QTDDTOT

What does

>mfw mean

>>39360961
my face when

>>39360850
I don't think anyone really knows or cares about the answer to this. Just keep on lifting. You will not be having lagging muscle parts, because everything's lagging because you're dyel as fuck.

My OHP is severely lacking. I can bench 80kg, I can squat 120, I can deadlift 140, but my OHP is stuck on a 45kg plateau that I can't break.

What's the best way to break through, besides OHPing more?

Side note, I also use Arnold press for shoulders, 5x5 at 18kg

>>39360988
Thanks john

guys, i need help

squat is fucking agonizing for me

like, i can feel my hips literally pulling apart at extremely low weight (even just the bar)

do i need to work on mobility, or is there something else wrong with me?

>>39360850
ok, I need your help /fit/
I started lifting at home with no equipment.
my daily routine is working all the body (legs,arms,torso) at once and give it 30 to 50 minutes, i don't follow a leg day or an arm day per se.
is that wrong?
should i try PPL? (even if i dont know what that is?)

I'm trying to diet and eat lets, yet i keep drinking and eating some junk food.
how bad is it that i drink like... a glass of coke a day? should i power through and stop altogher?
should i aoid all fried food?
im really trying my best here, pls help.

I was repping 195 on the bench machine now i can barely into 185 on the free bench. Is free bench more difficult

>>39361236
try eating more?
maybe hit your rear delts more with rear delt flyes

>>39361506
PPL means push/pull/legs, its a training split that hits your bodyparts 2x a week and needs weights

>>39361522
count calories
you dont need to stop eating food you like, just eat less of it
also try replacing coke with coke zero
after awhile it starts to taste better than regular coke

>>39361529
yes
machines remove the use of stabilizer muscles, meaning you can recruit them to move more weight

>>39361500

Hard to say without a video showing off your squat. Your form is probably shit as well as flexibility/mobility.

>>39361236

Get some 0.5kg plates off amazon. They really help me out.

File: 1477526833764.png (718KB, 437x774px) Image search: [Google]

718KB, 437x774px

Alright I know at least one other fag here T-Bar rows. How heavy is a T-Bar row machine's barbell it? It feels a bit heavier than a normal barbell but maybe its the angle.

File: 1474281535140.jpg (51KB, 900x900px) Image search: [Google]

51KB, 900x900px

Hey /fit/. I have a question.

I've reached the point where Goblet squats are simply to awkward to do anymore. What is the next best form of DUMBBELL squat I can move on to? I only have access to DBs atm. I was thinking... plie squats?

I have a lot of free time and can/would like to workout 6 times a week.
Is PPL the way to go?

I am doing a 3x10 full body routine. I noticed that I have trouble going to the limit. For instance, my second set could feel so heavy I barely make it, but after the break the third feels like I could do a fourth. Why is that I cannot progress my sets from hard to harder to barely possible? General tipps to really push myself to the edge appreciated aswell.

>>39360850
>How do noob gains work exactly?
CNS adaptions and form improvements allow for rapid strength increases.

There are a few indicators that noob gains have ended:
>1/2/3/4 plate
>Having to deload your deadlift
>Having to deload your squat twice
>Unable to progress when not on a caloric surplus

>>39361236
If you fail twice in a row, deload by 10% and build back up. If you keep hitting the same wall drop from 5x5 to 3x5.

>>39361506
>I started lifting at home with no equipment
You won't get anywhere. Sounds mean, but it's the truth. The number of people who get fit rolling around on their bedroom floor is negligible.

>>39362000
PPL

Upper Horizontal / Legs / Upper Vertical

Upper / Lower

All works.

is there a way to lose fat but maintain the same weight? or should i just cut?

>>39362085
>is there a way to lose fat but maintain the same weight?
Recomp. But it's a very slow process.

You would be best to just cut.

>>39362085

Yes, you're talking body recomp.

Basically you eat at maintenance and substract minor amounts (no more than 300) of calories as you reach goals. Obviously you keep a high protein (1.7 - 2.2 g of protein per kg of bodyweight) intake and work out a decent strength routine. It's a slower process than the usual cut/bulk period but it's easier for some and less taxing on the mind.

File: faac16aadb9e3157714d61e26c6f81d65d705102.jpg (635KB, 1000x3830px) Image search: [Google]

635KB, 1000x3830px

Please eyeball the calories in this because I'm a lazy piece of shit

>>39362115
calorie count . about has a recipe analyzer. Just drop the ingredients in there

>>39362115
500-700

File: C U T I E.png (1MB, 1053x985px) Image search: [Google]

1MB, 1053x985px

I'm on a light cut (20% or so, 2000 kcal a day at 81kg 183cm) doing GSLP (plus leg work and conditioning on off days because I like to run). Started 2 months ago and while I've progressed quite a bit in retrospective I wonder if I'm wasting my "n00b gainz" lifting on a deficit, or will I keep up (or even pick up) the pace when I go back to surplus (in about 2 months or so).

Please respond.

>>39362115
looks disgusting

>>39362134
The cheapness is a big draw for me desu family

So I got some whey protein, if I'm cutting how many scoops should I take? What's the best option?

I was thinking one after workout and one at night but I don't know much about this

watch election results or go to bed on time and get my 8 hours? its a hard choice.....

>>39362127
Thought it was way more. Nice

>>39362155
Holy shit read the S T I C K Y
are you some 12 year old who thinks whey powder is magic? drink enough to fit your daily goal.

File: Best_Manual_Breast_Pump.jpg (17KB, 517x400px) Image search: [Google]

17KB, 517x400px

Self-induced lactation for chest gains, y/n?

>>39362132
>wasting my "n00b gainz" lifting on a deficit
You aren't. Noob gains are CNS adaptions, they will occur regardless of caloric intake. You are good to keep lifting anon.

>>39361575
Does it matter? The weight doesn't transfer to anything else, it's not like you can say "Oh I do 80 kg T-Row, so that's the same as your xx kilo yates row" It's different exercises, the important thing is just that you progress on the exercise, the number won't make a difference.

File: 1465566969481.jpg (357KB, 1280x854px) Image search: [Google]

357KB, 1280x854px

Worked out hard Sunday night, still a little sore and it's Tuesday night. It's ok to go again right? I'm new to dis. It's not a painful sore or hard to walk or anything.

>>39362512
giver hell mane
no pain no gain

Is 3x12 too many reps for deadlift?

>>39362618
yes, high rep diddys are unheard of and usually dangerous.

>>39362512

Hell yeah, it usually goes away once you're warmed up so it's a win-win

Read on some forum not here that leg press and leg raises gives bigger quads faster than squats is this true or bullshit?

>>39362628
Should I just stick to 1x5 then, or are there higher rep ranges that are still safe?

File: 9b7d672b081bc1c1a0d1e482a8693655.jpg (12KB, 200x240px) Image search: [Google]

12KB, 200x240px

Hello /QTDDTT/

I'm really lazy and dumb and also bad at math. If I weigh 205lbs at 20% BF what weight would I be if I were 15% BF?

>>39362667
>/QTDDTT/
apparently you suck at writing too

>>39362673
>abbreviating OF

What can I do about sciatic nerve pain?

I don't feel anything anywhere but that.

Add on to the question is, what did I do during diddlies or bb glute bridges to irritate this fucking thing, so I can avoid the common problem in the future?

>>39362680
are you pretend retarded or for real retarded

I just did deadlifts for the first time in like 2 months and now its the day after and my left knee is hurting but only when I do sort of a squat/crouch down. is this normal.

>>39362706
excuse me? Do not call people retarded.

File: 1459831466927.jpg (15KB, 300x300px) Image search: [Google]

15KB, 300x300px

Question about Stronglifts. It says I should add 5 pounds per workout, as long as I'm able to complete 5x5. I'm over 2 pl8 for squat now, and it hurts like sweet fuck the next day after squatting, should I continue squatting 3-4 times a week, or should I take an extra rest day here or there to work on accessory lifts?

>>39362721
what accessory lifts? When does he ever say to squat more than 3 times a week and when do you ever take 'extra' days off?

just do it till you can't anymore. Then pat yourself on the back, deload and go again

>>39362716
>questions that dont deserve their of thread

File: maxresdefault.jpg (109KB, 1920x1080px) Image search: [Google]

109KB, 1920x1080px

>>39362738
haha oh yeah

File: F1CBB029-F668-458E-B09B-A2C7E5BBCB5C-193-000001063FFF4AB5_tmp.jpg (58KB, 840x544px) Image search: [Google]

58KB, 840x544px

>>39362716

>>39362716

not this guy, but you sound very retarded.

File: that-feel-pc.jpg (51KB, 648x595px) Image search: [Google]

51KB, 648x595px

>>39362803
whatever this is lame general anyway
>spreads lats and flys away

>>39362827
we're just messing with you brah, we're all welcome here

>doing pendlay rows
>when I stand up, getting a twingy pain in my back. This pain then shoots through my front to my abs, even feel up to my chest and armpits
>panic and cut workout short.
>Within a coupe hours, the strained feeling is gone

My friend tells me a pinched a nerve, he said it's happened to him like that before.

Is that all it was? I've never experienced that feeling before, and it freaked me the fuck out. It was like I had strained the whole cavity of my torso

>>39362854
this is why i don't like barbell rows. You have to support your mid section with air and thats the only thing supporting all that compression on your spine

>>39362854

Yeah happens when you have weak lb and/or stabilizers. A good way to avoid this is to leave the weight on the ground, squat as if you're deadlifting and slowly get up and straighten your back.

File: IMG_8541.jpg (72KB, 640x640px) Image search: [Google]

72KB, 640x640px

What is counted in your total? I always thought it was bench, deads and squats, but since I've started coming to /fit/ everyone always goes on about OHP. Is that included or is it just the big 3?

>>39361236
have you tried push press+ negative?
It works really well for me. it's a big part of why I think I haven't had any trouble with stalling OHP

>>39362729
>what accessory lifts?

I'm doing closegrip bench, paused bench, standing calf raises, assisted pullups, skullcrushers, and bicep curls. Mostly arm stuff since my bench and OHP are lacking, and my DL and squat are over 2 pl8.

>When does he ever say to squat more than 3 times a week and when do you ever take 'extra' days off?

I'm just saying if I was to start on Sunday, that means Sunday, Tuesday, Thursday and Saturday, 4 days. I skipped today (Tuesday) because my quads and hamstrings were still sore, and on Monday I had trouble walking around.

>>39362640
3x3 or MAYBE 3x5. I prefer 3x3 over 1x5

Is it considered 1/2/3/4 only if its for 5 reps?

File: 1409751061247.jpg (146KB, 958x842px) Image search: [Google]

146KB, 958x842px

>>39360850
Hey faggots, since roids are impossible to get here, and I'm a poorfag, the best I can get my dick into is creatine. I'm gonna cycle it, since I hear the water retention makes you look swole.

Anyway, examine told me this:
>Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 gram per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).

I understand the loading part for a week, and I'm starting that now. The end part is confusing me. Are they saying my options are:
>need to stop after about 3 weeks, not use creatine for 2 weeks, them start again, loading and all
Or
>I can just take it indefinitely, but at a constant rate (no loading phase)?

Just wanna make sure I get it right, since I don't feel like getting diarrhea for 3 days because I fucked up. Also, if I'm right, which option makes you look better short term due to water retention?

>>39362900
Kek, yeah, you're correct. When people ask for your total, tell them the total of your bench, squat and dl.

The OHP was a meme. A while ago some dude came on /fit/ and was mouthing off about how easy it was to get into the 1000lb club. Only thing is, we eventually realised he was including his (pretty decent) OHP. We grilled the shit outta him. But then some shitposters started continuing the joke, and it confused a bunch of Summerfags who legitimately thought that OHP should be included.

I've found telling people your big 3 total and specifying it's your big three is a good way to go. Or say "My total is xxxkg/lbs plys yyykg/lbs OHP)


In reality, none of this really matters outside of one upping people on a knitting therapy for the developmentally challenge discussion forum.

>>39361236
Maybe not the case, but I found my issue was that I used too narrow of a grip for my OHP. It made my OHP anterior delt focused instead of letting the triceps help. So maybe widen your grip a little, made a world of difference for me.

>>39362708

well it seems to have went away when I sat on my couch and bent my knee over and over for a couple minutes.

Is running Texas Method 3 days a week and doing MMA training twice a week feasible or would i be just fucking recovery to bad? Not looking to be a fighter, just like it for fun and conditioning

File: 1477225417412.jpg (111KB, 750x937px) Image search: [Google]

111KB, 750x937px

Has anyone tried Pavel's Power to the People routine as a beginner? What are your thoughts?

1) Barbell Press Variant 2 x 5

2) Barbell Deadlift 2 x 5

Monday through Friday – workout days. Weekend – rest. First set is approximately 5 rep maximum. Second set is 90% of the first one.

My girlfreind blew a random guy on vacation 2 years ago before we were dating. This disgusts me, and I don;t want to date her anymore. However, there are no other options for me rn.

Do I just get over this shit, or do I dump her. I love her, but the thought of her getting drunk on vacation and blowing some random fuck makes me disgusted.

Please advise.

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

81KB, 640x640px

>>39363524
Bend her over your knee, and hold her by the throat gently but with a dominant grasp. Give her 10 firm slaps to the buttocks, and tell her in a soft but commanding tone that if she acts like a slut again, you will ruin everything that she holds dear.

You're welcome.

>>39363554
Honestly I will probably do that even as retarded as it sounds.

I might not spank her, but I'll let her know what I feel. I'm 5 years older than her and when I put my foot down she obeys (*tips fedora right?)

File: 1478363634189.jpg (63KB, 640x480px) Image search: [Google]

63KB, 640x480px

>>39363567
No, you will spank her. It adds to the sexual thrill of domination for her.

Once again, you're welcome.

>>39362241

Yea I know just curious is all.

>>39363583
I am just a random anon, but I am a real person. So is she. Is this a meme, or should I legit do this shit.

My body and hormones tell me its the right thing to do, but my mind says to just forget it. I want to spank that slut and assert my dominance, but theres still the beta cuck in me that wants to forgive her.

>>39362628
But I really like doing diddles.

File: 1478364059981.jpg (56KB, 615x772px) Image search: [Google]

56KB, 615x772px

>>39363601
>My body and hormones tell me its the right thing to do
>I want to spank that slut and assert my dominance

Yes, good. Let the hate flow through you.

Do it, faggot (you're not really a faggot, I appreciate you as a human being).

>>39363631
One week till that sluts back. Gonna leave a fucking scar on her ass from my hand. She'll never forget it.

File: 1477369500814.jpg (289KB, 683x1024px) Image search: [Google]

289KB, 683x1024px

>>39363637
Keep us updated.

honest to god question, im an illegal immigrant in the us. Do you think its better to buff up to have a chance at facing the KKK when they come get me or should i aim for skeleton mode to call less attention to myself?

>>39363524
>My girlfreind blew a random guy on vacation 2 years ago before we were dating
You wanna date a girl who never had sex with anyone? date virgins only, are you even using your brain here

How many many reps is 1/2/3/4 is it 1rep?

>>39363675
Just disgusts me. She's been with two other boyfriends before me and I don't care about that. Just the fact that she sucked off a random dude is fucking gross.

>>39363690
>a random dude

She's sucked off much more than one, buddy.

>>39363692
Probably. I'll find out soon enough.

So I'm working in construction and digging trenches all day, and it's leaving very little time and energy for the gym.

I've been running a basic 3x5 with a few accessories.

I'm thinking of running a Upper/Lower instead
Something like:
///
Upper:

OHP 3x5
Row 3x5
Close grip bench press 2x6-8 (reverse grip in my case)

Optional:

Power clean practice
2xChins/light high volume neck work
///
Lower:

Lowbar squat 3x5
Deadlift 1x5
Neck work

Optional:

Snatch grip deadlift/Front squat 2x6-8
Chins until weighted on Upper/weighted calve raises
(Chins to be replaced with heavy weighted carries, later)

LUxLUxx

Anyone have any good ideas?
Pls help

>>39363690
im so sorry senpai, but the girls youre gonna meet are all gona have sucked much MUCH more cocks than yours in all their lifetime, probably bigger and better too, its just the way it is.

youre not alpha enough for pristine girls

>>39361821
Bulgarian split squats are objectively the best DB squat

Can somebody please stop memeing me and tell me if I should do SS or /fit/ greyskull adaptation? First day at the gym later today

I have awful mobility in my ankles, should I still squat if it causes me to butt wink, or stretch until they are fine and then start squatting in a few weeks?

Been lifting for a month now
Today I failed 30kg OHP on the second set
Is this normal progress or do I not eat enough?
Also, would it be a good idea to do additional chest exercises such as db flyes and push ups on bench press day?

>>39364402
5'8"
134lbs/61kg btw

beginner here.In my routine i am training some "accessories" muscles ( like neck and wrist) once every 9 days. is that too unfrequent to obtain any gain or will it still grow( even if slowly)?

i made my routine out of Greyskull's LP. the main components are there unchanged, i just added 5 minor exercise for each of the 4 day, but compressing them and making them weekly would mean having to cut out something.

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?

>>39362134
>>39362115
the end result looks too watery.Meat should never swim. you could also use a tiny bit of tomato sauce.

I recently made the switch from normal pasta to the whole wheat stuff, why am I so bloated? Is it more filling or something? I'm even feeling a bit off the day after eating it and despite the increased fibre in my diet, I can't even force myself to shit.

I do front squats because it's easier to go ATG. But I can't use as much weight. Does that matter? Will my quads/glutes develop less because of the lower weight? Should I try to back squat?

I nutted in my gf last night. How pregnant is she?

How much difference will losing fat make in my face.

>>39364848
Idiots shouldn't be having sex. Where is she on her menstrual cycle? You do know women aren't capable of getting pregnant every day of the month, right?

Also kek at that weak pull out game unless the condom broke.

>>39361018
how can you be this dumb?

>>39363524
lol who cares youd love it if a random girl blew you

File: IMG_3604.png (19KB, 700x600px) Image search: [Google]

19KB, 700x600px

What do I do for warmups? 2-5 with no weight?

>>39364853
She is very fertile right now. Like right in the middle. That pussy so wet :(

>>39364875
Plan B pill, abortion or raise that baby. Good luck anon.

>>39364853
Oh and I didn't even try to pull out. Lizard brain took over, felt too good :(

Is it worth doing leg accessories when you're an intermediate lifter who only want strenght gains? Leg curls, leg extensions, calf raises etc.
I couldn't care less about adding size to legs.

3.5 plate squat
4.5 plate deadlift

>>39364860
This is individiual, but for me I usually do something like this if I'm going to squat 100kg
10 reps 20kg (the bar)
4 reps 40kg
3 reps 60kg
2 reps 80kg
1 rep 90kg

How do I make squats "fun"? I love deadlifting, I love press, I absolutely adore power cleans but squats are super eh to me.

Is keto a meme or is it worth doing instead of a balanced diet at a deficit

File: elRtIjK.jpg (192KB, 311x1920px) Image search: [Google]

192KB, 311x1920px

>>39364976
Imagine doing this

Speaking as a physiotherapist student, "noob gains" is a bro-science word with a little truth to it.

For one, the first month of muscular resistance training gives you no muscular gains -- the reason you get stronger is because your neuro-motor wiring is improved (ie., more muscles fire when stimulated). This caps out after a month.

Secondly, there are lots of muscles in the body, both profound and superficial. Generally speaking, you need all of them to be strong in order to be healthily strong -- this is because the muscles, in order to lift heavy loads, depend on muscle chains, where one muscle works in tandem with others. And you know how it is with chains -- they're only as strong as their weakest link.

So, start slow, work out every day and keep at it until you die.

I'm going to take 2 weeks off lifting to let my shoulder recover from a possible impingement. Can I carry in cutting during this, it's my last 2 weeks of my cut

>>39363122
Cycling creatine is largely unnecessary. All the loading phase will do is get you to peak creatine levels a bit quicker. 3-5g per day every day is all you need famalam.

>>39363712
Pls respond

File: wematched.png (383KB, 1080x1920px) Image search: [Google]

383KB, 1080x1920px

Is there a routine for stomach vacuum progression?

Is carb cycling a meme?

>>39365078
dunno, how do you even add weight on that shit? you would need to enclose your torso into a sealed reinforced plastic bag and suck the air out.

>>39365078
Stab your stomach and bleed it out

>>39365013
>So, start slow, work out every day and keep at it until you die.
amazing advice thank you physio bro

can you tell us more

Is there a reason why I get sore 2 days after lifting rather than the day after?

>>39365094
lmao

>>39365078
Dunno. Hold them for longer, do more sets, do more reps.

File: 1452249790698.jpg (192KB, 1351x505px) Image search: [Google]

192KB, 1351x505px

>>39364133
Either is fine if you're just starting out. If you do SS remember to add accessories later so you don't end up with noodley arms.

Anyone know a good pair of weight lifting shoes that aren't too pricy? I'm stuck on a budget for the next couple of weeks due to bills and the only half decent pair of shoes I have are falling apart.

Healthy high protein meals? Pls help. Right now im eating fried chicken breast almost every day, some variance would be nice.

Also, is there a negative to only eating frozen veggies?

can anyone recommend a good preworkout with no caffeine?

trying to cut it all out since i'm way too dependant on it

How important is meal timing?

If I fail a set at, for example, 1 pl8 for 5 reps. Should I deload to 40 or 35 lbs to finish my 5 reps?

When progressing if I do.. say..
>bar x 10r
>25 x 6r
>35 x 5r
>45 x 5r

would I progress to
>bar
>25
>35
>50

and then add more warm up sets into it?

>>39361506
Find a street workout park and do calisthenics.
When you'll build up decent strength, start lifting.
Easy mode: get a stainless steel pipe and cement, and make your own weights.

>>39364992
Pls respond

>>39365292
Don't bother, it's a pain in the ass.
Give it a shot if you want, but there's no advantage other than more water loss.

>>39364907
Not him, but I'm squatting 2x5 and 1x5+ 125 kg. My warmups are 1x5 and 1x3 sets with 105 kg. Am I fucking up?

>>39365508
You're squatting way too heavy for a warmup

>>39365586
I was doing it as my spreadsheet said. Should I just warmup with two sets of 1/4 and 1/2 of the weight instead?

I am a fucking pig, I did 2 weeks of PSMF at about 19% bf then went on a 1 month fucking binge and most likely gained twice the fat I lost there. How do I get back up on track? I think about doing PSMF again but without those fucking refeeds, refeeds always end up in a binge with me.

Going from binging to -500 calorie deficit feels like a waste at this point.

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?

>hurt my shoulder bench
>rested two weeks
> did some light bench, worked up to 90% RM, 205 lb. narrowed my grip significantly
>no pain or stress during workout
>slight soreness / discomfort at night
Should I keep going or take off another week? Not benching is depressing.

File: 600480_546285145426741_1625359000_n.jpg (33KB, 497x320px) Image search: [Google]

33KB, 497x320px

I get scared when I lift too much weight and tend to stop before even reaching my failure.
How do I man up?

>>39364992
Pls respond

>>39360850
I no longer feel real happiness.
I am 5'2 and morbidly obese.
I've visited here for over 3½ years and have lifted weights accordingly.
However when I look myself in the mirror or see photographs of me, I feel sad for myself.
You see I hate myself with a passion.
I am now successfully alienating all my bros from the gym, and pushing other people away with my negative behaviour. I think I don't even want to lift weights any more, because I know I will never amount to anything other than being a background character stuck in a loop, so that others can feel good about themselves.

When I see other people smile, I don't even want to know why it is, all I am thinking about in that moment is that I want to go home, lock the door, lie down, and never come out again.

Happiness is a choice yaddayaddayadda.
I even made my psycholigist sad today when I told her how I really feel about myself.
However I wont kill myself, because I want to suffer. I want every living moment of my life to be shit.

Where do I go from here?

>>39363524
Dump her because she deserves better than an insecure bitch like you

>>39363524
God damn you're insecure. You think you're the only who fucks women? Majority of those you meet are going to have done some shit that they may or may not be proud of but people grow and they change.

>>39365948
roids

>>39365948
go to a therapist

>>39364992
Pls respond

>>39364851
Huge. Face gains are real.

>>39366000
Therapist told me to breathe, told me to acknowledge when I'm feeling shitty, and breathe.
Seriously.

>>39365703
Tfw dunno what to do

Are Sumo Deadlifts a meme exercise? I do normal deadlifts but I don't do much else for my lower back so just wondering if this is a good exercise or not.

im on a bulk right now, i had planned on bulking through the end of the year and then starting my cut for that spring break body, but now I'm not sure
when i come home from uni for winter break I'll have enough time to do a smolov jr cycle, which I'd want to bulk through, right? beyond that, can I run a smolov jr for bench and squat at the same time? or is that just too much

ive been eating a lot without counting calories but hitting protein macros and actually gained muscle in 3 weeks? I feel my lats to be a lot bigger and I got more vascularity?

>>39366174
bro do you not know how to use a question mark correctly? What are you asking?

My only equipment is a pull up bar.

I'm trying to lose weight, and get in shape.

Right now I'm doing

3x5 Chin Ups
3x2 Pull Ups
3x10 Pushups
2x20 Crunches
2x10 Jump Squats
And a 5 minute in place jog, all while eating at a deficit and getting in nearly 100g of protein daily.

what kind of results can I expect at this rate?

6'3 240lb

>>39366183
I have been eating a lot more than I should have, more than 500 surplus and gained noticeable muscle in 3 weeks on my lats. Should I keep bulking despite being pretty chubby? its winter

>>39366234
Ok now i understand, and here is my answer... It depends.

Are you ok with carrying more fat over the winter? Are you ok with cutting longer than usual? If the answer is yes to both of these you're probably ok with eating past your TDEE otherwise re-evaluate your meal plans and track your calories/macros.

I once dirty bulked and the cutting time was a pain in the ass. I felt like shit and mae it not worth it so if it were me I'd say to watch your calorie intake and eat at maintenance for a while or just barley over your TDEE so you don't cause more harm than good.

why do all these people go through cutting and bulking cycles, why don't you just reach a healthy weight, and maintain it while working out?

>>39366257
ok thanks I am not sure what to do.
On one hand I hate having this fat over my lower belly and love handles but at the same time I don't want to spend months cutting without gaining any muscle. What is your opinion on PSMF?
I'd like to lose this fat faster than -500 deficit thing so I can have more time to build muscle.

>>39366272
Excess calories guarantee your muscles are getting enough nutrients and calories to grow. Bench press is also strongly proportional to body weight.

>>39366292
I'm not familiar with PSMF to answer that, i primarily rely on calorie tracking through myfitnesspal and up my protein/fat while lowering my carbs.

It sounds like you're not thrilled about the weight gain but still want to build mucle. Lean bulking may be something you look into since you can only add so much muscle a year (which varies depending how long you've been lifting).

>>39366296
So, after you reach a stalemate at your current weight for awhile, you decide to cram down the extra brotein and calories and get pumping to grow a little more?

File: 1477957038825.jpg (65KB, 411x412px) Image search: [Google]

65KB, 411x412px

How much should be my calorie intake be if I'm 5'1 and weight 130 lbs?

The TDEE calculators say 1050 calories but I have been told this is not healthy at all. I have whey so I can reach the protein goal (it should be around 100g yes?)

Trying to lose weight btw

I do a workout that's ABA / BAB alternating every week

I was supposed to do BAB this week but I did an A workout on Monday. Should I do ABB this week or have two ABA's in a row and do BAB next week?

File: IMG_8871.jpg (13KB, 228x221px) Image search: [Google]

13KB, 228x221px

>>39366340
>5'1

>>39364992
Pls respond

>>39366540
>Not realizing it could be a woman.

You are a woman, right >>39366498
?

>>39366559
Yes, I'm a womanlet, and I can barely lift

So, how much should I eat?

>>39366564
Age and activity level?

>>39366586
25 and I'm lifting 3 times a week and walk a lot, should go back to C25k but haven't had too much time

My back feels pretty straight when doing deadlifts, and I've been told so by others but if I look in the mirror in front of me it looks hunched af. Is this normal?

>Didn't exercise yesterday
>Ate just over half a large pizza and about two hundred grams of cake, drank about 1,5 litres of iced tea but snuck some meat in because it's my birthday, did some superficial exercise

I-I'm still g-going to m-make it b-brahs?

>>39366740
Yes, I worry about my back so I tend to stick to double overhand and have a spotter to check my posture
>>39366744
As long as you get your macros
gotta eat big to get big

>>39366744
cheat days are a thing, relax
just don't repeat that shit for a month or so

>>39366744
Dude it was your birthday. Enjoy and hey back on track starting today.

i have flavourless protein and i need a good protein shake recipe. if you mix it only with water it tastes like shit. please suggest something guys and if oats were included in the recipe that would be great

>>39366800
>1 scoop
>half bowl of cereal
>half bowl of milk
>mix that shit up
>more cereal
>more milk
>eat that shit up

File: eng_il_Nesquik-Opti-Start-soluble-cocoa-drink-with-added-vitamins-and-minerals-400g-6313.jpg (30KB, 300x300px) Image search: [Google]

30KB, 300x300px

>>39366800
It sounds like I'm memeing but this thing has a lot of Zinc and mixed with milk it should be okay.

Only issue I could see with it is a somewhat high sugar content.

>>39366340
help?

>>39366846
>somewhat
Bro, who are you kidding? That's liquid sugar, get off that crap. Take a zinc supplement if you're trying to get more in ya.

>>39366876
https://tdeecalculator.net/result.php?s=imperial&g=female&age=25&lbs=130&in=61&act=1.375&f=1

>>39366905
Now subtract as much as 500 calories to lose weight.

>>39366800
any more suggestions?

>tfw already took 2 weeks off for shoulder and don't want to take another due to bench press
This really sucks lads

File: 1313449169089.jpg (20KB, 295x300px) Image search: [Google]

20KB, 295x300px

What happens if I eat more fat then recommended to hit my daily calories, fat as opposed to carbs- still getting enough protons.

Also how bad is saturated fat? There's boatloads in milk and cheese

>>39366948
>Also how bad is saturated fat?
as opposed to it possibly being good for you? Not sure how much fat you're consuming but be mindful to not solely rely on saturated fat and instead mix in healthy fats into your diet such as avocado, olive oil and peanut butter.

>>39361500
Mind muscle connection maybe. Sounds like your hip flexors are firing. You need to squeeze your glutes throughout the squat to prevent buttwink. Try doing assisted squats and then goblet squats first.

File: calisthentics.jpg (2MB, 2481x6600px) Image search: [Google]

2MB, 2481x6600px

>>39361506
You want to workout from home that fine. Heres a workout for you. You can still make gains on it as a noob and come out looking great with a good diet.

File: 1326145048058.gif (428KB, 500x322px) Image search: [Google]

428KB, 500x322px

>>39366971
theres a lot of sat fat in olive oil and pb too

im getting plenty of healthy fats, eat a boatload of avocado I'm just wondering what are the dangers and drawbacks of going over my daily recommendation

>>39367023
I'm thinking of trans fat, I'm dumb. Please ignore my previous post.

>>39364402
Eh, If i were you i would stick to the program. If you fail thats ok just follow the program. Deload if you fail again next workout. 10% deload

>>39364835
It's normal to squat less doing front squats. However you wont develop less muscle in your quads and glutes because of that. Back squat just uses more muscles and posterior chain which makes you able to squat more. You'll see more quad gains on a front squat imo.

>>39366740
your lower back can be straight while your upper back is round. its more of an advanced move though. maybe that's what you're seeing.

also, suring heavy deads your traps flare up like crazy, giving the impression of shoulders rolled forward. could be an element of that in it.

>>39365135
Do wins

>>39365157
I like to switch up my chicken with ground pork, ground pork sausage, ground beef, pork loin, pork shoulder in a slow cooker and sometimes steak. Also no probs with eating frozen veggies.

>>39365703
Stretch more? Or maybe do some shoulder rehab and strengthen your shoulders? Wheres the soreness?

>long femurs
>squatting with knees coming over the toes gives me knee pain
>squatting with knees at toe level makes me bend forward more and gives me lower back pain

what do?

>>39367104
do you already use leather belt?
try dont pass with your knees the toes when you backsquat, and dont go too down
what do you think

>>39366272
Putting on muscle at maintenance is a slow process. With bulking/cutting you can lift heavier weights much more easily as a beginner. It's why its recommended so much on this board.

>>39367104
knees out for harambe

>>39367104
If you're highbar squatting, your knees are supposed to go past your toes. Try a wider stance, toes pointing more outward and then lastly try pushing your knees outward as you go down.

Now if you're trying to lowbar, you're doing it very, very wrong. Your shin should stay parallel. You're supposed to break at the hips. You need to brace (squeeze) your core throughout the entire squat. The fact that you said squatting at toe level makes you bend forward means you are not flexible enough. Do dynamic stretches before you lift and static stretches after. Stretch everyday. **stretch everyday**. You might suffer from APT among other mobility issues. This is due to tight hip flexors, tight quads and overused lower back. A weak core, hamstrings and glutes. You might even have a tight upper back. Here are some videos to help you address your problems.

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

https://www.youtube.com/watch?v=bs_Ej32IYgo

https://www.youtube.com/playlist?list=PLJgXvECb-OaDYAukTzbkU244vcTSML5mx

>>39367115
nah no belt. As far as i know it's not bad to let the knees come forward a bit if the bar is still over the heels. I guess I will focus on that along with a wider stance
>tfw unable to do those olympic squats

>>39367131
ty

>>39367157
high bar for me. Tried front squat a couple of times but while it feels good my long ass arms always get in the way or i'm breaking my wrists.

I'm still keeping most of my back straight but can't prevent the butt wink once I have to lean forward more which is where I guess the back pain came from.

Thanks for the advice. I'll look into it and already started working on mobility.

>>39367246
Sounds like you are tight in your upper back. Try some thoracic mobility drills. And the leaning forward sounds like your glutes are weak. I fixed that by doing RDLs and glute ham raises.

https://www.youtube.com/watch?v=X6cuNQ23dJI

With the myprotein creatine, is the 5g serving one level scoop (the one that comes with the bag), or 2? As the instructions say 2 small scoops, but the serving size on their website says 1tsp. I'm confused and am wondering whether this is the reason I went through my bag rather quick.

ok /fit/. How do i get rid of my butt wink? how do I open my hips during the squat? what stretch should I do? I NEED HELP PLEASE

Is squatting three times a week really necessary?

>>39367529
Squat shallower or do high bar

>>39367546
I already do high bar

>>39367529
Look what I said here. Buttwink is caused by weak glutes. Do an isolation exercise that focuses on glutes.

>>39367157

>>39367539
No. There are billions of people who don't squat and they're still alive.

But try it out and see if you like the results. Personally I squat every third day.

>>39367561
Is it necessary for big gains? Know any good routines with 2x a week squatting?

>>39367560
whats the best glute exercise to do without looking retarded?

>>39367576
Greyskull

>>39367578
Barbell hip thrusts

>>39367578
RDLs strict form. youtube has a lot of form videos. Look up sit happens on youtube, jeff has a video for that. And lastly glute ham raise, but thats for when you're stronger.

>>39367596
Every video i looked at says to push my knees out. how do i do this?
>>39367611
overall i need to stretch and strengthen the posterior chain?

>>39365045
someone please

>>39367635
by pushing your knees out?
like what dont you get?
pinch your cheeks, and push up

>>39365045
>>39367637
I wouldnt

>>39367637
Do shoulder prehab work and scapula stability work as part of your warmup.

>>39367097
Collar bone area on one shoulder. Doesn't even feel like it's in my shoulder, but where th collar bone and shoulder meet. It's something I could really feel when lifting off with a wide grip, impingement happens there. Possibly not the RC but th AC?

>>39367635
Oh yea and hip bridges help too.

And yes. I believe so, it helped me improve my posture immensely. Got rid of my APT and made my lifts go up!

>>39362228

n
creating breastmilk consumes a fuckton of calories and will kill gainz

how the FUCK
do I get better at deadlift form
I just started and I don't want to fuck my shit up

>>39367900
Light weight. Everyday. Form that mind-muscle connection. Record yourself and fix your mistakes. I did them with shit form up to lmao2pl8 and fucked my back up. Now im down to 1pl8 and much stronger.

>>39367646
>>39367651
ok thanks I'm choosing to take the rest of the week off and start again on monday

>>39367900
proper setup

google rippetoe dl setup if you're a noob

I'm at the end of my rope, /fit/.

I've had patellofemoral syndrome for months now and I can't kick it. I've tried going to physio, foam rollers, stretching, and massages. Some days are better than others, but it always seems to come back in some way.

Any advice? I just want to be able to run again, but I can't make any progress with the pain.

>>39367157
i would just like to point out that one of rippetoe's form cues is knees slightly in front of toes.

>>39367560
>Buttwink is caused by weak glutes
no offence but this is profoundly ignorant. while that is one of the potential factors, tight hamstrings and/or hips and not forcing the knees out are much more common factors. you think a buttwinking guy with a DL of 160kg has weak glutes?

>>39368170
I said that because a large portion of the people here have weak glutes, hamstrings and core. I think a majority of them can benefit from strengthening their glutes and forming the mind muscle connection. If they do that first, then the mind-muscle connection with the hammies will come as well. I don't think its possible to engage the glutes without the hammies. I already told the guy that he probably has tight hip flexors, quads and needs to work on his mobility while strengthening other areas. This is my opinion, its not like im a licensed professional. Just what i've gathered from the new guys asking questions here.

since I have bad mobility, im going to ditch my regular routine and do strictly mobility exercises/stretches.
what should I do?

>>39368239
in the sticky, dumbass

how do i not raise lowerback first when squatting
i used to do it right but from break and not lifting seriously on summer it sucks now

>>39365646
what about you get into a normal fucking diet with mediocre caloric deficit and some physical activity and you keep at it for 1 year?

the cure to being fat is a permanently healthy lifestyle, not playing the fasting game.
i am pretty sure anyone can lose about 0.7 kg weekly for several months in a row easily.Even if you are ridicolously fat you will become " normal" within half a year. i don't see the reason of speeding it up unless your job depends on it. In that case it's a good idea to pay a professional trainer for advice.

File: 1476226119354.png (13KB, 418x359px) Image search: [Google]

13KB, 418x359px

How bad is hex bar? I saw an nfl workout and the guy was doing 6 or 7 plates for reps

I'm a extremely skinny person (6'4 and 160 lbs.) I was wondering on a bulk of 500 calories how long until I fill out a tee shirt on the program greyskull

File: wristweights.jpg (246KB, 1500x1025px) Image search: [Google]

246KB, 1500x1025px

Let's say I can do DB rows with 18 kg dumbbells, but I can't hit rep range with 20 kg dumbbells.

Can I use these wrist weights (1kg) with a 18 kg dumbbell to get sweet progressive overload?

It makes sense to me but I've never seen this, so it must be dumb.

>>39368638
Just increase your reps with 18kg...

>>39366726
Fellow womanlet here, 1050 is fine if it's a deficit of 500, as long as you don't feel crazy hungry. 1200 minimum is based on people of average height, I've been doing 1000 with no problems.

>>39367051
Thx 4 reply anon you're my hero. So will those muscles which are worked in the back squat but not the front squat be neglected? Will deadlifts work those other muscles to compensate?

>>39368638
>disl uschi mit der diesel muschi, laut nagelnd und stinkt wie sau

How much should I deload after a couple weeks of not lifting?

>>39365116
how much later is later?

File: Alba_cowgirl_spin.gif (2MB, 437x408px) Image search: [Google]

2MB, 437x408px

>>39360850
IS the lose x ammount of weight gain a dick inch meme or part meme? Is it bc all your gut and thigh fat goes away so you can stroke deep or does the thinning of the pubis fat release the beast from within?

>>39368895
start low and go up by 10 lb increments until it feels comfy

File: 1313034359174.gif (302KB, 294x266px) Image search: [Google]

302KB, 294x266px

What happens if I eat more fat then recommended to hit my daily calories, fat as opposed to carbs- still getting enough protons.

Also how bad is saturated fat? There's boatloads in milk and cheese

File: 1383202070593.png (16KB, 166x164px) Image search: [Google]

16KB, 166x164px

How do I get friends that honestly care about me?

File: IMG_6316.jpg (68KB, 1024x759px) Image search: [Google]

68KB, 1024x759px

Beginner here. I'm running GSLP, but my routine is forced to Monday/Wednesday/Thursday.

Compared to a more optimal Monday/Wednesday/Friday, how much am I realistically missing out?

>>39368991
nobody cares about you, "friends" are just people that hang together because they kinda like each other as you get older "friends" dye out and it become different kinds of aquinteses rapidly changing by the seasson

>>39364992

huge meme. I mean if you have trouble not putting vast amounts of processed carbs in your mouth and think a highly prohibitive diet will save you then go nuts; but there's no need to phase out an entire macronutrient group from your diet just because some fatties are losing weight while eating unbalanced diets designed for people that suffer epilepsy.

>>39368991
By seeing who's there for you in a time of need. Honestly there are far more Assholes out there then there are good guys so don't expect a lot of good, genuine friends. I only have 3 but that's all I need.

>>39369092
Butt hurt much?

>>39369092
Eh, that makes sense. I also have some rather strange interests and would explain why I don't have friends with my same mindset.

>>39369097
3 genuine friends is more than enough imo. Sadly I just move from acquaintance to acquaintance without building meaningful links with them

>>39368961
Part meme. Your dick isnt actually gonna grow. But it will be a lot more visually impressive. And if you're measuring by pushing in your fupa you're doing it wrong, you measure to the base, and the base becomes more accessible with weight loss, so inches of accessible dick is really what grows, and that's functionally important so not really a meme.

GIRLFRIEND BLEW A RANDOM GUY ON VACATION IM SO FUCKING MAD

Can someone post a quick warm up?
I've seen some but i want to have a good warm up routine with the /fit/ seal of quality.

>>39369227
break up then

>>39368805
There will be less muscles used so yes. But I don't know the answer to your second question.

Best/fav triceps exercise?

>>39369227
she told me that she thought that bjs are boring because her bf had a small penis. I told her I could show her how to have fun, so we both sucked a friend of mine that's hung like a horse.
She told me she had fun, so I dunno it's such a bad thing?

How concerned should I be about bloody poops?

How do I know how much I'm supposed to be lifting?

>>39369324
At least your body weight plus 25.

>>39369227
That's not a question

>>39369324
>>39369333
On a serious note, if you're new to lifting, don't do that. Start off with a weight you know you can lift, then gradually work your way up until you reach the work out that you can do while still reaching absolute physical exhaustion.

>>39368988
If you're burning fat, you're just burning excess weight. If you eat more fats, you'll have to burn them off before you can work out the calories.

>>39369375
Im bulking negro

>>39369380
Then what do you want to be bulky from? Muscle or fat? Protip: only one will get you bitches.

File: 1316912529689.jpg (53KB, 600x364px) Image search: [Google]

53KB, 600x364px

>>39369397
My question is does it matter whether or not I get my calories from fat or carbs while getting enough protein. You aren't even broscience enough to answer my question pls fucc off

Carbs make you just as fat as fat, cal surplus does that. I just want to know if I'll be more tired, higher blood pressure, etc and why it matters or doesnt.

Also what are the dangers of sat. fats?

>>39369062

Once you start going really heavy it might be harder to transition from Wednesday/Thursday but it's ok for now.

>>39363517
>Yes
You get stronger after 3-4 weeks.
There is a fuck tone of fatigue

>>39363601
>I am a real person
This makes it more sad

>>39363689
1 rep for Normie's
5 reps of /fit/

>>39363712
It's OK, if you are plateauing then yes switch.

>>39363689
5

How much does progress at 18 compare to mid to late 20s and up?

I'm 18 and have been lifting for the past month or so and I'm wondering if progress is somewhat faster when at 18 because of things like optimal testosterone and puberty etc.

Yesterday I deadlifted and today I did some squats. For some reason squats seemed heavy and I found myself doing sort of half good mornings on the way up
How much does deadlifting affect squatting?
or is it just that I have shit form/going heavier than I should be

>>39370215
sometimes yeah but just do it then you can make it up unless its going too heavy then just use more leverage

File: 1477359922497.png (134KB, 342x530px) Image search: [Google]

134KB, 342x530px

PLEASE just tell me if eating a ton of bacon on Keto will have a negative effect on you because I'm poor and it makes up a good chunk of my diet, like a pack every other day (7-9 pieces in a pack)

>>39370293
maybe.

less of a chance if you're young but do it for less than 6 months

I'm at 285lb squat as of now and looking to start Madcow. The problem is, the rest of my lifts are far below recommended for Madcow. Should I do Madcow solely for squats and continue Stronglifts for the other lifts, or just keep to Stronglift squats as well?

>>39370293

you're asking if there are health ramifications for eating one the fattiest cuts of meat delivered in one of the most processed ways possible as a staple of your diet?

nah im sure ull b fine.

File: 1311936744528.gif (566KB, 215x194px) Image search: [Google]

566KB, 215x194px

>>39370390
Just keep focusing on squats that seems to work great for everyone else

File: image.png (76KB, 640x1136px) Image search: [Google]

76KB, 640x1136px

Why am I failing so early on such low weights? Only thing I can think of is not enough sleep

I just got hired at a grocery so I'm on my feet for 5-8 hours a day now. Job sucks, but the pay is decent so I need to keep it on the side. I'm pretty tired since I have to get there by 7 or 8 in the morning: how do I keep up my energy for the gym when I get home?

>>39370604
How much do you weigh?

I'm at similar weights and 138 lbs.

>>39370785
I haven't weighed myself in a while but around 160. I probably should weigh myself soon though

Is pasta + sauce a good food in a /fit/ diet? I don't know if regular noodles are unhealthy

>>39370734
try going before work?

>>39370869
I have to be up by 5:30 in the morning. Not possible. Not to mention no way I'd have the energy for it.

With the bodyweight routine i'm doing i've progressed up to Bulgarian split squats but I still don't have the leg strength for beginner shrimps. I've tried increasing my TUT but it's not helping. Does anyone have any bodyweight exercises that could help me increase my leg strength?

Favorite row variation?
Thinking of adding in Kroc rows or something similar (Basically a db row, i hardly see the difference)

So when I shit it seems most of it stays on my anus/cheeks.
I refuse to believe other people need to wipe so fucking much.

What are typical stats to run out of linear gains? My stats are 55/80/115/145 kg at 85 kg bw, 1.80 m height. I can still progress somewhat but I feel it's coming to an end soon.

Also: what do afterwards?

File: quad.jpg (106KB, 729x514px) Image search: [Google]

106KB, 729x514px

When I foam roll my lower hamstring, i get pain right behind my Vastus Medialis.

Why? and what can i do to fix this?

>>39364430
respond pls.

>>39364879
abort please. PLEASE.

>>39371118
trim hair, don't go too short.
insert veggies in your diet; depending on what a person eat he can either shit glue or clean firm and slippery turds.
if you had a bidet then the wiping would be so much less painful.

>>39360850
Is the leg press the lift that you can go heaviest on, or is there another one that allows you to go even heavier?

>>39360850

How many calories does 30 min of HIIT swimming burn? (1 fast lap for every 2 slow laps)

I'm lean bulking at the moment and I want to know how many calories I have to eat to make up for swimming.

I'm thinking of eating normally for 6 days out of the week, then on the 7th picking out a large cheat meal like a tub of ice cream and just having that all day. My calories would still be maintenance but for that day I obviously wouldn't meet my macro goals.

Would this have bad effects? One cheat meal doesn't do it for me, I need something massive to cure my retarded cravings so that's why I wanna do this instead.

File: 1478364543245.gif (643KB, 500x262px) Image search: [Google]

643KB, 500x262px

I worked out last night,I did mainly squats (for the first time), this morning im not sore at all..


I dont know if its because maybe I didnt do them right or because I stretched my legs before going to the gym

File: knee.jpg (74KB, 650x366px) Image search: [Google]

74KB, 650x366px

>Be me
>Be nine years ago
>Shatter both knee caps in a pretty bad accident
>Be now
>Knees hurt after diddly and squad
>Go to doctor
>Doctor say: stop lifting
>No
>What do?

Bulking and cutting. Whats the god damn point? Why should I care?

>>39372601
Enjoy being a cripple when you cause irreversible damage to your knees again

>>39372574
Against all the bullshit you've read about it;

Pain =/= Gain

Sounds cool. And thats about as far as truth goes for the saying. You can have a very effective workout and feel nothing from it a day later.

>>39372634
So your advice is also to stop lifting?

>>39372643

thanks

>>39372668
You fucked your knees, every person on earth who knows anything about medicine is going to tell you the obvious; you put unnecessary weight on your busted knees and you're going to make it far worse.

Best case; you gain some muscle, bust a knee one day, have to use a walking stick for the rest of your life

Worst case; Wheel chair

Are liftoffs OK when you're still doing less than 2 pl8?

>>39372713
My tendons and everything are all fine though.
When I was treated, my doctor at the time predicted that this would (eventually) happen since my knee caps are not smooth anymore.

They're not smooth since, as you can imagine the 'puzzle' of pieces that was left and were put together, didn't leave a smooth surface.

So my thinking it is literally just a bit of friction causing some pain.

5'9 140lbs
Would this be considered overweight and require GOMAD.

I'm eating about 2800+ calories a day at 169 lbs and making pr's almost every workout but I'm losing weight. I'm on amphetimes for ADHD so I think this has something to do with it but I'm still confused. Why am I not bulking.

File: 51c24738a71b8795a63b1027ab2bd45a.jpg (24KB, 564x564px) Image search: [Google]

24KB, 564x564px

>>39360850
stupid question, is mayo good?
I love the taste and i'm on a bulk so i could use the fat/calories but something tells me i should avoid it..

Doing PPL, how the hell am I supposed to do bench, OHP and incline bench on the same day?

How do you keep yourself from losing motivation? I've been going to the gym doing SS on a cut for a month now, 6'1 175lbs, and I know not to expect progress too fast but fuck man. I'm also terrified to bulk because I don't want to gain any fat. Want those visible abs. Shit is starting to get to me senpai.

I haven't progressed in bench in months... I've gone from 30kg to 55kg in 7 months, it's redicilous. My squat has gone from 40kg to 90kg and deadlift from 60kg to 115kg in that time. What am I doing wrong?

>>39360850
I'm 145lbs
My regular squat is 155
My hack squat is 260

What the fuck is going on? Are my glutes still weak?

>>39372193
bamp

I sometimes get a tingling or pinching sensation in my forearm when doing incline bench or overhead press. What's going on there and how do I fix it?

>>39373547

>What am I doing wrong?

>nutrition
>technique
>routine

pick at least 1

File: 1478639698815.jpg (129KB, 625x755px) Image search: [Google]

129KB, 625x755px

I feel like I have the energy to do any lift i am doing the problem is my arm dont follow my will.

I lack strenght ? what shoul i do ?

are there any proven hypertrophy specific programs for nattys?

hey /fit/. finally pulled myself together and went to gym for the time. Started doing stronglifts 5x5

first day of workout squated 60 kg. Went fine through all sets
2nd day of workout increased to 62.5kg. Went 5x5x3x5x5. failed at 3rd set because didnt rest enough.

However today I failed at 2nd second set and had to deload to 50kg in order to get through all 5 sets. Did I start out too heavily and should I just use 50 kg next time or should i try 62.5 again?

I dont have time in the morning to boil water for my eggs, whats the lowest cal replacement for butter when cooking em quickly in a frying pan