How should I do the progression of squats? I started with the

how many kgs can you lose before getting loose skin.

I heard that its partly genetic, meaning that some people lose a lot of weight without having loose sking, tru story?

you'll get to 100kg pretty fast, if you add 2.5kg every time you squat that's like 20kg in a month assuming you squat twice a week. I don't think you'll stall as long as you eat and sleep properly

I'm about 15% bf. Is it better to get to 10% for summer and eat at a small surplus for 9 months or recomp. I'm a beginner(6 months).

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I've heard that weights should only be used ever second day to allow for recovery. Is there any truth to that or does it refer to exercising certain muscle groups, or just to new lifters?

>>40760835
in the first weeks or month try not to lift two days in a row. You wil be very sore after and it will be hell..

after taht you ahve to be a really elite lifter for it to make any difference

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>>40760863
K.

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Opinions on this?
78kg 173cm

I currently started cutting, i want to know how low will i have to go before im at 8% also i want to know if theres a way to know if ill have loose skin

>>40760530
Having a program helps, for example starting strength.
Try to increase your load just a tiny bit every time you go top the gym. It's called linear prison, LP.

I like to mix oats + banana + whey + milk + some cinnamon. If I mix this and take with me to work, can I take it like 2 hours later? Is it gonna turn disgusting or am I good?

>Can see top 4 abs when I cough or gag
>Still have a gut and love handles
Am I finally below 20% bf

>>40760970
are those red thingies stretch marks? shit that's disgusting

>>40760970
>8% from this

No.

>>40761481
no, stretch marks look different, look them up on google but have a barf bag near

>>40761545
why not?, just keep losing fat until i get there, is there a reason i can't get there?

>>40761453
If you keep it in the fridge it should be fine. You realize they sell pre mixed smoothies now?

Just give it a shake well before opening and you should be fine

>>40760750

If you've only been lifting 6 months and want to cut for summer then you're working out for the wrong reason. Why don't you try making gains before you get to no gains ottermode and then never go to the beach because you're scared?

>>40761561
That is the theory.

But you're really fat, and 8% is a ridiculous goal.

Cut down to 10-12 percent and try and maintain if you really want to. Then after a while of that see if you really want to get down to 8% and how long you think you could maintain it.

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I've got to do pull ups, side bridges and running tomorrow.
It's a big test for me.
What do I do today and what do I eat tomorrow?
Do I just eat grains, slow sugars?
Do I do some stretches?

>>40761612
well i know, but if i get to 12% why not go a little further to 8%?

i must be at 30% now so 8 and 12 sounds equally far

>>40761622
Haha almost sounds like you're joining the Belgian army, they have you so side bridges as well.

>Useless exercises: the test

Only running pull ups and push ups are useful famalam

How well do landmine one armed presses hit the side delts?

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>>40761670
Yes...
Sounds like...

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>>40760530
That comic.
Every.
Fucking.
Time.

>>40761715
I made this comic 4 hours ago dickhead

>>40761693
Haha, colour me surprised!

Get healthy carbs in (and protein) for good energy (kidney beans, oats, etc.), avoid too much sugar. Eat a teaspoon of honey in the morning to supplement your breakfast and get a good night's sleep. That's all I can think of for now!

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>>40761889
Thanks!
>Brussels in the morning

>>40761625

The point is it gets increasingly harder to get there, and even harder still to maintain, single digit % body fat. Unless you use roids. So going from 12 to 8 is nothing like going from 16 to 12.

>>40761925
>So going from 12 to 8 is nothing like going from 16 to 12.
but going from 30 to 15 should be a brease in comparison, right?

also, im about 30% bf in that pic, right?

I just ate a jar of peanut butter as a post birthday treat...
Have I fucked up my cut? I'm doing a slow cut to lost my belly, it's working but by bit...

>>40761972
read the sticky you piece of shit

>>40761972
A jar of peanut butter has around 3000 calories.

That's almost half a kg of pure fat that you added to your body.

It will take you ten full days of jogging every day to burn that

>>40760530
I want to buy some gym gear like a good weightlifting belt for 1RPM's and a head harness for working out the neck and geting some extra thickness.

where do I get this shit online in EUrope though?all I find is shit from the US and what not

>>40761945

I'm just pulling this out my ass but I bet it'll take about 10-12 weeks of cutting to get from that bf% to something where you can see muscle definition clearly. The % doesn't really matter as I assume that's your goal, aesthetics

>>40762129
10-12 weeks? at what weight loss rate? 2lbs per week?

>>40762172

1 pound/week is easy to attain, at 12 weeks that's 12 pounds. And this assuming there won't be a massive water weight drop at the beginning to help. 12 pounds will be enough to get visible results. At that point continue for as long as you want/can handle.

>>40762236
that's about 6kg, im at 87, are you saying ill look good at 81?

many people told me id have to go down to 75kg or 70, are they exxagerating a bit?

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I'm 5'11 134lbs skinny faggot

How do I achieve this mode ASAP?

I'm tired of getting jeans and shorts every single fucking year since they become too big in my waist

I'm currently at around 12-14bf% planning on getting 10bf% and then planning to lean bulk till I feel I'm too fat and rinse and repeat
so anyways here's the questions:


1. will going from 10%bf to 15%bf affect my waist size?

2. I'm happy with my leg size, I want to keep doing strength programs but remove the Squat for the Hip thrust since it helps with diddlylifts, sports in general and I also lost a lot of my ass
Will this make me able to maintain my leg mass and NOT grow it further?

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>>40760970
>how low will i have to go before im at 8%
What are you asking? You'll have to go until you're 8%
If you mean in KG it depends on your stats, use an online calculator if you're that autistic but it's a shitty measure when you should be measuring bodyfat % instead since it's your goal. Google US Navy Bodyfat % calc for a real simple accurate one

>>40761453
Oats get better with time in milk. You can afford to leave them for several hours. Overnight oats are best left in the fridge though.

>>40761457
Measure and find out. Probably not.

>>40761625
>well i know, but if i get to 12% why not go a little further to 8%?
>i must be at 30% now so 8 and 12 sounds equally far
That's not how math works. Also things get exponentially harder with bodyfat reduction

>>40761677
wat. Do lat raises

>>40761945
Things ramp up in difficulty below 15%ish

>also, im about 30% bf in that pic, right?
A touch less perhaps. Calculate and find out

>>40761972
>Have I fucked up my cut? I'm doing a slow cut to lost my belly, it's working but by bit...
Think long term and it's not an issue. Also if you're going to pig out on 4,000+ calories you can find a lot better shit than a jar of peanut butter

>>40762074
Amazon/ebay

>>40762274
I'm an inch taller than you and I'm at exactly 81kg putting me at approx 16% bodyfat and I look like a fat shit.

But none of this matters, just fucking pick a destination and go from there, stop analysing pointless crap

>>40762387
Fix your diet and lift for 1-2 years with tren a and test e

>>40762510
>1. will going from 10%bf to 15%bf affect my waist size?
Fucking obviously.

>Will this make me able to maintain my leg mass and NOT grow it further?
wat. Just maintain whatever your squat is and add hip thrusts, problem solved.

how2properly calculate TDEE?

You should put sedentary/no exercise if all you do is lift right?
I also do box 3x week, what do I put?

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I just found out my pure qt3.14 gf of 4 years made out with another girl during a game of truth or dare last night. I know to you guys that probably seems hot but I've been raised to hate anything same sex and I don't know what to do. I wanted to make this girl my wife. What do brahs?

>>40762725
same shit happened to me here, also been dating for 4 years.
It wasn't making out with like tongue but simply 3 pecks


I don't know if this is why I'm in a melancholy state for the past months or if it's due to being cutting for quite some time at a low bf%

minus this shit, she's wife material and a tradinionalist like me

Hi I fell off a roof working on my home. I bulged a disc in my back. Also i have misaligned lower legs. Is there anyone who can give me advice to how to live my life I'm afraid I'll alwaysbe in pain.

>>40762753
Dude what the fuck? I was exaggerating when I made my post. I actually heard from multiple people that it was only three pecks. What a strange coincidence.
Anyway did you break up with her? She's pretty redpilled for the most part mostly due to me but after this I'm not sure I can do this any longer.

>>>/r9k/
>>>/adv/
>he thinks he girl is pure
listen take it from me, I've knew a girl when I was around 17-18 and I literally thought she was the one, but one day she got drunk and I ended up finding out news I wish I didn't know, blacklisted her from my life and now wishing I had a girlfriend

Do you want to be happy for a long time then get messed up
Or would you rather be messed up now and never be happy?

>>40762802
Are you me from an alternate reality?

I didnt but deep down im still mad

>>40762814
>>>>>>/rk9k/

>>40762387
>>40762653
i dont believe you

I just came back from the gym where I did my first proper lift routine in my life.
I did:
2x5 Low Back Squat 95 pounds
3x5 Bench Press 135 pounds
3x5 Deadlift 135 pounds
I felt like I was going to black out a few times but managed to take a good, deep rest between sets so I didn't.
I feel pretty accomplished now considering all my sports and movie heroes do lifts and I always was scared to do them (partially because I have a single arthritic disc on my mid spine) but I was able to do it all without any serious joint/spinal damage or pain.
I'm curious as to how I should proceed from here though. I heard getting micro-plates to slowly increase my load could be a good idea.

>>40760667
Skin is an elastic organ of the body so it should slowly tighten if you keep a fit figure. I guess how fast that happens depend on genetics.

>>40762814
I don't know much about the world because I'm only 19. I met the girl in 8th grade and dated her all throughout high school and we both sacrificed much of our social lives to each other. This fall I'm moving away to a small engineering school in the middle of nowhere with a 4:1 boy/girl ratio so my chances of finding another "one" seems pretty slim as for now.
>>40762827
Wouldn't doubt it. Either that or women are bound to do the same things.

>>40762897
Well if you want to make sure it doesn't happen again do something about it, even though you may end up breaking up with or her cheating on you again, you might as well YOLO and fall into hedonism, though after that you will never find love

also what do you think of opees comic?

>>40762935
I might as well just stay with her then. As great as hedonism sounds I can not morally bring myself to sleep with other women. Thanks for the vents brah.
>What do you think of opees comic?
Could be less forced. You don't end a squat with your knees bent.

>>40763054
y-yeah forced comics bro..

>>40762842
Then keep lifting like a faggot, why would I care?

>>40763154
I take it you're OP? Listen buddy, It's a nice meme for starters. That being said, it could use some more work. With that kind of quality though I'm sure you'll be making hits in no time. All it takes is practice. If you make it, you make it. If not, well, this life wasn't meant for all of us. See you on the boards.

>>40762785
Bump I've already had a mri foes this type of injury heal.

>>40763261
ask your doctor

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>>40760530
Other than stiff legged deadlifts and good mornings, what are some other good hamstring exercises.

Looking for something I can go heavy on and isolate. Thanks.

>>40763333
He was very vague. I am just asking if anyone had this happen and recovered not medical advice.

Do push-ups even do anything or is it a waste of time?

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How long until I get big?

>>40763411
I do bodyweight I've gained a little more muscle but not much.

>>40763361
Do you have ghd? Is good.
What more could you want other than deads?

Unless a competitive bodybuilder there is no real reason to do anything else.

Maybe you want into heavy barbell glute ham raises, which often become more butt than ham...

>>40762653
>do lat raises

I do. I'm just going to stop doing ohp for a while, and replace it with either landmine chest, or landmine one armed, and I'm wondering if I should add something else if they aren't so great.
Also, Klokov presses are out too. My shoulders are clicky right now.

I want to get my shoulders up to 23 inches, and this is very important information for me.

>>40763478
Heavy glute bridges (not the same I know) involve a huge amount of hamstrings. I like to end them with good mornings to know for sure I'm getting big ham and glute workout.

Where can I find a good, comprehensive guide on stretches before lifting, that's not the sticky?

>>40763422
With lifting every day (correctly) and a calorie surplus, I give it two months

Redpill me on preworkout supplements, do they actually do anything?

>>40762895
>40762895
so even sever cases of loose skin should heal over time?

I can only do 2 unassisted pull ups (3 sets). is it better to do three sets of these, or to do three sets of 10 assisted pull ups?

I know for most exercises, I should shoot for the 5-8 rep range with good form, but my assisted pull up machine has me standing, which I'm not sure translates perfectly into doing actual pull ups

>>40762653
>What are you asking? You'll have to go until you're 8%
>If you mean in KG it depends on your stats, use an online calculator if you're that autistic but it's a shitty measure when you should be measuring bodyfat % instead since it's your goal. Google US Navy Bodyfat % calc for a real simple accurate one


what the fuck, according to this im 14% bodyfat

its a shitty calc im this:
>>40760970
OBVIOUSLY not 14%

I'm thinking about getting Naturelo Whole Food Multivitamin for Men, as my diet isn't great since my meals come from a military dining facility. Has anyone tried this multivitamin, and did you notice any difference?

Do multivitamins actually work to help with like skin health, hair health, etc?

>>40763746
do negative pull ups after your normal ones

you basically jump up and then control the descending phase, do it till failure

>>40763784
do you recommend the same for someone who can do 3 set of 6 pull ups or one of 8?

>>40763804
ye, used to have the same problem.

>>40763819
so, negatives after """positives""" is a good way of increasing your maximum reps.

is it wise to do this while on a cut?

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is it ok to eat 3-5 eggs a day? I'm 6' 160lbs and work out 6 days a week. Is it true that it increases test? Also is a highly caloric bulking diet (more than TDEE+500) optimal for someone not doing full body 3 times a week? I feel like I'll just get fat and not have that much gains.

>>40763819
is isolating biceps good for pullups? whenever i do a pullup i feel like it's mostly my arms working and my back is barely felt

>>40763842
yes, I used to do 3 sets of pull ups
could do 8 reps on the first and the last two only 6, I would finish up the last 2 reps with negatives.

yes, the less you weight the easier it is to pull yourself up

Any one have any experience with combining cardio into stronglifts? I want to make muscle gains while maintaining cardio gains

>>40763854
no idea, maybe you're doing them wrong
mind-muscle connection is half meme half reality

you need to focus on pulling yourself up with your back, like bringing your elbows down

>>40760750
Dont listen to the other anon, stay thin for summer and get laid then bulk in winter.
>>40762725
Thats not so serious. Girls are often affectionate with each other. Its not appropriate and you should make that clear to her that you dont believe in that stuff but dont go too hard if it was something trivial, but also dont let her push your boundaries.

>>40763893
>maybe you're doing them wrong
how can i do them wrong i just grab the bar and lift myself.

do the bicep even have enough force to do it by themselves?

>>40763478
What are ghds?
>>40763540
You get doms in hamstrings from glute bridges? Ive been meaning to do some as I feel my glutes and ham region is weak.

What's a good aesthetics routine?

>>40760530

Glute bridges for the ass n low back.

Lower back is the common weak link in squats.

Also look into a butt plug, I thought it was a meme before I tried it, but its like a lifting strap for your lower back chain.

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>>40760530
>65kg
>after 2 months

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Whats a good 3 day programm with enough volume for an intimitade lifter?
Does pic related have enough volume?

What are some good ab exercises I can do after every workout? Is one exercise enough and how much volume do I need for my abs?
Im doing Greyskull Lp.

>>40763705
It should. It may take a while though

>>40764269
Ab pulldown
Ab wheel
3x10 each
Doubt you're gonna wanna do them every workout

>>40760530

If i watch too much porn, am i going to get my dick disabled?

>>40764546
yes, but you can fix it back.

>>40764418
Should I do one of them per workout or both? And how often should i work my abs per week?

>>40764678

how? is no fap legit?

for how long?

How should I train my underarms? They are small and not so strong. Should I train them every workout? What are some good exercises?

>>40764712
Both. And I would do them twice per week with at least 1-2 in between. Doesn't matter what days in the routine.

>>40764159
Yeah I had to use a plug after reaching 100kg in order to maintain progression, but some people will need one for as low as 80kg.

>>40762725
Take it easy turbo autist. Labeling her as "pure" is unhealthy as hell; you're building her up as something you want her to be and not something she is.
Also if you smother her too much to maintain your ideals she'll resent you.
This is not 1920. People like to drink and let loose, it's not a big deal like she fucked some guy or something

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>>40764796
3 sets of 20, 3xweek
Underarms will be jacked in about 12 weeks.

Does anyone else have trouble managing their electrolytes? I seem to sweat like crazy the moment I start exerting myself, I'll be covered in a fine layer of salt after a workout. I can never seem to get enough salt in my diet, there are days where I'm so deficient that I'm vomiting up water or I feel extremely nauseous because of the imbalance. The solution is simple enough, consume more salt, but it can be difficult to manage when I just cook for myself and don't eat much processed foods. I wanted to know if anyone else experienced anything like it.

>>40764159
I was stuck at 205lb squat when I first tried a plug. I hit 225 that workout. I started with a 1.5 inch instead of a 1 inch like everyone says.

>>40764944
Apparently letting loose wasn't the right thing to do because she threatened killing herself over it because she was so embarrassed and ashamed of herself.

>>40764853
Ok thanks dude but what do you mean with 1-2 in between? Minutes to rest?

>>40765133
Ahh fuck that was a typo. 1-2 days

Would it be good to switch to an intermediate routine when I still didn't hit 1/2/3/4? My bench and OHP have been stalling pretty hard recently even after I bumped up my caloric intake.
I'm at 0.75/1.5/2.75/3.75 5RM at 5'9 185 lbs right now.

>>40764746
no porn and lessen fapping. You dont want to edge too much either.

>>40764997
Just add salt to what you are cooking and tell yourself its ok because you need some. Make sure you dont get out of control of course.

>>40764746
gradually reduce porn and masturbation until you see absolutely no porn ever (this includes fb fap, erotic stories, whatever, NO PORN) and you masturbate about one time per week, that is healhty.

Learn to channel the remaining energy

>>40765092
Then her (and your) upbringing must have fucked her up because kissing another girl on a dare is so incredibly inconsequential.
My advice is to drop your ideas of pure and reevaluate what "right" and "wrong" are. It's human nature to explore and let loose every once. Might as well embrace it within reason

>>40764746
No fap for a week, no porn forever.

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How many sets for deadlift?

Right now I do 3x5; same weight for the first two sets, then +5 for the third. I can complete the third set, that weight becomes my starting weight for next deadlift day.

Somebody at the gym told me this was wrong, and I should only do one set.

Are they right? Why?

>>40765465
Most programs have deadlift at 1x5. I do 2 or so warm up sets then do 2-3x5. I probably should do less and do 1x5 at my working weight.

Just got back to the gym after fucking up my wrist. Broke it 11 months ago and 2 surgeries later CT scan shows that it's 100% healed. What are specific lifts that I should avoid so I don't fuck it up?

I heard that lifting hardly burns any calories, but muscle recovery and repair burns a significant amount. Is this true?

Is it possible to have a satisfying shit everyday on a calorie deficit diet?
I miss shitting big logs of greasy shit every day.

I eat a bowl of salad everyday so I think I have enough fiber. Will eating psyllium husk help?

>>40766376
If you need to take a shit do two things. Two small cups of coffee, decaf works as well. It has properties that relax the muscles. Second is a smoothie. Tablespoon or two of chia seeds, soak in few minutes of water then add 2 scoops of whey, and frozen fruit and some water. Blend it and drink a cup or two of it. Next morning you will shit out two days worth of food.

What are some great cheap bulking recipes?

I need to bulk, but I'm poor as shit so I need to know how to get big on little money.

http://imgur.com/a/5nbmA

I'll post this recipe album as it has some, but I wanted to know if there were any more.

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>been doing high weight low rep forever
>decide to switch to high rep (slow concentrated) low weight
Is it a good idea to do high weight low rep one week then high rep low weight the next and repeat? Or stick to just high weight

>>40760530
Idk dude I started with a 100kg squat for 2 reps and now I can do it for 5

is it beneficial to move from a full body routine to a split routine, and when should it be done?

>>40766800
Yes, immediately.

I don't get proper sleep, and the sleep I do get, I don't qualify as high-quality sleep. Can I just take naps to make up for it? I was thinking something along the lines of doing nothing but sleep/nap, work, and work-out. forever.

>>40766822
i only have dumbbells (but they're adjustable up to 100 lbs.) is this a decent 3 day dumbbell split? http://www.cuttystrength.com/effective-3-day-dumbbell-only-workout/

right now im doing a full body routine with some accessories: squats, stiff leg deadlifts, flat bench, standing ohp, incline db rows, weighted crunches, hammer curls, one arm triceps extensions.

>>40767010
What you should do:
()random shit you found out elsewhere because you're a special snowflake and think the sticky is not for you

(x) the sticky

>>40767010
Seems okay for an absolute beginner but you really want to try to get your hands on some better equipment or a gym membership. In terms of deadlifts and squats, you are very limited in using dumbbells.
If you're trying to gain muscle mass, you need to be lifting heavy and target specific muscle groups throughout the week.

>>40767051
reading the sticky isn't going to change the fact that i don't have access to barbells.

>>40767069
go to a gym you retard

>>40767245
i work an unusual schedule and there aren't any 24/7 gyms within a reasonable drive, retard

>>40767374
translation:

i excusess an excuses esxcuses and excuses excuses any 24/7 excuses within a reaonsable excuses, projection.

DAY 2 OF 1200 CALS PER DAY

IM LOSING MY MIND HELP ME FUUCK

I SPENT LAST HOUR THROWING AWAY ALL THE FOOD I HAD. EVEN THE LEMONS

I CANT SLEEP I GOT WORK AND COLLEGE TOMORROW AND I DONT KNOW WHAT IM GONNA DO ALL I CAN DO IS REPEAT TO MYSELF "LIFE WILL BE BETTER WITH ABS"

>>40767545
not everyone is a 20 year old college faggot

i work 50+ hours a week on swing shift and the nearest 24/7 gym is 30 minutes away. suck my fucking cock, faggot.

>>40767705
Go buy a shot tonne of celery tomorrow.
Dip it in franks red hot or mustard.
Eat all you want.

>>40767779
>not everyone is a 20 year old college faggot
you mean person who IN ADDITION to what you do study?

hahaha


feels so good to be higher class of the world

i college+work+work out and dont complain like a little bitch

would you like some welfare too? do you need your mommy to come put you to sleep because work is too hard??? waaahhh fucking wahhh motherfucking wahhhhhhh

>>40767823
are there any other calorie neutral food like that?

>>40767879
i make $85k/yr as a chemical plant operator, you dumb faggot. and i have a STEM degree.

>>40767965
>www.damagecontrol.com
haha sure

first you shit on people who go to college cause you dont know how a superior culture human being lives life

then you claim to have a degree

HAHAHAHAHA

go back to your shitty job, you deserve it for not having the force of will to look for a gym

how much can you guys lift normally?

hopefully some of you work manual labor jobs where you know X product comes in or weighs Y weight so you can gauge both how much it is, and if you can pick it up easily or if that is the upper limit of your casual lifting.

max deadlift would also be appreciated, as a control thing

I cant quit food and masturbation at the same time. Would it be worht it if i get to have an aesthetic body but i masturbate a lot? how real is porn induced ED?

>>40765241

>>40768140

>porn induced ED

Stop watching porn, you're cucking yourself. You will feel better about yourself if you don't watch porn as a habit.

Cut down on internet use in general unless it's educational or necessary for work. Read books, go outside etc..

If I start clean bulking at 19% will I just get fat or will it work?

>>40768206
you will get fat if you care about that stuff just cut to 10-12% and then bulk to 15-17% unless you are skeletor currently

Question: we always talk about nofap, but what about norub? Is there any benefit for women to abstain?

What does having a "good frame" mean?
A large frame or just good proportions?

>>40768373
Good proportions

Has anyone ever had a stomach infection or something that prevented them from eating a lot of food?

Ive started keeping track of my calories and have been increasing the amount im eating to the point where I average 3000 calories a week, however it seems often that im gagging easily and overall my stomach feels like it wants to have me throw up instead of me being hungry. When I wake up in the morning I can tell im starving but instead of the normal feeling of hunger I feel queasy like im going to puke.it generally goes away after I eat a small breakfast and then im able to eat a bit more later. Strangely some days it will stay gone, and others it will persist throughout the day when I start getting hungry again meaning some days im able to eat 1200cal in one meal and others I can barely get down a half of a subway footlong without gagging.

Any ideas on what to do? Im thinking of going to the docotr desu but I wanted to see if anyones had something similar.

am I going to regret doing (~70% of max) deadlifts the day after squats and prone hamstring curls? Becuase I couldn't finish my workout (usually squats>deadlifts) today
>>40767890
water

>>40767779
I work 20 hours a week, have 25 contact hours a week, and I have to bus/ride everywhere because I don't drive, and I still haven't missed a gym sesh since the gym was closed on NYD

just fucking do it

>>40768961
>
so its jsut that

mustard, lettuce
water, diet soda

nothing else is really free to eat, tomatoes maybe?

When doing farmers walks, do you guys walk extra slow, or just walk at normal speed?

>>40768536
>3000 calories a week
This is a typo, right?

>>40768308
Probably not. Nofap just slightly increases your test for a limited time, but it's mostly used to get the courage to talk to women and go after them because you have no sexual outing. I guess if you did norub as a woman you will prolly get more agressive in that regard too, if that's what you want. The real glory comes from /noporn/
>>40768035
How can you even ask this? different furniture and objects have good or bad grip, size and center of mass. There is legit no way of telling.
>>40766905
Yes. But you know what helps more? Stop eating too late, don't drink water/tea too late and have a regular sleeping schedule instead of going to sleep whenever. I also recommend getting a book to read before bed and never touching your phone 2 hours before bed.
>>40765967
Yes. Muscle burns a shitton of calories to maintain it, but you need muscle beforehand for that to happen.
>>40764796
Dumbell or barbell pullovers.
>>40763872
Just do cardio? If it fits your diet you can do cardio no problem, in fact, you SHOULD do cardio.
>>40763601
Which ones? Most of them don't and you can take them whenever. The only one I know that works but I still don't use it is beta-alanine for lifting and taurine for cardio n shiet. You don't really need any of them.

>>40769009
I walk slowly because I don't want the weights to be swinging and to lean forward. As long as you stand straight it won't matter much.

>>40769044
this

/noporn/ is important, porn fucks your hormones
/nofap/ is completely optional and you should wank as much or as little as you feel like (within reason)

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If i were to order Clenbutrol and Trenorol from Crazybulk, can I expect it to help finish my cut? or is it just a big hoax?

>>40769044
>How can you even ask this? different furniture and objects have good or bad grip, size and center of mass. There is legit no way of telling.

Thats why I was hoping for people in manual labor jobs who knew a wide range of shapes and sizes of shit and can work out an average of "anything around X weight I can throw around, but anything above Y and I need help unless its just a real heavy box"

>>40764194
>Does anyone have a image for this but with starting strength?

Can having flat feet cause shin splints? My shins burn when I jog, and I don't think I can afford to get my feet looked at.

I just wanna lose weight and get healthier...

>>40761481
If it's what I think it is, those red lines are from the skin basically touching itself. It happens if you are at least a little chunky and hunch over a lot.

Cardio 2x a day (Morning/Evening) or Higher Intensity/ longer duration for fat loss?

Is going vegetarian a viable option for a cut?

>>40769748
Are you use to running? If you're not and/or don't enjoy it, you would be better served doing it once a day because some people aren't morning people or you dont have time to do it in the evening or 100 other problems come up. Unless you enjoy running and know you'll have the will and time to go do it twice a day, I'd stick with 1.
>>40769888
Anything is viable when you're on a caloric deficit. If you find counting your calories and getting your macros from a vegetarian diet is fine, I don't see why not.

>>40770119
thanks for the cardio advice! i just sit alot everyday and i'm trying to compensate for it somehow

>>40770154
You should. I've been there and you will end up wanting to shoot yourself if you don't have any physical activity in your life. You're very welcome for the advice.

I've a problem,

When i was working out hard nobody ever commented on my looks or that i was getting bigger,

Cut to now and I've put on like 40lbs of fat and haven't been to the gym in ages because I'm stupid and i actually start hearing shit like "wow you can tell you've been working out" and what not.

Wtf guys, is lifting a meme?

Am I over training my biceps?

This is the biceps workout I do on a pull day in a PPLPPL routine. I do pull ups and rows as part of my back workout.

Spider curls, 3x8-12
Hammer curls, 3x8-12

On an ABxABxx program, is it retarded to do biceps/triceps isolation exercises every session? I feel like my arms pack mass much slower than everything else.

Will 25 minutes a day with a 2ft boxing bag make me a better fighter?

>>40770292
No, You were just eating like shit or lifting like shit and because people think you are still going to the gym they attribute it to you being fit instead of knowing you're a slob.
>>40770425
How long have you been working out? I do preachers and single hand dumbells and I'm intermediate, gotten lots of good gains from it.
>>40770549
every session? 4 times a week? Prolly.
>>40770655
It will make you better than if you didn't do 25 mintues of boxing a day, that's for sure.

>>40770700

I've been working out for a little over a year. Am i still in the beginner phase?

>>40770991
Can you tell me your back workout?

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I don't sweat at all when I lift, so why does it make me so thirsty?

>>40770549
>>40770700
That'd be triceps+biceps 4 days a week, yes. Would it be better to split it 2/2, and hit them harder?

>>40771514
I wouldn't. I'd split them 2x2, doing isolations 4 times a week while also doing back and chest might hinder your progress with those huge muscles. You can try it, but I'm almost certain you'd injure yourself or lag on your main lifts.

I'm struggling to progress my deadlift. I've been lifting for about two months and I'm having no trouble progressing anywhere else. When I deadlift I have no issues getting the form correct and the actual lift itself is not presenting any challenges.

However, I can't keep my grip on the fucking bar. Within about 2 reps the bar slips right to the edge of my fist meaning I'm having to constantly re-adjust my grip and having trouble actually finishing the last set because I just can't keep hold of the bar.

I get pretty sweaty hands (thinking about buying gloves just to DL in but I don't ever see anyone else in my gym wearing them). Also, when I'm done deadlifting I get huge pump in my forearms and they ache like crazy.

Am I a griplet? If so what can I do to fix it?

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I'm Doing Intermittent fasting,with a 1hr eating widow (basically i eat just one meal a day)
So, Is there any difference between eating my meal in the morning or at night before sleep?

Does it alter how the body processes the food? does it matter much for my energy levels through the day?

I'm thinking of Eating in the Morning and Exercising fasted later in the day.

(pic related,my meal today)

On the topic of squats, I am very inflexible and once i get down to a couple inches above parallel my heels come up off the floor.
Is it better to not get the full depth to parallel and keep my heels down? Or should I go the depth but go up on the balls of my feet?

>>40769748
For fat loss diet is king. no matter how hard you work, you wont get to more than 1kg per week (which is a lot) without very serious health consequences.

Just read the sticky, count calories and CICO (cals in vs cals out)

>>40763705
well depends on how severe.
google is your friend,compare people's before and after photos,And see at what Loss of weight skin begins to be loose or something.

I'd personally guess that for losing less than 20kg there shouldnt be any permanent loose skin.
but you know,it all depends,above 50kg there will certainly be some permanent skin

>>40771675
bumping because I am also a griplet

>>40772074
how about this:>>40760970
is it possible to recover, are there cases of people like this geting thin with no loose skin?

>>40772157
im not really qualified to answer this with certainty,buuuuut.
the guy is not extremely fat,if he doesnt hurry and starve himself,but loses the weigh in a reasonable pace (4 lb/month,or 2 kg/month) then he shouldnt have much loose skin,and what he has when he reaches 10% should go away within some months.

Just google about how to not get loose skin.
eat right, get all your vitamins, Avoid getting Sunburnt as it lowers the skin's elasticity,Drink a lot of water ,just live healthy.

But even if there's still some loose skin left,you still end up better looking and healthier than before, Don't obsess much on whether you will look like a model in the end, Just do it to improve your life

If I can only afford one, which should I get: Protein powder, BCAAs, or Creatine?

>>40772635
if you struggle to hit your protein intake from food get whey powder

if you get all your protein intake from food get creatine

bcaas are a meme

>>40772672
Sweet, thanks senpai.


Why don't BCAAs work though, aren't they like "basic components" of protein?

Which grip for deadlift? Afraid that mixed grip will cause imbalances

>>40772694
yes but you get them all from food provided your diet is good

you would only need to supplement them if you were running a marathon or doing an 8 hour arm workout or something

>>40772705
So the protein that we intake through protein powders isn't broken down into BCAAs?

I'm on a cut, but it's going slow/stagnant.

I'm probably eating a relatively large amount of carbs, but I'm also hitting my protein and staying under my calorie goals. I also started doing 30 minutes of HIIT after every workout 3x a week, to try to speed shit up.

Should I slash carbs to improve weight loss, or does it not matter as long as my calories are at a deficit? I've been keeping carbs higher since I found it helps my energy/strength in the gym.

>>40772989
>30 minutes of HIIT
If you're doing it for 30 mins it's probably not HIIT

I started lifting 2 weeks ago SL 5x5 and i got a pain at the base of my spine today while squating 17.5 kg the same pain that I felt when I sit crooked on my armchair ,I didn't get to barbell rows because I had to get to uni but I don't think I could have safely done them.I like squats and all the other exercises that use my back but don't want to hurt myself ,how do I stop the pain?

>>40762868
Starting strength?

>>40773223
Are you a twig? (srs question)
Assuming your form isn't absurdly horrible, you might just not have the back strength yet, so go even lighter if that's possible.

If you're not sure about form, get that shit right early on. catback a shit.

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Which one?

>>40773324
Coffee

>>40773253
I'm not extremely tall or skinny ,I feel like I could lift way more but I feel like I can't keep my lower back from arching a bit below a certain hip depth. Did sitting crooked for long periods of time damage my spine?How can I determine how serious it is?

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How do I hit my lower bicep? The area between my forearm, my elbow, and my bicep seems off since I can easily feel my tendon and my bicep muscle.

>>40773366
You are propably blessed with short bicep insertions. Other than that just do your curls and fill your arm out as time goes on.

>>40773433
Nothing to be worried about then? I'm not going to injure myself because my tendon is large or my bicep is small?

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>>40773478
Dude just imagine how moronic you would look asking a doctor about your tendon to bicep ratio

Holy hell just keep working out, not even God cares about your "lower bicep".

Frequency > volume > intensity
Is it correct?

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Are box squats an acceptable substitute for normal squats?
I think I fugged my leg up somehow and my calf hurts when I squat, but I seem to be fine with box squats.

>>40772244
>on whether you will look like a model in the end,
im doing it to look like a model not to improve my life haha
also

is 1kg per week too much? i've read that its the limit to healthy weight loss

>>40772705
Although bcaa are meme tier. I do find they help with fatigue if I haven't eaten in a couple hours and can't eat before gym

>>40773359
Pls respond

>>40773580
Yes.

You do not exist to do exercises, exercises exist to help you. Find the ones that help you best and don't hurt you and try to live a better life you bakka.

>>40773359
>How can I determine how serious it is?
go to a kinesiologist

>>40773559
bump, not him but i wanna know, is that correct?

How can I fix out-toeing and knock-knee?

What percentages should I be using for Keto if I'm skinnyfat?

I've heard everything from 30-75% fat so it's confusing as shit.

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Started lifting 3 months ago, and i was wondering what part of my body i should focus on? (aside from arms, that's obvious)

>>40773764
Thanks friendo

>>40774050
none, youre overall very shitty, just keep going for a year or two

I just ate a ton lettuce with mustard and salt

i feel very full . Is this unhealthy in any way? i feel i found the secret to dieting.

My intuition tells me i fucked up because i feel like i ate a ton, but my intelligence tells me all of this has 0 cals. Who is right?

>>40771818
bumpy

is ss good for weight loss for fatasfuckingfatasses?

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>>40765241

Hey I need an answer, so one of my friends wants to start exercising and he was recommended a plan that goes like
Day A: Chest and Biceps
Day B: Back and Triceps
Day C: Core and Cardio
ABCABCX
Ignoring the total lack of legs, am I going crazy or isn't it retarded to do the same muscle groups A and B instead of having biceps and back togheter as well as chest and triceps so the muscles can rest.
Pls respond

I keep making progress on all my lifts.
however I don't have that much of a food plan.
I eat plenty and try to get my protein up to 1.5g x kg body weight.

so.
as long as I keep progressing I'm doing fine right ?

>>40774458
PLS
PLS
PLS RESPOND

>>40766715
Bump

>>40774700
Doing exercise is good for fat loss lol, dieting and exercising are the only two components you need to lose weight. The goal of ss is well.. strength which is totally unrelated but if that's something want go ahead and paired with a good diet yeh you will lose weight

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What do you think of sardines?

>>40772702
I use double overhand until I cannot hold the bar anymore, then I switch to mixed grip, then I add chalk. When I'm doing mixed grip, I switch which hand is over and which under, between sets just in case of imbalances.

>>40774941
Guess ill buy liquid chalk for more grip.
The sweat + my weak grip is really hindering me

>>40774877
I like them mashed on toast. You?

>>40774617

i'm interested in knowing this too

mine is a more or less retarded too (i think)
A - chest, biceps and core
B - back, triceps and core
C - legs and shoulders

core on A is plank + crunches, on B is plank + side crunches. nothing too advanced but in honesty idk if that's enough or not

Can someone give me a basic gestalt on dark chocolate as a "healthy" snack

When working out is it better to do all the lifts pertaining to one muscle group one after another i.e. bench, incline bench, flies and skull crushers, dips, extensions, triceps pull-downs, or should they be spread out throughout the workout?

>>40762725
why not wife both?

>>40760530
Is GOMAD just a meme or is there merit to it?

So at my gym there's this PT who assists his clients in all their exercises. I saw him with a client doing dumbbell curls, and he pushed his hands from below. I saw him with another client doing leg press, and he literally pulled with both his hands to help them.

What the fuck is this? Is it just so the clients can delude themselves that they're doing more weight than they're actually doing?

>>40776133
It's meant to help skellies put on weight rapidly.

>>40776746
>not doing variable resistance weight training to dynamically maximize exertion as you get tired
Not gonna make it

>>40762725
its truth or dare jackass
obviously she fell for the peer pressure meme and did it to get it over with

>pure
im gonna puke