QTDDTOT

How do I increase my time in breathing under water?

>>42127004
From experience, yes, you will lose muscle. Go with 250-500 cal deficit.

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>>42127004
Should you be doing anything to have a more visible V-Line outside low bf% ?
I already do 3x week ab wheel and compound lifts

pic related is me, sideways flexing a bit it pops out but frontally relaxing its barely there and I'm getting to auschwitz levels

>>42127580
Nice crucifix, you religious?

>>42127004
No you won't. Your body is going to prioritize burning fat reserves over muscle. You won't gain though.

>>42127555
>>42127773
Thanks for the responses, looks like I'll have to flip a coin kek

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>>42127513
get this upgrade

>>42127806
Underrated

>>42127773
thanks, yeh roman catholic

Doing IF right now and my BCAAs haven't come in yet (supposed to be delivered today). How do you guys have the energy to work out completely fasted?

I break my fast after my workout.

>>42128600
I did fasted training for a while and it really sucks. Even with BCAAs.
I've been doing IF for a long time, but I'm now training in the afternoon/evening after I've had something to eat.
Because when you train fasted, you really have to do minimalist training and can't even go heavy.
At least in my case. Maybe you feel totally fine with fasted training, but I simply don't perform if I haven't had a big meal 1-2 hours before training.

I need to optimize my workouts.
I spent over 90 minutes in the gym today and only did 3x5 on squat and bench press each. I was supposed to do Power Cleans afterwards, but I was already fatigued as fuck and failed my first 2 sets of 3 so I just gave up.
Fucking Rippetoe with his "gotta rest enough between sets, son".
I took almost 30 minutes of warmup (general warmup and 5 warmup sets) before I did my first working sets on squats.
Around a minute for each of the three sets. with 7+ minutes of rest in-between. That's almost another half hour just for squats. And then the same for Bench.

I think one reason could be that I'm not eating at a good time. I had a big meal 3 hours before I got to the gym, and only a small snack half an hour before. I should probably move the meal to 1-1,5 hours before lifting. But that sucks because the gym opens at 3 PM and that would mean I'd have to eat at 1.30 or 2 PM. And I'm doing IF, so I haven't eaten since 8PM the day before and am fucking hungry as fuck by noon and really need to get some food in. Also I don't live alone and the others want to eat right around 12 as well.

How do I fix this?

Earlier it was fine, but I'm getting to a point where my lifts are heavy enough that I need the long rest periods, and the longer I rest, the further away I get from having eaten and the more my energy drops.
wat do.

Are lower abs supposed to be this difficult to make show? My upper abs are very visible but my lowers are still hiding.

>>42128834
im cutting, squatting double bodyweight 3x5, also work 6 days per week 7-10hours as barnab on ny feet and im fine with resting 2min per set

warn up sets also barely take 3m

>>42128867
How do you do your warmup sets?
For example today, my working sets were 115kg.
Warmup was
>Bar x8
>60kg x5
>80kg x5
>100kg x5
>110kg x3

>>42128952
You're doing way too many warm ups imo. Stick with the bar and then one middling weight for 1x6 and then clear through your workout.

>>42128952
I forgot the exact % since I calculated it some time ago but I go 1x5 bar
1x3 50%
1x2 70%
1x1 90%

I dont rest, I do the set and immediately add more weight till its done

>>42128952
I would do bar for 10, then 60x8, 80x5, 100x5, working sets

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>>42129090
YO guys.

My gf asked me about a training plan. She wants me to do one for her. She's mainly interested in jogging etc.

I know there was a guide floating around here. From nothing to 30min jogging in x weeks. But I can't find it anymore. Somebody has it?

>>42127580
weighted leg raises, also learn how to flex your abs in the way that your "V" isn't totally flexed, it will look bigger

>>42129646
>jogging
get her lifting. If she's only jogging she'll end up one of two ways:
>skinnyfat all around
>skinny except for defined abs and massive calves

i'm cutting

how often can/should I do an intermittent fast?

>>42129703
Depends. If you do 16/8 (which is the "standard" IF schedule), you can do it every day pretty much indefinitely.

>>42129646
Cardio 4 times a week, weightlifting 2 times a week or more.
Couch to 5k is what you're looking for I guess.

>>42129677
She wont be a jogging pro, dude. She just wants to be a bit more active. Either way Im not with her in the next month and she wont go alone to the gym.

>>42129677
don't listen to this summerfag

jogging/running is a great way to lean out

I did cross country for 6 years, 4 of those as a lean highschool twink

if she can't run/jog 30 min non stop just have her pop headphones in and see how long she can go at a good pace

the next day add a minute to that amount
and the next day
and the next day

you get the point
if she's not running to be competitive all she really needs to do is just run

Trying to stop being skinnyfat, do I bulk or cut? Never followed an exercise program before

>>42129662
weighted leg raises? how exactly though

>>42129770
read sticky

>>42129722
fuck that, i was thinking like once a week or something.

it's helpful if i fuck up. Is it dangerous if combined with a 750 deficit?

Started stronglifts, but I can't do rows the way author of the program insists they should be done - putting bar on the floor on each rep. Here is the video:
https://www.youtube.com/watch?v=gQBSRBgRLVI

I just can't reach the bar when it on the floor with my hands without bending my knees too much or rounding my back too much.

I am like 5ft8 manlet and pretty sure have kyphosis if this matters.

What do?

I'm doing grad school next year and there's a chance I won't be able to gym because time+transportation(no car and the dorm doesn't have a fuckig gym) I'm female is there something I can do myself to keep up my muscles? Like a regimen of pushups and crunches, idk? I've been going every day this summer and I'll cry if i'm reduced to jogging every day

>>42127513
I found that its all about controlled exhaling, I practice breathing while practicing your kicks.

to make carbonara you use an whole egg and parmesan mix on the spaghetti once its plated(the real italian way)
isnt it bad due to the egg being raw or does it somehow cook?

>>42129997
No you can eat egg raw if it's fresh (there are plenty of indo dishes where dipping sauce is raw egg and peanut butter) but personally it's gross for me and it does have a certain flavor and binding properties but I'm not a fan. You'll be fine but you won't notice a big difference if you leave the egg out

how to properly transiton from a cut to lean bulk?
do maintenance for 2weeks and then start at small surplus?

I want to lean bulk on 300kcals surplus

>>42130087
Why would you need to do a week or two of transitioning?
Just eat at a 300 +

>>42130127
typically the body is supposed to adjust. After coming off a long cut you should eat at maintenance for 2 weeks.

>>42130127
>>42130087
Google reverse dieting

how do i peel boiled eggs more easily?

Is there a 4 day UL template with 3 upper body days? I'm currently running candito's UL, so could I just do 1 lower day, alternating strength and hypertrophy, and 3 upper body days(2x hypertrophy)?

I'm nearing t-rex mode which I want to avoid.

I'm now workng nights 5 times a week and wake up for dinner the day after, I have no time for lifting. Can I roll back to training once a week?

>>42130495
Its not that hard

>>42130776
it always peels of pieces of the egg when i try to peel the shell off, im losing like 10% of the egg

>>42128834
>failed my first 2 sets of 3
you're doing 3 sets of 5, right? Not 5 sets of 3...

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I keep hearing how you shouldn't count exercise in your calorie deficit and you should just eat at your sedentary TDEE.

I cycle for about 1 hr to 1.5 hrs going an average between 15 - 18 mph per ride. Should I count the calories from that ride and eat extra? I am already eating at a deficit of -700 on my non-cycling days, I don't want to make that deficit too large.

>>42129849
practice with babbyweight & stretch until you can do it

>>42130652
>Can I roll back to training once a week?
That would probably be more "exercising" than training; don't expect gains, but you may be able to maintain some.

How long it takes to drop 70lbs? I am obese now, 255lbs and 6'3" height.

>>42130892
What muscles should I stretch?

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>>42130641

Doctors of /fit/,
When I pee, I can't get it out in one go. I piss 90% of it. And the remaining won't come out, or comes out later and sometimes I have to strain myself really hard to get it out. Any ideas what might be wrong?

>>42130315
im currently in a work break
isnt it just gradually increase your kcals till the goal?
lets say im consuming 1700 and want to eat 2300 for a slow bulk (2000 being maintenance), ive been on the 1700kcals for long time so I just increase like 100kcals per week till i hit 2300
this is it?

lean for the first time of my life and I love being so shredded but now I want to pack muscle and im afraid of losing everything, muh aeathetics

>>42132787
Prostate problemo. Cut back on caffeine and try kegels.

>>42127004
What happens if I feed my cats a protein shake everyday for the next month?

>>42132787

bladder volume retention is typically due to enlargement of prostate gland. Most notably Benign prostate hyperplasia.

Not a big deal, but eventually it will get bigger, get more complications as you age on. Then when it gets too big you are going to do a procedure called "TURP" which inserts a metal scraping rod through your urethra a d scrape out prostate tissue to 'open' up the urine flow.

>>42132835
>>42132867

I don't drink coffee. Age 22. Does this change anything? I thought I was young for benign prostate problems

I HAVE PLATEAUED
Can't get past 5x5 47.5kg benchpress and I'm mad because that's not even heavy
Just finished my third session without progress. I failed on the 3rd and 5th set, only doing 4 reps. Before that I failed on the 5th set.

What's wrong? I was barely getting started.

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What happens if I do starting strength 6 times a week?

>>42133095
you wont do starting strength

>>42133097
Yeah, but could you do it? Or would it be completely retarted?

Can anyone explain BCAAs to me? Amino acids are found in protein that I eat, why would I drink something with BCAAs specifically? And do I count them into my protein macros for the day?

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Is this a good routine for someone who is just starting out. ? I made this myself just for my upper body and would like some feedback on it

>>42133228
BCAA is an anagram of SCAM

>>42133274
Didn't get the whole thing in the screenshot here's all of it


[ ] BARBELL (26 kg)
[ ] 5x8 Bench press
[ ] 5x5 Deadlift
[ ] 5x5 Bicep curl
[ ] 3x5 shoulder press
[ ] 5x5 Bent over rows
[ ] 5x5 Upright rows
[ ] DUMBELL (7 kg)
[ ] 5x10 Bicep curls
[ ] 5x8 Lateral raises
[ ] 5x5 Tricep extensions
[ ] 5x10 Dumbell pullovers
[ ] 2x10 Shoulder press

>>42133228
You dont need that shit, unless you absolutely want to follow IF to the tiniest detail

>>42133305
There is so much wrong with that routine......

>>42128440
*Underwater

Should I take 1 multivit a day or 2?
(Alphamen myprotein ones) I know there's speculation as to whether or not they do anything at all but I'd rather be safe than sorry

>>42127004
Does using knee wraps cause knee pain? I've been using them almost every squat workout after I'm done warming up. But lately my knees have been starting to hurt.

My squat form is fine and I always hit depth. But not too sure why the sudden pain. Is my Vastus Medialis weak from using wraps too often? Can that cause pain?

I use the stronglifts 5x5 app, it only lists 3 workouts for A and B, (squat, bench, row) and (squat, ohp, deadlift). Am I good to add barbell curls 3x8 to the end of each session? I'm also doing weighed dips instead of bench press, should I be doing the same rep scheme and progressing in weight the same way?

>>42133587
2.

How does mcgregor train his chest? And train in general?

>>42127004
Does anyone else shit a lot while bulking? I'm just concerned that my body is not absorbing all the protein and nutrients I want it too.

>>42133450
Any suggestions on changing it or do you have any routines that would be better?

I recently started going to the gym. I work nightshifts and i was wondering if its better for me to workout before work or right after work (and before i go to bed). My usual workday consists of 6 hours of sitting down and 2 hours of light activity (walking around, lots of stairs and lifting 20 kilo bags).
Personally i feel like i have more energy after work than before

>>42133620

does donating blood affect gains

>>42130495
Lightly tap all over the egg with back of a teaspoon then run it under cold water while peeling to make it slide off

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>>42128852
upper abs are used in more exercises so they are usually overdeveloped. use a captains chair for lower.
>>42129849
there is no need to deadlift it off the ground for rows. just set the squat rack handles to about your arm length when standing.
>>42129951
most unis have a shuttle program to their gym. check that first, if not get a bike? if still not look up scoopys dumbbell only program and buy two basic dumbbells.
>>42129997
eating raw eggs or raw meat isnt an 100% chance of disease, its just higher than usual. plenty of meals use raw ingredients and its fine. plus i think the only think you shouldnt eat raw is chicken (or any bird).
>>42132989
drop to 3x5.
>>42133212
not a big deal to do anything everyday. provided you rest enough and eat.
>>42133228
its for help in cutting and for getting enough protein in a day.
>>42133864
try both for 2 weeks and see which one you enjoy more.
>>42134230
for the day, max two days. your body uses blood to pump and fuel muscles with nutrients so yea until your body catches up you will be weaken.

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>>42130876

Do you stretch or warm up before running?

why some days i wake up with a nice chest and some days its really shitty and small?

>>42134565
dont stretch when you arent warm

>>42129997
You can eat eggs raw, only if they're fresh. Be careful with the egg shells. Salmonella is endemic to most poultry. Crack and drop the whole egg into something: drink or food.
My grandfather use it eat raw eggs and stout for breakfast in mornings, often. We lived on a farm.

>>42134631
This.

I used to just crack open 2 and gulp them down every morning. Always felt healthier. Probably placebo but eh.

how do i get huge pectorals so i can look good at the beach. bench seems like a slow way to get peccies

>>42132893
i have this too at age 23. is this cause we did no fap!? i only jerk like once a week and the studies say you need 21 cums a month to jeep your prostate safe. fuuuck i should have cummed!!!!

>>42133542
*Understood

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what should i eat to bring it home

Is my summer over brahs? Went to boot camp for 2 months and lost all my gains and got a fucked up farmers tan. Should I just keep my shirt on the rest of the summer and start bulking? I got a few mires today when I was running, but I just don't feel good about myself right now. Hold me brahs.

>>42134779
probably. its most likely too late to do anything meaningful with your bod this summer, especially if you already lost your gains. start bulking now and next summer u'll be swimmin

>>42127580
>2017 not being pagan

>>42134625
Is a 2km walk warm up enough to stretch?

>>42134773
8 or 9 cans of tuna.

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250 vs 500 cal surplus as newbie?

Is 500 too greedy with expectations of hoping to hit that 2lb/muscle per month window and just setting up a severely elongated cut?

Is 250 too low/reserved and understating potential gains?

How actually realistic is it for 5'11 145 to hit 2lb muscle/month?

>>42135030
500 extra every day is 3500 every week which afaik is roughly what you need for a pound of fat. I know for gaining muscle its a bit slower but youre getting enough calories to be gaining 4 lbs a month so i think you could easily be gaining 2 lb a month.

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Will drinking 3-4 of these a week affect testosterone or estrogen levels? How about 1-2?

Looking to save some time in the morning by not having to pack lunch for uni, and trying not to resort to shitty fast food.

Managed to cop a pack of the original and nectar off amazon on prime sale, seems to be a lot of conflicting opinions on Soy. Ive read some forum threads of people tracking their T levels for years and finding no negative effects (perhaps Soylent shills?).

Despite that, theres many contradicting studies, and people always bring up how asians are prime consumers of soy and have no issues with it, yet theyre hairless and the most effeminate of all men.

Really dont know what to think. Anyone mess with this shit?

My current stats are:

OHP 105 for reps
Bench 185 for reps
Squat 215 for reps
Deadlift 225 for reps

My goal is to be able to to 1/2/3/4 for reps. Is PPL twice a week the best program for getting there the fastest?

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>>42127004
is PPLxULx an okay routine after doing SL5x5 and getting sick of it?

specifics are:

>Push:
BB bench 3x5
OHP 3x5
Incline BB bench 3x5
DB lat raises 3x10-12
rope pushdown 3x10-12
overhead DB extension 3x10-12
DB shrugs 3x10-12

>Pull:
Deadlift 3x5
BB row 3x5
Lat pulldown 3x8-10
seated row 3x10-12
face pull 3x10-12
bb curl 4x10-12
db curl 3x10-12
chin ups 3x8-10 (deficits if can't get to 10)

>Legs:
BB squat 4x4-6
Leg press 3x10-12
leg xtension 3x10-12
hamstring curl 3x10-12
standing calf raises 5x10-12

>Upper:
bb bench 4x5
incline bench 4x5
face pulls 3x10-12
db curls 3x10-12
bb curl 4x10-12
front db raises 3x10-12
weighted push ups 3x8-10
>might add/change some exercises depending on how I feel on upper days for pump & fluff because I like to look good for the bars on fridays

Lower:
>repeat of leg day


So is that okay? is it shit?

>>42135392
oh also I guess I should add I changed to PPLxULx instead of PPLPPLx because I felt that a 6 days/week was too much because my recovery game isn't that great

Is there any type of clothes I should wear when exercising? I just started a few days ago and my boxers usually wedgie me and I usually throw on and old t-shirt and mesh shorts

Want to buy more shirts and shorts but I want to know if there is anything that will make me more comfortable, and also hide my fat

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Scooby's calculator says I should be eating about 2000Cal a day to lose at 1lbs/week but I'm losing at a significantly slower rate (0.37lbs/week). This is while leaving my activity level at none on the calculator while doing a three day split for five days every week. I've been trying to accurately track calories with MyFitnessPal, but I'm starting to think maybe I should do a steeper cut. Is it possible I'm gaining muscle and that's offsetting the fat loss or do I just need to eat even less? Pic is my weight over the past three weeks

>>42133620
Bump, help a niggur out

Someone give me the 101 on pre workout stuff. Is it safe? Necessary versus just a black coffee? worth it?

Does smoking affect your gains?

I smoke ~3 cigs/day, hookah twice or thrice per week. Usually directly after workout. I've been going like this for over 3 weeks now, don't know if I should stop but it's really satisfying.

I'll force myself to if it hurts my progress tho.

>>42135561
It's possible you're gaining muscle, depending on your level and your bodyfat. But your weight data is off setting.
What's your weight, hight, bodyfat, job, and how long do you lift each week, and how long do you cardio each week?

Hey guys!
Quick question. For weeks I've had a weird pain in what I think is my rear delt. It doesn't really prevent me from lifting, the only time it really kicks in is when doing wide grip pull ups. I can't really do a full series, and the pain is the strongest during the eccentric part of the motion. I feel it also when retracting the scapulas to bench, but it doesn't prevent me from doing the lift at all.
Even after a week of rest it stays there.

Any idea what it can be?

Only just started lifting, is it possible for me to do a cardio program and a lifting program at the same time for 6 days a week or should I stick to just one program?

I'm looking into getting some wireless earbuds to use while lifting. Anyone got suggestions? Thanks bros.

What is that fitness assessment tool that shows you what colour each of your body parts are at the end. People were getting like blue men and green men and yellow men on it but every time I Google search it only the blueman group comes up

Hey guys, what would you recommend for a 300-400cals pre-workout meal/snack ? Plot twist: protein shakes/powder/bars aren't a possibility :/.

>>42139197
symmetricstrength.com

>>42139086
It's possible. I lift 3 days a week, and do cardio 3 days a week also, taking one off day.

>>42139213
Thanks nigga

I want to get hammered tonight, what should I get so I don't hurt my gains too much?

Can someone around 6'2" with visible abs post their waist measurement

Im pretty ugly, whenever i add someone and they see my face they ignore me/give 1 word answers, so question is should i just stop worrying and jump on all the extra gain makers? What have i got to loose right

I'm guessing that if my lifts are going up and i'm getting heavier, but my waist hasn't grown in size that it's mostly muscle?

>>42138301
5'11", 176lbs, have no idea about body fat but would probably say around 21-24% and very much skinnyfat. Undergraduate researcher in a chem lab 5 days a week so on my feet for at least a few hours each day. Lift for 45min to an hour 5 days a week, no cardio.

>>42132850
It will probably get sick. Cats can't properly digest milk. It definitely wont do it any good at least.

>>42132989
Eat more. Also, from my experience 3x5 is better for beginners.

How long would it realistically take for someone who is 6 ft, 180lbs, 20% bodyfat to go to about 11-13% bodyfat eating at about a 300-500 calorie deficit?

Since when you Brine chicken, you use like a quarter cup of sugar.. does it raise the calorie content of the chicken much? Doe shte sugar like, soak into it really good or does almost all of it go out when you drain the water?

>>42141048
Then 2000Kcals a day is routhgly your TDEE, hence why you're not losing as much as you'd like. Go to 1800Kcal per day!

>>42139207
>Plot twist: protein shakes/powder/bars aren't a possibility :/.
Why not? Banana + whey shake is god tier

>>42141340
Thats what I was afraid of. Thanks

>>42141447
You could also consider doing 2h of cardio per week! Cardio is good, not only for weight loss but for general health!

>>42141468
I would be if my dance partner was on campus. Hard to find the motivation to do it myself. Its also been extremely humid and rainy and I haven't been able to push myself into doing more than lifting.

I'm very weak, as in can't-do-a-single-real-push-up-weak. I've been doing standing push ups (at about a 45 degree angle) against my kitchen island lately. Usually 20 of them but the last few times I've done 30. I know I can't just do these forever but I'm doing them in hopes that soon I'll be able to do REAL ones on the ground. I don't have a gym close by nor do I have any equipment except for some super light dumbbells and an exercise bike (the latter of which I use). I've also been doing some squats (3x7).

Am I really doing much to help get stronger or am I just fooling myself?

>>42141499
Try girl pushups? Stand on your knees and do them.
Or just find lower and lower surfaces to do pushups on. What about your bed? It's lower than the kitchen counter I imagine? Eventually you'll reach the ground.

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>>42141499

>>42141522
I guess I'll do the girl ones. If I can't I'll do the bed ones first. Thanks.

>>42141543
Thanks, looks good.

I've been doing PPL and I'm thinking about removing my legs day, and doing Push Pull three times a week (PPPPPPx)

Because I have disproportionateegs from doing SS, my legs are fucking huge compared to my torso because I also used to play soccer.

And to keep my legs trained I'm thinking about doing heavy overhead squats on the Push day and heavy cleans on my pull day.

Would that be sufficient to keep leg strength? Would recovery be an issue?

>>42141624
To much work. PPLPPxx, with bare minimum and cardio on leg day (like squat and DL just to maintain strength and decent size)

>>42141761
The only leg work I'd be getting other than overhead squats and cleans is deadlifts on pull day.

Am I banned?

>>42141843
Still, PPPPPPx seems too much... Try to keep a rest day after every two PP days. Like PPxPPxP / PxPPxPP / xPPxPPx

>>42127004
best rep range for tall anons?
whenever I try a workout with too much volume i get sore for days. Im talking tennis elbow and I walk like gru from despicable me the next day
should I stick lifting heavy 3x8 with rest pause and reverse pyramid training? or stick with high volume workouts and take ice baths and vitamin C to increase recovery?
Its a plan from bodybuilding.com and my gut is saying its a plan for fake nattys and manlets
I am almost out of the skinny fat stage, pls help me to become /fit/ anons

What is the benefit of starting out with a beginner full body routine if I have the time to dedicate for a 6 day PPL split (PPLPPLx)?

The main argument I see is that your body gets worked three times a week on a full body as opposed to two times a week doing PPL. But surely the extra volume on each muscle doing PPL twice a week is better than the low amount of volume on one muscle on a full body?

>>42141895
But with a PPPPPPx setup each body part would be worked 3 times a week, which is optimal for muscle growth.

The only issue I see is that the legs are worked every day, but at very low volume and intensity than the upper body.

>>42141924
can't really advise without looking at the routine. But please, pretty please with sugar on top, steer away from meme reverse pyramids and "heavy 3x8"
3x12 @ 67%1RM
5x4~5 @ 87%1RM
4x8 @ 80%1RM
Period.
>ice baths and vitamin c
wtf. Just eat some carbs for carb loading and rest/sleep a decent amount of hours.

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>>42142047
but volume fucks my shit up?

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>>42142047
wrong pic, i am an autist

>>42142112
>Cardio warm up 5 minutes
nice meme. It just facilitate glycogen depletion. Place cardio at the end of the training and as warm up use DYNAMIC stretching/empty barbell reps.
>fuckton of calf raises
They are not only largely ineffective, it's also a waste of time in a beginner routine. Hiking/climbing/track running or similar endurance sport is your best ticket out of calflet kingdom.
>drop sets on novice PPL in non-compound movements
>fuckton of curls
>no major compound exercise
>more curls
That seems a Pull day in a PPL or something similar. It also seems a bullshit routine.I seriously suspect you should be doing a novice routine. Advice in >>42141308 may be applicable to you too.

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>>42142290
thank you anon

>>42127004
look up lyle mcdonalds rapid fat loss

Should you really be able to add 5 pounds per workout on SS or SL?

>>42127513
I know this sounds like a 4chan troll but if you hyperventilate for 5/10 seconds before going underwater you can hold your breath a lot longer.

>>42142000
Nice trips.
And your central nervous system will not like it. Run it for a week or two, and see if you can complete your sets correctly and don't feel too tired...

>>42138307
Bumping this

>>42129849
If all else fails, do seated cable rows or dumbbell rows if you have those options available to you.

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Any of you guys ever stretch enough and become flexible enough for autofellatio?

I've been practicing for a while but currently I can only get my lips around the head of my dick, which doesn't give me much stimulation

>>42127513
That feeling of suffocating is caused by CO2 buildup in your lungs, not by lack of oxygen. Just make sure to exhale the CO2 slowly to last longer. Breathing heavy before going underwater also helps, like anon said, because it gets rid of any CO2 already in your lungs.

>>42127004
Eat enough protein, train every day, you will have minimal muscle loss.

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I know it's obnoxious, but what should I change about my diet (if anything)? I know I could definitely get more protein and reduce the fat but it's hard eating 3000kcal a day without getting much from fatty sources.
I had to approximate using fatsecret.com sometimes so this is probably not 100% accurate.
180cm 84kg 15%bf

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>>42133803
Too many exercises with weird set/reps which will eventually be very ineffective.
Protip: Don't make your own routine as a beginner. Do this for one year.

>>42139114

I bought some Taotronics off of Amazon. Decent enough and cheap.

Is it bad to do cardio on an empty stomach? Like I want to do a 20 minute walk every morning before breakfast.

>>42142453
This is true - Doctor here.

You reduce the CO2 in your blood by hyperventilating. Hugh CO2 levels if your stimulus to breathe.

>>42143682
how fat are you that a 20 minute walk is cardio?

>>42143336
stop eating so much sugary junk food

>>42142451
yes and easily

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Can I get a BF estimate? I'm 5'8, 150 lbs.

Also, has anyone here had experience training for triathlon while doing strength training? If anyone can point me to a good training regimen for distance triathlon, I would appreciate it.

>>42127004
Is it okay to get a lot of calories from drinks like milk, im bulking around 3-3.5k and half is milk but i dont seem to be gaining even though i count every calorie, gonna try increasing it soon

Went to the doctor for the first time since dropping from 300lbs to 175 due to extreme fatigue and abdominal pain. Everything went well until he asked how I lost so much weight and I told him ephedrine in which he got into a panic and said I need to get a ct scan to check for fibrosis . What did he mean by this? I thought ec was safe.

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>>42127004

I was holding two 40kg dumbbells and doing calf raises and the skin in my hands came off. I don't mind the pain but I mind infection. Can I still lift tomorrow with my hands like that? My dad used to be a blacksmith and he's like "yeah don't be gay you'll get bigboi calluses"

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>>42145271
Is this really your first time breaking a callus? I did that before I ever even lifted.

>>42145292

I never got calluses before I lifted because lifting is the first masculine thing I've done

So you gonna tell me what to do?

>>42145271
You're good bro you still got some layers left.

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for some reason the past week my left arm has been hurting when i carry weight with it for excessive periods. like i can knock out sets fine but i cant carry a 15 pound dumbbell across the gym without it hurting. what the fuck is this /fit/? i miss muh farmers walks

>>42143445
I started following this plan. Can anyone clarify the Weighted chinup or Barbell Row. Can you pick one or the other, or should you alternate like with the bench / OHP??

>>42145321
Literally nothing. You'd have to break the hypodermis to risk infection, you've scraped off some of your epidermis.

>squat 1.5pl8
>barely overhead press more than the bar
what do

>>42129760
>>42129646
I really fail to understand why people need a routine for jogging. Just have her jog as long as she can everyday? It's mostly a mind effort thing than anything else, really.

>>42138149
smoking correlates with higher testosterone, if i remember correctly it stops aromatisation into estrogen but read the examine article for a full brief

>>42145634
Eat. Get testosterone checked. Eat a lot more. Eat.

Surefire way I can build my ass? Without squats.

Tried with LP, only feel in quads

>>42127004
what brand of resistance bands would you people suggest? I've been looking at the 100 pound resistance band from rogue for 24 bucks. Was gonna use it for upright ab workouts and if i need help with pull ups.

>>42145585

So I can just lift through the pain? The extra damage it does to the skin under it is no big deal?

>>42145789
yes

>>42145789
Just use liquid bandage before and some rock climbers tape if you're concerned

Okay, I am 5'7" and used to weight around 202 pounds. I lost weight in the last two years going to the gym mainly to feel motivated, but I gained some strenght in the meantime. Shit happened in my life and I got off the gym for three months and lost significant strenght but managed to maintain the weight I lost off, thankfully.

Last april I was around 145 pounds. I went back to the gym, this time looking to get some muscle. I was eating like a rabbit according to /fit/. Upped my calories following TDEE yada yada and started gaining weight.

I gained a little bit less than 8 pounds in the meantime. I'm afraid that's too much. I got better in pretty much every lift, but not by much. This week I managed to finally get better in some other exercises, but I also gained about 1.5 pound on the same week.

I recognize I am probably eating too much. Should I cut back a little bit or just say fuck this shit and keep at it? Until when should I keep getting heavier? According to my gf, I look bulkier and more defined, but I gained some fat around my love handles. She says she doesn't mind the extra weight and that I'm better looking now then when I stopped lifting, but I'm deadly afraid of becoming a lardass again. I was around 16% bf when I stopped lifting, I'm probably around 18% or more now.

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Might be the wrong place to ask something like this, but my lower back and thighs are sore as fuck as a result of sitting at a computer with no exercise for half an eternity. What kinda exercises/stretches would be best for me to do that will get me into shape without being too strenuous initially?

>>42127004
i'v ebeen on a cal deficite for 5 months. i've lost 5lbs but gained a good amount of strength and definition.

>>42129646
yeah have fun investing yourself in her like that while she doesn't fully commit. she'll also never understand her body as she progresses.

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>>42130895
You should look at dropping 2.5 lbs/week. Up your exercise incrementally, dont overdo it right away. But you should be looking at 5 miles of walking every day, not 4 or 5 days faggot. everyday, every. single. day. Then the next and most pivotal step is decreasing caloric intake, only have 2100 calories a/day. Get a fit bit and track everything, shit helps.

its really simple, dude. just follow those steps above and you lose weight. Im down 55 lbs in 4 months. Started walking, then upgraded to a bike, and now im cycling 120 miles/week. Just do it faggot

>>42145876
I wouldn't trust a gf unless she's been brutally honest with these things before. In my experience they're all gains goblins to a T.

I'm 14 now and cutting, and planning on pingponging between 10 and 15 until I get enough mass to compete. Find an acceptable upper limit (say, 20) and start cutting once you hit that. Let's say you want to do 12 and 20 for an example. You should live like this:

Bulk until your calipers/tape tell you you're 20
Eat 1-2 weeks at maintenance
Cut until 12
Eat 1-2 weeks at maintenance

The maintenance weeks I don't have any hard evidence on me to back up, but I remember Layne mentioning them and I use them on my cuts and when coming out of my religious fast. It takes the elasticity out of your diet so to speak, so that the first week your body doesn't sac the muscle it just built or restore the fat it just lost.

Next question: Will you make steady progress? It can be split into two questions:

1. Are your numbers staying the same or going up while cutting?
2. If no, are your numbers moving faster up now than down when you were cutting?

If you're not too advanced the answer to 1 should be yes. This means your mass is staying the same or slightly going up. Goal is to make it go up even higher.

So TL;DR - be like me, start cutting to 10% BF, and then bulk, or set yourself an upper bound and bulk only to that bound.

>>42145876
Congrats on that massive weight loss btw

>>42145917
Sore in general or after exercise?

Also, do you have posture problems? If yes, are you able to do a front squat, squat, and deadlift with proper form (with at least the bar)

>>42129646
Can you jog? If so, tell her to pick a nice playlist and follow you.

If she's reasonably healthy she can get through 30 minutes. The crucial thing is that she doesn't stop jogging. No walking allowed. Can jog as slowly as she wants but no walking.

Source: Have done couch to 5k literally 2-3 times a year when mom/dad/brother want me to run a 5k with them. All started 2 years ago when my friend got me to run for an hour without stopping

>>42128834
It sounds like you just need to increase your work capacity desu. Meal timing isn't really going to have that much of a noticeable difference in your workouts. I'd recommend doing cardio or GPP (such as farmers walks) after your workouts to build up your endurance.

>>42146086
And by "follow you" I mean side by side or you just behind her to push her forward. Your jog is gonna be harder cause job #1 is make sure mrs. anon never stops jogging

>>42146090
Listen to this guy.

I'd add that there was a thread on r/weightroom a few days ago that talked about this very problem with SS. It's designed for people with previous athletic experience so it aims to get the trainee into the same tier of athlete in the weight room. In other words, it doesn't aim to improve endurance, general lifting diversity, etc. because the trainee is assumed to have endurance and practice with different ROMs from the start.

>>42142453
>>42143094
These but also if you need it for something special there is also lung packing where you force more air into your lungs via your mouth

>>42146047
> I wouldn't trust a gf unless she's been brutally honest with these things before. In my experience they're all gains goblins to a T.

I trust her when it comes to that. As stupid as it may sound, we value open and rash honesty on our relationship. We don't beat around the bush on stuff like this, but I'll keep that in mind.

> about the rest
2. seems better for me. Gaining weight instead of losing it is liberating for a change. I've also read about the maintenance week thing, so it seems I good idea. 20 seems to far tbqh, I will probably stop once I hit 158 pounds or two months from now when my current training cycle ends, whichever comes first.

Thanks for the answer, anon.

>>42146057
Thank you very much. It was my own goddamn fault getting that fat in the first place. It feels good to be able to complain that the shirt is too loose for a change.

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When should I work out while doing intermittent fasting cut?

I'm cutting calories by 10% of my TDEE, but im reading conflicting information as to whether to work out just as my fast ends, or just as my fats begins, or in the middle of my eating period where im taking in most calories.

If I start keto will it affect my endurance or will I have to alter my routine in any way?

>>42146184
Glad to hear you're in a relationship with that kind of honesty.

Do you ever post in CBT's? Even if I don't know it's you, I love watching niggas make progress, up or down

>>42146214
As someone who has to operate on 1 meal a day for the better part of 7 weeks, at the beginning of your fast for sure. Or maybe sandwiched between two meals.

For performance (at least for me), preworkout meal > postworkout meal > no meal

>>42146238
Yes, but a good preworkout like Mr. Hyde will counterbalance that and then some. If you're falling to the point you can't perform, look into targeted/cyclical keto diets. But only do those if you start failing on standard keto, cause it'll slow your progress down

>>42146241
Nah, I don't look good at all, too self conscious about my body to post there. One day when I'm look better, who knows.

>>42146610
Worst that happens is you got roasted on the internet

The first time I went from "nigga you look like shit" to "you look decent bro" was this week

>>42127004
Should I add rows and shrugs to ss? My shoulders are shit.

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Those of you who do a dedicated OHP day
What other exercises do you do on OHP day?
Also is squat bench cardio diddly OHP cardio rest a suitable pattern?

>>42146648
Those are back exercises. If I were you I'd add some accessories (1-2 will have no impact on recovery, believe me, and they'll get your endurance up)

Front delts come from OHP. Rear and lateral delts come from isolations mostly cause other muscles will dominate most movements. Those are the ones you need for boulder shoulders.

But if you don't want to go full bb/bro mode, your best bet is dumbell OHP's (more side delt activation if you start from your shoulder) and arnold presses.

>>42146651
I do PPL with bench being my main on Tuesdays, OHP main on Fridays, and high volume of the opposite one on each of those days.

Shoulder work goes well with chest/triceps but if you want a day for shoulders, do side and rear delt stuff, maybe some trap work, like 20 sets of isolations because shoulders are like calves in that they respond to volume.

If I were you I'd do that pattern but for secondary exercises and accessories follow a more general upper/lower pattern.

how do i know if im fucked look wise?
my hips are kinda big but i dont know if its body dysmorphia or if they are actually big

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>>42146696
sounds good

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>>42135392
>>42135411
someone pls respond

>>42146797
Did you eat a lot of macaroni and cheese when you were a kid?
Realistically though, dress well and take care of yourself, men don't need to look good most of the time. If you're still worried about your hips do yoga.

>>42146901
the problem is i want to look god naked m8 i know i look ok when clothed

If i do SS mixed with whatever else for aesthetics On A Cut, will i get a shit physique. Chubby fuck here.

>>42127004
>stay up all night because why not
>suns already up so no sleep for me
>start doing a huge set of dishes in lack of better things to do
>get bored and start imagining conversation with some guy i know
>20 min later
>find myself actually speaking all my lines to myself
is it just me being tiered and bored or am i mental? reposting because it's freaking me out

>>42146913
Don't do SS for aesthetics

Pick a higher volume routine like PPL (3/6 days) or PHAT (5 days). As a side bonus all the different rep ranges for exercises will make your body/CNS well rounded if/when you switch programs

>>42147010
Go to sleep

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I just started working out after 5 years of doing nothing, and just completed my first week of PHUL.

My entire body is sore. Does this feeling eventually go away, or am I doing something wrong? Like lifting weights that are too heavy?

>>42147063
You learn to love the pain

>>42147063
This may be heavy DOMS cause PHUL does recruit nearly all of your muscle mass if you're doing it right.

Sharp pains and soreness that doesn't start fading 2-3 days after you get it are dangerous. Anything else is probably DOMS.

Spent 2 weeks with full body soreness after picking up german volume training. Just a sign your body's getting good. Back on PPL now and I miss my DOMS

Quick food that I can eat prior the my workout?
Maybe 45-30 mins before getting there

>>42147169
oat meal is great for that. full of zink, good carbs, decent amount of protein, digests fast and easy to eat

Am I a drug addict alcoholic?

spent my 20s drinking pretty regularly
>never had consequences out side of a few hangovers
>occasianly took mdma/acid/Coke/shrooms (couple times a year)
>started taking adderal for work, didn't like the way it felt anymore so I stopped
>started messing with opiates
>was physically dependent on opiates for about a year
>quit cold turkey
>no rehab or anything of the sort, just stopped and dealt with withdrawals
>have been sober since quitting opiates

I was taking oxys and a handful of times I couldn't get them I smoked heroin.

I quit taking opiates over 2 years ago. I would like to drink occasionally but am afraid it'll lead me down a dark path again.

What should I do? Should I resign to never having a glass of wine at family gathering and social events? Or should I try out having a drink now and then and see what happens? I think if I were showing signs of a problem with alcohol I could sober up pretty quick. But I worry if I get to jonesing I'll have a hard time stopping and am deathly afraid of getting back into opiates.

What should I do?

How much is he benching excluding the fake plates.
https://www.youtube.com/watch?feature=player_detailpage&v=Ut47HhYQObk#t=102

>>42147179
ask a doctor to be honest, alcohol and addiction is probably very different depending on who you are. some people get hooked very easily, some don't

>>42147028
Time do my research om everything you just said because im uneducated on routines/splits.

>>42128511
Translation: my parents were catholic so i guess i am too but check out this bling.

When I started lifting I just dicked around and did whatever and stopped on and off.. now I'm on my last week of a 6 week PPL routine. Where do I go from here?

I was thinking of transitioning to dumbbell bench and dumbbell shoulder presses especially considering my success with barbell work was very poor and, doing mostly the same stuff other than that. Thoughts?

>>42147294
lol, how euphoric

How much of a difference would it make make if I got 6 hours of sleep vs 10?

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>>42133305
Dude what?

>>42133212

i mean i dont know if i can answer the question but why would you not just look up a 6 day a week strength program?

How do I accurately clean bulk?

Been cutting hard because /fatfuck/ and now changing to a lean, clean bulk.

I do BJJ for roughly 6 hours a week and lift 4-5 times a week for about an hour each time.

I'm worried about over/under eating and generally being inconsistent.

When I was cutting, any extra exercise was bonus, but now it would make getting that small margin for a clean bulk very difficult.


Any advice or tips?

>>42148084
Too much sleep causes lethargy and increases chances of depression, aim for around 8

>>42147287
If you're new you can make progress with anything. Just keep your goals in mind, have some general ones (e.g. I want to get stronger, and mass/endurance are secondary) and some specific ones (e.g. I want to squat 300 lbs ATG). Choose a program that satisfies your general ones and tailor it to your specifics.

Like right now I want strength as my main goal and hypertrophy a close second. I'd also like bigger shoulders. So I'll do a powerbuilding routine where first half is strength and second is volume, and add in shoulder work based on time and my ability to recover.

>>42148249

GET A FOOD SCALE

seriously

when you're on a cut 500 kcals can make the difference between cutting, maintenance, or gaining

innacurately measuring food can EASILY bump up your calories. the ONLY way to be sure how many calories you are consuming is by weighing your portions.

How long past the best before date are eggs good for /fit/izens? They've been in a fridge which is pretty close to zero (vegetables get half frozen etc) for the entire time

>>42148313
I've got one. My issue is with dealing with varied exercise amounts per day and week and actually factoring in exercise, which I didn't before.

>>42148477
You just gotta adjust as you go. The weight scale is the only thing that will tell you whether you're doing it right or not.

Not gaining that 0.75 pounds a week? Add 150 calories to the mix. repeat until you are getting the results you want.

>>42148492
When I was cutting I would sometimes hit a plataeu for a week before dropping 2x the weight next week. Should I continually adjust through these plataeus when bulking or maintain for an extra week?

>>42148553
attempt to clear it for 2 sessions and if you can't, deload.

>>42148563
Ah, sorry, I mean a body weight plataeu on the scale, not in regards to strength gains.

>>42148570
you should have less issues bulking. If you find you aren't gaining after 2 weeks, increase intake.

>>42148577
Okay, thank you for the advice.

>>42127004

Since muscle groups take about 48 hours to recover, why don't programs like stronglifts or SS just work the entire body every workout? Why wait like 3 days in between working another muscle group?

>>42133620
Bump, help plz

>>42133620
No. Follow the fucking program.

>>42148751
No to what? you vague cunt

>>42147063
The soreness will go, just take enough rest at the beginning, your body needs weeks to adapt, don't push on pain.

>>42138307
Bump

Sup bros. Meeting a girl this evening. We'll eat out somewhere. Any advice on how to pick up a place in order to keep my macro in the range? I'm cutting so I need high prot. Easy part is that since I cut a tad hard and will skip two of my normal meals, I've about 1000Kcals for the evening.
Thanks!

>>42127004
No, maximum is 500 calories deficit, lower than that you will lose muscle

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I have a very feminine figure.

What do I work on to get rid of it? Obliques? Lats?

I'm not sure what to do that isolates obliques - side bends (holding a plate) didn't seem to do the trick.

(I used to be chubby and COMPLETELY untrained and unathletic 6mo ago pls no bully)

which day do front and lateral raises go push day?

>>42149019
You've got a bad posture on the pic... Your hips are kinda wide, too. You have to work on your whole body, you can't just do one exercise. This part, at least the way it looks, is affected by the lats, the obliques and the serratus, but also by the pecs and the abs to some degree.
Just lift, with a good sound routine (with specific exercise for abs and obliques), and eat at a small deficit/maintenance cause you still seem to have some fat on you belly.

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>>42149068
Thanks, that helpful.

Most people tell me not to cut, but I still am - for the reason you said.

I'm doing this routine as we don't have access to heavy barbells at our gym. I add weighted leg lifts 2x week.

>>42149019
>I used to be chubby and COMPLETELY untrained and unathletic 6mo ago
>used to be

>>42149042
yeah push day.

Is warrior's diet a viable thing?

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>>42149103
:(

>>42149103
i guess my point was that i had never exercised regularly before in my life and now i do

I just took a 5 days vacation.
Didn't eat as much as always, but still managed to eat breakfast and snack almost every day.
anyway today I arrived and weighted 3 kg less. (from 73kg to 70kg)
what the actual fuck?
I can't fucking bulk.

>>42149135
Just work hard, build some upper body and your wide hips will be less noticeable

Anyone had any success on a recomp (just eating at maintenance)?

>>42149109
The book is full of pseudoscientific bullshit, but the diet itself can be viable. It's just one way to do intermittent fasting.

are fitbits a meme or good for new gymgoers?

>>42149102
Not a big fan of the routine (dude's obviously on gear), but it doesn't matter really. What matters most is consistency in the routine, and pushing yourself (I mean you should break a sweat, and not just throw feather weights around, like I see many girls and some dudes do in the gym).

About cutting/maintaining, to specify, what I meant was not bulking with a surplus. Just eat high prot at your current TDEE or a tad less (like 100~300Kcals) and you'll built muscle and loose a bit of fat. Then you'll be able to decide if you want/need to cut, bulk, or whatever.

>>42149373
Pretty much useless in the gym. Only use could be for runners, but you'd have to practice running really hard or to train for long distances for it to be a useful tool.

How long should a mini cut last? Do I need to do cardio during the mini cut?

>>42149694
Cutting less than one week would be pretty much useless in term of biology and all I guess, but in the end it all depends on your goals...

>>42149943

I have been bulking for about 3 months and gained around 6 kg and uh, I think I gained some fats and I want to lose them basically..

70kg and 178cm running GSLP. Is 2500 calories too much to bulk ?

>>42150069
seems about right, 171cm, 67kg here with 2300cal for "clean/slow" bulk

how much zinc is too much? taking 50mg every 2nd day

>>42150038
Then cut at around 15~20% of your TDEE until you've reached your weight/bf goal

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I'm really self conscious about the size of my chest. Do I have tits or am I just fat? Want to cut but so close to 1/2/3/4

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>>42150269

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>>42150277

>>42150269
>>42150277
Your chest is fine!

Get to your strength goals then cut

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been lifting for 3 months. Since the last couple of weeks, when I deadlift/squat, my right knee start shaking a little, and bends a little bit toward the interior.

Is it a sign that I should deload, or is it a sign of something bad ?

>>42150304
Muscle imbalances. Deload and use proper form as you work back up

>>42150292
Thanks, will do

>been eating at a deficit, nearly BMR
>stopped losing weight despite being still quite below tdee
>3 days a week of bench, squats, dead, and 15 of hiit every time
The fuck is going on. Should I go below BMR? This has been the case for at least a month now, and the scale hasn't budged.

>>42150269
>>42150277
>>42150285
mommy givs milkie! mommy milky good!
>1/2/3/4 meme
ahaha

>>42150292
>Your chest is fine!
maybe you missed that it's not a woman' chest

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>>42150304
low test

https://www.youtube.com/watch?v=DIWVBiBt2kg

is this Pull prep shit any good? I think this might hurt me in the long run

>>42150366
Alright, so what should I be doing then?

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So, I bulked up without cutting for the first few months of lifting. I obviously got a nice frame under some of that body fat, and I've started to cut this last week.

Just one question, or rather plea.. can I please rotate.. can I just be a skelly for two days and maybe have a day where I can eat something more than just a 1/2 cup of rice and a egg? I am not talking cheat day level PIZZA AND ICECREAM level of excess, but fuck, maybe a nice breakfast or a sub would be nice.

>>42150410
get your gyno treated and don't take medical advice on a Filipino transexual dating forum
cutting fat may help but it seems it won't really rule it out

>>42150412
once in a while I eat nothing for most of the day and eat whatever I want within TDEE for dinner.

>>42150412
Why don't you just eat what the fuck you want within the calories you've set? I'm consuming around 1700 calories a day right now and I'll still eat fucking pizza.

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lads, I have rounded shoulders (pic related) and ive been doing t bar rows, face pulls and reverse fly's to try and fix the issue..

BUT the advice i've been given is to 3x10 or similar reps/sets to strengthen these weak back muscles but shouldnt i use 5x5 instead? a more strength specific rep/set scheme?

cos im trying to strengthen the muscles in the back, not build them in terms of hypertropy?

thanks in advance

>>42150353
You're counting something wrong, either your BMR/TDEE or your food intake.
Hight, weight, age, BF, TDEE, daily food intake?

>>42150412
Eat veggies. You can eat a shitload of them for practically no calories. (like really, try a big arse salad for 200Kcals, you won't be hungry)
If not, try not to eat below your BMR on "starve" days, and not above your TDEE on "binge" days, or else your cut will be shit.

Hello Guys,
I am recovering ausschwitzskeleton (height 6'6). I started attending the gym 4/5 times per week and I eat around 3200 calories a day. I work really hard and can see improvement in many aspects of my body, however I can see that I am getting this fat belly as well (this blob on the bottom of the stomach). Should I be worried or just continue bulking and then cut?

>>42150557
5'8" manlet
152 lb
26 yr
Scooby says my TDEE is about 2240
I ate about 1800 today, which is actually slightly more than usual.

I used to measure shit when I cooked, but now I mostly eat prepackaged shit, so I go off of the label. Maybe I should offset for inaccurate labeling? idk what's going on.

>>42149355
Good to know, thanks.

>>42150600
Your TDEE is not 2240. Should be more around 2000 I guess (unless you work a very manual job).
Still you should lose a bit, but admitting a 300Kcal deficit per day, you'd lose 1Kg (2.2lbs) in a mounth. Think is, if you eat transformed food, chances are your sodium is elevated and you're retaining water, hence the lack of weight change. Try maybe to add real cardio to raise your TDEE?

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>>42150810
>Your TDEE is not 2240. Should be more around 2000
According to what? I'm using scooby's calculator here. Should I be using something else?
http://scoobysworkshop.com/calorie-calculator/

Recently diagnosed type 1 diabetic weighing in at 154 lbs and looking to tone my upper body flab. 25 y/o and 5'9". Current fitness regimen is three miles a day on my bike.

Any other /fit/ type ones with suggestions on what what to do/avoid? My diet has changed significantly, but am struggling to keep my blood sugar consistent even while eating healthy.

Are BCAAs a meme

>>42150849
I use this one http://www.sailrabbit.com/bmr/ though scooby's should be correct.
But speaking from experience and my own data for one year, your TDEE is lower than 2240.
I'm 65Kg, 175cm, and my TDEE is 2250 with about 6 to 7h of sport per week (about 4 in the gym, and 2 for cardio). With a desk job. So since our stats are somehow similar but that you do less cardio, AND your cut isn't working, the only logical solution beside the possibility of miscalculating your intake is that you consume less calories per days.

>>42150849
>Should I be using something else?
https://symmetricstrength.com/calculator/tdee
and always use bed-ridden settings
for your case it's 2137 kcal

Is there anything wrong with getting a bag of junk food (e.g. chips) and adding all the calories and shit for the whole package into one day's diet count, then eating small servings over a few days? Besides the obvious issue of eating junk food.

>>42150907
yes

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My roommate has been mirin my results at the gym and wants me to teach him how to lift. I've done this for a few people in the past but the problem is that has a bum leg. He can't bend his ankle voluntarily and that's obviously going to interfere with a lot of important exercises.

I dunno whether to tell him to focus on everything else, or leave that leg a withered husk on the rest of his soon to be adonis-like bod, or to try to figure out something he can work on with that leg.

Does anyone have any advice or resources on lifting for handicapped people?

>>42151035
There are no mandatory exercises. He doesn't have to do regular squats. There are plenty of solid exercise choices he can perform with a vertical shin (I'm going to assume that he has some sort of condition that won't allow him to regain ankle mobility). Box squats, Romanian deadlifts, and lunge/split squat variations are all viable options.

How bad is salt really? I hate the taste of sauces etc. so i only "season" my food with a lot of salt. We're talking great amounts here. Apart from that i eat relatively clean. Will this affect me in any way?

>>42127004
is getting a pump before going to a party pointless, wouldn't the pump have gone by the time you arrive?

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>>42150285
seek help right now

>>42151035
surely he can still do leg curls and leg extensions right?

also this might be one of the times when using the good girl bad girl machines is actually a good idea because he can't do compounds that work the abductors/adductors

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Skelly here. What exercises should I do to get my triceps and shoulders from looking like the left pic to the right pic?

>>42151361
For me it feels like a pump lasts hours

>>42151361
>>42151569

What is a pump, i keep seeing people talking about it

>>42151551
Handstand pushups (or overhead press)
Dips
Rows

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is there a problem with doing phraks greyskull lp 4x a week
ABxABxx

>>42151607
After a strenuous workout, your muscles are swollen with blood, making them appear plumper and juicier. With time the blood slowly seeps back to the rest of your body, so pump only lasts about 30-40 minutes.

You can prolong the pump with things like nitrous oxide, which is in a lot of pre-workouts and dilates your blood vessels.

>>42151607
During your workout, your body redirects tons of blood to your muscles so they can complete the task (lifting). This makes them look bigger and more "tight", if that makes sense. It's a little more obvious if you have more volume in your routine.

>>42151668
It's not sustainable. This kind of program adds weight pretty quickly, which means you'll soon be moving weight that you actually need to recover from. You don't need to speed up the process. Just stick to the 3 days a week, get your rest, and do your best when it's time to lift.

>>42145724
Barbell hip thrusts

Hey /fit, my quads are shit and refuse to grow. Plz, gief advice on how to achieve overall mass please. And yes, I do squat etcetc

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I think I'm bad at this

i'm looking for a lifting routine for myself to start out. i just want to look good, if i need a firm goal. fat loss and uniform/balanced muscle development all over

i looked at the sticky and i think maybe i could do the 5x5 but there are exercises in there i can barely do single reps of. i can't do more than 1 or 2 chin ups or pull ups, then those muscles are completely done for the day. and i feel like my form and flexibility/mobility isn't at the point where 5 sets of squats or DL twice a week wouldnt lead me to snap city.

does anyone have a recommendation for my two problems. either alternate exercises i can subsitute, or a different/more appropriate routine for me

thanks for any help

I fell for the don't train legs meme and when I recently squatted I realized how weak my legs were.i already have an upper body routine and i need a lower body one should I just take the leg day off a ppl?

>>42148824
Don't change the program you fucking retard. Don't replace bench with weighted dips. Don't add accessories

FOLLOW THE FUCKING PROGRAM

im really sad and i want to eat loads of ice cream and pizza. wtf do i do guys

Is it worth reading the Starting Strength book?

>>42152641
give up you weak willed cunt

>>42152304
5x5 is fine for any beginner. If you can't do chin ups than do negatives until you can.

SS or SL5x5 are both fine for beginners and you will learn quickly.

>>42152330
Do squats and DL on alternating workouts.

>>42152723
If you want to, sure. There are lots of free resources like stronglifts that will give you the same info though.

>>42151383
>>42150269
Looks like minor tits but it could go away with exercise and diet. Only one way to find out

>>42151358
if you eat more than 2500 mg per day you'll be fine. Eating more than 4000 per day could get troublesome for water retention and otherwise. Make sure high sodium is accompanied with lots of water.

>>42150979
yeah you probably won't feel satisfied at all eating that stuff as chips are not filling. I wouldn't recommend it.

>>42150880
honestly? Ask your doctor. Diabetes is not a /fit/ thing.

>>42150584
You're eating too much too fast. Also sounds like you're going to the gym too much, 4-5 times a week is excessive for beginners and even some intermediate routines.

I don't know your weight, but according to a TDEE calculator a 6'6" guy at 178 lbs sedentary TDEE is around 2300 cal. I doubt you burn 400 cal a day through exercise alone, so you're likely just gaining excess fat instead of muscle.

Switch to a slow bulk, aim to gain no more than 0.75 lbs a week. Only a 300 calorie surplus.

>>42153026
>you probably won't feel satisfied at all
I don't think you understood the question. I have an app that counts calories, and I mean to enter the entire container instead of one serving, then eating it over several days so I won't have to measure serving sizes.