QTDDTOT

>>40625451
Does it really matter if I choose to eat dark meat over white meat in my diet? Health wise

>>40625470
Simple but true, I like it.

So i'm a recovering fat fuck. I eat at a calories defect but I also started doing a basic upper body workout with dumbbells. When I started I had to start with 15lbs weights. I was able to move up to the same routine to 35lbs weights but I've hit a wall. It doesn't seem I can build any more strength, is this just from eating at a defect and the strength I built was just "noob" gains or whatever?

>>40625517
Yeah you're right. Typically it's not expected to gain strength on a cut as the cut goes on. So don't worry. Maintain your lifts but keep trying to progress in other ways. Add sets, add reps up to a max of 5 sets and 12 reps. If you can do 5x12 that exercise try to bump up the weight etc.

>>40625451

>>40623494
>>40623494

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I'm doing a PPL. Which is better. Dumbbell one arm rows or your standard bent over rows?

>>40625517
possibly its because of the cut but also if your entire routine is based around one weight its progression is probably retarded

>>40625623
What this anon said. Got access to a gym?

>>40625461
Anyone?

What's the max weight someone can go up to on dumbbell Romanian deadlifts without it being dangerous?

What exercises are best for gluteus?

>>40625807
Squats, deadlifts, a certain type of lunge I can't remember which, the adductor machine in the gym.

>>40625615
Bump

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>>40625451

>>40625615
Kroc rows. But I like to do Kroc rows as well as barbell rows or T-bar rows after krocs. See what works for you buddy. If you don't see enough gains in a month from one (if you want to do one of those specifically), just switch it up.
>>40625807
Hip thrusts and lunges.
>>40625676
Why use dumbells for Romanian Diddlys? And I'm pretty sure your gym doesn't have high enough dumbell weight to reach that max.

Are weighted vests worth it?

>>40625986
No. Your body won't put on as much fat in a day as weighted vests weigh so it's very unnatural and puts your overall body under a lot of unnecessary stress. It's not needed. If you want to try it, give it a shot, but I wouldn't say it's worth it overall.

What's a good exercise routine for a weak skelleton womanlet? I'm trying to help a friend who gets tired too easily and has no muscle at all, but I'm not sure she has enough strength for lifting seriously

>>40625977
Home gym. But I plan to invest in a barbell too eventually. Thanks.

>>40625461
Any opinions on this Hart?

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How long and how do I go about reaching otter mode from my current state?

>>40625946
Be ruthless in the gym young anon. Don't tip the receptionist on your next trip to the gym

Could I take cycle of some moderately strong steroid to get a head start on a 'natty' physique and then just bulk and cut to maintain from there?

>>40625451
Yeah and then that retard kills his brother, completely destroying and kind of development the character has gone through and proving that he is simply retarded and insane.

The show really is a true shit show.

You can already forecast what will happen to his sons: Due to no actual legal right for land, they will be raided and killed once again. Great, fuckbert rekt them again.

>>40626194
I wouldn't say he had much character development. Nearly every scene of his was just him bickering with Ivar. However. I agree that he shouldn't have been killed off. The show killed his potential. As for the rest of what you said it doesn't matter. The show is still entertaining, I just don't take it as true history obviously. I look forward to seeing how the Vikings overcome Egberts treachery.

Does keeping carbs relatively low (<200g) allow you to get a little leaner?
I played around with my macros for a while and once I dropped my carb intake to below 200 g/ day I started to get a little leaner.
Is there science behind this or am I just imagining things.

>>40625461
If you mean "health wise" as in making gains, aside from slightly different macros, no. If you mean by eating beef increasing your risk of cancer or salmon having a lot of mercury, maybe. Tbh I don't know much aside from effects on the body from protein aside from the good clean meats like fish, turkey and chicken because beef it too expensive to buy in my country and in my country on the north eastern europe, we eat a shitton of pork. So, I can't help you much if it's the latter you're asking. :(
>>40626187
If you mean you're DYEL and you want to take steroids right off the bat, I advise against it. The thing is, your muscle will grow but your ligements take way more time to get stronger so you'll most likely snap your shit up, plus you don't want to ruin your life just for ez gains. Go to /fraud/ and ask for second opinion, but I'm pretty sure they'll tell you the same only with a harsher tone.
>>40626443
Carbs retain water weight, so you probably dropped that slightly. It was probably that. You didn't get leaner as far as fat is concerned unless it changed your caloric intake.

I'm currently in class so I might take a while to get to all of you, but I will eventually answer.

>>40625451
WHY DO WE FIGHT EACH OTHER, FOR THIS PIECE OR THAT PIECE OF LAND!

I reached 1.5pl8 on Bench Press.
This weight is still totally manageable for me. The problem is I can't unrack the bar for the hell of it.

How do I fix this?

If I try to strain myself to unrack the bar all my form setup goes to shit and I feel more tired than after having already completed the full set of 5.
I must be missing something because I don't seen anybody else having such a problem.

>>40626655
Ask for a spot, easy as that. Some people have that problem more than others so that's the most efficient way.

If I do some strength routine like 5x5, is it ok to add few more exercise at the end with 10-12 reps?

>>40626411
>it doesn't matter

Well it does because it's just too annoyingly stupid. It doesn't make any sense at all.
No one would invade a country and then feel save in it because a king gave them "legal rights" to stay there. Even if he still had been king at the point, no one would believe that a king with a knife to his throat could grant any legal rights.
It's just completely illogical and nonsensical.

They won't overcome it, the armies they leave there will once again be killed and overrun, they probably won't come back and do something else instead.

And that weird "friendship" between Ragnar and Egbert - what the fuck was that supposed to be? How the fuck did they suddendly became "friends"? They were litterally worse enemies, Egbert had his people slaughtered, Ragnar invaded his country, etc.
Just because they share the idea of expanding their peoples country they aren't deep friends.

It was so weird and completely random, wasn't it?

>>40626411
>>40626811
nice digits, but
>>>/tv/

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Hey /fit/, I'm having trouble trying to figure out how many calories I should intake to lose weight.

I weigh 229lbs, I'm 5'10 and have been on 1600 calories a day. Currently doing SL and light cardio. Not losing much weight tho. Where am I fucking up?

>>40626655
There's no reason unracking the bar should be hard unless it's set too high up. In that case just lower it

>>40626843
How long have you been on this 1600 cal diet?
Have you written down what you eat and can you post 1 full eat day for me?

>>40626855
I've been on it for about a month now. I lost about 4 pounds and I've been keeping track of my food on paper and I don't have my notebook with me at the moment. But recently I've stayed at 229. Are my calories just too low?

>>40626855

>>40626854
Also I'm a guy if that changes anything

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>>40626854
It's set between #12 and #14 in a squat rack.
If I set the uprights at #12 my elbows are too bent when I reach out to touch the bar.

rack looks like this.

The problem I have with Bench Press is instead my lower back (right side, not middle) hurts like a bitch every time while I press, when I'm arched.
Obviously my butt is on the bench so it's not that I'm lifting my hips.

What am I doing wrong?

>>40626866
Yeah, being a guy changes a lot. If you work out at the gym, do light cardio and eat 1600 calories a day you would lose 3 pounds per week and your body is not in fasting mode because in the first few weeks your weight would have dropped like a stone in a lake. You're most likely cheating on your diet or badly counting calories.

>>40625451
Want big arms and shoulders. What exercises should I do?

>>40626946
The problem is your lower back is elevated straight up instead of having a nice arch throguhout your back to your shoulderblades. You're putting strain on your lower back because your arch is wrong. Look up some guides how to fix your form.

>>40626976
most of videos I see on BP, the lifter always has this exaggerated arch where he pushes his butt all the way up the bench and the body looks like a horseshoe!

Started seeing a chiro to fix my posture and he recommended against benching due to my pecs being very stiff.

I'm only benching 30kg cause my progress is fucked and now that I'm not allowed to bench it makes me sadder. What do? Should I just do hypertrophy and stop going for strength for the time being?

>>40626960
Absolutely miss counting or incorrectly weighing your food. Use a app to help and count everything. Don't forget sauces cooking oils, hidden butter easy things to miss. Also watch drink calories

>>40626546
Kek!

>>40626464
That's okay no worries mate. Thanks for responding though, I'll do some reading

>>40626811
I'm curious. Do you intend to keep watching? When it returns.

>>40627677

Stretch your pecs.

You should be stretching your rotator cuff by doing dislocations, strengthing shoulder stabilisers using pre-hab movements like kettlebell shoulder presses, stretching your pecs using a stretch station, a wall, or by laying on a bench and doing a fly but letting the dumbells stretch out your pecs.

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Fox my routine please, i have about a half hour three days a week to go to the gym:
AxBxA
BxAxB
Bike 6 miles 5 days a week
Jog/walk 3 days a week, 2x3 miles, 1x6 miles

A days
Bench press:
1x12
1x8
1x5
Chin ups:
2x8
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5

B days:
Overhead press:
1x12
1x8
1x5
Curls:
1x12
1x8
1x5
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5
Hanging leg raise
As time permits.

I'm a hamplanet; 257lbs at 5' 10" (on a good day) and my goal is to burn fat. Will this routine help? I've already done SS and greyskull.

I have bad fucking alcohol cravings right now. Pls motivate me to not drink /fit/

>>40625451
There is this male PT manlet who trains 2 girls at my gym but they are pissing me off because they use squat rack to do pullups and then 50mins of cardio. I'm 6"5' 265lbs should I rape their PT to assert dominance?

Any quick way to strengthen one leg? I've recently realized my right leg is way weaker than my left, probably because I favor my left during squats.

Should I buy the book or just print out the PDF of Starting Strength?

Hardcover is ~20$ while the PDF printout is 4$

I've made great progress so far 60 pounds down, ive cut cokes snack cakes and started to limit myself but im stalling, does anyone know any diet plans that arent memes?

>>40627920
I had a catch up with a mate I haven't seen in a while 2 nights ago. We got drunk, I missed work and am only just starting to feel better now. Still pretty tired.
Don't do it, it's not worth feeling shit

I dont get it, is milk good or bad?

I think my glutes are weak and is what holds back my squat. I squat 280 and deadlift 405 so i think my hamstrings are pretty strong. What can i do to strengthen my glutes to get faster progress than just squatzing? I already squatz 2ce per week.

Is there any point in doing planks if I do weighted push-ups?

>>40627956
Thanks my man

Complete retard about cooking and eating overall.
If I cook 1/2 cup of oats, then it will expand at the end right with the water? So in the end the serving won't be of 1/2 cup since the oats expanded? I'm just too dumb for this calorie counting shit.

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>>40628086


Anyone else only browse this thread on /fit/? It seems like it has more fitness discussion than the rest of the board combined

>>40628300
The nutritional info on the packaging usually says whether it applies to raw or cooked

>>40627828
I'll look in those. He also said he'll introduce me some stretches to help with my imbalance.

What can I do to better my squats from the bottom position and going past parallel on the way up?

I have this problem due to severe muscular imbalances from years of only doing parallel smith squats. That plus long femurs cause me imense trouble moving past a 90kg squat.

Currently only doing SS to get my strength levels back up after injury. Should I just be patient and slow with the squat till the imbalances will balance themselves out or should I add something to the routine? Some additional hamstring work maybe?
Plateauing at such a small weight feels just fucking terrible though.

For fat loss, which matters and factors more?

Daily calorie intake or weekly?

>>40628728
Weekly

>>40628473
The other threads are more for humour I find. This is where you come to get the proper knowledge. Here and the stick. ESPECIALLY if it's a Viking QTDDTOT

>>40628763
I asked because saturday night is family night and there are always a few desserts, so I figured that since I can always control my diet everyday except saturday, I assumed it would fuck up with my cut

I'm around 15% bf and don't see defined abs even when I stretch out my stomach. Will they be defined when I get to 10-12% or did I just not do enough ab work?

>>40627955
a calorie deficit

Is it OK to practice squat form with a empty bar on rest days of ss. I don't feel like the empty bar would cause to much muscle distress. My form really needs work

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I take four big craps a day. I feel like if I put all these caps on a plate, it would pile twice as high as all the food I eat in a day.

How the fuck am I supposed to gain weight like this.

It makes my food stuffing efforts feel completely in vain.

Is there any way to measure relative strength? Like how much I "should" be able to lift at my height and weight?

>>40629666
More than you can today. Go get 'em, kid

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>>40625986
Get one and go on the elliptical for an hour. Thats how you get ex-fatty calves.
>>40626146
Squatting on my dick x10
>>40627933
Just make sure you impregnate the two girl afterwards and feed your sons whey protein in their milk.
>>40627980
Dont drink a gallon of it everyday.
>>40628678
Try front squats. The weight load difference might help you.
>>40629260
Yes doing light days can help pump blood to the legs and speed up recovery.
>>40629315
peanut butter and other calorie dense nuts.

I have no one else to ask to, is it standard practice to not reply people's snaps?

>>40626972

Read the sticky 5x5

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Is my back too rounded while I deadlift? Here's a picture from a recent set I did, this is the worst example from the video. Am I on the way to snap city?

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Are resistance bands a shill? I strained my bicep tendon so I've been doing light physio at the gym, but don't really have anything for physio at home.

Also, would they be useful for anything aside from physio?

>>40628970
Could just be that you're underestimating your bf. But yeah cut to 10% and they'll definitely be visible

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Posted in the last thread but got no repsonse.

Is it a good idea to consume 1200g of this / week on a cut?
Currently doing a ppl program eating 1800 kcal / day and I am wondering if I can afford to eat this relatively high amount of sugar after each workout without it fucking me, keep in mind I will still be eating 1800 kcal in total.

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Is madcow a good routine for someone to take on after SL?

im just shy of 1/2/3/4

>>40626173
>>40626173
>>40626173
>>40626173
Also, can I get a bodyfat estimate pls?

>>40625451

Lol is that Jonathan Lean Doer

Are kettlebell swings good for HIIT? I am skinnyfat and want to lose weight as well as lifting 4 times a week. Kettlebells are the most accessible to me.

Would 20 seconds of work, 10 seconds of rest x10, three days a week be adequate for decent fat loss?

>>40625451
I have a 3 day schedule at my gym,
first day is back and biceps
second day is chest triceps
third is legs shoulders

I do belly(?) every day i that i go to the gym and i row 1500 meters after training.

Should i add in a 4th day to do a full body workout?

Currently doing SL 5x5 and looking to add some accessories on my days off since I've just gotten a lot of time to hit the gym recently. Currently doing heavy shrugs with dumbbells at the end of every lift day, but wondering what else to add.

Stats:
5'11
251 lbs

Bench 120
OHP 85
DL 235
Squat 210

>>40630470
Bumping for interest in this. Want to do something similar but dumbbell swings instead

>>40630479
I'd split up legs and shoulders

>>40625451
If i can see my Serratus what body fat am i?

>>40630521
>>40630521
Could you explain why?

Im new at this..

When you do squats do you flex your core inwards or outwards, or in a more neutral position?

>currently flexing outwards but I am curious if there's an optimal way to do it

>>40630479
Do shoulders on chest/triceps instead my guy

>>40630479
that's what I do. woks fine. albeit I only do squats and deadlifts for legs cos I don't care about them as much.

>>40629785
gee thanks

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Is this https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

an actual good regime?

Currently doing SL 5x5 and I'm wanting to throw in something for my biceps on OHP days. Which would be better: curlbar curls or some variant of dumbbell curls?

>>40630801
Preference I'd say. Personally I'd go with dumbbells. When it comes to isolations, for me, it's straight to dumbbells.

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Pls help, im sick as a dog rn
Fever chills sore throat painful productive cough
I want to know, can i war oil fried Chinese food? Will it aggrevate my sore throat

>>40630882
Can i eat*

>>40630882
I've eaten Chinese food while sick before and it hasn't bothered me one bit. But that's just my experience.

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>>40625451
tfw Ragnar is dead and will not return

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Serious question: Is Zyzz's body possible natty for someone with average genetics?

What is the true natty limit? I cannot find a single example on the internet of this question being answered seriously. I see lots of joke answers on every google search result I do.

And, no, I don't expect Zyzzs body within 2 years, I mean even in the long-run, is that possible without gear?

How much celery should I eat?
I want the vitamins and the massive benefit of lowering blood pressure (I don't have high blood pressure, but better safe than sorry). But, only resources I can find with how much celery I should eat are guides for how to reduce blood pressure and recommend eating up to 2lbs a day for a week before avoiding it for 3 weeks.

I'll be honest I could eat 2lbs of celery a day and only go over my cut by 5 calories but I just want to know how much should I be eating?

>>40631020
Look up early 20th century strongmen/bodybuilders. I've seen Reddit threads with good examples.

>>40627966
>>40627976

Could someone at least just tell me if this looks retarded?

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How do I give a good back rub?

>>40631020
It genuinely is but only for someone who's:

> got relatively good genetics
> is relatively high test
> has been lifting 2-3 years minimum.

I'm probably about 17-19% bodyfat bench 120kg 5x5 and 72.5kg 5x5 and if I cut I'd look as good as ZYZZ

>>40631362
Ok, 3 years is shorter than I thought. I've only been lifting for 6 months, following Arnold's Encyclopedia plan (it's high volume but I started as a very low weight and have been working my way up so I haven't stalled yet, it's been manageable)

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>>40630910
Tfw Sigurd is dead

>>40631387
What bodytype do you have? Zyzz is most achievable for mesos. Achievable for endos too. It's not achievable for extreme ectos like zyzz (which is why he had to take shit tons of gear to maintain that muscle)

>>40631426
Endo. I was skinnyfat manlet-tier. :(

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>>40631362
>if I cut I'd look as good as ZYZZ

Cool!

>>40631505
Zyzz doesn't have an amazing physique? The whole reason he got famous was because 1) he was an absolute dick who acted like a prick and a generation of young dweebs thought that was what brit "alpha" was. 2) he used to be literally tiny so his transifmaiton was amazing competitively.

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>>40631553
He does. You don't. Way to miss the point.

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I'm currently following a clean bulk diet. Does calorie intake beyond the limit for that diet still help muscle gain or will it just be stored as fat?

>>40631737
Mostly fat I've heard.

Realistically, what would be the con of skipping leg day today and doing homework, then spending an extra half hour during chest day tomorrow to work legs?

i read the sticky, finally signed at a local gym and feel like an out of place autist who has no idea what to do. Am I gonna make it?

>>40631821
You will. But you must

A) stop caring what other people think
B) do your workout and get out

Over time you'll feel less and less out of place. It's in times hands. Just stay consistent brother.

>>40631804
You'll be more tired than usual tomorrow after your workout
You'll internalize this as a justification to skip days at the gym.

Other than that, not much

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>>40625451
So I just started lifting and looked up religiously every exercise and its proper form.

before I started lifting, I would sometimes have discomfort reaching down and picking things up from my lower back.

I always thought it was just me ebing overweight and the fact that the fat just strained my body and spine.

anyway, fastforward to today I'm doing my first iddy lifts in a while.

I stretch and I feel the discomfort in my lower back a bit, but whatever.

I do my first diddy lifts with 135 and I feel like I'm doing the proper form - neutral back, eyes ahead of me, pushing down from my heels, etc.

and as I lower the bar I feel the discomfort again. It's not pain, but it'sa discomfort that lasts about 5 to 10 seconds then I go back to normal.

idk what to do /fit/. should I go to the doctor and see what it is? or is it me just being fat?

I used the TDEE calc and added 500 cals for bulking. it comes out to 2,775 cals. thats light as fuck I've been getting like 3,700 a day. Is that too much? I'm 5'11" manlet king and weigh 130 pounds. I can give what I've been eating too

Any tips on minimizing foam in shakes?

>>40632219
just let it settle for a bit or just like after the shake is done stir it with a spoon.

wither that or use more water/milk/whatever your use so there's less air

that's what works for me anyway

>>40632153
>I've been adding 1.5 lbs of fat every week
>is that too much

what do you think

Is it OK to do like a 2x10 ab wheel on off days of ss. Also has anyone ever triple scooped their proteins. I fucked up today

>>40625451
Any negative effects to chewing gum when lifting or even running? Outside the risk of swallowing it

>>40632738
You WILL swallow it and when you do you have to pause to cough, mid squat or mid sprint

should I trust the cardio machines? decided to start doing cardio when I lift to eat more(I do box on off days and its fucking awesome, get to eat more and still lose weight)
I put the incline level, speed and set time and it even has the thing to check heart rate and it says kcals burned

its legit to trust on the kcals burned right? with all that data

If you had to choose only one, would you rather do planks or dips?

>>40625451
on chest day, should i group all my push/ pull chest exercises together and group my squeeze exercise after?

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>>40625451
been doing SL 5x5 + accessories for about 6 months

I've gained around 18lbs

I feel like my actual muscles haven't got much bigger

someone in the last thread told me I was fat & I should cut

Am I fat or skinnyfat? Should I really cut? I was kinda planning on skipping looking good for this summer and aiming for looking okay next summer

also I think I'm almost done with SL since I'm kinda getting sick of it, is the reddit PPL a good next step?

pic related; just fuck me up familia

>>40632085
Do some lower back stretches. I get that sometimes then stretch and my back pops a few times and I'm good

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How do you count the amount of calories in cooked noodles? I only see them counted as dry in MFP

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>>40631414
>mfw

>>40633088
Try to stay about the same weight for now. skinnyfats ideal for recomp so just make sure your lifts are increasing and you'll lose fat and gain muscle

I'm almost 24 and am losing hair near my crown. I also leave loads of hair after a bath. Should I stop taking creatine once my current bag is finished?

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Fix my routine please, i have about a half hour three days a week to go to the gym:
AxBxA
BxAxB
Bike 6 miles 5 days a week
Jog/walk 3 days a week, 2x3 miles, 1x6 miles

A days
Bench press:
1x12
1x8
1x5
Chin ups:
2x8
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5

B days:
Overhead press:
1x12
1x8
1x5
Curls:
1x12
1x8
1x5
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5
Hanging leg raise
As time permits.

I'm a hamplanet; 257lbs at 5' 10" (on a good day) and my goal is to burn fat. Will this routine help? I've already done SS and greyskull.

What are good alternatives for the glute bridge?
Do I need different shoes for leg day?

What sort of progression, if followed properly, am I looking to get with the BBB 5/3/1 program?

I feel this is far superior program to the others of 5x5 or Stronglifts simply because it has some volume and variance that isn't lift the same weight 3 x a week.

>>40633602
>What are good alternatives for the glute bridge?
hipthrusts

>>40633602
>Do I need different shoes for leg day?

flat sole like vans

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>squatted Sunday 215 3x5 just fine
>Struggled to do 195 3x5 today
Was this because I only got 5 - 6 hours of sleep daily since then?
I also ate at a 1500 cal deficit instead of my usual 1000 yesterday as well

>>40629952
looks fine to me

Can i replace back squats with front squats on ss. Or cm change it up every so often

How do you guys find out the calories in chicken breast, I use mfp and Google for raw boneless breast and get very different results on both

>>40633857
I weigh it.

>>40633882
I weigh mine obviously, but like if I put those grams into any search engine I get varied results. For added info my chicken packaging doesn't have nutritional values for some reason

>>40633857
I get almost identical results on google/mfp, you're doing something stupid.

>>40633633
would it be okay to wear regular runners or would the extra weight wear out the soles?

>>40633857
So use the average you uneducated twat.

>>40633920
Don't use anything with compressible soles

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>>40633921
>>40633909

Why can i not keep my wrists straight while squatting. Are my forearms to long? Is it that big of a deal as ripple tits acts like

>>40633920
flat soles like I said, those dont have it like this anon mentioned >>40633933

the ideal would be barefoot but gyms dont allow this, vans or all stars are king for a reason

>>40633537
I went from fat to skinny fat, what kind of caloric intake should I be looking at now? I would estimate that I have a similar body fat % to the guy you replied to.

>>40629834
>Try front squats. The weight load difference might help you.
Can you explain this a bit? Like how exactly could this help me? Better to balance the muscular imbalances and flexibility issues or what exactly do you mean?

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>>40625451
My favourite show
>tfw you don't live in simpler times

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>>40630560
You are supposed to inhale in your belly as much as possible, so flexing them 'inwards' shouldn't really be possible?
Look at pic related, looks like he has a gigantic gut in this one. So I'd say flex them outwards.

>>40634097
That's his gh gut though.
Poor Clarence is such a bad example to use.

Look at actual lifters.

any supplements or anything that I can do so my fucking bones don't make that cracking noise every time I get up or move? It's bullshit i'm 27 but my bones crack like a 90 year old woman

can you eat to reduce your bf% but maintain the same weight through lifting?

>>40634244
If the differene in bf% is small and the timeframe is large, yes. But not in the way you probably think of. Losing 3-4kg of fat and simply replacing it with muscle will probably not work.

>>40625451
shitty show for shitty dudes who hate historic accuracy so fuck you

OK so I started lifting this week and I woke up this morning and I can't extend my arms and they are extremely sore
What happened to me
How do I prevent it and
How do I treat it

>>40634636
>How do I prevent it
stop lifting

>>40634282
would 10 pounds in 4-6 months be reasonable?

>>40634636
https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

first time is awful for all, perserver and by 3rd session you'll be fine

>>40634668
As a very beginner maybe, with good genetics, nutrition and training. Not very likely that it will happen though.

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>>40625451
Yesterday I was sat at 203lbs, today (after eating the exact same thing, well under my limit of 1500 calories) I weigh 210lbs. Now, I understand your weight can fluctuate a little based on things like water weight, etc. but this seems a little excessive, doesn't it?

Do calories take several days to turn into weight? I've heard that recently, but that doesn't ring true to me. Surely as soon as you consume the calories the weight from them are in your body, no? The calories must equal a certain amount of weight, after all.

Somebody help me iron this out.

Have friend. He and whole family super lean. He is my height 6' and 190 and shredded. He's weak and extremely unathletic. Be me 205 6'. Working out diet and running. About to break under 180. Still almost no abb definition. I may have to get down to 160 to be shredded. Does this mean my friend has 30 more pounds of lean muscle than me wtf

>>40634719
Maybe not all muscle it be bone szie, femur lengths etc.

Take what you got nd run with it

>>40634097
>>40630560

inhale with your guts creating a "balloon"/"block"(people usually inhale with their chests which is wrong)
flex your core as if you were getting punched
exhale as you finish the lift
repeat

it produces the same effect of wearing a belt without the negative of a belt which is weak core.
also notice that when you inhale with your gut and "flex" your lower back also tightens

source: read a lot about this on the interwebs and books

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When and what do you eat before your workout?

>>40627904
Depends on intake

>>40634831
Carbs and protein keep it lean. Fat takes forever to digest for the most part. The closer to the workout, the higher glycemic load carb you should use. Between 30 min before and intraworkout is where you're basically eating candy

>>40634749
Just bums me out to put in all this work and this nigga chills, plays vid ya all day, drinks a ton and is shredded. He looks very small though it's strange he looks way smaller than me. He prob doesn't eat much his wife can't cook very good

What size foam roller should I get?

>>40634862
can you explain as if I was a bit dumber?

>>40625451
I can't overhead press the bar for even one rep yet. What do you recommend to do to help me to be able to do that?

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Is creatine a meme and waste of money?

>>40635469
its the only supplement that actually works
but it isnt necessary at all

more useful than protein since you can simply get that shit from food, creatine on the other hand unless youre eating a lot of red meat daily(which you shouldnt)

>>40635507
Are all brands the same?
Should I do a loading period too?

Also unrelated: Is chipotle healthy? I usually get a burrito bowl. I know its pretty high in sodium, but other than that, is it good to eat?

Would it be suitable to create a thread with my location, or university, and try to meet someone to help me lift/general advice? Or would that be considered spam?
I saw the person who made the UT thread, but didn't want to flood the board with shit.

should a 6'1 235 pound fatty be doing SS for my resistance training? i've been doing it for about a month and have been making decent progress but im stalling on OHP very very early on and i'm wondering if this program is ideal for someone like me trying to lose weight.

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Is it bad to work on abs more than once a day?

I found scooby's ab workout vids and he has a 3 minute a day workout that you can do every day or every other day. Can I do the 3 minute workout say 2 times a day for faster results or would this just overwork the muscles?

>>40635640
Same I feel like higher volume sl 5x5 is better for us. We're not gonna make the quick Strength gains like you would if you are eating 5000 calories like the book suggests. I may switch over

>>40635732
yeah I was considering doing SL instead but I'm torn.

>>40631020
In terms of muscle development anybody training consistently for 4 years will invariably surpass zyzz's muscular development in these photos. Getting down to that bodyfat while maintaining that muscle is quite a different story. I think most people COULD NOT get that low without the use of drugs, and even if you were to cut that low, it could likely not be sustained.

>>40635822
Yea me too guess i will just cruise and see how it goes. I am making progress but the squats seem to kill me

>>40634665
but im not a fucking quitter
>>40634701
i hope it passes for me tomorrow so i can get back to the gym
i already miss the warmth and sting you get when lifting

>>40635730
pls

I've been running 531 for 7 months or so now, and I've been making really good progress on my lower body lifts, not as good on upper. im ok with that, but I think this summer I might want to try another program out for fun, to break some of the monotony
with that in mind, what would be a good program if I'm looking to get into strongman but dont have access to really any of the implements? Still 531? or another program? I'm really looking to increase my pressing strength as well as overall strength, which kinda rules out something like sheiko etc.

Bymp

>>40635042
Try starting with dumbbells and go from there

>>40634076
I know that feel

>>40635730
do it in the morning, get the blood going, then mid day/afternoon :)

I still need more answers on this

How long can one stay on a 500 calorie deficit? While still being safe in terms of preserving/not losing muscle?

No cheat meals or surplus days or anything.

I need to cut for 16 weeks. Wondering if it would be okay to remain (while readjusting TDEE ofc) on a 500 cal deficit throughout

My right shoulder is all fucky and poppy. I'm trying to do some real basic stretches but nothing's working. Does /fit/ have a remedy or should I just suck it up and go to a chiropractor? I can't really stay off it, just got a job as a postal carrier.

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How long does a bulk need to last before I cut back to the original bf% to show significant effect?

Is t-var tren?

>>40638060
>
besides doing basic rotator cuff work with a resistance band you should definitely try hang stretching.

Just hang from a pull up bar as long as you can while relaxing your back and shoulders, do this every day and you will increase your subacromial space.

>>40638060
Also check this out, muscle imbalance is the biggest problem for shoulder issues with lifters.

https://www.youtube.com/watch?v=IKc6hwPvsHg

Is it normal to experience post-gym depression? Like coming down off endorphins or something?

Past couple of weeks I've gotten real sad on the drive home and I thought it might've been just tfw no gf but I was just thinking of stupid shit today and felt awful.

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>>40638044
Please respond

>>40625451
is it normal to have a pot belly at 20% bf? i see you guys posting pics with like 25-30% bf and you have flatter stomachs than me

>>40625451

Are one-arm dumbbell preacher curls a good way to target my lagging short head biceps?

Are they enough in a PPL routine or should I do more direct bicep work?

>>40638941
Just into pull-ups and rows.

If you need an accessory, full db curl into Arnold press.

>>40638989

How would arnold presses help my biceps more if they're just regular dumbbell curls plus an overhead press.

Bro split vs full body workouts - which is best?

With a bro split you'll hit each muscle group harder but less frequently; with full body you'll hit them more regularly but not as hard. Help me out here my bros.

how do I stop having autism attacks? I nearly smashed up my kitchen over a dirty bowl

>>40639584
are you roiding? I can lose my shit over dumb stuff though its probably misplaced anger over some feels you've suppressed since childhood friendo.

2 questions:

1) SS, or SL? I prefer SL but wanna know if im missing something

2) Do you brehs shower every day? its recommended every 2 days but normies dont get all sweaty for an hour every day in a room with other half naked men

>>40639211
when you say full body are you referring to compound exercises? cause if compound then yes yes thats better, if you mean hit every muscle in your body every time you work out, then no, brosplit with some compound lifts.

>>40638420
you over training bro?

Just got back from the doctor, I have a very small hernia in my abdomen. He says it may just go away with rest but its best to keep an eye on it in case it gets bigger and needs surgery.
Obviously lifting is out of the question.
Are all my gains fucked from potentially weeks or months of rest?

>>40633539

bump

>>40639654
Are there any exercises you can do at all?
>Eat at maintenance, high protein, low carb diet
>pray to zyzz

>>40639632
if I could do it all over again I'd of gone with SL, more volume starting off and I shower after every session + before I go out somewhere like work

>>40639666
I suppose I could do bodyweight stuff, just no direct ab work or anything like pullups?
So squats and pushup variations

>>40639698
thank
>>40639710
ok well leave it a couple weeks and then do some LIGHT bodyweight stuff. I would recommend not squatting anything more than your own bodyweight. you can always get muh guns and blitz your arms every session

>>40638044
its fine. i did a year with 1000 cal deficit

>>40625470
He knows his shit he killed 50million chinese

>>40638941

Anyone?

I need exercises to increase jumping height, if possible, to be able to do them at home

>>40625451
Anyone here try barbell complexes for cardio? How was it, and what did you do? I'm interested, since jogging is shit boring, and they look like fun.

I can 1RM 3 plate bench/2 plate ohp ezpz on a bad day, more on a good day, but I still look DYEL.

How do I undyel myself? I also want to lean out. What do?

>>40639654
I never had a hernia but I did have a ton of injuries (sports, not lifting-related, mostly sprains and strains, broken/cracked ribs too). I never stopped going to the gym despite doctors telling me not to exercise. I just did things as long as they didn't hurt, and I'm still fine. So first of all research it for yourself with google, second don't think you can't do anything. I managed to squat with a broken rib (though I couldn't valsalva and kept it light), so odds are you can lift just fine, if carefully, with a hernia.

>>40625451
how to improve shoulder flexibility

>>40625470
>redpilled
>Mao

kek

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Hey guys,can you rate my routine ?Also do you have any tips ? havent lifted in two months and i started again a week ago. Im 19yo,180cm/68kg btw
Mon(chest/tris)
bb press(12,10,8,6)
incline db press(12,10,8,6)
cable flys(10,10,8,8)
close grip bb(8,8,8)
seated tricep ext(10,8,8)
tricep pushdowns 3x10

Tue(legs/abs)
leg press (12,10,8,6,6)
leg curls 3x10
leg ext 3x10
calve raises 3x12
squats 4x8 (on the smith machine)
leg raises 3x12
crunches 3x10

Thurs(back/bis)
bent over row 12,10,8,6
t bar row 12,12,10,8
one arm db row 4x10
seated row 12,10,8,8
lat pulldowns 12,10,8,6
db curls 12,10,10
hammer curls 12,10,10
ez bar curls 4x6

Fri(shoulders/abs)
ohp 12,10,8,6 (on the smith machine)
db press 12,10,8,6
lateral raises 3x10
front raises 3x10
leg raises 3x12
crunches 3x10

>>40630117
Bump

>>40639806
Mirin' willpower.

>>40639632
>its recommended every 2 days
what? who recommends showering every other day? shower every day but don't shampoo every day.

besides protein shakes, is there anything else that actually helps?

Is creatine shake a meme or what?

all those preworkout and after workout shakes?

whey isolate, all that shit

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my forearms and shoulders take over during bicep work, how do I focus on my biceps only?

>>40643380
Too heavy

>>40643380
go heavier

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>>40643227
>who recommends showering every other day?
frenchies
captcha related

>>40643227
showering every day removes essential oil from your skin

>>40643234
You literally need none of that. It's simply convenient for some to down a shake vs some chicken breast to meet their protein reqs. It's all optional my dude

>>40643437
>>40643471
Welcome to /fit/

>>40625615
i hate bb rows, it is such an awkward movement and I never feel it right. Kroc rows are fine I heard. I just tried T bar rows and they seem pretty good.
It feels that it hits the lats pretty good and the only awkward thing about it is hitting the plate to my chest.
Maybe Im doing it wrong or something.

>>40627677
chiropractic is bullshit. see a DSM, they have a medical degree.

What should I do if I want to start putting some mass on my abs?

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Any advice for doing things better to get into some sort of shape?
A few weeks ago I got myself a toy like my pic.
So far I'm using it for ~30 minutes 3x a week. (350 repeats as for now, started with 250 and slowly going up).
I try to do some push-ups at least two days a week too, but I don't really have a plan for those, just do some, browse 4chan, do some more and so on.

I'm not very good at dieting I must admit, I eat 4 light-lightish meals a day but two of them are from my workplace catering and other two are usually a lazily slapped together sandwich with whatever.

Oh, and I'm 194cm (6′4″) and about 95kg (210lbs).

>>40643599
Ab wheel is god tier. Rolling out, stop just before you feel your lower back start to strain, and rolling in, stop just before you take the tension off the abs. Pretty short range of motion really

Hey guys!
Would it be wise to superset every workout, for purposes of hypertrophy? Or maybe every two workouts?

Will dynamic planks/planks in general build ab mass? I only do them and occasionally leg (more like knee) raises because I can't fully extend my legs coz my core is kinda weak.

How can I fix a damaged metabolism? I didn't really count calories for a few months and lost about 2lbs a week constantly. If I had to guess I'd say under 1000 calories a day. When I started to count I was eating about 800 calories a day and not losing weight.

Iv been plateauing between the same 4lbs for about 2 months now, fluctuates day to day with no consistency, im eating about 1000-1200 now and about 40gs of protein daily.

I exercise 2 hours a week and burn alot.

Have I fucked my metabolism by eating so little? If so does anyone know how to fix it?

>>40644430
Hypertrophy causes: mechanical tension, metabolite buildup, muscle damage

Planks are good at creating tension, which is good for strength, but isometrics are bad at creating metabolites/damage