QTDDTOT

are you the top or bottom?

>>40999618
b-b-bo-bottom...

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>>40999633

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>>40999642
I-is there som-something wrong with m-me?

>>40999612
bumping for ass

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5'10
135
I'm currently doing PHUL for my sholders and calves. Does anyone have a good bulking breakfast meal? I'm having a hard time stuffing my face.

When I do squats my knees sometimes go past my toes.

What stretches should I do to correct that?

What are some good exercises to strengthen hip flexors? Starting sports right now and doing quick cuts and turns are exposing the weakness of my hip flexors

>>41001066
you fucking nigger it doesnt matter

>>40999612
memes aside, if there were a girl version of myself I would totally hit, I've always thought I would make a great girl

Knee pain, mostly below the kneecap, patella tendon if I'm reading the knee diagrams correctly. Knee goes super weak and shaky when putting pressure on it eg, stairs, sitting down. I've been doing simple quad stretches and it gives me pain relief for a few minutes. My activity up to this point was rock climbing and I had just started squatting, I have stopped all activity since it started and it's been about 3 weeks since the pain started.

What's wrong anons and how can I fix it.

>>40999612
The hottest dream I ever had was about fucking a female version of myself. I don't know if that counts. As for your question: probably not.

>>40999618
BOth you utter bitch.

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>>40999612
dude I'd totally blow myself.. no homo

>>41001033
>outie belly button
never gonna make it

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Can someone please summarise the main points of how to squat well? I am scared about fucking my knees up.

I can squat around 120kg, which I normally do ATG. However someone told me I shouldn't do that because it puts pressure on your ACL or something.

Since then I've tried squatting until my hips are roughly in line with my knees, but I find that it hurts my coccyx a bit to do this.

I have never really thought about my foot placement/direction of how wide my legs are, so maybe it is to do with that.

How long before I can stop forcing my posture and it will stay naturally straight?

Is this a good program for girls?
https://docs.google.com/spreadsheets/d/1DSDmdoX9Kq6zF9stizdeGlPu_Uu9u8oSKYYW4-YahS0/htmlview

>>41002204
tighten core when unracking.

hit at least parallel. you can feel when the weight shifts from your knees to your ass

don't use your knees for bounce

This has helped me. As far as foot placement I just figured out what felt best. try different widths with lower weight. Probably go try and find a good video though because this is just some shit that has helped me personally.

>>41002932
>>41002204
also for good videos i'd recommend the rippetoe video where he teaches lowbar to the art of manlyness faggot. That or look at Alan thrall's videos, he tends to have some good advice

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>>41001090
The only way to strengthen hip flexors is by doing hip flexion. You can do decline sit ups but the easiest way is to find a machine.
>inb4 machines are for pussies
If you're doing sport, you're already doing enough complex and unstable movements so go ahead and use fixed machines.

Unfortunately, my gym doesn't have one for hip flexion. It's retarded, but I use the glute kickback machine backwards. I just have to make sure I lean back a bit so that the lever doesn't smash into my chest.

>>40999612
Is it possible to build chest while on a cut? I'm eating at a deficit because I need to lean out for summer, but I'm eating lots of protein. My chest needs more mass though.

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>>40999674
this pisses me off more than it arouses me wtf

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I've been working out at home with two 10 kilogram dumbbells and a pullup-bar for like six months now. I've been doing a routine with dumbbel hammercurls, bicepcurls, overhead press, dumbbell squat, dumbbell forward lunge, pushups and pull-ups so pretty basic stuff. I've gained eight kilograms of weight during this time went from 59kg skelly to my current weight 67kg. I want to start hitting the gym. Do you think I should still do starting strenght or a similar beginner routine for a while before moving to an intermediate routine just to be safe as I still have no experience with deadlifts and stuff?

Any recommendation for low calorie food that is rather inexpensive and filling? I usually only eat lunch and have lmao2scoops after the gym, but my stomach becomes an endless void, and I get rather sick and uneasy. It makes it rather difficult to function at work.

>>41001726
Bumping

>>41003107
Pickles

>>41003107
Cabbage.
Quinoa.
Lately I've been snacking on roasted pumpkin seeds, filling, high in protein, tasty, and easy to eat slow (one at a time) be careful of the sodium tho

I'm starting a deload week tomorrow and was wondering if i could still train to failure of my bicep and tricep isolations, or will that ruin the deload?

Just starting to work out, Someone said that i had to wait 2 minutes between exercises so...

if my routine is to do 3 sets of 10 pull ups, and 3 sets of 10 push-ups. I have to do 10 pull ups, wait like, 10 seconds and do anoter 10 pull ups and so on until i finish the pull ups. Then wait 2 minutes before starting with the push ups. right ?

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I'm looking for an infographic on goal setting. Might not even call it an inforgraphic, i think it was just black text in a white background.

It broke down why you should set goals for each day, week and month.

It used to be posted sometimes in the /sig/ threads that used to be hear. Does anyone have it?

>>40999674
why would you train your butt if it's fake as fuck?

>>41001033
I eat a toasted bagel with butter, cream cheese, 3 eggs (fried in butter) and you can add a glass of milk/proton shake if you want.

>>41003374
I don't know what the fuck you're talking about. But rest times vary depending on your goals and the intensity of training, but as a good rule of thumb just rest as long as you need to.

"Just starting to work out" - sticky.

I've been doing this for my ab routine
Scoobs Rotisserie workout
Ab Wheel 4x8-10
Good Mornings 3x8-12
and I want to switch it around to make less time consuming and having the best of both worlds (strength and Hypertrophy) would this be a good alternative
Weighted Sit Ups 3x8-12
Ab Wheel 4x8-12
Planks front, left, and right 1xF ?

also stretching time? How long for each stretch 20 or 30 secs for static stretching?

>>41003102
bumping my qstn

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Where did I go wrong here?
Her bio was send pizza for nudes or sum
> Send nudes
> "Send Pizza"
> Come over for some
> "Surprise emoji"
> Cat sunglasses gif
Then pic related

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>tfw had supposedly date tonight
>sure to get laid
>been holding off for 4 days
>got blue balls and constant erections
>girl is completely vague if she will make it
this is torture!!!! send help!

I'm sure the answer is eat a better diet or whatever but my body feels so inconsistent.
Like one day when I go for a run I feel I can get through it fine. And other days I hit a wall less than 5 minutes in.

>>41003102
yes

Haven't been able to orgasm from sex with gf last 2 times we've had sex lads

First time I thought it was because I was fapping too much but I held off for 3 days before the second time and still couldn't cum

Any advice?

>>41004554
wet the palm

>>41004554
was this you first two times with her, or you had relations normally before?

>>41004152
is that tinder? you don't youre able to send pics in it, right?
anyway maybe she just wasnt feeling up to it

>>41004671
Normally before. Just more recently it's been happening

Just seem to reach a point before I can cum and can't move past it so we start getting tired and she gets sore

>>41004798
I've had that problem since I was 15
wanna kill myself desu

>>41004798
>>41004849
yeah thats a problem, sometimes happens with me too
best course of action is to take a little break, rest a little and start fooling around later
you will probably be way more aroused by then, also good opportunity to get some head

What's wrong with my deadlift grip? I get extreme pain in the pads on my fingers' first joints, but it goes away immediately after setting the weight down. No bruising or anything either.

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Is cardio NECESSARY to get down to 10% body fat? Or is a deficit, adequate protein and lifting enough

>>41005297
you don't need to do any cardio but it will allow you to eat more

what are some vertical row variations that i can do?
currently only doing lat pull downs with wide grip bar, and then switch to narrow grip pull down

Has anyone tried that old school bodybuilding series routine? I want something for six days and it looked pretty decent.

>>41002849
When your back is strong enough.
>>41002877
a good program is squatting on my dick 3x10.
>>41003000
nice digits. Try dumbbell bench only and chest cable flies. I found my chest grew in size the most doing them.
>>41005155
I have similar thing happen. I think its just pressure of the weight on your skin.
>>41005473
What muscle are you trying to hit? If lats, you can add in yates rows. Pull-ups work too but thats similar to lat pulldown.

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Should I hire an escort? Im tired of jerking off. Im in college so I dont want a gf I just want sexy time pls help me im so tempted :_:

>>41005644
i should have inlcuded yates row in my OP
yeah i currently do pull ups as well

trying to hit the lats
read some random comment somwhere that in terms of back hypertrophy, vertical rows are important as well

and then i realized that a lot of my back work focused on horizontal pulling exercises
just looking for different variations to add to my verttical pulling arsenal

never hurts to know more

>>41005647
Depends what you want sex to be like. Seems you dont want affection but just sex so yea go ahead then.
>>41005664
Oh ok. I think you got all there really is to hit lats. I also find my lats working hard doing rackpulls/deadlift but those arent as easy to isolate the lats in but maybe try them too. I do believe lat activation is a mostly vertical movement so that seems right.

>>41005647
Why not just go to a party or something?
You're in college that should be easy. Y'know if you have any kind of social life.
I assume.

What are some good stretches for a bulged disc.

/fit/pill me on wheaties. They're my favorite breakfast food and they're not nutritionally bad for you, but is there any pro or con to eating them for the lifts?

>>41003599

I swear to god if I came home and saw some dumb whore putting her nasty feet on our counter I would beat living hell out of her.

Why would you even stand like that? Why are women so disgusting?

What does insertions mean?

>>41006176
muscle insertions
where your muscles are genetically placed
for instance, some people have symmetrical looking abs, others dont

comes down to genetically determined muscle insertions

>>41005644
>I have similar thing happen. I think its just pressure of the weight on your skin.

Recently it's very suddenly become so intense that I can't even complete my workout sometimes. Are their gloves to help with this or anything?

[spoiler]I'm only lifting like 260lb[/spoiler]

>>41006182
Thanks m8

Anyone got an update on last known supermong status? Just wondering what he's up to and what he looks like now

What good exercises for developing explosive core strength if you're lacking.

>>41006261
Forced defecation

My kitchen blender finally broke. Any recommendations on a new one? I think the toughest I'll be blending is almonds. I had one of the cheaper Ninjas before and if I cant find anything I'll probably just get the one before the newest model.

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Is my workout routine shit?

How's this routine?

>Tuesday
5x5 bench
5x3 push press
3x8 DB bench
3x10 tricep extensions

>Wednesday
5x3 power cleans
3x8 DB rows
3xF chins
3x10 reverse curls

>Friday (honestly just threw this in to lift 5 days because I like lifting)
5x5 squats
3x8 Bulgarian lunges
3x10 rear delt fly

>Saturday
3x3 bench
3x8 ohp
3x8 DB bench
3x10 tricep extensions

>Sunday
5x3 power cleans
1x5 deadlift
Chins or rows
3x10 reverse curls

>>41004693
you can send gifs
I didnt play it wrong tho?
what could have I done different?

>>41003361
can i still use the same weight and reps and sets on my isolations, bump

1-Would it be beneficial to do light warm up exercizes on rest days to get the blood pumped to the muscles to increase recovery?
2-Is sleeping 2x4 hours that much different from sleeping 8 hours straight? There are some things I can't control that makes me wake up middle of the night, and I go to sleep in less than half an hour.

>>40999612
Hey /fit, so I'm a recovering fatty, currently 104kg down from 115kg at 6'3. I used to go to the gym, then I went abroad for a year, put on some weight and just got back and want to get back into the gym.

I'm wondering though, what is /fits opinion on lifting if currently a fatty? Is it better to lose weight until I get down to a reasonable size and then go back to the gym for a bulk, or should I start lifting now and be lifting on a cut?

The main incentive I can think off for not doing this is the cost, I'll be paying for gym membership in order to lose weight, at least to begin with, instead I could just wait and save my money until I get to a reasonable size and go back to the gym, guns blazing and what not.

What do you think /fit?

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>>40999612
> khhv, tfwnogf
> foot fetish, possibly due to a (mundane) traumatic childhood experience relating to feet
> only find visceral pleasure in foot porn
> started nofap

scared i wont be able to have normal, not-autistic sex that is enjoyable for me & my wife

am i fucked sexually /fit/s? i think girls boobs and butts are pretty but only the feet make my donger hard

what do i do

>>41008386
find a woman with beautiful feet and who is willing to give you foot jobs in return for you doing to her something she likes

If I keep cutting will my stubborn fat eventually go away? I look very lean everywhere else. Will my muscle just wither away and my stubborn fat remain? I feel like it's never gonna go.

>>41001033
Niggers dont make it

>>40999612
How do i get rid of acne scars?
It ruind my fucking life

Send welp

>>41008386
>possibly due to a (mundane) traumatic childhood experience relating to feet
storytime?

If I'm a girl should I still split routine into upper body lower body etc? am I right in assuming a guy routine will work fine for a girl won't lead to fucked proportions? legitimately asking for a friend

>>41001033
Oats with honey and nuts. The honey and nuts have a ton of calories.

Hey fit! I want to learn one handed push ups, but I'm afraid it would hinder my recovery. I'm Doing PPLPPLX, mixing power days and hypertrophy days, with a total volume higher than PHUL.
When should I train for one handed push ups (I already can do 3~5), and how much?

Which poses a greater threat to shoulder health: dips or bench press? Assume both are properly performed and warmed up for

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What are your thoughts on weightlifting gloves when lifting light weights?

I have awful callousses and want them to go away but Since I'm a DYEL grill it looks stupid doing 2 pull ups with gloves. I can't seem to shake the callousses though and my hands feel like man hands. Pic related.

>>41009671
I'll bite your callouses off

>>41009671
Most girls at my gym wear gloves. No one cares about that.
In any case, the worst that can happen is people making internally fun of you, which isn't really that bad. Plus as long as you don't look like you're not pushing yourself it should be alright (fingers pointed at the girls you read on the bikes, or uses 5 pounds dumbbells for curls and chest press).

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I saw that if you stall on intensity day for the texas method that you should drop the reps and increase sets? I dropped down to 2x3 recently but found that i couldn't do it anymore so I went down to 2x4. Can I do this? or is it retarded?

Can I make strength gains if I start doing negatives when I fail reps, or should I drop weight so I do all my reps normally?

I fucking hate being a skelly.
Do any of you have any good guides on calorie dense meals so I can bulk up quickly?

>>41009671
You aren't holding the bar properly, if you're getting calluses.

Really, how important is timing when it comes to eating on a bulk?

I'll have long breaks (6+ hours) where I don't eat but as long as, at the end of the day, I reach my calorie goal does it matter?

>>41010951
Nah, timing is mostly broscience.

>>41010810
put cheese on everything
put peanut butter on everything else
drink whole milk

I can't get my bench up from 185 for 5, I weigh 170. Even while I was bulking. Everything says you need to eat more. But what about people that rep out 1.5 - 2x their bodyweight. There must be something more than just this "muh, eat more" meme.

I use Texas Method, and I'm beginning to think that chest needs more volume than legs since my squats and deads don't stall as bad. But I already add more chest volume.

>>41010810
Eat at McDonald's. Fat people are fat because they eat fast food. Clean bulking does not work for true high metabolism.

>>41011254
Your technique probably sucks. Bench is a lot more technical than most people realize. If you're just flopping down on a commercial bench and doing the same raw bs every week it's probably not going to increase. That being said when I was a normie, my first 2plate bench came after training exclusively hammerstrength chest machines for like 3 months.

>>41010810
Eat bigger portions

Hey dudes, how heavy should i be lifting to warrant buying a belt? I'm not super strong yet but i'm on a 3p8 x3 deadlift so i was wondering how safe i was

I want to increase my pushup and pullup numbers. If I'm hitting my chest and back twice a week at the gym is it alright to grease the groove with pushups and pullups 4 other days, with 1 day completely off a week?

>>41011380
you may be on to something.

There are certain exercises, bench being one of them, where my form varies week to week.

Squat and deadlift, and even overhead, i've gotten pretty consistent.

>>41011614
4 plate squat 5 plate deadlift

I'm 180 cm and 59kg. In America that's around 130llbs 5'11.

I know I'm skelly mode already, but I do have a high bf percentage. Something like 14%. If I bulk I'd rather not see that go past 15% which sounds inevitable. If I cut to single digits then bulk, i'm concerned that I'll end with BF higher than 15% which would basically be a waste of a cut.

Which first? Bulk or cut?

My goal is 170 llbs 10% BF btw

Anyone tried the 'best tasting whey' from EliteLabs? Is it legit or is it more of the protein spiking shit?

How much creatine should I put in my smoothies?

What are some good forearm exercises?

People used to tell me that this shit grows passively from compound exercises but it looks like I'm not that genetically blessed in that regard so I want to attack them actively.

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How to approach/speak to grills without creeping them out

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Do I need to be thicc to get a Brap gf?

How do I get motivated to start?
Came from /fitlit/, always been skinnyfat lanklet. At uni so I would need to find the time/energy, I've planned to start twice already but everytime the day comes I'm just so tired

>>41012392
Not at all. I've had a few thicc girls and even thicc gf when I was a skinny lanklet. Thicc girls are usually easy to get by the talks, they're usually insecure and sweet, t b h.

>>41012348
There's no tutorials on this but usually being nice and displaying interest quickly is enough. Rather than trying to pick up/seducing girls, try showing concern for their well being (while displaying interest obviously) and they will either correspond or present you to other girls friends.

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>>40999612
What you think of the accessory work I've added to 70s big strength and conditioning program? (in italics)
conditioning = hiit

Also, I'm doing chin ups whenever I'm at home.

>>41012192
I've made some forearm gains from pullups. But you could also do reverse grip curls, or really anything where your palms face away from you and you bend your elbow

Was doing squats the other day and struggling a little with the weight. Going up on the last rep I felt some kind of pop in my spine, kind of like when you straighten your back after being hunched over. At the same time I felt a stinging pain in my left collarbone.

The spine popping didn't hurt and I haven't had any problems since but my collarbone has been giving me some trouble, especially when I was doing OHP today. Any ideas on what it could be or if I need it checked out?

>>41005647
yes

I just lost 5 pounds overnight. Is that healthy? Is it a Woosh effect? My belly felt like jelly a week ago

Healthiest food (sweet) which you can binge without so many calories?

>>41013342
daily fluctuations in water content

>>41013352
diet soda

>>41013352
Halo Top icecream. 280-350 calories for an entire pint

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do i need to eat at a caloric deficit while intermittent fasting to lose weight?

Weighed myself at home naked, scale said 255, ate breakfast, went to gym for weights, weighed myself after, fully clothed + shoes said 248. Which one do I trust?

>>41013487
Yes. Calories in, calories out. Doesn't matter WHEN they're consumed, you need to be at a deficit to lose weight.

>>40999612
new here
what is "1/2/3/4"?

>>41013487
Yes, intermittent fasting, resistance training/calisthenics along with controlled starvation is how you do it.

It works 150% of the time.

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I want to change from SL to more chest inclusive strength workout. Came across this routine, please rate

6'0/165lbs 5x5stats

B126 DL220 S181 OH100

Is it true that fasting increases HGH in humans or is it merely a meme?

I was doing OHP and I somehow hurt something in my neck/shoulder, maybe the trap. Anyways it hurt to move my head for a couple days. How do I avoid doing this again? Is there a form issue? Muscle imbalance? I was wondering if maybe I lowered the bar too fast and it made the "stretch" at the bottom of the movement too intense.

>>41006402
Ive owned the Philips HR2195/08 for around a year and a half, used it daily once or twice. Icecubes, frozen spinach, nuts are no problem. Its good quality and heavy glass. Easy to clean too, couldnt be happier

>>41013609
1 plate OHP
2 plate bench
3 plate squat
4 plate deadlift

1 plate = 45lbs or 20kg + the bar which is 45lbs/20kg as well
1plate OHP = 60kg for 1 rep

>>41013649
Apparently it is true.

>>41012000
bulk. as a skelly, cutting will be easy for you. seriously, 5'11 130 is holocaust mode. You don't need to worry about your bf% for a long time. Think about how much gaining 40 lbs is. pls eat. this is so obvious that I'm half-thinking you're trolling.

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how do I get a body more like this through diet and exercise? I have a similar build to charlize but I have mass in my thighs and arms that I am struggling to lose. Idk what my body fat % is but if I had to guess it's like 21%. right now I get most of my exercise through running, but i may invest in a road bike.

bottom line, i just want to be long and lean.
what steps can i take to get towards that?

>>41014134
Eat little, eat healthy, move lots.
That's all.

>>40999612
Should I take protein on days that I don't work out? I only take protein on days that I lift but should I be taking it everyday regardless of going to the gym? I am cutting currently,

Does someone have the tinder bio copypasta somewhere. It goes something along the lines of "the female something something" and is very derogatory.

>>41014149
cheers for the advice. any specific foods or ingredients to avoid? I know that drinks other than water are typically bad as far as calories are concerned, and obviously sugar is a no-no.

my starting goal for moving around may be 20 miles/wk - either running or walking. i just need to make sure that I document my distance.

>>41014134
Lift weights, eat less. Your thighs are from fat, not muscle. Replacing some of the fat with muscle will give you a leaner look.

>>41014195
>avoid foods
Refined carbs, refined sugar, high fat foods.

>get more of
Beans, vegetables, whole grains, fruit.

So I got 2.5kg of myprotein vanilla whey thinking it would taste great with strawberries...it tastes like shit.

I'm thinking it might be decent in some sort of baking recipe. Any ideas? Should I just make some protein pancakes?

>>41014228
I sprinkle mine in my oatmeal. You can try mixing up the shake recipe too. Add some cinnamon or cocoa powder.

Is it ok to take 1 scoop after hiit and then 2 after gym session the same day , 3-4 hours rest in between both sessions

>>41012348
"You must submit"

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>>41012348
don't concern yourself with the potential outcomes. show interest in what they're doing or wearing. make small talk and gauge their interest before going any further. typically if they are interested they may make eye contact from afar and/or smile at you.

i am not very social but i've learned how to interact with strangers in a positive way. you can practice this if you go for a run or walk. make eye contact with people and smile as you run by, or give a nod or do a little wave at them. i've found that practicing confidence and openness through body language has helped me improve my social skills, or in the very least feel confident when i go someplace/do something by myself.

>>41014215
ty! good to know. i could use more veggies but i eat beans and fruit just about every day. i may go further with my grains and maybe put less meat in my meals so i don't get too much fat?

I've been on a hypertrophy program for the last 3 months. I've seen some awesome visible changes on my body, but compounds have been slow af to progress. Is this normal/to be expected? Should I be worried about increasing weight quicker if my goal is just aesthetics?

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Been having some kind of ache in my left thigh for ~5 days now, think I started feeling it during deadlifting and it got a bit worse during squatting. Anyone know what could've caused this? Should I just not squat until it goes away?

>>41014591
>i may go further with my grains and maybe put less meat in my meals so i don't get too much fat?
Yes, good idea. Beans > vegetables > whole grains > fruit.

Remember to get whole grains, not refined grains like white rice and regular pasta. Whole grain makes a huge difference.

>>41012621
Pls respond

what is the best bicep curl?

>>41005647
Ur in college, rush a frat nigger.

That's what ima do.

Get invited to parties and social events with sororities for easy lays. Sorority girls are hotter on average than normie womlets

when you take a poop, do you hold your breath or breathe through the pushes?

>>41013631
Someone please help

>>41014995
I really love seated cable curls with your elbow on your knee (one arm at a time), doing the full range of motion with proper form. Proper form is explosive curling, but super slow negative.

Do a reverse pyramid example:
8X50 lbs(max weight you can do 8 reps for)
10X45 lbs(max weight ^ minus 5 lbs)
12X40 lbs(previous weight ^ minus 5 lbs)

You want intensity!

>>41002204
Just look at oly lifters and how they squat, the hardly injure themselves, the fact that they at some point after their career might have some signs of wear is obviously coming from their hard training for decades, something you don't have to do

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Can I do a strength program while still trying to lose weight? Or is it counter productive?

>>41013671
could be from turning your head or leaning in one direction

>>41015355
Lift you faggot

>>41014723
hypertrophy makes it harder to get stronger so your compounds would suffer. Doing hypertrophy priority will weaken strength priority.
>>41014995
Hammer curl, then leaning over strict bicep curl, cable curls, and then preacher curls as well. Do em all.
>>41015196
breathe dude, straining isnt good. Try leaning back as well if you have trouble.
>>41015220
its fine but I find best results for chest growth in size is dumbbell bench and cable flies.

>>40999612
my shins start hurting everytime i try to run or walk for extended periods wat do ?

What is the exact name of the thing at the gym that's used for bench press? I'm not talking about the bench itself, but I guess just the rack? Is it just callled a bench press rack? I'm trying to build a home gym but don't need the giant olympic frame thing, just looking to get the barbell/weights/rack, already have just a flat bench.

I work out every muscle group twice a week, once in my "power" day and then in once in my "volume" day, like a modified version of PHUL. I've picked all the exercises for the power day already, should I use the same ones for volume day and only reduce the load and increase volume or change the exercises?

been doing ss for ~3 months 5'9" 145lbs
dl: 200/squat: 185/bench: 100/ohp: 75
do these numbers make sense or am i doing something horribly wrong

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>r8 my burnt ass chicken din din/10

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How do I get a cute twink tummy like this? I just want a vertical belly button...I'm at 23%bf now and cutting, what do you think this guy is at

>>41001152
Post body pls
>no homo

What would you say is a healthy body weight percentage? I am thinking about going down to 15-17 range

>>41016143
whats the cum sauce

>>41016321
tfw this is my life goal but will never get it because former fatty

All that hard work for god damn nothing, kill me now.

>>41001066
Sit back on your squats

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5'10 180 lbs. Up 15 lbs from October
Was wondering I had enough muscle mass to cut without losing too much/looking skinny fat
Or if I should aim to put more mass on as it seems my chest is lagging behind.
Is there any reason why I wouldn't notice any results with the 15 lbs increase? I lifted for over a year beforehand, but never ate properly or followed a real routine so while my strength went up, my body barely changed so I was expecting a larger difference with the weight increase

>>41016895
Cutting will never make you look more skinny fat unless you fuck up and lose muscle mass. You look fat you should cut

>>41016895
dude you look like you havent even started lifting, what the fuck are you worrying about bulking and cutting for? way to advanced for you, just eat healthy, lots of protein, and hit the fucking iron hard.

>>41016937
i dont mean to be harsh with this, just saying you are complicating things when you dont need to. eat high ammoutns of protein, and lift like you fucking mean it. your gonna make it

>>41001033 wake up yank off eat your cum do 100 push-ups then eat nine jalilpino and cheese kolaches shit for two hours for core work then make incisions in your glutes to insert raw wild caught salmon fillets to max gains.

>>40999612
i came for my mirror image

you figure it out

>>41001726 you need a squatty potty

Does anyone have that video someone made where they sped up crossfit videos to make them look fucking stupid

>>40999612
how many more sloots do you get with a six pack? debating on cutting

cat died, was my only friend cos im an autistic hermit, should i get another one?

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can someone give me a quick rundown on what would happen if i went on a water fast for the next 3 days?

>>41017387
you'd be really hungry and quit after 36 hours

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Does the "whip" of a bar matter at all if I'm not a hardcore power-lifter?

Will I notice any difference between one with "good whip" and "no whip" if I've just started lifting?

>>41017154
I think so, cats are gr8

>>41017387
https://www.youtube.com/watch?v=uNzZod_d18A
watch this

>>41017154
its important to have something or someone to love man. so yeah get another one

>>41016348
33grams of Ranch

>165~ calories

So I don't commit sudoku from the taste of chicken breast

Is hass avocado recommended whilst cutting?

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>>41003636
>>41008450
Thanks for the tips guys. I'll do my best.

>>41017083
crazy ass nigga

Hello, this is my current routine, i've been doing it for a long time switching it with similar routines, im sure you'll say its shit but here it goes:

Day A
30 minutes cycle to college (where my gym is)
bench press 3x10 (current weight 70kg)
incline press 3x10 (current weight 50kg)
lying down dumbell flies 3x10 (17,5kg dumbells)
planks 3x40 seconds
side plank 3x40 seconds
30 minutes ride back

Day B
30 minutes bike ride to college
pullups 3xmax ( i usually do 7-5-5)
assisted pullups 3x10(i use around 40kg assist)
lat pulldown machine 3x10 (50kg)
planks 3x40 seconds
side plank 3x40 seconds
30 minutes ride back

Day C
30 minutes bike ride
dumbell military press (12.5kg dumbells)
dumbell side raises (10kg dumbells)
dumbell front raises (10kg dumbells)
squats 3x10 (only the bar see explanation)
deadlift 3x10 (only the bar see explanation)
planks 3x40 seconds
side plank 3x40 seconds
30 minutes ride back

Some important points:
-My stats are 173cm 85 kg, my goal is to cut and mantain as much muscle as possible.
-Im on a 1200-1500 cals diet, which usually results in a deficit of about 700 cals.
-Im working trough a lower back problem and the doctor forbid me from doing squats and deadlifts with any significant weight, i just do them with the bar to practice my form while im at it. That's also the reason i have ab work, it's part of the therapy
-I dont isolate biceps or triceps because i hit them enough with the compounds.
-I aim for 10 reps because thats what i think as hypertrophy. I try to improve my lifts but they are kinda stalling at the posted rates.


What tips do you have for me? im sure youre gonna shit all over this routine, do you think it can be fixed? should i start with another routine? should i switch to lower reps? remember that i have those lower back issues that don't let me do squats (for the moment) and the bike ride is inevitable for me because thats the only way i can go to college.

Thanks in advance for any tip

>>41014170
I know what you're talking about, literally just google image search "tinder bio cock buffet"

I am doing SS and want to pick up some arm accessory lifts. I am going to pick up skull crushers and am not sure what to do for biceps. What type of curl would you recommend for biceps?

>>41014732
Bumpin

Should i go FROM on pull ups? or TUT?

also does millitary press give overall shouldermass or just front delt?

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>>41008299
definitely start lifting now, lifting is the superior method of losing weight because of how muscle mass effects your BMR.

While the act of lifting is a good form of calorie burn, it doesn't mean you should skip your cardio.

You'll make gains easier while your cutting and fat than when you're cutting closer to your goal, forgot how that works though.

If you cut all the way then bulk, It'll take longer and you'll be a skeleton when you get there, but if you start lifting now you'll be what normies consider pretty big when you finish cut.

>>41019789
dont do skull crushers i'd go with bodyweight dips or bench dips if u cant do bodyweight.

for biceps you can do barbell curls, preacher curls and hammer curls

I've recently lost a lot of weight but I noticed whenever I bend over or stand up to fast I get light headed. Whats up with that?

>>41013631
Good routine. Add pullups

>finish low bar squat set
>pain in the left rear delt/back of the shoulder
>takes 30 mins to go away

wat do ?
how can i possibly squat if i get shoulder pain ?
i tried widening the grip but the bar becomes unstable as shit. is this normal?

>>41015260
>>41015524
what's your take on EZbar Curls?

My left shoulder is weaker than my right. What exercises should I do to it to help build strength there?

How do I engage my core. Some people say to suck it in, some pay to push it out. I'm confused.

>>40999612

I mean given the chance to bang myself, sure, I'd probably go for it [spoiler]but I'm also legit gay so I dunno OP, you could just be a faggot[/spoiler]

>>41021693
Sounds like you're messing up your rotator cuff

My back is fucked. I injured it this summer lifting shit for my job and when I squatted with heavy loads, it hurts me bad. So I stopped doing squats.

This saturday started doing them again, and I felt little pain in my back. Reminder of an injury I thought it was completely gone.

My posture is correct, everything should be working fine, but it doesn't. So I don't know if I should either:

>cut back squats all toguether forever
>trying to recover more before trying back squats
>deload

>>41017431
no

The whip does not matter unless you are using enough weight to cause solid steel to jiggle.

the more important thing is the grips. Shit grips make dead lifts suck.

>>40999618
>when the first post is the best post

Btw ops pic is giving me swelling in my naughtybits

>>40999674
G-guys please stop posting this stuff, I've already beat off twice this morning and my dick hurts.

>>41021832
any constructive advise?

>>41021853
I have a herniated disk in my L5 i stopped doing squats for years and it never got better. last few months i started squatting again, i warmed up slow, started with like 135 and started squatting without a belt to make sure support muscles are getting developed, i squat pretty much pain free now. i squatted 4x8 at 250 yesterday. not alot of weight but not bad for not squatting for years and years

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Should I use this pic for tinder?
Inb4 gyno

>>41022095
You should, behind a 40C bra.

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>>40999612
Are lateral raises a pull or a push?

>>41022121
Shoulders are pushes. The end motion with the weights further from your body are pushes.

>>41022107
Is it a no-go?

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Bros, I feel like I need some orientation or some direction at this point in my lifting career, because frankly i'm at a loss.

>5'8 170lbs
>145 OHP
>225 BP (For reps)
>335 SQ
>425 DL

I'm doing a variation of PPL, with basically reduced L and added accessories because my legs are already huge.

Problem is I still look DYEL as fuark, to the point where people will literally come up to my while I deadlift and ask me how it's physically possible for a newbie to lift that much

Is strength really a meme? Should I cave a just do a brosplit? I could really use some direction

I do 30 minutes of cardio five times a week, sometimes 40. Is this enough for weight loss along with a deficit diet and lifting?

>>41022275
Bump

If I'm doing strength training, should I get Whey or Protein powder? Any recommendations?

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>>41013740
thanks, bro

>>41022275
Post body.

should I be careful when I squat 2 pl8 if I got a torn PCL ?

>>41022892
>torn PCL
just low bar squat

>>41022095
Look how far the shadow of your nipple goes. Definite no go.

Also, pics without face give off creeper vibes. You want to be more subtle with showing off gains, e.g. beach, gym, etc.

How do you workout as soon as you wake up? how can I do it?

>>40999612
why do /fit/ moderators think it's okay to delete threads with 100+ replies if they think they do not belong on /fit/? I mean clearly the 100+ replies indicate otherwise.

do /fit/ moderators even lift?

>>41022995
Its tough but I did it successfully for a week now.
Force yourself out of bed, eat something small to get the motor running, shower and get going.

Preparation is key, I usually prepare my backpack with stuff the day before just like some food.
Cant handle this shit in the morning.

>>41023005
Because they can tell if it's 100+ posts of 3 people talking to each other with the occasional single post from someone else.

>>41023018
got it, thanks

What can I buy to help me have more energy? I can't swallow pills so ideally something that dissolves in water like berroca

>>41023253
I should mention I only need the energy for like an hour

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>>41023257

>>41023280
I should have mentioned I want to take it daily for years to come and DON'T want rotted insides

>>41002849

I've been forcing posture for 2 years now. Only difference is that it's easier to do now but I still have to be awar otherwise I slouch. Just keep at it.

On a slightly related note, my lower back fucking hurts. I think I bent it the wrong way by wearing one of those shoulder sling bags but it was too heavy and I forced myself to stand straight. Any tips to correct this?

>>41023287
Sips only rot you if you take it daily, but in this case, probably just look into B Vitamin powder that you can mix into your drinks. It'll be the cheapest avenue and the healthiest. You can always add caffeine powder if you need a quicker jolt for a shorter time.

If I do greyskull, can I do abcxabcx?

Also, how does a type 1 diabetic do a keto diet?

>>41023304

To specify, it's the very bottom of the lumbar curve.

>>41022995

When you wake up, you're usually dehydrated. Fix that first by having a glass of water or some sports drink at your bedside.

Got my blood results, everything is A-OK except for iron, which is right on the lower edge of normal. How the fuck is it possible be when I supplement iron (20mg/day) AND eat meat 1-2 times a day?

>>41023328
that's not how body routines work.
you need to give body time to recover otherwise you'll never manage linear progression.

I know that you should use sunblock daily, but should it just be on your face or all over?

>>41023572
If you eat to much egg it can block iron intake.

>>41023585
lol gona do it eniway bitch

>>41023741
then why do you ask a question in this thread?

lord i'll never understand these people.

>>41023787
i was looking for pussies like u to make my bitch

hahaha bitchboi

>>41023805
you may actually be retarded.

>>41023814
See >>41023328 for proof

>>41023814
ahahahaha bitchboi

ps just because i didnt finish middle school doesnt mean im retarted

if I'm bulking on 2300 calories a day and on one day I get say 3200 calories, is it more important to meet my daily goals for calories and macros, or to stay within the surplus range of 16,100 calories a week?

Basically, should I eat less today f I over ate yesterday while bulking, or is it more important to get my 2300 everyday?

>>41023830
dont reply to my posts ever again faggot

>>41023837
go by weekly

>>41001726
as an economist i feel qualified to reply

insufficient info, need a manual exam to manipulate the joint to identify ligament weaknesses, if any

also might check for osgood-shlatter depending on where "below the kneecap" is

if neither of those tell us anything, it's mri time

meanwhile, RICE = rest, ice, compress, elevate
ibuprofen if needed

for right now, make an appt with a doctor

>>41004152
maybe she was just looking for some sap to send her a pizza

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I'm doing fullbody AxBxA

should I do:
Option 1
day A Bench/row.
day B OHP/ Lats
Option 2
day A
Bench/lats
Day b
OHP / Row

>>41009671
gloves are perfectly fine
why not?

>>41012000
14%bf is not high, it is the low end of normal for man
10% is low and will require steady attention to maintain

be realistic about where you are and what you want to do

>>41013342
woosh is bs

>>41013820
broscience

>>41016346
body fat?
men 14-16%
women 20-22%

>>41023970
Lyle Mcdonald says it's valid.
That means it's valid.

>>41021287
usually low blood sugar when you haven't eaten recently

>>41006205
do you have callouses??? A that weight you shouldn't need gloves.

>>41023673
as does black tea and coffee

>>40999612
How can I build a strong back without compounds and cable rows?

t. herniated l5/s1

Please quick response:

Is there any point to taking EAA supplements or Tryptophan?

Thank you!

5'6'' 155 lbs semi fat fuck here.
My stats are 110 OHP, 140 bench, 220 squat and 290 deadlift. I want to cut atleast 10 lbs to get a bit skinnier and healthier looking because I've been chubby for my whole life and I really want to look leaner.
How should I balance my macros? Sticky says I need +1,5g of protein per pound of bodyweight but at 155 bw that means +230g of protein every day. At 1700 cals a day the protein itself makes up for over 40% of my total macros. Is this how it should be? How should I balance my carbs and fats?

>>41024126
I would go for 1g/lb of lean body mass, or .8g/lb of total body mass

>>41024154
What happens if I eat too much protein?

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M: upper body workout
T: swimming
W: Lower body workout
T: swimming
F: Upper body workout
S: swimming
Sunday : rest

So doing like this, will I make it ? or should i do swimming + lower body wkt ?

pic is goal

>>41024183
you explode

>>41024199
Is this religion specific? I'm christian.

>>41024204
>religion specific
You either pray to Rippetoe or you don't, it's that simple. Either way you will explode

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>>41002204
no he means like you make sexy explosion on your stomach

>>41024255
No but for real, how much can I fuck up if I eat too much protein?

>>41023673
>>41024089
Thanks guys, I don't eat a lot of eggs, but I do drink tea and coffee. Dairy as well, which has the same effect. Need to reconsider my breakfasts. Or start taking my supps later in the day.

>>41024264
Nothing happens, it becomes converted to energy (or stored as fat) just as any other calorie.
If there's a negative it is that it's expensive, quality protein calories are far more expensive than carbs or fat.

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Can I get somewhat aesthetic (>normie level) going to the gym 3x a week? What's the best 3x a week routine for aesthetics?

>>41024417
You can get that by never going to the gym

I'm working out twice today. Already went once, got back almost 4 hours ago. Should I go again in the next 1-2 hours or in the next 3-4? Trying to fit it in either before or after next class

Are preworkouts good if I use it short term (3-6 months) just to make better gainz and lose more weight at the start?

>>41024428
How's that working out for you?

Anyone find that taking a bath helps relieve soreness when first starting? Or is it all in the mind?

>>41021767
Make like your going to take a shit

When should I weigh chicken? Raw or cooked?

>>41024749
More accurate raw, more convenient cooked. I do cooked

Skinnyfat at 68kg 1.68m want to get down to 58kg problem is I eat like a fat fuck. I have zero self control and eat a family cadbury block and a 1lt coke every two days. How do i stop being a piece of shit and eating like this.

What does 1/2/3/4 mean?

is there a way to at least estimate your body fat % somewhat accurately?

>>41024926
Stop buying unhealthy shit

>>41024956
Use ctrl + f

>>41024956

That's amazing! That's the same password I have on my luggage!

>>41024926
>How do i stop being a piece of shit and eating like this.
by doing it and not stopping because it's hard.

it's really that simple, there's no secret, the people who make it are just like you but stronger, no genetics difference, no looking for something in your life that is stopping you.

no

only difference is who makes the effort and who doesnt

yates or BOR?

Any cardio activity with no knee involvement?
There's nowhere to swim near me and I can't run nor do bicycle.
pls help

>>41025083
>There's nowhere to swim near me
then go far

seriously like 99.999999% of questions here are: wahhhhhhh fucking wahhhhhhhhhhh i don't want to do the effort but i want the results(keeps crying in marxist)

and the answer is always the same

lol fucking inferior faggot either do the effort or never enjoy the results

How do I take better shirtless pictures for CBTs? In the mirror I look good (I think), but the camera always catches shadows that aren't there.

>>41025120
>not having a photographer on retainer for CBT threads

What the fuck happened?

I did 2 minutes run, 1 minute walk, 2 min run, 1 min walk e.t.c for 1 mile and did it in 8 minutes

Today I did 2 minutes and 30 seconds run, 1 minute walk (same pattern e.t.c)
At the exact same speed on the tread mill

And I completed the run in 8 minutes again??

What the fuck

>>41025189
>t. Freelance photographer looking for work

>>41019753
please this

>>41024836
That's what I was thinking. The weights on the label are probably for raw chicken, but you obviously don't eat raw chicken

>>41004849
u have intimacy issues anon

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What do you think about changing the hypertrophy days for a simple p/p/l in the PHAT routine?

I have a job in the summer that's quite far away, but I don't have a car. I think a good plan would be to bike there, but it's quite a long ways away(20km). Is there a training template for bicycling? I have ~20 days until I start the job.

>>41025404
I think you are cutting too hard, I'd go with a -300 calories cut for your height, -700 is like eating a third less of your maintenance which is tooooo much cutting.

imagine if a guy maintains at 3000 calories, cutting at 2000 calories would mean he will lose a lot of muscle.
it seems to me you hit your chest on day A your back on day B and shoulders and some legs on day C which in my humble opinion is absolutely retarded.

I firmly believe in wholebody workouts though, but if you think it works for you you might as well.

but you hit your chest once a week I hit mine 3 times a week, who will have a bigger chest at the end?

what you can do is spread your same exercises around, so that you're doing 1 back 1 chest 1 shoulders 1 legs every day. so yeah that would be how I would help.

>>41025772
first of all thanks for taking a moment to reply

>>41025772
>I think you are cutting too hard, I'd go with a -300 calories cut for your height, -700 is like eating a third less of your maintenance which is tooooo much cutting.
if im 173 85 kg my maint is around 2300 cals
the thing is, i think my ideal weight is around 70, 75 kg so i have A LONG way to go, so i want to cut at at least 0.5 kg per week, 1kg if possible. My ideal would be 1000 cals deficit per day but i know that is kinda extreme

>day C which in my humble opinion is absolutely retarded.
but theres no objective universally accepted scientific consensus on this right?
like, some harvard doctors and award winning muscled men favour one aproach and some favour other, right?

i say this because i notice that this is one of those things that really divides people.

>>41025853
Not that dude, but you sound like a know it all. That anon gave you solid advice, the program is shit and if you want to cut so quick that what little muscle you have go with it, that's fine. It didn't take 2 months to become a fatass,

>>41025895
no no, you got me wrong, im not implying that what he said is good advice, im just saying what i've seen from experience to get another perspective.

Even if the program is shit, are all splits shit? theres no good split?

Would everyone, all of the harvard doctors and god tier award winning muscled men agree that i should switch to a full body workout?

if so, which one?

because i want to differenciate what is an opinion from a fact.

for example, all god tier medics in the world agree, for example, that humans have nerves, theres no discussion, no opinion, no nothing
but on other things like say, how the human brain works, theres lot of discussion, even amongst the god tier harvard title havers.

so you kinda have to listen to both arguments and decide for yourself, i think the split vs whole body is similar, you have to really listen and decide because theres no real objective 100% accepted truth for all.

even so, i may be doing a shitty split, or there may be a whole body routine that is better than other, but im in no way claiming to know more than the people who give me advice.

im just want to know different opinions of people who know a lot about the subject

clearly some people who know a lot think split is better and other think full body is better

are planks really useful for abs?

everyone says theyre "the ultimate plank excersise"

but from what i see, they are easy as fuck. I've never isolated abs.. ever and first time i did them i could hold them for 2 minutes... easy, and i stopped there because supposedly thats "trained" status

but look at this:
http://physicalliving.com/how-long-should-i-hold-the-plank-exercise-for/

15 year olds who can do 1 hour plank
50 year olds who can do 4 hour planks

its basically a free effortless excersise, how does it even work your abs at all.

http://physicalliving.com/how-long-should-i-hold-the-plank-exercise-for/

>>41025991

there is progression for planks man, move up.

it's hard for me to cum to anything BUT myself really... right before I blow my thoughts usually re-center on how great I am

>>40999612
yes :P

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>>41024196
plz breh i just need some good advice

Recommend me some good stretches?
Did my first day in gym Saturday and uper body still hurts. Can't open the left elbow fully without pain which weirdly just started today or should I not go 180 degree with my arms while lifting?

>>41026037
but then the fitness levels that are quoted everywhere are shit.

like, trained should be 30 minute plank, not 1 minute plank.

>>41026264
my stretching priority list based on my personal problems. usually 1x60s
>quads (10x10s, tendonitis)
>rectus femoris (tendonitis)
>foam roll quads (tendonitis)
>pendulum stretch (5 min, 10kg DB, tendonitis)
>adductors (squats)
>foam roll upper back (posture)
>hip flexors (posture)
>soleus (squats)
>biceps (tendonitis)
>lats (posture)
>chest (posture, squats)
>hamstrings (running)
>gastrocnemius (running)
>triceps (preventing tendonitis)
>glutes (???)

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What will this stretch do for me? Is it worth adding to my stretching routine?

>>41024196
that routine could work, for achieving that body your diet is crucial, what are your current stats? are you bulking or cuting?

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Need some sick delt routines.

>>41026404
just for curiosity may i see your stretchign yroutine?

do you do it before or after?

>>41012476
You're always going to have an excuse. Don't use it. If you're tired, go. Hungry, go. Stressed, go. Tired is the worst excuse because working out actually gives you more energy, especially if you make it a habit.

What's a better overall lat and bicep workout?

lat pull down
Pull-ups
High rows

Bloated after a high sodium and high carb day. What to do? Even my face looks bloated.
Weight increased almost 4lb.

I need bulking help. I'm 5'7 135lbs. I have a high metabolism and I load UPS package trucks for a job. How can I bulk and get it to stick?

What routine/rep range would you recommend someone while bulking to make the most out of it? Even if your lifts are higher than average, should you still do lower reps?

>>41025772
but cutting at 1000 cals per day wouldnt that be about 2lbs per week which is acceptable rate?

>>41019753
more opinions on this please, everyone read it and tell me what you would do

>>41026883
>Even if your lifts are higher than average
post your exact stats delution boy

>>41026939
2lbs per week is quite high. A very obese person can expect that rate in the early month, but it should level out to around 1lb per week overall.

>>41026988
but im 173cm and my ideal body weight is 70kg. But my current bodyweight is 85.

isnt 15 kg of excess weight considered VERY OBESE?

>>41027072
>173cm 85kg

You have a BMI of 28, which makes you overweight. Obese is 30 and up.

Aiming for 1lb a week, should take you around 6 months to get down to 70kg.

>>41027128
hey you're right, that doesnt sound so crazy.

So my mantainance is supposedly 2200

so i should aim to eat 1800 cals then? do i factor in excersise, i lift 3 times per week and go to and from college 3 times per week

>>41027128
>BMI
isn't that proven to be objectively obsolete and not accurate?

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I wanna get a bike for doing cardio. Not sure what type to get.

Probably just going to be riding some local trails. Most of them are pavement but there's a few offroad ones. Wouldn't mind having one to commute around sometimes too since I live close to my job.

>tl;dr: WHAT KIND OF BIKE SHOULD I GET

if i'm doing an extreme cut, but only dropping 1 lb every 3 -4 weeks most likely scenario is that i underestimated my calories right?

like, theres no special genetic scenario in which even tough im having a deficit of 1000 cals per day the body somehow finds a way to hold on to the fat, right?

>>41027235
BMI is a fast and easy method for determining general health. It only requires you to find out your height and weight. You don't need to measure your waist (which is inconsistent), measure your body fat (which requires advanced machines) or wait for some bloodwork test to return.

Since you are only using your height and weight it cannot be used for anything serious, but its a good start.

>proven to be objectively obsolete

In what?

>not accurate?

If you know your height and weight its perfect in that regard.