QTDDTOT

are you supposed to gain some fat after starting to work out, i can see the muscle gains in the legs, but I've also noticed gains in the abdomen and no weight loss in the face, do i need to reduce calories? Im eating about 1800-2200 a day, no cheat days

>>40916933
Absolutely. If you eat a surplus of calories, which you need to gain strength, you will also gain fat. Nothing wrong with it as long as you do 20-30 mins of cardio 1-2 times a week.

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Ever since I hurt my back I've become bored of my life. My disc is Bulged I've been in and out of physical therapy. I am not able to carry groceries without pain the next day. My mother has to help me out with the groceries. I feel like my life is over. I've been contemplating suicide. I feel useless I want go write this to see if anyone on this website understands how I'm feeling. It's a long shot but I was so happy working with out and getting fit. I can't even get erections anymore or feel any joy. I dony know what to do.

>>40917037
I just want to be able to walk without pain anymore. I miss being happy if feels foreign. Please I'm begging anyone for advice. I don't expect much more than haha snap city posting anyway but I've tried everything...... I'm so desperate

When I do planks I feel it way more in my shoulders than my core why is this? It doesnt matter how I position my arms I always feel it more in my shoulders

>>40917037
you can finally live the dream of watching anime all day brother, and I'll watch it with you... n-no homo...

>>40917106
Oh it's all I do to escape the pain... It's the only thing that makes me feel something when I'm not laying in pain or getting yelled at for not sucking it up from my mother... I wish I could enjoy it more bro. No homoe

>>40917106
I don't want anyone else to suffer like I am. I wish someone would just get it over with and kill me.

I've heard that it is possible to lose weight and gain straight if your still new (used to lift years ago but stopped due to going overseas for school, started lifting again for about 2 months).

Was about 178 a month and a half ago, currently at 169 (shoes on)

Almost at 1,5bench /2 squat/ 2.75 dead and still gaining strength

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>>40917061

You might not be holding your torso flat enough, making your body kind of an arch or dip supported by your arms and feet rather than a plank supported by your core.

Pic related might help you get a feel for really engaging your core muscles, starting from a hands-and-knees position, and pushing away from the ground with the tops of your feet to come into a hovering position. Rather than supporting your body as if it's a heavy thing pushing down on your limbs, focus instead on pushing the floor away from you to engage your muscles.

https://www.youtube.com/watch?v=6qg3r4zZE_k

https://www.youtube.com/watch?v=PGAntbDQ6Xg

>>40917150
opiates, you actually need them, fuck it if you get addicted, youll probalby need them forever and ur experience the worst of it

>>40917037
go to a chiropractor

>>40917312
Idk bro I don't want to be some junkie Ie legit blow my brains out of my head before I become an addict.

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All I have is a barbell and an ez bar. Anything I can replace all this dumbbell stuff with?

>>40917356
now this might seem to be a real brain buster.
But maybe you could do BB or EZ bar curls?

>>40918232
Was referring more to the lateral raises

I went on a keto diet for about 2 months about half a year ago, if I went back on it now will it take me less time to get into ketosis?

>>40916922
Guys I went to the gym after a month. Did back/bicep. Now my lower bicep and the upper forearm are so fucking stiff i can't even extend my arm competely. What to do?

>>40918337
do one side at a time with ez bar or tie a strap around two plates and grab the strap.

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>>40916922
Don't neglect your cholesterol intake

>>40917356
I've been on SS for 3 months and still progressing little by little.
I'm a bit scared because of all the memeing about it though, should I change to something like this or continue SS until I stall?

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>>40917037
Anon. You sound like you are at the end of your rope. Yes? If so, keep that in mind as I suggest what I believe, from anecdotal, scientific, and person experience may help you. Earthing.

Here's a documentary on is set in small-town alaska (working class people, not hippy-dippy upper middle class people): https://www.youtube.com/watch?v=b8b_lg2z8Nc

Here's a collection of studies on the topic the result of which show real promise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

And here's the DiY vid I used to make my own mat because I didn't have 120 dollars lying around: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

I've been earthing on my mat for 6 day and its increased my muscle recovery time, temperature control (I can take cold shower and go outside in this north carolina heat now). I didn't have a bulged disc but in the documentary there i a guy, working class down-to-earth, who had a military injury for like 20 years and after earthing for a time (it's unclear how long, less than 90 days, he had full mobility of his arm again that he would previously struggle to life above the top of his head. Please, for your sake, keep an open mind, take in the testimonials, anecdote, and studies and give it a try. I was able to make two mats (one for me and my mother) for about $35 using the DiY video. very easy. Only tools I needed were a box razor to splite and desheath the speaker wire and some scissors to cut the aluminum screen to length.

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>>40918490
Anotha one. This is all anecdotal but I'm don't believe anecdotal should be code for worthless. Maybe something in here will inspire you to give this a try. Maybe someone's words will echo your own experience. In that hope, i link this page of testimonials from people who specifically experience pain (back, neck, spinal, bursitis, knee, joint etc.) and have experience relief from Earthing. http://www.earthinginstitute.net/pain/

>>40918490
>>40918596
you didn't link the diy vid, can you link it please anon this looks promising

>>40918490
>>40918616
Oops, yeah. Here's the DiY video: https://www.youtube.com/watch?v=GFH3dXANut4

>>40918621
how long should you lie on the mat for & how many times a day?

Been going to the gym for about a month now. Really enjoying it. When ever I do squats, my left arm goes numb. I have a gym bro that is always there that has been going for years and he says my form is ok. What am I doing wrong

>>40918627
As much as possible, be in contact with it. Definitely while sleeping. I'm a NEET atm (mental/sleep issues I'm in the process of correcting) so I'm able to spend all day on it, except when exercising or when I'm outside, because I sleep and do all my indoor activites on the floor.

If you've got the money on top of the ~$35 for the two mats worth of material, I would buy something like one of those earthing arm/body bands which are $40 on amazon (link: https://www.amazon.com/Earthing-Body-Band-Kit/dp/B06X9F98BT/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1491042823&sr=1-3&keywords=earthing) so you can continue to earth on the computer or while making food or whatever activities you.

If I spent any time at all off the mat on a regular basis, I would definitely buy the linked item because its a great cost/value ratio. An armband, bodyband, 2 connectors, and an outlet tester.

One more thing. I read a testimonial by a guy who had joint pain all through his body and he bought those little pads you can stick to your feet and he got relief but only up his legs up to his hips, and not his upper body. I'm not sure if that same limitation due to contact applies to things like mats but just to be sure I make sure to get contact on my lower body (calves) and upper boy (arms and torso).

>>40917037
>>40918616
>>40918627
If you go with the aluminum screen like I did, some initial maintenance is needed. Like mentioned in the video, the edges can be grabby because of excess tips of aluminum.

Have you ever bent a paper clip back and forth until I snapped? Well that's what i had to do up and down the sides of the sheet so it would stop poking me, even sometimes through the tape. I've been completely satisfied ever since doing that.

Also get strong duct tape. I got 3/5 strength grade duct tape and had to keep reapplying it until I decided to iron it a little hoping it would melt a bit, solidify and create a stronger bond. That worked but seeing as you haven't bought your supplies yet, just get max strength duct tape.

Are OHP, Close-grip bench, squats, deadlifts, pull-ups, rows, curls, skullcrushers, dumbbell bench and hyper extensions the only exercises i need?

I can't do a full ROM pullup properly, but my gym has one of those assisted pullup/dip stations. Should i use that and gradually try and use less and less assistance weight until i can?

>>40919030
That's what i do plus dips, minus hyper's.

>>40919045
Watch it:
https://www.youtube.com/watch?v=mRznU6pzez0

>>40918651
Is your wrist neutral when you grip the bar?

my back and shoulder have grown but I have wide hips, yes there is some fat over them but still. I look like a fucking fish bit the middle part between the hips and the last? like an X. how do I fix this

Ok, I'm so I'm a chubby/fat grill (140lb at 5'4")
I'm losing weight but at an excruciatingly slow pace cause otherwise I end up wanting to eat everything because I have no self control
I have basically no lifting experience, fuck all muscle mass

All that considered, can I gain strength/muscle mass whilst cutting very very slowly? Noobgains etc? Trying to decide what my goals should be but I have no fucking clue

I need a critique for my work out plan

MON
benchpress
+any chest exercise
squat
+any leg exercise
chinups
+any back exercise

TUE
military press
+any shoulder exercise
dips
+any arm exercise
plank
+any ab exercise

WED
rest

THU
Dumbell Pres
+any chest exercise
Squats
+any leg exercise
Deadlifts
+any back exercise

FRI
Military press
+any shoulder exercise
Dips
+any arm exercise
Planks
+any ab exercise

SAT
rest/cardio
SUN
rest

all exercises 3 sets 6-8 reps. I keep the core exercises consistent and then alternate between the variable exercises to keep the body guessing.

inb4 bentover rows, I have a shitty back.

is stronglifts a good routine for a beginner or should i stick to a ppl routine that i made ?

So I've been lifting 6 months, didn't take care too much about protein intake until I read the sticky.

Right now I'm cutting, 175 cm for 74kg.

My diet consist of :

Breakfast
-one glass of orange juice
-one bowl of cereals and milk

Lunch
-sandwich with one slice of ham, salad, three slice of tomato
-100g greek yogurt

Dinner
-300g rice
-salad
-200g chiken breast
-100g greek yogurt
-one orange.

I feel like i'm not eating right.
How can I improve my diet? Due to work I can't afford to prepare whole meal for breakfast and lunch.

>>40919550
id add more eggs, nuts, avocado, broccoli, salmon etc

cereal for breakfast is a shitty option

>>40919550
i prefer to reduce carbs and increase protein when im cutting. just heaps of eggs and lean meat, protein keeps you satiated for a long time and just stack a ton of veggies on the side to help keep you full (fibre) + nutrients

>>40919383
>otherwise I end up wanting to eat everything because I have no self control
Keto would solve that and speed up your weight loss and muscle gain because you would readily use your body fat for fuel.

>>40919550
>>40919626
Yes. Eggs. See >>40918428

>>40919496
>variable exercises to keep the body guessing
That is nonsense.

But if it makes you happy, go for it. Your routine should still work since you're doing your core exercises.

>>40919099
Fat storage and bone structure are genetic unfortunately. Best you can do is try to cut fat, maybe add more back and shoulder muscle to balance it out.

>>40919541
>stronglifts a good routine
Some pitfalls but generally a good routine for absolute beginners.
>a ppl routine that i made
Most probably not as good.

You can still do a PPL if you want to, perhaps a well established one and not one you've made up. Though I still recommend running SL/SS/Reg Park's for 2-3 months as a beginner.

>>40916922
cartons of egg whites

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What program should I follow after constant stalling with SS?

>tfw homegym
Available equipment:
>Adjustable bench + halfrack
>EZ bar & very light DB's
>dip and pullup bars

>>40920963
Thought about doing sheiko and throwing out the exercises which require unavailable equipment, but that wouldnt be sheiko anymore...

>>40920963
if you liked SS then TM is a natural continuation. it's hard as balls, but it gives good, consistent results for several months

Is it easier to become a big guy if you're already overweight than to become a small guy?

is a heavy bag workout worth it on off days? If so, can anyone recommend a good routine for a beginner?

>>40921079
>off day
>workout
Pick one. An off day is when you don't do shit but recover. If that isn't what your off days are then imo your workout days are not where they should be unless you're happy with your body already and are just maintaining.

>>40920976
TM? What does that stand for?

today during my OHP I felt a sharp, stinging pain on the top/front of my right shoulder. now it hurts to try to lift my arm up, even without weights in it, but it's okay when I keep it down or dont move it. will resting it be enough or should I go see a doctor?

>>40921098
Texas Method

What are some good exercises for middle Delta?

>>40921177
Probably pulled a tendon. Take a break/deload that muscle group.

Since it happened today- if there is inflammation/swelling you can use a cold pack.

Long term, you can apply heat+massage to improve recovery. Might take a while to heal properly.

You should go to the doctor if you are in a lot of pain or think it's serious. But know that a general practitioner will probably just give you some painkillers and tell you to take a break.

>>40921382
will do, thanks m8.

How long after I work out am I still growing muscle? Does eating at a surplus only help for a certain amount of time after your last workout?

>>40921440
broscience says two days but I've seen some anon post about how anabolism may go on after that

When I do lat pull,
My arms and shoulders get fatigued,
But not so much my lats

Also, I have trouble keeping them strict ar higher weight.

Am I doing it wrong? Or is it possible my shoulders and arms are weak relative to my lats?

>upgrading to pull up asap

>>40921205
Press with the correct grip

>>40921485
Bring your shoulders in together beforehand.

>>40921062
losing fat is very easy (ask /fat/), building muscle is hard

>>40921498
Do you mean down, like retracting you scapulae?
Or back, as in pushing your chest out

>>40921545
I guess down.

>>40921440
If you are trying to gain weight/muscle, keep eating at a surplus.

I don't know what the cut off for muscle growth after exercising is, practically it shouldn't matter much. What >>40921474 is referring to I think is the fact that recovery only takes as much as 48 hours, which comes from an actual study- though I don't know the quality of it.

>>40916922
I eat my recommended calorie intake of 3500-4000 6/7 days if the week. The 7th day is an off day and my cheat day where I eat whatever I want. Usually it's something like eggs, ham, sandwiches, and maybe the occasional pizza or fast food place. Am I ruining gains by doing this? Do I need to be taking in the set amount all day, every day, or is it OK if I'm 500-1000 short?

>>40921721
3500-4000 is a bit on the high side. You'd have to be quite tall or quite big already to be needing this much. Did you calculate it right? Just making sure.

About the cheat day, yes it should be fine. You're body wont immediately turn into maximum muscle atrophy mode after a few hours of starvation/less food.

>>40920976
TM a shit for upper body gains :c

>>40921772
6'2". 180lbs. 22yo. Based on what I have calculated on CalorieCalculator.net, to gain 1-2lbs I should be at 3500-4000 cal. Though if I completely misunderstood then I can admit that and change

is it possible to go to snap city when OHP-ing? i thought it was a fool-proof exercise, but my neck hurts after trying a new PR

>>40921800
http://www.sailrabbit.com/bmr/ is by far the best online calculator since it includes several different algorithms and has gain/loss calculation as well, and other stuff.

By the way I am not quite getting your numbers plugging in your values (unless you are VERY active)- this should be somewhat consistent on any TDEE calculator.

>>40921912
Very possible with excessive lean back or by tilting/twisting your spine. Tighten your core, keep your back straight, look straight and so on.

>>40922009
Was your post meant for >>40921895?

HOW THE FUCK do I get any better at the overhead press?

What would someone that only trains legs look like?

>>40922061
Ye

>>40922252
Kkty, bud

>>40922088
I gave up on increase weight and instead either a)increase reps, b) do reps extremely slowly or c)do drop sets.

>>40916922
So I'm going through Canditos 6 week intermediate program and heading into my last week/max week

Couple of questions, what days should I max what lifts, and how many times can I repeat the program, feeding my 6 week maxes back into the spreadsheet?

I just started SS, but my gym doesn't have 2.5lb plates, and they don't allow you to bring in your own. Should I just change the odd weighted sets to 2x2@ -5lb + 2x2 +5lb?

Or should I just do extra sets at -5 on the odd weight sets?

Gym has been closed for 1 month and I've been training at home doing a really high volume workout routine with small dumbbells. The thing is that I've gotten better gains and I am actually starting to look really nicer now. I've been eating the same calories but somehow got better gains training at home? it makes me want to continue training at home but my flat smells like shit because of my sweat

>>40918381
wait for the DOMS to subside. i suggest drink lots of water and swim freestyle casually.

DOMS this bad can last a week

>>40922459
Do what works

>>40922571
what if I can adapt what I do at home to the gym, which by what /fit/ says should've left me dead by overtraining now. My back "routine" for example is 15 sets of 12 reps for rows/deadlifts/reverse back flyes but my back grew a lot. Is volume really the answer to everything ?

Do I have to cut after I finish bulking out of skellymode? I'm almost at my goal of 180 after being skinny my whole life and I'm afraid I'll fuck up if I eat at a deficit again. Once I'm there, can I eat at maintenance with lots of protein, added cardio and more lifts to still get shredded? Even if it's a little slower I doubt I'll mind. I just don't want to lose my strength bros

>>40917037
>>40917057
Man, I am so sorry. I don`t have an advice to offer you, but still there`s other stuff you can try doing and be good at. The world does not revolve around fitness. It`s just a hobby.

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I need a swimming routine lads. Something simple.

Goals:
Weight loss atm.
Want tons of stamina.

Should i just add a lap each session?

>>40919752
not her, but
....can i get good gains on a keto diet ?!? w-what?

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probably already been answered a thousand times, but why are they called EZ bars in america? in my country we call the SZ, which makes a lot more sense imo

>>40922459
You're probably just losing weight and looking a bit more cut and getting a better pump from the high rep range.

I thought about joining a weight lifting club to learn the olympic lifting disciplines. How good are they as a workout? What do you think how long will it take to become proficient enough to lift on your own?

>>40922726
Yes but you won't get a pump. Pump comes from glycogen (glucose metabolite) stored in the muscle with tons of water. It's basically a push up bra for your muscles.

Just eat low carb and 0.8-1 grams of protein per lean mass ((100 - bodyfat percentage) * weight) example: 100 - 20(% fat) * 160 gives me 128lbs of lean mass.. Or more than 1g of protein per lb of LBM, your mileage may vary but a lot of people eat up to 1.2 or more and they say its never kicked them out of keto. I'd aim for something in the vicinity of 60-75% fat BY CALORIE, not weight. Fat - 9 kcal. Carbs and protein = 4kcal.

Check out /r/ketogains and their wiki https://www.reddit.com/r/ketogains/wiki/index

Their wiki says macros are by weight but that's retarded. Otherwise pretty gud from what I've seen.

>>40922866
Your mom is SZ

>>40918365
no, in fact the only really predictable factor in going into ketosis is how much glucose you have stored in your body; thats why its recommended to fast and work out to get into it faster

it takes me almost a week and a half to go into keto

What type of cardio should I do to on the days I'm not lifting? I kind of want to run, but I don't want to hurt my joints over time and don't know what routine to follow

>>40916922
How do you drink something disgusting? I'm about to be drinking a triple serve of peanut butter flavoured protein, and it's fucking ghastly. Only reason I'm going to bother is because I have it and I need more protein.

>>40923079
I second this. Is there a cardio routine (even pdf)? I am looking for a running routine, but not some shit for fat people. I am a skelly trying to gain weight, I want to do cardio twice a week for the other benefits. And if cardio is a gains goblin I will tone it down.

>>40923079
Check out this and you will no longer have sleepless nights worrying about your joints https://www.youtube.com/watch?v=entUXhcgt3c

If you sleep with a guy but he doesn't nut inside does that mean he doesn't trust you?

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>>40923204
Forgot pic to get your attention

>>40916922
Oi cunts, talk to me about lean bulking. I've tried bulking, and tend to just get fat. Cutting I just lose muscle mass. I was thinking of eating maintenance calories, plus a protein shake, but I'm also pretty sure this is oversimplifying it.

I'm doing stronglifts at the moment. I feel like I should be adding some supplementary exercise for aesthetics.
What would be some good exercises to help develop my arms, shoulders, and abs while doing stronglifts?

I was thinking of starting Muay Thai classes. These classes consist of 1.5 hours of calisthenics, pretty much. I'd do them on the same days as my workouts. Would this be a gains goblin or a good way to build aesthetic muscle?

>>40923539
Lean bulking is just eating at maintenance every day except days you lift, where you eat at a surplus instead

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>>40923539
Afternoon gents

>r8 my lmao calves

>>40922281
Plz respond

Don't know if this sounds retarded or not, but here I go. I'm currently 224 and my goal is to reach 190 before July. I think that if I reach my goal way before then that I'll start a bulk to gain an extra 20 pounds. Is this stupid?

>>40923651
ICF 5x5 is all you need, extra classes will be gainz gobbos

>>40923204
good video, thanks

>>40923741
If you can cut 34 lbs and then gain back 20 in a bulk in 3 months, be my fuckin guest man. That's not a lot of time for that

>>40923875
This one is also good. https://www.youtube.com/watch?v=wRkeBVMQSgg Skip to the 2min. Intro is about this guy's life running for 15 years

If I were lactose intolerant, does that mean I can enjoy the cheap protein in milk without additional calories from carbs?

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i tore up my back a few years ago on deads + work labor and it's been fucked ever since. stopped lifting all together due to it. lately it's been pretty better with stretching and labor working. i almost never get pain in my back unless it's a horribly busy day, and they only last for about 30 minutes a day. should i jump back on a strength program with deads or just avoid them completely from now on?

and yes, i went to a doctor. none of them helped me fuck off with that

>>40922866
it's called EZ because it's easy to handle curls on it

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Fatty here.
Would it be possible for me to get to 12-14% bf and lose the love handles in 9 weeks?
Pic on the right is me currently.
6 5 tall

>>40924142
Mirin progress, but you're somewhere between 17-19% bf right now. In nine weeks 15-16% might be possible but not abs.

>>40924540
Ive been losing a steady 2lbs pr week since i started cutting 10 weeks ago.
Sure i wont have abs after losing another 15/20 lbs?

>>40924624
What kind of deficit are you on? That is literally 7k calories a week under TDEE

>>40924797
1k under TDEE

What food can i eat to get strong. Mind you I'm weak as shit and not currently going to a gym. I get pain in my arms easily. I've also been reading sticky and realise I need to up my protein take. I've also started some stretching exercises and i am feeling pain in the knee joints. Are there my other foods you can recommend for me to build muscle and get a bit healthy.

What's the best breathing rythm for calming the fuck down? Some people say breath in 5, hold 3, exhale for 7, some say breath in 4 exhale 5 ect. ect. Which one is the best?

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what does /fit/ think of pic related?
to sum up:
> white rice
> black beans brazillian
> mixed with sausage + bacon
> all in tomato sauce
> its a kinda of mexican chilli brazilian made

>>40923240
that viral picture from carnival...

>>40925369
>white rice
never gonna make it

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How do get a body like this

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>>40920963
NO ONE? SERIOUSLY ARE YOU ALL ON THE "SS FOR LIFE" RUSE CRUISE?

>>40916922
are you always supposed to be flexing your tush?

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Is Batman's diet completely nonsense?

Once I've recovered from my hernia (waiting for a doctor to give me the go ahead for surgery if needed) should I start light focusing on planks and russian twists after each exercise to build my weak abs?

>>40926206

Seems pretty legit. There's a lot of foods /fit/izens would recommend here.

How long should a cut last? I want to make sure that I'm at my tip top shape by June. Should I start cutting now? Or is a month enough? I need to lose like 6 kilos of fat.

>>40926268
>>40926206
Protein shake just before bed?

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What to do about shoulder impingement?I went to the physio and it didn't help at all.

Any exercises I should be doing/should avoid?


Anyone care sharing his experience?

In the custom meal planner theres an option that says gain muscle lose fat. I've been cutting for three months but im getting bored of just looking skinny and not looking any bigger. should I just choose the gain muscle lose fat option or just keep cutting? Or should I bulk up?

I thought I was deadlifting correctly, today someone came up to me and said I was arching my back. How should I fix this.

>>40926974
also pls respond

>>40926984
stop arching your back

How do pickles have zero calories
How is that shit possible

>>40926206
it looks pretty good

>>40927041
I don't know if they have zero for sure, but in the US they can label it as 0 as long as there's less than 5

>>40926358
6kg SHOULD take you 3 months to cut, you should be losing around 4lbs a month (with an SD of 1-2 in either direction) to lose an optimal amount of fat to LBM.

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I've been at 2pl8 with absolutely shit mobility.

To fix, I've been squatting 1pl8 with my heels raised + really forcing external rotation of my hips.

Am I doin it right?

>>40927118
That's what I was suspicious of

>>40926389
That is the only part that confused me as well.

is there any science behind these beard growth formulas or is it all a meme?

I can't grow a full beard, just a strap, goatee and soul patch

>>40926974
again pls respond

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>>40927419
Literally everything is snake oil EXCEPT minoxidil. I've been using it for just under two months, here's my results.

>pic related
>left is three months worth of growth before I started minoxidil
>(dearth of hair under my lip between my chin
>right is just three weeks of growth recently, I've been on minoxidil 7 weeks at this point
>(you can clearly see the growth of new vellus hairs where they weren't growing before

Minoxidil has multiple peer reviewed studies proving its effectiveness, and can be combined with dermarolling for better results

>>40927542
>Minoxidil
its a liquid you apply to your face, right?

Is it better to keep what I have or shave and start from scratch?

>>40927588
Yes it is. And I would probably just start from scratch so you can keep track of progress better

>>40919099
Same problem. A few years ago I went for a 5 week bicycle tour and my hips narrowed to their lower limit. Get a bike

Can someone recommend me a routine so i can get rid of this shit body i have. I have fat on all the wrong places so im thinking i need to do some cardio + some lifting.

I am not a lot of fat but i have a desk job and its ruining me. Started eating right about 3 weeks ago and going to the gym but i need a good routine so i can stick to it.

I have time to go every day if i need to.

>>40927601
how badly does it dry out your skin?

>>40927661
SS/SL/Greyskull LP

>>40927670
Pretty badly of you use the liquid and not the foam. It's part of an alcohol solution so it's not surprising. I just moisturize 4 hours after each application

>>40927697
do you use the liquid or foam? Any difference in results?

also where'd you buy it? Im assuming you can pick it up from walmart right?

Best kitchen scale I can get via Amazon Prime?

anyone experience with hybrid squats? are they a accaptable variation of the traditional high/low bar squats?

>>40927672
I need something more advanced than that. I have lifted before just i didn't have the money and the time to stick to it. Now that i can and now that i've ruined my body i wan't to get serious again.

At 164, 19% body fat. If I start clean bulking will I become a fat piece of shit? I fucking hate the idea of being a 6'0" skeleton lanklet before bulking.

>>40927748
just avoid sugar (and trash carbs) at all cost and you will be fine

>>40916922

What's the best routine to be as physically fit as possible?

I don't just mean pure weightlifting/bodybuilding strength, but all around physical fitness.

Obviously squats, deds, etc translate somewhat into physical fitness and they also boost test, but I mean things like weighted dips/pullups or HIIT where your heart feels like its gonna burst.

any youtube channels where i can learn about sprinting/becoming a stronger runner?

>>40916922
chicken breast and rice

>>40927759
trash carbs?

need to start really bulking my legs. any tips?

heres what i do for legs:

Squat 5x5
Seated Leg Extension 10x3
Leg Curls 10x3
Calf Raises 1xF

>>40927794
anything made out of some sort of dough; foods that don't start with "whole wheat". aka processed carbs.

How to not embarrass oneself the first time going to a gym (ever)?

Why do Rich Piana and Jason Blaha get so much hate

I mean sure they're not necessarily the best source of information, but they're entertaining as fug

maybe it's just the side of me that always wants to side with the underdogs, but Blahino and Panini are fun as heck to watch. The Delray misfits too

>>40927835
Have a plan as far as what exercises you're going to do
Research those exercises so you'll have proper form
Clean up after yourself
Listening to music may help you feel less awkward
Remember that while you're the protag in your own story, you're a background character in everyone else's. Nobody cares what you're doing and will only even look your way if you're doing something absolutely ridiculous.

>>40927835
dont be too loud, do the best you can on sensible exercises (i.e don't go and curl in the squat rack or just do a load of isolations). Other than that, you don't have much to worry about. I don't mind people at the gym, and if they come and talk to me im happy to help. I think most lifters are, we autistically store tons of knowledge throughout our time and it's nice to have someone to share it with.

>>40927835
do you fucking try to weight yourself on a cloak laying down on the floor

>>40927888
do not* clock**
holy shit it's la

>>40927888
late***
good night /fit/

What are the best bodyweight/dumbbell exercises to build shoulders/delts?

What should I do for shoulders apart from dips and OHP?

>>40927737
Candito Linear

>>40927542
why would you even want to grow more beard
sure having a full beard is good manly looking
but it sucks ass when your beard grows out of control and takes too much maintenance
just enjoy your little patch and soft face while it lasts
once you get older there is no turning back

>>40927913
>>40927914
machine side raises (really)
dumbbell side raises
band face pulls
band pull aparts
OHP
that's basically it

>>40927710
I use the liquid, I didn't eve know the foam existed when I bought it.

I got mine from Amazon, but it is sold at Walmart; you can get a 5 month supply for around $19

>>40928054
People who can grows beards ALWAYS say this.

>you're so lucky you don't have to shave every day
>wish I had your babby face

The fact is beards are much more many and aesthetic, men should have one and that's that.

>>40927888
>clock laying down on the floor
the what? good night mate

>>40927835
you should be asking, how not to embarrass your self in life

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>>40928054
Need I say more?

>>40928088
but you'd never see a baby face with a manly beard, but you see manly faces without beard at all
thing is, these walk together, when you get older you will get your manly face and beard
and yes, anything below 30 is still young

When I get an erection my penis curves moderately to the left; the base is straight but it starts to bend along the shaft.
I understand that this is caused by buildup of plaque within the erectile tissue but is there any way to get rid of it? I've got decent length but it kind of hurts any "muh dik" confidence since I've seen girls openly mocking curved dicks.

>>40928114
Also, if you have a shit jawline just use a beard to cover it up

>it's like a shirt for your face

In the custom meal planner theres an option that says gain muscle lose fat. I've been cutting for three months but im getting bored of just looking skinny and not looking any bigger. should I just choose the gain muscle lose fat option or just keep cutting? Or should I bulk up?

>>40928151
Post pics & stats

>>40928150
I have to agree with you on that, I'm good looking enough, but have a small ass mouth
so it leaves too much face for everyone to see, and not to forget about my big ass nose
I nearly always look better with a full beard than clean shaven

>>40927721
Anyone? This one good? Got good reviews. https://www.amazon.com/Etekcity-Digital-Kitchen-Stainless-Temperature/dp/B00UIVIXVO

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>>40928165
Squating 3x5 180
Bp 3x5 135
Ohp 3x5 75

I feel like I'd be a lot stronger if I weren't cutting 500 calories. Also 6"0 and 182

>>40928211
What are your goals? Most people will tell you to bulk, myself included, but what matter is what you want.

>Do you want to get to abs for summer with shit lifts and basically no mass
>Or do you want to start on the road to Chad thundercock long-term

Because honestly, you could cut down to a decently low bf by summer but you will gain most of it back and lose whatever abs you had when you start to bulk again.

Also, did you say you were on a 500 calorie deficit desu? Or just eating 500 calories a day in total?

>>40928211
Skinny fat is always the worst cross roads for a new lifter.

>Feels too fat to bulk
>but definitely not enough mass to cut

what is this hell desu

>>40928211
you don't have nearly enough muscle to be justifying any kind of caloric deficit. If you want to actually make gains then eat enough for your body to grow instead of wasting time in skinnyfat dyel mode.

>>40928491
Chad thundercock long please. How many calories should I bulk up with then? 300 or 500?

Where would I look for books or articles on how weight loss improves health? Any thing you'd recommend. Gotta BTFO a HAES supporter.

>>40928491
Also my TDEE is 2200 so my deficit is at 1700

How much mass should I look to gain during a clean bulk?

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>>40928643
Realistically you should eat anywhere from 250-500 calories OVER TDEE when bulking. That is the range for optimal gains in LBM with limited gains in bf, but you will gain both. You will eat over 500 on some days, don't sweat it, just don't do it that often. In a 10-12 month period you will make significant gains if you keep up with your diet and linear progression on lifts in the gym, then you can try a cut for summer. Don't get discouraged, consistency in this journey is key.

>Pic related
>this is Eugen Sandow, the KING of natty bodybuilding
>Mr. America circa 1945 (before steroids or even Dbol was introduced into the west)

I attached this so you know what to expect and so you know the limits of what can be accomplished naturally

>>40928662
For some reason that doesn't sound correct, I'm 5'7 and weigh around 177lbs and my TDEE is about 2250.

Scooby's calculator has you coming in around 1890 for a 500 calorie deficit. But yeah, use that in conjunction with the scale and the mirror; adjust accordingly

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is squating enough for a nice butt?

>>40928751
Yes

What oils to use with cooking for a clean bulk?

I've been feeling extreme pain and tightness in my hip flexors and rotators for about 2 months now, haven't squated or deadlifted in 25 days and it's driving me crazy, my hips feel much more flexible but I still feel crazy tightness, what the hell do I do?
Been stretching for a while now (both dynamic and static) and it has not helped at all.
(the tightness was caused by me squatting ATG paused with bad mobility)

>>40917037
I know the feel bro, I'm getting over a disc injury. I would get an MRI or CT scan to get a picture of what's really going on. Try another physical therapist. I know it sucks but you have to keep working on making it better. Best of luck anon don't give up.

Doing ss on cut is killing me. Gonna have to adjust it a lot. I can't squat 3 times a week and took out the middle session. Also I am starting to realise I can't dead lift after squatting my legs are just done after. Is it to shitty to just dead lift on that middle day. So it would be squat dead squat? Is that making ss to shitty? Only for another month or two?

How do you guys stop binge eating? Fuck it's so hard

I can't fucking balance my body for shit. I do Judo and Muay Thai as cardio and lift, but even while walking in the street, my legs and body are almost ragdoll-like if i don't police them everytime. And while lifting or fighting/training, i lose my balance a lot. I can tell part of the problem is on my feet, since i tend to balance myself on their sides. Or is it? What is the correct standing manner? My family has a story about ''thigh'' feet in the upper part, so maybe some skeletal malfunction?

If not, how can i just get more equillibrium while training/walking/living in general?

Can someone rec me a routine that doesn't involve any leg work? I already have a leg routine that is limited by medical issues. Stuff like SS and SL are pretty minimal when you take out the squats and deads

>>40929647
EC stack and no social activity whatsoever

>>40930001
Any routine is minimal when you take out legs

>>40929647
Find other things to do that aren't eating. I have a literal list.

>>40930116
What do you recommend I do? I'd like to still spend at least an hour in the gym every visit

>>40930151
Well, go into a bit more detail about you medical issues. I mean to build your back you're gonna need rows, rack pulls, and they involve legs.

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>>40930138
I obsessively track my intake and post it on here so you guys can call me a piece of shit if I fuck up

>>40930172
I've been doing a lot of cable rows. I tried to do barbell rows the other day and I immediately felt it in my knee and stopped. It's osteocondroma

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Planet Fitness, LA Fitness or 24h Fitness. Which one and why?

What are some popular body builder/bro split workouts for aesthetic? I am looking for a easy to follow/read program like SL 5x5

>>40930202
Hmm, I'm sorry but I don't think I can answer this one for you effectively. Someone is gonna have to completely modify and customize a routine for you. I'd do it, but I'm studying and have an exam in a bit

>>40930225
Not Planet Fitness. All the memes are true.

>>40930348
What memes?

>>40930348
Well the gym itself is NOT for bodybuilders, it's for normies and old ladies trying to stay healthy.

I cringe whenever I see an actual bodybuilder at PF, like dude NOBODY wants you there. They normally try to use it cause it's cheap.

>>40930453
That's why I'm looking at it. Cheap, equipment, local and just no fuss. Get somewhat fit and then join a proper gym.

>>40930225
Former LA salesperson here, desu you'll probably find a better deal with 24 Hour Fitness. That, and its 24 hours whereas the weekend hours for LA kinda suck

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>>40916922
I'm 6'4" and 90 kg. I'm fat as fuck though. Like little to no muscle but tons of body fat.

Would slimming down before getting to lifting be a decent plan?

>>40929689
Bumping.

>>40926389
It's casein

What weight should my power cleans be in comparison to the 1/2/3/4 standard? Should it be around 225 lbs or what....?

>>40930522
You can lose fat while lifting too, since it's still exercise and uses a lot of calories to perform. I think there's something in the sticky explaining why lifting is good for fat loss too

For SS, can I do assisted/negative chin ups on both my A and B days during phase 1 and 2? Will that fuck things up or will I be fine until phase 3?

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>>40931036
>>40931254

Pls respond