QTDDTOT

Fat girl trying to lose weight here.

Relatively /feels/ question.
Is it possible for a guy to be friends with an ugly girl? To what extent?
I just gave up communicating with male people in any form since I don't wanna creep them out.

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r u loving it?

Moderate probs. On feet is different from walking. Standing making sandwiches prob different than a physical job like construction

>>40110035
Yes guys can be friends with girls even ugly ones.

Depends how much you have in common, don't think of your gender as a barrier

>>40110035
I wouldn't be friends with a ugly or fat girl. That's just me though

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>>40110042
Oh I do.

R8 my break this morning:

>muffin sandwich
>2 egg whites
>2 slices of bacon
>1 slice white cheddar
>milk jug
>banana from home
>hash brown (I was craving it, normally just eat a cutie or apple slices)

Peep the macros, this is about as good as it gets at Mickey Ds in terms of healthfulness.

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pic related is my workout , its all on machines

i have no access to barbells; small city only a few shit gyms

ive been doing this every day 3x a week

diet is fine, hitting calories & protein

basically what im saying is i have no idea what im doing, is the routine ok? should i split it up over a few days? what could i add or remove?

>read the sticky
all the sticky routines use barbells, which i do not have access to

>>40110013
if your cutting it would be better to under-estimate than to over-estimate

if bulking then it would be better to over-estimate than to under-estimate

Still having trouble with proper bench form.

I pinch my shoulders together as hard I can, but the upward push with my arms always seems to undo the scapula retraction. Any tips?

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>>40110013
How the fuck do I build bigger shoulders and arms while being a lanklet?

>>40110035
I have been friends with an obese girl for more than a decade. It has never been an issue.

Believe it or not, some people are not autistic /fit/izens.

>>40110096
Consider dumbbells.

Scavenge Craigslist for home gym stuff.

Good luck anon.

5 days a week I deliver appliances.. I work anywhere from 40 to 60 hours a week.. usually 50 or less..

This can range from carrying washers,dryers, ovens and hand trucking fridges (sometimes lifting overhead)

I average 10 stops per workday and the drive time from stop to stop equals about 15 minutes

I workout out 7 days a week ATM
Push,pull,LISS cardio for 45 mins,legs,push,pull,HIIT cardio 20 minutes

I'm 6'0 220 lbs trying to cut ATM and I'm estimating my daily maintenance to be about 2.8k

Does this sound about right? I'm trying to cut at 2400 a day with 35% protein, 41% fats and 24% carbs.. I'm hoping for a slow weightloss to keep as much gains as possible... So far I'm 5 lbs down and lifts are still going up slowly so hopefully it's working

Also I'm on intermittent fasting lean gains.

Does all this sound good?

>>40110124
Don't try to pinch your shoulders together.. instead tuck your traps under and squeeze

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

Cheers m8s

Is coolcicadas PPL a good routine or a meme? Thinking of doing a PPLX type setup and basing it on his one.

A FATASS PRESIDENT
lmao amerishits

>>40110198
If it's working what's the question

>>40110190
what dumbell routines would you reccomend?

>>40110229
I'm worries about holding to the max amount of muscle/strength

If lifts go up/stay the same, is that good enough measure to go by?

>>40110210
like I'm bending backwards?

>>40110035
Find an ugly fat guy going to the gym.
They're like you but with hundreds of times worse self esteem.

Buddy up with him quick or else he might eventually regain his confidence and begin ignoring you.

>reduce calories to 1700 can train 6 days a week resulted in hair thinning
upped calories 2 days and its growing where it should. have I miscalculated my TDEE?

I've gone down from 22 stone to 19 stone. 6"2 so I'm aiming for about 14.
Losing 5 stone is difficult.

I've gotten myself onto a diet and I'm doing 4 2-hour cardio sessions at the gym a week, which is about 40 minutes biking 20 minutes running 20 minutes using various weights and 40 minutes swimming. I'm focusing on eating cereals and fruits, with a protein rich dinner totalling at about 1900 a day

My main question is roughly how long do you think it'd take to reach my goal, and any general tips?

>>40110013

>260
>20% body fat
>6'2

So if I hit zero body fat I will still be overweight on the bmi scale? Why do we use that retarded scale?

On a more serious note, how big of a time frame do I have for my calories? I totalled my car and had take a second job as well as school and have been eating roughly 500 a day for two weeks and then eating all the rest on the weekends when I have more time. Obviously at my current weight I am cutting, but I still feel like is very wrong even though physically I feel fine.

>>40110312
sticky tells you to lose 1-2 lbs per week

>>40110333
its for the majority of the population, you shouldnt use it if you lift

>>40110096
bumping this please

>>40110333
we use bodyfat percentage to describe looks as in 10% is shredded and pretty aesthetic and so on. not for calculations, because it's difficult to find out your real bf%
more information here:
https://www.youtube.com/watch?v=1oWcpweTuXs

>>40110035
Yes, I've been friends with girls who most of my guy friends consider weird or ugly. I doesn't bother me.

>>40110096
>>40110364
now what you could do is take the starting strength variation from the sticky and replace the exercises with your machine exercises, with doing leg press for 10 reps instead of squatting

I'm holding my breath a lot when lifting, even light weights. I'm guessing it's habit since I do the same at work. How can I form a better breathing cycle when lifting or is this normal?

>>40110370

I totally understand that, but it seems like bullshit that anyone my height and over 190 is overweight. I sure as hell don't plan to go that low.

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How many calories are in 500 grams skinless chicken breast? I keep getting different answers. I measured raw.

>>40110422
you can start to exhale on the last third of the concentric movement

>>40110265
As long as you lose about 1lb a week it should minimize any muscle loss. Other than that there is no perfect way to lose only fat no muscle although you may make some noob lean gains while losing fat

>>40110096
i hate to bump it again but how should i be splitting this up? or should i just continue doing the whole thing 3x a week

What's the best way to transition from a bulk to a cut? I will be starting my cut soon.

>>40110752
Eating less

>>40110802
Thanks haha I know that but what I meant was should I maintain for a week or two then start?

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Is it retarded to sit in a sauna while taking creatine? Does it cancel out its effects?

Is it worth getting an ab wheel or will I progress enough with weighted crunches, front squats and planks?

>>40110923
what?
Why would it?

What is better to do, between 30 reps twice a day, or 20 reps three times a day?
I was doing three times daily but I get so busy with stuff that I lose track of time and only manage twice daily most of the time, and I'm afraid of that ruining my potential gains.

>>40111029
reps of...what? Generally it's a good idea to get it all done in one sitting.

>>40111055
Squats, for example. I can do 30 and get a nice, nice strong burn, or I can do 20 and get a milder but still present burn in my legs.

Fatty in-progress of losing the weight. About 30 pounds down.

I wasted a bunch of time doing 1 lb/week (1700 cal/day) and finally learned you can do between 1.5 and 2 lbs if you're overweight enough, so I switched to a 750 deficit (1450 per day).

I know it's only my first week, but my results show that I went from 175 to 173 this week, both measurements taken at the same time in the morning after a shit. If it's like this again next week, should I increase calories a little? I'm just a bit on the cautious side, I don't want to lose too much too fast and start hurting any noob gains I've gotten over the last few months.

>>40111162
Are they bodyweight? Because you shouldn't have any reason to ever be able to get up to 30 weighted squats in a single day.

>>40111175
I'm weak as fuck so I'm doing squats with about 15 or 20 pounds of weight, not much at all.

>>40111218
With a barbell? You're being too vague anon.

If you're getting past 5 in a set with a weighted barbell you're going too light. Squats should be so that you struggle with a final third set. If you're able to rep 30 times in a row you're not pushing yourself anywhere near hard enough.

as an ex fatty who has been cutting for over a year now, what makes more sense:

1. keep cutting to deal with remaining fat in gut and thighs
2. forget cutting for now and start eating properly + lifting to fix upper body with noodly arms

Going to be starting Reg Park's 5x5, I found the guide in the sticky to not have much info, is this one I found O.K.? http://www.gym-talk.com/reg-park-5x5-routine/

>>40111234
Jesus, only 5, really? Is that safe for a manlet like me?

My legs feel like jelly and my arms are gonna hurt like hell tomorrow. I'm back in the gym for the first time after 2 years of crippling depression. We're all gonna make it bros

>>40111172
noob gains with fat loss usually happens when you eat maintence

don't expect much from a 500cal deficit

>>40110923

oh my god she is pretty

>>40111417
that didn't answer my question at all

>>40111303
It's not like you're trying to break your back, just do enough that you feel resistance on the third set and slowly increase from there.

Christ read about any routine sometime, and speaking of reading

READ THE FUCKING STICKY

Every time someone asks me who I am at the gym I reply "It doesn't matter who I am, what matters is my gains".

This is normal right?

>>40111289
Lift + continue cutting.

>>40111523
You probably sound like a huge loser. That sort of stuff sounds cool in TV shows but in real life it's stupid.

>>40111523
Of coursh
>>40111573
Get outta here hothead!

>>40111523

You're autistic

is it bad to do certain workout behind the neck?

such as behind the neck press, behind the neck lat pulldown, etc..

1m83 95kg fatty here.

Started lifting at the end of summer 2016, currently at bp 185lbs, shoulder press 95lbs, dl 205lbs and squat 225lbs. Nothing impressive but not totally DYEL I guess.

Started cutting about a week ago after 2 months of continuous drinking and overeating in SEA. Got a few questions.

Would aiming to lose 1kg/week (about 1700 cal/d according to mfp) be too high? I want to keep as much muscle .ass as possible obviously.

How much protein should I take? I'm told about 1g/kg of bw, but that sounds like broscience.

Are protein bars good snacks for cutting? Seems like they have a shitton of carbs.

Finally, at what ~bf% should I start seeing as? I know it'll probably take months.

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>>40111585

>>40111615
You're a small guy.

>>40111631
>Would aiming to lose 1kg/week (about 1700 cal/d according to mfp) be too high?
Unless you're obese you shouldn't do a 1000 calorie deficit. You need to be eating at-least 60% of your sedentary TDEE always. If you can cut 1000 calories and still be above 60%, sure, go for it. But recalculate TDEE every 5-10 pounds.

>How much protein should I take?
1g per pound of Lean Body Mass.

>Are protein bars good snacks for cutting? Seems like they have a shitton of carbs.
Depends on brand. Some have lots of sugar and carbs, some are pretty light and protein heavy. In the end they're convenient, but Whey is a lot cheaper.

>Finally, at what ~bf% should I start seeing as?
10-12% if you don't have stretch marks and actually work your core on the way down.

Ever since I started running, my dick is getting harder (maybe even bigger) and I'm ejaculating a shit ton more

Is this normal? Should I expect more of this magic?

I'm 24, 6'4, down to 220 from 290 over two years based on diet restriction. Just started running three weeks ago

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>>40111172
bump

>>40111721
better cardiovascular strength means more blood flowing, which means more blood to your dick. Being fat is terrible for a penis.

I'm sick with a cold/cough. Can't breathe without coughing so bracing for squats is impossible. How do I minimize the effect this will have on my gains. I'm like 3.5 months into starting strength.

>>40111841
just stay home anon. Get better.

It sucks when you can't progress due to sickness but it's only natural.

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I have an important question, I'm fucking scared.

Last friday I was skipping rope and doing random HIIT intervals and I was just 3-5mins in and I got like that pain you get in your sides when you breathe incorrectly/get really tired which surprised me since I can do this for 15mins no problem.
So since then I've felt some weird lil pain like that in the same spot on both sides, is this fucking kidney stones?

I drink MINIMUM 500ml water per meal, throughout the day I drink a shit of water and my diet is more than healthy 90%+ the time, from time to time I reward myself with like an icecream ball or other stuff.

pic related is more or less the spot im feeling it, any medfags here?

>>40111864
Not a medfag but get your ass to the doc and get it checked out, better be safe than sorry, trust me.

>>40110459
Bump.

Does this seem right?

>>40111900
yeah this seems about right

What allows for more sustainable progress in the long term, 3x5 or 5x5? I'm doing ICF 5x5 and I want to progress faster, is it OK if I bump down the sets to 3x5 for each exercise? I'm doing some accessory work and aiming for 3x8 on that after my heavy lifts, is this acceptable?

i go to the gym 3x week, 1 days rest inbetween

i also need to fit in some rock climbing sessions, where should i have these to maximize gainz

currently: xGxGxCG

mon-sun with G being gym C being climbing

im upping my climbing to a few more times a week so my question is would it be better to do it on gym days, or gym rest days? or will this just be demolishing gainz

>>40111854
I'm guessing I should eat maintenance? Because otherwise this is just gonna go to fat right?

>>40111893
I guess it's what I plan to if this doesn't go away

>>40111957
just go now you silly bitch. unless your country doesn't have free health care. then wait until you almost die before you go.

>>40111949
That's on you anon, just make sure you're eating well.

>>40111965
you have to pay if you use the public hospitals and you get cucked into waiting over 5 hours because lol gypsies and illegals are more important than you
then the private ones charge like 70euro, last time I had pain in my balls for 4 days, doc touched my balls and said I was fine and then I had to drop 70 shekels

>>40111928
people say ICF is too much volume
then there is prilepins chart that recommends 3x5
personally, 5x5 feels too much for me
if I started all over again I'd do candito linear but unfortunally I fell for the OHP meme

>>40111940
I'd say best on off days. if done at the same day that what you'll do last might be lacking a bit

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>>40111172
>>40111172
plz anons

>>40112005
What's wrong with OHP? Or are you talking about the "ohp is enough for delts" meme? Because I do OHP + lateral raises and front raises, is that enough?

>>40110035
yup

>>40112060
front raises are useless, you work them a lot in stuff like bench press

rear delts on the other hand

i just had my gyno surgery on wednesday and i've been bored out of my mind recovering. it's driving me crazy, i'm sick of staying indoors all day popping hydrocodone and motrins. doc advised me to take 4 weeks off from lifting but i've already gotten antsy.

what can i do to at least keep myself a little active? hiking, i guess?

>>40110080
goal of 50/30/20?

how should my carbs protein and fat macros % be? protein is fine since i'm hitting the 1.7g x 1kg thing

I'm doing 50% 25% 25% respectively

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What is the best routine to run while cutting?

>>40112335
how much was it

>>40112464
fork putdowns 5x8

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>>40112476
nothing, because insurance lol duh

Does anyone have a decent daily flexibility routine o follow? Preferably video format and if possible any extra work for hamstrings and lower back?

>>40111624
anyone?

is decline bench press a meme?

>>40112627
gtfo

Is it possible to sprain your abs?

I'm bulking and went lifting on a full stomach and now my left bottom ab muscle hurts.

>>40112643
why?

>>40111573
Thanks. To make sure I understand, is there much of a point to lifting while cutting 500+ kcal? Newbie gains; wouldn't I stall fairly fast?

>>40112741
noob gains can last a while, I started cutting months ago and am still gaining slowly.

There is a natural plateau, but it's better to reach there and lose weight than to do nothing.

>>40112265
I do rear delt pulls with a band too but I don't focus on them too much, I'll drop the front raises and do more band pulls instead, I do bent over rows too which I heard hit your rear delts pretty good when you do them correctly.

>>40112762
Makes sense. I'll start on that then.

I tried hitting the punching bag today at the gym(a friend borrowed me his gloves) and it was really fun, but i have no clue what kind of gloves i should buy. Any tips? I just want to hit the bag once in a while, it's exhausting and enjoyable. I don't really wanna buy full on boxing gloves because i'd feel like an idiot. How about the MMA ones?

creatine. i've been reading about the positive effects of it, but honestly i'm just turned off by the "creatine bod". niggas out here lookin like the michelin man, i wanna look sculpted not inflated
am i alone?
am i a pleb for this?

>>40110459

>Not fucking chicken off altogether and living off protein spaghetti for based Italian gains

Chicken contains a lot of water which is lost during cooking, so your cooked chicken will weigh significantly less. There's myriad factors that influence how many calories will be in a particular portion of food but you could work to the assumption that 500g raw would contain roughly 350-400 calories consumed.

>>40111809
Nice! Where will the gains end?

Is it realistic to believe it's getting bigger?

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can I get a bf% estimate? sadly im flexing my abs a bit

67-68kg and 177cm

>>40111704
Thank you for the answers fitbro.

started working out recently and I'm start to getting the first signals of ab definition. I know most of ab definition comes from a low % of bf but does heavy lifting with it helps in any way? Can I achieve visible abs with a bf of 15%~20%?

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I'm 5 foot 9 and 148 pounds at 18% bodyfat based on a calculator I found online, I've lost around 50 pounds since last May and I've gotten stronger from weightlifting but I still look and feel like shit. My abs aren't defined (I use an ab roller and do planks every day for MONTHS) and I don't know if I should keep cutting until I hit 15% bodyfat because I think my weight at my height is pretty small already but I still have this shitty bulge of fat around my arms and stomach.

What do I do? Any advice is welcome.

>>40112659
I've done that before when doing weighted pullups. The combination of flexing them while the weight was stretching them out made it hurt in one spot for a while. I would just avoid doing anything that causes pain and it should go away on its own in like a week. Also work on stomach vacuums (assuming they don't hurt) so this is less likely to happen in the future.

>>40113113
Might as well keep cutting. You don't need to do abs every single day. They are a muscle and should be rested too.

>>40113130
the fact that I still don't have visible abs at my height and weight after comparing to people in CBT's drives me fucking nuts which is why I feel like I have to do it everyday.

>new year fag
>go to gym at 10pm because I know it will be empty
>feel great, gym to myself and getting accustomed to the lifts in my routine
>jar my back doing deadlift because of shit form

I put 5kg on each side and the bar is 20kg(??). How long should I stay off diddlys for? My lower back has a sharp pain but once the pain stops should I leave it a week or two?

>>40113197
I forgot to add I warmed up with just the bar for a couple of sets beforehand, I'm not that retarded

>>40112563
what cunt?

>>40112617
Yes, do not do any exercise behind the neck. You won't utilize the correct muscles and end up hurting yourself

Good programs to move to after SS?
I've been on it for three months and while seeing progress, would like to try something that focuses on arms more

is there a difference if i use milk or water for my protein shake?

>>40113415
calories & taste pref. they taste like shit with water generally.

>>40113454
yeah i know, i was wondering more like how your body absorbs it or some shit
people always bring up the calorie shit but isn't milk a good thing to have in your diet anyway?

>>40113197
I mean, it really depends on the intensity of your injury. Is the weight really tough for you to pull/get all your sets in?

I'd go back and do them next week if I'm functioning.

You should definitely practice form though. One way that helped me with DL is slowing it down to a crawl with just a bar (if the BB weight is tiring use a broomstick or something)

Flex that core, Hinge the hips, lean over until you hit the knees, 'lock' your back, and sit the bar down to mid shin. Hold it and check your line from shoulder -> bar -> mid-foot. Check your back form. Repeat as many times as needed to really drill it in.

>>40113529
Thanks for the advice. The weight isn't too much for me (I think) but then again that may be why my form is shit. I managed 3x5 and it was only after I finished that the twinge in my back happened.

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If I fail a set on starting str or similar routines, will doing an accessory workout on that muscle help for next time?

I know sleep is important when bulking, but what about when cutting? Is it more important or less?

>>40113197
>5kg plates

too low, 20kg plates are the height that the bar should be

>>40113614
Eat dinner at a time which would allow you to be hungry right before bed.

>5pm dinner
>10pm bed time
>8 hours of sleep
>skip breakfast drink a black coffee/espresso
>eat early lunch @10:30-11
>19 hours since last meal

Welcome to IF

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what am I doing wrong if I feel like I'm choking myself of front squats with the clean grip?

>>40113773
if it feels that way, it means it's in the right spot. Down you go!

>>40113614
Yes, it is important.

Too much stress and your body tries to stay the same.

Good sleep = less stressed = easier weight loss.

I started to work in an office and ive been losing weight and i dont know why because im not doing any kind of physical excersise whatsoever besides walking for 15 min to get to the bus stop, im eating the same things
Is It the newfound stress?

>>40111721
How does not fapping for a month affect this phenomenon / weight loss / cardio improvement in general?

Considering it

>>40113060
Gains go as far as you take them, the cardiovascular system is trained just like the muscles are.

For ever 50 pounds of fat gone you might gain a fourth of an inch, don't expect it to double in size.

>>40110013
i was drinking pretty heavily yesterday and i woke up today with this weird feeling in my esophagus/upper stomach like something's stuck there. i don't think there's anything since i'm pretty sure i didn't eat anything that stuck in there, but it's a weird feeling like a knot in my toracal area. what do /fit/ ? it may just be irritated but i'm afraid it won't pass that easy

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>>40111172
>>40111172
>>40111172
final bump and I'll fuck off

I've got a 3inch dick, I'm 19. How much chance do I got for it growing a bit more, or aiding it's growth. Or should I just become a trap?

>>40114082
Thanks my man. This is great motivation to run a ton

>>40114086
Sounds like a roommate had fun while you were sleeping

How do I make sure I have abs by the time I get down to 10%? Started at 205 5'11", currently 173.

>>40114551
youll have abs if you're truly 10% bf, that's as low as you can get natty without being on the verge of death and even then you wouldnt be able to function properly and get past that, only through the use of roids like those guys do for contests

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>>40114572
>that's as low as you can get natty without being on the verge of death
how new are you

I was doing seated OHP at my old gym and was making good progress. Was doing 3x5 at like 125lbs. Just went to a new gym that doesn't have an area for seated OHP. I switched over to standing OHP and struggle to do more than 100. Is this normal? Or was being seated working out the wrong muscles or something. Advice appreciated.

Whats a good website for finding out Macros?

>>40114881
Google.

>>40114674
Totally normal. Seated OHP is easier because you don't need your core as much.

I'm pretty sure I'm gay, bisexual at least. I have a gf

what do?

Where can I find information about clen cycles and a reliable supplier for the uk

when will high bar stop hurting my shoulders?

also if i have trouble breaking parallel (still doable) do i have to do accessories or will my mobility get better with time?

>>40115049

Tell her. Maybe she'll be into it. If not, find someone who is.

OHP: You do it standing or sitting?

We have a seated rack for OHP that I think allows me to press more weight and more stable, but in order to re-rack I have to dangerously move the bar behind my head.

OHP standing I feel a little less stable, but I can simply walk back into the cage and rack it.

>inb4 OHP in a cage/squat rack
No, I'm not doing a jerk like a retard to get my OHP up.

So I've been doing curls alongside all my other training for about a year now, and though I've seen an increase in muscle mass, I can't really curl more weight than I could when I first started out, is this normal? and if it isn't, how do I increase it? Or more importantly; should I care?

If i am already 200 over my calories for the day and only at 100g protein. Should I drink a shake even though it will give me 200 more calories. I did cardio today. Burned about 700 cals. I would feel better around 150g

>>40113854
>phenomenon / weight loss / cardio improvement in general?
It doesn't. Anyone of claims so does it on an unfounded basis. No proof has ever been shown. It's placebo all the way. You should stop jerking it if you're addicted, or as an exercise in discipline.

You shouldn't watch porn, though. The dopamine rush has been linked to erectile dysfunction and depression

>>40115247
>700 calories

Thats running at a quick pace for 45-55 minutes anon.

>>40115244
Was your form shitty at first. I was slamming up the weight on curls then realised I had shit form. Now I'm back to my starting weight with proper form. Hits biceps way better thoooo

>>40115271
4.2 miles slut. New PR so imma brag. Then walked a mile for cool down

>>40115272
nah, my form has always been pretty good, I do switch over to cheat curls if I get to worn out to lift it, but I always make sure to take it down as slowly as I possibly can.

>>40115286
I'm happy for you, but at 4.2 Im doubting your burned 700

But do as you will

>>40115307
Just going off phone man. Prob not. 589 with the run. About 80 for the walk. That's all I got to go off. Not fast run averaged about 11:40 a mile. Is it okay nobody I know runs or jogs. I just started about 2 months ago but was always pretty athletic

>>40115250
Thanks. Think I might try it.

I'm almost done making linear squat gains on Stronglifts, however I still have room to grow on my bench, when I switch to Madcow should I keep doing 5x5 for it?

>>40110013
When do noob gains stop typically?

I've been lifting for about 7 months and I've been finding it challenging to increase my weights. Is this about when noob gain stop? What a "normal" rate for weight increases after the noob gains slow down?

funny ytp i found

>>40111864
Pretty sure kidney stones would be more on your back than your front but wtf do I know?

Lots of protein is bad for your kidneys. Keto is bad for your kidneys. Acidic diet can cause kidney stones. Do you do any of these?

There's also muscles involved in breathing there. Maybe you strained em or something?

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>scrawny fag who intends on getting big
i got a full jar of peter pan crunchy peanut butter, i know that natural is way better but can anyone suggest some good affordable natural peanut butter also how fucked am i if i consume this like i said im quite scrawny literally just bones and hair

>>40112615
Yoga sun salutes plus additional down dog, forward folds, and butterfly stretches.

Add in warrior poses and you can knock out some lunge exercises too while getting a stretch.

Foam rolling can really help with flexibility too.

I tried using an ab roller a few times now. When I use it I feel it all kinds of places, like in my back and in my arms, but it's not really all that hard on the abs.

Is there some typical mistake I'm making here, or do I just need to tough through the other things to see the ab gains?

Used to just doing lots of incline crunches.

>>40110013
How important are athletic shoes for lifting and general exercise? Are running shoes good enough?

>>40115784
Shit wrecks my shoulders. Like for days. It affects my shoulder lifts. Not sure maybe it's my form. Gonna try putting arms further out. It also kills my core too though. Feels like abs are about to rip to shreds when all the way down

Quick I'm going to sleep soon and feel like tomorrow I'll be really sick.
I already cough, sneeze and feel like shit.

Any tips on how to minimize it for tomorrow since I can't stay at home.

>>40115804
Running shoes are a mixed bag for lifting. They often provide a raised heel which helps keep your heels on the ground for squatting, but they are also designed to absorb impacts and the cushioning will make you unstable for any lift. Lifting shoes (fixed, raised heel) are ideal for squatting. For deadlifting it's better to have a flat shoe with little cushioning. Barefoot or a cheap pair of walmart brand "chucks" are the way to go.

>>40115736
Natural PB really isn't that expensive. At Trader Joe's it's like $2.50 for a 1 lb jar, and I've found similar at Target. PB is great for bulking but I would eat a balanced diet too. Limit yourself to like 3 PB sandwiches a day at most.

Is this achievable natty?
https://youtu.be/2DLf3CWwgg4

>>40116066
No

You need to take estrogen cycle.

>>40115877
lmao ok cool, but am I okay to eat this Peter Pan one though, I mean like will it help me gain weight I know it wont be the healthy weight but is it still helpful in gains.
>>40115858
not him but are nike free 4.0 ok for squatting

>>40116066

"You just hit a fucking woman"

And these are supposed to be the anti-sexist, pro-equality people? lulz

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>>40116141
Eating more of literally anything will help you gain weight, what kind of question is that?

>>40115854
chances are it could be the flu. THere's no way to minimize it, just take it as it goes and don't do anything stupid: you need to rest if you get sick.

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So I want to increase my pushup reps (can do 35 with strict form and breathing) and /bwg/ has suggested I incorporate pushup variations into my routine. That's fine with me, but I was wondering what variations should I do and also how many reps and how many sets?

I figured I'd incorporate diamond pushups, but how many sets/reps?

>>40110013
What is the optimal number of weights for a home gym and how much would it come up to?

>>40116179
these say whatever suits them

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>>40110013
About 2 weeks into SS. When should I start doing power cleans? Should I wait until I can get someone to coach me, or should I self teach?

a female friend keeps talking to me about FWB arrangements and has mentioned her boyfriend being jealous about her spending time with me

i don't fancy her at all but we share some rare interests so i don't want to lose that friendship really --- should i be direct about this or try to make it less embarassing? not saying she should be embarassed but she might, i don't know

also are deadlifts, leg presses and light front squats enough for them legs? i can't do high bar anymore after unrelated shoulder injury and haven't learned how to low bar

are ab wheels legit?

I can do about 15-20 reps but just get bored and never feels ab doms the next day.

how do I get dat core when I hate working out abs?

>>40117395

yeah they're legit, are you doing 15-20 on your knees? try working towards doing complete ones

Anyone have an recommendations for making stretch marks less visible?

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Not really /fit/ but /adv/ is useless and this is probably the board that has the most experience with girls so reposting:

What's the best way to let a girl down? My friend I haven't hung out with in months wants me to come drink with her at another friends house this weekend, but I really don't want to go there. Reason being the girl acts nice to me (i'm not attractive or interesting so I'm assuming it's because I'm a single guy with a good future and she's a single mother with kids to different parents) but she treats others horribly and I really don't want to be around her. I've already left my friend on seen for an hour so I've probably already fucked up, but how can I tell her I don't want to go without making her mad or being nasty to the other girl?

>>40117572
Burn them

I've been on Stronglifts for almost 4 months now. I squat 245, deadlift 240, and bench 125. Is my progression weird, and should I consider switching to a different program?

where exactly am i supposed to be putting my weight during russian twists? tailbone feels most natural but also doesnt seem correct

>>40117585
>I don't want to go, she's a bitch
If you can't say it like a man you might as well prep the bull now kid.

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Is this a good enough routine? Currently working on it until I can afford a gym membership.

Whats /fit/'s opinion on PPL?

I'm a dyel skeleton trying to bulk.
My starting weight was 63kg at 6', now I'm 65.5 after 3 weeks.

Because I was eating one meal a day for so long I'm finding it hard to break that habit, but on days that I lift I can easily meet my macros, but on rest days I'm struggling.

I'm thinking of doing PPL so that more lifting days = me eating way more.

Is this retarded or should I stick to SS?

Is it possible to build -any- kind of muscle from swimming? What can a skinnyfat guy achieve from swimming, say, 5 times a week?

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I've been lifting for almost two years and my progress has been slow to say the least. I got up to a 185lbs squat for reps (5x5, high bar) like a month ago but my form was whack and I ended up hurting my lower back. Now I've been deloading and deloading, working on form to the point where I'm only doing 145lbs for reps and I find it difficult ("ass 2 grass" style). I feel like my form has gotten better, but am I really progressing if my squat just went down 40lbs in a month? Were the numbers ever real? I feel like a weak faggot. Please respond.

>>40117751
>not doing chin-ups/pull-ups every day
why

Unless you're doing 50+ lbs of weighted pullups there's no reason not to do them every day.

Is it possible to attain khal drogo's physique natty?

should i buy a heavy bag?

>>40117905
Forced march 8 hours a day
Sword practice 1 hour a day
Hot and sweaty sex 2 hours a day
Diet of meat and alcohol

Opinions on this 5/3/1 routine?

x12x34x

Day 1:
Bench 5/3/1
DB Military Press 3x10
Bent Over Rows 3x5
Face pulls 4x12
Cable Flies 4x12
DB Bicep Curls 3x10
Preacher Curls 3x10

Day 2:
Squat 5/3/1
Block Pulls 3x8
Leg Press (close feet to target quads more) 4x12
Leg curls 4x12
Machine Crunch 4x10

Day 3:
OHP 5/3/1
Incline Bench 3x10
Lat Pulldown 3x10
Lateral Raise 4x12
Rear Delt Flies 4x12
Tricep Pushdown 4x20

Day 4:
Deadlift 5/3/1
Front Squat 3x10
SL Deficit Deadlift 3x8
GHR 4x12
Leg Raise 4x12 (If you have another ab exercise to substitute this with let me know)

I'm out of shape and can barely do a 10 minute mile, my goal is 2 miles in 16 minutes. Right now I can do 2 miles in about 22:30. Anyone else gone from tortoise to hare? How long do you think it'll take me?

>>40117946

I would recommend just using the SST template. Seems like it would fit better than what you've got (which is a tad light on volume for the big lifts).

Also, fuck deficit SLDLs. Unless you've got monster mobility and a burning need to target your lower back they're more trouble than they're worth.

Yoga vs general stretching. Is there a reason to do one over another on off days? Or does stretching need to be an every day thing and yoga an off day?

>>40118112
honestly if you can run for 20+ minutes without stopping, you're ahead of the game. As to how long it'll take to improve your time, there's no magic number; it just takes as long as it takes.

I have a pullup bar, some dumbbells, a shitty bench, and a shitty non olympic bar at home.
Are there any decent rutines out there with the equipment that I have?
I tried searching but couldnt find anything non-memey

>>40118362
"yoga" is literally just indian stretching technique

there is 0% difference, they're just different types of stretches

>>40118471
pullups to failure
dips to failure
curls to failure
ohp to failure
bench to failure
squats to failure
deadlift to failure

How long should workouts last excluding cardio? If I workout for 1.5 hours, I feel so fatigued.

>>40118591

For most purposes? You should probably be able to knock it over in an hour or so, maybe less.

>>40118600
I changed my program recently, workouts went from 45 minutes to 1.5 hours, so now I'm looking for a program that's not as excessive.

>>40118503
http://www.bbc.co.uk/programmes/b07flbst
What we call yoga has European roots as well.

Yesterday i developed Iliotibial Band Syndrome.
After about 20km i had to stop and take a piss. After that every step i took was painful.
Any other people here have trouble with your knees? Any suggestions, exercises i could do to overcome this. The Internet says rest, but it also says rest for for 8 weeks. If i have to skip training for more than a week i might go insane...

how much weaker should I be on a cut? Im really starting to notice a drop in explosiveness.

>>40118810

Depends how much you're cutting and how fast.

Explosiveness does tend to be the first thing that goes to shit when you're fatigued though, so that might have something to do with it.

>>40110303

Is your workout 100 pushups, 100 situps, 100 squats, and 10Km running a day?

Right now for diet I eat a lot of protein around 1.5 hours before I lift. Is this a waste and is the protein only used if I eat it after my lift?

>>40118948
you generally want to eat protein after to encourage muscle recovery, but it likely doesn't matter that much.

>>40110013
I'm currently training for a powerlifting meet later this year, but I'm really interested in strongman. both seem intersting to me and i feel like I'll be more competitive in powerlifting, but I like the idea behind strongman more as well as the events and the strength it builds.
right now im sitting around 175 pounds, with lifts of 330/215/355 squat bench deads and for press i can strict press 130, push press 185-200ish
would I even be able to compete in a strongman competition? How should I go about training for that kind of even in a commercial gym (fitness center on campus) at uni? (no access to storage for shit like tires)

Doing SS, can't squat parallel. What should I do?
Do something else? What? I feel it's waste of time since I'm literally only using my quads. I'm doing stretches and shit but fixing my squat might take weeks maybe even months.

>>40119404

You'd be able to handle a novice comp (I can't remember pound weight classes properly, but I'm pretty sure there's one at u-176 or similar). You might be able to handle the regular weights at a local comp but there can be a ton of variation on those.

Easiest way to deal with not having the implements is to find a strongman gym. Even if you just train there one day a week and spend the rest of the time getting stronger/fitter/bigger in general, it'll work. Having zero implement work is a tremendous pain in the arse to work around if you haven't previously had the chance to learn them.

>>40119416
try putting plates under your heels, see if that helps. typically its ankle mobility issues in new lifters
other than that, work flexibility 3 or 4 times a day, and beyond that do some body weight squats throughout the day. Like, 20 when you get up, 50 throughout day, 20 before bed. nice and slow to work flexibility
dont worry brah you're gonna make it

>>40119430
I'll double check but afaik there are none near me. I'll see though.
when im home for the summer I have a space my brother and i have cleared in our woods that we have some old tractor tires, a sled, and we're making some stones this summer, we've got some other stuff there too but most of it is just obstacles we've thrown together with trees we've cut down for climbing and conditioning and all that, so I can always practice with implements at home during breaks
where can i look to try to find a strongman gym?

>>40119451

Starting Strongman maintains a list of strongman gyms but I have no idea how good it actually is.

Organisation and promotion are not things this sport does well, generally.

>>40119475
yeah, i just found that site
closest gym to me is an hour and a half away, so thats out of the question

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I'm starting from ~15-18% body fat.
All I want is to be slim W/OUT becoming skinny fat. Don't want to lift.

To achieve this or skele abs mode or slim non-skinny fat mode, can I simply:

>Eat at a deficit
> Ab wheel 3 days a week
> Occasional cardio

This enough?
Pic vaguely related.

>>40119532

You will probably need to do some form of resistance training. Doesn't have to be weights and doesn't have to be a lot, but sitting around and not eating tends towards skinnyfat or emaciated without a lot of room inbetween.

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Is this routine/diet legit?

>>40119587

Shit no.

>>40119550
I plan to do a lot of cycling for cardio and train my abs regularly. Is this enough to prevent skinny fat when slimming down?

I eat ~2200 calories a day, generally 80-100g of fat and recently, 40g of that has been saturated fats.
Am I fucking my shit up or is it okay?

>>40119626
Bump

i weigh 120 and I'm doing SS
should I be eating 3k like the meme or keep eating 2150 like I am

>>40120159
3k
its not a meme, i was 145 and ran SS with a 3.5k dirty bulk and I'm up to 175 now at about the same bf and i look tons better
go all in man

>>40120199
what did you eat to get th
I feel like I'm gonna throw up sometimes while eating what I do

>>40120295
i also had this
space eating out as much as you can, if you're not eating breakfast start
i ate a lot of eggs, chicken, and rice. also, an easy way to get a lot of calories and protein is to drink a half a gallon of milk everyday. you'll hear people on hear shill for a gallon a day but thats just fucking nuts, a half gallon will be fine.
between 4 eggs, half a gallon of milk, and 2 cups of rice with 4oz of chicken you're already at 100+g protein, and over 2000 calories
it gets easier to eat more the more you eat, it just takes some getting used to

Are box jumps a useful addition to lower body days? I'm already doing squats, deads, and sometimes leg press. I just want to do something more explosive which can also help me with basketball.

>>40120571
Yeah. Do about 15, focusing on quality, basically don't treat it like cardio.

Things that aren't obvious: try to land in a squat, back straight not rounded.

Don't jump back off. Save your knees.

>>40120607
Thanks m8.
So just 1x15? Or multiple set of 5?

I have a slight pain around my right shoulder and to the right of my spine for the past few week or so. I think I may have been going too heavy on the OHP.

I'm contemplating taking a week out to let it recover, does this sound like a good idea or would it take longer?

>>40120660
Multiple sets of 1... aka 15x1.. you don't need ages to rest - just focus on form, explosiveness etc. Each jump needs to be at 100% effort... work up to a max box height then work back down.

Google for a pdf copy of Kelly Bagget's vertical jump bible, loads of good info there.

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Is there such a thing as a decent 3-day split hypertrophy program for intermediate level?
I don't really have the time to work out more than 3 days a week, so if any of you boys could help me out I'd appreciate it.

>>40114143
Lost 40 kg. Gained 1,5 cm dick. Plus fucks longer and shorter rest between rounds. Keep runing.

>>40119451
Hi i did an amateur strongman comp. Was good fun tho i was by far the smallest. I had no chance at the 'pure strength' ones like max log press for one rep but i did pretty well at the other events.

My gym had a 'fat bar' (scaffolding pipe lol) which i used for push presses and rack pulls (one of the events was an axle deadlift for max reps, was using a large wheel so rack deadlift had same ROM). Gym also had a log to press as well which was useful but ultimately i didn't have the raw strength.

At home I had a 280kg tyre to flip around, I also used an old military harness which i tied to my dad's small farm vechile (a mix between an ATV and a tractor, it was made by some scottish garage so hard to describe), anyway i dragged that about.

Untill you get to a strongman gym i'd advise you do lots of squats, deadlifts (various heights) overhead press and push press (barbell and dumbell), for both low and high reps. Farmers walks too. Buy some fat grips.

Basically id work on your strength then when you get home put the focus on 'events' / conditoning.

Ring around bars and see if you can buy an old keg.

Also consider a heavy weight duffel bag which you can load with sandbags.

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>>40120767
Pic related - my arse in muscle and fitness magazine lol

>>40120699
Yeah, I have it, I just haven't read it yet.

>work up to a max box height then work back down
So 1-8 increasing height, then 9-15 decreasing? Or 1-15 increasing and then another 15 decreasing?

>>40120947
Up to you man.

Basically if you can land on a box of x height you know you can jump x height.

But if you get a box 20cm or so lower than X you are still jumping x or close to it - you just have Y amount of clearance.

Tldr just focus on your triple extension and power, that's what's important.

Does training while having a cold a bad idea? Im sick 2 weeks getting better start training cold come back strong miserable for another week. Is this usual?

>>40121012
It depends... i prefer to rest. My mate just tried to train through a cold (he's a boxer) and everything has gone to shit, had to cancel his fight next month.

>>40120963
thanks man, I'll try it out in a couple of hours

>>40121036
Cool man im fucking about all day so if you want to take a vid i can take a look tho you are probably fine if you play basketball anyway. Good luck springy bro

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WHY IS ARM WRESTLING SO BULLSHIT?

Way stronger than all my friends (DISCLAIMER: not only in terms of squatting), yet still get owned by almost everybody whenever it's time to "measure up".

>Grip strength is on point, all my lifts are 85-90% to 1/2/3/4.

Here's the question.

Every time I'm off to take a bath I weigh myself before and after. No taking a piss or a shit in-between, no snacks, no whatever. Usually the difference between weighings is around 0.6-0.8kg. Is it really possible that I wash down so much dirt and sweat?

>>40121058
Arm wrestling is all technique. Look at youtube tutorials.

>>40121012
Stay the fuck home, don't spread the germs around. It's common etiquette. Let your body rest.

>>40113405
Greyskull lp

>>40121097
You've lost fluid from being in a hot bath.

>>40121097
You sweat out excess weight.

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>>40116855
pls

>>40121123
>>40121126
I figured out that much, but it's over half a kilo, consistently. Am I worried over nothing?

>>40121230
Turn grams into ml and that's the amount of water... not that much. You have the kind of anxiety that comes with doing shit like weighing yourself before and after baths lol

When I do heavier deadlifts, I somehow wind up straining the muscles in my neck under my jaw (sternocleidomastoid or scalenes, maybe, based on images on the internet).

What's wrong with my form, or what should I try to relax?

>>40111172
That is definitely not how that works.
In the sticky it specifically states to do as follows: [10-12*(Current bodyweight in lbs.)] = how many calories you should be consuming to lose weight.

500 fewer calories than you burn per day = 1 lbs. of weight loss a week.

>>40121380
Any more than that can be bad for you in terms of health, willpower and flabby skin.

Good luck having flabby skin.

>>40121380
See, if you are a 250 lbs. individual and you eat [14-15*(Current bodyweight in lbs.)] then you will need 3,750 calories to maintain your current mass.

If you instead take it slowly (and safely) then you will take [10-12*(Current bodyweight in lbs.)] and you will be at 3,000 calories consumption which will make you lose mass while avoiding flabby skin.

No one wants flabby skin.

Then you will take that amount of calories and make sure you eat 500 fewer calories than you burn.
So in order for you to go 1 lbs. mass lose per week, you will need to burn 3,500 calories.

I currently take my Creatine, fish oil and multi vit all at once. Should I be spacing them out during the day? You

>>40121587
No.
It doesn't matter at what time you take supplements.

Try to avoid multi-vitamins though, unless your diet doesn't already cover them.

The only things that are 'essential' are creatine, omega-3 fatty acids (fish oil) and Vitamin D (if you live in a country/state where there isn't enough sun.

Anything else is extra, or can be easily acquired through a properly balanced diet.

>>40121617
A good rule of thumb though is to consume protein 1-3 hours before your workout and 0.5-1 hour after your workout.

Protein is God.

>>40110035
I have ugly girlfriends who i know would love to bang! Hang your head high, just dont try too hard, no one like being pestered

>>40121617
My diet isn't as good as I'd like it to be due to financial limitations so I'm using the vitamin for now. I'm getting a raise soon so im planning on re working my diet. Thanks for the answer anon!

>>40110013
very active imo

>>40120735
eh, i mean you're gonna feel like shit but you could run a 3 day per week variation of 5/3/1 with BBB, but on fridays you'd be doing all 4 main movements

So I'm helping out my friend starting out at the gym. His bench press has stalled pretty fast because his one side is stronger than the other, what should he do to eliminate that? Dumbell press? Or just incline bench to add some volume?

Total retard question here: I just recently started paying attention to my macros and came up with a diet for myself. I'm eating 2 cups of rice per day (lunch and dinner) to hit my calories and carbs. I prepared all my meals yesterday, weighing out 6 cups of uncooked rice for my six lunches over the course of the week. When I went to portion out my meals I had WAY more rice than I expected (because I forgot that rice gets bigger when you cook it lol). So now I'm eating like 2 cups of rice with every lunch.

So my question is, am I still getting the same amount of macros that I figured out with Wolfram Alpha when I asked it to tell me about 1 cup of white rice? Is 2+ cups of cooked white rice = 1 cup uncooked white rice in terms of macros?

Do I just have to man up and eat like 4 or more cups of cooked rice a day?

>>40121818
I would also like someone who is knowledgeable to respond to this.

>>40121818
Yea its the same. Its just water.

>>40121818
>Is 2+ cups of cooked white rice = 1 cup uncooked white rice in terms of macros?

The only thing that changed in this rice is water content, which doesn't affect macros. If you calculated the uncooked rice's macros correctly then you should eat it.

>>40110035
It's not possible for any guy to be friends with any girl.

Many men, even attractive high-status men, prefer uglier girls because you have a lower chance of cheating, or leaving for another man, and a higher chance of being submissive.

>>40121856
>>40121884
Yeah I thought so. I guess I just forgot that the volume of rice increases if you add water...

Gonna be really full on this diet lol

Is it ok to do arms and chest consecutive days?

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>>40110013
I have a anterior pelvic tilt, how do I fix this? How long will it take? I am 100% determine on doing what ever to fix this fucking horrible shit

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What's that website that allows you to compare your 5 big lifts and tells you how in balance your body is and what level you are lifting at?

Thanks

>>40122029
Absolutely, why wouldn't it?

>>40122083
symmetricstrength.com

>>40122083
Symmetric strength

Anyone have experience with nair? i'm tired of swamp ass and I don't want to shave my crack so I figure I'll just use this to get rid of the hair for awhile.

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>>40110257
Not OP but, chest press, shoulder press, chest flies, one arm rows, hammer curls, regular curls. Dumbells are great you can pretty much hit every muscle with them if you know what to look for. Go online and google db exercises for *insert muscle group here* and you'll always find good shit.

Did bench press today, and on my first set the last rep felt like death so I pussied out and lowered the weight by 15 pounds. What should I do next time I bench, do the weight that almost killed me, or go 10 Lbs lighter and work my way back up?

As a total beginner, I tried to build a bodyweight routine with the book "Overcoming Gravity" which is :

>Squat variation

>Push-up variation

>Pull-up variation

>Dips variation

>Plank variation

Starting with the easiest variations, 3 sets each (except for plank), high (12 ?) reps with low intensity to get used to exercise then switching to 8 reps with moderate intensity (also including Handstand and L-sit variations) and 1min30 between each sets.
My question is : What do you think of it ? Is it balanced enough ? What would you advise me to change if necessary ?

Would doing a heavy full-body session once a week be good enough to maintain strength and size? I'm planning to focus more on basketball and running in the near future, but I don't want to lose a lot of strength/mass.
Wat do?

>>40122189
do the lighter weight, but try to be explosive with the form, if it feels like you can push urself and go for a jump, then go for it but be smart about it

After around how many lbs of lost weight should I reevaluate my tdee. Approaching 15lb lost wondering if I should lower may calories as my weight drops?

>>40121057
I have this one from a few months ago. I used to do them, but then I quit due to vacation/shin splints, and now I want to get back into it.
Does it look OK?
https://www.youtube.com/watch?v=3QwvY3DLDZ4

Can bladders grow? Trying to stay hydrated at work but sometimes I can't leave my station to pee and it becomes miserable.

Should I maintain my weight for a while before I head into my cut?

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How much protein do I need on gear? Does it matter which compounds I use?

>>40122392
Yes as it drops you should adjust. The way I do it is that I weigh myself weekly or biweekly (depending on how much weight I'm losing) then adjust calories from there >>40122392

>>40122764
Thank you

>>40118140
>Follow SST
SST looks pretty much the same as what I've got. I made it so I have a variation of each strength movement on its opposing day as well to train volume on them (eg incline bench on OHP day)

>Fuck SLDL
I'd rather not do them either 2bh but I couldn't think of anything that targets hamstrings very well. I'm definitely open to suggestions.

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>>40118471
Calisthenics and you can do a lot of stuff from this

>>40122906
Romanian deads are my preferred lift for hamstrings, but good mornings and glute-ham raises also fit the bill.

I have a squat rack, barbell and an Olympic weight set. What is a good hypertrophy routine? I've been doing sl 5x5.


A guy at work wants to go to the gym with me but he does 12-14 reps and I thought it was a joke...

>>40119626
Cycling + working abs-only while starving yourself will make you one hell of skinnyfat T-Rex with noodle arms and a strong core hidden behind some fat.
Add some pullups pushups dips whatever the hell just make sure you hit your whole body otherwise it's a recipe for dysmorphic disaster.

If i am 190 at 6 foot around 25% bf. At what weight will i reach 12-15% with working out and a weekly cardio seahorse. Approximately. Was thinking around 170. I have some mass already not a skeleton

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>>40120735
PHUL is 4 day

>>40121012
It's a dick move unless you're home gym

>>40121058
What are your bicep and tricep and forearm lifts? Without getting pretty big on those you're going to be plain old shit at arm wrestling.
Weight training isn't pointless but it's pretty close for 90% of arm wrestling.

>>40121332
Strange one but the likely culprit is the traps which are obviously attached into the neck. Sounds like you might be shrugging or unintentionally doing something weird with your arms.

>>40121587
Studies show the transporters max out at around 800mcg of most nutrients, meaning you should space them out for optimal results.

>>40121773
Dumbbells. Also more volume.

>>40122070
I'm the wrong person to answer because I have/had it too but Deadlifts and lunges have been helping me. Google will have better answers.

>>40122189
Whatever results in the most weight AND reps. Usually that means doing descending pyramids

>>40122273
Try /r/bodyweightfitness /fit/ is more geared towards strength and gym training

>>40122354
Twice a week is safer but I've stayed fairly consistent at once a week for short periods of time in the past.

>>40122730
No reason for or against.

>>40122743
Same as you need off gear- enough to compensate for your lifts and muscle growth. 25% more protein on cycle makes sense.

>>40123016
Read the sticky. 5x5 is aimed more towards strength. 12-14 reps is at the upper end of hypertrophy heading into endurance.

>>40122419
Yea man looks good, tho try landing as if you were squatting (ie straight back).

>>40122070
Lots of hip, hamstring and glute stretches planks, and also this, dunno what its called so i will describe it as best I can (sorry)

>lie on your back, arms to your side
>bend your knees but keep your bum on the floor
>'curl' your spine so that your tailbone travels upwards as your legs get straighter
>Curl spine back down
>3X20

I used to have this and I still have tight hips. Do LOTS of bodyweight squats everyday if you plan on doing weighted squats.

Gl

>>40123466
I think your doing bridges?

>>40111499
she's maybe a 5/10

Pullups/chinups at home every day while cutting, yay or nay?

>>40122938
I'll try RDLs I already have GHRs that day and good mornings seem sketchy honeslty

If I fail a weight at SL do I try the same one 5x5 or 3x5 next time?

>>40123016
You could probably do 5/3/1 for bodybuilders. you could definitely do bbb.

>>40114096
that pic is hot as fuck. got any more?

It is logical to say that high volume compounds are better solution if I'm overweight? I just really don't care right now for strength gains. Also is a 30~ kg loss reasonable for 16-20 weeks?

>>40123966
5 months for 30kg is wishful thinking. Even obese fatties don't lose at that rate, usually a max of 4.5 kilos a month. If you're just fairly overweight and not hamplanet-sized, the most you can possibly hope for a month is just under 3 kilos a month.

And high volume doesn't fucking matter if you have zero muscle to begin with.

sup /fit/, I'm gonna go and get a gym membership this week. I already went there today, me being a 5"11' DYEL I was pretty intimidated.

Is there anything I should pay attention to to not make an ass of myself in front of the whole gym? I was having trouble keeping my spaghetti in my pockets as it was.

Hello /fit/izens, I really need your advice.

I fap way too much (2 times a day everyday on average). I mostly don't watch porn but sometimes fall into disgusting shit (fart/burp mostly).

Can NoFap help just to get out of the habit of fapping that hard and to such fetishism I sometimes lack attraction for normal sex ?

I know it's a meme regarding superpowers and gainz and shit. But still, the constant fapping makes me feel weak as shit.

So ?

Hey /fit/, I've just started lifting and my gyms recommended me this routine, is it any good and is there anything I should add? I'm looking to do it 2-3 times a week

BP 3x12
Squat 3x12
Deadlift 3x12
Dumbell Row 3x10
Dumbell Fly 3x10
Lunges 3x10
Militay press 3x10

>>40123966
>It is logical to say that high volume compounds are better solution if I'm overweight?
High volume anything is better if weight is your only focus. BUT having more muscle makes losing weight easier and makes your maintenance calories higher, so long run it's better.

>Also is a 30~ kg loss reasonable for 16-20 weeks?
Not even close. Aim for about 2kg loss per month, going above that is unsustainable unless you have steel determination

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>>40123948
only this

>>40124560
> I already went there today, me being a 5"11' DYEL I was pretty intimidated.
Don't be, nobody cares about you.

>anything I should pay attention to to not make an ass of myself in front of the whole gym?
Learn the basic 4 lifts and put your weights back when you're done. Nobody cares otherwise.

>I was having trouble keeping my spaghetti in my pockets as it was.
You'll have that for a couple weeks to a couple of months at most. Just remember 99% wont even notice you and the other 1% wont care.

>>40124592
If you know it's a meme what are you asking?
It wont help you fap any less than regular discipline and lifestyle change will.

>>40124629
That routine is aimed at hypertrophy, as a new lifter you should aim for strength. Read the sticky and pick any of the 5x5 or thereabout beginner routines.
Otherwise those lifts are fine with the exception that Squats and Deadlifts on the same day gets difficult and inefficient real quick.

New thread?

>>40124649
you can absolutely lose more than half a kilo per week without "steel determination" what's with this meme going around that losing more than a pound per week is dangerous?

>>40124748
It's not dangerous, it's just bloody difficult. Which is important when discipline is concerned.

Ultimately though he should lose whatever he's capable of losing and sticking to consistently.

>>40124747
got'chu covered senpai

>>40124761
>>40124761
>>40124761

>>40124763
it's really not that much harder depending on how fat you are. If you're obese you can easily lose 10 lbs per month, fatties can lose up to 8, and overweight faggots can probably get rid of 6.

>>40124742

Yeah I wrote I know it's a meme. But isn't quitting it for a month or do helpful ? Should I stop for a while in order to stop being so addicted to fapping like a faggot ?

>>40124793
>But isn't quitting it for a month or do helpful ?
In what way? You'll be fapping less, literally all there is to it.

>Should I stop for a while in order to stop being so addicted to fapping like a faggot ?
How the fuck should I know? You're not 7, I'm not making your choices for you.

Also you're not addicted, you just have a habitual habit, like watching TV or brushing your teeth.

>>40124824

Yeah alright, I'll try stuff by myself and see. Thanks

>>40124543
>>40124649
What about 8 months with cardio and diet on deficit? I am pretty much making one meal a day currently, which btw fits me, I'm not able to eat more meals, what fucked me up are the random snacks, which I stopped. I already have built a little bit of muscle, I was aiming for a strength program but I decided to change my goals, at least as long as I'm overweight, last time I checked my maxes were 60kg/90kg/136kg/140kg for OHP/B/D/S. I will be lifting 4 days a week on full body workouts, swimming on workout days and running/walking and some bodyweight exercises on off days.