QTDDTHOT - DINDU NUFFIN ADESHUN

>>41341599
Fuck off back to Africa nigger

>>41341843
no

>>41341599
Soup

I'm trying to drink a gallon of water a day for better mood/skin and was wondering if things like tea and black coffee count towards that goal or should I stay strictly water?

how much should your average hooker cost?
im seeing 200 an hour for some pretty fug ones

>>41344062
bretty sure its gallon of MILK a day bro

Good kid
Honor student
Gettn life back on track.
We just need moa programs 4 da kids

>>41344062
good question, yes.

>>41344118
don't see a hooker anon, get tinder

>>41344167
u wot m8?

I just got an office job, and I can't stand dress shirts. They ALWAYS feel so tight and like they're choking my neck, even when I got measured for the right size, and even when I can shove a lot of fingers under the shirt.

What is wrong with me? I mean, I have had some sensory issues, but dress shirts always make me feel like I'm choking to death. Are dress shirts supposed to feel somewhat tight, or are they supposed to feel completely, utterly comfortable?

ive been trying to cut down to 12% for the past few months. currently about 18%. every time i make some progress and lose a few pounds, i'll fuck it up and gain it back. ALWAYS AT 18%, never higher. is there anything i can do to make this easier, or do i just need to get some fucking discipline?

>>41344574
I have this problem, for me it wa sa mixture of having asthma and stomach problems that made it so I felt like I was gagging, do you have any breathing issues or stomach problems?

>>41344597
you should go on a keto diet, it's almost impossible to gain weight if you keep your macros and don't totally pig out

What would I be missing out in terms of the back (ignore lower back) by only doing dumbell rows?

It seems to be the perfect fucking exercise to me.

>>41344597
I think you need to stop being a little bitch and track your shit. If you want an easy way out try an EC stack, but you'll most likely bounce back. Keto might work for you.

>>41344629
your lats will suck. i know because my apartment doors are too fucking shitty for a pullup bar, so ive been doing incline db rows 4x6 100 lbs each hand. my back is pretty mediocre and my lats are a joke.

>>41341599
What did you drink and how much. Also can you give a quick rundown on why you almost when to jail.

Heres my fit related question: Whats the minimum you have to do to maintain your physiques if you have some important things coming up and don't want to work out 3 or 4 times a week for a month. Can I do like 4 sets per body part per week and not worry about it for 4-6 weeks?

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>>41344629
lats

inbalance in rear delts and rhombs

inbalance in traps

inbalance in teres major and teres minor

>lower back

imagine only doing flat bench for chest

then imagine your chest is 3x as big and has 3x as many muscles

>>41344574
get a tailor m8.

>>41344706

is being <10% worth it? Im trying to get below 10% over the summer but lose all motivation once I start looking dyel in clothes and lifts start suffering

>>41344694
Bird dog, ~500ml
Ezra Brooks ~1l

I really won't talk about it for 1 year sorry anon, but it was a load of bullshit.

working out once a week is fine to keep gains, just make sure to keep a good diet and make sure your 1 workout is intense.

also remember if you lose gains muscle memory got your back

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What would I need to eat and workout like to achieve the body of a Fishing Captain? Think Ahab in Moby Dick. Stocky, a bit built out, but not extremely fat, right?

Obviously not skinny with a sixpack though. What could I do to achieve this?

>>41344733
being significantly under 10% natty is bad for keeping gains, I would say for someone with amazing genetics, diet, and training 9% would be the limit before your risk loosing gains, for a normie with p good genetics, diet, and training I would recommend between 10-12%

>>41344743
manual labor, strongman lifts....

>growth hormone

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>>41344733
>>41344765
also this is one of the only reasons I do ab workouts, because it helps you abs be bigger and bulgier so you can see them at higher bf

So what's the final verdict on cutting vs bulking as a skinnyfat? I ate a ton for the first two months since I started lifting but the only change in my body was that my gross gut got even worse. Now I'm cutting and my lifts are going down

>>41344780
`yeah i fell for the "hurr compounds are enough for good abs" and they really aren't. I think they are if you are literally 6% bf but after doing weighted decline crunches for months my abs are starting to become visible despite remaining the same bf. Thats why i want to cut now so my abs can look even better. thanks for advice, mirin btw man. Lookin powerful

>>41344803
my opinion varies by situation and goal but adding lean muscle as a beginner is easy AF, doing so significantly raises bmr and will burn fat faster...so I usually recommend eating at or slightly above maintenance and raising potential to loose fat later vs starving a weak body

I fucked my ex and I think we are getting back together, how long do I wait to call her?

>>41344920
>I fucked my ex and I think we are getting back together

1 century

>>41344937
>trip implying he's ever had a gf at all
Cute.

>>41344774
Would you say this would be easier to achieve as a fatter person? I'm going to be put on Adderall soon, so that might help with losing a bit of weight, but I'm not going to need to start visiting the roid thread, am I?

>>41345000
nice trips

>>41344706
Good to know. I'm not only going to do db rows, but it's good to know what exactly it works and how well it works.

Alternate question is would you be missing out on anything by only doing pendlay or barbell rows?

>>41345020
probably vs being skinny, again building mass while being skinny is hard, also I was on adderall and fat so it's not like it just makes you skinny

Doing Lyle Mcdonalds generic bulk routine with the highest amount of volume the program allows for and was wondering if it would be too much too add a few more exercises to upper body? Was wanting to add weighted pull-ups, flies and another bicep and tricep exercise. Is this too much? Also what are the best exercises for lat development?

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>>41345035
rows are rows

>are rows

do more for a good back.

>>41341599
are you actually a nigger? fuck off please

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>>41345056
if I were you I would substitute those exercises in for periods of time, also pullups, pulldowns, and behind the head pulldowns are king for lats

>>41345059
I've been doing every row you can at every workout now because I previously hurt my shoulder doing some stupid shit on a playground, plus I kind of neglected it for the last year besides weighted chins and pulls. Ironically my back has gotten so much better since I hurt my shoulder.

I just like to know the ins and outs of every exercise, and knowing what would happen in extreme cases so I can counteract it or add onto it. Obsessed with knowledge and all that.

>>41345065

a dude who actually lifts offering his free, unsolicited advice and you come on here just to call him a nigger? Im not white knighting but im seriously imagining you as the saddest cunt behind your post. Please post a pic so we can make fun of your physique

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Is it possible to lose 20 kilograms (roughly 45 pounds) in about 6 months? How could I do this? I really don't know where to start

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>>41345165
t-thanks anon

here have a sexy pic

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>>41345352
half a year = 182 days

1lb = ~3500 calories

so you need to lose ~157,500 calories in ~182 days meaning you need to have a deficit of ~865 calories a day

there are many methods, you could use drugs like clen, I don't ever recommend DNP... you could do fasting but it can be dangerous if you do it for long enough or don't know what you are doing, I myself am going to go on a 1-2week fast to jump start my keto diet, which you could also do a keto diet and eat a smaller deficit and probably lose the weight...

>>41345041
I don't eat more than once every day or two. When I do, it's mostly just clean proteins, veggies, and some fats.

Additionally, I work out 2-3 times per week, and I'd hope to up it to 3-4.

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>>41345165
Jesus a nigger lover too. If the world got rid of all black people it would be a better place. The happiest and most prosperous countries are damn near all white. Then you got Africa....

>>41344574
Get a tailor. You might just need to get used to it though. My ex was the same way. Couldn't wear anything that got too close to her neck.

>>41345386
Alright then I'll work from the deficit

thank you

>>41344920
Don't do this. Enjoy the sex but move on.

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5'10 183 lbs
Do I have enough muscle to cut without looking like a skelly or should I just continue to bulk a a bit more?

>>41345540
i'd keep maintenance or bulking for another year

>don't get to fat tho

>>41345558
>>41345540
I wouldn't keep bulking but do maintenance/lean gains method then cut next spring.

Whatever happened to TinyTrip? Kinda miss that guy.

>>41345918
apparently his gf is gainz goblin so now he is just tiny regular guy

>>41345412
Unironic responses to this ez-bait oven should be a bannable offense.

BN can you post a completely unflexed pic of your back?

I want to see if I don't know how to flex or if I'm literally missing my middle traps

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>>41346069
this is unflexed
>>41345059
but pic related is just tensed but a bit leaner

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>>41346069
this is also unflexed, leaner and smaller

>>41341599
Like your abs, what's your routine nig

>>41346144
(embed doesn't work properly)
https://www.youtube.com/watch?v=cVvDKv3_PGo&feature=youtu.be&t=689

>>41346087
>>41346098
Thanks.

I need to go inspect myself for a while and then dream of rowing

I'm trying to learn low-bar squat. Can somebody please help?

https://www.youtube.com/watch?v=YygQFz3P4nI

Have any of you reproduced?

Wondering how I should go about making kids eat healthy, without being one of those nazi NO SUGAR NO CANDY NO SODA parents that rob children of childhoods. But thinking about how to fit candy into a kid's microscopic TDEE just seems impossible without being unhealthy. What do you do, play with them so much that they burn all that shit away?
>MFW elementary school teachers gave kids golden grahams, cheddar goldfish, licorice, etc.. all the damn time
Holy, fuck. No wonder murricans are fat fucks.

>>41346472
give them candies on special occasions or as rewards for good boy points

get them addicted to tendies instead

Is eating carbs bad for me while bulking, or should I focus on proteins mainly?

>>41346936
unless you are on keto or low carb diet carbs are fine but never best for lifting, they are less important than protein and fat their main benefit is they give you good energy

Thinking of adding cardio at the end of workouts, how much should I do? 15-20 mins? And is there also a difference between jogging or swimming (outside of the gym) or in the end the results are the same shit?

>>41347194
i don't recommend swimming, bad for gains, if you are doing around 20 min cardio it's nto alot so I would recommend HIIT

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Bf percantage? Also, are my hips large?

Right elbow and left shoulder sometimes feel a bit uncomfortable when working arms/pulling.
I guess its tendon related.
So whats causing this? My form should not be the issue (slow and controlled), I dont go heavy (for my standards), I do cable work for tricep.
Furthermore im lifting for 5 weeks now, do my tendons have to get used to the volume? Cant they keep up with the muscle gain and generally develope slower?
I paused for a week do let them rest and it doesnt hurt yet, but I dont want to fuck them up

>>41347239
I guess should be more specific, this is for trying to cut weight as well and get leaner. I don't know/understand cardio that well but I'd figure doing a good amount of it at the end of work outs and on off days would help so in that retrospect, is swimming fine then or do you still think otherwise?

>>41347261
15-20 and far from it

>>41347265
Your tendons have to get used to the movements. Lighter weights and stretching if you're scared of injuries. I caught tendonitis in both biceps, both triceps and quadriceps when first started lifting so be careful. But pausing a week is just stupid

>>41347406
So small hips? Your honestly shaking my worldview.

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How do I stop eating when bored?

>>41347485

vidya gaems and smoking

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Recently started lifting and was wondering if a 31kg (68 pounds) a good overhead press for a beginner?

Also looking for some opinions, what would you say are some realistic stats I should be looking to achieve as a skinny-fat starter?

>>41347457
I'm saying you're a dyel twink nd you'll have great proportions once you hit 1pl8 The Press for reps

>>41347543
1/2/3/4
Wixh is archievable in 6 months on gomad or 12 months on a recomp (-> candito)

>>41347289
swimming bad

unless you are tryign to lose weight thru keto or low carb diet that enduces ketosis.... carbs

>dont
>matter

calories.

>>41347261
don't know

no, your abdomin muscles are practically non existant so your abdomen is just smalelr than waist, but hips are fine compared to shoulders


>>41347265
(doesn't embed properly)
advice applies to you
https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=312


>>41347485
masturbate
>get a girlfriend
go jogging
kys?

>>41347543
>no height or weight
sure it is anon, keep up the good work
(doesn't embed properly)
https://youtu.be/cVvDKv3_PGo?t=2430

>>41347557
Is SS followed by texas method the best way i can achieve that? Cuz thats the plan

>>41347616

I am 178cm, or 5 foot and 8 inches and weigh 72kg (158lbs)

>>41347643
>(doesn't embed properly)
>https://youtu.be/cVvDKv3_PGo?t=2430

>>41347633
No you reach 1/2/3/4 with SS
>texas method
There are a lot of variations in pracital programming, I'm currently doing the 'one lift per day' version

Guys, my ass is a tad on the bigger side (guy here). How do I keep doing deadlifts and squats without increasing the size of my butt? Will low reps high weight work?

>>41347711
No r u retarded
Train more upper body if it bothers you
I'm acutally getting mired a lot bc of it

>>41347747
It does not look good on me bruh. I still want to keep doing my squats and deadlifts because I enjoy them

>>41347711
big butt is good.

I'm trying to lose about 30 lbs using MFP. I want to start lifting.

Do I wait until I'm at goal weight to start, or should I lift during? On 1500 calorie a day.

Is it possible to roid for one or two cycles only to speed up gains but keep the natty look?

Wat do?

>>41347899
lift, eat more, be patient

>>41347906
yes that is what fake natties do

jeff seid
steve cook
lazar angelov
>are totally natty plz dun sue me

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I go between wanting to be muscular and lean, to wanting to be very thin. I think my issue is that while I love the muscular look, I still want to look good in a dress.

Which one looks better?

>>41347972

Left

>>41347972
left, but I am a gigantic man so right just looks like I would break her, if you are really worried about others opinions vs your goals tho I think you are going in the wrong direction, but in general masculine manly men of course usualyl prefer girls with more figure while /fa/ guys want skinny girls.... that being said if the girl on the left wanted to look like the girl on the right she could get there faster than vice versa, and if she did change to the girl on right and wanted to go back to her original look she would also get there faster than the girl on the right could with muscle memory and the knowledge, know how and discipline....

dont b lazy

>>41348009
That's a good way to look at it actually

I might just go midway

>>41341599
should I eat the pineapple core? or throw it into a blender with some milk

>>41348068
shove it up your ass to absorb the nutrients, the blender cuts the atoms in half, not only does this not allow them to form compounds with the atoms in your body but it triggers a nuclear explosion.

>>41348098
>shove it up your ass to absorb the nutrients

if it works with alcohol, would it work with food nutrient absorption? now im curious

>>41348106
you would have to break it down in something like stomach acid before hand and shove it up there with something that could reach your intestines, that being said the hard part is finding a rigid enough buy flexible enough long enough object to get it in there far without killing you

>>41344559
>>41344062
ive heard tea and coffee are counting for like half or less because they make you urinate more?

Ive had similar experience with milk
I was drinking gallon of water or close to it and i had to piss during night, but with gomad that wasnt the case and i was pissing significantly less

need some science on that shit

>>41348127
>
not how your stomach works dude

the acid is there to break down fats and speed up breakdown of protein
the further breakdown happens with enzymes that are activated in stomach acidic enviroment.

Nutritient absorption hapoens in thin intensine and thick one thats closer to your ass is mainly for fluids and turning watery shit into what you see in your toilet

new to lifting here
Is it okay to use a 3d smith machine for my squats?

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>>41348166
forgot pic related

>>41348166
long answer: maybe
short answer: no

use free weights whenever possible dude

>>41348161
>thin intensine and thick one thats closer to your ass
lol

if you read my post again smartass i specifically reference the intestines absorb nutrients

>>41348166
yes just remember whatever weight you use multiply by 2x because 3d printed smith machine, don't worry it can handle the weight ezpz without killing you

>>41348171
ohlol, sure

just know your workout will be inferior to free weights and your strength wont translate 100% to an actual squat

>>41348128
well a gallon of water is just water where as milk is a mixture of a whole bunch of stuff carbohydrate, fat, protein etc so there is just less stuff you need to piss out, Also milk is much closer to your body fluids osmotic pressure so your body doesn't need to remove excess water via urination

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will i look like tryhard trying to show my ass and legs at work with those sweatpants

they fit perfectly and i wanted to use for sumo diddly shin protection but they are too thin for that. And for squats i prefer loose shorts anyway

i know not fit related,

>>41348185
yeah youre right i skimmed throught too fast at first.
should have replied to the other guy

sorry brah no homo

>>41348202
yes you need to work on ass bro, it's nothing to even look at m8, normie ass

>>41348210
hank hill genetics

did hip thrusters with 3.5pl8 and it felt only in hamstrings no matter foot positioning

glute activation is abitch

>>41348202
BARBELL
HIP
THRUSTS

I still there any negatives to only having short rests as long as I finish the next set completely

>>41348232
refer to post above

i do a ton of deadlift variation , hyperexte sions and shit, my glutes are often sore and to be fair there is some progress but the starting point was absolutely terrible

>>41348248

lower weight and focus on hip movement

>>41348240
rest times arent that important, but ask yourself, are you using enough weight?

>>41348210
Lol you are the gyno guy

How tall are you?

>>41348240
depends on what you lfit for, endurance, str, and mass all diffrent, do some research

>>41348248
do stiff leg deadlift

Anybody have a good suggestion for a 6 days a week strenght program?

Is there any reason to alternate what im doing throughout the workout or can I just do all the sets of each exercise in a row

if you're given an untrained 19 year old lad and can put him on any routines for 2 years

what would you do?

ss > texas method?
lmaobrosplit for 2 years?

>>41348406
SS and then a Upperbody/Lower body routine like lyte generic bulking routine 3x week

187cm/80.4kg

Been on a large deficit since new years, weight is steadily dropping, I started working out too but only fucked around (minimal progress) and got serious in the last month.

It's getting hard to progress on ICF because of the deficit, but I according to this:
http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/

it's best to cut to ~10% bf and then gain to 15%, here's the thing, since this is my first time getting serious I have almost no muscle mass (former fatty). Is cutting to 10% really the best option before starting to bulk taking that into consideration? I'm gonna be lanky as fuck at 10%.

How much sleep should i get?

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Wat's your fave leg workouts and leg machines

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Should I keep cutting? 150lb now from 173 (first cut be gentle)

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>>41348693
before pic

>>41348693
What is there to cut for

>>41345412

DYEL (pronounced dee-wai-el) confirmed.

Does protein build muscle or do calories?

If I want to build muscle, should I eat a calorie surplus or can I at maintenance?

Can someone please recommend a good PPL routine?

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Am I ever going to make it

>>41341599
What's the difference between 3x5 and 5x5 squats?

>>41348707
before
>fat and dyel. Cut immediately

after
>why are you cutting?

I hate this place

>>41348707
Draw a mirin kirin cheekie

>>41348941

start drinking mass gainer shakes

>>41348943

About 10 reps.

How much gram per kilogram body weight should i eat fat when lean bulking? 1g/kg or less?

Am 105 kg, 1,81m fat-ass on an deficit of 500 kcal. Do martial arts 2x a week, plan to go to gym 2x week and cardio 2x week. Go hiking on Weekend. Am I overdoing it?

How to pick a gym? (UK)

I have two options:
>Pure gym
Fairly new machines
Chain across UK
No pools
Cheap
Classes included
Within 20mins cycle

>Local council gym
More expensive
Pool and sauna
Personal trainer included
20 minute walk away
Gym equipment packed in a bit more

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>>41348844

>Does protein build muscle or do calories?

Proteins are used to form new muscle fibers, calories are "fuel" for your body to give it energy.

>If I want to build muscle, should I eat a calorie surplus or can I at maintenance?

Fasted would be to eat at a surplus (bulking), then cutting down to your desired bodyfat percentage.

>Can someone please recommend a good PPL routine?

See pic, also read the sticky (more info on nutrition as well).

>>41348628
8 hours
>>41348649
5x5 Squat, then 3x8-10 SLDL
>>41348844
Read sticky
>>41348943
Both will work. 3x5 for total beginners, 5x5 for recovering bros
>>41349063
Doesn't matter (>sticky)
>>41349085
I'd go for the cheaper one and stay away from machines, pt's and classes

>>41349119
I'm newbie to gyms so the support would be useful I think.

>>41349080
Why cardio when you have martial arts?

>>41349131
Nah best read ss for form. Pt's don't know shit. I know a britfag pt and he's a dyel twink teaching guys stupid shit and getting paid for it

>>41349133
Hmm, because I want to do more. I have a sedentary job and am a fat fuck. I own a stationary bike so I can do cardio at home.

>>41349087
Thanks so much anon.

>>41349201
Yeah but you could just lift 3-4 times üer week

>>41349228
So then 2x MA, 1x hiking, 3x gym, one day rest?

>>41349266
u go girl

would doing a week long fast while also exercising be potentially dangerous? I want to fasted cardio but I don't want to black out or have a heart attack. if I drink enough water and stop if I'm feeling out of it I should be fine right?

>>41349131

Listen to >>41349169 anon. I know it can be intimidating starting with compound lifts like Squats or DLs, but 90% of PTs seriously don't know shit except how to make some machine-focused bullshit "plan" for 40 year old soccer moms who want to tone.

Just read SS, watch Alan Thralls "How to" videos on exercises and film yourself doing the exercises in the beginning to check your form. Go slow, start with small weights or just the bar until you get the form down, then slowly increase your weights. I can also recommend Strong Lifts 5x5 for a beginner, they even have a handy app which makes tracking weights etc easy.

>>41344706
>>41344658
what do you suggest for lats then lads?

Been drinking protein powder 6 months over expiration date, should I stop?

I can squat more than I can deadlift, basically T-rex mode here. What do?

>>41349967
kys

are there any low calorie foods that you can eat to curb out appetite? I tried those rice cakes or whatever its called which actually taste like popcorn but doesnt do shit, makesm e want to eat the whole package

if i do full body 3x a week, how important is it to
>supplement omega3, vitamin d and creatine
>get 1lbs=1g protein a day
on my off-days?

>>41350615
it's not food but when I'm cutting I drink a tonne of mineral water instead of still water, bloats me to fuck and makes me not want to eat

>>41341599
How viable is a diet comprising only of multivitamins and chicken nuggets?

I can't afford to go to the gym and I only got 2 dumbbells for lifting, how dangerous is it to just try to do some exercises by following the instructions on the internet?
Sorry for the baby tier question but I have no experience whatsoever about fitness. When I say I only have two dumbbells I mean it, well those and a very old stationary bike

How much fat is acceptable to gain during a bulk?

>>41350914
>Vitamin D
If you live somewhere sunny and go out a lot you don't need to worry, if you live somewhere dark a lot and/or you stay inside a lot then there's definite benefits
>omega 3
Depends entirely on how much omega 3 and omega 6 you already get in your diet
>creatine
Not really essential at all, especially if you're eating red meat which already has creatine
>1g/1lb
It's more of a very easy to remember number. You could argue for hours over what the real optimal level of protein is but you aren't going to do yourself any harm getting 1g/lb

>>41350948
Depends if they're adjustable dumbbells and how many weight plates you've got. If they're fixed dumbbells you'd probably be better off getting a cheap doorway pullup bar and checking out the body weight fitness general

What are good deadlift alternatives?

Whats the best way to progress in bicep/tricep workouts and add mass? Should I look to increase the weight whenever I can? Higher or lower reps/sets? How many exercises for each should I be doing? I understand that I have to eat more to gain any size but after gaining 15 lbs or so my arms look the same.

>>41350977
Why you trying to get out of doin yer diddlies boy

>>41350968
They are adjustable and I keep them at max weight which is 20kg/44lb each

>>41350977
good mornings, reverse hypers, glute ham raise

>>41350968
I know the -evidence- or -function- of the supplements and protein intake, but is it beneficial to also take the supplements on off-days? And is protein intake important on off-days?

>>41351025
Yeah, your best option is probably to check out the bodyweight general. Lifting consistently you'll quickly get too strong for those dumbbells. think it's dead atm but here's an archive link

http://desuarchive.org/fit/thread/41322628/#41322628

>>41351047
Yeah, if you're gonna take them take them everyday lad

So I was doing pendlay rows today and this guy walked up to me and gave some advice on my form telling me not to arch my back so much and stand up more. He thought i was doing regular barbell rows. I have a hard time keeping my back straight when it's parallel to the floor so should that be a concern or did it just look bad to him because he though I was doing a different movement?

so if 135lb/225lb/315lb/405lb are decent standards for ohp/bench/squat/deadlift what would the equivalents be for chinups and dips?

I was thinking 0.5x bodyweight weighted chins/dips but not sure

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I switched over to a 5x5 rep scheme on most of my big lifts to try and gain strength it worked for a month or two but now I'm stalled on my bench and pull ups at 225lbs and 45lbs. Also while I can keep going up with deadlifts at 355, it feels like the volume is wrecking my upper back.

What are some good strength rep schemes apart from 5x5 for an intermediate lifter?

>>41351183
Unironically had the same thing happen to me a few years ago

don't worry about the standing up straight thing. in terms of back arch the absolute best thing would be to video yourself doing them and then see what you think

sometimes it can be hard to tell 100% without seeing yourself on video

>>41351200
>5x5

just do 3x5

what exercise does fit recommend to get big traps?

>ate "Feijoada de Lebre" yesterday which is a dish rich in fiber and I ate a dose that could feed 3 people
>plenty of fruit too
>today ate plenty of fruit too and some veggies and had a coffee
>still havent shit


explain this to me

>>41341599
What is something to do when walking. I am going to walk about an hour every day, but it's really fucking boring. What do you guys do to not die of boredom?

>>41348386
i like to alternate, feeels goodman

>>41348406
brosplit

>>41348444
im a fatty so my opinion isnt good for u

>>41348628
8 hrs

>>41348649
shoo cucktress,u don't deliver.

>>41348693
200kcal over maintenance

>>41348844
protein, calories, and lifting build muscle, also fucking good form

>>41348941
(embed doesn't work)
https://youtu.be/cVvDKv3_PGo?t=2430

>>41348943
one should be heavier

>>41349063
1 is okay 2 is where u should do if taking steroids

>>41349080
nah ur fine but ur getting close

>>41349085
my opinion
(embed doesn't work)
https://youtu.be/gROTHHprZWw?t=362

>>41341599
Does a bulgarian split squat with two 45 lb dumbells equate to a squat with 180 lbs ?

>>41351350
shrugs
pull and chin ups also work

Noob here. Why does nobody really bother with the OHP except for the bodybuilders?

My lats stopped being sore the next day after working out.
I tried doing 3 days of pull ups in a row see if i feel something and they're still not sore.
Other muscles still get sore but not lats.
Why? is this normal?

>>41349306
no but one shouldnt try to fast longer than a week unless you really know what you are doing, I have fasted up to 28 days and am starting a 10 day fast, drinks enough water

>>41349529
pullups, pulldowns, behind the head pullsdowns

>>41350615
brocolli, celery

>>41350914
as important a slifting, maybe even more important

>>41350943
might cost alot of goodboy points

>>41350948
depends on how heavy but they will either be appropriate for arm/shoulder building exercises or chest/back building exercises or paperweight or door blocker, but your main fitness is gunan consist of calethetics basically

>>41350964
as much as you feel comfortable with but over 20% is gettin kinda dumb

>>41350977
for lower back strength + grip strength + trap strength, there is none, for legs do machines i guess

>>41351183
record yourself doing regular rows at the gym and post it on /fit/, then u will know my child

>>41351189
meh

since no1 answer u i give obligitory vidya (doesn't embed properly)
https://youtu.be/cVvDKv3_PGo?t=2430

>>41351200
volume, diet, make sure ur speed is good and i just pyramid
(doesn't embed properly)
https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=195

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PLEASE critique my Squat form.

70 kg of plates at 82kg bodyweight. ( No idea about the bar )

I think I am hitting just below parallel, which should be correct.

https://youtu.be/Vs5uupp6i8g

I am waiting patiently :)

>>41351350
shrugs, deadlifts, face pulls

>>41351364
intestines are long, food doesn't take 8 hours to come out

>>41351397
listen to music

>>41351429
doesn't translate

>>41351498
great for tris, great for ant delt

manly as fuck

>>41351500
do pause at top, slow negative and slow pull

>>41351527
>https://youtu.be/Vs5uupp6i8g
check dewland

perfect bby, great speed on last rep

>>41351546
Thanks bro.

Is my depth good enough ? Shouldn't I too deeper ?

>>41351615
Go*

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>>41351615
well i do atg sometimes since i like oly so just maybe try atg and put it in sometimes if I was u would be my recommendation but for parallel u good

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I like to swim for my cardio, but where should I fit it into a 6 day PPL?

>>41351647
i hope ur lifting for strength...

also 5 days or more is excessive unless u on steroids

Been doing SL for roughly 6 months. Managed to get some noob gains, but poor nutrition made them sub-optimal and it feels like I have been stalling for time now.

Is it time to jump on a bro-split/intermediary routine? If so, what's a decent 5-day a week aesthetics oriented routine?

Been looking around a bit on how to structure set/reps in sets and I was wondering about effective set/rep structures. What are good set/rep structures for getting bigger, developing more functional strength/endurance, etc. At the moment, for many exercises I try to do 5 sets of 10 reps, increasing weights each set. What would you guys recommend?

>>41351751

Size/Bodyweight/Pl8s?

>>41351689
Doing the reddit PPL modified for strength. My lifts are at intermediate level for my weight so I decided to crank up the volume since I'll have a lot of time to lift this summer. I am willing to cut down to 5 days lifting since my cardio is shit and I'd like to work on that more (though not to the detriment of my lifts)

>>41351779
(doesn't embed properly)
https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=195

>>41351751
if u want aesthetics train mass m8, use proper form, slow reps, pause reps, slow negatives, time under tension

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>>41351751
Same situation here.

I switched to a four day upper/lower split that is built around the SL compound lifts.

I really like it. Ironically I feel I miss SL.

I think the mistake of SL is 5x5. It should have been 3x5.

Here is the program, check it out.

http://www.whatreallybuildsmuscle.com/upper-lower-body-split-routine-for-mass/

>>41351634
Ok..

I can't believe my squat form is good.. I thought I was bad at squatting.

Currently I am increasing the weight by 5 kg a week.

What do you think of the program I linked ?

>>41351815
>slow reps, pause reps, slow negatives, time under tension

all memes

>>41351781
185cm/79kg/0.5, 0.7, 1.5, 1.8 big 4

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>>41351828
sure

>>41351850
roided traps and delts

>>41351826
Decent looking routine, how well are gains progressing?

Also, how does your nutrition look like? The article mentions calorie surplus, but how big are we talking about? Is it fine to just estimate off TTDE and add 200-300 surplus or is that not enough? Don't want to fuck up nutrition once again by under-eating.

>>41351850
Are you natty buddy? I'm 6'5 too and look nothing like you :(

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>>41351978
yes i lift since teenager

Is it reasonable to go lifting right after you wake up? I'm usually never hungry in the morning, but kinda force myself to eat anyway. I usually get ready to go to the gym 1-3 hours later, depending on how lazy I am on that day, which is a colossal waste of time if I could just go right away instead.

>>41352012
I wake up at 4am, Eat a bannana and make coffee and go to the gym about an hour later. Totally fine broski. Bananna with coffee will also make you shit so you'll feel even more fresh to workout

I'm a beginner and I have no idea where to start. I've gone to the gym every day the last week to get familiar with all the equipment but I still don't know what routine to pick. Some people say stick to SS because it's simple, but apparently it's kind of bad because you squat more than needed and such.

>>41352012
right away is bad bc of high cortisol
eating <1h before training is bad bc all the blood is in your stomach

>>41352040
this is basically my saturday routine

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Is creatine intake quantity dependent on the amount of water you drink?

Like, if I drink 10 gallons of water a day (just theoretically), can I take like 10 full teaspoons of creatine without any damage to my kidneys?

I'm trying to plump up as fast as possible without doing any damage to my kidneys.

Is there advantage to doing one particular triceps exercise or is it more comfort and what you enjoy e.g. ez barbell, close hand bench, and overhead triceps extension?

>>41352043
if I had to start again I'd grab some balls and do SS like it is described in the book
other beginner routines you might like that are not in the sticky are candito linear and greyskull linear
you might also want to google 'novice programs'
also buy and read starting strength to lern the form for the basic movements
or download it for free from powerliftinggeneral.com

>>41352012
I don't know if it's just broscience bullshit because I can't find the article right now but I remember reading something about spinal fluid not being circulated properly or something right after you wake up

gonna go look for the article now

>>41352086
nigga I wake up and 1 hour later I'm squatting heavy

>>41352107
1pl8 ain't heavy

>>41351938
I am progressing very well, so far.

Currently on my third week of that program.

All my dumbbell excrecises are increasing. For example, began DB OHP with 10 kg, yesterday did it with 17.5 kg DBs for 3x5

When I started I couldnt do a single dip ( never tried during SL ) and last week I did them 5x5 bodyweight.

The same goes with chinups, I began with zero and now I do 3x5 bodyweight.

I think it is a great program. Try it out.

I bet you will like it after the monotony of SL.

Regarding diet ( I am 180cm at 82 kgs ), I never counted calories, but I eat as much as I can.

I have been eating two boiled eggs every morning ( alongsife my usual breakfast ) for maybe 3 months now.

Just yesterday I introduced milk to my diet. I will consume 4 kgs a week ( 1 kg for every training day )

I also eat a bowl of boiled fava beans every training day, for dinner.

>>41352084
lying or seated overhead triceps extension (not skullcrushers) are goat because the muscle is lenghtened and therefore stronger. therefore more weight can be used wich leads to a bigger disruption of the homeostasis wich leads to better gainz

>>41352012
sure but u feel weak maybe

>>41352059
10 gallons of water u kill urself water poisoning, stay safe anon

>>41352084
there is advantage to doing diffrent tricep excercises vs just 1

:S

>>41352159
>10 gallons of water u kill urself water poisoning, stay safe anon

I know bro, thats why i mentioned theoretically. What do you think the max combo of creatine and water daily intake should be for best results?

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is 1000 burpees a day a good way to burn fat and acquire stamina?

>>41352195
Lift things and do cardio on rest days. It's this simple.

>>41352202
>cardio on rest days

This is how you kill all the strength and aesthetic gains from weightlifting.

>>41352202
No, I asked a question about burpees.
I did not query about lifting thins(and presumably,putting them down)

>>41352085
Another question is how long should you do SS? If you go to the gym fairly regularly (3-4 times a week), when should you start to transition to a different exercise program?

>>41352214
aesthetic are subjective mumbo-jumbo
strength is real and measurable

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>>41341599
Started losing weight, currently 23, 6'3" mid 250s in this picture started from 270. My skin is pretty fucked I'm like 3 different skintones ranging from light brown to pretty much black in some areas. Will lifting/losing weight help me fix my skin or am I doomed to look like a retarded zebra forever? Also I drink 130oz of water and use Cocoa butter daily trying to get an even skin-tone for once in my life. Race is mixed Guyanese if it matters (West Indian and Black)

>>41351826
How goes that program, I can't seem to understand the days. Is it Upper1/Lower1/REST/Upper2/Lower2/REST/REST ????

>>41352271
thats normal, but if you get ripped it will probably make it better

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which flavour is the least bad?
list top and second best?

I almost throw up everytime I tast blueberry..

>>41352085
So the best thing to do is follow SS for 3-4 months to get the basics down and get stronger and then switch to a strength + hypertrophy routine?

Or am I wrong?

>>41352326
watermelon, also switch protein brand mate shit brand is a shit brand

Is anyone familiar with volunteer firefighting/physical requirements for doing so?

>>41352424
Depends on the size of the service really. The small town my parents live near has a volunteer service and most of the guys are fatties. The biggest thing would be strong enough to lift equipment and hoses like the jaws of life.

Of course in a paid service most guys are /fit/ and are required by pt standards.

How much of a difference does a 3 day vs 5 day routine make?

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How high is Arnold's bf% in this one?

>>41352485
Do you know anything about what it's like to volunteer?

Going to start working out and I'm a rich NEET so I have a fuckton of time available. Is it good to start on a 6 day program as a beginner or should I stick to a 3 day program?

>>41352290
Exactly.

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>>41345412
>tfw never get to drink dat milk

I am not English.

When SS say to increase weight, when do I do it? After every rep? After every set? After every day? After every week? I do not know.

>>41352722
read the book maybe?

>>41352326
have watermelon and its fine for me
>>41352391
whats wrong with myprotein?

I've had tightness in my lower calves (back of my lower leg, that's calves right?).

I've tried doing some stretches, but I'm wondering if it's worth getting a foam roller?

>>41352994
worth

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So I've been doing starting strength for 14 weeks now.

What next?

>>41341909
fucking nigger tripfag kill yourself

>>41353001
OK, what type? Looking on Amazon, there are all sorts. Ridged, Smooth, firmness grades?

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How can I train the parts highlighter in blue?

>>41353027
I did ppl after doing ss for like 5 months

>>41353317
dumbbell side bends

squats

>sex

>>41353329
Not planning to spend 6 days a week in the gym desu

Is this PPL routine solid for strength after doing SL?

https://forum.bodybuilding.com/showthread.php?t=149807833
Lo

How fucked will I be in the long run by replacing 70% of my diet with supplements ? For the past week Ive been drinking 1500 calories worth of Chocolate Core Power and I dont feel any negative effects so far

Why haven't you submitted your locaitons to the /fit/ zeemaps that's just been started?

https://www.zeemaps.com/map?group=2527599

>>41352107
enjoy your wheelchair faggot

>>41352358
do SS until you stall 3-4 times not for a set amount of time

if you're still making easy strength gains on it no point in switching off it early

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>>41344780
aphromoo?

>>41353661
your diet has gone to shit mate

>>41354001
no

How do i work my shoulders without any equipment?
incline pushups?
even so, i doubt i'll work all 3 shoulder muscles with that.

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Looking for a new pair of lifting shoes. Allready have a pair of Do-Wins but they are a little bit too large. never had any major problems, but i want something that really fits.

Which ones are the best, often saw Adidas mentioned but they have several different models. Any recommendations?

whats the best chest exercise to close a chest gap, kind of like op

>>41354205
pickup heavy object in hand, do side raise, change hand, repeat

>>41354290
cable chest flies

>>41354326
like i've said i doubt it will work all the 3 muscles, will it?

>>41354334
u living a fanta see, one day place cables low, one day place mid, one day place high

>>41354290
You cant fill in a real chest gap since its the place where your muscle is connected to your bones. You can only increase size of your pecs so it gives an overall fuller impression "bulkin" into the gap.

>>41354205
Work your way up to handstand pushups and google something like "calisthenics shoulder exercise"

>>41354402
yes but doing chest iso exercises helps build mass beyond just standard bench and flies are the best iso excercise

>>41354435
go to bed, your druk. You didnt even reply to the correct person.
Yes, that might be true, but I've seen to much people actually believing they could change their muscle shape trough specific exercises.

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>>41341599
I' have lost about 105 lbs over the last year and a half and am still trying to lose about 20 more, I'm currently skinnyfat and when standing up my love handle area looks like shit and makes my hips look wide. However, when I lay down, the fat sinks back and my torso looks completely normal. Is this an indication of how I will look when I lose more weight? Pic related is what it looks like when lying down, I know I'm dyel as fuck, you don't need to remind me

>>41354478
i was thinking more chest exercise that is more concentrated on that area and the muscle would fill

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>>41354478
This nearing level of mental retardation, I did mean to reply to you, I, and I hope nobody els who claims to know shit about lifting doesn't think you can change the shape of a muscle in context of only that muscle, that being said I don't have chest gap, unles syou count my lil traingle sternum, it's just the pose, anyway you CAN however change the shape of a muscle in relation to the body, ie you fill it up enough and it looks fuller, rounder, etc, this is done thru adding sheer size, and the best way to add size is simply not just do bench but to do chest isolation excercise, the best one in my opinion are cable flies, this is why I recommend them to him so he can get the best chest isolation excercise

>>41354549
lift and eat child, you are thinking to much, there is no indication, shit is what it is, if you want me opinion anyeone in the middel fo losing weight their skin plays more of role into how they look vs fat, so eat mroe and fucking lift

Alright boys I really need some help here. I used to be in """"decent""" shape a few years back but recently it has all gone to shit.

I'm skinny fat as fuck and I don't know how best to tackle it. I have a pencil neck and sparrow legs but have a lot of fat around my stomach. I'm 6'0 and 77kg at 26 years old.

I work at a bar and spend 50 hours on my feet but nothing strenuous. On working days I work from 10am to 10pm. I have two days a week where I can go to the gym (will change this to add a third somewhere).

What the fuck should I do? What should my calories be? Should I do HIIT too? How do I get my metabolism back?

I have membership to a good gym with a pool and running track too.

Pics related bully me as much as I deserve to be

Bonus: I'm going on holiday in 10 weeks is there anything I can do for then?

>>41354749
>>41354094

sad pics here

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>>41354749
>Pics related bully me as much as I deserve to be
your so small u dont even exist m8

>>41354763
thanks matey

any advice for me?

>>41354807
lift and eat, especially if u want ur bmr to go high again gain as much lbm as possible

>>41354684
This nearing level of mental retardation, I did mean to reply to you,
I meant you replied with >>41354362
to >>41354334 but his starting post was >>41354205 . You had mistaken the shoulder guy for the chest guy

Apologies for the wall of text

18 year old male who wants to get into the ADF (Australian defence force) with no clue wtf i'm doing so any help would be appreciated.

Weight: 100kg (I just ate a meal but normally sit at 98kg)

In order to get in I need to pass a Physical Fitness assesment of:
15pushups within 2 minutes (as of now I can do 16 in 45 seconds)
45 situps to a 3 second cadance (I can do 30)
and a beep test score of 7.5(Highest I got so far is 4.2 when I started out on 2.3)

I got some basic questions since I'm not too sure how to google them.

>Can I work out twice a day for 6 days a week and have only 1 rest day?

>Would it be a good plan to continue my 2 workouts a day (1st workout is strength building and the 2nd would just be a beeptest)?

>>41355583
get couch to 5k ap, that'll get you a higher beep test faster than just doing the beep test until your mind quits

>>41355583
This is easy as fugg, you'll bee fine.

>>41355605
Currently on the ADF fitness program should I just combine the both of them like ADF program during the day and C25K at night?

>>41355624
I wish mate, my speed is fucking piss poor like at my best it took my 9min 30seconds to run 1.4km

My bench is at 190 1 RM and my OHP is at 115 ORM. If I want to increase the SIZE of my chest and shoulders should I aim for bigger, more respectable numbers and then start doing hypertrophy from there, or should I directly go to hypotrophy and not worry about what kinds of numbers im putting up?

>>41355583
>18 year old male who wants to get into the ADF (Australian defence force) with no clue wtf i'm doing
dont do it unless its a non fighting job in your homeland. Why risk yourself in a war for some others interests. 18yo is way to young to really know what you want in life and to know yourself.

>>41355764
There's a direct correlation between pec size and bench 1rm. So getting it up is a pretty surefire way of increasing your pec size.

My bench numbers increased a lot when I started benching more ~20 sets per week at 70-80% of my 1rm.

>>41355814
i'm guessing his alternative is the dole or fast food

>>41354205
Buy equipment?

>>41354207
Get the adipowers. Wait for a sale if you want them cheaper. Buy nice or buy twice.

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6' 155 skellymode here

Can someone just straight up post exactly what I should eat and do each day of the week please

Yes I am a retard who can't plan for himself.

Here's a pic of a cool cat as payment

>>41355918
I'll make it very simple for you. Google phrak gslp and follow that workout plan. Start with just the bar and add weight from there.

Eat ~2500 calories every day and try to consume atleast ~100g of protein every day. If you do that and try really hard on the AMRAP sets you will grow.

>didn't train for a week
if i squatted 5x115 (kg) before, how much strength have i rustically list because of this?

>>41355973
How to get that much calorie and protein

>>41356031
Most likely none. I didn't train for a month once and only lost 2.5kg off my squat and deadlift. Lost 5kg off the bench and ohp.

>>41356041
eat more

>>41356049
well that's reassuring, thanks

Will fasting cardio kill my gains?

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>TFW don't know how to cook healthy meals
>Overweight manlet
>Start working out
>Dieting
>Live off high sodium frozen healthy dinners
>Still addicted to fast food
>Trying to cut back to only eating it once a week

This is so difficult, it's like quitting cocaine. I was eating fast food AT LEAST 3-4 times a week.

Sup bros. Found a chick that wants my cock. Problem is she's a little chubby. She's got a nice face and goes to the gym sometimes. I'm thinking if I can get her to go more she can be pretty hot. What would you do?

>>41356041
Eat food. 2500 is very easy to get. Just off the top of my head. 100g of toast (Couple slices) and 50g of cheese. That's ~600 calories and ~20g of protein without even trying.

>>41356114
So eat a grilled cheese sandwich? But don't slather it in butter?

That sucks, butter is great, sadly.

>>41356132
Add butter if you want you'll need it if you're a skelly

>>41355814
Aiming for infantry inside the army cause I dont wanna be on a boat and neither do I wanna be chairforce.

>>41355887
Pretty much, couldn't get into my first interest so this is my backup

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>>41355915
I dont do oly lifts but wear them for everything else (Squats, Deads, OHP, Benchpess etc) The Do-Wins i currently use have apperantly a 2,5cm heel, the adipower and power perfect would be 1,9cm. ther powerlift 3 even only 1,5cm.
Powerlift seem like the "average lifter who wants olyshoes2 shoe, coming in many different colors and having a lower heel to be more an allrounder.

The other two seem to be much more a "real" olyshoe made for olylifting.
Even though its said that adidas and adipower are market leader and "the standard", you barely see them on pics of professional lifters if you google "olympic lifter"

Would you have to size up/down on the adipowers? Have an offer on amazon quiet cheap in a size that could fit if the dont run small.

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>>41341599
fuark, your a big inspo for a skinny lanky somali fag like me

>>41356274
I went with the same size as my regular shoe and it was fine. It was a snug fit which I wanted but it wasn't uncomfortable.

>>41356327
hmm, then i might just buy and try. Can always send it back~
Do you wear thick socks (like tennis or soccer socks) or thin (like ankle/sneaker) socks?

>>41356385
I use both thin and thick can't really tell the difference.

Is swimming good for the lower body? I need something to sub for squats/deads they are killing me

So it's been a few years since I stopped eating junk and drinking soda. Just out of curiosity I tried to drink a regular non-diet soda and it tastes like absolute shit. It's like I can taste the corn syrup or whatever. What causes this?

>>41341599
lol @ this ugly fuck posting "mirin" about himself.

you look like shit desu

i have bad proportions for squats (short torso, long legs). i bend excessively and as a result get buttwink. how should i do squats?

>>41356925
>thinking /fit/ tards know this

alright fit i got all summer to put on like 30 pounds
i'm 6ft skelly at 150
wat do for a good routine

>>41356938
thanks cunt

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This thread's almost dead but maybe someone can help anyway. I've been doing SL for a few months and now that I have some experience and beginner strength, I want to work on aesthetics. Can someone recommend a bodybuilding routine?

>>41358008
3-4 day bro split