QTDDTOT-Steven Edition

I am thinking about running Sheiko but it only calls for 3 days of training a week and that doesn't seem like enough

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I only get acne inside the red circles of pic related. Like really deep, big, painful pimples that last 2+ weeks. The ones that swell up your face and are impossible to pop. They come and go. As soon as one is gone the next starts growing immediately.

What's causing this and how do I stop getting them? No, it's not from food residue or leftover sauce on my face.

Why can't I die?

>>41396926
Use aloe vera/moisturizer every day, clean your pillow sheet, clean your razor, you should be good

Avoiding dairy and greasy food helps, when ever I eat like shit I get that too

>>41396926

you drool in your sleep at all?

>>41396980
I moisturize my face after everytime I wash it with warm water, I change my sheets once a week, I trim because shaving gives me bad razor burn, and I use anti acne face wash daily. I also avoid dairy, sugar, and fast food like the plague.

Really don't know what to do at this point

>>41396990
No drooling whatsoever.

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>>41396809

>>41396809
How to get rid of virgin walk?

>>41397096
see >>41397063

At the gym I go to, one of the machines goes up by ten lbs for each plate (10, 20, 30, 40 etc.). However, the top plate has a little picture and says +5 lbs to indicate that you can set the weight in 10 lb increments and add 5 lbs by setting the top plate as well. Is that for each plate? Like if I set 120 lbs (the max) and then also set 2 other plates would that add 10 lbs (5+5=+10) for a total of 130? I have seen people set all of them

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I can only go to the gym on Monday, Tuesday and Thursday, I do athletics on Mondays and Fridays. Can anyone recommend a good 3 day routine I can hit like this? Thanks

>>41397718
Shit, meant to say I do athletics on Wednesdays and Fridays, my bad

This is probably a stupid question but can going into porn ruin your professional career? I'm a graduating electrical engineer and I just got offered a gig as a stud in "girlsdoporn" because word got out that I'm packing.

I watched a few vids and it looks like my face won't even be shown so it looks pretty safe. Still, I'm worried because in a few years I'll be making 6 figs. Thoughts?

>>41397776
You're a fucking idiot.

>>41397039
>anti acne face wash daily
This may be your problem. What's this face wash?

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>>41397063
I love this so much

>>41397096
Essentially experience and self-confidence. Try shrooms - that shit cleared me the fuck up.

>>41396809
any beginner linear progression routine

What's the concencus of eating protein or let's say a protein shake after working out? Is it a meme made by the fitness industry to sell their shit?

I'd prefer to not have shakes as they give me terrible gas.

>>41397823
If you get enough protein from food stick to food.
If you don't go ahead and supplement, that shit is literally cheese byproducts, how is it a fucking meme you dip

is there a good alternative to situps that won't hurt my back

i'm pretty fat and trying to work some exercise into my day between work and vidya

>>41397776
I doubt it will effect your career in electrical engineering

Is having too much fat in my diet while cutting severely hindering my ability to lose body fat? My recommended amount of fats I should be getting is like 35g-40g but I usually get around 50g-55g because I love peanut butter too damn much.

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>>41397878
leg raises
>>41397918
If you're hitting your macros you're ok.

>>41397791
>>41397907
Haha aight thanks. Was just worried because I hear a lot of camgirls and amateur pornstars say they regret it because people at work recognize them and so they have to quit their jobs.

>>41397859
So it doesn't matter when you eat?

>>41397798
Clean and clear or something like that. Oil and alcohol free. I've had acne basically all of my teenage years and it has started to clear up now that I'm in my early 20s and nearing the end of puberty except for the corners of my lower lip. I still do have oily skin though.

>>41397952
Nope. As long as you hit your macros it's not a huge deal when you eat.
An easy way for me was to throw a protein shake with a couple of scoops before going to sleep on top of my regular food intake.

How do I deal with the girls staring at me all slutty and working out next to me when Im all awkward and shit.

>>41397967
just ignore them and mind your own business

>>41397063
Stand up straight. If you must put your hands in your pockects leave your thumbs out. "Walk like you're wearing a cape is one to help visualize it.

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>>41396809
How do I target that area between my hamstring and glute? I've gotta a pretty good butt for a guy but it since I've just started it goes from pretty flat hamstrings to bubble butt too quick and I want it to look like pic related.

Posted this in a routine thread just got told it's shit, not why. Find what I'm doing does get myself exhausted enough.


any feedback on this be good, i go to the gym x3 a week just over one hour session.

Do a 1 mile run timed (Down to 6:20 for a mile)
5 mile cycle (I do it slower, roughly 20 minutes)

3x10 machine shoulder press
6x10 free weights single arm row (3 ea arm)
3x10 machine chest presses

finishing off with 20 repeats of air bike then 20 situps

I'm kinda mainly focused on losing weight/stomach fat I guess rather than getting huge.

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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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>>41398651
Side view, relaxed.

Are sets of 8 squats good for a decent combination of strength and hypertrophy or should I just stick with sets of either 5 or 12 or so?

>>41398651
No way are you 25%. That's like 40 year old dad bod mode. Maybe pushing 20 - 21%. Rather than bulk or cut you should maintain and just push more in the gym.

Don't forget your protein.

>>41398874
In fact no way are you over 20% I'm chatting shit. 18 - 19% Max.

>>41396809
ivysaurs with accessories worked really well for me

3x/week routine based on Arny's Golden Six

squat 3x8
bp 3x8
military press 3x8
curls 3x8
bent-over rows 3x8
chin ups 3xmax
cable-crunches 3x10
skull crushers 3x10

Can't really do DL's due to scoliosis. Going to start with this routine for 4-5 months, how's it look?

>>41398881
>>41398874
Oh well then, that's better to hear than being 25% hah. Maintain you mean lile eat at maintenance and just keep lifting as I am to gain muscle while also decreasing bodyfat% or What?

>>41396809
I am very weak
Can only
Bp 45kg
Squat 70kg
Row55kg.
10 pull ups
What do

>>41398841
squat three times a week, heavy, medium, light once you're past noob gains. Until then 5x5 to get your strength up, add 5lb every workout

>>41398898
You'll drop body fat while increasing muscle mass naturally but you need to make sure you eat right, so try to get 2000 - 2500 calories a day and make sure you get enough protein.

What lifting plan are you following?

>>41398918
Starting Strength and if you want to bulk GOMAD.

Crazy strength gains week to week.

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>>41398926
Okay, cheers mate appreciate it loads. Doing the attached pic - called Fierce 5.
Deadlift 3x5 instead of front squat
Leg curls 3x8 instead of Romanian deadlift

>>41398942
That's a decent plan. You're gonna make it brah, never quit.

>>41398936
Why squat so much?

>>41398953
because it makes you stronger faster than any other lift.

>>41398951
Cheers mate, were all gonna make it.

Also, I was aiming to cut to 15% and then bulk. What BF% should I aim for while on maintenance? Or when should I stop and then bulk/how long would it take roughly?

>>41398953
>>41398957
^This and it's considered a key compound movement that helps with future lifts when you move to intermediate plans.

if i reach ottermode how do I keep it? just eat maintenance?

>>41398962
While maintaining you're likely to naturally drift towards 15% bf after 6 months maximum. It took me 4 months to go from 18% to 15% without changing my calorie intake.

Deciding to bulk typically comes from when you can't get any more strength gains.
When you find it hard to add weight to your lifts you should bulk.

When you start to plateau again start to maintain back down to a regular calorie intake.

When you want to start showing your body off you want to start cutting below your regular calorie intake.

>>41398999
Mkay yeah I understand it all now. I could cut at a 500 deficit and get to like 15% in 4 or so months, but then I'd just be a skeleton, hence why eating at maintenance is smarter.

Thanks so much mate!

>>41399014
No problem mate.

Also you're a faggot and no one loves you (it didn't feel right actually helping someone on fit).

>>41398648

Help pls

What are people's thoughts on splitting gym session between half cardio half lifting in general

>>41399027
Yeah nah fuck you too m8 (have a good day)

>>41399028
There's nothing wrong with it seeing as you're actually doing exercise but I'd suggest switching up your weight segment to SS.

(Read the sticky)

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So I stopped cutting a few days ago. I'm reverse dieting so I'm not back up to maintenance (maybe 300 under) but I have a ton more energy. I don't feel like I'm cutting anymore. Why do I have my energy back even though I'm still under my TDEE?

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planning on doing this 3x/week for 3-4 months to try and gain as much size as possible. I can't Dl due to scoliosis but aside from that how's it look?

>>41399085
Could be placebo.

Or

If you're healthy, and more importantly young, your body typically adapts quickly so you might just not feel as tired when you actually are, you just don't realise it.

Or

You're eating more than you realise.

>>41399090
Looks good.

Don't forget about your diet though.

>>41398925
I used to do SS and then TM until I got to 160kg squat for 5. Then I stopped lifting in favor of basketball, and now I want to get back doing something fun instead of endless mindnumbing strength training. Just trying to find some lifts/rep ranges that I enjoy most but that will give some decent results as well.
But regardless, should I just go and do 5x5 then?

>>41396816
if you still have the mentality of "X isnt enough" when the program is written by someone much smarter than you, then youre probably not advanced enough or knowledgeable enough to run sheiko

what are your lifts?

>>41399117
I'm only 19 so maybe that's it. Or maybe I'm just relieved I'm not cutting anymore lel

>>41399143
Ye it's probably one of those things. Enjoy no longer being hungry.

>>41399154
Hell yeah I will. Towards the end of that cut I was so starving I was basically bingeing and restricting out of guilt every day.

>>41398966
But i dont want trex mod

>99lbs
>25% body fat
how do i body recomp /fit/ ?

>>41399422
What the fuck how tall are you? I'm a 99 lb 5'4 female at like 15% bf. How are you 25%?

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spent 2 years flipping between bro-splits for minimal results. started an intermediate weeklly progression program in january and have made alright progress. would a beginner programmbe more effective for me?
for x5
60kg ohp
90kg bp
82.5kg front squat (substituted for back squat)
130kg dl
>i have a bulging disc and recovery made my deadlift and back squat stall.

>>41399494
titttieeeees
also put a sharpie in your pooper and post pics

I just got birthday cake flavored protein and it's fucking delicious.

What simple recipes could I make with this? Like protein pancakes or something

>>41399494
i-im 4'9
>>41399514
i dont even have good tits

>>41399541
idc just take my virginity bro

>>41399364
Then make sure you work out your upper body.

i hate squats and they give me diarrhea every time i do them. when can i stop doing them?

>>41396809
Im trying to fix my posture, found a few home exercises i can do at home on off days. Would it be a good idea to incorporate a day where i do very high rep low weight rowing. i feel like that would correct my back a bit, opinions?

>>41396926
maybe hop on isotretinoine (roaccutane) the stuff works wonders dude. Might make you suicidal tho altho i didnt have it and neither did people i've spoke that have done it too

>>41399766
Do facepulls, dummy.

>>41396809
Why are beginners always told to start with full body workouts? Will I really miss out on noob gains if I start with a PPL?

>>41399761
Wtf dude. Stop doing them, unless you're adamant on getting tree trunk thighs.

>>41399820
Because full body workouts have considerably faster gains for noobs than splits. Jesus fucking christ.

>>41399820
You can do a PPL if you think that's more enjoyable.
Just try to increase the weights every week.

How do I become flexible?

>>41399889
stretch

I'm 2 months into SS, with still at least 1 month to go.
I've to decide which 5/3/1 book to buy between 5/3/1 (2nd ed.), Beyond 5/3/1 and 5/3/1 Forever.
Also: I have only access to a power rack with a pull-up bar and barbell, flat bench and dumbbells.
No other equipment.

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What should a good multi vitamin label look like?

>just bought pic related, is it good or what

>>41399857
just want that god tier SS body

>>41399898
okay

>>41399907
I really, really don't actually.

>>41399925
Nevermind I'm retarded and can't read. Go squat and squirt breh

why do heavy dumbbell shrugs make me sweat and pant the most out of all my exercises?

How do I stop sweating like a bitch whenever I exert myself?

>>41396809
when counting calories for fish do the grams/calories equal to the whole fish or meat only?

what about meat?

and fruit?


I usually just count the whole thing not just the "flesh"

>>41400032
can't do much about that.
better conditioning might help.

>>41400039
count the weight you eat.
counting the whole thing can be fine if you're mainly trying not to overeat.

>>41400032
Be fit.

>>41400039
Dude, for a second I was confused and thinking you were putting your fish on a diet.

It's always only the parts you eat, unless specified otherwise.

>>41399965
Idk man, I can do them easily and have good trap genetics so they come in pretty fast. Your form might be fucked because I can't imagine why anyone would be panting while doing them.

>>41396809
doing yoga completely cured my virgin walk

>>41400058
welp never knew
>>41400065
kek

>he doesnt throw in a scoop of whey on his fish tank

never gonna make it

>>41400032
Not that poster but I have the opposite question.

Why don't I ever sweat when working out anymore? When I first started I would sweat buckets. Now I don't -- at all. Even if working out very hard. Not on cardio or weights. It makes me feel like I'm not working out hard enough.

Should I take creatine during a cut?

>>41399900
what fucking moon language is that? how am i suposed to tell what the ingredients are?

>>41400103
take DNP and you should start sweating again

>>41400103
dont worry, you also dont feel DOMS anymore and it doesnt mean youre not working.

I actually only sweat when working out when doing ab wheel, squats, dead, bench all easy desu, squats I might sweat a bit sometimes for that last rep
I think it might be that my endurance is really good, back when I started my endurance was shit

>>41400103
probably improved conditioning.

>>41400060
I thought getting fitter might help but it hasn't at all

>>41400124
lel

>>41400130
>>41400144
Alright thanks guys, that's probably it. I miss that exhausted feeling though.

>>41396809
This is just how autists walk

>>41396926
herpes

>>41400169
then you should check with your doc because you might have hyperhidosis

or you're in menopause

I recently started running again and my stamina and legs are fine since I also bike a lot. However my midfoot starts hurting quite badly and very quickly which is why I don't manage to run more than 5km at a time.
Is there anything I can do (footwear/warm-up...?) or should I just keep going until those muscles get stronger? Also I usually run innawoods, i.e. either on cart tracks or grassland.

/corporate slave/ here

What's a good way to keep my caloric intake at maintenance or below maintenance?

I need to lose weight and get fit. Corporate life is terrible because I'm always busy and sit all day. Tons of free food too and I feel like I need it to keep running during long days.

>be me
>6 months passed
my stats
weighs in kilograms
bodyweight 60->67
>all progress is on 5x5
squat 40->95
bench 40 -> 60
barbell row 40 -> 70
overhead press 25->50
>1x5
DL 40->100

Currently on SS, should i stick to it or should I move to other program even while i progress? I am one of those fags who lift for numbers tho, not aesthetics

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

>lost 8 lbs in 5 weeks mostly through walking and low calories
>Partied one weekend
>Lost of beer plus maybe 8000 cals of food over three days
>5 days after start of party weekend I'm up 7lbs even though I have limited calories on the days since to 2500 or less. TDEE is about 2300.

What gives. How the fuck did it come back so fast? I assume glycogen replenishment plus water is the majority of it but it's really demotivating.

>>41396974
Try jumping of a high building for reps

what sort of programmes would be useful for long distance walking? I want to walk from where i live in Thurso to Dover

>>41396809
Guys, should I be working out when I am ill?

When setting up for the DL, what should I do first: raise my chest or take the slack out of the bar?

What do I do to avoid getting bigger (femanon)? Should I decrease reps and increase weights?

>>41400963
>take the slack out of the bar
Why would you try to get an erection while lifting weights?

>>41400901
It can take a week or two for your body to how it was after a massive binge. You likely didn't gain much at all. If you're stressing over it you're probably retaining more water too.

I notice that if I eat a lot then stress over it, I'm always bloated and feel like shit for days after. If I say "ah well who cares" and just acknowledge that i enjoyed the food while i did, I look even leaner and feel great the next day.

I can't stand my current pre workout so I bought a cheap bag of caffeine free pre for around £12.
Should I just call it a loss and drink this instead? It tastes a hundred times better by comparison.

>>41401125
try thinking for yourself maybe.

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>show up the faggot next my on deadlifts by not needing straps or belt
>have to tip the weights off the bench later that workout
got any tips?

>>41401125
I stopped preworkout and started drinking dark coffee instead ~30 min before lifting and it does the same thing.

Is it possible to OHP with minor kyphosis without causing any injuries?

Getting a fistula removed tomorrow /fit/...wish me luck

Hey guys!
After running, I get a sharp pain under the bone bellow the big toe. Haven't had those before. What could it be?

>>41401374
Don't know the answer, but I've had the same pain for months. Doesn't hurt when walking anymore (only sometimes if i walk long distances) but there's a sharp pain if I bend it more than a little bit. how to heal?

>>41401331
maybe, but you'd probably need to lean back to compensate for that.
can far can you extend your thoracic spine?

>>41401337
just looked that up. that sucks. good luck i hope you make it

>>41399131
Unless you're powerlifting volume is good anytime. I can see why a lot of people are turned off by low volume

How come when I do tricep dips i feel a sharp pinch in my right arm sometimes? it's temporary, but it feels like i'm tearing a blood vessel out or something.

>>41401538
impinging nerve somehow probably.

dunno if it's harmful.

>>41397039
dont use acne face wash or anything with salicylic acid or any of that bullshit, dries you out. use Cera Ve Moisturizing Cleanser, changed my life. Don't touch your face ever. Maybe get a second set of pillow cases or put a clean towel over your pillow.

I'm /fit/ now but I don't have any friends. How do I show grills my /fit/ness so I can have sex when I don't have anyone to hang out with or go to places with? :c

do you guyise have any experience with diy dumbbells? i've filled a bookbag with books and water and gotten it to 15lbs, which is fine, but i can't grip it properly. i was thinking about putting a chain on it and feeding it through like a bicycle handle.

i just want to be able to do a few basic arm exercises on days that i can't get to the gym. i have a 25lb plate but i'm too small right now to do much with it (also it's a plate they're pretty inconveniently shaped). halp pls

>>41396809
When can I eat after taking yohimbine?
I took it this morning on a 12 hour fasted state with 200mg of caffeine it has been 3 hours since I originally took it

>>41396926
Drink more water
stop with the junk food/processed stuff
no dairy
cleanse>tone>moisturize daily

>>41398651
Dont cut OR bulk
Recomp at maintence get on a legit program constantly adding weight
eat plenty of protein
cardio on rest days
do this for three months then get back to us
GL SENPAI

>>41398892
Are you a beginner? If so I'd recommend Alpha Destiny's novice program.

>>41401757
Go to walmart and get the Golds Gym 40lb dumbbell set for $15.

>>41397729
Pick an upper/lower like Lyle's Generic Bulk and do Lower on Monday and Upper on Tuesday. Then pick a full-body like SS or whatever and do one day of it on Thursday. Alternately, you could mix/match some of the Generic Bulk to make a full-body day, or make Thursday just an Upper day if your athletics are very leg-dominant. Lots of ideas there.

>>41397823
If the shakes make you fart, have a sandwich. One Lenders whole wheat bagel with one 4-oz thing of sandwich meat and a slice of cheese on it gives you a hell of a recovery meal. Or, try shakes based on protein other than whey, but those are expensive.

>>41397967
Look at them with undisguised disgust.

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>>41396809
two questions?

When doing OHP, my dominant hand struggles to get the bar cleared at the top while my non dominant hand easily clears it. Why is that?

Just started doing HIIT sprints. My lower back and right side neck hurt afterwards and for the rest of the day. Is it just because its new to my body or am i doing something wrong?

qt inspo to get your attention.

So im coming off a 1000 calorie diet and my TDEE is 2300 calories. How long should I take to get back to maintenance calories? Ive heard adding 200 cals a week is safe but it sounds so fucking slow. I dont want any extra fat while im coming off my diet. How about adding 100 cal every other day? The sticky says you can normalize your metabolism in 2 weeks once you are done cutting but im not sure if that would be possible for me

>>41399761
>Not using squat plug
>Making it

On my second week of lifting. I noticed a slight pain slightly to the front right below my knee, kinda feels like I've hit it against something. I assume this is from squatting.
Is this normal or did I fuck something up? Never lifted before in my life.

>>41402015
that's more than i spend on food for a week can't i improvise 15-20lbs

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How do I get this body if I'm a skinny fat (150 lb no muscle, noodle armed 5'11" guy?

Should I fast? and what kind of exercises should I do?

>>41402147
B U L K
U
L
K

>>41402168
?

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Can I get a manly jawline be merely having low bodyfat and squatting heavy?
Do I need to resort to bothersome gum-chewing jaw workouts?

>>41402284
G E N E T I C S
E
N
E
T
I
C
S

>>41402303
COWARD
O
W
A
R
D

>bo hoo! Its not MY fault im not a winner! Winners have genetics

>>41402284
jaw is a bone bro

>>41399364
building huge legs is not actually easy

>>41400477
I get this too, even of walking for a long time. Hasn't come back since I bought a pair of ultra boosts. Although I hear they aren't the best for running. Wouldn't know, I'm only lifting atm

How much calories do i burn when jerking off?

>>41402359
it actually is if u were obese for few years but if youre skinny they are a nightmare

>>41402339
Answer my question,please.

Is it ok to just have black coffee for breakfast on a cut?

Will adipowers help decrease stress on knees? I'm at 2 pl8 squat and I've been experiencing a little knee pain lately, I always make sure I hit as deep as I can in my commercial gyms squat racks, toes in line with knees, etc.

>>41402392
I would say it is. Youll have a release of insulin what will keep you burning fat and not craving food

>>41402441
Use weights under heels and find out before you buy shoes

I wanna increase OHP, Incline Bench, and Bench, all while building aesthetics. Im an intermediate lifter. What routine do I run?

>>41402505
Frequency is everything. Get the 5/3/1 book from powerliftinggeneral.com and then do the full body 5 times per week version

I can squat low without a bar, but with a bar on my shoulders, I hit shitty dept. How fix?

newbie here

when following a program and doing sets of 3x5, for example if tis 3x5 bench then 3x5 squat do i do a set of bench then squats or 3 sets of benches then 3 sets of squats?

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>>41398166
I have a simlar question. How to go from left to right?

>>41402711
all 3 set of an excercise, then you move on to the next excercise. never mix them up

>>41402774
Find a spot with better lightning and adjust your posture.

>>41401862
>Recomp at maintence

explain

>>41402845
thank you!

>>41402867
>Left pic
flabby, flat
>right pic
Tight, supple

>It's lighting and posture, retard :^)

She'd have to bend over to go from left to right. It would be obvious. Trust me, I spend a lot of time looking at my own ass and how its progressing

>>41402931
HE doesn't know what either word means. Recomping is eating at 25% percent of maintenance and still training. Maintenance is literally eating at whatever calories to maintain your current weight and/or fat percentage.

>>41402774
squats, glute thrusts, stiff legged deadlifts.

Is jumping rope comparable to actual running?

>>41403151
>Thinks breakfast, lunch, dinner and snacks are macros

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So I'm skinnyfat 133lbs and looking to start lifting. My macros/calories will look like pic. Is there too much fat? Since I'm skinnyfat and not quite a skelly I don't want to gain *too* much weight. The bulk of the fat is coming from milk and cashew nuts. Should I switch to skimmed milk and get more carbs in somehow?

>>41403024
>Recomping is eating at 25% percent of maintenance
u wot m8?

Back in the gym after three or so years. I've been looking slightly better since I started, but I haven't chosen a specific program. Can anyone recommend me a good three day routine?

>>41403180
Nah, those macros look fine. See how you feel on them and then adjust. Feeling weak? Add more carbs instead of fats.

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Starting my autumn/winter bulk and I'm not sure what an acceptable amount of weight to gain a week should be that I won't just be getting fat in the end.

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How do I know if my asspain is due to a disc, and what do I do to recover from it? Can I go to the gym and lift lightly? Is my NEET computer lifestyle aggravating it?

>>41400477
Buy Good running shoes. I had the same problem with some cheap shoes and then i got some nice nikes. Now i can run up to 16 km before my calves and thighs feel the heat. If your feet hurt its all about the shoes because there are no muscles in the feet that should hurt that much.

Best intermediate programs?

Is cycling alone a good enough workout? Or should I be going to the gym along with it?

>>41400609
Drink 500 ml of water or soda and some fruit

I have trouble keeping my back straight during pendlay rows. I'll lower the weight but I wonder if there's something else wrong with the way I do it

>>41396809
>virgin walk
why are normie memes so shit?

>>41403899
Wouldn't you feel it sloshing around inside you? Is coffee a bad idea?

I'm looking at getting a foam roller as my calves have been killing me for about a week now, since I started running again (probably started too quick and didn't stretch properly).

I'm seeing them say stuff about "palm zone" "finger zone" "tip zone". What the fuck is that? Is that only for your hands?

>>41402372
>>41403878
Thanks a lot. When I was younger I used to have foot orthotics. I think I'll visit a doctor and ask him about it before buying new shoes.

>>41401520
powerlifting routines are generally high volume. they are also ACTUALLY HIGH VOLUME. as in a scientific aproach instead of "hur dur 10x15 is volume" like most of /fit/, who have no idea what theyre talking about

sheiko is especially known for having very high volume

No money for a gym membership. Whats a good routine for toning i can do at home?

>>41403494
That's literally what it is.

>>41403180
>all those carbs
jfc

do calisthenics>>41404165


/fit/ I need your help, tomorrow I'll be going out with some friends, she wants to buy a tequila bottle since its way cheaper than going to a bar so I'll be having a few shots

how do I prepare for this? I'll be eating really low calories, like chicken breast and brocolli for my meals but I've heard that an empty stomach and alcohol can fuck you up

I tried doing OHP the rippletits way and I'm even weaker, could only do 3 reps instead of 5. What am I doing wrong?

>>41403898
Good enough for what?

>>41404273
then don't drink on an empty stomach or forego drinking fool

I'n actually not that good at strength training/bodybuilding so I should stop answering questions

I'm about to do leg day after a year of no gym. What can I do to prevent DOMs. I'd like to walk for the next couple of days.

>>41404283
general losing weight/staying in shape.

What snacks does /fit/ recommend that could replace protein bars?

How come deadlifts are harder to recover from compared to other lifts?

>>41404321
quark from aldi, the one with the blue label which is low on cream or whatever

>100g
>67kcals
>12.2g protein

>>41404165
Why not try the bodyweight general?

How the fuck do I cut for summer? I've dropped 20 pounds so far but now I have hit a plateau, and I still can't see my abs at 180 at 5'11. What else do I need to be doing? I dont eat that much, get 180g of protein easily, but I don't do cardio. Any suggestions?

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I am currently bulking and have set a goal to gain 2kg per month. My goal weight is 90kg. I know that for maximum gains I should bulk further and cut down to 90kg but I don't want to be fat in the summer. Would it be very stupid to get to 90kg and then maintain this weight?

>height 186cm
>weight 86kg

>>41404252
i don't understand, what do you mean 25% of maintenance?

>>41403573
usually they say that 3-4lbs per month is ok. go over that and you're just gaining fat.

>>41404462
just be yourself

>>41404462
Your body can't build more than ~1 kg of muscle per month, so at 2kg/month you're putting on 50% fat/50% muscle.

>>41404554
I know... But I have been a dyel for my whole life so I haven't got too fat, yet. Would you maintain or keep bulking in my situation?

>>41404540
That's exactly what I'm trying not to be he he he

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>>41396809
Where is the best place to buy whey online?
I can't manage to find a place who ship to israel..

>>41402147
>go from skinnyfat to just skinny
>learn how to flex abs standing

Done.

>>41396809

2 questions: My lower back hurts after I deadlifted. I'm also struggling with form at 115kg. Should I just leave it for now until my lowerback stops hurting?

also... Should I just bite the Bullet and do GOMAD? I'm skinnyfat goin onto chubby, but an official SS coach recommended it for me.

>>41404778
Lower weight to the point where you can lift it with proper form, then your back won't hurt.

>>41404674
>Can't get the jewish powder in Israel
Really makes you think

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QUICK, HOW DO I GET GERALT'S BODY AT HOME WITHOUT ANY WEIGHTS?
(have 2 plates of 5kgs but no actual bar or barbells)

How do I get over being pee shy. I enlisted in the Army and so I need to get comfortable with this, but my dick is dysfunctional

>>41403991
Take a pee just before going for a run. Also note that as soon as you start running the adrenaline kicks in. And tells your body to stop filling the bladder and the kidneys to get more water from your blood. Fight or flight response

Why can't I squat properly? Whenever I squat I can never put my heels on the ground. If I try to force them down I get a sharp pain through my shins. Could it be because I have short legs? Is there a different exercise I can do?

>>41405079
Trial of the grasses x 1
Sword swinging x f
Sprinting x f
Tracking monsters x f

also lots of drugs, lots of sex, stay away from magic users.

Also check out /bwg/

I am fat but not obese (177cm 99kg 25% BF) and recently got back into exercising on a daily basis around 4-5 months ago following a circuit program.

When I started for the first month I was working out at random times and at the end of each time since I was always pushing myself to my limits I was close whiting out but eventually my body got used to the intensity and duration and it was no longer a problem, recently the program increased the duration of each workout by 50% and added another set/round for each workout so now its 4 sets instead of 3.

Basically to cut the story short after the increased intensity and duration I have not been able to do the 4th set because after the 3rd set I am always super close to passing out. What can I do to either stop this or increase my whiting out threshold?

>>41405380
someone help this is important

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https://www.youtube.com/watch?v=Eh1PfYNx-Qw&feature=youtu.be

roast my squat
also i know im ugly dont bother

>>41405079

>>41404904
its pricey as fuck over here

>>41405425
>>41405671
i'm not kidding, i want geralt's body.

>>41405425
>stay away from magic users
have you played this game?

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Metricfaggot here, how much is one plate?

And what are the goal pl8s for each exercise again?

Is tracking fats and carbs really required when bulking or cutting? Will I receive the same results if I just hit the calorie mark and protein intake mark?

Lower chest has no shape/sagging and I dont not have gyno. Upper chest seems fine even with my high bf%. Is it just fat thats causing their weird shape or are they not large enough?

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There's this girl at work that's a 7 and has shown interest in me over past couple of weeks ( noticed she sits exactly were I am when meetings occur and this didn't happen only once.
Thing is, should I go for it /fit/ or gtfo since she was all over one dude 3 months ago and she showed interest in me only after he gtfo'd.

My mind is at 2 places -
>First place - go get laid, who cares
>Second place - "You're plan B bro, if you accept that's degenerate"

What's the best PPL?

>>41400073
Need dem fishy gainz

>>41406117
One pl8 is 20 KG

1pl8 OHP
2pl8 Bench
3pl8 Squat
4pl8 Deadlift

That is, on each side of the barbell of course.

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>>41406344
Thanks

>>41406344
Oh, and that 1/2/3/4 goal means 3 sets of 10?

>>41406383
3 sets of 5. But if you want to actually get to those number and are serious, read the sticky.

Have I graduated to being an "intermediate lifter" now? Or am I still in beginner territory?
>185lbs bench (5 reps)
>120lbs OHP (5 reps)
>225lbs squat (5 reps)
>+30lb weighted pullups (5 reps)

>>41406944
>weighted pullups
Whats your body weight?

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>>41405671
1) Your neck posture seems off - it started craned down too far, and then you seemed to overcorrect it by keeping your head horizontal to the ground. Just keep it somewhere in between, as in pic related.
2) You kinda thrust your pelvis out at the end of sets. I'm not sure if this is bad for any body parts (maybe lower back?) but it's just a bit more prominent than most squatters. Maybe cool that down a bit.

>>41406958
180lbs, 6'3"
They're probably my strongest lift. I have good form on them, no swinging legs, full range of motion on arms, etc.

I've found a power rack online for a good price and seems to have decent weight load on safety bars as well as pulleys. Issue is there is a couple of places selling them for about the same price, but the weight loads on one of them is much lower than that of the others. Should that be the one i trust?

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I'm a shut-in stay at home NEET, thought I might as well get fit in my spare time because I'm really self conscious and hopefully it'll make me more confident (my main issue atm.) Info; 6ft, 135 pounds.

Anyway, lurking here seems to suggest that a good start would be getting a pull-up bar + a pair of dumbbells, along with a rotation of sit-ups and push-ups. And apologies in advanced since I'm sure this gets asked a lot.

What weight dumbbells should I get? Sets upto (adjustable) 20kg seem to be the norm on Amazon, is that enough?

Also, is this 'enough'? I know that I'm not gonna get huge or anything from this, but will this rotation be good, anything I'm missing?

Thanks!

>>41407010
>180 6'3"

skelly

>>41407282
Must have:
>pull up bar
>dumbbell modular 10kg - 20kg
>barbell with 10kg - 40kg on each side

At the start you will probably do:
3x5 chin-ups
3x8 push-ups
3x10 dumbbell bent-over row with one knee on bench
3x10 Over head press (dumbbell or barbell)
3x10 Curls
3x5 Squats (barbell)
3x5 Deadlift (barbell)

All twice per week, you can split the exercises into several days if you want. But make sure train each muscle group twice per week.

Dumbbell will probably be at 10kg if you start out with no prior training, then you add .25 kg on each side per week. You just increase the chin-ups and push up repetitions until you can do 3x10 clean. Then you can do weighted, probably like 10kg.

You have to test out the barbell starting weight yourself. Increase each side by .5 kg per week.

All of this would of course be easier if you go to a fitness studio.

injured my back the other day
once it's recovered how do I go back to exercising with out injury?

>>41407451
thanks anon, more info than expected, appreciated.

>>41398003
>telling autists to pretend they're wearing a cape and thinking they won't just naruto run

>>41404554
but at +1kg weight a month, will it be muscle only gains or half muscle half fat ?

I went to some consultation with a trainer at a gym I joined. The guy said I had a ton of muscle stiffness. What do?

>>41396809
OP's pic related is me except for the head slouched forward and the hair overreacting to wind part

How do I fix this

>>41407740
Lift weights, eat a lot of protein, read and internalize the Enchiridion of Epictetus

>>41407469
Get a trainer or experienced lifter to fix your form

that last little bit of belly fat

why does it hang on so desperately

>>41407851
Because of how you act all the time, it expects there to be a pussy it can slide out through.

Best EC stack variant?
>EC
>ECA
>ECY
>ECAY?!

I'm a morbidly obese man who has lost around 50 pounds at 5 months of dieting(330-280). Is it normal for my satiation levels to be reduced heavily? Here is a real life example of a meal at Burger King(say a year-ago):

1 Whopper
1 Large Fries
A "side" Sandwich
1 Large Coke Zero

Here is a current meal I get at BK(I eat there like two-three times a week since my university has one like a mile away from campus. I'm not paying 10 bucks for a shitty sysco meal.)

2 Dollar burgers
1 Small Fries
1 Small Coke Zero

Yet, I feel that same satiation that I felt a year ago. Is there real evidence of this or do I have some sort of stomach cancer?

>>41408042
Eat chicken at chic fil a nigga

Is it okay to eat steel cut oats uncooked just with milk? I like just to mix them with some other grains for a breakfast, it seems to be digesting okay but I can never be too sure.

what is considered a rep when doing a three way shoulder raise?
is each time you lift up the weight a rep, or is it doing all three of the lifts just one rep?
I'm doing 2x15 and lifting the weight up 45 times her set seems weird.

>>41408042
Look up a TDEE calculator if you haven't already. Put in your starting stats, then your current stats. Notice the lower TDEE. That's because there is less of you. That also answers your question.

>>41408042
Nah that's normal. The stomach adjusts

>>41400032
Fuck I dunno this same thing happens to me and I rarely sweat outside of the gym or when I'm doing cardio, only ever when I'm lifting and my hands get super sweaty and fucks with my grip. Everyone else in the gym looks normal working out and then I'm just sweating buckets, after I get done benching I'm drenched and I'm just a dyel so I can't even lift that much.

>>41408360
You must be the same guy from your old thread

Have you ever asked out a girl without her showing signs of interest?

I haven't

is it possible to be injured without the symptoms? i felt with i sort of kind of though might be some very light cracking in my lowerback on the last rep of my heavy deadlift set. no tightness. no pain. no tingling, no numbness, MAYBE a bit of pressure which could be mistake for soreness (havent deadlifts in two weeks so it makes sense). i went through a ton of lower back streches, nothing. even did a 15 min jump rope work out about 12 hours later but my brain cant help but believe i messed something up. oh well i guess ill find out tomorrow on the squats

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How do I loose body fat % but keep and gain muscle mass and strength at the same time . Current bdf is 22% want to get around 15-10%

How do I acquire Kettlebells on the cheap.

Please inform me!

>>41401842
>toner
lol...

>>41400609
Some good options that I've used are apple slices with peanut butter, pbj sandwhich, something dipped in peanut butter, peanut butter. Not joking. Also a big fan of a new fry from McDonald's. Drink water of course. Before/during/after running.

>>41396809
this is... like... for real?

>>41400609
>>41409285
Pick one and then go run. Be sure to hydrate before you sleep too. If you go for long distances, get yourself a good hand bottle. I like amphipod but take your pick. Yes, it's way better than carrying. A certain RUNNING WAREHOUSE is my favorite place to pick up cheap stuff.

>>41396926
Wait 30 minutes after brushing your teeth to go to sleep. Some people react to the fluorides in their drool. Also change your pillow case.

>>41402065
Just eat 1500 calories for a few days and then 2000 calories for a few days. If you start gaining weight again just dial it down a bit again.

>>41402065
Stick to 200 per week
>how about adding 100 cal every other day?
I literally did exactly this going from 1600 to 2100 and I indeed gained back 2 pounds even after my metabolism stabilized. Wish I was just patient instead because that's 2 weeks of progress down the drain.

>>41398166
Donkey kicks, just ignore the people who know what you're doing and instantly label you a massive faggot. Anything for gains right ;)

>>41397096
Join the military, it worked for me

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What are some good /fit/ recipes using oatz and protein powder?

>>41398648
This is what i did when i first started gym, half cardio hald weights, after i lost allmy desired weight i moved over to just lifting, your routine will be more than enough to lose weight if you diet well too

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2 Scoops, right?

>>41409222
DNP

>>41401374
After some research, might be an hallucinations valgus. Any of you ever dealt with this?

>>41400527
Your job doesn't matter, there's no magic way to restric your intake other than willpower.

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>>41401113
Oh shit I never thought about the mental aspect of it before, cheers anon.
>>41400963
Whatever order works for you. Don't get too caught up, deads are easy. Grip it and rip it.
>>41401018
Don't roid and you'll be fine. Also pics.
>>41401211
Yeah, stop trying to show off and do your damn program.
>>41409223
Break into joe rogan's studio

when doing deadlift sets of more than one rep, how should you do the 'negative' portion of the lift?

Just drop the bar and reset?

Obviously lowering the bar in a super controlled manner isn't very good for your back

>>41411239
Drop in a controlled manner. Reset. Pull.

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>>41396809
Holy fucking shit, im not a virgin but this shit describes every. single. thing. about me except the craned head and slouched back.
am i that beta?
Real question tho, all memes aside, should i be taking creatine for aesthetics or what?

I want to train my abs for aesthetics. How often should I hit them?

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How many calories ?

>>41411339
im no nutritionist, but with the bread i'd say like 700-900 if thats meat and not ginger on the top of that

>>41411339
Bread 300
Soda 100
Ice 300
Salat 100
Dressing 200
=1000 amirite?

feeling like i'm overtrained, what do?

>>41411380
One week with weights at 63%
Improve your recovery and your routine

>>41411398
thanck

>>41411330
Whenever.
Diet is much more important for abs.

>>41404279
>OHP the rippletits way

what is the rippletits way?

>>41411380
take a couple days off

>>41411284
>creatine
there's the hair loss thing, not really a meme albeit never studied scientifically
if you have already lost your hair go for it
if you don't want at 20 the hair you'll have 60 don't hop on it, there's more than anecdotal evidence about the hair loss thing
then again if your grandpas have a head full of hair you may still consider it

cycling beta-alanine and then taurine accomplishes the same goals, minus the hair loss (taurine regulates water balance as well and functions against stress and oxidation)
don't take beta-alanine (carnitine precursor) and taurine at the same time, they compete in the uptake.

>>41411239
>Obviously lowering the bar in a super controlled manner isn't very good for your back
Obviously you're lifting too much. If you're that concerned about your back due to your weak af core pick up a {weight,power}lifting belt

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>warm up OHP 45 - 85 - 100 - 120
>120 feels like fucking nothing, feeling good and I was amping myself up to try for a 135 1rm.
>Try to do 120 again after 3.5 min rest
>Feels heavy as fuck, can only do 3 dirty reps + 2 push press reps
>Rest another 3 mins
>Can't even get it up, deload to 115 and even that feels heavy

W-why, should I take shorter rests? Longer rests?

>>41411687
Just start off with higher weights in the first place.

>>41411687
OHP is inconsistent AF

I can't get my OHP to progess.
I've been stuck on 18kg dumbbells for two weeks now whilst my other lifts have progessed.
Is this just because OHP is hard to progess or is there stuff I can do to increase it?

I'm starting a labor job next week (4th year there, first year where I've been regularly going to the gym). Throughout the day I'm regularly picking up 100+ lbs and handling 30-50 lb bait boxes regularly. Should I augment how I do things in the gym because of this or should I just continue a is?

>>41400130
What are DOMs? I keep seeing this but don't know what it means? Is it a way to say sore muscles?

>>41412009
delayed onset muscle soreness

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What are some good apps to track your lifts? Did SL for half a year, cut down 10kg or so. Now Im pretty lean and want to eat maintenance while doing the Texas Method, at least for the front squat.

>>41412127
www.strengthstandards.com

I'm at that stage where my lifts are going up but I'm also putting on a lot of fat, because I'm not following my diet. Would it be wise of me to do a 1000 calorie cut to lose the weight, or will that also starve my muscles and my progression?

I'm stuck between keeping my current routine, which allows me to gain hard but it also means I have a good deal of extra fat, and cutting to lose the fat and get slimmer but it means I might diminish my current and future gains.

Any thoughts? What would be my best route right now?

>>41412258
Thanks, according to exrx, this and symmetric strength im on a good way. Especially for ohp
But what about tracking your lifts? Are there some where I can design a program, enter the percentages and the apps takes it from there?

I'm 5'7, 159 lbs and probably 18% - 20%, is it possible to hit 15% in 4 weeks, and 12% in 8 weeks?

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Just in case anyone still here

>am i still skinnnyfat kms mode

>should i get gyno surgery or just keep losing weight

I am doing Starting Strenght 4 weeks in. I can't do a full range dip, what can I do ?

>>41412811
https://www.youtube.com/watch?v=nz21O_lCEYY

Do your research and dont listen to people who have no clue. There is a lot of harmful advice being thrown around here, totally ignoring the internal systemic and local characteristics of the individuum. I cant go full down myself, it hurts my sternum too much. So I dont.
Same goes for benching. Are you a competing powerlifter? If not, there's no reason to have the bench touch your chest. Maybe your ribcage is smaller, which causes the leverages to change.

https://www.youtube.com/watch?v=B9YHEqrBIek&t=96s

>>41412922
>>41412922
>>41412922
new