ITT: QTDDTOT

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is pulling and pushing your weight around on a milk crate a good way to build aesthetic leg muscles? I don't want to look like a meat head or break my body so I don't do squats but I want some tone.

>>42492670
That seems really cheap and weird. Get a sled if you want to do that. It's great for building posterior chain and actually meant for that. Do you have a home gym?

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>>42492653
ok i have to ask, which one of you geniuses did this? (pic related)

>>42492679
>do you have a home gym?
I'm in the process of putting one together. I take milk crates out of the alley next to my house. I don't have a real routine, I just put it down on the ground in the basement and slide around in circles. I also do stepping exercises with it and you can't do that with a sled. I haven't seen results yet but I haven't been doing it for that long.

Squatting with a sore lower back?
Quick replies would be very appreciated.

>>42492794
sore in what way? sore from lifting or actual sharp pain?

>>42492868
Sore from lifting

>>42492884
should be fine to keep lifting. there's nothing wrong with icing your shit fresh off of a lift too which will help deal with the soreness and potential inflammation.

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If god exists why would he make tooth pain so painful? I didn't do anything wrong and I'm in such pain. What is god trying to tell me?

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>>42492653
What should I do if I've lost about 30kg in a year and I've got moobs where I cant tell if it's loose skin or gyno or still fat and all of my body looks flabby despite now being normal weight and body fat percentage by every measurement?

>>42492917
Okay thanks a lot
But what do you mean by
>icing your shit fresh off of a lift too
?

>>42492973
like you can ice your muscles right after lifting. you don't have to wait for pain or something to go wrong

>>42492980
Alright ok gotcha. Thanks.

>>42492922
>I didn't do anything wrong

You forgot to brush
You smoked
You let your gum inflame

Shall I continue, peasant?

>>42492653
Why is NoFap so goddman hard?
Day 20 and all i want to do is knock up all my females coworkers

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>stretch marks on biceps
Anything I can do?

>>42493008
I made the mistake of not brushing and flossing years ago but I guess I'm living with the repercussions, you are right, I'm sorry. If I die I'm sorry for everything, please protect my soul Michael, prince of the Lord.

>>42493023
NoFap is not abstinence from sexual intercourse.

Does doing exercises with a T bar work out the same muscles as reverse flys? And if not what's a good replacement for reverse dumbbell flys? There just isn't a good spot to do them at my gym unless you wanna look like a complete dumbass

>>42493023
>>42493030
This. Half the point of NoFap is to boost testosterone so you're more encouraged to engage in social activity and try to fuck your coworkers rather than just rub one out real quick

>>42493026
Try getting some pure vitamin E oil and rub it on the area before you train and in the morning, you can get it at any local pharmacy. It takes time and it's kinda sticky but I have noticed a difference and the marks have lightened.

>>42493034
>>42493051
If this what i'm potentially like then fapping since a teen and keeping myself "doped up" has fucked me hard
I've never be more productive/aggressive and it's only day 20, apparently D90 is minimum needed for a reboot

>>42493023
NoFap is a shitty meme m8, just do NoPorn, that's the real problem

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>>42492653
Is fapping before a workout to reset your test levels legit? Seen a few threads on it here and some people swore by it and said it gave them focus and a better, longer session.

>>42493169
No porn is tough too and I don't know why because when I get "horny" it's such a dull emotion now. my libido is in the gutter

I can pay these shoes 14€ and i need a pair for the gym because my old ones are praying me to be thrown away. Are they alright for weightlifting?
https://www.amazon.it/dp/B01LWC4S45/

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is achille-mode achievable natty?

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/fit/ I need your help badly

I stopped working out months ago due to university, I finished studying so now I came back, but I don't have the motivation do to GSLP again.

Womanlet 5'1 and 137 lbs

I will go 6 days a week to the gym, but I need help deciding what to do, should I lift everyday, separate lift and cardio days, or do you have any recommendations on what to do?

Please help I have never felt so lost on how to start again

>>42493196
stop getting meme'd bro

>>42492653
Can someone explain to me IF without all the retarded broscience and shit.

I'm wondering

1. How to do it
2. Are there any health related benefits?


I'm never hungry when I wake up and the following hours, I'm also cutting and was wondering why the fuck was I forcing myself to eat if I didn't feel like when hunger only hits like a truck later on at night.
So I started to think about having dinner at 6pm which is before I start working and then some snack later at night and apparently it's doing IF

So I used to be underweight and started lifting. I have bad cardio (took me 10 minutes to do a mile in high school gym class) and have never done any cardio exercises because I didn't want to lose gains. But now I'm at a point where I can't do any more weight on some exercises like squats and deadlifts because I get too winded.

Should I do cardio going as hard as I can or go at a steady pace so my heart rate isn't always near peak.

>>42493070
It's worth it.

>>42493472
also curious

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>>42493497

>>42492653
Two months I've been working out and during that time I've had four charlie horses or cramps in my calfs (both left and right). I'm drinking like I'm a Arizona local, despite living in sub 0 weather, so I don't think it's a hydraton issue. Is there anything else to help avoid those kinds of cramps? Being woken up at 3am by one was a shitty experience and I'd rather not go through that again.

Why do I always feel sick after doing heavy squats? I've been doing 3x5 but after the second set I'll be queasy, and after the last one I'll be ready to vomit (which has happened a few times). My form is perfect and I'm breathing deeply like you should, but it always seems to happen. I don't have the problem with any other compounds, which is weird since squat is easily my weakest lift (2plate for the sets)

>>42493676
Do you eat something big right before your workout?

I guess I could have just asked here

>>42493812
>>42493812
>>42493812

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>>42492653
Will I ever make it with these insertions and should I cut or bulk

what are the optimal macros % for lean bulking and slow cutting?
lost my files that had a shit load of broscience and shilling free information and I dont remember very well

>>42493656
Potassium will help and if the problems persist see your doctor

Are the pre workout supplements I see in the stores worth investing in?

>>42494142
Depends on what you are talking about. Creatine, BCAAs and caffeine are all pretty good.
Everything is untested or memetier.

>>42492653
how do i eat more?

>>42494142
They're good but if you're broke just pop 400mg worth of caffeine and you'll get pretty amped up for a fraction of the price. I'm working full time right now and I can't imagine lifting without some sort of stimulant.

>>42494185
How much do you sleep per night? I found out that I could eat more meals if I spend more hours awake every day.

What are good exercises that are easy on the joints and knees? Plz help

>>42494222
Monday-Friday about 6h a night
weekend 8-10h

i thought a was supposed to sleep more rather then less?

>>42494171
The standard creatine or caffeine blends is what I was talking about. Any brands you'd recommend?

>>42494187
400mg of caffeine is a shit ton of coffee.... Right?

>>42494257
You are fine then. I used to sleep >12 hours every day.
Still, if you can't eat larger volumes during your meals, eating more ofte should help. Try to stuff your face every 4 hours. Don't wait until you are hungry.

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Me being skinny is McDonald's ok to help bulk along with others or is it just empty calories

>>42494309
More empty calories than useful. Hamburger helper is a good way to bulk.

>>42494314
I get the double quarter pounder meal with a chocolate shake

>>42494314
But that does sound better

>>42494270
Just buy caffeine pills who the fuck wants to drink that much coffee. Caffeine in Walmart is like $7 for like 200 pills (200mg). Pop two and you'll go nuts for a few hours.

>>42494324
>>42494337
That's just my opinion on it. Fast food gets expensive down the road, learning to cook similar food at home is more satisfying (to me at least).

>>42493196
I can swear by it, works 100%.

Stops you from over test-ing and ruining your gains.

Hallo /fit/izens how long does one bulk before cutting?
I am rather new to lifting i started like 2 month ago.How long shall i bulk about half a year ? a full year?p.s i am softgainer even in this short time i made noticable gains.
best regards

>>42494502
See
>>42493932

Thank you!

>want to go to gym
>live in Jew York
>Be pretty broke

Best gym for New York in Manhattan?

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My core routine looks like:
A: squat 3x5 bench 3x5 barbell row 3x5
B: squat 3x5 OHP 3x5 dead 1x5
AxBxAxx
BxAxBxx
I also do chin ups, curls, dips and neck curls
Would it make sense to do the chin ups on the same day as the rows, and the dips on the same day as bench, or the opposite way around?

this is my current PPL routine:

Day 1: Pull

Deadlift 1x5
Lat Pulldown 3x8-12
Cable Row 3x8-12
Face Pulls 3x8-12
Hammer Curl 3x8-12
DB Curl 3x8-12

Day 2: Push

Bench Press 5x5
Overhead Press 3x8-12
DB Incline Press 3x8-12
Rope Pulldown 3x8-12
Lateral Raise 3x8-12

Day 3: Legs

Squat 5x5
Romanian Deadlift 3x8-12
Front Squat 3x8-12

Day 4: Pull

Barbell Row 5x5
Lat Pulldown 3x8-12
Cable Row 3x8-12
Face Pulls 3x8-12
Hammer Curl 3x8-12
DB Curl 3x8-12

Day 5: Push

Overhead Press 5x5
Bench Press 3x8-12
DB Incline Press 3x8-12
Rope Pulldown 3x8-12
Lateral Raise 3x8-12

Day 6: Legs

Front Squat 5x5
Romanian Deadlift 3x8-12
Squat 3x8-12

sounds good or does need some fine-tuning?

>>42493593
>>42493593
>>42493593
>>42493593
please

Is it normal for an untrained person to have burning cramps in abs in the end of 20 crunches? When I relax after that and this pain stops I almost moan out loud in pleasure.

>>42494591

Retro Fitness

>>42494651
I didn't realise PPL had so much volume, what kind of results does it get you?

>>42494729
so far so good, constant progression. also keep in mind that some of the exercises in the end of push/pull are meme isolation ones for small muscle groups that i do with relatively meager and 30 sec rests (or superset the last two). for first lift of the day (the main compound one) i rest three min, for second (secondary compound in hypertrophy range) i rest two minutes.

>>42494695
for an unfit person, yes

I remember when in gym class at school we had the annual abs test, a lot of guys quit after like 30 reps and said their abs hurt for 2 weeks after that

What's the best form of cardio? I feel like i get gassed easily during my workout so i started to add biking or swimming to my workout.

>>42494928
Rowing is great once you get the form down.

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I have a 32 inch waist but my quads will only fit into 36 inch pants, should i just stop squatting?

So I have these weird lumps under my skin, thicker bands under the skin around my sides and backs of my thighs, and thinner ones on my inner thighs and arms. I've only just started working out and I've never encountered this before.

What is this? Will it go away? Should I see a doctor?

>>42494952
yeah that's what i do. i tend to do interval training, like 20 sec as fast as i can followed by 40 sec rest. i do it for like 5-10 minutes at the end of every workout to ensure that i am completely knackered.

>>42494995
stop wearing skinny jeans

>>42495063
How else is anon gonna attract qt3.14 guys

How many scoops are too many for a single shake?

>>42494928
Best is running.

Are testosterone boosters and/or prohormones worth using?

>>42495103
9

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>>42492922
You're always doing something wrong, we all are sinners. Only Jesus' blood can wash away the sins.

>>42494688
What's the question

Is the neckpill a meme?

>>42495715
how do I properly IF ? i've heard the 16/8 method but do I need to be strict about it?
I wake up at 13pm and usually dinner between 18-20pm and have another last meal at around 23-00h

Got some instant oats(basically a powder like whey) for free

what the fuck do I do with this? are you supposed to consume this shit like a shake or what?
Or can you make it like nestum, if so how

>>42492681
are you autistic? stop trying so hard to fit in

>>42495772
I add a full scoop to my protein shake, it's bland on it's own.

>>42495738
yes

>>42492653

Why the FUCK did my ON Gold Whey come without a fucking scoop? I poured out all the fucking powder in a bowl and searched for it. It's not there.

>>42495750
What the fuck man, how does your daily schedule look like?

>>42495894
wake up 13pm, used to cook and eat right away which would take ~2h, then make dinner and snack, lift, shower, go to work at 18pm and eat my dinner, work till ~2am, come back home and chill till 4-5am

High bar vs low bar?

did DL for the first time yesterday

tried to follow all the correct points, abs tensed, chest up, back straight, everything

i think i mostly did it right but i still felt it a little in my lower back. not necessarily pain but definitely some strain

if you do a DL correctly are you supposed to feel nothing in your lower back at all? or are you gonna feel that no matter what

>>42492670
Do squats. You're obviously a fucking pussy so you won't have to worry about getting to many muscles.

>>42496068
Depends, you can feel your spinal erectors burning, but you should not feel pain.

>>42496018
Depends on your goals, but probably high bar.

>>42495191
no

>>42495012
How big are those? Do they hurt?

>>42496068
Do you know what hip hinge is?
Watch Rippetoe deadlift video's. Alan Thrall's video on learning how to hip hinge with romanian DL is good too.
You need to learn how to push with your glutes, it's the most important thing about a deadlift.
https://www.youtube.com/watch?v=jEy_czb3RKA

>>42496018
Try em both and see what feels good. Not everybody has same limb lengths.

how do i stop farting so much

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Is there any benefit from intermediate fasting? Should i do it? I see lots of /fats/ in the fat thread fasting, but I never really see anyone else talking about it.

H e l p

>>42496211
Stop eating 300 grams of protein every day

>>42496152
>squats
anything less dangerous?

>>42496225
It is good for your body and brain. Fast 16 hours every weekday, eat in small windows before bed, and then fast for the entire 48 hour weekend.

>>42496188

i watched 3 diff rippetoe vids, a thrall vid, a buff dudes vid, an athlean vid, a joe defranco vid and a layne norton vid all on deadlift tutorials before i tried it last night. i still felt my lower back being used. hopefully next time my form is better, not sure what i was doing wrong

>>42496225
The main benefit is that you get to stuff your fat face full of food and still don't exceed your calories. If you have problem with portion control then you can try it. Don't expect miracles, that's just meal timing routine.

>>42496243
Will it speed up weight loss though?

My leg day consists of only squats, extensions, curls, and calves. 20 total work sets, 5 per exercise, twice a week. Is that enough?

>>42495294
1 Corinthians 9
24 Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. 26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

pls r8
currently doing ohp, face pulls and lateral raises for shoulders.
do I need more? should I change anything?

>>42496506
you don't need more exercises, I don't know how many sets you do, but if you progress then that's ok

>>42496319
extensions are shitty for your knees

>>42496560
I lowbar squat (highbar and front just wreck my lower back) so don't feel I get enough quad work, hence the extensions. Suggestions for replacements?

>>42496608
Bulgarian split squats, lunges for example. Are you doing PPL?

>>42496654
And by lunges I mean you step BACK with your leg, it's a safer version. I don't know what it's called in english, reverse lunges or something?

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Does anyone know of a workout program I can follow for a couple months for an absolute noobie? I weigh 125lbs at 5'9". I'm having a hard time figuring out whats the best approach to gaining weight, I want to get to 145lbs in 6 months-1 year if possible. I have a pretty good diet so no worries there, its just finding the right workout routine that I can mindlessly follow.

>>42496682
Just do SS, throw in some arm work and it'll be enough.

>>42496240
Gravity won't affect you as much if you do barbell squats on your tippy toes. You're higher up in the air so the barbell weighs less and puts less stress on your spine

this may sound somewhat autismo but fuck it.


some background (skippable if lazy): i've been going to the gym for some time now, still pretty new at it, but didn't really follow a specific schedule. did about 30 mins of treadmill, some general body machines and then finished with dumbbells. now i want to follow a somewhat more linear workout routine and i found stronglift 5x5 pretty straightforward. i've always found lifting somewhat intimidating, so i have some questions about starting


>if i continue hitting the treadmill for about ~30 mins (still have some belly fat) before stronglift 5x5, that won't interfere with it or anything, right?

>for the overhead press/barbell row do i just put the weights on the bar in the bench press/squat rack and grab it from there and just start working out? of course i'll put it back where i grabbed it from but like, is this correct etiquette?

>i'm always paranoid that my form is off or something, is there any app or something i can look at beforehand to remember what the correct form is like in detail? otherwise i can just grab a gif from a video or something

>>42496654
Yessir, coolcicada's variation.

>>42496704
Do I have to GOMAD?

>>42496764
Never. And the best variation of SS substitutes Pendlay Rows for Power Cleans and adds Dips and chins (or variations) to each day.

Has anyone read any NLP books? I am interested in pattern interruption. Any recommendations?
please respond

>>42496796
Do you have a link to a routine? I'm assuming this is what I'd want to be doing?

http://startingstrength.com/get-started/programs

Would GOMAD be too obsessive and do more harm than good?

>>42496261
You should be feeling your lower back being used, don't worry my man. It's just the type of feel you feel. If it's a tired/sore feeling, you're fine. If it's painful/hurts to bend over, check your form

>>42494611
pls respond

>>42496827

Thanks dude

>>42496757
It's probably ok, progress is the most important so adjust volume as you go.

>>42496764
Just eat enough to gain weight, you don't have a good diet probably because you weigh very little.

>>42496745
1. Better do it after stronglifts, the hardest exercises (squats) go first when you're fresh. Even better to do it on a separate day.
2. for OHP you can take it from the squat rack, bench would be harder because it's pretty low, you can also clean it from the ground if you can (but you probably can't for now), rows you take from the ground, don't use more equipment than you need
3. aren't these lifts explained on stronglifts website? there are also some articles on strongerbyscience.com by greg nuckols, they are autistically explaining squat, bench press and deadlift, you can take notes from there

>>42496823
http://newbie-fitness.blogspot.ca/2007/06/starting-strength-style-workout-take.html?m=1

There's the gist of it, I'd do direct arm work every day though (whereas the author recommends only the last workout of the week a month into the program)

>>42496861
>Just eat enough to gain weight, you don't have a good diet probably because you weigh very little.

Yeah I was eating less than 1k cals a day before. I cleaned myself up now eating 2600 a day. I'm hoping thats enough. I'm debating GOMAD because I really don't want to be a skelly any more.

>>42496877
Cool, I'll check it out. Thanks anon

How do I deal with the ungodly smell of a protein shake fart?

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My friend told me cardio after squats is a good thing but whenever I finish a session my legs feel like gelatin so I can't really run well. Is what he's telling me true?

>>42496904
Might be bioscience but getting more bloodflow to your legs might aid in recovery

Is there a single lift of any kind where you shouldn't do the scapula retraction/pinching(some people say "packing your shoulders")? Should you be holding that position for every single kind of dumbbell/barbell lift?

if my explanation sucks i'm trying to say, is there anything where your shoulders should be out of their sockets or loose/free, or should you do the shoulders up->back->down thing before every lift

>>42494611
I would do the chin-ups on the same day as curls, and dips on the same day as bench.

As a side note, I would try and do bench before dips, so that you're triceps aren't tired and the limiting factor on how much you can bench.

>>42494611
Same day would probably be best and easiest, you'll only be a little bit weaker on them since they're already a little fatigued

>>42496887
Set up good eating habits (especially eating enough) now, you won't do GOMAD for the rest of your life to support new weight right? You can start with 2600 and if you don't gain weight then add some more until you do. You'll get used to it, don't worry.

>>42496901
Eat real food instead.

>>42496904
Do it on a separate day, better not to run than run with bad form and injure yourself.

>>42496924
It's just a safe, stable position, it's like not bending your spine while lifting, you should always do it when your shoulders are involved (and they usually are).

>>42493472

yes just near the end you gotta diet harder and more precise

>>42493497
pplxppl

How much muscle would someone actually lose on a cut? Im talking like a 20-30 lbs cut. 5'10 190 for reference

What are the benefits olympic weight lifting has over normal bodybuilding/powerlifting?

>>42494928
elliptical crew

>>42495890
ask em

>>42497028
I'd say you'll probably lose about 10-20% of the total weight loss in muscle.

Will a high-protein + low-calorie diet (+exercise naturally) be enough to lose fat without losing muscle?

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What's the best way to go ottermode from skinnyfat?

How do I get rid of cursed moobs?

>>42497077

if you get enough protein and you're lifting right/consistently your muscle loss will be negligible at most

>>42497085
cut

>>42496976
>>42496965
thanks guys

>>42497046
they look cool
they train your explosive strength
not the best for building muscle though

>>42497077
You'll always lose a little muscle but don't go crazy with the "low-calorie" part and you're good.

If you can see my ribs, why are my abs hidden by fat

>>42497118
that's just where fat usually happens to go with people. it's like asking why there's no 2-inch layer of fat on your elbows

>>42497118
gravity pulls all the chest fat down to you're stomach

>>42497111
Trips of truth, thanks

anyone got a 4-day aesthetics routine they like? I'm kind of bored of mine and wanna change it up

Have any of you had bunion surgery? How long did it take for you to be able to lift again? Mine is pretty bad but doesn't hurt badly or often enough that I really want to fix it. I'm just weighing my options.

I love doing farmer walks.
But lately, they are fucking my feet up.
Do I simply have poor walking form? Is there a special way to walk when carrying 50+ pounds in each hand?

>>42497391

your actual feet or your ankles? if it's your feet it might be your shoes, of you have some sort of injury in your foot you don't know about. is it both feet or just one?

Is lifting with a belt going to make weaker than going raw?

>>42497331
Your body likes to put fat there the most, nothing you can do about that. If you're getting enough protein + water + sleep and doing an intense 3+ day a week legit program you should be putting on muscle at the same time.

>>42497490
both really.
I sprained my foot doing them awhile ago, and when I went back to do them it just feels super taxing on them to the point where I didn't want to continue walking after the first set, which was rather short.
my ankles hurt not during it but after, but my feet feel an ache in the middle mid stride. I'm not sure if it's because I don't really walk in a straight line and have to walk in a curvy zigzag to avoid things or if it's my walking style is fucked up/feet are fucked up and need some sort of sole things for my shoes.
Note: I've done it with two different shoes same thing happens

>>42497544

go get your foot x-rayed. and don't do any lifting on your feet for a while. if the x-rays are negative just rest until it doesn't hurt anymore

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My question is should I be bulking or cutting if I'm going for asthetics
6'2
158 pounds also I know I am skinny and look like shit

I'm thinking of trying out a new routing, looking to focus on hypertrophy. What's anon's opinions on PHAT versus German volume training?

>>42497564

you have nothing to cut to. you're the definition of skinnyfat. just eat a lot of protein and lift. you won't get fat

>>42497562
when I sprained my foot they Xrayed it, was fine. This was a month and a half ago. It felt fine a week after it happened. This was just the first time I've gone back to heavy walking; squatting, deadlifitng, and going on long walks haven't irritated it at all. I think it might be how I walk, I am not the most graceful walker there is, often bump into stuff and have always felt I sway too much while doing it and in general have a weird style of walking.

>>42497637

it's expensive but maybe see a podiatrist or a physiotherapist to fix your gait. it's probably a physiological thing

>>42493676
squats and deadlifts work a lot of different muscle groups, which produce a lot of lactic acid. one of the ways your body gets rid of it other than breathing heavily/pissing it out is dumping it into your stomach.

I started noticing it too. Something easy to fix it is to go to the bathroom and make yourself vomit. When I do it I mostly puke up some bile then I pretty much feel a whole lot better in minutes and continue my workout. Just make sure you're rinsing your mouth out and brushing your teeth. I do it sometimes on heavy leg days or when I'm running.

this is a two part question:

how soon before a lifting session is it a good idea to eat?

what type of thing should you be eating? i'm trying to keep calories to a minimum cause i'm eating at a deficit

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If I do 500 pushups, 1000 squats, 1000 dips and 500 pullups a day and don't care at all about body fat will I look like pic related?

Or will I at least be strong?

>>42497699
oh shit I might have just figured out why I'm getting acid reflux despite never having it before.

>>42497721
No. You don't know anything about lifting.

Started doing push-ups and plank everyday on top of my regular lifting and cardio routine

What should I introduce next into my everyday mini routine?
What results should I expect?

>>42492681
does he have potential?

>>42497743
What if you eat big

I'm going to be attending college this fall so im going to have less free time to workout than i normally do.
As of right now i workout 6 days a week like this

ABCABCR
A-Arms/chest
B-Back/shoulders
C-Legs/core
R-Rest

Since i have less time is working out 3 times a week good enough and would it be good to split it up like the following

ARCRRBR

>>42497743
>lifting
There's a thing called calisthenics you leaf.

>>42497721
read the sticky and then read the stronglifts 5x5 page, and particularly pay attention to any information about rep ranges and weight progression. you can make it friendo

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>>42497721
No, and no. Fuck are you baiting me m8??
You have to lift heavy things, then heavier things to get stronger or bigger dum dum. Bodyweight can never do this, as you'll probably lose weight, making all those movements easier. Buy an Olympic bar, two 25s and two 10 pound plates, and move up from there. Worked for me.

You'll need steroids, years, and lots of food, cause your goal ogre mode is impossible.
Pic related, natty ogre mode

is a whole banana every single morning overdoing it. like nearly 365 days a year consistency.

>>42497854
>365
Adopt the metric system already, please

>>42497868
?

>>42497868
what

>>42497764
can someone plz respond im suffering

>>42492922
I had this aswell, your toothgum is infected. Go to the dentist. They drilled inside my tooth and cleaned it or some shit. The swelling went away after 1 month. The dentist also said to brush the gum by putting your tootbrush half over the tooth and the gum. It is okay if it bleeds it will get used to it.

Seek help asap it will only get worse and worse if you dont get it treated.

>>42497817
>lifts
why SHOULD i lift?
I like calisthenics you dog.

>>42493026
I had the same problem. It will get harder to see over time. Ignore it and feel good about the nice growth.

>>42496745
Do cardio after lifting and/or on alternate days, otherwise you won't have energy to get through your lifts. I can barely squat at all after running, it kills my legs.

My gym only has 2 bars, one on the bench one in the cage, so I do ohp, rows and diddly in the cage. If someone's in there I'll take the bar from the bench (and clean it for ohp). Don't worry about etiquette, just make sure nobody's using it before you take it and put everything back where it goes after.

>>42497764
No. It's not ideal to hit bodyparts once a week. Change to a full body routine, done 3 times a week, or to a PHUL. (Upper- Lower, 4 times a week).

How long should I do SS for? I was originally going to do it for a month and go onto nsuns or greyskull once I kinda had the basics down

Also could anyone tell me some accessories to add into SS to make it slightly better?

>>42496904
If you must lift and run on the same day, do whichever one you care more about first, and keep in mind that it will be harder to make both lifting and running gains at the same time.

>>42496924
It's mechanically the strongest, safest position for your torso. It should be your default position, not just for lifting, but for normal posture. Obviously it won't be as rigid when you're just going about your day.

Bicep exercises to focus each head individually? I do weighted triceps dips, which other tricep exercises are a must?

>>42497387
Ask a surgeon
They will probably highball you a little for a safety factor though

>>42498080

Thanks.

>>42498057
Until it stops working, despite doing everything correctly.

Should I drink whey before or after a workout? About how long before or after, assuming I ate dinner about 3 hours before my workout?

>TDEE of 3400 (This seems ridiculous)
>Average about 1800-2000 a day on strict lean diet with 220 protons a day
>Weight is the same after a month

What's going on? is this seriously from newbie gains and creatine water weight? I mean I've made minor gains but I thought I'd lose at least a little.

>>42498179
I've been told that it shouldn't be longer than 6 months since that would be a good enough base to move onto other programs, is this good advice or am i being bated?

>>42497391
>>42497544
>>42497637
Dancer here, my life is foot pain. The foot is happiest when it points straight ahead or slightly turned out and your weight rolls along its midline (heel to 2nd or 3rd toe). Spreading your toes out inside your shoe to give you a wider base might help, don't claw at the ground with your toes either. I foam roll my arches with a tennis ball which helps release some tension.

From the sounds of it you have a weird postural/gait issue, there might be something wrong in your ankle or hip. Maybe spend some time trying to walk in a perfectly straight line (feet on two tracks with body between) with good posture, ankles not rolling in or out, pelvis correctly aligned allowing the femur to swing from the hip. Seeing a specialist is probably your best bet if you can afford it.

>>42498235
immediately after, assuming you ate dinner 3 hours before your workout

>>42498240

do you really care about your weight vs. just how you look in the mirror?

if you look considerably better and you're getting better constantly, but your weight is barely going down or changing do you really care. this comes of douchey but i'm being real

>>42498310
I'm very fat (225 lbs) so I'd hope to be losing some to at least gauge progress. Should I just be measuring myself instead?

any recommendations for pre-workout? Gonna be working out before work so this seems like a good idea

>>42498424
are you asking for a warm up?

>>42493383
Notice me senpais, I just need a cheap pair that's not shit

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Is 5'9 unironically short in the real world? I feel like I'm unironically taller than like 60% of the men I run into (American) and virtually all women, but /fit/ keeps memeing me otherwise.

>>42498362

no just look at how you look in the mirror honestly, until you get to a point where you think you look good, then keep going

So I just started visiting a gym and I have a question. I'm very high body fat, like maybe 22-30% or something like that , about 5kg overweight right now and I want to basically lose some of that body fat and get a bit of muscle visibility and size. That's my "short" term plan. But eventually when I can afford it I would like to start mua thai which I tried some years ago and really liked. Now as you probably know the muay thai body type is usually really lean and I'm wondering if I'm wasting my time with low rep high weight training if I'm gonna start muay thai later on? If youre bulky is it the same as being fat for muay thai? And is there some other combat sport that doesn't require me to be super lean? I would really like being semi big at some point way down the road but I can't see myself devoting myself to gym only because of how much I liked the muay thai.

Can someone briefly explain what exactly 1/2/3/4 means in terms of which lifts and how many kgs that translates to?

Also presumably it's not counting the bar, and is using a full size olympic barbell, correct?

>>42498693
OHP - 40 kg + 20 kg bar
Bench Press - 80kg + 20kg bar
Squat - 120kg + 20kg bar
Dead Lift - 160 kg + 20kg bar

1 plate x 20kg on both side og a bar
2 plates x 20kg on both side on a bar
..

1) What can I do to even out imbalances, specially on my left triceps and biceps?

2) How many times do I need to work on my abs and forearms? recommend exercises too pls (I have especially thin forearms, abs somewhat showing with 15 %bf)

3) Creatine while cutting, yay or nay?

- Btw, been lifting for just about 4 months.

>>42498873

a good forearm exercise

https://www.youtube.com/watch?v=Ej4WzltO1DA

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I'm going back to the gym for the first time in a while and I really like the look of defranco's built like a badass, problem is, I'm not entirely sure if I can do his variant on a barbell complex? I'm pretty sure I can deadlift far more than I can do hang cleans or push presses. I haven't even attempted anything like those last two before. Should I go for it or try something else?

>>42492653
Does Soy Milk work for GOMAD if you are lactose intolerant

Whats best?

Strenght routine and then hypertrophy routine?
Hypertrophy routine and then strenght routine?
PHAT routine?

Kale makes my mouth burn, is that normal? No one else seems to mention it.

>>42499156
I would highly recommend against any sort of non-dairy product for GOMAD. ESPECIALLY if it's soy.

>>42499168
Strength so you can lift shit. Hypertrophy so you can lift shit and grow.

>>42498641
If your only goal is weight loss you don't need a gym subscription. That is all diet.

>>42498629
It's the average height, is it not? Also don't listen to a single thing /fit/ has to say about height, dick size, ab placement, or otherwise. You'll be memed to death.

>>42498081
Dumbbell Curls? Like just look up some exercises that you like. You don't "have" to do any of them.

>>42498242
SS works differently for different people. It's typically recommended for 6 months when you're bulking, that way you don't gain too much weight. But you'll gain a lot of muscle.

>>42499188
That doesn't sound normal to me.

>>42499156
This post is a work of art. Either a multi-level meme or a truly clueless dyel. Thanks for the keks.

>>42499212
Any idea what it could be? Spinach always made my mouth numb but this is different.

>>42499218
Both of those things sound unusual. Could be you just have an allergy to something in it. Were you just eating kale or was it in a salad of some sort?

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>>42492653

How does fit stay motivated in college, in terms of academics? Easy. Hi test.

>>42499242
Kale with nothing else on it

Recently picked up rowing for cardio (done it twice) and my lower back gets exhausted as hell.. am I using wrong form? will I my lower back eventually adapt, how long would it take?

My dad has a broken back, specifically disk degenerative disorder, with that being said is it safe for him to bench press as long as he doesn't arch his back?

The guy weighs like 350lbs and he has had this for around 10 years

>>42499323
go to an allergy clinic. Mention the things that have had weird reactions with you.

>>42499370
Do not ask /fit/ for medical advice. Go to a doctor.

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How do I tell when I've gone from skinny to ottermode?

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Will taking ibuprofen with an inflamed quad tendon only reduce the pain of the inflammation or make it heal faster?

/fit/, I think I'm addicted to sugar. Like, legitimately addicted. I get shaky without out, I'm always thinking about it, I pace back and forth through the hall stopping by the pantry constantly. I've managed to lose a lot of weight but I haven't stopped eating sugar.

I probably could have had twice the progress if I just stopped binging on sugar shit.

how the fuck do I teach myself to get away from it? How can I stop craving it?

>>42499485
isnt it an anti inflammatory? not sure what you're asking, if you consider reducing inflammation as healing or what

>>42499485
It reduces pain and a little inflamation, but it'll onlymask the pain and you'll probably overwork it once again, damaging it more.
you're better off resting from lifting for a few weeks.

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I'm skinnyfat, I don't know if I should go to the gym or do home workouts with dumbells and bodyweight. I mean, I'm a beginner, so would going to the gym be a waste of money? It's not like I'm going to be doing any bench presses or anything for my first weeks.

Also, as a beginner should I eat maintenance calories or what? I've heard people say that cutting and bulking come after a year or so, after the "newbie gains"

>>42499562
> It's not like I'm going to be doing any bench presses or anything for my first weeks.
why the hell not?

>I've heard people say that cutting and bulking come after a year or so, after the "newbie gains"
you've heard so, so, so, so wrong.

>>42499562
Why not bench in the first weeks? That's just retarded

>>42499507
How do people stop using meth? You go into rehab, and yeah it's difficult as fuck

>>42499366
You did it twice.

>>42499485
If it's actually inflamed, workout with light weights (30-40%) to get blood moving in all the tissues
Having said that, inflammation is a /doubt from me

>>42499627
>You go into rehab
How? Just stop? What are some tactics I can use?

>>42499627
>Having said that, inflammation is a /doubt from me
And why the fuck is that?

Anyone got the couch to 5K chart lying around?

>>42499595
>>42499627

Can't I just use dumbbells instead of pressing? I do have some of those

>>42499694
why would you not just bench press? You have 0 reason not to.

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Is it autistic to work out abs twice a day everyday?

Can I do a bodybuilding program as a novice?

>>42499751
sure go right ahead

Is it normal to feel a lot of pain for awhile (2/3) days after first serious lifting in awhile?

>>42499885
Pain? No. Soreness? Yes.

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Is it too early to tell what my insertions/genetics are?

I have no idea what I have "good" and "bad" genetics for and I'm curious but i might be too DYEL to tell

>>42497564
>>42497636
My body is kind of like that guy. I want abs though, won't bulking take me farther away from that? Shouldn't I go full skelly with visible abs and then bulk?

>>42492653
Is it bad for my gains if i dont get 8 hours uninterrupted sleep? I usually get woken up a few times a night and in the morning when roomates are leaving for work. Still adds up to about 8 hours total tho

I lost 130lbs by counting calories, but I have never kept track of my protein. I think I went from 40 to 20% body fat. Did I lose too much muscle doing this? Should I bulk to make my arms less skeletal, or should I keep cutting to 15% bf?

I squat about 2pl8. What should my warm up lifts look like? Do I even need to do them at that low weight?

>>42493968
we're all gonna make it.
cut.

I'm, skinnyfat, if I eat at a caloric deficit with high protein and lift + bodyweight workout for 3 months or so, will I look more lean? Is this the right way to go?

>>42500008
if you were 40% bodyfat you didn't have much muscle to begin with.

>>42500018
Personally, I do 3 reps of 50% 5RM, 2 reps of 75% 5RM, and 1 rep of 90% 5RM

>>42499971
it's probably better if you don't come in and out of REM sleep. Consider getting some earplugs or something.

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I started lifting seriously about 4 months ago coupled with mixed martial arts training. Since then I've gained about 10-13 pounds, and I'm bigger muscle wise than I've been in a long time. My only concern is, why the fuck do my arms have disgusting ass stretch marks/red dots all over them?

I really dont know what to do and its becoming a cause of concern for me. The red dots hurt and resemble pimples a bit, and the marks look like my skin can rip

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>>42492653
I've got an injury question fit. I'm going to make an appointment to see a doctor tomorrow but I'd like to get an idea of what's wrong with me.

So it's my right shoulder. My collarbone is swollen and my upper chest around it feels like it's asleep and a bit weak if I use my right side too much. I still have full range of motion and little to no actual pain. There is some uncomfortable cracking and tightness too.

Anyone know what might be up?

>>42500073
I'll see how that feels tomorrow. Thanks

>>42500366
Also I should add that there's no discoloration or bruises on my collar bone too

starting strength and stronglifts are too squat heavy for me, what is a good alternative that has squats but not as much as the aforementioned programs

>>42493383
I have no idea, I just wear these shitty Converse

I've got an stiff neck while doing shoulder presses over than a year ago. Since then, I've gone to 3 doctors, done X-rays and all and it seems to be only torticollis, but the constant (but not so intense) pain remains, every day since then. I've gone a month without going to the gym but it didn't make a difference.
Do someone know something I can do to make it better?

>>42493383
As long as the sole is hard, yes

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>>42499915

bump for answer

What can a poorfag do to get /fit/?

A gym is out of the question. I'm a skinnyfat who would like to build a good natural physique, but it looks like I need tons of equipment for that.

>>42500527
save up a few hundred bucks, get a bar, weights, bench, and rack on craigslist. that's all you need

>>42500386
Phrak's GSLP

Any guide for facial gains.
For women.

>>42499941
You'll look like shit if you keep cutting and you likely won't even be able to see your abs because you have no muscle. Just bulk.

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About 3-4 months in, first time seriously lifting in years

5'8.5
Around 187 in this pic

Keep bulking or cut?

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>>42500527
go get the cheapo gym membership to planet fitness meme gym
sure its a shitty gym but it gets the job done while you can
eat 1 g of protein a day for every pound you weigh
I didn't make this picture but I also want to add try not to eat much dairy products because they're loaded with estrogen
the only thing you should splurge on is a jar of protein, get some 60g a scoop whey and it will last you months

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how do i stretch my back such that it doesn't round like in thisvideo?

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not sure if cbt has died so im posting here.

Cut or bulk? it's my 1 year anniversary since i've started lifting and summer is coming up, but my lifts are still shit. I've gained heaps of weight and I still look slim from the side but I feel like if I cut now I'm gonna look skelly and shit so im in some shit limbo.

6'1
103kg

Squat 80kg 3x8
Bench 65kg 3x5
Deadlift 100kg 3x5

I know my lifts are shit for the first year, I'm nowhere near 1/2/3/4 so I feel like I should just keep eating and focus on compounds. I've put on 20-23kg since I've been at the gym and most people my height on here seem to be a lot lighter than I am so I'm kinda doubting myself on whether i should keep bulking to get stronger or cut from where I am and lean down and do a clean bulk after I've dropped some fat and seen how I look.

>>42500941
bulk
terrible stats for 1 year

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>>42492653
All the way on right, what mode is that? And how to reach it??

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>>42492653
What exercises can i still do while im at home?

I do:
>incline push ups 10 reps 3 sets
>dips 10 reps 3 sets
>planking 30 sec 3 sets
>elliptical machine for 20 minutes
>squats with dumbbells 10 reps 3 sets
>lunges 10 reps 3 sets
>standing bicycle crunches 10 reps 5 sets
>One-Arm Dumbbell Deadstop Row 10 reps 3 sets
>pyramid set for biceps
>farmers walk 1 minute per set 3 sets
>dumbbell shrug 10 rep 3 sets
>dumbbell arnold press 10 rep 3 sets
>dumbbell front raise 10 rep 3 sets

I'm also overweight by 48 pounds and 5'8 ive been doing this for 1 month and doing it 5 times a week. Criticism or anything i can improve is much appreciated.

>>42500952

should I aim for 1/2/3/4 before I cut?

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>>42500855
Slightly different pic showing more, bumping original post also

I have 39 days to get as fit as possible before a tournament
I already play the sport obviously so have ok finess levels. Just want to know what i can do in a 39 day intensive program, and how much is too much. Plan is training (skills and cardio) 4x week and weights 3x week.

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better to live with parents and save or move out and live independent?

would much rather latter so i have greater control of diet but being a poorfag would be an issue

>>42501144
Depends how much you hate living with your parents
Mine have a terrible effect on my mental health so I live away from them at literally any cost. Even if I'm broke and stressing about money, it's better than living with them. So if it's more worth it to live away than to stay then do it. Taking into account your health and happiness as well as just money.

Anyone got any stretches or advice on getting my flexibility up for the front rack position?

>>42500974
>>42500855
Anything?

>>42501206
slow day i think

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>>42500965
plz respond

>>42500965
built fat, eat big lift big maybe some juice

What are some actual problems with being a tall, 6'5" or greater, lifter? Like, lower benches due to odd leverage, unable to go bellow parallel in a squat.

I see a bunch of stuff on this topic but it all seems to be contradictory.

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>>42501463
thanks m8

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Why are my lifts fucking decreasing? Skinnyfat dyel on a cut to a reasonable bf percentage. I regularly find I can lift LESS weight than the previous session. I haven't hit a PR in a fucking month. It's only my second month of lifting. Shouldn't I be making gainz even on a deficit? I'm getting. enough protein and sleep

I have chicken legs and no access to proper squat equipment or spotters so heavy squats is a no-go. How should I best build some legs? I've just been running in the hills, should I do low weight squats too?

>>42492922
Yo anon you got a periapical abscess on that molar. You need to go the dentist so he can drain the pus inside it

Source: I'm a dentist

is eating protein powder with a spoon bad?

How do I make my butt smaller? I'm looking pretty bearmode sans some bf% right now, but my considerable behind is putting my whole physique out of proportion.

What the fuck do i talk about this one girl? I like her but when im with her my mind literally goes blank. I dont have any ideas how to keep a conversation going with her, although i can pretty much chat up anyone without even knowing them

>>42500931
pls respond

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What's a good, cheap, and easy snack food to help me meet my daily quota for protein intake?

>>42501752
0% fat greek yoghurt

>>42501752
protein pops

I got Whey and creatine. Should I grab some Casein? I heard it's a lot better than Whey but I want to use up or mix the whey I got first before completely replacing it.

>>42501752
Vitamin S supplements.

>>42501791
Nah meme

How long before a work-out should you take pre-workout?

>>42501801
4 days

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Should I get a tattoo or nah?

>>42501810
I like how you rephrased and reposted faggot

>>42501520
Probably terrible programming lacking enough volume and a diet where you aren't getting enough protein.

w/e I don't use 4chan often.

>>42501522
Some squats are better than none at all. Failing front squats is safer as well, you just ditch the weight forward.

>>42501610
Jefferson curls, google it. Stretch your hip flexors as well. It might help to find a stance that gives you a better bottom position, optimal squat stance depends a lot on hip morphology.

>2 family members died within a week of each other
>Fitness routine cut in half this week because cannot be fucked

Do I go to gym tonight or just see a friend?

>>42501850
Up to you. Which do you think will be better for you?

>>42501850
y

>>42501861
>>42501864
I don't know. I feel spaced out and lethargic at the gym right now, and can't put in full effort. I also feel guilty skipping.

>>42500457
How should I check if the sole is hard? If it isn't good, I can send them back

>>42500971
Maybe i should just make a thread

>>42501801
Half to one hour

>>42501597
Talk about things she's intrested in.
Herself for example

>>42501188
Look at youtube:

Dan John on wrist flexbilty

Great advice

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>>42501850
>Do I go to gym tonight or just see a friend?

The gym should be your only friend.

>>42499671
Tactics? It's rehab it's supposed to be shit, get someone to help you and check up on you or something

>>42499678
Tendinopathy is a more likely bet

>>42499694
Just fucking bench wtf

>>42499748
Yes

>>42501914
By feeling the sole, what kind of answer did you expect lmao

>>42502125
Go to a gym and follow a good routine, not that thing

>>42501850
If anything, gym will be a release for some of your emotional stress which is a good thing

>>42499485
What makes you think it's an inflamed quad tendon? Where's the pain?

How do I work push-ups and situps into an alternating bench/ohp routine? Just been doing them every other day

>>42502485
>Go to a gym and follow a good routine, not that thing
Any exercise i can do at home? im a really busy guy. That is why i train at home to make it more flexible. So i can train anytime without skipping a day

>>42502549
Sit ups are pretty shit mate.

Stuff like situps and pushups just do every evening or something. Look up pushups variations and try to make sure it's getting progressively more difficult. Start do clapping pushups etc

>>42502601
reddit body weight fitness has some decent resources.

>>42502604
I don't want to rule out military and it's pretty hard to get in right now so I need to keep up on them sit ups. Still can't do it perfect, feet lifting and back heaving.

>>42502621
If you have a strong core then situps will come easily. If you insist on doing situps also do planks and ab roll outs. In military tests don't you have a guy holding your feet down?

>>42502612
ok thanks

do I also need to rest a day if I sleep 10 hours? I have vacation for 4 weeks and want to train as often as possible!

>>42502655
They do hold but it's better if I can do them unassisted, especially for special roles. The entry requirements aren't insanely high but you need a more than entry to impress the assessors

>>42502694
Nah, just pay attention to your body and make sure you are recovering properly. Nobody needs a rest day, they are just convenient and reduce chances of overuse injuries.

>>42502485
LOL, you're right, it's just that i never cared about seeing if a sole is hard

>>42501144
If your folks don't make you pay rent and don't berate you constantly, it's a great way to save up cash fast. I've been living with my folks trying to save up about 10k in savings before moving somewhere. This is mainly because I live in California but also because I want to use it to film something.

>>42501141
Just make sure you have rest days or you'll be fucked at the tourney.

>>42501475
The main issue I see is a lot of defacto gym equipment is probably made for people who are 6'3" at the tallest, since it's mostly used by women anyhow.

>>42501554
Probably unpleasant, but nothing wrong with it unless it fucks with your teeth.

>>42501558
diet

>>42501597
ask her about herself. Let her open up the convo.

>>42501810
You shouldn't feel obligation to get a tattoo. A tattoo is a permanent life thing. You don't get to do it again or change it later. If you have something you're passionate about and want it displayed on your body, go for it. If you're not 100% you shouldn't do it.

>>42499208
that's what i as planning on dong because I'm only like 62kg so i was going to bulk with it but i was planning only doing a lean bulk so I don't gain too much fat