QTDDTOT

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>>40475491
Pro tip just steam the broccoli for 8 minutes then blend it with ice.

But yes I hate broccoli too but I could eat a whole bag of spinach

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Why shouldn't a DYEL beginner do a brosplit like pics related?

Why is a minimalist squat routine better?

I don't give two shits about being strong.

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>>40475549

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>>40475559

I want to be like him.

>>40475491
I remember seeing this question, but didn't answer it because I wasn't sure what exactly you're asking for. It is a cruciferous vegetable, right? I imagine the carbs per ounce must be low. Unless I'm wrong, which is why I didn't wan to answer to begin with.

Couple questions that form something I guess

If you started off chubby and ate at maintenance. You have the same intensity in both cases

What would happen to your body if you only did upper body?
For example a push pull routine with deadlift being the only real thing hitting the legs for 6 days a week.

What would happen to your body if you did a full push pull legs routine 6 days a week?

You would "slim out" more on a full body routine at a far faster pace correct?

Does anyone have any experience with bipolar disorder and sticking with your diet? When I'm not miserably depressed, I'm on top of everything, but when I'm dead inside, I think about how I want to slowly and agonizingly become so fat that I die from my weight crushing my own lungs.

>>40475566
Do you want to be built like him or dead like him? Cardiac arrest is one helluva drug.

>>40475549
>>40475559
>>40475566

You really think you can do 3x8-10 weighted pullups?

>>40475559
Take out the full body day and do the other 4 more often and that routine is fine

What does /fit/ think of gammon as their main protein source? 38g protein per steak.. getting tired of chicken breast lads

>>40475615
He made it and died a hero. I couldn't want more from this life.

>>40475623
I think I can start with negatives and work my way up from there.

>>40475624
Thanks man, I'll get started in the AM when my gym unlocks the freeweights.

Also, is GOMAD bad for you? Everyone keeps telling me it's terrible. They say I'm going to get some wicked thugnasty kidney stones and die from saturated fat intake.

>>40475674
Are you going to take a bunch of roids too? If not don't bother with it.

>>40475699
In no uncertain terms, what do you mean? This is too much volume for someone who's not a fraud?

>>40475549
Just do something and stick to it. that doesnt seem like a bad routine
>>40475599
dont ignore legs. seriously those dudes with huge upper bodies and tiny legs look awful.
Also, I dont know how much broscience this is but SS has you squat 3x a week because legs recover faster, theyre a bigger muscle group, and having more muscle increases your test and helps your overall body muscle mass.....or something of that sort. I'd say hit them at least twice a week.
>>40475607
dont know that feel

>>40475491
Broccoli has more fiber, spinach more protein. eat spinach and get fiber from a supplement or oats


3 part question:

Is it realistic to add this to your lifts monthly?
>10lbs/month Bench
>15lbs/month Squat
>20lbs/month Deadlift

At what point will you stall?

Is a SS/SL program the best for this even after noob gains are gone?

By the end of the year im trying to get to 1.5xBW bench, 2xBW squat, ~3BW DL.

>>40475674
Gomad works in two cases:

The first is if you're a skelly who needs to gain weight

The second is if you're doing the Bulgarian method and working out every single fucking day for hours at a time.

3 if you roid hard.

If you don't fall under these, don't do gomad

Is 1/2/3/4 counted in weights only. The bar isn't counted?

>>40475845

Correct. To be clear:
1/2/3/4
135lb. OHP
225lb. Bench Press
315lb. Back Squat
405lb. Deadlift

>>40475831
6'1" 184lb. Skelly with a belly
I'll keep pounding milk and do the 5 day split above.
Thanks mane

>>40475916
>6'1 184lb
Can't say for sure without a picture, but you should probably recomp or slowly bulk. You're probably skinny fat

Gomad is for super skellies that are 6'1 140 so they can even make it to 184

I've got a Herniated Disk in my back I think. Doctor told me to take it easy for about 2-3 weeks. Any recommendations on what I can do non-back related to not completely fall off the bandwagon? Doc told me no squats/Deadlifts so I suppose I'm down to basically bench and curls from my regular routine.

I think it was a bad squat that got me. All of 150 pounds even, just suddenly couldn't go any lower and an ache for 2 weeks now. Shit sucks but is a definite reminder that even on lighter lifts the form needs to stay good.

>>40475916
pretty good bait man, almost fell for it, congrats 8/10

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>>40475970
Def skinnyfat.
I'll just stick to Mutant Mass, then?
I really appreciate all your help, it gets hard to differentiate memes from genuine advice.

>>40475995
>Mutant Mass
6/10 now, way too obvious

Would it be weird to find a Personal Trainer just to have them teach me lift forms? I'm trying to do SS but I don't have anyone at home to check my form and coach me, and the gyms that are nearby either don't have free weights or run $60+ a month with a year commitment.

>>40475549
>Why shouldn't a DYEL beginner do a brosplit like pics related?
Doing compounds almost every day like that laughable gear routine will massively overtrain rear delts and lower traps
You won't be able to learn good form if you're only doing compounds once a week and your upper back is sore af for it. If you actually manage good form you'll have to start skipping days because of your back while the actual muscle you would be working on that day is ready to go.

Brosplits are fine if they are only isolations. See balconybro's hypertrophy routine for nattys.

Compound brosplits like le reddit PPL=roidaroo routine thieving gains from novice's in a gym near you

>>40476018

You might be better off trying to find somewhere that specialises in strength training or similar. A lot of PTs don't know or care much about heavy lifting and aren't fond of doing one off sessions.

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>>40476013
Jfc is everything a meme?

Is Fitness 19 a good gym?

Do they have free weights?
Their site isn't giving me much info.

Also, how do I find local gyms?

STOP POSTING VIKINGS PICTURES! FUCK! REEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40476035
I wish there was somewhere like that. It's all crossfit or generic shit gyms. And the Crossfit stuff is ridiculously expensive. The one place that focuses on weights is
>Classes only, maximum 20 people with 2 coaches for 45 minutes 3x a week
>no mention of price but probably $300+ a week

Being a moderate income person in a rich area is shit, but it boggles my mind we don't even have a Planet Fitness or Golds.

>>40475885
Hmm. So he asked if the bar isn't counted and you said correct. 45+45=90. Where does the extra 45 lbs come from? THE FUCKING BAR YOU DUMB CUNT

Does /fit/ hate biking or has Cycling been pushed off to a different board or what? I've been considering getting a Mountain Bike for my off days.

>>40476023
I found a good hypertrophy brosplit for nattys, thank you for the advice!

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What muscles do I focus on if I have WIDE FUCKIN HIPS and a YUUGE ASS on a 6.2 king of manlets to look more presentable?
Joocy traps and lats?

>>40476208
obliques and lats

and yeah traps but lower traps in particular

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Is this a good dinner?

Not shown: salt, pepper, chicken seasoning, 12 oz can of soda water

>>40476238
why ask if you know the answer

Looks delish

>>40476333
I legitimately don't know how to eat food for this diet shit. Trying to get into shape to join the military before I get too fucking old.

I just bought whatever didn't have sugar in it, brought it home and googled "How to cook chicken breast with olive oil". That's the result right there.

I already gave up soda, so I have to assume I'm doing okay so far.

>>40475717
I mean that it's not as effective as other programs and Zyzz didn't know shit about programming/routines, if he did he would have told noobs not to do his routine and would have included actual progression. If beginners want to see Zyzz results they have to put in time at beginner and intermediate stages before doing advanced level routines like what he was doing. Someone on this routine will not see results unless they're at an advanced level because that's when they'll have the knowledge that allows progression and the work capacity to do something like 4x8 deadlifts at a significant weight and still recover in time for the next workout.

>>40476376
>If beginners want to see Zyzz results they have to put in time at beginner and intermediate stages before doing advanced level routines like what he was doing.
..
Zyzz starting doing gear the first fucking year he stepped into the fucking gym.
And his routines fluctuated between absolutely fucking retarded and nonexistant. Because he was all steroids and other drugs.

>>40476238
>soda water
>drinking the carbonated Jew

>>40476394

Early in that first year as well.

>>40476394
I'm pretty sure the context of that sentence means that I saying that you have to put in the time before doing advanced level routines, not that Zyzz did good routines and progressed in a sane way.

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>>40475491
I want to start building muscle after like 6 months of cutting as I am very skinny fat by now. Do my wide hips have too much fat to look normal if I started bulking? Would I still need to cut some more?

>>40476501
you're going to be cutting for at least a couple more seasons bro

>>40476519
Fuck. I'm so tired of cutting.

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>>40475491
What strength routine could I use?
>6 months into lifting, 160lbs
>bench 150lbs (2 75 dumbells)
>gym has no squat rack, Olympic barbell or bench but it's my only option
>has a Smith machine, cables and dumbells up to 90lbs
What routine should I follow to make strength gains given the equipment? I feel the ppl im doing now isn't optimal.

>>40476546
i'm not an expert on murdering shitfat like what you got on your chest and sides, but I suggest doing about 30 to 45 minutes of cardio a day minimum

don't make it that pussy ass jog shit either, go for sprints and other high intensity stuff that makes you completely exhausted after a few reps

>>40476501
cut and do strenght routine

>>40476501
no you're just fat

cut more

>>40475516
what the fuck?
is this real?

>>40475491
I have plateaued at 245 3x5 squats at BW of 190lbs; should i try 5x5 or move on to a intermediate routine? been lifting for bout a year..

>>40476046
There's nothing inherently wrong with mutant mass. It's just expensive. Works if calories don't stick to you well from normal foods.

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>>40476117
Bicycling is /n/'s territory.

What should I think about when fapping on noporn. Normally I just think of vanilla raunchy stuff but someone advocated to focus on the pleasurable feeling without thinking sexual thoughts. It seems a bit counter-inuitive considering I'm trying to better my sex life not watching porn (tfw gf at less than 3pl8 squat)

>>40476612
>calories don't stick to you well from normal foods.
what the fuck is that supposed to mean?

>>40476625
don't fap if you aren't horny enough that your dick faps itself.

no porn hardly does anything besides making you fap less

>>40476694
Contrary to /fit/ memery there are actually people who don't get fat by eating above estimated maintenance every day. It's weird genetic fuckery and you automatically would think that someone is lying that they don't seem to gain weight well. Liquid calories are easier to ingest and thus help with bulking on these said 'hardgainers'. I gained weight pretty good by having 800 calories worth of mass gainer a day on top of my normal diet. Since I finished the pouch of 5 kg I lost a bit of bodyfat. I've always eaten beyond satiation because I enjoy the feeling of binge the most in eating.

>>40476759
>Contrary to /fit/ memery there are actually people who don't get fat by eating above estimated maintenance every day
>estimated
Becuase TDEE can't be estimated or calculated accurately. Track calories when staying the same weight, then that's your TDEE and you can adjust accordingly.

I'm cutting to 1800 calories per day. Do I need to add the calories burned with cardio? For example, I burn 500 calories swimming, should my goal be 2300 calories?

>>40476759
might as well just eat sugar dissolved in water with some protein, literally same shit

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I have really fucked up knees. Can anyone recommend a brace (ideally not hinged as I needn't to wear it to work) that won't constantly slip down and bunch up around the back of my knee because it won't accommodate any hamstring at all without crushing it.

>>40477215
go to a doctor
>inb4 USA the land of retards

My grip is always the first thing to give out on pulling exercises. Should I train it specifically? and how?

What are those wristbands that some people wear at the gym when working out? Looks like they got a magnet in it, made of rubber.

whats the best routine to counter wide hips

>>40475491

If I'm on a clean bulk and go out drinking every week or two, should I just eat at maintenance level before going out? You know because of the calories in alcohol.

>>40477215
kys and hope you get ressurected white with no knee problems

>>40475491
Love u vikings poster. Keep posting.

>>40477728
fitbit

quick question, does anyone know how i go about getting a sizing for a pair of nike free runs?

1 size up / down?

heard they're pretty roomy

>>40477877
Love you too. See you in Valhalla

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>>40477890
>go to store
>fit shoes
>if fits buy

>>40478032
cant make it down to a physical outlet to check

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>>40476565
Bumping for this please, pretty stuck with what to do.

>>40478066
What a FUCKING lie of an image.

>>40478085
Yeah that shizzle was unrelated

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>>40475491
Can someone recommend me a bb routine thats 3 days a week?
Or is pic related enough volume to get big?
I don't have the time for PPL so is there an alternative?

Does being sick rob gains?
I ate probably 600 calories worth of food yesterday that I could actually keep down, otherwise I couldn't do fuck all. Today isn't much different but I managed to eat about a quarter to a half cup of cereal.

Why did my weight stall for almost 2 weeks then lost almost 3 lbs in 5 days. I keep stalling and dropping stalling and dropping

Two questions :
Pull up vs lat pull down what is the most effective ?
I can do 5x10 pull ups, can I start to add weight ?

I just wanna get into otter mode
is this work out sufficient for all muscles?

sit up,leg raise,crunch,plank
push up,curl,ohp,forearm
squats

anything you would add?

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Has anyone got "Naturally Enhanced" ebook by Alpha Destiny, to share?
> pic not related

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2 cardio scenarios:

A: 40 minutes straight jogging on the treadmill, then 20 minutes rowing

B: 20m jogging/10m rowing/20m jogging/10m rowing

Am I missing out on any meaningful gains to running endurance/speed by doing B? It's a hell of a lot less boring.

My understanding is that a protein is a protein and a carb is a carb regardless of it's source, right? So protein from a burger is the same as protein from chicken breast.

If this is the case, what specific ingredients are bad for consumption? Is it the sodium, lack of vitamins/minerals, fats, artificial ingredients? What specifically makes one piece of meat better than the other.

>>40478611
>My understanding is that a protein is a protein and a carb is a carb regardless of it's source, right?
+-
Animal protein and fungus proteins (brewer's yeast, namely) >>>> vegetal protein.

>If this is the case, what specific ingredients are bad for consumption? Is it the sodium, lack of vitamins/minerals, fats, artificial ingredients? What specifically makes one piece of meat better than the other.
Every meat is good, t b h. What makes real meat better than an fast food hamburger patty, for instance, is that the latter has meat + nitrates + sodium + processed fats (lots of those three, usually) + preservatives, that is, yea, artificial ingredients.

How the fuck do I increase my bench? It's starting to lag behind all my other lifts.

>>40475491
yeah, there's no iron in broccoli anyway

>>40475644
it's saltier than a hillary supporter bro, avoid

I can't keep upper back tightness while doing bench press and I keep failing in my 3rd/4th set by being unable to finish the second half of the reps and having to "unwind" my back to do a messy af lockout and force it up.

What does this imply in terms of weak areas?.

>>40476018
If you can afford it I think it'd be a good idea. I have a buddy who did that and as well as learning form it gave him the discipline to keep going as he was accountable to someone else if he just didn't go. Be discerning when picking the guy though imo.

>>40477476
An easy thing to do would just be to simply hold your deadlifts at lockout for a few seconds every rep and then for as long as possible for the last one.

>>40478595
I'd think whatever difference would be negligible compared to your enjoyment of the activity as you'll probably be more consistent at getting off your arse in the morning to do something you enjoy.

>>40478917
Flyes, incline dumbbell bench

is it possible to lose a beer gut by managing calories and by proxy drinking less beer?

>>40479111
Yes. That's the ONLY way you lose a beer gut

How do you guys keep track of your work outs while in the gym? Do you guys have like a recommended app I can use?

I've been doing SS for about 4 months now I'm ready to move on to a new routine but I find it hard to keep track of what I should be doing since SS was just a few exercises.

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>tfw hate all vegetables

I make shakes with crushed up kale and spinach but I know its not the same

how do I make vegetables not make me sick

>>40478331
your body is literally eating your gains every second its out of fuel

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>>40476059
Fitness 19 is a fucking scam. I went there for a year, had to stop going because I moved to a different state. They called me every day for a month to try and tell me I couldn't cancel my membership, and then charged me for 2 extra months or something stupid.

I got a lawyer to write them a letter and that finally ended things. Never again.

>>40476352
Make sure and count the calories in the oil you cook the chicken in

>>40476501
>>40476546

Eat more vegetables, drink at least 2L of water a day, and don't snack inbetween meals.

Start a 5k program, lift 3-4x a week.

Eat 250calories less than your BMR (not TDEE).

You're still fat but if you do this in six months you'll be much better.

>>40478066
thats nothing
schwarzenegger ate nothing but 500kcal of tictacs for 20 years straight and got ripped as fuark

>>40476847
No, or if you feel like you're starving add back only half.

Calories burned calculators are usually shit and seriously overestimate how much was actually burned.

>>40478390
weigh once a week and stop obsessing

>>40479542
>how do I make vegetables not make me sick

Learn to cook them properly and stop being a faggot

>>40479542
steam them or add some low sodium seasoning.

>>40475549
>>40475559
>>40475566
I will tell you from my experience I spent 6 months training for hypertrophy and I barely looked better. So i get frustrated and say fuck it I'll do Starting Strength. After one month I can already see an aesthetic change. Now, 3 months in I look a million times better. Not any fatter somehow.

So I largely suggest a beginner to do a strength routine first for several reasons, but number one being your body will build a lot more muscle mass with heavier weights which you will never be able to lift if you don't train for it.

>>40475491

how can i burn more fat? i like building muscles (im very happy about my butt and legs) but im still unhappy about the fat over my whole body. i'm tired of being skinny fat. lifting has helped build muscle but what's the point if it's still under a layer of fat? it seems to be really stubborn. should i just cut from now on? i wasn't really bulking prior, but i was def eating enough to help muscle growth.
sorry for noob question, i've only been in the gym for 2 and a half months

>>40479877
to drop weight you cut, no other option

>>40479650
Thanks so much for the constructive advice.
Two questions: what will eating under by bmr do differently relative to eat under my tdee?
Why is drinking 2 liters of water important?

>>40479941
Not that guy, but that's shit advice. BMR doesn't take in to account your exercise level. So if at rest you burn 1500cals a day, but you excercise and burn another 500, your tdee is 2000. His shit advice would have you eating at 1250cals, or a 750 deficit from tdee. Don't listen to him take 250-500max from tdee.

And as far as water goes, you should be drinking way more than 2 liters anyway

hey /fit/ I'm reluctant to start doing The Press purely due to not being able to lift more than 20kg dbs on shoulder press - any advice?

>>40479877
go from 9 scoop to 8 scoop

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I roughly logged what I eat on cronometer and it turns out that my omega 3 omega 6 ratio is almost 2:1 (omega 3 over omega 6) wich is the opposite of most americans according to the webs (the typical american diet is up to 20:1 o6 over o3 wich leads to huge inflamation) the thing is im on the other side now is it bad aswell?

>>40480237
Dude I think you are worrying way too much about it. You aren't going to feel any difference on different omega percentages. Whether it has any impact on life longevity, I doubt it, but who really knows.

>>40475491
Skelly here, just started a week ago. At what point should I be adding accessories to my workout? I just want to add dumbbell flies for dem chest gains, maybe something else too.

Arnie is my inspiration and I want a chest like his

>>40480322
what are your stats like on your major lifts? Get those up for a few months before you add extras - I'm at that stage now desu

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>>40478164
pls I need help

>>40475491
How do I rapidly lose weight? I've subbing bad food with healthier things, drinking water, 20 minute jog every morning. But I need to loose at least 15lbs so I can go back to loading at a surplus.

How do I have a Viking mindset and apply this to fitness?

>>40479996
Lol, except he's already fat and wants to lose weight. We have no idea how much or little he does at the gym so why would he add back exercise calories?

You forget most fatties think "i ran for 10 minutes so i can eat back 250 calories that MFP says I can!" and then they underestimate how much they eat and their weight loss stalls. Unless the above OP is meticulously weighing and measuring what he eats, which based on 6 months of "work" and still having tits says he doesn't, then he doesn't need to factor in TDEE until he starts to actually put in work.

>>40479941
Drink as much water as you can. It will help you feel full, it will replace empty calories you may be consuming in drinks (soda, alcohol, etc), and it could help clear up your skin if you need it.

I said BMR, unlike the above poster, because TDEE can drastically vary and most people (almost all) have no idea how much activity they really do. At this stage you probably don't need to worry about eating back exercise calories unless you're running 10ks every other day.

Good luck and check back in 3 months anon. You can do it.

Oh and I lost 115lbs doing everything I told you to do. Took me about a year and 3 months to lose it all.

>>40478595
>doens't row for 45 minutes straight
fagget

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What are good alternatives to milk in coffee? Using water gives me heartburn and almond milk seems to denature.

>>40480977
>pouring water in your coffee (99% water)

>>40480309
I did it mostly for my acne. I know that a high ratio of o6 to o3 leads to inflamation wich in my case manifests itself as acne, so since I'm all about the natural remedies I'm healing it through diet. Its working really well but I was just wondering.

>>40479996
>>40480738
Thank you for the advise and support friends :^)

>>40480977
Heavy cream. Top notch

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If I use 2 16 kg Kettlebells to each hand and do a kettlebell swing, will it have the same effekt as using one 32 kg Kettlebell for the swing?

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>>40480977
I like this stuff, tastes pretty good

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>>40480738
I do appreciate your advice, however I have put work in relative to what I looked like before. As I said before, I have wide hips, so I'm like a flounder fish. Wide from one side, """"""thinner"""""" from the other.

I do agree with what you've said, nevertheless. I'm still fat.

>>40481186

Thanks m8. I'll pick some up the next time I go shopping.

Does anyone have the pic from /owg/ about the classical lifts and their accessories

>>40480977
>put water in coffee
>just have more coffee now

You idiot

Too fat to squat properly. Good exercises to build butt, leg and back strength while I lose weight?

>>40481360
Cardio

>>40481367

Seriously? That's the best way to build ass and back muscles?

>>40481380
No, but it's the best way to lose weight until you can squat and deadlift, big boy

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Should I keep doing SL until I hit 1/2/3/4 then move over to reddit PPL for asthetics?

Finished my first workout yesterday now my body hurts, did I do something wrong?

>>40481442
Yeah, you didn't read the fucking sticky before posting.

>>40481448
THIS LINK COVERS THE FOLLOWING TOPICS:

- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements

CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS

I read that, I didn't start a thread about those topics

For barbell exercises should the weights be tightly fastened with the collar, so it can't roll or move at all? Or should it have a little bit of give

>>40481489
Did you try clicking the hyper link, fagget?

>>40481505
nah senpai

>>40481584
does this actually matter to some people?

>>40481615
Some people are retarded and need to be spoonfed

>>40481489
G8 b8 m8

>>40475491
1st time in gym stories? I can't get myself to do it..

what's the probability my fatigue is caused only by my 5 hours sleep the past 2 nights, as opposed to an average of 10+, I'm just worrying whether a hernia could cause fatigue and lack of energy.

I have little to no willpower. I'm weak. How do I fix this? You guessed it, I'm trying to cut

2 plate bench for reps
2 plate squat for reps
3 plate deadline for reps
1.5 plate ohp
I'm on candito linear (added ohp 3X6 to friday) but the lower body lifts are going too slow at only once a week are there any programs like candid which have you heavy squatting and deadlifting 2X a week? Or can I change the light lower day to be a second heavy day?

>>40481919
Also, what are the odds of this potential injury being caused by lifting? I have good form with all my lifts. I weigh 63kg and bench 48kg db bench, row 45kg db, OHP 29kg and squat 55kg. All with dbs at home.

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How important is watching your sodium intake?

>>40481919
>>40482184
Sleeping for 10+ hours might not be good either.
You should probably sleep until you naturally wake up, which could be anywhere between 5 and 9 hours.

>>40482184
General fatique is usually do to underrecovery/overtraining, and not due to an injury.

>>40482205
Kinda important as the more you intake, the more you'd have to drink. But we do need sodium in our diets.

How long will it take for me to improve my cardio? I've been doing cardio every day for a couple weeks now but it is pure suffering since I'm so out of shape.

>>40482503
C25K; sticky

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>>40475491
Did SS with acessories but fell for the dirty bulk meme, been cutting for basically 1 year slowly but now I'm almost done with it(pic related was taken yesterday iirc)

after I end my cut I plan on lean bulking aka 300 surplus MAX, so I was wondering if I should keep doing the same routine and try to see if I can milk out more strength gains(lifts are past intermediate) or if I should move to a different one and if so which? I like to have strong compounds and then do ligther on acessories(outside shit like dips and inc dbb bench)

goals is aesthetics basically, see Zac Effron on the new Baywatch movie thats coming out

The other day I got back from the gym and as soon as I got home I got hit with a sudden fever, disorientation, and muscle aches, especially in my lower back and hamstrings. I was also nauseated, which I still am today. Is this food poisoning, or due to over exertion? I did 210 x 5 squats which isn't even that high for me. During my workout, I did feel my food coming back up though. The smell of Giant brand italian sausage also makes me want to throw up instantly, and thats what I ate before that workout.

So I'm hitting 1/2/3/4 pl8s for reps in a week or two @ ~16% BF.

I want to cut to 8-10% BF.

I have stalled on SL and want to move onto a PPL.

So my question is: Should I switch to PPL before or after cutting? I don't want to lose any gains while cutting.

I have a much better mind muscle connection on one side of my body than the other, resulting in easier reps and imbalanced growth on that side.

Is this normal?

How do I fix it? Thanks

>>40482743
jerk off with your other arm.

When should I start using a belt? Someone told me for lifts over bodyweight but I still can keep plenty of tightness

>>40482796
when you try 1RM

>>40475491
Everytime I run, my knees aren't happy. I'm fine for walking, but going up stairs, straightening my legs if I'm sitting etc is quite sore.

I ran 5km today in under 30mins (first time). Weigh about 68kg, 5'8.

Any thoughts?

Is putting your hands on your legs/kness when leg pressing "cheating"? I feel a lot more secure and can get a lot deeper when I do it.

>>40475995
Your skinnyfat, fat being the operative word. Stop trying to find mass gainers and either slim down first, or do a slow bulk. You don't need the 1000 extra calories from gomad or mass gainers. If you are having a hard time eating enough protein, use protein powder.

>>40479996
What if I have a shit bladder and piss like a monster if I drink a lot?

Starting to get sick, head aches, throat is sore, really want to work out tho and already feeling guilty that im not going.
Should I just skip gym entirely or do some half-assed workout?

>>40483088
You're*

How long should a GOMAD cycle last?

>>40483316
0 days.

Seriously, more than a liter isn't necessary.
More than 2 liters is unhealthy.

What can I substitute fish and meat with on my meals? I love eating meat but only like 3x week or sometimes even less or none, fish I eat basically daily but I don't want to keep doing it because mercury.

so what do I replace with? tofu seems processed trash, seitan just a huge gluten blob so Im lost

>>40483464

Legumes are probably your best bet as far as non-dairy options go, particularly soybeans if you aren't afraid of "m-muh phytoestrogens" because they're a complete protein source.

Kinda hard to get a good protein dense meal without meat.

>>40483464
>>40483547
I just do 6 scoops of whey.

>>40483547

When in doubt, cottage cheese and greek yogurt are 10/10

>>40477447
UK actually and the doctors have given me orthotic insole but it's not enough to stop the level of probation from allowing my tibial torsion from pulling the knee inward. What doesn't help is that leg is the longer one so the knee is more inclined to bend and they don't care about the chronic pain of someone in my age bracket. My brother's knees are going the same way and it's interfering with his squat form. All these knee supports don't accommodate a small knee with large thighs without slipping out of place all the damn time. Recommendations please

>>40483547
>>40483572
>>40483561
it's not due to protein, simply it feels like I dont feel pleased/hunger filled if I dont have any of those two I mentioned

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I always get comments on my skinnyfatness and gyno.
What would be the best quickest method for me to go ottermode and stay there?

>>40483590
Then just eat meat like once a week?

>>40483593
Reading the sticky.

>>40483590

Well if you're not worried about protein, legumes are very filling because they're loaded with all the good shit for keeping you full, especially if you cook them with some fat.

How do i get my shitty 24 hr to replace their equipment as well as add more plates?

the power cage has a broken barbell holder thing. the pin that locks it in is missing so one side is always bottomed. Half the barbells have 0 knurling it seems like. and the plates are all over the fucking place and it's like a scavenger hunt.

>>40483624
yeah and then what do I eat with my veggies and/or rice and stuff?

>>40483626
any problem with canned beans? ingredients list say beans, water and salt
is the sodium level fine if I wash them in water before eating?

>>40482224
Well I haven't lifted for a week now

>>40483593
If you take away your side-fats there is a pretty cute looking girl in there.

>>40483647

Sounds like it's just a can of beans that are re-constituted for you to save you the trouble, so those should be fine.

Washing them won't change the sodium content because they've been brining in the shit. You'll be fine as long as you get a healthy dose of water to go with it.

>>40483647
I often eat canned beans.
If they're not in some kind of sauce, they usually don't contain a lot of salt or other shit.

I usually just eat beans with vegetables, you could add some sauce to your rice or potatoes or something.
I wouldn't mind just eating rice with vegetables and some sauce.

How long does it take to get acclimated to cardio?

I tried my rower for the first time and it fucked me right up. My quads, my arms, and my back too.

I can squat over 3 plates, row 2 plates, and can curl at least 115.

I wasn't even on a high intensity either, and I'm hoping not every session is that bad. Old people use it for longer than me.

>>40482669
>>40482669
pls respond

>>40483654
Do some easy cardio and very light exercises, that'll aid recovery.
Only begin lifting heavy again when you feel good and recovered.
This can take a month, or even more, depending on how underrecovered you've become.

>>40482669
>>40483708

If you're still making linear gains, you might as well stick to SS until those are exhausted.

If you want an intermediate routine that has room for a strong focus on compounds with some accessories, PPL or Upper/Lower routines might be what you're looking for.

Texas Method is also pretty good if you want an even stronger focus on the main compounds. The routine is built around just the compounds but there's nothing saying you can't do some isolations after them

>>40483775
>, PPL or Upper/Lower routines


any recommended ones or websites explaining how to do/program them?
I've got some for TM but it seems solely focused on just getting strength up

>>40482669
>>40483775

>If you're still making linear gains, you might as well stick to SS until those are exhausted.
Milking LP is a great way to get injured.

>Texas Method is also pretty good
Unless you're a strong and big college-aged male, no, it's not.

>>40483794

Unfortunately, I know very little about programming PPL and UL routines, so I can't help you there. The Routine General would likely be of much better help there.

>>40483794
Make your own. That's what I did and I'm always going up in weight when I'm not working

Just seperate some exercises into the group and go nuts.

>>40483795
what do

>>40483821
eh fuck, I'll research and see if I can filter out all the broscience garbo

>>40483864
well I was planning on keeping what im doing, lways rying to get the weight up but I'm aware you'll stall and shit gets really hard as you go heavier

>>40483883
you can go with >>40483864

just have to keep a few things in mind:
1. do enough
2. keep your joints healthy, so you can do 1
3. don't overtrain/underrecover

You need to find a balance between 1 and 3.
If you always feel good and read to do more, you're likely not doing enough.
If your performance (e.g. estimated 1RM) goes down each week or you're feeling very tired or can't sleep well, you're doing too much.
Going to or near failure every set is also probably not a good idea for both 2 and 3.

A common approach is to do the main lifts 2-3 times a week, and progress them from higher reps to lower reps over a 3 week period, and take a deload the 4th week.

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I want to OHP 135lb this summer. Currently work with 95. What accessory work can I do to make that 1pl8 come faster?

++I drink 48 oz of black coffee every morning. Do I need to cut back? Will it kill my gains/kidneys?

>>40483984
Lateral delt and upper back work.

Bent-over front raises.

Close grip bench can help too.

>>40483984
More sets, my dude.

>>40483883
I'll give you mine as an idea. It's not the best but it works for me. I can tell you the gains I recieved from it if you're interested but I'll leave that out to just show it

I do legs pull push, and I now like to seperate the sandwich the legs with a rest day inbetween because fuck good mornings. Everything is 3 sets except rack pulls/deadlift and calf raises which I do 100 every workout.

Legs
Squats or a variant of them. Split squats recently. - 5-7
Calf raises
BB glute bridges - 10
Good Mornings - 5-10

Pull
Rack pulls below knee (used to be deadlifts)
Power shrugs - 10
Weighted pullups/chin, or inclined bench rows. Did t bar rows two days ago instead - 5
Usually do db rows - 10
Curls - 8-12
Wrist roller

Push
Bench press (alternates with inclined bench press every other workout. Never on the same day) - 5
OHP - 5
Weighted Dips - 10
Lat raises then pushups in between every set - 15 of each

If my shoulder hurts when I reach downward, and REALLY hurts when I reach for my wallet, what did I injure?

How can I stretch it out? Probably hurt at work, lifting box from chest level over my head

>>40475491
When it was could it have been over there but not completely different than it is because they were the same?

>>40484176
Probably some rotator cuff muscle.
Don't just stretch.
First rest, then strengthen in partial range of motion, then increase range of motion by stretching lightly, then strengthen in full range of motion.

Reaching for wallet requires a lot of internal rotation, so your subscapularis could be injured.
https://www.youtube.com/watch?v=OIBpU9orjTs
Use light weight, don't let your shoulder roll forward (woman in video prevents it by holding it with her other hand).

>>40484339
Tried a dip at home, absolute no go. Sat in my computer chair and tried to push myself up a bit with my hand on the arm rest, hurts like shit. Sound about right for the subscapularis?

Perry much just wait it out?

>>40484399
Could be a lot of different things.
Strengthening the subscap will almost surely not hurt though.

So if you already go to a gym for leg exercises or some other shit, don't do anything that involves the shoulders besides the stuff I mentioned in the other comment.
Still, first rest.

>>40484305
about 20% chance that the answer is yes

I can't squat, what other exercise can I perform that will make up for my lower back?

I'm out of shape lads. I still have muscle, but whenever I exert myself (for instance carrying 40lb bags in each arm) I feel pressure in my face like I'm going to black out. The spirit is willing, but the flesh is spongy and weak.

Why is my oxygen being depleted so fast? How do I approach lifting again? I feel strong enough but I feel like I'm going to pass out if I exert myself.

>>40484545
Block pulls, rack pulls, good morning, RDLs, SLDLs, you can use the hyperextension machine, barbell rows without resetting each rep.

Ok listen you fags I need real help here. Got some extra monies. Gonna buy a cage. Thinking titan t3 and use rogue accessories or a rogue r3? The titan saves me 200 bucks which I can use to buy a bar. Gonna have to wait couple weeks after to get some weights. I like the Titan and am sure it will work but also like fancy name brand gay shit. Help

>>40484577
thank you anon, however I forgot to mention that I would like to not get my legs involved at all since my left one is a lot weaker which restricts me from doing any kind of leg exercises desu

>>40484674
That leaves the hyperextension machine and barbell rows.

Doing both can still build a nice lower back.

>>40484696
thanks again

My shoulder's fucked up and won't be getting fixed any time soon. The way the bar sits on my shoulder when I've attempted to squat pushes it out of the joint so I've been using the leg press machine instead. Is there anything else I should be doing for my legs?

>>40484768
Front squats.

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>>40477215
M A N C H E S T E R

>>40477775

well said fellow /pol/bro xD!

>>40484782
I didn't know this existed! Thanks Anon!

I cant hit my protein with the calories i have left to eat today.
Better to go over 200kcal to hit protein or no

>>40484984
If you can't hit 100g protein then your cal intake is too low.

>>40484788
Nice hitler dubs. Too bad about the autism though. Hang in there.

>>40484569
bump

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Anyone know what this area is called?
I had diarrhea about 10 times today and now this area is aching.

I weight around 89 pounds would be eating strictly meats gain me muscles while using barbells.
I want to get a gym membership in the next couple days.

It's commonly expected that lifting on a cut isn't to make numbers go up but to keep them from going down, correct?

>>40485533
quantum laborum

>>40475491
Been going to the gym for two months now doing stronglifts 5x5. Since starting I've put on about 2kg (I was quite light to begin with). Honestly, is this too slow?

>>40485533
quadratus lumborum whoops

>>40486668
Give us some numbers here. Height weight and cal intake

>>40486681
Height: 173cm
Weight (current): 61.5kg

I don't know what I consume, tracking it seems like such a massive hassle.

>>40486716
>tracking it seems like a massive scale

You're never gonna get the results you want unless you start tracking your intake.

>>40486668
Just starting, 400 grams a month is the most you can gain. Of just muscle. Rest would be fat and water.

>>40486730
Who told you that number?

>>40486726
It seems impossible unless you have a strict diet where you have the same breakfast, the same lunch and the same dinner every day. Sure if I had 1 cup of oats every morning and 1 chicken breast for lunch and 1 more for dinner I could follow it but outside of that I can't see how. Couple in the fact that I'm often not cooking for myself and have no choice about what I'm eating.

>>40486775
Because you can download MyFitnessPal and simply be aware of what you're eating instead of just eating. Either do it or don't, but if you don't you're going to gain more fat than muscle guaranteed.

>>40486792
>MyFitnessPal
Thanks I'll have a look at it.

>>40476238
Looks pretty good. If you want a specific answer, weigh each of the components and put it into MFP, and post the macros. Eg:
>How much those veggies weigh
>How much the chicken breast weighs
>How much that white stuff weighs

Then you can get specific information.

THat being said, that's probably one of the best dinners to eat I've seen here in a while, no matter what your goal. Good work anon.

>>40475491
I'm around 17% bodyfat percentage. If I lose weight, will I sweat less? It's becoming a serious problem. I'm desperately hoping when I hit 13 or 14 percent it lessons.

Am I hoping in vain, brehs?

I worked out yesterday, is it a waste of a protein shake if I drink one today even if I haven't worked out in over 24 hours?

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What is a good biceps radius to aim for to no longer be a DYEL?

I am an ectomorph and am currently 140 lbs with 12" biceps and little to no body fat.

>>40475491
I don't understand why people post images from that show when talking about being alpha or whatever. The Vikings were a group of drunken retards who ended up getting their ass kicked by every single peasant state in Europe as soon as they got their shit together.

>>40487685
OP here. For me it's not like that. I just love the show. Plain and simple ;)

>>40481429
Anybody?

does mastic gum really work?

>>40487794
Reddit PPL is only 3 days a week right? Why not a normal PPL like coolcicadas?

How the fuck do I go to bed earlier?
I've been trying for weeks, but I can't fall asleep no matter what and I usually resort to watching YT videos till midnight or later.
It's almost like an anxiety feeling when I try to go to sleep early.

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My partner left me. I don't want her back, I want to disregard long-term commitments, improve myself, and become an athletic, underwear moistening sex machine.

Teach me. Exercise, charisma, everything.

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Is Nick natty?

>>40488452
Get /fit/ and use your coin earned in the arena to bang hot prostitute in Amsterdam. Ram cock in arse and see it done

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>>40488117
if you're a back sleeper: focus on your breathing like with meditation, try and get it as slow and even as possible.
if you're a side sleeper: focus on about 3 square inches of your body at once, and blot out distraction form everywhere else. start at your toes and slowly work your way up. alternatively: focus on muscle groups you worked that day

either of these usually put me to sleep in less than 5min

what do roids actually do

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I'm on isotetoine (accutane) and starting to have joint problems.

My knee flares up when I squat, my elbow hurts when I lock out and my fucking thumb clicks.

Didn't train this week and reduced the amount of calories I consume. Wanted to hit it hard on the weekend but still having problems.

I wonder if I should just wrap my knee when doing legs and wrap the elbow when doing upper body or rest for another week on a calorie deficit.

>slept 4 hours over the past two nights
>fail deadlift warm up, almost fail easy bench set
I've never lifted after sleeping so little before, but is this normal? is CNS really that important?

>>40489716

Yes. Now you know why people say sleep is extremely fucking important. It's when your body most effectively recovers.

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How does bench train your chest when your arms are lifting the weight?

>>40489987
Magic

>>40489987
Bench doesn't train chest it trains your lats.

How do I fix my deadlift? My form has been off for months.

>>40490030

Have you tried fixing your shitty form?

>>40490030
Deload

>>40490041
What a great suggestion. Thank you. Now fuck off back to pleddit.

>>40490044
Tried. After 120 kg it starts to feel off, while in the past my 1rm is way higher.

Is fruit necessary in any diet? I want to go completely no sugar. Is it necessary for absolute good health or can I rely on vegetables instead?

>>40488117
Don't look at any electronic screen at least 2 hours before laying down

my girlfriends mom is at my house right now and my girlfriend is at work.

i own a 3 bedroom 1 bath house.

i have to shit so fucking bad right now....do i want til she leaves or show her i do not give a fuck and take a shit anyway.

>>40490156
Shit in the bath that'll show em

>>40490156
>doesnt have the balls to poop in his own house

>>40480367
Very low. I did 100lb bench press yesterday, squat is 105lb, OHP is 55lb, and DL is also 100lb desu

Someday I will mak big gains. BUT NOT IF MY JOB KEEPS SENDING ME TO SHITHOLES WITH NO GYM FOR MONTHS AT A TIME REEEEEE

I've been dilligently tracking and eating 1500 calories a day and I went from 235 to 241. Is it possible it's water weight? I ate a salty meal last night. I've been stuck around this weight for a while and I'm getting frustrated

How do I train while cutting?

>>40475491
Any good hypertrophy starting program mixed with strength training? Want to make fast gains, but also don't want to be weak faggot.
What do?

>>40481429
You can if you want, or make your own PPL. Reddit PPL is honestly more for beginners anyway. But hey, it's probably a pretty fkn solid follow to SL. Just be aware that you may eventually stop seeing gains, and need to consider (consider; not swap. It's your call) swapping after a few months.

It really depends what works for you. When you exit SL it's time to spend a few months figuring out what works best.


>>40487897
Reddit PPLis 6 days a week. They have a new one which actually isn't half bad, and a lot more in line withother PPL's.

>>40489013
First off, check out the /r/steroids wiki. THe permanent hate we have for reddit is actually suspended for their roid forums, since they have legit information on there.


Anyway, steroids are synthetic forms of the male sex hormone testosterone, which is responsible for a few things, including muscle growth. Roiders, at their core, put a bunch of testosterone into their muscles so that they can build muscle at an increased rate. It does this by amping their work capacity up to eleven; they can train longer before their body says "fuck you, I'm not growing anymore" so they can spend a shitload of time in the gym, and see a much better return for that time.
It's actually a lot more complex with that, and you need drugs to balance the estrogen (that's testosterone being converted to estrogen) and also to return to your normal testosterone production after your cycle.


Tl;dr:
They're cheating frauds who use chemical wizardry to trick their bodies into growing.

>>40490321
pls respond

>>40475491
Guys, I fucked up. While at an event a few hours ago I was sprinting all out, overbalanced and slipped over. Landed really bad, at high speed, and fucked up my arm. I was lying there for a second, and it took a few secs for everything to snap back into focus, since it hurt a fucktonne. Pretty sure the entire shock of my body faceplanting went into my arm. Felt a sharp pain in my left arm when I moved it in certain directions, but it's gone down to a dull pain and soreness now. It was weak for a while there too, but it regained most of it's ability to carry shit within about 15 mins, but it's still uncomfortable and sore to use it to hold shit. I have almost full mobility, but still the more extream positions aren't fun. No bruising or discoloration either.


So what the fuck have I done to myself, and how do I treat it? I don't think it's bad enough to get medfags involved (will if it still hurts in 3 days though) but I'd like to end the discomfort as soon as possible. Plus I have work tomorrow night (waiter) and ideally I'd like it to be less fucked by then.

>>40490321
you put muscle on

>>40490765
Way to go clutz
You are prob gonna be out of the gym for like a week or two now

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>>40475491
You really should eat broccoli if possible. Broccoli can actually prevent/cure ulcers. The bacteria that cause stomach ulcers can't deal with broccoli.

http://www.webmd.com/food-recipes/news/20020528/broccoli-beats-ulcers-cancer

Some good ways to cook broccoli:
-steamed then add butter, fresh lemon juice, salt (this is my go to for most cooked green veggies)
- browned in over. toss with olive oil, salt, pepper. Cook at 400 for 20 minutes, turn broccoli & cook for 10 more minutes.
- steamed with Worcestershire sauce (you would be surprised how well this goes together.

lentils are high in calories, right? why are they recommended then? also, how many calories are actually absorbed from vegetables/ fruit when taking fibre and protein into account?

I honestly think /fit/ needs to be /educated/ regarding true calories. I never see anybody talking about the fact you only absorb 20-38% calories from almonds, for example, or that protein in general takes 20% of its calories to digest it.

Not a question but ffs I need to rant.

I fucking hate clubs, I hate them. Yesterday my friends convinced me to go with them to this shitty club, so I went, and admittedly had a good time, but only because my friends were there and everyone was excited to see me after I had a week of caveman hermit mode. So that felt good. Also got a few compliments on gainz. That felt amazing. Also /noalcohol/.

Got home at about 4, couldnt sleep untill 5. Woke up today at 1, felt extremely shitty and tired overall, and knew gym was gonna be fucking shite today. Just got home from the gym, it was fucking shite.

Why the fuck do I do these things. I'm changing my life, I'm eating healthy, I'm making good progress on lifts/physique, I've quit smoking, I've quit alcohol, pretty much for the first time ever I have my shit together, and a night at a fucking shitty club completely destroys my workout the next day. I have about a million calories to eat still as well cause I woke up at 1.

I fucking hate clubs. Jesus christ.

I did hack squats as my 3rd leg exercise today and they left big ass bruises all over my shoulders. Is this shit normal?

>>40483589
if one leg is shorter an insole won't do it, you need a shoe with a thicker sole
if you intend to keep the knee from flexing inward it will certainly be a hinged piece and fairly strong
also, every bit of extra weight makes this sort of problem very much worse
see an orthopedist

I just chugged 16 oz of black coffee since it was luke-warm.

how fucked am I?

Whats a good routine for a female ? already have diet planned out, caloric deficit, never lifted before so looking to get stronger while loosing some fat.

Going from fat to otter

do I need to hit the gym, or can I just do bodyweight?

>friend finally starts working out with me
>he refuses to do any other routine than the fucking ss meme one he read up on here on /fit/
You fucking shits I swear

>>40490093

Fruit is good for certain Vitamins and Minerals but if you feel you can cover your bases otherwise it's not "required"

>>40490321
Considering how overweight you appear to be, you're probably gaining muscle assuming you're lifting, though water weight can be sneaky as well.

Or you're just dogshit at counting calories. You'd have to be like 4 feet tall for 1500 calories to make you gain fat.

>>40490347
Keep lifting like you normally do, though you may need to make some sacrifices on weight overtime since you'll likely lose some strength.

>>40490895
Something being high in calories doesn't mean it's bad for you, familia. Lentils are good because they actually don't have that many calories when you factor out fiber. That and complex carbs are always good. They also have a decent amount of protein for the net calories.

The reason people don't discuss net calories much is because things get really complicated when you get into shit like the Thermic Effect of Food

>>40491213
SS

>>40491223
Going to the gym will get you there faster.

really don't know where else to ask this

I had surgery on wednesday, under general
they told me as I entered the theatre that they'd need to shave the area they'd be operating, and I said it's fine
when I woke up and went to the toilet, I found that they also shaved a patch off my thigh

why did they do that?
what else did they do when I was out

Been sneaking up to 1/2/3/4 pl8 and doing some calculations. My OHP and bench are going pretty steady, and am almost there, but my deadlift is lacking. Can I deadlift (and increase the weight) twice a week to speed the process? I mean, does it seem realistic? For deadlift I am to increase the weight by 5kg every workout (OHP and bench 2.5k each workout). Or would it be too much?

>>40491409
Where did they operate?

>>40491506
right calf
they shaved the left thigh too, and I don't know why
guess I never will now, I'm not going to ask them

>>40491447
pls respond

I recently started lifting on a program recommended by a PT like so:

AxBxCxx
5x5 every exercise

A:
DB Chest Press
DB Flys
Triceps Pullover
Push ups

B:
Lat Pulldown machine
Bent over Row
Bicep Curls
Rear Delt machine

C:
Leg Press machine
Leg Curl machine
Leg extension
Romanian Deadlifts

I've just read Starting Strength, Stronglifts, and Stripped 5x5 from the wiki and realise they're nothing like what I'm doing at the moment, so I want to a routine more akin to one of them. The only thing is I really like DB exercises. Has anyone any experience with a good beginners routine that utilises a lot of DB exercises? Also what are the most popular DB exercises?

>>40490347
In response to the building muscle thing. I'm 6'1 and I started lifting like two weeks ago. I know I'm not miscounting because I've already lost 100lbs from counting calories. I just didn't think It was possible for me to gain that much muscle in a short time. Im guessing it's a combination of muscle and water weight. I'm getting skinfold calipers soon so that should help measure my fat loss more accurately

>>40475971
What you can do instead is you take a fairly wide stance, squat all the wax down (without addet weight), then you pull your upper body through your legs as far as you can and kiss your gains goodbye!
Hope that helps..

>>40492156
you can subsitute all upper body bb lifts with db but you'll need bb for lower
do ss for a few months with db if you prefer but I'd advise you to keep the bb until endf of noob gains

>be 23 y/o 70kg 5'9
>lifting for 2 years
>running for 1 year
>keto for the past 6 months
>6 pack visible
>chest striations
>vascularity
>enter company's annual health check up
>cholesterol levels at 250, which is supposedly very fucking high

In 1 month if shit doesn't get to normal I will be prescribed with meds.
How the fuck is it so high /fit/? Is it because of keto?
I guess this is goodbye to keto.

Is it normal to get discolored poop? I recently got this when I started eating oats

I would usually eat a cup of it with 2 cups of milk and a scoop of protein, mixed it all together and the nuked it

Pros and cons of creatine?

I'm not doing GOMAD but I am drinking way more milk than I probably should. I go to the gym four times a week but I drink milk every day. Sometimes multiple glasses. What will happen if I keep this up?

>>40492659
You'll strengthen the skeleton in you until he's strong enough to free himself from your body.

>>40492532
keto is bad for your health
at least for lo,g peiods

>>40492659
you supposedlty risk kidney stones

>>40492532
Yes, it's the keto. Keto can lead to heart disease in normally very healthy individuals, and has also been linked to sudden death.

/fit/, how do you make oatmeal for the purpose of bulking?

One kcal is roughly 4200 joules. If I Can roughly estimate the work I do during a work out can I make an estimate of the amount of calories spent?

>>40493010
You'd also have to account for your elevated pulse and body temp. Also the speed of your reps especially the negatives would change the actual work your muscles do

>>40493166
So its easier to underestimate than to ovrestimate the amount of burned calories? Thank you.

>>40475727
>2 days ago
If your lifts are novice, you could probably go up by 10 pounds each session in squats and diddlies. Those weight increases are definitely realistic for a good while. I'd imagine those numbers would fall off around 2/3/4 but I only squat lmao2.5pl8 so I can't say for sure.
As for your last question, I saw better progress using a 5/3/1 rep scheme in my OHP and deadlift but SS is still going strong for my bench and squat

If a routine has say 3x5+ I get that the last set is as many reps as possible. What I don't get is when you would increase the weight you're doing for those 3 sets. Someone said when they hit 7 reps for that last set they will increase the weight but wondering what you guys think

What does /fit/ workout to for weightlifting or cardio? Are there any albums of the day with separate genres you guys listen to?

Can I base my whole workout routine around dumbells?

Fuck legwork

>>40493501
kek
no

>>40492623
Boys pls

>>40493501
you can do lots whatever you want to do

is there anything I can do in-addition to lifting if I work a job that has me standing up for 8 hours a day?

Running makes it so my legs are fucking dead after 2 weeks.

When I run after about 20 minutes I start to have some kind of mucus come up from my throat and I start having to repeatedly clear my throat... is this normal or because I'm such a fat slob, or both? Also I start to get pressure in my ears if I'm wearing earbuds.

What cardio training has the most attractive chicks? I was thinking of biking at a path near my house.

>>40493457
if you did 3x5 with good form you should add weight
>>40493700
do something else for cardio
swimming or rowing for example or a sport uyou like

Is white rice a bad card to be eating on a cut? Usually throw two servings of rice around 300cal into my daily diet.

>>40494126
IIFYM