QTDDTOT: Vocaroo edition

they get injections in the clinic lol

>>39405378
http://vocaroo.com/i/s0knrJfZVP4U

Best way to improve plank time?

>>39405518
http://vocaroo.com/i/s03xRgQTJtvU

>>39405535
http://vocaroo.com/i/s1OwXF6kJsGC

>>39405443

Kek'd

im a fucking sperg, i've been talking to this girl im into a lot and she basically does all the talking. I'm good at replying to what people say but I have nothing to say myself and theres awkward gaps of silence

what the fuck do I say? my life isn't interesting so i have no stories to tell.

Is ice cream any good for extra calories?
My dieat already consists only of chicken, pasta, oats, eggs, potatoes and rice, but I can rarely hit my bulking TDEE
skelly 130lbs

>>39405616

http://vocaroo.com/i/s1hVjbvnx8KS

>>39405685
lmao

>>39405616

http://vocaroo.com/i/s0HLfdlWyVM6

>>39405619
130lbs? srs
Just add a bowl of cereal in there somewhere. I eat a bowl of oatmeal in the morning (400 calories) I eat about 6-10oz of chicken with half a cup of rice (half cup measured dry) along with some veggies. Then i have a cup of yogurt with half a cup of oats and a tablespoon of honey. Throw in a banana too. After I workout I have a protein shake, 2 scoops. about 100calories worth of nuts and a bowl of cereal. Afterward I make some more chicken, about 6oz. That right there is about 3000 calories. So tell me what the hell you're eating. Sounds like you're not eating anything that tastes good. Find recipes and make them, add more seasoning if you have to holy shit.

>>39405685
>>39405706
well you got me, th-thanks

>>39405706

My fucking sides

http://vocaroo.com/i/s0XhDM3Gf8dX

>>39405518
What I did was find the maximum duration I could hold a plank. Then do 3 sets of that at the end of a workout, with the rest duration being equal to the actual planking time. Increase when possible (usually 5s/week).
But just holding a plank has diminishing returns. You want to have a goal duration, then increase the difficulty (place forearms further forwards, increase feet height, etc)

>>39405796
http://vocaroo.com/i/s17M3a5Rh0XW

>>39405820
sweet thanks ill try that then

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Who /buckwheatgains/ here?

Is it healthy to just get all my protein from protein powder?

I found out through an entire night of pain that eating week old chicken aint gonna work....

And cooking twice a week and storing it isn't available until I move out of my parent's basement.

Is there a simple alternative? Steamed veggies and rice is easy since I can throw that shit in and let it do it's own thing.

>>39406249
Hell yeah man, I bought it in bulk from some random Russian website. Good stuff, although I'm not quite fond of the taste or smell, I just gotta tell myself it's for the gainz.

A few months back I fucked my back up deadlifting, pushed for a new PR and broke my form.

Went to get it checked out and I have inflammed discs at the bottom of my spine, ETA for recovery 3months-1Year. As my country has socialist healthcare (Britbong), they won't cover me for shit so currently paying private for a Chripractor who is fixing my shit up real nice.

He suggests no compounds aggreviate the spine, he suggested trying out Deadlifts with the sumo stance. I've given it a go and I've found that I'm able to deadlift again at a respectable weight compared to my conventional without much problem. In the long run, what biomechanical differences are there? From what I can tell, sumos are more quad dominate while conventional DLs are most posterior chain/back focused, so will I need to add back accessories over the coming months to compensate? Or will just increasing my Sumo numbers be enough? For insight, prior to injury I had just finished Madcows and moved onto Texas Method, so a compound/strength dominant workout.

I intend to go back to conventional when I can, but will I create any muscle imbalance changing up my standard routine by adding sumos?

Thanks /fit/.

>>39407151
It should say
>He suggests DOING no compounds that aggreviate the spine.

Apologies, written from my phone.

If I sleep little or not at all tonight to try and fix my sleep pattern, should I still lift tomorrow?

What would be the minimum amount of time you can spend on bulking ?
I yave two monthz off boxing and wanted to spend them on lifting heavy and eating a lot

>>39407151
Bamp

How bad am I screwing myself over by changing my schedule from tue/thurs/sat to mon/weds/fri?
I just felt like lifting today, only managed 2 sets of full body circuit given I only had yesterday as a rest day.

how much does buspirone/generic anti-anxiety stuff or any opiates negate effects of ECA stack

pls respond and yeah i know i'm dumb

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>start off benching 70kg for reps, with spotter
>spotter is no longer available so for safety's sake I decide to use the smith machine for bench
>work up to over 100kg max over the course of a few months
>now that I've hit a milestone feel comfortable doing some lighter work on the regular bench on my own
>start at 70, considering it was my starting weight
>bar is cartoonishly wobbling around in my grip and I can barely manage a few reps with close grip

How could this happen, my dudes? I thought stabilizers were just a meme perpetuated my the Jewish media.

>>39408343
the bar effectively weighs nothing in the smith machine

your max is 80kg, not 100

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>>39408354
I know. I had 100kg in plates on the smith.

How long will it take to see some impact from use of creatine without "loading" it?
I know loading is kind of unnecessary so I'm not falling for the jewtrickery.

>>39408361
Don't be a fucking pussy next time and use the power rack you fucking stupid skeleton holy shit.

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>>39408375
I would like for you to not be so rude!

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Any tips on improving the lower part of my dl? Been working on the upper part with some pull throughs and explosive rdl's, but today I failed to pr at 190kg because I could only get it of the ground but couldn't get it up to my knee.

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>>39406382
is it healthy? No.
Is it possible? Yes
Different kinds of protein have varying types of amino acid profiles. They also have varying bioavailability. A mixture of protein from several different sources would be the best.
>>39407151
You may find that your conventional DL will go down, that will be a result of not using conventional form.
Using sumo for several months should (in the end) help your total for the conventional DL. As variation is a key part of progression.
>>39408343
The answer your looking for is long and complicated, but can be summed up to: the Smith machine is garbage. Use Dumbbells if you're worried for your safety.
>>39408411
Without seeing your form not much can be said. If you want suggestions for help off the floor, try doing deficit deadlifts. You can also try doing pause deadlifts, with the pause at the knee.

So I've been working out three days a week on a modified SL with 3x5 and working a job that is fairly physical, (pushing carts around at walmart) do I need to up my TDEE from the bulk of 3300 to any higher to account for that job now?

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hey brehs, on average, how long should I be waiting between my sets? Is 4/5 minutes too long?

Missed a couple days due to vomiting and diarrhea. Couldn't really keep anything down, and missed a day doing SL5x5.

Now that I'm feeling better, how should I return to the routine? Try where I left off? It's only been 4 days since I lifted.

>>39408750
>4/5 minutes
Uh anon, rest periods should be 45 seconds.

>>39408811
It takes 2 weeks or more for muscles to degrade; assuming you were entirely bedridden minus shitting yourself to a bathroom. Continue where you left off.

>>39408239
It wont make a bit of difference. No body is that receptive to change.

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>>39408707
What is your weight/height?
Also,
>pushing carts around at walmart
>fairly physical
>>39408750
4-5 minutes seems a bit excessive. Try keeping the longer rest periods for your top sets or when you are going for a 1RM.
>>39408830
Neither of you are wrong.

>>39408750
>taking 5min rest
>doesnt share weights/equipment
fucking hate people like this at the gym
kill yourself, faggot

>>39408890
6'1" skelly at 170 lbs

>>39408750
>resting at all
>not doing your second set at the same time as your third
Why are you even at the gym?

>>39408959
Why are you bulking on 3300 calories?

>>39408707
You probably entered in your excerise wrong on the calculator you used. Its asking how much cardio you do per week

No way should you be at a 3300 tdee

I'm 6'1 170 and mine is 2400-2600

How do I eliminate visceral fat? Also is stomach vacuum a meme?

>>39409096
>>39409067
Sheeeeeit. I thought strength exercises counted on fitnessfrog. That helps quite a bit.

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I've been shoulder pain-free for 3 weeks now. It took 2.5 months to heal and I can finally go back to lifting. I was only doing forearms/calves/legs this whole time. I'm gonna assume all my lifts are down about 50lbs but at least I can go back.

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What's the shortest amount of time I can go between gym sessions on a full body routine?

I was going to go to the gym around this time, but I've got the shits and I'm waiting for some pepto to kick in so I don't shit myself during my squats. I can go this evening no problem, but the only time I'll be able to lift tomorrow is in the morning (about 12 hours apart).

Am I at risk of fucking myself up, or should I just wait until Wednesday?

>>39409635
One day off in between.

Can someone form check my squats?

https://www.youtube.com/watch?v=pBrP8I75L9s

>>39409689
Going a bit low. Your back is starting to give. Also, why aren't you wearing shoes?

>>39409706
A bit low? Didn't know there was a such thing. How would I know when too low is too low? And my football coach in HS told me to never wear shoes when I squat or deadlift. I figure shoes are useless for all back squatting.

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OHP hurts my back

What am I doing wrong?

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>>39409750
/fit/ will tell you to go as low as possible, but it's unnecessary. So long as you go a bit beyond parallel, all the muscles will be worked.

>>39409773
Your back should be a bit arched, but not too arched. If you're sitting, do you have back support?

Should I use SS while on a cut? I'm making slow gains on my current program (probably cause I'm cutting), but I don't want to bulk up before summer (NZ)

>>39409791
I've been doing standing

What do you do to calm down when you're feeling like total shit?

I'm lonely, depressed, and have bad social anxiety. I think I'm developing anxiety in general now because I keep suddenly worrying about my family, what horrible things could happen, having existential crises (lel) and just crying all the time. I know my life will improve eventually but in the meantime what can I do? I want to die

>>39409773
Make sure your back is straight and your abs are engaged

I can seriously not remember the last time I had hiccups. Does diaphragm strength have any relation to hiccups?

To this day I'm still mad that the vocaroo from the guy singing to Scooby is nowhere to be found

>>39405685
that's how you say sperg? fuck

I finally FUCKING hit 5x5 for my poverty 30kg OHP (and 100kg on my deadlift!), I decided to try resting for a minimum of 4 minutes between each and every set and it actually worked, surprise surprise, I actually managed to hit 5 reps on every set across. Now my question is, since I'm going to be doing OHP again on Friday this week, obviously i'm gonna do 32.5kg this time, but I don't know what my warmup should look like. Currently I do the bar for 5 reps, 25kg for 5 reps, then my working set of 30kg for 5x5, but I don't know if that's sufficient or not, any advice? Thanks in advance!

>>39409995
wut? how do you say asperger?

>did you expect him to get it right after hearing the remaining audio?

>>39410103
A good method I see for warm ups involve increased weight, decreased reps.

What I do (and I got this from either SS or Practical Programming I forget) is this:

>empty bar x 5
>60% working weight x 3
>80% working weight x 2

I usually do these sets back to back with a short rest (1-2 min.) between the last warm up set and the first work set.

If the percentage weight is less than or at the bar weight, just pick up at the closest warm up set with the empty bar. For example, since 32.5kg is the working weight and 60% of that is just shy of the empty bar weight, go ahead and do the empty bar for 3 reps, and then do the 80%x2 set.

>>39410214
Very informative, thanks

Is it wrong to do cardio on rest days?

For example if I left 4 times a week, is it okay to go to the gym and run on the 3 off days?

ty boys

t. noob

Everytime I go to the gym I stretch thouroughly, but when I just sprint or play a soccer game, I find myself too lazy. Is it ok to not stretch like 30-40% of the times I do physical exercise?
Also, lately I found out that when I run, I really want to stop during the first 500m, and its getting pretty bad. After that, it goes away. Is that normal?

I got some butt wink when back squatting ATG.

Will doing goblet squats/front squats (no butt wink when doing these) fix it?

I'm also doing some stretches, do you recommend any?

any ways to push growth in flat bench? like today I can only do 3 reps unassisted on one plate. anyways to increase so I can get to 3 sets?

>>39410383
It depends on where you're getting the tilt. If you're starting to tilt at the very bottom of the lift and you're actually going ATG, it's actually pretty normal as long as it's not a huge amount of tilt. However if you're tilting right after you hit parallel and continue to do so for the rest of the way down, it's an issue.

Read this
https://www.t-nation.com/training/how-deep-should-i-squat

>>39410583

It's not bad really, but I'd prefer if it goes away completely.

Besides thousands of different stretches goblet and front squat is what I was repeatedly recommended to do by the internet.

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I'm DYEL and I've felt awfully intimidated by going to the gym. I've thought about wearing reflective/dark sunglasses to the gym, as a way of shielding me from the world and gaining a measure of privacy from imagined judgement. but would wearing sunglasses make me look more like an insecure faggot?

>>39410939
you're clearly already a big faggot for posting this filth, so the sunglasses won't do any more damage.

>>39410939

Planet Fitness is for you

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Is it creepy to follow a qt girl that you found on instagram and lives near you? I'm new to instagram, so I don't know the do's and don'ts. She's fucking perfect and I wanted to message her.

What is a normal deficit for cutting and roughly what is the rate of loss!

Is one gallon of half strength Gatorade too much?

>>39411636
Most commonly spouted deficit is 500 calories which theoretically yields 1 lb of weight lost per week. However due to variations in TDEE, 500 calories can be too much for some (significant muscle loss) and too little for others (for the really big people that have a lot of weight to lose), so a better figure is a deficit of 10-15% of your TDEE. For example, if your TDEE was 2500 calories, a good deficit would lie between 250-375 calories.

>>39411669
That's a lot of sugar, my dude. I wouldn't do it unless it's the calorie-free version, but even then, may not be the best idea

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>>39411101
Porn? Degenerates like you belong on a cross.

I can't do a single pullup. What's better for me, negatives or band assistance?

Is it weird to have a near 100lb difference between my squat and bench? Ive only tried 250x5 at the end of my workout recently so I should be able to go a but i can only get 160x3 at the end of my workout before failing.

>>39411739
Thanks m8

Just trying to get a routine rate here. I've been running ppl for a while and want to change it up a little. Any thoughts or advice?
Day 1) Chest and Shuolders
Dumbell bench press 5 x 6-8
Incline Bench Press 4 x 8
Shoulder Press (Negatives) 4 x 8-10
Lat raises 4 x 10-12
Dumbell bench (negatives) or Flyes 4 x 10
Reverse fly (4 x 8)
Day 2) Back
Deadlifts (Heavy af) 3 x 5
Pull ups 5 x 8
Bent over rows 3 x 10
Lat Pull downs (negatives) 4 x 8
Day 3) Bis and Tris
Curls (negatives) 3 x 10
Hammer Curls (negatives) 3 x 10
Skull crushers 3 x 10
Weighted Bench Dip 3 x 10
Reverse Curls 3 x 10
Rope Pushdowns 3 x 10
Day 4) Legs and abs
Squats 3 x 5 (heavy) or 5x5 (lighter)
Weighted lunges 3 x 10 (each leg)
Single leg leg extensions (3 x 8)
Single leg leg press 3 x 8

complete noob here, will be starting ss in a couple days
at my level, do i really need lifting shoes, or are running shoes fine for the time being?

>>39411465
Nah its not creepy. Just don't stalk her.

If you see her some two or so weeks out from following her instagram, "hey do I know you?"

No?

"Huh. Wait, do you have an instagram?"

Yes?

"Haha, I mostly follow fitness blogs but yours got suggested for me. Wonder why!"

Oh.

"Yeah, well. See ya round!"

>>39412006
and another question
I'm pretty average for a non-liter, with how much weight should i start out?

Is it possible to be considered aesthetic without being super strong? I'm a manlet (5'4'') so is it easier for me to look good without being the strongest? Or would I still need a similar strength:weight ratio compared to a taller person.

>>39412301
Try and use something like chucks or vans then cop lifting shoes after four months. For the weight I started out at around 1pl8 for squats for a week or two just to practice form. Use something controllable for your lifts on the beginning to practice form, weight varies for people.

>>39412006
>>39412301
You don't need anything fancy, I lift in a blown out pair of vans because they're flatter, but regular tennis/running shoes are just fine, if you have a pair of converse those are good also. As for the weight, start conservativly. Do what you can keep good form with, but definitely try to up your weight each week until you find your limit for good form reps. Ultimately just listen to what SS says

>>39411465
Only creepy if your ugly lul

>>39410939
>Sunglasses inside
Lol just wear a burka that way no one will know your power level

>>39410427
Do you do dumbbell bench? Try adding it to your routine. Are you activating your tri's when you bench? That might help. Maybe eat more on push/chest days. Or eat more in general, I saw big gains when I added ~300 Cal to my diet, make sure you get a lot of protein though

>>39410315
Are you cutting? Yes cardio is fine
Are you bulking? Eh your call, respiratory health is good.
Main reason people don't like cardio is because it burns the energy that would be otherwise used to build your muscles
t.layman

I recently lost a considerable amount of weight. At least 60 pounds.

Something I've noticed is that I'm literally butthurt. My tailbone hurts every time I sit. I presume this is because I'm less of a fatass now, so there's less cushioning down there.

Is this something that ex-fatties go through? Is this a permanent thing for normies?

>>39412892
lean a bit forward on your hamstrings

>>39405730
Don't worry Anon if she talks to you and you don't say shit she probably already likes you. Making conversation is a skill like anything else, don't get to hung up on chicks at least use her to practice flirting or whatever

any good non caffeinated preworkout

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I'm at a 17,6bmu and want to have a nice stomach but not go any lower in weight, what ab exercises are best and do they even work (I don't want abs just to be tighter)? (I'm a grill btw)

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When people count their lifts on here, do they include the bar? For example if the bar is 30 and I have 50lb plates on each side, would I be benching 100 or 130?

Squats every day.
Following this:

Weight Reps
Bar 10
55% 8
65% 5
75% 5
85% 3
90% 2
Is this retarded?

T-nation has this posted but 90% of their articles look like bro-science.

>>39413450
That's okay for a peak, not for building strength or mass.

>>39413649
Fuck it, I'll stick to 3x a week. I've still got a shit ton of newb gains since I neglected squats.

>>39413343
you count the total amount of weight you are lifting. why would you leave the bar out, you're still lifting that weight

>>39413450
Yeah it's retarded, you're doing too many reps at low intensity and too few at high intensity. You're just gonna tire yourself out.

>take 3 month break from lifting and proper dieting
>come back to gym with meal plan
>just started third week of return to lifting
>most of my lifts are close to my previous maxes
>still look a shit ton smaller

how much longer til i begin seeing my previous gains bros?

where do you guys buy chicken breast

If a guy is doing some kind of online dating, tinder or eharmony or some other shit, would it work to message women telling them they have one shot to impress me and leave it at that?

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>try bulking, 1.5k calorie, 100 g protein shake/day
>just gain a ton of bellyfat
>it's possible I gained muscle but I don't notice it in my arms
>stronglifts, am able to add +5 lbs per session generally, not sure if this is due to the extra protein or just because I'm at such low weights anyway (150 lb squat/90 lb bench/80 lb OHP/185 deadlift/85 row)

Should I start cutting? My stomach is protruding and it looks pretty bad

Pic related. Also: http://imgur.com/a/ABctm, first 3 are today, last 2 are from about a month ago.

>>39414230
you're retaining too much poo, my man.

Should I add any accessories onto SL 5x5? If so what? I was thinking something for my arms

>>39414572
standard is chinups I believe

>>39414230
How much dairy do you have in your diet?
I also have the preggo look right now because i fill up calories i need with milk/whey/etc. which makes you bloated as fuck.

>>39414978
due to the protein shakes, around 640 ml a day. I tried with water today since I ran out of milk and it was pretty bad.

>>39414992
Try the water from the designated streets. it would taste just like milk, without all the disadvantages

>>39415020
I live in California, there are no designated streets here

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how do i activate my back on pullups? it feels like my forearms are doing all the work

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>>39405378
Lads
Lads

My anus is in fire and I shit 3/4 times a day, what do?

It bleeds the second time I wipe and it hurts lime a bitch

Life is hell pls help

http://vocaroo.com/i/s1ePkHHzOOIS

Boys i need help

>>39415586
eh

Want to get a bench for home use. Preferably one that has incline/decline ability.

Is there a gold standard? Recommendations?

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>>39415507
What the fuck are you eating? Also, wipe less roughly, and then finish cleaning your a hole with a baby wipe or paper towel AND DON'T FLUSH THAT SHIT

>>39415507
I know its autocorrect but if your ass is in fire and if your lime then I don't know what to tell ya, time to bite the bullet i guess

Anyone got this one pic of a week long calisthenics routine?
Monday-Sunday with exercises and reps for each.
Need something to do on days im not lifting heavy shit

>>39409689
careful that you don't put strain on your wrists in that position, or load your elbows, as rip says

seems like you go 100% down then 95% back up and start the next rep without finishing the last

otherwise seems alright, you should be able to critique yourself as time goes on

Dont have the money or time for a gym membership and Im not interested in strength (as in being able to bench 2pl8 isnt a concern) but am interested in keeping in shape and maintaining a "natural" calisthenics body for simplicity's sake. What sort of regimen would benefit me?

>>39405378
>>39405443
>>39405685

kek

If I have virtually no muscle mass and about 18% body fat, then any weight loss has to be coming from body fat. Right?

How does being sick affect my TDEE. Is it higher than usual or about the same?

Will I lose my gains if I join the airforce?
also, does anyone have that picture that's called like "couch to marathon" or something.
thanks

>>39416442
nvm im a retard and didnt even google it first
ignore my post

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>lifted my way to gains
>got qt3.14 gf
>really lovely, very much in love
>2 years later, no longer feel in love with her
>want to be single again
>bangin lifting grill sending nudes to me, could probably fuck at the drop of a hat

I don't know what to do lads.
I still love my girl, but I just don't feel any passion for the relationship anymore, on top of all the stress of maintaining it, while also at uni.

What do lads, I realise I sound like a selfish chad, but the reality is I'm just as depressed and introverted and autistic as the rest of you.

>>39416576
Update: lifting grill literally just said "I wish I was yours"

>>39416590
So you're cheating on your gf?

>>39416615
No, nothing's actually happened.
It's being a dirtbag none the less. I feel pretty awful about it, but only because I am still in a relationship.

My gf and I are semi-long distance, and it's been weeks since we've seen eachother.

>>39416576
>2 years
>passion

You don't suppose to feel a lot of passion right know, a relationship at this point should be more like a really strong friendship.

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>>39416625
That's what it does feel like to an extent.
I care about her more than anyone else, but I am unhappy in the relationship.
I'm unhappy primarily because I'm very focused on my own life (studies, lifting, hobbies & personal interests, my own social life), and she's more focused on the relationship that pursuing personal goals.
This has manifested as less sex, less enjoyable sex, less affection in general, shorter patience (from both of us), and general bickering and fights.
It has felt this way, more or less, for months.

Are we just incompatible?
Is it time to go our own ways?

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my gym has no squat racks only a shit machine I've been using it for a while but it's clearly garbage
how do I squat with free weights

>>39416669
You can't.
The best you can get is cleaning, and front squatting.
However, squatting is not absolutely necessary to developing muscular legs.
You can always do barbell walking lunges (again, clean the bar up, press it, and rack it high bar).

But my advice is go to a new gym

How do you guys make cottage cheese more palatable? I looked up recipes to use it in and I don't want all that sweet stuff, the only thing I've found so far is to use it with peanut butter. I might put it in a smoothie as well with some protons, but I've never tried it that way before.

>>39416917
What is the purpose of eating it?
Why not eat chicken, or whey instead

>>39415722
>AND DON'T FLUSH THAT SHIT
Why the fuck not?

>>39416945
Enjoy your clogged pipes

>>39416932
I could eat whey, and I do. I usually eat two scoops, and I usually don't have time to make chicken, I have to find some time for meal prep

>>39416917
>no sweet stuff
im gonna list sweet stuff anyways

>honey
>protein powder
>almonds
>nuts overall
If you dont like cottage cheese without any of these in it buy flavoured greek yoghurt GOAT

>>39416962
Here's a trick
>3kg chicken
>500mL chicken stock
>a heap of smoked paprika and another season-all
>put into big pot
>high heat, stir every 2 mins, keep lids on

The best tasting and lowest effort chicken I've ever had

>>39416967
Honey might be good. I just made a smoothie with cottage cheese, unflavored proton mix, and some chocolate malted milk mix.

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how many more calories do i need to fucking eat. i haven't gained weight in a month but any day i eat a lot i feel so fucking gross. i'm on a linear progression program and i've only had to deload on each exercise once. my lifts are going up.

>>39417121
>how many more calories do i need to fucking eat
You dont. It sounds like you're eating at a deficit and losing fat while gaining muscle.

>>39416658
Come clean and tell her what you just told us.

Was doing phrak's as a fatty and strained my back muscles trying to do the ''jump, and hold in while falling'' chin up thing. What do? Lose weight before trying it, with just cardio? SS? I'm already on a calorie deficit.

My back is stronger and bigger (only slightly) than my chest.
Do I still work back every workout?

>>39405706
holy shit im dead

>>39409858
see a shrink and get off /fit/ immediately

hang out with real people who are not autists

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http://vocaroo.com/i/s0jwgljZ4Usr

>>39414230
>Should I start cutting?
any help?

>>39417179
Seconding this guy, but don't mention other grill.

No one can make a decidion for you.
Man up and discuss your problems and ways to solve them with your partner.

>>39417283
Bumping my question.

>>39417471
>snap
you are a big guy, you can handle it

LOWER BACK PUMPS:
How do you guys manage? My lower back pumps are recently getting crazy during deadlifts (I'm even doing sumos) and squats. They usually subside within the next 2 exercises ( like 15-20 mins or so), however, they leave me unable to properly do my last 2 sets, forcing me to either endure immense discomfort or cut down the reps.

All the info I have could find on the interwebs is a load of dudes (on gear) recommending taurine.
However, seeing as I don't want to spend money on taurine or are juicing, I also doubt the effect taurine would have on me.

So.. Tips?

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Why am I not losing weight bros? It's making me lose motivation but I'm so sick of being a fatty I just want it to fuck off already.

1 month of following the SL program + couch to 5k and aiming for around 2000 calories a day, but I'm not tracking it super close so some days it's less some days it's more.

2 weeks in I had lost about 3kg, sweet, now 2 weeks later I am at the exact same weight.

I really expected more than this considering I've 100% cut out all snacks, I don't drink anything but water (and milk for breakfast). I strayed 2 times by going to parties and getting drunk on beer which I did expect to slow me down somewhat but not to the point of making zero progress at all. My job also at least keeps me moderately active, not by much but it's not like I'm sitting on a chair every hour that I'm not at the gym.

Been doing body weight stuff trying to get fit

Help me with my routine

I'm fat, so I don't really isolate anything yet.

>Pullups 3 sets to failure each (declining, 6 max rep)
>Pushups 2 sets to failure each (declining 15 max rep)
>Crunches 2 sets to failure (30 max rep)
>Jump Squats (1 max rep set, 5)
>Unweighted squats set of 15
>Plank 2x60 second

6'3 230

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How many days is the relative safety limit of drinking every night before significant damage occurs?

Should I increase the weight by a little bit every time?

What happens if I don't get enough carbs? I'm a skinny fat and I'm considering lowering my carb intake drastically.

Could someone tell me if psmf is a good way of cutting?
I've read it's great and i've read it's bad unless you're obese and dont know what to believe.
(currently skinnyfat- fat ish at 88kg)

And if psmf is bad, could someone tell me a good cutting plan(?) they've followed?

Some help would be greatly appreciated

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>>39417957
Do 5 sets of everything, with equally distributed reps. Except plank, that one's fine.
And do a lot of cardio.
No seriously, do a lot of cardio.

>>39418262
yes
>>39417871
hey friend, try tracking everything exactly for a few weeks. then you can confirm if the issue is the tracking or something else in your diet
good work so far :)

I gained 33 lbs in 4 months.

Am I going too fast?

5'10'' 132 -> 165
doing ICF 5X5

Sometimes I get pain under my kneecaps (patella?)

Sometimes after squatting, sometimes after leg press. Sometimes it just occurs randomly or I wake up with it.

However it usually goes away when I stretch for a bit, walk around or do a few bodyweight squats, so I'm not too worried that I damaged something. However what's going on here? Tightness? Too much stress on the kness while squatting?

skinny dyel 60kg 180 cm, 132 lb 5'11 in retarded
i just started stronglifts and my current Squat/BP/DL/OHP is 120/75/65/120 in lb
when do i start seeing progress and gains?

is stronglifts a good routine if i'm still a beginner but i lifted all last year?

>>39418702
At least 6 months.

Im struggling with my core guys, can dragon flag 4x18, but when i pendlay or row my gut just seems to bulge out really bad, almost like a distension. My mum n dad have washboards and when i stand mines washboard.

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>>39416945
See.
>>39416956
Also I meant the paper towels, not poo.

It's the same reason you really shouldn't flush condoms. That's fun as fuck when your parents have to hire a plumber to figure out what the fuck happened and it turns out flushing a condom is pants on head retarded.

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>>39416576
Lifting qt3.14 might be fun for a while, but there's a big chance she'll cheat/break it off quickly with you. Either way, she's probably still fun to fuck just go in knowing that. Talk to your girl about the lack of passion. Trust me, 7 years in a relationship with the last 4 being almost dead.

>>39405378
Are chin ups and dumbbell rows enough for back development or do I need barbell rows?

>>39419130
By chin up did you mwan pull up? And by pull up did you mean your chest touches the bar for 100% backtivation?

How to suppress a sweet tooth? I had a binge recently and have gotten my bad habits afly. I'm trying to stop eating sweets cold turkey but it's harder than usual.

Any tips to help suppress cravings?

I know there's some debate on whether they actually help you or not, but is it at all possible that my body may become dependent on vitamin supplements? My friend says he stopped taking them and felt like shit for like a month after

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Is carbonated water (club soda as well) healthy and hydrating to have frequently? My ADHD meds blunt my hunger and thirst, and it's hard for me to drink water on an empty stomach so I end up becoming pretty dehydrated despite frequently taking small sips of water. I've found that carbonated water is much easier and tastier to drink even on the meds, so I have been drinking 2-4 liters of carbonated water a day plus the 2-4 liters of water and unadulterated tea I usually have otherwise.

Is that ok? Am I going to fuck my teeth or my kidneys or something with this?

Where do I start to become more flexible ?

Skinny-fat weakling here.

Will I get my noob gains if I eat at maintenance?

on the Texas method, some people replace the light back squats on Wednesday with front squats.

what is the advantage of this and if i'd like to do this, should i use the same weight/reps/sets i'd use for the light back squats?

>>39405378
When to creatine shake versus when to protein shake? My workouts are usually mma and bjj for two hours Monday mma for one hour weds and Friday I either deadlift heavy followed by heavy bag or jump rope or overhead press and weighted pull upsome followed by jump rope. I don't care if I get bigger or smaller as I don't fight matches but I want to be stronger better fighter. When should I take each shake and how often.

>>39419845
http://vocaroo.com/i/s1HJOUAkyXuF

I just took some creatine that expired 3 years ago

Am I going to die

>>39419965
Wow, a voice reply. Thanks!

Yeah, makes sense to bulk in the winter. Guess I'll just do that. My TDEE is between 2200 and 2400 kcal. In your opinion, how high should I go?

Should I bet attempting to INTENTIONALLY use my glutes during the low bar back squat?

I'm doing starting strength and was looking for ways to engage my hamstrings more directly. I was going all the way ATG during my squats but wasn't feeling the 'bounce' rip talks about, instead it was more like a climb out of the bottom. When I try to keep my glutes under tension throughout the squat I feel a great deal more tension in my thighs throughout and experience the bounce/rebound as described at the height the book recommends. The trade off feels like with less awareness of my lumbar and abs I begin to buttwink and move the spine.

tl;dr; Should I bet attempting to INTENTIONALLY use my glutes during the low bar back squat?

im a fatasfatass who doesnt do cardio

i ran a mile across my campus, probably at least 70% uphill, 7:45

i used the runnersworld calc and it claims i burned 150 calories

Is this true? Im not gonna factor it into ny daily caloric intake because i'm bad at cutting but that number seems wayyyyy too high

>>39420283
What weight an height?

A good rule of thumb is that a mile of running burns roughly 100 calories for a 5' 8" 150 lb male. If you're larger than that then the calories burned will be significantly higher.

>Im not gonna factor it into ny daily caloric intake

You shouldn't do that anyways. Use a TDEE calculator, subtract 500+ kcal from it, and use that, Any exercise you do on top of that doesn't let you eat more to offset it, it's simply just icing on the cake to speed the cut faster. It's way too hard to determine how many calories an activity exactly burns without being in a sealed room and hooked up to a ton of lab shit, and you're right that the numbers can often be terribly wrong. So don't even worry about them.

You only need to worry about exercise significantly affecting your calories when you're bulking, because you want to ensure you eat enough and don't burn all the calories exercising. But even then, if your routine is consistent then it should be easy to calculate your TDEE and just do the same workouts at the same days.

>>39405378
Alri familia

I have been doing SS with rows instead of pcleans for some time now and I want to add pullups.

The problem is, after deadlifting my lats are tired and after rowing my arms are tired, so I can't do them for shit.
(I can do a bunch if I'm rested because skeletron physics)

How can I go around this?

>>39420414
You don't go around it, that's just how things work. Pullups are an accessory exercise, which means that they are less important than the main lifts. Just do as much as you can with good form, and over time your work capacity and strength will increase so that it feels less difficult.

How many can you do as it is now after deads and rows?

Are rowing machine any good for anything?

I want some cardio I can do in my house

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>>39420429
2 per set grinding the last ones to the max.

I guess I'll have to git gud

Thanks for the input anon, really appreciate it.

>>39420517
2 per set is more than none per set. Just try to add pullups every session, even if it's just one extra rep on the first set. You can also add negatives in your last set after doing full, real pullups to help add some extra work to improve faster. Or you can just add one more set and do all negatives in that set to increase your work load as well. I never did SS, but that's what I did when I started out on pullups back in the day.

No problem. The body is amazing, you'll look back in six months when you're doing weighted pullups and be surprised at how far you came.

>>39419850
anyone?

Is it a good idea to hit the gym while sick? Midway through last week I got a cold and have been debating whether to continue lifting or getting some rest until it passes, but I'd hate to get other people sick and keeping them from lifting like me.

If I shouldn't go are there some decent exercises I can do at home with dumbbells and a floor mat?

What can I replace eggs with that will give me the protein but less cholesterol.

>>39418783
Someone pls respond

>>39418783
>>39420765

It depends. How do you define "beginner"? What are you lifts, height, weight? Do you know how to preform the main compounds with good form: pullups, squats, rows, deadlifts, bench press, and OHP?

Stronglifts is a decent program, and I actually think it's better than the much shilled SS, but don't listen to the shit about just starting with the bar and adding weight. It is unnecessary for all but people with literally zero muscle mass that have never touched a weight or sport in their life. But it is a beginner program, and if you're a year in it's likely it may not suit your needs.

After a year of lifting you're probably good to go onto an intermediate program more suited to your goals. What are you goals?

>>39419369
I picked up smoking, and it's kind of working.

Like, it's near 'cause it gives you something else to do.

"Hmm, I'm hungry.. I'll have a cigarette"

I'm not a smoker, so I'm treating it like a punishment, the cigarette is bad, I know it's bad, and so is my craving, so to fight the bad craving, I'll try to introduce another.

I'd rather be a fit smoker than a fat snacker.

>>39420758
Dietary cholesterol =/= blood cholesterol

Just eat the eggs senpai

how would eggs and cinnamon protein powder taste is scrambled up together?

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Doing 5x8 squats twice a week enough for legs? Busy sched resulting in 3 gym days per week so no leg day. help me /fit/

How do I forearms?
>Inb4 deadlifts
I already do them. I just want to have the monkey arms. Im a fucking wristlet too and my small forearms make me look like a child

how to deal with insomnia
I have to wake up at 4am to go to work but I can't sleep until 1am
I've been doing it for years while still lifting, but since recently I'm always tired.
I've been skipping some day at the gym because I can't even lift 200lbs in the bench anymore while I was around 260 before

>>39421134
Roids

>>39420900
I'm 6'0 and about 158 lbs.
Yes i'm used to all these exercises but i've avoided squats since my legs are more developed than my upper body.
My goal is gaining some mass after being in maintenance for a while. I don't plan on heavy bulking or taking supplements though.

>>39421134
Hammer curls can help a bit

My deadlift hasn't gone up in like 3 months. I've been lifting for almost 8 months and I quickly went up from 90 lbs to 220 lbs but then my progress just slowed down ridicilously. Ive been stuck at 250 lbs for MONTHS.
My squat is still progressing pretty fast. Hit 185 lbs two weeks ago and probably gonna hit 200 lbs the next leg day.

Can anyone post that yohimbine guide?

>>39421134
If you want big muscles then you need to train your muscles. Finding forearm exercises are not hard, did you even try?

Wrist curls, reverse wrist curls, heavy forearm twists, heavy wide gripped holds (think palming a medicine ball or holding a very fat weighted bar). Do the first three 3x15-25 at a lighter weight than you think you can do it. Shoot for 25 reps at that weight. Next time, increase the weight on the dumbbell and go for 3x15 on those three. Then each session, add a rep or two. Make sure you go slow and focus on good form to not unduly stress your wrists or hurt your tendons, things are delicate there.

For the heavy holds, there are a few too many variables for specific set advice. Depending on what you choose, the heavy wide gripped holds can be barbell holds with fat grips, pullup holds with towles, hex dumbbell holds, or more. Do 3 sets of holding as long as you can without cheating, cheating including anything such as: not fully gripping the hold and just hanging with your fingertips, resting the weight against your torso, or counting overly fast. You'll only cheat yourself. It's better to start small and progress to going big than to waste your time and risk injury by cheating.

can noob gains ever come back?

I lifted for about a year back in 2013, stopped for 2 years and started up again 3 months ago. Made more gains in the 3 months than I did in ~6 months back then, but probably partially due to paying more attention to diet

>>39421534
Thanks for the tips anon

>>39421709


No problem. Also watch out for overtraining. For the most part overtraining is an overly inflated meme by people trying to find excuses not to work hard, but it is possible to focus on your forearm specific exercises too much and cause your grip to fail on more important compounds and accessories. That's why I said to start light and increase even if you think you can do more.

Also hammer curls and bent over rows are good for forearms as well. I assume you do the latter, but the former is good as well.

if you need more tips or want a specific forearm routine, a guy on bb.com who is a professional arm wrestler has a good program and a lot of good tips. Might take a bit of googling, but I am a computer illiterate and found if a while back so I am sure you'll find it if you need it.

>>39421341
this please

Are beans the ultimate cutting food?

When I flex my left forearm there is this lump that pops up on the right side of it. It looks like ridge of bone but Im pretty sure its some small muscle. Anyone have a name?

6'4 195lbs 21 yo on a steak and chicken nugget bulk diet, need some veggies and fruits.
Any suggestions?

I get my chicken nuggets from a local deli 50 for 3$ in salted and in seasoned.

>>39405378
On "overtraining"... forgive me for being a faggot, but how much is too much when doing pplx2? My sessions are now taking about 1h45-2h including 10 min cardio. I go in the morning and feel busted all day, but I don't feel like my muscles can't handle it.

Anyone else get very sleepy after squats or diddlies? I mean like an hour afterward, it usually happens to me after heavy squats or heavy diddlies. Cns fatigue?

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Been getting pain in these areas in the last few weeks from doing squats. Not sure what I'm doing wrong but I'm not seeing any signs of the pain going away. Is there something specific I can do to ease the pain there or help it recover faster? Will I have to cut out squatting completely until it heals? If so what do I even replace it with, I've been following the SL program and it seems to be the most important exercise.

>>39422135
I've had this same problem, and it seems to be a little better since I deloaded and focused on knees out, but today I woke up and my knee hurts, so I'm skipping a gym day. Squats are by far the most trouble exercise for me

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I was doing weighted dips, but right after I finished a set I got a huge headache and the vein on the side of my neck felt like it was about to explode. Am I fucking dying?

Why do people say SS+GOMAD? Rippletits is adamant about it, GOMAD is a core part of SS. Shouldn't you rather day SS-GOMAD if you're following the SS program except for GOMAD?

>>39422413
Because most people are not autistic

Can someone rate my meals for today and tell me if I made any retard mistakes counting kcal?
I feel plenty full and i got my protons but that's a HUGE def
Breakfast
------
3/4 cup oats
225 cal
8g protons

3/4 cup skim milk
65 cal
6.3 protons

Lunch
------
1/2 bag broccoli
75 cal
7.5 g protons

tablespoon olive oil
119 cal

medium??? chicken breast
282 cal
52.91 g protons


dinner
------
3 eggs
220 cal
18.87 protons

2 med tortilla
187 cal
4.97 protons

1/2 cup shreded chedar cheese
220 cal
7.03 protons

TOTAL
------
1393 cal
105.58

>>39405378

lollll

you're sister is going to be fucking BIG

>>39422451
wow rude 3:

>>39422477
>medium??? chicken breast
>282 cal

Thats quite a small chicken breast

>>39410939
god please don't

>>39422522
How many oz or grams would you say a (very roughly) fist sized chicken breast would be (cooked) keep in mind I have tiny hands.
Also does chicken really have that many protons for so few cal? holy shit.
If I can keep building a bit of muscle on a def and quit the booze this shit's gonna be easy as pie.

what delt exercises can i do after chest in ppl

when i ohp first i can hit a solid 5x5 with 115-120 (the weight that a small babby can do, but still)

bench first, my ohp falls to a shaky 75-95 for 5 dependig

what are some good shoulder exercises i can do while like this?

>>39422549
Its impossible to answer, but the largest chicken breasts are about 280g, which should be like 400cal.

Also, yes. I got my best gains when finally toning down the booze.

>>39422549
chicken breast has virtually no carbs and very little fat, so yeah

>>39422574
This meat market who ethically sources (so chickens grow a bit bigger / live longer) near me sells ones where a single breast is 4 in thick, roughly 5.5 across and at the longest 9 or so in long... holy shit just one makes lunches for a week.
The one I called med, was just the random fillets I got at target.
What did you do when you quit drinking? I feel like I associate it SO much with getting home, that first sip of the day, and vidya till I pass out, but when Im sober I have zero interest in vidya, and going outside is starting to suck with it being so dark and cold.
What's a good winter hobby?

>>39422604
Not either of you in the conversation but ive had alcohol every night these last 11 days (besides yesterday when i took a 2 hour walk and bitched to someone on the phone cuz i was cepressed) and i think it might be why im weaker recently based on these posts lol

Someone told me to buy calipers to check my body fat percentage. They said I could buy them on Amazon. Is this what they mean?

https://www.amazon.com/gp/aw/s/ref=is_s_ss_i_0_3_industrial/167-6874967-9724807?n=256411011&n=256411011&k=caliper&rh=i%3Aindustrial&sprefix=cal

>>39422604
>What's a good winter hobby?
Knitting, I took it up three years ago and I've been loving it ever since. Good for passing the time, you make some of your own winter clothes, you can listen to music or watch TV at the same time, and it's cheap as fuck.
And nobody ever calls me a poof for it, guess they don't want to piss a 6'3 bearmode off lmao

>>39422630
https://www.amazon.com/gp/aw/s/ref=is_s?k=fat+caliper

>>39422619
I know most shit I hear here is meme bro science but claims I've heard
>inhibits protein synthesis
>lowers test
Things I know to be true
>worse sleep quality
>dehydrates you
>CNS deperessant... and I guess big compounds also wear out your CNS from what I hear here? I don't know I'm not a doctor.

>>39422649
I actually get better sleep imo, but everything else yea

>>39422664
a common myth and you likely get to sleep more quickly but the more drunk you are the less you get into deep stage 3/4/ REM sleep which is where the money's made.
even 2 beers for an adult male can disrupt REM / stage 4.

I've been working out for about two months and have barely made any gains at all. About two weeks in i started working on my diet and only eat 1900 calories a day. I'm not sure if i should be cutting or not. Im currently 146 pounds but am skinny fat (have a belly) and would like to get rid of it.

Lastly, is whey a must? I just eat greek yogurt every morning and pistachios as a snack.

>>39422679
i just remember a froend and i had like 14 shots (i finished the bottle) then i had 4 hr 30 min of sleep and woke up energized and ready for morning cardio (they just wanted to walk)

anecdotal and im just a dumb freshman so either way less alcohol is probably the way to go

>>39422707
>I've been working out for about two months and have barely made any gains at all
What routine are you on? Any beginner program is based on linear progression and should have seen you add at least 60lb to your upper body lifts and 120lb to your lower body lifts.

> I'm not sure if i should be cutting or not
Cut for now, you can continue progressing your strength via CNS adaptions and form improvements. Ideally you drop some fat and by the time you stop progressing in the gym you are ready to add more food back in.

>Lastly, is whey a must? I just eat greek yogurt every morning and pistachios as a snack
No it's not a must. Design a diet that allows you to hit your protein and calorie goals every day, if that requires whey than so be it.

>>39422633
Ohhhhh okay thanks friend

>>39422763
If you are forced to take psych like I was listen close when they get to sleep and sleep cycles, most of the rest is soft science at best, but that is actually researched quite a bit.
And for God's sake pick a fucking STEM major (business okish too I guess) unless you want to spend your early twenties serving coffee to your classmates like my sis did.

>>39422555
Side lateral work. Your benching will hit the front delt relatively well so if you hammer the lateral head your shoulders will build well. If you, for some reason, are worried about the front delt just super set front delt raises and side delt raises, remember to hit the rear head on pull days.

>>39422811
Will do and done
thanks for the advice, have a good one

>>39422811
>STEM
stem? (non yank).

>>39422413
>Why do people say SS+GOMAD? Rippletits is adamant about it, GOMAD is a core part of SS
He only recommends GOMAD for 'hard gaining skeletons', basically the people who delude themselves into thinking they can't gain weight.

Whilst he does recommend a large surplus for everyone not obese, he only recommends GOMAD for a small amount of people.

>>39422037
>On "overtraining"... forgive me for being a faggot, but how much is too much when doing pplx2? My sessions are now taking about 1h45-2h including 10 min cardio. I go in the morning and feel busted all day, but I don't feel like my muscles can't handle it.
That sounds like way to long in the gym. Less can be more.

Regarding over training, it's best understood as under recovering. That is, you are unable to adequately recover session-to-session and the cumulative fatigue sinks you. Fatigue increases are masked by fitness increases, you prevent overtraining by scheduling regular deloads and breaks.

>>39422021
Frozen veggies that microwave easy, just keep a bunch in your freezer and you should be good.

I've been getting short of breath during work outs recently when ive been consistently doing the same thing since my sophomore year of college (4 years now). I've always been involved in some form of athletics so its coming out of nowhere. Should I go to a doctor?

>>39421649
Yes. Much of noob gains is simply learning form, relearning form will have the same affect. Muscle memory is also a seemingly real thing (that is, it's easier to get back to where you are).

I believe, and an anon can correct me if I'm wrong, you don't lose muscle fibers, just muscle sarcoplasm.

>>39421183
Deload, work on form. When your squat stalls move to Texas Method (which will have a better DL progression scheme).

>>39422780
Honestly im not on one. I just go to the gym four days a week and just try and push myself. Each time it becomes easier to do 4 sets 10 reps each of whatever im doing i step it up again.

>>39422828
Science
Technology
Education
Math

>>39422948
That's why you aren't progressing, you don't have an adequate progression scheme.

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When this says to alternate bench and OHP between workouts it means that on A I do bench, then OHP on B and so on, right? I shouldn't OHP and bench on the same day.

>>39423024
So should i just find a random one online or does it have to be fit for my height and weight?

>>39423037
Correct

>>39423055
SS or SL, pick one.

>>39423037
Made my own workout to try and hit every muscle group with an A/B format
It was almost exactly this.
Feels pretty good.
Now I just need to start tracking how much weight I do a session.

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If I'm bulking and my chin-ups haven't DECREASED, have I progressed on chin-ups?

>>39423070
Sorry im not sure what those mean and couldnt find it online.

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Are big bellies like pic related really full of fat? or is it too much shit clogging the sewers? or both?

>>39423280
SS: Starting Strength
SL: Strong lifts

>>39423305
Fat

>>39423305
Fat. Visceral and subq.

A bowel obstruction that massive would be a medical emergency and can kill you.

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>>39405706
>sperj
>fridge

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Can you swap chin-ups with regular pull-ups here?
If yes, should I?

How to light fullbody 4x a week when working hard manual labor? I'm digging and moving stuff 10 hours a day, sometimes more.

Ohp
Deadlift
Overhead shrug/neckwork

Squat
Pendlay row /seated calve raise
Bench

Rest

OHP
Deadlift OR snatch grip deadlift
Overhead shrug/neckwork

Squat
Pendlay row/seated calve raise
Bench OR close grip bench


Optional chins until weighted again, and landmine lateral raises whenever.
Daily 100 band facepulls maymay
Going up 5lbs a week

I'd like to go upper/lower but my lower back is pretty drained at the end of the day when the gym is open. Will try it out later on once my body has adjusted to this shovelcardio.


How could I program this to fit my goals and desired accessories?

>>39423326
Yes

>>39408365
You people never answer my questions

How long were you guys able to add 5lbs a session to your bench doing SS?

>>39423309
>>39423309
Oh ok. I think id go with SS as it seems it's recommended more. So i just look for a SS routine online now? Thanks for the help by the way.

>>39416619
just break up with your girlfriend man

>>39405378
>http://vocaroo.com/i/s1fmNFyn7Bzp
I'm straight up dying lel

Whats the best way to improve hip mobility in the direction of doing a side split? I wanna cossack squat but i can't

>>39423717
Homosexual intercourse

>>39412091
>>39411465
jesus dont do this.

Dont even mention her IG. just keep it simple.

"Hey I think you're cute and I have to know your name, I'm anon"

Is body recomp just a meme or is it legit?

I'm around 18%-20% bodyfat

>>39423527
It differs person to person. I bloat within 2 weeks and from then on have good strength gains.

>>39423530
From 35kg to 90kg I took ~4 deloads.

>>39423595
>So i just look for a SS routine online now
There is only one.

http://startingstrength.com/get-started/programs

Basically you start out doing:

Squat 3x5
Bench/OHP 3x5
Deadlift 1x5

Add as much weight as rapidly as you can, then move to:

Squat 3x5
Bench/OHP 3x5
Deadlift 1x5/Power Clean 5x3

This is because the deadlift 3x a week because too taxing and hard to recover from, yet the Power Clean still provides support for the dead.

Personally I've never read the version of the book with Phase 3 in it, so I won't comment on that.

You should be adding weight every session.

>>39418896
Bro it's just gravity pulling on you. That particular posture is unflattering for everybody.

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When do I switch up my routine from SS? It's been 3 months and I'm bored of only spendin an hour in the gym 3x a week

>>39419405
no. not unless you're not getting enough vitamins in your regular diet.

Just finished my first day of keto and I already want to quit. I'm 160lbs with a lot of belly fat that I want to lose. Should I keep going?

>>39423860

>first day

You're gonna feel like absolute shit for 3 or 4 days bruh didn't you do any research?
On a related note I stopped keto because it made me tired and nogains after 3 months is a piss off
Keto works though, I shed 50lbs in that 3 months

>>39423892
Well luckily I'm not lifting. Havent done shit in like a year hence all the belly fat. I was hoping to shed the weight and possibly get back into lifting.

>>39423850
I got bored of that real quick to, only lasted 2 weeks. Now I do ss plus some pressups, biceps, ab work, usually bench every time. Aim for an hour and a half.

I might be ruining my gains but its over in like 30-40min with only ss.

>>39423775
It's a meme imo.

At 20% body fat (you are probably 25%, everyone underestimates) you need to cut over half your body fat. Recomp shouldn't even be on your mind.

Do I need a spotter for when I move from 25 lb dumbbells to 30 lb dumbbells?

My father tells me I do, and that he needs to spot for me, but he can't be here that often and it'll really mess up my routine if I can only lift when hes here.

I feel like he doesnt want me to get swole.

>>39423850
Read the book, it has the exit strategy.

How could you be so stupid to invest 3 months into a program but not 1 day into how it works?

>>39423930
I look fine and have definition, but I can't see the abs under my top 2 and have love handles

25% would mean I have a gut

>>39423860
>Should I keep going?
No, adherance is the most important part of any diet. If you can't stick with it, it's useless. Granted you are bitching after 1 (one) day. You won't make it. Find something you can work with.

>>39423905
>I do ss plus some pressups, biceps, ab work, usually bench every time
You don't do SS then.
>I might be ruining my gains
You most definitely are.

>>39423938
If you can't see your abs you DO have a gut. What do you call the fat sitting over them?

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Looking to drop running as I find it extremely boring. At first it was an enjoyable from of cardio, but I've seen all the local trials and roads.

Will a heavy bag be a useful form of cardio?

What exercises should I do?
>Tips & info pics appreciated

I enjoy my cookies too much to drop cardio.

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>>39423938
>>39423960

Pic is of 21.42% bodyfat for the record.

I have a gut. So clearly at around 20% you can have a gut.

Anyways photo was @ 187 I'm at 180 now, down from 193 when I started 6 weeks back.

Looking to get to 155-160--> 12% body fat and then begin a lean bulk

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are my arms small?

>>39424190
I'd say I'm just a little under the description of that picture

I'm going to estimate 20%, meaning I have to lose 18lbs, and go until 10% bodyfat

Candito said ideally you should lean bulk up to 15% and recomp back down back and forth, so I'm going to do that.

>>39424206
*so I'm going to do that after I cut

>>39424206

Yeah I'm obviously a fat dyel so I shouldn't be giving advice but that mirrors what I've heard from other reputable sources and my own plans as well.

Current plan is 12%----> bulk to 15%---->cut to 12%---->bulk to 15% you get it.

Good luck anon.

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>>39424227

Is it even worse to have a cheat day on a rest day?

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>>39405378
I weigh 236 after taking a shit in the morning. 6' 3".

1RM (lbs)
Bench: 205
Squat: 255
DL: 295
Do I cut? Continue bulking? I've been lifting for like 7-8 months, first 3 or 4 on SS, then candito 6 week strength for the rest. I just wanna be juicy and fuck my girlfriend extra hard.

So I want to lose 1.5lbs per week on my cut

How do I go about this? Do I need a 750 calorie deficit or can I just do a regular 500 calorie deficit and do cardio everyday?

>>39424370
you're not gonna burn 250 calories doing cardio. Just do the 750 deficit.

Is getting my 38g of daily fiber in one sitting too much/bad?

I missed my scoops this morning so might just double tonight's ones.

>>39424313
aight how the fuck have you been lifting for 8 months and bulking yet your numbers are shit. I've been lifting 4 months on a cut and my 5x5 bench is 215

Should I do SS while cutting or would I not see the gains from it
And if I do SS can I replace barbell bench presses and overhead presses with dumbbells instead since I'm embarrassingly weak

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>>39424479

I'm not trying to sound rude here, I'm a different guy than you replied to, but just be quiet. Nobody is going to progress the same way as you. In general you don't know someone's athletic background, hormone profile, or any of the other little things that greatly affect your lifting career

I get that you made quick progress on your lift and I'm really happy for you. But responding to someone and telling them how shocked you are that they can't lift like you is pointless and often times you won't even get a response

Just be happy with your own progress and answer the poster's question. Nobody is interested in your comparative demeanor

>>39405378
how bad is it to smoke and lift?
I smoke maybe like 3-5 cigarettes a weak, tops. How much are the cancer sticks crippling my lifts

Is it safe for an underage to drink whey?
(Asking for a friend by the way)

Do I need to count calories while bulking?

>>39424657

Not unless you have previously been able to really easily over eat

Just pay attention to your macronutrients

>>39425162
>>39424657

Wrong person

>>39425140
yes

>>39424657
cancer sticks are crippling your body regardless of lifting

my question: ran out of milk today, what can I make with protein powder, bananas, peanut butter? I have like 12 bananas so I was thinking just add however much I need to make up for the quantity of milk.

does anybody have the image of calvin and hobbes where calvin is talking to his father about hapiness, and rather than working on being happy he says hell wine and complain till others change their standards? basically fat people