QTDDTOT

>>40875397
This isnt really a program but push pull legs is probs a good place to start

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When I look at my arms in the mirror or in a picture, I think they look pretty good. But when I look down directly at them, they look like a little girls' arms. How come?

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posted this in the other thread but whatever
how long to kinobody mode?

>>40875622

it's the angle mostly.

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>>40875622
pic related. All about angle of incidence

>>40875636
Saw that, considered answering.
Basically, you will never look like him simply because you are not him. However, to get to his level, id say you have a good 8-10 years, assuming you train legs and back. If you just want the chest abs delts arms, probs 5-6.
All this assumes natty, you cld have that in 1-2 years MAX with just test and clen or test and tren

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>>40875397
For strength do Wendlers 5/3/1

For A E S T H E T I C S do Arnold's Beginner Level 1 or 2

>>40875636
1.5 year achievable with good diet

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Is it rude to not cover acne in the gym? I used to wear tank-tops all the time but now my arms/shoulders/back are riddled with acne and I only wear t-shirts because I don't want other lifters to have to deal with seeing my gross body. Am I stressing over nothing or doing the right thing?

Best all around gym shoe for an eurofag?
Need durability and stability for some compounds, without going full weightlifting mode.
Also, opinion on crossfit shoes?

Am I retard for doing farmer walks with straps? After my grip is fried I do them for my traps and core

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>>40875397
>>40875176

Bruhh...

>>40875715
How long have you been training? post pics

can someone recommend a good push/pull routine that incorporates legs into push/pull?

>>40875748
>using grip-strength nullifying gear during a grip-strengthening exercise
SquattingInTheSmithMachine.WebM

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>>40875684
I hope this was bait

>>40875814
Nope, give
1) your opinion on how long it takes
2) how long you've been training
3) post pics

>>40875814
>>40875843
Responding anytime soon? I am genuinely interested

>>40875728
converse, or any training shoe with a hard rubber sole.. just make sure you have a close fit and lace them nice and snug.

>>40875748
do shrugs or rows instead, famers walk is a great excersise but those are more efficient because once your grip fails is a much less time effective excersise.

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>>40875397
I need some advice for ab and neck exercises, preferably with minimal equipment (dumbbells and plates, but no fancy machines).

Basically my routine tells me to train those on a seperate day, so I figure I should do more than just crunches but I don't know what's good.

>>40876021
Neck curls for neck, leg raises/decline crunch for abs

iv been lifting for a little over a year and my ohp is 1pl8 for 8 reps but my bench press is barley 2pl8s how the fuck do i get my chest to grow and my bench to go up iv switched to pll a month ago and im making steady gains for back and shoulders but nothing for chest is it a good idea to do like 3-4 sets on the peck deck i have no idea on how to get that stubburn motherfuckert to grow

so I made the mistake of shaving my thighs. Will the hair grow back in a way where it's noticeable that I shaved part of my legs like a dork? Should I bite the bullet and shave the rest of my legs?

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b-bodyfat estimate?

>>40875718
Just b urself

But really, what the fuck. You cant do anything about it and your skin needs to breath. I wouldn't care, but I have it too.

Are there any energy drinks you guys would recommend that don't have caffeine? Is the SIPS meme actually a good drink or just a meme?

I'm coming off EC cycle and I want to lay off caffeine for 2 weeks before I start again. My job is physical and long hours so the early morning energy kick is what I'll really need or else I'll be a zombie all day

>>40876062
thanks

I did bench yesterday, does that mean I shouldn't do OHP today? Some one answer me quick!

>>40875397
Any thoughts on Citrus Aurantium (synephrine)? I just bought citrus aurantium and yohimbine

>>40876295
no you're fine.

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Will 5/3/1 with some accessories help me get aesthetic? I know PPL or something else should be the main pick for looks, but I can only lift 4days/week, and I also care about strength.

How to increase OHP and lateral raises?

>>40876281
SIPS isn't a meme, it's a good sugar free alternative to soda or juice

I only drink water and indulge in a Sip once or twice a week to get my sweet drink fix without altering my cut diet

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>>40875622

opposite problem for me when it comes to quads

>dayum quads lookin juicy
>check myself in mirror
>look like a fucking dyel retard

>>40876455
OHP you could try push pressing to put on some extra weight and increase that max, but don't forget to bring it down slow.

I've been lat raising with 15s-25s for 2.5 years its more of a volume thing than a strength exercise.

>>40876281
Sips are caffeine, that's literally the main ingredient in any energy drink, regardless of sugar. Just taper off the caffeine pills 100mg a day until you stop entirely

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I worked out for the first time in years yesterday. Now my elbows are sore as fuck and I can't even stretch my arms out.

The pain is on my lower bicep, right above the elbow joint, and also on my inner forearm close to the elbow.

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

Why is some skinnyfat guy following me around to different stations and looking at how much weight I'm doing? He's not actually lifting weight just walking around with his cut open tank top and looking judgy.

I'm new to gym culture so I don't get it.

>>40875397
2>3

Why do douchebag guys put a 25 and two 10s instead of a plate on their bars

>>40876625
Maybe because people like to do drop sets and its easier to keep dropping increments noob.

>>40876468
But does SIPS have caffeine?

>>40876515
Hmm I guess I could do this

>>40875397
>>40875408
>>40875622
>>40875636
>>40875653
>>40875683
>>40875684
>>40875702
>>40875715
>>40875718
>>40875728
>>40875748
>>40875771
>>40875781
>>40875789
>>40875793
>>40875814
s there a way to artificially increase testosterone levels within a guy? and if so, does that mean a guy could have a more masculine face afterwards?

>>40876692
>artificially increase testosterone levels within a guy?
yes, by injecting testosterone.
>does that mean a guy could have a more masculine face afterwards?
only if he's still in the throngs of puberty (14-17) or you also shoot him full of human growth hormone.

If you increase the resistance on the elliptical, does that 'increase' how fast you go (distance calculated) ?

>>40875397
Juice boi

>>40876745
My guess is no. The distance thingy in there probably counts the amount of times the pedals cycle.

Any sholder health tips?

>>40876794
fair, i think my thought process was something like more resistance = "running faster / harder" making you go farther.

Would it be more beneficial for me to gain muscle and then lose weight or to start from a less fat physique? I've already lost 70lbs and I got much weaker because the first 40 was within a month, so I'm kinda worried. (I gained about 80lbs over a short time and I'm all stretch marked. I just want to be healthy again but look smexi too.)

>>40876823
You'll burn more calories with a higher resistance setting if that means anything to you.

>>40876823
i'd think it would calculate the distance you go, but you effectively are traveling the same distance but up a steeper incline with higher resistance.

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What are your guys' suggestions for warming up for squats, short of just doing a bunch at a light weight? I get a soreness at the top of either hip that goes away by the time I reach my final set, but of course I'm too tired to make use of that by then.

>>40876938
read 'becoming a supple leopard' by kelly starrett

i started noticing that my thighs rub together when i walk does this mean im getting fatter?

>>40876969
That's pretty long for such a specific question but I'm sure it's all useful information, I'll try and find a PDF.

>>40876516
common after bicep curls for the first time in awhile, it'll go away in a day or two, or three

Is it a good idea to superset two exercises that work the same muscle group?

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Is pic related a good routine?

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.

So for a young super skinny 120lbs 170cm guy
In 2 months how much muscle mass and fat can i put if i dont use suplimments and i
>eat 500cals above maintanance
>eat 1000cals above maintanance
>eat 1500cals above maintanance

Are dumbell squats and deadlifts an adequate substitution for barbell for a beginner? I just started working out consistently two months ago but it is basically impossible to use the squat rack at my gym it's ridiculously crowded all the time. All I have been doing so far is benching, some dumbell exercises, and then using a leg press machine. I feel like I've actually started making good progress on my arms but my legs are still super weak and I somehow need to get more squats into my routine.

>>40876183

20-25% I can't tell if you're sucking your stomach in or if your love handles are just making your stomach seem flatter.
Could also be you have massive hips like me in which case i'd say you're probably 18-20%

FUUCKKKK is there any way to stop puffy nipples from being visible while wearing a plain shirt? I fucking hate it mang, 1# problem for me when it comes to clothes. Im working on weight loss but this is for the meanwhile

>weighted chins, t bar row, cable rows, meadow rows
How are these for my back workout? Enough stuff to rotate or should I add something else?

>>40877953
Go for it, its the next best thing, try finding a time where its least crowded and use the squat rack and or platform, there realpy is no reap substitute for squats for deadlifts.

>>40876857
Go for getting muscle first and then losing weight, IF your goal when getting skinny is to get shredded afterwords. If its just to stay skinny then get skinny and skip the wieght training

any tips for lifting with sciatica

deadlifts and squats are worse than torture and the sciatic leg permanently feels like it is going to give out when trying to lift heavy

Do jelqing and dick stretches actually work or are they a huge meme?

>always done touch and go bench
>no strength at bottom of lift
>realize I should do pause bench
should I just switch to full pause bench or mix it with touch and go?

also:
>read somewhere that creatine should be taken in the morning
>creatine should not be taken with caffeine
>I drink coffee in the morning
>I can't take creatine in the morning because of coffee
explain this shit

I am a beginner, please rate my routine (for the next three months, I only have access to like 30kg of weights, two small barbells, a pullup bar,a bicycle and a pair of rings):

A:
HIIT (bicycle)
Pullups
Legraises
Gripwork (captains of crush)

B:
Squats
Pushups
Dips
Curls
Hammer curls
Preacher curls
Plank

>>40878810
Creatine helps push glucose and water into your muscles.
Coffee is a diuretic and makes you expel water and dehydrate yourself slightly.

If you're going to mix them just make sure to stay hydrated through out the day and you should be fine.

As for the timing, I just take it randomly through out the day whenever I make my protein shake. Not sure about the benefits of taking it in the morning.

I want to learn to do a pull up. I've been doing assisted ones when I can but I can only really do 4x5 of those. I don't know where to do inverted rows, I feel bad taking up a squat rack. What do I use?

Also how do I do negatives if I can't pull myself up to the bar in the first place? I have fat guy hops.

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>>40878902
Use a ladder like this one for negatives.
As you grow stronger, start from lower steps, until you can perform a full pullup from the ground.

>>40878104
Looks good but I would probably add some shrugs to hit dem dere upper traps

I'm natty, lift, run, and do calisthenics. My bodyweight is around 170s-180s depending on when I weigh myself and my height is 5'10.

My question is about ultra-marathoning, I'm looking to do a 50 mile one in June. I've run marathons before and never really had a problem but I was wondering if anyone had any advice for ultras. My running and lifting go together pretty well, I just do 3 days a week of sheiko lifting and I run everyday for distance based on how I feel, usually 5-10 miles (I have a set "course" I run).

>>40878933
I can't bring a fucking ladder into the university weight room.

>>40878902
stand on a dumbell and just reach up for the bar.

Negatives are the best way to build up to doing pull ups. Go down really slow and do a dead hang for a couple seconds at the bottom. Once you can do a set of 10 solid reps you'll find you can probably do 3-4 pullups at once.

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Bulk or cut? 5'9" 155 lbs

I've been bulking but I can't see my abs anymore. I'm going to the family vacation him the first week of May so I've got two months to dedicate. Ignore the chest, it's just some scarring that I'll be getting removed soon

>>40878973
Dress as a janitor and pretend that you are going to fix something there, and while no one is watching, stealthily perform the negs.
Also, stop making excuses.

>>40878999
Made me giggle, I'll be honest.

Nice trips btw

>>40875397
I need a guide to about a good posture. I'm trying to fix my back, I'm 6'1 but always looked shorter because of the posture. I feel like I'm doing something wrong and there's always some tension in abs and curve in lower back.

If you eat below maintenance level, your body will start burning fat reserves. Is this true?

Let's assume the following: grown man in his twenties eats 1500 kcal/100g fat worth of sweets a day, nothing else.

Will he lose or gain fat? Is it possible to calculate the amount?

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Anyone ITT in ketosis? I'm a fatty and I mentioned to my doctor I'm looking into to keto as a way to lose weight. He recommended me this website because it turns out he's on keto as well. (Dr is like 6'2" and fucking ripped).

There is a whole 30 day plan I intend to replicate, but my hang up is all the fat. I mean drinking butter and oil in my morning coffee? Full fat dairy and cheese? This all seems like some gag someone who hates fatties would make up to full the heard.

https://www.ruled.me/ketoproof-coffee/

I don't know how it fucking happened but the area around my ring and pinky knuckle on the backside of my hand hurts like hell whenever I try to grab something, make a fist, or a straight opened palm hand. It's been like this for around 5 days, should I be worrying now? I was able to bare through the pain but it's becoming a bother.

I am doing SS + accessories and my current lifts are:

BP - 185
DL - 315
OHP - 120
Squat - 235

Do these seem in line in terms of balance? been on the program for about 6 months now. Thinking of going to PHAT soon but I am not sure if my numbers are high enough yet.

Thanks

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Boiz I've just started stronglifts and on my second day of starting this program it's already telling me to deadlift 40kg.

Is there a chance I'll be taking a tour to snapcity today or am I fine?

Today i had one apple at breakfast then a 1200 calorie dinner which was mostly chicken some fruit and a tablespoon of olive oil on some lettuce.

Is this unhealthy?

Also, is it normal for diets to plateau? im on this hellish diet and my weight is stuck on 85 for a week

>>40879417
it doesnt matter what diet you follow as long as Calories In Calories Out, check out

just measure and weight everything obsesively for a couple of months till youre sure what a healthy diet looks like.

Measure it really good, look up the calories in trustworthy sites. Do not trust yourself, trust the numbers. Remember your corrupted mind will try to fool you back into the disgusting fatty ways, but you must resist

>>40879487
you'll be fine.

I'm trying to build a 3 day plan while keeping my workouts to 30-45 minutes. Do I need to make adjustments? I finally got a gym membership and all I've done at home are calisthenics and dumbell meme shit, trying really hard to escape DYEL NEET mode.

>>40878985
you should work out

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>>40879757
Forgot picture.

>>40878972
Dont forget to taper at the end and youll be fine. I would step up your distance though.

>>40878496
Anyone ?

I'm having a problem with my squats. I run out of breath while I'm lifting them. Usually at the second to third rep. I used to run 40ish miles a week before I started lifting so I'm not sure if its my cardio. Any ideas?

>>40878496
there is no serious scientific evidence to indicate it does anything.

so there's no way to know, anyone who says they work is just talking out of their asses.

>>40879487
You're fine. Initially you'll pack weight on your deadlift very quickly so you can safely progress in what seems like big jumps. If you're new to it you'll probably ache like fuck, but that's not a visit to snapcity.

>>40879766
bump

>>40879721
please this

Is eating lmao1 can of tuna a day bad for you or worth it?

>>40879912
google MERCURY POISONING and consider if being ripped would make you ok with having those symptoms

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>>40878973
>a fucking ladder

I've had a barrel chest for as long as I can remember (I've also been smoking for as long as I can remember), and most things I've read say that it's often caused by osteoarthritis or COPD. Is a barrel chest always a problem?

I know that with a shirt on it just looks like I have a gut because my fucking ribs stick out almost even with my pecs which I might be able to fix once I have a better chest. I just wanna know if it's always a problem or if it's just a hand that some of us are dealt.

I get some of the positive sounding symptoms like decent upper body strength (first bench in I did was 140 when i weighed 130, haven't worked out in a year and I still OHP 135 for 3 at 150 lbs and bench 230 for 1, however i never got past a 225 squat for 5)

I just wanna know if this is typically a bad thing. Definitely doesn't look super aesthetic, especially with a shirt on.

Could stomach vacuums or something help me get them aesthetics? Is a barrel chest really always a symptom of a worse condition?

help

>>40879951
It's skipjack so I think its better than most Tuna. Plus i'm pretty retarded as is so shouldn't be a biggy

>>40879457
Pain in your hand for 5 days that doesn't seem to subside....dude, go see a doctor.
>>40879334
He will lose fat. Also no candy is 1500kcal per 100g. It's always calories in calories out. Be prepared to feel like utter shit if your diet consists of only candy and have many deficiency induced problems.
>>40877075
I don't know why would you but if it gives you gains.. what exactly do you have in mind though?
>>40876977
Do you lift and count your calories? Could be either thing but most likely fat if you need to ask.
>>40876536
He's meanmugging you because you're on his turf. He is measuring you out and comparing himself to you. Think nothing of it. Usually you lift over those guys in a few months because they're too busy being nohomo and not lifting.

Help me bois, I'm at the gym, I've finished my workout but I wanna do more, I've done my routine, done curls, but what else can I do that won't interfer with my program?

>>40875397
5'6" manlet with a 5'4" gf, all the men in her family are 6'3"+ lanklets. If we have a son, will he be tall and jacked or a short and skinny or somewhere in the middle.

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>>40875622
I have the exact same problem. Mirror looks pretty good, but up close I look fat. I'm not sure which angle to believe anymore.

>>40880422
What's your program?

>>40880449
Stronglifts

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Please call my routine shit, and come with guidance.
I want to train full body 2x a week, maybe alternating between two workouts. This is workout A, inspired by greyskull lp. I want strength and hypertrophy for muay thai /jiu jitsu.

>>40880454
Cable flyes for chest mah man

>>40877208
2 months = not much no matter what you eat.
The first couple of months you're getting noob gains because your neuro whatever system is adapting to being under load, learning to activate more of your muscle fibers more efficiently and all that. Once the body can't get more out of what it already has, that's when you'll start adding muscle, and 2 months is too short a timeframe for much difference really. Do it anyway though.

What should my cardio/weights ratio be? Say if I worked out for an hour, how many minutes on each?

Also is getting rid of cellulite a meme?

>>40880454
Try not to strain yourself so it won't fuck up your next workout. I would personally train something that is lagging for you. Need upper chest work? Go low cable flies. Lats lagging? Lat pulldown with controlled movement. You don't need to go crazy, just hit the part that you can feel is keeping your lifts down.

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>>40878985
>5'9"

I started doing chin-ups at home after doing them on a scaffolding at work. Now my elbow feels like it's going to explode and my shoulder feels like it's going to fall out of the socket, what the fuck did I do /fit/?

Whats a good combination of shoulder exercises to hit all the heads if I only have DBs?

>>40881010
Dumbell front raises, side raises and reverse flys.

>>40881028
k, thanks anon

>>40878985
Depends on what you wanna achieve in the near future. Do you wanna have abs? Cut. Do you wanna gain muscle and strength? Bulk.

Of course you could also try to recomp at maintenance if you don't care about how fast you're losing fat or do a lean bulk with like only 100-200 calories surplus if you want to get bigger and stronger (albeit slower than on a proper bulk) without gaining a lot fat.

Would modifying a 3x5 program like Greyskull to 3x8 and interchanging between the dumbbell and barbell versions of OHP and Bench be alright? So day: A do dumbbell Bench/OHP, Day: B Barbell Bench/OHP etc.
Would it be a good mix of hypertrophy and strength?

>>40881140
Do 3x5 on your core lifts for strength and then just do your accessory lifts of choice for hypertrophy. Your routine should be like this:

Day A:
(core lift)
BB Bench Press 3x5
BB OHP 3x5
(accessory)
Incline DB press 3x8-12
DB OHP 3x8-12

>>40881215
Righto, but wouldn't that on a novice routine be a bit too much? Eating around 100-200 cals above maintenance.
Also should i do DB bench on bench days or OHP days and vice versa?

I fucking despise bench, can i just do dumbbell bench instead or would i be gimping gains too much?

>>40881302
It will only fuck with your gains if you run out of heavy enough dumbells.

>>40881302
You literally aren't making any gains, so you would be literally missing out on literally zero literal gains

Last friday I squatted 1 pl8 and below a certain depthfelt something moving in the left of my left knee, a slight pain like an inflammation and my knee felt like it wanted to give out but i did 5x5 anyway, this monday I couldn't squat because of it so I did 5x5 dl with 1pl8 so today both my knees hurt and I cant lock my left knee without feeling a lot of pain ,what do I have?Also I think I'm bowlegged but can't take a pic because I'm at uni could that have an influence?

>>40877172
Pls respond

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I work out 3 days a week where I split my muscle groups up and try to work everything twice a week. What would happen if I did pull ups every day at home? Would I get better at pull ups or would it negatively affect everything else I'm doing?

>>40881329
Lol. Quality post.

>>40880859
I don't know but you might want to work on improving your shoulder mobility through stretching and doing shoulder dislocates.

>>40878973
Buy bands you fucking twat

>>40879798
It's okay to breath between reps. It's probably just that you're exerting yourself and you will adjust if you keep doing it.

>>40875789
I'm doing

Push (squats, bench, ohp, dips, leg press, lat raises, triceps pushdown, calves)
Pull (DL, weighted pull-ups, row, facepull, leg curl, biceps curl, shrugs)

Also r8 pls

What is 1/2/3/4?

>>40881672
1plate each side for OHP, 2 for bench press, 3 for squats, 4 for deadlift

1plate=20kg afaik

>>40881404
Someone pls help me

>>40879011
>I need a guide to about a good posture.
https://www.youtube.com/watch?v=BEn61BL4Nwk
https://www.youtube.com/watch?v=AAoEhp4p0Zs

>>40881289
That's just an example. If you're a novice, I would advise doing DB benches/DB OHP on the day you're not doing it's barbell variation.

>>40881404
You may have a slight tear on either collateral ligament of your knee. Sorry to say that. Put a cold pouche over it to alleviate the inflammation; if the pain gets more intense, take ibuprofen. Rest for a few days. Pay attention to the swelling/redness/pain on the knees, if it's increasing/has increased intensity since you first noticed it or if doesn't alleviate by itself on the next few days, you should definitely go see a doctor.

Anyways, if you're bow legged, you shouldn't be squatting without consulting a doctor/physical therapist before hand. It's most likely you're over stressing your knees due to stance.

>>40881993
The pain isnt noticeable if the knee doesnt lock or go below a certain depth with weight on it so I hope it's not very serious ,should I just concentrate on upper body for a while or are there replacementa for squats/dl /rows and other exercises that have me standng with others that don't put any pressure on the knee?

I want to do these exercises.
Can someone help me brake them in to AB or ABC? I can train every other day.

OHP, bench, incline bench, squat, front squat, DL, dips, pull ups, barbell rows, dumbbell rows, barbell curls, hammer curls, forearms, calves and power clean,

lifting for around 3m .
can squat almost 1.5 pl8 but when trying to deadlift 1.25 pl8 i can't get even 5 reps. feels like my back doesn't stand it and wants to "give in", i mean i lose the arc... should i reduce the weight a bit? it may be my core i guess

I'm doing a regular PPL program, it's going great, but I'm just wondering what muscles am I working on my pull days, and what muscles am I working on my push day? Is it arms and shoulders during pull and chest back and triceps during push?

>>40882273
It's not black and white, but you could say it is:

Back --> pull (eg diddlies, pull-ups, rows)
Chest --> push
Quads --> push
Hamstrings --> pull
Biceps --> pull
Triceps --> push
Shoulders --> push (ohp) / pull (facepulls?)

>>40882340
Thanks dad I appreciate it.

Should I join a gym?
I've been doing 70lbs dumbbell presses at home, but i can't go higher than that because i don't have the proper equipment. But my father says you don't need high weights to gain muscle, you just need to do high reps.

>>40882375
No matter how much volume you do at some point 70lbs will be too easy for you. If volume is everything why don't you just do 1000 curls with no dumbbell? desu you probably have outgrown 70s at this point. Yes join gym, get heavier weights.

>>40882375
The dumbbell presses are nice but this anon is right >>40882409 join a gym. Plus, when you get there you can start doing other exercises aswell and get on a program like PPL which are really fun. You'll get to do things like deadlifting, benching, some machines, it's a lot of fun.

>>40878338
Then dont fucking do them what the fuck. You dont need those exercises

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>>40875397
Is there any difference between barbell rows and pendlay rows or are they just two names for the same thing?

I'm sore in my BACK after training dips what the FUCK

>>40879892
>>40879721
please please this

>>40882580
You've got a really weak back
When you lean forward to do dips, what's keeping your body in that leaning angle?

If I can Lat pulldowns 100lbs and weigh 150lbs should I move onto chin ups

>40882254

It's almost certainly your core. I had some similar problems early on where my erector spinae were getting a lot of DOMS from squats and deadlifts. When I was on the eccentric portion of the squat movement, it felt like they were compressing and would be kinda sore after lifting. Focus on keeping your core as tight as you possibly can throughout each rep. With the weights your lifting you shouldn't need to do a reset and your core will catch up and be able to support you more.

>>40882833
Very high teens or low 20s

>>40882848
Really? I'm only 147lb, fuck.

>>40882878
Ouch if you want 10% you are definitely going to be in the 120s

Is there like a rough percentage increase of Creatine vs no Creatine? Been taking it for years but the more I think about it I don't feel like I've made gains faster than anyone else.

>>40879766
That is a lot more than 30-45 minutes. 5x5 squats alone can take up most of that once you hit any substantial weight. Also, if you're under time pressure, you probably don't want to train the same muscle groups with four of your six exercises a day.

You can literally just do SS + 1-2 accessories per workout. If you hurry up, you'll be done in 30-45 mins and you'll have great strength and size progression.

What does 1/2/3/4 look like at 5'7? Would it look like overcompensating?

>>40878985
I was like you about a year ago.

You should cut down to 10-12% bodyfat and then start a slow lean bulk on 100-300 calories. Make sure to get your diet in check during this time, eating whole foods and drinking only water/coffee/shakes. You have a good base to work from. I'd suggest doing SS and not some brosplit. Work out hard and make an effort to hit 1/2/3/4 on your lifts - do this both while cutting and on your eventual slow bulk.

In 8 months you will look like a god. It took me a bit longer but I look joocy as fuck now.

I just started working out, and I'm doing a full body workout.

>Squats
>Calf Raise
>OHP
>Rear Delt Fly
>DeadLift
>Bent over Row
>Shrugs
>Curls
>Hammer Curls
>Bench Press
>Skullcrushers
>Pullovers
Then AM/PM Cardio, most likely just walking.

Anything you would change?

How many times a week would you do this?

I just got laid off so I have a bunch of time and can do it daily.

>>40879479

Those are pretty solid stats for 6 months. I'd continue pushing for 1/2/3/4 before switching since you are almost there already. Ideally you stay on SS until you are stalling and not making progress.

>>40881058
Right now I probably would rather shred for the beach and bulk back up afterwards.

>>40883080
I actually started at 135 lb 8 months ago and have been bulking since. I was total fuckin skelly mode and now I actually have a frame.

I'm honestly about ~13% BF and been working toward 1234. My 1-rep:
>OHP 125
>Bench 195
>Squat 2 pl8
>Dead 2.5 pl8
I'm on my way, I just hate SS and legs

I'm suddenly constipated with no change in diet. More water?

>>40882131
the medical advice from this discussion among Tajik development economists is "see a professional and get an MRI"

>>40883088
Most full body workouts are 3/week, but that workout doesn't look good. Did you put it together yourself? I would find another one

>>40883088
Dips and pull ups

>>40883314
>>40883303

I'm fat as shit and working out from home so dips and pull ups are currently out. I could implement negatives.

>>40883088
>Calf raise
>Shrugs
>Curls
>Curls

>>40883346
>year of our lord 2017
>neglecting legs
>neglecting traps
>neglecting the GUNZ

The last two I woke up my calves have been tight and sore as fuck even though I haven't even been working them out, it feels like the tendons are going to snap if I try to walk, wtf is happening to me?

>>40883415
calf doms.
You're probably cheating your bench.

How much water is enough? At 6' 220lbs 64oz doesn't seem like much.

>>40879721
>>40879892
>>40882625
please please please this

>>40883475
>no height
But no, not healthy. I'm sure you know it's not

Currently on a cut from being a fatass at 245, now I'm 225. I've been on a 2000 calorie diet, but I've been thinking of relaxing it to 2500 to try and get more than 200 grams of protons a day. Question is will it Fuck up my cut? Can I cancel it out by doing extra cardio?

>>40883723
500 cals of cardio is a lot.

You'd be better off just not eating it. You'll crush yourself doing cardio unless you absolutely want to get better at cardio, in which case you'll need the cals.

>>40883723
Why would you need more than 200g of protein a day?
Why would you cancel out eating 500 extra cals by doing cardio?
Do you you know your tdee?
Seems like you lost 20 pounds without knowing a lot to be honest

peahead here

how do i fix

>>40883758
I've just been trying to follow the "1g per pound" rule. My TDEE is 3330

Can you do cardio while doing SS? I'm gonna go to the gym for the first time tonight, and SS was recommended to me. Problem is, I ride my bicycle 4 hours a week (Netherlands, go figure), 80 minutes of which to/from the gym, and go for 5km runs with my bf twice a week. Would SS still get me gainz? I'm a skinny fucker, 70 kgs and 188 cm tall.

TL;DR skinny, 70 kgs 188 cm. Will SS get me gainz if I'm on my bicycle 4 hours and run two 5 km runs a week?

>>40883852
If you eat enough to offset the cardio you'll be fine. The only reason people claim cardio kills gains is because they add cardio without also adding calories and then wonder why they aren't gaining weight without thinking of the extra energy they're expending.

>>40883803
It's 1g per pound of LEAN body mass, if you are a 225 fatass then nowhere near that. You must move a lot if 3330, and if that's the case, 2000 is too low for you, 2500-2800 would be better in that regard.

What would you recommend for a skinny-fat guy who's been lifting for 6 months. Cut or bulk?
I look pretty much the same when I started but I've gained like 10lbs of muscle/fat mixture. I don't feel that comfortable about my current bf%, but I don't want to lose gains.

>>40883881
>I don't feel that comfortable about my current bf%
Sounds like you answered your own question, cut

>>40883874
>1g per pound of LEAN body mass
I'm not that guy but boy, did I fuck up...

>>40883874
Shieet, thanks for the quick rundown. My job is pretty physical so basically I'm on my feet for 8 hours a day.

>>40883899
A better rule of thumb is .8g per lb if you don't know your lbm.

>>40883899
I feel like that guy that did only GOMAD and nothing else, I know it's not the same but I feel like him lol

>>40882131
>should I just concentrate on upper body for a while
Sure.

>>40882131
>are there replacementa for squats/dl
No. The "replacements" available, such as leg extensions, all put even more stress the knees, as they're all open chain type (done with the feet "freed", ie not on grond).

> rows
Chin-ups and DB rows (Kroc rows) are good replacements.

Again, you should not be doing squats or dl without consulting a doctor/physical therapist before hand, bc bow-leggedness will impair your form and likely over stress the knees, without proper conditioning. There's a risk on rupturing the anterior cruciate ligament and/or debilitating the meniscus, and both conditions are a pain in the ass for therapy/recovery.

t. med fag

>>40883917
Well that's a lot less chicken I have to eat now, thank god.

Could i hear other experiences on weight plateaus?

my weight has been rock solidly stuck in 85 kg for the last week.

How much should i wait without weigth loss till i decide to make calorie deficit higher?

Currently on an EC stack. Taking 25/200 twice a day. I don't feel any stim effects at all, and maybe a little more focused than usual for the first hour after taking E. What gives? Before the stack, i only drank 2-3 cups of coffee a day (i cut it out now), and i've always been a little susceptible to stims (synedrex was intense) but it seems no longer

>>40884050
Best way to break a plateau is to loosen up and eat at or above maintanence for a short period of time.

Then you can come back, do the math again on your calorie intact and start again.

>>40884078
what is the science behind that?

if my weight loss stalled does it mean im in starvation mode?

>>40876516
Noob Dom's, happened to me when I started a few months back ull make it

>>40884050
You need more voluuuuuuuuuuuuuuuume

Add 2 derivatives of your compound lifts for the day to the end of the workout, this is where machines become a big help

>>40884050
I would ignore >>40884078 completely
A one week no change is nothing to worry about. You should be tracking every week, take a moving average over the month and see where you are, and make minor adjustments as needed.

>>40884128
so if i stay at the same weight say, during a month, then i can start worrying, right?

>>40884078
This t b h. Eat more and you lift more.

>>40884133
Still nothing to worry about, but yes that would indicate that something needs to change. And it really shouldn't happen if you are taking averages throughout the weight loss and adjusting for any change in TDEE.
People run in to problems when going from extreme fatass to normal size, if they don't adjust caloric intake for change in TDEE. If you are just going from just normal fat to normal, your TDEE shouldn't change drastically enough to stop losing weight, it would only slow the weight loss over time.

>>40877172
>>40881615
Pls pls respond.

Back day
should I do pullups before I do bent over rows or should I be doing rows first?

>>40883871
Thanks, anon.

is butt wink bad?

I dont know if I should be bulking or cutting? lately I just eat however I feel like and training but it makes me feel like I don't have a goal.

>>40875397
How low should my OHP come down. Im currently bring it down to my collarbone then back to fully extended arms above my head. But I notice a lot of other people at the gym stop near the face. They also press more than me. Is that just equivalent to half squatting? Or is it the actual form?

>>40884182
>pdate] [Auto] 83
>>40884128
>>40884121
thank you my senpaitachi altough i think this last one replied to wrong post

is having abs really that good? please people with abs share your experience? what kind of extra attention you get from girls?

Tuck elbows in during bench press? Have I been doing it wrong for a whole year?

>>40875397

If i get enough protein via shakes, is there any negative effect towards my gains if i dont eat meat?

>>40884523
powergut 4 life

>>40879721
If you eat the same as you lose weight eventually you'll lose enough weight for you reduced diet to just be maintainence if that helps

Stopped putting salt on my chicken breast and my face has gotten that wraith look with bones and shit
is salt important for me?

>>40875397
I have a slight headache guys and I'm supposed to go to the gym today?
I didn't get good rest either. Go tomorrow or fight through?

One month into SS
OHP: 65
Bench: 110
Squat: 170
Diddlydoo: 185

I also do accessory chinups/dips, sit ups and hyperextensions.

My upper body is looking pretty nice in the mirror, are those stats decent for 1 month of training?

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>>40875397
The girl with the glasses can get it in the asses.

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Can someone give me an idiot guide to ohp? I do babyweight for four months now watching diferent videos that explain form and still have problems.

How do I tell a girl at my gym her hip thrusting form is bad and she's going to hurt her lower back? I haven't spoken to her and I don't think I've ever seen her so much as look at me.

>>40878985
wtf happened to your chest, what are those? get them removed fuck.

Added Bulgarian split squats to my life to grow my first ever ass. I'm going to do high volume every second day for a while to blast through those noob gains, but when should I slow it down and decrease the volume? How will I know when it's time?

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Has anyone had external tibial torsion surgery correction?

How many grams of protein from protein shakes do you typically consume in a day?

>>40885859
Usually 100 to 120

On rowing machine do you breathe in while pulling and out when going back or vice versa?

>>40884058
I feel nothing either, I just basically have a bit higher body temp but that's it

>>40884215
doesn't matter

>>40884222
yeah

>>40884230
depends on how fat you are and what your goals are

>>40884523
it's important for girls

>>40884724
not really tucking, but they shouldn't be in line with your shoulders that's for sure

>>40885232
less water weight probably because of less sodium in your system

>>40885391
one month, who cares? everyone progresses differently can't possibly gauge if its good progress or not

>>40885467
Justin and Ogus have helped my OHP a lot

>>40885495
you don't, she probably doesn't use enough weight for it to be dangerous

>>40885600
when you no longer progress every workout but more every week-2 weeks

>>40885859
0 because shakes are a meme, I only drink a shake if I don't have enough time to actually cook

>>40885926
vice versa, you breathe out in the concentric portion

>>40883899
Same, this makes things a bit more lax

>>40885910
Thanks. I was worried about overdoing it on shakes compared to regular protein from food, but it looks like most bodybuilders are consuming like 2-4 shakes a day and over 100 g of protein in them.

I am a vegan so it's a little harder to get protein while on a caloric restriction for weight loss. I average about 60g of protein a day from food and will be taking about 70g of protein from shakes on top of that.

>>40885965
>it's important for girls
but like how important? can it make up for personality flaws?

could you say that it is as important for girls as it is for guys for a girl to have big tits?

>>40886119
compared to personality/other things
body is easily the least important

>>40886119
>can it make up for personality flaws?
No, except for girls with equivalent personality flaws ie sluts...

>could you say that it is as important for girls as it is for guys for a girl to have big tits?
Kind of, if you consider big tits not to be worthy on fat girls, as you will not be considered fit/jacked/etc without abs.

>>40886139
are you sure?

i would totally put up with a lot of shit to just fuck a big titted girl.

Women work differently, right?

>>40886178
>except for girls with equivalent personality flaws ie sluts...
i dont mind i just want to fuck some sluts, ill use a condom, live life then settle with a cutie.
not a bad plan, huh?

>>40886178
not speaking for every girl, but most will still consider you fit without abs if you're big enough

>>40886183
>>40886220
I guess abs would work a bit but you sound very young and like you have no experience with girls at all

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First day ever doing SS.
Am I going to make it brahs?

>>40886183
>i would totally put up with a lot of shit to just fuck a big titted girl.
You're still young.

I would not put up with any amount of shit to fuck a woman whose personality I don't like but happens to have large tits. I'd feel disgusted with myself afterward.

>>40886335
>I would not put up with any amount of shit to fuck a woman whose personality I don't like but happens to have large tits. I'd feel disgusted with myself afterward.


do old people stop liking fucking?

i mean what's the big deal, its a girl to fuck not to marry

do you marry all the girls you fuck?

The way im living now is trying to fuck as many girls as possible.

with condoms of corrsss no aids or trick babys over here please

then once i have experienced all the sexual pleasure of fucking i want ill just move on to an educated girl.

what is bad about this?

My shoulders are making zero progress. Rest of the body is doing great. wat do?

>>40886327
mirin jaw

>>40886327
too many jews, keep gassing

>>40886546
up the frequency/volume

What would a HIIT workout look like if you were to replace a 30-40 min jog at around 6min/km with it in terms of calories burned

>>40886786
i guess it would look a lot like us googling it for you

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>>40886615
Will do my man.
>>40886551
That's not me in the picture.

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Noob question, but after my last workout my arms are so sore that I can't even stretch them.

Does that mean I should skip workouts today, because of low mobility?

>>40886937
Maybe do a stretch day?
Like stretch 4-5 today.
And do light workout.

how much time do yall spend in a gym per day?

>>40887097
1 and a half hours 4 times a week

>>40875636
3 years I would say. Maybe a tad longer.

Last I saw his squat is only a bit more lmao2pl8 but his bench is pretty impressive.

I think he's like 170-80 but did 2.5 pl8 incline for reps. So that's a hard line to get.

But past that there's not many strength goals to get. His dead lift is average, etc.

If you were diligent and used a specific routine it's not too long.

>1000-1500 calorie deficit a day
>cardio 4-5 days a week, lifting twice for maintenance
>eating clean, watching calories
>bulked up in the past so i have some muscle underneath
>6'4, 235 looking to get to 200ish

Is this healthy or too much of a cut?

>>40887507
put pics and lifting stats, your own delutional self perception of having "some muscles" probably means youre close to untrained

>>40887097
home gym. 1.5 hrs 3x per week + 1 hr cardio 2x

>>40887097
i cycle to my uni back and forth 4 times per week, plus three 1&1/2 hour gym sessions

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>>40887516
Where i was at about 2 weeks ago.
Havent really been pushing weight but have been starting light and gradually adding till failure.

Got some chunk no doubt, but im working on it

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Guys, what should I do?

4 months have passed and I bulked too much, my lifts improved only a bit. Should I continue eating at a surplus, although i already look fat or start cutting and this time do this correctly?
I'm pretty mad at myself right now.

Are there any good calisthenics workout routines? I'm thinking on doing the one on /r/bodyweightfitness but I want to know if there is a better one. I'm a skinnyfag btw.

>>40887632
thats like 30% body fat, easy.

if you ever want to look good, you have to get to the idea that your lifestyle is now cutting.

youll have to cut for like a year straight to get that to normal levels.

dont try to rush it
dont try any snowflake diet

change your lifestyle and stick to it

500 cals deficit, for a year should make the trick.

have to pay the price for your sins

Skinnyfat at 174 lbs, 6' 1". Not a fan of my belly fat, but it isn't going anywhere. This is what I do.

I lift 2 days, swim 2 days, and rock climb on one day of the week.

I'm cutting at least 600 cal deficit strictly.

I want core definition like ottermode, it just feels like im not progressing, advice?

is it unrealistic to go from normalfag at 27yo to ripped at 29?

is that an unrealistic goal?

i dont want to finish my youth before i experience what is like to be super hot

>>40887507
>>40887632
Keep it 500-1000 cal deficit; I think that 1500cal deficit is a stretch. Do push-ups, pull-ups and such on rest days; some lifting, like U/L routine, and then 30-60min cardio afterwards.

Don't know about >>40887798; but being 6'5 myself I know I can lose up to 10-20 pounds a month without starving...

>>40887986
>I want core definition like ottermode, it just feels like im not progressing, advice?

yes, forget about what you "feel" your "feelings" put you in this shitty body of yours in the first place, your natural instinct is flawed and you need to distrust it.

Take measures and weight yourself

that is objective and undeniable.

also, youre 99% surely underestimating your calories eaten and overestimating your calories spent.

double check the servings of your food, the intensity and duration of your workouts.

If you do things right you cant fail

if youre failing youre not putting enough effort

do not look for le ebin snowflake excuses

>>40887990
>is it unrealistic to go from normalfag at 27yo to ripped at 29?
Depends on your heigh + genetics. You sure can get to look hot under 2y even at 6'5, but being /fit/ ripped is difficult.

>>40887990
2 years, yea, you can get ripped.

Set exercise and diet routines, then stick to them.

Check in/Adjust your habits accordingly every 6 months.

Were you looking for specific advice?

>>40888029
>I can lose up to 10-20 pounds a month without starving...
objectively confirmed to be false information

doesnt matter what you say, youre wrong you lose i win

the maximum amount of healthy lost body fat per week is 1kg or 2lbs

one month has 4 weeks

therefore: maximum amount of fat loss per month is 4kg

you have just been educated. please dont spew your bullshit again like that, you wont fool any of the superiors (like me, hey nice to meet you little boy) but the inferior can get tainted, i dont give a shit so much, im on my mountain of superiorness enjoying my superiority, but if you have any aomunt of morals lefty you shouldnt spew objectively false information

>>40888030
I said at least because I just checked calorie counts, and triples what I figured I eat in snacks daily.

>>40888045
no, the sticky is clear.

1)pick a proven routine
2)eat 500 cals over my tdee until im at 20%bf while lifting as heavy as possible
3)eat at 500 cals deficit until im at 10%bf while mantaining the lifts
4)if im not ripped by then just keep going back and forth between 10 and 15.


sounds right?

>>40888030
When I say "it feels" like im not progressing, I take chest/arm/thigh measurements monthly, and I haven't lost weight since my last check in.

What I want to know is, if what I'm doing isn't working, should I consider eating even less?

>>40888096
Yea, that's all you need to know.

>>40875718
you can wear what you like, just don't pick your skin in front of other people. Actually, picking your skin at all will make it look more gross for longer.

>>40888122
>What I want to know is, if what I'm doing isn't working, should I consider eating even less?


listen, if youre eating less than youre consuming then you ahve to lose weight

there is no combination of genetics lies, or muh white feminism priviledge healthism that can make the previous sentence not true

do you know your physics? it is a matter of simple physics

energy has to come from somewhere, either muscle or fat

but if youre burning more than youre ingesting then you HAVE to lose some mass. its obligatory, you would be deying the VERY VERY VERY KNOWN TO BE OBJECTIVELY TRUTH FOR ALL laws of physics


so again, you're either eating more than you think or excersising less

>>40888056
>you have just been educated. please dont spew your bullshit again like that, you wont fool any of the superiors (like me, hey nice to meet you little boy) but the inferior can get tainted, i dont give a shit so much, im on my mountain of superiorness enjoying my superiority, but if you have any aomunt of morals lefty you shouldnt spew objectively false information
Rofl

>the maximum amount of healthy lost body fat per week is 1kg or 2lbs
>one month has 4 weeks
>therefore: maximum amount of fat loss per month is 4kg
Yeah, there's no variation as such on individual, and a girl at 5'5 will be able to lose as many kg of fat per week as a man at 6'5. Fucking fit. You're talking like it's alright to lose 1kg per week, but 1.2kg would be outrageous and unreal. My fucking sides...

Just common sense would be enough to perceive that's not simply not how things work in reality. But if you want to study the subject in order to actually school someone on the matter, go read Guyton's topics on sports and endocrine system physiology; and you'll learn that there's HUGE variation in metabolism from person to person, even tho BMR is usually more "linear".

As I said, at 6'5, I can lose >10 pounds a month without starving myself, but YMMV.

>>40888056
I think the keyword there is healthy. You can lose more

>>40888190
>. But if you want to study the subject in order to actually school someone on the matter
big talk for a fatty who cant even lay down the sweets.

what i said is objective truth, dont make shit up

lose some weights then you can have an opinion about it.

seriously, you want to be "right" and youll end up fucking up your body just because youre ignorant.

but go ahead, see if i care.

good luck getting girls while being not only a disgusting fatso but also a really stupid person

>>40888190
>common sense
le ebin i know more than scientists

never fails to make me kek

Should you lift after giving blood or just take a rest day? had a physical earlier and they took some blood. not sure how much they took but I wasn't really lightheaded after. I masturbated after and everything seemed normal except I took a 3 hour nap after. Should I take the rest of the day off? If I work out I feel like I wont be as intense and won't get a pump. What do?

>>40888233
>what i said is objective truth, dont make shit up
Making shit up... it's on Guyton...
>lose some weights then you can have an opinion about it.
>seriously, you want to be "right" and youll end up fucking up your body just because youre ignorant.

>implying

gr8 b8/10
Made me reply.

t. med fag

>>40888267
the amount of blood they take for a sample is negligible. just wait a bit for the wound to heal up and youre good to go. worst thing that can happen to you is that you bleed a little from the injury, but your body wont miss the amount taken for an hiv test which you surely asked for you passive gayman

>>40888276
>t. med fag
i have a feeling youre not from harvard

>>40888096
dont forget to keep high protein in your diet at all times.

just add that and i think you just made a perfect mini-sticky that should be stappled to the forehead of most people who ask silly shit here

Are there any "community approved" novice programs that won't have me doing squats and deadlifts on the same day? I've been doing Stronglifts for about 4 months and recently I've noticed that I can't deadlift as much weight after squatting and vice versa. I'd like to stick to something similar since I haven't quite achieved 1/2/3/4 yet

>>40889097
I can powerwalk 1.5 in 18-20 minutes
How many days/weeks of running practice will it take to get to 15 minutes ?

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>>40888871
greyskull LP, feel free to add some accessories if you have time

How long did it took for you guys to see noticiable progress in your arms?
I started lifting a month ago, been doing SS and i added curls as acessories. I feel my arms are slightly bigger, but i1m not sure if i'm deluding myself.

So I'm 180 and 5'5"

I'm currently cutting to not be an overweight fuck and to finally get fit.

I'm using MFP to count calories, and eating high protein low carb shit and using the starting strength routine and doing cardio on the rest days.

So my plan is to work at it and work at it and keep cutting until I'm at around 6% body fat then start bulking.

That's how I should do it right, cut down to a low body fat % then bulk up?

Then when I start to bulk, how should I go about that without just getting fat, like obviously don't eat shit food I get that, but what just eat steak and red meats and potatoes up to a certain calorie and protein count?

Should I do GOMAD at that point, or is that just a meme?

>>40889371
You're not going to reach 6%, pick a more realistic target.

>>40889456
Why am I not gonna reach 6%?

>>40889371
5/10

almost got me

>>40888056
Holy shit balls someone screenshot this guy

>>40889476
holy fuck you fat newfag do you even know what 6% is? fuck off you will never make it LOL

>>40889500
>>40889456
Sorry I was an idiot, I should've said 12%

>>40889500
Thanks for the motivation brah.

File: wammu.png (1MB, 1283x643px) Image search: [Google]

1MB, 1283x643px

I am insecure about my body. When do you guys get over it?

>>40889498
Haha he thinks he's wrong, someone screenshot this loser ploxy plox right meow!!

This may be a dumb question, but is it ok to do dead lifts and squats every workout? My current workout program is for 3 days a week and I am comfortable doing these two lifts the most. Usually I'll add Bench or overhead press. It's just a bitch because I have to look at form by myself and those are the only lifts someone taught me how to do.

>>40889734
Nigga you said the most cringe worthy shit I have seen on chan. I would delete if I where you

>>40889976
So you do ss

how many calories does your average lifting session burn? I'm talking ~60-70mins, working up a decent sweat, but not totally dripping sweat.

finishing up my first cycle of madcow, didn't quite make the gains outlined in the spreadsheet, fell about 5-15 lbs behind projected on all lifts

Should I reset the program and go another 12 weeks? Move onto something else? Does it really matter?

>>40890105

Im sorry idiot, but you have stumbled into a fighter of the mind, and no matter how much you insist on being a violence builly, i have read books all my life so i have an armor against idiots. Youre inferior non knowledge powers do nothign to me, so prepare to fight with thoughts or be declared inferiors to me dear sir.

being more tan makes your definition more visible and thus your general physique much more aesthetic

but getting a tan = damaging your skin and speeding up the aging process

any way to get around this?

>>40890306
Now your just trolling. I almost took the b8 m8

>>40890328

fake tan

otherwise no, there is no UV radiation lite edition.

>>40890328
Fuck old you be sexy tan now

>>40890407
another mind victory won over the non knowers of books

File: bobby.jpg (10KB, 480x485px) Image search: [Google]

10KB, 480x485px

Could somebody give me some feedback on my routine?

Monday: Chest
>4x10 cable flies
>4x10 chest press (10 normal width pushups between sets)
>3x10 incline bench press
>3x10 upward cable flies
>Abs

Tuesday: back and bis
>3x10 pullups
>2x10 chin ups
>3x10 wide grip pulldown
>3x10 close grip pulldown
>4x10 corner rows
>3x10 seated cable rows
>3x10 bicep curls (each arm)
>3x10 hammer curls (each arm)
>Abs

Thursday: shoulders and Tris
>4x10 dumbbell ohp
>3x10 lateral raises
>3x10 upright barbell row
>3x10 shrugs
>3x10 dips
>3x10 tricep pulldowns
>3x10 overhead tricep cable pulls
>Abs

Friday: legs
>4x10 squats
>3x10 hamstring curls
>3x10 weighted lunges
>3x10 weighted calf raises (each leg)
>Abs

>>40890122
I guess so. I'll keep doing that then hopefully I look better

I haven't hit my calorie goal for today and it's now 11pm. I'll be up for a few more hours studying but I doubt I'll be very active as it's crunch time.

Should I eat something light so I don't lose gains? I'm not hungry at all. Should I just wait until tomorrow?

>>40890699
pls respond senpai

>>40890699
If you worked out today, eat. If not, you'll be alright

>>40889639
When you die. Or when you get professional help for your body dysmorphia.