QTDDTOW

I have several stupid questions I hope some anons can help me with:

Would a Diuretic be a good option for me? I hold water weight pretty bad, and look noticibly worse in my face when I'm abit bloated. If I want to look good for the occasional 2 dates I haev a year, would a diuretic and drinking alot of water help me look good for that one day?

Any disadvantage or benefit from cutting a workout into two seperate time slots in your day? I have equipment at home, and sometimes I just like to do 2 different 30-1hr workouts, being atleast a few hours inbetween each other. Does this cause problems like cortisol buildup or whatever?

Should I do Scooby Dead Lifts or just regular old boring deadlifts?

i can only squat a2g with about 75% of what i usually rep to parallel, and i was thinking about just always doing that, a2g for every rep, up and down slowly with perfect form, and just gradually work up to heavier weights while maintaining that. is it worth doing it that way round?

>>41265381
add a no-rest superset at the end of the workout, dips to max reps, chins to max reps, dips, chins, dips, chins. Will take 5 minutes and will blow up your arms. Maybe alternate workouts do chest dips and pullups.

>>41265381
I'm a wristlet, how do i get wrist gains?

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Should i bulk or cut?

I realize I'm still small but I've been gaining too much fat at the rate I've been bulking and a few people have told me that I should cut. I was thinking about doing leangains this summer

6'2" 195lbs.

>>41265381
>dips

enjoy destroying you're shoulders

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should Gains be taxed?

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>>41265381
What are the benefits of using Trap-Bar Deadlift instead of normal Deadlift?
Will do Alex Programm and he says Trap Bar 2x5 is that any good?

>>41266494
>>41266494

Trap Bar deads put more emphasis on the quads and are less taxing on the lower back. All the dudes in my unit trap bar deadlift because our lower backs are already taxed and fucked enough from jumping out of planes, rucking, running around in body armor, and other miscellaneous man shit

>>41266245
I'd ask that fat fraud for his opinion, but he doesn't even have a tax system in his books

>>41265381
Db or BB curls?

>>41266550
I thought you want to train the lower back with deadlifts or am I misinformed?

Is it better to be jacked and little or tall and skinny?

My hip flexors really hurt after I finish a set of sumo deadlifts? What should I do?

im 6'1'' for the record

How does /fit/ do their fish?

Looking to try it out and mix things up from chicken all the time

Are BCAAs a meme?

I wanna try some on my cut and only heard good things, though might be the shills getting to me

Opinions on dumbbell flys vs dumbbell curls? Just do both?

>>41266615
trap bar still trains the lower back well.
it's just more limited by leg strength than back strength like a conventional deadlift.

Just done a 10km race.

Is a full marathon in October too steep a jump? Should I focus on the half instead?

is it ok to do different parts of a routine on the same day? for example, bis and back in the morning, chest and tri in the afternoon

>>41266584
Barbell.

>>41266767
Who cares?

>>41266844
Video lift and see form.

>>41266920
Broiled salmon is god tier.

>>41267042
No; they're good for muscle protein synthesis provided you're lifting in a fasted state. Take about 30 minutes before workout.

>>41267431
Do neither.

>>41267819
Depends how you train.

>>41268136
Yes

I tried to decline bench with 70 lb dumbbells and have never felt like a bigger retard in my life. Getting the dumbbells on my chest was the most awkward maneuvering I've ever done.

How do you self-set up decline dumbbell press

>>41266584
dumbell.
barbell can fuck up wrists.

>>41266844
probably not engaging glutes properly.

>>41267431
do both

>>41266615

Ya, deads are great for lower back as long as you're pulling correctly. The problem is when lifting isn't the main focus, but rather a complement to what you're doing. You'll see lots of athletes and military guys using the trap bar to deadlift because their lower backs are already used a lot. No sense in getting an overuse injury when your main objective is really winning athletic competitions or killing people.

Can someone explain how to cut in a nutshell?

Does stretching before or after lifting help or hurt or do nothing?

>>41268600
before might impact performance negatively a bit.

if you can't go through the full range of motion on the exercises you're doing, stretching will help.
if a muscle(group) feel tight because of (over)use, stretching can help.

in most other cases it does nothing.

if you stretch a lot beyond what's necessary, it can negatively impact performance, and even increase risk of injury.

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>>41268142
>Do neither.
>>41268157
>do both

started taking antipsychotics, antidepressants, anxiolytics, went from 70kg to 110kg kek

a 1000 calories deficit is 1600 calories. can I go lower? do I risk loose skin?

>>41268653
you didn't notice gaining over half your bodyweight?

eating too few calories might make you feel shit.
adding cardio can be a better way to lose weight.

>>41268701
I did notice it. I just didn't give a shit

I usually take a caffeine pill or preworkout to help give me energy and increase the quality of my workout at the gym, but lately after taking either or, I just get tired so I take a nap.

Dafuq? Why it do this?

>>41268581
Calories expended > calories ingested
And eat lots of protein if you've already got muscle that you'd like to preserve

>>41268714
how can you not give a shit gaining so much weight?

>>41268754
neet, no social life, no gf, no friends, haven't left house in almost a month (last checkup). not many reasons to care.

but i decided it would be cute to try being a trap so i need to get back to 65-70 :3

>>41265381

Currently supplementing with:

>Zinc
>L-Arginine
>Aspirin
>Choline
>Fish Oil
>Chondroitin

Is there anything on here I don't need, and is there anything I'm missing?

>>41268774
oh, that sucks, im sorry.
hope it gets better.

>>41268774
>wanting to be a trap
>going from fat to skinny
Good luck with that. Had the same aspirations but loose skin has more or less guaranteed that's not happening.

>>41268733
Tolerance is increasing. Lay off a bit or it'll just get worse.

>>41268824
well fuck.

>>41268830
How long?
How long to totally reset it?

>>41266494
You can replace it with conventional deadlift 1x5 or even behind the back deadlift 1x5.
http://outalpha.com/the-out-alpha-novice-program/

>>41268866
Depending on how much you've worked yourself up to, a week at most. B Vitamins are good energy sources. It's why sips are actually a good preworkout.

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Hey dudes.

>150lbs
>5'8''
>2500 calorie daily average
>can comfortably bench 155lbs, 3 sets at 8 reps

What mode am I by /fit/ standards? Also, can you guys suggest some next steps? Thanks.

>pic related

>>41266205
Cut

>>41268906

Stop thinking about modes. You're a beginner. Keep lifting.

>>41268880
>sips

I knew it wasn't a meme

>>41268906
What >>41268919 said

Stop looking in the mirror to see if you've made it and start looking at the heavier weights.

To answer your question, you're a half a step in front of DYEL

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hey guys i'm currently doing SL 5x5 but everyone is shitting their brains out on it. can anyone recommend a good PPL routine for a skinny lil bitch like me? trying to get to a beautiful ottermode.

>>41265433
Halp. Plz.

>>41265433
It makes no sense to take a diuretic then drink a lot of water. Chances are you're just fat. Check your legs and arms for pitting edema. If you don't have it, then don't bother with diuretics.

No problem with breaking up your lifts.

Just do any heavy deadlift variation. Idk what Scooby deadlifts are, but I'm betting it's some shitty shit with a skateboard.

>>41265618
Just break parallel by a couple inches. Going a2g does nothing but fuck up your knees faster. Don't autistically slow reps either. Have a controlled descent, use the stretch reflex at the bottom, and drive out hard and fast.

>>41266149
You don't. There aren't muscle bellies in the wrist. Pretty much just tendons, bones, and nerves. It's unlikely weight training will have any measurable effect on your wrist size.

>>41266584
Supposedly dumbbell, because it actually works the bicep through the full ROM by incorporating supination at the top. But likely doesn't fucking matter.

>>41267431
One trains chest, the other trains biceps. Do dumbbell curls. Do cable flies instead of dumbbell, as you keep more tension at the top of the movement.

>>41268153
Practice with lighter dumbbells.

>>41268906
A beginner that has had some gains in his first months of lifting, but is still small and not very strong.

>>41268984
Just do SL and add some arm work and calf raises. It literally doesn't matter what beginner routine you do. Just do one.

>>41268919
>>41268976
>>41269036

thanks lads

>>41268581
Easiest way for me is to eat the same things just less. So instead of 2 gal of milk/week I'll get 1. Big jar of PB-->small jar. Cut carbs like bread and rice...etc. And cut all the obviously unhealthy food. Eat as much chicken or fish as you can.

>>41269054
it doesn't matter? really? ok that's great thanks

>>41269191
there are minor differences between programs and whatnot.

but the main thing is how long you stick with lifting.
if you're still lifting a couple of years later, your starting routine will have made no appreciable difference.
so just start out with doing what you enjoy most.

how do i train my doddly grip?
failing around 3.5 pl8

>>41265381
When people say," I was able to bench 2pl8" does that mean 2 plates total or two plates on each side?

Can noobie gains me made at maintenance? I'm trying greyskull, am progressing on squat/bench/DL but OHP is stalling pretty hard.

2x per week: squats, pullups, dips, curls
1.5x per week: bench press, OHP
1x per week: DL, facepulls, rows

What do you think?

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>>41265381
I just got off SL while cutting. My squats stopped going up. I don't know what program to do next for a dirty bulk.

My situation is a bit weird since I did SL because I had to take damn near a year off as a result of unrelated injuries so my lifts shot back up pretty quick. I was thinking either TM/cow or 531.

200lbs, 6'2"
355 squat
390 diddly
220 bench
145 ohp

for reference

Help me /fit/ you got me this far.

For a fatty that is lifting and cutting, at what point does cutting mess with muscle gains?

>>41269564
Cutting will always mess with hypertrophy and strength gains. All you can do it try and mitigate some of it.

You can gain muscle and strength on a cut, especially as a noobie lifter if you are careful. It just won't be nearly as fast as say, full retard bulking like a strongman/powerlifter but that isn't your goal right now.

tl;dr: the entire time.

having some real trouble progressing on bench, could use some advice

doing madcow 5x5, following the numbers outlined in the spreadsheet, deadlift and squat are progressing normally (5lbs per week) but my bench, and to a lesser extent, ohp, is severely lagging. It seems every time I break a plateau, I stall the very next week, and i've had to deload again for the second time

Any advice? Like I said, squat and DL are progressing nicely so I'm confused as to why my bench isn't

>>41269324
2 plates on each side.
225lbs in the US, or 100kg everywhere else.

>>41269649
bench and ohp use smaller muscles, so there's less room to progress.
so you'll stall earlier on them.
after having to deload a third time, switch to a different program for bench and ohp.
take a look at nuckols free programs (strongerbyscience.com).

>>41269649
candito bench

>>41269996
>>41269649
also work your form for ohp and bench. often overlooked. i was doing ohp wrong for fucking years.

https://www.youtube.com/watch?v=CnBmiBqp-AI

https://www.youtube.com/watch?v=4T9UQ4FBVXI

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What if I ate only boiled chicken, rice, and broccoli everyday. What would be missing from my diet?

Also what is the ultimate diet if someone doesn't care about taste but only wants to build muscle?

How to not be such a fucking manlet /fit/? I turned 18 one month ago and i'm 5'7" btw

>>41270133
dude if you seriously think being that tall is a burden, then you need to stop browsing this site until your brain has fully developed.

>>41270114
You'd miss all kinds of micronutrients, and probably get sick.
Performance would go to shit long term.

"Ultimate" diet is just a normal healthy diet (enough fiber, vitamins, minerals, and variety), but with more complex carbs (to fuel workouts and help build muscle post-workout) and protein (to recover and build muscle).
Variety is really important long term.

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>>41270175
Which nutrients stand out to you and can my diet be supplemented with... supplements?

>>41265381
Have a few actually if anons know the answers to them:

How to get thick eyebrows and full beard (patchy beard atm)?

Should I take these bad boys daily or something better? Needs to be from this shop. http://www.hollandandbarrett.com/shop/product/holland-barrett-ultra-man-caplets-60031489

Is there anything I should be taking daily for health benefits for life like omega 3 as an example?

Thanks in advance anons.

>>41270252
don't be a lazy bum.
put in some effort, and eat a varied healthy diet with enough complex carbs and enough protein.

>>41270271
Why does variety matter if I can't hit all the necessary nutrients without variety?

>>41270311
what?

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>>41269482
HELP ME BRAHS I WANNA MAKE IT

>>41269278
Use chalk, mix your grip, do static holds after you get done deadlifting.

>>41269401
Yes.

>>41269438
Those are random frequencies. I would bench more and facepull more.

>>41269482
If you have time for it, I would do a Sheiko template.

>>41265381
How do I recover faster? Is every other day lower body/upper body too often even if I'm doing bodyweight exercises?

>>41270497
You mean like:
UxLxUxLx....?
No, that's completely fine.

>>41270514
I've been trying to do that and my exercises are shit. I only feel satisfied if I do LxUxRxLxUxR...

>>41270620
What? x = rest day. Nobody writes rest days as "R".

For example, SS is

AxBxAxx
BxAxBxx

>>41270641
Oh. Well in my original question I meant to ask it LULULU... was too much, even tho I'm doing bodyweight exercises. I'm assuming now that it is.

>>41270641
Is starting strength any good?

>>41270654
If you progress better with rest days, then take them.

>>41270667
I've been feeling like shit about myself because I can't even handle every other day workouts when there are guys doing pushups and shit everyday.

>>41270665
Yeah. I had shitty lifts, then I actually did SS for real. Pushed to 335x5 on squat, 225x5 on bench, and 475x1 on deadlift. That was a long time ago. I'm now 455 on squat, 275 bench (lmao), and 585 deadlift. If you actually follow the progression, put weight on the bar every session, it will make you stronger very quickly. Add some curls and calf raises if you want. Do the chin-ups and shit like the program says.

I got weightlifting shoes and now my squat is horrible. I was used to converse that I had ripped the insoles out of. I never had a flexibility problem and I didn't really want the heel lift, I just wanted solid stable shoes with no squish. These fuckers are beautiful (old do-wins off ebay) but I don't know what's real anymore when I'm in the hole. How do I learn to squat again? I'm 10 weeks into SS.

>>41270824
Keep squatting, you'll get used to it.

>>41265381
Is a rowing machine a better substitute for cycling machine and treadmill?

>>41270491
I thought sheiko was for advanced all my stats are intermediate

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Are 1RM calculators reliable? I should be close to a lmao4pl8 squat soon but I don't wanna die

>>41270930
There are templates for more intermediate lifters.

>>41270936
They're generally close, as long as you use something that's 5 reps or less.

My Delts are severely lacking. What are some good deltoid exercises ?

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>>41270994
thanks anon

>>41271037
Arnold press 5x10-12

>>41270687
This was me fishing for consolation, anons. Tell me I'm not a little bitch. Pls no bully.

How do I accurately find my maintenance working a physical job? Some days at the gym I feel like a boss and I'm gaining strength then others weak as fuck and tired. Feels like I'm spinning my wheels a bit

I wore a pedometer and I am doing roughly 28k steps a day and that doesn't account for all the heavy shit I'm picking up and squatting up and down all day.

Just started lifting. How do you you guys load the bar for deadlift. Its a fucking struggle to even load 1 45 plate. The plate seems to refuse to ho in.

I'm switching from working out in the afternoon to working out in the morning. I still go about my diet the same way, right? Will I have less energy to work out with in mornings compared to afternoon?

Hey brothers, what's the best time to work out?
I'm a fucking beta cuck with bad social anxiety. Doesn't help that I'm overweight (5'8 190lbs) and everything jiggles when I run :(

I'm using the gym at my apartment complex. Only has a smith machine. Is that gonna be alright?

>>41272022
Hey, if you intend to work out to get fit then having poor self-esteem is just going to be a hindrance to any progress. It's okay to be dissatisfied with your appearance but it's ten times better to head into the gym with a positive mentality about how you're going to do your best instead of about how much you hate yourself.

Best time to work out is when it's most convenient for you, but there's always a ton of people at the gym around 5 to 7 pm because it's right after work. Smith machines are fine, free weights are best.

>>41271474
Use an activity multiplier for a first guess, then count kcals in and watch your weight trends and energy levels, adjusting the diet by experience.

>>41271542
For the first pl8 you just have to muscle it. For subsequent pl8s, roll the bar onto a change plate like a 2.5lb to elevate it for the next big pl8.

>>41271582
Some people like some bcaa or a preworkout in the morning. If you can manage it, milk does good. It may take a while to figure out if you can, and how much you can, get in your stomach before working out and tolerate it well. Total kcals should be the same, though.

Help me, /fit/.

Yesterday I was doing dips and af ew reps from the end I felt a sharp pain in my pecs major, on the outside where the chest meets the armpit/sholder. I called it a day and stopped at the end of the set but the pain stayed and I started to get a pain in my shoulder blade area on the same side. Today it's not so bad, I still have a little pain in my armpit though.

What have I done, and do I need to do anything? Rest for a few days maybe? I've been doing dips for months and quite like them, but I was pushing a few extra reps in my final set when it happened.

>>41271542
Deadlift wedge. Like 5 bucks. so easy.

>>41265381
Are free weights at home enough to get me decent tone and weight loss? Im skinny fat and have begun dieting and walking a mile in the morning and a mile at work (i work a shipping dock and walk a few times a day around the dock)
I have done this for 2 weeks now but want to begin defining. I hate my apartments gym and regular gyms are scary. Will free weights and cardio be enough for me?

>tfw you come back from uni to find your weights and barbell missing/stolen

fucking bullshit. are there any good bodyweight routines i can use temporarily?

I am working out 5 times a week and currently gaining 3 pounds(~1.4 kg) of muscle mass a month on average. Is this normal? I am 5'11"(~180cm) went from being 124 lbs(56 kg) to 139 lbs(63 kg). In the span of 5 months. Again is this an alright weight gain?

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>cutting
>want to do c25k
>also have to lift mon/wed/fri
>don't want to run on lift days
but every guide says to job c25k three times a week so what the fuck do I do?
>inb4 just do tuesday/thursday retard
apparently that isn't enough

Is better split
A chest+shoulders B legs+back
or
A chest+legs B back+shoulders
arms isolations on both days would be A tris B bis
2times per week 4 total, heavy/light e.g. Heavy bp light ohp...

>>41272897
sounds like you injured yourself. Might have just been a moment of poor form or a pure accident. Avoid using that muscle for a week and see how it feels.

>>41274579
Tone is a bullshit buzzword. Weight Loss is diet, not exercise. I assume by "Free Weights" you mean dumbbells and for the most part no dumbbells are not enough to get decent tone. Just go to a regular gym they're not that expensive and no one gives a shit that you're weak.

>>41275777
GOLDEN TRIPS

You're not gaining three pounds of muscle every month, it's 3 pounds of muscle and fat. But yeah, I'd say 3 pounds a month is ordinary gain. If you wanted you could do 4 but 3 is fine for lean gaining

>>41275813
do Tue/Thurs/Sat

what is the fucking problem

>>41275777
if anything you could probably gain a pound a week and be fine. you'll have to eventually cut either way.

>>41275813
if you aren't a complete couch potato with zero stamina you could probably jog at least 2.5 km straight from the start. c25k is for sad sacks that are completely out of shape.

a funny way to describe the jack knife exercise? help me /fit/ I need this bc of reasons

Can you do deadlifts in good form, with absolutley 0% pain and still have your back hurt the day after?
My back hurts for the 3rd day in row now, and I don't know if it's because of that. As I've said, I felty no discomfort at all when done deadlifts on Friday.

>>41276036
Pain or muscle soreness. I get sore from my knees up to my nipples after deadlifts

>>41274579
free weights at home are the GOAT and walking is great cardio for health purposes and fat burning u r already dieting so good for you

there is no such thing as defining or toning, only gaining and losing muscle and fat. u lose fat under your skin to the show the muscles better and you build the muscles to make them easier to see.

decent oly bar and plates and rack and flat bench all new together for well under a grand US and in a 10x8 space you've got a great home gym and can run all the good strength programs and lots of bodybuilding exercises with no problems and at your convenience

>>41275688
RCAF 5BX
Army FM 7-22 and CDs 1, 2, 3 with Push-Up Drill and Sit-Up Drill after
Convict Conditioning, ignore his program, just do all six exercises each workout, 3-4x a week

>>41275863
the only good splits are
> upper / lower
> bench / squat+dead
> oly / powerlifting

posted this in the other thread but didn't get any good replies.

relatively newfag skelly here, 5'10" 145 lbs, my lifts are currently

>Squat- 155
>Deadlift- 145
>OHP- 70
>Bench- 100
>Pendlay- 85

all for 5x5, except squat which is 3x5.
My current program is everyother day-
A Day- Squat, Bench, pendlay, shoulder flies
B Day- Squat, OHP, Diddly
With 5x5 of bicep curls, dips, pullups each day.

I'm trying to add 5lbs to each compound lift a week, and I've been eating as much as possible, clean. How long would you project for me to reach 1/2/3/4? This is my goal at this point, and I'd hope to reach it within another year (been lifting for roughly two months) but idk if that's reasonable. Furthermore, suggestions for my routine?

Furtherfurthermore, I'm stalling on bench and OHP on these same weights, and have reached failure. Should I deload?

Thanks

>>41276285
Ok that would be second one. Eric helms has good balanced U/L split which i do.

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Hey guys, any medfags or foodies here?

I've always been low energy person but after starting lifting and bulking the drowziness after every meal is really bringing my grades down, I feel like those small windows of not being completly tired have became so tiny that I simply cannot get my studyings done. Is this normal while bulking or do I have diabetes or something?

Currently on 10 % fat, 20% protein, 70% carbs diet

>>41276332
really you should be doing SS and then branching from it into a known program for looks or strength or athletics afterwards, rather than doing meme shit. Also clean eating is a meme, there is only getting your macros and either exceeding or falling under your kcal needs to bulk or cut.

there is no way of knowing a schedule for 1/2/3/4. that is a very good goal for a hobbyist non-competitive lifter and not every guy can make it but you're not a manlet and if you're not oldfag then you probably can but no idea about a year, no guarantee of time

the smallest lifts always stall first. if you insist on doing your current program, either deload and work back up, OR switch the stalled lifts to 3x5. if you insist on doing your current thing, when squat stalls consider doing lighter squats on deadlift day, or even front squats on that day.

>>41276332
1/2/3/4 is attainable within a year, you just gotta be consistent.

OHP is the single-hardest lift to progress on out of all the SS lifts, just keep trying. If you get stuck on a weight, attempt it for two sessions and then deload 20% and work your way back up.

also double-check your form on all of these. It took me half a year before I started benching correctly.

>>41276507
Within a year bulking.

>>41276472
it honestly sounds like you have a vitamin deficiency or something. I would advise taking a multivitamin with Vitamin D for 2 weeks and seeing if that helps. Otherwise, consider seeing a doc.

>>41276472
r u getting enough protein?
consider cutting the carbs and maybe switching to carbs with lower glycemic index
also probably not getting enough fat and probably not enough efa, this can affect hormones take some fish oil or omega 3-6-9 supplement
make small changes like -10% carbs and +5% each fats prots and take the efas, if that doesn't work make another similar adjustment, if that doesn't work consider getting tested for the beetus or something

>>41276332
the other anons know what they're talking about. i'll add that squatting and deadlifting on the same day is never a good idea. also, bulking your way into bearmode will help you get 1/2/3/4 faster. you'll probably get fat though.

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>>41276519
Taking multi & vitamin D every day, still drowzy.

Also feels bad is that my doc does not understand lifting at all. I've visited her for lactase prescription (im intolerant) but she suggested to cold turkey on dairy, this made my previous cut way harder than it shouldve been.
I feel like she will suggest me to stop eating that much other than really find a solution to my problem, maybe it's time 4 me to change the doc i guess

I'm kind of broke right now to go to the gym and buy weights.
Could there be some good home bodyweight workout routine that I can do?
Thx in advance /fit/.

>>41276261
convict conditioning sounds fun. thanks anon.

>>41276597
>>41276261

>>41276553
I was suspicious about the ratios as well but my gym buddy with 5+ years of experience gave me this bulking ratios with a comment that the large amount of carbs will give me plenty of energy to lift hard. I have to admit, im really loving the gains so far, +0,5kg per week and the small amount of fat gains compared to muscle gains seem rational atm.

Will try the fish oils/omega, thanks

>>41276570
>>41276497
>>41276507
Thanks guys. So since I've attempted this weight twice now, I'm going to deload and work my way back up.

I'll check my form- I'm pretty confident on squat/bench/dead, but I'm worried about my OHP form, often because I end up stuggling to do the last couple reps, but hopefully deload will fix that.

As for my current program, it's basically StrongLifts but with some accessory stuff thrown in. I do accessories post compounds, so hopefully they don't get in the way of those lifts.

As far as diet, I'm gonna try and eat even more, giving less heedence to clean and more to macros.

Should I just not squat on the days I dead lift >>41276570 ? Maybe do 5x5 squats on A days instead?


Thanks again guys. Just trying to make sure I'm on the right path/not being retarded. Really hoping for 1/2/3/4 in a year, but I'll stick with it until I get it.

Been on a cut for the last few months. For the last week I've been stuck firmly at 193 lbs, day in and day out. I run in the morning, I lift weights at night and do 30 minutes of elliptical after. Eating 1500 kcal a day, which is the lowest I've been eating at.

Do I need to cut more? Not sure why I'm stalling here or if I'm just reading into it too much. I burn away every calorie I eat in a day so it's a bit grating.

>>41276636
>>41276261
Thx, guys.

does cholesterol in food have a significant effect on blood cholesterol? I don't know where to look for stuff like this, and my googling leads me to untrustworthy mom diet sites

>>41276669
Drink more water, or eat at maintenance for a week.

>>41276706
Drink about a half gallon a day. I'll try maintenance for a week, thanks.

>>41276658
yes, keep the squats and deadlifts seperate. i also suggest you drop the accessories since you'll get plenty of noobgains from the compounds alone. i suspect the excess volume is holding you back, which is what happened to me when i was a beginner.

>>41265381
Best intermediate routine for A E S T H E T I C S ?

would love to follow an intermediate powerlift-esq routine but I have no desire to squat anymore, legs cant get bigger or they fuck up with boxing and also wearing jeans so no point in them

made mad gains after SS with some added acessories basically 3x5 compounds and 3x8 acessories, both with the heaviest weights I could do with good form

>>41268785
dont take chondroitin, its linked to nasty kidney disease

>>41276862
the only good bb split is u/l
lyle mcdonald generic bulk or aworkoutroutine.com muscle builder
run more upper than lower like
> UxLxUxx
> UxULxUx
> UxULx over and over without regard to day of the week

How do I make lifting fun again? I haven't gone in quite a while because it's boring as fuck, especially compared to running and basketball.
How can I motivate myself to go again?

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>>41277178
my problem is the lower body, I don't want to be squatting or doing any other leg lift outside Deadlifts.
i was thinking of hip thrusts instead of squats or some shit, just want to maintain my leg size.


this is my current routine AxBxA
A

Bench 3x5 - Push
Deadlift 1x5 - Pull
Pull-Ups 3x8 - Pull
Incline DBB Bench 3x8 - Push
Hammer Curls 3x8 - Pull
Ab-Wheel

B

Squat 3x5 - Push
OHP 3x5 - Push
BB Row 3x8 - Pull
Weighted Dips 3x8 - Push
Lateral Raises 3x8 - Push
Ab-Wheel

pic related is me(flexing chest tho)

i think its time to stop cultivating mass and start harvesting, 5'8 180 pounds sounds obese? I've been lifting for almost 2 years now did that BMI test and they I am obese? what the fuck? I dont have portruding belly or shit like that, only somewhat bigger hips and legs.

>>41275883
>>41275890
I can do like 3 mins at 10km/h if I really push myself

saturday is out since I have work all day

I've never been to the gym. What do I wear?

I have a slight annoying pain in my shoulder right above the bicep. It didn't stop me from doing anything , full range of movement, but I don't no if I should continue working out or wait for it to heal if it heals. It's already been 3 days since last workout with no change. Opinions please.

What do you think about eating prenatal vitamins as a man?

>just failed my firefighter ability test

Did I fuck up by blowing my load the night before the test?

Also what are some good cardio exercises?

I am doing GSLP and obviously squat 3x5 twice a week. Is it okay to add another set at the end with lower weight and higher reps? I feel like that last set hits my legs good.

>>41275883
Dipinjuryfag here, can I still work the bis?

Thanks btw

>>41276472
DRINK MORE COFFEE UOU NEED MORE COFFEE ANON

>>41265381
Hello /fit/. I need advice on workout program other than SS. I go gym 5 times a week. I am 178cm and 80kg.

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r8 my routine /fit/, short on equipment for the summer

A: Chest/tris
>5x5 weighted push ups
>5x8 weighted dips
>db tricep kickbacks

B: back/bis
>5x5 bent over rows
>5x5 weighted pull ups
>3x12 hammer curls

C: legs/shoulders
>5x5 weighted pistol squat
>3x12 weighted lunges
>5x5 db shoulder press
>3x12 db lateral raises

*weighted refers to weighted vest

>>41278389
pls respond

>>41278389
Pull ups are for back and tris. You mean chin ups? Because you should

I hurt my shoulder a while back
And its mostly better now, but when i raise my arm only like 3/4 of my front delt is firing
I can see the edges where the muscle is pumped, but an area in the center doesn't flex along with it
Is it still torn or something?

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>>41278530
but him but you're a retard

>>41278562
Do you even into English?

How exactly do you do side planks?
want to get dat dere v taper and strong obliques

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>>41278576

Do you squat before deadlifting or deadlift before squating?

>>41277545
oic you really want to minimize legs and just do one lift like deads to maintain them

take the upper part of one of those programs and just do two alternating upper workouts and do them on m/w/f ABA BAB and do the deadlift as the first lfit on "A" days

>>41278796
squat before dead
lower back fatigue from the dead can screw you up on the squat form and snap city

>>41278835
seems like a plan but got two more questions.

1. bb hip thrusts, do they build much leg mass? I know you use your quads to some extent

2. about progresisng, should I keep it like SS where you add 1.25kg each side ? because I've noticed the strength routines have a light day, medium day and PR day

How often do I need to eat meat? red and white.

asking this since I basically eat fish and seafood every day, the perks of living in a fishing region.
I like meat but the fresh fish or seafood is simply more appealing and I'm also cutting.


so how often for red meat and how often for white? to not miss on carnosine, vit.b12 and all that

>>41277533
bump

>>41278917
imo hip thrusts are a meme. if dead every other workout is too often then make every other dead into a leg press instead

the strength routines with heavy-light-med or volume-light-pr are all intermediate programs or sports programs, the beginner programs try to add every session, the interm. try to add every week, or every month in some cases

there are lots of ways to progress those bb u/l splits, these are all programs for intermediates not beginners. some are discussed on lyle's forum in the "generic bulk program" thread. i'll discuss a few possibilities
> add reps and then add sets and then add weight
like if it says 3-4x6-8 then start with 3 sets of 6, add reps to 3x8, then go to 4x6, then add reps to 4x8, then add weight and go to 3x6
> add reps and then add weight
like if it says 3x6-8 then start with tough weight for 3x6 then add reps when you can do 3x8 add weight
> use a rep range
like if it says 3x6-8 do every set to max reps and if your sets are like 8, 7, 5 then stay at that weight, but if all your sets are from 6-8 reps or better like 9, 7, 6 or whateer then add weight
> do like a starting strength and set the reps and add weight
like pick in 3-4x6-8 something like 3x8 or 4x6 and do a ss progression

any of those will work fine pick one you like to do
take a couple of light weeks every 6-8 weeks of hard work

>>41279738
theyre great for ass building, put my ex on a routine with barbell hip thrusts and bb glute bridges and the ass had some progress

thanks for the help, btw whats your background on lifting? you never know whos giving advice

>>41278558
Help

>>41279783
i'm nobody just another anon

>>41279836
see a doc

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>>41279836
Ask you gf and mom to kiss it where hurts, maybe it it gets better then

>>41265381
How the fuck do I stop being bloated and gassy all the time? I always avoid foods that cause gas, poop regularly and I'm still suffering from this dumb braaaaap-itis thing. I don't know if it's a bowel condition or what, do any of you anons experience it and if you have: what do you do to get it to stop? Could it be protein related?

So what's really the bad thing about sugar? Where is the difference between complex carbs and sugar?

f/5'3"/140lbs how likely is it that I got the beetus?

>>41280110
nothing bad per se. complex carbs take long to digest so longer to hit your bloodstream. sometimes that's good or bad, like in the middle of gridiron game or during a long run or long workout, or right after one or before one, you may want the sugars. during a diet you may not want the sugars. it depends

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A few questions:

1. Is eating 100g of protein on day A and 200g of protein on day B less optimal than eating 150g of protein on both days?

2. What if you ate 300g of protein on day A and 0g on day B, assuming day A was a lifting day and day B was not?

3. Will your body keep that excess dietary protein available for 24+ hours, or will your body flush it immediately?

4. What does it feel like to be loved by another human being?

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How's my diet look family?

Should I cut back on the huel + milk and eat a regular dinner too?

>>41280366
1-3 lyle mcdonald has a whole book on protein
4 is pretty good desu

>>41280110
>Where is the difference between complex carbs and sugar?
It's the difference between a wood fire and a gasoline fire. It's all made of the same stuff, but the difference is in how fast your body can break it down and how much it spikes your blood sugar as a result.

Keep sugar limited to during workouts and after workouts. At those times, your body is insulin sensitive and ready to turn that shit into glycogen for quick use.

>So what's really the bad thing about sugar?
Fatties tend to eat sugary shit while sitting on the couch, so their blood sugar skyrockets, causing an insulin burst, then subsequent crash. Do this enough times and you'll get insulin resistant and then end up with the beetus.

I need to get back into getting fit, I'm 6'2" and about 78kg but I haven't been exercising in a while and not only am I getting a bit of a belly I also feel lazy and shit all the time. I used to go to the gym in my building every day but then I moved, now I'm in a new flat with no gym and need a solution:
>small flat, no space for weights (like at all)
>in east london, all gyms nearby are too expensive, I'm a student and can't afford more than about £20 a month maximum but they're all £40-60
>I have a bike and have been cycling about 1hr30 a day when I go to uni but the pollution sucks and I feel pretty horrible afterwards, also cardio is fine but I want to bulk up a bit too
>also I'm nearing final submissions of my projects and can't be spending too much time working out, ideally something i can do at home/nearby would be best
any suggestions? basically a way I can do some weight-training without having any space or money. I know it sucks. I might try calisthenics but I know you don't get much results from that.

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>>41268785
>Zinc
Can cause copper & iron deficiency, immune system supression if high dose. No real benefit unless you are severele deficient and then you have bigger problems, like eating nothing but icecubes.

>L-Arginine
Literally no way you are deficient.

>Aspirin
Bigger chance of bleeding out.

>Choline
Probably don't need supplements, unless: congratz on your pregnancy.

>Fish Oil
Does jack shit. """Research""" that claimed it was beneficial was nigger tier research. Proper research has not shown any benefit.

Supplementing random shit you don't have a proven deficit of is just a waste of money. Supplementing random shit you don't have a proven deficit of AND has no actual proof it does anyhting beneficial is going full retard. Never go full retard.

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>>41280596
>no space for dumbbell
>no space for pullup bar
do you live in pic related?

tfw already stalling on Greyskull

Granted I have been alternating every day and I have only been eating at maintenance. Am I out of noobie gains already? It's been about 1 1/2-2 weeks. Should I start eating more or just add in rest days instead? I don't like the concept of a rest day.

What is the best lift guide to follow if your end goal is mass and Aesthetics? Ive cut down all the way to 12% BF but I look like a weak dyel... I want to do starting strength for 2-3 months to ease me in but after that I just want to get bigger. Ive heard PPL is the way to go, but ive also heard the opposite. Anyone have guide recommendations? I just want to make it

>>41265381
I want to move onto Bill Starr's 5x5 but I think I've cucked myself over. On the program there are barbell rows, in my previous program I never did these so I'm not sure what to do regarding them.

>>41280662
You stupid idiot, you need rest days. Noob gains didn't stop for me until about six months.

>>41280596
>>41280636
not far off, it's london m8
I mean I could store a pair of dumbbells under my bed and use those sitting on the bed, but i don't have room to lift a barbell or anything like that. I have about 60cm by the side of my bed of floorspace and the rest is taken up by furniture or the bed itself.

Are there any good upper body routines just using db's? I suppose I could fit a pullup bar on my bedroom door but i would feel kind of weird using it with my flatmates walking around.

>>41280732
Can I at least do my accessory exercises on rest days? I hate not doing anything at all. Would cardio be good on rest days at least?

>>41280680
the only good bb split is u/l
lyle mcdonald generic bulk or aworkoutroutine.com muscle builder
cut to abs while losing 1-2lbs a week, bulk til they go away while gaining maybe 1lb a week

>>41280703
there are a few versions floating around, the original for football (gridiron) training had cleans and high pulls and no rows. substitute something that makes sense for you in that spot. if you want specific suggestions then post what you're doing exactly b/c like i said there are a few version arounds

>>41280750
RCAF 5BX
Army FM 7-22 and do CDs 1-3 followed by Pushup Drill
Convict Conditioning just do all 6 exercises in a row 3-4x a week
do the pullups
DB press, DB floor press, DB flies, DB rows, DB lateral raises, lots of shit you can do

>>41280801
no. do not lift on off days. cardio is good. incline treadmill walking, long walks, medium-length jogs maybe, biking, swimming, elliptical, all good

>>41280974
>no. do not lift on off days. cardio is good. incline treadmill walking, long walks, medium-length jogs maybe, biking, swimming, elliptical, all good
Okay, fair enough I guess. How do some of these dudes hit up the gym 6/7 days a week, like Zyzz? Is it the steroids?

>>41281007
roids, different retarded splits, sometimes a lot of training experience slowly working up to that level of volume. as a beginner stick with 3x fullbody and as an intermediate stick with either 3x fullbody or 4x with a simple split like u/l or bench/squat+dl

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Ok I`d appreciate some advice on this:
Im a guy and I`m looking to pull of lasses clothes, leg wear really..
Does anyone know about or could point me in the right direction of a leg routine that would give me femine legs and arse? (im skinny atm) looking to be thicc.
Thanks.

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>>41281246
kys

I've recently started SS but I can really only find time to go to the gym for a proper workout twice a week most weeks. Will this severely take away from its efficacy? I have some dumbells at home and try to do a couple exercises using those and some bodyweight ones as a substitute when I can.

>>41280732
Did you eat at maintenance or over?

I'm watching some dudes so this weird uppercut thing - like speed bag training with no bag?

What does this do? After my plank imma try it out

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curious how many calories you guys think I should be ingesting throughout the day if I workout twice.

lunch: 30 min laps in the pool, which is usually a little over a mile
3:30PM: weights workout in my home gym and then some low-effort cardio (60-65% HR) for an hour.

pic is the weights workout

>>41277901
whatever is comfortable.
>>41277928
make sure you arent doing lat and front raises incorrectly.
>>41277953
elliptical, and rowing machine. For firefighters especially stair climber.
>>41278704
can do side bend overs with weight in your hand. Also front squats will shred your obliques, try adding them in.
>>41278979
fish is probably better. dont think red meat and white meat have much other than protein.
>>41277533
either power through and get over that inital hump or no desire. Or, just play sports for now, not a big deal.
>>41280008
you might have too much protein.
>>41280366
1. you dont need 200g any time.
2. Your body wont store food other than fat but it wont pull out protein to aid you the next day.
3. its flushed within 24 hrs, prob about that.
4. idk either mate.
>>41281488
2 times is better than none.
>>41281752
probably nothing but flexibility.
>>41281851
1500-2500.

Feels like I'm pinching nerves when I do push-ups. Like I can feel a tingle in my bicep or triceps. Floor too hard?

I do them all the time and never any weirdness

>>41282009
O fucc I get it during incline dumbell press

why shouldn't i kill myself?
i have four beta blockers left and i want to do it

>>41282095
Dont try and look for an objective reason to not to.
Because thats all you`ll really get from here, reasons based on other peoples lives. The fact you asked "why shouldnt" shows that your reluctant, people who want to kill themselves dont ask people if they should. Reflect and make your decision.

>>41268785
>aspirine
Stop unless you have a cardiovascular disease. We get a lot of retards bleeding from aspirine-induced peptic ulcers.
Ive heard coconut oil is pretty good.

My left shoulder has begun to click whenever I go deep during bench, cable fly, etc.It definitely feels weak when I do dips and I'm wondering what I should do.

Should I lay off chest for a while before I dislocate my shoulder? I don't want to lost my gains and I'm pretty bottom heavy already.

How many weeks of lifting should you do before deloading? Do people even deload just to give their body a break?

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Is this body attainable natty? The guy is about 5'6-5'7. If so, how long would it take to go from 205 skinnyfat to this?

>>41282547
you deload if and when you're overreaching and need the break.

many training programs don't have full deloads because they're not so stressful to need them. lots of programs alternate or vary intensities so that deloads are less necessary. mostly the programs that have deloads are geared towards competitive athletes and usually those are arranged at key times, for example olympic weightlifting programs often have 2-3 very hard weeks followed by a light or deload week, and then a shift into a different phase of the program. or powerlifting programs that have a deload coming into a competition taper. etc.

if you're feeling worn down by your program and it doesn't have scheduled lighter period coming up, or if you are noting that your performance is starting to decline, take a deload. similarly if a lift is stalling consistently, deload just that lift. otherwise full speed ahead (or follow the program)

>>41282626
body isn't natty but the hair is nappy

I've been using the hook grip on diddlys for a while but still just absolutely kills my thumbs. Is it sensible to wrap them before lifting?

Also will the mixed grip lead to muscle imbalance or is it a meme?

what is the proper deadlift form for short people? i'm trying to teach my roughly 5'6" friend to do it but he says it hurts his back to do it like me. i remember reading something once that bone lengths affect the proper form. anyone know?

>>41282913
you have a smaller ROM for deadlift if you're shorter. Probably better off starting off with sumo and moving to conventional once you get the motion going.

>>41282952
thanks, and at what point should he stop doing sumo and start doing conventional?

How long should I run if I want to burn fat?
Gym coach said at least 50 minutes, which makes sense but last year I lost like 10kgs doing a lots-of-reps routine and running for 30 minutes on the treadmill 3 times a week.

Should I stick to what I did last year and run for 30 minutes or should I go for an hour? How does cardio work?

How do I train for the beep test on a treadmill?
And anyone got experience doing tough mudder events?

>>41282975
When his back stops hurting like shit. Make sure his form's good; is he bending it in any way that might cause the pain?

>>41282913

Nigga I'm 5'8" and I injured my back by doing deadlifts incorrectly, which led to me being inactive for months and gaining like 8kg.
Make emphasis on good technique when you talk to him.

>>41282985
If you want to lose weight eat at a deficit.
Calculate your TDEE eat 500 calories below that and track on My fitness pal.
Any exercise you do just increases your deficit.

>>41282985

I wouldn't put my hopes on cardio for fat loss. Calorie deficit and lifting are most important. But the coach is probably right, up to a point. Alternatively you can do HIIT but those long, boring runs are good for overall health.

>>41282998
it's almost hard to tell if his back is at a good angle as he lifts it since his torso is pretty short.
>>41283003
i know, i've been there before. i have him lifting very light weight until his form is perfect.

>>41282997
>beep test
Pacer? Just go on runs and get better endurance. And don't sprint to the opposite side before you have to.

>>41283058
Yeah a google says pacer test for elsewhere.
I've heard it called a bunch of shit, I need to reach 7.5

>>41282805
Thank you kind sir

>>41282997

I remember taking the beep test in high school and I did pretty well. I made it to the end against a semi-pro tennis player and the cheeky bastard gave up literally 1 run after I quit because my legs were on fire.

I was playing rugby at the time, so I'd recommend something similar to rugby training, which IIRC was a mix of distance running, pace changes, pyramids (you put one cone 10m away, another one 20m away, another one 30m away, etc. and you sprint towards each cone progressively and always coming back to the starting line), running 10 laps (400m) in less than 50 seconds each with 20-30 seconds of recovery, running upstairs and uphill, etc.

What accessories to add to sl5x5?
I'd like to do some chinups/pullupw

I'd like to supplement my lifting and cardio with learning a martial art; but don't know which one to start with. Boxing? Tae Kwon Doe? What are my (good) options?

how the FUCK do I figure out how many calories I burn at work? I'm walking more-or-less constantly throughout the day (about 8 hours not including break) but I don't have a consistent pace. I could be standing in one place for about 13 minutes, then power-walking to a restaurant for pickup, then casually walking a dog or something.

How do I figure this out? Is there a rough estimate I can use?

I'd really like to keep my deficit going but I'm also getting really hungry.

>>41283764
What sort of amounts are you eating?
If you have the funds invest in a fitness watch, they're generally in a good enough margin of error.
Otherwise just eat like 100cal more or so if you think you have to, otherwise just get some discipline and enjoy the free deficit.

>>41283786
I'm already at a 750 deficit (1450 a day) so even though more is good, I don't want to push it too much.

I really don't want to invest in a fitness watch so maybe I'll just increase calories by 100 on work days.

5'10 183 lbs
TDEE calculators are saying I should be eating atleast 3k calories a day when I know that I eat more around 2k and am gaining weight. Is there any reason to increase them? And why is it telling me I need around 240g of protein per day? Seems like way too much

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>>41283872
your activity level is considered "sedentary."

What does GOAT mean?

I've been doing SL for about a month now and I think I look a little more toned, but I've lost weight despite eating at what I think is a surplus. Should I be eating more? I weigh 168 and I try to get 2700~ kcal in per day, but if I'm not gaining weight does that mean I'm not getting gains?

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I'm beyond unfit but I want to change that. I'm having trouble though. I really don't know where to start.
I'm too weak to do much lifting a few light weight sets is my limit and I've got no stamina so get exhausted when doing light cardio.
I'm not going to give up though, so can anyone give me advice on where to start.

>>41284089
just keep upping the amount everytime.
What's your goal find a routine that fits that.
if you want to get bigger eat more if you want to lose weight eat less

>>41283994
noon gainzzzzz.
burning fat gaining muscle.

>>41283918
Greatest
Of
All
Time

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>>41284117
Goal is simply to not be what I am now.
Diet is a massive issue, and I know it's the most important thing when it comes to getting fit. Problem is that I live with my family so I have little to no control on what I eat. I've taken to eating very little compared to what my family eats for meals in hopes that will help.
And I'm doing my best to avoid junk food and sweets although my mother buys sweets very day even though I beg her not to.
I'm pretty sure she's trying to keep me fat.

>>41284155
Then discipline.
Just don't eat crap.
track everything you eat, my fitness pal is really handy for it.
Go nuts on the cardio.

Guys I'm at the gym nearing the end of my workout and I just realized i forgot to thaw my chicken, all I've had is breakfast (eggs ham and toast) and a scoop in a cup of whole milk

Is it okay to eat fast food, maybe chick fil a or Samurai sams? Or what the fuck should I do quick

>>41284179
the best time to eat crap is before or just after a workout.
One slip up won't ruin everything.

>>41284170
I do try to resist, but I admit I do give into the pressure. I usually manage to go a few days but then I cave.

And as for cardio, again I get exhausted after just a few minutes. Currently I'm trying to use my treadmill every day. Doing a minimum of 3km on it each day. I have a real hard time running on it so only walking to a light jog at most.

>>41284210
Ty m8, and on a side note does anyone know how bad samurai sams really is? It's got rice chicken and veggies but it's still technically fast food right

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what are some basic stretches and body weight exercises that can help me start developing my core. DYLE here

>>41284216
Check out Alan Thrall training for boot camp.

>>41284268
>Alan Thrall training for boot camp.
https://www.youtube.com/watch?v=zy41a_RtzNo
This?

How fast would I drop weight doing IF+DNP and lifting normally and cutting at a 500 or so calorie deficit?

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>>41284267
"core" is a meme

bw programs
>RCAF 5BX
>Army FM 7-22 and CDs 1, 2, 3 with Push-Up Drill and Sit-Up Drill after
>Convict Conditioning, ignore his program, just do all six exercises each workout, 3-4x a week

stretching pic related

>>41284369
rule of thumb is 3500 kcals/lb
no it's not perfect
remember as you drop weight your tdee drops so eventually your diet should change

>>41284384
Yes but I won't be doing it natty

>>41284140
Thank you, senpai!!

I can't do a single push up how do I improve?

How much bench is too much bench?

I bench three times a week and have heard some people say this is too much and that 3x lends too short of a rest period. It's my worst lift, but I still set a PR every two or three weeks. Am I screwing myself out of gains? I've been lifting for a year and a half, but spent a lot of that time cutting. 5'8" 145lbs bw, bench is 120lbs 3x6

Will I probably see better results on 1-2x weekly instead?

I'm not looking to get /fit/ I just want to be active and not live my entire life in bed. Can I lift a little every day?

>>41284646
try daily calisthenics
RCAF 5BX is probably perfect for you

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I DON'T WANT TO BE FUCKING FAT ANYMORE

MAKE TIME GO FASTER

MAKE THIS FUCKING UGLY NASTY PUDGY STOMACH DIE

FUCCCCCK

>>41284465

twice a week. One at full power, another as a maintenance. Higher rep lower weight super sets.

let em breathe. There are many other muscles that need that attention.

>>41272065
I really appreciate you, friend. Thank you for taking the time to respond.

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>>41284824
>sick of being fat
>try to get /fit/
>never been able to commit and end up giving up
>cycle continues for years
>constantly look down and hate what I see
>want to grab a knife and cut it away
>only reason I don't is because it would hurt

Guys, after dropping 50lbs I've begun to hit a Plateau mentally. I feel like I'm missing the intensities I used to give, and now my workouts are more relaxed and not as progressive now. This makes my workouts not fun anymore and it's getting harder to stay disciplined, to the point where I've gained a few lbs back.

How do you guys get yourself back on track when you've mentally Plateaud?

>>41280750
I'm also broke and have no time for gym. I feel your pain.

There's a /bwg/ thread you should check out. I do bodyweight exercises and have only a 10kg DB and have made some progress.

>>41284449
lean against a wall and push up off of it

If I make trying to be aesthetic do I need to train forearms?

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I did HIIT last weekend and my shins are splint as fuck brahs....

What do? They feel like hollow trunks and I still feel pretty bad DOMs on my quads. Is squating right now safe? Don't wanna snap my shit up

What's the best method for training for pushups?
Should I just do a couple sets of going to failure?

I want the following :
Start to care about myself
Achieve success
Stay healthy

This is my current situation:
I am out of jobs, clinging on a dead end job.
I am looking at other jobs to finance my student life.
I don't seem to care about my looks, I just let myself go although I still lift.
I am fat and live in a household inhabiting neurotic, toxic people who just mean well, although all it does is just hurt my self esteem.
I am depressed and on pills.
My situation frustrates me, but also I feel like it is too much a hassle to change it and I am too comfortable rotting in my comfort zone.

I don't know what else to add, please ask me questions, let me answer them and help me to help myself.

>see cute hemsworth lookalike in gym
>perfect mix between attractive and awkward
>only seen him twice, like every 3 weeks
>exchange a couple looks
>he leaves

REEEE I'm not gonna see him for another few weeks now if at all
I'm going to overcome my female autism and ask him out

>>41285365
Maybe spent a week or so at maintenance.
Also try changing up your gym routine, try novel exercises or something to make it a bit more unique.

>>41285365
Routine change definitely. I plateau if I stay on a routine too long, and get very bored.