QTDDTT

Source of OP, just in case : https://twitter.com/iamAutumnLoving

>>40863230
Le hhnnnnggggg

Does anybody know of any tasty, high protein, low carb food that's easy to prepare? So far I've just been eating hot dogs.

>>40863677
tuna and mayonnaise on lettuce

completely keto

>>40863215
So what's the verdict on knees passing toes on squat? Is it bad to do that?

>>40863677
Get some hamburger meat, fry it up in a pan with olive oil, when it's nearly done throw on some shredded cheese of your choice. Delicious.

Sorry OP

Just elaborate on that trashing around

>>40863721
I bob around in the middle of the pool and then just go berserk for a couple seconds, trying to use every muscle in my body with the water as a resistance.

I think I've made some modest gains from it

>>40863750
So give me an example of what kind of movements you do

>>40863701
Not at all, I squat in weightlifting shoes, no knee pain since running in 10th grade. my brother (half) has godly squat levers and he regularly goes a couple inches past
https://www.youtube.com/watch?v=iBHc323QwFE

>>40863215
Why won't MFP let me eat fewer than 1500 calories? Starvation mode is bunk yeah?

>>40863701
I've never had problems and i squat 4plate

Watch the Olympics

>>40863864
its so you cant sue them incase you cause kidney damage or something similar

>>40863215
How do I start talking to a girl that I don't know but I have in Facebook?

>>40863793
Spastic flails, like a full body seizure.

So can I drink coffee during intermittent fasting or not? I've heard conflicting opinions. I do 16:8, with my first meal at ~1pm. Can I drink coffee when i wake up at 730, or must I wait till 1pm?

>>40863215
Need some criticism on my routine:

A: Full body 3 times a week

Squat 4x10
Deadlift 3x8 (I get tired on these)
Bench 4x10
OHP 4x10
Bent over Rows 4x10
Dumbell Shrugs 4x12-15
Bicep Curls 4x10
Tricep Rope Pulldown 4x10-12

B: Isolations two times a week

Bench 4x10
Lateral Dumbell Raises 4x10
Front Dumbell Raises 4x10
Bicep Curls 4x10
Tricep Rope Pulldown 4x10-12

A B A B A (weekends are rest days)

I've been lifting for about 3 months, Im training for aesthetics. Is the routine promising? I've been getting decent gains off of it I think, I can post progress pics if interested.

Stats are:

Squat 165 lbs 4x10
Deadlift 135 lbs 3x8
Bench 103 lbs 4x10
OHP 45 lbs 4x10
Rows 95 lbs 4x10
Dumbell Shrugs 40 lb dumbells 4x10-12
Bicep Curls (Straightbar) 70lbs 4x10
Tricep Rope Pulldowns 40lbs 4x10-12

Looking for any criticism or tips

>>40863992
yes, as long as its only coffee without sugar or milk


>>40864002
squat, deadlift and rows on the same day, 3x a week? thats a bit intensive

also you should up your deadlift strength or fix your form, theres no way you're only pulling 135, even for 8 reps

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I've been bulking for about a year, and now my abs aren't very defined.
6'0 170lbs
Should I keep bulking or start to cut?

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Should I start a cycle of SARMS? Picture is after 3 years of lifting, the first of which was dedicated, then like 5 times a month, and now back to dedicated diet, supplements and 4 days a week in the gym. Was 165 before, am 200 now. Bench max is 255×3, squat is 405×3 (can't ATF due to acl reconstruction and reinjury, just to 90°, diddly is 385X5, strict OHP is 145×5

>>40864002
you retards need to stop making your own routines

>>40864049
I figured I should get the most of my noob gainz.

As for my deadlifts, I honestly get super tired after a set. Not so much that I cant lift more, I certainly can, I just get exhausted throughout the set.

>>40864069
dont really know whats wrong with it desu. It's basically ICF with more volume. Which is basically stronglifts and SS.

I'm painfully sore two days after lifting, is this slow recovery most likely down to poor sleep/lack of rest or am I doing too much though it feels manageable at the time?

>>40864096
sometimes you don't think it be like that but it do. DOMS (delayed onset muscle soreness). I'm actually better the first day after leg day but 48 hours after and it's bad, next day is comparable to the prior, then I'm back to baseline. Pain=gains within reason

>>40863992
Black coffee is fine

Helps enormously in staving off hunger too

>>40864056
post pics so we know what to tell you

>>40864062
IMO sarms is too iffy to tell if they're worth it or not, better to just use actual juice

also mirin

>>40864085
maybe try dropping the volume on squat+row/deadlifts on alternating days

so like

Week 1

3x8 Squats
2x5 Deadlifts
3x8 rows

Week 2
2x6 Squats
3x8 deadlifts
2x6 rows

>>40863215
OP that's still just going to be cardio/calisthenics tier exercise and it sounds too irregular to yield predictable gains. It's basically just full body water treading, which is low resistance cardio.

If you want strength, train with weights.

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>>40864002
So I've decided to post some progress pics to maybe help whoever else sees this.

This is me December 12, 2016 before I started lifting (mostly did body weight work)

I was (probably still am super fat)

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>>40864278
This is me December 12, 2016 before I started lifting (mostly did body weight work)

pic 2

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>>40864278
>>40864305

This is me as of March 22 2017

>>40863215
Can I take an EC stack along with roids? Or will that kill me?

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>>40864326
>>40864305
>>40864278

This is me as of March 22 2017

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>>40864350
>>40864326
>>40864305
>>40864278
This is me as of March 22 2017

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>>40863215
>I'll bob around in the deep end motionless until one second, I'll thrash around violently

Jesus fuck just listen to yourself, you shitposting failure.

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>>40864365
>>40864350
>>40864326
>>40864305
>>40864278

This is me as of March 25 2017 I apologize for the dirty mirror

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>>40864449
good shit anon. you will make it

Threw up again after my workout. How do I stop this I want to die

>>40864504
Don't eat so soon before your workout or lower the intensity

whats the best cutting agent thats legal

>>40864518
depends on your country/state, but EC stack

could also use yohimbine, not sure about the legal purview of it though

>>40863215
I actually second what op is saying. Pls answer

Vanity accessory work for SL reccomendations?

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Is pic related a good routine? Based it on ICF 5x5.

>>40864578

concentration curls
hammer curls
lateral raises
calf raises
tricep rope pulldown

>>40864578
just use ICF look at that anon's progress pics. Dude's only been lifting for 3 months. Albeit he's running a much more intensive modification of ICF.

>>40864610
Would I do those every work out? or half with A other half with B?

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Beginner here. 2 months into lifting. Attempting a max squat of 250. Originally planned to do one rep but the first felt really good so I went for another one.

How's my form?

Stats:
>Age: 18
>Height: 5'8"
>Weight: 160 lbs

Can I pin 600mg test e once a week?

>>40864670
Looks like your hitting depth just try not to go down so fast. It looks like your trying to slingshot it up which is causing you to pause and give a second effort in your reps.

>>40864691
If you can dream it, you can do it

>>40864707
>It looks like your trying to slingshot it up which is causing you to pause and give a second effort in your reps.

Thanks for pointing it out, hadn't noticed. So just control the reps more? I think I can manage that.

How much to you estimate an 1.5 hour session of SS to be, roughly?

Around 200-300 calories?

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>>40863215

What exactly is the difference between the warrior diet and IF? Just that you eat 4 hours less?

Which is better? I am a fattie and cutting atm with 1,6k kcals a day, weighing 121 kg, doing Cto5K and GSLP and IF.

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Dyel here
I just did leg day and I could only squat 145 with good form but when I moved on to my isolations on machines I could leg curl almost that much for sets of 12 and full rom and do 250 on the laying leg press full rom for the same amount of sets. My isolations are progressing along but my squats basically stalled at lmao1pl8.

So if my isolations are so decent why would my compounds be so ass? Is it probably a form thing?

>>40863215
Who is this semen demon?

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what the fuck does SS mean?

>inb4 Schutzstaffel

>>40864843
why bother posting if you're just going to be a retard about it

>>40864843
look at the first post

>>40864842
most likely form, yes

the thing about machines is that they take away the stability portion of the movement, so you can focus more of your muscles on moving the weight

try a deload session and then increase your squat further

>>40864859
Starting Strength. A routine made by a man for functional strength; not so much for aesthetics. Try ICF if you want to look good.

>>40864605
pls respond

>>40864859
it stands for read the fucking sticky you dumbass

>>40864859
I don't know. Maybe it stands for super set? Nah no way it could mean super set in a gym board.

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>>40864904
what the fuck is a super set?

>>40864868
Thanks, and I'll also start wearing a belt too because I also think my core is weak even though it's a meme at low weights.

>>40864883

>ICF

what does that mean?

>inb4 Idont Care Fuckface

>>40864933
R E A D t h e s t I c k Y f a g G O t

>>40864904
>>40864933

>they dont do mega sets

kek, never gonna make it, cucks

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>>40864818

pls resbond :DD

Do women find boxing attractive? I've been lifting for a year and 3 months and started boxing 3 1/2 months ago and im just curious to see what they think of it

>>40864947
>literally google

I've been progressing my lat pulldowns since I can't do pullups. My gym also has an assisted pull-up/chinup machine, should I just do those instead, or keep building on lat pulldowns until I can do a regular pullup?

I want to include LISS and HIIT in my cardio routine, preferably on different days. Is 1 day HIIT 2 day LISS a week good? 1 day of each and 1 of something in between? I have no clue.

I read that too much HIIT is bad for a cardiolet so I can't imagine doing it every cardio day is going to be good.

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>>40864950
theres nothing in the sticky about supersets

>>40863215
Does the 8 hours arms workout actually have any real benefits? It sounds like a meme to me.

>>40865046

Why is this preferable to SS or GSLP when on a cut?

>>40865010
who gives a fuck

anyone have knee sleeves recommendations for around $40. I was looking at the nordic lifting or hookgrip 7mm

>>40865085
Words of wisdom

>>40864842
super tall guy here

I can only squat about 155 but can leg press 400. Feels bad man

>>40863947
>>40863947
Send her a picture of your dick, only two ways she can respond, disgust or delight. Women love it when you don't beat around the bush

>>40864933
>not doing your entire workout as one set kek

So I am a recovering fatass (5'11" 230lbs) and did leg day with my fit friend. We hit legs Saturday and yesterday I had some pretty good soreness but today has been horrendous (especially this evening)

My quads and hammies are on fire and after icing them on the couch for an hour I was barely able to get off the couch.

WTF do I do I have to work tomorrow

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How important is proper form? will my muscles end up looking weird if my form is off?

>>40865458
Leg press is moving weight at an angle. Depending on the angle, you could be effectively moving 40-60% of the total you have loaded.

So your numbers aren't all that far out.

>>40865539
dont worry, the pain will go in 2-3 days.
enjoy it! that only happen at the beginning

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Why should I take yohimbe, clen, or t3?

>>40865560
good form is to avoid snap city

>>40865772
so if my arms are shaking and my shoulders are out of proper place I won't look weird but might fuck up my joints?

I've been cutting for 3 months now, and I've lost 10 lbs. and 2.7% bodyfat. Started at 193, am now 183.

How is this for a cut? Too much muscle loss? Or not bad?

>>40866652
where did you start

>>40866764
12.7% down to 9.9%. I use one of the handheld BIA, which I'm sure biased on the low end. Calipers say I'm now about 14%. Only got calipers part way through the cut, so I don't have a start point for that.

I take measurements every morning.

Has anyone gotten corrective surgery for external tibial torsion?

>>40863677
jerky

>>40866823
God natty cutting is depressing

>someone can get literally twice that progress in three weeks of DNP

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TDEE question

I work out 6 times a week (PPL)
and walk about 1 km per day ( normal walking to and from classes)

Should I enter Sedentary, Light exercise, Moderate exercise or heavy exercise

Pic related my stats

>>40863215
How do you nerds take insta worthy pictures? I'd like to have one in reserve, just in case.

>>40863215
Are there any cutting agents worth a damn that I can get in Australia? It's like banning fun shit is our country's national mandate.

>Do sit ups
>Thighs burn more than my core does

Just how badly am i fucking up?

>>40867647
>I work out 6 times a week
>Should I choose "6-7 days/week" or something else?

>>40867778
No, the stuff that is sold in suplement shops is useless.

>>40867841
yes but that puts my tdee at 3200 which doesn't sound right. Other calculators put me around ~2500

>>40863974
This cross fit?

how fit do i have to be for my ex-wife to come back?

>>40863230
I've been steadily watching her boobs grow with every gif since she got preggers. It's like watching a National Geographic timelapse.

>>40868124
Fit enough to sprint faster than light

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I've been eating apple slices dipped in nut butter for the past month

Any other healthy ideas for apple dip meals?

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Hey /fit, yesterday I went to the gym for the first time in years and I was hitting my upper body really hard. Mostly just cables but also did some benches and inclines.

Well it's a day after and my elbows are fuckin sore, like to the point where I can't stretch out my arms. The pain is on my lower bicep right above the elbow joint.

Did I fuck up my tendons or is this just newbie DOMS?

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>>40864818
IF has the fast window arbitrary as long as you keep to the schedule you set yourself, Warrior specifically has you eat in the evening after you've done your day's work and training. IF advocates total fasting (mostly), warrior has you drinking healthy juices and eat the occasional fruit and low amounts of protein over the day (modern version incorporates BCAAs). IF is just a diet, you can do it whenever, warrior has a sort of mindset and lifestyle behind it that you can adapt too, along with workouts he deems the best for the task. You can see it as IF being the instructions how to use a machine, while Warrior is a full fledged training on how to make a living with it.

I personally did the Warrior Diet and all it entails for a few years, great shit, but requires you to get into his whole primal instinct bullshit internalized, which seems gay at first, and also requires more dedication, which recovering fatties lack.

Most of all, IF is somewhat calorie based while he doesn't. You can eat as much as your body needs (after an adjustment period) because your body will adjust, and that point takes a shitload of time for people who are used to rampant gluttony.

PS: Don't pay much attention to other things Hofmekler does lately. He's gone a bit cuckoo kek. His supps are expensive but worth it if you have the $$$.

How the fuck do I redpill my dad to stop being a retard? We do icf 5x5 together but he'll smoke joints and or drink in between sets with his gf as we have a home gym it's fucking retarded and as for diet he eats like a normie still and will still buy pleb tier foods high in sugar and shit, should I just move the fuck out as soon as and go gym on my own?

>>40868280
I've done all the research into building muscle myself so it's like I'm giving him all this information for maximum gains and he's still a spastic, do you think this is my goal and not his?

>>40868124
She's sleeping around, don't be an idiot

>>40868280
maybe he just likes hanging out with you

>>40868388
Fuck your feelings man, emotions don't come into gains if ur gonna lift on a strength and accessory routine like that u have to do it properly or not at all otherwise we're just gonna end up stalling and it's gonna be pointless all the while I'm breathing in cancer smoke

>>40864670
If you put weight on the outer plus heels of your foot instead of only heels, it hits different muscle in quads. It helps to activate your quads.

>>40867808
pls respond I am new to this

>>40868466
when your dad inevitably kicks the bucket in the foreseeable future your gains will surely help you cope for the fact you ignored his futile tries to spend time with you

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>>40864002
Terrible, just terrible. Everything wrong. You are working your upper body with high volume for five days straight without rest. Your lifts are going to stall as soon as the weight gets relatively heavy, if you haven't already that is. Added to that your push/pull ratio is imbalanced as fuck (hello back and shoulder issues).

>Deadlift 3x8 (I get tired on these)
Of fucking course, you're doing high volume deadlifts (at what I guess is your max) in a program that is already super high volume. Your body is probably exhausted because it's not able to recover between workouts.

>>40864092
So just do ICF instead then because you obviously lack the knowledge required to make a good routine. Pick any proven beginners program and follow it, for real. Don't add any stupid isolation days. Rest is what allows you to progress

Are mini cuts good to have while bulking? Also how long should they last and how much of a caloric deficiency should I Run?

>>40868527
I don't care I'm a man now, I've already spent time with my dad growing up, I'm doing this for me

>>40868689
you dont deserve a dad

>>40868466
end yourself

>>40868692
Fuck off how hard would it be for his dad to wait until after the workout to smoke weed and slam glasses of scotch? I understand his frustration. There's a time and place for everything. They can hang out doing different stuff than lifting

>>40868720
Thanks for reasoning with me anon those other 2 kids clearly don't understand

>>40868723
you will understand once he isn't around anymore

>>40868720
>>40868723
samefag

>>40868737
The only reason he'd kick the bucket would be due to health related problems from smoking and drinking or an accident and I'm spending time with him anyway so I don't see what you're getting at

I think you just have a vendetta cos u don't have a dad or something

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>>40868747
Fuck off with your daddy issues. He isn't immune to criticism just because he shot a kid out of his dick. Only thing anon has done is express his irritation that his father is acting like a tool, and you're getting autistically mad about it

>>40868780
bad photoshop, i can tell by the pixels

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>>40868773

How do I hit the dels w/o or w/ minor trapezius inclusion?

Since my traps are disproportionately tremendous and my delts are such pussies.

>>40863215
>>40863750

>be me
>doing laps at local pool
>awkward dyel appears
>shuffles over to the pool and jumps in
>continue doing laps as dyel bobs around
>all of the sudden he starts thrashing around like a madman
>ohshithesdrowning.amv
>swim toward him as far as I can
>all of the sudden he just stops and goes back to bobbing around
>all my wut
>he repeats this a total of 15 times before getting out of the pool
>not sure if he's been seizing or what so I swim to the pool's edge
>"Hey bud, are you alright?"
> he mumbles something while staring at his feet and drying off
>"What was that?"
>"Y-you too"

>>40868838
OHP?

Is cutting at 1200-1300 calories a day still a dangerous restriction if I'm 5'7" and ~135 lbs? Most TDEE sites put my sedentary BMR around 1800 with change, so obviously if I want to shed a few pounds I eat at a defecit from that. I also keep reading/hearing that less than 1500 is dangerous for active men, but I feel like that number is an average for most fitness dudes here/on the internet that are like 6'+ and weigh a me and a half in muscle. Also when cutting to lose weight/fat, do you guys still lift the same as you did before or drop the weight/reps accordingly?

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>>40864859
waffen SS of course

So really dumb question but I'm looking into starting SS but is it good for ottermode?
am I right in assuming 3x5 Squat means 3 sets of 5 squats?

and finally is there anything in SS

(
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups
)
that can't be done in my bedroom with dumbbells if so which and whats a good alternative?

>>40869076
kys

>>40869076
>is there anything in SS that can't be done in my bedroom with dumbbells
Everything. It's a barbell routine.

What weight range do you have available for your dumbbells? Do you have a bench? A pullup bar? A dip station? If the answer is <50kg and no to any of the others just go to a gym

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What excercises can I do to alleviate lower back pain and stiffness?

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>weigh myself
>take a shit right away
>weigh myself again
>went up 10 grams
Explain this, /fit/.

I was completely nude both times and it's an electronic balance, pretty accurate.

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Do many people squat at home without spotters or safety bars or is that fucking retarded?

>>40869177
do this shit:
https://www.youtube.com/watch?v=4BOTvaRaDjI

>>40869411
did you fart? air inside your bowels makes you lighter remember.

>>40864002
Hitting the same muscle groups repeatedly at high volume with inadequate rest periods is how you get an injury. My .02.

Are slower reps with lower weights the best way to get size? Or medium speed reps with higher weights?

>>40869420
>tfw what they are wearing costs more than your car

also its easy to give up on a squat, only lift you need a psotter osa fety bars for is bench

>>40869420
>>40869645
>also its easy to give up on a squat
This. You just throw yourself backwards and land safely on your back.

>>40869645
sorry what?

>>40869621
You need to do your reps as quickly as possible. Dont use free weights, use the machines. Aim for at least 15 reps. Just do one or two sets. Make as much noise as you can whilst doing this as it encourages muscle development and remember to arch your back as much as possible.

>>40869666
Thanks for the advice!! I appreciate it!!!1!!

How do I stop getting lower back pain? I made a gym friend in order to start working out and now we do squat day deadlift day and bench day. That's all we do is squat, deadlift, and bench. While this has made me stronger and lose a little bit of weight, I've been getting a really bad pain in lower middle back. It feels like my love handles are being pulled towards my spine if that makes any sense.

I don't want to stop lifting but is there anything to alleviate this pain cause I can't do more than 2 sets without pain

>>40870000
Well step one is getting your form in check.

Is clenbuterol worth it? Is it better than EC? Any experiences?

>>40865047
The lat pulldown route would work. I personally used the assisted pullup until I could use it without much weight, then just started doing pullups. They're essentially the same movement, though, so whichever feels better, man.

>>40870009
I've literally just learned form from this guy and he squats really big weight so I figured he knew what he was talking about. I basically just do what he does and we shoot the shit the entire time.

Also check those quaaaaaaaaaaaads
>>40870000

>>40865785
Yep
You can't influence how your muscles look, the same way you can't choose which areas lose fat, it's all genetics.
Proper form keeps your shit from getting fucked though

What do you do once you hit your cutting goal? Do you slowly raise calories back up? If so, how much?

>>40870000
nice quads
also do lower back stretches but mainly dont do things that make your back hurt

>>40870067
I have no idea what to do to stretch my back out. I've literally only done Squats, Deadlifts, and Bench Press for the last 3 months.

>>40870062
Are you bating dude, shit form over time can most definitely create muscle imbalances

>>40870063
No reason not to go straight to maintenance calories. If you are unsure of your maintenance calories, then a slow increase would help you not gain unnecessary weight

>>40870012
>Is clenbuterol worth it?
only if you can cop it cheap, also some people have heavy sides. not really that recommended for fatties, more for lean guys trying to get leaner
>Is it better than EC?
apples and oranges.
>Any experiences?
did it three times, got good results but eh, I'll just stick to ECY and a massive deficit, that's how I like it.

>>40870038
>he squats really big weight so I figured he knew what he was talking about. I basically just do what he does and we shoot the shit the entire time.
"no"

>>40870063
eat at maintenance for a week or so (two to three if you did a huge suicide cut or had chemical help), then slowly add +100-200 to feel it out. give it time to adjust or you'll get fat.

Do push-ups even do anything or are they worthless?

>>40870220
They definitely have some merit if you do lots with good form (which is harder than most people make it look). You're not gonna get xboxhueg with them alone but they are fun and a valuable addition to whatever shit you do otherwise.

>>40870220
They do everything you need.
Pushups
Leg lifts
Bridges
Squats
Chinups
Pike pushups are basically all you need for physical fitness.

>>40867647
When cutting always assume sedentary, bulking put it at whatever sounds right.

>>40863947
do you have her phone number?
call her

>>40870012
Works great but don't use it untill already low bf trying to get lower, if you are a fattie get your diet right that's what matters no pill is gonna make you not fat.

>>40863992
intermittent fasting is nothing more than skipping a meal
there is no science to it, there are no "rules" that void the effects of missing 600 calories

>>40863215
Am I the designated school shooter at my gym?

>>40870327
you don't even technically miss them, you just cram them into the other two lel

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I've started deadlifting and feel like my long-ass upper legs are inhibiting me. It's awkward to get into the starting position (feels like I'm stretched nearly all the way, which makes the first liftoff very difficult to do without bending my back, even though I can easily lift it past there). When I focus on form I end up dragging the bar across my kneecaps, which I know you aren't supposed to do. It's frustrating because I know I have the strength to lift much more than I am (my form starts to suffer at 2plate) but I just can't seem to get the proper movement down so that it "feels right" like a good bench does for example.

Any tips or will it come with time?

>>40870367
You aren't flexible enough

>>40863215
Are eggs the best low calorie filling snack to eat on a cut?

>>40870382
Yeah there's obviously some issue there. I've been trying to stretch (basically bending down into DL form and lowering until I'm Slav squatting, then holding when I feel my hips and shins stretching) but I don't know if that's helping

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>>40863215
Has anyone ever experienced pain in the black areas on the picture? I think I moved some nerves or something while doing deadlifts a few days ago and now most exercises I do hurt since they usually involve keeping your back straight and that means clinching that part of my back

>>40869411
>pretty accurate

within 10 grams per, what, 80 kg?
that is pretty accurate

>>40870401
>eggs
>low calorie
>pick one

>>40870424
yes i had problems back there. foam rolling with a normal foam roll and a lacrosse ball will help you.

Is training upper chest a meme? Mine only grow outwards at the bottom, top of my chest is pretty flat. All I do for chest is dumbbell bench, and dips.

>>40870405
Do Phrak's mobility and stretching routines (sticky), should help quite a bit.

>>40870100
How so? I was just talking in the sense that if you squat with good form you're not going to fuck your back. I know if you focus on one muscle group more than another, obviously that group will be disproportionate.

>>40870500
It's not, you can't really isolate it as some people claim but there are exercises which target the clavicular end of the upper muscle (yes there are two, they just cannot contract independently, stop the broscience) a bit more. http://www.exrx.net/Lists/ExList/ChestWt.html (scroll down)

i just dont fucking know anymore if i should be bulking or cutting, i want to be bigger and also to have definition, fuck it
ill just train everyday and eat how I feel as long as I get in enough calories

>>40870310
>gets a call from an unknown #
>ignores

I'm all out of food at my house and I don't like going out

Need a pre/post workout meal that can get delivered here, any suggestions?

>>40864278
>>40864305
>>40864326
>>40864449

I have almost the exact same timeline as you and bodytype. I mean I looked exactly the same as when you started and I also started in December (1st) a bit earlier but irrelevant. Currently looking almost the same with a bit more chest.

What are your stats

me
>5'11
>86 kg
>1800 cal a day
>185g protein

lifts
>squat 121 lbs
>OHP 66 lbs
>Bench 93 lbs
>deadlift 132lbs

Also thinking about increasing my cal intake to 2100, would that be benificial /fit/?

Do someone have that pic with a tall natty youtuber and gyro manlet?

I've read the sticky and stuff but still don't quite understand something. Will doing cardio such as running/exercise bikes/ellipticals increase the muscle mass of your legs and/or burn fat? Or is cardio simply for heart health?

Also, is it a myth you can get rid of cellulite?

>>40863837
Is this a good youtuber for actual cardio?

I really want to get actual info about exercise to do stuff safely and in an effectve way, but the sticky is a meme, and this type of threads are the only when I actually can ask questions?

btw, started to do exercise very recently
not american, but I think its 155 pounds and my height is 5'5-5'4'
Yeah, manlet and all, but wanna become better

Im kinda chubby but not much else, I just over-eat because of lazyness and my exams
Is biking in my stationary bike 20 min a day (quite good speed, usually get to 30km) and simply eating aprox. half of what I eat a good way to better my body?
Also regulating my sleep, but that's the hardest

WOW I wish.
Is it a girl?

>>40870983
>increase the muscle mass of your legs
Not really unless you do something strenuous like sprints or high resistance on bikes etc
>burn fat
It will help, since it burns calories but it depends on how much you eat

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Regarding cleanser and hydration:
I apply cleanser before i shower and wash my face off under the shower (including residue cleanser). After showering i apply hydration lotion on face/shoulders and i keep it on while doing stretches for about 5-10 minutes. I sometimes get mildly sweaty in my face during this. After that i wash off residue hydrator with a cold water soaked cloth gently. Are there any problems with this routine that makes it ineffective? For example the slight sweat build up on face dirtying it again instantly?

Crossposting

>>40871109

Today i got really light headed after finishing each set of deads. Felt like i was almost going to faint for a few seconds. Thankfully didn't happen. On 3rd week of lifting, is this normal? What can i do to avoid it?

>>40871225
Drink more water and get some vitamins in your system. (I eat a shit ton of Halo oranges)

So I've read that you shouldn't take creatine with milk but what it I take creatine pre workout and then milk post workout?

>>40871225
I'd say it's normal but only if it was really heavy

>>40870446
Its only like 60 calories an egg. So three eggs is only 180 calories

>>40870904
My stats and routine are here
>>40864278

Many posters here are saying it's too much volume for me to recover from, honestly as of right now (probably due to noon gains) I don't feel tired or burnt out from the previous day's workout. Once I hit that point I'll stop the B days.

I'm about 200 pounds still a decent is probably from water weight due to the creatine I take (10g a day)

On rest days I take around 170g protein and around 1800kcal

On gym days I eat around 214 g protein and around 2000kcal

The supplements I take are:
Creatine
L-Carnatine (Beverly's Quadracarn)
CLA (though I don't really use it anymore)
Multivitamin
Fish Oil Tablets
Vitamin D tablets
L-Citrulline (6g Pre workout)
C4 pre workout when I'm really tired after work and school

Hopefully that helped you

>>40871538
Oh and I forgot to mention I also take ZMA to help me sleep and recover better

Any good recommendations on BCAAs?

Looking at this one which has rhodiola rosea in addition to the usual ratio. https://www.amazon.com/GENIUS-BCAA-Powder-Supplement-Citicoline/dp/B06XCHZ88C/ref=sr_1_17_s_it?s=hpc&ie=UTF8&qid=1490719059&sr=1-17&keywords=bcaa+powder

Is it Bullshit?

My left shoulder pops on rear delt flies, any ideas what's up with my arm?

>>40864605
>I have 3 hours to spend in the gym: the post

How many steps would you need to take to burn one calorie (normal walking speed)? Im trying to estimate how many calories I've burned off throughout the day. I'm about 80kg if that matters.

>do cardio/weights
>wake up in the middle of the night covered in sweat
It only happens every once in a while it seems but I'll have to put a towel down because I'm in a puddle of sweat. Is this normal?

>>40871582
BCAAs are bs

>>40871604
if stuff like this happen to me I continue lifting but got to a doctor asap. if the pain is too big you'll survive a week without real delt flys

>>40871670
you can't just calculate stuff like that. also there is the afterburn effect

>>40871683
happened to me alot in age 20-22, also the time I started lifting (maybe second puperty?). how old are you?

>>40871743
>you can't just calculate stuff like that. also there is the afterburn effect
alright, so how do i estimate this stuff?

>>40871743
>BCAAs are bs

I work out fasted so they are essential

>>40871538

I've used CLA -> still pretty skeptical about it and honestly not worth getting those awful burps for.

I'm on fish oil and multivitamin (MyProtein)
I stopped taking pre-workout and swapped it out for caffeine tablets 200mg.

>also I meant your lift stats and height?

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Is there a difference in the quality of protein between processed foods vs unprocessed foods?
For example, I notice that a frozen tuna pizza has 40g of protein. Can the body use these 40g as well as 40g protein from eggs?

>Lifting on my lunch break
>No time to get food
>Buy "Naked" protein shake from gas station and coconut water
>68G of sugar
>95G carbs

Did I ruin my gains for the day eveb if I eat everything else super healthy?

Should I cut carbs from my breakfast? What kind of breakfast should I eat?

>>40871938
Yes, eat primarily protein and fat and only eat carbs before/after workout.

For my home Gym I only have a power bar, and it's got like 0 whip.

Should I buy a bar with more whip for deadlifts? Will I be able to deadlift more with it?

Currently hitting 4plate deadlifts. I do 1 set of max deadlifts twice a week.

>>40871894
Assuming complete protein vs complete protein, its just amino acids, how could your body tell the difference?

>>40871361
Normal supermarket eggs are 90 calories brosef. You're off by 33%.

>>40871949
>retards giving advice

>>40863677
meat

>>40871949
is there a good website with a list of carbless breakfasts?

>>40871949
Uh no, just balance it out properly.

>>40871845
Ah sorry I linked the wrong post I'm 5 11 and my stats are here

>>40864002

>>40871984
>>40872007

Excess carbs spike insulin which results in bad nutrient partitioning which causes excess fat storage and other bad results. Carbs should be <=20% of your total caloric intake unless you have a very active lifestyle.

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

>>40871918
ruined altogether. stop doing this whole /fit/ thing and find a different hobby, you will never recover from this

I don't eat anything super junky. I eat meat and eggs and potatoes and just general home foods type things. I don't eat chips or drink pop or eat a lot of candy.

I weigh 255 and have been lifting for 3 months but I'm not losing much weight. I used to weigh 260 in January. I have gotten more muscle and I think that's part of it. I think the other part of it is that I eat too much volume wise. I always eat until I'm full but I feel like it's killing my weight loss.

How do I get more full?
(I noticed snacking on honey roasted peanuts at my desk helps)

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help me fix my form please, webm related

>>40871743
24. I drink a lot of water before and after working out don't know if that makes a difference.

>>40872104
you had that last rep you pussy.

that qt in blue is looking for dick. go talk to her.

>>40872136
my grip was slipping lol

what about my form?

>>40872104
also, stop bouncing you faggot.

>>40872153
ah, good point. anything else?

>>40872104
You call that 'until failure'?

>>40872104

mirin chad and the grills behind you.

dunno what to say on your lifts really, i'd just stop lifting. what's the point when you're struggling with less than 2 plate and are whiter than an albino Norwegian lmao.

>>40872182
i can't infer anything from your not-deadlift with the bouncing.

your low back is safe. that's about it.

chalk up if you're slipping. hook grip is king. just acclimate yourself to it now.

go talk to T H I N N in blue.

>>40863677

egg substitute

>>40872104
mirin white shirt qt's glutes

>>40872184
no, i'd use a mix grip if i wanted to. i didn't upload this to show my max, literally just trying to fix my form
>>40872186
it's 2.5 plates, are you blind? thanks for the white reassurance tho
>>40872213
i'll stop bouncing it, thanks.

>>40863677
Meat

>>40872104
qt grills are ur gym, get me their digits

>>40872253
H O O K G R I P

thank me never.

>>40872104
yo that ass on that blue legged girl, sweet jesus i want her to brap all over me

tips to improve squat form? is this too much butt wink?

I have an unopened bag of protons which expired 2½ years ago. What are the chances I'll die?

>>40872348
powder?

that shit is essentially a non-perishable. the expiration dates are for money.

>>40872368
Yeah, thanks. Same goes for creatine I guess?

>>40872380
same with creatine, yes. i just wouldn't go around saying you take steroids out loud like that.

>>40872380
>>40872368
Lol, no. Protons absolutely expire and absolutely will do major damage to you. Creatine is good for a super long ass time (but not forever).

If the protein was sealed, isn't lumpy, doesn't smell or taste weird then it's probably fine. But if it has any lumps, smells off or tastes weird then toss it. If it wasn't sealed (I know you said unopened but I'm being cautious here) then you 100% should toss it. Only even consider using it if it still had factory seal.

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My girlfriend thinks that it's harder for girls to lose weight than it is guys to gain muscle. Anybody have any information that will prove her wrong?

>>40872432
do you have any idea how hard it is to not pig out on junk food every day? ofcourse it's harder to lose weight dumbass

muscle comes naturally

>>40872432
estrogen makes it difficult for women to lose fat. their body wants to hold onto it.

testosterone is essential to muscle building. men have it in spades in comparison to women (naturally).

women have a harder time than men to lose bodyfat. women have a harder time than men to build muscle.

she's right. doesn't make her any less lazy and full of excuses.

>>40872416
how much does ON pay you to shill here?

>>40872432
I lifted a 2lb dumbbbell for 10 reps yesterday and now I'm chad thundercock. My GF didn't eat anything for 14 days and actually managed to gain 35lbs.

Seriously, why would you even be with a girl who is that retarded? There is no way the pussy is that good

How the fuck do I get rock hard erections and keep them after I cum?
Help me out anons! I go soft pretty fast after, and want to be able to go multiple times

>>40872478
Do what you want. It's not the protein that goes bad that will get you, it's the fungus and bacteria that decided to live in the bag. If you really truly believe protein doesn't go bad then why don't you solely buy 5year old expired protein for mad discounts?

>>40872506
by being 13 or taking a little blue pill

my shaker smells REALLY bad... maybe it's time to wash it :\

If I just want to lower body fat and get a tighter everything, would cardio be good or bad.

Eating less calories is a given, and I'm gonna do some light lifts with a bar I have at home, I just don't know of cardio is a meme or not.

When I used to run everyday in high school I had a body fat of like 2%.

I have a decent frame just need to tighten up is all.

>>40872506
Keep them after you cum? Yuh good luck with that. Some people get there if they stop jacking it for awhile and get super horny.

>>40872515
If you have a link to such an offer and the shit is still sealed I will do so

>>40872552
>2%

unless you're a fucking cup of milk, you were never 2%

>>40872552
Cardio is good for everything and everyone. Anyone who says otherwise is a moron. If you do a shitload of it you just need to eat a little more.

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Guys, I'm gonna go to the gym starting tomorrow, aiming for 2 days a week. Gonna start with SS, following the advice from the wiki, but there's one thing. The wiki mentions SS not working when coupled with cardio. Right now, I weigh 70 kg and am about 196 cm tall (give or take a few cm). I'm already bulking in preparation, but I also go for 5km runs with my bf twice a week, coupled with some 40 minutes of riding my bike to the gym, and another 30 minutes every weekday for school. Question is: can I continue my runs with my bf while still getting gainz?

TL;DR 70 kgs, 196 cm, cycling 4 hours a day, in addition to two 5km runs a week. Will SS get me gainz?

>>40872640
Meant 4 hours a week, with 30 minutes a day; 2 hours on gym days.

>>40872596
Gotta get it in person from stores. Oldest online stores carry is 2 years

Is it okay to things slow provided I get it done? I took maybe 20 minutes to do 10 sets of 10 reps on the bench but felt self conscious cause I was taking a long time since I havent worked out much.

>>40872686
Sure, as long as you keep at it. Slow progress is always better than no progress, and completing the workout nets you the full gains, provided you're not splitting it across days and fucking up your recovery.

>>40872686
>10x10

what the fuck are you training for? the flat bench world record?

is the sticky right about bulking speed? 2kg/month seems a bit fast

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can you make decent progress for a few months from just a basic bench press and barbell/dumbell at home? squats can wait, my immediate priority is getting rid of gross moobs from being fat/out of shape

already have some from a while back and the gym is expensive for a poorfag.

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>>40872706
>a 1lb/week seems fast

>>40872701
>>40872702
I don't know what I'm doing really I just started working out and kinda winging it. Like yesterday when I did that 10x10 I did

10x10 bench at 95 lbs
10x10 overhead triceps with a 35 dumbbell
5x10 floor press with 35s

I've only been working out for like 3 months and want to get stronger and lose some weight but I feel like should be banging out reps faster.

I've lost 5 lbs since January though :D

>>40872702
k thanks

>>40872742
k thanks

>>40872754
>I don't know what I'm doing really I just started working out and kinda winging it

why not just educate yourself

>>40872754
Do what >>40872796 says. Read the sticky, the wiki and do your thing. Also SQUATZ and OATZ.

>>40872796
I read the sticky a few times and asked one of the exercise science majors I'm friends with for help and I do what he says. I've no idea what I'm doing personally, is what I was getting at.

>>40872818
does your friend look like he lifts?

and again, why not looking into this sort of stuff yourself?

>>40872580
hey man It's fucking possible I've done it once before but I have no clue how it happened.

>>40863677
smoked mackerel

>>40865539
Don't give up on hitting the gym, you'all feel better in a day or 2. Make sure you're getting enough carbs pre workout, and eating enough protein post.
Can't recover without the proper fuel.

>>40868280
I mean, as long as he isn't lifting anything dangerously heavy and he has a spot then getting high isn't a problem while working out. sometimes you can push yourself farther when stoned.
Drinking is retarded though, and the fact that he gets high and drinks while lifting is indicative of someone who chronically makes poor life choices.

>>40872524
disgusted kek

>>40864340
What roids, what's your BP, hemocrit levels? Assuming those are good go for it, if you aren't checking that shit quit juicing

>>40865010
You know what women don't find attractive, men who are beta enough to shape what they do with their free time solely to be "attractive" fuck bitches move weight and punch people if you want but do that shit for you and the pussy will come when you learn some confidence

How do I lose muscle mass while keeping strength?

>>40868271
same thing happened to me. wait 2-3 days and stretch better next time you're good to workout and it'll go away after a few sessions

>>40863677
Sardines
Basically if you love fish, you've got it made. Just opt for smaller, younger fish if you're paranoid about mercury. Mercury levels get higher as you go up the food chain since those fish live long enough to accumulate significant levels.

>>40869666
>Those trips
D E V I L I S H

>>40863947
google "chateau heartiste" and search archives on there for facebook openers

>>40873259
you just blow in from stupid town?

>>40873259
Wtf

>>40873376
>unironically shilling a pretentious right wing PUA
I'm actually proud of you anon, go on.

Best bodyweight routine for someone who's a beginner?

>>40873442
r/bodyweightfitness sticky

antranik (although some hate him)

fitloop.co (not .com)

lurk archives for the /bwg/ OP if there is none open, they have lots

>>40871349
Wait, is there a reason you shouldn't have creatine with milk? Why?

Best thing to do for building endurance?
I've been having an annoying time with inconsistent sets.
like for lat pull downs, after 2 sets of 10, I have to drop weight by like 10% or i'll give out at about the 7th rep
Should I be starting at lower weight to begin with?

>>40863677
low fat cottage cheese with salt and pepper

Should I workout before or after I eat? How many hours should I wait? My focus is on gaining muscle.

Will what I eat in a day affect how my muscles will respond to the workout? In other words, will my muscles respond better to the workout if I eat a salad compared to eating a burger, or is it roughly the same?

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

This seems like kind of a lot. I'm suppose to be doing this entire workout in 90 straight minutes (with some breaks in between) ?

>>40872640
>>40872659
Anyone?

How do I stop being a chronic procrastinator ?

Always tell myself and try to change but keep relapsing to being a retard.

How do I help myself ? I am failing uni. Fuck

I know spot reduction is a myth, but my chest, arms, and back all look significantly better after lifting with them for a few months. won't ab exercises likewise make my core look better? i know not six pack and not melt the fat away, but every other body part looks better after exercising so why not core?

I'm about 18% bf

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>>40873966
keep browsing 4chan, dipshit.

Has anyone had external tibial torsion surgery????????????

>>40871026
Ah I understand, so I could do a higher gradient on the treadmill or higher resistance on the bikes for example...

I'm eating at a deficit as I'm cutting.

So would it be right to assume I'll burn as many calories doing weights as I would doing cardio? Obviously it all depends on a bunch of factors but currently doing a 50/50 split between cardio and weights but maybe it should be something like 30/70?

>>40874083
obviously you actual retard

>>40865010
Bitches love shadow-boxing

>>40872065

You are aware that protein spikes insulin nearly as much as carbs right?

I am a young skinny guy 170cm 60kg and i want to put some serious muscle mass in 2 months i dont care about getting fat
So how many muscle can i get in 2 months if
>if i lift but eat 500cals over maintanance daily
>if i lift but eat 1500cals over maintanance daily
Both without junkfood

>>40874981
> how many muscle can i get

If I do an hour of working out, would following up with walk/jog/running about 1.5 miles be overkill?

I plan to work out first thing in the morning then walk to work (I walk 1.5 miles to work everyday).

Is working out almost immediately after waking up okay?

Also, what type of shower should I take after working out? Hot, cold, moderate?

>>40873880
the recommended amount of sets and reps for each progression (i.e. the level you are at). not the whole goddamn thing

it will take some dedication though, it's a honest to god workout routine not some darebee poster you can whip out in 15mins. and be done with it

Is doing cardio (in my case swimming) immediately after a workout legitimately killing my gains, or is it just /fit/'s favorite meme?

>>40873880
>>40875141
lel I'm retarded, I was thinking about the wrong one. read their tips to save time, they should cut it down a fair bit. also where do you get the 90mins. from, this should take an hour at most for a complete beginner

>>40875016
I meant how much in these two situations

>>40863974
Do you have ADHD

>>40871606
That's not far from what I plan, actually. I can hit the gym 3 days/week tops, many times will be only 2 days/week, but usually I get at least 1h30 2h able to lift. So I want to make the best of it. I did that routine a tad under 2h today, taking long rests.

t. med fag

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>>40872104
>Bitch in the back using the squat machine backwards
I thought this was just a meme

>>40872640
You will always have gains if you are in a caloric surplus including the work you did in cardio.