QTDDTOT

Why can I eat 1000 and not feel that hungry

When I started cutting I felt light headed and weak on 1800

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>>39786004
Why the fuck won't my traps grow? I do farmer walks, overhead presses, incline bench, shrugs, deads...everything I can think of. Everything else grows but I still have this weird ass pencil neck thing going on.

>>39786014
Your body has gotten used to it. Plain and simple.

>>39786014
Cause you aren't used to eating 1800 everyday.

Stop thinking of calories in a day and think of them over a week. If you eat 1000 in a day you will just end up eating more subconsciously the next to make up for it. Now you are eating at a real deficit over a long period of time.

Eat 2100, do some solid 60 minute cardio 3 times a week and you will be better off.

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>>39786004
How do I into NANOMACHINES mode?

>>39786037
Shrugs are a meme. You probably aren't activating them very much during deads, bench, or farmers. Make sure during deads you are putting strain on them.

Are disjointed cardio sessions beneficial? Like if I want 30 minutes of cardio can I do 15 minutes in the morning and 15 minutes in the evening? What would be the best type of cardio to do this?

when do I deload? is it best to fail 3x like SL says, or deload once I can't lift at a certain weight?

Admitedly DYEL
Used to do SL with some added exercises

Because of a major change of schedules, now I can work out basically every day if I want to.

I have been doing:

Arms (yeah, one who arm day) + stretching and shit like that.
Cardio + abs
deadlifts + legs
Cardio + abs
Back + chest
cardio + abs
Legs + Deadlift
rest 1 day
Start again

Cardio is always light (40 min tops, no HIIT)


Am I overworking the legs?
I want jooocy legs and ass.

>>39786004
How important are macros while cutting? Do I need to watch my carbs etc., or can I just count calories? Does timing matter (eg, eating carbs right before my workout)?
In case it matters I'm ~20%bf now, goal is 12-14%

>>39786063
Youre overthinking it man. Do whatever you enjoy the most. As long as youre heartrate is constantly high youre good.

I hurted my right wrist two weeks ago, i still cant lift weight with this hand, should I have to stop any workout or can I still do squats deadlifts and left hand dumbell exercices?

>>39786097
If you fail out in the first set, you're certainly lifting too much. If you fail out on like the last two reps of the last set, try that weight again next session.
I personally offer myself two session attempts at a new weight. if I fail two sessions in a row, I probably need to deload.
This criteria might be a little softer on something like OHP, though, where the muscle group is smaller and may take more time than squats, DL, or bench to progress to a new weight

>>39786145
General cutting diet guidelines:

Keep calories low and protein high. This means you need to cut back on fat, carbs, or both. You have things like keto, where fat is high and carbs are zero, and you have no fat diets where carbs are high. Or you can moderately cut back on both. You need carbs to lift at 100% your ability (and thus retain your muscle as you lose weight) so I don't recommend cutting off carbs everyday.

It doesn't really matter. You can get away with not doing fancy things like carb cycling to get to 12 percent.

I am 5'8" and 144lbs. I started at 134lbs two months ago, but have since focused on eating 3400 calories a day and am putting on weight. I still look lean and am progressing nicely on my lifts, but I want to have a specific, measurable goal to work towards. I know I have a ways to go, but at what point do I begin to cut? Is it a specific weight for my height?

>>39786167
Deadlifts definitely use your wrist so I wouldn't do that

Squats might be okay. Left hand dumbbell exercises should be fine.

Really you wanna rest it. Don't push it you want it to heal. Take as much time as it needs and then some

>>39786193
It's up to you. If you feel too fat (or not lean enough) then you can cut. Don't focus on weight, focus on how much body fat you're willing to tolerate.

>>39786235
Bummer, I was hoping for something specific so I could write it down and work towards it. 160lbs was what I was originally thinking.

>>39786275
Then go to 160 lbs and see how you feel

I had a goal of 190 lbs (I'm 5'10). Got to 185 and got over it so I started cutting

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rate my routine?

PPLX

push -
flat bench 3x5
flat bench 2x8 at lower weight
ohp 3x5
ohp 2x8 at lower weight
close grip bp 3x8
dips 3x8

pull -
deadlifts 3x5
chin ups 3x8
rows 3x5
rows 2x8 at lower weight
pull ups 3x8

legs -
low bar squats 3x5
low bar squats 2x8 at lower weight
leg curl 3x8
leg press 3x8

What quantity of food do I have to eat if I get an injury while bulking?

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Which is the more effective push-up; Regular, incline, or decline?

>>39786336
Good/10 , I'd move Dead to leg day and replace leg press with front squat though
Maybe even add upright Row if you want traps and extra delt

>>39786350
I hope you're kidding. Decline pushup of course. Not only are you levering your body in a way so that you have to effectively press more weight, you're also in a position when you cannot use the lower part of the sternal head of the pec major as effectively and have to rely more on the clavicular head and your anterior delts, which are both weaker.

>>39786400
doing low bar squats and deads on the same day kills me
so I just figured it would be easier to move deads to pull day

once my mobility gets better I'll definitely start doing front squats though instead of leg presses

and yeah upright rows sound p good

>>39786336
Why no arms and why chin and pullups on the same day

>>39786337
I ate at maintenance and lost some strength after just 2 weeks of resting, so I guess you could try eating at the same surplus.

>>39786438
I just figured all the rows/chins would be decent enough for my biceps and the dips/close grip bp would hit the triceps

>>39786432
Yeah it doesn't really matter when you do them as long as you do, I was just going with the logic that it's lower body so leg day
Careful with upright rows, easy to get form wrong and shoulder injury but great if done right

>>39786485
Do curls for biceps. Honestly

what's the verdict on a protein high diet and kidney stress? Have a history of renal failure in the family and want to be on the safe side.

>>39786622
yeah that sounds like a good idea

Got knee straps for christmas as I had been complaining about my shitty market knee sleeves I have been using for squats

I have shitty knee caps that sometimes dislocate and thats why I have been using the knee sleeves

Should I start using the straps regularly or is it considered cheating? I heard they might help you lift more weight but I want to get stronger, not just increase the numbers

my squat 5RM is 165kg

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Are there any significant difference between Creapure and other ordinary micronized creatine monohydrates?

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>>39786004
Will muscle insertions in my chest tighten up as i keep progressing? I've been lifting 5 months or so and my pecs have developed kind of like pic related. where one side seems like its crawling down my chest

>>39786885
Nope.

>>39786885
literally does not matter

get a mid-tier mono (too cheap and it might be cut) and stop falling for the supp jew

>go to parents home for holidays
>local small gym closed most of the time
>even when its open its too cold and has no heating
>moms cooking bureks and baklavas
g-guess im getting fat then
any other exercise to do at home besides plank and push ups so I feel like im doing something even though im not?

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Is stretching needed or a waste of time? I don't see anyone else doing it. Like one guy inside the locker and one guy in the gym does it

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I want to add Bicep Curls to Phraks Greyskull LP.

Should I add them to the day with OHPs/Chinups or the day with BPs/Rows?

>>39787034
>>39787054
Should I take creatine everyday or just on workout days?

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>>39786004
Will eating these macros while bulking make me gain fat instead of muscle?

300/50/200
C/F/P

>>39786004
is 8x5 bench too much volume for le texas method? i need more

>>39787123
yes

>>39787123
every day

>>39787116
Stretching before working out means you've got a neglected problem that's causing problems and you gotta take your ass to a physiotherapist.

Stretching after working out helps maintain proper mobility, if you're slowly loosing it (can't touch your knees with your forehead while standing, can't touch you hands behind your back etc.)

>>39787310

Weight? Give me your weight I will give you gud macros baka

>>39786122
How much are you lifting
?
I know just the thought of cardio makes me want to vomit after i do deadlifts or squats. are you doing squats and deads same day? maybe you should try to lift heavier

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can i do 5x5 for bench-press 3 times a weak
Monday Wednesday Friday i usually start off
with a new weight every weak for 1 set of 5 reps and 4 sets of 4 and on Wednesday im strong enough to do five reps five sets and on Friday i do the same thing is this going to cause over trainng because im currently still at baby-weights 190 lbs 5 reps should i keep doing this i have went of from 175X5 to 190 X 5 in a little over a couple of weals

>>39787326
Try it and find out. If you feel you need it then probably not.

>>39787123
it doesn't really matter. personally, I'd pair them up with OHP/chin days and maybe pair hammer curls with bench/row days.
but I'd probably end up forgetting them or neglecting them anyways because curls bore the snot out of me

>>39786037
Rackpulls + cheat yates rows + cheat shrugs

Needing something like blenderbottle for my Whey+milk, any good brands/products specifically?

>>39786037
Pro Tip when doing shrugs only do one side at a time, leave your other hand empty. Way better range of motion. Ipso facto, get more gains.

With family duties and general Christmas stuff I will not have time to work out at home. What do? Will 3 days out of my schedule make a difference in the grand scheme of things?

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>>39786037
Behind the neck OHP. Start with the bar, go slow 4 max rep sets. I wouldn't do it on the same day as regular OHP. Up the weight by 5 when you can do 50 reps in 4 sets.

How does one into morning workouts?

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>>39787350
170 at 5"11 (Male)

On icf 5x5 you're supposed to row 3 times a week, but I wanna do chinups instead of rows on workout B, is it fine to alternate weighted chins with rows on this program? I find that deadlifts fatigue my lower back and I can't really row at my strongest, only time I feel rows really work my back is when i'm fresh and recovered on Monday. Thanks

>>39787765
Promise
>>39788195
You'll survive, yes
>>39788525
Set an alarm

Hey, the gym is shut down on me. Anyone have a good full body calisthenics program just for the day?

>>39788650
>>39787765
Promixx*

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how quickly could I get to 2 plate and 3 plate in squat, deadlift and bp? right now squat 60kg deadlift 70kg bp 30kg just starting out, bought power rack for 700€ so I figure I could do 2 lifting sessions per day 6 days a week. I'm not on gear but since I'm starting out only lifting 3 weeks it's unlikely this will become overtraining.

Assume my diet and sleeping pattern are top notch.

>>39788664
Depends on your dedication. I'd say 3 years.

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>>39788690
>3 years

How do I not have constipation for fuck's sake?
I eat lots of fiber, vegetables, fruits, drink around a galon of water a day, eat lots of seeds (flax, chia) so why the hell am I having constipation problems, can it be because I eat too much flour? (pasta and bread are pretty much staples for me)

>>39786193
3400 cal/day? How much of a surplus is that, and why so high? I am 5'9" 145lbs, and I'm currently eating 2400cal/day on my bulk.

Fatty here, I started eating healthy for two weeks now, why the fuck am I breaking out. This doesnt happen even when I was eating poorly.

How do my routine looks for putting on size/mass.
A
Bench 3x8
Squat 3x8
Diddly 3x8 or 3x5 can decide
Cable rows 3x8

B
DB curls 3x8
Tricep extension 3x8
Ohp 3x8

ABXABXX

Routine goals are to add size/mass quickly. Rate? Also how many reps and sets for Diddly. I see ss and sl say 1x5. Why just one set.

>>39789454
>constipation
"...
Indications that one is in an unhealthy slow oxidation state include sluggish adrenal and thyroid activity, constipation, gut dysbiosis and leaky gut syndrome, depression, difficulty digesting fats and vertigo, while those in a less-than-optimal state of fast oxidation often experience high blood pressure, a tendency to have diarrhea, anxiety and excessive perspiration. A slow oxidizer has decreased activity of the thyroid and adrenal glands. The hormone levels of these endocrine glands may be indicated by low levels on blood or salivary tests but it is not unusual to see ratios in hair analysis decline months to years before measurable declining levels are detectable via blood or saliva.
..."
weston a price foundation
I guess you might be eating too little fats

>>39790196
>eating healthy
you have probably not
eating healthy means nothing
you probably still torture your body
if you want specific answer give specific details


MYQ:
is there any way to fix lower body asymmetry?
like in abs and stuff
does anyone knows how to fix that?

>>39790268
I am typically eating two eggs, 2 cups of mixed greens, 1 piece of wheat bread for breakfast

Half a grapefruit for a snack

I go to subway (kek) and get a chicken breast sandwich on multigrain flatbread with all veggies, no condiments, no added salt or pepper

For dinner typically either a skinless chicken breast or salmon, 2 cups of frozen veggies, with 1/4 cup of brown rice.

With variations of course, and I thrown in a protein shake post workout if I dont hit the mark.

For about two-two and a half weeks now.

is lamb good meat?

I just noticed a sale for lamb for 8euro/kg which is much less then the 10 euro/kg I pay for chicken

Hit 180kg deadlift today for 2 reps, is that good? Only been deadlifting for 4 months, started at 60kg and am natty (260lb though)

>>39790280
yeah your diet sounds good, keep doing it. I dont know what your macros are but I suppose you have calculated your daily calory needs and are keeping track of your calories in...

2 weeks is not a lot of time. its like a minute for the body. You will see results but needs constancy. The time lines for changing a body are measured with months like 2-3 months is the shortest period for n adequate measurement to be made.
tl;dr: keep it on

>>39790259
Do one set of amrap on DL

>>39790259
>Squat 3X8
>DL 3X8
Yeah, no.

Don't try to reinvent the wheel, just do GSLP it has what you're looking for.

>>39790329
I am, counting and tracking and all that. Was just afraid, didnt know if protein shakes caused breakouts or anything. Thank you.

What is the fastest way to grow my little bitch forearms. Also how can I improve my grip strength. I can barely deadlift 275 without straps.

>>39790360
i've never used straps and i think it's why my forearms have gotten so big

>>39790343
Dips and pull ups are a meme for small striation pretty boy aesthetic muscles.
I'll just add DL to ohp bicep and tricep day
Then do bench squat and rows the next thanks tho. My routine may be weird but I've been lifting for a few years and always progressive overload, and these sl ss and other routines look like novice programs with only 3 days of lifting and meme exercises like pull ups

How in the hell do I eat less than 2000 kCal a day?

I'm not even that fat or out of shape. It seems like fucking everything is 600 calories for a meal and I just don't get enough food. A single fuckin' tortilla is 200 calories. two waffles, tiny ass eggos, are 300 calories. I've already totally cut pop out and started drinking 0 calorie crystal lite or just water. A fucking clementine is 70 calories. The only way I can down protein powder is with milk+2 scoops=400 calories. Goddammit.

Yes I've looked at the dieting wiki.

>>39790475

how about only eating 3 meals of 600 cal? and nothing in between?

>>39787005
wtf I have the same problem
my right pec goes right straight to the sternum while my left one kind of tapers up in a curve, leaving some asymmetrical space
it seems that in my case it's a thoracic cage asymmetry issue, my right side is a bit more "elevated" or forward than the left

how do i avoid loss of gains from MDMA

does loading on antioxidants and just constantly eating the whole time cut it?

>>39790475
yeah don't fucking eat tortillas and waffles lmao

flour products are very calorically dense with very minimal protein. don't eat them

>>39790475
Eat 2 meals. One chicken breast and 200g of rice

>>39790755

how much g is one chicken breast usually?

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Question:
if I can train 3, max 4 days a week is PHUL the BEST choice for intermediate routine?
Seems like making PPL into a 4 day split is a bit of too much fucking around...

My story: started 10 months ago, trained before but never anything more than fucking around with a PT split and never going consistently for more than 2 months.
Ran out of noob gains.
Got decent results considering I started as a spoopy skellington.
5RM maxes
>54kg Press
>80kg Bench
>100kg Squat
>125kg Deadlift

I'm "ignoring" 531 because as I said I dont think I can (and can bear) to do more strength gains, I think I just need more volume and to put some muscle on

>>39790789
what makes you think you are an intermediate when you have never tried linear progression?

>>39790412
>meme exercises like pull ups
nigga those be fightin’ words

>>39791368
>when you have never tried linear progression
Wat
I did it for the last 10 months

>>39791368
To be precise SS and then GSLP for the last 2-3 months

How old is too old to make it?

Consider 'making it' being mired right and left by early 20s qts

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>>39791745
when you cant get hard erections anymore
your officially to old to make it

I'm 6'4", 363lbs of mostly fat and 29 years old.

Using various calculators i've worked out my requirement to be 3700 calories per day. That's with lifting weights 3 times a week.

Subtracting about 20% gets me 3000 calories per day, lifting 3 times a week. Does that sound about right for someone my size to start losing weight?

>>39790475
how about not eating processed shitty food like tortilla and desserts?

>>39786004
>did deadlift and pullups yesterday
is it okay to do bench today? i would think back and arms don't affect chest, but my shoulders feel sore

Will huge compound exercises (deadlift, squat, etc) still increase test even if you're at a caloric deficit?
I've been lifting for 2 months and I have seen incredible progress and was eating like a madman. I am competing in a race soon and have been doing more HIIT and less weight lifting, so I have not been counting calories as much. I'm likely at a deficit.

>>39792567
You will die

>>39790789
Increasing the weight of your compound lifts is always the priority of any routine. The only way you gain muscle is through progressive overload. Doing the same workout with the same weights every session will gain you nothing

531 is advanced programming. You are not advanced. Intermediate programming would be things like Texas method or Madcow

>>39792567
Should be fine

>>39792597
yeah the thousands of people getting great gains from ppl, phul, or just meme splits are all genetically gifted or on sterons..

>>39792627
They're increasing the weight of their compound lifts. You specifically said you didn't want to do that. You can do Phul just know that you should be trying to increase the weight of your compounds over time

>>39792633
>You specifically said you didn't want to do that
I said
>because as I said I dont think I can (and can bear) to do more strength gains
where did I express a want, a desire?
that means that I actually CAN'T make any more strength progress with a fullbody lp, because the level of accessory work needed to promote progress would collide to the stress and fatigue my muscles experience due to doing 3 sets of 5rm on 3 lifts every time I train
to get bigger and stronger you need more volume after your noob gains, which in my case werent amazing since I wasnt genetically and athletically (my fault) gifted, and phul or ppl can give me just that

How do you cut in Winter? I cant be in calorie deficit without getting sick

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I've stumbled upon a fitness youtuber who has a keratoconus once, forgot his name. Pls help.

I am trying to lose bodyfat, I have completely changed my entire diet a few weeks ago.

What I eat:

> hard cooked eggs
> lettuce
> tuna
> tomatoes
> cucumber
> cottage cheese
> walnuts
> almonds
> salmon

Mostly throw all of the above (or some of it) into a bowl and eat it as a salad.

Am I doing it wrong? When can I expect first results?
>

>>39792892
what's her name again?

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Please rate my routine:

Pic related

I'm planning to do LP on main lifts. Hit the gym 4x a week.

>>39792892
God damn, her face is incredibly perfect

>>39792923
if thats literally all you're eating then you should look into the micronutrients and make sure you're not missing something important.

still, the most important varibale is total calories consumed vs expended so its worrying that you dont mention calories at all. one could easily overeat on nuts and cheese and then complain online that keto diets are bs

>tfw stuck on 190lb bench
what do? I've tried deloading and even tried doing 3rm at heavier weights too

>>39793570
Try changing from LP to Texas Method or 5/3/1.

>>39793570
You could probably continue doing linear progression but it would require eating a shit load

Otherwise you could do a linear progression model like Texas method

>>39786674

Protein is a constant on nearly every diet. ~1g protein per pound of lean mass. i.e (body weight)*(1-bf%).

>>39786674
To put it simply: excess protein is breakdown into nitrogenous waste which is turn excreted by the kidneys; too much nitrogenous waste will affect the osmolarity of kidney, affecting it's function; so, this mechanism is balanced by ingestion of both proteins and water.

tl;dr: always drink water lots until your pee is pale yellow and you'll be safe

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Alright so may be a strange request but:

>in 4+1 degree program for a BA/MS
>next semester have all online classes but still going to be living at school
>classes easy as shit desu so I can both do work whenever I want, and theres not that much of it
>frat house has extensive basement gym
>have the time and energy to spend 2 or so hours every single day in said gym

What workout programs don't give a single rest day for bored masochists?

Pic for reference
BP: 300
SQ: 270 5x5
etc etc

>>39789594
About 500 over based on my activity. I am trying to gain a pound a week and it's been a struggle, but I am making progress and still look lean.

>>39794339
PPL seems like the best choice, bc you'll hit each group at least 2x a week, and if you eventually skip a day it won't matter much. I'd particularly look for a ppl with 5/3/1 for main lifts, dat seamless progression shelf.

>>39794339
No rest is idiotic, that defeats the point, you actually grow during times of rest not during actual workouts. Also I feel bad recommending something that could hurt you in the long run.

Haha fuck it I’ve been where you are and https://www.t-nation.com/training/super-accumulation-program fucked me up first and gave me great progress after. Alternate with a less hardcore but still taxing program of your choice (I used GVT until an unrelated injury, then 5/3/1) for a month or two after each of these.

>>39791885
please friends, tell me if I'm doing the right thing

>>39790789
please someone answer this.
Is PHUL the right choice?
I dont wanna waste any more time

>>39791885
by punching your numbers into calculators i have determined you are correct. Just don't expect to lose all the weight quickly and remember to readjust the calculation to account for the lost weight,

>>39790789
>>39791728
>fucking around with a PT split and never going consistently for more than 2 months.

To be precise SS and then GSLP for the last 2-3 months
pick one bro

>>39794624
why cant people on this site fucking read?
this
>fucking around with a PT split and never going consistently for more than 2 months.
was referring to my past experience before starting lifting seriously 10 months ago. You can see that from "started 10 months ago, trained BEFORE but etc."
jesus fok

>>39794715
Fine bro you are the smartest person in the world. Do whatever program you like they are all pretty much the same

Thinking of going gay for a few months since it's much easier to get laid. Any anons done this? Tips for not being found out?

>>39790475

I eat an 80 cal medium apple for breakfast.
Then I'll have a 50 cal light mozzarella string cheese for mid-morning snack.
Lunch is Campbell's soup to go. 60 cal for chicken noodle, 130-140 cals for other flavors. Afternoon snack is 1 oz (80-90 cal) beef jerky.

Dinner is lean protein, leafy greens, and other veggies. I can mix and match with 600-700 calls.

My diet isn't the best, but it's my starting diet to count calories until I've found enough recipes with nutrition information. I'm on a 1200 cal diet, and I've lost 7 lbs in about 3-4 weeks.

felt a pain in my right pec when deadlifting, still progressing through SS on my second month.

It kinda hurts when I put pressure on that area. What do?

>>39794763
Lol

What are the pros/cons of doing Landmine press with one hand vs two and the same for tricep extesions with a DB?

>>39786041
>Eat 2100, do some solid 60 minute cardio 3 times a week
Thats really all you need to lose weight? How hard should those cardio sessions be. I always feel like im not pushing myself hard enough unless my hr is up around 170.

>>39794866
See a doctor. It could be an angina.

>>39786052
This guy isn't aesthetic

t. Zyzz

>>39794901
It's not chronic, it was just this one time. I was DLing 235 before this week. I think I fucked up my form and pulled something.

>>39794887
More load with two hands vs one hand; engagement of stabilizers in one hand vs two han.

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Is it a bad idea to start doing gear the same time I start lifting or do I need years of lifting experience? Are the negative effects overrated? Arnold seems to be find considering how much steroids he took.

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>>39794901
>>39794913
Oh, and I mean literally a pain in the muscle, my lungs and chest feels fine. It's like in pic related

>>39786674
Drink lots of water and give your body a reason to use that protein and you'll be 100% fine.

>>39787249
1 tsp/day, every day, for the rest of your life.

>>39787123
Do what Johnny Pain (the GSLP author himself) recommends, which is 2x8-12 curls on Monday and Friday and 2x8-12 skullcrushers on Wednesday.

>>39794913
Pain relievers, apply ice packet on it, try massage the region lightly... If it doesn't get better in a couple days, go see a doctor.

>>39794916
Is either trade-off worth it for the other? Should I just alternate?

>>39795007
Again, it's not constant, just when I put pressure on it. I can still lift semi-heavy things fine.

>>39795014
Nope.

>>39795018
Sounds like muscular pain, it's you usually lightly painful all the time, and considerably painful under certain positions... How long has it been since it first hurt? It should be better in a few days...

>>39795014
Btw this kind of disadvantages only matter when it's a big movement (such as squats/split squats) or very repetitive one (such as rowing).

>>39795063
Friday I lifted and felt the pain during one of my deadlift reps, been kinda painful under pressure since then.

>>39795078
Heh, even tho I see this every other day at the ambulatory, there's not much I can say without closer inspection. Try resting, applying ice packet, do not lift medium nor heavy weights for some days, it'll probably get better. If not, go see a doctor. If you're thinking you might have disrupted a tendon, go see a doctor, but bear in mind that it isn't usual, and when it happens it is usually visible.

>>39795102
Yeah, I figured it probably meant taking a few days off. Luckily I don't have work until the weekend either. How long do I need to take off?

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how do you train this muscle? Doing squats has been strengthening my quads a lot but the inside of my thigh just feels flabby

How much do I need to lift till I get a gf?
And can I lift less if I'm okay with an slightly below average looking one?

>>39795132
from experience, just as long as you're not too fat and flabby, you dont even have to lift that much.
It's more about face/personality

>3x5 deadlift, 115 kg (no bully, i'm new as fuck), adding 2.5 kg every workout
>got two sets of 5
>on the third set, can only do two reps with good form, next two with shit form, don't even bother trying with the last one
this is the first time i fail a set, what should i do on my next workout? deload? try again with 115 kg? add 2.5 kg, because i still managed the first two sets?

pls advise

>>39795158
Reduce weight by 5-10 lbs, continue that for a week. Try increasing weight again next week.

>>39795158
nigger you shouldn't be doing more than 1-2 sets of working weight deadlifts

What is good hypertophy routine for natural? 1/2/3/4 here, currently doing upper lower similar to phul.

>>39795132
it's a myth you need to lift to get a gf

If you only want super attractive ones, however, you at-least need to put effort into your body.

>>39795204
5/3/1 with a FUCKLOAD of assistance work, do some research into which to add as you see fit.

Or google Cluster HST but it will ruin you if you’re not ready.

>>39795226
>effective cluster hst for natty

Not saying it’s not doable with enough dedication but about six weeks from now he will hate your guts.

>>39795203
yeah i know, but it's the only thing that keeps me from getting suicidal

>>39795168
thanks

>>39795077
got it. thanks!

>>39795306
he's right though, if you're doing 5 sets of deadlifts you're doing too much, particularly this early on. Deadlifts are one of the few exercises encouraged to go heavy from the get go. Doing 1 set of super heavy deadlifts is better than 5 sets of medium weight ones.

>>39795320
what do you recommend i switch to, then?

>>39786004
should i kms? i cant make good progress on my cut. i'll stick to a 500-700 calorie deficit for 2-3 days then eat at a surplus for the next 2-3 days. fuck, i have no willpower.

>>39795463
drink water when you're hungry, a lot of water. when you're "hungry" you're usually just bored.
however, don't go overboard and starve yourself.

>>39795477
>when you're hungry, you're usually just bored

this is EXACTLY my problem. fuck, im starting a 60 hour a week job in january. maybe then ill make good progress on my cut.

>>39795518
It will get worse, after a hard/ long day at work you're just to fucked to hit the gym or cook your health food. Everything will fall appart and you will be a fatty.

Feel free to prove me wrong, I would be happy if you do.
Honestly, proof me wrong, and kindle the hope.

So far I'm down to 15 stone from 20 but I still have giant man tits. How do I get rid of them? Are the only options surgery or getting buff and filling the skin with muscle or something I dunno

How the fuck do I fix an uneven adonis belt? It's only noticable when I flex my abs, the left side is popping out but the right side seems nonexistent

>>39795518
Definitely this
>>39795553
Your will power decreases a ton after a long day at work. I used to be OK, not too stressed and at the end of the day, saying no wasn't a problem to eating.
However now that I'm so goddamn busy I can't fucking think, I've gained 30 pounds. Fuck me sideways. Not saying it's true for everyone, but as they day goes on, your ability to say yes/no to the right things dwindle.

hurry fit, if i do 5-10 min of jump rope right now will i be okay to squat heavy in 12 hours

>>39795714
pls respond

>>39795769
As long as you don't break down under the bar, yes it is fine

>>39795788
so it wont affect my squats then?

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For the past 2 years I've been binging pretty bad until I feel sharp pains in my arteries, I think contractions or something. It never before bothered me but now I've only realised how much I might have fucked my body up.

Should I see a doctor before I die or something or am I good so long as I don't continue?

Does anyone have the picture of the nutrition facts of an absurd amount of peanut butter

>>39786004
5'11 135lbs

is SS right for me or is a 5day/week one better? Worried because everyone says it's a meme. planning to eat everything in sight starting tomorrow and do SS for 3 months or until i discover something better

>>39795865
that sounds.. dangerous/painful? get your yearly checkup and mention it

Is there any point in wasting money on clothes if you arent fit? Once you get jacked you can look good in a 10 dollar v-neck. Is being /fit/ the ultimate money saver?

>>39795128
Wide stance squats would fix that easily

Question: My right shoulder's rotator cuff is slightly fucked. I can lift and do everything just fine, but sometimes, when I'm doing a very abrupt motion, like throwing a hook in boxing, it hurts. Should I do stabilization work (external and internal rotations, raises, etc 10-15 reps) for some time exclusively or can I continue benching and OHPing as usual while just adding stabilization work? Also, how many times per week should I do stabilization, 3 times? Everyday?
Thanks!

>>39796179
SS or SL and lots of food is what you need to do.

The "SS is a meme" meme is just meant to troll newfags into wasting their time on routines intended for lifters that can already move a respectable amount of weight.

>>39795781
Insertions (and they're not even muscles), nothing you can do.

>>39796179
I'm partial to grey skull lp but that's just me

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Should I get on minoxidil now? I refuse to get on finasteride because I don't want to murder my erection.

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So I have a predicament. what should I do all ATG squats, parallel squats, or a mix of both? does it even matter?

I do combat sports (boxing, wrestling, some MMA, etc), if that helps to get me any answers

>>39797007
You should ask your instructors

How to make pullups go up?

If i want to get stronger but also lose weight what would a good regiment for me? I'm 5'11 225 pounds I lost 40 from cutting cokes and work/constant exercise. Now I'm looking to go all the way my goal is 170 any advice amigos.

>>39797007
Not necessarily ATG but do pass parallel, it engages the hamstrings and helps stabilize the knees on the way up.

>>39786122
This is fucking retarded. You will make extremely suboptimal gains on this plan. If you have all this time, do PPLxPPLx trading off which leg day is squat/deads

>>39786336
Decent/10. Optimize it by making an A and B day of push pull and legs.
Main lifts for each day:

Push A: BB Bench-> DB shoulder press ->DB incline bench-> couple more of your choice

Push B: BB OHP-> DB bench-> low to high cable fly->couple more of your choice

Pull A: BB bent over row-> weighted chins-> couple more of your choice

Pull B: weighted chins-> DB Kroc row-> couple more of your choice

Legs A: Squat->accessories

Legs B: Deads-> accessories

This is the best and most balanced way to do PPL.

>>39797022
For anyone doing competitive martial arts/fighting, this is the answer 100% of the time. Listen to the people who test your limits on a daily basis and not random dyels on the internet.

That being said, mix it up if neither causes you pain. No barbell exercises have direct carryover to fighting so getting strong with a wide variety of movements can only be beneficial. There is a reason you don't see pro fighters only doing strict barbell programs

I'm a beginner to getting fit. I've been trying to fix my diet recently, as well as starting Stronglifts. I'm an uber manlet (5'2") and my TDEE is about 1,646. Since I'm trying to lose weight I've been trying to eat about 1200 a day. It's been about two weeks. I feel very tired all the time, weak, and cannot concentrate when trying to study. Do I just keep going, or am I doing something wrong?

>>39797249
I'm guessing that you're fat and that eating at your rdi would have been enough of a cut to make you lose weight, so cutting below that is obviously going to be a bit of a shock to your body.

If your macros are all in order then either keep going or if you're going to fail classes because you just can't concentrate, then go back up to your tdee for your goal weight and lose weight more slowly. Getting fit won't help if you fail uni/college and fuck up your options

>>39797286
>eating at your rdi would have been enough of a cut to make you lose weight
I think I'll start with that then, thanks mate.

>>39797038
Hello? Anyone.

>>39787249
>>39794959
Stop taking it.
Literally only a 5% performance increase.
That and if you take it for too long your body can't produce it naturally.

>>39797317
PHUL with some cardio after workouts/on the rest days. Good mix of everything and you can get a feel for lifting really heavy and lifting for reps, see if you prefer one or the other. Then just freestyle that shit once you know what you're doing

On and off with a 5x5 program before taking a long fucking break. Getting a bit sick of only doing three days. Not all too concerned with strength right now and have a shit ton of free time and weight to lose.

Stick with three day free weights or 5 day split?

>>39797357
>sick of three day lifting
>not concerned about strength
>want to lift more
>should I lift more often or stick with what I don't like/care about?

Answered your own question. Brosplit/PPL and be free, my child

Progress on my ohp is slow and I keep stalling. What do?

>>39797403
That's normal. OHP is the hardest lift to progress on starting out.

>>39797403

Pullovers

https://www.youtube.com/watch?v=xVvi0eOsdY4

>>39797418
Any advice or accessories you would suggest? I've been stuck at 105lbs for five reps for a couple months now and I'm gonna try to break the plateau tomorrow

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have there been any test boosters that have been shown to help at all?

like, other than creatine is there anything worth supplementing? Even Whey is a stretch isn't it?

>>39797466
What's wrong with whey? It's to help you get more protein in your shitty diet

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>>39786004
Ok I got a problem with my left lat. I had collar bone surgery on my left collarbone about 4 years ago and its given me problems on and off. But it as consistently bothered my lat.

My right lat is obviously bigger than my left lat and it feels weird af when I flex it. When exercising, I feel a tad weaker in my left lat. The real kicker though is that when I lift on my left side, I have this wierd knot feeling where my lat meets the middle of my ribs. It feels like I'm about to pull it or maybe its already pulled, idk. I've been doing stretches and rolling it out and it only minorly improves it. I have noticed though that rolling it out has recently gotten more painful.

On top of this, it feels weird when I sit down for long periods of time, almost making me lean slightly to the left, almost like its too tight for me to sit with normal posture.

Please help, my back gains are suffering.

>>39797475
have you really noticed a difference?

honestly question I hear a lot of people talk shit about protein powder

>>39797529
I'd say it's good if you're bad getting more protein from regular food. I haven't bought any in a while, which I should've done since I am having trouble filling in all the protein I should get from the shit I eat

>>39797529
Useless if your diet is actually on point without it which most people's isn't, really.

Nothing wrong with it if you're sick of eating other protein sources and you want to mix it into your diet or bulk up your daily calories easily.

Is it normal to have one loose kneecap that freely moves around under the skin with little effort from the hand?

>>39797345
Power hypertrophy upper lower? Alright I'll check out and trust you not the meme me.

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Ok, so I get that the typical amount of weight someone can safely lose per week without significantly impacting muscle or whatever is 1-2 lbs. What I don't understand is where that in-between lies.

Like, how do you find out if you can lose 1.3 lbs or 1.9 lbs? Does it have to do with height and weight, or bodyfat percentage? How much can I figure out how to lose per week?

I ask because 24 weeks for 24 pounds seems pretty long for someone who's not obese and not skinny

>>39797839

Don't worry about that shit. If you are not a bodybuilder training for years, but a skinny fat or a fatty, just cut as fast as you can. Shit, PMSF is ideal.

With my loose skin and stretchmarks can I still get a girl?

>>39797845
I've had an issue before where I tried to cut as fast as possible but hit a plateau quickly. I'm doing a 1 lb per week cut currently and making steady progress.

I just don't want to hit that plateau again.

>>39797031
pulldown machines, pullup negatives, different kinds of rowing, literally imagining in your head that you are trying to bend the bar with index and pinky as the main power source but the others still pulling firmly.

Also lose weight.

>>39797325
Up to 10% during the first few seconds of explosive movements, and exogenous creatine supplementation does not suppress body production

nigger what are you doing

>>39797686
hahahawhat

no

like, I know people who can dislocate it for lulz but that takes time and hurts a bit

I'm skinny (5'8", 138lbs), but there's visible fat on my hips.
I'm planning to eat on maintainance and recomp until I have low bf%, then clean bulk.
The question is: can/should I still do squats and deadlifts during that phase? I don't want t-rex mode

>>39794750
Dont be butthurt now little boy, just be more thorough with your reading comprehension homework next time

>>39786004
How much is gym membership usually cost?

>>39798297
Also, my legs are naturally larger than my upper body (my hips are almost as wide as my shoulders), so bear that in mind

>>39797325
<citación necesaria>

>>39798339
>>39798297
Congrats, you're a genetic failure.
For you strength training will not work and it will take 100 times more work to get results curlbros get doing meme routines, eating shit and doing drugs.
If you're not ok with that you better stop now, if you are welcome, you're in good company.

>>39798463
It's like you didn't read the question at all!
Also, fuck off

>>39795376
he literally says it in the post

1 set of heavy deadlifts

>>39798473
it was a dumb question, of course you should do squats and deads, why shouldnt you.
your legs wont get fucking huge in a night.
they seem big because your muscle distribution and bone structure is fucked up, but they're not strong
just telling it to you how it is, reading your angry answer I dont know if you're ready

Does anyone know how to comedown fast off a cocaine high? I think I snorted a bit too much

>>39798677
Nah man, I wasn't that angry.
Thanks for the actual answer, though

>>39798679
depending on how shit you want to feel afterwards either indica weed, copious amounts of orgasms to get rid of any remaining dopamine, or a fistful of benzos.

>>39796508
Pls respond

Any new new year comic from SIR?

>>39798888
See a physio to check for joint damage, do stabilization exercises every other day, get some proper cuff stretching movements from your physio and do them religiously, rest that shoulder from heavy overhead pressing movements, benching and lat raise movements until it is 100%. Don't ignore it. Seriously.

Take it from a former boxer who wound up needing a double reconstruction because he left it too late to start doing rehab/prehab for his shoulders. They will just niggle at you for a year then one day they will blow out and be fucked for the rest of your life.

DON'T IGNORE THE WARNING SIGNS

Red pill me on cardio.
I want to know whether I should do it or not I heard it kills gains

>>39799105
Cardio burns calories

>>39799105
its fine

>>39799105
Cardio is lifting for your heart. Only a retard wouldn't want a strong heart.

>>39799105

>Pros:

-Better cardiovascular system, so your muscles won't fatigue and burn as quickly
-More aerobic endurance, so when you burn through your anaerobic energy you can keep lifting
-Burns a shit ton of calories and gives you a metabolic boost
-Great warm-up

>Cons:

-There's a recent study where people lost 21 pounds lifting OR running and for the people who were running 6 of those 21 pounds lost were from muscle while those lifting gained muscle mass

>Summary:

Depending on how much you go to the gym, I'd recommend a day of cardio for 30-60 minutes and a 15 minute warm-up cardio session for every lifting day

>Cardio doesn't necessarily kill gains, it can enhance it as long as you keep lifting

>>39799159

Oh and another con is that running is physically jarring and leads to injuries of the legs down the road IF you're running on pavement so I'd recommend the elliptical or treadmill over street running any day

>>39799105
You should do it because cardiovascular health and lung capacity is a vital part of any healthy athlete.
I you can lift 1234 for reps but get winded after 30 seconds of jogging then you're not healthy.
It doesnt kill gains as long as you're not a dummy

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>>39799196

You can build cardiovascular strength from lifting though

I can run for an hour straight if I choose to and I never do traditional cardio exercises

>hit a deadlift pr last wednesday for 5 reps
>bar literally flew up
>try the same weight today
>can't even get it off the ground

what the fuck is happening to me? I'm gonna be honest, I didn't even hit near my calorie goal for the past 3 days but I slept really well, is that the problem? Can not eating enough for 3 days really affect your strength gains that much or is it just my body saying fuck it? I really wasn't feeling it in the gym today.

>>39797490
get off of the internet and go to a doctor

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Is the linear based progression workout for beginners good or is it just a meme?

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

Yeah I know, leddit but, I was curious on what /fit/ thought about it

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I have been lifting for about 5 months eating at maintenance and my lifts have gone up, I've gained muscle and my frame is manlier than before, but I still have bitch tits and a belly.

Is this a good cutting routine?

A

Bench 3x5
Chin Up 3x5
Squats 3x5
Barbell Curls 2x8

B

Press 3x5
Rows 3x5
Deadlifts 1x5
Lying Triceps Extensions 2x8

AxBxA, BxAxB, etc.

I'm on this routine for about a month but most of my lifts are still going up (except bench). Am I fucking up my calorie count or is this normal behaviour for beginners?

>>39799228
>didn't even hit near my calorie goal for the past 3 days
you don goofed bro
how much you missed? I think more than 500kcals can easily do that.

>>39799315
ppl is generally solid

>>39799348
cutting is done in the kitchen - if you want to burn more calories, you can add more volume, but why add volume when you can just do cardio?

>>39798888
I would say you shouldnt ohp at all for few months. Your shoulders get enough shit from just working out.


Stabilization exercises (rotator cuff) and stretching are imho a must for EVERYBODY, not only injured people.

>>39799356
fuk, I probably missed 1k calories (more or less) every day for the past 3 days, was supposed to get around 3100 but I only got like 2k or less, thanks I guess, gonna watch my intake more carefully

>>39799348

Your routine is a mess, I'd recommend a split routine because you're not going to reach your full potential like that. Not enough volume per muscle group

>>39799393
But I heard more volume is bad on a cut, and I don't see why this routine is a mess. It is basically GSLP.

I want to hop on an Upper/Lower split (PPL was my first option but I do not have the time to hit the gym 6 days/week), but would it be viable on a cut?

The sticky doesn't go into detail about cutting, and the Internet is giving me conflicting results. Some tell me to stick to do low volume with heavy weights, others tell me to do high volume with moderate weight, etc.

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>>39799228
mental state, eating, sleep, mood, food before working out, weather...

dont get worked up on it.

Once I attain a new 1RM (good form) bench, I aim for a 1RM x5 until I hit x5, then try a new 1RM and start over.

Of course, I do regular 3x5 (75-90% max) on top of this.

This has gotten me from 1pl8 to just over 1.5pl8 in about 4 months so far.

Am I being retarded? Should I just do more lower reps, or is this ok?

>>39799091
>>39799363
Damn, thank you guys. I think I'll cut down on anything shoulder-related for, say 4 weeks. During that time, I'll be doing a lot of stabilization stuff. Also, I'll keep on swimming,cause as to my experience, that way you can keep your gains better than doing nothing at all.

>>39799439
actually Im doing the same and it seems to work very fine

Thanks to this approach im 5 repping lmao2plaet. I think that as long as we progress on this we can use this.

My bench looks like this;
36 warmups just bar (12 normal grip, 12 wide, 12 short)
12 warmups with something like half of the weight
3 working sets with increasing weight
one final set with max weight trying to add the extra rep every workout

works like a charm

>>39799467
seems fine if you have a spotter or safety pins, but if you're benching alone and you fail the rep, you're fucked, obviously you can roll of shame but who the fuck wants to do that every bench workout if they fail

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Someone told me I should cut, so this is my progress. Should I start bulking now, or keep going?

>>39799062
no answer?

Can someone rate my routine? I do reg parks 5x5 with a ton of accessory work. Weeks go like this AxBxAxx BxAxBxx.
A day
Bench 5x5
Incline 5x5
Back squats 5x5
Pull ups 5x5
Calf raises 2x20
Tricep extensions
Shrugs 5x10
Rows 5x10
OHP 5x5
Farmer walks

B day
Front squats 5x5
Pull ups 5x5
Curls 2x10
Rows 5x10
Power cleans 5x5 (no barbells to deadlift because planet fitness)
Calves 2x10
Tricep extensions 5x10
Incline 5x5
Bench 5x5
Farmer walks
I'm new to lifting but I'm trying to hit everything a lot. Pls help

>>39799608
Why are you wearing swimming shorts as underpants? Wear boxers like a normal man, faggot

>>39799815
They are boxers, faggot. They're hiked up for my legs

help me TRT is making me hungry like an animal but im already at 20-22% bf

Britfag here and I just got a £15 Argos voucher. Was going to buy a kettlebell but they're mad overpriced.

I'm looking 19-Anabolo Testso. A testosterone booster capsule supplement.

I've never taken anything like these other than zinc but I am looking to bulk hard right now. Will these help? Are they good?

>>39799842
have some fucking willpower u faggot

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>>39799846
they are beyond worthles, only supplements worth buying are;

Vitamin D
Fish oil
Creatine

Supplements that may help (only if you're deficient)

Multi-vitamins
Vitamin B
Zinc
Magnesium

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Please comment on squat form.

Things I got last time and tried to fix:

>Shoes
Got myself a new pair
>Feet positioning
Apparently I was pointing too outwards, now I am trying to have correct posture
>Going down too fast
Trying to lower my hips more controlled, is this one working?
>Butt bounce
Either shoes or correctly lowering myself fixed this automatically
>Butt wink
I don't actually see it but tried my best to fix it as well
>Loose core
Trying to keep my core as hardened as possible, is it working?
>Knees over feet
I see it but I have no idea how to fix it, please send help

Also, am I using plates correctly for ankle support.

>>39799896
Remove these weights from under your foot, you're supposed to squat with a flat foot, it also removes your balance.

>>39799876
Alright thanks.

>>39799896
The plates are okay but just make sure your weight is on your heels at ALL times. I'm just watching your heels on the plate here and pressure clearly goes onto your toes as you go into the hole. That why you lose stability in your upper body at the same part.

Other than that fine. If you're not planning on one day getting lifting shoes I wouldn't bother with the plates.

>>39799912
B-but squat shoes have lifts at heel?

>>39799896
>that snap into locked knees at the end
ouch

>>39799912
^ pay no attention to this idiot.

Anyway... popping your knees like that while loaded with weight makes me cringe. You only get 2 knees. How about you stop trying to destroy them?

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Anyone brit /fit/izens here? A bit strapped for dosh how are council run gyms? Thinking of going to the one in the swimming centre in my local city.

Like the council website says it does has a gym in there but no pictures of it no description or anything going to have to check it out myself. Seeing a lot of private gyms that seem alright and seem good but splashing £40 a month for them? Hmm.

Fed up of looking up gyms and it's just a fucking room of treadmills and bike machines with maybe one squat rack at the back.

>>39799931
>>39799912
>>39799940
>>39799946
So, balance point closer to heels and no snapping knees, anything else?

>>39799972
It looks like your holding your breath.

I ate like 4k calories yesterday

should I just give up and binge eat now?

>>39797839
what I'm about to say might partially answer your question... but, here it goes.

in 1 lb. of fat, there are 3500 calories.

say it takes 3250 calories to maintain your current bodyweight.

let's say you also you cut 860 calories for a week (eating only 2390 calories/day)...

take 860*7 days = 6020 calories (which you didn't eat).

6020 calories / 3500 calories (1 lb. of fat) = 1.72 lbs. of fat.

so you're losing 1.72 lbs. of fat every week.

>>39797839
Honestly that number comes from the idea that most people should not try to exceed 1% of their total body weight loss in 1 week. Mostly it has to do with as you get below that weight your maintenance calories begin getting lower and lower so cutting more then that will be a pretty drastic cut in calories. It also tends to be quoted as being closer to the ideal for losing the least amount of muscle on a cut.

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Are dumbbell pullovers a meme or will they give me sick lats?

>>39800042
wtf did you eat? A whole turkey? I had my Christmas lunch and only was around at most 2100 calories. it's Christmas as-well for pete's sake not going to kill you to go over your limit for Christmas.

Though if you're already thinking of giving up. You're not going to make it.

>>39799989
Do you know the difference between your and you're? Did you ever go to school?

>>39800042
Do you want to be a fatass? Then go for it.

>>39800042
fuck off from /fit/ if you're going to give up that easily

>>39787394
Hello alphadestiny

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>>39800065
>chest exercise
>sick lats

????

Am I falling into the trap that got me last time?

>be fatty
>lose a bunch of weight through diet and exercise
>get comfortable with life again
>no working out, eating whatever
>next thing I know I'm fat again

>be fatty again
>lose weight through diet and exercise
>let loose a little bit
>"oh, a coke wont kill me, hell it's been over a month since you had one"
>"yeah, get that second sandwich, you're skipping the fries right?"

Then, the next thing I know, I'm getting a coke every day, and I stop coutning calories.

Now, today I did talk myself out of the extra sandwich so there's something, but I still overate like a mother fucker this weekend.

>>39800161
As long as you know it's a trap, you should be fine, just stop overeating you fat fuck how fucking hard can it be?

>>39800178
Yeah, I'll just blame it on the holiday weekend and try and pick right back up where I left off I guess.
Actually, I don't think I did as bad as I think.

For some reason my calorie tracker lists generic snack mix at 700 calories a cup.

But, I just cross references it, and it seems like it's more ~300 a cup instead.

So, I might be under the radar here.

If I'm a fatty, is there such a thing as cutting too much?

Like, look at Christian Bale, he cut to nothing, then was able to bulk and put on great mass.

I just want to make sure I lose all my fat, and what I put on is clean, ya know?

>>39788597
If you alternate you're routine so it works best for you, you will die.

>>39800197

Any bodybuilder (read: guy lifting because he wants to look good) should cut to 10% bodyfat. 10% is very lean. Cutting past 8% is 'too much'. I find that at 8.3% (dexa scanned) my dick stops working and I get depressed.

You need to cut to a minimum of 10% to bulk. Otherwise you put on excess fat during the bulk.

>>39788690
>mfw 1/2/3/4 after 8 months
You probably never tried hard enough.

>>39800197
Every actor is on low dose of gear.

In a natty case you definitely don't want to just go auschwitz and starve yourself.

Generally below 1500kcal (unless you're a manlet) will really string you out.

Anything below your maintenance and that is golden as long as you still get your fat/protein intake.

>>39800208
Bet. I was thinking I'd just do 15%, but yeah 10% sounds way better, and I really want to not have any jigglin' skin on me

>>39800215
I think by the time I get to 10% I'll be committed enough to go on gear myself.

I've already thought about it.

>>39800216

The reasoning for this is a couple things:

1. The lower your bf % when you bulk the less fat more muscle you gained (proven science-ps-in the sticky)

2. This is more subjective, but you never have to be fat. If you start bulking at 15% one month into the bulk... man 15% is already kinda 'soft' looking. Gaining fat at 15% is a real mistake.

Way better to just go 10-15-10-15 and never be fat as opposed to going 15-20 and always being fat

>>39800234

That's retarded lol but whatever you do you.

The only legitimate use of gear is to superceed that 'natural limit'. 99% of people on gear are just lazy and want to use roids to look like a natural. Don't be that guy lmfao

>>39800246
Is Christian Bale's body in batman natural?

>>39800133
kek

>>39800251

No but he's an actor and he had to get that body fast fast fast and he's too busy to train for 15 hours a week and he's too fond of eating out to meal prep and count macros

It can be done without gear.

Roiding to look like he looks in Batman is pathetic when all you need is discipline and time

>>39800214
>t. fat fuck

>home for christmas at parents house
>only small gym available has no heating
>its like 0 degree celcius or something
s-should i just skip gym or 2 weeks or bear with it?

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6ft, currently 195lbs

Am I good to start lifting or add more weight?

>>39800276
Well, let me put it this way, if it falls in my lap, I'd use it, but I won't go out of my way looking for it.

>>39800307

You sound like the kind of guy that's too stupid to use roids safely desu

It's not child's play messing with your hormones

>>39800306

Add more weight for sure. You can't lift yet. Recommend gomad. Gallon of milk per day.

Once you hit like 225 you can do SS. Make sure you keep eating more while doing SS. Strength base is important. Strength=looks.

>>39800305
Typically when I am away or on vacation I use that time to work on things I don't give to much time to and use it as a nice deload. So for example, ill work on some flexibility, body weight, maybe HIIT, etc.

>>39800306
wtf are you talking about "start" lifting. You should be lifting already. Regardless if your cutting or not. If you have "seriously" been adding weight and not lifting you are fucking braindead.

>pppls....be
>troll... can't ...
>be that.... stupid

>>39800353
i can work on flexibility
what body weight exercises beside plank and push ups though? I dont have a pullup bar
I just feel like shit whenever I skip is there a way to not feel like shit?
moms holiday cooking doesnt help

>>39800306
I'm approaching where you're at, and I planned on dieting for at least another 40 pounds from there, I dunno what your goals are or anything, but I'd diet from your shoes.

>>39800306
>you have to be fat to start lifting
Jfc where do y'all come up with this bullshit?
I hope you're baiting.

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>>39800372
Pullups is just finding a place to grab onto, a door frame, improvise if you can. If not you can do some pullup type variations.

Bodyweight squats, lunges, bench dips (you can use a chair), burpies, etc. Its really about getting creative without being stupid.

There are lots of charts that show various levels of progression you can work up to making the different body weight exercises more difficult.

>>39800347
I am lactose intolerant. Would almond milk be okay?
>>39800347
I was discouraged by all the contradicting information from every direction for the longest time so I'm just doing my research now and gathering opinions.
>>39800374
In my mind, I thought 200 would be okay so start cutting. I'm not going for a super buffed look but to just better my diet first with appearance coming in second.
>>39800390
Same answer as >>39800367

>>39800065
Working out your lats will give you sick lats. If you suck at using your lats, pull overs won't help.

Most people do rows and pull downs by arching their back to get momentum. They kip their chin over the bar for pull-ups. If you do the same body english for pullovers they'll be equally ineffective.

But sometimes certain exercises 'click' for people and they get how to use the muscle right. Maybe pullovers will do that for you. I still haven't found anything for hamstrings.

>>39800416

Hmm, If you're lactose intolerant, I'd say that hamburgers for protein and French fries for carbs. Just add a lot to every meal. Like I said, look for 225 to start doing SS. Avoid 8-12 rep range. Avoid isolations. Never do curls. Workout for 45 mins 3 times a week. Eat as much as you can. Never do Cardio.

You'll make it in no time ignore the trolls

Got a bunch of amazon cards for christmas. What's some fun/cool fitness related stuff I can get? Already have plenty of whey and creatine.

>>39800416
Holy fuck you're serious? Do what the fuck you want, go on pretending you are "just gathering information to avoid doing things wrong" and not simply lazy.
You should be lifting 50lbs ago, or at least as soon as yesterday.
I'm out.

>>39800459
Forget the creatine (or not, maybe you can squeeze out some more rep here and there) and buy a nice espresso machine to use as pwo substitute, other than that I'd invest in some clothing maybe, or shoes. A new gym towel or microplates? I dunno what you have and what not.

what's the easiest way to cook and consume mass eggs?

My pan is barely big enough to scramble 4 eggs at a time, I basically want to make a mass quantity of scrambled eggs, like at least a half dozen at a time.

my biggest issue with eating eggs is too much prep work, with not enough pay out.

I want to basically eat nothing but eggs for my diet for the next month or two.

help me make ~1500 calories of eggs a day

>>39800601
Get a bigger pan.

>>39800608
Then I'd imagine I'd need a bigger burner, too.

basically I want like a crock pot of eggs that I could just grab a few scoops out of, give it a stir, and put the lid back on and forget about it until I'm hungry again.

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Are the "High reps low weight for hypertrophy" and the "Low reps high weight for strength" rules just complete bullshit memes?

I was stalling on 220 bench 1RM for months. I'd do several sets of 3-5 reps of 180-210 to try to build up strength, but I never got stronger. 220 was my plateau no matter how hard I pushed myself.

It was only after doing sets of 15+ reps of 170 that I was able to push past 220 1RM. Do some people just respond better to high volume for strength or something? Have I just been lied to??

>>39800632
>Can autism manifest itself with a fixation on a food?
Thanks for proving it can.

Do you have 4 burners on your stove? Do you have 4 pans? Holy shit problem solved! Cook 4 batches at once. Then when your hungry just microwave them for 20-30 seconds.

Seriously, your level of autism is staggering. You should really get your mom to cook the eggs for you, there is no way I would let my autistic child use the stove unsupervised.

>>39800661
I only have two pans, and I don't even like cleaning the one I do use.

I don't think you're understanding the concept. I want quick and easy, with no clean up.

Can I buy pre-cooked eggs or something?

Like a big frozen bulk pack, and I just microwave them?

>>39800689
>Being to lazy to clean up after eggs
>Making it
Pick one.

Look, you can put raw eggs in a fucking blender and drink them for all I care. Microwave them, eat the shell, who fucking cares. The fact is if your so fucking lazy that, meal prepping eggs is a big problem then your training likely fucking sucks, the rest of your nutrition is garbage so overall I don't think you can be helped.

Ill let someone with more experience dealing with the severely autistic to chime in and help you.

>>39800656
Different people respond to different training styles. The reality is, that hypertrophy is about total volume. Strength is about intensity to your 1RM.

The problem is there is alot of factors and things that are not actually mentioned when discussing some things and they can be important to progress. An example of what I mean...

Let's say your doing 3 sets of 5 reps for 180 lbs. So your working in the "strength" range. You do all 3 sets at all 5 reps. Sounds good, right?

Well only sort of. Did you stop at 5 reps because the program told you to or because you were at risk of actual form break down? If you stopped because you hit 5 reps but could of actually done 10 reps, are you really working in the "3-5" strength range? I would argue no, you aren't. Because your not challenging yourself. Its why I am a big fan of AMRAP sets as my last set in the major exercises.

The reality is breaking through to a PR is all about pushing yourself. That might be through very heavy low rep sets. Or it may be higher rep lower % of your 1RM sets (AKA: what we associate with high volume work). To become stronger your going to need both.

The "strength" routines recommended for beginners are mostly done so because they don't have a strength base. As you get stronger you will need both -- volume and intensity.

>>39797325
5% is quite a bit just for a supplement

>>39800710
I'm inbetween homes and going to be setting up a new kitchen when I move, I guess I'm just looking for advice on to how to make it the most efficient way possible.

Maybe I'll lookinto a dishwasher

>>39800774
I guess I don't understand why not just make a dozen of them in several batches and heat them up later. I mean, honestly eggs take less then 5 mins to cook, I don't know of anything that takes less time to cook then eggs.

>>39800825
I've never tried re-heated eggs, sounds kind of nasty.

but yeah they don't take long, it's just a lot of clean up.

gotta wash a bowl, a fork, a plate, a pan.

then there's cracking the eggs, salting the eggs, peppering the eggs, buttering the pan, cooking the eggs, eating the eggs,

>>39800860
If your not leaving it to set overnight and doing it in the same day, reuse all of the devices and don't cleanup after each time.

Eggs reheated in the microwave are like anything else reheated in the microwave, not as good as it was the first time but nothing wrong with it. Use cooking spray instead of butter.

Or avoid all that. Simple break open a egg directly into your mouth and slurp it down. No cleanup, no having to 'chew" no salting or peppering, literally you swallow, can't make it any easier. Nothing wrong with raw egg

SS or a full body split routine for a beginner?

>>39800886
SS for 3 months. Then UL split for 3 months. Then decide what your goals are and work toward those.

>>39800885
recommend cooking spray?

i've always just used a stick of butter like it was a marker.

>>39800910
Canola oil. 0 calories. Butter has shit macros.

Do SSRIs (anti depressants) lower test?

>>39801829
Who cares? Just take tren and get angry all the time and you don't have time to be sad

>>39801829
SSRIs are a band-aid solution to a solvable problem. Psychiatrists will tell you that "Your brain is just malfunctioning, just the same as a bad liver would." but they're full of shit and just trying to push drugs to you to line Big Pharma's pockets. They'll cause more problems than they'll solve, and then you'll go crying back to Dr. Goldberg and they'll prescribe you MORE drugs to fix those problems.

Take some time, start meditating (correctly), dig really deep and find out WHY you're unhappy, then fix the actual source of the problem. You'll be much healthier for it.