QTDDTOT thread

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>>41927270
Anyone have a good recommendation on a good affordable home dumbbell set? I wanna start lifting a bit at the crib.

How long should my negative pull ups be? 5s? 10s? I've even heard people say 2s is enough.

How many do I need before I can move on to real pull ups?

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should I avoid sissy thoughts/crossdressing/thinking about traps when im on noporn?

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why can I bench 135 for 5 but struggle going past 5 reps with 5lbs dumbbells is the bench too wide?

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Can only afford planet fitness. (kill me)
Anyone else go and have a good routine for planet fitness?

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>>41927362
Yes thats gay wtf.
>>41927425
Yeah same like doing a pushing motion with my arms like bench press starts to burn after 20 reps
>do 2pl8 for 10 repsx3
I think it's because we have trained for strength and not endurance >Pic related
>>41927305
The dumbell bars with plate weights where you can change them. pretty cheap and won't take up a ton of room

>>41927425
>5 lbs dumbbells
are you an arch wizard by any chance?

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Hey guys

I'll keep this brief. I've figured that I need to lose only 4kg to hit 10% body fat. Roughly.

My question: Would I lose any muscle if I attempted to cut 4kg in 4 weeks?

I just want to end the cut already and get to muscle building.

>>41927524
9lbs in 4 weeks.
No.

>>41927524
yes, you will lose muscle going that fast.
the fuck is the point of cutting to 10% if youre going to start bulking straight afterwards anyway

>>41927513
10kg dumbbells

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>>41927559
how did you typo that bad.
5lb to 10kg

>>41927559
whatever. my question remains, do you use a huge amount of arch when benching?
unless your form is utter dog shit, the bench strength should largely translate to db bench strength, though of course youre using more stabilising muscles there

Which is the best routine for a beginner?
I dont want the weider ones
--------------------------------------

>>41927615
Starting Strength. It's simple enough to follow and it'll get you some results. Don't stay on it too long and don't fall for the GOMAD meme unless you're Auswitch mode. Make sure you read the book too.

>>41927615
weider isnt a proper word Im quite sure, weirder*?

Anywho, frequency is king for beginners. SL for example is nice, just make sure youre basically doing a whole body workout. Your muscles only need very little time to recover, so having 2+ days in between training a certain muscle group, is a waste. SS is a bit too lower body heavy program for many people. Should focus on upperobody imo; better social status and thus more motivation, which is key in consistency.

>>41927602
less of an arch on db press, bigger arch when I do bench press. I find it harder to keep my shoulder blades pinched with dumbbells though

>>41927476
bump

dyel to otter mode and then to athletic?
OR
dyel to builtfat and then cut to athletic?

What is the path?

I understand that the point of the rest days in SS is that they're for recovery but are there any supplementary exercises I can do that don't use the main SS muscles? If I'm at the gym I might as well use more than the treadmill.

>>41928095
No need to get fat

>>41928138
No, if you feel that the work days are too light, add more isolation. Dont do isolation on rest days.

Focus on point MORE isolation, you arent doing just the routine core exercises, are you now? Hope not!

>>41928230
I was just doing the routine, maybe with some curls once a week and some pullups. What types of things should I be adding?

are kettle bell workouts a meme?

Do you need triceps isolation or is bench, ohp and dips enough? I feel like I always miss ohp when it's just above my head and feel like it's due to triceps strength but my bench lockout is very strong.

>>41928339
if the dips are weighted then you should be fine. Dips are not a full isolate like a tricep pull down, since you do use your core and chest, but they are still pretty good.
If you're rowing and deadlifting they will also get your tri's too.

>>41928323
Not if you like having sex, care about conditioning, posture. Do it inbetween your squat sets.
There are many insecure, ego-lifting faggots who condescend towards everything that isnt directly related to an increase of weights in their lifts.
If you care about aesthetics, having endurance, good posture and being able to have rough sex for longer than 2min, do kettlebell swings.

Doing SS, 6'0 81kg male
>DL 82.5kg
>squat 65kg
>bench 47.5kg
>OHP 32.5kg
At what point should I start alternating deadlifts and power cleans?

Should I be worried about work capacity in the main lifts? I've been doing a bulgarian style training approach and I work up to a training max @9-9.5 every workout and do either back off triples, doubles or singles on either press or bench and either squat or deadlift. I've made some real strength gains in my 1RM but when I attempted an amrap set with a 60% of my 1rm on OHP I could barely lift it for 7 reps. Granted this was after my main work but I still feel like this might be bad. I remember when I did SS and tried to do my calculated 10RM I could barely do it for 6 reps back then. All my assistance work I do for back, delts and arms all includes high volume training but I've never done anything above 5 reps for the 4 main lifts.

For a beginner, which one?:

Creatine
Creatine+B alanine
Creatine+B alanine+taurine.

Currently 6ft 210 lbs fatty.

Am I going to look better if I eat 1500 calories a day until September, or if I eat 2000 calories (the extra 500 being a tub of cottage cheese and probably a protein shake)?

>>41927270
You should keep eating the same any try to work out what feeling you're trying to suppress

>>41928470
Whoops, I currently run 3x a week and I'm going to start lifting 3x a week from next Tuesday.

>>41928462
None, just lift and stop trying to depend on supplement. The positive effect you can reach with them is nothing compared to a good diet and a full night of sleep.

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>>41927270
Any good abs routine that you guys recommend ?
>inb4 read the sticky

The links in the sticky have been taken down, where do I learn how to do lifts with good form?

>>41928742
Omarisuf, Alan Thrall, Mark Rippetoe; all on youtube.

What's the best macro percentages for the highest lean mass to fat gained ratio while bulking?

do I need to deadlift if I don't want to? it just takes too much out of me at the beginning of my workout and affects my other lifts, and get lower back aches the next day even though I think my form is okay. will I gain less muscle?

>>41928405
When you get past 2.5 plaet DL. Or if you stall too much on the DL. Whatever comes first

>>41928884
As long as you're consuming both fats and carbs in a similar ratio and are consuming 1g or protein per lb of lean body mass, you don't have to worry about percentages.

>>41928742
Buff Dudes

>>41928900
Literally no exercises is necessary to do if you just want to gain muscle. Doing heavy compound lifts just makes it easier and faster. The best idea would be to replace them with RDLs because it is a very similar movement but you can't lift as much weight so it's far less taxing. On top of it, it is superior for muscle gain, because unlike how most people perform deadlifts, RDLs actually have an eccentric.

I started ss last week. I'm super weak and lifted wrong or something so now my back hurts

I think I had too much weight on my deadlift

Should I keep going with much less weight or will I just snap myself even more?

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preworkout recomendations without creatine. I know for a fact that creatine speeds up my hair loss. How many milligrams of caffine or beta alanine or other chemicals I don't know would you recommend or like? Thanks.

https://youtu.be/H5V5UiDdVsc
EXPLAIN YOU FUCKERS SAID NOFAP WAS A MEME

>>41929968
You faggots will blame anything for your shit genetics.

Novice runner here. I've been running about 3 weeks. For the last week, I've started to get what I think are shin splints. Today it got to the point where I felt the need to stop the run halfway through. Is there something I can do other than "stop running for a while"? If I reduce the mileage will that help?

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I just ordered Yohimbine hcl and then read some of the possible side effects, and its regrded as possibly unsafe. what do?

>>41929578
Don't ego lift and focus on form.

Any of you guys feel like posting your routines? I'm looking to add some things to mine.

>>41930122
Don't take too much. Get ready for insane boners.

>>41930122
Stop being a pussy?

>>41929578
Take a week off from stuff that hurts your back. Do leg press instead of squats. Seated cable rows instead of rows. No deadlift. Pick up again after you're healed and decrease the weight 5-10 lbs and work your way up with PERFECT FORM.

>>41930180
If you have energy to add more to your routine, always chose aesthetic muscles like mid/rear delts, arms, lats or traps.

>>41930190
ive had some liver damage from isotretonoin before and i dont particularly want to end up completely fucked

>>41928476
You'll probably be starving and give up if you don't eat enough. I'd calculate my TDEE and then subtract 750 from it for a good ratio of weight loss to comfort. More than that is going to make you want to binge.

>>41930221
Dude how did that happen, didn't you get regular blood work results? How high was your dose? I just finished my 20mg dose I took for a year this May and aside from dry skin I had no sides whatsoever.

>>41930293
yeah i had biannual blood tests done, not sure where i stand now in terms of actual damage, had to stop taking them after the results came back, around 3 years ago, and haven't done any tests since

Can you get big with calisthenics only? Like, zyzz/jeff seid/ big?

>>41930355
Nope, not usually enough resistance even with advanced variations of exercises. It's also much slower progress because many exercises have a skill component involved as well as the strength requirement. Even gymnasts use weights so they can get stronger faster and work more on their skills.

>>41930414
>>41930355

HOWEVER,

Calisthenics are very rewarding, and the skill component is actually part of what makes them so fun. You can get decently strong with bodyweight exercises alone, and they're a solid route to get healthier and look better.

Where can I get fractional plates in europe? Only place I've found is strengthshop.de, but that would cost me 55 euros for 4x0.5kg which is insane.

I fucking sleep like shit /fit/. I always sweat and turn all night. I keep my room around 68 degrees and I run a dehumidifier to keep it at 40% and I still sweat. I don't know what else I can do. I've begun to change my diet to help with it as well. Help.

i have one of those door bars here so i can't do wide grip pullups on that

how's the narrow grip compares do wide grip on muscle activity?

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how do you grow/strengthen your triceps?

My triceps have always been my absolute weakest muscle and my arms look fairly thin thanks to this. I'm cutting atm, so what accessories can I add to really make those fuckers explode?

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When do you guys eat this stuff? Is it ONLY for after workouts?

It's got a good amount of protein, and I've been putting it on cornflakes/oatmeal for some protein in the morning.

Basically, can I use whey for regular meals?

>>41930847
yes

>>41930763
skullcrushers and dips helped me.
>>41930847
How little protein are you getting per day. The 1 gram per lb of bodyweight is a meme.

>>41930991
Without the whey? About 80 g per day, more on the weekends.

How lean do I need to be before I start going to the gym and bulking? I want to do it now but I am around 20% BF (160 lb 5'11") and I heard it would be counterproductive to start now instead of cutting more first.

I had pretty shit squat form a while back which caused a pinch in my back one day which even made it hard to walk. Now that I'ved fixed my form I still get a pinch every now and then and get the same pain. Is it a muscle/nerve problem or spine problem? Going doctors tomorrow but want to ready myself

>>41931104
idk how much you weigh but I shoot for 120 a day so adding the whey in seems reasonable in your case.

>>41931121
I'd say definitely lose another 10lb of fat before you start bulking.

>>41928581
Eat properly and hanging leg raises

>>41931135
6'2
170-175 lbs
~15% bf

>>41931194
Yeah 120+ sounds about right for you. No need to waste money on too much powdered jew. Others on here might disagree but I think I have done fine without going for 200 grams a day.

what is best guide for building neck size? JEFF NIPPARD'S NECK AND TRAP GUIDE sells for $9.99

>>41930091
What type of shoes you wear? I had the splints the first few weeks and it sucks but if anything it should pass if you keep at it. Try to also run on flat ground.

How do I fall asleep without downing 4+ tall boys?

I started balding at 17 years old. Its been 5 years and i don't see it slowing down. I think it might be my diet more than anything.

Question for thread watchers, anything in your diet that could cause hair loss/thinning? Seems more like its falling out than balding. Im taking Multi-Vitamins, Fish oil, and Protein for supplements. Food is a big problem for me living alone and going to college.

When im finished my cut ill be 170lb 10% bf at 5' 10. How fast should i bulk?

>>41927270
Will I lose much if I miss the gym for a week? If so are there any small exercises I can do to minimise this?

>>41931121
just fucking lifts weights, you will cut quicker and you will get a head start, if you dont go to the gym you will see progress regardless, wtf do you think beginner gains are?

>>41931320
replace diet with genetics and you are right

>>41931525
no

https://www.youtube.com/watch?v=vYVA4irV5vc

>>41931613
My train of thought:
>there's no way of cutting quicker anyway, for me hunger is a meme so I could just eat less, and I need to stay within my maximum deficit anyway (31 cals per lb of body fat)
>I wouldn't get any head start since not only would I not be at maintenance or surplus, but at a caloric deficit, so I would be lifting for no reason since can't build muscle on a deficit since I'm not obese
>would need to spend extra money on gym fees for a few months instead of just starting once I get down to 10% BF or whatever

>>41931675
>since can't build muscle on a deficit since I'm not obese
it's because you dont know anything that you think like this, it has nothing to do with being fat, if you have never lifted you will have BEGINNER GAINS because you're a fucking weak puddle

literally anyone can go into the gym and get gains, your body will produce muscle to a certain limit, stop being retarded and thinking it will do nothing, fucking pushups will build muscle if you can only do fucking 5

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does anyone have a link to a site with a list of foods by calories per gram that i can sort in ascending or descending order? the closest i've found is http://www.healthassist.net/food/calories-chart.shtml
the usual calorie counting/nutritional info sites don't have a list that i can organise into calories per gram

>>41931656
phew, I did some minor tweak to a back muscle and I want to leave it for a week to see if it mostly heals.

>>41931718

Probably true. Will consider, thanks

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>>41931320
at 17 though? Seems like a reach, i have 4 brothers and none of them are balding. Dad's 50 with a full head of hair, and grandparents didnt bald until they got really old. Either this gene has been as recessive as fuck or it might not be genetic.

I understand the whole genetics meme but i can guarantee it isn't that. At least according to the dermatologist.

>>41931780
Meant for
>>41931630

>>41931320

probably you don't eat enough vegetables. You need biotin.

I'm making a home gym and already got a bench/cage but I need a barbell/plates. What's something with a good dollar/quality ratio?

How do efficient people get their meat-based protein?

I cooked up 3lbs of diced chicken today and ended up with 8 small portions that total around 1.75lbs /100g each. Total cost was a little more than an hour and $6. End result was a little underwhelming.

I could get a similar amount of deli meat for around $10-$15, which makes me think the cooking isn't worth it unless I'm doing 6+ pounds of uncooked chicken in one go.

Do I ramp up production, fall for the deli jew, or something else?

>>41931780
>>41931786

listen hair loss comes down to 2 major factors:

Stress
Genetics

nothing else will have a huge impact on hair loss as these two

and now time for the genetics lesson, your parents have 2 allelles that they pass on to you so lets just take eye colour for a basic example

B = brown
b = blue

B is dominant and b is recessive so any B means you will have brown eyes

if both of your parents have Bb allelles there's a possibility you can get blue eyes

so as a child you can have blue eyes at a 25% chance, now imagine both your parents have

B - no balding
b - balding

so if both your parents are Bb you have a chance as a child to have balding even though your parents or brothers do not

>>41931803
Know which vegetables have the most biotin? I usually eat frozen processed foods and apples, bananas. I have a high sodium count so think it might be that?

>>41931856
Stress is? Holy shit guy's i think thats what it is. I also have had white hairs growing since i was little. Fucking hell, can anxiety cause it too?

>>41931893
anxiety is stress but it's unlikely you will be stressed enough to have hair problems unless you were born in a fucking gulag

Recipe idea for breakfast oats that don't involve a blender?

>>41931948
pour hot water on and eat once cooked

>>41931909
Ive had panic attacks since i was little. Any foods/exercise to reduce stress? (stupid, i know)
Tips? Appreciate the info man, i was thinking it was food since thats what the dermatologist suggested since moving out. Either way, Appreciate the help.

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so if i'm sedentary and on a 500 calorie deficit is it a bad idea to start a lifting routine? im a girl btw

>>41932008
no it's not bad, just lift

>>41931984
this but add frozen raspberries and a little bit of milk

what does the 1/2/3/4 meme mean?

>>41932078
it's not a meme

the numbers are the plates for OHP/Bench/Squat/DL

Sup /fit/

Is 5x5 with the required barbell the best way to start to get fit? I'm not fat, but want to get in shepe and all that jazz, I already read through the whole OP and will do all the diet requierements and such, just can't decide with the excercise program.

Any experiences recommendations? The 5x5 program from StrongLifts is the one I've liked the most.

>>41931948
Mix in a scoop of proton powder. I just tried this and holy fuck it looks like dogshit but tastes so good.

>>41928462
Creatine, but make a plan to get your levels checked in 6 months. There are guys I work out with who are MASSIVE who have told me their kidneys have had a hard time dealing with the build up. They cycle on and off of it because they end up with so much excess, and everyone's filtration rate is different.

I take C+BA+T because I am not at that level for Creatine saturation, yet, and Beta Alanine and Taurine compete for uptake. Taking one and not the other means you will end up with a deficiency of the other, and a taurine deficiency can be problematic. I take 5-6g BA and 2-3g T.

>>41932111
There's no 'best way'. So long as you're following a fairly well reviewed program, such as 5x5, you'll make gains. If your nutrition is on point, you'll make lots of gains. If it isn't, your gains will eventually stall.

>>41928476
The general "range" for men is 14-17 calories per pound you measure out on the scale. I assume low, I actually use 13, and then subtract 1000. If I go over by 500, I don't give a fuck, but I try to hit that same number, every damn day.

>>41932111
I did stronglifts when I first started and it worked for me, got to 60kg Bench, 90kg squat, 120kg DL, 70kg rows and 40kg OHP after about 3 months.

read the Stronglifts website before you start doing it, you need to understand it, it will help you get strong and you will look way better than now

also do the added Dips and pullups, I cant remember which days you need to add them on but they are the only accessory you need to do

>>41928884
>>41929207
2-4g per pound of body mass.

Your body will simply convert excess protein to glucose via glucogenesis and then store it if you have too many calories.

You're better off eating every damn 30 minutes, too, but most people cannot. I was making excellent progress at 90 minute intervals, about 25g a serving, 300g a day. 6' 260, losing fat and putting on muscle.

>>41931948
add equal amount of milk and 2TB peanut butter if you want more calories. instead of heating, put it in the fridge for a half hour to soak before eating.

>>41930698
Basically you won't hit your lats and get the thick back you want. Your bicep/back gains will slow pretty quickly. You can try weighting yourself or do variations like alternate grip, but it won't be enough.

My advice is to do what I did. Go back to Amazon, find the bar you bought, hit the drop-down box, and change from "children/women" to "man" and get the wide grip handles.

>>41929815
Mix your own.

>>41930180
Pick a muscle group.

>>41930217
Obliques are a great option because they give you the taper women chase.

>>41930667
Stop electronics an hour earlier. Meditate. If you're physically uncomfortable, stretching may help.

>>41930763
Time under tension. If you're not in agony, you're not pushing enough. If the weight is too heavy, drop it, do drop sets if you want. Volumetric hypertrophy comes from intense pumps and the negative portion of the movement.

>>41930847
I do whey 1st thing in the AM b/c the body is hungry for protein. I do 12-15g in my preworkout and 31-46g after. I wouldn't use it as a meal replacement. You need micro nutrients, too.

>>41929815
Nitraflex by GAT is creatine free. Worked good for me when i first started cause i bummed a tub off my dad, but shit is fuckin expensive so never bought it again

>>41931121
Lift. And eat at or under your TDE. Your body will use the excess fat to help build muscle. When you can see your abs, bulk a bit and do this, again.

>>41931320
I'd rather be bald, I'm salt'n'pepper all over, including my beard, and although my lady friend loves my hair, I hate having to cut it every week.

>>41931726
FatSecret.com There are 454g in a pound, or about 28g in an ounce, plebeian.

>>41931836
I cook 5lbs chicken, 5lbs salmon, 2lbs shrimp, and maybe 1lb of beef, every 2-3 weeks, and eat about one meal a day, roughly 35g of protein per portion. That's just one of 10-12 meals through out the day, although I consider 227g of skim yogurt a meal. Whatever, it's 23g of protein.

>>41931948
Egg white muffins. Oats. Banana. Yogurt. Cottage cheese. Or if you're like me, chicken your lady friend grilled last night, and some pussy. Yum!

>>41927270
>when i was 20
5'9.5'', 5'9'' wingspan
>now at 22
5'10.5'', 6' wingspan
does a bigger change in wingspan mean anything, or do i now just have slightly longer arms now? i think i've stopped growing if it matters

>>41931517
half pound a week

>>41932296

I don't think wingspan and height growth necessarily correlate too much. When I was 5'7" I had a 6'4" wingspan, looked like a freak. 5 years later I'm a hair under 6'2" and still have the same wingspan.

I'm skinny and looking to gain mass, and I only have a pull up bar and barbell. can someone point me to a good program?

>>41932334
Squat.
Deadlift.
Bench.
Overhead Press.
Pull ups.

>>41932364
o gee thanks! that was just what I was looking for!

What's the best way to kill oneself?
>Decide earlier this year that I'm gonna loose weight.
>Always be skinny fat, but mostly fat
>235lbs, 6'4"
>Start doing keto and SS
>I do community theatre (it's pretty sad)
>Get down to 205 during the run our show because of being to busy and too tired to eat
>Feels good
>After the show, have a bit of a cheapweek.
>Buddy at work keeps buying me fast food for lunch
>End of the week I'm back up to 210
>See how this could end badly, start to eat better again.
>Back down to 207
>Same guy from work invites me to his cabin on the lake to party
>Drink and smoke all weekend.
>Get home and weigh self
>220
I fell like I've just thrown everything I've worked on in the trash. Lost a lot of motivation. I think I need a new routine. Any tips on how to get over this?

>>41931656
cheers for linking this channel
its good

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fit how do i keep from getting nervous about going to the gym... im a girl btw

pic related mfw going into the gym

>>41932422
go at weird times, ideally if you can find a 24h gym go at night. i was gonna say "no one will even know you're there", but being a girl basically guarantees people hitting on you or creeping on you.
realize no one cares about your strength or weight, so as long as you're not doing anything totally retarded you're fine

>>41932394
You can't change the past. Weight loss is a continual battle that's fought through habit changes, not brief spurts of effort. If you truly desire the weight loss, you can keep going and you will succeed.
It's my opinion that keto is a tough diet because it has nothing special to it and is pretty much impossible to keep up long term for somebody who isn't already deep into fitness. Get a myfitnesspal account and just focus purely on hitting your protein and caloric goals. Bit by bit, you'll see the difference. Take monthly progress photos and you'll see such a difference after a couple of months you'll never need motivation to keep going again.
Mistakes get made, but nobody adheres perfectly to a diet. Perseverance in the face of failure is what will get you the results you desire. Hell, you might even find that if you busted your goals mainly through alcohol that some of it is water retention and will shed a lot easier.
Starting strength is a fine place to begin though, just keep at it and focus on progressive overload. Even one extra rep is progress.

As a former fatfuck, it does get easier. It takes a while, but eventually I've stopped having to make the conscious effort to avoid shit food on a daily basis. Remember, a cheat meal once a week is fine provided you try not to let it bust your goals by too much. 500cal over is going to be maintenance anyway if you're doing it right.

>>41932422
Dont do anything
It's completely normal when you first start and will go away after a while

>>41932394
Control yourself or stop hanging out with high-metabolism faggots like this "friend."

>>41932422
We're going to look at you, if you're fat or if you're fit, it doesn't matter. No one is going to physically touch you, only true fools are going to catcall you. Get over it. It's a public place and your vagina will be put in out-there positions and men are genetically wired to notice. Oh well. Everyone stares at my girlfriend and I view other women. Can't help it.

>>41932128
Yeah, when I was reading about creatine I found out about the "miraculous" combinations of C+BA, but then I stumbled across the taurine deficiency, since the three supplements were kinda cheap I was thinking of buying the three of them.

But I think I'll settle with just C for now (plus I'm too lazy to having to take more sups specially the BA that has to be splitted in several doses), plus fish oil, vitamin D3, and green tea.

For C is 5g/day right? Is it right if I take 2g on green tea + nuts as a sort of preWO and then 3g with my protein shake postWO?

If I've already been lifting for 3 months, when would be a right time to add BA+T?

>>41932309
Ty

>>41932514
Creatine monohydrate is 5g before and 5g after workout.

Creatine HCl is 2g before and 2g after.

Not sure about crealkyline, I haven't looked into the chemistry like the other two.

Both taste like ass and armpit.

Is it bad to fast then run? I ran my first 10k today, and it happened to be 22 hours into a 24 hour fast. I feel fucking accomplished since I'm pretty fat but I dont know if its good to do that?

>>41932704
Fasted cardio means you're pulling 100% of your calories from stored fat. Okay, not 100%, as you'll consume some muscle, too, but pretty negligible.

>>41932730
Is doing this sustainable in the long run? I'd like to do this once a week in addition to my normal runs

>>41932418
i know i watched all his vids last week, just wish there was more content

>>41932704
>>41932730
dont do it

you wont be able to run as much so you wont burn as much calories, it's better to just eat something small or breakfast

https://www.youtube.com/watch?v=cinjfb3d-Ls

My #1 goal is weight loss, but I'd also like to build muscle.

I wanted to try Starting Strength, but I'm also eating at a caloric deficit and I've heard of you don't eat as suggested you won't make it.

So what's the best way to start lifting, for a fatty?

>>41932767
So today would basically be a one off thing, and each time I do it my runs will get shorter since I'll be lacking some form of energy then?

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2 weeks ago i tried to do some bench presses and a sharp pain coming from the lower middle of my hand started so happen everytime i picked up the bar.

It only happens when i pushed the bar, not when i pulled it.

I know i should go to a doctor but i don't know what kind of doctor i should go. Maybe a neurologist? Or an ortopedist?

Help me out /fit/

Pic related, its the place that hurts.

>>41932786
SS or SL is the best

where the fuck do you guys read this bs? ofcourse you can make gains on a deficit, all the BS that you're reading only applies to people who have been training a long time not beginners

>>41932792
no basically you would have been able to do it quicker because you would have more energy

>>41932805
pulled a ligament

grab a knife and /wrists

>>41932805
Its marked in red, nothing on the blue part.

>>41932809
Oh ok, makes sense. I dont eat before my usual runs because I do it first thing in the morning, I guess I should eat something small then. Thanks anon

>>41932809
>where the fuck do you guys read this BS?

...here. Almost everything I've read about fitness since I began actively working out has been from here.


I know SS, but what is SL? Would you recommend one over the other?

>>41932809
Last thing, how long should I wait between eating the small thing in the morning and running?

>>41932825
desu at the end of the day you can run longer with some food in your belly, so you can burn more calories

the diet is the main part of losing weight so just keep that in check, cardio is good for your health so dont stop doing that

>>41932827
SL is a 5x5 program that's been around a while, I started with it 3 years ago so I have a preference for SL over SS

sadly things that you read here are mostly trolling or uneducated idiots

if you are a beginner you will gain muscle to a certain point

beginner gains come in two parts
1. you're so devoid of muscle that you can build muscle from jumping up and down
2. CNS developmen/Muscle memory, which will help you get the motions and increase muscle recruitment

ok deficit you wont gain muscle as quick but if you have fat on you then just lift at MAINTENANCE, you dont have to do surplus or deficit, there's a nice sweet spot that is really good for beginners

so work out how much energy you are burning from exercise and eat at a maintenance

>>41932873
Running the mornings is my preference since I work nights most days though

>>41932869
when do you run? if you run in the morning just eat breakfast get ready and run, the food goes straight into your stomach so by the time you get midway through a run you will be using the food, even if you ate just before a run

basically time doesnt really matter just make sure you eat atleast 3-4 hours before and it wont be considered fasted, you can eat a lot, it doesnt have to be something small, carbs are prefered though

>>41932220
>>41932214
>>41929815
thanks for the suggestions. For the guy that said to mix my own. I'll think about it.

>>41932897
Shit I usually run at around 7:30am. I usually work around a 1-9 shift so the day is kind of gone for me. Live in a bit of a sketchy area so I wouldnt want to run at night, and the park I run at closes by the time I get back to town from work

>>41932928
just eat breakfast or an apple before you run, dont worry too much, just eat an apple or a nut bar or something

>>41932942
Alright, sounds like a plan, thanks

>>41932873
That makes sense. What is the actual name of SL, though? I want to look it up and see what the deal is.

How the fuck do i keep my scapula retracted when my upper back muscles start to cramp and spasm?

>>41932960
Stronglifts

https://stronglifts.com/5x5/

read all of this and you will understand what to do

Im so close bros, so close to making it. 25 more pounds and ill be 170 then thats 100 pounds off. Ive got dieting down, keto and CICO now i just need to know one thing. Whats the max cool down for running and jogging could I run two miles in the morning two in the noon and two in the evening? Whats the best way to maximize your efficiency working out.

>>41933101
do what you can. You're cutting so you're going to have a little less energy than you would otherwise, especially after such a long progress.

Keep doing what you're doing anon. You can make it.

How long will a mcdonald's stay good in a fridge( I'll seal it in a plastic sandwich bag as well)??

I normally don't go out of my town since work is 3 minutes walk away and I cbf going to the city for some fuckin burgers, but I gotta go to the post office to pick up my supplements.

Was thinking of buying 10 burgers to last me a week.

>>41933141
McDonald's is chocked-full of preservatives. It will be good for a few days at the very least.

>>41932971
I'm still a little nervous about using a barbell and visiting snap city, but starting light and having a trainer evaluate my form at the beginning will probably alleviate that.

Thanks man ,this seems simple enough to understand and l easy enough to start that it's not so scary.

>>41933101
Are you gonna shower three times a day? Fuck that sounds awful. Just run once a day. Or once every other day. Your body needs to recover.

>>41933223
ye well you can start with the bar on most exercises and honestly I dont think you can get injured by 20kg, I saw a kid get run over by a car uninjured so i'm sure the human body is capable of not getting hurt without an extreme load

Do you include warmup sets in apps like Progression or Jefit? Or only the work sets?

>>41927323
>How many do I need before I can move on to real pull ups?
How many real pull ups can you perform? If you can perform 5+ good pull ups then do them for the first set and then do negative pull ups for the following sets and work up to 5+ good pull ups for every set.

>>41927476
Just do a beginner routine from the wiki.

>>41930763
https://www.youtube.com/watch?v=vZ02QXFuWFc

>>41931246
Just do the exercises he showed in his vid.

>>41932514
>>41932701
5g creatine everyday is plenty.

Also: Does creatine cause kidney problems?

Aside from a plausible interaction with diuretic pharmaceuticals, studies looking at creatine and the kidneys have failed to demonstrate any harm from supplementation. (from examine com)

>>41933271
>How many real pull ups can you perform?
Zero.

>>41933300
Then do pulldowns, negatives or whatever untill you are able to do what I wrote. Are you a fatty?

>>41933308
Not really just dyel. 6'0 178lbs

Do you actually count the bar when determining the weight of your lifts? In terms of bench press or barbell curl.

how much does the bar weigh

>>41933360
Okay then its just you beeing too weak. You can do what I wrote, youll get there.

>>41933364
Yes the bar counts for every lift.
Usually around 20kg/44lbs

>>41933364
I'm not an expert, but my understanding is you should count it. A standard Olympic bar is 20kg/44lbs

I'm interested in pursuing self-defense. Which types are the best? Anything I should look for in a program/class?

>>41933386
Thanks.

Is OHP twice a week (one volume, one intensity) enough for good tricep/shoulder gains?

Also, can rowing be done four times a week? I don't really get severe back doms. Working Mon/Tues/Thur/Fri, thinking of doing BB rows on Mon/Thurs (that's when I bench), and cable rows on the other days.

>>41933128
Its taken 10 months another couple wont hurt.

>>41933232
Ill shower 30 times a day after 90 miles if I didnt die from exhaustion first.

I've been doing PPLPPLx for a long time now and I want to change to something else since I recently find that I don't always have the time to go to the gym 6 days a week.
Should I do upper/lower or full body? I feel like either one doesn't have enough volume since I've been doing 10 exercises of 4x8-10 excluding the compound lifts for each of the push/pull day.

>accidentally load a 5lb plate on one side instead of a 10
>do 5x5 without noticing
Should I load with an equal and opposite imbalance next workout, or just move on and continue training normally? This hasn't happened before, so I'm not habitually training imbalances.

>>41933456
honestly full body is better for time and the volume increases because you're pushing more weight

dont fall into the 6x a week jew

>>41929815
Just buy the individual supplements to make your own pre and tailor it to you. A lot of whats in pre, you can get for cheap by purchasing it individually. Currently living that proletariat life and can still afford to concoct my own pre. It's the sarms I can't afford :(

>>41930122
Yohimbine boners are dope dude

Is personal training a meme?

Total gym noob, thinking about doing PT to get started learning machines/form (I'm aware of YouTube and the internet)

>>41933618
You don't have any way to know if what a PT says is bullshit or not without looking it up yourself, and at that point you might as well save yourself the cash and do your own research.

>>41930122
Work up to your 0.2mg/kg dose and dont take 0.2 x bw immediately. Take it on a empty stomach and then do LISS cardio (not before your actual workouts)

I barely lurk, but I never hear about Mike Matthews/ Bigger Leaner Stronger. Is that program a meme? I've been using it for a little over two months and I'm really liking the results so far.

>>41933644
That's fair. At the same time, getting the schedule, motivation, introduction to machines, and basics of form would be helpful. Money isn't an issue.

Are there certain certifications I should ask for? Any tips on getting a good trainer?

>>41933679
>introduction to machines
Just read the sticky, boi

i want my friend to come to the gym with me but on friday i asked him if he wanted to come but said he was busy. I now asked him if he wanted to go tomorrow still (we agreed on earlier) but said he has car issues from something loose on the bottom of his car and can't go. He lives out out of town. Is this bullshit or should i give it another chance? Anyone else get excuses from friends?

>>41927270
I had read somewhere here there was a standard for weights for the big 4 that wasn't 1/2/3/4. I it was something along the line of 0.5 BW for OHP, 1.0 BW for Bench, 1.5 BW for Squat, and 2.0 BW for Deadlifts. Is this correct or am I misremembering it?

>>41933757
just tell him to forget about it and if he wants to rearrange then possibly he had a legitimate excuse but i'd just find someone else more reliable

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I'm confused, what kind of lift routine should I do to lose fat ? As I lift, how has to be my calorie deficit ?

PLEASE HELP FUCKERS

>>41933835
just lift and eat maintenance, as you lose bodyfat your maintenance will go down so adjust accordingly

and yes you will gain muscle and lose fat because you're likely weak as shit

How do I stop pooping? I need to stop pooping. Or at least poop only once every couple days

>>41934090
Stop eating
Why though? Afraid of public toilets or something?

>>41934182
I'm bulking

>>41927657

I think he meant Weider as in Joe Weider. You know, the father of golden age body building. Arnold's trainer. Frank Zane's trainer. Franco Columbo's trainer. Lue Ferrigno's trainer. Should I continue?

He has a few books out that cover everything. I use his system and it's amazing and works wonders. When I'm consistent.

>>41934204
Did you know that poop is how your body gets rid of food?

Recommend a routine for someone able to hit the gym once a week or so on average. I aim to become simply strong. Some /plg/ anon said I should just add amrap set after working sets of my exercises to amp up the volume and that should do the job.
Opinions? I was thinking about going on SL 5x5 with some pullups and dips added.

>>41933528
pls respond

>>41933528
Just move on in my opinion, fiddling with that shit again will do more bad than good. If you struggle too much on next workout, just drop back to whatever weight you fucked up at and work up from there again.

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Would this be an effective way of increasing frequency on 5/3/1? would going for rep PRs be okay more than once a week?

Can someone give me the rundown on "Serious Mass", I know it's not as good as eating real food, but I'm having trouble eating more, is it unhealthy for you to take it with all those chemicals in it?

Is 4 minutes to much rest time for 5*5 OHP and bench? I'm intermediate level.

>>41927270
Anyone have that guide to make you cum more and have it shoot out stronger?

thanks

Can someone explain to this newfag 1/2/3/4 ands SS?

>>41935714
OHP, bench press, squat, dead lift. the numbers indicate how many 45 pound discs are on the bar.

SS stands for starting strength and is a workout that has you doing 5x5 of those 4 lifts.

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>>41935550

It's mostly "maltodextrin" . #1 ingredient.
Maltodextrin is Corn Starch. Like .50 a lb.
Corn starch is used to thicken stuff to make gravy, and also keep your dress shirts crispy.

>literally powdered Fritos

you would be better off with the McDonald's breakfast combos... 2 combos at a time.

>>41935755
So for OHP would be 90pound + bar
Bench 180+bar and so on?

>>41935858
correct.

madcow seems to have extremely little volume...does this shit actually work?

What do you do when you don't get to finish your workout? Like when all the benches are taken or you don't have time
>get the bench after waiting, filling time with assistance exercises
>realise I have to leave in 10 minutes for the bus
>rush the bench
>warmup, 2 sets of fail and no time for a third
>leave
>miss the bus anyways
>fuck this, come back to the gym to redo the bench
>everything, all the benches are fucking taken
>walk around for a bit, nothing
>at this rate im gonna miss the next bus too
>accept defeat and leave for the day
Im so pissed, and some people mustve seen me walk out twice. Should I repeat next time or move on?

>>41936364

Wait don't you people share equipments? Like, sharing the squat rack or the bench?

I mean you are gonna be resting for a while might as well let some other guy use it.

>>41936405
Dont see it often in my gym, maybe if I knew the guy using it.

>>41936364
If there's no benches and you can't wait, just do a similar exercise on a machine.

>>41933271
I had a moderate case of kidney stones like 8 years ago, but since then I've been drinking more water (almost a gallon per day).

Is it ok if I take part of the creatine with green tea as a preWO?

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I'm still sore from lifting two days ago (first time)

Is it safe to go back to the gym today or should I wait until tomorrow?

Any tips for getting enough proteins in japan? I'm sick of eating raw fish.

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>>41927362
I'd suggest suicide. Might solve your problem

>>41936749
how about cooked fish

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So basically I would do #1 on Monday, #2 on Wednesday and #3 on Friday?

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>>41936732
Had the same when I started you just gotta work through the pain for a few weeks til you get used to it.

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Is this more equivalent to squats than the 45 degree leg press?

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As a skinnyfat I decided to start lifting, I'm already eyeing with Reg Park's beginner routine. Problem is, my stamina sucks so I'm interested in taking up cardio as well, especially swimming, 2 or 3 times a week for an hour.

Question is, which one should I start first? With the lifting or the swimming? Or just add swimming to my routine after a few months of lifting? Or skip swimming entirely? How should balance these two in a way that won't overexert my body or diminishes my beginner gains?

Goal is aesthetics and health, a slightly bigger ottermode would be fine for me

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>be me
>natty
>powerlift 5x5 until 1/2/3/4 for reps
>stall
>go high rep bro split for two months
>working out everyday sucks time
>gains though

After two months of high rep bro split. I'm considering going to a high weight upper/lower/full routine so I can hit all muscles 2x a week and hopefully on have to lift 3 days a week. Is this a good or bad idea???

>>41927270
> 3x5 Bench Press / Press (Alternating)

Its SS, can someone explain this to me? so if on monday I bench on tuesday I press then on Friday I bench again? Is that right?

>>41937071
>swimming
lmfao

What's the best 3 day split routine for an intermediate lifter? I want a routine that produces aesthetics and strength.

>>41927270
What are some good bulking foods? I need 2900 calories a day.

how can you people eat so many eggs?
i mean, it's ok i guess but after like the first couple eggs it really cuts my mouth and tongue

any tips on fancy egg dishes?

>finally match with a qt nerd girl on tinder on thursday
>she's not really replying very quickly and seems disinterested
>I didn't message her at all yesterday and abruptly stopped saturday night [spoiler]because I started playing Civ 6 and suddenly it was 3 in the morning[/spoiler]
is it too late to message her now? I feel like it's already over

>>41938580
full body (TM), or something like push/pull/push then next week pull/push/pull where pull is diddly, back, bi's, and push is squat, chest, tri's

or upper/lower, alternating in the same fashion as push/pull
>>41938507
yes, bench/press/bench, then next week press/bench/press

Even though I'm squatting noob weight and I never even feel a burn in my quads or glutes, I'm still having trouble progressing. My knees wobble and my groin hurts. I try to follow exactly what rip says in SS, but nothing doing.

>>41938892
what you need to do is add 1 or 2 assistance exercises for every exercise rip has you do - and not for "targeting specifict weaknesses" - you have no specific weaknesses, you're (probably) weak all over.
provided your goal is a bigger bench, squat, diddly and ohp, add some accesories for each of them (rdl's, box squats, goblet squats, good mornings, rows, dips, chins if you dont already do em, bicep curls, tricep extensions, face pulls, lateral raises, db ohp, etc)

i'll probably get shat on by the circlejerk "IF YOU DONT DO SS TO THE T, YOU'RE NOT DOING SS" but the truth is that a wider range of exercises (and also, wider range of reps, meaning doing stuff in 6-10, 10-15 rep ranges) will make your main lifts stronger. no doubt about it.

SS is a mediocre program, though. it's mediocre for strength gains, it's mediocre for aesthetics, it's even mediocre if you're a total beginner and all you want to do is powerlift. what it is though, is simple, i'll give it that.

>>41938557
It's the best cardio out of all

>>41938795
thanks m8

I have a cheap bench, barbell w/ 200 lbs of weight, and 20lb dumbbells
Not making much money right now so just looking to make the best of it until I can afford a membership
I do
4x20 db press
3x10 bb press 115lbs
5x10 seated db curl
5x10 alternate lat raises
5x10 bent over db rows
I started out 6'1 skinnyfat but I've been seeing consistent gains and adding volume
My knees are completely fucked from lyme disease and a decade of motocross so I can't do any serious lower body work outs but I'm active so my legs aren't disproportionately small yet
Any tips or ideas?

>>41939058
I want to recommend scoobysworkshop.com but be aware, this guy has massive autism

>>41938783
be willing to get hurt (message her) then get hurt (she doesn't respond) or be lucky (she responds)

>>41938762
https://www.youtube.com/watch?v=ytTfNwAu8vM

>>41935578
Definitely not too much. Longer rest times are better for both hypertrophy and strength gain anyway.

How do I not cheat when doing step-ups? I can't help but push away with the other leg.

How long should I expect it take me to go from dyel (like just the bar) to being able to do 1/2/3/4?

>>41940171
Depends on genetics, eating, sleep, training properly. 12-18 months I'd say.

Fap to 2d, 3d or just go to sleep tonight?

Is Joe DeFranco's Built Like a Badass a good routine to follow? Someone pls halp.

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Is it a bad sign if I'm still sore from my last workout 48 hours later? Should I skip those muscle groups on my workout if they still hurt? I don't want to injure myself by jumping the gun or anything

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I see all these different routines how do I know which one does which?

Main ones I see are upper body vs lower body/push pull or bro splits

How do I know when to change my routine?

>>41940824
>How do I know when to change my routine?

When you're no longer making progress. If you're a beginner you do a linear progression program. Then you move into something with weekly progression like texas method or madcow. Then into something with even slower progression like 5/3/1.

>>41932279
>FatSecret.com There are 454g in a pound, or about 28g in an ounce, plebeian.
i'm talking about calories per gram, not how many grams are in a pound or ounce

I have scoliosis and in general very bad posture. Is it dangerous to lift weights? Should I do something else before getting into lifting?

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>>41941175

You should ask Lamar Gant, pound-for-pound probably one of the greatest powerlifters of all time, and the ONLY powerlifter to lift five times his bodyweight.

Are dips supposed to work on chest or triceps?

How do I get better at pullups (220 lbs 6,1), recently I've reached 1/2/3/4 so I'm not too weak but pullups are my worst lift, I can do 2 or 3 when I'm totally fresh after a rest but then I need to use the assisted pullup machine, It's been like this for a while and I'd like to be able to do 8 of them with proper form.

Don't tell me to lose weight, I'm on it but it's not the answer I'm looking for.

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Why do I get this shit on my hands from benching?Am I holding the bar incorrectly?
Talking about the bruise looking shit btw

>>41942336
both

>>41927270
I've started full body 3x a week, should I do cardio later at night on those days and/or the rest days?

>>41927270
I inherited one (1) entire thing of creatine from my moved-out roommate. Am I really supposed to take this shit 4x a day to start out? I thought it was a pre-workout and that was it.

Is this a good routine for mass?

Chest/tris
flat bench 3x10 3x8 3x5
incline bench 3x10 3x8 3x5
decline 3x10 3x8 3x5
flies 3x10 3x8 3x5

whatever tricep workout higher reps

back biceps

DL 3x10 3x8 3x5
bent rows 3x10 3x8 3x5
lat pulls 3x10 3x8 3x5

bis same as tris

legs
squat 3x10 3x8 3x5
leg press 3x10 3x8 3x5
leg extensions 3x10 3x8 3x5
high rep calf raises

shoulders
OHP 3x10 3x8 3x5
front raises 3x10 3x8 3x5
military press 3x10 3x8 3x5

>>41940499
Delayed Onset Muscle Soreness is normal, so no
Don't skip, it won't injure you

>>41942915
>4x a day
No, not unless you're taking 1.25g at a time
5g a day is the standard dose and it doesn't matter if you take it all at once or spread out

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Gym has bar like pic related but the middle section has a more closed angle, like a V almost, what grip should I use to make standing skullcrushers, like overhead? I've tried grabbing it as close as possible and it feels weird but any other way feels painful

>>41943068
Thank you anon.

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this looks like the more active thread
I have some sort of arm injury
it feels like a searing pain in my inner forearm just abreast of my ulna.
It begins as I lift something and then greatly intensifies as I release the load, and then dies down to a dull ache

I believe it's some form of tendon inflammation.

I haven't lifted since Friday. I can still feel some discomfort while exerting force requiring my arms.

Should I skip doing arms today?
If so, how long should I not do arms?
What exercise can I do until it's healed?
What is it anyway?
How can I prevent it in the future?
Should I just do cardio? I don't wanna kill my gains

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How do I into something close to Amityvillemode?

What is an everyday cardio routine?

Trying to get conditioned so as to no longer be an unathletic skelly (can't run a block without my heart begging for mercy).

Want to be a triathelete some time in the future.

20y/o 140lbs

>>41927270
Is getting on a massage bed after every workout good or bad?

Why does protein count towards total calorie intake when we use the same protein to get sick gains?

>>41943102

Yes, skip training until you feel totally rested and even then.be carefull for a week. Dont let your short term ambitions fuck you up in the long run.

Godspeed anon.

i've been lifting for about 6 months and i'm moving over to body weight

I can do 14 deadhang to chin +3 inches over the bar pullups

how good is that? I don't honestly know.


inb4 why are you moving over to body weight, going op40 in the military.

>>41943037
oh, god

it felt like i couldn't do half the reps i did last time i worked out

>>41936732
>dirtybulking.jpg

>>41943350
Just keep at it bro, sounds like you aren't eating/resting enough

ive been doing ICF (SL with some accesories) for two weeks now, and i'm progressing pretty normally on all my lifts.

except curls. i havent progressed at all with curls. is this normal? or am i doing something wrong?

>>41943234
how do you think calorie intake works dumdum? Everything you eat is converted to energy, and protein is one of those things.

>>41943473
But if it's converted to energy, how is it simultaneously converted into gainz?

I'm having inguinal hernia surgery next week, mesh procedure, any /fit/zen has done this? what should I expect?

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>>41943234
>>41943481
>mfw

>>41943481
because your body normally uses protein for muscle repair anyhow, just at a slower pace. Eating more protein gives the body plenty of energy to use on repair, thus faster recovery.

>>41943462
thanks man

i'm 27, half-japanese, 6 foot 2, 140 lbs, and I get like 70g of protein a day if i gorge to the point of nausea--my sleep is good, i think, i get a square 8 hours

is that enough?

I have two options right now: continue 5x5 and keeping progressing with weight over the summer (haven't plateaued yet), or starting a hypertrophy routine. Thoughts?

>>41927270

Just bought soy protein isolate for cheap, what do I expect?

Is it by any margin worst then whey?

>>41943908
it doesnt have lactose in it and maybe it has a different amino acid composition

so basically they're the same thing on a Protein level but different Amino Acids

if you dont eat meat then you will be missing out on certain amino acid compounds

>>41943920
>it doesnt have lactose in it

This is extremely good to hear since I'm lactose intolerant. I'm not vegan I just found a good deal on it so I still eat a shit ton of meat.

So I'm all good right? Can I use it to replace whey?

>>41943939
ofcourse

where are you from? cause there's a really good site for proteins in australia

>>41943951

Singapore. I bought this one.

https://www.lushprotein.com/tw/soy-isolate.html

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I've hit a wall on SS (started in feb)

lifts are all 3x5 except DL 1x5
Squats- 225
OHP - 85
Bench - 135
Rows - 140
Deadlift-295

i'm 6'1 221 pounds, wondering if I should just focus on cardio/calisthenics instead of lifting for a bit since I can't build muscle on a caloric deficit.

this a good or bad idea?

>>41944093
>I can't build muscle on a caloric deficit.
jesus fucking christ every day

ok so you cant 'build' muscle but you will 'retain' it for longer by lifting weights, just keep lifting and drop the weight if you need to why do you need to cut? just eat maintenance of what you want your weight to be

it's not hard to figure this shit out

>>41944124
i need to cut because im a fatass still, i started at 339 pounds and i'm trying to get to 200 or less so i can look like a human.

>>41944135
so eat maintenance for 200, if your lifts drop they drop, lifting weights will burn more calories and produce more muscle synthesis than doing other shit

why dont you just lift and add cardio on your off days to increase your TDEE?

I would just eat maintenance for your goal weight and your body will stay that weight regardless of whether it's muscle or fat% that makes up that weight

does this make sense? if not i'll try to explain it better

Is protein powder that makes you fart a lot more effective than protein powder that doesn't?

I would assume protein powder that makes you fart a lot would be more effective, given that it sounds like it is being digested more.

>>41944187
No it makes sense, thanks for the information.

Doing SS 1 month in here:

30y/o 5'11" 105kg
DL 105kg
SQ 80kg
BP ???

THE QUESTION MARKS ARE DUE TO TENNIS ELBOW

What do i do now? I've been doing very light arm stuff, but its hindering me. Should i stop SS completly

I've been told that doing too many pushups leads to muscle imbalance and rounded shoulders, what should I do to offset this?

>>41944371
you should eat at a deficit because you seem fat as fuck.

>>41944195
that is not in the slightest how farting works.

How do i trick my doctor into prescribing me testosterone?

>>41944497
How does it?

>>41944509
ask for a test and pop a bunch of oestrogen tabs before the test

My right bicep is a lot bigger than my left, especially when I flex. How can I fix this?

>>41944518
farting is literally just the excretion of bacteria that munches on rotting things and chemical reactions. It's more about red meat and lentils

>>41944634
isolate your left arm more.

>>41944657

Should I superset with just my left arm?

>>41944694
or train lighter with your right

Is it okay to substitute food protein sources with just protein shakes? Most of the time I reach home late and realised I don't have the time to whip up a couple of eggs, and protein shakes seems to be easier to make..

I thought the rowing machine was part of weightlifting, but I just read it's supposed to be a cardio machine. I guess cardio can be anything you can do for 30+ min non-stop, so if you have low enough weight it can be used for cardio, but does it make sense to use to build back muscle too?

My body is coming along nicely but I'm slacking on abs. I know once I get a good routine, they'll come quick.

Anybody got a killer ab workout?

>>41944657
>>41944704

Gotta say I'm pretty skeptical about this. Just makes you neurotic and at worst inflates the tendon. Just make sure you start bar curls by contracting the left bicep, and always do dumbbell curls with careful form with left hand first, then repeat with right, so that the amount of cheat is identical.

>>41944720

It's probably not very healthy in the long run. But in a hurry you must do what you must do.

How about preparing easy meals in advance?

>>41944720
protip: Meal prep.

>>41944742
abs are more about bodyfat than they are actual muscle.

Could someone recommend a 3x per week full body routine? Nothing in the sticky about this.

>>41944766

I'm a lanklet trying to make it I have very little bodyfat to begin with, I just need a good routine to make my boys pop.

>>41944849
>NOTHING IN THE STICKY ABOUT THIS
fuck off, go get some fucking glasses

>>41944489
Yes, thats down from 117 and dropping. My lifts have doubled and my women aquirment is robust. But, that's irrelevant to my question.

>>41944849

the sticky has several. here's just one

http://oldschooltrainer.com/reg-parks-beginner-routine/

>>41933271
>Just do a beginner routine from the wiki.
No squat racks at planet fitness only smith machines.

>>41944863

Someone answer me I know all of you do abs at some point just help a brother out REEEEEEEEE

>>41944976
>planet fitness
go to a real gym. don't waste your money there

>>41944849
https://youtu.be/90zaCFYwEpM
I've been doing this guy's routine. Pretty punishing for a desk jockey like me, hard to move.

Been doing this warmup routine beforehand: https://youtu.be/8lDC4Ri9zAQ

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Having a hell of a time hitting 235-290 grams of protein in a day while cutting. Usually closer to 100 grams.

Today is a rest day. So far I've eaten:
breakfast:
3 boiled eggs

lunch:
two chicken legs

dinner:
panang curry chicken ~30g protein
fried egg
1/4 cup white rice

today was a rest day
myfitnesspal macros:
1203 cals
106g protein
79g fat
34g carbs

obviously too low in cals for 6' 190lbs, but how can I sharply increase my protein intake while keeping fat, and especially, carbs low?

pic related my leangains intermittent fasting meme diet.
currently doing greyskull LP

does drinking more water help with fat loss? or burn more calories

if i drink 8L of water will it be better for my body than 5L of water?

>>41944991
I don't go to planet fitness. I just wanted to let >>41933271 know. They might not even have a real bench. But, yeah, I agree go to a real gym.

>>41945062
no

>>41936653
Yes if you drink enough I dont see a problem.

>>41942733
Do cardio whenever you want if it doesnt hinder your training.

>>41943118
go to the gym

>>41943470
I guess you dont progress that quickly with curls. Can you perform more reps than in the beginning? Also: I wouldnt worry too much about weight (progress) when curling.

>>41944471
Do pulling movements

>>41945059
Whats your lbm? Why is your protein intake so high on training days?
To answer your question: lowfat quark, like 12g p/100g and few kcal

>>41945062
Shoot for 1L/20kg bodyweight

>>41945082
>>41944976
Can you only go to planet fitness? If you cant change gyms, id substitute the freeweight exercises you cant do with machines exercises.

>>41945151
>lowfat quark,
Damn, that does look like a nice option. Unfortunately, I live in a smallish town in Asia. I can't even find greek yogurt here.

>Whats your lbm?
not sure, but I'm still pretty fat. maybe 25% bf

>Why is your protein intake so high on training days?
just using the leangains spreadsheet. Maybe I can relax the protein reqs a little since I'm still fat? What would you recommend for rest/training day protein?

>>41944764

Why is it unhealthy in the long run? I'm not gonna take like two shakes a day or whatever, but for more when I don't hit my daily intake of protein

>>41945212
>just using the leangains spreadsheet
Did you read it? Thats about protein intake:

Justification for High Protein
>Q: "Does 300gof protein do anything special compared with 200g?"A: Probably. Makes you think about your food choices more. Makes it harder to cheat on crappy foods. It's a lot more satisfying than carbs.In terms of body composition.not in the way you hope. It has a higher TEF so you get slightly less calories at the end of the day. But it's not drastic. 100 extra grams of protein (comparing 200g with 300g) might save you 80cals/day compared to 100 grams of carbs or the equivalent in calories of fat.It doesn't do anything like make you stronger, leaner, or whatever bullshit people hope for. It's not magic. In the end, it's just a choice based on the foods I enjoy.

>What would you recommend for rest/training day protein?
Something on the range 2.2-3g/kg bw.
But you have to choose whats best for you. Makes no sense if you shoot for 2.5g/kg and only eat 106g like today so maybe a little bit on the lower end if you have problems with getting your protein in.

Maybe eat more lean meat like chicken/fish in higher quantities

>>41945268
It should be fine. You talking about one scoop a day when you dont hit your goal?

What happens when you eat over TDEE while doing body weight? I've reached about ten pounds shy of my goal weight but I'd like to reach goal weight and functional strength at the same time. Posted this in bwg and didn't get a reply

>>41945305


Yeah one scoop a day. I'm skele at 63kg, so I don't need a shit load of protein but since I eat out a lot i sometimes find I can't hit 130g protein daily. Milk+protein seems to solve this easily.

>>41945331
Then go for it

>>41945305
>thanks bro, I feel like you're the same helpful anon who answers my questions each week. Are you a regular in these threads? My food choices are limited here, but grilled chicken/fish and eggs are very common. Some of the stir-fry dishes like today's Panang have a shitload of chicken breast. Overall I'm having trouble eating enough in my 6-hour window and get pretty hungry before bed, but my lifts are still going up (noob stage) and I'm losing weight, so I'll keep at it.

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form check pls

>>41945399
I made it a habit to go trough the thread in the morning and answer some questions so propably.

>Overall I'm having trouble eating enough in my 6-hour window and get pretty hungry before bed
The most important thing is to hit your calories. Then you should try to hit your macros and micros. AND THEN worry about mealtiming.

Getting your kcals/macros in is more important than eating your food in a 6 hour window. So dont eat in a 6 our window if you are not able to hit your kcal etc. Maybe start with a 8-10 hour window and work yourself up to a 6 hour window,

>>41945427
bump
I'm interested in DL form as well. I'm a total noob at DL, so my input is probably worthless, but it looks like your lower back is rounding

>>41945427
>>41945446
be careful with you back and pull with your legs not your shoulders

your shoulders are leading the movement and this could turn out to be an issue, 100kg is fine but 140 and you'll get fucked up if your back takes the weight, the back is supposed to help not take the brunt of the force

>>41945519
>>41945446
>>41945427
look at 9-12 seconds specifically and you can see your legs move up and go loose the hamstrings and the glutes should be the muscles you feel it in

>>41945538
So what should I be doing to fix it? push my legs down more?

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Am I lean enough to start bulking?

Anyone here make their own pre workout?
R8 mine if you do
Citrulline
L-AAKG
beta alanine
Caffeine
rodiola Rosea
Dmaa

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when I bench press on my max I push so hard that my butt is lifted from the bench.

I'm sure this is wrong, but I don't know how can this happen.

Room trainer told me to lift my legs from the ground to get the grasp of how to properly bench press without lifting my hips from the bench, but it feels strange and I have to make extra effort to maintain balance.

How do I stop my wrists bending back during bench press? I've been stalling for months and this is probably a big reason.

Even with the empty bar they bend back (one moreso than the other) while I'm trying to bend the bar towards my feet like so many videos tell you to.