QTDDTOT

When's the best time to have my protein shake? The container says one scoop for during the workout and another after but if I have it during then I feel like I'm wasting it as it just gets used as energy rather than going to the muscles.

What is the best routine if I just want to be lifting weights for ~45 minutes everytime I go to the gym excluding cardio (it doesn't really matter how many days of the week I have to go)?
PPL?

>>40068538
Post workout, because of the anabolic window and protein absortion.
During your workout water is better but I use BCAA'S for energy

>>40068591
>>40068538
The anabolic window is bullshit, as long as you consume protein within 6 hours or so you'll be fine.

BCAAs are also wholly unnecessary for most diets.

>>40068371
I'm on my first proper cycle of creatine. I (6'2" 180lbs 19 year old male) have been taking a generous 20g a day for 6 days now, and so I'm going to go onto a maintenance dose tomorrow.
The bag says that 1 and a half scoops is 5g, should I take 2 scoops (6.5g) on account of being bigger than the average man and also being vegetarian (no natural creatine) or will I destroy my kidneys?
Thanks In advance

>>40068591
>>40068721
ah well either way I think that pretty much answers my question. Thanks guys. Do you think there's any purpose to taking it the day after a workout or am I better off chugging it all down soon after the workout?

>>40068582
SS, or GSLP if you only want 20mins

>>40068877
You at least want to take it the day of

>>40068371
Somewhat fitness related but I need some quick advice. I'm 21 years old and I've never felt sexual desire for anyone before. I've watched porn before like everyone has, or I'll recognize that someone is attractive but out in real life no matter how good looking a girl is and no matter how much they might be in to me I just can't find them appealing enough to want to have sex. I've looked up and researched the term asexual but it seems like it's just a massive meme, so what the fuck is wrong with me? I don't think it's a test issue because I lift very heavy, over 300lbs bench and 500lbs+ on squat and dead. Why can't I find anyone sexually appealing enough to want to have sex? It's like I'm just not interested in it so something bad must be going on with me.

>>40068766
2 scoops, np

>>40068582
bump

Do I do cardio after or before I lift?

>>40068371

Yeah I don't think that'll cause a problem, I can't imagine how it could.

>>40068944

I think you're describing asexuality exactly. I've heard that most people claiming to be asexual aren't really, but you might be the real deal, bro.

>>40069299

It's up to you but most people only do a quick cardio warm up before lifting, if anything.

How do I not get sick even though I'm only getting 4 hours of sleep a night? I drink plenty of fluids and wash my hands regularly. Plus I'm always active. What am I doing wrong? (Besides the sleep thing)

Any tips on what wrist straps to get for someone with tendonitis / ganglion cyst on my one wrist for bench?
I tried just altering how I hold the bar to little success, everything made it feel fucked.

>>40069368
If you want to get sick, there's easier options anon.

>>40069670
How do I not get sick?

>>40068944
But you do have orgasms right?

>>40069689
You can't not get sick. It happens to everybody. The question is, how fast can you get over it.
Better immune system, faster you get over it.

>>40068371
My sister's asking me for workout plan because "You go the the gym".

I was going to just stick her on SS for a laugh, but I don't think she'd be strong enough for it. Any good all-round routines for someone with a relatively lower strength level?

I'm starting her off with MFP to track her calories, will likely have her eat at maintenance since she's mostly looking for fat loss/slight muscle gain and since shes obviously DYEL, she can still gain mass while eating maintenance.

>>40069333
Thanks for the reply. Maybe I can find some resources online about it, it will be hard to determine what's legit and what's just fake though.
>>40069690
I don't think I've ever had one. I've cum before but the good feeling never lasted for more than a few seconds, unless that's what a male orgasm is.

>>40069750
>i've cum before
Was the liquid clear or white? How old are you?

>>40069769
Clear and 21.

Is there any point in trying to switch up my SS routine to be focused more towards aesthetics for summer, or just keep on my current path?

>>40069777
You did not hit puberty yet

>>40069777
Then you didn't cum. The clear liquid is precum and is used as a natural lubricant.
Holy shit anon. If you're 21 and you literally haven't cum yet, you're in for a treat.

Sexual desire is basically just a connection between the sexual pleasure center and the thing you're watching/thinking about during an orgasm.
The more you orgasm, the more it gets reinforced. So i think you get to pick your sexual orientation. Not many people can do that.
If you want to be gay just watch gay porn during your first orgasm.

Or maybe >>40069820 is correct, but at 21 i doubt it.

So I am about 2 months into Strong lifts 5x5 and making good progress, they only lift I have stalled on in OHP

My question is, my arms are very scrawny. What accessory lifts can I do to make my arms bigger along with Strong lifts.

>>40069750
The average male orgasm is only a few seconds

>>40069820
That can't be true because I have pubes and my balls dropped? I thought that meant it was over.
>>40069828
I feel defective now, like how did I ever miss out or never figure this out for myself? Thanks for the reply though anon this has been very helpful. Was too nervous to go see a doctor for what was going on.

I am progressive overloading the deadlift but I'm getting a lot of back pain. The form is very good according to pts. I don't have pain afterwards, but I get some serious pain right at the pull from the floor, and it gets renewed when the weight almost touches the floor again. I am doing conventional with thumbless grip. Now I am just a little sore.

Please help? What should I do?

Anyone know any good exercises/stretches to fix over-pronated ankles?
Years of running with weak ankles led to severe pronation; I have ortho inserts in many of my pairs of shoes but I feel like I should be doing more

Is there any benefit to doing things like pushups, dips, pullups, etc,for high reps, in addition to lifting weights?

>>40069878
Yes, they all help your muscles. Do them

>>40068944
Asexuality is legit, it's just that tumblr snowflakes with low sex drive stole it to make themselves feel special.

>>40069850
Go fap right now and don't stop at precum. Relax and continue. Eventually you will start feeling rush of pure pleasure coming at you.
You need to ride it out until it ends. You will want to contract all your muscles, specially your glutes, and you shouldn't fight it. Just let it happen.

It should take like a few minutes tops. Then report back.

>>40069908
Sounds good
Any specific recommended way to do it, or do I just do as many as I can every day?

>>40069935
2x8 is usually what I try for. Go until failure is better though.

>>40069949
Sounds good, thanks

I'm currently doing GSLP. What are the best accessory exercise to incorporate for aesthetic?

>>40069854
i had problems like this too and it turned out to be butt-wink on my squat. my back was bending on the way up while squatting and i had to deload and fix my form

>>40068371
Was there a Happy New Year comic this year and if so, where can I see it?

Why do I feel it more in my biceps than my chest when doing bench press or other chest related exercises?

>>40070360
not packing your back, maybe? I had that same problem

Is it possible to synergize a PPL routine and Couch to 5k together in a single week? The sticky says that combining lifting and cardio tends to cause reduced effort and burnouts, but I've also heard that doing cardio post-workout doesn't feel as bad.

>>40070329
https://sirartwork.tumblr.com/post/155234226458/my-annual-meme-fest-comic-for-4chans-fitness

is it normal to look pregnant in the evenings when bulking?

Any of you guys ever had to deal with a shoulder separation? Been rehabbing it for a few weeks now, but I'm wondering how long it will take...

NYR fag here.

Are whey protein and creatine effective from day one or should I train a couple months before them being useful to my training?

recovering skelly here. im trying to bulk but whenever i eat 3 meals a day i feel sick. how can i trick my body into being hungry or at least not feel as nauseous after eating?

>>40070503
smoke weed

>>40070487
Creatine is not needed. Whey is there as a supplement not magic juice. If you have problems getting enough protein through the day have a shake. Otherwise it's better to eat lean protein instead.

>>40070503
eat varied
the rest should come with time

So I would like to start doing front squats but I have one problem. My ankle mobility is terrible, and it is not fixable. I've been examined by specialists, it's due to surgery I had in both ankles when I was born. Just to low bar squat below parallel I have to use lifting shoes as well as a crazy wide stance. So my question is, will it be safe or useful to front squat with plates under heels and a wider stance than normal?

with bent over barbell rows do you have to return the weight to the floor?
Or just keep going?

>>40070487
Whey protein is great at all times
Creatine is not necessary. I would wait 6 months at least, or until your gains start to stall out

>>40070503
Eat smaller meals more frequently throughout the day, or just stop being a pussy and eat.
Give it a month and suddenly you'll realize it's not that hard to eat that much. At that point, you step it up a notch.

Is it bad to go into work with a fever?

Does a 1950 TDEE sound right for someone who's 140lb 5'11? Seems awfully high, especially considering I hit sedentary.

Is bodyweight good for my Lowe back disc bulge instead of using weights until it heals I want to do something instead of stop working out pt said I can do weights but I don't want to hurt my back

Are nuts a good snack?

Can someone explain to me why an ABCDABCD split without rest days wouldn't work? Seems like if you recover well enough, it would be good.

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Heyo /fit/, got some lifting concerns.

a little over two months into SS on a cut (I know it's designed for bulking, still want to lift) and gains are slow but consistent. Bench, Squat, power cleans, and even negative chin ups are going pretty well, but the last few sessions my deadlift has been not so good.

My last diddly was 240, and I struggled on it, had to take short 20-30 second breaks on the final two reps and my form wasn't great. Today I tried 245 and I'm like 90% my form was off and couldn't even do 3 in a row without needing to rest. Got a little lightheaded and couldn't even get my 5th rep off the ground. Do I need to deload and by how much?

Additional info: I've been eating at 1700 cal and recently lowered to 1400 cal to accelerate weight loss from 0.9 lbs a week to about 1.5 lbs.

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I feel like my starting weights for SS are pretty low compared to a lot of other people I've seen online. What do you a think?

This is my second week, and for my last workout, I squatted 115lbs and struggled a bit. I still don't know if my form is right.

>>40070707
Fevers are contagious, of course it's a bad idea. You'll be lifting weak and you risk getting other people sick. Stay the fuck home.

>>40071139
Seems about right. My TDEE is about 2150 and I'm 175 same height. It goes down by about 50 calories every 5 pounds.

>>40070707
yes, you might extend it

>>40000000

>>40071245
squat lower pussy

My TDEE when inputted as "no exercise" turns out to be around 2200 on most sites, but when I say I work out for 5 - 6 days a week (doing a ppl routine) it jumps up to maybe 2700 - 2800.

Which one do I follow to get a safe deficit?
Do I eat at 2200-2300 or 1700 if I want to eat at a 500 cal deficit?
5'9. 178 lbs, probably 25% bf 'cause I'm a fucking retarded and bulked when I was probably already 18% or so.

>>40071245
don't compare your starting lifts to other people, it makes no sense

just continue to increase weight and follow the program

>>40071349
I thought you weren't supposed to go too low, and I'm still trying to really feel that recoil that helps propell you up from the bottom of your squat...

>>40069745
SS for women is fine. Just have her start with the bar and if that's too much replace barbell with with dumbbell exercises until she can comfortably use the bar.

>>40071361
I have issues determining what is too hard and not hard enough when it comes to exercise. I just did what the book said - "increase until you think your form will break with any more weight". That happened to be pretty low. I probably should have pushed myself more with the deadlift earlier on. I'm just afraid of burning out or hurting myself

>>40069745
>Any good all-round routines for someone with a relatively lower strength level?

SS or SL

I work a job on my feet the whole day and have cut 1,000 calories a day to lose weight.

It's mainly running around and lifting things or making short runs, but according to my Samsung Health thing I usually average like 3-4 miles in the course of my day.

Should I eat back the calories lost from this? I feel kinda weak most times but otherwise my numbers are pretty spot on.

Now that I think about it, after cutting out soda and being more mindful about food in general, I may have cut more than 1,000 calories, too. I just really want to lose weight and stop being a weird semi builtfat looking fuck.

>>40071191
Great snack if they fit into your macros. God-tier for bulking.

>>40071199
Well, for one, it's 8 days. And for two, I would imagine 4 days would end up bleeding into other muscle groups.

>>40071245
Don't compare yourself to others, you're just starting out. Take it at what you can handle. If you're afraid your form isn't right, do it with just the bar. Keep doing it until you're positive it's correct.

My tips for squatting are:
>Keep legs about shoulder-width
>Have feet point in a direction that's most comfortable with the weight
>take a big breath before each
>Don't take forever going down, a squat should be fully repped in about 3 seconds, max.
>Make sure to keep balance in your heels, you shouldn't be leaning forward on your toes.
>Be sure that you're pushing up with your legs, not just lifting.

>>40071390
Didn't you just say second week?
You're just starting m8, just chill and follow the program
You're literally at the beginning and you body is just starting to adjust
You add weight so fast in these programs that where you start barely makes a difference.

>>40071358
Unless you're already muscled or coming off a bulk (from a lean BF%)go for sedentary.

>>40071390
You're supposed to be increasing 5 lbs per session, don't worry about it. Take what you did last time, increase it by 5. If you're not sure about form, study it.

>>40071397
Are you super fat? I would not recommend a 1000 calorie deficit for anyone who's not obese. At-most I'd say 750.

>>40071330
>Seems about right.
So theoretically if I eat at my TDEE on days I don't lift and eat +250 on days I do lift, I shouldn't gain too much fat, right? Former fatty deathly afraid of putting any fat back on here. I'm more than fine with how I look with clothes on, I don't want to endanger that while trying to build muscle.

>>40069836
Chin-ups, curls, skullcrushers, dips.

>>40071424
decently fat, yeah.
I work and stay kinda active but I also fucking sucked down pop and fat faggot treats like a machine

so I decided to stop

>>40071369
>I thought you weren't supposed to go too low
>I'm still trying to really feel that recoil that helps propell you up from the bottom of your squat...

Go low and you'll feel it. High-bar, atg squats are the only way to go, unless you're a mega-lanklet.

>>40071397
>I work a job on my feet the whole day and have cut 1,000 calories a day to lose weight.

Go one activity level "up" on whatever TDEE calculator. Ex if you work out 3 days a week, go from lightly active to moderately active.

>>40071425
I think you're being too paranoid. Let's think about this from a logical standpoint:

If you eat at maintenance every non-lifting day, that means you're at a 0 calorie bulk.

Eating at 250 on lifting days should mean 250 bulk at-least 3 times a week, right? Well, you don't account for the calories burned lifting. So assume maybe 150 calories instead of 250 for the bulk those days.

That comes to a weekly total of 450 bulk calories, or roughly 1/8 of a pound. And considering that muscle is only a fraction of weight gained on a bulk, you can assume even less of that is muscle.

It's one thing to be cautious about weight gain, it's entirely another to fuck your gains over because of it.

If you want to lean bulk, go for 0.5 pounds gained a week. This might mean 250 calories extra a day, might mean a little more on lifting days. But your scale should reflect this. Just know gains will be slow.

>>40071437
What does "decently fat" mean? Are you obese or are you just overweight? What's your BF%?

Fuck if use sedentary tdee I'm at like 2200. I have been cutting at 2000 and already have hard time balancing them macros. Gonna really struggle at 1700. Hard to get the fats in. To much lean protein I guess but then I add some nuts and bam 300 calories for some gay ass nuts.

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>>40071217
>>40071217

anons plz

>>40071484
what are your macros? It should be pretty easy to cut at 1700.

>>40071471
Okay.
I had it set to 1-3 since I usually exercise 3x a week, mostly lifting with some cardio if I have free time.

>>40071480
20% BF. I feel obese but I look at actual obese people and realize that while I'm fat, I'm not that fat yet, so I wanna never get that fit.

>>40071425
>So theoretically if I eat at my TDEE on days I don't lift and eat +250 on days I do lift, I shouldn't gain too much fat, right?

If you are 140lbs at 5'11", don't fucking worry about it. You will honestly lose a bit of weight eating 1950 cal on rest days and 2200 on lift days if you are pushing yourself properly.

I'm the same weight and 4 inches shorter, and I eat roughly 2200 a day to maintain, running an upper/lower split 4 days a week.

>>40071500
>20% BF.
do not do a 1000 calorie deficit. It's too low and you're going to start losing energy for no good reason.

It doesn't matter what you feel like, this is a dangerous territory.

>>40071493
Trying to get at a bare min 130grams of protein. And 55 grams of fat. I don't pay attention to carbs much they usually end up at 150grams give or take

>>40071217
A cut will do that to your lifts. Deload 10% and reassess.

>>40071484
Why does everyone use the sedentary TDEE for cutting? Sounds like a great way to get weak as fuck, since you should be lifting still on a cut if you want to maintain muscle and your defecit will get crazy big.

>>40071521
FUGG

>>40071525
some of us start fat and have no muscle to begin with.

>>40071511
Okay. Thanks.
I'll eat a little more. Honestly, with no fat faggot treats and no soda I cut a lot already, but I also changed up a bunch of shit too, like cutting out a whole shitton of carbs since I wanted to be healthier in general.

Is 750 safe then?

>>40071500
>20% BF. 1000 defecit

>>40071511
is absolutely correct. If you try to cut that harshly, you'll see the scale number go down, but you'll lose so much muscle that you'll just be skinnyfat and weak.

>>40071474
>>40071502
So if I eat 2200 on rest days and maybe a bit more on lifting days, I should gain about .5 LB of mostly muscle a week? I know I'm being overly paranoid, but I can already feel the underside of my chin filling out with what I assume is fat after eating even just 1800 calories a day for a week.

>>40071525
OK I will go back to normal someone just mentioned use sedentary. I been cutting at 2000 and think that's even drastic expecially come spring and warmer months when I'm wayyyy more active

Are isometric bodyweight workouts a meme?

I have fantastic muscle control so I'm interested in trying them.

>>40068371
anyone have a good recipe for oats?
im bulking and poor and they're cheap and good for calories and protein, they just taste like ass
what do

>>40071530
750 is much safer and still speedy. You don't want to ever be eating less than 60% of your maintenance.

>>40071533
It's impossible to gain muscle without also gaining fat, even with roids. Lean bulking just lessens that. I'd guess that beginners can put on about 1/4 pound of muscle per week on a regular bulk, meaning that 3/4 of that is fat. Lean bulks are more like 60:30, so 1/3 pound muscle and 2/3 pound fat

>>40071180
Bump bump

>>40071553
raspberries son. Fruit and some cinnamon.

shit man they're fucking oats, experiment a little

>>40071553
strawberries
go buy some fresh or frozen
put them in there
try cinnamon
try literally anything

>>40071553
make oats with milk, add a dash of cinnamon, a few dribbles of honey, and slice up a banana or apple or throw in some raisins or berries.

Am I supposed to wash brown rice ? It just turns white if I wash it

>>40071569
Alright, thanks.

I'll tack something onto my breakfast since it's my lightest meal of the day.

Ive dislocated my shoulder in the past. Ive been good with it and it's been ~3years since i had an episode. My question is will doing low bar squats risk popping it out again. i feel like one wobble will crank it right out.

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This is someone who's been lifting for awhile asking this.

Someone fucking finally explain how and IF BCAAs work.

>>40071584
thanks will try with milk, already tried honey and banana, banana makes me want to die

>>40071953
bananas are the fucking worst, no idea how people can stand them.

>>40071967
it ruined the whole fucking oats. i think ill try some raspberries or strawberries though, those are cash

>>40071980
raspberries are the best, you can buy those fuckers frozen and just mash them with hot oats. Tangy and sweet along with the mush, perfect contrast.

I'm 31 years old, 6'1 155lbs and started SL and bulking about 2 months ago. Is it too late for me to not look dyel? I also have a little pot belly, will that sort of go away if I stop drinking beer? Used to do bodyweight and run to stay healthy but nothing serious.

>>40071553
Best thing to do imo, assuming you make it in the microwave.

>Take your bowl, add all your oats to it and mix in some salt and cinnamon
>Add water to it (eventually you just know where to eyeball it) about to where it at least fills up to where all the oats are.
>Microwave for x minutes
>take it out, stir it around a bit, if it's too liquidy then put it back in for another x minutes.

once you have it at a decent "thickness" you then add some milk to it to make it tastier and a better consistency (You will want it relatively thick before you add milk, so the milk makes it 'standard').
>add a bit of brown sugar
>add a handful or two of dried cranberries or raisins

>>40071700
i wouldnt imagine so, however if it really feels that fragile i would get in touch with a physical therapist and work mobility, every day. the tightness comes from your posterior delt, not anterior, so you should be fine? but i really dont know. just play it safe and if it hurts dont do it, you'll be fine with high bar if you aren't competing
>>40071928
also as someone who has been lifting for a while, my experience with BCAA. they dont do a damn thing
as for how they work i would google that, try to find some scientific article as opposed to lifting.
>>40071588
i dont wash mine
>>40071998
not too late, there are plenty of older guys that look great. at your age though it's probably better to clean bulk, and slower than typical. aim for a pound a week, so 500 calories over your TDEE per day. you're going to look better lifting and putting on some weight at your height/weight no matter what, no worries man its just lifting, not rocket science

>>40071998
two months, I won't insult you because I generally try to be more respectful to people older than me.

Come back after a year. Just bulk. Don't worry about looking fat. It'll pay off once you cut.

Anyone have any tips for things that making /fit/ life easier aside from PEDs?

Recently I started pre cooking some of my dinner for several days in advance. And my fucking God, not having to worry about cooking and using all that time cleaning up frees up so much time. I should have done this earlier.

>>40072031
cooking in-bulk is basically the best thing you can do. I find most people who are really fat don't know how to cook so they transition thinking you have to do the same thing every day.

>>40072030
>>40072027
Thanks, yeah I know 2 months is nothing. I just didn't know if it was even worth it or not at my age to try and look better.

>>40072107
of course it is! There's no better time to get in shape than today

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Q
What pre-workout powder should I consume?

A: Fun fact, a lot of stuff sold, as anon once joked about, is that a lot of this crap being sold is as if someone just took a men's multi-vitamin, crushed it up, and just added a bunch of caffeine to it and said "tada, pre-workout". Pre workout should consist of a gathering of recommended and well-looked upon ingredients with their dosages labeled. Don't rely to work off caffeine as your body will just be in the gym working off a caffeine rush. You need to consume things that actually help your body. Why do you want to look like a 7 year old who is just acting like a jackass running off a ton of mountain dew?

Are sit-ups really that big of a meme exercise if you want to build a strong core?

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>>40069920
how the fuck did someone come on 4chan and never have an orgasm? At fucking age 21? Are you god damn serious?

I'm 23 and I probably have orgasmed like....literally thousands of times...

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>>40072199
No. Do those and pull ups.

How tall is Alan Thrall?

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>>40068582
>>40068591
>>40068721
THERE IS NO FUCKING THING AS A GOD DAMN SHORT WINDOW FOR POST WORKOUT PROTEIN SHAKES FUCKING HELL IF YOU JUST GET YOUR FAT ASS OUT OF THE GYM, YOU DON'T HAVE TO SPRINT YOUR ASS HOME. TAKE YOUR FUCKING TIME. IF YOU CAN'T MAKE IT WITHIN SIX HOURS THEN YES YOU FUCKED UP, BUT HOLY SHIT CALM YOUR TITS THIS MEME IS FUCKING DUMB

>>40072244
christ anon one of the posts you quoted literally already said that

calm your autism

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>>40072244
Going on the list ;)

>>40070433
Girls call that a "food baby".

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How much saturated fat is too much for a lean bulk in grams? For reference my tdee is about 2700.

Pic unrelated

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So I'm doing this shit right now.
The questions is: Can I do it ABCABCx instead of AxBxCxx or should I just turn up the volume from 3x12 to something like 5x12?

it seems borderline impossible for me to hit protein goal on current calorie limit without using protein powder.

Is that okay?

Can bodyweight exercise be better for my bulged disc back issues and cause it to at-least be able to work out instead of using weights

>>40073172
jokes on you for doing deadlifts/squats that gave you that shit. I don't do either and I'm sexy ~

>>40073231
No I had a hip alignment issue, but whatever makes you feel superior. I have to take pain pills every day just to get by

I'm trying to figure out a good lifting routine. Female, I'm really overweight, but I really enjoy lifting/hate cardio. Squats are a staple, but what else should I add? Just random leg/arm/back exercises, or? I'm aiming for around 1600 calories a day, and have lost about 6 pounds since the year started.

>>40073238
Yes.
There are plenty of bodyweight/calisthenics movements and stretches that can help with that.

You're going to have to step out of the comfortable and dead simple world of SQWAT OR UR A PUZZY and GOTTA LIFT AND EAT BIG TO GET BIG BRUH and go into the arcane lands of physical fitness culture.

You're going to have to do some digging, but it's out there.
First thing I would look up, are stretches and movements that can help you with your physical issues. Keeping fit and getting swole is good, but figuring out how to deal with problems as dire as that take precedence don't you think?

>>40068371
So I was doing some jump rope to warm up and suddenly this massive pain starts on the left side of my head. It was consistent and localized, didn't throb with heart rate. I stopped for a minute and it subsided, but when I started up again the pain came right back. I was plenty hydrated and I have no idea where it came from. Anyone ever experience anything similar?

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>>40073238
>>40073238
>>40073238
>>40073238
>>40073238
ugh....I'm fuckin sorry I didn't know, I just wanted to fuck with someone who used too many weights deadlifting or jerking something or some shit.

I don't find fucking with people who have pain and need to take medicine. Seriously, sorry man.

I'm a fuckin asshole.

>>40073341
nigga I'm trying to nofap
why u do dis

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>>40073362
sorry ;(

nofap is pointless though. It makes you tense and blueballed, and doesn't help build gains.

>>40073388
>. It makes you tense and blueballed, and doesn't help build gains.
It does the exact opposite actually.

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I recently got an air powered rower for a birthday gift and I want to be able to utilize it as a form of cardio. I'm an ex-obese who has lost 70lbs or so by now and I want to continue doing so.

What do you guys suggest I do with it? Any /fit/ approved rowing routines?

Thanks guys

>>40073396
Let me guess, you're going to say that because you don't fap, you have higher testosterone that allows you to grow and have more energy?

>>40068371
what are the best bicep moves for health/nice stretch/symmetry?

My biceps respond easily to growth so ive been doing 4x12 on incline curls, standing hammers, and single arm db preachers (no preacher bench at gym but its fine cuz my left bicep is a little smaller than right)

Is there more bicep work that will help or is that enough?

I've started cutting and I've noticed that I have a solid upper and middle abdomen. However, my lower abdomen is lacking and I don't have a pelvic taper (v-cut). I get the feeling that not having a strong lower abdomen makes me seem fatter than I really am.

How can I build my muscles in this region?

>>40073423
Just do curls. It's all the same shit.

>>40073461
Leg lifts hit the lower abs pretty well. People naturally store more fat in the lower abdominal region so it's no surprise you're in that situation.

>>40073308
Read the sticky and do literally any beginner routine it lists.

>>40073497
Thanks. I was thinking of doing more leg raises but that would be repeating what hasn't worked. I already (back-)squat, I'll try and incorporate more leg exercises into my workouts.

>>40068371
Bumping for more answers on this

>>40073497
ok thanks, i guess curls are the same thing and im over thinking it

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Hey /fit/

I was a computer turbovirgin who never went outside during high school, and started lifting / working out during college. I'm now a Junior , but will I forever be stunted in competitive cycling/running/etc, or do I just need to catch up?

skinnyfat here. lifting weights and doing light cardio.

Do I bulk or cut? I keep hearing completely opposite opinions on this. Some people say its useless to bulk when you're already carrying a lot of fat, some say its useless to cut since I don't have a high amount of lean musclemass.

I would just like an actual answer.

Eggs

I make them by getting them in a bowl, adding onions, garlic, spices (red pepper parsley, etc) some milk, and a bit of lemon juice. And then I put butter on the pan and fry it.
Is this okay?

This is the only way I like my eggs, not that I even like eggs a lot, last weekend was the first time in years I bothered to make or eat them.

>>40073640
I think the real solution would be to bulk, no sense cutting if you don't have any muscle mass. I personally was in the same position and semi-bulked, couldn't stand getting any more fatter.

>>40073640

Do whatever you prefer. If you bulk you will put on muscle quickly but also get pretty chunky. If you cut you'll make some small strength gains but also become a spooky skelly. I recommend to do a mini-cut of like 6 weeks, and in that time just focus on form and getting good at the main lifts without worrying about progression. Then you will have room to bulk and will be able to get stronger very quickly.

>>40073650
If you enjoy them there's nothing wrong with the way you make them.Never heard of garlic in eggs but suit yourself.

>>40073650

If I was you I'd plug my recipe into wolframalpha and check the nutrition, just to make sure its the profile you want.

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My big toe constantly locks & I feel the need to pop/crack it. This literally continues all day and night. I'm not sure if pic related or something else? Please help this shit is annoying.

Just finished my first cut (went from fat fuck to skinny runner)
Now at 6'1 and 175kg, the sticky tell me i should bulk up to 2800 kcal, but mfp tell me to eat 3200kcal
Which one do you think is better ? I dont want to be a fat fuck again...

>>40073875

You definitely don't want to eat too much and get fat again, so it's best to play it safe. You should only do roughly a 300 calorie surplus so that you can bulk for longer while minimizing fat gain. Determining what actual caloric intake that corresponds to will require some trial and error. Better to start too low and need to increase intake though.

>>40073784
Is there another board more dedicated to this kind of question? Pls help.

>>40073888
Thank you !
Btw, lets say i do SS for a routine, should i put moderate exercise or light exercise on the tdee calculator that's in the sticky ?

What is the best way to lose fat without losing a lot of weight and muscle?

Keto?

ok, so work with me
i know that size=/=strength, but im wondering if you build size on a hypertrophy program, and then train for strength, will your muscle mass go down?
also, wouldnt it be easier to build muscle mass, then train that for strength, than build and train at the same time? kind of like trying to cut and get stronger at the same time i guess

>>40073909
I would put 'light' exercise. The volume on SS is pretty low and realistically you won't be burning that many calories from the lifting itself. Those calculators can be pretty inaccurate for estimating calorie burn based on activity level so you'll still have to adjust probably.

>>40073931
Eat 0.8g/lb of protein, eat at a caloric deficit, and lift weights. Keto is a meme.

>>40073934
If you switched from hypertrophy to purely low rep strength training, you would probably lose some mass in the long run. Powerlifters "peak" their training so that the rep ranges get lower and the weights get heavier until the day of the competition, when they test their maxes. There is also a training scheme called Daily Undulating Periodization which is like the second thing you described. Let's say I train chest 2x a week, one day will be high rep hypertrophy work, and another day will be low rep speed/strength training.

What can you tell me about training opposite muscle groups during a workout?
e.g biceps and triceps, back and core, etc..

I've been told its not good for gains and I've read otherwise, but never from a trusty source.

>>40074032

There's nothing wrong with doing that. I've never even heard that it was bad for gains. The only potential drawback would be doing too much in one workout, but that's not a problem specific to training different muscle groups.

>>40074032
its good to train in a balanced way. if you do a tricep exercise, you should do some kind of bicep. Not necessarily on the same day, but in balance.
i try to do some upper back after bench, some bicep after tricep, some hamstring after quads, stuff like that
dont overthink it too much. to be honest ive always heard that it's beneficial to train this way, although a lot of that is from stronger guys i know at the gym. never heard its bad though.

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What's a good forearm work out to add to a full body work out?

>>40074044
>>40074046
Thanks.
I thought so, but it was actually the "stronger guys" telling me it wasnt good for gains.

>>40074059
wrist curls with straightbar. front and back

Try to explain a newbie what is important to make it.
Was recently asked if you have to take proton powder when you go to the gym.because it looks kinda shady.
Don't know where to begin with this guy

>>40074059
You ever see people do that thing where they tie a rope to a stick and the other end to a weight and then they hold it ou in front of them and reel it up? Killer

I can't make my mind up, should I rather start cutting now or is it too late to bulk up? I'm on a moderate amount of fat right now and don't really know. Maybe a mini bulk and then cut? Pls help

>>40074093
1. Protein powder is an easy way to get more protein in your diet. It doesn't have magical qualities beyond supplying more of a nutrient you need to build muscle.
2. Buy from a reputable brand and you don't have to worry about shady Chinese heavy-metal contaminated protein.
3. Tell him to read the sticky

>>40074110
see:>>40073670

>>40074072
>>40074105

I think I know what you're talking about. One is where you sit down with your wrists up and roll a bar up and down while your wrists hang over your knees? The other I'm not sure going to have to google fu that shit. Appreciate anons.

ey guys, new to this side of 4chan and I just have a few questions for you guys.

I started working out last week just doing calisthenics and I actually got a gym membership yesterday for the first time in my life. Worked out for about 30 minutes but didn't really know what I was doing, but it's a learning process and I've been doing research so I'll figure that out as I go.

You see I'm 6'2 and 180 lbs of skinnyfat, but I'm not trying to cut because that's fuckin dumb I'd rather be fat and strong THEN cut.
Also I'm a vegetarian but I eat dairy products and eggs.
So this morning I had 2 veggie burgers, 7 eggs, some cheese, and 2 glasses of milk. When I added all the protein it came to about 100 grams. My goal is to eat 220-230 a day. Is that about right or should I aim higher? Also I'm trying to eat 3500-3800 calories a day, again do I have the right idea with this shit?
I'm working out legs today, I got chicken legs but I really wanna be able to have a good workout today I heard squats are the best exercise you can do so I'm trying to kill it today at the gym.

What do you guys think?

>>40073985
>.8 g/lb of protein
>on a cut

This guy is dumb

>>40074140
I'm sorry, what are you implying?

>>40074130
check out starting strength. half the people here will tell you it's a meme, the other half will praise it like the fucking bible. its a really good intro program to lifting, it will get you comfortable with the core lifts and build a good base of strength as quickly as possible. after that you can specialize.
aim for around 1g of protein per pound of body weight. going over is fine, if you get too much you'll just shit it out if you dont process it.
as for chicken legs, squats and deadlifts will fix that shit real quick, and starting strength has you squatting 3 times a week and when you start out deadlifting twice, so you'll make leg gains pretty damn quick. thats actually one of peoples main bitching points, they go on SS expecting to look like arnold by the end and end up with lots of leg gains and limited upper body. understand it is to build a foundation based on strength and good form on the 4 main barbell motions, and that you have to develop from there and you'll be just fine

Does swimming gives you the pump?

>>40074161
Sweet thanks man. Also is my caloric intake alright? Or should I cut down or add more?

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>>40074124
yup.

Take a long bar, and don't feel bad on how low you start with the weight, and put it in the palms of your hands. Using your fingers first, start to curl the bar up, then grip, then curl up, squeeze, then roll back down in fingers. Take nice and slow curls, feel the squeeze, feel the burn, repeat finish, then opposite side.

Other than that, you'll feel autistic for doing this other workout, but you can also grab the heaviest dumbbells you can carry and walk around with them until you can't walk with them anymore. That's a decently forearm workout.

>>40074169
no

>>40074177
shit forgot to talk about that. it seems a little high, however you're a taller guy. check out iifym.com, put in sedentary for your activity level, then use the number you get there as a basis. you want 500 calories above your TDEE (total daily energy expenditure) to gain a pound a week, thats a healthy amount of weight gain.
for me, at 5'9 and 175 i need around 3300-3500, so yours might be accurate. keep in mind its a tool for estimation, you have to tweak it and run it yourself. also, since you're bulking dont worry too much about the macro break down, just get your calories and protein, shape everything else around that

>>40074192
>>40074169
I think it depends on intensity and time. If u swim like 30 mins high intensity it should

>>40074187

i think i would way more autistic mindlessly wandering around with dumbells till i couldn't walk anymore. what should i do for reps x sets?

>>40074121
That 6 week mini cut sound good, thanks

Training abs; should I do it twice or three times a week? Is it too much for one muscle group doing it three times?

>>40074221
reps x sets for wrists...I do 10x6

what you will learn from many people is that sadly, the forearms need to be beaten the shit out of to grow. You need to beat the fuck out of them.

>>40074093
1. Read the sticky
2. Consistent Dedication + Balanced diet + Good Form + Rest = Gains

Everything else is either bullshit or the realm of professional body builders and doesn't concern average joe. You dont need protein powder at all, go eat some fish/chicken/eggs.

>>40074250
abs recover pretty quick, 3 times a week should be fine
just dont spend an hour on it 3 times a week or some crazy shit like that

my strength goal is to reach 1k club. right now im floating between 925-975 lbs based off 1rm calculators. after im in i plan to switch to lifting only for maintenance. whats a good margin over 1k to insure i can maybe drop the weights a bit and still stay in the 1k, should i go for 1050 or 1.1k?

>>40074251
i'm down for some beefy forearms, appreciate it anon

How long is the pump noticeable?

the caloric itake on MyFitnessPal says i need to take 2430 calories to gain 0.25kg per week.

Does that mean on average or just on rest days?

>>40074271
Alright thanks anon

>>40074394
I use MyNetDiary which lets me add up exercises and other activities calorie consumption while counting calories, so I can relate my eating and exercise

>>40074431
all i'm seeing is "weight loss", I need "weight gain"

>>40074443
Just eat 200-300 more calories than what you expend

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I'm going through puberty slight gyno right now (I'm 18), but since yesterday my right nipple has been literally murdering me. It's not sensitive like the other one, it's just sharp pain whenever anything touches it, the weight of clothes is enough. Am i dying fit? Do i have a tumor or cyst or something?

What is a rep?

Are pullups supposed to be an explosive movement (without kipping) or a slow lift?

>>40074663
repetition

>>40074743
Of WHAT?

I do 10 flexions. Then another 10. Is that a rep? What if its 50 instead of 10?

>>40074674
just do it with proper form like any other lift

>>40074754
Jesus, you mongoloid it's the simplest fucking thing ever. 1 movement or flexion= 1 rep.

>>40068371
>Example: do my bench press and squats in the morning before work - go to work - then come home at 5pm and do the remainder of the workout? Or does a workout have to all be completed in one go?

Why on earth would you need to? 9-5 is pretty standard, how do you think everyone else does it?
Commute included, I'm out of the house up to 12 hours a day for work and it's no problem to squeeze in a full workout afterwards. Fuck, it's a joy after being tied to a desk all day.

Cultivate discipline.

I don't know for sure that it'd cause problems, but you'd probably gain back most of the time you saved by having to warm up all over again anyway, and would probably be fatigued from the morning workout and prevent optimal performance in the evening workout.

>>40074764
>up to today i thought it meant sets of 10
I have made terrible mistakes.

>>40074754

That's 2 sets of 10 reps.

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>>40074819
>sets of 10
>mfw
oh god, what exercises have you been doing like this? i cant believe anyone would think this

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>>40074652
Help me you fucking faggots i might be dying.

>>40074819
at least you made mad gains

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>>40074833
go to the fucking GP you idiot, if the weight of clothing is enough to cause significant pain on something that wouldn't usually cause pain like a cut of road rash or some shit i would get my shit checked ASAP, no idea what it could be, fucking breast cancer for all i know, this isnt a medical discussion board filled with doctors

I'm doing ppl but why can't I just do squats on one of the pull days instead of having a whole day devoted to legs?

When squating my work weight, almost the entire lift feels too easy,

except for the few inches as i go through parallel and back up from that lowest point.

Is this supposed to be the hardest part?
What are extra excercises i can do to strengthen this part of the lift?

>>40074869
Na, just skip it altogether, I mean who even uses the largest muscle group in the whole body. Fucking dyels that's who. You're better than that m8.

I did squats two days ago. I had a few DOMS like normal, but both my knee joints really fucking hurt today.

What do?

>>40074912
If it subsides in the next 2-3 days it's probably just stress in the tendons/connective tissue caused by bad form or something. If it persist for longer then go to the doctor.

>>40074880
Do you have a video of your squat?

If I understand you correctly, it's the "below parallel" part that's the hardest? Try 1+1/4 squats to strengthen the bottom.

>>40074819
wat. So "3 sets of 5 reps" is 150 "flexions" for you?

>>40072027
Ohp made mine roll out of socket. Fucked up sholders suck. When in doubt go light weight

>>40072956
Burf most lean protein have more protein with less calories than a shake. I get these tuna steaks. About 30 grams proteins with only 120 cal.

>>40075046
correct, the bottom part is the hardest,
starting just before parallel until going through it again on my way up

could you elobarate on 1+1/4 squats?

Been running PPL 6 days a week. What should I add to work on core, abs and obliques?

I have problems eating enough so I'm looking for a weight gainer. What should I look for, are there any brands to steer clear of, what are the recommended macros/euro. Thanks

>>40075287
just throw some heavy cable crunches in whatever day. Getting strong, visible abs is easy mode.

>>40074833
Why would your answer ever be 'ask skinnyfat autists on the internet' instead of 'see my doctor' you fucking idiot

>>40075357
You answered your fucking question shitbreath

Last 2 weeks I have been shoveling snow every morning at -10C. About an hour of non-stop work, I weigh 220lbs. How many calories approximately do I burn? Does 500kcal seem to high?

>>40075283
You go all the way down, come back up to parallel, go back down to the bottom and then come all the way up.
Slow and controlled, no bounce.

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Intending to buy this and embark on my homegym adventure.
Will I die without safety pins?

>>40073327
nigga you gonna die, see a doctor

What's the gym for face gains called

>>40075333
Don't waste your money on weight gainer. They are expensive and shitty for your health. Just blend your own smoothies of calorie dense foods like peanut butter, oats, and milk.

>>40075602
Depends on how quickly you work. Shoveling snow is definitely more labor intensive than walking, which burns around 300 calories an hour, so you are in the ballpark probably.

Is it possible to loss muscle and gain fat while losing weight on a diet? Because according to my scale that's what has happened in the last week. My lean mass decreased by 4 lbs and my fat mass increased by 1 lb. Have I into starvation mode? I thought it was a meme. I'm eating 1700C and burning ~3000 according to my fitbit. I walk a lot but thats all. I'm 220 lbs, 5'6, and 42% body fat. I don't want to end up weaker and fatter. Should I eat more protein and lift? I thought I was fat enough that I could lose weight fast without fucking everything up. I've lost 20 lbs since November 1st.

>>40076037

When doing a hard cut like you are doing, you need to lift weights and eat lots of protein, like 1g/lb to be safe. Were you not even lifting?

Why does the tip of my penis tingle when I finger my belly button?

is UV light good for dry skin

That PPL from Reddit that gets brought up here every now and again, is it any good for a beginner? If not could anyone provide me with a split that is recommended here?

How's this for a fast food breakfast?
>920 calories
>60 grams of protein
>64 grams of fat
>20grams of carbs

>>40076412
bad

>>40076412

Unless all that fat is avocados and nuts, it's shitty breakfast. Try eating something with actual nutritional value.

>>40075736
thanks famalam, will try it

will also get myself on film soon, ask you guys if i might be just plain messing up my form

>>40076276
If melanoma is a better alternative, yes.

>>40076337
>split that's recommend here
SS+gomad

>>40076159
because you need attention to stabilize your sense of self-worth

If I've had a benign tumor before, am I at risk of developing one again?
Asking for a friend

>>40076481
You've had a mole? Wow, famalam that's insane how are you even here right now?

>>40076441
bacon egg cheese on sourdough

>>40076488
no it was a tumor in my chest cavity
you ain't as clever as you think you are

>>40068371
Is it ok to progress in my lifts a few reps per session if I'm on a cut?

>>40076489

I love breakfast sandwiches as much as the next guy, but you shouldn't eat that every day.

>>40071553

Add some Greek Yogurt and fruit with a splash of milk and a drizzle of honey.

>>40076500
How about every other?

>>40076508

In an ideal diet you shouldn't eat eggs, cheese, or bacon at all. Now eggs at least have a decent amount of protein and have micronutrients, so I don't go all vegan-nazi over people wanting to eat them. You have to decide for yourself whether you want to eat the sandwiches, or whether you want to have a healthy breakfast.

>>40076533
Are you telling me about an ideal diet, or an ideal vegan diet?

>>40076533
I'm making 3 boiled eggs right now on the stove and there is nothing nobody can do to not make me swallow them

>>40076496
Benign tumors by definition are unable to spread to other parts of your body, thus making them completely harmless (unless they are next to a major organ or artery or someshit, you get the idea). So by definition no you are not at a grater risk of contracting tumors cause you've had one before.

>>40076497
That's the point

>>40076546
They are the same thing. 100% plant based diets are associated with the lowest risk of a myriad of chronic diseases. I don't buy into the "muh animals are suffering" argument, but when it comes to longevity I care very much about what I'm eating.

>>40076549
Enjoy, I really don't give a shit what you eat if you're enjoying it.

>start lifting and dieting
>pull muscle
>can't lift for a few weeks
>start lifting again
>get sick
>can't hit my sets so I take more rest time
>finally get unsick
>stall out on lifts as if I was still sick
>still been dieting and losing weight
>finally do a hard push set
>hit my old max again

Feels good, back in it. Hoping to hit that set again once I get off work tonight.

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how many scoops of whey protein should i take after a workout?

been following SS for about 1.5 months now and I've been doing 30 minutes of cardio after lifting too is it cool if I do cardio on my off days too?

>>40076747
4 SCOOPS
CMON

>>40076747

1-2 scoops depending on how much protein you are getting from other sources, your body weight, whether you are bulking or cutting, etc.

Can you do full body workout 3x times a week with the exact same exercises every workout?

>>40076807
isn't that basically SS/SL except they rotate like one exercise

>>40076836
i guess but SS/SL is compaund only i was thinking one exercise per body part

>>40075757
yes.

I started this diet my once roided monster of a father recommended me and I want to know how viable it is to keep the fat loss.

It's really simple. Anytime I'm hungry during the day I eat egg whites an for dinner 1 pound ground beef. Veggies come from multies.
I'm trying to drop 12 pounds and so far I'm dropping a little more than a pound a day (1.3 average, 3 days in)
My concern is whether I'm just going to balloon back up once I start eating carbs again, like how do people hop off keto without ruining their progress?

>>40076903
>Veggies come from multies

>>40076903
>1.3lbs a day

That can't be healthy

>>40076758
Yes, it's good to do cardio every day. If you are doing HIIT then be careful to not let it affect your lifts, as it's more taxing on your muscles and requires more recovery.

>>40076903
Sounds like a great way to get colon cancer and die. Where's the logic in eating a lot of high calorie dense meat while avoiding veggies, which are basically free?

>>40077092
havent been doing hiit but a mix of treadmill, stationary bike, swimming, rowing machine, stair climber just to find which one I like best

How do raise test without becoming one of those nofap fags?

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Haven't had sex in a long fucking time. Got tested and was clean. Keep getting pimples on my shit. Idk why. I have a lot of bumps on my penis and once in a while one gets like this. I don't wanna go to the doctor yet. Should I just go? This is the second time it has happened.

>>40077120

Eat a balanced diet and exercise. Almost everything else is a meme.

>>40077127

shave your shit, ape man.

>>40077092
>colon cancer meme
I'm talking about doing this for 10 days total not as a long term solution.
The idea is to eat close to sedentary maintenance but cutting out carbs and sodium completely.

If I have to explain this, does that mean no one here has done an aggressive cut?
I still want to know if reintroducing carbs after I reach my goal is gonna defeat the purpose.

>>40077165

Carbs aren't the problem in the first place. As long as you aren't eating too much food, you aren't going to gain the weight back. On /fit/ people typically do aggressive cuts when they are very overweight, but they eat more than just meat and eggs to do it.

My uni demands their students that they pick up some sports along regular courses.

I am a beginner lifter. Should I
>get something that we do rarely like hiking once a month, and keep lifting regularly,
>Get something I do weekly and do it along with lifting (if so how?)
>Get something I do weekly, and exchange one of my three weekly lifting days to a sport day

>>40077192

If I was in your position I would do a weekly sport. I'm assuming most of your options would be cardio based, so there's no problem in tacking it onto one of your rest days.

>>40077192
one of the two first
whichever will be the most fun

>>40076747
6 scoops

cmon

>>40077127
real talk, you're just greasy & shit

do what >>40077141 said and also hand scrub your dick a bit when you shower

give me exercises that get u juicy delts beside ohp and lateral rises

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I recently went to a Chiropractor who was formerly an Olympic weight lifter. He still looks like he can OHP a fucking house. Anyway, he asked me what my program was - and I said SL and explained it...

He said I needed a new program because my quads were overdeveloped (relatively speaking of course). He said this will cause back problems. He also said that I'll never see chest growth if I do it on the same day as squats, because the blood will be pumped into my legs - not my chest. It is true, my legs always feel jacked after a workout, nothing in my upper body does.

He said my legs will suck up the protein powder and get the recover emphasis, and I'll turn into a T-Rex, which is already happening. I Squat 265 and bench 155 for fuck sake.

He also said cardio is a must because it will increase my total blood volume and help my heart get stronger to move it around.

So I really want someone to help me come up with a split program to replace SL... but I only have access to BB and DB's. I doubt this will happen, but I can ask. I would also love someone to recommend a weight lifting app that lets me enter any exercise. The SL one is good, but only does their exercises.

>>40077779
>He also said that I'll never see chest growth if I do it on the same day as squats, because the blood will be pumped into my legs - not my chest.
>He said my legs will suck up the protein powder and get the recover emphasis

wew lad that's some bro science shit

How long have you been doing SL? How has your progress been so far? Have you stalled yet?

The best setup imo is a 4x/week Upper/Lower split.

>>40077141
Seriously. I feel like there should be more public innuendos for men to shave/trim their junk and women to properly clean their pussy lips. Those are gross unless you're into it, like a fetish.

I remember a story from a stripper who, in her THIRTIES, went down on a girl and realized how gross it can get. From then on she prepared her pussy like a Chef properly prepares food: with the consumer in mind.

Bon appetit, /fit/.

>>40077779
>He said I needed a new program because my quads were overdeveloped (relatively speaking of course). He said this will cause back problems. He also said that I'll never see chest growth if I do it on the same day as squats, because the blood will be pumped into my legs - not my chest. It is true, my legs always feel jacked after a workout, nothing in my upper body does.

That's some naudiscience right there.

>>40078222

Fuck off u little faggot manscaping bottom bitch did you even know that shaving increases chance of std transmission by 400%? Go be a little bitch boy somewhere else

>>40078222
my ex had a full bush, I always got hair in my mouth going down on her

I have nothing against some hair, but keep it trimmed for chrissake.

>20seventeen
>not shaving your dick
>literally disgusting

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>>40078261
B-But I'm a top...

>tfw I'd still spit roast a trap with you
>bridgemended.xxl

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How do you switch up your routine when cutting and being in a caloric deficit??
I do chest/tricep back/biceps shoulders/legs rest repeat with high volume and it's been working now that am bulking and taking creatine which assists in recovery.
BUT in a deficit your body is much more prone to overtraining and getting injured so should I just switch to going just 4 times a week doing
Chest
Back
Shoulders/Legs
Arms
And just keeping exercises and sets the same??I also plan to do HIIT with running.

if i'm benching 45lb on each side, would it be i'm benching 90lb or should i include the bar (125lb)

>>40078511
always include the bar

Is it normal to feel depressed because of hunger on a cut? I'm a fatty trying to lose weight.

What's a good amount of calories to eat before a workout. I typically eat a 1 cup of 0% Greek yogurt and a scoop of whey before I go, but sometimes I still feel tired, and I'm not sure if it's my sleep or what.

Is venison sausage a good thing to eat on a cut? Obviously I would keep the calories in check. There'should also no fat added to it.

>>40078674
Venison is good. Very lean and protein rich.

>>40078691
I looked it up and was mirin the macros. That was my lunch. Just wanted to be sure.

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Would i look allright if i cut now? Fucking bellyfat drives me crazy

>>40078624
It's not depression you feel, just bad cravings. They go away eventually, but you have to not give into them.

Temporary solutions: Coffee and lots of water. Try eating foods with higher fat content in them like chicken, nuts, whole milk, and peanut butter that fill you up more.

>>40078625
If you're tired at a workout, you need to get your sleep schedule and diet on track. You shouldn't feel tired at any part of the day if you have good sleep and a good diet.

>>40078730
I shouldn't say tired. I meant more like a lack of energy. Not a fatigue necessarily, but similar to the feeling like when you first wake up and your muscles haven't quite woken up yet.

In welding class I hurt my back a bit lifting a massive piece of flatbar(incorrect form I know), it doesn't feel skeletal at all but all the muscles there feel very sore but I've been icing a bit. Any ideas when it'll heal up?

>>40078730
Alright. Thank you. How much time does it take for the cravings to go away?

>>40078856
depends on how long you've been eating and what kinds of food.

Fattening food like deep-fried chicken and whatnot? The craving never really goes away, just lessens. It's okay to eat this food in moderation (IE, not every week, but once every so often).

Sugar? This one is harder to kick. Sugar cravings are very VERY addictive in nature and coming out of a high sugar diet can be torture on you for the first week or two. It ramps down in intensity very quickly after that. I'd recommend not having any artificial sweeteners in this time, like diet cola or sweet gum. That stuff tends to stall the addiction kick.

>>40078756
it still sounds like your diet or sleep schedule is screwy anon. Give us the deets: Height/weight/calorie goal/protein intake

Just a quick question about basic shit lads. I've read the sticky many times but I am in disbelief about the following supposed fact:

I've calculated my TDEE to be 2300 calories. I'm on a -1000 cut to lose two pounds a week. Every day now I have a calorie allowance of 1300. This is pretty meager to what I'm used to. But I walk 15km most days, which I've calculated burns around 900 calories conservatively. This would allow me to consume 2200 calories in a day, is that correct?

I can't believe it's that straightforward, because that 15km walking is easy, I can walk without feeling I'm expending any effort. So for that walk I can eat 900 calories more and still lose at a rate of two pounds a week.

Is that correct?

How much of a requirement is getting protein in when building muscle or burning fat? It's pretty much essential? I have a gym and pool membership and have access to plenty of food, but a low ratio of it is good protein, and I'm not sure I have the money to be buying good protein
foods for the next months. If I can't afford protein, is it pointless to cut or bulk?

I got a pre-workout with creatine in it - does that mean I have to take it daily to maintain the creatine? (even on off days)

Why is brown rice preferable to common white?
The macros on the bag show they have pretty much the same carbs

>>40069368
Stop doing meth yo

>>40070392
You'd have to eat a metric fuckton to keep up with the amount of burned calories. Also, do the lifting first, then cardio afterwards - that way, the stuff you really need the energy for gets done and the cardio part is much easier.

>>40078727
You should try lifting some weights first

>>40078222
>with the consumer in mind
lmao
But for real tho, that shit can be so gross. I've pretty much stopped fucking my gf because she won't keep her shit clean - talking about going to the waxing salon, then never fucking doing it

>>40079344
First off, unless you're obese, don't eat at an 1000 calorie deficit. IT's important to always eat above 60% of your TDEE, which is your case is 1400 cal. Honestly I wouldn't even recommend that low, I'd say stick to a 750 deficit.

Second, when losing weight you never take into account calories burned through exercise. Why? Because it's nearly impossible to accurately gage how many calories we burn from exercise. You most definitely don't burn 900 from walking, and even if you did it's likely that a lot of this is mixed into your already established TDEE.

Eat at a 750 deficit and keep walking. Losing 2lbs a week isn't really viable for most folks unless you're obese.

>>40079365
When building muscle? More than essential, you literally can't repair muscle without protein. Burning fat? Highly recommended, but not necessary.

>If I can't afford protein, is it pointless to cut or bulk?
If you absolutely need cheap protein there are lots of ways to find it. Whey is, of course, the cheapest protein out there. I don't like shilling for them but your best bet is MyProtein, you can get it for like $18 a kg unflavored (roughly 45 cents per 20g of protein) or a flavored version for about $23 a kg. Other options like milk, peanut butter, ground beef, nuts, and tuna are also dirt cheap sources of protein (though be wary of mercury content with Tuna).

>>40079509
Don't think so, creatine really only helps with immediate lifts.

>>40079515
It's mainly momscience. Different flavor for sure but I think it's because people see brown and think "whole wheat" which is a bit healthier than white bread. But it really doesn't matter in the end, I think brown rice has a tiny bit more fiber per serving.

Exercise physiologist here.

If anyone has any questions ill be here for an hour or two and give u an answer if I have it. My background is in muscle turnover and energy systems, but I might be able to answer the questions asked here if anyone has anything they want answered.

Is there a brace I can buy that will help with my posture and forward neck? I'm attempting to fix it myself, but sometimes it's a little more difficult, esp after back day.

Just need something to wear during down time, obviously wont wear it at the gym.

>>40079987
Lower back pain that sometimes radiates to the balls, also what feel like two lumps/soft stuff close to my balls but the balls doctor told me it's due to a lower back issue. What can I do for my lower back to fix it?

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>>40068766
I'll take that natty card

I hope your kidneys explode cause they WILL

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>>40068371
Breh, switch to 3x8 to speed it up, only losing 1 rep over the course of 3 sets, keep the linear progression and enjoy your gainz