QTDDTOT: Grocery Day Edition

Idk anything about cooking but is 5.8 ft 140lbs skelly mode?

>>42735885
Nah, I'd argue that's just above skellington area. Barring odd scenarios, anything below 20 bmi is skelly mode.

>>42735885
Probably pretty skelly. As is always the case composition is what matters most.

At that height and weight, and sub 10% you're probably a pretty aesthetic otter. Anything 15% or higher, probably just skinny or skinny fat

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Okay, I've been lifting for a year now while cutting down from 220 lbs currently 165 and going down to 145. Noticed that my weight stalled around 163 recently even though I am dieting with 300 calories less than maintenance. I eat healthy and I lift pretty decently for a beginner but my condition is horrible and I can basically not run for more than 10 seconds without nearly passing out.

Would HIIT with maintenance do better for me or should I start doing a slower form of cardio. Pic related is me.

>>42736381
dudes shouldnt anon just refeed for a week here

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where at la fitness can i do chin-ups/pull-ups? all they have are those stupid asymmetrical angled bars at the top of cable machines

>>42736381
How long has your weight stalled?

Anyway, HIIT is in general better, but rushing into it without any real cardio before hand could injure you.

What you should do is start with something more gradual; like couch to 5k.

For bodyweight exercises like pushups; should I treat them as I would weights - low reps, gradually raising resistance or should I focus on increasing reps?

>>42736415
You know, I never really thought about the health implications of cardio from someone who was literally a couch potato. It's hard for a non lifter to bench 135 so it should be hard for a non runner to run a 5k. I'll start gradually running at a faster than jogging but slower than sprinting phase I guess.

Me and my pal are looking to join the local gym, but we live in a town with no 24hr Gyms and my workshift is 4-on-4-off, with my work days being 13 hour shifts that cover the entire time the gyms are open.

As a result, I'll only be able to attend in those 4 free days, will I be able to make worthwhile gains going only twice a week? Or will I still be able to make gains going three or four times in those 4 days without much serious rest?

Or is there some kind of autistic trick to it like ONLY doing lower body on the first day, ONLY doing upper body on the next day, ect. So muscles can recover.

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how bad is sodium really? I ate a whole pizza today plus other meals im pushing 4200mg of sodium

If Im testing my 1RMs for the big 4 lifts which order should I do them in?

I've recently been experiencing some occasional pain in my upper left pec, near my shoulder. My doctor advised that for the next few weeks, I try lowering the weight while increasing the number of reps and see if that helps.

Will this destroy my gains?

>at uni gym earlier today
>scrawny asian kid on platform
>deadlifting not even 1pl8
>does 3 reps with at least 4-5 minutes rest in between
Not trying to judge but what in the actual fuck? I was getting grumpy because there are only two platforms in my gym and both were taken. I was mainly confused by the
>very low weight
>long rest time in between sets
Was that just a poor routine?

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What is better lard or butter?

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At the top of my OHP and on the way up on DLs I feel a slight twinge of pain in my left shoulder. It's not present in my right shoulder at all. Should I deload or just take a week off? I don't want to make things worse.

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I've been lifting now for 2 weeks doing starting strenght, today while deadlifting 55kg I felt a pressure/burning sensation in my lower right abs/oblique like the cord of my shorts were cutting into me but only felt it on one side, people online talks about a possible hernia, am I fucked?

>>42736467
If I was in that predicament' I'd porbably run PPxL on those 4 days and then do calisthenics a few times during the work week at home.

Maybe you could try to do like a PPLU but I'm not sure if that leaves enough recovery time. My template for PPLU would be something like

Push: BB Bench, Cable flies, seated DB OHP lat raises, Dips, and maybe another tricep isolation if you're not exhausted
Pull:Pull ups, Chin ups, Lat pulldowns, Rows, face pulls, curls
Legs: Highbar/Front squats, Deadlifts, Glute bridgeor hip thrusts, calves and I guess just throw ab isolations on this day
Upper:BB OHP, Incline DB press, Lateral raises Pull ups, Something for rear delts, some type of row (if on pullday you do BB try DB just for variety), and maybe one tricep and bicep exercise if you have the energy. Also if it's your first time at the gym you'll probably be way too sore to do the above in a week

>>42736593
Squat deadlift bench , OHP a different day

>>42736674
bump

>>42736753
Yeah, I'm pretty novice, I used to be skeleton-fat until I dropped 30kg and started some dumbells at home, could barely manage doing sets with 5kg dumbells when I started but worked up to a DYEL 18kg and managed to get into a vague human-being shape. Looking to go beyond a vague human being shape and see if I can get /fit/. I'll look into PPxL routines, I can always flush some Dumbells during the work-days and focus on a PPxL for the four days I have off.

Personally i'd rather invest in some better equipment at home but at best I have 8ft width in space to work with and I don't think it is enough for a squat-rack/bench.

I want to start doing HIIT for cardio. Is it better to do it on the treadmill, elliptical, or bike? Or does it matter?

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If I decide to start a home gym, and want to be as jewy as possible at the start before getting any of the bigger stuff what would I buy and what would I do for free? Buy some kettle bells or a shitty homemade sandbag? Get a big ass rice sack and carry it around like a farmer?
Probably get a resistance band. Are the bigass heavy ropes that people swing up and down actually good, seeing as I doubt they're that expensive? I will probably just go to the gym, but I am curious. Am a judofag too, in case any of you guys happen to be too and want to recommend anything.

>>42736423
Don't quote me, but you can both add weight and increase reps for pushups/planks/situps/etc. Increase the reps or maintain reps but start stacking weight plates on top of you while you do the exercises.

>>42735859
am I missing on micronutrients if I buy frozen veggies instead of fresh?
asking since sometimes I end up with veggies going bad or simply forcing myself into meals or absurd volumes of food to not throw it into the trash and I just found out this bags with little bits of mixed vegetables and they seem like a lifesaver

Guys this girl acts interested in me over texts but then we makes plans and she doesn't respond for 2 days.

then she'll act like it never happened. It's happened once and I let it slide since she just moved apartments but she blew me off again today.

Cut her off right? Why would she do this though? She said previously that she thinks I'm hot and seemed impressed by my line of work/accomplishments

Hurts a lil

Is it okay to do bench presses and OHPs on the same day? I'm worried I'm overworking my shoulders and upper body.

>>42737076
I do since OHP doesn't work out chest as directly as bench does. Over working is kind of a meme

Just make sure you have rest days

>>42736998
elliptical and bike are superior

less impact on joints/knees

>>42737076
You're not overworking. Also you should probably stick to an established program instead of making your own routine.

>>42735859
Might be a little late now OP , but here's what I made.

Two <4oz filets, seared then basted in marsala-balsamic glaze

Whole grain pene with pesto

A salad of spinach and kale base with carrots and broccoli.I added some older blueberries I had lying around to mine. Gf put some store bought orange vinagrette dressing on hers but I don't really fucks with dressings in general.

Is there any difference between using a dip belt and a backpack?

>>42736423
Once you can 20 proper push-ups there's no point in doing them anymore unless you add weight, because you're only training endurance. Add weight by putting something on your back or resistance with bands.

>>42736998
If you can't go running on grass, do it on a bike. Treadmills make for unnecessary impact on the knees and the movement pattern of an elliptical is unnatural.

>>42737072
Give it another go, or a couple more if you really like her. If it happens again then assume she's flakey rather than busy and drop her. You deserve someone who is equally as interested in you as you are in them.

>>42737076
No, and anyone or any program that advocates that is shit. If you're a casual lifter you're going to end up with internally rotated shoulders because you won't know the importance of pulling/external rotation, and neither lift will progress as well as it would if you did them on separate days.

>>42737071
No, you may even get more as veg degrades over time, they tend to get frozen fresh.

>>42737596
Distribution of the additional weight and how your joints handle the load. Only really matters if you're one of the dudes who dips with a few extra 45s and how often you dip, though.

What's the best way to keep my back straight when doing deadlifts and rows? I'm terrified I'm going to fuck my back up.

>>42736593
You'll need two days.

Squat/OHP or squat/bench, then deads/OHP or deads/bench on a different day.

>>42735859
Can i take creatine and BCAA same day?
Creatine before workout and BCAA after workout

>>42737786
Record yourself so you can check your form and don't lift with your ego. If you do deads with 225 and they look good and you feel like you can add 10 pounds, then do it. If you do deads with 225 and they don't look good and/or you don't feel like you can add 10 pounds, then don't. Keep in mind that a little bit of UPPER back rounding on deads and rows is fine. Watch pretty much any powerlifter do heavy deads. It's not bracing properly and lifting with your lower back that will send you to snap city, If you can't record yourself for whatever reason, just make sure you're bracing properly and feeling it in your erectors around your middish back.

>>42737818
Absolutely. You can also take BCAA before or during your workout as well.

how much sugar a day should i limit myself to?

How do a get bigger in muscle mass, not fat?

>6'
>170lbs
>~12% bf

I'm new to fit, and I wanted to start doing a 3-day PPL routine that I found online. It says that I should do military presses.

What's the difference between a military press and an overhead press?

My calves hurt a lot when I squat. I almost lost balance and fell yesterday when doing them. What could it be? I did some light pause squats and stretched a lot afterwards but I didn't feel anything weird nor pain.

I'm completely lost. Whenever I go heavy it hurts.

>>42738081
Take pics of your squat form. Most likely you need to work on your flexibility. Do some light warm-ups such as bodyweight squats, side kicks and calve stretches on a door frame. Try some goblet squats to help you reach full depth

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I really, really suck at deadlifts. Even when I was in my top shape, I was barely able to do 225. What assistance exercises should I do to get my numbers up? All I know of are deadlifts and farmers walks to train my grip.

>>42737993
Not much my man, put a bar over your head and don't worry about it.

>>42738213
Take a look at deficit deadlifts. Try sumo some days and the other variants like RDL.

You could spend a few weeks focusing deadlifts, take a look at Canditos training.

>>42737912
Controlled caloric surplus. You're going to gain fat no matter what, but with something like a 300-500 calorie surplus, it'll be minimum. If you're not in a rush whatsoever, you can recomp, which is when you eat at maintenance calories and keep lifting like a boss.

>>42737993
Are you new to /fit/ or new to lifting also? Nothing wrong with a PPL if you've already got a good base. If you're new to lifting then you should do /fit/'s version of the greyskull LP for a while to get your numbers up.

But to answer your question, a military press is done with the feet together and almost no layback, while a regular oOHP is done with your feet however you find comfy, which is generally shoulder width apart, and with minimal layback.

>>42738081
Are your calves tight and/or weak?

>>42738081
Are you putting too much weight on your fore foot? Try putting some more in the mid and heel.

>>42738213
How tall are you? Do you have shit leverages?In any case, try sumo deads and see if they work better for you. If not, farmer's walks, dead-hangs, rack-pulls, deficit deads, and stiff-legged and romanian deadlifts are all good assistance exercises.

>>42738211
Thanks, will do.

>>42738241
>Are your calves tight and/or weak?
A little and maybe.

>>42738265
I really don't think so, I use weightlifting shoes and I feel pretty balanced. But I'm going to record me and see.

>>42738241
>If you're new to lifting then you should do /fit/'s version of the greyskull LP for a while to get your numbers up.

Is that located in the sticky?

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>>42738241
Thanks for the quality non-meme answer m8

this board is usually impossible to get a legit answer out of

>>42738267
Right now, I'm 5'6" and 207 pounds. Novice

I bought myself a set of dumbbels with adjustable weights.

I'm looking at the StrongLifts routine on the pinned post. Can I do everything in that list with dumbbells instead of barbells? Squats wouldn't be possible but I'm avoiding those anyway, I'm still recovering from some knee and feet injuries

Hi im in a cut, want to lose weight and i have to eat 30g of fat every day, that means that i can eat once a day 100g of smoked salmon that has 15g fat and there are still 15 g left yet?

I never thought i could eat something that delicious on a cut so it is possible?

please answer, thanks

>>42736573
It will make you hold a lot of water, which will make your blood pressure go up, and you'll look fat. But that's about it desu

>>42736409
That arm pull down machine thing where the free weights are usually has a large overhang thing for those I believe. Which one u go to anon?

>>42736718
Yes you pulled your spleen into your herniatic sack

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>>42738282
Stretch your calves more. Find a couple stretches on Google aside from the usual "stair" stretch and do them at least 3 times a week for 2 weeks. Stretch them unilaterally and together. Should only take about 10 minutes of your day. Also, incorporate calf raises if you haven't already and do them nice and slowly on the way up while keeping a bend in your knees throughout the movement.

>>42738285
It's not, but here it is. To figure out what weights you should start with you can use the Starting Strength method. Start with just the bar and do a set of 5 reps. Add 10 pounds and do 5 more reps. Keep adding 10 pounds until your bar speed slows or your form begins to breakdown. When you stop adding weight, that will have been 1 set. Rest, do another set with that weight, rest, then do the AMRAP. You can switch the curls out for any lagging bodypart. More lateral raises, cable flys, whatever.

>>42738440
Definitely try pulling sumo if you haven't already. Your body doesn't sound like it was "made" for conventional deadlifts. Even if sumo feels better for you, also definitely work in some of those other exercises. I personally like holding my last rep of deads for as long as possible, and doing timed dead-hangs right after.

>>42738541
>Stretch your calves more. Find a ...

Thanks man.

Is targeted fat removal really a meme? I've lost about 60 pounds and I'd say 80% of it has been from my upper body, my legs, thighs and ass still hold a lot of fat.

>>42738541
Thanks anon. Is that meant to just be a starting program, or can I stick to that routine?

>>42738461
You'd be able to do them, sure, but your adjustable weights will become easier and easier until eventually you won't be able to load them anymore. If joining a gym isn't an option then absolutely use your dumbbells. I wouldn't recommend Strong Lifts, though. Mehdi is a scrub and his program is just a beefed up (not in a good way) version of Starting Strength, which isn't that great of a beginner program itself.

>>42738620
You're welcome, man. I had tight calves too, so much so that they were the only thing preventing me from doing vertical splits. I found that the obligatory stair stretch, the wall stretch, downward dog, and rolling my calves out with a golf ball a couple times a week really loosened them up. Doing calf slow calf raises with my toes pointing out, straight, and in also seemed to strengthen them better than just the heavy up and down with my toes straight.

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If I do intermittent fasting and eat 500 calories below TDEE, could I cut from 190 to 160 Ibs by the end of December?

>>42738698
>but your adjustable weights will become easier and easier until eventually you won't be able to load them anymore
I'm aware of that issue. The current "starter" set I got only goes up to 22 pounds in each dumbbell (4 5kg plates). I think it's still a good investment because I have the physical capabilities ot Ted at the end of I Have No Mouth, and I Must Scream.

>If joining a gym isn't an option then absolutely use your dumbbells
It is an option but I'm a little bitch with huge anxiety issues (diagnosed ones with meds and all). I think if I slim down a bit I'll feel more comfortable going there later on (I'm 5'9" and 265lbs, pretty fat)

>I wouldn't recommend Strong Lifts
What would you recommend to a shapeless blob like me? I have 4 plates of 1kg, 2kg and 5kg and two bars (if that info is any help, of course)

>>42738637
Either. Greyskull LP itself is designed so that you can pretty much keep making gains on it, /fit/'s version just orders the exercises more sensibly and adds some accessories. If you get bored of the program once you're at or somewhat close to a 135 OHP, 225 bench, 315 squat, and 405 DL, or you just enjoy more volume in general, feel free to then switch to a PPL or whatever. Building a good base is important, but whatever program your run your first 6 months or so of lifting isn't as important as staying consistent for 10 years. It's all big picture.

help please I wanna do Jonnie Canditos 6 week program but there's no OHP and lacks bench volume

what should I do?

>>42738705
Drop it to a 1k deficit and you definitely can as with only -500 you're losing 1 pound a week. Or add cardio to the 500

This is going to sound super retarded but: how do I stop being lazy during the mornings?

I go to sleep every day pumped to wake up on the other day ready to lift and everything but as soon as my alarm rings on the next day, my motivation disappears and I just wanna hit the snooze button and die

I get 8 hours of sleep every day and I don't have any problems sleeping, it's just getting out of the goddamn bed that's the biggest issue

>>42737905
Try to go for 0g of added sugar a day and see how that pans out. I'm at a month so far. Only sugars have been from fruits and veg like carrots.

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>>42738775
Alright, I'll give it a shot. Thanks for all the advice, anon.

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>>42738705
500 calories is a pound a week, so 4 pounds a month. More or less. 4ish months until the end of December, 4ish pounds a month x 4ish months is 16 poundsish. Intermittent Fasting might help you lose a bit more fat, but I'd say you're looking at only about 15-20 lbs of fatloss. How fat are you now? If you're over 20% bodyfat you can rock a 1000 calorie deficit until you hit 20% and then do 500 calories from there.

>>42738769
I'd actually recommend you start with some calisthenics firs.t Pic related.

>>42738869
That looks great, thanks for the graph. I can probably print that and stick it on a wall to track my progress

>>42738777
Candito is a record holding lifter, he might look like a troll, but he knows his shit. My advice would be to just follow the program. If you're really craving some OHP and more benching, add them in and see how you feel.

>>42738817
Try 7 and a half hours of sleep instead of 8. Set your alarm to your desired wake up time and put it across the room. Set multiple alarms if possible and set your alarm just outside of arm's reach. There's plenty of bedtime hacks, but getting out of bed is really just will.

>>42738860
You're welcome, bro. I hope you make some great gains and enjoy yourself.

>>42735859
Something that worked out pretty well for me was a fajita mixer. I sauteed some bell peppers and onions, and then I found this rub that works really well for chicken or steak:
- 2 tblspn Chili powder
- 2 teaspn cumin
- 2 teaspn paprika
- 2 teaspn black pepper
- 1/2 teaspn garlic powder
- 1/2 teaspon cayenne pepper
- salt to taste

Put a little of the seasoning in with the veggies too, then you can put it on a tortilla or just eat it with a fork with the same toppings you'd put on a fajita (guac, hot sauce, sour cream IIFYM).

>>42735859
>>42738948
Also, if you can season a red sauce right, get 90-10 Ground beef and get a high protein pasta, spaghetti and meatballs can be a decent one.

>>42738931
Do it up, man! Calisthenics get a bad rap, and while they are inferior to lifting in terms of progressive overload, you'll still lose weight and look joocy. I mean, just look at the guys who do calisthenics - the Barstarzz guys, FitnessFAQs, the list goes on. And since you're already big you won't have to worry about having a jacked upperbody and small legs. Your calves and quads are gonna look great when you lose some weight. Best of luck.

Whats some good stuff to put in my shake for micros

>>42738941
>You're welcome, bro. I hope you make some great gains and enjoy yourself.
Well, I'm also a fatty trying to lose weight, and that's more of a priority for me, but that's mostly a separate issue. Keeping track of my diet and all that.

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>>42737141
Op here.

I tried my best and copied you. it was delicious even though I cooked the steak all the way to medium, and barely had enough glaze to cover them.

I also like my salads dry so props on that as well

I'm doing Greyskull LP. How long should I be resting in between sets?

Been on SL5X5 for 3 months, bored of the program and thinking about switching to a 6 day PPL routine. Is this a good idea? Can anyone recommend a program? I still like the idea of strength training but I find it so boring and I want to focus on more "aesthetics" hyperthrophy based training.

>>42738948
I use a very similar rub for my meal prep chicken, I don't know why I never make fajitas with it. I'll probably make that tone day this week.

Any recs on a high protein pasta?

>>42739292
Barillo makes a 17g protein one:
https://www.walmart.com/ip/Barilla-Plus-Multigrain-Spaghetti-Pasta-14-5-oz/10309216

That's what I used. There used to be one with like 4 grams of digestible carbs somewhere but I can never find it anymore.

Are rest days necessary? will taking a rest day cut on your gains?

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Sup guys!
Are pic related machines worth using?
Thanks!

>>42739702
Are you serious? You literally build muscles during rest. And when lifting, you're also stressing your nervous system, which needs time to heal.

>>42739291
PPL isn't a program, it's a template. You might wanna try PHUL or PHAT

>>42739001
Fruits and veggies.

>>42738817
Drink a lot so you have to get up and pee. Or put your alamr clock far from your bed so you have to get up tu switch it of. Personally, I just stand right up when the time comes (either alarm or my natural time) so I don't have time to protest

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Why does my chest lack any shape at all despite being able to do 2+pl8s during working sets? Is it just high bodyfat?

>>42739983
you just look fat

also is bench all you do? throw in some flyes or incline

>>42739983
Yes. Looks like you've been bulking for way too long.

>>42735859
>>42738948
>>42738978
Fajitas are great, still tastes good even without salt.

Chicken alfredo pasta is good too, 2 tbsp of butter or what you prefer, 1 cup of heavy whipping cream, and add Parmesan cheese until it's thick enough to your liking. Throw in as much chicken as you want.

can i do bodyweight exercises everyday? or do i still need to have rest days in between like with resistance training?

Is it alright to do my rowing machine HIIT immediately before another workout day?

That by the way will involve the rows lift.

>>42735885
manlet and dyel mode

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my gym doesnt have bumper plates and im too dyel to power clean 135lbs

wat do

How much of a difference does:

>Eating body weight in protein
>Drinking pre-workout
>Consuming BCAAs

Make?

Getting into the gym now and wondering how important each of these are for stimulating muscle growth / reducing recovery times, and if there any studies that support claims?

>>42739181

Doing GSLP as well, I rest for a few minutes between compounds (2-3 depending on weight/effort), and for my accessory work I rest 45 seconds between sets (doing 3x8 on accessories)

My shit is getting too heavy for my toilet, what do?

>>42740369
On Starting Strength you're meant to do deadlifts every session until the point where your deadlift becomes much heavier than your squat. Only then do you sub power cleans every second session.

If I were you, I'd do SS until that point, and then switch to Greyskull Linear Periodization.

>>42740372
Eating enough protein makes a big difference.

Pre-workout is either worthless, or it has a very powerful stimulant in it, which in is both unhealthy and has a tendency to make people psychologically dependant on it. It's also expensive.
Save your money. Use pure caffeine if you must on days where you just don't have the energy.
And stay hydrated.

BCAAs are literally a waste of money if you're getting in enough whole protein. That's a fact at this point.

>>42740372
>bodyweight in protein
means youre eating enough protein to maximise your gains if you're eating at a surplus
>bcaa's
marketing scam unless youre an extremely high tier athlete
>pwo
its just the equivalent of having a coffee + some other amino acids that may or may not do anything

HOW THE FUCK AM I SUPPOSED TO GET 170G OF PROTEIN ON A CUT???

>>42740429
2 decent sized whey shakes and 500 g of lean meat. Done deal.

>>42740423

What if I'm trying to cut? Just reduce protein intake and expect to make fuck all gains in the gym until I'm at goal weight?

>>42740429
how many calories are you eating?

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receding hairline at 24, what do?

>>42740429

Egg whites and whey?

>>42740429
>>42740438
And that's even not counting whatever protein may be in the rest of whatever you eat.

>>42740441
Keep protein high, reduce fat and carbohydrate intake to lower overall energy intake. Pretty simple.

>>42740446
Embrace it or go on /fit/ and whine about it. Those are your options.

>>42740446

Buzz cut

At what bf% do you stop sweating Niagaras from the slightest activities?

>>42740506
Visually I'd say I'm around 13-15% bf, my calipers put me at 11.

I'm still drowning in pools of my own sweat in any room warmer than 75F. Is there salvation sub 10%?

>>42740419
>BCAAs are literally a waste of money if you're getting in enough whole protein.
Another guy here, I can't really figure out how to get 200 grams of protein a day and I usually end up having near 120 grams tops, how many protons I compensate by consuming, let's say, 4 grams of BCAAs per training day while taking no additional supplements?

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HELP
What's that tracker you log in to online that you can input your big 4 lifts and it gives you progress and charts and graphs and shit. Used it back in 2013 and can't for the life of me remember the name.
>pls r-respond

>>42740615
Same question asker here; I remember it being along the lines of starting lifts
>inb4 SS
no

>>42740615
Stronglifts app?
Macrohard Excel?

>>42740607
Literally 4grams. Why would it be anything else

>>42740627
Fair enough

>>42740621
It was a website, not an app to my recollection. I'm not being picky btw, I'll use whatever is cool. Just want to log in and see where I left off back then

I had a tooth extracted over a week ago. It seemed to be healing well. I accidently hit the area with my toothbrush while brushing and a decent amount of blood came out, enough that when I quickly put some toilet paper as makeshift gauze it got socked up semi quickly. However the bleeding seems to have stopped after about a minute. I don't feel any pain but I"m worried I just disrupted the clot and I'm going to get dry socket. I also have to work at a semi manual labor job tomorrow and the next day.

Any advice?

>>42739846
Anyone?

>>42740615
Symmetric Strenght maybe? Though if you want an all purpose app try FitNotes!

>>42740927
I've never used this exact machine, but from my experience, when it comes to chest training machines deliver something that you cannot replicate very well with free weights. This is because they (if well designed) add a horizontal adduction component to the movement i.e. they provide resistance as you move your arms in across your body.
And plate-loaded machines are generally much better than selectorized machines.

Due to the simple fact that it's a machine it's proooobably not as good for general strength development as e.g. the bench press. But it can be an excellent exercise if you simply want bigger pecs.

For the last week, my lower back has been really stiff and hurting a bit. I have no idea what caused it, as I haven't been lifting hard or doing sports very intensively. The pain is similar to when I fucked up doing squats and ended up doing a Good Morning instead. I fixed it by doing some sort of lower back rehab program which I found through SS. It was basically high-rep deads for 2 weeks straight.
Should I try that again or just wait it out?

tl;dr
>lower back pain
>no idea why
>last time I had it I fixed it by doing high-rep deads
>should I try this again?

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>>42740839
I should specify that the extraction was 12 days ago with no problems previous to this, I still don't feel any pain, I drank some cold water with no sensitivity. I'm still worried though because people on IRC are saying I'm fucked and I better prepare for massive amounts of pain.

>>42741119
When a tooth comes out it leaves quite a wound. Thing is wounds in the mouth don't heal like outside, so chances are you can make it bleed quite easily. I wouldn't worry too much however.

>>42741009
It's not garbage then! Thanks!

>>42741106
Well you're in luck. From that one half sentence I was able to fully diagnose you across the internet with 100% accuracy, and come up with personalised treatment plan, taking all relevant biopsychosocial factors into account.

Yeah, do that same thing again.

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So this is my shitty routine. Compounds are 3x5 (1x5 for deads) and accessories are 3x8-12
(Mon Wed Fri
Mon Wed Fri)
I am fully aware that I'm squatting only once per week.
I also do Curls and Tricep Pushdowns every workout.
What would you add to this workout for aesthetics?
Core work, upper back, traps? What exercises?

>>42740429
chicken breast faggot

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>>42735859
Prolly too late for OP but since he was asking, here are some fit recipes. The following two I kinda stole from fitmencook but I over simplified them so it's easier to cook in bulk. Not giving quantities either since you'll need to adjust depending on your own macros and requirements.

>Curry chicken pineapple peppers
One pineapple, diced (about 100g per serving)
Diced chicken brest (about 120 to 140g per serving)
Diced red and yellow peppers (about 250 or 300g per serving) Try to cut chicken, peppers and pineapple the same size
One minced red onion or shallot or yellow onion
Minced garlic (one or two cloves)
Curry powder or curry paste
Optional: 2 or 3 tbsp os salted soy sauce
Pepper
Oil.
In a pan, put the oil and fry the onions. add chicken and cook until it's no more pink. In a fairly big pot, add everything together (chicken plus peppers and pineapple and garlic and spices). Let cook for 30 ish minutes, steering regularly.
You may wanna eat that with the carbs of your choice. Rice or quinoa would work best.

>Paprika chicken and peppers
Diced chicken breast
Diced yellow and red (and maybe a few green) peppers (about 300 to 400g per serving)
Chopped celery stick (two big sticks)
Onion and garlic
Pepper
Salt
Paprika (you might wanna try smoked paprika)

Same as before for cooking.

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>>42740621
>>42741003
None of these are it
Somebody help please
>>42740615
>>42740615
>>42740615

Hi im in a cut, want to lose weight and i have to eat 30g of fat every day, that means that i can eat once a day 100g of smoked salmon that has 15g fat and there are still 15 g left yet?

I never thought i could eat something that delicious on a cut so it is possible?

>>42741450
That is correct.

Honestly you can eat most of what you'd normally eat, as long as you eat a little less of it.

>>42741493
Thanks!

Keep stressing about my cursed bench, 80kg 1RM doing 5/3/1, all is going up fine except for my fucking bench, what do

If you're really good at something, and you're close to setting a new WR - how do you go about getting a sponsor? Do you go like "hey, I'm really good at X. Would you like me to wear your products as I do the official/unofficial WR attempt?"

>>42741493
Also if i eat those 30g of fat the loss wont be slower? What about remove those 30g of fat and eat less kcal? Is possible or is bad?

>>42741537
Why are you doing 5/3/1 when your 1 rm is 80kg

>>42741553
I moved to it from SS, I know I shouldve done TM, but I prefered the lay out of 5/3/1 my other lifts are 153 142 60 diddly, squat, ohp

>>42741275
>boiling chicken
please tell me that's a joke

>>42741227
bump

>>42741553
Anyone?

what's the dividing line between good carbs and bad carbs? people here are always memeing about carbs being bad for you, yet they recommend eating oats and lentils, which are mostly carbs

>>42741540
I mean this, anyone help pls? What happens if you eat 0 fat in a cut for 2 months ?

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>>42736617
no it will just be hypertrophy for bit instead of strength no biggie.
>>42736658
no its just that he is weak and he is catching his breathe.
>>42736674
butter.
>>42736718
nah, hernia is excruciating pain and you would feel a lump where your intestines shifted. you would know if it was a hernia.
>>42737030
2 20 or 15 lb lb dumbbells and a bench will get you every body part except legs.
>>42737072
she doesnt want you. ditch her.
>>42737076
you wont overwork but whichever one you do first will be stronger than the second one just due to lack of energy.
>>42737786
deadlfit is mostly leg. push with your legs and you wont pull with your back and wont hurt ur back.
>>42738213
get a strap for grip. your grip will never keep up with back on deadlift. train your grip after your working set of deadlift. also try rack pulls to help with lockout.
>>42738472
yes salmon is good. fat has a lot of sterotypes about it. there is good fat from fish and bad fat from fried food. not all fat is the same.
>>42738636
no such thing as targeted. and those areas are the last to lose fat in.

>>42741591
Sorry for the late response, but I think you need more volume/frequency for your bench. Hit it at least twice a week go hard on your 5RM and do back-up sets of 10 reps. Maybe try candito's routine? Spoto press is great

Do you guys think it's possible that some people are just weak pieces of shit and will never make it?

I have been working at squats for the past two years and I'm still stuck on 175lbs. I can sometimes do 175 for 3x5 but that seems fleeting and I eventually fail that several times in a row. I weigh 230 so I'm not a Skelly and I have fixed my nutrition and rest. I've combed the internet for every how to squat video and article but I still get no where.

Really starting to suspect low test

>>42741674
Have you tried lowbar? Do you follow a routine? 175 lbs is pretty low for a healthy male that's been doing strength training for 2 years m8

>>42741695
Been doing SS with lowbar since I started lifting to shed my fatass two years back. I was 400lbs.

I have been able to push up to a 250lb squat before but that was belted. I stopped doing belted though because I was failing my warmup sets with 190lb.

>>42741723
Forgot to add. My deadlift work set is 335 so that's going somewhere I guess. I pull conventional.

I know girls that squat more than that. It's not a test problem, it's a being a piece of shit problem

>>42741729
How tall are you? Nice weightloss, are you still eating at a deficit?

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>>42739291
I do OHP/bench, back, legs for a 6 day rotation. i switch out ohp and bench after 2 sessions so each week is one or the other. energy levels are great, and making good progress.
>>42739702
yes rest days are needed. when your muscle isnt being used is when it actually grows. alternatively you can do a split where one msucle rests while others are trained. see my post above.
>>42739983
bench doesnt seem to grow size in chest. try adding in cable flies and dumbbell bench for a month and see if there is a difference.
>>42740118
you prob want to rest as well but bodyweight isnt as intensive on u so you should just gauge how you feel each day.
>>42740429
you dont need 170. its per lean body which is about 100lbs on most people. so 100g is fine.
>>42740506
sweating is different for everyone. you may always sweat.
>>42740607
you dont need 200g, its per lb of lean weight.
>>42740839
your fine. when i had my teeth removed i bled occasionaly for a good 2 weeks. you wont die. just be careful when eating and brushing, go slowly.
>>42741227
its a bit of a mess. check my first comment here for a good idea at ppl. your shoulder day is fine, but add lateral dumbbel raises. your bnech deadlift day is disgusting.
>>42741539
go win a contest and chat with other professionals at those contests. also having an instagram following will help.
>>42741646
for lentils is carbs minus fiber so the carb value is lower. but to answer the rest of it, white bread is bad carbs as its simple carb which is converted directly into sugar and things like farro are complex carbs which provide better energy and health.
>>42741647
weight loss is calories in calories out. you could lose weight on mcdonalds provided its under ur tdee. also if you are so worried do keto and eat salmon every day.

>>42741723
>>42741729
How's your bench and press?

>>42741735
I am only 5'11. When I got down to around 200ish lbs I upped my calories back to maintenance and kept lifting. I fucked up my diet for a while and now I sit around 225 to 230 . I thankfully reined my rating habits back in at least.

>>42741745
Bad. Bench is 150lbs for 3x5. OHP is 120

>>42741748
Are you happy with your current bf%? If not you should probably do more HITT and see the weighttraining as something for the side. It sounds like you are eating just enough to maintain your current weight but not enough for strength gains, which can be a shitty position to be in if you lost weight and don't want to gain it back. I could be wrong though.

>>42741753
And you're still doing SS, right? What have you done, programming-wise?

>>42741739
Thanks for your answer, I'm >>42741227
Wouldn't it be easier for me to switch to Reddit's PPL then?

Is having lots of hair on your body a sign of high-T?

>>42735859
is it viable to do a reverse barbell curl into a overhead press?

>>42741828
No, reverse barbell curls are meant to be light weight because you curl with weaker muscles in your arm. OHP is a compound movement where you use your deltoids and triceps mainly. To exaggerate, it's the same as curling the same weight you squat.

>>42736415
>>42736433
Biking.

>>42741837
squatting the same weight you curl* damn it. Props if you can curl 120k lmao

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I've been jogging and lifting weights for the past three months 5 days a week with breaks on the weekends

Been really feeling outta it and today is the first time I missed my scheduled workout although I could still do it around the late afternoon. I want to just chill from workout for a week though.

Is that a bad idea? Am I gonna lose a good amount of muscle and stamina I've gained?

>>42741275
Hum not really boiling. More like steamed.

>>42741670
I'm thinking of doing 1 more cycle to make it 3, and then moving to candito, then either phat or ppl, also, is candito made to be done for 6 weeks, or is a cycle 6 weeks?

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>>42736467

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Is this accurate to calculet my bf? http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
>pic related my results
>inb4 manlet

So a typical dinner in the Netherlands is an AVG, which is potatoes, some type of meat and a type of (green) vegetable.

I intend to eat the same during lifting, but should I supplement anything of the above for a (healthier) substitute?

>>42736381
stop. Just stop. Even I have better gains then you. Stop. You do not know what proper dieting is.

>>42735859

Is this too much volume for my twice a week Pull workout? Should I get rid of pulldowns?

4xf pullups
2x5 deadlifts
4x8-10 db rows
3x8-10 pulldowns
4x12 face pulls
3x12 cable curls
3x12 hammer curls
3x12 shrugs

>>42742897
Whether it's too much volume or not varies from one individual to another, but you're right that doing pulldowns doesn't make much sense since it's basically the same as pullups and you're already doing lots of those.

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>>42735859
what kind of carbs should i eat pre workout (2 hours before) ? complex or simple,can i mix them?

What is a more healthy alternative to breakfast cereals? Oats?

>>42743286
Try both on diff days and see what works for you
Oats or something similar versus something more fast acting, a banana or candy

been going to the gym for a month now

solely been doing barbell exercises... noticed my left arm (the jerkin arm) is still considerably larger than my right

what should i do? just keep going with barbell shit and chins/pullups and don't worry it or should i start targeting my right arm more than my left?

Pretty dumb question: should I add tea to the water counter on myfitnesspal or it doesn't really count as water? No sugar or sweeteners, just plain tea

>>42735859
this is probably dumb as fuck but

the Greyskull routine says to do 5x5 or 3x5 of 3 exercises each work day - does this literally mean i just lift/pull/raise the bar 15/25 times per exercise and just leave? Or is that the max or something

Or am i supposed to do lighter sets then do the listed sets at max weight or something. IDK - i cant lift many more times than that at max weight because of low strength but it doesn't feel like a big workout in terms of like endurance or stamina

>>42743643
yes it counts as water

>>42743613
They're gonna get in balance as you go

>>42743643
It's literally water with added flavor, so yes

>>42743673
bro you got a lot to learn

you have to warm up sets first, start off with the empty bar and do some reps of that to get your muscles used to the movements you'll be making, then add some weight

do 1 warmup set with the empty bar, then another 3 warmup sets with progressively higher weights as you get closer to your working weight and then do your 5x3 or 5x5 or whatever

as you get closer to your working weight do fewer reps or you're just gonna tire yourself out

e.g. if you're lifting 100kg do an empty bar set of 5, a set of 5 40kg lifts, a set of 5 60kg lifts, 2/3 80kg lifts then go do your work sets at 100kg

just example numbers but something like this will work

>>42743699
ok man thanks i'll report back in 6 months if my left arm is still twice the size of the right

>>42743724
Oh.

that explains a lot

>100Kg

fuck me i can barely bench like 30 - i'm so fucking weak ;_;

any $100-$200/month 2500 calorie grocery lists?

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>>42735859
should you count the bar, i always feel like cheating when i do it

I want to start IF. What's the best windows for weight loss?

Should I just start with 16 hour fast, 8 hour eat and gradually work it up to 20 hour fast, 4 hour eat?

>>42743857
Everybody in the history of ever has always counted the bar.
You don't see "yeah the World Record is this and that... plus the bar, of course". It's just one fucking total number.

>>42735859
Hello im in a cut and i have to eat 30 g of fat daily, i read on internet that i can eat butter or margarine, is that correct ? if so which one ? and do you recommend any specific brand?

I know it is ok if it fill my macros but i want to eay the more saludable possible, thanks

>>42743920

Don't eat margarine. Eat butter. I like Land o Lakes

>>42743925
what? are you sure? i read butter is evil and margarine is good, also butter has more satured fat than margarine,

im totally confused now, thanks for your reply, pls respond

>>42743941

>Older trans-fat based and newer palm kernel oil based margarines are clearly worse. However, the Lyon Diet Heart Study found replacing mostly butter with canola based margarine in a Mediterranean diet reduced heart attacks and cardivascular mortality by 72%, arguably the best dietary randomized trial outcome seen to date. So the fat source and processing in the margarine are of paramount importance.

Just make sure you're using good margarine. Lots of them are loaded with trans fats.

>>42743969

oh ok thanks will buy butter then, was great ask in /fit/ before buy on of both, 1 hour ago i almost bought margarine

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>stretch marks on my bicep
I'm told this is a sign of good gains but I don't know how to feel about it. I have this almost obsession wondering how people judge and think about me. What do I even do bros?

>>42738541
which sort of app do people use for their workout log? ideally it has support for alternating workouts like that.

>>42744018

I use Strong and paid $4 for the "premium" features.

Or if you're a cheapo just use your note pad. The free lifting apps tend to be gimped

>>42744003
Better to have stretch marks from how big you are getting than stretch marks because of sagging skin

t. someone who has both

>>42738213
Do doo doo deadlifts. It's deadlifts in a diaper so you're free to release your bowels as you lift. Really allows you to let loose.

Also in a cut, what milk is recomended smiked, semi-skimed or whole milk, soja or oats milk ?

what is the more saludable?

>>42744256
Smiked is best. Smiked milk.

If I want to bulk to 250lbs, do I need to slowly ramp up the calories from my tdee or can I just jump straight to eating ~3500 a day? Will it balance out in the long run, or will I just get and stay fat?

>>42744348
thanks

>>42744356
You know it my dawgg. Smike dat shit sucka.

>>42744351
If youre now cutting, stay at maintenance for 2 weeks. Then add calories till youre around +200 from your TDEE and stay there.

>>42744365
what?

i look shredded in car window reflections
is that how others perceive me? or do they see the same dyel i see in the mirror?

>>42744383
Smike your milk, faggot. Smike it.

>>42744400
what is smike? can you use another words? sorry im not english

>>42744425
You asked if smiked milk is recommended, and I am saying that yes, smiked milk is recommended.

>>42744442
thanks very much for answer!

>>42744399

>Set up your camera to take a picture on a timer
>Stand in front of it
>Take picture

This is how others see you. Mirror is a poor constant as everything is flipped.

>>42744544
You are welcome! Yay!!! PENIS!!! (this is english expression)

guys any tips on how to get my dumbbells into position for heavy db overhead press? do i just clean each db before sitting down or is there a way that I'm missing. For db bench I can use my knees but not sure how to do this for ohp

>>42736718
Idk man, I got a hernia from falling out a tree as a kid and it didn't hurt

>>42744084
If only sparrow knew

>>42744399
don't forget that there's a small curve in the glass, you look bigger in car windows. Compare yourself to windows vs car windows

>>42744850
https://www.youtube.com/watch?v=-J8Ex7wKifo

this should work for quite a long while for a beginner

ask a spotter to help if it doesnt

>>42745120
thanks bruh i'll give that a shot next time. no spotter cause homegym

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How do I fix this mess

>>42745152
lift

>>42745152
lift, you are skinnyfat. don't worry about bulking and cutting yet just get on a linear progression program and come back in 6 months or when you stall

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Okay guys I browsed through the lyles diet plan and came up with key notes including these.

6 week RFLD
1 meal a week uncounted (not being retarded though)

Around 700 kcal a day, 150-175g of protein
8x 1g fish oil capsules
a multivitamin
5g pan salt (50% NaCl, around 40% KCl, rest Mg etc)
2g himalaya salt (NaCl)
1/4 teaspoon Mg sulphate
Intraworkout shake has 1 tablespoon of dextro (glucose), no other direct carb only source

I drink enough coffee by default to get around 300 mg of caffeine, I will throw in 2x 100mg tablets to get around 500 mg a day. Cant buy ephedrine in my country.
Will cut volume at the gym to around 2 sets from 4, maintain intensity (weight on the bar) as best as I can. Will workout around 3 times a week, mostly upperbody focus as knee rehabilitation allows.

What do you guys think? I hope not to die, and to lose fat. 108 kg / 188 cm 24 yo dude. Fatty obviously.

How the fuck do I prevent the oats from falling to the bottom of my protein shakes?

>>42745453

shake it

https://chat.whatsapp.com/Ca05BN551kE8SqsHL0uioT

feel free to ask anything fitness related

I've recently noticed that when I'm doing squats, a big cluster of veins pops out where the front of my arm meets my chest.
They only come out when I'm at the bottom of a squat, before I start pushing back up.
They're not visible otherwise and I can't seem to make them pop out by doing anything else.
What the fuck are they?

How many grams of fiber should I get a day? And what is that in terms of food?

How the FUCK am I supposed to count the calories I burnt during my suicide drills or any sprint? Am I just gonna have to eat like 500 more calories? No calorie calculator has sprints on the menu.

>lost 20lbs in a month with little to no exercise, just not eating like a moron
What the fuck just happened

How the heck do I grow hamstrings? I seem to only be able to activate glutes and quads with squats even though my diddles are better than my squats.
What gives? My legs look unproportional with big quads and no hamstrings

>>42736381
how tall are you?

thoughts on aripiprazole (anti psychotic) and mitazapine (SSRI)? also are resistance bands a meme?

>>42746791
6'1

It so happens that I now get about 8 hrs of sleep, I'm used to getting 9 ish, how much will this hinder my gains? I have a rest day between training days

>>42747003
8 hrs is good, there wont be any difference. unless you do like 12 hrs of manual labour every day

>>42747029
That's good, I was always very obsessed with getting enough sleep, on the same topic, what if I sleep 7 hrs, then wake up, eat breakfast, then sleep 2 more hrs? what effect will that have if any?

>>42747099
Your body needs to be in deep sleep to make gains. 2 hours might be enough to get you there.
Try getting an app on your phone that measures your sleep.

Hi, is this simple routine passable for an intermediate lifter who's short on time?

A:
Back squat, 5x5
Barbell bench, 5x5
Barbell row, 5x5

B: Deadlift, 4x5
OHP, 4x5
DB Curls, 2x10

AxBxAxx
BxAxBxx

With the exception of DB curls, the sets would consist in ramping up weight until lifting at 5RM for the last set.

May do accessory BW exercises (crunches, planks, etc) and cardio on off days.

>>42746745

Do Romanian deadlifts

>>42747276
How much time do you have and days?

>>42747276
Why not do rips intermediate routine, you can add assistance lifts there.
btw

How do you handle clothing sizes, fit? It's like all clothes are designed for skinny fat numales. Always tight across chest and shoulders and sagging at the bottom.

I've seen more and more recently that foam rolling is a meme and doesn't actually help, are there better alternatives?

probably a very stupid question, but what part of my body is getting worked when i do a deadlift? feels like my arms are the only body part that get tired although i make sure to keep them fully extended throughout so i am not sure why they are sore

>>42747706
This boggles my mind, how much do you deadlift?

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Trying to get into Supps. In particular, pre-workout.

Anyone have suggestions for a good pre-workout for a first timer?

>>42747746
not very much yet to be honest

been doing stronglifts and i've just hit 75kg on it for 5 reps

considering switching to a different routine with more of them because i have been doing more reading and everyone suggests that SL doesn't have anywhere near as many deads as it should have and far too many squats compared to DLs, Benches and OHPs...

suggestions?

>>42747804
it makes 0 sense for you to feel diddles in your arms at all other than your forearms

>>42747763
Do you want your kidneys to give in at 22?

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>>42747706
It might be your grip thats making your arms feel really tired, usually thats kinda how I feel once I'm done deadlifting and the rest of my lifts that day.

>>42747860
They that bad?

>>42747870
Yes and if they're legal they don't work

>>42747861
>>42747849
i think maybe i just need to wait until i'm lifting higher amounts before i get more sore generally

pls respond to my question of what program i should do to do more deads i need a spoonfeeding

>>42747900
If you are lifting 75kg just do ss and eat sufficiently, I am assuming you are a skelly

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How does your family handle the fact that you use supplements?
Gf is pretty cool about it, parents are meh, grandma loses her shit about it constantly

>>42747870
the main stimulant in most PWO's is cafeine, just get some pills or drink a coffee if you have a hard workout coming up.

>>42747923
sadly no i am pretty chubby so i'm trying to lose a fair percentage of body fat

currently cutting at a 500 calorie deficit so that in a couple months time i'll look more normal and actually have something to show for my muscle development instead of just being a fat dude that's a little stronger than before

Not grocery related but is it true that cardio kills gains? I'm lifting regularly, but I'm also trying to shed 50 pounds. I've noticed I lose more weight now that I've added stair machines into the mix. Before I was just on the treadmill.

I'd honestly probably prefer to just lose the weight but I don't want my weightlifting to go to shit either.

How am I supposed to find what type of training works well for my body? Ive been "lifting" for a few years but have only been eating enough to gain weight for 9 months or so and I am about to start a cut.
How should I approach my next bulk?

>>42747900
>>42747999
I would just keep following SS because you'll still be making gains as a beginner while losing weight albeit maybe not every workout like if you were eating at a surplus. Deadlifts I feel like you could probably do 10lbs heavier each week or maybe more, i'm not that knowledgeable

How the fuck do I get creatine into me?

I have a beta stomach and can't consistently drink shakes cuz I get sick for whatever reason, but I used to do protein shake + creatine supplement.

Then I tried Gatorade minis w/ creatine supplement but I feel like I wasted half the serving on the side of he bottle cuz it wouldn't dissolve.

What do

>>42748369
empty the scoop in your mouth and wash away with water, duh

>>42742818
anon if my tdee is 2,499 is a goal for 1,800 a day too low? will I not see any muscle development at all at that point? (6' 170lbs)

>>42747332

3 days, but I'm not quite sure how long could I afford to be on the gym. I'll be going to grad school in the US soon.

>>42747349

Do you have an example?

>>42748412
1800 is starving ethiopian tier

>>42748432
texas method my dude, google it. legit as fuck

>>42748384
That sounds unbearably disgusting.

what is a good protein shake that won't accelerate hair loss

>>42748439
brother I've already been to the gym, it's six p.m., and I've only had 1,100 so far. and I feel full. waking up at 6 for push (ppl thing) day tomorrow, need to sleep by 10, so I only have 4 hours to eat 700+ calories? how the fuck is this possibru. I'm only drinking water/tea and primarily eating chicken/vegetables/brown rice/fruit that kind of shit idk what to do man should I make protein shakes or something? not trying to bulk but also don't want to be auschwitz

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>>42748503
oh fuck I looked at the clock and it's 6:45 tfw when you're never gonna make it

scallops in pan with a little olive oil and some reduced sodium teriyaki sauce, hibachi style. brown rice and veggies of choice. fit as fuck

>>42748447

Thanks bro, will do. I hope the resulting routine looks more less like the one I posted.

Is reddit's PPLPPLx a good program for aesthetics?
Honestly it looks more fun than GSLP that I'm doing right now

>>42748761
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ this the one you're talking about? started it today and it seems breddy solid

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Could use some guidance. Bit lost right now.

I have been doing Stronglifts and Texas Method before, (plaets 1/2/4/4 (diddy form was wack)) been some time since I trained due to injury. I have healed up and corrected past mistakes with a coach and I want to start again with the training.

I am unsure on how to proceed. Do I restart Stronglifts (or Texas Method?) but with my new and improved form? I made disgusting strength gains on Texas but since I've lost strength should I restart everything or what? (A couple of months have passed since I did TM).

A friend of mine recommended a 6 day split with each day focused on different bodyparts, what are the benefits of this?
Will 3 days of full body differ much from the 6 day split results wise? Hypertrophy vs Strength?

Is there a good intermediate between hypertrophy and strength that can be done in 3 days?

If you guys are willing I would like to hear the pros of 6 day programs (4-6 days w/e).

Hypertrophy bros enlighten me.

>>42748857
yeah, that's the one

>>42748761
Are you a beginner? You probably won't be able to handle 6x/ week

>>42748918
I've been training for 1.5 months currently after a break. (Been lifting for like 3 months before that)

>>42736467
PHUL or Wendler's 5/3/1 are pretty good, they're both 4 day splits and you'll certainly be able to do them on the 4 days you have off. I'm not sure how doing 4 days on will do but either of those would be good imo. But if you're going to do 5/3/1, I'd suggest you modify it so that you're benching and squatting 2x a week.

>>42737076
You'll be fine, it's just that the second lift you do will be weaker than usual. I'd suggest either rotating them weekly (either swapping which goes first or which one you do that week), unless you're using OHP as more of an assistance exercise (in which case you're fine doing what you're doing)

Most accurate TDEE calc out there?

>>42749302
this please

>>42749302
>>42749370
nsuns after you fill it in for 3 weeks straight

>>42735859
To prevent this from being a blog post I'll keep it simple. Fell into a depression and developed anxiety attacks but used to post here. Came back after hearing about Rich Piana's death and am wondering why I ever left this board. Rereading the sticky and everything is slowly coming back to me.
My question is, how do you cope with anxiety attacks? I don't want to get on meds but holy fuck they take hours of my day away and leave me feeling fucking fried.

>>42749403
Thanks, looks awesome

>>42749403
wuht

I haven't lifted in 3 weeks starting tuesday. Should I lift? Seems like a plebeian activity now

>>42738777
I've been doing his routine for the last 2 weeks (just finished W2D5). I'd say my OHP has gone up about 5-10lbs since I've been on it; before I started I was only able to hit 150 for a set of 5 and just 3 days ago I hit 160 for a set of 4. Now my top set on week 3 will be 150 for a set of 6. Might be able to hit 175 if I'm fresh, when before 1rm was about 165. He gives you the option to use it as an accessory lift on days you bench, do that. As for bench volume, I've definitely made some progress on it as well. It may not be the best for bench progression, but so far I've seen improvement in endurance, power, and strength. I'd highly recommend it so far, but I haven't finished the program so I can't say for sure. Just watch out for W2D4, it's fun as fuck but you'll be sore for days even if you're used to squatting high volume

>>42740369
You'll be fine power cleaning with the smaller weights. The initial pull is easy, it's the second pull that you need to focus on. I'm not sure exactly how Rippetoe teaches it, but one of my gym buddies went to one of his seminars and has a terrible PC. Remember, the bar DOES bounce off your upper/mid thigh in a PC. You'll be stuck under a 160lb clean if you try to muscle it up without proper technique (unless you're strong or know how to properly muscle clean)
If you really were concerned about the size of the plate affecting your clean, just work on hang cleans until you can hang clean 1pl8

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http://imgur.com/a/6dpik
So link attached is how my diet looks at the minute, I've also attached my lifts from the SL 5x5 app. Is my diet ok?

This is my 4th week back at the gym now. I finish each session with 3x8 chin ups.

My question is my bench press has always been low as fuck, but I can dip a lot more weight and dips seem to work my chest much better, should I switch over?

Also my squat is low as fuck again. I can't seem to get my stance right, at the minute I'm getting DOMS in the muscle that runs down the side of your hips and into the thigh. How long of a break can I take inbetween reps on squat?

>>42741972
One cycle is 6 weeks. The 6th week you either deload, find your ORMs, or repeat the program. As for your 5/3/1, it's definitely lacking on bench volume. And squat, and OHP volume. It's easy enough to modify, just add the exercises to another day. For instance, bench on bench day and deadlift. Squat on bench day and squat day. OHP on OHP and squat day. Bam, now you have sufficient volume

>>42741647
If you ate 0 fat for 2 months, you'd probably get fat and become very lethargic and sick. The getting fat part is just a guess on my part, but the other 2 are very real. Fat is a necessary macronutrient in producing many many chemicals in your body. If you cut fat out completely, your test levels will drop and you will probably get sick. If you're going to cut out a macro completely, cut out carbs. They are very helpful but not necessary like fats and proteins are

>>42736381
What's your routine?

>>42749403
yeah I've been using this the past few weeks, big help and takes a lot of the guessing out of it

>>42749708
Bump

>>42749408
vipassana meditation

do it every day

look up gil fronsdale or jack kornfield

this is an old but extremely good and through introduction to vipassana (insight) with guided instructions and a no bullshit approach that is aided by buddha myths but completely secular but still spiritual. the repeated practice of non judgemental awareness of your anxiety is how you both cope and thrive with anxiety, anon.

What's the best way to get male pornstar veiny as fuck forearms?

>>42749888

http://www.diydharma.org/inner-art-meditation-cd-1-jack-kornfield

forgot link

theres like 8 'CDs' to download

Best way to reduce DOMS and increase recovery time?

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PLS hELP Hey so just to confirm is ~1,800 calories/day going to be enough if 19 5'11'', (without shoes, 6' on) 171 lbs if I want to lose a little fat while also build muscle? I have a routine down (doing a six day/week PPL, the reddit one) and I just have no idea how much to cut

>>42750006
>increase recovery time
?
sleep and eat enough

>>42750024
>5'11''
MMMMAAAAANNLLLEEEEEEEE-
>(without shoes, 6' on)
oh nvm you good homie

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Guys is my body fucked?
Everytime I work out my dick laterally shrinks to like 1/5 of it's flacid size.
>have a booty call
>Going to work out first
>pump.jpg
>dick shriveled up
>get to girls house after work out
>dickstillshriveled.jpg
>can't get hard she don't know what to say I leave
FML senpai I can never talk to her again

>>42750196
I get gym cock too anon.
Why the fuck would u go knowing you were still recovering?
>What is Gatorade

>>42750196
Ya done fucked up, never do a full workout before a date. Get your workout in at like 50-60% and then when things start getting sexy:
>Front belt loop row
Grab her front belt loops and pull back in a row motion till she's up on her toes, hold position.
Great for back and shoulders
>Ass grab curl
Grab her ass and pick her up in a curling motion, hold position

Depending on hand position great for biceps and triceps

Chicks are kind of like total gyms you can stick it in if you know what you're doing

>>42750060
people literally don't believe me when I say I'm technically 5'11''(I am probably 5'11 3/4'' or some shit but actually explaining this is sperg) and they always say "no anon you look like you're 6'1'' at least wow'' this just makes me feel weird I know I'm above average height but not like, super tall

>>42750030
Yeah I get that but for me it seems that even when hitting my macros, doms comes around and fucks me up

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Need some help here, this are my lower body days but I dislike the leg curls, leg presses and all that gay shit, I'll also be doing regular deadlifts 1x5 instead of romanian

I want to remove all the crap outside, squats, diddlys, calf raises and abs and also add barbell hip thrusts

how do I do this without creating imbalance in my legs? for me I'd just go in on LOWER A for example, do deadlifts followed by hip thrusts or some shit, then do some raises, ab, and go out

Any simple Skyr salad dressings and/or sauces you guys mind sharing? something not over the top with ingredients nor calories

What kind of stretching should I be doing if I am unable to squat properly let alone ATG?

>>42750765
>>42750765
>>42750765
bump for this

got rid of t-rex legs and now scared of them coming back

I hurt my back about 3 months ago while skiing and haven't been able to workout really since then. Gained like 15 lbs while being inactive and need to get back into shape. I've lost a ton of strength based on how my workout today went. I was doing 531 and just going through weight increases per normal. However, to get some of those numbers back I wanted to go with a plan for weekly increases and decided on my own take on the GZCL method.
T1 Lifts done with 3x5 at 95% of my 5RM
T2 Lifts done with 3x10 at 75% of my 5RM
T3 Lifts with a weight I can do ~10-12 times

Monday: T1: Squats, T2: Trapbar Deadlifts, T3: 2xLower Body Assistance, 1xCore Assistance

Tuesday: T1: Bench, T2: Incline Bench & Pendley Rows, T3: 2xUpper Body Assistance, 1xBicep Exercise

Thursday: T1:Deadlift, T2: Front Squat, T3: 2xBack Assistance, 1xCore Assistance

Friday: T1: OHP, T2: CG Bench & Pullups, T3: 2xUpper Body Assistance, 1xBicep

Progression, pretty standard 5 lbs on upper, 10 lbs on lower. Plan would be to run it for 8-12 weeks to get my lifts back to where they were then switch to a more standard GZCL

>>42751509
>>42751509

>gay stuff like leg press
>wanna do barbell hip thrust

>A
DL
Squat
RDL
Calf
Abs

>B
Squats
Hip Thrusts
RDL/Stiff legged DL
Calf
Abs

You need either leg curls or RDL to build your hamstrings (considering this is more hypertrophy oriented)

If you're afraid of Trex legs, just go light on squats, 3 sets of 8 to 12 reps.

i do 5lbs of sugar and lump fat-grease, oil, plus chug it down with a lil Xtra SALTs in them, haha. Wdy think =)

Is there a way to know if you have shitty insertions, zipper abs, visible jawline or good frame when youre fat? I dont know if its worth it to lose weight if Ill still look shitty after 5 years