QTDDTOT

My second breakfast is oats+mixed fruit+almond butter. Is adding honey to this to make it slightly more enjoyable a mistake or nah

asked in the last thread but it died before I could get an answer,

I keep getting 404 for the sticky, is it still up or has it gone?

Why do I feel my heart pulse in my belly when I'm cutting/havent eaten in some hours? I dont even have to feel it with my hand, it's just a strong palpitation

>>41379628
404 for me too, dunno what's up though

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UKfag here. Thinking of becoming a PT because I hate everything else other than the gym.

I have no qualifications other than my A levels (nothing sport related). What route should I take? What certifications/board?

I'm in >LONDON if it matters.

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knee sleeves for squatting. Blaha says they don't offer any protection and may in fact lead to injury because the patella is forced against the bone and also that the warming effect is a myth. He thinks that the only advantage to using them is that they allow you to squat more. Any other opinions on knee-sleeves/wraps? Everybody out there seems to be squatting witht them

>>41379524
why the FUCK do i feel nausea when im on a 500 calorie deficit cut

god damnit i hate my body

>>41379723
They make me feel more stable and my knees don't hurt when I'm wearing them, whereas before they always did. Dunno if it's placebo effect but I don't really care

>>41379661
>>41379628
https://archive.fo/https://liamrosen.com/fitness.html

I've got a real shit question; when I eat certain food my stomach sometimes gets "worried" and forces me to take a terrible shit ~1-2 hours after said food is consumed. My question is, is that "forced shit" the food I had just ingested and if so, how much nutrients would the body absorb? I might be retarded but that shit got me thinking..

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How long without lifting before muscle or strength loss?

Also, I haven't lifted for a week because of finals and my right knee started hurting. What am I messing up with my squats/deadlifts that I'd have knee pain? Never noticed it until this break.

>>41379524
When are they gonna change the laws of thermodynamics?

>>41379524
>functional nutrition
what is this meme?

>>41380055

Funny thing is they actually taste really good.

So what's the correct way to implement drinking alcohol into my diet if I don't want to fuck up my weight and/or the workout next day?

>don't go over TDEE including the drinking
>clear spirits preferred
>if mixed with something, preferably something super low kcal
>drink like 1l water before going to bed

Anything else I am missing? Mind you I don't want to get smashed regularly but I need a protocol I can follow should I ever need to act "social".

>>41379655
Avoid large meals and spread your calories throughout the day. Eat lots of veggies to satiate yourself, like carrots. Also make sure to eat multivitamins.

I bulked up to 240 being a fucking idiotand addicted. LBM was 190 last year and i've been doing at least functional weight shit once a week.

The last three weeks i've been drinking two protien shakes, then dinner is two chicken breasts and salad. I drink BCAA mixed with water or propel mostly.

I've gone from 240 to 217 in three week and feel really great, but is it safe to keep this up?

Energy levels are high as fuck, and i've started jogging again too, but still just two protien shakes and dinner

safe to keep going?

>>41380111
>>41377247#
Is this photoshop wtf

>>41380156
Well yes, calories in calories out is a thing that I consider but I just want to know if there's anything to mostly alleviate feeling shit the next morning, since I never lifted after a hangover before.

>>41379966
Probably not, but if your stool is liquid that means that a) you're at risk of dehydration and b) you may not be hitting your nutrient goals. Keep a food diary for at least 2 weeks and note if there is any correlation between your liquid poops and what you've been eating; adjust your diet accordingly.

>>41380185
>>41377247#
When they change the laws of thermodynamics

>>41379974
Could be broscience but I've heard 2 weeks without lifting is when atrophy begins. I've got a knee that's been shitty for years and have found that low weight/good form with dumbell squats and a stationary bike with high resistance works when my knee is particularly bad.

>>41379524
someone redpill me on fasting

is it healthier to only eat a meal a day or two or what?

I basically have a natural yoghurt(62kcals and 5g protein) in the morning when I wake up just to have something in my stomach, from 7:20am till 13:30pm I dont eat anything
then I have lunch, 3 hours later I eat some fruit thn at 18-19pm have dinner and at 20-21pm I eat 40g oats and 150ml milk.

>>41380111
Do NOT excercise day after drinking. Too many people have died because of that.

>>41379702
Join the army and then go for Royal Army Physical Training Corps (RAPTC) selection. Gives you highest level award from Register of Exercise Professionals (civilian).

>>41380251
No doctor is going to tell you to fast without some specific medical condition that requires it. Be smart; if you want to cut calories and not feel like shit, eat small amounts throughout the day.

>>41380278
>Do NOT excercise day after drinking

so if I go out for some shots with friends I should not lift the day after? wut

>>41380335
wtf are you talking about?

>>41379524
for people who train both stiff leg deadlift AND regular deadlift, how do the two transfer? i've read that stiff leg deadlift max is typically less than regular deadlift. i currently sldl 200 lbs 4x8. what would that equate to, roughly, in normal deadlift?

>>41380892
depends on how strong you are hip-extensor wise.
my squat and deadlift differ quite a bit, so my sldl and deadlift don't differ much.
it's 85~90% sldl vs deadlift for me.

So I'm 12 lbs away from my goal of losing 30 lbs using keto - how do I stop keto without gaining the weight back? Do I just add carbs in slowly every week until it's back to normal?

In addition to my PPLPPLx weekly routine, I do 150 sit-ups and 100 push-ups a day. My core has been kinda sore for a day or so, do my abs need rest days? I thought you could work abs daily.

>>41380145
I went from 180 to 162 in two weeks and I feel fine. Just make sure to get your macros.

>>41379702
bloke I haven't a clue but there will be a national governing body for lifting and gym and shit and they could probably give you a qualification

>>41379588
Ran out of brown sugar and added a small bit of honey, totally changed my recipe to: eggs, cinnamon, and honey.

Give it a try, fampai. It's good for you in small amounts and is the healthiest way to sweeten things up in my experience as an oats vet.

>>41381129
how long have you been doing that routine you listed?

Do I need to bulk to get really strong? I used to weigh around 197lbs and I could rep 375 on squat and my deadlift was progressing pretty regularly but after going on a harsh cut to 170lbs and getting lazy on my legs I got pretty weak. I've been attempting to rebuild that strength I had. while my OHP has progressed my squat and deadlift have basically been nothing but a slow fucking grind.


tl;dr Do I need to put on weight to lift more weight?

>>41380111
Coke zero with a shot of vodka. Terrible for your liver and kidneys but hey

>>41381101
As long as you aren't eating excess carbs you should be fine.

>>41381485
It makes it a whole lot easier, but you don't have to.

>>41379524
Had an injury couldn't lift for five weeks
Squat went from 315 down to 275 roughly how long will it take to get back to were I was

>>41381688
Less than five weeks. It's mostly mental. Carb up, get a spotter, and you could hit 315 if you wanted. But stick to your program

Cloth, nylon, or leather straps

>>41381720
>tfw I have no program
I just squat and either raise reps or weight every time is that enough to eventually get a big squat?
If not could any one recommend a program

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>>41379524
Why is DOMS so fucking bad on skwat day? TFW

>>41379524
Just competitive pricing for a generic brand probably, not like whey costs much.

Might have artificial sweeteners, if you're the type that worries about them.

How cheap are they?

>>41379524
When doing dips, chin ups/pull ups how many sets and reps should I be doing? And how do I know when to add weight to these excercises, and when to progressively increase the weight. And is a weighted vest worth the investment? I feel like they'd be way more comfortable than a belt.

>>41380251
O M A D B O Y E

>>41381965
At least 2 sets, at least 15 total reps. Preferably ~25 reps in 3-4 sets. Stop a rep short of failure or when you feel that your form drastically suffers. Vests aren't that comfortable either

>>41382098
I can do 3x6 bodyweight chin ups so at that point you're saying I should add what 5lbs and try to do 3x5? Or should I go into higher rep ranges?

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What sorts of tattoos can I get to cover this up that don't look shit, and won't compromise the aesthetic of my physique too much like this one already does?

>>41382197
Putting someone's shitty artwork on your chest would only draw more attention to your bad inserts
Plus normies wouldn't know the difference between good/bad inserts any way doesn't matter if you're yolked

I have 2 days to cut as much as possible for a trip.

Now, I'm not ignorant enough to think I'll lose fat / weight, but what diet wise can I do to get as "shredded" as possible?

>>41382406
Nothing. Even DNP won't help at that short time frame.

>>41382420
He should get drunk and drink no water before going to bed. That will give him that dehydrated / fake cut look.

>>41382197
Get that shit lasered before you decide to fuckup again with a shitty chest tattoo.

>>41382458
Laser is expensive as fuck

I ain't got a few grand to splash out on laser removal

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JUST HOW MANY FUCKING GRAMS IS A ONE (1) CUP OF ROLLED OATS?

Google nutrition info on oats says its 156g, when I measure my rolled oats it's about the same at 150ish grams, but then some food websites say it's about 90g and my mate who lifts as well (although he's just losing weight) say's 1 cup equals 40ish grams.

When anons here say "Oh I eat 1 cup of oats for breakfast with eggs and a shake" how much are we talking because 156 grams does seem a little too much

>>41379723
>blaha says

lol why would you listen to blaha

Thrashed my joints when I was younger being an edgy skateboarder. Can anything be done for weakened knees/ankles?

Do Any of you guys wear lifting gloves in the gym? My girlfriend told me I should start wearing some because she doesn't like my calluses for massages lol

>>41382524
It depends, some are rolled, some are whole, some are steel cut. All different. Get a $20 scale, problem solved.

Redpill me on tanning. How often? How long per session? Any other tips?

Are the programs on bodybuilding.com a meme? Like, if I rotated through a handful of them, doing each of them twice before switching, would I get good results? Or are they all terrible?

>>41382801
y-yeah I do have scales. when I measure a cup it's 150g

>>41382807
Don't the people at the place tell you how long to go in for?

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>>41382834
Start here. Read sticky.

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Can anyone recommend me a stretching routine? I'd like to be able to do basic flexibility feats (splits, legs behind head, all that shit) but have terrible flexibility due to long limbs and lack of practice.

>>41382840
Then add 6 grams of oats. Not seeing the problem here.

>>41382843
Like outdoors, i aint paying for that shit lol

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>>41382864

>>41382807
Don't do that?

So I just got some WHEY stuff, and I've been drinking a glass everyday so far. I was wondering how much of it I can drink each day? I need to get about 160-170g of protein, and one glass gives me like 60g of protein. I just feel like I'm not getting enough protein everyday, so I feel like if I drink 2-3 glasses that'll give me like 120-180g of protein. I just wasn't sure if it's okay to drink that much protein supplement each day.

Guess I need to start buying tuna, yogurt, and almonds or something because I know I'm not getting my protein goal everyday. I'd be lucky if I'm getting 100g of protein each day, which isn't enough.

What are some /fit/ approved snacks for cutting?

as a current fatty, what strength training can i do to build/keep muscle?

i'm weak as fuck and unbalanced when trying to squat.

im doing cardio (30 mins of stationary bike) daily to get my heart rate going

>>41379524
The other day this skeleton mode teen came in, signed up, and went to the squat rack. He loaded up lmao1pl8 and quarter squatted it a couple times. Then he took it off and left. I haven't seen him since. Should I have helped him?

>>41382524
M8 the problem is you're looking for a weight for something plebeians are measuring by volume. Weight is superior, it's more accurate. Use the nutrition facts to see how many grams a serving is, or whatever portion you want, then weigh out that much. You'll be good.

>>41383239
Pickles, cucumber with lime and salt, hit bone broth, miracle noodle if still hungry boiled in bone broth.

>>41383239
psyllium husk and ephedrine

>>41383372
any beginner program using linear periodization

Why are so many people against Cardio here? Is it just a meme?

I run a good amount and have been feeling great. Are there better ways to getting fit?

>>41379723
Who the fuck is this semen demon holy shit I went from 6oclock to midnight

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5'10 187 lbs
If I were to cut now, would I look skinny fat/no muscle? Was wanting to get to 190 then do IF button not sure if I will look good by the end of it

>>41382197
>dragons cut off halfway
for what purpose

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Stefania Ferrario

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>last night
>midnight
>just before bed
>decide to stretch back & chest
>reach peak of stretch
>pop
>pain, nothing but pain
>hobble over to bed and collapse
>so much pain I'm actually crying out
>no response from parents in the room right next to mine
>try calling mother's phone
>no response
>call home phone
>no response
>spend 4 hours doing this
>finally mother hears and comes into my room
>gives me an ice pack and goes back to bed

I've either cracked a rib, torn a ligament or royally fucked a muscle.

Is there anything I can do to stop the pain and help my body recover?

>>41379655
Could also be an abdominal aneurysm. Might wanna get that checked out.

>>41383665
>bulking when you look like this

youve been trolled my son

>>41380185
Drink more water.

i need to put on 30lbs this summer
6' 150
wat routine do i do fit.

>>41383846
He probably got it out of a book.

how can i best incorporate muscle confusion into my workout routine?

opinions on nsuns 5 day split?

>>41383941
eat more. much more than you want to.

>>41384067
rip my wallet
do you suggest a full body 3x a week or 5/6 day split?

>>41384011
Make little changes over time

>>41384011
Use the treadmill while you do dumbbell curls. Cardio + curls will confuse the muscles.

Also, take your pre-workout AFTER your workout. This is very confusing for your muscles, which are accustomed to the preworkout at a different time.

>>41384085
I like full body 3x a week. Do whatever increases your lifts the fastest.

>>41383892
Go to a doctor moron. A lifetime of debt is better than a lifetime of nagging pain.

>>41380111
Drinking lowers your T levels if you have something like 40g of alcohol for up to 72 hours. It's also completely empty calories that your body can't break down actual good ones until it gets rid of all the alcohol in your system. Your best bet is to just avoid drinking but if you must clear liquor and water with lemon or lime to taste.

Will I loose my gains if I cut weight I'm at 179 goal is 160

>>41384225
only if you eat too much protein will u loose ur gains

>>41384225
Height and pics faggot

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How hard was benching for you guys at first? I could only do 3 reps of 40 today even after just doing the bar. It was one of the last exercises I did so I was fatigued but it's still a little embarrassing.

>>41383892
where's the pain, your sternum?

>>41384266
jesus m8

I've been lazy for 18 months now. Previously played 5-a-side football twice a week or would go through phases of trying to pile on muscle but eventually returned to football.

I'm 6ft & 185 llbs, not the worst of fatties to the eye but my face & belly have a little too much. I'd estimate 20-25% bf

I really want to get back into lifting seriously because I moved to a place where 5-a-side is no longer an option.

Cut or bulk?

>>41383600
http://ssudl.solent.ac.uk/2271/1/Resistance_Training_to_MMF_Improves_Cardiovascular_Fitness_in_Humans.pdf

>Natty and recovering from demobilizing disc slip
>linear gains on 2x7,3x7, 3x3 for months
>no weight gain
>just keep getting more vascular
What happens if this just keeps happening because this whole bell curve /diminishing returns seems less and less accurate and I'm starting to get pissed off

>>41384266
When I first started benching I was 155lbs and could bench something like 100lbs for sets of 5. I had been doing weighted pushups before I first went to the gym, which might have had an effect, but it's no substitute.

>>41380111
>correct way to implement drinking alcohol into my diet

The correct way is to not drink alcohol

>>41383600
also http://www.skhs.queensu.ca/musclephysio/McRae_2012_Extremely%20low%20volume%20whole%20body%20exercise.pdf

>>41384327
Take advantage of those noob gainz and eat at or slightly above your TDEE and you should be able to bulk and cut for the first couple months. Then decide what you want to do.

>>41384266
I started with dumbbells.

>>41382834
They can be okay as long as you don't fall for their supplement shilling.

>>41383600
Everyone knows cardio kills gains.

>>41383085
Holy shit can someone please respond/answer?

>>41384464
You should be getting most of your protein through food. Supplements are exactly that, they shouldn't be a direct replacement for all food.

>>41383085
You can drink as much of the whey shakes as your stomach can tolerate. Whey is a food, a product of cheese-making. Just as long as the lactose doesn't mess with you, most whey products still have some residual lactose and while most WHITE people can digest it, most non-Whites and a few WHITES can't so large quantities of it may give them the runs or the farts, but that's not a problem with the protein.

Also there's no limit to how much protein you can digest in one sitting, provided you don't overload your stomach and force yourself to vomit or have the shits lol.

Yeah the other things like tuna etc are great. You can often get tilapia frozen in bulk, or chicken frozen in bulk, or even the salad shrimp etc. pretty cheap.

Does 200g of raw chicken breast have the same calories as if I cooked it?

If I can do 100 lbs for a 5x5 with 90-120 seconds of rest between sets, what is my approx 1RM?

Asking because I'm just getting started and not feeling like I want to skip a training day to try out my max.

>>41384629
The cooked version would lose a few calories of fat when it melts during the cooking process. Assuming the chicken isn't cooked in oil. Just use the raw estimates.

>>41384683
ok thanks

>>41384444
This. There are definitely some good programs on there if you stick to legitimate coaches and trainers like Gethin or Stoppani. But the only reason they put such detailed plans out for free is to shill for their supplements.

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>>41379723
>Blaha says
is this bait?

>>41384716
Gethin's original 12-week Hardcore Trainer is good for beginning fatties looking to cut weight. It starts off rather slow so you can get comfortable and picks up around week 5/6

>>41384645
maybe 130-140. 5x5 is usually 70-75% of 1RM. but that is just an estimate.

>>41384645
>90-120 seconds of rest
you're doing it wrong
if you did that with enough rest between sets to minimize the effect of fatigue, your 1rm would probably be around 1pl8
since you didn't get that much rest, probably a little higher. 150lbs maybe.

Can I learn yoga routines through youtube or am I going to send myself to snap city?

>>41385049
check out the app down dog, it has a range of difficulty levels and randomizes your routine based on inputs. In the beginner levels it provides pretty good cues until you get to know the moves and goes pretty easy on you

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>>41379524
How the fuck do I fix this ? I'm supposed to dl tomorrow. PLEASE HELP

>>41382197
Change the flames from orange to blue/green and the zen thingie to a dragonball and it doesnt even look bad famalam, nobody will care as long as you have that physiqie. Other than that laser removal.

>>41385117
Does it hurt to pick things up? You might be able to just train through it. You'll know from how it feels during your warm-up sets.

>>41385117
I put neosporin on it and took 900mg of amoxicillin. Is this enough to not lose my toe or should I visit a doctor?

>>41382711
Unless you lift a ton you look like a fag wearing them. But nobody gives a fuck in reality. What are your stats?

>>41385181
No but I'm worried that going to the gym might fuck with it and I just want it gone. Any suggestions?

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Started taking these a couple days ago.
What am I in for, /fit/?

>>41385192
How the fuck did you get that

>>41385223
You know how when you tear nails off your finger you can get that piece of skin that runs up the side of the nail? (Hangnail I think???) Well I got one on my big toe and just tried to rip that shit off, didn't work ended up making a bloody mess and now it's infected as fuck. 0/10 don't fuck with hangnails

What's a good way of upping my pushups over time? I've seen that 100 Pushups program but it seems to ramp up extremely quickly and I'm not sure that's the best way of doing it. I'd like to gradually build up to being able to do around 80 so that I have no concerns when I need to take my PRT for the Navy

>>41385289
Look for Pavels Fighter Push up program

I'm lifting as hard as I can, but I never sweat and I never have DOMS. That's not bad as such, but, you know.. feels strange. Even when I totally overload and go to roll of shame on bench for example there's no sweat at all, no DOMS the next day. Cardio makes me sweat like hell, though. Any thought?

>>41379524
Post ingredients you fag

>>41385599
It's normal to get no DOMS when you've been lifting for a while. I don't get any DOMS.

>>41381812
literally any program will work

Newfag here. Is it safe to eat only chicken, broccoli, brown rice, and flax oil? I prefer to just eat the same exact things for every meal every day but I worry that I will collapse from some kind of vitamin deficiency. Does anyone eat literally just broccoli, chicken, rice, and flax oil?

>>41382807
Low SPF (10-15) and for 15-20min each side every other day.

>>41385887
Just take multivitamin supplements & zinc and you'll be fine. At that point your diet will be healthier than 99% of the population's.

>>41385924
Cool, thanks anon.

>>41385899
do you cover your face? i dont want to get freckles

>>41379524
How much time before and after a work out should I drink water?

>>41385970
Yes. And the back of my ears, I'm white as FUCK so I burn easy.
I get freckles on my shoulders though. You'll get them if you're genetically predispositioned to get them.

>>41386002
You should drink water all the time, there is no set time before or after a workout.
Drink it before, during, after, whenever you need it.

>>41386028
Thanks. I was scared if I'd puke if taken too early before or after a workout.

>>41385121
Both me and my gf care, which is why I'm gonna get it covered up.

>>41386081
If you care that much, get laser removal. It's worth the money.

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Can anyone hazard a body fat % estimate please? Also, didn't realise how different I look in the mirror to how I look in a photo of that same mirror. Does it look like I even lift?

>>41386092
It's a few grand, and I don't have that sort of money laying about.

>>41386254
Gonna guess something around 18 or so. Please do everyone a favor and shave your horrible mustache.

>>41385202
Still DYEL but I'm almost out. Yeah that's what I thought aswell, any alternatives to gloves? I heard chalk might be useful.

>>41379524
Gdzie to kurwa kupić?

>>41386310
Thanks. Will do.

>>41383393
Next time he comes in ask if he wants advice, he'll listen if you're built

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>>41381938

Less than 1€

>>41385636

pic related


>>41386416

Biedronka, 3.99PLN. Nie pomyl z energetycznymi. Są też mniejsze i tańsze z 10,5g białka.

So I'm new and have just started a routine based on compound barbell lifts. My form isn't perfect, but I've been doing lots of reading and have been really mindful of it.

When does lower back pain become concerning?

I'm thinking I just have DOMS in my spinal erectos because my back is weak and untrained, but I just wanted to make sure.

when benching I feel like my elbows are the limiting factor, or maybe triceps?
I don't really feel my chest sore after doing sets.

>>41387142
How wide is your grip? It sounds like it may be too narrow

Are Hack squats worth it ?

Also, I can do 155lbs for 10 reps at the hack squat station. How much will I be able to do for regular squats ? Is 1pl8 possible from the get go ?

>>41386515
looks fine - pbly has a rather shitty bcaa profile.
You want to avoid bars stuffed with soy protein.

But there are good quality bars for less than 1 euro around. 7/10 would eat. (You might dont want to get all your protein that way though)

>>41387150
like a thumb away from the end of the rugged part.

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How do I specifically target chest? My arms grew way too big, but chest is lagging behind hard

>>41379524

Not going to have much access to protein on the weekend. Is it a bad idea to eat 1.5-2x my normal intake for protein the day before?

>>41387127
When it doesn't go away
Never had doms in lower back
Squat with atraight back

>>41387240
>When it doesn't go away
after how long?

>>41387219
change grip

>>41387227
It won't hurt you, so go nuts if you want, but it really won't change a lot. One weekend of lower protein consumption is nothing. Just keep eating normally on monday. Or, you know, grab a few bars or some powder.

>>41379524
the stretching thing in the sticky points to a dead page

Anyone got any good stretching routines? I've started lifting very recently so light weight but my body is really fucked from being a lazy neet for so long - especially my back.

>>41387323

>>41382909

>>41387336
thanks lad

>>41379966
You have a food allergy

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Is this a reasonable routine? Been training on and off for a long time

ABCxABCxABCx...

3x8 sets/reps for all except DL which is 2x6 + more warmup

Squats
Leg press
Leg curls
Calve exercise
Curls

OHP
Bench press
Flyes
Tricep pulldowns
Shrugs

Deadlifts
Lat pulldown
Seated rows
Curls

>>41379966
Struggling with this too, after years of eating terribly (sandwiches, crisps, chocolate, fries for most meals) but having a fairly consistent stomach, I swapped to more meat, fruit, protein, fibre etc. and it seems like I'm having peanut butter shits twice a day.

Already having nerves shitting in public is being compounded by my much healthier diet giving me what feels like worse digestion.

Just had a test check, have 375 ng/dl at 25. Too high to get a prescription, too low to build any muscle. Wat do?

So I had an unrelated examination about half a year ago, during which my bodyfat percentage and TDEE was measured by some kind of vacuum chamber or something - not too sure on the specifics, it has to do with air pressure.
At that point, I had 92kg at 192cm, and the TDEE was supposed to be at about 2300 kcal. Now I've gained another 7kg in the meantime, and I've finally started lifting and doing cardio to fix this fucking mess.
So the basic thing I want to know is - as long as I'm above 92kg, it should be pretty much impossible to get to a lower TDEE, right? I mean, I'm mostly sticking to a diet in the 1200-1600 range, so it's not really that much of a concern, but it would probably be good to know.

>>41387446
How do you go about getting a test check?

Do you just go to the doctors and ask for one? I haven't had energy or motivation to do literally anything for years and i want to know if its low T

I also have essentially no sex drive whatsoever

>>41387534
You can do blood/urine tests once a year for free here in Yurop, at least in my country. They measure hormonal levels, too.

>>41387534
Yeah just go to your doctor and describe the symptomps. I also always had no sex drive, sleep problems and anxiety. At least now I know what might be causing it.

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>>41379524
Anyone here eat oatcakes? What's the redpill on these things?

I have puffy nipples. Probably slight gyno.

If I lose weight, will they go away too? I'm overweight currently.

What's a some good cues/video about barbell or pendlay rows?
I can fucking do this shit, my form sucks. I get lower back pains n shit
I'm retarded about this lift, I need a hand

>>41388051
A lot but not entirely. Check out the nipples from the hodgetwins or jeff seid

>>41388054
Weight should be light enough for good form
A bit hip extension is fine expecially to towards the end of the set
If you have long femurs you're fucked
Information: starting strength, stronglifts.com, video by glenn pendlay

>>41388068
forgot to mention: no homo

>>41388093
>starting strength
I knew I should've read the assistance movements part

>>41388104
>no homo
th-thanks...

Yeah I'm afraid that they might not disappear. Had them since puberty. Maybe it's because I was a fat kid that turned skinnyfat before hitting the gym almost a decade later.

I've done SL5x5 for three months now, hit a ceiling about one month ago and been progressing very, very slowly since then. During these three months, I've been on a cut the entire time, because I'm skinnyfat and want to lose weight. I'm also weak as fuck.

What I'm wondering is, should I just stop trying to progress and wait until I can bulk?

>>41388327
Drop from 5x5 to 3 sets of 5 to continue progressing.

>>41388327
If you're losing weight and increasing numbers at all, simultaniously, then keep at it IMO.

Alternatively, you can try mixing up your volume/intensity to break plateaus.

When should I take my zinc supplement? Same time as magnesium? I get mixed responses from internet. I take zinc with vit c and magnesium with b6 and b1. Zma seems just a waste of money for the same effects.

im going to the gym for 6 weeks now, 6 days a week. i started at 233lbs 6'6. in the first ~5 weeks i lost 10lbs but since 2 weeks im staying at ~224 even tho i only eat 1800 cals a day. wat do?

>>41379524
guys i want to get fit, but my girlfriend doesnt want me to do it without her. how the fuck do i wake up at 5 am to go to the gym with her.

This is gonna be kind of gross question

Do kegels make you queef more? I diddnt used to queef so much, usually just when I change positions during sex, but Ive been doing kegels and now I queef all the time, like when I get up from the couch or something or even when Im walking. Its really embarassing and theyre loud. I read that kegels are supposed to lessen queefing but its been the opposite for me.

QUICKLY /fit/ BEFORE I LEAVE FOR THE GYM

WHAT ARE GOOD EXERCISES TO WARM UP YOUR JOINTS BEFORE LIFTING IN THE MORNING

>>41388537
Keep going, don't get discouraged. Even though it doesn't seem like it these plateaus are natural.

However I would say you're probably going to the gym too much, 6 days a week at your weight is unnecessary.

>>41388923
do some jumping jacks
then warmup with lighter sets of the lift itself

>>41388923
Sitting for two hours to get your cortisol down and your test up

Any good meal prep recipes you guys want to share?

>>41388747
It's OK, that's not gross. Mask your queefs with butt farts, then people will think you simply fart all the time. Queefing all the time is weird and embarrassing, while farting all the time is hilarious. Alternatively, you could hide a small turd in your cunt, and tell everyone that your queefs are farts. If they don't believe you, waft the fumes up to their face from your groin and hopefully they'll smell the turd and believe it's a fart. Hope this helps!

>>41388923
rotations. rotate your neck, shoulders, hips and knees for kinetic stretching.

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Alright fit I've been lifting about a year now, just pissing around
My lifts are bench 72.5kgx8x3
Squat 120kgx8
Ohp 45kgx8
Pen flag row 65kgx10

I'm cutting at 1700 kcals now with cardio and weightlifting. Can I get a bf% estimate and how long I should cut for before bulking up again
79kg btw

>I know I'm fat that's why I'm here

>>41379524
Probably low quality proteins in your bar, collagene aka gelantine in high amounts. Low bioavailability makes them pointless.

>>41386515
Collagen and soy protein is not what you want in terms of proteins. Not worth your time.

>>41386254
Shave. Shave that shit. Shave it good. You look ridiculous.

>>41389118
Would you like to shave it for me? With your lips? Kiss my stache off faggot I dare you.

>>41389024
bf% doesn't matter in the long run
cut to abs, bulk til they go away
let the mirror be your guide
lose 1-2lbs a week max
bulk <1lb a week max
watch your diet if you're outside those ranges then +/-10% on your kcal target

Started lifting seriously 2 months ago currently weigh 185lbs @ 6' should I even bother cutting for summer?

>>41389158
before that were you lifting with a clown nose on?

any anons ever use SARMS...like S4 for cutting?
results?

>>41383651
Stefania Ferrario

>>41389181
Clever but no. I meant now I am sticking to a routine rather than just doing whatever in the gym a few times a week

I've got enormously long femurs and calves compared to my upper body, at a total of 6'2" it makes squatting hard as fuck. I've tried it off and on again at various weights for about a year now and it never really feels right. Should I Just do leg press/leg curls instead?

Also if I want defined abs how hard should I be hitting core? I currently do cable crunches but I was considering throwing chinups in there as well. Still cutting down so I don't know if my abs are at a place where I should be able to see them yet but it's annoying that they're not more prominent.

Any websites with good recipes for cutting? Or would you guys suggest anything good?

>>41389238
Katana is best for cutting

>>41388933
thanks. im only lifting 3 times a week. the other 3 times im doing about a hour of cardio

>>41389214
Do you think mark rippetoe would give up on you? Shove your knees out like a retard

>>41389214
the long legs thing is just a stupid, anybody CAN squat
but if you don't LIKE TO squat then you don't NEED to, leg press + leg extensions + hamstring curls will replace them with machines, do all three, maybe the press on one day and the other two on the other day

abs is a function of body fat. lose weight, primarily.

chins are a great exercise, everybody should do them. yes they work the "core" too

>>41389289
>>41389291
I've tried the knee thing, it feels really fucking weird. I can't imagine squatting heavy with that stance but I still want to squat because uncle Rip won't stop screaming about it. Guess I could just try it with light weight until it feels better.

I get 1.2g/kg of protein daily, is whey a waste of money at this point?

>>41389214
Try front squats

how important is it to eat immediately after a workout? The only time I have to lift is at like midnight, I sleep at two AM.

>>41389429
Depends, do you hit your macroes? Are you heavily cutting generally?

>>41389360
Actually no, the heavier the weight the easier (makes sense as soon as you understand it). Also buy oly weightlifting shoes, don't go deeper than necessary etc
There are world class powerlifters who squat (equipped) at almost 180°

>>41389452
a proton between gym and bed is enough

I'm doing the texas method. Could I replace the bench/ohp recovery day reps for a second volume day of the off workout?

For example

Day 1:
Bench 5 x 5
Squat 5 x 5
Deadlift 5x5

Day 2:
OHP 5 x 5
Squat 3 x 5

Day 3:
Bench 1 x 5
squat 1 x 5

Day 4:
OHP 5 x 5
Squat 5 x 5
Deadlift 5 x 5

Day 5:
Bench 5 x 5
Squat 3 x 5

What are the benefits of this type of programming? Is it too harsh on my chest and shoulders with progressive overload in mind? I am not using steroids.

>>41389515
Original texas method is a very stressful program that requires sufficient caloric surplus and has little space for assistance work. You will overtrain with your version

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Why would anybody take this? Carbs are 3x the protein.

Isn't that bad?

>>41389464
My macros are all fine and I'm doing a slow cut till I see my abs then bulk through winter.

>>41389515
Get or pirate the book Practical Programming and do the 4-day split version, it's better. Has more accessory and skips the light day altogether. There's also later in the book a version which bench presses more often, aimed at powerlifters.

No, it's not too hard on the chest. Actually a lot of people want more bench/chest with TM, which is why I suggested the alternate version later in the book.

The volume days help build muscle, the intensity days help build top-end strength which has a lot to do with mental factors. Separating them allows one component to recover while the other is worked.

>>41389582
Generally on a cut one needs more protons per kg, if you feel u fine and macroes fine then probably not needed.

Is there a difference between squatting with the 45 lb bar and squatting with a barbell instead? I'm embarrassed that I can only squat the bar and prefer to squat with a barbell in a different room until I can squat at least 65 lbs.

>>41389620
Yes, there is a HUGE HUGE difference between the 45 lb bar and a barbell. I can't imagine two things that are more opposite.

>>41389650
Is it bad to squat with a barbell? Should I just get over embarrassment and squat with just the bar then?

>>41380185

when you get in from the night out eat a load of cucumber. This helps me with the hangover the next morning

>>41389700
Yes, squat with the bar. If you squat with a barbell, you will destroy your spine. If you squat with the bar, it's the healthiest thing you can possibly do to your spine.

Pretty stupid question, but would you guys judge a pregnant woman in the gym? My belly is starting to get bigger and I feel more insecure how people perceive me.

>>41389725
Don't go to the gym

>>41389725
LOL did you let someone put his dick in your pussy? What a retard.

>>41389760
???

>>41389725
Unless you're going on the elliptical or doing light accessory work, plz stay home and just eat right and avoid stress. You don't want to work out with a kid. If you have to work out, fuck your husband, because that actually benefits the child, not stressing it out.

>>41389794
Only a retard would let someone put his dick in their pussy.

>>41389807
Yeah I do pretty light exercise(nothing over the top), I don't try to overwork myself, but I do think some activity is necessary to keep the baby healthy.

>>41389811
You just insulted your own mother
such bait

>>41380278
wtf sauce?

>>41389826
>nothing over the top
so no arm wrestling?

>>41389860
lol my mom's a test tube you fag idiot. you think a scientist stuck his dick in there and that's how they made me? adoiiii you motherfucker.

>>41389826
Go on a walk then. The gym just seems violent and I think it's generally advised for pregnant women to not go.

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Been running Wendler's Kryptia while on a cut, it's fucking miserable which is why he says not to do it but I gotta stop being fat.

Since he and his are so fucking anti-spreadsheet, bordering on cult-like hatred, here's a excel file for it.

https://dropfile.to/s0EwFtS

Pretty consistantly for 5-6 months now. I do the ppl part everyday, the core bonus part probably 4/5 days.

>>41389725
Girl, I take such bad care of my pussy when I'm pregnant, I'd never go out in public with that pregpuss smelling like it does. Feel free to go out in public as long as you rinse that thing out every week or so. I sure didn't.

how the fuck do you guys talk to honies at the gym.
One was eyeing me down, sitting behind me during workout, and waited at the desk to walk out the front door inches next to me looking at me and i had no fucking idea what to do, i kept my headphones in and ran.

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How do i know when i should increase eating caloriesto gain muscle?
i've lost 67 pounds, went from 245 to 178 height :511.5
But im not near abs, how will i know when it's time to start building muscle so that they show through instead of getting skinny?

While squatting, my knees occasionally jolt kind of like getting shocked by electricity. Doesn't really hurt, but kinda stiff. Should I be worried?

>>41383665
you already look skinnyfat my guy

>>41390138
yes

>>41385210
>veggie caps
you're in for nutrients

Kinda cute cashier just threw at me "if it's you it's ok, sir" with a smile when I asked if I can pay with credit card. I know I lost weight, got a haircut and was in suit but come on, it caught me so offguard I spilled spaghetti and managed only giggle and "nice, thanks"

It was my first time buying in this shop and don't know if I'll be qble to go there again. Help me bros am I autistic or she was just nice

>>41390161
>she was just nice

>>41390173
thank god

Everything on my right side seems disproportionately stronger than my left side. Is there a good fix for this? I think my form is getting worse because my right side is taking on more weight.

>>41383665
Ay fatty bum bum

>>41385210
Stop posting this garbage, you can't be this fucking dumb

>>41390047
>how the fuck do you guys talk to honies at the gym.

You don't, from what I heard. They don't go there to meet new people, however sexy they can look to you it's still exercising they're after.

>>41390312
not to demean your answer to my question, but probably my best friend is a big titty blonde who looks for guys at the gym all the time
[spoiler] im friendzoned she doesnt count[/spoiler]

>>41384738
>>41382527
>this is an argument/answer to OPs question

>>41385282
>it's infected as fuck
Go to a doctor or at least a pharmacist and ask for advice

>>41390312
>>41390335
most people with gym memberships don't go
most people who go, don't work out seriously, they're there to be seen or to socialize
odds are if the honey doesn't look seriously engaged in what she's doing and what she's doing is meme shit, then she's looking for attention

So what comes after the intermediate ie texas, 5/3/1
How does one become the swolest of the swole

what are some good alternatives to 45 degree back extensions?

>>41379524
>tfw work at kroger
>We have organic protein bars 210 calories and 20g of protein and they taste bretty good
>88 cents ea
>Get 8c off because employee discount
>can order myself a few boxes of them and get another 10% off for ordering it in

such a fuggin good deal, I eat them every day with a thing of chocolate milk because bulkan, should probably stop though because it's a fuckton of sugars

>gonna go to doctor's next week to get blood work done cause think I have low test
>have mild gyno, want to get rid

I'm thinking of going the "slight pain and discomfort from pressure" route since that would make my surgery 100% covered. Any tips? Anyone else who's done this?

Started to pin test e
When should i start eat more/train harder/more ie when do my test levels increase so i get the benefits

I know you can really see and feel test e at week 4-5 but when does it start to make sense to eat more protein etc

>>41379524
If I do pushups and crunches every day with like %15 bf, can I be ripped?

>>41390944
15% bf is never ripped

>>41390966
10% ? I am going to gym like 5 times a week but I like to do pushups and crunches at night. Is it bad?

>>41391015
10% and below can be ripped, but you'd need to be muscular too.
training 5 times a week can achieve that, but it depends heavily on genetics, diet, stress (sleep etc).

>>41386309
That's what credit is for dumbass.

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>>41379524
what's the deal with Vitamin D? i read in a thread yesterday that i should even try without going at least 2500 IU a day, will i keel over?

>>41390465
Wendler's program sucks and is a poor ripoff of the hs program he was made to do when playing football.

If you're interested in looking good, do Lyle's Generic Bulk program or AWorkoutRoutine's Muscle Builder program.

If you're interested in powerlifting, Texas Method has a 4-day split made for PL (it bench presses quite a bit more often) in Practical Programming in the section behind the regular TM section. After that there is some Starr H-L-M programs for PL in there. Maybe Sheiko after that.

Athletics, adapt the H-L-M stuff from Starr and Stone in PP. Or do BFS which is the program that Wendler ripped off. Basically for athletics you want an Olympic lift or variant, a squat or deadlift, a couple of presses, and an upper-body pull in each workout.

Tag me here if you want basic layouts of this stuff, but it's all in the various books or on the web and can be pirated.

Squatting hurts my knees and quads bad enough that I can barely walk for 3-4 days after.

Is this a problem with my form? Am I starting with too much weight?

>>41391951
How long have you been squatting? If it is just DOMS then it will fade after a couple of weeks at most, usually.

Check your form, that your feet are pointed out slightly so that your knees track in the same direction your feet point, if these are out of alignment that will cause you knee pain for sure.

>>41392012
I did SS for a month with no problems, got sick and had to spend some time in the hospital for a couple of weeks, then I went back to working out for a week and started at a slightly lower weight and my knees and quads were obliterated.

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My pec exercises on Upper days are
>binch
>low incline dumbbelll press

my inner pecs are utter shit, and asymmetrical.
Should I
>do cable crossovers, low to high or vice versa
>more volume, another exercise
>both
?

Why is the Z press called the Z press?

>>41392198
honestly sounds like DOMS, but check your feet alignment next time you go out

>>41379524
Been doing Bill Starr 5x5 for a few months and want to change it up a bit, thinking a 8-10 rep associated program, any suggestions?

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Can I get a bodyfat estimate? Online calculator says I'm around 25% BE, but idk.
173cm
72kg
Cutting at 1600 Calories(tdee is 2000-2200 I think)

Don't know if I should just bulk or keep cutting.

Thanks dudes, any help is appreciate.

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>>41382711
>my girlfriend told me to wear them
does she also tell you to lube up your asshole for her before she fucks you?

Is tracking macros such as fat and carbs required? If I were to cut or bulk and just make sure I was getting enough protein and calories would it make a difference if I were tracking them all?

>>41387219
flys

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>>41392465
Side view, relaxed stomach.

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Switched to PHAT after PHUL for a couple of months, I suppose I will be losing some weight and fat because of the extra day. Is this the right way to go? I'm going a clean bulk but don't feel like I've been getting enough calories or proteins tho. Angle is terrible btw

How to make Serious mass gainer not taste like shit?

Saw this guy doing "palms out" cable rows
What's the deal with them?

>>41390393
he already said he has amoxicillin, what's a doctor going to do? for a health and fitness board you guyise are real pussies sometimes

>>41392465
I have the exact same stats as you, but look leaner and more buff. Was at about 20% last time. 25% is probably the lower bound as an estimate.

>>41392811
So, you reckon 25% or more is accurate?

>>41380141
Protons suppress hunger

This is my routine:
A
>1) 5x5 Barbell deadlift
>2) 5x5 Barbell bent-over row
>3) 5x5 Barbell military press
B
>1) 5x5 Barbell squat
>2) 5x5 Barbell or dumbbell bench press –
>3) 2x max reps pull-up/chin-up

I want to add curls to make my biceps bigger. Should I do this on day A or B?

>>41393062
I have the same routine and I do them on B days.

>>41393082
Are you also a noob or have you just been doing this routine for a long time?

I just started lifting and running three weeks ago. Went with SL but I don't know if I shouldn't just reduce squats a bit. I don't really feel sore anywhere but in my legs and sometimes a particular localized muscle group. I never lifted or ran in my entire life before (did some cycling a year ago) so I don't know if it's just due too much squatting or if it's just due to the running on off days.

>>41393114
Fairly new, but I'm following this routine
http://oldschooltrainer.com/reg-parks-beginner-routine/

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Would you fuck me?
5 weeks in

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>>41382197
>roiding for this

I recently stopped cutting and immediately dropped 2 lbs and look leaner than I did on my cut. I'm also not bloated at all, whereas while cutting I was all the time.

What explains this?

>>41393456
What the heck were you eating do your cut?

>>41393497
What I normally eat, just less. Oats, fish, steak, eggs, apples, etc

Nothing processed

>>41393512
Huh
No idea then

Did you eat more greens when you stopped cutting?
Maybe you took a massive 2lb shit

>>41393521
Nah, I probably ate more veggies when I was cutting. Didn't even shit lel

Must be stress going down or something. Whatever it is it's nice and I hope it stays that way

WHY CAN'T I DEADLIFT PROPERLY FUUUUUUUCK

I JUST CAN'T GET THE FORM DOWN, I'M TIRED OF MY BACK HURTING ALL THE TIME

What's a good weight for a 5'7" / 170cm tall guy ?

I'm 71 kg currently and I feel fat, before lifting I was at 65.

is doing PPL 6 days a week and eaiting 1,8k calories a day too low? i am consuming atleast 180g proteins

Those of you who go running first thing in the mornkny. Do you eat/drink anything beforehand or just get dressed and kmm go?

>>41379524
I've had tendonitis for years. I can't type, I can't play music, I can't exercise... it's really bad. I've tried ice massage, soaking it, stretches, etc but nothing's worked. What the fuck do I do?