QTDDTOT questions that don't deserve their own goddamn threads!

I'm cutting at a 600 cal deficit. Scooby tells me to eat 40 carb/40 prot/20 fat, I'm at 209 lb, 6'1" height. With the 1900 cal goal that means I'm eating 190g carbs/190g prot/42g fat a day.

Is this ok? I know the sticky says 1.5g of protein per pound of body fat, should I switch to that, will it even make a difference? If 40/40/20 doesn't work what distribution does?

>>38884950
Do face-pulls and lateral raises hit any muscles that OHP doesn't?

>>38885163
Not really. Chin-ups do however

My uni gave me a free $10 gift card for ebay. What should I spend it on?

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Is bench press + dips enough to properly work my chest? I'm doing SS + a few other exercises and even though I'm progressing I'm not convinced I'm not gonna look like shit by the end of it.

>>38885747
Can be enough. Try to feel your chest with these excercises, if you don't, do some chest work.

>>38885604
A good book about training, meditation, knowledge or just something entertaining. Maybe a AB Roller.

Just getting started, eating better and training, but I'm constantly worried about my form, so far I haven't hurt myself but I'm afraid I won't be able to maintain form/do it wrong from the tart. Any way to avoid this?

How many proteins do you guys eat per day and how many grams of that come from protein powder?

How to activate pecs during bench? I've been managing to avoid it and now I'm used to shit form.

>>38885152
Scooby's calc is a little too generous, eat at 1800 cal. Personally I'd lower the carbs but that's just me.

> I know the sticky says 1.5g of protein per pound of body fat, should I switch to that, will it even make a difference?
0.8g of protein per pound of weight is usually more than enough.

>>38884950
6/10 old guy here. Most women are insecure as fuck. Just ask. If she says no, ask someone else. I pinched above my weight in qts by just being bold as fuck.

>>38885937
around 160g. 25/50 from protein powder depending on how busy i am

>>38885944
this, i almost never feel chest directly when i bench, i feel it more in my triceps. is my grip just too narrow? I'm about 5'9" and setup about a thumb away from the center knurling

>>38885944
Decline, right?

>>38885997
shit my bad, i mean from the smooth part on the inside of the bar, im retarded

>>38886001
Nope, flat bench. I'm below novice level.

Why am i not feeling anything in my chest when i do dumbbell presses, yet my shoulders feel sore after my sets?

>>38886020
No, I mean won't decline activate pecs? I'm not sure, always thought it did.

>>38886031
I would imagine all bench presses are supposed to, which is why I asked

>>38886031
> In a 1997 study published in the "Journal of Strength and Conditioning Research," the decline bench press was shown to significantly increase the activation of the lower pectoralis major.

>>38884950
Talk with friends about it. Then you can't completly chicken out and try to smile, she will be exited as well being asked.

If she says no, she will still be happy about it
.

>>38885915
Slow-slow lifting, asking for form checks, video taping yourself, slow weight progression, reading about the lift and helpful cues, watching videos

>>38885937
between 60 and 140 - none. Maybe later

>>38885944
pushing your hands together when you have already gripped the bar. But Bench isn't so good for pec development.

>>38886009
I use a shit homegym bar so I don't know about circles. However what you could always try is just take some weight off and try a bunch of different grips to see what it changes for you, maybe watch some youtube tutorials to get a good idea on your arm placement etc.

Also try to really think about your chest and pressing with it while doing the exercise. Retract your scapula and try to make the power come from your chest, bringing your chest up ( but not to the point where your scapula's aren't on the bench anymore.

T. beginner

>>38884950
if I did high volume lifting earlier in the day and went in and worked up to a 1rm later on would I burn out/see any extra gains?

>>38886075
Mostly burn out, depends on your recovery and your strength.

maybe change it. FIrst working up and later do yur volume

Anyone have experience buying oats online in large quantities? Any recommendations? I figure there's a more efficient way than just buying the Quaker Oats cylinders.

What are good stretches for neck mobility/soreness relief?

>>38886168
1xf autofellatio

>>38885963
I tried 1700 cal at first but I couldn't do it properly. I'm on a 6 day workout so I really wasn't recovering/felt like shit all day everyday in general.

1900 is still a decent deficit that allows me to keep training/eat 5 meals at 300 cal each with 400 cal allowance for carrots/broccoli. I'm gonna stick with it at least for another month and see results. Might adjust downwards after 1900 if results aren't satisfying.

What % spread would you use for macros?

>Doing SL,
>on a cut,
> added some arm accessories because I was becoming a T Rex, >seeing muscle growth in arms and legs
>still have big stomach that goes down very slowly

Should I add some sort of ab workout to get rid of the gut? I also do a two mile run on off days when my leg doms aren't too bad

>>38885997
Regarding bench, make sure you bring the weight down to your nipples and up from there .

If you let the bar come closer to your head it will work arms and shoulders more. Directly above pec -> more chest
>>38885944
>>38886001
>>38886001

>>38886221
The only way an ab workout helps "get rid of a gut" is that your abs become tighter, so they push your guts inward.

If you mean something like "I'm working out out my abs so it's removing fat from there" that doesn't exist.

So sure add ab work, or don't, it doesn't make a big difference and your compounds are usually enough to have a good core.

>>38886221
Try cardio + Ab work

>>38886227

what if i bring the bar below my nipples directly above the first line of abs?

i'm activating more arms with that? it seems a more comfortable position than directly above my nipples

This girl i have been on a couple of dates with is seeing other guys. We have kissed, been to each other appartments and stuff, but not fucked yet. We are planning our next date.
How should i deal with her seeing other guys? She doesn't know that i know.

>>38886359
I do not honestly know. I just touch my nipples to the bar and go back up, making sure I squeeze my pecs.

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>walk around the neighborhood at a brisk pace
>coincidentally exactly 30 minutes for 1 loop
>measure distance on google map to find speed
>get this on mfp estimator
is walking for exercise a meme? i didn't really feel anything in terms of cardiovascular exertion.

(i normally play some stupid exercise game 3x a week where i'm at 150-180bpm for 2 minutes and then rest for 1, repeat 15x for 30 minutes of exercise time.)

Can I do some curls on rest days? or will that interfere with recovery? I'm so tired after a proper workout...

>>38886567
In terms of cardiovascular health, running and getting your pulse beating is better.
But wether you run 5 miles or walk 5 miles, you will roughly burn the same amount of calories

>>38885747
It should be. You may find you want to include incline dumbbell press at 45 degree angle if the top of yuour chest isn't getting hit enough though.

>>38885944
>>38885997
>>38886020
The reason you aren't feeling bench in your chest is because you're weak. Bench with more volume every week and you'll start to feel it. Make sure you have proper form as well, keep your chest high throughout the movement.

>>38886055
>Bench isn't good for pec development
Fuck off you DYEL trip fagging waste of life and get some experience before answering questions.

Bench press allows you to recruit the largest muscle groups at the front of your torso to move the most weight. Of course it's good for pec development.

>>38886075
Yes, you want to approach a 1RM attempt with as little fatigue as possible. Fatigue will dissipate between 24 and 48 hours depending on muscle group and training history etc

>>38886221
Get rid of the gut by reducing your bf%

You're just too fat to have abs at the moment. It's that simple.

>>38886359
If you keep a decent arch (keep chest high) and back tightness then you should be touching below your nipples, at the bottom of your sternum for the best strength curve.

>>38886567
Walking is shit unless you're a fat fuck. Do something that requires trying.

>>38886575
Too tired to do curls? Why are your biceps that fatigued? If you literally cant do curls then you've probably done enough bicep work to induce hypertrophy.

>>38886369
Fuck her and then raise the issue of being exclusive if that is what you want. Be prepared for her to say she isn't ready. At this point you need to make a choice. Are you willing to make her a priority when you are just as option to her? Be honest with her and yourself.

>>38886634
i bench almost 225, what the fuck constitutes "not weak"

>>38886656
You bench 225 and feel nothing at all in your chest? This is normally something I hear from novices. What's your bench volume and programming?

So ive started getting pain from my outer upper forearms next to my wrists even though theyve been fine for the last 4 months or so i started lifting. Am i developing some kind of carpel tunnel?

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Is it Ok to do dips on the floor using a pull up bar? Pic related. No gym access right now. Beginner.

>>38886709
They aren't the dips usually referred to. But they're better than nothing. You can just do them from a chair though

>>38886688
ive been on 5/3/1 for 2 months now, im on week three of my second cycle
before that i was doing a 5x5 program

Is it possible to do hammer curls with a barbell?

>>38886731
And you never feel anything in your chest? When you are close to failure where do you feel weakness? Do you get a chest pump?

>>38886737

no

>>38886756
why not? cant you just alternate the barbell between each arm?

>>38886729
Thanks. Now I need to work on pull ups. Its really hard to do them right now. I might need to buy some resistance bands. Any other tips to get to a level of doing pull ups? Right now I try and pull up but my chest hurts afterwards (ribs)

Whats the difference between momscience and broscience?
Is there even a difference?

>>38886779
Jump or otherwise assist yourself to the top and slowly lower yourself down. Like really slowly

>>38886756
mostly in my triceps. i always make sure to touch bar to my chest, usually around my nipples, sometimes a bit below, like an inch or so. keep my ass on the bench, shoulders pulled back and kept tight. I grab about a thumb width from the smooth part on the inside of the barbel (5'9" guy here)
my chest hurts a bit after, but mostly my triceps, i usually do pec flys and landmine press later and feel it in my chest a bit

>>38884950
I'm doing a PPLPPLx routine with mostly good results. Would I be shooting myself in the foot if I added light bench press (3x10) on non-push days? Would it help at all?

>>38886779
You can do this>>38886795
Or if you can do 1 or 2 in a row, then just aim to do 35 total
2 reps, then 20 seconds pause, then 2 reps again, rinse and repeat.

Am I supposed to take creatine on rest days, or only on workout days?

I'm 80kgs (175lbs) and started lifting a couple of months ago. I failed a 74kgs (163lbs) squat today, is it normal? Or am I a weak ass pussy

How do I get labs done for blood work in order to see if I have low test/other inhibiting factors on my way to gains? I'm 28, in the US, and have been lifting since I'm 15, but you wouldn't know it from looking at me. I'm getting stronger, but feel like aesthetically spinning my wheels.

Right side of my chest is dragging behind, what are some good exercises I can do to have it catch up?

>>38886942
Go to a private clinic and pay
Or fake low test symptoms to your doc.

>>38886942
Have you tried trying?

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Are these a meme or worth using? Experiencing some wrist pain with heavier lifts now, mostly on my left wrist.

If not, what can I do to alleviate some of the discomfort? I'm pretty sure my form is correct. It's not sharp pain, mostly stiffness and discomfort.

Recently started going to the gym after three years of swotching between laying on the couch or in bed. Because of this, I am very weak, and thus cannot have any extra weight on the bar when I deadlift. The problem here, is that I get a very awkward form when it comes to picking the weight up, because I am tall, aswell as fat. What should I do in order to keep a proper form?

If I lift three days a week and run on the off days, will that affect lift gains?
Or is it pointless?

>>38887087
These are not worth getting, unless you are competing. They will just "mask" your problem and pain. Your form is probably not correct, get someone competent to check it out.
Otherwise just remember that you have to squeeze the bar, as it helps stabilize your wrists. You have to squeeze so hard that your knuckles turn white.

>>38887136
Do deadlifts from boxes, and incorporate pull throughs and perhaps romanian deadlifts untill you are strong and flexible enough to deadlift properly.
Also hold your breath and begin bracing your core before you bend down to pick up the barbell.

So I broke my hand... what exercises can I still do? Because I cant think of any.

What is the correct push-up form so i don't fuck up my rotator cuffs + elbows?

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Can someone please approximate my body fat level? 60kg, 177cm. Thanks.

Are thigh abductor machines a waste of time. Quads are hard but inner tighs are wobbly as fuck.

>>38887347
Around 18%

>>38887348
You need to do adduction to hit the inner thighs, not abduction.

>>38887326
Keep your elbows close to your body

>>38887348
Do bulgarian split squats instead, all the stability work required to do 1 leg squats work the inner thighs much better

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I've had this small black pebble like thing under the skin of my penis for awhile. I even went to the doctors and they had said at the time that it wasn't harmful and will be fine but jus today I noticed it looked a bit bigger or swollen and when added pressure it kinda stung. To my knowledge it looked like it was trying to pop out.

What do? Is it really harmless?

>>38887288
halp

>>38887483
Crunches

>>38887288
>>38887483
Thats because you can't do any, you cant grab a barbell with your hand.
You can do legs and a bit of core work. Prepare to hit t-rex mode.

I've been running for 2 years and have recently got into sprinting shorter distances. I don't sweat enough in my opinion, but I run until my chest gets real tight. Should I stick to longer/slower runs?

>>38885992
i cannot overstate the accuracy of this statement.

>>38885992
What has insecurity to do with anything?

What's the single best calf exercise?

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I have these hips and they get worse when I try to bulk. I always end up stopping my bulk early because my hips get too big and start cutting so I never end up actually making progress. My question is, should I bulk and ride it out or cut cut cut while I'm still only 180lbs?

They look worse in person and they really bother me

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Why does my chest hurt right here , just above where the pec seems to attach to the shoulder, here when im benching?
I've done everything to correct my form as well as additional rotator cuff exercises and stretches to help with shoulder stability. But even after dropping the weight down and working my way back up to where i left off the pain still comes back.

>>38887501
I can't even squat with a bar q.q

>>38887586
Have you tried working out?

does anyone else start to get depressed when they haven't been to the gym for a while? its one of the only things that makes me happy and when i have to miss a day everything just starts to suck.

>>38886848
We don't know your routine so we cannot tell.

Also help what, endurance? Hypertrophy? How much weight are you using, what's the max weight you can bench.

>>38887841
...then you can't do anything.

>>38887586
Bulk you idiot, and if you're doing SS alternate pullups and chinups every workout to grow them lats, that's how you deal with big hips. Also delts, but hopefully you're doing SS or another non-meme beginner's routine and don't need to work them more.

I'm stalling heavily on OHP around 90 lbs. Any advice?

>>38888003
yes

have to train

beats anxiety, beats depression, decreases sleep latency

>>38888381
how are you currently training it and what's your energy balance

>>38888464
I'm doing it 1 or 2 times a week (SS) 3x5. Usually after squats.

Recently my right shoulder has been making a loud cracking/popping noise when I move it in a certain direction. It doesn't hurt at all, but it's annoying me because I feel like I just need a good crack to fix noise.
Should I be concerned or no?
It almost sounds like two bones rubbing against each other.

>>38884950
Every time I do sit ups, my lower back cracks every time I go down. Should I not do them or am I not doing them right?

>>38888003
Yeah, my guess is it's testosterone/cortisol related. Lifting heavy blocks cortisol (stress hormone) and promotes test.

>>38888381
Try doing push presses and then negatives. Pop up on your heels to help get the weight up. Once it's locked at the top, lower it as slowly as you can. Consider switching up your load. If you do 5x5, switch to 4x12 with slightly lower weight and see if your 5x5 improves in three weeks.

>>38888526
well i mean if you're committed to doing SS the only answer i can give is "recover better" aka eat more and sleep more

if you want to make a small change ohp before squatting

if you want to make a big change only squat twice per week and ohp twice per week

>>38888543
as long as there is no pain or discomfort crepitus is not to be concerned about

does nofap mean you can't even edge?

>>38888609
No fap is a meme. Try noporn.

>>38888526
Are you doing your dips and chins? Does your form suck? Are you gaining weight?
Make sure all of these are perfect. If not
Start progressing them in a Texas method manner.
A. 5x5 of 90
B. 1x5 of 95, 5x5 of 80

etc

>>38888737
Also barbell curls and skullcrushers

I've been bulking and lifting for 9 mos, gained a shitton of strength and weight. Is this a good time for an intermediate lifter to start cutting?
Stats in 1rm:
Bench 200
OHP 110
Squat 270
DL 320

>>38888784
What's your bodyweight? As long as your form is good

>>38888797
My scale is pretty garbage, but last I checked I was somewhere at 170 give or take 2 lbs, at 6'0.
I'm 19 and a late bloomer so I still don't have a fully developed man frame so to speak.

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>>38888003
fuck this hits close to home

>>38888825

Cut when you think you're too fat or you think you're big enough under the fluff. 170 isn't exactly big at that height by most standards, but it depends on your goals.

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How exactly should I place my tongue against the roof of my mouth if I want to Mew? Should I apply any pressure or just rest it there?

I'm 5'8" at 150 and skinnyfat. If I eat at maintenance and lift hard will my body recomp easily, or Is it better to gain weight and then lose it in order to build the muscle and then lose the fat?

>>38888849
By most standards I'd assume /fit/'s autistic body dysmorphic standards. I'm just trying to go for perfect otter mode. I feel like I am a bit chubby, maybe I'll cut some bf and lean bulk.

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>>38884950
is 1/2/3/4 for one rep max or full set?

>>38889020

1RM. Saves arguments on what 'for reps' actually means.

Not that it really matters.

>>38888140
I'm trying to work on size. On push days I bench 4x8 at 50kg. I was thinking of doing 3x10 at... 35-40 during pull and leg days

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>one chance at life
>have gyno
FUCK

>>38889041
thanks

Vegetarian here (6' 150lbs). There is almost no way I can consume 150g of protein per day without excessive supplements.

Wake up, oatmeal, maybe 15g (steel cut, peanut butter, soy milk).

Eat lunch outside, 25g if I get a quinoa bowl.

Whey chocolate milkshake, 30g.

Dinner. Maybe another 25g usually.

What else can I do? I can't constantly keep eating

Where can I buy small condoms for my small benis (srs)?

>>38889101
I know that feel bro, you're not the only one. Just keep lifting and losing weight, maybe it will go away or look better, might not be gyno at all. If you're skinny and still have tits on your chest save up that money.

I'm about 24% bf so I still don't know if gyno or just fat moobs desu.

GROOMING QUESTION
what do you guys use to shave your pubic area?
also, do any of you use lotion on their dick and does it get flaky when you don't use it?

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Guys is frankoman db only routine a good one for a begginer or should i just do a whole upper body and lower body
ABXABXX style wich one will give me faster gains https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>38884950
I have sustained an injury to my flexor carpi ulnaris.

And I have also deadlifted for a while and I got this shallow pain feeling, which is now gone since I havent lifted for 1.5 weeks.

I am thinking of going to physiotherapy. Am I doing it rite? I mean I dont need to ask /fit/ probably. But going through the site, they have xrays? How do they detect potential snap city and can they fix this annoy flexor carpi ulnaris in my arm that wont go away?

>>38889427
There are plant based protein shakes. Hemp, soja (not recommended though), tons of different ones.

>>38886797
>I grab about a thumb width from the smooth part on the inside of the barbel

There's your problem. Try widening your grip a bit. Your hands should ideally be near the rings if it's a powerlifting bar. I used to have a similar grip to you and could never feel my chest because of it.

>>38889493
philips personal groomer

The one I have is water resistant, so I use it in the shower to groom myself. Best purchase ever.

>>38885163
OHP kinda hits the lateral and the posterior heads, but you'll need isolation work if you want good shoulders.

>>38889875
will do anon, thanks

What sort of calisthenics excercises can I do to target my arms/chests/shoulders? I used to be following the bodyweight666 progressions so I had everything covered, but now I don't even have enough time in the day for those, so I just want to get a few sets in whenever possible

>>38889873
But do you think I should fill up the deficit with just shakes?

>>38889995
why not, protein is protein.

>>38889995
>http://scoobysworkshop.com/vegetarianism/

About 2 months into ss and my bench has stalled, I'm sure part of it is sleep and diet related, but I've started eating a lot more and nothing changed. Should I deload 10-15% or try 5/3/1? Any other suggestions, I can easily do 1pl8 for reps but as soon as I try to go 155 i fail on the 4th or 5th rep

I need some kind of bulking snack that I can make myself (or buy if is not too expensive, protein bars are) and put in a messenger bag for six hours without it spoiling or going bad. Any suggestions?

Does 1/2/3/4 mean 1pl8/2pl8 etc, or is it 1x bodyweight/2x bodyweight etc?

>>38890262
It refers to plates on each side

>>38890273
Great! Bodyweight did seem like way too much.

>>38886772
why not just use a dumbell?

h2 properly bulk?
I've been 135lbs since freshman year of hs, 22 now.

>>38889995
If you're not willing to eat more then yes

>>38890486
Eat more. Eat until you can't eat any more. Don't just eat until you are no longer hungry. Snack all the time. Eat something every 2 hours. Lift heavy. Drink milk.

Whats the best drug/steroid to increase my height?

>>38890533
Fuuuggg I'm gonna go broke. Any good guides or links to high calorie food guide?

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>>38884950

I can build big lats, chest etc but my arms never seem to grow. They're always skinny compared to my brick shaped torso. They're big when I flex but not when I leave them hanging.

Here's a shitty picture of me in bad lighting showing my brick torso. What can I do to make my arms largen in proporion to my torso

>do compound lifts at private gym
>few hours later do rest of workout at private apt building gym
Is this a bad idea
Will the multiple hour gal between workouts affect my gains at all

>>38890538
Drugs dont work for that, you gotta do the height exercises if you wanna get taller

>>38887566
Calf raises

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>>38890555
Same problem, here I'm trying to out angle it but you can see that my biceps with bad attachment points are lagging and my triceps are flat.

>>38890538
once your growth plates have closed it's too late for you (read: it's too late for you unless you're underage v&d). if you really need an extra inch because your legs are uneven in length, they can do surgery where they break your leg, put in screws, and excruciatingly painfully stretch out the leg as it heals back with the screws.

>>38890712
kek

>>38884950
What's the best dick exercise for dick gainz?

Is this PPL routine good?
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

>>38885997
>is my grip just too narrow?
Sounds like it. They don't call the thin smooth stripes "pinky rings" for nothing. Should watch the whole video, but link goes to the hand placement chapter:
https://youtu.be/BYKScL2sgCs?t=265

>>38889972
PAUSE YOUR BENCH

>>38886221
Read the sticky.

So what exactly is whey and creatine for?
If you're fat (and in the process of losing weight) is taking any of those a good idea?

>>38886794
Momscience are memes from 1985 and before. Broscience are memes from 1985-2010.

>>38886888
5g every day til you die

>>38886910
Depends if you are eating/sleeping/resting enough..

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>>38884950
Just drink some alcohol and that should do you fine in the courage department.

>>38887436
Sebaceous cyst? Post pics and vids of it and you popping it. Or hot compresses as hot and often as you can.

Im not gay but im 99% sure that fit is turning me gay. I never thought about fucking traps and all that jazz but lurking on 4chan has definitely caused me to regress a little hetero-wise. Is anyone else like this or did I fall for the /fit/ turned me gay meme?

>>38888381
https://youtu.be/PjbSXItiMkI

>>38888985
>recomp
>easily

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>>38889493
Use a clipper with 1/4" guard all over, then a Mangroomer on back, sack & crack.

Hey /fit/ I am moving to the US soon and I'm getting an apartment. I am thinking of making a home gym there. Where do I start? From reading a few threads in the past I know it is best to get used parts but what should I watch out for?

>>38890061
Rest/eat more. Deload 10%. Smaller increments.

>>38891076
Niggers.

girl at the gym always smiling at me we have small talk when we see each other. But I never got over being a bit shy should i just go for her?

>>38891233
No

who's that big fella people always post pictures of with him holding the dog?

>>38884950
When is the best time to do hip thrust? Leg day? Back day?

Is this exercise help me improve my fucking girls skill? Like make them moan and all that shit?

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>>38890746

I have the same insertion points as you, it's strange I can build a decent V-taper and my arms are big when flexed but when I walk around in a shirt I look like I'm anorexic

>>38891393
>guy with big puffy nipples

>>38886027
because your anterior delts are weak and are nearly as important to benching as pecs

First time doing a proper clean bulk, obviously read the sticky and I used scoobys calc but want to double check the numbers by you guys since it seems a bit off. My stats atm are 160 pounds, 5'11 which is around 3k TDEE give or take

he says
>23% protein (190g)
>43% carbs (300g)
>33% fat (121g)

How does this look? It'd have me eating around 3270 calories a day, most meals would look something like
>ground turkey/chicken
>2 cups broccoli
>rice
>olive oil

My first time using the meal creator with the macros built in, pretty fancy but just wanted to make sure good ol' scoobs wasn't pulling a fast one on me. Sorry for long post

So if I have a skinny fat build will building enough fat and muscle together spread it out more evenly?

I am scared to builk too heavily and gain just fat but I've also just finally started gaining weight with this diet.

>>38889427
>What else can I do? I can't constantly keep eating
never going to make it
Gallon of soy milk a day? tofu, nuts, tempeh, seitan

What are some good accessories for Stronglifts
i'd rather avoid going full T-rex mode, done dumbell flies and cable stuff a couple times, as well as preacher curls but havent settled into anything as i dont really know what is a good idea or not

>>38891476
chin/pull ups, dips and higher reps(6-15) of lower weight(50-70%) rows, bench, ohp,

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>>38891367

>>38891565
FUCK.

But answer my question, anon.

>>38891476
chins/dips

http://stronglifts.com/stronglifts-5x5-assistance-exercises-pullups-pushups/

Why do I feel more muscle tightness (the good kind) when I do more reps at lower weight?

Doing bent over rows, how strict should I be? Should there be zero leg/hip movement or as long as I'm moving the weight all the way up and down in a controlled manner I'm good?

how often should an intermediate lifter have rest weeks?

>>38891764
Assuming you mean Pendlay rows, let's put it this way: it's an upper back exercise, not leg or hip.

>>38891401

They're puffy but they're not gyno tier

>>38891764
absolutely zero leg/hip movement usually means you're not using a challenging weight. Excessive leg/hip movement usually means you're not doing the exercise right.

"Excessive" is something that you sort of have to figure out as you go, though. That's one of the reasons I personally don't like Stronglifts - barbell rows are an exercise that it's incredibly easy to cheat on, and it's very difficult to say what's too much cheating for a beginner lifter.

Does Alkaline water affect the size or taste of my cum or anything?

>>38891769
none

>>38884950
what PPL routine should i switch to after 4 months of doing reg parks 5x5 ? i think ive built a solid enough base for strength and im ready to start actually building.. i also was cutting while on reg parks, so my lifts should go up since i just started my bulk a week ago.

What's the best way to work your posterior delts?

It's rows isn't it? I hate rows.

Anyone have irrational gym fears?

I always think at the lockout of my deadlift were gonna be hit by an earthquake and the shaking ground will make me slip a disc.

What are some intense workout programs for beginners who have too much free time?

t. feeling like SS isn't giving enough and wants to stay at the gym for hours so I don't have to go home and be miserable

Is my sodium intake causing weight fluctuations and bloating ? I haven't changed my calorie intake yet I have like 3-4kg swings from a day to another, I do eat a lot of salt and don't sweat a lot (except at night, weird)

>>38891966
face-pulls, bent-over dumbell flyes

When I rub upwards from the bottom part of my shin to the middle area, it forms a little bubble when I get further up and there's a little bit of pain.

Is this shin splints or something else entirely? My other shin is completely fine and doesn't make a bubble under the skin.

Trying to cut and im at the same weight for about a week.
How much longer should I go before I go to a higher deficit?

>>38890539
>http://www.google.com
you are welcome

>>38884950
Two things:
1) Why is tinned food demonised? What's bad about it/supposed to be bad about it?
2) What's the deal with E-numbers?

>>38884950
Are pushups aimed only on the chest? What other areas of the body get worked while doing a pushup?

What does the belt do for lifting?

>>38892964
It helps with the valsalva maneuver and helps stabilizes your core.

>>38892356
Just add accessory exercises. Curls, dips, pull ups are the obvious ones. Do a bunch of cardio as well to increase your work capacity.

When you're a beginner it's your recovery which is more important than your time in the gym really. Since you're pretty much going to be getting plenty of volume to stimulate growth the limiting factor is going to be your recovery periods.

Spend time reading about physiology and strength programming as well if you have loads of spare time.

Is it okay to only eat 1 meal a day, if you get the nutrients and calories that you need? Not starving btw, according to the wiki, is okay.

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>>38892593
How do you weight yourself and track your weight?

I'd recommend a 5 day moving average to judge how well your deficit is doing. You might benefit from a refeed too.

>>38892746
Tinned food demonisation seems to stem from the idea that all processed food is bad. In reality it shouldn't be something worth considering since most 'bad' stuff about food comes from terrible eating habits and general diets. Micromanaging what packaging your food comes in is missing the wood for the trees.

E-numbers are just additives permitted by the EU. They are used for things like adding colour to food, as preservatives, acidity regulators, flavour enhancers etc.

>>38892897
Triceps, anterior deltoid. The extent to which these are all worked varies with the stance you do push ups with.

>>38892964
It gives you something to brace your core against and helps maintain tightness.

>>38893116
It's not optimal but it isn't going to kill you.

If I'm going to do the SS, what is the best alternative for pull ups, I don't wanna join a gym yet.

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>>38893211
You're not a member yet have equipment that lets you do everything except pullups?

I'm confused

I'm doing SL and I'm getting to the point where I'm squatting and deadlifting more than my bodyweight. Also the reps for those exercises are getting real tough to pull off, but no failures yet. However I'm getting really concerned about getting a hernia or something since I'm lifting more than my bodyweight now and I really have to push out last reps? Should I be worried about that shit?

>>38893290
switch to greyskull before you snap your shit up

>>38893211
????

>>38893290
Bodyweight is still baby weight. If your form is good you'll be fine, stop looking for excuses to try less hard.

>>38893314
SL is a good routine for beginners but your doing the volume day for TM 3 times a week

Very fussy ester. Can I take super greens and just eat what I want within a calorie limit on top of that? I get my vitamins and I eat shit like chicken salad or a burger as long as it's under say 1600 calories to lose?

>>38893250
I have the basic equipment for that, a bar and a few sets of weight, but my landlord said no to installing a bar on the walls. I don't wanna join a gym yet because I've started doing things this week, just walking so far to build a little stamina, going to start SS monday.

>>38893327
And? 5x5 should not be a problem at 1xbw unless you're enormously fat. But at that point you probably have bigger problems.

5x5 for most novices should be okay up to 2 plate squat for most novices on a modest bulk

>>38893392
Get one of the pull up bars that loops over a door frame. If it leaves a small mark on the door frame you can remove it with a pencil eraser

>>38893392
Weld yourself a power rack.

Been on a bro-split for ~4 years now,but i haven't seen any increases in strength.Will switching to a strength based program now get me strength gains or is it just a newcomer thing?
80kg Squat
100kg DL
60kg bench
35kg OHP@5ft9 155lbs

My second week of working out - My doms are very light this time, as expected... Can I work out again if they feel just very slightly sore or do I wait until I feel absolutely no sore sensation?

Basically, it's been 2 days since I did upper body, can I hit those muscles again?

>>38893406
>>38893413
Thank for the replies guys, I think I'm going to build a power rack.

>>38884950
How long does the body store protein?
Or to ask what I really want to know, does it matter what I eat the the day BEFORE working out?

>>38893427
>4 years
>girl weight lifts
>not sure if strength program will increase strength
I'd find a new hobby anon, this one isn't for you

>>38884950
Does your caloric intake increase drastically as you put on more muscle?
>start out as 130 lb skelly
>bulk on 3500 kcal
>now weigh 170
>maintain my weight at 3600 kcal
Now i'm eating 4000 kcal / day and slowllyyy gainijg weight. Does that make sense?

I'm 6'0 and 31 yo

Posted this in plg but i think im getting downed out by tripfags


I'm getting back into lifting, been a few years so i am going every other day doing bench, ohp, bbrow, squat, 5x5 and dl 5x1. Should i keep doing this until i stop making linear progression and then go into a more detailed push/pull?

Secondly i have a question about bbrow form. From what i remember you are supposed to keep your back flat when bent over the bar and just row. I've seen people do other variants of this is one better than the other?

>>38893447
If you've had 36 hours rest then work them again. Soreness isn't a useful indicator of anything in new lifters.

>>38893427
If you can't increase your strength from that level then you should probably see a doctor because something is seriously wrong with you. Literally any program with basic linear progression will help you.

>>38893479
Could a lack of protein cause this?I'm vegetarian and have used whey only once for ~2 months.

>>38893496
Why don't you track your protein and see how many grams you are getting.

>>38893462
Sorry to disappoint senpai.

>>38893474
I don't see a benefit in not getting on the program you want now. You are hitting all the big lifts, linear progression may not stop for a long time. If you think that is a well rounded program, then stay on it.

And I think the regular flat back barbell rows are the best.

>>38893513
Isn't there any way to work around it?It's below 100g.

>>38893537
Alright thanks, i was planning to stick to this until i stopped getting such bad doms which was about a week into it. I will probably just switch into a new program for next session or the one after.

>>38893479
If I'm on steroids, how many hours do I need to rest them?

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>>38893496
Maybe, although with lifts that low you are probably generally undernourished if it's your diet that is the limiting factor.

You more than likely just have a rubbish program and need to try harder.

>>38893546
Yeah, eat more.

>>38893546
Work around what? If you are anywhere close to 100 your protein would be fine.

The best explanation for your shit is shit lifts, shit effort, and shit motivation. No matter what routine you pick you have to progress, and to progress you have to push yourself. You can't just go in grab a couple 5lbers and bust a couple nuts. You have to be uncomfortable every once in awhile, go hard. Not impressed anon you should do better

>>38893584
No idea. I know very little about steroids.

Although if you're a new lifter and using steroids then you're a fucking moron.

>>38893584
Sounds like you hoped on the cycle way to early brah. Not going to make it

This probably sounds retarde but for push and pull routines do you just split up exercises based in if you are doing a push or pull?
For example would
Bench, ohp, squat be on my push days
Rows DL be on my pull

>>38893612
no, I'm gonna make it. Starting my cycle next week.

Can I replace oats with grits? Are grits as good as oats, nutritionally? Assuming I don't put all sorts of stupid shit into the grits like a metric fuckton of butter or cheese

Couple questions.
Should I do ab work every gym day(I go 5 days a week)? Should I alternate order with flat and incline bench? I find it hard to progress on incline because I'm doing flat first(also should I do 3x5 or 3x8-10 on incline).

Can anyone recommend a good dumbell upper body workout routine?

>>38884950
5'6" 116 female
I want to donate blood but lower limit is 121-122. Kinda skinnyfat so eating to get fatter is not an option. How long would it take to build 5 lbs of muscle mass, provided I work out and eat properly?

>>38894209
I'm not sure what newb gains are like with women (different hormone profiles and stuff) but I'd guess between 6 and 12 weeks.

Anyone have some good tips or routines for workin out at home without equipment?

How can I know how much to include in one workout?
My last exercise is always the one that lags behind and by the end of my workouts I get light headed

>>38894484
Follow a program
Eat more
Do more cardio because it sounds like your work capacity is terrible

>>38894527
thanks friend

Plan on doing Smolov Jr for my front squat. How much extra volume do i need to do to maintain my other lifts?

>>38894431
Honestly for simplicity, reddit's bodyweightfitness group has a solid enough beginners routine. I'd check that.

My main goal when I started exercising was just to lose weight, and I managed to go from 201 to 133 in the past year and a half. But now that I'm lean, I want to start putting on some muscle. Is there a way to gain muscle without having to bring my weight up too much? I've been doing 3 hours of moderate jump - rope a day to maintain the weight. 5'7 and I eat around 1600~1800 calories a day. Should I lower the cardio amount and start lifting a bit? Any advice would be appreciated.

Are squats meant to be an explosive exercise or should I go slow and steady?

If i have previous weight lifting experience can i take SL 5x5 and do all 5 workouts every other day and make better progression? It doesn't feel like too much so far.

so i've been doing SS for a few weeks now and I've never really thought of if im doing my exercises properly.

I'm autistic as fuck and i'm sure people people probably laugh at my poor form if i have it but how do I make sure I'm following proper technique?

>>38894617
You're going to gain weight as you gain muscle since it has a non zero weight.

Just keep an eye on your bf% and don't let it climb above 17% or so.

>>38894678
You should rise as fast as you can while maintaining form. Don't jerk yourself up though, it should be controlled.

>>38894724
You aren't lifting heavy enough if that's the case. Increase the weight until it challenges you.

>>38894783
Film yourself lifting and compare it to good form. Lift in front of a mirror.

>>38894805
my school gym has a mirror and I look at myself and I think it looks right to me? but IDK really

I also look at the people around me and how they do their lifts and I try and mimic them a little bit

how the fuck am i going to film myself though

>>38894835
Phone camera?

>>38894892
while I'm lifting? should i just sit my phone on the ground or something and press record

>>38894908
Yeah. Or ask someone to film it because you're not sure about your form.

>>38884950

im still awkward as fuck but i definately dont miss my awkward highschool days

Hey guys, i'm a 20y/o with TDEE of around 2600-2700, and weigh around 73kg or 160lb.

If i want to bulk at 3500 calories a day, would a 20p/20f/60c be a decent macro ratio? I would still get 150g of protein a day.

How fast are you guys making progress while cutting? My cut limit is 1760 calories and my lifts are barely going up 5 pounds per two weeks.

>>38894948
Looks good to me

>>38895037
Progress when cutting is basically non existent. It's really tough balancing muscle growth and fat reduction.

>>38895037
Expect either very slow increases, inability to increase, or even some decease to your numbers while on a cut. Body doesn't like having to spend energy improving its ability to move weight when it's not getting enough energy from your diet.

If I go too heavy on seated calf raises and started to feel an acute pressure around the metatarsal area, should I go lighter? Am I risking injury if I don't?

>>38895081
Potentially getting compression of tissues underneath it, which may place you at risk of injury. It may just be that under heavy load your foot mechanics break down somewhat.

I'd ease off a bit, do some higher volume at a lower weight, check your feet, and then try it again. Do you get the same issue with standing raises?

>>38895066
Damn, that sucks, I'm already weak as hell, I was hoping to get some muscle.

>>38895054
Damn, thanks

are bitumen bb bad? should I get something better?

Okay, so I'm fat and pretty weak (233 lbs, 215 diddy, 180 squat). I'm currently eating 1800 kcals/day and and following SS, and I've been doing that for a month. Also aiming to get 180g protein a day. My weight loss has stalled and I'm pretty visibly fat. Here's my question:

I want to get strong but I also want to lose weight. How badly would I fuck myself over if I added moderate cardio on my off days? Have any other fatties been successful with strength training on a deficit?

>>38895137
I haven't yet.

>>38895320
You're fat so losing weight should be your priority.

>>38895354
So does that mean I should lift but not stress about making progress on the lifts?

>>38895365
Pretty much.
Pay more attention to the scale. Track a 5 day moving average of your weight loss.

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I want to get strong but i want moderately decent aesthetics atleast.
Which greyskull variant will help me do this?

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How do I slav squat? I can't keep my feet flat, I can only squat on my toes

How do I last longer in sex? I stopped masturbsting and watching porn for a couple of months now. I've only ever had sex with one girl and shes my gf. I usually last like 5 mins. Maybe more if I cum before sex. The only times I last more than 15 mins were when I fapped beforehand, and she succed me off so I was all out of sperm for, but theb I couldnt even come and my dick became numb.

I basically suck at sex, give me tips

>>38895401
Any of them.

Being aesthetic is about have sufficient muscle mass and low bf.

>>38895415
practice

>>38895418
>fell for the nofap meme

Jerk off as much as you want and use a tighter grip. I've jerked off like 4+ times a day since I was a kid and that experience has made me good at sex. What's next, you're gonna stop using your arms and wonder why you can't lift very much?

>>38895415
If you're anything like me, you're squatting with your knees way out in front of your feet.

The advice I've been given is to sit back as you would if you were going to sit down with your back as straight and upright as it can be. You most likely won't be able to hold it long without losing balance and falling on your ass at first, but after a time of doing this you'll gradually gain the ability to squat flat foot.

>>38895415
>mobility WOD sticky

what kind of gains can i expect from 5/3/1?
I remember seeing somewhere about 10 pounds a week on squat and deadlift, and round 5 a week on bench and OHP, is this true?
im at 260 squat 160 bench 105 ohp and 250 deads if that matters
also, im trying to bulk. my tdee is 2800, and im aiming for around 3500-4000 a day, how much weight can i expect to add every week?

evens I go to the gym
odds I skip cause vacation is ending and I gotta enjoy video games masturbating while it lasts

how do i into low bar squat?

>>38895701
fuck yea

Is it true that one or just a few cheat days won't cause any fat storage?

I've hit my goal weight but my bf% is still too high, is low intensity cardio enough to keep my gains but burn fat?

If I consume a 500ml tub of Greek yoghurt a day will I get kidney stones? If I drink enough fluids can I mitigate the risk?

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I'm doing Reg Parks beginner 5x5 with some accessory lifts.

I know rest is important but is there anything I could do on the rest days? I get pretty bored coming home with nothing to lift

Trying to get on a 1,200 cal diet,I need to lose 8 kilos to join the Army.

161 cm currently 88kg.
>Was 94kg before starting gym
>Went down to 84kg made good gains
>Girlfriend threw a shit fit, she doesn't want me fit because I'd 'leave her'
>Broke up with her a month later, a month of her junk food cooking

My biggest problem is my gym is 6km there and back, no transport. My knees get sore. I assume because I'm classed as obese.


I know Veg and meat are low in calories, but meat is very expensive and veggies don't taste that great on their own.

Please advise

>>38895680
How hard are you willing to try?

>>38894209
>weight limit to donate blood for healthy adults
REEEEE

>>38896146
pretty hard, ive been on the program for a while and I always try to push to failure in the last set, always try to push to failure and move up in weight on auxiliary work and make sure to hit diet goals every day.
so i guess as hard as i can with my schedule, i work about 40 hours a week and im taking an overload of credits to but i make sure i have at least an hour and a half everyday to workout, usually closer to 2

Is it possible to get asthetic without hitting 1/2/3/4

>>38896228
Muscular failure or technical failure? Because if its the former you are doing it wrong

>>38895401
>>38895423
Whats a good routine for abs/obliques?

I need them obliques cuz i want to evolve from Wide hip mode to fridge mode.

Do sumo deadlifts hit the lower back?

>>38896262
no
>>38896431
yes

I want to split my full body daily routine (squat var, press var, hams acc, upper back acc) into two session (morning/night), any suggestions?

I have a budget of £180 for a good incline bench with at least 2"x3" steel supports. Must have a 300kg load capacity at LEAST.

I'm from the uk

Any suggestions on where to look?

If I eat 150g of protein in one meal, will i gain all of it or is the protein absorption limit a meme?

>>38893427
>bro-split for ~4 years
>weights I hit around 10 weeks of SL
This is why beginners are supposed to do beginners' LP programs. Let this be a lesson to everyone who thinks they're special.

Silly question here. I need to be 34 inches tall sitting down. I am around 33.7. If I do mad glutes exercises, can I get that third of an inch sitting height?

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To strengthen my hip abductors, should I be closing my legs against the weight, or spreading them?

>>38893466
Your total mass dictates your BMR. Each pound of additional muscle mass burns about 6 more kcals/day.

Quark (dairy product)
Eggs
Rice
Lentils
Olive oil
Frozen vegs
Is this diet ok nutrition wise?
It has all the macros i need but will i be lacking something important?
Had to cut meat because im broke, will buy it if i find good discounts.

>>38896292
What do you mean?

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>>38894209
Strange. Where are you? Picture related from the US Red Cross site.

>jog two miles regularly
>can't bike one

What am I doing wrong?

>>38896581
Studies suggest the optimum intake is 20-70g every 3 hours or so

>>38897014
Learn to ride a bike

>>38884950
I'm planning on joining the Air force soon, question is
Is all the running i'm doing legit killing my gains?
Because i'm running a lot, but I'm also kinda skinny, so I need to gain some weight and muscle mass
Am I in a catch-22, run a lot and be a stick, or be good at pushups, but can't run worth shit?

>>38897014
>can't bike a mile
get something that isn't a bmx bike that has your ass dragging along the ground

>>38897014
What the fuck? I can barely run 1.5 miles but I can easily ride 15 miles on a bike.

>>38896048

Cardio.

>>38897014
>What am I doing wrong?
Riding a bike apparently.

>>38896848
Canned tuna is cheap as fuck. And practically no calories for what you get. (The stuff I get is 140 calories and 30g of protein per can) if you're worried about mercury, you can try salmon for only a little bit more. Although I don't like how it comes with skin and bones in the can.

>>38897165
I don't think I have a box bike, I picked it up for 20 buck to try a new form of cardio, but after about a half mile my legs feel like I have been doing wall sits for 5 minuets.

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Is my upper body disparity too much?

Bench: 225x5 255X1 PR
Deadlift: 350x5 (Havent been deadlifting for about 4 weeks taking some weight off prior to stopping was 365x5 belt/strap) 410x1 PR
>Squat 295x5 340x1 PR
>Front Squat 225x6-8 265x1 PR
>OHP 135x5 155x1 PR

I'm doing strength again but was doing a 4 day upper body split 1 day legs hypertrophy to get chest/back with proportionate leg look.

Doing P P L rotation now

Should I be squatting more? I should hit 300 or 305 for 5x5 or 5x4 tomorrow if I didnt fuck up this week. I was hitting 3pl8 for 3-4 before but I'm top heavier now and I can feel the distribution change.

>>38897828
p-pic related?

>>38897808
Post bike and ideally you on it. Do you know how a bike is supposed to fit you? Tell me your leg is practically straight at the bottom of the pedal stroke at least.

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>>38885963

1.5g of protein per lb of lean muscle during a cut to maintain or increase strength and musculature while losing fat though.

0.8 while bulking or cutting for gains* also isnt that maximum efficient protein synthesis levels if not on steroids? rip liver

*gains are subjective to efficiency of lifter program and intensity of workout. gains are no longer copyrighted and subject to change at any time. it is illegal to falsify or process gains via steroid or inteamuscular injection use. all gains permitted can and will be seized upon 1 weeks rest and forward compounded

>>38898002
>1.5g of protein per lb of lean muscle during a cut to maintain or increase strength and musculature while losing fat though.
source on that?

what's a good bf% to cut down to before i start bulking?

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>>38897875

Can't get me on it and take a picture, but seat is roughly at dick height for reference. Legs were no where near straight when all the way down.

>>38896048
stretching and cardio

So I wanna stop stronglifts because everywhere i've read says that pendlay rows are shitty for hypertrophy and better for explosive strength (for oly lifters/strength athletes), something that is not a concern of mine, I'd rather implement an exercise that maximises hypertrophy instead (regular yates rows?) I've been on it for about a month and a half and strength gains are increasing just fine (on a caloric surplus), but I'd like to switch to a more hypertrophy oriented routine, I'm thinking either ICF 5x5 (I know, Blaha is crazy etc but I don't really care) or a modified SS? If someone could give me a routine that includes a bit more accessory work but retains the base beginner program template (squat - bench - row/squat - ohp - deadlift) that would be much appreciated.

>>38893152
>Tinned food demonisation seems to stem from the idea that all processed food is bad.
>all processed food is bad.
Wait, you're telling me that's false?

Ok, explain it to me like I'm 12. What is wrong in general with processed food? And what is not wrong with the processed food that isn't bad for you? And how can I tell the difference?

Incidentally, this is my biggest problem with our sticky, it doesn't teach you enough about comparing/rating foods.

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>>38898083

>>38898121
Step one: raise the seat.

https://www.rei.com/learn/expert-advice/bike-fit.html

>>38898297
>have a little question that could probably easily be answered
>don't make a new thread
>instead ask my question in a thread made explicitly for small questions that can generally be answered easily
>receive a glorified "fak u" in reply
t-thanks

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>>38898319
>apparently new to board
>board has sticky
>should I read it?
>nah, I'll make someone else do work to answer my question
>asks a question that gets asked many, many times in each one of these and many, many other threads
>in fact, it gets asked so much, it's IN THE FUCKING STICKY

>>38898345
>might just be common knowledge for regulars of this board
>lmao here read this 10k word doc

>>38898410
>I won't read the sticky because I'm lazy

f u c k o f f
u
c
k

o
f
f

>>38898456
wow rude

>>38896655
pls respond

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>>38898460
>rude
>implying it's not rude to waste people's time and effort to ask a basic question that the board thought was sufficiently fundamental and important enough for everyone to know that they PUT IT IN THE FUCKING STICKY

>>38898410
>implying the proper response to being told to read the sticky isn't
>"oh shit, I'm a moron. my bad. lemmie read the sticky and then ask about what I don't understand about it."

>>38898194
Processed food isn't necessarily bad. It gets a bad reputation. Some processed food however has shitty macros and is bulked up with flavour enhancers and salt.

There are much bigger problems with the sticky to be honest.

>>38898410
Oh god forbid you might have to put some effort in and learn something independently. Please fuck off.

>>38898604
I think the biggest issue with processed food is it's usually way more expensive than a home-cooked meal.

For example, you could buy a salad from Wendy's with chicken for $6 but you could buy 5 pounds of chicken from the store for $20 and some bagged salads for like $3 a bag and be set for weeks. Cost is like $2.50 in comparison.

How do you think MFP could be improved? I'm trying to make a fitness app for a project and just want to know some features people wished were on it.

>>38898873
It does everything I need it to do, I don't think I'd migrate unless it was a 100% better app.

>>38898873
>>38898985
free everything premium can fuck right off not paying benjamins to count me fuckin macros mate

Which lifts hit leg muscles that squats can't?

>>38899026
>leg muscles that squats can't hit
no such thing

>>38899148
Seriously? You're saying there's literally no functional reason for doing leg isolation exercises if you're already doing squats?

>>38899212
Thats not what i said

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>usually able to do 135lbs for OHP
>45lb bar and one plate on each side
>load up 115lbs on a 15 lb bar for a total of 130lbs
>can't even clean it onto my chest
what the fuck is this shit, it's 5lbs lighter, how is it possible that I can't even lift it up to my chest let alone OHP with it

Currently bulking, I have tried to recalculate my diet since I'm heavier now but every calculator has different results... How can I tell which one is correct? How much activity should I put if I lift 1 and half/2 hours three times every week?

>>38899284
They're all guesses. The only way to truly know is to track calories and weight over time and titrate to effect. And put sedentary. 15 minutes of active heavy lifting burns about 100 calories. Repeat: 15 minutes of actual time spent actively lifting.