QTDDTOT Eternal New Years edition

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seriously why does it seem my body is fit while staring at the mirror but when i look down it isnt at all? it happens the same when i take pics..
do you reach your final form when you notice your abs/gains at first sight?

>>40095526
How to take good pics? I got a fullbody mirror it just makes me look weird idk why?
Cameras I have available are an S4 Galaxy and the Galaxy Camera

What does high test mean?

Can't say why it is like that with mirrors and just looking at yourself... After training I look at the mirror and think what a machine, look down and think, well hello matchstick man...

>>40095673
>be handsome and pretty
>take pic

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Is this program good for someone wanting strength + hypertrophy? Is 1 set of deadlifts enough?

>>40095684
It's a meme where the higher test you are the more you want to fuck chubby/fat girls.

Is 135x8 on ohp good?

Should I be sore after working out? Some days I am and others I don't feel sore at all. If my muscles aren't sore, are they growing?

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If I cut right now will I look like shit? Do I even look like I lift?

>>40095740
Relative to the overall population, yes. You are in the top 5%. But people around here won't be impressed or anything.

>>40095650
It's called the lookdown effect. It's also why your dick looks bigger in pictures/the mirror.

>>40095785
>If I cut right now will I look like shit?
You'll be skinny with abs and some definition.
>Do I even look like I lift?
HAHAHAHAHAHAHA

>>40095785
Lift more faggot

>>40095763
No it's fine, soreness generally goes away almost enitrely after the noobgains stage

>>40095728
As long as you stick to it you quitter

>>40095785

No point in cutting at this point.

>>40095803
Building muscle takes a long fucking time on my frame. My numbers have tripled since I started 3 months ago and I swear to god I haven't gotten any bigger. Feels fucking demotivating man.

>>40095737
Thank you friend.

>>40095740
>Is 135x8 on ohp good?
>>40095792
>You are in the top 5%.

The fuck? Like ~1% of people go to the gym regularly, and of those that do, maybe ~1% can OHP a plate for 1, yes 1, rep. Fuck, nobody in my gym even OHP's unless they're sitting or using dumbbells.

>>40095810
>No it's fine, soreness generally goes away almost enitrely after the noobgains stage

Thanks, anon. I thought I was wasting days if I wasn't in pain the next day. I wanted to lift on off days just so I'd feel sore. Good to know I'm actually making progress.

does lifting during puberty affect anything at all? does it help you reach "genetic potential"? does it stunt growth? what's the truth?

>>40095820
>3 months
Are you the kind of faggot who thinks you can get big im under a year? Fuck outta here. Cut now, because for normie standards you might look like you lift when you have abs. Show off for summer them start lean bulking.

>>40095851
Depends on what you mean by "puberty".

Lifting when you're 10-14? Yeah don't do that. Your bones are still developing.

In High School 15-18? Sure, shouldn't hurt.

>>40095865
>In High School 15-18? Sure, shouldn't hurt.

i've heard people still growing around those ages, though, "height gains" etc etc.

>>40095860
That's the plan son. I'm honestly just tired of being fat honestly. I want to hit 1/2/3/4 by the end of the year but I also don't want to spend most of the year at this weight.

>>40095868
actually, fuck my shit up, none of what I said was true.

http://www.bodybuilding.com/fun/teen-derek42.htm

>Children as young as 6 can safely start weight training.
You should be fine.

>>40095851
>>40095865
>>40095868

There's no data to suggest that lifting during puberty stunts growth. Whole thing's based on anecdotes about short people who started early. Having said that your intervertebral disc might be in danger if you lift really heavy with poor form. Anybody still in puberty should be really careful but you can still do basic compounds without any issues. Wouldn't recommend a bodybuilding routine though. You're going through a sensitive period in motoric control so variety in exercise is really important.

>>40095882
Cut. Then worry about muscle. You're not going to get ripped from being fat in under a year, particularly if you're going the natty route.

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>>40095820
FUCKING EEEEAAAAT MOOOOREEEE

>>40095865
>Lifting when you're 10-14? Yeah don't do that.
Tell that to any olylifter who's world class. All start around 11-13 y/o.
>Your bones are still developing.
For some people it takes up until age 25 to have their bones fully developed. Liftin weight won't stunt your growth. Quite on the contrary, giving you body such a stimulus and eating higher quantities of food will help your natural gh production.

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>>40095899
BUT I WANT TO BE HOT NOW REEEEEE

>>40095895
Yeah I figured about the same. I just don't want to look like a skellington when I do cut. I'm hoping that in the past few months I've gained enough muscle to at least be ottermode and then start really lifting from there.

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(You)

>>40095908
>For some people it takes up until age 25 to have their bones fully developed

how would one know if ones bones aren't fully developed? just guessing? my dad and my moms dads stopped growing at around 21 or 22.

>>40095925
You still get noob gains from cutting, no need to worry about muscle.

Besides, you can get thin without entering skeletal mode.

>>40095938
Thanks brah, i'll continue cutting then.

can I front squat to warm up for back squats?

Is it normal for my breath to smell gassy when I'm cutting? Brushing 3 times a day.

>>40096076
Are you eating shit? Because otherwise no

>>40096083
Eating the usually stuff on a cut, chicken, broccoli, rice, oats, that sort of shit.

As a beginner (~6 months, 1/2/3/4) I know that when cutting I will lose a bit of strength, but is it possible to maintein at least muscle size?

>>40095526
any fit bros work out in the mornings?

you find that you get exhausted by midday? how the hell do you even make the habit of getting up so early? are showers at the gym really that vile?

When doing the overhead press can i use the smaller bars that have the weight locked on them instead of using the Olympic bar.

Which one is better and why?

>>40096231
I wake up at 7 am and hot the gym around 8. I feel pretty good about it, but I go to sleep at around 11 pm. I might not have understood about the showers tho

When a program calls for something like, 3x12, what sort of weight are you doing and when do you go up in weight? Do you do those 12 sets entirely to failure and then go up in weight when you're not failing the last rep?

What are some pros of being able to take fewer breaths per minute?

i've been doing starting strength for 3 years now and im really impressed with my fucked up body.

anyone have any ideas how i can look even more like shit?

>OHP day
>feeling good about things
>load up the bar
>manage 5 reps at my 5RM
>then 4
>then 3
>3
>3
>fucking 3 again
4 minute rest time between each set
this happens every fucking session, why?
how do I stop this?
is there a better rep range for progress? stalled on 48.5kg atm

>>40096727

Well, 3-5 reps is for strength, so eat more and keep at it.

Don't forget to rest.

Make sure you're not hitting chest or tris beforehand also.

>>40095785
Go on a small cut for two weeks and then bulk the fuck up

anybody else here /weakelbows/? i cant do overhead tricep extensions or skullcrushers without feeling like my elbow is gonna burst

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>>40096797
me 2. how 2 fix

>>40095944
wew lad don't "cut", you're not fat, you're just unshapely. Lift hard, eat healthy at a slight surplus and do some fucking cardio/conditioning.
If you cut now you will not look better afterwards, you'll just be smaller and probably weaker. Cutting is for fatasses and bodybuilders. You're neither. You're far better off going for long term gains.

Don't worry about abs for summer or some bullshit like that.
The best thing to do in your position is to make slow but steady gains for the rest of the year (adjusting diet and training every couple of months).
Cutting now is a waste of time and you'll regret it next year.

>>40096797
>>40096801
Take joint medicine.

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>>40095740
Depends on your weight. This is for 1RM btw

>>40096255
Can you take the same grip on those bars?
Are the bars available in 2.5kg/5lbs (or less) increments?
Are the bars the same thickness as an Olympic barbell?
If yes to all, I don't see why not.

>>40096331
If the program doesn't prescribe a certain weight or percentage, don't worry too much about exact numbers. 3x12 in that case is just as good as 3x10 or 12-10-8 or 13-13-10 or whatever.

>>40096373
GOMAD

More a question for femanons in the US. Neet gf got interested in fitness. Because she's been an extreme skinny dyel her whole life both bar and 0 added weight machines are too heavy for her. Our gym has an indoor pool and I think at this point swimming for cardio and water resistance strength would be the best bet. Her issue is she's rocking a 32G bra at 120 lbs and doesn't know a brand or type for swimsuits that fit her measurements. She wants a one piece, and since I bought my no name brand trunks at Walmart years ago, I don't even know where to begin looking for something with her.

I really dont like counting calories.

Worst case scenerio what would happen if I ate whatever I wanted (within reason) and lift? it really shouldnt be that big of a deal as long as I carb up right?

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Sticky sucks, tho

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>>40097058
GOTTA LIFT BIG TO EAT BIG

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it's over bros, my knee hurts, time to just do upper body. I don't want to experience this again. At least I hit 300 for reps but not 3pl8

>>40095865
>Lifting when you're 10-14? Yeah don't do that. Your bones are still developing.

Bullshit. There's no danger. Until you're at Tanner Stage 4 it'll be hard as fuck to gain muscle mass effectively because the endocrine system isn't geared up for it yet.

>>40095936
Growth plates haven't closed; it takes Xrays to determine.

>>40096066
Why not warm up for back squats with back squats?

>>40096373
>SS
>three years
YNDTP

>>40096727
Increase rest between set to five minutes. Also, why six sets?

>>40096797
I've found focusing on trying to touch my elbows while doing skulllcrushers helps.

>>40096076
I know this one. Happened when I ate way too much protein. Like 175g when I was around 125lbs lean weight and around 175lbs total. Don't fall for the 1g/lb jew. It's 0.8-1g/lb lean mass.

>>40096331
Short answer: Progression
Long answer: READ THE FUCKING STICKY

>>40095865
I started at 11

>>40097083
so I asked a dumb question? got it

>>40095526
how do i read the sticky

can I safely assume 1700 calories are too low for my activity level and weight? 185 pounds and training intensive 6 days a week for ~1.30 hours alongside school.

My hair started thinning untill I had a refeed day and I was constantly tired. I am on a high volume routine.

>>40096727
Bring a shake or drink in that will provide energy, alternate between your ohp and something unrelated to shoulders like squats.

This is because your shoulders are getting tired too quickly, which could be caused by low energy or too heavy a weight.
Drop down to 45-47kg for now and continue doing 5 reps.

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>>40095526
Is consuming honey healthy ? Is it different from added sugar which is not ?

>>40097242
It's healthier but not in the way of not making you fat.

how tall is alan thrall?

how many calories does a typically weightlifting session burn?

Doing madcow so i'm only in the gym 45 min-1 hour and I only do 12-16 total sets

5'7" manlet and some tdee calc online said my tdee was 2100-2200 so i'm aiming for 2700

>>40097389
Is madcow a valid program?

>>40097413
i've only just started so i'm still on the easy weeks

What are the best supplements for potassium and magnesium?

I'm struggling right now.

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What accessory exercises can I do to strengthen my rotator cuffs and hip flexors/abductors

What's a good way to get energized before morning workouts? I used to just wake up, eat my breakfast and go and be good, but since school started and more work hours, I find myself getting to the gym with my body feeling like I just woke up.

>>40095526
The sticky sucks fyi

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Am switching up my routine and looking to gain a little strength. My 5RMS are:
>deadlift: 295
>squat: 205 (lanklet)
>bench: 190
>ohp: 110

My question is, for doing Sean10mms stripped 5x5 (or any 5x5), how should i ramp up the weights? I'm worried less about the increment and more about where i'm starting.

For example, should i even bother starting with benching the bar or pulling 1plate for the first set, os should i just warm up and start heavier?

Where do i buy legal clenbuterol in the usa, can someone post that infographic on clen and ephedrine

I've been lifting 2 years now and I feel like I've reached the point where I need a belt and some straps. I've never looked at either of these things, any specific brands to stay away from?

I get painless snapping when I stretch my left shoulder. I also get a lot of discomfort from sleeping on it. Should I be doing mobility work for it? (my right shoulder has more rom). What should I be doing for it?

>>40098333
NIce trips. You should definitely do mobility work on your left shoulder. I've found that when I first wake up, my right shoulder will do a lot of clicking which is painless, but if it happens enough times I start to get some discomfort. This can be remedied by stretching against a wall, focusing on external rotation of the shoulder joint. I can't stress enough how important it is that you don't just stretch the pec, but actively use your rear delts and rotate/tuck your elbow as much as possible while doing this. Watch this video, specifically the stretch he does around 5:40: https://www.youtube.com/watch?v=SV7l1sfEmO0

>>40097801
Stretch in the morning, drink some hot liquid (tea, coffee).

>>40097784
Do face pulls and rear delt flies for the rotator cuff. Most people's hip flexors are too tight and strengthening is not a problem, but stretching is important, so try googling a few stretches for that.

>>40097242
>>40097270
Honey actually has almost zero nutritional value. Molasses is healthier, but they are all basically just sugar at the end of the day.

Did SIR make a new year comic? If so, can someone post it? I guess I missed it

im at about 230 pounds now at 25% bodyfat estimate. how many pounds of fat do i need to lose in order to get to 13% if my lean body mass stays the same?


another cut related question, will my 4 day push/pull power/hypertrophy program + 2 cardio days a week be too much on a cut? i plan on going easy the first few weeks, eating at maintenance the first one or two (been bulking for almost a year).

>>40095526
>Reading the sticky
>How do I lose weight?
>"Calories in, calories out, idk it depends"
>Well, what should I eat?
>"Idk it depends, no bad stuff I guess"
>What if I...
>"It depends, idk, fuck you"

T-thaankks

>>40099445
Not gonna make it

>>40098155
Anyone?

>>40099386

230 x 0.75 = 172.5 (your lbm)
172.5/0.87 = 198 (bw @ 13% bf)

So I home gym as too poor for membership atm.
Got some dumbbells but I've maxed out the weight so questions:
1)How much weight do I add, we talking 2.5/5Kg on each?
2)Currently at 3x10, should I drop it down to 3x8 with the new weight or 2x8 then 1xfailure?

Skinnyfat here
Is cardio a meme and can I burn fat with just weight lifting?

>>40096228
Bumpo

I'm 6'4" and 363lbs, need to lose weight before it's too late. Will eating 2500 calories a day be fine? Calculators say eat more but they don't usually take into account how obese I am

>>40100053
Cardio isn't a meme, it's important for you health and it's good for burning fat as well. You can burn fat with just weight lifting, but don't think doing your 3 sets of squats with 7 minutes rest inbetween for SS is gonna burn much. If you want to burn a lot of calories by lifting weights, look no further than crossfit.

>>40100086
2500 a day sounds fine, just make sure you get plenty of protein to retain muscle mass.

>>40098155
>straps
Doesn't really matter what brand you buy since it's all the same shit.

>belt
If you want high quality leather it'll be expensive and in the $100-200 range.

Can I still do squats if I got doms on my quads? Same with other muscles.

>>40100149
Absolutely. It helps to massage/foam roll the sore areas beforehand to loosen them up. Make sure you don't let the discomfort compromise your form.

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Is this the proper way to bulk?

>>40100107
>2500 a day sounds fine, just make sure you get plenty of protein to retain muscle mass

Thanks. My meal plan has me at 125g protein on rest days and 155g on gym days, I'm assuming that should be enough

>>40100155

Doing same weight as before or go lighter? It doesn't like, fuck anything up does it as long as I maintain good form?

>>40100172

Actually for someone of your height I would get even more than that. Typically it's recommended to get 0.8g/lb of body weight, especially so if you are cutting hard. Obviously if you are obese this changes, but I'm skinny 5'7" manlet and I get around 120 grams of protein per day. I would shoot for more like 200 if I were you.

>>40100086
>Will eating 2500 calories a day be fine?
eat 1800

>>40100198
Do the same weight as long as you are sure you can handle it. DOMS is basically purely psychological in the sense that it doesn't harm you in any way to train with it. It's the kind of pain you actually SHOULD push through, as opposed to the pain of a real injury which should never be treated lightly.

I only trained forearms and traps with deadlifts and farmers walks. I feel that farmers don't do much to me due to short distance I can walk in the gym. Was thinking of changing them with shrugs and wrist curls. Is it legit? How many reps/sets should I do?

Can the average 172 cm male get to 1/2/3/4 on linear progression?

Long time o /fit/, been lifting for a while, think I know my shit for the most part, here's the question:

I got home for winter break and everyone noticed how much bigger I've become but my mom was worried that the creatine I'm taking is unhealthy for me and she said she'd talk to the gym owner where she goes for some group exercise for women, w/e it's called.

Gym owner is an old guy who is a long-time lifter and also a doctor of whatever it's called that studies human body doing sport activities, kinesiology or something like that (?), and he even sells supplements in his gym.

So you'd expect this guy to be on top of his game knowledge wise.

He told her creatine is okay BUT I should be taking it 1 month on, 2 months off, otherwise I'd have kidney problems.

Do you know of any study that reached this conclusion so I could point her to a newer, better one?

>>40095728
That's not a program. Programs include progression. This is a routine.

>>40095851
It's fine. Makes you a better athlete.

>>40095865
The American Academy of Pediatrics says there is nothing wrong with that age group doing strength training.

>>40096066
Just warm up with back squats. One of the points of warming up is do the movement with light weight so that you are practicing the movement pattern and dialing in your form for the heavy sets.

>>40096228
Yes. Beginners can even gain lean mass while cutting.

>>40096255
Just use a regular bar. You're going to progress past the weight on the other bars rapidly anyhow.

>>40097058
Wtf are your goals? Are you trying to lose or gain? The worst case scenario is that your weight does the opposite of what you want.

>>40097086
Maybe your form is shit.

>>40097211
Why the fuck would you eat 1,700 calories? Pretty much every TDEE calculator is gonna have you at ~2,800.

>>40097389
It doesn't matter. Don't try to calculate what you burn while lifting. Just put "moderate" activity in your calculator and use that number. If your isn't doing what you want it to after 2-3 weeks, then adjust your intake.

>>40097685
Oatmeal/oatbran made with milk.

>>40098529
Yes. Just google SIR comic 2017.

>>40099445
You should fewer calories you retarded faggot. That's literally all that matters for weight loss.

>>40100149
No, I'll call the police if you do.

how do you prepare dry beans?

>>40100260
Yes.

>>40100198
Increase the weight if you can.

>>40100254
I recommend reverse wrist curls or using a wrist roller. Most people have strong flexor compartments and shitty extensor compartments. Seems most people respond better to higher reps.

>>40100300
No, that's a complete meme. There is no evidence that creatine causes kidney pathology, much less in healthy invidividuals. There's also no reason to cycle creatine.

best aesthetics routine?

>>40100338
Best way to do it is to soak them overnight in as much water as your cooking vessel allows (they puff up to 2-3 times their original size), drain the water the next day, refill so the beans are covered by a few inches, bring to a boil, and simmer for as long as you want (Depending on the bean and how soft you like them, could take an hour or two). Once they are done, drain in a colander and store in a tupperware. I eat a lot of beans so I do about 1 lb at a time and it lasts me for 3-4 days.

I did legs for the first time in like 2 years today

They hurt already, Im gonna lose my shit tomorrow and the day after arent I

>>40100438
Yeah pretty much. You better stretch and massage the shit out of every muscle from your foot to your upper back.

Why has my weight gone back up? I know the numbers aren't the most reliable since it is a short time period but it's frustrating to see.

>Sunday 239
>Monday 237.x
>Tuesday 237.x
>Wednesday 236.x
>Thursday 237.x
>Friday (didn't weight)
>Today 240.x

Wednesday and Thursday were bad days from a food/drink perspective (went out, got drunk, etc.) but still...wtf? Same scale at the same time every day.

I've never read any articles or the sticky . But I just use common sense and eat fruit and oatmeal , healthy shit everyday . And I run 8 miles 3 times a week .
Am I doing anything ?

>>40100424
do they have to be covered or refrigerated while soaking?
can they be seasoned for flavor?
I've never cooked beans before

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>>40100473
Well, I miss a good set of DOMS. Although if other DOMS were nice and felt rewarding, I think hamstring DOMS have always been too painful. I have to use stairs at work for fucks sake

>>40100516

If you soak for around 24 hours or less, you don't need to cover or refrigerate them (assuming you don't have any insect problems in your home). If for some reason you decide you aren't going to cook them within that time frame, I would check them in the fridge before they start to sprout or otherwise go bad. They can be seasoned, and there are a few ways to go about that. Either you can drain them like I mentioned before and then add whatever seasonings you want afterwards, or alternatively you can make sure there is very little cooking liquid when you make them, add the seasonings/salt/whatever, and let the excess water evaporate out. I've read that the cooking liquid contains compounds that hinder nutrient absorption so I tend to go for the first method. Also I wouldn't recommend adding salt too early in the cooking process, or the beans may stay hard and take far longer to soften up.

Bout to just quit watching out for fats and sugars and stuff.
I will never hit these protein and especially calorie goals trying to eat healthy all day.

Talk me out of it or does it not even matter?

>>40100207
It's only 0.8 of you're not overweight. Typically you want 1g per lb of LBM. 200g is overkill for him.

>>40100803

I'm not that knowledgeable about what 6'4" people are supposed to weigh. After consulting a BMI calc I agree with you, 200g is way more than enough.

Doing SL and I feel like I'm already about to stall out on my squats at fucking 140 pounds.

Me: 190 6'0" lardass

I just got back to school so I have to use a smith machine instead of a rack and I'm wondering if maybe the reason my squats feel so much harder is because I'm on a smith now instead of a rack. Is this possible at all?

>>40096727
You've been stuck at this for a little while? I usually try switching to higher volume for a little when I stall out. Say drop down to 40kg then do:

day OHP
-----------------
1 5x6
2 3x8
3 5x7
4 3x9
5 5x8

And just undulate up until you stall with that. I like it because each time you're not really "challenging" yourself, it's always a number of reps you've done before or it's just one more rep for a few less sets so you can feel pretty confident going into it.

This is just my personal preference for doing it, but generally when you're hitting a plateau changing to a slightly different focus for a little while can be helpful (maybe a little physiologically, but definitely a lot psychologically)

>>40095650
autism

>>40095526
What straps do not automatically tighten?

I bought some cheap straps from a sporting goods store. They permit me to shrug more, but they also tighten, which cuts my skin and also my circulation.

>>40100844
>Smith machine squats

You're better off not doing those at all. They will fuck with your natural squat form. It's like purposefully practicing something the wrong way, which is worse than just not doing it for a while. Since you mentioned you aren't that strong anyway and don't have access to a squat rack, try different leg exercises that are still "functional" that you can do with the available equipment. Weighted DB lunges are an example.

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Is 2pl8 ATG squat for 4x6 impressive by Normie standards?

The TDEE calculator says i should be eating 2300 a day if i train 3-5 times a week to be in a 1000cal deficit. Should i eat 2300 on training days and lets say 1800 on rest days to accomodate?

>>40096900
Shit, thanks for the response. Alright, I'm gonna lean bulk and see what I look like after this summer

I work my abs 2 times/week. How many exercises and reps/sets should I do?

Got some tests because I was suspicious after half a year of lifting and stalling at frankly pathetic stats. I'm low T, 26% bodyfat at 165lb, 6" wrists and 8" ankles. Gonna cut down to 135, but is there any hope of getting very far after that?

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Has anyone here tried PSMF or any other ultralow cal diet? I'm trying to kickstart weight loss because I've been doing cardio for a month now without any substantial results.

>>40101228
PSMF works.

>>40101067
No that is beginner stuff

>>40101116
Those calculators assume you eat the same amount every single day. So eat 2300 a day, even on training days, if you want a 1000 cal deficit.

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Bf% estime?

>>40101712
50%

>>40095526
I have to take a bath every day, how do I not fuck up my skin due to this?

Also, if I use prunus dulcis oleosomes(almond oil) for my skin in those skin breaking prone spots like the chest sides will it prevent it from happening?

>>40101712
18

>>40101739
Don't use hot water. There's no reason your skin would break, I'm not sure I understand your comment.

>>40101712
20-26%

>>40101760
hot = steaming right? warm is fine?

I forgot the proper name but remembered now, stretch marks.

>>40101731
Well. Time to bulk

how come im the onlyone who does barbell rows at the gym?

>>40101784

The cooler the better. Again, there's no reason you should get stretchmarks unless you are bulking like a madman.

>>40101869
I have some since I used to be fat as a kid, then one day I went auschwitz mode and then got skinny fat, then I started lifting and got skinny, found out about /fit/ and bulked(bulked way over the 300-500 MAX range) and became too fat so I also gained one or another more stretch marks.

Currently at 13%bf and I'm trying to get down to 10% but afraid I'll get more stretch marks, It's mostly on my lower back, sides of my armpits that I have

>>40101915
Well if you are losing weight then there's 0% chance you'll get stretch marks. it sounds like you already know what to do when you start bulking again, don't consume more than 300-500 calories over maintenance. Good luck.

Ive been bulking since december. Ive gained about 10lb how long should i keep bulking so i can cut for summer?

>>40101947
Entirely up to you, and depends on your current BF%. I would slow down on the bulk though, assuming you started 7 weeks ago, gaining 10 lbs means you probably put on more fat than necessary.

>>40101807
because YOU are the masterrace, anon. Keep up the good work.

>>40101969
Thanks.
Also, Will 1 protein shake mixed with 5g of creatine help my Bulk?
What should I expect?

where do I insert BB Hip Thrusts in here?
should I also do them 3x5 or 3x8? Looking for ass, power and explosiveness gains

A

Bench 3x5 - Push
Deadlift 1x5 - Pull
Pull-Ups 3x8 - Pull
Incline DBB Bench 3x8 - Push
Curls(standing ez, preacher, hammer) 3x8 - Pull
Hanging Leg Raises 3x8 - Pull

B

Squat 3x5 - Push
OHP 3x5 - Push
BB Row 3x8 - Pull
Weighted Dips 3x8 - Push
Lateral Raises 3x8 - Push
Rear Delt Flyes 3x8 - Pull
Triceps(tri pushdown, reverse grip tri pushdown, behind neck dbb, skullcrushes ez, " " dbb) 3x8 - Push
Hanging Leg Raises 3x8 - Pull

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How do I make bench gains if I'm an autismo who goes alone? I get scared trying to push myself on the bench and I already feel out of place there being a dyel skelly and if a bar came crashing down on me I would be so embarrassed that I would switch gyms

>>40102026
Ask the instructor to spot you
Or switch to heavy dumbbells

>>40102043
There's no instructor I don't go to planet fitness, I guess I could try dumbbells though

>>40102003
Take 5g of creatine every day. It's very cheap and will give you a mild boost in gym performance. Whey protein serves two purposes. The first is as an easier means of hitting your protein macronutrient goals. Let's say I need to consume 150g of protein per day, but on a certain day I don't feel like having half a pound of chicken or something. Having a scoop or two will give you a quick and easily digestible way to hit that goal. The second effect is rapid post-workout nutrition. Since whey is absorbed very quickly, it can get to your muscles faster when they need amino acids the most, like after a workout. The benefit this provides is rather minor, though.

>>40102012
I would do them after deadlifts. Do 3x8 or 3x10. They are an accessory movement, so the higher volume will help you put on more muscle while doing the deadlifts beforehand will train strength more.

>>40102026
Bench in the power rack, homie.

>>40095526
why the fuck are my calves so underdeveloped?
I mean shit nigger everything else is coming together nicely, I see some real progress everywhere except when it comes to fucking claves. They're chicken calves.
Also I usually drink 3g creatine before workput and 3g after is that ok or should I restrict myself to only before or only after?

>>40102080
Do you work your calves?

Running hills and biking up them helps

>>40102080
Just take 5g a day, once a day. The timing doesn't matter. Also calves tend to respond better to higher volume and walking at a steep incline, at least in my experience.

>>40102066
Thats what I was thinking since I already got hella more shit on my B day

what about this routine, any insight? My gf has been doing it for 3 months and made some nice glute gains

A
Bench Press 3x5
Deadlift 1x5
Barbell Glute Bridges 3x8-12
RDL 3x8
Curls 3x8
Bad girl machine 3x8-12


B
Squat 3x5
OHP 3x5
BB bent over row 3x8
Lat Pulldown 3x8
BB Hip Thrust 3x8-12
trying to make her learn how to do pull-ups, was putting her doing dbb incline bench but took it off.

>tfw my right calf is bigger than the left

I think it's from football/soccer when I was younger and now from boxing
also when sometimes doing squats and I'm dying to perform my last rep, I feel my right calf taking a toll
how do I fix this? I never train my calves, at least directly, since I've heard it fucks up the endurance and my legs are already too heavy, I feel I they were skinny I'd be able to be even greater at running

>>40101807
Yeah when I went I didn't see anyone else do that

Should I go as Gary or Gaz?

In England btw

>>40101807
>only see one other guy ever do barbell rows
>he's a little black dude with a Yugioh hoodie and huge nerd glasses
>looks like a little scrawny geek when he walks in the gym
>takes off his hoodie and becomes a ripped ass kicking nigga
>has a routine of compound barbell lifts, he lifts near me instead of near the dumbbells with all the curlbros
>two plate Pendlay rows clanking up and down, I can't even do that yet
>finishes his lifts, puts on his Yugioh hoodie again and leaves the gym a little black nerd

I wonder if he's a /fit/izen.

WHY ARE MY BICEPS SO TINY LOOKING
I work them twice a week, barbell bicep curls and hammer curls, both 8-12 reps

Everything else on my body is advancing nicely, except my biceps
What the fuck is wrong with me

>>40102349
You obviously lack androgen receptors in your biceps.

>>40099996
Bump

>>40095684
>high test
Literally high testosterone, the male sex hormone

>>40095684
>high test
Literally high testosterone, the male sex hormone.

>>40095684
>high test
Literally high testosterone, the male sex-hormone.

>>40102507
>>40102522
>>40102538
all me

>>40102592
u r low test

>>40102603
Hey, rude

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Alright, serious questions:

How to you make progression on abs? do you just increase each set by a few reps every time you do hanging leg raises or something?

also, are abs a muscle that get more visible as you get stronger? I've seen a dude on youtube who claims 18% bodyfat and still has visible abs because he does a lot of calisthenics, pic related. But other guys like scooby say you shouldn't isolate abs to get abs.

thanks in advance /fit/

Should I supplement Fish Oil if I'm already taking an Omega 3/6/9 supp?

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Can someone please give me a body estimate/overall impression/where I need the most work please? 6'5" 237lbs

Are those blood sugar / dextrose / maltodextrin supplements worth it if at all past a certain level?

>>40103081
>where do i need work
Everywhere

Who is Justin?

>>40103081
Isn't it embarrassing to go out, take shirt off and people thinking you have deformed arms?

M8, you fucked up. Your body is unaesthetic as fuck now.

>>40103353
what'd you mean man? because they're short? i can't help that dude

>>40103312
The thicc dude people always post

>>40103405
Links to his videos

I genuinely enjoy bodypart-splits but feel like some frequency for the compounds could be useful, will this work?

1 - Chest (12 sets) Shoulders (4 sets pressing, 4-6 sets isolation medial delts)
2 - Legs (10 sets quads, 8 sets hamstrings) Abs (4-6 sets)
3 - Back (15 sets) Arms (4 sets biceps 8 sets triceps), Traps (5 sets)
4 - x
5 - Fullbody (3-5 sets per bodypart)
6 - x
7 - x

Alternatively doing the same but with PPLxFBxx

>>40103081
just keep doing overall shit and eventually lowering bf

I tried some basic fitness evaluations here (http://dailyburn.com/life/fitness/muscle-imbalances-functional-movement-screen/
) and am convinced that I have some important symmetry problems (some of them, such as slumped shoulders and anterior pelvic tilt, I already knew about). Should I find a personal trainer to evaluate me and give advice? I'm not 100% on what all could be off-kilter. And if so, how should I find a competent one?

>>40102944
>How to you make progression on abs? do you just increase each set by a few reps every time you do hanging leg raises or something?
Pretty much, yes. Since most good abs exercises are bodyweight all you have to do is more reps. Personally I just do to failure every time rather than aiming for a certain number.

>also, are abs a muscle that get more visible as you get stronger?
Yes

Also, when you're talking about size you should say mass, rather than strength. Strength comes from doing heavy weight for a few reps, mass gains come from lots of reps with a lighter weight.

>But other guys like scooby say you shouldn't isolate abs to get abs.
Hes an idiot. Abs are a muscle like any other, if you do work with heavy weights you will gain strength with them, if you do lots of sets and reps you will gain mass.

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Got a slightly better squat video this time around.

My key concerns are bar placement (may be hard to tell), hip angle, and forward lean (again, may be hard to tell, but I think the bar goes a bit beyond mid foot).

Would appreciate another set of eyes on this.

You guys are probably sick of this question but I'm not sure who else to ask, and I'll keep it brief:
I want to have a routine that lets me balance upper body workouts, lower body workouts, and running.
Can anyone recommend me some simple, effective exercises for each group (apart from the running, I've been doing that since high school)? I'd prefer not to mess with a barbell if possible, at least when it's 'unsupported,' because I'm scared of screwing up my back (this means I'm fine with bench).

Thanks guys.

>>40103983
Ay the guy at the gym told me you have to keep your feet straight.

>>40103983
Your main concern should be your fucking shoes of choice

>>40104017
Not according to Rip and a bunch of other guys. You're supposed to put your feet out about 30deg so that your knees track over them and you avoid bumping your gut into your thighs when you reach proper depths.

>>40104034
Had them for a couple years. My gyms don't allow deadlifting shoe-less, so this is my compromise. Besides, I rather like them for hiking

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Just coming back to deadlifting and squatting after a bulging lower disk injury, it's not back to 100% and I still have pain in it a little but my physical therapist said to start working out normally again.

For some reason whenever I squat and deadlift my back does this unless I really force it down and even then you can see it does this, even in this video I've posted here you can see how it looks like extra muscle or something (https://youtu.be/yEvGNwfOm4A). I've asked my physical therapist about this issue before but he said it's not a problem because it's symmetrical on both sides and my disk bulge is on one side. Is it something I should worry about or should I try to force it down when I squat or deadlift?

>>40104056
Why would you deadlift barefooted?

>>40103993
Look up PPL (Push, Pull, Legs) routines, you can throw in running whenever you want.

The routines will use barbells inevitably, so switch them out for dumbbell ones. If you want a list of interchangeable exercises use this and its filters
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle

So if you have a routine that says 5x10 BB bench press switch it with 5x10 DB bench press, ect

>>40104087
Alright, thanks.

what are some good youtube channels to learn how to do proper form?

>>40104099
Search the exercises, they have videos and instructions on form
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle

Im not a BB shill I swear its just a good website

Can I lift if I'm still sore from my last session or will I damage myself? Right now its taking about 3 days for my arms to be back to normal, everywhere else is fine in 1-2.

My gym is closed fri till mon next week and I've been doing greyskull Mon, wed, fri.

I was gonna adjust and do sun, tue, thur this week then tue, thur, sat next week and then go back to m,w,f after. But, when I went in this morning gym was closed because of some stupid every second and 4th sunday closing thing they have going (REEEEEEEEEEEE) Now obviously I need to find a new gym, but before that I was wondering is it a big deal if just for one week I do greyskull two days in a row? Mon, Wed and Thur? I wouldn't be doing any of the same exercises twice in a row but obviously hitting some of the same muscles. I don't wanna go 5 days without going to the gym.

>>40104117
Working out at a lower intensity will actually help with soreness, if I was taught correctly.

>>40104082
https://www.t-nation.com/training/tip-deadlift-barefoot-heres-why
https://www.t-nation.com/training/go-barefoot-to-get-stronger

According to the sticky, an individual should eat within the range of [16-18]*weight when bulking. However, I have been eating roughly 1000 calories more than that every day. Will this have a good or bad effect? Will I just get fat?

Fuck, how do you guys stave off cravings? I've been a binge-eater for a long time now, and while I don't binge much anymore, I'm annoyed at how often I crave junk food like candy.

Anyone have any experience dealing with such cravings?

Thanks.

>>40104261
WATER
COFFEE
VEGETABLES FOR SNACKING

>>40103975
oh my god thank you dude. I read this comment while in the gym and so I just did 1 more rep in each set of hanging knee raises.

Today was the very first time I've ever seen my ab insertions and I am so happy

>>40104268
No need to yell. I think I'm going to go with the vegetables for snacking one. I've already tried to drink lots of water and/or coffee. Can't get into either habit.

So I'm going to be transitioning into my cut soon. How long do i maintain my weight before I start to cut my calories? A week or 2 weeks?

Will bulking making me a glutton?
I've spent years cultivating and training my body to go on as little food as necessary, I really don't want to get used to stuffing my face and being unable to go back to eating little per day

What's wrong with pork?

Saw something saying you should never, ever eat it if you're trying to get fit. Why not? I realize it's not as good for you as a chicken breast but is it seriously that horrible?

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Can I do cardio every day of the week while doing SL without it affecting gains? I love them endorphins mane

What are some good ways to get in exercise on days I don't want to go the gym? Paintball and laser tag seem to work pretty well, but I'm looking for another free activity like hiking.

when people refrence push pull legs days .does the end repeat to the start or is there a rest after the final day

PPLxPPLxPPL or PPLxPPLPPLx?

>>40104852
You can do
>PPLxPPLx
>PPLPPxxLPPLPxx
>PPLPPLx
The first gives you more time to recover but it depends how you want to schedule

>>40104679
Probably not, humans didn't evolve to eat meat that would kill us.
>>40104144
If you're gaining more than 1lb a week it will be mostly fat, just keep weighing yourself and adjust

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How am I doing, /fit/?

6'2 184 lbs

Does clen work, and are the sites that sale it on Google legit or poo?

>>40104973

Noticeable progress, for four months its solid given your height but not great.

Any recommendations on a 4 day a week program to get thicc?

>>40104768

Honestly no, your muscles grow during the recovery period, not while you're working out. It's best to only do cardio while cutting.

>>40105156
That's not what the sticky says.

>>40105095
Clen is hard to come by these days because of the clen ban in China. Most of em is fake so know your source when you get it. Clen works but would suck the life and energy out of you if you don't take breaks so be mindful of that

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>tripped while walking like a retard
>now have to crawl like a fucking idiot
How long will this take to heal /fit/? What can I do to make it heal faster?

I'm into 2 weeks of working out and I wanted to lose weight, I'm still stationary at 185lbs. (actually it dropped at 182 lbs. but it went back up again)

Any suggestion how to lose more weight? I used to eat like a fucking pig, and although I still eat impulsively on certain occassion, I have tried to disciplined myself to eat less.

>>40105125
>four months

It's less than 3 months. But ty

>tfw getting used to cutting

Thank the lord, It was hell the first 1-2 weeks.

>>40104973
change in weight?

>>40105367
+ about 20 lbs

>>40105292
ice it. take some anti-inflammatory pills

>>40105409
Yep I've got ice on it right now. It'd be fine if I kept it ice cold all the time right?

>>40103993
Download workit app. It has a dumbell ppl program built in alomg.with many others or create your own. Gives ya a place to start. You can manipulate the routine and add exercises and remove too

>>40105292
>How long will this take to heal /fit/? What can I do to make it heal faster?

At least 2 weeks of walking like a retard followed by 1-2 months of light pain. Get some no name Aleve (much better than Advil for inflammation), elevate your feet, and keep off them. Heat pad might help too.

>>40104261
Tobacco jk don't start smoking or dipping. I'm trying to quit and cut. The less dip I do the hungrier I get.

>>40104812
Kayaking. 800 bucks and endless fun if you have a friend or someone to go with. Sucks to buy it at first but it's really the most amazing thing. Good exercise and good fishing

>>40105460
>2 weeks of being a cripple
Oh god fuck. It's still January and it's looking like I'll be using all my sick leaves.
God fucking damn I fucking hate my drunk self.

>>40105156
Cardio is extremely important. It's part of overall health just don't run 5 miles everyday. The cardiovascular benefits are untouchable. You don't wanna be a muscled who is winded by walking around the mall.

>>40105460
Aleve is the absolute best when it comes to pain from inflammation. Just from experience with rolled ankles and knee issues

>>40105303
>>40105303
>>40105303
Bumping my question

>>40105588
Read the sticky twat

I can't stomach protein shakes with only water, so I use milk. Usually whole milk but I'm gonna switch to 2% next time. Is this gonna mess up my cut?

Does anyone remember the name of a trip that used to post here a couple years back, had a youtube channel. Tall black fella with a septum piercing, I think he lifts at my current gym, swole af, think name was like GG and then some numbers or something

If I don't get enough protein, does that just put my gainz at risk, or does it also leave me more open to injury?

1. Is there any reason I should be getting a good portion of my protein intake from plant sources like pea protein (no soy).

2. Is there any evidence that taking a multivitamin with a serving or more of vegetables would help with absorption?

3. I'm pretty tall and my arms don't seem to grow proportionally to everything else. Any advice?

>>40105776
You need protein for proper muscle growth so yes you're slowing down your gains if pure truly not getting enough protein. Improper recovery could lead to injury I suppose. Your form and not being stupid with the weight is still the bigger factor though.

>>40105746
Not if you're still at a calorie deficit. Why not do skim milk? Less calories and less fat.

>>40105785
1. No, and 10-40 grams a day of soy protein is actually healthy. More than 50 over a long period of time might have some weird effects.

2. No dude. Vegetables ARE your multivitamins

3. Play with shortened ranges of motion in different ranges (like 21's for biceps)

where do I go to meet girls when I'm /fit/ and they want to fuck me based on my body?

God damn it I just want to be loved the first time.

>>40105921
Tinder. Include one shirtless pic. Not a selfie though. Somewhere like the beach, lake, river, or pool. If you're truly /fit and decent looking you'll probably get some offers.

How do pants sizing work in America/Canada?

My waist is 40 inches. My ass is 41 inches. Yet my pants size is 34 and sometimes it's loose.

I ask because I want to order boxers that are in asian sizes. It says 34 is xl bordering on xxl. Pls respond.

>>40106015
>always think the pants size is size in inches
>wear a 34 waist jeans, kind of loose, with a belt
>measure myself
>38 inches

WHAT IS HAPPENING

MY LIFE HAS BEEN A LIE

>>40099386
PS: learn some math

>>40099445
PS: learn reading for comprehension

How the FUCK do you accurately lean bulk? I've been trying to actively count my calories with an app but it's just so damn hard to eyeball food, especially when I eat out, but even at cooking at home. Lean bulk is 200-300 calorie surplus but I feel like that's my margin of error and I end up overeating just to be sure.

Like seriously how do you lean bulk with such a small margin for error? Should I just go dirty?

>>40100553
>I've read that the cooking liquid contains compounds that hinder nutrient absorption so I tend to go for the first method

Nutri-lurker here: not really, the only reason people don't use the soaking liquid is that it might be dirty. I rinse the beans first and boil in the liquid. More flavor.
For better absorption and easier digestion, sprout the beans (mung are easiest in my experience) and eat them in salads. It takes 3-5 days but no effort. How-to is online all over.

>>40106066
Yeah. I found this out a couple months ago ordering chinese shorts when I was measuring.

Sure enough they didn't fucking fit and my life has been a roller coaster since then.

Should I be ok going with pants size as opposed to literal inches though? I can't be the biggest size they make

>>40101225
without knowing height and sex...
you need improved general fitness: #1 is proper nutrition, serious, and #2 is activity & easing into good cardio at least five times a week.

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SS for a complete beginner who had a slipped disc a few years ago? It never really goes away.

I guess i should substitute out deadlifts? What about squats?

Pleese help me make a routine
5'8 66kg, never lifted before, regular skinny with a lil tummy

>>40106183
Do bb glute bridges and leg press. Maybe hyperextensions if you want

Be sure to do ab work since deads and squats are a big part of that on ss and you'll fuck your life up doing ohp if not.

I'm 300 lbs just trying to lose weight, build muscle and be healthier. I do cardio and weight lifting. I'm just wondering if my diet is okay

>quick oats and banana
>Salmon, peppers and onions, and rice
>two eggs, two egg whites, mushrooms, onions, cheddar cheese omelette.
>64- 80 oz of water a day

the other day instead of salmon I had a turkey burger, green beans, and rice. Another day I had grilled chicken breast, broccoli, and rice. And another day I had tuna, romaine lettuce, cucumber tomato. I can't eat sweet potatoes, and I can't eat nuts.

Do these meals seem adequate?

>>40106146
You measure your food by weight. It's really not that hard.

>>40106222
COUNT

CALORIES

READ

STICKY

>>40106254
>You measure your food by weight

What am I supposed to bring a digital scale everywhere I go?

>>40106298
No, but you know how big a can of 330ml coke is right?

After a little time you will be able to eyeball food and make a rough guess as well.

>>40106298
Avoid eating out. Simple.

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Are these broad shoulders?

>>40106146
Just fucking guess as best as you can.

Anyone know any good routines for boxing?

>>40100474
Probably water weight

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>emaciated twig (pic related its me)
>find some dumbbells with removable weights
>trying to curl these with 6.5 kg plates on each side (so 28 lb total)
>have to turn the dumbbell inwards to curl it to do 4 sets of 10 reps

feels bad guys im too weak even for 28 lb dumbbell curls

Been eating at maintenance on SS for 2 months im 220lbs 5'11. How much weight should I lose before I start a lean bulk?

My 3x5
85/170/190/200

>>40106568
You're thin, but not a skeleton.

If you want to gain muscle dumbbells are going to get you nowhere. Join a real gym and follow the stick for strength and move to a hypertrophy program in a few months.

>>40106571
get down to 12% at the least.

>>40106584
why will they get me nowhere? ive actually noticed my arms gaining some muscle and have had a few people comment that it seems like i've gained weight or that im "filling out" a bit

>>40106626
anon, look at yourself.

First, there is no definition on your body.

Second, dumbbells are limited by default, they can really only be used for isolation exercises for certain upper body exercises and basically cannot realistically workout the legs, abs, back, or other minor muscle groups.

Third, you need to bulk in-addition to lifting to get muscle.

I suggest you read the sticky.

>>40106626
You're a retard. Fuck off from this board if you're unwilling to take advice.

>>40106402
I do 5/3/1 and some coach wanted me to start boxing

Just do a good bench press

>>40107011
Not him but good hypertrophy routine? Is it doable on a cut?

>>40107037
Personally I would recommend the German 10x10 routine.

On a cut, no. When you eat, you ingest the building blocks of life. If you don't get enough blocks to replace the ones that fall out, then you also cannot stack higher.

Unless you're on steroids, in this case all bets are off.

Running an intense 12 week deadlift program, it's 1 day per week. I want to keep my squats and bench up while I run it and have currently been doing PPL alongside it but it is too many days. What's something I can run with a 1 day deadlift program?

So you know the thing where because you and your family see yourself every day of the week, you or them are not the first person to notice changes in your body because they just see you too much? But somebody who sees you periodically like a couple times a week will notice changes before then?

I've lost 3kg in the past 2 weeks and a coworker told me it looks like ive lost weight, but nobody else has said anything.

Does the rule go 2 weeks for yourself to notice changes, 4 weeks for family and 8 weeks for friends?

>>40106686
>can really only be used for isolation exercises for certain upper body exercises

Wut? People do DB bench, DB shoulder presses, DB incline, and DB rows all the time. They're not great for training legs, but you can do all kinds upper body compounds with dumbbells.

>>40107107
>not mentioning how hot your bod is to everyone and anyone you pass by
I was helping an old lady across the street and asked her if I had a nice ass, you gotta make it bro.

>>40106183
Please more anons help me i want to make it but my spine
>>40106215
Thanks. Can any anons confirm

>>40106183
this is a joke right? its like you did legs exclusively

What is 1/2/3/4? I don't know wtf it is and Google isn't helping

>>40107233
ohp/bench/squat/deadlift
number means how many 20kg/45lb plates per side

Would it be autistic if I pretended I was cast as Han Solo and needed to bulk up, as motivation to go to the gym?

>>40106298
Most restaurants are in the apps like MyFitnessPal. If you cook, you weigh it. I can't think of any other scenario. Either you eat out and find it in the app, or cook. If it's some obscure restaurant, just find something similar.

What do you guys think of my diet? I'm 6'2" 180 trying to gain weight, been going doing SL for a week.

Breakfast:
4 eggs (fried) and a cup of oats with blueberries and honey. Usually 2 glasses of milk

Lunch: 2 tuna sandwiches (using one tin of tuna) and an apple with maybe 5 tbsp peanut butter. Water to drink

Protein shake

Dinner: 1 cup rice, a chicken breast, and 1 cup veggies. Another 2 glasses of milk

Sometimes I'll eat another apple and peanut butter as a snack. Is this enough?

>>40107084
Wut

Anybody else here start getting diarrhea the day after the gym when you start doing really heavy squats and deadlifts?

I feel a sharp pain on my left pelvic socket whenever I straighten my back during squats and deadlifts. How can I reduce/prevent this pain from occurring?

>>40107334
what's confusing you

Would it be autistic if I went to the gym wearing CIA clothing and went up to people saying "You're a big guy"?

>>40107382
By straightening my back I mean on the parts where you stand up straight during the rep

>>40107414
if they dont say "for you" then you'll look like a faggot for sure.
>>40107338
naw dude, not at all. bad shits come only from the food i eat
>>40107327
sure i guess, seems fine. if you don't see progress that you want in terms of weight gain, just add in more!

Can i do SS with a slipped disc that healed 2 years ago?

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>>40095684

New to lifting. I have noticed I have some pretty bad forward head posture. Once my back gets stronger should it correct itself on its own. what would help the most, trap work?

What do?

>be good at lifting
>all my lifts were over 1/2/3/4
>get disease
>spend a year away from gym (recently gotten the greenlight to go in now)
>21% body fat from sedentary lifestyle
>go to gym yesterday
>struggle to squat 2pl8 for 5

Do I get back the strength and then worry about the fat?
Do I try to lose the fat (and lose EVEN more strength)?

What do I do;_;

>>40107797

You already bulked up congrats. now get 1/2/3/4 again then cut

How do I determine how much calories I burn each time lifting? I'm on my first cut (not really that fat but need to lose some weight for my face to look good, it looks awful the momnt I go over 15% bodyfat due to shit genetics) and I try to be at a 500 calorie deficit while still getting enough protein. However I have no idea how much that would be. I go to the gym 3-4 times a week and run 2 times. Is 2200-2300 calories a day too much?

File: progress1.jpg (2MB, 5148x4926px) Image search: [Google]

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1 year ago:
>Joined gym for first time
>31yo 5'8 72kg

Dead: 50kg
Squat: 40kg
Press: 20kg
Bench: 25kg~

Today:
>32yo 83kg
Dead: 100kg
Squat: 150kg
Press: 45kg
Bench: 85kg

1. Is my progress slow or decent or what? I have no frame of reference for progress in lifting.

2. Are there any studies on dietary protein amount for working out? I see everything from 0.1 to 2g/lb bodyweight thrown around and they all seem to be baseless, and more importantly really difficult to obtain through diet alone. Where can I find credible information/analysis?

hate working abs/core but still want to develop them.

I can do ab wheel roll outs for around 15 reps, should I start wearing a backpack or is it all just a meme?

>>40108094

your The Press seems to be lacking otherwise good progress

Will be in south east Asia in less than a week, already looking thick/solid/tight/etc, any tips on looking more thick/solid/tighter-er by the time I get there?

Cheers brehs

>>40108094
Deadlift and Press seem a bit low, decent otherwise. If you're squatting 150 there's no reason why your deadlift shouldn't at least match that.

>>40108411
>>40108605
Much obliged. I started squats from the beginning, added bench 3 months later and only recently added OHP and Dead, so time is the only factor.

I figure if 1/2/3/4 in 1 year is a marker of standard progress then I'm ahead of the curve.

I want to cut down to a low body fat (currently sat at 14% or so), but I don't want my sides to look too boney. Which muscles do I need to train and which exercises should I perform to beef up the area on my sides where my lower rib cage is?

If I break diet and go over my TDEE for a day or two for a celebration, should I then after just resume as I was before and take the hit or try and balance it out with a slightly lower TDEE to counter?

>>40103810
bump

>>40108659
>Which muscles do I need to train and which exercises should I perform to beef up the area on my sides where my lower rib cage is?
Lats and obliques. Deadlifts, squats, twists, landmines etc

>>40108756
Those aren't exercises. You're not doing 15 Arms and 8 backs. Also those are ridiculous set amounts. 5-6 at most unless you're ultra new.

My muscles are sore after working out, and it takes quite a while to go away. If I work out 3 times a week I'll be lifting less by the third time.

What do? I have been lifting for 6 months now, so it's not just a matter of keeping at it..

people who are 5'9, what is your calories for bulking 1lb a week?

Is it possible to make Hex Bar dead more focused on back than legs?

inb4 Straight bar, I want to try new things

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How the fuck do I build bigger shoulders and arms while being a lanklet?

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Is this a good pre workout?

it's ronnie Coleman's YEAH BUDDY pre-workout