QTDDTHOT - 1k minimum edition

I'm hitting a plateau with OHP and was reading up some shit about dudes who couldn't get over the hump until their shoulders got bigger. I do 3x5 right now not counting a 1x5 warmup, would hypertrophy look more like 3x12 with lower weight?

>>41688347
why should I not just kill myself?
>24 yr old
>lifting for 5 years
>guys are mirin
>girls dont give a fuck
>go out every week (parties, bars, etc)
>nofap 98 days
>autism
>don't manage to talk to girls
>always between "not drunk enough to be social" and "too drunk to be social"
>reactions from girls always seem to be "eww not that guy"
seriously. I feel like shit everytime I think about relationships, girls, etc. As long as I can ignore it, I don't care, but especially when I go out and nothing happens, like tonight, I feel depressed and just want to kill myself.

>>41688387
are you failing at bottom of lift?
work on ant delts

are you failing mid/top lift
work on tris

when you finish your set of OHP do Push Press as heavy as you can go for triples
>>41688392
>24 years old
many people would kill to be this young again, look up opportunity cost

>>41688413
yeah ayy lmao
I'm fucking doing everything I can to optimize my life.
I stopped fapping, stopped watching porn. stopped playing video games.
This is literally the first time I'm on 4chan in months. I don't waste time on the internet. I have no social media besides whatsapp. I read books daily. I started journaling, I exercise daily. I try to develop every habit that's supposed to be "good". I feel great honestly.
But it's this fucking thing that makes me depressed. I'm 24 years old, I go out every week and I never had a gf. You can tell me "that's not bad and it's still early" all you want. I'm still lying in my bed and crying.

>>41688479
30-35 is pinnacle of mans life meanwhile 15-21 is pinnacle of female life, girls are much likelier to have bf at the age u are, but slowly that changes, if ur 30 and independent and no gf then you can start to worry, if your close to 35 and still move to an azn or south american country and find u gf brah

how do you stop from eating? im trying to cut but i get way too hungry.

>>41688479
how tall are you anon ?
how would you rate your face ?

>always between "not drunk enough to be social" and "too drunk to be social"
it seems like you have confidence issues, you dont need to drink to get a gf

>>41688588
the first week in the hardest, do IF and don't break diet, once stomach has shrunk some and brain is used to operating without food you will be fine

6ft4 118kgs trying to get to a nice 105/100kgs cutting at around 2.2k calories. I'm having trouble with my diet keep falling into the binge eating trap. Mostly happens when I'm hungover. Is it neccesary to give up acohol? at least until I hit my goal then just drink in moderation to maintain my social relations?

Also trying to start running to hit 10km. Sorry for a shit question just need some perspective on those who've actually made it at this height.

>>41688669
>Is it neccesary to give up acohol?
> at least until I hit my goal then just drink in moderation to maintain my social relations?

yes
cutting is easy mode when you dont go out for drinks because it usually always ends up in massive calories surplus (from alcohol + the beer + the food you usually eat during or after a night out + the shit you eat when youre hungover as fuck)

>>41688669
eating alcohol is like eating a shit ton of bread, except the bread in your case makes you eat crap food I doubt you are big enough to cut and lol if you think 220lbs u will look good unless u have been training for 4-5 years just recomp, eat a bit less maybe 2500 and workout hard and I would give up alcohol that is one of the main reasons normies who gym stay looking like normies, a drink a couple times a month, hard liqour don;t get shitfaced is ok

>>41688347

do you guys take anything before working out? i usually work out in the morning about 2 hours after i wake, but i don't take anything before at all, not even breakfast.

>>41688704
no, if I feel like workout out empty stomach I do and eat after if not I eat but usually eat make me tired so often skip but if I can eat and deal with tired I prefer

File: 2017-05-24 22.19.31.jpg (2MB, 1820x2335px) Image search: [Google]

2MB, 1820x2335px

SS+GOMAD y/n?

>>41688703
yeah desu im proabably not big enough to look that great, but I'm not really looking to be arnold rn, i just want to have abs and look fit/athletic to normie standards. I know what i'll look like and i dont wanna be a bodybuilder i just wanna be healthy and ripped so i look good in clothes if you know what I mean? but thanks will cut out the alcohol and lift/run harder

i dont get what u mean by a recomp tho?

>>41688347
why the fuck did you start a qtddthot when we have one already, that isn't remotely near the post limit?

that's my fucking question

Is the Juggernaut Method 2.0 any good for strength and gains?

File: progi.jpg (151KB, 766x426px) Image search: [Google]

151KB, 766x426px

what does /fit/ think of my routine? (modified PHUL)

File: 1432088258750.jpg (425KB, 2048x1975px) Image search: [Google]

425KB, 2048x1975px

I've lost 115 pounds and im starting to see the early signs of loose skin, is there anything I can do to mitigate the effects of this?

I've been doing strength training but would it be ideal to maybe do hypertrophy type of training or something to fill out the skin?

>>41689630
>SS
y
>gomad
>n, you're too fat already for a power bulk

>>41690251
Is that actually fat? I thought I was pretty lanklet

>Bulk season
>Legs Push Pull Legs Push Pull

>Cut season
>Upper Lower Cardio Upper Lower Cardio

Sounds good?

File: routine.jpg (50KB, 700x600px) Image search: [Google]

50KB, 700x600px

I have some questions about this routine, and other stuff.
>Would it be acceptable to change the main lifts from 3x5 to 3x8 and get rid of AMRAP?
>Am I supposed to increase weight every session or every week?
>I want to go to the gym every day, is there anything I can do on my rest days? Bodyweight, cardio, abs, etc?
>Should I do the very popular and well rated Reddit PPL instead?
>https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>>41688614
I'm 5'7 and probably a 6 or so - I don't know, I've literally been told both "you're ugly" and "you're handsome" by girls.

the thing is, I don't really give a shit, I feel confident, I have no problems talking to people/girls (at least when I know them), but when the only reaction after making eye contact with girls (which doesn't happen often in the first place) is basically "eww" - great confidence boost. not.

>>41688347
Some people really think that 4chan's a safe space. what u think bout that

How do I fix my muscle imbalances caused by scoliosis. Left side is bigger than the right and whenever I lift a bar it tilts like hell.

>>41689630
yes

can't bleive thread is till up

>>41689895
recomp = lose fat gain muscle

it took me 5 year s@ 6'5" to get anywhere near 100kg lean
>>41689931
post

>>41690249
nah will take months to fix u just gotta deal with it and stay skinny so it wont happen again
>>41690555
you probably have creepy face, post pics and i will tell u if u deformed

File: cheekibtfo.jpg (216KB, 640x960px) Image search: [Google]

216KB, 640x960px

>>41690556
look what anon send me

:^)

>>41689630
>those arms

what the fuck?

I haven't touched a barbell in 2 months because reasons and I'm a fag.

Are pistol squats a good leg exercise? I've reached 8 pistol squats with a 30lb kettlebell in the rack position, aiming for 12-15 before my vacation ends. I can do 15 without a weight. I'm doing bridges, too.

I'm wondering if these will maintain/improve my leg strength. When I get back to the gym, will I become stronger or weaker in the legs? The weighted pistols seem a bit crossfitty but they do give me a sick burn in them glutes.

>>41692254
ew

>>41692367
pistol squats is meme, do atg squat

>>41688347
I can't do more than 2 chinups and a single dip.

Should I do negatives, or work my way up assisted?

>have a massive cheat day on Saturday
>heard water weight goes up from cheat days
>this morning piss into a 2L bottle and nearly fill it up ( bathroom was being used, was about to piss myself, emptied bottle after and threw bottle out)
Was that all the water from cheat day?

>>41692425
do pulldowns

File: 1494850117594.png (544KB, 948x960px) Image search: [Google]

544KB, 948x960px

>>41692398
>not wanting to hotdog those buns

shiggy diggy

File: 100px-Senor_Cartgage_Profile.png (22KB, 100x306px) Image search: [Google]

22KB, 100x306px

>can very easily see my ribs now
>but still have a nasty gut
I look like fucking Senor Cardgage, do I keep cutting or try bulking?

>>41692484
gain muscle

File: fitfitfit.png (19KB, 700x600px) Image search: [Google]

19KB, 700x600px

>>41692504
So bulk or eat at maintence? I'm doing pic related for my beginner program.

>>41692511
eat 300kcal over maintenence

>>41692526
I'll give it a shot, thanks.

>>41692775
np

how long does protein stay "usable" in your system? i'm sure i sound like a retard but for example if I eat a steak, how long do I have to work out and utilise that protein before it's wasted? does the human body even work that way?

>>41688392
Sounds like your main focus in life is obtaining women, this is your issue.

>>41689630

GOMAD is for literal skeletons, you would just end up fat

>>41693768
idk scientifically but for all practical purposes, 24hrs, make sure u eat protein everyday, that is all

>>41693821
yeah gomad is for retards I suggest POTAD

pound of tuna a day

Sup bignipa

>>41694437
sup fag

How important are warm ups?

Like I'm barely squatting 62.5kg and this app is telling me to add like another 20 minutes to my workout just to fucking warm up, going up to like 80% of the weight.

File: Untitled.png (8KB, 819x460px) Image search: [Google]

8KB, 819x460px

please help my walk is really weird now that I've lost weight. My shoulders are wide and then just drop down at my hips in a weird way and when I walk its like I push my hands in front of me??
something like this

>>41694513
I do 1 set warmup, good if you dont wanna snap ur shit up

I can't seem to add protein powder to my oats, every time I have attempted it is fucked up and nasty.

What gives? Quaker Oats Microwaveable Rolled Oats btw.

>>41694545
i dont even
>>41694604
just deal with it, probably add less powder

>>41692511
I never understood the AMRAP, if you can do more than 5 reps, doesn't it just mean that the two first sets are too easy ?

File: 666.jpg (127KB, 1006x1600px) Image search: [Google]

127KB, 1006x1600px

bulk or cut brodies

>>41695001
lift and for god sakes eat

>>41695130
>ate] [Auto] 1 new post
dam brodie why u gotta be like this but alright

>>41694930
I'm rarely able to do more than 5 or 6 regsrdless so I guess it doesn't really matter.

>>41694576
I do 1 x 10 bodyweight squats to make sure my form is right, guess there's no harm in doing it with the bar instead

File: ca3b74a7f8c329d83bdb2e5d7f1a4bac.jpg (386KB, 1269x944px) Image search: [Google]

386KB, 1269x944px

>18, soon to be 19 britbong dude
>210 pounds skinnyfat
>6 foot
>meal been getting more and more irregular
>stopped doing exercise after a tiring holiday because of lack of discipline

Pls /fit/ where do I start to get back on track again

File: IMG_20170604_020639.jpg (2MB, 2610x4640px) Image search: [Google]

2MB, 2610x4640px

Are my muscle insertions good?

>>41695611
bar is fine, maybe put a little wight on
>>41696014
just do something dont give up, drill piece sky etc

>>41697004
7/10 needmore muscle tso i can tell

>>41688392
you got a drinking problem mate
not saying you're an alcoholic but you're leaning on a crutch

when someone says "text me to let me know you make it home ok," are they for real? I only actually do it 50% of the time. when I dont, they never follow up. when I do, they either dont respond or say something like "ight goodnight"

>>41688347
Is it dangerus to deadlift if you have scoliosis?
Why people at the gym that clearly made it keep going to the gym and waste there time instead use and benift thire gains?

Is "rucking" (walking around with lots of weight in a backpack) a decent way to train back muscles for a skelly? I'd like to do it but a lot of people seem to do it because of the calories burned

>>41697030
Are you BN?
Gyno guy?

File: 1462506138334.jpg (79KB, 450x450px) Image search: [Google]

79KB, 450x450px

>>41697577

Jesus Christ no. It's a good way to put WAY too much strain on your knees and lumbar and genuinely fuck yourself up, especially at earlier training stages.

There's a reason you have to train up for long backpacking trips and why the military doesn't do ruck runs until fairly late in training. It's like suddenly gaining 50 pounds and doing what you did before.

>>41696014
>6ft
>210
>skinnyfat
Yeah no. Stop lying to yourself. You're fat plain and simple. You start by getting on a treadmill

File: f.png (3KB, 302x523px) Image search: [Google]

3KB, 302x523px

Pain in my foot

When I stand or walk for long periods of time I'll start to feel a weird pain every time I bend my foot up, like to take a step or stretch it. It's not the "burning" of plantar fasciitis, it feels like there's an electrical wire running through my arch. For some reason it only happens in my left one. Normally it would only appear by the end of the day when I've been wroking for a while, but I just started a job where I'm walking back and forth nonstop for 8 hours, and by the halfway point I'm having to hobble like a retard to avoid extending my foot. It doesn't hurt my heel or ball, just a thin line in the middle. Might be some issue with the flexor digitorum based on some shit I just looked up, but how would you go about fixing that?
Does anyone know what this could be? Pic related is where it hurts

Is it okay to eat brown rice while on a cut?

File: 1496155905740.png (363KB, 682x461px) Image search: [Google]

363KB, 682x461px

hey /fit/, today I couldnt go to the gym because of a slight but debilitating pain on and a little over my ankle and on my tailbone. My last work out was last friday, where I accidentally loaded 10 extra lbs to my clean and my elbows fell onto my legs because shit gym with no bumpers (mind you that Im still a dyel fuck, it was 95 lbs), during the incident I already had a slight pain in the bonetail.
Did I arrive at snap city?

>>41698044
Might be the flexor digitorum, might be the cuboid bone pressing on the nerve.

Visit a physical therapist, he'll run a few tests and tell you the proper diagnosis.
Don't do electrotherapy/kinesitaping, it's a hoax. Just get the diagnosis and google the exercises appropriate for it. It will save you money, and time that PT's usually spend on giving you bogus treatments.

>>41698171
btw, the pain on my leg feels as if there was no blood circulation, but with a little bit of pain.

>>41698213
just saying, but electrotherapy and all the shit a PT has to their disposal actually do work, tons of studies confirm this and that's the reason they're still being used
even if the benefit is minimal, its still a benefit that is statistically significant

>>41698044
Go see a physical therapist indeed, but i doubt it's the flexor, you should be having more trouble then

>>41698051
it doesn't matter, calories in vs calories out

>>41698171
probably not, can you aggravate the pain by doing something?

>>41698213
>>41698312
Preesh, guess I'll see someone

>>41698371
if there's any way you can provoke the symptoms I may be able to help you a bit more but sole pain had a pretty broad range, as there are tons of small foot muscles as well

>>41697568
no, just dont max out or go super hard
>>41697577
not good for back muscles also use a vest not shit inbackpack abnormal weight dist
>>41698044
see a doctor, try to get some opiods
>>41698051
sure just dotn be fatass
>>41698171
2 weks off if u not fixed, see doc

My squat isn't progressing correctly and I think it's a balance issue. I can leg press 4 pl8s but can barley squat 150lbs. Any other anons go through this. It's difficult for me to even do body weight squats and keep my balance.

>>41697004
I dunno bro. Maybe you should actually gain some muscle so we can fucking tell...

>>41698433
u probably arent going down far enough on leg press, also might be a case of u being an awkward squatter, do 100 bw squats a day at ur house

>>41698444
Will that actually help? Seems like good advice.

>>41698459
yes you will get used to the movement, your stablizing muscles may actually get enough fo a workout that you will feel sore the first month ro so and may need to stop squatting for a time or lower weight and volume until your stablizer muscles are full built and healed

>>41698444
Will that actually help? Seems like good advice. I am going down very far on leg press. Like I said I think TS a balance thing more than anything.

>>41698491
It's*

Do steroids appear on work place drug tests?

>>41698515
no, unless you work at Olympics

>>41698476
Thanks man. Appreciate the advice.

>>41698312
>aggravate pain
at the bottom of an atg squat, even without weight, my ankle hurts like bitch, and during the ascent almost at lockout my leg weakens and hurts a little bit.

>>41698424
>2 weeks
damn

>>41688347
Just strained my ankle, for how long can I not squat or deadlift now?
Ohp, bench and pendaly row should be alright, right?

>>41698524
Neat.

I'm scared of needles, what are my options

>>41698553
2-3 weeks

nothing standing no standing ohp no standing rows, no rows where u have to push with feet

My bench has been stuck at 120 lb for the last two months. If I move up to 125 lb, I can only get one set of five in before I can't finish. What am I doing wrong?

>>41698556
none, oral dbol may do something but you will fuck urself up, use a needle unless ur women or u might ad well stay natty

>>41698531
honestly it sounds like a nerve problem, do the thing on the pic SLOWLY (lower head and raise toes towards you in that position) and see if it hurts

>>41698568
food
'
try db bench

>>41698578
I'm just really sick of DOMS. I don't even have intermediate lifts yet.

File: sciatic nerve.jpg (56KB, 1920x1080px) Image search: [Google]

56KB, 1920x1080px

>>41698588
goddamn forgot the pic

>>41688347
so guys, already defined my macros, for an idea of healthy meals to prepare, but where can I check the average nutritional value for the stuff I'm gonna eat?
I'm meaning that stuff that doesn't have a sticker on it, like eggs, a cheese slice, a portion of beans

>>41698564
>2-3 weeks
Jesus christ
Just fuck my lifts up

>>41698617
literally google "nutrition facts eggs" or whatever you need to know

>>41698661
did the doctor actually tell you you tore your ligaments or did you just take a bad step, it hurts and you THINK you strained it?

So I just went to the gym for the first time today and oh my god it was an amazing experience. I want to be there everyday now. I'm doing SS and was wondering if I could make it a 4 day split rather than a 3 day one. So instead of
AxBxAxx

It would look more like
ABxABxx

Would that be fine? Would gains come any faster?

>>41698685
just do axbx repeat u massive faggot if u workout 3.5 times a week its fine u it doesnt have to be the same number of workouts every week

>>41698588
Doesnt hurt at all, should I go to the doctor?

>>41698685
If you're just starting, stick with the 3 day split. See how your body handles the workload for now.

>>41698700
could still just be absolutely nothing if you're worried, yeah see a doc

>>41698671
is there a reliable library or wiki people use to look it up?
but thanks, nutrition facts seem to be the key words I was missing

File: Return_of_the_Prodigal_Son_1667-1670_Murillo-e1423348281457.jpg (150KB, 1030x571px) Image search: [Google]

150KB, 1030x571px

>on a 6-day PPL split
>seeing good size gains and some slight strength gains, having a good time
>not at 1/2/3/4 and ashamed of it
>abandoned a beginner program because eating at maintenance was making progress slow
>actually counting my calories and eating at a slight surplus now
>wondering if I could get stronger faster if I went back to a beginner program

So should I hop back on a beginner program if I want to get to 1/2/3/4 faster now that I'm eating more?

I'm running with a friend who is trying to get back in shape. As a result he is a lot slower than my usual pace.

Will it hurt me if I run consistently but at a lighter pace? Is it still fitness?

>>41698756
brosplit for aesthetics

push pull for strength

pick one

>>41698797
go run on treadmills together till he can keep up, or just be nice and slow tf down

>>41698812
I am slowing down for him. But does it still count as 'exercise' if you're going way below what you are usually capable of?

I'm slightly overweight with 193 cm (6'4") 105 kg (230 lb) and I don't have any gym nearby, what is a good way to exercise at home with visible affects? How many squats, push ups and sit ups should I do in a day?

>>41698846
it burns calories
>>41698856
no but do it anyway

>>41698856
try hiit and look for a routine on the body weight general

File: picture.jpg (44KB, 400x400px) Image search: [Google]

44KB, 400x400px

Is this achievable natty?

>>41698860
How many?

>tailbone
>no pain while doing normal every day stuff
>no pain while heavy lifting
>hurts like a bitch if I touch it even lightly
just noticed this a few minutes ago
what do?

Suggest me a home workout routine please, I've been procrastinating since forever. Too broke for a gym

>>41699162
job applications xF

File: sxcdbsdgb.jpg (31KB, 250x250px) Image search: [Google]

31KB, 250x250px

>>41699140
pls help

>>41698915
3 sets of 20 incline push-ups nightly
3 sets of 25 squats and just hold the position for like 30 seconds after
3 sets of 30 situps.
Obviously as you get stronger just add more reps/sets on, but doing it nightly is a good start.

>>41699185
kys

>>41699214
Thanks

>>41699216
>is a tripfag
your opinion is irrelevant.

Anybody here do hip add/abduction machines?

>>41699234
k

kys

Let's say I can do sub-maximal pushups for 30x5. What's the difference if I have 2~5min rest intervals between sets vs sets spread throughout the day (GtG, I guess)?

>>41699697
do them at one time

>>41699721
You mean the former? Why?

How feasible is it for me to drink a few glasses of chocolate milk a day during a bulk? I'm crutching on them to hit my macros.

>>41699721
because that is how you train, do you see people working out 4 times a day for 15 min each?
>>41699781
chocolate milk is made from gross puss milk that is too gross colored to sell to people so they just make it chocolate flavored and put in food coloring to mask gross look

>>41699721
>>41699945
shut the fuck up and take your trip off you useless faggot.

>>41700114
>only answer stupid questions if your stupid ass has total > 1k

>or if you look joocy, if anon doesn't think you look joocy may ask for pics

requesting pics

>>41700131
>making demands ever as a useless tripfag
kys

>>41700147
kys

File: How.png (98KB, 612x491px) Image search: [Google]

98KB, 612x491px

how to into cut?

>>41700156
lower calories or do keto

80kg 69" here, generally out of shape. I pretty much have noodle arms with all my fat concentrated in and around the stomach area. I'm currently cutting and on my second week of c25k. I want to add in some strength training 2d/week, can I take starting strength and simply do AB every week, or does it fuck it up by not doing ABA, BAB?

>>41700211
wat? lift 3x week and just eat lots of protien and lift brah u thinking way tomuch about this shit for beginner

>>41700172
160lbs
5'8
Lift 4 times a week
No cardio

How do I figure out macros? I hear varying numbers, kinda confused

Also any general tips?

First time doing a water fast here. Do you still work out while on the fast, or is that overtaxing our body?

>>41700243
I don't have three free days for lifting. I have two.

>>41700254
eat as much protien as u can without eating like fucking 3+ shakes a day, look up bmr, go from there, adjust as needed
>>41700262
workout or u will become skelly

>>41700279
make time for gym or leave gains behind, ur choice anon

>>41700287
Thank you BigNig™

>>41700294
Fuck off if you're not going to answer the question. I made 5 days of time.

>>41700324
what did he mean by this?

how long do I have to make gains before I look like I have gains? right now when I flex my arms grow like 50% bigger but unflexed I'm DYEL af

>>41700541
3 years

Ways to stop being a wristlet?
Is it a simple as work forearms?

>>41700849
yes, I gained an inch on wrists srs

>>41688347
Is it gay to suck woman's dick?

Who is bignig and why is he such a narcissist? What I'm basically asking is: Did his parents put him on a pedestal or did they put the pedestal on him?

File: 1330320075824.jpg (86KB, 424x232px) Image search: [Google]

86KB, 424x232px

>>41701982
I am the crimson chin nigga

>>41699945
>4 times a day for 15 min each
Not for 15mins, but those who do GtG train a movement 4 or more times a day. Note that this is for high reps.

>>41701958
Yes.

>>41688699
never understood this meme
if you stick to like a 25% vodka diet you'll never be hungry and you can easily run a caloric deficit or meet your bmr.

unless you're a fatass to begin with in which case i cant relate at all or help you

File: uwotm8 2.png (409KB, 367x495px) Image search: [Google]

409KB, 367x495px

>>41688479
there are women on this planet RIGHT NOW who are willing to fuck you, but you have to talk to them first. They are not going to approach you. Its a numbers game and you might have to talk to 10 girls to get a number, you might have to get 5+ numbers to get a girl who'll commit to a date, it might take 3+ dates to get a bang....

point is you have to talk to dozens, if not hundreds of girls to have a meaningful love life, and you will have to get rejected a bazillion times along the way. You have to realize rejection means nothing.

if you really want to make social skills gains then read everything on this forum and fuck what anyone says. You and everyone here has the potential to become a normalfag
rooshvforum.com/forum-20.html

godspeed

>>41692245
oh for sure i respect that aspect, i've been lifting as a hobby on and off for like 3ish years. I'm probably nowhere near as big, but I mean I'd rather just be slim/athletic for the time being than continuing on being overweight. I grew up playing rugby/training etc. So i'm not a total beginner I'm just overweight because I eat too much and don't train enough.

Also, planning on going on a vacation in 4 months, so I'd rather as a very worst case scenario be "skinny" than fat. although it'll probably be more like me being tall/slim/fit do to somewhat training + proportions.

>>41692254
This reminded me that I have to go for a tan tomorrow

>>41690233
Do what your body feels like doing, not what you've programmed weeks in advance.
You've labelled week 4 as week 3.
I don't know about anyone else specifically, but I myself don't do more than 1 compound movement every time I train, so I'd reassess that.
You haven't organised the workouts into the correct (as per popular opinion, and mine) order: barbell>machine/dumbbell>cable>bodyweight.
Too many numbers, but that's a plus for your because it would help you out, congrats.
Props to you for being so careful. But generally you need to be more impulsive when it comes to exercising, because if you repeat a routine every month (even though your second month is not portrayed), your body will acclimatise and you will stop growing as fast.

6/10 imo

>>41697004
9/10 frame, skeleton wise
3/10 muscle development
need more time

File: image.jpg (13KB, 196x250px) Image search: [Google]

13KB, 196x250px

What's an appropriate amount of ephedrine to take?
I have 8mg pills taking 3 in morning, 2 in the afternoon, and than 2 before bed a total of 56mg per day.

File: 15035035_153567538451319_3926587985381818368_n.jpg (7KB, 404x404px) Image search: [Google]

7KB, 404x404px

>>41703312

>>41703312
Forgot to mention I'm stacking it with caffeine pills 100mg 2,1,1 totalling 400mg a day. Not taking any aspirin

>>41703323
Why? It's great for cuts and prevent muscle loss

So I'm doing nsuns 5/3/1 and after 3 wasted sessions trying to get front squats figured out I've concluded there's something fucking wrong with me and I don't want to waste any more time on it
Could I just replace them with more backsquats in the 8-12 rep range?
If someone does back squats exclusively with the only other leg work being single leg press/leg curls, will this lead to imbalances?

>>41704172
The front squats in most powerlifting programs are generally included for the purpose of hitting the quads directly and building the upper back as an assistance to the deadlift. As long as you have those points covered, whether with more back squat volume or with assistance work focused on the quads (and something else to strengthen the upper back), it's not important to front squat.

>tfw 5'8
Tell me truthfully, is there anyway to improve upon this?

Is the more protein the better usually how to go? Say I hit my protein for the day, would it be better to choose yogurt or fruit as a snack, or does it not matter?

File: 8373718.jpg (90KB, 400x400px) Image search: [Google]

90KB, 400x400px

Hi /fit/, /lanklet/ here.

5'10
125lbs

How the FUCK do you guys eat so much? I've been trying to eat healthier and increase my intake just to establish a routine, and do basic exercises to get into shape (sit-ups, push-ups, chin-ups, pull-ups, bodyweight stuff in general.)
My daily food intake is 2 eggs for breakfast, 2 4oz chicken breasts for lunch/dinner, a salad with an oil-based dressing to supplement the chicken, and several glasses of milk, and I feel absolutely GORGED after each and every meal.
Is there a way to consume more without it being pure fucking fat to gain weight? Also, is there a home regimen I should/can follow if I'm too self-conscious/poor to get a gym membership?

>>41702308
a play rugby too mate?
>>41702592
go for a tan, tall drink of water named niggy-kun?

>>41703312
ephedrine is illegal mate

>>41704172
no do 100 bodyweight front suqats are hope with le broom
>>41704246
lbs
>>41704269
sure anything up to 1g per lb is good i prefer 1g per kg
>>41704279
5'10
lanklet wut

eat many meals a day

>>41704545
I guess lanklet implies tall, then just hungry skellington.
What should I supplement my main meals with? I don't want to eat shit. Just portable veggies I can take to work?

File: thicc2.jpg (71KB, 432x600px) Image search: [Google]

71KB, 432x600px

what is this exercise called?

>>41704610
dunno ,nobody knows actually

>>41704700
>doesn't know the answer
>replies anyway so that question won't get a real answer

>>41688347
how do i tell when a certain lift is hurting a muscle as compared to just causing soreness/exertion?

>>41704610
usually like side bend or oblique bend or something like that

how do you even out unbalanced muscle tone on your quads?

>>41705397
so you have a 1 and a 2, one is twice as big, but add 10 to both numbers and the diffrence is minimized

>gain as much mass as you can
>>41705280
wait 4 days if it still hurts then bam

>>41688347
Is sucking but not fucking gay or will girls know you were just curios

File: 1496456349678.jpg (50KB, 640x480px) Image search: [Google]

50KB, 640x480px

>>41706700

>>41703252

Never thought about the order of the exercises. Good point. For the next month (after 1 deload week), I was thinking, bringing up the weights by 2,5-5 kg.

Beat way to increase work capacity without making me want to kill myself?

Pulled a muscle in my back saturday and it still hurts. Do I lift tonight bros? Should I just do arms and upper body until I feel healed? It actually happened doing leglifts on a bench I was just going too far almost doing a shit dragon flag. Snapped my shit up.

>>41688347
Just started third week of SL 5x5. On Squat Yesterday and on my 4th set I failed the 5th rep. Rested 3 mins went for 5th set and failed on first rep. The problem is I can feel my lower back is not strong enough to pull the weight back over top of my waist. Should I start rotating Squat and Deadlift like bench and OHP?

>>41698743
Do people even read the sticky?

http://www.wolframalpha.com

You can enter almost any food into this website and it will give you all nutritional values.

>>41688347
Can I continue my cut on GOMAD provided I still sit under my cal threshold? What about all the fat from the milk?

>>41707321
preworkout
>>41707665
gomad is bullshit do potad, pound of tuna a day>>41707620
need more time working out, lower weight srs

>>41707489
nope, rest 2 weeks srs

What are the pros and cons of doing cardio on lifting days?

>>41707816
cons - tired so shit workout
pros - lose weight so better aesthetics

>>41707776
I can't stand tuna.............

Should I just suck it up?

>>41707776
What kind of low weight work should I make into a repetoir? any recommendations?

>>41707872
eat chicken nigger

>>41707907
FIRST

100 bw squats at home every day for a month then lower weight approx 80% fof what u did 5rm before

>>41699157
pls respond

Hello /fit/, I'd appreciate some help with intense lumbar spine aching.

It started when I rested my back against a metal bar waiting on the bus for 10-20 mins. I already felt a tense pain once I got off.

At training, the pain shot up and I had to call my training short. The next day I was incapable of picking things up from the floor due to the pain.

I'm following Bill Starr's Rehab Protocol by performing light bodyweight squats and good mornings (3x25) to alleviate the pain. I'm also sleeping on a solid surface and applying anti-inflammation medication.

I was running TM on a caloric deficit for roughly 2.5 months, which might explain the terrible recovery rate.

Anyways could you guys share your experiences and maybe give me some pointers? I'm hoping to get back into training in the next 1-2 weeks, hoping that's feasible...

>>41707816
>>41707836
Surely the sensible thing to do would be do cardio AFTER lifting?

>>41707964
Yeah that's what i was thinking but what do I know I'm not a tripfag.

How long should I wait to workout after eating?

BP 5x5
Squat 5x5
DL 5X3 (sometimes more if I can handle it)

2 sets of bicep curls on a machine and i do 7 lower half reps and a full one and 7 upper half reps and a full one, followed by 7 full reps. I'm sorry if that doesn't make sense, but I don't know how to explain it.

And then I usually throw something else in there like OHP or Pec Deck machine

>>41708077
1h is what the sticky says
You should've known this

>>41707934
if it's swolen and kinda feels like there is puss in it then there is puss in it u need to squeeze out lol

>>41708201
okay for strength/curlbro shit for irl

I do calves every god damn day
I went to a concert yesterday and they hurt like shit
this wasn't supposed to happen reeee

>>41707925
Great thank you for the advice!

>>41707934
Could be bruised.

Source: ski raced as a kid I never remember sitting comfortably during the race season due to crashes/sport is hard on ur tailbone

File: d.png (36KB, 657x696px) Image search: [Google]

36KB, 657x696px

I'm fat as shit (270lbs, 70lbs overweight) and eating 1500cals/day. TDEE is 2700.

Are these macros good?

Also, is less press a good alternative to squatting? Because of my obesity my balance is shit

>>41708436
No start squating at whatever weight you can you wouldn't make progress if it was easy. Even if your only doing your body weight squats are basically obligatory because of the back and core strength it adds.

File: 1496763578886.png (72KB, 449x498px) Image search: [Google]

72KB, 449x498px

When I squat my left knee makes a popping sound every 10 or so squats.
Its not much louder than cracking knuckles, I'm pretty new so I'm not squatting anything heavy, and it doesn't hurt(yet at least), but always hearing about squats messing up knees has got me freaked out. Is this just normal kinda joint popping or should I be double checking my form?

Any of you ever do an Inbody composition scan? I'm curious about other people's experiences and accuracy.

is bignig still a fat fuck island nigger

>>41707808
damn. Can I go and use the elliptical and then do some pullups and pushups and other shit?

File: IMG_20170604_224359.jpg (497KB, 1035x1634px) Image search: [Google]

497KB, 1035x1634px

Should I continue cutting? I wanna get shredded af for the summer but feeling small and weak af

Anyone here know of a really good Adonis belt workout?

>>41708796
why don't you start by cleaning your mirror, you sick bitch

>>41708456
I get the same thing as >>41708480

Should I be worried?

whats a good goal for a normie test-free chick?
1/2/3/4 seems possible but difficult :/

>>41688392
Post a full body picture with face.

Can you call yourself strong when you reach 1/2/3/4?

>>41704279
start snacking on nuts bro, a bowl of 100g peanuts is a tiny thing that I'll disapear fast if you place it next to your computer and its 650kc and 25 protein (roughly half will be absorbed unlike chicken or milk where you get ~100%)

>>41708924
.5/1.5/2.5/3

What are some goat supplements for bulking? AAKG? ZMA?

Dumbbels are too heavy for me to pick up, although I am pushing for 12 reps. Now my wrist hurt. What do?

>>41708288
dont do calves but once a week
>>41708480
100 bw squat at home a day
>>41708796
lift and gain mass first lil homo
>>41708924
post pics
of ass
also squats, donkey kicks, sldl
for datass
>>41709024
no try 2/3/4/5

WHEN PEOPLE SAY DO "ROWS" ON HERE, DO YOU MEAN MACHINE ROWS OR BARBELL ROWS

>>41709177
seems reasonable, thanks
>>41709277
so what, my only goal should be a bigger ass? lmao
also, id rather not be in your fap folder.

File: 1495694023321.jpg (125KB, 850x947px) Image search: [Google]

125KB, 850x947px

>>41709381
any Imyself prefer to do cable rows most of the time and have epic back but i always do barbellr ows a couple times a month
>>41709441
I only fap to 2d girls and roidchicks hunnie, pic is for bros and glory, anyway no goal should be to increase legs, and ass, more advanced add in hammie curls and maybe some calf curls depending how much you want bigger calves, unless you legit wanna look like DLB recommendationf or girls is focus on legs hard, still do upperbody but for example for guys we focus upperbody because that is what makes guys look most attractive and what we have natural advantage of, if you have a goal body post it and ill tell u howto get there

tfw have migraine and have been incredibly lazy today as a result/can't bring myself to lift

Can I kill myself yet this is really pretty fucking awful senpai. Not so much the headache but the lack of activity/progress.

>>41710406
take asprin brah, if ur day is really shitty take a day off and smoke some weed lols everyday doesnt have to be lift

File: 1480191529519.png (1MB, 960x804px) Image search: [Google]

1MB, 960x804px

>>41710362
sorry for getting a little defensive, i do really appreciate the advice.
i dont know if i REALLY have a goal body, (maybe thats something i should figure out?).
however, i guess my goal in general is to look strong and fit, (but not manly ofc).
i get focusing on legs and ass, any suggestions on the line between actually having arms and them not being to big? (just like, stop when I dont want them any bigger? lol)

File: waifu.jpg (98KB, 1024x576px) Image search: [Google]

98KB, 1024x576px

>>41710587
naturally unless you are top 1% of genetics (these are mostly black and swedish girls) you won't have to worry about getting arms to big, and even if top 1% it would take years of training like 3+, unless you do steroids you won't get "to big" for any fit guys, skellingtons might be put off though bu that comes with the territory, anywhey, legs and glutes are some of biggest muscle sin body and take time to develope, so start developing them now, if your seriously put on to much LBM you can literally sit around and eat icecream and not train and lose it at any time(protip, wou wont) what you are probably really worried about is having to low bf, and having a hard muscle ass and muscles that show to much, and possibly loosing tittays, again same thing and if you theoretically got to much lbm, sit on ass and eat icecream, which I know your girls love to do, that being said getting to low bf is easier than getting "to big" but takes lots of hard work and just doesn't happen on accident, that being said it is fixed easier and faster than getting "to big" (which u won't unless steroids)

stay safe anonette

Almost at the 1 year mark got 1/2/2/4. Really wanna hit that 3pl8 front squat bruh.

>>41710664
if you can do powercleans then do them, if not do atg squat it helps fronts as accessory

>>41709381
Several kinds of rows. I do barbell cheat rows, cable rows, dumbbell rows, chest supported rows and one armed tbar rows.

>>41710684
oh yeah do db rows too, i dont like t bar rows tho just sayin

>>41710672
Can't do back squats fucks with my scoliosis too much. Hence my lagging squat. FS is painless tho!

>>41710704
do 100bw squats a day at home, fuck your scolioliosis

>>41688347
How do I know if I'm gay?

>>41711466
do u suck dick?

>>41711684
Yiss

>>41712351
u gay

File: 9ame7y5u-1.jpg (199KB, 499x750px) Image search: [Google]

199KB, 499x750px

Veins and striations on women: Ugly or not?

I have veins on my arms (the big boys that they take blood from when you get a blood taken) that are starting to pop out, and i've noticed the beginning of striations on my legs. Ugly or normal looking? If ugly, what do i do to prevent them? Just stay at a high bodyfat?

>>41713043

She looks like a beat up leather couch that's fucking disgusting

>>41713060
Yeah she looks like a baseball glove. She's not meant to be an example of what I look like.

>>41713043
post pics but generally unless ur on gear ur fine, women will probably make fun of u bcus jelly mad but at worst ur to low bf

>>41692254
there we go

nudes when?

Also Big Nig, you have said before you have money or come from money. Why the fuck do you not get gyno?
Stop being a fucking jew and get gyno and transcend.
What's ur diet you look beastly, despite that straight homo pic

>>41713107
good. yeah i already get made fun of by other women for my veins. i had a hunch that they dont really matter that much tho.

>>41713151
lol i'm saving up for a z06 c6 vette matey, i'd rather have a sports car than get rid of gyno, desu at this point i'm so over the embarrassment I don't give a single fuck anymore, unfortunately that led me to getting fatters but now I have ascended to the level where I want to look good but silly stuff like gyno doesn;t bother me, I do plan on getting surgery, but it will be when I'm back in shape and for business purposes for attracting more clients for training, which i expect will be in the next couple years, if not by then I should have my cs degree and have more money than i know what to do with and I will get it then,thanks for your concern but desu I don't train for women or to look good for other people, it's just a hobby I take seriously, and imo the people who can't wait until they are expert level are the fools, i'd rather get the hard part out of the way before using my CD for max aesthetics, might even ride the bicycle

>>41704522
I'm in Canada tottaly legal

what is x/x/x/x? ie 1/2/3/4

File: no.png (1MB, 956x638px) Image search: [Google]

1MB, 956x638px

>>41704522

>>41713398
OHP/Bench/Squat/ deadlift at various plates

I'm doing a chest/tri back/bi legs/core split, should i not do pushups on days other than chest/tri? will pushups when i wake up fuck with my gains

>>41714314
Yes

>>41714314

Do pushups and pullups every day

File: 20170607_175846.webm (3MB, 1920x1080px) Image search: [Google]

3MB, 1920x1080px

Can someone spot something wrong with my deadlift form? (New to deadlifting but after 3 seshs my lower back hurts when its not straight like when I sneeze or try to get off the bench)

>>41713371
it bad, get clen
>>41713427
hope u get eyelash into ur eye
>>41714314
just do workout no need to pushup
>>41715939
looks fine but ur doing with babbyweight so it wont be same as heavy weight

>>41715939
lol that hair just what the fuck are you thinking

form looks fine

>>41689630

Nice hard nips, you homo

>>41715939
The deadlift form is the easiest one, why the hell there is so many DL form checks and I barely see squat ones?

>>41715939

Shit, man, that fucking Asian dude was mirin your butt hard.

I'd be careful next time you go to the gym and see him, there ;)

I know asking about them is kind of banned outside of /fraud/ but does anyone have an idea of where to get Anavar in the UK? I mean, online seems best but I don't want to end up with sugar pills or some other junk.

>>41717581
actually asking about that period isnt allowed on fit delete this or u might get ban, srs

>>41717609
not that guy but why exactly is source talk banned? is it because it's illegal or is it just to avoid having tons of noobs asking questions endlessly? Or maybe to avoid exposing the sources too much so they get caught?

>>41717708
liability, 4chan doesn't want to be sued by retards who get bad gear get hurt and want to sue them saying they got info on bad source from 4chan

>>41717756
surely the safe harbor thing means that anything written on 4chan is responsibility of the poster, not the site itself? right?

is there an estimated time when you will achieve the body when looking pumped?

>>41717874
wat
>>41717781
lol if you think that will stop someone from suing, and causing 4chan to incur substantial legal costs whether they will or wont be legally responsible

>>41717903
lets say you do an arm workout, arms are pumped.
how many weeks of training would you need to achieve the pumped state of your arms naturally. (under the assumption you're doing a normal full body workout)

Chest won't grow. I've been moving up weight consistently but aesthetically not where I want to be.
Been doing a 5x5 with DB bench, BB incline, and that one bench machine you sit upright in, not sure about name. Should I switch to a 3x12?

>>41717938
oh like a month to be sure
>>41717985
work on your form, controlled push and controlled negative slight pause at climax of lift and never let off tension of muscle

>>41717491
Yea only like 30kg total but the most ive ever done was 60kg and thats when I start tensing my whole back and use my lower back to pick up the weight and im not sure exactly wtf im doing to be honest mate

>>41717516
If I do get into army gonna shave head so im just enjoying long hair whilst I can. Any idea why my back feels a pain when I put pressure or use it?

>>41717541
Because I have no idea wtf I am doing in deadlifts but squats are bloody easy as to do mate

>>41717548
Too many asians in my gym ill easily get confused which one is which heck even I confuse myself for other asians sometimes

>>41718009
try stiff leg deadlift brah, also get a belt

File: IMG_8656.jpg (89KB, 750x1165px) Image search: [Google]

89KB, 750x1165px

On week 8 of stronglifts. I want to switch to an everyday routine because I have the time now. Is this a bad idea or should I stick to stronglifts until I can't complete a full 5x5 anymore?

>>41718708
There is no minimum strength requirement for an intermediate program. You probably won't progress as fast in the squat/deadlift but if you're fine with that go for it.

>>41718708
>working out everyday
>making optimal strength or mass gains

pick one or take steroids and pick both, lol limit to 4 days a week, if you want strength just make routine around lifts or bodyparts you want strength with accessories

>>41718728
>>41718722

good points. I guess maybe I'll upgrade the app and start mixing in the add workouts. Thanks bb

When on a cut, what's better: A low rep heavy weight routine or a high rep lower weight one?

>>41719370
if you want to keep strength do high weight, if you want to look good and hab le pump do high reps for example if u want bb show, I would personally do str because I care more about that than having le pump

>>41719539
I'm just wondering if doing high reps on a cut isn't counter intuitive because I'll have lower energy overall

>>41719588
it will net your endurance, doing either high weight(not max) or high reps is the soft pill, for high weight your reps might decrease while cutting by 1 maybe 2 for a set of 5-6 reps if on a hard deficit, while doing high reps you will only have to decrease the weight by a small amount to hit the same number of reps, the hard pill it sticking to a mass routine and wtachign what you used to be able to do for 8x8 lets say decrease to only hitting the same weight for 6 reps, or even shitting out halfway thru, and int he end having to lower weight in order to finish all your sets

Theres a golds gym opening up nearby, and i am planning on going there instead. What should i expect?

How do I increase my pull-up numbers? At the moment I can only do about 3 x 10 and the last couple of reps on the last set are a real struggle. I've heard people say to just start them weighted as soon as you can do about 10, but i'm not sure if that'll benefit me in the long run, any advice?

>>41719691
depends who runs the gym really, even gold gym can be planet fitness level cunts if run by a cunt
>>41719697
do pulldowns

File: Screen Shot 2017-06-07 at 20.13.22.png (236KB, 304x564px) Image search: [Google]

236KB, 304x564px

is this achievable natty? (srs)

>>41719800
very

>>41719753
Hopefully this Gold's Gym is good. I've heard from friends that go to Golds that its a pretty legit gym plus they have a $10 a month deal right now so might as well.

When I finished my deadlift set today I felt dazed/lightheaded for a few seconds, almost like I was going to pass out.

Never happened to me before. What could be the cause? They haven't turned on the AC yet, could it be the heat?

>>41688347
anyone here do naturally enhanced? not sure whether to get or not heard it's 2 days a week

>>41719929
That my friend is a freebee. People pay good money to feel like that.
you just didn't get enough blood to your brain. Make sure you breath.

I'm about to run smolov jr for bench after fucking around on a PPL split for a year. My current bench 5rm is around 105kg. What can I expect from my first 3 week cycle on the program?

>>41719929
breath before each rep, don't bounce, and don't exert muscles you don't need to excessively, I have passed out before just from flexing entire body

lifting for 1.4 years

arm size started at 14. 1/4 fatceps

now they are 14 3/4 less fatceps
how the fuck do i grow my stick arms im 5''7.5 and i have a 7 inch wrist

>>41719824
thanks m8

I can't the hang of front squats, on the clean grip it hurts my clavicle and my wrist isn't mobiele enough, and doing the "bodybuilder" also feels awkward. what do?

>>41720120
diet
training, hit arms with lots of DIFFRENT accessories, I can think of atleast 10 different types of curl variations and tricep variations so dont think doing basics will net you overall thickness

>>41720355
do cross arm which is what I assume you mean by bodybuilder, or just put your arms out straight hands up in the air, the point is it is an awkward lift that takes time to get used to


Good qt thread bois, will finish answering questions until it goes into oblivion

>>41720362
how much times a weak should i train arms any specific routines? im on a ppl right now

>>41720924
2-3

>>41721021
how many sets and reps ?