/QTDDTOT/

Will I make as good gains eating large amounts of protein from non meat sources than if I ate the same amount of protein through lean sources (e.g. meat)? Assuming macros are the same.

My diet only has one meal with lean protein (chicken breast) and i get the rest of my protein from dairy/nuts/whey/eggs. But i'm wondering if this is sub optimal for gains.

>>38731500
Depends, with a varied enough diet you should get total amino acid coverage.

What is better for a bulk, whey concentrate or whey isolate? I always drink my whey with milk, so a lack of lactose is not a problem for me

>>38731575
whichever is cheapest per g of protein desu

>>38731575
Doesn't matter, it's the same protein, isolate just is slightly more pure(the "impurities" are lactose and some milk byproduct) and has a higher protein/gram ratio. Buy whichever is cheaper.

Does the whey brand matter at all?

>>38731467
Anyone tried CarniPro from myprotein? I can't eat Whey proteins and wanted to buy beef proteins from myprotein, since they have good prices. Any review? What are the differences between Whey and Beef?

Why is everyone so gay?

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Would it be alright to do couch to 5k/10k if I'm a noob trying to bulk up doing 5x5?

>>38731617
Yes, some of the cheaper (ie. walmart) brands have more filler and less protein than claimed and use poorer quality whey which can lead to digestive issues. Pretty much anything you find in a GNC-type place will be fine though.

>>38731467
Are there any downsides to consuming almost all of my protein needs in form of whey?
>less expensive than chicken
>tastes better
>doesn't go rotten
>no potential bacteria

I guess I'd still eat a chicken breast every other day, just to bring on some variety or a tenderloin filet when I'm in the mood for burning money. But are there any downsites, will I be missing anything from chicken?

>>38731628
Welcome to /fit/

>>38731652
Yes just eat enough to compensate

Is MyProtein a good company to buy whey from? Any other recommendations?

>>38731706
I use MyProtein and I have never had a problem. They performed well too when they last had their protein tested so I trust them.

>>38731467
Anyone have experience with hip flexor pain? I've always had kind of a tight right leg/hip, I do stretches for it but last time I squatted (4 days ago) I was feeling a little extra tight, stretched it out, then squatted. Now for the past 4 days I have a slight pain in my front in the area where my hip connect to my right leg when I raise my right leg up in the air/to my chest, nothing crazy just a little discomfort. Hasn't gone away yet though, any ideas?

>>38731774
If it hurts at any point when you are squatting next stop.

Keep stretching it. Maybe roll it too

>>38731774
Had the same thing on my left leg. May want to try deloading squat a bit and focusing on form. You could have an issue with rising too fast with one leg, or you may be good-morning-ing the weight due to letting your upper back drop too much during the lift, either of these will put extra strain on your hip flexor. Should go away on it's own.

>>38731665
Anyone?

My question is do i need to take a rest day? I'm doing a strength based program, I eat 6 good meals a day,
my supplement list includes: Protein, Creatine, Bcaa's, glutamine, Omega + Multi's.
So if my nutrition, rest and supplementation is sufficient can I just workout everyday?

>>38731665
Whey is considered a complete protein so I can't immediately see why it would be bad.

You'd be drinking a lot of the stuff though to get enough. I'm not sure it is the cheapest source at all.

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Can I get a body fat estimate? Asked my aunt who is a nutritionist, but she just looked at me and gave me a number that seems way to low.

Also should I be lifting at this size or lose some weight first?

whats the best thing to eat at burger kings? it all seems to have way too much fat.

>>38732013
25-30%

>>38732013
Get some calipers fatty. >25% by my reckoning

>>38732013
this is what happens when you don't work out legs, kekkle.

>>38731991
I've done my calculations. The cheapest chicken I can get (frozen, imported from brazil), gives me around 15.4g of protein per CHF and ON Whey gives me around 23.2g per CHF. I'm also saving on not having to cook it and I have more space in my freezer for other shit.

>>38732119
How much is minced beef?

It's been almost a year I've started a new job and it's pretty physical (industrial piping or whatever it's called) so I don't have as much energy and time to train as before.
considering I'm training for overall fitness, so size and strength, what my program should focus on?
I'm intermediate btw ( a little more than 1/2/3/4)
tl;dr: should my program focus on strength or hypertrophy in addition to a physical job considering I'm intermediate with few time and energy?

>>38732038

I don't work out anything currently, everything I have I have from throwing hay at work.

>>38732030
>>38732036

Thanks m8s, aunt said 20% which I knew was to low.

Should I start lifting now or lose the weight first?

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Karen is a slut.


Also the best time for me to workout is after a long shift at work (before just doesn't work out I've tried it.) What's a good pre workout for an energy boost?

>>38732173
caffeine pills and some food

Right hip flexor hurts while doing ATG squats, is this normal? How can it be prevented or managed?

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>>38731467
what bf%?

So i'm going to get fat while bulking too arent I? I loved not having a gut, never done a real bulk before though

>>38732136
Cheapest ground beef I can find online in a discount store is 20g per CHF and it's 15% fat. With all that fat, it wouldn't be an option for me anyways. Lean beef with 5% is around 10g per CHF.

>>38732206
no
rest, stretch, check form, try parallel squat for a while, never train through pain
>>38732219
you won(t get fat but you'll get fatter
>>38732211
a little less than 15%, don't flex it'll be easier to see

>>38731981
If you're natty it's not the best idea. Fatigue accumulation will occur, you'll find it harder and harder to increase weight, you'll plateau, get frustrated, and increase your chances of injury. Instead try doing some light weight training on rest days, nothing that will have you actually straining against weight though.

>>38732206
Are you a beginner? It happened to me when I started and put it off as DOMS. Bad idea, it only got worse. At one point I could barely get in my car. Your hipflexors are tight as fuck from sitting around all day. Roll them out good. Do hip stretches every morning and every night before bed.

>>38732211
Dat gyno

>>38732219
If you bulk slowly enough you won't get fat, but you will almost always lose some definition. That's why you bulk in the winter when it doesn't really matter anyway.

>>38732299
thats ok im a complete DYEL anyway, i just dont like my face looking fatter

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Seated OHP vs. standing. Which is better and why? I'm doing a modified SS and want to be sure I'm getting the most out of my lifts.

>>38732242
>>38732271

Noted, thanks guys. It's started after I passed 65kg and I'm now doing 72.5kg 5x5.

Is parallel as bad as people say? Or is that just some misinformation? Either way it might be beneficial in my case

>>38732357

standing requires more stabilizer muscles and so is arguably better in that regard, but I think the difference is probably negligible

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>>38732192
>food
But I want to go straight from work.

Should I go to the gym if I'm sick? I don't feel so sore but I'm sneezing a lot and can't focus.

What about my gains.

>>38732433
fuck off nu-male

>>38732357
Seated is going to kill your lower back eventually. Standing is harder and works a shitton of stabilizers.

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Raising my arm above my head gives me a tightness feeling in my chest area or rather near the clavicle and shoulder area.

Thus making me loser power and causes my shoulder to feel sore or exhausted when I'm doing OHP or any pressing movement with my arms.

anybody have experienced this?

>>38732387
>>38732453
Thanks for the feedback, much appreciated.

Hey guys I've been lifting for almost two months and I'm starting to realise that my fingers in one of my hands is almost like it's not getting proper circulation. Whenever I cross my arms for put my arms above my head or anything with 10 seconds I'm getting tingling fingers (middle and ring) Whats up with that?

Is there any guide to doing one-armed pull-ups safely? I started doing 3 x 5 (each arm) last week and I have wrist pain today. Think I'm doing them wrong.

>>38732457
You need shoulder mobility exercises.
https://www.youtube.com/watch?v=XXQuJ2X3_zc

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>Be 16 years old skinny fat
>Work out on a regular basis, making really good progress thanks to weight gainer.
>Finally out of dyel mode thanksscoobs.png
>Start working as a busboy at a decent steakhouse
>get free meals at the end of shift
>start taking hamburgers and fries at the end of every shift
>become friends with the sri-lankan cook, he gives me extra fries and dessert.
>start skipping gym, because tired and work.
>Family tells me to stop taking weight gainer because im getting fat theydontwantustomakeit.jpeg
>pickup smoking from one of my co-workers because the job is stressful.
>currently at 5'9 220
>Working out is really hard at this point and i dont know what to do.

What can I do about my shitty genetics /fit?

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>>38732448
Don't tell me what to do, faggot.

>>38732443
eat at maintenance, wait it out and go when you're healthy. showing up sick is disrespectful and not productive.

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>>38732515
lel

>>38732519
>faggot

says the anime posting nu-male. you'll never make it.

>>38732515
>busboy
>job is stressful
l m a o

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>>38732574
I've got a better chance than you. 2D women aren't gains goblins.

>>38732515

Restaurant worker here. First of all get back to working out and you'll make it.

Also if the free food is reliable start using it for your regular meals and stop buying as much normal food. You kill yourself when you add the burger and fries to your regular intake, you can do something about it if its all you eat.

Alternatively you can turn it down lol. Just had some heavy car repairs, enjoying my reduced food budget every day I work.

Feeling discomfort behind my kneecap when I squat over 1plate. Should I rest and leave off squats for a while or deload? PR is 90kg 3x8

>>38732507
I can do the mobility tests just fine though.

doc said I might have TOS which is vascular. but I'm curious what you guys think.

>>38731844
>>38731796
Thanks guys, actually I'm fairly sure it is due to my form, I have a tougher time pushing my right leg outwards than my left during squatting for whatever reason, I've improved but sometimes it's still difficult, I figure that might have something to do with it.

Girl just starting to get into lifting here. Should I do SS or SL? Goal is aesthetics.

I can only do 1 pull up but I want to be able to do more.
wat do /fit/?

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>>38732519
Fuark I haven't even seen that anime but Hotaru makes my dick diamonds.

Is having a shot of vodka bad when cutting

>>38732875
Practice pullups, srs. If u have trouble practice doing the negatives & just hanging at the top position, remember to eat well and get rest.

>>38732273
Yes, fuck this
I don't know what to do, i cutted to 64 kg/186 cm and it didn't helped
I'm 17 and full natty xD

>>38732897
It's all about calories in & out famalam if it messes up your cut then yes, if not, no not really. Don't make it a habit tho

>>38732907
>cutted
>helped
>17
>full natty
>xD

My lord
My

>>38732162
Figure out your TDEE first. Work out how many calories you're going to cut by and start with the diet.

Start lifting whenever you like. I'd advise GSLP and don't be too disheartened about stalling since you'll be cutting.

Get some calipers and cut until 15% bf and see where that's got you.

Measure your weight at the same time each day. Don't pay too much attention to the daily fluctuations. Plot a 5 point moving average to gauge your weight loss.

>tear ACL a month ago
>attempting to jog brief distances hurts LCL not ACL
wat

>>38732912
how many cals in a small glass of vodka?

>>38732946
It depends on the product not all is the same, look up nutritional information

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>>38732929
natty means no steroids? (xD) i don't use it
i started gym 2 weeks ago
maybe i should check test levels?

I rotate my volume rep scheme for compounds between 5X5@85% and 3X8@75%. 1X5 and 1X8 for deads.

But I have lots of trouble on deads: I just can't seem to get in more than 5 reps if the weight is above 50% of my 1RM. At 50% I can get +10 reps, at 60% I suddenly struggle to get 5 reps almost to the same degree as I do with 85%.

It's like all those "X%of1RM for x reps" charts don't apply to deadlifts in my case. Is this normal or could it be a mental or tehnique thing? Would it be okay to rest and reset a bit at the bottom between reps? Due to my proportions, my deadlift is a bit on the squat-like side.

>>38732942
>running 1 month from ACL tear
>not having surgery
Enjoy that knee in a few years, you'll know what it's like to be 150 years old

>>38732946
probably 70-90

>>38733002
I mean like 10 ft to get across a street or something. I'm an idiot but not completely retarded

>>38733022
Also getting surgery in December or so

>>38732946
1g c2h50h=7 kcal
100 ml has about 250-300 kcal

>>38733035
ok smaller because density of alc %

>>38733035
wrong

>>38732357
Standing is good because you can do cheaty push presses for more volume when you fail. Be strict with yourself on form until you are fatigued though.

>>38732443
Don't be that cunt who gives everyone in the gym a cold.

>>38732488
Could be a nerve impingement, hard to say which nerve but probably in your forearm. Roll your forearms. It could be a problem high up, in which case stretch your shoulders and pecs.

>>38732861
Do GSLP until you aren't weak anymore

>>38732875
Do 1 pull up, then assist yourself to the top and slowly lower yourself down several times. Repeat until you can do more pullups. Practice makes perfect.

>>38732942
Don't run. Listen to your physio.

>>38732985
Probably a bit of both. Figure out where you are weak with the movement and work on that. If weak at the top then practice pulling from elevated pins, or use chains.

Paused deads are good too, RDL's are usful.

You can always just deadlift more too. I had a mate who stalled and started deadlifting every day to break his plateau

What are the exercises I have to do if all I have access to is dumbbells and I want to hit all my muscles?

Creatine while fat, yes or no?

>>38733065
Do a bodyweight routine and add in dumbbell shit. What weight do they go up to?

>>38733072
Are you lifting too? How much are you cutting? How long have you lifted?

Hello /fit/
My weekly schedule had to change and now I can only go to gym on Tuesdays and Thursdays.
Is there a decent workout routine that could work with these days? I can do some sort of workout on Saturdays, but not at gym.

>>38733091
never going to make it. have a hard time believing its impossible to go the gym any other day besides tuesday or thursday

>>38733077

Don't have a gym in my town but been doing bodyweight and cardio every night for a month. Cut calories from ~2600 to ~1100.

>>38733077
They only go up to 9kg, although I could combine the weights to make one dumbbell heavier.

Im a skeleton with absolutely no fitness in the last three years though so its more than enough weight until I get home in 12 weeks and and get heavier stuff.

>>38733091
1.Deadlifts
2. Squats
3. Overhead Press
4. Bench Press
5. Chinups/Pullups/Rows or more than one

This is decent for full body, split them up over the two days or do them all both days, whatevs

I'm trying to lose fat and weight while cutting/lifting, but I'm also a newb. I do fasted lifting (not eating) in the morning before I lift because I've heard it burns more fat. Even though I still get newb gains, will that go away if I continue to do fasted lifting?

>>38733091
Full body on both Tuesdays and Thursdays is your only option to get any decent volume in. You'll probably lose gains.

On sunday if you can do bodyweight stuff hang some hoops somewhere and do gymnast stuff like working towards muscle ups with them and iron crosses and cool shit like that

>>38733129
It's probably not worth it then. HMB is a supplement worth looking at though, I believe it helped me maintain muscle mass during a cut.

>>38733136
Do a bodyweight routine and then add curls and weighted lunges with the dumbbells. Get a pullup bar and somewhere to do dips.

>>38733158
what's your bf%, height, weight and current lifts?

>>38733173
>Do a bodyweight routine and then add curls and weighted lunges with the dumbbells. Get a pullup bar and somewhere to do dips.
Alright ill see what I can do, thanks anon

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Will i get a heart attack soon if i bulked up almost 10kg in 2 months?

Not even a big belly fat increase to be honest

>>38733173
>HMB is a supplement worth looking at though, I believe it helped me maintain muscle mass during a cut.

Thanks, I'll look into it.

>>38733173
Bf% is roughly 24, I'm 5'9 and 169 pounds. Current lifts+weights are Bench: 120 lbs, squat: 130 lbs, Deadlift:180 lbs, and OHP: 80 lbs (terrible I know, only been lifting 3 weeks on GSLP)

>>38732861
Greyskull LP is superior both SS and SL when it comes to aesthetics (and in general, in my opinion.) But all three are very decent programs.

>>38733065
Depends on how high the dumbbells go and your strength levels. All the fundamental lifts are doable with dumbbells if they're heavy enough for you - maybe with the exception of deads.

Something like:
A: DB flat press, DB incline press, DB rows, DB lunges.
B: DB press, lateral raises, chins, DB squats.
Add some arm-work like curls and pull-overs and you could be fine as long as the weights are heavy enough, supplement with body-weight work other than chins. A barbell would be a better alternative, though.

>>38733091
I personally would go for two full body workouts on Tue and Thu, with a gpp/cardio day on Saturday.

>>38733234
>Something like:
>A: DB flat press, DB incline press, DB rows, DB lunges.
>B: DB press, lateral raises, chins, DB squats.
Cool, thanks

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Should i be doing any bicep exercises as accessories while im going 5/3/1?

>>38733062
>>38733234
Classic GSLP or Phraks variant?

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>>38733232
Fasted lifting probably reduces the amount of volume you can effectively do. It depends if you value cutting faster over strength gains.

At the moment I'd say stick to what you are doing. You might want to reconsider when you start stalling hard or reach a lower bf% where maybe the benefit won't be as pronounced. You're limited in the muscle you can build on a cut anyway so generally you want to cut as quickly as possible as a newbie and focus on gains later.

>>38733265
Do loads of press up variants and dips as well, chances are your body weight will provide more resistance than the dumbbells.

>>38733282
Why wouldn't you? Unless you have a bicep injury there isn't any reason not to do some curls every workout if you have time to. biceps recover really quickly

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>>38733313
I like phrak's variant personally.

I also add a bunch of accessories afterwards too because I have time to and I enjoy it.

>>38731652
Are you me? I'm doing this exact thing

I bought some of this whey protein, how is it? I've been using some gnc stuff before, but this is cheaper and unflavored

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>>38733353
Sorry I had autism for a second

>>38733353
I don't like unflavoured shit, I usually go for vanilla.

>>38733317
Gotcha, I'll keep it in mind. So far it hasn't restricted my volume that I've noticed, I still do 5 exercises per day and 3 of them on each day are AMRAP which I've done successfully. I'll definitely stick to the cut though, thanks for the help.

>>38733386
No problem, good luck with it

>>38732159
bump

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>>38732941

>tfw disgusting

For the last week I've cut down to 1300 calories/day, but I don't think it matters in this short of time.

>>38733313
>Classic GSLP or Phraks variant?
>>38733334
This variant is pretty decent, but I don't like the deloads on not hitting 5 during the last set: on one hand it allows for additional hypertrophy on the way back up and that is an intentional part of the programe, on the other hand that tight tolerance is annoying for a raw beginner.

What I personally found to work best for me when starting out (and this is purely anecdotal, but you might want to give it a try:)
>Instead of 5,5,AMRAP(deload if AMRAP <5,) go for 8,8,AMRAP (deload if AMRAP <5.)
>Use assisted chins machine instead of negative chins.
For assistance, decent choices are: DB rows, incline DB bench, Lat raise, pronated curls/hammer curls, skull-crushers.

I can't squat because knee issues, how can I replace the squat?

>>38733578
What precisely is the issue? What did your doctor tell you?

>>38733570
You're only doing 10 reps before the AMRAP so I feel a deload isn't that bad especially since you get a chance to smash a volume record next workout.

Lat pulldowns are worth doing as an accessory in my experience as well.

So I was reading the sticky and came across this line in the section about starvation:

"This is bad because your real goal is FAT loss, not weight loss. This is how you have people who lose 100 pounds and reach their "ideal" weight, but still look amazingly flabby. Also, losing muscle slows your metabolism down even further, amplifying the giant horrible rebound effect once you quit starving yourself."

Anyways, it basically describes what I [stupidly] did last year. I've been eating normally for the past 3 months, but I currently have a lot of body fat still after losing weight in that way (I'm currently 6'4, 175 lbs]. Could /fit/ give me any advice on what I should do to get rid of the excess fat? Should I just start lifting while maintaining a caloric deficit [a small one]? Any advice is appreciated.

>>38733590
I saw four doctors and they don't know what I have, two of them said that I should strengthen the quads

Yesterday I did a kettlebell pentathalon. Sore as fuck. Just wondering if super high reps (like 70-120 per exercise) have any benefit to complement my strength training.

>>38732013
High enough that the number doesn't matter. When you can see your abs, you know you're back down to a healthy weight.

There is no reason to ever not be lifting.

>>38733751
Not done in sets btw, like one 6 minute round AMRAP

So I take prework out and then wait 30 minuyes before working out.
> What if I take a nap durring those thirty minutes?

>>38733670
Yeah, but if your workout quality tends to vary a lot, then it can get a bit annoying and a lot of beginners start bending the rules anyway. I always felt building more volume into the program from the get-go is better than relying on those deload phases to provide it as a bonus. I'm no expert though, just my personal experience.

Yeah, lat pulldowns are goat too. I'm a bit skeptical on leg curls and extensions but some people swear by them.

>>38733701
Maybe this will sound disappointing, but I doubt anyone reasonable will recommend specific exercises without knowing what the problem is. Did they mention VMO? Because that is usually physio code for "we don't know what the fuck is wrong." The damned thing doesn't even exist as a discrete feature - it's just a part of your vastus medialis delineated semi-randomly form the rest of the muscle.

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Is it ok to not have DOMS after a workout? Or does it mean i didnt work out hard enough.

>>38733837
DOMS usually only occurs after large changes in volume or muscle activation. Ie. Doing 3X5 for the first time after having stuck to 2X12 for a long time or doing proper form DB curls after having cheated on them before or rowing for the first time. It's more of a measure of how used you were to something than how hard you worked out. It can be useful indicator sometimes: feeling rhomboid DOMS after trying to improve your form on rows is a useful sign you managed to do it. But generally: don't worry about it.

>>38733578
What exactly is the issue.

>>38733966
>>38733701

Is it actually possible to build a bigger neck?
I've got kind of a thin neck and a tall head, and I really think building up my neck a bit if possible would help my proportions a lot.

>>38734094
Heavy deadlifts, shrugs, squats

>>38733751
Most research suggests not.

It will make you better at that high rep stuff though if you continue practising it. Soreness is just an indication of doing something new.

>>38734094
I found that just getting stronger and generally bigger added a couple of inches to my collar size.

I think all my shit's fucked up from going so heavy for so long as a beginner. What are some good pre-hab exercises such as facepulls that you guys swear by? Could anybody recommend a daily routine (can be with/without gym equipment) of exercises like this that would cover your entire body for the usual problems like hyperextended back, rounded shoulders, tight ankles, etc.

>>38734094
>Yes: shrugs, deadlifts and generally any exercise that hits the upper traps also tends to work the neck. You can neck exercises for even faster results: neck curls, neck extensions, side neck work etc. Just don't compress nerves or artieries while doing it - you might get some tension headaches though if you're not careful.

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My friend recently quit smoking a few months ago, she used to be super skinny but since quitting she's gained weight. Not a lot, but she is kinda chubby now and doesn't like it.

She wants to work out but she has a vitamin B12 deficiency that means she gets exhausted doing anything beyond walking, which she already does plenty of walking to and from her work since she doesn't have a car.

Is there anything like a non-strenuous routine that could help her out? Or is she pretty much going to have to rely on dieting, can dieting without exercise really be that effective?

>>38734200
Read the sticky.

Dieting is always the only effective thing. You can't outrun a calories surplus.

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Does any one have the screen shot of one of the two ass routines for a girl? I think one was done by Caladan, but I think I've seen another one around.

>>38734200
>B12 deficiency
Couldn't supplementation fix this?

Is there any natural way to increase penis size?

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>>38734301

>>38734242
this and get here a mutlivitamin or a B12 supplement.

>>38734390
no, and don't believe the jelqing idiots who claim otherwise. You will never see undoctored comparison pics or videos from them.

increasing penis size outside of surgery (Cutting tendons that cause your penis to "rise"), penis growth is all genetics.

Redpill me on kayaking.
I just did it for the first time and my arms hurt, like I just lifted weights rather than doing cardio

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Is my meme diet fine? I'm on a cut AND a budget so I've been eating the same thing for the past week or so now.

"le meme sandwich" is a Subway footlong. Oven Roasted Chicken, double-meat toasted with swiss cheese, lettuce, tomato, onion, olives and honey mustard.

>>38734539
I love it but i wouldnt stop lifting. I do windsurf and we have a few kayaks in the club that everyone uses.

Quick question: difference between romanian deadlfts and regular deadlifts. I fear i may break my floor and was thinking about switching

>>38734554
cringe

>>38734554
>subway
kill yourself
Also who the fuck cuts on 1400 calories???

>>38734554
if you're on a budget why the fuck are you wasting money at subway?

If your meal costs more than $3 you're wasting your money.

>>38734583
normally I wouldn't defend this idiot but I've been having difficulty losing weight at 1550 cal/day so I reduced it to 1250 now.

>>38734608
My dorm comes with a required "meal plan" which basically works like a preloaded debit card which you can only spend on food around campus/residence.
This makes it really inefficient to go buy groceries since by not spending what was already allotted to my meal plan, I'm essentially letting it go to waste. I calculated how much I could spend per day for the entire year and it came down to pretty much exactly the price of what I've been ordering so it works out I guess.
Trust me I'd be making my own meals if it weren't for this shit.

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What's a good Protein/Carb/Fat ratio to be on a cut?

>>38734664
just get enough protein

>>38734669
I weight 180lbs, would 120 grams be alright?

>>38732894
She's a certified semen demon.

>>38731467
So the trainer at my gym got me into some MCT oil. Now, it's my fault for not doing research but once I got it home I realized it's 100% saturated fat.

I was under the impression that saturated fats are terrible for you? Is MCT oil different? I'm on meds for high blood pressure so I don't want to make things worse.

Thanks /fit/!

>>38734397
Is this supposed to be AxBxAxx? or ABABAxxBABABxx?

>>38734678
If you're relatively lean - 0.8g/lbs should be enough on a cut. That's 1.75g/kg. If you're a fatty, go with 0.7g/lbs of LEAN mass.

>>38734841
Your doctor didn't tell you anything about your,diet but prescribed you pills? Nice

>>38732159
pls respond

>>38734972
I was trying to be brief. I've lowered my caffeine intake, lost 90lbs, and somewhat reduced sodium intake (admittedly I could be doing much better there). Blood pressure is normal with meds, but since I still need them I wasn't sure if adding a bunch of sat fats to my diet would be ok.

What I should've asked is what makes MCT "ok" over regular sat fats, if anything? I'll deal with the BP part myself.

difference between romanian deadlfts and regular deadlifts. I fear i may break my floor and was thinking about switching?

What should I do if my EC stack is completely ineffective at curbing my incessant hunger?

What's good forearm work?

Can someone describe a good form for deadlifts? What are the proper steps to to the form and how to execute the deadlift as well?

>>38735300
for size: wrist roller
for grip strength : gripper and static holds
and ofc compounds
>>38735334
watch youtube vids
"so you think you can DL" for example

>>38735158
romanian deadlift is a support exercise, deadlift is a lift.

>>38735259
It's not supposed to curb your hunger. Get a gastric band if that's what you're after.

>>38735609
It is. An ECA stack only has a minor thermogenic effect (unless you're taking a retarded dose.) The main benefit is a decrease in hunger.

Hey, sometimes when i open door knobs or move my wrist, i feel like a shock in my fingers/wrist , idk if its a muscle or something like that. I do 3 times a week full body work out, so i think i rest a good amout. Snap city incoming?

>>38731467
dont have time for gym. will doing push ups, pull ups, sit ups, bodyweight squats twice a week get me anywhere?

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>>38735716
i would try... pic related :)

>>38735740
>assisted squads
kek

totally forgot about one legged squats though. thanks

What are some foods that are high in calories but low in carbs, other than meats and dairy?
Need to put together a meal that's around 1000Cal, 20g Fat, 40g Carbs, and 110g Protein.

>>38734965
Alright, thanks man!

>>38735641
There's not enough ephedrine in otc diet pills to curb your hunger. Count your calories and eat clean. If you find you're hungry all the time you're either really overweight or not eating enough.

>>38735797
Soy, nuts, beans, margarine, and seeds.

>>38735259
Bronkaid or primatene (or prescription drug?)? What's your dose? How much in your caffeine dose?

>>38734554
Is anybody going to point out that quarter cup of ketchup

>>38735782

Fucking one legged squats. Me and a buddy got in a pissing match today to see who could do more of them, now I can't hardly walk.

how do i breathe through overhead presses?

What will happen if i eat at maintenance and do a bodybuilding routine? Can i make gains and loose bf?

Back in wrestling coach would make us do these things where you started doing a pull up, but half way up you had do a sit up and lift your legs to vertical so you were basically doing an upside down pull up Since then I have never seen anyone doing anything similar to this.

Is there a name for such things and do they provide any real benefit other than punishing kids who didn't run fast enough?

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What does "alt" mean here?

Do a set of bench then a set of press, repeat?

>>38736215
no

>>38736386
Alternate per workout.
Monday bench
Wednesday press
Friday bench

Next week;
Monday press
Wednesday bench
Friday press

Whats a recommeded foam roller routine esp. any good youtube vids?

How do I get a stronger grip? Hands/fingers?

>>38736507
Farmers, double overhand deadlifts, pullups or just deadhangs, grippers, fat bar excersises. do i must continue?

I bought some oatz for the first time today. What am I supposed to do with them?

>>38736693
Eat them

>>38736729
Like do I just cook them and eat them plain, or do I put stuff in them? Do I boil them?

>>38736763
Dunno, I just eat them with a banana

Thanking of doing SL. Any adjustments/add ons I should do?

Doing SL with hip thrusts and glute bridges. Any other recommended accessories I could add to gain ass mass?

>>38735740

How does one rep a plank?

Will I be over-training if I did a pull day today, plus core, then also go do some boxing training? Mostly Bag work and other cardio stuff but still, should I skip it or just go all out today?

>>38734200
Buy her a B12 supplement as a well done for quitting smoking gift,
Then get her to start working out
Make exercise a habit
Bang her
Raise children tell them how health and fitness leads to love

can eating at a large deficit when you're not obese slow weight loss?

A doctor friend of mine is concerned that I dropped my intake from 1500 to 1200 calories after I've plateaued for like two months.

stats are 5'11" 175lbs 18-19%BF

Has anyone got a good stretching routine which doesn't take 40 mins?

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>>38737391
i have this

How legit is combining caffeine with l theanine?

My bmr is 1989 if i eat almost nothing all day and do around 45 minutes of medium intensity cardio how much weight am i gonna be loosing?

Weakling here. Any alternatives to squats?

I've posted here before and I'm sure that you /fit/bros can help me out with this thought.

People say appearances don't matter, but I was asked by a foreigner who went to my university about why people lifted. I told her that for some reason if you are /fit/ you automatically get respect.

Is this true? Did I lie to the person? I always see that people who are body builders or are really fit get respect from people automatically and don't get mocked.

Long story short:

Does being fit give you better results in life in terms of finding a job (that you are qualified for)

Make you appear more charismatic and automatically get you respect from your peers and strangers?

And would a high school teacher have more respect and control of the class being /fit/?

>>38737415

Depends on a lot of things like your metabolism, how intense your cardio is, your caloric intake, and your size.

care give us something to go on here?

>>38737450
why not just do squats?

>>38737534
>Is this true? Did I lie to the person? I always see that people who are body builders or are really fit get respect from people automatically and don't get mocked.

your not wrong friend, there are two reasons why its so.

>instinct
big people kill little people, its the same reason a mouse never hassles a coyote. while there is next to no chance of actual physical confrontation, however, its still in us deep down to think this way

>effort
it takes a lot of effort to be fit, and effort is respected. The reason people love athletic people and hate fatties is because fatties took the easy way out.

>>38737450

Do body weight squats until your strong enough to squat weights?

why can't you squat?

>>38737534
Being fit and healthy makes you look better 90% of the time. IE better jawlines, sexy muscles, easier to tailor suits and shirts, plus the tight shirt thing looks great.

Being fit and healthy gains respect because it's not easy to maintain a body like that. It requires a lot of work and consistency over a period of months, if not years.

>And would a high school teacher have more respect and control of the class being /fit/?
you might get a couple chicks or gay kids fawning over you but respect comes through how well you teach and how much control you have over a class. Strict teachers are direspected because they disrespect the kids.

havent lifted in about 2 years. trying to get fit again to join the military. what routine should i use? ive been doing 60-90 min of cardio each day and using myfitnesspal to track my intake.

im 5'9 165lb. im a girl not a manlet

>>38737550
im 18, 84 kg(185 pounds) i think my metabolism is pretty good,i do about 30-45 minutes of cardio on eclyptical on the toughest setting

>>38737602
>
Strict teachers disrespected because they disrespect the kids

Yeah I thought about that too, figured a fit teacher/yolked instructor would receive a little more respect automatically and not have to resort to this crap.

I remember in Junior High (Yeah I know, it is worse) people made fun of the fat math teacher thought that the idea of being a fit teacher would go hand in hand with how easy it is to receive and give respect. Thanks bros.

People usually tell me that it isn't true and I have this false perspective of things, but goddamn. Although this isn't true in all cases, maybe for people who have experienced fit people being assholes, it applies almost as a general rule, like the mouse vs coyote deal.

Thanks!

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>>38737345
somebody plz

>>38732159
>at job for a year
>doesn't know what it's called

Don't worry about lifting bro focus on how to kys

Should i stop doing rows if i am doing scooby pullup program or the volume in no problem? Thanks brahs

>>38737691

How many calories to day

>>38738024
ate a bowl of buckwheat and thats it

>>38738046

Cutting to near zero (isn't buckwheat around 400cal a cup dry?) isn't the best thing to do. The sticky reccomends 500cal a day deficit, but honestly I have been at 1000cal a day and don't feel to badly. Eat right just control your portions, take it slow. people who starve themselves give up and go back to eating, where as people who take it slow stick to it.

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>>38737648
please respond

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A friend of mine says calories don't count if they're protein. This is bullshit, right?

I want start working out. I can't afford a gym atm so working in time at home with no little equipment.

Is this plan dumb?
4 days, Monday = lower body
Tuesday = upper body
Rest
Thursday = yoga
Friday = full body

>>38737648
Just keep doing what your doing. Find out what the Bfa is where you are joining and try to double it. If you can smash the fitness test everything else will be easy.

>>38738327
Yes. So much funking yes.
Your friends a retard.
Everything you put in your mouth counts.

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When do I train abs? Days I work out? Rest days? I'm doing SL 5x5. What should I do, planks?

>>38731575
>a lack of lactose is not a problem for me
Is it a problem for anyone?

>>38731617
https://labdoor.com/rankings/protein

>>38738356
>Everything you put in your mouth counts.

My tobacco has 2000 calories per can i've been told, yet I get none of them. fuck blanket statements.

>>38732946
How much does a small bucket of rocks weigh?

>>38738403
I throw them in at the end of every workout. I do planks and hanging leg raises.

>>38733158
>I do fasted lifting (not eating) in the morning before I lift
wat

>>38733693
Read the two articles in the stick's second post.

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>>38735334

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>>38737120

>>38736178
https://youtu.be/PjbSXItiMkI

>>38736215
If you're new to lifting and fat enough, a little.

>>38736483
limber 11

>>38736896
Around 3 weeks in I felt comfortable enough to add dips and chins.

>>38738707

Fuck you, I'm illiterate.

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I can lowbar squat 405 lbs to parallel and I still feel like my legs, especially my quads aren't big enough. Will switching to high bar squats help build my quads? How do I build legs?

Can I switch to rows instead of chinups on greyskull?

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>>38738815
>fuck me?

Did my second day of SL today. Felt fucking great. But I have a question. Should I always do sqauts first or is it okay to do the exercises in a random order?

What is /fit/s opinion on crossfit?

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>>38738870
Tell me you actually read the basics before starting to do them...
http://stronglifts.com/5x5/

>>38738848
No

What happens if someone works out their entire body every day?
Assuming they get 8 hours of sleep and they hit their macros/micros

I was sparring this morning and my m8 got me good in an armbar.

Now my elbow hurts, that area in particular feels weak when i flex my arm for small tasks and shit.

How can I remedy this injury?

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>>38731467
If I'm doing strength training would it be ok to do an isolation after the compound or will it prevent me from getting optimal strength gains?
Ex. Doing 3x10 lateral raises after 5x5 OHP.

Also, is it ok to do 5x5 OHP and 5X5 bench on the same day?

>>38738937
Fuuuck.... I mean I read it but skipped some parts. That had to be one of em. Guess I'll be following the proper order.

>>38738923
Funny.

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How do I use this thing?

>>38739052
there's always that one retard

>>38739025
Not the end of the world, but definitely read up on form, and not just from Mehdi. The whole site is chock full of useful info, but not quite as "definitive" as he thinks.

>>38739052
>he doesn't know about the anus spring

>>38739069
It was given to me, don't even know what it's called.
What are the parts for?

>>38739111
how about not shitting this thread up and ask some /fit/ness related questions

what am I supposed to do with my life? I'm after a bad relationship
Tonight 3 girls gave me the look.. The fuck me tonight kind of look. I have seen it way too many time in my life.
All I was thinking, how many guys fucked her already, how many times she shallow a load.

I dont feel like I love my ex. But yet, I'm still unable to make any kind of relationship. I've already fucked 2 girls, it wasnt bad, but empty.
Should I keep fucking sluts?
Should I get in a new relationship?

So I have always been restricting calories and lifting to lose weight. Recently I decided to try to gain muscle, so I started eating a little over maintenance and lifting 4 times a week. In ~4 weeks I have gained 4 lbs, this can't be muscle can it? How do i know if I am eating to much?

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>>38737345
>>38737791
No answers?

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>>38739149

>>38738853

No homo?

Why do ss and sl both have 1x5 deadlift?

Will I go to snap city if I do 3x5?

>>38738950
Anyone?

>>38731467
I'm running a marathon Sunday, and I need a bit of diet advice. In the early morning just before I want to have some oats, but I heard that you shouldn't eat dairy immediately before a marathon because it will cause indigestion during the run, so I'm wondering if it makes sense to have oats with a milk substitute like almond or soy milk? Is this a good idea, and which is better?

>>38739138
Keep fucking sloots, eventually you'll find one that wants to stay with you for the rest of your miserable lives.

>>38739188
Course not. Just one straight dude putting his dick in another straight dude's butt.
https://youtu.be/4Hx_oQwrOzs

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>>38739190

>>38739167
that doesn't answer my question.

Look, I know that's the first reply to all weight loss questions. But that's not what I was asking.

First off, I'm not obese. Second, does eating at a large deficit at <20% BF (say like an 800 calorie deficit) have the potential to slow weight loss?

>tfw you see an employee at the Y recoil

Later realized I had two large bloodstains on my back because my cysts opened up while squatting.

Can I go back? Nobody said anything to me, not even that woman.

are tdee calculators accurate?!

I workout 3 days a week and run 5, but I only put in the 3 day option and it says I can cut at 2,000 calories!?

are you fucking shitting me, I've been doing this at 1500 cals a day!

can somebody give me an accurate tdee calc pls. I need to know if this is just bullshit or not

>>38739258
It does though. Stalls can last a couple weeks maybe. If your weight has not changed in two months, you are eating at your TDEE my friend. You will lose more muscle the bigger your defiicit, but you won't go in to "starvation mode" until you are (and I used this word literally) literally starving.

>>38739301
depends on your height and weight. but yeah, generally, your body requires a lot of energy to function.

>>38739301
They are all educated guesses to get you in the ballpark, but the activity level adjustments are retarded. If cutting, chose "sedentary" unless you work construction or are working up a sweat for most of your day. Best to track your wright over weeks and titrate to effect.

>>38739309
I'm only 5'9 at about 140lbs though

>>38739301

Idk man, i'm to ignorant of this stuff to say for certain, but they seem like bullshit to me. I've been cutting out 2000 calories a day for a week now and I don't feel like i've made much change hunger wise at all.

>>38739106
Ok, spring goes in anus. it's like those buttplug things I've seen posted here? so I guess I don't need to buy one now?

is there a quick way to remove gas? slight stomach discomfort when i move around

>>38739338
>I've been cutting out 2000 calories a day for a week now and I don't feel like i've made much change hunger wise at all.
>hunger wise

what do you mean hunger wise?

Missed a gym day due to an arm getting a pain so bad that I ended up staying awake for way too long and knew the pain meant I couldn't do anything there anyway. It slowly went away after I woke up but I can feel a really dull thing like it if I stretch my arm a certain way. Is it just a random thing and I should take more vitamins and eat better, or do I have some shit that's going to make my life harder?

>>38739124
How about you shut your whore mouth.

I'm pretty much brand new to this whole /fit/ thing. I'm finally making some money and want to start going to the gym, but I honestly have no idea where to start. Are there any basic work out plans that someone who has never lifted weights before can do? I don't want to show up to the gym and be a complete retard and sperg out in front of everyone. Any advice?

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>>38739345
>he doesn't know the squat plug goes on top of the anus spring

>>38739013
Anybody?

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>>38739375
You could read the sticky.

>>38739377
Thanks, I'll if I can order a buttplug from amazon; but what about the strainer? does it has an special utility or it's just a regular strainer?

>>38739350

I find apple cider vinegar helps settle a bloated stomach. Might be placebo. And while you're trying a meme method, make sure to go all the way and get ACV with "the mother." I'm being 100% serious right now.

Will building up lats and legs give me the illusion of a small waist/hourglass figure? What exercises to avoid to keep that lower-midriff section small?

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Are there any style of shoe that can be used for lifting and short distance (less than 10km) running?

I'm starting a body transformation program where there's a prize for the winner(s). I am female, 215 pounds currently. It's a 12 weeks program and I'm already 2 weeks into. Need tips to maximize my weight loss speed.
I have a PT, I do weight lifting and some cardio.

>>38739553

If you safely and gradually get into barefoot running, then those glove shoes can work. Typically however, you want some cushion while running, while for lifting you don't want any cushioning.

>>38739468
If everything else is bigger, then yes, your stomach will appear smaller (unless you have rolls and are blatantly fat). Stomach vacuums are the best exercise for having a tight waist, besides general cardio to lose fat.

Pulled or strained a muscle couple days ago. Forearm pretty tender, some kinda muscle knot near elbow.

Keep lifting anyway?

It's 10 pm where I am now. I just finished lifting, and will probably go to bed in 3 or 4 hours. Should I drink a protein shake now, or should I go out and get some chicken or something instead?

>>38739576

If it hurts to lift, don't lift. If you feel fine already then go for it. Considering it was just a few days ago you might want to rest that area for a while.

>>38739572
Are you trying to lose more weight or gain more muscle? If it's to lose weight, I'd say a ketogenic diet would do the best. You could probably lose like 30 pounds if you had an iron will. You wouldn't gain muscle though.

>>38739587

Optimally, you take the protein shake right after lifting to maximize the amino acids entering your muscles. Then before bedtime you eat some slow digesting protein like meat or casein so as you sleep you have a steady stream of amino acids.

This is overall not very important though. Unless you are competing and need every little edge you can get, just eat whatever protein source you want.

>>38739602
K cool.

Not much of a pain, hence not worried, just never hurts to get an opinion, never know when it's going to be met with "Dude if you lift all your blood vessels will just fucking explode."

Thanks, bruv.

How often can I have a cheat day and still lose weight at 1-2lb a week? Currently eating super clean throughout the week, but then it starts to fall apart in the weekend. Is one cheat day a week too much? Will I ever make it?

>>38739623

Okay, so it was just a minor tweak. Just make sure you massage/foam roll the area a lot before you lift. Maybe cut back on the weight and go high reps just to be safe. The extra bloodflow will help recovery too.

>>38739631
How much are you eating on your cheat day? Let's say you are cutting at 2000 cal/day in order to lose 1lb/week. If you eat 3000 calories on your cheat day, the week-average is 2142 calories. So you'll still lose weight at a decent pace, just a little slower. If you are binge eating then..don't do that.

>>38739575
So would any kind of cheap canvas shoe be fine for lifting?

>>38739608
Well, they use before/after pictures to determine the winner so I assume for me it'd be better to lose weight since it would be the most visible aspect.

I used to do keto, but my work schedule is shit so I don't think I have the time to prepare so much stuff. I'll try to prepare an easy keto meal plan for the time when I run out of my carbs home. Thanks.

>>38739653

I guess. I'm not too knowledgeable about running, so you might want to ask this in the running general

>>38694290

>>38739669
There's plenty of no-time meal preps for keto.

>OHP 115 5x5
>add 5lbs
>can't do 1x5
>churn at that weight for two months
>no change
>fuck it
>work up, doing triples at 125, 130, 135, and finally 140 over several months
>go back to 120
>still can't do 5 reps

What is happening?

>>38739711

is it mental?

>>38739669
I'm not an expert on losing weight, so if you don't want to do keto, I'd say try some fitness websites. One thing I can suggest is for the last 3 or 4 weeks, cut all sodium out of your diet ( Or nearly all of it.) The average person has about 2 gallons of water retention in their body due to a high sodium diet of the modern era. The benefits won't last long, but you could drop about an extra 10 lbs just for the contest.

Why would one use hexabar for deadlifts? What are pros/cons?

>>38739711

Try doing more volume. OHP is an absolute bitch to progress on, and I found I got myself into a rut exactly as you described, where my 5RM couldn't improve. I would try doing triples so my body could get used to heavier weights even though I couldn't get 5 reps obviously. Simple doing more volume and isolation work helped break that plateau. I feel you brother.

>>38739748
Springboarding off the water cut idea, try this: https://www.t-nation.com/diet-fat-loss/shredded-in-6-days

>>38739768

More quad activation, and a more vertical torso means less back usage. It's overall inferior as a "pulling shit off the floor" movement, although they can be helpful for people that injured their backs. They aren't bad, but squats and deadlifts train the same muscles better.

>>38739747
might be. My gym autism goes bonkers on OHP. It's like the only lift I care about.

>>38739772
I'll try busting out high reps on low weights. I had really bad tunnel vision eyeing that triple at 135. Now that I've done it maybe I can concentrate on more robust sets rather than a certain number of pounds on the bar. Thanks brah

>>38739842
>>38739842
New thread
>>38739842
>>38739842

>>38739448
No idea, but I was thinking you would explore the reviews and/or questions on that amazon page and find the answer for yourself.

>>38739711
Tried a deload? Microplates?

>>38737406
Pretty awesome much better on an empty stomach tho

>>38739306
I really want these last pounds off, I don't really mind eating small.

I just want to see some progress.

What is PSMF and how do I do it?