QTDDTOT

How much weight is meant by "pl8" in 1234pl8 ? What kind of fucking plates do u mean? My country uses kilos

>>40511955
1pl8 is 60kg including the 20kg Olympic barbell bar.

Does that help?

File: 1482957416638.jpg (112KB, 640x640px) Image search: [Google]

112KB, 640x640px

Hey /fit/, did I gain like 30lbs of LBM in 3.5 years? Is my logic flawed?

Went from 160lbs weak sack of shit to 182lbs of mediocrity, my calculations:
160lbs @ 20% = 128lbs
lifting consistently 3.5 Years
182lbs @ 11% = 162lbs

162lbs - 128lbs = 34lbs, this is my gains right?

>>40511981
yeah thanks bro

>>40511992
My word... Who is this sack sweller?

>>40511992
sauce on the bae?

>>40511992
if you measured your bf% by looking in a mirror or by using a skinfold calipper or some shit, don't use it for calculations, just to describe your physique
your actual bf% may be completely different. sauce
https://www.youtube.com/watch?v=1oWcpweTuXs

When eating canned foods, should I drain the water out or is it safe to consume it?

Can cardio alone get me into ottermode? Would it depend on the type of cardio?

File: 20170226_162832.jpg (2MB, 2120x1657px) Image search: [Google]

2MB, 2120x1657px

Can i get a rating and bf% estimate

183cm
86kg
Lifts
Bench 110kg
Dead 180kg
Squat 100kg

>>40512008
>>40512020
I wish I knew

>>40512120
Thanks mate, that was informative.

>>40512213
to the water in canned food is sugar added wich is obviously not so great
if you're counting calories: find out if the calorie number on the can is for including the water or not

>>40512218
it's called ottermode bc this is what swimmers look like

>>40512235
15%. don't use it for calculations

If I'm 6'6", how long will it take for me to become aesthetic? Like 2 years?

>>40511905
yes, this plus whole carbs, animal protein and healthy fats like olive oil and you won't have issues. you're not a machine though

>>40512333
So you still have to lift to get to ottermode?

>>40512371
otters don't lift, they swim

Which cardio is better:
HIIT 2-3 times a week or cardio steady state for 30mins 5x a week? For heart health

>>40512600
Bump

File: yaboycarrottop.jpg (58KB, 500x710px) Image search: [Google]

58KB, 500x710px

how many carrots do you have to eat daily to get and maintain a healthy "glow"? can you "load" the beta carotene? like eat a lot of carrots first couple of days to get the glow quick and than maintain with eating a certain amount of carrots a day?

>>40512371
it would achieve it quicker

5x5 vs 3x5? Or just run StrongLifts until I fail and then drop to 3x5?

>>40511905
Can I squat in New Balance trainers? Link related https://m.jdsports.co.uk/men/brand/new-balance/

File: pepe thinking.png (37KB, 396x400px) Image search: [Google]

37KB, 396x400px

>>40511905
I'm 80kg, and can add 21kg to my belt for 5RM weighted pullups.

How much should I add to my belt for a 3x5?

>>40513587
Shit, Chin ups not pull ups

>>40511955
a plate is a 20kg disc. 1pl8 = 1 plate on both sides + the bar. 2pl8 = 100kg ect

>>40513463
Soles look slightly too cushioned. It's probably not a BIG deal if you aren't squatting heavy. Better to have some chuck taylors or something though. You want a hard sole.

What kind of stretches should I be doing for SS? I don't stretch before my workouts and I know it'll catch up to me eventually.

How do we actually physically lose weight?

Is the weight we consume by exercising/existing basically turned into CO2 in breath and that's it?

>>40513783
Body consumes your body fat and muscle in order to maintain itself

>>40513783
Yes, most of the actual weight you lose is in the form of CO2.

>>40511905
How much will taking 25mg/day of MK-677 raise my BMR?

>>40513770
Just stretch how you were taught in PE, bog standard ones. Should be fine

My chest is gaining some good size, but it looks like the lower part of my pecs isnt developing as much as the upper. Should I do decline bench or is it a meme and I should just keep on doing bench?

I usually do normal bench and incline bench, and am usually able to increase the weight on bench every workout

How many pl8s do I need to lift to carry all my feels?

Should I do sqauts if I have a history of bad knees in the family?

>>40511905
According to nutritiondata, spinach and kale are two of some of the most vitamin rich vegetables out there and also have a decent amount of minerals
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
So I'd say they're pretty sufficient on their own.

>>40515124
~36

>>40515369
Do I have to eat both together on their own or can I pick one and that will also be enuff?

>>40514542
bench with correct form

>>40515322
yes, try lowbar if you can but highbar with proper depth is fine aswell

File: 1484394255316.jpg (234KB, 1080x1920px) Image search: [Google]

234KB, 1080x1920px

Am I fucking up how i weight out my chicken?

I cook up 7 or so pounds of chicken in a slow cooker. shred it, and then drain it in a collander. Then I just measure it out by ounce when I portion it out.

Every site I see says "weigh meat before cooking" well chicken breast is pumped full of water and brine and shit, am I fucking up by weighing it after cooking?

>>40515566
>weighs after cooking
I bet you dont activate your almods either

>>40515566
just find out the nutrition values from cooked chicken like nigga wtf hahahahaha

File: 10347887[1].jpg (25KB, 500x500px) Image search: [Google]

25KB, 500x500px

Best way to use the rowing machine like this one?
Right now I'm just rowing for 25-30 minutes straight (300-350 repeats, slowly adding more) three times a week.

t. couch potato

>>40515590
you talking about almonds
>>40515596
how the fuck do i do that man?

>>40515507
Alright thanks man

>>40515625
wtf? are you legit retarded? ever heard of google? type it in and youll find a link just how i got mine 2 seconds ago.

literally wtf

>>40515655
motherfucker.

>>40515682
fuck you for not thinking

Is there a good program for aesthetics that anyone can recommend?

File: insultcompliment.png (173KB, 308x242px) Image search: [Google]

173KB, 308x242px

Quitting the back squat thanks to insane struggles and pain. I'm pretty sure I'll never be able to do them without a bunch of gimmicks and professional coaching applied.

So whats are some good alternatives that may work for compound movement/athleticism?

I already include extensions, leg press, db lunges, rdl, leg curl, and barbell glute bridges. of course I do and love deadlifts on other days.

Short of only doing 1/4 rep squats I'm out of ideas. Bulgarian split squats possibly? or those too much like lunges?

>>40515689
you're a real sonofabitch

>>40515765
you are a real retard

What time should I take creatine

>>40516123
When you want to die

Did any of you cut down to low body fat before you started working on bulking gains? Does it help make sure you get more muscle over fat during bulking, or is it just pure aesthetics.

>>40516123

It really doesn't matter as long as you get your daily dose, though studies seem to agree that taking it post-workout might give slightly more gains.

Realistically how big can your legs get through leg press and lunges?

I've been doing SS since the summer (never lifted before), but I never switched to the second phase with the power cleans. Problem is I'm reaching this point where I can't go up anymore. The only lift where I think I can go up is my squat, everything else is stagnant (or worse, some days I can't even finish properly). Should I move into the second phase or try something different?
weight: between 190-200
height: 6'2
squat : 3 x5 (185)
dl: 1 x 5 (225)
OHP: 3 x 5 (95, sometimes I fail out)
bench: 3 x 5 (135)

>>40516583
Have you deloaded?

>>40516656
I've thought about deloading on the OHP press and my dl until I can perform them without issue. The only other thing I can think is that I should've switched to the second phase a long time ago and that's why I'm not building, but that wouldn't fix the OHP?

File: routine.jpg (72KB, 731x717px) Image search: [Google]

72KB, 731x717px

This a good program? Been stalling hard on bench recently.

Skinny fat here. Can rowing machine only and no lifting (perfect diet) get me into ottermode territory? As in slim, flat stomach, and you know, not skinny fat

Guys, I have a stupid tbqh question. I lift for like 2 months and I cant focus on anything else, it is like I go out I think about lifting in my rest days I get frustrated that I am not lifting. Is this happen to you when you started? I feel like a gym rat and I am a fat fuck. It is embarrassing, but I cant stop thinking about being in the gym.

>>40516806
do pushups too and probably

>>40516464

I'd imagine it's common enough. I started as a skinnyfat and chose to cut down to 10% first while lifting because I didn't want to deal with getting fat from bulking while at ~18% body fat. My lifts aren't great but I'm obviously planning to fix that when I switch to bulking.

>Does it help make sure you get more muscle over fat during bulking, or is it just pure aesthetics.

Obviously you want to do what you can to maximize muscle gain while on a bulk, but keeping track of your calories to avoid gratuitous fat gain is largely aesthetics. If you don't give a fuck about body fat, just eat eat EAT

>>40512235
between 17 and 20% bf

>>40516821
its normal. i had it too. it will fade, just do some bodyweight, abs or cardio on off days

File: 1477646939728.png (91KB, 934x527px) Image search: [Google]

91KB, 934x527px

This is an autistic question, but I don't really understand the towel thing at gyms

How big they should be? Where do you put them when you are lifting? Do you wipe the bar also? When you are going from one machine to another, do you keep it in hands or throw it over your shoulder?

>>40516983

I've been lifting for about a year and it still hasn't gone away. I just really like lifting.

Doing bodyweight stuff at home does help scratch the itch though so I second that.

I wanna go paleo for the health benefits, lets assume it works for this scenario. What if I still take some processed foods like whey protein, how will it affect the diet?

>>40516994

If you want to bring a towel, just find a shitty hand towel you like and bring it with you. Most people I've seen use it to "claim" equipment by placing it on a bench/bar/rack. Where you keep it on your person doesn't fucking matter but I personally put it on my shoulder

I wouldn't recommend wiping the equipment with your sweaty-ass towel. Use sanitation wipes for that if you want to wipe down after use.

>>40517006
yeah after longer it went away for me, it comes in waves

>>40516994
just dont bring one who cares. and wtf just hold it in your hands or shoulder how do you even think about this

>>40512235
16%
how the fuck do you squat less than you bench, especially with an ok deadlift?

>>40517033
Aren't the wipes good for a few wipes? Does that mean I have to bring a box with me and stuff the used wipes in my pants?

>>40517110

Most gyms provide wipes for you (I've yet to see one that doesn't at any rate). I personally wouldn't bother if your gym doesn't provide wipes, just make sure to wash your hands thoroughly after your session.

>>40517146
Oh, okay. Thanks

I'm sure this has been asked a billion times but I keep seeing so much contradicting info on this so I thought I would ask.

I am an intermediate lifter and overweight (6'2" 240lbs). I am doing a cut and I worked out that I should be taking 210g of protein daily. problem is that this usually means i need to eat 4-6 scoops of protein despite me eating fairly high protein meals.

The stick seems to be wrong about this, it suggests 1.5g per lbs of body mass (not lean) which would put me at 360g per day lol, and other people says its a jewish lie by the whey industry and I only need something like .4g per lb.

Can someone shed the light on this, I would like to cut my protein down a little as I am getting sick of shakes, however I am getting results so I will stick to it if it is right.

how do I improve my immune system

>>40517261
dont really clean your house, stop washing hands, eat food with hands

bonus: troughout the day after touching a lot of stuff outside with your hands put your fingers in your mouth. also eat your snot/boogers, no a joke, children build there immune system with that. google it

>>40517227
The truth is nobody really knows for sure. Most people seem to go with 1g per lb of body mass. 360g is insane, you don't need that.

>>40517227

There is no hard science on the matter. As long as you're getting about 1g per lb of total body weigh, you're probably fine.

>>40517305

It should also be noted that your nutrition is decent while doing this. Deficiencies in certain micros will fuck with your immune system.

>>40517261
megadose vitamin c

>>40517305
Obvious troll is obvious,its not that its bad but whenever I get ill i fight off the worst of it very quickly but Im always left with something after like a cough

>>40517329
do you mean lean body mass? because total body mass would put me on more protein

>>40517369

It's actually not a troll. Being obsessive with cleanliness actually does more harm than good with regards to your immune system.

>>40517369
he's right though

the best way to build immunity to disease is by exposure to it. innoculations are just small doses of the virus/bacteria

>>40517369
a troll? what are you talking about. never had biology? the more germs you get in your system the more your body makes antibodys against it. its not smart to do all the stuff i listed but its not a troll.

>>40517390

I actually meant to say either lean mass or total mass because it wouldn't be wrong to say it depends.

1g per lb of total mass works better for a generalized population of people where a large portion of which is likely untrained
1g per lb of lean mass works better for people like you who are big with a lot of muscle underneath because eating hundreds of grams of protein is insane.

>>40516764
program looks ok, although I would replace some deads with rows. or just add rows.

>>40517394
>>40517439
>>40517441

Yeah I know that but stuff like not washing your hands and shit does sound like a troll

>>40511905
all I did for legs was heavy ass squats and I guess deadlifts to some extent

how do I not grow them more? do I need to stop squatting or even diddlylifting? I love the benefits you get from them in terms of sports but my legs have a respectable size and I dont want them bigger, especially since I want to tailor some expensive pants and it'd be an waste if I had to be buying new pants every few months like i did before

>>40517475
I'm sure he doesn't mean don't wash your hand ever again, but if you genuinely have a weak immune system and regularly wash your hands it's probably related.

>>40517549
I don't think its weak and I dont do that its just that when I get ill I fight off the main illness quickly but Im always left with something after like a cough or a blocked nose

File: ppl.png (6KB, 229x426px) Image search: [Google]

6KB, 229x426px

is this ppl look decent?

>>40511905
What exercises should I do on my off days? I usually do bodyweight and stretches to help me keep mobile and not too sore. Any suggestions? Been thinking about adding jump ropes and sprints.

>>40517605
sprints, stretches, swimming if available.

Bought rack and weights been doing ppl with dumbells with ok results. Should I stick with ppl when my rack comes or should I start ss and ditch my ppl? Any real difference both have squats dead and ohp

can too much caffeine cause diahrrea? ate a shit load of food yesterday and today I was bloated as fuck, I shit a bit and seemed fine.
some time later I had too much fucking caffeine, fwlt like I was on a bad weed trip. this past 6 hours i've been with some stomach ache, disgusting tasting burps and green explosive diahrrea

is it from the coffee? will I be fine tomorrow?

If I push my head forward/down and to the left, I get a sharp pain around my right shoulder blade. What's going on lads?

>>40517921
Go to the doctor. I doubt that people on anonymous Bangladeshi geopolitical roleplay forum will know the answer

Are rowing machines good enkugh to be my only source of cardio? I really hate running

File: SHOULDER 2.jpg (98KB, 520x390px) Image search: [Google]

98KB, 520x390px

>>40511905
Is it possible to cover the top part of the shoulder where the bone is pronounced?

The bone between my shoulder and neck is extremely pronounced and I was just curious if it ever gets covered by muscle or if its always exposed

>>40518451
As long as you maintain a high heart rate anything can be good for cardio, even intense lifting.

So yes, rowing is good enough. You just have to do it for more than 40 minutes at a steady pace.

>>40517227
>I am doing a cut and I worked out that I should be taking 210g of protein daily
No you dont. There is absolutely zero way you need that much protein as a intermediate lifter.

Standard health recommendations by every agency ever is 0.8g of protein per kg of weight for a normal adult. In the case of heavy lifters they recommend 1.2 to 1.8g per kg weight. You would very likely be fine at 1.2.

I'm doing 5/3/1 and I came to the third week, completed the first workout then got sick for 2 weeks. Should I just restart from week 1 or just redo week 3?

Due to ankle mobility issues (had a surgery when I was born, seen doctors/physio it isn't something I can stretch out) I can't get into deadlift position without lifting my heels up. My ankle dorsiflexion is damn near non existent. In order to deadlift properly I need to either raise the bar off the ground an inch or two, or raise my heels with squat shoes. Could I get some advice on which method would be safer? Both feel fine, but my deadlift is reaching 4pl8 and at this weight I'd rather do whatever is safer even if it's just by a little bit. Apologies for the long post.

has anyone ever done a decent comparison of the advantages/disadvantages of certain programs (like SS, stronglifts, etc.)

Is it bad to buy a carton of egg whites instead of buying whole eggs? Any noticeable difference in nutrition or cooking?

I'm skinnyfat and sick of my love handles

Is it better to cut to lose them then start a clean bulk or should I go for a bulk straight away and lose all the fat after I've packed on some muscle mass?

after diahrrea and puking, how do I get back to the gym ASAP and keep cutting?
should I do maintenance for a day or two?

im close to ending my cut but times running out till april and im at 12-13%bf

>>40511992
First, gaining 30lbs lean in three years, if they're your first three years, is not really that shocking. Everybody repeats something like, "7lbs a year max, and that's if you're roiding" or whatever, but they never bring up that this is for people who are literally ramping up to physique competitor level.
The first year you lift can see significantly more gain than that.

On the other hand, dropping to 11% body fat in three years while also putting on that much muscle is more surprising. That's quite low, even for a pretty muscular person. I'm not immediately calling bullshit or anything, but without further information I'd say it's more likely that you've mismeasured somewhere along the way.

How to into traps??

What are /fits/ go to exercises? Been doing shrugs but traps are still lagging. Should I be going heavy for low reps or light for high reps? Mix of both? Behind the back or in front with a little anterior torso lean??

>>40518962
So the reason that there is only shitposting and autistic wanking about the differences for most beginner and many intermediate programs is because nobody that could do a study really fucking cares.
On the health front, this or that little difference hardly matters.
On the performance front, they want to find out how to improve their peak athletes' peak performance. The difference between even the worst beginner program and a really well designed one is the pathetically small kind of thing that only never lifteds or high schoolers that want to be in shape for prom care about.

"Oh no, for a year I did a beginner program designed for gridiron players (like SS) and not Olympic weightlifters, this will set me back like three to six entire months in optimal performance!"

"Oh no, I did a bro-split designed for an advanced power lifter on steroids instead of a constant progressive resistance beginner's program and I maybe injured my shoulders doing AMRAP when I didn't have form down yet but it took me two years instead of 9 months to get to intermediate level."


>>40519101
One of the most common questions by beginners out there.

If you're very fat, diet and gently exercise (eg, daily walks or swims) before beginning a lifting program.

If, like you, you just have a bit of pudge, start a lifting program. As a beginner, you'll lose some fat as you gain muscle, and once you have more muscle, any remaining flab matters less.

Is dextroze sugar with whey after workout a meme?

If it's not how much should I take?

Are face exercises just a meme, or do they actually work?

>>40519363
You're probably right. The difference is probably marginal between the programs anyway. Just do whatever makes your lifts go up.

>>40519210
help

>>40519722
With diarrhea and vomiting drinking pedialyte or another electrolyte drink to make sure you don't get dehydrated is important, and make sure to get a lot of rest

>>40519363
Thanks man, yeah I figured I might want to bulk first

Gonna go read what the sticky says about that

SS, SL, Stripped 5x5. Does it matter which one I use?

what are your stack?
I'm currently taking 2x 100mg of caffein per day
with 2x200mg l-teanine

but I'm curious about modafinil what are your experience?

There's a dark blurry spot in the middle of my left eye's vision, will squatting below parallel fix my problems?

>tfw flared ribs

whats the point anymore

how's this routine look

A
3x5 Squat
3x5 Bench press
3x5 Row
Chin-ups/Pull ups: 3 sets to failure or add weight if completing more than 15 reps

B
3x5 Squat
3x5 OHP
1x5 Deadlift
Dips: 3 sets to failure or add weight if completing more than 15 reps

AxBxAxxBxAxB

Curls n shit if i want to

>>40514542
Yes and do dips and high cable crossover. Its not really a meme since the muscle fibre orientation for low pecs is different from mid peck.
The people that say low pecs is a meme are roidheads anyway. Id rather thrust what a natty physical terapist told me.

Can anyone recommend me more excercises to help my bench? Currently do inclines, chest flies, flat bench, and some assorted variations using the fly machine.

I don't get ss or sl. How is the same 3 or 4 exercises enough. I feel like it misses or only slightly hits so many muscle groups. Do people do it without adding accessories? Literally 3 exercises that's it and only 3 times a week just doesn't seem like anything

>>40520490

>squatting 3 times a week

please don't fall for this meme

2x is pushing it and thats if you are advanced

>>40520751
Alright say i squat 2x max a week, hiws the rest look

>>40520490
Isn't this just starting strength, except 3x5 instead of 5x5?

Keep in mind that "squats are a meme" is a meme.

>>40520927
stronglifts, not ss

>>40520747
You have to repeat the same exercises a lot to get your nervous system acclimated and using your muscles efficiently. Hypertrophy will follow. If you're not going to do that, you might as well do crossfit. Most people will add pullups or other compound movements to hit more muscle groups a few weeks into it.

What is a hip flexor and how do I know when I'm stretching it? I've looked it up and it's a mess of muscles above and below the hip. I don't know where I'm supposed to feel it when I do hip flexor stretches.

For a 6 day a week PPL should I increase the weight each session or just once a week?

whats the best and easiest cardio?

if going from couch potato will running fuck up knees?

Does anybody know how Omar got injured (hips?) with squat?
I'm scared shitless don't want to make his same mistakes.

>>40520927
Stronglifts, slightly revised.

Can someone suggest literature on how to go about determining what is causing my lower body tightness?

I have low back pain like a lot of people and I can not come close to touching my toes.

I was wondering if the systemic issue is hamstrings, hip tendons, pelvis posture or w/e

File: IMG_0469.gif (8KB, 500x500px) Image search: [Google]

8KB, 500x500px

So a few years ago I herniated a disc in my lower back, and it has been problematic since. Randomly just herniates, like it happened when I was sleeping once, another time just bending over.

I still lift, will not touch a deadlift, but I normally squat. Lately it seems the squats are irritating that spot, it hasn't herniated but it feels sore and swollen, like it's going to pop the minute I fuck up and move wrong.

What I'm getting at I guess is what are some alternatives to diddlys and squats? I want to work my core good and build it up before I attempt them again.

I have no issues doing bent over rows, ohp, or the like, that stuff doesn't trigger it. Have been planking with a workout ball and that seems to hurt a bit however

>>40517806
sounds like you ate something that didnt sit well with you, and this is compounded by the caffeine

>>40515369
>>40511905
Although broccoli spinach and kale are fantastic, don't be afraid to branch out a little. Lotsa spices are hella nutritious. Red onion, chili peps, red/orange/yellow/purple bell peps, ginger, garlic, turmeric and carrot could and should be mixed in to your main "green" dish.

I start bike riding a lot in spring and summer (couple hundred km a week) and I usually lose my gains. How often and type of routine would I need to do to at least maintain what I have.

>>40521509
whats your take on eggplant?

>>40511955
1 pl8 is a 10lbs disc

>>40521587
Thought it was 20lbs plate

>>40511955
1 pl8 are 50s ignore the newfags

>>40521576
Good, and more meaty to use as a main/secondary veg. Pretty particular to cook if you care about textures, but dank if done right.

Getting those anthocyanin and anthoxanthin flavanoids in with the rest of your diet is the real ticket, and luckily color is a vibrant indicator. Bright reds/oranges/purples and blues, as well as whites for the latter. This is why things like sweet potato and eggplant have more nutrative benefit.

If I'm aiming for weight/fat loss through diet and exercise, what workout routine should I fall into? Once I drop about 15-20 lbs i can then evaluate if I want to get big, but for now I just want to shed some lbs.
6 foot 2, 230 if that matters

I just stopped swimming for economic reasons. What's a good bodyweight + cardio replacement?

Is fruit even healthy for you? Isn't it just pure sugar

File: 1477803977938.png (152KB, 463x333px) Image search: [Google]

152KB, 463x333px

I have had a muscle twitch on my left pec for almost a week now. I have literally timed it and it is one muscle twitch every 4 minutes 10 seconds plus or minus 20 seconds.

Its really pissing me off as it happens the entire duration that I am awake.

I can't think of any injuries I may have sustained however when I bench there is an odd feeling on my right pec (no twitching there).

Really not sure why its happening but wondered if anyone else has had any similar occurrences.

After doing a lot of one arm push ups the muscles above my ribs feel sore, is this normal, or not something that shouldn't happen?

>>40521804
Squats and oats

Why should I lift for strength alone? Give me some good reasons. Basic ones too. I don't plan to compete so that's out. I'm just your average joe.

>>40522209
It's normal.
Those muscles are your pecs.
Your body is simply reacting to the unusual stimulus of pushups and is rebuilding itself so that it will be able to do use those muscles better.

>>40522650
you probably shouldn't. it's not for everyone. the important thing is to have goals that you will be motivated to achieve.

>>40521432

Maybe weighted cable crunches? Works your low abdomen muscles, with your back remaining safe with no load on it.

>>40522085
Anitoxidants, vitamins etc
no you shouldn't eat a ton. But a Banana for example is one of the few foods that can replenish your potassium after sweating hard or heaving.

I've got the flu and I had no sleep last night because I was too hot and some dickhead bird got into my wall and wouldn't shut up and I'm doing canditos 6 weeks, what the fuck do I do?

Just started lifting doing a SS varient program and finding it really fun. What kind of work can i do on my off days particularly if i want a big chest

HIIT or steady state? Which cardio is better for the heart?

And is 2x a week HIIT enough? For heart health I'm talking about

So I started lifting dumbbells every AM when I roll out of bed. Just something basic since i'm still running at a calorie deficit. Right now I do

>10x Bent over 1 arm rows
>10x overhead press
>10x Shrugs
>10x standing curls
>10x 2 arm overhead tricep extensions
>10z Push ups

I do this 3 times everyday over the course of 30 minutes or so. Anything I should add or change? The pushups are on my knees because i'm still struggling with real pushups, I struggle to do even 1 real push up.

Also anyone know of good neck stretches? My neck is on fire since I moved up to 35lbs weights hoping I can add some stretches to improve my neck pain or i'm gonna have to back off the shrugs.

For the record I was 380lbs and now i'm 240, 6'1 tall.

>>40522966
Congrats on weight loss.

A neck stretch I know is when you put one arm behind your back and you reach around with your other arm and grab the wrist. Pull your wrist over and then you bend your neck either in the direction your pulling or opposite I cant remember.

I would get up and do it but Im in bed and dont want to get up. You will be able to tell which way youre supposed to bend your neck. It gives you a really good stretch.

I want to learn about the science of sport and nutrition: metabolism, human biology, how we actually work when we do work in terms of chemistry and so on. What subjects/books do I have to study?

Can I just make stews for every meal? Or will that fuck up my diet? I figure it's just the same food I'm already eating, just in a different form.

How do I into bearmode?

Related question: Is there anything I can do to promote hair growth on my chest?

What is the point of a weightlifting belt?

A friend of mine has a max squat of 700 and never wears a belt. Does it make a difference in how much you can lift?

>>40522797
Bump

how do I do glute exercises in the gym as a man without looking like a faggot?

>>40522136
stretch

>>40522786
go to gym, use lighter weight

>>40522787
nah, just do bench monday + friday, ohp on wednesday

>>40523197
dunno but don't forget 'practical programming'

>>40523274
no it's healthy to have some work for your digestive system to do

>>40523406
a belt enables you to lift more weight and might be necessary for some injury. cons: might lead to bad deadlift form and your core muscles are getting less trained

>>40523537
squats and deadlifts

>>40523481
steady state just makes more sense to me. it's boring as fuck though and you're not a machine. maybe do each once a week

>>40523283
autism detected

>>40517013
why would cave men with extreme limited access to resources have better nutrition than us now?

If they could have mcdonalds and shit they would have dude, they just were too dumb to invent that shit

>>40518944
Anyone? To;dr safer to raise heels or bar for deadlifts?

>>40523823

I would suggest raising the bar. Either will work, but raised heels tend to pitch people forward and encourage more knee movement - which might not be quite as safe as just cutting the ROM slightly.

>>40523862
Yeah I wanna do what's absolutely safest like I said. I'll stick with raising the bar then, thanks anon.

>>40511905
Coming back to fitness and I started training abs today, since last time around I just ignored them.

When doing planks I start shuddering and shaking like an addict trying to quit heroin.

Is this just a chronically weak core? Or something else?

How do I avoid getting pushed over so easily?
A guy literally told me a few days ago "you still get pushed over like it's nothing"

Is it just because I'm relatively small and light? (5'7, 165)

How the fuck can I "stand my ground" ?
Do I always have to make a great effort to push against and lean into who's pushing me?
Everyone else seems to be able to easily resist getting pushed away

If I do cycling, can I do just upper body work with machines or will I get imbalances or something?

>>40522966
>lifting dumbbells every AM when I roll out of bed
dont workout before you warm and stretch or you will injure yourself and it will be when u dont expect it to be, then you will be injured and fat so cant workout and feel like a piece of shit and get depressed

take care

Why does Stronglifts recommend AxBxAxxBxAxB? Is the extra day rest on the weekend actually needed or would I be able to just do AxBxAxBxAxB?

>>40523969
>me in club, christmas eve
>drunk
>some aggressive dude didn't like how I looked
>felt strong
>needed to impress his buddys
>tried to push me
>made me stumble just a bit
>even 3rd newton'ed him
>yelled at him: you're a cuckold! I'll fuck your shit up!
>looked confused first, then wanted to fight me
>buddies tried to calm him down
>realise my autism
>turn 360 an walk away

>>40523947
pain from lactic acid

>>40524002
>going to /fit/
>unwilling to train legs
>unwilling to use free weights
kys

>>40524119
yes extra rest day is needed

>>40524144
>unwilling to train legs
am I not doing that by cycling? That's what I'm asking.
>unwilling to use free weights
I'm more than willing to use free weights, but I'm not sure how beneficial they are if I only need upper body training.
>kys
y-you too

>>40524144
Ok. Will the lactic acid continue to be a bitch when my fitness improves and my system becomes more efficient? Or am I just fucked?

Does jacking off to instagram babez count as noporn or is seeing girls in bikinis just as bad as porn in terms of frying my dopamine receptors?

>>40524168
Free weight are always the best way

>>40524177

Better than porn, worse than noporn. Pretty obvious desu

>>40524168
cycling does shit to your legs, it's just cardio

>>40524173
the pain from the lactic acid is the pain in 'no pain no gain'

>>40524177
You shouldn't fap to anything other than your imagination - if you absolutely have to fap.

You can look at "erotic" images, but don't fap while doing it.

>>40513460
Try both and see which you prefer

>>40513615
>>40513587
80 - 85 percent as a starting point and adjust it as needed

>>40515710
Its called exercise regularly for 2 years

>>40523731

>If they could have mcdonalds and shit they would have dude, they just were too dumb to invent that shit


Truly wise words.

>>40517329
There is actually a lot if hard science in it, but bro science is always contradicting the results.

Can I skip a deload week if I'm sick for a week? I hate both and thought it would be nice if I could overlap them.

yeah but do a ramp up week if you're lifting heavy

>>40519846
No. As long as you choose a program that progresses over time, doesn't ignore and body parts, and has you in the gym 3 - 6 days a week you'll be fine.

>>40521525
>eat more food 7 DAYS A WEEK

>>40524177
>thinking that shit is real
>Kek you fucking kids

>>40524593
I can feel my motivation, drive and focus vanish after watching porn. That's evidence enough for me. The effects of porn is actually documented in studies as opposed to nofap.

Nofap is a fucking meme, noporn is not.

File: 310.jpg (12KB, 215x250px) Image search: [Google]

12KB, 215x250px

Do you touch the plates to the floor each rep in bent over barbell rows like you would in deadlifts? I always thought you were supposed to, but I think I may have been duped

>>40524621
I get jacked up from watching porn and beating my dick turns me into king Kong and I get fired up so that's evidence for me

File: Screenshot_2017-02-24-18-38-13.png (243KB, 1080x1920px) Image search: [Google]

243KB, 1080x1920px

So I've been increasing my deadlift by 10 pounds every week and today I had 375 1 x 5. I usually use mixed grip for anything over 315 but I keep reading about imbalances and whatnot. So I bought some straps to help me pull but when I tried today I can hardly get one and couldn't even get the second rep above mid shin. I drop 10 pounds and same thing, I couldn't even get the first rep. Eventually I got really mad and just dropped it to 315 threw the straps on the floor and repped out 8 reps mixed.
So my question is will trying lifting straps with double overhand make it harder for me if I'm used to mixed grip?

im autistic help.
i havent weighed myself for 5 weeks and just cut by the tdee calculator, not sure what my starting weight was because I was binging but today at the gym I was 83kg (after eating and drinking food). I'll properly weigh myself in the following week but I look noticeably leaner and my veins and bones are starting to pop out that means I have lost fat right? I've been eating 2000 calories while lifting 6 times a week at 170cm 83kg

Can you train your grip every day like you can abs?

So I've got the biggest xxy hips. Will exercising my hips make it worse or help me to the refrigerator look to conceal it?

>>40524885
>exercising my hips
What did you mean by this?

>>40524899
Hip extensions
You do work out every single one of your muscle groups right? I was just wondering if I should skip it because of my condition

>>40524899
Weighted shaqiras

When I recover from what's most likely a hernia, should I deload by 20% and make my warmup weight my working weight, then switch from 3x8 to 4x12 to progress as slowly and smoothly as possible?

>>40523197

>biomechanics
Joint kinematics, forces and torques, human kinetics. Basically the physics of how we move

>physiology
Organ systems function and interconnection

>biochemistry
Metabolism, hormones, signalling processes

I think that's enough to keep you busy for a while

Recently saw a guy in a gym doing some weird thing
>lie on a bench with face up so that head is dangling
>put towel on a face
>put a plate on a towel
>holding a plate with your hands, move your head up and down
Is it a legit neck exercise?

>>40525060
Yes

>>40525069
Cool. Should include it in my program.
>tfw Itoshiki Nozomu-mode

what diet would you recommend for a female on the tallish side that wants to cut about 20 lbs of fat?

>>40525060
How's your first week of lifting newfriend? Those are called Plate Face Extensions.

So I've been lifting 3 months and my bench was lagging so I started benching every other day and now I see even less improvement. What gives?

>>40525101
500 deficit from your current TDEE.

>>40524669
no

>>40524669
there are bb rows bodybuilding style and there are pendlay rows

>>40524746
you're stronger without straps? are you using them right?

>>40524788
your mind is likely to betray you, especially when it comes to keeping fat storage

>>40525115
whats your bench and routine?

>>40523283
Eat a lot, lift a lot. not hard. chest hair is another thing entirely

>>40524746
Any time you change something there is a good chance that you'll need to readapt.

Have you read any credible sources talking about muscle imbalances, or just hearsay on /fit/? Because there is a big difference.

>>40525167
My 5 rep max is 130. I'm following alphadestiny's beginner routine. He promises a 225 bench in a year but I have doubts.

>>40511905

You still betrayed me rollo

yesterday I had diahrrea and puked, guess I overate the other day and my stomach wasn'tt used to so much food since I've been on really low calories for quite some time now

feeling better now, what can I do to fully recover ASAP? It wasnt gastroenteritis it seems so i'm hoping by tomorrow I'm fin so I can lift

do I eat at maintenance for a day or two or should I keep my cut?
I also took a multivitamin I had laying around for occasions like this,

>>40525184
try doing normal bench press instead of close grip

how can that guy promise 2/3/4 without including squats, bench pressing and deadlifting in his routine?

>>40525222
maybe you're cutting too fast?

I got frederic delavir strength training anatomy vol3 book.
very informative and illustrative book, but it seems there's a bit of broscience in there on the exercises.

it says you can focus the "inside" of your chest with close grip bench(alongside triceps like we all know)

but can you truly focus on that inside part to create the 3d look?
also isolating the lower, mid and top pecs seem kind of a meme really

>>40525249
nah, I just went from 1700kcals per day to a dinner where I easily had a minimum of 4000kcals consumed, also had a lot of sugary crap in the end as desserts since it was a bday dinner of an aunt.

>>40525239
There are variations of them, but I've tried replacing floor press and close grip bench with regular bench press, still no good. Should I do twice a week regular bench and no floor press or close grip?

>>40519358
>How to into traps??

I believe it is usually done through the anus, but I have no personal knowledge so try /fa/.

>>40525180
Well browse /fit/, T nation and BB.cum. like any forum there are both sides, some say imbalances and risk of bicep tear some say it doesn't matter. So idk. From personal experience nothing had happened, but I've only been lifting for 1.5 years so I'm still in my novice state I think.

>>40519805
fun fact: classic coca cola is a legit substitute for ors

>>40520438
no, but fixing your detached retina will

>>40525266
keep cutting then

>>40525267
no floor press or close grip

>>40521576
love it for cutting, very low calorie, versatile for a range of recipes, cheap

>>40525167
I know how to use them. It's like a belt. I know how to use it but don't often, only on PRs. My deadlift PR was with chalk and mixed grip though. When I do my working sets my grip starts to loosen on my 2nd or 3rd rep so I figured straps would just be beneficial for reps.

>>40515369
>>40515498
>>40521509
>>40511905

OP you can cover a lot of your nutritional bases by juicing. About 2x/week I juice:

2 heads kale
2 bunches celery
4 cucumbers
2 lemons
4 apples
1 large piece of ginger root

and it produces about 2/3 of a gallon of juice. I also save the dry kale refuse and fry it in butter to have as a side instead of rice/pasta. I also like to juice carrots and beets. It's way more convenient than having to prepare everything and munch through several lb of vegetables a week.

>>40519046
Just buy eggs you faggot
>muh cholesterol

File: Snapchat-135229101-432x768.jpg (72KB, 432x768px) Image search: [Google]

72KB, 432x768px

>>40519358
Shrugs ain't doing shit for traps
t. I don't shrug

>>40525222
smoke weed until you can eat more

File: sacrificial_engineer_prometheus1.jpg (69KB, 719x480px) Image search: [Google]

69KB, 719x480px

>>40525252
Just do a lot of bench variations if you want to grow a good chest. But it's a fact that you need to build a strong bench to get strong chest.
Also if you're only in it for the looks just start juicing, because if you want X look, it's a hundred percent set by some juicer

My bodybuilder friend just took me to the gym and showed me how to do chest and triceps. I've never pushed myself this hard in my life and now my arms feel like noodles and are constantly shaking. How do I stop this weak noodly shaky feeling? I thought lifting was supposed to make me stronger

>>40519358
Do deadlifts.

File: 65-66kg 177cm.jpg (154KB, 720x960px) Image search: [Google]

154KB, 720x960px

>>40525754
plenty aware

I bench press, incline dbb bench and I guess weighted dips(sometimes I like to have a more vertical torso for my triceps others I lean more)
but I was wondering if you could truly isolate that inside pec area

goals is hercules mode or zac efron on baywatch(plenty aware one is a demi-god and the other is roiding), pic related me atm at 177cm and 65kg

>>40525709
that autism claw

>>40521606
Shit, I've been counting 45lb as 1pl8

>>40512360
2 years of committed lifting will have you looking pretty good
But the thing is if you're starting out you can't just commit 100% off the bat no matter how hard you want to
Lifting is a journey over time of learning discipline, commitment, what works best for your body etc.
You cant just read on the internet you have to learn about you
That takes at least a year if not more to just learn the ins and outs of lifting properly.
6'6 guy here, started at 170 3 years ago now resting around 205
Start today anon, the best day to plant a tree was yesterday, second best day is today

>>40521408
Pelvis posture, sitting posture, standing posture (which goes back to pelvis), the bed you sleep on and how you sleep on it (which goes back to pelvis).
>t. a guy with long-term back pain whose right leg is an inch longer than his left due to "shifted" hip

I'm going through the whole adjustment thing, wearing lift in one shoe, etc. to try and even my hips out.

Is this good or should I do something differently?

>monday:
Squat 5x5
bench 5x5
ohp 3x5
triceps
abs

>Tuesday:
deadlift 5x5
chinups
barbell rows
biceps
facepulls

>thursday:
front squat 3x8-10
incline db bench 4x10
db shoulder flys
triceps
abs

>friday:
chinups 3x10
seated cable rows 3x10
random back exercise 3x
biceps
facepull

>>40525788
Breh, if you 100% don't care about strength:
Do not bulk. Slowly gain weight overtime, let it happen naturally. You'll be happier in the long run. Leaning out after getting used to a kcal surplus is weird af.

Also, no you can't target or isolate the inner pec area. You've got good pec insertions, keep hammering the bench n shit.

>>40526143
why frontsquats?
why deadlifts 5x5 right after squats 5x5?

>>40526178
well that's bulking too, you meant dirty bulk I guess. Which I've done once and holy fuck never again

I plan on doing a 300surplus MAX.
No idea on what routine to go for, I did SS but a bit modified(took squats off deadlift day) and added a few acessories outside the recommended ones.

I want to keep getting my compounds going up but also focus on bodybuilding

Can you recommend me routine, my stats atm:

bench 100kg
squat 135kg
deadlift 175kg

>>40526288
c6w faggot

File: 1487441284358.jpg (59KB, 500x456px) Image search: [Google]

59KB, 500x456px

anyone every tied fat burners? there's a sale at popeye's and thinking of grabbing a pack to try it out. I already eat at a deficit and do cardio, but i want to see if i could get an extra boost

File: bac18d3892ce895244a89cd5d288fd83.jpg (48KB, 432x960px) Image search: [Google]

48KB, 432x960px

>>40525788
Lmao, how about instead of whining about muscle development you actually build some sort of muscle? You fucking twink shits with their delusions of grandeur.
If you don't give up on that 6 pack (which means nothing since you're almost auschwitz mode) you'll never look in any way strong or even aesthetic.
Pick up a fucking fork and eat, and stop with this hard gainer mindset too, as I bet you have it.
And no, lean bulk does not work, you'll be a hundred years old at that rate
You shouldn't worry about any of those fucking details, you look catabolic, you are not in the position to even think about the striations on the inner chest.

For fucks sake, get a grip Dude.
>145lb

>>40526715
You will waste your money since the good shit isn't sold freely, anyway, learn to live with the body that you created and learn to form it. Its bad to rely on medication and other drugs to get some desired results.
You didn't gain it overnight, why do you think your body is going to lose out on it overnight? And also as a rule of thumb: The more progress you see, the heavier the side effects (before you start juice or fat burners, and the legit ones at that)

>>40526718
this is the kind of people giving advice on /fit/ kek

>>40525215
I'm still v-viking

>>40526745
that's decent advice. for the record, im not really a fatass. I'm 6ft and 184lbs, from 215lbs. I'm making decent progress but I'm plateauing a bit and i'm trying to get a small edge. it's not something im planning on relying on.

File: 15380785_1807874859469660_5824457674212354678_n.jpg (45KB, 604x453px) Image search: [Google]

45KB, 604x453px

I feel joint pain and ahve heard that yoga can be good for helping the joints to heal

I've been reading some articles and studies and I think that synovial fluid may be what allows cartilage to heal in the absence of a blood supply and that yoga may help swish it all around the joint for lack of a better description

What is a basic yoga routine that I can follow and slowly progress from nothing?

>>40526824
Sun Salutations are usually fairly easy yoga routines

>>40511905
What are some good calorie dense foods / meals to eat?
I've been lifting since December. I weigh about 50kg (I'm about 5'8). It's fucking embarrassing, and my lifts are stalling too.

>>40526896
GOMAD

>>40526637
I heard It's bad for bench

>>40526910
I'm lactose intolerant.

>>40527014
olive oil

File: tumblr_inline_o3lfu6m4S51slr54n_1280.png (177KB, 664x520px) Image search: [Google]

177KB, 664x520px

I can't feel my legs doing shit during squats. All I feel in squats are core tightness and full body strain. Am I doing something wrong?

File: aVPWKa0.jpg (33KB, 657x527px) Image search: [Google]

33KB, 657x527px

I pulled a neck muscle during OHP at the gym. What's the best way to cure it so I can go back to the gym?

>>40527097
ATG?

>>40527097
You have strong legs but a weak core and everything else.

If you really want to work your legs then get on the leg press.

>>40527118
Not quite ATG as in absolute limit of possible ROM, but I do go quite a bit deeper than parallel. Low bar, too.

>>40527127
Maybe? My deadlift is considerably stronger than my squat. Does this fall in line with your diagnosis? What are good exercises for core strength for heavy barbell training?

>>40519358
deadlifts and meme pulls above the knee.

Is 6 servings of fruit a day a lot? (Bulking)

I typically eat like 3-4 bananas, and 2 servings of grapes, oranges, apples, peach (this season) or different kinds of berries in the spring.

Hi pals. Can you tell me some good kegel exercises? I googled and all I got was shitty advertisements and info for pregnant women.

>>40527289
Nothing wrong with it. Good vitamins and shit nigga. Can't go wrong with more food on a bulk. Can't especially go wrong with healthy food on a bulk

>>40527325
>Can't go wrong with more food on a bulk
KEK what are macros?

>>40512218
Yes - but weights as well will be quicker and better for you.

Swimming is best for otter.
Swimming is probably best in general.
Variety is even better

>>40527340
>KEK what are macros?
not nearly as important as you think they are

>>40512940
Just eat more carrots, it'll be a subtle effect that builds over time - give it a month or two - take a before and after and compare.

I have reason to believe Sweet Potato actually have more B-carotene. Could someone confirm?

Just got surgery on my thigh, it's stiched up and hurts but I was wondering if anyone knows any good exercises I can do without risking ripping them?

>>40527347
>Swimming is best for otter.
meme

>>40525764
any insight?

>>40520600
>Id rather thrust what a natty physical terapist told me

Or you could research it and find the right answer?
And then know that it was the right answer.

Doesn't work for some topics - but physiology and anatomy are area's where it does

>>40527382
walking?

>>40527364
Macros make up total calories, so I would call them important. Enjoy your dreamer bulk

>>40527378
>>40511905
Also - b-carotene has been shown to increase the risk of lung (probably others too) cancer in smokers.
This was only in the case of daily/regular medicinal doses (30mg)

However it could be reasonable to assume that even in the case of trying to eat more b-carotene you may increase your risk of lung cancer if you are also a smoker.

>>40527364
On a bulk your primary goal is to eat above your TDEE. So more food helps you achieve that goal. More people struggle with getting enough food on a bulk as opposed to too much.

But yes, counting the macros would be optimal. But it's not in any regard a bad thing to add a bunch of fruit to your diet on a bulk. If he's gaining too much fat just cut some of the food intake.

>>40527382
Gee, fuck. I think you're better off asking a doctor about this.

Bill Starr 5x5 vs madcow 5x5 which one is better?

Is a 1000 calorie deficit too much?

Just started cutting for summer, worked out my BMR and its about 3500 calories to maintain, but i can eat roughly 2500 calories (220g protein minimum) and its bareable and theres no point in the day where I'm actually hungry or feel like i need more food. I've been eating 6 meals a day mainly lean meat and veg or a protein shake in the mornings. I've been training for about a year and a half, I train heavy as possible 4 times a week and box for 2 hours once a week, I also have a fairly active job..

I want to lose as little strength and size as possible, is this too much of a deficit?

Stats -

6'3
100KG
20ish % bodyfat

1RM -

Bench - 110KG
Squat - 130KG
Deadlift - 185KG

>>40527490
The doc said not to life more than 15lbs, but he didn't say shit about cardio so I was thinking about doing row for the next few weeks. Just was hoping for something more exciting

When tensing your core do you take a deep breath in and then tense inwards tightening down on the air or do you push out?

>>40527647
Too much deficit, especially trying to save strength.
500cals under TDEE, lose a pound a week. No reason to rush it.
Also, i'd cut out some of that protein, just wasting it.

>>40526784
>lean bulking is not a meme is it g-guys?
Yes it is.
Unless you roid youre in for a world of dyelhood

>>40527717
are you fucking retard or just trolling? there's only much you can pack up in muscle so the rest of the calories you'd consume would be just extra fat.

kill yourself you fucking waste of a human being

>>40527717
>muh strength
Sure you can get to the same place by bulking then cutting, but maybe somebody wants to do it while looking good too.
You can only put on a certain amount of muscle. If you diligently track calories for years, you are telling me you can't put on a steady half pound of muscle per month until you are big by eating a small surplus?
Enjoy your dreamer bulk fat ass.

>>40527672
Now that I think about it I think I've been taking breaths and tensing outwards. I don't know if that is the right way to go about it though, I'd also like to know

Are foam rollers with the knobbly parts good for back pain and scoliosis? Anyone have experience with this?

I did jump up and negative pull-ups friday and my inner elbow has been sore and painful, it's kinda disappeared and I think it'll be gone tomorrow. Is it safe to do that, jump up and descent the pull-up, can't do a single pull-up yet.

>>40511905
Used to be king
now im skelly
Can only go 4 days to the gym, is Phul good?

what program should I follow for maximum aesthetics?

I dont know shit how to program but I just want to do compounds + acessories on the areas I feel that'll aid my compounds and also where I lack muscle or where I want to put more emphasis

i have two days, A and B that I do 3x week and I always try to get my weigh tup but I fear this is too basic since I've read on pyramid sets, dropping sets, higher volume, less volume, more weight and more reps, less weight and less reps etc.