/QTDDTOT/

>>42597873
Is it wise to try and bulk on keto? If so, what are some good ways to get my fats in for the day?

>>42597873

Is circle training a viable option of you are a fat fuck and cutting? I mean literally fat, like 260lb on 6'1"

6'1 190lb newb reporting in

>Bench 135lb
>Deadlift 185lb
>Squat 110lb

Why won't my squat increase bros?

Started a new routine (nsuns) and it asked for me to input estimated maxes; turns out I grossly underestimated as I was able to do 10 reps on the set it asked for me to max out.

What is my actual training max if I was able to do 10x 175 squats?

>>42598605
Eat more? You getting all your protons?

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delt accessory lift recommendations? Anything you guys do that works well for you?

>>42598325

pls respond

>>42598325
Any training is good training anon, as long as you're mindful of the limits of your current body type

I used to be a skinny fuck, like McLovin skinny. I've been gaining a lot these past months and i'm at around 170lb 6'0. Only problem i'm having is gaining chest mass. My chest used to be literally flat, and it's gotten better but it's uneven and looks pretty bad. I do chest twice a week and I kill it everytime, but I'm not seeing the results I want. Any advice?

Im 5'10" and only 120 lbs and I need to bulk, badly. Any tips to make the process go quicker?

>>42598730

I have trained years ago so there is some strenght left. Could do 3x12 good leg press with 500 lb for example still.

But I am a fat fuck and cardio just bores the fuck out of me and for serious lifting I feel my system is still too clogged and inactive. So doing circle training should be like HIIT but also refreshing your muscle memory while decreasing your bodyfat right

>>42598869
ss + gomad

>>42598705
facepulls

Otherwise I like doing variations of ohp for shoulders, zpress, db, arnold press, etc

>>42597873
What do you do when you fait to go to the gym early?

I'd have 2 1/2 hours to get my workout (lifting + 50min cardio) in, and I'd be up very late. On the other hand, I stayed up late last night and got up late today.

But I really should be getting on to a good sleep schedule. Should I just go to bed early and go to the gym tomorrow? That way I'd have a good sleep schedule and have enough time to get good workout in with stretching and whatnot.

On the other hand, every time I don't make it to the gym that night is a day where I didn't get a workout in. What should I do?

>>42598948
>fait
*fail

>>42598914
what's ss mean?

>>42598789
Just keep going, remember we all have unique bodies and the best you can do is improve the one you have.
>>42598869
Peanut butter, greek yogurt

>>42598948
pls respond, I need to decide whether or not to go to the gym

>>42599024
I am a firm believer in fasted cardio, working out in the morning is a great way of dipping into you fat reserves. After that you can lift right after, or even at night

>>42599043
or I can have a light breakfast, lift until I get hungry then do cardio...

Does fasted cardio work?

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What happens if I eat around maintenance - but very high protein? Will I get more DENSE or

Is this how you build more lean mass?

>>42597873
To the guys that actually look good and keep making progress
do you track your macros?
I'm starting to lean bulk but fuck me is it annoying, some shit is impossible if I want to make fried dishes

>>42599198

>eating fried dishes at all

its like you want to stay fat

What are some general things to take note of during squat to ensure that your lower back is neutral? For example on rows I just make a point to raise my chest, but I have no idea what to do on squats.

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>>42599211
I'm lean

I do IF and only eat 2 meals so I got a shit ton of kcals to consume

>>42599234

Well than just figure out how it affects your weight.
I assume you dont eat fried shit that often anyways. Its impossible to track as you said. Enjoy the meal and do some extra cardio and you will be fine.

>>42597956
never do keto, it's the worst thing to do ever.
Especially on a bulk.Especially while doing sports.

>>42598325
Yes. HIIT
IS
THE
ANSWER
there is nothing better to loose weight. however get enough protein for that proteinspareffekt(usage of fat instead of muscle) and maybe do some light weighttraining to hit the muscles so that the body also doesnt want to use them.
you will need more rest and leighter weights the higher your caloric deficit also the more hiit you do.
>>42598605
technique, too little rest, too little calorie intake, not enough water.illnes.
acumulated fatigue, too much increase, too much warm up, not squating first on your squat day, not enough sleep?
>>42598640
there are calculators for that stuff
http://www.exrx.net/Calculators.html
or just try around some weight and find it.
>>42598705
http://www.exrx.net/Lists/Directory.html
I like lateral raises with poor form and heavy weight. works better than little weight and perfect form.
>>42598789
just do your normal training and don't actually overwork your chest. muscles grow by resting.
heavy benchpress and good ohp. a chest isn't completely even. maybe you have to get used to what a chest looks like?
>>42598869
this:>>42598914
>>42598971
starting strenght (or google ss)
>>42599085
on steroids? alot of people don't believe in gaining muscle without fat but if you eat around maintainance which includes the calories for gaining muscle but not gaining fat.
>your calorie intake must be increased to add the calories your training uses up.
then gues what....you have calories to gain muscle mass.
>>42599219
train form with low weight. maybe in front of a mirror or ask someone whether your forme is ok.
if you are a grown man you lower back won't look neutral but allways slightly curved.
>source: marc rippletwoen.

my question: does someone have an actually effective and cheap way to loosen up cramped up muscles? my shoulders get thight constantly.

>>42597873
Is there a non meme workout to train to jump high and explosiveness?

>>42599327

But circle training is weight training HIIT, isnt it?

>>42599393
well circle training is either all the machines in the gym or HIIT.
HIIT is usually not sitting on machines and lifting stuff but rather
https://youtu.be/eGd7S3-29xE
and some of that weighttraining on machines which usually is a meme but in a high calorie deficency it's actually good.
>>42599335
can't tran explosiveness nor jump high.
you can train you reflexes to better suit situations. loose some fat and gain some muscles.

>>42599423
>can't tran explosiveness nor jump high.
I'm not sure about this. People might hit a natural limit relatively quickly but I'm sure it's possible to be performing below it and improve if you are.

Also F=ma. Less m with the same F means more a.

>>42599516
But I don't want less m. Oh well I'll just leave humanity behind while never leaving the ground.

>>42599516
yes. you can increase to your natural limit if you start beow it.
>loose fat = less mass
>increase muscle = more force
but the reflexes are mainly how much muscle can be activated by nerves in a specific time. Well F doesn't increase the overall height by a big margin.
But yes it can be increased a bit.
I allways think of people here as on their natural limit for that stuff. Would recomend power cleans, squats power snatch and some hip accesories like hip thrusts.
Problem really is that nerves are specialised cells and specialised cells can't be trained.
Thanks for pointing it out. that's what I wanted to bring across.

What the fuck is a kcal? Is it any different than just normal calories or "cal"? Please explain the difference:
>150kcal shake
>150cal shake

T-Thanks

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How many grams of chicken would this be?

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2 years ago I weighed about 225lb (25%+ BF probably)

Took up long distance running about 8 months ago and a keto diet 3 months ago. I weigh about 175lbs (6' 3") and run 15-20 miles a week now. (Resting BPM is like 57)

Visited my parents over the weekend and my dad said I look gaunt and unhealthy, like a starving refugee. Kind of killed my motivation desu. Is this a healthy look? Is my dad just being an asshole?

>>42599604
well you obviously don't lift

show your dad your quads. Cardio is king for health.

>>42599673
I don't, I started incorporating body weight exercises but only 2-3 weeks ago

Should mention my dad is 5' 9" 260lb+ of fat

>>42599423

What you posted would be preferable but dont really got the space to do this unfortunately and doing it alone is kind of bad for your motivation

>>42599787
>>42599423

btw on every other day I will do a bike tour of about 15 miles

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>>42599604

>mfw I went from 223 33% bf to 181 14% bf and my parents + a few coworkers called me sick even though I look and feel better than ever

>>42599825

SICK ANON YOU ARE FUCKING SICK BE AS FAT AND DEGENERATE AS THE REST YOU GYM FREAK

How do I convince my gf to take steroids and become a muscle girl?

Has anyone noticed any penis growth during their journey to get /fit/? I know a lot of fat guys lose weight and their penises magically look bigger because all that fat around them has dissipated.

I'm a skinnyfag and starting to gain weight. Is my penis going to look smaller? Is there any way that maybe somehow my penis could increase in size?

Just wondering.

btw im a girl

>>42599834

just inject them when she is asleep

>>42599825
Seriously, I have the lowest BF of my entire life and I'm the healthiest I've ever been but every time I see my family they act like I'm sick and should see a doctor. It's super minor but it's really fucking with me mentally

Promised myself a HSP once I hit 74kg, weighed in at 75.8kg this morning.
So close ;_; it's been 2-3 months since i had one

>>42599858
She's a pretty light sleeper --she might feel the pin. Is there anything I can do to be sneakier?

>>42599886
oh fuck thought this was /fat/

>>42599900
Why'd you think that trip-dubs?

>>42599912
If you thought those were neat check these ones out

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Can I get aesthetic using only machines?

Aesthetic to me means looking lean and good at low body fat (10-12%)

Pic related

My gym just has tons of machines and free weights are always taken that's why I'm asking

>>42599335
Explosiveness is pretty much all genetics, that's why all pro footballers/etc at a young age bases almost entirely on vertical jump

>>42599978
lol, faggot. Don't be scared to pick up the free weights. Literally no one cares. Stop making excuses. The sooner you face your fear the sooner you'll be over it

How often can I do swimming HIIT? 2-3x a week OK? Without overdoing it.

I'm so fucking tired of squatting. I failed 155lb and now I'm just squatting a pl8 to get on with the next lifts. Even a pl8 is hard and my form breaks sometimes. I lean a little too forward or my knee starts hurting. It's just exhausting. Was doing 5 sets, said fuck that, dropped to 3x5. And even that is a grueling pain. I used to love squats. But after a year of not lifting I'm just about done with this.

>>42600062
that sounds fine to me.
you could go more often, just make sure your deficit doesn't become too large/you're sleeping and resting enough

Just recently when I have been squatting I have been having a pain in my lower center back, right above my butt. Im not sure if I injured myself or my form changed but it seems to happen if I try and more weight above 2 platea

Is there a way to figure out how many calories you do by doing 3 sets of 5 squats at 100 lbs?

If lifting when unwell, should I lower the weight?

I have a generic cold; sore throat, fatigue, stuffy head, bunged up nose.

Why are my arms thinner than some dudes' but I'm still able to do the same working weight for the same amount of sets/reps?

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when I'm doing a High rep training I feel my muscles way more when I use 5kg/11pound dumbbells than when I use 7kg/15pound ones (I barely feel any muscles used).
I can do my training with either weight.

Should I use the smaller ones?

>>42600852
It sounds like you could be cheating reps at the higher weight, because that is the only way that a lower weight would feel harder.

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I'm using the StrongLifts app, and it suggests several rounds of "barbell alone" warmup with 20kg.

My gym's barbells weight 10kg, so warming up at that weight implies adding another 10kg. Should I listen to the program and warm-up with the bar alone (10kg), or listen to the app and warm-up with 20kg (and two 5kg plates)?

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>>42601285
The weight is the weight; go by that. You can change the settings to account for 10kg bars.

>>42600104
No-one is making you squat
>>42600727
Size and strength are not the same
>>42600852
it's because you are doing more reps

Help
After jogging for a tiny tiny bit my chest felt like it was gonna explode, and I got insanely light-headed and a headache afterwards

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how do i get a qt like the one on the left

>>42599604
you do look like shit yeah

start lifting

>>42598605
How do squats feel?

>>42601360
What do you want us to help with?

You're unfit as fuck and probably have a poor diet. Thats up to you to fix through regular cardio and eating clean.

>>42597873
whats a good nickname for my senior jacket when they finally come the fuck through

>>42601390
Win the powerball

>>42601299
That's the problem. After I change the weight from the settings I go from "warmup with only the bar" to "warmup with 5kg weights in each side".

>>42601492
Its the same w8 m8, it just wants you to start with 20kg warmup. Do not fear.

>could do 5 reps of 42.5kg on ohp
>Next session can only do 4 reps
>Come back again next session and do 5 reps, feel good and hope to up to 6 on AMRAP set
>Next session do 4.

How the fuck do I be consistent with my lifts dear friends. The same exact thing happen with bench.

Also I'm running GSLP and on some weeks I'm only benching once, how do I incorporate a minimum of at least 2 bench sessions every week?

>>42601525
You don't need to bench 2x weekly, just add a chest assistance exercise for days you're not benching, I'm partial to Dips.

>>42601536

Can I add incline every single set after main lifts? Since incline bench seems to help OHP and flat bench.

So I'm a beginner and my lifts improved as my weight increased, but for the past 2 months my weight has stayed roughly the same because poor diet planning and my lifts hasn't really went up. It still did, but very very slowly.

So the question is must you really be on a bulk to increase lifts, or is it possible to do so while staying the same weight just that it would take months to increase?

>>42601525
Aren't you supposed to reset once you fail to hit 5 reps?
Also, don't worry about the bench frequency.

>>42601544
You can I suppose, GSLP is meant to be flexible after all, I would recommend adding a different exercise for the days you're benching though, I'm also doing GSLP and this is what I've been doing, perhaps you can get ideas from it, it's been working really well for me, managing to actually progress on a cut so far.

A
2x5,1x5+ Overhead
2x5,1x5+ Chins
2x5,1x5+ Squats
3x5+ Dips
4x8-12+ Curls

AB 3x8-12+ Hanging Leg Raises

B
2x5,1x5+ Bench
1x5+ Deadlifts
2x5,1x5+ Row
3x8-12+ Close grip Bench
3x8-12+ DB Rows

>>42601572
It's usually best to deload after failing twice in a row.

>>42601574

Hmm right now what I do on A days are curls and seated OHP in the 8-12 range, usually 3 sets.

On B days I would do incline bench in the 8 range and tricep pulldowns. Maybe I should swap tricep pulldowns for dips?

>>42599604
Good job on the weight loss. Now start lifting for aesthetics.

>>42601604
Well you want to keep that shit balanced, look to add a chest/tri/bi exercise for both days, try not to do any muscle group twice, so if you're doing dips, then don't do incline. I'd recommend dips over incline any day though, since they're a great compound exercise and will hit both your chest and tris hard if you do them weighted.

>>42601604
>>42601636
To add to that, you could actually effectively replace both incline and tri pulldowns with dips, since it hits the same muscles with one exercise and save yourself some time in the gym.

Quick /fit/, if I only had 3 hours of sleep today because of reasons, can I workout and sleep more later? Or is it pointless to workout after such a short sleep? This is a one time situation, mind you.

I think I pulled a shoulder muscle a few days ago. I didn't feel anything until later that day. I've had shoulder pain for around 3 days now. Tried taking antiinflammation medicine but nothing worked. What do? I'm seeing my gains
disappear in front of me. Any good shoulder rehabilitation workouts?

After ~5 years muck around lifting my lifts are 80kg (176lbs) bench, 130kg (286lbs) squat, and 195kg (428lbs) deadlift. What program(s) are suitable for me to jump on to keep progressing?

>>42601695
Oh and my body weight is 74kg (163lbs)

>>42601644

Dips seem really weird to do for me though, the only ROM i can do is when my triceps get almost parallel to the ground . Anything more than that and my shoulders hurt.

>>42601705
that's a pretty decent dl for your weight
how is your bench so bad comparatively?

i weigh the same, but my 5 rep stats: 2pl8 bench, 1pl8 ohp, 110 squat, 150 ded

>>42601720
Then I'd just suggest moving incline to ohp days and seated ohp to bench days, should be good enough for balance.

How do you avoid muscle adaptation or whatever it's called? How often should you change your routine?

>>42601782

Alright what about the weight I should do on them? I was thinking just do light and aim for 12 reps, I don't wanna tire myself for the heavier bench/ohp days.

>>42601729
I've dislocated both my shoulders 3 times each so they're pretty horrible

>>42601821
They're accessories so aim for 8-12, if you can do 12, then increase weight.

>>42601838
Tennis combined with hypermobile joints in case you're wondering

>>42601801
Your routine should change when you stop making progress.

Google 'periodisation'.

I keep getting lumbar pain and I think it's because I have really tight hamstrings. I try to stretch them out 2-4x a week at the gym but I haven't noticed any changes. I've foam rolled them and that didn't really help either. I had to give up Deadlifts and Barbell rows yesterday because the pain was so bad. Sitting up after putting on shoes or if I slouch over taking a shit also gives me really bad pain in my lower back. I've also recently picked up a job in a kitchen and I have to scrub all the floors at the end of the night, I'm pretty tall and wear shitty shoes with no grip so I think I'm just in a shit situation atm in terms of lower back health. Until things change, can anyone give some tips on stretching out hamstrings or give advice on how to deal with the lower back pain? Do I need to hit core more often to gain some stability?

Also when doing OHP should I be aiming for low weight and high reps or high weight low reps? I read that doing higher reps is better to build size on your shoulders because they're kinda vulnerable but if I'm trying to build strength should I be aiming for sets of 5 or sets of 8-12?

>>42601525
V O L U M E
O
L
U
M
E

>>42601995
It's probably not your hamstrings. You've probably got a back injury.

See a doctor.

>>42601995
From what you're saying, which isn't much, I don't think it has anything to do with your hamstrings.
Try lying on your stomach and press your upper body up, so your low back bends backwards. Hold that position for a while and see if it relieves the pain. If it does, do that at least 3 times a day.
Stay away from anything that provokes your pain, and once you don't notice your pain regularly anymore, gradually start re-introducing the exercises that you cut out, but only build up slowly.

>>42601995
For OHP volume is pretty helpful

>>42602292
The only way I ever made progress with OHP was doing two days a week, first 3x8 at a light weight and the other 5x3 at a heavier weight.

If I failed I'd finish the sets using push presses to cheat it. I'd increase weight fairly steadily, then retest a 1RM every 5 weeks or so.

>>42602321
undulating periodisation bro you can't progress linearly forever

On SL and almost at 2pl8 squat.

Asking for future(if I ever reach that point).
Say my goal is 3pl8 squat and I don't want to go higher. But instead of 5x5 or 3x5 I want to do 3x10 how would I approach this?

Would I start by doing 3x6 with 3pl8, then 3x7 and so on?
Or deload so I can do 3x10 and increase form there?
Or would I have to go about 3pl8, like 3.5pl8 to be able to do 3x10 with 3pl8s?

because of my wide hips I think I really need to hit my lats
I already do pulldowns and pullups, also bent over and cable rows, but I think maybe it's not enough, should I add something?

>>42602450
I wan't progressing linearly. That's why I retested 1RM regularly.

I didn't fix myself to a linear weight increase, I judged the effort week by week and made goals for the end of the 5 week cycle.

>>42602484
How many sets are you fitting into a week? That should be plenty of variations to hit the full extent of your lats but volume is what is going to really grow them.

You can also look to make you Serratus and Obliques pop to created the illusion of smaller hips.

There's a small lump in my forearm, about 2 inches below the elbow and on the back side of the arm.
It doesn't hurt, and it's got a little give to it. Id say its about the size of a dime. This lump has no discoloration or redness.
I want to go to a doctor but I'm not sure what kind to go see.

dyel holocaust survivor thats been lifting for a month now here
when i walk down stairs i can feel my tits bounce and its a pretty uncanny feeling
when i flex my pecs it doesnt happen
are my relaxed muscles bouncing or am i developing mantits

>>42602531
Sounds a lot like a benign cist. I wouldn't worry about it unless it suddenly grows or becomes painful. If you were to see someone you're first port of call is probably a dermatologist.

>>42602543
How hard are you bulking? What's your bf%?

>2 months cutting brilliantly
>third month - absolute stagnation despite doing everything the same way

Should I bulk for a month and then go back to cutting?

>>42602578
Yeah that's what my research has been telling me. But it's like suddenly being aware of your tongue in your mouth, I'm conflating any sensation at all from my forearm with it. I know it's not near any lymph nodes or anything so I'm just keeping tabs on it for now.
Thanks m8

>>42602578
>How hard are you bulking?
tdee + 300 calories

>bf%
no idea, but im 70kg@180cm

>>42602613
Eat at maintenance for a week and see what happens to your weight. A refeed might help you budge some water weight and get past the plateau.

>>42602620
Get some calipers and measure your bf%. It is the biggest favour you can do for yourself when bulking. It probably isn't manboobs but getting fat is a mistake a lot of skellies make when they start bulking.

>>42602642
are some plastic chink calipers good enough? they're under 1€. Amazon has similiar ones for 5€ but they dont ship to my country

Might not matter much but should I keep the pump in the muscle or let it rest.
Example what is better for muscle building.
Leg and shoulder day
Leg exercise
Shoulder exercise
Leg exercise
Shoulder ext.....

Or just do all my legs then move over to sholders

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Why do I get so depressed after my workout. This "post-workout depression" sets in like 30 minutes after I go out of the gym and lasts 1-3 hours? I take 300mg caffeine as a pre-workout. Is it a caffeine crash?

Why am I alive?

>>42603097
>Might not matter much
You're right, it doesn't. Do whatever you like.

>>42598789
You might be overworking chest. MMA guys who do jacktons of pushups go full circle and have flatter chests. Need to rest them muscles.

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>>42599327
My sis has one of these. I borrow it when I visit, awww man it's nice. Same idea with foam rollers for legs.

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>>42603353
You beat out the other sperm and fertilized the egg. You were born without any life ending complications. You were taken care of until you became self sufficient. No illness or exterior danger has caused enough harm to your body to end your life.

You're lucky, I guess.

>>42603517
thanks, what are they called and are the usable at the spot where the barbell rests during squats?

>>42603166
might want to visit a psychatrist actually. maybe just something with receptors in your brain.
>>42602613
if you want to cut which was your plan then cut.
Obviously you are doing something wrong, hence no loss in weight.
Want to figure this out, so that you can cut again later.
>>42602543
could be both, maybe you don't train good enough. are you doing your SS workout properly?
>>42602531
my brother had the same thing, they simply cut it out. it's nothing to worry about.
go to your regular familiy doctor, they will tell you where to go to?
>>42601801
your muscles don't adapt to movement, just to stress.

>allways trying to answer some questions as well if I post.

I am currently playing around with sumo DL, but I am just used to my regular deadlift position, is learning the new form worth it?
Also has someone ideas what to do instead of power cleans and power snatches. can't do them for atleast an month.

>get up in the morning take a shit and weigh myself
>oh nice I gained weight
>go to the gym
>come back take a shower
>weigh myself again
>half a kg lighter

I am confused did I gain weight now or am I being memed on by my scale?

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where's the best place to buy a simple power rack and weights?(im from the uk). i'm going to be doing ss.

>>42603980
Powerhouse fitness
Its where I got my half cage, bar and plates from

http://imgur.com/a/EspWZ
what is my bf?
should i bulk now?
or cut a little bit more?

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Why are reddit bodybuilding communities so fucking hostile and bad in general.

If you're in the dieting part of getting /fit/ and not yet focused on actual gains, can you do bodyweight every day for endurance without overdoing it? I know you're supposed to work out 3-4 times a week but it's just things like 3x6 pull ups, push ups, planks, I also cycle quite a bit most days as exercise and I felt like adding more stuff to get healthier.

A poverty diet gives me a lot of protein because I eat a lot of chicken, eggs and milk, I just figure I could put it to use, but is every day to much?

>>42603980
sorry i realise now i need a power cage not rack***
shit

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Skinnyfat dyel here, I'm still kind of weak and am currently recomping to get to a lower bf% during my noob gains phase before starting a lean bulk. Running /fit/'s gslp and getting stronger. I do 15 mins of cardio after every workout and also do some light cardio and calisthenics on off days. I eat clean too. Does this seem alright? Should I be doing more cardio?

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Can Crocop mode be achieved naturally?

What's the better dosage for an EC stack?

16mg three times a day, or 24mg twice a day?

Basically asking since I need to stretch my dwindling stock as long as possible.

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What brand of protein scoops should I get?
Does it matter?

What happened to the /cheating general/?

How do you post about that. I tried doing it with tor but it's banned on 4chan. Any other VPN that works?

High vs low handle trap bar DL? How much easier are high handles? What are the differences in terms of muscles emphasized?

>>42604894
not by you

>>42603819
You could hit some kettlebell thrusters and barbell hip thrusts to maintain hip draive

And I actually don't have a family doctor, I just moved to a new state 10 hours from home a few months ago.

When I do preacher curls I get a sharp pain in my lower right abdomen. Wtf is wrong with me?

Is bulking first better for skinnyfats? A-asking for a friend...

In the /CBT/, an anon was talking about the importance of Power Cleans for your shoulders in order to prevent injury. But I see no other program with PC except for SS, which I'm on, but don't want to do. This was their arguments: >>42599130

Was anon right to say I need to keep the PC in the program?

>>42605726
Eat clean, eat a lot, workout at least x3 a week and most importantly, be patient.

I can consistently do 3 sets of 5 chinups (palms facing toward me), but can't do a single pull up (palms away). Am I just not used to the movement or what?

Is the Myprotein Matcha whey worth trying? I'm worried it'll taste too grassy like green tea is..

if you do 4 back exercisies and 4 chest exercises
it IS retarded to do 4 back first, then 4 chest right?
why not alternate?

So I put together a DIY home gym using various metal channel, 5 gallon buckets, and other miscellaneous stuff. I'm at the point where I can no longer add weight to my bar for dead lifting (somewhere around 100-105lbs) due to the items I am using as weight.

So my question is, rather than doing 5x5 deadlifts with as much weight as possible, can I do 5x5+ until failure with only 100lbs with the same results.?

Just bought a bottle of BCAA capsules. What should I expect?

If I get /fit/ will I be able to pick up qt korean girls on my campus?

How often should i deload?

A 5x5 plan I follow has 'Valves' as a catagory of it's own.
When I look it up, I only see squatting as a calves exercise.
Problem is, squatting is already on the plan.

So what do I do for 'calves' ?

If I do 500 pull ups a day will I have noticeable mighty biceps??

How do I not get bored when I'm on the exercise bike for an hour?

>>42607669
There's essentially no bicep involvement in the pull-up, so no. Chin ups do work the biceps.

I am a beginner skinny fat cutting, long time lurker, now almost 3 months in the gym. Should i add compound movements? I know the stick, but how much rep/set should i do? I am doing a reverse pyramid 6/8/10, should i do this in compound too?

I do normal curls as an acccessory lift. I would like to add reverse curls and hammer curls as well. Would any of these be redundant/cancel another out or some shit, or am I okay?

>>42597782 (OP)
Anyone knows what vegetables I can combine to get all the vitamins and minerals?

Really hate buying a bunch of them to have them go bad or have nothing to do with them, and in my schedule it's harder to have more than 2 meals per day so I can't do a meal of 5kg of veggies which sucks

I like to get all the time brocolli, spinach and peppers(mainly red).

>>42607716

Watch a movie/tv show on your phone

>>42606027

Good luck getting an asian girl to care about anyone that's not asian. I've found there are two types of Asians

1. The sorority kind who are essentially just white girls with slanty eyes. These are the easy ones to get with

2. The Asian kind who are actually Asian and only really talk to other Asians.

Finding one in between is very hard but probably possible.

tldr; maybe, probably not

Ideal weight for 5'7" male?

Used to weigh 207lbs with my initial goal being 160lbs, but currently at 165lbs and I still look fat. Is 135lbs too low?

>>42608025

>Still look fat at 160

God dammit. I hope this doesnt happen to me. I'm at 191 now down from 208. 170 was my goal. Maybe I gotta go lower

>>42608025
I was looking fat no matter how much weight I lost. I got a DEXA scan and learned that I have a whopping 119lbs lean mass at 5'9" and that 10% bodyfat would put me at 132lbs. My body's fat distribution is also vastly different compared to most men -- I have very little trunk fat and a lot of ass and thigh fat. So judging myself in the mirror vs. people at 10% bodyfat, or using statistical methods like measuring waist and neck diameter, simply did not work because I was an outlier.

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If i was to follow this routine, what would be some good accessories?

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What's this black stuff in my pre workout? It's mr.hyde ,I've had it before but it didn't have this stuff

I'm 5'10" 195 lbs, I want to start the SS program but I'm confused on what rep amounts I should do. 5x5? 3x5 like Sean10mm says? Should I cut or stay around 190 and then cut after I do SS for a few months?

Any tips for not-boring (and preferably vegetarian or fish based) meal prep? I can cook fine, but I'm worried my meals are going to be super boring when I move out next week.

Is it possible to train yourself up to do a split even as an adult female?

Are hyperextensions enough to get a good looking lower back? Considering i will do them weighted and with different weight schemes throughout the week to enable strength and hypertrophy

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Hey /fit/ I'm currently on a cut, 1lb per week, but even with that I'm normally full throughout the day. The issue is I come in under my calorie budget by ~200 on a lifting day and ~600 on a cardio day, should I have a day on the weekend where I try to make up the difference so I'm not crashing my system or just find more shit to eat during the day?

>Sphincter torn up from Shane Diesel sized protein shits
I... I'm gonna make it though, r-right lads?

>>42610142
Depends you bleeding? If you answered yes then go to a doctor.

>>42609831
Add rack pulls as well

Is $250 ameribux a good price for a year's gym membership? I've been there once before, equipment seems decent. Also has a pool.

>>42610201
My gym costs me 100 canabucks a year

>>42610201
Try it for a month before committing long-term.

Currently in temporarily long-distance relationship with adventurous but normie qt 3.14 gf.

How do I get her to make fart fetish videos and send them to me?

Thanks in advance /fit/!

is a seated OHP significantly worse than a standing? looking at getting a home gym set up but if I put it in the basement I don't think I'll have the ceiling space for OHP

>>42610400
It robs your supporting muscles some gains, but it keeps your delts and triceps work intact

Super new to lifting

I'm a complete skele - 6ft 55kg. When I'm doing deadlifts my ankles are shaking quite a lot on the descent.

I have my feet flat on the ground , a little wider than shoulder width apart, I'm lowering by pushing out my ass and bending my knees and keeping my chest as upright as possible

Is it possible that it's just because my ankles are so skinny? Even for my size I have tiny wrists/ankles, like girls can put their thumb and finger around them all the way with ease

Be nice, I'm not proud of this

Fell for the no ab isolation meme and now my abs are visible but kinda weak, and my V line simply isn't there unless I flex
I'm already lean as fuck and got veins on the lower abs/pubic area

does this mean Its time to bulk up? and that next time I cut I'lkl have a fucking V line provided I do my hanging leg raises?

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I have about 10 weeks to clean bulk. What routine should I follow to put on the most muscle?

Btw natty, 6'1, 172lbs, 12% bf

Do meals timing really doesn't matter throughout the day, and I can just get eat whenever I want throughout the day?

>>42610221
Damn, that's only $14 in ameribux, what a steal

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I'm trying to get as fit and look as juicy as possibly by next year, Aug 23rd.

I am a sedentary 178cm 60kg office clerk and have the lowest level of fitness possible. I want to look nice while being able to run a marathon based on my physical condition being great, I am not training for a marathon however I'd just like to have the endurance that one requires to complete one.

At the moment, I got a barbell from a friend and a pair of adjustable dumbells with a bench and some stands. I also purchased some running shoes and am debating on whether or not I should buy a heart rate monitor.

My main concern on this quest is how I can build a program that works without deadlifts and squats since my back may be messed up from sitting in chairs all my life. I fear fucking up the form as well. I'm limited to benchpress and curls i guess.

And for cardio, I'd prefer to start off with conditioning before I really go out and run for 5km without stop. I can't even do a full km without stopping and I also like the ability that army guys have to be able to have general endurance, rather than only being capable of running.

Any help would be greatly appreciated.

How awful and inaccurate are those BMI machines in gyms? The ones they usually have you stand on and hold the prods when you first join or actually pay for a personal training session*5.

I only ask because I used one when I started going 10weeks ago and it said I was 23% BMI. Which sounded about right. I used it again today and it said I was 15.2% BMI which sounds like a load of fucking bullshit, because I"m still a skinnyfat bitch.

I know it's fucking wrong. I look exactly the same as I did ten weeks ago. None of my clothing has changed. The only thing that has changed is that I have pimples again.

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I've been trying to fix my posture (forward head and lordosis) but I've noticed that even my sleep position is terrible.
My neck muscles are so tight that when I lay down to sleep my head naturally tilts really far forward, and my hips tilt really badly.
It's like any stretching I do during the day is ruined because I wake up all sore and fucked up.
I've been trying to sleep on my back with my neck stretched out, chin tucked in, and hips in a normal position, but it's fucking impossible to relax and fall asleep in this position.
What should I do bros?

>>42610818
IT nerd here

You can still do squats and deads with a barbell. Don't be a pussy. If you only do bench and curls you're gonna fuck your self up even worse. Even if it's the bar you're doing something to keep the back front balance.

If you can get a heart rate monitor go for it.

It sounds like your concern here is you wanna look good. Running won't get you that. Lifting will

>>42610873
thanks for the reply.

I have a carpet where my parents' home gym is located. I am afraid of that messing with my back and i also am on this journey alone so no help with form unfortunately. Not sure if dumbell squats or deadlifts or safer but have been looking into those.

did not know that doing one exercise a lot can injure you in other places, will keep that in mind.

I may need the hr monitor to help me stay in a zone that is challenging for me so i can adapt quickly rather than running aimlessly. I wanted to start some kind of conditioning/cardio so i can get a bit of endurance first, mainly for health and so i don't get winded lifting weights.

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R8 my routine. I alternate between workout A and B every other day.

Just started doing reverse curls and it really feels like it's fucking with my right wrist. It like a popping sound in the wrist for the first few sets but then it just feels a bit bruised. Am i fucking up something or is it just cuz I'm new

>>42597873

I go to a really janky gym with barbells that don't rotate (no bushings or bearings). Is it safe to power clean or will I break my wrists when the weights get heavy?

If it makes a difference, the plates are kinda loose on the bar and do rotate, just not as smoothly as in a proper barbell.

Had yestersay an amazing workout but sadly only had 6 hours untill alarm clock, with all the time it took for me to fall asleep and waking up a few times in the middle because of discomfort I think I had around 5 hours. How much did I hinder myself?

I'm doing hanging leg raises and ab wheels for abs
I want to introduce a oblique focused exercise, whic his the best?

No meme tier shit nor complicate trash, just something simple and effective

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My Judo gym do calisthetics in good days and crossfit shit on bad days. I'm fat/obese and i currently lift 3 times a week, on Greyskulls LP. How should i conciliate them? Stop lifting to do Judo/Calisthetics? Aiming for Weightloss and Strenght/endurance.

Just starting out. I don't know what makes a good work out, what supplements to take, or even what any thing means
Is there a good guide on any of this?

Also, what sites are not full of bullshit and trying to push products for ad money?

>>42611286
Looks like you're doing 3 and 3 for six days a week.

>>42611329
What do you mean?

why do you even need eclipse glasses?

if I just look up casually at the sun is it that bad for my eyes?

>>42611518
It's a scum. People are retarded.

>>42611537
Are they getting their money back since they were all fake?

>>42611557
What do you think?

>>42611495
>>42611286
Bumping.

>>42611564
b-but they aren't real ones, they need NASA approved real ones, they're gonna start a lawsuit

Looking to drop BF fast. Going to ECA stack till a decent BF % then yohimbine the rest with a week in between to get it out of my system. Keto + cardio. Any other suggestions?

how fucking stupid would it be to keep on a typical brosplit for my big compounds, but do cardio and accessories regardless everyday?

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>>42597873
I'm having a hard time accepting that I cannot truly change my physical form outside of adding or cutting weight/muscle and self grooming
I'm used to focusing on things that have virtually limitless potential like science and art. now that I'm focused on my body and self, knowing how extremely limited I am with it bugs me. Not because I want to please others or anything but just because I know I cannot ever be something truly different. Is this normal or what? body dismorphia? if I keep thinking about my body will I keep thinking this way or do the thoughts fuck off eventially?

>>42611286
Do both fatty, you could use the extra cardio anyway

>>42611636
Keto is hard, but if you can maintain discipline then all is good

The bottom line is to stop eating.
Keto is a cheat system so you can eat and lose weight
But it requires discipline almost as equal as not eating

>>42610707
Bump for answer

How do people make gains by not watching diet and just lifting? I mean I don't think every gym bro in the gym does things like counting calories do they?

I'm pretty sure there are people who just go like "dude just lift brah you will get big"

>>42612580

Some people have a good natural instinct for how much to eat and don't need to think about it. Others struggle. That's where you get the people who are like "I've tried everything, I just can't lose/gain weight!" If you're one of them, it's autistic measuring time for you.

>>42612580
As long as you are eating enough calories and protons you will get bigger. Look how many fat people there are in the world, getting a calorie surplus is easy as fuck.

>>42611518
>>42607436

Hello 4chin, I noticed that my left knee wobbles during my squat.
Wat do? Already dropped weight a bit and form got checked

>>42597873

>5 '8
>12 stone (168lbs)
>Strong lifts 5x5
>week 6
>can't squat 60kg (132lbs)

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I want to go for muscle mass
i lowered my reps to 6, but i still do only 3 sets
So basically i am planning to do 4x6 to gain muscle mass according to pic related.

Here comes the question
How many exercises should i do for each muscle?
I currently do about 3-4 exercises. is this enough?

example: Upper Back
>Pull Up
>seated cable row
>dunno the english name
>lat pulldown (behind the back)

ab wheel destroys my lower back. ive watched like 10 tutorial videos and my abs are tensed as tight as possible the entire time but my lower back still gets used. wat do

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>>42597873
Let's say someone smoked weed and went on a binge eat with something like 5k calories for the whole day. Should that person eat less the next day to make up for it?

I only starrted cardio 3 months ago
Worked up quite a sweat aince it was summer and shieet and I've been upping my cardio over the months.
Anyways the weather was a whole lot cooler this morning so I barely worked up a sweat conpared to yesterday when I was drenched in sweat. Wasn't even breathing hard.
Since summer is ending soon I'm wondering if the cooler weather and less sweat means I"ll be burning a whole lot less fat than usual even though I'm still jogging the same distance. Guess I have to up my distance and jogging speed again to accomodate the cooler weather?

>>42613516
Your body will expend more energy to get to the same temperature.

>>42613504
if you are trying to loose wait and generally take in less energy than your body needs, you should be fine. One cheat day is not that bad. If you have every week one cheat day, than you might consider to strenghten your discipline and regain motivation.
also, if you eat really little the next day, you will have a much higher desire for food and you might end up in a vicious circle. Don´t forget the fat-generals and to read the Sticky. this question can be easily answered with its help.

>weed
i hope you can handle it and consume very little. i lost many friends, that got detached from reality because of to much weed (smoking every other day, or every day). they became sluggish zombies without drive. take care.

>>42613246
non-english native here, please explain diffrence between strength and power

>>42613669
there isn't one

>>42613669
yeah it's pretty confusing, power would be moving weight at maximum speed, while strength is purely moving weight

I only did half of my push workout during my lunch break as I ran out of time, can I do the other half after work or shall I just skip it?

>>42613669
>>42613698
http://humanfitproject.com/fitness-workouts/longevity/whats-the-difference-between-power-and-strength/

Power is defined as the ability to generate as much force as fast as possible. It is needed for athletic movements such as olympic movements (clean and jerk), swinging a baseball bat, swinging a golf club, and running through a tackle. Power does require strength and speed to develop force quickly. The load or resistance must be heavy enough to allow for maximal force to be applied but not so heavy that the exercise is performed too slowly. If the load is correct the trainee should be able to lift the weights as fast as possible with proper form as when performing a snatch or the clean and jerk. Exercises that can develop power are plyometrics such as depth jumps, hurdle jumps, lateral hops, and clap push ups.

Strength is the amount of force a muscle, or group of muscles, can exert against and external load. A 1-repetition maximum test is performed where a trainee assesses the greatest weight they can lift with proper form. Speed of the movement is not important when testing strength. It is developed by lifting heavy weights normally around 80 percent or more of the trainee’s 1-rep max. Since the load is heavy the time it takes to perform one repetition is slow therefore strength trainees perform 1-5 reps per set. Rests between sets are usually between 3-5 minutes to ensure the lifter can lift as heaviest as possible the next set. The best way to develop strength is to focus on compound or multi-joint exercises that safely allow for heavy weights to be used. Examples are squats, shoulder presses, pull up / chin ups (weighted), bench presses, and deadlifts are ideal for increasing strength. Exercises like flyes, press downs, bicep curls and generally not used for maximal strength gains.

>>42613715

Are 'power' and 'explosiveness' basically interchangeable?

>>42613808
what do you think?

All I do is
>squat
>bench press
>dumbbell shoulder press
>lat pulldown

Am I gonna make it

>>42613892
Forgot shrugs too

>>42613892
>literally no back work

nope

>>42613954
lat pull down an shrugs both work muscles which would be considered part of the back, however it is not a comprehensive list of exercises required to 'make it'

>>42597873
are lunches good or just a meme? The trainer at my gym adviced lunches along with leg press

>>42614165
lunch is pretty good i usually have one every day whether or not i leg press, I just have whatever i had for dinner the night before.
Lunges the exercise are also pretty good

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is there an optimal number of reps for chinups (for 3 sets)?

for instance, should I start doing weighted chinups from the moment I am able to do 3x5? or 3x10? or 3x15?
don't know how to treat chinups, if shoukd go for heavy ass low reps or more reps with lighter weight

main purpose is strenght, and gotta get those fucking wings

>>42611232
Side bend or wood chopper, though side bend may be unhealthy for the spine.

>>42610972
Some more shoulders, perhaps

>>42610827
Try setting an alarm around 5 am and then stay on your back and fall asleep again. You'll already be tired so it will be easier. Push the alarm back to 3 am, then midnight, and then just start going to sleep that way.

>>42614207
kek

Can someone recommend some good stretching for hamstrings/back of the legs/lower back.
I have pretty good flexibility everywhere else but my hamstrings are always killing me.
For example if I try to kick with my leg completely straight I can get it only about 50cm off the ground.
Also I can't sit with legs straight forward and keep my back straight at the same time.

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Wrote a passage the other day but no one responded. Was going to become an aesthetic gymrat but I've changed my mind and basically want a toned twink bod (pic related).

I'd like to know whether to continue strength training and eating at maintenance until my newbie gains ware off... or whether to severely cut now until my %bf is close to pic related (which btw, what %bf would you say he is?).

Going to the gym for nearly 12 weeks now and have progressed a lot on my 1RM's without any weight gain/loss (5'9" @ 150 lb).

>>42613954
>>42614126
What should I do for my back?

>>42614649
cut to the bodyfat you want or even less then leanbulk. unless you're pro the cut/bulk cycles are a waste of time and you'll feel shit one half of the year and the rest you'll look like shit.

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What workout do I need to do to get a girl like that?

>>42610707
Wendler's building the monolith for 6 and then cut for 4 lol

>>42609884
Bumping for this one

>>42615162
What ever workout gives you enough confidence to approach a girl like that.

Is it normal to fast for 2 days and not lose any weight?

>>42615162
the weak jaw/chin bothers me

I love freckles though

Does being sick after a workout damage gains? I had a heavy leg workout yesterday and was sick immediately after.

>>42599574
1kcal = 1000 cal. One calorie is nothing, it's the energy you need to heat one gram of water by one degree celsius.
150 kcal is the correct notation for food but most people don't say kilocalorie out of laziness or because it's too long or whatever.

>>42615971
>>42599574
Oh and sometimes Kilocalorie is shortened to Calorie (capital C).

Reposting here because this seems more active than the cut thread.

Recovering fatty with a question about cutting, I'm worried I'm going to be cutting to fast.

>22 year old male
>6'2
>260
>30% (I know, impossible, you will just have to take my word for it)
>was eating 3200 a day with slight weight loss when I was working
(Farm hand, extremely physical work 12 hours a day 6 days a week, dropping about a pound a week)
>got accepted to college
>no longer working as hard
>dining courts a good mile and a half away
>eating one or two meals a day at about 850 a meal depending on my schedule

I don't get have any apatite after a walk, and I'm basically forcing myself to eat to the point of sickness as it is. I don't have a scale but I'm a week in and my clothes are already getting significantly looser and I have no energy at all. Should I be forcing myself to eat more or is this just a normal response to such a massive change to my activity/dietary routine and I will come around in a few days? I don't feel hungry, but like I said I have no energy at all and a few days ago I started getting the shakes whenever I am sitting still.

I really don't have a clue when it comes to nutrition, but something feels wrong.

I also should add that I can see my heart beat in my gut and arms, which might be completely normal, but I've never noticed it before and I'm starting to get paranoid.

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What exercise is a good alternative to 45 degree back raises? I don't have one of those things you use for it in my gym.

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>>42597873
Im overweight by 40 kg and doing a workout 5 times a week. Is drinking protein shake good for me? How many times should I do it?

>>42616160
i meant 40 pounds

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I've been working out 4-5 times weekly for two months and I haven't been seeing or feeling any results. I want to give up so badly but I want a great body even more.

Also, high reps low intensity or low reps high intensity? I kind of need to build endurance but I don't like how long 3x12's take.

>>42616160
>>42616160
Get a food scale and count your calories. Protein shakes are a good way to consume a lot of protein but it sounds like you don't really know why you want them. So my recommendation would be to get some basic knowledge on nutrition, it goes a long way.
Have a look at
reddit.com/r/loseit/wiki/index#wiki_diet

>>42616285
>high reps low intensity or low reps high intensity?

Unless you're a woman this shouldn't even be a question... always low reps high intensity. Don't be that guy hogging the squat rack so you can do 65lbs 40 times.

>>42598605
Eat more. Correct your form. Deload. Try again.

Or just stop squatting. I replaced it with a trap bar deadlift while standing on a plate. Works nearly the same muscles as squat and deadlift. Less back pain.

How to survive work.

Starting work as a cashier next week.
I am in terrible health. Bad shoulders, back, knees, low blood pressure.
Lost 235 lbs and all my muscle mass with it. I can barely sit 8 hours let alone stand but I really need to be making money at the moment.

I'm thinking a back brace and compression socks. Any other advice?

I went from ham planet to skelly and I'm trying to figure something out but I think I probably need a VERY structured diet and exercise program. My relationship with food isn't healthy.

>>42599978
Anyone can look like that. Just swim an hour everyday and eat at a defecit.

>>42616492
How's that only for girls? I was told it helps with your stamina.

>>42601390
Flirt with the one on the right.

>>42611693
Stop being lazy. You've got your marble. You've got your tools. Stop thinking about the statue you want to carve and start fuckin carving it.

Any issue with holding the barbell out front for calf raises? No rack at home and I can't afford a gym RN

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I've been lifting for 6 months and I'm still in the "untrained" category, should I just fucking kill myself?

I've gone up 6kg in that time.

>>42616824
Give us more informatoin;
-Your weight
-Your stats on lifts
-Are you a woman? This will factor into it
-Diet?
-Routine?

>>42597873
what's the best way to learn self-control when you're trying to stop drinking soda?

>>42616824
>>42616851
Also, where'd you start from? If you were a weak as weak can be skelly, of course you have a long way to go.

Don't give up, modify what you're doing and train more effectively.

>>42616824
Nah dude, took me a year to hit novice and another 6 months before I could bench intermediate because I was just wining it. Look at your routine and your diet for flaws. I didn't start lifting intermediate until I did 5x5 and started eating 1g of protein per 2 pound of body weight.

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Currently I'm eating around 3100 KCal everyday but I should be eating more because I'm bulking. I think I'm fine with eating about 245g of Protein everyday. I think I need more KCal and Carbs maybe? To gain a bit more of weight.

My metabolism is incredibly fast and it has always been extremely hard for me to gain weight but with this diet I managed to do it. However, after some time I got stuck and I feel like I need to add more food to it.
> Pic related is my diet
I need something to eat around 4:00pm, the red zone. Any tips?

>>42607722
This is false, pull ups are great for biceps. They're just not as effective for 'ceps as chin ups are

>>42610182
Below the knee and not that above the knee memery

>>42614877
Rows, more shrugs, face pulls, pull ups/chins, deadlifts (and/or back extensions), more shrugs. Hang cleans are good, too

I keep having catastrophic back pain because of an arthritic disc every other week. Are there any exercises I can do or am I fucked? Apparently the doctor thinks my back is like an 80 year old's

>>42617308
>doctor thinks my back is like an 80 year old's
Physiotherapist here. This is pretty much the #1 thing you never tell a back pain patient if you have any fucking clue what you're doing, and actually want to help them.
Go down there and smack your doctor right in the face, because that's what he deserves.

>because of an arthritic disc
Doubtful. The same doctor made the diagnose? What you really have is most likely what's called non-specific low back pain.

>Are there any exercises I can do or am I fucked?
You can literally do anything that doesn't seem to provoke your pain. In fact you must.
The trick to get rid of back pain is to do less of what hurts and more of what doesn't.
Bed rest is not the answer. Physical activity will help with your pain. Figure out what exercises provoke your back and avoid those for a while. Once your back starts feeling better - and it will - gradually reintroduce the exercises you cut out. But build up slowly!

>>42617493
Well, I got an Xray and one of my disc is found to be arthritic. My physical trainer also thinks there is a big knot on my spine

>>42616146
bumpin

>>42616941
shameless bump

>>42617493
Tell me about elbows. I have a pain in my left elbow that has developed suddenly. Benchpres is what started it. It doesnt hurt any other time. But once i start the descent it starts to hurt about 5ish inches from my chest and hurts mor the farther down i go. Im not new to the gym (3 years in). It does not hurt on the pressing upwards motion. The pain is sharp and stops about an hour after i quit the lift. Any ideas? Not looking for a cause, more looking for a work around. I have a meet next month and suddenly i cant train.

>>42616861
you're probably physically addicted to fructose. Don't drink it for a few days or weeks and you won't feel the need anymore
also stay away from it as much as possible as in don't buy it ffs

>>42616596
I'd say you need to carb the fuck up
as in glucose, maltose, starch. thats the good stuff. don't fall for the low-carb jew

>>42597873
I have an issue with moles, it isnt bad and a few are put in nice places, i just think it'd help my face look more clear, how do i reduce, prevent, and/or get rid of them?

>>42614322
bump

>>42613861

Woulda been a lot faster to just type 'yes' or 'no', rudy mcruderson

I've been on a permanent cut for two years, down 90 pounds with about 20-30 more to go. All of my lifts have completely stalled over the last two months, give or take. Am I just fucked until I'm done and can start eating more? Is such a limit even possible or could it be something else?

>>42618872
It's probably that, when you're a beginner in a cut, there will be a point where you won't be able to increase the weight you lift, and will need to concentrate on maintaining your strength and muscles while losing fat.

It sucks, I know, but that's how it is.

>>42619379
Thanks anon, somewhat comforting. Not going to be fun to grind my gears for the next few months making no progress in anything but the scale.

>>42616322
Ok thanks, sorry for late reply

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How do you exit jawlet and wristlet mode?

should i try to relax every muscle except for my fingers during a deadhang? any tips on relaxing

Any recommendations for lifting shoes? I've only ever used Chuck Taylors and I'm looking for something a little more Chad-like.

Why am I losing weight? I'm not trying to, and I thought women were supposed to start GAINING weight for no reason at my age.
- Same diet
- Slightly less exercise but not as much as I would think would make a difference
- No weird medications

>>42620388
It's probably aids

>>42620410
Nah, not aids or anything like that. I was virgin before my current partner (thanks for helping me get in shape, /fit/!) and we're both clean as can be.

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So today I was talking with a friend who mentioned that a guy and his buddies (who I was kinda friends with last year but we don't talk anymore) have said sometime in the past that they don't like me.
It's not that I want them to like me, I never see or talk to them. But for some reason I still find it really difficult to deal with people not liking me.
I know people say "just cut them out, don't engage with negative people" but for some reason it really gets under my skin and I feel like I want to deal with it somehow but I can't.

I want to just not give a shit but I care what people think of me. Can anyone give me some guidance? I know this is an important lesson but I'm not sure how to learn from it. The issue seems much bigger written than it actually is in real life, I'm just using this example that happened today as a precedent so I can deal with this easily in the future. I'm aware that I can't please everyone but I just wish I could not CARE at all. I feel like such a bitch to say this but words really do affect me.

Also, what is the best triceps exercise to build mass?

>>42620609
No good answer for you. If you find the solution, though, will you let me know?

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anyone ever hear about huffing ammonia for lifting? does it work? are there side effects? what the fuck is this shit?

Anyone ever hurt their dick doing kegels?

Is there a routine that allows me to hit each muscle group twice a week while training 4 days every week or sould I just do ppl? I want to focus on the main 4 compound lifts with some isolation excercises
Also, would it really be that bad to only hit each muscle group once a week as a natty?

>>42621441
5/3/1, PHAT, PHUL, westside, cube method, 4 day texas method are all 4 days per week

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>>42597873
Should I wear gloves while lifting?

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skeleton here

6ft 151lb (up from something atrocious like 135)

been doing sean10mm's SS seriously for a few months now

My last best completed 5 reps are (in lbs):

Squart: 160
Bench: 120 (lagging due to former elbow injury)
DL: 205
Press: 85
Row: 110

I'm currently completely blue on symmetricstrength

How strong should I get before I switch over to PHAT? My upper body still looks completely undeveloped and my legs are starting to get noticeably bigger.

>>42621809
If they match your lifting purse

>>42621918
very original

>>42621918
>the a gym bag is basically a lifting purse

That Dom video about powerlifters and all their gear accurately describes me. I carry too much shit around with me

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Is this guy natty? Claims to have done this within one year

What is the ideal amount of protein per day?
Is 1g/kg lean bodyweight enough?
Is lowfat quark a good source?

How can i build endurance if i can't last climbing stairs?

>>42621991

highly unlikely

3D traps are a giveaway

>>42622095
I started cycling and increased pace and distance over time.
I can now do 120km in 4 hours.

>>42622095
>>42622106
Start with something like 5km in 20 minutes or whatever you can do and push yourself further week by week.

>>42622096
Are you sure though? It's fucking annoying to me when these normies around me are all talking about his progress but I want to know for sure if it's natty or not. He's been lifting for around 6-8 months

>>42622165

yeah no unless he was an athlete beforehand he's juicy for sure

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So something weird is happening to me..

I weight 62.2kg about a few months ago, eating at 2.7k calories and after 2 weeks I realised my weight kinda stayed the same.

Then I hop on to leangains and ate 2.7 on lift days and 2-2.4 on rest days and I dropped a fucking kilo to 61.2kg.

So obviously something is not right so I started eating back at 2.5k calories but I bumped it back up to 2.7k for the past 4 days but I measured myself and I'm 60.8kg now?!

So should I just say fuck it and go eat at 3k or..

FUCK DO I HAVE CANCER PLEASE NO.

My lifts have stayed the same.

>mfw ate too much
>plateaued at 56 kg
>need to cut down to 55 kg
>but also gain muscle

Only high protein food for me, 350 kcal and 42,5 g of protein for breakfast...

>>42622165
he isn't obviously shooting boat loads of gear, i.e. he isn't very big and he isn't all striated and dry. That body is possible naturally he is clearly got a pump on and is tensing.
However he might be juicing hard and if he continues to make mad gains and stay that lean then you can know for sure.

>>42622209
Fuck, wrong thread.

>>42622210
Possible in 6-8 months? From a complete beginner?

>>42622189
>Stick to something for more than 2 weeks before freaking out.
Also why are you freaking out when you were eating 2.7kcal you didnt gain or lose weight, (2.7kcal must be your TDEE because thermodynamics is true)
when you were alternating between 2-2.4 and 2.7 you lost weight. because 2-2.4kcal is less than 2.7kcal.
I would actually suggest eating at about 3.2kcal and getting massive

>>42622290
Depends what he looked like as a beginner bro some 'normies' are pretty juicy

>>42622319

Does it even make sense for me to have a high TDEE of 2.7k for a 172cm 60.8 kg male?

All the calculators I used only estimate mine to be about 2.2 to 2.5k

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>>42597873
>mfw the thread's been up for 2 days and no one answered the OP question.

>>42622457
well calculators are based on averages m8 you would appear to have a basal metabolic rate that is higher than average.

>>42623124

So what should I do now? Eat at 3k calories and see what happens? I'm freaking out now why the fuck am I losing weight on a BULK.

>>42623417
if you are losing weight you aren't eating enough go to 3k are you doing a retard amount of volume or something?

>>42623488

No I'm doing GSLP and a couple of accessories that's it. On rest days I would do maybe one set of max chin ups but that's it. I don't do any form of cardio..

>>42623505
cool cool yeah eat 3k see how you go just keep adding 200cal every 2 weeks until you start gaining weight, if you are still losing weight and haven't had an illness or diarrhea or something add 500. If you get to like 4k and still losing weight go see a doctor because you have something wrong

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>>42623560

Ok gonna eat at 3k then.

I hope it's not cancer omg..