QTDDOT

I pulled I muscle in my right hip, and I was wondering how to know if it was just an incorrect form in squats, or is it possibly anterior femoral glide syndrome? Is there any way to know without going to the doctor?

How can I fix my squat form so this doesn't happen? Wearing flat shoes seems to make my right foot turn in when doing squats, though my left doesn't

Any recommended reading for calisthenics? I want to start doing some calisthenic routines on my off days for my judo/wrestling.

What does 2pl8 (and so on) mean?

>>39240862
The amount of 20kg/45lbs plates on one side of the bar

can you make MyFitnessPal do different total calories for lifting days versus rest days? I want to consume 300 less calories on rest day and 300 more on lifting days, anyway to have it track that or is it something I will have to do manually?

Skelly here. I wanna start lifting. I have no idea how much I can lift right now. Maybe 30-40 kg.

What plates should I order?
2x 10 kg
4x 5 kg
4x 2,5 kg
?

I never feel hungry when I wake up and that usually totally fucks up my whole day. I am somewhere between skinny and ottermode and weight is not the problem personally but I just don't feel very energetic. Now the easy answer would be: 'just eat breakfast fag'. Problem is I can't I feel very nauseaus when I try to eat anything that is not fluid like milk.

So how do I force myself to eat god damn breakfast without feeling like throwing up afterwards?

>>39240983
Just mix some oats in your whey shake or something.

I know 5g creatine a day is recommended, but can I make gains from it with less than that? Since I have flavoured creatine it works out as about 3.6g per serving, maybe a little less if I can't measure out two of the little scoops worth.

My fucktard of a gf eats like 800 calories a day because shes trying to lose weight. She used to eat 1200 and didn't lose anything (I ate with her so I know she wasn't lying and eating on the sly).

How can I convince her to just eat that little bit more and stop her from damaging her metabolism and just pilling weight back on?
Also she isn't losing a unhealthy amount of weight on 800. About 1-2lbs a week.

>>39240996
Get rid of the flavoured creatine and get monohydrate

>>39240983
Used to have this. They'll be some food that you can probably stomach but just have something light or get up slightly earlier/eat earlier the night before.

>>39240998
>Also she isn't losing a unhealthy amount of weight on 800. About 1-2lbs a week.
So what's the problem?

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Is it just my phone or does 4chan have some huge new advertisements on top and bottom of screen?

>>39240994
I do but it doesn't seem to be enough to feel energized.

>>39241004
Well I tried going to bed hungry and eating before going to bed but nothing worked. It is actually worse when I eat earlier because than I have even less energy in the morning.

>>39241010

I can't think of a way that 800 calories a day would be healthy. Im not trying to stop her losing weight I just want her to like eat maybe an extra 100 a day.

>>39241022
Yeah there is some bigger adds on top. Doesn't bother me on a PC though.

>>39241029
How much does she weigh?

>>39241023
That's annoying. It'll depend alot on the structure of your day but maybe make meals that you can have for breakfast that you can eat wherever you are?

>>39241031

OK thanks.

>>39241040
I'll try that, thanks.

>>39241032

She told me she wont tell me until she's reached her end goal but she's about 180lbs and probably about 5"9.

>>39241056
1-2lbs a week sounds ok for someone her weight. Everyone's a little different. Though 800 a day really isn't much and it is weird she didn't loose any weight on 1200. Ist she doing any sports?

>>39240951
a feggin gym membership.

>>39241140

She doesn't do sport but her mams in a wheelchair and she lives with her and her 8 and 9 year old brother and sister so she's on her feet most of the day. At first I just went with it but theres no way I could justify 800 calories a day. Its a nightmare trying to get her to eat even just a little bit more, she just feels like shit if she does

>>39241156
Too late. My shopping frenzy has already started.

>>39241170

Just order a mix and take it from there. You'll want something heavy but liftable anyway. Its supposed to be a struggle but not dangerously so.

>>39241192
I just bought a bank, a power rack, a barbell (11 kg), 2x 5 kg and 2x 10 kg plates. I think that should be sufficient weight for a skelly like me.

I'm gonna watch/read a lot of shit before I start lifting tho.

What's the best medication for treating low test? I meet with a specialist on Monday and want to have some idea of what I want before I go in. Are SARMs being used to treat it yet? I'm a little nervous about potential side effects of the stuff usually used.

>>39240767
Probably have shit arches in your feet desu

>>39240895
If you pay for it, it'll let you. But it's a monthly fee I think, so it doesn't seem worth it.

Just set your goal and ignore it on whatever days you need.

>>39241161
Do you think you can get her to do any sports stuff? It would certainly help.

Also maybe see a doctor I can't even comprehend how you can not loose weight on 1200 a day. I'd say she is having little snacks inbetween.

>>39241303

Her hormones are slightly out of whack but I can't see it making that much of a difference. Honestly I know she wasn't snacking but im thinking she just counted wrong somehow.

>>39241319
Just so you can put this into a relation. Jews got 1700calories a day in KZs at the beginning of war. Probably less as the food was of low quality. In the end it was supposed to be 500 a day. So your gf is basically eating as much as the jews did and is working light labour all day. There is no way she can not loose weight unless SJWs were right and genes really stop you from loosing weight.

Also what do you mean with hormones?

Do i weigh my meat before or after cooking it? The weight decreases after being cooked so I'm not entirely sure on what to rely on

OP here.
>>39240767
See a doctor. 4chan is not a place to get medical advice.
>>39240837
Google: Fit Information Repository and download it. In there is a folder called "Bodyweight" or "Calisthenics" it will have everything you need.
>>39240951
I have 4 20kg, 2 10kg, 4 7.5kg, 2 5kg, and 2 1.25kg if that helps, and I mix and match to anywhere up to the mid hundreds no problem.
>>39240983
The earlier you get up the more time your body has to prepare for food intake. Also, build the habit like any other, eat every morning no matter how small.
>>39240996
Yes, I think it tends to hang around in the body a bit longer than a day, but I take almost 3 grams a day and see good results.
>>39240998
This seems more a communication/relationship problem. I don't know how to tell you to convince your girlfriend to do something, Anon. That's kinda your job.
>>39241022
Hiromoot sold us out and is scalping us for money.
>>39241229
Don't get "analysis paralysis" and procrastinate because you can't find out the perfect form or the perfect routine. Just start lifting ASAP and learn as you go.
>>39241365
Pasta before (it gains water weight), and meat after (it loses water through evaporation).
But usually the difference in negligible.

Can anyone give me some help with my OP questions? I need to know if this routine is any good.

I have underarm fat, will lifting tricep + cardio help start firming that area up or is just cardio necessary?

I'm cutting at the moment and I have pizza for my cheat meals. Would switching to sushi for my cheat meal make any difference in weight loss?

I just got back to the gym after a two week hiatus (vacation, vacation from my vacation). I still sore from squats and deads on Tuesday. Should I still continue with the same weight on lower body today?

>>39241526
Simply eating at a deficit will be enough. Spot reduction is a myth (read the sticky).
>>39241590
Almost certainly, sushi is a great protein source whereas pizza is mainly carbs. Of course with both it depends on how much you eat in total as to how your weight fluctuates.
>>39241597
Yeah, that is DOMS. If you don't continue, it will happen every time you try and work out. If you work through it, it will be gone within a day and if you stay consistent won't return.

Still OP here, can anyone with experience with programming give me advice on my routine in OP?

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>>39241480
>>39241639
ahahahahahhaha you are answering everyone elses questions and the one you asked is the only one without an answer i know i shouldnt be laughing but its like a pity laugh i feel bad for you

does anyone on here make their own pre-workout?
I've been thinking about buying some bulk beta-alanine, caffeine, and maybe BCAA to mix with some gatorade powder since it's a lot cheaper. I was wondering if anyone had advice on how to make the best pre-workout I can, but on the cheap

>>39241656
It's okay. Someone with some experience will come along eventually.

In the meantime, let's keep this questions rolling. I have to hit the hay soon, so I hope there are some good questions (and maybe some answers) when I get up.

G'night thread.

>>39241667
OP again, I have a recipe here, give me a second.

>>39241667
>>39241680
Found it.

1 scoop of your preferred protein powder
10g BCAAs
10g Glutamine
1g Arginine
5g Creatine
4g beta alanine
Dextrose

Mixes with 1L of water.
Add Caffeine if you want, I avoid it.

>>39241686
I take my protein and creatine after I lift, otherwise it messes with my stomach
I had planned
500mg caffeine
3-5g beta alanine
1g arginine
5g glutamine
500mg citrulline
5g BCAA
what im seeing here is i should up the glutamine and BCAA, but what is the dextrose for? I'm just wondering here

When I elbow plank, I tend to have my elbows/forearms get tired before my core does, am I positioned too "high" up?

>>39242130
I'd like an answer to this too. Sometimes my arms/shoulders burn during planks, sometimes they are fine, and I have no idea what I'm doing differently.

What's the best way to make noob strength gains while cutting?

>>39242130
Make sure you're engaging your core. Squeezing your glutes may help.

I recently started squatting again after some knee fuckaroonies. First workout my lower back ached a bit afterwards but otherwise fine.

Second workout lower back hurt like a motherfucker after sets. Nothing during but it was goddamn killing me between sets. Form was fine so I decided to retard through the pain because it felt mostly muscular. The pain dissappeared after about 15 minutes.

Third workout and I felt no pain or aches whatsoever.

Was my lower back just being a bitch or should I have paid attention the second time?

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Hi /fit/,
I'm new to the whole lifting thing, only started exercising 6 weeks ago purely bodyweight
For reference I'm a scary skelly at 196 cm (6'5) and 72kg (158lbs)
Here's my current routine (when I talk about push ups and running I refer to pic related)

Monday/Wednesday/Friday mornings: regular push ups (week 5)
Tuesday/Thursday/Saturday mornings: diamond (close-grip) push ups (week 5)
Basically I repeat a week if I fail a rep and move onto the next week when I've done it flawlessly
I don't think there's anything wrong there but feel free to criticize

Monday/Wednesday/Friday afternoons: 4 x 100 bw squats and 2 min plank x 3 (right/left/both elbows) x 3
Here's the shittiest part I think, it takes fucking forever, I have to make small breaks during the squat sets and I feel like planks work my shoulders more than my abs.
I started with 3 x 50 squats and 1 min planks but I feel there are more efficient exercises than this.

Tuesday/Thursday/Saturday afternoons: running (week 1 of Bridge to 10 k)
I have a decent speed of around 14 km/h but my legs hurt and I think that's because of the squats the days before
It also helps that I love running.

Sunday is rest day

I do extensive stretches every time I start and I'm done with a session so almost no muscle soreness.
I think i enjoy the discipline and constant progress a lot so I'm not looking for the more intensive exercises.
I can't however go to a gym because of no money and general awkwardness (and no way to do pull-ups too)
The obvious weak link I think are squats and planks.
I eat more thanI used to and pretty healthy but not enough togain weight with this daily exercise.

Therefore my question is what would you recommend I change ? Do sit-ups instead ? Do back exercises ? Which one ?

Thanks in advance brethens.

why is my deadlift so shit? I seem to progress fine on all other exercises (currently doing greyskull) here are the stats from last workouts: (for amrap sets):
Bench: 48kg x 11
Rows: 43kg x 18
OHP: 42kg x 6
Chinups: 15kg x 12
Squat: 62kg x 10
Deadlift: 66kg x 8

I cant progress on my deadlifts for the life of me. I have been up to 70kg, but felt my form was way off because my lower back was tight like hell afterwards.

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How do I fix this? Chinups, bench, press are lagging behind squat and deadlift.

My right lat is bigger than my left lat, what do?

>>39242315
SS + GOMAD

>>39242296
Oh, I have those 3 images separate. This condensed version is superior so I'll read through this wall of text as a goodwill gesture.

>feel like planks work my shoulders more than my abs
I would check your form.
>No way to do pull-ups
Gyms can have pull-up assist machines that take anywhere from 7-100+ pounds off of the movement. People can use them to build up to unassisted pull-ups. Otherwise, look into cali. exercises that build lats primarily, and you want some bicep and back.
>what do
Uh, it's a strange little routine you have going and I'd look into doing something that isn't based around an anime girl. You need to fix your diet if you want to gain weight, aka calculate tdee and eat at a caloric surplus relative to it.

>>39242313
>66kg
Change up the sets of 8 to heavier sets of 3, mix it up and/or add in some back accessory work like uhhhhhhh, lat pulldown, bent-over rows, hyperextensions, db rows.

>>39242373
1 arm lat pulldown

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Starting pic related after 2 years on a 5-day/week bro-split. I went from 200lbs to 130lbs without lifting, then started lifting and bulked to 175, and now am cutting. A few questions.

Will I still see "noob-gains," considering I hadn't trained for strength before? (My normie friends think I'm jacked)
How many (if any) accessories can I throw in at the end of each workout? Are certain days better for hitting certain body parts?
Why deadlift only 1x a week?
Is working out 3 days a week helpful if I'm used to working out 5x? I'd like to retain what muscle I gained on the bro-split, and the volume seems extremely low.
Are there any other routines that are better for aesthetics? (I know strength=muscle, but my primary focus is to look better) Should I do this or a PPL? /fit/ made the routine variation, am I being trolled? Should I use Phrak's variation?

>>39242399
Thanks for taking the time to read, I'll add a tl;dr next time.
For the planks, I will check my form.
For the pull ups however my problem isn't that I don't have the strength, it's that there nowhere where I could do it in my room. I'll look into calisthenics (I'm a complete fitness illiterate)
The anime girl part doesn't mean anything though, I just stumbled on the pic and I thought the program looked okay, I'll plan my new routine tomorrow.
Thanks for the advice bro.

squats with dumbells? trying to work out from home.

I bench and row with dbs at home with the same weight for both. I can do 2 sets of 8 for bent over rows easily, yet struggle 2x8 for one arm db bench. Should I bench every session and cut rows and other back exercises to once a week?

>>39242443
Been trying to combat it / strengthen my back with additional sets if pullups everyday. The 8 reps come from the amrap set of greyskull, before that come 2 sets of 5. Thanks though m8

>>39242577
Eiher goblet squats or just with the dumbbells at your sides. You'll progress fairly quickly so adding weight to adjustable dumbbells may be costly. I hit 1pl8 with db squats so I've swapped them out for lunges.

>>39242672
What is 1pl8?

How do I calculate calories in food I didn't prepare myself?

My parents are taking me to this all you can eat fish and pierogi dinner tonight at a local polish church. Obviously it's going to be a lot of calories since everything is fried, so I haven't eaten all day so I can eat up to 1800 tonight, but I just realized that I have no idea how much fried fish it takes to make that. It's OK if I go a little over (tdee is 3300 anyways so I would still be at a deficit) but I don't want to eat 2k+ calories in one sitting.

>>39242726
1pl8 refers to the weight of a standard barbell (20kg/45lbs) with a 20kg/45lb plate on each side. So in my case I was db squatting with 30kg dumbbells

Every time I end a set of 5 squats (I'm at 120lbs, and I go below parallel every time), and I rerack the bar, my left shoulder and arm above the elbow hurts for a while. This has happened for the last 4-5 workouts. Have I hurt myself? Around 5 mins after my last set I feel completely fine and it doesn't affect my bench or OHP or anything.

Best excercises to strengthen external rotation of the shoulder? Looking for things like pull up/push up/dip variations. Resistance bands and Dumbbells are too monotonous for me.

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Hi. Been trying to leave my fat ways behind, and doing well so far.
However one problem is that I just can't fall asleep on a caloric deficit, the hunger keeps me awake 5-8h after going to bed. Is this fat ignorance? Is there a clear fix to this or do I just have to tough out and acclimate? Kinda ruining work performance

>>39240767
Should I do goblet squats to correct my form and make sure I'm not overemphasizing my quads on squats? That might be a source of pain for me.

My bicepts are sore from my first round of barbell curls, and i am wondering if i will be able to OHP/Row with bicept doms.

I would just go and find out but it is kind of far to the gym by foot.

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how to get this?

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I don't know how many calories to eat for bulking, as in: should i trust the numbers calculators tell me, or just do my bmr + 250?

Part of the problem is I don't know how to classify my activity level, so I don't know what to put for that.

female, 5'7, 115lbs, lift 4x/week, run 3x/week
-lifting is about 90 min each session
-running is between 2-10 miles, depending on the day

says my bmr is 1336, so would i eat ~1600 a day to gain muscle?
Also says my tdee if sedentary is 1600 anyway.
I just want to be like pic provided

>>39243130
great genetics OR implants OR a gazillion glute exercises and good genetics

Is there any fault in doing light reverse flies/ohp to help my back and chest develop? Same with doing heavy goblet squats/light lunges alternating like AxBxA.

>>39243130
https://www.freddy.com/us_en/?___from_store=us_en

>>39243151

f you want to look like pic related get into the gym and do weighted crunches for 2 hours and then leave and do this every 2 days

Compounds, bulking, cutting, is for bodybuilders. People that want to get big, and lean.

You just want abs and to be lean. There is NO REASON for you to bulk or lift

>>39243130
>>39243630
Probably these specifically:
https://www.freddy.com/us_en/wr-upr-shaping-effect-low-waist-skinny.html#WRUP1L1E_H4_0_91_L

they're like push up bras for your butt

>>39243657
>if you want to look like pic related
you've gotta have great genetics.
her face and skin are flawless.

How I do use a food scale to count macros

>>39243894
>Weigh food
>Total your macros
>Learn to into ratios

Low bar squats, the bar rests on your shoulder muscles correct, not your traps at all? I make a "shelf" right behind my shoulder muscle by drawing my arms back, is this correct?

Does anyone have Prometheus' workout schedule? I know he's /fraud/ but still wanna know.

>>39242787
Overestimate to be safe, look up equivalents with established info online. Add a couple 100 kcal as buffer since you don't know oil type etc. If anything slide whatever you think you went over into tomorrow's deficit.

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>>39243990
traps is actually a big triangular muscle, and has not just upper fibers, but also middle and lower.

anyway, pic related.

Instead of trying to copy someone elses form, I'd recommend finding out what feels most comfortable for you.
Here's a video explaining it:
https://www.youtube.com/watch?v=gE3ftaTq84E

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Do I have gyno?I've been going to a gym for a Month. 5'10

Flat bench 160
Incline 145
Dead lift 206
Don't squat >kek

>>39244397
What do you think gyno is, and how do you think it's related to your lifts?

>>39244397
no

>>39244397
>picture
>png
>3.87 MB
retard

>>39244035
his hands are too far apart for highbar, zero lat engagment, 0/10 would not bang

>>39244397

>has some muscle clearly visible on his frame
>bench 160
>deadlift 200

??????

?????

>>39244448
why the fuck would you engage your lats during squats?

>>39244411
I thought I might need to lift harder kek

>>39244438
Huh? What the problem. I agree with you I am really retarded

>>39244462
I really don't know anon. I followed ss at planet fitness for 5 months with smith machines then this month I just started lifting at my uni gym with a edited ss with no squat. I'm really weak and I think it's because of my shoulder failing me on heavier sets

>>39240767
post a form check video in plg, here, or on >reddit fitness
squat shoes do a good job at keeping your feet in place and making it easier to hit your quads comfortably since it makes it easier to go deeper (activating dat ass).

>>39244462
Also I don't know my max Deadlift. Haven't tried hitting it yet but 200 lbs was the last degit I hit without any issue. Afraid of snapping my shit sempai

I've been craving potato chips for months. I just bought a large bag and I'm gonna do it tonight.
What can I do to mitigate all that fat? should I eat it before or after working out?

>>39244519
Before, then workout to burn calories

>>39244519
doesn't matter when you eat it. the daily surplus is the same either way, and that's what decides how much you gain.

>>39240423
I could see that trap/shoulder work on Pull affect your OHP and raises. But to be honest, you're at a level of strength now where you're just going to have to listen to your body and see if that volume of isolation won't detract from your main lifts.

Alternating your main lifts is fine, but I have to ask why? Your standard/sumo diddy is generally a matter of preference. I personally hate reverse grip bench and front squats but they'll still get you stronger, as will the standard form.

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>>39240423
tips for pull up progression?

can only do full 2 pull ups from a standing position

aiming for at least 5 starting from a dead hang by the end of this year

>>39244553
>doesn't matter when you eat it
yeah, it does. when the body gets a large amount of calories at one time, anything not used for biological processes gets stored as fat.
if you spread it out more over time, more of the calories will go to building muscle, and less gets stored as fat.

>>39240423
I've been taking giant round dumps the size of bowling balls. Everytime I take a dump I feel like it's tearing my asshole and like I've just been violated.

Any fellow fitizens recovered from videogame addiction, i've slowly come to terms with the fact that my 10 hours of sitting in front of the computer everyday is not normal. wat do....

I'll spam this until I get a reply

I'm currently a DYEL lanklet, I do a lot of cycling anyways about 16 miles a week via commuting to work, what steps do I need to follow to get "ottermode" I can only make gym three times a week, on one of days I have to cycle 10 miles there and 10 miles back, I have the money to afford anything, but not drugs cos I'm a prissy .-.

>>39244852
Yes, I just stopped playing videogames altogether.

>>39244568
do em very slow. set a goal for the day and do it, even if it's only one at a time. once you can do multiple, start doing pyramids. take a day or two off at the end of each week and the day you come back is your test day. just bang out as many as you can in one go. compare numbers week by week. and like everything else, don't forget to breath.

you can also do negatives if you're having trouble moving past one. jump up so your chest is to the bar and very slowly lower yourself. like as slowly as you can.

Sorry if this is so long, I've just seen a lot of people progress from a situation like yours using these methods.

What happened to the /fit/ Discord?

I haven't been on in a couple of weeks. I just opened the app up and the server is... gone.

>>39243657
But I like lifting, I just want to be more cut with more defined muscles. I don't believe she only does that, bruh.

Also trying to recover from anorexia, so I need to eat more eventually. Figured getting bigger, as in more muscular, would help. Probably not.

>>39243657
https://www.instagram.com/p/BLUoWdoDzNW/?taken-by=fightforgrowth

I pretty much want to look like her. I'm unsure how much to eat to grow like her, is what I'm asking.

so i have very small lumps (less than 1/3rd of an inch if i had to estimate) under my nipples as a male

i'm still fairly fat, 16-18% bodyfat, and my nipples more or less follow the curvature of the fat under my pecs

i could post a pic, but my question is this:
if i had gyno, would my nipples be noticeably protruded from my moobs? or, because i'm fat, would they simply follow the curvature of the fat already there?

>>39244568
look up pull up push, its a military workout
basically, you have 2 days, A and B
A day - do 50 pull ups as fast as you can in as few sets as possible
B day - do 50 throughout the day
do this for 10 days, rest 3, and on the 14th day it should around double the amount you can do
the other thing is spend the 30 bucks on one of the home pull up bars, leave it up in a door you walk through a lot like the kitchen door and any time you go through do a few
my brother and I did this and we can both do over 25 pull ups now

Need advice for lethargy during cuts.

Been cutting pretty well for two weeks now.
178 lb, 5'10"
20.5%bf yesterday
1500-2000 kcal daily
EC Stack.
Intermittent fasting.

Trying to keep my SS routine strong but I workout in the evenings and there are days when the EC wears off and I just can't bring myself to do anything productive, let alone physical. Instead of three workouts per week I'm usually getting two now.

Is that really so bad or should I move my workout forward in the day? I feel pretty wiped out after the workout no matter when I do it since I started cutting.

>>39242179
If it's a one time thing and goes away quickly, you can generally ignore it. It can be hard to tell the difference between severe muscle soreness and joint/tendon pain, but the big pointer is the duration; muscles get a lot of blood flow and usually recover quickly with light use, tendons and ligaments don't.

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I'm on day 5 of nofap and I feel slightly depressed and lonely. I literally never feel like this.

>>39242315
Get out of novice mode first, then come back if it still needs addressing.

>>39242825
You're probably just not rotating your shoulders back far enough, so your lats aren't crafting enough of a shelf for the bar which causes it to rest on and pinch your delts. Also make sure you aren't trapping any shirt seams under the bar.

>>39246258
> bar behind the head

Burns my ass every time

do you guys record how much you eat each day when you're bulking? or just pay attention throughout the day and try to hit your goals
I've been trying to record what i eat throughout the day but it's kinda hard with my schedule, is there an easy way to do it or just carry around a little note book and write as I go

>>39246332
i pretty much just add it all up in my head

rounding down

>>39243657
>If you want to look like pic related
>With those lean arms
>Developed delts
>Visible obliques
>Don't ever work those muscles
I forget how uninformed normies are regarding gendered differences in anabolic hormone levels and androgen receptors. Still blows my mind.

>>39243151

A couple pointers:

>Lift 4x/week
Lift at most every other day and prioritize rest. This gives your muscles what the need to develop and keeps stress hormones in check. If you just like exercising every day of the week, lift 3x and run 4x instead.

>90 minute lifting sessions
Simplify your routine, stop doing abs so much, and focus on compounds and good form; long workouts are usually a sign of inefficiency. What's your lifting routine? 2x5 and 2 minute rests would work just fine for you.

I know those pointers were unsolicited, but you can easily get lost down an unproductive path pushed by a lot of women's fitness advice which tends to be "fuck yourself up as hard as you can every single day" which tends to be horseshit.

Regarding calories, your tdee is probably 5-600 calories above bmr regarding your activity level, height, and weight; the calculators are usually pretty good for a ballpark. Add 3-500 on top of that, and track your weight for a few months. You can adjust from there. A good short term indicator is if your lifts are going up, you're eating at a surplus. It all takes time, small adjustments, consistency, and patience.

>>39245163
She probably lifts more than >>39243657 ever will, and definitely looks better.

>>39244634
Fat is constantly stored and broken down simultaneously. What determines whether those calories are ultimately spent or stored is if your blood hormone levels and intramuscular chemistry is anabolic or catabolic. You do have anabolic peaks around workouts, but they're short and don't have as much of an effect as the several day anabolic bias caused by heavy training.

>>39244929
>16 miles a week
>a lot of cycling
Cycling isn't your problem, not eating is your problem.

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is this a meme machine or does it work?

>>39246568
The disk herniator 9000 is pretty great desu senpai

So I got a gf and want to get more aesthetic for her, in my room I have just about enough room to do pushups, I was thinking of doing like 50 push ups and 50 sit ups a day, would this be good enough to make me more physically pleasing?

>>39246568
>let me strengthen my abdominals by flexing my lumbar spine

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What's a good Curl-Bro Arms accessory routine?

Doing a Kettlebell routine in the mornings, and Insanity at night.

SS or SL?

>>39246990
doesnt really matter. just do a lot of high volume bicep exercises consistently for about 5 months pretty much every gym session.

OP here, its morning now.

Can someone with experience please answer my OP questions?

I really need to know if that routine is solid.

New to fit, what routine should I do if I can only go to the gym center friday saturday and sunday?