/Retroactive Advice Thread/

>>42678816
How MUCH water would you say is optimal per day?

>>42679027
Depends on the person. Rule of thumb if your pee is fairly clear you're good (as opposed to yellow/dark yellow).

>>42679190
It's usually always clear but my primary source of water is tea.

kill yourself before you turn 23

Don't just do cycling and cross country; liiiiiift!

>>42679027
The clearer the pee, the more hydrated you are. Drink little but often (2 sips every 15 mins, example) if you drink huge amounts of water at a time you'll just pee it right out. If you want to be hydrated for an activity, hydrate yourself the evening before, not the morning or right before, it won't do shit and you'll have a terrible cardio performance.

>>42679027
I go for around 100 oz a day, I have a 32 oz water bottle that I try to kill 3 times before I go to bed.

>>42678816
>>diet

tacking onto this; learn to cook more than 4 things. I always struggled with lack of variety when I started eating clean.

Chicken/brown rice/broccoli gets real old real quick.

Learn to cook in general. Cooking is fun, it's a good break from whatever it is that you're doing, find the time to take an hour and make yourself something good and good for you.

>>42678816
dont jump in the pool and break your foot

>>42679656
what other stuff could you suggest??

preferable with some carbs

>>42679735
Not the guy but turkey meatballs with pasta and some nice sauce is a good one, just drain the fat mid way through cooking for extra lean meat, same with turkey chilli and rice, that's easily freezable/packable for a working lunch

>>42679656
For sure I agree. It's just something I'd tell my younger self to get my foot in the door (cooking-wise). In college all I ate was ramen and vienna sausage or instant shit.

>>42679673
heh, for me it's
>don't punch that door and break your hand
>don't do the exact same thing a year later

>>42679656
>>42679988
also i used to hate broccoli cause i'd microwave it - horrible crunchy texture. then i learned to steam it in a pot with a small amount of water (lid covered) and now the stuff cooks soft as butter. made a huge difference for me as i used to be very picky with vegetables.

>>42678816
What's a good amount of cardio to do after lifting? Trying to lose weight here.

directed at myself in 2011

1. quit eating at maintenance and expecting miracle gains, bulk and cut
2. do more volume
3. side delts, rear delts, biceps every training session
4. 500 calorie deficit is a meme, you can cut much much faster with no muscle loss and no increase in misery
5. do more volume

>>42680112
Right now I'm doing 20-25 minutes of the stair machine after I'm done with my lifts. I used to do the elliptical, but I noticed climbing stairs gets my heartrate up/forces me to work much harder, since you have to constantly prevent yourself from hitting the bottom of the machine.

Just push yourself to your limit. The harder you work, the better the results. Don't kill yourself, obviously.

>>42678816

>deadlifts
They won't kill you if you go heavy or do them often. Moderate the intensity, hit a lot of volume, use extremely short rest periods, never go higher than a triple, and 2-3 sessions a week is your cardio. We're talking 70-80% of 1rm for about 25-60 reps per session. And you'll recover from this by the next day.

>squats
You need to learn full body tension and this is the drill sgt

>pullups
They don't love you, so rape them until the bitch has Stockholm syndrome.

>lift rotation
Something will always feel easy. Push with more force then and choose accessories to further improve stability. Something will always suck. Hit it with volume, find a groove, and a solution will appear eventually. In time easy turns to suck and suck to easy

>food
As long as you're cooking most of your meals & you're keeping your protein intake high, you don't have to obsess about every little iota of your diet.

>sex
fuck more girls. If you think you have no free time, a GF or bitch will cause you to prioritize your life. Add in work responsibilities, and you'll quickly drop excessive leisure or unhealthy habits. Just avoid the ones crazy enough to stab you when they slip their meds. Which leads to...

>your dick
The best health diagnostic tool ever invented for men that isn't a BP cuff. Helps diagnose stress & mental problems, bad diet, and hormone/vitamin shortfalls.

>>42680201
Making it is a very subjective thing but I think you're onto something anon. I'm too dyel to comment on the deadlift method but agree with everything else

>>42679735
Quinoa is a good carb to learn to like.

If you haven't seen the imgur gallery, here's a bunch of /fit/ recipes. See if anything in there catches your eye.

http://imgur.com/a/5nbmA

I also watch Pretty Good Cooking on YT just to see what that guy cooks sometimes. Not always healthy, but he consistently puts out content and it's pretty easy to modify/search for a healthy variation. Just have fun with it, you have a general idea of what's good for you and what isn't, play around and find what you like.

>>42680201
>full body tension
I just google'd this. Looks very useful. Thanks, anon.

WEAR A FUCKING RUBBER

>>42679530
>>42679624
thanks m8s

>>42678816
Fucking study, it's actually pretty enjoyable.

Start working out.

Start reading more books

I'm still young, so my 'wisdom' is fairly limited.

>>42679027
Take a gallon jug of water and try and finish it by the end of the day. Around 128 oz.

>>42679673
Janice Griffith?

>>42680274

Seriously, any "how to this_lift" vid is going to talk about this.

Get this down, and your current 1rm will become a working weight very quickly.

Since I mentioned squats, I'll use that as an example. Once your shoulders are warmed up & stretched so that you can hold a good rack position (front or back) the bar shouldn't be able to move much if at all.

I set my feet wide, but not all the way out. Bar is at chest level but just low enough that the next pin up is too high; this is why racks/equipment with 2" spacing are a thing. I hold the bar thumbless, lean back, and pull myself up three times. First I push my feet into the floor, second I create leg tension, third I hold a second as I tense my back. Then I go back once more, but only enough to dip under the bar aggressively while exhaling hard. At this point I'm looking at the same eye level as when I squat. I move my hands in (right then left), roll my torso down (this pushes me back and up into the bar more), and as I roll back up I unrack & tense my core

It sounds lengthy, but takes all of 5 seconds.

A good repeatable set up will allow you to easily unrack your 1rm, and a good bit over if you're tight enough

Now, if you can handle the walkout in a likewise manner the eccentric is just a matter of maintaining not losing tension. After that the rep is practically done since the hard work is over.

The job of the concentric is to refine good tension. Get better there, get more reps, add weight, repeat process.