QTDDTOT

Who is this semen demon?

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Does this look accurate?

6'2 180-181, do PPLUL (2 hours ish most days with 3.5 on Upper days) at around 1/2/3/4, run 2 miles in half mile sprints on those days except Leg days where i run 1 mile, and do bag work for boxing 3 days / wk

Can I actually cut on 2500? Sounds heavenly

>>40715313
Try.
I would think mote of 2400
But try.
And adjust on the way

>trying to lose potbelly
>TDEE calculator said my TDEE was ~2800 cals daily
>decide to cut to 2000 cals a day
>lifting 3x a week
>been doing this for 2 months
>all clean food; chicken, fish, turkey, beef, spinach, broccoli/other greens, brown/white rice and whole wheat bread
>have lose 0 lbs

what am I doing wrong? did i calculate my tdee wrong? should i cut to 1500 or 1000 cals a day?

>>40715444
go sub 1000 for a month to shock your body

>>40715195
When you do a clean bulk, it should be ok.

>>40715444
Either calculated wrong or can't count calories properly
t. lost 8lbs in 3 weeks on >500kcal deficit

>>40715195
I've heard that your ideal squat stance depends on your anatomy, how long your femur is etc...

How do i find my best position?

>>40715651
just b urself

At the moment I'm doing an AxBxAxx style of workout with mainly compound lifts and some accessories. I'm. Interested in adding in some calisthenics, mainly just for skill practice, should I add it in on days with similar workouts or should I do that on off days?

Another quick question, would you guys consider Landmine thrusters an acceptable replacement for overhead press?

>>40715926
Not on off days, that would be stupid

What many don't realise is the huge work ohp does for the lateral part of the deltoid if done correctly (for that frame)

>>40715984
I guess the gist of what I'm doing is Appling the starting strength template to the /hmg/ idea of getting strong and thicc, so I want to do something for my shoulders involving a compound lift but I'm just not feeling OHP.

I've become reliant on my weightlifting belt, my core is weak and it's holding back many of my lifts.
How to strengthen core so I don't need the belt as much? I'm not even at 1/2/3/4 so I shouldn't need it as much. I can't squat above 150 without the belt, never deadlifted without it.

Not talking abs, I'm talking core. Strength, not size.

How are you supposed to measure progress when you don't have access to a scale? I'm living in a college dorm, and the only scale around is the one in the gym, which is old as fuck and it's never zeroed. I have no idea if I'm going over maintenance and gaining weight, or undershooting my calories and accidentally cutting more.

I ate like shit and didn't lift for the past 7 days (was sick). I want to go back tomorrow.

any advice? should I decrease my lifts significantly?

>>40716370
buy a scale?

>>40716062
On a related note to this. How long can you go without a belt. Getting close to 3 plate diddly and close to lmao2pl8 squat and it seems fine. Rather not use a belt as much as possible for them sweet core gains. Just don't wanna all the sudden snap my shit up

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Any opinions on the attached daily intake? I'm aiming at around 500 under my TDEE.

Can/should I go lower on my carbs and ramp up the protein a bit?

I'm adding 200g of grilled chicken breast to the Mason Jar salad tomorrow to bump that up a touch, otherwise any ideas for improvements?

>>40716584
Just do your warm up weights and see how you feel, you will almost certainly end up deloading a bit. It happens, no big deal.

I hear that some people can step 1-2 hours in the gym yet I can get through 6 exercises 4x8-12 and 20 mins of cardio in about 70 mins.What gives? I still tired after my workout so I doubt it's that I'm not doing enough

>>40716715
Meant carb goals

>>40715195
Are bench dips really dangerous? I wanted to start doing them but I've read on a several sites that they can damage the shoulder joint. Is there really a lot of risk involved? I'm talking non-weighted.

>>40716742
they warm up and have 4-7 minutes breaks between sets.

What's the best app for fitness routines?

>>40715195

Squat routine
3x8 1x3-5 1x1 1x1

Good for strength?

>>40716815
Its easy to fuck up as you require the mobility of a gymnasts to do them with any weight without issues.

Regulare dips are better as it requires less shoulder flexibility, and you can use more weight.

>>40716062
stop using belts. drop the weight if neccesary.

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How is my form?

i am 3-4 kg overweight and i have started gym few months ago, going well but still ramping up and correcting forms before i can claim some gains.

is it a good idea to lose fat before trying hard to lose muscle, trying to do both at the same time or can i just don't give a fuck about those few kgs?

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>>40715195
Why does my rear delt area hurt anytime I do any chest excercise? Bench, flys, dips etc. hurt the back of my shoulders like shit.

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>>40716903

>>40717030
Uh is it muscle pain or something else?

Been lifting just under a year and put together this a couple of months ago, rate?

A - Chest and tri:
Bench press 5x5
Dumbbell decline 5x5
Barbell incline 5x5
Cable Chest fly's 3x15
Body weight dips 3x8
EZ bar Skull crushers 3x12
Tri pull down 3x15
Tri cable extension 3x20

B - Back and bi:
Deadlift 2x5
Body weight pull ups 3x8
Pendlay row 5x5
Lat pulldown chin up grip 3x12
Cable row 3x12
EZ bar preacher curls 3x15
Hammer curls 3x15
Slow curls with pause 3x5

C - Leg and core:
Squats 5x5
Leg press 12, 10, 8, 6
Leg curls 3x12
Leg extension 3x12
Calf raises 3x15
Plank 1 minute
Weighted sit ups 3x30
Side bends with a plate 3x20

D - Shoulders and core:
Barbell military press 5x5
Arnold press 3x8
Ez bar upright rows 3x12
Cable raise 3x12
Plank 1 minute
Weighted sit ups 3x30
Side bends with a plate 3x20

ABxCDxA
BxCDxAB
xCDxABx
CDxABxC
DxABxCD
xABxCDx
ABxCDxA

>>40717234
It feels like muscle pain, yeah. It's been doing this for a while and I don't feel any long lasting joint pain or anything.

Why would it be muscle pain though? Rear delts don't really get worked during chest workouts... do they?

>>40717311
Your upper back stabilizes on bench especially db bench and flys. I don't think you should feel it on dips though. I'm guessing you're having chest day directly after back day so your back's already sore

Gonna sound like a retard but any ways to look fatter, besides clothing, i.e. through things such as increased water retention, without actually getting much fatter, or at least in a way that's easily burnt off.

Basically, i'm stuck living with my parents for another year and have another 30-50lbs left to burn off yet am being accused of being "too skinny". I realise i could avoid this somewhat by increasing lean mass, currently skinnyfat, but it'll take a while to build that mass and i'd prefer to be at a lighter weight before i bulk.

>>40717343
I'm doing PPL, so My chest workouts usually come the day before I work my back.

How do I resist the call of ice cream? My step dad always buys more and so we always have some in the house. I can tell myself not to drink soda, but I just can't seem to do that with ice cream. Any ideas?

also how do i become thicc i need an ass that could bounce me to mars

Got myself a treadmill because I am training to apply for the air force

I need a 2.4km run in 11 minutes maximum to be eligible to enlist.

My plan is to put the treadmill at 3.6m/s and to run for 60 seconds at this pace and then stop
Then the next day I'll do it again for an additional 30 seconds (90 overall seconds), and so on for 22 days until I can run for 11 minutes and 3.6m/s which brings me to the fitness standard required to enlist.

Will this work? I'll be using ammonia, coffee and sips to help me.

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Best tips for wrist mobility for front squats?

>>40715195
What are some topics to talk about with cardio bunnies when you ask to work in with them on a machine. My uni gym the sorority sloots workout in groups and It can take forever if you wait for them to finish. But I just stand there like an autist between sets and say nothing.

>>40715651
youtube

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How long do you think it'd take to go from 20% bf to 12%. I am 6'1" 200 pounds currently. I cut from 230 to 200, and I'm not sure if i should cut further.

>>40718147

3-4 months

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I don't feel deads in my back and not my core - no DOMS or anything. Could it be that my core is stronger than my back? I guess I'll find out once I'm getting closer to 3pl8

>>40718240
>I don't feel deads in my back and not my core
I meant to say "I feel deads in my back but not my core" or "I don't feel deads in my core, just my back" but got them fucked like "ARE YOU FUCKING SORRY" soccer kid

Anyone have any good stretching / mobility / foam roll / whatever videos?

Right now for stretching I do P90X x-stretch (inb4 meme) and random Youtube videos just to have some noise / program etc. Anyone got any routines or channels that go through a stretching 'session'?

ty

Are pyramid sets and reverse pyramid sets effective for a natty ?

>>40715195
Focus on compound lifts and cardio to get the fat off when you cut. If you CLEAN BULK you will not get skinnyfat again. Just stick to your oatmeal, chicken breast, greens, protein powder etc.

Don't clean bulk using peanut butter, that shit ain't clean

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/fit/ moral question
I started seeing this girl...and were gonna fuck tomorrow night.
Problem is....I found her on FB...and she has a husband in the military....deployed.

Should I do it...I mean if i don't someone else will right? Feel kinda guilty but she's really fucking hot.

wat do.
Pic related: she's bretty /fit/

>>40718349
We can't make this call for you, but the fact that you realize it might be wrong should mean something.

After getting cheated on in my last relationship, I know I could never do that to someone else. But you do what you think is right, my dude.

>>40718349
Smash it. His fault for not being there

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I need help some help
Skinny fat 6 foot 150 pounds
I need some stuff to add on my to my workout
Currently do bench press but I can only lift about 65 pounds (barely 5x3) yes I know that's bad
I have a home gym and I can't do like dead lifts because we're my gym is brick. Anyways just give me some ideas other than just push-ups and bench presses please

>>40718349
I got /fit/ to pass RIP so I could learn skills to fuck up the guy my ex cheated with and get away with it. And I guarantee you there are plenty of psychos like me around

>>40718349
Do it and tell husband

>>40718349
She's obviously not faithful, and you're obviously not the first. Hit it, quit it, forget about it.

>>40718414
>Hs fault for not being there
Yeah haha, his fault for being deployed in the army and helping defend the country, right? Fuck that guy.

>>40718433
with those hips, you should consider becoming a trap

>>40718503
Yeah I know my hips are big I get it but I don't wanna be depressed and plus if I was like 5'6 or shorter I would
Consider it but I feel my height is to good to waste and also I feel ill kinda fill in if I get bigger

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what body fat% is this?

>>40718496
Haha he signed up. I didn't see the difference.

>>40718561
what kind of equipment do you have?

>>40715651
Try all the forms out there.
>>40716062
This is why you dont use a belt until you hit heavy levels.
>>40716742
You are a dyel. When you hit higher weights your body cant just bounce back.
>>40717373
Its not your rear delts but maybe your rhombs. They work in retracted of the scapula which is used in bench/push. Ive had what you are describing several times after a heavy push day.
>>40717616
ass is squats, glute bridges and barbell lunges.
>>40717669
hey can I work in? Thanks, what year are you girls? What major? Then mention your major, if they seem interested talk about it in basic terms for bit. That can get you going. Hardest part is starting the convo.

>>40718634
>Its not your rear delts but maybe your rhombs.
It doesn't feel like that area when I bench, but I'll def try to work on them more and see if that helps

>>40718246
Deads is back and hamstring....so i think you are good
>>40718349
The husband may die or get permanently injured for your safety and benefit, you are a terrible person if you do it. Find the husband and tell him.
>>40718608
Haha people believe in defending their country and loved ones. Like haha how dumb, im le edgy 4chan poster.

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pls help

my squat is so weak, i can barely do 90kg for 5 reps and i weigh 80kg and can deadlift 140 and bench 80... my lower back hurts if i try too hard on my squats

what do? should i upload a form vid?

>>40718651
If its your back its not delts, delts are on shoulder. See if you can find a picture of a human and circle where it hurts and post here and I can tell for sure.

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>>40718608
I guess I see your point. I just hate how unfaithful women are. Can't trust any of them, so why bother trying to get a gf or fwb?

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What's a decent protein powder I can buy in Australia that doesn't taste like shit?

>>40718349
>>40718449

what he said^

Im training boxing and jiu jitsu and lifting to beat the everliving shit out of the kid who knew the girl he was fucking was with me, don't care if its petty, don't care if they're together or not when the time comes, he's got it coming...

>I would do it anyway desu
>becareful of guys like me and
>>40718449

>>40718668
Upload form vid, lower weight, keep back straighter when you squat, work on core

>>40718676
gf no fwb why not? wear a condom

>>40718615
Just a bench probably like 300pounds hundred pounds of weight and 2 20 pound dumbells

>>40718702
Gir;s get too attached. Of the five fwb I've had, three of them have gotten too emotionally attached to me. One of theme even sent me a pissed off text when I cut all contact with her, whining about how much she cared about me.

Plus even my fwbs make me spend money on them. Shit gets old after a while.

>>40718676
Do you think its acceptable for your wife to cheat on you? If you dont want women to cheat you cant then sleep with cheating women. Toxic behavior leads to toxic behavior.

>>40718751
>Do you think its acceptable for your wife to cheat on you?
Absolutely not, I'm not a cuck.
>If you dont want women to cheat you cant then sleep with cheating women. Toxic behavior leads to toxic behavior.
That's what I'm trying to say. With modern feminism "empowering" women nowadays, sleeping with cheating girls only seems to encourage this shitty behavior.

>>40718680
We're like kindred spirits or some other poetic shit.

Do you give a fuck if you get caught or are you looking to get away with it like I did?

>>40718747
hmmm... well you made the right move, just keep cutting em off if they don't get you just want to fuck.

do you want a LTR one day? you'll find one you want eventually through fwb arrangements

>>40718727
since you can't deadlift is squatting out of the question? Besides bench, do ohp, and chinups or pullups. You'll want to do as much as you can to build up your back to balance out your birthing hips

>>40718778
>That's what I'm trying to say. With modern feminism "empowering" women nowadays, sleeping with cheating girls only seems to encourage this shitty behavior.
Good you understand. Try to tell her husband, if you cant then just move on. You want to have sex with good women not bad ones.

>>40718780
don't give a shit, have no violent history, so i likely wouldn't do time.. kid doesn't seem like the nark type so i think he would accept his beating and move on

>>40718797
I need to find a bar to do chin ups I guess I'll and I guess squatting isn't out of the question

>>40718781
GOt out of a three year relationship about three months ago because she found someone better and left me for him. I'm also 99% sure they were fucking for the last month of the relationship, so I'm not in a hurry for any type of relationship anytime soon.
>>40718800
Oh sorry, I'm not the guy who posted that. But I agree with what you said, he should def tell the husband.

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Good exercises for core strength/stability/whatever? Especially strengthening the TVA

So /fit/, I started doing a bodyweight routine because I had a huge anxiety problem with gyms. I've been doing it for a couple months now and I feel a little bit more comfortable working out, so I was going to try out a gym for a little bit. So two questions:

1. I was planning on doing SL5x5, but is there another routine I should do? Again, not experienced at all with free weights.

2. Are any of the big chains remotely good? I know to avoid planet fitness because they apparently don't have a barbell usually? But where do you all work out?

>>40718815
You don't wanna make it look per-meditated, that's gonna be an aggravating factor. Make it look like a coincidence that you were in the same place at the same time. Maybe have it so both of you are alone with no one around and especially no camera (eg bathroom, walk in, see if he's alone, look under stalls, if coast is clear do your business and make it your word against his, but know your story by heart.) Good luck, anon, and if that doesn't work out you can get swole in prison

Is there any help for knee pain?

I've been stretching before and after running, maybe start doing squats too? halp

>>40718590
pls respond

So I'm trying to find my TDEE and I cant decide if I'm lightly active or moderately active, I run 2 miles 6 days a week at ~8.5 mph and follow with 100 sit ups and push ups and some other misc. stretching. The whole thing takes about an hour and a half but thats with transit, Im only running for about 15 mins. Right now I'm 5'10" 137 and at 2250 cals just trying to maintain. So is this considered light or moderate activity?

>>40718904
http://www.active.com/fitness/calculators/bodyfat

I'd find a measuring tape and go from there

>>40718958
ill try that thanks but was wondering what you guys thought too

Sup guys.
1.75m/75kg skinnyfat here.
I'm doing Ivysaurs 4/4/8 training and doing quite well. Been doing SL and Smolov before, now at 110kg squats (1rep after smolov was 152.5kg), 80kg bench (1 rep is like 100kg) and still going up.

Talking much, just wanted to ask if you think it's enough to do 1x per week 1 hour of cycling plus eating clean to get rid of my skinnyfat.
Sorry for the euro pleb meisures

>>40715195
>>40715294
"No other images found"
woah

>>40718851
Im at a uni gym and I started with literally just squats as it was nice and safe and comfy in the rack. Dont focus on routine so much until you are over your anxiety.
>>40718879
Running is bad for you. Knee wraps if you need to persist.

How much cardio is too much cardio?

I do 1 hour of full body muscle workout followed by 30 minutes of elliptical/bike cardio

Next day I do 1 hour or so of swimming/yoga/biking

Is that a good amount of cardio without jeopardizing my muscle gains?

>>40718240
thank you julius

>>40719147
might be a bit too much, but if you don't feel like absolute fatigued ass after a week of doign it you might be fine. if you do then cut back a bit.

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>>40715195

I was a runner before I started lifting, and I still go for a 6-mile run every week. However, my squat is weak as FUCK. I DL 225, bench 130 and squat around 140.

How much does my long-distance running impact my squats? Is it some kinda slow vs. fast muscle bullshit?

>>40719183
One is strength the other is conditioning

>>40718664
Who's benefit. he's getting paid my fucking taxes to do his job.

>>40718680
Yea I know half ass jew jitsu. Watch for this guy

>>40719183
It's more any muscle vs cardiovascular system bullshit.
You get muscles to grow by exposing them to resistance at the limits of what they can handle currently. So a beginning runner gets some leg growth, of course, because propelling their body against air resistance is more resistance than those muscles are used to. Then the growth stops, because they're not exposing them to any new resistance.

Running is good and healthy, and the extra blood flow you have going will help your recovery from leg exercises, but you should never have expected it to give you a leg up on strength training.

>>40719147
As long as you're able to recover from strength training sufficiently, you only start actually endangering your muscles once you're approaching 2 hours of cardio.

>>40718879
Don't stretch. I know. It sounds like a meme. It's been core to ideas of injury prevention for years. But it's wrong and science has proven it. You want to warm up and work out kinks. Little dynamic stretches where you roll your joints and wave your limbs about are as much as you need to be doing.
There are a lot of sources for knee pain. I wouldn't start a squatting program while you're still experiencing the pain, but once you've recovered, squatting builds up the muscle and connective tissue around the knee, supporting it and preventing harm.

>>40718851
Uni gyms are a favorite. But there's nothing really inherently wrong with 24 hour fitness or LA fitness or Gold's Gym as long as there's one within range and it has the equipment you want.
I think Starting Strength is better than Strong Lifts, (as long as you actually do the program as described, not some random crap you've picked up from posts here and there on fit) but the difference is honestly pretty marginal.

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>>40715195

What do against shrimp dick syndrome?

My dick is 6.5" erect (still laughable but hey) but its a grower so its small when in standbay (3.5-4) but as soon as I do sports, get nervous or feel incomfortable it goes into shrimpmode and shrinks to 1.5".

I am alos fat - 123 KG.

Can getting fit help me with this?

>>40718414
>fights for your safety and freedom
>fuck him, go fuck his wife

You're fucking scum. Hope you get smashed in the face.

>>40718349
Tell the husband, be a bro. He's out there for us.

>>40719202
>>40719371

Oh, might have phrased that unclearly - I was thinking that my running would impact my squatting in a negative way?

Like, I'm mixing endurance and strength training, and it's holding my strength training back.

>>40718240
in honor of the ides of march,

>THANK YOU, JULIUS

I can do 2 or 3 full pull-ups when my elbows are facing forward but I cant even get off the ground if I have my elbows parallel with my torso.

I'm guessing my lats are below dyel, what accessories are good to fix that?

>>40719463

please help

>>40719463
>>40719463
>>40719463

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When I'm squatting I feel it more in quads than my glutes.

I thought it was suppose to be the other way around, is my form fucked up somehow? I'm also doing these after snatches/cleans so could it be my quads are just worn out when I squat?

>>40719626
Rows, lat pull downs, if you gym has bands do band assisted pull ups, some gyms also have a pull up assistance machine.

>>40716638
I'm at 3 pl8 squat and DL and don't wear a belt.

>>40716638
I'm doing 5x5 355 for DL without a belt and my back feels great. If anything it's my shoulders are my week point. If you have good form you can go pretty heavy.

>>40719463
> lose weight

300 lbs to 198 lbs.

Been working out, my lifts are at 1/1.5/2.5/3

Still so much fat on my stomach. Will it really just take another 10, 20 lbs to get it gone? Driving me crazy as I feel like I still look like a dumpy fuck in the mirror.

I know you're supposed to swallow your own jizz after cumming so you don't lose your gains but do I masturbate before or after I go to the gym?

I was thinking after because it really helps my muscles relax and I am going to get a way better night sleep. On the other hand being sexually frustrated during my work out helps me anger lift better.

I can't really jerk off more then once a day though, it just doesn't happen.

>>40720033
Height? Abs are made in the kitchen not really the gym. Probably gonna have to cut more to see a flat stomach. Even then longer because of the skin of coming out of 300 pounds.

>>40720075
6'2", eating 1800 kcal a day. Usually a bit under but I always hit my protein goal.

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>>40715195
For the past week, after a Pull Day, I've been experiencing what feels like a pinch on my back (see red dot), that heats up or feels warm when I stand up straight.

What's my diagnosis bros?

>>40715444
Quit this calorie meme and go keto. Bread has no nutritional value. Carbs are literally empty calories. These fucks spouting calories calories calories don't know shit about micros and the gut biome. Literally no-one has gotten fat on keto. Calories are a myth.

>>40718349
Do it but record evidence and present it to the husband so he get a clean divorce.

Is it a problem if I have to take a pause between reps to catch my breath? This mostly comes up when I'm going heavy on deads and squats.

Usually around rep number 3 I'll have to pause catch my breath for about 5 seconds then I'm good to go.

>>40720015

His is losing weight supposed to improve the blood flow towards his dick?

>>40720411
Don't know how true it is or isn't, but I get the logic. Less weight, better cardio, better blood flow, less limp dick.

Anybody know if the rumors about Viagra going over the counter soon instead of being a scrip are true?

>>40715195
So my calorie counts have been lower than what I need but i also haven't been hungry. So far i've just been forcing myself to add a snack to my days (usually an apple and almond butter) but sometimes that's not enough and i'm still full.

Should I just leave it or force myself to eat a little more?

Currently eating 1200 calories a day and im always hungry

what are some filling low cal meals i can make quick?

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>>40720444
Here, I'll add the page itsself to show what I mean.
Everything under snacks I have not actually eaten yet it was me trying to add a little extra, but with just my breakfast, lunch, and dinner i feel fine and not hungry at all. If I add those snacks, that's where it puts me (and mfp will actually let me complete the entry, which it won't let me do without those snacks).


>tfw i can't shake my weeb love of glico snacks
>i got one box last night of these reverse-pocky things and ate half last night and will eat the other half tonight if yall think it's fine looking at the screencap)

I still hate myself for buying it more so because of what a gross weeb I am rather than the snack itsself.

>>40720489
>>40720507
Hey anon, look at my meal plan here. I'm apparently not eating enough and i'm never hungry. Sometimes i have eggs in the morning and have the shake as a snack after a workout but i was running late this morning so the shake was quicker.


I also forgot to add, this is all before my workout (the calories burned there are just from running errands today) and i'm about to do 30 minutes of cardio before I do my strength training and resistance training.

Which row variation is the best for lats?

>>40720534
cool thanks

>>40718664
>The husband may die or get permanently injured for your safety and benefit
>your safety and benefit
Quit with the propoganda, you clueless faggot. If you think the military's goal is to "protect our freedom", neck yourself and hope for a better brain in the next life.

No one in the military is drafted. Don't like that you're a pawn for the jews? Get an education and do something else. You're not special

How do I hit my lower bicep? Or do I just have large tendons so it's impossible?

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>>40715195
is it reasonable to just eat chicken legs i dont know what im doing with my diet but thats all i can afford at woolies

>>40720573
Seconding this anon. What a fucking blind idiot.

As for the anon: Morally it's shitty of you to sleep with a woman you know is married, especially if the guy is risking his life for, probably not freedom, but to support his family, maybe afford school, because he had no other options in his life, etc
But the woman is probably going to cheat regardless.

If you wanna be a nice guy: Confront her and tell her she should wait for her husband to come home and divorce him if she didn't love him enough to be loyal (Like seriously sex toys are better than men if she's just horny, getting a cuddle buddy would be better if she's just lonely).

if you wanna be neutral, don't sleep with her and cut contact.

If you wanna be a douche, fuck her brains out

Just make sure he can never find you if he comes back and his wife is pregnant lmfao.

>>40715195
This has definitely been addressed before but if i have shit squat form (ass sticks out when i try to go down) what are the stretches to remedy this issue?

>>40720656
as a source of protein, yeah but you can add protein in other ways like tofu (usually cheap, can taste good if you make it right. Press it, marinate it,bake it, then cook it however you're going to, i usually go with a stir fry). I just try to break up monotony and have tofu once in awhile.

>>40720656
That's all I eat.

They taste better, are cheaper and are easier to prepare than chicken breasts. I just put a lil olive oil and on sprinkle with steak spice. Tastes damn good

>>40720667
I don't know what the stretches are but doing goblet squats then transitioning helped me practice my form with lower risk of injury. (and without feeling stupid since you can do those at home and bring the form into the gym).

>>40720687
>tfw husband is afraid to eat chicken off the bone
>tfw resigned to chicken breasts forever

But he'll eat turkey off a roast turkey on thanksgiving.

He almost swallowed a bone shard as a kid so I get it but breast "wings" aren't the same.

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Does my schedule look alright to you guys?
Also, For aesthetic I'm doing 3x10. Is that alright? Some people say that it maybe too much.

difference between lean bulk and dirty bulk?

I think what I'm doing at college could be considered mostly a lean bulk, because I try to avoid general shitty foods (i pretty much eat the same thing every day at the dining hall). I do drink a pretty good amount of milk though.

>>40718240
Thank you Julius

>>40718349
Hit the pussy but make sure you save all evidence for the husband
Cheaters should be named and shamed

>>40720899
Broscience or Real version?
>BS
Eating clean

>Real
Eating a Surplus but not having a high (0.8-1 g for lb) amount of protein

>>40720963
I thought having a high amount of protein would make the bulk cleaner because you're avoiding fats and carbs, or something

Am i wrong on that?

>>40720984
All that matters at the end of the day is calories in vs calories out
But if you do a low protein diet, say a bulk of mainly carbs and fat, your muscle won't have nearly enough quality raw material

If 2 anons both bulked with the exact same calories and routine, but one was say 0.9g protein per lb and the other was 0.5g - the first one would look better and have more lean body mass at the end of the bulk

My femur bone and tibia bones in both legs are rotated inward. It causes pain when I walk, I want to get surgery but I'm afraid I'll not be able to lift has anyone has something similar. Not asking for medical advice btw

>>40720860
Can someone respond

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What lifting should a fatty do while eating at a deficit? I'm still a relative beginner my lifts are

Squat-240lbs
Bench-125lbs
Deadlift-245
OHP-75
Row-115

>>40721238
Read the sticky, i don't know what your goal is but it looks like a 13 year old who wears basketball shorts and nike elites made it

>>40721245
those are all 3x5 lifts by the way, i've been doing SS but I was wondering if I should be doing something different.

>>40721246
I'm asking to see if it's healthy and shit. I'm 254 at 6'3 trying to get down to a good weight. I just wanted to see people's thoughts on my schedule, And see if I need to change anything

Does these smith machine half/parallel squat even hits the muscles it is supposed to?

Asking this cause Everyone at my gym is doing these parallel and half squats. The trainer even specifically tell newcomers not to go below parellel. Slightly bemused myself looking at it desu.

>>40721245
>>40721256
pls respond

>>40721285

It'll use a ton of quads, yes. Lot less of everything else than a regular squat but it will blow up your quads if done with enough volume. And that's 90% of the reason most guys squat.

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>>40721286
Cardio on your rest days, but that really depends on how much you weigh and how much running you've done before

>>40721321
i'm 6'1, 235 pounds. I can run a decent amount. So is SS appropriate for me for resistance training then?

>>40720206
best option right here

>>40715195
How are my macros: 238g carbs/ 68g fat/ 83g protein. ?
I am 19 year old male, 84 kg, 5'11 ft, 20% body fat.

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>>40715294
>>40719071
https://www.instagram.com/ch_rodriguez3/

>>40721245
Yea kind of

I lift weights mondays, and wednesdays, rock climb on fridays, and swim on saturdays. Am I doing too much? I'm trying to get lean..

>>40720860
Cut back quantity to make room for a rest day and increase intensity to compensate.

>>40718349
a lot of military guys propose to some massive slut before they get deployed because the guys want to know they have someone to come home to and the women want a steady paycheck and have no intention to be faithful

>>40718800
the problem is good women are rarely as attractive or good at sex as bad women. society is falling apart whatever we do, might as well work with it

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>>40715444
TDEE calculators are BS and don't take into account metabolism differences between individuals.

Calculate your BMR instead then eat at BMR for a week. If you lose weight then you are on the right track to figure out where your metabolism is at.

For me I won't stop dropping weight until around 1600-1800 calories. 1300-1500 is severe fat loss for me. My height is 5"11 and weight is 200lbs by the way. My weight loss stalls at 180lbs at 1600 calories and then needs to be dropped again to around 1300-1400. Cardio will give me more freedom to eat. Basically I can eat 1600-1700, I burn say 200-300 in the gym, and it puts me around 1400-1500 in the fat loss range for me.

When I hit 170lbs I stall out again and need to drop even further down to around 1200 range. At that range the weight loss continues for me. Obviously cardio+gym allows me to eat about 1500-1600 calories if calculated for TDEE.

If I use a fucking TDEE calculator though it tells me I need 2600 calories to drop weight. It's ridiculous, if I eat 2600 calories the scale will go up not down. BMR works best and then calculate your own from there depending on your body.

Some people have insane metabolisms and can eat 3000 calories a day and workout 3-4 days a week and lose weight. It's different for everybody - again another thing based upon genetics and how bad your metabolism has been damaged over the years.

>>40721478
theres no way you're getting 2600 for weight loss in a TDEE calculator unless you're picking athlete tier activity level in which case you're an idiot, not the calculators fault.

>>40721033
Bump

>>40721372
Maybe it's because I'm tired, but what do you mean

>>40721332
Yes it is! It's actually perfect

At what bf% is it reasonable to start taking you imbibe?

>>40721578
>your imbibe
Yohimbine, phone doesn't recognize it as a real word

Does this look like an ok leg day?

Low bar 3x5, Paused 2x5
High bar 3x5
Front Squat 3x5
Romanian Deads 3x5

Worried that I'm wasting my time doing 11 sets of squats.

>>40719524
>implying the most powerful nation in the world actually needs to fight to guarantee its safety and freedom
>not realizing war is just a lucrative business and soldiers are employees, not heroes

how you muricans can be so brainwashed?

>>40721772
Does seem like a lot of volume

>>40721772

Seems like overkill, bluntly. At least vary your rep ranges a bit and/or intensities a bit- you're gonna be fried by the end if those are all heavy fives.

I'm squatting and deadlifting for the first time next week and I'm really nervous. Should I just start testing how much I should lift and go with the program or should I just do the bar and add weight progressively?

>>40720108
Bump, have this as well. I think it's a pinched nerve but tbqh not sure senpai

I've cleaned up my diet in the last few weeks. Haven't had any fast food, junk food, soft drinks, extra sugar etc. I'm just sticking to meats, veggies, fruits, nuts, seeds etc etc, all the good shit.

But I've noticed that now I'm pissing a fuck load recently. I haven't increased my water amount, I still drink several litres a day like I always have. Is it possibly because of the healthy eating?

>>40722085

It's possible that you've majorly dropped your sodium intake (removing junk usually does that) so you'll be holding less water.

>>40715195
should i deadlift when i still have heavy leg doms?

>>40722110
Ahh that's interesting. I never knew that was an effect of sodium but it makes sense. Cool, thanks. It's annoying having to piss so much but oh well. I feel a lot better in general.

>>40719581
Oh I see.
"Cardio kills gains" is mostly a meme, but it's not so wrong I can just flat out say it's totally incorrect.
It depends, but it shouldn't be a big deal. A lot of athletes do both strength and endurance training.
Sometimes people just have weak squats to start, it can take a bit to figure out the right form for you.
The most likely issue, if it is an exercise program issue, is not enough sleep or food for two separate high intensity exercises. You might be eating enough to recover from the run, but not enough to fuel the calorie intensive muscle building process.
Are you doing so much running right before strength training that you're still tired from it? Or it's theoretically possible to do enough right after to interfere with recovery (which would require quite a lot of cardio).
My general recommendation is to play it safe and do anything endurance focused on days opposite strength training.

Also sleep and eat a lot.

>>40719910
You might have unbalanced leg muscles, since any squat will engage both. Or, as you say, those might just be tired from the oly lifts. The glutes in particular are very durable muscles, and it might be the case that they're being hit, but not hard enough to hurt.
But different squat forms can still be entirely correct (full depth, straight bar path) but have different results, even with the same bar position, and your anthropometry can make your natural form different from what you might expect.
Anyways, the general idea is that the more forward your knees and butt are the more quad focused it is, the further back (and the more horizontal your torso) the more glute and hamstring focused it is.
Try low bar if you're not already, and whatever else, really concentrate on not letting your knees go past your toes, and sticking your butt out.

I really want to take a shit but no shit is coming out. Not constipation, just that I have an urge to shit but there isn't anything to shit out.
I'm in the middle of maintaining rn so can't just splurge on calories. What kind of foods should I eat so I have to shit more often? Just a fuckton of low cal veggies?

>>40722224
coffee

>>40722259
That just speeds up metabolism, but if there's nothing to shit out, higher metabolism won't help. If anything, it might just worsen it. I have no problems shitting, I just need something to shit out.

>>40722224
Fiber

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>>40721349
>private

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Does belt prevents lover back injuries on squats? I know belts help to max weight but Rip doesn't wrote anything about belts helping to prevent injuries. Since I am doing SS I go heavy on squats each session (last time I did 181 lbs 3x5) and sometimes struggle on last reps, like my knees get shaky or my ass goes higher first than body and I've been told multiple times to wear belt or I will snap my shit. Is this a bro science or legimate thing?

Which compound movement is safer for a poor lower back; squat, deadlift or barbell row?

Thoughts on this:

>precentages based off Training Max (~90% of actual max)
>Heavy: 5x3: 80-85-90-80-80 %
>Medium: 5x5: 70-75-80-70-70 %
>Light: 5x8: 60-65-70-60-60 %
>increase Training Max by 2.5 (Press, Bench, Row) and 5kg (Squat, DL) after 2 weeks

>A1
Squat - 5x3
OHP - 5x5
Deadlift - 5x8
>B1
Squat - 5x8
Bench - 5x3
Row - 5x5
>A2
Squat - 5x5
OHP - 5x8
Deadlift - 5x3
>B2
Squat - 5x3
Bench - 5x5
Row - 5x8
>A3
Squat - 5x8
OHP - 5x3
Deadlift - 5x5
>B3
Squat - 5x5
Bench - 5x8
Row - 5x3

Hey guys!

I'm planning to take part in a run in September. Small stuff, 3 or 5Km. I can run them no problem (just did 1h20 of running and bike). But I'd like to know how to train for speed in order to perform well. Any tips?

missed my heavy deadset set for a rep. should i feel bad or does this just happen sometimes? it was pulling 345 i have really gone 'down' in a long ass time except for a reset a few months ago

>>40722577

Probably the squat, but it depends a lot on the specific injury and your form. Could all be ok, could be that none of them are safe.

How do I minimize loss of strength on a cut? I've kind of just lifted and never really fucked around with my diet to this degree before.

Should I even worry about it?

>>40722969
Do 400m and 800m fartlek.

So run one, time it. Half that time, rest for that amount. Run another. Rest.
Do a few. Aim to equal your time.

Next day you train like this do an extra rep or two. And cut a little time off your rest, just like 5sec or so.

Rinse and repeat. Until 1/4 time rest periods.

You can add reps up until you are running your proposed total distance.

Also. Hill sprints. Flat sprints. Lots of fartlek work. Football pitch is a good tool. Run a length, jog a width, sprint a length, walk a width, repeat a few times.

Timing set distances and striving to beat your time is the best way.
Also time yourself over a known distance. Then try to cover more distance in the same amount of time. Again use shorter distances - generally not more than 1k so you can do multiples of this each training session without the need for huge rest periods.

The internet is full of things. Learn to an google.

>>40721826
The way they get most state spending through is on military budgets. It's crazy to the rest of the world, but they can now really only justify government funding by asking everyone if they hate freedom.

>>40723070
Ok, thanks a bunch for that!

>>40723189
Could having poops like this affect gains in any way?

>>40722118
I'm wondering this too. Had my first gym session 2 days ago, did squat bench deads, with babby weight. Am till sore in those muscles, especially hamstrings glutes lower back. I should still do another session today, right? Today is squat / military press / pendlay rows.

>>40720206
Definitely this. Women are so fucking dumb they will allow you to film without thinking about the consequences because they need dick.

>>40723189
I HATE 4CHAN SO FUCKING MUCH

PLEASE GET NORMAL QUICK

SHIT REDDIT IS BETTER THAN THIS BULLSHIT

>Lift more than 90% of the people in my gym
>Look 900% worse than them in every way

I have no idea if I just have the worst fucking genetics or if I've fucked up somewhere.

I have 2 questions

1. Im doing reg parks 5x5, is it beneficial for me to add 3x5 OHP? I don't know if I'm supposed to bench and OHP the same day.

2. At 6'2 and an active lifestyle myfitnesspal recommends me eating like 3100 calories a day to gain just 1/2lb per week. Is this accurate? Seems excessive

>>40723533

U fell for the SS mene. Strength =/= Size.

More reps, more sets, more isolation excercises and less weight. Hypertrophy isnt only for roiders. Its just fat powerlifters projecting.

>>40723520
Mate I'm being honest, I've seen doctors and hospitals they seem to think I'm fine I'm just curious about my poops?

>>40718590
Low teens, try lifting

>>40723520
you have to go back

>>40723574
1. why use a program if you arent going to follow it
2. do the math urself if ur so smart

So I want to get /fit/ again /fit/.

6ft 2 and weigh 190-200lbs. Not very fat, my only exercise is playing airsoft twice a month, it's akin to a full day of short sprints and walking in a permanent squat.

I want to get my weight up and join the local rugby team. Currently my broutine will be the following so please judge and advise.

Up my Protein to like 1.5g per 2lbs of bodyweight, I eat pretty clean anyway and don't drink alcohol so the extra protein shouldn't be an issue.

Mondays
Chest and Tri's
Flat bench 3 x 5 (80-90% of 1RM)
Skullcrushers SS with Closed Grip benchpress - 5 Skulls with 5-8 CG bench
Incline DB press 3 x 5-8 (80-90% 1RM)
1000m on the rowing machine or some situps & crunches.

Tuesday
Legs
Squats 3 x 5 (80-90% of 1RM)
Single Leg press 3 x 8 (60-80% 1RM) each leg
Seated Leg curl - 3 x 8 (60-80% 1RM)
Weighted Lunges

Wednesday
Rest or HIIT sprints, will rest for the first few weeks to get used to the doms again.

Thursday
Shoulders
OHP 3x5 (80-90% 1RM)
Raises 3 x 10 each arm
Shrugs 3 x 10
Something else possibly?
1000m rowing machine

Friday
Back
3 x 10 good mornings to loosen up muh back
Deadlifts 3 x 5 (80-90% 1RM)
Seated cable row - 3 x 5-8 (80%-90% 1RM)
Lat pull down 3 x8 (60-80% 1RM)
Pull ups


My goals are to be able to sprint 100m/200m pretty fast. Row 1000m relatively fast

Deadlift 200kg (max I ever got was 185kg)
Squat 180kg (probably could do more but I don't really care and live the meme)
Bench 140kg
OHP 100kg

Lads it's 8am and I haven't been able to get a wink of sleep

Should I just power through at this point or try and get it anyway since I'm on break and have no plans

>>40723707
I am following it. I'm asking if adding one exercise is beneficial because I'd like to hit 1/2/3/4 so i think I should probably work on ohp, but I don't know if it would be beneficial on the same days I bench.
Why are you in a thread dedicated to sub par questions just to give snarky answers?

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Are these devices any good for forearm or grip strength? Is there something better I should get or add to it?

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>>40723765
Do it! I remember the other day when I woke up from my leg day and said to myself, "There is no fucking way that I'm running today." However, when that clock struck 6:00 I put my running shoes on, Stretched and ran. Don't let stupid nonsense hold you back. Because then you'll start getting use to it and finding excuses to not do something.

Should I stop doing squats 3 times a week if I feel like my regeneration doesn't keep up with this? I'm at like 130kg x 5 now.

>>40723533
shit genetics tbqh.
I only lift in the 3-8 rep range, mostly do barbell compounds and have no problems with size/aesthetics.

>>40723882
>Should I stop doing squats 3 times a week
Stopped reading there, because yes

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My body is telling me to take a rest day and I can't do cardio because I've got some knee pain. I can't even do core because the ab wheel rekt me. Hate it when this shit happens I think I'm just gonna see how many pushups I can do in a day

I'm pretty happy with my gym routines, but how does this sound for a weekly routine?

Monday: Cardio
Tuesday: Gym (Back and Bis)
Wednesday: Cardio
Thursday: Gym (Chest)
Friday: Cardio; Gym (Legs)
Saturday: Rest day
Sunday: Cardio: Gym (Shoulders and Tris)

Every cardio session is 1 hour on the treadmill, between UT2 and UT1.

At what point do I start training hypertrophy? Should I have made some decent strength gains on a 5x5 before lowering the weight and upping the reps?

My TDEE for losing weight is 1300 kcal/day. If I'm eating 1400 kcal/day and workout 5 times a week will I still lose weight? Or will it take forever? My workouts are not so intense btw, especially when I do strengths. I sweat more when I do cardio and I burn 300 - 500 kcal each time.

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>>40723791
according to my extensive and thorough research, you're youare your already doing a a shoulder press movement and its not on the same day as your chest.

and you should eat that much, its makes it much easier to narrow down why something isnt working if you eat a lot

>>40723808
that looks like its for wrist curls. if youre looking to improve your grip for deads, which most people are, the answer is no. forearm strength as a contraction isnt different than forearm strength in isometric holds. youre looking to do farmers walks with dumbbells, preferably with kettlebells

you want 4 sets at least twice a week. do long distance/light weight or short distance heavy weight. you can expect quick gains in weight the first few weeks

>>40724126
>>40723808
i meant strength from,contractions IS different than strength from isometric holds

Is making it really as simple as cutting to 10% body fat, while lifting to have some shape, and then a high ass skill ceiling for all those that have made it there?

t. fatty who has been dieting for over 6 months and lifting

all I wanna do is look good and get mires and be able to lift my shirt up and show a tight stomach, if not abs.

Is water+sugar a good energy potion to drink before lifting

>>40724010
Or you can take a rest day.
You know, it's not so bad to do so.

>>40724177
Yeah though 10% is an exaggeration most guys start to look good/tight around 15% and below (except body dysphoric fitizens)

I can do straight leg raises to the bar, what's the next step in a progression path for this exercise? I'm not looking forward to be great at leg raises, I just want good way to exercise my core.

>>40724273
I gotchya.

Is it weird to ask your doctor to get a BF% test?

Should I go to a specific doctor, or just my generic family doctors?

Been making progress, was obese and now I feel like I should be in the mid 20's hopefully

>>40724068
please help

>>40724037
Tbh I'd rather do full body or PPL if I were you. Doing only chest one day is kinda pointless, you could do chest, shoulders and tris all on one day.

>>40724313
damn, what a fucking bro.

like, fucking my now ex GF aside, I'd buy that dude a beer.

Before Christmas I could db bench press 30kg. I took 4 weeks off, slowly worked my way back up to 26kg. Now I can't position the dumbbells properly anymore. I can lift the weight if someone helps me get my arms straight, I can just do my reps normally. But now on my 3rd set even with as low as 22kg I can't get my first rep up without help and it kills my shoulders.
What the fuck is going on, it's infuriating.
As I said it's not that I can't do the reps I just can't position them anymore.
Pls help

>>40724342
https://www.youtube.com/watch?v=VmB1G1K7v94
This should be the way you "unrack" / get in position for db bp. Are you doing it correctly?

I can do over 15 dips on my bodyweight but I'm scared of adding weight because after each set once I get down I feel some pain on my collar bone.
What am I doing wrong? Am I going too deep on the way down?

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>>40718450
Either don't cheat at all or this
>>40724339
Yeah, pretty solid guy. Also sorry and meant to edit my deleted posts because first one text was accidently erased and the second linked to wrong post. But >>40718349 either shouldn't cheat and keep to his morals or if he really can't help it he should tell

As a guy I'm trying to gain a lot of muscle and fat on thighs and ass (among other places) how do I avoid getting too much of a belly when bulking? I font mind if I get a bit of one

>>40721955
You can go for half-way between those. Especially if you don't have someone good to really drill form into you, you need to spend some time disciplining yourself to do perfect reps. This is easier at 50% of your max than at the heaviest weight you can lift, or just the bar which won't tax you enough to teach you what squatting with proper weight on your back will

>>40720178
You're literally a meme.

>>40724126
>>40724134
thank you anon. I'm interested in grip strength BUT I'm also interested in forearm strength and size. Do these help at all in that respect?

Will do more farmers walks. Can't wait

>>40724478
yes yo will get bigger forearms

>>40721245
Continue SS but don't try to progress. If you cut too aggresively, you'll have to decrease the weight eventually.

>>40722263
I literally don't understand your problem. If your stomach is empty, why do you need to shit? Are you actually telling me that you don't need to shit, but you just want to? Like, you shit for fun?

>>40724452
Perfect, thank you.

>>40724393
bamp

>>40723189
Bump

>>40723520
>I HATE 4CHAN SO FUCKING MUCH
then leave

>>40725154
I know right, ranting and raving about my shit but can't even give me a worthwhile answer

>>40724517
Why would he not try to progress. He can absolutely make more strength gains while at deficit. Expecially with those baby numbers

>>40725209
>wanting an answer to literal shitposting

>>40718349
this is a guy

>>40715313
pls give me the link to this calculator

Is it possible to cut if you don't track calories / macros? I've been lifting casually as a hobby for a bit over an year now but I've always been like 20% bf.

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I want to ad barbell shruggs to my pull day, I've never done them before.

How many reps, sets and where to place them?

Deadlift 3x5
Pull ups
T-Bar Rows 3x12
Cabel rows 2x12
Cable Curls 3x12

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If I bench 80lbs dumbells for 3x5, what's an approximation of my 1RM bench?
>tfw no spotter so can't use barbells or max out

>>40725782
My pull day is almost identical to yours and I do them at the very end of my workout, 3x12

>>40718678
All protein tastes kinda shit m8, after all it's the byproduct of other foods.

Just get whatever non-faggy brand with choclate taste and chugg it down, you're not supposed to sit there savoring every drop of the shit.

>>40725889
Iirc your combined weight on DB bench press should be about 80% of what you do on BB bench.
200lbs x 0.8 = 160 and 160lbs / 2 = 80lbs
So 200lbs?

>>40725946
So I'd be repping 200 on the barbell... think I could 1rm 225?

I'm on a program where I'm alternating between OHP and bench.
I'm doing 2x5, 1x5+ OHP and last Monday I did 40kg and failed on last set on 3rd rep. Then I unloaded 10%(approx) and tried to do few more reps and managed to do only 2.
I'm doing OHP tomorrow again should I go for 40kg again or 35?

>>40720535
please respond

>>40725973
Dunno, bench is my absolute worst lift by a large margin so I'd rather not give advice on benching :p

>>40720178
carbs are energy
..............................................................

I hurt my back 5 weeks ago in a squat. It was probably bad form, because it was a warm up squat and I was in a hurry. Made it worse by exercising (Crunches in particular) a week and a half later.

Anyone have experience with this? I have a considerable pain if I put my spine into far extension, otherwise it's pretty manageable as long as I keep my back straight and stretch occasionally. I bought James McGill's book on back recovery and I've been following it with stretching, but I haven't worked out for real since then.

I want to restart my fitness. I found a powerlifting gym about 25 minutes from home and I'm considering going whole hog and getting coaching there (particularly someone to be a complete nazi about form to me) if I go in and like the place. I'm not sure if this is how I start my recovery or ruin myself forever however.

>>40716835
I'd honestly go for something more like 5x5 or even 3x5. Doesn't seem like you have enough going on there to improve as fast as you could

>>40725986
for madcow 5x5, at the end of the week they have you do 1x3 of the weight youll move up to next week for 5x5. id say try for 40kg again, and dont feel bad about only 3 reps (if its your last set that is)

>>40717242
Only hitting your muscle group once every 5 days doesn't seem optimal to me

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>"Gotta eat big to get big"
Should you eat more than an extra 500 calories a day? At what point are you just adding fat instead of building muscle?

How much sleep is necessary for gains? I sleep ~5 hours a day due to self employment and drive to work as hard as possible, am I just killing my gains?

I have a business trip from Sunday-Thursday AM during which time I may not be able to access free weights but only a hotel gym.

If i am HIT BB routine AxB and Saturday is my B how fucked are my gains?

If muscle is essentially scar tissue why do gains disappear after a few months of not lifting. Why isn't it permanent?

>>40731204
muscle is not scar tissue, it is muscle. hypertrophy is scar tissue betweem muscle fibers and like all other tissues in the body, it gets eaten up eventually if not renewed

>>40731204

you think .. muscle .. is scar tissue?

i mean .. what?

Today I had fishnchips from a restaurant for lunch (2 breaded cod pieces and a handful of fries). I'm really bad at counting and estimating calories, so how many do you think that lunch was?

What is best way to exercise abdomine muscle?
Is planking good?

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>>40720178
>Calories are a myth.

>>40726953
You need a doctor if it has been weeks and extension still hurts your spine. Sorry but you gotta go in or you'll never get better.

>>40725986
I've heard volume is good after deloading.

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Does anyone know anything about proper posture in regards to weight? I can't tell if I have a distended belly or not, even though I'm at a healthy weight. I also always hold my chest in a little? I'm just worried because I've put on like 30lbs in the last 4 months and I can't Telly if my gym prpgression is making me fatter. Yeah I'm a dyel.

>>40731768
What is your question??

>Sustained headaches
>Get worse when working out

Sustained intercranial headpressure, could it be a sign that I am taking too many vitamins?
Daily intake
>160% Vitamin A
>1660% vitamin B12, 5000% b6
>250% vitamin D
>1200mg fishoil
>1100% vitamin E

>>40731983
A, B12, and D look fine. Don't know about the others.

Make sure you are hydrated and breathing enough during exercise. Take ibuprofen and if the headaches do not lessen within 3-4 days go to a doctor.

how often should i increase my calories in order to not make a rebound ? and what is better a deficit in tdee by just eating less or eating at manteinance and accomplish the deficit by HIIT or cardio or whatever ?

>>40731983
Cut the Vitamin E out.

>>40732114

Im also under stress. Had a back injury, but im leaning toward that being muscle and not spine.

>>40732128
Why?

>>40732123
Exercise for deficit is always preferable because it improves your cardiovascular system.

>>40732141
Vitamin E might be affecting your bloodflow/pressure which could cause the headaches.

>>40732148
What factors matter for the absorbation of vitamins? I assumed that not all of those vitamins end up getting absorbed into the blood from those tiny pills.

does anyone get diamond boners from edibles

more than half the time i have some i get them and sex feels great. other half i'm almost out of it other it's dulled, usually if i've had too much

>>40732170
I know B12 you only absorb like 5 mcg per meal. The rest you poop out.

Vitamin A is probably all absorbed. It's fat soluble so it will stay with you, but I assume if you're getting it from a supplement it's a precursor so it's safe.

Vitamin E is fat soluble too so excess will stick with you.

>>40732191

So reduce the E to perhaps weekly, and the A to maybe bi-weekly?

1. Are bicep/tricep supersets a meme? I'm doing them 2 times a week

2. How many times a week should I workout each deltoid muscle? I feel like the rear one is used in more lifts than the other two, and I don't want to overtrain.

If you're eating at a deficit, but your diet is mainly fatty foods, is it still really a deficit? Or are you going to be putting on fat anyway?

>>40732428
Deficit means a caloric deficit, so yes. Where you get the calories from is pretty irrelevant to your "deficiency".
>>40731768
Record a video and show us. How in the world will we know if your posture is alright or not if you don't.
>>40731550
I do hanging leg raises, you can give that a try.
>>40732322
Do you see them working for you? Then they're not a meme. I personally feel biceps taking the pump away from my tris whch bothers me too much, so I don't superset arms.

>>40715195
BRRRRRAAAAAAAAAAAP
>uh anon! sorry about that heh! oh you like when i shit myself? BRAAAAAAAAAAAAAAAPPPPPPPP heh hehe ;;)))))))

>>40719183
This is truly how a slingy behaves.

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Got a bennetts fracture
hand is in a cast

BUT I think the fracture doesn't interfere with my lifting (just in terms of how the bar sits in my hand)
should i go out lifting (some light weights) or is it better to not risk it and wait for it to recover

>>40717622
Just remember that 11 mins is your MAX time. Ideally you should aim to get someway below that, to ensure you impress the instructors etc

t. Royal Navy

What would be the effect of doing strength and hypertrophy training alongside each other?

I'm currently doing an ABxABxx type workout, if I train strength the first two days and then do the same exercise the second two days at more reps/lower weight, will both my strength and muscle mass increase? Or would it be better to reach my strength goals first and then go onto hypertrophy training for aesthetic gains?

>>40734517
It will absolutely work see the PHUL program

>>40734517
yeah this is PHUL

consider doing different exercises though, it'll be less boring

>>40717622
This is ass-backwards.

You want to run 2.4 kilometers until you can do it in under 11 minutes. You don't want to do it every single day because it will ultimately be inefficient.

Aim for every other day and on your off days do it at a slower pace and/or high reps of low weight squats. Even then aim for two days in a row each week where you're not doing either and where you're only doing moderate physical activity.

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>>40734562
>>40734570

Thanks

>>40734364
I would just do machines

Any tips on dealing with lactic acid buildup? I like to do bodyweight dips but my bottleneck is definitely lactic acid and then I have to wait a few minutes for it to go away

So I work physical labour, and generally my body can handle it well enough provided I eat properly during the day. I had roughly a 1,5 month break and did no excercise whatsoever, and mostly shitposted on 4chan and drank beer.

Now I went to work for two (2) days and my body is just broken. Every muscle is sore and I'm constantly tired and hungry. I get muscle soreness but tiredness and hunger, is that normal even after 24~ hours including a 9 hour sleep and quite a lot of food?

Over the past year I gained 40+ lbs from my new medication

I noticed my sex drive fade away and its now almost non existent

I'm now at 205 lbs, 30y old with decent amount of muscle (OHP 120 lbs +, bench 200+, dl 400+)
I can't tell if its the medication, the age or the weight gained that causes my sex drive to be low.

Maybe I just need a high test qt to spark it up?
I thought men only experienced a lowered sex drive when they got to 40

>>40734364
wait till it heals
>>40735327
this should pass in the next week or so
it takes a bit of time for the body to re-adapt but if given enough time it will go back to being like before

Recovering fatty here and ever since eating at a deficit (2 months) I constantly feel bloated and burp way more. What gives? I haven't changed my diet, just eating less.

>>40736971
Take some probiotics.