QTDDTOT

>>40613824
Not really. If you don't have a weight belt you can really load the weight up on lat pull-downs. Also it's good if you want a lot of time under tension, you can lower the weight but greatly decrease the speed and pace.

>>40613839
Fair enough. I suppose they would improve your pull up count too. Thanks

How long does it take to get used to eating clean? Typically

>>40613824
Does it matter if I choose to eat dark meat over white meat at all? Health wise

>>40613824
In a PPL can flat bench press be replaced by weighted Chest Dips?

>>40614098
I'd already be doing incline bench press

>>40613904
My body takes adually 1-2weeks to get used to new diets.

Lost my virginity a couple hours ago and the entire time I couldn't feel my dick but I was somewhat hard. Fast forward a couple of hours and I still can't feel my dick and I feel a little off and lightheaded. What should I do brehs?

>tfw 6'2 160

Bulk right?

What is the ideal eating schedule daily? 3 meals and 2 snacks is a meme right?

>>40614135
Sticky says meal timing doesn't matter. Just do what works best. Me for instance I'm cutting. I have 2 meals a day and maybe one snack. But these arent based around a lot of calories to begin with so 2 meals isn't too little

>>40614119
squats and oats

Weighted jump rope vs speed jump rope, which is better for general all around use?

>>40614169
Thanks senpai!

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/fit/

Now that I've joined the 1000lbs club, why am I still DYEL as fuck?

>435 Dead
>325 Squat
>240 Binch

5'8 at 170lbs btw...

Is strength training and power lifting really a meme?

>>40614191

Either you're kind of dysmorphic or you made the mistake of thinking better leverages = stronger rather than just being better at the lift.

>>40614098
Bump

>>40614195

I work out with my GF who's a PT, my form is good on my lifts anon.

Also: OHP 155

But no matter how I train my arms don't grow at all

>>40614217

Have you gained any actual weight while lifting? How have you trained so far?

Also good form is sometimes kind of the problem. People get too caught up in peaking strength and min-maxing their form to move more weight that it masks the fact they aren't really getting much stronger.

>>40614231

I've lost a bunch of fat but more or less stayed around the same weight +/- 2kgs

Maybe I should just cave and just do a brosplit like everyone else at the gym and start lifting 4x12 on isolations

After latest squat, my TFL hurts so badly I can't even lift my legs to take off / wear pants.
How do I fix this now?

>>40614217
You're not eating enough

>>40614119
>Lost my virginity a couple hours ago.. can't feel dick
go to the proctologist could be that he severed your dick nerve through the anus.

>>40613904
Depends how long it takes for you to learn how to cook.
>>40614098
Seeing how you'll always be stronger on bench if done correctly I'd say "no" but if you see growth, fuck man, who am I to tell you any different?
>>40614174
For what? Conditioning? I'd say speedrope, try both see what you like more. Ain't too much of a difference.

>>40614323
Give it some rest. I once had it so bad after trying that crotch curl machine I couldn't stand up. Best advice is a little R&R.

>>40614698
Once it heals will it get stronger or will it get hurt again at the next squat ?

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>>40613824
So,
i am 76.4 kg now and 1.80m tall.
I got measured last week at 16% fat.

how long does it take to get that dank tyler 1 build?
Is he actually that big or is this doable in a year

>>40614683
Dips guy here. Thanks. What if strength isn't my goal? I always hear/read that dips give really nice chest aesthetics

When going for aesthetics, should you bench in the 5 rep range. or go lighter and go for 10-12 reps

>>40614845
Mine got stronger. No problems ever since. :)
>>40614871
Tyler1 is 15cm shorter than you, so expect to take a lot longer to look like him. He is big, but relative to his size.
>>40614919
Sure dude, if you feel your muslces working best that way while keeping incline press, and you get results I don't see why not.

>>40614978
As long as your volume is matched, you'll gain the same amount of mass either way. Lower reps will take longer, be much harder, develop less endurance and make you significantly stronger. The reverse is true for higher reps.

>>40615015
>Tyler1 is 15cm shorter than you
lmao

If you just want to be/look like a Chad, is there any reason not to focus on 4x8?

>>40615042
If you just want to "be a Chad", you should stick to swimming, lacrosse, and having a good face, you fucking r9k piece of shit.

Honest question what do you do when you're cutting and just can't take being hungry

How can i tell the difference between water weight and fat covering my abs?

>>40615105
There are many options. 1) look at your current diet and look if you're getting enough complex carbs and fiber in your diet to keep you full throughout the day. 2) drink a lot of liquid. I like to drink green tea cup after cup to keep me full until the next meal 3) manage your meal times better.

>>40615283
Drop water weight and check. Many ways to drop it, check the internet, but it could just be your genetics who the fuck knows.

>>40615015
Thanks man! Keep your trip up. You and VikingsPoster are the coolest tripfags we have

>>40614191
Now go for the real man's 1000 lbs club. Bench, Squat, and Incline.

>>40613824
I'm doing compounds movements and hanging leg raises as Abs work outs.
is this enough to get a strong, thick core? want to show up some abs at higher bf%s like 14-15

Does anyone else scratch their arse then sniff it??

>>40613824
well if you can do sets of 20 pullups, no kipping.

then sure.

otherwise do both.

in just about every single situation raised on this shithole of a cuckfest, the answer is never x not y or y not x it is always:

>do both, you enormous faggot

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when you gain fat does caffeine get stored in it too? Im losing serious weight at the moment but I feel Im caffeinated as fuck and cant hardly sleep. I have serious troubles falling asleep, sleep maybe 4 hours and feel rested. that effect I only get when I take in some serious amount of caffeine. But I cut it all now for some time.

How do tricep kickbacks compare to skullcrushers? The latter feels awkward for me and kickbacks feel sooooooo good

>>40615893
just superset curls+skullcrushers and youre basically set for big arms tbqh

Can i go up on my squat by 10lbs a session instead of 5. I feel like I can lift it

>>40615940
On ss btw

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QUICK RUNDOWN

>Shitty Wrists. get hurt when punching.
>I have to develop tendoms and shieeet.
>suggest me forearm exercises to do so please.

Thanks.

>>40615944
how much do you lift now?

>>40615960
Cable Wrist Curls.

If I can do pushups, should I be able to bench my bodyweight?

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Hey OP I started watching Vikings because of one of your threads about two weeks ago and I just want to say thank you. I'm really enjoying it.

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r8 this routine?

>>40616001
If you can do pushups while all of your body is in the air (feet not touching ground) then, yeah.

Newbie to lifting here. Been doing it for about 3 months and bench stalled at 35kg, how do I improve? Trying to cut cause I'm a skinny fat too. Eating at maintenance excluding exercises. Doing PPL 6 times a week. Both presses are weak as fuck while my squats and diddly are 60+ and increasing.

>>40616046
Do 3 sets of 5.

>>40615983
Thanks, I kewn about this one, I do it with dumbells

>>40616068
I did like 3 3 2 1 2 earlier today at 37.5. Do I keep trying at 37.5 or drop to 35? Should I eat more or continue my current calorie intake?

>>40613904

most lifestyle adjustments take around 2-3 weeks to feel comfortable in my experience.
This goes for everything from major changes in your daily routine to diet.

Should I add lateral raises or dumbell presses to help my OHP in SS?

I've run SS and Madcow once already and only managed to get my OHP from 20kg - 45kg x 3 over 1.5 years. Gained around 10kg overall but started slowing down weight gain around the time I started Madcow.

>>40616257
Lateral raises. You already have a "pressing" movement

>>40616031
you need to be roiding

>>40615971
Like 140lbs

>>40613824
I'm most likely going to have to go on a waiting list for surgery for a hernia, or have to stop lifting until it gets big enough that surgery is required.
Obviously I can't lift until I'm recovered, but I wonder what the point of lifting from however much strength I would have lost since then.
I surely don't enjoy lifting as much as I used to and no one has commented on my very small gains (close to ottermode)
Should I just jack it in? I've been lifting 18 months now.

>>40616002
For real? Glad you like it brother! That made my day. You've got a hell of a lot to look forward to. I envy you. I'll keep up the good work with these threads.

what can i do to replace deadlifts in my routine? I've injured my arms and would like an alternative that still hits lower back and hamstrings.

Just do machines or what?

I've been running SS but progress has become grueling and my lifts are still novice. Also, I hate doing bench only once a week every other week. How can hitting chest once in seven days be enough?

>>40616359
Squat

>>40616382
Replace bench and squats. Do squats once a week and do bench every other day.

>>40616385
>>40616385
i find squats mostly hit the quads. Butt and hamstrings are a lot less affected and i want the opposite

>>40616359
rack pulls + good mornings (not at the same time)

>>40613824
What's my best bet for looking good all summer? I've been lifting 5 months and started my cut now. Should I get to 10%bf and lean bulk all the rest of the summer or try to recomp?

When should I bite the bullet and upgrade my chucks to actual lifting shoes?

For the record, my Squat and Dead 1rm's are 3.5pl8 and 4.5 pl8 respectively, although I haven't tried for a deadlift 1rm in a couple months.

>>40616652
i can't do rack pulls for the same reason i can't do deads, but good mornings look good, thanks!

I don't know if the other anon answered but how do I round my shoulders?

>>40615105
Lol smoke a cigarette and drink a cup of black coffee. Or just drink water you're prob just thirsty m8.

Is the 2 suns 5/3/1 program a meme?

What's a better intermediate program if so?

So, if i want to drink a protein shake when im not at home, do i just mix the powder and milk when im actually going to drink it or can i mix them before i leave for work in the morning

So I was looking at Pavel's exercise regimen that was recommended. I have done the 5x5 stronglifts in the sticky but the following was confusing to me.

Monday –heavy squat (SQ)
Tuesday –heavy benchpress (BP)
Wednesday –heavy deadlift (DL)
Thursday – light SQ
Friday –light BP
Saturday –off
Sunday –off

If training five days is not an option, four will do:

Monday –heavy SQ
Tuesday –heavy BP
Wednesday –heavy DL
Thursday –off
Friday – light SQ, light BP
Saturday –off
Sunday –off

Not ideal, but if you have to cram your training into three days:

Monday – heavy SQ
Tuesday –off
Wednesday –heavy BP, light SQ
Thursday – off
Friday – heavy DL, light BP
Saturday – off
Sunday – off

For the first two schedules, is it quite literally just that one exercise for that one single day? Nothing else outside of that?

I'm just so used to the idea of doing 3 main exercises, and ending with about 10 minutes of cardio.

>>40616785
No, I'm on it atm and seeing good progress over the past 4 weeks. The two compund lifts of each day will take a lot of time though, up to 20 mins each. Also be sure to add in lots of back work because the programmed lifts are very push centric.

Great for increasing your bench in particular.

>>40616918
Preaciate it, just did the first day of the 6 week variant yesterday, and it felt bretty gud

Am I going to be a skelly at 10% if I'm currently a DYEL?

>>40616976
pic

On week two of lifting. When I do dumbbell flies, I feel it more in my bicep than my chest. I'm doing my best not to bend my arms. Is it just shit form? I'm only using 20 lbs.

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What are some good Bluetooth headphones to wear to the gym?
They should be closed, because at my gym they always play the same top 40 trash.

>tfw pectus excavatum
I've seen worse but I'm scared it might ruin my aesthetic when I get built. anyone else have this?

I am trying to gain muscles, i go to the gym 3 times a week and i eat a lot of healthy food,
Im currently 76 kg with 17% fat,

i am hungry constantly, literally constantly i can keep fucking stuffing my face with food.

After a while i start eating fucking piles of oreos or other fatty shit because i am so hungry even after dinner.

What do i do

A month ago, my hip flexor started hurting while I was doing ATG squats so I stopped squatting and rested it for a week. It continued to hurt so I started stretching it and rolling it out yet it still continues to hurt when I do ATG squats but not when I squat to parallel. Should I do squats to parallel or continue waiting for my hip flexor to heal to start doing ATG squats again? Also, any tips for getting rid of hip flexor pain would be nice.

>>40617019
Make more healthy food. Big batches of stew in a crock pot make it easy. Tons of chili and a leafy green will get you far.

>>40617066
by hip flexor you mean TFL?

>>40617075
Allright, and should i just eat every time i feel like eating?

I want to lose 2.5 kg of fat while gaining muscle weight

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>>40617077
The pain is right here but on my left leg

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I can only do one pull-up, are lat pulldowns good at training myself to do more?

>>40617094
I'm not the only one! I've been getting the same pain but in my right leg. Weirdly it seems to hurt more than I use less weight, though so typically it starts when I warm up.

>>40617086
>>40617086
I managed to lose about 30 lbs by eating more produce and cutting out soda, mayo, etc while doing SL 5x5, but you'll have the best luck counting calories. Use myfitnesspal. My last post assumed you wanted to get big, but as long as you drain the fat from the beef and add some beans to the chili it still applies. Veggies curb cravings. Eat bell peppers or carrots with a little hummus.

>>40617134
If you're only looking at 2.5 kgs, don't even bother counting. Eat healthy food when you're hungry and lift. You'll look good

>>40617116
>>40617094

I had identical problem with my hips and got a reply above. See
>>40614323

it really fucking hurt when getting in the hole during squat. i havent squatted for a week now and it's still store when i do basic daily movements.

>>40616046
>Trying to cut because I'm skinnyfat
this is just going to work against your gains. Just bulk until you have decent muscle and gains and THEN cut. If you try to cut now gains are going to be harder plus you'll just be cutting down with little muscle to show.

>>40613839
>you can really load the weight up on lat pull-downs

a naive question: 1/2/3/4 is a sensible enough ratio, /fit says
so where would you put lat pull downs on this scale? about the same as bench?

I was sick yesterday with a very painful but brief bout of fever abd other flu-like symptoms, today all i have is congestion, sore throat, mild headache

Should i skip one more gym day? I feel like im gonna go crazy not working in 4 days (lifting+multiple types of cardio 5 days per week with weekend rests)

Derek trains legs on Monday. He needs 2500 calories for maintenance as well as 500 more for muscle repair. If Derek trains chest and triceps on Tuesday, would he need more than 500 extra calories due to the amount of muscle in need of repair being higher?

Do you need more calories when multiple muscle groups are recovering as opposed to just one?

>>40617373
Derek only activates his almonds on Wednesday.

Do you need to eat more calories when your almonds are activated as opposed to not?

Just started a 16 week cut to 10% body fat. How do I survive? No cheat or refeeds either

>>40616678
That's my exact plan anon. May the gods watch over us.

>>40614683
Im not sure how you'd always be stronger on flat bench. I can dip (counting bw) for reps what my 1rm is for flat bench.
For reference I've been lifting 3 years, i weigh 175lbs, max bench is 275, and I can easily do 10 dips with 90lbs

>>40616313
bump

>>40613824
Is ss a good starting routine for someone on a cut? If not, any recommendations? PPL?

I accidentally ate 1000 kcal of oreos today and i dont feel proud.

>>40614119
>Lost my virginity a couple hours ago and the entire time I couldn't feel my dick but I was somewhat hard. Fast forward a couple of hours and I still can't feel my dick and I feel a little off and lightheaded. What should I do brehs?
Remove the condom.

>>40617365
Bump

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What do you think about the nutrients in pic related?
>it tastes really good
A bit concerned about the sugar though

R8 routine, been using it for about 2-3 months now

Monday - Arms
- Ball slam until failure
- BB Curls 3x10
- OHP 3x10
- Bent over Row 3x8
- DB Curl and press 3x10
- Tripod DB rows 3x10
- Row curls 3x10
- Middle Delt rasies 3x10
- Eccentric Tricep presses
- Tricep Kickback 3x10
- Front raises 3x10

Tuesday - Chest
- Benchpress 5x5
- One arm incline benchpress 3x10
- DB incline Benchpress 3x10
- DB Flyers 3x8
- Machine pushes 3x10
- Machine semicircles 3x10
- DB Side lateral raises 3x10

Wednesday - Legs
- Leg raises until failure
- Deadlifts 3x10
- Goblet Squats 3x10
- Wall sit until failure
- Criss cross 3x10

Thursday - Core/Back
- One down two ups
- Starfish crunch
- Leg raises 3xt10
- Mountain Climbers 3x10
- Twisting pistons 3x10
- Lat pulldown 3x10
- Machine semicircles 3x10
- Reverse Grip Lat pulldown 3x10
- Bent over row 3x10
- Crouched side raises 3x10

>>40618436
Some of the exercises are poorly worded as fuck bc idk what else to call them

Is there any difference between a horizontal leg press (machine) and incline leg press (where you load the weight manually)? Which one do you recommend?

>>40616988
Have you tried using the cable machines instead? You can get more outward resistance when the pec is fully contracted. I stand perpendicular to the machine and kind of make a punching motion with my palm facing toward me. I feel that in my pecs more than anything I've ever done. Check out a YouTube video by athlean x called "best chest workout technique" that's where I got it from

>>40617002
Yes, but thankfully mine isn't that bad. i look better now that I've packed on some muscle even though it's not very much. Hopefully it'll be the same for you. Gl m8

>>40618574
Whichever one feels best for you

>>40613824

Probably a retarded question.


Why do i get less fat when i eat 3000 kcal a day on healthy food, like chili spaghetti and all that shit than when i eat 3000 kcal a day of junkfood

What is an appropriate gym towel size?

>>40618860
get outta here fucking beta cuck

I was doing heavy squats today, and after doing them, I went to do leg extensions, and when I started, I felt sharp pain in my right knee. I couldn't perform any reps without feeling the pain.

What did I do /fit/?

I think i have asked this before but is functional training good for getting ripped? I have been on and off for like a month now and i don't think it does because i haven't done a single torso excercise yet

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How to make big beard gainz like Ragnar lads?

What's some good oblique exercises. Side bends are getting boring

>>40619135
Russian BB Twists

>>40618998
I'm sure there are formulas out there. Check Amazon. Or just settle for some gruff like Ivar

I have pectus carinatum, how the FUCK do I minimize it's appearance?

>>40615445
Also wondering this, I'm doing every important compound movement and only ab roller + leg raises, should I do more for the core?

I want to order soon from Myprotein again and I was wondering when do they give bigger discounts? I'm about half way through my 11lb and it usually takes about a month for this to be delivered, so should I just take the 25% now or wait more?

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>>40619135
>falling for the obliques meme

Obliques make your hips look wider, that's why aesthetics models don't train it.

>>40619264
>implying I don't like the look of thick hips from monster obliques. I rather have a door shape than girlie hourglass look

>>40614217
Your probably tall,low bf and have long arms like me bro, these things just don't want to grow. I think I'm going to start hitting them 3 times a week.

Has anyone tried Alex Jones's supplements? I just ordered Super Male Vitality, I probably wasted my money but I'm happy to support him. Also please no

>le conspiracy theerist xddd

>>40614871
You won't look like Tyler with out roids at your height.

>>40617106
If your goal is pullups, do negatives.

I'm currently training for the marines, and to get a perfect score on the fitness test you need 20 consecutive pull-ups - I wasn't even able to do ONE as of december

If you just grab a chair, grip onto the bar for dear life with your chin above the bar, and then lower yourself to a dead hang as slow as you can, and I mean slooooooow

Keep doing those until you physically cannot hold yourself up on the bar anymore, after a week or two doing this daily you'll be able to crank out atleast 2 pull-ups

After you get atleast 2 pull ups, strt doing pyramid sets of 1-2-1, same idea as before of continuing to do this until you're physically unable to, and then do more negatives until you can't do more of those

Within a couple weeks you can up that to 1-2-3-2-1, and by the end of month three you should feasibly be able to do a full on 1-2-3-4-5-4-3-2-1, once you get to that point pull ups are very, very easy to do and you should start supplementing the pull ups with weights


If you just want a non-pull-up excercise, do deadlifts. Nothing is better at tearing your back muscles to shreds (they are by far the most important muscle group to use when trying to do pullups)

Lat pulldowns are good because you can usually crank out a lot more weight than you could feasibly with a pull-up, so they're an equally good supplement

I'm usually doing pyramids of 1-2-3-4-5-4-3-2-1 on repeat, can crank out about 12 pull ups without stopping after 5~ months of this

>>40619347
G8 b8 m8.

>>40619347
>please pay attention to meeeeeee

What's your favourite stretch?

>>40618436
Absolutely terrible routine. You might actually be trolling, but I can't be sure. Do all your compound movements as your first exercise in each session as it uses many different muscles. Please just follow a normal ppl routine. Check the sticky

>>40619241
Boxing day

>>40619429
Crotch stretches in general

I know this sounds weird as fuck, but the area around my dick just feels so fucking good after I get a good stretch in down there

Best gym routines while on a cut? Or just keep doing my usual?

How am I gonna retain muscle mass while cutting?

>>40615105

You need to get severe anxiety and depression, worked for me. I used to eat like an animal, couldnt stop myself. I desired food more than sex.

Now I'm mentally ill and hungry skeletor

>>40619357
God damnit, so being a fucking dwarf is not always a bad thing..

But seriously though, he keeps saying he is 6'5 or am i getting memed?

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>>40619321
ya look at all these girly looking me with their broad shoulder and small hips. You must have it all figured out. Enjoy your child birthing hips.

>>40619455
By reading the sticky.

Adequate protein
Calorie deficit
Lift heavy.

Again, sticky for more details.

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Why is it whenever I see kids or babies I get this really shitty feeling in my stomach and all sad and shit that I'm not a dad yet?

>>40619499
that's a meme on his stream he really is 5'6. One of the few advantages of being a manlet is the big muscle gains. Check at a guy called Jeff Nipard he is similar height to Tyler and looks like a roider, but he is actually just a manlet.

>>40619542
Logan and last of us made me want a daughter too some day. You're not alone anon.

>>40619499
Why did you mock me when I told you he's 15cm shorter than you. It's a running gag on his stream where he says he's 6'5. He's about 165cm IRL.

When doing planks, what's better, weight or time? Would a heavy plank for under a minute be better than an un-weighted plank for a few minutes?

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>>40618088
I did SS on a cut last year when I started and got some good results.

how necessary is cardio if you're bulking from skinnyfat mode

been doing stronglifts for a few months with noticeable results; i'd like to swim on non-lifting days but stronglifts says don't do cardio because it impedes squat progress

>>40619500
I will faggot. Enjoy having folders full of half naked men

>>40619798
not bad, brad.

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>>40619851
>he doesn't have pics of body builders saved

>>40619865
I see, I don't have enough mass or FACE FRAME HEIGHT to be Chad. kek

Whenever I attempt handstand pushups the blood rushes to my head and I almost faint. How do people manage to do this?

>>40620134
You just need to spend more time inverted and it stops happening. Practice holding handstands against the wall for a bit before you try doing hspu

>>40620134
practice.

>>40619844
It won't impede your squat progress. Go ahead and swim!

>>40619794
If you can hold a plank for a minute, add weight.

>>40620173
Thanks bro, so I should stand inverted for as long as I can for a few sets?

Been stuck in my weight loss for a long time, considering keto. Yall think its worth it? I think im eating a deficit but I guess I keep overeating, when I was doing keto I was never hungry so it was easier what do you guys think

I can only plank for a minute and a half.
I weigh 70kg and I'm 178cm.

How weak are my abs? I can squat 100x5, diddly 110x5 and bench 60x5 (KG, not great but I would've thought plank would be longer).

Is this a low time? How can I improve it, i'm not really strong enough to do shit like leg raises

>>40620220
go for it.

I'm using my fitness pal, I work in an office setting 40 hours a week usually just sitting. I'm going to the gym for 6 days a week usually about over an hour, all weight training. What should I set my activity level to in order to get a better range on my caloric intake

>>40620261
I set mine to zero activity and I've lost 15lbs in two months.

I only lift 3 days a week and have been doing C25K for the past 2 weeks on rest days

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In the army, feels like I'm just not as strong as I need/want to be. Should I start eating more so I can make better gains, or lose weight yo improve fitness? Not fat, not doing it for looks since I aint trying to get laid. I just wamma be stronger and faster so I can put up with the rest of my squad.

>>40613824
At what weight will I stop feeling like a skeleton? I'm 6'4 and just went from 148->170 at still feel way below average.

>>40620314
>way below average.
because you are,keep going

Recovering fatty here. Lost 60kg+ and trying to get over the last I have.

Currently at 102kg at 192cm, 22 years. Various TDEE calculator said that my maintenance is at 3600+ cals a day.

Isn't that at a fucking lot ?

>>40620301
I'll keep it none then and see how it goes. Wasn't starving but wasn't sure if I needed anything more

>>40620221
It's an average time. If you want to plank longer, plank more often...

>>40620383
If you lost a shit ton of weight already, keep doing what you did.

never been to KFC before but there is one close to my workplace now. do they also sell healthy stuff ? seems like the Grilled Chicken Salad is pretty solid right ? What should I get and is it good ?

>>40620473
cook at home brother.

get some glass or wood lunch boxes

save money.

>>40618836
Sodium causes retention of water. Junk food is filled with sodium.

>>40618836
Transfats

>>40613824
So I started following a routine a few weeks ago whhere I workout 6 days a week, and ever since then my desire to compulsively masturbate has dropped massively. I don't know if I should be worried or relieved, since I don't feel like an addict to porn anymore.

>>40620727
I wouldn't worry. Sounds like you're simply too busy and occupied to spend time beating it. I'm sure you'll get the urge again sooner or later. Maybe it just won't be as frequent.

when you're not a complete noob anymore (i.e. linear programs like SS/SL don't work anymore), by how much should you be able to increase your deadlift over a month?

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what specifically caused me to fail this lift? was it weak hamstrings, glutes, lumbar? I don't think it was quads. I'm trying to figure out which assistance movements to focus on

I got a knee injury, could a knee sleeve help?

>>40620855
grip strength looks like.
>those fucking rubberband arms

>>40620855
hips rising too early. you aren't sitting back enough at the start so the bar path gets wonky

>>40620825
Depends on if you are specifically focusing on increasing it, which means other lifts may have to stay at maintenance.

>>40620872
nah i deliberately let go at that point cos i realised there was no hope for that rep

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>>40620890
>hips rising too early.

>>40620950
why would that be wrong? I'm the guy in the webm, does it look like my hips are in alright position? sorry about the framing of the video being so shit btw

>>40620964
I'm pretty new to lifting but I was always told you were supposed to push your hips up and then straighten your back.

all of my diddlies look pretty much like that except for the mixed grip

>>40620855
You lost tightness because you raised your hips too early making this a half assed squat so the weight got loaded to your lower back. Fix your form and the lift will be a success soon enough
>>40620864
What kind of injury? And help with what? Squats? Everyday life? Cycling?>>40620302
If you want to keep your routine the same as right now but feel weak as fuck it probably comes from you eating too little. If, however, you're on the chubby side and you don't do anything to raise your level of fitness while increasing food intake I'm not sure I'd reccomend eating more but hey, you didn't specify much at all so that's all I got to go by.

>>40620988
oh, nah you don't want your torso to go like horizontal but obviously if you keep your back angle constant you do want your hips to go up in the movement given that you start in sort of sitting back position

>>40620988
It should happen in a fluid movement. It's one big compound lift and you should both raise your back and push hips at the same time. The bar needs to come up on a straight line and you must not lose tightness in your posterior chain, especially your legs because that's where most of the power of this lift comes from, which is exactly what you're doing mate. Time to relearn your mind muscle connection, might take a while but best of luck.

>>40621023
>nah you don't want your torso to go like horizontal
right because snap city, your hips aren't rising faster than your torso though.

It sounded to me like the previous poster meant that you were supposed to pivot your back only.

>>40621051
so is this wrong? because this is basically what I was trying to describe.
https://www.youtube.com/watch?v=-4qRntuXBSc

>>40620899
if i train bench, squat, deadlift, with some assistance movements?
approximately of course

>>40619851
>Not having pictures of what you want to look like as a guide.

Never gonna make it.

Should I cut or bulk at 16 % fat?

>>40621087
Do you have a video of yourself deadlifting but from the side? From that angle I can't see how far your upper body and knees are over the bar and your back movement. The video is not wrong, but as you can see they do it as one big movement where they don't lock their legs out before their back is straight while you seem to do.

I really need an answer for this one Anons.

I can work out 4 days a week and I was wondering if it was better to do two leg and two upper body days, or one leg day one upper body day and one pull and push day. I primarily want to focus on my upper body and thought that one leg day a week might be enough.

>>40621149
If I'd choose from the options you gave me I'd go for 2 upper body and 2 leg. But instead of that I'd just do 3 full body workout days and 1 day of accessory or w.e is your weak spot day.

can I totally replace barbell bench press with dumbell? any cons to doing so? I hate bothering dudes trying to get their own shit done for a spot.

>>40621217
Dude, of course yiu can. The only 2 "problems" are that it's harder to get in position and that eventually your gym might not have heavy enough dumbells for you. Other than that dumbell typically builds more muscle with every exercise because of stabilization required.

MADCOW or 531?

which is best routine after SL?

good app?

>>40621016
>You lost tightness because you raised your hips too early making this a half assed squat so the weight got loaded to your lower back. Fix your form and the lift will be a success soon enough
alright, this pretty much described what it felt like and makes sense. Thanks m8

>>40621192
I always thought full body training was for total beginners. I've been working out for two years now and have made pretty good progress so far.

when people talk about whatever % intensity
how do you calculate that?

>>40621298
Your muscles only need 48 hours to fully recover. Why would training a muscle group less be good?

What are your squat, bench and press numbers?

>>40621298
If you think training legs, chest and back 3-4 times a week is for beginners, sure. :P Look into some bodybuilding full body workout routines. Doing 2-4 exercises per muscle group 3 times a day and using 1 day for cardio + working on weaker muscles should be fine. Look it up, might find something you'd like to stick with.
>>40621299
Online calculators like this: http://www.bodybuilding.com/fun/other7.htm just google "rep calculator" and you get plenty of sites.

>>40621373
3 times a week*

>>40621261
Alright, cool, thanks. I don't think the weight thing will be an issue just now, I'm still pretty new/DYEL. Though saying that, my gym has a huge wall dedicated to dumbells and they get pretty huge.

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>>40613824
made some weird pdf of my everyday full-body routine last night when I was nodding off to GHB and going in and out of conciousness; it might give you dudes some ideas of how to train.

Fucked up my knee and shoulder a month ago in a motorcycle accident, right shoulder has a grade 1 sprain to the ac joint. Been cleared for running and lower body workouts. Wondering if there are upper body exercises that I can also do? Worried about losing gains now

hi anons

how wud a high protein/med fat/med carb diet go if i wanted to recomp?

I tried keto because i wanted to lose fat and heard u can gain muscle on it as well but after a weak my energy just fucking dropped and cudnt do it anymore.

What foods do I need to cut out to lower my crazy high cholesterol so I don't die of a heart attack by age 30?

I already lift 3-4 times a week.

>>40621435
Worry less about losing gains and more about injuring your shoulder again. Get a second opinion if you're not certain, but if the licensed medical professional is telling you to avoid upper body workouts, avoid upper body workouts. Injuring yourself again will just make recovery times longer and hurt your gains even more.

>>40615445
>>40619217

bumping for I and the fellow anon

>>40621413
What are your lifts, and what do you look like? This is honestly stupid garbage and I haven't even bothered with a rack pull since I took my conventional deadlift past 500lbs, just snatch grip deficit deadlifts.

Zercher holds are nonsense, holy kek

>>40621493
well what does your diet usually consist of?

>>40621544
Whole Milk/Chicken/Rice/Mashed Potatoes/Steak/ butter based recipes/seafood/vegetable oil used in steak sometimes peanut butter

I'm pretty sure I need to go to 2% Fat Milk and try and go for a lowfat butter and switch out the vegetable oil for olive oil.

>>40621604
Also use soy sauce on chicken/meat and chicken broth in my rice.

I also get one digornio pizza once every two weeks. Don't drink much alcohol

>>40621604
>switch out the vegetable oil for olive oil
is there even any difference besides taste and price
oil is just oil, no?

>>40621531
I haven't deadlifted in awhile, but I hit 600 a few months ago. I'm entirely focused on reaching a 405 Push Press and 1350 above-knee rack pull. I have a home gym, so I fuck around with a bunch of stupid shit.

what effect would something like 10 sets of 5 squats have (with 80-90% %RM)?

What should I be looking for in a protein shake or bar. Max sugar? What is a good percentage of protein?

>>40621616
Different types of oil have different amounts of unsaturated fat(good) and saturated fat(bad).

Vegetable oil typically has more saturated and olive oil has more unsaturated fat.

>>40613824
Crossfit is just a huge meme right?
I mean there's no reason to try it if I'm not a fatty/woman?

>>40621700
>saturated fat(bad).

this is wrong, saturated fat is GOOD(for example, testosterone production) as long as you don't abuse it.

Is it possible to be a scientist and be fit?

have gone to shredded levels, physique lookings freaking nice BUT have gyno/puffy nipples. It fucking ruins my self esteem, it isn't a tit or whatever like you see around here but it's there, I can feel it and it's a little ball or some shit.

anyways, how long does recovery take before you can put heavy ass pressure on the pecs like weighted dips, bench and what not?

>>40621466
anyone?

>>40621755
There's literally like half a dozen studies that show a slight positive correlation between saturated fat intake and certain testosterone levels(and half a dozen that show no correlation) versus hundreds of studies that show increased chance of heart attack with inccreased saturated fats relative to non-saturated fats.

Fucking /fit/ with its desperation to increase test levels through natural means. Just go on PEDS if you're that desperate.

>>40621860
I said moderate intakes of saturated fat

those studies take obese fucks with shitty habits and then claim it's X fault, correlation =/= causation.
it's just a shitty irl meme by doctors that know jack shit, same as eggs contributing to high cholesterol

all of that has been debunked
https://examine.com/nutrition/is-saturated-fat-bad-for-me/

When should I begin wearing a belt? Been lifting on Stronglifts5x5 for the past four months or so. I squatted 2pl8 for the first time today but I didn't complete my last sets. Deads are beginning to get hard at 235lbs but that's mostly a grip problem.

Also, any recommendations for overhead press in general? I'm stalling out at 90lbs, beginning to really compromise on my form to get the bar up. It's not nearly as hard just 5lbs lighter.

5'9", about 165 lbs.

>>40621922
>posts a random article with two legit sources(one of which is based on the other) "debunking" hundreds of other trials
>that same article also lists three sources criticizing the methodology of the trials

Dude I've worked in academia if I published a paper tomorrow that showed a direct positive correlation between jumping off a 10 story building and time of death within 6 months some contrarion asshole would provide a paper that showed no correlation or negative correlation between jumping off a 10 story building and time of death.


Here's some sources by the way showing unsaturated fats decreasing heart attack rates when replacing saturated fats.

https://www.ncbi.nlm.nih.gov/pubmed/20351774
https://www.ncbi.nlm.nih.gov/pubmed/21978979
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744652/

>>40622071
when attempting 1RM(one rep maxes aka one rep of a lift with the maximum weight possible you can)

no point in doing so otherwise, learn to embrace your core since it's basically an internal belt
there's a name to that but I forgot, it's basically creating a "balloon" on your stomach with air and then kinda flexing it

>>40619798
Wow you have the same body type as me, same height and same weight. Thanks, this helps.

>>40613824
>The fell for as meme
>Be t rex mode now
What routine should I do to even out my top half? I don't even care about strength anymore

>make out with french exchange student for like 3-4 minutes at a dance floor/rave party
>ask her if she wants to get a drink
>she says she has to find her friends
>ask for her number
>I get her number
>contact her next day and agree to get some drinks at a bar on Thursday

Will she get hurt if I only want to have sex with her? How likely is it that she is on the same page? I mean, it happened really quickly, and we where both pretty forward and sexual when we made out. Can she really expect more?

I've started doing the Texas Method this week after 4 months of Grayskull LP. How many accessories can I add in and where?

The program is:

Volume Day
5x5 Squat
5x5 Bench Press/OHP
1x5 Deadlift

Recovery Day
2x5 Squat
3x5 OHP/Bench Press
3xF Chin Ups
3x10 Back Extensions or Glute Ham Raise

Intensity Day
5RM Squat
5RM Bench Press/OHP
5x3 Power Snatch

I'm not too concerned with big arms as I'm training with rugby in mind, I'd mainly like to add a bit of upper back/trap work, as well as read delts

What accessories do you guys recommend adding to the end, and on what days?

I keep hearing about how great yoga is for flexibility/long term health. How do I get started (assuming I'm an antisocial neckbeard that has to do it alone)

>>40622286
>antisocial neckbeard

go to a class full of qts and sniff their bums as they stretch

Why are my squats such shit and will they catch since I am just getting used to it. Ohp is 100lb, bench 150, deadlift 235, squat 150whaaaaaat. Squats fucking suck and kill me.

>>40622361
eat more

>>40622297
Sounds great but it would be a very short class and a lot of lawsuits
I don't believe that spiritual mumbo jumbo but the rest of it sounds legit, does anyone have a link to a good site?

Has anyone tried putting egg whites in their shakes, not just for protein, but as a thickener? Did it work?

How to dick gains?

>>40614648
underrated

>>40622361
Take a look at your form, often times that's a big part of it, maybe consider dropping weight down to about 75% of max and just working on strict form. Get someone who knows what they are doing to spot. Also check out Brandon tietz videos on YouTube, he has a great guide.

>>40622437
i use it for the protein. doesnt affect taste. the biggest guy at the gym swears by drinking straight out of the carton

>>40622416
Trying to lose weight. May only go down about 10 more pounds or so and recomp from there. Currently 6' 181 gonna see where I'm at at 170. If i get close enough will i benefit more from recomping close shredded or just diet another couple months

>>40622470
Thanks I am still working on all my forms they are pretty shitty

>>40622495
>6' 181
>babby lifts
>cutting
o shit nigger what are you doing

I cant find anything on google about this.
Every time I eat olive oil like enough to get 500 calories from it my fucking face and ears flush. Like last time my ear turned red. Could I be allergic to it or is that what that shit does? It's really weird

Oats, rice, or more protein in the morning on a cut? Lookong for something to keep me sated all day.

>>40622531
Second week of ss. Fucked around with dumbells for couple months while cutting. Was 205lbs. Still only top two ab definition. What do??

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Is liver good for anything other than iron? I need iron boosts in my life.

>>40622590
>What do??
Read the book, I can guarantee you haven't.

>>40622654
I'm on page 67 just started the bench press section it's a lot to take in ya dick.

>>40622686
>second week of SS
>page 67
Oh well, better than nothing I guess.
Still, you really should consider setting apart a few hours and reading the whole thing before bad form gets ingrained; unlearning bad form is really fucking hard.

Anyway: you gotta eat more. The only people who shouldn't eat a lot on SS are landwhales. You are far from one, and need to stuff your face with food. Don't do GOMAD, that's really only for skellies, but you should be aiming for 4k calories a day at first (to maximise your noob gains), reducing and tapering off to your TDEE+500 after a few months.
You will put on some fat which you'll probably want to lose afterwards, but cutting on SS when you're not obese is just setting yourself up for failure.

How good is a jumprope compared to running?

I want to work my cardio but I hate running

>>40622751
Yea I read that part about 5000 calories and I about shit. I still wanna lean out though? What if I started off at around maintenance and tried recomp? Or also what if I got off ss and fucked with a ppl for another month or two to get lean then restart ss? Spent to much effort into this diet to not see abs now.

>>40619395
>5 months
>Since December
>It's only March

>>40622833
Do you want to see abs in a month but be weak as shit, or do you want to be fairly strong and see abs in a year? It boils down to that.

>PPL
That won't magically make you stronger (or bigger) if you're not eating, and it's much worse than SS/SL for a beginner.

>to much effort
No, two months ain't shit, kid.

>>40619483
Being depressed makes 10,000 calories a day a lot less absurd

What's more conducive to gains: lower weight and higher reps or higher weight and lower reps?

Been doing 5 x 5 for most exercises and progress has stagnated.

My sides are absolutley fucking horrible compared to my upper body which is pretty muscular by normie standards. I know there is no such thing as spot reduction but holy fuck what can I do to fix my sides and thighs? I guess I'm really going to have to start cardio to trim this shit. Is there anything in particular that i shouldnt be eating?

>>40617249
It's a fatty thing. You don't know how scared we are of reverting to that size.

>>40622895
Guess I will have to think about that. I feel like it would be better to be lean for summer and really strengthen up after summer. O shit nigger now I'm lost. Thanks for your help though anon

Afaik, pullups and chinups don't work triceps, so why do they feel the most sore after doing them?

Im poor as fuck, but do have dumbbells at home that go up to about 70 pounds. Any suggestions on what exercises can be done daily at home with just dumbbells? Im working on getting to a gym soon, so until then, this will have to do. Thanks for any honest replies.

>>40623025
Dumbell ppl

>>40619542
Get a whore to be a surrogate. Sign an agreement with a decent looking poverty third world woman, seed her and feed her the proper stuff then get rid of her after the baby is 1, you can do it at birth if you can find another source of breastmilk.

>>40622923
for gains in size, it doesn't matter.
for gains in strength, higher weight and lower reps is better.
Regardless, eating more, progressive overload, and consistency are most important.

>>40622924
you're buying into mainstream garbage. Pick one:
Put on muscle
Lose weight

Your body may like to hold onto weight around your obliques and thighs; to lose it you just have to keep losing weight. You can put on muscle there, or cut the fat, that's it. No spot reduction, no magic food formula. Blame genetics

Is 2 pounds of weight loss a week realistic?

>>40614191
yes. you have learned lol

What does exercising without inducing hypertrophy do for me?

>>40618860
About the size of a dishrag you fucking DYEL turbo skeleton nerd.

>>40623204
Pretty fucking difficult brah.

>>40623025
Tricep extensions and whatever the fuck it's called where you have the dumbbell at your hip and raise it outwards to your side at shoulder level without bending your FUCKIN arms.

I also like to squat in a horse stance, put one hand on my thigh, and grab a dumbbell off the floor with my other hand and without bending my back pull the dumbbell up towards my chin like I'm trying to pullstart a really tiny lawnmower.

>>40623397
Alright, jokes aside, any real info to share?

I'm a fatass at 6'1 240 pounds and ive been doing SS for about a month and making good progress. I was wondering if this is ideal for someone like me though? I'm really just trying to lose weight and look good.

all my lifts have steadily progressed except overhead press which has basically been permastall. I just deloaded a bit in hopes I can get some strength and push the weight up a little. Anyhow, is SS ideal for someone like me or should I be doing a different routine?

>>40623452
Nah brah that's really what I do. That and I'll do curls and then at the height of the curl I'll pop my elbows out to the side and do a press, then back down, back in, back down.

>tfw you have a really goofy way of explaining legitimate exercises and people think you're just a troll

>>40622417
incase any lurkers where curious
https://www.youtube.com/watch?v=DQhZUZMXfJo
could only get 45min in, I think I'll do this twice a week

When should you stop bulking?

okay /fit/ I'm 6'1" and 260lbs, I have no experience in fitness and I want to not look disgusting anymore. I've read the sticky and I've changed my diet and started doing cardio.

My question is though; what should I do for a routine? I have free weights but no spotter or racks, just a shit ton of dumbbells, a barbell, a bench, and a chin up bar. Any ideas?

>>40623469
pls respond

>>40623692
>progressive overload

Not the same guy but on that same note when should you stop cutting?

>>40623469

If you are just trying to lose weight then do cardio. If you are just trying to look good do a program that taxes your upper body more than your lower body which would not be SS. If you want to get strong and lose some weight then do SS and cardio.

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How long will it take for me to get visible abs from compounds e.g diddlylifts & skwatz

How much will I have to diddly and skwat to get it?

Btw I'm 6'1 200lb ~13% bf

Can i drink the juice that comes out of my steak for extra protein?

>>40614119
>Gets an STD on his first time
Bad juju. Sex life cursed forever.

>>40624313

bullshit. either you have the shittiest ab genetics in the world or you have a much higher body fat % than you think you do.