QTDDTOT

>>39834998
what are the macros for cum?

>>39834998
Is it safe to drink your own cum? I feel like it's just wasted test.

Also good /fit/ porn? like HD shit

>>39834998
Does whey work? I've read on other imageboards that it is just a waste of money.

>>39835609
>does whey work
I want you to think about how the body works

I want you to then think about how the body needs protein

Now ask yourself 'does eating protein help my body'

If you cant figure this out I suspect you need an /education/ rather than /fit/

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Should I work out every day or every other day? The sticky didn't really answer this

>>39835695
You shouldn't just "work out". You should get a program that does what you want it to do and then follow it. What are you trying to get better at? Are you trying to lose weight? To get stronger? To get swole? Just "working out" isn't really a goal. You can definitely do cardio every day but you probably shouldn't be lifting weights 7 days a week.

>>39835695
That depends on what you want to achieve

Working out 'every day' isnt actually working out every day like you would think. You rotate what muscles you work so while one day may be legs the next will be arms then the day after core then back to legs so you give certain muscles time to heal and grow.

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>>39835760
I'm doing Mark Rippetoe 5x5. It calls for doing it every other day, three times a week. The problem though is that the workout only takes like 20 minutes for me to do and I usually don't feel like I've done much of anything. Because of that, I've started going through pic related every day too. I also do a five minute cardio warmup every morning, but nothing too major. Should I do more? I'm not really trying to get huge or whatever, I just want to be fit and be able to rely on my body if shit hits the fan.

i fucked up my knees (make popping sounds and feel unstable) doing lungs 5 months ago, and got tests done but nothing came up.

They still get very irritated and painful when I try and squat or run for any distance really. Has anyone had this issue?

>>39835833
>20 minutes for me to do and I usually don't feel like I've done much of anything
Slow down

Go pick up something heavy and do a curl with it quickly

Now do the same thing but take longer to raise it and longer to lower it on the other arm

Feel the difference

Can someone recommend me a routine? I'm 18, 6ft bout 170. I've been lifting for about a year. But I don't really know what I'm doing.
I'm looking to lean bulk up to 185 and gain lean muscle mass. Please help.

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>>39835849
Holy shit no wonder

Thanks anon

Is there any fun cardio that isn't shit?

>>39835875
Dont worry everyone makes that mistake, myself included

People always talk about reps/sets/form but never timing which is just as important

You should also supplement your exercising with fast sets on heavier weights as well though, doing a combination of both is useful (or so a lot of body builders say)

>>39835881
Well unless you're doing anal; sex.

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Fatty here, started training two weeks ago. Had appendectomy 6 weeks ago. Tried to squat 110 day before yesterday, succeeded no pain or anything. Didnt expect any. Wakeup today, dull pain on my waistline, see doctor and all that, probably ripped scar tissue.

My question is since I probably wont be able to lift heavy, or maybe even lift at all for a while, what is a safe amount of calories to cut, the standard is 500 correct? But can I cut even higher since I basically will only be sitting down all day and running 3 days a week for a month or so?

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>>39835888
Hm, alright then. Thanks mang

>>39835840
also having this problem

How to not suck at bench?

I'm embarrassing on the bench. I'm 6'3" 235 lbs. and I can't rep more than 105. Twice now I've tried to go 110 for 5x5 and the most I've achieved is 2x5 and I fail on the third set and have to deload. Seems fucked. Ive been lifting for a few weeks and my other lifts are progressing well.

OHP - 85
Squat - 160
Deadlift - 225
.......Bench 105

WTF? How do I get it up? Today, after failing again at 110, I added in incline press and flys in an attempt to get my chest stronger but it's just sad at this point.

>>39835881
I like to fuck around on my phone on the stationary bike, it makes it go by much faster.

>>39835991
to be fair all your lifts are really weak so dont stress to much. Deload so you can do all your sets do some accessories close grip or dumbell bench are great

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So I'm already the biggest guy at work, but how do I become the office Alpha?

I'm currently second in the pecking order, but the guy above me is educated, wealthy and very intelligent. I am neither.

>>39836221
Get gud

>>39836221
>educated, wealthy and very intelligent. I am neither.
>I am neither
>three things
Im sorry anon, you were born with an incurable disease known as idiocy. Im afraid its fatal.

>>39836221
>>39836251
>>39836265

Mook status confirmed.

Don't have free weights at home to get big. Is doing calisthenics a good alternative to building muscle and losing fat.

>yes do cutting
>yes do cardio

But will calisthenics also help lose weight and build muscle?

>>39836283
Losing fat is more about you having a proper cutting diet than exercise

In terms of calisthenics, yes it will help you build muscle, but there is no denying its slower than just using weights.

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What's the cheapest possible meal I can eat that is also healthy. By healthy I mean with low amounts of cholesterol, doc said it was high.

I wanna eat the same meal 3 times a day to hit 2600 calories a day

>>39836315
Rice, oats, flour.

Blocks of cheese

>>39836265
Well I'm taking night class's now. I'm also still young. Is 23 too late learn basic stuff? My math is also at 9th grade. (pl8 math is hard)

And what Word should I use if it's three things?

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>>39836315
>I wanna eat the same meal 3 times a day to hit 2600 calories a day


no point, I eat the same meals daily but no man can eat the same meal 3 times a day for a long period of time, you'll put a bullet in your head

Just combine the following shit into 3 different meals and eat those 3 meals daily.

>>39836366
>I am none of these things

>>39836366
I am none of these things

or 'hes X, Y and Z and I'm not'

Neither means one or the other, it cant be used where there is more than two factors.

>Is 23 too late learn basic stuff?
Its never too late as long as you're making progress

Are calisthenics good for maintaining strength when weights aren't available?

>>39836315
is this what making it looks like?

>>39836315
brown rice, black beans, broccoli

>>39836409
Well its definitely better than nothing

Trying to lose weight. 6'4" 290lbs, currently down to 270 by fixing my diet and counting calories. Started doing pushups and situps about 2 weeks ago. Only at about 20 pushups and 15 situps a day, but it's progress. Anyway, questions:

1)My abs are aching all day, especially during situps. Should I expect that to go away within the next few weeks?
2) while doing pushups, I feel it in my core almost as bad as doing situps, is my technique wrong?

>>39835855
What the fuck is 'lean bulk'? Buy or pirate Starting Strength book, download the app, eat like a horse, follow the program. It is not physiologically possible to gain muscle without gaining fat without chemical assistance or
>god tier Aryan genetics.
How much are your main lifts?

>>39836382
BITCH I SAID WHAT I SAID AND I MEANT WHAT I MEANT IF I TAKE A BULLET IT WAS WORTH IT FOR THE GAINS

>>39836429
1) Yes. It's called DOMS, it sucks, and it's why most people don't have saran-wrapped 12 packs, but it does go away eventually. Your body will adjust.
2) No. Holding your body straight from your shoulders to your ankles is hard work for your core, especially for a big guy like you.
Keep it up brah, you're gonna make it

>>39836461
Thanks man. Sick of wasting my life being a fat fuck at 21 when I should be at my prime. Guess I'll keep working through it.

>>39835881
Go run or bike or swim until you can't for at least half an hour 5 days a week.
It'll fucking suck for the first month or so, but your brain and body adapt and it gets good, or at least tolerable.

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OK so recovering fatty here, I have been dieting for a while
I'm 6ft 250 ->211lbs now
I am starting to go to the gym now and I'm on my first week of SS however I'm still scared of the memes

Does SS really make you fat? Or should I just keep doing it. If it's not good for weight loss should I just cardio to goal weight?

>>39836389
>>39836405
Thank you.

>>39835849
>>39835888
this is actually retarded. You're not supposed to lift weights slowly.

The reason the guys workout is only 20 minutes is because he isn't lifting heavy enough and resting enough between sets

Does it count as a failed rep if I wait literally two (2) seconds to allow lactic acid to release, then continue/finish the set?

>>39836550
I think that's more personal preference. As long as you're consistent with what you consider failure, then you'll be fine

>>39836504
Lifting isn't "good for weight loss". It will make your body look better.

>>39836504
I've done SS for 8 months, gained 25 lbs but mostly muscle and was toothpick mode before. It won't make you fat, all those memes are from bodybuilders who think 4% BF qualifies you for a HAES membership card.

Anyone noticed being able to do huge easy shits once they cleaned up diet and started lifting properly?

>>39835881
You mean like sports?

>>39836596
I've been shitting more regularly, that's for sure. Went from once a day to 3-4.

>>39836622

I already shit 4-6 times a day and I haven't started working out yet. The idea of high fiber high protein diets terrifies me for that matter alone - I already get people accusing me of wasting time because I go to the bathroom so often at work.

>>39836504
Weight lifting in general isn't good for losing weight, but if you mean replace fat with muscle, SS is a great start. Alternatively, doing cardio while losing fat will give you some amazing legs.

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What did I do wrong here?

>>39836733

Her arms look fat.

Don't pursue

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>>39836740
She's got a pretty face. But really, where did I go wrong?

>>39836733
Talk more before setting up a date

>>39836733
too quick to ask her out anon, if you ask her out that early she's going to know you're a premature ejaculator.

>>39836733
>Laying in bed bored
Right there you dun goofed. Consequences will never be the same.

>>39836771
Give me something better.

>>39836733
Being a fag

>>39836748
dumbass you didn't do anything wrong, she probably just doesn't like you and you need to forget about her.

>>39836748
when u downloaded (((Tinder)))

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>>39834998
Is this normal? Asking for a friend

Been getting really strong cramping in my feet and calves, especially right when I wake up. I already drink a metric fuckton of water (kept a tally and average 90 oz a day) and take a multivit with potassium in it. What else can I do? What the fuck is this? Sometimes it's just a random cramp, but in the morning it happens when i stretch out right when I wake up. It's like I stretch too hard.

>>39836823
looks like you have lordosis and a gut. I would fix both.

>>39836824
Maybe try stretching your feet and calves and rolling them out.

>>39836778
>Taking to this cute bitch with fat arms
>Literally anything else
Redirect, lie, say you're fighting goddamn underpants gnomes. Just don't be doing nothing.

>>39835881
Kick boxing/MMA is fucking awesome. I'm on my 2nd year and got lean as fuck from 90kg to 70 in less than a year.

>>39835896
Calisthenics other than just cardio presents no worry of losing muscle. Interval training works great.

>>39836845
I did lie. I was actually touching myself.

>>39836861
>>39835881

any combat sport is super exhausting and fun. You might not consider the training as much fun, but most people consider the sparring to be a really great time.

>>39835991
Pressing isn't a pectoralis movement, it's more of a triceps and ant. deltoid movement, so flies won't help you. Try push ups. A lot of push-ups.

>>39836221
>Neck muscle toning.

Trust me. A long, scaly ass Himalaya mountain neck gets all the puss.

>>39835991
I hit a 4 plate deadlift before I could bench 185.

It sucks, but keep trucking and your bench with grow. It's actually harder to increase the weight when you're weaker because adding 5lbs (the smallest reasonable increment) is a much larger percentage of what you can lift.

>>39836894
what would be a good pectoralis movement

>>39836283
Hell yeah it is. The steep curve in difficulty + (most of the time,) strictly compound movements is the only issue.
Other than that, it won't build muscle as fast as weight training but it will develop things like balance and kinesthetic awareness faster. No one gets huge off only calisthenics though.

>>39836315
Potatoes, oats, chicken and rice.

>>39836833
I started eating better according to the sticky. What else can I do? Physically incapable of squatting, including body weight

>>39836932
I dunno really know, it's just pretty easy to identify. I've never had it.

>>39836921
Same poster -
Flies(parallel bar, weight, ring etc.) are the most common and effective. Pecs adduct your arms to the front.

>>39836950
Assisted squats or strict fat cutting plan. Choose one.

>>39836948
I'm looking and it seems that black beans and lentils are cheaper and contain more protein so I might just go vegetarian, that's where the pussies at anyway

I´m stating to work out, resistence and cardio. im tring to burn fat and lose weight primarly.

If want to do LISS Cardio, it has to be immediately after hittin the gym or can be later through the day?

Anyone got that image that gets posted around here of that manga with the girl talking about how people who don't take care of themselves aren't worth shit?

>>39837084
For maximum gains you would do it prior to your resistance training but if you're just starting out that's not going to happen. So I'd say at any other time throughout the day is fine for now.

>>39837116
Thanks mate

Are pushups necessary?
I want to fucking do them a lot but always end up with extremely sore palms.

If I use the traditional method, my wrists are fucked for a day or two because of my shit job that overworks them.

If I use pushup bars, the bars kind of sink into my palms and cause enough pain that I have to stop early.

>>39837189

I should add that I'm seriously considering going NEET for a few months to focus on exercise simply because work is interfering with it in every way possible - I have an inconsistent schedule, which means my sleep cycle is inconsistent too, and I use my hands and arms so much at work that any injury or overuse of them outside of work will directly impact my performance while there.

If I quit I have enough money to go at least 6 months without worry, during which I would be able to work out 4 times a week at home (no equipment, no gym membership, just some heavy stuff and enviroment)

>>39837189
necessary for what?

>>39837231

I guess it's kind of retarded to say that without context.
I mean necessary as a starting, beginner exercise.

I'm a skeleton manlet, dude. 5'10 and 135, I eat like a bird, I'm tired of being scrawny and weak. I want nice healthy chest muscles.

I used to have one of those shitty Canadian Tire home workout machines with the lat pulldown/butterfly/press/calf contraptions.

Now all I have is a 15 lb dumbbell, a 25lb hunk of steel from a snowblower, a chair, and two pushup bars.

>>39837189
No exercise is 'necessary', there is always something else

But if you getting sore wrists you are doing something very very wrong

>>39837279

I never had wrist problems until I got this job. It's a part-time job folding clothes and moving stock to pay bills, and I've had to wear wrist wraps some days to reduce the amount of pain I get in my wrists and forearms.
It sadly isn't a case where I can work smarter and not harder.

I do stretches sometimes before work and especially home before I hop onto an FPS or something, but having multiple days off in a row is the only thing that gets it to taper off and disappear.

>>39837287
Dont do push ups then, have a look at other exercises for chest

>>39837211
Unless you can find a job after you quit that supports a workout consistent workout schedule you're just going to be right back where you started

>>39837242
In that case yes they probably are necessary, and you will probably have to bear the discomfort, try different hand positions because it shouldn't be that hard.

>>39837291
>>39837297

I'll keep it in mind.
I'll start looking around for some alternatives that I can do without equipment.

>>39837293

I understand that. It's something I will have to deal with or compromise on. Hopefully a better body will let me get into something more laborious with less overall hours, or alternatively at a desk.

what should I do for a career? i'm not passionate about anything and I work at costco right now and im going nowhere in life.

>>39837371

Costco is still good to work at. Hold onto it while you decide.

The pay isn't as good as it was under Jim Senegal, but it's unparalleled for retail and they always hire internally.

>>39837371
Do whatever pays you enough to put up with the bullshit you have to do. You think the bilions of people who live on this planet are all passionate about what they do?

>>39837380
the pay can top out at 20+ an hour so thats fine but i just am going nowhere it feels like
>>39837387
i suppose thats fair but there has to be more to life than this.

>>39837391
> there has to be more to life than this.
Why? Because you feel sad the universe needs to step its shit up?
Also there should be several hours of every day and days of each week that are yours to do whatever the fuck you want. The limiting factor here is you bro you could be working towards anything

>>39837480
Fair enough, I had a long conversation with a girl i'm interested in and shes into me but she doesn't approve of my lifestyle of working/doing what ever I want. It really got to me I guess.

>>39837488
Yeah my ex was like that oddly since we broke up I now have a job which I love and a partner who I get along with heaps better. So by all means find something you are passionate about and pursue it as hard as you can but remember that your job doesn't mean anything about you. If your passion is shit posting on 4chan and banging sloots as long as your employment supports it all power too you.

Any good routines without leg press or deadlifts?

>>39837557
thanks anon, this makes me feel a lot better.

>>39837563
what lower body exercises will you do?

>>39837575
It's cool man anyway hows your progress? I benched 150kg today what are your fitness goals?

>>39837610
mostly fat loss, was 339 pounds, now i'm 240. Still have about 40 pounds to lose before i'm at my goal weight. But it's been steadily progressing so I'm optimistic about the future in that regard.

>>39835695
If u able to workout everyday - your weights are laughable and u not gonna make it.

I'm doing Stronglifts 5x5

I'm on my second week of it now, but I'm sore all over I can barely get down the stairs without muscle pain. My form is shit and I keep trying to improve on it, but should I skip a day to get another day of rest?

I don't even know if I could lift right now. More protein and rest should solve this right?

I get pain in my left knee when I do squats and there seems to be no way around it. It's just the left knee and my form is good, I stretch and I even get it with 0 weight. It's a light aching pain where the knee joint feels kind of unstable.

What should I do?

My hip is wider than my rip cage from a frontal view. Is this normal?

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anyone else go to the gym smelling/looking like shit? I swear people take showers and put makeup/do their hair before the gym...WHY

>>39836824
Try supplementing chelated magnesium.
And only in that form

I've been working out over a year now and my results are pretty bad... People have given me new routines to try, but I haven't seen good results. It would be nice to try something backed up with strong evidence.

Does anyone have a "proven" routine? As in, something that clearly got good results for someone. Like a routine+results image.

>>39836448
It's a bad idea for your gains and here's why. Your body needs a bewildering variety of micronutrients: all those vitamins, minerals, amino acids, trace metals. You have zero chance of tracking them all. Scientists themselves don't think they've identified them all. And even if you somehow got them all in the same one meal it wouldn't help because some of them can't go together: getting one keeps your body from digesting the other at the same time.

> So what can I possibly do?

Eat a VARIETY of meals like a normal human being, and all the little stuff evens out. Just focus on portion control: above all get the right amount of calories for your needs. If you want to track more, track protein. But don't worry about stuff like iron or vitamin b unless a doctor specifically tells you to. Just get some variety and you'll be fine.

And that anon is why your body craves a variety of foods: much easier for evolution to implement then a different hunger for each specific micronutrient.

> But didn't medieval peasants live on gruel alone?

Not when they had any choice! Most gathered herbs and caught what infrequent small game they could. And they still died at 30.

How do i suppose eat a less food?
194 cm/ 100 kg/ 15%bf

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Form check on my squat? I'm getting mad back pain and I have no idea where. Couldn't even do Pendlay rows today. Went to a physio, deloaded quite a lot and switched to high bar on squats but it persists.
I know the video will be sideways, webm for retards rotated it and I have no clue how to rotate it back. Any pointers from those who post a lot of webms?

>>39837939
By all means skip a day, heal up. Deload a bit when you get back. The soreness WILL go away, you'll even be a little nostalgic for it. Good luck anon! SL 5x5 is a good program, keep going and you will make it.

Can I do a decent chest workout without with two light dumbbells (cca 12kg) and bodyweight? Should I just go for a really high rep count on the usual exercises?

>>39838239
Count calories.
Find low-calorie food you really enjoy.
Drink coffee black
Cut out sugar, especially sugary drinks and candies
Avoid restaurants. If you must go, don't have salad (which can be loaded down with fatty dressings etc), have fish
Count calories.
Spicy food is more intense and satisfying without being more caloric.
Exercise too of course.
COUNT CALORIES!

Started having some pain in my left shoulder couple days ago after doing push ups post-workout.

Went gym today thinking it may just go away and did squats just fine, but after one set of OHP my left hand suddenly started hurting, with sharp pain when closing and opening the palm. It slightly better now, but still some sharp sensations every now and then. How badly did I fuck up?

My shoulder seems to be feeling relatively the same, but the hand pain gave me a scare so I just stopped workout half-way. Is the hand pain possibly related to the shoulder pain, or did I just somehow badly fuck up my wrists on OHP to cause this (kept them relatively straight) ?

>>39838352
Do dips / weighted dips. If you can't, push ups or weighted push ups. It's useless to try to bench 24kg

>>39838368
rest for a few days and then whenever you step foot in a gym do:
3x20 shoulder dislocations (with a stick) - google it
3x20 band pull-aparts
3x20 arm circle swings (10 per arm)

it's a little prehab work i've been doing since my last shoulder injury in 2013 and never had any shoulder problems since then

>>39838368
rest for a week or two

>>39838287
stop fucking squatting/deadlifting if you have pain

>>39838287
your form is fine. post diddly form, maybe it's fucking u up

>>39836920
such is life for long armed lifters

I deadlifted 500 before I bench pressed 225

>>39838658
Where the hell do I get a stick in a gym? Should I carry one with me? Same for bands.

>>39838666
Would like to, but already took seldom rests from squats in the past two weeks to heal up my left hip flexor, so it would suck to take more rest.

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How many calories?

>>39836430
Well you can bulk on McDonald's or bulk on chicken broccoli and oats.

>>39838704
idk there are like 10 at my gym lol
you can do dislocations with bands as well so yeah, go buy a resistance band (not too strong) and carry it with you

I have very weak core, all my lifts are stalling because how weak it is.

What exercises can I do to hit it harder and I don't mean just vanity abs and petty stuff like that I mean I need to be thick like a tree core.

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How is my deadlift form?
Sorry for being a little out of the frame.
The amount there is 2 plates.
I am mostly concerned about my lower back being neutral. Is it there?

>>39835840

Ive been having this problem for years

I pushed through it and got 150k squat/220k deadlift

But now I worry every day my knees are fucked

>>39836921

barbell flies are probably the best

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is this archievable natty?

>>39838885
Most things are achievable natty, even some ultra swole bodiea are natty and that guy in your gif is definitely achievable natty. All you need is the right routine and lots of dedication and you can make it brah.
Basically if the guy doesn't have rigid movement and his body isn't roadmapped with veins other than his forearms then they're probably natty.

>>39838913
t.jeffseid

>>39838913
That body takes years of dedication, an active strenuous lifestyle, good living, and lifting from child.

I don't think he does any of that.

what is the difference between chest dips and triceps dips?

sometimes when i do dips i feel the chest and other times i feel triceps but i don't know what is the difference in what i'm doing

>>39838955
tricep dips are when you're more upright, it hits your triceps more

chest dips are when you're leaned more forward, that targets your chest more since you're closer to a horizontal plane than a vertical plane

tldr

when you're more vertical - triceps

when you're more horizontal - chest

>>39838949
That's my point, none of these people that think everyone needs roids to look like that don't have the dedication to get the body in the first place and want instant results. You can get big natty but it takes long as fuck.
A good example is Terry Crews, when you look into it he's natty, the thing is that he's been working out high intensity every day of the week since he was around 13.

>>39838976
oh, i see
thanks lad

>>39838984
welcome m8

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>>39838981
is he natty?

>>39839000
At one point in his wrestling career he had gynecomastia which is often a side effect that comes with steroid abuse, so probably not natty.

>>39839034
how long after roiding can you be considered natty?

>>39835833
If you're doing 5x5 and dont feel like you done much, it means you're lifting too light

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>>39839041
I'm guessing after you lose all your roid gains, but i don't really know the general consensus on when you're natty again.

It could be possible that he stopped and is natural at the moment since he is known to work out and eat like a beast, but he used roids at one point in his life.

This is going to sound super autistic but here goes.

My nipples are a little puffy, so unless they're erect (and therefore smaller) my whole upper torso looks like shit. When they're erect I look alot better. How do I make them erect/small all the time?

Can incline bench press and weighted Chest Dips replace flat bench press? I'm doing a novice routine ATM which simply says flat bench press

>>39839090
Constantly apply ice or simulate by pinching. At the beginning of 7th grade i learned something that i would never forget. A kid ran up to me and pinched my nipples and told me, "in 8 seconds they'll get hard". Take this knowledge and use it as you will.

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I have a shitty old barbell and the chrome is flaking off on one of the ends. Is there some sort of chemical or compound i can rub onto this to make it stop?

>>39839153
You could just buy chrome or ignore it, it's not a big deal at all.

>>39839067
if it's been ~5 years, can't he be considered natty?

>>39839212
I guess, but we can't be sure that he stopped, his career gives him no reason to stop.

Can decline presses, or any exercise in general, help lessen my pectus excavatum?

I've started the gym 4 weeks ago, and I was doing SS with a few accessory lifts (curls, extensions)
I was doing a bit more research, and saw that ICF5x5 may be a better routine as I want to work for hypertrophy as well as strength.
1) Should I switch over or stay with SS?
2) ICF includes cable crunches, and I'm afraid that I'll end up looking stupid doing them, because I've never done them before. Am I just being a pussy, or could I substitute it for another ab workout?

>>39836430
I hit 1/2/3/4 those are my maxes

>>39838870
>>39835840

are you able to run without pain?

what do you do to manage it and not get injured again?

What is the best routine for a model aesthetic? 3x5 doesn't serve me in my day-to-day.

are my stats good for 123lb 5"8
squat 55kg
bench 45kg
OHP 27.5kg
deadlift 60kg
pendlay row - 40kg

im sure im the weakest one in my gym, think eating is more important than lifting

>>39837579
Dunno, that's why I am asking here.

>>39839445
Good for a start
Keep eating
Keep liftan

>>39839445
Not bad for your weight. Keep going!

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Fatty here, been cutting at a deficit of 500, so at 2100, for about two weeks now. Along with running and gym. Don't want to get ahead of myself but im slightly discouraged because my weight has been hovering around 219-222 this entire time.

Is it normal for my body to be in this mode now that my diet is healthy? and yes im eating what I should be eating and tracking calories and cooking everything.

Is it water weight?

How do you count calories? Do you track every calorie spent and weight every single ingredient in home-made food?

>>39838357
but i love eating, more than fucking

>>39839707
nobody said you cannot eat

>>39839672
Are you weighing yourself under the same circumstances? (more detail in the sticky) Basically your weight fluctuates a lot, sometimes up to 5 pounds, during the day and even from day to day, so weighing yourself after you wake up, after you poop and before you eat anything will get your most accurate weigh-in, and even then try to compare week to week instead of day to day to see the changes. If after two weeks you don't see the changes you want, adjust your calorie intake down or exercise level up a little.

>>39839677
You can ballpark a lot of it instead of being exact, but yeah that's the gist of it. Calculate your TDEE at sedentary, then add a conservative estimate based on your activity. As the weeks go and your goal is to lose 2.0 pounds a week, and you're losing 1.7 or 2.3, you'll know which way to adjust it.

Weigh calorie-dense food, like carbs and meat, because 3 oz of beef has a much different calorie count than 6 oz of beef, so you want to know that. I don't weigh stuff like veggies though, the difference between one and two cups of cabbage is like 15 calories and broccoli is like 30, so you can be way off on those and it won't be big enough of a difference to count it, so I just throw it on there and add some arbitrary number. Measure oil and butter though.

Is cutting supposed to feel this bad?

I feel tired, weak, always want to sleep, can't concentrate, and very moody. I can bear it, but I'm just worried I'm harming myself. It's just a 500kcal deficit.

>>39839786
Yeah typically in the morning when I wake up after peeing. But even with the fluctuation id imagine itd fluctuate by 217-220 at this point?

But ill see at the end of next week, and switch my calorie intake like you said.

if i want to do barbell squats at home do i need just a barbell or some sort of racks as well

>>39839796
If you just went from a bulk to a cut then yeah it feels shitty, I recommend eating at maintenance for a week or so so you can get used to it.

If not stepping down from a bulk then no, -500 is very reasonable and feels fine. Make sure you're getting nutrient-dense food though, -500 of meats and veggies feels great, -500 of fast food and cookies will make you want to die.

I understand that certain parts of your body can be exercised more than once a week, what parts are those and how should you pair them with other muscle groups?

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How do I get enough fiber in my diet? I've found that I'm only getting about 15g when I need around 30g.

>>39834998
Just because you're fat doesn't mean you can't do skinny things; it's called a "soda can," not a "soda cannot."

>>39839838
eat foods that contain fiber
grains, oats, brown rice, nuts...

>>39836221
>>39836366
I know this is ten hours later, but you're adorable. I read these posts imagining Rob Gronkowski talking about Tom Brady being the office alpha and trying to surpass him.

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>>39839838
I've been eating these. They taste great, not like a shitty "health food". 50 calories, 11g of fiber.

I also eat potatoes with the skin on which have 5g, one or two a day will get you pretty far.

Any tips on rotator cuff tendonitis? Im away from gym for one month already.
Had seen a doc, taken meds. It's only a little better, but I can't carry weight yet. Doc said that I can come back to gym after I don't feel any pain.

Memeing aside, if I just maintain my weight/kcal in/macros but lift and do cardio, will I escape skinnyfat hell and put on *some* muscle?
Or do I HAVE to eat big?
inb4 not gonna make it

>>39839838
oats

>>39835833
I would stick at least one rest day with big, high protein meals in there for growth but if you're doing SS bare with no added accessory lifts then what you're doing isn't necessarily a bad idea. Not optimal for pure strength gains maybe, but definitely for general fitness and looking better.

>>39839973
Work your rotator cuff. Do some exercises.

>>39839824
I was cutting for 6 months, only felt bad towards the end. Stopped in August and maintained for 4 months. Started cutting again a week ago and feel like utter shit even though I'm eating a ton of fruit and veggies, macros are perfect.

:(

>>39839838
Ton of vegetables and fruit.

Also baked beans. That has so much fucking fiber in it. 300 calories for like 20g fiber.

>>39835840
What kind of tests? MRI? I would get one, if not.

>>39840013
This, beans are fucking magical.

>>39840008
I dunno then man, if you're feeling "hungry" shitty then you can try IF, maybe use coffee as an appetite suppressant. If you just feel "shitty" like you're not getting enough nutrition even though you know you are, then that just sucks.

>>39840089
I am on IF, and drinking coffee.

Looks like I just react badly to deficits then. fml

I just ran my calorie numbers in an excel spreadsheet I use at work for book keeping, and I counted a deficit of about 15~ pounds lost in 9 weeks.

Yeet, I need to get a scale. :/

>be fat
>sleep with shirt on

>lose weight
>all of a sudden like sleeping with shirt off

What happened? I thought it was just a feel thing, was it really a confidence thing?

I didn't mind taking my shirt off for a swim, or anything else when I was fat. But, I didn't like sleeping without my shirt on.

how many (good) weight can i put on in 1 year natty?
[6'2" - 188cm / 154lbs - 70 kg / never worked out (gym)]

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>>39840465
Read up on Lyle McDonald's model, there are also a few others very similar.

Keep in mind this assumes perfect training, and you will also gain some fat along the way that isn't counted here.

>>39837996
for women, yes

>>39838101
Last time I posted about this, I was recommended magnesium too. Started taking it and it helped my cut-based poop troubles, but no change in cramping. What's the difference with chelated?

>>39836824
Do you also get those cramps in the soles of your feet if you contract the muscles in a certain way? Sometimes I do it randomly for no reason lol

>>39834998
I've been considering hiring a trainer just so I can have somebody check my form. I work out at an apartment gym (always empty) and don't know anyone who knows anything about fitness. Is this a good idea?

I started SL 5X5 this week. I'm 154 lbs/77 kg and 5ft10/78kg. Still pretty muscular under a layer of belly fat, good legs because 15 years of football etc. To be honest I want to go for both aesthetics and strength, like a chunk bigger than ottermode and remain there. my BF is at around 19 percent now, I want to drop down to about 12 percent and remain there.

Is SL the best starting point for this? Do I still need to eat big to get to where I want to be or is cutting already appropriated to kill BF percentage or will this kill my gains?

>>39840863
Worrying about dieting and overeating is the biggest meme on all of fit. Just lift and get protein.

Bumping this

tried high bar squats for the first time after doing low bar for six months
i kept the weight light at first, only got up to 100 kg
and holy shit my traps hurt

is this normal?

I saw an article that men who do more than 9 hours of cardio a week are 6x more likely to get ass cancer. Please tell me this is bullshit. I'm a NEET who started going 10 hours of cardio a week and I'm enjoying myself

>>39840948
It's partly true, only for some forms of cardio though. For example the shocks of running will increase the chance of ass cancer by a great deal. Combine it with swimming to stay in the clear

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Yesterday I set a dl pr, also went hard on all other pull lifts. Pretty sore but in a good way.
Already did cardio today, still have the whole day in front of me, is it too soon to do push day or am I better served by a rest day?
I'm cutting, only 200-350 Cal a day under. Other factors I'm 30 so maybe need more rest cause old?

Does anyone here meal prep?
What do you usually eat?
I've been thinking about doing that. I usually eat out everyday for lunch time at work but try to keep it healthy ish (chipotle bowl chicken with nothing but lettuce or Panda Express double grilled chicken brown rice veggies)
am I doin it wrong ??
Am I gonna make it??

Is warmup/stretching before lifting weights mandatory? I usually just skip it but people tell me I can get more easily injured this way

>>39841143
Get glass baking sheet, bake a few chicken breasts (you can put them all in a bag with lemon/pepper or honey/mustard mix or garlic or whatever you like first) let cool and throw in Tupperware with your own store bought spinach or broccoli.
Save mad dosh, lotta protein low Cal's.

I'm currently doing OHP 3x5 at 45kg. But I want to switch it up and do seated dumbbell ohp. Roughly how many sets/reps/what weight should I aim for? Is it still 5 reps?

What is the most accurate tdee calculator?

If I'm breathing heavily between sets, should I wait until my breathing is normal?I'm giving 2 minute break between sets, but it feels like I'm turning it to cardio.

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height requirement to not be a manlet ?

>>39841254
Yeah, on heavy lower body lifts especially I find 3 or even 4 minutes better.

I'm on a intermediate level on symmetric strength, I've been doing a full body routine 3x a week (compounds plus some isolation), I'm stalling, should I change to PPL or something like that?

>>39841167
Stretching is a bad idea. Warmup consists of your warmup sets

>>39841710
Yes,it happened after lmaoassisted pistols.

Still that complete drainage feeling after a rep is absolutely ecstatic.

Is recreational sex bad?

>>39841478
b above average at your city.

>>39840016
well cat-scans (have metal in my body so cant get an mri). There was minor cartilage damage but that was about it. They also mentioned I have a q angle in my knees.

LONDONers

Do you know of any good gyms near Oxford Street? The bigger the better.

Former fatasfatass here, I've done a good job over 5 years getting in shape, took my time getting down from 300~lbs to 180, nice and stronk at 1/2/3/4 as well.

However, nothing gets rid of flab and stretch marks. I'd only ask this as anon because it's embarrassing, but has anyone had success with a tummy tuck?

It looks like just the 5 thousand dollar ticket I need to complete my effort, and I think I've earned it. Any non shills able to weigh in?

>>39841903
Clicking and popping (and locking if you get any of that) of the knee is notably due to tearing of the meniscal ligaments of the knee. If it's really bugging you, you can get an arthroscopy (key hole surgery) to go in and cut away the torn bits. If the damage is in the lateral third, the ligament has the blood network to heal, and the surgeon can sort of prod it to make it bleed to stimulate healing. At the same time, if you've already been evaluated and seen by an actual doctor I'd go with him over a stranger on an online native american smoke signalling messageboard.

I have a question, I've lost a lot of weight this year and as happy as I am with it, I'm a bit frustrated because I seem to be losing a lot of AP depth and not a lot of width. Is this just something that comes with continuous weight loss or am I stuck with it now as a result of my fat days? Is it something I can get rid of/balance out by hitting the gym hard? What exercises can I do?

>>39834998
What could possibly be the reason why my compound lifts aren't just stalling but backtracking? As in, last couple weeks on my bench and OHP for example, the last two sets I've had to split up into 3 reps and 2 reps each, and now this week, just today, on both my bench and my OHP, I had to not only split up my 3rd set for each but on my last set of OHP I had to do each rep on it's own. I'm definitely getting enough sleep, and on days before workouts I eat like a 500 calorie surplus to get extra energy (I'm on a cut though that averages out at 1400 kcal, so on my actual workout days I only eat like 1100 to balance it out and still be able to lose weight). So what am I doing wrong that my compound lifts are backtracking? It's honestly very frustrating.

Something is fucked up with my left lat, I'm not sure what. It's sore as fuck when I pull my shoulders together and when I try to bench with good form it nags me the entire time.

Should I try benching anyway? You guys think incline or DB bench would be a decent substitute until it stops nagging me?

>>39842291
Cutting makes you lose strength, it's just the way it is.

>>39840945
pls respond

so I am doing the greyskull LP program and I am literally at the gym for 15 minutes before I am done. Is it honestly supposed to be this short? Part of the reason I go to the gym is as a distraction from my suicidal thoughts. What the fuck man.

>>39842308
But I've been on a cut since June, and I've been making some significant strength gains the whole time. I'll continue to cut until I reach my goal weight of 190 (I was 260 in June, 218 now), so, am I honestly just gonna keep stalling/plateauing/backtracking until I start bulking?

Doing rippestones and I can't manage dips, is there a good alternative I can do before moving onto dips?

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do deadlifts strengthen glutes?

>>39842286
Is surgery the only option when it comes to ligament damage? He said if it continues to bother me I should consider surgery, but I'm extremely hesitant towards it.

You might not know the answer to this, but do people have good results with physical therapy with ligament issues?

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I hope someone will actually respond to this one:

I've been on a mildly modified PPL for about half a year now. All good, my lifts went up so much I may go lifting competitively next year.
That's not the problem though

Thing is, I wanna go on a cut, so I've been wanting to get dat hypertrophy going on with 3x8 reps instead of my usual 3x5

Will this, combined with a calorie deficit, dramatically affect my gainz?
>>39842524
Only your hamstrings

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>>39834998
How do I get a BRAAAAAAAAAAAAP girl?

>>39842807
Didn't know off the top of my head because I'm only a junior medfag but I went and looked up some papers for you

http://www.nejm.org/doi/full/10.1056/nejmoa1301408#t=article
http://bjsm.bmj.com/content/50/23/1473.abstract

Both trials report no real difference between PT and Surgery. The second one which is a RCT from this year with a long follow up even suggested that middle aged patients should pursue PT over Surgery because it strengthens your thigh muscles, at least in the long term

"The observed difference in treatment effect was minute after two years of follow-up, and the trial's inferential uncertainty was sufficiently small to exclude clinically relevant differences. Exercise therapy showed positive effects over surgery in improving thigh muscle strength, at least in the short term. Our results should encourage clinicians and middle aged patients with degenerative meniscal tear and no definitive radiographic evidence of osteoarthritis to consider supervised exercise therapy as a treatment option."

However, a recent meta-analysis (collates the results of several RCT's) looked at it and found that there was a better result with surgery, but inconsequential and absent in the long term

http://bjsm.bmj.com/content/49/19/1229.abstract?ijkey=ecc9c13fca1fb7fad625b4e6b996d4e363a7dd33&keytype2=tf_ipsecsha

"The small inconsequential benefit seen from interventions that include arthroscopy for the degenerative knee is limited in time and absent at one to two years after surgery. Knee arthroscopy is associated with harms. Taken together, these findings do not support the practise of arthroscopic surgery for middle aged or older patients with knee pain with or without signs of osteoarthritis."

Please bear in mind this is a) Only a very brief search b) Performed mainly in a different age group to what I imagine you might be c) I assumed it's a meniscal tear.

Sorry if you can't see any of the papers, I can get through the paywall for free automatically.

>>39842807
>>39842954

I might go back in a bit and have a look at the research around younger patients later, sorry.

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Need a new preworkout but all research online leads to typical shit

>Workout like never before!
>Performance in gym AND bedroom
>Get dream body
>+10 Constitution

Any recommendations? About to go shopping in an hour or so

>>39842954
>>39842983
wow, awesome thanks so much!

How do I work on a mind-muscle connection to my lats? I can't feel them at all.

>>39842907
As long as you cut correctly, with a small deficit and a lot of protein your lifts should still go up but not nearly as quickly especially since you're doing hypertrophy work as opposed to strength. You'll probably get a bit bigger even though you're cutting if you don't normally do hypertrophy but strength won't improve at the normal rate. Again, assuming a good diet

>>39843015
>lat pull downs
>lower weight to laughable
>make sure to pull bar all the way down
>keep back straight
>increase weight until can feel
>if still can't feel, place hands farther towards ends of bar

>>39843002
Cup of coffee + banana

Boom saved you $40

>>39843015
Google "1.5" pullups

>>39843078
Coffee gives me the shits like no other.

Can it be replaced with a second banana or will I OD(overdose)?

>>39843121
Idk take a caffeine pill or something. I'm not talking about a big mug full of coffee, just a lil cuppa

>>39843002
>>39843078
This. Fuck expensive pre-workouts. Get caffeinated and max out on protein and potassium for the same effect.

Former High School swimmer here. Does anyone have any recommendations for a starting beginners routine for getting back into the pool? College gave me a little bit of a dad bod, and I'm looking to burn it off.

>>39843006
Anytime bro, good luck with your knee buddy.

I'm 23 living with my dad and stepmom which is great because it's cheap but obviously I come off as a manchild
My dad keeps asking me to go out and play pool at the pool hall I frequent
I'm not embarrassed by who he is or my situation but it's JUST starting to get better and I know I'll be judged negatively if anyone comes up and asks who I'm out with and wants to hang and blah blah blah
I've tried side stepping it and hinting to him that it's probably not the best idea but he's not really taking the hint
Am I being an asshole or is it reasonable to want to protect what little social life I'm starting to have?

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attainable natty @ 6'1 with good genetics?

I'm currently running PHUL. I did the Upper Power workout this morning and I'd need to do the lower power portion tonight to keep on schedule. The weights are fairly light since I started not too long ago and I dialed my lifts back a bit. This safe to do? I'll have the next two days off after this.

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Is this a good routine for a beginner grill? What can I replace back extensions with?

Also I plan on working out 3 times per week and want to add some cardio on the end of my workout, would it be too much to add 10ish mins of either running/rope jumping/stat biking to each day of this routine?

>>39843490
Don't be a faggot. Your dad wants to spend time with you. One day he's gonna be gone and you're gonna wish you didn't dodge all that time together.

>>39843515
why not just do the legs tomorrow and have 1 day of rest?

>>39843739
Just going to have a pretty full day tomorrow and sunday.

If I'm starting a cut, should I stop using Creatine so that I stop gaining water weight?

I hit 4 reps on my working deadlift set today, but waited a few minutes and cranked two more out. Should I go for the increased weight next session or keep it at the weight used today?

>>39839796
There's a reason why literally everyone on Earth is fat and being cut is so rare.

I'm glad it's so hard to be lean. Makes it more rare/impressive when girls see an actual ripped body.

Embrace the suck.

>>39842315
>>39840945
pls

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I got a 5kg dumbbell lying around. Starting from zero, are there any exercises I can do with it while watching weebshit with earphones on?

>>39843941
work triceps for a million reps.

>>39843915
Well, the bar rests on your traps so if you haven't done it before or in awhile then yes, they're going to hurt.

>>39839796
A calorie isn't always just a calorie. Make sure you're eating nutrient dense food and hydrating properly

whats the best way for a UKfag to pick up a good amount of weight plates on the cheap, and whats the highest i can safely go on a 1" bar? ebay seems ok at about £30 for a 20kg plate, but i want to know if i can do better

also, can you deadlift indoors with matts on the carpet and not actually damage the floorboards, or do i need to take that shit outdoors?

>>39839796
are you cutting carbs at all? i once tried to ditch carbs as much as possible to see if i could lose some fat like that, and i felt like complete shit for the entire duration of it

>>39843968
Thanks anon, I'll report back in ten years.

The sticky says to get about 1 gram of protein per pound of bodyweight (I know thats the higher end of the requirement, anywhere between .8-1 is good) but it doesn't say anything similar about carb and fat consumption.

Is there any kind of grams per pound recommended ratio for carbs and fat like there is for protein? If so what are the different numbers when bulking and cutting?

I'm coming down with a cold and am unsure I'll be able to squat, much less OHP properly tomorrow given I'm feeling so groggy.
Should I give it a go or skip tomorrow? if I skip should I do a bench session tuesday instead of an ohp one, given I've only benched once this week?

>>39842524
Yes, ignore what that other guy said. Deadlifts work your glutes a shitload if you're doing them right.

Should I be doing 5x5 on my compound lifts (Deads, Squats, Bench, OHP, Pendlay Rows, Power Cleans) or 3x5? I've been doing 5x5 since June when I started going back to the gym.

>>39844221
https://tdeecalculator.net/

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How many grams of fat should you eat? I'm currently counting kcal and protein but I think might need to look at fat since I'm pretty sure I'm getting to little, started getting fit and lifting mid summer, almost done with the inital cut (lost -43 pounds so far) and I've been avoid fat due to the caloric density. Currently 193cm 90.7kg /6'4, 200 pounds

Slipped a disc in my lower back a couple of months ago, can't do any lifting maybe even for a couple of years,but i want to retain and if i can even gain muscle. Any suggestions?

Brehhhhsss I'm almost there. Ate dinner with my oneitis today and it was pretty good. Asked her to the movies after and she told me to pick one.

What's the scariest horror movie coming out soon/is out? I want jumpscares through the fucking roof.

I'm so close.

>>39845557
bill starrs back rehab

>>39836823
>>39836950
Bad posture and bad physique.
Bodyweight exercises for lower and upper back, and shoulders should help. Diet is obligatory.
You obviously have lordosis and a pelvic tilt. Fix all of those problems and the gut will go away.

t. had lordosis a few years back

New to actually being serious about being /fit/, read the sticky, etc.

What is a good, simple routine I can do in my apartment for <$50 a month?

>>39836221
>>neither
never gonna make it

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What's that website that gives you a color coded breakdown of your strength by muscle groups?

>>39845940
use your computer to join a gym with actual equipment

>>39846028
strstd.com

>>39846028
google "What's that website that gives you a color coded breakdown of your strength by muscle groups?"

first 2 results

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What BF% should I cut to if my goal is to get higher push/pull up reps and lower my run/swim times? I think I'm about 20% currently.

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Quick question
I'm doing a standard PPLPPL(rest) routine and have been for about 2 months now.

My noob gains have started showing for my arms and legs, but not really my chest, theres now definition there but not much else, any suggestions as to additional exercises I could do to help me out?

Also routine is as follows (Criticism is also accepted)

Push:
Bench-4x5 and 1x AMRAP
OHP 3x8
Decline bench-3x10
Incline dumbell-3x10
Tricep pushdowns-3x10
Tricep overheads-4x10

Pull:
Deadlift/Rows (alternate) 4x5 and 1xAMRAP
Pull up-3x8 to 10
Hammer curl-4x10
Shoulder press 3x10
Seated rows/lat pulldowns- 3x10

Legs:
Squat 3x5
Deadlift 3x8
Leg curls 3x10
leg press 3x8
calf raises 5x10

>>39846090
Your routine is stupid but the way to build a chest is through weighted dips

>>39846031
What about diet? I spend about $200/mo on food

>>39846110
Any insight as to why it's stupid? I picked PPL instead of SS out of preference but am curious as to what I could still improve

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>>39846121
you read the sticky yes?

you're over thinking it, you are not a special snow flake, what works for everyone will work for you.

here's the tl'dr. and I highly suggest whey & milk to supplement your diet.

>>39846135
>Any insight as to why it's stupid?
In your newb phase, the idea is to increase your big lifts on SS/SL as fast as possible and not waste time on accessory lifts you don't need to do right now

>>39846135
Too many stupid exercises, no heavy deadlift or ohp, no progression model.

If your compound lifts suck then sick to a beginners routine. I don't know everyone jacks off to ppl so much. Devoting an entire day to legs is stupid

>>39838707
About 250 if you just eat the fish.

>>39838810
>hey can you record this so I can check my form later? thanks

>>39846245
>>39846290
Gotcha, at the moment my lifts look like
Bench 135
Ohp 75
Deadlift 155
Squat 115

Those are what i'm able to do my sets of either 5x5 or 3x8 my thing is if I switch to SL/SS I would have to lower the weights no? I know i'd fail squats doing them that often at my current weight.

File: 20161230_192540-1.jpg (2MB, 1536x2212px) Image search: [Google]

2MB, 1536x2212px

Am I too thin fit? I've been losing weight for like a year and a half now. Down from 235/240 to about 190/195 at 6'6" and 20 years old. Finally time to bulk? Pic related is me. In b4 dyel.

>>39834998

So I just decided to cut when I started cause I had a bit of a stomach to start.

Recently was in the hospital and had my BMI and bf % tested. I'm at 11.56%, do I continue to cut to this magic 10 number?

>>39846552
Capatcha was select all the pizza's kek

>>39846552
Personally if that was your goal i'd still go for it, i'm still cutting till I see abs since I've never seen mine before, once I get there is when i'm going to start bulking again.

>Tfw too autismo to care about summer cut and winter bulk cycle
>Don't even like the beach anyways

>>39839939
This just goes to show that there's some faggot for everyone. Lifting helps though.

>>39846445
SS is 3x5 and SL is 5x5 so you would stay the same or increase. You should increase 5lb (2.5lb on press) each workout so don't stress out too much. Better to start too low than do shitty form and end up deloading

>>39846686
My real question I guess is why switch to that when i'm already linearly progressing the exact same way on my lifts in my current PPL routine.

I have the time to do all the accessory workouts too, which is why I don't really get the preference of SS/SL over PPL

Anyone have tips for going on the EC stack?

>>39835881
Ellipticals are pretty good, you can alternate between going forwards and backwards, and they usually come with "programs" that varies the resistance throughout the allotted time. Plus they aren't hell on your knees like the treadmill.

Rowing machines are my personal favorite though because you can sing sea shanties while doing them.

>>39846445
>Bench 135
>Ohp 75
>Deadlift 155
>Squat 115

>>39846695
>My real question I guess is why switch to that when i'm already linearly progressing

Like I said, it's to increase your lifts fast as possible. Why train your entire body 2x a week(pplpplx) when you can recover from 3x(ss/sl). DESU your lifts seem low even for manlet at 2 months.

>>39839268
In my experience, looking stupid at the gym doesn't cause people to laugh at you, but come over and offer you advice. Most people are encouraging if you're genuinely putting the effort in.

>>39846445
Your lifts are very low. Stay with the beginner routine

>>39840008
YMMV but carbonated water got me through my cut.

>>39847104
Where should I be at at 2 months? I'm cutting while trying to still progress normally.

>>39840827
If you can afford it, sure. I'd recommend finding a workout buddy in your area though.

>>39841478
5'8 if you're not yellow.

>>39847155
okay, well that's a problem. you won't be making gains while cutting regardless of what routine you do. you need to focus on intensity, not volume. keep your lifts where they are at right now; for example, if you could do 3x5 at 135 bench, but can only do 1x5, do not drop the weight. keep doing 1x5 at 135 for as long as you can.

are you cutting because you're fat? if you're not fat then i highly recommend against cutting.

>>39847155
practically nowhere a little bit stronger and a little bit leaner

>>39841837
Don't listen to this fucktard. Always stretch.

>>39842294

Had this same issue. Foam roller helped for me.

>>39842316
You could try actually working out.

>>39845940
Do situps, pushups, and planks for a month. If you can't do it every day for a month straight, you don't belong at the gym.

>>39847196
>are you cutting because you're fat?
I'm within Healthy BMI levels
>5'11 and 140 lbs
But all my weight is distributed in my stomach and waist, like I actually have child bearing fattyhips, the rest of my body is ok though.

So i'm in a weird place, either keep cutting or bulk and look like a fucking fridge if I go past 145. (I looked like I had a curved rectangle body last time I was around 145-150.

>>39835120
plenty of betas eat their own cum

>>39846176
I'm vegan

>>39847543
Replace whey and milk with soy and soy protein then spurdo

>>39846530
you've gone from being skinnyfat to skeleskinny, time to bulk friendo and good luck.