QTDDTOT

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A-am I going to be alright?

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

>>41055931
You should probably be eating more than 130 calories a day...

guys I have 194 calories left for the day and I'm fucking starving how do I not kill myself?

>>41055949
I know, I'm doing that potato meme diet.

I'm more worried about my B3 and iron levels though.

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

>>41056034
Your numbers are similar to mine and I run PHAT

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I was benching and my shoulder kind of felt like it separated during the set but I don't know. I now have pain behind my shoulder when I try to take of my shirt, wash my face, wash my hair.

When I bend down to touch my toes my shoulder joint feels like it pops out of it's socket and doesn't go back until I straighten up my body.

Chiropractor said it's just a minor AC separation but the pain fucking kills guys. I think I'm going to go get an MRI done and see how it goes.

Has anyone else had this or know what it is?

Help me /fit/ ):

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I usually eat fast food on my cheat day, can someone recommend me a legit, delicious meal that supplies that flavor crave yet won't fuck me up like fast food?

>inb4 "cheat meal never gonna make it"

>>41056402
Heard that chicken mcnuggets aren't that bad, protein wise

Asking for myself: is it true that witnessing somebody cry lowers momentarily testosterone?

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barley relevant to this board but here, goes, writing a story about a street lvl comic hero (think the show arrow) about a older guy trying to remake himself, whats the oldest age you'd buy a guy getting into phenomenal shape at, im thinking of making him 39.

i think i overtrained myself yesterday and now my muscles are sore. what do?

What are the effects of a large calorie deficit in an attempt to lose weight? I think my mom eats a dangerously low amount because she thinks she's fat. She's a little flabby, but not really fat and also in her 50s. She'll eat a small or no breakfast, like a spoon of peanut butter, and something like half a sandwich or a banana (or nothing again) for lunch, and get the majority of her calories from dinner. I think her dinners are alright, usually a small piece of meat, a burger, or something like that.

Along with her low calorie diet, she is also extremely sleep deprived and by night, she'll sometimes fall asleep while eating dinner or even standing up. Is this starvation mode?

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>>41056476
barely....

>>41056402
Starbucks makes a tasty 200 calorie coffee, i have one whenever my sweet tooth starts up, pic related

>>41056089
get that checked out yesterday, also look into hanging therapy, shit saved me from surgery

>>41056506
your mom is doing IF, her diets fine, the sleep issue will kill her though, sleep specialist right fucking now or look forward to getting a text she fell asleep behind the wheel and the funeral is in 2 weeks

How many sets and exercises should I be doing per workout if im a noob? For example I do few sets of benches, trying to go heavy as I can do get few reps in.. after that I do incline bench, some pullovers, my favorite uppower and lower cable chest thingies, some dips.. perhaps pec machine because I am trying to hit it as hard as I can, but then I read some shit about it being too much and some guys just doing like 5 sets of just bench. But I dont feel like its hitting it hard enough, also rest times are confusing as fuck.

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Is a small amount of artificial sweeteners like Stevia and Sucralose okay when doing IF? I'm just having a hard time drinking my coffee black, and would love to add some Canderel or something.

>>41056034

>eat more
>change benching routine (dumbell or incline) for two months
>deload

I'm starting on a proper routine next week after fucking around with dumbbells at home for a few months. But I fear I'll get the form for the big compound lifts wrong and look stupid/ snap my shit up. How did you guys start?

>>41057057

Pretty easily actually, now trust me when I say that TRUELY the amount of weights on the bar don't matter if you're a beginner.

>light weights on the bar
>watch a bunch of guides on youtube for your respective lifts
>focus on getting form right
>when you feel COMFORTABLE start to add weights

Nothing worse that seeing a newbie struggle with what he thinks will be respectable weights, it's much much better and respectable to get a good control on your form.

>>41055931
Replace ferrotab with spinach powder. Just stick like half a tablespoon in some rice paper and parachute it.

>>41057057
Have you read SS? Because it sounds like you didn't read SS.

Read SS

I've had short hamstrings all of my life due to playing soccer and never stretching + living sedentary most of the day

How do I fix this? I can't deadlift for shit, keep snapping my shit up at 3plaet. Tried stretching and doing romanian deadlifts but I only end up hurting ligaments on the back of the knee

>>41057048
Stevia and xylitol are both a-okay they won't do anything weird to insulin levels. Sucralose can spike insulin levels and affect the clearance time of the insulin. One that's overlooked is inositol, about a third the sweetness of sugar, this actually increases insulin sensitivity. If you use inositol you want myo-inositol.

>>41057133
Tsatsouline's relax into stretch.

>>41056455
Feeling you've lost at something on average lowers test. So it's possible. I read something a while back that there's some pheremone in tears that kills boners but beyond that D U N N O.

>>41056476
It's possible to get in shape at almost any age, but many on fitness forums get a bit obssessed with people in puberty. Test peaks around 40y.o look into the male menopause. It's also part of why many older gents have big forearms and strong grip.

>>41055887
Brosplits you should really program yourself.

How do I get enough calcium without milk? It seems like getting calcium supplements is bad for your heart and I don't wanna eat 200g of almonds every single day

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I can squat more than I can deadlift, and from what I've read this isn't normal. My numbers are:

squats: 280
deadlift: 275

I'm 5'7 @ 170lb. What's wrong with me?

>>41057329
Bad form.

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>>41057329
Lemme break it down for ya manlet ass

Yo deadlift technique sucks dicc
Like a trick
Gotta tense up them lats
Rip the bar real quick

Lock out with yo buns
Like you blocking a dick
If you gonna catback
Just chop off your prick

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>>41057358
>>41057364

I'll work on my form. Another question: after deadlifts, my lower back will be sore as a motherfuck but when I do squats my back feels fine. Is this another issue with my shit deadlift form?

>>41057380
Might be just a weak link in your posterior chain.
Train your lower back with good mornings or lower back extensions.
Make sure you're not catbacking on the DL. your shoulders should be packed and your ass should start LOW

I usually work out early morning before work, so I put all my sweaty gym attire in a bag and wash them at night after work.
The thing is, they smell like death. It's even worse on the days I run.
I heard merino wool shirt won't really smell, does anybody wear them?
Do they work? They're kinda expensive so I'm a bit hesitant.

>>41057380
Goddamn

>>41057391
>Train your lower back with good mornings or lower back extensions.
At some point everyone has to start doing hyperextensions. God tier.

Someone rec me a good belt, preferably not a lever one.
Need to be able to ship to NZ too.
>>41057248
try kale or yogurt

Good for a noob?
A
squat 3x5
bench 3x5
deadlift 1x5

B
squat 3x5
ohp 3x5
back extensions 3x10
hip thrusts 3x10

AxBxAxx
BxAxBxx

I've inflammed a bicep tendon, Doc says I should not use my left arm in the gym for 6-8 weeks then slowly ease back into training.

What excersises can I do?
Squats? Deadlifts, Press and Bench are out of the question. Pretty much any upperbody movement unless it isolates my other arm is out.

Can I only do core and leg stuff? And running?

>>41057711
Oh can I do upperbody stuff but use 0 weight? Like just the bar for high reps? If that doesn't hurt my bicep then it must be better than nothing.

>>41057585
https://loadedlifting.com.au/?gclid=Cj0KEQjww7zHBRCToPSj_c_WjZIBEiQAj8il5F8-Pme6WDjYckEir9erKUeWbfTh0VGrLNEPgSyWe_AaAram8P8HAQ
A lot of the high level powerlifters wear inzer so it is presumably a good brand the website above ships to NZ

>>41057711
One arm pullup ;^)

>>41057696
Yes, and also add some accessories and focus on form more than weights at first

>>41057728
The ideal thing to do is probably light isometrics (so that means long holds of 10 seconds plus) a few times throughout the day. It'll stimulate the cells that repair tendons.

>>41057728
I would just do range of motion upper body stuff. Tendon issues is pretty much what all those stretchy bands are designed to help with

When running how are you meant to land? I land on the balls of my feet, and I heard landing on your heels is meant to be best but that feels really weird and like I'm half-walking and half running.

>>41057859

Every PT i've asked told me to land flat middle of the foot while Jogging.

You land on the ball when you're sprinting

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I wanna get some onitsuka tigers to wear during workouts at the (boxing) gym I go to, which model is most appropriate?

Should I drop overhead press for push press?
I've been stuck since forever.

>>41055887
can you drop from 15%bf to 12% bf in two months at a 300 deficit?

>>41057981

I'd ADD push press and focus on the eccentric motion, at higher weight that you're used to. You can always microload with 1lbs plates, it sounds stupid as fuck but it does help

>>41057985
With a lot of cardio maybe, basically you want to end up burning more than just 300 under

So i think I got the high bar squat down. Bar's straight up and down, balanced at mid foot. But when I get up to my 90%-100% rep, my shoulders and back rounds because the bar moves forward.

Is this a quad weakness? Im thinking I take the load off of my quads and transfering it into my hamstrings, making into a semi good morning squat, bar rolls foward, back rounds. etc.

most common reason why upper back rounds/bar rolls forward at higher weight high bar?

Is it possible my proportions just don't work for the lowbar squat? If I hit depth with the proper back angle I'm thrown out of balance and the weight shifts to the balls of my feet.

I'm only 6ft1 but I think my legs might be kind of long compared to my body

I'm a literal mouth breather. How do I fix this so that I can automatically breath through my nose rather than my mouth?

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>>41058287
>he fell for the squats meme
try pic related
>protip: you wont be able to
most of /fit/ are manlets, don't listen to their squat advice because most people who are a reasonable height (>6ft) are not built for squatting
more info:
https://www.youtube.com/watch?v=Av3LO2GwpAk
https://www.youtube.com/watch?v=KGEKRjlZKf8

>>41058348
you wont be able to "automatically" do it without lots and lots of practice, force yourself to breathe through your nose and soon enough you will find yourself doing it naturally aswel.

>>41058389
>you wont be able to "automatically" do it without lots and lots of practice, force yourself to breathe through your nose and soon enough you will find yourself doing it naturally aswel.
How hard should I be doing it? I get worried when it's loud enough for me to hear.

>>41058394
you should not be doing it hard enough to hear, try lots of quiet 'short' (<1sec) breaths instead. if its still not quiet doing this you need to do more cardio which should reduce how heavy you breathe.

also mouth breathing is fine while exercising i should add

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I´m 6´2 232lbs and qurrently training for 1 arm chinup. have done it once two years ago at 212 lbs so i´m pretty sure i will make it without cutting. My question is that do you think i´ve reached some sort of stagnation point in this since results are coming up really fucking slow, or am i training wrong/ too much.
program:
3x3 one arm lat pulldown ramping up sets every tuesday with other gym stuff
4x5 uneven pullups every thursday
Indoor climbing/bouldering every sunday with added hands only climbing/uneven chinup variations in the rings after climbing sessions.

Been training specially for the one armer for 3 months now and best set so far is 3x200lbs one arm lat pulldown so i have some serious training left to do.

>>41055984
To avoid this in the future, eat the vast majority of your food in the latter half of the day, mostly a few hours before bed.

>>41057919
If you heel strike you get bone spurs plus some trauma further up the leg. As such it doesn't mattet that much so long as you don't land on your heel. Some people recommened mid foot for long distance but it's not all that important. Jogging is a meme.

>>41058412
you need more volume, right now you are only doing (3x3 + 4x5) 29 reps per week. but dont overdo it, lay off the extra curls and pullups as not to overwork, dont forget the bicep is not a massive muscle.

chinups use mainly the lats and biceps, i would suggest training them together and a bit of isolation.

wide grip (as wide as possible) lat pull downs, the wider the grip the more the lats get used.
sets are in % of 1rm max, if your best set is 3x200lbs try it as your 1rm as being 205,210, numbers in () is the weight i calculated for your 1rm being 205, round up/down to nearest inc you can get

3x5 @ 70% (eg 144)
3x4 @ 80% (eg 164)
3x3 @ 85% (eg 175)
3x3 @ 90% (eg 185)
3x1 @ 92-95% (eg 189-195) AMRAP the last set of this

dont be afraid of a tiny bit of body english but dont go swinging back like mad
run this for a few weeks (2-3) then recalculate your 1rm

>>41058628
cont.
you need to start doing weighted chinups aswel, next sets will be in %of 1rm aswel

2x5 @ 70%
3x3 @ 80%
1x3 @ 90%
1x2 @ 92.5%
1x1 @ 95%

recalc 1rm at 2-3 weeks same as pulldowns
if you dont have a weight belt tie a loop of climbing rope (use double uni knot) big enough for you to fit in it and with some spare. you can loop this through some weights then squeeze into it like a belt and use that for weighted chins.

next do some heavy curls, maybe 3x5 at 80-90% avoid all body english when doing these, you want these super strict, consider doing them against a wall.

if you have some energy left do your uneven pullups, not sure what you are doing already but try looping a bit of towel/rope over one side and grabbing that with one hand while doing them, then alternate.

also, how long have you rock climbed for?

sets and rep progressions are mostly from ['Bodybuilding' by John Barrs] where these progressions are used for advanced OHP progression.
this is knowledge ive kinda made up through my years and you might need to do a bit of tweaking but you should try it for a while see how your 1rm goes up

t. rock climber of 9 years, can do 3x3 1 arm chins

>>41055887
I've noticed that after I have sex, I get very irritated with my girlfriend for no reason. I usually get put in a foul mood after sex.

Is there a way to stop this from happening?

>>41058412
>>41058628
>>41058639

few things i forgot: run this 3x a week if possible, not any more and definitley not after your rock climbing day
if you really want this, prioritize this over your other lifts so you have max energy and hop on the creatine to give you that extra bit of endurance.

one other thing, you want pretty strict ~2 min rests between the sets, get a watch with a seconds hand

ULTRA skinnyfat here (some fat and 0 muscles)

Been goin to gym for a month, just throwing some things without any plan. Asked bigger guys how to do this and that, now I lift 47,5kg(104lbs) at bench press so it's still like nothing.

What training plan should I do if I can go to gym 3 times a week?

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>>41058568

Yeah jogging is overrated, but it's also by far the most convenient and the easiest thing to do.

>Don't have to buy a bike
>Don't have to get a membership to a pool
>Don't have to join faggy zumba class

>>41058692
READ

THE

FUCKING

STICKY

>>41058724
Thanks anone <3

oi very new at this lifting shit

I've been doing the Starting strength workout for about a month now, and I'm getting solid gains on that. That being said, I'm not really where I want to be weight wise or physique, can this all be solved with a diet or if I add some more days to the routine will that help? thx

also, when in the workout should I work in a one rep max, if ever?

is a preacher curl suitable substitute for pull ups, can't do pullups for jack shit right now

>>41058778
>I'm not really where I want to be weight wise or physique
as in too heavy? starting strength will not make you look good ever, but you will get a lot of muscle by the end of it. do the program as is for a good few months, then you can lose excess weight and actually have some muscle to show.

and no, dont bother finding your 1rm it wont be impressive at this stage and you dont need it for any other reason

>>41058800
no course not, watch this >> https://www.youtube.com/watch?v=mRznU6pzez0

why is /fit/ obsessed with monster drinks, aren't they bad for you?

For progression on accessories that goes like
>pick a weight that you can do 8 times
>add weight when you can do 12
is that meant to be 12 reps in my first set (and maybe 10 or 11 in the next ones) or 12 straight through all sets?

>>41058943
11kcal per can, 0 sugar, 140mg caffeine, healthy? up to you

>>41058970
for example lets say you run a workout like AxBxAxx BxAxBxx

day1: 3x8
fucking ez lets up it a bit

day2: 3x11
kinda hard

day3: 3x12
failed last few reps

day4: 3x12
finished all reps cleanly

day5: increase weight, 3x8 and repeat

eg...

>>41058832
yeah, feel like I'm gaining weight mostly in visceral fat. maybe it just feels like I'm not burning any fat, and just gaining muscle but I've gone up a few pounds since I started the workout and my love handles are still making me depressed when I look in the mirror.

>>41059014
So until I can do them for all sets then, makes sense. Thanks.

>>41055887
Have always done DB bench press since I started lifting.

Can do 85s X 8, 90s X 2-3. Do you think with 2-3 weeks acclimating to BB bench press I'll be able to bench two plates?

>>41058778
>when in the workout should I work in a one rep max, if ever?

Your 5RM increases, that's good enough to know that you're stronger. No need to check 1RM. Another reason to avoid 1RM attempts is that it has the greatest chance of making you use bad form. You get stronger at what you do, so avoiding intense reps where your form breaks down prevents you from getting stronger with that movement pattern. SS has just the 15 reps in your work sets so it doesn't take many forced reps to get some effective training on a different movement pattern.

>I'm not really where I want to be weight wise or physique, can this all be solved with a diet
Diet of course. Build the muscle you want on a bulk. Then cut the fat until you're satisfied with your leanness.

>>41059081
and best way to cut is to cut calories yeah?

>>41059077
Maybe, no way to tell without knowing your other factors but I personally DB bench about 80-85% of what I BB bench because stabilizing the former takes a bit of a toll too. Pay attention to your form and getting used to the exercise and you should manage lmao2pl8 rather well, I guess.

>>41059056 >>41059104
are you counting calories? if you are a noob and eating right you should definitely not be gaining that much fat, at the start you will probbably get a decent big of muscle then it will turn into 50/50 fat/muscle gains until you go on a cut. also bear in mind this "visceral fat" may not actually be fat, maybe your abs gained a lot of mass (most likely if you just started ss) which may push your stomach out.

basically you need to start counting calories, download myfitnesspal, go on a tdee calculator and find out how much you need to be eating
go on this link and download the tdee spreadsheet
https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/
fill it in with your weight and calories for 1.5 weeks then adjust your myfitnesspal calorie goal with however much the spreadsheet tells you.

keep it up and you will get the hang of it enough to sort out your own goals.

>>41059077
quite probbably, the db press is slightly more taxing on the stabilizer muscles so you may find the bb press a lot easier. as always concentrate on form before you start adding weight.

I've been on a cut for two months now.

The first month I lost 10lbs, five consistently, halted, and then dropped another five pounds immediately a littler over a week later.

Now I've been doing the same diet for the past month and haven't lost any weight. It's super discouraging to step on the scale and not see any progress what so ever?

What am I doing wrong bros?
Will I be skinny fat forever?

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Is this routine ok?
Ignore the actual weights I guess

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Does anyone here have any experience with carpal fractures?
I'm scared. My GP thinks im gonna need to see a hand surgeon, but first im going in for an MRI.
Is there literally anything I can do until then? would it be a bad idea to just do chest and other arm in the mean time? It could be a while..

Went to the gym for the first time today. Could barely bench press and squat 30kg lmao am i just weak as shit or is there something wrong with my form? Both probably. How was your guys' first time in the gym?

>>41058692
SS

>>41059244
with or without the bar

>>41059286
Not counting the bar

>>41059114
It's not that I'm gaining fat but that I'm not losing much, but that seems to be normal according to >>41058832
What's a good weight to start cutting?

Benching 40kg and Squatting 65kg (not counting bar, I'm not sure which is proper lol)

I'm going to my family for Easter. It's going to be a long ass weekend, without access to any equipment at all
I have never exercised outside of a gym
Wat do

>>41059174
>diet
kys

google tdee calculator and track your calories

>>41059243
honestly, dont fucking touch a barbell till its sorted, dont get stuck in the endless cycle of injury,rehab repeat

>>41059244
everyone starts somewhere don't sweat it, in a few months you wont even remember your starting numbers

>>41059235
>forearm pulldown
???

look into hammer curls,
swap the incline/decline bench with weighted dips and drop the bodyweight dips

also do not go heavy on the face pulls

and by deadlift - 80 x 2
i hope that does not mean 1 set of 2 reps, if so switch to 2x5 or 1x5 depending on your work capacity

>>41059324
there is no "good weight", wait till you hit 1/2/3/4 so you will at least have some substantial muscle mass to reveal after your cut

>>41059338
see
>>41056130

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My legs shake during squats, I've injured my left abductor becouse of this. How to stop shaking like a retard?

>>41059390
lower weight till your form is fine, then -5kg again and work your way up

also by leg shaking do you mean knees wobbling side to side?
if so you need to take my advice all the more seriously if you still want to be able to walk in a few years

During squats, my ass is leaning to the right.
What do

>>41059407
>lower weight till your form is fine, then -5kg again and work your way up

I'm doing SL, so I'm adding 2,5lbs every workout. I've started squatting like 5 weeks ago, previsouly I was dealing with patellar tendinitis. My bench is higher then my squat. Do you recommend training for volume just for squats ?

how can i change my hip to waist ratio?
im a dude and my hips are huge

>>41059363
>Diet
I'm eating 500 cal below maintenance.

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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, or at least not have too big of a visible gut and to have abs somewhat visible (4 already are visible under okay lighting when I flex)

>>41059471
Have you considered becoming a qt trap?

>>41059390
You are also probably standing on the balls of your feels too much. I assume it's akin to when you are sitting and lift your heels off of the ground, causing your leg to shake.
If so, deload by 20% and fix form. Lean backwards a touch more and try to push up with your heels and not your toes.

>>41059440
lower weight & don't increase till your form is perfect.

>>41059447
then stop adding 2.5lbs until your form is fine.
how long ago was your tendonitis? if < 8 weeks before you started squatting you definitely need to slow down on the volume, do 3x5 squats with weight increases every 2-3 weeks for at least a month or two to ensure your tendons are fine and the muscles surrounding them are also fine.
MAKE SURE TO STRETCH, if you have been through physio you should know this but its super important coming out of an injury, stretch hammies/quads/abductors, google: "relax into stretch type:.pdf"


>>41059471
probbably just fat, if its making you really self conscious do this HIIT program and count your calories till you lose the excess weight
https://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html

if its not too bad the better option would to be to get a strength program from the sticky and do it until you hit 1/2/3/4 then cut all the extra weight

>>41059477
guess what, if you lose 15lbs your maintenance calories will also drop, plug your shit into a tdee calculator again and recalculate maintenance.

Is there such a thing as having hands that are too small for hook grip? I've got very small hands and whenever I try hook grip it doesn't feel any more stable than regular overhand grip

I might just be doing it wrong though

>>41059483
eat 1.8k and do some cardio, look at the HIIT plan i just linked >>41059529
gl anon

>>41059543
it's probably more noticeable at higher weights when your hands start to slip with double overhand grip, if this is the case then i really don't know.

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>>41059529
>how long ago was your tendonitis?
1 year actually, at first my doc thought it was a meniscus injury.

Thank you very much anon, will do everything you've said. I'm already stretching everyday, getting better ass mobility. Going to achieve that perfect form first.

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>>41059573
>>how long ago was your tendonitis?
>1 year actually, at first my doc thought it was a meniscus injury.
you are probably fine in that aspect then, but definitely check out that stretching book, if you have been stretching for a while and not using some of the techniques then you might be amazed, pic related is a collage of infographs i have screenshotted out of the book for easy refrence, but its still worth a read.

>>41059543
Yes but even midgets manage it so unless you're genetically deformed and have thumbs less than 1.5cm or so then it's not a factor.

Hook grip is almost always very uncomfortable at first and even painful. Hence why most olympic lifters use thumb tape

How bad would it be to fap less than an hour after finishing working out?

>>41059014
>macros are all that matter
don't artificial sugars fuck with your gut flora

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>>41055887
I got a blood test about 2 hours and now my left arm is a little sore. Can/should I still lift? My exercises for today (chest, shoulders, triceps) are close grip bench press, wide grip OHP, skullcrushers, & lateral raises, in that order.

>>41059669
sugar alcohols which are the sort of things you get in zero sugar mints definitely do but I don't think artificial sweeteners do

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I'm moving to a new town where I'll be all alone. Thinking of getting all alone pupper to live and workout with.
What does /fit/ think about greyhounds?
I'll be working full time do I'd have to get a dog Walker for the day probably.

>>41059678
WHATEVER IT TAKES
H
A
T

E
V
E
R

I
T

T
A
K
E
S

Just chug down some sugar since you've lost some blood, and go. Your body can produce 450 ml of blood in 2 hours, with a test you've lost like 40-80 ml. Lift anon, LIFT!

>>41059646
Not very,as long as it's after

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>>41059695
Alright. I guess I should have mentioned that I haven't eaten anything since 6pm yesterday cause of the blood test and that I ate some breakfast sandwich & drank a coffee an hour ago. Also, I wasn't able to sleep last night despite taking 10mg zopiclone. Thanks for your time, anon. Have a nice day!

How do I get rid of body acne? There's none on my face. I've been told to change my diet, but to what, just away from processed shit in general?

>>41059694
>working out with a pupper
This sounds really fun. And greyhounds are nice, I think.

I have a little problem currently on the texas method. I'm training tue, wed, sat because of my normal weekly routine this fits me better. I've finished my volume day for this day. Now my problem is, I will be travelling all day on Saturday and not be able to access a gym until Monday because of the holidays, which would throw off my next weekl mesocycle if I did intensity day just one day before the next volume day.

TL;DR: Can I skip light day on the texas method and do intensity day one day earlier if I can't go on the planned day.

>>41059821
Exfoliate in the shower + stop drinking or eating lactose heavy stuff.

How can I learn to deadlift properly? What video should I watch?

Do cuteboy/trap guides work? I have the face and phisique for it. I just feel like eating a bunch of soy and doing some squats isn't gonna make a very noticeable difference for at least a few years.

>>41059937
Eating estrogen heavy foods won't do anything. Even if it's all you eat, the quantities that are available in them are VERY low and insignificant. If you really want to be a girl the keys are skincare and hair care and makeup - and pharma grade estrogen.

>>41059956
Damn, why do those guides even exist then

>>41059730
why not before?

should i gomad as a female skelly? trying to gain some proper weight

When is it a good idea to do squats? I'm second month in to lifting, got a program from the gym trainer.

>>41060030
>>41060030
you can gomad on this dick XD

>>41055887
I've been doing a modified version of SS 3x5 but have been stalling pretty hard lately. Also there are some weird numb pains in both shoulders and knees.
SS:
A)
Leg Extension 3x5
Hammer Strength Press 3x5
Weighted Back Extension 1x5

B)
Leg Extension 3x5
Lateral Raise 3x5
Jumping Facepull 3x5
Preacher Curl 3x5

What's a good combination of fruits and vegetables to get all the important micronutrients? I wanna cut aggressively but try not to be completely fucked while doing it.

How does one calculate macros and calories for meals?

>>41060182
scale and nutrition facts

I'm 150lbs and 5'8

I've been eating 1500 calories a day for a month with excercise and haven't lost any weight.

What am I doing wrong?

>>41058657
you most likely experience post-coital tristesse, which I also get

I think its motivated mostly by testosterone levels and stress, do you masturbate? If so, I'd advise tapering it down, if not stopping altogether

I get angry and depressed after sex as well but I think it was because having the spiked testosterone levels felt great and you lose it somewhat after sex.

What would happen if i went from a severe caloric deficit for a long period of time and then jumped to a huge caloric surplus for a long period?

I haven't taken a shit in 3 days, what's happening to my TDEE? Does it stay the same?

>>41059174
you need to increase your deficit, it scales with weight; also, a lot of your weight loss will be liquid initially

are you working out as well? shakeup your routine, change times or amount

>>41060297
You would be losing fat and muscle (or only fat, perhaps even gain muscle, depending on how much muscle you already have) for a long period of time, and then you would gain a large amount of fat and a small amount of muscle over a long period of time.
Depends a bit on your height, but good, general idea is not to bulk over 1000kcals over your TDEE unless you are on roids. Cutting & bulking by 500-700 is probs best for natties.

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>>41059821
I've read a good bit that they're great for apartment living as they are kennel trained and spend most of the time sleeping. But you need to exercise them when you are around, so running with one sounds great.
Anyone here own a greyhound?

>>41060248
Shit. I need them batteries for scales.

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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.

>>41059883
look up alan thrall on youtube

>>41059821
try cutting out dairy & change bedsheets every night, or just turn them the other way and change them every 2 nights

>>41059851
its a 3x a week routine right? you could shift the whole routine 1 day then only have 1 rest day before the next week?
eg normally: AxBxAxx BxAxBxx
shift it one day to become: xAxBxAx BxAxBxx

>>41060064
programs from your trainers are shite, read the sticky and pick a program, read the SS book to learn the lifts

>>41060030
no its a meme, just count calories, tdee+500

>>41060121
for your shoulders check your benchpress form, also add in face pulls, 3x20 at a light weight don't go heavy on them
dump leg extensions IMMEDIATELY they fuck with your knees badly, also your "modified SS" basically doesent even resemble the program anymore go read the sticky again, or tell me what equipment you have and ill help out

>>41060153
honestly the 5 a day thing is not too bad, try for 2 pieces of fruit and 3 servings of vegetables. you could alternatively check out https://cronometer.com/ which lets you track your micros

>>41060267
your counting your calories wrong, don't argue, you arent some super special human with an abnormal metabolism, your just wrong.

>>41060299
eat more fiber, and no this wont change your calorific needs?

>>41060340
for what purpose? education,..? ect

>>41057229
I actually regularly get boners when my gf cries. And when I see women cry in movies.

That's normal, right? Right?

>>41060315
a 500-700cal bulk can get out of control really quickly

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I'm trying to transition to a push/pull 2 day split, but im having trouble finding exercises to do that won't absolutely obliterate my lower back. In terms of overall volume, how does this look? Any pointers?

Should your legs be all the way extended before your straighten your back out on deadlifts?

I feel like I'm finished with my RoM on my legs before I have the chance to straighten my back since otherwise I'd be hitting my shins with the bar

>>41060496
Looks like shit mate, prob should just find a push pull routine online

>>41060514
You shouldn't have your legs straight when the bar is at your shins. That is too early, i'd prob just check out the tube for some instructional videos.

>>41060404
>programs from your trainers are shite, read the sticky and pick a program, read the SS book to learn the lifts
Really? How can I tell if it's shit?

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I've been doing Reg park's begginer routine ( pic related) but squatting 3 times a week is too much
So I want to replace it on one of the two workout, but I don't know which exercice that is good for gettings stronger I could remplace it by, obviously not another exercice for legs, as I want them to rest during this workout, any clue ?

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I'm really struggling to hold the bar steady when I bench. What can I do to help with this?

>>41060496
Pull:
>Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
>3x8-12 Pulldowns OR Pullups OR chinups
>3x8-12 seated cable rows OR chest supported rows
>5x15-20 face pulls
>4x8-12 hammer curls
>4x8-12 dumbbell curls
+ whatever ab routine you want

do you want to avoid back exercises or what?

>>41060583
post it and ask

>>41060591
romanian deadlift?
or just drop it and do another heavy deadlift set instead

>>41060601
dumbbell bench for a while, it will build up your stabilizers , you could fully replace your bench with this for a while or you could do it a bit lighter as an accessory.

>>41060591
It's 3 times a week, but it's not much volume per workout to begin with. I wouldn't fuck with it if I were you, and if you do, you would need to add more volume on the days you squat.

>>41060601
do lower weight until your form is good enough to do higher weight without shaking. gotta strengthen up that core

>>41060639
>post it and ask
Lateral Dumbbell Rise
Lying Triceps Extension
EZ-Bar Curl
Incline Barbell Bench Press
Lateral Machine Pull-down
Leg Press
Standing Calf Raise Machine
Stiff-Legged Deadlift
Hanging Leg Raise
Roman Chair

Not in order, but this the program.

>>41060702
thats a fucking mess i cant even imagine the thought process when creating that, how many days u want to be in the gym, you can either read the sticky and pick a program or ill find u one.

>>41060725
Three days a week.
I've read the sticky, I just don't think that people in that old school gym are that shit at making programs.

>>41060640
Don't really have a choice, I feel intense pain on the third squat of the week

>>41059292
kys retard

>>41060746
Well if It's so great why do you want to modify it? Doesn't even touch shoulders or back. You would be better off doing bench, OHP, squat, row and diddly with zero accessories than that bull shit.

>>41060746
its trash just compare the muscle groups worked to the muscle groups worked in the sticky programs. pick a sticky program and do it

Lifting twice a day on PPL yes or no?

>>41060849
Is there ever a time you should lift 2x/day as a natty?

>>41060849
as in do pull in the morning and push in the afternoon?
or split up a pull into morning and afternoon?

>>41060849
No. You need rest to grow.

>>41056487
>I overtrained yesterday
You have mo idea what overtraining even means

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In this program it says to deload if I fail the first set two workouts in a row. But what if I just fail the second and third set but not the first, do I still deload?

>>41060929
Aren't you supposed to fail the 3rd set?

>>41055931
>The last time I checked my iron levels were somewhere at low-normal.
Are you supplementing iron without consulting a doctor?

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>>41055887
So I started using scoobys workout recommendation thing. I across this, so is a super set all of those exercises in one go, alternating between the three. Or do i go down the line, rest, go down the line ect. ?

>>41061071
do set 1, rest, set 2, rest, set 3

>>41061099
alright thanks man

>>41060984
Accroding to the pic it's first set

Been working a couple months now, and as such I don't have much time to go to the gym. Never lifted much, but did martial arts and stuff.
Question is now, I only go to the gym every other day. During work hours I take a break every hour to do about 100 pushups, or 20 pullups. (There's a bar outside I sneak out to.) On days with more time I usually go to the gym for at least an hour and a half. On off days I run 3-5 miles with my dog.
Do I actually benefit at all for doing these pushups? I end up doing maybe 1000 or so in a day tops, but it's usually VERY spread out. I'm not particularly tired after a set, since I'm doing them an hour apart.

>>41060806
I've never said that I wanted to change it.

Anyone eat lentils or this just some fake shit?

>>41061476
Just a follow up. I work in tech, so I got my own cubicle so I'm not being obnoxious. And I try and do it when nobody is looking. But every now and then someone comes by and I get real embarrassed.

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I injured my shoulder over 2 weeks ago and have not lifted since. Is there anything I can do to make the healing process quicker? I can move freely but if I put on pressure on my shoulder it starts to hurt a bit. Ive been stretching but I cant think of anything else to do besides icing it. Any advice appreciated
>>inb4 you know whats good for shoulder pain? If you lick my butthole

>>41061685
injured it how, whats wrong, wheres the pain.. ect ect, give some more info there must be thousands of shoulder injuries.

Pretty sick today, cough and sniffles+soreness. I'm a homegym mustard race, so not worried about getting other lifters sick. Should I lift, or just rest?

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Hello /fit/

Recently I hit a PR on OHP, but in the following days I've had a pain in my shoulders sometimes, so I think I should probably lay off them for a while. I could do all my sets and I think my form is fine, so I'm not sure what the problem is.

Should I do some other lifts to strengthen shoulders and lay off OHP for a while? If so then what can I do?

Cheers

Hey /fit/
So in high school I swam something like three or four miles a day on the swim team. I was 180 pounds at 5'9". I'm now at 210 and trying to loose weight. I've done the calculations and would need roughly 3k calories to maintain my weight, so I'm tracking what I eat and stopping at 2k calories a day. I'm swimming two miles a day, five times a week. Am I missing anything? At this point is it just a matter of disipline and commitment?

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>>41061778
Forgot to include an image for y'all's attention

>>41055887
How's my routine for today?

Pullup pyramid 1-6
Chest press 4×8
Shoulder press 4×8
Lat pulldowns 4×8
Upright rows 4×8
Pullup pyramid 1-6

>>41061894
General ruling is if the sickness is from the head up (ie sore throat, running nose) you soldier on, but if it's neck down (ie chesty cough) you rest.

>>41061894
If you are sore do not workout.

If its just pain/irritation in the head/brain area go for it.

>>41061789
do facepulls and dont stop when its better they are a great prehab exercise also

>>41061951
i cant tell? is this a bodyweight routine or do you have access to a gym
if its the second one you need to read the sticky and get a proper routine

>>41061829
yea its not hard in practice, just takes a bit of willpower, dont slack off and gl anon

>>41062082
>do facepulls and dont stop when its better they are a great prehab exercise also

thanks mate. I don't really involve any accessories in my workouts, are there any good general purpose ones you'd recommend?

>>41062115
facepulls, a curl variation, a tricep exercise, chinups/pullups, ab work eg plank, ab roller

facepulls is the only prehad exercise, if you do them you want maybe 3x20-30 and dont go heavy

the others you could add whenever you feel like, curls obv for bicep gains, tricep exercise can help with bench, chinups/pullups for back and its pretty handy to be able to do a few anyway, ab work for when you decide to cut.

these are all just options, no need to add them all in if you are enjoying your gym time without them

Whats a good way for me to lose my chubby cheeks/baby face? I'm 18 and at 14% bf.

I'm looking for a 3 or 4 day a week routine, just to get bigger numbers on squat/deadlift/bench/ohp. I'm finishing up SS, with roughly 1/2/3/4, each for 5 reps, so I'm feeling I'm getting to intermediate territory.

I've been looking at 5/3/1 boring but big, as this seems ideal, and has high volume training as well to help out the presses.

I'm not massively drawn to bro-splits, as I don't know how progression would work, I like doing the big compounds, and I only have access to a barbell and dumbells, no machines (although most splits could be done with this). However, if there is one with good progression, I would happily do it.

TM has too high a squat frequency- one of the main draws of 5/3/1 is 1 day a week squatting- I play a lot of sport on my off days, so I don't want to be doing lots of squatting 3 days a week, as that's a problem I'm finding now with SS.

Does anyone have any ideas for a routine? Or a decent split with a good way to progress on the compounds?

>>41062203
>Whats a good way for me to lose my chubby cheeks/baby face? I'm 18 and at 14% bf.
chew gum

>>41062265
if you still want strength gains stick to a 3 day, definitely give 5/3/1 a go

>>41062265
5/3/1 is GOAT, do it fagit

>>41062203

Lose weight, lift heavy/increase test, maybe chew gum. Your face will change naturally as you get older, the only thing you can really do is drop bf%- basically everyone's face gets more aesthetic when their bf drops

>>41062341
>>41062286

Thanks bros, I'll definitely give it a go, probably do the boring but big, and swap the accessory sets- deadlifts 5x10 on squat day and vica versa, ohp 5x10 on bench day etc

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I've been lifting for about 5 months now seriously, and I have dropped from 200 to 180 at a deficit, and with summer around the corner I would really like to see my abs for the first time in my life, but it seems like no matter how much weight I lose my stomach/love handles seem to carry whatever fat I have left. I'm 5'11 also. Should I just keep cutting? Cut harder? I don't do cardio as of right now, but should I be?
I do OHP, deadlifts, and squats for compound ab work, as well as hanging knee and leg raises for ab isolation work, 4 times a week, 3 sets of 10-20 reps each with negatives for the ones I can't get.

Yohimbine? Starve myself?

>>41062372
HOL THE FUCK UP
Deadlift 5x10 is not a good idea by any stretch of the imagination

If you wanna fuck around do snatch grip deadlifts for many reps or something do not 5x10 that shit

>>41062384
cardio.

>>41062372
Do 5x5 pause deadlifts instead.
Also look up first set last and joker sets. Should be info in Beyond 5/3/1.

>>41061591
lentils are great but you'll find out why they arent widely consumed

they make you fart like crazy

>>41062384

Just keep cutting- the phrase 'abs are made in the kitchen, not in the gym' has some truth to it. 180 at 5'11 is still fat if you've only been lifting for 5 months, shit takes time yo, just keep cutting, check that your weight is still going down and strength is increasing if it can. Men also tend to carry their fat around their abdomen, so it is likely the last place to go.

Cardio will mean you can eat more, and is generally good for you- you should be doing some anyway for the health benefits.

I like planks but desu just do whatever you enjoy/will stick to- consistency far outweighs choice of exercise pretty much.

tl;dr- Just keep losing weight

>>41062286
>5/3/1
>>41062341
I'm reading on this 5/3/1 and my English is apparently not that great. Could someone please translate it to retard speak? Like, what exactly are all those RPs and shit?

>>41062455
Apply yourself jesus dude

Take your 1 rep max
Now take 90% of that - this is your Training Max (eg you can do a rep of this any time, sometimes true 1RM is too hard to grind out)

Now take whatver % you need from your training max and work your ass off.

>>41062384
try HIIT its a great fat burner

>>41062455
https://blackironbeast.com/5/3/1/calculator
type your shit in, it should give you an idea of what your gonna do

>>41062481
>Take your 1 rep max
But what does it mean, friend?

Does anyone else get tense before they work out? I've been waiting to go to the pool for the last hour, and my back and shoulders and arms have tensed up and then releaxed periodically for the whole time. It's not painful, just like a noticible tension. Does this happen to anyone else? Am I dying?

>>41062509
the highest weight you can do for a single rep

>>41062528
bit weird, are you anxious maybe? idk actually thats pretty strange. do you take a preworkout?

>>41062394

It's 5x10 at 40-50% of 90% of your 1RM, so for me right now it'd be about 10x65kg, which is easy given I pull about nearly 4pl8 for 5. But I'll bear it in mind, or do SLDL or Romanians or some shit, or what this guy said >>41062432

>>41062432
I'm reading the book now, but you basically do first set last instead of the volume sets in BBB yeah? So I'd do 5x65%, 5x75%, 5x85% in week one, then 3-5x5-8 65% instead of 5x10?

As for Joker sets, after the PR set of 5+/3+/1+, you then add 5% and do 5/3/1 reps depending on the week, and keep increasing till you feel you can't make the jump? Would I then do the first set last back-off sets after these?

>>41057941
Ultimate 81s are really nice. I got my first pair last year, but the part where the sole attaches to the toe started to peel away. Im sure I can glue it back, but it's not like it's structurally compromised.

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

>>41062654
ohp impressive, everything else is kinda shit for your weight, follow SS but when you do OHP use the 5/3/1 progression instead

Anyone have The Juggernaut Method as a nice neat image somewhere?

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>>41062738
i have the rep progressions not the exercises themselves

>>41062654

Do SS, get to somewhere close to 1/2/3/4, lose some weight then reconsider your routine. It doesn't have to be SS, just anything involving linear progression really, and eat less till you're more of a normal and healthy weight. 5/3/1 is for when you can't keep going on linear progression, not really for novices like you.

>>41062769
> No idea what the exercises are

Thanks though

heya /fit/
the past couple of days I have had absolutely no appetite at all, to the point where even thinking about putting food into my mouth makes me nauseous
Then this morning I rolled out of bed feeling like a great big piece of shit, sat on the toilet and vomitted into my trash can. I tried the good old chicken noodle soup but I could barely force down a mouthful before I threw it all up again, along with the medicine I took that morning

I feel like a giant noodle and I'm starved as fuck. What do? I've got some saltines and Gatorade but I wanna feel better, not snack on this trash

So I work full time and go to school full time and as a result don't have time to go drive ~30min to the gym then come back. I also live in a studio and have very little room for an actual home gym.

So I bought and ergometer and a set of powerblocks. I've seen some decent strength gainz but right now I'm mainly focusing on weight loss since I'm a fat.

Anyway, the program I'm following this:

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Is this shit or good? Like I said I'm seeing results but idk if there's something better I should be doing.

>>41062923

Just try and eat as much as you can within reason, especially your healthy shit, but try and get calories in, as you need that when you're fighting infection. Make sure you drink plenty of water as well. Sometimes some fresh air helps people feel better, even just a 5 minute walk around the block and a shower can do the trick. It takes time, if it goes on for too long or you get a lot worse or worrying symptoms eg bloody vomit, see/ring a doctor

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any good infographs or something for buying /fit/ groceries for a poor fag?

>>41062982
>>41062923

Obviously if eating shit just makes you throw up then take it easy, just get the electrolytes down, maybe milk or something? Basically rest up and take your paracetamol/acetominophen/Lemsip or whatever you have and wait that shit out

>>41061735
I fell while riding a skateboard and landed on my shoulder. It feels like the pain is on the bone where your traps start if that makes sense. When I stretch it out the pain goes away for a while but then I do something that may put pressure and its starts hurting. And it hurts more in the morning when I first wake up.

how to get rid of skinny fat

Coughing, itchy throat, slightly hard to breathe, it started last saturday.

Is it hayfever or common cold? After doing 5x5 squats my throat got really fucking itchy, I started coughing so much I had to take a 10 minute break in the bathroom, now I'm back to normal, slight coughing and breahing normal.

The fuck is this? I had to leave the gym because I didn't want it happening again or spreading it to someone else.

>>41062982
>>41062998
Thanks folks, much obliged

My back/core is a bottle neck for my squat. I.e. Legs are strong enough to hold the weight, but puts too much strain on back. Form is pretty okay (maybe not perfect, but the weight isn't that huge either)

1. Is it my lower back or core? I don't actually know which would affect the squat more

2. Are there any ballpark numbers for managing certain squat weights? Like "hold a 10 sec leg raise to manage 2 pl8 squat" or whatever?

3. Suggestions on how to fix?

>>41057048

Make sure you're drinking good coffee first.

how fucked is my cervical spine? i can hear the bones move when i move my head

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>>41063223
pain on the bone is never a good sign, nevertheless look at pic related, its an infograph ive made from the book "relax into stretch" try the stretches i haven't scribbled out and see if it relieves the pain. stretch throughout the day and don't stretch 1hr before workout. if you feel fine at the gym feel free to carry on as normal & add 3x20 light facepulls to your routine, if not then skip anything that could irritate your shoulders, rest and stretch some more until healed.

>>41063380
tdee-500, cardio (look at HIIT), lift more, read the FUCKING sticky

>>41063407
dry throat? stay hydrated either way it might help fight off infection

>>41063449
1. could be either
2. nope
3. add ab work, plank everyday, ab rollouts, hanging leg raises. also if you have the equipment do weighted back hyperextensions.

>>41063629
doesn't sound great, fix your posture; head not slouched forward, keep your chin up
if you can hang upside down and weigh your neck down a bit, spine decompression is a valid thing, it may work for your neck aswel.

>>41062551
It feels kinda like I'm anxious, yeah. It's shit I've done thousands of times though. I don't take a preworkout. I don't get why I'd be anxious though.

>>41063853
maybe your muscles are just a bit tight? give foamrolling a go for a week or two i don't know what else to recommend, at least it doesn't affect you much.

>>41063893
I'll look into it. This has always been a thing for me. Like the hour or so before my workouts I'll start getting tension that comes and goes. It usually gets me ready to go just to get rid of it. It's a weird feeling.

Could I be emphasising my bum more than my legs during squats.

My jeans are still baggy around my legs but getting near skin tight around my bum

>>41064022
ATG squats hit glutes & hammies more, parallel squats hit them less.
front squats hit quads waaay much more than the others so switch to them if you want, be aware you will have to start with a lower weight.

>>41064068

Quit going past parallel, got it.

I'm out of bed at 5 am
I start work at 6 am
I get home by 3 pm
Workout day hours are between 530 and 830

I'm doing intermittent fasting with a eating window between 12-8

Would it be better with a schedule like mine to change it to 9-5

Since I have a pretty physical job I've assumed that working while fasting would be good. Or would Atopping eating before my workouts be better?

should i mix grip while doing bench press?

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>haven't lifted in a month
>have done nothing but MMA and eat under my TDEE

How fucked are my lifts? Assuming I also lost mass, would it take long to regain it?

how the fuck do i afford going to the gym? it costs 11 bucks to drop in once. i only have the money to go once a week.

Why are my ankles so goddamn small? My entire body looks disproportionate like I skip leg day, but I can maxout the calve machine and my legs are incredibly strong. No matter how many calf raises I do, it don't increase the circumference of my ankles.

>>41062992
p-pls respond

>>41061062
I guess. Those are prescribed and I were prescribed the same pills a couple years ago, but I haven't done a checkup recently.

Is cardio harder after a lift? Do you split your cardio up from your lifting session? I can run a semi decent mile first thing in the morning but after a lift its just pathetic.

>>41064538

Tysons chicken breast
Frozen or fresh vegetables
Any fruit you desire
Rice
Beans
Skim milk
Various nuts
Eggs
Oats

It's not that difficult... you buy enough for 2 weeks and you're looking at sub $100 a week. Get a gallon of water and use the tap to refill it.

can I think of calories / nutrients on a weekly basis? like if I lose my mind and eat 5,000 calories on Monday, can I just not eat anything Tuesday and be completely cool?

In regards to nutrients, if I'm eating way more than enough protein each day, can I just spend a whole day not eating protein?

>>41064636
>fruit
>nuts

you obviously dont know the struggle. being poor = only buying meals, not snacks

>>41064673
Really depends on where you're buying groceries I guess, I've lived in places where the cost of fruit and nuts per pound (meaning not the prepackaged nuts, but just in a hopper that pours out into your own bag or whatever) is substantially cheaper than trying to get anything processed.

>>41064320
Start light and find out for yourself. You might be stronger than you realize, once you're back in the swing of things, but that's nearly enough of a layoff to accidentally yourself if you try to go back in where you left off.

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>>41063674
Thank you for that bby. Tried the stretches and the way to get comfortable. Its feels like my shoulder is sore. I didnt really feel pain just felt like stretching a sore muscle. Gonna try it for the weekend and if its not better I'm gonna go see a Dr.

>>41062992
Go to Aldis.

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r8 my diet to get out of skelly mode.

currently 6'3" 170

>breakfast
Protein shake and a gas station pastry before the gym, protein shake after the gym

>lunch
usually a burger three patties one bun

>dinner
omlette with 3-5 eggs, bacon and cheese

I'm averaging about 200g protein, 180g fats and 240g carbs per day at 3,500 kcal.

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>tfw pilonidal cyst
is there any chance of it going away by itself or do I have to go pay $200 to present my asshole to a doctor?

>>41062384
Hate to tell ya but you prob won't have them till around 160lbs

Can I get big just with pull ups and dumbbells available?

>>41064569
Of course its harder, you just exerted yourself lifting hundreds of pounds. Run after lifting or on rest days

Is there a good calisthenics workout routine for hypertrophy? I was thinking on doing the one ob /r/bodyweightfitness but I just wanted to know if there is a better one

Milfag here, I've always kinda cruised through PT tests, but I actually want to start doing well. I'm pretty average skinny fat, should I lose weight or starting bulking to get better scores?

>>41062923
Buy some neodymium magnets. Place the south side on you skin until you're hungry. Then eat. I recommend 1.25in x 1/8in ones sold by CMS magnetics on amazon. Remember, south side. North side will make your appetite even lower although its the healthy side. I assume you don't have health insurance so don't hit me back with "fucking magnets." I'm just gonna call you names if you do.

>>41065764
Are you the same nigga who is constantly pushing that magnet shit and grounding mats. What are you doing senpai

If I'm newish to exercise and am on a high protein cut, can I alternate bodyweight resistance training and a couch to 5k program with only one full rest day a week or will that lead to overtraining? I'm trying to get down to a good bf% before I start my first bulk and get a gym membership but don't want to fuck up early

How do people feel about cheat days on a diet. Like you diet 6 days a week, but just eat as you normally would on Friday or Saturday.

I used to do it back in the day when I would do the no-carb diet. Now, I'm just on a 1680 calorie limit and try to eat more protein than fats and carbs.

I live in Atlanta and our local crackhead burnt out a section of the interstate so I've taken this as an opportunity to walk the hour to my local train station for my commute to work. It's a decent early morning calorie burn outside of my regular workout and I see my definition coming through. Only issue is my weight on the scale is going up.

Question: is it possible I'm holding more water weight due to the inflammation of walking more than I'm used to?
6ft 196lbs 16%bf for reference.

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>>41065780
I am the same guy who pushed the grounding mats like twice. This is my first time talking about magnets though. I've just been trying to up my health and get off zoloft (on the lowest dose). It's a sorta quest for when shit hits the fan and big pharma isn't providing me with nosuicide pills anymore.

Grounding mats are awesome. I thought they were complete new age, hippy bullshit but there is actual science behind them. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

After getting my own experience with them it got me to thinking what other new age bullshit is actually based stuff that THEY don't want you to know. So I started sungazing. Then recently tried magnetic jewelry.

The first one I tried was south facing but I thought it was "bio-north" but they were actually south facing magnets and for three days I had a stuffed nose and got more and more hungry to the point that I was eating every 5 minutes. Couldn't figure it out, tried increasing salt, drinking water, supplementing magnesium, and even took an extra zoloft. Nothing worked. Then I thought it might be the bracelet. So I took it off and then my appetite went back to normal for the rest of that day and my stuffed nose disappeared the following day.

Bought a magnetic necklace for $50 because it was supposed to be north-facing. Nope. Got jewed and they had a no return policy. Luckily amazon refunded me anyway. So I said fuck it and bought some neodymium magnets (6lb pull strength) at Home Depot.

First afternoon, I taped them to my skin I got a sedative effect and felt breddy gud. Today I've been using them off an on, devised away to stick them to my clothes (tape itched) using a washer with my clothes in between. I've been relaxed all day, and have had practically no appetite and, surprisingly, I'm even less thirsty.

I want to be helpful to anons who have no other choice because at least they won't call me names for trying to help them. If it was different I'd try to help everyone.

>>41065892
It helps to keep you sane but I'd recommend doing it during a heavy workout day so there's still a deficit.

>>41065786
Get a gym membership now. You'll feel you're wasting money if you don't use it. Besides as a new lifter you'll make at least some progress even while you cut.

>>41065904
Damn I knew it. Idc what you do. Just wondered if you had a angle. It seems really strange not gonna lie

>>41066061
It's really too bad that I'm the only with these kind of interests here. I have a very low tolerance for getting into conversations where an argument can be anticipated so I really only come in here when I've found something new and want to get the information out there to the most in need people. There are anon's out there who don't mind arguing with belligerent anons and they could help loads of people besides the ones at the end of their rope, desperate enough to try anything. Oh well though. Btw the earth is flat and the rapture is gonna happen on September 23rd, 2017.

I've only been eating one burrito bowl per day for about two weeks with two scoops rice, two scoops beans, chicken, lettuce and jalapenos
Is this ok? I've lost about fifteen pounds total so far

>>41066095
Let's hope anon let's hope. And your magnet shit was believable until the end. It was a good ruse but you overplayed your hand there. Wait a month copypasta it again.

>>41066132
> And your magnet shit was believable until the end. It was a good ruse but you overplayed your hand there. Wait a month copypasta it again.
>tfw this post was actually written by you but you are torn between the desire to actually help people and the desire to reveal your power level
Flat earth is perhaps the hardest red pill to swallow, anon.

>>41055887
what exactly is a macro. According to some site at my high 6'0 and weight 195 and bf% around 13 I need 2500 cal.

But what the fuck is a macro and micro and do they even really matter if I eat under my calories?

>>41066265
A macro is protein, carbs, and/or fat. A micro is vitamins, minerals and all the other shit.Naturally, it matters.

>>41066265
Let's see that 6' 190 13% body fat.

>>41066402
This. Post body, anon.

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>>41066402
>>41066419

>>41066402
195

>>41066431
Ey bb wan sum fuk?

>>41066431
why are you wasting water? There are starving kids in africa who would love that water.

>>41066452
because I dont want kids in africa to have it

>>41066108
Please respond
I don't wanna lose to much gains...

>>41066489
Get a food scale and count your macros. If you can't count your macros you're probably not gonna make it.

>>41066489
Fifteen pounds so far? How heavy are you and what's your goal? It sounds like you're trying to lose weight, not cut. How many calories are even in that burrito bowl?

>>41055887
how much daily protein do you u get from shakes on a daily basis? Im at 94 grams between two shakes

>>41066540
You get however much protein is in the shakes.

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I want to lose my belly flab.
I've had it all my life, even when I was underweight (47kg on 163cm) and I walk a lot and try to eat healthy but it never goes away. I've never been underweight and the rest of me looks quite nice so hopefully the problem shouldn't be too bad.
I'm 2poor and can't afford a gym membership but I don't know if bodyweight exercises are enough and which ones would help since there's all manner of information out there telling you X exercise is bad for your back and Y is bad for your leg muscles. I also don't know how often to exercise, how long and when I should expect to see any results.

I'm a retard when it comes to physical activity, basically. I also haven't the foggiest about macros, proper dietary habits past 'eat more vegetables and less sugar, reduce your calorie intake' and supplements.

Fuck me up lads.

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Im some knee sleeves. what kind do you guys use/ what do you recommend?

Whats better? Sex before the gym or after?

>>41066513
Not sure but I fast until six PM every day I think a bowl is around 1200 kcal
I'm 5'8" 170 down to 155 so far

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Should I do more than an standard 5x5/3x5/low-to-high program, only lifting for 20 minutes a day is boring. What can I do to make it more satisfying? What is the threshold between just enough pain and over working your muscles?

>>41066925
It depends are you doing an upper or lower day?

>>41066906
does anyone know if there are any pros or cons to wearing knee sleeves while doing sprints?

>>41066979
Do some accessory work, or conditioning,

>>41067025
Any advice for conditioning? I want it to burn desu.

>>41067015
I just do stronglifts 5X5. So a bit of both i guess.

>>41066876

Read the sticky, you piece of shit.

>>41067078
No.

Do you exhale when going up on your squats?
Like slowly, or do you hold your breath through the whole movement?

>>41067034
i like the rowing machine, but you could always do back off sets e.g. 5x10 @ 60% 1rm after your 3x5 if you want that pump and burn

>>41067120
i think your supposed to brace against a big ol belly breath the whole time. inhale and exhale at the top in between breaths

I THINK. i might be wrong

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Just started hitting the gym again. Going with my buddy whos most likely retarded a little, and acts it in the gym. Whats a good way to tell him his routine sucks black dick that wouldnt come off as me being autistic and faggy?

>>41067147
That's what I thought, but you always hear guys grunting and shit.

>>41065481
bamp

>>41067064
Well then smash before and after
What are you some kind of faggot
But in all seriousness it literally does not matter I've seen studies (no source sorry) that sex the night before slightly boosts test levels

>>41067162
if im struggling ill end up grunting and exhaling around half way up. im sure its not the best because youre losing core and lower back stability but i feel like it gives you a little extra. dont take my word for it though

how do you get better at pullups when you suck dick at them and can only pump out like 2 with good form

I do a PPLxPPLx and am getting a lot of gains but I was wondering if I should do push-ups on days other than push days as well. I'm trying to build my chest, as my back is fairly strong.

Doing arms/back-trunk/shoulders-legs rotation weight training 6 days a week as a nooblet. Finished week 1 and though sore from each set going to failure as it should the strength gains are quick as fuck. Losing weight as well (6'1" 195lbs 21% body fat) at a 1650 a day diet, went 5lbs in 1 1/2 months low carb. My concerns are:
-Is this sustainable low-teens-ish percent bodyfat?
-Diet is a lot of lean steak, eggs, chicken breasts, and yogurt (plus protein shake and 1aDay) What's an efficient method of micronutrient acquisition to meet daily requirements? Considering prepping a shitton of liquefied kale to throw in my shake and down it daily but advice is welcome.

>>41067153
>hey bro, your routine sucks black dick, check this out

What are /fit/s thoughts on PHAT http://www.directlyfitness.com/store/p-h-a-t-training-layne-nortons-workout-system/

have any of you guys found that youre more emotional after you started getting into lifting/fitness/eating correctly?

i never used to tear up during movies, and now it happens on the stupidest shit.

If im doing SS can I work out my abs on rest days or s only cardio allowed?

>>41068133
I am more emotional now in a way that I'll just rip and tear at any shit people give me. If I just ignored or laughed it off before, now I just go at it with them.
I wish I was doing roids to justify this.

3 questions

>How do I get into wrestling when I've never done a sport before
>Best way to deal with shin splits (splints?)
>Whats the cut off height for wrestling/judo

>>41068161
guy you replied to

yeah same here. im not sure if its because im more confident in my abilities or what

it seems like all my emotions are amplified though really

im hoping its just a simple psychological answer like

as you get older tragedy is more relatable.

>>41068181
>How do I get into wrestling when I've never done a sport before

i would think you just go to a local mma gym. although youll probably find more bjj places

>>41068185
Probably age is a factor too.
33 year old here.

>>41068213
im 23. im just afraid my hormones are doing something weird that might be detrimental to my progress. but im probably not going to see a doctor

What exercises do I avoid if I don't want to build any muscle in the inner part of my legs? My structure and fat distribution is horribly unfortunate in my legs where I gain a lot of fat on my inner thighs and it feels and looks bad. I don't want to add muscle there too.

What exercises do I avoid?

Olympic weight bar is a standard right? If I buy my own 0.5 kilo plates, they should fit with the bar at the gym ( they have Technogym products )?

Do I eat big on days I don't workout?

>>41065353
great protein macros, make sure you workout HARD eating like that, don't want to become fat

>>41064331
one time passes are always more expensive per day than a membership, can you not afford a membership?

>>41064355
your ankles are mostly tendons and ligaments along with bone, exercising slightly increases bone density so keep at it, they will get thicker, albeit very slowly.

>>41064655
the weekly calories should average out fine but dont go doing 5k one day and 1k the next, keep them close eg 2.8k & 3.2k

and try to keep your protein intake consistent throughout the week

>>41064932
at least it seems more like muscle soreness, you could always try icing it after stretching

>>41065481
yes if you do a proper program
https://www.reddit.com/r/Fitness/comments/zc0uy/a_beginner_dumbbell_program_the_dumbbell_stopgap/
https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
pick one of those, first one has pullups in, second one doesn't.

>>41065574
look in the fit catalog for /bwg/ if you want to get stronger, go for the reddit routine for hypertrophy

>>41065901
no, unless the weight increase is very small, in which case is is probbably just normal fluctuations, its possible your still in the noob gains phase and can get muscle on that low calories or you have had a higher carb intake recently.

>>41066876
1. read the fucking sticky
2. do some cardio
3. do some ab work

>>41067437
multiple sets of 2, then negatives till you burn out
try 4x2 then amrap negatives

>>41067547
don't bother with a brosplit unless you are on steroids, its obvious your new to lifting and you would get gainz lifting a fucking jug of milk 3x5, brosplits are pointless; go read the sticky and pick a routine. diet sounds good but get some multivitamins

>>41068139
yes

>>41067678
good if you want to be in the gym >3 days a week

>>41068527
stop being a pussy, if you avoid leg work you will end up with twig legs the first time you decide to cut

>>41068856
should do, grab them from amazon if you want ez returns

>>41068998
eat the same everyday, count your calories, tdee+500

What kind of strength or time milestone should I get to before I cut?

Started at 165lbs 5'11", was thinking maybe hit 3 plate DL and like 115 OHP before I cut for the first time

I have a lot of free time. I currently lift 4-5 days a week. the only reason it isn't every day is because I was told that rest is mandatory, and even on rest days I find myself just watching tv thinking "maybe I should go to the gym."

is there anything extra I can do in my free time to help my fitness? like going twice a day or doing cardio twice a day or something?

>>41069256
as allways its up to you since cutting is for aesthetics, usually people just use the 1/2/3/4 benchmark

>>41069263
You could do cardio, make sure its not before leg day
You can do ab work at home, maybe not too hard especially before a heavy deadlift session
if we are talking about general things like helping your fitness you could fix up your diet and use rest days for meal prep

A couple of questions about eggs:

What good nutrients am I getting from chicken eggs?

Is eating 21 eggs a week too much? What are the dangers of eating too many eggs?

How do you make boiled eggs taste good (or just not bland if I offended any die hard egg lovers)? Preferably other than pickling them but if you want to share your flavored egg recipe please do so.

>>41069286
"good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin"

some people think too many eggs cause cholesterol, other people disagree and it seems like the more recent studies don't seem to think there is a correlation between dietary cholesterol and blood cholesterol.

Instead of boiling you could take them out the shell first and poach them?if you leave the yolk runny it tastes great with a bit of salt.

>>41069286

ramen eggs are very easy to make. All you need is a mixture of water, soy sauce, and mirin (vinegar/white wine and a small amount of sugar can substitute) to dip boiled eggs in overnight.

>>41069322
>high quality protein

Can you elaborate on this? I'm a little new to this fitness thing.

>>41069344
proteins are made of amino acids, there are essential amino acids and non-essential amino acids
the essential amino acids we must get from food whereas our body can create the non-essential amino acids

"good protein" contains essential amino acids which we need
"bad protein" contains non-essential amino acids that our body could have made ourselves

good protein is basically all meat, eggs stuff like that, bad protein is like vegetables for example peas which only have incomplete proteins.

you need the essential acids to build muscle which is why its important you get good quality protein which is why you wont see any huuuuge vegans.

is there such thing as an ideal weight that most people will look ok at? specifically, what's a good weight for a nonmuscular 5'11 male? or is it subjective based on body type?

I'm currently 172lbs but I still have a gut and love handles. I have a LITTLE muscle (can do some pull ups, bench 1pl8, squat 2pl8) but my ultimate goal is just to look normal like most of my friends (who don't lift or play sports). it'd be helpful if I could just tell myself "get to this weight" instead of "bulk to x, then cut to y while getting z grams of protein and q grams of fat, then implement accessories once at 1/2/3/4" (because I know no one I'm friends with IRL has ever heard of any of this, but they all look decent)

how do i deadlift baby weights to start? They are all so small (in size) that the bar is so low.

>>41069767
to look "normal" stop eating so much and go for a jog every morning

to look "good" / like you lift then get up to 1/2/3/4 then cut to a low bf% & repeat. there isnt a certain weight because the amount of muscle you need to bench 1 pl8 will be a bit different to someone who can bench 1pl8. sort out your own goals and stop comparing to others

Hey lads.
Im doing stronglifts atm.
Last week I took a week off because of a leg injury i had. This week i came back and i didnt deload 10% like i was supposed to(i didnt know i should at the time) and on top of that i accidentally loaded an extra 2.5kg to my squats. This week I find a lot of my sets are difficult to finish. I'm managing them but barely(especially on squats). I feel like if i keep going i'll be ego lifting. What should i do?

>>41069893
place a few plates on the ground then put your bar with plates on them so that the plates are raised.

>>41069920
deload 10% its better than grinding out the same weight for a few sessions and not getting anywhere