QTDDTOT

Can someone help confirm macros?:
6', 180lb, ~26-27% fat, 25, sedentary work, work out 2-3x a week
Protein 0.8g * 130lbs(lean) = 104g = 416 calls
Fat 0.4 * 130lbs(lean) = 52g = 468 cals
Carbs 2235cals(TDEE) - 416 cals(Protein) - 468 cals = 1351 cals left for carbs which is 337g

Probably because its your 2nd week....?

Idk how you are stamina/condition wise. Are u fat? Nutrition healthy?

Its high rep anyway so your supposed to sweat, if ur fat u sweat a lot.

Everyone is kinda lightheaded, black for eyes, dizzy if they do heavy af shit.

How to get taller? I'm 18 and 5'6.5

Does the nutrition label for fish like salmon include the skin? Google wasn't any help.

Is 6 hours sleep enough to work and lift with? I have to sleep daytime due to working nights and if I sleep 8-9 hours I have barely any time to myself.

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I'm thinking of taking private adult swimming course as I never learnt it. I'm 50lb overweight and have some embrassing fat in chest. I'm training and slowing losing weight but no where near my goal. I was thinking swimming might be good cardio for me other than the threadmill. What will instructors and other people say? Should I wear a T-shirt or just go with only trunks?

>>42256911
Don't wear a shirt.

I bought meal prep containers to last me 5 days. But google says only to keep cooked chicken in the fridge for 3-4 days max. Is it okay to eat it past day 4?

>>42256863
It depends on quality of sleep dude.

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Whats this machine called sorry for sideways

is curling the straight bar ok or should I buy a curl bar?

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>>42257858

this one too

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FUCK THESE THREADS I'VE ASKED THE SAME QUESTION TWENTY MOTHERFUCKING TIMES WITH NO RESPONSE

YOU FAGGOTS JUST CAN'T BE BOTHERED UNLESS SOME FELLOW VIRGIN CAN'T TALK TO OTHER PEOPLE BECAUSE HE'S A MANLET LITTLE PUSSY LIKE THE REST OF YOU

I BET IF I PUT A DISGUSTING COTTAGE CHEESE ASS ON MY POST YOU'D GIVE A SHIT. GOD FORBID WE GO ONE DAY WITHOUT SHITTY THICC MEMES PRETENDING FAT CUNTS ARE SEXY

DELETE THIS BOARD HIRO

Should I do PHUL or this ppl routine for hypertrophy only


http://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/

>>42256668
I plan to move to a upper/lower routine, 3x week and only do lower day once in the middle of the week because I want my legs to stagnate

will they still grow? I'll limit it to deadlifts, squats and hip thrusts

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Why does my gooch hurt when I get a boner?

How the fuck do you get tinder matches? I'm not American, but still people in my country know of the app. I have a profile pic of me smiling in a bar with nice clothes(not suits and other autism gear) , i mention my well paying stable job, i have a le funny one liner in my bio, i have a picture of my shredded body in the beach, a pic of me carrying my fins after spearfishing, a pic of me kickboxing, a pic of me in new york, what else do i need to fucking do?

Is this app a giant meme? Does tinder have bots that talk to betas to make them happy so they advertise the app? You told me that this shit is pussy on delivery. I honestly believe that it's impossible to get matches as a guy. Either that or all you fuckers here memed me and are using fake profiles with male models for pics

>>42258107
go to the doctor instead of posting that here u prob have something wrong and its only gonna get worse

6'3 210lb. Just got back on the lifting train after a year of law school. I used to be a weakling, I had gotten my lifts up to
195 working weight for squat, 315 for DL, 100 for bench, and 75 for OHP. I didn't make gains very quickly starting with just the bar.

Now I'm back at it doing this:
>1 big meal a day for dat intermittent fasting
>5x5 x3/week (A day:squat/bench/DL B day:squat/OHP/rows)
>dropset assisted chinups/dips x3/week
>10 min cardio x3/week

I'm back up to 120 squat, 80 bench, 185 DL, 55 OHP, 80 row.
My assisted chin ups are finally at only 90lb instead of 145lb assist when I started.

Anyone have any suggestions? Anything I'm missing to get my shitty old gains back and lose these god damn love handles?

>>42257858
Row machine

>>42258144
Calm down there buddy, you're literally sounding all desparate and aggressive there and that's probably also the reason why you're not getting matches. Go out into the real world and just be a human and women will come eventually.

>>42258082
Muscle growth is achieved by volume, and only doing three exercises once a week won't do much.
>>42257955
What you prefer, honestly. PHUL is imo better for only hypertrophy but PPL works just fine while also being able to build strenght.
>>42257895
It's alright if your wrists are alright while doing it. Many people have problems moving weight with their wrist in such a position.
>>42257858
Rowing Machine
>>42257899
No fucking idea
>>42257797
I wouldn't
>>42256911
Just wear your trunks/swimming pants you fuck, nobody cares if you don't actually look like a sculped greek god.
>>42256863
It's on the limit, imho. You're obviously going to have better results with 7-8h of sleep but if it works out for you, go ahead. Did the same for a long time and still made gains but with more sleep = more gains
>>42256770
sleep long and don't smoke

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Sorry if this isn't the right thread to post this in but what should I do to make myself look better?

I'm thinking of cutting but is there any muscle group that I should focus on?

Bonus: how much does it look like I can bench?

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>>42258260
Front

Been cutting for 1.5 months at -15% maintenance calories (started out with -10%). Progress is visible but slow, should I lower calories? I want to keep as much muscle mass as i can. 181 cm, started at 81 kg, currently 77 kg. Also feel like I am smaller, but not as much leaner as I should be. Should i lift more often, currently 10hour days at work, liftin about 3 times a week + calisthenics outside 2 times a week. Help me out faggets.

>>42258180
>IF
>5x5
Not sure what you're trying to achieve there buddy. You're gonna lack alot of strenght by doing IF, which you actually need for your working sets on 5x5. Either move to an hypertrophy routine or up your nutrition game.

Either
>Gain a bit more fat/maintain bodyweight + get stronger
>Lose fat + barely make noticeable strenght gains
>>42258260
Bigger traps in all sections. Your back is farly good but the traps are lagging.
>>42258268
Probably 180lbs for six
>>42258280
Remain at your calorie deficit instead of lowering it even further. Ofcourse you're going to look smaller because you're losing fat (and in the best case maintaining your muscle mass, which could be lost as well)

>>42258254
Yeah because bitches can tell im desperate and aggresive from 6 pics and 2 lines in my bio

Are you for real

I'm just trying to build my confidence up after a girl friendzoned me after we had sex for 4 months

>>42258371
>You told me that this shit is pussy on delivery. I honestly believe that it's impossible to get matches as a guy. Either that or all you fuckers here memed me and are using fake profiles with male models for pics

desparate and bitter

>>42258311
>>Lose fat + barely make noticeable strength gains
This basically, I'm back to the beginning and lifting on an empty stomach hasn't been too bad, all them noobie gains are still coming back.

>>42258311
Do my traps look small only from the back or from the front too? >>42258268

I have never trained traps directly because I'm afraid that big traps Will make my shoulders look narrower.

Also, do you think I should cut?

How do I get over the fear of bulking? fell for the dirty bulk meme and it was awful to shed all the fat off, mad gains I made though

Currently around 12%bf, definitely no more nor less but I'm not sure if I should try and get to 10%bf
lost almost 30kg in 2~years of cutting(sometimes fucking it up and stalling)


I plan on tracking my bulk on a 200-300 surplus maximum but im fucking scared now that I look lean and good

>>42258475
Well it's up to you famalam
>>42258540
Pretty much untrained traps. Ofcourse better than the average dyel but you could've pulled so much more out of them by your level. You should train your traps because it's going to save you from shoulder impingement and other problems while giving you some safety before getting fucking paralysed.

It's up to you and your goals if you should cut. My bodyfat is a bit higher than yours but I don't give a shit about looking good currently, just getting stronger. Gonna cut soon to be faster as well but I suppose you are asking because you want to look good - it's up to you nevertheless.

>>42256668
Should I correct PTs at the gym when they're clearly giving horrible advice?

Overheard one today teaching a girl to squat telling her to breathe in on the way down and out on the way up.

I didn't say anything but if I was paying $125/hr for such shit coaching I'd want to know.

>>42258620
Gonna get a hell lot of problems but it's up to you

>>42258655
Yeah I thought about approaching it as some sort of:

"Sorry to interrupt but I'm having trouble with my squat. Why do you advise to breathe in on the way down and out on the way up?"

And then proceed to correct Socratically.

Had I not just finished up 295x10 right next to them she (the trainer) might have bought it.

>>42256858
It should imo.

>>42258620

You're *not* meant to breathe in on the way down? For me breathing that ways feels better, the other way feels like it's draining power.

How to stop knees form collapsing inwards during heavy squats?


When nearing my 1rm my knees cave invades a tad and I have to push them open

Is recovery time only important for hypertrophy?
What would be the negatives of doing a full body routine each day?

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what the fuck even are rest days? Are you supposed to work out every day with rest days on Saturday and Sunday? Are you supposed to alternate (day 1: work out, day 2: rest, day 3: work out, and so on)? Or can i just work out every single day and not worry about that gay shit? I keep seeing contradicting information everywhere and i don't know who to trust because i'm retarded

>>42258867
Practice shoving your knees out. Try to overexaggerate. Do it for your warm-up sets or something, ust do what you can to be conscious of it. If your knees just cave in when you reach a certain weight it's probably a strength issue

>>42258547
You eat what you already eat, just more of it. Track your weight and bf% if you're worried about going overboard

>>42258855
How much do you squat?

Not trying to be a dick but shit that you can get away with squatting less than your bodyweight stops working with 2x bodyweight on your back.

>>42258897
>>42258898
https://www.youtube.com/watch?v=FY5O607L08k

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>>42258948
Thanks anon, that was actually very helpful!

>>42258898
I only rest on the weekends and usually train 5 days a week, generally doing squats (alternating front/back) and OHP once a week.

Works best imo since I have progressed fast and nearly caught up with my old maxes (give me 2 more months and I will get there)

Currently 180 OHP, 365 SQ, 455 DL
Aiming for 200/405/500

>>42259040
That being said, I am a fattie cutting at 230 lbs, aiming for 200. Gaining strength mainly due to the fact that I used to powerlift and getting back into it after 3 years. Hopefully won't lose strength si CE I am giving myself until next year August to lose 30 pounds. Slow and steady

Is flavored protein for an extra price worth it? I've heard unflavored is tasteless and nauseating but I figure I can mix it with something myself.

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6' Here, is it a good idea to bulk to 100kg? I'm currently maintaining a steady 85kg. I'm lean everywhere apart from my huge fucking belly.

>>42259077
Mix it with something with taste, ie milk

>>42259090
I don't know, do you want to gain weight? You sound like you think the fat on your belly is a problem, so obviously no. If you're more concerned with getting a 6-pack and gaining muscle/strength, then of course you shouldn't bulm up. On the other hand, if yo wanna get to 100kg then stop worrying about what you look like

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Tips for running longer distances?

I have to be able to run a mile and a half in under 14 ish minutes. I've heard bits and pieces about breathing correctly and maintaining a good pace, drinking water, etc, but can y'all recommend anything else?

For background info: I'm a female and I've been doing a short run almost every day since about the middle of May, but I still get totally winded after around half a mile.

>>42258254
Any particular excersices or stretches? I'm the manlet guy

>>42259179
Fixing your posture is the only thing that'll help you, and even then you might only gain an inch

>>42259131
I hit my macros everyday at maintenance. I am also able to progressive overload every other week. Would bulking allow me to overload harder?

>>42256770
Restart life.

>>42259243
If you're able to progress with what you're doing then there's no reason to do more

On a side note with your belly, it might be you got a case of APT. That causes the stomach to bulge out

>>42259090
>>42259243
Either cut or recomp. You don't want to get too fat.

>>42259294
>>42259310
Got it. For now I will keep maintaining and cut at the start of new semester. Thanks bros.

For the faggots here that take zinc daily how much do you take?

Whats the best exercise for quads that doesn't require a squat rack? My "gym" has only 1 squat rack and getting it is fickle. Trying to find a backup exercise. Been doing lunges and pistol squats.

I was coming to the end of my leg workout today, was starting my cable crunches when suddenly my upper left ab cramped up really badly, like it was popping out. The pain subsided pretty quickly, but shit came out of nowhere. I'm hoping it was just a cramp, but still. Anyone have something similar before?

>>42259683
Walking lunges

>>42259847
Pretty sure it was just that, a cramp. I've had them before where a single ab cramped up, and will look freakisly tone afterwards.

>>42259883
That's reassuring - anything I can do to prevent it other than drinking shitloads of water?

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What is his bf%?

>>42258867
The 'twist the floor apart' cue has always worked well for me.

If you're not going into valgus then a little bit of inward knee travel as you get close to 1RM is nothing to freak out over (but do try to fix it)

how bullshit is creapure?

Bending backward with OHP?

Yay or nay?


It sorta becomes incline BP but raises the amount you can do so much

Redpill me on expensive fish oil. Isn't the cheap stuff just fine?

Maybe dumb question, but it is easier for super fat people to lose weight?

Like for a 700 lb guy to go down to 500 than it is for 250 to 170?

so i was just looking at getting some protein on myprotein

pea protein is about half the price of whey protein

is there any reason I shouldn't get it? it's not like i drink whey protein for the taste anyway

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Tips on not eating like shit? I'm relatively new in the military and have about another month-two months until I move again and hopefully will have a kitchen in the barracks I move to. The cafeteria here is shut down because ecoli/drainage/literal shit so I mostly have been eating a deli sandwich from the mini market on base. I also don't have a car or a real way to get around off base unless I get a taxi.

>>42261217
Simplified, yes

>>42261217
hmm i dunno 2bh. if you've got yourself up to 700lbs you will have a literal food addiction and won't even be able to get up to do the most basic of exercise

>warming up for 5x5 squats
>no pain when squatting bodyweight
>when squatting the bar, suddenly sharp pain in my right hip flexor
>try with body weight again, no pain
>try the bar again - same pain, same location

Should I skip squats today? I'm scared I over trained last session or something

>>42261229
Assuming your base is in some sort of rural area. You could try finding some farmer stands on the side of the road. Buy some some veggies and fruit.

>>42258867
Spread the floor with your feet when you first get into your stance for more glute and hip activation, strengthen your posterior chain, strengthen your abductors, and cue your knees out. Your knees collapse onwards because your body is desperately doing anything it can to move the weight, this includes compromising form like this.

Can I do Greyskull LP 4 days a week instead of 3 (ABxABxx)? The reason being is that I'd like to OHP & Bench twice a week instead of one only getting worked once a week alternating.

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Hello /fit/, new lifter here, used to dabble but I'm only now taking it serious. I'm 185 with approx 21% bf I'm 5'9. Yes, I'm cutting.
My question is about benching. I feel like only fucking fag lords don't bench to their chest, but I can bench like 160 going to 90degrees, but only like 100 if I hit my chest. What do? Do I just build up my full rom, or buil both full rom and 90?

>>42256668
what lifts are good for people with anterior pelvic tilt?

>>42260936
Nay, Increase the weight to make it harder, bend and use more muscles to make it easier. pick one.
>>42261452
Same with you. You can do more if the lift is easier. Do the full ROM. Especially since your chest is mostly worked on the bottom half and i'm sure your not benching for the sweet triceps.

I sperged on my fat sister when she bought a soda and popcorn at the theater now she is depressed and having panic attacks and it may compromise her new job... Is it possible to ever be honest with fat people? I tiptoed around it and never brought it up but she has ballooned.

No idea how to make things better really fugged it.

>>42261802
I've always found that men can take the harsh truth, woman need to think it's their idea. My sister is overweight, told her straight that she needed to lose weight and she never cared. All of a sudden it's her idea and she is dropping weight like crazy. Just remember, noone understand woman.

>>42261270
Never work through actual pain.
On fixing it note, hip flexors kick in when you are not engaging your glutes. It kind of balances you. If it hurts like you pulled something you are going to have to let it heal, if it was just sore you can ice then heat and be fine. Then remember to pinch your butt like you in jail.

>>42261869
She has said that if she is going to lose weight it has to be her decision and I understand that.
As I have matured I understand you can only lead by example. Which my family does in everything health related. But that also only goes so far. When it is someone in my family like this I have to say something.

Especially when she bikes a few miles and then tells us about how she exercises when I am sure she then gorges herself on food as a reward. She is active enough and has a gym membership she just has to understand it is entirely her eating. She has been on diets and the like and even paid thousands a month for diet planning...

The problem is she is on a bunch of pills and psychiatrists have diagnosed her with PTSD from the way our father was (wasn't even bad at all and she left right at 17 I stayed at home till his death) On top of the pills she has been convinced she is an "emotional eater" which gives her the ability to tell herself she isn't in control of her eating. It is an extremely shit situation.

She jsut got hired at a new job where she will be making over 6 figures if things go well and is having many other good things happen for her in her life but i may have compromised it all by triggering her emotions and PTSD. I feel awful about it and do not know what to do.

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>>42256668
I have two options for rows. Either this thing that I can easily add weight incrementally to, or the seated cable row that only goes up by 20lb increments after 100lbs. Which one would be better of the two? I know neither are the best but they're what I've got to work with.

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2 questions: do I have gyno? what is yohimbine hcl?

>>42262007
Well in the long run. Talking about weight loss is hard, but getting better at something you like is easy. If she likes bike riding, ride with her, or look for a local race/ride and sign up together. Things like weight and nutrition can come once she makes progress. Just like how when you first started lifting you probably didn't eat the best, but once you realized it was important you change.

As with the her maybe losing her job, i wouldn't beat yourself up over it. If something this small puts it at risk, it could happen at any time. Life happens, you can talk to her about it, or let her try and overcome it. Either way, you didn't do it maliciously.

>>42256668
Stalling on OHP on SS.
>5'10"
>178 lbs
>18 years old
2 weeks into the program
S: 180x5
B: 115x5
D: 270x5
P: 90x5 (got 95x4 today)
I've been eating >3000 kcal a day, and trying to eat >3500 for the last week or so--although I've probably only hit it a few days. I feel like such a bitch; I might as well chop my dick and and hop on estrogen because I have the strength distribution of a woman. Should I just review form and hit >3500 kcal a day? And if that doesn't work, go for >4000?

>>42262052
No, you're just chunky. And no, just lose weight like non-fatty.

Is it ok to add a brown sugar to your oats?

>>42259952
He looks like a young Jared Diamond. I'd day about 18%.

>>42262144
Yes, just keep track of it.

Jesus fuck, why the hell am I getting pimples again? I'm 28 years old. I haven't had to deal with this shit for 7 fucking years. Now that I've been working out for 6weeks I have these fucks on my back and legs and one giant one on my lip.

I'm a fucking grown man. Can this all be a giant stress thing? It hasn't even been six weeks.

>>42262186
Talk to a dermatologist

>>42262111
>Either way, you didn't do it maliciously.

Except it did come out malicious. Literally said don't come with us to the movies if you are going to eat popcorn and soda. Like I said, I sperged. Lost control didn't even think.

She used to take boxing lessons and she lost some weight. That was before she moved here though. The gym we go to has a big boxing area she can use and we have a heavy bag at our home but she has never come and used it. If I ever suggest to exercise together she doesn't want to. We even have a tennis court right next to our property and she played in highschool. I have asked her many times to come and play and she has not once in the year she has been here played. Invitations to all these things are open.

She is one of those types to do something for awhile get minor results then stop, relapse into weight gain, then take up some new exercise hobby. Right now it is canoe paddling which she does once a week along with her biking. Like I said she is active enough she just over eats and eats poorly. She mostly eats well but she indulges herself. I have seen her buying tubs of icecream.

How come I feel like I'm getting fatter and weaker? I dropped 20lbs a month sitting on my ass eating 1800 a day. Now I work at Amazon in the day and UPS at night and see zero progress minus HUGE love handles a fat ass. Feel like my biceps are shrinking as well. If I'm doing this much physical activity can I bump my protein up over.8-1g per lb of LBM? I said fuck it and ate a dozen eggs, 4-5oz cheese, 2lbs sausage and a 2L of diet dr pepper and woke up lighter than the day before. Weight loss is gay.

>>42262027
Honestly whichever one feels more comfortable. They are both horizontal pulls, try both and go with what you like or alternate. You don't have any barbells/dumbbells? I swear by barbell rows.

>>42262193
I'm sorry man. That can't feel good. Right now, she doesn't have a good enough reason to not be fat.

Rate my squat workout;

It takes about 2 hours, lowbar. I do reps of 1 to a daily max (usually my 1Rm, 365) then decrease weight by 10 lbs doing 1 reps until I can do double, then do triple then sets of 5. Every set of whatever rep I can do I decrease weight by 10lbs. Stop at 2pl8s and start going up by 25lbs doing singles to another max (3pls8).then cool down sets of front squats, 10 reps with 150.

The workout is sorta N shaped

>>42262136
OHP won't go up as fast as the other lifts. Are you increasing by 2.5lb increments or 5lb? You should be going up 2.5lb every session instead of 5. Also your bench is extremely weak. Comparing your press to your bench that press is actually pretty high. Look on symmetric strength to see where your lifts are unbalanced. I am sure that bench is nearly 20% weaker than the average.

>>42262186
Change your sheets more often. If it's not your diet, it's your hygiene and skin.

>>42262136
Stalling out on upper body lifts is common in SS, just because the jumps are relativly larger. You can make smaller jumps if you feel like it's going to fast for you.

>>42262144
I mean, will it kill you? no. It's probably one of the worse ways to add flavor, but if it gets you all jolly and fits your diet then fuck it.

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28, ex-military, hs athlete, that got lazy outta shape and a lil fat. Just want to get back into shape.

Real talk, memes aside, should I join crossfit or go to the gym and get on a PPL routine.

Lots of reasons to hate crossfit I know, but if you follow their program with your own common sense, you do get good results.

Any legit input??

>>42262212
Eating at a deficit and not much rest probably cause that weakness.

>If I'm doing this much physical activity can I bump my protein up over.8-1g per lb of LBM?

Sure.

> I said fuck it and ate a dozen eggs, 4-5oz cheese, 2lbs sausage and a 2L of diet dr pepper and woke up lighter than the day before. Weight loss is gay.

If you weigh yourself to track your weight loss progress then you probably fucked up at a) same hydration or b) same time of the day.

>Weight loss is gay.

Weight loss is predictable.

>>42262251
I'm increasing by 5 pounds, and started at 80. My bench is as weak as a kitten. According to symmetric strength:
>S: -5%
>B: -18%
>D: +24%
>P: +0%
It looks like I'm rather weak but have a good pull. I'm guessing the cure is eat big and keep lifting?

>>42262213
I can't hold my head on a flat horizontal plane, for some reason I get really dizzy, like vertigo dizzy. Doctor didn't have anything for me except "just don't do them". Osgood schlatter in my knees also prevents me from kneeling for DB rows.

>>42262193
God damn son. Savage. Fix your relationship first though. Go apologize, tell her how you were upset about some other stupid shit and talk about something completly different. If she is resistant to any form of exercise, i got nothing to fix that. But don't let her weight be something that loses you a sister.

>>42262283
Crossfit is snap city. You've already put your joints through hell playing sports and being in the military. You probably don't want to have an old man's creeky body when you're 45.

PPLPPLx is the best for body recomposition.

>>42262283
>Click here
Join an intramural sport that makes you run
Lift on the off days. You can do crossfit it you want, it'll get you in shape, but $150 a month is a little pricey.

>>42262283
>>42262362
Just follow a program that isn't snap city. You'll get results if you put in the work and eat (I'm guessing you're skinnyfat).

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>>42262362
>PPLPPLx is the best for body recomposition.
I assume that is the split your running? Do you add cardio for them heart gains or nah?

>>42262323
eventually with the upper body lifts you wan't to be going up in 2.5lb increments instead of 5 while going up 5 in the lower body lifts still. usually that doesn't start until higher in the bench but sometimes for OHP you have to start doing 2.5 that early. a goal for OHP is 135lb. while squat it is 315lb. So you can see how the smaller increments are needed. if your gym does not have 1.25lb plates buy your own.

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What is a good beginner PPL routine?

>>42262222
those quads though

Honestly it sounds like a ton of volume. What is that like 19 sets. 14 of which to failure. It sounds like it's fun and challanging, but unless you are geared, probably hard to recover from. What are you trying to work on?

>>42262222
Bump for get

Idk what diet I should do. I am doing low carb and it seems to be working okay but not sure if any changes have occurred versus my generic calories in and out.

>>42262343
It was extremely savage. This family outing was a bit of a celebration for her new job.

I have appologized and told her it was because of some other stupid shit. Literally behind me in the theater someone was sitting with horrible body odor to the point I was getting a headache but I was sitting with my family so could not think of a way to move. Then she sat down and handed me the shit food and drink offering me some and then telling me to pass it down to the rest of my family who I knew already didn't want any and would never buy that.

The thing is she has done this before. And I just look at her aggravated. Moreso angry that the movie is being interrupted. I have after the movie before mentioned it to her. That was months ago though and obviously it didn't process.

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>>42262403
>(I'm guessing you're skinnyfat).
Nah, guess the term would be builtfat. I was a linemen in hs football. Being young and working construction kept me in shape, 5 years after the Army, beers and cheeseburgers caught up to me and are sitting on my belly. 5'11--210lbs

>>42262482
Oh that's good news! I'd say do a strength program, eat at a moderate deficit, and either ride a bike or swim.

Is it true that being in construction gets you pussy? So many friends have hooked up with many girls cause of it and they work construction and none really are athletic or got abs

So I started stronglifts 2 months ago and have found that due to an old injury I can only go a little above parallel on squats and no deeper. What's a good exercise that will strengthen the muscles normaly used by going deeper on squats? Abductor machine or leg press? How many reps and should I do them and squats on the same day? I squat everytime I workout.

I'm doing a full body workout M, W & F. Going fairly heavy, 2 sets of 5 reps using a weight I can do 6 or 7 with. None to fail.
I'm 47, goal is strength. Is that enough recovery time? Should I lower weight? Maybe try every 3 days? Gains on Bench have stopped and shoulder is always sore.

>>42262477

Impressed that most of your family is devoted to healthy living. Sorry bout your sister. that apple did fall far from the tree.

>>42262552
working class women are attracted to construction guys because while they'll never be rich, they will have stable income for life, and physical work will keep them in decent shape

don't choose a career path based on bitches. Achieve the best you can for yourself and worthy bitches will follow.

>>42262559
>Abductor machine
tryna get them joicy hips to impress your man?

>>42262426
I am training to get my old 4pl8ax back

Gonna do front squats the same style tomorrow

I squat prolly 5 times a week (my only rest days are weekend)


Whatcha think? No gear btw

>>42262559

What is the injury? If you can't bend your knee past that point then other exercises don't matter.

>>42262611
If your shoulder is sore after you bench you may have form problems. Only you can answer if it's enough recovery time. If you don't feel back to normal in those 2 days, you may need 3. Based on the volume though i don't think that's the case. Your volume per muscle is pretty light.

Why do pull-ups not get any love? Throw some weights on a weight belt and rip a few out - I never see anyone mentioning them. What gives?

>>42262715
The injury has nothing to do with my knee, I tore a muscle (or maybe muscles) on the inner part of my right thigh in a dirt bike crash years ago. I believe the issue is that I'm putting tons of weight on top of the muscle.

>>42262695

You do five 2 hour leg sessions per week? In theory i would expect it to be hard to recover from and you would stall out. Mostly by blowing out your CNS with so many lifts that close to your 1RM. In practice, if it works stick with it. If your lift keeps going up then let us know.

>>42262808
Generally yeah they take ~2 hours. Long breaks in between 2-5 mins

SHOWER QUESTION:

I have a hand-held shower attachment at home. When I wash my butt, I lather up the soap all around my anus and under my scrot, and then I bend over and blast water around the area to clean it.
If I'm in a shower without a hand-held attachment, I lather up my butt as normal but then I have to bend 90 degrees at the hips, pull my butt cheeks apart with both hands, and then try to maneuver my anus around the water spray so that it washes all the soap out. Usually that means I have to go on my toes and wriggle around to get the water hitting my anus at the proper angle.
My question is, if I do that in the gym shower, will people think I'm trying to tell them something? Or will they understand I'm cleaning my anus?

>>42262750
They are great. I would assume becuase a lot of people are either to heavy or weak to do them, or they enjoy the adjustability of the lat pull down machine (setting the weight for the exact rep range they want). I would assume they are talked about a ton in BWG.

>>42262798
I think it's your aductors. I would try the aductor machine (good girl/bad girl) to see if you have issues pulling your legs in. If you can't, or there is pain, then i would do leg press. Really anything that works the quads that is on a track. Should remove the need for the aductor/abductor to engage and balance the knee.

>>42262916
Collecting fungus in a somewhat public shower

Never gonna make it

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>>42262916
trying to be funny or you obese?

>>42263049
No I'm 5'10" 160 lbs. Does the soap really flow out from between your butt cheeks without help?

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>>42263070
yea, water runs down my spine, in between cheeks

>>42256668
I won't be able to go to gym for a week or two.
Should I cut during that period to rid of fat or just stay at maintenance?

i was 6 weeks into GSLP and got the flu for 2 weeks so obviously couldn't lift.
how should i go about getting back into it? deload? how much? 10%-20%?
i get the feeling i'm going to be weak as fuck when i get back.
really a downer bros

Just started SL 5x5 and three weeks in I've gotten this mildly acute pain on the top of my left thigh. Not high enough to be on the hip, but feels like maybe a tendon is a bit stretched or something.

I'm not 100% sure it's lifting, since I also play tennis and that can put a ton of strain on joints since it requires so much rotational motion. I've pretty heavily rolled my ankle before and that's put me out of commission for a couple days until it healed enough that I could put weight on it.

I noticed it most when I squat and I wanted to know if there are any common mistakes that could lead to that kind of pain? I'm new to this, and I hear a lot about stuff like buttwink and w/e, but I'm not sure. I could do a form check Thursday when I next go in, but for now I just want suggestions.

>>42264184
Just go in and let your warm-up sets guide you. When you reach a weight that feels right, count that as your working weight. It's be lower than it was, but you get back quickly. The great thing about GSLP is that thanks to the AMRAP set, there really will be no "wasted" weeks. You'll get a training effect right away.

>>42264214
Sounds like beginning hip impingement. Don't want to scare you, but it can turn nasty if you just keep powering through it for a while.

Try foam rolling the front, outside and inside of your thighs before you squat, and do the 7 minute exercise sequence in the following link http://chadwaterbury.com/ultimate-glute-development/
See if that changes things. If so, keep doing it for a while. If not, I'd get checked out by a professional.

>>42264267
I've only had it for a few days now, so thanks for helping me get on top of it. Hopefully this helps

>>42264383
Still me, I'm looking up some stuff now and there's some that suggests that sitting cross-legged or narrow-stanced can fuck up your joins and lead to issues when squatting since the joint is now maintaining a new position. I almost always sit cross-legged or narrow, so maybe this is an easy fix.

>>42256668
real question lads
is it better to be uncircumcised?
was i fucked at birth?
will i still make it?

>>42264383
>>42264438
It's actually a somewhat complicated issue (to most medical professionals anyway). I know a little about it because I've had to deal with it myself, and also I'm a physiotherapist.
Essentially it's not much different from a shoulder impingement problem, in that generally some things are too tight (quads, adductors) and other things aren't active enough (gluteal complex), which results in your joint not articulating like it's supposed to.

>>42264467
It removes a decent amount of nerve function and a bit of girth, but most girls in the US kind of expect it so you'll be fine. Just make sure you don't get any sons you have circumcised or I'll come to your house and fucking beat you to death for being a traitor to your sex.

>>42257797

poultry is dangerous to fuck around with safety precautions. I would freeze my day 5 chicken and just thaw it on the 4th night.

>>42264467

I highly enjoy being uncircumcised, 2bh

just dont do it to your kids, stop the cycle

>>42264467
this lad here to clarify
>>42264488
>>42264491
can you lads give me a list of pros and cons

>>42264467
real question lad
is it good to spend your existance worrying about shit you can't do anything about?
will you still make it that way?

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Could I get a quick rundown on my genetics?

idk what really constitutes good or bad genetics. is it too early to tell? 6ft 147.8lbs been lifting about a month and a half.

>>42264512

don't you wish you had a choice?

>>42264526
i do
but i want to know what i missed out on
generally i see people say it makes it less sensitive but i've never had the option to find out

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>>42264467
>is it better to be uncircumcised?
yes, uncircumcised is much more sensitive
>was i fucked at birth?
yes, the jews did this, 4realz
>will i still make it?
yes, but please stop the jewish butchery

>>42264542

you never will, either, really
it literally just protects your knob lol

>>42264512
Pros:
>Most girls in the US don't know what uncircumcised dicks look like, so they might be slightly freaked seeing a circumcised one
>Makes it easier to clean your dick
>Won't go to the special Jew Hell

Cons:
>Takes out several large clusters of nerves
>You'll have to make sure your girl is wet or that you're lubed/wearing a condom or you can get some chafing
>Possible psychological issues but there's a moratorium on studies so we don't really know
>Known receptors in the penis that respond to hormones, including estrogen, but they're not well studied.
>Foreskin contains pheromone secretory glands (this is also not well studied) which are removed with circumcision
>Takes off some girth from the tip of your penis, not much, but some.

>>42264558
t. jew

>>42264566
>Most girls in the US don't know what uncircumcised dicks look like, so they might be slightly freaked seeing a circumcised one
untrue. i'm uncut and girls just assume i'm cut because the difference is so slight while erect
>Makes it easier to clean your dick
if rolling back foreskin is difficult (doesn't even take one (1) second) you don't deserve a cock in the first place

>>42264618
Bruh, I literally had three fucking nonexistent points in favor of circumcision, and you still had to go off on a rant that literally anyone would have thought of in the first place anyway.

Jfc, every single person here is in agreement that circumcision is terrible and an abomination, you don't have to prove to us that you agree by splitting hairs.

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>>42264566
>Most girls in the US don't know what uncircumcised dicks look like, so they might be slightly freaked seeing a circumcised one
Perhaps if you are fucking inexperienced high schoolers, but as we all know an uncircumcised dick is a bit different looking but isn't like OMG weird

>Makes it easier to clean your dick
I never got this one. It takes a millisecond to push your foreskin back and get a little soap and water on it...it's literally 1 extra step to cleaning an uncut pecker

>>42264635
if you agree they're nonexistent points why are you getting buttflustered by someone pointing that out?

>>42264525

>tfw question wont be answered because circ fight

the jews did this

>>42264662
Because it's the same conversation every single time, and every single time someone says "Well actually that point is retarded", but doesn't provide anyone any reason why it is. It is logical to assume that in a country where the majority of guys are cut, some people might have not seen an uncut dick before and be surprised. It is also logical that not having a flap of skin over the head of your penis makes it very slightly easier to clean. It's not the difference between dusting and cleaning the toilet with a toothbrush, it makes it slightly easier.

None of that changes the fact that circumcision is a serious issue which causes serious damage, which I pointed out.

It's like a fucking SJW demanding that white people apologize personally to every single person ever affected by prejudice ever. Yes, we get it, circumcision is bad, we agree. Now can we move on? He asked for a list of Pros and Cons, I gave him one. None of you can actually prove that anything I said for Pros is WRONG, you just don't like it, and apparently accurately listing the overwhelming negatives wasn't enough for you.

>>42264677
You're six foot, you're fine unless it turns out you secretly have three kidneys or w/e.

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>>42264700
stop crying nancy

>>42264677

your shoulder to hip ratio could be better, but you're literally fine, dude

>>42264724
>>42264710


thanks brah

weirdly enough a lot of girls like enjoy my birthing hips lelelelel or at least they say they do

I also have lmaonodelts and lmaonochest rn so I figure when I pack on some mass it will look a bit better.

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I'm 21, 154 lbs(70kg), 5'7(174cm) Want to lose belly fat and get stronger as in running further and faster, doing more pushups, sit-ups, pull ups. Is this an okay diet?

What do I have to change in my programming if I want to do front squats only. Like 2*int med for squats, but front squats on both days.

Also, has anyone done barbell complexes for conditioning? They look fun,

What is the best way to guilt one's parents after my suicide?

I have been told not to go to the gym while I recover from surgery. I will be off for 5 months, and I had just started doing 5/3/1 (at least that's what the app told me). When I get back, can I just start where I left off? Do I need to reduce weights or completely start from scratch with SS? How do I get back into it?

>>42265280
5'7 is 170 cm, friend.

>>42265424
https://www.google.lv/search?q=174+cm+in+feet&oq=174+cm+in+&aqs=chrome.0.69i59j69i57j0l4.2198j0j7&sourceid=chrome&ie=UTF-8

I've reached intermediate strength on all my lifts, do you think 5/3/1 is a good strength program to do now? Are there any better ones where I don't have to squat three times a week?

>>42265424
I don't know how that link comes up with 174, but it's wrong. One inch is 2.54 cm. There are 12 inches in a foot, so 5' 7 is 67 inches. 62*2.54 = 170.18

>>42258144
Post pictures and bio and I'll review your profile, I used to have at least one match a day on Tinder, one to two dates a week and fucked more than half of those I met.

>>42265432
>>42265463
I just realised that your link says 174 cm is 5.7 FEET, not 5' 7. Big difference.

>>42265477
shit man dont know imperial measurements

>>42265482
Yes, imperial measurements are shit. The only reason I know them is because of this website.

>>42265439
5/3/1 is solid.
Start slow, autoregulate and pump out more sets when you're fired up.

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What can replace 90% dark chocolate? Been told to eat it but I don't want acne to break the fuck out.

I'm fat and have just started to working out, and now I'm completely destroyed. My arms are hurt and I can barely move them. Could you recommend anything that could ease up the pain and hasten the tissue regeneration?

Someone help me get a good diet, where do I start.

>>42264488
It doesn't, everyone who says that has been butchered.

>>42265439
I did it and didn't like it. Then I switched to 28 free programs and liked it. 531 is low-everything and only becomes acceptable after you add all the stuff from the later publications. Do a real program. 28 free is good, You can squat between 1 and 3 times a week. One might be too little though. Or any other good intermediate program, gzcl, whatever.

>>42265280
If you want to lose belly fat, you'll have to lose fat. If that's your priority, cut out the candy from your diet like those caramel and chocolate bars, replace cornflakes with something full grain.

My suggestion would be to cut at a higher deficit, 300-500kcal, until your at the bf% you're striving for.

>>42265511
A glass of water.

>>42265519
Sleep and working out despite DOMS on your next workout day.

>>42265547

a "good diet" for what? bulking? cutting? distance running?

fucking idiot at least put some thought into your question

>>42265646
holy shit can't workout again so soon, it hurts

>No gym whatsoever closeby
>small home so no space for equipment

3rd world resident here, I'll soon buy a couple of dumbells, what else do you guys reckon is essential but compact? I'm just interested in the health benefit of lifting, not going for greek statue mode

>>42265685
Don't be a bitch, it'll start getting better the moment you do your first set.

>>42256668
you eat the same amount of food probably and now you work out , eat more but clean , up your carbs around your workout time

I've read the wiki but I still don't understand how to lose weight, it just says atop eating too much and exercose , but I don't know if I'm doing it right, I jog for 1hr and 30 mins every other day, should I avoid eating certain food? Or I should only eat vegetables, I just want to lose weight
t.175lbs 5'4 manlet

I can do 50 lb inclined dumbbell chest press (pretty slow reps too) for 9 reps but struggle to do 135 x 5 bench press. wtf is going on? is my chest imbalanced or something?

>>42265771
Calculate your TDEE and eat that-500, and get in enough protein, it's all in the sticky.

>>42265739
last time i went to the gym was like 10 years ago man. also i need functioning arms

>>42265844
You'll start feeling functioning again as soon as you do your first set, I guarantee it, there's nothing better for DOMS than exercise.

I've been sick and throwing up all day yesterday and this morning, I'm starting to feel a bit better now, how long should I leave it until I start lifting again?

>>42256668
Low blood sugar, eat before gym

>>42265865
yesterday was my third day on the gym. Last wednesday i went too but i got so bad afterwards I couldn't drive properly, and pulling the hand brake was the worst - and that lasted til Friday. I think im kinda out of shape.

>>42265844
One workout and a slight discomfort. What's your threshold for giving up? You're a fat fuck. Put some effort into getting better and get your cottage cheese ass to the gym. Are you weaker than DOMS? Do you want to be a little bitch? Do you wan to be laughed at in public for eating? Work out and stop overeating.

>>42265875

until you feel well

unless you go to a public gym in which case 48 hours after you feel well.

is "strength base before aesthetics" a meme? or is "strength base before aesthetics is a meme" a meme?

or is "'strength base before aesthetics is a mame' is a meme" a meme?

>>42265591
Disagree, running 5/3/1 and while its quite slow its very reliable and consistent

>>42265818
How do you calculate how much calories are in your food? We always cook our food from buying different ingredients

>>42265978
i'm not giving up man, also i'm fatty but not that much, had about 90 kg last time i checked. my problem is, i got absolutely demolished yesterday at the gym and i got pain all over my arms. I'm currently very weak, not gonna lie. would you recommend some natural thing to eat so I can use my arms even after getting some exercise?

>>42266023
It's a learning process. Basics should be a counting app like MyFitnessPal and a food scale.

Set yourself restrictions. Don't eat things you can't count. If you have lets say meat + two sides put your plate on the scale and then serve yourself. Even better/more accurate if you weighed your food before cooking.

I usually have a pen and a notepad next to my scale so I don't have to search for the ingredients on the app immediately.

Don't half-ass it, start right from the beginning on.

>>42265986
aesthetics is a meme. strength training is the ultimate red pill.

>>42266044
>had about 90 kg last time i checked

This tells me nothing about your height, body fat or anything else.

>I'm currently very weak, not gonna lie.

Push through it. There's a reason why you're weak and overweight.

>would you recommend some natural thing to eat so I can use my arms even after getting some exercise?

Yes. Stop eating processed foods and added sugars. When you eat carbs, go for complex carbs.

Sleep is just as important, aim for eight hours.

I only use machines at the gym.

Can these alone get me to ottermode?

>>42266110
thanks man

also I already avoid sugar and processed foods since a long time. I searched about complex carbs and turns out I already eat a lot of it, such as rice and corn. What about red meats, milk, eggs, soy oil and white bread though?

Btw my height is about 177 cm, not sure about body fat and the rest. i never cared about it till now

>>42264118
Bump guys could use a help would cutting result in significant muscle loss in that 2 week.

I have been cutting for a while but I'm stuck at the same weight, though I look different than before. I'm working out 3 days a week too by the way. I get 1700-2000 calories daily and I am 6'1 - 164 lbs, is this normal? I read somewhere that 3500 kcal = 1 kg, I'm sure as hell I cut way more than 3500 in last weeks.

>>42266170
>I searched about complex carbs and turns out I already eat a lot of it, such as rice and corn.

That's good.

>What about red meats, milk, eggs, soy oil and white bread though?

Don't know about the properties of soy oil, I usually vary between olive oil, rapeseed oil and coconut oil. Different oils of course have different health benefits.

White bread is probably a bit sugary in the US from what I heard, so that could be something to replace. Red meats, milk and eggs are good to eat, but of course the better the farming type, the better the food.

>>42266186
>I have been cutting for a while but I'm stuck at the same weight, though I look different than before.

Aka recomposition

If you're not satisfied with the results, keep better track of your calories and adjust them. Eat at a higher deficit on non workout days.

So my resting heart rate is around 63bpm but exerting myself is rapidly pushing it up to 200bpm+ every single time.
The fuck is happening brahs

>>42266450
But I thought it was not possible to make gains and lose fat at the same time? I thought it was like you either gain or lose. I'm sure I look different but I also have stretch marks on places that used to be more fatty. I workout 3 days a week already and I'm 74kg - 186cm, wouldn't cutting more mean starving ? I mean I already cut at least 700calories a day,even 1000 sometimes

>>42259164
run 3 miles every day for a month. alternate every other day with a fast 3 miles where you really push yoursef to maintain a high speed. on the other days take a paced 3 miles where you go about 80% of your fast paced 3 miles.

your mile and a half gains will sky rocket

i work 5 hours a day as a grocery store cashier and bagger, lift weights 3 times a week, and go on a 2 mile walk roughly 3 times a week.

what exercise level do i fall under for TDEE calculators? im 5'9" 135 lbs and eat 3100 calories a day but the weight gain has been pretty slow.

>>42266418
oh im not from the US, and the bread I eat is always freshly made from bakeries. not those industrialized shit. Not sure about the sugar tho, always thought wheat breads were alike everywhere.

The kind of oils I have available here are made of soy, corn or sunflower, plus olive oil. Sometimes I cook using pork lard too. So i think that maybe im doing good when it comes to food already

>>42266494
actually eating maitenance calories and working out will eventually lead to fat loss and muscle growth, its just slower than doing bulk cut cycles so people dont talk about it.

i mean imagine a 200 lb dude lifting for 2 years eating maitenance and imagine he just doesnt change... yea nah

What is the ratio of barbell OHP to dumbbell OHP?
I can OHP 42.5 with barbell, but can barely OHP 17.5 dumbbells.
Also how do I get heavy dumbbells up without feeling like my arms are gonna break apart?

>>42266117
yes but usually if someone only uses machines it points to a more fundamental problem with their workout. usually they have some kind of gym/failure anxiety, or they aren't following a program, or they just aren't serious about lifting.

good luck

>>42265794
>i can do 100 lb bench press but i cant do a 135 lb bench press
whats the mystery here? you just gotta get stronger

Why do ny balls hurt / get real uncomfortable when I run?

Trying to do le jogging, maybe ride my bike instead?

>>42266610
a large disparity between barbell exercises and their DB equivalents is normal
Stabilizers have to work harder in DB movements

yo skellies, what do u guys do after puking up your 800 calorie meal? it makes me feel so sad that i usually just make that day a cheat day and dont eat for another 5 hours cause its too hard. am i being weak? will i ever make it?

>>42266705
just lick it up dog style bro

>>42266731
yea right, my dad would KILL me!

rate my diet

ice coffe, no milk or any shit.
salad lunch, tuna/chicken/seafood with grains/pasta and vegetables. (450-600 kcal)
glass of orange juice, freshly pressed
salad again (450-600kcal)

doing cardio daily.

>>42266794
It's shit. Too few calories even for a girl, especially if you're training hard.

>>42266854
>training hard.
I'm not. I have a shit desk job where I'm locked down 12-14 hours per day.

1 year since I started and went from 13% bodyfat to 35%

Trying to work in chins and pulls into ss or texas method. I have been doing chins on bench days and pull ups ohp days? Better ways or do I have that backwards

>>42266854
is it okay to eat legumen instead of salad? i despise lettuce, tomato and anything that's not cooked, but i eat lots of broccoli with butter, kale, cauliflower, carrots etc. I always thought they're interchangeable

>>42266874
Piece of advice: quit the women's magazine approach. Eat like an adult and start lifting. You'll reach and maintain your goal much more easily.

>>42266882
There's nothing inherently wrong about that, but honestly, isn't Texas Method hard enough already? Monday easily takes two hours to complete without adding chins/pull-ups.

>>42266911
Doesn't fucking matter.

>>42266920
>quit the women's magazine approach.
I'm a fat dude.

I did 1500 (+- exercise) kcal a day for three months and dropped to my target weight before, but gained 12 kg since then. Cardio is available but western gyms are scarce here. If I'd lift I'm bound to a bunch of 15kg dumbells, a smith machine and bodyweight basically.

>82kg bodyweight
>182cm height
>male
>74kg strict ohp
>97.5kg benchpress
>160kg dl
>117kg atq squat
>all 1rm
>did 5x5, 3x5, and 5/3/1 atm
>regarding Symmetrix strength my ohp i almost proficient while my squat is only novice
wtf why is that? i didnt even neglect squatting in any way
i also dont even look like i lift alot. just a little above average

>>42266939
>but gained 12 kg since then
Exactly. Go figure.
Here's what to do: adopt the lifestyle/eating habits you imagine the lighter version of you has, and you will eventually reach your target weight and stay there.
Doing a diet that isn't sustainable - such as living off of two tiny meals and some fucking juice - means you'll lose a lot of weight, and then when you return to shitty habits, you'll gain it all right back.

A smith machine may not be optimal, but it's still useful. You can go far with just that and your bodyweight. I'm not saying you shouldn't necessarily do cardio, but resistance training has been shown time and time again to be more effective towards your goals. You're doing things the hard way.

>>42266986
Well there's squats and there's squats. If you're truly going atg, your numbers will be way lower than just an acceptable competition squat. Also you MIGHT just have a funny weak point that needs bringing up and your squat could increase a good deal. I can't say though.
Honestly I'm more surprised at your bench to OHP ratio. With a 74kg strict OHP I would've thought you could bench somewhere around 115kg.
Sounds like you've been doing some fairly low volume routines. Nothing wrong with that, but if you really want to add some size, you've gotta crank up the volume. Consider doing one of the Boring But Big templates of 5/3/1.

>>42266610
why would you want to use db over bb?

>>42267037
>If you're truly going atg
im pretty sure since alot of people walked up to me and complimented that.
but even if i try to squat higher i cant really lift more weight.

>Honestly I'm more surprised at your bench to OHP Ratio
one dude who seemed to know his shit spotted me benching 2 days agot. he said my style is very narrow and tricep heavy. maybe thats the reason. allthough again if i grip wider i feel weaker

>but if you really want to add some size
size is only a long term goal for me. my Focus is to get strong with good form and gain "dense" muscle if that makes sense? i dunno i feel like people training for strength have better looking muscles. not so baloony. maybe thats bullshit tho. i dont really know

>>42266086
>scale
Is this some kind of scale for food?

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Bulk or Cut? 173cm, 66kg, 18%-20%(?)BF.

Doing the routine "Fierce 5". Eating 2350 calories a day atm and think I'm going down in weight.

Any advice please bros? Relaxed pic

>>42267089
I prefer to bench narrow as well but my bench is a good deal heavier with a similar OHP. Lower bodyweight too, so that's not why. Maybe you're very delt dominant and don't have too much pec mass to move the weight?
Anyway doing at least some back-off sets to increase the volume is advisable if you want to look like you lift. Are you familiar with the "first set last" protocol from Beyond 5/3/1?

>>42267234
Already gave you advice brah

>>42267234
i think you dont have any muscle to cut down to
i would slowly bulk if you are not planning to roid. that whole bulk cut within the same year is bs

My elbows are hurting. 20 pounds away from 2 pl8 bench but suddenly my elbows are hurting a lot. How do I make them stronger?

>>42266920
Monday foes take forever to complete and I am usually dead af after. But I don't seem to progress on chins or pulls unless I do them at least twice a week. In fact I have regressed some. My wife just started ss so was wondering when to include them for her

>>42267242
hmm maybe its just genetics afterall

>Anyway doing at least some back-off sets to increase the volume is advisable
i do that already.
i really liked what alpha destiny said regarding that... so im doing 5/3/1 and after that some moderate weight 8 sets with 3 reps

>>42267313
smell my sons diap yo
smell dat nigga diap yo

>>42267289
Ice, rest, high rep low weight curls

>>42267406
Smell my boner-ass penis, bitch.

>>42267397
the fuck did i just read

What's the best way to lose weight without losing too much gains?

Currently doing gym every 2-3 days and HIIT rowing after the session, but thinking of doing some LISS running between, or maybe some more HIIT?

>>42267039
Not allowed to do OHP in the squat rack anymore (without any logical reason either, owner said that place is for working legs, even without anyone else working out I am not allowed to OHP there) and don't know how to clean, so am forced to do dumbbel OHP

>>42267430
ayo nigga my son got dat durrrrrty diap
sniff dat shit homie

>>42267412
What

>>42266594
Start actually counting your calories

I can do 4x6 DB presses, with 40lb Dumbbells. How that does translate to barbell strength?

>>42266794
Throw out that orange juice, it's an unnecessary sugar bomb sans fiber which will make you crash afterwards.

>>42266939
Then stop on/offing your diet and make a change for good. You know, something you can sustain and still look in the mirror. Yes, it will take longer.

>>42267564
You might be able to do the bar

Realistically, like 80 lbs

>>42267431
eating 500 less than you burn.

>>42267178
Yes.

Fugg I hate summer. Everytime I eat I'm sweating like a fat motherfucker while digesting. Fucking why? I'm not even fat I'm 5'8" for 53kg.
What's habbening to me?

If I worked out after dinner do I still need a post workout meal? I'm still quite full.

>>42267630
Caffeine

>>42267642
You mean drinking coffee causes this? Because I only had a coffee this morning so ~8 hours ago

>>42267639
You should keep track of your calories and answer that question yourself.

>>42267653
I don't know, you said nothing about your diet. Do you eat clean and healthy?
One cup doesn't sound like it gives you the sweats.

>>42267666
Yeah I eat healthy I think. I'm not counting calories or anything but I always cook and use fresh vegetables whenever I can. Maybe I eat too much but I'm never getting weight otherwise

>>42267605
Are you retarded? I benched 130 before switching to dbs for balance reasons.

I was trying keto and I noticed I was feeling great for a few days but then suddenly feel lethargic and a bit slow.

Am I doing it wrong?

>>42267619
youve been memed a bit too much, consider suicide

>bought a can of redbull and some golden grahams because sometimes I want trash food
>check nutrients
>filled with good shit like vit b12 and a shit of others, zinc, magnesium and all that

outside the sugar, why is it bad?

>>42267715
Stop eating junk food you degenerate, you're never gonna make it

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>Start lifting every other day at home with dumbbells
>Noticing some gains to my skeletal form after a couple months at it
>Torso still shaped like a rectangle
Do people become more triangle-shaped the more they work out?
Is it all just upper back muscle bulging out at the sides?
Is it even possible for me to achieve that glorious triangle-man aesthetic?

>>42267720
I probably look better than you and rarely eat junk food

>>42267685
Then why are you asking how much you can bench moron

It's hard for me to eat alot (for me) in one sitting. Can I just spread it out in 2 portions one in the afternoon the other one in the evening? Will my stomach get bigger so I can eat more in one sitting?

>>42267731
Because I figured there was a conversion or something?
Also why the fuck are you answering questions when you clearly don't know what the fuck you're talking about? Fuck of somewhere else faggot

>>42267733
doesnt really matter

for example, I eat at around 12pm-1pm, 5-6pm and then 2am
find it easier to cut that way and I work so I dont even think about food

>>42267755
>ask stupid question
>get answer
>wow why the fuck did you answer my stupid question

nigger leave

>>42267694
welcome to the world of low-carb diets. I'd highly recommend against it since it's not any faster than normal.

>>42267721
your genitals are an inverted triangle

>>42256668

Hello. If I feel my chest while moving my arm in a horizontal pressing motion, I feel them the most activated if my elbows are at my hip, where does chest activates the most? Flys only activate shoulders for me.

>>42267694
Low carb is only worth it if you're BMI is around 25+ if it's lower it'll be pointless and only have you lose out on vital energy. Yeah it can help with hunger but it doesn't do a whole lot

>>42267850
Should I just a regular calorie in and out cut then?

>>42267683
Drink milk. I drank half gallon of milk a day on top of normal diet for about 4 months and gained around 8 kg.

>>42267920
>tfw can't drink too much milk without getting sick

>>42267911
yup.

>>42267863
That's fucked up, anon, your words cut deep

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Okay fags, i'm coming back to lifting after a 7 month trip, lifted for 2 years before, i'm planning:

lifting 5x a week, Chest/Biceps, Back/Triceps, Legs/Shoulders and repeat, with some abs everyday

Gonna be running 5km every lifting day and plan on training long distance every Sunday, along with half an hour of sandbag hitting and some calisthenics

Saturday is rest day

Questions are, is the lifting routine good or should i swap any muscle group there? Am i overtraining myself or can i throw some BJJ in there too? Will i be able to train for a marathon while doing long distance only once a week? How do i go about reaching a 20min 5k?

pls help, i wanna make it

>>42267946
suck my dangler

>>42267968
what would you rather smell, my pussy or my poon tang?

>>42267968
this question doesn't even deserve its own post.
your question is now "how did i get to be such a faggot"

>>42267968
The only way I can see to keep that routine up is to eat non stop and sleep a lot. I imagine you can train enough to finish a marathon, but one day a week of distance doesn't sound like great marathon training IMO. You'll get better at running though, and that feels pretty good. When I was marathon training, I never had time to lift, and I gained weight because I ate way too much.

No matter what though, you will make it dude.

>>42268003
>>42268020

How's summer treating you kid?

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How big of a calorie deficit can I run on without it affecting my gains? I've read that BCAA is an energy supplement for those running on deficit.

If I run on, say, 600kcal deficit and take BCAA will I be able to progress normally?

I've been doing my deadlift double overhand, but I'm starting to get muscle imbalances. If I do mixed grip, which side should be underhand to put focus on my right side?

>>42268096
Your meme powder can't save you

My body always feels sore, and when I've mentioned it to my doc he tells me to get over it.

Are you guys always in pain, even after taking a week off from lifting? I'm pretty new to this, but used to be a fatty, but the pain was there when I was fat too, but my doc just told me to lose weight.

>>42268140
Get over it. It'll stop once you actually work out continuously for a bit, not just sometimes twice a week

>>42268096
you are from finland arent you

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My fucking university cucked me again and I have a shitty schedule.

I have to go to the gym on Saturdays to reduce the days that I have to go there during the week, I can't go to the gym on Thursdays because I have a day-long class that day.

Where should I shove my other 2 workout days?

I'm thinking of doing front instead of back squats since I have long ass femurs, what can go wrong?

I don't do any legs, or cardio, or anything.

Should I start jump roping?

>>42268370
Monday Wednesday.

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I want to masturbate but I don't have energy for it (can't even get my dick up). What do?

>>42268437
Thanks, anon san

>>42268518
time to jerk off to hardcore stuff.

like korean puppet shows

>>42268539
I now have a raging hard on. Thanks

>>42268704
Kidding aside. If you're exhausted and can't get hard, don't force it or it'll get worse.

Let it happen naturally, even if it takes a couple of days.

>>42268748
Yeah. You have to romance your penis. He's very sensitive, and adorably tiny.

>>42268417
Whatever keeps you going. I prefer running and cycling, but any cardio will be beneficial.

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I've been working out for some months now with no idea what I'm supposed to do. I've made some muscle but it's either only visible if I flex or completely hidden with fat. I now realize I have to cut and I want to ask if there's anything else I got to do besides lower the amount of calories I'm getting? Is there any good tips for cutting?

>>42269229
sort out your squiggly red face before you work on your body

>>42269229
Cut, get a food scale and religiously count your calories, don't eat things you can't count, exercise, sleep 8h, make a schedule, set goals, keep track of your progress, don't reward yourself, cheat days are a meme, drink 4l of water a day

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>>42269291
Thanks dude

I've recently started lifting again (7 month ago). I've been doing a pretty straight forward hypertrophy routine aka A: DL 12*4, OHP 12*5, Bench 12*5 B: SQ 12*5 ROW 12*5 B 12*5 (AXBXAXXB...) with 90 sec pause between sets. And I'm kinda starting to stall. Or at least I feel like my regeneration can't keep up. I'm at 60kg Bench 40KG OHP 70KG Squat and 80kg Deadlist. I'm doing it purely for aesthetics. Should I switch to a PPL or brosplit routine? Is it any better with my regeneration?

>>42269378
if you're stalling just fuck with your shit dude

Aside from doing stretches for fixing anterior pelvic tilt, am I correct in thinking I need to specifically target abs and my ass?
If I had stronger abs and glutes, would I naturally find it easier standing straight?

>>42270208
you just worry about abs, i'll target your ass.