Qtddtott

How big of a difference is a 32mm bar compared to a 29mm or a 28mm?

I'm working out at home and I can no longer add weight to my barbell (I've run out of weights) and I'm hitting 20+ reps now. What do I do continue to gain muscle? Add more reps? Take long to complete rep (instead of one rep every 4 seconds maybe one every 6 or 8) I can't afford more or new weights at the moment

>>42385235
Start playing around with stance and grip width. Also start slowing dowm the eccentric portion of your lifts and speeding up the concentric.

>>42385102
When it comes to deadlifts, big

>>42385088
1) does it really fucking matter what shoes I wear to the gym?
2) wat do if you live with your grandmother and she is the gainz goblin incarnate? I want to say no, but shes my grandmother :(

Does bodyfat have a big affect on how your lats look from the front/behind?

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How hard is it to bulk without protein powder/creatine? Has anyone here been able to gain considerable weight without any of those?

>>42386318
r u stupid, just eat more?

>>42386318
2nd from the left looks the hottest and like the most fun, despite being the only one not wearing a costume of some sort.
>This is why you don't wear costumes to Halloween parties

>>42385088
What is this shitty bar, get a texas power bar

>>42385102
Noticeably big difference

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>>42386326
Dude, no shit. I KNOW you need to eat more to be able to put weight.

I'm asking if it's significantly easier to bulk using protein powder/creatine and if anyone here can speak from personal experience.

>>42386337
nah i think id go 2nd from the right lad

>>42386406
The biggest benefit to protein powder is you can consume it while not having it impact your hunger level.

In other words, it helps you eat more during the day without feeling like you're stuffing yourself.

>>42386406
Bulking is about gaining weight, that is, more calories in than out. Protein powder has about 100kcals per scoop and 20 something g of protein, so with two scoops a day you're only getting 200kcals
I'm not sure if this is what you're asking

Is keto a meme or not?

>>42386406
pls be in london

How long do I rest Achilles tendonitis? Been about three weeks but I still get general pain standing on it some and using it on my right left. Should I stretch it any? Have just been doing normal daily stuff and haven't hit the gym since.Also, 6'2 and weighing 175lbs. Still got a chubby tummy and midsection. Do I continue cutting until I hit hungry skeleteon to make it go away and then bulk up fill in? (Flared ribs, chest is disproportionally bigger so washboard abs are a goner)

>>42386459
Keto works but are you really not going to eat carbs for the rest of your life? It's easier and more sustainable in long term to just eat a sensible healthy diet and count macros and calories.

Can I ask for some insight on my routine.
MWF:
Dumbbell press
Dumbbell shoulder press
Bent over barbell rows
Dumbbell flys
Tricep extension/push down
Curl bar

I do everything 4 sets of 10

TTH:
Squats
Deadlifts
Weighted lunges
Hamstring curls

Again everything 4 sets of 10.
It's just something I came up with that keeps it under 60 minutes at the gym and easy to remember. I think it hits all major muscle groups.

>>42386318
>>42386406
Who is the devil girl on the left? Is she also the girl in second pic on the right?

What kind of bar do I use for OHP? I've been using a sorta long bar but recently seen people using shorter lighter ones, which I feel might be better because the weights aren't as far from where I'm pushing

>>42385235
Buy more weights. What type of fucking question is this

Does doing a t bar row work out the same muscles as reverse flys?

If not, what would be another exercise before flys that does? There just isn't a good place to do them at my gym

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Guys I just bought vanilla whey and it fucking tastes terrible holy fucking shit.

What can I do to make it better? First I drank it with milk and it wasn't good so I tried it with just water and it might be worse I'm not sure yet.

I heard peanut butter might make it better but I don't have a blender. Can I just dump peanut butter in this shit?

Please help cause this thing is bad. I can't deal with this for the next month or more

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>>42386452
Solid answer, thanks.

>>42386458
Yeah, more or less.

>>42386482
I'm a dude.

I just post this hoe to get your attention.

:^)

is there a /fit/ approved dumbbell routine anywhere

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>>42386541
Idk some dude posted them on /b/ a few months ago. She has a blog on tumblr if I remember correctly. Just reverse image search.

>>42386570
Then you should look at stuff like peanut butter, dairy, and in general just more food. Two scoops a day is usually the most you need and it doesn't make a huge difference calorie-wise. Creatine doesn't make a diet impact either as far as I know, it just helps you push a rep or two more. If you're really finding it hard to gain weight and have some money to spare, weight gainers are the supplements you should be looking for.

>>42386542
Shorter ones weigh 25 or 35 lbs. If you can't press a 45 lb bar you should use them...

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Last one I have brehs, the rest are nudes.

>>42386624
In 2015 I was around 120lbs, 6'1 so I decided to bulk up and started hitting the gym when I had time. Right now I'm at around 150lb but I want to gain more. I've always had trouble gaining wieght, a nutritionist told me so when I was younger. I have no problem stuffing my mouth with food but I wanted to know if there's a more efficient way of doing so. I'll look into weight gainers, thanks.

>>42386581
I work out with just dumbbells. I'm not sure about "/fit/ approved", though. It's a PPL.

A-Push
>4-6x6-15 OHP
>4-6x6-15 Bench
>3-5x8-15 Skullcrusher
>3-5x8-15 Low to High Fly
>3-5x8-12 Triceps Kickback
>3-5x8-15 Lateral Raise
>3-4x8-20 Wrist Flexion
>2-3x8-20 Wrist Extension

B-Pull
>4-6x5-10 Pullup
>4-6x6-12 Row
>3-5x8-12 Hammer Curl
>3-5xF Reverse Fly
>3-5x8-12 Zottman Curl
>3-5x8-15 Facepull
>3-5x10-20 Shrug

C-Legs
>3-4x5-8 Deadlift
>3-4x5-8 Step Up
>3-4x8-12 Standing Calf Raise

D-Legs
>3-4x5-8 Split Squat
>3-4x5-8 Romanian Deadlift
>3-4x8-12 Seated Calf Raise

ABCABDx

I have a doorjamb pullup bar, powerblocks that go up in 2.5lb or 5lb increments to 90lbs, and a trunk I use as a flat bench.
>Once you can do 10 pullups, add weights in a backpack.
>Alternate OHP/Bench as first/second exercise on push day.
>My progression method is to add a set, then add reps. So if I start off with 4x6, next time I will do 5x6. I never leave reps in the tank, so if I get 5x8 or some mixture, I just roll with it. Once I can do 6x15 of something, I can usually handle the weight increase, so I move the weight up and then reduce the setsXreps back to the low part of the range.

If you don't know how to perform any of these with dumbbells, I can explain ITT or link to a YT vid.

>>42386685
>the rest are nudes.
do it

>>42386673
I can press a 45lb bar, with less weight obviously. What I wanna know is if there's any difference when pressing the same weight but with different bar length.

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>>42386713
Yeah, not trying to get banned.

>>42386731
Probably easier to just try than to ask. I could pontificate about 45 lb bar being better for teaching balance and keeping your core tight... but who are we kidding, really. It's a frigging bar with weights. Use whatever works.

>>42386738
learn how to use a computer/the internet

>>42386689
Damn, that's intense. Would you care to show results?

>>42386788
http://imgur.com/a/TlT4u

Only because I got useful answers

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>>42386809

>>42386797
A little too soon for me to do that. But I was trying to have something like DNAguy's PPL, and his results are incredible (though he started out on a bro-split.
https://imgur.com/gallery/3u6aY

Also there's a dumbbell PPL from reddit that I liked, but wanted to add a little more to it, without going all the way crazy like dnaguy's volume.
https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/

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>>42386318
>1 2 5 6 3 4

>>42386834
That's absolutely incredible. How long have you been doing it? Noticed any results so far?

what kind of equipment should i buy to workout at home? the cheaper the better? would it be better to go with a dumb bell set or some kettlebells or something else? i already have a pull up bar

>>42386542
The length of the bar doesn't matter. If you can use a standard 45 lb bar, stop being a pussy and walk an extra 10 feet to grab the plates.

>>42386916
A bench/barbell would be ideal. If I had the money atm I would invest in that.

>>42385088

Just moved to UT-Austin for post-Doc stuff. How long before Connor ruins my day?

>>42385235
Go on craigslist and buy weights. You can get them cheap as fuck.

>>42385088
This is a garbage bar. Don't get it.

>>42386136
Yes, being fat impacts how you look.

>>42386318
Yes, you can gain weight without whey or creatine.

>>42386406
Creatine doesn't give you a calorie surplus. Whey isn't an efficient way to get a calorie surplus either. They're neither necessary nor sufficient for bulking.

>>42386528
Calf raises and direct core work. Yes, you need direct core work.

>>42386542
Use a regular barbell.

>>42386568
Why would you ever buy vanilla whey? Are you literally retarded? Vanilla is the shittiest flavor of any brand, for all time. Did you not google up the thousands of "what's the best myprotein flavor?" You don't have a fucking blender? Are you a NEET or something? Do you live under an overpass in a tent?

>>42386581
No, because you can't load certain movements with dumbbells properly. It's far better than nothing, but not optimal.

>>42386916
A cage, a bar, and a bench.

>>42386318
You get creatine from red meat, so eats a fucktone of read meat.

>>42386913
Two months, and yes. I started out skinnyfat turning into fat. That's why I wanted to do a PPLPPLx: so I'm sweating 6 days a week, as I'm recomping.

I've probably lost 2 inches off my gut, and my arms and back are looking nice. I wouldn't be able to do all the volume of dnaguy's, but what I'm doing is a decent middle ground.

>>42386366
I'm not buying it but my school's gym has them and yes they are shit. It's all i train with unfortunately, and I'll be competing for the first time come september in the usapl. I pull 500 on these shitty hampton bars, and they don't bend at all. What can i expect from my deadlift (510lb 1rm), squat (405lb 1rm) and bench (245lb 1rm) the usapl approved bars?

>>42385842
>>42386366
Not that guy but how exactly is it different? Heavier? Or feels more solid?

>>42387740
Hard to say how things will change numbers-wise. Idk what the whip on those Hampton bars is like, but in general thinner bars have more whip.

So you'll see the biggest (positive) difference on the deadlift from easier grip and possible increased whip.

Maybe a bit of difference on the bench if you don't have large hands, although some guys prefer a thicker bar for benching. Whip shouldn't be a factor on a 245 lb bench.

I don't think whip will be too much of a problem on a 405 lb squat, but it will likely be a bit more noticeable than on a 32mm bar.

>>42387882
It's thicker, so it's more taxing on grip, and (all other factors being equal) does not bend as much, which is a disadvantage on the deadlift.

How often do people post pics of their friends/randoms instead of their own bodies in cbt?

I started doing squats every week and now my WRIST hurts. What do?

If I start chest press with let's say 40kgs, I can finish first 2 reps but can't finish 3rd , yet I have to do 5 sets. Should I lower the weight to a point I can do 5 sets or should I continue with this situation until I can do the 3rd set,4th and so on

>>42388868
Stop forcing it into your boyfriends anoos

>>42388868
Fuck I meant every workout.

>>42388895
There is no right and wrong way to do it.

The methods below are all viable in their own way:

#1 Use your 5RM weight and limited rest periods. Your sets might end up looking like 5 reps, 5 reps, 4 reps, 2 reps, 2 reps. You would stay at this weight until you could succesfully complete 5 reps for all sets.

#2 Use your 5RM and take long rest periods. You would probably be able to complete 5x5, but it can take half an hour easily. This is very hard training.

#3 Use a weight that's lighter than 5RM, perhaps your 8RM. You should be able to complete 5x5 even with limited rest periods without killing yourself. This is the best way to build up a good amount of volume. When you do 5x5 you can choose to either increase the weight next time, in which case you might hit like 5,5,5,4,3 (effectively making it like #1) or you can choose to increase the reps and go build up to e.g. 7 reps per set before increasing the weight and dropping back down to 5s.

Do whatever you like. What matters is that you always strive to improve your performance over time. The harder each individual set is, the less sets you can expect to be able to do and still recover. Easy sets = many sets. Hard sets = few sets. It's a matter of personal preferance.

>>42388954
Are these methods have same results in the end?By the way, I see that I fucked that sentence up. I have 10 reps x 5 , 5 sets of 10 reps. My strength fades when I get closer to last set. Thanks , Anon

After taking my supplements in the morning (Zinc, Magnesium, Vitamin B6, Vitamin D3, Omega 3 and a caffiene pill I feel a bit lightheaded and then tend to feel like I'm going to throw up, sometimes I do. Do you guys have any suggestions as to why this happens and how I could avoid this?

>>42385088
Critique my meal plan so far, noob on a cut. What can I add to bring in 400-500 more calories and 30 more grams of protein with little additional fat and carb intake?

Protein shake, 39% protein, 43% carbs, 18% fat
>36 g of protein powder, 36 g protein, 4 carb, 4 g fat, 180 kcal
>1 cup of 2% milk, 10 g protein, 14 carb, 5 g fat, 140 kcal
>2 tbsp of cocoa powder 2 g protein, 6 g carbs, 1 g fat, 20 kcal
>1 banana, 1.5 g protein, 31.1 g carb, 0.4 g fat, 121 kcal,
>TOTAL: 51.5 g protein, 55.1 g carbs, 10.4 g fat, 461 kcal

Chicken breast, broccoli, brown rice, 47% protein, 44% carbs, 9% fat
>10.66 oz Costco Chicken Breast, 69.34 g protein, 0 g carbs, 4 g fat, 320 kcal
>90 grams of brown rice (weighed after cooking), 8 g protein, 70 g carbs, 3 g fat, 320 kcal
>170 grams broccoli, 6 g protein, 8 g carbs, 0 g fat, 50 kcal
>TOTAL: 83.34 g protein, 78 g carbs, 7 g fat, 690 kcal

Costco Ground Beef Patties 85% lean, Costco Organic Spinach, 36% protein, 9% carbs, 55% fat
>1 Beef Patty, 30 g protein, 0 g carbs, 23 g fat, 330 kcal
>170 grams Spinach, 4 g protein, 8 g carbs, 0 g fat, 40 kcal
>TOTAL: 34 g protein, 8 g carbs, 23 g fat, 370 kcal

Total Daily Intake: 168.84 g protein (42%), 141.1 g carbs (35%), 40.4 g fat (23%), 1521 calories

>>42389034
Eat and drink before you take the pills dumbass. Preferably with something fatty, like milk.

>>42389022
If you are training for strength stop doing so many reps lol.

Generally 5reps is the standard for strength

>>42389046
Too much protein. Increase carb total to 45%, decrease total fat to 20% and work harder in the gym.

Excess protein is stored as fat.

>>42389153
>>42389046

Also only cut 300-400 kcal from maintenance. When you start seeing progress, weigh yourself again and recalculate your tdee and drop 300-400 kcals from that value. And so on. It's an easier road this way. Slow and steady wins this race.

>>42389153
>>42389172
Thanks for the tips, still don't know what I should add to my meals though besides more meat and protein powder (getting pricey....)

>>42389209
Add a lot of whole grains and fruit to your diet. Cheap solution.

>>42389209
Have a bowl of oats and fruit. Avoid added sugar though. I personally enjoy overnight oats, with a bit of milk, half a banana, and berries, adding chia seeds and a bit of cinnamon makes it even better.

I started lifting again after a long break, and I found the following PPL routine:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ (inb4 reddit)
While I really enjoy it, I have the following questions:
1. Isn't the 6 sets of lateral raises on push day a bit excessive?
2. I really like shrugs and there seems to be a lack of trap exercises. Should I add shrugs to pull days?
3. On leg day, there is a choice between leg presses and front squats. Which one should I choose, knowing that my back is limiting me on my regular squats? Should I do front squats to strengthen my core, or should I do leg presses and add back extensions?

>>42389282
>>42389304
Noted, thanks!

Why are people doing calisthenics always so fucking lean?

>>42389329
>6 sets of lateral raises
yes, that's dumb as hell. you can probably stick to 3-4. it's accessory shit though, so who gives a fuck about it
>should I shrug
go right ahead.
>back is limiting me
is your back actually caving, or are you falling forward in the squat? if it's actually your back, you need to work on your back. if you're finding that you lean forward and turn into the squat-morning, you may actually have weak quads and benefit from doing leg press.

or you could blow off both of those options, drop the weight on your back squats and do deep pause squats working on strict form. Money down says you'd still have more weight on the bar than your front squat and it would provide more time working on your back squat technique in general

>>42389568
You don't see anybody being succesful at calisthenics without being lean, simply because if you carry too much fat it's very, very hard to accomplish the more difficult exercise progressions.
It's not that calisthenics get you lean, it's more that you cannot do calisthenics if you're not lean.

>>42389588
>is your back actually caving, or are you falling forward in the squat?
I have two issues:
I lean forward during squats (I'm around 186 cm, if it matters)
Sometimes (especially on heavier weights) I get "stuck" at the bottom and involuntarily do a quick little sideways motion with my hip/lower back and that helps me lift the weight. I believe it's caused by my back because I don't really feel too much strain on my legs when it happens.

Can I drink coffee while taking creatine in the morning or should i avoid caffeine all together

>>42385102
at least 3mm

When I do curls, I feel a click in the middle of my left biceps. What is it? Should I go to a doctor?

Does being older literally mean being injured constantly?

I do push pull legs and I normally do ohp on my push days. I do PPLPPLx. Can I do ohp on my second legs day, the one before the rest, because I like it and it's fun. Will this make me weaker and impair my recovery?

>>42389901
btw my ohp on my legs day would be 3x5 , and not completey going really hard, just kinda rpe 8

>>42389896
That has been my experience. At least if you continue to train like you did when you were younger and dumber.
You need more clever exercise selection, better warm-up, and way more focus on recovery.

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Currently doing SL been doing it on and off for a year (had to take breaks).
Wondering when to switch to madcow.
Lifts are in pic
I'd think squats being my best lift would be the first to change over but that's the one of the only lifts I'm making still good progress on.
Bench and OHP in particular progress is almost non existent but they are barely intermediate.

bw 73kg
please advise

>>42390251
If you're barely making progress something's got to change, regardless of how high or low your lifts may be. Of course, if your diet is shit and/or you're getting drunk out of your mind every weekend, the problem probably isn't with the program. But if you take your training reasonably serious, you need to move on from SL if it's no longer working well.

Anything wrong with wearing squat shoes to deadlift? I have poor ankle mobility from a surgery as a baby and the raised heel lets me gets into a better position.

>>42385088
Is creatine primarily a PWO or a supplement? One of my irl friends was telling me last night that it's a supplement but my hardcore /fit/ friend tells me it's a PWO, and that is also the gist I get from coming here.

>>42390251
SL is supposed to be done as 5x5, then 3x5 then 3x3

once you've stalled on a weight on 3x3 and you've deloaded and built up and just can't get past that plateau you should move on to Madcow

there isn't a set weight; it's just when you hit a brick wall on 3x3

>>42390437
>the raised heel lets me gets into a better position
I doubt that. Ideally you will want to start the movement with relatively vertical shins, which don't require much of your ankles. If your knees go much forward, your setup is bad.

>>42390467
Creatine has no immediate ergogenic effect. Taking it as a preworkout makes no sense, even though it's often contained in a lot of bullshit PWO products.
Creatine is a supplement and it doesn't matter much when you take it, although one study that I'm aware of has shown slightly better uptake post workout. But I'm not sure if it makes any real difference.

When people talk about weights like 2pl8 bench etc, do they mean 2 plates on each side of the barbell or 2 plates in total?

>>42390495
Oh, for some reason I had it in my head that vertical shins were bad. Maybe I should go back and read about proper form again, thanks anon.

>>42390495
Interesting. Thanks for elaborating a bit. I reckon I was wrong then.

Speaking of PWO, could you tell me the opportune timeframe to take PWO? Like within X amount of time before workout, that kind of thing.

>>42390502
They mean two 20 kg or 45 lbs plates on each side of an Olympic barbell. So 100 kg or 225 lbs.

>>42390506
Well there are different ways to deadlift. A weightlifter almost squats the weight up and this lift does require dorsiflexion. Even if you're not a weightlifter, some people prefer to use more leg drive while others prefer to make it as much of a hip hinge as possible. So there's no clear cut answer. But as a rule few people will be limited by ankle mobility in a deadlift.

>>42390550
Sorry I'm not exactly up to date on the PWO side of things. Basically because anything that isn't a powerful designer drug stimulants isn't worth the money, in my experience. And anything that is gets you psychologically dependant on the stuff, which I don't like.
So yeah, fuck PWO. If I really need something to get me going I'll use caffeine.
Make sure to stay hydrated too. If you piss is brown you can expect 10% reduced performance, but there's not a lot of focus on this, because supplement companies can't sell you water.

>>42386568
Peanutbutter, bananas, oats, unsweetened cocoa, there's so many things you can put in there.

>>42390585
Well I only ask because I inherited a full thing of both creatine and some 'anarchy' PWO stuff from when my roommate moved out--both unopened canisters. I've used a tiny bit of the creatine so far but nothing major. It's free stuff so I may as well use it, y'know?
Caffeine does absolutely nothing for me and I'm honestly glad because I sure as hell don't want to get addicted to that drug.

My hips are naturally wide and it looks like I have a fat ass, even though I'm not fat at all. What do

>>42386116
1 - Fuck, yeah man. Ik it sucks to buy a new shoe just for the gym, but believe me. Squatting in Powerlifting shoes is fucking amazing.

2 - Look man, ik it's hard but you've got to believe that there are people who want to see you get big. I know i want to. Would you like to disappoint a person that want to see your gains? I know you don't. Keep lifting brotha.

>>42390607
Well go ahead and use the creatine. Just throw 5g in a protein shake any time during the day.
Can't tell you anything about the PWO.

>>42390625
Word. I'll do that from now on. Appreciate the feedback, broski.

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>>42386116
1 - Fuck, yeah man. Ik it sucks to buy a new shoe just for the gym, but believe me. Squatting in Powerlifting shoes is fucking amazing.

2 - Look man, ik it's hard but you've got to believe that there are people who want to see you get big. I know i want to. Would you like to disappoint a person that want to see your gains? I know you don't. Keep lifting brotha.

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Anyone ever felt a pain i the low middle of your palm while benching? What is it? What can i do to fix it? I already went to a doctor. The bitch said that i needed to push too much weight. Needles to say i wont hear that advice.

Pic related. Exactly where it hurts.

Best solution for accelerating DOMS?
2-4 days after, the muscle group is basically useless, can't even fkn play with my dog bro

>>42389096
>Calcium before zinc & magnesium

>>42390340
>if you take your training reasonably serious, you need to move on from SL if it's no longer working well.
may be time I think
>>42390475
>SL is supposed to be done as 5x5, then 3x5 then 3x3
It's true I've not really been keeping to this, when I've taken a week or so off I've restarted the count rather than carry on where I left off so I've barely deloaded at all.
Hard one to judge but I think I'll start carrying on where I left off and see the programme through

>>42388868
Watch the Rippetoe "how to hold the bar while squatting video".

>>42390846
lets be real

if you're constantly taking time off and aren't sticking to the program which is a strict 3 times a week you probably aren't even close to finishing it since you aren't doing it properly for whatever reason

>>42390815
Train more frequently and don't change exercises like you change your underwear. If you only hit a certain muscle group once a week and then completely destroy it, you're always doing to feel crazy DOMS. That's just the way it is. If you cut the volume in half and split that up over 2 session a week, the DOMS will be much less (and the gains probably better).

Aside from that, if you already do have DOMS, more or less the only thing that works is to have a light workout/something to increase bloodflow to the area.

What is the best routine after doing SS for 6 months?

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Are there any accessories I can do to help with bench? My chest is lagging behind my other lifts by a ton. Pic related.

>>42390815
How long have you been lifting, and what kind of volume are you doing?

>>42386318
>Has anyone here been able to gain considerable weight without any of those?
no, nobody has ever been able to gain weight without creatine and whey
you dumb retard

>>42390437
You don't need ankle mobility to deadlift. You're probably trying to start with your hips too low. Also, the shoe adds extra range of motion, effectively turning it into a small deficit deadlift.

>>42390739
Change your grip until it doesn't hurt. That's literally all there is to do.

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Do I really have to eat ASAP after my workout? Most of the time I'm just not hungry so I wait for an hour or two.

>>42386318
Unless you have been lifting for years, are advanced or a super skellington, bulking is completely useless.
keep that in mind
>>42386406
it's certainly more convenient, easier and faster way to get calories in

>>42386685
COUNT YOUR CALORIES

>>42386893
approved

>>42390888
My bench used to give me a lot of trouble.
I found that
>more volume
>531
>db low incline press, like one notch over horizontal
>Stopped doing tricep isolation like pushdowns and started doing close grip bench press
I bench twice a week, one day is 531 and in the other I try to make a new rep max: like, if next week I'm doing 82kg for 531, I'll try and see if I can do 70kg 3x10
in short, more volume and more variation in pressing
and stretch, mobility is important
>>42390968
not really, there is a peak up to 4 hrs after but it tapers off for the next 24 hrs

Best bang for your buck cardio excercise?

>>42390869
>if you're constantly taking time off and aren't sticking to the program which is a strict 3 times a week you probably aren't even close to finishing it since you aren't doing it properly for whatever reason
you may have a point but I have still had about 9 months solid training.
Unfortunately I can't commit to training with no breaks because of work, just trying to find the best programme for me at this time

>>42385088
I accidentally +800 over my bulking calories yesterday (cheat meal) - should I eat 800 less today or will that hurt my gains? I'm having a good breakfast now and then gonna hit the gym.

>>42391338
Just deduct 100 from the next 8 days or accept being a fat fuck

>>42391338
it's over, you fucked it up with no hope for remedy
you might as well stop lifting altogether

>>42391394
>>42391415
my post wasn't exaggerated so I dont know the point of the useless meme comments, take that shit to another thread if you want to shitpost - this is for people looking for help. I've lost 80 lbs from when I used to be a fat fuck, I know I won't get fat overnight and never hinted at giving up at anything. why would you come here to shit on people asking questions to better themselves

>>42391440
stupid questions deserve stupid answers

>>42390097
Fucking sucks. Get back from vacation. Lost some strength. Build back up and start making gains again. Try doing RDLs. Had lower back pain ever since for 2 weeks. Wtf. Back starts feeling better. Start going heavy again. Lift 55lb plate and tweak something in chest. Hurts to even breathe. It's like I can't get a good couple months of training in to save my life

>>42391338
"Punishing yourself" after a fuck up is not a very good strategy. Honestly the best thing you can do is accept that you had 800 calories too many yesterday and continue with your (hopefully) sound plan. See it an extremely minor setback. Trying to remedy the fuckup by eating less just sets you up for a vicious cycle.

If I measure my test lvls should I get the test total and test free both? not sure if i wanna pay for them all

>>42391495
If you measure your test lvls you've been too on /fit/ too much. Listen, hormones are extremely complicated, and as long as we're not talking about supraphysiological levels, testosterone is only a tiny bit of the muscle-building puzzle. It's quite possible to have high test and suck at building muscle and vice versa.

Want some advice that'll actually get you somewhere? STOP obsessing over things that you cannot really control. If you're thinking about your test lvls, what's really happening is your brain is trying to come up with either excuses for why your results aren't better, or it's because you're looking for an easy instant-gratification fix. Neither is very good.
Do yourself a favor, STOP thinking about shit that's out of your control. Think hard about your diet; could it be improved somehow? Think hard about your training; could you have been more focused last you were in the gym? Think hard about all the shit you CAN control. Sleep, stress etc.

That's the kind of thinking that will take you places. Worrying about your test lvls (or wide hips/small dick/whatever) will not.

Is there a guide to fit approved step counters?
Personal suggestions?

>>42391675
So free test only it is?

How much harder are bumper plates to lift?

>>42391758
like 1 pound per square feet

>>42391758
They aren't harder to lift. In fact, if you have good quality bumper plates e.g. Eleiko, they often fit more tightly on the barbell, which I personally like.

>>42391816
I have some shitty chinese concrete and vinyl bumperplates so they definitely aren't good quality.
Also my bar is nowhere near 2 metres long and is only about 5kg

>>42391876
Sounds like it's not real bumper plates but just some shit covered in rubber.
I can't really say anything clever about those plates then.
Also, get a real barbell if you want to do weightlifting.

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>>42391922
These are what they look like.
Unfortunately i have little to no money to spend on a barbell. Could you reccomend me a budget one that will do for a beginner?

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I keep asking and I keep getting non-answers. I'm aware I look like shit and I hate that, I've been cutting on-and-off forever now only recently having really gotten back into the saddle for longer than I usually manage. Planning to stick to this forever now that I have a stable job.

What BF% am I?
How much longer do I have to get to 12%?
Can I continue eating at a 750 deficit?
If 12% is unrealistic, what BF% should I turn around and bulk at?

I really don't want to get fat and bulk.

>>42392002
>What BF% am I?
About 20%
>How much longer do I have to get to 12%?
A while
>Can I continue eating at a 750 deficit?
No, try 300-400
>If 12% is unrealistic, what BF% should I turn around and bulk at?
15%

>>42392036
>About 20%
Seriously? I thought i was like 25% in the left pic. I've lost 40 pounds since then, down to 167...

>No, try 300-400
Figures I was eating unrealistically. Would explain my slower progress recently. But why 400 and not 500? And should I take a week to eat at maintenance?

>15%
Stats are 5'11", 208 in the left pic and 167 in the right. Can you give me a rough estimate of how far I have to get down to reach that?

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>>42392086
I was using this pic for reference, but you should really get some calipers and use them.
You shouldn't cut with a very high deficit because you will enter starvation mode, lose muscle and be inclined to binge. As a fat person you should lose quite a lot of weight on a 400kcal deficit if you stick to it.
>Can you give me a rough estimate of how far I have to get down to reach that?
1 gram of fat is 9kcal.
If you are 167 in the most recent pic, and let's say you are 25% bf, then you have 41.75 lbs of fat on you, or 19kg.
But you only want to get down to 15% which means a 60% reduction in bodyfat. So. 0.6*19 gets us 11.4kg or 11,400 grams of fat you need to burn. 11,400 grammes * 9 calories per gram gets us 102,600 to burn.
102,600/400kcal deficit per day equals 257 days if my calculations are correct.

>>42392228
This is the worst one I've ever seen.

5 and 10 are the same, just one with a pump.

15 is more like 10

>>42392228
>>42392260
according to a pair of calipers my roommate had lying around, my measurements are chest 9mm, stomach 23mm, and thigh 14mm.

Plugging this into the bodybuilder BF calculator says I'm 13.2%...which there's no way that's accurate.

Will floor press work just as well for hypertrophy as the standard bench press or will the limited rom fuck my gains up?

>>42392361
>limited rom
Floor press is arguable better as it prevents you from fucking up your shoulders and rotator cuff. Higher ROM isn't always better.

Can I work on my neck everyday?
Also, should my back muscles always be stronger than my chest?

How much protein

Are there any activities that will make me less of a cuck and more of a virile stud?

>>42392797
0.8-1g/lb of bodyweight

>>42392971
Stop watching porn
Stop masturbating daily, limit it to every 4-7 days instead
Take cold showers
Lift heavy weights regularly
Get good sleep (8 hours, dark room, no phones/screens 1 hour before bed, regular sleep schedule)
Eat less sugar and other processed shit
Eat more zinc

>>42392971
depends if you are willing to take a chance that reincarnation is real

>>42385088
How should I respond when a girl slaps my lmao3pl8 squat ass? I'm fucking shy

How do I reach skelly mode. 6'2 155lbs and still look skinnyfat, i feel like i lost all muscle and no fat

I keep getting random bruises, especially on my quads, a couple days after lifting. Normal?

>>42392488
Your back is much bigger than your chest so yes it should be stronger

I'm a noob at gym machine being a huge bodyweight faggot.

Some tell smith machine is for squat, other say they don't. "study" say this and that etc.
I'm asking the general general consensus of /fit/ what is the use of a fucking smith machine ?

Also how weight in machine work ?
50% of bodyweight = for lot of rep, quick recovery between set
80%+ = mass/strength training , few rep and lot of recovery between set
?

Caffeine (a 200mg pill every other day or so) now makes me feel mildly relaxed, euphoric and confident as if I'm drunk now rather than alert or jittery.

I'm not really complaining but I want to know what the fuck is up with my biochemistry for this to happen. Is this a sign of caffeine withdrawal?

/fit/ please advise

If I lift Monday Wednesday and Friday, will running sprints on Tuesday and Thursday interfere with recovery?

>>42393705
Smith machine is used as a handle when your gym buddy starts pounding you in the ass.

Tesco don't list and nutrition on their own brand tea and coffee. What is the calorie in take with these? Negligible?

Should i eat anything before i workout? I usually roll out of bed, take a real light shower, throw on workout clothes, take preworkout, then head to the gym. Then protein shake and food after

>>42394013
>prework out

Well you stop your fast there so you may as well carb up.

>>42394012
Black coffee and unsweetened tea are negligible. Just don't load them up with milk and sugar like a faggot.

>>42394021
What i sometimes do is have a small bowl of oats before the gym. I just want to know if not eating is detremental or not

>>42394039
It's not going to fuck you up. You either want to be carbed up for glycogen energy, or fully exhausted of those energy stores and running off adrenaline. You just want to make sure you're not in that 4ish hour window where the body switches energy sources.

>>42392228
that's a pretty bad one
use scoob's

>>42389346
The important thing is to get 1.2 and 1.7 gramz of protein per kg of bw. Anymore is gonna end up as fat. Carbs help your performance inside the gym and your mood outside the gym. Fat is also important for a healthy mind and body. The diet plan you set out is okay but try to change it up weekly, different meat, veggies, grains and fruit. You'll feel better and show more progress in the long run. Variety is key!

What do you guys think of my routine?

Monday
>AM jog
>PM walk

Tuesday
>Deadlift 5x2
>Bench 3x10, 1xAMRAP
Accessory work
50% 10RM x10
75% 10RM x 5
100% 10RM x10
>Lat Pull
>DB Press
>Bicep curl
>Tricep press

Wednesday
>AM jog
>PM Muay Thai

Thursday
>Squat 2x10, 1x30
>Bench 3x10, 1xAMRAP
Accessory work
50% 10RM x10
75% 10RM x 5
100% 10RM x10
>Leg Curl
>RDL
>Calf raises

Friday
>AM jog
>PM walk or Muay Thai

Saturday
>Muay Thai

Is there a definitive "right" way to use calipers? The instructions that came with them say to pinch diagonally a couple inches above the hip bone. But other sources say to pinch vertically next to the belly button, diagonally in between your nipple and armpit, etc.

>>42392797
1.2 - 1.7 g per kg of bodyweight. Anymore is useless and stored as fat. Try to limit your intake <=25g of protein per meal for proper absorption and utilization.

>>42385088
thoughts on lane norton PHAT?
thinking about following this format (not necessarily the exact exercises or set/rep schemes)
Am i better off just doing some ppl shit

I met my first power rack curler today. What do I say to these people so they fuck off?

How do you guys make time for the gym when you have a job? This of course assumes you have other hobbies you care about greatly

Is it possible to fuck up your noob gains? Like if you don't do enough work during the time period you'll be effectively set back months because you'll regress to normal gains? Or are noob gains an amount and not a time period?

>>42394189
Go straight to the gym after work on the days you aren't drinking with coworkers.

>>42391440
Shut the fuck up you usless sensitive pile of disgusting lard. You ate over 800 extra calories because you have no self control. You're fat, and probably ugly and if you expected a nice cordial answer from 4chan then you need to gtfo and find your own idyllic circle jerk to be apart of because its certainly not here.

>>42394246
lmao well someones a little sensitive

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Started lifting again recently after 7 years of not touching a weight. Is it normal to get extremely horny after workouts? I don't remember this from before. If I see a woman after an hour in the gym, all I can think about is plowing her, regardless of what she looks like

>>42394256
Well atleast I'm not fat, and accidentally eat 800 cals over my tdee. Wew lad

>>42394246
>>42394298
Manlet detected.

is there anything bad about eating 'too much' protein?

>>42391046
Skip rope or sprints

Especially in a tabata or HIIT template

>>42391338
>>42391483
^this

>>42392002
Dont yo-yo. Trust me, it fucked me for years.

Pick something, either bulk or cut, and stick with it until you are disgusted with yourself... then do it for another month.

You don't want to go
>mmm bulk this will be fun
>oh no I'm too fat time to cut!
>mmm cutting is hard but at least it cheap!
>oh no I'm too skinny time to bulk!

2 years later you'll look exactly the same.

You have a while until 12%, choose a more conservative cutting number like someone else said, and just take your time.

>>42393146
>Stop you're turning me on
>This shit aint free
my personal favorite
>Stop or I'll do it back

You can honestly say anything, even cringey shit and they will giggle. They are the ones initiating the contact, remember? They are already interested.

>>42393504
No. Its either a contusion (are you hitting it against the bar during DL or jamming them into a machine during leg extensions?) or more seriously it could be rhabdomyolysis, though I doubt it.

>>42393705
Its useless and gay and will lead to fucked up muskels if you use it exclusively. If you don't have a spotter for bench, it might be useful but only now and then.

>>42393828
No you're dehydrated dumdum. Caffeine is a vasoconstrictor, which means it narrows your blood vessels. If your blood is dehydrated and sludgy, this means your blood is pumping less efficiently which means it delivers less oxygen which makes you sluggish.

>>42393994
depends on food and sleep

>>42394012
0 calories

>>42394013
Spike insulin post workout. If you HAVE to eat/drink before the gym (maybe it FEELS better), a small amount of gatorade or fast carbs (gummy bears/apple) is fine.

>>42394167
PHAT rocks

>>42394173
Are you a big guy?

If so, walk up and ask "are you using this SQUAT rack".

Even though its a power rack, you are
1. Insinuating he's using it wrong
2. Asking politely
3. Intimidating him

If you are a small guy, then wait your turn.

>>42394189
I goto the gym 2x a week now, sometimes 3. I just got a dog so I need to be home more often. Its easier than you think. Bring workout clothes to work with you, go straight from there to gym, go home. The more you goto the gym the shorter your sessions can be.
>5 days/week 60min each
vs
>3 days/week 90min each

>>42394286
Yes, normal

>>42394341
No such thing unless you're old or eating an absurd amount. It can eventually mess with kidney and liver.

When i flex my biceps i get a cramp if i do it for more than like one second wtf?

I'm considering not renewing my gym membership and just buy a couple of dumbells (bars + say 35Kg worth of plates?) and a good bench to save money. I think I can cover most forms of exercises with dumbells except for deadlifts - what it the dumbell-equivalent of a deadlift?

>>42394342
I'm >>42393994

My main goal right now is cutting body fat so I'm eating light (baked chicken breast, brown rice, broccoli, egg whites, oats, etc.) and I get about 7 hours of sleep a night. I train in the morning around 6:30.

>>42386595
>shows on bed
Fucking disgusting.

>>42394286
Yes and no

>>42394341
Yes there is. Eating more than needed causes it to be stored as fat. Eating more than nees to is detrimental to the health of your bones, and kidneys.

Any good bodyweight routines?

>>42394455
There's the single leg stiff-leg/Romanian deadlift. And eventually the pistol holding the weights at your sides.

Also deadlifting two 35kg dumbbells is roughly equivalent to an 85kg barbell deadlift

>>42394455
I have this set up at home because I cbf going to the gym and it has been difficult for me to do all the exercises I want to at the weight I want to desu. Barbell is just easier to use for some exercises maybe throw in the bar and use the same weights.

>>42386337
very left is my fav but i also love the hot velma look

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Plz help. Lower back lumbar muscles are so tight I had to stop squatting cuz it started causing pain. I can't seem to untighten it.

Had back injury last summer and fairly recently stopped having back pain whenever I sat down (I was getting really depressed) I THINK the tight lumbar is caused by a bunch of scare tissue at the top of my glutes, perhaps pulling down on my lumbar muscles. Its extremely hard to target and roll that tissue. Seems like I can only get at it with my fingers really hard.

OR this tightness is permanent and the result of my injury? (Injury = spent 5 minutes cleaning shit underneath my desk while bent completely over sitting in my chair, top of desk was rubbing on spine, but I think it was mostly the fact I was bent over for so long)

Thanks for reading.

>>42386522
different person but my diet is honestly 90% meat except for 1 smoothie a day w. protein powder & peanut butter per day

So carbs are easy to avoid

>>42394702
Go to a physiotherapist

>>42389867
Yeah take it if you want

Are you looking for an excuse to quit coffee?

>>42389882
Does it hurt? My knees/toes have been clicking when I bend them for 4 years bc of a damaged PCL. So yeah get it checked if it hurts

>>42394342
thanks for the response to >>42393705

Sad the place where i'm working for the next months have only 2 smith machine and nothing else with a barbell

When should I start adding weight to pull ups and dips? Right now I'm at 3x12 with bodyweight only

Hey fit
When doing face pulls, how much backward can I lean?

Why do the guys are work touch me?

I'm a fucking guy, I wear tank tops, i'm tall and a little skinny. I could see them thinking i'm a little low test, but still.

I notice a lot of the guys often:
>Poke my belly
>Squeeze my hips
>Press up against my back but in an aggressive manner
>Get really close and knock their arms against mine
>Touch my lower back to get my attention
>Pull my skin and touch my arms

And it's not just 1 guy, it's at least 3 to 4 of them. And it's been going on ever since I started wearing tank tops.

>>42394762
Now is a good time.

My beard doesn't really grow that fast. I shaved on Tueseday morning and it's only now, on Friday night, that I have decent stubble.

Is that a sign of low T? I have plenty of hair on my body though

>>42394790
nice
can't wait to kill it Monday

>>42394615
>Also deadlifting two 35kg dumbbells is roughly equivalent to an 85kg barbell deadlift
Explain. If the weight is smaller and the technique and working muscles are the same, why are the two equivalent?

>>42394860
The barbell helps you lift more weight.

>>42394860
The balancing required for the dumbbells that the barbell removes means a lot desu. It's a lot harder to push the same weight with less stability.

>>42394899

Not trolling and maybe I'm a bit dense, but why is that? I understand stronger arm compensating for the weaker one, but how come putting the same wright on a bar makes the set easier?

>>42394899
>>42394931
This is the answer I was looking for >>42394928
- lack of stability in dumbells. Thank you.

I dont understand how I'm supposed to get enough protein without going over my daily calorie limit. It seems like I have to eat fish every meal every day.

>>42394998
Fish, meat (mean) or protein shake

>>42395040
*lean meat

>>42394755
it wont kill you just use it

better than nothing

>>42394998
Unless you're on an extreme cut this is not an issue at all, you're probably doing something wrong.

>>42395136
I can still do bench press with it, indeed better than nothing

Are cheat days fucking me up or are they really fine?

Every Sunday I take a break from lifting and indulge in booze and carbs. Nothing crazy but I don't really count calories or watch what I eat.

My current routine is a 3 day routine

AxBxAxxBxAxBxx

Im skinny and small and I am trying to gain weight not lose weight.

My routine is as follows

A: 3 sets of leg press 5r, 1 set deadlift 5r, 3 sets dumbel bench 5r, 2 sets of weighted dips 8-10r. 5 mins high intensity cardio
B: 3 sets of leg press 5r, 3 sets of barbell press 5r, 3 sets of dumbell rows 5r, 2 sets of weighted chin ups 5r, 5 mins cardio

On every third workout I do bicep curls.

Ive seen some gains bit its been slow, which i dont mind. Slow gains are better than no gains and im in no rush. I dont squat because it takes 20 mins for the squat rack to free up and I dont barbell bench because i dont have a lifting partner to spot me.

The question is given that im skinny is the volume right? Am i doing too much or too little? Should i cut down to a programme like greyskull where I do 2 big compund lift every day and just one acessory excercise? Or should I up the volume and add more acessories to whay im currently doing?

How long should I be leaving between eating/drinking protein.

I know if I eat loads at once my muscles only get around 30g of it so I should space it out but how long between it? I'm cutting if it makes a difference

Also when people say cutting carbs does this mean stuff like fruit and vegetables as well as bread and crap? I heard no carbs is great for cuts so any help is appreciated lads

Can I mix low rep high weight exercice with high rep low weight exercice at the same daily workout ?
Or it is best to make one day heavy, one day light (or never light)

should i masturbate before or after working out

>>42386893
correct

Cocaine counts as cardio?

Shattered my blender glass jar into pieces, but still got the base. Are all the jars interchangeable, i.e. can I buy a random one for replacement or will I have to invest in a new blender?

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Really quick help needed:

I just finished my cut and haven't cheated in months. I'm thinking of doing a celebratory cheat day on sunday and just eat a bunch of crap ALL DAY before starting my reverse diet to gain muscle.

IS this a bad idea? Can it have any negative effects on what I've accomplished?

Do cuts help with a jawline and having more prominent cheek bones?

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>>42395438
Why make yourself choose friend?

>>42394603
Bump

can i put a power cage and barbells and stuff in my back yard or will that stuff deteriorate quickly from the weather?

>>42385102
its very noticeable when you grab it

Is it safe to work out when I'm tired? I accidentally fell asleep until like 9 PM and I need to work out now or else I can't for the rest of the night bu since I just woke up I'm tired as fuck

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I have an underdeveloped upper body, so I was wondering if developing my upper body would lead to me gaining an inch or two in height?

how does a low/restricted carb diet (deficit) help burn off the fat better than a regular carb diet? is it because your body has to rely on fats for energy rather than the energy from the carbs? on a cut and thinking of keeping my carbs to 100g maximum daily

>>42386568
I made this fatal error with MyProtein, too.

Their Vanilla whey is fucking awful. After you get used to the taste of it about a week in, it becomes so sickly.

Never again.

Does anybody has a link to the pdf of the Buff Dudes Bulking book?

>>42392488
Pls answer neck question

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How long can I stay in a 1000 total calorie cut and continue PPL super sets with no rest days before I reach muscle atrophy. I'm trying to go from 24% bf to 10% bf as quickly as possible.

What should I do for inflammation in one of my elbows?

I'm 80kgs (17 6 lbs) now and I'm eating an average of 115g of proteins at day on a deficit; should I try protein powder or is my intake already good?

This isn't fit related but I feel you guys might be able to help, I just got into a bit of a fight, not really a fight but it happened tonight and now I can see a lump appearing on my forehead and can feel quite a big one on the back of my head where I hit the ground, what can I do now to stop it from being too sore tomorrow? I've taken 2 ibuprofen and had ice on it for the last like 40 mins, gonna take some paracetamol too but any other suggestions?

>>42398073
See a doctor, you might have a concussion. You're doing everything you can about the lump, keep it up.

>>42398102


Nah bro I'm not concussed I didn't hit the ground that bad and I've been concussed before, i dont feel any of the symptoms, ty tho, I'm looking forward to the apologetic fb messages from the junkie prick in the morning lol

>>42386406
Using protein powder you can drink your calories. Use whey, oats, honey and peanut butter together with whole milk to make a shake with a fuckload of calories if you're struggling to gain that hard.

i'm from /g/. i want to start working out and get in shape. i'm 5'10 190lbs atm. should i focus on gaining muscle first or losing weight? is there a way to do both? i was looking at the starting strength routines but i'm not sure if it would be good to do that along with cutting calories

>>42385088
I wanna grow a beard without taking test help /fit/. All I can grow is some shitty patchy shit and a pedo stache and goatee.

>>42385102

32 is 14% larger than 28 and 10% larger than 29. You'll notice.

>>42398528

Look at your father and your maternal grandfather. If they don't have decent coverage you won't, ever.

If they do, you can get the growth you'd naturally have by your 40's by applying minoxidil 5% 2x/day for 6 months or so.

>>42398520

Lift and cut to at least 14% bodyfat first or you'll end up fat, I guarantee it. Don't guess, get a DEXA scan or get a professional to measure you with calipers.

Above all, pick a routine and diet you can stick with. Consistency matters INFINITELY more than small variations in diet and routine, as long as you get your protein and stick to the major compound movements.

>>42398520

forgot to add:

Look up leangains and intermittent fasting methods if you're set on gaining muscle/losing fat at the same time. Lifting at a caloric deficit will preserve muscle and remove fat.

But again, the difference between the two means nothing if you can't stick to it.

best cardio to do that has the most bang for your buck?

>>42385088

So I bought 1kg of soy protein, thinking that, wth it is so cheap compared to whey, and doesn't upset my lactose intolerance, what's the catch?

And the catch is that the fucking thing taste fucking bad. It tastes like as if you were to go to a field and stuff soy beans in your mouth. It taste fucking raw. And don't even get me started on the texture, no matter how much you shake you are still gonna feel the sandy texture of the soy powder.

>>42385088

What are some things to add to your shake to add calories, especially carbs? I mean an easy way is to add oats but I already add like 150g of oats to 500ml of milk and I'm real sick of it.

>inb4 blend a bread

>>42385088
how do I count the calories in eggs? when tehy say 100g is X does it mean the whole thing(shell too) or just whatever is inside?

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So I was messing around with a friend today and his gym has a hexbar with really good grit for grip. I normally do a pyramid on leg days with normal deadlift and another pyramid of hexbar deadlift, and then 5x5 of yolk bar squats (wrist injury gets in the way of normal squats).

My best good deadlift is 505 conventional. Today I ended up doing 520 lbs or so (don't know what it weighs, 55-60 lbs iirc) for 1 rep with the hexbar.

2 questions from that blog shit:


1. How stupid on a scale of 1 to 10 is maxing with a hexbar?

2. Why can I do it better than a normal deadlift? I suck at squats btw but my quads somehow seem evidently decent

>>42386568
ive tried two samples of the new whey they have
vanilla creme and strawberry milkshake, mixed with almond milk which was supposed to make it taste even worse but was pretty nice and no lumps

is it really this good? or will I get sick asap

I've also tried the regular impact whey Stracciatella flavour with regular milk and tasted like milk + vanilla icecream shake

>>42399009
I don't count the shell

>>42398039
Ice 20 min. on, 40 min. off every night for a month. Try to figure out the cause, see if you can change it. Also, see a doctor.

>>42399027
Well, answered my own question:

Study of hexbar vs traditional deadlift
bretcontreras.com/straight-bar-deadlift-versus-hex-bar-deadlift/

Abstract:
>Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 25(7): 2000-2009, 2011—The purpose of the investigation was to compare the kinematics and kinetics of the deadlift performed with 2 distinct barbells across a range of submaximal loads. Nineteen male powerlifters performed the deadlift with a conventional straight barbell and a hexagonal barbell that allowed the lifter to stand within its frame. Subjects performed trials at maximum speed with loads of 10, 20, 30, 40, 50, 60, 70, and 80% of their predetermined 1-repetition maximum (1RM). Inverse dynamics and spatial tracking of the external resistance were used to quantify kinematic and kinetic variables. Subjects were able to lift a heavier 1RM load in the hexagonal barbell deadlift (HBD) than the straight barbell deadlift (SBD) (265 ± 41 kg vs. 245 ± 39 kg, p < 0.05). The design of the hexagonal barbell significantly altered the resistance moment at the joints analyzed (p < 0.05), resulting in lower peak moments at the lumbar spine, hip, and ankle (p < 0.05) and an increased peak moment at the knee (p < 0.05). Maximum peak power values of 4,388 ± 713 and 4,872 ± 636 W were obtained for the SBD and HBD, respectively (p < 0.05). Across the submaximal loads, significantly greater peak force, peak velocity and peak power values were produced during the HBD compared to during the SBD (p < 0.05). The results demonstrate that the choice of barbell used to perform the deadlift has a significant effect on a range of kinematic and kinetic variables. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the HBD is a more effective exercise than the SBD.

Tl;dr you can generally do 20kg more on hex

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Is fasting a viable way to cut initially... I know doctors say its bad but I'm looking for bro science. Our ancestors fasted for days then killed a mammoth and feasted then they became yoked. Same with native Americans and buffalos. Eat an ear of corn a day then a few days later eat 500g of buffalo protein .

On naked and afraid survival show these cubbies survive in the woods for 2 weeks with no food and loose 30 pounds of seemingly pure fat

>>42398972
I've heard soy increases estrogen. Just bro science tho

>>42399331

Wasn't that debunked as a myth or something?

>>42386406
>>42386406
I'' not sire what you want us to tell you that you can't figure out of your own. Protein powder is just another source of protein. 1 scoop is usually around 24 g and 120 calories. I guess it makes it easier by convienience. You can make a shake and throw in a scoop rather than eating a chicken breast or something. It's literally just protein tho...

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>>42399313
Bump this q

What's the advantage of taking in more protein then you need on a daily basis, but still meeting your caloric intake? For example let's say I only need 135g, but I took 155g

>>42394767
Bump

>>42399313
>>42399536
It's possible, but not optimal at all to retain max muscle mass.

>>42399578
Virtual no advantage. But whatever the number you "should" take, it's just a "guess" comparing you to other people. Every prot isn't metabolised, and it's always best to get a tad more just to insure you've got enough of complete amino acids. 20g more is ok. 100g more is too much

IF helps burning fat more efficient but if you eat at maintenance during the eating period, how does it even help?

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Am I ready to post something like this to insta? Will i get mires or am I still too dyel for that?

>>42390829
https://www.ncbi.nlm.nih.gov/pubmed/3584729
>However, during a normal calcium intake of 800 mg/day, the high zinc intake had no significant effect on the intestinal absorption of calcium. These studies have shown that the high zinc intake decreased the intestinal absorption of calcium during a low calcium intake but not during a normal calcium intake.
PMID: 3584729

>>42398954
Hiit

>>42394762
Now

>>42399935
You look good. Find better lighting though for ig pictures. You need to show abs.

can someone reccomend a good hypertrophy routine with dumbbellls ?

Anyone have a a pic or gif of pepe knocking out feels guy

I'm on my first week on GSLP and my hamstrings are sore, I think it's due to the muscle imbalances.
Would it be okay to switch to front squats?

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>>42400709
You'll need a pull up bar though

>>42400773
i have a pull up bar senpai

>>42400820
You're good to go then. Though leg development will be sub-optimal, specifically the quads. DB squats limits a lot the weight you can squat.

I just did
144 press ups
144 Squats - 25kg
144 Bent Over Rows - 40kg
288 Lunges
144 Sit Ups
144 Tricep Dips
144 Step ups

out of curiosity, how many calories would be used in this workout?

Am 240lbs

And yes, all proper form.

so I've got a home gym at my parents house, stacked out with oly weights, 7ft barbell and a squat rack with a dipping station built in so I'm doing weighted dips.

I'm moving out real soon to an apartment, I'm gonna sell the squat rack, oly bar, and a few of my plates (I've got like 250kg worth) I've got this plan of getting a dipping and pull up station for my apartment room and doing weighted dips, pull ups and Bulgarian split squats as well while holding the oly plates in my hands (not sure how I'd hold the weights for squats, maybe put a towel through the hole and hold onto the towel?) ontop of this I was gonna add cycling on a single speed bike (sprints, hill climbs)

My question is will this routine make me big and aesthetic? Or is this autistic and should I just join a gym? The thing that puts me off the gym is I've gotten used to lifting in the comfort of my own home and not having to work around other people's sets, also what if I've got disgusting protein farts or I fail a set, etc etc

How do I stop my wrists bending back on bench? One wrist bends more than the other, too. It feels like it's doing more of the work than the other arm and tires out quicker.

>>42394788
>>42394788
>>42394788
>>42394788
>>42394788
>>42394788
And I got dubs so I deserve some sort of answer.

Does anyone get weirdly guilty after they fap?

I think NoFap has fucked with me to the point where I feel like shit whenever I do it

>>42400998
You will be able to buy adjustable DBs that will hold olympic weighs for like €20 for a quality pair, get a dip belt from amazon for like €15 and you will be able to buy a 4 foot olympic barbell (smaller helps with limited space, obviously) for like €30

over summers i don't have access to a proper gym and only have limited equipment. this is what I do and I can guarantee it works very well. it's just a standard upper/lower

Lower
>DB reverse lunges - 4x6-8
>DB or BB RDL - 4x6-8
>BB jefferson squats - 3x10-12 (example: https://www.youtube.com/watch?v=GOfmfampGz4)
>Lying leg curl - 3x10-12 (example:https://www.youtube.com/watch?v=RmsTFCQ3Qig do them in this position but put the barbell on your hips like you would in a hip thrust. Sliders are cheap on amazon, skateboard works for the exact same purpose if you have an old one)
>2 sets of whatever calf
>2 sets of whatever ab work


Upper
>Chinups - 4x6-8
>Dips - 4x6-8
>one arm dp overhead press - 3x10-12
>one arm db rows - 3x10-12
>curls/skull crushers - 2x12-15

I know it's a long reply and maybe you were just looking for a yes/no but I wish somebody had told me something like this when I first had to work out at home so i didn't have to work it out for myself. I managed to do this in an apartment room so you can too

>>42385102
if you're ever gonna be doing olympic lifts don't get a 32mm

you need the thinner bars for cleans, snatches etc.

>>42400998

>>42401219
I appreciate your help man but I wanna make it simple on myself, I'd rather do the weighted dips, weighted pull ups and train for strength, I wanna get some heavy ass weight on the belt and do like a 5x5 rep scheme, I wanna be Eric.

As for the Bulgarian split squats is there any reason why I couldn't do them using the method I mentioned? Putting a towel through the oly plates and holding onto the towel, or I could just buy some oly dumb bells that would be an option.

Or I just sell all my shit and man up and go to the gym

>>42401471
I'm trying to minimise noise and not piss off any of my neighbours

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How do I fix my neck?

Filmed myself deadlifting and noticed how wack my neck position was, pic is just me in starting position.

I'm working on posture issues, is there anything else i can do?

>>42399263
heres simpler answer

>less moment arm on lower back

boom theres all to it

>>42394767
Bump some more

Why does 5/3/1 do Dumbbell bench press instead of Incline dumbbell bench press? I've heard incline be praised a lot more for hypertrophy and aesthetics

I have a Mate that makes Fun of me cuz u lift and am trying to get big
Meanwhile the fucker Sips beer and cocktails and is getting fat as fuck he also is becomming a truck driver i highly doubt that Will be good for his appearance
So what's are some good tips to deal with his bs or some good comebacks i van Tell the kid to Destroy his confidence?

>>42401564
flex your lats and look a little lower

Is it okay to take cheat drinks like stuff with sugar, like coke or alcohol if it fits my macros?

I don't eat junk food or fast food or anything but fuck I have a sweet tooth.

how do i make oatmeal not bland?
i took 90g of rolled oats, added 400ml of milk, added cinnamon and microwaved it
after it was microwaved i cut in a banana and two apricots and it's really bland and boring and therefore it takes too long to eat

t. skeleton

Are wristbands a meme?

>>42401834
Get big while he gets fat. That should be enough to destroy his confidence.

>>42401867
Honey.
Fruit that isnt vomit inducing like bananas, for example blueberries or any berry for that matter

>>42401807
531 is a rep scheme.
You might have seen a particular 531-based program use them, in which case because they preferred them
Many prefer incline db cos it targets the upper pec more and gives more variety.
Keep the incline low though, otherwise delts get into the equation

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>>42390985
>Unless you have been lifting for years, are advanced or a super skellington, bulking is completely useless.
>keep that in mind

>>42401564
Horizontal pulling it it's a structural issue.
Setup issue: grip bar hard as shit, lower yourself, flex lats while taking slack off the bar and lowering the ass a bit more, chest up

>>42402080
The 5/3/1 dumbbells I mentioned is the recommended accessory work of the author in Day 3 which is normal barbell bench day.

>>42402084
t.another SS victim

>>42402140
t. strenghtlet

Rate of strength gain on maintenance vs bulk is incomparable.

I'm having trouble calculating my TDEE.

I'm 183cm, and weigh 88.5kg. I'd eyeball my bf at 23-25%.
My issue is I don't really know what activity level to input into a TDEE calculator.

I'm doing a PPL, lifting 6 days and resting 1 day. I do cardio every day I lift (interval training mostly), and some stretching and very light cardio on rest day.

For the most part I sit at a desk the rest of day, be it working or at home, barring moving about which usually boils down to walking about 3-4km a day.

What the fuck is my activity level, and my TDEE?

>>42402223
Do 1.2. If you use a higher level of activity you'll just use it as an excuse to eat even more.

So use mostly sedentary even if you do exercise.

When you are done cutting and need to know your TDEE use 1.2 as well, but then you weigh yourself daily. If you are losing weight in a weekly basis see how many grams you are losing and adjust calories based on that.

Remember 500 cals daily deficit is 2kg a week so it's pretty easy to calculate how much you are under your TDEE.

>>42394788
What the fuck, dude. I have no idea what that means.

>>42402272
Thanks, that's what I've been doing. I just feel I'm stalling lately.

>>42401471
Bump, opinions lads?

>>42402272
500 deficit is 0.5kg/week

>>42402385
Yeah my bad, meant 2kg a month.

>>42402417
Thing is I started at 100kg Feb2016, dropped to 75kg Aug2016, up to 85kg by May2017. Couldn't lift consistently until July2017, but back on track now. I've never seen my abs and I don't want to be subhuman any longer.

>>42402508
Yeah, stalling sucks, but that's the name of the game.

Either you are counting your calories incorrectly, or you are cheating. You should know damn well what you are doing.

When I stalled I knew why I was stalled, I still made a post similar to yours bitching about "Why am I stalled", I knew damn well I wasn't counting my shit properly everyday. I kept letting myself slip but I was like "Well the rest of the days I eat fine" and used that as an excuse, and I was just maintaining.

If you've read the sticky you know damn well what's going on, don't reply with your excuses, no one gives a shit about your situation. The only person who can help you is you.

>>42402544
No excuses, just learning more. I've been eating maintenance for a while because I'm still making noob gains. 2500kcal/day. I was just on the fence about cutting, because I want to lift heavy objects.

>>42402595
Then you didn't stall you fucking moron, you are eating maintenance, you are not supposed to lose weight, everything is working as intended. Stop bitching.

Do you wanna stop being fat? Cut. Do you wanna get stronger? Bulk. Stop asking us what to do, make up your mind and move in that direction, you already know what you need to do to get there.

>>42402595
In my first year of lifting I was permacutting and still managed to get to a 100kg squat, 120kg diddly and 70kg bench before stalling out for months.

>>42402629
>>42402595
And that was on a 1000 deficit

Is it okay to eat like 7 eggs a day? Because it's either that or whey protein. Somehow I don't know if taking whey literally everyday is healthy in the long run..

>>42402665
Yes it's fine

Neither dairy (whey) or eggs have any correlation to all cause mortality

>>42402642
Fuck I'm relieved. Cut begins today.

>>42385088
Net gain of around 10 kilos, and 2% bodyfat (went from 86 kg at 18.5% to 95 at 20.8%)


Need some help with the maths; I want to find out just how much muscle mass I gained, and how much fat. Anybody able to help me out?

>>42403110
86kg*0.185=15.91 kg of fat
95*19.76=19.76 kg of fat
19.76-15.91=3.95 kg of fat gained
9kg(total weight gained)-3.95kg(total fat gained)=5.05 kg (total muscle gained)


So did I make any mistakes? Or did I gain 5kg of muscle?

>>42401848
If it fits your macros then have whatever the fuck you want.

All that depends is that what you eat you may feel fuller than other ways.

>>42397510
>I have an underdeveloped upper body, so I was wondering if developing my upper body would lead to me gaining an inch or two in height?
If you want to gain height,
A)eat and drink less sugar, insulin stunts growth
B)don't eat 2 hours before bed
C)sleep with 2-3 pillows below your feet, and
D)stretch back/legs

whats a good routine to do after SS if my goal is aesthetics.

>>42385088
Why does SS add weight to squats that fast? It's unrealistic to go up by 30 kg every month after like the first month or two. Is it not better to add weight every 2 workouts instead of every workout rather than stalling and deloading constantly?

>>42403352
I'm guessing SS assumes dreamer bulk starting from skelly mode.

>>42400983
Would also like to know