Questions That Don't Deserve Their Own Thread /QTDDTOT/

What are some good apatite suppressants other than coffee?

>>39580511
Speed/adderal

>>39580511
epherdine

What is a good exercise to help alleviate a bulged disc postior

>>39580489
any one got any good ohp programs/workouts.

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For some reason every time I do ohp, pull ups or lat pull downs only my right shoulder does some weird shit like it moves around and there's a slightly uncomfortable feeling. Thoughts?

Can a bulged disc be able to put back in place

When i do any kind of oull down work my butthole kinda gets this sensational feeling. Am i the only one?

Easy to acquire when doing rope pulldowns.

>>39580773
Sounds like liver cancer. I'd go see your dentist ASAP

When I eat certain foods high in sodium I gain a lot of weight despite the calories not being there. For example, 15 wings on a college football Saturday will result in a weight gain of at least 5 pounds. This is normal and I get the gist of water weight and sodium, however it'll take me at least a week to get back down to my weight prior to these really salty meals

I'm currently in the process of losing weight. Started at 305 and am now 255. So sometimes after indulging it'll take me longer to lose 5 pounds of water weight than it did to lose the 5 pounds of fat originally.

Why is this? I work out 6 days a week and run 4 days a week if that helps.

Also does 1 pound of fat gain always = 3500 calories of overeating or is that bullshit?

>>39582169

We hit plateaus so your body accesses the situation before continuing change. I forgot what it was, maybe insulin, but it determines how heavy we are. So if a person is used to being 260 and hes suddenly 250 the body will try to get that weight back either with food or water.

Its all an illusion basically. Just keep on moving and cutting and the weight will drop again sooner or later. And yeah it gets tougher to lose weight as you hit diminishing returns.

>>39582202
Alright, I figured there wasn't much wrong. This has happened several times now and usually after a week of dieting and exercising, while staying +5 pounds, I'll drop it all in a day and be right back to where I was. I've worked through it every time until now and always came out on the other side clean, was just wondering what the reason behind it was

Thanks for the reassurance anon

Not really a question. But I'm looking for a bodyweight routine. I don't care how difficult it will be. As long as it progresses well and can get me stronger. I'm looking for upper and lower body workouts. Reps and sets. If I get one I'll post results weekly.

GUYS I KNOW THIS IS ONLY SEMI RELATED BUT THERE WAS NO HUMOUR THREAD AND I CANT FIND THIS ON GOOGLE OR THE ARCHIVES OR ANYWHERE BUT I NEED THAT GIF/WEBM OF THE GUY DOING THE NATTY WALK. YOU KNOW, THE ONE WITH THAT MALE UNDERWEAR THING THAT ONLY WRAPPED AROUND THE JUNK AND ONE LEG GOING IN BETWEEN THE ASS CRACK????????

I just started Facebook since I can show off my job, hobbies and good looks now. Hundreds of local girls have become my friend but they're mostly lesbians and single moms. Any tips for dating through fb?

Ive been flaked on by 3 different girls already. That doesn't happen with girls from tinder, they actually meet.

>>39580511
Protein.

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>>39580489
Need some help here can anyone recommend me a program that suits military work I've reached my entrance requirements but I'm serious about taking it further.

>Pic related: Me

>>39583977
SS + food

>>39582777
download/buy overcoming gravity

>>39584002
Alright, what kind of calorie intake should I be looking at?

>>39583760
Girls flake on you now and then? So? I fail to see the problem. Find another girl.

>>39584021
Enough to gain 1-2 lbs/month.

>>39582062
Maybe. Probably. But you've already damaged the disc and that takes time to heal. Uears, actually. And you still have the bad habits that led to the injury.

Stuart Mcgill's book on back injuries is a good place to start if you don't have a DPT to see.

>>39582107
Yoi're rubbing your ass on the bench. Which means you're cheating the movement.

>>39584030
Alright, thanks man

Is meth a good preworkout?

I was doing Lat pull downs on Wednesday and my grip slipped a little in my left hand during one of my last reps. Ever since, my left trap has been very tight and I have some pain turning my head. Any idea what I could have pulled or what I could do to stretch it back out?

>>39584104
except for it being illegal and having shit purity, sure

>>39584105
levator scapula. easy to do self massage on it and it'll be gone in a day or two.

pinch the trap between your thumb and fingers and look for sore spots. nrar your neck is a good place to start.

>>39580773
your shoulder blades are responsible for the stabilisation of your shoulder joint.
Problem my be caused by:
-Scolliosis
and or
-Weak serratus
anyway go see a doc

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>>39582139
>>39584172
Sorry if I explained it horribly. It's not crazy like that. It's more on the top side. There is some slight clicking. If it's still an issue that requires a doctor and not mobility or maybe form then that's fine I guess

>>39584144
Thanks boss. I've been rubbing on the sore spots but once they start to tighten back up it really starts to cramp. I'll try finding a few other stretches for that spot though.

>>39584224
infraspinatus muscle maybe

grab a tennis ball and massage it against a wall

Will airport security give me shit for bringing creatine on my vacation? I don't want them to think it's something else

>>39584435
probably

buy it when you get where youre going if you reallt need it (pro top: you dont. you can go a few days without)

I've been thinking of doing only ATG high-bar squats. I'm quite flexible and I can easily bounce my hamstrings off my calves while staying upright and keeping my feet on the floor. Do I really need olympic weightlifting shoes? Everyone on youtube says I need them to squat ATG.

I'm on SL and my workout just got interrupted by an emergency right after I finished squats and I won't be able to make it back today. Should I do my OHP+Deadlifts tomorrow or just start over on monday?

how much of consumed alcohol is used as energy by the body? if one bottle of 0,75L of korn has 40% alcohol that's 300ml of pure alcohol. 3 times 720 calories per 100 grams of alcohol means one bottle of liquor has about 2200 calories.
when i see how many people drink heavily on weekends i can only estimate that alcohol isnt used up 100% by the human body

>wanted to build forearms
>do some low weight reps with reverse curls, never did this shit before
>had weight set to 8kg
>feels not good
>had tennis elbow for like two weeks afterwards
What did I do wrong?
Also what are some good forearms exercises.

>>39584224
i can only guess, could be a tight muscle, muscle fibers tend " tend to form thicker strings", look up some neck stretches, elliott hulse as some of those

>>39585128
note: i´m not a doctor, nor is this my 1st language so the wording might not be adequate or accurate

What's a quick easy source of fat?

>>39585209
your own ass

>>39585092
you got doms

>>39585069
7 kcal/g *.4 * 750

I've got hereditary joint problems. Recently my left foot has been crackling and shit when I roll my ankles around or do things like jumping jacks. What should I do, avoid doing stuff that makes it crack, or is it fine?

>>39585069
7 kcal/g

>>39580511
addy

>>39584820
if you cant get dowm without rounding your back, yes

>>39584975
repeat the last workout

>>39585251
cracking is fine if its not painful

if foam rollin doesnt help, youll want to see a doc

>>39585281
Excuse my confusion, but do you mean do the whole thing again tomorrow or monday? I don't know if I could squat again tomorrow.

>>39585294
monday

when I do ohp, how low should the bar go?

to just below my chin or touch my chest?

>>39585310
forearms should not go past verticle at the bottom, but low as you can go otherwise

>>39585291
Thank you.

>>39580489
Is it true that the leg press machine puts more stress on our knees than squats? And what can be done to reduce it.

>>39580511
caffeine pills

>>39582169
your body holds a lot of water when you eat more sodium

>>39585416
not more stress, no

just a different exercise

How do I get tricep muscules? I have decent biceps but it's all fat on the other side.

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>>39585522
>muscules

>>39585522
triceps come from extending your elbow under load

fat is there because youre fat

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How can I increase my bench press? I can't even lift lmao1pl8 for a proper set.

What is the best bodyweight routine you would recommend for a total beginner as myself ?

>>39580511
cocaine

>>39585596
food + training consistency

>>39585629
overcoming gravity

>>39582169
increase water intake to flush out the salt, once salts are removed the excess water will get flushed out too

>>39585092
people do wrist curls but they suck, i hook up one of those bent bars to the seated row machine, put on light weight, and curl with my fingers (not my wrists) kind of like making a fist over and over, really gets my veins to pop

>>39580489
is there a difference in muscles built from cardio and muscles built from /fit/ practices? if so, does cutting affect them differently??

So I've been lifting for 3 months. I cut down 12lb in the first two and been bulking this last month. Problem is I've put on too much weight, about 6lb in a month. Should I do a small cut and bulk more carefully afterwards or just continue the bulk with less of a surplus?

>>39585854
fiber type, mitochondeia, contracrile strength, wndurance, size, etc.

cutting doesnt affect them differently

>>39585858
continu but do it right. 6lbs isnt worth worrying about.

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Hello,

I am a former skeleton, so far I have bulked from 67kg/147lbs to 77kg/170lbs over 7 months, at a height of 6ft 1.5 inch/186cm. Whilst my gains have been good so far, I have gained a decent amount of fat. I have a beach holiday in April, (5 months from now) and want to look as good as possible for this.

How should I approach bulking/cutting to maximize my aesthetics? I was planning on bulking until mid jan and then cutting for 1/2 months before my trip. Does this sound sensible? Will I need a longer/shorter cut? I understand that this is obviously dependent on how much fat I have gained. I have no reliable estimate of this, so just assume that I have gained a normal amount for my weight increase.

For reference attached pics are ~1 month ago.

Thanks

>>39585892
slow bulk 1-2 lb/month

focus on upper body

bench, chins, press, rows and curls + occasional running of hills

>>39585942
Thanks - do you think I should incorporate any cutting into my plan? Or is it not worth it at my weight?

>>39585959
you probably wont have to if you slow bulk

is your birthday a good excuse to have a cheat day? i wanted to lose all the weight i can until Christmas but my friends are making me a BBQ and i don't want to be sad clown and call it off

>>39586027
dont worry about it
one meal that doesnt conform to your diet now and then wont kill you or wreck your gains

>>39586027
You realize you don't need to be that strict with your diet right? Just don't go crazy and have a 2000 calorie meal. Some ribs and a beer won't kill you. Just make sure you're consistent every other day.

>>39584435
I've brought creatine in little plastic bottles with me on trips. I labeled them creatine but I always checked my bags when doing this. No problems. I feel like it would be a shit show if you try to carry it on.

>>39586110
shoulda labled it "cocaine" and watched the shitshow for lulz

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What fitness apps do you use and recomend?

>>39586165
myfitnesspal

>>39586165
none.

mostly theyre more trouble than theyre worth if youve already developed good habits.

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What exercises would help me fill up my hourglass hips?

>>39586201

arent any. maybe some shoulder work to make it less noticeable if youre sensitive.

best not to be sensitive about it and do the best with what you have.

I will start going to a gym on Monday, is reddit's ppl good for a complete beginner?

>>39586262
PPL is intermediate

SS or SL is beginner

see the sticky (frot page of fit w the dionsaur animation)

>>39583977
>Shoulder to waist ratio

Don't even bother

What's the best macro calculator?

There is never any info on how I should eat on rest days. I would think that you're not supposed to pig out on those ofc, eating shit like 2500 cal.

Also, what programs integrate cardio into them. Looked at both SS and SL but they're only lifting programs. Looking to gain cardiovascular strength.

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Fit help me, I'm at a gym and idek what do to or use.

>>39586352
1.7 g protein per kg lean mass

enough kcals to push your weight the direction and rate you want

sorted.

>>39586372
go to the guy at the front and tell him or her youre kind of lost as to what to do.

alternately

pick one thing that lets you push with your legs, one that lets you pussh with your arms, and one that lets you pull with your arms

do each 10 times then do each 10 times then each 10 times one last time

then read the sticky on the top of the front page of fit

>>39586249

Dang, should have guessed so. Well at least it doesn't show too much

>>39586401
The main guy isn't here, I'm too shy to go during normal hours cus I'm a stick but I wanna get bigger. So yeah, I just found an arm press? Thanks anyways bro

>>39586488
you could also google circuit training machines

or

body by science workout

its tough the first few times but it gets easier. dont give up.

does going from 67.5kg 5x5 to 70kg 4x5 on the bench mean i will see less hypertrophy gains from it, in favor of raw strength? i'm trying to progress by dropping to 3 or 4 reps and adding 5lbs once i've worked myself up to 5 reps on a given weight. thanks

>>39586578
weight on the bar = strength

total volume above 80% of 1rm (weight * reps * sets) = hypertrophy

>>39580511
put fork downs

>>39586686
appetite suppressants, dumbass, not enhancers

If I have been disciplined following my lifting routine and eating only chicken&rice basicly for 9 months of lifting and still not seeing clearly visible gains - is something wrong?

I have gained 8 kg of weight but its just fat by the looks of things.

>>39586747
maybe. probably just wrong about what you need to do.

mark rippetoe would probably say youre not eating enough and since you didnt post before and after numbers (weight on your body and on the bar alomg with height) you might not be progressing in the weight room either.

id bet hes right and youre mostly afraid of losing your abs and working hard in the weight room.


what program are you doing? what was your starting and ending weights for squat bench dead etc? how much do you weigh?

>>39585557
So the reason my triceps have no visible muscles is the same reason I don't have a six pack, because I am a fat fuck?

>>39586831
Began at 72kg skinnyfat (noabs) now at 80kg. Eating 3100ish cal a day. Plan was too go up to around 90kg and then cut.

I'mon phone so posting is a bitch, main lifts are bad, novice/beginner. I have problem with back and shoulder pain which has held me back on bench/squat/diddy. I have dome at least 4-5 accesory lifts every training session after mainlifts.

Currently on upper/lower split 4 or 5 days a week.

>>39586979
yes

>>39586983
9 mos and still a beginner is probably why. you should probably be losing weight on 3100 kcal/day on a good training program

id see a DPT to get your back and shoulder sorted first.

>>39587035
So you're saying I don't lift intense enough? I calculated my TDEE and this is what I need to gain 0.25kg a week according to myfitpal.

I've tried, cost me alot of money and didn't fix shit.

>>39587071
im saying you probably havent been progressing at a rate that would allow much growth

strength training with an injury tends to make things worse. you could try a different dpt, or try an assess and fix it yourself approach. take a look at triggerpoints.net for some massage stuff. gray cook's book athletic body in balance. kesh paul's book corrective exercise, and maybe stuart mcgill's book back mechanic for assessment and corrective stuff. or even the egoscue stuff. five different approaches.

>>39587157
kesh *patel not paul

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anyone know what I should set for a good goal on snatch and clean and jerk?
ive trained the lifts before in high school, got pretty good with the technique but wasnt the strongest, im much stronger now but havent trained the lifts in a while
all time bests for those were 145 snatch, 185 clean and jerk. I could clean 205 but couldnt jerk it
my other numbers right now are 135 ohp, 205 bench, 315 squat, 350 deads
is it reasonable to think that I could hit 185 snatch and 205-225 clean and jerk by may?
i asked the oly general and they were about as useful as always

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>>39580489
alright you fit niggas.
Im going to hit 1/2/3/4 in about two months.
After that, i can say fuck you Rippletits and do some actual bodybuilding.
Gimme good aesthetic routines, i aint fucking around here.

6'2 183 15% bf
intermediate 5day split
Trying to lose 1lb per week

My friend says 2000 per day is too low for 1lb/wk

y/n

>>39587157
Currently foam rolling, stretching and keeping posture in mind. Selfdiagnosis is pelvic tilt and rounded shoulders.

It's many times better than when I started lifting and squat/diddy is progressing 2.5kg per session right now (never wanted to push these two because of lower back).

Thanks for the input man, im fully aware the lack of progress is shameful and it's frankly making me feel like shit having to talk about it. 9 months of getting up early and eating nothing but bland chicken and rice all for almost nothing is... bad

>>39587215
you should be able to bench more than you clean and jerk if you train both regularly. snatch should probably be as far below c+j as c+j is below bench.

possible? probably. do your best and see where it takes you.

>>39587232
5/3/1 with accessories to bring up size.

>>39580489
I'm going to recruit to the army in a month and I need to get as fit as I can in that time:
I can do like:
30 push ups (My chest game is awful)
11 pull ups
Run 5 km in 30+- minutes

Can I improve enough in a months time if I train everyday(mainly by running and doing intervals) or does anyone have a better idea?

What are some good accessory workouts to improve my squat or posterior chain muscles?

I wanted to do glute ham raises, but my gym doesn't have a glute ham machine.

>>39587247
6'2" and 183 lbs at 15% is a lean bmi of under 20. slow bulk. slow enough to lose a little fat. say 1 lb/monthmwight gain. youll be a sick cunt come summer.

>>39587257
do grease the groove for pill ups and push ups and walking fast with a heavy ruck

basic and job training will ruin your gains

>>39587281
front squats, deadlifts, rdls, planks

Should I try and concentrate more on the chest or the triceps doing dips?

>>39587310
why not both. lean forward for chest one workout, lean back fo tris the next.

>>39587257
look up some of the training programs for getting in shape before pft and all that. I know you're going army but you might want to take a look at some of the marine workouts
for running i would say do some interval training and really try to push yourself
for push ups, do something called a push up push. its a program that will double the amount of pushups you can do in 2 weeks if you do under 50. ive done it twice myself, first time went from 22 to 56, second time (a few years later) went from 28 to 63
for pull ups there is a pull up push too, that would be your best bet. going forward find somewhere to set up a pull up bar in a door frame, particularly a door you go through often, for me its the kitchen door. Every time you go through do as many strict pull ups as you can. just doing that ive gotten to where im able to do around 23 strict pull ups in a row
also, I'm not as familiar with the army requirements, you may need to add in some crunches or something similar, and the best bet for those is do a lot and do them often, you'll feel like shit but abs recover quickly and its easy to get good at crunches, etc. Last I checked army didnt care about pull ups, that was more a core thing, but in case that's changed make sure you're doing dead hangs, all the way down, arm completely straight, no leg movement, no swinging. And push up make sure they're deep enough, doesnt have to be chest to ground, but no pussy shit either. The running is your biggest thing, idr if army uses mile, 1.5 mile, or 3 mile time. I know for SF (rangers) a perfect time is a 18:00 3 mile run. So take that with a grain of salt
tl;dr
push up push
pull up push
run like a mad man at least 5 days a week
crunches/whatever abs you need to do
find out the actual requirements for your pft and train to meet those, afterwards focus on actual balanced training
god speed anon

>>39587257
fyi grease the groove is a bunch of submaximal sets throughout the day. say you can do 30 push ups. do 5 reps something like 10-20 times during the day.

I've been working out for a month or so now, and I've noticed something different.

Now, when I can't do another rep, it's not from pain in my muscles, it's because I can't physically make my muscles move. It's like my arms run out of energy.

I've also changed my diet, so I'm not sure if maybe I'm missing out on something now, or if this is how it's supposed to be

>>39587371
its known as momentary muscular failure. totally normal. dont cheat form to get past it. in fact learn to recognize when youre a rep or two away because thats a good place to end your set.

>>39587304
>>39587330
>>39587340

Thanks for the help, I'll definitely get serious with the time I have now.
Just a side question- if I give up on sweets now am I gonna get better in this month, or will the difference be very minimal(I'm very thin but I do really like sweets)

right now im getting close 1/2/3/4 at around 170 and 5'9", training with 5/3/1 BBB
I want to add in some running, but I dont want it to affect my strength gains, right now my number one priority is getting stronger
I want to try to build up to a 6 min mile, but again i dont want it to cut into my strength, can I get there doing interval training to start, then running a mile or 2 3 times a week?
will that cut into my strength very much?

>>39587396
I wouldnt worry about it. As long as you're eating enough protien to recover you'll be fine, and beyond that adding a bit of size might not be bad, depending on how skinny you are. There is a min weight for a height, and my friend had to delay enlisting because he was under even though he had nearly a perfect pft.
again, do some research and you'll be fine man

>>39587386
More water, more protein, more rest?

It sounds like I'm finally moving past DOMS every time I exercise, at least

Any benefits to eating eggs raw instead of fried/boiled?

>>39587444
Faster.
Crush egg, exercise.

>>39587396
sweets arent inherently bad. you probably would benefit from eating more protein and more in general, though

>>39587428
wont hurt too much

probably help your work capacity as long as you dont start doing half marathons or some shit

>>39587444
you like to lose weight by getting food poisoning?

>>39585209
Cheese.

>>39587436
sure. also more sets and more food and more weight on the bar.

How many weighted crunchs/situps should i do a day if i want my abs to show up in one or two months at a low bodyfat%

>>39587527
enough to have visible muscle definitiion at that bodyfat

there really isnt an easy answer. some people dont need any ab work, just low body fat. some people might never have a six pack because of how their abs are put together.

>>39587527
100 everyday

What a reasonable rest time in between sets of heavy squats when people are waiting for the rack?

I just started working out a little while back so I know I'm a dyel.

But I've been called a skellie and skinnyfat in the same thread, how could I even be both? Is there something I'm missing here?

>>39587304
thanks, i'll incorporate rdls

ive been working out since september(1 day in 1 day out), and ive changed my diet, i only eat white rice and chicken breast as meals... this has been an everyday thing since i began.I have lost weight... ive been focusing on my legs, back, chest but have neglected my core. im wondering what type of core excersises will help me lose stomach fat and possibliy show my oh-bleeks besides planks

>>39587572
your usual rest time. just let them work in.

>>39587574
both mean youre skinny and need to gain muscle. dont worry overmuch about specifics amd definitions about how thin you are.

>>39587582
you lose fat all over. your genes determine how much and from where exactly. exercises wont change that. sorry.

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>>39580489
am i missing a muscle group on my shoulders?

Would it be better overall to do one or two actual dips for three or four sets
Or to do sets of 10 assisted dips for three of four sets?

>>39587791
no. youre just skinny.

>>39587825
do a few of each. unassisted until you cant do more. then some assisted to add volume. you can also do negatives by lifting yourself up with your legs and letting yourself down slowly.

>>39587844
thanks im
>>39587791

Finally tried out sumo deads and I kind of enjoyed it. What are the differences muscle-utilization wise between conventional and sumo? Anything I need to watch in stance or is it just whatever is most comfortable?

>>39587944
more quads and glutes, less hammies compared to conventional dls

sumo dls and rdls are a good sub for squats and deads in people with t-rex bodies (short arms and long legs).

What's the point of eating veggies? aside from fulling you up with no calories, what's the point of them? aren't they a waste?

>>39587452
awesome, thats kinda what i had figured. I dont really want to be great at running, i just dont want to feel like im going to fucking die when i do cardio anymore, plus i find the hardest thing for me in the gym is running out of breath before strength
plus it'll probably help me quit smoking too, hopefully

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>>39580489
hey fitizens i'm a complete noob to martial arts. i'm thinking about getting a punching bag. this one on amazon is 70lbs. out of stock right now but ~$70 USD normally. if i hang it from a beam in my garage can i youtube some good routines to learn good form and stuff? any other costs that come along with it? i'm thinking gloves and those muiy thai foot pads are probably necessary so i don't mess my hands and feet up. can anyone redpill me on this idea. i pretty much know absolutely nothing. thanks bros.

>>39588041
theres some evidence that theyre not really that good for you. low bioavailability of nutrients, putrify in your gut (rather than provide kcals like in cows and rabbits amd gorillas), antioxidants inhibit gains (google vit c and weight training), slightly poisonous, etc.

also intervention studies like the WHEL study show no improvement in cancer recurrence rates

some are tasty, but dont necessarily feel you have to eat them

It's my friend's birthday today and I'm taking him out to a bar after he gets off his shift. I'm on a cut and already ate lunch, only 1000 calories left. He's not off until like 10.

What's the best way to stave off my hunger until then?

>>39588076
dont hang it on a beam in your garage unless you like cracks on your walls all over your house. i speak from experience. get a stand.

gloves, wrist wraps and a heavy bag and stand are enough. wrist wraps are essential. do not skip them.

also, heavy bag work is hard. think interval training not endurance work.

>>39588081
have some cheese or beef jerky. something thats either mostly fat or mostly protein.

Are my knees supposed to hurt if I flex my quads too hard/ long? I just feel a soreness in my knees if I do it for too long or too hard

>>39588081
exercise.

do some push ups and air squats. quick shot of adrenaline which will release som fat kcals from your ass.

if that fails, well its your friends birthday. one day of not sticking perfectly to your diet wont kill you.

>>39588134
they can sometimes. foam roll or massage your quads if your knees still hurt after a few minutes.

>>39587982
Next question. I love RDLs and now want to incorporate sumos, but I feel I should keep conventional in my routine for the sake of tradition and form practice.
What's the best way to use all three? Is there an order I should go in?

>>39587944
More quad and anterior tibialis activation, smaller total range of motion.
Try out whatever stance you find nice.
Somewhere inbetween conventional and full sumo width is good for some people.

>>39587982
No, research has shown glutes and hamstrings activation is similar.

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>>39588076
>>39588093
oh shit good advice bro thanks so much. whats wrong with a strong support beam in my garage? i kinda wanted it high off the ground.

so wrist wraps like the kind people deadlift with?

> interval training
well i do cardio on my own. running and swimming. i wanted a bag to practice punching and kicking and learning my range. like i'm old and i'll prob never get in a fight or anything but i want to practice anyway. you suggest something else besides a heavy bag?

thanks man! good advice. super appreciated.

I'm doing a calisthenics routine at home everyday for six months now, I was a pudgy lanklet with 64kg and 184cm of height. I'm now 70kg and noticeably stronger and more firm. The thing is I want to be look /fit/, not just feel fit. I'm doing exclusively leg raises for abdominal exercises. Are they good for getting sixpacks?
My routine is
>plank for as long as I can hold it (1:30 usually or 2 mins)
>3 series of ten or twenty depending of how I feel of:
>one legged squats
>inclined pushups
>leg raises
>And sporadic pull ups when I find a place with a bar, 2 times a week I think

>>39588154
lots of ways

you could sub straight across and do sumos and rdls instead of squats and deads

you could do sumos and rdls as accessory lifts after squats and deads

you could alternate sumos, rdls, and deads from workout to workout

you could alternate sumos and deads workout to workout and do rdls as accessory work

i usually pick one movement and do it for a couple months as part of a ful body workout, then switch to keep my training feeling fresh

>>39588163
i remember mcgill saying emg readings showing what i said. could you cite?

>>39588184
boxing wrist wraps. google them youll see.

shock goes from bag to beam to the rest of the house, which is connected to the beam. rattles walls and windows with every strike. a stand held down with weigths or sandbags on a concrete slab is best.

>>39588192
probably fine but you might want a full body routine for balanced training and general athleticism.

>>39588154
Keeping a variation from your main lift in can be a good idea, but it's not necessary.

Doing RDLs or SLDLs can be great to train the hip extensors.
You can do them with a wider stance than conventional too, just give different stance widths a try.

SLDLs can be good to do with a medium rep-range, like 5~8 reps, and RDLs can be nice with a higher rep-range, like 8+ reps.

>>39588205
Two very in-depth and interesting studies on the comparison of sumo vs conventional:
https://www.ncbi.nlm.nih.gov/pubmed/11932579/
https://www.ncbi.nlm.nih.gov/pubmed/10912892

>>39588192
Cut a few hundred calories per day (e.g., skip breakfast) and do some cardio. Maybe use a bike for transportation and fun.

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>>39588229
awesome got it. thanks for your advice bro i appreciate it.

thanks!

If I'm not feeling it, should I push my gym day today, to tomorrow, which would be my rest day, and have my rest day today? I've gotta do deadlifts on 5/3/1 and I really ain't feeling it today.

>>39588236
maybe im reading them wrong but those studies seem to show what I said, at least during the concentric part of the lift glute and quad activation (knee and hip extensors) is higher in sumo and hams (knee flexors) are greater in conventional

>>39588279
5/3/1 says go but just do the minimum prescribed when you feel like ass. no acessory work, no amrap on e last set.

>>39588283
The hamstrings act mostly as hip extensors in the deadlift, not knee flexors.

Anyway, yeah, you're reading it wrong.
This is the main conclusion from the EMG study
"Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift"
And it doesn't say that glute activation is higher in sumo, neither does it say that hamstrings activation is greater in conventional.

I can post the table from the study if you want...

>>39580489
how do I dance in the club? seriously, I dont want to sit down like a retard or something, having the qt friends im hanging out with keep asking me to dance and I just refuse

>>39588305
also says that glutes are more active in sumo and hams more active under conventional under knee extension, which only happens in the concentric as theres no double knee bend shit like in the oly lifts, though it is reversed under knee flexion which is the eccentric, which not a lot of people do slowly.

>>39588316
google dance attraction study and practice those moves

As a poorfag, what would be a decent diet? Preferably as monotone as possible(few ingredients, little or no change in daily eating).

>>39588341
No, it doesn't say that.
When they compare knee angle intervals, they've collapsed the data across both deadlift styles.

>>39588366
eggs, lard, beans, rice, spinach

>>39588229
Thank you I will try that.
>>39588258
I already bike 8km a day to university. I wll try doing more rides. II don't know why but I hate running, like big time. I think I have breathing problems or something, I feel really bad after running.

>>39588369
they havent.

i was reading it wrong, but for a different reason. with greater knee flexion (typical in most trainees), sumo is as i said, but with less knee flexion (atypical, which is probably why mcgill saw it differently) its reversed.

so for the same knee rom they would be the same, but they dont typically have the same knee rom as evidenced by the greater quad activation in sumo.

>>39588411
Okay, I'm done with you.

The study literally says
>No significant differences in hip extensor moments have been previously reported between sumo and conventional deadlifts. These data are consistent with our EMG finding, in which there were no significant differences in lateral hamstring, medial hamstring, and gluteus maximus activity between sumo and conventional deadlifts.

It also literally says
>knee angle intervals (collapsed across both belt conditions and both deadlift styles)

Go troll somewhere else.

>>39588483
they collapsed two different data sets into one nonhomogenous data set

do you even statistics enough to know why this is invalid? the hint is in the "nonhomogenous" part

>>39588500
>Go troll somewhere else.

>>39588520
>my study didnt say what i thought and though i wont accept it i cant argue back except to say fuck off

go read and introductory stats textbook and HTFU

>>39588539
>I'm done with you.
>Go troll somewhere else.

>>39588546
>done with you

no counterargument but keeps responding

>>39588205
>>39588236
My question is more that I want to work all three into my deadlift set. Should I do RDLs, then conventional, then sumo? Seems like that's the order I'd be able to do light to heavy.

>>39588366
Peanut butter
Sandwiches
Yogurt
Rice
Chicken
Milk

>>39588998
What does your overall routine look like, how many days a week do you deadlift etc?

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I've never been an athlete or actively trained, but I've been losing weight lately and now I'm looking to get built.

Can I make it? Any insight on my structure/build/genetics or what I should focus on?

I'm 6'4 and 220lbs

Thanks

>>39588998
sure

you can even add in power cleans as a warm up if you want. bit of a death march to do all three heavy, though.

>>39589033
generic noob program like it says in the sticky is fine.

>>39589054
Got it.

Any insight on my structure/build/genetics?

>>39589174
Especially in terms of what would be possible and be a good goal for me

>>39589174
unless you have really short arms and really long legs for your height (and it doesnt look like it), youll be fine.

About a month ago I had unprotected sex with a sloot and since then I've been noticing a smell coming from my penis anytime I open up my underwear to masturbate. I dunno if I'm just being paranoid, but should I be worried if I caught something serious? There's been nothing else but the smell that I noticed.

>>39589206
mild gonnorrhea, probably

see an MD for diagnosis and antibiotics

>>39580489
I keep hitting a 3 rep max on bench press, once i even hit it 3x4, I can't seem to get it to 3x5.

Do I drop the load and go for more reps then go back to the struggling weight?

>>39580489
YUNG LEAN AKA NEAL YUNG
HOP IN THE CLUB AND I LOOK LIKE OBI WAN

>>39589302
not getting stronger: add volume 3x5 -> 4x5
getting weaker: deload and cut volume 3x5 -> 2x5

I've just come to the conclusion that I'm skinny fat. I've never tried to get fit before but I want to. Should I be trying to gain weight or lose it?

>>39589345
if you want some muscle, exercise and eat more

otherwise youre probably fine

>>39589373
So standard weight gain then? Alright I'll start looking up some beginner stuff starting with the sticky

>>39589029
I'm on stronglifts, xAxBxAx, xBxAxBx. I just really like deads.

Is there any reason why I can't restart madcow 5x5 all over again after week 12? I've made awesome progress on it, and it seems like a really good program to stay on for awhile

>>39589395
If you're on stronglifts, I'd recommend just following the program with conventional deadlifts.

When you can't progress on stronglifts anymore, that would be a good time to look for a different program where you could incorporate the deadlift variations better.

>>39589539
If you continue to make progress, go ahead.
Taking a rest week can be a good idea to let tendons and ligaments and shit heal, before starting another cycle.

>>39589539
you could but rippetoe has a progression to a 4x, 5x and 6x a week plans in practical programming.(starr 5x5, which is the same program)

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>>39589558
part of it

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>>39589606
more of it

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What are the vitamins in this pack and more specifically, which one is the boner pill? This is a gnc vitapack I couldnt find by googling

>>39589665
well some of them are frauds and some of them are scams

None of those will do anything for your weiner.

>>39589702
That's a relief, I trust GNC so im sure they do something. I just didnt want to have a medically enduced boner every time I took a pack of these vitamins.

>>39589665

yellow one is almost definitely fish oil. Those tan ovals to the left of the fish oil might be multivitamins. I have no idea about the rest.

>>39588366

Beans, but buy them dry in the bags. You'll get like 3x more for the same price. All you have to do to cook them is soak overnight and then boil for a while until they are as tender as you want. Anything else is just a bonus to add flavor. My personal favorite are black beans, which I think have the best taste by themselves without needing to add spices or other ingredients.

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>>39589665
black one is the boner pill

if any

>>39589718
That's what I was thinking. I think the green capsules are green tea exteacts, maybe the white is caffeine?

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What's so bad about using machines to lift?

>>39589736
Thanks. I have to walk to work early in the morning and I don't want a vitamin boner bugging me

>>39589743

Unlikely, caffeine pills usually come in the chalky tablet form and are much smaller, as opposed to the capsule in the pic you posted.

>>39589744
dont work stabilizer muscles as much, more expensive than even a really nice barbell set.

really they work fine mostly. 7/10 consistently vs 3/10-10/10 depending on skill.

>>39589744
Machines isolate certain large muscles or a group of them but they do nothing to help smaller muscles used to stabalize. You can do more with a free weight than you can with a machine.

>>39589754
Then maybe enzymes or something.

>>39589756
>>39589760

My only goal with lifting is to not be skinnyfat anymore. Would machines be okay for this?

>>39589778
weight is weight

for a workout try body by science or slow burn

a bit of a meme, but not awful

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Noob here doing Reg Parks, is there any reason why I shouldn't just lift every other day? Is that weekly two-day recovery absolutely necessary?

>>39580489
How much fat can you expect to lose while on clen?
Anyone got a cycle to share?

>>39589806
when the weighta get heavier, youll need more rest to recover

the extra day on the weekend will let you run the program longer

>>39589778
If you're working for image sure, but if you want to be able to use your strength reliably, use both.

>>39589812
clen is more for stripping fat off when youre already lean. pretty pointless to use it for a generic cut.

easy enough to google "clen cycle"

Can i get a sixback doing the 5x5 routine on the sticky or will i need to supliment in an additional excersose?
>inb4 eat less

>>39589847
six pack = genetics + generic ab training + low bodyfat

in order from least to most important

>>39589847
Abs are made in the kitcgen, not the gym. Abdominal muscle tend to tighten instead of grow, sorry bud.

>>39589829
I'm like 16% bf, would it work to get down to like 9%?

>>39589861
12% is usually enough to see them

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>>39589856
I weigh 68kg at 6ft and still narely any abbs. I could get skinnier but id be verging into an uncomfortable degree of deiting, is thats whats required. Pic related

>>39589865
See results?

>>39589879
you dont have any muscle to diet down to

google "anorexic teen boy"

thats about what youll look like. ribs and unmuscled arm and leg bones

you look fine the way you are. either start lifting weights or dont cut.

>>39589879
Well god damn main get some meat on you, tighten those abdominals up and then shred some more so you can eat a lot to maintain your bigger body mass ehile still having a low enough bmi to see your abdominals.

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>>39589893

>>39589884
see abs if youve been training some

>>39589907
I see the outline of my abs now, but would clen help me along to get to 12%

>>39589907
What training would you recommend

>>39589922
clen is for getting down to 3-5% from like 8%

its also bad for you

i think youre developing an eating/body image disorder and encourage you to talk to a medical professional

>>39589932
read the sticky and do what it says for noobs

My gym bros want to to do the athleanx AX1 routine. Is it legit?

What does the LP stand for in Greyskull LP?

>>39590208
Linear progression

>>39590095
I know nothing about their programs but the guy on the athleanx youtube videos is super helpful imo.

I feel my something click behind my left shoulder (where I rest the weight) whenever I do squats. anyone know what that's about?

>>39590244
Ya i love his videos.
My gym bros are going to do it no matter what and I dont want to lift alone so i guess im stuck with it.
Can't be that bad though

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I'm doing Strong Lifts and I failed the 4th rep of the 3rd set of OHP
So instead of doing 5x5(25 reps total) I did 5x3(15 reps) plus the 2 sets of 5 reps (10 reps) I had already done to complete the 25 reps total. Did I do good? If not, what I should had done?

Would taking only an estrogen blocker be useful gear or would this only fuck your body up ?

I do walking lunges over 70m with 35lbs. Is that decent? Should I increase the weight and lunge over a smaller distance?

Question: When / how much cardio should I be doing?
Lifts: I've been lifting for a little over a month, SL 5x5, MWF.
Goals: Decrease body fat, increase endurance
Body: 5' 8" 170lbs overweight not sure by how much.

So should I add cardio to my off days? I know I should be letting my muscles rest but I want those cardio benefits.

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What's better for lats, strict full ROM pull-ups or lat pull-downs?

>>39590801
do both senpai. start with lat pulldowns, do a horizontal row and then do your final vertial back exercise (lat pulldown)

>>39590809
start with pullups*

>>39590570
Look into HCG mono-therapy. Some people say that you shouldn't take this during your steroid cycle because it's turning on the testes when they don't want to be turned on: so you're confusing the body. Other people say to do it during cycle so your balls don't shrink so much. You could take an HCG drug even if you don't cycle. I don't see the point of taking on AI if you don't cycle since there's not that much natural test in your body to convert free est into estradiol which causes gyno and cancer.

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What will happen to me if i am overweight and do SS, if i don't eat a deficit or excess. So i just eat my recommended daily amount of calories while doing ss. Will i lose any fat or gain any muscle or will my body stay the same.

Would you have that cheat meal you've been hanging for on a lifting day, cardio day, or rest day?

>76 days into diet
>59 lbs lost
>71,600 calories eaten
>net deficit of 80,400 calories
>80,400 calories equals 22.97 pounds of fat

what went wrong?

>>39591129
>having a cheat meal
>making it
pick one desu

>>39591129
I work junk into my macros if I really want it
I often don't any more

>>39580489
Im lifting for 5 months im doing splits only 3 times a week and im dissatisfied with my gains. I went from empty bar bench to 15 kg per side the same with barbell bent over roll. Would SS help even now to make quicker gains? I would like to bench 25-30 kg per side. Also which exercise is good substitution for deadlift?

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>>39591100
>daily amount of calories
If by that you mean your TDEE then you will stay the same weight while slowly gaining muscle which will replace the fat
lifting is magical, ain't it

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>>39591534
>BARBELL BENT OVER ROLL
fuck my sides are gone

someone draw this pls

>>39580489
When doing the DB glute bridge, should I be feeling a crunching feeling like that of a crunch or a plank in my glute, because so far I don't feel tense in that area even with 20kgs, what is the feeling I should have?

whats that one thing /fit/ keeps saying about loose skin
whenever a fatty says why even lose weight ill have loose skin, /fit/ says something about vitamin C cream if memory serves
because thats me now, i lost 2 stone in a month and i got wrinkles around my thighs when i move them, anyone can recommend what product to use

I've been lifting for 4 months and went from a fat 190 to a much leaner 180 (goal wasn't weight loss, just lifting and eating normal).

when I was 190, I had a massive gut but my chest seemed pretty flat (though I may have just never noticed it). I benched like 60lbs when I started, and now I'm at 135.

however, it seems like I'm fucking getting tits. My chest is getting harder and more well rounded, but at some angles/in some lighting, it seriously looks like I have 2 luscious round breasts. they're hard, so I assume it's from muscle growth.

fucking why. is this just because I can't hate my gut anymore and am finding new flaws? or do I have shit genetics that will make my muscular chest look like a pair of tits? I don't like it regardless and am honestly considering cutting back on chest exercises.

I know about gyno but I never considered that I have it. also, I went from drinking zero milk a day to about one serving (8 ounces) a day

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I've been doing Gslp with accessories 4 days a week alternating A/B with cardio on off days but lately my progress has stalled and I generally feel like shit. Should I just do 3 days with one full rest day?

What's the deal with eca stacks? Is the aspirin needed? How is someone supposed to start a stack? Does it work?

Guys, what happened to fit sticky.com?

>>39592803
Post pic.

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What does /fit/ think of a plant-based, yet techically non-vegan, diet? I've been vegan for a few years for ethical reasons, but lately some thinking has led me to the conclusion that I see no ethical problem with either eating bivalvia that have no central nervous system/brain (and hence can't feel pain) nor with consuming dairy or eggs from animals that are well cared for. So I've started eating a little bit of both, but am still 99% plant based.

It seems like the perfect diet, balancing nutrition and ethics in a way that gets me the benefits of both but the drawbacks of none. Yet I feel that this sort of diet would just get tons of irrational hatred both from vegans (for not being vegan enough) and meat-eaters (for being too vegan)...

I'm getting a knee operation soon. Should I keep doing SS bench and OHP 3x5 as usual with physio leg exercises replacing squats and deadlifts? Should I try single leg squats on my good leg 3x5?

how do i get over that "first day of gym" fear and just go and lift

I felt a crackle noise coming out of the outside of my wrist when doing deadlifts.

Days later I've got this sharp, cold pain every now and then along my pinky, and ring finger.

It happens a couple of dozen times a day, my whole hand loses grip for about 3 seconds. Im really worried about getting it while driving, picking something valuable up etc.

What should I do?

>lift for 8 months
>get small wrist injury
>take 2 weeks off on doctors notice
>return and deload all my lifts to 90%
>barely able to finish my reps on the ohp
>feel fucking fried sweating and almost fainting after deadlifts

How long until my CNS adapts again and I don't have to feel like a total newbie anymore?

Is squatting 3 x 5 twice a week too much on a cut? My goals are basically fat loss and maintaining/building muscle (I'm a near-total beginner).

>>39593319
Your lifting program should be the same regardless of whether you're cutting or bulking. The only difference should be your calorie intake. Just do SS and deload once you stall 3 times in a row and start progressing normally again.

>>39590324
Why did I open that?

>>39593065
Just do it? Seriously, just get off your ass and go to the gym. It's not that hard. Or if you have room for it make a homegym. Shouldn't be more expensive than a grand or two.

>>39593035
Bench is okay, but I'm not sure about how much stress is put on your knee during ohp. You're doing them standing after all. If it hurts too much do normal seated press or z-presses. Do not do unilateral leg exercises while trying to recover. You'll just invoke imbalances and increase your chance for future injuries. Just do hypers instead of deadlifts and ditch legs until you're recovered enough to start doing squats and deadlifts again.

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>>39592818

>>39592805
Depends, are you cutting?
Reduce it to 3 days with 2 full rest days once a week.
Are you bulking?
Eat more.
Are you still too burned out?
Reduce to 3 days with 2 full rest days a week.

>>39592818
Aspirin not needed.

Load on, go hard, contemplate the void, lose a lot of fat.

>>39591450
>eat <1k calories
>59lbs lose in under 3 months
>thinks his TDEE used to be 2k
You're way too fat to only burn 2k a day. This might come as a surprise but fat people have a very high metabolism compared to thin people. According to my calculations your TDEE was probably around 3600-3700.

>>39593561
Where can I get ephedrine? Did you have side effects?

Before/after?

>>39593605
In the bronkaid. Its over the counter at Walgreens, CVS, whatever. You can buy like a box every 2 months or so? Usually rattles out to that exactly.

Side effects are just elevated heart rate. I do a YC stack, then the other 2 doses are EC. The YC gives me unconquerable, violent erections and the stamina of a greek god. (While the anti-depressant I'm on makes it impossible to cum)

Before - 28% BF
After - 19% BF

This is... 8 or 9 months on. Its not a miracle drug or anything, it just curbs appetite. The rest is on you.

Is it healthy do eat like this :

breakfast at 06:30
dinner at 12:00~13:00
gym at 16:30
protein/calorie shake at around 18:00
supper at 21:00

I don't want to get a big stomach

>>39593622
Can I order it online? My local Walgreens doesn't seem to have it

>>39593753
No, you will die.

>>39593853
dosdedt?

>>39593846
No. You have to scan your driver's license and sign some digital consent form.

>>39582169
1 pound of human fat is contains about 3,500 calories of energy
if you don't burn the calories you consume, then ....

Anybody ever felt weaker at a new gym? / can barbells break?

Today I joined a new. Had planned on OHPing 70x5 but could only do 2, then 60kg 3x5.

Then deadlift only got 5 reps at 140 when last time i did 8. My first rep the bar felt like 10kg heavier on one side to the point i checked to see whether i had just been retarded with the plates.

Guy after me had the same thing happen.

I did some dumbell stuff and that felt ok.

The barbell had really worn knurling but does that make it that much harder?

>>39592076
I think you're thinking of vitamin E cream for stretch marks.

>>39586488
>I'm too shy
son, nobody cares what you're doing
they're doing their own stuff

>>39593862
We all die eventually :^)

>>39586686
ha!

In a PPL program, do you do: ABCxABCxABCx... or is it ABCxABCABCxABC...?

How long should i wait between sets for shoulder workout?

I am a gigantic fatty.


I am terribly out of shape and to pile on top of that I have had problems with what doctors called "exercise induced asthma" since I was a kid.

So I am 6' and I weigh 310 lbs and I have lost 20 lbs since I started.


My current plan is to get down to 260 lbs through diet alone. Once I hit that mile stone I will start a couch to 5K program and a yoga routine for mobility. Why I want to lose weight first is to lower the strain on my body when huffing around. The reason for the yoga is I do not physically have the range of motion to exercise. My body is ridiculously stiff. I have tried yoga when I was at my heaviest and all the fat go in the way of getting into the most common poses.


Once I get down to 230 I plan on joining a gym and start strength training. From there I will work my way down to 15% body fat. I am planning that during the time it takes me to drop from 260-230 I will be healthy enough to actually exercise. I will get my body used to moving enough that I don't think I will have problems with asthma as much. As I have gotten bigger it gets easier to trigger problems.

Im thinking this will take around 3 years to get my final goal weight. Getting down to 230 shouldn't take too long. Probably I could lose that in this next year if i don't have relapses. Getting the final amount off is what i think will take the longest.
Am I being dumb here or does this sound like a reasonable plan?

>>39580489
So ive been doing 5x5 for a month and my lifts are pretty nice since i have a slight background with calisthenics. But almost every time i do deadlifts, the next day at work(i lift medium weight boxes and stand for pretty much 11h) i have a really tense lower back. Like right above the belt line. Its a pretty bony area. Its not like a pain but a stiffness. And sometimes i get really stiff. Almost like a cramp so i have to stretch or sit down. Squatting deep or touching toes with acurved back helps it. I was wondering what could be the source of this and should i be worried. Im afraid that i might be overdoing it. I can post my lift weights if needed. But keep in mind that my form is pretty good. I keep my back neutral and always keep the weight at something i can actually manage.

>>39594268
Plz

Is it detrimental if I do HIIT to burn calories instead of simply consuming less calories?

>>39586165
FitNotes on Android. Not sure on iPhone.
FitNotes is great, it has a huge database of exercises, and allows you to add custom exercises. The biggest benefits it has though, are that it tracks volume automatically and weight (if you enter it in regularly, obviously) along with actual max lifts and estimated 1RM lifts. It's excellent for bodybuilding, because it allows you to compare weight, maxes and volume easily over time without having to stick it all in a spreadsheet manually.
Faggots like >>39586199 say shit like that because they've never used an app or don't actually train seriously enough to understand how important keeping track of progress is.

im working 12h shifts with lots of computer work. my back posture works, but my neck is getting absolutely blasted lately. any suggestions?

>>39580489
is a foam roller worth it?

Did a lot of walking today, and am starting to run into an odd problem. Am former fatty no skinnyfast, having an issue where walking for long periods of time really grinds against my hip bones and hurts a ton. If I try to fasting my belt so that it's above my hips, they just grind against my hips. Belt below my hips just means pants are falling down. What do?

>>39594248
No, it's a reasonable plan. Don't overdo it with running if you have "exercise induced asthma". Although I suspect that you have problems when running with breathing simply because you are fat.

Losing weight is like a magical wand for health problems when you are fat.

>>39594953
To add onto his question... What are the benefits / use of a foam roller?

How do I eat oats?

Sorry, but in my country it has always been FAR from traditional meal.

I'm mainly cutting tho.

question, i recently switched from an hypertrophy routine to a strenght one, so to bring down my reps im gradualy increasing the weight, i used to do for example, bench press 70kg for 10 reps, so i started increasing it and i saw that i could get to 80kg for 6 reps.

to do this i asked one of the trainers in the gym to spot me just in case that the weight was too much for me.

After all that the guy told me that if i wanted to grow that i shouldnt always do high weight that i should add sets of a lot of reps with very little weight like 20kg.

what do you think? was he memeing me? does this work?

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At what body fat percentage does libido peak for men?

Also, how can I convince my gym bro to make out with me? We're both straight and best friends. What would convince you?

what exactly is volume? what is the difference between volume and amount of reps? is volume repsxweight? like 50reps of 1 kg is the same volume as 1 rep of 50kg?

>>39594953
Get a can of tennis balls for $1

i have learned how to order things recently but i havent done weightlifting since summer. And to be honest i dont see why i should do it as a hobby anymore
should i order some test and try out how roids feel?

>>39594870
HIIT also helps with bodybuilding (metabolism etc)

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Has anyone else here recovered from anorexia whilst at the same time gaining muscle? Pic is me 4 months ago at 5'11, 102lbs. I've gained like 17-20lbs since then and started going to the gym but I've only gained 2lbs in the month since I started going. I also keep sinking into binge eating, I've eaten 5000 calories for the last 4 days (per day). For example this morning I had a huge bowl of cornflakes with Dates, I smashed the dates into the cereal and laughed shouting 'I'M USED TO CRUMBY DATES!' as I ate

I've tried several things to motivate myself to lift and gain muscle. For example sellotaping a picture of a gravestone to the leg press machine so I can tell myself I am pushing the grave away but it isn't working. I feel no stronger and am stalling.

What are good exercises for me? The sticky is a useless reference point for me at this stage.

a trainer in my gym told me to deload from a 80kg6reps bench press to a 20kg20reps one from time to time

>>39595042
volume is reps*sets*weight above 80% of 1rm

>>39585209
almonds
egg yolks

>>39595374
what is a good way to find out my 1rep max? do i have to dedicate a full day to that?

>>39595294
>>39595019
could you answer me this please?

do you ever have to take a break when cutting? I'm trying to get down to around 160 (currently 180) and is it really gonna take 20 weeks? Do I need to pause in-between those 4 months or will I be fine?

>>39595604
go for 2lb per week dont be a faggot just do it

>>39595668
I already know that shit leads to crashing, I'm not doing a 1200 calorie diet. Shit's not healthy.

What is the right amount of almonds to snack on if you're trying to lose weight?

>>39595761
the amount that fits your calorie limits

>>39595682
>Shit's not healthy
its healthy with correct nutrients. it leads to crashing if you dont have force of will

>>39595761
if youre a person who casually snacks on almonds (a high calorie food) then your only hjope to lose weight is to count calories, EVERY SINGLE LAST ONE OF EM

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H E L P
E
L
P

I forgot it was Sunday today. I need to fill up the calories. How do I bake a simple bread with only flour, water and salt. Any experience? I have yeast, but I do not want to use it.

>>39595786
I'll be losing more muscle than fat on a 1200 calorie diet, not to mention be hungry as fuck and not be able to get enough protein in.

It's far easier to do a normal deficit and just deal with the wait.

I've done the 1200 calorie route for 2 months before and it didn't fucking work. Weight loss bottomed out and my body just stopped progressing one way or the other and I was tired as shit the whole time.

How does nofap mix with an EC stack?

>>39595823
>I'll be losing more muscle than fat on a 1200 calorie diet, not to mention be hungry as fuck and not be able to get enough protein in
haha, how hilarious, you think you kn ow something about anything

now listen here little boy, im about to do you a favour of educating you: get ready cause here it comes and its really a real act of kindnes of me to do anything but ignoring you:
Each lb of fat can give off 31 calories a day. Your maximum deficit you can run from fat is thus 31 * BF% * bodyWeightInLbs.

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

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

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

>>39595971
Did you miss the part when I already tried this? I really don't give a shit what that study says when I tried a 1200 calorie diet for 2 months and literally didn't lose weight during that time.

I know you're going to call bullshit because it's my own testimony, but I'm not wasting my time on another crash diet that made me miserable and netted no results.

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>>39596266
it doesnt matter how much insults you throw at others
it doesnt matter how much you believe in other things
if you dont consume less calories than you burn you're not gonna lose weight