QTDDTOT

>>40236450
No one?

>>40236450
aim for 1kg per week

2kg/month is recommended by doctors and nutrition experts so it's conservative as fuck. Aim for 4kg/month.

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Returning to the gym after a few months off, kept up good diet and used the time off to finish off the cut i started so getting back into it am able to bulk properly. Before leaving i ran SS for about 5 months, but getting back into it i want to have more of a focus on aesthetics without giving up strength so was wondering if running the SS variation in the pic, but on weeks where i do two days of the same exercises E.g Week A - 2 bench press days i use dumbbells and do 3x10 then on the week where i only do one day of the exercise using a barbell and only doing 3x5 (Also progressively overloading every second week as long as possible) would be a good idea or would i just be gimping both strength and size doing this? Also if so are there any good powerbuilding routines out there?

>>40236951
>>40236992
Is this safe in terms of preserving muscle? Compared to 2kg a month

>>40236450
recent research shows you can drop 4kg a month, if you maintain a very high protein intake.

I think they were talking above 220g a day.

I'll try to find it

>>40237315
Thanks. I weigh 145 pounds. But I aim to get only 110-120g a day of protein. This okay? Would I have to go higher? At 4kg a month I could get to 10% bf pronto and finally start lean bulking

Are people on /fit/ dumber than the average 4channer? How can you not find the two other QTDDTOT threads that are up already? Just click Catalog and Ctrl + F for QTDDTOT. Or click this link:

>>>/fit/QTDDTOT

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>>40236450
Whats the best way/plan to lower body fat without necessarily trying to lose any more weight in general?

>>>/fit/qtddtot

>>40237365
I think you're talking about a body recomposition. Where you eat at maintenance and lift. Try to search body recomposition I'm not fully sure

>>40237304
Bump

>>40237304
I did like 3.5kg for a month on IF. You gotta fuck up really really hard on your diet to cut muscles away.

>>40237347
I have the link saved somewhere, but I couldn't quite find it.

But no. I clearly remember, 120g protein a day was not enough to preserve muscle if you go for 4kg a month.

Either eat double that amount of protein or go for 2kg a month.

>>40236450
I have sick shoulder flexibility when stretching but it seems for some reason I'm not able to power clean
think it's the catching part where you throw your elbows forward

what do

Thermogenics work for cutting? I was thinking in using Oxyelite pro.

I lost 31lbs so far with cutting+exercises and I still have 13lbs to go.

Would using it speed up, or it's just waste my money? Or should I use Yohimbine instead?

Unfortunately I can't ECA stack in my country.

>>40236450
girl invited me to a party, we need to go as super-heroes.

any costumes idea? something that isn't too show off but that also lets me show I pack some muscles

>>40237562
BANE

/fit/ how the hell do you eat help protein? It doesn't mix well with any of the milks (almond, coconut, dairy) I use.

>>40237576
kek

I'm near the end of my cut so despite almost shredded I don't look "full" without a pump

>>40237516
>>40237542
Ah okay. Thanks guys. I might just aim for the middle ground then: 3kg a month at 110-120g protein

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figured i might as well ask here too

will losing weight help my facial hair grow? i heard body fat fucks with your hormone production

otherwise...is there any way i can grow better beards/mustaches? makes me self-conscious but i don't like shaving it all off. I just want a decent mustache

I basically eat daily minus a day or another stuff like broccoli, garlic, onion, all kinds of fish(frozen or fresh, depends if I'm bored to shop), carrots, sweet red peppers and oats

is this in any way bad?
any other foods to eat daily? I also eat other greens but mostly broccoli, I just put them in a pan with some water, cover it and in a few mins its done

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How should I lower my body fat and build muscle?
103.3kg/227lbs, 195.5cm/6'5

>>40237651
1xf read the sticky

>>40192853

>>40237686
How do this many people come on here every day, post pictures of their fat bodies, then say pls fix when they don't even have enough sense or dedication to read the sticky and learn about anything.

>>40237651

caloric deficit + lifting = lose bf% and build muscle same time because u are beginner.

Is squatting with toes pointing forward better? Squatting right now like that because my adductors ache and I can easily lift more weight

>>40236450
Lmao 5 months for 5% you're a noob. Cutting 5% takes 2 months max. Noob . HAHAHAHAHAH

>>40236450
I've noticed my gf has slight roundedness her back and has the weight a bit too forward while squatting. What cues besides git gud faggot can I give her to help her fix those issues?

>>40237781
Just want to minimise muscle loss. But I've decided to go with losing 3kg max per month

>>40237626
Taking a day off from eating those every one or two weeks won't kill you

>>40237584
Just go with water then anon.

Are lunges any good at building muscle or are they just like the ab wheel of leg exercises

>>40237623
Mustaches are fucking gay.
Just trim to show you have facial hair but hide the patches

>>40237651
Try going to a gym and not to worry about it for the first 8months

what do you guys think about creatine? I don't eat any red meats so would it be worth supplementing?

>>40238007
"5 grams of creatine monohydrate every day for the rest of your life"
- Mark Rippetoe

>>40237623
>>40237959
no moustache is alpha as fuck if you have a good jaw and a decent amount of muscle.
If you're a skinny twink with no chin, then it's gay.

>>40238149
rate my routine:
>Monday:
Power Clean 5x3
Squat 531
Deadlift 5x5
>Tuesday
OHP 531
Bench 5x8
Row 5x8
>Thursday
Power Clean 5x3
Deadlift 531
Squat 5x8
>Friday
Bench 531
OHP 5x8
Row 5x8

Plus every day:
5x10-20 of each:
>Pushups
>Pullups
>Abs
>Obliques
>Back Extensions
>Calves

>>40238187
>Plus every day:
As in every single day or every training day?

>>40238229
training day

>>40238233
Still loads of volume

You handling it alright? 5 sets for everything seem a bit excessive

So I've recently been able to better use hip drive during squats which helped me tremendously. I still struggle a bit going past parallel but then I really manage to explode up. What I've noticed though is that when locking out the bar actually bounces quite heavily, sometimes almost making a little 'jump'. Something I should take care of or nothing to worry about?

>>40236450
Poorfag/shyfag, can't gym at the moment. I've got dumbells and 120 lbs of plates for them, currently doing 2 days of heavy with 60 on each and 1 day of light with 40 on each, what exercises could I add to balance my shit out?

Heavy:
Deadlift
Renegade row + push up (gayest name ever, brother told me to do it)
squats (at chest level)
floor press
shrug
OHP

Light:
powerclean
walking lunge
hammer curl
bent row
curl + arnold press

Also running and doing body weight stuff on days in between.

Other skellyfags trying to put on weight while training on a busy schedule ?

I got work and shit to do and I find myself very hungry after eating like 3 hours prior.
>eat before leaving work until I'm full
>hungry as fuck by lunchbreak at work at around 12
>by the time I leave home at 4 I'm starving
>freezing because I'm skinny and have no food in my stomach even though its like 5 degrees outside
>feel slightly feverish for the rest of the day, unless I eat something when I get home, take a one hour nap, eat pre-workout oatmeal then go to the gym


can anyone relate? This is so fucking annoying, I feel like a bird

>>40238261
so far.
Sometimes I'm dropping a set or two, but overall the bodyweight stuff isn't very taxing. I'm doing *comfortable" sets, i.e. not going to failure.
And with regular deloads following the 531 system I should be able to recover.
I'm also sleeping and eating a lot.
basically my question is how much do "light" bodyweight exercises play into the total workload? 5x5 bench@70% is obviously a different story than 5x20 pushups (which is probably sub-50%)

>>40238323
eat more fiber, eat between breaskfast/lunch and between lunch/dinner

>>40237717
beginners don't really build muscle. at least not for the first month or two

I know both are inferior to regular barbell squats but:

1: can leg press or dumbbell squats still build decent muscle? Enough for aesthetics

2. Is leg press machine a better alternative to dumbbell squats?

Can't do regular BB squats for reasons I won't say. Pls no bully. Just ans qs pls

>>40238960
1. yes
2. no, you should be doing both and they still wont be a proper replacement for doing a legitimate bb squat.

If you do not have medical issues keeping you from doing a BB squat you should really do them

>>40238960
Wait, are you the guy that got strangled by a guy with a barbell for an arm as a kid?

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>>40236450
Who makes good quality skinny jeans? Anything under $150 is my pricerange. I like my levis 511s, but they've turned into jeggings from front squats and deadlifts

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What do you think of making the OHP the main press movement instead of the Bench Press, in the Canditou LP/hypertrophy?
It goes like this:

Monday
>Squat - 3x6
>Deadlift - 2x6
>SLDL - 3x8-12
>Calf Raises - 5x15

Tuesday
>OHP - 3x6
>Dumbbel Row - 3x5
>Bench Press - 1x6
>Pulldown - 1x6
>Face Pulls - 4x12
>Curls - 3x12

Wednesday
>Squat - 5x8
>SLDL - 3x8
>Hamstring Curls - 3x12
>Calf Raises - 5x15

Friday
>OHP -4x8
>DB Row - 4x8
>InclineChestPress -4x8
>Pulldown-4x8
>Bench Press -3x10
>Curls -3x12
Lateral Raises -4x812
Triceps Pushdown4x812

>>40239214
I'd recommend buying a pair of nice 513s or something that fits the thigh well and then get them tapered at a local tailor. I could never find the perfect fit, so now I just find a nice quality material, good thigh fit, and then get them tapered for $12 at a local shop. It's gonna be different from place to place, but my guy does a bang up job for the price.

Will squats, dealifts ect strengthen my knees, i sometimes get a bit of knee pain, or will it just make this worse?

>>40236450
what lift/routine will make me less of a pu55y?

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>>40239388
Dang man, $12 is bad at all. I never tried 513s and will look them up :^)

>>40239388
that's a good idea

how do i crack my entire back?
I've done that situp thing where you drop down
I've hung from a bar.
I've leaned back as far as i can
I've done all the twisting shit
I need someone to like pull my body so my back cracks, i cant seem to crack the one tight part

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I'm headed off to MEPS in about a week. I went to the recruiter today to weigh in and I'm about a pound over the limit. Is there anything I can do to lose those on top of the general exercise and diet that I already have? Gratuitous amounts of exercise, radically restricted calories, any thing like that, or would that just be harmful? It's just for a few days and it's just a pound or two.

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Can I squat and DL in the morning, and do the rest of this workout in the afternoon?

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On 531 BBB, should I be doing the same exercise as the main lift for 5x10 assistance, or the other lift for the same body region?

In other words; on OHP day do I do more OHP or do I do bench. And on squat day do I do more squats or do I deadlift?

>>40236450
do a 1000 cal deficit, s p e e d

>>40236992
this

perfectly safe, losing muscle on a cut is massively overrated

your lifts will go down a bit but nothing major should go wrong

Does V help with a limp nervous-dick?

I don't know, but with every girl that i date my dick doesn't go hard when it first comes to sex.
I don't feel nervous, but the situation just feels so surreal to me at the moment, i think the nervousness is subconscious. I cant really enjoy the moment at first.
Usually works on second / third try then.

So, would V help here? If i'd pop it, say, 30 min before or what? Or is that not how it works?

>>40239853
Why in the absolute fuck would you ever do all of that in one workout

Even the most ridiculous of hypertrophy programs don't have you doing that many movements in one session

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Guess ill post here for a hand.

Im losing weight consistently but some days through no fault but my own Ill only eat say 1100 instead of 1500. Will that hinder my progress eventually or am I ok to have small blips occasionally? My average day looks like this.

Breakfast;
Branflakes with banana

Snack;
Apple and orange (normally 2 pieces of fruit)

Lunch;
Tin of tuna with head of lettuce (small iceburg)
Quarter of a cucumber
Fruit

Dinner;
Varies but ill use tonights tea for example;
Turkey meatballs with bulgar wheat, probably some spinach with it.

Im only drinking water or tea/coffee and have lost 8 pounds since jan 9th, im also walking for around 15 mins a day plus doing some dumbell exercises on a 3 day split.

I think my knees are busted. Every time I get back into the gym and do squats I start to experience pain and discomfort once I get to lmao1plate (yeah im weak).

I don't have this issue with deadlifts, nothing ever bothers me. Don't quite get that but whatever. How fucked am I for not doing squats but only deadlifts for lower body.

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>>40239885
SHOO ALEX SHOO!!!!!!!!

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>>40238149
Lost quite a bit of weight and I like my jawline so I'm keeping the staché, just need to find a decent masculine haircut to accompany it. Was trying to shoot for pic related but long hair is a bit of a hassle to take care of and I'm not sure my straight hair can pull it off right

>>40240180
Anon please. If it hurts something is wrong and you shouldn't keep squatting. Give it a week or two of rest and if it persists you either give it a month or see a doctor/physical therapist. Injuries happen at all weights.

Or if you refuse to see a professional, you gotta be a bit more specific with the pain.

>>40239658
Do you have a foam roller? I've started using mine to crack my back when I need it and it's working wonders. Can get damn near every vertebrae

>>40237562
Hal Jordan as Green Lantern. Just get a bomber jacket and a green ring and say you're off duty.

>>40240257
The pain goes away but comes back when I squat again for a while and usually around me getting back to 1 plate, so resting doesn't seem to solve the overall issue.

Maybe pain is too much, I think the best description is they feel weak and sluggish, maybe feel a bit numb. Like if you really bump into something and everything feels off after it.

>>40240300
Good idea, I even enjoyed the movie with gosling( or is it reynolds?)

I also though about clark kent, I even got that underarmour superman compression shirt coming through mail

also duffman, no idea how no one uses that guy. Too bad I cant even tailor my pants let alone do a costume

Why is 90% of /fit/ doing fullbody shit? Any bros out here with some good bodypart-splits, 4-5 days a week?

>>40240283
What kind of roller do you use? Smooth or other ones?

>>40240347
Just a basic smooth one I picked up for like $15-20 bucks at my local sporting goods store. All of the fancier ones were >$35

>>40240336
Becuase 90% of fit are beginners. Beginners make rapid progress on routines that smash upper and lowerbody simultaneously.

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>>40240021
SOMEONE ANSWER ME

>>40240434
Fullbody > Upper/Lower > PPL > Bodypart split

I guess that splits it up but "when should" you switch to what? Obviously there's no answer to this but man I genuinely enjoy splits and I make gains while doing them, but people shit on me for it

Beginner here. I have low bf% that I kind of want to keep (around ~13%) but I'm at 145lbs. Will I make proper gains without reaching a higher level of bf% with a low carb based diet but high in proteins/fats? Or should I just dirty bulk to make sure I get gains until like 165lbs then cut?

>>40240464
No dude your're good. You won't lose any considerable muscle going a couple calories under your goal calories. If fact it'll probably just speed up the weight loss. Good job keep it up. Stick to meats, fruits and veggies.

>>40240464
"I'm losing weight by eating less and some days I eat less than the amount that's already less than what I ate before, will this cause my progress in losing weight to be hindered?"

You're fine, dude

If im sick with a chest cough and possibly a headcold, should I down tylenol sinus and mucinex to workout tomorrow or should I rest until better? Also, if I do go, should I take it easier or continue on LP training?

>>40240494
A good chunk of /fit/ got started on squats/dead/bench and therefore endorse the fuck out of them.

Whenever a linear program stops giving linear progress is a good time to consider switching. What to depends on your goals.

A bodypart split, if you mean arms/legs/shoulders/chest/back or something like that is generally more suited for advanced bodybuilders. But I really don't want to tell you too much right now anon because this isn't my area of expertise. I'm more into powerlifting style of training therefore that's the shit I'm familiar with.

>>40240559
Yeah I'm doing Back Traps / Chest Triceps / rest / Legs / Shoulders Biceps / rest / rest or repat.

Sometimes do the one you mentioned. Even though it's advanced I feel like I'll probably make more gains doing something sub-optimal and killing it rather than doing something "optional" and half assing it.

>>40236450
Is it normal to feel some upper back when doing RDL or am I doing it wrong?

Still feel it in hamstrings, but also in upper back and both were sore the next day. I mean it still has deadlift in the name, but most everything I read said it should be a hip/hammy dominate exercise.

>>40240592
You're usually better off doing something you're motivated to do and enjoy.

Is my routine ok to build muscle its essentially SL but with a couple accessory excercises.

AxBxAxx BxAxBxx

A
Squat 5x5
Bench press 5x5
Barbell row 4x8
Pullups 5x5
Dips 3x12
Skullcrushers 3x12
Barbell curl 4x10
Dumbell curl 3x12

B
Squat 5x5
Deadlift 1x5
OHP 5x5
Pullups 5x5
Dips 3x12
Skullcrushers 4x10
Barbell curl 4x10
Dumbell curl 3x12

What do you do as a lifter when you get too old to lift?

>>40240816
That's excessive amounts of arm work. The creator recommends you do EITHER dips or pullups after the main work. After that you could do isolation for the arm muscle that targets the same area as pullups/dips whichever you did.

Barbell curls into dumbell curls is a waste of time if you're enough of a beginner to be on SL5x5.

5x5 pullups isn't gonna work too well unless you've got a weight belt. And if you've got that they're a bit heavy to do after rows. Could consider 3x8/12 like dips, for hypertrophy.

You should consider something more like
A
Squat 5x5
Bench press 5x5
Barbell row 4x8
Dips 3x12
Skullcrushers 3x12


B
Squat 5x5
OHP 5x5
Deadlift 1x5
Pullups 3x8
Dumbell/Barbell curl 3x12

If you're gonna disregard my advice the least you can do is fix the order on workout B. Don't do deadlifts right after squats. Medhi put OHP between squats and deadlifts for a reason. Gives your leg and back enough of a rest to not severely sandbag your deadlifts.

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>>40240537
When you put it like that...

Yeah im a proper brainlet when it comes to personal health I thought it might make my body think I was struggling to find food and preserve my fat. Sorry if that seems braindead.

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Should I cut or bulk?

>>40240894
Fair advice anon I will try the amended routine you provided for a few weeks and see if i feel improvement. I'll change up the reps sets of pullups and dips. One issue im having is my strength is good but my arms dont seem to grow hence why i had alot of bicep and tricep work in addition.

I have had relative success with the routine i was using before but i would burn out near the end of the workout on doing arm work so this change could potentially allow me to put in more effort over a shorter period of time. Thanks for the advice anon.

whats the closest way to find your true bf%?
got some clips but cant use them for hsit

>>40236450
I have small moobs thanks to raised prolactin levels as a side of my medication.
Will this affect my physique much? Will developing my pecs make it less noticable?

>>40240968
Lift weights.

>>40241025
The sad part is that I have
80 OHP
105 Bench
175 squat
205 Deadlift
I haven't made much progress :^(

>>40241047
If you are not making progress, fix your diet and eat slightly over TDEE. If you go crazy bulking and wont fix your shit diet, you WILL get fat.

>>40236450

I'm skelly and I drink this like 800 calorie smoothie everyday with 1 cup milk, 3/4 cup yogurt, 1 banana, 1 scoop protein, and 8 tsp olive oil (320cal).

is it okay if i drink that like 3 or even 4 times a day with 3 average meals a day everyday for like weeks to months to get easier calories

>>40239961
What is wrong with this workout?

What's the best external rotation exercise for rotator cuffs lads?

What program did you start off with for lifting from the sticky?

Any recommendations for someone who can barely lift 25 lbs it seems?

>>40239496
bump

>>40240825
nothing because by definition you are dead

>>40241232
Well most bars are 20KG lmao so....

>>40240912
you're good, m8. there's a lot of misinformation out there, as long as you're coming in under that 1500 you'll b e alright

which form of squats activates the gluts more?
which form of deadlifts?

>>40241283
yes, squats and deadlift will strengthen your knees. you should also add in nordic curls for hamstrings, or leg curls with plantarflexion (google it)

>>40241472
If you want glutes to be worked then you need to do hip thrusts anyway. No exercise is as good as weighted hip thrusts.

squat dead and hip thrust.
low bar and conventional deadlift work the glutes the most.

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Help me out boys. I'm 170, 6'2. Up from 155 lbs. How do I keep bulking while staying a bit more lean? More cardio? I've just been gaining a lot of fat in my face and gut. I'm on a push pull lift program. Also, any advice for fixing apt? I have a hunch that's why my abs look so fucking weird

>>40236450
Fuck taking your time.

Crash this body, with no survivors

>>40241556
Don't try to do both. It's much easier to just spend a few weeks in deficit than try to true clean bulk.

Also man, 155 at 6'2 maybe I am a fat fuck.

6"4' 240

>>40241589
Haha well now I'm 170 ish so yah still damn skinny. How dirty of a bulk can I pull off? I've pretty much just been eating whatever I want to hit calories, should I keep doing that?

>>40239752
High calorie deficit+light dinner/breakfast at the hotel before. You could also try not drinking much water but that could mess up your piss test and make it really hard to piss.

>>40241155
Nothing if you've worked up to the volume, I'm natty and do that much or more some days, just make sure you take a week off/easy every now and then.

Did I make a mistake switching from Greyskull to Madcow? My upper body looks like it is losing size and getting fat. How am I supposed to make gains if Madcow has me doing only 1 heavy set for each lift? Should I just do texas method?

I've been doing Phrak's GSLP for the latest 4 months and I still want to go at it, but I am starting to care about vanity muscles.

I have a couple of resistance bands at home. If I do some curls and extensions while I watch some TV show 2 times a week (in addition to the gslp's bench, ohp, rows, chinups) would I take some gains or would it be too much volume and hinder my progress?

>>40241556
You got low test boyo

>>40236450
Been going to the gym for a while, got a routine, everything's going good and I'm really getting into this stuff now. I noticed I'm not getting low enough with my squats (still can't quite reach horizontal with my legs) and I wondered if it's better to move back down a bit with the weights and work on getting lower?

>>40241910
Should I ask the doctor about that? Is that true?

>>40241910
Do I? Should I ask the doctor about that

If you're doing the Starting Strength version in the sticky, should you be increasing the Pendlay Row weight every session?

>>40242136
No don't listen to these fucking twats. I would go another month or so and cut back down a little. Rinse and repeat like
>>40241589
Said it's very hard to clean bulk

I'm thinking of signing up at the gym and really nervous.

Any advice for gym anxiety?

>>40242361
I was too, but eventually I got my dad to walk me through the process because I'm a huge pussy. Went with him for a while and now I'm all good doing that shit myself. Try and get someone else to go with you. The more you do it the more you realise others don't care. And I was seriously surprised and the number of ugly, out-of-shape fatties there. You'll probably be above average from the beginning.

>>40242402


aha, i don't have anyone to really go with. i'm considering possibly hiring a PT just for the first few times since i'm new to all this.

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never got an answer last thread

how do I get people off my back for my goal weight? I want to get down to 10% (150-ish lbs), but people keep freaking out like I'm going to die. I try to explain to them I know it's skinny but they won't hear me out.

5'10" 170 probably 18% BF. Plan to maintain for about a month and then start bulking after that.

>>40242462
Well dont tell people, just do it?
Wahts the deal? why do you care what they think?

>>40240968
You should broaden your shoulders

>>40242205
>No don't listen to these fucking twats. I would go another month or so and cut back down a little. Rinse and repeat like
Not being a fucking twat, i'm being honest. I'm 6'1 / 175 (very close to his size) and 31 yo (probably close to a decade older than him) and i'm way leaner than him while bulking. Low test will cause you to put on more fat and less lean muscle

>>40242485
We just get on the topic and ask me how low I want to get. I tell them the truth.

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help me with form on diddly

lifting for 4 months, 150kg x 4, could probably hit 5 but shakes were getting real

also i know im ugly as shit, dont remind me

>>40242525
legs coming up way too fast

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Anybody have the picture of the 4 day routine that is a legs push pull rest full body?

Pic unrelated

>>40242439
>i'm considering possibly hiring a PT just for the first few times since i'm new to all this.
may as well man. Get that form down and you'll be fine doing stuff on your own. Part of my own paranoia at the start was "doing it wrong" and a PT would help get over that hurdle.

>>40242503
Ok so I got a doctors appointment how do I make sure I get out on test. Also, I sorta eat a lot of fat foods maybe that had something to do with it

>>40242525
Looks pretty good. Control the weight going down more, and tighten the bar up against your leg more. The bar should basically never leave your legs.

>>40239374
Come on guys
Just wanna know if it's alright replace the bench press for ohp

Trying to bulk, how the fuck do you even eat more than 2k calories a day without just eating candy? And how the hell do you keep it up for more than one day? I'm very scrawny due to eating so little and I desperately need help on how to eat

What does /fit/ use for face acne? I drink a lot of milk everyday and it shows

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Does anyone here use probiotics? I'm on them and they keep me regular but I ran out of them and pooed a little squatting today. Is there a way to combat my bowels without them?

>>40242536
>>40242700
thanks family

i know my glutes arent engaging hard enough but im working on it. That might cause the hips shooting up. idk, or its problem with setup.

And yeah, some more lats engagement.

>>40242717
GOMAD, im on gomad right now and its extremely easy to do on top of your regular diet.
Peanut butter
Eat a fuck ton of fats, drink olive oil, eat nuts, coconut oil by spoonfulls
https://youtu.be/8IQZLky3e0c

>>40242717
Funny when I started diet I wondered how the fuck you live on 2000 a day. It's such a small amount of food

>>40242847
seriously, whenever anyone complains about gaining weight I always wonder just what exactly they eat.

I'm on a 1400 cal diet right now and I literally can't have anything besides my main meals.

>>40242847
>>40242865
I'm in the same boat. I eat pretty clean too, but I enjoy bulks far more than cuts.

>>40242865
From my experience being an ex skelly, thin people just don't have hunger.
Add to that that I was poor to the point of consuming 2 slices of bread with greek yoghurt a day as a kid, sometimes before I lifted I simply forgot to eat for a day.

When on a cut, is it normal for your lifts to decrease? Or does it only take longer to increase when eating at a defecit?

>>40242882
>bread
well there's the problem, they're eating shit that has more or less no nutritional content, is filling, and has barely any calories.

>>40242899
I've eaten bread because we couldn't afford more, not because I liked it. Are you daft?

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Should I take protien after a run?

>>40242888
If you're a newb your lifts will increase.

If you've been lifting for a while, the change in your stats depends on your body and how fast you are cutting. I believe it's common for your stats to drop slightly while cutting.

>>40242899
>bread
>has barely any calories.

Either you're a troll or your mother dropped on your head too many times.

doing squats 5 reps with 30sec rest between sets until fail it's ok to increase both strenght and resistance ?
i'm doing it to improve my mtb timings

>>40242925
You don't really need to. But you can if you want.

someone have that table with legumes and cereals ratio to get all the aminoacids

>>40242882
>sometimes before I lifted I simply forgot to eat for a day.
I couldn't even imagine feeling that way. I'm just lucky I am very active at work and life or else I would a been 700lbs. Instead only about 30 lbs. I mean a whole pack of oreos with my dinner and a pint of ice cream followed by about 6 beers was a pretty common thing for me lmao

How do I start counting my micros?

>>40243010
cronometer.com

>>40243010
Use a app. S health or myfitnesspal

>>40243021
>>40243010
cronometer is the GOAT calorie counter

The app costs like 2 bucks and its worth it

>>40242899
Don't talk shit about bread m8

>>40243046
I don't care about calories, that's easy to count. I want to get 100% of the nutriments I get everyday

i have a maintenance at 2300 calories and i'm doing full body twice a week. can i reasonably cut down my in calories to speed up the fat loss without fucking my muscle gains?

>>40242819
How does that work exactly? Do I just drink it during meals a litre at a time or do I drink a glass periodically throughout the day?

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>>40242717
>mfw struggling with cravings eating 2k a day and have to count like an autist not to go above

>>40243211
yes

>>40243235
by how much?

>>40243324
just eat 300 under but keep your proton scoops up

How long did it took for your to start noticing changes in your body?
I just completed my first month of gym and feel like i havent progressed at all, like i havent even been working out.
I know one month isnt anything, but so far it feels like all my effort has been for nothing.

>>40243445
how hard do you push your pain limits at new prs?

Hit my calorie limit for the day but little low on protein today? Is it better to go over on cals for a shake or not worry about being low on protein for the day

>>40243120
Yup. It tracks every single nutrient and mineral you could think of. And the recommended amounts are completely customizable so you can change whatever you want

When is it ok to have eye contact with random people at the gym?

>>40240912
Pay attention to your energy levels you shouldnt feel lethargic.
You also shouldnt constantly thinking about food "actively dieting" if you will.
You should have enough energy for activities other than "not eating" you feeling me?

>>40236450
when I work at my office job, my shoulders get very tight. Even though I have a height-adjustable desk and a nice chair and I try to do regular breaks, I still feel tight almost every day. What do?

>>40244086
When you're sick, should you still be pushing yourself to the limit in your workouts?

I missed a gym day yesterday because I felt like shit, so I went today, and only gave it like 80% because I wanted my body to recover

So ive got some unknown it on my balls. Been using anti bacterial soap and it won't go away. Is it time to poor peroxide and alchohol 9n it till it stops burning?

>>40244272
it's time to go show your balls to a doctor

Gloves or no gloves?

>>40236450
Is eating other people's snot a good source of protein?

>>40244327
for what?
If you take care of your hands, you won't need gloves and proper grip ensures minimum caluses, while having proper contact with the bar.

If you have one of those new texas chainsaw bars, grind it (takes about 15 minutes with a brick and everyone in the gym would treat you as their heroo).

>>40244272
anti-bacterial soap was never going to do anything you retard. It's for washing your hands, not removing bacteria from an itch or sore.

Step 1 was to use hydrogen peroxide and anti-bacterial cream.
Step 2, if that didn't help, is doctor.

>>40244327
>Gloves have no place in a serious training program. A glove is merely a piece of loose stuff between the hand and the bar, reducing grip security and increasing the effective diameter of the bar. Gloves make bars harder to hold on to. The gloves that incorporate wrist wraps prevent the wrists from getting used to training. The only legitimate use for a glove is to cover an injury, like a torn callus or a cut, when the workout is important enough to do with the injury and it cannot be done without the covering. A desire to prevent callus formation does not constitute a legitimate use. If your gym makes a lot of money selling gloves, you have another reason to look for a different gym. And if you insist on using them, make sure they match your purse.
-- Mark Rippetoe

Can I make gains on around 6 hours sleep the night before I lift and with around 8-10 on days I don't? I just find it hard to sleep so I sleep less, or not at all one day, then make up for it the next...

I know people say you can't target body fat but if anyone here thinks otherwise how would I target stomach fat?

>>40241183
Facepulls done correctly are probably the best bang for you buck.

>>40241232
I started with 5x5. If you literally can't lift a 45 lb bar, then start with dumbbell equivalents of the movements, or use an EZ bar, or the preloaded straight bars in your gym if it has those.

>>40241472
Glutes primarily work to extend the hips. Movements that are primarily hip extension are the best glute builders. Deadlift variations are good, particularly SLDLs and RDLs. Glute bridges and hip thrusts are great.

>>40241556
Keep bulking, but bulk slower. Decrease your surplus by a ~200 kcal.

>>40241676
Yes, just do TM. Read Justin Lascek's write up about it.

>>40241734
Just do some lying tricep extensions and curls while you're at the gym. You're gonna stall your deadlift because you did 4x8 curls twice a week.

>>40242146
Yes, ideally.

>>40242462
Just stop responding their attempts to guide the conversation that direction. Give one word answers, or be silent.

>>40242888
If you're really advanced, that can happen. Otherwise, you should continue getting stronger.

>>40242957
This is stupid. It's a good way to ingrain shitty movement patterns on the squat and get injured eventually. Do heavy squats like a normal person, then do Tabata on the erg or bike or something if you want HIIT.

>>40243211
If your TDEE is 2,300, then you will need to eat less than that to lose weight.

>>40243445
A few weeks. But I was 135 lbs at 5' 11". Gains show up on super skinny dudes really easily. If you're fat or skinnyfat, it takes longer to see real differences.

>>40243610
How much protein you need? I would rather hit my protein goal and go 200 kcal, and just accept the fact I've delayed my cut by 2/5 of a day (assuming a 500 kcal deficit).

>>40244272
Post pic, faggot.

>>40244530
Matt Kroc became a world champion on like 4 hours of sleep a night allegedly. 6 hours isn't even that crazy.

>>40242949
It's like only 80 calories a slice for the amount you have to consume.

Compare to an ounce of cashews which go down easy and are like 180 cal

>>40244719
You can't, apart from surgery. You on 4chan knowingly asking Anon how to do the impossible. Just exercise and eat at a deficit. The belly fat will likely be the last to go, so be ready for that.

if I cut calories will I lose muscles in addition to fat if I lose weight?

>>40237759
>Is squatting with toes pointing forward better?

Also wondering this

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>>40244723
I threw some perozide on it.
This is pretty painful, but also arousing.

Is ~150g protein from pure protein sources (protein shake with milk) enough to lose 2 lbs a week without significant muscle loss?

>>40242580
Fat isn't bad for you. To answer your question, get a few days of shitty sleep leading up to the blood test

>>40244723
I'm at around 100 grams I weigh 188. Usually shoot for min of 150grams of protein. I am probably cutting at more than 500. I work construction so it varies and is hard to tell. Some weeks I am not that active. Some weeks I hit 15000 steps before my first break. All depends and weekends I'm lazy af since it's winter. Just been sticking to 2000cal. Been working great and am making small.. very small muscle gains too.

>>40244842
If you're a beginner, then no. You will gain lean body mass and get stronger if you lift weights and keep your protein high. If you're more advanced, then no guarantees.

>>40244857
Your toes should point the direction your knees are tracking, so slightly out. More outward if you have a wide a stance.

>>40244867
Pretty low quality pic f a m. Can't see shit. You should see a doctor.

>>40244885
Are you asking about living off of protein shakes? Don't do that. You can have a 1,000 kcal deficit and lose 2 lbs a week. You need fats in your diet. Eat a varied, healthy diet and keep your protein high. Don't do an extremist meme diet.

>>40244953
Yeah, I would just take 2 scoops and accept your cut just a got like 7 hours longer.

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Why is the sumo deadlift considered a meme

>>40244976
Lmao tru that won't be the first time or the last. I just whipped up a fat double scoop with whole milk pleasure.

>>40244968
Naw not just protein shakes. I eat rice, veggies and chicken mostly, I'm just talking about that protein on top of what I get with other meals. I do have a protein shake for breakfast though on my first break, then a good lunch.

>>40245000
Because insecure beginners use it as an excuse for why people deadlift more than them. Sumo only lets you pull more if you have the body proportions for it. Keep in mind that all the biggest deadlifters in the world pull conventional (Konstantinov, Magnusson, Hall, Bolton, etc). It's not a magic way to add 100 lbs your deadlift, anybody that deadlifts a respectable amount knows this. If that were the case, nobody would pull conventional at meets.

/fit/ Currently 290lbs and cutting at around 1600 cals a day.

Is it realistic that I can keep adding more weight as I lift or am I going to run into a situation where I will be weaker when I hit my goal weight of 175?

>>40245031
Don't think about it in terms of "on top of". What matters is your TOTAL PROTEIN INTAKE. That's the matter that counts. If your goal is 150 grams, then eat a bunch of high protein food. If you're only at 130 grams, then have a scoop to get there. Eat food, then use whey to make up the difference.

>>40245051
Just like I had to. It's a supplement not magic juice. Try to get all protein from food. But some days shit happens. Go out to eat or dinner with your parents and you don't hit your goals. Then supplement them
>>40245006

>>40245051
thank you sir

>>40245037
You've given us like no info. If you've only started lifting in the past couple months, you will continue to get good gains while your weight sinks.

Need
>lift stats
>when you started lifting
>how long it will take you to hit target weight
>height

1600 cal is pretty low for 290 lbs + lifting. I know you want to lose weight, but that might be too fast.

If I'm unable to hit my rep goal on a set, should I rest a short while and then finish it out, or stop at failure?

>>40245277
stop and lower the weight back to the previous one or lower

then just keep repeating until you can finish the whole set, you're straining your muscles to the max even if they're tired.

How to check someones deadlift form?

Actually how to check squat form too, what do I look for?

>>40237347
It's based on your bodyweight, but you really don't wanna go below 1g/kg if your goal is to preserve or build muscle. On a cut especially, I like to eat a lot of lean protein, especially turkey. I would get pounds of deli turkey breast, and make like 4 turkey and cheese rollups with spinach in the middle. Delicious, filling, and total less than 600 calories.

>>40245749
This isn't really something that can be answered in a QTDDTOT. To be competent at checking form, you need be pretty proficient yourself. This takes a while to do on your own. Basically reading SS, a bunch of other articles, various form videos, etc, getting your own form down. I deadlift 565 and squat 435, and I'm only moderately comfortable helping people.

However, there are some basic things to look for. For example, in the deadlift:

Is bar over the middle of the foot? Are the hips too high or low? Is the chest up? Spine extended? Bar path good? Are your hips taking off before the bar? Scapula retracted or protracted? Lats tight? Stance width? Grip width? Toe angle? Gripping the bar correctly? C-spine neutral? Finishing the movement with strong hip extension? Are they hyperextending?

There's a multitude of things that can go wrong or be improved on. Takes quite a bit of time and experience to really recognize and pick apart all these things and give people feedback in a way that is useful and actually improves their lifting.

Why do progress posts almost never show legs (especially calisthenics)?

Are rack pulls even worth it?

They're sort of fun, but take a long ass time to set up

>>40245819
Reason I asked this was because a guy asked me to check his form because his back was hurting. I tried looking for big no nos but I guess it wasnt obvious to me, but I kinda just re-explained how to deadlift (not that im that experienced myself, but I have improved my form greatly), also asked him if he streched his back, which he didnt, and small things like that. Tried my best to explain and correct, just hope he gets some more experienced help from his friend that couldn't show

>>40236450
I want to get better at OHP because I'd like to eventually compete in strongman, because it looks fun. My current OHP is ~150lbs at 180lbs bodyweight, how do I improve this and in general prepare for a competition?

Why does Coolcicada's PPL have shrugs on push day? Wouldn't it make more sense to have them on pull day? Also on http://forum.bodybuilding.com/showthread.php?t=149807833&pagenumber=1 he lists an alternate routine with deadlifts on pull day. If I were to also do shrugs on the pull day with deadlifts would that be too much?

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>>40245932
OHP more. Put stuff overhead 2-3 times a week. Do a mix of strict presses and push presses. Dumbbell push presses are good too. Get some training with axles and logs if you can get access to those things. Brian Alsruhe has some good vids.

>>40245996
It doesn't really matter. Some people pair traps with their shoulder work, that's the only reason I can think of to put shrugs on push day.

>>40246014
Ok. I might leave them on push day desu so that my wrists/forearms don't get hammered as bad on the one pull day when I would otherwise have to do heavy deadlifts, chinups and then heavy shrugs.

>>40241620
If I drink a ton of water before breakfast that day to get my pee back to a normal color, will that mess with my weight any if I dehydrate myself beforehand?

>>40246005
neat, thanks anon

I fap once a week and that's after I workout not including sex.

Should I be fapping twice a week?

Yohimbine isn't available in the UK. Anything else I can use for stubborn fat? Is a shit ton of caffeine okay?

>>40246036
Why would you not do shrugs on the day you do deads? Like the same workout or the very next thing you do after deads?

>>40243213
space it out
chugging 1L of milk at once can be done easily but dont do that after a big meal

at first your stomach will feel shitty but it should adapt within 1-2 days. ofc ourse if you are lactose intolerant then tough luck

I bought some frozen beef, unwrapped it and turns out it kinda smells like balls. I mean, not exactly, but it's probably the closest smell I can think of. Did I just waste three fiddy? I'm not actually sure how beef is supposed to smell
I know it's not /ck/ but you guys should know a thing or two about meat, right?

Im doing SS its suggested to add low incline skull crushers. Does that mean I should adjust the bench to be a at a wide angle? Or do I just fo regular skull crushers? I noticed at a lower incline it is harder ,is that the point?

>>40245837
Because training legs is hard and people often give up on them

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Noob & natty here.
Whats the thing with roiders skin? Everyone I see who's obviously on gear has it.

>>40247578
Oh we know meat that smells like balls alright, this is /fit/ after all.

How much in 1pl8?

>>40247640
Watch rip's video on lying tricep extensions. They're better than skull crushers.

This is a really stupid question but am I supposed to deadlift in the squat rack? My gym doesn't have any other bars that aren't ones that come with preset weights

>>40247789
Nigger just take the bar and put it on the floor somewhere

>>40247799
Yeah but then I'm stopping someone from using the area and the squat rack

>>40247736
fake tan?

>>40247759
Not trolling, I always thought it were 20kg, but people say otherwise in another thread

>>40247812
Do you have like one squat rack with a single barbell for the whole gym? Well you aren't doing any diddlies without a barbell, that's for sure

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I dunno if this is autistic but, should I make this my workout shirt? Im not buff or anything, but I run long distance for quite the time? Also, before Im called normie, I got other shirts I can wear. But would it be a bad idea to wear?

>>40247822
Two, its a small gym

>>40247828
Then yes do deds at the rack

>>40239901
Stop watching porn fag.

>>40247825
idk what that logo is but who cares

>>40247926
Its from Dragonball Z. Goku wears it.
Muh autism.

On the TDEE calculator, I'm not sure what activity level I should put. I'm somewhat skinny, trying to cut to lose some belly fat.

I do SL 3 times a week - my most recent numbers are 1 plate squat, 90 lb bench, 75 lb barbell row, 85 lb OHP, 165 lb deadlift.

I also am doing 25 minutes of jogging 3 days a week. Relatively slow I'd say but I still get out of breath. Should I put Little or no exercise or Light exercise?

http://www.fitnessfrog.com/calculators/tdee-calculator.html

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>>40236450
I wanna add 5kg to my bench press in the next 4 weeks (just a monthly chalege thing i do)
>currently 95kg (215LB)
>want to hit dat dere 2plaet as my february goal (just for 1 rep)
>current 1rm is 95kg
any good short term programs/ workouts?

>>40248145
smolov jr

>>40237788

Tell her to make sure she's pushing her chest out. Maybe work on hip flexibility too.

>>40243445
The biggest thing you need to do is eat right.
Easiest way I found was to just increase the amount of carbs on my plate for every meal. But you could just search calorie dense foods e.g. peanut butter, avocados etc....

>>40248163
thanks bro!

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I went ATG on squats on wednesday, as opposed to my regular slightly below parallel with good form. I've had more than usual lower back pain, it wasn't as bad yesterday (thursday) but today it's actually worse and still aching. I decided to skip diddling and lifting all together today, any chance the pain subsides and I can get back to lifting on monday?

Lads is it bad to have one "pig" out per week?
I have this old tradition with my friend to have a total fucking feast that lasts 2 days what involves chocolate, soda, chips, vidya.
My tdee is 1797 calories(According to FitnessFrogs calculator with "Little or no exercise" selected because I don't really consider walking a dog exercising) and on weekdays and I keep it at 1500 calories to reach my goal of losing like 4 kilograms to lower my bmi to 18.8 then I'll decide if I'll do a somekind of wacky pushup month or someshit so I don't look like a skeletor's retarted cousing.
I am losing weight slowly which I don't mind at all but how big of a limiter are these pig out days for my weight loss?
Only exercise I do is a 3,3km walk at minimium (sometimes it's 5km or 4km depending on my mood) about 3-4 times a week.l

>>40248345
stretch your glutes, lower weight until youre feeling well

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>>40236450
> be recovering FATASFATASS
> Closing in on target weight
> Should be there in a month or two with this deficit+liftan
> Want to start bulkan/cuttan after that
> Have essentially been a "cut" for so long I have trouble imagining eating a lot.

Due to the complete change in diet/habits I just can't imagine eating anywhere near or even over my caloric intake on a regular basis.

I mean, I had/have cheat days. But even on those days I usually don't go far over my TDEE.

So the question is, how do I get into bulk/cuttan cycles after a long ass time of losing weight/cutting, and should I have a period of "maintaining" to give my body some time to adjust and settle?

Shit like pic related is inspirational as FUARK, but I'm too afraid of "losing control" so to speak. Maybe it's all just in my head, and it's still a ways off. But I want to get informed sooner rather than later.

hi guys

i just started SS

i went from 1.5 chinups to 6 chinups within a month (one more rep every 2 sessions)

after i hit 6 it just plateued and now i can do 7 after ANOTHER month

all my other lifts are still linear of +5lbs a session

whats going on

>>40247825
One guy in my gym has a "Saiyan Armor" shirt. Another the "Training to beat Goku" one. Wear what the fuck you want nigga.

>>40247825
>>40248641
one guy in my gym has im Im Gay shirt it literally says im gay but he got a warning for it because he didnt look gay enough and people thought he was making fun of gays

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fairly certain I have minor pseudo gyno
lost around 14kgs and am now 71kgs at 5 foot 9 count of manlets yet man tits have only decreased minimally
just bought the gynectrol supplement and most critics and reviewers said it was the one to go with
anyone have any experience with it? did it work well?

>>40248628
you got heavier

>>40236450
15%-10% in 5 months? doable with 3 if you're on point with your diet and liting

>>40248679
If you have actual gyno, OTC supplements is a waste of your money and time. Good news is, you most likely don't and you simply need to get leaner.

>>40248711
hey thanks for the response
I am almost 100 percent certain I don't have actual gyno, I don't seem to exhibit any of the symptoms that people gyno usually have

i know it's a pretty difficult question but how lean do you think i'd need to be weight or bodt fat percentage wise?
the first ten kgs came off incredibly easy just because i was so fat but its definitely getting harder now

>>40248520
I was fine going slightly below parallel, the weight is just lmao2pl8 so Idk how much lower I can go. I resolved to sitting it out till monday, and just going back to the way I used to do them and no need to meme myself into a slipped disk, I appreciate the response m8.

I am 5ft11and 260lbs fat, I'm trying to get back to the gym and thus far I have olny been doing cardio, I plan on going Mon, Thu and Fri plus I play soccer on Tuesday my question is this, how could I add lifting to my week without cutting my cardio days, also is there any downside to doing cardio after lifting? For example walking home (3,5km) after lifting in the gym

>>40248846
If you're lifting heavy, don't do cardio after as it will kill your gains. Lift on the days you go to the gym.

Just do some other cardio on ONE other day either Wed, Sat, or Sun. Examples: Biking, jogging, elliptical. If you don't want to go to the gym on that extra day, you can buy a small stationary bike for your home.

Ottermode is just a dyel who's at 5% bf or less right?

Should I do keto?

>>40248739
Is going close to ATG suppose to work your lower back more? How do I know if im on my way to snap city?

>>40248945
I would be doing the SS lifting excercises but without powe cleans.
Asking out of curiosity, how does doing cardio after lifting kills my gains? For cutting purposes I know that diet plays a big role but should I wait and lose more pounds to then start lifting?

Also at the moment I can't buy any sort of equipment for cardio due to my weight and high prices in my country

>>40247926
Have you never seen Dragon Ball Z?

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I'm probably around 20% - 25% bf after bulking like a retard.
Would it be safe to go on a 1k deficit until around 15%?

>>40237365
the best way is to not waste your time doing that and just cut

>>40248956
>5% bf or less right
No that's a fucking skeleton. Do you have any idea what 5% body fat looks like and what it takes to get and stay there?

>>40240494
optimal advantages tend to even out over time

if you've been training 10 years and gain a cunt hair of muscle, the difference between a split and a UL is tiny

there's some empirical evidence that more advanced guys training for hypertrophy need a really big, overloading session with tons of volume to knock something loose and cause some adaptation, and that is much easier to manage on a 1x week frequency brosplit

>>40240816
this is too much volume for a linear progression program

linear progression is fucking difficult, it's the most difficult thing you will ever do in lifting towards the end

i've run 5/3/1, sheiko, TM, all types of shit, and nothing even comes close to the difficulty of those last few weeks of starting strength

there's almost no way you'll get all that shit done while trying to aggressively progress on your big lifts so just drop most of it now

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what happens if i train AxBxAxBxA....
A fullbody 3x5 high weight
B same fullbody 5x20 low weight

Difference between BMR and TDEE?

Feeling a bit sick/tired this morning, but nothing serious.
Should I still go to the gym?

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I think I've fucked up my squat or diddy, /fit/.

There's a mild discomfort on both on my knees right now. Doesn't feel like one of those "after workout sore" feel.

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Does lifting make you better at bodyweight exercises?

>>40249311
Yes. All depend on what muscles you train.

Whenever I search "ab routine for six pack" on google I either get two meme exercises that I supposedly only have to do twice a week or a 1.5 hour routine with lunges and all sorts of other shit I don't want to do after I've just been squatting.

So can someone point me toward <20 minute routine I can add at the end of workouts that is basically abs only?

I've been 6'2" 150lbs. before and had no abs, so I'm done with the diet meme. I clearly need to exercise the area more.

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Is PHUL strictly for Intermediates only?
Currently at 115/155/225/285 lbs 5x5 aside from 1x5dl at 170lbs / 5'8", and losing weight at a 500 - 1000 cal deficit.
Wondering if I should switch over to PHUL when I lose about 20 lbs more, or should I just hop onto SL/ICF and add accessories for a couple of months? I find it's hard/impossible to linearly progress on everything but deadlift, and I'm pretty sure I deadlift progress will stop soon as well.

>>40249472
Also I have a goal of hitting 1/2/3/4 by the end of the year, I assume I'll get to my goal weight by June so I have 6 months to add 1 - 1.5 plates on all my lifts while bulking.
Pls advise.

I'm starting going to the gym next week. I'm a skeleton about 9% bodyfat, but the problem is that I have a bit of a belly despite everything else being skin and bone.

I live off about 1200 calories a day right now, to bulk I need about double that. Should I still do that, or should I lose the belly first before starting to bulk, my diet when bulking will have a lot of fat too..

>>40249484
>should I cut past the point of holocaust tier

Post pics

>>40249470
look for ab roller routines
hanging leg raises
incline crunches
important for all of these that you execute correctly (eg squeeze the ab region), look at some form videos

>>40249470
5xF Planks
4x18 or 5x15 Crunches

Pick one and do that.

>>40249521
Kys meme man

I get a little (not much) pain in the lower back when I bend after doing back squats. What am I doing wrong and how do I fix it?

I'm cutting fat at 2000 calories/day ~230g carbs 30fat and 180g protein. Why am I still carb depleted and lose water weight since I get so many carbs? my face looks like a skeleton and I am losing weight really fast.
Have I calculated my TDEE too low? I am 5'7 180 pounds training 6 days a week high volume. I mean I've only been cutting for 3 weeks and I already got biceps veins

Is it normal feel my lower back "weak/tense" while waking after doing deadlifts ?

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Would a hypertrophy routine be more efficient with a reverse pyramid setup?
Like 3x10 Skullcrushers at working weight then lower the weight a bit to do 2 more sets while fatigued?

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can the bench be easily separated and the stands used for squats?

i'm asking because it's much cheaper than buying both separately

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>>40249472
Phul would probably work well for you. U only need to progress weekly to meet your goals in 6 months and if your finding it hard to progress session to session. U going to be needing more hypertrophy than sl is going to provide

Should I do a light weight, high rep bench or db fly session when I also OHP if my bench session prior to the OHP one is poor?

>>40247825
It is autistic, but it's more autistic to care about what others think of you.

You do you man and who cares what others think, I want one of them shirts too tbqh famalam.

>>40249838
Looks like no.

You have a spotter, right? Please don't squat without safeties if you don't have a spotter.

Check Craigslist for cheap equipment. Americans spend over 40 billion dollars on weight less every single year and most of it goes unused.

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>>40249922
>You have a spotter, right?
yeah, [spoiler]my mom[/spoiler]

i'm not a burger but thanks

guess i'll take pic related and get a bench made for cheapo

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>>40250038
Your mom can't spot you squatting 2 pl8. She can watch you, and assist in snapping your back when you drop the weight, but she can't spot you. Not unless she's been lifting for 5+ years.

>>40250089
i was joking, i have dad and bigger bro

but seriously will this be good for benching and squatting?

>>40250118
+ a bench, yes.

>>40250147
then i'm hitting checkout rite now boiiiiiiiiiiii

Is 3x/week fullbody workout enough for a natty?
Something like SS with acessories.

A fat friend of mine is lifting weights an all smith machines in the fitness twice a day.

How do i convince him rest days are important?

I did a high volume OHP and front squat session today and could barely do 3x10 of OHP and could only do 2x10 on squats.
Is it fatigue from a cold that's causing this? Or could my fasting be an issue? Should I take BCAAs?

Am I missing anything if I switch dumbbell flat press for barbell flat press??I've reached to a point where I lose most of my energy by getting the dumbbells into position and I think bb press has more overload potential

>>40237915
u got trolled, abwheel is god tier. lunges are good too, just make sure your knee doesnt go past your ankle during extension or youll fuck your knee up.

>>40250225
yes

>>40250227
Do the right program yourself, and when you're big he'll listen.

If I can only go to the gym on weekdays and I'm doing PPL, can I merge the legs and back days together?

That gives two consecutive days of rest on the weekends though.

Redpill me will cardio do anything for astedics if I already am happy with my bodyfat%?

>>40251645
its good for your heart

>>40250285
could be fatigue from cold, could be fasting, could be mix.

are dumbell flyes a meme exercise?