QTDDTOT Vol III

>>41096416
R u gay?

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I have a Chloe Moretz refrigerator body. How fix, /fit/?

>>41096636
no

>>41096658
post pics m8

>>41096665
I dont have a camera but my body is actually pretty similar to hers except longer torso

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>>41096821
then your only hope is powerlifter/doorbrah mode

>>41096863
Well, my body is fridgemode mainly because of the fat in the stomach area (my skinny arms dont help either) but bone structure wise im more like a male hourglass

>>41096907
oh, look up
visceral fat

u might not b fucked brah

>>41096907
just work on arms and shoulder mayn, and you will look better

>>41096416
Cool vids homo

>>41097408
>>41097408
t-thanks

How is Retin A creams supposed to smell like? Mine smells like a baby rash cream, those with zinc. It's 0.025%

>>41098170
whats retin a cream, i think you spelled it wrong

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>>41098249

i cant go to the gym because my throwaway cellphone/mp3 finally stopped working and i hate working out without music so i started working out at home, the problem is you cant do shit to your back besides one dumbell excersise and pullups

how many pullups should i do?
i can only train my back once a week thanks to job/college

>>41098278
3.) If your retinoid changes color or acquires a strange smell, it still will work some (but you should get a new bottle if you can).

Yep, it’s true: If your retinoid changes color or acquires a strange smell, it means it has lost some of its antioxidant power, as some of its electrons have been used to neutralize other free radical species. Most of the time, these electrons are lost to the environment.

But, at the same time, retinoids are not like vitamin C in that their central function is not just donating electrons to neutralize free radicals. Retinoids also work by inhibiting collagen-degrading enzymes, which researchers say may effectively preserve collagen for longer (Photochemistry and Photobiology, 2008).

So, is it optimal to use retinoids that have oxidized some? No. But they still will work to some extent.

>>41098313
How the fuck did you find this? I've been googling for hours

Is HIIT as good for improving general cardiovascular health as say regular endurance cardio? I heard it's more for burning fat or something

>>41098293
if you are paying for the gym just go, one months gym membership should be able to buy a cheap mp3 players bro

>>41098332
>not retarded
srsly i was in a 1min LoL que and found it

>>41098364
yeah more for fat, but it is good for cardio if your session is long enough

>>41096416
What's a sure fire way to get out of a choke hold against someone stronger than me

>>41098986
keep a knife in your pocket at all times and use it to stab them

I need to stop ageing completely. Wat do?

>>41099161
become a lobster

>>41099167
Very funny... That song 'Rock Lobster' in Family Guy and cartoon characters never age... Ha ha...

>>41099292
https://en.wikipedia.org/wiki/The_Lobster

when they dont get the reference

also lobsters are immortal

Pulled/stretched a muscle I hope in my back today. In between shoulder blades on spine. Hurts to move neck. At time it happened it took my breath away like getting the wind knocked out of me. Was sore af earlier but feeling better now. What do? So disappointing because I was finally starting to make some progress back after being sick

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do you guys think we're gonna get nuclear annihilated?

How do I get a big chest when I have long arms? I can't target the pecs

Anyone got that shop of piano as a manlet with the monster can?

Also whats a good carb heavy food? Trying to hit over 600g a day and 18 cups of rice is inordinate.

>>41099398
Who cares?

When do I stop SS?

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>>41099346
take atleast a week upt to 2 off lifting, if not fixed by then go see doc

>>41099398
yes

>>41099445
yes you can pic relato, do db bench and get tris stronger so you can bench more, also DO CABLE FLIES

>>41099514
2400kcal carbs.... okey bread, if not drink sugery drink hopefully protein shake anon

>>41099588
when you don't need to train for strength anymore or when you can make your non stupid program

>>41096416
Okay so I was just done my upper body, and I said fuck it might as well do some short low weight squats to keep everything fresh.

So I ended my upper body with some basic farmer walks, then I went with some lunges with a 10 kg medicine ball, and felt a bit of a burn in my legs. I then literally grabbed some 12 lb (TWELVE LBS) dumbells and as soon as lowered I felt a tightness/cramp form in my inner/rear right leg. I did one more and it felt super weird so I stopped.

I apologize for my wall of text, but like I am super nervous like I have heard about leg damage by squating and I am kinda nervous I almost fucked myself. Does anyone have any advice or thoughts?

>>41099716
>https://pastebin.com/iAAhzNQZ
unless you had a spasm it sounds like the joint or muscle connecting to join may be damaged if so

https://youtu.be/gROTHHprZWw?t=817

either way you need a week or 2 off

Whats that fat burner I sometimes see generals on that has a half life and makes you OD if your not careful?

>>41099704
Do you think I could still at least squat like I said I just got back from taking a week off from being sick 2 weeks ago

>>41099749
probably DNP, stay safe anon shits dangerous, heres my advice on tryna get abs if interest

https://youtu.be/cVvDKv3_PGo?t=1295

>>41099755
your call man, I would but only if it doesn't hurt when you do anything in the gym and it doesn't make your current injury worse.

>>41099761
Dont link me your shitty YT tripfag
Also thanks DNP was it

>>41099789
whatever dumbass, there are better methods now you won't know because i wont post them here for you

>bcus already on video

>>41096416

I have loose skin cuz used to be obese as fuck.

Lost 110lbs (need to lose 20lbs more but using this time to get muscle mass before 'The Final Cut'

Have loose skin. Helium exit bag or gunshot?

>>41096416
How do i avoid getting terrible gyno like you?

>>41099776
Thanks. I will give it couple days at least see what happens. I felt something pull or move at least. Was strange. Wasn't during lift but getting position set up to ohp. Felt pop feeling lifted bar and was like something isn't right here so I stopped. Been doing some stretches and it seems to help

When people say to work in a rep scheme of 6-8 reps per set, do they mean reaching failure between 6-8 reps or picking a number between 6-8 and stopping at that number regardless of reaching failure?

>>41099841
My face is fat, am I cucked for life?
https://youtu.be/cVvDKv3_PGo?t=752

What does mushy belly fat mean?
https://youtu.be/cVvDKv3_PGo?t=2084

How do I fix flabby butt after weight loss?
https://youtu.be/cVvDKv3_PGo?t=2410

If you watch these 3 questions (less than 5 min together) promise you will feel better

pls help.
I find it really hard to isolate my hamstrings.
Have tried romanian deadlifts and good mornings but don't feel it in my hamstrings at all?
More feels like just a stretch?

The only thing I can feel my hamstrings actually burning on is the leg curl machine.
Also the lying one down leg curl machine but that one is only at an another gym where I don't get to go often.

So help, what do I do??

I feel like my hamstrings are not growing at all. Do they grow very slowly compared to quads and glutes?

(im a girl if that makes a difference)

Planing on starting Phraks Greyskull LP but it says I have to add 1 or 2 kgs every workout.
My gym doesn't weights that small, the smallest is 1.25 and after that 2.5.
What should I do?

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>>41099847
don't be born a 6'5" beast that avoided being born a cuck like you?

>>41099851
the best is to get as close to failure on the last rep as possible, when they say 6 to 8 they mean shoot for around 7, if your not close go for 8(if you end up goign way past 8 you need to up weight) if you fail early you did 6 gratz

>>41099874
I was gunna say do the leg curl machine, that is the best desu, if romanian or stick leg deads aren't doing much do them from a deficit (that means stand on something while you do them so bar starts lower) , not alot of good hammie excercises besides dead and hammie curl but if you can find someone or something or a weight heavy enough try FLOOR GLUTE-HAM RAISE

>>41099878
don't obsess, do what you can, you are taking those measurements way to seriously

How important are ab workouts for a skinnyfat dyel bodytype? I'm on a Stronglifts routine right now, about to hit one plate on squats(I'm a super beginner). I just want to know if Ab workouts in between days of lifting would better to do early, or later down the line. I'm at 20% BF right now and have been dieting well.

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>>41099915
I sort of try do a glute ham raise on this thing....
I just try only use my hamstrings and quads to lift myself up and then squeeze my glutes at the top??

is this pointless lol

also can i post a pic of my hamstrings here coz im not sure if they are non existent or maybe growing a little I need some opinions? Is this the right thread for that tho

>>41096416
do i drink the juice from my steak for extra protein

>>41099942
dats for ur lower back mayn, it pointless

>>41099938
ab workouts are at the same level as working out your seratus

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>>41099955
i drink for flavor, or save for later to cook w/ veggies

>>41099942
pic related is floor gloot ham raise, i know u dont have that machine, nobody does, again if you can find a way to hold ur legs in place, using another person, an object or part of a machiene or even a barbell or bench and do it then you in the money grrrl...

if not look up deficit deadlifts or better drive to gym with the gloot curl machin

>>41099976
also if that machine in ur pic goes down a lot or your desperate and wanna do half rom of the one i showed you and maybe look weird then go for it

>>41099942
>>41099961
its not pointless but it isnt as efficient, you can use a barbell to keep you in place

>>41099976
thank you! I've tried doing it with my feet under the couch and I hit my face on the floor

i will try doing deficit deadlifts thankuu

Lifter interested in getting into running.
I think I've studied form enough. Stay vertical, shoulders open, neutral head, land on a mostly flat foot on midfoot to ball of foot.
What's the best cheap running shoe? I don't really want to put a ton of money into this until I see if I'm really going to get into it, but I need something.

>>41100023
>best cheap running shoe
Tesla Running Shoes $20
Asics Gel-Contend 3 $45.
Champion Gusto Runner $40

>>41100059
Anything about those shoes in particular that make them good?

>>41100125
quality, look up reviews if you dont believe me

>>41098557
i live in SA, mp3s do not exist here anymore and if they do they are chinese made shit or if they are from a well known brand they are going to be a lot more expensive, and i dont have the money to buy some expensive outdated device and i dont want it sounding like shit so theres no fucking way im buying a chinese one
i saw a 20$ mp3 on amazon but i have to wait until someone i know goes to the states and then comes back and that happens maybe 4 times a year

>>41100141
It's not that I don't believe you, I want to know what to look for.

i've been doing ss for about 3 months, 5'9"/145
dl: 205/squat: 180/bench:100/ohp:75
does this seem right?

>>41096416
I can't do a single situp and my torso in unfortunately long
What exercises do I do to remedy

BN, redpill me on Rackpulls.

today I rackpull 250kg

am i on the way to juicy traps or snapcity?

>>41100201
sucks man here walmart u can buy ok $15 mp3, maybe see if ebay?

>>41100280
then just trust me

>>41100306
not enough information please tel em whole life story but srsly

https://youtu.be/cVvDKv3_PGo?t=2430

>>41100443
https://youtu.be/cVvDKv3_PGo?t=689


>>41100460
never did rackpull, think my tarps are mostly genetics but I did work traps, I did dumb bell shrugs occasionally, gunan guess my traps are from doing deadlifts and pulling almost 8 pleat

>>41096416
Nice shirt nigger

>>41100306
Are you 90 lbs?

>>41100806
thanks

I'm doing the Reg Park routine from the sticky, should I drop it for SS? Does it matter? /fat/ guy losing weight and shooting for noob gains.

>>41101078

noob gains in strength or mass?

I haven't even read it but im assuming his workout is mass since he was a bodybuilder....

>>41101084
Is it better to go for Strength then Mass? I want mass but not if my lifts are shit. Parks routine is exactly like SS except a little higher volume.

>>41101163
just lift dude. push yourself no matter what rep range/intensity you're doing. youll gain both size and strength. dont try to overanalyze this, your body isnt that complicated.

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>>41101163
that would be strength and mass, im assuming if you mean more reps (8-12) then do dat

>>41101181
Warning: Gains Goblin

I get pain in my adductors when I'm laying in bed at night

what do

>>41101224
what kind of pain anon, deep pain, lactic acid pain, bone pain, pain near joints, sharp pain, combo of any of those?

>>41101213
will do, thanks my dude

My gym buddy had a medical issue with his hips when he was a kid, so now he has really bad flexibility and is unable to squat (and i dont think he would be able to deadlift) Hes been active pretty much all of hes life and stretches daily, so his flexibility wont be able to improve. Outside of leg press, what can we add to 'replace' squats?

>>41100563
My lower back does not hurt when I attempt these exercises.
How do I do leg raises at home?

>>41101419
did u watch video..... captains chair at gym man, do tht, u cant do at home

>>41101403
hack sqaut or hack squat machine and other leg machines

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Can i escape my nipples by working heavy on my chest? Or is it gyno.

1/2

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>>41101535
2/2

I am dyel and a month into lifting after quitting a while ago. My knees and lower back feel like shit after doing squats for a few weeks. Every time I step I can feel it in my knees, and my lower back feels tingly and whenever I press on a spot (Lower back above the hip bones on the spine). Even when I bodyweight squat I feel a dull pain in my knee lots of the time and whener I bend backwards my lower back pinches.

I have a lot of trouble leaning back in squats, I can never get the balance right, and I feel very uncomfortable going below parallel. I feel like my joints are doing more of the work than my muscles. I try to put the weight on my heels as much as possible but I tend to lean forward.

I practice form and do research, but almost every variation doesn't feel right. Should I just do leg press?

>>41101545
very slight go gyno, get ripped and let skin tighten and nobody will care

>>41101625
lets body rest for couple weeks, tell doc about joint pain next visit, might be a sign of bad things to come unfortunately and work on form > weight

if you want go practice do 100-200 bodyweight squats EVERYDAY and by bodyweight i dont mean your weight on the fucking bar i mean no bar just ur body, don't become a meme, stay safe anon

>>41101235
just sharp pain

>>41101647
...bone or muscle

if muscle what part

>>41101640

I'm going to the gym with my friend to orrow and I'm just going to stick with legpress and do aome stretches. I will practice bodyweight squats like you said. I will also lower my deadlift for now. Thank you.

What kind of bad things to come in the future? Now I'm nervous.

why do you do these threads?
do you just like helping people?

>>41101661
osteoporosis, low estrogen causes joints damage

not saying u have it just something to worry about and a reason to see doc

>>41101663
no, i make $1k per thread

I autistically track my caloric intake with MyFitnessPal. I never calculate the olive oil spray that I spray in the pan before I cook on it to prevent sticking.

>realistically
>should I factor this spray in?

>>41101666
I was completely fine before except for some bad running form which I corrected a while ago. Are you sure it just wasn't bad form or long femurs?

>>41101678
no

>>41101699
a doctor will tell you for sure

(For smaller at-home workouts) Is it better to start with lower weight dumbbell so I can do more reps at once, or higher weight for endurance and to push myself more?

>>41101769
if ur training for endurance shoot for reps of ~15 for upperbody and 20-25 lower body

>>41099878
You can find 0.5kg microplates online pretty cheap. They're essential for upper body if you plan on following Greyskull correctly.

>>41096416
Is it okay if my breakfast is a banana, everyday?

I've been trying to help my mother lose some weight. She isn't that overweight. Even though her diet now is much healthier. she started doing cardio, she seems to not be losing weight. We don't understand, I counted her calories a couple days and it was really good. She's getting hungry, I don't think less calories is even an option. And like I said, she started cardio but no results. I also doubt she's developing muscle, what could be it?

>>41102095
sure,carbs potassium etc

>>41102099
tell her not to eat fast food atnd to be patient need to wait atleast a month on low impact diet to see progress, also make sure ur not going ez because she is momma brah, ALL FOOD COUNTS, CANDY SODA ETC

>>41102114
that's the thing bro, she's not eating snacks, sugar in drinks, fast foods, etc.

We're patient, just trying to figure out. I'm not going to send her to do some 5x5 stronglift don't worry. thanks.

>>41102156
im sure she is telling you that, tell her she has to commit, when she no longer feels hungry any more make her drop off 300 more kcal and make sure measurements are right, by the way you describe it(doesnt seem hard) i just think you are missing something its hard to count calories for yourself let alone another person.... some people just aren't motivated, unless you life at home and with her 24/7 make sure she isnt cheating m8, that simple ask ur dad or something to keep an eye out

>>41102335
no no we on the same page. She's the one comitting and wondering why she isn't seeing results, and asking me questions. It's indeed hard to count them, I'll do it more frequently as I've only done it couple times.

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Is deadlifting in squat shoes ok? I've suffered back pain for years from deadlifting and recently had a break. I tried them again today after doing front squats with my squat shoes. They felt a lot better than normal, but could that also be because of the break?

>>41102388
Shoes raise you off the ground, pushing you to reach farther and have a longer ROM. They help in squats because they reduce the amount of ankle flexion you need to complete the lift.

Is whey a meme even if I can't get enough protein from normal food?
If yes, what can I replace it with?

Hey guys! I'm getting a sharp pain in my shoulder for the last two weeks. Until today it was manageable, but I just failed a lift that should have been easy because of it (I couldn't do a single rep, when last time I did 3 sets of 4). The pain is in the shoulder cap, when doing a side raise or benching (but kinda ok with OHP).
What can it be, and what should I do? Should I take a few weeks break, lighten the weights?
Thanks!

>>41102410
So why would they make me feel better during deadlifts? I know it initially seems counterintuitive but it took a lot of stress off my back

>>41102450
Take a break from pressing. Especially bench.

How much do you row and how frequently. You should be training pulling motions twice as much as benching.

Also face pulls.

>>41102467
I row twice a week (I do a PPLPPLX split). Bent over row, 50Kg to get a feel on the form (3x8), and one arm DB bench row, 24Kg (4x8~12). I also do cable rows. And I stretch my rear delts with a resistance band in a sort of reverse fly everyday.

>>41102555
I've heard a lot of strong guys say you should be rowing as much as you bench or at least close to it have healthy shoulders for benching.

>random girl from unversity texts me because she needs help with some java course tasks
>it's her third try at those, first task is to be sent in a way days
>don't even know that girl, don't know why she has my number, ppl probably know im good at programming by now
>send her an altered version of my program a day later, edited the shit out of it so it doesnt show up in a plagiarismtool, spent like an hour
>send it to her by email and give her a short text via whatsapp to notify her
>doesnt even respond with thanks or anything

What the FUCK is wrong with people, i really don't get it. It's so fucking weird, how can someone be that way - i don't understand it, at all.
Do i send a bitchy follow-up mesage or just drop it?

What are the causes of high blood pressure, other than weight.

>>41102591
Thanks anon!
Noted. Though I do 3 benching exercise and flyes, and 3 rowing exercises plus rear delt flyes (and now I'll change that for face pulls) so it's good, isn't it.
In the mean time, If I take a break from benching, what pecs exercises can I do just to maintain/exercise them?

>>41102613
Can be a heck lot of things. Genetics, stress, alcoholism, salt, and this is just what is on the top of my tongue.

>>41102605
Depends. Do you WANT to be bitchy? Then go on. But you have this much time to lose with useless people? In those cases, I just drop it, and next time they ask I simply tell them to go fuck themselves.

>>41102613
really high sodium or genetics

>t. former 30%bf down to 15% while watching out for salty foods and still have high blood due to family history

>>41102677

But salt has no effect..
Nor can I find anything about alcohol increasing blood pressure long term other than the increased weight

So if I build muscle, that would mean my TDEE goes up right? And I can eat more without getting fatter?

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>>41102388
i don't think so, i deadlift barefoot or socks most of the time

>>41102454
it's probably the break not the shoes desu, try stiff leg deads

>>41102445
I used 5 tubs of protein(admittedly a couple where 5lb bags) over 7+ years... i just always eat a lb of some type of meat IN ADDITION to what I normally would eat, and often eat 5+ eggs a day... but whey can help... i mean it cant really hurt unless your allergic but it's far from necessary... pic related

>>41102450
sometimes it can be painful sometimes it feels like more of a pinch, probably hurts because you continued to lift...BAKA

Non painful stress but pinching sensation in shoulders?
https://youtu.be/cVvDKv3_PGo?t=116


>>41102591
lol, those strong guys are full of shit

>>41102605
had a girl like this in a CS class, i fucked her and moved on when she tried to keep getting hw from me after 1 excercise, stay away dude, shes just a sloot who wants a good paying comp job and thinks she can get beta losers to help if she be friends with them... she might possibly get you in trouble even if you edit your programs I know it may be "impossible" but it's a liability and she is using you, just ignore her, srs. U probably wont be able to fuck, the girl i dealt with loved xans if u catch me.

>>41102613
genetics, diet cholesterol, i think salt too, and shit mayn but often times it is weight

>>41102685

Anon you probably have plaques on your artery walls from when you were fat causing it, not the salt unless you are intolerant to it.

>>41102702
stop using TDEE, use BMR but here yes, if you want an explanation here is one, the question is framed for cutting but it works the opposite way for gaining weight

https://youtu.be/gROTHHprZWw?t=1106
Is it possible to have a plateau while losing weight?

>>41102705
>>41102467
>>41102591
It's not the collarbone at all though, more like inside of the shoulder cap articulation.
And I continued to lift because it was very manageable, and at first I though it was either DOMS just normal lifting pain...

>>41102702

TDEE is often drastically higher because you overestimate your activity. BMR = Good way to guess what your body is gonna burn day in and out. Think of TDEE as your "extra" calories. Your meals for the day should always be at BMR if you want to reliably lose weight.

>>41102757
I always thought the protocol was to calc TDEE at sedentary and subtract 500kcals from that?

>>41102748

that information changes nothing, it's either a tendon, muscle connected to tendon or just some random weak muscle that is tearing(and not in a good way) and you are only making it worse, take time off lifting until it's stops hurting, the more you lift, the longer it takes to heal, and the greater your chance of injury, if you don't believe my advice is the same here

https://youtu.be/gROTHHprZWw?t=817
Sharp pain near joints

i'm not giving you some cookie cutter response, if you want a exact diagnosis talk to a doctor but out of all the things I know and have heard of in 7+ years of lifting you need to rest for a week or two....

now if you told me the area was bruised and hadn't been hit tho, then your fucked, and btw that is where you are heading if ya keep lifting thru it.

>>41102775
Depends how much you're exercising. If you're doing one hour of cardio per day, doing this might cause too big of a deficit...

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>>41102775
dude i've never used TDEE in my life and i've been just about ever level of fat, ripped, lanky, and thick imaginable.

you use that shit if you're actually an expert who is familiar with the algorithms your calc is using, and I am pretty much an expert who knows programming and can actually look at the calc.... but I don't even bother, the more variables you add the more potential error.

>>41102792
>mfw been doing this while lifting pretty seriously for 4 days a week (TDEE 2250cal at sedentary and only been eating 1700)

how fucked am I?

>>41102815
>2250cal at sedentary
if your not near 200lbs im actually amused

>>41102808
Most TDEE calculators I know use the simple bodyweight mulitplied by activity level (11-14)

I want to workout 5 times a week, my goal is aesthetics:
>Push Pull Legs Upper Lower
vs
>Push Pull Legs Push Pull

>>41102786
I appreciate the answer anon! Obviously for a medical diagnostic I'd go to a MD but that's not exactly required here.

Can I still do leg, back and/or bodyweigh, or shall I limit myself to cardio and stretching?

>>41102826
currently 190 right now, how come?

>>41102838
your first split sounds better imo

for aesthetics you wanna train each muscle at least 2-3 times per week

>>41102840
when you squat do you have your hands on the bar? if the answer is yes I would wait atleast a week before doing that and desu id just take the 2 off totally if needed, it's not gunna pwn ur gains man your body needs to heal fully or it will come back

>>41102838
>I want to workout 5 times a week


2 options
>take steroids
>limit it 4 days

>>41102829
someone who is 6'5" and 200lbs is going to burn a different amout of calories than someone who is 5'5" 200lbs and muscle/fat comp etc, don't be a simple person anon

>>41102605
leave it and never do anything for a female again without an actual good reason.

welcome to life

>>41102815
I'm 5feet9, 134 pounds. With about 3 hours of cardio and 3 hours of resistance training per week, my TDEE is 2250Cals. You're overcalculating.

>>41102838
Fist one. Second hits only legs once.

>>41102860
Gains Goblin in the thread

1-2 is best imo

>>41102850
2.2k is okay for small bulk unless you actually walk around a lot, lifting burns fuck all calories

>>41102862
Not afraid of losing gains, I just like to exercise! But I'll follow your advice, thanks!

>>41102862
different anon asking,

how would I go about doing a push/pull/lower 2x a week by only working out 4 times a week?

>>41102906
>2x a week


when will the gains be enough anon?!

AxBxCxA guess you gotta settle for 1.3x a week, or you could not take my advice....

or you could add legs to one day since you won't be using them one either push or pull and workout 4 times/wk and hit errything twice

>>41102906
ULXULXX, PPXLXFX (F= full body). Or PPXLXP/PXLXPPX but in that case you won't target every muscle twice a week

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Planned out my cut this summer (December goal weight 74kg 5'10") Is 1kg a week too little? Planning 1500-1600 calories a day and 50-80g of carbs.

>>41102967
1Kg a week for 6 month is a lot, unless you're like 200 or more Kg!

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>>41102985
I wont need to start till July. 95kg's at the moment. Would 78kg be more reasonable?

>>41102967
depending on how active you are, you might wanna up your carbs.

but if you're really sedentary, the less carbs, the better
>switch to fats as your energy source and go keto

>>41102967
good luck retard

you people need to learn to be patient, like what the fuck are you cutting with a goal in dec for?

tryna get hypothermia brah?

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>>41103015

Thats the plan :). Do jiu jitsu and cycling so i might have to bump it up to 1800 calories and have some brown rice.

>>41103019
Because summer's in December in my country you fucking mong

>>41103025
>calls me a mong
>realizeses hes wrong

pick one shit for brains

What to eat when bulking? I know it's very vague but where could I find something like examples of meal plans or a list of foods that are commonly eaten when bulking.

what a fucking joke another idiot lifting for summer with unrealistic expectations, another forever DYEL is born, can't make this shit up, you aren't loosing 35lbs by december without cutting even harder and say goodbye to ur gains

>>41103031

Why would I want to be carrying excess fat during summer?

>>41103043
why wouldn't you

oh because you care so much you're gunna give up 2/3rd a year worth of a gains to try to live up to others expectations and fail and guess when you're gunna do the same shit next year

>>41103040
lots of meat

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>>41103058

Would you suggest nothing over 20-25lbs? Closer to -.5kg a week?

>>41103101
21kg = 20-25lbs
?

thats funny because my bullshit radar says its 55lbs

you aren't loosing anywhere near 20kg by then without becoming skellington

>>41103236

Ive personally been at 60kg,

WHAT WOULD BE YOUR SUGGESTION?

>>41103259
500kcal def.

how much caffeine is too much caffeine?
4cups of coffee (But probably weaker.. Only do a dose of 30-45mg of coffee grounds) and 4 cups of blacked tea at night.

>>41103392

Try stick to 100-150mg every 24 hours

>Can finally do 1/2/3/4

>Want a great beach body in 2018 because I know I won't make it to 2017 summer

>Natty

Should I just roid my way until winter, then start a cut?

>>41096416
Been doing SS for 4-ish months now, i dig the main lifts, but the accessory(crunches and hyperextensions namely) bore me to death. Can i change them for something else? How do i spice up my routine without fucking it up?

>>41103438
it's there for a reason it will help improve your DL and SQUAT beginners are weak all over, change them if you think you can but if your midsection starts becoming loose then gg bye spine
(thats why they are in routine)

>>41102808
1500 cal a day, that's a harsh cut

how the fuck did you manage to increase squat on that? my squat drops like a rock even on 500 deficit

>>41103453
It's more because of me being a spoiled cunt rather than the volume/difficulty of the exercise. I guess i will just continue doing them. Also, when should i start consider switching to a different routine(Greyskull etc)?

>>41103453

Agree with this anon. It won't stop you from doing the lift, but you will injury yourself if you aren't doing your accessories if you stick to a bare bones SL.

First thing coming to failure should be bench/ohp unless you bro'd out before hand. You shouldn't hurt yourself, might pinch a nerve in your elbow but you will be alright.

Squatting and deadlifting? A-Okay in terms of lift, you can manage it but you will rekt your lower back/core doing it with poor form/strength there.

>>41103460
why would you switch from a novice LP to a novice LP?

that's like switching from one bike with training wheels to another bike with training wheels

exhaust your novice gains and then move on to a periodized routine with higher volume

>>41103471
Understood, thanks for the advice.
>>41103472
Fuck me if i know, maybe just because i am a retard. Or maybe because i've read lots of stuff about lifting heavy objects over and over on a mongolian cave painting forum and now i'm slightly confused about all the routines, just tryna to see what is and isn't a meme.

>>41103460
when u want something beside big 3 strength

>>41102705
Guess I won't throw away my whey.
It's not like I can get enough protein from my normal diet, I just wanted to make sure it's still legit to use and there isn't something better out there besides legit food.

How the fuck do I continue to set goals now that I've completed the 1000lb total and exceeded 4321 for 5rms?

Nothing else really has any appeal to me, nearly all of my lifts are advanced on symmetric strength and I've no interest in actually competing in any kind of strength sports. I've always managed my training and diet around objective measures of strength and strength progression but my motivation to grow my deadlift from 210kg to 220kg is minimal for example.

I'm 6'1, 90kg, 15%-16% bodyfat but I don't really care about aesthetics.

How to set further goals once the traditional goals are completed?

>>41103583
I compete with myself, i'm not gunna motivate someone, that's a full time job, the only thing that's even close is you can lift with your free time or sit on your ass and let what you have done goto waste, i enjoy being able to play like a kid despite being huge so thats my motivation and the good feeling from getting pr's and looking in the mirror and seeing i haven't lost what I have worked for

Which program should i do after ss? I've been on SS for almost 5 months and want to do more BB oriented training but not like 10 exercises for biceps or some.

>>41103683
3/4 day split

>inb4 which one

find one that doesn't have like 10 bicep excercises

When people talk about the 1/2/3/4 do they mean 1RM or actually doing a couple of sets of 5 with the weight?

>>41096416
Should i go with SS or SL? Which accessories should i add? I was on split but i want to get stronger.

>>41104666
idfk either is fine for a noob prolly
do whatever u want mayn

>>41104565
hmm maybe it;s a workout or some shit, dunno

>>41104830
1/2/3/4 refers to overhead pressing 1 plate, benching 2 plates, squatting 3 and deadlifting 4. I want to know if it refers to 1RMs or doing an entire workout with them.

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How do I aesthetically balance myself? Been doing the generic bulking routine for a long time and just hit 4x8@300 deadlift. Maybe weigh 170 so this is the strongest I've ever been. But I feel like I aesthetically suck. Any ideas on how to modify the routine would be appreciated. Not really worried about legs

>>41105211
>pic blocking half your body with grill

shiggy diggy niggy

i wouldn't worry so much abt balance as mass, put on some size first then we can worry abt balance


>if u must know tho here's a tip;dets

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I need a moderately cheap meal plan of 4000 calories that I can eat everyday. Im not too good at eating.

is pic related a joke?

will I get an overuse injury if I play darts for 3-4 hours a day? only just started getting into it properly

using 23g darts

>>41105211
if you're doing the generic bulking routine how about you try bulking champ

you don't look unbalanced, you just need more size

>>41105786
If you want to just drink all your calories why not just start making your own version of soylent? there's tonnes of guides

the benefits of doing it are you will get the right micros and fibre

is it possible to get a hernia from doing ab workouts? sometimes I feel a worrying amount of pressure on my abs particularly my left side when I use my roller

>>41105786
4 scoops whey
5 scoops whey

if this is cheap then it was written by someone living with their parent thats fucking 60+$ in whey a month alone

also olive oil should be a tip shit isnt cheap...... and maltodextrin.... boy get some cheap bulk whey 1-2 scoops and eat the cheapest mean wrapped in fucking $1 loafs from walmart and also lots of pancakes and eggs, cheapest biggest packs you can buy, with some raman or cheap cereal for when u get extra hunggy

>>41105825
yes

>>41105907
yes, get weight belt and use captains chair

Sit-ups, crunches, leg raises hurt my lower back, what is a better ab excercise?
https://youtu.be/cVvDKv3_PGo?t=689

I started doing sean10mm's stripped 5x5 two weeks ago. A few questions:

Instead of xAxBxAxx, xBxAxBxx, will I kill my progress if I simply do xAxBxxA+Bx?

I am trying to increase weight every time I lift and am eventually finding weight where I am near failure on my last rep of the 5th set. If I don't fail, I do another set until I do. Am I doing this wrong?

Are there other exercises I can incorporate into each A & B workout? I have a home gym with bench, bar/plates, squat rack, Lat pulldown, adjustable pull thingy that starts at the floor and you can move it up for rows, etc., and adjustable dumbells. I am pushing hard but even on my A+B days I feel I can do more.

Lastly, this past saturday when I did A+B, it took like 1.5 hrs to get through all 6 Exercises (OHP, Squat, BP, DL, Bent-over Rows, Lat Pulldown), doing 5-6 sets of 5 with each one. I didn't feel like I was resting too much, but I was re-watching form videos to make sure I wasn't going to fuck up my back. This seems way too long to me, how long should it take to do all 6 of those? I was trying really hard to do my reps slowly to increase time under tension, but it still felt like I should have finished faster. What time should I aim for to do all 6?

i am unable to do a sit up, even when someone holds my feet down. any idea why the fuck this is?

Why do beginners programs tell me to do 3-5 sets of 5 for all lifts except for deadlifts which I'm only supposed to do one set of ?

>>41106229
2 weak
same concept, if u cant do this ur fukt
https://youtu.be/cVvDKv3_PGo?t=689

>>41106028
dats my post was samefagging thread

>>41106259
so y ou don't take a visit to snap city

>>41106061
dont do extra sets, increase weight

im not looking up routines
>dont got time

if ur gym sesh takes more than an hr u doing some shit wrong anon, that means 6 ex. should take 10 min an ex meaning 2 min a set so lift for what 45 sec rest for 1.15 min

>>41106259
To avoid overtraining. Deadlifts work a lot of muscles and tend to burn you out fast if you overdo them

>>41106364
Okay thanks Anon. I guess I didn't realize since I'm just doing baby's first lifts at this point.

Can't do a single push up ( yes, weak and fat )

Doing 5x5

Theoretically, roughly how much ( what % of bodyweight ) should I be able to Bench to be able to do one push up?

Bonus: Same question for Lateral Pull-downs and Pull ups.

Yes, I know they're not the same, hence "theoretical".

>>41106393
>>41106393
there is no theoretically, you and all other beginners need to stop thinking you can figure out millions if not billions of diffrent variables that chance from person to person and situation to situation, LISTEN TO ME, fif you lift for years, you MAY be able to find a few things you can do better to gain muscle, lift for YEARS MORE and you will find even fewer diffrent things... put the fuckign weight on the god damn bar and fucking and see what you can fucking lift and try not to kill urself

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>>41106393
>>41106393
but 125% for pulldowns and fucking 85% for bench prolly BUT YOU WILL NEVER KNOW FOR SURE UNLESS U FUCKING LIFT AND THOSE NUMBERS ^ GIVEARE BASED ON FUCKING NOT KNOWING HOW FAT UR ASS IS AND THEREFORE HOW MUCH OF YOUR PATHETIC MASS IS WASTED OR HOW TALL U R SO I CANT CALCULATE LEVERS DO U SEE WHY IM ANGRY IM NOT GETTING FUCKING ALL UR STATS AND UR FUCKING BMI AND BF% AND DOING A BUNCH OF MATH BASED ON CASE STUDIES TO TRIANGULATE THE EXACT FUCKING NUMBER FOR U

>REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

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>>41106452
>but 125% for pulldowns and fucking 85% for bench prolly

Thank you, all you had to say. Chill your ass down.

Literally all you had to say.

Do painkillers increase DOMS if taken before the onset?

I would assume blood thinning from advil would, but I'm not the expert.

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Will training without drinking shakes (ingesting as much as you can from your diet) mean you lose your gains slower once you stop training?

It seems kind of logical to me.

>>41106489
not the good shit it will decrease

>>41106510
>training without drinking shakes
u mean protein?

Do I get Creatine in cycles or just drink it every day?

>>41106544
Yes without protein.

>>41106612
no dude, the portein u eat while training wont make u lose gains slower if u stop working out and stop taking proteins

>>41106588
snort it but srsly drink it erryday while on a cycle then whil eoff a cycle stahp...

makecents?

>>41106649
I should probably explain it since my english isnt that good, what I meant was, is it better to try and get all my protein from actual food rather than shakes, since if I stop working out for whatever reason and also stop shakes, I will at least have my eating habits left, therefore losing my gains more slowly?

Can I estimate how much I can deadlift, by knowing, that I can pick up 75kg heavy guys and throw them a bit into the air? I wrap my arms around their waists from a slight squatting position and pick them up like that. I have never deadlifted in my life.

>>41106678
yeah i guess but it won't help very much

>>41106716
Dude just add weight to a bar until it slows down how hard is that? Why do you need an estimate?

>>41106734
Because I don't want to put weight up to the bar slowly and trying the weight out. I'm afraid of hogging the weights and wasting someone's time

>>41106787

You autist, nobody cares. If you're doing the deadlift you're better than 90% of people in 90% of gyms. Put 2x20kg plates on the sides and start from there, easy enough.

>>41106806
Oh okay, will try it out, thanks anon

>>41106806
>>41106787
I meant 20kg on each side.

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How do I measure my calorie intake when cooking? Like if a packet says 250C for every 5 ounces, is it 5 ounces after I cook it or 5 ounces before I cook it?

Secondly, why is olive oil considered better than vegetable oil if it has more calories? Or did I just get a bad brand?

Can someone please post that BF% infographic?

>>41106927
Calories on the package are for exactly what is in the package. So if it says your chicken breast is 5oz and 250C, it's 250C raw. The weight goes down when you cook it, but I don't believe the calories really go down, so you should weight everything before you cook then enter that in your calorie tracker.

as for the oil question, no idea.

>>41106927

Olive oil is better because of the fatty acid composition. Oleic acid is associated with better health outcomes, and the polyunsaturated fats in vegetable oil oxidize easily and throw off your omega ratio leading to inflammation. The real redpill is to limit cooking with oil as much as possible though and cook with water instead.

>>41106927
Use the values in packages. The calories don't change enough to matter while cooking. Don't get autistic.

What oil is best varies on who you ask and who funded the research. Personally I decided to give up and just use whatever oil I think suits the dish best. Key point is not using too much.

>>41107019
I always wondered about like grilling a steak or chicken thigh. Almost all the fat breaks/renders down to almost nothing. Same with ground beef once you cook and drain the fat. I wonder how it affects the calorie content or if they take that into consideration when putting together the label

>>41107094
( I try not to think about it because it does give me autism procs )

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Tried doing squats today and got some bad pain right at the top of my right hamstring. Called it quits early because today was a hamstring heavy day, but what should I do so I can get back at it tomorrow with the same planned exercises?

Can I get a quick program rate pls?

Program:
-3x5 OHP/Bench (alternating)
-3x5 Lats/Rows (alternating)
-3x5 High-Bar/Deads (alternating)

Rules:
-Last sets AMRAP
-Progress 1kg/session on upper body, 2.5kg/session on lower body
-If AMRAP set hits 10+ reps, double increase
-If AMRAP set fails before 5 reps, deload by 10%

3rd day only assistance:
-RDL 3x8
-Low-Bar 3x8
-Skullcrushers 3x8
-Curls 3x8

If I started at 150 lbs skinnyfat ~17-23%bf and I'm now at 185lbs ~22%bf after 1.5 of training is it a good mass gain?

>>41107737
Jesus anon, you can't train for 1.5, you'll overload!

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I have free access to a pool and want to swim more often
I have good, healthy meals provided, too.
Can I exit skinnyfat mode by just breaststroking for an hour every day and eating?

>>41107019
>Don't get autistic.
But anon, I'm cutting and need to be exact.

>>41107805
>He doesn't train for at least 2
Not gonna make it.

>>41107817
Nope. I did this for a year, it's even less productive than a bodyweight routine for muscle growth (didn't do a damn thing for my cardio either far as I can tell).

It can't hurt, but you have to choose a type of training that suits your goals, and if you want to gain mass, you need to lift big as well as eating big.

>>41107886
Have fun with your cardiac arrest at 40. I'll be training for 0.8 3 times until I'm babysitting my great grandkids.

>>41107135
Me to especially chicken thighs and ribeye steaks

I wanna use my phone between sets but none of my shorts have pockets and I'm starting to feel silly always wearing tracksuit bottoms to the gym. What do

Hey guys I've been low bar squatting for a while and can do 3x5 at 255.
But I really want to start high bar squatting because I'm slowly getting into oly more and plus my lower back is hurting which I think high bar will help.
However I'm currently unflexible as fuck and recorded myself doing highbar. What do I do while I work on getting more flexible? Do I just high bar light weight until my buttwink goes away?

>>41108568
I think it was Mehdi who said something about perfect form being this unattainable goal which you can only tend towards. That being said, as long as your form is safe, just keep doing it and improving every time, whether it's in weight or form; progress is progress.

>>41108753
Okay, thanks, that makes some sense. I found a bunch of stretches that I'm going to be doing everyday and I'm going to start high bar today at pretty low weight and try to get the form down.

>>41108568
Keep up the low bar but alternate them with front squats. The posterior chain to quad ratio between high and low bar squats is pretty negligible until advanced strength levels, plus front squatting is generally more useful for oly work

>>41107539
w8 week or 2

>>41107817
no look at oly swimmers
>>41107627
simple, crap

>>41108335
buy new shorts
>>41108568
1--200- bw squat errday @ home

I'm 22-25% bf. I wanna get to 15-20%. How aggressive should I cut? I'm still working on n00b gains right now 3xWk, and trying to add 30mins cardio 3xWk. I eat about 2280 cals, 270-290 grams protein. I'm about 5'10" 195 lbs.

>>41109875
>270-290 grams protein
trolled.

hard

>>41109875
you can cut 280-360 kcal from protein alone

What is the best stretching routine to gain flexibility for a beginner as myself (I can't even reach my toes while standing up) ?

>>41109947
starting stretch

>>41109932
>>41109905
cool thx. my buddies rec'd that protein cuz I was stalling on my squat progression. it definitely helped but I may have gone overboard. I'm in no rush this time. Last yr I cut 500+ and got down to 175 but I was skinny fat af.

>>41109963
Thank you !

Is Frank's Red sauce a /fit/-ok on proteins?

Is it better to take bunch of ambien and go to bed early or sleep 4-5 hours and wake up earlier? I can't force myself to sleep I need to get really tired menially so often I'll fuck my sleep schedule completely.

>>41110207
no protein but try the sweet chili sauce its awesome

>>41110278
ambien does nothing for me maybe bcus bodyweight but nyquil does

>>41110311
it rarely works for me too but I can try at least, still not sure whats better, I have really hard time getting up too. I can force myself but whole day i'll be miserable and tired :\

>>41110382
take 2 full lil cups that come with the thingy

is 105fat/300carb/165protein good for a bulk? (2930 kcals give or take)
i lost 50kg and im just way to skinny rn, im at 70kg and i want to gain more muscle...
please help senpais, never thought bulking would be this hard.

>>41110428
>2930 kcals
>70kg

try 2000kcal to start then slowly add 250 kcal after a month

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At what level of sexiness Aesthetics/fitness will girl seek me out to the point I can be a fickle chad?

This is what I'm working with..
Sorry I'm hideous

>>41110504
chad is state of mind, add 40lbs of lbm and get abs

work shoulder/chest/arms hard for mass, make sure to hit all 3 delt heads and tris

>>41110464
i looked it up and on a tdeecalculator and it says i need to have around 2830kcal a day, i go to the gym 4 times a week. i'll take your advice tho, slowly building up to a higher kcal, but are the ratios fine?

>>41110612
tdee is meme

>>41096416
Anyone have suggestions on routines for lifting with biking? I have been thinking of going from 4 day 5/3/1 to 3 days a week by cutting out squats and biking more instead. Never liked my form on squats and I feel I'll injure myself on them again. Intermediate level lifter and commute by bike to work most days

Deadlift 2x5
Rack pulls 2x8
Chinups 2xF
Plank 2xF
Lateral Pulldown 2x8
Cable Row 2x8
Face Pulls 2x15
Hammer Curls 2x8
Curls 2x8
Landmine 180s 3x8
Clean and Press 2x5, 2x3, 1x1

Is this too much for a single workout?
On a cut and only doing 3 days a week

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What's a good stretching routine for elbow joints to prevent joint snaps?

>>41110918
don't stretch that shit only your anterior delt needs stretch unless you have limited mobility, just find a doorway and put hands on sides and let yourself lean forward and stretch...just do reg warmup with light weight and get blood pumping, while your on gear your warmup should literally give you slight pumperoo

>stretching delts

stay safe brah, plz no clickaroo in shoulderoo

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>>41110540
Understood, where can I learn more about this mindset?

Any good routine you'd recommend, about how should it take to improve my bod to levels that girls would swipe right on me?

BTW I used to look like this. May of 2015

>>41111040
3/4 day split

>>41110918
plz rate dis music video
https://www.youtube.com/watch?v=eWItJOYc4Wg&t=169s

=====EMERGENCY

On Friday I asked what oils are safe to use as lubricant, I had mineral oil and pure peppermint oil. Someone here told me to mix the peppermint oil with mineral oil so that it would be cool and stimulating and no one corrected him. Today I got around to it and my partner and I are in immense pain. I washed it off with cold water immediately but it's still burning, what the fuck do I do?

How long should I wait between doing sets? Does it depend on the exercise or is there a rule of thumb I can use of some kind?

>>41111070
nope i wait like 2 min unless strength i w8 4or more

>>41111065
>pepper
>mint

okey, you will be fucking fine, just wash off your dick and your parters butthole and deal with, try to buy some drugs to cope, preferably opiods, if it still hurts alot by tomorrow call doc, unfortunately ur gunna have to use soap and it will get in ur peehole, JUST DO IT

>>41110952
My elbow mobility is good. I only have problems when I'm doing tricep, like dips and stuff. I'm off cycle for now but GH helps wit the pumperoo. I'll keep your advice in mind thanks.
>rate dis music video
me me me was such a strange music vid, I saw this couple of month ago. Saw a lot of cosplayers doing this cosplay last Summer when I went to a con.
>you weeb

>>41111170
>>41111170
u got pain?

just gunna give u heads up if u do i'm gunna tell u to take time off which i know you don't want cus MUH CYCLE MUH GAINS

Added some cals to my cut as I was losing to fast. Been filling the new spot with alcohol and candy fml. Fucking warm weather makes it so hard not to drink so much. Anyways how delicious are margaritas

>>41111220
>to
not delish, fucking sugermonsters, wanan know something cool, 1 can of four loko has 2000 fucking calories in it and im sure margaritis are close

>>41111065
>blindly trusting people on 4chan

(noob question) I've read on the /r/fitness wiki that when you can do 3 sets without feeling like you're getting close to failure, you're ready to try adding more weight.

What do you think?


Also thanks so much for answering all of these questions!

>>41096416

If I weight train for a few years, then switch to bodyweight exercises will I just lose my gains and turn into a weak fuck again?

>>41111328
maybe for strength, for mass or endurance make it 5-6

>Also thanks so much for answering all of these questions!

I do it for the money.

>>41099976
>pic related is floor gloot ham raise
You meant, floor nordic hamspring curls machine, right?

Pls btch you know nothing about GHR, GTFO

>>41111328

If you're a novice lifter do starting strength/stronglifts 5x5/ice cream fitness. You go up in weight every single session.

>>41111346
look an acronym i created!

>>41111361
This acronym is older than the internet. Learn the wonders of the GHR fag

>>41111366
>types more words that it would take to spell out aspie acronym no one uses to look mysterious and cool

k

>>41111354
I would, but I have dumb bells instead of the long bar one (forget the name). Also in this country, gym memberships are in the hundreds of dollars per month, which I can't afford so it's not very practical for me sadly unless I try to order one of those. I thought it'd be more convenient to just try starting out with the dumb bells instead because they don't take up as much space. Sorry for being retarded.

>>41111375
>no one uses
LOL

>>41111393
>keeps posting

>doesn't explain aspie acronym

wanna know how I know your posts aren't worth dick?

>>41111411
Do you want me to give you dick worth fuccboi? GHR is an old ass meme

>>41111417
td:dr

let me predickt next comment

>LOL i trol u

>>41111386
bar bell! that was the name..

>>41111206
I took like 3 month off but it still remained the same. But pain isn't that bad, and I can work around it. Plus too elbow sleeve and GH helps keeping it painless. I'm looking up on cortisone shots, heard it works but not really sure.

>>41111447
oh lol u said elbow not shoulder sry im high, you gotta do epson salt soaks in hot water 4 times a week for ~30min and then do wrist work, elbows/forearm on legs, palms facing up and "curl" the weight with ur hands, might be from lack of est, maybe docs where u live prescribe stuff for that?

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>>41111422
LOL i trol-

damn he captured my technique

I couldn't find the old broscience bullshit in my folder but that pic you posted isn't a GHR machine at all

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>>41111484
well good job tard, thanks for the context, thought u were talking about some growth hormone shit

>cant post 3 times making fun of someone for not knowing glute ham raise machine and doesn't even use the right acronym its GHRM but can't google

should i sell my rowing machine and buy a bench and a 100kg set of dumbells?

>>41111530
>cable rows
maybe

>boat rowing
yes.

>>41111539
it's an air rower

>>41111549
>air rower
thats simulated boat rowing brah

>>41111482
I'll look into the est. Joint issue mainly happened from me being a retard and did dips with shitty form 5 years ago.

>>41111241
Nauh I make them myself. 1.5 oz tequila 1 oz lime 1 oz orange liqueur and a half teaspoon of simple syrup I made from sugar and water. Get you lit

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>>41096416
rate and hate on my old routine and what i can do to improve my new one. I'm considering running on saturdays to the park, doing pullups and run back for light exercise

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>>41111529
It has always been called a GHR

this M bs you created urself fuckoff

fuck off

>>41111595
>rate and hate on my old routine
>curl
HAHAHAHAAHAHAAHAH

Buds, I'm doing closed hand bench press right now and my right hand tingles through my set. It's stops when I rest. What's going on?

>>41096416
Can I achieve good aesthetics with calisthenics? If so, what routine.

>>41111616
?? it helped quite a lot to move around weights and shit and i'm slowing down on them now to step up my routine

Ran a ppl for a few months with no visible results but strength and muscle gain. Would you recommend a 5 or 4 day program next?

>>41098986
Headbutt, kicking a nutsack, trying to get your arms under his.Don't get into a choke hold in the first place. A good choke hold can mess you up. Chin down,

How do I know what program would work for me if I have made strength gains but no visible results? Its hard to judge if a routine has worked due to this, and I am currently trying to find a new routine but not sure what to look for

When planking my arms/shoulders give out before my abs, how can I fix this?

>>41111065
>Peppermint
>Cold water

Please tell me you're joking

so I'm meeting normie friends, what is the best workout rep range/intensity for maximum pump?

>>41111065
Milk should help. Apply it to the region that hurts. Don't use soap, use dish washing detergent it should break down lipids (oil) faster than normal soap.

I have internally rotated femurs and externally rotated tibia bones. I've tried going to pt doing home stretching I want to multiple doctors but they refuse to fix it. I'm slowly losing my ability to move. I can't run at all without falling. I'm only 20 I'm considering killing myself. Does anyone have any medical advice on who to speak to about this

How do I engage my core? Some say you suck it in some say you brace it be push it out.

>>41112944
Suck it in towards your lower back.

If i cut on protein shakes can i retain much of my gains?

>recovering skelly mode
>was in hospital, dropped to very low 100s briefly
>just getting back into lifting and not being generally near death
>ass is fucking way out of proportion big
>squat MAYBE once a week if that, run 3x weekly HIIT

what the fuck /fit/. do i just have the most retarded fat storage on earth or what. how do i fix

So uh...what are you supposed to do when you have too much body fat to justify a bulk, and too little muscle mass to justify a cut?

Goals:
>return to single digit body fat (currently approx 15-20%? Something like that?)
>get up to 180lbs (current 5'8, 167.5lbs)
>find some sort of hypertrophy(?) routine to achieve these things

Completed goals:
>become actually fit enough to exercise without becoming faint after one set (worked as ranch hand for 3 months, seems to have done the trick...)

are there any /fit/ discords that aren't shit? just want to chat with chill people

I upped my core reps this weeks and have really gone to town and gotten myself an injury. Its not a hernia but felt damn close. Whats your best abs stretch?

>>41111800
dunno, i do suicide grip, don't do what i do, get wrist wraps

>>41111804
ottormode maybe, look up prison calestetics

>>41111911
whats a ppl?

>>41112168
and decent 3/4 day split is fine, experiment

>>41112234
do captains chair

https://youtu.be/cVvDKv3_PGo?t=689

>>41112617
dont know wtf that i sman, don't kill yourself, apply for disability benefits and do opiods daily

>>41112944
https://youtu.be/cVvDKv3_PGo?t=689

>>41113219
you need fat and carbs to men, dont go near 100kcal defificit

>>41113291
u gril? it's prolly genetics

>>41113395
>justify, just do small deficit and continue lift

>>41113571
>asking for aids fest

>>41114005
don't need a stretch you need a belt, do capts chair

https://youtu.be/cVvDKv3_PGo?t=689

>tfw everybody needs this fucking link

>>41114009
>u gril? its prolly genetics

a-am dude

>>41114019
>>41112234
Thanks!

Ive got a question concerning my squat and my left knee.
Im lifting for one month now and I noticed that my left quad is bigger than my right and that my right hamstring is bigger than my left (only doing squats and deadlifts for legs as of now).
I squatted yesterday and I "felt" that my left quad was more exhausted than my right (because of the weaker hamstring?).
The main problem is that my left knee kind of hurts (outside of left knee), its not that bad yet, but I dont want to make it worse obviously.
I squat highbar and I try to make sure to have a even stance, foots pointing outwards and having the bar resting evenly on my traps.

So how should I tackle the problem? Try to strenghten/even out hamstrings and stop squatting?
Ive started to do some mobility training and stretching for my hips and tight hamstring/glutes.
Did any one experience similar?

>>41114193
>https://pastebin.com/iAAhzNQZ
your form is off and one side of your body is getting mechanical advantage to cope, unless you have extensively video tapes yourself from multiple angles during heavy squats that wont fix it as is usually happens most under load, lower your weight some and do mroe reps, at home do 100-200 bodyweight squats a day, what your working on is tendon problems, heres info on that if you want

https://youtu.be/gROTHHprZWw?t=817

>>41114214
Thank you, how should i proceed with the dysbalances? Will they go away when my form gets better/good? Ill propably film myself, from which angles should I get filmed?

>>41114243
front it sounds like, look for leaning on your dominant leg your body will naturally try to give it more load

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How much does it matter to get protein right after a workout? If I'm hitting my macros, does it matter when I get them down?

My legs are skinny as fuck despite squatting twice a week and deadlifting twice a week, is there something else I should be doing?

I run a mile or so after every workout, is this good/bad/doesn't matter either way?

>>41114287
there is no anabolic window unless you are taking dianabol

>>41114287
change ur reps to 15-20, stop running, diet instead, make sure you are doing reps slowly and squeezing(don't lock out your knees, just kinda tense) at the top, also might wanna pickup some hammie and leg curl machine reps

I'm just starting SL 5x5, am I supposed to count the weight of the bar, when it tells me how much weight to lift?

>>41114316
yes

fatfag here getting back on the cardio horse again

Whenever I run, there's a portion of my lungs, the upper part, probably the rear, that feels a decent of pain. Is this because of anything in my power, is it misuse or improper breathing, or is the constant breathing acting like a workout on this never flexed portion of my chest?

>>41114531
this is cardio my friend

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Does swimming on off days interfere with lifting? Has anyone tried it?

>>41114677
cardio kills gains

in determining your daily g of protein, is it 1 g per lbs bodyweight or 1 g per lbs lean body mass

>>41114697
0.75g per lb of bogyweight is more than enuf, unless your taking steroids then double it

>>41114701
fuggg i struggle to get 100 g in me but apparently i need 120 g

i mean how much greek yogurt can one man fucking eat.
I dont do protein shakes, trying to do it all via food to learn lifetime eating habits

>>41114713
eat a lb of meat a day, eryyday

>>41096416

Are leg raises and weighted twists enough for a good ab workout (on top of heavy compound exercises), or do I need to directly target my 'upper' abs?

>>41114791
i'd do capts chair m8, don't need to directly target shit

twists will work obliques to much vs iso abs

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>still no new thread

What are some shoulder exercises I can do thqt doesnt fuck up my tos (thoracic outlet syndrom), basically compressing my shoulders to my first rib. Ohp is definitely out of the question.

>>41115570
>still no new thread
wat? u mean thread won't update?

they all end like this, after to many replies stops update.

dunno how ohp compressed but side raises, cable face pulls from the ground,c an u do those?

So I completely dropped salt for about 2 weeks now.
I didn't notice any change in water weight for a week, but then one morning I peed a monstrous amount. I was pissing for at least 1 minute straight and I felt like I was drained afterwards. I didn't even drink that much before.
I-Is this what you guys call dropping water weight?

>>41115897
not really but it can effect your pee pee but stay off salt tho