QTDDTOT

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How is my form? I didn't feel as 'straight' as lower-weights but still felt proper

Why should I work out when a lot of women on /adv/ told me that they are indifferent whether their bfs have a great body or not? Can somebody give me surveys and science to convince me?

>>41968100
Would improve if you drop the belt

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>>41968217
>implying women know what they want
>implying women's opinions matter
>implying you're lifting for women
Anon you better lurk some more and educate yourself

>>41968217
The redpill comics

And try to lift for

>>41968231
How? I'm terrified to go to snap city

What will happen if I run 5 days a week instead of lifting

>>41968242
Yourself

So I've gone from 215lb down to 183 in the last little while. I've been hanging around the 180 mark for the last couple of months but I'm noticing I'm losing fat and seeing more definition on my body. Is this normal?

>>41968244
For good form you need strong legs compared to your lower back
Belt makes the lower back stronger wich then makes you lift more with your lower back instead with you hip flexors reeeee

>>41968244
For good form you need strong legs compared to your lower back
Belt makes the lower back stronger wich then makes you lift more with your lower back instead with you hip extensors reeeee

>started working out 2 months ago
>started eating healthier as in chicken and water only 3 weeks ago
>making gains
>past Saturday start getting throbbing headaches, heart feels weak sometimes and left arm feels numb sometimes
>also have nausea and always feel full
I'm a go to the Dr on Friday but does anyone else know what's going on? Anyone else suffer symptoms like this?

>>41968217
>lyfting 4 women

>>41968281
Uh... Rabbit starvation?

How do you go about doing a strength routine on a cut?
I'm a skinnyfat beginner wanting to cut, do I just not go up in weight?

>>41968281
Nigga you need vitamins adn shit
eat a fucking vegetable retard, jesus fuck what made you think restricting diet to one food item was a good idea
Drink some juice and eat a pizza
You're going to die faggot

>>41968313
Clean bulk until you have respectable weight then cut
Cut is for decently bulky guys to whittle away fat and unveil their gains
You have no gains to show, so a cut would only leave you skeletonmode and even worse off than skinnyfat
Read the sticky
Lurk more
Learn, nigga

>>41968266
>>41968275
So slowly build up the max weight I can do w/out a belt, and stop using belt to try to go beyond (PLUS ULTRA)?

>>41968281
>>started eating healthier as in chicken and water only 3 weeks ago
NO FATS
NO CARBS
PROTEIN ONLY
FINAL DESTINATION

>>41968317
I started including beans and I've been taking omega 3 fish oil, biotin(for them facial hair gains) and vitamin d3. Should I buy multi vitamins?

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>>41968343

>>41968346
BEANS ARE JUST PROTEIN!!!
YOUR BODY NEEDS OTHER MACRONUTRIENTS BESIDES PROTEIN!!! WE HAVE MOLARS FOR A REASON!!!

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>>41968329
I'm pretty gross though, I have gyno and want to cut mainly to get that removed, then bulk.
(this photo makes me look a lot further on the fat side of skinnyfat than i usually look)

>>41968346
BUY A FUCKING CARROT
Broccoli, dark berries, bell peppers, avacado, eggs
Don't blow your cash on multis and meme shit, just eat like you have any brain capacity man

>>41968376
his brain probably already started eating itself because there is no fat in his diet

>>41968346
>>41968281
vitamins/nutrients aren't an optional "oh, make your hair luxurious" you fuck
You can get very sick and have sever complications from a fucked diet. do >>41968365
>>41968376

Ive been having a lot of issues lately with keeping adequate energy levels. Constantly feeling fatigued, and its affecting my gym abilities (usually go in the morning but been waking up too late).

So how do i feel more alive throughout the day without coke?

>>41968373
Clean bulk + noobgains will give you strength and cut your fat. An explicit cut will leave you looking jsut as retarded but with less of a starting platform.

>>41968365
>>41968376
>>41968382
>>41968385
Aight you nigs I will, chill, just tired of being a fat piece of shit. Ate some spaghetti and meatballs tonight and I feel a lot better. I have some frozen veggies I'll work in tomorrow.

>>41968395
cocaine or coca cola?

assuming you mean cocaine, you very likely have blown out your limbic system's reward center if you've been doing bumps for a long enough time

if you mean coca cola then it's sugar withdrawal

>>41968401
>calls me a nig after i've possibly prevented his dumb ass from killing himself

>>41968401
Still not what I recommended (add eggs, veggies and fruits) but a start.
Anorexic/Bulimic people also don't want to be fat, but guess what? They do shit the wrong way and nearly die.
If you have any questions on diet/meal prep ask away; but I hope you've learned that if you try to fuck with your diet/calories/macros without the proper information you'll fuck your body up and look like a retard.

>>41968401
this>>41968419, stop being a twat, we're helping you here, be grateful

>>41968426
eggs are just more lean protein. you need enough fats and oils or your brain literally cannibalizes itself. chicken/eggs/beans as proton source is too lean.

>>41968410
The coke was a bad joke, you athletic autist. But thabks for the response.

I dont drink soda much. Looking more for ways to solve lethargy, cause i spend each day feeling like a zombie

>>41968419
>>41968437
I used nigs not niggers, I use that sort of like people use pal, my bad if it came of dickish.
>>41968426
I'll keep that in mind, Greek yogurt okay?

Lately I've been getting these sudden headaches while lifting. OHP in particular brings on this dull throbbing pain isolated to the back left side of my head. Surely it is some sort of muscular thing, Anyone else have this?

Anyone take a pre workout with dmaa in it? Is it too jittery?

>>41968477
drink more coffee. get more sleep. check yourself for sleep apnea. lethargy is pretty common. there are too many potential reasons for it.

I only have 3 kg left to lose until i hit 10 body fat. Is it okay to lose 0.6kg a week until i get there? Or will i lose more muscle? Just more than a pound

I'm running the linear reddit PPL and aiming for 1/2/3/4 @ 113kg (249lb) 6'.4, roughly 20% bf and eating at a surplus.

I've hit 3 sets of 5x140kg (3plate) squat, OHP is at 55kg, expecting to hit 1 plate (5x5) next Saturday based on the linear progression and I don't feel like it's going to stall anytime soon. My deadlift is at 1x8x130kg as of this morning and my bench 5x5x70kg as of 2 days ago.

My question is - can I slow down on the squats and OHP and change both push days to be 5x5 bench, followed by 3x8-12 OHP to put focus on improving bench (assuming 2 days of 5x5 bench is better than 1 of 5x5 and 3x8-12) and can I change leg days to be Deadlift (3x5) with one leg day followed with 3x5 of squats (I don't mind if I lose some working weight due to fatigue of the DLs) and one of 3x8-12 squats? with RDLs removed entirely

e.g

Push 1 & 2 -
4x5, 1x5+ of bench
3x8-12 of OHP

Leg 1 -
2x5, 1x5+ of DL (figure finishing with AMRAP would be best?)
2x5, 1x5+ of Squats

Leg 2 -
2x5, 1x5+ of DL (Or should I be doing these for volume, e.g. sets of 10 but lower working weight?)
3x8-12 of Squats

Is it too much to change the way I work bench form 5x5 to something a bit more power focused such as:
Bar x 12 (Rest: 20-30 seconds)
65 x 10 (Rest: 30 seconds)
95 x 8 (Rest: 30 seconds)
115 x 6 (Rest: 90 seconds)
[60% max] x 5 (Rest: 90 seconds)
[60% max] x 5 (Rest: 90 seconds)
[75% max] x 5 (Rest: 120 seconds)
[85% max] x 3 (Rest: 120 seconds)
[90% max] x 3 (Rest: 150 seconds)
[90-95% max] x 3 (Rest: 150-175 seconds)
[90-95% max] x 3

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How far do I bulk?
Is the norm like 10%-15%bf then cut back down, repeat etc etc

>>41969013
I want to fuck that cute fucker in it's ass

>>41969052
>take tren
>get so horny that you want to fuck seals

I don't have super bad acne but I jeep getting a couple of pimples on my forehead at a time, what are the best skin care routines and products to help this?

>>41968491
Greek yogurt is based, do recommend

>>41968494
I'm thinking straining is fucking with neck tension/blood flow, but definitely get second/third/fourth opinion

>>41968572
Bump

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how is this for a "phraks greyskull lp" with acceccories? pic related

A

3x5 Bench
3x5 BB Row
3x10 db bench
3x10 db curls
3x5 squat

B

3x5 OHP
3x5 Chin Ups
3x10 Lateral Raises
3x15-20 Facepulls
1x5 Deadlift

C

3x5 Bench
3x5 BB Row
3x10 DB Bench
3x10 Hammer Curls
3x5 Squat

Also is it ok to do pull ups instead of chin ups every other day?

>>41969082
Wash face before bed, make sure your pillow case is cleaned often. Thats basically it.

Don't let yourself sit in sweat, wipe it off your forehead. Don't excessively wash your face to compensate because its actually detrimental to skin health.

Products are largely a meme but wiping your face with strong exfoliating wipes in the morning might help, but they're super bad for your skin long term.

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DEADLIFT HELP

Oky friends, I am a 5 months lifting skeleton and my deadlift is 125kg(275lbs) for 5.
I felt that my legs were going to catch up with me eventually (squat is pathetic at 75kg/165lbs) and when I tried
130kg last night I could barely manage 3 reps before I felt my legs were giving out and I was starting to do all back (hips rising).

How do I fix this? I already squat twice a week, should I add some leg accessories, something for quads like leg press ?
I don't intend to visit snap city by being an idiot, need help.

When I do calf raises, be them seated or standing, after about 20reps I get this crazy feeling that I'm going to straight shit myself. Like my ass muscles are way too relaxed and any wrong movement will bring forth the doodoo. It hasn't happened yet but I'm scared to venture further towards this brown frontier.
Does anyone have the same issue?

Does contrast showering actually improve recovery? What are its benefits, if any at all?

>weigh self at night
>170lbs
>go to bed

>wake up
>take a piss and weigh self again because I forgot I did it last night
>173lbs
What fucking sorcery is this? Same underwear, nothing to eat or drink between measurements.

>>41970135
Don't worry about it. Someone probably just sneaked into your room and gave you a shot full of gains while you were asleep.

>>41970135
You weighed yourself improperly at one point, stood differently on the scale, etc.

>>41970158
Gains fairy? Nemesis of the gains goblins?

i failed the on the second squat set on gslp. do i deload now?

My lower back has a pretty heavy natural arch. I can't straighten it while deadlifting or squatting? Should I concern myself also how do I straighten it? I could be like 2 inches taller

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What were they trying to teach her?

How many different kinds of vegetables should I be eating to get all or most of my micronutrients for the day?

I'm fat (242lbs/110kg) and have a big belly, I'm currently doing SL 5x5 to keep some muscle while cutting but while I was squatting during my last workout I got a sharp pain in my lower back and recently I noticed that I have a significant butt wink(rounding lower back) during squats, are there any tips I could apply to squat with better form taking into consideration my fat belly?

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someone post a triceps routine that will get me absolutely FUCKED please

Can i fuck up IF? what happens if I eat the wrong foods in the 8 hour window? how do i do IF if i have fucked up sleep schedules and take naps all the time? Will just eating in an 8 window every 24 hours make my body look better or is there more to it?

I'm creating a todo list to better myself. What would you guys recommend i add to it? I've got Meditation, Cardio and bedmaking so far.

Are eggs actually bad for you?

How tight are mouthguards supposed to fit?

I spent a few hours trying to mould my mouthguard to my mouth, and it was still kinda loose. It would stay on top of my teeth only for a couple seconds if I opened my mouth.

Sparred for the first time yesterday, and I basically had to bite down the whole time and as soon as I opened my mouth it would come loose and I'd have to spend a few seconds biting it back into place.

Other than that I had a great time sparring, but I don't want to lose my teeth.

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>>41968057
so i worked myself up to a 170 diddly,
but it looks like im doing 80% of the lift with my back,
what do.

also, went to snap-suburbia 2 months ago,
is there a decent alternative to diddly's to offset squats?

How does Chocolate Brownie compare to Chocolate Smooth?

>>41968100
Hips rise early. Compare the angle of your back when you start pulling vs when the bar actually leaves the ground, you're almost at parallel.

>>41970952
Stop deadlifting like that, you're going to snap your shit up. Learn to brace and drive with your legs.

>>41971094
got any tips/good yt vids to watch?
good drills to do for this?

or is the only way to get one of the trainers in the gym to coach me

If I'm skinnyfat trying to lose the fat by eating at a deficit and doing GSLP, should I expect to progress or stall very quickly?

how do i get back with my ex?

>>41970574
intermittent fast is nothing more than a tool to eat at a deficit.
It works for alot of people cause its easier to eat NOTHING rather than eat a little.

It is not an excuse to eat straight garbage during the 8 hour window.

>>41970719
how about lifting
also social gains
also also career/training/education gains

>>41971245
noobgains will happen on a deficit.

but ofcourse you will plateau out earlier on a deficit.

Just start, watch your progress,

once it starts to stall, decide what is more important to you, losing more weight, or getting stronger.
Cut/bulk/maintanance according to that

I basically restarted SS because my deadlift/squat form was totally wrong. I had problems with core activation so I've been doing planks/glute bridges a lot to try and build core strength. I kept pressing/benching/doing chins. Is this patently retarded?
I started squatting again this week and I'm working on bracing and glute activation to some success (I have balance issues when bodyweight squatting/front squatting still), but my deadlift is completely fucked. I've got a lot of rounding. What do? Any good videos/exercises/whatever for improving form? I really want to get my shit together.

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PLEASE HELP, NEED CUTTING ADVICE
my tdee is around 2500 but im at a hard deficit at 1500 and under
basically just eating as little as possible to lose fat quickly

I lost a lot when I first started, 195lbs down to 180lbs now, but I'm stuck at 180lbs
I'm really struggling to go down more and I don't know what I should do
my goal is to be at around 13-15% bf, but I seem to be stuck at maybe 23%

Is there anything I should do to help speed up the process?
Is there anything I'm doing wrong?
I have no access to a gym at the moment

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Does this shit work or is it a complete meme ?
Anyone takes GABA ?

>>41971426
apparently phenibut does the same thing but is more effective

>>41971234
I found this video extremely helpful
https://youtu.be/Y1IGeJEXpF4

>>41971416
If you're at 180lbs and not losing weight, you're not eating 1500 calories m8.

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>>41968057
Do you guys also find it extremely difficult to be motivated during workouts while cutting? Knowing full well that at best you will maintain your stats and muscle mass but not gain anything. It makes going through workouts very tedious.

>>41971487
im pretty sure im eating less than that most of the time
maybe i need to better at counting cals

>>41971500
Use MFP and log _everything_.

>>41971416
Look up Layne Norton reverse dieting.
It will probably show you what youre doin wrong.

>>41968401
>Gets told to eats veggies and vitals
> Eats more protein and carbs

Eat a salad you fruit

>>41968217
Of course they're indifferent. They can just dump their boyfriend when a guy with a better body comes along.

Is working out twice a day a meme or is it actually twice as useful?

I can only get to the gym 3 days a week because it's in another town and I want to get the best out of my sessions.

>>41968057
So fucking new. That isn't how you greentext you dumb cunt

Am i allowed to do cardio on a rest day?

>>41972025
Yes, Conditioning will increase the amount of stress(training) you can do in the long run. Just dont go crazy with it.

>>41971986
>muh unwritten rules of my secret club

these are legit questions and in a proper thread

>not wanting newbro's to make it
>being a sadcunt

Trying to decide between two gyms:
A:
More squat racks (10 of them)
Hotter females
Nicer equipment
Not open all the time (closed for 9 days in august, 18 days in december)

B:
Open 24/7
Not as nice equipment
2 squat racks
Cheaper

>>41972120
>18 days in december

wtf

Do you get a discount for that?

>>41972324
it's a college gym, so when students are gone they close

How do I stop being a degenerate? I have become a sick (cunt) fuck after getting /fit/. I still keep up with my routine, just that I've added degeneracy to the mix. Every weekend, I either go clubbing and fuck a qt from there, or I meet up with a cuckold couple and enjoy the wife.
This has actually gotten really serious that instead of playing vidya gaems during the weekends or playing my guitar, or just in general doing yard work, I'm now losing sleep and money because of going to motels too often/drinking too much.

where can I find a resource for a full body routine?

>>41972937
just stop going. not very good bait, this post.

>>41968057
Is there any exercise that makes your V-line pop out more?

What can I say to a stranger at the gym to make them spot my bench without touching the bar

I would have ground out that last rep but the fucker thinks I need help and takes away my glory

Do I have to be ready to say "NO" out loud while pressing to the guy who's gonna keep me from getting stapled?

I always say "don't touch the bar unless I really can't finish the rep," but nobody listens

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>>41973022
No really, I wouldn't be surprised at this point to find myself on an amateur porn site with the title AMATEUR WIFE WITH ASIAN GUY HUSBAND RECORDING because these cucks enjoy taking pics/videos, just lately though I've made it clear that if they want to do that shit then I'm gonna have to wear something to cover part of my face.

>stop going
I try to but after 2 or 3 weeks my dick
>just goes yeah nah fuck you motherfucker let's find a good cunt to fuck
then I dial up a couple I know and the next thing I know I'm making someoneelse's wife pregnant.

How long will Planet Fitness facilities be sufficient if you are starting with a beer belly and don't do any exercise beyond the occasional 10-15 mile hike? The lack of free weights goes against most of advice on here...but there's a lot of low-hanging fruit in my case.

Should I do texas method or madcow?

>>41973025
leg raises

>>41973131
I dont know about Planet Fitness equipment, but generally machines are not that bad. Just go for higher reps (try 100+ reps on muscle/muscle group, not just on one machine)
Also losing beer belly is mostly diet. You fight for abs in the kitchen.

What are the healthiest/best for you kind of nuts?
>inb4 deez nuts

Should I take creatine whilist cutting?

What do the following acronyms mean:
>5x5 squats (rep count x set count or other way around?)
>1pl... vs 2pl....


Not trolling, just very stupid

>>41973698
>>5x5 squats (rep count x set count or other way around?)

The first number is the number of sets, the second one is the amount of reps

>>1pl... vs 2pl....

pl= plate

1pl8 is 60kg (the bar is 20kg and one plate of 20kg on each side of that bar)

2pl8 is 100kg

3pl8 is 140kg

4pl8 is 180kg

>>41973765
Whats the 8 after the pl then? Reps?

Thanks man. I'm a fucking moron but want to get fit

Since I changed my eating habits I started to fart permanently.
It smells like there is something rotting in my digestion trakt.

Is it the whey?

>>41973781
A shift to eating more protein instead of carbs will make you gassier and make farts smellier. Protein is "harder" to break down after all. It's normal

>>41973818
But a load of gas capable of killing a entire chamber of jews every few minutes?

>>41973367
already do those and ab wheels.

do obliques exercise help at all?

asking since I want to get into bear-ish mode(see justin lascek) and still want my abs and V to be a bit visible without flexing

What's a good wine/water ratio to dilute the wine a bit to lower the alcohol I consume but without fucking up the taste?

need this so I can soak my bread in it while minimizing the alcohol in my blood

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I take a bunch of multivitamins in the morning. A ton. Usually take 'em with breakfast; I'll throw them in a shot glass as I pick them from their different bottles and then shoot them all with a draught of coffee before I start eating breakfast. But three fourths of the time taking so many makes me feel nauseous for about a half-hour to an hour on bad days.

Is there a secret to downing a bunch of vitamin pills without feeling awful after? Having it after food instead of before, perhaps? Some specific variety of food or drink that helps, perhaps?

>>41973900
alcohol isnt bad unless you feel the effect.
World record holders would drink beer when lifting, 40 years ago.

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Could I get a BF% estimate lads?

>>41974087
15-20%

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If you're coming off a few years of being inactive if you were previously active, is it better to cut or recomp?

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Is there any merit to the health benefits of apple cider vinegar, namely for cutting?

Think it may or may not be a meme but I have a large quantity of it

>>41971826
I mean, it's a waste of time to not just have one long session, but it couldn't hurt.

>>41974215
Bodyfat determines whether you should cut or not, not previous lifting experience. If youre over like, 18% bf, cut.

>>41968057
how many calories put me on starvation mode?

>>41970952
It probably feels that way because your feet are together. Keeping them at shoulder-width or slightly wider will give you more leverage.

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>>41968217
having a nice body just gives you confidence, and also females are more attracted to you

really tho, dont lift for women

>>41968245
I assume youre cutting
Youll lose more muscle alongside fat compared to someone who does lift

>>41973776
No it's because eight is pronounced "ate"
Pl8=Pl(ate)=Plate

>>41973948
dont take em all at once
whatever youre doing sounds unhealthy

>>41973948
Make sure to get your high dose of vitamin K, it allows for better absorption of B vitamins.

If I have 6 days available to go to the gym as a beginner, what routine should I do?

With SL or SS it's 3 times per week vs a PPL which exercises 2 times a week but with way more volume, which is more optimal?

I've been heavily restricting my calorie intake (between 100-1000 below an underestimated TDEE) for the past 2 months and the past couple weeks I've had nearly no energy to get up in the morning, and/or lift and I've been more forgetful than normal

Are the 2 related?

Tips on reducing double chin?

Basically I've been having neck problems recently and although it's not affecting my life too much I believe it might be causing headaches etc.

I believe it might be from a car accident 3 years ago. It's rather achy and clicks often. Chiropractors are expensive. Any advice?

>>41974557
Reduce your bf%

Any tips on reducing ankle pain while running on a treadmill? Brisk walking is fine but I feel like a fatty when I can't even jog because my ankles are exploding

>>41974564
Chiros arent real doctors, if youre worried go to a real one.

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I've been using the memebar for fun - feels great on my lower back.

Instead of letting the weight dead drop to the floor, I pull the weight back up right before it gets to the ground for several reps. Anything wrong with doing this?

>>41974674
its a deadlift, you kill it completely before starting a new pull. Also, youre supposed to breathe at the bottom. By bouncing you fail to do both of these things.

After 1/2/3/4 what is the next milestone? 2/3/4/5?

>>41974697
i'm not bouncing it off the floor though. i'm resisting it as it gets close, then pulling back up

is it weird to ask people to critique your form, or would a better alternative be to ask people to record you on your phone so you can see what you need to work on?

>>41974714
Just do fucking RDLs or some shit if you want to clown around, either do DLs the proper way (safe way) or dont do them at all.

>>41974723
You put a camera on a bench, set it on and then do the set. No need to ask anyone for help.

>>41974736
thanks

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>>41974425
>>41974470
I take all in all...

A multivitamin (pic related,) fish oil, a prostate thing with saw palmetto, ginkgo, something for joints to help with my fucked up runner's knees, a 50mg tab of zinc, a 1000mg tab of l-arginine, and a 100mg tab of pygeum for the missus.

I'm not gonna have renal failure like that one kid that /fit/ killed, right?

>>41973078
say "don't touch the bar"

they'll only grab if obvious at that point

>>41973078
yell I WANNA HOLD IT
https://www.youtube.com/watch?v=Oo1tU1YqPp0

>>41973601
deez n-nu....

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>>41968217
>listening to women that go on 4chan

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"I don't want Anon to go to the gym, if he looks better then I'll have to start going and I'm too lazy for that teehee"
Actual words my gymbro's gf told me when I commented on him not going to the gym as much.
How do I get him to realize he's dating a vapid roastie crab-bucket gains-goblin whore?
I just want my bro back

>>41974703
Yes. 2/3/4/5 is like NG+.

>>41974846
But isn't a 2pl8 ohp marginally more difficult/advanced than a 4pl8 squat or a 5pl8 diddly?

>>41968313
>>41968329
>>41968373
>>41968398
I love this
"how do I do thing"
>do A
"But I want to do B"
>then why the fuck did you ask for advice from experienced lifters when you're just going to do your meme shit regardless

Happens so frequently it's hilarious/sad

>>41970952
ROUNDED LOWER BACK
Straighten that shit out

Is it possible to fuck my TDEE up by eating like 1200kcal for a year when my TDEE should be like 24-2500?

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>>41968217
>Lifting for 3D women

>>41974872
Does it matter? Or are you looking for an "it's too hard" excuse so you can slack off an quit? Stop being a pussy and lift heavy ass weights and fuck sluts until you die

My current routine has me doing my main exercises 3 days out of the week, and then a 4th day is meant for accessory excersies and whatnot.

I want my 4th day to be light cardio with either yoga or a bodyweight routine.

Which one would be best, and whats a good routine to do for either? Note that this is for one day a week and is supplementary to my main routine.

(my main routine is stronglifts 5x5 fyi and I'm a beginner)

>>41968258
sounds like you're holding more water weight atm, up water intake and you should eventually piss it out and lose like 5lbs at once

>>41968572
i think it's fine

What does 1/2/3/4 refer to?

>>41975179
The amount of 20kg or 45lb plates on each side of the bar.

1 = 1plate overhead press 60kg/135lbs
2= 2plate bench 100kg/225lbs
3= 3plate squat 140kg/315lbs
4= 4plate deadlift 180kg/405bs

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Boys I'm consuming a shit on of dairy products (based Wisconsin) but now I can't stop shitting close to 8 times a day. Is this normal? Can I stop my bowels from this madness?

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I've been consuming multivitamins I bought form my pharmacy and most of the stuff in it is 200% of recommended daily intake at most.
I was browsing web store and found this, it has 5000% of vitamin b12 compared to 150% of my current vitamins. And it's the same price.
Should I be buying this or stay with my old because that much shit feels like overkill

I tried doing C25k today and it had me fucked up, did I do too much?I hit 15 minutes and came close to a mile. but then It got to a point where I couldn't run anymore. I had to sit down and take a break and walk the whole way back. I almost felt like I was going to throw up when I finally got home. What are some tips you runners have for beginners? I've already decided on doing half of the mile and then the other half leading back home so I'm not stuck walking back again.

>>41975459
are you lactose intolerant? try taking lactspaid with your dairy

>>41970003
empty your bowels b4 you lift?
Might help, used to feel like I was going to shit after I bench pressed i started going to the bathroom soon as I felt the feeling and sometimes I would sometimes I wouldnt, what I'm saying is trust your gut.

>>41975653
>lactaid

>>41970733
Get a new one, you may have bit too hard and it kept the shape when it cooled, try slowly setting your teeth in when you boil bite

>>41975625
To be honest the only way to get better is keep running slow down but keep the momentum you probably weren't hydrated enough either, just keep running mate.

>>41968343
Underrated

>>41975765
Oh yeah, I didn't really think about water, I just forced myself to go outside and do it. I should probably slow down some more too, thanks for the tips man.

Do I need a belt for deadlifts as a beginner, or is it for more advanced /fit/'s? I am skinnyfag just starting this type of stuff after 5 months of "initiation".

>>41968057
Okay fit I went to a local gym to start my journey
>eos
>1 squat rack
>no weights near the rack at all
>1 bench no barbell
>wtf.jpeg
I walked around looking for a barbell for about 15 mins till I found it up stairs some skelelot was standing up and trying to do bench press motions then would throw it and switch grips as it hit the floor
>still no weights to be found
Found 120lb worth of small weights in a corner piled up
Took them all and squatted 5x5 [I only weigh 129] and haven't lifted in a while so this was okay it wasn't straining though.
>did the same with the bench after taking the barbell from the squat rack
>literally no more squat racks or benches just machines
>literally no weights to be found
>dude in the front told me it should be all there, whispered he doesn't even lift at this gym
Am I better putting a home gym set up together? I canceled my membership there already cause the dissapointment

>>41974755
>1500% Riboflavin and others per day
Why the hell do multivitamins have so much in them? Isn't 100% enough?

what's the name of that aesthetic power lifter? some type of Slav, thought kolov but I can't find but anything on that

In the sticky it says that abs are made in the kitchen, what kind of exercises are recommended to do in the kitchen?

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HOW THE FUCK DO I FIGURE OUT THESE MACHINES

THEY MAKE NO GODDAMN SENSE HOW DO YOU ADJUST THIS GARBAGE

FUCKING SHIT WHAT'S STOPPING ME FROM JUST DOING FREEWEIGHTS ONLY I JUST WANT TO GET IN SHAPE NOT BECOME AN ENGINEER

>>41968217
you really think the chicks on /adv/ of all fucking boards are the ones you want to be attracting, much less being a boyfriend to?

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>be skelly
>finally start to get my diet on track
>lifting regularly too
>fastforward a month to now
>havent been feeling hungry all week
>not hitting my calorie goals anymore
>drank 1/3 of my smoothie and puked

not like this /fit/, i dont want to give up. any advice on getting back on the food train? appetite boosting supplements? please help

i have no trouble getting to the gym and lifting btw, this is purely a food thing

>>41976332
I'm not trying to create an imbalance using memechines.

How do you avoid some of the negative side effects of a long cut: loss of energy, lowered test, etc?

Will eating a bit over maintenance a day per week be enough?

What is a good warm up routine before my SS session?
I'm novice if that helps.

I'm still noob(2+ months lifting). How much will huge drops in caloric intake on rest days affect my progress?

I'm currently eating at maintenance 3 days a week when I lift(GSLP), then severely cutting calories, and almost all carbs on rest days(30g carbs, 50% TDEE). I would like to try a one day fast on Sunday of my AxBxCxx routine.

I've been doing this(minus the Sunday fast) for about 10 days and my lifts are still going up, but I don't want to completely sacrifice gains for the sake of a faster cut

I don't feel anything in my glutes when doing squats, is this normal?

>>41973131
>How long will Planet Fitness facilities be sufficient...
This again since I'm a poorfag and it's American evening

>>41976866
>all carb rest days
for
what
purpose

>>41973776
you are one dense motherfucker

>>41968477
Drink more water, I feel like shit when I'm dehydrated so maybe that's what you're having

>>41969682
Hyperextensions are great for the glutes and hamstrings. Do more abs/core work too to prevent visiting snap city

I failed my 5x5 OHP on monday from texas method. Do I go for a new 5RM tomorrow or deload instead?

>>41976835
start with the empty bar, do 4-6 warmup sets increasing weight and decreasing reps until you hit your work weight

>>41976897
>>41976866

I guess I worded that poorly. I mean that I cut almost all carbs on rest days.

>>41976869
are you on your toes? if so, go to your heels otherwise ull fuck ur knees

>>41974950
Inmates at Auschwitz are more calories than that (1300) it's dangerous to eat too few calories for too long, calorie deficit should be up to 500 less than your TDEE

>>41975480
It's not a problem, most vitamins are water soluble.... so the surplus is pissed out. Harmless

>>41976291
Estonian strongman?

>>41977069
How does your body feel? If you're achey it'd be a good time to deload.

You shouldn't be failing a volume day in the first place, if one of your sets is a grinder pay attention to your rest time and lower the weight 5-10lbs.

>>41976291
I think you're thinking of the oly weightlifter Klokov

First day of lifting was yesterday.

Is there a recommended way to practice form outside of the gym? My barbell row was so bad the trainer took me to the row machine instead.

>>41975903
Well, way it was explained to me is that 100% represents the daily amount needed to survive without problems, and that higher dosages could be beneficial for certain reasons.

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My creatine powder seems to have formed large crystals inside which are no longer soluble in water. Is it still safe to take?

>>41975459
>shitting 8 times a day
>normal
Sounds very fucking abnormal to me, man.

>>41968057
hows it feel to know that stoners beat the healthnuts in a competition of athletic capabilities?
https://www.youtube.com/watch?v=617wOE3izco

>>41968495
Nah senpai it's cool

>>41976875
Ill prolly take heat for this but pf will be fine for most people...

>>41977337
Yeah I think I just need more rest and pay better attention to my technique. Have a feeling my elbows came under the bar instead of staying in front.

I'm 180cm and weigh 83kg. I'm skinnyfat as fuck, got essentially zero muscles (except in calves/legs). Should I cut until all the fat is gone then bulk or bulk up then cut?

>>41977664
Cut to a healthy weight and then start bulking. You'll still make great gains as a novice while cutting. This won't be true after 6-12 months of training.

>>41977337
That's it thanks!

>>41976466
drink your calories

>>41968057
In regards to dry beans I have two questions

1. do I change the water a few times like with cod ? or is it simply covering them once with water and thats it

2. should they be in the fridge or can they be on the kitchen counter?

>>41976466
Calorie dense food

>>41977820
Yeah, change the water.
Also:
>rinse the beans well before soaking
>scoop off the layer of scum that forms when the beans start boiling
>counter is fine

>t.former vegetarian

WHAT THE FUCK /FIT/ I CANT MAKE PROGRESS ON PUSH DAYS BUT EVER PULL SESSION IM MAKING PRS AND HAVING A SHIT TON OF PROGRESS

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>>41968057
Question about Protein intake on off days.

Should you try to hit your daily protein intake from diet on off days or is it cool to supplement whey in to make it to your daily goal?

I went jogging today because I decided not to make gains and now I feel this weird pressure above my knee. I'm pretty it's not my quad since I stretched afterwards and it doesn't hurt at all above it but whenever I bend my leg I feel the pressure.

Is my knee kill?

I want to do strength training but I only have one hour to train at the gym right now. How much warm up should I do? I have read that it should be like 45 minutes but it's too much for me. Does it really have to be that much?
What about stretching afterwards? I never see anything about that here.

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>>41978740
Don't have an answer but what routine are you doing. I have a similar issue

>>41970952
your form is BAD. Go way down on weights and learn how to use and shape your lower back. Keep bar closer to your shins. Watch a lot of tutorials and watch YOUR back at lower weight and see if you're there before trying to go heavy. It's very worth it to learn proper form.

>>41972120
A, use B in December, obviously

>>41972937
>>41973093
you are living my dream anon. Just be careful with alcohol, and try to make something more productive, maybe write some songs?

go to /prod/ at /mu/ if you're into it.

How can I not have ED in my early twenties even after abstaining from porn and stuff? Looks like I'm dying a virgin

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How the fuck can I get big while on a boat for 2/3 of the year with no gym :((

>>41978804
>>41978740
read SS ffs

>>41973093
is the husband asian or you?

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Am I over training if I do a full body routine everyday?

>>41971986
who cares cunt

>>41979055
yes
do it every other day.

or just do ss or sl like a normal newfag from this board

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how do i fix my fucked up posture

im afraid it's interfering with my high bar

>>41979300
I think you have APT

>>41979363

average peak torque?

>>41979016
One hand pushups/pullups/pistols

>>41979300

First thing you gotta do is arch your back more, maybe stand on your tip toes and sort of look over your shoulder at the mirror, try that and take another picture, from there I can evaluate further.

New lifter here, lots of begginer routine stuff. Been going pretty well, feel stronger and am into the routine. Recently though my upper back is fucking killing me. Is this just muscle forming and typical or am I doing something wrong?

>>41969013
you can bulk to 18-20% don't be afraid of the gains my son

>mfw 10% is what I cut to

cutting below 10% or even below 12% really is threshold for losing too many gains as a natty

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Joined the Peace Corps and have been living in Thailand for the past 6 months. I fucking love it but there isn't a gym within 100km of my site. Best options for building muscle? I've been doing calisthenics mainly, but my diet is perfect for building muscle here (brown rice, cheap as fuck meat and veggies erryday). I know that's basically impossible without lifting heavy shit, but what's the best alternative?

How long does it take for energy to return when you start bulking again? Done cutting soon and my lifting sessions are pretty tiring and I don't last as long as I used to. Should I estimate about a week or so before I feel better?

I'm new to lifting, should I be doing it every day?

Where can a EU bro get fish oil that contains high levels of EPA compared to DHA for the best price ?

i had a protein shake for the first time a couple of hours ago, my working hours are weird so my PT said it would be good to try them

it was actually quite nice, however now i feel a bit sick.

Is that just my body not used to it or did i drink it too fast or something

>>41981995
Stop being a fucking pussy, what a waste of a comment.


I do 5x5 Monday, Wednesday, Friday. I've been cycling on off days (tues, thurs), I've mostly just been taking the bike around the park and sprinting as fast as I can until I tire myself out a few goes around and then I go home.

My question is how many miles is a good amount to do without losing strength and size gains? Or should I give the cardio up?

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When I'm running, how long should my strides be for maximum speed during long distances? I'm abnormally tall (6'5") and have freakishly long legs, so I feel like I should be abusing that more. Just stick with my natural running stride, or try to force a longer one?

Going back to uni in the fall. Looking into their gym and found this in their weight room FAQ

"
Q: CAN I DO OLYMPIC OR POWER LIFTING?
A: Olympic and Power lifting is strongly discouraged. The safety risk for Olympic and Power lifting is high, therefore we have not purchased special equipment for this type of training.
"

Should I just not even fucking bother and keep going to my current commercial gym? At what point does the squat, deadlift, and bench become powerlifting?

>>41981995
Hmmm, that's an issue. Maybe you shouldn't work out either, I've heard doing that makes you just dreadfully sore, how frightening!
>>41982033
One to two miles should be alright, just eat a few extra calories during your next meal (12 oz of chicken instead of 8, shit like that).

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>22y skinnyfat trying to build healthy habits here

I try to bike for 30 minutes at a consistent heart rate bpm (120-140), but when I'm 22-ish minutes in, I blast up to 165 bpm without biking any differently. Is this the machine's reading, or my body?

pic semi related: me working out

How many push ups a day should I do for a good chest workout?

>>41968057
from your experience, what are the best excercises for chest/boobs?

I finally have the weight I desired; what now? How do I adjust my calories intake without screwing up for maintenance if I used to ate 1500 kcal? What if I start SS or SL?

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>>41968401
> Starting tomorrow surely

>>41982033
Bump

>>41982152
1 - 2 miles really? That seems really low but I dunno

>>41972120
>females as a pro
Bro, you are going to find girls anywhere if you have a great body.

Personally I like B since I usually like going to my gym really early (benefits of being an early riser). If you save enough money, just buy or DIY a squat rack.

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Can you lose body fat while building muscle?

>>41982628
Hey Satan

>>41982628
What an absolutely retarded thing to ask

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Do I have gyno? I get mixed answers. I'm skinnyfat, I'm 6'2 and between 170-180lbs, obviously dyel.

>>41982640
>>41982644
I'll take that as a no

>>41982152
2 miles run is a lot. 2 Miles biking is not.

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>>41982652
no
try go gym once btw

My left forearm is 1cm(circumference) smaller than my right.
But my biceps are the same size.

How can this be?

Should i start doing something extra for my left forearm and stop with my right completely or just set the cap for my right arm to be the same as my left one?

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What are the most common causes of feeling low-energy while lifting?
>Low test xD
No shit but what causes that? Only change in my environment is that the weather is hotter than usual. Blasting some sick nasty tunes while repping helps a bit but not much

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I had a really bad skating accident several months ago, took me 3 months to get surgery because of shitty insurance. Turns out my meniscus was torn the fuck off and they had to do a knee arthroscopy PLUS harvest cartilage from non weight bearing parts of my knee and place it where my meniscus used to be. Now I'm a month post op and for a whole month I was in a knee brace not using my leg at all. Just keeping it elevated and walking on crutches. I started physical therapy 2 days ago and my physical therapist gave me some "homework" to do; like stretches and stuff.

Well first day of physical therapy was painful but I made it through. Yesterday I did some stretches at home and boy was it painful. But I pushed through. Well today I woke up to my knee more swollen than usual and now I can barley move it. My range of motion is shit to begin with but holy hell, the pain is tremendous. All I can do is try not to move it because anything else will have me screaming like a bitch.

Has anyone else had a similar injury and maybe went through a similar experience? Should I see my doctor? Is this normal? I think I'm gonna skip my stretches today because I really think it will do more harm than good.

>>41982717
Try caffeine
or maybe you just run out of energy and in that case - eat more

>>41982726
Eating like a madman and I sip™ before gym. Maybe I've grown a tolerance to caffeine and need more now or something

What can i do to help my ohp?
Also are straps eventually required for deadlifts? Couldnt finish my last set as the bar keeps slippong from my hands.

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I work as a police officer. Things got pretty winded up one night and i got kicked in the sternum (chest bone) pretty hard a while ago from pic related. The pain was pretty bad and at that moment i started to choke, run out of breath. 2-3 weeks later the pain is gone. So i tried going to the gym. Everything was fine doing bench, but when i came to dips my chest felt like it was going to explore, tear itself apart. Anything else i could do beside dips?

>>41982652
Really? 170?
I am 6'3" and looked like that at 200. How are you not a skelly 30 pounds lighter?

>>41982906
Go to a doctor and get an xray?

>>41982906
talk to a doctor

>>41968100 the bar starts out too far from you so you don't have the leverage to pull it off the ground with your hips lower. Start with vertical shins and the bar touching your shins and then you will be able to pull straight up

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The sticky routine has a workout called pendlay rows which can be done with barbells or dumbbells. I have a rod in my back and wanted to know what's the best way to do it. Also what are good gym clothes

>>41982769
yes tolerance does build up but by now you're probably addicted just like me(i.e feeling sleepy at 6pm) so i suggest going cold turkey on sips and seeing if stuff improves.

>>41983044
No good answer for you, I guess I carry it all in my torso? Arms and legs skelly as fuck

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how does one tighten their glutes during squats? i can brace my core and my back and everything but I cant seem to hold my cheeks together

>>41973900
Are you a priest?