QTDDTOT Thread

>>40380786
youre eating too much
as a beginner you can easily gain muscles without eating so much about your caloric needs

>>40380835
Really? I was told I need to up my calorie intake to +500 whatever I usually eat. My TDEE was around 1800 so I've upped it and aim for 2300, don't always hit it.

>>40380786
why the fuck did he shrink?

squats?

>>40381033
+500 should be fine, how much weight are you gaining per week

>>40381037
He fell for the lifting meme. Manlets when will they learn

>>40380786
Depends on lots of things... how fat do you think you look? how much weight have you gained in how long, likewise how have your lifts increased?

>>40381069
It varies but on average 0.75lbs

I'm afraid to cut because I like all this new muscle and fat. I'm afraid my dyel lifts will suffer.

>>40381075
I'm not fat, it's just chubbier. Abdominals are less defined, muscle separation is slightly less prominent, love handles are getting T H I C C. But I am gaining muscle too, my lifts are progressing, upping the weight every 2nd or 3rd session if I'm comfortable. Been lifting about a month and 3/4, put on about 5 or 6lbs

>>40381116
It's completely up to you. It's easier to lose fat then to gain muscle so if I was you I'd keep on going for another month or so, maybe more then start cutting, and that's only for summer ttttbbbh

>>40381133
>easier to lose fat than gain muscle
That's a good point I suppose, I'll keep that in mind actually.

how 2 fix buttwink

>>40380786
Mine is the opposite kind of. I was 6' 205 now 185 seems like the smaller I get and more abb work I do the more my stomach like juts out and bigger my love handles look. I can tell the fat layer getting way thinner and top abs starting to show but I look pregnant now

>>40381077
That sounds perfectly fine for a bulk. Post pics, it's probably mostly in your head

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So, what is the consensus on escaping skinnyfat hell? Clean bulk? Cut then bulk? Cardio only then lift and bulk? Pilates and Crossfit™? Pic related

>>40381600
Clean bulk. Or slow bulk (200+ surplus) then cut when you're at plateau on your lifts. Noob gains will carry you a decent place.

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About to start 5/3/1 going 3x/week.

What accessories do I add?

>>40381685
>3x/week.
How are you going about that?

>>40381316
try hamstring stretches but keep your back in extension not flexion, could also be squatting too deep for your anatomy

>>40381754
I squat just below parallel though

>>40381600

I would say clean bulk, but you look like you have very little muscle mass so I would cut like 5-10 lbs more and then clean bulk for like 3 months.

>>40380786
I'm trying to fatten someone i know up secretly

How could I do this?

What kind of physique can one expect starting from skinnyfat and lifting at maintenance?

>>40381866
A skinnyfat one

>>40380786

I got depressed and I ate 5 big fucking muffins in 2 days, but besides that I've been on a strict calorie deficit

how fucked am I

>>40381894

we all get depressed dude. One time I just binged on some left over cake and felt like a fat ass. just move on dude.

>>40381858
Feed them Kälteen Bars and tell them they're for weight loss

>>40381915

thanks man I appreciate it

>>40380786
Continue your routine but try to lower the caloric intake.

>>40381685
Whatever you need to based on your goals and weaknesses, but start by adding other compounds like lying tricep press, pull ups, stiff leg deads, etc.
>>40381752
Prolly by just eliminating or consolidating the days. When I did 3x/week I put squats and OHP on the same day.

>>40381831
Thanks, but just to be sure, I have to be lifting while I do the cut, right?

>>40381962
Yes. Read the sticky.

>>40381871
Fug I just wanna be a twink.

I've realized that my flexibility is pretty shit to have proper form, what should I do to improve flexibility and to make up for sitting at a computer for 6 years?

>>40382031
Stretch and do flexibility drills.

>>40381866
seriously though, if you lift you're genna improove

why do i so many few exercises and reps(3x5) in programs like in SS? it seems useless but I try to hit every machine in my gym 3 times a week. Am i doing something wrong?

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>>40381600
don't listen to these faggots. it's cut + lift until your muscle definition is acceptable, THEN clean bulk. if you "clean bulk" right now you're gonna get a slightly more bulky version of your skinny fat self.

remember: skinny guys have abs, skinny fat ones do not.

>>40382046
any one's in particular? http://www.runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching-for-runners/484.html
this is mentioned in the sticky, wondering if there is a routine for improving flexiblity long term and not just as a warm up.

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How to make splits?

Where can I find a video on how to cook a simple chicken breast?

>>40382092
Stretch dummy

>>40382087
http://phraktured.net/starting-stretching.html
Rock that routine until it starts getting to easy or your goals change. From that point start looking for books and other forums and shit.

>>40382128
I need manual

Does black coffee break my fasting state? It's like 5 calories over half an hour

>>40382201
Doubt it. Roast your own shit and don't get a flavored one if you're paranoid.

>>40382217
Fuck me I wish I had the money for a machine to roast my own grains. Shit's expensive

Around what bodyfat% will my veins start to pop?

>>40382236
Yeah shit's cash. The Keurig 2.0 is p/nice. Also expensive AF but convenient.

Anyone got the /fit/ chart of what bf% and muscle mass correlates to what body?

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>>40382299

What's the best way to maintain lean body mass while on cutting?

>>40382325
Lift and eat protein and sleep.

How do I transition into a black man? I've been doing the research and really think I'm ready for it.

The NHS will not cover it though, so I will likely have to go private. Any other transethnics ITT?

>>40382325
Eat high protein meals like greek yogurt. Lift big and get good rest.
(Protip: Eat raw spinach with every meal)

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Fat 5'8 manlet at 155lbs trying to reach a 10-12% bodyfat so I can finally eat over 1,500 calories again here. Is this an acceptable meal plan for a cut?

>>40382325
Thanks but I'm looking for the more advanced one where muscle mass is set on the x axis and bodyfat is on the y axis.

>>40382362
Why not fish or chicken instead of beef? Would give you more caloric wiggle room and fish would greatly increase your omega intake without having to supplement.

>>40382362
>Doing a calorie count on your meals
Senpai it's not, you just gotta have good nutrition and lift and do cardio.

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>>40382392
Don't

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Lost 10 pounds in the last month, down to 166 pounds @ 6'0"

do I keep cutting down to 154 for 15% BF or start the clean cut?

>>40382362
>1 scoop
son...

>>40382383
My dinner's protein usually consists of salmon, lean ground beef, or lean (99%) turkey. I'll look into buying some chicken breast next time I run to the grocery store, thanks.
>>40382392
I alternate baby lifts and cardio every day, I swear!

I use the power rack for bench press because it's the only rack in the gym and there is usually nobody around to spot me because I go at midnight, 24h gym. Is it acceptable?
I'm asking because another guy at the gym told me it's not meant to be used that way. I have to put rubber mats under the bench because the bench is too low for the rack and if I don't I can't touch my chest with the bar.
Am I being an asshole?

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>>40380786
I keep scrapping the back of my thumbs, right above the first knuckle, every time I deadlift, from my thumbs rubbing against my pants. I bleed every time and the pain is starting to interfere with my gains. How can I end this torment?

>>40381600
Holy phuck, are you me like a month ago? I swear to god i did a double take. I have a tattoo though, but i legit had to take a closer look

>>40382528
Widen your grip just a touch, you dingus. What are you wearing, jeans? What's causing you to bleed? Wtf.

>>40382165
look up basic stretching length/frequency then progressive overload just like gains for anything. ez

>>40382573
Nah man, just the friction of my thumbs getting pulled along my sweatpants.

>>40382534
I can confirm I'm not you

I lost 2kg in 5 days while on holiday. Could this just be water weight from having no creatine during that time? I went to the gym twice while there and did a lot of walking while being a tourist

>>40382623
Def water weight. The creatine holds all that shit it you like any carb, so when you cut it you'll see it lost pretty fast.

What's the deal with macros?

No steep inclines where I live. What can I do to replicate one, just run up and down stairs? Turn incline up on treadmill?

>>40382702
Be more specific

i can't fucking do lateral raises properly for the life of me, everytime i do it, i feel it in my traps, my trap game is good, but my lat delts are the weakest. I tried cables which felt a little better, but doing machines or dumbells with the lightest weights I can feel it in my traps halfway through my sets. I don't feel the burn i feel like i should be feeling in my delts.

>>40382741
Can you ride them?

>>40382741
For a newbie cutting

>>40382702
Macros are where your calories come from, and have different effects on your body. Certain foods like Veggies have little in the way of macros and thus calories despite their bulk, but carry valuable minerals and other needed vitamins.

Proteins are the most important if you wanna get /fit/. 1g per pound of body weight is ideal. You get these from meat sources normally, but a couple other foods have them as well. 4 kcalories per g.

Fat is important despite the bad rap is gets, and is require for healthy operation of the body. You want about 20-30% of your calories to come from fat. 9 KCalories per gram

Carbs are your main energy source, but they have the added problem of holding a lot of water so they make you look bigger than you necessarily want to be. They provide a lot of satiety as well. You get these in the long lasting grains as complex carbs, or quickburning sugars as simple carbs. 4 KCalories per gram.

>>40382481
Don't forget your fish anon. Tuna steaks are god tier also swordfish,salmon. Find individually wrapped portions in a big bag. Then it makes it easier to add some variation. Chicken is delicious but only for so long

>>40382770
Thanks bro

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cross posting from the ppl thread

I need help on my form with my squat

https://www.youtube.com/watch?v=afndRqyL00g&feature=youtu.be

Got a video of my squat instead of pictures so hopefully this will be helpful for you guys. I'm pushing literal baby weight at this point, but i've already come close to snapping my shit up once before by not knowing what I was doing by throwing around weights in my basement, so I prefer to take it slow starting at something like a sub 1 plate squat.

I think i've got pretty fucked butt wink in the video, and i'm probably keeping the bar over my toes instead of midfoot, which would be fixed by keeping my chest up higher I assume.

Any help would be greatly appreciated, please tear me apart

>>40382433

you serious? you are pretty cut already with little muscle. time to CLEAN bulk for at least 3 months.

>>40380786
Stop drinking choccy milk, it's ruining your metabolism Brody.

>>40382780
Thanks for the suggestions, it'll be nice to have a wider variety of dinners. Is my carb/sugar intake at an okay level? I keep running into people saying my daily sugar average, which is around 52g, is way too high for a cut. About 25g of the carbs in my original post are fiber, if that matters.

Is the White Chocolate flavor of ON Gold Standard Whey good?

I have been cutting and I have a fairly large belly. I am wondering how to help prevent loose stomach skin as much as I can?

>>40381600
>skinnyfat
I've got new for you. You're just fat. There is nothing "skinny" about the pic you posted.

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I'm still really DYEL and my left arm is noticeably weaker than my right. I can do curls with the same weight but with things like raises or presses I can feel a lot more effort being expended on my left side.

Should I just keep working out with the same weights on each arm, or since I'm starting out is it better to use a 5 lb or so lighter dumbbell on the left?

Stupid question but is eating fruit ever bad if you're cutting? I am trying to reduce carbs but I eat 3-5 pears and/or oranges daily so I guess it's stupid since fruit contain a lot of carbs, but is it bad overall due to the sugar? I read somewhere that eating fruit burns more calories than you gain but not sure if that's just bullshit.

This is so elementary, but the power racks at my new gym are weird and you can't like deadlift comfortably in them. Is it a breach of etiquette to pick up the bar and set it outside the rack and do my deadlifts

>>40382992
Use barbell exercises, you'll automatically compensate with your weaker side to balance the weight.

>>40382299
>>40382371
Bump

>>40382817
It's fine for now. Your later reps are probably better than the first. You have a tendency to try to exaggerate the arch in your spine and try to stay "too upright". Think of just sitting down between your legs, and bringing your ass toward your heels rather than pushing hips back or whatever.

Your buttwink will improve as you keep squatting. Squatting by itself is good mobility work

Your bar path is okay. It will also improve as you put weight on the bar. 135 can wiggle around a bit, but 315 has a more narrow window to move around in.

Overall, they're fine. Keep getting stronger.

>>40383018
Nah, just make sure to put it back

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Is the PHAT workout effective for natty?

My main goal at this point is size opposed to strength but I don't want to lose all the strength gains I've made over the last 11 or so months.

PHAT looked good since it has power days but I don't know if it's gimmicky or a meme or something.

>>40382853
I wouldn't sweat that shit. Hit your macros in a good clean variety of foods and the other pieces of puzzle fall into place. Also when you eat nothing but chicken and side or fish with a side watch your fat intake. Mine fat intake got extremely low for about 4 days and I felt like shit. Too much lean in my proton so keep that fat in check

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>>40382817
Buttwink isn't a problem for you right now.
You need to practice the basic motion without the bar first. Widen your stance and get your butt as close to the floor as possible while keeping balance at midfoot and use your glutes to drive your hips up.
If anything your chest needs to get lower, and your gaze should be toward the floor about 10 to 15 feet in front of you.
https://www.youtube.com/watch?v=QhVC_AnZYYM&list=PLa9tdrq-IQXX2PxhS4UfCoHhToytvAboy

>>40383145
Helped me gain a good bit of size and some strength over 12 weeks. Might have been more effective if I was eating right, too.

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>>40383148
Will do, thanks anon.

what are the best exercise to train forearms?

I started lifting for real yesterday (no more machines) for the first time. Is a 115lb squat and a 70lb bench bad for beginner?

Also, should I cut or bulk if I'm a skinny fat bastard with little-to-no muscle definition?

>>40383343
I'm started 2 weeks ago and I'm not far from those numbers. I started squatting at 90 lb and benching 60 lbs.

2 weeks later and I'm squatting 130 lb and benching 100 lb.

>>40383374
Shit, that gave me a lot of hope. Thanks lad

>>40381033
Why is your TDEE so low? Do you have an endocrine disorder or are you really small (or grill)? Genuinely curious

>>40380786
I got promoted into a desk and bought a pull up bar and 3 kettle bells to try and maintain my shape now that I'm less active. It's only been a month, but I'm seeing strength improvement and think i want to go heavier.

I currently have a single 18 kg and a pair of 12 kg bells, and am considering buying a second 18 and a single 24. Is a 6 kg gap between my weights too high?

>>40383343
If your goal is to get bigger, you should work on gains and then cut.

>>40380786
Just keep bulking. Realistically most beginners cut to early and get to self conscious about the weight gain, just keep going. And you should be bulking for about 8months to 1 year.

Yeah sometimes you can be unlucky and get shitty insertions but as long as you keep lifting you should be fine.

If your so worried about the weight gain during the bulk add 1 cardio day a week. keep it under 45min. Also you should be doing SS or SL

>>40381600
LOL youre fat m8.

I wouldnt advise bulking clean or dirty especially in the state youre in but if you wanna cocoon mode and are fine with not seeing "progress" for another year go for it. But youll still be fat.

Ive been following Omar Isuf for years and one thing he has always recommended is that if you are skinny fat or fat you should cut/cardio down to a low bf% of ~12 THEN bulk.

>>40382433
You should shave or trim your hair its hiding your gains. Body hair is literally gains goblins

>>40380786
what does /fit/ rec if you're looking for a clean, natural protein bar to use as a meal replacement that's no more than 300 cal? atm i'm really eyeing b-up.

I've got a deep cut on the tip of my left pointer finger.

I can do whatever but as soon as I deadlift more than 2pl8tlmao my finger turns into a ketchup packet. Do I just wait till it heals?

>>40383754
>due to the lack of appetite.
If I ate until I wasn't hungry, three times a day, I'd be eating 6000+ calories. On a cheat day I'll go to a Chinese buffet and clear 10 plates of fried meat dishes and sushi, and drink 7 or 8 beers.

I was at a charity golf outing where the beer was free, and had to call leave my car at the course until Tuesday because I had 44 beers and 3 gin and tonics and they were closed by the time I finally dried out on day 2.

I made 3 lbs of steak tatar for a superbowl party from some bomb ass local grass-fed herford from a local butcher, but the people at the party were scared little fags who didn't trust raw eggs, so I ate it all myself after getting mad and drinking 4 liters of Bloody Marys.

If you can't make yourself eat more, you're kinda doomed to be kinda little, but it's better than feeling like you're starving yourself and still having trouble keeping the spare tire away.

I'm basically doomed to get fat as fuck as soon as I hurt myself or lose the ability to work out hard.

What're some good /fit/ hobbies to have? I'm trying to cut down on my computer time and replace it with more active hobbies. I don't have any money at all to spend, and I live in probably one of the shittiest places for wanting to do stuff, Mississippi.

I thought it'd be cool to take up ballroom dancing or something else that would be on a schedule, but those places are expensive as fuck. My community college has a rock climbing wall in their gym, but it gets old doing it multiple times, like solving the same puzzle more than once. The most "active" shit anyone does around here is hunting, which is just sitting in a box for hours until you see a brown spec to shoot at. Nature trails are full of mosquitos, and I'd get lost just running around in the woods. Biking is fun, but seeing the same scenery gets a bit old.

I just want a nice /fit/ hobby where I can make use of my gains and have a noticeable progression in skill.

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I'm 5'6 male. 19 yrs old. my TDEE is around 2050 calories and I only exersise about 2 hours a week. my fat loss intake should be around 1700 calories it says. but I have a solid amount of muscle and have never at so FEW calories. I'm afraid I will destroy all my hard gains.

is 1700 too low for a young man like me? considering my low amount of exersise time

I've been doing basic lifting; press, benchpress, squat, diddy, bendover rows.

I've been lifting for 2 years, but only as a minor thing in my life. How do i progress to lift more than 80kg when benchpressing? I've been stuck at 80kg for 4-5 months

>>40384006
>5'6
Just give up, bro.

You failed to mention your weight, and didn't post a picture. 1700 isn't too low, considering I eat 1500 with much more exercise time. If you want to gain more muscle, eat more calories. If you want to lose fat, eat less calories.

Best newbie exercise for abs?

>>40384075
eat less

>>40384090
Like is it worth incorporating an ab-specific exercise into my plan

>>40384102
Not at all. Just lose weight

Been lifting for a couple of years now so working outs nothing new, the only problem is that i'm constantly yawning when I workout. It happens no matter what time of the day i lift, is this a diet issue or something else?
Thanks

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Can anyone give me advice on this diet? I'm trying to lose fat.

I'm 5'11 and 175lbs currently and probably 20-25% BF

I'm also going to try the 8:16 intermittent fasting schedule. I currently take fish oil, a men's multi vitamin and Vitamin D and have been drinking 1 gallon of water per day.

My breakfast shake consists of 2 cups soy milk, 2 scoops whey, 1tbsp powdered peanut butter, 1tbsp of chopped almonds, and 1/2 cups oats. As well as 1/2 tbsp cinnamon and 1/2 tbsp vanilla extract for taste.

For lunch I have 5 hard boiled eggs with some hot sauce.

For dinner I eat ~10oz chicken breast, 2 cups brown rice, and the rotate between green beans, broccoli and kale. Switch it up different days by using different spices and sauces as well.

All together this gives me 1,800cal, 171protein, 159 carbs and 48 fats.


What do you guys think of this for a fat loss diet? I just got a pull-up bar and wanted to try https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine in addition to some cardio. Do I have too many carbs/too low fat? Should I stick avocados and fruit somewhere in there/substitute something for it?


Thanks a lot guys.

>>40384065
My bad, 160-165 lbs depending on fluctuation. I don't have any pics on my phone of myself. No lie. But my stats are

1/2.5/3.5/3.5

>>40384116
Keep doing it. It triggers people here and there's no real cause.

>>40383985
You have too many standards. Having a hobby that's free, shows off gains, has progression and is doable in Bumfuck, Mississippi is impossible.

>>40384175
It doesn't have to show off the gains, just make use of them. Hell, I'll even lower my standards to just having some good ol' linear progression. All I do on my off days is fuck around on /fit/ and it's really starting to fuck with my head.

>>40384157
Sweet as bro, maybe i'll have a coffee before I go its pretty awkward making eye contact with someone and having a good ol' yawn

>>40381033

>mfw I only go under 2500 calories if I want to cut

Feels god not to be a fucking manlet.

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So, /fit/, quick food-related question.

Background: I'm just getting into fitness after recovering from a back/hip/knee related injury. Over the period of my recovery I gained a lot of weight (went from very active in work and sports to basically 100% sedentary), and I'm trying to ease myself into lifting while also losing the weight.

I'm currently eating 1,500 calories a day, and depending on the exact settings/site I use my TDEE is somewhere between 2,300 and 2,700. I'm already down 25 pounds eating at this level, but it's been a few months and my level of hunger just keeps increasing. I'm eating what volume I can of less calorie-dense foods (cereal and milk, chicken, broccoli, and rice are most of my diet), so I'm not really eating a lower -amount- of food than I'm used to. Just way fewer calories.

So I suppose my question is simple. Is this normal? Do I keep cutting at this level? The hunger is pretty bad, but I haven't binged or backslid yet. I was just hoping/expecting not to be fucking starving all the time.

>>40384286
Less carbs, more vegetables, make up the difference in calories with fat and protein.

Where can I find the most up to date starting strength program?

>>40382960
>skin
Not him but bump

>>40384328

Right now my breakfast is around 370 calories (shredded wheat and 1% milk), and my other two meals around around 600 calories each. Between the two of them there's 640-odd calories of rice, 310-ish of chicken (around 250g of chicken breast), about 100 calories of butter (for how I prepare the chicken) and around 150 calories of broccoli.

I could cut out the rice and my breakfast, replace it with an omelette + bacon that I like, which came in at around 700 calories. Three eggs, a quarter of a block of cheese, and 2-3 strips of bacon.

Maybe add a couple carrots on top of that, so my lunch/dinner meals would be chicken, broccoli, and carrots.

Good idea? Stupid idea? Other vegetable suggestions? I never ate many, before.

>>40382960
>>40384352
As long as you're not losing weight extremely quickly, you should be fine on loose skin.

>>40382112
https://www.youtube.com/watch?v=AmWxfGmlzn0&feature=player_embedded

Will Good Mornings, BB Glute Bridges, and knee high rack pulls more than make up for not doing deadlifts?

>>40381316
Check Allan thrall how to squat videos, helped me out a lot

>>40384344
bump for same question.

Also, you guys are great, I just want to say. Cut calories to 1800/day for like two weeks and didn't see shit so i cut to 1500 and now I'm seeing great progress. Altering to more filling foods (i guess with better nutrients) has helped. Thanks for the advice to the fit anons out there

>>40384445
wtf is butwink

>>40382528
You could wrap a little bit of zinc oxide around your thumbs

>>40384426
Why don't you just do deadlifts?

>>40384399
Skip the shredded wheat, eat an egg and big wad of greens, maybe a small amount of sausage for flavor.

Replace the rice with twice the volume of vegetable, and add a little more meat and butter.

It's gonna cost more money, but if you replace your cup of rice with a pound of aparagus or similar, you're freeing up 560 calories for fat or protein, and you're eating way more food besides.

>>40382906
No idea, but I do know the double chocolate one is based

>>40384533
No room

>>40383943
Perhaps use lifting straps and some tape on your finger until it heals

>>40382906
>>40384560
I just started buying ON gold standard and I am also wondering what flavor people get. Have had cookies & cream and blueberry cheesecake and they're both just meh.

>>40384539

Thanks for the advice. Any suggestion on what vegetables to go with? Pretty much the only ones I ever eat are broccoli and carrots. Never really ate vegetables before my injury.

>>40384344
please respond

>>40384476
http://lmgtfy.com/?q=Buttwink

>>40384676
Get a chart of kcals/gram of various things, and buy whatever is interesting and on sale at Aldi or whatever.

Buy the sugar free spice mixes from Penzies, and have go wild.

Eat vegetables until you are full, and then etc the meat and fat you need on top of it.

I love asparagus and Brussel sprouts and turnip greans, personally. You can eat a mountain of alfalfa sprouts and stay on your calorie budget as well.

>>40384766

Thanks man. I'll give it a shot.

>>40384794
I forgot to say get a kitchen scale to go with your chart.

Going to do a 5 month bulk. Wanna have a quick routine template for three days a week. What do you think?

Day 1
Upper push
Lower pull
Core

Day 2
Upper pull
Lower push
Arms

Day 3
Deadlifts
Core

>>40384921

Looks kind of underdone, to be honest. You're not training that often and you're going to be in a surplus so there's no reason to skip as much shit out of each workout.

I've been lifting about 2-3 times a week for the last 4 months or so with a 1 month pause for the month of December and was wondering if someone could tell me if my progress is on track or is lagging.

Started out
>weight 133lbs
>height 6'0
>bench 105lbs
>squat n/a

1 month ago
>weight 145lbs
>height 6'1
>bench 165lbs
>squat 115lbs

Current date
>weight 156lbs
>height 6'1
>bench 185lbs
>squat 165lbs

Didn't really ever do leg day until about a month ago. First 10 pounds of mass were the hardest to gain. Now it seems like I'm gaining a few pounds a week at a steady rate. I don't count macros or care much but I did cut all sugars and carbonated shit, upped my caloric and protein intake, and focused on "healthy stuff" aka /fit/ food threads and shit with my student budget in mind.

How am I doing?

>>40384932
What's a good routine for someone who's lifted before for years for sports?

Hey fit!

Two quick questions.
>First
My gym's power rack only has 5, 10 ans 20Kg plates (11/22/44lbs). How can I progress with adding 10Kg minimum to my squats and DL?
(there's other kind of non rubber plates elsewhere but we don't really have the right to use them in the power rack because they my break falling)

>Second
Crunch machine, yay or nay? I'm past the point where I can do easily 10Kg cruches, but using a full plate is too impractical. I'm not planning on only doing machine crunches, I do weighted planks, leg raises, side raises and all, but I'm just out of ideas to really challenge my "central" abs...

>>40385004

What are you trying to accomplish in particular?

>>40385006
Rep range progression.
Do crunches on the decline bench. Weight behind your head, not on your chest.

>>40385006
> but we don't really have the right to use them in the power rack because they my break falling
what

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What's the best ab exercice?

I googled "best abs exercices" but it was an insane rabbithole of memes.

>just ate ~400g of vegetables fried in pan and 1/4 glass(50g) of couscous
>still hungry
HELP

>>40385181
>vegetables
>filling
lel

>>40385168
Ab wheel, hanging leg raises, correct planks.

What would happen if I completely neglected quads and only worked hamstrings and arse?

What would it look like, and what would be the downsides besides aesthetics?

>>40385209

You'll be crap at pretty much anything involving leg drive. Also your deadlift strength is going to hit a nasty wall.

>tfw haven't eaten in almost 48 hours
>not even hungry

ok, this has to be the best way to cut. Why is fasting not recommended more?

>m-m-muh 16-8 schedule

not a fast, fuck off

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>>40380786
All broscience aside, how can you tell if you don't get enough protein?

>didn't go to the gym for 3 months
>can BARELY bench press 100 pounds (50 kg)
I used to be able to bench 160 pounds (80 kg). When will my gains come back? Is muscle memory a real thing?

>>40385024
I'm sort of skinny fat, I have a good amount of muscle as I have been lifting on and off for years because of sports. But recently in my last season I've stoppped lifting to keep myself fresh and mobile. Once the season is over I want to do a moderate bulk. My body shape is pretty much good once I cut, but I want to do a moderate bulk in order to make sure I can cut quickly and once I do I will be good. Looking for an athletic/swimmer/otter/mma type body, don't want to be huge just have a good body shape and have low body fat

>>40385198
Tried oatmeal before, but not sure if it was helping, aren't grains mostly carbs?

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Bulk or cut /fit/?
5'9 155 highschool senior
Been lifting a few months, want to know where to go from here.
I want to bulk because im small
But i want to cut to 10% bf because im fat rn and abs are p cool.

Bench: 155x5, 165x3
Squat: 205x5
Deadlift: 275x5

Help a brother out

>>40385388
What do you want to do more? Okay. Do that.

I sprained my ankle yesterday while playing football, today I'll probably go to get it checked, while I'm recovering should I stop going to the gym? I've just started doing SL last week to help while I'm cutting from 240lbs and retain some muscle

Do I under cut my BMR or TDEE for weight loss? I lift 3x a week and run 30 mins 4x

Hi there /fit/

Is it possible to get rid of a fetish ? It came to the point I can't really get aroused that much without using my fetish. Dang.

Had an epiphany last night. I'm pretty much a sperg but I realised that when I was in school I could meet up with someone who I knew fairly well to see, sit and smile and say nothing and the majority of the time the other person would not say a word to me. I realised that it is always fucking me trying to force conversation with almost everyone. Yet when I meet someone who actually has social skills I can have a great conversation with them. So all this time, have I been thinking I'm a sperg when the majority of people can't even hold or even fucking initiate a conversation either or do they just not want to talk?

>>40385509
nah you a sperg

>>40385536
I thought so. Thanks

Is there anything wrong with going over my daily protein amount?

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>>40385623
same as over eating, you will shit most of it out but also start gaining weight

>>40385641
ugh, to be more clear, as long as you don't go over your calories, nothing wrong

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Does she really look like zyzz

>>40385249
"enough", here, is quite relative. Not enough for basic survival would be if eating at maintenance you'd start loosing muscle and no performing basic body function correctly.
Enough for optimal muscle building, there's really no way to tell really. Studies seem to point to 0.82lbs of prot per lbs of body-weight (leanish). But someone eating at that level might build more muscle if he was to eat more prots... (not saying the studies are wrong at all, but it's not this much material...)

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>>40385663
I was more wondering on the 'feeling' that you need more protein.

For example, if I don't get some carbs an hour or so before my workout I fail my last set due to lack of energy.

Lately I've been wondering if I have to get more protein, I don't use whey or any protein supplements, I'm progressing on my exercises and I am maintaining my weight.

>>40385661
100% likeness man

>>40385645
okay, thanks

>>40385388

I'd cut a little more personally, but it could go either way

>>40384281
What
anything under 3000 cal is cutting for me and I'm 6'0 / 185.
Feels good not to be a fucking skelly

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>>40385661
>he attacked hearts and so a heart attacked him

I MISS YOU ZYZZ

Z Y Z Z L I F E

>>40385697
Track your macros over a few days. But prot isn't has "immediate" as carbs, so unless total lack of prots, you can't really feel it.
Whey/supplements aren't mandatory at all. Personally I only use it either to make prot bars to take when needed, or for a very small morning checker to have my prots spread over the course of the day...

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>>40385751
Can't really track macros, I eat lunch in caffeteria, I always order chicken, but can't really tell how much meat there is in grams, or the rest of ingredients, I just have a rough estimation. I suppose the only way to tell is if you stall or start losing weight (muscle mass).

>>40385773
Track what you eat home, add and estimat for the lunches!

Noob question, what is the difference in terms of stength, endurance and hypertrophy bewteen :
3 sets of 8 reps with small rest between sets and
5 sets of 8 reps with longer rest between sets

Also is it bad to alternate exercises like doing

A B C A B C A B C

where A is one set of exercise a, B is one set of exercise b and C a set of c ?

>>40385807
you seem to post this question on several thread, already answered first part so

>Also is it bad to alternate exercises like doing

>A B C A B C A B C

>where A is one set of exercise a, B is one set of exercise b and C a set of c ?

that's a normal program

>>40385842
normal programs go
A A A B B B C C C

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>>40385896
the fuck are you smoking?

ohh you mean mixing sets? yea that's bad

since fit is the most homosexual board what does cum taste like?

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>>40386174
>implying you don't eat it daily

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>>40380786
Anyone got the pic of the anon putting on his sister panties for sexual stuff, but realizes that he looks better than her in them?

no homo, just want it for a reddit comment.

>>40382981
Poor muscle mass

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>>40386225
LITERALLY THE FIRST GOOGLE RESULT
http://imgur.com/YLdZAov

>>40386251
What did u google? I tried but I couldnt find it.

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>>40386251
Thats not the picture i'm talking about, that anon just looks disgusting, I'm talking about the thicc yet fit (no homo) anon that showed his ass in his sister's underwear.

I'll ask here since /ck/ is just fat people arguing about candy and fast food.
When recipes say to use olive oil, do they mean regular or extra virgin? Often it seems they use either without specifying. Also is one healthier than the other?

>>40386300
>>40386297
you both fail at searching
http://lmgtfy.com/?q=4chan+fit+anon+tries+sisters+panties
4th link from the top

How often can I do abs exercises?
For example, if I have an abs workout of like 10-15 minutes, can I do it every day? Multiple times a day? Until my abs no longer hurt? What's the most effective way to train them?

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>>40386383
ITT
>retards who can't google shit

http://www.thekitchn.com/whats-the-difference-between-olive-oil-and-extra-virgin-olive-oil-word-of-mouth-218767

>>40386452
I workout ABxABxx one day, total of 3 exercises that hit abs (2 on A 1 on B days)

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>>40383975
>44 beers

>>40381600
Clean bulk. Lift & do cardio afterwards.

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What accessory lifts can I do to compliment BP and OHP, because those two are really lagging behind my squat and DL progress

>>40380786
what mode is the right one? i literally have that physique

Thoughts on putting my cat on intermittent fasting? She needs to lose a bit of weight

>>40385641
Who is this god?

>>40387074
Pullups
Lat Pulldown
Side Lateral Raise
DB Flyes

Too name a few.

How much tuna is safe to eat?

>>40382743
1.Your arms should be somewhere in front/in mine with your body

2. Move with your elbows

3. Going to high uses traps. Cut depth so that your upper arm is parallel to the floor at the top

4. Lean forward slightly and Retract your scapula. Pitcher up not down

>>40382739
I would turn incline on treadmills. What I like to do is put high resistance + high incline on an elliptical with an HIIT protocol for 15 mins. This combines the aerobic benefits of running with resistance, the safety of slower speeds, and the low impact of elliptical.

>>40387356
1 can/week albacore
2-3 can/week light

Is it ok to no sweat during a outside work out. Did a one hour work out outside in a fairly cool temperature 55-65 Fahrenheit and didnt break a sweat. To be honest I hardly break a sweat during my work outs, I wake up sore and muscles hurt at the end tho, but no sweat. Its this normal?

doing ppl. lifting 6 times a week.
i am on a cut but i am having issues with calculating tdee. apart from lifting and walking to gym (20 min) i am pretty much sedentary.
myfitnesspal, scooby calculator and sticky all gives different results. i am 95 kg 174 cm 23 yo.
myfitnes pal says i need to eat 2400 cals. scooby says 2900. there is a huge difference. which one should i stick with? better yet can you calculate how much calories should i eat or is it too much to ask ?

>>40387732
Seriously? That's it?

>>40387801
i mean if i want to cut at 500 cals deficit.

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>>40387801
>lifting 6 times a week

>>40387834
Not like you idiot i have been lifting for 2.5 years now. I need volume

>>40387732
Damn, that worried me. I eat about 5 a week

>>40387882
try reading a book then dumb ass.

5'4 196lb fattie female here

I have been running a little less than 3 miles three times a week on the elliptical and eating pretty healthy and i've lost i think 8 pounds since mid-january

is this is a good rate or should i start running for longer periods of time/more times a week

goal weight is 150 by august

>>40382817
Deeper faggot

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>>40387908
1lbs to 1.5lbs a week

count your calories and macros or you'll look like shit even after you lose weight.

you can lose roughly 8 to 12 lbs a month.

>>40387974
>count your calories and macros or you'll look like shit even after you lose weight.
also lift or you'll have "pockets of fat" caused by a shit muscle/fat ratio and you'll be a skinnyfat uggo slut..

>>40383161
>If anything your chest needs to get lower
He's highbar squatting you retard, not trying to guillotine himself.

>>40387974
i always get too obsessive if i count calories and then just give up so im hesitant to count calories but i eat lots of protein and vegetables and rarely have carbs so i feel like it's okay but let me know if im being stupid

>>40387988
should i start lifting now or wait till im smaller like around 180? also what routine do you reccomend?

anyone have any good, simple chicken breast meal prep recipes? I know some of you fuckers do, fess up.

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>>40388141
lift now
>i always get too obsesive
count calories or plateau and get fat again, whatever you want to do really.

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>>40388189
>butterfly chicken breast
>pan fry
>drizzle italian dressing on it
>put on rice with diced broccoli, cherry tomatoes, and a chopped hard boiled egg.

>>40388221
salt and pepper to taste

>>40388141

There is no reason to not lift now. It burns shitloads of calories, so it'll help you lose weight, and it'll get you stronger on the way down.

What are some good barbell row alternatives? I don't have access to dumbbells.

>>40380786
If I'm 191cm/6'3" 93kg/205lbs and around 14%bf what would be a good weight to stop cutting at assuming I care equally about size and leanness?

>>40388141
>should i start lifting now or wait till im smaller like around 180?
Why do you fucking people think you need to weigh a certain amount before you start an activity that encourages fat loss and muscle gain. Like do you think you need to run a certain speed before you can drive a car?

I lift 5 times a day and after every workout I do cardio, is this bad? I really want to get abs but I drink on the weekends (vodka and water) and 5 days out of the week I have a deficit.

can anyone give me any tips?

rate my bro split senpaitachi

>Chest and shoulders
>Tris
>Back and ass/legs
>Bis
>rest
>chest and shoulders
>tris
>back and ass/legs
>bis
etc.

if i drink a glass of milk and ~30 minutes later i take a big stinky piss out of my asshole, did i absorb the protons from the milk or did they all go to waste?

>be doing home workout
>5 pull ups is a good number for me
>be a bit tired, with a friend drinking
>tell him I'm gonna try and hit my 5 set
>actually hit 7

is this why you guys go to the gym?I don't think I could lift big on my own, I'd need someone around so that I don't show my failure.

>>40388379
>can anyone give me any tips?
Go to youtube and look up Six Pack Shortcuts. It's the perfect place for someone like you.

>>40388386
You need to be 18 to post here cool guy.

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>>40388379

>>40388380
B U M P

best plan amiriteeeeeee

>>40388417
what are you talking about? i'm just asking a question about lactose intolerance.

>>40388285

Inverted rows are decent, but are hard to apply progressive overload to.

Bench rows are great if you have the equipment to elevate a bench. T-bar Rows are also good.

>>40388379
Stop drinking alcohol you dumb fuck it's literally poisoning you and your gains/losses.

What's better? A coke, or a beer?

>>40381133
if i were you in a similar situation, and had any semblance of a healthy self esteem, then I'd go on a year long slow bulk, and then slowly cut down.

I'm lifting at home with dumbbells and am doing a modified SS given the nearest gym is too far away and too expensive.
My bench is struggling at 24kg one arm db bench and my db rows are a few kg below my bench.
Would it make sense to switch to an Upper/Lower routine? Or should I give myself more time to rest inbetween lifts? Say 30-45 seconds more?

>>40388549
which beer faggot?

>>40388558
blue moon belgian white

>>40388574
>blue moon
you should probably stick to bleach

>>40388429
Yeah okay there cancer.

How big do my arms have to be before I enter thicc status?

>>40388590
25" minimum

>>40388579
you're stupid and annoying

>>40388577
I like the orange peels

>>40388623
you can put orange peels in good beer too.

>>40380786
Youre starting to look like a man ?

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>>40388603
lmao I like how you went from a meme spouting faggot to ass pained. Fuck off kid.

Am I strong enough to benefit from a bodybuilding routine yet? I'm tired of looking like i don't lift. I'm 80kg / 176lbs - squat 190kg / 418lbs, bench 112.5kg / 246lbs, deadlift 200kg / 440lbs

All my accessories are weak as fuck though. Like my dumbbell curls is at fucking 12.5kg 4x12.

>>40388734
>I'm tired of looking like i don't lift
How tall are you and what's your body fat %? Because 9/10 your just fat. Keep in mind if you actually want to look like you lift you need to start a cycle.

>>40388778
180cm probably 15% bf

I am a fat fuck (179cm/84kg) on a cut, started doing AllPro's beginner routine a couple weeks ago with babyweights. I was planning on doing cardio as well starting from today which is my day off but i couldnt have enough sleep last night so now i feel like my whole body has taken a beating. Should i man up and do it anyway, or just let it be the day off?

>>40388809
Lose some fat and you'll feel a lot better with how you look. Keep in mind your lifts will go down will cutting.

>>40381600
are you above 10-12% bf? if so, cut. if not slow bulk and never go past 17%.

>>40388823
Just go work out. You've barely started lifting. Knowing most beginners, taking 1 day off easily turns into a week, then into I quit.

>>40388834
ive been down to 74kg and i still looked like a dyel. Keep in mind I've only trained for a little over a year. I've only been doing powerlifting so i've not gotten much hypertrophy at all. Think i'll bulk up to 90+ on a bb program then cut for summer

seated or standing dumbbell/hammer curls? if seated, incline is preferred right?

What kind of macros could I hit with a kegs & eggs diet?

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>>40388870
You squat over twice your body weight. Your lifts are far beyond 1 year training for that weight. That means 2 things:

You're a genetic anomaly that looks DYEL af but can move massive weight

Or

Your idea of looking like you lift is completely disconnected from reality.

The clothing you wear and your posture can make a difference in looking fit, but the reality is unless you're on gear you're not going to look jacked. Hypertrophy is not mutually exclusive to strength for a natty. 12 reps is not the magic key to looking super huge.

Also realize that most of those people you base your idea of looking fit on are actually on copious amounts of gear, like the totally natty crossfit drug tests us crew here.

Post a body pic if you want a reality check.

>>40382325
>lift
>eat 1g of protein per lb of LBM
>refeed to maintenance or above (depending on how steep your deficit is, how weak you feel etc) with carbs once every week (or 2 weeks if you're above 20%bf)

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>>40388987
>flexing
>pump
>my best angle

Don't have any other recent pics and this one is a little misleading desu

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>>40382325
>tfw look like 10-12% standing up in good lighting but 25% sitting down in bad lighting
probably gonna lose another 3kg before I maintain because /BDD/

>>40389098
cut

>>40385168
squats and deadlifts

>>40385168
scooberts rotisserie

>>40389098
cut for 4-6 weeks

>>40389098
I can see the muscle there. You need to do a solid cut.

>>40389112
>>40389181
>>40389161
>barely any pec size
>stick arms
>no lats
>cut

for what fucking purpose

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>>40389198
then bulk & work out, nobody gives a shit about you or your fucking problems you shit eating faggot

Had a bad night sleep, and was feeling tired all day. Knew on my way to the gym it was gonna be shit, and yep, it was. Did warm up, did incline and bench press, and then I called it and went home cause I just couldnt lift what I was supposed to lift.

I know everyone has an off day every now and then and I'll just get a good rest tonight and get back at it tomorrow, but I'm just curious how this exactly works, my body should be able to lift x amount because I did it last time, but it just doesnt today?

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>>40389198
>barely any pec size
That's because of the layer of fat around it
>stick arms
You have body dismorphia
>no lats
That's because of the layer of fat around them
>cut
Yes.

YOU

WILL

NEVER

LOOK

LIKE

PIC

AS

A

NATTY

>>40389257
>a car should be able to drive 60mph with a dead battery and no fuel

>>40388666
what meme did i spout? kill yourself my man.

>>40389285
You sure showed him you don't spout memes by ending that post with a meme.

>>40389308
>past tense = present tense

I woke up with a rib contusion sunday afternoon (don't know how I got it, probably fell after drinking too much).

It's been hurting since and impacted my workouts. I couldn't do pull-ups, deadlifts or squats, mostly only bench, arms and shoulder isolation etc.

My question now: Will wearing compression clothing have benefitting effects on
- reducing pain
- faster healing?

I don't want to stop working out and lose gains :/
Not wishing this shit to anyone

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>>40389314

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>>40389308

>>40389273
>stick arms -You have body dismorphia
They're 14 inchers. How is that not stick arms

I know I won't look like pic related but i'd still like to actually look like i lift with my shirt on instead of only when i'm shirtless.

>>40389353
You are a fucking crybaby, you have been working out for one year, come back in 5 years with perfect diet and training. Stop thinking it just happens.

6' 160lbs here
My metabolism is high as fuck and I can barely put on any pounds. Should I just say fuck the meal plan and counting calories and just eat everything in sight until the metabolism is fixed? I've been eating like five big scoops of peanut butter (~200 cal each) every couple hours on top of around 2000 calories each day but shit I'm barely putting on anything. Should I just get a fuck load of junk food and pizza and chips and eat those constantly? Or do I stick with it

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>>40389273
not with that attitude
reminder that Craig Golias is a natty he just does HIIT and IF to max out his GH levels and does nofap, cold showers and looks at pictures of /thicc/ women on a Yemeni Gandy-worshipping forum to boost his test

>>40389363
How am I crying? I'm just arguing the cause for bulking and switching to a BB routine then cut for summer instead of cutting on a PL routine right now

>>40389353
>How is that not stick arms
Never start steroids, you will kill. You don't even mention doing anything but baby weight dumbbell curls and yet you're confused that you don't have 20 inch pythons. What's hilarious is your arms are still bigger than most peoples. Go fucking curl if you want bigger biceps jesus.
>i'd still like to actually look like i lift with my shirt on
Get better fitting clothing

>>40389343
he wasn't arguing that

he was saying that he hadn't spouted any memes up until that point.

spouting a meme afterwords does not negate the validity of his previous statement

>>40389383
What part of a BB routine do you think is going to make you jacked?

Is it less training of muscles per week? Is it lifting less weight?

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>>40389373
sounds like you aren't even hitting 3000 cals, desu you probably overestimate the PB and get like 2500 max which means you might even be losing weight lmao
you should really be getting more like 3500-4000 calories at your height and at the end of the day it doesn't matter one fucking bit where they come from so long as there's enough protein there

>>40389391
> i take a big stinky piss out of my asshole, did i absorb the protons from the milk or did they all go to waste?

Uh huh

What's the best legwear for squats in terms of flexibility? I ask because not half an hour ago I ripped a fat fucking hole down the back of my shorts I usually wear and had to cut my session early for fear of exposing my glutes. I've had it happen before with the same pair however that was a more minor tear on the crotch side which could be stitched up easily.

TL;DR Shorts VS Jogging Bottoms in terms of flexibility during squats?

>>40389411
what part of that do you think is a meme?

>>40389401
It's by doing more volume along with more accessories. I could do sheiko or dietmar, but I don't have the time. Also a change of pace will be nice

>>40389353
Do people measure their pythons flexed or unflexed?

>>40389281
that was pretty good analogy

>>40389446
unflexed no pump

>>40389426
>It's by doing more volume along with more accessories.
When all of your maxes go down and you look exactly the same, come back and tell us. If you want a new routine, go get a new routine, but stop pretending isolation are going to fix everything. If you're so concerned about your arms then do more curls. If you want to actually see the muscles of your core than lose weight.

>>40389446
unflex, dehydrated, no pump, no movement for atleast 24 hours.

>>40389470
>>40389460
You're memeing, right?

>>40389482
>t. measures with pump while flexing as hard as he can

>>40389482
Not at all man. I actually go on a 24 hour fast before measuring mine to get the most accurate results. I usually have about 16 to 16 1/2 inches at 5'10 150lbs.

>>40389490
From my experience 90% of people measure no pump with flex

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>>40389482
>inb4 you only count it after doing 8 hour arms and injecting a gallon of synthol

>>40389519
2l8
>>40389490

>>40384133
bump

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>tfw you've been lazy as fuck but finally hit a new groundbreaking pump and are sore as shit the next day

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Bulk or cut /fit/?

5'10" 180 lbs and I'm guessing somewhere in the 20% BF range. Started doing a strength program in January after 3 years of being a lazy fuck.

>>40389983
How about you just lift fucking weights and eat at maintenance right now. You're already fat and you have no muscle. Why would you do either.

>>40389902
Follow up.

How often do you guys get honestly sore after a workout?

Like, I know when I started working out, I was sore all the time. But, it seems like now, I rarely get sore where I worked out.

>>40390095
When I squat multiple times per week I feel hardly anything the next day. When I was doing 5/3/1 and only hitting those compounds once a week, squats and deadlifts left me noticeably more sore.

I hurt my back deadlifting while sleep deprived last week on Friday and I haven't lifted since, I also caught a really shitty cold on the same day, is it a coincidence that I both, hurt my back AND caught a cold on the same day, or is it because my immune system was weaker due to lack of sleep?

2. I'm going to lift on Friday but no squats or deadlifts, no OHP either, but this is where my question comes in. Can I just do my OHP seated? Why do people even do overhead press while standing, doesn't that just make the exercise more difficult thus making you lift less? I don't care about strength in the long run, I only care about hypertrophy and sitting down while doing my pressing will allow me to load my shoulders with heavier weight, isn't this correct?

>>40387974
How do macros affect how you look after you lose weight?

>>40390373
>is it a coincidence that I both, hurt my back AND caught a cold on the same day
No it's a vast conspiracy
>Why do people even do overhead press while standing
The same reason you touch your chest on a bench, don't sit down on a chair every rep of a squat, or start deadlifts from the knees up.
>I only care about hypertrophy
DYEL detected

Just when I think I see the stupidest fucking post in these threads someone like you comes along and raises the bar.

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>5'11
>probly 130 soaking wet

>Kwashiorkor mode
>maybe not AS bad but bad enough to know ive never been in public without more than one layer to hide odd posture/frame

How fix man?
I guess I just dont want a birdchest anymore, and be a little cut so I dont fight tooth and nail to always have a coat on.

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>>40390639
>implies you can't do a full rom military press while sitting
>calls other people dyel

alright /fit/, I've read the sticky and I still have no idea how to burn off my belly fat. Is it just dieting? I'm 5'10 and ~155 lbs.

[spoiler]a-am I a manlet?[/spoiler]

>>40388370
Mostly because all of the DYEL look at us fatties as if were in the wrong place but otherwise you're right