QTDDTOT

Question, is it mandatory to keep changing routines?
dont people change routines mainly out of boredom?

like, if i keep increasing the numbers in a good intermediate routine based around the big coumpunds i can stay there for like say, a year, right?

posted after new thread

how do you guys estimate calories for things you eat at restaurants?

I ate a decent meat pie today and mousse for dessert, i'm thinking 800 cals for the meal but I have no idea. Don't even want to try to guess protein content

please reply lads:
after a workout, it takes 30~ minutes and then my muscles are feeling normal again, apart from being slightly weak. is this normal? even with intense workouts my muscles recuperate quickly. ty

>>39351492
How often are you eating at restaurants where this is an issue? Also, Google?

>>39351516
Yes

>>39351492
just guessing it once. I have a python script that I wrote myself to count most of my food intake and usually I have a REPL opened through the day on my laptop, so it's not an issue to count it. I try to eat similar meals though at least a few times and then maybe correct my guesstimations if I notice something wrong in my data

>>39351533
probably 1-2 times per week, not cutting or anything so it's not a big deal, just would be nice to have some idea of what i'm eating.

And it's mostly mom and pop restaurants so I doubt I would find nutritional info anywhere online

How do I get rid of my man boobs?
I'm 76kg at 1,72m and my cheat is kinda deflated. I'm doing a routine consisting of 10-12 reps followed by another 10-12 reps focused in another muscle (for example chest and biceps) and I also run 25-30 mins (~5,5km) 3 says a week.
I don't know what's the max I can bench but I can do 4 reps with 100kg.

>>39351623
>How do I get rid of my man boobs?
lose fat, simple as taht
cut to 10% body fat and they gone

CANADIANS

where do you buy your protein? Looking for the cheapest/most cost effective option

>>39351642
Costco. Also I've got the economic whey at canadianprotein.com which is cheap and tastes okay but mixes like shit.

>>39351642
wal-mart. It was on sale for like $20 a tub

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>>39351623
going off this guy, how can you tell if your chest is just fat or if you legit have gyno? Is it impossible to know until you are a reasonably low bf%?

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1. Is any and all backpain bad? My lower back is sore after I exercise, and I can feel it being strained while I'm exercising, but the feeling is in the muscle, and not the spine itself.
2. What exactly is the reason to do several exercises per muscle group? i.e. doing curls & hammer curls in one session.

>>39351492
most chain restaurants should have a printout with the nutritional info of their meals. some have it on their website, too

>>39351642
i buy mine at popeye's. when ordering online, plus shipping, it usually comes out at the same price, even from canadian companies

>>39351720
i should say that it feels like it's just in the muscle

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>>39351710
if you have gyno, you will feel a hard mass behind your nipple. this is the mammary gland that they would remove during surgery (breasts aren't just made up of fat)
pic related is what they take out, though it's usually not nearly as much as you see here

I have done strength training for like 3-4 years and want to try a body building split to put on more size and get leaner.

My squat and dead lift are decent at 190kg and 250kg DL, but my upper body lifts suck, and suffer from baby arms at 15".

I'm a bit sick of strength training 3 times a week, and want to try out body building to build up my upper body more. I'm currently 6ft 90kg 15% bf.

Any advice on routines?

What is /fit/'s opinion on pic related?

I don't even know what it's called but it vibrates really fast and could possibly be capable of time travel.

Some guy in the gym told me today it's the key to all kinds of gains

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>>39351794
Forgot pic

>>39351671
any idea on price/size?

>>39351688
depends on how big that tub is I suppose

i'll shop around though

>>39351809
top tier isometric contraction

there are version of this where you can do certain types of lifting on and it will improve squat/press/deadlift performance by a little.

>>39351794
>>39351809
It's called a Cosmic Treadmill, it lets you break the laws of physics (i.e. lets you make gains just standing there, lets you travel through time, etc.)

>>39351809
Handy tip
Is it a barbell/dumbell?
If the answer is no it's a chick thing aka gimmick you should avoid at all costs

I'm doing SS and I know that as a natty my shoulders are going to start lagging really quickly, are there any good accessory shoulder exercises I can do every workout/every other workout to combat that?

>>39351813
>any idea on price/size?

Of what?

>>39351941
like a tub of protein that weighs X sells for Y

>>39351952
From where?

>>39351957
costco

>>39351971
Like $20 5/bs

I work as a cook and some days after work( even the day AFTER work) I'm too tired to go to the gym. Should I still good and do much lower weights? I'm not sore just exhausted

is keto worth doing over calories in calories out with balanced macros or is it a meme?

>I have stopped making LP probably due to being on a cut to lose weight. Weight is falling off. I tried all the tricks to milk a few more noob gains and got some, but now I'm on to intermediate land.
>
>I'm doing HLM like this.
>Mon: Squat 5rmx5x5, Bench 5rm5x5, Deadlift 1x5
>Wed: Squat 80%5rm5x3, Press 5rmx5x3, powerclean 3rm90%3x3, chin-ups 3xf
>Fri: squat 90%5rmx5x3, Bench 90%5rmx5x5, PC 3rm3x3
>
>Add 5 on the next Monday if I do it all and swap bench for The Press® Every week. Heavy day will lose sets over time.
>
>I may add some rows and grip work once I get settled on this.
>
>Is this any good?

If.someone with 240pounds lose 7 pounds in a month.is this ok or too litle??

>>39351629

Thanks m8

>>39351720
Sore = okay
Sharp Pain = you fucked up
>>39352029
It depends, do you want gains or not?
>>39352149
How tall are you? Generally it's advised not to lose over 2lbs a week, but if you're in the obese range you can exceed that, without a drastic cut.

>>39352032
pls respond

I asked this in a previous thread, but then old thread was gone by the time I checked back, so I dunno if I ever got an answer

Doing both chin ups and dips every workout while doing SL, yay or nay?

Are 2kg dumbbell exerises a waste of time. Arms look a bit more defined after two months but I assume you wont progress any further.

>>39352032
It works and most people don't even count calories on keto because you feel more full off of less

I have really started to think about stepping on the roid train for a while now.

Is it really worth it?

question:
recently graduated, gonna live with my parents until university. how do i eat healthy when my family eats like your average overweight American family? side question:
if possible, how do i convince my family to try and eat better?

>>39351428
good upper leg muscles to lose weight? I get teased for having a big ass

>>39352364
Dips on press day

Chins on bench day

Prolly fine to do that

>>39352770
Cool. Thanks.

That's actually what I used to do before, but then I tried a beginner BW routine which had you doing chins and dips every workout, and I liked the results I was getting so I kept doing it even after I gave up the BW and went back to weights.

But since I am lifting weights again, I wasn't sure if continuing to do both as I have been would have negative consequences.

I'll prob split them up again and try weighting them

Knee really hurts from standing all day for job. Do knee sleeves or whatever help?

>>39352931
they will at least help a little, but you should also consider your posture, if your flat-footed, etc.

>>39351428
My back bothers me from time to time. Am I better off doing seated or standing OHP?

Is reddit's ppl a meme?

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

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>picrelated
is this just a meme or is it actually good for you?

>>39353118
:(

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I'm a 5"7 manlet (almost 5"8 but whatever) I weigh 155 so 24.3 BMI and I'm doing starting strength.

How many calories should I be taking in, in order to cut fat and gain muscle? I've been eating 3,000 and I have no idea if that's enough or too much

I read the sticky but I'm still unsure, thanks guys.

>>39353002
The amount of gains will probably be the same. Standing OHP simply just implements more core and seems like an "official" lift.

>>39353488
155lbs that is

>>39353488
>>39353488
google TDEE calculator

>>39353612
should I say that I'm doing moderate or heavy exercise?

Dumb as fuck question I know but I'm just making sure

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QUESTION

I'm on a routine that does pyramid sets 5x5 for main lifts. On my 4th set of squats, which was after my heaviest 5rm set, I felt my quads (mainly the teardrop area) in a strain-ish pain. This rarely happens but it ruins my whole workout and I had to do isolated hamstring exercises for the rest of the hour. It felt like my thighs were gonna explode. I don't know what to look up on Google for this problem. I'm thinking this is either improper stretching or warmup, but I want to confirm.

Pic related it's me
6'1 203lb

>>39353488
>>39353577

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

apologies i am new what are front squats and should i do them?

>>39353628
>>39353612
dies this seem about right?

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>>39353650

forgot image

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>>39353657
>>39353628
>>39353612
fuck okay heres the right one, does this seem right? I did heavy exercise because I'm assuming starting strength is considered heavy exercise

If I'm scraping the shit out of my shins deadlifting does that mean my form is shit?

What do I do when I hit my goal weight?
I'm coming from a fatass, I've got another 30 or so lbs before I'm at my goal weight, but I'm not sure how to progress from there

>>39353707
you should be scraping your shins when you deadlift, but there are other indicators for shit form. (hip raise, obvious back rounding, etc.)
post a form video if you're really worried, but scraping shins is normal, so just wear some pants or long socks next time you deadlift.

>>39353701
Most of the time when calculators ask for exercise and not goals they mean carido. As lifting weights itself is not a great way to burn calories. However growing new muscle takes that 500 surplus. Honestly if your gonna do SS just eat 3k and if you stall on your lifts super fast you need to eat or sleep more.

>>39352608
if you mean good excersises to lose fat in your ass. there is none

you cannot choose where you burn fat, genetics does that for you. you can only choose how much you burn

keep burning and eventually youll get there.


your other option is to go with an ass fetishis like me, ill fuck your pussy raw

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>>39353867
alright cool thanks man

>>39352486
Just fend for yourself and dont eat your meals with them unless they would like to try your cooking. Tell them your goals.

What app you guys use to track lifts?? I can't keep track of how many sets I do because I'm an idiot

can a rotator cuff tear heal if ice it and train shoulders smart ?

>>39354050
also if I'm prone to shoulder injury is it okay to not let the bar hit my chest while benching? buy still go for 90 degrees

Having trouble deciding if I should go to the gym tonight. It's supposed to be a leg day, but after doing a lot of lifting and running last week, I still get a sharp pain in my hamstring when I touch it in certain areas or move in ways that put more strain on it than basic walking/sitting down. It feels different than DOMS.
Gym tonight y/n?

>>39354211
go, hit light weights if you feel sharp pain take a break. trust me injury is the worst

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I'm 6ft and I just bought 1.5 inch lifts to give me a charismatic advantage at my new job. How should I feel about this?

what shoes should i be working out in? been just using a pair of running shoes but they have a fair amount of padding in the heels which i feel like might be throwing off my squat

squats 5x5
deadlifts 5x5
standing calf raise 5x10
leg raises 5x10
incline sit ups 3x20

is this too much for my back? how to fix?
only doing this for mondays

>>39351443
If you keep progressing, and aren't bored, there's no need to change the routine.

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19M, 5'11 195lbs. I've been training for ~9 months, SL/ICF then switched to a 6 day PPL about 5 months ago. My current lifts are:
Squat: 275 3x5
Deadlift: 365x5
Bench: 185 3x5
OHP: 130 3x5
My question is, my lifts are starting to stall, and I'm not seeing the body I'm aiming for because my BF% is relatively high.. Should I switch to something like 5/3/1 for compound lifts and eat on a slight deficit? I'd like to keep the 6 days bc depression gains. Thx my dudes.

what does fit put in their protein shakes besides water or milk?

why work out mwf instead of just working out every other day?

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Whats this for?

>>39353037

I followed this PPL with only a few minor changes and saw extremely good results after just 2-3 months.

>>39354697

MWF (or any other variant like TWSa) is a consistent 3 day a week schedule and for a lot of people who have tight windows to work out they can only fit in a trip to the gym on certain days which need to be consistent.

An every other day scheme is actually a 3.5 days/week plan and those days alternate each week. If you want a little more work than 3x a week and can handle the days changing then by all means do every other day.

If a routine says something like Pull-ups or Chin-ups or etc.
Does that mean do a different one each week or pick one and stick with it?

>>39351428
How often should i progressively overload?

>>39354838
Small increments. Usually full plates are ten pounds and that is 5. You put it on top of the stack.

Alternatively, you can tie it to your dick when you do cock flops for reps

>>39354050
no lifting, just legs. Rest for a week or two and just do shoulder rehab with no weights then stretch. Just google it

>>39352931
no, don't use knee sleevs. You're just overworking. Did you just start working 40 hours a week your first week? It's just overuse, you need to cut hours or some shit. Try doing leg lifts on the bed and then stretch. I wouldn't do leg days either because you're using your legs all day for your job

>>39351720
I would stop deadlifts for two weeks. After week one I would do some lower back stretches. It should go away automatically just from skipping diddlys. Also do piriformis stretch. Lower the weight when you go back.

>>39351443
lifting is boring

Losing leg mass aside from sitting around for years?

I honestly don't like how thicc my quads and ass got from years of oly lifting.

Is it worth switching from SL to PHUL if I don't have 1/2/3/4 yet? Can I still get there if I continue to bulk and do PHUL?

>>39351720
>2. What exactly is the reason to do several exercises per muscle group? i.e. doing curls &
>hammer curls in one session.
More volume = More Growth
However, if you're doing a full body routine and just wanna implement assistance exercises for growth if certain muscle groups, I'd put frequency over volume. For example, if you wanted to emphasize lateral delts and you're doing a program like starting strength you could add lateral raises on the bench day and nothing on the overhead press day as the overhead press hits the lateral delts on its own.

is ZMA really better than just taking a multivitamin with zinc, magnesium and B6? How? Why?

Is creatine worth it? I dont like bloated/water muscles, I prefer a veiny/skin-tight look. Is creatine rage real?

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Are my legs fucked up for life now?

I had some kind of weird inner thigh injury from biking, and it never really went away. I describe it as a burning, tingling sensation whenever I move my right leg in a pedaling motion, and it gets worse as the exercise continues. Whenever I just stand in place and lift my leg to my chest for a few minutes, the pain will return in full force. The doctors do not know what this is, and I can't bike or run because of it. How am I supposed to do cardio or leg exercises?

If you slept 2 times a day (say 4 hours each time) instead of sleeping once for 8 hours straight would you get less, the same, or more gains?

Why am I such a fucking lardass. I hate myself

homegym fag here.
What downsides are there to breaking up workouts?
eg.
>exercise 1
>Do some dishes
>exercise 2
>Feed dog
etc

>6'3, 28m, 25-26% BF, 235lbs
>cutting at round 1000-1300kcal a day
>doing stronglifts (3x5, not 5x5) to retain strength M/W/F
>can run 5k in 27 mins
>can run/walk 10k in an hour

hoping to run a half marathon in 15 weeks, what's the best plan for me and can I keep up the strength training?

>>39355514
you can keep strength training, but in this case cardio will actually kill your gains
distance running is the "bad" kind of cardio

>>39355530
Thanks -- can you elaborate a bit on how it's bad? Is doing it once a week at over 60min going to cause that much harm?

If I am eating at maintenance and doing ppl can i still do cardio (2-4 miles 3 times a week) without sacrificing strength? I found myself doing poor on my lifts but when I stopped running for 4 days and took 2 rest days I was able to hit my normal lifts again

Should i be eating more if I include cardio and if so do i just increase carb intake?

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Im a lifting novice and wish to do a 20 rep squat programme instead of Starting Strength or Greyskull LP. Is this a bad idea?

>>39355579
honestly, after i posted that, i had a think about where i learned that, and i think i may have been broscience'd
i'll have a look at some actual studies/research and get back on that one

>>39352327
>
sorry, I´m 1,93m(6´4 i guess) and this is the amount that I lost since last month.
I started with 240pounds and now I´m 233 or a little less.
I still not seeing any big effects but the small gains are awesome

>>39355601
Yes, that's a bad idea. Just follow a fucking established beginner lifting program.

Hey /fit/ !
I just started increasing my cardio time, going to 13 Km runs (in around 75~80 minutes) instead of just 10K in my last runs. But this morning, after just 40 minutes and 7K, my calf were burning as hell and when I got home it was really painful for like 5 minutes.
D'you have any insights on what could cause this kind of pain?

>>39351895
Underrated

Honestly is there really a difference between doing something 3x5 as opposed to 5x3

>>39354371
Tilted forwards?

>>39355514
Are you eating 1000-1300 kcals a day or cutting at 1000-1300 kcals below tdee?

Natty normie here who wants broad shoulders. I've been lifting for 2 years and have noticed at my uni all the Chads wear baseball shirts and have broad shoulders but small traps and it looks aesthetic as fuck. Now, I don't plan to ever go professional or take gear. So what if I just skip working on traps in order to make my shoulders look bigger?

>>39352032
I'm on it right now. Though probably 3 or 4 pounds of it was probably water weight I lost about 8 pounds in 2 weeks with strict tracking and weight training. No cardio.

Is mixing creatine with milk a good idea or will it taste shit

What good will it do if I do deadlifts 5x1 instead of 1x5?

is 1/2/3/4 for 5 reps or 1 rep max?

>>39356206
5

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?

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should i do
>Db flat press
>incline bb bench
or
>BB bench
>DB incline bench
For aesthetics

What's the best way to do dumbbell squats? When I keep them to the side, it's really awkward. If I rest them on my shoulders, it's better but I don't know if that's cheating or stupid.

>>39356662
dont do dumbell squats.

>>39356662
I have never done dumbell squats. I do dumbell snatches, don´t you like those?

>>39356722
I don't have access to a gym, squat racks are big and expensive and i want to try to be healthy.

>>39356731
keep them between your legs, throw them upwards, hold them up with your arms fully stretched over your head, squat as your arms go up, and them fully extend. not as heavy for your legs, but it´s a very complete movement, and much more fun. It´s the only squatting movement in which i use dumbells. But i know shit about lifting so don´t listen to me.

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dont you get alkine build up from green smoothies? how many green leaf vegetables can i do in my smoothie everyday and not die?

This one's purely theoretical, but maybe you guys will still be interested in helping. 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?

>>39356965
dude you have different body types, if fat goes to your waist it doesnt mean you have low test.

when I do a push-up my wrist makes an audible clicking noise

it's not painfull but it's there every time I do one, could this be an indicator of a bigger problem?

I'm cutting and struggling hard with completing 5x5 squats. What should I do?

To anybody doing SL 5x5 routine, what do you work on your other days? I'm thinking of working delts and isolating forearms on the days I'm not doing stronglifts.

>>39351428
I've eaten about half an hour before a workout, given I've taken some pre, waiting for it to kick in. Should I not go so heavy today because of this?

>>39357049
3x5

>>39351428
Alright fuckers, I need some help.

I was closing on 1/2/3/4 a few months back, by virtue of noob gainz, but then had to stop lifting. Legit reasons, I swear.

Anyway, I'm starting again. Goal is size; I wanna look thick and solid.

I know you crazy kids are always finding new programs for hypertrophy. What are the top ones? Last time round I did PL shit, but my priorities are changed. For the foreseeable future, I'm aiming to add muscle as fast as possible without roids.


Super awesome bonus point;
What is a muscle that looks nice and is relatively fast to grow? Seeing fast (within 2 months) growth is a hell of a motivator.

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Help me out here /fit/.

Pic related has two of the same sorts of pasta, one is whole wheat, the other isn't.

Why the fuck does the whole wheat version have less protein in it than the normalfag version? Am I just eating this shit entirely for the fibre?

>>39357047
your wrists arent strong enough or your form is wrong, the position of your hands that is.

>>39357131
less fibre is more room for other stuff, like the 1g of protein? idk. id choose the whole wheat any day if its just a 1g protein difference

>>39357121
shouldnt be a problem? what did you eat

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>>39357111
bumping

How do I lose fat? I'm now 171 from 216. I want to stay in this weight and still lose fat. Is it possible? Do I up cardio or something?

>>39356662
do lunges instead of squats.

I had to take a pre-infused shit and by the time I was finished I just didn't care for lifting today. Should I just try again next workout day?

Why is my x5 so much lower than my 1 rep max? For example, my 1 rep max on bench is 225, my 5 rep max is only 175. According to most rep calculators I should be around 200x5, but I can't even do 185x5.

Any idea why this is, or how to work on it?

>>39355948
1000 to 1300 below tdee

When you're doing reg park or bill star's 5x5, do you do any warmup sets beforehand or do you forego warm up sets after having done a general warmup?

>>39357399
bump

I'm and might be hitting a growth spurt, would a diet like PSMF fuck it up?i am about 15 pounds overweight and want to lose weight without fucking something up

>>39355580
Anyone?

I started cutting a couple of days ago and i noticed i dropped like 2kg. I know almost none of this is fat but i would like to know the following, taking into account all that can change:
1)water retention 2)weighting at different times of day 3) food in your stomach 4)something else???

how much can your body weight vary between two measuremnt that isnt because of body recomposition? can it get to like, 2 kg? 4kg? how much

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Anyone here know exercises/stretching for TOS?

>>39358023
idk, just dont be retarded and weigh in the morning when waking up.

>>39358023
I can lose 5 lbs in a day simply by dropping carbs from my regular diet, in one day I managed to drop 8lbs. It's almost entirely water weight. It's hard to measure body recomp until you've been on a consistent diet for a couple weeks. I prefer to do it in the mornings right after taking a shit, though that will be the lowest weight of the day due to empty stomach/bowels and likely slight dehydration from sleeping all night.

Is glutamine a meme? I was thinking of adding it in, so I bought a container of it and just started taking it with my creatine in the morning.

Am I throwing money away? When is the best time to take it? Or does it largely not matter, like with creatine?

>>39355870
Sounds like a strain. Give it time to rest, warm up more before running. Don't stretch your calves just prior to running, though - that's just asking for an injury.

>>39356005
I mix my protein with milk and just throw in 5g of creatine while I'm there. Makes no difference whatsoever.

>>39356179
Probably short-term strength gains but you will likely hit the wall much faster and find it hard to progress. No harm in doing it it once or twice to break through a plateau.

Question: I've been procrastinating on beginning to eat healthy/workout. I used to be very big, losing 70lbs through cardio alone(haven't done this in a few months) Now that I have access to a gym, I've been holding off 'starting' so I can have a MWF schedule. This has happened the last 3wks. Should I just start today?

>>39356469
Second option will probably give you the best of both.worlds.

>>39355870
you probably landed to where it was stretching it hard so you have slight tear aka a strain. This is why biking is better

>>39356901
Just eat a fucking salad instead. Smoothies are a meme and generally taste worse than any other available option.

>>39357198
You could eat exactly at your TDEE, but that's so difficult on a day to day basis it's barely worth pursuing. Calculate your TDEE (sedentary version) and use that number so your daily target.

What are some exercises you can recommend to strengthen my neck?
I got poor posture due to scoliosis and it's now the 5th time that I have what feels like a pinched or inflamed nerve in my neck that hurts so bad I can barely move. I need to do something about it, because I know this pain will always return if I don't. Doc couldn't do anything for me so far but give me shots against the pain and some Iburofen + Diclofenac.

I get killer pain in my triceps after skull crushers. Is this normal? I can't tell if I'm murdering my triceps or arteries in my arm.

>>39352032

Herbalife tier meme.

Unless you're very weak willed and binge particularly on sugary stuff there's no reason to be on keto other than epilepsy and a few other rare conditions.

>>39358248

See a sports doc or pt, you don't want to jump right on weighted neck bridges with your condition.

>>39358186
So exactly what I used it for, thanks m8

I think i hurt my lower back, X ray says im fine but till the pain goes away im suspending squats deadlifts and abwork

is there any particular stretching or something i can do to aid the lower back in healing?

>>39351720
>>39355217
what advantage would it give over just doing more regular curls

>>39358528
>>39351720

different head of hte muscle you target. ya dips

>>39358528
this
>>39358561

the body doesnt have 6-7 muscles, it has like 200 muscles, but they are grouped in muscle groups. While you want to "hit" certain ones more often, variations work different parts

Exactly how bad is it to do smith machine bench for a beginner?

can I fuck myself up by doing a psmf at 18?

>>39356994
>dude you have different body types, if fat goes to your waist it doesnt mean you have low test.
Pretty sure /fit/ disagrees.

this fucking faggot at school keeps disrespecting me, I am 19 lifting for a year and twice as big as him. what do I do

>>39358653
Ask for advice on a South Korean sheep shearing forum

>>39357143
>id choose the whole wheat any day if its just a 1g protein difference
Is the fibre really that good? Even after reading the sticky, the value of fibre still baffles me.

What are the differences between all of the overhead presses? I do the normal OHP but I've heard people talking about `military press`, `The Press`, what are they and are there any more versions?

>>39358576
exactly my point

>>39358196
yes

>>39358766
you have the Gauldnot press, which is brutal
the Limkley press is good for starting up
Waldover and Ginnensen press are hard but very rewarding, and if you really want to explore them all don't miss the Ransocker press, which is IMO pointless but definitely hilarious

I'm a fatass trying to lose weight. 6'4 and around 225lbs. I've been eating less than my TDEE and just started SL 5x5.

Would adding some cardio (running for maybe ~30min) on my off days fuck with the routine too much?

>>39352032
I'd suggest it, as someone who dismissed it for 2 years and just did IIFYM. The first week kinda sucks but past that it's very easy to fill yourself up while staying at your calorie limit. At least give it a try before dismissing it as a meme

Will it hurt my routine to lift wed/fri/sun and then return to a tue/thurs/sat routine next week since I don't feel like lifting today?

>>39358851
only in so far as you'll feel even worse next week because you'll be down a rest day. I'd suggest you just power through the laziness, unless you're legitimately sick or something

>>39357399
you were too tired to lift after a big dump?

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>>39351428

if no one has posted it already

>>39358932
noone posts this because its a facking meme and it is overposted.

>>39358977
i posted it because he requested it buddy

>>39358932
THANKS, YES THAT WAS WHAT I WA SLOOKING FOR

>>39358977
fuck you, im op and im this:
>>39358987

and this:
>>39358984
>>39358932
made me happy

Heres my routine. What should I change or add?

AxBxAxx

Linear Progression

A:
Bench 5X5
DL 1X5
Pull UpsL 4X8
Dips 4X12

B
OHP 5X5
Squat 5X5
Row 5X5
Hammer Curl 4X12

>>39359029
>>39359029
>>39359029
bump

>>39359029
>only lifting 3 days a week

ABxABxx

Should be doing cardio on all days, but definitely on off days

>>39358836
bump

how to deal with gym anxiety

i force myself to go but 1 month and a half later i still feel anxious and about to quit when i think about going

I've been doing SS+cardio while losing weight, but I feel myself plateauing already. I assume it's because I'm eating at a deficit. Should I just stick to cardio for faster weightloss, switch to a different routine, or keep doing SS?

>>39359128
just keep doing what youre doing if the weight is dropping, wait till you get to your ideal weight then start bulking

>>39358836
>>39359122
no, it wouldnt fuck with it.
you should be doing cardio every day, just make sure to factor in the calorie loss to your calorie counting

>>39359125
you just gotta get over it.
What about it makes you anxious?

>>39359128
SS really isnt the ideal cutting routine.
I would keep at it though, dont worry about stalled lifts.

>>39359094
Im a beginner. Dont almost all beginner routines have 3 days a week?

>>39358173
>>39358205
Ok, thanks ! I'll go light on running then... I can't bike (don't have a bike, and anyway I can't park it or store in my flat), so what's a good alternative for cardio?

>>39359190
i'm a pretty anxious person in general and the gym amplifies this because i feel very out of place

the gym is a pretty dedicated bodybuilder gym and I'm this skinnyfat idiot lifting pathethic weight, even though i know nobody gives a fuck about me I still feel like eyes are on me

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What did you guys be your arms? I named mine "demons". So when people ask what I'm doing I can reply "exercising my demons".

>>39359318
wow... your retardness gains are off the charts congratulations. what is your routine ? dont read a book 4x10?

>>39359400
hahahaha nice one m8. I'm not retarded tho, you are. Of course I don't read, books are for dyel fgts.

>>39356469
Only an idiot can get m8d that way.

"Scholar's Mate"

>>39359443
seriously, this:

>>39359318
>So when people ask what I'm doing I can reply "exercising my demons".
is one of the most retarded things i ever heard in my life, i award you no points and may god have mercy on your soul

im doing you a favor kid, i dont know what warped perception of reality you have, but if you say shit like that in public youre gonna get bullied by everyone. hell a kid in a wheelchair couldnt resist the temptation of laughing at such retardness

>>39359318
>What did you guys be your arms?
I NAMED MINE "ULTRA COOL SUPER DEATH DESTRUCTION PYTHONGS, DO YOU LIKE?

>>39359472
I appreciate you concern. Do you have a better name? so I can respond with something better?

>>39359479
It's a bit lengthy, but ya I like.

>>39359490
do not talk to your arms in front of other people, seriously, you have a choice, do you want to be known as the insuferable cunt who thinks hes great even tough hes just barely out of dyel?

>>39359182
>>39359190
Alright, I'll keep at it. Thanks, anons.

>>39359253
yeah, but fuck it. you are not doing a very complicated or intensive routine, you arent going to overwork yourself on 4 days instead of 3.

>>39359311
I get that, but you just gotta understand, most people have been at that newbie point, and doesnt matter if they are looking, no one is thinking bad of you. stick to it and they will be proud of your determination.

>>39359527
So you're saying I'm out of DYEL?!?!?!

The demons are pleased.

>>39359590
please be 15

Today I made the switch from normal pasta to the whole wheat stuff, why am I so bloated? Is it more filling or something?

>>39359311
>i know nobody gives a fuck about me
no , you dont

thats the thing

most anxious behaviour about what other people think comes to actually mask an even worse fear

NOBODY GIVES A SHIT WHAT HAPPNES TO YOU

NOBODY GIVES A SHIT WHAT FUCKING HAPPENS TO YOU

understand? so write taht in youre memory, youre not special will never be, nobody gives a shit, you could die tomorrow and not a single fuck be given

so just lift you fucking faggto

>>39359594
I turn 32 soon

>>39359614
pls no. pls dont let real life be such a retarded place. put the demons to good use and choke yourself

>>39359628
Unfortunately for you, my neck AKA "the hog" is too strong to choke out with my arms...

>>39359637
then yank your dick "the ant" off so that you dont leave any children as disabled as you are

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Should I sign up and go to the gym today?

>7:30pm
>Will be home around 9-9:30pm
>£5 train journey

>>39359659
dont you have a gym you can walk to?

when doing flat db bench I noticed it in my core in my final set. Should I strengthen my core given I could feel it then?

>>39359672
Live in London so its the only (((cheap))) gym around

Well /fit/ I visited snapcity a week ago with my left shoulder.. it's to the point where I can't do any upper body without pain.. what should I do? Should I go to the doctor or just rice it?? I feel if I go to the doctor they will just tell me to stop lifting and give me pain killers... I can do deadlifts but anything like pull-ups or lay pulldowns hurt like hell..

>>39359657
The D is called "Defcon 3" Cause when I unzip it, shit just got real.

Unfortunately ripping my own giant dick off would be in vein as I have 2 illegitimate children in different parts of the state, I only pay child support on one of them.

I'm a bit chubby. When will I start noticing results and how do I stay motivated?

>>39359680
having to take a train to go the gym is kinda nnaoying. Cant you train at your own place?

>>39359717
Well I say train, I could walk it but its about 30 minute walk through London so I take the underground/metro, takes about 10 minutes.

>>39359729
still sounds annoying, 10 minutes is the trip or the time from your house to the gym?

I think it would be best to invest in a gym at your own home, plus if you do that its a bigger comitment, youll fell like na idiot having all that shit around and not training

>>39359738
Well I'm at university so I go home every other weekend to train at my home gym.

10 minutes is the trip time, I just can't really afford anything else and Uni won't allow home gyms (in accommodation)

>>39359753
your uni doesnt have a gym? what a piece of shit.

anyway, yes, go sign up, keep it up dont screw it

also fuck you british, gimme back my falklands its clearly not yours CLEARLY , i mean look where you are and look wehre they are why wont you give it back

Here's my situation: I'm on SL 5x5.

I think I plateau'd at SQ 92.5kg / DL 110 kg.
I realize that not being able to progress with Squats won't make me progress on DL either.
OHP is plateaud at 45kg so far.

How do I break through this block, /fit/ ?

Anatomically a man only needs like 3% body fat, but does that represent peak health or survival mode? like how the Fda vitamin levels show the minimum to not get sick not actual optimum health

>>39359831
>peak health or survival mode?
all doctors agree, 5-8 is minium for a man.

how important is warming up and stretching before a run? my 30 min run always takes 1 hour + after all the stretching and its demotivating. how bad will i fuck myself if i dont stretch as much or do warm up walks before/after a run?

>>39359697
>results
depends on how much work you put in
>motivation
its not about being motivated, its about discipline and just doing what needs to be done.

>>39359826
eat more, sleep more, take a deload week.

>>39359831
definitely survival, >>39359844 is right
5-8% is athletic, you could easily go up to ~15% and still be perfectly healthy.

>>39359864
>you could easily go up to ~15% and still be perfectly healthy.
also, you look hot as fuck at 12%

8-12% is too much for some

>>39359864
>>39359844
Thanks y'all, that helps me better focus on an obtainable/real goal

>>39359864
>>>39359826(You)
>eat more, sleep more, take a deload week.

how much should i deload?
is 10% too little?

also, at 110kg DL, at rep 4 the bar completely slips out of my left hand (while using chalk) - how do i fix that?

>>39359900
by the way. what is your current bf%

because for a fatty less than 12 is really REALLY hard to obtain

>>39359914
i would drop 20-30% for a deload week.

thats all grip strength, you need to do extra work on that. static hangs, farmers walks, etc

>>39359927
~23% according to recent bod pod I'm down from ~35%. significantly better posture/shape already but I want to get into healthy range before I go back to dr's and take physical and all that but I should be our of the beetus zone, which is what got me started bc fuck taking medicine for all of life

>>39360008
pictures? age and height?

Should I work out three days a week and run two? Will this speed up weight loss? I'm extremely new to this

Is 5×5 on incline bench a good accessory after 5×5 flat bench?

>>39360111
do some cardio everyday? just after your wokrout or in the morning or whatever 30-45 minutes on your fat burning bpm (~0,65 times 220-age)
for me 220-20=200
200*0,65 around 130/135

this is optimal for fatburning without muscle loss. not for conditioning. if u dont care about lost muscle i guess once every other running is fine

>>39351428
dumb question probably. every day i need about 500 cals more to gain weight. if my macros are in check, could i just fill these 500 cals with a cheap pizza? (i can buy em for like 70 cents). or would this be ' unhealthy'
ty senpai

how many days do I need to go a week for a PPL routine to be effective? logic says 6 so I can do 2 rotations, but that's not feasible every week. Could I still see progress with 5? how about 4?

What reasons are there to do abdominal crunches if you already have deadlifts and squats in your schedule?

Long story short, my boss snapped at me because I criticized her saying something along the lines of "your friend (her son) need to do some ab crunches since he's got a bit extra blubber on his stomach" and dismissed it as mom science.

>>39360200
it would be very unhealthy, but the only thing that dictates your size is your number of calories

>>39360111
you should work out 4 days a week and run 7.

>>39360274
there is no such thing as targeted fat loss.
That is mom science.
He just needs to exercise more and eat less.

is running superior to lifting from an strictly calorie burn perspective?

is it true that lifting highs up your metabolisms?

>>39360273
6. You need to hit muscles twice a week. If you only have 4 days do a push/pull with squats on push and deads on pull, or an upper lower, and then if you get a chance at a 5th day hit lagging stuff/stuff you never hit (once a week is better than zero)

>>39360362
Do both, there are only benefits.

Why don't my legs ever get sore? I spend a full day twice a week on legs but I never get that wobbly barely stand feeling that people always meme about leg day. I did for like 2 weeks when I started, but it went away. am I not doing leg training right?

>>39360362
Depends on the time you have. You could run a marathon and it would blow more calories than any session in the gym, but it's much more time efficient to do high intensity exercises in terms of calorie burn

High intensity training generally has more positive hormonal effects on metabolism than extended steady state cardio

>>39360362
Muscle maintenance requires a tremendous amount of calories (relative to other types of tissue). However, running half a marathon will make the differential incredibly large between lifting and cardio.

Cardio is better for burning calories. However, just cardio will make your body look kinda gross for a while just because cardio doesn't promote hypertrophy. So lift weights and do cardio.

>>39359826
Listen to >>39359864

Alternatively, you could try taking an extra few days off before your next session (anywhere from 1-4 days) and retry. A full deload week may not be needed at your level.

>>39360164
It's fine, although, you could do more volume doing sets of 8-10. What does your routine look like?

>>39359692
See a medical professional.

>>39360111
That sounds fine. Read the sticky though, and make sure your diet is dialed in.

>>39360273
Best way to progress is by not doing PPL, but if you must, then 5 days a week or 4 is fine, as long as the main lifts are done twice a week (if doing 4 days a week, I'd recommend Candito's linear upper/lower program, but only if you're about an intermediate lifter already).

>>39360274
Direct ab work is useful, and it doesn't hurt to do. You can get a strong core from the main lifts, but for some it's not enough, and it ends up being a weak point.

>>39360388
You're not progressing enough on your squats.

>>39360388
They'll get sore if you add more volume/do different exercises. Or if you take time off. Like do 10 sets of lunges next weak and 100 reps of deads you'll feel it

That being said you don't need to feel destroyed after every session to make progress by any means

>>39360385
but if weight loss is calorie burning

then calorie burning is goal

then there is one objective literal truth, no place for your romantic sentimentalisms

the one which burns more cals will be objectively the king

>>39360388
You're not a new lifter so you're not getting DOMS any more. Anyone who shares those LEG DAY XDDD memes has just done their first squat.

does alcohol actually hurt muscle gain, or is that just a meme based on the fact that it's wasted calories that don't help muscle gain?

like if I drank a beer every night, would my strength make less progress?

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>>39360413
If weight loss is calorie burning

And you want to make the most of the calories burned from activity

Do both types of activity and reap both calorie burns

>>39360453
>Do both types of activity and reap both calorie burns
but that means youre wasting some of your time an energy in a non optical calorie burning activity, like. You are lifting for an hour when you could be running a marathon in the cold while waving your arms and head at max speed. if youre serious about weight loss you cant let opportunities to lose cals pass

Doing 5x5 right now but I sprained my foot badly last week and can't do squats/deadlifts

what can I substitute for them while my foot heals?

>>39360482
Does your psychiatrist know you're on /fit/ again

Do you need to call the ED support group

>>39360512
i only talk to fit psychiatrist, since they must ran on par with me because i wont stop burning cals for that faggy shti

>>39360443
1 beer a night just about negligible. getting hammered (3+ drinks) regularly causes a noticeable slowing of progress

>>39360499
nothing, let it heal while staying off it and do more upper body isolations

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>>39360520
pls be safe sanic

>>39360406
>Best way to progress is by not doing PPL
Then, doing what to progress?

what does fit put in their protein shakes besides water or milk?

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This is me at 85kg, im now at 90kg fat bastard. Im cutting desperately now, is it very hard to return to that?

is it true that everyone has a "natural" weight to which they tend ?

Im now being super autistic and controlling of everything i eat, but i fear that i must live my whole life like this after i reach goal weight, or is there a point in which it becomes routine

So does alcohol actually have calories?

Like calories that your body actually absorbes and uses?

>>39360406
>Alternatively, you could try taking an extra few days off before your next session (anywhere from 1-4 days) and retry. A full deload week may not be needed at your level.

Considering that 5x5 requires already 1 or 2 days off, you mean, taking more or less a full 7 days off?

doing GSLP, would it be okay if I added 3x5 front squats on DL days and 3x3 power cleans on back squat days?

>>39360636
i empty out some fiber pill caps and a couple of spoonfuls of chia seeds

>>39360638
how tall are you?

>>39360659
yes.
alcohol is very caloric, which is how it fucks over so many peoples diets.

"A 12-ounce glass of beer has about 150 calories, a 5-ounce glass of red wine has about 125 calories, and a 1.5 ounce shot of gin, rum, vodka, whiskey or tequila has about 100 calories, according to the National Institute on Alcohol Abuse and Alcoholism"

its like 7calories per gram of alcohol

>>39360674
173cm

>>39360629
An actual program with planned progression, and a protocol for plateaus. If you're not progressing, you're not getting bigger or stronger.

A list of exercises with set/rep scheme is not a program. SS, despite its failings, is still a solid program. Greyskull is great because it has planned progressive overload, a good deload scheme to get through plateaus, and autoregulation through AMRAP sets on top of it all.

Candito's U/L linear program is also good, although I would make the third set on DL/squat/bench/row AMRAP, for the same reasons GSLP has them. This is more geared towards intermediates however.

>>39360668
Could be fine, but if you find that you've stalled after adding these, either take them out completely or lower volume/intensity on them. Everyone responds to training differently, and you're the best judge of your capabilities if you're honest with yourself.

my lower back hurts, its ok to stop deadlifting squats and abwork till it stops hurting, right?

>>39360740
How about PHUL ?
Can that program be used for growth with prog overload?

>>39360763
Candito's LP is PHUL. Better for advanced novices/beginner intermediates who can't progress every workout, but can progress once a week.

What's your weight, bf%, and lifting stats

>>39360690
yes I know these numbers.

But I've read quite a few threads about how the caloric content of alcohol cant be translated into energy/fat gain as with the other macros.

basically saying, 1 bottle of vodka isnt really 1600kcal worth...
which makes sense as the alcoholics on the street that chug beer after beer after vodka all look like skeletons.
Now this may be because they neglect eating other foods, but im not so sure.

>>39360740
that's sort of the thought process I had with it. I don't mind squatting every day, but I didn't like trying to go full intensity squat and deadlift on the same day. I'm more comfortable with the squat than when I started, so I figured doing front squats for moderate weight in between full effort back squats could help fuel progression without interfering with recovery too much.

>>39360786
not sure why but when i chug beer my belly becomes and stay swollen for months.
no such things with wine or liquors. I guess it's the effect of the gas / CO2 in beers that my belly just cant process?

>>39360786
Actually it's because the body sees alcohol as a deadly poison and will shut down almost everything else and hijack all other metabolic pathways and ways of excreting anything out of the body to get rid of it.

It's being metabolized yes and it counts but it's not producing any energy and is really taking energy out.

I haven't looked it up but this might be why people get fat as shit when they start drinking more on top of eating normally. They're not moving as much AND they are not metabolizing their food. They are just directly storing it while their bodies are desperately trying to get rid of the alcohol.

>>39360786
its still worth the same exact amount of calories, it just doesnt have any benefits of carbs/protein/fat like most foods. so yes, it is nutritionally bereft, but it doesnt make 1600 calories of vodka not the same as 1600 calories of anything else.

I'm >>39360784
>>39360763
just to clarify, Candito's LP isn't exactly PHUL, as I haven't seen a PHUL that is actually a program instead of a list of exercises.

>>39360807
Not a terrible idea, although I would even go lighter on the front squats and do something like 3x8 at a nice and leisurely intensity. It's often tempting to go heavy in a 3x5, but if you have self-control, it would be fine.

>>39360844
Isn't the list of PHUL exercises already the program?

>>39360859
>A list of exercises with set/rep scheme is not a program

What can I do specifically to get hard abs? I'm in quite good shape but simply don't have time to go to the gym right now, and I'm sick of getting poked. What exercises contribute to that area specifically?

>>39360902
>i dont work out but im in good shape
post pic wieght and age i dont believe you one bit

theres no excerise for that, your abs are hard when theres no fat covering them, for that you need to lose weigth

>>39360902
>sick of getting poked
lol ok fatty

I eat a high fibre diet and I don't keep track of my TDEE, since high fibre diets make you feel full when you're actually not, should I start to worry about how much I'm eating?

>>39360902
the pic that doesnt appear...

well listen here fatty
youre "good shape" is literally shit, you probably look like a piece of shit.

if you want to get good, listen to us the pro, if not go home while we fuck your gf, if you even have one

>>39361068
>should I start to worry about how much I'm eating?
yes, theres no magic trick

if you get to be overweight it means your brain chemistry is fucked by your epically low force of will and you dont know how to eat well.

you have to control your caloric intake VERY STRICTLY for a couple of years before you can trust yourself to eat what you want.

seriously, youre the fat piece of shit who got to be a shti in the first place, do not trust that guy with youre weight

>>39361068
if you are at a weight that you want to be at, then you are fine.
if you want to loss/gain weight its best to count

If i want to lose 10kg more till january first, what should i do?

i miscalculated and only lost 5kg the last 3 months

>>39355601
rep count is way to high for starting out, high weight is the best way to start out.

>>39361212
maximum acceptable rate is 1 kg per week

not one gram more

can you live with that? cool
you cant? too bad, the reality of physics doesn care about waht you want

>>39361212
eat less, work out more

>>39361227
meh, started cutting too late this year, 10kg is to get sub 10%, i just want to maximize weightloss

is there any truth to the intermitent fasting and keto meme diets?

How the fuck can I start eating more?
I can barley eat 3 meals a day.
Sometimes I only eat once or twice,
plz help

>>39361279
you just eat more...
use high calorie foods or drink your calories.
add a half gallon a milk a day, a couple spoons of peanut butter and a protein shake.

>>39361227
This answer is incorrect.

Each lb of fat can give off 31 calories a day. Your maximum deficit you can run from fat is thus 31 * BF% * bodyWeightInLbs.

So if I'm 220lb @ 18% bodyfat. I have 39.6lb of fat which allows me to run a deficit of 1227 calories.

Granted 500 calories a week ~= 1lb lost. We can expect to see ~2.5lb a week of fat loss. Remember to recalculate often as your fat will be decreasing.

https://www.ncbi.nlm.nih.gov/pubmed/15615615
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/

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What makes almond butter better than peanut? Glanced at the nutritional facts at the store and they look identical.

Follow up: Should I eat either when I'm cutting? If so, what?

>>39361279
Snack and drink calories.

Personally I make scooby's bulking bars off of his youtube channel.

What is best, deadlift or squats?

>>39361328
right arm curls

>>39361328
squats
everytime

>>39361301
>>39361311
Thanks.
Its weird. I can not eat all day, cook some food, and I don't feel like eating it

>>39361328
Depends on your goals. Best, in what regard?

>>39361306
>almond butter better than peanut
Better micronutrient profile.
>Should I eat either when I'm cutting? If so, what?
No, too calorie dense.

>>39361252
>is there any truth to the intermitent fasting and keto meme diets?
They are mental tricks that help you hit your macros with minor insulin sensitivity reparations.

If you are adhering to a calorie deficit without trouble, you don't need IF/Keto.

>>39361302
the difficult part here is calculating your bf%

>>39360902
>hard abs
The bit that jiggles is fat. So lose that.

>>39361396
Absolutely.

Can i run Texas Method and do MMA twice a week or will i be destroying my body? Also how should i split texas method, keep the same exercises or change one or two?

>>39361473
Read the books, they are available online for free if you simply google them with "free pdf" in the search term.

You want Justin Lascek (70's big) and Rippetoe (Practical Programming).

>>39361495
is a 1200 cal deficit too much for a 173cm 90 kg male? what is the limit of healthy?

Is SS suposed to take you to 1/2/3/4. What I mean is that, can I linearly progress, with a few deloads, to those lifts?

Also, at what weight should I start using a belt? I am at 225 x 5 on squat and 285 x 5 on DL and I am thinking now is a good time to start using a belt.

>>39361087
>seriously, youre the fat piece of shit who got to be a shti in the first place, do not trust that guy with youre weight
Last time I got weighed, it was on inaccurate scales while I was wearing boots. It said I was just under 10 stone. My height is something like 5' 5''. Does that make me fat?

>>39361631
Read >>39361302

>>39361652
>Is SS suposed to take you to 1/2/3/4.
Depends on the person. 6'5" Rugby player will probably do that, 5'6" WoW player probably won't.

>>39361680
I am 6'5 but not a rugby player. So If i just eat a lot and lift consistently, I might get there on SS?

Thanks

Following up to >>39361652
Is 1/2/3/4 achievable on SL5x5?

>>39361699
Everyone is different, you might.

>>39361713
ok, let see how far I can get.

What are the usual programs people go to after SS? I want to focus on powerlifting and strength lifting.

>>39361722
Texas Method (TM) or Madcows, I prefer the former over the latter.

If SS/SL doesn't get you to 1/2/3/4, TM most certainly will.

>>39358766
bump

File: dongufed.jpg (1MB, 3264x2448px) Image search: [Google]

1MB, 3264x2448px

>>39361302
im 28 yo male 198 lbs. I want to use that formula youre saying, what bf% do i have, based on my photo

what maximum deficit you recommend?

>>39361746
Overhead Press: Pressing weight overhead
Military Press: Think heels together, like standing to attention (hence the name). Allows for no hip/leg drive
Push Press: Hip/Leg drive involved for more push.

>>39361769
THANK YOU

>>39361761
Buy calipers.

Not only is that not a full body shot, you also didn't give your height. There is no way to guess it. I'd very strongly doubt you were under 20% though, probably 25% or so.

>>39361786
173 cm can you guestimate it?

so if im 25%

25 times 31 times 198lbs=153450?? that sounds like a lot, what did i screw up here?

>>39361820
use the lbs of fat, not youre full bodyweight fat retard

>>39361865
so its 31 times 25% of 198?

>>39361891
no idea what youre saying.

calculate your BF: BF% * bodyweight

than you do that number times the calories of 1lb fat. (31)

>>39361891
read it wrong bro, its what you are saying yeah. feeling shitty, shouldnt throw it at you. sorry

>>39361820
>can you guestimate it?
No. You want to apply the highest limit of caloric restriction, which, if wrong, will lead to muscle loss.

Don't base it on an estimate. You are either precise or you aren't.

>>39361938
i get this all the time irl, im such a retard people think im doing it on purpose to anger them, but im not, im really slow.

Ok so 0.25x198x31 =1534

thats a big deficit right, can i expect to lose 3lbs per week on that?

>>39357111
Read the programme. Take rest days. Don't overtrain.

How much should I be able to lift for OHP/BP/S/DL before I can move onto intermediate programs?

>>39358595
Why not just do a normal bench?

>>39359680
Well if a train ride is 5 eurobux, and you want to go 3 days a week, that's 15 eurobux a week or 60 eurobux a month on top of gym membership. Tell me how this gym is saving you money?