QTDDTOT

I can't sleep for longer than 5-6 hours at a time.
I'm always tired by 4PM and just about ready to drive off the road.

What do I do

>>39313458
Is it healthy to smell your own farts?

>>39313477
Sleep more frequently.

>>39313477
melatonin, phenibut, zma, no booze, different bed

Oats/Eggs for breakfast
Chicken and rice for lunch
Chicken and kidney beans for dinner
Snacks/milk/whatever throughout the day
Would this diet be good enough to get /fit/?
(I'm a skeleton and bulking)

Can I build muscle and lose fat while eating at maintenance?

>>39313594
Needs more broccoli

>>39313594
No. Read the sticky. Go to Myfitnesspal. Count calories. Go for 3,5kk cals, if you need a quick reference. 1 gallon of milk should be 2.3k kcals. Rest you fill up with food. Be DEDICATED to eating.

>>39313684
Yes, it is a slower process than simply cutting or bulking though

>>39313696
No, man, I know all that
I'm concerned about the ingredients
Is there anything "essential" that you should eat or is my diet ok?

>>39313704
People will tell you to supplement with vitamins, or veggies, or whatever, but it doesn't matter that much.

Truth is just try to bulk. Eating means taking in building blocks for muscles. That's what you want to achieve. You need to get good at cooking and the gains will come by themselves.

If you eat lots of vegetables and chicken and supplement with fish oil and some multivitamin that won't hurt you, but all you really need is to get your calories.

>>39313704
>>39313712
If I say 'get your calories' I also mean be sensible. Some calories won't help you gain shit and will just go out unprocessed or give you a hangover.

>>39313594
Needs more green vegetables like string beans and broccoli and a source of vitamin c like bell peppers or cabbage.

btw starchy vegetables like sweet potato and regular potatoes are great for bulking and fairly affordable, as well as a source of various vitamins.

>>39313712
>>39313714
>>39313718
Alright, thanks alot

>>39313701
Thank you

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anybody got a good abs routine to recommend? I know the wiki says to just eat right but AllPro (which I've followed now for 6 weeks) says to supplement with ab exercises or cardio.

>>39313594
https://www.elitefts.com/education/novice/how-to-stay-small-and-weak/


Beef (all cuts – from fatty to leaner)
Whole Eggs
Bacon
Potatoes,
Sweet Potatoes
Red Potatoes
Milk
Dark Meat Chicken
White Rice
Oatmeal
Peanut Butter
Fruit
Nuts
Bread
Cheese
Cottage Cheese
Mashed Potatoes

The above foods, combined with traditional bodybuilding foods, should make up the majority of your diet. I do recommend adding in some “dirty” foods as well. The best, in my opinion:

Burgers
Pizza
Mexican Foods
Chocolate Milk
Milkshakes

When I start bulking, would it be alright if I ate at maintenance and made up my surplus calories with protein shake?

>>39313839
Do 3 sets of an ab exercise every day. Every day. Chest Day, Upper Body Day, Leg Day, Rest Day, doesn't matter. Every day. 3 sets abs.
I personally can recommed hanging leg raises. But strict, no swinging. Stright legs, toes to bar, pause at the bottom.

>>39313944
>https://www.elitefts.com/education/novice/how-to-stay-small-and-weak/
That article didn't teach me how to stay small and weak.

>>39313944
Damn, that's a good list
Thanks man

>>39313952
yes it does:

Supplements
A Six-Day Body Part Split
Chicken, Brown Rice, Broccoli

>>39313949
If you make the shake with whole milk, yes.

>>39313950
Any ab exercise will do? I prefer one I can do at home, with dumbbells if weight is needed.

>>39313944

What do you do about fat content and abs though? I'm concerned that I'm getting too much fat from things such as red meat, milk, and cheese, and that it's hampering my efforts toward attaining a six-pack. I basically don't eat anything that isn't on the list you posted though, the occasional delicious burger included.

guys pls rate my OHP and diddlylift form
OHP = 52.5kg
Diddly = 140kg
sorry about the shirtless press it was a hot day

https://www.youtube.com/watch?v=e1PrR-cmDpk

https://www.youtube.com/watch?v=qIvJaknZN7c

>>39314205

OHP is a mess. You're not stable, you've got some gnarly pelvic tilt going on and your ROM is going all over the place from rep to rep. If you're going to press from chin height instead of off the shoulders, fine (I dont' like it personally but its not a gamebreaker) but be consistent about things.

Deadlift looks better, but it looks like you're losing your bracing and getting rounded over on the later reps. Hard to see a lot of setup detail with the plates in the way.

Should I wear braces on my knees or other parts for doing squats? I'm a skinny faggot just starting out and only doing 30lbs but it does make my knees ache a bit when I do squats.

>>39314219
thanks dude. I used to press from shoulder but it messed with my lateral delts for some reason...might be forearm length

how do I fix the pelvic tilt?

should also mention these weights are PR's for me so I might drop the weight on the press a bit

>>39314265

In this case its probably form more than mobility on the pelvic tilt, but its a bit difficult to judge this sort of stuff off a single video. Better bracing (you should be as tight up for pressing as you would be for deadlifting) usually helps but its not a panacea.

>>39314286
alright mate thanks.

I've been told I have shit posture, so I'll see about fixing form (ala bracing) and work on my posture in the meantime.

Do you know any good stretches or whatever for fixing pelvic tilt?

>>39314192
Just look up ab exercises, try them out and do what works best for you.

Fat doesn't make you fat. Too much calories make you fat. Sure, fat has a lot of calories, but it also is important for a functioning body. If you're getting too much fat in your diet, it's not animal products that you should cut out, but rather vegetable oils.
The worst thing to eat is probably sugar. So if you want to clean up your diet, reduce sugar intake as much as you can.
As for getting abs, you should also do cardio (maybe even fasted cardio, but then you should get some BCAA's in).
And be aware that most people will only have abs when they flex. Unless their abs are really massive and/or their bodyfat is really low. Both of which are almost impossible to attain naturally.

I've been squatting for about a year now, I've noticed that the inside part of my quad, near the knee is developed but the outer part isn't.
How do I fix this? Is it because I don't do leg extensions(hurts my left knee really badly for some reason).

Additionally, when I started off, I could squat with feet forward, I just can't anymore. If I try doing it, my feet turn outwards at the bottom position. Is it because of under-developed outer quads? There's a lot of debate about this feet in feet out thing, which one is safer to use?

>>39314321
Look up some of the PRI shit on dark side strength, and stretch the ever loving shit out of your psoas. Half kneeling KB presses while focusing on keeping your "ribs down" will help you with keeping a locked in core while you're doing work.

>>39314353
It's okay to have your feet turned slightly out, but if you can't do a BW squat with feet facing forward, it means you probably have some tightness in your calves.

Attach a band to some point behind you, loop the band over your ankle, get down tension on it and practice pushing your knee out over your toes. This should help a bit with dorsiflexion.

Disclaimer: This is 100% pure conjecture on my part, and without running you through an FMS I really have no idea what the issue is.

I'm having trouble keeping it up. Me and my gf moved in about a month ago. The first few weeks we fucked non stop. But lately it's slowed down to like twice a week and like every 2/3 times we fuck, I lose my boner. It usually goes like this
>start fooling around
>she gets me only like 90% hard
>start fucking
>I'm usually good for about 5 min
>start to slowly lose boner while inside her
>eventually become completely flaccid and there's nothing I can do to get hard again
My gf is extremely understanding and is telling me I'm probably stressed from the move and school and I'm psyching myself out. But it's still happening and I'm becoming very worried. It's been forever since I've had a 100% diamond boner. I have no idea what to do
Any suggestions? I really don't want to go to the doctor cause he'll just give me some viagra and I don't want to become dependent on pills to fuck at the age of 25.

>3 months into lifting
>did sl and switched to ss recently
>All my lifts are stalling really bad the past two weeks
>feel constantly exhausted and hungry, im eating way more than usual.
>only workout mwf so not overtraining i think
Should i deload and work my way back up or am i doing something wrong?

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>>39313458
I have 2 questions:
1.If I am already a fat fuck can I lose weight and gain the same amount of muscle as another guy that bulking or will I have to lose weight gain muscle and bulk to gain mass and bigger muscle?
2. Can sleep affect your weight and what speed you burn it off? I have anxiety disorder and can't sleep at night. IDK what to do lads.

anyone got a good stretch and exercise list to fix anterior pelvic tilt? i've ignored it for long enough

i know i gotta stretch my hip flexors, quads and hamstrings and strengthen my glutes, anything else?

>>39314964
Me (>>39314205) and this dude >>39314219
talked about it

>>39314490
One week of nofap should set you straight. Also, if you could frame the sex in a way that's fun/not stressful, that'd probably help, because sex is supposed to be fun/not stressful. But you came to /fit/ so hey, someone has to tell you to do nofap.
>>39314779
If you've failed your sets twice, you should deload where applicable. Get proper sleep and idk what your diet goals are but keep them in mind.
>>39314871
1. your english deteriorates. You can lose weight and make solid gains as a fat fuck going for noob gains. Hopefully that answers that.
2. sleep is where your body repairs the muscles that you tore in the gym. You should uh, go see a doc or try to make sleep a non-stressful event.

Why do so many big guy powerlifters have the same stupid tribal tattoos?

>>39315092
>Your english deteriorates. You can lose weight and make solid gains as a fat fuck going for noob gains. Hopefully that answers that.
I apologize for my poor english. I didn't sleep last night as I was having anxiety and don't have anxiety meds. Nonetheless thank you for answering my question....... Faggot

Want to get the cardio levels for boxing. What sort of shit should I be doing?

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Why do novice programs like ICF 5x5, SS and SL call for deloads after just 2 failed attempts at a certain weight? I wasn't able to squat 77.5kg for 5x5 last week, then I tried 80kg for 5x5 this week (after my 2 rest days) and I was magically able to get it. Why shouldn't I just increase the weight instead of decreasing it? Isn't that how you progress? My form was good as well and the lift felt pretty easy. Is it the rest days that helped me recuperate? Should I keep increasing the weight after each fail or should I actually follow ICF and do the deloads as prescribed? Also, what are the downsides to not deloading? help

Is there any way beyond mental cues to stop my knees caving inward on my squats. I'm lifting baby weights, but I just came back from hurting my hip from squats. With the bar I can make sure my knees don't, but I tested at 100 lbs (bar and weights) and I'm getting the knees caving, which I'm pretty sure is causing my hip pain.

>>39315565
Point your toes/feet out before you unrack the bar, and throughout all your sets.

What's a guaranteed way to give me arse doms?

I don't think I've ever had arse doms and I'd like to see what it feels like

>>39315705
Squats, if not, try hip thrusts.

>>39314221
Check your form. Knee shouldn't be hurting if you're doing them right.

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I know the video sucks, I will shoot another one soon. But can you tell me if you spot major flaws in this deadlift?

Why do people always do 3 sets? Is there no point to doing more if you're still capable?

I see people doing dumbbell rows bent all the way over on a flat bench and standing and bent at the hip. Which is 'better' or what are the advantages of different stances? Does it make any difference if you're standing or have a knee up on the bench if you're bent at the same angle?

how do I get a fit bf, where do you guys hang out?
t. gayanon

Does jizzing really affect your gains or is that just a meme?

i've heard people say that implementing push presses as well as just OHP has helped them progress on OHP and break through stalls.

how would you implement this? 2 sets with the same weight after OHP? same day or a different one? is it about push press volume or are you actually going intense on these?

>>39316126
form checks on easy weight aren't useful.

from what i can see, you're deadlifting 40kg and you're not struggling at all.

please make a video of a weight that's at least hard for you.

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I'm out of shape and doing 5x5. I can do squats, deadlifts, even rows pretty well, but bench, military press, and other arm related stuff I cannot match the weight. What do?

>>39316175
keeps the volume low, but the intensity high.

a lot of beginner routines (most notably SS and GSLP) uses 3x5. some use 5x5 though.

when you get to intermediate and get off linear progression, you start to see a lot more volume to drive progression. you might have a light day in the middle of the week where you do 70% for just a couple sets. sure, you can go ham and crank out 10 sets, but then you're defeating the point of a "light" day.

if you're a beginner, feel free to go AMRAP on your last set though.

>>39316760
the stuff you say you're not doing great at (bench, OHP) are all tricep exercises. you could try programming in some assistance work to help your triceps a bit.

>>39316745
I was struggling desu, I just was done with my set and did the extra 3 deadlifts just for the recording ( I forgot to record them before). the weight is light but I'm a total beginner and I'm weak af

>>39317223
I'd like to see you try to curve your back in a bit more but it's fine as is. As you progress heavier, don't let your back pop out. Also wear shoes, christ sake.

>>39317395

you mean keeping the back a little more parallel to the ground?


No shoes: It's the gym policy (not really an open gym, just a friend's homegym)

Water.

I consume more than the alleged "eight glasses" I'm supposed to drink each day, but I drink them in pints at four stages of the day. One when I wake up, one at midday, one in the evening and one before bed.

Is this OK or should it be small amounts at more regular intervals?

The reason I ask is because my piss is often yellow despite drinking large quantities.

>>39316177
You're talking about bent-over rows that use the barbell over one-arm dumbbell rows. They both hit the back and use the same secondary muscle groups. I personally do them both when I'm hitting back but dumbbell row is mildly superior because it takes just a bit of work to maintain form with bentover rows (it's pretty negligable though) and dumbbell rows keep you balanced where you can cheat one arm out of some of the work with a bentover. Bentovers *are* perfectly fine though and I'd suggest mixing it up or doing them both.
>>39316269
We hang out at the gym and at home posting on feels threads.
>>39316345
nofap for 7-10 days has a mild testosterone boost but it's mild. People say it can help with psychology but that's iffy.
>>39317455
I mean curving inward slightly.

I have eye problems.
Doctor said i can't lift because of it.
Is he just trying to scare me?
If not how do i get in shape now.

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I don't have any whiteheads anymore but I still have red spots on my face. Are they going to fade if I keep on applying benzoyl peroxide to them?

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>>39313458
When do noobgains stop?

>>39315530
You're supposed to deload after 2 failed attempts in a row. One failure can often be chalked up to a bad day, but if a week of rest didn't let you get stronger on a lift, then you're probably closing in on the end of the easy newb gains. Yes, you get stronger because of progressive overload, increasing the weight, but you get stronger FROM rest. Deloading let's your body rest. You did right, just remember that exercise is the chisel but rest is the material.

Are you supposed to lean back while doing facepulls or just stand straight?

Everyone says this is a great lift but I never feel anything

>>39317551
I'd get a second opinion. I'd imagine at worst, they'd tell you to dodge certain lifts but if you worked with a trainer to get the feel for the form, there isn't much that you feesibly shouldn't be able to do. Even with something like squats, you feel it more than you see it.

>>39317629
Someone answer this, I have the same question

>>39316729
Do your OHP as normal. Do OHP to get better at OHP.
Then after the normal sets, do an extra set of push presses at your OHP weight or maybe +5 pounds. Lower the weight slowly from the top, this is emphasizing extra weight on the eccentric portion of the movement which is what makes using push press good for assisting OHP.
I've also done it when I fail out on OHP. say I fail on the 3rd rep of the last set. I'll finish the set with push press + negatives.

I take pre on a 2 week on, 1 week off basis and as such have had some last Saturday. Should I take some tomorrow, or wait until Tuesday to make more than a full calender week?

>>39317629
>>39317692
why are you doing facepulls? mass, correction of shoulder girdle etc?

don't lean back. the more you lean back, the closer you get to just doing a bastardized upright row

>>39317551
ignore that twat.

i have literally no idea why doctors recommend running etc but near constantly advise against lifting weights. lifitng is possibly the best physical activity you can do for your body.

>>39317734
Mass

>>39316729
i am on a texas method split. if you're not familiar with the texas method, it's a style of training wherein you hit your body with volume early in the week in order to spur enough compensation to get new PRs late week, usually a 3 or 5 rep max set.

i do it for OHP - my PR set is 5 reps, and i have seen good results by adding in 2x2 push presses afterwards. however, i only do 2x2 to keep overall volume low that day - i can't recommend this rep scheme outside of my particular program. however, i can recommend push presses.

remember though, a push press isn't just OHP with a bit of leg drive. you're supposed to explode in the legs as hard as though you are doing a jerk. difference between push press nd jerks is that with a push press you don't bend your knees - instead of ducking under the bar and pressing with the legs to bring it to full overhead extension, you finish off the rest of the movement with your shoulders. that's what a push press is and the benefits of it are maximized when you train them this way (since you can overload the shoulders heavily with it which in the end is the whole point behind push presses)

>>39316126
ok, your knees are too far forward and (well not and, because) your hips are too low. i could almost feel the tension in my quads watching that. what you are doing is a partial squat starting from the floor. you will quickly stall doing it that way. your hamstrings and glutes are not involved enough with the way you are doing it.

don't be afraid to move the weight with the hammies. i suspect what you are doing is compensating for a lack of hamstring and possibly hip mobility by dropping your hips down to avoid rounding your lower back.

>>39317511
No, I mean I've heard people say if you fap or fuck you're wasting protein.

I eat mcdonalds 5 nights a week (workin nightshift) a mcdouble like a mac, jr chicken n large fries also a 140 6'1 skeleton

Im new to lifting and I take boxing classes

will eating mcdonalds this often catch up to me if I eat healthy my other meals

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>>39313458
/fit/s view on ulisses jr.?
natty or na

I've been struggling on bench, thinking of doing drop sets on Saturdays since I'll have two days rest in a row after that. Has anyone tried this? Or is the bench press too taxing for drop sets?

>>39317511
>dumbbell row is mildly superior because it takes just a bit of work to maintain form
i would argue that as a disadvantage. why would anyone want to have a harder time to keep good form?

the best thing i ever did for back was:
1. weighted pull ups
2. weghted chins
3. bent rows from the floor (pendlays)

>>39318052
?

>>39318089
is he natty? is this obtainable natty?

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>>39318052
Not even close
>muscle mania

>>39318052
he looks like all modern bodybuilders

too much muscle on his frame and legs look comical

not aesthetic at all really. it just fits the modern IBFF competition standard

>>39318153
agree on the legs and glutes part, i like his arms and chest though

Is pollack /fit/ approved? The sticky says to eat more fish, so I bought a bunch of the cheapest decent-looking stuff I could find. It actually doesn't taste bad.

Also, for future reference. How do I check if something is up to /fit/ standards or not?

>>39318182
pollack is just fine breh.
eat whatever the fuck you want, if you want to eat healthy eat healthy, nothing has to be approved by fit

>>39317880
Oh, like the protein you shoot out could've been synthesized into muscles? If a proper doctor wants to chip in then go ahead but I'm going to venture that you're fine, and just make sure you have a good protein intake.

>>39317718
bump
Also, is the Cotton Candy Dr. Jekkyl any good?

>>39315565

It works to do an outwards torque with your feet (without actually moving them) while concentrating on your knees following your toes. If you can't squat with proper form, lower the weight until you can. Practice some hip widening exercises at home.

Help me out guys. What the fuck is up with my dick today? I've been getting rock fucking solid at the slightest touch and whenever I actually play with it, I'm on the edge of cumming in no time at all.

>>39318169
actually i change my mind. his upper body is pretty incredible. in fact, it's fucking aesthetic as fuck. i guess i just looked at his legs and judged too fast.

also, mirin package, no homo

>>39318245
he has literally perfect ab insertions
we gotta stop with this homo mirin brehs

Is 5 a day a meme? I know that it's a British government thing, but how seriously should it be taken as a guideline?

>>39313458
I need a new phone, lads. Whats a good android one these days? My old one is a 4 year old Xpera T and I'd like something similar to that, which would also last me for the next four or five years.

Also, Samsungs are too round for me, don't like the way they look.

Fitness related:
Starging a hard labor job next week for the next month and a half. Should I still lift heavy? What if there is no gym nearby?

>>39318271
HTC m8?

Noob here. Where do you ohp ? In the squat rack, smith machine ? I never saw any one do ohp at my gym so I do not know. Maybe it is not allowed, it seems dangerous. Same question for deadlift

>>39318052
probably not natty. the only thing that could cast any doubt is that his shoulders seem a little small in proportion to his arms, but that might just be from the angling.
definitely mirin that v-taper

>>39318295
Dl in the smith until you get more confident

>>39318271
oneplus 3, fucking cheap and incredible for the price, can only recommend if you arent willing to dash out 600+ for a phone

>>39318470
I'd be willing to dish out that much IF I knew for certain that the phone would last me for the next 4 years. I'll look into them.

>>39318293
Are they durable?

>tfw don't know how to navigate in this new oversaturated phone market

>>39318524
buy a htc 10 instead, its newer and a more improved version of the htc m8, the m8 is quite old by now.


basically just buy any top flagsship phone from any brand you will be pretty good to go

>>39318025
>Seriously believing the McDonalds is unhealthy meme
The micronutrient content of a lot of mcd's food isn't very good, but the macros aren't necessarily bad, especially since you're bulking. Saturated fats and refined sugars are high, but if you're lifting seriously they'll get used for fuel just like anything else you chew and swallow. For you, right now, getting enough calories is important and you'll make far more gains eating mcdicks at a surplus than you will eating the "cleanest" diet you can at maintenance. If you add in some good veggies, your micros should be taken care of.

tl;dr
>Will it catch up to me?
No

>>39318242
Sounds like time to fap

>>39318295
squat rack or standing at the seated OHP station.

>>39318586
Alright, thanks m8.

Seems like HTC is announcing something new in the near future as well, with a metal case even. HTC 10 Evo? I'd imagine it should be quite reliable. Might just wait for that then.

just cracked open a 400g bag of candy, almost through it, and ate almost an entire 200g bag of cookies.
im feeling fucking dizzy, what do brehs?

>first cheat "meal" in 2 months

>>39318586
This is sound advice except for
>are they durable?
No, flagship phones are optimized for performance density and planned obsolescence. They aren't designed to be relevant performance wise for more than 2 years or less, and any drop may or may not shatter the screen, so they're often physically trashed by that point regardless.
>>39318271
Look specifically for durable phones, use keywords like "military", "rugged", "active", etc. Most manufacturers either make ruggedized versions of their flagship or near-flagship phones, and those that don't have someone who buys the core electronics package and puts it in a different, hardier frame.
>durability is priority -> look for durability

>>39318685
throw it in the trash
drink water

>>39318687
he could also get a good case

why is /fit/ the slowest fucking board on 4chan?

>>39318923
its definitely not.
retard.

If I'm cutting (tryna keep the protons up) getting shit sleep, and today lifted at noon without having had breakfast, would that be good cause for my lifts to go down?
As a new lifter but also overweight, how do I know if I should focus all on cutting, all on getting huge, or trying to mix?
Lastly I'm quitting drinking for Nov if not longer, but I don't seem to enjoy my vidya without it and weather outside is shit. What do people do for fun besides play vidya and shitpost?

>>39318725
>get a durable phone
OR
>get a non durable phone and add a case like an afterthought
I dunno anon, I could stand to not have a top of the line phone that's actually not made entirely of glass

i recently tried using the cue "breathe into your balls to brace" and i definitely feel stable,
but i get this weird ache in my glutes. it's not pain and it stops immediately after, but it feels super weird.

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>>39317844
Thanks a lot! I will post soon (Monday) another video, I think I'm able to perform what you suggest. Actually I was doing that because it was suggested me to. But I'll keep working on flexibility as well.

Question: the area where I feel it the most is definitely, by FAR, the lower back. It's all good or should I take a step back, keep practicing with low weight and get my spinal erectors on track? I don't want to blow up my spine

what does 1pl8/lmao1pl8 mean?

>>39319435
also, what are ab inserts desu

>>39313965
Not the anon you answered but could you explain why you gave this answer a bit ?

>>39319435
1 20kg/45lb plate on either end of a 20kg/45lb Olympic barbell, 60kg/135lb total. It's pretty low weight for anyone but a novice lifter on most lifts, so they're laughing because you're weak.

>>39319412
forgot the add the question:

any of you have this? any idea what's causing it?

>>39319461
the places where your abdominal muscles attach. good insertions mean your abs are symmetrical. bad insertions and they look like a zipper.

>>39319472
this, its pretty weak, have been lifting for one month and i can lmfaofamalama1pl8 bent over row for 6 reps

>>39319435

a plate refers to the 20kg / 44 lbs plates

"1pl8", means one plate on each side of the barbell, the equivalent of 60 kg since the bar weighs 20

1pl8 is 60kg
2pl8 is 100kg
3pl8 is 140
4pl8 is 180
etc.

bonus: 1/2/3/4 refers to doing 1pl8 OHP, 2pl8 bench, 3pl8 squat and 4pl8 deadlifts (for reps), it's by many considered one of the milestones on the way to making it

>>39313477
If you drink caffeine, stop. If you smoke or vape with nicotine, stop. Eat better. Only allow yourself to sleep during a certain time and no more. Example: Only sleep between 10 and 6. If you can't fall asleep until 2am, still get up at 6. Then tomorrow it will be easier to sleep, then the next day, etc. If you cut out stimulants and set a sleep time, you'll sleep better. May not happen over night, but it will happen.

>>39319495
nice, thank you!
>>39319480
thanks. thought it had something to do with plastic surgery lmao, like plastic ab insertions or something

>>39313594
Sure. You can tweak it a good bit though.

Quinoa instead of rice for one. Quinoa has a lot of vitamins while rice is basically a carb with nothing in it.

Two days a week, Eat some kind of fish instead of chicken. Salmon or tuna are good for me.

Add some lentils to the beans for some extra protein.

Throw in some random veggies with lunch and dinner for vitamins and fiber. I prefer fresh veggies and roasting almost all of them. I don't know how people can eat the frozen shit. I used to get a huge bag of broccoli from costco for like 7 bucks and just roast a whole pan with garlic and avacado oil, then sprinkle it with lemon and parmesan cheese after I pulled it out of the oven.

>>39317718
You should quit taking it and feel better and do better naturally.

>>39315705
Deads, then hip thrusts with weight.

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I just had a large bowl of pho. Did I fuck up my cut?

>>39319896
I want that trailer park ass on my face. Also, shut up and keep cutting stupid.

Lads, I am trying yo cut some body fat. My weight is 190lb hight 5'11, about 19% bf. I am currently on ~2300 kcal low carb diet. My protein/fat/carb ratio is around 45/40/15.
Am I doing it right?
>inb4 read the sticky

>>39320104

sounds good to me if you are also working out

>>39320143
4-5 times a week + 40 min cardio each day

im 6' and 168 pounds. I'm eating well and lifting hard. What is a good weight for me to aim to be at

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Opinions on routine? Anything im missing, should switch or get rid of?Also do 1-2 warmup sets

Push
Bench 3x5 , 1xAmrap
Ohp 3x5, 1xAmrap
Shrugs 3x8
Db incline 3x8
Push downs 3x8
Lateral raises 3x8
Dips 3x8

Pull
Deadlift 3x5 1xAmrap
Pull ups 3x8
Preacher curls 3x6
Cable Rows 3x8
Hammer curls 3x10
Db single arm bent over Rows 3x8
Lat pull downs 3x8

Legs
Squats 3x5 1xAmrap
Leg press 4x8
Calf raises 3x10
Leg curls 3x10

>>39313458

When it comes to split squats, what's the difference between rear-foot elevated and front-foot elevated?

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Am I bow-legged? I've never had anyone point it out to me or anything but I've started to notice it. Will it affect my gains? I started working out three months ago. It's going really well, got my form down, no pain or anything but I think my legs look weird.

Guys I'm having a serious fucking problem with my Lifts.

I seem to be able to make strength gains, but my lifts slow down.

My bench wasn't explosive, and was just a constant movement from lowering the bar to the push at the top.

My squats were managing well enough but I was getting pain in my fucking groin, I wasn't feeling my quads and shit activating.

My deads were making progress also, but again I'm getting no muscle activation.

So I dropped back to square one, and just started fatigueing the shit out of myself in an attempt to get the proper muscle activation.

I decided to just do my bench rather then my full SL trying to figure out my form etc.

I got activation out of my Tris, Biceps & chests, but it was fucking lackluster as shit.

Is there a goddamn routine I could do for the express purpose of building muscle activation.

Or a certain % of my 5 Rep Max I should be using for Warm Up (In order to fire activation up)

It's bad enough I can't seem to find a mobiltiy regimen that seems to work at all.

But not being able to get the proper muscles firing in my lifts is dragging me way down in motivation.

>>39319412
>>39319474
anyone?
it's like a tingling sensation.

>>39320590
stop caring so much about mobility. literally the only compound movement you do that you need any mobility for is the squat. just do a standing pike everyday for 2 minutes.

if you want your lifts to be more explosive, just do it. do the eccentric part slow (going down) and when you're at the bottom of a lift, just go! just explode, just do it. you're mentally fucking yourself up with all this unnecessary nonsense.

anyone can "fire the right muscles", unless you have a physical defect.

In terms of healthy hormone production and shit like that, is there any guidelines for the absolute minimum amount of fat that a person should be getting?

>>39313594
Bowl of peanut butter in between snacks

This one's purely theoretical, but maybe you guys will still be interested in helped. A little while earlier, it occurred to me that in places like /r9k/ we get people (probably underaged) who due to shit like not getting any pleasure out of fapping, think they're low test but won't go to a doctor to get themselves checked for whatever reason, these same people may well just be the NoFap shitposters, but would telling these people to get /fit/ be a method of diagnosing* their problem?

If memory serves, a low test man will have issues with his body fat distribution when he gets /fit/ (the fat goes to womanly places like his waist) and therefore would be able to diagnose whether or not he is actually low test without going to a doctor.

*Also, correct me if I'm wrong, but lifting increases test, right? So it may also be possible to argue that said robots have nothing to lose. Getting /fit/ will either diagnose their problem, reducing their fear of going to a doctor to fix it (and giving them a more genuine pretence than "it doesn't feel good when I fap to lolis) or it will fix it by itself. Does that sound right?

How the fuck do I cry? I really feel like I need to but I find it impossible. I miss the feeling.

>>39317799
I'd be interested in that routine. Would you post it?

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How many calories would you guys say were in donuts of this size?

Am I fine eating at maintenance and lifting until I can no longer make any progress, or should I eat over maintenance right away? Went from fat to skinny fat, unsure of how to progress.

For the bros with hyperhidrosis, does the sweat bother you too much? I'm planning on starting going to a gym soon and I'm thinking that my excessive hand sweat might be a problem.

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What are the negatives are leg curls, and leg extensions? i seem them made fun of a lot on here, are they bad exercises.

When I squat (deep, highbar) and get to the bottom, I drift to the right. How to fix?

>>39321331

Either your not even with your legs or your overcompensating

Would it be bad to split my exercises up? I do my fullbody workout in the morning and pullups pushups and ab work in the evening. Don't really have time on workdays to do everything in the morning.

Hey /fit/,
On my last session to the gym during my first set of squats I felt a twinge on the left side of my very lower back.
I stopped after that and quit the workout because deads were next and I didn't want to go to snap city.
My back hurt for the rest of that day and the next whenever I moved it a particular way so I took it very easy.

So it's been 2 days and I'm supposed to go to the gym again today. There's a tiny twinge of discomfort left but I could definitely lift through it.

1) Does pain mean my form is bad?
2) Do I go to the gym and do everything or just like upper body (SS) (or nothing)

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I had a toenail removed a a little over 2 weeks ago. The doc said the nail bed was damaged and gave it a 20% chance of growing back right. Is this bs? Or am I fucked like he said? Is there anything I can do to increase the odds of it coming back right?

Also I joined the rugby team at my college, would it be bad to be running a lot right now? Practice is only 1 time a week atm.

Pic related is my toe as of this post.

>>39321618
Pain is bad. I would just do upperbody shit. You could try going light for squats and deads but your better off waiting until next workout. No reason to injury yourself on baby weight

>>39321862
Yeah I'm about to head and do that now.

How good is stretching (dynamic and static) for preventing long term injury?

>>39321873
Both are good. Statics fine at home but don't do it right before a workout

on heavier DLs when i go i lose control of my thumb and start to hold the bar with only my long fingers. is this normal for the thumb to stop clenching the bar?

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>>39321242
https://www.t-nation.com/training/texas-method

N-not >>39321242 but I'm doing it too.

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>>39322134
idk if it's normal, but as long as you can hold the bar I wouldn't worry about it too much. If your grip is failing consider switching to a hook grip

>>39322222
don't mind me just checking dem dere 2s

>>39322222
good idea, i have never thought to use my hand like this, thank you anonymous anon

What's the best workout plan for aesthetics that has 3 work days a week, and will actually work for a natty? I literally do not give a single shit about strength, I just want aesthetics.

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So I tore my right meniscus. No serious injury.
But I have one of two paths:
>Slow rehab and therapy
>Surgery

Which route should I take?

>>39322222
will this give me thumb gains?

Is going to a boxing gym meme tier, or should I just go to a regular gym and do my own boxing shit on the side?

After workout, I always feel slightly depressed and I feel like I want to punch somebody really hard. I even go through the motions if no one is watching. Today I went to the main street to get some food after workout (Friday night) and I saw all the normies talking and having fun and laughing while I just stared ahead into space. I felt like I was a robot. Then I just felt intense anger aimed at no one in particular, ate my food, and walked back home.

How do I solve these feels?

>>39322359
Surgery.
After getting cut up I was back up to 100% after a few months.

just started lifting and gonna do starting strength cause sticky. im starting off at benching and squatting 95 lbs, and deading 135. Do you guys think I should only raise by 5 so i don't stall, or start off with ten each workout since this looks like im lifting nothing. Felt pretty tough when i squatted yesterday on my first day

>>39323337

L-lysine to supress arginine

>>39323337
Carbs immediately post workout.
U just grumpy and hungry.

>>39323355
wtf how do people start lifting at 95 lbs? When I started I failed benching 45, had to go down to 30. Took me 2 months and I'm finally at 90 bench, after failing a few days

>>39313458
What are you're guys hobbies outside the computer? I find myself able to control myself when at work or school but when I get home I just devour everything in the fridge. Im thinking of a club or maybe switch my routine to 5 days i dunno any thoughts?

I added 10kgs to my deadlift instead of 5 and got 3 reps with it, what do I do next time? try to get 5 with this weight or reduce it to what it should have been?

why do normies think deadlift will break me and why do they lift so tiny amounts of weight that they think my 140kg deadlift is a lot

>>39319464
He wants to get his surplus calories from shake(s). The protein by itself has not enough calories. Whole milk does have a good amount of calories (and additional protein).
Even if he were to drink 3 or 4 shakes daily, water or skim milk would not give him enough surplus calories.

>>39319495
no 1/2/3/4 is 1RM

>>39323701

It's not 1RM lmao

>>39323550
You're probably close to reaching the point where 5kg increases on the deadlift is too much. I'd say drop 5kg and from now on only add 2.5kg.

Normies can go fuck themselves.

>>39323704
Yes it is you fucking faggot and it always has been

>>39323711

1/2/3/4 is when your hitting that intermediate level. You think a lmao1pl8 1RM OHP is anything close to intermediate?

Hey guys, what are some non obvious foods to definitely avoid apart from obvious junk foods? White rice and white bread is some I can think of. This is for general gains while being smart not to over eat. Thanks.

>>39323719

By the completely arbitrary standards usually used (ie that chart Rip and Kilgore put together), it's either above it or within 10lbs of it unless you're >200lbs. And that's probably the harshest of the 1/2/3/4 standards.

>>39323748
the fuck? eat white rice. what's this meme that it's unhealthy?

>>39323719
1/2/3/4 is a rough estimate of what an average lifter should be able to reach in a year or less of serious lifting.
It's not balanced at all, of course 1pl8 OHP is far far easier than 4pl8 Diddy.

>>39323748
anything high in sugar. Sugar is the worst.
White rice is fine though.

>>39313949
What..anon... Its not like the calories from the shake suddenly make you go into surplus. Either way you're eating at a surplus no matter how you look at it. Don't call it eating at maintenance if you're not strictly eating at maintenance.

>>39314205
OHP weight needs to go down. Work on bracing and sticking your elbows forward.

Diddly your back is rounding a little bit. Again, might be that your core isnt strong enough.

>>39314221
form rework.

>>39314490
Yea I agree with the other guy. When I fucked for a week straight I couldn't get as hard but If i stopped for 3 days I was back to normal. Also I recommend not jerking it during those days and getting your sleep.

>>39314871
You can lose weight and gain muscle, yes. Do a cut until you're at 20% bodyfat or less. Then eat at maintenance until you're 15%. From there begin another cut until you're 12%, once you're 12% start a lean bulk. Getting to 20% is going to take less time than going from 20 to 15%. I suggest buying a scale and weighing your foods and logging them through an app. IF thats too fuckin hard just write down what you eat in a notebook everyday. Then once you're used to that log the calories in an app. Guaranteed to lose weight by doing any of those options. Any questions?

>>39314964
https://www.youtube.com/watch?v=K-CrEi0ymMg

https://www.t-nation.com/training/7-ways-to-fix-anterior-pelvic-tilt

Alongside what they said. Do these things everyday. Every fucking day. Do it. I did it. Other anons did it. You will do it.Guarantee you'll have 80% of your APT gone in a month.

>>39319413

>>39317844
This guy knows what hes talking about.

I suggest taking a look at this video
https://www.youtube.com/watch?v=jEy_czb3RKA

>Lel alan thrall
I know, I know. But he does make some good points. I had the same issue as you, you need to stick your butt out more to engage your hamstrings and glutes. Focus on squeezing them throughout the lift.

>>39321848
This sounds like a question for your doctor, dumbass.

what would be the most effective routine for cutting?

>>39313477
May not work for you, but one thing that helped was only ever being in bed if I was sleeping. The second I wake up, I get out asap, and don't go back until I'm sleeping.

I dunno how exactly, but it apparently forms an association in your head that bed is for sleeping, and when you're in bed it's to sleep. Sounds like broscience, but helped me and some other anons out.

>>39313696
What the shit? Don't throw out a random number of calories without knowing his stats. That's just retarded. 500 cal bulk is what's needed.

>>39313594
Seems like it needs more green shit. Add in salad or whatever, and maybe try to get some variety. The bare bones look fine, though. Other anons have given you some decent advice (Except >>39313696 since he has no idea what he's talking about)

Just make sure you're getting somewhere between 250 and 500 cals over your TDEE and lifting, and you'll bulk right the fuck up.


>>39313839
This is one of the few times I'll gonna recommend another website. Go to bodybuilding.com exercise list, search for ab exercises and set it to sort by highest rated first. Pic two or three that look fun that have at least an 8 rating. Do them. Stimulating one part of the abs stimulates them all, so you should be fine.

>>39313949
Yes. That's literally bulking. I recommend making sure the cals in the shake are between 250 and 500. Whole milk and protein powder will probably do that. It may get boring as shit eventually, so always feel free to swap out a day's shake for something else every now and then.

>>39314221
Check your form, friendo.

>>39314490
At the risk of sounding like a memer, yeah, do 3 or 4 days of no fap. It may not do shit, but it helped me with a similar problem (twice) this year, so it's worth a shot. Also remember that you probably are stressed.

Your gf sounds pretty cool by the way.

>>39315102
Either shit taste, or you're in New Zealand. I like the designs, but I'd never get that shit inked on. Others apparently don't feel the same way.

>>39315184
Jogging or skipping rope helps me with other martial arts. Maybe ask dudes at your gym?

>>39316175
Kek, I actually do do 4 sets. But on a beginner program (like you probably are on) you're usually fucked by 3 sets.

I have some stretch marks on my front delt. Can I ever get rid of them?

>>39316269
I usually hang out with my girlfriend. Maybe try sporting clubs or gyms? Anywhere you'd go to find a fit gf that also has males participating, I'm guessing.

>>39316345
There was a dubious study that said after 7 days of nofap there is a spike in free testosterone. That wouldn't actually effect anything, though.

That being said, there is a lot of anecdotal evidence saying that if you jack off daily (or more than once daily) you'll have a few shitty things happen. If you jerk off daily, give a 3 or 4 day nofap a whirl. Do /fit/ nofap though, not reddit cult shit. /fit/ nofap is "Don't look at porn, don't jerk off. Getting laid or whatever does not effect your streak"

>>39316729
Usually do OHP as normal, and in that last rep or two that you can't squeeze out, push press it until you finish your sets. Sometimes helps people squeeze through.

>>39316760
>Cannot match the weight
What do you mean, man? Might be a form problem. Deload on those exercises by a bit, and work back up with ABSOLUTELY PERFECT form. See if it helps. But go at your own rate. Don't feel pressured to keep to a schedule.

>>39317459
If it ain't working, try spacing it out slightly. Find whatever works. If you're getting enough water, you should be OK. I'm not a medfag in any way, though. May be worth consulting one.

>>39318025
Eh. Depending on the rest of your diet, might be OK. Are you getting it free? Or at least heavily discounted? Since I'm more worried about your wallet than anything.

>>39318182
/Fit/ is a bunch of semi autistic nerds on a fitness forum. Who gives a shit if they approve? Check out the nutritional info, and if it looks good, go for it. Consult with /fit/ if you want, though.

If it's in a tin, you may wanna only eat it every few days because of dat dere mercury poisoning.

>>39318242
Probably just puberty. Make sure you study for that test.

>>39318263
What the shit is 5 a day?

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Whats the difference between controlling the descent of the barbell in a Deadlift, versus just loosely gripping it as it falls?

I work out at like 1am so noise isn't an issue.

>>39318295
I do it in the squat rack. Don't do it in the smith machine; it restricts ROM and that causes bad things.

>>39318457
Fuck off autist. Not funny. If you're sincere, read my reply to him. If trolling, get better bait.

>>39318685
Stop eating it for a bit, and drink some water. I've heard sugar can somehow dehydrate you, so you could be getting the effects of that.

>>39318923
Kek. It's one of the faster ones. You probably just post shit so stupid nobody responds. What's got your panties in a knot, anon?

>>39323355
Might be easier to raise by 2.5 on upper body, and 5 on lower body lifts.

>>39323427
Some people do more sports in their life and develop more muscle. For example I'd been doing karate for years, so I had a decent squat when I started.

>>39323763
This. 1/2/3/4 is a very rough estimate. Definitely a milestone, but a bigger one for some than others.

>>39323926
One that involves lifting, or some other form of exercise.

>>39313594
You will bulk but that's not ealthy and you will pay it sooner or later. This list is full of acid products

>>39313744
>>39313712
BULL SHIT.

Vegetables are a MUST don't listen to this mongoloïd, you will acid yourself and you really don't want this to happen

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>>39324080
>>39316345
>There was a dubious study that said after 7 days of nofap there is a spike in free testosterone. That wouldn't actually effect anything, though.
Pic related, although I have seen a source sited a few times on /fit/ suggestion that regular ejaculation and porn viewing raises test.

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>>39313950
That's also my routine brah.

Personally i do pic related + some crunches variations + ab wheel

>>39324080
>What the shit is 5 a day?
The UK government recommends that all citizens eat 5 portions of fruit/veg every day in order to maintain good health.

>>39314353
leg press brah, worked hella good for me

>>39321169
>How the fuck do I cry? I really feel like I need to but I find it impossible. I miss the feeling.
Sorry anon. Increased test makes it easier to stop crying, sufficiently high test might actually make it impossible.

>>39314490
Happen to me sometimes... It's just a matter of time brah.
I'm 26 and i'm with GF for 8 years, we still fuck but hormones trick me sometimes, nothing unusual

>>39315184
Sprint. And jumping rope.

But according to my 10 years of boxing, i can tell you for a fact that even more important than cardio is to stay calm and focus in the ring

Anyone got any advice for a newbie wanting to make a somewhat economic home gym? Planning on doing SS.

How would I go on about exercising while sick with a flu/cold?

Or should I wait until I'm good to start lifting?

Are Push/pull/leg splits idiotic if I haven't hit the lofty 1/2/3/4 pl8 strength standards?

>>39324591
I ask because I saw one on YouTube that looks fun but dunno if gym 6x a week is really worth it for a natty.

>>39323863
Is it alright if I keep it where it is for the next workout?

Seems my major issue is pelvic tilt and bracing...

I suffer from depression. Due to this and college, I often lack hunger and do not eat enough, causing me to rather stay around ~136/137lbs instead of gaining weight. The peak was around two months ago with 138lbs.
Does anybody have advice how I could still gain weight?

>>39324440
Just don't. Even a workout at about 50% intensity would delay your healing process extremely hard, plus there are some health risks involved.

>>39324680
You might want to buy a decent blender and prepare yourself some nice and easy bulking shakes with >1000 kcal.

I have been doing an upper lower split 4x a week for the past three months should I change programs and if so what to?

>>39324707
Thanks, I'll try it out.

Is there a list of "stuff you should buy when joining a gym"?

I have shorts, t shirt, converse, towel and a bag. Is that enough?

In addition to that, because I'll be doing a standard three day split and wondered if I should have dedicated lifting and running shoes or if I will mess my feet up running in converse.

how do I fix angled neck?

can i replace squats with leg press for SS

>>39324820
Get a water bottle sufficient for your workout. If you aren't good at remembering shit, have a routine on your phone or bring something to write on so you know what you're doing, how much of it you're doing, and what your weights are if you set a new record.

Throw deodorant into your bag too. Once you start to get to high weight, you may want to add chalk if your gym permits.

Converse are fine for lifting. You can try running in the converse but most people have shitty running technique, so it's uncomfortable. If you find it uncomfortable, start working on your technique, and get some runners. If you're not fond of it in general but want cardio, get rowing or on a bike.

>>39324843
Why would you?

>>39324738
Why would you? Are you still progressing?

I do Judo. I'm skinnyfat, and about to start lifting next week. Should i keep with the Judo(cardio and all)? I have about 30 kg i want to lose the fastest possible. Diet is 1500kcal per day. I plan on starting with Greskulls LP, is that a good idea?

Also, is there i place where i can find /fit/ infographs. of any kind? If someone could post food-related ones i'd be grateful.

>>39324896
gym has no squat rack and weights for the bar go up in 5kgs at maximum

at least the leg press machine has room for me to grow

>>39324894
Thank you.

Forgot to mention deodorant, but I do have extra for my bag.

I'll ask my manager about running; he's obsessed with it.

I assume my gym will have chalk since it was opened by a former pro bodybuilder.

>>39324820
add water bottle, bluetooth headphones (in ear not those fucking massive outer ones for the love of zyzz don't do it) and butt plug

>>39324843
no

>>39324896
Slow progress but still growing i just thought you were supposed to change after a while

>>39324897
use the myfitness app for your phone and set your goals out on that, it helps considerably in tracking what you eat and how good you're eating.

I'd presume, yes, you keep the judo

>>39324933
Cheers. Forgot about the water bottle, which is odd since I drink insane amounts of water everyday.

I don't plan on wearing headphones, so I'll look in to bluetooth ones. Any recs?

Butt plug is ever present so no worries there.

>>39324910
Ah that's tough shit. I guess it's better than nothing but still you're missing out on stabilization etc.

>>39324934
You're only supposed to change if you are stalling. But I guess it could never hurt to try something else, it's just not optimal to keep switching programs afaik

Is it good to do YTWL and Facepulls together?

I feel tired after 2 sets circuit training back/chest with my dumbbells. Usually I feel ready to go after 2 minutes rest from start of one "circuit" to the other, but I felt so tired today, despite having that first scoop of the day. Should I account this to a one-off given I slept well last night?

How do you guys pick a routine that works with a schedule that's all over the place? Meaning sometimes I can go three days in a row, other it'll be like one day then 3 days off then 2 days in a row.

how do I find my working set

Has there ever been any evidence that flexing can increase muscle growth?

Sounds stupid as shit I know but Arnold always claimed it was a part of his actual workout and it doesnt sound too unbelievable to think strongly tensing muscles could damage them for growth.

I can't find my gym shorts. I never leave the house with them. Who has my gym shorts?

Fat NEET on a cut here, only time I ever really leave home is when I'm going to the gym. I currently do M,W,F of a modified SS but I really need a routine that keeps me going to the gym daily, just so I don't stay at home. Anyone got a full week routine that I can do?

>>39313458
What routine do I need to get a body like these lads?

>>39326158
pls respond

What the fuck is buttwink?

I noticed my diet has been getting a little repetitive.

What are your favourite high protein meals?
Preference for easy/quick/cheap, obviously, but just give me recipes and im gonna try them all out anyway.

Should I get barbell or dumbbells for home workout ?

>>39323427
>>39324134
yeah thats actually exactly what it was lool, did karate for a long time

>>39313458
How do you keep up with your macros when you are hungovered and even the thought of food makes you puke.

>>39326294
anterior pelvic tilt
Often seen while squatting, can cause lower back pain

Today is supposed to be weekend rest day #1 (the 'xx' in AxBxAxx)
I had a really off day earlier this week, but have some spare energy and the at off work today. Would I be okay going to the gym for some lightweight lifts for fun and some cardio? Mostly just want to diddly because I feel like I missed it this week since that was my "off" day.

Have a work bonus coming up thinking bout spending it on a heavy bag, what's your thoughts on heavy bags and upperbody cardio in general

Coming off a bulk into a cut, went from shitting 2+ times a day to once every 3 if im lucky, recently incorporating broccoli into my diet with little change. What supps could i take to help me shit at least once a day with help of some coffee and cig in the morning?

>>39324080
yeah I get this Mcdonalds for free only reason I eat it really, I saw like 14gs of protein in a mcdouble so I been slammin em back

I don't ever go out to eat Mcdonalds at night is enough to keep me off anything else it actually motivates me to eat healthy because I seriously just cant eat mcdonalds all the time

>>39326623

I love mine. Make sure you get a quality one along with proper gloves and wraps.
Work on your technique before anything else. If done correctly it's not only upperbody cardio.

Can I do greyskull lp continuing through the weekends?

>>39317603
too soon

If I exercise my arms every day two times for ~10 minutes (which is currently how long it takes for them to hurt, I'm willing to extend if it starts taking longer), and keep my protein intake to an acceptable level, will I see an increase in my muscles' size?

>>39327855

You will - if you're eating enough that is.

But why on earth would you only work your arms?
What equipment are you using?

>>39327948
>what equipment you're using
[spoiler]I'm doing skullcrushers with two heavy books

Not memeing[/spoiler]

>>39327961

I believe you as I did some weird shit myself when I first started. If you have the money just join a gym already or at least get some dumbbells.

Otherwise you will quickly stall with your books since they are always the same weight. Or maybe u can soak them with water lolol?

Anyway at least add some bodyweight exercises bro

Is the squat volume on SL going to add much size to my quads? I'd like to continue making progress on my squat but I'd prefer to not put on mass in my legs right now.

I'm a body weight fag and I don't want to work heavy compounds. Is there a way I could progressively overload barbell complexes?

Power clean + bs

Hang clean + front squat

Ect

What would be the safest and most efficient way to progress these complexes ? Ty ty

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https://youtu.be/mKyaHtOXGZE?t=33

Why aren't you using a hex bar to make gains anon?

At the top of a low bar squat, you want to lean forward to keep the bar over your feet. Do you lean from the hips, or the ankles, or both?

>>39314205
Why do you hold the bar over your lips in the bottom position of the OHP? the bar should be around the level of your clavicles/upper chest.

>>39328538
Hips not ankles.

>>39324118
I don't know, but I've never seen a person concentrating on negatives for deadlifts. Everyone alawys just focuses on the up portion of the lift. Just do RDLs if you want to focus more on that.

>>39324621
You tilt because your core is weak.

Lower the weight, do 3x10, and do seated ohp for perfect form. You don't need to be standing and working your core unless you plan on powerlifting. Just focus on shoulders by being seated. Also if you sit down you can't do that stupid lean back like most retards do which turns into a decline press.

>>39324118
>>39328618

https://www.youtube.com/watch?v=S7ZZSpSSm68
he drops it, so drop it

What are some good/decent budget weightlifting shoes? 40-70 USD

>>39328745
you dont need weightlifting shoes

my friend gives me shit tryna eat 2 cups of greek yogurt with 2 scoops of protein powder.
that's like 90g protein.
he says there's such thing as eating too much or not absorbing it all. is that shit true and how am i to make sure without proper citations?
am i better off doing oatmeal?

>>39328818
I'm trying to get into Olympic lifting faggot.

>>39328850
You won't absorb more than you need per day but the per meal thing is a myth. Extra protein comes out as waste just like any other excess nutrient. 90g isn't a crazy amount tho unless you weigh like 120lbs or something.

>>39313458

i get the feeling im getting small when cutting how do I avoid this? Also if I lose strength while on my cut should I end it? Haven't lost it yet but I feel that I'm getting weaker since I'm struggling to do my reps more nowadays than when I was bulking.

what is the acronym for the pain you get after just starting lifting? I can't find it anywhere

>>39329000
doms

Whats the proper way to breathe when running? Or is that just a mememe.

How long can I "rest" (bar on the ground) between deadlift reps?

>>39329031
>doms
thanks laddie

Should I freeze or refrigerate my prepped meals?

>>39329000
>>39329031
Delayed Onset Muscle Soreness

>>39329127
How far ahead do you prep for? I cook twice a week and I've never had problems with just refrigeration.

what's the difference between brands of protein powder (other than the obvious, price/flavour/grams of protein per serving etc.)?

Stuffs expensive in my country so I wanna know if there's any real reason not to get the cheaper stuff

>>39329138
>How far ahead do you prep for?
A week.

>>39319274
Because a good two layer case is 15-20$ but the upgrade to le military phone is 50$

>>39329156
Fridge should be fine. If it's chicken then you might wanna package it with a wedge of lemon or something to keep it moist. Near the end of the week I add like a tbs of water to my meals before reheating them and it really helps.

>do shoulders
>too sore to do anything else

Pls help

>>39329073
Ideally through the nose and out the mouth but don't worry if you can't. Depending on your fitness level this might not be possible.

Might be broscience but I think I heard that breathing through the nose is more oxygen efficient with the added bonus of the nose having hairs to catch bacteria and other harmful shit.

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>>39313458
My arms get tingly and my upper back feels bad when I squat, Help! I

If I were to drink a pint of milk everyday for the rest of my life, would there be any health related things that I might want to worry about? What about GOMAD?

>>39329239
>Depending on your fitness level this might not be possible.
What's the explanation of that? It strikes me as weird that fitness level would determine the style of which you're capable of breathing.

>>39329177
>Fridge should be fine
>any meat
>fridge for a week
Dude, it's 5 days absolute maximum. I wouldn't even go beyond 3 days after the day of cooking.

>>39329305
>>39329239
I also want to know about fitness level and being able to breath in through nose and out through mouth. I'm out of shape as fuck but I can still in nose out mouth (it's actually the way I breath normally when running), I just wanted to know what the proper method was because during runs the thought always pops up in my head whether I'm breathing correctly or not then I do all sorts of weird breathing and start breathing consciously.

>>39329305
I've never had any issue with refrigerated meat past 5 days. I keep my fridge cold and use airtight containers but if there's something microscopic going on clue me in anon. It might not taste the best but it's never made me ill.

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>>39329305
>What's the explanation of that? It strikes me as weird that fitness level would determine the style of which you're capable of breathing.

Have you never run so far/fast that you were raggedly mouthbreathing with phlegm coming out your mouth?

Maybe it's just me but when I really push myself harder than I ever have before I start to pant and mouthbreathe.

>>39329328
If you're breathing in through nose and out through mouth normally then great, but make sure your runs are intense. Don't jog, run with sprints thrown in.

1.5 miles in under 9 minutes is a good bench mark for sprinting and 5 miles in less than 40 is a good bench mark for running

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Does your appetite increase as your BMR increases? In other words, does cutting get easier as you pack on more muscle mass?

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>>39329287
>If I were to drink a pint of milk everyday for the rest of my life, would there be any health related things that I might want to worry about?

No you fucking pussy.

Real talk tho, I work at a food production facility. We had a big induction last year about the increasing number of adults who are gaining milk allergies despite no previous problems drinking it as children.

You could chalk it up to farmers putting new and weird chemicals into the cows, their feed or the milk itself, idk since I don't know shit about milk.

>What about GOMAD?
You trying to make gains? Well it works, it's cheap but if you're black or asian take it slow. If you're white you will still want to take it slow since you might get bloating, gas and stomach cramps.

Am i supposed to touch my chest with the bar while doing the bench press?

>>39329246
SOMEONE HELP ME PLEASE I'M SUFFERING

I have some discomfort in the inner part of my right knee while working out. I've decided to not squat with any weight for the time being and just do body weight squats. I'm pretty fat, so I think this is acceptable for the time being. What should I do? See a doctor or just try to add a little bit of weight here and there?

How is my routine for cutting?
ABxCDxx
A day
1.Yates row/ lat pulldown 3x5 with 4 warmup sets
2. Deadlift 1x5 with 2 warm up sets
3. Assisted pullups 3x6
4. Shrugs 3x6
4. Dumbbell curls 3x8

B day
1.bench press 3x5 with 4 warmup sets
2. Cable flies 3x5
3.dumbbell pull over? 3x10
4. Triceps 3x8
5. Ab rollouts

C day
1. Squat 3x5 with 4 warm up sets
2. Romanian deadlifts 3x6
3. Glutes with cable idk what its called 3x8

D day
1. Dumbbell ohp 5x5 with 3 warm up
2. Lateral raises 3x8
3. Landmine press 3x6

is vacuuming a meme excercise?

how many sets/reps/seconds should you do vacuums?

Are side-delts worth training unless I'm a bodybuilder? Do they assist any of the heavy compounds?`

I go to the gym three times per week and do the following

Bicep curls
Forearm curls
Adductor/abductor machine
Hamstring curls
Tricep pulldown
Shoulder shrugs
Calf press
Bench press
Leg press

in that order. I do full body workouts 3x per week because that's what I like doing and can motivate myself to do and an inefficient program is better than nothing at all.

I know there are a lot of isolation exercises in there and that I'm missing a few big muscle groups (back, abs). I want to continue doing full body workouts.

What exercises can be omitted/introduced to 1) work muscles I'm currently not working and 2) reduce the total number of exercises I do.

Note: My knees are shitty and I'm not even supposed to be doing leg press. Please don't recommend squats; I know I should be doing them.

Are rest days memes or are they necessary? I went for my chest day 4 days ago (and have lifted on my split every day since), and now I'm struggling to put up 155 on bench for reps, when I could put up 150 like a breeze when I came back from an injury (was out of the gym for 2 weeks)

>>39329623
Could be too narrow grip

What dumbbell exercise can i do to substitute for Pull ups?

>>39330317
Dumbell rows is pretty much the only one to hit lats.

>>39330331
Good form example? Like, a youtube video or something?

>>39330350
Don't use momentum too much by twisting your upper body, slow down if it happens. Straight back. Look it up yourself.

>>39330093

Deadlifts
Squats
Bench
Rows
Squats
Squats
Shoulder press
Calf raises
Squats

srs do some squats, learn proper technique and it wont hurt your knee

So I'm trying to lose weight but also make strength gains. Is this impossible?

>>39330378
If you're a beginner; definitely. Your strength progress will be slower though. Just make sure you absolutely get enough protein.

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Planks are the ONLY ab exercise where I can actually feel it working

What are some actual good ab exercises besides planks?

>>39330476
Look into gymnastics core drills. They'll fuck you up.

Hollow holds for example. A minute of those feel like 4 minutes of plank

typical shelf life of protein powder?

Assuming I keep it stored in a dark, dry plastic container, at room temp, only opening it when I need it?

>>39330476
Cable crunches. Put 90+ lbs on there and you'll feel it, don't worry.

>>39328595
I used to press from the shoulders but it was causing issues with keeping tight. Figured it wasn't bad form since Jeremy Hamilton does the same thing: https://www.youtube.com/watch?v=xN08c9hSBw0

Also that set had shit ROM since I try to press from the chin

>>39331118
He's absolutely not though. Your OHP doesnt even pass your chin.

>>39331193
I know - like I said, my press had shit ROM on that set.
It's probably due to my forearm length, since holding the bar up around my chin is the only way I can get my elbows either in line with or in front of the bar.

I'll definitely drop the weight next time I OHP though.

>>39331276
Can't tell from that angle but have you considered your grip could be too wide?

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>>39331310
not really - I've always kept it shoulder width apart.

Different question with backstory:
>started at 35kg bench 3x5
>after like 7 months it's at 75kg 3x5
>wtf
>always benched with my hands the length of my thumbs in to the knurl of the bar (pic related)
>/fit/ diagnoses me with long arms
>try benching with middle fingers at the rings
>new set, rep and weight PR

tl;dr is it alright for a beginner/weak cunt to bench wider like a powerlifter?

>>39326384
Posterior, not anterior

If my macros and budget only allow me to hit a certain gram of protein, would it be better to load more protein onto lift days or spread it out through the week?

Protein powder is very expensive where I live and trying to hit 150g of protein with "real" foods puts me way over my TDEE.

>>39331354
the width of your grip should be based on your arms being perpendicular to the ground at the bottom of the motion. typically that results in the arms being slightly angled at the top of the lift, rather than straight like yours are in your picture.
the fine points of grip positioning and body angles based on your limb lengths and leverages oblige that you forego a strict prescriptivist mentality on where you should be putting yourself in a lift.

What do you guys open up with in tinder if you wanna just hook up with a girl? I'm speaking about UK

>>39331883
ay bruv fancee a shag tuhnight?

>>39331819
Thanks dude, I'll try to record a video of my bench tomorrow and post it in the next qtddtot

Alright guys, I just started my winter bulk. Going to try to lose fat while gaining muscle, I already calculated my calorie intake to be at 2800 cal. But I have two questions:
Should I maintain the same calorie intake on days Im not lifting i.e. cardio,core work day?
And should I try and keep my sugar intake low as possible or does it not matter cause it just turns into carbs?

When you got sore legs do you wait till you recover or train again the next day?