last one's dying NEW YEAR'S FAQ FOR RESOLUTIONERS

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why am I completely isolated and how do I escape

>>39879369
find an activity, literally anything. Start doing it more. Get invested. Join a club or register for an event that's in-town.

To the fat anon, smoke weed then go for a run

Didnt get answered in the last thread

size vs strength
I am starting to play rugby and I was wondering which was more useful

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Does rest time in between sprints matter or should I try to limit rest periods as much as possible to keep heart rate up?

I've been on trt for a couple months now after blast and haven't lifted shit. I've lost 15lb and I just checked my FFMI and I'm still over the natty limit. How is that even possible? I look small as fuck. Is the Fat Free Mass Index a meme? I thought it was more accurate for people that lift.

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How do I become flexible?

>>39879774
By stretching

So I started doing this Rippetoe's Starting Strength revisited, literally from the sticky.
Anyway i've always known my lower back is weak as fuck. And with this I feel my lower back getting tons of exercise. Specially when doing squats. I mean shouldn't squats mainly work on my legs? Or is my form just so shit that I feel it in back more than legs? I really want to add more weight but i'm afraid of snapping my back.

>>39879706
It's the same thing. Lifting will make you stronger which will also make you bigger. Whatever's best for Rugby isn't something you can physically nail down.

>>39879741
You don't want to overwork your heart. Resting between sprints is extremely important.

>>39879843
The Squat is a compound exercise, IE it works multiple groups of muscles. If you're squatting 3 times a week and your back was already weak, you're definitely going to feel it more. Just keep progressing, the soreness/tightness fades away with time.

Only caffeine supps i can find from supermarket/supp stores is a 250 tablet container of 'mutant caffeine'. It just looks like plain 200mg caffeine tablets but with the mutant branding. It's probably better than me buying energy drinks. Its only 20 bucks but its basically the only caffeine supp i can find. Should i go for it?

>>39879352
Not necessarily factoring in cost, which is generally better as a source of protein: chicken, pork, beef, or some other meat? Or is it maybe some kind of vegan shit?

>inb4 just drink protein powder
Fuck you

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I deserve shame for creating a second thread after searching QTDDTOT and not also looking for the picture

What's a good HIIT sprinting/running plan to use at the track at my gym? I wanna start doing some form of cardio

>>39880334
You're looking in the wrong places. Every grocery store with a medicine section has caffiene pills using store brand, super cheap. Look next to the advil.

I have a numb feeling in my left last for the past few years, no idea why, any ideas?

>>39880357
eggs

>>39880381
new zealand has nodoz but theyre super fucking expensive. I've checked several times but the supermarkets only have multivits/fish oil and common stuff thats expensive as fuck and aimed at people that just buy random crap for the sake of it. Parmacies have caffeine supps but theyre branded and more expensive. The mutant caffine pills look like generic caffeine and are far cheaper than what our shops have to offer.

>>39880394
nerve damage,

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>>39879352
No, you fucking moron.

NEW YEARS RESOLUTIONERS' FAQ:

>How do I...
SHUT THE FUCK UP AND READ THE GOD DAMNED STICKY.

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How do I sleep in a new position, I want to start sleeping on my back but I'm just lying here not falling asleep.

>>39880357
Not counting cost? Chicken, 100%. Less fatty than beef, cheaper than beef, hundreds of way to cook it.

how to runner's high if obese

>>39880791
you don't. Runner's aren't obese.

>>39880792
ok tq

>>39880791
use a bike, if you cant afford or fit on one i would say swim but you gotta exert urself pretty hard

as an 18 year old, if i take HGH boosters, is it possible to gain height if my growth plates aren't closed? or would it be a waste of money?

Are using filters on your photo for fb lame as a male? (not a shirtless mirror selfie)

>>39881065
tq anon

What exercises do you guys do to build core/obliques? My figure looks like a pear right now and I want to fix that. What can I do?

>>39879369
Social skills are still skills - they require practice.
Work at it bitch

>>39881259
Deadlifts, heavy OHP, landmine press.

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Currently using this program (I pretty much modified stronglifts), I do push ups, pull ups, chin ups, farmer's walks and dips on randomly chosen days, but I feel I need more accessories, any examples, and also thoughts on program?

Any one know a good leg/lower body routine for beginners?

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>>39881333
What's the progression like on this program?
Looks kinda like 5/3/1 desu

Good accessories are DB press, DB rows, curls (you don't wanna snap your shit up diddlying with a mixed grip, do you?), leg raises, skullcrushers, DB pullovers, face pulls, ab shit.

>>39881338
squat 5x5 deadlift 1x5

for MWF workout routines (like SL routine), what do I do on tuesday, thursday, and saturday?

Should I work on muscles that I want to give extra attention, or do they expect you to do cardio?

inb4: you are supposed to have 4 rest days a week because I need to go to the gym 6 days a week (I have no life outside of exercise)

>>39881415
Well the initial 5x5 mon wed fri progam was built for high school football players so you can do a shitload of additional work

>>39881415
Just pick a different routine with more frequency.
Shit like calves and biceps can be hammered all the time - they recover fast as fuck.

>>39881373
oh fuck, I actually did not think about progression
It's only been one week, I guess I could increase everything by 5kg (10lbs) every 2 weeks, I don't really know kek

>>39881500
Just go with a tried program that has progression biult in. GLSP is fun as fuck for example. You can apply it's principles to your own workout (AMRAP sets), but it does require microplates to do properly.

>>39881500
You probably have to progress a little slower on OHP and bench relative to squats and diddlies

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Cheapest source for bulk whey powder?

How do I decide on my target weight? I am at 15% bodyfat, and all the ideal bodyweight calculators out there say I should be 20% lighter.

That can't be right can it? If I get more muscular -which was the main goal- then I get heavier, no?

What are /fit/ approved part time jobs?

I Live in the PNW with cushy state job.

Want to pick up something part time, pad my savings and improve my out -of-the-gym strength.

>>39881572
You don't you use the mirror to decide when you look good

>>39881563
myprotein

i wont have access to a squat rack for a bit, so does anyone have a good video for front squat form?
also should i be expecting to lift less on a front squat compared to a high bar squat?

>>39881655
what kind of rack is it that you can do front squats but not back squats?

>>39881721
he's probably doing a clean to get the barbell into position for a front squat

>>39881721
well it's benching rack that extends up, but not high enough or with enough space to get into a high bar squat position
i'm imagining that i could access it from the front however
i was doing this retarded swing upwards into normal squat position when i was starting out but it's way too dangerous/retarded to do now that i'm lifting heavier weights

>>39881655
>should i be expecting to lift less
Yes. Works the fuck out of your core tho.

>>39881743
Why not just get under the bar?
I set my rack so that it is around the middle of my torso and I squat it up, and then actually begin squatting

>>39881776
its actually connected to the bench, there's nowhere to comfortably put my legs and lift up
trust me, i wouldn't be asking this stuff if i could do normal squats safely

>>39881793
Normal squats are a meme anyway.
Front squats are just as good if not better for your posture/core.
t. lanklet

Hurt my ankle running a couple days ago. Hasn't really impacted my lifting, but it forced me to go a little easier on today's run.

It hurts if it gets stiff and I move it again, but otherwise it's mainly the running that hurts it. I'd hate to take time off of cardio since I'm finally making progress with it, but I also don't want to fuck my shit up.

Should I take time off running and if so, for how long?

>>39881798
so could you hook a nigga up with a good video on form? i keep seeing these shitty menshealth websites with wildly varying information

>>39881806
Don't have a video, but it's not rocket science.
When going down break with your knees, instead of your hips like on a back squat.
Stay upright, hold the barbell on your clavicle.

>>39881824
>hold the barbell on your clavicle
Wrong. You're supposed to move your delts forward and rest the bar on them. Placing too much weight on the clavicle will fuck it up

Do military press (not BTN), bench press, and barbell rows work delts enough or is it also necessary to do lateral raises?

>>39881852
What if I have it in the hole between the delt and claviicle? Am I not supposed to choke the fuck out of myself with the barbell?

>>39881863
Yeah go ahead and do laterals. Nothing else hits them directly that much.

>>39881867
Are you being serious?

>>39879352
Jokes aside, is it possible to become autistic to always be in the zone, concentrated on lifting and studying for work (I work in IT and I'm not one of the superstars who are simply insane and concentrated/obsessed all the time)?

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>>39881872
Y-yes. Have I been fucking up the entire time?

What in your opinion is the healthiest cooking oil?

>>39881884
The bar can touch the clavicle and neck, but the actual weight needs to be supported by the delts. If you're resting the bar on the collarbone, you run the risk of stress fracture, and you shouldn't be "choking" yourself with the bar because you can damage the windpipe

Wrists start hurting as I increase weight. Should I do some exercises to increase wrist strength? Which Ines?

>>39879352
Is beta alanine a meme?

What are some good exercises if I wanna build a strong core?

If 2 people are of the same height and weight, but one has longer arms, will his arms likely appear less buff than the guy with shorter arms?

>>39882132
not if the other guy has lower bodyfat%

>>39882132
Yes

Just look at boxers/MMA fighters

Jon Jones has some skinny arms compared to Overeem

>>39881967
all supplements are memes period, you do not need any of them and most of them are certainly not even close to beneficial as companies and fitness gurus make them out to be.

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With this gym (pic related) what routines can i do? I was gonna do reg parks but this gym seems to be missing everything required for it. Can anyone recommend a program?

So, I'm bulking and I stopped seeing my abs, unless in good light conditions.
What's a good BF% to stop bulking? 20%?

>>39882378
join a different one

>>39882516
Not possible ATM

>>39882519
See those barbells in the distance? Put weight on them.

>>39882589
No routine? Just meme around and do some sets on them? I was thinking of goblin squats or whatever they're called.

>>39882605
Weren't you talking about doing Reg Park's beginner routine?
You only need a barbell with weights and a place to do pull/chin-ups

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>>39882605
>goblin squats
found the gains goblin

>>39882612
Don't i need a bench/squat rack for that?, and i really don't trust myself without a rack, since i'm weak as fuck.

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>>39881584
This is some eyes and mirror-tier comment

>>39882646
Do it on the floor, fucking pussy.
You won't break your shit if you start light and slowly build your strength.

>>39882664
Thanks brother, will do. 'preciate the time and effort.

>>39882510
I'd say a little sooner, 17-18%

If I'm lifting for weight loss (2 months in now, lifted 2 years ago before taking a trip to Snap City), do I want to focus on size or strength gains?

do I really need to do bench press? I just started hoarding equipment and don't have a bench and desu I feel like OHP is more fun. I'll do some pushups now and then though.

Lower back started hurting yesterday evening (worked out in the morning) and got worse today. I was planning to go to the gym tomorrow but if my backs anything like it is today I won't be able to do most of my exercises. Just standing hurts and bending over is a pain in the arse.

I'm doing greyskull and tomorrow is my bench, row, squat day. What can/should I do? Is there anything I can supplement? Or is it safer to just not go? I don't want to skip but I don't wanna fuck my back up more.

/fit/, I fucked up and rushed into deadlifting last night and now my coccyx is sore. What the fuck did I do and how do I fix it?

>>39882862
Is it an ache or searing pinched nerve pain? you should be able to bench fine either way but onbiously squatting and rows you will have to be really careful about start extra light and feel it out stop if you don't like how it feels

help evil doctor put me on testosterone now I am hungry all the time and eat a lot, ill get fat as fuck.

>>39882734
Focus on not snapping your shit up. Lighter weights will probably help.

>>39883002
exercise, self control,

People always talk about 5 reps vs 8 reps, but is there any harm in doing both in the same workout?

I want a balance of strength and muscle gains, so i've been doing 3x5 for the compounds and then 4x8-12 for accessories. Is this fine?

>>39882992
It feels like a pinched nerved pain, the pain is quite sharp when I move quickly . It's almost as if there is a string in my back being pulled and every time I move the string in a way my body doesn't like it hurts...so I guess nerves.

>>39879352
Could someone explain the Chloe Mortez meme to me?

>>39883013
im trying but its like my mind wont listen to me, im turning into an animal. I finished 2 pounds of chicken breast in 5 minutes alongside lentils and bread.

>>39883014
That's totally fine
>>39883015
Shit dawg seek medical attention just to get a check to make sure you aren't to broken and manage the pain a little so you can rehab your back. You won't be squatting or deadlifting anything heavy anytime soon

>>39883038
your mind is you stop being a child. Also do exercise you are on steroids lift so much heavy shit

>>39883058
yeah I guess you could say my mind is me but still, ill go train some shoulders today and restart my myfitnesspal thing, the red line always stopped me from eating over.

>>39883058
Your body is just as much you as your mind is.

>>39882817
Ofcourse you do, that shit is fun as fuck.
Do OHP too, puships ain't shit.

>>39883070
What do you mean you guess your mind is you? Did someone possess you make you cook 2 pounds of chicken lentils and bread then gorge yourself on them? If so you need to get some anti psychotics

Not /fit/ related but my gf and I broke up recently, really sucks I liked her a lot.

Worse though, I have this banquet in a few weeks we were supposed to go to together. A couples thing. I really don't want to go stag but I know zero women other than her.

How can I go about getting/asking a girl to go to this thing with me?

I'm going to be running a lot. Like 460miles before may.

I need to have access to information about diet and proper care of myself, such as clothing and any other things I should take with me, especially on the longer runs.

Is there a noobie place that talks about training for marathons?

hey /fit/

I'm new here and haven't even committed to gym yet - my biggest concern in starting is the very start... am I the guy in there with print outs of training routines? I don't even know how to lift a dumbell (is that what they are)? I don't know how to properly do squats (I've never done them)...

I'm about 6'0 and 72kg, not fat but wanting to get leaner and maybe build muscle. Certainly no ambition to become some huge muscle guy (not my thing). Any tips?

>>39879774
Religiously do phraks mobility and stretching routine (second post of sticky), learn and master a few calisthenics progressions, do yoga (yeah dasgay, but it has its merits).

>>39883206
>printout
you haev a fuckin phone, dont you?

>>39879774
Seconding >>39883324 from experience. Went from barely being able to wipe my arse a year ago to putting my legs behind my ears. Which is a useless skill for a straight male who is not working at the circus but you get the point.

If i go full autism mode. Eating the same things every day for all meals for two weeks straight, will i died?

Id change stuff every two weeks, but i don't know if the body stores stuff that long. I don't want to end up with a deficiency.

Also attempting to rationalise food budget, so buying in bulk helps

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can i do heavy compounds in the 3-5x5 range for strength and then the same/similar compounds in the 3x8-12 range to add volume instead of isolations?
if so should i do the heavy sets and light sets on different days?

i don't see many routines like this

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I have gymnast’s dip bars at home that can be adjusted in width from roughly one and a half feet up to more than four. My question is, is there an optimal width at which to hit chest and triceps respectively or does it just boil down to personal preference? I usually have it at roughly two feet but I was wondering why they can be adjusted in the first place.

pic unrelated

>>39883206
>Certainly no ambition
Fuck off skelly, aiming for mediocrity from the start

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>>39883562
Literally Boring But Big 5/3/1
work sets, then 5 x 10 @ light weight
shit will shred you

Can I drink unsweetened tea during IF fasting periods without causing insulin spike?

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Dear /fit/, I am losing motivation and getting frustrated.
I started gym for my first time ever last 18 Aug 2016 and been running SL5x5 ever since.
I'm almost at my 5th month now. I started everything from scratch (empty barbell exercises etc.), and been on perma-bulk since then (I started between 65 and 70kg).
However now I am completely stuck and barely making any progress at all anymore. Going to gym 3 times a week, for some exercise I can barely get an increment in weeks!

Here are my latest stats:

h: 180cm
w: 86kg
a: 30yo

Squat: 110kg (5x5); 1RM: 128.33
DL: 125kg (1x5); 1RM: 142.91
Bench: 76.25kg (5x5); 1RM: 88.95
The Press: 52.5kg (5x5); 1RM: 62

What the hell is wrong now? Has my body reached a total plateau? Should I keep repeating the same weights until my body will let me increase again?

>>39879352
How the fuck can I eat less than 3000 calories. It seems like such little amount of food. I eat healthy shit but it just seems impossible to stay fed and lose weight. I'm about to start jogging after every work out

>>39883730
Time to mix up the program lad

>>39883814
mix up?

Ephedrine + Caffeine

Anyone used it, would you recommend it?

I've found a site that sells Kaizen Ephedrine HCL 100 x 8mg in the UK. Is it likely to be legit?

>>39883633
thanks, would you recommend doing the light sets on the same day or on the next work out day or every workout or does it not make much difference?

i figure if i get bored or stall i can start to add in accessories

i was excercising pretty consistently up until about october due to work so i thought maybe doing shitloads of compounds would help me get back to where i was faster than cycling random isolations

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>>39883730
Do this

>>39884137
is this an intermediate routine?

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>>39883573
shameless selfbump

>>39881800

Even the most experienced runners get injured every now and then, rest up 1-2 weeks until you're fully recovered. You can try accessory hip/glutes/quad bodyweight exercises to work on your running form. There's no vo2max loss until the third week so don't sweat it senpai.

How to crave carbs less?

how do I get a stubble kind of beard? do I shave everything under my neck and let everything else grow?


is psmf a meme or does it work?

>>39883174

Do you have a program? A trainer? Chances are you will get injured if you run that much while being such a clueless noob. Train smarter, not harder.

>>39885185
I have an 18 week routine of running. And I need to research about nutrition and equipment. I have someone at work I could ask about tips and information.

But I'm looking for information I can find here.

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I'm running SL5x5 currently

thoughts on 5 minute rest between sets on failure? It always feels way too long to me and it makes me feel like a dick because i'm taking a rack and not using it for 5 minutes

idk

do i really need 5 minutes just because i failed a rep/form slipped?

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>>39884651
>bumping a reply post

I am not sure what you mean by this.

go to qtddtot

If you have a physically demanding job what is the best time to lift, before or after work?

>>39885352
do you want to be tired before work or after?

>>39885346
kek I was multitasking and am used to creating threads for questions so bumping is needed there. Just meant to ask again if anyone has input on my question.

Just heard some people recommend taking 5g creatine twice a day, is that legit? I've been on 5g a day forever

Okay, I want to buy a treadmill, but I still cannot decide how wide running surface should be. I am like 195 cm tall guy, 90 kg.
Would 43 cm wide be enough to run comfortably or should I choose bigger treadmill?

>>39885445
Save your money and run hills outside instead

Alternatively, get a Concept2 rower

Right now I do what the SL 5x5 app tells me to do, and then I run for 15 to 25 minutes on the treadmill. How could I improve my routine?

Also, should I monitor protein intake if I'm exercising to lose weight? Like, if I'm eating well and monitoring calories I should be safe to assume protein is fine, right?

>>39885441
not legit

>>39885551
Yeah it's what I thought. Probably just supplements shills

>>39885487
Well, we have a winter here which makes running not really a good choice. I live in a village and not much towing is done here to be able to run.

That rower looks good, but it is more expensive than I would like to pay.

I'd really prefer treadmill for my personal use, because it is preferable to me.

Used to be a good swimmer, but genetics screwed me over. I am hypermobile (my muscles are kinda shit). I'm going to start swimming again, any tips?

>>39885592
lift weights

Hey guys I know this is sort of a long shot. But do any of you train Jiu jitsu and have a strength routine to go along with it? can't seem to find much online and I'd appreciate the help if anyone has some input.

>>39885606
I'm looking more on the low impact side of things, lest I cause irreparable damage.

>>39885824
You'll cause irreparable damage by not stressing your skeleton and allowing osteoporosis to seep in.

What's good squat shoe if you Slav?

>>39883736
this seems to be either a stupid post or someone who has never counted calories before.

what do you usually eat?

>>39883541
Anyone?

How can I get an accurate measurement of my bf?

>>39885982
you wont died from that. but going grocery shopping weekly and doing a big meal prep on sunday is probably better, switching foods up every week.

>>39886000
pay for a dexa

other than that the number isn't so important for anything but bragging rights

the mirror is the best tool

Okay guys I cut from 200 to 156 lb's but I still have a big gut. Do I continue cutting or time to bulk? 5'9 just to throw it in

>>39885445
anybody?

>>39886007
Thanks senpai. 1 week isnt that different i suppose

What are some good supplemental lifts to help my OHP? My natty delts are struggling at 130lbs x 5 x 3

>>39886070
Eat more

>>39886053
just ask to test it out before you buy it

consider doorway widths and available space

would suggest something that has an incline function so you can do incline walking as well

>>39886048
What's your height?

>>39886070
Push press and hold the weight in the lockout position

Bulk for 6 months and cut for 6 'months or bulk for 3 months and cut for 3 months?

>>39886106
It's in the post, 5'9

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I'm scheduled to join the Marine OCS (officer) program after I graduate college in 2 years.

I want to achieve as close to a perfect score I can,
Which requires:
> 3 miles in 18 minutes (already doable)
> 100~ sit ups in 2 minutes (not too hard)
> 20 pull ups (this is the problem)

I can't seem to ever get more than 9-10~ pull ups in a row without my arms giving out despite working out 4 days a week for the past 5 months.

What are some good excercises (besides the pull ups themselves) that will help me achieve 20 pull ups without killing myself?

>>39886147
As close to a perfect score on the PFT*

>>39886124
>Anonymous 01/03/17(Tue)13:58:18 No.39886124 ▶
lmao woops

you could drop to 140

or you could bulk your pecs/lats/delts/arms and fix your posture

>>39886147
have you tried weighted sit ups? Usually you should aim for a max of 8 pull ups before starting to stall. Also, losing weight would help.

>>39886118
3 month plan. You'll get

>>39886191
I have but they aren't part of my usual routine, so I'll start doing sets of those I suppose.

Any others you can suggest? Have plenty of wiggle room with my routine

>>39886318
I mean, the heavier you are the harder it is to do pull ups. Losing even 10 pounds could make it a lot easier.

How does /fit/ feel about p90x and similar programs?
I originally lost 60lbs doing it before I moved onto lifting. I haven't done anything in like a year though and was consignment starting it again since I don't have a gym membership ATM.

>>39886337
I weigh 160 at 6'2" so I'm on the skinny side as is. Have a small amount of belly fat, but besides that I'm a twig. Is cutting right now a good idea seeing as I haven't put on much muscle weight yet? (Gained several pounds over the last couple of months, presumably not fat)

I'd hate for the rest of my workouts to not be as effective if I'm cutting this early

(Of course I'm new to this so correct me if I sound retarded)

What do you call the grippy part of the barbell ?

>>39886379
Nevermind, yeah I would work on strengthening those muscles instead of cutting.

I'd advise trying out negatives and increasing how often you do pull ups.

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>>39879352
Need some help here senpai

I supplement ZMA since I believe I dont get enough, at least zinc I'm 100% sure since Im not eating oysters or red meat daily.
is the ZMA from myprotein dosage too much?

MEN
Vitamin B6 10.5 mg 500%
Magnesium 450 mg 80%
Zinc 30 mg 300%
also how do I know im getting enough Vitamin D? was thinking of supplementing it too since im getting zma from there might as well get it(as looking at cod liver oil one from the same website too)

>>39886095
Space is not really problem. But thanks, I will try it.

>>39886440
>I supplement ZMA since I believe I dont get enough
why don't you think you get enough? Most people supplementing things are wasting money, I've found.

>also how do I know im getting enough Vitamin D?
Do you spend upwards of 5-10 minutes in the sun daily? You don't need vitamin D.

>>39886470
Recommend Vitamin D supplements if it's dead ass winter here and I get pretty much no sun during these months?

>>39886470
because of the food I eat, I do eat food with zinc but it's not enough, for example spinach has it but in really low ammounts to the point i'd need some kgs to get to my daily dosage

>>39886487
If you get literally no sun (not even through a window) then take some Vitamin D. Otherwise you're probably just wasting money.

Also look into Vitamin D deficiency symptoms and see if you match.

>>39886440
Speaking of ZMAs, does anyone else get diarrhea from them?

>>39886498
an adult male only needs 11mg of zinc a day.

Zinc is found in:
>Oysters, which are the best source of zinc.
>Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc.
>Beans, nuts, whole grains, and dairy products, which provide some zinc.

so unless you consume literally none of this I don't think you'd need a supplement.

>>39886520
Only weird dreams/I remember what I dreamt

>>39886537
11mg? wont you waste it by pissing and sweating?

Like I said, it has reaaaally low ammounts of zinc to even achieve that.
I also get weird dreams whenever I take it, no idea why, not sure if it causes weird dreams or if it simply makes me remind of them
Still wondering if the dosage I posted is too much, its 1 dose aka 3 pills
guess I should only take 1 pill?

>>39886499
Only symptoms I'm finding online are muscle fatigue and a lack of energy

Don't really think I have anything like that, guess I'm fine but it's still really vague.

I eat a lot of eggs and mushrooms though and both apprently have a lot of Vitamin D

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>>39885935
Being serious yesterday day was my best day

>>39886406
knurling

>>39886568
weird dreams is mostly from the vitamin b6

>>39886572
See? You don't need it.

>>39886537
>>39886498
>>39886572

Taking Zinc supplements is a great way to increase the amount of cum you shoot

>>39886578
Not numbers idiot, what FOOD did you eat? What specifically?

Also
>800 calorie breakfast
>1100 calorie dinner

jesus christ what the fuck are you eating.

How many sets for DB flat bench?

I'm doing a push pull, but my shoulder has been to fucked up from flat bb bench.

I feel like 5X5 doesn't make sense with dumbbells?

>>39886578
Im a fattu cutting at 1500 and I dont even get that hungry. What the fuck do you eat?

>>39886621
>>39886621
not him but calories are easy to add up if you dont pay attention

simply 2 eggs and nothing else is already 190kcals more or less
50 of oats is already 185kcals

I'm cutting and 200g of chicken breasts with one bag of spinach is 230kcals, if I add up stuff like rice or sauces or whatever it easily shoots up

>>39886637
>db flat bench
>not properly learning how to do barbell bench akaka shoulders retracted(back and down) to isolate the chest more and protect shoulders and instead doing incline dbb bench

>>39886664
I actually didnt fuck up my shoulders from BB bench, I mistyped. I love BB bench. But I fucked up my shoulder from another injury and for some reason ever since that injury I just can't BB bench anymore which sucks because it was my favorite lift.

>>39886637
Yeah 6-12 rep range is good for DB bench. 2-6 sets. Agree that a slight incline is preferred if your bench is adjustable one or two ticks up from flat, too high and you get too much front delt and not enough pec.

Will reverse hack squats help my ass?

>>39886679
sorry, my bad then.

then go ahead for it if there's no way to fix your shoulder and being able to bb bench again there's always alternatives

I would do 3 sets, I never did 5x5 and always use 3 sets for EVERYTHING nad worked for me and has been working for my girlfriend too which recently started lifting this past 2 months

>>39886698
hmm interesting. I never see anyone adjust it up and I feel like I've been getting a good burn from the flat bench. Why would inclining it up one or two ticks help?

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How can I be like Kaneki?
skinny, but lean and strong

>>39882817
No bench is a meme

Incline is better for chest development and shoulder health

>>39886712
Thanks man. Would you say 3 sets is good for even a beginner? What type of routine do you do?

I've only been lifting about 3 months. I was doing a routine pretty similar to that reddit PPL

>>39886717
Just from an aesthetics standpoint, I feel that developing the upper chest is hugely important.

>>39886720

Lots and lots of ab and core work, less focus on upper body and legs. Stay below 10% BF.

You will probably not be strong tho

>>39886720
lift some don't eat too much

>>39886751
Ok going to try it today then

>>39886664
there's no excuse if you're counting calories.

Also, it's pretty difficult to fudge 700 calories from a 2-egg meal.

Years and years of sitting behind my PC gave me BOTH lateral and anterior pelvic tilt.

How to fix, its causing back pain and hard to do big compounds without pain or imbalance

>>39886739
I did SS and added incline dbb bench, dips, pull ups, lateral raises, curls(one exercise, I variated them but I pref hammercurls or preachers), hanging leg raises, tricep pushdown and I think thats all

I did 3x5 for ocmpounds and 3x8 for the rest

>>39886775
yes I know, its basically my breakfast and I feel ok from it but I would love to eat more food its just I cant since im cutting
if I ate whatever I felt like(and im talkin about healthy food) i'd also be most of the time going over maintenance

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>>39886621

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Should i kill myself

>>39886916
A cup of French onion soup and like 8 to 10oz of new York strip. Half of what I would normally eat. I would a normally put that 1.25lb baby to rest

>>39886919
No
if you want to really do it though, why not do something good for humanity? bait pedophiles to meet irl through fake online profiles and then bash their heads to death

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>>39886621
Had a foot long roast beef. Think I accidently clicked a extra serving here. I'm not that over weight about 195 at 6'. Still it's like half of what I normally eat. And the filler meals are like apples and oranges and bananas yogurt handfuls of nuts. All good stuff cut out the sweets idk

>>39886916
>>39886976
>tequila for every dinner
m8

>>39883206
Leave, or read the sticky. I hate NY Resolutioners.

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>>39886621
The breakfast in question. Maybe I'm messing up the servings or underestimating my daily burn. Work construction very active plus workout. I'm loosing weight it's just a struggle

>>39886761
And I should aim for calisthenics, right?

>>39887012
Lmao figured a couple shots is way less than the 2 or 3 IPAs a night

any advice for a fat man with cravings?

>>39887037
Going by strictly nutritional value tequila or top tier vodka is the lesser evil of all drinks. Not my point though haha

>>39887031

Not necessarily. But yeah you could probably get that body with calisthenics. Just realize that nobody will know that you workout if you have your shirt on

>>39887064
stop being that

>>39887138
Easier to do a shot of tequila than vodka for me

>>39887191
whatever boats your goat

So, when doing bent over and dumbell rows i feel like i got the form right, check it in the mirror but afterwards comes that burning sesation in my bíceps. Is that supposed to be happening? I can feel my back squeezing during the exercise, so dunno

do macro % affect your bodyfat?
i know the whole "energy in vs energy out" shiet and i study chemistry so thermodynamics is something im familiar with.
But , im 1,80 68kg personwith enough bodyfat(lovehandles gladly, my glorious and worked out abs are visible).
I don't eat too much, since I don't really go up on weight, But I eat terribly, aka donuts for breakfast, and carbs at night. so is this probably the reason Im not losing that bodyfat that's left?
Also I do lift, but idgaf about growing bigger stop posting answers like "start lifting" etc. pl0x u re just wasting my time.

>>39887150
thanks dude

>>39887306

I eat way more kcal than my brother. Were about the same height. But hes fat and Im shredded. The difference is that he drinks alot of soda.

Sugary foods should always be avoided at all costs. Stop eating shit

>>39887020
>>39886976
>>39886916
>drinking alcohol and beer daily on a cut
>eating out daily on a cut
>eating cream-based soup with steak and cheese
>bacon, eggs, fruit, milk, and fucking coffee with creamer for breakfast.

Jesus christ your diet's a nightmare scenario.

Cut out the booze completely. You've eradicated 440 calories from your diet. Now it's only 2440 calories.

Don't eat soup AND steak for lunch. That's another 450 calories off. Total is now 1900.

Alternatively don't eat sandwiches from subway that are 90% bread and no nutritional value.

Is it acceptable to perform a bench using a power cage to make use of the safety bars?

I don't have a spotter, but I often see a few people performing benches in a power cage. Is this acceptable, or should I fuck off to the dedicated bench press and ask someone to spot me?

Whats the best routine for a beginner thats cutting? I've done SS for about 4-5 months now and have made decent progress for myself.

But summer is coming around and I for once want to be lean during the summer and be able to wear tighter clothes.

Obviously SS is supposed to be linear, so it doesn't seem like it'd be the right routine for me to stay on.

Any advice? I understand that I'll be losing muscle.

What is buttwink?
On mobile can't watch form videos, btw.

>>39887627
We made a big pot of soup on new years just been eating leftovers. It's just fuckin water onions beef broth and garlic. Also the timing not perfect some of the other stuff was in between meals I just through it under breakfast. How do I quit alcohol my god lmao. And it was 1 egg and like 4 straps of bacon. I would normally crush a lb of bacon easy. Milk is in the protien shake. But will switch to water

>>39881920
I go for Coconut oil or peanut oil

>>39887865
simply cut out beer, only drink on the weekend or something, and watch the weight fly off.

>>39887958
U mean switching to liquor wasn't good enough lmao. Ok I'll try cutting alcohol and only water with protein shake and maybe a light salad with a small protein instead of a dinner couple times a week

I'm emailing single moms on craigslist casual encounters. Someone reassure me in either direction, please.

>>39888016
Might as well fuck it. Don't tell them.you love them though

>>39887987
The amount of milk in a shake isn't that bad, desu. please make the shakes at least somewhat appetizing to drink hahaha. you don't have to do all that.

hello. i have a bike. a bench press. rollerblades. legs. and no idea what to eat. i am basically a 6 foot skeleton. 155lb last time i weighed which was like a year ago so maybe i'm 160 now but i doubt it.

i'm not looking to get super big but i would like to get in shape. think ryan gosling in his the notebook days. i am rambling now. i live an unreasonable distance from a gym. are these items i have listed enough to achieve this? how do i structure my workout and how should i eat??? i read the sticky like last year and i can't be bothered to look at it again.
please help

are there any flatter shoes other than vans?
cant lift barefoot in the gym

>>39888064
Hahaha there not that bad with just water. Thanks for the advice guys. I just started about a month and half ago. Had to really cut my lifting weight to try and get my left side of my body as strong as my right. My left arm is pure shit. Any good tips for that. Extra reps? An extra arm workout for that side only?

>>39888132
All I have is dumbbells I can hit every muscle with em but I just started so I'm probably hitting them all wrong. I just knew the only way I would get started and actually keep it was to do it at home.

>>39888195
i was thinking about getting some of those also. maybe a kettlebell if i can figure out how to use it without breaking something.

ryan gosling is a bad example. i mean like mel gibson from braveheart or his 80s days

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>>39887865
>"how do I eat less"
>don't eat these things
>"lmao I can't do that"

>>39879352
I like to drink coffee every day in the morning, that powder one where you put it in the machine to get those american cups of coffee

is this bad? seems like it has low caffeine unlike those capsule mahcine ones with 140mg per coffee

Is fasted cardio a meme?

>>39888392
I hope not, i did it for an hour this morning

>>39879352
1. are multivitamins necessary if you have at least a decent diet?

2. if yes where can I get the best

>>39888460
1. no

>>39888379
I just doesn't seem like much food comparatively to what I normally shove down my fuck hole

176 lb, 6"1, ~21% body fat (80kg, 186cm)

Yesterday evening, I weighed 79kg. Today I ate nothing until 9pm. I only ate 1000 kcal (which is typical for me: 2 steaks, beans, sardines, sometimes spinach). Now I weigh 80kg.

What the fuck is wrong with me?

>>39887264
Thats ok the rows work your biceps pretty hard too
>>39887771
Absolutely it's ok
>>39888138
You will look like a tool but vibrams 5 fingers

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Why do I have this weird stomach hangover type thing
5'11
144 pounds

>>39888672
BTW: ate 1400 kcal yesterday, 1000 kcal today. This is typical for me.
I do IF, eat only 1 meal/day. I just eat until I'm no longer hungry.

My TDEE is 2400 kcal according to this: https://tdeecalculator.net/result.php?s=metric&age=19&g=male&cm=186&kg=80&act=1.375&bf=20&f=1
How the fuck am I not losing weight?

Whats the best routine for a beginner thats cutting? I've done SS for about 4-5 months now and have made decent progress for myself.

But summer is coming around and I for once want to be lean during the summer and be able to wear tighter clothes.

Obviously SS is supposed to be linear, so it doesn't seem like it'd be the right routine for me to stay on.

Any advice? I understand that I'll be losing muscle....

Do you track calories with more complex meals or do you simply avoid stuff that includes many different ingredients?

I wanna experiment with cooking a bit because my stuff is so bland currently.

>>39888132
>>39888195
>>39888227
with a bench and dumbells you can hit pretty much everything. Squats, lunges, bench, rows,

What should I do with all these 8's?

>>39888777
Day to day weight is kinda useless, you gotta weigh yourself longterm.
Water weight can change greatly from day to day depending on what you ate.

Also dont be a retard and actually weigh yourself in the morning.

>>39888853
bodyweight fitness is good for beginner cutting

>>39888168
I was told to start your exercise with the weak side of your body first and do as many reps as you can, then switch to your dominant side and do as many as your weak side, even if you can do more reps with the strong side. eventually it evens out. sorry I'm bad at explaining.

I got fat over winter for no real reason ("""bulking"""") and my bench press jumped from 205 to 225 for 5 with an easy 250 1rn


Is this just a result of the fat i gained? Lots of websites say that fat makes u bench more (probably gained just under 10lb fat)

Tl;dr did my bench go up due to gains or due to fat

>(sorry for DYELposting)

>>39888923
You're right actually, I just weighed myself again, 78kg now. That's just 5ish hours of difference.

>>39889749
You sweat a lot when you sleep and most also take a piss after and maybe even some poopoo.
Basically you remove some of the water in your body over night.
Its more consistent if you do it that way.

I am about four months into working out and the last few weeks I've had a dull pain in my left arm during lifts. Today when squatting the pain got bad enough that I had to stop working out after my last set. It turned into a shooting pain that went from my shoulder to hand and lasted for about an hour. Right now I can still feel it, but it's more of a dull ache. It's strange since I hadn't even done any upper body yet as the squat is my first lift of the day.

I stopped working out at that point to give it some rest and will see a doctor, but am trying to get an idea of what could cause this and how long I should rest. I called the nurse to make an appointment, but after hearing my symptoms she wants me to go to an ER probably paranoid that it's heart related. I am highly doubtful of that as I am 34 with no history of health issues and believe they are just trying to shake me down by running a bunch of tests that come back negative. Other than me dying, what is the most likely cause of the left arm pain I am having?

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can I get a body fat estimate 170 6'2

>>39888561
you're not gonna make it

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Will SS and HIIT get me here?

WHY ARE BARBELL ROWS SO FUCKING HARD TO DO REEEEEEEEEE

who sick here
my last workout was legs on 30th dec
i feel like im dying

I run Starting Strength a couple months, hat a long break and now want to start lifting again. I'd prefer a split-program since i have 4 days a week to do sports. Are there any good beginner split programms? Just had a look at Canditos Strength/Hypertrophy programm. I basically like it, but I miss OHP in it (shoulder training is kind of neglected, since the absolute focus is on bench when it comes to push movements).

>>39890337
no

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fix me fit.
I'm at 15% bodyfat
18years old, male
this is my body.
will reply with routine.
I want to lose more bodyfat so I can bulk and build more muscle.

I am 5'4" (yup)
I eat 1500cals a day and watch my protein. Usually 130-140g a day.

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>>39892870
this is my routine.
except i do 5x5 sets and accessory work on all days.
Those may include.
Dips, Curls, Lat pulldowns, and (sometimes) cardio.

>>39883861
Same day, immediately after doing your work sets.
>>39883824
As in change up, try a different one.

>>39890566
You will get grilled on /fit/ for doing it but you can use a squat rack if you can line your self up like a non-autist.

I nie help /fit/. I recently stopped cutting and Got to 65kg (im 175cm)
Then i slowly raised my calories 200 a week to 2400 from 1800 Now the thing is im gaining weight i already gained 3kg since like few days and my stomach balooned up. Can Anyone please tell me what the fuck is going on? Im scared i will have to cut Again soon if this wont stop