QTDDTOT

form of what?

>>42206074
Elliptical 10-15 minutes before my lift and 30-60 after

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Rowing is probably the most strenuous sport I've ever done in my life. It's cardio plus strength, rowing 2k is the equivalent of playing two basketball games back-to-back. 60% legs, 20% core, 20% arms; just be sure to google proper rowing form otherwise you'll look like an autist using the erg at the gym

>>42206074
I hit a double ended bag for half an hour a day.

In the winter I cross country ski.

Can I just skip a bunch on my rest day instead of going for a 2km run like I usually do?

does 1pl8 mean lifting the weight of 1 plate or 1 plate on each side of the bar?

>>42206094
>spending 3 hours at the gym

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shit's cash

>>42206331
Each side of the bar, 20kg

When I do push-ups I feel it mostly in my shoulders
I think this is bad but I'm not sure how to fix

>>42206074
which general thread do i post for form check?

>>42206352
Could be your form. Do you keep your hands too far away perhaps?

>>42206360
I try to keep them directly under my shoulders but it's still in my shoulders

>>42206074
Fucking

>>42206367
Your shoulders are involved, they can't not be. Whenever you're actually doing a compound, your mostly gonna hit the weakest part. The slowest man gets eaten, the weakest muscle group decides the work you're capable of with that movement.

>>42206334
Lifting is the best part of my day. I'm gonna make that shit lats as long as possible

I usually do the stairmaster on max intensity or some HIIT depending on how Im feeling

SS isn't working. Now what do I do?

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Can I live off of 100 eggs every day along with water and multivitamins?

>>42206074
As with the other faggots above, I use the rowing machine(erg). I'm clean bulking so I don't want to get too much of a cardio workout, just enough to get the blood flowing before beginning my lifts, so I usually end up doing 1000-1500m, trying to stay below a 1:50/500 pace.

My question is, when I do back squats, I end up with some weird pain in my shoulders when I rack the weight after each set. I've tried varying the placement of my hands across the bar and it hasn't helped. How do I make this go away/what am I doing wrong?

I washed some of my semen socks with some of my clothes and they feel strangely warm. Are these pheromones or something? Will I attract more women wearing these?

>>42206470
Depends how long you want to live

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>>42206074
This is the only cardio you should be doing

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>>42206074
Jaw Clenching > Mewing

I didn't want to end up like Dr. Mew where is lower third is monstrous since mine is already symmetrical with my face as i have a strong skull

Instead i clenched and jutted like i'm angry for a year now and the forward growth has noticeably improved as i no longer have an underbite

i notice that my retainers scratch at night because my guy has changed since i was a kid

the bonus of clench is that the muscle that do a diagonal cut where ur cheeks are strengthen hard and is significantly more attractive.

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>>42206074

>>42206471
>when I do back squats, I end up with some weird pain in my shoulders
This could be a number of things really, but most likely a mobility issue. Try working on thoracic spine mobility before doing squats, simple stuff like foam rolling works really well.
It can also be referred pain from somewhere else. You can try sticking a lacrosse ball or something similar in around the bottom of your scapula and roll around, looking for tender spots. If you find something that hurts, stay on it for a while and feel if something happens in your shoulders.

I feel some pain in my upper right thigh whenever I squat heavy. The wider the stance, the more it hurts. Is it related to my hip flexors? Any way to make it go away before lifting?

>>42206540
Thanks anon.

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What are good ways to stave off knee pain caused as a result of running?

I have compression sleeves, though they only seem to work some of the time. It only begins to ache after running sessions, not during

>>42206560
Well there are many kinds of knee pain, and you're not really providing any details here, but something that works on much if it would be to strengthen your hips and reduce the running volume a little temporarily.

Try this routine before running and see if it changes anything:
http://chadwaterbury.com/ultimate-glute-development/

>>42206554
Be more specific.

>>42206484
Doesn't this shit destroy your knees though?

>>42206074
What's some cardio excercise that won't bore me out of my brains?

>>42206606

When I go down to about 50-60 degrees l start to get a snap pain at the top of my thigh, almost at the groin area. The odd part is that it is only one leg.

Im cutting and keep going over my carb macro because I make protein shakes using milk. Is there a low carb alternative I should use, or do I have to suck it up and make shakes with water?

>>42206811
Sounds like some kind of hip impingement. Since it gets worse with a wide stance, it's probably mainly your adductors. Check out this youtube channel https://www.youtube.com/channel/UC9-iTSRg5jokvrbFLRE6-MA

>>42206865
Just use the milk. No need to be so scared of carbs.

I lift twice a week and do night shifts a few times a week.
If I sleep 4-5 hours after an all nighter, having woke up at 6pm yesterday evening, can I be rested enough to do my workout?

>>42206339
I want one of these but I'm concerned about noise.

>>42206920
They are pretty noisy near the machine but at most paces it doesn't seem to carry far or penetrate walls/doors all that much.

Haven't been to the gym in 5 days.
Won't be able to go for 1 more.
Hold me fit.

>>42206560
run on the ball of your feet, not your heels.

I have lumbar lordosis and am trying to strengthen my abs to counteract it. I also have stopped doing deadlifts and switched to power cleans. Is there a way I can continue doing deadlifts without worsening my lordosis?

>>42207271
trapbar deadlift, romanian deadlift, sumo deadlift
all are recommended for people with bad posture and especially RDL will help you fix it by targeting your glutes

>>42206074
fast incline walk on treadmill before workout for getting a sweat, HIITs on treadmill, about 15-20 after my workout

Is it weird to wear a full face Motorcycle helmet while biking?

>>42206074
I squatted for 13 reps once

Can swimming alone make you lean?

I know to get a swimmers body u need to lift.

But what about simply lean.

>>42206470
Are you retarded or is this b8 m8?

You'll die from cholesterol.

You need 150 eggs atleast.

Question for the American people of /fit/

How many fatties do you actually see on tinder? Not just chubby either I'm talking about whales

>>42208376
Yes.
But swimming with someone else is better for safety reasons.

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is my triceps/biceps ratio fucked ?
it seems to me that my triceps is way bigger than biceps
can someone confirm this?

Will it affect my gainz if I sleep for 5-6 hours but take a 2-3 hour nap in the afternoon?

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>been really lazy with my diet
>regulary hitting ~2500 calories
>have my goal set to be ~1500 calories.
>hit it 2/7 days if that
>calculating religiously, even though I overeat
>double check TDEE
>at 6'3, 200lbs, I'll still lose a half pound a week eating ~2800 calories

Jesus, I thought I was overeating this whole time.. I don't even feel bad now.

My scale hasn't moved for awhile, but I did drop another pant size.

Maybe it's the gainz? Progress pic from some months ago, not much changed since.

>>42208521
they're both small as fuck, lift more.

Can I escape ottermode if I lift big but dont get enough calories? I need almost 4000 calories to gain weight, but rarely get much above 2000

What are good cardio days for PPLPPLR?

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>>42206074
Anons,

Do I have a babyface and should I just shave my shit off?

I'm 32 next month.

>>42208698
>I need almost 4000 calories to gain weight
no you don't. Post stats.

>>42208778
you look like a mix between David Bowie and Michael Shannon

>>42208861
145 lbs (never been more than 155)
5'10
very active metabolism

calculators say i need between 3k and 3.9k cals a day

Need an android app that calculates distance/calories burned while running, without it being the main screen(ex. I can do other shit on my phone while running instead of the app stopping)

>>42208946
>very active metabolism
you literally do not know what that means. People don't magically have metabolism that increases calorie burnoff 1000+ calories. You haven't been counting calories and you don't need that many.

observe pic. Even if you do burn 300-400 through exercise daily (i'm betting you don't) you would only need 2800 calories absolute maximum.

>>42208974
try strava. No running app will calculate calories, too many variables to input to get any sort of accuracy.

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>>42208989
am retarded, forgot pic. Point still stands.

I have some lower back pain that I'm rehabbing, is there any alternatives to heavy shrugs?

>>42208931
Is... Is that a good thing?

I'm substituting a lot of soda drinking with water now. Like this morning, I'd usually wake up and drink a Coke every day for the past 20 years almost. Now I woke up and drank two glasses of water instead, and yet I'm thirstier than ever. Why am I more thirsty after drinking water than I was after drinking Coke?

>>42206074
I work as a bicycle courier.

>>42206621
You joking or just a dumb nigger ?

>>42208989
>>42208993
im basing metabolism on exercise level. i work out and exercise often so my metabolism is higher than normal. on that website i would pick heavy exercise or athlete level. others say something like very active exercise or metabolism

>>42206788
Any cardio exercise while listening to a good podcast. Preferably no sitting down.

How difficult is it to bridal carry your wife?

Most people say its pretty easy, but what if shes a lil thicker (high test)

Also, what exercises have the most carry over to carrying a woman?

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>Be a leaf
>Check milk (store brand Neilsen milk)
>9g protein per cup
>12g of sugar

As someone who's gotten their diet in check holy fuck, is milk supposed to be this sugary? Doesn't seem like it's doing much good to cut out pop just to replace it with sugar milk, I thought it's supposed to be healthy?

>>42209071
>. i work out and exercise often so my metabolism is higher than normal.
describe working out and exercising often. Because if you're ottermode you're not an athlete.

>>42209148
milk has always been a cheap protein source, not necessarily a good one.

>>42206074
Usually biking, either on a mountain bike or on a stationary bike at the gym. Occasionally will throw a walk in there.

Dunno if there are many benefits other than enjoyment, but apparently it's not too bad on the 'ol joints, so that's nice.

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I am thinking about buying these dumbells (2x20).

Is it possible to buy any bar and make it a barbell, or are there particular sizes I have to take in account?

>>42209171
I buy bulk chicken for cheap protein and enjoy it, I just swapped out pop and juice for healthier stuff, but I might as well just have coffee in the morning if milk has so much sugar in it. How can something with more sugar than protein be considered good by /fit/ standards?

Or is just my shitty Canadian bagged milk?

>>42209188
>How can something with more sugar than protein be considered good by /fit/ standards?

Chicken costs $3 a pound. Milk costs 2 bucks for a gallon.

go figure.

Last thread reached by limit and I never got an answer >>42205447

>>42209195
So I shouldn't drink milk then if I can afford not too? Water and Whey?

>39 grams of sugar in a can of pop
>12 grams of sugar in 1 cup of milk
>Roughly 1/3 the sugar of a can of liquid sugar is in a cup of milk

I'm a skeleton and I just can't add weigh so fast on Stronglifts 5x5

Or at least I can't do 5 sets, or I collapse. Is it okay if I do the sets 3x5? I used 3x5 for the last two weeks and it felt much better and I was able to add weight, without my form going to shit

>>42208521
Triceps are like 70% of the arm.

>>42209499
No since the programme is designed around 5x5

De-load the weight, achieve 5x5 and add smaller increments compared to beforeand and that should help

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>>42208778
Wait... I know you.
I remember your beard was shit, so you don't even have the option to go full gay lumberjack, unfortunately.
Your head shape looks good, so you can go bald if you'd like. But honestly, your hairline is fine, no need to take drastic steps... YET.

I'm sore in my back just below the shoulderblades after deadlifts, am i fucking up my form?

2.5 to 5 miles walking a day.

Is it possible to get from 125lbs OHP to 135lbs for at least 3 reps in a month with adequate diet and recovery time?

I just want that 1 pl8 OHP mayne

>>42209008
I'm not sure

>>42206311
>2km run
you should run more my man, or just do hill sprints if you don't like running, it would be far more effective than a 2km run.

>failed last OHP reps during 2nd and 3rd set 2 times
>deloaded 10%
>barely managed to finish 3x5
Why? Before I failed my OHP I pressed it 3x5 no problem, I was at 115lb.
I also started feeling discomfort in my left shoulder few weeks ago. Watched hours of shoulder joint stretching/warm ups and form instructions. Doesn't seem to help.
And the deloaded weight I used to be able to press with no issues at all just over a month ago. Shit really pisses me off desu senpai

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if i hit a plateau in cutting and my weight loss is really slowing down, is it a good idea to take maybe one or two days to eat at a caloric surplus to kinda "reset" or "buffer" my metabolism, and then go back to cutting every day?

>>42209132
bump

>>42210071
One refeed every 2 weeks. Any more is unnecessary unless you are under 15%

I hate cardio with a burning passion, but whenever I get on the treadmill or elliptical I listen to reportoftheweek. His voice makes me feel at ease.
https://www.youtube.com/watch?v=mflOx5tECRc&t=6s

What are some meals you can prepare for the week so that you don't have a bad diet and still get gains?

If you had to choose between being an armlet or a leglet what would you choose

http://www.strawpoll.me/13488252

>>42206074
Sled work on training days followed by 10min cool down on stationary bike.
KB Sport on rest days

Generally speaking how accurate are machine readouts? Like if it says I burned 500 cal did I or is it jewing me?

Got a cold and headache, but it's deadlift day and I'm busy next two days.

Should I go to the gym?

>>42210428
portion of sweet potatoes
portion of chicken breast
portion of vegetables
find a flaw

>>42208482
San Francisco, 1/25? I don't think fatties use tinder in major cities

>>42206074

Normally treadmill and then the rowing machine, currently using elliptical because I hurt my shin and the impact from running is a cunt. I love using the stairmaster (the vertical treadmill one) but there's only 2 at my gym of which one has been out of order for the past month and there's always someone hogging the other one for hours straight.
I go to spin classes on my off days, I wish I knew how many calories I was burning with it.

Can ottermode be reached with only dumbbells?

>>42210705
A cold is fine, but a headache is not. It will only get worse if you go work out.

>>42210672

It uses an average to work it out so it's not going to be exact, it helps if you put your details into the machine but its still going to be averaged. I see figures tossed around like 15-20% above or below.

I bought some frozen chicken breast today instead of fresh, I want to put seasoning on it but I'm cooking from frozen, will it still work?

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Which one is the better set structure, /fit/?

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I am a novice lifter, started april. I was wondering how to deal with plateaus and if anyone can share some advice. At first my lifts progressed really fast, but now, some lifts can stay unchanged for a good while. For instance I have been trying to break 40kg OHP for over a month. My squat can take two weeks until I can even increase 2.5kg. I've been doing butterflies with 18kg for almost two months until I started increasing weight. Other lifts like diddies or bench show some type of progress every session.

So I was just wondering wether I have to stop worrying and continue or do something. When do I really consider a plateau problematic and what do I do to break through?

>>42206074
What's a good pre workout?

>>42210115
Strong delts and core, that's all

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Will this help with grip strenght?
I've been squeezing it like this, without index finger, to try to activate pinky and ring finger more.

If it helps with grip strenght is it better so sqeez it for reps or hold it for some time?

Does the 1 g protein per 1 lb of lean body mass still apply if I never train legs or can I eat a bit less?

I figure I need less protein if I'm not trying to build all that extra muscle tissue?

>>42211117
Either invest in some microplates, take much longer rests between sets or focus on getting in more reps per set before you move up in weight.

For OHP I move up in weight once I can do 5x5. If I fail at a certain weight before 5 sets, I remove 5lbs from the bar and finish my sets.

It also helps if you can identify the "sticking point" of your stalled lift, so you can isolate the weak muscle and make that part of your lift stronger.

>>42206508
u take before/after pics?

>>42206074
Cardio for the day looks like this.
>Start with Stairmaster for about 10 minutes (170cal)
>Treadmill at max incline (15% until I hit 50 cal)
Then I go about my normal lifts and normally will do some sprints right before I go home to round it out.
>Sometimes I will sub sprints with jumprope if I'm not feeling up to sprinting (Ie leg day)
>Also surfing is pretty good
I should start swimming to help my surf gains but i'm too lazy for that.

>>42211039
I like pyramid up, because it helps me warm up and get the mobility I need for a good heavy squat.

If I'm going for a PR/Testing maxes that day I only do one light warmup set and then try to hit my PR, then go down in weight to get more volume.

But im DYEL, so what the fuck do I know.

Does cardio ruin gains? If so how long after a workout can I go run?

What size of shirt would a normal sized, healthy, 5' 6'' guy in his 20's wear?

I'm gonna order a shirt in that size so I can hang it up in my room as visual motivation/reminder. Then it will be a milestone when I'm finally able to wear it once I reach my goal of being at a healthy size.

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>>42210930
yes, it can also be reached with only abs and push ups

Currently at around 17% bf, looking to recomp. I've been told that the best way to do this is to run about 300 kcal less than my TDEE, and keep up the proteins. I get about 110g a day on 1800 calories, will that work? For lifts, I'm doing PPLPPLR, but I just started.

>>42211566
5' 10", wearing M/M, 131lbs

Street basketball.
Mostly 3s with old friends.

How do I get a bigger dick?

Can you eat too much carrots? I snack on them all day. I'm keeping track of calories as my goal is to lose weight

currently i'm

6' 1"
165lbs

looking to hit about 155lbs

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I'm attempting to improve my sitting posture, and I've got a couple of questions:
1) How curved should my back be?
2) Should I be sitting directly on top of my pelvic bones?
3) Should I ever lean against the back of my office chair?
4) Does good posture ever not feel awful to maintain?

Best ab/chest workouts? Been on greyskull for 6mo, want to isolate these

There's 5 gyms close to my place and there are literally zero squat racks between them.

How much will it cost to build a basic home gym?

the leftmost side of my left knee hurts when squatting, any help?

>>42206074
>cardio
Uhh...I walk to the gym and back. About 30 minutes of low intensity cardio 3 days a week.

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>>42206074
I believe to have carpal tunnel syndrome could lifting and wrist exercises help me im new to fit also im thinking about getting braces could this affect me in stuffing my face to gain weight any other form of advice for braces??????

>>42206480
>>42208402
>"Should I go vegan because cholesterol is bad?"
>Nah man, cholesterol is okay, especially eggs, they increase your HDL to LDL ratio because one badly set up study with 14 participants proves it.
>"Okay are 100 eggs a day okay too?"
>BRO, YOU RETARDED? YOU WILL DIE FROM CHOLESTEROL
Make up your mind.

>>42207323
what's the difference between RDLs and sumos as far as muscles being hit?

>>42212180
It's a completely different exercise. Did you by any chance mean stiff legged deadlifts and RDLs? Because those are more similar.

Anyways, if you actually meant sumo, here's the deal.
Sumo: More activation in the glutes and quads. A little less in the hamstrings
RDL: More activation and tension in the hamstrings. Still a lot of activation in the glutes but less in comparison to sumo. No a lot of quad activation.

The RDL is a assistance exercise if you do powerlifting and a great hamstring builder if you're a bodybuilder.

>>42206074
I jog for about 2.5 miles.
And my question is what's a good preworkout to take?

>>42211829
Get a penis transplantation.

>>42206074
What is the sips meme?

Is a halter that weights about 2.5kg better than one of 1kg?

>>42212283
Thanks anon that helps me a lot. Could you also give me a breakdown of muscle activation for trapbar deadlifts? I have poor posture and your previous comment about diddy alternatives caught my interest.

>Started losing my hair at the front
>Lately the front of my hair is permanently itchy

Is this normal? Does hair loss itch? Or am I making it worse by scratching so much?

>>42206074
How do I find a program?

>>42206074

8 100 meter sprints for hit, walk the curves

500 free 500 breath 500 free 500 breath for swiming

i was a distance runner for 4 years, than in highschool i switch to football and wrestling. now i lift heavy and need to cut. i actually need to do more cardio i've been putting it off.

i am 210 and 21 percent body fat.

>>42212396
>Could you also give me a breakdown of muscle activation for trapbar deadlifts?
Trap bar deadlifts have more quad activation but less hamstring. They're generally safer to perform because you are going to have a more upright torso. The movement is more similar to a squat than a hip hinge too.

What problems do you exactly have with your posture? I don't want to tout them as the go to exercise for good posture, but conventional deadlifts and face pulls have done me a great service in improving my slight kyphosis.

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so I bought one of these I usually put a little water in it. How do I keep it stationary when biking or jogging. Thanks

>>42212482
You must learn the Fujiwara style of drifting.

>>42211583
Seriously?

Would u even have to make the push ups weighted?

>>42212433
Search for one that matches your level.
Eg beginner etc. Then pick one and go for it. They're all pretty similar anyway.

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>>42212564
https://www.reddit.com/r/Fitness/comments/2lkxuf/been_doing_nothing_but_chinspull_ups_for_years/

This faggot did it with just pullups/chinups and weighted versions. But his legs look like shit.

>>42212460
I believe my posture is lordotic, emphasized/made worst with a beer gut. I filmed my lifts and could never get comfortable with squats and conventional diddys. I still want to cut the fat with cardio + compound lifts but the trapbar is usually taken at my gym, so I want to try throw in some RDLs/sumos I can still do by the benches.

I went to a PT for a few times and he said to focus on abs/hamstrings/glutes, so I also do some bridges, "vacuums", and other small exercises when I'm at home. It doesn't help that I sit in an office all day too so I gotta get up and do back stretches against the wall like a weirdo every hour.

>>42212319
Energy drinks do me just fine.

A pre workout powder I've heard that's quite popular is one called Jack3d

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>>42212644

>>42212644
Oh snap, his legs no where near blend in. Would lunges suffice to balance out the legs do you think? Weighted. Deep long stance to hit hams as well as quads

>>42212653
Lower back lordosis is usually the result of anterior pelvic tilt, especially if it comes from too much sedentary sitting. The PT was right, strengthening your abs hams and glutes is the way to correct the posture. Also try to consciously sit with good posture in the office. I know it's hard but it really helps.

Athlean X usually has solid content when it comes to these kinds of issues but I can't really recommend anything cause I've never been in a similar situation. Hope it works out. Here's the video: https://www.youtube.com/watch?v=K-CrEi0ymMg

>>42212801
Cool, I'll keep at it then. Thanks for the info.

>>42212702
Just get a used barbell and 2-4 45lbs plates. No rack necessary, just clean that shit up and do front squats. Use the same weights to do RDLs so your neighbors don't complain about the noise . Et voila, you don't look like you skip legs. Just focus on increasing reps, TUT and other thing you can manipulate in your training. There are different ways to go about progressive overload for muscle growth alone.

>>42212644
>>42212666
Horse shit "he did only chinups", you don't get abs, chest and triceps like that from fucking chinups.

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>>42212644
yea but you need to do proper push ups, your elbows need to go backwards not sideways and you need to do them slow.
Of course if you have dumbells it is easier and you can control your body proportions way better.

>>42206074
I swim 5 days a week for 40+ minutes absolutely wrecks me

>>42208581
6'3 185ish hefe how the fuck are you eating 2.5k a day and still losing? Maybe it's recomp?i do like 1800 a day and I'm stalling

>>42212877
Contrary to your limited knowledge a chinup is a real full upper body movement if you have good form.

Chinups have about half the activation of a bench press with the same weight. Add that upp and you get an acceptable looking chest. The long head of the triceps (the biggest part of the triceps) is responsible for shoulder extension. What muscles do you think are finishing the movement of the chinup and pullup past the point where the lats are fully engaged at full adduction? Traps, rear delts and long head of triceps. Both movements also activate the rectus abdominis to a significant amount and the obliques to a lesser amount because the perfect position in which you can exert the most force on a chinup involves your body tilting slightly forward, so your abs have to support the weight of your legs in an isometric fashion. Obiques just have to balance it.

I recently got pretty out of shape (I think I'm around 28-29% body fat right now), do these low carb high fat diets really work for getting lean?

I calculated that I should be getting roughly 120 grams of protein a day, (which correlates to 25% of daily intake) and am gonna start slow and cut my carbs to 25% before I eventually cross the threshold of less than 100grams of carbs a day. This leaves 50% of my daily calories to come from fats. Is that ok, because it sounds pretty fucked for someone new to fitness like me

>>42211039
Ive been making good gains on 1-2 warmup highrep and increasing weight for 3-4 sets

>>42212959
They seem to be easier to adhere to for some recovering fatties because they eliminate sugar completely but they don't have an effect past the adherence to a set caloric deficit. Being in a caloric deficit is what makes you lose weight. High carb low fat, low carb high fat, only eating clean foods and lots of veggies, all have the same effect. They decrease calories.

Whether you do keto or not, you have to restrict calories. I recommend you keep a big amount of vegetables in your diet regardless of which diet you chose. They're healthy and very necessary in any healthy diet.

>>42212659
thank you mane

>>42213043
Yea I calculated the calorie deficit I'd need to reach to lose a pound a week, but was wondering the health benefits of high fat low carb. For example, I assume if I ate 1800 calories of only carbs a day I'd lose weight overtime, but my body would just be a big squishy tub of lard. Is this the same case for high fat diets, or can I become lean (with a decent amount of exercise, of course) with a diet like this?

>>42212956
That's interesting. Alright, I'm proven wrong.

>>42213136
As long as you meet your protein requirements of around 1.5-2g per kg of lean mass and you do heavy lifting it doesn't make a difference if you eat keto, high carb or anything else. Keto doesn't magically make you retain more muscle.

>>42213183
>is this diet healthier than this one
>stop talking about magic
kek what the fuck

>>42213136
Obtaining 50% or more of your calories from fats is fine, though you'd probably do better just googling the health benefits than asking here.

skinnyfat here, 6'1, 183lb. been working out for a couple months, started SS last week. very weak lifts. should i be eating to lose or gain weight? on one hand i dislike what i look like right now and putting on more fat will make me look worse. on the other hand i have no muscle to cut down to, progressive overload is hard enough as it is and eating at a deficit while lifting such meager weights at such a low volume doesnt seem like it would accomplish much.
thoughts?

>>42206074
DDR

so i recently got a pullup bar
can i train lower and middle back with it and if yes, how ?

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I've been doing SS for about 7 months now and i've stalled and deloaded a few times already. I'm a 6'1 225 pound fatass so progression is slow but I was getting some.

What routine should I move on to? My goal right now is just to lean out and not look like absolute shit.

>>42213232
>kek what the fuck
>>42213183
>it doesn't make a difference

What was so hard to understand about it? Also unless you read scientific papers and published studies involving subjects that have similarities with you (not morbidly obese, female or elderly) you get nothing put fitness and health magazines citing losely related studies that don't prove what they promise in the article because saying "YOU WON'T BELIEVE HOW FAT WILL MAKE YOU SLIM" is a better headline than "A high fat diet might be easier to adhere to for certain individuals but doesn't make a difference in body composition and weight loss."

Will I die of blood clots if I start lifting when all my life I've had a desk job and hardly move around all day? I keep hearing stories about that happening

My current lifting program involves working out two parts in one day three times a week:

1.Chest/Triceps
2.Rest
3.Back/Biceps
4.Rest
5.Legs/Shoulders
6.Rest

Would it hurt my gainz if I did one part every day with only one day of rest?

Monday: Chest
Tuesday: Triceps
Wednesday: Back
Thursday: Biceps
Friday: Legs
Saturday: Shoulders
Sunday: Rest

My workouts sure would be shorter. It's much easier for me to have a shorter workout every day rather than three longer ones in a week.

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I have been lifting for years but never bothered asking this.
When people say they do for example 5X5 does this mean that they will keep doing reps and they average about 5 each or should I stop at 5 even if I can do 6 or 7 if I really push myself on the 1st or 2nd set?

Will a black coffee with 1/2-1 tsp of sugar fuck up my fast? Probably a stupid question. But I'm not due to eat for another 2 hours and I'm tired as fuck. Black coffee on its own is too bitter for me so I was wondering if I could get away with a tiny bit of sugar in it.

>>42213927
5 sets of 5 reps exactly. Some routines will have the final set to failure such as 5/3/1.

Am I wasting my time by not cutting, I am kinda fat 100kg, 5ft11 with maybe 5 years lifting total. If I got to 90kg would have abs again, but I have been bulking last year and half to try and get stronger and bigger.

Am I wasting my time bulking with 10kg of execs fat, should I just cut for a few months then get back to it.

>>42213948
Drink it black and man the fuck up. You will learn to like it. Don't add sugar to shit for no reason

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I'm a newfag.
Whats cutting?

what would build by shoulders better, db ohp or bb ohp

newbie here

I started a routine and after my first workout I got pretty bad doms, and when I did an exercise a couple of days later that used the same muscles (triceps) I had to go down a weight because they felt even weaker.

I get that once my body gets used to lifting this won't be an issue but what do I do for now? Did I overwork my triceps? do I do the same amount of sets/reps but with a lower weight for now?

When I first started the weight I used was comfortable, and I only struggled on my last reps of my last sets.

its 722 and im about to fall asleep but i dont want to sleep until at least 11 what can i do im also about to masturbate how do i stay awake i dont want caffeine

>>42206508
how's this work? just put teeth together and clench for reps?

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>>42206074
Riding my bike everywhere

How do you listen better? Both physically and mentally. I just got a new job at a garage where the boss reamed my ass for not being a good listener and not being aware enough. Please help.

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Did I make it /fit/?
Does this mean I'm Chad?

>>42214739
calorie defecit, so eating less than your maintenance doing cardio to burn off calories.

>>42208996
High Rack pulls are about it. But would not recommend if back problems. Guess you could try it and see if it works for ya.

>>42210672

If I'm using cardio calories to cheat on a cut, I half what the machine says and just eat that. Hasn't fucked me yet.

Can someone show me an example of good muscle insertions vs bad?

I want to run 3miles

squats and deads tomorrow though

how hard am I gonna get fucked if I run?

does it frequency of protein (and other macros) intake throughout the day? is it better to do it in smaller portions but more often or this is a meme and it would be fine if I get the vast majority of it in only 2 meals?

>>42215731
fuck it running hard

will pr deads tomorrow

will post after hitting pr

if I don't come back I'm an irredeemable homosexual

>>42215780
dropped the spaghetti in this fucking post

does it frequency of protein (and other macros) intake throughout the day ***matter***? is it better to do it in smaller portions but more often or this is a meme and it would be fine if I get the vast majority of it in only 2 meals?

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Can someone please post a beginner running routine to train stamina? And running infographics if possible.

>>42206865
Almond milk my dude

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what's are some good brands of workout clothes? i guess i'm specifically looking for breath-ability or something.

>>42215887
run until you get tired
repeat

>>42215984
That nike dry fit type material. Does not have to be Nike just that sort of material is my preference.

>>42215887
nice breats

>>42206085
FPBP

>>42206996
True
>>42206905
Alternatively, get a water rower. Looks and sounds beautiful and quiet, rowing one of those is like meditating in a beautiful meadow

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>>42206074
My upper abdomen or upper part of my torso looks inflated instead of flat, while the lower part of my torso or abdomen is flat. From the side view it looks like a P

What the fuck happened and how do I fix it? Even when I was fat as fuck my stomach did not have some weird ass shape.

currently 440lbs
I started going to the gym with a trainer for 45 mins since may
weighed in three days ago and i gained weight, 442

wtf

>>42216180
just post a picture of your problem. No idea what's going on in that pic

>>42216180
Pectus excavatum?

>>42216245
>No idea what's going on in that pic
I circled my upper abdomen in the drawn diagram
it protrudes further than my breasts, then the lower half of my body is flat

>>42216258
There isn't a hole. There is a bulge of fat flesh or whatever the fuck only at my upper abdomen and not my lower half. When I was fat it wasn't there, when I was skinny it wasn't there. When I started exercising and working out it just developed.

>>42216236
your trainer doesn't know what he's doing.

>>42215815
I saw one study that suggested that older men absorb protein better in one whole sitting than younger men. So by that logic, it would benefit you more to get it throughout the day. Carb and fat macros I have no clue about.

>>42214943
Good: Arnold/Frank Zane/any other top tier bodybuilder.

Bad: You'll know it when you see them because no matter what size they are they look like shit and it's not because of imbalance.

>>42216258
>>42216260
>>42216276
That's why I said to post a pic of you. Because I don't know if that extrusion is bone, fat, or muscle by a line drawing.

Possibly fucked up ab insertions? I know a guy who had one that was tilted and way off center almost to his serratus/obliques. Just one ab muscle.

>>42216276
Some form of pigeon chest then?
Sounds like your are in the wrong place

>>42206074
sex

My buddy who I started to go to the gym with for a year doesn't seem like he's motivated anymore. He always comes to the meetup late, trailing behind me in lifts, and it doesn't feel like he has the same drive to workout that I do. What do I do?

>>42216339
suck his dick or get his dick sucked

>>42216299
What's a pigeon chest? A disorder?

>>42216294
It's not bone. It's fat or muscle as I've stated already. What is an ab insertion?
I am not some broken unhealthy freak, I have no bone, organ or cholesterol problems and am physically in shape.

>>42206074
How much test do I have to cruise at to maintain a Jeff Seid-tier physique once I reach it?

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New machine at gym, the fuck is this thing? Like I get the mechanism but does it do anything other than spinal damage?

I'm a skinny guy, not skeleton but close. Should I worry about abs? What ab workouts are best?

I'm doing a PPL split, when should I plug abs into that?

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>>42216500
>calflet detected

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>>42216500

>>42216541
Plugging it into legs is best, you could technically do it every other day at the end of every workout with just a quick 3-6 sets. Abs are the kind of muscle you can frequently hit that recovers very quickly.

As a skinny guy focus primarily on gaining weight first, abs aren't shit if you're a skelly and they look like shit on you. They should not by any means be a priority for your workout regiment.

6 months of stronglifts and 1 month of texas method and my arms and legs are making good progrss, my pecs are nonexistent and only have a faint abb outline under a shitty gut. What accessories can i do to fix this?

when should i eat before gym for maximum energy?

>>42216572
>abs
train them more and lose some fat

>pics
incline bench, db or cable fly, chest dips, push ups (not all of those, pic 1~2)

>>42206346
Bit 1 pl8 is 20kg, so 1 on each side would be 40 plus bar which is 60kg, so is lifting just the bar equivilent of 1pl8?

>>42207005
Hang in there! Here, grab my peepee!

>>42209015
It's sorta how if you eat a light breakfast you'll feel hungrier sooner than if you didn't eat at all

>>42216572
One high volume day for chest/push, one intensity day.

Hit abs directly through machine work or leg raises, free weights are not particularly good on abs as you end up using a lot of other muscles for stabilization. I speak from experience, used to workout on abs at home with free weights and barely felt them.

>>42209148
brazil here

our regular whole milk have around 5g of sugar, however, only 6 grams of proteins, so its a bit balanced i guess

>>42212178
>"Should I take aspirin to help this fever?"
>Yeah man, aspirin is okay, especially when you don't use it for extended periods of time.
>"Okay if i take 100 aspirins per day is that okay too?"
>BRO, YOU RETARDED? YOU WILL DIE FROM OVERDOSE
Make up your mind.

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Current routine for arms:

- Curls
- Cable
- Bench
- Row
- Seated Shoulder Press


What am I missing in going for /aesthetics/??

>>42216339
Not for everyone, it's just good he's keeping it up tho, even if he isn't getting huge and breaking prs

Hey guys, first day at the gym tomorrow, any advice? Nervous but happy to take the first step

I've been lifting for 2 months and have went from 174 to 190.
But I'm at 20.5% body fat

Do I just keep training or should I start looking at dieting?

5'11" 190 lbs
Deadlift 285
Squat 215
Bench 170
OHP 95

>>42216769
Practice form first. Don't go heavy because you're anxious at others laughing at you, perfect the form.

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>>42206074

What neck exercises can I do that give me gainz without giving me the feeling that I am trying to rip my head off.

>>42216811
knob slobbing, either yours or anothers

>>42216797
thanks man, i'm more nervous about whether i'm going to be doing effective exercises than people laughing at me to be honest, I research and research but still it feels like i'm going to walk in knowing nothing. The advice i hear goes something like "Do what works for you" which is great but not when you've never lifted and don't know what will work for you lol

>>42216838
if you're worried about that, find a trusted beginners program and follow it, don't try to make your own. Do some research, find what program makes most sense to you.

>>42216857
Thanks, i will certainly do that. Atleast it'll get me in the gym and feeling confident about a set routine. If there's anyone kicking around feeling like answering noob questions i have another. Protein shakes: when and how much. Should i even bother if im a recovering fatty? Is that something you start using when you build muscle? Sorry for dumb questions, everyone has their own specific opinion so it's hard to get a straight answer online.

Fatass here trying to cut and starting a PPLPPLx routine. Is there any day I can safely do Cardio?

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Choose two:
-Incline Bench
-Flyes
-DB Bench Press

>>42216923
Same guy as before.

>Protein shakes: when and how much
See how much protein you need for your diet (again this requires research like most things do), if you need to supplement like most people, do so. After workout is best time.

>Should i even bother if im a recovering fatty?
If you're going for maintenance or cutting, you still need protein - just keep the calorie count as required for your goal. Cut out a snack and replace it with a protein shake if you can't fit it in. Protein will always be necessary, cutting or bulking.

> Is that something you start using when you build muscle?
Protein shakes are just a supplementary product, you use it if you can't attain the proper amount of protein like most people, who can't usually. Around 0.6-1g per pound of body weight is the debated range.

>everyone has their own specific opinion so it's hard to get a straight answer online.
This is why you should continuously do research and look at multiple different opinions and sources to decide what is best.

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Right now I'm sitting at about 20% bf. I bulked around 17% and my chin/face bloated up with fat.

If I stretch my face I can sort of see my jawline without the fat. Is it reasonable to expect this to be visible at sub 15% or will I have to cut more?

>>42217124
1+3

>>42217287
get fuckin shredded breh

>>42217303
yessir

>>42217294
thanks bud. i was doing all 3 + bb bench and dips and that day was getting too volume heavy.

>>42206450
such a beautiful analogy

>>42206074
I don't into basic biology...

What are the effects of an inconsistent caloric surplus when weight training?

Specifically, if I eat at or above maintenance every day, but some days exactly maintenance and others above by 1000 cals, how does that work out? Could it all balance out, or would you be building no muscle on maintenance days, and putting on fat on 1000 cal days?

Cheers.

Is a high fat diet a meme?

>>42217528
your weekly surplus will be increased so you'll still gain fat and muscle

>>42212936
Wow dude, how bad is your lifting affected?

Should you do diddlies on Pull day or Leg day in a PPL?

>>42206074
What's the best way to go from 12 pullups to 23 in a week? I need to score a near perfect PFT for the Marine Corps.

>>42216618
1pl8=one plate of 20kg on each side: 20+20+20= 60
2pl8= two 20kg on each side:40+40+20=100
3pl8= you get it by now: 60+60+20=140

>>42208778
You look a bit like a serial killer but you're not baby face'd

>>42217701
PPL is an aesthetic focused routine, and Deadlifts have no place in such a routine. Put them on Pull day if you really really want to do them.

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>>42209550
Surely there must be a way? If full beard is out maybe stubble?
>YET
I'm JUST preparing for the genetic inevitable senpai
>>42218255
The only thing I kill is women's attraction to me mate...

>>42218306
You'd probably look better bald, give it a try.

>>42218306
Try changing your facial expression so it doesn't look like you are about to an hero

Is 48 hours long enough to wait between gym sessions?

>>42218306
Lmfao you dont have a babyface you look old as fuck. You're confusing having a recessed face for a babyface.

>>42218337
Depends on your routine.

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>>42218316
>give it a try.
I have.
>>42218331
>Try changing your facial expression so it doesn't look like you are about to an hero
Good point. How's this?
>>42218341
>you look old as fuck.
I'm 32... Actually yeah, I am old. Fuck.

got a 10 day long prednisone prescription for excema, thinking about not doing it because of the side effects its 40mg/day for 5 days down to 20mg/day for 5 days

Anyone have any experience with prednisone before?

>>42206331
>counting the bar at all

>>42213854

bump

>>42218410
buzz suits you very well

right now your hair makes you look like that fuckface guard from the green mile

Is 40kg ohp for 4 reps just as good as 37,5kg for 5 reps or better?

>>42218698
About the same.

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Can /fit/ advise me on what to do next? Am I gaining too fast? Should I bulk or cut or what?

Kinda lost here
Current stats 18y/o
76kg
5'10

Squat 130kgx5
Bench 77.5kgx8
Ohp lmao 45kgx8
Diddly 125kgx5 (only just started training it)

Pic related me now

Will post a pic from last month.

I think I'm gaining too fast

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>>42218799
Last month

I enjoy hiit classes because 1 there are hot girls there and it gets me hype, (dating one now), And 2 because I get competitive and the cardio ends up fun.

I also cycle long routes once or twice a week

>>42218805
get rid of the glasses

>>42218558
>right now your hair makes you look like that fuckface guard from the green mile
kek
Savage but honest. Thanks man.

>>42218858
They suit me anon not even keking

>>42218799
What's your goal? Strength gains? Aesthetics?

This is pretty straightforward.

>>42206074
I do all 3, but I'd suggest picking swimming if you intend to do only one

>>42219014
I just want to look good with good lifts and be healthy and fit at around 15%

>>42219041
Then lean bulk, my man.

>>42219050
Thanks senpai.

What body fat % do you think I am?

Would 2600cals a day be a lean bulk for me or what?

>>42219082
Use this. Might not be accurate but should give you a general idea on what your tdee is. Rule of thumb is to eat 500kcal above maintenance for lean bulking, 500kcal below maintenance for cutting.

http://www.fitnessfrog.com/calculators/tdee-calculator.html

>>42219120
Thanks Anon, really appreciate that you took the time to reply and give me advice

>>42219151
I just really like your frame, anon. N-no homo.

>>42219173
Haha thanks man, that made my day :)

>>42216713
Forearm and tricep workouts.

Anyone here with good experiences with a bodyweight routine? The gym in my college is crowded all the time I was wondering if gains are possible in my dorm room

Been doing StrongLifts for little bit more than a month, feel like recovery time for squats especially is not enough and decided to split workout in two, total of 4 times a week.

Mostly upper day

Bench
Lat pulldown
Ohp
Dumbbell curl

Mostly lower day

Squat
Deadlift
Barbell row
Triceps extension

5x5 for main lifts, 3x8-10 for aux. Does it look OK?

>>42219520
Decrease squat volume. Do 3x5.

>>42219520
It can work. I'd move lat pulldowns to lower body day and move triceps extensions to upper body day.
Or you can do what this guy says >>42219585

I bite my fingernails and insides of my cheeks like a fucking autist and i'm curious if this is cutting into gains? for example i've got 100 healing points a day and i end up having to spend 40 on my fingers and 60 on muscles instead of just spending 100 on muscles.

>>42217270
Awesome, thanks for so much info, i will implement this into my diet for sure.

Are vaans shoes ok to lift with?

>>42206074
Max incline walking on a treadmill for 30 minutes at a pace that keeps me from being able to talk much. Do this 3-4 times a week usually

i bicycle to my destinations

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Pls respond

I've been lifting for 2 months and have went from 174 to 190.
But I'm at 20.5% body fat

Do I just keep training or should I start looking at dieting?

5'11" 190 lbs
Deadlift 285
Squat 215
Bench 170
OHP 95

What do i do if i keep binge-eating right at the start of the morning? It is killing my motivation to go to the gym and do anything else, really.

I've seemed to have plateaued on OHP and want some advice. Should I just deload next time or do higher reps lower weight to help break through. I'm doing GSLP currently and at 95lb OHP

>>42219986
Bro your 5'11 and 190? Theres no way your 20% bf, my deadlifts were at 305 when I was 168 and im 5'10. Diet diet diet diet diet diet diet diet diet diet. Those stats should mean your in 160-170 lb

>>42219986
I hope those aren't your 1rm

>>42206996

If you're talking about concept 2s and you're concerned about noise

Get a new model d, the peace of mind will be worth it, or at least a good used one. At the end of the day you are using it for what... 2k for 7 minutes or 10k for 45minutes at most and just compare that to a vacuum cleaner. It's not intrusive unless you do it when you know your neighbour is sleeping directly above a thin ceiling/wall near their bed. Plus you can put it on a good rubber matts/blocks too...

I have a model C and they are a lot louder. It doesn't have the model d sprocket and chain which does make a difference too... I'm always fine with neighbours but I am always up for a noise war if required. However I think mostly the noise is the actual housing of the fan that generates the noise... The model Ds are a thick plastic housing that doesn't resonate the same way as the model Cs do. I've been tempted to buy a lot of car dampening tape and stick it on the model C... But whenever you do shit like that you end up fucking it up somehow. The rubber erg handles are much better too.

If you're talking about water rowers I don't know... concept 2s at the standard.

If you're talking about magnetic rowers please kill yourself.

>>42214767
>I did an exercise a couple of days later

You just need more rest and ensure you're eating 1g of protein for 1lb of bodyweight and you're eating enough.

Just because your doms are gone does not mean the muscles have recovered fully. After 2-3 weeks this wont even be an issue for you, you probably needed an extra day or two before going back into the gym.

You're body will adjust very quickly.

>>42220067
That's what the machine/scale I stepped on on Wednesday said :/
>>42220115
No, 3 sets of 5

I have pale skin, do I basically have to be ripped for my muscles to show, people with a tan seem to be able to look /fit/ with a pretty average body, but the same body pale just look pudgy.

>>42220058
If you're doing GSLP, deloading and doing higher reps/lower weight is one and the same.

>>42220224
Electronic BF sensors are about as accurate as one of Alex Jones' rants. They are not trustworthy at all.

>>42220244
Skin tone doesn't have that much of an effect on muscle visibility

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>>42220306
This is me btw

So I started hitting up the gym a few months ago after my friend asked me and another friend to go with him (there's a discount if you register with 3 people), the friend who invited me have been going to that gym for a few months.
And I've been going there 3 times a week for 2 months or so, but I only started reading the /fit/ guide today.
We've been doing 6x10 barbell or dumbell lifts (depending on what is available) and usually ended up doing 5 types of lifting (mostly barbell/dumbell presses or barbell/dumbell curls) every time we go to the gym, plus 20 minutes of cardio before we start lifting. And yes, we try to lift the heaviest we can finish in 6 sets, so we're not exactly lifting lighter weights (I'm up to 14 kg on the dumbel pressl and 15 kg on the barbell press).

My question is, is it okay if we keep doing 6x10 or would it be better to lower it to 5x5 and follow the /fit/ guide?

I'm googling bunch of stuff and some people on different forums say "week off" from lifting. Do they actually mean absolutely no lifting for a week, lighter weight for a week? If latter how much lighter?

To be more specific I feel like I overtrained my shoulder. Should I just go light on shoulder exercises or skip them for a week?

>>42220379
Brah that is 24% at the least

>>42220544
Read the sticky, do whatever variation of SS you want (SS, 5x5, GSLP), eat properly.

What's the best place to buy Gold Standard Whey and not get ripped off as a Yuropoor? I'm in Ireland, if it makes any difference.

>>42206153
What about Lats and traps? A row is a row isn't it?

>>42220544
6x10 sounds a little excessive, but your biggest problem isn't whether you do 6x10 or 5x5. You need to make sure your routine is reasonably well balanced in terms of which muscle groups are worked and how much. Otherwise you risk running into injuries.

>>42220548
Unless you're seriously banged up, being active is usually better than complete rest. You can go lighter or you can pick different exercises that don't bother your shoulder.
Also I'd try to figure out whether you did indeed simply just hit it too hard/too much or if you've been doing something stupid that's going to happen again.

>>42220602
What's wrong with Myprotein? Their chocolate smooth flavor + whole milk is like liquid cake. Has to be whole milk though.

>>42220644
Shoulder guy.
I think it's both. I used to OHP 47 kg, still on linear progression, but one time I came to gym, it was crowded and all micro plates were taken so I loaded 50kg and managed pretty good only failing on rep on 3rd set. And then, like a retard, I just stayed on 50kg even though I started to fail on 2nd set and 3rd for few sessions. That's when pain started.

>>42220559
Oh damn.
Well you got an opinion on whether I should start dieting hard or just keep trying to gain muscle?

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This shit is probably about to die but can someone tell me of my diet looks okay? I'm bulking and going to be eating the same every day. 5'8 143 pounds

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How do I spot? When I go to the gym I usually don't have a spotter with me, let alone know how to spot someone. Eventually I'll be hitting heavier weights and I was wondering if theirs any specifics besides watching to see if they're not struggling.

>>42220644
Yeah, from what I googled an hour ago, most of the lifting we do focus mostly on the chest, deltoids, biceps and forearms, the lower body muscle group was largely ignored since we don't do squats.

6x10 does seem excessive now that I started looking up for guides, most of them recommend between 1-3 sets with 8-12 reps.

How does one gain smooth, feminine, muscle without neglecting your regular workout and becoming skinnyfat?

Two days ago I lifted chest and triceps, yesterday I lifted biceps and back. I'm getting let off work early today, so I could go to the gym and lift shoulders and legs, however I'm quite tired from my job and have to do some shit tonight. Also, my chest is still pretty sore from two days ago. Is it okay to take a day or two off?

>>42220760
Diet for the love of God