/QTDDTOT/: last one is full Workout edition: Is this ok? >monday

what's more important, lifting or cardio?

Is SL, PHUL, PHAT and 6 days PPL a good long term progression?

>>40592169
Depends on what your goals are. If you want to be stronger/bigger lifting is best, if you want endurance then cardio is. If you want to be lean just get your diet in check.

Why is /fit/ so slow nowadays compared to 2012/13? Where did the people go?

>>40592150
>No vikings image
Into the trash it goes.

>>40592169
Depends on your training advancement and goals.

If you're going from sedentary to working out for the first time, lifting will have just as much of a conditioning effect as running AND it will make you stronger.

If you're an intermediate lifter training for general health and fitness, you'll need to do some conditioning.

If you plan to be a distance runner or other endurance athlete, cardio will become much more important than lifting once you've gotten reasonably strong.

If you want to compete in strength sports, cardio beyond the bare minimum to maintain conditioning is tantamount to suidice.

>>40592194
Yeah, maybe, i don't stay here all day so i'm not into your stupid little /fit/ culture.

>>40592220
>i'm not into your stupid little /fit/ culture.
Then why make a thread?

>>40592237
Cause i need my workout rated and some help, i'm not into stupid memes.
>but no viking picture, how can we help you, anon?

>>40592187
/pol/ is killing 4chan

Can I get gains while undereating to loose fat?

>>40592251
This is not from personal experience. But from what i've read, yes, if you are a total noob. Just use smaller increments than usual.

>>40592251
If you're a novice, you can get stronger while eating at maintenance, and you'll lose weight.

However, you're probably not gaining muscle if you do this - you're simply learning to use the muscle you already have. Fat people have more muscle under the flab than skellingtons do because if you gain weight, some of it will always be muscle even if all you're eating is pop tarts.

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Does this thing work?

>>40592150
Whats the best fitness tracker? needs to track sleep and heart rate, bonus points for
>no need to make an account
>data can be exported
>data can be viewed on a linux pc (fedora)
>no GPS

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R8 routine

My current lifts are (1RMs)
squat 100kg
ohp 55kg
bench 85kg
deadlift 155kg

>>40592464
You don't need equipment to work out abs

Is drinking coffee after taking supplements like vitamins etc a bad thing?

Are rest days needed at all if you're hitting entirely different muscle groups on alternating days?
Let's say back & bi, chest & tri, and legs

>>40592150
Is a 700 calorie deficit a bad idea if I'm in the 14-17% bf range? I want to get lean but I read that the leaner you are the less of a deficit you can run before just losing muscle.

>>40592680
looks a lot like cube except the rep ranges are off.. I guess it can work for you.

>>40593169
you mean like a push pull legs routine? because that is more or less what I do and yes from time to time you need days off. I can do 6 days a week for a month or so but then I need to just take a few extra days to let my body recover. This may be do to what exercises and what intensity you are working out at.

>>40593217
there are more variables than just 700 calories deficit. if you are able to maintain at say 3500/day 700 is do able.. but if you are maintaining at say 2100/day 700 is going to fuck you up fast.

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Should I avoid soya altogether or is a small amount ok?

>>40593293
how long have you been lifting anon? And how long with that routine? I ask because I'm a complete novice finishing his first week of lifting (doing Scooby's Intermediate Bodybuilding Routine to strengthen my back and core in preparation for squars/deads. I've had minor back injuries in the past due to poor form) and PPLPPLX seems like the way I'd like to structure my gym time. I'm just worried that it might be too much volume to progress.

what can i replace squats with? they kill my knees, deadlifts seem to be fine though, could i up them to 3x a week and still make gains

>>40592150
Why Salinger?

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Might be a retarded question but when do your calories for the day....reset? Not sure if that's the right word but today i begin my cut after eating like a madmen yesterday and my nephews party. When will it be safe to start eating at my certified deficit and start counting calories? Should i just fast for today and begin the normal diet tomorrow?

>>40594697
Start eating at your deficit today. Keep it going until you reach your goal.

>>40592172
PPL is in my opinion the best for long term, but all of those are pretty altight

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How much full rest is truly necessary? Does it go by hours, or full days?

I ask because my current routine is basic Starting Strength Mon, Wed, Fri; running Tue, Thu; and swimming Sat morning. That leaves me between Sat morning and late Monday afternoon (approximately 55 hours, but only one full day) of full rest. I'm thinking of adding a Sunday evening run to boost my mileage. That would leave me with at least 33 hours of rest, but no full day. Is this sufficient?

please help
had diarrhea
took anti-diarrhea pills
now constipated and feel like puking + look like pregnant female
what do?

>>40595483
take anti constipation pills and continue the cycle

>>40592150

Anyone have experience dealing with coracobrachialis pain? Stoped benching for 2 weeks now, been massaging and stretching it but little progress. It isn't inflamed much anymore but still tender and noticeably sore if I bench.

What the fuck do I do, it doesn't go away and it's killing my gains.

>>40592150
should i be able to breathe when doing a stomach vacuum? if not i am doing them correctly if yes i still dont know what the fuck to do.

i literally create a vacuum and i get that skelly " where the organs at" look. but creating such a vacuum means i wont be able to breathe unless i release it.

Stupid question, but how do I effectively superset in the gym without being an asshole who takes all the space?

is snus bad for my cut in any way? I use it to supress hunger.

How much cardio should I do when bulking, as in how many miles should I jog and how often should I jog?
inb4 none, I want to keep my heart healthy.

>>40596558
I usually run on off days. You can start with just two days of running 20 minutes or so. Gradually increase your pace and time with the goal of increasing mileage.

>>40596558
Depends on your routine, but on off days is indeed good. For how much, depends on your resistance and endurance really. I'd say no less than 20 minutes, no more than one hour, and for practical reasons avoid running after (or even before) leg days.

>>40596666
Nice quads

Different poster but what would be better during bulking, HIIT or LISS

>>40596666
>>40596604
Alright, I am lifting 6 days a week, so I only have one off day, but I will also run 2 other days a week too. I've been a runner all my life, so whatever milage is pretty easy for me, but during times when I've run too much I've lost a lot of weight just because it burns so many calories. Would 5k 3 times a week be good enough?

>>40596691
Indeed, mirin my quads!
I'd say LISS for bulking, HIIT fur cutting (assuming you go a tad lighter on the weight during the cut). But it's not this much of a thing really. The cardio is just to get those extra few cals of, but the cut is primarily on the plate (or not on the plate to be precise).

>>40596811
I'd go for yes IF you make the 5k in more than 20 minutes

>>40592680
is it a self-made routine? I think it's pretty good, definitely better than most of the nonsense split routines that people diddle around with in routine and QTDDTOT threads
If you're making good progress on it, stick with it.

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What's this website called where you input your reps and shows a map of effort throughout your body?

>>40596995
No I got it from here

http://www.jmaxfitness.com/blog/daily-undulating-periodization/

I've only just finished the first week so far


>>40597027
symmetricstrength

>>40597078
it's a very coherent program. your 1RMs suggest to me that you probably still had room to see results on a plain linear program, but this DUP thing is still a lot more coherent than trying to make some silly bodypart split that would have you waste time and effort on junk volume and isolations. and especially since you focus on the power lifts 3x/week and have an additional day for GPP and accessories, you probably won't be wanting to throw silly bodybuilding shit in where it isn't needed.

Why do people eat brown rice over white? It's calories in calories out right, so 50g white rice is cheaper and fills you up quicker than 100g of brown rice?

>>40597392
Because fibre help digesting the rice slower, filling you for longer and limiting GI.

>>40592150
Personal recommendations for protein powder?

Brands, flavours. What have you found to be the best?

>>40597392
Micronutrients

And also this
>>40597418

Is it a good idea to replace pendlay rows with something else?
If yes, with what?

Why count carbs/fats/protein if the only thing that matters is calories in/out? Is there an ideal balance of the three that you should strive for?

When

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>>40592150
I want to lose some muscle off my thighs, particularly the vascus muscles. Calorie cutting is an obvious part of this, but I want to know if I should overload those muscles to destroy them and not give them enough protein to regenerate, or not work with them at all to let them atrophy? The latter would be way harder since do squats pretty regularly

>>40597595
Eat enough protein most importantly, fill the rest with healthy fats and complex carbs.
Tldr eating a diet of simply carbs will give you the same weight as will a diet of only protein: the difference is that the carb diet will make you a fatass while the protein will make you fit, assuming the calories are the same and that you workout.

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>>40597433
Tastes amazing works amazing, all you need is this

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I want to improve my nutrition. My schedule is currently too damn busy to cook 3 meals a day, let alone 5-6 for a real bulk.

I was thinking of buying a slow-cooker/crockpot and/or a rice cooker and just making some big pot of chili/chicken/beans/stew/casserole or some other protein-rich meal, dividing it into individual serving containers, and just eating those all damn week.

Would that work? Just eat, say, enchilada casserole or chicken baked in sour kraut or plain black beans with some veggies mixed in all damn week?

If so, what are some good recipes for this approach? I don't want to go plucking random shit off the internet because if you fuck up you've wasted a week's worth of groceries.

>>40597766
Do meal prep. Cook food for the week on a Sunday or something, freeze everything.

>>40592150
So many fucking phonies itt

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>>40597766
As a related question, I'm bulking because I'm in 19 credit hours this semester and can't afford the brain drain of a cut. I figure if I must eat a surplus to fuel my brain for my physics/calc/whatever classes, I might as well also use the surplus to build some mass and then just cut all summer.

Is this a sound plan, or do lifting and studying compete for resources?

>>40597697
Thanks f am

Getting to start lifitng again. Is there a routine if I can only go to my school that has a free gym for two days of the week? the commute is about 30mins from my place. I would do the three days but I'm just broke.

>>40592169
To maintain good general health?
Both.
To lose weight?
Cardio.
To gain muscle mass?
Lifting.

>>40597960
>cardio is better than lifting to lost weight
ISHYGDDT

>>40598072
get out of /fit/ rippetoe

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>>40597960
To lose weight?
Cardio.

I can see why you would think this. It's been around forever, and yes, doing cardio will of course lead to weight loss. But is it better than lifting weights? Well the science seems to indicate that lifting weights is actually better for losing weight than cardio. Let me break down why.

Cardio might burn more calories while you are doing it, but lifting weights burns calories even after you are done lifting.

Also, once you have some muscle (that you got from lifting weights) it costs energy to keep that muscle around, so you will burn more calories just by having muscle. This isn't true with cardio, since cardio doesn't build muscle nearly as effectively as weight lifting.

I know, it seems counter intuitive, and old myths never seem to fully go away. But the science is all out there, and I would encourage anyone to check up on what i'm saying too

whats the difference between protein powder flavors? Will using unflavored be healthier than using a flavor?

>>40592150
What are some exercises to increase arm mobility to do front squats?

>>40598267
im guess what im asking, is does it matter what flavor I get?

>>40594145
not sure if you will even see this since it is hours later now, but I will answer anyways.

I have been lifting for about 2.5 years now and on this ppl for a little over a year as I am more or less comfortable with my muscle tone. Its not too much volume to do pplpplx for awhile but you will eventually need a break. I switched my ppl up to be

Push chest and tris
-bench 5x5
-fly machine pyramid 7 sets adding a 15lbs every set
-incline press machine 4-12
weighted dips 3xF
Tricep machine 4x12
cable pull downs 3x10
some other tricep movement with DB it changes

pull back and bis
DL pyramid to 1x5
pull ups 3xf
chin ups 3xf
bent over rows 3x8
DB rows 3x8
cable rows or lat pull downs 4x8

legs and shoulders
front squat or back squat alternating times 5x5
leg press lighter weight 3x20 after pyramid up to weight
reverse lunges 3x10
leg curls 4x8
ohp w/ dbs pyramid to 3x5 at the end sometimes arnold presses if I am short on time
front raises 3x10
lateral side raises 3x10
reverse flyes 3x12
over head late raises 3x10
shrugs here and there

Also I start every session with a 2 mile run and end every session with ab work at least 3 exercises or machines and an ab roller


So as you can see I have quite a bit of volume in my workouts and it takes more close to 2 hours to complete a workout. This is why I say that after a month or so of doing this as a pplpplx and working, school, wife all that other crap you will need to take a little longer break. I have done a 6 day a week workout on this routine for about 2-3 months at times but I try to stay with 4 times a week as that seems to be my sweet spot.

>>40598305
protein powder as a whole is unregulated by the FDA here in 'MERICA. Whats going to matter is if it is even really protein or has something else in it. Also Isolate vs standard vs cassin ect. googl e could help you in like 5 minutes

Any good ideas to help strength the lowrr back to help a bulged disc. I haven't lifted in 6 months. It'd healing up with pt but I'm still a little sore when I sit too long.

>>40598443
You don't HELP a bulged disc with lifting you see a doctor about it you dummy.

what type of row and what angle best targets my rhomboids and surrounding muscles?

I have minor thoracic spine curvature that causes some pretty sharp pain in that area so I would like to make those muscles a priority

Would doing a set of 50 pushups and a set of 20 chin ups when I wake up every morning (on top of my normal routine) benefit me at all? I really just want to get a pump before class, but would I also maybe see some arm growth if my arms are small?

If my posture is shit and my pushes are a lot stronger than my pulls, how should I adjust my frequency/volume of my pulls and pushes to even them out? is a 2:1 ratio too much?

>>40594697
I count my weight right after morning bathroom as official count for the day.

>>40597518
Why replace? Are they not working anymore? You can add t-row, kroc row and rack pulls for major back work.
>>40597623
Harming your muscles because you squatted too much is stupid. Just accept what muscles you have.
>>40598566
Pendlay rows and kroc rows.

So I'm not a skelebro, if I cut to a low bf% and just clean bulk while I lift can I stay aesthetic while I get bigger or is that impossible?

Should I do bodyweight exercises while on keto?

6'1" 260 lbs

>>40598834
You can get bigger to a point then you will need to increase bulk to continue in a linear progression. Your plan will work for 1-2 years and youl will probably like what you look like at the end.
>>40598859
Can do regular exercises as the gym too if you wanted. Keto doesnt force you into any form of exercise.

Am I doing posture wrong or is my chest to big?
>Tfw family roast me for "sticking my chest out hard"
Should I ignore them or maybe just stop working on my chest for a while? Anyone else went through this?

>>40598859
Is this a trick question?
You incorporate dips, pullups, and pushups into your routine. Don't do body weight if you want to make gains. Do they between sets.

>>40598885
>>40598913
I was told in another thread that I wont make gains anyways eating 1300 calories a day of pure protein and fat so doing bodyweight exercises to maintain and save my joints is optimal

I want to lose weight. I work manual labor as a framer. When i choose really active on myfitnesspal it tells me i have to eat 3000 calories to lose 1-2 pounds a week. Will i really loose weight eating that much.

What is the definitive best way to get hueg biceps, triceps, and delts without juice?


I am a fatty that has a strong as fuck core and legs but babby arms

What's a good brand of Omega 3 supplements?

>>40598885
Good to know all my starving is not wasted, thanks.

how do i achieve a good tan without getting sun cancer

>>40597888

Just FYI, I bought some off bodybuilding.com

Got a second one half off after buying the first and that was after last week where it was buy two get a third free. Creatine is also buy one get one free right now. Even got a free shake bottle (says only 6000 made lol, whatever you say BB.com)

>>40598932
>>40599011
you can make considerable noob gains with a cut but eventually it will halt all progress until you eat more. But usually you can go a considerable length and end up looking good at the end of the cut for beach season then you an start bulking.

>>40599090
Yeah, figured I couldn't stay on a cut forever, just wondering if cutting first and trying to build on that is going to kill my noobie gains.

>>40599128
If you are just starting lifting I would cut to where you want to be. For normie standards just a little muscle is amazing so you can get laid for months until you need to finally bulk.

what's a good/cheap foam roller? should i get one with studs?
i'm looking through ali but there's a lot to choose from

https://www.aliexpress.com/w/wholesale-foam-roller.html?spm=2114.01010208.0.0.BXEtSD&site=glo&groupsort=1&SearchText=foam+roller&g=y&SortType=price_asc&initiative_id=SB_20170305162338&needQuery=n&isFreeShip=y

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I want to do a keto diet. I talked to a guy who's managed to lose roughly 40kg over the span of several months doing keto.Dieting like this doesn't seem to much of an issue, I just eat lots of salad and healthy proteins like chicken and disregard carbohydrates. Seems simple enough.
Now he also told me he's taking supplements to counteract his muscle loss due to his low calorie intake. He's taking BAA,Whey protein and some prworkout consisting of creatin and coffein.
Now is any of this necessary? What supplements if any have benefits that could help me retain or build musle mass?

I'm 5'9 and used to be 292. I'm currently 154 and have lifted for about 9 months now. I've still got some fat and am still cutting, but I'm concerned about to what degree my skin will become tight. I've probably only got about 5-7lbs more of fat to drop before I'd be around 15% bf, but my stomach still dangles a bit and isn't tight to my abs when I sit down. Is this ever going to tighten up?

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How long should I rest between sets?

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>>40592150
I have acne scars on my back somewhat like this but slightly less. What can I do to get rid of them as best I can? I've been trying some acne creams but I haven't had much luck.

>>40599248
12-15 Rep Range: 30 secs
8-10 Rep Range: 1 min
4-6 Rep Range: 2 Mins

>>40599013
be reborn as a mexican and pray to not get beheaded
or sunbathe with solar lotion or whatever it is called

>>40599233
doubtful that it will tighten up on its own... I wont really know without seeing, great work btw. You will probably need surgery. I dont think will tighten on its own past about 100lbs weight loss. Rather than continue cutting weight have you thought about just lifting while eating maintenance? You will still lose a little fat but gain a little more muscle with a recomp diet.

>>40598888
check your shoulders
if they hang forward, it is bad posture, lift your chest until theyre aligned with your torso

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>>40592150

So I've been lfiting for quite a while but had problems with back injuries and now i'm starting up again to a proper weight.

Since I'm trying to increase weight I'm doing 5x5 something similar to stronglifts with more chinups/pullups though.

Now I felt that I can't really squat three times a week so I started doing just either deadlifts or sqat on a workout so it looks like this:

A: Squat&Bench&Row&accesoires
B: OHP&Deadlift&accesoires

Now because I dont' squat I increased the intensity of deadlifts to 5x5 instead of 1x5.
I am approaching a certain weight and the question arises if this could be a problem for my back?/The intensity of deadlifting that much is bad?

Anyone got advice on this?

>>40599314
Oh fuck I typod, not 292, 202. FUCKING phone

>>40598567
Pls help lads

>>40599277
same here. tried all the usual crap people suggest, went to three separate dermatologists. Nothing helps. I'm gonna try roaccutane next, maybe that will work.

>>40599232
Keto is 75% fat 24% protein and less than 20g of carb basically. It sounds like your friend went too hard.
>>40599233
Whats your age? If young you can make it work and it will come back. Try coconut cream as well. If you are old...well you must live with your consequences of getting that large.
>>40599277
>>40599356
try tea tree oil, no promises. Plus your skin sheds a layer ever 22 days I think so try waiting a long time too.
>>40599333
Try front squats? Assuming you have done back squats so far. Deadlifting will tax you hard. you dont need 5x5 eventually. Doing 5x5 at higher weights will fatigue you out fast.
>>40599352
If you exercise too early before body can wake up you can get dizzy sometimes. It will however get your blood pumping once you are past the sleepy daze.

>>40599400
See>>40599345
I fucked up and put 292 when I meant to say 202.

>>40599400
Are supplements worth it or not?
Thank you in advance

>>40599418
You started at 202 weight? What is your age though? If you are young you should be ok eventually with time. Bulk up muscle to fill out that loose skin too.

>>40599435
I enjoy vitamin D boost ibido and energy levels. A good multi is worth it too. Past that will be unique to your own deficiencies and goals.

>>40599438
22. I did a 2 month bulk from December to Feb 1st but it was sloppy and ended up being mostly fat I feel. I'm cutting to low BF before I start a dedicated shirt bulk and then cut for summer

>>40599517
short*

>>40599517
Your loose skin will tighten with time then. Still try the coconut cream. It softens the skin to allow more flexibility. Its what the models use when pregnant to avoid stretch marks.

>>40599277
Try to eat less dairy and red meat, wash your sheets frequently and experiment with different detergents, and try not using so much soap in the shower for a couple of weeks and see what happens. Everybody is different but these things helped me a lot.

Been on ec stack for quite awhile. Start noticing irregular heart beat so stop. Off ec stack start experiencing shortness of breath. Take a stack out of curiosity and breathing returns to normal. Did I accidentally into making my body think I actually have athsma ? Will I need to be on ec forever now?

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Will I make some aesthetic gains on this routine?
pic related

>>40599598
No.
You lack the genetics.
You lack the determination.

If you had any chance, you'd be busy making it instead of asking questions on the local Sinhalese asthma inhaler customisation forum.

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If chinups hit the biceps hard, does doing them with a neutral grip hit your forearms/brachis like a hammer curl would?

>>40599232
Look into the slow-carb diet.
It's not real keto, but close to it, and with lots of protein and less fat.
You basically eat tons of protein with sides of high-fiber carbs like beans.

eg:
Breakfast: scrambled eggs, unsweetened salsa, black beans
Lunch: Baked chicken wrap with tomato, lettuce, and maybe light cheese, wrapped in romaine lettuce leaves instead of tortillas
Dinner: A bun-less burger, some chili, baked chicken, etc, again with a side of beans, most likely.

Tim Ferriss' 4-Hour Chef is based on the slow carb diet and every recipe is presented to both teach you how to cook and to conform to this diet.

I lost 60lbs in 3 months on this diet. I was hungry for most of the first week, and after every cheat day on the diet, but other than that, it was great. Then some roasted brussel sprouts gave me acid reflux so bad it made me feel like someone was stabbing me in the stomach and I stopped the diet and waited to see if the weight came back. It never did. Over a year later I was still 60lbs lighter than before I started the diet even after going back on carbs.

>>40599593
If you dont know how ec stacks work dont do it.
>>40599598
No. You dont need to deadlift three times a week. Do curls, leg press, tri pull downs, lat raises and bench. Thats the frat boy aesthetic look. Its not based upon compounds.
>>40599681
I think so. If neutral is palms facing each other than yea it would work forearms too.

Effective foods?
Are flax seeds a meme?

is working out 6 out of 7 days bad for trying to lose weight?
here's my schedule
Monday: Basketball 2 hours, try to fit in gym to work shoulders
Tuesday: bench and other chest workouts (shoulders if can't fit them in monday)
Wednesday: Cardio
Thursday: Chest and cardio
Friday: Arms and Cardio
Saturday: Legs and cardio
Sunday: rest

is this okay? thinking about maybe making Tuesday another rest day. I can't do back workouts because I currently have a herniated disk.

also, can somebody give me some examples of complex carbs?

>>40599667
Projecting this hard
I've been lifting for a year or so but following no particular program

>>40599704
I'm not looking to get the frat boy look, just to putting on some mass. If anything, I'd like to get thicc mode

>>40599905
If you want thicc mode than your workout works better. But you still dont need that much deadlift volume. Thicc takes time though. Gotta bulk and put up big numbers.
>>40599891
You can probably do more than just that exercise.
Monday: basketball
Tuesday: chest/tris
Wed: back
Thurs:chest/tris
Fri:Legs/OHP
Sat: back
Sun: Legs/OHP
You can do a two week rotation if you want instead and switch out bench for OHP instead. You dont need to force rest days if you are doing a split so add in sunday if you can. Monday, unless you are doing intense basketball or run out of time you can add in an actual workout.

Add in cardio and biceps in each day if you want. Bis can recover in 24 hrs and cardio is always good, unless you are doing major sprinting and such you can add it everyday.

>>40592150
I think I'm a bit of a lumbar lord. Is there any stretches or anything I can do to fix this? I heard it might be due to shortening of muscles between the hips and legs due to years of sitting on my butt.

>>40599997
you officially have lordosis? Sit straight when at your desk. Do back workouts to strengthen your back muscles to support yourself.

>>40600025
>you officially have lordosis
Not officially no. I'm not paying some doctor just to tell me my back's a bit curved.

Im in the middle of a cut and at the beggining of my week i was at 87kg, then i had a stresful event which pushed me into an eating binge

I started eating a lot, and i do really mean a lot, i ate like 10 breads with butter chips and a bowl of chocolate for breakfast, a full pot of noodles for dinner, things like that, i skipped a lot of meals but the ones i did have i ate like there was no tomorrow.

The good thing is i never stopped lifting or doing cardio, so yesterday i weighted myself being sure that i was gonna be fatter, but i had lost 1kg

how is this possible? i probably lost mostly muscle, right?

>>40600036
Well everyones back is curved. Its not perfectly straight. I dont exactly trust your diagnosis abilities desu.

>>40600051
>I dont exactly trust your diagnosis abilities desu.
fair enough

>>40600100
I recommend you go to a doctor and ask if you have back problems. If you still dont want to the advice I gave still applies to fixing your problems.

Are push-ups everyday a good idea considering I can only do about 9 before need a break? This is in addition to weight training, figured it might help since I'm still weak enough that they're a workout. Assuming they are a good idea would I go a day between doing them?

>>40600170
can you do more than 15 pushups in a row?

>>40600170
push-ups are a meme in terms of building chest. However, many young men do push up challenges so you may need to work on it.

>>40600170
depends

if you want to increase number of pushups do them but if you want to build chest then just do weights.

>>40600170
It's very simple it depends on your goals.

For any excersise the following is true

1-8 reps focuses on strenght
8-12 reps focuses on growth
more than 15 reps definitely focues on endurance

were talking of course about an excersie for which you CANNOT do more than that amount of reps

Of course these are not clear limits, doing 5 reps will help your size, and doing 10 reps will help your strenght.
But an excersise for which you can do 30 reps will most certainly be focused on endurance.

And seriously, anyone who is more or less in shape can do 30 pushups

so like everyone else said, unless your goal is the push up itself dont do it

ALTOUGH if youre talking about weighted pushup then we need to have a differet conversation

>>40600188

No, at about 9 my form breaks down and I can't keep my chest tight, it starts to sag. I keep my elbows close to my body and my body straight otherwise.

>>40600237

I should say belly, not chest. My mid section starts to sag.

>>40600252
your core is probably weak

>>40592172
This is a really stupid question because no one, not even you, know which one you can actually make progress on. You need to figure this out.

>>40593036
Maybe on an empty stomach.

>>40594697
When you wake up from your regular sleep schedule. Don't want to say in the morning in case you work nights, but yeah.

>>40596534
Don't. Don't be a shit head. You don't need to super set anything. You're not super.

What does asking out a girl entail? Should I tell her she's cute? Do I say "do you wanna go out"? If I don't say either of those things before asking out a friend who's a girl, it will seem like we're going out as friends right?

>>40600339
It's really easy. try to have good vibe with her, like make her laugh get into a comfortable conversation, and at the right moment just ask her "hey are you busy this friday" or something like that

if she acepts she desires the d deep inside her babymaker

>>40600037
buy yourself a new scale, eating like a pig you probably put on 4-6kgs in those days. The foods you described alone are enough calories for 1 kg of fat gain

>>40598566
Deadlifts

>>40600367
Thanks man. This is actually very valuable info for me. I'm kinda autistic if you couldn't tell, so it won't be as easy for me. But hopefully it will become easy in the future!

>>40599985
even if i'm trying to lose weight this will work? I won't overwork myself causing my body to burn muscle and not fat?

i want to end my bulk phase and start cutting. can i stay on my same routine or do i have to go on a new one?

>>40600538
Eat at defecit, do same shit.

>>40600434
always be one step ahead, don't get caught with your guard down

you have to plan for everything but also be spontanoues.

it's hard

>>40600538
in despiteness of what you may have heard doign cardio helps a lot, free cals burned

>>40600037
have you ever actually tested your scale? go put something you know the weight of (like a liter of water) on it

>>40593217
I can't find it right now, but I've read research which suggested deficits at greater than 60% of your required caloric intake do not greatly impact training or daily living. If that's actually true, then just make sure your deficit is above whatever 60% is and you'll be fine.

What are the "worth" supplements I should invest in?
Protein, creatine , aminos, fish oil, multi vitamin?

>>40600582
but even if its off by an absolute value, by a relative value it should still be good. That's the only scale i use

what are some /fit approved multivitamins for men(early 20's)?

i take fish-oil too and shop at gnc or off amazon

How do I avoid being queezy / throwing up after a lot of cardio? Eating like 700 below my bmr every day. Did an hour on the elliptical and 40 minutes on the treadmill Wednesday. Came home and puked up my Sips. Felt bad man. :(

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Trying to maintain weight but ive notice she the site that provide details my TDEE also has low carb moderate carb and low carb options. How do those work?

>>40600756
Fish oil, vit d, curcumin
At least 3 g combined dha and the other one for fish oil
I do 8k ui for vit d (probably over kill because I live in Texas but I still want the super man placebo to make me think I'll just get MORE energy from Thebes's sun.
And whatever the recommended dose of curcumin is I just take one of the pills

What's the limit amount of alcohol one can drink per week without any negative effects towards gains and health?

I'm 150lb 5'11"

>>40601947
None just cut the alcohol and start making gains vro

Getting drunk for a night isn't worth two or three days work and one sip isn't gonna stop you from drinking more.

Step 1: Try to limit it to when you go out
Step 2: caccoon mode

>>40592150
I've been getting some backne ever since I started lifting.
Am I correct in assuming the bench is dirty? Should I wipe it down or bring a towel or both? And how do I get rid of the backne already there?

>>40601966
>Caccoon mode
>Being succesful in anything ever
Chose choosey chose chose chose one and only one my little inferior uneducated boy

cause the both of them are non mixable...

he
sorry

i beat ya
oh

awkard
you didnt know you were a super duepr inferior to me...

too bad, not everyone can be super superior like me

sorry little boy

i won over you so hard

>>40602857
Alex is back on the stims I see

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Been squatting for a few months. Just found pic related on my leg. Is it anything to worry about?

>>40599400
>(You)

>Try front squats? Assuming you have done back squats so far. Deadlifting will tax you hard. you dont need 5x5 eventually. Doing 5x5 at higher weights will fatigue you out fast.


Well the whole point kinda was to not having to squat three times a week anymore.
Will the fatigue be a big problem? So far I can still handle it, but I'm more concerned that it will use my back too much since it's combined with 5x5 heavier getting ohp.

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>>40601833
>curcumin

We meet again, Pajeet.

>>40603033
prolly a ingrown hair or a zit, in either case just keep it clean and don't touch it. your body will force it out eventually. That is unless it is a zit and it becomes huge and white then pop it.

>>40600037
more opinions on this please? no hate or bully if possible

I know that you're not really fasting if you drink coffee w cream, but isn't it doing something? I have trouble believing that a little half and half would make such a difference

>>40603446
you must get your body into super overdrive fat mode.

The body has something like gears
fat is for long term and carbs are for short term

when you dont consume carbs for a long time the lack of electrical signals to the hormones diverges the path of burn signals from the sugar storage cells to the fat storage cells.

trust me bro dont eat bread

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Anyone tried Tribestan? How did it go for you?

Hey guys!

Two questions
>1
I struggle to do latteral DB raise with more than 9/10 Kg. But on a machine I easily do 50Kg (both shoulders). Why such a difference? I try to avoid the machine, but light DB are usually taken when I need them in the gym...

>2
For abs, dumbbell side bent, I'm struggling to go past 36Kg. I just lack the grip to do the exercise properly. What can I do?

I have pain in my right testicle for the past hour or so, on and off just throbbing... I see a doctor on thursday but should I go to A&E if it persists?

>>40605266
farmers walks for grip?

>>40606197
Yeah... Any way to substitute DB side bent otherwise with cable machine? Because in any case my gym's DB don't go past 40Kg, so I can only progress this much with them...