QTDDTOT

Is it better to eat honey in the morning or at night?

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>be cutting at 750kcal deficit, lifting, lose a lot of weight
>after about 6 months stop losing weight
>lose nothing for 3 weeks
>reduce to 400kcal deficit
>start losing weight again

?????????

I'm glad it worked, but why did it work

There seems to be a point in my cut, every single time I cut, where I start bingeing. This is usually when I get leaner than I've ever been before. It's uncontrollable. I just feel like horse shit mentally and physically so I eat a ton of chocolate.

How do I stop this behavior and stop sabotaging my cuts?

>>40396692
I have no idea. I do the same thing though, I'll be golden for a week and a bit then go out for dinner and eat almost six thousand calories then spend the rest of the week trying to make the my fitness pal spread sheet have a zero weekly total.

>feels bad man

>>40396601

Maybe you weren't getting enough calories to run certain functions and your body was reducing your metabolism to compensate.

The body recomp part of the sticky talks about all the different hormones that your body has and the levels they go to when you're cutting and bulking. You were probably just really low on one and eating just reset some things.

>>40396601
Your body refused to drop the weight because it was starving.
Look up the woosh.

>>40396692
Flexible dieting. Everyone absolutely everyone outside of the abnormals who have real problems will break when it comes to cutting.
Have a built in diet break every 3-4 weeks with a IIFYM day every week where you eat at maintenance.

You'll be more likely to stick to your cut and rarely if ever stall on said cut.

>>40396724
>diet break
Was just looking into this. Is a 1 week or 2 week break best? Bearing in mind I just have about 3-ish lbs to go and I'm insanely lean already.

I've got some extra time at the gym. Power shrugs or rack pulls?

>>40396281
Bump

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I'm doing /fit/'s greyskull LP and would like bigger shoulders. Any suggestions?

>>40396724
Can I incorporate iifym on a daily basic at a regular deficit too? Nothing stupid like 50% junk 50% bro foods. Would this cause me to look like crap?

>>40396281
Can someone list me some sports/hobbies where being really strong comes in useful? Want to put all my strength to use.

Fighting sports are a given so don't include these.

1RMs

Bench: 205
Front Squat: 285
Deadlift: 405
Overhead Press: 155
Row: 180

Am I good enough for PPL at this point? Been doing a bastardized version of grayskull for 2 years now

6'2" 185 lbs btw

>>40396899
Highland games

Are kettle bell routines a meme? Where do I start?

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>>40396281
What's a good pair of compression pants /fit/?
Just started squatting 5plate and thinking using some gear would help me get to the next level

Is tabata jump rope workout a meme?
It's basically 20 seconds you go (real) hard, 10 seconds you rest, 4 minutes total.
I'm currently bulking, so the main reason for cardio is heart health

Does being strong vastly improve swimming?

I know technique is important. My qs still stands

>>40397279
id imagine there's a sweet spot for muscles and swimming

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Should i cut or bulk? Current weight is 71kg at 6ft, dropped down to 60 and still didnt touch my thunder thighs. Would bulking make me look proportional?

I think I have the reverse problem of back rounding on squats. My arch becomes deeper as I squat down. How should I fix this?

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just donated blood (doing good feelsgoodman).
Wondering if this will affect my gains?

>>40397313
You mean too much strength and muscle could work against me in the water?

>>40397792
If mean, if you have a pint less blood in circulation, it will impact your recovery between sets for lifting later in the day.

I tend to schedule blood-donation for when i have 2 or 3 consecutive days' rest lined up to minimise effect on next workout.

Also good jawb.

>>40396281
How do I identify if I have anterior pelvic tilt? If I do, what do I do to fix it?

I think I have it because my lower back wears out when I run and squat even though I believe I have good form.

>>40396932
WHY IS THERE TWO!!!

MODS
MODS
MODS

>>40396932
How do I identify if I have anterior pelvic tilt? If I do, what do I do to fix it?

I think I have it because my lower back wears out when I run and squat even though I believe I have good form.

>>40399561
cheers anon, got my rest days set up. Will have an easy jog I guess.
Good on ya for donating aswell.

>>40400210
Take a pic from your side with your relaxed normal posture and post here for us to judge, or just search anterior pelvic tilt and compare the images to yourself.

To fix it do planks, hip thrusts and stretch lower back and hip flexors.

Don't do sit ups to work your core, most likely it just tightens your hips more.

Do the fucking hip thrusts. It's an overlooked and underrated exercise in general.

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>>40396692
>. It's uncontrollable

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Whats this and how do I fix it? I only have it on one side. Also my back in general seems unbalanced but I cant quite pinpoint what the problem is. Please help?

I've had some gym regulars tell me that squatting releases some kind of growth hormone due to it's intensity, which helps you get bigger faster. Can anyone confirm? Seems like bro science to me

My grip fails while deadlifting, should I stop adding weight and focus on getting a strong grip? Or should I start using mixed grip?

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I'm coming up on three months on GSLP, eating at about maintenance. Lifts are plataueing a bit, but weight wise, they still seem low. I am considering cutting soon in order to be lean for a wedding in late may, but wonder if I should do a bulk until march 15th to raise lifts and add a bit more mass before cutting.

Stats:
19M
5'5"
135 lb

From Dec 1st 2016 to Feb 15th 2016
5x3
OHP: (55 - 75)
BP: (85 - 115)
Squat (115 - 185)
Deadlift: (155 - 205)
Pullups: Assisted Bodyweight to 5,4,3 reps. Struggle with doing a complete 5x3.
Bent-over row: (70 - 95)

Accessories:
20lb hammer curls and normal curls
55lb farmer walks
15lb lat raise

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>>40396899
climbing, particularly bouldering

at a certain point, the extra weight will start working against you, but the strength will get you really far. A lot of people who start have to gain strength, you will only need to improve your technical skills/flexibility.

Also: it yeilds SICK forearm gains, and very solid back/shoulder gains

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>>40396281
I tried searching the package and lurk online but I cant seem to find it
whats the amount of caffein in pic related? like how much caffeine per gram of this coffee

What is Starting Strength? Someone told me to do it before startong a real workout. Btw I can't find anything helpful in google

>>40401117
Try the sticky

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Is this shit a meme? Has a good rating but for all I know it could be shills. I'm 19 and even though I'm not balding, I feel as though I have low t. If it does even work, would it be wise for someone as young as me to take it?

>>40400723
thank you so much!

>>40400756
Something something pressure on the spine something something growth hormone release. That's all I got. Probably broscience.

so I'm a skinnyfat/fatass whose been cutting for a few months, going really well. Started at 195 and I'm down to 170 at 5'10. I think I wanna lose another 20 tho.

Anyways a month ago I also started working out/cardio in order to build some muscle. But I've been reading some articles that say losing fat and building muscle at the same time is impossible/really really hard. Am I wasting my time working out and should stick to my calorie deficit/cardio? Or does this not apply to people who have never worked out

>>40402756
it's garbage

supplements are trash don't bother, better waste the money on roids

Should you bounce at the bottom of bench press or come to a dead stop before each press? I feel like dead stop would be harder, and therefore better.

I sprained my ankle paying soccer and last week I had started SL 5x5 to keep some muscles while losing weight (at 250lbs) the Dr. told me to get an MRI to see how much damage there is but I still wanted to ask here
How much time off the gym should I get? I really miss going and don't want to take too much off but neither do I want to slow down the recovery

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>>40397511
>thunder thighs

but you have twigs, anon

What are the best weightlifting shoes? I've pretty much only ever lifted in Converse or barefoot.

>>40403350
Always dead stop anon

>>40403603
Recovering your injury is more important than getting back in the gym, but it really depends on you. When you can get back to lifting without pain, you're probably gonna be fine

>>40402907
You're never wasting time strength training. At worst, it's additional exercise that will help burn more calories and imo is more important for a novice than cardio. At best, you'll gain strength and help preserve your muscles while you cut.

>>40400802
It depends on your priorities, I would say. If maintaining a strong grip is what you want, then focusing on grip is the thing to do, but if you just want a bigger deadlift, you should forego grip. I consider grip to be an important factor in deadlifts, so I would suggest the former.

What is /fit/'s stance on trapbar deadlifts? I've done conventional now for awhile but wanted to add more volume. Mostly read it seems to be better to add volume without having as much stress on the spine so would still do conventional lifting but would have a higher volume day using something like the trapbar.

Thoughts?

>>40396281

sauce on OP's picture?

I see that pony tail fucker being posted constantly.

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Is pic related accurate

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Is four scoops of whey protein a day (120g of protein) going overboard?

I'm on a cut and have no clue how to meet all my daily protein needs...

I want to strengthen and tighten my core. What's the best way to go about it?
I go thrice a week to the gym. Should I do a fourth day purely for abs/obliques, or just add a couple of exercises at the end of each workout?

>>40403291
Thanks anon :)

>>40404024
Vikings series

>>40404043

In terms of the general ideas it's telling, it's accurate enough.

The main idea you need to understand is:
Bulking = lots of protons and shitloads of carbs (25-35% protein in a diet consisting of thousands of calories is still A LOT of protein)
Cutting = as much protons as you can get without overeating, fill the rest with whatever. Fats are higher priority because they are filling and keep you from binging.
Maintenance = really doesn't matter as long as you get your proton intake

>>40404060
1g protein per lb of body fat is a good goal to aim for, ideally even more when cutting. More doesn't hurt (protein being bad for your kidneys is a meme). However you get that honestly doesn't matter, but from what I understand it's better to get your protein from actual food if possible. That's not to say whey is bad or anything, just not ideal compared to real food.

>>40404193
Get to 1/2/3/4 if you want rock hard abs. Someone who squats 3pl8 and deadlifts 4pl8 will have way stronger abs than some DYEL doing ab workouts

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>>40396601
Water retention. I just broke a 4-week stall where I lost nothing for 4 weeks, then lost 8lbs in 72h. The worst stall I've had before that was 6lbs lost at the end of a 3-week stall.

It's annoying as fuck, especially since that bloat also affects your appearance.

>>40396480
never
>>40396912
yep
>>40396980
Only good if you want power (explosiveness)
'>>40404000
I like them.
cool digits btw

What is 1/2/3/4?

I want to get some abs any better bodyweight exercises other than like sit-ups or crunches

>>40405526

Shorthand for number of plates on OHP/Bench/Squat/Deadlift, respectively, making 1/2/3/4 1pl8 OHP, 2pl8 Bench, 3pl8 Squat, 4pl8 Deadlift

19 male here. I've been doing Stronglifts 5x5 for a while (still getting those beginner gains) and I'm feeling and looking better already. Recently I've been having some pain in my right shoulder whenever I do certain lifts (bench, OHP) and it was so severe the other day that I had to leave the gym before I had finished my workout. My shoulder has been popping and cracking frequently since then, but there haven't really been any mobility issues. What do I do bros? Give it a rest? See a specialist? I'm worried about doing more damage, since I don't know how I fucked my shoulder in the first place.

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>>40396281
Would it be stupid to run two cycles at a time of Allpro's Beginner Routine (10 weeks) with 4 weeks of Starting Strength in between?

So it'd be Allpro 1-10, SS 11-14, Allpro 15-25, SS 26-30

>>40405682

Sounds like you may have impinged your shoulder, which causes it to inflame a fair bit, leading to sharp pain.

This typically happens when you OHP or Bench with shit form (as evidenced by it hurting more when you benched and OHP).

Take a couple days off and RICE that shit with some anti-inflammatories to see if it helps. If it still hurts after a week, see a doctor for sure.

Review form when you're resting and deload when you get back and focus on form.

So I'm 6'3" 170lbs good frame
in 1 month of sporadic Ss my deadlift went from 135-225x5x3

The lowest diddly records at my gym are 515, 515 and 525 ...the highest being 650+

How long before I can get my name on the board? I need to get at least 510 for the last empty slot on the board.

>>40405550

Hanging leg raises are good. If you want to try something more difficult try Dragon Flags

>go ham on my abs
>doms for days
is it because im sitting down to much?

>>40396281
that sole looks like it's made out of rubber and not leather

What should be the ratio beteween the weight I do with 3x5 and 3x8? For 8 reps should I drop to like 80% of what I do in 5 reps? Just a guess, I actually have no idea

>>40405816

Do SS properly instead of sporadically, and EAT EAT EAT, and you can probably get onto the board by the end of the year, possibly even sooner. It's not unheard of.

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>>40396281
What's the best way to increase agility and speed. Looking it up. Looks like ladder drills and overall just losing more weight is the best. Anyone have any secrets that's helped them?

>>40405878

Most people do 70-80% of their 3x5 when they do volume sets. Start on the low end and try a little heavier if 70% feels too light. You'll find a happy medium after a couple sessions.

Can I get a form check?

https://youtu.be/wbXMzTi5_QQ
https://youtu.be/jKsHGm65a4Q
Also what is good to increase my bench.
OHP 135
Bench 165
I've been doing 5x5 but I keep failing the last set on bench.

Whats a good 3 day calisthenics routine that would require a pullup bar at the most?

I'm getting my Ehlers Danlos having brother into exercising to prevent joint problems, but he won't do anything that he can't do in his room.

>>40405982

If you're looking for speed over short distances (ie. sprinting), squats and cleans for strength and explosiveness respectively will help A LOT on top of losing weight.

For longer distances, it's primarily about losing weight and working on your endurance, but strength training will still help to an extent as it will improve your endurance for lower intensity exercises like distance running.

>>40405983
Thanks m8

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Getting back into the gym after a few months off, but don't wanna go back to SS or Greyskull and looking for a new routine is this this a good outline to follow for power-building routine, with emphasis on Hypertrophy? For the heavy everything will be 3x3-6 of the big 3, but what are some good exercises for the medium and light? For the medium will be 3x6-9 reps and the light will be 3x9-12 reps. Also would it be overkill to add say abs and an arm group to each day e.g Monday - abs and biceps finish, Wednesday - abs and triceps finish, Friday - forearms and abs finish

>>40406034
I guess I'm looking for more short distances. More the ability to dodge and change direction quickly in a dime. I high fairly often so I'm not super concerned with endurance. Also not really related to my first question but you got any tips on improving overall accuracy/focus?

How hard is it to get rid of lower back fat? It seems like it's the absolute last thing that wants to leave and it's making me self conscious. I comfortably fit into size 30 jeans yet it always looks like I'm stuffing into them because of it. I'm considering starting Yoh again to blast it. Anybody have any experience trying to rid that last bit of fat?

>>40406106

You can't target fat loss. You can influence it like with Yoh and hormones, but it's ultimately bottlenecked by genes.

Yoh is your best bet outside of just continue cutting and waiting.

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What high intensity routine would be good for me that will work with just a barbell, pull up bar, and dumbbells available at my house?

I can't go to a gym since I have no money.

I'm 5'11" 178lbs

>>40405685
bump

>>40406129
I know you can't target it, I was just asking to see if anyone knew good methods to get there.

>>40405442
Thanks for this that's exactly how my loss has been stall and quick drop lb or so. But I have been stalled since like the 6th of this month. Even tried cutting couple hundred more cals out since I had a couple bad days.

Dark rings under eyes. How do I get rid of them? I've had them for years

>>40406254
Cut out your eyes

>>40405685
Anyone have thoughts on this? I'm trying to get the best of both worlds in terms of hypertrophy and strength, but I'm not sure if I'm being an idiot.

>>40406264
are they permanent or can they be reduced with alot of good sleep and remedies?

How to fix rounded shoulders and forward head posture?

>>40406356
Pull your head and shoulders back.

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Which do i pick?

I do 5 days per week lifting at 1/2/3/4 levels (most above some below) in PPLUL (2 hr 2 hr 1.5 hr 3 hr 1.5 hr respectively with avg. 2 min 30 sec rest between sets) then 6 days per week of boxing bag work (15 min constant striking/movement) and 6days of 2 mile fast* running (im fataf, so either 6:30 milesor 3:00-3;30 half miles)

Is there any reality to the idea of building dense muscle vs inflated muscle? I only ask because I feel like high rep hypertrophy work makes muscles that aren't as dense and will "deflate" quicker

>>40406471
yeah about that, i was wondering if there are any accessory lifts that can help me fix my posture.

>>40406621
Think anatomically- what muscles pull shoulders and head back?

Rear delts are the easiest answer for shoulders, upper back a distant second-facepulls and rear delt flyes

Head is harder, but upper traps (aka the muscle used in shrugs) come to mind--shrugs/deads

also just keep ur head/shoulders back while walking--eventually it becomes habit

>>40396865
Replace OHP with Klokov press

I currently work out 7 times a week- 2 3-day splits with one day between for cardio. If I start a cut, will I have to lift less, and how much less?

>>40400748
Your trap on that side is smaller, making your delt pop more.

>>40406584
Anyone???

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How well can you cut and how much weight can you lose without cardio and just lifting and a decent diet?

>>40406813
A lot

>>40406813
Weight*

Anyone ever try the AR7 program? Curious about results from real people.

Will taking vitamins off and on again hurt my health?

So I want to incorporate farmer's walks into my routine, but I can't do them at the gym. Ideally I'd do them at the end of a workout.

Would it be ok to do them at home either after the 15-20min drive home or at night (8/9pm) if I workout at ~10am? (what about in the morning, say, 6am?)

Thanks

Will I still lose weight if I've gone over the grams of fat I should eat a day but I still have a calorie deficit?

>>40397002
I use Ever Forward and they're good
>>40396865
>bigger shoulders
shoulder accessories to failure like machine shoulder press 3xf, using weight that you can get for 10-15 reps on the first set and 30 second rest in between
>>40397511
>my thunder thighs
you're delusional
>>40406733
we don't know your energy levels, but generally if you're doing high volume you'll have to lower it accordingly

>>40407009
Yes

>>40406562
:(

>>40396281
What are the best HIIT routines?

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living in a college dorm right now and the only food I eat is from the school cafeteria. how am i supposed to judge calories and macros with random servings and stuff with food with no nutritional information?

>>40406992
bump

>>40406992
>but I can't do them at the gym
why not? just pick up some dumbbells and go to sit on a bench, look at it for a bit then pretend like you change your mind and want another bench, keep walking with the dumbbells in hand

>>40405685
>>40406298
Doing a final bump for this.

How do people set up HIIT routines? Do you just count the seconds in your head? Use an app? wat do?

>>40407604
Interested in this also.

I have DOMS all over my lower body from a legs/push day the before yesterday. Even my glutes/hamstrings hurt, even more than my quads, probs because I squat very deep ATG.

Can I deadlift today? Nothing else, just sets of deadlifts, probably attempt 3rm at some point.

>>40407908
do your entire workout you pussy.

>>40407908

Why would you be attempting a max deadlift set the day after doing heavy leg work?

>>40405682
go to a physical therapist

>>40406813
exercise is not obligatory for weight loss, however gaining muscle mass will increase your body's caloric needs which can help

>>40406919
only vitamin worth taking is D, if you don't get much sun, all the others you'll get from a decent diet

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what do you guys think of this routine?

Is there anything wrong with doing a full body routine three times a week?Im currently doing:

3x5 bench
3x5 squat
1x5 deadlift
3x5 overhead press
3x5 hammer chinups

Stuck at a shit gym for bit (financially fucked atm, tagging along with a black card planet fitness friend). Are smith machine(non-angled) squats worth doing at all or will it just fuck with me in the long run?

>>40408685
you'll find it hard to do both bench and overhead press in the same workout, but give it a go

I can't gain strength at the gym and I don't know why. I'm gaining half a pound each week, following a good program, eating enough protein but my lifts are shit. Could it be low test?

My lifts are:
OHP - 40KG
BP - 55KG
SQUAT - 65KG
DEADLIFT - 80KG

>>40408837

It could be, but odds are it's not.

Height/weight/program? How long have you been lifting and whats your progression plan?

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I got a knot under by shin where my uhhhh neck and shoulder connect I guess is the best way to put it. I think it could be from sitting at my PC all day in a retarded angle where I rest my legs on my futon and tilt my neck to the left where my monitor is. Does anyone have experience with knots and what to do? For a couple hours I was extremely nervous thinking it could be cancer or some shit but then I remembered how I like to sit with that retarded posture. Pleas respond, I'm still kinda spooked out. The knot hurts to touch.

>>40408852
>under by shin
under my skin

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>>40408842
Lifting seriously since last may, 5f8-9, 65kg, and doing the program in the pic, although I can't increase the weight every week

>>40408865

I suspect you may need to try a slower program. It's hard to PR consistently with that kind of setup.

Coupled with not continuing to be 5'9 65kg.

I've been to the gym for the past four days, 40mins cardio and lifting each day. I woke up this morning feeling a bit achy, no big deal but i'm wondering if I should take today as a rest day or power through? Is 5 times a week too much or just enough? I feel I'm becoming a bit obsessed, like I don't want to miss even one day in case I lose all my progress. I feel drained today though.

I won't be able to workout on the weekend other than core exercises, lifts and squats. Might be able to fit in a run.

>>40408881
How much weight should I be aiming to gain a week. I'm a little skinny fat, and wouldn't like to put on too much fat?

>>40408893

Half pound is probably about right. Pull it back if you're starting to get too fat for your liking.

>>40408900
Okay thanks for the help

>long duration cut
>2pl8 squat at 6'2

once I get to that point, everything gets fuckhard. Should I just stay there and work until I cut the last 10lbs or so before I begin a bulk for aesthetic?

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I've been doing hyper trophy brosplit for months.
I'm trying to lose lots of fat% while getting muscle definition.

I do about 20 minutes cardio 15 minutes of which are stairs everyday.

Trying to workout 5 days a week,
Eating about 2,000

Is this the best way to go about losing weight and turning into a ottermode twink.

Tues - Chest

>4 x 15-8 incline DB Bench
>4 x 10 Pushups
>4 x 15-8 incline Bear hugs

>4 x 15-8 Db Bench
>4 x 15- 8 inner db bench
>4 x 15 - 8 Bear Hugs

Wed - Legs

> 4 x 10 Squat
> 4 x 10 incline press
> 4 x 25 - 50 incline calf ext
> 4 x 10 incline 1 legged press

Thursday- Back

>4x 15-8Lat PullDown
>4x 15-8 Row
>4x 15-8 Pull Up
>4x 10 DeadLift
>4x 15-8 Bent over Barbell pull

Friday - Arms

>4x 12-6 Db Curl
>4x 15-8 Kickstand - DB Tricep Ext
>4x 15-8 Rope tricep ext
>4x 15-8 Barbell curl

Sat - Shoulders
>4x 15-8 DB OHP
>4x 15-8 DB Flies
>4x 15-8 DB FWD Flies
>4x 15-8 DB FWD OHP

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>>40409035
Side Profile

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> With family
> Eat pizza and chocolate for first time in months
> Feel physically sick afterwards

What the fuck holy shit is this normal when eating shit foods after a long time?

>>40409124
pretty much bro

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>>40409133

Honestly can't understand how was able to consume that shit back when I was a mega fatty.

>>40396281
I need to do some more lower back training.
Thing is, my gym only has old people machines and free weights.
No reverse hyper, not even a normal back extension bench (or whatever you call it).

Basically all I can properly do are good mornings.
I tried to improves back extensions on other machines/benches but it doesn't really work very well.

Are there some other lower back exercises? And is there some way to load one side more than the other, my erectors seem much bigger on one side...

>>40409035
You're a moron. Just eat less faggot, it's fucking easy as sin.

Also, stop with the brosplit if you're a beginner. Do SS or SL 5*5 for a year to gain a strength base, then move into a proper aesthetics program.

Anyone has the thread where some anon tried to squat his bodyweight in flip flop on his first day and post from the snap city hospital ?

>>40409221
Alright, but i really wanna get in 5 days a week so i can get some weight loss in before summer. Can I do cardio/ab days between these workouts or do I need to follow these to the dime.

>>40408637
Reminds me of Dr Casey butts' (what a name) beginner routine. Lots of x10s, doing the same workout three times a week (his changes slightly every few weeks though), yeah they're similar.

>>40405996
Didn't hit depth in the first one

>>40409124

No it's not normal

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Anyone know that one lifting song that goes "beast mode, beast mode, beast mode"? I cant find it for the life of me

>>40409035
>>40409293
holy shit you're retarded, just leave

>>40409367
nvm its just the intro for chris jones videos

I just picked up a linear progression PPL routine, and its says to add 5 lbs (2.5 kg) per session to bench press, but the lowest weight my gym has is 5 lbs, so i'm thinking about just skipping progressing by 5 lbs every session and just progressing 10 lbs every 2 sessions, will this work?

I am so tilted. Month ago I did easy 5x100kg deadlift (6 months lifting), today I didn't manage to make 92.5x2. I eat same calories (yesterday I was at 500 calories surplus to be sure I make it) and still failed. Fuck this 1/2/3/4 I want to focus on look only from now on

hey /fit/ having a problem with upping my squats - been lifting properly for just about 2 months now and seeing reasonable progress with all of my other lifts (doing 5x5 basically SS) but my squat is pretty much stuck around 70kgs - any advice? Was thinking about upping rep ranges at a lower weight but idk

i know this is mental masturbation but would taking 500 calories from my rest day and adding 250 to 2 workout days be any beneficial or atleast results in no changes? I feel more hungry when working out than in my rest days

>>40409741
might help you recover better depending specifically on what you eat on your workout days i.e. higher carbs-to-protein, but decent carbs obviously not just shit

Discomfort in knees the day after I deadlifted in lifting shoes. They only have like half an inch raise in them. Why is this happening?

How do I stop using pre workout as a crutch? I want to use it all before it goes out of date next April since I bought a new tub last month.
Should I use it for PR attempts or on days where I need the energy?

Going to a friends birthday over the weekend and staying for a couple of days. How do I get my protein without lugging it with me?

Is sucralose supposed to give a bitter, almost salty aftertaste? My tub of pre has it in it and its making it hard to drink...

I'm 6'4'' 230 lbs and on a 1200 calorie keto diet and have lost 35 lbs since the new year.

Am I freak of nature or can I recommend this diet to other people?

My bench is going nowhere on PHUL, can't get past 2pl8. Should I add some bench volume on hypertrophy day? I do incline bench right now on that day but I care about my flat bench much more.

>>40407308
anyone?

Anyone know why my jaw looks bigger when I turn my head to the side? Is it just neck fat that gets folded away or something?

I finally figured out why bread is so bad for you.

Jeez, y'all wanna say soda is empty calories, but then just write bread off like "Yeah it's okay here and there"

NO. never eat bread, that shit is worthless, man.

So I started SL5x5 this week and it says to lower my current weights at 50% but my bench press is too easy. Should I increase a bit or just focus on form? For what I've seen it'd take me at least months to reach my current weight.

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I just want to be aestethic pls help

>>40410412
Hypertrophy training + clean bulk + cutting afterwards until visible abs

Is 2x10 of 80% of my working weight a good hypertrophy session? I just couldn't manage a third set of front squats or OHP.

>>40404043
what is this % basing its units on?
calories?
grams?
shit tier chart

>>40410444
no. try lowering the weights and do 3x10, faggot

>>40405982
as far as I'm concerned increasing speed is impossible

agility is also coordination and technique.
ladder drills are amazing. do boxing and tkd footwork, agility bag, skip rope

>>40410436
I do PPLx2 and try to cut very lightly, bulking doesnt seem a good option

>>40410486
you need to bulk to gain lean mass

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>>40410518
Relaxed pic

Think I have enough for the time begin, besides it would be more aesthetic to cut until abs since it also betters yor face

>>40410530
sure, do whatever you want if you think that looks good

>>40396281
Will having a tan make me look leaner? Or is that bullshit?


Also, how to drink particularly nasty assed flavor protein shakes? I brought some because it was cheap, but the flavour is some sort of peaunut butter stuff that makes me want to vomit.

>>40410097
what diet are you recommending? 1200 kcal?

everyone already knows eating little will make you lose fat. keto is 100% broscience

>>40410311

Whole grain bread is actually not that bad for you. Problem is bread in general is it's loaded with calories. I mainly eat it when bulking.

Oats are better though.

>>40410097

You're almost certainly losing muscle mass in addition to fat with that few calories. I'd recommend eating more, especially if you lift, to spare your muscle.

And keto is a meme. It works almost entirely because of the discipline it asks of you moreso than the lack of carbs in your diet.

>>40410103
Anyone? I'm super confused as to how to progress once linear progression no longer works

>>40410103
>>40410650

Not familiar with PHUL but if you're stalled it means you either 1) aren't eating enough, 2) don't have enough volume/intensity to incur growth

Assuming you're eating correctly, adding some volume training would likely help a lot.

>>40403350
Your feeling is correct, anon. Bouncing is bad.

>>40402756
Unfortunately, they're bullshit. It's possible they'd have some effect, but it's unlikely, and pretty untested. If you're asking this because you alread brought it, then fuck it, might as well try it out. You might be one of the few who report benefits. if you haven't brought it yet, spend your money on whey. Or save it.


>>40404024
His name is Ragnar Lothbrook, from the series "Vikings".

>>40404060
Don't go over 3 scoops anon. You'll leave humanity behind. We'll miss you :'(


But srrs. Don't go over 3 scoops a day. It fucks up your liver. Try to get it from whole foods. Worst case scenario, you chug some mulk instead. There's a warning on the label for a reason.

>>40405526
1 plate on each side of the bar for OHP
2 plates on each side of the bar for bench press
3 plates on each side of the bar for squats
4 plates on each side of the bar for deadlifts

It's a way of gauging progress. 1/2/3/4 is stronger than pretty much all normies, and marks you as actually knowing your shit.

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Last two semesters I have been doing cardio and calisthenics in the morning before class and lifting in the afternoon. This semester I have class 2 hours after my cardio and for some reason I can't keep my fucking eyes open. I'm falling asleep driving to school some days. This didn't happen last semester and its fucking my grades in that class. Any idea what's going on?

>>40410669
Steadily gaining weight so I know that's not it. Every other lift goes up as well. So would like 4x12 be good for volume?

>>40410813

3x8-12 is usually the go-to rep ranges for volume

>>40410825
Perfect thank you

My beginner "day after the day after tomorrow DOMS" mentioned in the sticky are in full effect. Will this affect my ability to lift? I want to add the recommended 10 lbs to what I could do Wednesday, but I don't want to injure myself.

My preworkout makes me feel sick (Pre Freak) and the bitter almost salty aftertaste is what I think makes me feel ill.
Should I try mixing it with say lemonade or just bin it or use it once a week?

If I eat the same amount, what is going to happen to my body when I finally start working out my quads hard?

Will I start losing bellyfat due to increase in quad size/demands?

>>40410802
are you eating a proper breakfast?

>>40410941
If you will be able to achieve correct form then you should go for an increase.

>>40411060
Why do you drink something that makes you sick? You can try mixing it up but coffee is also good.

>>40411092
If you'll be in caloric deficit then you will lose fat all around your body.

>>40410941

Training through DOMS actually helps you recover as long as your form doesn't suffer because of it.

>>40411092
Fat loss isn't targeted. You will lose fat on your entire body even if you only train one area. The difference is the areas you train will have better definition (and will appear defined sooner) due to having more muscle underneath the fat.

>>40411162
To add some more context; I've gotten a little fatter than I wanted to. I hit everything on my body hard except I barely hit quads due to issues.

If I keep my eating habits the same but I hit my quads really hard (while continuing hitting everything else), my gut will slim out a little bit would it not?

>>40411128
I drink it because its a waste of money otherwise...

>>40396601
Because calories in vs calories out is a meme

How do I make my penis thicker?

How often should I have a rest week? Once every 4 weeks of lifting?

What do you guys eat before you workout?

>>40411777
jelqing or 3 condoms at the ame time

>>40412255
once every 7-12 weeks, more often if you're in a hard programm

>>40412387
Coffee

>>40412519
That's it? No carbs or high protein food?

>>40412387

Banana and that first sip of the day. I also usually have a scoop of whey mixed with water.

I am doing candito's intermediate routine and just started week 3, on week 6 he advises to rest or test 1rm and I would like to test mines then.

Just wondering whats the best strategy to testing 1rm? Should I only test 1 lift each day, or would it be ok to do OHP and Squat on same day etc?

>>40396692
>It's uncontrollable
Like what, is somebody tying you down and forcefeeding you? practice some restraint jeez. Try flexible dieting. Whenever I noticed my craving started to get worse, I'd plan on eating a whole 3.5oz bar of chocolate the next day. That's like 500-600 calories and you should be able to make it fit your macros easily. Just make sure the rest of your calories come from really filling foods, like potatoes, veggies and lean meats, otherwise you won't have cravings but you'll be hungry as fuck.

>>40412579
some fat in it, but i strt my day really with little, go in my workout and after that i can eat a fucking lot.

But I like also prrotein before and through the workout or some solid meal.

Depends what i do.

But try some fasted workouts, it's interestng at least and won't kill you.

>>40412579
i only eat before lifting if i feel hungry, if I don't I will feel weak. a protein shake is enough.

>>40412624
Do it on one day. be rested and in good to okay form.

Tryto rest between the two and warm up but not exaust yourself.

>>40405685
You'll probably have better gains from just doing SS. I for one didn't respond well to volume when I was just starting. I wouldn't start including additional volume before you deload at least 3 times on a given lift.

If you think some muscle group gets neglected, include isolation exercises, as long as they don't fatigue you.

>>40405955
>increase deadlift by 375lbs in one year
I've never heard of something like that. Talent chads who set foot in a gym and deadlift 4pl8 for reps on their first day don't count.

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There was a guy who used to post about jaw development and other aesthetic things. Namefagged with the name of his blog/site that had pretty well researched articles about the importance of stocks made with bones and the importance of an old school diet and stuff on proper development.

Does this ring a bell to anyone? I know it's a long shot based on the sparse details but I'm hoping someone knows what I'm talking about.

>>40413598
anyone who follows that stuff is chasing the dragon

Skinny DYEL
Im just starting out, on days that I dont go to the gym do I continue eating the same amount of calories/macros for bulking?

>>40413687

Your diet macros/caloric intake is for every day. The vast majority of gains come from rest

>>40413651
Fair enough. I was just interested in the science behind it. Might be useful to have that knowhow when raising children of my own. I'm not trying to get jaw gains, become more aesthetic, or any of those pipe dreams at 25. I'm content with how I look but I am fascinated by the concept of lost/forgotten knowledge that can be use to optimize the development of the future generations.

>>40413711
ty

>>40413598
claiming power

>>40413726
>claiming power
Yep- that's the one. Thank you so much anon!

>>40413756
np

Fatty here
5'10" 215lb
At what point should I start bulking, weight wise, 160lb?

And at what point do I stop SS? Im about to reach 1 month and a half in the program, and have hit lmao1pl8 on bench and squats, but have not stalled.

>>40409149
This dude, holy shit, im a fatty, and ive been eating healthy for three months now, when I go out with friends and eat garbage, I get stomach pains for hours.

>>40413822
when you get skinny. Don't stop SS until you stop progressing after like a month

>>40413822

>When should I start bulking

Whenever you want. Don't follow some arbitrary body fat % amount. Cut until you feel you're satisfied, and then bulk from there.

>When should I stop SS?

When your gains slow enough to where strict linear progression just won't cut it anymore. This typically happens when you stall, deload 10-20%, and then stall again.

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How to start yoga?

>>40396912
In terms of strength, yes you have a decent base.

But that isn't a limiting factor to doing PPL. . . you could have started when your bench hit 185. There is no good reason to not do it if you want to.

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Started lifting a few weeks ago, and have been eating slightly above maintenance.

I am ultimately looking to achieve my same weight, ~135 lbs, but with muscle instead of flab.

Should I actually be cutting to 12% bf like that article in the sticky, following Scooby's calculator for build-muscle-cut-fat (basically maintenance), or clean bulking and cutting after a few months?

What's a good opening line on tinder?

>>40414384

Up to you, really. Probably better to bulk because starting on a cut when you're a DYEL fucking sucks as your lifts go nowhere.

What's the GOAT ppl routine?

If i cant squat due to problems with hip impingement can I substitute RDLs and leg extensions for squats to maintain muscle mass and progress on diddlies while I sort out my hips? >>40396281

>>40414384
I say bulk. You're not so fat that adding a little more will look worse.

>>40396281
my physique is perfect and I am happy about it. EXCEPT FOR MY GUT. im short and dont weigh much but my BF ratio is super low, yet I have this gut even with a visible 6 pack

how can I lose the gut without surgery?

How many reps for a warmup set on deadlift? Currently Im doing 3x8,5,3

Anyone eat the shit out of pickles while cutting. The jar says 0 calories so I believe that means less than ten cals per pickle. Besides the high sodium what's the downfall here. I could get low sodium ones? Or the spicy ones?

>>40396281
How to stop binge eating?

Just started lifting in a gym, but I'm too weak to OHP the bar. What should I do instead?

>>40415234
dumbbells

how much muscle, in average, can a natty put on monthly?(disregarding beginners since noob gains)

>>40415300

Should I shoulder press them from a seated position?

>>40415359
I prefer standing (more core activation) but either way will help. Just do what you would with the bb, only with dbs. Then build up to 45lb with those, and voila, switch to bb

I live with my mom in a gated community with an HOA to make the third reich blush. We can get fined and evicted (despite owning our home) if we're found with a grill.

How can I cook meats and such in a healthy manner without a grill?

>>40410279
bump for this question, please

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Is it fat or do I need surgery.

>>40410279
your neck fat/skin is stretched taughter so essentially, yeah, it shows less. Imagine a piece of fabric that hanging straight. Twist it up and it looks smaller.

>>40415425
on the open flame of your stove. Weenie roast style

>>40415468
so if i drop drastically in bodyfat my jaw will basically look like when i turn my head at all time?

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>>40415476
>>40415425

>>40415488
>>40415476
I have a glass electric range unfortunately

>>40415478
It'll look much more like that, yeah

>>40415448
you need to bulk is what you need

>>40415448

Its subcutaneous fat. You are skinnyfat now.
There is no such thing as "loose skin"- thats just something people who diet and didnt lift tell themselves to feel better.

>>40415423

Thanks. Should i work with dumbells until I can lift the same amount as an EZ bar or should I do dumbells -> barbell?

>>40415502
I would rather hear that it's loose skin and hopefully fixable with work rather than just be told 'get surgery,' so thank you, I think.

>>40415500
I'm okay with the general outline of my body, it's just my stomach I'm incredibly unhappy with.

>>40407308
The school might have nutrition info on their website somewhere

>>40415517
I dont have any medical backgrounf or anything similar but I dont think you'll achieve what you're thinking without surgery
go see a specialist but filling out with muscle won't hurt, it'll just take a long time and the results might not be the expected ones

>>40415507
Not sure, I've never used an EZ bar. I'd just go db to bb. Controlling the dbs really works your stabilizer muscles nicely. Once you can do about 25 on each side, you should be able to go right to bb and work up from there. OHP is tough for everyone. You'll get there anon

>>40415577
I do ab stuff every day and arm stuff every other day. Is it really not going to matter unless I get surgery? Should I be doing cardio or cutting? I want to retain my current silhouette but would prefer to not look monstrous without a shirt.

>quarter cup of oatmeal, cup of yogurt, and two apples is 425 calories
what the FUCK

How the fuck do I increase my bench? I keep stalling around 135 lbs, am I not doing it right? I've had shoulder issues in the past so that certainly doesn't help

I'm doing SS and I was wondering if I could go on mondays, wednesdays, and thursdays instead of mwf.

so like AxBAxxx. Would that work or will that fuck my progression up too bad? It just works better with my current work schedule.

>>40396912
>Overhead Press: 155

weak

>>40415718

EAT, NIGGA, EAT

>>40415841

The whole point of SS is it's programmed to have you lift hard and then rest for 48 hours (or 72 hours on weekends). Stacking two of the sessions next to each-other will fuck with your progression.

It would be better to find a different time to do it. Do know you don't HAVE to do MWF. You could do Sun Tue Thu or Tue Thu Sat at whatever times if it would work better.

>>40415921
But I want to stay 150 lbs for muh track and field

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/fit/, I'm convinced that my shoulder is just chronically fucked and there's nothing I can do. I used to be exceptionally strong for my age a year or so ago but I've gotten injured and it's never been the same.

>OHPing 185lbs for reps
>sudden pop in infraspinatus/teres major area on my upper back/shoulder blade area
>hurt like a motherfucker
>couldn't do anything, not even deadlifts

A year later, I can do most movements, but I can't even squat anymore because of this and I used to be able to squat 405lbs. Before anyone comments: YES, I have done mobility work and plenty of it. YES, I have checked my form and I've been lifting for years, I know what the proper form is. YES, I have given it rest, ibuprofen and even physical therapy. And YES, I have tried different grips and different squat variations, and none of it works.

I'm starting to wonder if it's even worth lifting anymore. Because my program, unlike doing a regular full body workout with compounds movements. It's going to be this jumbled mess of things I can only do that won't hurt. Would this be plausible?

Deadlifts 5x5
Dumbbell Bench Press 4x8
Leg Press 4x8
Pull Ups (Weighted when necessary) 5x5
*insert accessories here for arms and weak points etc

I just don't know what to do anymore, fit. Help me, please.

>>40416053

What matters more to you? Staying lean for track or getting your bench up?

Asking muscle to grow without eating enough is like asking a car to drive on fumes. You might get a mile or two, but you'll get stuck pretty damn fast.

>>40415156
forkputdowns x f

>>40416064
I think you actually have to go under the knife for that kind of shit anon, bro of mine had to when he fucked up his shoulder doing pull-ups

>>40416064

Sounds like your only option may be surgery. have you talked to a specialist?

>>40416116
Fantastic. How's your friend's shoulder now?

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Thinking of doing the routine pic related, but 5x5 for main lifts.

Progress 5/10lbs weekly.

Arms/shoulders day added on Saturday

Is it good for beginner/intermediate?

>>40416119
I have not talked to a specialist in shoulders, no. But I don't want them to just send me to physical therapy because it did not work.

>>40415680

Thanks man, going to do that on my next workout with OHP. Currently doing a PPL with PPLxUpper bodyLx at the moment to ease myself into it, so I will try what you suggested

>>40406205

You could try an OTC diuretic to flush your system.

>>40416121
better by the day according to him, started with 0 hope because he lost lots of muscle and strength with rehab, months later he's catching up fast, fighting with some muscle imbalances but shoulder pain gone

just go to the doctor anon

>>40416174
i've been to the doctor, they prescribed me physical therapy and it was expensive as fuck for something stupid that did not help me.

>>40416273
go to a real doctor, the retarded fuck probably diagnosed you with a muscle strain or some minor ligament tear, when you may actually have it terribly fucked up

you need a MRI tier diagnosis, where they actually go and try to FIND the thing causing your problem, not just assuming

>>40416329
I feel like that would be better. I've never actually gotten an MRI, but this problem has persisted for over a year and never really healed. It got easier to deal with but it still is a problem. I'm going to see if I can get an MRI, and if I can hopefully something can be done then.

>>40416383
good luck man, don't stale that shit anymore

>>40416383

Nigga, if I had acute shoulder pain for more than a month, I'd get an MRI, much less a fucking year.

>>40416433
Yeah, I probably should have done that.

Is it possible being fit with only dumbbels at home?

are any of you actively irritated almost all the time?
I feel angry and the only thing that calms me down seems to be lifting.

>>40416612
if your dumbbells are heavy enough, yes

> lunges
> floor press
> rows
> db ohp
> sldl
> shoulder/arms isolations

there you go, a good routine...

can you cut and gain muscle at the same time? Even if you're a noob?

>>40416612
yes.

Maybe a pull-up bar and the dumbeels got to be good heavy.

Clean and Press
Farmer Walk
Pull ups
Push ups
Lunges/Split squat
Sprints

What's the wait time to see if a herniated disc improves? No nerve involvement or weakness in limbs anymore.

Had a shooting shock sensation for a week or two. Stretching and working it as well as my core has minority improved it. But that was a recent change.

>>40416676
yes, so do I, that's why I lift
there's a time I didn't lift nor played sports, and I was a pain in the ass pessimist rofl

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In a 1.5 mile run that is timed for 12 minutes is it better to have steady pace throughout or start slow and sprint later?

>>40416772

1.5 mile is short enough to where you should be able to hold a relatively fast steady pace. 12 minutes is fucking easy.

>>40416122
pls respond

>>40416715
I still feel like a pain in the ass pessimist though, I just manage to keep my mood at bay temporarily by lifting, might be a good thing to make sure I keep lifting though, I feel like punching a wall every time I miss a work out.

>>40416809

If you're DYEL enough to qualify yourself as beginner, you should do a beginner routine like SS (or SL if you want the volume)

>>40416837
not really interested in none that strength only programs...
my lifts are .9/1.5/?/2.5 pl8

a couple months since I've last squatted, but it was 1.5 pl or so, as well

Hip pain in one joint but not the other when doing lat pulldowns?

>>40416923
try not using that thing that holds your legs when doing pulldowns; rather, rely on your core for stability. the pain will probably go away

btw, that's probably some nerve twitching..

What is the most reliable TDEE calculator? I just need someone to tell me how much to eat.

>>40416945
Sounds good, thanks brother

>>40416951

Scooby's is pretty accurate in my experience.

Is it really annoying / poor taste to drop the weights when doing heavy cleans / snatches? I don't know what else to do - I use bumper plates and everything, but it's still loud

>>40417087

If you're using bumper plates, it should be fine. You're using them for what they were made for.

>>40417110
Thanks man - I had a old guy complain once, but nothing from management

>>40417139

Yeah, bumpers aren't made to be quiet. They're made so you can drop the weight without ruining the floor/bar. If the management doesn't complain, you're fine.

>>40396281
My upper abs are prominent, but how can I bring out my lower abs?

>>40417291
> hanging leg raises
> ab wheel

>>40417311
Anything you can do with only dumbbells?

5x5 squatting 190lb and 1x5 deadlifting 190lb for 5x5SL.

Should I just bump up my deadlifts a good 20lb since I can easily 5x5 190lb squats?

>>40416383
Go to a sports medicine clinic not your daily doc. Most of times this is a doctor not a specialist so you won't need a referral if your insurance required it. I have fucked shoulder. I struggle with all my lifts but am to poor to have ortho surgery and miss work for 6 months

>>40417386
> hanging leg raises

Are inverted rows a good staring point for someone who can barely do two pull ups? Any cons over negatives?

>>40417510
inverted rows are not nearly as good as negatives pull-ups

when I started I couldn't do a single pull-ups; I did pull-downs until I could do ~5 in a row

pull-downs are more rewarding bc you get to increase weight every other training session

btw, pull-downs have a huge carryover... after a couple months, I decided to do some no-rest pendlay rows, and I could do over 1plate 3x5 from the start... for someone who had always been a skinny weak boy, that surely felt good

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Hey guys, I've been lifting for about 6 months. Do you think the pic attached is too little or too much. I have 2 chest days a week. 3x8 chest stuff and 3x12 tricep stuff.

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>>40418020
Yo what app is this?

File: NM-2825-L201-Flaxseed-Oil-USP_380x468.png (170KB, 380x468px) Image search: [Google]

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What's the redpill on flaxseed oil?