QTDDTOT

>wrecking your esophagus and throat with unnecessary acidity
>going through the discomfort of throwing up
>unexpected hormonal behavior because of digesting triggers + no food
>all that because he doesn't want to stop eating like a living tube of lard

Just chew the desserts and junk food then spit it before actually swallowing then make it into compost or some shit.

Learn to regurgitate and feed homeless.

That's like trying to catch HIV because you want to lose weight. Deal with the smaller problem instead of trying to fix it by adopting a bigger one.

Can only do incline bench for a few months for medical reasons. I see people hating on it as a sole benching exercise (i.e. not just being assistance to flat bench), are they memeing or will I ruin my chesticle gains?

is ohp, bench and face pulls enough for overall shoulder health and gains? i fucking loathe lateral raises with a passion

>>41779894
If you ask a question in the OP, doesn't it make it a question with it's own thread?

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>>41779894
>>41779943

>>41779894
just don't eat the junk food you lazy, undisciplined fucking fat piece of excuse making shithead bulimic retard.

>>41781114
no

>>41781169
but it gets more attention than any other post in the thread, giving it the same attention as a standalone thread

>>41779894
What exercises can I do at home to work on my abdomen and arms?

>>41781193
the points is asking your question, but "allowing" the thread to be filled with other unrelated questions too

need to do a physical exam in a few months which consists of a 1200m run in 10 minutes, how do I train for that and implement it into a program without losing gains?

>>41781235
Do cardio on your rest days. You won't lose any fucking gains.

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is this low enough for squats? i did a set of 225lb x 15 today and this was my highest rep

When to switch to phase 3 of ss.

>>41781296
barely. always going atg is sort of a meme but this is almost too high

>>41781312
so it passes? cause i go lower on a bunch of them. got to start paying more attention then

>>41781319
breaking parallel is mandatory, atg is optional but welcome, but it's a gray area anyway. there's an infographic around for different muscle activation for different depths, don't have it on this device though.

>>41781365
fuck. okay thanks. ill be sure to go lower next time. i have a lot of trouble with consistency

>>41779894

I don't know if fit knows, but how important is it wash my hair after I do laps at the pool. Is the chlorine something harmfule enough it must be shampooed out every time?

>>41781506
it dries it out considerably. if you're prone to straw hair and dry scalp, you should.

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Is a power rack for $200 safe.

Its from walmart but i really dont have too much to drop on a deluxe one since i am a beginner.

>>41781591
Have this exact one, anon. Bought it off Amazon. Its a little narrower than the ones you'll find in a powerlifting gym, but it's prefect for home use and perfectly safe.

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>>41779894
Rate My Routine Ples

Monday:
Squats 4x12-15
Leg Press 3x12
Seated Leg Curl 3x12
Lying Leg Curl 3x12
Standing Calf Raise 3x12
Weighted Lunges 3x10 Meters

Tuesday:
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumpbell Press 3x12

Wednesday:
Dips 3x12-15
Overhead Press 4x12-15
Cable Lateral Raises 3x12
Dumpbell Biceps Curl 3x12

Superset:
Skullcrushers 3x12
Standing Barbell Biceps Curl 3x12

Superset:
Cable Bent Over Triceps Extension 3x12
Behind Back Cable Curl (Its not a meme exercise I swear try it yourself): 3x12

Friday:
Tuesday:
Overhead Press: 4x12-15
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumpbell Press 3x12

Friday is Basically the Day where I work on a Body Part where I Feel like I am lacking (Currently Chest and a bit of Shoulders). Theoretically I could switch a random day in there because of the rest day (Thursday) in between.

>>41781634
>Lying Leg Curl
Does that mean you sit perfectly still and say "I'm curling my leg, I'm straightening my leg, I'm curling my leg, I'm straightening my leg..."

>>41781634
>Dumpbell

Where are the diddlies?

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>>41781656
Sry for poor english I am eurofag
I meant pic related

>>41781541

OK will do.

>>41779894
Fucked up on bench. I somehow lost balance and the weight almost came down on my left hand, I twisted on the bench a little and could still press it out but my spinal erector on my right side felt very weird afterwards. This was 2 days ago and nothing feels weird anymore but what the fuck happened there?

>>41779894
Is it normal that after rubbing my dick (uncut) with the skin pulled back that I start pissing. It stops after I piss some of it out, it stops, but in the beginning always piss comes out.
I'm supposed to fuck this girl pretty soon and I don't want to fucking pee in her mouth or some shit.
How do I stop this? And is this normal?

>>41781634
pseudo brosplit/10

>>41781705
Maybe through your twisting you applied unnatural pressure on your spinal erector so it got cramped?

>>41781296
Try different stances, you look quite wide there, though I may be wrong. Try low bar a little wider or try high bar with a narrow more olympic stance.

I had a similar problem. worked on my hip flexor and glute mobility, then looked up drills to figure out my most natural stance, turns out I like my heels very narrow and feet pointed out wide. Now I go A2G unless its very heavy.

>>41781718
I'm cut, but that doesn't sound normal.

>>41781718
Yeah its normal. It's some weird response to the sensation there. Similar to girls squirting.

>>41781688
English is a European language ffs

Had the first leg day in my life and i'm walking like I've shit my pants and try to hide a boner at the same time, taking some painkiller pill would harm me alot?

>>41781724
Do you mean its a brosplit modified enough to be somewhat acceptable or do you think its still as bad?

>>41781745
Oh fuck you are right. I am also dumb.

>>41781235
Three laps in ten minutes? Man you could walk it.

>>41781754
I just don't think it's optimal. It seems like some muscle groups are only being hit once a week and the volume seems pretty high for a beginner. If you're not a beginner, I can't see why you're asking for advice. If you are a beginner, you'd be better off focusing on progressive overload on big compound lifts until you build a base.

Also: Pullups/Chinups>Lat Pulldown

>>41781778
I thought that too, might've got it wrong. Also 20 pushups and 40 sit ups (which I think are to be made in a minute) but I have to experience running and even though I think I could do it I dont wanna force it

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>>41781759
>>41781688

I feel a bit sick today, slightly lightheaded, congested, throat is a tiny bit scratchy, probably have a flight fever.
Should I still work out? Home gym so no risk of getting anyone sick.

>>41779894
I'm getting back into lifting but I need to get some equipment first. The nearest gym is too far away, and even if I were to go I would still run into this problem: I'm a giant and my shoulder blades are too wide for a regular bench. How bad will I fuck up my back if I lift without my shoulder blades being supported? Where can I find some extra wide bench, or would I have to buy a bench frame and build my own bench?

Firstly, why are there two qtddtot threads?

Also, I posted this in the other thread but I;ll try here also:
Is it possible to have tendonitis but no swelling at all? I have terrible pain in my inner elbow and thumb/wrist and I can't lift shite. Been going on for about 10 days now.

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What does progression/programming look like on a PPL routine?

>>41781745
To be fair, it's 2017 so he's probably "European".

>>41781794
I am currently 5 months into Lifting. I did Kung-Fu before which involved a lot of bodyweight exercises, Meaning that I had a pretty good foundation. Memorizing the different forms of Kung-Fu also helped with being aware what my muscles do during movement.

Looking for melatonin brand and dosage suggestions
>6'4"
>270lbs

Ohp has been smoking my triceps. Is this form or is it supposed too

Squatting hurts neck, wat do?

How long for muscles to recover? 24h or 48h?

>>41782074
Well, if it works for you, you've already got your answer. If you're getting the results you want, you don't need the approval of anonymous people on the internet.

>>41782350
48 minimum,

>>41782157
Nah, that's normal.

>>41782320
>stop putting bar on neck
or
>stop looking up the ceiling when you come up

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>>41781065
yes, I also hate lateral raises
I mainly do ohp, seated db press and machine shoulder press
>>41781961
>Is it possible to have tendonitis but no swelling at all?
yes, or it's that you cannot feel the swelling, I've had it in both wrists and 0 swelling
>>41781841
>probably have a flight fever.
in my experience no, now to broscience you a bit because I'm not even sure if what I'm saying is accurate
when your body is in a state of recovery you don't want to put it into a further state, you want it to fight the flu off first
>>41782157
probably form, my triceps have never been a lagging factor in ohp though

>>41781992
Depends on how you want to program it. If you want normal progressive overload (which is not very effective past the novice level), do 3x5 for your main compound movement of the day and try to add 5lbs when you're successfull, deload to 90% if you stall 3 times in a row. Just like SS. Basically.

If you don't mind simple percentage calculations, you can start including periodization for you main lifts. In the broadest sense, you'll have days where you perform more volume, days where you perform less volume to recover and days where you will display your strength in a new PR. Powerlifting to win has a lot of reviews on programs and how the different kind of periodizations work. You can get some inspiration there on how to add periodization to your PPL, or just stick with the SS template. You'll still most likely make strength gains even if it's not optimal.

>>41782489
>yes, or it's that you cannot feel the swelling, I've had it in both wrists and 0 swelling
Fuggg :DDDD
How do I make it go away? I need to lift something heavy or I'll crack and I can't even lift a pint of water.

Female here, how do I lower test in my body?

>>41782611
Post pics to better asess your situation.

Is there, like, any use for the Smith machine at all? Legitimate question, was thinking about trying to use it for single leg squats or some shit

>>41782611
What's the reason you want to lower test. You growing a mustache?

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>>41782633

>>41782624
I am growing a neckbeard I need to shave evry few weeks, plus I have a happy trail/chest hairs. It's not much of a muscle thing
Stats:
150 lb/66kg
164cm
20.

what are good jobs for someone who is anti social?

>>41782681
yes, exactly that

>>41782565
I think mines progressed into tendonosis? I can no longer curl normally and have to use hammer grip, but for a few weeks when I got it, they hurt non stop and I just rested and used ibuprofen
and when I say rest, they were wrapped and I didn't use the computer because that made them flare up
>>41782633
seconding calf raises, I'm not too sure about much else, those glute kicks that girl youtubers do kinda look like fun
if you gym doesn't have leg press then you can use it for repping to failure on squats and placing your feet far in front to target your hammys

Speaking of the Smith, if I'm an ultimate beginner should I make, like, two sets of free bench press and then if I feel too weak to do more properly do two more on the smith?
Or I should quit being a cunt and just swing the empty bar or 2x10 lbs to make supportive muscles work?

>>41782733
Sorry to hear that, but from what I know when it comes to males at least, there is no way to decrease your testosterone output without damaging your body. Like for example, malnutrition will result in lower testosterone, but you will also damage your body in other ways. You see what I mean? Playing around with your hormones is no laughing matter. Maybe visit a doctor and get your levels checked. If you already have some kind of overproduction of T from your adrenal gland, you would probably fare best if you start some kind of therapy. Or do the same as Mediterranean, Middle-eastern and Indian women, just wax that shit.

>>41782744
I work with a computer in a stressful industry and I've been trying to do everything left handed but it just takes too long. I can feel it burning too. Sucks. Can you do pull ups?

>>41782705
Are you of Mediterranean descent?

>>41782757
Never resort to the smith machine. Especially if you're a beginner, you're sabotaging yourself, by excluding free-weights. Stabilizers are important.
Just use lighter dumbbells, if the bar is too heavy.

>>41782779
yes, pull ups and chin ups are fine, just if my arm is horizontal then my grip needs to be hammer or it hurts
>>41782757
>do two more on the smith?
benching is not a straight vertical movement

>>41782757
supportive

>>41781731
its more of a im a lazy fuck than lacking the ability to squat deep. thanks though

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I've been trying to put together a PPL routine but I feel I could use some help with it. I feel I'm overworking on push days and underworking on pulls (fine with my leg day set up as is) but I'm not sure what's worth sacrificing or adding. It's not that push days are to hard or anything but I don't want to be overworking myself, I wanna maximize my efficiency in the gym. Pls gib advice.

PUSH
Chest
Push ups (1× failure)
Barbell bench press/incline switch weekly (3×10)
Dumbell bench press/incline switch weekly (3×10)
Dumbell flies (3×10)
Push ups (1× failure)
Triceps
Close grip Barbell bench (3×6)
Standing one arm dumbell Triceps extension (3 × 10)
Lying Triceps press (3 × 6)
Shoulders
Over head Press (3 × 8)
Side lateral raise (3 × 10)
Dumbell shoulder press (3 × 10)
Arnold Press (3 × 6)
Standing Barbell Press behind neck (3 × 6)

PULL
Back
Deadlift warm up (3×3)
Deadlift (3×5)
Kroc rows (3×10)
Bent over rows (3×10)
Biceps
Bicep curl single arm (3 × 10) alternate arm (3 ×10)
Incline/flat back dumbell curl alternate weekly (3 × 10)
Barbell bicep curls (3 × 10)
Hammer curls (3 × 10)

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I may be stupid for not being able to find it but is there no way to customize the graphs in Progression? It's just stupid that the most recent date is to the left and I'd also prefer a line graph.

>>41782792
No, Slavic

>>41782963
Why no just use excel?

>>41782727
neet

>>41782982
I like being able to log it while I'm at the gym.

>>41782993
Use google sheets, they have a mobile version and it gets synchronized so you can view it on your PC and phone.

>>41782987
I am a neet and now I need to find work

Is there a Youtube channel that consistently has put out proper form tutorials for all the different exercise.
Been watching Scott Herman and Athlean X but comments are always full of people giving their two cents on how it's wrong.

What is a good program that focuses on endurance and strength? Looking at hypertrophy, maybe weights and calisthenics? Want to be stronger and stronger longer. Have been on SS, coming off of it now and need to switch.

>>41783129
>but comments are always full of people giving their two cents on how it's wrong
because everyone can be an armchair coach, both have been working out +10 years and there's many many subtle variations of exercises
scott herman did informative videos, like how to stretch, how to do uncommon exercises and when he ran out of content he vlogged with clickbait titles
athleanx ran out of content and makes shady videos, from what I've seen I saw one clickbait title about doing 12 reps and why you shouldn't and he just makes assumptions that you'll do half reps just to make it to 12 and won't work til failure
another video he posted about stretching your hamstring and how you should do it in a chair, but his method doesn't allow your upper body to apply downwards force to increase the stretch and it's just like yeah.. these videos are trash

I'm a girl (pls no bully) does anyone have any experience with how cellulite is affected by weight loss? I've lost about 15lbs so far, and the thing that makes me want to cry most is the back of my thighs/ass. Will it decrease or at least be less visible wth more weight loss/ass exercises?

Phase 3 of ss looks like way to much. I already can't deadlift and squat on same day let alone adding power cleans.

>>41783129
>>41783177
Scott Herman has some wonky form especially in his older videos. Athlean X constantly tries to reinvent the wheel and minimize injury for the lowest common denominator.

The best videos to learn many different movements are on starting strength's youtube channel. Other good sources are Alan Thrall and Omarisuf.

>>41779894

Should I do external rotations on my push or pull days?

I do rear delt work on pull days.

>>41782925

Cut that shit in half. You don't need that many exercises.

SS for around 5 months and stalled in almost everything (multiple times).
what program would you recommend? I'd like something more upperbody intensive considering that i'm in t-rex mode and my squat is by far my best lift.

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What the hell is 1/2/3/4?

>>41783307
How much do you weigh. How much do you lift.

5months and you've stalled multiple times? I doubt you followed the program properly, you're not eating enough, trying hard enough or doing something wrong.

How do i know if I fucked up my discs in my lower back?

>>41783402
Yes I'm not saying I did it perfectly. lost some progress when I got a shoulder injury around 3 months in, from which I'm not fully recovered yet, ... also lost some sessions cuz vacations.

currently, I'm at 160lb

ohp 110lb
bench 1.25 pl8
squat 2.25 pl8
deadlift 2pl8

For bulking and cutting, does the amount of protein/calories ever change from the initial calculation from starting weight?

e.g Suppose I start at 150lbs and want to gain 20 lbs of muscle. Thus I eat 150g of protein a day and TDEE+ 500 calories until I gain about 30 lbs, then I cut.

Now at what point(s) do I recalculate TDEE? Because obviously the weight is changing over time, and so the BMR will also change. I assume you'd set the BMR for the cutting stage to your bulked weight? But what about while you're bulking?

Skellyfat reporting. Lost all my gains after a cut gone horribly wrong, so now I'm trying to get some muscle mass. I was doing a PPL split, but now I want to run a full body routine and try to get those lifts up. Does this routine look alright?
>Squats 4x8
>Deadlift 4x8
>Bench 4x8
>Chin-up/Lat pulldown 3x10
>OHP 4x8
>Barbell Row 4x8
>Whatever accessory work I'm feeling
I'm trying to do this every day if I can, but in reality it'll probably be 4-5 days a week. I also do stretching, calisthenics, and ab work everyday.

>>41783488
Your squats are quarter squats for sure, learn the technique properly. No reason to not have +1 plate on your DL compared to squat. OR then you just typoed and meant a 3 plate DL which is more likely actually.

>>41782633
Maybe shrugs?

>>41783493
You should try to recalculate it every 1-2 weeks

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Why can I bench 2pl8 but I can't do more than 15 pushups without my arms getting tired?

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Should I aim to get the exact figure of my colorie allowance or can I get anywhere under it if I'm not hungry near the end of the day?

I calculated for my nutrition and cals came up to 2729 with a -1000 deficit bringing it to 1729.

>>41783656
Muscle endurance vs muscle strength I'm guessing. You can find research papers on ncbi about it

>>41783369
1 plate OHP
2 plate bench press
3 plate squat
4 plate deadlift

1 plate = 20kg/44lb (full plate) on each side

>>41781634
You're on steroids right?

Don't know if this is a retarded question but I'm kind of new-ish to this shit. I started doing a push-up progression to try and build up to doing 100. But my question is basically should I do these daily or bidaily? I'm not unfit but I'm p new to doing this particular excercise, which I've always avoided bc I find them really unpleasant, and I don't want to fuck up my shit by doing them too frequently (and I also don't want it to affect the rest of my programme)

Ty

What exactly should I do to improve my ability to carry a heavy bag on the way to work by hand.
Other than "just carry it as long as possible, then swap hands". I mean in terms of exercise at home with dumbbells.
I imagine farmer's walks but I'm alreayd doing that with the bag.

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Lads please help. Found some hot girl who likes virgins on okcupid pic related. What do I do/say know so I dont fuck it up? Also ive been trying nofao because porn had fucked up my dick, obviously I wont fap until I get laid but is there a way to make sure I get hard? Should I get some viagra? Im only 21

>>41783945
More farmers walks

>>41783973
Is that really it?I'm more than happy to do more. But I'm just curious if there's anything other than say, taking an extra 30 minute route walking to work that would help. If more famer's walks are my only option I'll stick to them.
Thanks, anon.

>>41782727
Apply to the lot attendant job at home depot. You just push carts and load cars. You still have to interact with people but itll teach you to be more social.

>>41783987
I mean yoy could do deadlifts or shrugs with some heavy weight to help increase grip or maybe even arms, but farmers walks are probably the best for grip strength because it focuses on it more.

>>41783618
yeah not a typo.
honestly i feel like i squat properly, but when trying DL my back really feels it, i think that's where i'm weaker.
do you think i, should keep on trying to progress with SS or try something else?

>>41783915
No

Is it fine to start deadlifts as a complete beginner? Also, I'm shakey when I do benchpresses with just the bar. Is that just something to expect when starting out? I'm interested in doing Stronglifts' 5x5 as beginner.

>>41784355
Yea it's fine to deadlift. If you have bumper plates use those.

Shaking is also fine. Once you get stronger it will stop. Grip the bar as tightly as you can

>>41784513
Alright, thanks Anon.

how to do SS without a spotter?

i used to lift back in the day by myself. nothing serious, just something to keep me in somewhat good shape. ive tried going to the gym with others but im too much of a jokester. they dont like it, i dont like it, and neither of us gets an efficient workout. i know i should just take it more seriously with others but im just being honest with myself. i cant lift with others. when im by myself i can just listen to my music and get shit done.

so what to do? will i be screwing myself out of gains if i have to cut my sets short because no spotter? how often will i find myself failing trying to get that last rep? i just dont want to look like an asshole in public.

thanks in advance for replies

Whats a good cycle for a skinny fat to look as good as possible as quick as possible?
Ex: 4 mo bulk 1 mo cut? Not looking to get big, just to get lean without aushwitz mode...

>>41779894

Is doing U/L/U/X/U/L/U/X okay?

So do I just starve myself the next few days? I went on a a bad binge. Atleast a 2 to 3000 calorie binge and i dont even know why. I had been doing so well. Do I fast for the next two days then resume my 1500 calorie diet?

>>41785000
youd need to be more specific about your dynamics. a skinny fat to you could be a hamplanet to someone else.

post height and weight.

>>41781305
When you fail 3 times in a row would be a good indicator.

>>41785035
you can if you want and just make sure you drink enough water, take a multi and get enough protein.

i intermittent fast so i can binge once a day and not feel bad.

Going to beach in couple weeks. Should I do a 3 week mini cut to lose couple lbs. I don't look bad but I didn't wanna start cut till 1/2/3/4

>>41781746
just stretch

>>41781746
itll go away but dont miss a leg day because of it. stretch, but dont overstretch. ice at night. i also like doing static holds when im bored and my legs ache a little

>>41779894
Bulimic don't actually end up losing much weight because your body has already absorbed most nutrients by the time u puke back up.

>>41785062
How can I get protein If i dont eat?

What is a scientific background behind the importance of squats? It's almost like they start the muscle-building processes in all the body, how does that works? Just because quads and glutes are the biggest muscles in the human body?

>>41783987
Anon you could do an exercise like in the vid. Should help increase ur wrist/grip strength

https://www.youtube.com/watch?v=Q4RDTuR57uo

>>41784533
Grip it and rip it buddy

>>41785151
Drink protein shakes, like 130 cals per scoop usually for 24 grams. If you don't own whey protein idk what the fuck your doing on /fit/

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>>41785156
Squats use mainly legs, but you need stabilizers muscles to not fall or lean too much, stabilizers basically consist of your whole core. You also use your back muscles and arms to stabilize the bar (if you use one).

Is there a general rule to how much you should cut in one cycle? Im 5'10 190 and want to get to 160-170 but I feel its too much and I'll lose muscle

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>>41785045
155lbs 5'11"
20ish% bf

For how long should i do SS?
and when i'm over with it, what program do you guys recommend?

how do I find an escort if it's not legal in my country?

>>41785151
protein is 4 claories per gram. do the math.

>>41785284
just starting lifting for strength until cutting season next year. youll look good

Is PPL or PHUL better?

Is starting strength really the quickest way to get fit for beginners? 3 days a week doesn't seem like much

>>41785258
Cut -2kg/month until you're happy
Best then bulk with +0.5kg/month but if you want to get fat or snap your testosterone with cutting 3 times per year go ahead and do gomad

>>41785384
Gslp is the bew shit
But even if you want to do some regular 3x8-12 stuff best do full body 3x/week. If you don't have the time/energy, then you need to split it up. This would lead to hitting each muscle only 2x/week, wich is bad

>>41785379
arguably phul, also PPL can be done 99 ways good or bad. doesn't really matter though as long as you lift hard and eat/recover well

>>41784955
Have you honestly never heard of safety bars? What the fuck lmao?

>>41785289
SS says up to 3 deloads. SL after

Are fried eggs much worse than boiled ones in terms of gains?

>>41785585
No difference, apart from the oil you cook them in.

PPL or fullbody routine?

>>41785666
for natty trainers frequency is really important, 1-2 split routine probably yields better gains than a 3 split. Try putting the legs into P and P if you can. Squats for push and leg curl for pull. Add in DL and romanian DL for push depending on total volume. DL can be done like once a week.

Raw peanuts apparently have 20% RDA of potassium in 100g.

All roasted peanuts I look up have no potassium.

Does roasting remove the potassium?

>>41785234
Ive been running and jogging to lose weight, thats the only aspect ive dabbled in. 80 pounds down and 20 more to go.

What's the best assistance/accessory for my abs to help with OHP. I keep arching my lower back because my core is weak

>>41785523
yeah i know but i dont live in a town that necessarily guarantees equipment like that. no joke.

If I can see my top 4 abs am I still 20% bf or above?

Been bulking and doing stronglifts for the past 6 months, time to cut. I'm reducing my calories but I also want to try a fat burner. Any recs? I've been looking at Cannibal Inferno from Chaos and Pain since I like their Mass Gainer. Or should I skip the fat burners and just let time run its course?

Also, if I'm 5'9 and weigh 177 lbs, and an online bf% calc says I'm around 25% bf, what weight should I cut to to get to around 13%bf?

what do you guys use for weighted pullups/chinups/pushups? I tried putting a plate in between my legs but it kept slipping. Do I get a belt that I can hang the weights off of or a vest?

Please help me out lads.

I just recovered from snap city. Strained my SI and had to rehab for weeks. I have a strength training/powerlifting background but I'm too injury prone to continue.

I tore my meniscus in football training prior to powerlifting and was able to reach a 405lbs competition squat at 170lbs, just to give some perspective on my experience.

Despite this I feel for my future health I'd like to switch to hypertrophy orientated training. I know where to look for resources for powerlifting but I'm finding it incredibly hard figuring out how to plan a 3 or 4 day hypertrophy split with minimal injury chances. Most online articles seems to be shills or complete brosciences.

Thanks /fit/.

>>41786169
Belt, usually has a chain at the end so you can lock the weights. Basic gym equipment desu imo.

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>>41779894
Will strengthening my glutes, abs, and hamstrings help alleviate my anterior pelvic tilt?

Is it bad to eat under maitenance while exercising or would it help with getting rid of extra fat?

>mfp says I need to have 1400 cals a day
>exercise bumps it up to 1800
>still have almost 900 left today

>>41783949
struggling to get it up at your age would only ever be psychological. Have some confidence and forget this idea that your dick is ruined, cause it's only gonna stress you more. Just relax and if needs be take a viagra in your pocket so you can turn on your dick if it's really not looking like it's gonna work.

Can I replace bench press with weighted dips? I've bought a squat rack which has a built in dipping station and I plan on doing weighted dips as opposed to buying a bench as well to take up less space.

So here's the deal. I've started my cut about 2 weeks or so ago. Also in this time I've put lifting I a lower priority in favor of running 4x a week to prepare for a 5k that I'm running this Saturday. On average I'm losing between 1.5-2lbs a week. I've only been lifting about once a week since I started running. Statistically speaking. About how much of my weight loss could be attributed to muscle atrophy?

>>41783949
no fap no porn cured my PIED - doesn't take long if your test is good. just workout, eat healthy, and hydrate.

>>41786336
Not too much if youre still getting enough protein. 2 grams per bw kg, the number is normally lower but since youve lost weight at such rapid speed, your deficit is probably quite heavy, thus increasing the % protein need.

Just try to get a second workout in. Full body twice a week is fine. Once is too little.

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I broke my collarbone, and it healed somewhat like this. I get discomfort and slight pain with certain exercises such as shrugs and incline bench. Question is: is it a bad Idea for me to do front squat? I want to do the workout but simultaneously don't wan't to fuck my collarbone up more than it already is.

Lost my sex drive, I don't even really want to jerk off any more.

I've got a qt who is always horny and is basically my perfect girl, half-Jordanian, tall, fit etc. I can't get it up even when she's deep throating my dick and begging me to fuck her

whats wrong with me

>>41786372
I figured. Once I'm done with the race I'm going to resume my normal 3x a week. I just needed to super charge my cardio training since I don't do an awful lot in general.

>>41785928
Ab wheel

>>41786390
Yeah that probably isnt bad at all. Whatever the focus is, others come second so your plan sounds alright.

>>41786328
Bump

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How do I get rid of blackheads and a puffef up skin around the nose? I hate that separation line.

It's the only place where I have acne.

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red pill me on gyro balls

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>never touch my face
>clean it three times a day
>not GOMAD
>still get frequent acne breakouts

Is pro activ legit? Considering getting the complete set for maximum skin care.

>>41786484
There are little stainless steel scraper tools available on amazon. Use that to get rid of the ones you already have. Wash your face twice a day with soap and apply some moisturizer to avoid getting new ones

>>41779894
anyone doing bulgarian light?

>>41786540
Thanks. Can use normal soap?

>>41786419
Yeah, it's just kind of annoying when you're losing a few lbs every week and the gut still feels as present as ever. It's probably just body dysmorphia to some degree.

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What are some healthy and portable lunch ideas that I can consistently make and take to work? I'm trying to lose fat and I'm having a difficult time picking something and sticking to it.

Sandwiches are what I usually did, but I'm trying to eat less bread.

>>41786576
You cook dinner at home anyway, so instead of cooking one meal, cook two. I always eat scraps from yesterday's dinner.

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I'm currently 6ft, 165lbs with around 18-20% BF.

I'm going to start working as a fire fighter for the Forest Service soon and the recommended me this program for getting ready.

Accompanied with a good diet would this sort of program give any sorts of results outside of endurance improvements?

Thanks guys

https://www.hotshotfitness.com/hotshot-workout/

Does icing your testicles help to improve T-levels?

>>41779894
I'm going on vaction for 2 weeks what should i do so i dont loose my mass?

Can someone recommend some good cheap plates to buy online? Help a poor fag out plz.

>>41786068
Depends on you. I'm around 17% and can see my top two all the time, top 4 when hungry. But generally, no.

>>41786274
pls respond

Should i do drop sets for these lifts
Shoulder Press
Cable Upright Row
Row
Calf Raises

>>41786890
yes if seated
fuck upright rows but to answer your question, yes
arguably yes, pay attention to form
lol no need to, just rape them with straight sets until you can't walk

so how long do you guys wait before lifting at 100% after snapping your shit?

I had a bit of shoulder issues flare up last week, and Ive felt fine since yesterday but have been skipping my push day just to be sure. Should I wait a couple of more days or what?

How important is it to "chase the pump" when going for hypertrophy? i rarely get a pump, should i drop my weight and do higher reps? with maybe slower form?

>>41786974
small factor in overall yield but fun to do. do whatever strength work you might have, then finish off with some high rep short pause dudebropumpbro stuff for good measure. don't sweat it though, metabolic stress should be fairly low on your list of priorities

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How in the hell can one get 1g of protein per lb. of body weight per day?

>>41787198
S C O O P S

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>>41787198

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>>41779894
I started lifting about a year ago. Made steady progress and platoued for a good 6 months because I grew complacent.

The other day the guy who own's my gym stopped me as I was just pounding out the same lifts and had me lower the weight a bit and then go slowly, pausing for 2-4 seconds mid lift before returning and it just fucked my life up. Haven't felt that sore since I started.

Does that shit work like it feels like it does? Or is it just new so my soreness is from that?

>>41787212
But that still seems nuts. I crunched the numbers on my weight and my usual meals through the day, and I get around 60g of protein if I'm especially voracious. I weigh 135 lbs, because I'm a holocaust-tier looking distance runner, so I'd still need that much protein again and some change to break even. There's about 5g of protein in a tablespoon of the powder I've got. So I'd need 15 tablespoons. It wouldn't be a smoothie by then, it'd be a sludge. How does anyone have the appetite to get that missing protein through just food? Am I weird for thinking that's a ton? I mean, I'm half-japanese, and I know asians are s'posed to have really reduced appetites, but still. I'm freakin' out here.

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can I get a bf% estimate?

>>41787371
16%

any advice on smoking cigs? I cant smoke more than like 10 a day without just gagging and choking every time I inhale smoke.

it's been like this since I was like 17, and now i'm 25 and still no better. how the fuck do ppl do like 2 packs a day

>>41787443
should I cut before bulking?

>>41787460
You have nothing to cut.

>>41787371
14%
>>41787460
no you should really bulk, skelly. SLOW bulk, not gain 2kg per week

>>41787498
so like a 250 surplus?

>>41787510
Start there and gauge progress over a months time.

How do I get rid of varicose veins in my ballsack? I read about dosing in on Vitamin C and horse chestnut extract

gf is going to be on pill starting with her period

can i cum in bagina instantly or should i be safe and wait a week?

>>41787533
thanks for answering for me, anon - that was what I was going to suggest

>>41783883
Thanks anon

>>41787637
wait at least 5 days, at that point it's about 99% as effective as it would be at a week (for most types)

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can you guys rate my routine?
stats are
185 bench
225 squat
295 deadlift
115 ohp

Why do you people make out 1/2/3/4 to be such a big deal?
I've never gone to a gym, pretty much all i do is dips/pullups/chinups and push ups and i'm pretty sure i would be able to pull off 1/2 but since i don't work legs i would get btfo by 3/4 i could prolly do 2/3.

>>41787734
optimistic one huh? yea go squat 2 plates, make sure you do it in slippers too just like the last guy who did 2 plates on his first day

>>41787638
I'm scared of buljing desu, I just don't wanna have an annoying cut next year and I just feel I'm not leqn enough to bulk

>>41787751
bulking* lean* fuck I can't type for shit

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What do /fit/ these photos were taken on May 10th, will upload a progress photo from my phone now.
Continue to cut or start the lean bulk?

5'10 78.5kg in this photo

>pls no bully

>>41787745
2 plates is a little over my body weight, and i can squat girls from the ground so i assume i would be able to do at least 1 set.

>>41787781
This was taken a few days ago, 75kg

How long more should I cut and any other advice appreciated

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>>41787806
>>41787781
Shot forgot pic

>>41787832
you look fine, just lean bulk.

>>41787832
Height, weight, bf%?

Also what's your routine?

it's 6pm and i'm full and i still need to eat 1000 calories. what do?

>protein over max
>still low on calories
>low on fats/carbs comparatively

What is a good balance between carbs and fat anyhow?

>>41787843
Thinking I should cut for another two weeks? I want to lean bulk till february

hey guys, noobie here. i know about the meme that's like "don't do curls in the squat rack", so i'd like to ask about some further etiquette.

my gym has a squat rack, 2 power racks, and like 6 benches, some incline some normal. other than that there is only one free barbell.

can i do curls with the benchpress bar?
can i do curls in the power rack?
can i do rows with the benchpress bar?
can i do rows in the power rack?

reason i ask is that i was doing rows in the power rack and somebody much bigger than i asked how many more sets i had which made me feel self-conscious like i might be breaking a gym rule

What's the best calculator for TDEE estimations?

>>41787867
Begin your first day at the gym

>>41779894

If you need to "purge" at all, you are not well in the up-stairs department.

>>41787734
Why is it always the ones who don't lift who are convinced that they're really strong? If you don't lift barbell, you won't be able to do them. A good portion of the lift is technique

>>41787940
?? what does trying to eat more calories have to do with the gym? i'm trying to gain weight not lose it...

>>41787971
Exercise promotes hunger. And if you're afraid that you're gonna lose weight simply because you're lifting, then you're autistic

Is 2x5 and 1xAMRAP the best way to progress on OHP? Like how Greyskull LP has you up by 5 lbs if you get 5 or more and 10 lbs if you get 10 or more.

>>41787734
>thinks he can do even half of 1/2/3/4 after only doing wimpy calisthenics

"No"

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Are lean gains factual? I have a decent amount of muscle mass but I would like to cut. If I could tack on a bit more while cutting I'd be really happy with that.

>>41787990
i was just letting you know that i'm trying to gain because your response makes absolutely no sense so i figured you misunderstood and weren't actually retarded. my bad though i guess i was wrong.

>>41787999
If you can get 10 reps on the final set of OHP, it was too light in the first place.

>>41788047
I'm not even that guy you dumb autist. If you want to gain weight, then eat. How does this need to be explained? Don't call others retarded if you don't know how to eat food.

>>41788059
dont call me autistic if your advice for eating more food is to go the gym. makes absolutely no sense. your string of posts has been very bizarre tonight. i made a half joke post and you're flipping lids about some weird fantasy where you go to the gym everyday in order to eat more. ???

>>41788095
Are you actually retarded? Like non insultingly, do you have a mental retardation?

I'm a fatfuck trying to get more healthy. Just mowed my lawn for the first time in a while and after about 30-40 minutes of walking I get very intense burning pain in my calves that seriously makes it hard to walk. This might give you an idea about how much of a fat lazy sloth I am. Anyone have any ideas what could be the issue? Hopefully it's just introducing exercise to a very inactive body but the symptoms do sound exactly like PAD but I don't think that's the case. I'm only 23, not a smoker or drinker, not diabetic, but I probably do have high blood pressure and cholesterol. Hopefully that isn't it though. I do plan on going to a Doc. if this doesn't get better with more exercise.

>>41788039
If you're a novice, yes.

>>41781235
There are people that can do that in 3 and a half minutes. Unless you are 250+ pounds you can do that untrained.

Anyone got that image macro on how to make your own protein bars?

i can't find this anywhere, how many mg's is in a clove of garlic?

or how much is one clove of garlic equal to in terms of concentrated supplement capsule garlic?

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CAN I TAKE MULTIVITAMINS AND STILL BE NATTY?

Going for the 135x10 tomorrow. Current PR with 135 is 8 rep. Rep prs are way more fun than 1RMs desu.

I hate running and going to the gym. I basically only exercise because I don't want to get fat. What can I do to make working out enjoyable?

>>41788526
working out for 10 mins won't help you that much in any way.
get a job that involves walking all day if you don't want to get fat.
as for working out, music.

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I reaggravated a year old injury to my left pectoral muscle and tendon. How long will it take to heal and how do I know if there is a risk of degeneration?

>>41788475
Unless you're injecting them right into your activated almonds you're fine.

>>41788526
>I hate going to the gym

swole left detected

>>41788685
post it

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>>41779894
How safe is it to use an ab bench for bench press with dumbells? I have one like pic related

>>41779894
Bro just dont do it. ive spent about a year now and now ive finally got over that shit. it fucking sucks and im glad i finally got over that valley.


youre probably just asking that so you can hear what you want to hear, get a grip on yourself man.

Do you think you could eat another person before they escaped?

>>41788857
well duuh just start from the legs or the eyes

>>41788880
wrong they'd have to be unconscious first. the easiest thing to go for would be the eyes with your bare hands. if you cracked the skull open you could get some brains and shit. biting into a leg would be worse imho.

>>41788857
to answer the question it's a matter of commitment to the duty.

>>41788857
If I eat them they'll escape the pain of living

what are good full body workouts that can be done three times a week

i read sticky, have been lifting for 3 weeks 4/5 days a week and have been eating about 150g protein a day, at 175 and 5'7'. I have an large fat gut, so i am eating that protein under my TDEE. This is my best option for right now, correct?

How do I get started again?


I was running about 20 miles a week and lifting heavy 3 times a week. I made it to 185lbs at 8.5% sitting at 5'10" manlet.

4 years later I gained weight and have NO ENERGY. I really feel for the super fat guys and have no idea how they handle it. Everything sucks and I'm only 220lbs. Slow mind, slow body, tired climbing stairs.

How do I come back? I lifted today for the first time in forever after seeing my fat face in the rear view.

>>41789146
if you are really fat yes because if you lose the weight fast, you'll have stretch marks, better do it slowly but surely.

>>41789188
your before sounds like me kinda.

you should start slow and work your strength. it's important to establish new base level strength in order to prevent injury from both more advanced lifts and running or whatever sports you might do.

also when you start running go for jogs instead. and treat it as a strength workout. what you are doing is doing those same motions as before (running) except you are gonna wanna do them at a much lower intensity, and also be more focused on building your running strength, rather than going the distance.

that's what i'd start with.

as for diet i don't really have much to say just eat better.

>>41788627
Oh g-d, someone please

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>>41789190
>Stretchmarks
Too late for that I guess, should I just heavy cut

>>41779928
I forgot puking hurts so fucking bad until I had to pull trigger when I was too hungover. Holy shit it felt like someone was vice-gripping my entire mid-torso, and it was just water.

what are test level differences in people who exercise on the regular vs people who do not exercise?

>>41789387
It's pretty decent. When I was lifting and running a lot I had 750ish. I have lifted exactly twice in 4 years and now it's 450.

Then again I'm 28 now and test has been falling for 3 years so...

How do I fix my bad breath? Just last night after I brush my teeth and rinsed my mouth with mouth wash I noticed a foul stench coming from my throat.

>feeder workouts before bed
>forearm feeder lifts to increase grip strength
>maybe 30 minutes going hard with db's
>b-but piana doesn't go for that long on his feeders does he?
>a-and wouldn't i be better eating a meal after?
>w-what if my grip doesn't have enough time to recover before my next workout?

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>>41783883
>tfw 1/2/4/3
My core is so fucking weak and I'm weirdly proportioned

I was wanting to switch to a PPL after hitting the six month mark on SS + accessories. Current lifts are 105/185/315/280 and I'm at 10 weeks in. I saw some dude on here talking about coolcicada's PPL routine and a lot of it is shit I already do, is it a decent routine or is there something better?

Here's a link to the routine.

https://forum.bodybuilding.com/showthread.php?t=149807833&pagenumber=1

>>41789417
could be some acid reflux you burped up. when you had your last meal don'y drink a lot of fluids after. this can create an upset stomah as well as promote more acid reflux. otherwise i don't see what would make your shit stink so bad.

>>41783949
Xanax will help, and it's probably more accessable, at least for me. There's nothing wrong with your dick, its psychological. I've had that problem with three different girls, thought my dick was dead forever. Turns out it was just anxiety the first time, probably depression the third time, and definitely depression the second.

>>41789430
Are you going low enough on your skwots my dude?

Pretty close to 1/2/2/3. Why my legs so shitty.

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I'm pretty /fit/ in general. I've been doing SS for a few weeks and can almost squat 2pl8 but I can only OHP 75lbs without crapping out. What's the best way to kill myself?

Doing ss. Kinda. I can't squat and deadlift on same day. I permantly deadlift on middle session and skip squats. That means I power clean on the other two sessions. Now the power cleans are getting heavy for me and it's becoming hard to squat and power clean. What the fuck do I do

>>41789578
handstand push ups against a wall will help your body to memorize using more muscles for the ohp lift, rather than just standing there pressing. also breathe through your gut.

>>41789489
Yeah. I have a long torso and some weird ass spine shit, so it's easier for me to squat because I have no leverage to DL because there's just so much torso going on, but with squatting, my torso is more vertical.

How do I ask a chick out on tinder? She gave me her snap chat and we talked a bit.

I just got out of a long relationship and I forgot how shit works.

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Is lifting fasted best for fat loss or is that just a meme? Sticky says don't work out fasted, but plenty of contradicting sources on the web.

Does anyone know anything about tendon injuries?

>>41790101
you will want to kill yourself after 1 set of lifting heavy

Whenever I eat food my belly expands proportional to what I ate like a fetish comic. It can get pretty unsightly. How can I tuck that shit? Will visible abs do it? Where will it go if I get it under control? I'm at about 90 second planks each day but other than that don't do much core.

Help me out here
>I just passed two plate working sets on BP
>no regard for form really
>now I have mild discomfort in my shoulder
I tried to keep my scapulas retracted and my shoulder packed, but I could never keep both my scapulas retracted enough so that they both fit on the bench, eventually I gave up on trying. Now that I'm doing working sets of more weight, I feel I need a solution for my form or I'm gonna injure my shoulder. Any tips? or should I stop benching and just do Dips and floor presses?

>>41779894
That is the definition of bulemia

>ate four plates of curry today
I'm still gonna make it, right?

>>41790101
It's just not really important at all.

>>41790170
How wide is your back dude? Should be like an 8 inch distance max. It's not really the scapula that's on the bench inasmuch as your rear delts in any case. If your upper (and lower, but that doesn't matter here) back is rigid, you're fine on that front.

Also are you keeping your elbows at an angle or flaring them out? The bar should be going towards your nipples when you go down, nothing higher than that.

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Gyno or just skinnyfat?

>>41790451
Very mild gyno. A normie wouldn't even notice.

>>41790506
Damn that kinda sucks but hopefully if I lose some fat that shit won't be noticeable

>>41790451
mild gyno. a normie would notice, but they don't necessarily know what gyno is. they'd definitely notice though. also skinny fat. workout.
>>41790522
it will always be like that. you can get surgery for it. a lot of people do, really nothing to get down about once you know you are on the path.

>>41786151
>how do I do math

>>41790575
How expensive is surgery?

>>41789551
Me too. I'm 1/2.5/2/3

>>41790370
i have very wide shoulders, so im guessing my backs is also wide by association. i never focused on rear delt position but i think they're in the air as well. its hard to tell for the elbows, i have the vets in the gym spot me sometimes and they never comment on bench form, even though they helped me with other compounds, so i think i'm in the clear with pathing elbow position.

>>41790626
back's*/back is

>>41790451
There's nothing skinny about that body m8.

>>41786380

>Shrugs

Oh boy...

>>41790603
around $4000, i don't know the details and whether or not there are follow ups. before you let that number sink in though understand that this is achievable over a few years, and making small cut backs on expenses really adds up in savings over the months. the longer you wait to save for the surgery the longer you will have gyno. i'm not saying get a surgery and i'm not saying don't get one.

>>41786380
>what is bodyweight training

>>41787371
14
>>41787460
if you really want to i say yes. work on cutting and general strength movements.

>>41790626
Elbow comment is just my experience. I'd have a little shoulder pain when I would start flaring my elbows, and as soon as I did a rep with my elbows down everything would go back to normal.

As for scapula, i guess you're gonna be braced by whatever part of your back touches the edges of the bench. Goal isn't the scapulae themselves, but rather keeping your back and upper torso a single solid unit, kinda like squats.

Basically, pretend someone dropped an ice cube down your shirt, see where your back ends up when you do that, tighten it up, and you'll probably be good to go.

>>41790626
But as for the shoulder pain, try to exaggerate dropping the elbows or even doing a few sets of close grip and see how your shoulder feels. If the pain goes away, it might be the form.

>>41790773
>>41790780
>Basically, pretend someone dropped an ice cube down your shirt, see where your back ends up when you do that, tighten it up, and you'll probably be good to go.
that's a great analogy for what i perceive is the proper form
maybe now that im stronger, i'll deload and record myself and see what goes on exactly. for all i know, it very well might be my elbows. thanks for the tips m8

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WHy shouldn't I drink it?

>>41790806
Np famallah

If you do it normally and still don't see the problem, whatever you think of reddit, if you post it there and your form is 99%, they'll tell you exactly what the 1% is. Really great when you need some hard hitting critique. Helped me figure out what was wrong with my deadlifts when everyone at the gym and me thought I was doing them normally.

>>41785284
Your scaring the shit out of me anon I'm cutting down from being a lardy and my goal was 150 with a decent body. Do you have any muscle mass or are you full skeleton under there?

I have finally decided to do some blood tests, because I have a feeling I have a low testosterone (probably not, but it's a cheap test so whatever)

The thing is, the lab where I intend to do it allows you to select what you want them to look for.

While I'm there, are there any other things of interest that I should check off, apart from Test? What is important for a mid 20s lifting man?

>>41791113
He's clearly a dyel with extra pounds.

File: itsokay.png (2MB, 1896x957px) Image search: [Google]

2MB, 1896x957px

>>41779894

is it possible to visit snap city squatting 90 pounds?

I was doing my regular set of 3x10 and I was never able to go full ass to grass.

I tried it today and it felt like my back was sinking into the ground, shit was terrifying

any vids, or experience much appreciated

>>41783248

anyone?

>>41779894
>tactically bulimic
>actual autism