QTDDTOT

If I want to do GOMAD, could I instead drink half & half or heavy cream, so that I don't have to chug so much volume? Are the macros not pretty much the same?

New gym-goer here. Should i use the machines and lift weights, or just lift weights? Will the machines even help get gains?

been doing stronglifts for a few months and want to put together a home gym are bumper plates going to be really beneficial down the line for any important exercises or can i buy metal weights from craigslist and be ok?

>>38949410
I read that machines inhibit stabilizer gains. not sure what it means but sounds important.

>>38949410
Start with free weights to build functional strength you dont need to be using machines for anything until you are relatively built and want to begin training particular lagging muscles

>>38949013
you can drink whatever the fuck you want, odds are you arent going to get through a gallon per day anyway so drink whatever you can manage without shitting your guts out that gets protein and calories in you

>>38950254
why are you responding to threads when you dont know what youre talking about

>>38950243
bls respond

>>38949013
Do you have no idea what cream or half and half is? No it isn't a replacement.

I've been doing ICF for 6 weeks now, and I've actually gained weight. Started at 144kg and am now 145kg. I have slipped and eaten shit quite often. Realised I'm actually addicted to junk food so at least now I can work on it instead of being in denial.

Should I carry on with ICF 5x5, or drop to ICF 3x5 and introduce more cardio OR should I switch to a new plan for cutting? If so, any recommendations would be appreciated.

>>38950331
Gaining and losing weight is only about calories. Exercise increases the number of calories you can eat and lose weight. It doesnt matter all that much what program you are doing if your goal is to lose weight. Deal with your diet, which is always 70% of the battle, and worry less about what program you're doing, but it honestly doesn't matter.

>>38950365
Thanks, anon

If my abs are nonvisible relaxed but clearly and individually defined when flexing, what's a good estimate for my bf?

>>38948657
uhm, how do you go about cheat meals or cheat days during a cut.

I'm about 10kgs off my goal weight and am steadily losing about 1kg a week so it'll probably take a while to get to my goal but I'm wondering how I'm meant to do cheat meals or cheat days. Could someone explain in detail?

>>38951800
10-16

I have the time to workout 24/7 if I feel like it

What's the best routine for me assuming I'm a beginner?
Feels like SS is a good routine but like I could be getting more work done if I had some more extensive routine.

Is nofap a meme or does it legitimately affect gains?
Can you just watch porn without touching your dick instead?

>>38951930
This is what my routine currently looks like, I guess it's not the original SS since I'm not doing cleans

A
Squat 3x5
Military press 3x5
Chin-ups 3x5

B
Squat 3x5
Deadlift 3x5
Bench 3x5

Wondering if I should change chin-ups to 3 sets till failure, and add some more additional exercises?
I usually do dumbbell curls after finishing the regular routine for the day.

will doing deadlifts fuck up my back further if I have massive hyperlordosis?

What does 1pl8 or 2/3/4 mean?

How close should my feet be when deadlifting?

>>38951971
Chinups to failure is a good idea. I prefer them to weighted chinups personally because I think it's more important to have decent work capacity for pulls than raw strength.

>>38952138
Anything else I could add?
I have all the time in the world to spend at the gym.

>>38952153
How's your recovery at the moment?

The primary limiting factor for you as a beginner is going to be recovery and perhaps work capacity. Spending more time in the gym and doing more won't be beneficial if you're doing more work than you can recover from.

>>38952080
Plates loaded on each side of the bar

>>38952153
How about

A
Squat 3x5
Military press 3x5
Chin-ups to failure
Dumbbell curls 3x12
Dips to failure

B

Squat 3x5
Deadlift 3x5
Bench 3x5
Pushups 5x25 & 1 to failure

Would this bodyweight shit even help?
t. new at lifting

I'd also like to do Bulgarian split squats at both workouts to fix my bad back but I don't know how to do them properly and don't want to look like an idiot :DD how do I know if I'm doing them properly?

>>38952170
I think I recover OK but I'm not very experienced, I've only been going halfway with my squats since I started because a friend adviced me not to go all the way down due to my form getting worse when I do that, guess I got too used to doing that so now my recovery after squatting isn't what it could be, but last time I went to the gym I did proper squatting without realizing it and now my quads/hamstrings/glutes have been sore for 2 days.

Any tips on recovering?

>>38952201
Squat to depth otherwise you aren't loading your hamstrings and you put all the strain on your knees. Your friend is retarded and probably weak as fuck so don't listen to his stupid advice.

Squat to depth, film it, see where you're going wrong and fix it.

Soreness isn't an indicator of anything except doing something new.

Sleep well, eat well, don't be stressed are the holy trinity for recovery.

>>38952181
Ye but hub much kg is 1pl

>>38952247
~20kg or ~45lbs

They vary a bit because most gyms don't bother buying calibrated weights

>>38952220
The guy who adviced me to do so was actually in charge of the gym where I used to workout and is built as fuck, but yeah I don't know if he was the best coach or he should have adviced me on how to fix my form instead.

I'll ask somebody at my current gym if they can check my form while squatting and see if my back is fucked when going to deep, when I did it last time my lower back hurt as hell.

What do you think about those additional exercises though?

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How can i modify this /fit/s GSLP for 6 days a week? I don't just want to do ABCABCx because squatting 4 times a week sounds like death

>>38952288
dips are more useful than press ups.

May as well do curls after every workout, tricep pushdowns are worth adding as well.

Watch some videos about squatting and the cues you should use. Most people can't brace their back and core properly and don't sit into the squat. You'll see what I mean after watching a few videos.

>>38952298
Squatting 4 days a week will get you really fucking good at squatting. Do 2 lower intensity days for squats. I'm a masochist and like paused front squats personally.

Does Rich Piana claim he's natty?

full body routine. should i do leg curls if im doing rdl that day?

I convinced my gf to do SS with no modifications or additions. What am I in for?

>>38952308
Alright thanks for all the help with that, I appreciate it.

Should I get supplements or anything by the way? I got free "Active whey gainer" off a neighbour but I don't use it as I'm not bulking.
A fairly fit friend recommended that if I should get supplements I should use amino acid protein stuff but I have no clue about supplements in general so I don't see how it would even be useful to me at this point.

Anyone had any experience with hernia and surgery mesh?
I had surgery 3 weeks ago, I think it's starting to get better but there is still swelling around the wound.
Doctor said no lifting for 3 months.
I'm interested mostly in recovery times and after recovery did you go back to the usual routine?
Thanks.

>>38952378
You don't really need any. BCAA's are a bit overhyped and expensive unless you have a very unbalanced diet.

The only supplements I use are creatine and HMB because they're cheap and let me get free delivery when I order whey protein. HMB did seem to help me retain more muscle mass than normal on my last cut though.

>>38952258
thanks alot!

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>>38952375
Her legs will be too sore to ride you, every single day.

In a year or so though, dem glutes/quads

>>38952477
Women have pretty good work capacity even when untrained compared to males so the relatively low volume of starting strength should be okay.

Need some help bros.

I just read the sticky. It says that food is primarily made of three things "macroes" carbs fat and protein. Those macroes are made of calories.

My question is: what is the difference between eating a donut and eating a can of tuna if they all contain the same calories?

>>38952554
Insulin response and metabolic pathways for digestion.

>>38952428
Would you recommend creatine (asking specifically about kre-alkalyn) in the future when I get into more serious lifting?

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>>38952554
Have you thought to look on the nutritional information label to find your answer? A donut consists of complex and simple carbs with no micronutrients (vitamins and minerals). It's good for some short term, quick energy and not much else. If you're sitting around doing nothing All those calories get converted to fat. Tuna has protein and minerals your body needs to function and build muscle.

>>38952699
But if I'm cutting calories it doesn't really matter where they come from, does it?

>>38952717
Sure. In a theoretical bio mechanical level your cells run on sugar. You can get all your energy from nothing but simple and complex carbs. You'll look and feel like shit though.

>>38951942
please answer I'm on the verge of fapping

>>38951942
Are you adicted? Is fapping somehow impairing your everyday life?

Also, porn is worse than plain masturbation.

>>38952860
It's about self discipline and mental/emotional gains. It's about becoming the master of your self, ruling your emotions and feelings rather than being ruled by them.

>>38952881
I wouldn't say I'm addicted, I just like to relax and feel good after studying and lifting

Any /fit/ approved books on nutrition?

Hi fit I have hips wider than my.chest im 181cm and weigh about 59 kgs, even when I was 65kg this was still the case is there anything I can do to fix my problem?

>>38953270
Don't isolate obliques. You can put a lot of focus on your back and lats but outside of that you can't really change your bone structure.

>>38952860
It's a meme

>>38953270
Hypertrophy work on your back, shoulders, and chest. Lateral raises are king

>>38952584
Just get creatine monohydrate. 'special' alternative creatines are just broscience marketing to sell a more expensive product. Don't be shmuck

>>38952888
If you're a loser before nofap you'll be a loser after and during nofap.

Excessive masturbation is a symptom, not a problem itself.

>>38953213
Clinical sports Nutrition by Louise Burke

>>38953270
Bulk and lift heavy. Check how it looks when you're 75kg at 15% bf. At 59kg you'll look like a twink regardless of your frame.

I'm 5'7 (manlet) 190lbs, untrained. I should cut, right?

>>38953320
Thank you for the book recommendation. Just curious, will I be able to understand to without any background of nutrition? Just asking because I'm trying to broaden my knowledge of general fitness but some books are just far beyond my understanding right now. Books like The Science and Practice of Strength Training and such.

>>38952298
you can't do full body 6 days a week.
if you insist on doing 6 days a week as a beginner (aka like wasting time) then do reddit or coolcicida PPL or something

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Best dumbbell only routine aiming for muscle building should i do PPL or a
triceps/chest
Back/biceps
Legs /core/shoulders
is better

>>38953365
Post pic for best answer

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>>38953395
I'm between 25 and 30% according to this chart, for body fat.

>>38953454
Could probably benefit from a slow cut and still make newbie gains. Once you get low enough, up the calories and add mass. Just my 2 cents.

>>38953475
How much is "low enough" in your opinion, anon?

Recovering from a nasty cold, had 1 week off from lifting, should I take this week off too just to be safe?

>>38953519
Do you feel back to normal? If so, be safe to just go maybe deload a little bit. If not then yeah don't put more stress on your system.

Does anybody get "itchy" muscles after lifting? Did squats and deadlift yesterday and this morning my quads have had like an internal tickle and rubbing it hard with my knuckles or punching my legs offers relief. What causes this? What can I do to prevent it?

>>38953525
I feel a bit run down, mostly with a cough and some mild chest ache at night. Probably best to rest up a little

>>38953555
Rule of thumb
>if it's in your head, workout
>if it's in your chest, skip it
>if it's in your stomach, stay the fuck home

Rate my daily shake recipe:
12 oz milk (3.25%)
1 banana
125 ml plain greek yogurt (0%, 18g protein per 3/4 cup serving)
2 Tb ground flaxseed
1/2 cup oatmeal
1 Tb olive oil
40g peanut butter

Whole thing is around 1000 calories per day.

>>38953369
I guess it depends what your general education experience is. The best things to read are text books, but you need to accept that reading them won't be much fun.

>>38953454
cut to about 15% then bulk slowly.

>>38953551
How long have you been working out for?

>>38953628
What're the macros?

I'm currently doing 90 days with work release in County. I have about 60 left but only get to eat once a day so I've lost 25lbs. (mostly just fat cause I stress ate a lot after I got into trouble)

But I was wondering if anyone has a good dumbbell exercise routine for throughout the day? I got about 2hrs free time and a couple sets of Dumbbells at my work. I'm the only one here 90% of the time. I just don't wanna lose all my gains. It sucks looking in the mirror everyday.

>>38953779
Just restarted SL about a month ago from scratch so I'm not doing high weight yet but I'm also not a complete novice. Never experienced this sensation before though

i've been doing SS for a few weeks now

5'10 165

Squat- 185
Dl- 185
Bench press - 120
OHP - 85

Am I going to make it?

Anybody have a good program for sprinting or HIIT? Like a C25K for sprinting or something of that nature

>>38953875
remember to do chinups+dips every workout and you'll make it buddy

Are knee braces a meme? I injured my knee a little bit about a month ago doing front squats. I think I just strained a tendon. Sometimes it doesn't hurt when I squat, sometimes it fucking kills.

I'm sick of not completing sets. Anyone have a similar thing? Should i get a cheap brace to use for a few weeks or should just just stop squatting for a while until it's totally cleared up? If I stop squatting what can I do to maintain leg strength? Deadlifts more often?

>>38953865
It could just be a very minor muscle spasm. I wouldn't be concerned unless it got worse.

>>38953875

I'd add in more bench press and bicep/tricep.

Do abs/pull ups on your off days.

>>38948657
What kind of stretches I need to do before doing pushups?

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>>38953390
Shameless self bump please somedy answer me

>>38953920
>>38953956
will probably start doing this my next week of workouts then

>>38953974
is this at all what he did?

>>38952358
No.

Why do you care?

Anyone have a high-carb diet for losing weight?

>>38952477
A year? Who the fuck does starting strength for a year?

>>38948657
Can we beat up the nerds at /f/lash and take their title?
I keep hitting f on instinct

>>38954110
Yes, eat whatever the fuck you want, but keep it below your maintenance

>>38950275
I got rubber coated plates. Seems like a good in between.

>>38950243
You dont need bumpers unless youre going to be doing oly lifts. If youre worried about damaging the floor just get rubber tiles

guys, tomorrow is a holiday here in WE WUZ KANGS land, im doing ss and went to the gym on monday
should i go today to the gyk and then on friday, or take the extra rest day and go on thursday or friday

>>38952381
>got hernia
>surgery
>deeply in pain for two weeks
>rest for 6 weeks
>go back to lifting
It was linguinal hernia tho

Do you shower at the gym? How do you change clothes if you feel uncomfortable naked around other people?

>>38953779
Just high school due to being a stupid kid and general fuck aroundery. I have no issue reading textbooks, I've just had a lot more trouble finding them online for free as opposed to regular books.

>>38954242
everybody else is a bit embarassed too
you just do it

>>38954242
I don't, but my gym is about a 2 minute drive from my home so it's convenient for me to just stop by my hour after work. As for feeling confident, you just do it to get used to it. Any difficult thing becomes easier simply by doing it.

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>>38948657
Aesthetically speaking, did I become a T-Rex?

Just got my test results back.
My testosterone is at 320.
Am i fucked? I have been tired, without much energy, bad mood (depression like) and having a hard time to focus for a couple of years.
Also i have slight anemia, which is a symptom of Low test

Can my T levels becausing all of this?
im 23 years old

>>38954319
While being right about the small arms, to become a T-Rex you should have big legs, which in your case are also small.

What causes hunger pangs? Even with a 300 cal surplus my stomach still rumbles between meals. Been gaining weight steadily too so I know I'm not counting wrong.

>>38954497
Maybe up the volume of your food? what does your diet plan look like? If most of your calories come from calorie heavy foods, then you won't be able to fill out your stomach most of the times.
Also, do you remember to drink enough fluid?

>>38954507
I drink about 150-200oz of water a day. My diet isn't great, a lot of peanut butter, milk, a fuckton of rice and eitjer beef/chicken and veggies/beans. I keep it pretty simple. I heard something about your body pretends to be hungry if you have a vitamin deficiency but I'm not 100% on the details of that.

>>38954497
Most likely because of shit eating choices. While a meat-laden omelette can keep hunger at bay for up till noon, a bowl of oatz can keep me satiated well beyond that.
>FIBERS

>>38954549
See I was doing oats for awhile but I actually felt hungrier between breakfast and my pre lunch snack. What kind of oats do you go for?

>>38954565
>>38954542

I too feel more hungry when i eat oats, it's not for everybody, albeit oats are very healthy

Try replacing some of the rice with other carb sources, preferably whole-wheat, do you have rye-bread where you live?

>>38954689
I do, I'll pick some up and add it to my diet. I also switch rice for pasta sometimes but rice is so much cheaper.

>>38954704
Rye-bread is very cheap where i live, it's the national food in scandinavia, healthy as fuck.
If the rye-bread is too expensive where you live, i would personally cut out the milk, and use those calories for solid foods instead.
Try with a multi vitamin, i heard the same about vitamin deficiency, but i'm not so certain there is any science behind it.

So /fit/ last week i deadlifted 152,5 kilo 1×5 no problem today I tried 155 it would not even move off the floor how is that possible? I got the sniffels a bit could that have such a major impact?

>>38954726
Will do, thanks for the advice anon

What's a realistic weight gain per week on a bulk?
I put on 1kg (2.205lbs) in 3 weeks. Is this slow,fast or average?

>>38954770
Aim for 2-300 grams a week, no more than that or you'll get too much fat. 1k in about 3 weeks seems fair.

>>38954211
I see, thanks for the reply. Good to hear that it's fine now. Lots of horror stories pop up on Google when I search.
Mine was also inguinal hernia.

I'm running a strength program that has me lifting only 3 times a week instead of my usual 5. Will cardio on the off days fuck with my gains?

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I found this neat TDEE calculator sailrabbit . com/bmr/

which multiplier should I select? I fit the description for 1.2 (Sedentary Lifestyle, Little or No Exercise, Moderate Walking, Desk Job (Away from Home)), but I train 3-4 times a week

should I go for 1.2 and then add the standard 500Kcal per day? go for 1.375 and THEN add the 500kcal?

>>38954875
Nope. Might have I eat a bit more to make up for burned calories but that's it. Running before/after leg days is less preferable but it won't hurt.

>>38954891
How intense is your training? I would go with the 1.375, add your surplus and just monitor your weight. If you gain too quickly or start getting fat simply drop it to 1.2 and recalculate

Are belly fat and underarm fat always the last to go?
Just started lifting and started on a cut because I was fat and wanted to lose weight, and I've seen fat reduction everywhere, but there is still a good amount of fat in those two locations

>>38955231
Face fat is the last to go. Belly fat is the first to go. Slowly though

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Do you guys drink protein shakes on off days as well as in almost every day of the week? I get gains with 80-95 grams of protein or so per day from food, so I think drinking shake will either make me get the real gains I need and want or is just overkill for my liver.

>>38955284
I don't drink shakes at all, but the general rule is keep your intake the same every day. Maybe even a bit more on off days as that's when the body is repairing the muscle.

How to reduce butt wink ? I think it's causing lower back oddities. Not a consistent pain, just an odd feeling at certain angles and movements. Not during the lift, either

>>38955293

What's your weight and how much protein do you consume daily? I usually get my shake with the meal after gym and sometimes the next off day depending how sore I am.

t. 38955284

>>38955337
200lbs. I don't track my macros anymore though I just monitor my weight and eat accordingly. When I did count I was eating 150g a day.

>start from skellymode
>bulk up, eating ~3.2k a day
>bmr 1.9k
>tdee: 2.8k
>been cutting for a week, eating 1.7k a day
I don't even feel hungry, is this normal?
Don't get me wrong, I'd gladly shovel down several plates full of food and restraining myself is a proper hard task, but i don't actually feel the physical need to eat more.

How do you "lift for aesthetics"?

Is cucumber worth eating? It's like 0,49€ a kg at my store and I've basically been eating one every other day. Is the nutritional data worth it and will it help with gainz?

my grandma died and i havent been to the gym for 5 days. I also didnt really eat as good as before. How much gains did I lose?

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>>38955284
>overkill for my liver
Fuggggg I've been taking nearly 3 scoops every day. I mix 1 scoop with oats in the morning and then 2 scoops after workout.

Pls dont tell me my liver is kill

>>38955404
sorry to hear that. you probably lost a decent amount of strength. not so much the time out of the gym, but not eating for several days will kill your performance. thankfully, when you start training again it comes back much easier than the first time.

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Guys I need help with beta alanine, how do I make it stop giving me a itching sensation and me needing to scratch myself like crack addict going through withdrawal?

>>38955424
you need to eat like 400g+ per day for it to be a problem.

Need some PR motivation familias. Help me out (songs, pics, w/e) thankd in advance

>>38955379
Once you've burned out your newbie gains, work the muscle groups you find lacking, in isolation.

Does anyone have any websites in which I can track my progress and such? I remember there being a website that colour coded your body parts.

Any apps too? Getting sick of taking a notepad.

>>38955394

It's mostly water with very little antioxidants. You'd be better off with spinach and broccoli for dat dere green magic. Cucumber is godtier on bread though and it's virtually no calories so I can't see any problem.

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What kind of haircut should I get?

Inb4 asian
Besides, I'm living in Taiwan right now

>>38955131
pretty intense for me even though I'm not superstrong

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>>38955574
And a side view

>>38955583
Anything that fits an ovular face. Look for your facial shape and then google haircuts that fit it.

>>38955574
>>38955583
Trim the chest hair, either grow out the facial hair to about 1-2cm or clean shave, get contacts(this one isn't a big issue), trim the eyebrows, keep up the weight loss.

As for the hair, it really depends how old you are and if you want a business cut or youth cut. If you are younger than you appear, I would suggest keeping the top about as long as it is now, throw it to a side like now, and get a fade on the sides and back.

>>38955490
Here you go.

Fitness Buddy FREE
https://appsto DOT re/us/kVURE.i

https://symmetricstrength.com

>>38955574
Literally just shave off your gay ass looking sides and youll be good.

>>38955651
Thank you!

>>38955594
>>38955630
>>38955672

Thanks guys. I'd prefer wearing contacts, but every brand irritates the shit out of my eyes. I'm 22, do I look older?

Going to start a 5x5 program soon but I have pain in my thighs and sometimes calves when I walk up hills. Should I get it seen by a doctor before I commit?

Also, how do I do warmup sets when I'm going to be starting with the bar on some exercises? I can't go below the bar's weight.

Can I substitute bent over rows for assisted pullups?

>>38955771
Basically warm up without the bar, just practice the movements. And at that light of weight a warmup is probably not necessary anyhow.

>>38955808

Thanks. Would you suggest doing some stretches and then doing the exercise?

I'm still unsure about bent over rows, would assisted pullups and then pullups when I can do them be an ok substitute for them?

>>38955855
Just do the exercises and follow the program. It was made by people who know what they're doing. Don't you want to be one of the people who knows what they're doing?

can someone critique and or edit my routine


Upper body 1x a week, lower 3x

Upper body:
Bench press 3x6-8
barbell row 3x6-8
ohp 3x8-10
lat pull down 3x8-10
dumbbell curl 2x10
tricep pull down 2x10

Lower body:
atg squat 3x5-7
rdl 1x5
lying leg curl 2x10
barbell glute bridge 2x8
cable kickbacks 2x10
seated calf raises 2x10

>>38955929
RDL and squats same day are gonna fuck you up.

Does fittea actually work or is it just a meme being endlessly shilled through celebreties?

>>38955999
then what should i do

>>38956015
fake ig scam

>>38955929
Its absolutely fucking shit, go back to the drawing board.

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>>38956055
Thanks for the quick reply

>>38956040
Alternate them. Why are you working your ass so much? You a gril?

>>38956079
idk what to do. what's wrong with it?

>>38956104
yeah im a girl

>>38956153
What's your history with weight training and what's your goal?

So I've been using working out for about a year on and off. I'm not aesthetic or strong by any means. Lately I got back into the gym because I got a huge surge of motivation and I've been using workouts to keep my mind off of depressing shit that had been bringing me down the last couple of months.

Working out and lifting keep me distracted, but I was wondering how important is it to rest? I mean, obviously you need to rest at some point, but does it count as rest if I work out different muscle groups than the ones the day before?

Can't I just go lighter or do more cardio and still benefit from resting? Or do I really need to take a whole day or 2 off from being physical in order to recieve the resting benefits?

>>38956175
no history. i was just going to get a personal trainer to teach me moves. i dont want their shitty generic programs.
i want a big ass and thick legs. not a big upper body though.

>>38956181
If you're using it as your zen time and that's your main motivation with general fitness in mind, go ahead and work up a six day split.

>>38956208
Gotcha. Gimme a minute.

>>38955929
Why the fuck are you doing lower body 3x and upper body 1x? Why not 2 and 2 you retard

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I want to go to gym before school. Is this okay?: 5:30am-wake up 5:40am-coffee and banana or smth like that 6:10am-start after short walk arrive in gym, warm up, start lifting +-7:15am-gtfo, shower, school

Pic unrelated

Hey fit, I have a favorite meal, how bad is it for weight loss?

3 eggs
3 slices of bacon with fat cut off
2 cups of green beans
100 calories of veg oil

>>38956241
Why would that not be okay

Is there any way to increase strenght while keeping aesthetics?

I keep seeing that I should eat at least 6 times a day. But, what is considered a meal? I have breakfast, lunch, and dinner. But I also have a small protein shake protein shake out side this 3 times a day (~30 g each) and l-glutamine (~5 g) 4 times a day, all at least 1 hour apart. Is that 3, 6, or 10 meals a day?

>>38956263
>Hey fit, I have a favorite meal, how bad is it for weight loss?

>3 eggs
>3 slices of bacon with fat cut off
>2 cups of green beans
>100 calories of veg oil

If thats the only meal for the day, its ok.
Jk, count its calories, count the calories you need to eat to loose weight, see if it fits in your calories/macros. Thats it. Myfitnesspal is a good app for that.

>>38956232
i want to train lower 3x so im thicc and upper 1x so im lean up top

When my gf tells me "she'll love me even if I didn't go to the gym" or "I'll still love you just the same if you didn't start taking that accutane (hardcore acne medication that rid all of mine)"

Did she actually think she meant it? I don't think she'd stay with me if I didn't get rid of my acne or keep lifting.

I want to do both anyways, and am. But I think she's a lying cunt

>>38956300
Don't fall for the meme. If you want to put on muscle, lift and eat at a calorie surplus with a high protein intake, if you want to lose weight healthily keep protein high and eat at a calorie deficit. I eat 4-8 meals a day most of the time, but I could only eat 3 and be more than fine.

>>38956311
Ignore gain goblin,acquire gains.
It's that simple.

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>>38956208
>>38956220
Try this

Upper body:
Powerlifting style bench press 3x5
Pendelay barbell row 3x5
ohp 2x5
lat pull down 2x5

Lower body:
Alternate deadlift 1x5, front & back squat 3x5
Alternate hip thrusters & barbell glute bridge 4x8~12 (keep on heels not toes)
cable kickbacks 2x12~25
seated calf raises 2x12~25

>>38956324
Thanks man needed to hear it

>>38956300
you dont have to. eat however many times you want a day

>>38956327
are the exercises in order?

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I'm 5'9 and 153.8, and though I feel like my bf% is getting sub 20, I still have a bit of a gut and some back fat. At what point would I reasonably get to visible abs, and at what weight would hat typically be? Should I incorporate HIIT, or just stop going for vanity and prep for the bulk season?

What is the point of deadlifting off blocks? For PRs? Is it good for form? Does it put more emphasis on the back or quads?

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Help. I am completely devoid of energy most of the time. I get plenty of sleep. How do I get ENERGY.

>>38956454
More carbs.

>>38956433
Depends. Competitors do it to work through sticking points. Non competitors do it to lift heavy things with adjustments for body structure instead of adhering competition form.

>>38948657
I started working out as a hobby and few years later I have managed to hit
Bench press - 5 Reps x 1.5 BW
OHP - 5 Reps x 1.1 BW
Squat - 5 Reps x 2.6BW
Deadlift 5 Reps x 3.0 BW

So right now I feel like i've been plateauing for a while, and lifting those numbers can be pretty tiring on a week to week basis.
I had a deload week and even a deload month, but whenever I get back to lifting it still is extremely tiring and I just don't feel like doing it anymore. I don't want to compete in powerlifting/bb/weightlifting or whatever. I just wanna be fit.

Any Ideas on what kind of goals should I seek right now and how do I make training enjoyable again?

>>38956418
You look like you're about to blow away in the wind. Consider gaining some moire muscle first, then cut. When people's abs become visible depends individually on the person, whether you store more fat viscerally or under your skin, how much lean mass you have, etc. You'd have an easier time getting visible abs if you carried more lean mass. At the rate you're going, you might get abs, but you'd look even more dyel.

>>38956484
What about deficit deadlift?

Is it possible to build muscle while staying at TDEE? I've looked at the sticky and I know it says to slightly eat above TDEE.

I'm just wondering if doing SS while at TDEE then cutting is a worthwhile effort.

>>38956545
Same principle, but your sticking point is pulling off the floor.

>>38948657
Are omega 3 capsules worth it or are they just another meme

Does running follow the same linear peogresssions rules as lifting? I want to run but I can only run for about 5 minutes before I have to walk for a bit.

Why is everyone set on deadlift being 1x5? Back in football they had us doing 3x5 so it's a little foreign to see everyone only stepping up to the bar once.

>>38956594
AFAIK programs with a 1x5 deadlift have you deadlifting and squatting in the same session, and that ends up being a lot of work on a lot of the same muscles. Once you progress to a point where those two lifts are on separate days you'll see more volume.

>>38956594
No idea m8, i go 5x5 on diddlys

>>38956514
So you think I should just get to maintanence and get into the groove of bulking then?

I was 1st time in the gym today. It was great but my bench press suck, my bar path is totally random. Any tips or just keep going? I am recracting my scapula and all that shit

>>38956594
It's the volume of the heavy lift. It's such a full body exercise you can fatigue quick so for cookie cutter programs for anons without a coach, that's the recommendation. Do what you feel comfortable with.

>>38956594
Because one really heavy set of five is all the stimulus you need to train the deadlift.

>>38956635
Practice. Lower the weight to groove it correctly before adding weight.

Ok fit,I have done 4 months of ICF and got my noob gains.What is some good program to seal the deal?

>>38956658
I started on empty bar

What is some good protein powder?

>>38956624
Yep. Focus on gaining mass. Basically just make sure that you add weight to both the bar and your body every session. What program are you using?

>>38956677
Alrighty then. If you got it up, just keep grooving it. You're gonna make it brah.

>>38956635
Stabilizing the bar is tough the first time you bench. It'll be easier the next time.

I try to squat and deadlift every other day. Should I lower that amount and dedicate a single day in the week to them? Its not from pain just wondering if it would effect gains doing it so often

>>38956562
Depends how much fat you're carrying. If you're not significantly overweight, then eat above your TDEE.

>>38956381
>>38956327
omg where did you go?

>>38956510
Depends on how much you weigh. What's your training like? Something like 5/3/1 might do you well. You don't have to compete in anything, but training like you do will help.

can i do sumo deadlifts instead of squats?
plz respond

>>38956776
That's fine. Once your deadlift gets a lot heavier, you might benefit from deadlifting once a week, but squatting with that frequency is fine.

>>38956837
no

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>>38956819
Yes they're in order. Work that for six weeks. Then do a before/after pic and see if you like the starting results. Have you measured yourself?

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>>38956912
Wrong pic.

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>>38956924
And in case anyone wants a CBT template.

>>38956701
SS. I've been lifting about 3.5 months, all while on a cut. I started losing weight about 6 months ago.

>>38956912
Is it a newbie routine or do I can I do it for a long time? Why deadlift instead of rdl 3x5? why those different types of squats? which is best for glutes? why no leg curls?

>>38957029
SS is a good program but requires you to gain weight. Get yourself a copy of the book and read it through, it'll help immensely. Read this as well:
http://startingstrength.com/articles/clarification_rippetoe.pdf

This should help you set your expectations, both in how much strength you'll gain as well as how much you really need to eat.

>>38948657
Anyone here try an EC stack? Does it help with energy and weight loss?

If it does, where do you get the Epi from? I think it is illegal OTC in US?

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Where can I find the cheapest whey protein?

Britbong btw

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>>38950254
/Fit/ in a nutshell

>>38957044
>Is it a newbie routine or do I can I do it for a long time?
Depends on what you mean by "a long time" this should be good for 3~6 months and you could possibly milk it for a year.

>Why deadlift instead of rdl 3x5?
Because I'm working under the assumption you're not a ranch kid who's used to manual labor. RDL has a greater chance of injury, and it's an accessory. It should be saved until you're more experienced.

>why those different types of squats?
The higher and more forward the bar (and closer your feet) the more it hits your quads. It's to round out your legs since you want thicc.

>which is best for glutes?
Everything I gave you. Cable kickbacks have the highest activation.

>why no leg curls?
Pushing off your heels for hip thrusters and Glute bridges will hit your hamstrings. Along with back squats and deadlifts.

>>38957110
For future reference, what is a good program for lifting while on a cut?

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>>38957136
It helps with weight loss yeah. There's some biomechanical shit WRT the type of fat it helps activate, but mostly it suppresses appetite. It can make you jittery and cardio was hell for me while on it.

I'm doing the "AllPro's Simple Beginner's Routine". I have a slight spine condition and had to stop doing some of the excercises untill I get it fixed (might be a long time):
>Squats
>Bent-Over Rows
>Stiff-Legged Deadlifts
I know squats and deadlifts are like super important and all, but I can't risk doing them. What are some alternatives I can do that won't burden my spine?

>>38957285
will i get those quads that are bulky and stick out? i dont want that.

i can do this routine 3 days lower and 1 upper, right?

>>38957290
Depends on your goals. SS in maintenance mode works. Calisthenics works. And while I don't recommend it, Crossfit.

>>38957350
Use the leg press/hip sled.

>>38957351
Then switch it to low bar back squats and sumo dead lifts. Leave out the front squats and substitute kneeling squats.

>>3895736
Alright. Another question: there was this great website that helped provide proportions of macros for bulk, cut, maint. I'm wondering if you know the one, or if any site that helps determine macro splits for bulking and maint and such.

>>38957371
>Use the leg press/hip sled.
That makes sense.

I've been thinking I'll replace bent-over rows with lat pull downs.

No idea what to do with deadlifts.

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>greentext for attention
Ok, so whenever I do curls, especially scottcurls I get what can only be described as shinsplints, but in my forearm. What in the fuck?
Plz help

>>38957445
Get your back healthy. Look up Dr Stuart McGill.

>>38957290
No program is going to cause you to gain any serious strength or size while on a cut. You don't need to significantly change your programming while on a cut, just allow more time for recovery. So if you're cutting on SS, do a light day in the middle of the week, if you're doing TM, PR once every other week instead of every week. Small gains can be made while cutting, but you're not going to be adding any skeletal muscle mass. You're trying to preserve what you already have gained.

>>38957350
Plenty of people have scoliosis and/or herniated discs and still squat and deadlift. Use your brain when you train. Strengthening your back can help to heal your back. I don't know what you did to your back, but conservative weight training can often times help it heal.

>>38948657
I get an aching pain in my shoulder after doing rows. Can I skip them? Are weighted chinups, deadlifts and face pulls enough for back development?

>>38957418
http://www.barbellmedicine.com/potpourri/584/

was this what you were thinking of? If not, this one's probably better.

>>38957520
Yes, those will develop your back just fine.

>>38957526
It's not the one, but I'll check it out. The one I was thinking of had calculators built in to determine numbers.

>>38957455
Hammer curls and rope curls until you build enough strength on your wrist and forearms to handle what your biceps can.Your forearm game is weak anon.

im a fat fewhale, and have been trying to sort myself out. ive been eating 1000 cals a day (some days its 1500, at the most) and doing cardio (at the very least 1hr a day), so why is nothing changing?? :(

What are the best exercises to have an ottermode chest and abs?

>>38957582
Keep calories count stable,also are you doing proper cardio?(bpm over 120 for at least 20 non stop)

>>38949013
>>38950254
>why are you responding to threads when you dont know what youre talking about
>QTDDTOT.

As for the question, stabiliser muscles are simply the muscles that allow you to essentially balance weights properly so you can get good form. It's important to use them when starting so you can get good form.

I'm 23 and I have a very narrow chest.

Is it possible to do anything about it?

>>38957601
yes, i am. im a student, so i spend alot of time sitting and studying, so could that be making some type of impact? im all for calories in/ calories out, so if i burn only about 500 during the day, am i just keeping the other 500?

>>38957539
Thanks

>>38955574
>>38955583
Shave your sideburns and brush/comb your hair more regularly every day. Keep up with shaving too, unless you actually want a beard. Being in between generally looks pretty shitty

Is making sure you eat a lot of protein while on a cut a meme?

>>38957639
No

>>38957557
I don't see how my forearm game is weak when I went bouldering erryday when I was younger and I once wacked it 30 times in a day.

>>38957557
>>38957697
Also, Is scott curls really that much harsher on the forearms than regular shit?

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>>38957656

>>38957641
What is on your diet?Try getting 1200-1400 calories and don't starve yourself.Cut on carbs and get more protein,get clean carbs such as oats fruit.3-4 liters of water a day and 1 hour of fast paced walking or running if you are not heavy enough for it to damage the joints.Keep it up for a couple of months and watch magic take place.

>>38957620
Its important because they prevent injury and imbalances.

>>38957709
If you are so sure about your forearm strenght anon and you feel it even after not doing curls for a while,I then suggest you check it up with the doc to see if you got injured

>>38957737
ive been eating fish/chicken breasts, fruits and vegetables,boiled rice on occasion, and loads of tea. no bread/ refined sugar/ cakes/fried food/general crap. Im at 12 stones, so im going to keep doing what im doing, but with more water (currently drinking 2L) and more cardio, no point stopping now. :)
thanks!

>>38957417
kneeling squats are dangerous. why so many squat variatioms? sorry for the questions, trying to understand.

Is muscle memory legit?

Over the summer I had some really bad thyroid problems which annihilated my gains. In the space of maybe 3 weeks all my lifts dropped by around 50%, and I had to take nearly 2 months off while the doctors figured out what medication to give me.

I started lifting again 4 weeks ago and in that time I've gone from benching 60kg just barely to 80kg, and 100kg diddly to a 140kg.

Obviously still pretty meh lifts and I'm still a way away from my old strength, but it's still a pretty rapid recovery in strength so far I think.

Is this just muscle memory or was my thyroid always causing my progress to be slow? I never progressed this fast before.

>>38957894
So many? I gave two. If it makes you uneasy, don't do it. Kneeling squats hit the ass harder than regular squats. Regular back squats are important to load the whole body with weight and strengthen the skeletal system, especially in females who are more prone to osteoporosis. Deadlifts are a full body exercise, but more importantly hit the posterior kinetic chain as a unit rather than in isolation. This is also more important to girls as they tend to be weaker in the back by 75% compared to the front.

ok all, i just finished a 5/3/1 cycle after not lifting for about 4 months
I know that you're only supposed to add 10 pounds or so for squat and deads, but im getting really weird numbers
specificaly, i calculated my 1rm going in at around 250, now according to the lift I just got, its being calculated at around 300
I dont want to add too much, but I feel like my numbers might actually have been higher than they were calculated at going in since I had been out of lifting for a while, with muscle memory and all that
should I just add 10? or go off of the new numbers? should I knock the new numbers down a bit?

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I went with this meme protein.It seems bretty good but are there any better ones?Which ones are you on and why would you recommend them over this /fit/?

>>38957953
what's another version of squats i can do other than kneeling? oh and what's another name for back squats because i can't find it on bodybuilding.com

is a wide stance while squatting a problem? I take a pretty wide stance because my flexibility is too shit to do a narrower stance. I am working on it.

In my gym the bar is exactly 12.9 Kilogram

Why? It's not pounds because that would be a retarded, unround number too.

Doesn't really bother me, but I get really weird responses when I post my stats

>>38958031

All protein is literally the exact same shit as long as the % is the same.

Some people use MyProtein because they've got some really nice flavours. I've had them before and they're good I guess.

>>38958118
Not really as long as you go to parallel.
>>38958167
>30lb bar
what

>>38958167

Some bars are lighter, my gym used to have some meme bars like that.

That's a really shit gym if it doesn't have even one 45lb bar

>>38958053
Low bar or high bar squats. Nick the one more comfortable for your body structure and stick with it. Alternate squats and deadlifts. Hip thrusters, Glute bridges, and kick backs will do the trick on your ass.

are there any books that /fit/ considers necessary reading or very god to read? other than books describing training programs
I'm looking for things that have basic concepts in them, like nutrition or form or training habits, that sort of thing, or really any kind of book that will help build my knowledge base
ive been lifting for a while now, I'd like to learn some more of the actual science behind it, less of the broscience i guess

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What do you guys think of this greyskull plan? Its phrakture's variant and I added some accessory lifts to it. I am beginner

>>38958219
okay thanks

what i meant by not bulky was this
https://www.instagram.com/p/BHbA9SGjmv_/?hl=en

ew

i like this
https://www.instagram.com/p/BDqdUfsgWmH/?hl=en

thanks for your help

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Which one would you unironically get as a gift for tomboy-ish girl? the ABC will be her initial

>>38958370
Probably left, it's artsy

>>38958243
Easy: Art of Lifting, greg nuckols
Medium: Science of Lifting, greg nuckols
Harder: Muscle and Strength Pyramid Training, eric helms
Harder: Science and Practice of Strength Training, Zatsiorsky

>>38958363
thanks, will take a look
do you know if the Olympic lifting general has something similar?
>>38958398
will take a look at all these when i get off work

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>>38958243
The science of lifting by Greg Nuckols, pic related

you can find it on /plg/'s spreadsheet on the programming tab

https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/htmlview#

>>38958388
The blue? Not too flashy?

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Hey guys, cyclist here from /n/. How do I avoid T-rex mode?
>pic related

Bonus: help find a cycling-related demonym for /n/ posters

>>38958504
Curls.

>>38958504
Bench press, overhead press, (pendlay) row, chin-up, or any variation of those.

>>38958370
Middle

>>38958476
Yes the blue

>>38948657
When people talk about 1/2/3/4, do they mean 1 rep max?

>>38958644
Yes

>>38958644
No

if I take 3 days off, will I need to decrease weight when I go back? what about 4?

What do college kids do when they go home for a week for thanksgiving/christmas and are away from their gym?

>>38958811
No

What is the best work out for high calorie lost in the least amount of time needed to do it

>>38958847
Run if you don't want a fried CNS, HIIT if you don't care for a fried CNS.

>>38958847
HIIT for most calories burned.
LISS for most fat burned.

>>38948657
I'm in a hotel and all the gym has here is a lat pull down machine, one of those machines for shoulder lateral raises (I think), and a bench to do ab crunches. Other than using the lats cable machine for biceps (closer hand position), how do I maximize the muscle groups I can work here?

What am I supposed to do with all the egg yolks I dont eat?

>>38959060
Eat them

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>2670 calories
>219g protein
>178g fat
>31g carbs

How's my diet, brahs?

>>38959060
put them in a plastic baggie then in the freezer then rub the bag on your chest every morning for good luck

I'm really confused on what low bar and high bar are. I keep the bar on I guess the back of the middle part of my deltoid. Is that low bar? Because I've seen guys keep the bar even lower than that

>>38958845
what about a whole week? basically I'm asking how long can I take off without losing progress. I currently go 4 days a week but just got sick and don't see myself returning until Friday, and I might go out of town this weekend.

>>38959086
It doesn't matter.
Keep it wherever it feels most comfortable.

>>38959110
It's not like a counter suddenly ticks at 12am and your gains drop 10%. Your muscles start declining depending on your diet after about a week days (but the effect is very very small and easy to overcome)

Is getting big mostly an illusion? So many movie roles seems they just gain some muscle then cut hard and then movie magic with lighting and everything to make them seem like a big guy.

>>38959222
Cut first then get swole. They also do specific exercises to enhance the illusion and of course lighting and makeup.

>>38949013
>GOMAD on heavy cream

The macros are different, but if you can replace the protein it works. Costco has cheap heavy cream.

I'm making great linear progress on SS and just started doing chin-ups. I can do 3. Am I going to make progress on this or should I buy some of those meme bands?

So I've been doing 5x5 SL for about a month. Putting 10-15lbs per week on every lift. I'd estimate by BFP at 25%. My girlfriend and I diet but do not count calories. We eat 6 small meals a day (her idea) and have cut out simple carbs like bread (also her idea) and basically try to eat stuff that is low sugar (her idea too).
My problem is that we don't track calories and I haven't really lost any weight (maybe because I'm putting on muscle and losing fat?). Should I just suck it up and start counting calories. We eat pretty healthy shit but I think I might just be eating too much of it.

>>38959379
You'll make progress. If you stall the bands can help.

>>38959447
How do you look in the mirror?

>>38959468
pretty much the same to be honest. Should I be noticing differences at 1 month?

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Pic related, what's wrong with canned fruit? Am I wrong to think that all there is to a food that's worth worrying about is the macros? To the best of my awareness, canned fruit has the same macros as non-canned.

>>38959447
If you're at 25% body fat unless you're a midget you couldn't replace the fat you could lose with muscle unless you were on roids.

Cut moar. Get MFP.

>>38959495
will do. I'm 6'2 and 200lbs but EXTREMELY skinnyfat. After a month, here are my stats:
SQ 125
BP 115
ROW 105
SQ 130
OHP 65

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I'm sticking to a 30 min treadmill and 30 min different cardio machines + lifting some weights.
Is it necessary to do some body weight exercises? its not like I haven't done it, I just feel embarassed to do them infront of everyone at the gym.

Alright guys, I need help.
Here's the situation:
-I have 20 dollars available to buy food
-this food needs to last me until October 11th

Advantages:
I have a near full 5lb tub of protein
I have one full cylinder of oatmeal
I have 2 or 3 uncle bens brown rice microwaveable packs
I am cutting

The disadvantages:
I still need to eat 180 g of protein a day, and I really don't want to have to rely on 7 scoops of whey. I can't leave humanity behind yet

How do I stretch this?

How many miles a week do I need to run to be at least a casual cardio fag?

>>38959570
if you're doing body weight exercise, why do you need to do them in front of everyone at the gym?

>start lifting
>begin feeling numbness+dull pain in the back
>stop for a while. it calms down but never completely goes away
>ask doc to see+do xray
>"you're fine"
>...(don't feel fine)

What should I do now?

>>38959579
Eat like a mexican, brown rice and beans with whatever meat you can afford.

Can you get 3lb of chicken breast for ~$10?

>>38959558
You're kinda plain fat, not skinnyfat.

>>38959640
Did you try asking him what the fuck it could be if not your column?

>>38959494
Added sugar.

>>38959558
Nigger you cant be extremely skinnyfat, only extremely skinny or fat, skinnyfat is the middleground

>>38959710
There's nothing to "could be" because "you're fine ;)".

>>38959707
>>38959734
Well I have really scrawny arms and legs and a spare tire around my gut.

>>38959671
I'm not quite sure but I assume I can, I live in southwest Florida and cost of living is reasonable. I know for a fact I can get canned beans dirt cheap

Thanks anon

>>38959558
I'm 6'2" 25% and weigh 229. But my lifts are higher--but not that much higher--about twice. I seriously doubt I have 30 lbs of LBM more than you.

You're gonna make it.

>>38959761
Learn to into assertiveness you beta cuck and next time dont leave until he finds whatever is wrong with you

>>38959773
>2016
>paying for the canned Jew

Niqqa dry beans take just a little while longer and cost nothing in comparison. If you're really poor get dried.

>>38959770
Pics? Huge gut/small everything else is my fetish :3

>>38959830
I'll post one tonight when I get home. I have a huge gut and love handles but other than that, I look scrawny as fuck.
>>38959797
I might be closer to 20% bf. You're saying you lift twice as much as me? That's definitely got to factor in.

>>38959797
I also have pretty skinny wrists and small bones. Possibly marfans or something. I dunno.

>>38958644
Maybe

Is gaining body fat during a bulk normal?

How much is too much?

Ways to reduce fat while maintaining gains?

will I, as a lifting newb, get weaker on a cut or still get stronger?

Hurt my right shoulder in college 6 years ago because I was young and stupid.
Now I'm old and stupid and starting to lift again and I seem to have just the ghost of that old injury. It doesn't so much hurt as feel tight and seem like I may one day hurt it.
My dr had me hold my arms different ways while he pushed and was pretty much, "gtfo my office pussy" I need to see at least ten people an hour to make quota at this corporate health group.
Any ways to work my chest but minimize shoulder?
Could my grip be too wide?

>>38960219
gtfo my thread pussy

Can someone critique/fix my routine? I just started lifting, and want to avoid deadlifts and squats until i can get the form perfect:

MWF - Bench 5x5, Incline Bench 5x5, Tbar 3x8, Cardio

TThSat - BicepCurls 5x5, Hammer Curls 5x5, Lateral Raises 5x5, Shrugs 5x5, Leg Press 3x10, Leg Extension 3x10, Leg Curl 3x10

Sunday - Rest

>>38960905
Stop avoiding them and just do them. Do a routine from the sticky.