QTDDTOT - No animu edition

Summer is here and I'm going to have quite a bit of free time so I'm considering switching to a PPL split. I just hit intermediate levels on all my lifts, but they're low still low level.

Would the Reddit beginner PPL routine work for me?

File: 1492717480209.jpg (14KB, 213x240px) Image search: [Google]

14KB, 213x240px

>>41290926
>no animu edition
>>>/reddit/

>>41291089
Take it up with OP, not me.

Could someone answer the question, please?

>>41290700
I just started 5x5 after about a year and a half of spending 2 hours in the gym 5 days a week. It doesn't feel like I'm doing enough, should I add more shit to the workout? also, i got so fatigued from squats that I couldn't bench proper weight, could I bench first?

File: 1485023039116.jpg (103KB, 766x903px) Image search: [Google]

103KB, 766x903px

>>41290700
what does /fit/ do about calluses?

>>41290700

i've heard i should be switching up my routine, but i can't get myself to not do deadlift, squats and hip thrusts no matter what day it is (upperbody or leg day). Does switching up my routine mean doing different exercises to replace the old ones and then rotate those around?
also how often should i be doing this? is it every few months or every couple of weeks type of thing?
(lastly to clarify: i keep my main stuff from SS and then just switch around my smaller but numerous side exercises after my main ones)

>>41291465

embrace em.

Otherwise just rub hands with lotion every so often.

Best way to correct outward legs? My physical therapist said it'd only be a few months and it's correct itself. Also anyone else recover from a bulged disc.

>>41291422
Not squating first will result in less recovery for movement nr.3 which always uses the legs a lot. I would not recommend switching, but rather take a longer break between squats and bench. Refill water, stretch and then do your worm-ups.

File: 1482900946803.png (925KB, 1080x1349px) Image search: [Google]

925KB, 1080x1349px

>>41291498
Ah yeah, makes sense. Thanks dude

>>41291474
Switching up your routine would basically mean switch rep ranges, set ranges, and assistance excercise. Keep your main lifts and also keep hip thrusters if you'd like, but just shake things up the rest

Anyone ever drink green tea before gym? Did it give a nice energy boost?

>>41291704
I drink green tea regularly. I don't feel any difference.

File: 0.jpg (203KB, 720x732px) Image search: [Google]

203KB, 720x732px

>go to squat, get tight
>brother spots my shit form, takes a picture
>see this

wat do? he corrected me and told me to lean to the left until it was even but it felt really awkward, I felt as if I was leaning way far to the left (as if opposite to my picture) but I wasn't
will correct form make it fix itself?

Do you lower/raise/don't change the amount/volume/intensity of your workouts when cutting as opposed to bulking?

>>41291465
>calluses
you mean having the hands of a man

My stats:

OHP 40kg
Bench 50kg
Squat 50kg
Dead 90kg

As you can see theres something seriously wrong with my squat. I just cant seem to generate power in my legs to sqwat. Every time I am squatting heavy (I do 5x5) I feel like I'm going to die and regularly fail my increased weight. Pls help.

>>41291979
>5x5

found your problem, 3x5 for beginners

>>41291785
You're asking for a neck snap there bud.

Ride the shoulders, not the neck. Get a powerlifting bar with gnurling in the center.

File: 1473188033245.jpg (34KB, 283x333px) Image search: [Google]

34KB, 283x333px

>Need to gain some muscle mass because skeleton
>Put my measurements into calculator
>Tells me I need almost 200g of protein every day
HOW the fuck am I supposed to get that much every single godamn day? One egg has around 9g of protein. Beef has like what 25? There is no way I can get that much into me every day. Or did I misunderstand something?

>>41292020
just the photo I think, I wasn't setting up for a serious squat just trying to highlight the problem
good idea though, thanks

>>41292023
You gotta have put something wrong. What's your stats and what calculator did you use?

>>41292023

Nope. You read it right.

Start fucking eating and dont every stop. Buy some mass gainer too.

>>41292023
you don't need that much, the 1g/lb of bodyweight is a target for skeletons to ensure they definitely get enough protein for gains

>>41292074
don't do that

>>41292060
https://www.bodybuilding.com/fun/calpro.htm
This one just popped first so I used it.
18yo, 1.94m, 74kg ((male))

>>41291979
Have you tried lowering the weight to like 35 and "re-attack" the squat? I believe this will make your CNS-gains catch up in the squats. Don't forget to check your ego at the door. This will also let you work on your form without any sort of breakdown.

>>41290700

Does anyone take sunbathing into account?

Not for tanning but strictly for Vitamin D production?

>>41292101
The fuck. No you don't need that much. The guy above you has it right. 0.8-1g/lb you weigh is a good amount to shoot for. So 130-160g or so.

I'm posting btwn sets and gonna start my bis isolation in 45 min-ish

Today i wanna try something new

How can i get a sick pump in 7 sets or less

>>41291796
Guys?

Is there an acceptable man purse /fit/

I don't take dicks in the ass but I do wear boardshorts a lot in summer, and they have zero pocket room. Keys, wallet, cell, etc gets fuckin annoying to carry around

>>41291796
When cutting, low reps, heavy weight is key. It puts a chock on your body that tells it that you need to keep the muscles for strength and will therefore keep more muscles than it would of with high reps.

I'd like to add HIIT to a 5/3/1 routine. Seeing my routine goes as follow: OHP/DL/REST/BP/SQUAT/REST/REST, when would it be best to add HIIT and how often ? I was thinking about doing it on OHP and BP days, but aren't I going to be tired for my leg days ? But if I do it the day of my leg days, then I won't be performant for the HIIT.

What's your thoughts on this guys ? Thanks.

Are there any supplements or research chemicals that actually work to build muscle? If so, which ones

>>41291996
Even on my first set I feel fucked though. I will switch down to 3x5 though, it seems like I'm overworking.

>>41292106
That's basically what I did today. I was supposed to hit 60kgs (one plate) squat today. Failed after 3 reps. Lowered it back down to 35kgs and was at least able to keep it together for another set.

But yeah I'm going to do some additional core exercise in the meantime before my next squat workout.

What do you guys think about adding some Sumo Deadlifts into my routine? So I can hit those hammies and quads and ass all good?

File: 1441005877_749231641.jpg (584KB, 600x847px) Image search: [Google]

584KB, 600x847px

Can you lose muscle and gain fat at the same time while working out? Surplus but low protein diet maybe?

>>41292581
If you eat fuck tons of calories but not enough protein and fresh foods, then yes, absolutely

The real question is why on earth you would want to

My back doesn't usually bother me unless I do something decently intense to flair it up. Today I had to shovel dirt and mud for several hours. Being in a bent over position lifting weight like that was clearly too much for me.

My question, is how do I get to the point where I can do shit like this without being crippled for a couple of days afterward?

File: 1488550949475.jpg (9KB, 175x175px) Image search: [Google]

9KB, 175x175px

>>41290700
when i benchpress, i cant do a max weight cause my right (previously injured) wrist hurts when i lift the loaded bar, am i fucked?

I did my first sets of weighted dips yesterday. It was only 10 pounds, but i feel happy :)... i want to do weighted pull ups, but im manlet and have to jump for the bars. Feelsbad

Is this gyno or tit fat? I'm skinnyfat but I only weigh 180 lbs and I'm 6'2

File: IMG_3138.jpg (873KB, 2576x1932px) Image search: [Google]

873KB, 2576x1932px

>>41293458
Forgot to post pic

I'm 6'2" and I'm having a lot of problems getting my squat form correct. I basically can't get over 200 lbs without feeling incredibly shaky. Does anyone have any advice? I've been doing leg press and the hack squat machine instead but I really feel like they don't measure up to squats at all.

I broke my 80-90 pound boxing bag.

Where do I get an actual heavy bag? Am I supposed to get one of those heavy bag skins and just fill it with random shit or what?

>>41293484
Gyno my man, puffy nipples = gyno

>>41293520
Fuck that sucks. I feel like less of a man

>>41293505
It scares me that you could break my spine in like one punch
I think a good option for you is a very thick bag and sand

Alright boys i need some help, if i am doing bicep curls and i can manage one set of 60 but then can't do another set and have to drop to 50 for my last two sets is there any reason i shouldn't do it and just do 50lbs x 10 x 3

File: disposable_razor04110068.jpg (19KB, 400x357px) Image search: [Google]

19KB, 400x357px

>>41291465
shave them off with one of these. gently no pressure, the single-blade yellow bic disposable works best, the 3-p or butterfly safety razors are very aggressive and you have to be careful with them.

>>41293715
why in the world would you do that? This is more damaging then doing good or being usefull.

>>41293732
god you're a fucking moron
you shave the rough of the callus down for two reasons
> it won't tear during a deadlift
> it won't bulge anymore to cause discomfort when gripping things tightly
of course you leave some of the skin on and don't fucking draw blood ya damn idjit. GENTLY NO PRESSURE

>>41293594
Even if I could, I only work on my striking so I at least have a base in case something goes wrong. And it was at the end of a push day so that might have added something (also first time I hit bag in like 8 months after gaining 20 pounds).
I used to hit it a lot when I weighed 70 pounds less and I could not recommend it enough for cardio at the very least of its many benefits, so if this little section motivates you, then go for it.


The place I live is shit though for it. And right now it seems like my only option is for an unfilled one on amazon. Just wondering if someone has any advice here.

I want a 150-200 pound one if that helps.

What's the best way of determining how much I should be able to lift for the big four at a given height/weight? I really have no clue if I'm trying to advance too quickly on greyskull or not.

>>41293642
There's nothing wrong with drop sets. And something like curls really don't matter for progression and weight like a compound would.

You can literally do whatever you want with curls as long as you aren't using your whole body to speed up the bicep tearing process.

If you are hitting your biceps with correct form, then you are doing curls correctly. Weight irrelevant.

>>41293826
Symmetricstrength is a good starting point. Not the be all end all, but it does give you a good idea of where you should be and compare against others.

>>41292228
Fanny pack, mein neger

>>41293853
Is it wanting the total weight, including the bar? Probably dumb question, gonna assume yes.

File: subpar.jpg (124KB, 846x806px) Image search: [Google]

124KB, 846x806px

w-wew lads

>>41293997

Everyone starts somewhere m8, the only way forward is to keep lifting and make progress

>>41294018
Sucks that I'm below average even for my height/weight after lifting for two weeks. Maybe my form's just shitty. Deadlift's been going up pretty handily but everything else is beginning to stall.

After years of only doing weight training I started doing some cardio in the form of running. My problem is: I run to fast and will get out of breath just as fast so i have to make walking breaks inbetween with running times of 15-30min.
Will this get better or should I try to force me going slower and longer?

>>41294057
Bruh, I couldn't even bench the bar the first time I benched. Just gotta keep at it

>>41293916
Yes of course.

Anyone saying the bar doesn't count is meming.

If you need confirmation, go watch a powerlifting or strongman comp and watch them count the bar. If you need farther proof, does the bar weigh anything? If yes, you count it.

Anyway, I like to go back to symmetricstrength everytime I hit a new pr. It really is a great site, and it might push you to try a different exercise you aren't doing on that site

>>41294057
>>41294141

Same, couldn't even / could barely lift with just the bar when I first started.

>>41294057
You are literally untrained. In that respect, the site is entirely accurate.

You have to realize that the site also takes information from people that have been lifting their entire lives at your height and weight.

When you start making progress, and start making green numbers, you'll feel better

>>41292246
Not sure I agree. I stalled at 185 BP doing low reps, started doing 4x10 and up to 2pl8s 2 weeks later. Maybe I just really confused my muscles. Also my gains seem to be way better at 4x10, and I'm dropping 2 to 3lb a week

>>41294057

relax man, two weeks isn't enough to make any sort of significant progress or be worried about stalling

in the first few weeks the most important things are getting the habit of going to the gym regularly and bettering your form before you start to lift heavier

you're gonna make it brah

File: 1471389448747.gif (137KB, 1288x2588px) Image search: [Google]

137KB, 1288x2588px

>>41294123
Learn to pace yourself.
Look you don't have to get as much cardio as you can right now.
Just run till you're getting close to not being able too and slow down and go for a jog/powerwalk/or slow walk.
Right now you should be more concerned with making your body strong and capable enough to finish a jog. Not mile time or distance.

>>41294231
thank you, thats very helpfull.

DOES A BULGED DISC EVER GET BETTER

>>41294141
>>41294163
>>41294166
>>41294195
>>41294217
Thanks brehs, we're all gonna make it.

File: InnocentWealthyCockatiel.webm (834KB, 576x720px) Image search: [Google]

834KB, 576x720px

How do you guys stay focused in the gym?

Just started lifting and I'm only getting DOMS in my quads, shoulders and tris. Does this mean I'm not hitting my other muscles hard enough?

File: Dumbbell-Lateral-Raise.jpg (12KB, 650x400px) Image search: [Google]

12KB, 650x400px

question for someone who knows anatomy

did pic related with 3kg today, while trying hard to keep my shoulder from anteriorly rotating, and one of my small shoulders muscles was on fire.
position i felt it most in was when weight was around shoulder height.
which muscle is so weak i feel it burn with 3kg?

>>41293033
I had this issue. More back / core work and stop being a fatass

>>41294452
i remember i had a college professor who was super qt with a big ass. I ended up dropping the class because i couldn't pay attention to anything else other than dat ass

File: 1476458820421.jpg (83KB, 640x627px) Image search: [Google]

83KB, 640x627px

How do I get my parents to lose weight?

They eat a shit ton of biscuits and treats with their tea and put butter in everything.

I tried going grocery shopping with them and replaced every thing they buy with a low calorie alternative and made them not buy biscuits. Like skimmed milk instead of whole which is half the calories.

Not even 4 days later they buy whole milk ''because it tastes better'' and instead of biscuits they buy sponge cakes.

They aren't obese but clearly fat, All my grandparent died before 70 and they were all fat except my grandma who is skinny, walks/gardens daily and is about to hit 90 soon,

My parents are 48 and I don't want them to die early because of their lifestyle.

Should I keep going shopping with them and stop them buying shit food? what other tactics?

>>41294891
>They aren't obese
>but clearly fat
they're probably obese then.
BMI > 30 is obese.
BMI > 25 is just overweight.

File: 2f08f6ec31171f50edf86f2dab6918f5.jpg (44KB, 460x422px) Image search: [Google]

44KB, 460x422px

>>41294920
I mean they aren't like pic related

>>41294946
American?

>>41294891

baby steps man, you can't just change someone's whole lifestyle in one grocery trip

try cooking them some healthy meals to show them that healthy food can still taste really good

TDEE says I should be eating around 230g of protein while I bulk which seems like way too much. Should I go for the 0.8-1 per pound or follow what it says? 5'10 183

>>41295115
2g/kg (0.9g/lbs) is currently recommended for size/strength training.

can someone give me the jist of 5/3/1? I've been looking at spreadsheets online but it seems everyone is a little bit different

I'm using a preworkout and drinking whey postworkout. Should I just toss the preworkout and take creatine and/or beta alanine?

>>41294891
They have to want to change or you're just beating your head against the wall. You can't just impose your views on them and expect them to follow through. They're old, they don't give a fuck. They want to be comfy and eat tasty things

File: 1435983060256.jpg (424KB, 1382x2163px) Image search: [Google]

424KB, 1382x2163px

According to most online TDEE calculators my sedentary TDEE is 1900 (5'7 manlet).
My job has me doing around 10,000 - 15,000 steps a day, I lift 4 days a week and maybe do 2 days of cardio a week. Should I raise that TDEE up to 2200 - 2300?

I lost 11 lbs on Keto in the last week and went from 22% to 20% body fat. Is this too quick?

>>41295257
weigh yourself.
if you're losing weight, add some calories.
if you're gaining, drop some calories.

calculators aren't good for more than an initial guess.

>>41295280
if you don't care about preserving muscle mass, you can lose as fast as you want

>>41295313
I'm okay with losing some muscle since the next step is bulking, but what about skin and stuff? Will going from 22% to 12% leave you with a lot of leftover skin?

>>41293997
What website is that?

>ate 500 below sedentary tdee (1750cal) while lifting heavy 4x a week
>lost around 8% bf still 7% away from goal
>tdee goes up from 2250 to 2435cal

Do I start eating more or just eat at bmr already?

>>41293033
It also helps if you keep your back straight as if you are deadlifting. Dont bend it.

>>41295363
symmetricstrength

remember that your stats have no bearing on what type of routine/programming you should follow

>>41295349
you'll be fine imo anon

the loose skin progress pics usually happen to people who are +40% bf dropping to sub10% in less than a year

>>41295400
Alright, thanks anon

>>41290700
feeling rotatur cuff pain after doing heavy lateral raises

is it time to see the physio?

It was my second time OHPing ever and I failed 2 reps because I'm a weak fuck. It is my second week of SL 5x5 and since I began with the empty bar I just did 50 lbs today. Am I fucked up or is this quite normal? I mean stalling not far at all into the program?

>>41295908
don't beat yourself up ohp is hard

How do I do an ec stack? I wanna cut over the summer and I'm combining it with IF to try to pull a 800 calorie deficit.

I'm overweight so I can pull that kind of cut safely.

Would the EC make it easier? Will I lose my gainz if I cut?

>>41296123
currently doing EC stack and it's great. it just makes it so it takes forever to get hungry. I ate breakfast at 10am today and just had my second meal (11pm) and wasn't even really that hungry.

get bronkaid (have to ask for it at the pharmacy and show ID, no scrip or anything) and caffeine pills. there's a infographic thing i have saved somewhere, if i find it i'll post it

is there anything wrong with eating 5 eggs and wild rice for dinner about 3-4 times a week?

My days are usually pretty crazy and this is my go to quick'n'easy meal

File: dmha.jpg (199KB, 650x650px) Image search: [Google]

199KB, 650x650px

Anyone tried DMHA for preworkout? I haven't been able to find a source for pure DMAA but DMHA supposedly is just slightly weaker

I made out with this girl at a party, but her friend was leaving and she gave me her number. I told her I'd call her later and she should come over.

I called her like 3 hours later (9 pm) and she picked up but couldn't get her to come over she was just kind of making excuses. Haven't made contact with her since then (Saturday).

Worth re initiating or drop her? I get the vibe now shes not as a slutty as I thought she was via facebook.

>>41295155
I'd say drop the whey brotein and add in creatine. Unless you have trouble hitting your protein goal, then keep it. Preworkout just gets you pumped up for your workout

>>41290926

Yes. I did the same thing and gained more size in one summer on the reddit PPL than in the last year and a half lifting.

>>41295908
It's normal, boyo. OHP has shit progression. I honestly can't really even remember how I went from pressing 90lbs to 160lbs. Just keep going with it. I'm not sure how SL 5x5 is, but make sure you're not doing OHP the same day you're benching

I usually consume 400-1000 calories in the day and it just feels like I'm stuffing myself, I rarely feel hungry.

My workouts are generally when I go to cheer practice and I'm usually starving my the end but I finish around 10 and I know how bad it is to eat late at night. I've tried eating a lot more before practice but it needs to be a couple hours in advance so I don't feel food flopping around in my stomach while I tumble, so it usually doesn't work.

I could drink the calories but I'm only 18 (no booze) and don't like milk.

What should I do?

>>41297133
>calling 3 hours later
that's your first problem, lad
Go for it one more time, you have nothing to lose and only pussy and/or autism to gain

Whenever I go in the shower, hot or cold and regardless if I let the water hit my lips or not, my lips end up destroyed. They become almost white and start to look like that skin that people can sometimes peel off. If I shower how then all I need to do is rub my lips before the "skin" actually comes off.

How can I fix this?

>>41297133
>>41297291
Pull the tried and true of the generation above us. Invite her to a party. Then you'll have to get off your ass and either arrange or find a party.

I never see swimming mentioned on /fit/? Is it just because it's not that common a thing to be available in a daily routine or is it mediocre cardio at best?

File: image.jpg (45KB, 501x533px) Image search: [Google]

45KB, 501x533px

>5'7
>181

What weight should I cut too?

Health benifits of getting fit? Specifically is there any dental health benefits? I recently stopped drinking anything besides water (Sugar free flavoured sometimes) or black tea after cracking a tooth open and finding that a tiny hole had rotted away inside, I still need to get it fixed but I'm suddenly terrified of sugar and desperate to maintain my other (Perfectly fine) gnashers

>>41297707
Stats?

I'am same height, I want to know if I can keep getting heavier/stronger

I hurt my knee a couple weeks ago (the pain is sporadic). Is using an elliptical still safe for cardio?

>>41297707
You're 25% bodyfat
Probably 150 or so.

>>41291465
I chew them off

>>41297291
True. But, I had an obligation to stick around to so it wasn't option to do it earlier at the time.

>>41297691
I'm at Uni. but don't know of any upcoming parties this weekend due to mom's weekend. And too small of apartment to host a party.

I could be devilish and invite her to one (fake) like say friday then just change plans into something else.

Whats creatine and why should I take it?

>>41297920
Invite her any, like I said, you'll have to do something about it then.

>>41297928
What?

>>41297942
anyway, wewps

File: f1ae478175adb50dfd98002e10074320.png (165KB, 249x276px) Image search: [Google]

165KB, 249x276px

I've been doing SS while on a caloric deficit for some time now because i'm a recovering fatass (was 339 lbs now 228) my lifts are
Squat 3x5 - 260
Deadlift 1x5 - 275
OHP 3x5 - 80
Bench 3x5 - 140
Rows 3x5 - 135

Everything has been progressing well up until this point, i've stalled out on squats 2 times in a row, and OHP and bench always take a few workouts before I can add more weight.

I'm eating like 1600-1800 calories a day, should I stick with SS and just try and progress still or is it time to consider moving on to a different routine.

My main goal really is just to lean out and not look like shit.

File: gym.png (22KB, 728x267px) Image search: [Google]

22KB, 728x267px

Getting this much sugar, is it bad? Spread out over a 5k run and 2 hour gym session

File: top53.jpg (54KB, 327x430px) Image search: [Google]

54KB, 327x430px

Why the fuck I'm not progressing in my Bench?
I've been working out for 6 months now and I can only bench 54kg(not couting the bar) for 6 reps of 4 sets.

File: 14b194cf7da6900169649b2a858b6a55--fastfood-chicken-cottage.jpg (172KB, 736x824px) Image search: [Google]

172KB, 736x824px

Would this actually work as a bulk or no?

QUESTION:
Me left knee has started 'clicking' when doing Squats. I haven't had any major blows to the knee nor have I had any real issue with it that could cause such a thing.
Should I lower my weights and take it easy or give up on squats altogether and get it check out by the GP? Anyone else have clicking knees.... it's freaking me out a little.

>>41298635
>bread

Carbs are for obese americans anon, have it all in SHAKE FORM

NOT GONNA FUCKING MAKE IT

>>41292260
I think in the book he says that you can do it whenever, but never before your lower body days.
So do it on the rest days. Ofc, your performance on HIIT won't be 100% but then it comes down to priorities - is lifting or doing HIIT more important to you?

>>41295146
download the book

>>41298426
try a different rep scheme

Hello, /fit/.

Yesterday I worked my biceps and moved from rows to negative pullups. My muscles are now very soft to the touch and even like they're smaller than they were a few days ago. The doms feel great though. Is this normal?

>>41298658
My knees click too. Doesn it hurt? If so, stop and try another exercise. If not carry on. See a GP if it's free in your country.

>>41297287
>400-1000 calories in the day
wat
Eat at night time and fuck the police, it's only bad if you're trying to lose weight. Try soup or some shit too, put some double cream into it.

When calculating TDEE, what do I put in as my activity level if I am completely inactive (literally just lay/sit all day) apart from lifting 4x a week and doing 20 min cardio a day?

I'm stuck between sedentary and lightly active because while I am sedentary, I also lift.

Sedentary (little or no exercise, desk job)
Lightly active (light exercise or sports 1-3 days/wk)

>>41298949

Light active would be if you walked to tour place of work, or walked around during the day. Maybe say, an accumulated 2-3 miles throughout the day. Not including your workouts.

You're sedentary. Sitting on your ass all day and getting up just to workout doesn't make you light active

>>41291465
Pumice Stone. That's what my parents did for foot calluses, that's what my gymnastics coach advised for hand calluses and that's what I do.

>>41294123
I was a sprinter and the most important thing that I learned is that you're meant to be able to have a bit of a chat when doing a Long Steady State run. It will feel slow as FUUUUUCCCCKKK but just take it chill.

Since you're doing some physical activity (lifting) try doing a 30 min run slowly (i mean slow as shit, keep it pretty comfortable and chill). If you then calc your distances with google maps or something you'll probs be close to 5k. That's a decent starting point to work from.

The alternative method is you keep running at your current speed and do say 400m running and then walk for 1-200m to rest (you can also do time, run for 2-3 mins, walk for 1 min) and decrease those rest periods until you can do the whole distance. Personally I found the first method better for me.

File: 1489188180305.jpg (299KB, 1080x720px) Image search: [Google]

299KB, 1080x720px

I'm 6'4 and roughly 110kg's I exercise twice daily, 5 days a week, I'm currently attempting to cut and my recommended TDEE /w a deficit is 3020cals which I feel is kinda high, should i stick with it or drop it too 2700ish?

>>41290700
How do i get my life together because it's all artificial sequence and then break all of it to pay again after shrinking to get shit faced in general and just fall to get this much more intense focus on today still have to put down others for own failures and then break them mentally ill to get this much more free time to be hoes?

Is training fasted better for fat loss?

>DL 240 for 5 reps
>Friend lets me try his wraps
>DL 285 for 5 easy
>Still cant do even 265 for 5 bare handed without the bar slipping out of my fingers
What do?

>>41299250
sure

How do you measure calories in fresh food? On packaged food you can just look at the label but you can't do this on an apple for example.
Is there an app or website for doing this?

>>41299762
I just search for the food on MyFitnessPal and look for a generic one that has a tick on it, and one you can alter the grams on.

I use a generic apple one for example, and just weigh the apple. It's probably not 100% accurate but it's good enough. If you know what type of apple or whatever it is, even better.

>>41299877
Ok thanks mate.

>>41299520

Train your grip strength. Forearm workouts will help you (wrist curls, cable pull downs for 3x30 trust me your forearms will be on fire)

Is taking a week off good to do occasionally? I've been working out for close to 3 years with no break and I'm beginning to feel worn down.

>>41299928
ofc, having a week off while still eating healthy and sleeping enough can even increase your lifts. or just take a deload week once in a while

>>41294693
bump

>>41290700
I started lifting after a 2 month break due to an injury.
Is chest DOMS really that bad? I felt winded and seriously aching earlier today.

File: tm062_01.jpg (149KB, 760x760px) Image search: [Google]

149KB, 760x760px

>>41290700
is it retarded to do bicep curls by kneeling on the floor next to a bench and support your elbows on the seat? pic related.

File: huh.jpg (16KB, 550x421px) Image search: [Google]

16KB, 550x421px

How does different rest time between sets affect you?
I've heard people say they rest for 2 minutes which is what I've been doing since I can use higher weights and finish my sets with them. But then again the biggest guy I know told me I should spend like 30 seconds resting between sets.

is it okay to have a protein bar for breakfast after a workout? My commute is about 40 minutes so anything prepared will get cold or spoil by the time I'm done

>>41300807
most definitely

>>41298765
Lifting heavy ass stuff is more important. I guess I'll do it only once per week then.

>>41293217
gj. jump anyway.
>>41293520
>>41293534
not quite true. fat can look puffy sometimes. i dont think its gyno, they just look like breast fat not actual breast grow. gyno=/=puffy.
>>41293488
200lb is a plateau. gonna be hard to pass through, try eating more and doing 1 rep heavy.
>>41293642
prob cheat curls. dont need to curl that high weight anyway. drop down to 45 and do good form without cheating and increase volume. biceps are a small muscle, they respond better to volume than weight.

At what point should I switch off my beginner strength program (icf 5x5) and move to a PPL. My goals are aesthetics not strength obviously

>>41300887
guess ill do seated incline db curls instead

>>41294693
that exercise targes laterial delt so probably that. >>41296578
no but make sure your other meals cover other micronutrients.
>>41297701
many of us dont have pool access. >>41297718
diet will be good for teeth yea but big muscles wont help. avoid sugary stuff particularly liquids and you will be a lot better.
>>41297804
elliptical is the best for bad knees, its low impact. >>41297982
dont bother with switching up routines too much until you can eat at a surplus. better to cut down to 5-10% bf then bulk up to 15% then cut again.
>>41298133
no its fine. considering one pepsi has 60+g of sugar you are fine.
>>41298907
after blood pumped into region during a workout muscles will shrink before growing back in size. its fatigue and breaking down of muscle. if you got doms its a good indicator of a good workout.
>>41300881
yes

another retarded question. is there anything inherently bad about placing the dumbbells closer to your waist when doing dumbbell flyes? if i do it with the "traditional" form of having them closer to your nipples, i get clavicle pain. if i hold them closer to my waist, i get no clavicle pain and i still get excellent chest activation.

File: IMG_2241.jpg (45KB, 600x556px) Image search: [Google]

45KB, 600x556px

So this is my goal body

What sort of routine to achieve this?

>>41301304
lifting

>>41290700
Anytime Fitness is like $400 a year. What the fuck? They don't even have anything cool, its just a shitty little gym with a tanning bed. Why the FUCK is Anytime so expensive?

Charter is only $10 but its in the next town over. Shit sucks man.

>>41293190
I had the same problem. If it persists you might have to switch to dumbbell press. The fact that your wrist isn't locked into position helps with pain a lot.

I've noticed when Ii do ab exercises (good morning, crunches, sit ups, leg raises) my stomach sticks out, almost like a beer belly. I've still got a bit of stomach chub but I'm working on it.

Am I not doing something or is this just stomach fat?

File: why 531 sucks.png (60KB, 1142x726px) Image search: [Google]

60KB, 1142x726px

>>41295146
pic related, 5/3/1 sucks, don't waste your time.

If you want looks, do Lyle's "generic bulk," or AWorkoutRoutine's "muscle builder"

If you want powerlifting, do 4-day Texas Method split, or modify BFS to use all powerlifting variations.

If you want athletics, do BFS, or "Nebraska Model" from Practical Programming, or LSUS 10-5-3.

If you want weightlifting, do LSUS, or "Hybrid Oly" from Practical Programming, or modify BFS to use the Olympics as main lifts.

>>41301124
Thanks, Scoober

File: 20170503_111950.jpg (2MB, 3264x1836px) Image search: [Google]

2MB, 3264x1836px

Would it be safe to munch these pre workout nuggets on my way to the gym? Its about 4 years old but it's the old jack3d formula.

can anyone recommend a dumbbell routine they have experience with?

do i ever get my caffeine sensitivity back

i quit caffeine straight for like 4 weeks, i come back today, got EXCEPTIONALLY high last night and woke up tired today

i've taken 1.2 grams of caffeine so far and i'm barely energetic enough to do this homework which i'm doing until i feel ready to go hit leg day

should i keep taking more until i feel or just force myself to go

File: food pyramid.png (109KB, 730x569px) Image search: [Google]

109KB, 730x569px

how am i supposed to lose weight AND get the recommended number of servings of food?

it's like im set up to fail

>>41301529
I've been running the nsuns variant of 531 for a while now and have been making solid gains. Hit a bench AMRAP set last week of 120kg for 5.

It's barely 531 but it is 531

>>41302256
You're an idiot. What you should be doing is taking 100-300 mgs until you start to feel that dosage. Taking over a gram of caffeine is retarded and dangerous

>>41302327
yea i took it in sets of 200

If one works out, is in a surplus but doesnt eat enough protein, would he lose muscle mass and gain fat?

>>41302311
are you actually retarded?

>>41302072
just a barbell routine but replace the barbell with dumbbells

>>41302356
no, you don't lose muscle mass if you're in a surplus unless your hormones are fucked up

>>41301986
I wouldn't do that

>>41301526
a good morning isnt an ab exercise but yeah you're probably just too fat and you're too self conscious about it

>>41301143
not really, except more strain on front delt and biceps which is a common tendon to get inflamed
It looks as though you have shoulder issues though, maybe fix those before working out heavy again

>>41300862
it's a meme, rest as long as you need to still perform your set according to your program with quality reps

>>41300782
DOMS after a break for me is alway the worst, i can't move my arms for a week if I skip for a few weeks

>>41294693
your lateral deltoid, at 90 degrees it has to do a lot of work

>>41295464
No, your form is probably just really fucked

File: penn.jpg (945KB, 3435x4080px) Image search: [Google]

945KB, 3435x4080px

>>41290700
Penn lost fuck ton of weight update MEMES

>>41302451
>no, you don't lose muscle mass if you're in a surplus unless your hormones are fucked up
but during exercises muscle fibers break down and during recovery they get rebuild. For the rebuild you need aminoacids so if you wont consume much protein theres no material for rebuild. Shoulndt this mean loss of muscles long term no matter how mcuh calories are consumed?

>>41302538
if you eat like 2 grams of protein yeah then you might lose muscle mass but you gotta make a real effort to actually consume too little protein

>>41302556
Then why should someone botter to even eat 1.8gr/kg of protein if its not needed at all?

>>41302578
because with 1.8 grams you're maximising protein synthesis, above you still get some more but its negligible, below you're not maximising your muscle growth

eat your fucking protein

>>41299520
>>41299908
>wrist curls
train farmer walks, rack pulls, static hold, static hangs
and use chalk hook grip or mixed grip

>>41301529
I gotta say that sounds way overcomplicated.

>>41302603
I just wanna now what the minimum is. Thats all.

>>41302781
Minimum to not become deficient is considered about 0.8-1g/kg of mass. Don't forget that gainz aren't the only thing your body uses amino acids for.

File: dat me.jpg (299KB, 1080x720px) Image search: [Google]

299KB, 1080x720px

>>41290700
budget friendly squat rack for home gym?

if you guys were to stand up straight

and then try and bend over and touch your toes, would you be able to?

If not, how far can you reach?

I can only make it to my knees, former fatty with a bad back, anyone else have experience is gaining flexibility through stretching?

>>41302832
Titan t3

How high should i raise my legs when leg raising, 90 degrees to my torso or as high as possible?

Is the ab wheel a good exercise for abs or are there better alternatives?

Are the combination of these two (leg raises followed by ab wheel) sufficient to build a strong, aesthetic core?

God bless

>>41302451
>>41301986
I did it... I had a good workout but the pain is incredible. Feels like my stomach is being tied in a knot and ripped in half, started right when I left the gym. Might have to go to the hospital.

>>41302833
if you cant touch your toes stretch your hamstrings, while you at it stretch the rest of your legs too because why the fuck not, youll be able to get there very soon.

>>41303172
I feel like it's my back that's the problem.

I can't even go to a 90 degree angle/arc, like bending straight/flat over, ya know? But, I will take your advice and work on stretching hamstrings in isolation.

I'm a uni student and do a full body workout three times a week. Trying to build muscle/get stronger. Does it make sense to eat more on the days i work out and eat the maintenance calories that online calculators give with "light exercise" on all other days?

>>41303376
>does light activity 3x a week
>wants to eat light activity calories 4x a week and heavy activity calories 3x a week

>>41302781
why would you even want to only eat the minimum what even

>>41302833
stretching has been proven to improve flexibility, just do it (I can't touch em either but very close so I'm not one to talk desu)

>>41303148
just as high as you can I'd imagine, as long as you feel your abs being worked and not your hip flexors
and yes and yes

>>41303167
old Jack3D had mdma in it right? old drugs are already a no go so if it doesn't clear out soon just go to the hospital

>>41303376
yeah it makes sense, I do it too

What happens if you don't train your muscles but you eat at maintenance? Obviously you won't gain fat as you're not eating at a surplus, but if you're not eating under either, what happens to the muscle?

File: 1493103186185.png (99KB, 500x425px) Image search: [Google]

99KB, 500x425px

I'm a fat and just started doing pic related after a long hiatus. Just came back from the gym. Should i also go do a Judo training(also restarting after 7 years) in 3 hours,or should i do one more week before also doing Judo? I'm a bit exhausted and nauseated.

>>41301124
Softbicepsfag again, they're feeling much harder now. Doms are still wicked sick though. Cheers anon.

>>41303407
i mean.. if im trying to gain muscle.. the light activity calories are based on weekly exercise so they are faily maintenance calories based on that. if im trying to build muscle, i wouldnt be able to do that if i just ate maintenance every day even with exercise, i assume? am i mistaken then?

>>41303446
muscle loss would be negligible at first, strength would go faster though

>>41303521
you should never workout if you are feeling actually very sick or whatever
just a bit or just tired is fine though as long as you don't exert yourself too much

File: shuffleg4_nano6g.jpg (206KB, 1920x1080px) Image search: [Google]

206KB, 1920x1080px

>mp3 player for working out/running
currently tend to Ipod Nano 6.G or Shuffle 4.G. Nano has much more space but when clipped to the pants cant just change song blindly I guess.
Any other player you can recommend? Everything else on Amazon has shit reviews.

>>41303602
there prob good. I do hour long eurobeat compilations from youtube so I dont really need to change but I also use my phone.

what are the correct body angles for BOR, yates and T-bar rows?

File: Do it right.jpg (9KB, 429x271px) Image search: [Google]

9KB, 429x271px

>>41302751
wow picking a program that suits your goals from a pre-provided list of programs for each goal is complicated
kys
here's a guide to make it simple

If I'm cutting and eating say 2200cal/day, should I eat like 2,700 on workout days or eat the same 2200 every day?

>>41303582
I already did the workout. Should i go train Judo? Should i just wait until i'm not nauseated from the workout to start judo?

File: Untitled.jpg (33KB, 704x393px) Image search: [Google]

33KB, 704x393px

Whats up with incline bench press?

I am transitioning to an intermediate routine, and most of them include regular bench and incline barbell bench or dumbbell bench. I am usually just making my 3x8 reps for regular bench so there is no way I could then do the same weight for another 3.8-10 for incline bench.

Do you use less weight for the incline? Lower weight for both? are they just a meme... what does incline even do differently?

>>41303909
judo is still a workout, so only if you really feel too bad to do it

>>41303730
it depends on your own leverages but as horizontal as possible for BOR, yates is more like 45 degrees and T bar like 30

>>41303850
you could do that, but I guess it would make the cut slower

>>41303955
yeah like 80% of your normal bench is your incline weight
it focuses more on front deltoids and upper fibres of your pectoralis major

>>41303955
i think to remember that i had to use less weight on incline back when i used to do it and that it works more of your upper chest

What's that routine that everyone does it's like stronglifts but with weighted chins and dips, atm I'm doing icf 5x5 but I've just got a pull up tower and dipping belt I wanna incorporate that into my routine

Doing 5x5 on bench, last week I felt that 205 lbs felt pretty easy, decided yesterday to try 225 lbs for my sets. The first set I did no problem. For the other 4 sets, I only managed 3 reps, with a 20 second rest, then repped out the other 2. Is it okay to do this until I can cleanly do a 5x5 with it? Or should I go back down?

>>41301304
>doesn't believe in himself mode

>>41301304
5x5

>>41304597
go back down

>>41304576
madcow's? it has dips and chinups

Dipping belt: leather or synthetic?

File: Unbenannt.png (52KB, 150x164px) Image search: [Google]

52KB, 150x164px

>>41290700
Can someone recommend me a good upper/lower program. How should they be made for maximum gains?

File: 1492208040588.jpg (83KB, 448x490px) Image search: [Google]

83KB, 448x490px

>>41290700
hmm..

>>41305044
I don't think it's madcow man, thanks though, I'm still a noob lifter btw even tho I've been on and off for a few years, I don't think I'm ready for no intermediate shit

so I just free squatted (low bar) for the first time today and my knees crack at the bottom. I'm going down to parallel or almost below. Is this normal or should I be worried? they're not hurting or anything. Also are painful shin muscles the result of bad knee mobility?

>>41301124
>>41302451
I should've said that I know it's not my lateral delt, or any of my delts.
It's a small muscle, I presume one of the rotatorcuff muscles, but I don't know which, and I'd like to know so I can work on it.

my question was >>41294693

File: 1448203244436.jpg (900KB, 3108x3986px) Image search: [Google]

900KB, 3108x3986px

As a DYEL 6'1 175 lb male at 15-18% bf, I'm still considered scrawny due to my height and lack of muscle definition. Would it be advisable to bulk and go on a hypertrophy routine to build mass or should I eat at a maintenance while hitting the 1g of protein per pound of body weight to achieve similar results? I don't want to become a fat fuck unless its going to help me get noticeably bigger.

>>41306495
I'm exactly in your position, I asked a similar question and was advised to bulk for another ~6 months, and then cut.

>>41305205
Lyle McDonald's Generic Bulk. Also AWorkoutRoutine.com Muscle Builder split.

>>41306495
>>41306520
If you're going for aesthetics, cut until you see the abs, and bulk until they go away. It's the easiest method, just look in the mirror and be honest. You'll never fatfuck yourself doing this.

Lose 1-2lbs a week max, gain about 1lb a week or less. Slow gain makes sure more of it is actually muscle and not fat.

>>41306220
sounds like it was rotatorcuff muscle. BE VERY CAREFUL when training that muscle. Damaging it will ruin your ability to lift well permanently. If you want to work on it just keep doing lateral raises slowly and dont go above parallel to your shoulder.

File: 1448203348660.jpg (2MB, 4801x3546px) Image search: [Google]

2MB, 4801x3546px

>>41306520
>>41306565
Thanks lads

>>41292023
>whey protein shakes

>>41306653
holy shit. never saw her front. got a name?

File: maxresdefault.jpg (90KB, 1280x720px) Image search: [Google]

90KB, 1280x720px

What's the best way to work on my lower back?

I've switched from machine to barbell rows and I'm struggling to keep my lower back flat because of my scoliosis/pectus excavatum that makes my back profile look like a roller coaster. Deadlifts have always been a pain, even though I've spent close to a thousand bucks on form advice just on back exercises.

My lats themselves seem fine (I'm good at weighted pullups), as are my bis/hammies/etc.

Pic related but not me - that's how my back naturally curves

>>41306653
She's gorgeous

When doing weighted ab exercises, what set/rep range do you normally work with? And how many different exercises?

>>41290700
Every tells me I'm at least 5'10 but I'm actually just a little over 5'8, is that just as good as being 5'10 for /fit/ purposes?

File: beeftr13.png (93KB, 500x375px) Image search: [Google]

93KB, 500x375px

This my daily /ONE BIG MEAL/ for weight loss.
>Ramen + 2 eggs
>2 scoop Whey + 2 glasses of Milk
>Multivitamin
What nutrients am I missing? I love Ramen too much to drop it.

>>41307580
I was buying ramen at the store and some black lady told me to put dems back because of all the salt and she use to eat them everyday and now has to go to dialysis

>>41307580
That's an awful meal. Ramen is worthless.

>>41292020
Also if you don't wanna buy a bar with gnurling just carve two ticks in it and those can be used as markers to let you know you're holding the bar right

>>41293488
try loading up 225 on the bar and standing with the weight on your back for like 10 seconds, try again with 235, maybe 245. You'll look like an idiot but it does help surprisingly.

File: King Shit of Fuck Mountain.png (259KB, 540x419px) Image search: [Google]

259KB, 540x419px

Two questions:

When doing a routine that says 5x5, is that 5 sets at my full weight for that exercise? Or do I ramp up to it. I bench 185 for 3x5, and I'm doing a new PPL routine that says bench 5x5. Is that 5 sets at 185?

Other q: I fucking hate bb rows, but this PPL routine includes them. I can never really get the form right, and it never really feels like they're doing anything. Is there a solid replacement for these, or should I suck it up?

>>41308084
Most often 5x5 means "sets across" or all at the same weight. If your max is 185 for 3x5 across, try it with 10-15lbs less for 5x5. Some programs have different schemes but most often (not all the time but most often) that's what it means.

You can do DB rows with one arm at a time while the other arm and the other leg are on a flat bench. You can use the seated row machine, the hammerstrength plate-loaded chest-supported row, the t-row machine, etc.

>>41307254
2-3 sets of anywhere from 6-15 reps. 3x10 is good. One exercise max a session. Do them last on SQ or DL day works well.

File: dogesquidge.gif (2MB, 250x249px) Image search: [Google]

2MB, 250x249px

I have barbells and dumbbells at home, i've been doing foot raised crunches to train my core and I incorporate them into each workout 3 times a week (3 sets of 30). Is there a better way I could be training my core and if so, suggestion pls

>>41308084
I was doing 5x5 ramping up like I would do 135, 145, 155, etc for my bench. I'm doing icf novice and that wasn't how it's supposed to be done so I switched to one constant weight for 5 sets and it seems less retarded but sometimes I overestimate the weight and have to drop 5 or ten for my last set or two.

>>41308292

Idk about this but some people have expressed disapproval of weighted spinal flexion/any spinal flexion and the solution to this is weighted planks so that's what I started doing recently

Currently bulking after being a skelly my whole life. How hard should I go on cardio? I'm starting to jog around my neighborhood which is about 2.5 miles. Is this okay or will it kill my gains and make my legs smaller?

Why the fuck is my OHP so weak? I've already had to deload from 85lbs to 75 lbs once before. Today I could only get 4 reps on my first fucking set of 80lbs. The rest of my lifts are progressing just fine

Here are my current 1 mile run times:
12:37:46
11:27:97
11:09:72
10:59:31

I just started running and I run every other day.

How long does it take on average to get to an 8 minute mile?

>>41291465
grind them off with a file gently. large calluses can tear

>>41293791
>don't fucking draw blood
pussy :^)

File: 20170421_135043.jpg (4MB, 4032x2268px) Image search: [Google]

4MB, 4032x2268px

>>41290700
Is measuring your neck a good alternative to weighing yourself for tracking bulking progress?

>>41290700
When I diddly my left hand loses its grip after around 4 reps. Should I start using switch grip one hand knuckles facing away from me and one towards me? Or should I just lower my weight or something.

>>41290700
are high reps vs low reps a meme? do your muscles actually get bigger with higher reps? ive been training chest with 10-12 reps for the past few months vs 6-8 in the previous 6 months before that, and i might be getting bigger -- hard to tell if this is true, though.

>>41309222
No. Cut to abs, bulk til they go away. You'll never fatfuck yourself doing that. Cut 1-2lbs a week, bulk <1lb a week.

>>41309532
Use chalk. Do the regular double overhand for as many of your warmup sets as possible before switching grip. When that fails, use either mixed grip (over/under) or hook grip or straps if you're not looking to compete (or if a competitor, it's still OK to use straps occasionally or on higher-rep sets as long as you practice competition grip regularly for heavy singles doubles triples).

>>41309594
It's mostly about volume driving size, and it's logistically easier to get that volume by training in sets of 10-15 reps than it is by doing sets of 5 and under. But considering that you'll be lucky to put on 20lbs of muscle in your whole body in your first year of training, and less than that in your second year, it might be hard to notice a difference in just a couple months if you have been training for a while. Low reps still build size, just not quite as well, and high reps build 1RM strength, but just not quite as well as low reps do.

>>41308673
No way to tell, but that's good progress so far.

>>41308638
OHP is the smallest lift for everyone and always the first to stall. Don't worry about it.

>>41308458
You don't need to go hard on cardio AT ALL for weight loss or general health. If you enjoy the runs then that's fine, I wouldn't go past 5K or run 3-4x a week unless I worked it around my lifting carefully. Really 20-30 min of light jogging, incline treadmill walking, or elliptical, or a little less time swimming or a little more time biking, twice a week is all you need for health.

>>41308292
IMO doing the big lifts is enough for the core. If you want more, consider
v-ups
supine bicycle
leg tuck & twist
leg raises either supine or hanging from a bar
roman chair

Is there a high protein, low calorie diet thtat doesn't cause bad breath, constipation, diahrrea or farts?

Is it possible to quit fap, videogames and anxiety food all at the same time?

what is the limit of will power?

whenever i force myself to do something i can do it but i become increasingly agitated and nervous and start screwing up, how to force myself to do things while keeping cool?

>>41310280
Try your normal diet with a few minor changes, dropping some fat and sugar and adding some lean proteins. Move in small bits like -5% of kcals each for the fat and sugar and +10% of kcals for the protein. Keep track of which foods do what. Experiment. You don't have to do keto.

>>41310297
Probably not. Willpower is limited and fungible. Quit one thing at a time, make it last long enough to become a habit, then work on something else. If you have confidence, pick your worst vice first. If not, get a couple of small wins in first, then tackle your worst vice.

Two questions, is it too late for me at 27 to start lifting? Should I just give up?

Second question, what routine should I go with? There's hundreds of beginner routines; 5x5, 3x5

Also is cardio actually bad for gains?

>>41310342
it's not too late, if you're constant about it for a couple of years you can be in better shape than 80% of 20 year olds.

step 1) cut down to 10-12% body fat
you know have abs, instantly superiorness to most other males in the eyes of womens

step 2) bulk

setp 3) cut back to 10-12 again

you know have a rocking bod.

this is not hard

this is not impossible, it is the objective literally scientific result of doing your assigned tasks correctly

>>41310342
Buy or pirate Practical Programming and Starting Strength. Run SS first and run it by the PP book. This will only take a few months and will get you strong and experienced with the big lifts. After the program ends, and you'll know when it ends because you're doing it by the book, you need to pick a path.

Do you want looks? Do you want to train as a hobby for a barbell sport like powerlifting or weightlifting? Do you want to train for pure athleticism for a sport or a hobby? Or are you happy with how strong you are? For looks, Lyle's Generic Bulk or AWorkoutRoutine.com Muscle Builder. For powerlifting, 4-day split Texas Method from the PP book, or modify BFS. For weightlifting, Hybrid Oly from the PP book, or LSUS 10-5-3, or modify BFS. For a sport, BFS, or "Nebraska Model" from the PP book. If you're happy with where you're at after finishing running SS, you can swtich to maintain by just training once a week with workouts from the last phases of SS and run a cycle or two of it again when you start to regress.

File: gazeintotheiris.jpg (38KB, 600x453px) Image search: [Google]

38KB, 600x453px

Lanklet here trying to bulk
Just found out the whey protein I got has ~11% sugar in it.

What do?

i get normal erections but i don't get morning wood. is this a problem?

also i can't get my dick up without manual stimulation anymore, is this normal at 28 years old?

If I'm doing 5x5 for a main lift and I get something like 5/4/5/5/6, is it reasonable to add weight next workout?

What weight/BF% am I supposed to bulk up to before I start cutting? I've only been lifting since February but I'm starting to get a bit of a gut

>>41310883
15-18% more or less until your six pack becomes a one pack

>>41310886
I've always been skinnyfat, I don't even have a one pack

>>41304576
Greyskull

Anyone ever get shin splints from just jump roping? I started putting jump roping into my workouts but had to stop after like a week and a half cause my shins fucking hurt.

Started pullups on Tuesday. DOMS are still strong as fuck, and my triceps hurt too. So I don't know if I should do triceps and chest, biceps again, full upper body, or rest another day. What do?

>>41290700
Is it true that having a lot of calories before bed is bad for you? I'm thinking of moving my workouts to be at night, but that would mean I'd be having a post-workout meal within about an hour of going to bed.

File: 6573.png (298KB, 250x750px) Image search: [Google]

298KB, 250x750px

Why do my gums itch while working out?

>>41311248
If possible, I'd keep them in the day time. I usually work out at bed time and then eat a load of yogurt before bed but I don't sleep very well because I'm digesting all night. Also I don't sleep well atm anyway but this isn't the bpard for that. It's not a huge deal and timing isn't really all that important. Just be aware you may toss and turn all night if you're too full. Try it and see if it works.

>>41290700
Does anyone know shit about probiotics? How long do they last. I bought a package of sauerkraut with probiotics in it from the healthfood store. It has a vent on the package to keep them breathing or some shit. Anyways it's a week and a half old now. I'll polish it off before the week is over but I am curious. I can't find an expiration date.

tl;dr: Is a two-three week cut "worth" it? Say - is it possible to lose any substantial amount of fat in only two or three weeks?


I started training many months ago on a "lean bulk" - trying to eat healthy at a small surplus. Have been seeing some good gains, but I have a little bit of love handles now. Guess I ate too much. The outline of my abs are still very noticeable, but optimally I should drop some fat before summer. But summer holidays are right around the corner and I have plenty of plans so I would have to cut before then (hard to keep a diet while on holiday)

>>41311992
You're going to lose 5 pounds of fat tops.

>>41312004
Say 5 pounds of fat is what I need to cut in order to feel good with myself. Is it then okay or would it just ruin my gains for nothing?

>>41312056
You probably wouldn't even notice it unless you're already very lean. And when you begin bulking again you'll get it back anyway. Unless you're only going to maintain/recomp from now on.

Theoretically, if you eat something that weighs 200g but has 3500 calories, will you actually gain 1lb since 3500 kcal = 1lb, or is that impossible since 200g is less than that?

>>41312314
Pure fat is 9 calories per gram, 200g of it has 1800. There's nothing you can digest that has more calories than that.

>>41312338
I guess I should rephrase.

Can you gain more fat than the weight of the food you're eating?

What would happen if someone were to eat under maintainance, but mostly protiens, and lifted? For example if you lived on Greek yogurt, milk, and chicken.

>>41312377
Where would the extra mass come from?

>>41312390
>under maintenance
That is called a deficit. Normally you will lose fat, and some muscle. How much muscle you will lose depends on if you're training and how much brotien you eat.

If you are a beginner, you may actually gain muscle on a deficit, but that lasts only for a limited time

>>41312435
So you can't just replace the fat with muscle? Thanks Anon.

File: Screenshot_20170504-083158.png (3MB, 1406x1415px) Image search: [Google]

3MB, 1406x1415px

Are these tolerable gym wear if you're not super /fit/ yet?

I'm not a fat fuck but my legs aren't super nice either.

Guys i got this problem and i want you to tell me what it is.
First some backstory.

So i don't really work out much except for when it's not too cold outside and i usually pretty much only do pullups.
So my lats and arms are pretty strong but i kinda lack shoulders and chest.
So i decided to do some dips.
Last time i did dips was 2 years ago, and don't get me wrong i know how to do dips, but i did 4x10 and the next day my shoulders hurt like a bitch, and i don't mean muscles, it's either tendons or bones i don't know, but i literally can't do more than 1 dip now due to pain.
This only happened 3 days ago so the pain still hasn't gone away but when i don't do anything with my shoulders i'm fine.
So any idea what it is and when will i heal?

>>41312540
Don't do it until you are in better shape. Until your thighs fill them out and the pants fit right, you're just going to look like a pair of sticks with a plastic grocery bag hanging around them. If you're fine with that just go for it, but other people will think the same as I mentioned until then.

>>41311223
the fuck you mean triceps hurt? literally never had that problem with pull ups since they mostly work out your lats, biceps and delts.

>>41312540
I'd wear those and I'm not fit, but I'm not fat either. I'm an attention whoring gym twink who loves to slut it up for the thicc guys desu.

>>41310856
stop watching porn.

>>41311248
Since being a teenager I eat right before bed and it never had any negativ impact on me, my body and my progress.
I dont think it makes much of a differencefor me on my sleep quality related to >>41311301

What are the chances that I'm lactose intolerant if I'm white? I suspect I may be but idk.

>>41312650
if you're white - you're perfect
go lift

>>41312650
look up the statistic for your country.
If you want to know if you can disgest milk: Go to your doctor and let him test you. Or make a test your own. In worst case you getting bloated and shit all day.
However, maybe its not milk but wheat or something else, depending on your symptoms.

>>41312565
anyone?

>>41297844
Yeah same

>>41290700

Sore wrists whilst benchpressing. Why?

>>41290926
No. Focus on 3x/day something like a texas method

>>41312565
Wait a week at least, then try again. If it's no good you may need to ask a doc or physio.

>>41312585
Yeah I know, I wasn't expecting it. Turns out they work the longhead tricep too.
http://nattyornot.com/does-the-pull-up-work-the-triceps-too/

Please rate this possible routine:
Pushups 4x25
Weighted dips (10kg) 5x12-16
Pullups 5x5
If I have time, biceps curls 5x10

Every other day.

Arent deadlifts suppose to make me feel sorr or am i a light weight baby.

> 140 leg extension and sore
> 140 leg curl and sore
> 90 OHPand shoulders become sphagetti
> 205 DL and everything is fine

Mind you im a fat ass on their fifth day at the gym

DONT FORGET HIP DRIVE FOR SQVATS AND DEADS

I seriously only learnt this lesson last week. PRs every session since this has changed my entire lifting dynamic

>gl hf

File: r5.png (103KB, 951x465px) Image search: [Google]

103KB, 951x465px

can someone please pick apart this routine? or is it solid enough for me to stick with?

File: rcomp.png (127KB, 1517x601px) Image search: [Google]

127KB, 1517x601px

>>41313567
also, is the main advantage of running /fit's/ gslp over phrak's gslp just arm development?

>>41313567
>>41313589
rating: meh. it's a ripoff of starting strength, it's not bad but why not do the original and then pick a solid intermediate program afterwards? also who cares about "arm development" it's a beginning program you're only supposed to be on it for a few months before picking something that suits your end goals better

>>41313257
soreness is rather unpredictable and doesn't have much meaning so don't worry

>>41313006
the bar isn't aligned with your forearms, it's more over your hand, that's pressing your hand back