QTDDTOT - Huey made it edition

>>42458843
Why don't you just do greyskull?

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I have an anal fissure (huge cut in my ass) so I can't do any lower body stuff like Squats without reopening the cut.Very painful.

I'm a beginner and only doing OHP and incline bench press. What other exercise can I add for my upper body? Keep in mind I have only dumbbells and a barbell+bench.

>>42458843
>noobs with no knowledge about fitness making modifications on routines made by professionals.

When will they learn?

How do I get my lower back stronger. It hurts like a motherfucker after I squat

>>42458843
Chin ups and rows my dude. You need at least a pull exercise to balance the pushes. And you need to hit your back.

>>42458883
How did you fissure your asshole ?

>>42458983
You are squatting wrong, or need to lower the weight.

>>42458990
Meant for
>>42458883

>>42458990
I have chinups and rows already look at the routine again

>>42458883
How did you fissure your asshole ?

>>42459033
The post literally says 'only OHP and bench'

>>42458843
if you're preparing for a race then you shouldn't be doing SS at all. I suggest you focus on the race and do SS properly when it's over.

>>42458993
>>42459037

Lack of fiber,sat at the toilet for too long instead of just getting my buisness done and getting out, sat all day every day, and I was doing squats. Apparently squats can give you anal fissures too, from what I've read on bodybuilding forums.

It hurts like a motherfucker when I poop and it gets infected so easily.I have to sleep on my stomach,and I have to stand alot or sitting hurts like hell.

>>42458876
DESU I never heard of greyskull. Looks pretty good. Thanks
>>42458959
When Mark Rippetoe tells me how I should factor in running 40-50k a week.
>>42459048
Thanks.

training for strength and training for endurance are polar opposites and you can't do both efficiently at the same time. if you're even remotely serious about this race then you'll train to do the best you can, which means you focus on running. if you're not serious about the race then it doesn't really matter anyway, right?

>>42459084
I realize I'm not gonna make big strength gains (I haven't for the past month). I mostly do it because I want to avoid the skinnyfat physique.

I want to join the marines, is there a routine out there that prepares me for this? I'm overweight and would like to be fit and ready before joining

>>42459093
What's your timeframe?

>>42459109
3-4 years

>>42459117
That long? Just focus on getting fit. Eat less, lift weights. Start thinking about conditioning for basic training when you have 6 months to go.

>>42458993
Not that guy but I got it once (albeit a small one) by pushing too hard. Had too much fiber, was in a hurry and had a big one about to exit. Pushed as hard as I could and felt a sharp pain in mein tush

>>42459148
Woops I thought you were talking about being serving in the marines.
I have like 1 year?

>>42459159
How overweight are you?

>>42459194
I'm 5'10
200lbs

>>42459060
eek
Haven't shat in a week due to stress, now I'm gonna worry about getting anal fissures when I do. Thanks, Anon.

>>42459383
>Haven't shat in a week due to stress

That's not what stress does anon, you better get that checked out if you can.

>>42459426
Well I'm also undereating and neglecting carbs so that's a factor too.

Guys how do you study? Like I have an important test coming up and I krep having my mind wander while reading my notes.

>Inb4 non /fit/

>>42459632
>>>/adv/

>>42459667
But the brain is a muscle too!

>>42459632
Nothing short term. Meditate, practice studying, or just do a single thing completely focused on it for long spans of time. Basically do anything that requires you to focus, and you will suck at it at first, but you will eventually get better at it.

Meditation is nice because there's a lot of material on how to progress from beginner stages where you can not even focus for a full minute to a lot more.

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Is there a place that has Barbell/Dumbbell exercises listed that replace gym machine work?

I have a homegym and I have a Squat rack, Barbells, and Dumbbells. Also a pull up/chin up/neutral bar.

A lot of routines have a lot of machine work, and I don't own those machines. So my current approach is to google one exercise at a time until I find a barbell/dumbbell replacement.

And I'm fine with continuing to do that, but I wonder if there's a resource that already focuses on that so that I don't have to google it extensively every single time.

i've never taken creatine before, how much water weight will i gain if i take 5g a day

5lbs?

>>42459632
take modafinil and cram for 10 hours a day in the weeks leading up to it then always do well

fuck studying all the time through the whole year like a nerd

Am looking to join the police, but I feel I'm a little too skelebones to be a successful/respected officer.
Would doing a PHUL routine, combined with a modest amount of cardio be a good idea, or is there a better routine for endurance and strength?

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>>42460029
I'm a moron. After asking I remembered that this existed.

>>42458843
How can I ensure I hit all the require minerals and vitamins? I eat clean all the time and try to mix the vegetables which are always present, same goes for the fruit

Why am I getting a stabbing pain in my shoulder when doing cable side raises?

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Whats the best routine to even out my wide hips and narrow shoulders. Also can you extend ribcage?

Just started my first "bulk" (more like eating at maintenance because i wanted to get thinner first). I've gone on a hard cut (-1000 kcal) for the past 2 weeks and man im loving eating more food but my stomach seems to take some time to adjust as it's been running on hate and chicken breast. If i've hit my brotein goal for the day, it is a good idea to have a big sandwich or some other unhealthy shit to hit the calorie goal aswell or should i put the fork down?

>>42460256
OHP, db flyes and high rep lateral raises

>>42458843
How come girls are so obsessed with Jon Snow? He would be a 7 at best if he wasn't famous.

>>42460281
you only cut for 2 weeks?

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would a step-counter be a good tool to estimate how much I run around at work?

I got a new job that has me on my feet a lot and I have no idea how it factors into my calories.

Hey fit!
How much backward can I lean while doing face pulls?
Thanks

>>42460520
No. It's most likely not much cals, and pedometer aren't that accurate to estimate how much you burn. If it's really much, try to record the time you spend on your feet and calculate how much that's burning.

>>42460460
honestly this is the average sort of guy i wish i had been having one night stands with in college

nothing really noteworthy about him but it would be a good night of feeling like you're normal. i'd almost rather bang him than someone objectively prettier because at that point you're like "ok you're banging me but you're out of my league, what's your angle"

with this guy you're like "ok hes just horny like me, we're both average. cool"

>>42460595
>If it's really much, try to record the time you spend on your feet and calculate how much that's burning.
I guess the only way to know for sure is to calculate my calories and measure weekly

>>42460652
what are your goals anyway? And what is your new job?

explain to me (as if I'm a retard) what all that nutrition info on the back of food means

My do you guys put your individual lifts on your resume or just your Wilks?

Who has the meal plan of that vegan guy on cronometer with all the vitamins, minerals and macros achieved without pills/supplements at just 1600kcals?

>>42460474
Nah i started cutting late may, lost 7 kg and have gained quite a bit of muscle (noob gains) but enough is enough

>>42458843
Is it okay to exercise (almost) immediately after eating a meal? Thats what I've been doing, but reading a few things online has me wondering. Unfortunately I don't know enough about anatomy and physiology to discern whether these articles have merit or are just sensationalism clickbait. One of them said that it increases triglyceride levels and can lead to heart problems (I'm concerned about my heart as is, which is one reason I'm trying to lose some weight and get back in shape). Any help discerning what is bullshit and what isn't would be tremendously appreciated.

>>42460780
Depends on the exercise and the meal. Don't run and avoid resistance training after a big meal or a big liquid absorption. Otherwise it's fine.

anyone got the thin people vs fat people curves image where it tallies up the number of curves?

>>42459276
Christ. Fat manlet.

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>>42458843
Yeah no this was taken last january.

>>42460835
Thanks. It's typically just casually shooting hoops, so a lot of walking with the occasional burst of energy to make a layup or get the ball before it bounces out of the driveway. How long should I wait? I just had a sausage, egg and cheese biscuit and an apple.

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>>42460684
I'm a PA at an editing company. Normally a job there means sitting most of the day but I'm running packages to different buildings, doing dishes, walking dogs, driving and dropping off packages to companies all over LA, lifting shit, grabbing lunches from local places. IT's impossible to guess how much I walk a day.

Goal is fat loss before bulking. Want my stomach gone before I even attempt that shit.

>>42460877
>tfw 6'2, 235 lbs
But I have lost over 15 lbs since I started exercising and cutting out fast-food, so I guess that's something...
>tfw that was 6 months ago and that's i can show for my efforts

>>42460988
It doesn't look like you even have that much of a guy. Maybe it's just the angle

>>42460923
The one on the left is Kit Harrington, friend.

>>42460970
Go for it, tis nothing!

>>42461016
FUCK, RIGHT

>>42460988
Just consider that you might burn 250~300 more cals than you used to if you had a non desk job.
Though don't wait to start the belly to start going to the gym! You'll still make gains and learn proper technique!

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>>42461014
Perhaps so.

>>42461073
already lifted on and off for years now, been skipping a few sessions recently because legs have been exhausted at the beginning of the day.

>>42460525
Bumping this

>>42460691
IT SHOWS how many carbs fat proteinz there is per 100g of food usually

>>42461264
ight, nice one pal

So if I'm done with a PPL program, can I do another PPL or should I do something else like 4 day split and then come back

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>>42460923
Here's a Dan Connor made it picture instead.

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Is fat distribution determined strictly by genetics or hormone levels?

I carry most of my fat in my lower body, to the point where I can have a skelly upper body and skinnyfat lower body.
Could this be caused by a lower than average testosterone levels to balance out natural estrogen?

>>42461403
You can do another PPL program, the gains police won't get you.

Just tell them I sent you if they ask you anything.

>>42461419
it's hormone levels during your formative years. Getting more test now wont change anything. Your only way out is travelling back in time and stabbing your teenage self with a syringe full of roids

Is it safe to drink alcohol while cutting? What sort of drinks should i have. I was thinking to drink strong drinks like vodka and whisky which have less calories in it than for example beer or wine.

Test test

>>42461020
Thank you!

What's the right way to meet and talk to girls?

I'm in college and I did a lot of cringy autistic shit last year in order to try to get girls, don't want to make the same mistakes, but the only things I can really think of doing are like talking to the ones in my classes about the class in which case the conversation would go like this:

"Hey did you get #7 on last nights hw?"
"yeah it was B"
"thanks"

I might join a sports team or something and i will continue lifting, but i am into producing/writing my own music and the only girls that are into that are chubby liberal cunts who do not care about their bodies

>>42460640
kek

>>42461619
Strong Alcool (Vodka, gin, Rhum, whisky...), possibly with tonic but better to avoid it. Though you should refrain from it, a lot of calories, and zero benefits...

>>42461797
It's just for one time. Also wtf one bottle of vodka is 812 calories.

>>42461826
Yup. It's loaded with carbs, and messes up your liver so it doesn't function properly for the following hours...

>>42461841
>vodka is loaded with carbs

How fucking retarded are you?

>>42461841
>>42461872
Every alcohol is made from wheat except maybe wines.

>>42461963
So? Why do you think the calories would come from carbs? Cant you simply google a simple thing, even if the thing is already so simple that no one should google it in the first place?

>>42462033
Chill man, I just wanted to know if it's a good idea to drink while cutting. My post was more to find somebody who did this and if he would do it again or if he would do something different.

>used to go to the gym 3 days a week and make gains
>have child, sleep 3 hours a night, lost 30 freedom units

I get to go to the gym once a week now but it's not enough. Anyone have a good body weight routine I can do in my minimal amounts of free time? Looking for aesthetics

>>42462072
I didnt even really answer to you, you asked if it was okay to drink vodka while cutting. Someone told you no because it has some much carbs in it.


It does not. It has alcohol in it. Alcohol is 7 kcal per gram, you do the math. Although alcohols TEF is quite high, there are still plenty of calories. This guy is simply retarded >>42461841

>>42462085
Why not just go for walks and do pushups and curls?

>>42461671
What cringe worthy stuff did you do?

I'm a noob on a cut and my gains are stalling

Is this normal? I know gain progress stopping on a cut is normal but someone said for noob gains this shouldn't be a problem. Should I just cut less?

>>42462167
You lose your gains everytime you cut. Better to cut until you're around 19 BMI and then start putting muscles on that skin.

I have a question about DLs, are you supposed to drop the weight on every rep or lower it controlled?
I see most people just drop it while I always lower it controlled, but I feel like I could do a lot more weight if I just dropped it probably

Anyone know any good ac sprain rehab exercises? Im on week 6 of recovery and it's still fairly annoying and I can't do any form of bench or fly.

>>42461963
Wrong, cider isn't

>>42458843
I've been cutting for the past 3 months and now at the end of my cut at 2200 calories. (aggressive cut, about 750-800 deficit). I'm going to start a normal bulk (about 500 surplus), but read around and some people say you should reverse diet when changing from cutting to bulking. I thought about it and shit like, adding 500 calories my first week, and then like 300 per week until I'm up to 3500. Is this worth it doing, or should I just go up to 3500 right away? Asking because I'm fucking tired of cutting and eating less in general, and going up to 3500 right now would untrigger me, instead of it being weeks until then.

>>42462166
used to be way too touchy with girls

did this to like 2-3 girls that probably think im creepy af now

>>42462647
And people say you should be touchy with girls. Maybe only further into knowing them?

>>42462690

yeah i just did it real awkwardly, like as i was leaving i'd pat them on the shoulder or something

>>42462235
Does this mean I shouldn't bother with lifting or resistance training until I get to that bmi? That would be nice since I don't have ready access to weights, and pushups are hell on me since I'm overweight

>>42458843
>Huey
It's Hurley, dumbass.

I am currently on a cut; are health/fitness bars good for my diet?

>>42462738
That was an unnecessarily hurtful thing to say.

>>42462725
>Does this mean I shouldn't bother with lifting or resistance training until I get to that bmi?
NO MORON.

Do light calisthenics. Even slight gains will burn more calories, protect you for injuries, and allow for more effective cardio.

>>42461963
alcohol can be made from literally anything that contains sugar

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So is there a big difference between trap bar and conventional barbell deadlifts? Just got back from the gym and I used a trap bar for my deadlifts for the first time, and my 5 rep max went up by 20 lbs after one workout. I'm still a noob, but why is this the case? Maybe I can just get better form with a trap bar?

>>42463002
Trap bar puts the center of mass right in the middle of your body, so the lift is easier (less moment arms).

If you do lots of trap bar, you will get much better at trap bar, and slightly better at deadlift, maybe.

>>42463028
Are you implying that trap bar deadlifts should be avoided? Are barbell deadlifts better?

>>42463076
No, trap bar deadlifts are an excellent conventional deadlift accessory, if you want a better conventional deadlift.

>>42458843
When should I stop bulking?
been bulking for about a month and realised I dont know when to stop, should it be a bf% or weight or strength goal (eg1/2/3/4)?

>>42463085
thx m8

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dear fit bro's I think im in love. She's a 6'0 redhaired volleyball player all the way from colorado. We say hi to eachother but beyond that im sorta invisible to her. I really wanna hang out with her and give her a new perspective on me but im not sure on what to say to get her to hang with me. Any ideas?

also is 185 for OHP a good number for someone who weighs 175 pounds?

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how the fuck i am still hungry?? 183cm, 80kg, trying to recomp, PPL 6x per week.

>>42462925
Thx

HOLY FUCK I JUST CAME

AND A LITTLE WHILE AFTER THAT (like 15 or 30 minutes) I LIFTED WEIGHTS

HOW FUCKED AM I?

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Hey y'all

I'll be as brief as possible.
I'm fat. No interest in lifting. Was told that I could still get a decent lean body by just swimming.

My question : which would be better for this goal? HIIT swimming or regular swimming? Or it doesn't matter?

I'll probably do both in the end but I'd still like to know.

>inb4 "it depends on what you mean by decent lean bod" pic related.

>>42463641
Do whatever you want fatty, you're gonna give up in 3 weeks anyways.

>>42463682
Why do you say that?

>>42462149
I was hoping for something that would also help my lifts since I can only gym once a week I guess. Pushups is a start

Quick 40g of protein I can take in the morning with no cooking required (or once a week cooking and keep in fridge)? No powder.

is a set of 30s dbs enough to get some noobgains going on? i'm currently in a chest coma after my first workout session in months where i did db press, curls, rows, and ohp with the 30s with reps of 8-10

>>42463941
container of cottage cheese

>350g
>280 cals
>42 protein, 10 fat, 3 carbs

you can be white girl as fuck and eat it on toast with fruit or however the fuck instagram whores eat it, but i just eat it with a spoon like yogurt because to me it just tastes like chunky, acidic yogurt

recovering fatty here, yesterday i went to Walmart to buy 2 15kg plates that i had to carry home in my bag (3 mile walk) and holy shit was i drenched and sore after doing that, got me thinking, is walking with a big load better than walking/as good as jogging? i don't like jogging because of my shit joints (knock knees plus years of degradation from being a fat ass teen who liked hiking) and i think i even worked my traps or some muscle on my back because it was sore as hell the next day

Are there any benefits to exercising outdoors versus indoors? My brother used to tell me there would be, but I'm not sure if he made it up or if it's a wives tale, or if it's true.

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>>42464190
It's naturalllll

>>42458843
If my knees unlock (but not bend) when I OHP, am I cheating/push pressing or is it OK?

>>42458983
You make it stronger by squatting
If it's muscle pain, great. If it's joint pain, you are on your way to snap city and need to fix your form/lower the weight.

You can try loading the bar with your max plus 1pl8 and just walking it out and standing - will teach your body what it feels like to have a loaded spine and strengthen abs/lower back from holding it up, and because there's no movement it's less likely to snap you up

>>42460256
You can't change your bones but you can change your torso posture
Do ab work, especially obliques, to fill out your waist if you have wide hip bones

>>42460640
>tfw no A V E R A G E westerosi bf

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>>42459060
>sat at the toilet for too long instead of just getting my buisness done and getting out, sat all day every day

>>42463914
Lift your kid. There are all sorts of guides out there on how to do it. Bonus: as the kid grows, you'll grow too!

>>42463713
/fit/izens bust the ba of indecisive fatties. As for the question, regular swimming like just floating and kicking how you want to? or swimming on a track or with some specific goal in mind? You're probably not going to burn that many calories just playing around, but pushing yourself will, whether that's HIIT or with some kind of system.
HIIT and swimming might be a little iffy because lung capacity is a lot harder to increase than other aspects of fitness and depending on your method that would be your bottleneck. It is better than nothing though.

>>42464449
Whats wronga non

For traps and calves, are there any other exercises than shrugs and calf raises and their variations that work nicely?

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Is 2 strips of turkey bacon with 4 eggs a good breakfast? I've never incorporated bacon into my diet until now, I'm wondering if it's OK to eat every day. Thanks!

Dyel here
What's the strength comparison between a front squat and a normal squat? Do you lift less? How much?

>>42464961
FS about 80% of BS
Front squat uses less muscle mass so it's inferior to back squat for overall muscle development
It's good as a main lift for oly and other sports, or as a quad accessory

>>42458983
Deadlifts helped me with my lower back problems

Are multivitamins just a meme? How do I make sure they're not just bullshit?

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>>42461016
No.

What are the benefits for olympic weight lifting? Should i be doing them?

>>42465247
Yes they are
https://youtu.be/HKfcAnlMueg

>>42465279
Aren't there any certifications or anything?

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I've been directed here for help with anxiety. I lifted just a tiny bit today and felt good for a few hours but still turned to shit when in social interaction. Have any of you felt positive changes in your ability to handle anxiety after lifting? Did it take lifting really heavy weights and a lot of cardio to get there?

>>42465290
They should be in the description box of the video

Is it possible to take too many supps at the same time? Like they don't absorb properly because theres too many things competing for absorption?

>>42465298
Try myo inolsitol. It's a supplement that can help give you more energy and help with anxiety. Start with 1/4 tsps twice daily (once in the morning, once before bed).

>>42465298
Keto can help with autism, epilepsy, may have some benefits for depression. I'm just guessing but it might help with anxiety.
There's different kinds of anxiety, I don't know about legitimate anxiety disorders, but if it's just from inexperience or fear you might just need more experience and self confidence, there's some things you can read to try to reason with it.

>>42465329
I'll look into this
>>42465339
Keto diet, right? I'll try this as well.

Thanks.

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Okay so im going to get shit on but i dont care. Is there any alternatives to squat and deadlift? preferably with machines or dumbells.

Also, whats a good set and rep range for accessory workouts ie. machines?

>>42465298
Lifting heavy shit helps yeah. Grasp the bar and command it to arise, and lo, it rises from the ground. It's the best kind of confidence because there's no bullshit, just you and the iron.

If you have a legit issue with your brain chemistry you may need meds or something though - but imo lifting, eating right, sleeping right and maybe having a fulfilling hobby should be considered first

>>42465454
What are your goals
Overall strength development? No alternative apart from different kinds of squat and diddly

>>42465454
There are no replacements for picking up several hundred pounds off the ground, or putting several hundreds pounds on your back, sitting down, and standing up.

You really should take the time to learn the movements. They're both VERY BASIC MOVEMENTS. It takes a while to master, but not terribly long to become proficient.

Good bulking meals that aren't bland as hell?

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Already made a topic about this because I'm fucking retarded so sorry about that, deleted it now.

Got a gym membership today and wanna get in shape. I've never done anything physical pretty much, lost 40 kg by dropping pizzas and sodas 3 years ago but still haven't done anything. I weight 85 kg, am 182 cm. Got my body fat calculated by one of those scales you stand on when I was at 76 kg, was 20 percent at the time, dunno how accurate those are. I have quite broad shoulders and a tiny bit of muscle visibility on upper torso (biceps, back and shoulders) , bit of manboobs and flabby underarms. Most fat is on my belly and legs, belly especially is like a blob of jelly, a hanging sack. I'm 25.

Am I what they call skinny fat or am I just fat? No idea if I should try to recomp, bulk or cut at first. Help please?

>>42465538
mix a whole jar of natural peanut butter with 6 scoops of peanut butter protein powder, eat it throughout the day

>>42465509
>>42465521
I never got the form down, shit sucks after i stopped including it in my schedule. I can bench 2 pl8 but cant even do 1 pl8 on squat.Ive been doing machines and it isn't working out for me.

What's your guys' rep and set range? Im looking to look more aesthetic than strength. Maybe a middle ground?

>>42465575
I was where you were when i started, id say you are past skinny fat. Im not a trainer or even smart but thats what i did and its worked out somewhat for me. I wouldn't bulk at this point though, get muscle then cut.

>>42464924
I don't know the nutrition of turkey bacon, I usually have 3 eggs, but it's mainly about those calories.

Is the metabolic window (anabolic window, post-workout-protein-absorption-time) a real thing or just broscience? Google tells me both sides, and neither seem very well researched.

I've started lifting in the morning, right in the middle of my intermittent fasting. The fasted workouts feel good but I eat nothing for hours before or after.

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Been doing SS for about 3 weeks, on a moderate cut, would it be appropriate to add some glamor exercises to my routine?

I'm all in on the importance of squats and deadlifts, but I'd also like my arms to look jacked.

>>42458843
>kit-kat harington

Many people say muscles take 48 hours to recover, but how long does it take the CNS to recover?

If I'm going to be running hard and sprinting burning all my glycogen 5-6 days a week what are good parameters for squatting once a week for maintenance? 2x5?

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I keep getting a sharp pain under my right breast.
It comes and goes.
Any ideas what it might be?

>>42467414
Your serratus anterior possibly

anyone has some anons vegan/vegetarian(dont remember) meal plan with zero supplements, pills or powders, all the vitamins and minerals hit way more than 100% and 180 g protein at 1600 kcal

If I'm at 15-17% bf, but is terribly skinny, do I slow bulk at say a calorie surplus of 200?

>>42459426
>>42459383

Y'all need the squatty potty and daily psyllium husk senpai.

>>42460988

Holy .... dude. Just lift and eat bro. You aren't going to diet away that little softie purge. Get lifting heavy and eat TDEE + 500 already. Get 6mo of gains and that little smoochie poochie will fade into the background. Quit being a narrow scarecrow.

>>42461963
Except wine.... and mead and rum and vodka and brandy and tequila and oh wait it's not mostly wheat at all!

If I'm up in two hours, does sleep matter?

Is added sugar in lactose free milk okay? Are they better than the sugar in coke and what not.

>>42467446
I'm pretty sure it's not some kind of muscle pain.

Putting oats in protein shakes. Do you cook the oats first then put them in? Do they have to be blended or can you just go in with a shaker?

>>42467710

Usually I just buy the instant ones and just mix it with the protein in a blender.

I went to the gym today wanting to do ss (first time there) but ended up not doing what I wanted to do, only did rowing machine and some chest/leg machines because a group were congregated near the free weights. I feel good that I went but I feel I wasted a work out. Is this anxiety normal? I want to go back but I don't want that to happen again.

>>42467687
No.

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if my OHP is stalling does that mean i need to do some of this shit, as well as the forward version?

>>42466982
Do accessories for 2-3x8-20 (depending on exercise) with a light weight after your main workout then, only real thing you need to consider is how long your workout takes once you're doing 3 main lifts and a bunch of accessories

I have a question that I'm too cowardly to ask in the middle of the latest petty twitter thing.

What's the best way to listen to music while working out *without* sending the universal signal for "do not talk to me"? Should I just bring a ghettoblaster to the gym?

>>42465733
>I can bench 2 pl8 but cant even do 1 pl8 on squat
post legs

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>>42458843
>normally weigh about 195

>once a week eat like 6 slices of pizza or go out and eat fast food

>2 weeks ago I stopped eating fast food

>today I measured my weight

>183

Wait wait wait, is this normal? All I've been eating these past 2 weeks is rice,chicken noodle soup, and beans.

>>42467575
but it's like 20% fat. shouldn't I keep cutting down to at-least 15?

>>42468438
a good majority of the loss is likely water weight. The first month or so of weight loss is always the fastest.

>>42468471
I only drink coke.

>>42459060
>Apparently squats can give you anal fissures too, from what I've read on bodybuilding forums.
Nigger what? That's fucking terrifying.
A few weeks ago I took a super painful shit with what felt like the diameter of my wrist. There was a sharp pain all of the sudden, and I'd feel a twinge of it whenever I did something like sit down or clear multiple stairs in one step, or other basic, everyday stuff in which my butt was remotely involved. It got better after about a week. Did I almost break my bootyhole?

>>42468485
okay? If you have a caloric deficit it doesn't matter what you eat, you're going to lose weight.

>>42458843
I got a spider bite on one of my thumbs. Hurts like hell when I try to bend it. Would me lifting dumbbells tomorrow be ok if I just ignore the pain?

>>42459276
You're fine. Cut weight while doing basic lifts, so when you're in shape enough to seriously lift, you'll know what you're doing. Also I imagine it isn't a bad idea to get some cardio going so you don't die in the marines.

>>42468493
>>42468493
>I took a super painful shit with what felt like the diameter of my wrist.There was a sharp pain all of the sudden, and I'd feel a twinge of it whenever I did something like sit down


stools like that is what will tear your anus. drink more water anon, and take oatmeal for breakfast. More fiber makes your poop softer and makes it much easier to clean up. You don't want to one day take a crap and then see bright red blood on your toilet paper while at work.

>>42468494
I was responding to your comment about water weight. I mean, I lost 12 pounds in 2 weeks, isn't that unhealthy as fuck?

>>42468550
1. That's not all fat. Most of it is water that is found naturally in the body. One of the first things that happens when someone starts dieting is that they lose most of their body's extra water weight.

2. for the love of god read the sticky

>>42462394
Does anyone have insight on this?

>>42468568
>2. for the love of god read the sticky

I'm asking questions anon. If you want to be rude about it and not answer the question then don't.

>>42468634
reading the sticky will show you a whole lot more about weight loss and dieting that has been told to people 1000x over. If you're too lazy to read it fuck off.

>>42468644
This thread is for asking questions and providing quick answers.
Again, if you don't want to answer the question, don't. But don't be an elitest rude asshole and tell someone to fuck off or "read the sticky". Just don't even reply.

>>42468672
read the sticky you fucking newfag.

>>42468681
You are a very rude person. You are the type of person that is killing these threads.

>>42468701
you are the type of person who is so stupid and lazy that they are given advice and won't take it, asking for an answer that is a lie. I gave you your answer and told you to read the sticky, as it can explain everything you need if beautifully crafted segments that are easy to read. There's even a fucking dinosaur to keep your attention for more than 20 seconds.

I don't give a shit if we're rude. You ignored advice. Take it or fucking leave it cunt.

>>42468724
>I gave you your answer and told you to read the sticky, as it can explain everything you need if beautifully crafted segments that are easy to read

Might as well close these threads then and reply to every question with "read the sticky" What a shitty argument. Answer the question or fuck off and don't even reply. You're just being a douchebag giving a halfassed answer like that.

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>>42468776
I literally answered your question already. In addition I told you to read the sticky to help you further understand weight loss.

Not every answer in this thread can be solved by reading the sticky. Questions about macros, injuries, specific exercises, and different styles of diets aren't covered by the sticky. Yours is.

So guess what?

READ THE FUCKING STICKY

if you want to be coddled go to fucking reddit

>>42468617
you should always lower the weight on any exercise controlled, save for maybe the last rep. Otherwise you're not doing the full ROM.

>>42468498
You should probably not irritate it.

>>42468365
There is no way to stop people from talking to you. Most people in a gym will leave you alone because they're focused on their own thing, but if they want to work in or want to know how many sets you have left you can't stop them from asking.

I was told there's no point in ab stuff if you still have high BF%. Is this true?

>>42468841
yes and no. Abs obviously don't show up if you have a bunch of fat covering them, but if you don't ever work them even at a low BF they won't be very apparent.

>>42468825
I figured as much, just a little pissed about not being able to do more than 2pl8 deadlifts.

>>42468874
just keep working on it mang. No one started at 3pl8.

What can I do to get back into shape /fit/?
No gyms near me, minimal to no control over diet (parents buy that shit) and only have a pullup bar.

What do?

>>42458876
All these beginner routines are just the same thing:
Squat - Deadlift
Horizontal Press - Horizontal Pull
Vertical Press - Vertical Pull
Tricep - Bicep
Calves - Abs

Rep schemes are usually 5x5, 3x5, 4x6x 3x8 or 15-25 total reps per compound exercise, besides deadlifts.

Once you understand that, the exact routine doesn't matter and you're free to manipulate it as such.

To answer your question, I successfully alternated between squats and deadlifts between workouts with a 3x5 (1x5 for deadlifts) rep scheme. You won't be doing SS but SS isn't the be all end all for beginner gains.

>>42459060
>Apparently squats can give you anal fissures too
only if you don't wear a squat plug

>>42460520
If youre cutting why do you need yo account for extra energy expenditure? You want to eat more or something?

>>42460691
>(as if I'm a retard)
>as if

>>42459555
Drink some fucking water

Is it important to consume as much protein on rest days as I do on regular, workout days?

>>42469766
yes

is it ok to donate plasma during a fast? or should I break it before donating so I dont pass out or some shit. maybe just a banana?

>>42469109
Greasing the Groove with Pull ups
Running (Sprints, Jogging, Walking) + Bodyweight excercises

Talking to your parents about wanting to get healthier

>>42460460
Girls don't like you because they like you. They like you because their friends like you and they want to get one over on their friends.

>>42461963
Vodka is made from potatoes you fucking tard.

>>42469290
I drink a fuckton of water.

I want to do SS, but my gym bans ohp. It's retarded, I know, but it's the only gym near me. They don't let you do any overhead lifts at all. Deadlifts and squats are still allowed thank fuck. What's something I can replace it with that won't have the staff bitch at me? Any machines that can do the same thing?

What are some good HIIT routines? Like what excersise can I do, what rest times are there, what are the intervals, etc.

>>42470148
If they've banned OHP for being an overhead lift, shouldn't bench press be banned too?

>>42463641
Jesus fucking christ do you know how swimming works? Don't bother worrying if you're getting
>muh efficiency
Just fucking get in the water and swim 2k every second day. That's 80 lengths of a 25m pool. Do this 4 times a week whilst not eating shit and the weight will drop.
If you're tired at the end of a length, stop, catch your breath, then keep going. Swimmers are only as lean as they are because they swim a fucking lot.

>>42470148
You could use cables or a bunch of raise variations. That's whack though. Did someone go to snap city?

>>42465298
Tell me you don't expect to go in the gym once and feel like a god.... as you as you start to see visual results in yourself you will start to feel better.

>>42461963
>Every alcohol is made from wheat except maybe wines.
Jesus Anon.

>>42464605
I unironically do this.
Also,
http://jamesclear.com/milo
>One day, a newborn calf was born near Milo's home. The wrestler decided to lift the small animal up and carry it on his shoulders. The next day, he returned and did the same. Milo continued this strategy for the next four years, hoisting the calf onto his shoulders each day as it grew, until he was no longer lifting a calf, but a four-year-old bull.

How do you grow calves?
I've been doing seated calf raises with 150lbs loaded for 3x10 like every other workout. Should I go heavier bur 3x5 or 5x5 or anything like that?

>>42470906
I think they drink milk for a few months, then start on the grass.

Can I do barbell shoulder press sitting down instead of standing?

I'm a lanklet and the plates smash into the ceiling when I try to do them standing

/megaskelly/ here

65 kg, 30yo, sits behind computer all day. I've been lifting for about a month now.

I've gone up in weight for most lifts, but anything that has to do with muh chest is lagging horrifically behind. It isn't actually going anywhere. How to get my chest to become stronger? I'm doing greyskull lp.

from symmetricstrenght:

ESTIMATED ONE REP MAXES
Back Squat: 75 kg[Untrained]
Deadlift: 70 kg[Untrained]
Bench Press: 40 kg[Subpar]
Overhead Press: 30 kg[Untrained]
Chin-up: 10 kg added[Untrained]
Pull-up: 10 kg added[Novice]
Pendlay Row: 40 kg[Untrained]

I know these are all shit weights but each of these beside the bench press has gone up.

>>42470148
Handstand work

>>42470150

Two favorites of mine:
30 secs all out 2:30 rest x8-10
Or
Tabata
20 work 10rest x 6-8

Excercise selection:
Hill sprints; Rower; excercise bike
Front squats for tabata

>>42470944
you may consider candito linear instead
the thing with gslp is that after a 10% the first two sets are far too easy
also lern to bench with good form

>>42470944
Bench Press isn't that much of a Chest excercis,e more triceps.
Try heavy lock outs/holds, paused benching for sticking points and some bodybuildingwork.

>>42470928
Try it sitting with straight legs on the floor.
But yeah, bench is also ok.

I've been on Texas method for a while. Making good progress, but my upper body lifts have started to stall. I think I'll push my squat and deadlift a bit more but I do want to keep my bench strong too. Should I change the program some way to support this or would you recommend a different program?

>>42470906
Google it.
Steve maxwell, chad watdrbuey, Paul Carter.
Every coach has a routine to grow this stubborn fuckers.

Personally i like to hike hills for that and to us my calfes intentional when doing so

>>42471011
Try to stay on the program and maybe look at the weaknesses of your upper body lifts and try to get rid of them.

Or change the excercisses a little bit.

>>42471020
I will. Thanks

>>42470988
>>42470993
thx guys

>>42470988
what do you mean with this:
>the thing with gslp is that after a 10% the first two sets are far too easy

should I go a higher rep in the first two sets or more like higher weight?

How important is protein and macros in general when trying to lose weight? I'm 230lbs and I don't count my calories nor my macros but I've been losing weight since last year, I know it's very important if you are trying to build mass/strength but I have no clear concept on its importance if you are a fatass and just want to keep some muscle while losing fat

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> Can overhead press 60kg (132lbs)
> Can barely bench 80kg (176lbs) for 3 reps

A-Are my lifts disproportionate?

>>42470332
No, bench is allowed.
>>42470654
It is pretty dumb. I would have to guess that some retard badly injured themselves doing one.

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Do the feelings of guilt you get when you start bulking/maintaining after a long cut ever go away?

>>42464166
It's better than walking with no weight. I have no idea how it compares to running. Look into rucking. From what I hear though it's just as shit for your knees.

I've been lean bulking (3,171cal/day) since the 1st and no weight gain. What do lads? Eat moar or am I being impatient?

whats an intermediate/beginner PPL program (5 days a week)?

>>42471756
Eat more, sleep more, stress less.

>>42471327

I can overhead press 42.5kg for 5 reps, but can only bench 57.5kg for 4 reps..

We are weird..

I do OHP and I'm wondering what does it help out with? I know they're tiny muscles but are they worth working out ? Are they even noticeable

When should I buy a suit? I was gonna buy one for myself on my birthday in November, but I just realized I'll be at the end of my cut or hopefully at the beginning of bulking by then. I don't wanna get a tailored suit when I'm in skelly mode, and I wanna be able to use this suit for the next few years.

Should I just wait until I'm decently big and probably won't outgrow it? How am I supposed to make clothing gains when the most important aspect of it is buying stuff that fits well?

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Since milk gets me a pizza face and bacne I need a replacement.
So, what's a good replacement for milk when I want to bulk?

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Is rice okay to eat? It seems like something that'll make you fat because of all the carbs, but those japs eat it all the time and they're stick thin. I want to start eating rice and beans for lunch rather than sandwiches which are nutritionally bankrupt.

>>42472089
Yeah, its perfectly fine. Most of the nutrients are still intact. Just make sure you dont that plastic shit.

>>42472005
I'm also lactose craterface
almond milk, soy milk, rice milk

>>42471968
Shoulders, over all strentgh etc.

Why are weighted hyperextensions so damn painful? Its like I get instant DOMS in my lower back

>>42468532
Yeah ok I'm gonna go down multiple bowls of oats now thanks anon

Since I started losing weight and building some muscle, I noticed that for example doing lat raises
looked 'weird'. my left side wasn't exactly doing the same as the right side.
after a week I found it, my left collarbone sits up higher and also sticks out more.
probably due some muscle imbalance and i always sleep on the left side.

any advice on how to fix it?

>>42472089
That's not how nutrition works anon. Unless you eat rice for more calories than you expend per day you won't get fat. Rice is completely fine.

>>42472606
A misaligned collarbone isn't something you should fix in your home anon. Visit a doctor(or physical therapist), postural misalignment can be very serious.

okay this is something totally pathetic

please help me stop snacking in the office. I can absolutely maintain a decent deficit when at home but there is so much free terrible shit in the office every day it's driving me fucking crazy.

My office is right next to the pantry and I walk by it constantly throughout the day. I'm not asking for some magic way to make me forget, but give me some good tactics to ignore all that shit.

>>42473037
I found that drinking water whenever I got cravings for anything helped. It also developed the habit of drinking lots of water, which is great. So get yourself a big fucking bottle.

Any studies or evidence regarding the effects of prolonged edging on testosterone levels and physical performance? Good, bad, indifferent?

Is it possible to update a fb profilepic without it showing up to all my friends?

>>42473211
no

>>42473211
fuck it i search youtube for help and its a fucking poo using a fake woman's profile

>>42473265
and i forgot the link
https://www.youtube.com/watch?v=D_UKlP1KsOE

At what point should someone start using stuff like pre-workout and protein shakes?

Started lifting a few months ago and my progress is starting to slow.

>>42473283
you need to understand some stuff about basic nutrition: If you are eating correctly you should have no issues with getting enough protein in or needing some sort of pick me up.

Protein powder is a great crutch if you constantly find yourself not meeting your daily goal, but it's not at all required. If you feel pre is necessary knock yourself out just know that many people find it greatly overpriced and can just be substituted with some coffee.

>>42473037

bring your own healthy snacks

>>42473283
Don't even touch the stuff if you don't have any idea if you're getting enough protein or not. Protein shakes are for when you need more protein than you can be arsed to consume with regular foods. Pre-workout is a meme, it's just caffeine and sometimes creatine.

Any advice for an anon who is coming back to running/exercise after a 3 month break? I had my torn labrum repaired in May and I've finally gotten the go ahead to start running again.

I'm completely drained and dead after a measly 2 miles and my time is shit. Granted, I've recently moved to a place with a massive elevation difference than where I used to live, but I'm suffering knowing how weak I've gotten. Any runners out there who went through a similar situation? How did you manage your return?

I can't do Chinups, Pull ups, Push ups nor Dips, I'm mainly trying to do the main 4 compund excercises but I would like to add accessories, what would be some good excercises to replace the ones I can't do?

>>42460188
I'm in exact same boat, info would be nice

>>42459060
I know this feel. My ex gf never left me alone when she lived with me so I started sitting on the toilet at length for some alone time. Ended up getting hemorrhoids. Reached legend rank on Hearthstone at least.