QTDDTOT

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>>41043644
Hi skeleton here
I'm bulking as you can guess but I can only reach like 1300 calories yet I'm trying for 2700 calories
I have shitloads of pop tarts but I feel like I'll die if I eat them all
Help me

>>41043644
Approximate calories of Shawarma Garlic sauce ?

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Seems like a dumb question but idk what to fucking do.

I'm trying to cut right now. I didn't have problems before but now i can't surpress my want and desire to just eat.

Anyone have good tips and tricks on suppressing my hunger so i can stay on my calorie intake?

>>41043681
51

Took a year off lifting because marriage and two kids, im a stay at home father.


Get back into lifting seriously in December

240lbs
Stats then for 1RM
2plate bench
165lb OHP
3plate squat atg
4plate deadlift


Stats now
5'7 190

275lb bench
185lb ohp
365lb squat atg
475lb deadlift
How did I make such crazy gains WHILE cutting?

>>41043695
51 what ? A tbsp ?

>>41043689


Drink lots of water. Minimum of a gallon a day. I drink 2 max, min 1.5 gallons a day.

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>>41043729
Yes
If you have a phone use MyFitnessPal for your diet counter

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Doing Reg Park's beginner routine. Should I be doing Pendlay rows or something more like Yates style?

>>41043662


Drink 2 cups of full milk with every meal. Easy gains right there.

>>41043746
Thanks but more like 209 calories per tbps , fucked my calorie count again

>>41043749
Shit now I have to buy milk

on a bulk of ~500 calories, is it normal to wake up hungry in the morning, or even in the night? how do i know if im actually eating enough or too much, i count calories but i know that cant be fully trusted because i dont know what my true maintenance is

>>41043759


Or just eat another serving of whatever protein you're having in each meal.


An extra tin of tuna, 2 extra eggs, a second chicken breast, etc.


Or, if yiu don't care, just have one cheeseburger a day. I prefer Carl Jr's half pound six dollar guacamole burger. Tastes so fucking good and its over a thousand calories.

>>41043644
A calorie deficit is still a calorie deficit rigth? By this i mean if im currently in a 800 cals deficit but lets say someday i binge and just leave a 100 cal deficit , im going to have problems for the sudden increase in calories intake?

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>>41043777
Checked
Five guys is the shit though
> too bad I have to be healthy so I can't eat them anymore

I injured my knee, didn't squat for a whole month.

Now my strength has dropped to almost 2/3 of what it was before.

I was still on a bulk, did upper body work, got my proteins...

Normal?

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What does this mean? I've seen this posted at least twice already.

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>>41043834
Always check your corners anon

If alphas are 100% totally superior, then they also have superior empathy and kindness, so they would never make fun of a beta instead they would help them be better

Therefore everyone here who makes fun of betas aren't really alphas.

checkmate chad

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>>41043851
Your right
True alphas are bros but chads are chads

>>41043834
This gif really triggered my ocd and my paranoid delusional personality disorder
Thanks you fuck
Hold me brehs

>>41043868
>>41043834
>.gif

sure buddy, try harder. coudl someone explain me what the jump scare is? im not gonna open it under any circumstance but id prefer if someone explains it to me

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>>41043885
You're a pussy and an idiot
That explain it for you

>>41043846
Check my corners?

want to hit my vastus medialis harder, any way to focus more on that specific muscle than the others?

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How can I make conscientiously correcting my posture into sub-conscience?

I have a bit of APT and I slouch a bit, this looks awful in every state.

how can I "just B.E." correctly postured? should I look into taking more sport / cardio / flexibility movements?

>>41044018
>How can I make conscientiously correcting my posture into sub-conscience?
you do it conscioulsy and paying a lot of attention for a long time and it slowly becomes second nature.

that's how you learn anything actually

>>41043922
>califications
i am a master logic risk asseser and a superior intellect either get me the answer i requested or get out of the way of my trainlocomotive before it steps you down inferiroboy

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>>41044030
It's a gif of that picture being flipped back and forth
You little bitch

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>>41043928
Check your corners

>>41044050
i ended opening it and it was scary anyway

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Does depression lower your BMR or something? I've had 500 calories over the past 60 or so hours and I'm not even hungry. I've never felt like this before.

How come manlets can gain muscle and strength faster than lanklets like myself?

>>41044201
shorter limbs, takes less muscle to fill it

>>41043749
Please don't do this. Eat healthy things like nuts, fish, and drink Ripple if you want a milk like drink.

I've been keeping a perfect 1500 cals per day cut for 1 month but i now i had a family dinner which i could not deny and i was obligated to pig out.

i totally lost control ate until i was full


what is the maximum i can get fat from one meal??

can i gain 1kg of fat from one meal??

that means a 7700 cals surplus right? which means that plus my basal lifting and cardio this day would amount to about 10.000 cals

is it possible to have 10.000 cals in one meal, how would that look like?

i ate fish, chicken, potatoes, chocolate,3 different cakes, fried eggs and bacon.


is there a limit to how much food one can process in a given time?

Also, i predictably got a serious case of diharrea, could that make me have absorbed less of it?

>>41043802
go ahead and have it once and twice a week if you're eating decently throughout the week.

I have lordosis, heard that you must strengthen core besideds all to fix it. So. I can keep my stomach flat but to do so I must keep abdominals tense. If I relax the stomach kinda falls out like I'm a fatty and I'm a skellinngton 6'1/ 167. I know where the fat is and it's not it, it's abdominals wall or something like that. So all people who have flat stomach do you keep it tense all the time or it will straighten itself with time and exercises?

>>41043662
Protein shakes, peanuts and bananas

>>41044566
Relax mate. If it's a one off then just forget about it and move on. It's alright to pig out once in a while. It's when it becomes a regular occurrence that the problems start.

>>41044769
>It's alright to pig out once in a whil
i really didnt count on that one, is it possible i ate 10.000 cals in one go? is it physically possible?

>>41043644
I want to start putting in accessory work on the Big Three. It's bench day coming up for me. What can I do after I do my compound lift of bench? I want to reach lmfao 2pl8 in about a month. I'm thinking I can get there if I train bench 3x a week and keep adding weight. Also would like any good form tips/links if any anons have it.

>>41044806
dumbell flyes its a must, they target the pec specifically. you could also add some incline bench to hit it from a different angle.

also, are you isolating your triceps? because bench is very triceps dependant

>>41044946
Did a bit of tricep isolation. Mostly on days where I had time to kill in the gym and I didn't want to just leave after I benched. I'll do sets of tricep isolation and dumbell flyes tomorrow then.

>>41045010
>Did a bit of tricep isolation
what do you mean did a bit

you dont do a bit

it coutns as nothing if you do an excersise once every 3 weeks or everytime you feel like it

you have to follow a strict constant routine exactly the same for several months for it to even make a difference

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man how do you deal with cutting?

it's easy as fuck but it's so fucking boring to not eat anything - any tips?

>down 12kg with 10 to go

>>41043644
what is the best position for my hands while doing chin-ups?
>inb4 "on the bar"

>>41043727
Cause you're e statting>>41043747
Pendlay definitely although fierce 5 novice is a better beginner program and it explains the fine details better.

>>41043760
Trial and error, if you don't gain any weight add 250 cals and track another two weeks, 3 pounds a month is the golden number.

>>41043644
Three months ago I quit smoking and started watching what I eat - nothing super planned out, just counting calories and trying to get proper nutrition. Last week I started (trying) to run 5 km every other day, and today I bought a skip rope and found a ~6kg dumbbell. Current stats is 115kg, 177cm. Now my question is: gym and gym equipment and complete training stuff isn't required, right? All that's needed is proper diet and whatever proper excercise I can currently do?

>>41043662
Also skelly. If I don't feel like I am gonna throw up I am not happy with what I have eaten. I think this mindset works in the beginning.

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How wide should my OHP grip be?
I train with a shoulder width grip and my elbows are pointing away from me.
In some pictures I saw a wider grip, which feels to easy when practicing.
Am I focusing too much on triceps with my narrow grip?

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>>41045226
You should feel it. Try a wider grip. It'll feel better. https://stronglifts.com/overhead-press/ .

Now for this shit I am not sure. But elbow pain could be some ligament/muscle getting rubbed when you bend your elbow. More reasons to avoid the narrow, aka shoulder width grip OHP

https://www.youtube.com/watch?v=E7fB1RFStEM
https://www.youtube.com/watch?v=Gu1t7X2yq4M

Can I just cook my oats, throw them in a bottle and down them instead of eating them? The texture is fucking disgusting.

Better yet, can I just throw them in a protein shake and have that for breakfast?

what is a 1/2/3/4?

>>41045554
Numbers.

is drinking milk right after work out good?

>>41045903
Yes, perfect mixture of carbs and protein.
As long that it's the non/low fat version.

>>41045903
no, because milk tastes like shit

is 10 pull-ups and running up and down my stairs 10 times one time every hour good workout? im 24.2 BMI desu

>>41044200
It's normal that depression either drastically increases your apetite or lowers it

Just work-out and eat through it dude! Don't lose your gains because of some stupid brain chemicals!

I don't have a pullup bar and I don't have the money for one. What's a good alternative workout that gets the same muscles?

>>41045903
If I drink milk I can accidentally poo poo myself.

>>41045932
>low fat milk
time to stop lifting, you're not going to make it

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>>41045968
Nigger they cost ~20 dollars, just fucking buy one

is taking a beta carotene tablet (15mg, 25000IU) safe for getting a tan/glow?

>>41043689

A less healthy option: dip. Dip kills my appetite big time. It's not good for you, but it's a method. Smoking works too.

>>41043747

Move hand to vagina plz

im currently only eating only dinner and doing 40-60mins cardio a day and feel like shit, how long should I do this for?

im currently 15% bf and want to get to 10-12% bf

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do vertical push/pull, and horizontal push/pull interfere with each other?

say I do: day A ( bench/ row), and day B ( OHP/pullups)

Will they interfere because they're on the same line of motion, even if they are not using the same muscles?

>>41044566
>>41044791
i dont think your body could absorb 10kkcal at once, dont sweat it, if you really want you could drop 500kcal for the next few days

>>41046355
fucking assassins they were always cool as fuck but bretty bad on the table

>former vindicare player

What's a good bmi to stop cutting and start focussing on building muscles?

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>>41044791
>is it possible i ate 10.000 cals in one go? is it physically possible?

Yes. totally possible. Pic is 12 000kcal of food. it doesn't look like an amount that would be impossible to eat in a single day, right?

https://www.youtube.com/watch?v=Zw8iljkD1So

Sure, this is a competitive eater and it's a speed-eating challenge. But ordinary people can easily match this, if they can take their time. Some fatties on the show My 600lb Life could eat 27 000kcal in a single day. I think that, if you have experience in binging, you'll have the ability to take in a lot of food.

>>41043662
I start every day with 1l of milk which is ~600 cal right there, also nuts and eggs are ridiculously calorie and protein dense so they make for good breakfast/lunch and snacks respectively

It's worked for me so far

How to progress on PHUL? Add weight every week? Go with more series/reps?

>>41046368
>i dont think your body could absorb 10kkcal at once

If it's not something stupid like chugging oil, then sure you can.

https://www.youtube.com/watch?v=ttC7KbE_uDo
>For the record I have been on the toilet, leaking oil out of my butt for the past 9 hours.

Speed-eating a single ingredient in ridiculous quantities with added feelings of physical distress are the only situations where you'd have significantly incomplete digestion. If eating the food felt fine and the most discomfort you felt is feeling stuffed, you can assume it's all digested normally. If there even is a limit to how many calories you can absorb, I think it's a lot higher than 10Mcal.

>>41045057
1) Alternate day fasting. Fast or just eat very little for one day and eat at maintenance or slight surplus the next day, alternating between the two. You'll get to eat satisfying amounts every other day.

2) Intermittent fasting. Same deficit each day but you concentrate your eating into a smaller period of time. You'll get to eat at least one satisfying meal every day.

>>41046355
>Will they interfere because they're on the same line of motion

You mean would bench + row interfere with each other? Maybe a little. Benching needs back tension using your lats and scapular retractors so doing rows before them or supersetting bench and row can affect your benching. So just do bench first always.

There's no significant intersection with OHP and pull-ups.

How does cycling compare to running for cardio?

What's the best result i could possibly hope to achieve being 5'7?

>>41045496
Thanks a lot
I try a wider grip

I feel great strain in my back when I squat. Not really pain just gets way tight! It is usually the reason I fail a set rather than leg exhaustion.

I watched Alan Thralls videos on squat form and mistakes and try to adjust for all of those (core bracing, weight over foot, no butt wink etc) but still feel the same. Not even that heavy weights, I am very very tall tho.

Is it possible my core just isn't strong enough to brace properly, or is my form still just shit somehow?

How do I into 5x5 if I can't even do 5 bodyweight squats?

People here announce their lifts by saying things like "2pl8".

How much is that?

>>41043689
Try eating more filling foods. Things with lots of fiber, or simply just very calorie sparse food. You can stuff your face with certain types of salad and only get maybe 200 cal from a huge plate of food!

>>41046839
The N in Npl8 is the amount of 20kg/45lb plates on one side of a 20kg/45lb barbell.

>>41043644
Hello I normally don't post Here anyways I'm overweight slightly I weight 169 5-7 anyways I need to loose 15 pounds in three weeks what would be the most effective way to go about this. I know I can work out and lose it but that takes me longer I used to weight 139 when I used to do cross country in high school but I don't have much time due to work. I used to eat like shit because i could get away with it in high school but obviously cant do that know so any tips.

Is tbar rowing without a v grip ok? We only have one at the gym and tbar is my favorite row, I'm just concerned I won't be able to strap up using hands only

>>41046853
So lifting like, 60 kilos is.. 1.5pl8?

Where does the 8 come from?

>>41046806
It sucks at the start, but you just have to keep at it and you'll see progress. It shouldn't take too long

Most exercises can be varied to make it easier tho. You can try doing leg presses instead of squats for example.

>>41046882
So I guess the best combination of work outs and eating advice is what I'm looking for thanks in Advance

>>41046882
Effective?
Tapeworm

>>41046893
1pl8 is 60 kg
20 kg bar + 20 kg *2 (1 pl8 on either side) of the bar) = 60

The actual name is plate (pl-eight)

I'm buying a dip belt and some plates for weighted dips and pullups/chinups (maybe a barbell too so I can do deadlifts and OHP, probably will have to forgo squats and bench though because I don't have money for a bench or rack)

My question is, is just doing pull ups enough, or do I need to do chin ups as well? They essentially work the same muscles right? Personally I'd find it easier to just focus on one but I don't want to miss out on something

Also I might as well ask, is there any cheap way build some sort of squat rack?

>>41046893
No, 60kg is 1p8. One 20kg plate on each side plus the 20kg bar is 3x20kg=60kg. Npl8 = 20kg x 2 x N + 20kg

>Where does the 8 come from?
Internet speak? hate->h8, plate->pl8

5'7 184 pounds

I am on TRT, I look like I lift with clothes on but without I look fat with wide love handles
how do I make it so I look like I life when I have clothes on and also get lean with no love handles so I have definition
Is there a medium between these two or do I have to choose one

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>>41046917
Right, forgot the bar. Okay, thanks.

>The actual name is plate (pl-eight)

Doh.

>>41046933
Increase muscle mass, decrease fat mass. So get to a low enough BF% that you don't have love handles at the same weight you currently are or at a higher weight. Grow the muscle first and then diet. Or alternate between bulking and cutting in 1-2 week intervals.

>>41046976
so basically recomping? i've been thinking about eating at maintenance while lifting the same way but not sure because people say ill just spin my wheels.

I started psmf 2 days ago to lose the fat first but im having doubts because I look nice atleast with clothes on at the moment and wouldnt want to ruin that, i've been obese my first 16 years so its a big improvement

>>41046907
Ok thanks where do I buy one. No but seriously any real advice would be helpful i can buy all the food and what not and can put up the effort that's not an issue I just need some advice

>>41046990
>eating at maintenance while lifting

What you do is eat at maintenance or very small surplus on average, not every day. Recomping is done with alternating calorie intake in, at the shortest, one day cycles. Also doing intermittent fasting is supposedly good for recomping.

>>41043644
when it says 100g of pineapple is X calories they mean the whole thing right? not just the flesh?

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>>41047053
no, pic related. It means 100g of pineapple flesh. Like if you chunked up some pineapple and put it on scale and weighed out 100g, then there would be X calories in it

>>41047093
but then why when we're talking about shit like meat that has bones you count the whole thing?

i'm really confused since for example, avocados have that seed that weights a fuck ton while the flesh barely weights anything, and its commonly known avocados are high in calories

How much does drinking alcohol fuck up my gains? Obviously lifting and then drinking fucks up my recovery, but lets say I went to the gym, eat good, slept well and then went drinking the next night. Am I still screwed as far as gains and recovery goes?

Also, should I go with vodka (or tequila, rum, gin) shots, or the additional calories from cocktails doesn't matter since I am already fucking up nutrition?

>inb4 faggot because of cocktails

>>41047053
The nutrition data on packages is for the contents of the package so I assume that means the calorimetry is done on the whole contents.

For nutrition data online on unpackaged foods you'll have to read what it says carefully. Usually for foods with parts that aren't eaten there ought to be a separate entry for each. Like eggs with or without the shell where eggs with shell have less nutrients per 100g because the numbers are compensated for the increased weight of having the shell. I'd think the same should apply for pineapple but it's possible the data you're looking at just isn't properly labeled. So, it just says "pineapple" where it could be data based on calorimetry done on a whole pineapple or just pineapple flesh. Since a lot of data is aggregated from other sources, it's entirely possible that this piece of information was dropped at some point.

>>41047129
alright, thanks for the insight.

>>41047107
When calories in food are measured it usually means the edible portion of the of food. But like the other anon said, it's good to check multiple sources to make sure

>>41047125
As far as I know alchohol 'blocks' your body from burning other calories because it has to be metabolized first, but it doesn't get stored as fat/energy. So if you're cutting it will delay progress.

Strength wise I don't think it would affect you as much, unless being hungover reduces your performance in the gym.

I'd go with shots because you're only getting the alchohol calories, which don't get stored by the body, rather than the sugar from cocktails.

To reduce hangover just drink a shitload of water between shots to stay hydrated, you will barely even feel it the next morning.

>>41047125
I think the biggest detriment to gains from drinking is fucking with the quantity and quality of your sleep. Alcohol shortens sleep and reduces its quality. It's probably okay to drink in such a way that all of the alcohol is gone from your blood by the time you go to sleep. So a few drinks six hours before bedtime would be safe. Read up on alcohol metabolization rate and the amount of alcohol in the stuff you usually drink to get a clear picture of exactly how much you can drink at what time.

Unfortunately social drinking is customarily done too late. You can try to convince your pals to get to the bar earlier and get out earlier.

>>41047200

I am not even that much of a drinker, for example I am not drinking the next 5 months because I only really drinking with my friends back home. Just figured I'd ask. I guess I gotta research some more, thanks.

>>41047199

This is great information right there. Sticking to shots was kind of obvious but I thought I would ask.

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Tanning question. From paper white to bronze - I've been laying out in the sun, 15 minutes per side for a few days now that that weather is nice.

Is it alright to do this everyday until I'm the desired tone? Or should I give my skin some rest days? I don't have sunburn anywhere, and it feels good man.

>>41047300
>falling for the tanning meme
enjoy your skin cancer

>>41047199
>As far as I know alchohol 'blocks' your body from burning other calories because it has to be metabolized first, but it doesn't get stored as fat/energy.

The alcohol itself doesn't direct turn into fat except in small amounts. Ethanol is metabolized into acetate which is toxic. This is where the "blocking" happens. Burning of fat and carbs is halted and acetate takes their place everywhere until all the acetate is burned. So, fat and carbs that would've been burned otherwise aren't so they might be stored as fat after burning the acetate is done. Therefore, alcohol provides you with calories like any other food and you will store any surplus energy as fat when you consume a combination of food and alcohol.

https://www.ncbi.nlm.nih.gov/pubmed/11115785
>EtOH cannot be stored in the body and is toxic, so that there is an obligatory continuous oxidation of EtOH and it becomes the priority fuel to be metabolized. In contrast to CHO, its rate of oxidation does not depend on the dose ingested. As with CHO intake, it engenders a shift in postprandial substrate utilization (decrease in fat oxidation), but by a non-insulin-mediated mechanism. A limited amount of EtOH can be converted to fatty acids by hepatic de novo lipogenesis (as occurs with high levels of CHO feeding) from acetate production, which inhibits lipolysis in peripheral tissues

if 100% of your calories were from alcohol, you wouldn't gain much fat tissue, apparently. Not a recommended diet though.

If I do it 3x a week, how many sets/reps should I be doing on an ab wheel?

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>>41047300
This is why people should read the SS book. So many questions have simple answers that people could reach themselves, if they just acquired some basic knowledge.

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>>41047534
that's really in SS? so basically im making newbie skin gains with 15 minutes a day, and will plateau pretty soon.

gonna finally read this book, that's actually pretty interesting.

I'm currently sitting at about 17% bodyfat and i cant seem to shred the last bit of fat. aiming for 12% bodyfat but i feel like my diet is making me lose more muscle than fat because my lifts are stagnating

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Hey guys I accidentally the salsa on my breakfast

>wat do

>>41047645
Salsa is low cal as shit my faggot dude

>>41047595
The book has many interesting bits of information that are useful for training in general and not just for doing the program. The program is just one chapter of the book. 90% of the book is explaining technique in lifts, general biomechanics and busting some lifting-related myths.

>>41047627
question being how to lose last bit of fat.

Does IF really burn fat like i've been told?

>>41047693
All about the cals brah

>>41046236
bump

>>41047797
Beta carotene alone won't give you a normal looking tan; it'll make you yellow/orange. You still need UV light to become brown.

I just recently started SS because I'm tired of being a weak skelly. I just squatted 95 lb on my 5th session, and my groin fucking hurts. I don't think it's impingement; I spread my knees and keep the toes pointed out, and my mobility / flexibility are good. Did I just strain some weak muscle that I'm not used to using? Should take a break from the squat for a while?

I started lifting just last week and now NOT being in a good posture ( sitting )... feels bad. As in I feel really uncomfortable if I slouch.

I'm not used to being in a good posture the whole day though so I'm now constantly uncomfortable.

Is this okay?

>>41047645
Scrape it into a bowl for later.

anyp roper way to calculate calories burned on running in a treadmill? the one at my gym tells me to put age, sex and weight but I dont trust it much

I usually do 15mins of running at 10km/h with a bodyweight of 68kg and it tells me it burns around 200kcals, is this legit?

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Is this a meme or a legit good program?

>>41047923
Why does it even matter?

>>41043749
>>41046469
>Milk
BAKA white pee/pol/

>>41047932
because I'm cutting and would be nice to eat more

>>41047952
That's not how it works friendo

>>41047928
this is a legit good program. I'd probably do it if I had to start all over again

What are some good preworkout brands? I usually just drink ON protein after my lifts but was wondering if NO2 or whatever would be good for them vain gains.

>>41047973
it is

I need to eat 1700kcals to be at a 300 deficit, if I burn 200kcals running, I can eat a total of 1900kcals and still be at a 300 deficit my negro.

>>41048006
pre-workout is a meme, drink coffee or buy caffeine
might aswell get some coke with the money youre paying for some shitty glorified tiny amount of caffeine aka pre workout

These are the exercises I want to do. I want to gym 4 days a week maximum. How should I organize them and split them up to allow optimal intensity and healing time? Anything I should add or take out?

>Bouldering (at least 1.5hrs per week)
>Flat db bench
>OHP
>Deadlift
>Lowbar squat
>Pull-ups
>Chin-ups
>Hanging leg raises
>Reverse wrist curls
>Lateral db raise

>>41048029
Okay, I'll skip the preworkout. I don't really need it for energy, I've got plenty of that and do drink coffee when I'm feeling a little drowsy or slow.

I was wondering really about something that would actually help my physique or muscle gains/looks. I'm pretty happy with how I look now, was just wondering if there was a way to enhance with the pre.

My gf wants to lose weight but she wants to stay thicc in her thighs and ass.

However, everything I've read says you can't build muscle and lose weight at the same time.

So, is it pointless for her to do squats and deadlifts while cutting? Should she just do a shitload of cardio until she's lean, then eat at a surplus while squatting and DLing to build her glutes? What's the best way to go about this?

>>41048058
>I was wondering really about something that would actually help my physique or muscle gains/looks. I'm pretty happy with how I look now, was just wondering if there was a way to enhance with the pre.


to put muscle you need to eat above your TDEE, to lose its the opposite.


nothing can enhance anything outside ILLEGAL drugs, nothing that is legal works.

welcome to the natty ride, enjoy it while the dudes that roid make the progress that takes you a year in just 3 months

>>41045057
very easy with intermittent fasting + full time job; just occupy your time with something instead of sitting in front of a computer

I find I get the worst cravings for food when I'm doing nothing or playing games

>>41048077

Bulk then cut.

>>41048096
>fat girl bulking
Seems legit

>>41048108

Yes, the point is, you gain muscle mass when you're fat, so getting rid of the fat before attempting to build muscle is pretty fucking retarded.

>>41047125
alcohol has priority in being metabolized

if you're trying to build muscle, avoid it or drink as little as possible

alternatively, if you want to just get smashed, shoot vodka or low calorie liquor

if you're on a cut, adjust calories/carbs accordingly

alcohol really shouldnt have much of an impact if you do everything else right in terms of diet

>>41048119
not the other anon but PLEASE, do NOT bulk if youre already to the fat side unless you want to spend over a year slowly cutting unless you want to lose all the muscle mass you gained.

DON'T

>>41047693
IF works better to "manage" calorie intake more than being a silver bullet for fat burning

that said, doing IF has done wonders for my management

>>41048119
>you gain muscle mass when you're fat
You really aren't smart enough to be answering questions brah

>>41045525
Yes. If you have a blender then you can literally just throw that shit in with milk, protein powder, and, if you like, a banana. That's what I do when I can't be bothered with stuffing my face with that crap.

>>41045946
No. Just go to the gym and fucking lift. Even if it's just the bar.

>>41048167
bait.
>>41048119
>>41048096
You can gain muscle while losing fat dumbasses.

>>41048167

Lets go back to the original question "brah"

>everything I've read says you can't build muscle and lose weight at the same time.
>So, is it pointless for her to do squats and deadlifts while cutting?

The context is, someone who's fat AND lifting. Not just fat. He asked if you need get lean before putting gaining muscle. The answer is no.

78 kg 180cm manlet here. My arms are skinny and I have ALL the fat in my belly, sides and butt. I don't want to get huge but I want to be fit, thats all. I know only way to lose fat is simply cutting but is there any way doing that while getting stronger/having big arms?

>>41048228
I'm the guy who asked the question.

So, the answer is that my gf should do cardio and lift while cutting, and she will lose weight while building muscle..?

>>41048280

The end goal is to be thick (from muscle mass) and lean. Right now I assume she has too much fat and too little muscle. If this is the case, she should focus on gaining muscle mass. After she has gained sufficient muscle to be however thick she likes, then focus on losing the fat.

Initially she will lose fat while gaining muscle, but if she wants to continue gaining muscle, enough to be considered "thick" after cutting the fat, it would be detrimental to cut the fat before gaining the muscle.

Is that clear enough?

>>41046929
Just gonna give my question a little bump

requesting pic of the post of a guy with his body pic and him saying that strenght = aesthetic, with colourer circles around the muscles worked in each big lift
thanks

>>41046929
For the pullup and chinup part, I recommend doing both.

Why the fuck am I struggling with pushups so much compared to anything else? Are they just more difficult than most excersises or am I just weak? Also, how important is arm positioning for pushups?

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>>41046929
you can build a homemade squat/bench rack, ive read people saying that they used one for years lifting 200kg and never had any problems, though it is bit scary

pic related, cant cost more than 30 bucks and it can be made in 1 day

>>41048443
What arm position do you usually use? And what do you mean by "everything else"?

>>41048466
Kek yeah that does look a little sketchy, maybe I'll look into a cheap 'stand' or something

>>41047871
>Should take a break from the squat for a while?

See how it feels to squat next time. Don't aggravate whatever is hurt but do try to work around it. Do leg press and back extensions if you have to stop squatting.

>>41048363

I hear you, but most of what you're saying is the opposite of what I've read in the sticky and other places online

>The end goal is to be thick (from muscle mass) and lean. Right now I assume she has too much fat and too little muscle.

This is correct.

>If this is the case, she should focus on gaining muscle mass. After she has gained sufficient muscle to be however thick she likes, then focus on losing the fat.

...but in order to gain muscle mass, she needs to eat at a surplus, correct? It is not realistic for her to gain muscle mass without gaining more fat as well, correct? Therefore, you are effectively saying she needs to put on more weight - but her goal is specifically to LOSE weight.

>Initially she will lose fat while gaining muscle, but if she wants to continue gaining muscle, enough to be considered "thick" after cutting the fat, it would be detrimental to cut the fat before gaining the muscle.

Except, once again, everything I've read says that you should always be lean before starting a bulk (read: gaining muscle mass). So, shouldn't she get lean FIRST, then focus on gaining muscle?

>Is that clear enough?

I can't tell if I'm being trolled. Someone help.

>>41048029
>I need to eat 1700kcals to be at a 300 deficit, if I burn 200kcals running, I can eat a total of 1900kcals and still be at a 300 deficit my negro.

Your best source of information on your calorie expenditure is your weight. What you can do is just make a guess as to how much you're spending on different days. Observe how your weight loss progresses for two weeks. Weigh every day and compare weekly averages. If your weight loss slows down, you guessed too high, reduce calories. If you're losing weight at the desired rate, you guessed about right.

>>41047457
pls respond fit

>>41048600
As many as you can with good form

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I have nerve damage in my right arm, it really affects my manual dexterity and grip strength. Because of this I can't do many exercises that require both hands.

Should I just lift dumbbells and embrace my inner fiddlecrab?

>>41048029
>counting exercise so you can stuff your face

Are you even trying to make it?

I was a fat kid and now Im skinny obese with gyno and wide hip bones. Can I be inherently low test if I have normall balls, a huge dick and I cum buckets?

>>41048527
Dude if she's fat she has a caloric surplus hanging off her body. She'll get newbie gains if she starts lifting while losing weight.

You're going to have a really fat gf if you tell your already fat gf to bulk, wtf why are you even considering that?

>>41048888

I'm not; that's just what that guy was telling me to do. My question was if it's pointless to lift while cutting for any purpose other than burning extra calories.

at the lowest point of a push up, the load you press is about 75% of your bodyweight, about 60% at the highest point. On average that equals 67% of your bodyweight. So if a 100kg person does a pushup, is that equal to a 67kg benchpress?

>>41048910

That guy is going to make you have a really fat gf.

Yes there's a point to lifting while cutting. You preserve more muscle and if you're untrained you can get newbie gains.

>>41048814
That's a pretty annoying handicap. Is it just for forearm muscles that are affected or do you have less strength above the elbow too?

If it's just your grip, you could use straps on your right hand. Then you could deadlift, row and do pull-ups. Pushing exercises are the things you probably can't do very well with the right arm.

>>41048942
I don't know about your percentages, but your push up weight will not equal your bench press weight.

>>41048942
It's about equal to a machine bench press of 67kg

>>41048947
ok, that's what I thought. thanks

>>41048979
The whole arm is pretty weak and it's very shaky, I can't even write my name with my right hand

>>41043644
if +500 cals surplus + lifting = gain muscle mass
and -500 cals deficit + lifting = loose fat
maintenance + lifting = ??? what should i expect

>>41048942
No, because a push-up also involves the rest of your body in trying to keep your spine and hips rigid. In the bench press you're a lot more supported so you can push more weight. It's the same reason your leg press weight (adjusted for angle) is a lot higher than your squat.

>>41049030

No gain, no loss. Expect nothing

>>41049042
but im at a deficit and still make progress

>>41049028
So your bicep, tricep and deltoids are affected too? What about the back muscles that attach to your humerus, lats, teres major/minor? Your pec?
Upper/middle/lower traps, rhomboids?

If you know exactly which nerve is damaged you can look up what muscles are innervated by the nerve and know the muscles that are affected.

>>41046806
How fat are you? Should do some fork put-downs.

Anyone aware of current dnp sources?

>>41049079
It's basically from the bicep down, I had a pretty severe injury and it was never the same again.

Can you guys help me make up some meals?
Aiming for 4 a day, 3500 calories

What are cheap sources of protein?

How long will 5kg of chicken breasts last me? Also gonna buy rice in bulk, oats in bulk, bananas, milk, bread and peanut butter, peanuts

Plz help me and also list the weights of the food I should be eating for each meal

So far I'm thinking

Breakfast - oats, milk, banana, whey mixed in

Lunch - 2 peanut butter sandwiches (4 slices of bread) or some sort of lunch meat and cheese

3rd meal - chicken, rice, asparagus or broccoli

4th meal - chicken, rice asparagus or broccoli

Or I'm just gonna scrap this idea and meal prep and just eat purely chicken/broccoli/rice

>>41049141
I saw your pathetic thread this morning, you ain't about this lifestyle boi

>>41049166
Bro succ me

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Going to the gym for the first time tomorrow. I'll be doing the sticky's version of SS. I've spent a lot of time looking at tutorial videos on all the exercises so I have a general idea what to do but still got some questions. Is it ok to squat with a fairly wide grip as my shoulders/arms aren't very flexible? Are pull ups just as good as chin ups in this routine? I prefer pullups. Is a two mile bicycle ride to the gym enough for a warm up? Any other tips for me?

>>41049030
>>41049047
If you're an absolute beginner or very fat, you can lose fat and gain muscle at the same time. You can even be at a deficit. If you lift for the first time it's a new stress your body has never experiences and your muscle mass will increase either way, even if you're eating in a deficit.

Now if you have more than a year of lifting under your bet and if your, genetics, training, protein intake, sleep and stress management are in check, you can recomp. Meaning you will lose fat very slowly and gain muscle very slowly, but eventually you'll just stop. You can't expect to recomp past the low teens of bf%.

>>41049130
How's your sensation in the arm, is that impaired too?

I'm thinking that if you can at least tell when the arm is getting hurt, then you could carefully try the strap thing and test out deadlifts and lat pulldowns. Use light enough weight and slowly and gradually work your way up over some weeks. If your arm hurts, then you stop. But if it seems fine then continue carefully progressing.

But if you have no sensation, then you can't tell when you're doing damage to it. So you could never tell if doing something's ok or not.

>>41049141
I don't see why you're trying to overcomplicate this. Eat a lot, make some mistakes, learn and improve. Everybody had to go through it.

>>41046482
bump pls respond

>>41049219
I've already been doing that for 4 years man, I want a solid easy to follow routine in place so no thought goes into it, I eat and I lift and I know I'm making gains.

>>41049210
Not a lot of sensation in my hand, but I'll try the strap. It might help.

>>41049178
>Is it ok to squat with a fairly wide grip as my shoulders/arms aren't very flexible?
Yes and it's very normal.
>Are pull ups just as good as chin ups in this routine?
Yes. Do whichever you prefer or can do more of.
>Is a two mile bicycle ride to the gym enough for a warm up? Any other tips for me?
You don't need to do cardio as a warmup. Try not to fatigue yourself and try to stop using the bike when you notice your squat and deadlift are suffering.
Warmup should be specific to the lift you're about to do. A good starting point is doing the bar first for 5-8 reps. Then doing 60% of your work set for 5 reps and last doing 80% of your work set for 3 reps. Then load up the weight you'll use to do your 3x5.

Fat here.

I just finished my first routine. I couldn't do every single set (started collapsing when trying to do more pushups). If I'm panting and sore and lightheaded does that mean I did something right? I've never really exercised before now.

What do you guys do to control your cravings while cutting?

>>41049247
Then calculate it yourself, my man. If you want to have it as easy as possible, just eat normally and drink a gallon of whole milk on top of it throughout the day every day. That's around 2400 calories, 125g of protein and it's cheap as fuck.

If you want it that complicated, get my fitness pal and calculate the macros and calories for the food.

>>41049273
Ok, be sure to focus hard on the sensations in your right arm so you'll notice if it's not withstanding the stress of getting pulled on.

And do train the right arm with dumbbells using whatever weight you can handle. It's possible that exercising the affected area more could cause some recovery. Also cardio, apparently.

https://www.ncbi.nlm.nih.gov/pubmed/24093610

>>41049299
Cigarettes and coffee.

>>41049294
It's just normal for someone who's been sedentary his whole life and suddenly starts exercising.

>>41049299
>>41049328
This, but also healthy alternatives:
Just drink water and tea as soon as you crave food.

>>41049274
thanks fa m

>>41049294

It takes a little time for your body to get used to such a big lifestyle change.

You did good. The important thing is to keep doing it. Go home, rest, eat healthy, and come in a day or two. Rinse and repeat. Eventually you will actually feel good at the end of workouts.

I went through the same thing.

Today I saw a guy DL 195kg x 3 with great form, and he looked like almost DYEL. What gives, I thought you'd look good already when you hit 4/3/2/1?

>>41049372
Question about diet. I'm not looking to get ripped here, I just want to slim down and get some muscle definition, so I'm obviously not going to eat eggs and chicken for every meal.

For the past month or so I've been eating a serving of oatmeal for breakfast, a bologna and cheese sandwich for lunch (white bread, 1 slice cheese, 3 slices bologna), and then whatever I make for dinner which is usually big on meat. Is this alright? Anything I should change?

Thanks.

Is it alright to do sumo while I lack the flexibility for a proper deadlift?

My ass and thighs are still sore from my last workout the day before yesterday. do i still do squats today?

Why can't I increase my lat raises past 15 pounds? Everything else is increasing.

if I trained upper body today

would it be okay to do pullups, pushups in the evening? would it help muscle growth. or it is overtraining and muscles need rest

>>41049412

Typically you want to avoid simple carbs like what is found in white bread when cutting.

However, what is far more important is that you count calories.

Find your TDEE using a calculator (there are plenty of free ones online) - it's based on your age, weight, daily activity level, gym frequency/intensity, etc.

Then subtract between 250-500 of that number - that is your calorie goal that you should never eat over.

As long as you accurately count your calories, eat under your TDEE and continue going to the gym, you are guaranteed to lose weight.

>>41045903
I'm drinking a litre right now

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Pls share your thoughts on my home gym
I got almost everything on CL and made the squat rack myself
I know the bench is shit, replacing it soon

>>41044681
mine straightened out

>>41046786
Nothing? :(
Bump

Going to the gym for nearly two months now.
Haven't lost any weight.
What the fuck am I doing wrong?
Also started calculating calories and don't eat more than 2100/day.

What /fit/ apps do you use on your phone?
I use MyPlate for tracking what I eat.

>>41049615
It's tight but pretty fucking comfy bro.

Would work out in.

>>41049615
Nigger just buy a 400$ rack for fucks sake

>>41048047
A
>Lowbar squat
>OHP
>Deadlift
>Chin-ups

B
>Lowbar squat
>Flat db bench
>Hanging leg raises
>Pull-ups

You can do
>Reverse wrist curls
>Lateral db raise
Any day or every day

Bouldering on the 4th session if you wanna do
AxBxACx
BxAxBCx

>>41049663
why? Mine already does the exact same thing

>>41049426
Yes, tough through it youre a man

>>41049433
OHP with wide grip

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Do you guys ever 'fall off the wagon' when you're eating a good bit less than TDEE? Some days I just feel insatiable and end up eating monster portions of dinner etc.

I know it slows me down, but I also know I am slowly but surely making progress. Comparing my lifestyle and eating habits to some months ago I'm doing way better, but even to you /fit/ monsters with BF% in the teens, do you guys have days like that too?

Assuming I can ohp 50kg for 5 reps for 3 sets, is it better to attempting to do more reps or add a bit more weight if I want to get bigger?

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What supplements do you take?

>>41049647
FItNotes for tracking lifts.

>>41049789
Creatine, vitamins, omega-3.

Intermediate workouts? I just got done with SS after about 7 months, switched to split, want to know if it will be effective in the long term.

Day1:
Squats 5x5
Deadlift 5x5 (only two sets at 5rm)
Leg Press 3x8
Leg Curls 3x8
Calf Raises 3x8
Pullups 3xmax

Day 2:
Bench 5x5
Shoulder Press 4x6
Pendlay Row 5x5
Incline 3x8
Curls 3x8
Dips 3xmax

Should I switch to 3x8 for most of this stuff. Pls help.

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>5'7 manlet
>165 lb fatfuck, probably a bit over 20%
>Lift 5 days a week, no cardio but I have a job where I walk around 13k+ steps a day

TDEE calculators typically put me at a 1900 - 2000 TDEE if I leave it at having a sedentary lifestyle. Seeing as how I walk at my job a decent amount and lift Mon - Friday, should I eat at around 1700 - 1800 cals a day or leave it at 1500?
I'll also probably incorporate bicycling on the weekends and after lifting sessions as well.

I wanna hit 13 - 15% by june/July.

>>41049982
lol you're not hitting 13-15% by july at 1700 cals or even 1500 cals

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>>41050066
Fug

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What's the best sport for my body type? I just want to be really good at one sport and apparently its not going to be liftan.

I'm fairly tall (75") have a pretty big wingspan (76"), a long torso relative to my manlet legs, narrow waist and hips, etc.

>>41049685
Yea until it doesn't... and it looks fucking gay

>>41050139
Are you fast as fuck?

Do girls like veiny arms?

>>41050241
Nurses do, and most nurses are girls!

t. nurse

>>41050241
I've had more negative than positive feedback about mine

>>41050241
Some do, some don't, same as literally any characteristic.
>am girl

>>41050241
I don't, some others do. I just want to poke a needle to them to see if it sprays.

t. not a nurse

>>41049678
Awesome, thank you!

>>41043644
is there anything i can do to regrow part of a skin faster than in 3 weeks

>>41050219
Nah, I'm best at middle-distance running (~800m-1500m), but the top athletes there are all like 5'9" with long legs...

>>41043644
how many more tinder matches do you guys get with six pack pics vs without?

I work night shift, and I had an awful night of sleep, almost no rest and can barely open my eyes. I have a tight schedule so I can't just go to the gym later. Will my work out be normal if I make myself go anyway or am I just going to probably guillotine myself?

Is roman chair/ hyperextension a thing?

im 6,1, 182lbs
i eat 1,8k-2k calories a day and atleast 160 proteins. i wanna reduce fat while also getting or atleast supporting muscle. each time i have gone to the gym i have hit a PR. very weak doe, just hit 1pl8 bench press. i do SL

>>41050409
We did gym after night shifts all the time.
The only thing to note is that our work wasn't really physical.

>>41050431
i forgot to ask my question, am i cutting my calories too much?

>>41050442
i would say no, you are in a good range.
once you start hitting a plateau, you can gradually reduce by increments of 100cals, it's good to leave wiggle room.

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Does smoking weed kill gains? People say it does and some say it doesnt. I dont know what to believe on this topic. Help an anon out?

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What the fuck did he snort, and how is he still alive?

How the hell do you jump 40 kg down and up in such a short time?

>>41050622
Eating less and running more, after that roids.

>>41043644
Nice digits

Just got some creatine for the first time.

Does it make you fart? I took the first dose a few hours ago and I've already made shrek tier fart gains.

How many tablespoons to hit 15g - or whatever recommended dose is, i read about loading and maintenance phases, but some sources said go straight to maintenance idk.

Ty bbs

>>41050617

I'm a daily smoker, started as a skelly in october, did ppl and watched my diet. i go to the gym 6 times a week sometimes stoned sometimes not. if you have the self discipline it doesn't really affect your gains if your main goal is aesthetics.

>>41050206
Fuck off. You don't know shit

>>41050617
weed makes you feel progressively more passive afterwards so its harder to stick to work out routines
its basically inhaling a burnt herb just like with tobacco, that´s gonna affect your oxygen intake negatively and worsen stamina in the long term

>>41050690
I like to smoke after my workout and have a protien shake. My gnc friend says it stops body from using protien and thc kills gains. Cant find anything online that isnt biased on the science behind this statement.

>>41049768
I'm eating at a 1000 calorie deficient, so that when I fuck up it's still not that bad. Ever since I've started I've never gone above maintenance

>>41043644
This one's not exactly a question but I've seen a "starting stretch" link or something like that with dynamic stretching to do before a workout but I've never found it again. Could somebody link me that or something similar, like a comprehensive guide that tells me all the basic stuff I should be doing before heavy lifting?

>>41050139
Chess

>>41043644
I just started lifting. I'm fat and out of shape. How do I improve squat mobility so I don't do half squats? I feel like I can't get my ass quite parallel with the floor. I feel like my back is staying straight, however.

Anyone got that pic of how to get massive loads saved? Help a brother out

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Can I do Keto + DNP + EC stack all at the same time?

Is protein powder a meme?

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I went to a tampoline park with some friends and now my upper/middle back is killing me. What do?

>>41050904
Did you try different variations of foot angles and stance width? The usual fix is pointing your feet outward more and not using a stance narrower than your shoulders so you can spread your thighs to the side as you descend.

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>>41043644
How to become gastonmode?

Starting cardio, lower legs get sore too quickly. Should I lift in addition to running?

>>41050980
I've done keto+DNP
It really helped reduce the sweating and I felt less lethargic

>>41051093
Sore how?

>>41051193
Sore as in burning pain within 15 minutes of running. I gave myself shin splints at the start of the year.

>>41050683
Nigga it's your life to lose. Have fun

How would an extended fasting from friday to monday work?
I'm allowed to eat anything at all?

What rep range/time under tension is the best for chest mass? I've been doing 5x5 165-170s and I was wondering if I should keep overloading or do 3x8.

Brought an apple to the gym to for dat see sugar during my squiddlies and diddlydoos.

Soft move or boss move?

Tons of health problems past two years, barely been to a gym that whole time. Finally healthy enough to go back. Although I have absolutely no muscle. Should I bother with strength training if my goals are purely just to look good? I really don't care how much I lift

>>41051250
How's your form and how heavy are you?

Why does the body burn lean muscle mass if you are eating at a severe caloric defecit, but burns fat mass if you stay ~500 cals less than your TDEE? shouldn't it burn fat mass at a severe caloric defecit as well? why does the body want to hold on to the fat mass?

>>41051493
Heavy for my height, hovering between 175-185 lbs.

No idea on form. I don't slouch or flail when I run and my gait is normal if that helps.

My hamstrings and quads are never nearly as sore which also concerns me.

>>41051489
>Should I bother with strength training if my goals are purely just to look good?

Are you mixing up powerlifting with strength training? Because what powerlifters, weightlifters and bodybuilders all do is strength training. Regardless of what movements you do at the gym, you do strength training when building muscle. So you need to care about how much you lift because being able to lift more is how you know you've built muscle.

>>41043644
I'm switched from an Upper Lower 2x a week to PPL 2x a week. And even though they both have the exact same volume, I feel way more beat up. Why is that?
Would it be okay to run PPLxPPLx instead?
(P.S. Stopped doing UL because squatting and deadlifting along with lower body accessories was taking way too much time)
Thanks /fit/

>>41051012
I'm a fucking idiot. I thought I had to keep my feet straight for some reason. I was almost turning them inward. I'll try this tonight. Thanks anon.

>>41051489
Uh yes. Bodies only look good when they have enough muscle to look "toned".

>>41051691
Watch videos on running form and practice. You might be striking the ground with your heel first, which would fuck you up.

Also if you're heavy that's going to cause extra stress, you could try swimming or biking or an elliptical until you lose some weight. Maybe even walking.

I'm tall and heavy (6'4" 230) and basically just think about and focus on form the whole time I'm running. I'm on week three of running 15mi/wk and haven't had any real problems aside from some slight runner's knee the first week, but I got some braces and haven't even had that problem since.

>>41051565
>why does the body want to hold on to the fat mass?

It doesn't.

Muscle loss is more of an issue for those who are already past beginner level muscle mass. The further developed you are, the more muscle loss occurs on caloric deficits. Slow cutting is important for those who are already big and don't want to lose strength. For DYELs it's not an issue.

Unless you're already lean. The more fat you have the easier it is to lose. The closer you are to being shredded, the harder it is to further lower your BF%. it's at this point that the ratio of muscle and fat lost starts changing even for untrained people. As I understand, the body recognizes the dwindling of the fat stores and starts more aggressively reducing it's energy usage to stave off what it expects is impending death from starvation.

But in all circumstances the body metabolizes a small amount of protein each day. Eating some protein makes sure that dietary protein is used and not muscle.

>>41049380
All the big 4 lifts can be very easy if you have the right proportions for it. If you have short arms and wide shoulders, you'll be great at OHP. If you have short arms and a barrel chest, you're great at benching. If you have short femurs and a long torso, you're great at squatting. If you have short torso and long arms, you're great at deadlifts. The dude you saw, probably had pretty long limbs and a comparatively short torso. Probably a similar build to Maxx Chewning, who pulls 615lbs despite looking dyel.
https://youtu.be/Cxqn_xrNGOk?t=8m14s

>>41051987
okay so I'm a relatively skinny guy (read: skeletor dyel) but all my fat is concentrated right in my gut, and i'd say I have a lot of it because I've calculated my bodyfat% at being around 20% ish. If I were to maintain a 1000 cal a day diet for a while would I lose the fat, but keep what minimal muscles I already have? my TDEE is around 2400 without excercise. I also plan to lift 3 days a week and run 5 days a week because I know excercise also helps maintain muscle while increasing fat loss. I'm reallt just trying to get my bodyfat down to 12-15% so I can start bulking

>>41051987
This is true af. As I am dropping under 20% my 1000cal deficit quickly became a issue. I was noticeably seeing my biceps and forearms get smaller. My lifts started to move backwards. I upped to 750 deficit then moving to 500 next week. Think I may have messed my metabolism up a little

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>start managing my diet to loose weight last month
>was 383 on 3/17
>check in today
>383
I really need to focus on this

>>41052299
>all my fat is concentrated right in my gut

This is to be expected. Fat isn't distributed evenly throughout the body. For males, the most common distribution is the waist being the area with the highest concentration of fat. Also, you might have anterior pelvic tilt in which you're stomach is pushed out making it seem like you have a gut.

As for your diet, you should be fine. As a total beginner you'll probably see some strength gains for a short while on your cut.

What's 1/2/3/4?

will she love me if I take roids?

>>41052486
>Think I may have messed my metabolism up a little

I think it's inevitable. Any lengthy caloric deficit will cause your metabolic rate to decrease. Your body is adapting to the amount of energy it is receiving, trying to make intake match expenditure. Once you start eating more it will recover.

After you end your cut, you ought to slowly ease back into a surplus. First eat at maintenance for a week or two, then start increasing calories by 50 every week or two weeks. If you see your weight being maintained as your calories increase, you know your metabolism is recovering.

>>41052559
I'm acually not a beginner, I've been on a cut/lifting for the past 3 and half months.
I started out skinny with a potbelly which is why I decided to cut before bulking and I've only lost about 4% of body fat in that time. It's getting pretty discouraging to be honest. I've still got some fat on my gut but it's smaller than when I started. I'm just having a hard time losing that last bit of fat. I've been maintaining about an 800 cal deficit in that time and i think im just going to say fuck it and only eat 1000 cals a day until this fat is completely gone. Also it's definitely just fat and not anterior pelvic tilt

>>41052634
Since when is three months not a beginner?

>>41052689
I assumed that the "noob gainz" stops after only a couple weeks of lifting on a cut. I don't think I'm making any gains currently since all my lifts seem to be stagnating, and in some cases I'm not lifting as much anymore

>>41052735
Being a beginner is being able to progress linearly from workout to workout while bulking. It's your personal relative strength level, not your time having lifted that makes you a beginner. I guess calling it the novice phase would be better.

>>41052604
I only have about ten more lbs to lose. Thought about going up 250 cals every 2 weeks until I am bulking. Take 2 months so I would lose most of it. So sick of my lifts being such shit for 6' construction worker

>>41052823
Holy shit. This here is what we call retardation

>>41050847
help

So I just started with "heavy" weight lifting instead of brosplits and bodybuilder routines (which I did for like 6 months). I've been seeing strength and muscle mass results, but I feel like I'm 'breaking" easier. This week, my wrist started hurting, just like the outer part of my left thigh, and the inner part of my right thigh. Besides the former pain, the other two didn't appear while I was at the gym. Is this normal?

>>41050666
Just stick to 5g a day.

How do I know when to lift again if I'm still sore from yesterday? I have the motivation now and feel like doing it everyday but I don't wanna fuck up the repair process. How long do I actually have to wait? Every 2 days?

>male
>28
>5'11
>200lbs
>20-25lbs overweight
>just started lifting/cardio a week ago but motivated

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>>41043795
>Pls respond

>>41053903
Trust me your 50lbs away from being close to cut

Beginner, just started working out. I do 3 days of lifting and 2 of cardio a week. I want to lose weight and tone up, not really looking for size. Should I add a 3rd day of cardio, or a day of core work, or just take 2 days of rest a week?

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A-am I going to be alright?

The last time I checked my iron levels were somewhere at low-normal.

Is whole milk considered clean bulk? Or should I get 2%

>>41053954
Does that answer any of my questions? My doctor says my ideal body weight is 175-180, so does BMI index

>>41047627
i can vouch for EC stack. I've seen guys on here using yohimbe but I've never used it myself.

If you wanna play Russian roulette with your body use DNP

hey fatty here,

im 250 lbs, 5'10 and ive been at a gym for a while. i used to go with a friend and do a brosplit but we was fucking around and never took it that serious. fast forward a year or two and now im here looking at it taking it serious to look mean. but i dunno whether to do SS / SL or whether to skip straight to 5/3/1 BBB

my lifts are 5 x 80kg squat, 5 x 80kg bench, 5 x 60kg ohp, 5 x 100kg dead. i know they're sucky and low but i dont know whether hte progress will hit me the same as a fatty on SS

I haven't posted here for a while. But a question for you.

I would like to buy a great book on nutrition with comprehensive and up-to-date information. Not so full of jargon so it's too difficult to read, but
full of great information on nutrients, minerals, vitamins, et cetera.

I go to the gym 3 times per week and would like to add some calisthenics in my routine, how should I do it? Should I do light calisthenics in the rest days, add some bodyweight exercises in the work days or what?

>>41054071
Well did you read the sticky you cum sniffer

>>41054432
Yes. It's not in the sticky

>>41054521
Well what begginer program has you working out on back to back days. I know when you first start out it's easy to want to go go go. You need at least a day between sessions for recovery if your doing full body. If your doing brosplit shit you can work say chest and back one day and next work legs and core and etc. Like ulxulx or a pplxpplxx

skinny fat here, I've got a PT test coming up in a month and a half. While I know I can pass it, I really want to start making some improvements. Should I start cutting weight, or will bulking help improve my general health and fitness?

>>41054572
I'm not really going by a program, just doing various compound dumbell exercises until I'm good and sore.

Is it better to do compound shit that hits everything or brosplit?

>Like ulxulx or a pplxpplxx
Idk what this means

>>41054610
Full body compounds are way better for begginers. It takes the most advantage of the noob gains. UL is a program that works in a upper and lower body split. And ppl breaks it up into push pull legs days. Look up starting strength by rippletits since you didn't really read all the sticky

>>41054644
Thanks. Would it be ok to do every other day?

I'm trying to do everything with dumbells if possible and not barbells due to limited space, not having a spot, and not knowing how to deadlift and shit without destroying my back

How to break out of plateau in bench? currently stuck at 190x5

Also, are these numbers decent enough to start an intermediate program like PHAT/PHUL:

OHP - 120lb
BP - 185lb
Squat - 235lb
DL - 300lb

These are 5RM

Thanks

Weird question maybe, but thinking of getting a home gym so how would I be affected by spreading my lifting out throughout the day? I.e. instead of a 1-1.5 hour work-out where I do 5-7 excercises, I just do one excercise then rest for a couple of hours doing other shit, then do one more and etc. until I've done them all?

>73 kg
> only stay seeing weight loss at 1900 calories
Is my body just mad fuel efficient or what? I do SS and 15 minutes of hiit 3 days a week.

I would ask a question but the thread is autosaging and on page 10...