QTDDTOT

Anyone else experience orgasm gains after getting into fitness? I've been doing shit physically for 3 months now and the pleasure from nutting intensified from the point where it was a second of disappointingly low intensity pressure to it being so strong it leaves my pee-pee sore and sometimes the nut overshoots the toilet paper.

Also how do I get my left bicep to catch up with the right? Right sort of looks swole but left didn't get the message and stayed raw dyel.

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a /fit/izen reccomended this greyskull lp to me and ive been doing it for two weeks now. im bad at making assumptions. when it says alternating does he mean do both one after the other or to a different one each day?

New to the gym, belly is bloated after working out, what am I doing doing wrong?

I need a simple hypertrophy focused routine. What are some good quick ones that focus hypertrophy?

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Can I build muscle with dumbbells only?

Can't do Olympic lifts since I am in an apartment.

>>42660916
pushups 1x10
Post on buzzfeed 1xF

>>42662075
Yep, stronger pelvic floor muscles or something.
I still can't shoot very far on average, but the orgasm is stronger.

Want to lose weights in my glutes and legs, but don't want to let go of doing squats and deadlifting. My ass is uneven wanting one side to get as low as the other. Would cutting and these exercises help reach the size that I want it?

>>42663001
Do OHP then Bench then OHP then Bench...
Same with BB rows and chin-ups. So do OHP+Chin-ups one day and Bench+Rows the next.

Is it healthier to eat a diet with meat in it, or a diet without?

>>42663975
Thats what I use. I prefer them anyways to prevent imbalances. You dont even need a bench or anything if you do floor flys and scull crushers.

>>42664038
Not a whole ton of difference if you're eating healthy anyway. If you eat a plant-based diet, there will most likely be some benefits to adding in some fatty fish and lean meat to your diet in moderation.

>>42664067
In your opinion, do you think it is a decent replacement?

Can i get zyzz aesthetics doing this?

Also what program do you suggest? I know i am excited right now, because i asked this twice and nobody answered.

Lastly, should i bulk at +500 as well? Not sure i will get more fat since i am not doing the intensity of barbell lifts.

>>42664117
So what, specifically, is eating healthy anyway? Avoiding processed foods and sugar? Or eating just a certain set of pre-declared healthy foods?

>>42664147
You can pretty easily acquire aesthetics using dumbbells. Maybe not as easily as barbells, but the potential is still definitely there.
As long as you're moving weight and straining your muscles, bulking at +500 is the best way to bulk without wasting your time. You could leave yourself a safety margin and do less, if you're worried about getting fat, but you'll just stunt your gains.

>>42664147
Its probably lacking, but heres what I do every other day
flys
bent over rows
curls
skullcrushers
ohp
db squats
reverse isometric curls
planks

>>42664451
Till failure?

Hey /fit/

So I am going on a 3 week vacation.

What would be a good and easy bodyweight routine to maintain my strength as best as possible?

>>42664496
3 sets of 8-12. Isometric holds are till failure of course though.

Following the sticky for cutting

>Cutting Diet:
>Calories: TDEE - 500 calories
>Protein: 1.5+ grams per lb. bodyweight

I don't work out everyday, just on Monday, Tuesday, and Wednesday. Should I strive to get as much protein required everyday?

Also, lets say I'm 160lbs does this mean I should get 250g of protein?

>>42664727
Sorry meant 240g.

How do you get rid of foam in protein shakes w milk? Also, how do you get rid of the protein smell?

I haven't been at the gym for about 2 years now. My lifts were pretty intermediate at the time i quit,
2 pl8 bench, 4 pl8 DL, pl8 OHP and 2.5 pl8 squat. Should i still gain some strength with SS or similar or can i go with something more "fun"?

Adductor tightness is absolutely killing my squat. Gets worse through the session too, by the 4th set there's no way I can hit parallel.

Stretching has done nothing for me. What can I do?

currently cutting because I got way too fat on my bulk. are there any ab exercises I should do to make them look good or will they look fine without any

So im in single digit body fat (9.5%) and not a single thing representing abs coming through my stomach yet, is this due to loose skin? I read online you should have outlines by 12-14%
I eat barely any carbs

>>42665101
Myofloss band and focus on building your abductors

>>42664753
If youre buying the vanilla, switch to chocolate, it makes it taste 100x better, the vanilla is shit tasting and doesnt mix very well.
I recommend optimum nutrition, legitmately the best tasting one ive had and ive tried a lot. Its instantized too, so you wont get the foam

>>42665210
You also have to have a decent set of abs or you will only see them at 7 and under

>>42665195
Thinking you don't need to train and is retarded. You need to hit hanging leg raises and build the shit out of them. Hypertrophy is the goal

>>42665229
>focus on building your abductors

Should I use that machine where all the women go to spread their legs?

>>42664753
I don't think it's possible for either of those questions mate
>>42665195
I just tighten my abs for almost all upper body workouts and that's it. The muscles won't be visible anyway until you lose the fat. If you want a strong core for non-aesthetic reasons then do some static BW exercises to train them. Even just planking two minutes a day is good
>>42665210
post pics?
>>42664515
can you access a gym where you're staying?

>>42665242
Alright, thanks mate. Ill try to work them more often

>>42664148
Healthy eating is basically not being retarded. Hitting macros and micros.

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>>42665281
Bodies pretty gross since i used to be fat please no bully

>>42664515
SQuats - whatever
Deadlift - Superman hold aka Arch Body Hold 5x60s
Bench Press - Archer Push ups 5x5r, Floor Flies,
OHP - Wall handstand push ups (do HS hold, then HS push ups, to get used to being upside down), Pseudo Planche Push ups ( good for chest and shoulders), Planche leans

>>42665348
I think /fit/ is fucking with your head or something cause you don't have loose skin and don't look 'gross' at all. With that said it's hard to tell if you still have some fat over your abs. Work your core more and maybe even lean bulk then cut. You'll be more defined then

I'm in similar shape coming down from 260-160, still need to lose 10-15 more before bulking though

Ok guys, I can go to the gym again; what would be a good routine for me who wanna get stronger? I did the bodyweight routine for the entire summer.

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remedies for sunburn? aloe vera isn't doing shit, you fags must have a better solution than this

>>42665407
I dont know, they just feel soft to the touch until i flex so i guess theres just fat still on them. I've started lean bulking because i hit 150 lb down from 245 so hopefully youre right.
Congratulations on the 100 lb loss brother. Glad to hear youre doing so well, im sure you'll knock out the last 15 you want in no time

Since I started cutting, I've only been shitting once or twice a week, compared to once a day when I was eating like a piggu.

Obviously I should shit less since I'm eating less, but is 1-2 times per week normal?

I'm eating 1500 calories now vs ~3000 before.

>>42665563
What are your macros?
I shit every one-two days now and I had your same problem; I'm eating more fats, fiber and I started to mix oatmeals with rice crispies (and putting them into milk) for breakfast.

>>42665621
about 135g carbs, 60g fat, 120g protein

my fiber sources are 1 cup (measured dry) oats and broccoli

>>42665647
Well, I would try to increase fibers and check how much water you drink but I can't really be more helpful than this because I'm not knowledgeable about your situation. Hope someone else can give you a good solution.

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Which dating sites/apps actually work if the goal is to land a gf?

Also can one do full body routines forever and still see aesthetic gains?

>>42665927
grindr

What do you do when all the equipment you need is in use? I'm pretty new to lifting and doing SL 5x5, so most of my routine needs a rack, or at least a barbell. Came into the gym at a different time from usual today and every bar was taken, didn't know what to do to kill time until something was free. Do you guys have, like, go-to time killing lifts that don't take too much energy to affect your main routine?

>>42665534
thanks man congrats to you too. We're gonna make it

>>42665524
please respond

>>42666007
Some lifts you can substitute with dumbbell equivalents.

>>42666300
I don't see how that's fit-related but aloe-vera let's just maintain a tan after the burning wears down, so keep using it. Take vitamin B and wait it out lad. I don't know any quick solutions

>>42666300
ohhh are you not able to lift cause of the burning?

I found this shit from an article:
>First, wet the washcloth with cold water, then splash on a little apple cider vinegar to the cloth. Dab the wet cloth onto your sunburn, soaking the skin. You should notice instant relief from any stinging! It feels sooo good on a sunburn. After a few minutes, your skin should be dry.

>Now, liberally rub on some coconut oil to the area. UPDATE: I now use Lavender and Peppermint essential oils with the coconut oil, just by melting a little in my hand, and adding about 2 drops Lavender, and one drop Peppermint. The Lavender really helps to support skin health, and the Peppermint cools the skin and releases heat. I highly recommend it! But only if you’re using therapeutic-grade essential oils

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What stats can I hope to achieve and not following a routine? (also while being not on roids and not fat)

How the fuck do I accurately measure calories in bacon? All the labels give the info for cooked, which in itself is inaccurate because it doesn't account for extra fat not being cooked off.

>>42666539
Follow a routine, there's no reason not to

>>42666651
I go with 70 per slice.

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I'm probably going to regret this, but form check please!

My first time squatting 120 pounds for 3x5. The video is the last set.

>>42666666

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>>42666699
Also if you have good eyes, the bar is bent on the right. Came that way and I couldn't easily return it because it was part of a 300lb set.

>>42666699
cant see anything, are you dumb or something picture from floor to the side

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Can I meal prep shakes overnight or do they go bad
I don't wanna rob myself of gains due to food poisoning

>>42666699
1) You're walking out of rack the wrong way
2) Don't move your hands after you unrack the bar because you'll lose tightness
3) Your upperback isn't tight at all
4) Your squatting highbar and seems like you're leaning too far forward on some of the reps
5) Post your whole fucking body what the fuck how we supposed to know what your form looks like from this angle

>>42666699
You pulling my dick bro? We can't see any of what we need to answer your question

i wanna start muai thai. should i do 3 days lifting 3 days train and 1 rest or what?

>>42666699
You need to have a shot from the side, dude. We can't see shit.
Also check'd

>>42666719
>>42666747
>>42666789
Okay, next time I do squats I'll try to take a better video.

>>42666733
Thank you for the response. The moving the hands is partially a problem with the bent bar, that won't spin properly.
The rest I'll look up form videos for, but I'm not sure how to tighten my upper back.

noob here:
so I start lifting with the empty bar, but...that's super low for deadlifts, since there are no plates that lift it off the ground for a few inches - what do?

>>42666699
1. Can't see shit, that's a retarded angle.
2. Stop waddling around like a retard, keep the walkout to a minimum.
3. You have no tightness anywhere. Learn to breathe and brace. Pull the bar down to tighten the lats.
4. You're doing a squat-morning.

>>42666857
Bumper plates are low weight and same size as 45lb ones. Designed for exactly this problem.

>>42666857
If you're male I'd say start with a plate on each side, even if you're completely untrained you should be able to handle it easily.

>>42666861
Well, I'm not showing my face on a Mongolian dog cooking forum.

Part of as you say waddling has to do with the height of my cheap equipment. I have to bend to get out and also my room is small, so I can't shift to the sides or I'll hit my wall.

Breathing, oh yeah my breathing is horrible. Okay I'll do as you say with pulling on the bar.

Not sure what squat morning means.

>>42666832
You tighten up your upper back by pinching your shoulder blades together before shoving your back under the bar. A good cue for this is to grip bar with hands close together as this will force you to pinch your shoulders.

>>42664021
Please help.

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So what's /fit/ think of creatine, anyhow? 'S it worth the cash?

>>42664727
Bump

>>42666896
By squat-morning he means you're essentially doing a good morning/squat hybrid, that is, leaning too far forward. Like I said in >>42666733

Also like he said try not to waddle back and forward, when the weight gets heavier this will cause you some serious problems because every step you take will a) expend energy b) potentially cause you to fall or strain some shit

>>42666861
>squat morning
Okay, I see. My quads are weak. Makes sense. Right now my bench is stronger than my squat. 130lb bench vs 120lb squat.

>>42666910
Okay I'll try this. I always had problems with tightness. I remember doing crunches when I was young and my mom said I needed to tighten my abs. I didn't understand what she meant.

>>42666949
I think this is right:
https://www.strongerbyscience.com/fixing-the-good-morning-squat/

My quads are weak, given my stronger bench over squat.

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Is cutting/bulking just about showing off muscles or does it enhance strength gain?

>>42666941
It will give you a boost of a couple of % in terms of strength/endurance, and there's a small chance it will accelerate hair loss. OTOH it's extremely cheap, a year's supply won't cost you more than $30 or so.

>>42666972
read this http://sci-fit.net/2017/bulking-deficit-gaining/

>>42666972
Permabulk for strength

>>42666972
you bulk to maximize your strength and size gains (need a calorie surplus to gain for the most part excluding CNS nooby gains), cut to prevent from getting too much fat and to look good

>>42666867
I'll check if the gym has them, thanks!

>>42666991
>>42666997
>>42667030
Figured as much, seems like a way for newbies to get aware of macros

>>42665524
Lavender oil, vitamin e oil. Dont use soap when you shower. You need those oils to keep youe skin hydrated so itll heal faster

>>42660916
I'm 5'10, with masculine features, a deep voice, and usually a stubble beard

I've lost about 40 pounds this year, now I'm at a rather skinny fat ottermode (think a smaller Nick Diaz)

My question is, would it be better to bulk up to bearmode, cut to a true ottermode, or just go for a general athletic look? I'm concerned with a slimmer physique seeming out of place on me

>>42666699
Can't see it because high horizontal video dummy

Is bulking at +1000 calories too much? I would bulk for 4 months and then cut for a couple of months before summer to get the fat off and i calculated that i could lose 10kg at -500. (from 74kg now to 90kg to 80-85kg at the end)
Is it a good idea?

>>42667135
Even +500 is too much imo. 3/4ths of the weight you put on is going to be fat.

>>42667164
hmm but couldnt i just get most the fat off with 5 months of cutting?

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>>42667134
Here you go ;)

>>42660916
I accidentally super liked an ugly fat girl on tinder

How do I recover from this embarrassment?

so I been doing incline bench skull crushers and this shit like ALWAYS gives me doms the day after on my long head triceps. What are some other exercises that train my long head. Anyone have results from doing these for a extended period of time.

>doing Greyskull
>says to increase to next weight by 5kg if you can do 10 reps of your final set
>doing 25 kg Bicep Curls (yes i'm a bitch, be nice)
>add 5kg and can barely even do 3

What do i do here, just keep grinding out the lower weight or keep struggling to do 30?

>>42660916
this is kinda embarrassing but since I've gotten more /fit/ I can thrust for longer and faster when fucking my gf. I use to last 30 mins plus because I had to take a break but now I only last like 5 mins. How do I fix this?

>>42668286
Increase weight and hit your 1RM. Do your 1RM for 5 sets then reload by 15% to do 3 sets of 5. If you fail any of these, reload another 37% then do 7 sets of 3. Having succeeded from there, go back to the normal rep scheme and focus on linear progression.
The mistake a lot of people make with bicep curls is that they do not focus on programming aimed towards progression. Too many people use curls as more of a pump exercise rather than actually focus on getting stronger with them. Make sure to really prioritize curls, as much as you would with squats.

>>42668370
Uh i'm not too good with the terminology here

Are you saying grind out the heavier weight for one set, then drop back down and do 3x5? What do you mean by reload?

What do when finish cutting to avoid putting on fat?

>>42668301
that's not embarrassing but I'm bumping this question. I pretty skelly and lost my virginity a month ago. I can also fuck a solid 20-30 minutes and I dont wanna lose this ability

what makes you stop after 5? out of breath or like pain from hips?

I'm a skele that started trying to sort myself out so i'm eating a whole lot and lifting - obviously i don't expect any real muscle showing yet, but i'm just starting to get a belly - is that normal?

IDK if it's a fat distribution thing - everyone in my family is super skinny, any fat they have always goes to the belly, nobody ever has fat face, arms, legs etc. Is it genetic?

>>42668401
In saying that you do he absolute heaviest rep you possibly can. This is one set. Take a two minute break. Do your heaviest rep again. Repeat 3 more times.

Reloading is similar to deloading but it is more focused on fine tuning your nervous system to the weight you are working with. It's when you increase the weight, drop the weight, increase the weight, drop the weight, use the same weight and so on.

>>42668413
stay calorie neutral m8. It doesn't have to be perfect day to day, I make sure to e balanced out by the end of the week every week and that method has been working well

key is to not get extreme in either direction

>>42668416
you have to lean bulk and not just eat anything. Not all calories are the same. Lift is count your macros properly. Avoid shit food and of course lift

yes it's normal for excess fat to go to your belly after overeating

>>42668370
>Make sure to really prioritize curls, as much as you would with squats.

10/10 advice, this is why I come here

>>42668416
Fat distribution is genetic, there's nothing you can do about it. If you want to gain muscle, say goodbye to your abs, that's just how it is.

Despite lifting relatively small my recovery period is pretty abysmal. I squat 55 and my legs are too score to go to the gym again for another 4 or so days. Anything I can do to help my recovery period?

>>42668523
DOMS has nothing to do with recovery, go lift.

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I'm skinny as hell 160ish at 6'2
I'm just trying to get some nice abs and arms to get that otter mode body... what should I do just run and maybe push up, sit ups every day? Also my bf is around 10-11% and I feel like I'm just weak around the core is this why I don't have abs?

>>42666539
Fuck. Dat ass.

>>42666857
They're called bumper plates. If your gym doesn't have them then find a new gym. Or as Dom says, deadlifts start at 135, which is basically 0 pounds.

>>42668573
Eat more and lift.

>>42666699
First off, check'd

1. Those are good mornings, my man. Keep your back straight. You're not supposed to raise with your torso, but with your legs.
2. Post another video where we can see your full body. I'd like to see how you're standing so I can offer advice on how not to fuck up your joints.

While recording me while squatting I realized that at the bottom position the bar moves quite a bit forward, so it isn't above my midfoot. How can I fix this?
I squat high bar btw

Think I hurt my tricep/elbow tendon from overextending on some skull crushers.
The area just above my elbow below the tricep has been hurting the last few days, tried icing it without much difference, what should I do? Already skipped gym 3 days to let it rest but it's the same. Should I just go back and start working out and just stop if it hurts?
Could I do things like biceps/back that don't really use the triceps as much?

>>42668523
Welcome to fun of leg day, where you walk funny for a week and are afraid of falling down stairs.

>>42668720
Yeah I know that but like should I be counting calories and shit or should I just try and take in more food altogether. Should I focus more on cardio for my goal or? Probably only gonna bench and deadlift cause my knees what else could I add to my routine? Bodyweight stuff like sit ups and lunges?

>>42668573
>why I don't have abs?
it's because you have a flabby body with zero muscle definition.
nice shaved twink body faget

>>42668789
lol I don't shave... and I didn't say why don't I have abs I'm asking if they don't look defined because my core is weak or am I a skinnyfat? I don't know why your so angry I'm just trying to figure it all out.

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How do I get rid of this trash on my lower back.

Is it ok to eat dinner before working out? The way my schedule works, I'd like to eat, then wait 30-60 min before working out to avoid having to eat dinner around 10 PM.

Afterwards I would drink a protein shake (~45g protein) for post-workout. Does it matter if I get the protein afterwards from hard food?

>Shins bleed everytime I deadlift
How can I stop this? The problem is that there are long scabs on them, and every time I even slightly touch the bar to them, they'll peel off and bleed again, and the process repeats.
I wear sweatpants but they don't seem to help.

>>42660916
Bros who do intermittent fasting, how do you space it out? I've been getting in to it but I'm still hungry as shit all the time, but I haven't tried one huge meal a day

Stalling on pullups, currently at 4 sets 7-7-6-6 reps more or less, how do I progress? They're unweighted and I don't do that many reps so I don't know if adding weight would work

>>42668736
Guise plz ;_;

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>>42668573
>bodyfat at 10-11%

anon...i have terrible news for you.

What's the difference between Seated OHP and Standing OHP? I don't have enough room in my basement to be doing standing.

>>42669116
I mean that's what I was told... what do you think?

What are some good snack foods that are very high in protein? Ideally something that's around 50% protein for when I need to get a few more g's of protein for the day.

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What's a good transitional exercise between negative-rep only pull ups and regular ones?

>>42669394
Surimi sticks

is a split that focuses on one major lift a day with a 5/3/1/8/10/12 pyramid rep scheme going to be viable for strength and size gains?

>>42660916
can you train abs and obliques every day?

I'm planning to do hanging leg raises and ab wheels for abs and cable wood choppers for the obliques
would this be enough for a thick core?

So I always workout in the morning empty stomach, and I feel super lethargic afterwards. Could it be because of low blood sugar after a workout

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How shit is my form? 6'4" pulling 355

>>42669409
pullups with a rogue band assist

>>42666941
examine.com/creatine

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Is PPLPPLx too much? Is PxPxLx repeat too little? How many days a week should I go to the gym?

Just spoke to the doctor, and he said not to take so much carbs on rest days, but make up the rest of the calories from fats.

So what are some healthy fat sources?

>>42669394

are dumbell flys and wide grip BP enough for a full chest?

>>42669829
Why not protein shakes.
I usually go for no sugar soy milk if I want protein and very little carbs and fats.

>>42669743
>Is PPLPPLx too much?
No
>Is PxPxLx repeat too little?
Yes
>How many days a week should I go to the gym?
However many you want to. 3 day fullbody, 4 day upper lower, 6 day PPL are all fine. Use irregular rest days if you want to modify the amount of rest days, so ULxULxULxULx compared to ULxULxxULxULxx or PPLxPPLxPPLxPPLx compared to PPLPPLxPPLPPLx

>>42668523
is this recurring or are you just new? I couldn't walk for four days after 5x5 with just the bar. never had soreness like that again tho, was just my body getting used to doing a movement it had never done

Gonna try and talk to my gym wife tomorrow. Any advice guys? Never tried making a move on a girl at the gym so a little nervous...

>>42669613
Your back is curved a little too much, can't be good for your spine. Otherwise pretty good. Personally I like to get my ass a little lower than you do, but I think that's more personal preference than bad form.

Im slightly lactose intolerant. I dont get the shits but milk and whey make me fart and burp like mad. I know that's the lactose gettinf eaten in my large intestine but does my body still get all the protein

>>42669872
I already had a protein shake most days, so I was looking for actual food.

>>42670114
If youre nervous you wont succede. Dont do it until your confident because you only get one shot.

>>42666857
I don't know how common these are but most of my gym's squat racks have a U-shape in front with adjustable pins for safeties rather than just a solid bar. the bottom of this was about the right height to deadlift from. also power rack with the pins on the lowest might be fine

you don't really need to start with the empty bar for deadlifts tho. I started at 95 and it didn't stop feeling easy (as in, light enough I had to consciously not pull with my arms) until 125 or so, and I'm a gril

>>42670238
Maybe nervous aint the best word. More like anxious. Either way, if I get the job I'm interviewing for this week, I wont see her again

>>42669394
Jimmy dean flame herb grilled chicken breasts
90 cal, 20g of protein found in frozen sections of bi-lo and hattys.
Light and fit greek yogurt by dannon, 12g protein 80 cal all flavors.
Any beef jerky if you dont care about sodium
Canned/bagged lemon peper tuna 14g protein 100 cal
Sardine filets in hotsauce and oil, not sure about the stats
Turkey rolled around cottage cheese, dont know the stats as i cant handle eating it

>>42670273
>>42670193
Also the atkins strawberry almond protein bars are 170 cal. 17g of protein, with only a few carbs, there are things called "rx bars" at whole foods which are fucking delicious. It should say something along the lines of "4 eggs, 3 almonds, something something no bullshit" on the front of the package. The chocolate and seasalt one tastes like literal brownies and theyre pretty good

I'm gonna order some more protein powder from myprotein, what are the best flavours?
I've had choc mint before and liked it but I want something different. I'm partial to strawberry but theres 4 different strawberry flavours.
Anyone know if the cookies and cream or white choc are any good?

About how much weight lost on a cut is muscle? Currently 5'10 186 wanting to get down to 160. I have a decent amount of muscle and am around 20% bodyfat

>>42669615
For real? I wouldn't lose too much effort from being assisted while coming down?

I wish there were a way to help with just getting up the bar, but to keep it difficult--normal, I guess--coming down the bar. I wonder how people usually get up to doing real pull-ups.

Im having a really hard time building the long head of my triceps, my medials areok, and my lateral heads are defined and big but its pissing me off that me longheads suck cock. Excersises to target that specific spot? Or work it in with my other heads.

Very new to lifting here. Every time I do squats, I start to feel very nauseous and feel like I'm going to puke after the last set. Is this normal? Is there something I can do to prevent it?

I got into a argument over what shoes to wear while lifting. Is it okay to wear running shoes like brooks or asic while lifiting, or is it necessary to have a flat bottom shoe.

I'm fat (I'm guessing around 25% body fat) but I'm also already fairly muscular as I've worked out for quite a while, just never focused on diet.

Now I do wanna focus on diet and I want to keep getting bigger but also shed fat. So do I eat at a deficit, maintenance or surplus? I can't figure out what would happen to my fat/muscle in any situation.

Let's say I need 1550 calories to lose weight (500 from my TDEE). Can I eat 1800 calories, but completely fast 1 day? (1800 x 6/7 = 1542). Seems a bit easier to eat 1800 and fast 1 day, than eating 1550 daily

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>>42670895

You need a flat bottomed shoe. Running shoes are designed for withstanding impacts, are full of padding that will interfere with your stability if you wear them while lifting.
Imagine trying to lift in these.

Skelly here, I used to eat like crap all the time, maybe fast food for both meals and my weight was always around 56kg or so. Now I have bulked to 62kg, but I need to eat a lot of food, roughly around 2.6k-2.9k calories a day.

How the hell do you people cram down so many food in one day?

Wew lots of people cutting. Got a question about it. Assuming my deficit is 1500, what should the amount of macros be percentage wise? 40/40/20 with carbs being 20%? Don't even think that's possible.

>>42670792
Lying triceps extensions with a pullover component is probably the best choice, as well as other exercises that mimic this motion.
Honorable mentions are overhead triceps extension variations. And of course dips.

>>42670826
Focus your gaze on one spot in front of you.

>>42670895
Anything with a hard sole is always going to be the better and safer choice. That said, I've done rackpulls with 200+ kgs easily in some old fat soled running shoes, so it's not as big of a deal as people like to make it.
Here's some advice: the shit people argue over the most, is the shit that matters the least.

Still, I recommend weightlifting shoes, wrestling shoes, chuck tailors or barefoot.

>>42671119
You gain muscle easier when you're at around 10-15% bodyfat (as a man). Cutting down would be the best option.

>>42671156
It'll work. Haven't you heard about the 5/2 diet? Basically you "fast" two days out of 7 to create a deficit over time.

>>42671353
Eat more meals. Snacks. And anything with a lot of fat is good.
Once you've gotten what you need nutritionwise and just need extra calories you can basically shovel down some icecream. Or pour olive oil into your protein shakes, if you're desperate.

>>42671361
Doesn't matter as much as people like to say. Make sure you do get your protein though.

>>42670895
dont matter unless you're buff as fuck

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I've decided to go the home gym route, but my ceiling is too short for OHP. Is seated military press my best option?

I'm planning on throwing in handstand-pushup progression exercises as well.

>>42663630
carbs and salt will make you bloat because they retain water

Also depends what workouts you're doing. Intensity could fall on too low

>>42671804
My ceiling is too low for OHP as well. It has been the one lift that I haven't been able to do since I began training at home, and boy do I miss it.

Anyway, it's not like there aren't endless of other viable ways to hit this movement pattern.
I do: kettlebell presses (as well as snatches and push-presses), half-kneeling javelin press, seated shoulder press with and without back support, snatch grip behind-the-neck push-presses (the snatch grip makes it possible to do it standing), z presses. And probably other things I forgot.

If you want to hit your shoulders as hard as possible, something like a very high incline press is probably your best choice, although you'll need to throw in supplemental stuff for the rear delts and upper back.
If you want to work your entire shoulder girdle with a single good exercise, seated behind-the-neck presses are your best choice.
If you want the best compromise between the two above choices, then yes, the normal seated OHP is probably the best option. Go with no back support so you make sure that barbell ends up in line with your ears, to work that upper back and keep your shoulders safe.

Is there an illness (other than mental) that makes you gain weight or makes it harder to lose it?
And
I cutted for 6months now i want to start bulking but its so hard to change. I always have a bad feeling if i eat more then my dailys. How can i start enjoying to bulk?

>>42671879
>How can i start enjoying to bulk?
Ease into it. Don't go adding 1000 calories from one day to the next. Gradually build up your appetite. There's no rush.

>>42671804

Seated Dumbbell Press. Set bench to 90 degrees. Best for overall shoulder development.

Seated Barbell Press. Set bench to 70-80 degrees. Targets mostly front delts and upper chest.

Behind The Neck Press. Great for overall shoulder development but not worth the injury risk.

Z-press. Great for overall shoulder development but you'll mostly be limited by core and balance.

>>42663001
It's each day. Other anon hasn't read the book

Are Kegels a meme?

My gym is closing soon and so I'll only be able to get half a workout in tonight.

Should I go tonight or rest up and go tomorrow so I can get a full workout in?

Feel like shit/angry for missing today tho...something came up

>>42662075
use the inner/outer thigh machine to work hip adductors, so you can flex your inner thigh into the back of your balls as you nut

n-no homo...

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The sticky says macros are a meme and what matters is getting protien. However everyone here talks about there macro ratios. Are they a meme? What is your ratio? Pic related is mine and im trying to go from 160lb to 180.

>>42672080
I've had some outstanding workouts when I've been pressed on time. Makes for a great challenge to see if you can do your regular workout in half the time. Go for it.

Is it better to bulk a little than cut a little (a month each maybe), or do longer cycles (4,5,6 months)?

>>42671804
>>42671860
>about to mock how low your ceilings must be
>remember how short I am
c-carry on

Am I missing out on gains if I eat a real meal 2-3 hours after working out? Will I be fine if I drink a protein drink from the vending machine and eat an avacado?

I keep getting injured/shin splints from basketball, but I find it really hard to quit the sport. Lifting is really boring in comparison, but it's extremely demotivating and tiresome to just keep on getting shin splints and resting up every few months. I have tried everything short of getting goddamn leg transplants to get rid of them, but nothing helps.
Should I just quit ball and only lift or keep getting my hopes up and getting fucked over every few months? How do I let basketball go if I have to?

How do I into mobility/flexibility?

>>42672578
List the things you have tried thus far.

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I take a 5 mile run three days a week, spaced out a day between 'em.

Do I gotta worry about that much cardio impacting my gains?

What health effects does lifting bring to you? Strictly lifting only, no cardio.

>>42666760
bump. dont ignore me

>>42672589
just sit down and bend over

>>42672642
learn to learn bro
https://www.ncbi.nlm.nih.gov/pubmed/22777332

>>42672614
>Gone to physiotherapist in order to get my knee to stop caving inward
>orthopedic insoles
>Months of rest
>ice
>compression
>gone to different physiotherapist in order to fix my running and walking form and not land on my heel
>good new shoes recommended by specialist running store
>dry needling at physiotherapist 2
>more rest
>strengthening the hip and leg muscles directly involved with running and jumping
>gone to sports doctor who directed me to another physiotherapist
>physiotherapist number 3 examined me and said not much was wrong except swollen membrane or something around the shin bone
>electroshock therapy with physiotherapist number 3
>more rest

And still shin splints. Also, I've always tried to run on soft surfaces.

>>42672687
Also new and good basketball shoes with some of the best cushioning available at the moment.

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I have been trying to improve myself as a man for the last few weeks, like exercising everyday, eating veggies and fruits, bought a car and improving my social skills. There is only one problem, how the hell do I sleep properly? I can't sleep more than 5 or 6 hours every night, I either wake up before the planned hour or take a few hours to fall asleep, yesterday I planned to sleep 7 and a half hours, went to bed 11:30pm and woke up 5 am. I also tried to force some sleep, like getting real tired with a 12 hour shift at work +1 and a half hour of exercise at home on the same day, it still didn't fucking work, slept six hours that day. Any help is welcome, thank you bros.

>>42672687
Well you weren't kidding when you said you'd tried a lot of stuff. Still, you didn't mention THE #1 most important thing...

Above all, shin splits is an overuse injury, which occurs when your workload has increased too rapidly for your body to adapt.

You can get rid of shin splits. The one thing that's missing from the puzzle is VERY GRADUAL return to play. What I'm saying is that one month of rest and then going back to business as usual won't work. You need to start out slowly playing/running/jumping a little. Then a little more. Then a little more. You get the idea. I recommend you track how much you're doing. Track intensity, time played etc.

Also, have you tried eccentrically strengthening your tibialis anterior?

>>42672743
I forgot to mention that. After physiotherapist number 1 I took almost a year of rest to focus on lifting. Then, after going to physiotherapist number 2 I have monitored my workload together with him. I started with 1 practice a week, no running/sprinting. After that, I slowly started building it up over several weeks. After a number of months, I was able to fully participate in 2 practices a week. A few months later I got shin splints again, even after going over everything with the physiotherapist and starting slowly.
Also tried stretching, yeah.

I'm basically at a fucking loss. Physio number 3 mentioned how it could very well have to do with me having bow legs like a mutherfucker, and there is very little I can do about that.
So should I resign myself to just lifting? I'm trying to get into basketball coaching so I can stay close to the game and to my bros, but it's not the same.

>>42672729
Well of course there are all the regular helpful things: make sure the room where you sleep is cool and dark. Both are important. And avoid the blue light from TVs, phone and computer screens right before bedtime.

The most important part of good sleep hygiene is to go to bed and get out of bed at roughly the same time every day including the weekend. Whether you need 8 or 10 hours per night may vary, but make sure you go to bed at the same time every damn night.

Also, if you sweat a lot in your sleep despite being in a relatively cool room, it may be useful to do some breathing drills to calm down your sympathetic nervous system.

>>42672808
Well fuck. Do you have any idea what exactly it is in basketball that provokes the issue? Jumps for example? If you can narrow it down, you may be able to train specifically to target the problem area.
Other than that, I'm out of ideas.

>>42672813
>make sure the room where you sleep is cool and dark
Checked
>avoid the blue light from TVs, phone and computer screens right before bedtime
>go to bed and get out of bed at roughly the same time every day including the weekend
Will work on these ones, thanks Anon

is this a good setup for the deadlift?
>bar over midfoot
>keep knees locked out, bend over, grab bar
>bend knees until shins touch the bar
>straighten back

>>42672844
I think it's what most people do, roughly.

Personally I prefer to shove my butt back and feel the tension build in my hamstrings, then bend my knees enough so my hands can grab the bar, finally tighten lats and rip that shit.

>>42672833
Jumping is actually pretty safe, even box jumps. It's mostly running. Also running in general really fucks it up, which is strange considering I used to be a semi-competitive track-and-field runner when I was younger and never had any problems despite running 5+ days a week. However, I moved countries for my studies, stopped sports for a short while, and got fucked about a year after starting sports/basketball again.

>>42672878
Well one last crazy idea that I know has worked wonders for some people is to start running barefoot.
The caveat is that it's not something you just start doing. Once again it's about slowly building tolerance to it. But it does seem to have a tendency to automatically fix running mechanics for some people. But of course you've already tried altering your running style, so I don't know if it would have an effect.

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I'm kinda confused on how this whole cutting process works.
Okay let's assume I cut until I have the visible abs I wanted. Once I stop cutting and return to my regular calorie intake won't the fat that I burned to get my visible abs just return rendering the cutting pointless?
I know this might be retarded but it kinda confuses me

>>42672900
Yeah, I heard about that as well. It might work for running, but it's not really a solution for basketball, sadly. Honestly, I'm just trying to come to terms with not doing the thing I really love for the foreseeable future. It just sucks, that's all.
Anyway, I guess I'll put all that energy into becoming big as fuck. Getting back under the bar will hopefully get some of the bad feelings out.

>>42672909
>Once I stop cutting and return to my regular calorie intake won't the fat that I burned to get my visible abs just return rendering the cutting pointless?
Well sort of, yes. What you mention is basically why most regular people end up yo-yo'ing when they try to diet.
If you want to shed bodyfat, reach and remain at a lower bodyfat level, then you basically have to adopt the kind of eating that'll keep you there. This means that you never really return to your previous caloric intake, because your new caloric intake is now your regular caloric intake. This is also why a lasting weight loss really is about lifestyle changes.

Just "cutting" like most people do in a fitness framework makes no sense UNLESS you're only doing it to reach low bodyfat temporarily, either because you have a competition or photoshoot, or because you intend to start bulking back up soon after.

tl;dr regular cutting won't give you lasting results, and it's not supposed to.

>>42672931
Best of luck to you.

>>42672946
thanks m8

>>42672938
Would there be any adverse side effect of permanently lowering my calorie intake? Will it pretty much compromise my gains?

Whole wheat bread or whole wheat tortilla?
I'm cutting

>>42672964
>Would there be any adverse side effect of permanently lowering my calorie intake?
As long as we're not talking about lowering it more than to a sensible level, no.
Think of it like this: fat version of you obviously has a higher TDEE than lean version of you. If you want to be lean version of you, eat like lean version of you would eat.

>>42672971
Whole wheat tortilla. About the same calories but less fat. You could also go corn tortilla for even less calories.

>>42664021
Any advice will be great.

>>42672909

When you've shed a significant amount of fat, your BMR/TDEE will lower. You don't go back to what you were eating before, you just go back to a maintenance level of calories. And that maintenance level will be lower than it was when you were larger, because it takes less energy (calories) to sustain your smaller mass.

Cutting means consuming less calories than your body needs, so your body makes up the difference by using stored fat for energy. Body fat decreases significantly, and muscle mass can be maintained through lifting and protein intake.
Bulking is consuming more calories than your body needs, so your body uses the difference to build muscle and stores the remainder as fat. Muscle mass increases significantly, and body fat increases marginally.
Maintenance is consuming as many calories as your body needs, so that all of it's used up and none of it is stored as fat. Any fat your body already has will stay there, and so will your muscle mass if you keep lifting (but increasing muscle mass is very hard if not impossible without extra calories).

It's all a very 'three steps forward, two steps back' endeavour to get the desired balance of body fat/muscle mass.

>>42673015
I'm completely new to lifting. I tried to read up on cutting and bulking, some say it's necessary some say it's not.
Is it possible to get noticeably bigger muscles while doing maintenance or is bulking and then cutting the only way to make noticeable gains?

If i bulk with a shitload of proteins, would i get as much fat as with extra carbs or not?

/aus/ bros: where do you get cheap meat/chicken from? shit costs so much where I am

>>42673115
King St Maccas cunt

My left anterior delt is smaller than my right, how should I go about fixing this? Currently training with dumbbells, should I add extra front raises or will it even out eventually

>>42669776
smart doctor
olive oil, avocados, nuts, oily fish, eggs, dairy (cheese/milk, not cream/butter)

>>42673115
what u talking about bro its $7 for a kg of mince at coles and like $9 for kg of chicken breast or something

>>42668938
bump on this

>>42668938
None of it matters in terms of timing, lift and eat when its convenient for you

I am 183cm and bulked from 70kg to 86kg and I still feel like a skeleton. What would be the ideal weight to my height

>>42668523
Yeah lift, once the blood is forced back into the muscle it will feel better

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>>42660916
Is it alright to substitute Back extensions for RDL in this program? pic related
Is this a good routine for jumping off of fuckarounditis?

Btw, everything is set to 3x5 except DL, 1x5.

>>42672677

Nice so basically less chance of getting diabetes and low blood pressure. Cool

>>42671804
same problem trying to get my home gym set up, might just choose another less ideal room with a higher ceiling

>>42673504

Do cheese slices like the things you eat with bread work?

Also regarding carbs, what are some good examples of complex carbs? I'm Asian so rice is a staple food but I'm trying to cut some of it away because apparently rice is refined carb which potentially cause diabetes

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I did SL for about 6 months and then went to school for a year. My results were I got chubby, my lifts weren't that great (but I had 0 strength to begin with), and I looked like a T. rex. I'm now back into lifting now that the first year of law school is over. I'm on month 2. This time I'm watching my diet, dropped squats to 3x5 instead of 5, and adding in some arms/core at the end, and I'm seeing results.

It's so fucking boring though, and I'm not even lifting as heavy as I used to when I could eat whatever I wanted.

Yesterday I dabbled in doing some clean and jerks and it was fucking awesome being able to lift weight from the ground over my head. I felt strong for the first time ever. It was absolutely baby weight, but it felt good. I woke up bruised and sore in places I didn't know I had, learning to front squat and clean and jerk were fun.

Do I continue doing a "strength base" program and just add in Olympic style lifts at the end, or is there a super novice program that is for Olympic lifting?

6'3 skinny fat 195lb
My working sets of 5 are currently:
Squat 135lb
Deadlift 225lb
Bench 95lb
Row 95lb
Ohp: 75lb

>>42664753
Get higher quality powder. Shitty cheap ones foam up a bunch. The smell goes away if you don't let it fester all day.

>>42673046
It's possible to do on maintenance, but very very very slow.

Maybe this is a dumb question.
I have a fitness assessment coming up, I need to train push ups. I'm dyel as fuck. Is the best way to train push ups just doing push ups? Does bench press also effectively train push ups?

How the ever-loving fuck do I do cardio if I'm working 40+ hours a week doing physical labor? I'm on my feet probably 6-8 hours a day minimum not including gym days. I know I should do cardio too but the last time I did my legs got so worn out my doctor told me to stop running to let them recover. Was out of commission for 2 weeks.

How can I get cardio in without running or using legs?

>>42675388
If you're doing manual labor you don't really need to be doing cardio because that's your job?

>>42675376
You want to be doing them all the time. Sometimes doing as many as you can, multiple times a day. Sometimes you want to drop set into knee push ups and keep going. Sometimes you want to do heavy push ups where you put your legs on something higher. You want to vary your push ups and do a shit load. You'll be imbalanced as fuck but you'll be able to pass that test with swimming colors.

Dot bother with bench. Be better at the thing you'll be tested on. Bench later.

so how do you properly count oil calories? I've calculated my TDEE and I track everything I eat unless I go out or eat somewhere else, been hitting maintenance numbers(slightly above, supposed to be 1955 but I do 2000) and I've been losing weight

Opinions on high vs low handles for the trap bar DL?

The high handles feel sort of cheat-y in that they're so much easier. OTOH the low ones put my hips way lower than a barbell DL would.

>>42665927
I got a gf from tinder. It's been over 2 years now, probably closer to 2.5. Just try to make friends and approach people as if you're interested in dating them. You get a lot of "ummm, idk lol" girls who are awful, but you eventually find ones who can string together coherent sentences. THey're generally dating material.

>>42666300
Aloe vera works. Takes the bite out of it quickly, and also makes it fade away a lot faster.

>>42666699
Ok, I'm gonna actually be nice since you're trying to improve and I appreciate that.

>You're using the squat rack backwards. Turn around.
>When getting under the bar keep your feet shoulder width. When the bar is on your shoulders, take 1 step back. Now take a half step out with your left foot, and a half step out with your right foot. Hey presto, you're in squatting position without 40 minutes of awkward shuffling
>When squatting down keep your eyes forwards. You shouldn't be looking up during the squat.
>We can't see the bottom of your squat which would give us a lot of important info
>When you come up you're leaning forwards. That's kinda big. Try to imagine the force of the bar bearing down on your heels, and try to focus on pushing straight up from and through your heels, not your toes. That's how I got my buddy to stop this. When you lean forwards and push up bad things are happening to your back. It's vital you fix this.
>When you come up you're also squeezing yourself inwards. If the weight is too heavy, you should deload. No shame in that. But if anything, you should be expanding. You're squeezing yourself into a smaller area, which makes me think you're struggling with the weight.


All in all, you have a shitload of beginner issues, but they're nothing that can't be fixed pretty darn quickly if you focus and work on it. I think you can do it, since you obviously care enough to post a video, which is about 90% of the battle. As for the bar, who cares? It works fine. That's the important thing. Who else is even gonna see it?

got my haircut buzzcut 1 and apparently I got dandruff from all the hair product I used to use despite washing it almost daily

what do now, should I use shampoo or go nopoo?

>>42668920
5x5 Fork Putdowns
5x5 Table Pushaways

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Cholesterol!
I eat 4-8 eggs a day
4 eggs is 750mg of cholesterol

MyFitnessPal app freaks out at the amount of cholesterol in ingesting

Are eggs really that bad??

>>42675217
Anyone, pls. :(

>>42675388
Try non-running cardio? There's rowing, or for even less impact, those machines you just spin with your arms.

>>42673706
There's really no such thing as an ideal weight. It depends on what you personally wanna look like and even then it's hard to guess what that is in a number. Really just keep getting bigger until you don't want to be any bigger. I think that's what most people do

>>42675440
Most likely your TDEE is just higher than you've actually counted. Online calculators can only guess how much energy you expend—they give you a rough guideline and then you can make changes based on the results you're seeing.

>>42675634
Read this: https://www.health.harvard.edu/blog/panel-suggests-stop-warning-about-cholesterol-in-food-201502127713

Dietary cholesterol doesn't matter at all, it doesn't go into your blood.

>>42675955
>you can make changes based on the results you're seeing.

How long should you stick with a plan before deciding to make changes? I feel like I've tried many different things over the years and can never tell when something is or is not working out.

>>42673011
I don't think it will work if your ass was uneven before lifting. Visit a doctor for advice

how can I tell if I can grow a decent beard? It seems I have proper location of hair but for some reason my chin is where it grows faster
I'm 21 and when I was 16 I remember it was the first time I shaved and it was just in the moustache area kek, only had to shave once that whole year.

now I have to shave like once every 3-4 days to keep face clean of small little hairs appearing

how much kcals does boxing burn?
considering just dropping counting kcals and eat a lot since lean bulking and boxing seems like a fucking pain in the ass to find out the exact kcals and to not under eat

Does it matter much if I lift after cardio, instead of before, while I'm cutting?

Starting a fitness class for school credit, 2 days a week on my usual rest days (doing stronglifts type thing). Should I adjust my schedule so that I still do 3x a week or change program entirely for a M thru F workout? I wouldn't be doing a 5 day workout normally even though I've been lifting for ~5 months now because I still feel like a beginner.

>>42676118
Cardio after lifting. There's chemical shit going on when you cardio and lift at the same time and it confuses your body. But if you HAVE to get cardio in do it after so you can use your full strength potential.

Why do i keep seeing stars near the end of my workouts...im eating, drinking, stretching properly and get KOd out of nowhere...

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I'm taking Accutane and it's killing me. What's a way I can still stay fit while on it? Every time I try to work out all my bones hurt and it's miserable.

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Could you redpill me on the following:

>full or light milk ?
>full or light yogurt ?
>whole eggs or just whites ?

I need an ultimatum /fit/.

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I'm going to have a day of excessive calories. I have control over which macros I consume. What is the ideal split for a binge? For what it's worth, 9% BF according to last DEXA, on a 500 cal deficit, 25%C/35%P/40%F.

GUYS

when people say 1/2/3/4 is that 1 Rep Max or is that 5x5?

>>42664451
Add in incline or flat bench, pull ups, higher volume curls, and really high volume lateral raises and this would be actually be decent at building an upper body

>>42676632
It's the amount of plates for each lift.

1 = 1 plate ohp
2 = 2 plate bench press
3 = 3 plate squat
4 = 4 plate deadlift

I think so anyway.

Is consuming a litre of milk a day gonna be bad for me? In terms of estrogen n stuff.

>>42660916
things like burpees, power pushups, lunge jumps. have you considered those.

>>42664727
Keep the protein high on days you're not lifting, you don't need to eat as much on those days but keep it higher than 160g
I'd say that 200 is already more than enough for you, the rest of the protein would just go to waste. You COULD eat that much if you really wanted to, but replacing it with fat/carbs might be easier and more beneficial. To add on, nothing is set in stone when it comes to cutting (aside from cico), so you could maybe even benefit from eating only 160g of protons. Start your cut and find what works best for you

>>42671525
Thank you for the advice. (hurling squatter here)

how to increase ohp? More volume?

>>42676703

Is it okay to have a cheat day once a week where you let yourself eat some junk food? I have been eating less then 1000cal a day for a bit now but i get really bad cravings, and there aren't any sweets that are satisfying and won't break my cal limit. So is it okay once a week as long as i don't go overboard?

>>42676703
no but it's still a lot of calories so untess you're a skelly, I don't recommend it
>>42676810
at less than 1000 calories, no. It's even littler than what women eat.

Don't go overboard and have a cheatmeal of 1000 calories. Have some icecream?

>>42676687
yeah that is what it means but when you spell it out like that it answers my question

Any tips on suppressing or shrinking appetite?

>>42676830
Thank you anon, it just sucks to not be able to eat what i want.

>>42676933
stimulants (caffeine etc)
drink more water
vegetables fill you up and are low kcal for their volume

>>42667189
You could, but that would be pointless. Bulk 4 months and gain 20lbs of fat and some strength, then cut for 5 months to only gain 3-4 lbs of muscle and stall on your lifts vs lean bulk for 9 months, gain double the muscle and improve your lifts much more

How do I get past the noob 3/2/1/.5 lifts?

>>42677009
eat and make sure you're in a surplus (loadsa carbs)
follow a linear program if your goals are to increase strength fast

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>>42676588
b u mp

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>>42676588
bump

Will working out my obliques make me have a more pronounced Adonis belt?

Are farmer walks primarily for grip strength or do they provide good hypertrophy for the forearms? Wrist curls fuck my wrists up so I would like to avoid them

Is there a point in getting a multivitamin and drinking protein shakes or is just eating healthy foods enough? Will there really be a difference in gaining muscle and losing weight if I use vitamins/proteinshakes?

>>42660916
If I'm eating at a strict caloric deficit to lose weight, and I'm getting squat noob gains from CNS adaptation, am I increasing my chance of back injury past a point without actual muscle gains? Or am I fine as long as my form is fine?

>>42679105
unless you legitimately have an orange, legumes, and 1-2 other vegetables per day along with whatever other meme micronutrients im probably missing a multivitamin is a good idea

a protein shake is a meme but not as much as most supplements

>>42678644
>full or light milk
extra fat, do you need the extra calories? Same for yoghurt
>whole eggs or just whites?
Whole eggs
>>42678920
>Will working out my obliques make me have a more pronounced Adonis belt?
Yes
>Are farmer walks primarily for grip strength or do they provide good hypertrophy for the forearms? Wrist curls fuck my wrists up so I would like to avoid them
I think they're alright for hypertrophy, have you tried a wrist roller? Absolutely sickening forarm pumps
>>42679105
Is there a point in getting a multivitamin and drinking protein shakes or is just eating healthy foods enough? Will there really be a difference in gaining muscle and losing weight if I use vitamins/proteinshakes?
What are your goals? Vitamins do nothing for muscle gain. If you get enough protein from food you don't need whey, it's cheap though.
>>42679303
You'll be fine my dude

How do I stop being so sentimental?

>>42668573
fuck off i started at 145 lbs at 6'2.5 you arent skinny just skinnyfat/fat

How can I stop crying when watching porn?

>>42675376
double-check your pushup form for maximum gains. i found out ive been doing them wrong for years and years. watch the scott herman fitness video on pushups. keeping the hands under the chest and keeping the elbows tucked. I get much better chest activation that way, whereas before, with elbows flared wide, I would only feel them in my front delts.

>>42679423
lmfao

>>42679431
It's actually quite sad

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>>42679361
I am skinnyfat and getting back to diet and lifting since last week. So not sure what to do with milk.

>>42679589
I'm assuming you want to lose weight? Are you counting calories to maintain a caloric deficit? If so, you can drink more low fat milk because of the lower caloric content. I'd go with low fat milk.

>>42679618
Yes. I don't count because it is very obvious that eating Krispy Kream 2-3 times a week + 2-3 times tortellini and some other trash is the problem.
+ no lifting. + exactly last year I used to work at a restaurant and eating a lot of baklava daily.

I need to undo a 2 year letting go.. 2nd week into coming back.

>>42679618
Forgot to ask, what about the extra light/low fat kind?
Overkill?

>>42679428
I did check out the video. I've always done em with my elbows flared out and I find the tucked ones far more difficult. I do know that doing them with arms out is bad for your rotator cuff, though, so after this coming assessment I'll switch over to the correct way.
One trick I found is that AF regs allow for the feet to be 12 inches apart - much easier than having them touching. doing that easily added 10 to my pushups count

How do I use an elliptical? I fucked up my knees but want to train cardio, and getting on the machine makes me feel like a massive faggot with my feet flapping around comically

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I understand sleep is very important to good gains, yes? But I've been having a lot of trouble sleeping lately--it's stiflingly hot and windless where I live, so I normally wake up three or four times a night, and I've noticed it's been impacting my performance. I'm a very light sleeper, so if I have a fan on, the fan keeps me awake. The A/C unit hasn't worked in years.

Would it just be better if I drugged myself down until the summer's over? Does anyone have some other tricks on getting a good, solid chunk of 8 hours sleep on demand?

>>42679983
Spend $100 on a window AC

Been out of the game for a while. Recommend me a good preworkout thats hot right now. I like pump over energy.

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For a matter of time and money only can eat on thhe following: Subway, McDonald's and Taco Bell. What is the 'healthiest' lunch i can get? Also I want to lose like 6/7 kilos (like 12/14 pounds) in like 3 months, you guys recommend keto?

PHAT or PPL?

i'm trying to learn to cook from anabolic cooking book, but i ended with so many fucking ingridients in my cupboard because all recepies use something new and different.
what the fuck to do?

i give up of too much and switch to fast food. cooking sucks ass t b h.

>>42680393
subway makes salads, i recommend their chicken teriyaki or their tuna salad

some shitlord on buzzfeed or some other equally meme tier news outlet claimed that taco bell could potentially be the healthiest chain if you unlock obnoxious boomer mode and customize the piss out of your order

As an absolute twink, what's wrong with starting with starting strength?

Do you need a pair of dumbbells just for arms? Don't feel like spending twice the money on a set when I can use one and use the money on a another bigger or small dumbbell.

Are man boobs the last thing to go when losing weight? I've been worried about gyno and it feels like my chest is the thing that has changed the least throughout my weight loss.

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New to /fit/ and lifts here.

What's a good rate for increasing the amount of weight you lift for squats/deadlifts/etc to minimize chances of injury? Add 5-10 pounds a month?

>>42682540
Pretty much. If you can handle it, usually 2.5lbs a week.

noob to fasting but i'm starting a 3 day fast how light should i take my workouts

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>Is there a clear difference between laziness and fatigue?

>How much can someones TDEE vary from the standard formula by genetic factors?

>How varied are peoples recovery time and what would the average be? In my example I am doing Phraks Greyskull but lately I have been stalling and feel fatigued. This has been causing me to nearly hate the gym as it's just a reminder of failure. I have been going at it for approximately 6 months.

>Are there any high protein, low estrogen plant foods with with complete proteins or something close to it? I am not a vegetarian/vegan, but I want to limit my consumption due to the price of meats in my country and I am allergic to the vitamin D in milk. I also want to avoid fish because of mercury concerns. I have been eating plenty of eggs every single day for 6 months but I'm getting sick of them.

I am trying to look these up myself but I am not getting clear answers.

>>42668955
maybe stop deadlifting like a tard?

>>42663001
>>42672058
Not the anon that originally asked, but if 'alternating' here means alternating between days... I've been doing this program all wrong for several weeks.

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Possible as 6'1 natty?

What weight and body fat do you think I should be aiming for if that's the goal

>>42682573
Does it make a difference if I'm cutting? I'm a fatty trying to lose weight as well.

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I'm a slav girl with a depressing looking pancake ass, does /fit/ give their seal of approval on this routine? I don't necessarily want a huge black girl booty, but my but is so sad-looking I can't justify wearing leggings atm.

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>bulked 4 kg
>no longer starving skelly, but still pretty skinny
>some friends said i got fit
>But some friends said my face got fat

Why do I have such lousy genes

>>42660916
ok /fit/ couple of days ago I started to transition into eating healthier

>5'11"
>male
>325 pounds

I started watching videos on what people buy at the grocery store for body building, I am mainly looking to lose weight. I looked at the sticky and apparently I am suppose to eat 3900 calories a day..

Anyways this was the haul I started with

>mostly shop at aldi

>red potatoes (I add peppercorn pepper to them and little bit of sea salt, is that ok or no?)
>brown rice (seriously, what can I add to this, to give it flavor while still keeping it "healthy")
>almond milk (vanilla flavor)
>eggs (egg white omelette)
>tuna
>greek yogurt (plain, not blended)
>bananas
>strawberries
>chicken drumsticks (I remove the skin, and add burmans cayenne sauce, which is similar to franks red hot sauce)
>oatmeal
>olive oil

Thing is, most of this stuff I use to eat quite a bit when I was younger, so it wasn't too bad to transition to eating healthier, fuck, five hours later I am still feeling full due to this brown rice.

I am new to this, I've been fat my whole life, any suggestions will be appreciated.

Oh, btw, anyone have a strawberry banana smoothie recipe they use? I might try some recipes I saw using almond milk or greek yogurt.

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Is pick related a hernia?
>Inb4 dyel

>>42683269

Huh isn't 3900 calories a hell lot for someone trying to lose weight?

How do I know if I'm overtraning? Is overtraining not just a meme?

I do normally six days per week training, around 40-60 minutes each time. I'm very light on free time so I tend to take minimal breaks between sets. Is this too much? Yesterday I just wasn't able to do anything and I feel tired all the time, but I don't know if that's related to my workouts.

>>42683850
Does it hurt?

>>42679931
Please reply

>>42683269
>I looked at the sticky and apparently I am suppose to eat 3900 calories a day..
That sounds way too high desu
I'm guessing you went based off this calculation
>To lose fat, go for [10-12*(current bodyweight in pounds)] calories per day. For example, if you're 200lbs, aim for 2000-2400 Cals/day.

In your case, I'd definitely seek a more specific calculation.
Figure out your TDEE and eat 500cal below that. There's this one in the sticky
http://scoobysworkshop.com/calorie-calculator/
I'd also have a quick google for other calculators. It's good to look to multiple sources to give you a general idea, since most calculators will give slightly different results or base themselves off different information etc.

BMR = Basal Metabolic Rate, the calories your body needs for basic function if you were asleep in bed all day.
TDEE = Total Daily Energy Expenditure, so your BMR plus a vague estimate of calories burned from your typical daily activity level (including just being awake, for people who are sedentary all day). Theoretically, if you ate this number of calories, your weight would stay exactly the same.

You want to be at a point where you're at at least a 500cal deficit of your TDEE. This might mean consuming less, or increasing daily activity without increasing consumption, or ideally a bit of both.

As for your actual question!
None of that sticks out as unwise, but it all depends on quantity. I'd sign up for a diet tracking service (eg myfitnesspal or cron-o-meter are popular ones). You just input all the things you eat throughout the day, and it breaks down the nutrition and calories you're getting. It's a great way to get acquainted with nutrition and to make informed adjustments to your diet.

>>42683269
>3900 calories a day
Eat about half that m8.