QTDDTOT

>>40443642
What a fucking stupid question. You shouldn't even be posting.

>>40443642
Short Answer: Yes.

Long Answer: Yes, but it will be a pain in the ass. Cardio is one of the best ways to burn calories, so you'll have to bulk then cut. (Which isn't bad, by any means, it just means that you have to monitor yourself and your diet.) It also means you'll have to ensure you're doing good leg work otherwise, so you don't become THAT guy with chicken legs.

Otherwise, it's pretty reasonable. Dieting is by far the most important part for the 'beach' body look. If you want my advice, bulk until late March, early April. Then cut until later May, and maintain from there. At that point, around June, you should be good.

Provided you aren't grossly over-weight. If you are, I would recommend just working out and cutting now. You probably won't make it in time for summer, but you'll look a shit ton better if you have the proper diet with it,

I had a scoop of whey straight after my workout today, but only managed to eat a full meal 1 hour and 30 minutes after. Is this ok, or should I aim to avoid waiting so long in future?

h

>>40443642

S T I C K Y
T
I
C
K
Y

IIFYM. Is this a meme?

why does this vikings posting faggot keep making a new QTDDTOT thread, when there's a perfectly good one already 100+ posts deep?

I have a stnging pain in my ribs, right below my shoulderblade. Im guessing i overstretched or someshit. It hasnt kept me from doing anything physical, but its lingering and annoying. Anybody have some experience with it.

So far ive been using one of those hitachi wands to just grind against it, and that felt great but it didnt really solve the issue.

Is it worth spending 30 bux on a blender just to remove MUH CLUMPZ from my protein drink?

Plus hummus at home.

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>>40444083
goddamnit op

>>40444214
For macros, it works. But for micros and your nutrition in general, it sucks hard. So, yeah, it's a meme.

>>40443794
> Is this ok, or should I aim to avoid waiting so long in future?
After every workout you want to have some carbs + some protein. The "golden hour" for that meal is about 1h after the work out, tops. But a shake of whey + skim milk would be enough already (~32g proteins + 30g-50g of carbs).

>>40444315
Is it 1990 again?

Muh anabolic window

Can't I just fill a backpack with stones and squat with that or will it fuck up anything?

>>40444348
Probably fuck your backpack up

>>40444347
This is physiology basics, man. I agree that if you eat enough through out the day, everyday, the anabolic window probably won't make any difference. But he asked specifically about it...

Last night on my first set first rep of weighted chin-ups I felt a stabbing pain in my left biceps. I stopped briefly and continued doing unweighted chin-ups instead but the pain never left. Didn't seem like there was any significant loss of strength. It still hurts today.

wat happen?

How much does being strong af influence daily life?

>>40444624
Barely 1/2/?/4 here. Doing daily tasks got really easy kek. I can help much more my parents, when it comes to carrying groceries, picking things up, put something in place etc.

My dad says that I'm using too much weight and I could injure myself, given I'm worrying over ab injury and a hernia.
I bench 24kg dbs and row 42kg db row. I do 29kg ohp and front squats, with goblet squatting 25kg.
I weigh around 62kg, 5'7.
Could it be that I'm using too much weight? I aim for 3x8 then up the weight.

What are the best exercises for building core strength which I can do at home? Looking to add some additional core/abs work in the evenings.

Planning to start with SL. What to do, when one day i won't be able to lift more? Should I return back and again start adding weight, or stay on my max and lift my max? After what time should I switch to different program/method?

>>40443642
damn, batsinthebarbell looks like *THAT*?

>>40445175
I did a 60 second plank, and then side varient planks for 30 seconds each and my shit had DOMS for the first time in awhile on my core.

Also mixed in pull ups 2x5 with that.

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I just started incorporating cable tricep push downs into my routine, and I noticed that after a few sets, I develop a sharp pain in my left anterior deltoid. Anybody else experience this?

>>40443642
Ubbe for KANG.

wait so is 1/2/3/4

ohp 40kg
bench 80kg
squat 120kg
diddly 160kg?

will drinking protein shakes interfere with my natural protein production?

>>40446483
ohp 1pl = 60kg
bench 2pl = 100kg
squat 3pl = 140kg
deadlift 4pl = 180kg

>>40446483
no, it includes the bar

>>40446483
lmao1pl8 is 61.235 kg.

>>40446542
t. amerilard

>>40446553
>1pl8 is heavier in the US than in Europe
Really makes you think.

I lost one of my rehband knee sleeves. I only have one injured knee. Is it okay if I squat with one sleeve or will this promote an imbalance?

How do i get my teeth fixed when i cant afford the mamy thousands of dollars it will cost

>>40446652
Move to a country in which people don't give a shit.

>>40443893
made me think

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>>40443642
I'm doing pic related. I'm stuck at 120Kg Deadlift with 3 reps. I did 115 and 117.5 Kg with 3 reps.
What should I do to get better at deadlifting. Any accessoir lift I should add?
If I deload my deadlift I need ages to progress it. One time a week and adding 1.25kg everylift is slow as fuck.

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>this many replies

>>40446635
Being closer to the equator makes gravity a tiny amount less effective, so depending on the european country, yes, 1pl8 is heavier than in the US.

>>40446539
Why isn't rows ever mentioned in the 1/2/3/4 thing?

>>40446459
I think you mean Ivar!!!

When people say that being really strong makes moving around easier, can someone explain how? And how far does this go? Explain

>>40446835
because nobody cares about your stronglifts meme exercise

>>40446862
When you move around you use your muscles; if those muscles are stronger, moving around is easier.

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can i take 4 scoops of protein (100g) in one shake and absorb all that or will some of it be wasted?

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>>40446900
Rows are a meme....?
I beg you to explain. I want to hear this

>>40447139
you can only absorb 25g protein in one sitting brah

Are those two equivalent?

1. Get 1400 kcal and 100g of protein one day, 2600kcal and 100g of protein the second day
2. Get 2000kcal and 100g protein on both days

>>40447187
[citation needed]

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>>40447139
>someone said 4 scoops?

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Been cutting for the past 3 months but lately when I do things like rows, squats and deadlifts, after my set I get really lightheaded and my vision slightly fades for 1 - 3 seconds, maybe a bit longer.
What is happening and how can I prevent it?

>>40447378
Low blood sugar
Eat a banana or piece of fruit before you workout.
The last thing you want to do is black out while lifting.

Any of you guys mix a scoop of protein powder into some non-fat yogurt after a workout instead of drinking a shake? I've found that I really look forward to it, instead of forcing myself to guzzle a protein shake.

>>40447497
You mix it by hand or using blender?

>>40447600
By hand. I use about a cup of yogurt, so it's not too dry to blend well.

>>40443642
Alright /fit/ how the f do I get bigger calves. I've been lifting seriously for about 2 months and the hardest part has been my calves. I squat 1.5 pl8s and I'm a manlet so my my quads are fine, but how the fuck do I get bigger calves? My gym is small so I have been doing calf raises in the smith machine.

How much should I be able to deathlift after 6 months lifting?

my friend got me addicted to eating frosted flakes right from the box (no milk). is this decent for building muscle in terms of overall diet?

>>40447715
If you're not a fatass and follow a good program - close to 2x your bodyweight.

>>40446433
I like how Peter wakes up, and all of a sudden he's tan lol.

how does a 5'11" male who can lift 1/2/3/4 plates look like?

>>40448022
Like a roidhead

>>40443642
so I don't eat meat very often but love to get fish daily but due to mercury levels I want to tone it down, sometimes I even spend a week having my lunch and dinner fish.

what can I substitute fish and meat with and still use veggies, rice, quinoa and all that shit as side dish? I see a s hit load of vegan cucks here so help a fellow /fit/izen out

I just tried diamond pushups for the first time, 3 sets of something like 5-6 reps and I already feel blisters forming on my wrists, is that normal? (I'm doing them on a carpet)

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Wanted to buy some BCAA caps.

Is this better? It has Amino acids and a lot of other vitamins and shit in it.

It's $50 AUD delivered. Only taking fish oil atm

I'm not looking to get Zyzz just be reasonably healthy, not much cash to spend on multiple products.

I love cooking, yet dieting(especially now in a cut) doesn't really let me try out a lot of other shit, maybe once I achieve my natty limit but thats years were talking maybe, or I'll just get tired after I have a decent body(i fucking look like ryan reynolds except with 13%bf so maybe It's sooner than I thought)

anyways, how do you guys learn a shit load of tasty recipes and what not without worrying about your diet?

When should linear progression slow down? Been lifting for 3 months; I'm 6'3" 80ish kg and repping
72.5kg bench
110kg squat (some days I fail)
110kg dead
But increases in weight are slowing own. Have I got problems in training or is this just me hitting an average level?

>>40448331
hmm... your deadlift should be higher. Hard to know whether you have problems with your training without knowing your training. You are tall so you will end LP on lower weights than a shorter person. 80 at your height is pretty light so i'd suggest a deload and more food.

how much are you increasing weights by?

>>40448204
sorry but that will turn you into zyzz.. id avoid

>>40448397
Was attempting 2.5kg a session but failed the bench, and squat I felt like I was gonna kill myself if I pushed it.
With deadlifts, I don't have a spotter, but I've been told I need to "explode" up. If I do, I'm worried my back will bend and I'll hit Snap City though. Is it worth exploding? Or do you lift in a controlled way?

>>40448454
explode? what, we aren't doing power cleans.

the only thing you do is when the bar reaches knee level you push your glutes and hips forward

Anyone tried alphadestiny hybrid program? My upper body isnt progressing properly on candito linear but my lower body lifts are shit

>>40448581
Brilliant - I'll try it today and see if my numbers increase.

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This is like the 4th or 5th time I've started getting into lifting. Never made it out of dyel. I can deadlift with unparalleled grace and precision, but my squat is absolute dogshit. Every time I start lifting, I fuck up my back on squat, stop lifting to heal, get discouraged, and quit. I haven't been lifting 3 weeks and this shit happened again, I've never even gotten 1pl8 squat like jesus christ I'm such a retard.

Anyway, I came to ask if I should stop lifting outright, or just stop squatting until my back feels better. I'm also curious what the fuck is wrong with me and if I'll ever make it.

>>40444284
Yes. Not only for the reasons you listed, but on top blending whatever nuts and seeds and veggies you might need for shakes or cooking is convenient as feck and easier on the digestion in case of the seeds.

Cleaning does suck but with most models you can run them with just water and remove most gunk.

>>40446522
kys in the most heinous way imaginable

>>40447698
rape them with volume. if need be at the end of every workout. they pack a punch in that regard, trust me.

Is this a solid strength/mass gaining routine?

http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

>>40448218
>fucking look like ryan reynolds except with 13%bf

[X] Doubt

>>40448204
Get a multivitamin from Walgreens or CVS. If you train fasted then I've heard anecdotally that BCAAs can help with DOMS. Get a powder if you get anything, cheaper than capsules

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If I'm eating at a deficit, should i lift lighter but at a higher volume? Like do 8 reps of a lighter weight as opposed to 5 of a heavier weight?

>>40449286
no, do the opposite. more reps requires more fuel of the sort that isnt in abundance at a deficit. heavy lifting low reps will maintain muscle at less of a cost of glycogen which will be less abundant at a deficit.

In the last 10 days I've lost 5kg since eating clean and taking a fat metaboliser . I haven't lost strength by any means but is this weight loss healthy ? I started at 89.1kg (190 pounds roughly) .

How does the hamstring work in the squat? I know it's an integral part of the lift, but wouldn't it only contract on the way down? pls no bully

>>40449506
yeah but i feel i have better control of the reps if the weight is more manageable

>>40449513
mostly water weight imo

I got snuck in a house party last night.

Got sucker punched and knocked out.

What do? I don't even know the dudes name.

>>40449590
what does better control mean? better form?

>>40449546
oh i answered my own question by just reading SS lol. the hamstring is stretched out as you descend in the squat position so when you're at the base of your squat, it wants to contract much like a rubber band that has been stretched out. this contraction is supposed to create the 'bounce' at the bottom of the squat that helps you out of the hole.

>>40449624
yeah like the reps are smoother and better ROM. also feel more of a pump out of it.

like i push 5 clean reps of 1pl8 OHP, but it's still a struggle to maintain the form. I tried doing 8 reps of 115lbs and while it was tough,, i didn't struggle to maintain a good form.

>>40448118
Suck it up and eat chicken. Or get gyno from soy

>>40448746
Hear hear, I'm too a squat failure and king of dyels, can diddly 100kg but don't dare venture further than 1pl squats yet. I guess the problem is the core, seem to hit all the checkmarks on form but the body trembles under the bar. I guess you just have to keep pushing higher volume with less weight until your body can handle it

>>40449660
I'd still opt for 5 reps on a cut.

>>40449806
I understand that. Thanks for the tip bro.
We're all going to make it.

>>40448746
>>40449806

If your form is good but your body just cannot handle the weight, then you're either lifting too heavy or your core is just absolute shit.

Since y'all are struggling with getting to even a 1pl8 squat, it's more likely your core. I have similar issues thanks to having been sedentary my entire life, except I cap out more at around 185. I've been doing more volume on squats and eating like a motherfucker and it's slowly allowing me to push the numbers up.

Just gotta take it slow and steady, guys. We're all gonna make it.

>>40446900
>>40447170
>when you realize deadlifts and squats are the true memes

>>40449806
>>40449897
or you could just add core exercises to your routine

>>40444315
>skim milk
INFERIOR
Drink WHOLE milk for WHOLE gains bruh

>>40449928

I meant to mention this but forgot to.

Yes, I added more core to my routine, which has also helped.

>>40444624
It makes my job way easier and now I don't even get tired from working 10 hour shifts of labor work

I lift 60lb steel drums all night and its so much easier now that I've been weight lifting for 3 months

>>40448746
i started lifting in my 2nd year of university and never got past 1 pl8 squat after 2 years of constant resetting and quitting. Since last november though I went from 115 on squat to 175. Shit just clicked eventually, I figured out what my issues were and developed the mental stamina to deal w/ them.

My progress isn't that great since I still haven't sorted all of my issues but it feels really good knowing that pretty much everytime I get under the bar I'm literally the strongest I've ever been in my life.

Just keep in mind that 0 progress is so much better than negative progress. If you quit, you'll have to do a ton of work just to get back to where you are now. If you don't quit, the work you would've done to make up for quitting can just go straight on top of the gains you already have.

The thing that helped me most was looking at my fitnotes log and figuring out what was going on in my life every time I quit. For example, my biggest trigger was agoraphobia, I always quit on new years and the first day of school cus the gym would get flooded w/ new people, so I made a point of going to the gym when it was crowded to get over that fear. If you feel helpless, it's b/c you haven't even identified what's holding you back, in which case, you can start improving yourself immediately by just trying to figure that out. gud luck champ i believe in u pls no quit <3 :*

what's that website where you put in your setxrepxweight and height/weight and it tells you how progressed you are in the lift

>>40446835
row weight ~ bench weight

>>40450119
Thanks bro, respect. I'll be up there with you soon.

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>>40443642
i cant figure out why my body looks small and weird.

what is out of proportion?

Quit lifting a while back due to getting bored of the same stuff every single time, ran Greyskull for about 5 months. I want to get back into it but i don't want to go back to standard 3x5 training with accessories, what routines out there are good for bodybuilding and maybe a little bit of strength?

Need new running shoes any reccomendations? Im nearing the end of couch to 5k and im getting knee fatigue, I plan on getting on 5k-10k.
20,180, 5'7 $70 is my limit, but dont want to get suckered into buying Nikes just because

Can i EC stack if I have a strenuous job? I read it's not good to stack during high intensity activity but I'm not sure what qualifies as high intensity

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Anyone had success with Reg Parks or is it too much volume? Also and recommended changes for it or is it pretty fine already?

>>40451963
delts

>>40447187
Don't anybody listen to this jackass

i drank half a gallon of whole milk today and now it feels like there's a pile of rocks in my gut

am i supposed to feel like a bloated bag of garbage drinking this much milk? should i stop? i don't know how else to get in the extra calories i need

>>40451963
delts+forearms

How does /fit/ deal with crowded gyms? All the racks at my gym are always full and no one wants to work in with me because I'm a weak manlet that just started lifting

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Hey guys,
My gf is exercising with me. I've trained her in a few lifts, but we are mainly focusing on her legs and butt. I try to have her do lunges, and when she cheats with bad form, she has a bit of trouble with them. But when she does body weight lunges with the correct form, she wobbles like a retard and can't do them, almost collapsing on every rep.

I don't know how a persons lower body can be that weak. She's chubby, but she's trying "hard". What exercises can she do to build up to body weight lunges, if any?

I understand the problem: she's a woman, I just want to know how I can help address that problem.

>>40452693
Balance board for 5 mins x5 sets until the dumbass learns to balance correctly

>>40452876
Kek

went to the gym for the first time today, I felt sick afterwards and threw up on the way home, had to pull over to the side of the road. is this normal, like my body just has to get used to physical exertion instead of sitting in a computer chair for years? or did I fuck up in some way. since it was my first time and I didn't want to make an excuse to not go I didn't have a workout shake prepared or anything, I just went after waking up. So maybe it was that I was on an empty stomach?

I don't think I did too much weight-wise, I was following the simple workout plan in the sticky and was just squatting and benching the bar. I'm fine with soreness and pain, but throwing up and being sick would be pretty shitty after each workout.

can only go to a gym about four times a week. should i still do PPL or should I go to another routine?

What the fuck do people on keto diets eat when their stomachs are upset?

I'm getting over the flu and haven't eaten anything in like 2 days because everything keto friendly makes me vomit.

>>40453070
How much do you weigh and when's the last time you physically exerted yourself?

This is not normal, but if you're so out of shape that this was an extremely strenuous undertaking, then yes, it could simply be an adjustment and I doubt it will happen again.

Also, congrats on taking the first step bro! Puking aside, how do you feel?

>>40444348
Probably fuck up your bag. A 20kg bag of cement looks like it costs around $10 at the hardware store. Maybe that's an idea? Slowly stack 'em on your back and squat those?

>>40444965
Is your form OK? And also, what does your Dad look like? Fatasses often have no idea what's heavy.

>>40447187
I can't tell if you're memeing, or if /fit/ really has fallen so low.

>>40447214
Assuming you're getting 100g of protein a day, yeah. THey're both working out to an average of 100g of protonz and 2000kcal.

>>40453275
I weigh 172 at 6'5", with very little muscle so I'm basically just skelly/skinnyfat.

>when's the last time you physically exerted yourself

4 years ago in high school fitness class, since then I've been a chair-bound NEET. I feel alright, a bit light-headed, excited to go again but also worried about puking again. I really hate the feeling of being nauseous.

>>40443642
Pretty sure my core is holding my back. Plus is looks like shit.

I'm doing a PPLPPLx routine, and want to add in ab/core work. Bonus points if I don't need a cable machine.


What day should I add it in on, and what ab/core work should I do?

Right now I'm thinking:
>Bicycle manouver for 3x60s
>Plank for 3x60s
>Side plank for 2x60s on each side


Done as often as possible. But I have no idea how often I can do it.

>>40453425
I usually do ab/core on leg day.

>>40453070
never workout on an empty stomach, thats why you threw up.

I'm a 5'9" 130lb skelly with a fast metabolism who's thinking about trying out lifting. I'm not trying to get big, but I'd like to get up to about 145lb with low body fat. Would I be able to achieve this with a so-so diet while doing GOMAD? Or will the milk make me put on a lot fat instead of muscle?

>>40447698
You calves are used to high rep heavy weight lifting. They have to support your entire fat ass body all day, everyday.

So you have to blow them the fuck out with even higher rep/weight workouts.

Start at 1.25 of your body weight, including the weight from your body. So if you weigh 200 lbs you don't need to go into a smith press and put a 300 lbs bar on your shoulders to do calf raises; just use the weight you need. If you use a machine where you're not having to lift your body weight, then put enough weight on to get 1.25.

Work up the weight like you would any other exercise; sky's the limit.

For reps, you need to go big. I like to do sets of 20 reps.

This might be the most important part, but just normal calf raises won't cut it. For an aesthetic, all around good-looking calf, you need to do three different types of calf raises. The firs is the obvious traditional parallel calf raise. Then Angle your feet out at a 45 degree angle for a set, and then in at a 45 degree angle for a set. Doing all three will give you a complete calf workout.

This will burn like a motherfucker. Push through it. Don't be a pussy bitch. Your calves can take it.

Also, don't forget to hit your shins. Most people totally neglect them. Don't do that. No shins make you look like a beta cuck AKA chad.

As a pre-caution, a good calf workout will compromise your ability to walk normally. This is how you know it's working.

>>40448204
I got a sample with some protein I bought. They taste like straight butthole but there's not an aftertaste. Compare the ingredient list and see if it's worth what you get.

>>40448746
Keep your back straight.

best way to whiten teeth? Mine aren't too bad but more yellow then I'd like. Do the strips at stores work good enough or should I save enough money for a more professional service?

or are they both bad.

>>40452693
Backward lunges with weights (5 lbs each)

>>40452662
I usually just rip a nasty one while I walk past the equipment I want.

>>40452693
The Smith Press is actually great for this.

>>40453259
I had a friend that was hardcore into keto and had a keto pizza recipe. You could try that. 4 g of carbs per serving. A serving is two slices.

>>40450210
Ahhhh that makes sense now thanks

Why is it better for a beginner desiring aesthetics to do a minimalist squat routine rather than a 5 day split?

So sort of fatty here, started out at 184 lbs in December, down to 172 as of two weeks ago. I have been doing SS since November with no breaks. I started running 3x a week in January. I also work in a grocery store and stand between 7-8 hours straight a couple times a week.

About two weeks ago I noticed that my legs were just sore and tired constantly, not like DOMS. I looked into the issue and figured maybe I had been straining them and needed some time off. Took a week off and my legs were still killing me. Like I would wake up each morning and my legs would feel super uncomfortable. I was out of town last week so I couldn't use the gym. Upon getting back my legs finally feel rested.

What the hell happened and how do I stop it from happening again? I'm gonna head back to the gym on Wednesday.

So I remember in a youtube video I watched a chiropractor work on some guys back. I remember him saying about liquid build up and releasing it out of I believe erector spinea. Now I think I have back discomfort but not particularly pain. Also I noticed that my erector spinea seems a bit more bulging out than others. I don't even deadlift and it is huge. Would going to a chiropractor relieve some of this discomfort?

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Hey fellas I've went from 240 to 160 at 5'6. I've been told I need to lose another 20 pounds but I'm already eating at a low calorie diet and working out a shit ton. My weight won't move from 160 unless I don't eat lol any tips?

can I do SS like AxBAxxx. It just fits better with my schedule will that fuck my progression up too bad?

>>40443642

Whens the best time to stretch? I keep hearing contradicting statements from "right after your workout" to "Stretching tears your muscles and should be done on off days as to not over train"
right down to "Stretch everyday whenever you feel like it. My dogs does naturally so should you".

I really need an answer. Not trying to do yoga or anything just stay loose.

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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 4 hard boiled eggs with some hot sauce and a tuna pouch.

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, 190protein, 144 carbs and 46 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?

Is there something I can use instead of rice that has a lot less carbs?


Thanks a lot guys.

>>40454618
Dynamic stretch before working out, static stretches after

>>40454742
Looks good anon. Remember to read the sticky and use myfitnesspal.

Doing the exercise is a really good idea; it'll make you feel better, plus you will look a shittonne better. Also, if anybody annoys you for using a reddit routine, call them a fucktard.


Anyway, you've got a caloric deficit, as well as enough protein, and a decent amount of fat. You should be fine. Do you know how big the deficit is?

I think you should definitely try to work in fruit or avocadoes in at some point, even if it's not constant. It's always good to get some extra stuff, and both contain things you need.

As for rice substitues, you can buy a gigantic bag of baby spinach relatively cheap. They also have some nice micros, which are something that's handy. Low in calories too, so you can sub out rice for spinach+whatever when you want and not break your cut.


I'm still a noob at this myself, but looks like you've got it on lock.

>>40454742
Switch lunch with dinner

What is the best cut recipe? I've been 3/2 years bulking so far.
Do I cut on carbs or fats?

>>40455001
cut on fats

Can't Squat or Deadlift for a while, how's this for a Lower Body routine:

>Good Morning x5-8
>Single Leg Press x10
>Bulgarian Split Squat x5-8
>Leg Curl x8-12
>Leg Extension x8-12
>Abs, Obliques, Calves, Back Extension x10-20

Mostly looking to maintain and even out imbalances. (Which is why I mostly do unilateral work)
Are there any exercises that allow me to target one side of the spinal erectors more than the other?

>>40454618
Doesn't matter so much really.

Static stretching can hinder performance, but only for a few minutes after stretching.
If you have good enough flexibility already, you really don't need to do much, it's probably easiest to just do some dynamic stretches (or simple "wiggle joints around") before, and static stretches after working out.

If you struggle to hit proper positions when lifting, you should do more mobility and stretching before the workout, whatever you need to improve your ROM (foam rolling, static stretches, dynamic warmup), and then load this improved ROM when you lift.

If you want to generally increase flexibility, attain the splits or whatever, you should stretch daily

>>40451963
>Bad symmetrie
>neck looks small
Therr you go

>>40454501
Your weight isn't going down because you're eating more than you think. Count ALL your calories. With your stats you shouldn't be eating anymore than 2000 cals a day. Something like 35p/35f/30c

Is there any reason I can't drink a bottle of soda a day for bulking purposes

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eating mushrooms on keto doesn't count as carbs right?

I mean it's the same a veges right?

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Does anyone else get stuck in their tshirts?

First time it happened I was all happy with myself because it meant my chest or arms were getting bigger

Now it's just an annoying pain in the arse and I have to spend like 2 minutes wrestling the fuckers off every day

Also peeling jeans off makes me worry I look like one of those skinny jeans fags

>>40455377
how big doses are you taking if you really have to worry about that brah xd

>>40455377
>eating carbs doesn't count as carbs, right?
Keto, not even once.

>>40455324
None, it's just really stupid. It's sugar and water and as we know sugar increases estrogen, so if you don't mind dealing with the negative effects then it's just calories.

>>40455001
Cut carbs first. They're less satiating and make you hungrier, they also tend to be easier to cut than fats.

>>40455387
Like 200g a day

>>40455377

well its like 3 grams per 100 grams of mushrooms so its not gonna kick you out of keto probably.

>>40455397
oh shit i thought u were talking about psilocybins

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Is alphadestinys routine good for a beginner?

It's AxBxAxx and BxAxBxx in alternation.

Is a Valor Fitness BD-7 Power Rack with Lat Pull Attachment a decent rack. I know it's cheap but found won on Craigslist for 200 bucks. Looks nice. Reviews are ok and I think it will hold the lmao weights I will squat and bench in it

>>40452421
Solid routine, you will neither look nor lift like him afterwards but there are way worse ones out there. Volume is harsh for a bloody beginner but doable if diet and rest is on point. I myself added even more assistance work after a while but I am a vain faggot so disregard that if you are not kek

i have been on a strict keto for 2 weeks now.
i need a carb up day it seems. i am doing pplpplx so there is not much rest days. i guess best day for carb up is the rest day but since my strenght greatly dropped (i was benching 3 plates before. now can only do 2.5) and today is push day can i carb up today ? or should i wait the rest day to come

Is there a good beginner routine where I could go to the gym every day? Or then just certain isolation exercises that won't affect my compounds. My life is currently just waiting for the next time I can go to the gym (3x week).

>>40455490
Almost all beginner routines have gaps in them but this is pretty damn solid. I don't know the benefits of box squats vs squats for beginners but otherwise this is good all round for your first year or so

>>40455740
Add volume days or pick a better routine.

>>40454067
professional treatment two to three times a year at the dentist. strips are hardly cost effective and either dont work at all or do but hurt your enamel in the long run

I quite like bars.
Is your average protien bar okay to eat, /fit/?

>>40455467
kys

>>40455883
Too much sugar, too much soy protein in like 95% of them, relatively high carb content even aside from sugar. There is a homemade recipe for /fit/ approved bars around, sadly I cannot post it cause on mobile. Google it.

Last tuesday I sprained my ankle while playing football, I can walk almost fine now and I was wondering what are some good exercises that I can do at the gym whitout hurting my ankle anymore, are Lat Pulldowns, Bench Press, Rowing okay? I just don't want to stop going because I am trying to lose weight (260lbs atm) and I feel like I will become accustomed to skipping the gym that I just started going

>>40454067
Everyone is going to recommend teeth whitening strips, dental treatment, coconut oils and various other shit.

In my experience the fundamental number 1 way to whiten teeth is 100% through diet. Cut out carbs and your teeth become extremely healthy. I hate the keto diet and all its hype for various reasons but I can't deny the effects it has on whitening my teeth.

My muscles have always been a but slow in recovery but sometimes my legs are sore for a whole week after a run. What gives? Any way to speed up muscle recovery? I eat and sleep allright

>>40448218
>I love cooking, yet dieting doesn't really let me try out a lot of other shit

I guess loving it and being good at it are not the same

>>40456062
>Any way to speed up muscle recovery?

>Run more often
>Eat more protein
>Sleep more
>Drugs
>Mobility exercises

>>40455966
Anything that doesn't involve ankles, obv
>Curls
>Tricep extensions
>Pullovers, French Press
>Rows, face pulls
>Dips

Bench and OHP and Rows use ankles to a degree but you can modify

How can I add assistance excercises to texas method without it fucking up my ability to hit PRs? and can I have them follow the same progression?

>>40445183
SL routines I've read suggest deloading when you fail 3 workouts in a row and then working back up by smaller increments. ie if you're normally incrementing by 2.5 kg per workout, increment by 1 kg instead after deloading. Also check usual stuff like diet, sleep, correct form and muscle engagement etc if you're not overcoming

>>40455740
PPLPPLx

How fast did you guys progress after 4pl8? I've recently hit it, and while I'm still progressing, I'm definitely slowing down (from 3 to 4pl8 I increased it by between 10-15lb a month, now it's more like 6-8).

Is 1500cal/day too low of a cut for someone who's been lifting for about 9 months? I just don't want to lose my gains during my cutting period. I want to get to low bf% before spring so that I can do mini bulk/cut cycles into summer.

What do people mean when they say they have hit 1/2/3/4

uninitiated here

>>40456388
1pl8 OHP
2pl8 Bench
3pl8 Squat
4pl8 Deads

It's a fairly standard goal that people expect to hit

>>40456386
Please respond

>>40456402
Thanks, how long does it usually take people to reach these stats? Obviously it would depend a lot on how they train and who they are... Say for someone looking to just gain strength and eats enough, starting from never lifting.

>>40456435
If you've never played much sport, I'd say 1.5 years on average.

If you have (especially something like rugby or American football) then 6 months.

>>40455686
pls respont

>>40456385
I meant 4pl8 deadlift if it wasn't clear

Is there any difference between using a smith machine and a normal squat rack?

>>40456492
A smith machine isn't as good because it tries to force the squat in a strict straight line, whereas a normal squat has motion when going down and up that isn't a straight line.

Opinions on tai chi and traditional chinese medicine for healing?

http://flowingzen.com/4068/fix-your-eyesight-with-qigong/
I've been doing this for a week.

>>40456385
Pls give response /fit/izens

>>40443642
Is ottermode really best for impressing girls? Won't you just look small in a shirt?

>>40456604

>lifting for women
>not lifting for yourself

You're doing it wrong

>>40456627
But I want to find my dream gf. So I need the best odds possible.

Just finished my first routine on increasing height (only by 2-5 inches maximum) but during the exercises I noticed a lot of clicking, is it my form?

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>>40456686
What

>>40456695
the clicking was coming from my wrists and shoulders, sorry should have specified

>>40456707
No, I mean what is "height routine"?>>40456707

>>40456708
a routine to increase your height after you've pretty much stopped growing, a friend told me about it and he went from 5'5" to 5'8" in under a year at the age of 23 (and he's still making height gainz) he found it online and wrote it down for me

>>40456724
Gib me dats

>>40443642
Is there something like pic related for lifting 2x/week?

>>40456724
I hope this is bait.

>>40456773
so you start low then scale it as you stop gaining the realistic limit is 5 inchs the shorter you are the bigger the gainz

not sure if he gave me proper names cause he showed me the moves so if you don't understand one just ask

cobra stretch
5 x 5s
roll over
3 x 3s
toe touch (sat down)
3 x 5s
toe touch (stood up)
3 x 5s
hard laying (just lay on something hard to straighten your spine)
5m
crunches
3 x 15
push ups
2 x 10
pull ups
2 x 10
hanging (just dangling from a bar)
2 x 2m

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>>40456773

>haven't worked your for a year
>do a session, push hard
>next day, no soreness
>the day after, can't more from the pain

What the fuck is this? My muscle ache skipped a day. It is also lasting for 2 days now, hopefully it subsides by tomorrow, I can barely walk.

>>40456804
You're a Fucking idiot and I hope you tear a tendon.

>>40456816
It's called DELAYED Onset Muscle Soreness for a reason anon.

>>40456820
>gives no reason why

>>40456832
The reason shouldn't need to be stated. Height is based on bone structure. No amount of stretching will elongate your bones you fucking mongoloid.

>>40456830
But its normally delayed by 10 hours, not 30.
I've never had it skip a day before.

>>40456840
you're spine has disks that can be stretched you fucking nonce, you can get it done surgically in china this is just a natural way to stretch your spine out

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Is there something like pic related for lifting twice a week?

>>40456849
>suggests stretching the fucking discs in his spine

You deserve the future back problems. Go right ahead, dumbass. Just remember, you can't sue your friend for his crippling advice though.

>>40456874
stretch wasn't a literal term a better one would be slightly pull apart
https://searx.me/search?q=height+gain+exercises

tens of articles backing up what I say, find that many saying I'm wrong (all from different people)

>>40456892
>growingtallerguide.com
>stylecraze.com
>thefitindian.com

How have you not tripped on the bar yet?

>>40456901
>cherry picking
>not naming actual flaws

>>40456907
The flaw is that no medical journal has backed up what you said.

Let me guess, though, it's ahead of modern medicine cause of muh chink medical magic, right?

>>40456807
I already tried this, it barely works.

>>40456923
fair point but the way I see it I've found serveral sources (maybe not the best sources) and a personal friend whom I trust saying it works and you haven't found one saying it doesn't work

https://www.ncbi.nlm.nih.gov/pubmed/12457419

article from US gov domain saying it effects growth hormone production which directly effects peak height

>>40456804

Can you explain

>cobra stretch
>roll over
>hard laying
please?

>>40456820
He'snot doing anything here that will damage his spine except maybe crunches.

How long did it take you guys to go from 1pl8 to 2pl8 bench press?

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Is there a point in lifting if I'm under 6'3" i'm 5'11" and people on r9k told me not to bother as even shorter girls only want guys that are at least 6'?

>>40456975
That says during basically ANY exercise, not stretching. And st your age, GH will not affect height.

What you're seeming to confuse for "height gains" is really being your standard height as opposed to having compressed spinal discs.

You CANNOT maintain permanent height gains from stretching the spine because the part you're stretching is a fatty disc designed to allow the spine to move safely. It is not a rigid structure. It compressed and decompressed regularly throughout the day. You can change by a couple mm daily because of this.

Believe what you want but neither your friend nor your articles have any concrete proof.

>>40457000
Oh yeah well you're a roidmonkey you post proof

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>>40456979
I'm a newbie is there something similar to crunches that won't ruin my back? I've heard they're better than sit ups
also see pic
1) cobra stretch
2) roll over (like you're trying to suck yourself off)
3) hard laying, just lying down on something hard with your spine as straight as possible

>>40457016
>get BTFO
>throw random ad hom

Never used roids in my life. And I don't have proof to post because I didn't make the claim that stretching makes you in he's permanently taller you autist. Fuck outta here

>>40456975
Jesus christ, just stop already. You are not going to gain anything from stretching and who even gives a fuck if you could.

BRB stretching for 2 hours a day for the rest of my life to gain 1 inch, now the ladies all over me.

>>40457018
That cobra stretch will definitely fuck your back. Same eith the autofellatio practice move. Stop them.

>>40457000
I'm starting to believe you desu lad, but how would you explain my mate growing? could it just be coincidence? >>40457016 is not me btw

>>40457032
Sounds like he's lying or neve knew his height to begin with. Never take anecdotal evidence as proof. Not only are you two genetically and physiologically different, but there's just no way to test for accuracy or reliability of his claim.

Like I said, do whatever you want, but if your goal is to stretch the spinal discs, it's not gonna be permanent gain.

>>40456996
Bumping for this

>>40457051
>>40456996

Worthless bump and weak bait. Fuck off faggot

>>40457046
ok fuck it, you know more than me - I want to continue exercising so whats an easy no equipment routine to achieve ottermode? sorry if this is a dumb question I also only just have enough room for a push up so keep that in mind

>>40457059
I'm being serious

>>40457074
Fork putdowns xF

Really, that's it. Do some hanging leg raises and decline sit-ups, maybe some oblique raises too. Ottermode is aushwitz mode with slightly higher muscle mass

Doing GSLP for a month now. I'm a recovering ham planet (6'1, 205, 22% bf) and did some messing around in the gym last year (read: I did fuck all and was awkward as fuck). This time in serious. I have a trainer that watches me for technique only, so I'm confident in not fucking up my lifts.

I have been increasing my bench and ohp by 5lbs per workout, not the suggested 2.5. on amrap sets I usually but 6 or 7, but not the suggested 10 for doubling to take place. For DL, I increase by 20lbs per lift. Squat only the recommended 5 as I'm chubby and have hip flexor issues, right hamstrings, and limited ankle mobility.

Shall I continue adding double the suggested weight increments as long as I maintain good form? Or go to the suggested 2.5/5 split and focus on higher amraps?

Bench: 135 to 165
Ohp: 85 to 115
DL: 185 to 265
Squat: 95 to 135 (yeah I suck)

I'm eating 270g protein and 300g fat a day in one meal. No carbs.

>>40457142
>270g protons
>300g fats

You're an idiot. Readjust your diet so as not to ruin your kidneys down the road.

>>40457142
Focus on higher AMRAP for right now. You will move up in weight slower but will actually be hitting your muscles harder due to the increased volume. Personally, I would shoot for 12+ reps for your AMRAP and a total minimum of 20-25 reps per exercise.


>Need halp

Just had a baby and I have less free time. I was doing a PPL routine working out 5 days per week, but I can only do 3-4 max now. I'm skinnyfat still and lean bulking with an extensive PPL routine to hit compounds and plenty of accessories for arms and support muscles.

Would I be best off sticking with the PPL 3x per week, or should I switch to a full body 3x per week?

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Going to buy plates. I have 30mm dumbells but am considering to buy 50mm dumbells instead so the plates will be compatible with a barbell (+ I'll have a set of dumbells for light weight stuff).

Does this make sense?

>>40457168
Will the additional volume help with size at the cost of slower progression on strength?

Is a 2.5lbs increment system with 5/5/10 superior over a 5lbs increment system with 5/5/(6 or 7)?

This doesn't make sense but that's why I'm asking.

I was doing bench yesterday, it went really well up untill last rep of last set, where I failed and could barely get it up (hehe). I think I hurt my neck somewhere during that rep. I didn't feel the pain instantly, but it was there this morning when I woke up. It feels like a sharp pain on my left trapezius when I move it.

It doesnt hurt terribly, I can move it alright but its just an annoying stingy pain. Give it to me straight /fit/, am I dying? Or should it be gone in a couple of days?

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>>40457219
rush to the ER your neck is having a heartattack

>>40457029
I think the cobra stretch is good. It's actually recommended to do that after diddlys to reset your spine.

>>40457219
>could barely get it up (hehe)
ffs, kek

>>40457257
>to reset your spine
Tell us more doc

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Does protein powder taste good in coffee? It sounds pretty good but thats expensive i dont want to waste

>>40457389
I have put my extreme chocolate in my coffee several times. It's actually pretty damn Good. Mixes ok and tastes like a cappuccino. I would stir it every couple of drinks though

Can anybody post a proper Tdee calculator ?
Those I found give a ridiculous amount of calories that absolutely doesn't take in consideration what you've got to eat to keep you going on SS / SL.

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So I've got really puffy nipples just real puffy nips idk how to fix them it's normal when it's cold outside but otherwise they are puffy I've never been fat or overweight

>>40457442
Check the sticky, unless stretch is your absolute only concern, I wouldn't suggest just shoving calories down your throat because of muh SS.
Set a calorie target, track for 4 weeks, and reevaluate from there.

been squatting wrong ever since i started working out and now my right knee is hurting bad. Any tips on how i can practice my squat form at home so i do not fuck up my knee again when it recovers? I usually tend to fall backwards if i try doing a regular squat.

I'm 6', 168lb and almost 4 months into SL and I'm sick of it. I'm starting to fail reps in every session and it sucks, because I have no spotter and I hate asking for help.

SL tells you that if you fail a certain exercise rep 3 sessions in a row you have to deload; after 3 deloads you switch to 3x5, and then you go madcow, which is more or less the same shit.

At this point, and being as DYEL as I still am, I think I should be focusing on building more muscle. I won't get many strength gains being a skell, will I? Besides... fuck I want to look better.

So, questions:

1) Do you think I should go for hypertrophy and go back to strength training after a 6-12 months? Or should I stick to the SL to the very end despite being a skell?

2) If I should switch to "volume" training, can I just do the main lifts you do in SL but with less weight and more reps? Or is that not good enough and I should do other exercises with dumbbells, machines, cables etc.?

3) If I want to look good this summer (I hate to ask this, but shit...) 2 months to cut is enough? I'm around 18-20% body fat right now, and I plan to bulk for a month or two, and cut during May and June.

>>40444348
bags of sand

Is muscle confusion a real thing? How often should I be mixing up my routine?

What is the barbell equivalent of a 70 lb DB bench?

What are some good fitness goals now that I've reached 1/2/3/4 ?

>>40458187
You can either go by way of strength, aesthetics or a mix of both. Personally I'm going to go strength with accessories

Is there a /fit/ guide to leafy greens? I started eating spinach recently and I can't believe it's got all the same nutritional goodness as something big like a turnip. Do you really get the same shit out of a handful of the leafy stuff as you do a proper serving of a real vegetable?

>>40457563
I detached the pole from the broom and used that when I was practicing squat form. I also dedicated days to do light squats when I knew it was time to develop good form on them

>>40458511
Leafy greens are the predominant food of humans- they're what we ate before we started eating anything else, thus we're designed to get the most out of them

http://www.whfoods.com/foodstoc.php

This page will tell you all you need to know about nutrition and food at a glance.

Basically eat as many leafy greens as you want because they're low calorie and packed with nutrition, particularly kale and other cabbages. Also water cress is the number 1 food for nutrition to weight ratio.

The exception is lettuce which is mostly water and also commercially grown and basically dog shit for nutrition nowadays. Romaine still has a little.

Good golden rule is darker green or rougher leaf = better nutrition

When putting chicken breast into your mfp, which one do you choose? I found one that had no brand name and sounded pretty close to calories/gram, but then i look up chicken breast raw on google and get like 30 more calories than whats on the app

Before I start my workout I do a mile on the treadmill and after I finish I do another mile before I leave.

Is this too little cardio, or too much that it can hurt my gains?

I've started running and I'm using an app, Strava, do track progress and shit. A friend of mine who's been running a lot for over a year keeps telling me I'm going way too fast for a beginner at 6.5minutes per kilometer. I literally cannot run any slower without it turning into a walk to becoming more stressful than going faster because I'm consciously not using any elastic reflex. He cites I should treat running like with strength training and take it very slow.

This seems so fucking stupid to me, going any slower and I don't even exert myself. Is he full of shit or am I being retarded?

I did chest and tris 48 hours ago and still have DOMS, am I good to work back + bis now, or should I wait until the DOMS are gone?

>>40458879
There's no reason to wait

>>40454524
pls respond

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So. 180/60 (5'11, 132) and I want picrelated body (sure I have to eat big and workout).

I've been doing rugby for several years, even though I am always a wing (14) and don't score much. My trainings are not very consistent, I train several month 2 times a week, sometimes we play games, then it is a break for several month (but this not due to laziness, guess, since March I would be training with no breaks up till the summer).

The question is: it's been less than a week since I've started doing 25-30 km on bicycle, been driving bicycle for shorter distances (6-10km) almost every day for the past three month.
What is better - should I aim for a longer distance or to cover distance faster? Takes me about 2 hours currently for 25-30km.

Is $100 down and $20 a month a decent price for L.A. Fitness?

I'm going to try to haggle them down as I heard the down payment is just commission, but I still have 7 days of a free pass.

>>40458814
Full of shit. Take advantage of early gains in running just like strength. Adjust based on pushing yourself every time without hurting yourself. Don't add more than about 10-15% more miles per week though.

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There's more fitness discussion in this thread than in every other thread on the board put together. The state of this place in general is pretty dire. I miss old /fit/.

>>40454742
>4 hard boiled eggs
you might want to cut that down to 2 eggs unless you want a one way ticket to High Cholesterol, New Mexico

>>40443690
Cardio is the worst way to burn calories.

>>40458577
>http://www.whfoods.com/foodstoc.php
There's no fucking way this site isn't a meme.

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>>40457181
On a related note: will springclips hold the plates on the dumbbell even when at a 90° angle?

>>40456385
if you hit 4pl8 then your are def getting diminishing returns

What are the best shoulder exercises for beginners?

>>40456386
TDEE - 500 should make you lose body fat at a healthy rate, if you are cutting you are going to lose gains no matter what but working out slows down that process

>>40454346
no one?

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>>40459457
>no matter what

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>>40459457
actually retarded

>>40454346
>SS
>Running 3x a week
>stands 8 hours straight

>my legs are killing me

put two and two together dude you are actually destroying your legs

>>40459615
so I have to stop one? Jesus.

>>40459340
No it isn't.

>inb4 dieting burns calories

Is this true that running burns approximately 1cal/1kg of bodyweight/1 kilometer? How does it change when you run on a treadmill?

>>40459750
too many variables

>>40459723
Strengthlifting is better since you burn calories and actually get some visible benefit from it too.

>>40459784
But you don't have to choose, you can do both as long as the cardio is light enough not to prevent regeneration.

>>40459826
If your goal is cardiovascular health then you be you. But cardio for the sole purpose of burning calories is waaaaay suboptimal. Just going to leave you hungrier.

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>>40459357
DOES THIS FACE LOOK LIKE HE IS NOT 100% FUCKING SERIOUS ABOUT NUTRITION

AND ALSO IN NO WAY A BADLY CONCEALED LIZARDPERSON

>>40459077
pls respond

>>40459954
holy shit there goes tonights sleep

>>40443642
>can working on my body and eating to work on my body work to work on my body?

>>40457848
maybe around 160 as a rough estimate? assuming you have at least some experience with the bb bench movement

>>40459333
t. 2012

>>40459784
Except lifting burns 100-200 calories in an hour depending on intensity and an hour of running burns 600 calories. I don't know why you'd want to burn that many calories, but for the sake of the argument, cardio is by far the best option.

>>40460574

Lifting burns way more than that when you factor in increases to your metabolism as a response and also the energy your body uses to facilitate gains during rest.

But yes, cardio is best for immediate calorie burning.

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Student here, trying to build my own gym. Looking for help from homegym bros.

Is there any problem with putting a power cage and some equipment in my room? I live in a college dorm so I don't have anything like a basement or garage. I mainly worry about damaging the floor. If I buy some mattresses, will it be fine?

Also is this shopping list complete or do I need more?
>power cage
>bench for presses
>barbell
>weights for the barbell
>mattresses

Anything I am missing?

>>40460829
What are you going to put the cage on the mattress and squat on it? What are you fucking retarded wtf they teaching you nowadays??

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>>40460829
>home gym in a dorm

Anyone got a good dumbbell routine?

>>40460829
YOU LIVE ON A CAMPUS

THEY DON'T HAVE A FUCKING GYM?

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>>40460870
Well I need to put something under it or I will damage the carpet. Tell me what else I should do. As I said I don't have a basement where it doesn't matter if I scratch the floor with my equipment.

>>40460889
They told me to follow my dreams!

>>40460923
They do but it's complete horseshit.

>literally no squats allowed because some dickhead snapped himself in the past
>but 20 machines
>and 30 treadmills for the grils

I went there for 3 months, never again.

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Top kek put it on the mattress, we're all going to make it

>>40460924
How big is your room anyway? You could use some rubber mats I suppose.

>>40460966
I don't understand why this is regarded as such a strange thing.

http://forum.bodybuilding.com/showthread.php?t=142474281

I thought it is normal for a lot of people to put mattresses under their cage. Have I been rused?

Years ago, I used to be able to walk on my hands for over a minute. Now (after getting out of shape) I feel like I'm about to black out after 3-5 seconds.

Can somebody please explain what's technically happening? Does my body deplete oxygen faster? Is this related to my vo2 max?

>>40461025
I have a little over 2.5x3 of empty space in my room. It's a 1 room apartment but the room is quite big and aside from my bed, desk and a closet there is nothing in here so I would have a use for that empty space.

>>40461072
I would use rubber mats as I said, you could put them under the rack but leave out space in the middle for the stable floor beneath your feet to squat on. You could also use them for deadlifts so that the weight won't hit the floor after every rep.

>>40460829
dumbbells maybe

>>40461029
A mat =/= a mattress, how the fuck do you not understand

A mat is a thick rubber pad. A mattress is what you sleep on.

>>40461162
You are right, I mean mat. I am not a native English speaker, sorry for the confusion.

>>40454742
Why do people eat such weird fucking meals?

I easily eat around 1800 calories a day by eating normal things

>Chicken
>Rice
>Quinoa
>eggs
>broccoli
>salmon
>ground beef

how are people so bad about this?

>>40461232
Yea I don't get it. Protein source and veggie side 3 times a day all you need. Sprinkle in some nuts and fruits as accessories and I even have room for a beer every now and then

>>40453259

Try to eat a moderate amount of protein with each meal and only use easily digestible fats(MCT oil, coconut oil, sat fat) in low proportions until you're better fat adapted. Don't start off with super low carb. You can eat like ~50g of carb a day and maintain ketosis

Progressively lower carb consumption to about <20 per day but this might take like a month. Keto is a whole metabolism overhaul so expect it to take a while for you to get used to it. Your body isn't fully fat adapted until about 3-4 months in although it only takes about 2 weeks for you to adjust to it well enough to feel the benefits.

>Keto fag for 6 months

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>>40454979
Thanks man! I was trying to sort of go off of this. 2.7k calories sounds a lot though, so I'm just aiming for 1800 a day.

>>40454990
Why is that? Just curious since it's pretty easy to do

>>40459333
>>40460569
I'll probably just change this to 2-3 because I get pretty full by then

>>40461232
Is this diet really strange? Seems pretty basic. I guess I could add more meat variety

>>40453790

Read the damn sticky.

You're not going to get big, period. It takes dedication to your routine and diet to get big and time. Lift weights ASAP. The most important part to getting fit is diet. Figure out your TDEE eat about 250-500 cal above it and lift. Gomad is just an easy way to fit calories into your diet. You'd be much better off planning all your meals and trying to get your macros right.

anyone wanna upload a pdf of examine.com's supplement reference guide? not trying to spend $120

Anybody in Mexico? Where can I get good equipment?

I'm looking for a power rack, preferably online.

Is overtraining a meme? Can I get away with having one rest day a week?