cooked rice.

>>38714038
by weight.

>>38714048
They have some thing that measures your fat and stuff through your feet at the YMCA. My gf used it today and it marked her as 40%BF when she's 160, 5'8" and does cardio 4 days a week. Judging from "comparison" photos I'd put her closer to 20%.

>>38713977
>>38713977
Yeah I'll jump on the case next back day dude I'm genuinely intrigued to find out what I can lift with the barbell compared to the machine!

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Are dips alone enough to build a good looking chest? An aesthetic one. Strength isn't a primary goal.

Anybody know of a legit, effective "hunger suppressant" or "cravings curber"? They're both practically the same thing, so I would be okay with either.

Can one reach a low body fat without any cardio at all just lifting a diet?

Should i do close-grip bench on bench days or OHP days? Also what are some good accessories for OHP, Bench,Squat and Deadlift

>>38714294
Vegetables
Caffeine
Ephidrine short term
Good sleep

>>38714138
Different guy, but looking forward to hear about what you can deadlift with the barbell.

>>38714312
Sure. CiCO.

>>38714352
What did he mean by this?

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>>38709766
whenever is squat my left ass check always gets supper tight for a couple hours. i tried form rolling it out, but it doesnt really work. is this just a knot in my muscle? i do have exaggerated lordosis in my lower back, so im thinking it could be some stupid shit to do with that.

>>38714376
Calories in, Calories out.

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>>38714294
this is usually helpful

>>38714038
1 dry cup == 2 cooked cups

>>38714477
This is always momscience bullshit.

>>38714131
20% for a girl is pretty good. 5'8" and 160 does not sound like 20%.

>>38714477

Yeah I'm pretty sure this is broscience. I eat nuts in several forms every day and still get chocolate cravings.

>>38713616
>>38713773
not comparable to an actual deadlift. you will snap your shit up if you try to deadlift 2pl8s on a bb

For cardio: jogging or walking? Why?

>>38714503
400 calories of nuts will stop any craving for me

>>38714520

Jogging burns more calories in less time and gives you better cardiobascular benefits. Walking is if you have shitty joints, you just want to enjoy nature, or you want to be able to comfortably watch netflix on the treadmill.

Cutting question:

Is it ok to just hit my required protein and calories and let carbs and fats fall where they may? Trying to reach 10% body fat

>>38714568
you should make sure you are getting enough of each. if you are eating really high protein diet, sometimes you dont have enough fat in there. allso some articles say that keeping a good ratio helps increase test since body is use to good equilibrium or some shit. probably bro science there though

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Beginner here whose losing weighg. Plan to buy a barbell when I start my first bulk. How is my temporary routine until then, to keep what little muscle I have?

Weighted dips 5x10
Weighted Pull ups 5x8
DB rows 3x10
DB sumo squat 3x10
DB shoulder press 3x10
Romanian deadLIFT DBs 2x8

3 times a week.

Also can I get a good looking body just doing the major compounds like this? Will diet determine the rest?

>>38714731
compound lifts will build all of your largest muslces. you will look decent even with a shitty diet. diet is just as important as lifts though, especially if you are going for aesthetics

>>38714731

Routine looks pretty balanced. As long as the exercises are difficult then you should make good progress.

What order do you do your sets? For example with
3×5 squat
3×5 bench press
Is it squat, squat, squat, bench, bench, bench? Or is it squat, bench, squat, bench, squat, bench? What order do I do them?

>>38714754
Sweet. Compound only routine sounds like a good deal then, saves so much time too. Thanks anon. You're my new favourite trip. N-no homo

So I only have time to go to the gym 5 days a week, sometimes less than that. Right now, I really want to work on my arms, shoulders, back and chest. I'm not really worried about having big legs, just don't want to have twig legs.

Can I do 2 days of shoulders and arms, 2 days of chest and back, and 1 day of legs each week? I think it should be fine

Also, how much will improving my squat help increase my deadlift?

>>38714756
Thanks. I might split it into a Fierce 5 type of thing though. If it gets too much for me to do all those big lifts on one day. Basically Fierce 5 without the isolations

>>38714780
one lift at a time nigga

>>38714780

The 2nd thing you mentioned is called circuit training and is basically crossfit. Don't do it or you'll look like an ass taking up all the equipment and you won't make any gains.

>>38714780

Do them in a different random order each time. Gotta confuse the muscles.

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REDPILL ME ON AMARANTHUS /fit/!

>>38714783
just dont forget curls everyday

How do i go about squatting 4plate before 2016 is kill?
Current bests are 225x9 and 235x5

>>38714873
increasing your squat over 100 pounds in less than a year is next to impossible.

About sl 5x5
Do I have to switch to 3x5 if I deloaded twice on the same weight, or doesnt jt matter if all the deloads were on the same weight or not?

I assume it doesnt matter, just the excersize in general.

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Are reat days really necessary.

Will I make more gain by lifting 4 times a week in stead of 6 times a week?

When should I start to lift? I've been watching what I eat and making sure to eat a certain amount of calories everyday. I've been doing cardio 1-2 times per week for 3 weeks already too and I need to lose 68 more pounds to get to a normal bodyweight

>>38715018
define "normal bodyweight".

>>38715027
I have to be at least 140 since I'm 5'3

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>>38715008
Same lift.

http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/

After I do back squats, my left leg and glute feels like it gets worked much harder than the right in that I feel much more muscle soreness the next day on the left side. It has been like this since I started squatting for months now. I've been squatting twice a week.

Is my left side just really weak or am I somehow using the left more than the right? What do I do?

>>38715036
So if I finally success on 200 after second deload second fail, which would take me almost 3 weeks(8 fails), i can go to 205 and lift that for 3 weeks? It seems unreasonable

>>38715018
You can't start too early. You actually have some muscle under there, and you will not only preserve it, but probably gain a bit while eating at a caloric deficit and losing/using fat at the same time. That won't last forever, but that's one of the upsides to being new and fat.

>>38715052
Assuming your form is good, sounds like you aren't eating enough.

>>38715071
Exactly, im trying to reduce my fat perc, but I recently figured that lifting is very hard at energie deficit.

Though Ive read that sl 5x5 while cutting is good, so I dont know anymore.

>>38715081
After a certain point, you either start lowering the weight you lift or start eating more calories. Can't have your cake and eat it too.

I get a pain under my sternum when I do a chin-up. What am I doing wrong?

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Hey /fit,
I've been doing SS for a couple of months and I've seeing steady progress but since my main goal is judo/wrestling/mma what intermediate program should I do after I've finished SS? I think maybe keep the compounds but add a lot of calisthenics? I didn't see anything in the sticky about martial arts.

Best exercise to supplement chest? OHP and bench lagging behind

>>38715202
Dips & pullups

>>38715198
Fighting is not about shape, it's all about strategy

>>38715219
Physical condition is a huge part of it though

>>38715094
So if I want to keep cutting I shouldnt expect to get high weights, and wait for when I bulk and then go for the weights? Also I do gain some muscle while burning fat right? I assume weightlifting does help with this fat loss also

>>38715211
Even if I'm on negatives for both by a wide margin?

I was doing squats and now I have pain slightly above my left knee.To be exact, if you looked down at your left knee, just slightly above it and to the right slightly. Its not terrible but its bad enough that I don't feel comfortable working with my legs right now.

Any idea what I did wrong to get the pain and how to avoid it in the future?

>>38715242
>keep cutting I shouldnt expect to get high weights, and wait for when I bulk and then go for the weights?
Yes and no. You should lift regardless. It's good exercise and will prevent you from losing what little mass you have.

> Also I do gain some muscle while burning fat right?
No. You might get some strength gains, but muscle cannot be accumulated during weight loss.

> I assume weightlifting does help with this fat loss also
Weight loss is 90% diet. At your level lifting 3x a week will maybe burn 100 cal per session. You can easily cut 500-750 cal from your diet in addition to lifting.

I have a weird schedule and can only really work out Monday, Thursday, Friday. Is this fine or do I NEED a rest day in between Thurs/Fri?

I just got a one-week assignment somewhere 6 hours away, gonna be living in a hotel so cooking is not an option. How fucked is my cut gonna be?

I'm fat/skinny fat. If I swim, diet properly and not lift weights, can I get lean? Or will I end up just a smaller version of my fat self? I just care about getting lean. Can swimming and proper diet alone get me there? Or is lifting weights a must

given your diet is good

will 5/3/1 make you big?

>>38715402
Work with what you've got. You don't need a rest day, but you'll probably notice your squats suffer between those days.

>>38715433
You should lift heavy weights, regardless whether you are cutting or bulking. It burns kcals and if you are new to this, it will ultimately build muscle as well (even if you are cutting)

Finally back to the gym after a shitty bender and gaining a few pounds back and looking like a chubbo again.

WHY CANT I STICK TO THE ROUTINE?!

Can someone just tell me to stop being a fat cunt and be a sick cunt instead.

>>38715524
Stop being a fat cunt. Or don't, what the fuck do I care.

Are rest days required? Sometimes I want to work out two days in a row, is it bad for gains?

I want to start eating raw eggs on those days when I don't have time to cook, but I've heard a lot about salmonella risk. How do I find raw eggs that are safe to eat?

>>38709766
Why is j d Salinger on /fit/?

I was wondering what effect hyperthyroidism is going to have on my chances of no longer looking like a DYEL?

Should you eat the same amount of proteins on rest days like you would on lifting days?

>>38710164
what are you hoping to achieve?

>>38716244
yes

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How are you supposed to track weight gain correctly on a bulk while taking creatine because of the water weight, i've had 2-3kg swing of weight from a day to another ?

>>38715524
because you're a loser
no amount of internet telling you to "stop being fat cunt" will help you. Willingness must come from inside.

You dont want to be lean and strong. You're afraid of that.

>>38715402
depends on your program

if you're doing back and legs on thursday
and, idk, biceps and triceps on friday

you dont need rest day in between.


if you're doing squats both days, then deload 10% on friday

>>38715283
the problem is your form - you're not squatting right.
Wait a week or 2, so the pain goes away, then go down to 50 or 60 kg for squat weight, read how to squat, and fix your form.

Mostly, it's one of these:
-you dont push your chest out
-you dont pust your butt out
-you dont push your knees out

>>38715253
you gotta start somewhere

>>38713695
pumping and kicking like a stallion yet cannot lift anymore.
Anon you may only choose 1 option
Just deload and work back up

Hello guys I have a question and I want a serious answer please.Im 18.5 yo and my height is 5.8 ft.My dad stop growing taller at 18 but he was a heavy drinker and a smoker but he kept filling out till 22.My mom got her period when she was 15 yo.Now I look youner than my age and I have small hands and feet.Also even though I look thin I have higher ammount of bodyfat than an average adult.Does that mean that I will grow taller?Any chance I make it to 5.10 ?

>>38713746
Have a look at 5/3/1 with bbb sounds like what you are after
>>38715202
Do more bench volume
>>38715440
Why wouldn't it
>>38715605
As long as you rest sometimes

what's the simplest full body routine using only dumbbells and no machines? Something simple so I don't fuck it up, and I only have access to dumbbells

>>38714520
I used to run a lot. Now that I've put more focus on lifting, I started swimming more and found that I liked that a lot better. Great for recovery too. Swim breast, free and back. Don't worry about fly, chances are you can't do it right and you'll fuck your shoulders up.

I'm doing SL5x5 like this: AxBxAxx BxAxBxx.
Can I do wednesday's push exercise on saturdays, too, so that I bench/press 2x a week? If so, how to progress with the weight?

Why can't mods delete threads with OP questions that don't deserve their own threads and link the OPs to these threads instead?

>>38716577
yes you can
but you dont need to. SL was made by lifters 100x smarter than you and me. There is a reason why they didnt put bench 2x in a week

i guess you can do 1 additional exercise with or after bench (like butterfly for example), but if you're new to SL, dont be smartass. Follow the program.

>>38716394
there is no point worrying about that. it wont make you taller.

what WILL make you taller is basketball and other sports where you're "forced" to jump around a lot. (volleyball etc)

I have a splitting headache, should I skip today?

My head hurts when I'm laying flat on the ground.Have had this problem for many years, any ideas what could it be?

>>38716517
Got a bench too at least? Or somewhere you can do pull ups and dips?

>>38716847
I can buy a bench if that's required.

Are Vans authentic as good as Chuck Taylors to squat/deadlift?

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what haircut helps lift the most

>>38717005
Prolly

>>38716796
What do you mean, like you get a headache?

>>38717169
Not really a headache, I place my head on the ground, try to look at the ceiling and my back part of the skull hurts

I wasn't feeling it today because of the heat, despite having some pre.
Should I lift in the evenings instead?

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I got hemorrhoids earlier this years since my doctor said that it comes from lifting heavy things. Now I started lifting again because I really enjoy working out , doing diddlylifts and sqwuats, you know and my butthole starts itching again, so there might be a possibility that it's coming back again. Can I somehow prevent this or am I doomed to get gay guy jokes ?

Carbs after workout? Dexteose etc.

>>38717811
Dextrose*

>>38713362
In BMI terms, you're a bit overweight, I think, or at least on the edge of it. Without knowing how much of that weight is muscle, though, that number is pretty pointless.
If you don't have a lot of muscle, of course, that means you should probably cut back a little.

what happens if i get 4 hours of sleep vs 8?

what happens if i get no sleep at all?

all assuming i just had hit the gym

I always have a stuff lower back the day after deadlifting

Is it shit form or just doms?

So I'm doing an edited version of a PPL where I throw in a squat on push, and a deadlift on pull instead of having a full L day.

So I do

Push, Pull, x, Push, Pull, x,x

Is that fine?

>>38716517
>>38716943
Seconding this request and have access to a playground for pullups/dips

My fitness pal tells me that I can have 3000ish calories a day and lose weight at 6'7" 316. Started at 335 at the beginning of summer but didn't actually start to seriously catalogue them until August. Is there something else I could be doing? Food where I am is stupid expensive and there is no gym in the area although I do work a fairly labour intensive job.

>>38710219
No

>>38718513
Yes its called a push pull routine

>>38718412
you will lose gains

>>38718436
if it still hurts after next session, it's bad form

>>38718513
you'll make some gains, probably not the best ones

>>38718631
instead of counting you could just weigh yourself daily and eat less but not too less and so on. but counting is always better. or was the question something else?

https://www.youtube.com/watch?v=v3wvt3Ky6VYA
Is my form bad?If so, how can I fix it?

>>38718675
I was just curious as to whether or not that number was accurate. And maybe some body weight things I can do to get me started so I don't die when I can actually get to a gym in 2 months when I can move back to my place in a city with a gym. I'm a pretty strong dude naturally just due to my size.

>>38718723
bar over middle of the foot

>>38718742
seems accurate. but if you're not losing weight it isn't

>>38718768
Thanks. Know of any body weight workout things I might be able to do? Or just push ups and stuff like that?

>>38718761
Was it too far or too close?

>>38718807
too far

>>38709766
why is decline benchpress looked down upon?

>>38718820
thanks, will try to fix during next workout
How does it affect the lift?

>>38718830
hits posterior chain more, less quad work
more stable; your form is impossible with heavy weight
bar can touch legs all the time without hurting them

>>38718827
you do flat bench correctly with an arched back wich makes it pretty similar to decline

>>38718675
why would I not make the best gains from a push pull routine?

>>38718884
upper body is too connected. splitting it up would be bad for regeneration. best is full body if you have high energy. if not, upper lower is better

>>38718908
so go back to SS? I couldnt stay motivated with SS,

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Anyone here get gyno surgery? My doctor said I have to take 6 weeks off but its been 2 weeks and I feel pretty much fine. I get that the doc can't say anything less just in case something happens and I sew him but whats the worst that can happen if I go back in like 2 weeks?

Not hoping to try for new bench PRs but at least use the elliptical or a bike or something.

>>38718938
bike is fine; i wouldn't risk elliptical

Sup /fit. A couple months ago, I got a promotion of sorts at work. I'm not longer a lab monkey sitting down all day and I now about half of my day is in the lab and the other half is doing pretty physical shit around the plant.

I was good at keeping my 3/week routine going but now I'm just dragging ass on the days after a good workout.

Should I cut down to having a brutal lifting day on Saturdays or should I just only doing lighter days during the week with only 2-3 heavy lifts so I'm not trying to climb ladder and move around with some light DOMS.

Been properly lifting with a good routine for about 5 months.

>>38718938
Apparently Dwayne Johnson had gyno surgery and still performed at the WWE while recovering. If you ever look back at his matches where he is wearing a black button up shirt, that's why.

>>38718938
What is gyno surgery?

>>38719025
Getting your bitch tits removed and (unless you're like 6%) the surrounding fat sucked out

Babes, I'm a chubster losing weight.
It's hot as fuck where I live right now, and I've gained 2kg in a week.
How the fuck does shit like this happen?
Is it just waterweight or did I slip up in my dieting?

>>38718972
texas method is what you're looking for. make your own variation and put volume day on saturday

>>38719290
it is possible to gain this fast. to avoid weigh yourself daily

Is it possible to lose fat without losing weight?

I'm 108lbs 5'6 and it isn't possible for me to lose weight without starving myself.

>>38719406
there is recombing:
https://www.youtube.com/watch?v=GIX-RyorgkQ
but especially for a female this would take far too long.

>it isn't possible for me to lose weight without starving myself

ever heard of oats? I eat them with orange juice

>>38719449
Yeah, I'll just clean bulk and then cut maybe that will make me lose body fat.

It's hard for me to believe that I weigh 108 pounds because I feel and look somewhat fat.

>>38719619
wtf no, don't bulk if you want to be lean. eat less
maybe you have ed though

Are leg press and leg extension going to make my squat go up?

>>38719822
yes. but so will squats. whats the point? stalling? injured?

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Should I add TEE calories to my daily calorie if I lift 3 times a week? Only the lifting days? Not at all?

Also I determinded my fat % by comparing
>me
to pics online that have same fat %

>>38717811
>>38717825
What is the question? Use more words.

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>>38719290
Read the sticky

>>38719406
Your severely underweight, even if you are a girl, start adding muse to look better. At that wait losing weight makes you Auschwitz mode

Is it OK to take creatine with milk?

>>38709766
Two things:

1) Are there any dangers to super-low body fat? I'm talking 10-pack level.
2) Are there any meats that I should avoid? I know how shit bacon really is, but what about other things?

>>38709766
Is it bad to have 3-4 eggs and a bowl of steel cut oats every morning?

>>38722796
does it fit your macros?

>>38722818
Idk. I'm trying to gain weight.

>>38722877
What do you want me to say? You've literally given us no information to work with here.

Are you asking if it's medically safe? Are you asking if it's a good choice? Are you asking if it's good macros?

>>38722891
Medically safe

>>38722910
Yes, they're fine.

>>38722947
Okay, thanks.

Recently came down with a nasty cold/flu, I'm now on my 3rd day since symptoms appeared, I feel much better now.

So, How long should I wait until I go back to my routine? I feel like a massive piece of shit but at the same time I know I won't perform the same if I go back too early.

>>38722796
In that ratio it will create nervous gas.

>>38723123
I had them scrambled and I feel fine.

Is yoga good for gains? How often should I do it?

>>38723030
Minimum a week. Getting sick and losing gains sucks but getting other people sick is even worse. You won't be back to full throttle even after a few days, so just take a week off to get better.

Fucking can't move up in deadlifts because of grip. I already use mixed grip and gloves. My DL isn't even that heavy.

If I move my deadlift down to once a week and use my CoC gripper regularly except the day before DL day can I start moving up again, or is that the wrong kind of grip?

I have trouble with purging. Yeah, yeah. How long does it take fruit smoothies and protein shakes to "digest" or whatever it's called where it's in my system so I can't puke it up.