QTDDTOT

>>41557482
How to get natty testo
>go to gym in a natural way
>go to the lockers. naturally
>ask the shady russian guy in corner, naturally, for some shots
>give him natural money
>shoot up 400mg NATTY testo

There you go

Also, if you want a chiseled face, just slap it with a chisel a few times a day.

Does anyone else not sweat much in the gym? I get little circles under my arms but I never get the full soaked shirt thing that some other guys get. What gives?

>>41557535
Lift harder, stop taking 5 min pauses between sets

nah

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What should I look for in purchasing a bicycle resistor?

>>41557546
>>41557535
Nah, fuck that. If you don't get sweaty at the gym be happy. I thought I wasn't pushing hard enough so I'd do shit like jump rope between sets just to get a sweat going and your body picks up on that shit. Started with a small sweat right when I started lifting and now any time I pick up anything even remotely heavy I start pouring sweat. Don't teach your body it needs to sweat anytime you do anything physical.

>>41557759
I don't think that's how sweat works, dude

Situation:
Cutting at 1900 kcal. Went to gym after work on Tuesday (job is sedentiary) and wasn't able to do a full set of chest press (3x8) with full ROM. After the first 6 reps I failed to do 7th and 8th full ROM. So I reduced weight on second turn and still failed 7th and 8th rep. Another weight reducing provided me with the same result. Also in general my legs and arms feel tired/worn and shit - no DOMS - and I'm a bit tired.
I go to gym 2 times a week (Tue and Fri) and do martial arts two times a week (Mon and Wed).

Questions:
1. Could this failing be connected to cutting and me eating wrong? That day I had no meal since lunch (5 hours ago). –>
2. Should I like eat a little bit more the days I lift? If so, what and when? –>
3. Should I have some days at maintenance intake?

plz halp

Started working out about 3 weeks ago. Was 205 trying to get to 190. Also eating at a 500-750 cal deficit. Am now 217. Am I fucked?

I think I fucked up my right shoulder a bit doing dips between my kitchen counters. Any advice for joint pain in my right shoulder blade. Every time I move my arm shit hurts.

>>41557482
So I've started getting to average diddlylift weight (4pl8) but for some reason I keep scraping my legs to the point where I bleed all over the bar. Is this normal, or am I fucking up my form? I've tried wearing thick ass sweatpants but I still end up opening up the wounds.

>>41558069
Bro what? It's most likely that you overate without realizing. What are you using to count calories? Is your TDEE overstated?

>>41557793
You can teach yourself to sweat. Trust me. I wanted to fit in with my wifes dad who would sweat while eating hot stuff so I would eat something hot and do cardio. Now its like fucking waterworks whenever I put a dab of hot sauce on anything.

>>41558443

RIP

Never gonna go away, just injure your other shoulder to distribute the pain.

so when i'm doing squats, DL, and pendlay rows, when i point my toes out, i'm noticing that I feel more comfortable if my right foot is pointed out more than my left. However, in that position my hips and legs feel fine and in balance.

I've had issues with my hips being imbalanced, and I hope I'm not making it worse.

Does anyone else even pay that much attention to the angle they point their toes out?

Keep in mind it isn't a huge difference from my right to my left. At most double the angle.

>>41558069
I'm guessing you're not counting your calories and just guestimating.

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>>41557482
I don't know if it will directly give you a chiseled face, but it does aid in weight loss.

Take the GNC multi vitamin, it has most of the vitamins I know to increase testosterone natty.

D3, B6, Zinc, Magnesium

You can google other things like oyster extract, but that's mostly it.

>>41558482
Had it last Friday but I thought it was from lateral raises. I know it'll go away in a day or two but I also get pain in that shoulder after pushups and other exercises sometimes.

tfw just went up 5 lb on OHP.

Dem dere Ahnold Presses sure do help.

Is anterior pelvic tilt just a meme or should I actually try and correct it?

>>41557482

Yes, but it's determined by bone structure which is influenced by pre-natal testosterone you were exposed to in the womb.

You can't just do some meme shit to change your face, except losing bodyfat.

How do I fix my arched back while doing diddlylifts?

every time i work legs i get nauseous, why is this? anyone else?

>>41558657
it's hard? or you don't eat enough, but you just have to push through.

>>41558655
Stick out your ass.

>>41557819
Personally I feel way more energetic the whole day if I have a big breakfast. I'm talking close to 1k cals

>>41558637
Not a meme, but I think most people over exagarate the severity of their pelvic tilt. If it really is bad obviously go see a doctor or something

>>41557819
try zig zagging your calories ( more on lifting, less on non lifting days and let them average the same)

>>41557530
natty/10

>>41558655
>>41558639
>>41558598
Is crossfit a good routine? Or is weights better?
srry im new

>>41558490
I've been tracking my calories with myfitnessplan

>>41558802

Crossfit is literally fucking meme tier like insanity or some shit. Do an actual fucking routine where you can easily track progress.

Crossfit is just a way to get normies to exercise because doing retarded shit with balls and ropes looks more fun than lifting to them.

>>41558456
I'm using myfitnesspal to track my calories. I sit at a desk for most of the working day and go to the gym for 1 - 1.5 hours Monday - Friday so I set my tdee to 2500

I'm 5'11" 140 lbs. Can I bulk up to like 155-160 by doing cardio, pushups situps, and pullups in the next 3.5 months? I'm joining the Navy and I need to be good at those

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can someone explain me what just happened?
I went tried changing the routine a little bit and replace deadlifts with cleans, also I tried to fix my squat (I always raised the butt first, which helped me a lot), with this in mind, the first set of squats I managed a meager 115x3, didn't managed more, and kept on with OHP (80x5) and Cleans (75x5) successfully, however, on the second set I lowered my squat weight to 105, and only managed to make 3 reps again, so I tried again that same set with 95, but I failed at 3 reps again. After that I completed the cleans and ohps with the same reps and weight.
lastly on the last set, I lowered the squat weight to fucking 85lbs and didnt make it out of the 3 reps again, got stuck at the last rep of OHP and could not even lift the fucking bar on the clean on the third rep.
what the fuck happened
help a dyel out

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does anyone have shoulder clicks when after upper body work out?

So I'm resting from post concussion syndrome and I can't do anything. If I sit in front of screens for too long I get nauseous and I can't hold conversations for long. I can barely leave the house to get my food and I sure as hell can't work out. What's a accurate calorie calculator to calculate what I'm burning when I'm just sitting around listening to audio books all day? Every calculator I've used presumes that I at least have a desk job but I don't even leave my apartment because I need to rest out my concussion

put a lot of dough on my tummy already, I want to stop it dead in its' tracks

>>41558999
yes
>>41559176
sounds like fatigue. maybe do less in a day or alternate ohp vs cleans via every other workout.

>>41559180
which upper body workouts are you doing? I get shoulder clicks and pain from incline dumbbell press.
>>41559216
probably 1500 TDEE. I would just eat healthy and moderate your amounts. focus on dealing with concussion first bro.

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>>41559252
overhead press with dumbells

>>41559252
Yeah, I am. Just a lil shitty that I'll be fat this summer when I'm all rested up just because I had to spend 2-3 months sitting around. I didn't check my calories at all the first time, this is my first go at planning what I'm going to be eating in order to not eat too much. Cheers bro

>>41559274
are you doing them at the sides of your head? like shoulder press or pressing with weights in front of your face.
>>41559285
greek yogurt, chicken and rice and kale, protein shake. there are three basic meals you can do. gonna need more than just that but its a start.

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>>41559326
yea the starting and end motion are closest to the sides of my head

>>41559326
yep. Upping the protein is gonna chill my hunger. Thanks my man

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>>41559374
so closer to shoulder press. its very easy to get shoulder impingement with your elbows out and arms pushing up. OHP doesnt flare out eblows like this and thus doesnt hurt but dumbbells along side your head can hurt the muscles in your shoulder.

Are behind the neck presses bad for you?

>>41559425
Yes, they put unnecessary strain on your rotator cuffs. The closer your grip width, the more of a strain

>>41559447
What about wide grip? Does that eliminate the stress?

>>41559396
alright didn't know that.

Whats leg abductor and adductor for?

Optimal number of DLs?

Apparently 5x8 is too many.

2x12? 3x10?

If I am skinnyfat, do I cut to skeletor mode or bulk until I put on muscle, but end up fat as fuck?

>>41559866
If you're just starting I'd just focus on protein goal and eating at around maintenance, you're gonna get stronger and still lose weight

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Can I get a little advice? 21 year old 5'11" 138 pounds

Just wondering where I should start, at my weight and height cutting makes no sense. I am super self conscious about my gut though. I was wondering if a body recomp and eating and maintenance would do anything or would it just be a waste of time. Any advice would be appreciated I am just sick and tired of living in this body and i just want to look semi aesthetic someday

>>41557482
>sunlight
>robust, fatty diet
>limit masturbating as much as possible
>limit consumption of sugar as much as possible
>lift

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>>41560012
recently tried to add running/jogging into my routine but the day after the run my knees hurt really bad. I recently changed my running technique from heel-toe to running on balls of my feet. Should I switch back or will this not help? Whats the correct way to run without fucking up the knees? Or is there a better alternative to work on my cardio?

>>41560138
oops, mean for it to be for you.

>>41557482
>balls hurt everytime i do squats
>have trainer watching my form
why does this happen.

>>41559992
start lifting

Started lifting two months ago and I have gained about 6 or 7 pounds. 184-190ish. Could I be putting on more weight without getting fat? I don't seem to have put on much fat but I'm still worried

>>41559992
You must live a pathetic life sry for bully but damn

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>>41559896
I've actually been lifting, I'm just not sure where to go from here as it seems like I don't have enough muscle mass to warrant continuing cutting.
I'm probably more fat than just skinnyfat desu.
I'm currently at the following in lbs 3x5 & 1x5 diddly.
115/160/225/295

>>41559992
stop thinking and start doing, in 3 months after lifting and eating properly come back and ask. After 6 months you'll be happy with your trajectory. But you first must start, and stop thinking.

Exactly what muscles does deadlifting work out? I read lower back, I read lats, and all I'm feeling when I do them are my legs.

>>41558667
no its not hard and i eat well, just afyer every leg workout im lightheaded and naseous

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What is d6/top left in this picture?

>>41560497
Spinal erectors and traps are the main ones. Lats are secondary

how do i get a pump to last longer than 10 minutes after a workout

>>41560599
how is that even possible? my legs give out way sooner than my back when I deadlift.
and traps, how are they even remotely involved? The bar just hangs right down and I push it up with my legs, while keeping my upper body in position with spinal erectors.

>>41560691
heroin

>>41560692
Obviously the legs play a huge part too, I was just pointing out the back muscles.

Form makes a big difference if legs or back are more dominant in a diddly. Pic related is an extreme example (it's actually for a clean), but if you lift like that obviously your legs are doing the majority of the work.

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>>41560753
RRREEEE FORGOT PIC

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Is Great Gama's bodyweight routine legit or bullshit?

Pajeet Wrestler from the late 1800s who boasted 3000 hindu press-ups, and 5000 squats a day.

Do squats just suck for everyone, or is there a way to make myself happier to do them? I love doing OHP/bench/diddy, but I dread squats every time, even if I PR'd the last time I did them.

>>41561003
I love squats. I hate bench. Personal preference.

I want underage posters to go and stay go.

>>41560285
Pls respond

>>41561100
>Am I gaining fat?
Yes, this is unavoidable if you're bulking. The real question is:

>How much fat am I gaining?
How tall are you, how much do you weigh, and how much are you eating?

>Creatine on a cut
It retains water, but in muscle. Not in fat. Isn't it good?

Anyone have that action hero jawline picture guide? I have a strong jaw line already but I want to make it even harder, does anyone know if it works?

Until what weight should I keep doing SS until I move on to a more intermediate routine?

>>41561645
Official: When you can't progress anymore even after deloading, it's time to switch.

Unofficial: Whenever you want. If you want more accessories for muscle growth, or you're bored with SS and want something fun, or if you just enjoy spending time in the gym like I do, feel free to add more stuff to your workout or swap out programs altogether.

>>41561666

Thanks, it's definitely more of a "want more accessories" reason.

>Almost done with the set
>Feel form slipping with the last few reps

Do people keep going or just stop, take a breather, and then finish the set? Is it a good idea to go lighter afterwards or do less reps?

>>41561687
There's a reddit thread with a beginner version of PPL. It's 6 days a week and has tons of accessories. Never properly done SS so I can't compare this to that, but my numbers have been steadily going up and I've actually seen muscles, esp. pecs and lats, that I didn't have before. So I can always recommend trying that out.

>>41561701
failure is the point at which you cannot complete a rep with proper form

any exercise done with improper form is not that exercise, it is you slinging weights about it in attempt to injure yourself or others

>>41558471
This has got to be one of the stupidest and most pathetic posts I've ever read.

>>41561721

So, after experiencing failure, you just stop that particular exercise and move on? I fail mostly on delt rows, guess I should just lift lighter and focus on reps.

I'm kind of anal about min/maxing with my lifting, and I avoid drinking the night after I've worked out. Today I had an awesome chest workout, however it was my best friends birthday, and we went out for a few drinks. I only had 3 or 4 beers, will this affect my protein synthesis? I'm not too worried about the calories.

Is there a rough translation between front squats and back squats? I can't do regular ones (to parallel at least) due to a hip problem but can do fronts totally fine, and wonder where my legs are strength-wise, since all my friends only do back squats and we can't really compare them.
What would be a "3 as in 1/2/3/4" front squat?

>>41562019
/fit/'s broscience about alcohol inhibiting gains is extremely exaggerated. The most dangerous thing about drinking (unless you're getting drunk frequently) is the calories.

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I want to deadlift but can't seem to get the form right. I've had several people try to help me with this and I struggle to get the bar around my knees without moving my back or shoulders the wrong way. I'm 6'5" and my long limbs seem to be the problem. One person recommended that I use a hexbar instead of a barbell, but I was wondering if that is a good alternative?

What are the pros and cons of each of these routines; Texas method, 5x5, and 5/3/1?

What is a dyel? Genuinely no idea.

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>>41558471
>I wanted to fit in with my wifes dad who would sweat while eating hot stuff so I would eat something hot and do cardio

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>>41562201
Try different stances/grips
If your sticking point is around the knees, try snatch grip deads - your ass will need to be extremely low at the start and you only push with your legs until the knees.
>>41562310
5/3/1 is fun, but you gotta customize it to your needs/abilities
>>41562459
Get a load of this dyel
>>41562059
I do them exclusively too. Shit's great and I definately don't feel gypped strenght-wise. I'd say you could probably front squat 75% of your max back squat

>>41559992
It almost doesn't even matter. Just go to the gym and pick shit up and put it back down. Get massive, bruh.

Seriously, I'm envious of you. Go buy some protein powder and just go work out. Find a bruh that's already going and go ham.

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consensus on refeeding carbs?
not on keto, also not plateauing, just curious

Halp, inside and outside of elbow hurts depending if stretched out or contracted, bicep weakness if doing a curling motion with weight, happened while doing PPL. It's been 2 months now and persists, wtf is it? Tendonitis? Tendonosis? Some type of major tear or nerve issue? Anyone else experience this?

>>41562875
Also during this two months after it happened all I've done is go to work and sleep and eat hoping for recovery, no additional workouts besides testing it for pain

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any fellow infantrymen( i know theres atleast two others here)
know how to keep gains when put field/on range, should bodyweight plus taking protein shakes be enough to stop the atrophy?
i am not losing 20kg of gains ever again

Doing my first proper bulk. I know GOMAD is a fucking meme, but would drinking quite a bit of milk to hit my caloric goal cause bad effects? I can't inhale that much food straight away after such a long cut.

>>41562459
"do you even lift"

>>41557482
does naturally enhanced work? can anyone gimme the quick rundown

>>41562896
make sure you drink water, and wash your face because you will get acne with an increase in dairy
also prepare to get a bit congested but the ez gains are worth it imo
>t recovering undead

>>41562910
Oh sweet. Time to drink up.

>>41561716
I can also recommend this, it's making me feel muscles I didn't even know I had, have only ever done strength routines before.

>>41560299
I can remember having those exact weights last year. Don't cut, you're not strong enough yet. Unless you wanna be a twink, I would forego any worry and stress about weight and how you look for some hard training up to 1/2/3/4 at least.

>>41562883
okay just anyone answer me please

Does it matter how much protein you're getting in during one meal? Or should it be roughly even throughout the day?

>>41560692
higher hips = more back. If you're not feeling anything in your lats or traps, and especially in your spinal erectors, you're doing it with your hips way too low. Most people do this naturally because we are told to lift with our legs and not our back our whole lives, but the deadlift is not a squat with the bar in your hands. Look up Rippetoe's 5-step deadlift form and you will see what I mean.

>>41557482
>https://www.anabolicmen.com/signs-of-high-testosterone/

Growth of facial hair has nothing to do with test. If that was true then midle eastern people would be the people with the most testosterone by FAR.

Deep voice isnt a direct sign of high testosterone.

Baldness is purely genetic. You will find men who has bodytraists of a female, yet are bald.

This article is pure pseudo-science

>>41561003
>>41561014
Same as this anon. I love squats and hate bench with a passion. It even changes sometimes, but yeah it's basically different for everyone.

>>41561890
delt rows, like, rear delt flyes? If so, yeah do those shits with 5s if you have to that is nowhere near a strength exercise. get your reps in

>>41562201
https://www.youtube.com/watch?v=wYREQkVtvEc

p.s. - hexbar deadlift is not a deadlift, it is a hack squat

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>wide shoulders
>big adam's apple
>kinda deep voice
>can't grow SHIT on my face

What are some godtier accessories to fix grip strength?

I have small hands and struggle terribly on rows, deads, pull ups mainly due to grip. I require to switch to alternate grip from 3 plate onwards for instance. My gym is free but has a no chalk policy, so there's also that.

>>41562988
Facial hair growth is genetics, you can still be high test without having facial hair you just haven't reached the point of growing it yet.
>>41563163
Liquid chalk or straps

>>41562932
>unless you wanna be a twink
Yeah exactly what I was thinking in regards to being not strong enough.
I'm relatively short at 5'7, if I still decide to cut in the end will I still look like a twink at this height?

>>41560753
>>41562955
>wakes up
great advice, it was low hips
thanks broskis

>>41562988
any androgenic substance will give you manly traits such as facial hair and weak hairline

KETO-Question
My Pre Workout has 5g of carbs, will this kick me out of keto when I down all of it at once? I stay under 25g on the whole day, even with those 5g.

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Ok boys. So I've been doing SS for two months now and I don't think I'm making enough progress in upper body like OHP and bench while my squat and diddly has been progressing nicely. So I think if I did upper body stuff more often instead of legs every day my progress might become more balanced. What should I switch to? Maybe icecream fitness, grayskull LP or some other meme.

I'm 99% sure I have tendonitis in my right wrist/forearm. Been having immense pain for the last two weeks.

Will this go away or am I fucked?

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How many calories ?

does this look like a good warmup progression? (deadlifts, kg)

6x60
3x100
1x120
1x140
----
2x3x150

does the bar not hit the dick and balls of any guy when you deadlift?

>>41564003
~600

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Ok, since this is related to posture, I guess I should post it here.

I can't sit relaxed at my computer anymore. I have good posture and tried every means necessary to help me sit at computer relaxed. I just can't fucking do it. Always feels like my traps, back or legs are killing me after 5 minutes of sitting in front of my computer.

Does anybody have any tips how to sit relaxed at computer? I have adjustable desk and $1000 chair with all the gimmicks but I still can't get the posture right.

I already have strenghtened my glutes, lower back and abs but it just seems to be the problem of posture DURING sitting because I do electrical work every day where I walk and stand 8+ hours a day and I have no problems. It's the sitting that fucking kills me.

Plz help so I can continue my shitposting career.

I'm trying to lose weight so for the past 10 days I've gone vegetarian, dropped all drinks but water, all sweets, and eat only one meal a day.

So far I've lost 9KG, going from 115kg to 106kg.

Anyway to my question, is this diet likely to slow down my metabolism permanently? any other things I should be concerned about?

>>41564514
look up reverse dieting. of course, you will have to keep eating properly to keep your new weight

>>41560285
study shows you can only gain .25-.5 lbs of muscle a month. i'm not sure how accurate this is, maybe there is a bit of leeway but you gained in addition to fat you gain glycogens and water weight

>>41561605
chew gum and eat rat pussy

>>41564525

Thanks.

>>41564676
oh and I forgot to answer your main question. there is no such thing as slowing down your metabolism permanently.

>>41564603

Assuming you start from an average weight and body fat for your height, you gain 20 lbs in the first year, then 10 then 5, then 3,then 2. If he's been lifting for less than a year, he should be able to gain 1.5 per month.

>>41563163
Put a smith machine to the highest setting and hang from it with the palms facing you
Farmer walks with dumbbells or those special walking bars if your gym has them
One arm dumbbell rows

Play with stuff until you find something that improves your grip

If I'm doing PPLx on a 4 day cycle, how much volume do I need per day? Currently my routine is:

Push
Bench 3x5
OHP 4x8
Incline bench 4x8
Cable chest flies 4x8
Lateral raises 4x15
Front raises 4x15
Bent over lateral raises 4x12
Overhead tricep dumbbell extension 4x8
Tricep rope pushdown 4x10

Pull
Deadlifts 3x5
Pullups 4x8
Underhand lat pullldown 4x8
One arm dumbbell row 4x8
Cable row 4x10
Straight arm cable pushdown 4x10
Face pulls 4x12

Legs
Squats 3x5
RDL 4x8
Dumbbell Lunges 4x10
Leg curls 4x10
Leg extensions 4x10

>>41561118
6ft 190lbs 3100 cals

Is it okay if I go workout in my homegym straight after getting out of bed?

>>41565442
Sounds like a good way to wake up desu I like to eat before I workout tho

>>41564967
Too much push, not enough pull, in my opinion. Drop the front raises and bent-over lateral raises, throw in some DB pressing or Behind-neck pressing if you feel you need more volume. Your front delts almost never need direct work. I'd reduce or drop the deadlifting entirely and move it to its own separate day as it's not really a pull at all and will affect your development. Replace it with bent-over rows, drop the cable pushdowns for biceps curls and replace the pull-ups with close-grip chins.

I have back/shoulder hair i want to remove permanently, can anyone recommend a laser hair remover for bodyhair. I am white and have brown hair. Thanks

I like working out but I hate going to the gym.

Is my plan feasible?

>work out at gym every day until I achieve my ideal body
>stop going to gym and just do basic exercises at home to "maintain" what I have

Or am I gonna lose my gainz?

>>41563741
Bump

>>41557482
What is a good replacement exercise for a bench press? Trying to do SS but don't have a bench

>>41565601
dips, dumbbell press

>>41565601
Floor press is acceptable, though not good.

>>41558445
I do this too. Help.
I've been thinking about wearing shin guards

Is 32 too late to get your life on track?
No job no education last time I worked has been years ago.
Chronically depressed.

I was doing pullups this morning, and in the middle of one of my reps I bent my neck backwards a lot and heard this weird sound, kind of like a squishy pop. Now I have this aching pain behind my left shoulder blade. I should probably mention that my left shoulder blade sticks out a bit further than my right one normally. Anyway, is this the sign of any serious injury, or maybe a symptom from a winged scapula?

>>41565551
I don't see why it would?

I keep losing weight but my body fat percentage isn't changing much. I'm 6 foot tall 195 lbs and I've dropped about 7 pounds this last few weeks but my bf% is still about 20.3% and only has changed maybe .2 points. What's going on?

>>41566121
Post macros and deficit. Are you lifting?

>>41565660
Maybe see a psychologist and enroll in a community college? Some people just have a love for learning and want to try new things. If you have a job you could probably go for free with financial aid too, since you're over 23.

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I'm trying to use up a container of protein powder and I noticed it says to use it 20-30 minutes before working out. It has caffeine and some other stuff in it that is good to have before exercising, but if I'm drinking it before I go to the gym should I still have something for after my workout?

REEEEEE I am on KETO with NO carbs and fats (only eat chicken breast) and I look better? more muscle definition after 5 days of keto? wthat the fuck

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>>41566131
Yeah I'm lifting, generally 6 days a week, few times 5 days a week if something came up. This is generally my macros for each day. And i am eating at a deficit

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>>41558445
Try wearing soccer socks under your sweatpants! Since I started doing that I haven't bled once.

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>>41559625
Isolating the muscles inside and outside on your legs. It's largely pointless to isolate these muscles until you're squatting at least 3pl8.

>>41566174
>protein powder with caffeine in it

The fuck? Is this for real?

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>>41559740
For a beginner, 1x5 or 1x6 works pretty well. Just make sure you ramp up with warmups, say 1x5 in increments of 20 kg starting at 60 kg.

I'm no longer making noob gains nor am progressing linearly before I had to deload considerably due to a hernia. My doc told me it was so small I can lift lightweight with higher reps.
To aid in recovery and to not push myself, is it possible to make gains with a U/L split just as that, two sessions a week?

Is there any cardio I can do outside of swimming that won't kill my legs?
I've been lifting for a month now, initially with running on my rest days but that fucked my shins way too much after about two weeks. Resorted to cycling instead. Now I'm experiencing heavy fucking fatigue in my upper leg muscles when squatting, which isn't too bad but it seriously feels like shit. After skipping two days of cycling my legs were OK again.
Shit fucking sucks.

>>41566276
Yeah it has 200mg in two scoops so it's like the strength of one cup of coffee or a caffeine pill.

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>>41562951
Actually, it's most useful to keep a weekly perspective. Macro distributions tend to fluctuate day to day, unless you are prepping all your meals or just eating extremely consistently.

Apps like myfitnesspal have weekly macro breakdowns where you can see how you're doing.

anyone got a link to a good list of foods. i seem to remember a redone pyramid.

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>>41566341
Rowing machine.
Walking on a treadmill with incline setting maxed out. (I love this)

>>41557482
for just size does rep range even matter? is it just total volume?

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>>41566555
Eat enough, get at least 0.7g protein per lb of body weight, and train the big compound movements in low rep ranges, e.g 3x5 with progressive overload. Add chin ups and dips for arm development. You will get big. Have patience though, it won't happen overnight. The secret to building strength is to accumulate many small improvements regularly over time.

>>41565601
You need a bench to SS.

>>41563163
Why is everyone so afraid of using gloves?

I have hyperhidrosis in my hands and couldn't pull without them.

>>41566478
had a redone food pyramid, a dark backround, lots of informaion. i can't find the specific site for the life of me.

How important are rest days?

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Is pic related worth buying if I have already read SS or should I just use an online TL:DR?

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>>41566904
Very important. However, it is possible to structure your workouts in such a way that only one rest day per week is necessary. For example, the typical PPLPPLR works this way. Since you don't hit the same muscle groups two days in a row, they all get to recover just fine.

If you are training full body workouts or something like SS or SL where you hit the same muscle groups every time, you definitely need rest days once the weights start to get heavy and challenging.

If you don't employ the appropriate rest scheme for your training program, you will miss out on a lot of gains, due to accumulating fatigue.

Also, important note: take your rest day seriously and make sure you get enough food and good sleep. I heartily recommend taking a ZMA supplement every night. If you have somewhat inconsistent sleep quality like me, you might also benefit from melatonin.

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Can someone give me a quick rundown on the GOMAD meme? Drinking a lot of milk seems like a great way to get easy gainz.

>>41567179
How the fuck do you even subsist on that, that's 1600-2400kcal a day due to milk only.

>>41560170
Are your knees caving in? If nothing is crushing your balls, get that shit checked out. Could be Ultra AIDS

>>41559992
Everyone that's saying "it doesn't matter just lift" is sort of true, but you could maximize your gains by eating +200-300 calories above maintenance and lift. If you want strength, go for SS or Greyskull. If you want size but slower strength gains, go for something that works each body part at least twice a week with 8-12 sets total at the end of each session for each body part (i.e. chest has 3 or 4 exercises with 3-4 sets and triceps have 3 or 4 exercises with 3-4 sets). You'll be much weaker going this way (may take 3-4 months to reach 1pl8 bench) but you'll look bigger faster

>>41567179
GOMAD is for 'hardgainers' that think they can't gain weight no matter what they eat. The idea is that if they add a gallon of milk on top of their normal daily consumption there is no way they won't gain weight and consequently muscle if they're lifting. Obviously this is an extreme and you can try with a liter or so to start and add more if needed.

>>41566963
He doesn't have any technical explanation to add to his exercises like Rippetoe does so you can really just follow the schema and be fine as long as you already have an understanding of how linear progression and AMRAP sets work

>>41566904
Very, you can do cardio or play sports if you want but your CNS needs time to recover or you're not going to stimulate optimal muscle growth

>>41566555
Diet matters the most, then total volume. Don't worry so much about rep ranges as you worry about progressing in every lift

>>41566341
Cycling is no impact so it's strange you're feeling fatigue in your quads, your saddle height is probably fucked up
Unless you're fucking pounding hills or sprinting out of the saddle your legs shouldn't be fatigued from casual riding

>>41566299
The biggest priority is to follow your physicians advice to avoid reinjuring yourself and losing more progress. Just focus on getting better right now then resume a weekly/monthly progression schema when your physician says it's safe to do so

>>41566212
You're not on keto if you're not eating fats, your brain needs fats to undergo ketogenesis and switch over from it's usual glocuse-based fuel
Hope you're taking fish oil supplements at the very least, right now you've probably mostly lost water weight and stored glycogen

>>41566174
You can really do it either way, doesn't have too big an effect unless you're already taking something else for preworkout

Entering food into mfp =/= really tracking your food. Crap in = crap out. You better be weighing your intake and not eating shit cafeteria food that has 40% more calories than the guestimate in mfp of the same type of food.

>>41567546
Meant for
>>41558894

Should I just drop the nice guy act for once?

>>41567511
I'm at a little over a half gallon a day. It's just much easier for me to be drinking a lot of milk than it is to force food down my throat when I feel full. Plus it seems solid nutritionally when the rest of my diet is just chicken broccoli and eggs

Is there any reason why bench press is better than dumbbell press, other than the ability to rack the weight? Is there any big difference between them?

If I want to try and drop from ~16% to ~10% should I do a three day or six day routine? Currently 6'3" and 186.

>>41557482
>tfw 950ng/dl test at 22 but still can't grow a decent beard

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I plan a test only cycle (my first).
>Is 500-600mg a week too much?
>How long should I run it for?
>What AI should I take and when should I take it?
>what should be run for pct and for how long?
>What else would I need?

>>41568096
start at 200-300mg/week, dude. 150mg is supraphysiological for most dudes iirc, so twice that should be more than enough. with gear, you need to milk as much out of as little as possible

>>41568148
I hear that my dude ty!
I have 300mg/ml so I'm guessing a 1cc shot a week would be okay?

>>41563928
Someone answer, please

>>41568319
depends on the length of the ester. things like test suspension (also called TNE, or testosterone no ester) need to be pinned almost daily because of the super short halflife. things with a 2 week half life or something can be done in 1 shot or 2 shots of 0.5cc a week. never been on gear, so my knowledge is limited to what i've learned from my gearhead friends and my 2 years of biochem. check /fraud/ and talk to a doctor, mate

>>41568333
Have you been training still with it? I've really fucked up my wrists from over supination during db curls. The pain stayed for what felt like a year until i finally took a month or 2 off.

Was it gradual or something you think you've done yourself?

>>41568352
That's buddy really appreciate it. Going to book a doctor's appointment closer to the time and get everything checked. I won't pin until I'm 100% knowledgeable and comfortable. Twice a week I'd prefer tbqh haha.

>>41568377
When I felt the pain I tried doing a couple more reps, but I just had to stop due to the sharp spreading pain. Never had this happen before by doing curls.

I should probably be watching my form in the future.

Haven't been doing any training whatsoever since.

>>41568446
Give it the RICE treatment my dude.

Rest
Ice
Compression
Elevation


Can I ask, how did it happen?

It will get better providing you let it :)

>>41568015
Why are those two the only options

Routine has very little to do with bf%

>>41568507
They're not. I'm just trying to get to 10% or so and lean bulk. Just wondering if any particular routine would have a greater benefit than another.

>>41568506
That's a good tip, thank you!

Well, I used to only do bench press and squats until recently. Then I started doing dumbbell curls. I looked up some form videos (after the incident..) and I did them wrong in every possible way.

>>41567511
Hernia guy here. I'll stop lifting for a couple months more and see what he says in July when I'm due to see him.

>>41568611
You're welcome!

Ahh man we've all been there! If I could suggest anything it would be to completely forget about the weight for now and spend a good few weeks going through all the major compound movements. Really practice the movement and the mind / muscle connection.

Hope you recover and get back in the gym soon!

>>41568695
That sounds very reasonable. The bench and deadlift I got down, the squad not so much. I really gotta be careful with the execution.

1. What's a good routine strength gains with some accessory work?
2. How often do you guys lift?

Are frozen vegetables better for cutting? Or should I go for leafy green types vegetables

>>41567011
>>41567511
Thanks brehs
Checked

>>41568870
Eat nutrient dense low calorie veggies. Frozen is better quality for out of season produce, and cheaper if you let your fresh produce go bad but is otherwise irrelevant. IE there is no nutritional difference between frozen vs fresh spinach.

>>41568946
I usually just get mixed vegetables, is that cool?

>>41557482
What should I eat and when should I eat it to avoid as much catabolism as possible on a cut? I'm scared of losing the gains I've made, but I'd really like to look a bit leaner for summer.

>>41569470
A lot of protein; and a high percentage of your kcals around workouttime

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If I cut now, can I reach otter mode, or is that unrealistic? Ty

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Best way to get rid or ease the pain caused by DOMS? Preferably overnight.

>>41569612
Also I'm 187cm 90kg

I've been doing SL for a few months now and don't like my trex mode and refined tummy. The strength is cool tho. From here how do I lose weight without losing strength?

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What's a /fit/ recommended lifting belt?

How much weight should i push? I put enough so in when i wake up its kinda stinging a bit (nothing much, just some discomfort). Am i doing it right?

>>41568852
531

>>41569779
Harbinger is good.

and who's that fluid druid in the red shirt?

Im 5'6'', 150 lbs and I want to cut
My deadlift for 5 reps is near 3pl8 (285 lbs)
Will my core look completely skeletonmode if I cut? Im tired of being chubby but I'm afraid I'll end up looking too skinny

>>41570104
obvious answer is do ab/core work

Anyone got any recipes for simple shit I can make to hit all of my macros and get 3-3.5k calories?

Like something I only have to cook up once or twice a day and I can just stick it in the refrigerator and reheat if need be

>>41570149
I have a folder full of /fit/ approved recipes that shouldn't take too long to prepare. There are a couple in there that account for bulk prep and leftovers

https://drive.google.com/open?id=0B0C7oWux2v-8TWhZWHBnZV9hRVk

>>41570200
Thanks man this is perfect :)

Is this worth it?

https://www.bodybuilding.com/store/opt/fish.html

If I’m trying to get big should I stick to 8-12 reps which is what most would consider the muscle building zone. Or, should I try and increase my strength with lower reps but more weight then down the road switch to muscle building reps?

>>41570501
Key phrase is "trying to get big". Stick with hypertrophy for now. Higher reps (10-12) and more sets (3-5). You will get stronger, you just won't be working on maximal strength. If you want size, incorporate drop sets once in a while and incorporate volume training every other week for about 6-8 weeks. If you are brand new, follow the OPT model.

>>41570721
Thanks

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How does this happen?

>>41570946
masterbation

>>41564111
pls respond

>>41567363
no my knees are fine, think my left side dick muscles are fucked up

>>41564111
> 6x40%, 3x67%, 1x80%, 1x93%
That's not bad desu. Try thinking in terms of % to standardize your warmup ideas, it helps. Personally I like 1 set for every 100lb and always do semi-even splits and count down from fives to singles so my method on 2x3x150 would look like
> 5x40, 4x80, 3x120
Another idea, some might think this excessive, is to always do
> 5x20%, 4x40%, 3x60%, 2x80%, 1x90%

>>41567621
Yes

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Lateral raises hurt my shoulders. I want to get big lateral delts but I do not want to tear my rotator cuff.

Will facepulls hit my lateral delts? What rep range on facepulls should I do to get juicy lateral delts?

>>41572875
Also, how should my hands be relative to my shoulders to hit my lateral delts? I have head there are multiple ways to execute this exercise.

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Recommendations for dumbbell set and flat bench to buy? just get something cheap?

>>41573001
Why not an Olympic barbell?

What are some things to buy on a bulk from McDonald's?

>>41573323
Or is that a bad idea n should I just meal prep instead

>Lift for 1 month
>Hardly make any gains, up 5kg tops in some lifts, only a couple reps in others
>Keep doing it
>This week explode, literally double most of my lifts and feel like next week it will keep happening
>Haven't changed my nutrition

Is this is the fabled noobie gains?

>>41573807
that happened to me, too. first month:got to 95lbs bench
second month: get to 115lbs bench, then start failing 95x5x5
third month: shoots to 150x5x5
wot

So I am on my first cycle of clen. 4 days in. Decided to have a fap. Cum just dribbled out and I barely felt my O. Was it the clen? Or the fact that I also dropped cals a lot and cut out all caffeine?

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>tfw qt3.14 doing workouts near me
>make eye contact multiple times
>pussy out like a little bitch
FUCK fit any tips on having the confidence to smile im a miserable looking motherfucker in gym
>inb4 im a creeper
also anyone have some good easy to eat bulking recipes, chicken breasts + MADMILK is getting stale really quick

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Although male masculinity is associated with health benefits, it is also associated with "negative" personality traits and behaviors. For example, high-testosterone men are less likely to marry, more likely to divorce and have more marital problems than lower testosterone men (Booth & Dabbs, 1993).
Men with higher testosterone are also less likely to feel a need to respond to infant cries than men with lower testosterone (Fleming, Corter, Stallings & Steiner, 2002). Masculine male faces are also ascribed antisocial traits, such as low warmth, low emotionality, dishonesty, low cooperativeness and poor quality as a parent (Boothroyd, Jones, Burt & Perrett, 2007; Perrett et al., 1998). Masculine men are also perceived to have more interest in short-term than in long-term relationships (Kruger, 2006), and masculine men have more short-term, but not long-term, partners than feminine men do (Rhodes, Simmons & Peters, 2005).
Attraction to masculinity is a function of the tradeoffs between the benefits of greater genetic health and the costs of lower investment in relationships and children (Fink & Penton-Voak, 2002; Gangestad & Simpson, 2000; Little, Jones, Penton-Voak, Burt & Perrett, 2002).
Factors that affect the relative importance of these costs and benefits affect this tradeoff. For example, the benefits of genetic health for offspring can only be attained when women are able to conceive and preferences for masculine traits are accordingly greater when conception risk is high (for reviews, see Fink & Penton-Voak, 2002; Gangestad & Simpson, 2000; Gangestad & Thornhill, 2008; Jones et al., 2008). Additionally, the paternal investment costs associated with partnering with a masculine man are less important in short-term relationships than in long-term relationships. Accordingly, women prefer more masculine men for short-term than for long-term relationships (Burt et al., 2007; Little et al., 2002; Little, Cohen, Jones & Belsky, 2007

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Send help, I'm so fucking full senpaitachi. I've been cutting for like 12 months.

I've had to stop doing squats since september due to knee pain, which I believe to be caused by tendonitis. I've been icing it every day, but it doesn't seem to be improving much. Anyone have experience with knee pain recovery?

>>41574668
high reps with leg extension for warming up, very low weight. dont go over 50lbs, keep it light. Helps warming up your knees before you squat
also hip mobility, you are tighter than you think. back pain, knee pain, many times it originates from shitty hip mobility

German video but with English subtitles. its long but that guy knows what he is talking about. There are three other tutorials, squats, how to deadlift mobility and how to clean, all 1 hour vids with knowledgeable people.

https://www.youtube.com/watch?v=58dkMblR9RM

Am I better of going with SL with accessories or a Back+Bi/Chest+Tris/Shoulders+Abs with squats every workout.
Current
Back
Squat 3x6
Barbell Row 5x6
Deadlift 1x5
Pullups 3xF
Cable Curls 3x10
Chest
Squat 3x6
Bench 5x6
Flys 3x10
Dips 3xF
Skullcrushers 3xF
Sholders
Squats 3x5
OHP 5x6
Lateral Raises 3x10
Front Raises 3x10
Elevated Planks (paraell to floor) BW 3x45

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>>41574755
>seperating shoulders from chest and triceps
>seperating abs from legs
>including deadlifts in a ppl and not more leg dominant versions like sldl or rdl

What weight % do you use for snatch grip deadlift?

>>41574776
Im not doing ppl though. Suggest something better then.

>>41574815
Gslp
Recommending to do the chinups on mon and fri, curls on wed (not rotating) so that you're training back three times per week

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What's a good excuse for not having a facebook or any social media?

>>41557530
that is some solid advice right there

>>41574857
stacy says this is all unhealthy and she has all her contacts via whatsapp then again she is a 9 so she can do whatever she wants

>>41574837
and whis is GreySkull LP better than SL?

>>41574916
>more focus on upper body
>less stalling bc you hit 5-8 reps instead of always 5
>autoregulation so it works with excessive bulking or slow bulk + recomp or cutting
>no shitty rows wich I can't do due to my long femurs reeee
>curls
>less boring
>adjustable to your needs

>>41574749
Fucking awesome, thank you.

Are there any tricks to maximizing mobility gainz? Progress is frustratingly slow.

>>41574954
But isn't 3 exercised a workout seem kinda underwhelming? Its not when youre doing 5x5 but when youre doing only 3x5 and the last set you probably wont get anywhere over 2 or 3 more reps. Ill try it out anyway.
also on a kinda unrelated note after doign the aformentened routine I started getting strechmarks after a month, which I never got before doing any other routine. I kinda hate them and wish they would go away.

>>41574980
Not an expert but I'd say higher frequency?

can you get fat if you only eat vegetables and meat

>>41574985
>and the last set you probably wont get anywhere over 2 or 3 more reps
Thats rite but when you fail a set (twice?) you have to do a 10% deload and then you'll smash 8-10 reps on the last set
Thats what makes gslp special
He stole it from 531 though

>>41575007
Yes if you eat more calories than you burn. It's harder to do that with meat and veg vs Doritos and ice cream though.

>>41575007
Read the fucking sticky

Like, if eating is a coping strategy of your brain to deal with (c)ptsd you can overeat on anything

>>41575013
alright list question. What should my lifts be before I could move into an intermediate program? Im 205 now but my goal is to be 185.
My current weights are
Squat 5x6 155 (sprained ankle half a year ago still kinda feel it squatting)
Bench 5x6 145
Row 5x6 135
OPH 5x6 115
Deadlift 1x5 235

Is it true that when it comes to size, shoulders respond better to high repetitions than to high weights ?

>>41575034
If you're a healthy male between 18 and 35 you should do 405x5 deadlifts with good form Squats should be over 315, bench over 225 and ohp over 135. You should reach 405 deadlift last

So I have some kind of pain that is hindering my progress because it prevents me from bench pressing. I'm not sure if it's my shoulder or what. The "pain" hurts when I press it like deep inside my armpit to the right side of my right tit. Is that a shoulder injury or something? Also hurts when doing lat pulldowns. Most other things are normal but chest stuff makes it really hurt

I have similar symtoms. Doctor said I should to to pendulum stretch with 10kg db daily for 5 min and it works ifI'm persistent

>>41575073
great thanks for info

>>41557482
How do i make my legs work good again after squats?

More BW or less weighted calf raises better for calf growth

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>>41575617
You crazy motherfucker! Must have hit them legs really good, huh? What did you do, 3x10 leg press?

>>41575617
>>41575752
didn't read
Still, complaining about doms is cringy af

>>41557482
tongue+jaw posture and low-rep multi-joint exercises.
Consume good cholesterol with breakfast (cholesterol is a precursor to test).

How wide should my grip be when benching?

>>41562959
Low test beta detected

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What are your thoughts on Overtraining?
Is there anything wrong with me lifting 6 days a week (PPLPPLx) and doing a form of cardio (running 3 miles or rowing 5k) also 6 days a week?
I'm also cutting so i do feel pretty sore since i don't get to eat as much as i'd like. i think every now and then i may take two days off.

tl:dr is overtraining a meme?

>>41575943
If you're not progressing, you're either under- or overtraining
I think overreaching is the better term
That looks like a bit too much tbqh

>>41575981
I feel that if I do PPL only 3x a week is too little, and the cardio helps me with my cut. How should I go about it then in your opinion?

>>41576018
pplxpplx
cxcxcxx
There is obviously no definitive answer

>>41576099
yeah the pplxpplx is pretty good.
i'll keep doing cardio as much as i can and see where that takes me. Cheers anon

On average how many calories are bean and cheese tacos?

>>41572875
Not too sure how well face pulls hit my lateral delts, but I usually go for 20 reps x 4 sets at a weight that I feel an intense burn around 15 reps. Although I did Arnold Presses for the first time yesterday, I could feel them hitting my lateral delt pretty well. Might want to try that out if you can

>>41574776
>separating shoulders from chest and triceps
>separating abs from legs
There's literally nothing wrong with this, it's much better to hit shoulders on a day you don't do chest to maximize the weight you can use
also, abs can be worked whenever desu

>>41575039
pls respond

Should I be guestimating calories burned while weight training, and entering that into mfp?

If so, is 200 calories a good guess for ~45 minutes of weights? I weigh 230 or so.

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About to start doing a program but I want to keep track of my progress. Anyone want to show their templates they use? I'd like to use an excel style sheet. Probably google docs so I can see it whenever and update it through my phone.

Lower back is fucked, what exercises can I do while I let it heal? Bench, seated curl and seated shrug okay?

>>41577157
Seated OHP, flies, chest-supported rows or DB bench rows, leg press (maybe single-leg if you have to), leg extensions, ham curls, seated calf raises, db lateral raises, skull crushers, maybe lat pulldowns.

>>41576932
yes. but the real profit is in adjusting your diet based on weight loss trends. measure daily, react every 7-10 days based on trends.

>>41575039
MOST of the body responds better (in terms of size) to more volume. find whatever rep range and weight allows you to put 40-60 reps on a body part (including overlapping exercises) twice a week. (or equivalent volume if doing 3x/fullbody)

>>41573323
Avoid the fries LOL. Focus on the burgers, always no mayo. bacon stuff is tasty but not cost-effective. the mcmuffins are good. Look at the menu for the entre items and generally pic the best ratio of proteins to kcals, after you subtract for the pure fat shit like mayo or secret sauce.

>>41575013
>stole it from 531 though
Which was a direct ripoff of BiggerFasterStronger, the program wendler did when playing hs ball. He even admits in his "max effort" book that he used to do that program, and then POW a year later he publishes a ripooff.

>>41575034
>What should my lifts be b
ignore number answers. when you repeatedly stall when trying to progress on a beginner "add weight every workout" program, THEN you move to an intermediate "try to progress every week" program. When you stall on that, then find a program that progresses once a month or more.

Should I be worried about being a genetic dead end?

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>>41577060

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>>41577361

My past couple of sessions haven't been so great. I feel demotivated by lowering the weight and upping the sets and reps. I just couldn't do more than 1x15 of 40% of my previous 1RM for bench...
Should I give it time? Take another scoop of pre next session to fire myself up?

Any tips on proper OHP form? I don't really understand how the fuck youd shoulders should be helping during the whole thing. I mean, I get that you push the bar vertically basically right in front of your face and then kinda move forward as you do it. Is this supposed to help with the lift itself? Because for me it does fucking nothing. I didn't even manage to 5x5 27.5kg today, fuck.

Will replacing meat/fish with protein powder help me lose weight?

I have very narrow shoulders, what are the best exercises to broaden my frame?

Thanks

i'm about to buy groceries, I understand the food pyramid starts with vegetables and above that is meats/fish, above that is the rest.
before i go and buy stuff that's just part of recipes for https://drive.google.com/drive/folders/0B0C7oWux2v-8TWhZWHBnZV9hRVk these, is there a good list of foods i can make my own meals with?

>>41577666
Look to Ripptits. He goes into great detail on this.

Is there anything wrong with superseting different muscle groups like pullup sets between bench sets or dips between OHP to save time?

Is there a recommendable gym in Munich? Preferably around Münchner Freiheit.

What do you guys do for big juicy traps? I feel like that would make me look more masculine as I'm starting to thicken everywhere but there. I prefer free weight or bodyweight compound exercises that I can linearly progress in.

I already do:
Low bar squats
Press
Bench press
Conventional deadlift
Chins
Dips

>>41557482
>does high test change my bone structure
>being this retarded
if you lose weight your face will look more chiseled, but test won't affect it

>>41578460
OHP utilizes triceps quite a lot so if you're trying to go heavy doing dips in between is going to be fatiguing as fuck.

>>41577335
A genetic loser that wins is an underdog
A genetic loser that loses is meeting expectations at best

You have nothing to lose and everything to gain

>>41577742
Protein powder is less calorie dense than some meats but probably about equal to most fish. A better idea would be to keep the same protein portions in your meals and reduce the amount of fat and carbs

How do I get lean? I've bulked for 4 years straight and now I can't seem to get leaner.

I cut for about 1.5 months and lost 8kg and don't look ANY LEANER.

WHAT AM I DOING WRONG

>>41578499
I had decent pauses between them ,I supersetted because I didn't have enough time but I'm thinking of supersetting different muscle groups like rows and bench or pullups and bench but I heard they draw blood from one another and you get worse results.

>>41574405
Whole milk is easy to put down when you're full, high in fat and has decent carbs/protein as well

>>41578529
A genetic loser that wins is a mistake
Only the generically superior should have the privilege of breeding.

I'm always the last post in every thread I post in and therefore don't get any (you)s. How do I up my reply game?

>>41578626
Take this (You)