No QTDDTOT? There is one now. I’m a beginner on a linear progression

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I'm cutting, currently at 82kg, pic related was my lunch, units are grams, the circular diagram is the kcal distribution. I don't understand how I could possibly get over 200g of protein a day if I can't get more than 70 in a meal, and I eat until I'm full.

When you log your lifts on symmetric strength, do you put in all the lifts you do or just the ones you did that day?

>>39660800
Since i record my whole progress i usually log all my lifts, the most recent result.

>>39660786
Protein powder/shake
It's the best supplement to make up for protein while cutting.

>>39660786

I think 200 g are a bit too much. I'd take around 180 or 190 max.
Have more smaller meals, like 4-5 per day. If you eat like 50 g o proteins on the bigger meals (lunch and dinner) and a bit less on the smaller ones (20-30 g) you should be fine.

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>>39660849
I got the 200g figure from pic, I usually only eat soup at dinner so breakfast and lunch are the only meals I'm getting considerable amounts of protein. I think I might have to consider what >>39660828 said and take a look at protein supplements.

I'm tall and my gym's ceiling is not very high. If i put a large plate on the bar when OHPing I smack into the ceiling.

I've been doing seated dumbell ohps instead. Is this reasonable?

>>39660956
You dont use your core as much when doing them seated but if it can't be helped it is reasonable.

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diet, supplements and mainly the routine youd recommend for getting this body? he posts a lot of videos doing pull ups and thats it really

What else should I be taking with my EC stack?

To boost health and/or help the weight loss.

>>39661200
>Only chest exercises
>Don't eat
>Only baby weight forever
>Only touch a barbell if it's on a bench, everything else is cables and dumbbells for 2 hours
>Barely lift in general

Is there a weight one can weight were have lots of muscle and little bodyfat stops being healthy for the body? I know there's BMI, but I've heard that only really applies to fat.

If so what is it (at 5'9 if it helps)?

I'm 5'11''. My shoulders are 22'' wide and have a circumference of 50''. How big do they need to be for me to have a decent silhouette? My hips are 15'' wide, 42'' circumference (bubble butt even at lmao 3plt squat,) if that's relevant.

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bf℅?

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What should be looking for when purchasing a bench for weightlifting? I'm having trouble looking for one, most have this bar under the bench that holds the bench that worries me since my used bench doesn't have that at all.

>>39661367
~14%

What the fuck is up with your shoulders? It looks like you shrugged and then photoshopped out your traps.

>>39660713
You're 5'11 and 76kg. You're not eating enough.

I'm your height and when I was a beginner i stalled at exactly 76kg too. It's just too light a bodyweight to get higher numbers from.

>>39661388
kek

>>39661369
Look at the specs and get one that can take high poundages. If it's 250kg rated or something that means it will take a 100kg man benching 150kg without breaking.

>>39661388
Kek it might be the angle.

>>39661349
You're not going to reach that without gear. You can hit the bodyfat but you're not going to do that without starving yourself.

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I've been lifting for about 6 months, and I've been thinking about switching from Starting Strength to the Texas Method. Should I still try to cash in on my noob gains or should I switch to the Texas Method? Also can you incorporate hypertrophy into the Texas Method and if so how? For reference my lifts are:
Squat: 3X5: 275
Bench: 3X5: 205
Deadlift: 3x5: 315
OHP: 140

I quit lifting 7 months ago after a year and half. Atm I dont have acces to a gym for the next 3 months. Back 2 weeks in. Only have a Bb, DB's and a bench. I made a decent routine that hits every bodypart well. A push/pull routine. But got 3 questions.
1. I dont know ant excercise that hits my lats well, I train them indirectly but at this rate in 3 months they will be lagging seriously. Also dont have any spot for pullups.
2. How long till I'm back at my former strength? I used to do 5x5 2plate bench, 5x5 2,5plate squat and 1x5 3plate dl. Now it's 1plate/1,2plate and 2plate. I'm still decently strong but it still sucks.
3. I dont have a squat rack so for safety reasons I replaced it with goblet squats and walking lunges. Will my legs start to lagg with only these excercises or do you know any other good complementary excercises?

best place to get weight plates? does it matter if they are use sand or not?

>>39661443
Meant 1X5 on deadlift and 3X5 on OHP

>>39661460
Rows for #1

>>39661369
what's your problem with that? It seems to be adjustable and you can do incline BP in it. So.. No reason to worry, I'd say.

I would suggest getting a half rack or a full-blown power rack if you have the place for it though. It's not that expensive

>>39661443
Those numbers are meaningless without your bodyweight.

>>39661556
>>39661556
I'm 180 lbs

>>39661583
your bench is way too low,

>>39661524
I do them, will that be enough? I try to focus activating my lats doing them, especially when doing DB rows.

>>39661415
>You're not going to reach that without gear.
Well I don't actually want to reach or surpass it, since it stops being healthy there. I'm also too much of a retard to know if gear means weights/machines or roiding it.

And any possible concrete number, given my height? 180/190/210/In between?

>>39661443
Yh you can definatly switch to texas method.

>tfw realized my bench has been slowly slumping over , now I can't properly place my bar back in the rack .

What can I do about this anons?What should I put under my bench so that it lifts it back up to the proper position without breaking ? I'll post a pic in a sec

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>>39661627
Pic related

What is a good program to do after SL 5x5 if my main goal is powerlifting?
I can't do power cleans at my gym

>>39660713
Lads, I had a shitty week with bad diet and had to basically skip all training. My deadlift today sucked balls (I basically went from 132.5kgx6 to barely making 132.5kgx2). What's better -- deload or try the same weight next time? I think I'll be able to be more consistent with my diet now.

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Some hip, glute and back stretches please?

Thanks in advance to any anon that replis.

HOW DO IMPROVE MY DIDDLYLIFT?

I'm a newfag, been in the gym for 2 months or so and I've been stuck at 5x85kg deadlift for the past two deadlift days. I'm even able to squat more than it at this point.

>if you breathe out while pushing, your heart has a chance to lift with you

someone told me this while spotting me on bench, any truth to it?

Is it bad to work out every day when you are first starting? I'm on day four of bodyweight training/lifting ransom shit in my house going from a 142 lb skeleton to already having noob gains. I have been eating 4000 calories a day, and I feel like I have the energy to keep tearing shit up on day 5.

Should i kill myself?
>lift for 6 months
>lifts are pure shit
5x5 max:
bp: 67.5kg (77.5 max)
squat: 65kg (80 max)
barbell rows: 80kg
dl: 100 x1
ohp: 35kg 5x5
Just started doing squats, dl and ohp last month so thats why they are so shit.
Havent exercised at all before is started lifting..
according to fit i should be able to reach 1/2/3/4 with ease in 6 months.
THIS IS WHAT I GET FOR FOLLOWING A BROSPLIT AND NOT TRAINING LEGS.
im 196 cm tall if that means anything.. and i had a leg injury 5 years ago.

>>39661792
>your heart has a chance to lift with you
That doesn't even make any fucking sense. Stop listening to retards who spot you.

>>39661803
You should should fuck off retard. This thread is for questions, not help me feel better about myself.

>>39661795
I am 6'3 so that is why I was a skeleton btw. Bmi in 2nd percentile lol.

>>39661792
No. But you have a chance of losing tension and hurting yourself, not nearly as likely on bench as squats/diddly/press, but still not recommendable.

>>39661819
fuck you.. just fuck you... the 1/2/3/4 in 6 months meme only works for manlets.. FUCK YOU MANLET

>>39661611
Gear is steroids, YOU can't physically reach a point as a natty where you're so muscular and have so little body fat that your putting yourself in danger. You can't get fucking close to it. At best you can lift for a few years and then starve yourself to a point where you have a low body fat, but you're muscles will waste away along with everything else.

You're like some dude that just started running asking at what speed will his legs be in danger of snapping off.

Here is an answer to your stupid fucking question, 225 lbs body weight at 4% body fat is the exact point where it becomes unhealthy at your height, the exact scientific, doctor approved, FDA label warning point.

>>39661811
>>39661824
ok, I typically hold my breath on those lifts while doing the push/pull, and exhale at the top, does that matter?

>>39661850
Go find another board to act like a fucking retard on you millennial piece of shit.

>>39661736
really all i use is a foam roller.
it can be applied to all the mentioned areas.
little story:
>used to have back pain after squat and deadlift
>start foam rolling back
>pain went away
its really good

>>39661863
That's fine, just keep doing that if it works. Holding your breath generally allows you to keep everything tight. Retards to making an exaggerated exhale on the second part of a lift are generally lifting baby weights.

So I used to lift heavy when I was in school

270lbs
DL 625 3rep
Parallel squat 525 5rep
Bench 270 inconsistent (problem)

Getting back into it I am seeing massive gains in legs and my form there is better than ever. If I could hit the bench like the squat I would be set. My problem is I cannot ever get that same feeling by benching. It is incredibly hard for me to build up my pecs.

Is there anything I can do? I have tried all different posture tips yet still I cannot consistently fire my upoer body. Cables, machines, etc all fail to hit anywhere inside of shoulders.

I am desperate as I am quickly becoming asymmetrical, though my bench is better now than it used to be (245 5rep and I weigh 220 now

>>39661941
If you're not good at benching, bench more.

>>39661883
With that attitude I would focus solely on bicep curls and calf raises

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Ive read the sticky, how in the fuck do I consume 250 grams of protein a day. While keeping calories low

>>39661947
>>>39661941 (You)
>If you're not good at benching, bench more.
I will continue to bench. I was taught to pinch shoulder blades together, raise small of back slightly off bench, and use a narrow grip (I go wider now). Even so I only ever feel the bench in my shoulders/arms which are already much stronger than my pecs. Feels like my body naturally picks up the slack with my arms

Thanks

>>39661955
Protien shakes

>>39661955

chicken breast + whey

Also,

>posting gross fat cows

Why anon why?

>>39661803
lol you made no gains on a brosplit? you fucked up in every kind of way senpai

>>39661675
bros, a tip?

>>39661955
>how in the fuck do I consume 250 grams of protein a day
You don't, those are roidhead dosages. Weight? BF%? Gender? Programme?

First day in the gym today. Finally joined after 2 years of holding off.
>Did chest press at 30 kg, Around 20xreps.
>Some leg exercises because I've got shins.
>Seated leg press
>Squat was harder than I thought so just did with the (20kg?) bar. Need to sort the balance out.
>Did some curls with the with a 12kg bar,
>No cardio.
It was a free day pass, no induction was given so had to play around with all the pros.
I've read the sticky but any tips for newbies?

>>39662020
To give a complete answer someone would have to see your training log.

Deloading by 10% would probably be your best bet.

>>39662055
>I've read the sticky but any tips for newbies?
Yeah, do what the sticky says.

>>39661967
Using a narrow grip puts more of the load on your triceps which would explain your chest woes. Going wider is the correct solution, just don't go so wide you become one of those retards with a 6 inch ROM.

How do you best care for you skin? Any good supplements to fight occasional adult acne?

>>39662099
Go see a fucking dermatologist retard. How the fuck do you expect someone to give you a solution to a problem that has so many factors involved?

Lately my right bicep has been sore after curls. It's slightly larger (45cm vs 43cm on the left) despite being weaker (able to get 8-9 reps in for every ten with my left.) Does the larger size imply more than transient inflammation?

>>39662117
>Does the larger size imply more than transient inflammation
Does it fucking go back to the same size if you stop curling like a retard?

>>39661390
I'm eating 2600-2700 kcal per day and my weight is going up fine (around 0.5 kg per week). I'm failing a lot tho.

I've been bulking for THREE STRAIGHT YEARS and have developed an unhealthy dependence on food.

I can't cut. I can't do it lol. I simply just can't bring myself to do it.

It's too slow. I want quick results and I don't want to get weaker.

What's better: Keto or PSMF?

How do I do them properly?

>>39662127
>never skipped a day at the gym
>ate 3600 kcal per day for 6 months
>still only 176 bench max rep
thats what i get for being 6'5 i guess..
atleast my barbell row is 176 5x5

>>39662081
I meant anything extra. Any best practices or anything.

>>39662123
Don't know never measured before i noticed this. Don't curls much: 3X12, twice a week + some reverse curls occasionally.

Are kettlebells just a meme?

>>39662136

PMSF is goat, keto is a meme for idiots that want an excuse to eat butter and heaploads of salt and bacon and will always be fatties

>>39662145
>Any best practices or anything.
Of course, you could write a book on various tips and tricks. But don't worry about the little stuff, just get started and ask once you come to a conundrum. Everything you need to know to get started is in the sticky. Read the occasional book and statistic if you want to be a nerd.

>>39662150
Stop curling for a week, see if they go back to the same size. Also are you right handed? Because if you're some how confused how your dominate hand/arm is bigger than the other, you should KYS.

This might sound really stupid. So far, after every workout, I've been doing a comprehensive stretch program. I get pretty into my stretches and go further and further every week. However, I've read that studies on muscle warm-up and repair from stretching are inconclusive at best, and negative at worst. Just with common sense, how does it make any sense to be laying flat with my biceps behind me stretched out to like 3 feet length when I've only got a 2 foot long arm? Wouldn't this sacrifice strength and tight, explosive power, or just make your muscles floppy in general lol?

>>39662196
>Wouldn't this sacrifice strength and tight, explosive power, or just make your muscles floppy in general lol?

Yeah dude, your muscles are like a rubber band. I've actually spent more of my life with my arms tightly pulled against my body to keep from using up all my chances to extend them before they wear out.

>This might sound really stupid.
It doesn't, but you do.

Ever since i got a gf i am way weaken than before
What can be the reason for this
Only thing that changed is that i cum twice a day pretty much everyday

>>39662173
Left handed - and it's not that the right is bigger, its that it is noticeably weaker and yet bigger. but yeah, probably should take a rest from curling before getting overly concerned.

>>39662228
You need to eat your semen after ejaculating, truly this can be the only reason why you're are getting weaker. I can completely validate this based on the literally zero information you gave. I mean honestly dude, I noticed I started getting weaker once and the only thing that changed is I started taking a different route to work. Went back to the old one and gains came right back.

>>39661861
Cheers m8.

>>39662196
Static stretches are detrimental before working out.

You do dynamic ones before and static ones after training. Not mandatory tough, doing your warmup sets is often enough of a stretch.

I am stalling with benching at 57,5 kg.
Deloaded several times and I keep stalling.

Any tips?

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FOOD QUESTION

I buy 93/7 beef. I brown it, I drain it. I don't rinse it or blot it any of that shit. Package says 680 calories per 16 ounces. Since I drain the fat/water that comes out of it, shouldn't I expect the calories to be a lot less?

>>39662259
eat more
review form
eat more

>>39662259
FFS, you know that people need to know your stats, programme and nutrition to give an answer.

>>39662276
Not that much, some fat is still going to stay in the meat (unless you put it in a fucking centrifuge) and lean beef doesn't have that much fat anyways.

Doing lateral raises, front raises, and cable flies (pivoting by keeping my elbow at my hips) when should I stop increasing volume? I'm mainly doing this for prehab.

Same for leg curls, when should I stop increasing the volume?

Lifting beginner here.

I started lifting around 3-4 weeks ago and I'm having severe trouble with my squat. My knees are starting to hurt while doing the movement. It's a sharp kind of pain.

My current best is 3x5 reps of 60 kg / 132 pounds (including bar).

What should I do? Just push my ego aside and lower the weight to 50 kg or even lower?

>>39662324
oh shit i didn't even think about doing the math. even if it was 10 percent it would only be 68 calories. im an idiot. thanks breh

>>39662324
>FFS, you know that people need to know your stats, programme and nutrition to give an answer.

I eat a lot of carbs and I always eat around 80 grams a hour before I go lifting.

My program is like this:

AxAxAxx

Bench 3x5 (57,5 kg)
Barbell row 3x5 (42,5 kg)
OHP 3x5 (42,5 kg)
hammer curls 3x8 (12 kg)
Planks 3xF

didn't get an answer last thread.

I'm not getting enough protein from my food. I'm losing weight and my daily goal is 140g. I usually only get 80-90g through food and another 45g from powder.

How do I get more protein naturally? Any good snacks that won't send me over my macro limits?

>>39662418
no fat greek yogurt is your best shot for snacks i think

Can you guys show/link me a good example of a 4days/week workout program (PPL or UL or something like that). I'd like to know how many lifts should I have per day and how much weight should you add while progressing. Also when to add weight. Sorry if my question is stupid I've only known linear progression till now.

>>39662636
PPL is 6 days per week. A decent U/L is PHAT, google it.

>>39662385
Your programme is shit. You're not a special snowflake, google SS, SL, Greyskull LP or RP5X5.

>>39662418
Tuna in a can

I've been doing stronglifts for a month now seeing babby gains and stuff, but I'm curious, what's a good routine after stronglifts? I heard good things about PPL, Would it be a bad idea to switch right now to a routine like PPL?

>>39662418
You aren't going to get a lot of protein from "snacks" unless you consider protein powder, chicken breast or eggs snacks.

>>39662418
>140g. I usually only get 80-90g through food and another 45g from powder.
>85+45=130g
you're just 10g off,ffs, just eat a mouthful of meat more or heap your scoops.

>>39662154
kettlebells are great if you've already reached your goals. It's fun to do for "conditioning", but you won't progress as easily on them as with barbells.

>>39662385
Good god, kill yourself with routine you fucking mongoloid.

>>39662775
It's best to switch only when you have a good reason to, but it won't hurt you to do something you enjoy more

>>39662902
Which would I see more gains with? I know I'll have to switch off of stronglifts in 2 months anyways when the program is complete

>>39662775
PPL is usually a late intermediate/advanced routine. You can adapt it for less advanced lifters but that kinda misses the point. I'd recommend PHUL ot TM after SL. One month is way too early to switch, but I guess you weren't saying that.

The girlfriend wants suggestions for getting a 'toned' belly. Currently has a tiny bit of belly fat.

What exercises should I suggest? And would these impact her soft thicc ass?? Kinda fond of that.

Do I have enough volume in my workouts?

-4 Day Push Pull Split
-As many sets as it takes to hit 24 reps, with max reps per set being 8. If you can hit at least 2 sets of 8, increase weight.

Push
---------
-OHP
-Squat
-Weighted Ring Dips
-Abs

Pull
------
-Weighted pullups/chins
-Deadlift (1x5 on first pull day, 3x8 Romanians on second pull day)
-Barbell Row
-Abs

>>39662986
Yes

Any reason you're not benching tho? Or do you alternate it with ohp

>>39662971
Looking into PHUL just now, thanks for the suggestion it looks like a good routine. You're probably right about switching too early. I'm still seeing linear gains on it, I just sometimes wonder if id be better on a routine with more upper body exercises. I see my lower body getting larger but my upper body lacking. But I'm not stalling that's the thing. Maybe just gice it another month on stronglifts?

>>39662955
There's no right answer, but once you've gained enough muscle you typically need more volume to continue making progress, meaning you'll need more rest, meaning you can't do full body 3x/wk and switch to something like PPL. Personally I do PPL 3x/wk because it works best with my schedule, and having the week between doing the same lifts again lets me make progress easier than doing it again later in the week.
Pretty much if you follow a program, and do everything properly, it doesn't really matter what you do unless you're doing something silly.

>>39662981
"toned" means there isn't much fat, which you can clearly see with skinny girls that don't even lift. Having more muscle overall contributes to burning fat, and stomach vacuums help pull the stomach in a bit more to make it flatter, but there is no way to specifically remove fat from one area.

>>39662986
You definitely get enough volume with that rep scheme 4x/wk, just keep in mind you don't want to hurt yourself to get the last few reps in.

>>39663051
If you're still making progress there's no problem. Once you get out of SL you should have a good strength base, you'll continue doing squats and such, but you'll be able to add upper body volume which will catch you up.

>>39663051
>I just sometimes wonder if id be better on a routine with more upper body exercises.
No offense, but you're a dyel, of course your upper body is lacking. The worst thing you can do is hop routines constantly.

If you fell like it: Add some curls, triceps extensions, lateral raises and flyes after your main workout: 2 on A day and 2 on B day, no more than 2 sets per exercise, superset them and you're done with it in 5-10 minutes- shouldn't affect recovery.

But you gotta realize that getting big takes time, 1 month is nothing, 6 months will give you just a hint of muscle - if you don't fuck it up by constantly changing stuff instead of putting your head down and doing the work.

What does 1/2/3/4 mean?

>>39663163
In what context, reps?

>>39663177
New to /fit/ and I see it all the time, no idea what it means in general

>>39663163
1x bodyweight OHP
2x bench
3x squat
4x deadlift

>>39663163
>>39663186
>>39663187
ohh that
I'm pretty sure it's plates though?

>>39663204
Yeah, dont know why i put bodyweight.

Unless deadlifting 800lbs is the norm

>>39663204
Usually it's 1.5/2/3/4 though
Which is what your lifts should be to be considered "pretty good" by /fit/ standards, or really good by normal people standards

>>39663218
yeah exactly lol

>>39663163
It refers to numbers of plates (the 45lbs/20kg variety, it's not the same but close enough) loaded on each side of a 20kg barbell when doing the four main compound exercises.

1plt (135lbs/60kg) Overhead Press
2plt (225lbs/100kg) Bench Press
3plt (315lbs/140kg) Squat
4plt (405lbs/180kg) Deadlift

Once you can manage those lifts you've hit 1/2/3/4. Usually, for the average guy, that is the point at which you've exhausted your linear gains and can consider yourself reasonably strong - it's considered the first notable milestone in a novice lifters development.

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I'm taking a skelly friend to the gym tonight, second time going together and first time he'll be doing OHP. He's hella weak (benching just the bar) so if he can't OHP the bar (likely imo) can he do dumbbell shoulder press? I don't wanna embarrass him, he feels awkward enough at the gym already.

Since i've made a thread on 3 boards and no ones replied

In the process of becoming millitary firefighter

Tips and ideas on fitness for millitary life?

And how hard would you say level 9.1 on the bleep test is?

>>39663245
I never thought about it, but is this usually for one rep or 5?

>>39663262
You could use those lighter bar things like 30lbs, it would be easier for him to control

>>39663265
Lots of cardio and full body stuff, 9.1 is around the level of someone who runs semi-regularly or has decent cardio (if it's the same test I did)

>>39663231
>Usually it's 1.5/2/3/4 though
It really depends on proportions. For me 1.1/2/3/3.75 is more natural.

>pretty good" by /fit/ standards or really good by normal people standards
It's excellent by normie standards and barely enough to be allowed to draw breath by /fit/ standards.

I can't do front squats without lending forward. Today i placed ny feet very far apart, slightly more that shoulders and i could do ok squats.

Is it ok to have such wide stance for front squats or are there any injury risk?

>>39663296
Fair enough, I thought it was just general. I got 1.5 plate OHP way before 2 plate bench

>>39663284
anon i would blow you just for being the first to reply

what kind of level fitness on a rowing machine would you say is equivalent to level 9.1 on the bleep?
Rowing machine is by far my favorite cardio (dat der back gains)

>>39663262
>imgsrc
the top-tier russian amateur porn isn't worth going on a site where people regularly post some questionable stuff.

To answer your question, a couple options:
1. Use a 35lbs/15kg womens bar (it lacks the knurling in the center,)
2. DB press,
3. Use a fixed bar.

>>39663284
>I never thought about it, but is this usually for one rep or 5?
If not specified, then usually it means for one rep. If you can do it for 3X5 or 5X5 or something similar - then your 1RM is usually halfway between 1/2/3/4 and 2/3/4/5, so you're halfway on your journey from serf to free citizen.

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Anybody here get gyno surgey? How was the recovery (time off from work/lifting, loose skin and scarring) and how much did it cost you? Is it worth it? I fucking cant sleep at night thinking about my fucking mantits, its driving me insane. Ontario btw, any canucks that can help would be appreciated.

instead of ss, i started lifting doing a bro split, its been a few months and little gains

i know i fucked it up, but what do now, should i start ss?

>>39663382
yes. should have heeded the adhesive.

>>39663345
waw thanks anon

I have no idea, I don't have experience with rowing machines. I was just making a guess based on seeing other people do it. When I did it, I got 8ish - my cardio was swimming 3x/wk and I did not run.

>>39663381
How bad is it, how old are you?

>>39663382
Your problem is probably too much rest if you're doing each exercise once per week, not enough compound exercises, and not enough food. Follow a real beginner program and pay attention to what you eat.

>>39663382
Yes

I personally think gslp is better tho

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Why does Starting Strength suggest that users only do one set of deadlifts?

Also could deadlifts be swapped for T-bar rows?

>>39663393
>>39663409
>>39663433
i've been eating in deficit actually and ive lost 17lbs and still gained a little bit of muscle
i still wanna lose 6lbs of fat, so i'll still eat in deficit, but will change to ss

>>39663499
If you do 3 sets of squats you won't want to do more than one set of deadlifts. Also no, they're very much different

>>39663499
Because the squat is supposed to drive progress on deadlifts with SS and Rippetoe thinks of deadlifts as simply too exhausting to do with much volume for beginners. I agree partially; but a back-off set or two is a good idea, in my opinion. In general, SS has a couple of kinks that GSLP takes care of nicely, but both are very decent programmes at the end of the day.

>could deadlifts be swapped for T-bar rows?
No.

I've had a slight headache all day and am now noticing in the past hour or so some muscle aches.
Should I rest tomorrow in case I'm ill, or just see how I feel?

I don't feel any soreness in my forearms when I deadlift. Just my core. Is that normal?

Where do you weigh yourself naked or do you just subtract 3 pounds for sweatpants shirt briefs socks like I do

>>39663582
I've not looked into gslp. Is it worth swapping to it? I'm only just starting out, been going to the gym for a couple of months but starting to take it seriously tonight. Been on SS for a couple of weeks.

>>39663584
You may be very dehydrated?

>>39663596
Make sure your form is good, that means your grip strength is good enough for now though. Also no, just weigh yourself in your underwear or shorts but it doesn't really matter.

>>39663618
I drink plenty so I doubt it's dehydration

>>39663654
Yea if you're not up for it then just rest, missing one lousy day won't hurt you

>>39663597
The differences are not that great, GSLP is SS with accesories and AMRAP sets minus cleans.

The book says to add accessories to SS, anyway. AMRAP sets can distract a newbie and make him overreach. Leaving out cleans is not a bad idea if just want to look good and don't care about athleticism.

But remember: consistency is key, the difference is not great enough to justify starting you on a routine hopping habit. I'd stick with SS for a bit longer.

>>39663654
What colour is your urine? Probably nothing, but if it is brown you might wanna go see a doctor.

>>39663689
>>39663654

"tea colour" is an indicator of https://en.wikipedia.org/wiki/Rhabdomyolysis

I switched to reddit ppl after 3 months of grey skull my lifts are

150 lbs on bench
225 on dead lift
50 lbs on ohp I just started because before I had shoulder problems
245 squat

can I stay on ppl and have one week of hypotroghy and one week of strength, my lifts are still increasing and I really enjoy PPL. Should I just switch back? please reply

>>39663733
If your lifts are still increasing then there's no need to change programs. A hypertrophy/strength P/P workout is more an intermediate-advanced thing you probably shouldn't worry about for now

>>39663231
>Usually it's 1.5/2/3/4 though
No it's not retard. Each one of those represents a milestone. You are not supposed to have that be your 1 rep or 5 rep maxes, all at the same time. Do you know how disproportionate a 3 pl8 squat and 4 pl8 deadlift is?

>>39663763
>Do you know how disproportionate a 3 pl8 squat and 4 pl8 deadlift is?
>t. lanklet.

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>>39663763
The whole point of the milestones is that they're roughly equivalent, but okay

>>39663677
Ok thanks. If later I wanted to leave out cleans would I just deadlift every day instead of every second? What do deads give me that cleans don't and vice versa?

>>39663801
What's the pic? Looks interesting

>>39663822
http://www.strengthstandards.co

>>39660713
>Btw I’m 5’11 and 76 kg

You need to be about 20 lbs heavier. Eat more. This is why you're failing at relatively low weights.

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What are good exercices to develop my finger and grip strength ? Are these enough ?

>>39663756
fuck I been doing ppl for 2 weeks now, went yesterday . what would be good day to switch back to grey skull lp

>>39663888
static holds while dead lifting but make sure not to curl the bar at the top. And famer walks are the best.

>>39663894
It doesn't matter, just pick a good program and stick to it so you get into the routine

>>39663888
they're better than nothing, but not great.
>reverse curls.
>wrist curls.
>finger curls.
>forearm roller, you can make one with a stick, a nail and some rope.
>dead hangs
>sand-bowl work
>manual labour.
>farmers walks.

>>39663904
>make sure not to curl the bar at the top
don't listen to him. use mixed grip and curl with your pronated hand during deadlifts, it really makes your biceps pop.

>>39661310
You should try taking your ass to the gym.

>>39661369
Get a cheap powercage, then a stand alone bench that is adjustable.

>>39661443
You don't switch to TM at an arbitrary weight. You do it when you've exhausted your noob gains, despite adequate nutrition, rest, form, and adherance to the program. If you can keep doing SS and add 390 lbs to your bench and 780 lbs to your squat, then do it.

>>39661645
Sheiko. Get the app.

>>39661780
What happens if you try to deadlift 87.5 for 5 reps?

>>39662332
Can't help you without a video. Your form is undoubtedly shit.

>>39663904
>>39663917
>>39663932
Thanks for the advices guys !

>>39663977
Fuck, this >>39663932 was a joke, it will actually burst your bicep tendon.

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>>39663916
just to be sure this isn't a meme right? what accessories can I add based on these days and thank you

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>>39663788
You should actually lurk long enough to know what the dank memes mean before you shit them out. A manlet would have closer to 3.5 squat with a 4 deadlift.

>>39663801
The whole point of the milestones is that each one represents putting big boi pl8 on the bar. Your own fucking picture shows the imbalance moron. This is correct.

>>39664076
>You should actually lurk long enough...
>recommended reading material: what is hyperbole and how it can be used for humor

>Your own fucking picture shows the imbalance moron.
Yeah and 1.x/2/3/3.x or anything like that shows the proper balance. It is useful for newbies to know what the proper ratio is and that 1/2/3/4 is not it and just there for nice even numbers.

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>>39664154
>1/2/3/4 is not it

>>39664216
It isn't, 60kg OHP is low for someone who benches 100kg and unless you have very weird proportions and do some backbreaking shit a 3/4 s/d ratio is fucking impossible.

May be late to thread, I bulged some discs in my lower back due to my hip being out of place and not knowing it once its fixed will i be able to squat correctly?
Also when I wake up in the morning i have severe heel pain and tendon pain but it goes away after a while should I get a mri for this as well or is it normal due to getting older i am only 22.

Looks fine, don't deload unless you don't make the final set for 3 times though. You shouldn't need accessories on that plan because you're hitting the same groups 2 days later anyway

>>39664321
Ask your doctor about the squats
Try stretching your tendons (calf stretch) lightly a couple times per day and see if that doesn't help with that

>>39664029
>>39664355

>>39663956
Thanks for the insight

>>39664378
Are these things common? I just started lifting in april and starting feeling pain back in august.

>>39664355
okay thx

What are the best shoulder exercises ?

>>39664248
mine is at 145/195lb/325/395 and i know my bench is bad. the ratio seems pretty fair

BEST EXERCISES FOR OBLIQUES GO!

Preferrably body-weight exercises if possible.

Whenever I squat a significant weight (~6 reps), I become light headed and the static in my vision darkens to the point that I have difficulty focusing.

Does anyone else get this? How did you fix/deal with it?

>>39664628
>GO!
Fuck off, you don't get to order me around, you don't own me.

>>39664660
You sure about that anon?

>>39664658
Did you remember to breathe? Do you keep your chest up and core braced? Do you get palpitations?

>>39661736
http://maxshank.com/3-mobility-drills-everyone-should-be-doing/

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I have a ganglion cyst on my right wrist, and it is excruciatingly painful to move it backwards or forwards. Bench press, among many other things, are currently unavailable to me.

My physiotherapist is a faggot and said he can't help me but recommended wrist straps/tape or a brace.

Can someone give me a good suggestion for something to throw on my wrist? It's so bad that I've been kept out of the gym for a while now.

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What are some bodyweight exercises I can do to improve my skating/ice skating ability?

Squats are an obvious one.
What's some other good shit for that ankle strength and leg strength?

>>39664663
Nahorevska 284, Sarajevo, tommorow at noon.
Bring it bitch.

>>39664670
I actively breath in and out with each rep and I believe I am keeping my torso flexed/braced.
How would I know I am having palpitations?

How the heck do I reach the recommended daily intake of vitamin E?

>>39664715
>How would I know I am having palpitations?
Does your heart feel like its doing something its not supposed to do?

Could be shitty cardio-vascular conditioning, or maybe you're forcing your breathing too much. Honestly I wouldn't listen to advice from the internet - go get checked out.

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Started feeling stingy pain in my left hip (roughly in the hip crease area I highlighted) in the past two workouts during squats, and manage to feel it when resting and having to move my left leg by itself.

Any ideas as to why this happens? Is the weight too heavy and puts too much force on my left leg or are my legs uneven and left leg has to do more work?

Could feel similar pain before when squatting and it would usually disappear after initial warm-up squats. Haven't felt it in some time since I started pushing my knees out, but now it appears on normal weight and stays for time afterwards.

long story short i got dragged behind a truck in some snow on a piece of plywood last night, i fell off and banged my knee up pretty good
hurts to bend just a bit, hurts like a mother to kneel on
what should i do to make sure I can squat a-ok tomorrow?

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Sup /fit/ It's been a long time.

Last year I got into lifting and was on /fit/ pretty much everyday. Then the black dog came back and I completely fell out of it. Alcoholism etc.

Want to get back into lifting and want to lift from home this time.

Question are these compact racks any good or are they junk and I need the full sized cage?

>>39664685
Help me /fit/ you're my only hope

>>39664862
Had the same thing, didn't squat for a week and backed off the weight a bit afterwards. Never came back.

Could be weak adductors or improper stance, maybe a connective tissue problem. Whatever, if it's nothing too serious then a bit of rest and deloading a bit will probably help - it often happens that your tendons/joints/ligaments or stabilizers can't keep up in the same way your muscles can if you're a beginner so you need to let them catch up.

If it recurs then maybe your stance is improper or your warmup sets are not extensive enough, worst case scenario it's something that needs treatment - but I doubt it.

Don't static stretch, it only makes it worse, do dynamic ones if you want to stretch.

>>39664903
Depends on the manufacturer, some are decent some are shit.

do 5x5 rows/other exercises actually build mass? I'm currently at a little above 1pl8 row, started off with 30kg rows a few months ago but I still haven't seen any appreciable size in my back, will my back look bigger at a 2pl8 row for 5x5 or what? Should I switch to higher reps or what? Everywhere I read people say 5 reps don't build mass

>>39664969
keep doing those, add in krok rows. do 5x20 2 times a week as heavy as you can for each set and in a month i promise you'll see a difference

>>39664969
>1pl8 row
>still haven't seen any appreciable size in my back
gee, i wonder why. keep at it.

>>39664983
>5x20 2 times a week as heavy as you can
top lel.

>>39664983
lol?

Why have my shits become so gigantic? I've always had small shits, but recently I've been shitting them out bigly. Yesterday I took a shit so big it couldn't fit down the drain I had to break it up with the plunger.

I'm losing weight, but I've been on diets before and never had big shits; in fact, I've always shat less on a diet.

>>39660713
is it bad to have a diet low-ish on carbs?

>>39664443
it depends on the person, that's why your doctor will know best - they can actually see what's going on with you

>>39665022

What foods have you added to your diet?

>>39664998
>>39665012
not this guy, but that's what mat kroc advocates, if it means anything

>>39665032
Not really. I'd say under 20% carbs is pushing it but unless it affects gains/sleep/energy levels then roll with it

After eating more than 170g of protein a day from various foods today I've had around 100g. Are my gains fucked in any way?

>>39664898
Don't squat you fucktard.

>>39665115
No. If you're that paranoid, have a bunch of ham or something

>>39665115

Nope. People, especially bodybuilders, severely overestimate how much protein they need compared to how much they eat. 97% of the general population gets enough protein. Obviously weight training will demand more protein. You should shoot for 0.64g/lb minimum, and as much as 0.8g/lb if you are cutting. These are for optimal results. 100 grams won't destroy your gains in a single day

how do I dance senpai?
I have a blast going out with my friends but when its time to hit the floor, I just sit there looking awkwardly

>>39661967
Work on your form and start doing incline dumbells.

>>39665146
>>39665129

T-thanks f-fellas.

>>39665097
That's the thing; my diet looks identical to my diet from 6-7 months ago, just a bit less.

Same breakfast, same lunch, still skipping dinner.

>>39662385
>no tricep work
>no deadlift
>no squat
>nothing for legs
>hammer curls for big biceps
Breh....you'll make more gains once you actually start lifting.

>>39665173

That is pretty strange. Big shits usually come from lots of fiber and less frequent bowel movements, which gives turds time to dry out and compact. If you are shitting the same frequency with more volume, I really can't give you an answer.

iv been lifting for 11 months and my bench is 175X7 i just got more waits should i keep doing 5X5 or switch to the texas method

>>39665191
I don't know what's been going on with it either; also, it feels like my body "kicked on" for the first time (I'm 23), like my stomach growls and bubbles and I get hot after I eat a lot of carbs. Never had any of that shit happen before; weird.

Program rate? Doing a Texas-method style split.

Monday
Bench/Press 5x5
Press/Bench 3x8
Dips 3x10
Cable Presses 3x10
Triceps 3x10

Wednesday
Squat 5x5
Cleans 5x3
Pull-Ups 3x10
Cable Rows 3x10
Biceps 3x10

Friday
Bench/Press 5x1
Press/Bench 1x5
Incline DB Presses 3x10
Face Pulls 3x10
Triceps 3x10

Saturday
Squat 1x5
Deadlift 1x5
Pendlay Rows 3x5
Chin Ups 3x10
Biceps 3x10

Try to jog or cycle 2 of my off days and do some light ab work - planks, roll-outs, leg raises mostly.

Also, when should I consider switching to something like 5/3/1?

Where can I find reasonably priced L-Arginine in the UK? Is it even worth buying?

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>>39660713
Without using supplements (whey protein and the like) what's the best way for a /fit/izen to make oatmeal?

>>39665330

Blend the oats first, make it with milk and add honey or golden syrup to taste. Add fruit or peanut butter at your own peril

>>39665330

>Milk (not water, makes it bland as shit)
>Rolled oats
>Cinnamon
>Dash of nutmeg
>Flax seed
>Sliced up banana

I've found that making overnight oats with these ingredients makes the result much sweeter due to the banana sugars dissolving. I highly recommend it.

>>39665349
Why blend it?
And why not fruit? I currently make a walnut, sliced banana and blueberry oatmeal that goes down well, but I feel I can do better.

>>39665350
When you mention cinnamon, I trust you mean the actual cinnamon, not simply the sugary crap kids love?

>>39665365

>Sugary crap kids love

I'm not sure what that is, but yes. I mean 100% pure powdered cinnamon,

>>39665377
I've had real cinnamon, which isn't naturally sweet.

However, when a lot of people hear "cinnamon", they think of a cinnamon/sugar blend that goes into some desserts.

>>39665393

That's actually really surprising. Where I'm from, cinnamon means pure cinnamon, and if you mean mixed with sugar you say "cinnamon sugar"

>>39665422
Where are you from? I'm a Burgerlander, so it's no surprise that my fellow countrymen associate "cinnamon" with it's more diabetic variant.

(guess: Australia)

>>39665455

I'm from Long Island, New York. My guess is people in the south or midwest would use the diabetic version.

>>39665480
Ah. West coast here. I forget how vernacular in Burgerland can vary.

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>broke my toe and it didn't heal correctly

can never do calves again until my gym buys a sitting calf machine

NEVER GONNA MAKE IT

Is tea a worthwhile downtime drink for /fit/izens?

If so, how would you prepare said tea without adding too many calories/making it taste like crap? I'm inclined to drink it straight, but I like variety.

>>39665506

I drink tea all day long. If you're drinking the shitty bagged teas (like I currently am), adding lemon can help it taste better. Green tea + honey is very delicious, but of course you'll be adding sugar to your diet, so drink with caution.

>>39665566
That reminds me... I need to find a place where I can get some unbagged tea, make it kettle-style like it was meant to be made.

I've always wanted to try white tea.

Please redpill me on the benefits of stretching. I've been stretching every day for 2 weeks and it's barely gotten any easier and I hate every second of it, makes it hard to want to do it.

>>39664154
Protip: it wasn't funny

>>39665625
Keep doing it for 10 more weeks and then reassess.

But ultimately, as with anything, you need to have a goal or something. Just stretching 'for lulz' seems pointless.

>>39665350
tfw grew up eating water-based oatmeals and everytime I get it made on milk I can barely eat it, tastes weird.

All my friends think I'm a health freak obsessed with my diet due to that.

>>39665309
Check L-Citrulline, it has similar effects, but it has a powder form (citrulline malate), which is cheaper.

If you're doing it mainly for dick health, first go to see an urologist, he might prescribe you a course in viagra first. Arginine/Citruline alone won't cure your ED.

>>39661367
9-11%

>>39665663

I was wanting it as a Vasodilator, gimme dat vascularity. Hadn't looked at what else it's used for.

Time and rests. I've been spending way too fucking long in the gym so I started skipping steps in my warmups, shortening my rests by a lot, etc. But I think that may be hindering my gains. But if I take the time to warm up properly and move up slowly on squats, it takes me a fucking hour and by the end I'm exhausted and can barely complete my top sets. What am I fucking up? Lifting 3 months so still figuring shit out.

>>39661627
Pieces of wood? Near the head where it's slumping over.

>>39661941
I do incline DB bench along with flyes. As well as some strengthening exercises for my shoulders and I've seen an improvement. Google helps

What do you guys think about bench pressing on a diagonal smith machine?

I have no spotter, I've never tried it before, can't find anything about it online

>>39665671
examine.com is on your list then

>>39665743
wtf is diagonal smith machine?

I'd rather do push-ups, or close-grip push-ups, or one-arm push-ups or one-arm elevated on a basketball push-ups or yoga push-ups or something like that than do anything in a smith machine that suppose to work my shoulder joint. I'm super scary about that fixed path. Even thinking about it makes my shoulder uncomfortable

I have zero hamstring flexibility, how will I survive my first day at the gym doing deadlifts and bent over rows without killing my back?

Ever since I started lifting, I have this rage building inside of me. Is this normal? Does anyone else experiance this? I dont take steroids or anything.

>>39665784
Welcome to the world of testosterone, you are now a man.

>>39665768
There's a smith at my gym with a diagonal bar path. It might be a decent enough angle for benching, as I've seen others bench on it.

But yeah, I probably won't switch to it on shoulder joint fears.

>>39665779
Elevate the bar by putting something under the plates.

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/fit/, should I keep on dieting? It's been one month since I started and I literally have no idea if I'm supposed to keep losing weight or not. I'm afraid of becoming a skeletor.

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>tfw got new blender bottle and already lost the ball

what can i use instead? I'm really angry i already fucking lost it.

>>39666158

Definitely keep cutting

>>39666175

Bend paperclip into blender ball shape. Alternatively just use a blender

>>39666189
Until what weight bro?

>>39666158
You lost 19lbs in a month? You need to slow your shit down kiddo

>>39666158
keep cutting until your lifts start deteriorating or you hit 10%BF, whichever happens first

>>39666222

Around 10% BF seems reasonable, like >>39666235 said.

>>39666230
Well, my starting weight is an estimate because I didn't have a scale at the time. But since I bought one I'm weighing myself everyday in the morning.

>>39666235
>>39666257
Thanks brahs.

>>39666265
Your goal should be to lose about a pound to a pound and a half a week, no more. Any more than that and you'll be losing a bunch of muscle. Are you getting enough protein, eating a reasonable deficit and not just slashing the shit out of your calories?

>>39666308
I'm losing about 2lbs a week at the moment. My TDEE is about 2000kcal and I'm having 1400kcal a day and consuming about 120g protein everyday.

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I know spot targeting is supposed to be a meme but is there anything I can do for facial fat? I've heard sodium causes bloating, is that true?

>tfw 6'2" 165 lbs with double chin

I recently advanced enough to finish strength training after like 3 months. Most of my progress has slowed down, only really advancing fast on biceps.

Anyways, can anybody recommend me a nice hypertrophy routine?

>>39666408

Work on strengthening your jaw, and make sure you aren't mouth-breathing. If you have proper jaw posture then it will make it look less fat at the very least. If all else fails just grow a beard.

>>39666189
Just tried. Paper clip too small

>>39666484
I never mouth-breathed even as a child and I do the Dr. Mewme jaw stuff. I can't grow a beard.

I think I'm low-T tbqh but I can't even get a doctor to test me.

I bulged three disks in my lower back deadlifting only 50lbs my first time. I found out it was because of my pelvis being out of alignment will I be able to sq or dl again once it heals. It's not herniated and the pain is gone now it's been about 2 months

>>39666659
this is a question thread

I can low bar squat 120kg×3×5 but I keep fucking up and giving myself tendonitis, I think high bar would solve my problem, how much can I high bar squat for 3×5/what's the easiest way to find out?

>>39660713
>>>39666659
>this is a question thread
I said will I be able to squat or deadlift again. Can you read.

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If the situation ever arrives where my gains reward me with stay over a lovely ladies house with the purpose of her invite being one of carnal nature. What would be the best way to ensure I don't get nervous or spaghetti myself out of a potential good night?

How should I rest the squat bar? I usually pinch my shoulders and keep it rested sort of above my shoulder blades, but my shoulder joints fucking kill. Feels like I have to bend my arms waay too far back to actually grip the bar.

>>39666353
You should be consuming more protein than just that. Normally you want a little over a gram per pound of body fat so you don't lose too much muscle.

>>39666749

Work on your shoulder mobility, because yours is evidently shit.

>>39666961

That's way more than necessary. 120g a day for him is fine.

http://www.strawpoll.me/11856819/

>>39666977
I have double jointed shoulders, so I have no idea if that plays a part. I mean, being double jointed seems like it would only give me improved mobility instead of shit mobility, so idk.

I'm pretty sure I have a hernia. Honestly no clue how but it's completely killed my vibe. Haven't lifted in an entire week and feel so unmotivated knowing I'm probably going to need surgery and rest time, completely negating all my gains. What should I do from here, aside from clearly going to a doctor.

>>39667004
meditate. make mind gains

What is meant by 'wrist work' in reg park's beginner routine? Is that just wrist curls or are there other specific exercises i should be doing

>>39667060
Forearm exercises

For mass: Wrist roller, hammer curls

For strength: Farmer's walk, holding last rep of heavy deadlift for as long as possible

UK /fit/izens what protein supplements do you use? i'm a student and i've been lifting for 3~ months now and i'm looking into cheapish supplements if possible

>>39666735
Jerk off before you go.

I just ate 10 oranges in one sitting how fucked am I?

Dude you're gonna get a vitamin C overdose and get a cold.
You are FUCKED.

>>39667238

That's not too bad, but try not to do that next time.

>>39667253
How will I get a cold?
>>39667264
They're so good haha I'll try to cut back what risks are there to eating to many?

>>39667232
Don't listen to this retard

>>39667289

No significant health risks, but it's a lot of a single food to eat (meaning less of other foods that could provide nutrition you're missing), plus that level of citrus might fuck with your teeth in the long run.

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If I have wide hip/love handles like pic related should I isolate my obliques to make them look a little narrower.

>>39667303
t. virgin

>>39667330
Thanks for the advise, I'll try and not be so lazy and make a meal haha

>>39667364
???
Fapping just makes you feel like you're already satisfied so you have less desire to get down and not to mention it will make you shit in bed.

>>39667401
Not really. If you're about to get some puss, you'll be ready for it if you've got a half or or more to prepare.
It DOES make it harder for you to cum though, and nullifies the chance of you prematurely blowing your load if you get too excited.

Either that, or I did some unnecessary prepping my first time, and my testicular fortitude is magnificent.

>>39667439
>>39667401
what do i do to prep if i were to sex a lady.

>>39665455
>>39665422
Wot? I'm in burgerland, in the fattest fucking state, and I've never heard of this. Nobody thinks "cinnamon" means "cinnamon + sugar" here. This must be one of those weird midwestern regional things where you faggots drink pop and go to the bubbler after every set.

>>39665674
It should not take a fucking hour to do your squats. Wtf are you doing to warm up? Here's an example for what I did my last squat day.

>5 minutes seated bike
>2x10 kettlebell swings
>body weight squats x10
>the bar x10
>135x8
>225x5
>275x2
>315x1
>325 for 3x5

This did not take anywhere near an hour, and I wasn't trying to be fast or anything.

>>39666158
You're still pretty fat.

>>39666222
Until you're not fat anymore. There isn't a specific weight. Just look acceptable. You better be lifting weights while you do it also.

>>39666659
How did you get an MRI?

>39666670
A little less because you're less familiar with the movement. The easiest way to find out is to go fucking do it, you autistic retard.

>>39667002
You don't have multiple joints in your shoulder. You have shitty connective tissue causing hypermobility.

>>39664862
I have this exact same shit. Happened during squats deads and bent over rows. Started using my glutes more and the problem became less. Now I think its because I have an anterior pelvic tilt. I've been working on fixing it.

I've got a few things coming up in a few weeks that i want to look good for (wearing singlets/no shirt at different times)
Is it a bad idea to just smash arms chest core and pullups 5 times a week until then?

/fa/ is useless, so where can I find a good place to buy dress suits?

>>39667594
>>39667594
I got one at a sports medicine clinic. I am in the process of pt now and getting my hips realligned I also have plantar fascitiis and just asked to see if it goes away.

Say I have a naked event ( bb competition, pool party, male lead in porn audition) coming up. How much prior to it should start cutting?

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>>39668206
woah woah buddy tell us about this porn audition thing first

I'm going through a 2kg tub of whey protein a fortnight. I drink it with milk (500ml of milk and 2 heaped scoops). Anything wrong with this? Meat is expensive where I live, so I only eat red meat about twice a week.

>>39668206
depends how fat you are.

>>39668278

>1kg a week

That seems like an excessive amount of protein. How many scoops does that come out to per day, and what's the number of grams of protein in each scoop?

Also there's no reason you need to eat red meat at all. It's worse for your health than poultry or fish and has less protein content.

>>39668304
serving size on tubby tub tub is 34g, and comes out as
>26.2g protein (77%)
>4g fat (11.8%)
>4.6g carbohydrate (13.4%)

>26.2 x 4 scoops = 104.8g
>google says 17g of protein per 500ml of milk = 34g (2 serves)
>138.8g

>>39668372

Depending on how much you weigh, you can probably get away with like half of that. If your diet has a good amount of whole grains, beans, and nuts (things that don't cost a lot of money like red meat does), you shouldn't need to supplement so much protein. This way you have a healthier diet too.

So I'm pretty new, skinny as hell dyel mode, trying to gain size. I've been hearing from a lot of people that drop sets are a great way to build muscle mass. Let's say it's arm day, should i begin with my drop set (after 2 regular) or will that render my muscles too fatigued to do anything else on the bis. Would it be better to do it last ?

>>39668426
I'm 95kg

of late my diet has pretty much been salads with rices and grains added, and grilled chicken coated in hot sauce. sick of paying for food so just getting bulk lots of stuff.

>>39668463

As a beginner, drop sets are totally unnecessary, and they will fatigue you like crazy. Don't do them.

>>39668486
Good to hear that you're eating healthy. You should still probably cut back on the shakes a bit, but for someone your size 2-3 scoops is still pretty reasonable.

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>>39660713
If I workout in the morning should I eat before or after the gym?

>>39668551

Both. Eat some light carbs or drink a shake or something beforehand.

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If I overeat one day because of being stupid, can I undereat the next days to try to even it out? Or just keep eating normally and take the hit?

>I fucked up today.

Why is my OHP so weak? I deadlift 120kg, squat same, benchpress 60 and OHP 20 kg. How do I improve this? Have been doing them for at least six months. 1m90 83kg if that helps

>>39668587

Could you give us some numbers about what you ate, what you usually eat, your weight, etc.? My blanket answer is to just take the hit, but you may be all right reducing calories a little bit the next few days because your body will be well nourished.

>>39668647
My tdee is around 2300kcal, I am on a cut so I usually eat 1800 - 1900kcal a day. Today I should have eaten somewhere on the vicinity of 4000kcal of bullshit food. I have binge eating disorder and I forgot to take my damn pill in the morning, part of the reason I fluked.

>>39668661

Damn that's pretty bad. I would say just skip breakfast and lunch (besides maybe a whey shake) if you can handle it. That shit will be digesting for a while and your glycogen stores are gonna be topped off.

>>39668676
Tomorrow my schedule calls for HIIT training. In your opinion, and assuming I do skip breakfast and lunch, should I do it?

>>39668689

If you workout later in the day, it might be good to have something small like a banana before you train. Definitely don't skip your workout because of today's binge.

Is OJ (with creatine) + a banana decent for a post workout snack? I don't wanna get fat but oj tastes good maine

>>39668721
Gr8. Thanks man.

>>39668723

Yeah it's fine, just get some protein in there too.

>>39668731
Shieet didn't want to have to splash the cash on whey but I guess I'll have to

>>39668752

It doesn't have to be whey protein. Just something easily digestible is best. I used to drink skim milk as a post workout recovery drink (has carbs and protein)

>>39667594
I'm going to 5 on all my warmup sets even the heavy ones so I'll taper them down and see if that helps. Think I'm resting too long too but i get so dizzy.

why does typing 't b h' result in desu?

>>39663851
I gained 27 lbs over this time (6 m), I don't think I should gain weight at a higher pace dude

What's that all girl (or tries to be) imageboard/chan?

I got linked to it here on fit awhile back but I forgot wha the site was called. They had a pretty good female fitness section and would talk about what girls/they want in guys.

Cowchan or something... idk

Any help would be appreciated, want to link my waifu so she can have a relatable imageboard.

>>39668924
I know 8ch has (or used to have) a girl only board dunno about anything else tho

I didnt know I had to fail 3 times before deloading in gslp. Is it legit? I deloaded everytimw i failed which led me to countless deloadings. Am i kill?

What's the name of that website that tells you what status your oly lift is in (novice, intermediate, advanced, elite are the categories I think) based on your body weight?

>>39669147
Symmetricstrength