QTDDTOT

Please respond >>42162058

Does creatine actually make you bald? can it be avoided?

How do I maintain my macros while on vacation for 2 weeks? Protein especially.

>>42165254
Don't eat shit

Doing SL5x5 for a while now and I want to add in cardio for fitness,endurance and stamina, when is the best time to do it?

As a beginner, how much weight should I be aiming to gain weekly?

>>42165343
Weekly you're going to fluctuate between shit you takes.

Aim for bi monthly. or 1-2 lbs per month

>>42165369
Ok, seems to be around what I'm currently doing, 1.5kg per month. I dunno why, I thought that was low and I should be eating way more.

>>42165380
It's slow. Stop thinking about the end goal and start thinking of it as your new lifestyle.

Start focusing on daily goals instead: Getting your macros in and getting your calories in. Gaining weight is super super super fucking slow, so stop thinking about it desu.

Is there any way I can implement decline benchpress and preacher Curls into either of my upper Body days?

Upper Body A
- Bench Press 3x8
- Rows 3x12
- Incline DB Press 3x12
- Lat Pulldown 3x12
- Lateral Raises 3x12
- Tricep extension 3x12
- DB Curls 3x12
- BB Curls 3x12

Upper Body B
- Pull ups 3x8
- BB OHP 3x8
- DB Row 3x12
- DB Benchpress 3x12
- Incline DB Benchpress 3x12
- DB Flyes 3x12
- BB Curls 3x12
- Hammer Curls 3x12

>>42165254
Carry protein powder or protein bars with you

You start to see facial gains when you drop below 15% body fat, you really see it when you drop below 10%. Also see a specialist if your concerned about your posture. I've heard yoga is great but still see a professional. Also go to a legit yoga place most of them are scammers who don't know what there on about.

>>42165167 for you -> >>42165716

>>42165170
Your chances are getting bald from creatine is slim, its down to mainly genetics and other factors such as stress. Only one study shows a correlation and it was a poorly done study.

>>42165527
Maybe switch out the DB flies with dips
If you're concerned about muscle ombalances you could always add a few more set or reps to your back exercises to even it out

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Who dis? Are they on juice and if so, is this achievable natty?

I need some help. I have a physical test in 3 months and one of the requirements to be deemed physically apt is to be able to run 2.4km (1.5 miles) in 12 minutes or less. I'm not exactly out of shape but my stamina and speed are not the greatest either. How do I train to achieve this?

>>42165811
some tripfag from back in the day
he was on gear but you could probably look similar natty if your genes and diet are good enough

>>42165811
>>42165875
That's OCB. He was on gear but he was forever second place compared to Lotus in physique and Lotus was natty but had been lifting for years with a hard work ethic. His stats we're better than OCB's as well.

>>42165860
google couch to 5k. you can pick up the pace a little to meet those goals in time.

Stretch out your calves, hamstrings, and hips. if you pull a muscle you will halt progress dead.

>>42165860
One of the most important parts about running is oxygen economy. Always breathe in long breathes through the nose then quickly out the mouth. Swing your arms with your body. Before jogging do a two minute sprint to prepare your body. Your legs need to be explosive while running and they shouldn't get tired.A 5km should be easy, as in no muscle soreness what so ever if you plan to achieve your goal. Start off by training every other day for a week and a half, then after that train every day. There are many running programs out there but I recommend this: https://www.youtube.com/watch?v=qwDUGD-NURc
>>42165875
Thanks anon

Anybody got a good bodyweight program at home for a beginner. I also want to start lifting at the gym, how do I do it?

Does potassium counteract sodium bloat?

>>42165946
I'm unfamiliar with most of the old trips, there's really no repository for their info. Do you have any pictures of Lotus? That's a name I've never heard and googling shit like "fit lotus" "4chan lotus trip fit" etc. isn't getting me anything

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>>42165979
No
>>42165998
Pic

Is it cut then bulk or bulk then cut?

>>42165948
>>42165969
Thanks for the advice guys.

>>42166111
If your above 23% body fat then cut. But its usually bulk then cut for most people because its easier to cut when you have more muscle mass.

I'm going to do the SS routine for a few months to build a base and then progress onto a routine that will help me get a more aesthetic body.

anybody have any good programs that have worked for them or any they would recommend? thanks

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>started working out 4 months ago
>still definition of skinnyfat
>really not sure if need to diet or not.
>I have a protein shake after every workout

where do i go... to be honest i have seen improvement as I am an IT guy who sits 16 hours a day and now have at least some semblance of muscle. though where should I go guys help

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>>42166081
Here's another pic of him

>>42166152
Do SS for only a month, two months at most. Then move onto something like Greyskull or Stronglifts for about 2 to 5 months and when your confidant move onto a PPL routine for mass or full body workout for strength
>>42166154
I hate to be that guy but your definitely not working hard enough. You should still bulk. Also your diet has to be on point as having bad parts of your diet can ruin other areas e.g eating something high in sugar can ruin the value of eating something such as fibrous vegetables as it can raise your insulin. It can even turn protein into fat for energy storage. Look up What I've Learned on Youtube excellent content on diet. Also up your protein per lb of body weight, i'd recommend 1.3g per pond of body weight. Plus look up intermittent fasting. Also your bodyfat is pretty high, still bulk if that doesn't effect your self-esteem.

Can I add accessories to Texas method, if so what's the max set/rep range I can do without fucking up my recovery?

>>42166260
fuck me man maybe its the amount of protein because after every work out I am exhausted like I can't do any more.... I think I need to up my protein but fuck man shits expensive.

>>42166123
How do you know when you bulk enough to the point that you need to cut

>>42166260
id say i would go onto a PPL, strength isn't my main goal

whats the reason for switching to greyskulls/stronglifts?

Gonna start my wife and her friend on ss. Any suggestions there both going to diet at 1200 cals. Gonna not add any accessories for a month or two. They are starting everything but deadlifts with empty bar. My wife has horrible mobility though. Can't even hit parallel in squats

Currently on an upper/lower split that seems to be working fine. Can I do pull-ups 4 times a week without massively fucking up my recovery?
Currently do pull-ups on Tuesdays and chin-ups on Fridays (3x10)

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are jerky sticks good to keep my hunger down through the day or is the high sodium too bad

>>42164910

I'm on my second run up overhead press (5 rep sets). I stalled again at 4 reps of 110 lbs.

I theorize this must be my nervous system max. How do I get some hypertrophy going to move beyond 110 lbs for 4?

>>42166314
You don't need powder, try and get it from real food.
>>42166320
Most people gain about 20-25 pounds of muscle in the first year. When you reach that point start cutting. You can figure that out by judging how much fat you have now and in the future and figure out your weight without the fat and take them away from each.
>>42166335
PPL can be a lot on the body, greyskull smooths you into it. You can skip it if you want but you might find it too exhausting, just a warning. I've heard that people find it hard to adjust.

>cutting final 15lbs to finally get lean
>daily carb intake easily over 100g
>not even a week in I'm getting a keto headache

Prior to this I lost 70lbs, then bulked/maintained weight while aquiring noob gains. I never ran into "keto-flu" unless I went overboard on my deficit. Wtf should I do? I don't want to do keto, but if I keep my current macros and just suffer past the headaches will they stop?

>>42166415
Hunger is timed, as in your body adapts to what time it should eat. You just have to wait it out. Drink water. You'll become used to being in a state of hunger after a while.

>>42166442
makes sense i suppose, thanks for the help! trying to get as much info as possible so i don't end up wasting like a year and have to start over

If I'm a level 0 beginner skinny twink and all I want to do is look bigger, is a 5x5 program the wrong way to go? I want higher reps, right?

Went into the gym for the first time today doing Stronglifts. I managed 5x5 Squats and 5x5 Row but failed to finish the bench press (I carred on with rows despite the shame).

I take it I should have been doing starting strength instead?

>>42166588
Were you benching empty bar?

If you're still able to do like 2-4 reps then why not keep trying until you eventually get strong enough for it?

Otherwise maybe go for dumbbells until you can work up to the bar weight.

How long will it take to see fat loss (cutting) results? By no means fat but I have a gut. I understand there's variables but lifting x3 a week (heavy) and a strict 1800 calories, what's a ballpark figure?

>>42166625
No I was starting with 20 kgs. Had the stronglift app and I think it calculated it based off of my weight.

>>42165343
Not sure about that other advice, sounds like anon is a hard gainer. The rate at which weight is gained varies from person to person - personally when I started I gained 10kg in three months. If you're talking 1.5kg of lean muscle mass a month though, thats great. However, anon's comment about daily goals and hitting your macro and calorie targets is spot on - it will all come with time so long as you hit your targets!

>>42166638
Oh, that's just an estimate. Feel free to go lower than that, everybody's body is different. Plus, lighter weights let you focus on form. Even benching requires good form, mates.

>>42166669
Me again; side note, even the free version of the Stronglift app lets you adjust the weights. There should be a +/- somewhere if you press the weight numbers.

What are some good snacks while cutting?

going to the grocery store soon

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How do I achieve /gappymode/?

>>42166719
Apples and cottage chees are my go to, but it's always more satisfying to save the calories for a bigger meal.

Is it ok to work out again if you are still sore? Worked out yesterday, want to work out tomorrow again but I still feel a little sore.

I have an escort coming over, I plan to cum from the BJ in the first 5 minutes but wat do if I can't get hard after that? She's staying for the whole hour

What is PPLPPLx?

>>42166882
Push Pull Legs Push Pull Legs repeat? Or maybe rest.

>>42166858
Cuddle, duh.

>>42166829
You're going to need a few more testicles senpai

>>42166853
Of course. Working out again actually helps relieve soreness faster in the long run. If you're that worried, do a light workout.

All I have is a barbell and plates. I don't have anything to bench on. I don't have a rack. I am a beginner.

Also I'm dirt broke and jobless (just graduated and moved back home a month ago, still applying).

What kind of routine can I do for the next few months to get in better shape?

I was trying to do cleans so I could front squat, press, and deadlift but that seems a bit too tiring. My shoulders can't seem to take that much work.
Any better way to train legs/core without having to clean the bar for a squat etc?

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is it normal to lose clothing size wthout losing weight? if i have only started doing hiit cardio 2 weeks ago, i feel like im doing something wrong

i do it in the morning with an empty stomach in one sitting i burn 2000-3000 calories, i count my calories and every day of the week i think i consume less than what i burn with hiit cardio

maybe im just a bit impatient my pants feel bigger but my weight is pretty much the same, the thing is last year i actually lost a lot of weight but a recent depression a few months ago made me go back to being fat, i just want to lose as much weight as i can before i enter school in one month

>>42166858
Edge yourself

Right before you cum pinch your cock head

You'll still squirt some cream but will be ready again instantly.

I do this to all the bitches I fuck, at least the first time, and they love it.

Also I'm vasectomy proofed so be talk be careful spraying your seeds all over the place

How do you stick to a diet without junk food? I keep fucking up. Don't have any in the house, but on the weekends I'll get fast food, what do I do?

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Can I?
Can I please?

>>42167130
gross no

>>42167130
arctic zero >>>>> Halo top

From what I understand, Creatine requires you to drink a ton of water.
I do drink a lot, but I also sweat ridiculously inside and outside the gym.
So it is worth taking it even though I won't have enough water in my system?

>>42167028
>I do it in the morning with an empty stomach in one sitting
well that's fine, as long as-

>i burn 2000-3000 calories
nigger not even athletes burn that much, you're burning far far far less than you think. Also, don't be one of those retards who re-eats the calories they burn.

>>42166945
You shouldn't squat alone without a safety rack. You could literally kill yourself or take a permanent visit to snap city. Get a job first and then a cage/rack, then worry about lifting. Priorities in order.

>>42167050
don't get fast food. Always have your meals prepped so you're not tempted by the idea of "less work". Don't go to the grocery store hungry.

>>42167221
Creatine retains water, so you'll be a little thirstier than usual. You shouldn't have to take that much more.

I am retarded and can't think for my self even if my life depended on it.
All i'm doing now are the flexibility workouts from the phraktured articles on the pinned thread.
I have no access to a gym what so ever.
What can I do when i have no money to spare on such high quality shit ?
what kind of clothing should i get for workout,
so that i look out for in thrift shops.
Don't expect anything from a man who secretly dug a hole under his old neighbor's shed which he rarely uses anymore and lives in it.

>>42167130
>>42167196
Both of these are fucking gross. Just get some sorbet. Shit is delicious and Talenti's pints are like 400 calories and actually worth eating.

>>42167312
Halo Top is fine, a nice treat if you want to stay within your limits.

>>42167303
>$3 loose fitting shorts from walmart
>$5 on a pack of 5 black shirts from walmart

You're working out, not going to a club...

>>42167327
If you want to eat flavored frozen water I guess.

>>42167337
exactly, you expected common sense from me.
but thank you.

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How many of these should I drink before cardio? I was thinking about filling my 500ml for every workout but I'm not sure how much of 5 hours worth of energy I would need for 40 minutes of cardio.

>>42167344
halo top does not taste like that. I've heard artic zero is nasty though.

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Is vegemite /fit/ approved?

I basically have it on a slice of Dave's killer bread with a tiny smudge of butter and avocado

Best way of gaining volume fast? Is it high weight, low reps, or low reps, high weight?

>>42167293
Ok fair enough the 2000 to 3000calories in the counter always seemed weird to me too so let me change that every morning on an empty stomach i ride my bicycle for an hour to an hour and a half i count my calories and i only eat super low calorie food once a day

How long until my body gets used to that lifestyle again and i start losing weight fast like i did last year

>>42168169
you don't have to get used to anything. Literally all weight loss is is consuming less calories than you burn. Just eat at a 500 calorie deficit from your sedentary TDEE and exercise and the weight will start going down a pound a week.

It literally cannot get any simpler.

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>>42164910
Anyone do liposuction? I'm a bit of a fatty, but it is all in my belly, my whole life chubby, husky.

Worth doing to remove fat cells?

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>>42164910

Does anyone have experience with 'leangains' or intermittent fasting or basically eating more on lifting days and less on rest days?

I thought it would be awesome for losing fat and gaining muscle at the same time and I'm really too lazy to eat so much shit all the time.

>>42168239
you could do the exact same for free just by dieting. And you'll just regain the weight if you don't change your eating habits anyway.

I'm doing GSLP, and people say that if I want to improve my bench, 'i gonna bench more' so is it good to include it in every workout? How heavy should the extra set be? The same as I would do usually or lighter?

>>42168239
lol rich kids need to fuck off

why are you looking for a shortcut for something so easy as losing weight?

you'll just put it all back on straight away you fat fuck, you need to change your diet and mentality

>>42164910
How can I get more masculine looking hands? I inherited my moms hands I swear.

How do I gain smooth as opposed to chiseled muscle and how do I avoid getting veiny? Wanting an overall sleeker body.

What's the site where you put in your lifts and it visualizes your muscles to show what's lacking?

>>42168254
>you'll just regain the weight
>>42168265
>you'll just put it all back on
You obviously don't understand how fat cells work, or what liposuction accomplishes.

>>42168389
I actually dont because I literally dont give a fuck about liposuction

if you know so much just fuck off and go do it, why would you come here and then reply to people who give you the straight up truth

if you do not change your eating habits you will become a fat fuck again

>>42168405
>I actually dont
>the straight up truth
God you're dumb.

>>42168479
go get liposuction and become magically thin for the rest of your life then

>>42165292
ideally after your workout if you're going to do it on lifting days. i lift four days a week and run six so on those days i lift i do cardio after my session. some days i'll run in the morning if i plan on lifting much later that afternoon, but that's rare for me and if you do that make sure you give yourself several hours to recover so you'll be in good shape for your lifting session

>>42168508
>>42165292
just do it on the days off

so your week will look something like this with C being cardio and x being rest

ACBCBCx

or go ham for max gains (although rest is good to have)

ACBCACBCAC..... etc

>>42168527
there's no harm in doing cardio every day since most people don't work out fast enough to keep their heart rate up for the duration, but whatever, thanks for the (You)

>>42168261
nonsense. Progression is progression, lifting 3x5 of weight should be enough, not to mention the AMRAP at the end of the 3rd set.

I've only got access to a benchpress and barbell set that goes up to 100 lbs, are there any workout routines that can accommodate this or should I try volume training?

>>42168759
Learn to do barbell lifts with one hand. And add some water jugs, paint buckets, bags of sand small children etc

I ordered a bench and a rack. Supposed to be over 120 pounds, but the fed ex tracking shows 80 pounds.

They probably just sent the bench. Damn it. My gains are evaporating

>>42168872
80 pounds sounds more like a rack, a bench would probably be closer to 40-ish

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I went to /fa/ and they didn't help much.
I'm 179cm and 72.6kg and looking to loose weight and make gains. However, my only access to a gym that's not expensive is my University Gym that I can only access this fall.

I want to know if I should start cutting now? If yes then to what weight?

>>42166338
Have her practice bodyweight squats until she can hit parallel, otherwise there's no point.
Good luck getting her into fitness, I never did manage to get my wife into it.

Anyone have a good 4 day PPxULxx routine? Can't seem to find a good one.

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>>42168872
>>42168893
Here it is. I say bench because that is sold separately by the place I ordered it from. The rack isn't sold separately.

>>42168951
Another website lists the bench alone at 62 pounds. That rack has to be at least 30.

I've been doing SL5x5 for a few months now and have gotten to the point where my progress is slowing down, I'm barely upping my weights yet it still feels hard as fuck to maintain my numbers, what am I doing wrong? Is it time to switch to something else? I've dropped my weights so many times only to stop back at around the same weights I was on with barely any difference, I'm seriously getting demotivated

>>42169082
Are you eating enough?
Most problems tend to come down to your diet.

>>42169096
I've been eating as much food as I can fit in my stomach, I don't have much control on my diet though as I'm a wage cuck who works 8/9 hours a day.
I still avoid junk and my parents tend to cook mostly healthy but i don't know, it seems impossible keeping the weights up and I have no energy

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I really hate to post my awful body here, but I need a form check.
I'm struggling like mad with deadlifts, my squat is up to 87kg now, but my best deadlift is 92kg, at this rate my squats will overtake deadlifts in a few weeks.
Don't mind my terrible body, but I would also like some advice on whether I should cut or bulk.

>>42169125
Great, the fucking converter flipped the webm for some reason.

>>42169125
tittays

>>42169114
Then it's absolutely a diet issue, training has very little impact if your diet isn't on point and numbers will be impossible to keep up after a while.

>>42164910
sup /fit/
How do I tan effectively? I'm super white but have a farmers tan so I know I can tan. I don't want to go to a tanning booth because I am a poorfag,but I don't want to just lay down somewhere for hours in the sunshine since its boring and it is fucking hot out here. I know that I sound retarded for asking but still how does I tan outside?

>>42169194
15-20 minutes per side once a day with spf 15 sunscreen on

>>42169205
Bless.
Follow up question, would just doing shit with my shirt off outside be just as good (and if so, how long would you recommend me staying outside then)? I know that its not as great as tanning one side of your body at once but I feel that I would be better able to commit to it.

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>>42169125
Bring the bar a little closer in and you gucci my niggha.
Do cardio to get rid of dad gut and man titties

I'm doing a PPL but without the L (spreading 1-2 leg excises between days) on which day should I do abs?

>>42169239
sure, but it'd be a lot slower. Roasting each side would be more efficient.

according to most people it only takes about 3-4 sessions to see a noticeable difference.

are spiriting and swimming the only legit forms of cardio? will rowing compromise the upper body?

>>42169249
Cool, good to know.
Any advice on whether I should be bulking or cutting?

>>42169125
Not everybody will agree but I think it looks like you're using a little too much push and too little hips. See if you can manage a starting position with your hips slightly higher. You should be feeling a great stretch in your hamstrings before the pull.
You can usually accomplish this by setting your hips first (by moving you ass backwards) and then squatting down to meet the bar, rather than first squatting down and then setting your back, as you're doing now. I know Rippetoe coaches it like you're doing it now, but I prefer the other method for getting better hip hinge mechanics.
If you can get your shins more vertical, that's be a huge plus too - you may need to externally rotate your hips a little to do that.

If I'm two months into lifting as a beginner on a bulk, should I keep doing 3 days a week or move to 6?

>>42169293
Interesting, I will take this into consideration the next time I DL.

Another question I have is, should I alternate between squats and DL to get the numbers up around evenly?.

And on a side note, when should cardio be done? After working out or on rest days or does it matter?

>>42169309
You should try to get to most out of linear progression as a beginner, but you can definitely add in some accessory work if you haven't already.
Most people agree it's time to move on after around 6 months or whenever you stall on linear progression.
But it's up to you in the end depending on what your goals are.

>>42169346
I added in some accessories and I'm still making linear gains but I'm relatively weak at 140/170/280. So just want to make sure I'm on the right track. Thanks friend.

>>42169309
A huge mistake many beginners make is doing too much too soon. There's a cap on how much training you can benefit from, and for a novice that cap is low. As you become more experienced you can benefit from doing a lot more training, but on the other hand you'll also NEED to do a lot more training to get anywhere.

The short answer is if you're making progress on your lifts, keep doing what you're doing. If not, something needs to change.

>>42169325
>should I alternate between squats and DL to get the numbers up around evenly?.
Depends on the rest of your program.

>>42164910
Anybody have experience with Lyle Mcdonald's Generic Bulking Routine? I'm swapping into it, with the goal of getting big. Am I doing a meme routine, or will I get some results from it?


>Fkn SS made me have a shit upper body
>A big upper body was my main goal
>Fuck it, I can't say that nobody warned me

>>42169356
I'm running GSLP with 2 accessory variants,

>>42169369
At your current strength levels I see no harm in alternating the two, although as long as you're actually making progress there may be no need to do so. My advice would be to try to make your deadlift a little more hips and see if things don't sort themselves out.

>>42169410
I will definitely try to use my hips more, thanks for all the advice.

Good Dumbbell lifting program?

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What kind of body can Only swimming get you? No lifting. Perfect, high protein diet though.

Will you just get skinny fat?
Or simply skinny, slim?

>>42169436
A final tip on that, try to think of the deadlift as a backwards/forwards movement (of your hips) more than an up/down movement (of the weight).

>>42169455
pick up the weights and put them back down

>>42169461
might get skinny with medium amount of muscle, depending on if you train type 1 fibres

basically aslong as you're doing a session where you try to do sprints, you can get a decent amount of muscle and atleast you wont be fat

>>42169461
Depends on the amount of swimming, but there's a reason why "otter mode" is a thing.

>>42169468
So we're talking about HIIT type swimming workouts. Thanks.

>>42169471
Maybe 3-4 days a week or something.
True but I thought otter required lifting or calisthenics. Can be achieved just through swimming..?

>>42169512
honestly if you're sedentary you will gain muscle and lose fat

you wont get huge but you wont be 'skinny', even just from regular swimming

>>42169523
Cool, but I won't be skinny fat right?
Thats my only fear of going the pure swim route

>>42169593
skinny fat is a product of no exercise at all

>>42169609
That's reassuring
Thanks

I've been recoveriong from what I'm assuming is tendonitis in my elbow and wrist. It's been almost two months now and generally it's not too painful, but when I try to lift even a 10kg weight it hurts pretty bad, but soon after I'm back to normal again. Should I keep waiting? Should I just work through the pain, or maybe start off with 5kg or less? Is there even any p\oint in that? I want to get back to pullups ASAP and I'm going mad not being able to work biceps, back, or forearms. I'm beginning to feel like I'll never lift again :(

I have some beta-alanine that expired 3 years ago, am I going to die if I take it?

>>42169803
What exercises are bothering you, pull-ups only?

>>42165170
It's called balding powder for a reason

>>42169935
Not only exercises. any heavy lifting. At the beginning I couldn't even lift a large glass of water. It's ok now for most things but I can't do any curls, pullups, or bodyweight rows without pain.

>>42169943
Have you gone to see a doctor?

>>42169803
Have you actually seen someone who might know about it, like a doctor or physical therapist instead of asking a board of mostly unqualified guys who just lift?

>>42169947
I was waiting for that. I really, really cannot afford it.

>>42169953
see
>>42169954

Was hoping someone on here is qualified, or at least knowledgable about this.

>>42169954
Sounds like you haven't been resting long enough after that injury. Take a longer break.

>>42169985
I was thinking of that. Two months seems a long time but I'm making slow progress. I was thinking of trying this but maybe it's too early:
https://www.bodybuilding.com/fun/drryan13.htm

The truth is I haven't been taking any time off work either, I work with a computer and it's my mouse hand which is fucked. In fact I've been working harder than usual lately. This is surely holding me up.

>>42169960
>someone on here is qualified, or at least knowledgable about this.
I might be. But you're going to have to explain your situation in much greater detail.
How and when did it start?
For how long have you had it?
What makes it better/worse?
Any pain at night?

I want to lose my last 6-7kgs. I've been dieting through 23kg but now I see that I should've exercised. Thing is that I don't have access to a gym, I've started running but I also want to lift. I have no space for buying my own equipment so my question is should I do bodyweight or HIIT?

>>42164910
Is there a point in weight loss when gyno disappears? Like if i go full Skelly mode and then bulk would it make sense?

>>42170002
ok, thanks.
About 7/8 weeks ago. I was holding two heavy bags of shopping in one hand and I had (for whatever reason) contracted my arm at a right angle for a few minutes. This started the pain off in the elbow (on the inside) and after that I had to make a bed while holding a two-year old in my affected arm (no one ever said life was going to be easy). The next day the pain had spread to my wrist (typical de Quervain pain). It's been getting bettwe with time but any medium lifting makes it worse (see >>42169803). I tried a pullup a few days ago and it hurt fairly bad but within a few hours I was ok again.

No real special pain at night, no. I wear a wrist brace and bandage around my elbow. I put ice on it for a few days but haven't been taking any pills. No swelling whatsoever.

>>42170013
For gaining, bodyweight. For weight loss, HIIT.

>>42170002
>>42170043
I should maybe add I've been doing pushups and dips with no problems.

Did 115lb OHP for 3x5 last week, failed last rep.
Went for 115 today again failed on 4th rep on first set, then on 3rd on 2nd set, deloaded and still only managed to do only 3reps on 3rd set.
Why would this shit happen?
I did try side bends with dumbbell few days ago and my traps are sore, could this be the reason?

If I'm doing a strength program like GSLP, what do I put in for calculating TDEE?
moderate or light?

>>42170130
You probably wore yourself out on trying to do 115 again, just do the deload weight next time and see what happens.

>>42170143
Pretty much always go for sedentary unless you're doing massive amounts of cardio.

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>>42164910
Got back to the gym after 3 years of shitty eating habits and wageslaving desk job,

Im 1,87 cm, 105 kg. In my prime with pretty decent lifts I was 89kg.

Since I am still healing my arm injury (finally going to the gym this week) for the last 2 months I just cut the shitty eating habits, and only eating a lot of greens and lean meat made me lose 2 kg.

The question is: what is the optinal weight should I aim for? Some online weight calculators tell me its around 86-85 kg, but I was starting to see some nice abs around 90kg. I am starting to think this weight might be some kind of DYEL skinny faggot tier,

Oh, and its not like I NEED to have a perfect weight etc, I just like to have a goal which I strive to achieve,

Tell me what you think guys.

Im 30, if it changes anything.

>>42170174
It's entirely dependent on your body, I'm 185cm @ 85kg and look like shit.
Just drop weight until you're happy with what you see in the mirror.

>>42164910
I have a feeling my entire body from the back up is slightly rotated to the right. How do I fis this?

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>>42170215
That will never happen. I am a fucking ego-pumped narcissistic cunt :^)

>>42170265
Like everyone else here, including myself, then.
Still, there's no ideal weight for anyone really, just weight ranges you can aim for, go for 85 and see what happens.

>>42170143
Sedentary

How many calories/protein?

>>42170400
All of them.

>>42170400
4 calories per gram, isn't it?

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>>42170419
>>42170423
Forgot pic, sorry. I can't guess calories on sight.

>>42170426
Noodles and meatballs are roughly 350 cal per 100g, If I had to guess, I'd say that entire thing is around ~500-600 cals, if there's no condiment on it, but it's hard to say with no size reference.

Best app on android to track my progress guys ?

>>42170426
Jesus, get some plates, man.

>>42170460
Falafel.

>>42170489
It's from the cafeteria at my office.

>>42170497
No difference.

>>42170487
MyFitnessPal

>>42170501
Falafel isn't meat though, how can there be no difference?

>>42170505
Most fried stuff adds up to around ~350 cals per 100g, doesn't really matter what it's made out of initially.

>>42170524
Thanks, man.

Should I eat before or after I run in the morning?

>>42170562
Whichever you're more comfortable with.

>>42170503
Thanks but I meant something for my workouts

>>42170606
I just use excel.
A pen and paper will also work just fine.

>>42170606
It can log excercise too.

>>42164910

Met up with an old friend recently, we hooked up a few times. Says she has an IUD. I wore a condom and pulled out. Is there anything more we could have done or am I just being paranoid?

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What did he mean and is he right? Can you exercise with a resistance band and a pull-up bar?

>>42170700
She has an IUD, you wore a condom AND pulled out.
You are being paranoid as all hell and this is hardly fitness related.

>>42168918
Lol so you want to look /fa/ or /fit/ because there's a big difference. For /fa/ yeah cut, for /fit/ you should prob bulk a bit more before cutting unless you're really keen on losing weight

>>42170748
Thanks bro, good to know.

I know it's not really fitness related, but I figured there's enough "tfw no gf" and what not. Wouldn't make a thread for it, obviously.

How many delt gains am I losing if I don't get under the bar in seated OHP?

>>42170808
>if I don't get under the bar
What do you mean?

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How much do the shitty barbell with black plastic tips weight?
I just got into a new gym and there are only 2 olympic barbells so I have to bench with that

>>42168932
Thanks gonna push it hard. Bitch has gained like 30lbs lmao

>>42170852
Take the bar and step on a scale with it.

>>42170820
You're supposed to bend at the hip to let the bar pass your chin and then straighten your body to get under it and that's very hard for me to do in seated OHP because I have a weak core.

literally just begun to lift today, and i'm only lifting the bar. My program tells me to warm up before my functional weight which is basically the bar because i'm weak

At what weights should i begin doing warmup sets before my working sets? I'm assuming I should do body weight squats before lifting the bar, but that's tiring too so idk

>>42170881
As long as you finish with the weight locked out overhead, straight neck and your arms in line with your ears, everything is fine as far as delt gains go.

>>42170002
>>42170043
pls responf <3

>>42170700
>IUD, johnny, didn't come in gril
>how is babby formed?

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>>42166636
If you only have fat in your gut its probably visceral fat. Look up Vitruvian Fitness, he has a goof video on it.
>>42166719
Protein Bars
>>42166882
The x is a rest day. Some dont take a rest day thought and do this routine without a rest day.
>>42167578
Pic
>>42168239
Most people who get liposuction return but to there old weight. Surgery cant fix a bad lifestyle.
>>42168250
Do Intermittent Fasting, i got great results from it.
>>42168267
Sorry lad, genetics. Dont worry no one cares what your hands look like.
>>42168315
Lots of water and your cuts need to be short. Look up Vitruvian Fitness-Visceral fat.
>>42168360
Strength Symmetry I think?

>>42171043
>Do Intermittent Fasting, i got great results from it.

Okay so basically all I need to do is eat more on lifting days, and eat less on resting days right? Anymore things to note?

Also for some reason most TDEE calculator calculate my TDEE at around 2100 or so.. But the problem is I have been eating at 2700 for the past week and my weight haven't changed much..

Does this mean I somehow burn more calories for me, or my weighing scale is fucked, or I'm not counting my calories right?

I'm 174cm at 62kg, doing GSLP.

Basic bitch here, is 2 eggs for breakfast good protein?

>>42171150
12g or so. Add some milk and Greek yoghurt maybe.

I work 7am to 5pm every day including weekends and I'm 45 mins drive from the gym.

Will I be able to make progress if I just do stuff in my backyard instead of gyming? I've got money for gear

Does anyone here bulk on bread to get carbs?

>>42171131
>most TDEE calculator calculate my TDEE at around 2100 or so.. But the problem is I have been eating at 2700 for the past week and my weight haven't changed much..
First off, all a calculator can do is give you a rough estimate. It's a good starting point but from there you'll need to gauge any weight gain/loss over the course of the next couple of weeks and adjust according.
Secondly, counting calories is the best thing to do, but it's not an exact science. You can never be 100% certain you got the amount of calories you think, you can never be certain you didn't burn more or less calories than usually this day or that day, and lastly any gain/loss of weight can be due to water fluctuations.

Give it more than a single week. And if you only seem to be gaining just a little bit like 200 grams, then that's actually a good thing. A slooow and steady weight gain is always going to be optimal.

>>42171182
There's nothing magical about a gym.

>>42170035
actual gyno requires surgery as its fat behind the muscle, tits go away as you get lighter.

>>42171182
If you can build a home gym then why not? It's the same thing.

>>42171131
Sedentary TDEE's are really only helpful for fatties losing weight. Bulking has to account for calories burned as well as any other exercise. You may find your gym sessions are taking up 200-300 calories each day.

That said, the other anon is right. 1 week isn't enough time to judge something like this. Give it two weeks and record the difference. Aim for 0.6-0.8 lbs per week gained.

I live at the top of a bigass fucking hill in my suburb, anything interesting I can do on a 30ish degree gradient?

>>42171347
Hill sprints. Some of the best conditioning work you can do.
That means sprinting up the hill btw, not down.

>>42171277
>>42171238
Sorry but I didn't mean a total home gym with machines and shit, I'm talking a bench, a bar and a bunch of different weights.

I'm wondering if I can make progress with the barebones stuff

is 5x3 and 3x5 a big difference?

>>42164910
Is smoking bad for ur gains?

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Are Fat gripz a meme to snatch my hard earned shekels or is it a legit addition for better grip strength?
I'm already doing some grip training and looking for more ways to up my grip strength since I'm trying into stronkman.

>>42171397
its legit

>>42171397
Just take two towels with you goy

>>42171367
>I'm wondering if I can make progress with the barebones stuff
Oftentimes you'll end up making better progress with just the basics because there's nothing to distract you from the things that truly deliver results. Go for it.

>>42171385
Smoking is bad for damn near everything. It's actually even more dangerous and harmful than people tell you it is.

>>42171397
It works. What also works and is free are farmer's walks and static holds.

>>42171441
Farmer's walks ain't an option, no room at the gym without steamrolling a gaggle of instawhores doing 5x50 iPhone curls. I was mostly looking to add to my existing routine (PHUL) to build some further grip strength. Static holds could be a good addition after deadlifts ?

>>42171428
I've been smoking an avg of 4cigs/day(2 after workout) for about 4 weeks now.. it's so satisfying... how can I quit?

>>42171497
just stop faggot

>>42171526
Me and 4 years gf decided it's best if we just let each other go and i'm making my life a living hell now that she's gone... what is there to be done? ;_; my entire life stopped but I still lift.. smoking helped a bit

>>42171496
You want a good grip exercise ? Roll your towel around a pull up bar and hung yourself by seizing the ends of your towell. Try to hold as long as you can.

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I haven't slept for roughly 24 hours should I do leg day? I am running off of sips right now.

What's this bulking/cutting meme? Why is fit suggesting to go to calories instead of protein and greens? Protein is what makes muscle,

>>42171790
Sleep, don't risk an injury.

>>42171578
Boo hoo, quit our continue killing yourself. It's your choice, not your exes.

>>42171790
This is FAKE NEWS. Savage was a notorious C O F F E E B O Y

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I heard that your legs get dibs on protein, is this true? Today I went running after gym, I am afraid that if I keep doing this my gains will be affected.

>>42172016
Is there a magic way to stop feeling like shit other than "just b urself" ?

Guys i'm currently overweight and i don't know if i should do a routine without rest (like bench press + sit ups, the situp would be the rest for the bench) or the starting strenght routine.

What do you guys think? i'll do cardio after the workout and possibly before bed.

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>>42172027
HE A /SIP/BOY AND YOU KNOW IT

>>42172041
To improve yourself instead of wallow in self pity.

>>42172053
>According to the Ultimate Warrior, they would have contests before each of their matches to see who could drink more joe. One time the warrior says, they both drank a whooping 5 gallons of java before a match. That’s like cocaine in liquid form.
C O F F E E B O Y S

Former skelly. Over many years managed to go from 6'0" 120lbs to 6'0" 185. I recently had a nervous breakdown and was unable to eat much or lift for a few weeks. I was put on an anti-anxiety medication that gave me constant diarrhea and i lost even more weight. I'm down to 170lbs and i'm struggling to put any of the weight back on.

Anyone dealt with this? Need some motivation or tips on how to get back into the swing of things.

>>42172041
B vitamins, tryptophan, flax oil for omega 3s..

If I had to guess, I would say omega 3s expel carbon through expansion chains, and flax oil has the shortest omega chains (even though it gets criticized).

>>42164910
I have been told you should retract yout scapular when doubg dumbbell press. The problem is i cant feel shit when i do it. When my back is flat against the bench, I feel the sweet pain, i see my chest become bigger during the exercise and i feel the doms the next day. Which one is the most effective tho?

Does wrestling mix well with powerlifting ? Do I risk brain damages ?

>>42172166
former HS wrestler turned casual powerlifter, can confirm I have become severely autistic ever since I did my first meet

I want to add 5/10 minutes of cardio after my normal daily workout. Boxing seems fun, any tips / recommendations?

So what are the basic staples for a /fit/ grocery checklist?
These are my basics, anything else I should try?
Chicken breast, rice( brown and white), frozen veggies( brocoli only or some kind of mix), greek yogurth, oats, milk, some red meat( beef mainly), eggs, tuna

As for supps I only consume whey
Just finished my cut and want to "clean" bulk so any ideas ingredients are aprreciated

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Daddy grounded me and today is a workout day. How do I build my butte with bodyweight?

>>42172368
drop the white rice
You don't really need red meat IMO, salmon can be less expensive
cottage cheese is good
salad ingredients for lunch, eating too much meat is too expensive. And I'm not even a vegan fag, I fucking love meat. If you have money to spend, then disregard my advice.

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How are.my stats?
Sq: 205 x 5
Dl: 255 x 5
BP: 155 X5
All counting bar
170 cm, 63 kg, 2 months SS

>>42172827
Meant to post a pic of myself but my dog works I guess

>>42172827
How does everyone squat so much. Are my legs that shitty

>>42172374
I can be your daddy sweety and instead of grounding you I'll be pounding you ;)

>>42172878
To be fair, that's my absolute max, and my form goes to shit on the last rep

>>42172827
>squatting 200kgs after 2 months ss
Damn dude you should become olympic weightlifter I bet you could clean and and jerk 200kgs in one year with how fast you progress.

>>42172951
Do you think you're funny, you piece of shit?

What happens if i only bring my arms down until my humerus is parallel with the ground when bench pressing?

I prefer this because I'm tall and lanky and I've hurt my shoulder (not too badly) a couple times and I'm not competing so I don't care if it's the official way to do the lift. Am I missing out on strength by doing this, or is it fine?

>>42172987
>will less rom give me less gains
learn to bench and touch your fucking chest

How do I grow my lats /fit/?
I can do a few proper (3) pull ups at about 230lbs bodyweight and I can barbell row 2 plates for 5 but my lats are hilariously undeveloped

Someone recommended doing weighted planks for abs to me yesterday. I tried it and it's pretty good. Definitely more difficult. Thanks again!

I tried it with 2x 10 kg plates and I could barely balance them on my back. Does anyone have any tips as to how to hold the plates in place?

>>42173057
>with 2x 10 kg plates
Maybe try 1x20 next time retard.

>>42173193
Go back to /b/

>>42172987
Well you obviously reduce the range of motion of the exercise, which is already somewhat short in the case of the bench press. Using a shorter range of motion has been shown to result in less hypertrophy and less (general) strength. It also actually results in you doing less volume since volume is really weight x rep x sets x distance moved, and less volume again means less gains.

On the flipside, if you stop the movement before your elbows go below your body, you don't bring the shoulder into such a vulnerable position that you would otherwise, at least if you don't know how to pack your shoulderblades and externally rotate your shoulders. So even though the exercise would be generally less effective, if that's what it takes to keep you from getting hurt, then it's definitely the better option. It's still a legit exercise, remember people do floor presses all the time, which is kind of similar.

The best option would be to learn proper technique though. I recommend Alan Thrall's youtube video on how to bench press.

>>42173049
Try rowing like this: Instead of pulling the weight up, swing it backwards in an arching motion. You shouldn't even make an effort to bend your elbow, but not to keep it straight either. Let it bend naturally due to the weight pulling it, but all you should focus on is swinging it backwards. "Swinging" might sound like cheating via momentum, but if all the motion is coming from the shoulder, it's really not.
Use a one-arm row for this.
Keep your torso slightly twisted so your shoulder and hip on the opposite side of the arm holding the weight is higher than the side where you're holding the weight. This will give the exercise a tiny adduction component.
Also maintain thoracic extension i.e. don't round your upper back.
While learning this, pick a weight that's light enough for you to hold it isometrically in the contracted position.

Try it and feel the difference. It's not necessarily the best way to row always, but it's the best way to target your lats.

>>42172929
but I already have a daddy, that's why I asked.

What should the approach to deloading be for coming back to lifting after stopping for like 6 months? I was doing SL 5x5 before for about 6 months and ended up getting lazy around New Year before ultimately skipping out on the gym for weeks at a time. Now I'm going back for the first time in a while and I'm not sure where I should start, just warm up with the bar and progress until I find a fairly difficult weight for each lift?

I don't really like chicken, can I substitute it with beef, salmon, sprats and eggs for my meals?

2 questions:
>stalling on The Press™
Failed to hit 3x5 twice with the same weight (65kg/143lbs). Don't have microplates, don't want to buy some. What do I do now?
Do triples (5x3)?
>breakfast for lifting in the AM
Lifting in the morning would be best in my current situation, but I need to eat something proper before lifting. What can I eat in the morning that goes down easy and provides me with enough fuel for the workout?

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What does 4-6x5-10 mean(First item for Day A in image)?

Am i over training?
ABCxDX
A - dead lift, lat pull down, shrugs, cable rows
B - OHP, curls, skull crushers, delt raises
C - incline bench, flat bench, flys
D - squats, calves, leg extensions, leg press

>>42173748
4 to 6 sets of 5 to 10 reps each. Pretty vague.

>>42170749
Guess the best way to describe what I want to achieve is ottermode. I'll start cutting, but to what weight should one stop?

I'm 31, 6'1 170lb been lifting SL and recently PHUL for about 7 months but my lifts are shit. Totally stalled at 185x5 squat, 155x5 bench, 255x5 DL. I just want to look good. Started off weighing 155lb benching 95lb.

1. Should I give up trying to raise those numbers and focus on hypertrophy?
2. Why are my lifts shit?

Is it ok to do deadlift with dumbbells?

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Thinking of switching to PPL.
The case: I don't want/cant do legs.
I bicycle 20-30 hours each week, my knee got osgod schlatters so squats hurt and my cross country skiing genes from my dad combined with cycling makes my legs big enough to get compliments. Excuses out of the way:

Can I do PPxPPxP?

I'm cutting at 1800 calories on keto and can't squat past 160lbs doing SL. What am I doing wrong? Should I go back to eating at maintenance or just drop keto altogether?

If I have shoulder pain that improves temporary from massage, is it safe to workout with lightweights?

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Anyone have experience treating cubital tunnel syndrome? Any tips besides rest and ibuprofen?

>>42166314
Your exhaustion most likely isn't from lack of protein. It's more likely from a lack of sleep, calories, and/or you're just being overworked. Probably a combination.

>>42174501
Should probably mention I'm 5'8 at 165lbs and have been lifting on and off for the last year. I've also maintained a keto diet for that long as well.

>>42166536
5x5 is a good program to start on, it just won't give you the hypertrophy you're looking for. I'd suggest using that program, but adding in accessories for each body part.

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I want to get big and jewcy, don't give a fuck about abs, just want to be thicc.

Former h.s. football lineman, so the foundation is there. What is best routine to follow? Powerlifter?

Is the Armstrong pullup program legit? It looks too intense to me. 5 days in a row with many sets to failure everyday. Sure the gainz will be good but at what cost. Regular training routines will be affected if my arms are trashed everyday. Is it worth it?

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just did 3x3 70 lbs dumbell shoulder press. I feel like shit because i was aiming for 5-7x3 whats a simple way of getting my over press up. i just want to get to the 75s for a set of 5

>>42166858
reporting in, we talked for a bit, she sucked me off, we cuddled and I got her to play a phone game while I snuggled up to her and gave her directions, then I told her to get completely naked and we fucked. I couldn't cum from the sex and we were running out of time so I had her suck me off again. Was bredy gud, her moans were adorable

>>42173292
But in that video his arms barely go past parallel, and I don't really like arching my back like that because I already have so anterior pelvic tilt. I would argue that I'm getting that same range of motion minus lifting my chest way off the bench, and I don't see that as necessary if I'm not competing.

>>42174303
I'm not very learned, but I'd say no. Same thing goes for hex bar. At least for me. what's tough about DL for me (tall and lanky) is the stress on my back when reaching forward for the bar. Pulling from your sides (hex bar or DB) makes it easier. I guess you could keep the db's in front of you, but with the bar between them I think it's still easier than normal DL

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Will I make it in time for the semester?

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Cut or continue bulk? 6'0 190lbs

>>42174965
>bulking
>under 200 pounds at 6'
Lol

>>42174962
Do you jerk off to yourself in the mirror?

Impinged my right shoulder. How long will it take to get back to lifting?

>>42174509
Someone?

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>>42174978
Yeah got told to cut in other thread as well, just wanted to make sure I got enough muscle mass for the cut to be somewhat effective

>>42174509
>>42175028
ask the dude giving the massage :^)

>>42174986
Moved into my dorm, it's just like that.

What is the longest time you can fast without losing muscle?

>>42175083
>ask the dude giving the massage :^)
What?

>>42175083
I massage my own shoulder, it's not that hard

So I'm a 5'10" 135 lb skinnyfat currently running /fit/'s greyskull lp and doing cardio and calisthenics on off days. I'm taking advantage of my noob gains and want to eat at or slightly under my TDEE. Is 2250 cals a day good to aim for?

>inb4 bulk, bodyfat is too high to do that

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>>42174744
>>42174744
bamp

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redpill me on the anabolic window

Should I move to texas even if my lifts are not that good? Just can't progress on ss anymore. And yea I am gaining weight

>>42174962
If you're refering to the semester in 18 months then yes

>>42175860
It doesnt last for 30 minutes.
Studies show that the anabolic window last closer to 3-4 hours. So dont worry about it.

Will cellulite and lumpy butt disappear with weight loss and working out?

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How bad is it to lift before breakfast?
I lift from 8:00 to 10:00 approx and have breakfast at 11:00ish. Big ass cup of coffee.

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>>42176052
I got some work ethic, I think 13 months for acutally making it.

As for fall sensation. I just dumped my gf and I wann look decent.