QTDDTOT

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>>42051716
/fit/ newby here. I read the sticky, but still at a loss.

Do I bulk up and lift at the same time or do I bulk up first, then lift to get cut?

Note: I'm not skeleton mode, but I am pretty skinny.

>>42051790
Whether you bulk or cut, you lift. Always be lifting.

>>42051790
>I bulk up first, then lift to get cut?
Wew lad

>>42051716
either one is fine.

When i fuck a girl in missionary position, my arms get tired really quick and i have to switch position.
What exercise is good for giving me more arm endurance?

I'm getting some pretty severe back pain when deadlifting and squatting, probably due to accutane
do I just work through the pain and/or is there anything to relieve it?

>>42051790
No no. If you're trying to gain muscle, you have a weight lifting schedule. Let's say you work out 4 times a week, Monday, Wednesday, Friday and Sunday.
so AxAxAxA
The A days are whatever workout you do. You eat normally on the A days (no caloric surplus or deficit).
And the x days are your bulking days, where you eat a surplus of food (caloric surplus).
You understand?

>>42051866
Some-what.

Another problem is I work at a place where i'm constantly in motion. Does that count as cardio and will it effect my gains? I'm constantly lifting and moving around and standing.

>>42051895
What job is that?
Walking is generally considered cardio training, but you can compensate for that by eating more. About 200 kcal per 30 minutes of walking

>>42051824
dips

>>42051922
It's in a factory. I clean panels, and i'm constantly having to push carts and shit around as well as the panels themselves.

I have no idea what to eat while I do all this. I barely eat more than 1 meal a day, but I really do want gains. I just have no appetite.

Do mini-exercise bikes work or should I just buy a real stationary bike?

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HOW DO I STOP GETTING STITCHES IN MY SIDE WHILE JOGGING?
I HATE THIS SHIT, IT'S ALWAYS IN THE SAME FUCKING SPOT JUST AT THE BOTTOM MY RIGHT RIBCAGE

I'm a DYEL. Just started doing lat pulldowns today, and they don't really put much strain on my lats or biceps. I really only feel them in my triceps, which is weird. What am I doing wrong?

>>42051716
what can I do to make my abs and v line pop as much as possible at higher bf% levels?

Is plain popcorn a /fit/ approved snack? No sugar/oil/salt/butter/etc

>>42052162
I got those too for the first month or so of running. Just keep at it m8, they go away. Science literally doesn't know what causes them (most hypothesize it's strain on the diaphragm that novice runners are not acclimated to, but no one really knows).

Is a hypertrophy based program while on a 500 calorie deficit cut worth doing?

What's the prickly, almost itchy feeling I get in certain parts of my body when I exercise? I usually get it in my legs, sometimes in my chest or stomach as well.

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Guys, which way should a yolk bar face?
Pic related (forward) or backward?

>>42051716
Why do so many spergs think it's good to squat more than one day a week?

>>42052706
3 days a week is fine, just not in a row, use common sense.

>>42051922
Walking burns that much? wtf? I need to start counting my 15 minute walks to the gym and back every day as 200 extra calories to eat then.

weak idiot here

can strength gains still come smooth whilst on a calorie deficit

5'5, 164 lbs and tired of being a fat fuck

want to reach 1/2/3/4 by the end of the year, at
115x5/200x5/265x5/245x5 right now

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bump

>>42052828
Keep it high protein and you can

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Is there any workout routines design for swimmers or can I just stick with something like PPL or the /fit/ version of Grayskull?

>>42052681
Bump, has nobody on /fit/ used this before? I injured one of my wrists so this is the only way to squat without a machine for me

Currently training 5 times a week with no cardio eating a little over tdee, planning on cutting for a beach trip on mid September. Am I supposed to train more often or less? Also, is cardio needed to cut? Doing a phul atm, should I change it as well?

Will a 500 calorie deficit + ss 3 times a week give me loose skin and are stretch marks a guarantee of loose skin once I lose the fat?

how many scoops of whey do you guys have a day?

>>42053484
I take 2 scoops but it all depends on how much protein you take in via your normal diet.

>>42053468
this depends how fat you are. post a pic.

>>42053499
im skeptical of the "1g of protein per 1lb of body weight" meme

>>42053359
you train the same but instead of incrementally increasing weight/reps you keep the weight/volume stagnant. around the 5-6 week mark of a cut you might notice strength decreases

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>>42053537
I dont have a pic on hand and its the middle of the night for me. But visually im around 25-20% leaning more towards 20.
On pic related im 20% with a slightly bigger gut.

>>42053542
You only need 1g per lb while cutting, normally even 0.5g per lb works fine but it never hurts to take more protein than needed. Based on my experience atleast.

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I'm skinnyfat, this body seems the closest goal I could get to, how do I do it?
Can it be done with bodyweight pushups, situps, squats, pullups and shit everyday?

i forgot how to activate glutes as well as i used to during deadlift (used to be almost all ass for me)

how do i get back there, it used to get me so horny i'd masturbate after my second set

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As odd as it may sound, how do I get better at dodging things? Ive noticed that I have a really slow reaction time to things, especially after joining a HEMA club. Is it just a thing that'll come naturally after getting hit with sticks a few times, or can I manually improve it?

How do learn to throw and catch balls?
I never could do it properly in pe and always felt shit about it, I want to learn it before my HS class reunion so I can show Em.

>>42053822
Hahaha you LARPing fgt. you're slow because you're fat not because you haven't trained.

does intermediate fasting really make me lose weights if I do 16-8 ?

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>>42051716
What's the most amount of preworkout you bros have taken? I'm getting back into the groove of not being a lazy piece of shit and PWO gives me the energy to train lots of volume of pull ups and push ups. I love this stuff. I don't want to die though. It makes working out feel so easy.

For cutting, would a keto diet or a normal split of macro nutrients be better for preserving muscle mass? Obviously either would be done at a caloric deficit. Im looking to drop from 187 to around 160 and I am 5'10

So I`m thinking on investing on gym equipment for a garage gym, what would be the basic for this?
I`m considering a power rack, oly barbell, adjustable bench , 2 pairs of 5, 10, 25, 35 and 45 plates, 5 pairs of dumbells? What more?

Is weight lifting for women as effective for men in creating weight loss? I feel like all my husband does is lift weights and looks amazing and I lift weights and see slow weight loss. My lifts have gone way up though so I am getting stronger at least. Maybe I need to face the facts and slave away on the elliptical in addition to CICO and weights.

>>42054343
>Is weight lifting for women as effective for men in creating weight loss?
Since you can't gain muscle nearly as quickly nope. You should still lift but if using energy is your goal you should focus on cardio. This applies to men and women.

>>42054206
the fuck is pwo

Okay /fit/, /k/ommando here that's been trying to be less fat. I've dropped a bunch of weight by lifting and I tried to buy smaller clothes just to discover that every pair of pants and shorts I find doesn't fit past my thighs. The ones that do are seriously massive pants that are maybe 6 inches too big in the waist. What the hell do I do?

>>42054381
Pre Work Out

Chest/Tri's vs. Chest/Back?

Which is objectively better?

I need cue tips on the negative part of the deadlift

I just can't get the hang of it

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can I gain weight doing a routine with only dumbells?
t. 5'7 111 lb skelly

Is boxed mac and cheese shitty to have in your bulking diet and why? It's 250kcal, 9g protein and around like 35g carbs or something per serving. Is that good?

Is low carb just a meme? Say I just want to lose weight (fat), isn't calories in<calories out the only thing that matters? I have basically zero muscles so muscle loss will not be an issue

For skinny fat fags who started on a starting strength while also eating at a deficit, how long was it until the noobie gain phase ended?

I work a typical 9-6 job. I want to kill myself. Thinking of spending my life this way, just killing myself commuting, working for shit i don't care about, makes me want to die. How do other people do it? How do they still have the energy to go out, meet people, etc?

And this is a well respected job with good money, so a good career. I don't know what to do, i spend my days wanting to die in my sleep. The only thing that makes me happy is lifting and i don't even have enough energy to make it productive anymore.

>>42055119
>>>
It's mostly processed and enriched pasta. If you don't mind dirty bulking, then sure, go for it.

It's better if you make your own desu.

This is my go-to food for bulking:

1 cup WHOLE grain pasta
1/2 cup 73% lean, 27% fat ground beef
1/2 cup shredded cheese, choose your type

and it should yield you around 1200 cals for the whole thing (need to calculate the macros and make an infograph for it)

>>42055327
Thank you anon

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>>42051716
These still work if you don't use the part that goes around your thumb, right? I can't wear that one part around my thumb for too long without it digging into me and causing me to feel my pulse. I'm using this to alleviate my wrist pain. It will still work on my wrist if I just wrap it around my wrist?

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For some reason if I don't have blood pumping through my arms and perfect kinesthetic awareness, whenever I do upper body workouts my form is shit, I pinch nerves, and don't get a proper workout.

Wat do?

Can I gain a decent amount of muscle doing a HIIT workout using a rowing machine 3x a week and doing slower cardio 3x on off days?

Is it normal to hold your breath when you do push-ups? I always collapse when I try to breathe and lift myself but then again I'm skinnyfat as fuck.

>>42055445
Slow down your reps and form check I guess. I'll need more information on individual problemed lifts to give tips.

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>>42051716
Is this a meme? I need to gain weight and I don't think I can achieve 3.5k cal's/day naturally. I'm 187CM(6"1.3) and weight 74KG(163.142lbs) and have started going to the gym around 2 months ago... this thing is very expensive where I live(120$) so I'm not sure if it's worth investing in for a couple of months or not. Help

>>42055877
It's not a meme if the macros are good. Post the nutritional info

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>>42055887

Is 3mg melatonin a good dose? I'm in the uk so I have to order from the US.

I'm abstaining from monitors and harsh light for an hour before bed and reading a book, going o bed at 10/10:30, taking like half an hour to an hour to fall asleep still and keep waking up at like fucking 3am. Its murdering my gains.

Old fag here lifting for the first time in my life. I'm doing GSLP and am slowly working my squat up from 55kgs. I've been struggling for the last couple of weeks on AMRAP just to make 5 reps but i've JUST made them and continued to add weight. Today i did 87kgs 5/5/7 and it seemed easy. Last time i hit 7 was 20kgs ago. What gives? How can i go from fighting like my life depended on it to push out 85x5 on Monday, to easily pushing out 87x7 only four days later?

>>42055257
This is something ive been thinking about for the past year: the inevitability of getting a job after uni and having to dedicate 40 hours of my week at least to it but still managing to live around it...

Seems impossible really...

>>42055257
start a homestead and build a gym there
search 'joel salatin'

WHY ARE THERE ALWAYS FAGGOTS DOING 30 SETS OF 10 DIFFERENT EXERCISES WITH 15 MINUTE RESTS ON THE ONLY SQUAT RACK

REEEEEEEEEEEEEEEEEEEEEERE

>>42056104
Its piss easy.

T. wageslave.

Getting a job feels like the worst thing when you're basically a fucking neet but seriously i find it easier than university.

It wasn't until i got a job that i trained for and ran a marathon, or started lifting, or started travelling europe.

Why the fuck are my pecs sore for 3 days after a workout when the rest of my body stops being sore after the first day?
Also how the hell do I comfortably sleep with sore pecs?

>>42055257
I also work a 9-5 job. I wake up at 3AM, and lift at 4. I'm much more productive in the gym now than I was in college. It's not too bad, desu, especially if you live close to work. I'm only a 10 minute commute away, and live/work in suburbs, rather than a city center.

>>42053679
Count your calories

>>42055906
You don't need a powder to get carbs. Eat oats. Make protein shakes with oats and pb to reach you caloric goals.

>>42056288
you mean Standard Whey?
I've been eating oats for breakfast and dinner(large bowl) with milk since I started and all I gained was about 6lbs/2 months.

>>42056299
Yeah. 6lbs in 2 months is perfectly fine, beyond that you'll only get fat.

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>>42056353
At what percentage of fat do you think I could be? I've went to a nutritionist and she used this device and was like "8.9%" but I have no visible abs whatsoever, could this be possible or is she just lousy at her job?

>>42055257
>>42056104
It sucks at first. Its a matter of getting in the niche. Eventually you get use to it. Especially when you start making good money and want to put it towards bettering yourself.

I do 8 hard cold hours in a factory and hit the gym as soon as I get off. When I first started I was too tired to do anything.

>>42056394
>>42056174
this is giving me some hope, cheers

>>42056383
there's no way you're even close to 8.9%

>>42056432
I figured, I think I'm around 17%.. I gave her the weirdest look when she said 8.9 and asked her I should have at least visible abs but she just brushed it off and said I need to train my core more.

>>42056383
There's plenty of body fat percentage charts to compare, shouldn't be too far off – probably around ten %. Going to a nutritionist is wasted money. Set you macros according to your goals and eat some veggies and berries with your proteins, done.

>>42051826
Post form so we can see if you're doing the lifts correctly

>>42056432
>>42056443
>>42056353

Thanks for everything m8s, I'll keep doing what I'm doing in regards of the diet then with a little extra whey. I appreciate the help!

>>42056446
I realized.. she was telling me to eat as much as I can because I'm really skinny, I asked her about complex and simple carbs and she said it shouldn't make a difference to me because I need to gain weight no matter what and recommended the pro-gainer powder to me.

Man, one of the coaches at my gym has told me the incline smith machine is all I need for squats and OHP's. I don't know what I'd do without you /fit/, ily guys. Thanks.

I don't really know how to explain this.
high bar squat. lately i'v been going lower and trying to not lean back like in a low bar squat.
however, some reps feel way easier than others but I think it's because I'm cheating with my hip.
other reps I focus solely on my legs and i really struggle.
is this hip drive? is it bad?

>>42056383
You have to have abs for them to be visible, anon

>>42056104
Enjoy uni, anon. I never went.

In school at least i had some hope, because i always felt that there was something that would come after it, once school ended i'd be happy or my life would start or something. But now that I work, that feeling of "there's something after this" is gone. It's just the realization that this is my life now.

>>42056394
What kind of factory work? Unskilled or not?

Even if i get used to it, it just feels like i'm wasting my time.

>>42056530
I do leg raises, planks, hollows, flutter kicks, mountain climbers and hanging leg raises.. am I doing anything wrong/what can I do more?

>>42056555
>what can I do more?
A bulk/cut cycle. Enjoy your abs in 2018

>>42056555
just squat

>>42056564
How much weight do you think I should hit? I'm completely clueless. I'm following SS and at 75kg.

>>42056577
Front or back squats? Do you think I should do squats on my rest days or just keep it to the gym?

I'm too fat/weak to do chinups, and my gym doesn't have an assisted chinup machine. Will supinated grip bent over rows be a good way to build some bicep/back strength until I can do my chin ups?

>>42056587
just do negatives

>>42056585
For a bulk, I would aim for 185lbs/84kg, and then cut back down to 170-175lb/78-79kg and then reassess whether at that point. It should take 6-8 months to accomplish.

>>42056611
>>42056585
>whether at that point
Whether or not the keep cutting or start another bulk at that point

>>42056611
Thanks! What foods do you recommend for a bulk? Is using carb powder an option?

>>42056585
at the gym of course, it should be your main lift on SS.
back,

Hey /fit/. Sometimes i fail miserably on weights that i'll lift fine the other day. Am i not resting enough between workouts or something?

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>>42056622
I generally eat things along these lines, although I'm usually a little more willing to eat junk on a bulk (in moderation). You could use carb powder if you had trouble eating higher calories and get full quickly, but it's not necessary.

>>42056637
Maybe

>>42056605

Will negatives really help much? My program has me doing rows/pulldowns twice a week, with some added shrug work.

>>42052706
Train muscle groups twice or more a week for more gains than just once a week: PPLxPPLx etc will get you more gains than a 5 day spilt

>>42053236
Swimming is GOAT cardio, you obviously need a bit of land training to assist your performance in the pool. Mobility work is important too
PPLx is my favourite routine and my brother who swims does it too, I guess it would be a good routine for you

>>42056625
Thanks! I'm just always looking for more to do. My gf does home-workouts and I sometimes want to join her and it's mostly a bunch of variations of squats, I'll keep it to the gym.

>>42056639
Thank you, very much appreciated. I'll go buy grocery today and start my bulk in two days after figuring everything out.

Hope I make it brehs
One last question, how frequent should one do cardio?
+treadmill or asphalt jogging?
+Before or after workouts?
+Could cardio damage your gaining? A coach at my gym once told me if I do cardio after a workout or if I just do more than 1 session of cardio/week it'll hurt my gains.

>>42054270
If you can get adjustable dumbells that you can add Olympic sized plates to (these do exist) that would be a good addition so yu could re use plates rather than have to buy loads of pairs of dumbells

Hurt my lower back doing heavy deadlifts 2 days ago. It didn't hurt at all at the time, the lift actually felt pretty good and I worked out for about another hour after I did deadlifts and didn't notice anything but when I got home it started hurting and after sitting for a while I couldn't straighten my back without my lower back hurting, right at the base of the spine. It's been 2 days and it's hurting less every day. Just wondering if anyone else has done something similar and how you recommend dealing with it. No deadlifts for a couple of weeks? Skip gym altogether? I'll obviously see a doctor if it doesn't go away but I just figured that lower back pain after heavy deadlifts would be something lots of people would have dealt with so I thought I'd ask here first.

>>42056689
I do 20 minute cardio sessions a 3-4 times a week. It won't really set you back much, you're not going to burn more than 150kcals on a short session

>>42054366
Do both, weights then cardio; in that order

>>42056637
Eat better

>>42054425
Have you heard of this thing called a belt? They can help clothes fit better around your waist, try wearing one

>>42056726
I managed to hurt my upper back on deadlifts once. Just stopped doing everything that involved upper back and pain went away after a week or two

>>42056729
This is just amazing. Thanks for all the information. Post your body? I'm so interested

>>42055106
Weight is weight, how heavy are these dumbells

>>42056643
>Will negatives really help much?
yes they will. you need to train the pattern not just muscles. if you can't do negatives start with static holds at the peak of the movement. then work on slow negs. if you want to do assisted after that just pull a bench over and let it take some of your weight or buy a resistance band.

How to break pull up plateau?

Can only do 8 max unfortunately and before you say "just train" I do 3x5 3 times week. First thing in my full body workout then followed by rows.

>>42056790
weifhted?

>>42056789
Okay. Thanks anon!

>>42056797
No they're not :(

https://jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big

Does this mean:
Main Lift (i.e. Press) 5/3/1
Opposite lift (i.e. Bench when Main Lift is Press) 5 sets of 10 reps at 50% training weight
Lats/Abs


Am I understanding 5/3/1 BBB correctly?

>>42055106
You can gain weight by eating lots of cheeseburgers

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>>42056770

So should I carry on doing my weird ass liquid diet which consists of:

Huel - 267g
Whole milk - 1.33L
Kellogg's All bran - 71g
Peanut butter - 2 Tablespoons
Frozen Berries - 67g
2400 calories (And then dinner my parents make aswell)


Or one of the meals on the /fit/ recipe list which consists of bacon, 1.25kg red beans, olive oil, 450g tomato paste, 1.5kg minced turkey, chillis and onion. Think I might change the bacon and turkey for beef mince tho.

>>42056808
well I'd start to do 3x max with little weight and go up from there....

>>42051716
How many sets does the 1/2/3/4 meme refer to?

>>42054425
Go to a tailor the can take in the waist,legs.

is synephrine and caffeine really that good for weight loss?

>>42053822
cmon bud, practice is always the way to go
learn by doing
also i guess some agility training would help out
along with doing something that improves hand eye coordination. Which is like. Doing anything with a ball.

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>>42051824
almost all sex gains are cardio gains.
>>42051824
your form is prob bad.
>>42052316
lat pulldown is tricky for lats. try t-rows instead or use palm facing one another grip on lat pulldown.
>>42052326
ab exercises.
>>42052333
plain popcorn is pretty low cal i think.
>>42052607
cns fatigue maybe.
>>42052681
im not sure what you are asking but you should be walking backwards to unrack and forward to rack on squats.
>>42053542
its 1lb per lean mass which is about 100g at max. take out water weight from body, organ weight etc.
>>42053679
just lift.

Is working abs a meme?

Do you need you really need to work them?

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>>42053687
try romanian deadlifts.
>>42053971
eating less will always help with weight loss.
>>42055002
back and bis and girls only notice biceps and back is used more in other exercises.
>>42055131
cal in cal out is mostly all it is.
>>42055522
yea sure but you should lift too.
>>42055826
lots of people hold breathe accidently during exercises. manually breathe until you get into the habit.
>>42056073
how well you lift on any day is a mix of given factors. also are you an actual old fag as in being here a long time or an old anon. becuase they dont mean the same thing when you say old fag.
>>42056225
lay flat on bed. ur pecs are weak.
>>42056585
front squats will hit your abs hard.
>>42056907
ur gonna get fat eating 2400 calories and a dinner made by parents.
>>42056958
1 set of 5 reps.

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>>42057506
yes

I've just started lifting, and it feels like my left side, especially my arms and chest, are weaker than my right.

Is there any way to correct that, or do I just deal with it and it'll sort itself out?

hi fit quick question there's a webm of a thick joocy lifter with big legs in leggings, any idea what label or if you have the webm? thanks x

>>42057544
use lots of dumbbells as it prevents your stronger side accidentally compensating and hits both sides equally. but since people are left or right handed one arm will alwyas been stronger, just do dumbbells to make sure you are symmetric in size.

My lower palm has been hurting when I bench heavy. It feels like a bruise on my palm. What is it and how can I fix it?

>>42057506
You got that backwards, the meme is NOT training abs. A byproduct of people telling newfriends who havent read the sticky abs are made in the kitchen.
Doing 3x10-15 at the end of your workout wont hurt anyone

>>42057509
>>42056907

The dinner probably comes to about 800-1000 calories, I do 5x5 3 days a week, I'm about 145-150lbs, trying to gain mass, I cycle too so the calories do get burnt. If I feel as though it's too much maybe I'll eat less of the dinner or some shit idk

So I posted in a thread a little while ago asking how many weight plates I need in total for 5x5 for my home gym.

So far I've got:

2 20KG
2 10KG
4 5KG

I got a reply saying I need:
6 20KG
4 10KG
6 5KG
4 2.5KG

Just double checking this is right before I go through and buy the remaining plates he says I need.

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At what point does the body target love handles for fat loss? Im 19 kg down, but they are still only abit smaller than when i started my cut.
Pic related is my love handles.
>visible abs
>chest striations
>bicep veins
>HUGE love handles
god.. why me

>>42057954
thats fine.

>>42057969
Is different for everyone. Just keep going and you'll lose them eventually.

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is floor bench press as good as the classic one. are there any difference in regerds of results?

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goddamn, my fucking weight loss is driving me crazy. It seems like every single time I get down to around 170 lbs I just circle around that weight forever. Totally possible I'm overeating and not realizing it, but it makes me want to just say "fuck getting down to 12%" and just bulk. Sick of being weak, unaesthetic, and have a gut.

How the fuck do you cope with this bullshit?

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>>42057969
I have the same problem, and my love handle on the left is slightly bigger than the one on the right. it annoys the fuck out of me.

also pic

>>42056236
>3AM
what the fuck, when do you go to sleep? I woke up at 4am for 2 years in a row and it killed me, because I can't realistically go to sleep at 8pm.

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*****Special 2 question edition reply*****

1. When I squat heavy I sometimes find it easier to push the weight up from my midfoot/toes than my heels... where is my imbalance?

2. No food in the house. What meal should I buy and prepare?

If I only lift twice a week, can I be lenient and add an extra rest day, lifting tomorrow instead of today?
Its forecasted as being cooler tomorrow and where I lift is hotter than outside.

>>42058231
Nevermind I am being a faggot. Pushing from the heels is naturally more difficult.

Best back workout?

had 2-3 week break now getting insane DOMS when im eating lots of protein, how long will this last, had 175g protein for whole week and muscles taking ages to recover wtf

>>42051716
I have a headache that wraps around the entire top of my head.
Any idea what I should eat to help my headache?
I've only been able to have three eggs, protein powder, and some chai today.

>>42058425
Paracetamol and H2O.

>>42051716
does anyone purposely not progress on their squat because they're happy with how large their legs are? i only squat 225 4x8 but im getting close to being satisfied with my legs.

ok so how bad is excess protein?

I only need like 100g max but I get 200g (yes grill here) because I like making protein cookies.

>>42058455
I just had a couple choco leibniz and chugged water. Guess my body just really needed the carbs, fat, and electrolytes™
the nutrition science of it all fascinates me

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>>42057450
Thanks but that's not what I meant. If you look back at >>42052681 the weights aren't gong straight down for the main bar, they're at an angle, pic related. Should it be angled forward or back? If forward the bar wants to push down, if back the bar can stay in place on my back without me holding on to it.

i don't understand when people say you can't gain muscle when you're eating on maintenance. so if my squat is 60kg, and i eat maintenance with 1g protein per bw lb, i won't reach 100kg squat? I don't get it

I'm not trying to get huge, I just want to maximize strength/weight ratio. Is just plain lifting with a maintenance diet the way to go for this?

>>42058633
Google it but I'm petty sure excessive amounts of protein damages your liver or something

I'm on a caloric deficit and lost 5 kgs in 2 weeks.
How can I quicken my weight loss projection?

Walking, maybe slight cardio and weight lifting are options - any else idea?

>>42059302
Lifting + light cardio.
StrongLifts + Couch to 5k + cutting diet (TDEE - 500 calories, 1.5g protein per lb. until you hit target, then do maintenance.

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After a huge assignment where I had to pull all nighters and work in front of the computer, I can have a regular workout schedule again. But today I woke up with a terrible back pain that makes movement pretty painful, this is mostly due to bad posture while working on the computer.

Should I skip today's session and rest, or workout?

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Got to 3 pl8 DL but my grip gives out on about the 3rd rep using hook. Is it time for chalk or am I just a weak pussy?

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>>42051716
How much muscle mass can a natty lifter gain per month? Asuming that routine and diet is very good.

What the fuck is the push press. From videos it just seems to be a way to cheat your OHP numbers up?

Does it actually help with gains to do OHP that way? seems like you can't really control the weight so you're not that strong as it makes you seem

How do I train shoulders? I go and do lateral raises, vertical raises, upright rows, and ohp. My shoulders feel super tired and feel worked, but after a couple hours they're back to normal feeling and the next day I'm never sore. Am I doing something wrong?

>>42059656
http://scoobysworkshop.com/muscle-gain-calculator/

>>42059132
https://youtu.be/GIX-RyorgkQ

>>42058017
Weigh yourself erry da and cout your calories

>>42059917
Shoulders are difficult to get doms in. Doesn't mean they're not getting worked.
Upright rows cause shoulder impingement.
Do some form of overhead press, front and lateral raises, finish up with internal/external rotations to strengthen your rotator cuffs. Do rear delt and traps on back day

>>42059917
Shrugs

>>42059083
Maintenance by the very definition means you are maintaining your body at a neutral state. No muscle gain, no muscle loss. Just because you are increasing your lifts (kg) doesn't necessarily mean you are making muscular gain. Much of the noob gains are developments in the nervous system rather than hypertrophy. 60 to 100kg will be difficult if you don't have enough protein to feed both muscle repair and anabolism.

>>42059625
Use chalk or straps when you feel you need to. Training your grip strength separately is meme.

Should I bother lifting if I havent had really good sleep for the past few months? It would range from the minimum amount of sleep to less than that and I dont want to end up pushing my self too much and die from exhaustion.

Why is it that gay dudes at the gym smell so bad? Is it a thing in that community to participate in butt sex and not shower afterwards? Fucking disgusting

is it possible to eat like shit and not count calories but just do sit ups and push ups to get a toned body?

do i really have to go to a gym and use their specialized equipments to get a good gym body like those is the movies (tom holland) ?

>>42059939
Thanks anon!

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>>42060329
kek

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If I have some basic dumbbells and a basic adjustable bench at my disposal what are workouts I can do to target every area of my upper body (besides curls since I know of them already). I do a ton of cardio but am as weak as a noodle.

>>42060162
so 60kg to 100kg is possible staying the same bodyweight if you get enough protein?

>>42060773
How heavy are the dumbbells?

I have 90lb adjustables at 5lb increments, but if you just have two 10lb static dumbbells, what I do won't work for you.

>>42058240
bump

>>42060773
Get adjustables if you haven't already and follow Scooby's intermediate routine

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What's the most accurate way of calculating my BF%? Most online calculators seem like bullshit.

>>42060773
>>42060925
2 15lb and 2 20lb non adjustable. I'm going to join a gym soon I'm just waiting for my new job to kick in and that could take a month or so that I could be starting.
How is this? https://www.youtube.com/watch?v=mgEd_jqkg0M
I've ben doing it a few times a week and it at least feels like it's tiring me out.

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>>42051716
How do I stop pre-cumming my balls out before reaching sex?

When do the side tits go away, near the armpit area. Been doing a pushup routine for a little over a month and have made significant progress. Went from doing knee push ups to real ones. But the bitch tits remain.

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I've been lifting for over a year and my bones crack all the time while doing it.
Is this normal? Should I see a doctor?

>>42060329
Eat like shit + light bodyweight = no gym bod
Eat extraordinarily well + light bodyweight = no gym bod, but generally better looking than average
Eat like shit + heavy gym = no gym bod, but generally better looking than average
Eat extraordinarily well + heavy gym = far above average, but not nearly Hollywood pretty
Eat extraordinarily well + heavy gym + surgery + genetics = Hollywood pretty

>>42059032
Bump

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How fast can you regain strength after finishing a cut? Faster than usual or at the same rate you gained it before?

>>42061030
Crack or more of a "pop"? Mine pop when working out, it gives me a small sort of stinging pain when it happens. I asked my chiropractor about it and he said it's the tendon moving across the bone very quickly as it's being used. Nothing serious, just an inconvenience really.

>>42061084
you forgot lighting and makeup
and money

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>>42051716
How the fuck do I suppose to cook this shit?

What do I use? I get eating it with a chicken breast but what sauce do I use?

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What should I do as far as cutting/bulking? I started lifting about 3 weeks ago and I want to get rid of the belly

5'6 @ ~143 lbs. I started at 130lbs and decided to bulk when I started but I gained weight far too quickly which is why I'm asking now

Does coffee with a bit of cream/honey break a fast?

>>42061558
Use google, newbi

it feels like my lower/inner chest is going almost unused during bench press, what can i do about this?

Can I make slower progress, but still progress, lifting once a week whilst my work schedule is busy and whilst I work nights?

>>42061974
Go back until you can sort of see your abs or lose the gut fat.
Bulk very slowly, most of your gains the first weeks, or months, will be from muscle adaptation, not muscle growth.
Also it's gonna be quicker and easier to cut now rather than when you are a fatass because you keep bulking above recommended. You don't look fat, so you're safe, but check out how much meat you can put up per week, muscle only, it's very little... use that as a metric of gaining weight, be a bit above it, but not stupid beyond it.

How much easier are trap bar deaflifts vs normal ones? If I lift 150kg with the barbell, how much should I expect to lift with the trap bar?

I train fasted weekday mornings before work. I currently take BCAAs. Should I be taking HMB instead?

>>42052337
because the human body in it's natural state really has no reason to jog

I'm coming back to gym after not going for awhile (was busy with life things and finding a new gym in my home country) What routine would you recommend after SS? I did SS for 4 months or so, but I want to focus more on a good balance of both strength and aesthetics. My current 5RMS are:
(kg)
Bench: 70
Squat: 120
Deadlift: 115
OHP: 50
Heard TM and 5/3/1 is good?

I'm thinking of adding a cardio only day in my workout schedule, should I do full 40 mins of running/cycling or should I break it up in 1 min intense and 9 mins of casual x4?

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>>42059032
I've never used the thing but I would assume forward? is it not like pic related?

Have only been able to manage one gym session a week the last fortnight because of working continously. Is now a good time to change up my workout pr should I get all my lifts back up before switching?

My little finger on my left hand is hurting like a bitch when I do weighted dips (only 5kgs). I think a blood vessel is getting cut off or something. Anything I can do to stop this?

Without having lifted before, how do I ensure my form is correct? I've looked at videos and reference materials, but I'm still afraid that I'm going to kill myself the first time I try it for reals.

>>42062908
Cut off your finger. Or see a doctor. Cutting it off is much easier though.

>>42063038
Take a video of yourself and critique your form. Or ask someone who knows what they're doing to check your form for you.

>>42063038
Do very light weights to get the form down and give you confidence. If you know someone who lifts ask them to help you out. You could always get a few 1 on 1 PT lessons if you really need to and aren't a poorfag.

>>42058153
I go to sleep around 8PM

>>42061476
No, just an audible "crack". Asked a doctor about it and said there's nothing wrong with it. Not a chiropractor, though.

>>42058017
holy fuck i'm in the same boat i've been around 168-170 for the past 2 weeks. Today I'm done, no salt, a couple gallons of water and like 600 calories

I'm slowly beginning a binging cycle.

I'm not /fat/ but how do I stop it before i become boogie?

>>42063606
Stimulants

>>42063606
Don't know. It's all about your mindset. Only you can change your habits.

I need advice. Im fixing to go to meps whats the best i can do in the next week to lose an extra 3 to 5 pounds.

Anyone have that pop of James pasta where if you don't reply you get leprosy and etc

>>42062679
How is your DL lower than your squat?

TM is good.

I recently did a session with a super fit bro that did pull and legs at the same day. I've never been so exhausted in my entire life, sweating like crazy, looking at lights made me feel like I was KO'd in the ring or something. Just wondering, that's a good time to stop, right? I barely finished the routine and I was struggling to walk back home.

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Lads I think I just took my first trip to snap city, I was finishing my 6th rep of my babbyweight 1.5pl8 bench when I heard a crack and felt a shooting pain in my right bicep, enough to make me yelp in pain. Luckily I already had it above the rack when my arm gave out. Now my bicep still aches (this was a few minutes ago).

Am I fucked? Or was it just a cramp?

>>42052823
Do not do this. This is not correct advice. You should instead find an online calorie burn calculator, enter your stats, then whatever number it gives you, subtract 10-20% and log that. Do not eat those calories back.

Why is it that after a pretty intense workout, when I drink my shake, my body temperate just becomes super fucking hot? I can barely sleep unless I have a fan aimed at my balls.

>>42052607
Drink more water. I get super itchy everywhere when I'm dehydrated.

I want to do 60 mins of cardio on my rest days, should I go full 60 mins or 20 mins with small 5 mins breaks?

>>42063888
You're muscle work,
then your muscles move,
this causes them to release energy in form of heat.

Is a 2 week water fast safe if you are 30% body fat?

>>42064152
I would advise you to aim for a long term healthy diet not some kind of meme fast.

How do i progress on ohp??
Ive stalled at >85 lbs, already trying push press + incline bench but ive been stuck for weeks

Famiglia, share your one pot recipes for the week.

Made some chili and it lasted 5 meals, was fucking delicious and only per serving ~650kcals with 60 protons and good carb and fats levels

>>42064214
Simple calorie reduction has been proven to not last for over 90% of people who lose weight that way.

What's a good stretching routine to help with mobility on all lifts? I'm to starting to fuck my shit up after years of neglection.

Is this one more than enough?
https://www.youtube.com/watch?v=SsT_go-oCcQ&

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>>42051716
Can I get a wide masseter by grinding my teeth on a pencil carpenter that can help give me a wide jawline? >pic-related

>>42051716
This is probably a silly question, but should I use dumbbells or barbells? Should I use both?? Also, as an underweight person, do I have to worry about "cutting"? What is "cutting"?

>>42051716
i can't squat.... i mean, i can, but i always lift my heels. for some reason i'm just unable to keep my feet flat on the ground while having a straight back. i don't know what to do. can someone tell me what to do? can I just face my feet in opposite directions?

Is it cool to give my 2 year old some of my protein shake?

>>42064277
look up mike mew

When doing push ups. I only feel it in my arms. Not my chest. Am I doing them wrong?

>>42064442
I wouldn't. Just give your kid chocolate milk and say it's a protein shake and your kid wont know the difference.

why when i lift my arms away from my body they like look smaller and shrink its like the mass just goes something else

>>42064467
Fair enough, I was hesitant about it. I'll just blend him some chocolate milk and blend it a bit before I give it to him.

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Whats the best PPL Routine or full body routine for intermediate lifters

>>42063689
No one?

>>42063689
cardio, drink only water and a lot of water, eat less. dont blame me if you miss the cut off though, im not a doctor and i dont know shit but that seems like the best plan.

>>42064249
then stay fat

>>42064218
probably eat more

>>42064296
no, there's no problem at all

>>42064255
try starting stretching, pretty brutal if you've neglected it though

>>42063689
eat a lot less

Does anyone eat ice? Just take a bunch of ice and eat it? It's weird I know.

>>42063777
I think because my back isn't caught up with my legs, my last 1rm for DL was around 128

how long can you go without eating without affecting health?

currently eating 3 times a day but I want to reduce it to 2 and who knows, 1 per day.

is there any danger?

>>42064753
As long as you're meeting your caloric goals you should be fine. You would essentially be doing IF

>>42064818
yeah I know was just worried there could be negative effects on spending a lot of hours with no food

I finally got into adult life and outside working, all I really have time for is to lift and relax 1-2h post work if I want to sleep 8h, only monday I have the whole day off
so no time to make meals or whatever, I did make a big pot of chili that lasted 4 meals but I dont have any ideas on what to do now

>>42064471
¡por favor respondo!

>>42051790
My biggest regret was not cutting down and then lean bulking. Get to a good bf% and then eat 200-300cal above maintenance, you'll make good gains and not get fat

When flat bench pressing my right side tires out before my left side. Is it because my right side is stronger and thus I'm using it more during the lift, or is it just because it's weaker?

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How many plates do i need to squat 3x5 for Squat-fu to notice me?

>>42065522
Does the bar move evenly?

>>42065522
Try dumbbell press and find out. It could be that youre putting more tension on one side unevenly causing more exhaustion on that one or underdevelopment. Doing dumbbell presses will illuminate any imbalances.

>>42065619
no girl will ever give a shit about your stats, only your body mass.

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I think GNCfag is asleep, so I'll repost this here:

Is there anything I can take other than fucking energy drinks to be more awake/alert? Should I just be getting more sleep? I spend 8-9 hours at work plus 3 hours on the road during the day.

Been prescribed methylprednisolone when I had a sinus infection before, and that's the only thing that genuinely gave me energy without a crash, since it just forces your bronchial tubes to expand. It dissolves your bones if you abuse it, though. Highly doubt any over-the-counter supplements do the same thing without having weird side-effects.

>>42065619
Twice (x2 || 200%) as much as she squats.

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I had an overdraft fee on my account at Wells Fargo.

I called to have it waived but the lady said no. I tried again and a guy said it was already reviewed and denied so he can't waive it.

Can I go to a banker tomorrow and try to have him waive the fee? I remember I had someone deny my waive request before a long time ago and I called later on and they waived it.

>>42063847
sounds like you partially tore your bicep tendon or snapped your R/C

>>42065873
why did you overdraft

if you've overdrafted before they may have given you a warning but they won't back down from it after a second offense.

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>>42064648
>Year of our lord 2017+0
>not eating ICE
>not freezing your pre workout

hmm

how do I get 100g of protein in 500 calories or less at an affordable price

>>42051716

what are the absolute best LOWER ab exercises of all time?

>>42065942
I dipped a dollar and some cents into my checking on accident

thought I had money

as a result, they took out $36 in overdraft fees

>>42066056
protein powder. 4 scoops, 96g of protein. 480 cal. 85 cents per scoop.

>>42066123
you're fucked, take more precautions on your account dumbo. Pay strictly in cash if you have to.

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>>42065858
get vitamin b12 complex, It's taken sublingual as drops under the tongue. Your body uses vitamin b12 during cellular respiration to turn adp into atp, which is energy inside of your cells. it's a quick boost and good for clearing away that hazy/foggy/crappy tired feeling. like 11 bucks at a drug store.

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I've been down with a chest cold for a few days, but now I'm on the mend and I feel almost good enough to walk about again.

My question is this: How long should one wait after symptoms subside from a sickness to start working out again? I'm anxious to get back to work, but on the other hand I don't want to provoke a relapse and waste even more time.

Is jogging with ankle weights a meme?

>>42066232
wait for symptoms to fully go away. don't get other innocent lifters sick because you're impatient.

>>42066460
yes

can /fit/ critique my program? i started lifting with friends in college a few months ago and i only learned that programs are a thing after college

Mon: bench 3x6, ohp 3x8, deadlift 3x10, concentration curls 3x10, DB skull crushers (extended rippetoe style) 3x10
Tues: n/a
Wed: same as monday
Thurs: (high bar i think) back squat 3x10, ohp 3x10, calf raises 3x10, weighted lunges 3x10, sometimes deadlift 3x10 sometimes not
Fri: same as mon/wed.

sometimes i add DB shrugs 3x10 onto mon/wed/fri

stats in lbs:
125 bench, 165 deadlift, 145 squat, 25 concentration curls, 20 DB skull crushers, 55 DB calf raises, 55 DB shrugs, 20 (per hand) lunges, 65 OHP

i know i'm weak but am i also retarded?
my arms are sticks and my shoulders are non-existent so i want to build volume before going straight for strength

>>42066542
just do SS.

>volume before strength
confirmed retard. There's no such thing as "building volume".

Is chocolate milk (8oz) after a workout bad?

>>42066579
gains, size? i don't know how you say it but i want to be big and strong, not lanklet strong

some posts here and some google searches made me thing strength and size were different goals that needed different programs, like how SS is just 5 reps of everything

>>42066622
read the sticky.

Your lifts are incredibly weak. Before you can build for hypertrophy you must build a base of strength. You do that by doing a beginner program without the gimmicky bullshit you're throwing in.

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>>42051716
Is rice THE god tier cutting food?
>Low energy density
>Make you feel full with small portions
>Cheap
>Tastes awesome
>can slap tuna in for protein

>>42066657
rice is based
tuna with tomatoes and onions is nice too. doesn't make me gag while eating

Ive been cutting since January, dropped from 80 kilos to 68 kg for 1m75. Now my progress stalled since 2 weeks, not losing weight and fat.

My meals nowadays consist of :
Breakfast :
50g flake oats
Some milk
Greek yogurt

Lunch :
300g tuna
Young salad leaves
One orange

Diner :
300g tuna can
Young salad leaves

Do i eat too much? Or should i add cardio?

>>42066657
you forgot:
>high in calories
>no nutrition outside of carbs and fiber

i love rice but it sucks for cutting

>>42066670
don't let 2 weeks discourage you. Sometimes weight just stalls. Wait another 2 and if it continues to stall reduce calorie intake/increase exercise.

>>42066670
>Do i eat too much?
Count your calories and you will know

>>42066677
>>42066680
Problem is by counting my calories i am at 1100 calorie intake per day. Im eating at 1000 calorie deficit. I cant get lower

>>42066716

F
WATER
S
T

>>42066727
? I have to cut water?

>>42066716
jesus christ man 1000 calorie deficit is way too high at your current weight. You should be doing at-most 500. 1000 is for hopeless fatties.

I suggest doing a recomp for a month and then continuing if you see fit. Bump up your calorie intake 250 each week until the final week and then swap to a 500 deficit.

do not listen to >>42066727 water fasting is a fucking meme.

>>42066716
how do you figure you're at 1100 calories in? According to google tuna is 184 calories per 100g, and you eat 600g per day? Which would total to around 1100 itself, not including your oats, your milk or your yoghurt.

>>42066781
Fuck i miscalculate. With breakfast, calorie intake should be around 1500 calories. So does thats mean my progress stalled because i eat too much ?

>Cutting
>Approaching point where weight loss is dramatically slowed
>Eating less would mean going under 1500cal and that makes me feel like shit

Would doing hard exercise 3-4 times a week on top of weights help get me to my goal or would it just cause me to fatigue really quickly due to the caloric deficit already in place?

For details I'm doing sports and have calculated a rough guess of ~1000 cal burned per training session.

>>42066815
Thank God you're not going 1000 deficit lmfao
It's weird that you stall at 1500 calories, but I would really advice against going lower than that. In my opinion you should add cardio.

>>42066065
Leg raises
I'm lifting with a med student and he tells me you can focus on upper/lower abs

I'm not sure why but I occasionally find myself gagging or coughing when I exercise. I'm not out of shape, it's just always been a problem even after a year of doing boxing/conditioning 5-6 days a week. Usually occurs when I'm pushing my limit on an exercise. I feel like doing any more will make me throw up and have to stop.

Anyone else experience this or know what I'm talking about? Are there any tricks or tips for suppressing it? I've always had a super sensitive gag reflex for what it's worth, dunno if it's related.

who was that asian chick that did the sumo deads and dated betas that /fit/ was all over a couple of years ago?

How heavy did you guys squat and leg press until you felt like your legs weren't small anymore?

I'm only a few months in, leg press 215, squat 180, 6ft 155

>>42055047
Reverse the up motion and let gravity do the work

>>42055327
Dirty bulking refers to a greater than 500 calorie surplus, it doesn't mean getting your carbs from candy over potatoes, for example.

>>42056129
Ask to work in

>>42067037
High rep (30-50) back squats with 185.

That greq my legs.

I dont know what I should be eating? Im 18, 5'11 and 161. I want to lose bloat and reach a low bodyfat to improve facial aesthetics. Should I cut with keto?

>>42051866
No wonder I fell for the Bulking meme and got fat. I ate even more on days I didn't work out.

I'm a beginner and Im trying to cut down body fat. Is it possible to gain some muscle while cutting? I'm not talking about insane muscle but just like look more muscular even though im cutting. Im currently 6'3 185 Skinny Fat and trying to get down to 165-170.

>girl last night said I had the physique of a (male) ballet dancer

what did she mean by this?

>>42067845
She means you look fit in the way a flaming gay man would be fit

>>42067845
skinny but lean, below ottermode but not skeletor

>>42067843
it's possible to some extent but you'll have to really eat like an autistic faggot with perfect macro's

>>42067514
you have no muscle, bulk and then cut

>>42067037
probably around 280 sq, but I've always had big legs, my butt is literally too big nowadays

>>42066821
1500 kcal is cutting for a female, cutting for a man who does that much sports is like 2300, up your calories a bit

>>42066595
no

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>>42065878
>Snapped my rotator cuff
Fuck dude, I looked that up and the symptoms matched what happened to me almost perfectly. Guess I should probably go to the doctor about this.

>>42054206
When did Wentworth Miller disguise himself as Jonah Hill?

What is the proper form when going down on push ups? Bending elbows 45 degrees backwards? It feels like everytime I do that I lose stability in my shoulders and the form goes to shit. Are there any good cues to keep in mind when going down?

>>42067873
but I want to lose bf to get a nicer, leaner face. Wouldn't bulking just bloat my face even more?

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>>42066671
cup of cooked rice is 200 calories.

>>42068078
do you want to be a skeleton?

Two days ago I trained chest and tris, yesterday I trained back and bis, would it be overkill to train legs and shoulders hard today? I usually do two on and one off, but my schedule got messed up

Why do so many people shit their pants over how important Macros are.
Isn't it literally just get as much protein and fat as possible, and then keep your carbs in check?