QTDDTOT

>>39332578
Squat it out.

Has anyone run boston here? How was it?

If it's just DOMS, you'll find they stop hurting the next time you go to the gym

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>>39332578
So I got her number but I'm autistic as fuck. Fun activities to do on a first date? How do I act like a normie?

>>39332622
museum, literally don't overthink it

seriously pick a place and stop worrying about it

im at 168 5'11"
right now my lifts are around 115 ohp, 155 bench, 215 squat and 285 deadlift.

What's a good weight for me to aim for to look good at 1/2/3/4

>>39332626
What about ice skating?

Good lifting shoes?

I've been training in sneakers, which I just found out is a no-no, and they're falling apart anyway so I'm now in the market

>>39332649

Sounds like fun

>>39332683

Adidas Powerlift 2 are perfect and cheap as fuck

How do I know what kind of body "Type" I have?

I don't mean like Somatotype bullshit, like how do I know how I should be gaining in terms of proportions, time spent, etc?

>>39332649
try to do something else too, especially if you don't know this girl, you need something to talk about

>>39332649
shit, thats even better. Offer to get some food after.

>>39332832
No such thing lmao. Everyone is different. Thats why theres so many exercises to choose from. You dont have to do a lowbar squat, you can do highbar or even front squats! Just follow a program, eat and sleep consistently and you'll see results. Not that fucking hard, don't overthink it.

Start by posting a pic of your body and we can tell you if you need to cut (Go at a caloric defecit) or bulk (caloric surplus).

>>39332649
Can you skate? Then hell yes.

Will you fall flat on your fucking face and did you just suggest it because it sounds good? Then no.

>>39332749
Cheers, family.

Another quick question: Chin-ups are really hurting my callouses, though I try to deal with my hands as best I can, and causing me to do less than I could otherwise do. Is this a problem with the way I'm gripping the bar, or should I just bitch out and get gloves or something?

>>39332868
Does sleep really make that much of a difference?

>>39332898

kek

>>39332880
Quit being a bitch and do your goddamn chin-ups.

Also, manage your callouses. You need to groom them.

>>39332874
An ice rink date is still manageable if neither of them can skate, but if she can, and he can't, she'll being eyeing whichever hockey Chads are circling for puck bunnies.

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>tfw this gets posted in my unis crush page
Its talking about me hehe

>>39333015
Wow, buddy, thanks for not reading my post. Really appreciate it.

I do manage my callouses, which is why I'm confused about them hurting during chin-ups, which is why I asked the question. They're the only lift that I have much issue with them hurting, too.

>>39332898
Jesus fucking christ. Yes. 80% of being fit is what you eat and rest. If you can't be consistent and have healthy habits for both of them then kys.

>>39333044
There are callous scraper things at riteaid or cvs. They scrape those puppies off. Theyre for feet but they work for hands.

>>39332578
Anyone know of a good dumbell/bodyweight version of SS or SL5x5? I dont have a lot of room to work out and i cant afford the gym. But I have some dumbbells and I'm starting to get bored with my bodyweight only routines.

Anyone have a good dumbbell only schedule? I dont have room for pullups either, unfortunately.

>>39333046
Maybe I will nigger, don't have to be a little cunt about it

should i watch tokyo ghoul again or finish re:zero? need suggestions bros

>>39333075
Come back when you're not as retarded. Remember to take your 4 scoops of protein powder if you want to make it bb.

>>39333076
finish re:zero.

>>39333044
I did read it, you ambiguous fucktard. "I try to deal with" could reasonably mean anything from "I try to exercise through the discomfort" to "I use a rusty razor blade to cut bloody patches out of my palms because I'm fucking stupid."

Glad to know you're a bitch emotionally, too.

>>39333057
I don't live in America, so I've never seen them. I just use a nail clipper and pumice stone.

But I'm not talking about my callouses specifically here, I'm mostly asking if there's a "right" way to grip the bar when you're doing chin-ups or if gloves would be appropriate seeing as this is the only lift that causes me any pain in that area.

>>39333160
>i think it's ambiguous so I'll assume the worst case
Fuck off, faggot, you can either read the context or ask questions if you're unsure. Instead, you chose to be a gay cunt about it. Kill yourself.

>>39333165
Oh my bad, sounds like you're managing them just fine.
Then the answer is yes, there absolutely is a right way to grip the bar. You could just buy some gloves for the chin ups but before you do that I suggest working on gripping the bar correctly. As in changing where you place the bar in your palm.

>>39333043
How is that a fucking question?

Are carbs a good thing during a cut? My fitness pal app tells me half of my diet needs to be carb based, but that goes against every successful diet I have ever heard of (South Beach, Keto, etc). Is that app a meme or is there actual logic behind carbs on a cut?

Does one eat above maintenance 7 days a week when bulking or just on days u work out

I've lost 100 lbs so far on a my diet, and I started working out to lose the weight faster but I also want to gain muscle.

Should I continue to eat what I eat until I lose this stomach fat or should I get more than I usually eat now that I'm doing some madhard workouts.

>>39333304
Carbs are normally associated with cookies, cakes, fast food, etc. Diets and dieting a meme. You know what's bad for you, and you know what's good for you.

>>39333321
Continue your current eating habits until you are at a healthy body weight.

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I have incredibly wide hips for a male and I fucking hate it, it's makes.me feel like I'll never actually look good shirtless. I've got a more prominent hourglass figure than most women.

Is there any exercises I can do to make it less noticeable?

>pic isn't me but my hips are even worse

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>>39333333
>>39333333
>>39333333
>>39333333

>>39333333

Chequed

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>>39333333
czeque'd

>>39333335
Keep forging gains until you achieve door-mode. This is the only answer.

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>>39333333
Not him but will take advice because digits.

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>>39333333

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>>39333333
BIG digits

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>>39333333
why couldn't it have been me

>>39333209
Nah, all good, I didn't really explain myself all that well. It's probably part of the culture, we understate shit even if we're being pretty obsessive about something.

My gym has three different sized bars, should I play around with them? I'm a pretty big guy, so my hand (From the base of my palm to the tip of my middle finger is 8 inches) either completely wraps around all the bar or feels too small for the largest one

>>39333314
Maintenance plus 500 every day from what I've heard

I like to have a cocktail or two most nights. Usually just gin and water. This isn't a real hindrance when trying to lose bf build muscle yes? My diets pretty healthy, lots of vegetables and lean protein.

>>39333411
IIFYM

Should I change out of my lifting shoes into running shoes if I want to do some cardio on the treadmill?

I just ate a piece of cake
How much time do I have left?

>>39333494
Depends, what kind of cake?

>>39333476
you dont need lifting shoes lmao, just use your running shoes always and sell those useless shits

>>39333736
Literally everyone has told me to get lifting shoes, specifically for squats, because running shoes have soft, raised heels that mitigate the force and dampens HIP DRAHVE.

I just want to know if it's advised to run in them, too, or if I should just bring my sneakers with me

please suggest me a good breakfast meal thats easy(cereal easy), not too sugary and not oats.

>>39333813

Don't run in lifting shoes. They're not good for it. There are hybrid crossfit shoes out there that are meant to fill both niches at once but I've got no experience with how good they actually are.

>>39333830
Thanks

Calorie counting question for using My Fitness Pal. When roasting or griling vegetables, do you weigh them raw before cooking, or weight them after they've been cooked?

So if I make say 200g of roast sweet potato, when filling in MFP do I add the entry as 200g of sweet potato, or do I add whatever it weighs after it's been cooked?

This is a dumb question but do you sweat a lot while weight lifting? I've been a cardio bunny for years and just stepped foot in the weight room the first time this morning. Can barely even do the minimal for starting strength since I've got nothing on my bones, but I wasn't like sweating at all when I was done. Is that because it's for total rookies or am I doing it wrong?

>>39334063
not a whole lot, depends on set/ rep ranges
if you only do 3x5 or something like that you may not sweat at all

>>39334063
The body heats up when it produces energy, and then it sweats

So it's pretty clear you would sweat during weightlifting which requires more energy than cardio

>>39333826
high fiber low sugar cereal

>>39334032
you weigh what youre about to eat

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I know it's pretty babby weight but ignoring that, was I wasting my time with the last sets? I had time to kill before meeting someone and deadlifts were my last lift so I just kept going every minute or two.

>>39334136

Probably not. May not have been the most useful but you need to be going really light before it stops having any benefit for strength or size.

>>39334136
thats not baby weight, 99% people here cant deadlift that for shit

>1kg of powdered milk = 7 L milk, $5.70
>7 litres of normal milk = $6.30

but is powdered milk better for gains

>>39334136
What app is this?

>>39334278
Fitnotes for android

>>39334136
dude there's a setting where you can have boxes to check off after you finish the set and the timer starts

>>39334283
Thanks man

Are deadlifts and chin-ups enough for back development, or do I have to add a horizontal back pull?

I'm strength training and trying to cut out some less useful exercises. I feel like rows are sort of a meme.

>>39334220
There's so little price difference and powdered milk tastes like crap.

>>39334220
how much milk is made with 1kg of powder?
i like to go heavy on the powder, we keep it as a backup for when we run out of milk
can't wait to get a fuckign milk animal for the free organic local milk

>>39334315
deadlifts and chins, with some snatches, ohp and squoatz will give an epic back and core
sorry for lack of puc, maybe soemone else can prove me right

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>>39334319
It's easier to carry for me since I don't have a car and have to load all my shit into my backpack

>checkout girl's face when she scans 15+ cartons of milk every week

Will drinking tea make me 'healthier' if I already drink water mostly?

I mean, it's just brewed water with an infusion, I guess if all you drink is soda then some tea will improve your lifestyle, but otherwise?

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?

I like to add boiling water to my oats, does this affect their nutritional value? I figured that if people get worried about microwaves, it makes sense to also worry about cooking with boiled water. Why are people worried about cooking with microwaves anyway?

>>39334457
Very different reasons, as I understand, mostly due to alarmism regarding radiation. As far as I'm aware there isn't any real evidence that microwave ovens are unhealthy.

how do i look like the picture in op?

>>39334473
Eat well, sleep well, work out, and stay lean

so if i weigh 80 kg and can do a set of one legged squats with a 20kg backpack, should i be "normal" squatting around 120 kg?
(the reasoning behind that number is, 80+20 kg on one leg means the total weight I'd be squatting on two legs is 200 kg, minus my body weight, makes 120 kg)

>>39333321
Eat at a deficit until you lose the excess fat. Definitely ensure you get enough protein within that though.

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?

>>39334063
You definitely should sweat even if you're weak. If you're still not sweating in a few weeks you're either not going hard enough or have some sort of sweat disorder

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>>39334525

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What does it take to get a body like MC Ride?

>>39334616
What? I'm being serious.
Those aren't my actual numbers btw, just an example.

>>39334403
Bamp

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>>39334623

Should I do wrestler's bridges or just get a neck harness if I want to build my neck up a bit?

Squats are so painful in the hip flexors/IT band/groin area, regardless of how heavy I lift, even bodyweight. I'm stretching it out 5 min every day and foam rolling. How long before it starts having any effect? It's been a week and my squats are lagging. Only lifting one month btw.

>>39333813
Just get a decent minimus shoe with a zero drop.

>no soft sole
>still able to drive from your heels
>still able to run

>>39333304

>le carbs are bad meme!!!

What is this? 2005?

Set your protein, then your fat, and use remaining kcals for carbs.

There's no benefit to keto or whatever meme diet of your choosing other than being incredibly restrictive over bad eating habits you've may have developed. Enjoy your IBS 5 years from now on keto.

>>39333314

Every day, muscle is not only built during workouts. Its pretty much the opposite.

>>39333335

Work your lats HARD. That guy looks like shit because he has no back.

>>39334032

I usually weigh em raw since food dehydration is very dependent on size and cooking technique.

>>39334195
If you include those who don't lift and/or are female then sure.

Otherwise 2pl8 is like a 3-4 month goal tops for non skeletons.

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

>>39334632
>Bamp
Dude, why are you bumping by replying to a question that isn't even your own?

Farmer's Walk

Should I:
>120lbs for 1 min
or
>80lbs for 3 mins

>>39334743

1 min. And even that is on the long side for most uses of farmers walks.

SS 4 days a week, can I do it?

>>39334633
wow rude

pls

>>39334675
How do you set fats?

>>39334727
I want to know the answer to this question too

>>39334784

0.4g-0.5g/lb (0.9-1.1 g/kg) of total body weight is a good starting point. Increase or decrease as you see fit, try to aim for healthy fats as well such as avocados, olive oil, fatty fish, nuts, etc. Not a deal breaker, more like a general health thing.

>>39334620

Bodyweight exercises and lots of cardio.

I decided to learn front squts and i need help.

Background: because an injury my shoulder dislocates when i do back squats. Front squats are safe but I'm not flexible enough. I tried for 2 month to strech but it didn't help i still can't squat low without falling forward.

I think I'm just too inflexible in my hips but i don't know. Is there a way to find out if it's my hips or feet?

I will buy squat shoes and lift light (40kg) 3 times a week.

I'm thinking to follow this guide, but it might be too advanced for me? (I've been lifting for a year)
https://www.t-nation.com/training/fix-your-front-squat

Any help would be higly appreciated

Strength exercise is ideal for cutting. But all strength routine are for 3 days. Any 5 day strength routines?

By strength, I mean compound exercises with 3-6 reps.

>>39334835
Go consult an orthopedist.

>>39334063

Not like cardio, and really depends on the exercise.
Compound stuff like squats and deadlifts will make me sweat a LOT when going heavy, isolation/accesory stuff not so much.

Another variable is humidity and temperature at your gym.

>>39334847
Seem a bit over kill just to learn front squats?

>>39334839
It's not very likely. You could try GZCL or PHAT but you're not going to find they're amazing for strength gains because strength exercise is primarily dependent on neuromuscular development and your CNS needs a lot of time to rest and recover after moving heavy weight.

>>39333335
hips are cute tho?

>>39334839

>Strength exercise is ideal for cutting

Not necessarily true.

You can do gay shit like PPL if you're novice (which you probably are since you're asking).

Usually strenght training is 3 days because you don't fully recover for a proper resistance training session within 24 hours, even less so if you're eating below maintenance. You can do HIIT or LISS on rest days if you're feeling good, maybe add some bodyweight stuff but remember that everything MIGHT be detrimental to your resistance training progress.

>>39334891
You get more rest per muscle group on PPL. Don't be a retard.

>>39334958
Only if you assume each muscle group acts in complete isolation from the rest, and that the CNS is able to recover effectively between workouts. Compounds don't work that way, and if he's talking about strength training, he'll be looking primarily at compounds and tough CNS work. This is why powerlifters and strength athletes don't do PPLs.

You fucking retard.

>>39335003
If you're not doing 2/3/4/5 you can easily recover and progress on a PPL.

I agree with not doing it on a cut though.

I woke up with a sinus headache and didn't sleep too well today so I skipped the gym, that basically puts me at 3 days of rest in a row (doing ICF 5x5). Will the extra 3rd day of not working out have any effect on my training in the long run?

>>39335039
Short term DOMS. Long term not really no as long as you get back to your schedule quikcly. Rests longer than a week might have you doing lower weight for a workout or two.

Can I run 531 and c25k in parallel? what would the best days for running be?

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Any anons care to share their experiences / tips in regards to GOMAD

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

>>39334958

I listed PPL as a viable choice instead of proper strenght training. PPL is, in my humble opinion, a very inferior beginner program compared to SS, SL or GSLP. But since you're on a cut you might want to aim for volume instead of gains.

Hey anons, my back is the first thing to go out lately and I was wondering is it better for me to do OHP standing or seating?

Whats a good way to squeeze in more calories easily?

What I eat is good, lots of lean meats, nuts, brown rice, veg ect but im not getting enough calories each day overall and I cant just eat more within those meals because I just feel sick eating too much in one go

Whats something cheap and very easy to prepare (or no prep at all) that can add up some extra calories?

>>39335292

Milk shakes with oats, sugar, honey, whey powder, bananas, etc
More vegetable oils in your cooking.

Fattier cuts (chicken thigh instead of breast, beef ribeye instead of loin, salmon instead of tuna and so on).

Pasta, it's really easy to overeat carbs.

Hard boiled eggs, easy to make and make pretty good snacks, great farts too.

Homemade bars with oats, cocoa, whey powder, assorted nuts and honey.

How many kcals are you missing? How many meals a day?

>>39335344
>How many kcals are you missing? How many meals a day?
I have 3 meals but its a bit sporadic and im at least ~300kcal under what I need to be eating on a lot of days, its mainly just getting ideas for better quick meals I need. I think ill have to pick up a shitton of pasta and milkshakes, so thanks for that.

I really wish there was just a military style ration I could eat that would be everything I need in one meal.

>>39333276
fucking kek

how long does it take for your muscles to recuperate guys? I can't really gauge what's normal - I used to sleep after a workout and now that I don't, after 30ish minutes I'm not tired at all and my muscles are pretty much back to normal, apart from being slightly weak.
ty

>>39335522
As long as you are not causing yourself actual pain don't worry about muscle recuperation

People like us are in no risk of over-training.

>>39335047
thanks

>>39335537
can I get a second opinion guys

>>39335565
Yes you can

See >>39335537

>>39335522
>>39335565
Wait at least 40h before training the same muscle group again.

>>39334620
Heroin

>>39334620
2-3 months of lifting and cutting down to 10%BF

Why are my knees so sore all the time? Currently doing SL 5x5 and I'm fairly sure my squat form is good; I keep my toes outwards and utilise the hip drive, etc. Even had some more experienced lifters confirm that my form is good.

I mean, I eliminate the knee pain prior to squatting by foam rolling my legs (especially my quads) and running on the elliptical for a few minutes to warm my knees up, so I don't have much of a problem in the gym, and I stretch afterwards, but my knees are rather sore on rest days.

The fuck, bruhs?

>>39334665
I'm one month into lifting as well and had this issue, I found that widening my stance and making sure I'm properly warmed up beforehand helped.

I've developed a pain in the top of my butt on one side. I don't notice any tingling/numbness down my leg so I don't think it's a sciatic thing. The pain swells up when I bend forward.

Any ideas on what this might be?

>>39335845
I had this exact thing about a week or two ago. No idea what caused it, but it went away on its own and I'd completely forgotten about it until now.

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>>39332578
Is eating eggshells bad? I'm doing so for calcium gains

sometimes when doing facepulls or shrugs, I get cramps, what am I doing wrong?

Some guy really rustled my jims. Friends asked how much i can bench, i said 95kg. Which isnt a lot and is fact shit for how long ive been training (3 years). Yet one guy accused me of lying and having shit form. I dont

He then said "anyone can bench 100kg if gravity does all the work"

Literally what the fuck is he talking about. Even bad form, lifting 100kg is hard and how does gravity assist a bench at all?

Is he perhaps misunderstanding what a bench press is?

How do i prove to him i can lift 95kg, is it really petty to upload a video?

What actually makes SS good?

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>>39335883
Hold up

>>39335992
It's a simple routine focusing on the primary compound lifts with a very easy to understand dietary component.

It's the most straight forward way for a hungry skelly to pack on some baseline size and strength when starting from an untrained state before moving on to an intermediate program targeting specific results.

I think im a bit big
but i feel small
deep inside me I feel small but im big
I bulked and gained some love handles but I want to get bigger, its winter should I just bulk it 2 more months?

Early October I sprained my ankle pretty bad high sprain and low sprain bruised by lower calf and foot. How long until I'm back at full capacity. I jogged a lap the other day and it wasn't too painful also does being on a cut affect the healing?

What's the best way to get protein in on a cut? Eggs and fage are obvious, anything else?

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should I really bother caring about stuff like how many grams of alanine, arganine and glycin protein powder has, and the measly 1.5g-3g extra protein per serving?

Left is $20 cheaper than the middle and $40 cheaper than the right, stuff is pretty expensive here, should I just go with the cheap option concentrate?

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how long will it take for my weight to distribute round the rest of my body? i've been bulking for a while and I've only gained weight in my ass and face.

5'11 skinny fat, been lifting for just over 2 months

How legit are body weight routines? I don't have access to a gym currently, how far can I get?

Got no answers last time.

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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Are these things for pussies? Will it hinder my squats?

>>39335274
Pls respond

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Skinnyfat gril with eating disorder, no purging behavior

How do I work with this?

The day without records was similar to the day after it, about 4000 calories.

>>39336474
the only way not to be a pussy when using this is using it to fatten the grip for a barbell for anything but a squat.

>>39336323
Whey protein is my go to protein source when I'm on a 1500kcal cut. Fills you up pretty well too.

What is the best food(s) to snack on in the afternoon? Can't fill me up too much but something quick and easy that isn't just junk food?

>>39335235
It gets easier only in the sense that you're allowed to eat more

>>39336502
Might want to stick to a routine so your diet is more standardized.
Really though a single day's caloric intake won't fuck you. It's the overall intake that determines whether you gain or lose weight. If you're truly just skinnyfat, then get to lifting instead of worrying that much about diet.

>>39333351
i'm not sure what I'm seeing in that picture
is that an extremely abstract loss?

How sick is too sick to lift? I know that for running its fine as long as its a head cold/not in the body. Does the same hold for weightlifting? Pretty sure I have a just head cold since some cold medicine makes me feel decent and not full blown flu

>>39336474
maybe acceptable for barbell hip thrust, but squats should be done raw for two reasons
1. the pad WILL make you look like a pussy. people who squat raw will be judging you 100%
2. the pad slightly modifies the position of the bar, and it will actually be less stable than if you just put it in the right place on your back

>>39335883
well it's not bad or something, but it doesn't do a lot since you don't absorb calcium from eggshells

>>39336502
this will fuck your metabolism and energy level, just buy focking scales and eat like a normal person

>>39332578
Short Rom still builds tendon strength, right? As long as I don't count the short reps for progression I'm ok?

What are some non-meme, well researched supplements that are also legal to take in international rowing? Obviously trying to improve my strength and anaerobic power output (my piss get's tested every 1st wednesday of the month so not an option to tren hard eat clen, test my limits, avanar give up. Also i'm no cheat)
Taking whey and creatine now

>>39337407
Anything that works will be banned by usada or wada. Also be careful because whey and creatine can get tainted

>>39337350
anyway to make it absorbable?

Former fatgirl here.
I ate right and tracked my shit and lost a bunch of weight (thank you /fit/ and FPH threads) and now I have a nice hourglass waistline. My new goal is to get properly fit and muscular, but I'm concerned with ended up in fridgemode and losing that neat waist. I train legs like crazy already because thats what girls do for some reason but someone suggested shoulders and lats to help balance it out and keep the illusion of the small waist even if it does get bigger. Any other advice? Should I work things like obliques or avoid them to keep them small? Will working my back really make me wide/thick in the middle?

Returning back to the gym after 2 months. Estimate on how long until I get back to normal?

>>39337562
Building obliques causes fridge mode

>>39337562
Don't want to be creepy but posting a pic in the cbt threads might lead to better advice

I think I made a mistake /fit.

>2 scoops

2 scoops of what? I always thought it meant whey. My buddy says it's for creatine; my creatine didn't even come with a scoop, I just sort of free ball it. I've meme'd incorrectly so hard for so long : (

>>39337642
That's what I was thinking. Should I drop lats too?
>>39337660
I'm hesitant to post body pics until I at least make some noobgains, but I'll keep that in mind for future.

>>39337683
2 scoops is indeed whey, creatine should always be 5g a day

Have anyone else gotten DOMS in their front shin muscles? I've never gotten it before except yesterday, and I don't know why.
I pulled sumo and did some pause squats, but I've done that many times before.

>>39337689
Lats won't be bad, shoulders and lats are what give guys a vtaper. After genetics. And yea it's scary to post pics but without knowing what you have or don't have its harder to help

I need some help, /fit/. I don't understand concepts of cutting and lifting together.

Do I still increase weight and do progressive overload? Is it possible to make muscle or strength gains? I don't really know if I'm supposed to train any differently.

Because you guys keep saying I can't gain muscle and lose fat at the same time. Does this mean that while cutting, my lifts will just be the same and decrease from there?

I've gained a decent amount of strength you see, but I'm really afraid of losing all my gains. My bench press, for example, goes down 10 whole pounds if I don't bench for a week, and I can't imagine how much lighter I'd lift while on a cut and missing a few sessions due to scheduling issues.

>>39337790
Shin splints?

>>39337851
You won't gain strength while cutting, but lifting compounds while cutting will stop some catabolism

>>39333333
fucking noice

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>>39337856
No it's not the same kind of pain. It's regular muscle soreness in the Tibialis anterior here.

I'm guessing it's from pause squats, that's my best bet. I did try to sit in the hole a bit longer than usual, and it's the first time I did them since my deload week. It's just strange because it's never happened before.

>>39337869
Well this is highly demotivating. Makes me not want to cut at all. I love the feeling of increasing weight. Why even go to the gym when cutting at all then?

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>>39337373
They might build tendon strength, but they might also damage you body in other ways. For example, higher-than-parallel squats can fuck your knees up.

>>39337407
Whey and creatine.

>>39337159
You're probably fine. Since there's no exact way of measuring sickness, you just have to find out for yourself what works and what doesn't.

>>39336412
No one can tell. For me, the exact distribution even changes every time I bulk and cut.

>>39336353
>should I really bother caring about stuff like how many grams of alanine, arganine and glycin protein powder has
no

>>39336323
Low-fat cottage cheese. Some also call it quark, I believe.

>>39335975
Shit son, who cares what he thinks.
"Don't suffer the indignity of reaction."

>>39335779
Are you sure you go deep enough?

Are pull up bars for the doorframe any good? If yes, which one should I get?
Is it generally a good idea to get a pull up bar?

https://www.amazon.de/Ultrasport-4in1-Türreck-Klimmzugstange-Oberkörpertrainer/dp/B003FSTA28
Looking for one in Germany, this is the one which is sold the most on Amazon but the reviews aren't really good.

>>39337930
Because you'll lose a lot more muscle if you don't

I need help with my biceps. They refuse to grow.

When I work out my biceps, I never get that burning ripping feeling in my biceps. It never really feels like I am working them. However my forearms gets all the pain. I have watched lots of videos on common mistakes when working biceps, making sure form and everything is right, but I never really feel like I manage to work my biceps. Same goes for my chest really.

My shoulders, tris, lats, lower back and legs all get that good feeling of really having worked them. I feel the muscles swell up and I can feel that I worked those muscle groups for the rest of day. But I do not get that feeling with chest and biceps, and unsurprisingly they do lag behind both in strength and size.

I am actually quite experienced, and the only thing that really separates me from a guy that lifts and a guy that don't is my lacking chest and biceps.

For bis I usually do 21s, hammer curls and chin ups. For chest I usually do flat bench press, incline dumbbell press, flies and dips.

Do you anyone have any tips or experience with this?

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>>39333333
HOLY SHET

>>39337930
>Well this is highly demotivating.
feel the same way, cutting right now

i don't understand how people gloss over this
some people cut for more than 4 months, making zero 'progress' for that long would kill my motivation

How do you prepare for a personal record in terms of food? Do I eat lots of carbs or something before attempting it?

I think I'm doing my working sets wrong, I would start from 85lbs and go up to 115 but when I hit 115 I get very tired on 2nd set. should I start from heavier weight after I warm up?

>>39332578
Do I need to count the bar in Symmetric Strength?
Also, are those standards in Exrxx WITH the bar?

There's only 15kg bars in my gym.

>>39332622
Look for group classes on fun th ing like clay shaping or mosaic making.

Or just go down the list of things there are to do in town. Personally like laser tag and bumper car racing.

If girls remember your name and make a point to say it often in random conversations, does that mean you've made it?

We're talking like people I see once a month, cashiers, girls at the gym, girls at work that aren't on my program, random girls from my apartment complex that I've pet their dogs before, shit like that.

Asking for a friend. Well, not really a friend, more like an acquaintance's acquaintance.

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Just started lifting and found out I have what is called DOMS. Do I lift through it or wait until it fades?

Also, how hard is it to achieve Bruce lee physique? I'm a 6'2 semi skelly.

How many scoops should I put in my shakes? I need about 185g of protein everyday.

>>39336474
you need to learn where to place it correctly without that shit. It's not supposed to hurt at all

>>39337159
I always lift when sick.

>>39337790
maybe a slight pull. You probably overstretched it when you were lifting and didn't notice. Not a big deal

>>39337987
The best way to activate without having forearm pain is to do curls while laying down https://www.youtube.com/watch?v=khyjpRPUEB0

Lots of people always post about tennis elbow from curls. If you do this shit. It will 200% use your biceps

I'm feeling pretty down lately (god damn womin) and just don't feel like eating anything. It's almost 6pm today and I couldn't eat fucking shit. I'm on a bulk, by the way. What do I do? I'm murdering my gains.

I'm slightly lactose intollerant, will whey protein kill me?

>>39338240
pls ans

>>39338409
go to dairy queen or dunkin donuts and buy the most caloric thing to keep them bulk gains

>>39333333
hoh boi

>>39338209

Depends on discipline, I'd certainly eat a carb heavy dinner if I'm going for a sub 35 10km next morning but for the most part just have some taper time (a week or so), eat as always and trust your training.

>>39338368

Uh oh hmm oh gee I don't know anon maybe track your macros with myfitnesspal, read the powder label and supplement accordingly?????

>>39338367
Goddamn do I love little white girls

Lift through it but if you can't because it hurts too much don't sweat it

>>39338255
Pls respond

>>39332832
Proportions will be based on the size of your wrist, knees and ankles

>>39338530
I don't know wth you're talking about but you need to add the bar weight for accurate lifts

>>39338497
Oh wow gee thanks chum buddy pal friend I sure ain't didn't think of that!!!

>>39338563

ahha ooh wee look like you're pretty retarded anon! hahha oh wawaweeewa

Need some high protein and carb food that I can eat as a snack.

Peanuts are great but they don't have carbs. Do I need to make myself some protein bars?

>>39338409

Grab a tub of PB

Put this on endless repeat:
https://www.youtube.com/watch?v=JXRN_LkCa_o

Eat with one hand, lift with the other.

what's the consensus with vitamin D?

have never taken it before, do you get noticeable effects? how much should you take? I see caps at 1000 and 5000ui

>>39337522

Yeah, disintegrate in ascorbic acid, add bleach and drink up. No more than 20 shells a time or you'll have minor gastric incoveniences.

>>39338596

YES

OATS, WHEY, COCOA, PB, NUTS

HOLY SHIT

I WANT TO BULK AGAIN

Kinda stupid question
I´m 5´11 and 180lbs at 17-20 bf, if my diet and training is on point how long should it take to reach ottermode?
Taking consideration on my height what would be a good % bf and weight?

>pooped so hard my legs went numb
Not a question, I'm just sitting on the toilet waiting for the feeling to return to my legs so I can get up

>>39334136
that app looks killer. damn.

>>39338596
shake ok? try 160 ml milk, 80 ml cup yogurt, 1 banana, 1 scoop whey, 4 tbsp peanut butter. optional oats. comes out to 765 calories, 42g fat, 55g carbs, 48g protein.


>>39338432
http://healthyeating.sfgate.com/can-lactose-intolerant-people-drink-whey-protein-shakes-11706.html

So about a month ago I switched my stronglifts to 3x5, across the board I don't lift above one plate for any exercise, so should I switch back to 5x5 to get more form practice while I progress? I'm working on fixing my squat form, and I deloaded like twenty percent and still had troubles keeping form on my third set (my second and first were good afaik)

I want to start lifting but pull-ups and chin-ups are not an option. Any alternatives that don't use machines?

>>39339333
try more warming up with lower weights? although seems a bit early to switch to 3x5

>>39339406
you really just need free weights and a barbell

>>39336436
I did body weight + a pair of 20lbs. dumbbell at home for about a year before going to a gym. In terms of gains, it's pretty limiting and you'll be pretty small at low bf%. Nonetheless, I still got the endorphin rush which partly motivated me to keep doing the bodyweight stuff at home. After the gym though, there is a noticeable difference in size at the same bf%.

I'd say >>39334620 is pretty much the size I was only doing body weight stuff + 20lbs dumbbell.

Fittots, I need clarification, what is a scoop....

Why do i get forearm pain from barbell curls?

>>39339518
Exactly, that is why I was wondering whether I should switch back for more form practice before I start going to 3x5. I heard the extra two sets are a meme, but more reps equals more practice for form

>>39337451
>Tainted
Explain
>>39337957
What about zinc, or vitamins etc. Useless?

>>39339545
comes with protein powder containers. 32g I believe.

>>39339561
not really qualified to answer, but if you need practice why not do a couple sets with less weight so you can focus on the form?

>>39332683
Chuck Taylors are also good

>>39339406
Why?
>Too weak?
Assisted pull-ups
>injury?
Don't be a fucking pussu mate

>>39332880
https://www.youtube.com/watch?v=_ZBmiQm4MF4

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>>39339562
>What about zinc, or vitamins etc. Useless?
Not necessarily. It depends on your diet, and some other things.
The sticky says it all, though. Vitamin D and fish oil can have benefits, and a reasonable multi can't hurt, but stay away from memeworthy >500% of daily requirements kind of stuff, because that's just money out the window, and might actually be bad for you.

>>39337562
Worse cast scenario, you do develop those things you fear. I don't think working out can make your figure look worse. I'm only speaking from my experience though, working all my muscles only made my physique look better. Maybe not everyone is like that though. Anyways as I was saying, even if you do end up looking worse, it can be undone. You can force the breakdown of your muscles by pretty much not using them. You know, the use it or lose it saying. Maintaining muscle mass takes a lot for the body to do, so if you don't use them, your body will get rid of it to some extent because of how much it takes to maintain them.

>>39339558
because you're not using your bicep. Do these and you will https://www.youtube.com/watch?v=khyjpRPUEB0

>>39339595
So when people brag about 2 or 3 scoops it is merely protein?

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>>39337562
Unless you're on roids, or are a genetic freak, chances are, you will never develop enough muscle to actually significantly change your silhouette, and if you will, it will take a hell of a lot of time, and definitely won't happen accidentally.
If you don't want to work some parts, don't, but I personally would urge you to try and stay balanced, instead of worrying about things that will probably never happen.

My two cents.

this isnt /fit/ related but i thought id ask anyways: In the choking game, in which you are held tightly around the neck to pass out as a game, I can't pass out as fast as everyone else and it usually takes maybe a minute for me to feel a slight sensation but for my friends it takes less than 10 seconds.
Does this mean I have great lung gains?

>>39339757
can you give more context? but probably.

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Does having high cholesterol affect running? Not how running can improve cholesterol, but can cholesterol negatively affect running.

I'm not overweight and never have been (bf% between 15 and 18), I'm a young male (25), I lift, but I have cellulitis on my ass and thighs. What can I do ? I'm getting really depressed as it's not even supposed to happen in men, let alone in young active men...

is lean protein an activated almond tier meme?

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I hate my arms. The rest of my body is en good shape (no extra fat anywhere else except arms), but my fucking elbows are hiding inside my armflobs.

I go to the gym whenever I have time for it (minimum once a week), and I started beginnerscourse in boxing 8 weeks ago.

WHY ARMS, WHY?? What can I do to fix this? I'm female, about 63kg.

>>39340197

well that's God's punishment for all those fatties you laughed at, and by punishment I mean shit genetics, sorry.

>>39340387

>The rest of my body is en good shape

gonna need some proof of that, at the very least a zoomed out version of that arm.

>>39340405
What's the point of answering if you're gonna troll ? Isn't this thread supposed to be helpful ?

Skeleton here who's starting Starting Strength. Are 66 pounds (with bar) enough for the beginning?

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I dislike people and having to wait to use equipment. I dislike having to pay money for it.
The plan is to acquire dumbbells and bench. Use workout template site to start training at home.

Am i a complete retard?

>>39332622
Take her to the zoo. You get to walk around, she'll get all soft over the cute animals. For a second date, take her on a picnic. After that, I dunno, I married the one I did those 2 things with and have 2 kids now, fml.

How do you tell the difference between a good sore and an "I'm definitely doing something wrong" sore?

>>39340515
yeah, but a makeshift bar won't last for long.

Sticky says nothing about preworkout other than "results inconclusive". Should I use preworkout and if so what should I get

>>39340612
As long as you get heavy enough dumbells thats fine.

>>39340720
No point, doesnt do shit.

>>39340612
Nah, it's normal (for an autist). I go to the gym at lunch time because it's the quiet period, and I have an autistic rage inside when 1 of like 5 people there just happen to be using the machine I want to start off with and I can't just come back later because I am very specific about doing my routine in order and anything that gets in the way of that fucking angers me, so i sit near the machine being used, don't make eye contact but just sit and wait until they are done.

>>39340666

Good sore: general area soreness, doesn't limit range of motion, disappears as soon as you warm-up.

Bad "sore": acute and/or burning pain, limits range of motion (as in "can't fucking move it or I'll scream").

>>39340772

Tried waiting. Now i rather be at home doing my exercise in peace.

gained 3 pounds after a cheat dinner and beer yesterday. is this even possible? or is it "water weight"? when will I go back to normal? or did I fuck up a whole 2 weeks of progress?

>>39340720

It means it's a meme, these are the certified broscience diet memes:

Anabolic window
Post and pre workout shakes (other than preference)
keto, IF, south beach, etc.
Carbs are bad
More than 0.8g of protein per pound on a 20% BF male.

>>39340705
Sorry, what do you mean? The bar and both plates are 10 kg each. I have more weights which I plan on adding.

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I popped a zit on my leg and now I have huge swelling
Is it anything to be concerned about?

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>>39340791
From the sticky:
>Don't weigh yourself every day, you'll see too much random variation to know if anything is going on, and the overall change you are looking for is only going to be a few pounds a week. I recommend weighing yourself once a week. If you must weigh yourself every day, don't stress the individual datapoints: create a trend line of your weights so you can see a moving average (see MyHackerDiet).

There's at least five questions in every thread that are answered by this.

>>39340926
yeah, I remember reading that, but I know it's not a coincidence that it went up so much after a cheat day, which is why I was wondering how permanent it is. but I'll wait until next week before jumping to any conclusions.

also out of curiosity - when your weight goes up a lot one day, do you actually look 3 pounds heavier that day?

Approach weight loss the same way you do poker - don't be results orientated. Provide you do the right things, you will get results over the longer term.

>>39340843
you sure that was a zit, m8? cause that's never happened to me before.

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>>39340979
No. Me, I sometimes gain several pounds but look leaner and vica versa. Sometimes my weight doesn't change for weeks, and I alternate looking noticeably better/worse as time goes on. And no, I am not talking about pump.

>>39340843
Might be staph, go see a doctor

>>39341080
It looked like a zit, yeah; yellow, round, and filled with puss
I did pop it though
>>39341090
Staph?

Guys pls help I'm going crazy
I changed my bench form after realizing I wasn't tucking my scapular back and down, and I heard some shit snap up in my shoulder
I continued to lift, but last sunday I decided to take a week off. I stretched/foam rolled through out the week, and I still feel some pain in my shoulder - it's usually in the morning when it's the worst. It starts in my shoulder, and when I move it around I hear it crack a lot, it's mostly in the front of my shoulder, and a bit of it down in my elbow, only when I flex my bicep.

What could it be/what should I do?
This one week off from lifting has been driving me insane, it's the only thing that keeps me happy/sane at this point.

How long should I rest between sets, right now it's a minute should I do longer?

>>39332578
>Go to first day at acting class
>qt pairs up with me to read lines
>palpable tension between us
>Keeps complimenting me
>Asks for my number
>Rest of class keeps making jokes about the "flirtatious couple" (I had a flirtatious scene)
>Asks me after class if I want to meet up for drinks to watch election results
>Going for coffee instead
>Says shes looking forward to meeting up
>Adds me on facebook
>MFW not sure if I wanna fuck her or not

what do /fit/?
______
additional info

theres another chick in the class who was flirty when I had audited a couple weeks prior

not sure if she is hotter, what do I do? Wait it out and get to know the girls better?

>>39340791
You just need to poop

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Been lifting for 2 months
Why are my arms so shit?

>>39341238
site?

also dont neglect tris

>>39341247
https://symmetricstrength.com/

>>39341132
go on a date/fuck her
doing something is better than just doing nothing
not like you cant just stop if you want to badly enough

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>>39341132

>>39340843
When you pop it the area around usually swells with blood from your pushing with your finger. Ideally it will be gone after a night but can occasionally last a day or two. Nothing serious though.

>>39341103
Go to a PT or your doctor.

Do I need to use whey powder? What does it do for me?

How do you guys deal with not drinking/drinking less and blanacing a social life? I haven't been working out that long but already I am not invited or I say no because my friends are just gonna be drinking. I still hang out like once or twice a week and am not shy to have a beer or two, but I don't wanna be pounding them back like they do. But at the same time I don't wanna end up ostracized by friends cause hurr durr anon don't drink no mo

>>39341096
Might be a skin infection. It can be fungal or bacterial. Staph as in the staphylococcus, a genus of bacteria that lives on skin.

>>39341297
Drink everclear desu, only 190 Cal per shot but it's like drinking 3

I can't do pull-ups yet, what should I replace it with in the mean time?

>>39341331
Pull downs

>>39341331
I cant either and Im on the assisted pull up machine and lat pulldown machine.

>>39341268
Thanks senpai

>>39341259
Yea but that would make acting class weird if we didn't become a thing

>>39333043
>QUESTIONS that dont deserve their own thread

Kys loser

Moved out, trying to get my diet in order.

solid /fit/ foods, besides chicken breast, rice and turkey?

Are fast food and candy alright when trying to put on weight?

>>39341295
Eh I been going without it for the longest time now since starting working out. Whether it helps or not, idk but I wasn't willing to spend the money for it. I guess it depends on your goals too. If you're looking for faster results, maybe it'll help there. I just decided that working out is something I'll be doing for a while so no need to rush my progress. At some point I'll hit my limit without spending all the money for supplements. Maybe I could be bigger if I was supplementing protein? Idk but I don't really care, I'm pretty happy with the results I've gotten.

>>39341295

Its just a protein supplement. If your getting enough in your diet you dont need it

>>39341295
whey powder is just a protein supplement. If you somehow can't get enough protein from food, you can use whey powder to make a protein shake and just chug it. You need protein to build muscle and the powder is just a supplement incase you don't get enough protein from the food you eat.

>>39341339
>>39341351
Thanks lads, should've read the sticky properly.

>>39341449

Candy is a big no. I would keep fastfood to a minimum like 1-2 msx if your attempting to be healthy. Look up the nutritional values of what your eating if you do and avoid anything too high in fat

>>39341633
This is about where I am atm but was wondering if my weight loss or lifts could use more protein.
>>39341704
>>39341723
I think im getting enough. Chicken breast per day and some other stuff so I think Im ok. Ill see, thanks for reply.
>>39341449
Never do candy. Bulking is putting on weight but it has to be actual food. Plus bulking on candy is just sugar so wont give you muscles anyway and will also make you sick.

>>39341331
Take my advice with a grain of salt lol. I'd try isolation or other exercises that train the same muscles. So you want to to target your lats, forearms, and biceps. I'd do bent-over rows for lats and reverse curls for forearms. Once you can start doing pullups, you should do as many as you can. I started with only being able to do like 5 or 6 pullups but I was skinny though. I just kept improving in reps after each workout.

When I bench, I begin to feel it more in my right shoulder (i feel it in my left too, just not as much), it's almost like I'm working the shoulder more than the chest. I push my shoulder blades together and bring the bar down in line with my nipples, wtf am i doing wrong? Not using a lot of weight either, 10 reps of 3 sets.

>>39333043
>Doing cardio
Dyel not gonna make it

Should i always be sore after a workout?

Was doing SL
Decided to try a beginners bodyweight routine for a while to decide whether lifting or calisthenics was right for me.

I decided to go back to lifting and got back into SL, however, I liked results I was seeing in my chest and arms from doing dips and chin ups every workout with the BW routine, so I decided to keep at it

is there a problem doing dips and chins every workout while doing SL?

In addition, I also decided to keep doing all the static holds as part of my after workout stretching.

>>39341268
this. 1 in the hand is worth 2 in the bush

can i do a smolov jr for bench and for squat at the same time? or is it just too much?
im bulking right now and im going to be home for about a month in about a month, and I think it would be pretty rad to try to get a smolov jr cycle in for either one or both, but I know you're not supposed to do them at the same time, but would it be ok?

Does GOMAD work if you're Asian? I've never experienced lactose intolerance before, but I can't be really sure if the milk was being absorbed or just coming out the other end

>>39333276
Kek

HOW THE FUCK DO PEOPLE GET THOSE GIANT JUICY LOOKING ABS

Like the kind that are visible even when you're not low BF%

are those kinds of insertions just genetics? or is it like deadlifting 4pl8s that gets you those?

>>39341295
Only if you dont get enough protein through your diet. It is only supposed to be there to supplement a part of your diet, not replace it

>>39342570
Weighted ab excercises will make them more prominent at higher bf%

>>39342063
Not necessarily, soreness doesnt indicate a good workout, especially in later years

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Everyone says do PPL

But what is a good PPL?

>>39341110
However long you need. Anything after 5 minutes is a bit excessive though.

>>39342842
that's the thing

there is no good PPL

>>39341936
If your right handed your probably relying more on your right than left so your adding extra strain.

>>39342199

It's fine

What is the strongest protein powder available?

What's the best workout for pure natty aesthetics?

At roughly 19% bodyfat (Navy measurement test) should i eat at maintenance and re-comp or cut at 10% deficit and not care about strength loss?
Lifting around 4 months on Greyskull LP and Newb gains have slowed dramatically if that helps

Can i run Texas method on a cut?

>>39332578
Hisoka pls

I get weird tingly pain in the front of my legs, right under the knee when I squat. What the fuck is this?

Should I begin lifting at 5'6" 150 lbs or should I cut first?

File: 1478314015621.jpg (81KB, 640x640px) Image search: [Google]

81KB, 640x640px

My oneitis and ex-girlfriend has moved on and is fucking another guy. He looks like a bogan drop-kick.

How do I win her back? She is deaf, if that changes anything.

>>39343974
Whisper her sweet nothings


oh wait

>>39344245
I guess I should have seen the signs, bruhbruh.