QTDDTOT

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>>42779155
I want to get from benching 225 for sets of 5 to benching 225 for sets of 8, and focusing on hypertrophy at that weight range. Do I keep following a strength program to get my reps up? What's my best way to progress to that.

>>42779155
what are some decent online gym shops in EU?
looking at gymshark and got quite interested in the water jug, their long sleeves and shirts

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Repostin'

Does anyone have any good resources for fixing uneven soldiers? As a kid in high school, I used to carry heavy loads on my right shoulder exclusively for three years. Apart from switching to carrying all loads onto my left shoulder for the foreseeable future, does anyone have any advice, because this really fucking sucks. Also, I have uneven hips.

>>42779155
Tips on improving upper body SS program:

> bench press/press 4x10 @ 70% of working load after regular 3x5 sets
> adding weighted chin-ups 5x5 every training session
> lateral raises and curls 5x15 every training sessions as well
> doing cable rows as conditioning on non-training days except sunday

>>42779349
Just lift. Srs. Don't go for dumbelss or anything silly. Do a basic beginner routine, bw conscious of your form, stretch, and in no time you will be balanced.

>>42779404
Happy to hear that is a solution, since that's what I am doing.

>wear glasses
>always have to take them off before I do something athletic

Should I get contacts? I've never had them before, or should I just try and get eye surgery?

Any anon's with higher blood pressure? I sit around 130's/60's before my workout. Any recommendations, or do you think it's white coat syndrome?

>>42779543
130/60? do you mean 130-60/whatever?

>Hit the gym 4 months ago
>Finally convince a girl to be attracted to me after a year long dry spell
>nofap for 4 days
>get her in my bed
>makeout for several hours
>feel her thighs, its really wet and slippery
>ask if she's hot, because shes sweating a lot
>she thought I was being funny
>eventually cum on her face
>shoot like 4 ropes, can feel my balls draining, dick hurts afterwards

In the past if I nofapped for any amount of time, I'd get a gloop at most. This is the first time I've shot ropes. Is she a succubus?

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>>42779463
Contacts are for girls and insecure fags. Get pic relatee instead.

>>42779587
Upper number is in the 130s, lower number is in the 60s. Systolic(?)/diastolic(?)

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my goal is to build as much muscles as possible (i am dyel as fuck). Just started it
I found this PPLPPLx programm in pic related. It focuses on heavy compound lifts and later on short breaks in between sets with lower weight.
Description:
t’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump.


the pic only shows the first PPL routine, the second can be seen in the link
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

is my programm good for building mass? i just started a week ago.

>>42779617
Don't know if it's related, but I'm: 6'2, 195, 17%bf

>>42779617
130/60ish is not that bad (yet). what's you age? do you eat meat/dairy/eggs?

however having a 70 gap (normal is 30-40) at not such a high pressure, means you have a relatively high pulse pressure.

it could be genetic but it could also mean some serious shit is going on with your heart and/or arteries. if these are your typical numbers i'd get checked out by a specialist

(medfag)

Can /fit/ tell me if I understand this correctly?
In order to lift heavier, I need to accumulate more body mass. For more mass, I need to eat more. I continue and repeat this until I'm content with my lifts then I cut for aesthetics. Sound right?

>>42780029
>In order to lift heavier, I need to accumulate more body mass
Well sort of. Lifting increasingly heavier weights is what stimulates your body to want to build muscle. This added muscle will in turn make it easier to keep lifting increasingly heavier weights. But for it all to happen, there has to be a surplus of energy i.e. your nutrtition has to be on point.
If you're getting fat however, you're pushing up your bodyweight too quickly.

Is meditation a meme?

>>42780071
Ah, I understand. The trouble I having is increasing my lifts. I can't go to failure since I don't have a spotter. I've noticed my weight increasing but no noticeable body fat difference. My biceps have grown and my thighs have tightened. I suppose visible change takes time. I'm on my 4th month of lifting but I'm optimistic with the results I have now.

I have severe problems with my wrist. Sometimes I cannot put any pressure on it when bended at all. Push ups are a no go since it hurts too much.

Is this some fucked up wrist syndrome or can I stretch this out? Dumbbels are fine, so long as I do not bend at the wrist.

This will undoubtably sound retarded, but when people tell you to cut all sugars from your diet, does that mean that you also give up on fruit like bananas, peaches or apples? Or stuff like onions that also contain sugar

>>42780270
>The trouble I having is increasing my lifts
Same as everybody else then.
Almost everything there is to know about resistance training is theory, tweaks, tricks, and methods on how to increase your lifts. That is literally what it's all about.

If you're having trouble, you can either start studying to find out what's not working. Or you can get on a proven routine. There are many available for free.

>>42780317
cut out obvious suger like soda and shit, no need to go total autist about it. Some suger in forms of fruit is ok, but don't eat fruit all day. Keep it simple sonny cmon.

>>42780329
Appreciate it man

>>42780317
these are high in fiber, water and micronutrients. you won't get fat from fruits
the bad thing about table sugar is that it's half fructose wich is the bad stuff. sugar in fruits are usually more than half fructose, but there is far less of it in it. Don't worry about it

>>42779155
upper/lower routine 4x week with only 1 rest day interval(u1xl1xu2xl2xu1xetc...) or a ppl 5x week?

Should I deadlift once or twice a week? right now I do it twice a week

>>42779699
I'm 21 years old and >>42779652

Measured today during my workout and it said I was 124/70. It seems like I fluctuate a lot. I don't think it's genetic that I know of, and the most recent time I went to the doc they mentioned something about stress.

what does it mean when you eat so much that your belly starts to ache?
Happens a lot when I go to a friends house and we all eat a shit load of food, a lot of meat and pizza.
I just eat and eat because it seems hunger never ends then eventually tell myself to stop and once I do, shortly, my stomach starts to ache.

wonder if its from fasting till that

>>42779395
Please rate/critique this

>>42779349
>Also, I have uneven hips.
Check with a doctor, it might go all the way down to the feet and be fixable.

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I need to drop some weight been bulking for last year, and im sick of it i just want to drop down 10-15kg and be athletic.

I have been working manual labor 5 days a week the last two weeks, and cut my calories significantly i have not been the gym in this time due to time constraints but is there any harm dropping calories low and not lifting for a short period of time.

Next week i am gonna start a PPL split aim for 5x a week.

Will daily meditation really make that much of a difference?

How difficult should farmers walks be? Right now I'm going heavy enough that the weight is slipping out of my hands during my second and third sets. Should I try going a bit lighter and holding them for longer?

>>42780891
>I just eat and eat because it seems hunger never ends then eventually tell myself to stop and once I do, shortly, my stomach starts to ache.
There's a slight delay between you eating something and the stomach sending a signal to your brain like "hey dude we are full here, thanks for the meal breh"

So if you eat fast, you end up consuming food in that period between your stomach getting full and the signal being sent

Just eat slowly, fatty

>>42781137
>So if you eat fast, you end up consuming food in that period between your stomach getting full and the signal being sent

makes sense, I've actually been chewing slowly since I used to eat so quick. Can even appreciate food more

>fatty
I'm shredded m8

>>42781114
I did it for 30 days in a row once, and by the end, I found it relaxing, and for a little while afterwards I had fewer intrusive thoughts. Just for five minutes a day.

Any Anon here that cut from a high bodyfat (18-20%) post bulk? I'm going to have some pretty high BF after my bulk right now and my cut to abs will be reaally long.
A cut at 0.5kg/wk will be really long as I'll have ~13kg to lose. That's about 6 months, I can't imagine myself cutting for 6 months as I've already spent so much time cutting from failed bulks.

Any general advice for long cuts, and if I even should cut for that long?

I work out, eat healthily, and get 7-8 hours of sleep a night. I even take vitamin pills to make sure I'm not deficient in anything. Why the hell am I tired all the time?

been on keto for 5week or so. how bad would be one night out and medicore drinking be? would it propel me out of keto and reset everything? anything to lessen the effect (except not drinking at all)?

What kind of a gun do I chew for a beg jaw? Is it buyable in yurop?

>>42781215
>gun
*gum

>>42781215
Anything 45 ACP
Ak rounds tear up cheek walls too much

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pic related is what im going to do, except U1xL1xU2xL2xU1x etc...

Is this fine? like harmony through pull/push and muscles trained?

Would like to introduce weighted dips which I love but no idea if I should take tricep pushdown or skullcrushers, was thinking the latter

https://chat.whatsapp.com/Ca05BN551kE8SqsHL0uioT

join and ask if you dont feel like making a post, will be glad to help.

>>42781186
Hard to say.

Try putting an entire day of eating into Cronometer (which displays a lot more micronutrients than myfitnesspal) to see what microelements you may be missing. A multivitamin isn't a definitive "I'm not deficient in anything". I've had good results with supplementing 4kIU/day of Vit D.


You could download a snoring app to see if you snore at night (or have sleep apnoea). Apart from that perhaps read up on sleep quality (sleeping in a pitch black room etc.)

Get some bloodwork done. I can't really recommend you what to check so you'll have to research yourself.

>>42781215
Mew chews mastic gum. It's supposedly really hard but it's also rather expensive for a pack of gum.
Regular Orbit gum ... well gets kinda soft after a while, but you can take 4 Orbit or similar gums and chew them like that for a better effect.

I am in my 5th week of SS and my deadlift is only 255lbs. I am already having issues pulling with double overhand so I usually have to switch to mix grip by the 4th or 5th reps.

Is this normal? I feel like that's pretty low to be losing grip.

>>42781127
Bump. For farmer walks, should I do heavy weight and short duration, or lighter weight with longer duration?

>>42779587
Not terrible... Is it even"borderline"?

How do weightlifting belts work and when do I start to need them?

how can I make salad lose volume?
I like to eat a bag of pre-packed mix of salad and arucula but fuck me do I need a huge bowl and even then I cant mix things properly

>>42779336
>>42779336
>>42779336
>>42779336
bump

>>42781776
My main concern is that it seems high for the level of activity i've been doing/plan to do. I'm just trying to see if anyone here had something that worked for them.

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Every time I jog my leg hurts it's in my knee and side of my quad. What do? I need to jog too.

>>42779204
Get stronger. You don't need to worry about "strength-endurance" NFL combine style stuff unless you're going for 15+ reps.

How much/what type of cardio on a stationary bike should I do after lifting for fat loss?

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New to /fit/. Today was my first day trying to do squats at the gym. No weights except for the bar.

By the end of my 3x5 set, I felt some pain in my lower right back. I'm pretty sure it was due to not keeping my back straight.

Any advice on how to keep my back straight and maintain proper squat form? I don't want to fuck my back up.

>>42781373
Do you know how many am I suppose to chew, more or less?
I looked up mastic and it's like, 32 euros a pack of 60, kinda tough.

I have a exercise stress test coming up. Have any of you ever done it? I read its just EKG on a treadmill. I just ran 3 miles in 24 minutes and my heart was stuck at 185, is that good?

I have high blood pressure and doctors use it as a warning sign but I just lift every day on top of manual labor so my body is probably just compensating for that.

>>42779336
myprotein, I have their half gallon jug and it's nice.. lmfao gymshark prices are a joke (almost all online gym shops are but still, like 50 b ucks or something for a fucking shirt)

>>42782104
problem I got with myprotein is their fucking logo thats really visible and ugly
also have had 3 sweatpants so far and they've all become too thin and gained holes in the crotch area not to mention sagging on the quad area

>>42779336
Peozis seems good.

>>42782117
>peozis
*Prozis, I can't write tonight.

>>42782052
If there is a mirror in front of the squat rack, I find it helps to look yourself in the eyes if your struggling to keep your back straight. If you're worried about your knees, looking towards your hips in the mirror kind of helps.

I find Zercher squats more comfortable than the standard front squat grip. Am I missing anything by swapping front squats for Zercher squats in a routine?

>>42781380
Bump

Is there actually any merit to the idea that growing a certain muscle you used in your youth will be easier?
I used to swim a lot from 10-15~ and I find that lats are easily the muscles that grow the easiest for me. I'm quite asymmetrical in that respect.

>>42782078
Did you tell them you exercise regularly, they should be doing a tilt test

>>42782451

Yeah i told them. Looked it up, I guess its just speed walking on an incline? Sounds ez

this sunday I'll be at a friends house, were a shit ton of people since a lot of us will be going to uni or elsewhere so it might be the last chance to be all together, were all going to bring our food, we usually have BBQ but it's so many and they're all going to be stoned so were just gonna have some pizzas and mcdonalds

anyways, what I wanted to ask was simply what's an easy grilling only meal that I can make? will be bringing my small electric grill but got no clue for side dish
I'll grill some chicken thighs as the main and have a whole pizza

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>>42779395
Do the fucking program.

>>42780169
No.

>>42780518
Twice a week until you can't recover enough to do so and keep adding weight every session.

>>42780974
Short periods, no risk.

>>42781114
Yes.

>>42781266
Lulz

>>42781269
Stupid number of accessory lifts.

>>42781380
Try hook grip. It'll take some getting used to.

>>42782112
So fucking what?

>>42782129
Do not do this. You can't see, process, analyze, and correct a form issue in a mirror.

>>42782161
No.

>>42779155
What is a good beginners program for aesthetics and bodybuilding? I was looking at 5x5 but honestly guys i dont know shit about programs and routines

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Sup guys?

So I've been back in the gym seriously scince about April of this year, and started at about 190 pounds.

After doing a dedicated cut for a few months I got to my original goal weight of 165ish and have been hovering around there scince.

I am now at 161 and am thinking about cutting another 10 pounds rather than bulking right away.

My end goal would be to cut to around 150 which would take about 2 weeks max, then steady clean bulk back up to 175 over the course of the winter or however long it takes....

What do you guys think? Should I start bulking now, or try and scrape off a little more body fat? My only two concerns are health, and actually Losing muscle mass and strength.

>>42779155
My girlfriend is 140 pounds. I want to be able to lift her up and fuck her. What lifts should I be doing to prepare for this? I was thinking Diddlys, Squiddleys, weighted sit ups, and calf raises. I'm not sure what I would need to train for the weight endurance though? Should I just high rep / low weight squiddlys?

>>42782773

Oh Yeah and I'm about 5'10 And 21

>>42782722
>Stupid number of accessory lifts.

I'm not doing a strength routine

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Anyone have any good breakfast ideas for pescetarians? I've been going with a salad drizzled with olive oil alongside two scrambled eggs and a tin of four sardines. It's solid, but it's getting old, so I was wondering if anyone had any ideas for anything close to that, in terms of nutritional values.

>>42782798
Clearly.

>>42782814
two hardboiled eggs, cheese, little smear of avocado on anenglish muffin

I just finished around an year of SL, couldn't go too heavy on squats and deadlifts because of scoliosis. **And i'm only stopping SL because my doctor told me to stop doing squats**
Can I get a decent reccomendation for a thrice a week PPL routine?

>>42782814
everything bagel+ cream cheese+ lox+ capers+ fresh dill+ fried egg on top

>>42782952
That sounds awesome.

>>42782773
>>42782794
why are you cutting in september bruh? clean bulk is the way to go, then get shredded for summer.

>>42782873
you need something besides saturated fat and cholesterol for breakfast

>>42782982

I guess cause I'm kinda on a roll and I know it would be easy to do...plus that would be the lightest I've been in years so I kinda just wanna do it to say I can

would a 5day PPL be good? I want a mix of strength and hypertrophy progression(keep on making progress on the compound movements and then acessories) and it seems like it would be garbage for strength department

my main lifts are all past intermediate stage, some even hit advanced but lost it when I shredded down to 11%bf

anyone here with proper knowledge that can handle a hand?

Is it worth doing heavy weighted chin negatives? I do a plate at 180 bodyweight for 5x5, but ive had a lot of trouble getting my numbers up. Im wondering if I do my regular sets and then finish off with a couple sets of 2+ plate negatives if it would help

Anyone else like to wear panties when they lift?

>>42781269
Upper A

Overhead Press 3x8
Bench Press 3x5
Barbell Row 3x5
Chin-Ups 3x8
Triceps 2x10
Biceps 2x10
Obliques 2x12

Upper B

Overhead Press 3x12
Bench Press 3x10
Barbell Row 3x10
Chin-Ups 3x12
Flys 2x15
Obliques 2x12

Lower A

Squats 3x5
Single Leg Press 2x8
Glute Bridges 3x5
Seated Calf Raises 3x8
Weighted Crunches 4x12
Floor Leg Raises 2x12

Lower B

Deadlift 3x8
Leg Press 3x8
Leg Extension 3x12
Leg Curl 2x12
Standing Calf Raises 3x15
Weighted Crunches 4x12
Floor Leg Raises 2x12

This is my routine, it's similar, but with less accessories.

>>42783309
I just followed aworkoutroutine program and switched some exercises like trading the leg press for front squat

the abs I obviously wont be doing them all maybe thats why youre all saying its too much, I thought about simply 1 exercise(cable wood choppers since I dont have cables at home) and the rest on rest days back at home
OR just go to the gym on rest day for a quick ab work and some cardio

anyways, how did it work/is working for you?

Would you guys really recommend against SS? I can't get a feel for what people on here really recommend. I'm a beginner and wanted to start with SS but constantly I see people saying bro splits are even better than SS also PPL or whatever it's called.

>>42783419
still on first week and opted for a PPL (push, pull, legs) instead of SS. I like being in the gym 6/7 days a week but have killed DOMS (delayed onset muscle soreness? I think) hopefully that will pass within the next few months but yeah, seems more effective than SS

>>42783453
I don't care so much about being in the gym that much. If I'm cutting and doing SS three times a week that seems sufficient?

>>42783333
The routine is from the Eric Helms book "The Muscle and Strength Pyramid Training".
It looks like this guy knows what he's talking about, I learned a lot from that book.
But, I've been on the program only for 2 months on a cut, so.. I don't know if I can prove to you that it's a "good program" or if it's effective, but I've been increasing my lifts decently I think.

what are the chances of smoking a bit of weed bringing back my anxiety, panic attacks, mind foggyness and all that back?

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A week ago I ran ~4km with sprints in between, now it feels like my shins hurt when I walk at any speed above walking and it isn't getting any better.
What is this? Can I remedy it?

down from 343 to 285...been stuck here for weeks,what tf?still IF(at a 1000 calorie deficit),still lifting 5days and h.i.i.t cardio 6 days and nothing.is this a plateau? wheres my whoosh? should i just end it all and go back to /r9k/?

I had a smoothie with 2 scoops of whey for breakfast, then I had a one scoop at lunch and I'm about to have a 3rd. I don't think there's anything wrong with that but is there any real danger in consuming this much protein in powder form?

How heavy should I be doing farmers walks? Right now I'm using 60 pound dumbbells and they keep slipping out of my hands.

>>42783705
Probably shin splits. Try foam rolling

Anyone else who lifts worse when they're with a friend? For some reason I lose all motivation when my boyfriend comes with me to the gym. I don't feel like lifting heavy and start giving up halfway through and wanting to go home. I think it has to do with the fact that he does not take lifting as seriously as I do and generally fucks around. I am trying to get him into lifting but he does not really listen to the tips I give.

When I am alone I just blast music through my headphones and I am completely in the zone. When I am with him, I don't know.

>>42779349
looks like you might have mild scoliosis there man

theres not much you can do about it besides make sure that it doesnt get worse
>stretches
>unilateral work in the gym
>prolly a stupid idea to do mix grip DLs

it took years to get that way and it's gonna take even more to rectify it

>>42782052
Weak posterior chain, your erectors are taking up too much of the slack in the lift

First things first, start clenching your glutes at the top of the squat, its going to make the biggest difference for both squats and DLs with respect to back pain

also, extra work for your hips, glutes and hamstring
>glute bridges
>stiff legged DLs

what routines are the likes of the fake nattys like jeff seid, david laid, jon skywalker(well not fake since he even does live videos of shooting up roids) do?

and would they worrk on a natty?

does listening to r kelly make me gay

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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.

will training legs twice per week make me go t rex if my upper body is also trained twice?

>>42783959
any way to prevent it from happening again? It's seriously frustrating

Can anyone tell me what exactly is happening when I "tweak" my neck?

Wednesday was OHP day and after my first set my neck got kind of tight. It didn't hurt and wasn't debilitating, so I went for the second set. While resting after the second set it got tighter and stiff to the point that I couldn't turn my head completely to the right. Again, no real pain, just soreness, so I just went home and threw a heating pad on it. I've had this happen a couple times while OHPing, which is why I knew when to just stop after the second set. What exactly is it? I like lifting but I'm pretty ignorant towards how it all actually works. I did 2x5 @ 142 lbs if that matters.

>>42779155
So does this mean that chewing lots of gum will give me a more manly jaw?

>>42783943
Bumping. Nobody will answer my question!

Why do I keep stalling and having to deload my squats? This is the second time I've failed at lmao205lbs (failed the first and third sets, got 5 reps on the second though) and it's really frustrating having to keep having to start over at such a bitch weight. I'm bulking at a 500 calorie surplus, so I'm definitely eating enough

>>42784093
Fake natty here. Routine is the least important thing for people on roids.

The heirarchy is
>genetics
>roids
>food
>routine

It literally doesn't matter as long as your getting in plenty of volume. Bro splits are common and so are PPL.

They will 'work' for a natty but it would not be optimal. You will never see the amount of gains they have doing their routines.

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>>42779155
Is it bad for the body to workout during the day, then do cardio or abs at night?

>>42785465
Only if you're overdoing it and not allowing your bootdy to rest.

Why do many programs (juggernaut or 5/3/1) choose bench/overhead press as the primary movements for the upper body to go along with squats and deadlifts?

why not chin ups or some form of row?

if you had to choose a "big three" esque movement for the upper body, what would you choose? I was thinking I'd choose weighted pullups/chinups over benching or overhead pressing-for bodybuilding purposes at least.

>>42785508
Chin ups and rows are focussed on back development. Bench/OHP are chest and shoulders.

Most of those programs are focussed on building strength, chins and rows are great for bodybuilding.

I can't trust any bodybuilding program that doesn't involve at least squats, deadlifts, bench, ohp, rows and chin ups.

But as for strength, I can't see how chin ups or rows would really benefit your big lifts.

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>>42779155
When I do squats/deadlifts, I feel like I'm working my hip muscles and not my quads/hams. What am I doing wrong? I just feel my hips tightening throughout most of the movement

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>>42779155
If I drink a protein shake before a workout (~23g), should I double scoop that bitch after the workout or is another 23 grams of protein sufficient?

>>42785838
You're probably just not flexible enough. If your hip abductors/flexors feel tight in the movement, work on your mobility if it bothers you.

Other than that your fine. There is no fucking way in hell your hip flexors would be able to squat or deadlift the amount your probably pulling alone.

>>42785862
Protein before a workout won't do much. You're better off getting a good helping of low GI carbs about an hour before you workout, some high GI carbs right before the workout and then a scoop of protein with so milk (has some carbs to refill your glycogen store) right after.

>>42780169
Nah I love it. Definitely has an effect on me.

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Please /fit/ it's important I know this.

I'm cutting. I know that on a cut you will lose some muscle.

My question: Will I lose SIGNIFICANTLY More muscle by losing 1.5pounds per week vs the standard 1 pound a week?

I'll be cutting for 3 months straight by the way.

>>42786171
Forgot to mention that I'm starting at around 15% body fat already.

>>42786171
Depends on your bf. If it's high, you have almost no chance of losing muscle as long as your training. If it's low, then the chance your body will start to catabolise muscle is much higher.

There is absolutely no real way to give a definitive answer. Obviously the more weight you lose per week, the higher chance you have of losing muscle. I cannot think of any studies to reference here, it would really be down to your genetics, training and diet.

It comes down to your risk management. If you think the risk of losing extra muscle mass is greater than the benefit of losing the fat that comes with it, then don't do it.

/r/equesting the spunk infographic for big loads pls

I can barely do 5 push ups with my hands at shoulder level because of the pain from bending my wrists that far, but I can easily knock out 35 if I go on my fists instead of palm. Is it a flexibility issue or a strength issue? The pain is specifically along the radius bone and around the top half of the wrist if that helps.

>>42779593
>Finally convince a girl to be attracted to me
pls share powerpoint slides you used

>>42786171

If you think you're 15% bf, you're probably at about 20%. At that bf % you will not lose any muscle even if you simply just stop eating

The whole point of fat is that it keeps you alive when you stop eating. We would never have made it as a species if we kept fat and discarded muscle when times got tough. At some degree of leanness the body will decide it has too much muscle and start to discard it to lower your metabolism, but again, even in utter starvation it wouldn't happen until you're fairly lean. If you're getting high protein and working out you have almost no chance of it happening until you're seriously shredded

>>42786498
I have the same problem, just warm your wrists up a fuck load before doing pushups and keep doing them on your fists.

>>42780891
Chew every bite 30-35 times, finish chewing what you had in your hand/on your fork before you grab the next one, generally be less of a gluttonous faggot.

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>>42781543
Read pic related, start with 20% of bodyweight per hand, work up to roughly 45% (per hand) over the course of a month. If you lose body weight in the mean time, keep the weights until it gets too easy, if you gain bodyweight, reassess the % stuff and add a couple (up to 5%)

>>42781894
watch a few hours of form vids, get shoes with less heel height

>>42782334
Technically yes but if you were no competing elite level prodigy the effect is negligible for most. Add a bit of volume for the bodyparts you deem lagging, look how things are coming along in a couple months.

>>42783821
eat at (new) maintenance calories for two weeks, drink a shit ton of water, then go again as you were before, maybe only -500 for the first week after and then back to old deficit.

>>42786171
what is she saying in the gif? I usually am a good lip reader but her weird smirk mouth makes it hard for me.

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>>42779155
I've been doing the couch to 5k plan for a few weeks now. I want to start going and coming back from campus with my bike which is a 2x40 minutes bike ride. Would this hamper my running progress?

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>>42786487
have fun. not the true original but any however minor differences are needless autism anyway

I can't lean my chest on anything without it hurting, do I have gyno? Also my nipples are itchy.
Please answer I am very worried.

>>42780270
No spotter? Bench in the cage, squat in the cage. Nothing else needs a spotter, so there ya go.

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>>42786487
>>42786737
and this one for dosages if you want to (it does work without exact dosing but alas)

Guys, I realised that i get 70g of prots a day from myprotein's iso pro (out of roughly 165g of prots a day). Is this too much proteins from the same source?

>>42779621

Looks incredibly complex and long for no real reason. 200 reps per session, wtf?

If you really are a total noob, just pick a random full body/PPL routine that you like and stick with that one. This one really looks ridiculous

>>42781894

Better check that mole m8

>>42786734
Depends on the intensity pf those 40 minutes rides. I'd say that it might for the first week or so because you'll be hitting your quads in a new way. But then it'll be ok, plus it will definitely improve your heart and endurance for running.

>>42785154
Could be form or rest time

>>42784296
Maximise protein intake. Avoid "bad fats" and simple carbs like sugar. Follow your craving and stuff that's been taunting you for a long time, and eat stuff you're not used to so you'll prolly get some micro nutrient you're lacking.

>>42783943
>>42784843
Farmers walk works your grip, so any weight that's challenging but that you can handle.

Gym etiquette question:

Since I go to the gym to train, I never give a shit if I'm unshowered. My hair looks like ass, but that's about it for aesthetics. But if I wear a tank I notice my armpits can be pretty smelly.

I'm gonna worked up and sweaty regardless, but am I being a disgusting slob coming in there all smelly already?

>>42782760

Read the sticky
Also if you're a noob any routine will work for you, just pick a random full body or brosplit that you like and that doesn't have 400 excercise a day and you'll be fine. Be sure to eat right , sleep at night and have a proper form, these three things alone are way more important that the type of routine you'll choose

Hi guys, former skelly.
Started at 119lbs now at 200lbs at 6" at about 18% bf
Would like to cut to about 12% bf, my maths works that at at 12% of 200 = 24, 18% of 200 = 36 so 36 - 24 = 12lbs to lose
Want to run a severe cut at 1000kcal a day.
So 6 weeks to lose 12lbs? Is this do-able?

>>42783838

You don't really need that much protein powder, your body is probably pissing away the majority of it. Just eat a steak or some yogurt ffs

About powder being dangerous, almost every package says that after a month of use you should interrupt taking it for a while, also be sure to drink a lot or it may hurt a bit your kidneys (this is just something I red here on fit years ago, could b total broscience but after reading it I got scared and eat a lot of water)

anything I can do to get rid of bacne?
diet, exercise and hygiene are all top notch for me but i still get pimples all down my back and some on my face
18 if that matters

>>42786898
>Depends on the intensity pf those 40 minutes rides. I'd say that it might for the first week or so because you'll be hitting your quads in a new way. But then it'll be ok, plus it will definitely improve your heart and endurance for running.

Today I partly rode 20 minutes with my bike and felt really exhausted when I arrived at campus. Maybe I ought to gradually up my time.

>20 minutes first week
>40 minutes second week
>60 minutes thrid week
>80 minutes fourth week

>>42786932
Would you care if a gym room was filled smelly people everywhere?

>>42786932

Just take a shower you disgusting slob. There's this Russian/Ukrainian guy at my gym that probably never washed his damn clothes since the first day of training and constantly smells like old sweat and VINEGAR, I swear to God it's like staying next to a gigantic portion salad, the stench of vinegar is so strong. He probably bathes in it, maybe it's some weird secret slav method to achieve the Natty limit, who knows. But still, this fucking guy and you are disgusting and probably everyone in the gym thinks the same

>>42787034
No

>>42787018
At 18 you will still be getting hormone fluctuation so you will naturally be more acne prone
>Dropping dairy products
> Changing T shirts 2-3 times daily
> Deep cleansing soap especially charcoal based ones
> Topical cream such as DUAC, you want benzoyl peroxide and Clindamycin
> Don't pop them
> Don't overwash fash
> Change shaving habits to eliminate sore skin

>>42786932
Remember that you're kind of immune to your own stink, so other people smell it way stronger.
Why don't you just use some basic deodorant?

>>42787066
what's wrong with dairy?

>>42787084
Usually don't notice anything until I start flailing my arms around.

>>42787107
Has shown an increase in acne in sensitive individuals across several studies
I used to have fairly bad bacne and followed the steps I gave you but I couldn't drop dairy long term because I like it too much
So now I just put up with a small amount of bacne instead
I'm 25 btw

>>42779155
What gauge of lifting plug should I use if I want to train my clentch?

>>42787324
Anything other than Jumbo is a waste of money.

>>42786836
Bump

I always fart up a storm for the rest of the day any time I eat lentils or anything like them. The gas is annoying for when you have to brace your core for anything. Any tips for preparing them a certain way to avoid gas, or some sort of thing you can take with them to prevent gas

>>42787353
As long as its a balanced protein profile then it doesn't matter

>>42779349

just carry around a tennis racket wherever you go and no one will bother you about it

>>42787324
relaxed sphincter circumference (measured on outside of puckered skin wrinkles) + 2in for noobs, + up to 3.5in if you had bigger ones before. Round up to the nearest half inch if your arsehole has weird measurements.

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Whenever I squat deep and come up from the hole, I feel this really sharp sensation run up the front of my right leg. It's kind of painful, but feels almost electric. Almost like somebody is sticking needles into my leg, but all in one quick series.

Also, once I'm in the hole, I always feel a kind of "twitch" in my right hamstring. It's definitely in my muscle. This one isn't painful at all, just uncomfortable; always feels like I have to "get past" the twitch before I can keep going up.

Am I dying?

>>42783042

check out PHAT

Been trying everything but I can't work out/activate my lower abs. Some suggestions I'm not strong enough to do yet (hanging raises) and other I end up using my hip flexors/quads no matter what I try. Are there any foolproof lower ab workouts? Thanks for any help guys

>>42786737
>>42786788
Many thanks

Sup fit!
Been running a modified version of PHUL for the past 4 month. I added a few lifts (face pulls and shrugs), swapped some. The biggest modification I made was cutting the hypertrophy leg day. I'm training for a Half marathon in 6 weeks and it was to strenuous to work legs twice a week, and even to go to the gym 4 times since I run 3 times a week long distances (like 35Km/22m a week). I'm starting to get tired of PHUL, so I was thinking about running a Full body 3x a week program for the remaining 6 weeks before the race, and after either go back on PHUL, or maybe an other UL split more focused on hyper trophy. Here's the routine I designed. What do you guys think about it?

>A
OHP 3-4x3-5
RDL 3x8-12
Inclined press, Hammer Strength machine 3x8-12
Machine cable row 3x8-12
EZ bar preacher Curl 3x8-12
Over head Triceps extension 3x8-12

>B
Squat 3-4x3-5
Machine fly 3x8-12
Pull ups (weighted) or lat pull down 3x8-12
Face Pull 3x8-12
Cable shoulder raise 3x8-12
DB hammer curl 3x8-12
Triceps rope push down 3x8-12

>C
Bench 3-4x3-5
Front squat (or leg press?) 3x8-12
DB Row 3x8-12
Arnold Press 3x8-12
DB preacher curls 3x8-12
Incline Skull crusher 3x8-12

No Deadlift for two reasons. Afraid to hurt my back right before the race, and I find it to heavy on the legs to be able to perform running properly the days after.
Also, each workout would use supersets of 2 exercises whenever possible, followed by an ab workout.
What's your opinion?

>>42787357
Apparently cooking them with baking soda could help avoid that.

Should I still train muscles hard on a cut?

Is it possible to gain muscle or at least strengthen them on a cut?

How much cut is too much?
How much workout is too much? When should you rest for real?

I've done 40x40 yard sprints and my legs were sore to the point of not being able to jog slowly. Should I train through that?

>>42787456
Anytime. Thank me with the huge loads you will shoot soon.

waaaait that sounded gayer than it should have

>>42786737
>>42787456
>>42786788
Important question: isn't soy lecithin granules bad for test because of estrogen in it?
I have not found anything conclusive about it and I know it's a supplement wonen take for breastfeeding

>>42787583
yes and no. soy being bad for test is not a meme, but in that small dosage and with the added zinc it evens out and only has the desired effect without sides. yay

>>42787628
Are you sure? what if we took sunflower lecithin instead?

>>42787643
Very much doubt that small amount of soy will do you any harm or difference

>>42782901
bump, I need a routine and I've no idea of where to get one.

>>42787663
Check plebbit fitness guide,its pretty good desu

>>42787643
Stop worrying and use the soy one. If your hormonal balance is so fragile that trace amounts of soy can disturb it, you have bigger issues than your spunk amount to begin with.

>>42787677
Is it really a trace amount when it's 1.5 tbsp though? I dont know what amount is high

>>42787681
It’s not fucking birth control bro. You will be fine. You CAN use sunflower L, but it arguably has less of the desired effect because of small differences that I cant be arsed to go into here.

>>42787681
>bruh dont drink tap water, it has estrogen from women pee in it

>>42779349
Go to a chiropractor. My shoulders become uneven when my hips are out of place.

Snap crackle pop and you'll be a new man.

Also, after any necessary adjustment, you'll need to consciously train yourself to stand even.

>>42787377
Pinched nerve in your spine. Go to chiro

I'm cutting.

Is it bad somehow to get most of my protein from dairy?

Milk, cottage cheese, Greek yoghurt

>>42786788
>but alas
>alas
you're not using that right bruh

>>42779155
Can someone list common mistakes when using an ab wheel? i feel no fatigue at all in my abs when i do the exercises and all of it in my arms

>>42787377
sounds like slipped disc to me, go to doc

>>42781186

What is your workout and what are your eating habits?

Are you having multiple meals throughout the day? BUZZ

Are your vitamin pills multivitamins? BUZZ. Even worse because you're intaking excess iron which reacts with oxygen in the blood to create, metaphorically, pinballs which knock bits of DNA.

Do you eat shit with vegetable oil in it? BUZZ. Knock that shit and either get coconut oil or high grade virgin olive oil.

>>42787465
Anyone?

>>42787821

Milk sugar, IIRC, drags your weird keto thing. Cheese and plain yogurt are perfectly okay.

You should add eggs
>Muh Cholesterol
Because you're trusting the same fucks who spent decades on propagandizing the need for bread in the form of the food pyramid/whatever fucking shape they have.

>>42787827
As a simple, albeit outdated rhetorical interjection without a following half-sentence. Should have used a ! though to make that clear I guess.

>>42787861

Thinking in terms of reps is fucking retarded. You get big by tearing apart big aka when you do something to failure.

Hitting different muscle groups? Okay.
Doing reps instead of doing until failure? Retarded.

>>42787866
not him but does almond milk have a lot of carbs in it? can it be substituted for reg milk?
I can't handle drinking protein in water

>>42787876

Unsweetened. Only unsweetened.

>>42787874
but a core component of its meaning is that it expresses regret, unless you are expressing regret that it works without perfect dosing I don't think it's correct in that context

>>42787907
thanks mate, ill try it out.

>>42787875
CONT.

Pretty much, stop looking at the number and think in terms of visuals.

Your visual weight has a force constantly acting aka gravity. When you exercise the weight, you're adding momentum. Now let's look at retards at the gym.

You might notice that a lot of them do reps "fast". Which is fucking retarded because clutching on gravity and momentum means that your muscle isn't controlling the weight aka it takes longer to get "torn" than if you actually did proper form.

When you control a weight up, or extending, you do it in one smooth motion. When you go back to the initial position, you want to control that shit so your muscles are doing the work. Not gravity and momentum.

Congrats, you're smarter than 80% of people who go to the gym.

>>42787875
>>42787937
I get what you're saying. Yet every routine uses a rep count. So should I be at failure at about 5 or 10 reps?

Is 500 calorie deficit aka 1lbs per week the best diet? What if I run and burn more than that without eating more? Will I lose more muscle?

I'm getting some pain in my crotch some time after I squat. Much worse on the left side than the right. It's been 2 days now and this shit is killing me. What could be causing this?

>>42788209
adductor strain.
take a more narrow stance on squats, stretch adductors, strengthen adductors and abductors.

>>42788203
make sure you get 8+ hours of good sleep, and your overall stress levels are low.
you probably won't lose much muscle then.

>>42788263
My stance isn't even wide, it's about shoulder width. I guess I can change it up a bit and see if it works.

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>>42779155
is it possible to reach edward norton's american history x physique by purely making use of body-weight training exercises and going natty?

>>42788288
probably need to work on adductor flexibility.
adequate abductor strength is also very important to avoid straining the adductors.

>>42788301
>is it possible for someone to...
yes

>is it possible for me to...
maybe

If my lifts aren't decreasing then it's fine to continue cutting and I won't do myself any damage. True or false?

I'm down to a 31 inch waist at 6'2" and still no abs. I do train them with an ab wheel I made.

>>42788342
as long as you stay above ~7% body fat, you won't hurt your metabolism permanently.

continuing to cut if you don' have much muscle won't help you look good.
at 6'2", you should never weigh below 75kg, and probably not below 80kg either.

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what do you think?
i'm forecasting to reach that mode in 1 1/2 month.

>>42787915
In a way, yes. I both kept to dosages like some autist AND winged it at some point, and there was no discernible difference, so I kinda regret overthinking it. But you are right, that is reading too much into this by now.

>>42788316
>>42788378

>>42788378
>>42788407
post a pic of your current body, your body before you started lifting, how much progress you made in between, stats, etc.

if you don't wanna, there's really only one answer: try it and find out.

I'm doing SL 5x5 and I want to add Romanian Deadlifts to help my regular deadlift and work a little more my hammies/grip strength but I don't know what day to add them, should I do the RDL the same day I deadlift or the other one?

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>>42781215
>What kind of a gun do I chew for being a jew
4chan has turned me into a monster

>>42788372

I think I'll definitely look better not having a roll of fat around my waist. I weigh 72kg.

My lifts are DL 90kg, Squat 70kg, Bench 60kg, OHP 40kg and that's where I stalled on linear progression and got fat with a 500cal surplus =/

>>42788437
don't worry, it happens often that people stall on linear progress relatively early and then just get fat.

i think you should stop cutting, and eat at ~200 surplus while doing an intermediate routine with enough volume, and accessory/isolation exercises.
A: squat, press, accessory, isolations
B: bench, deadlift, row, accessory, isolations
ABxxABx is a good variation if you wanna go to the gym 4 times a week.

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Where can I find some decent wireless earbuds? I've never used them before and running with wired is a pain. Sweat is starting to ruin the pair I currently have. I also figure the little connection wireless have that rests on your back might be a bitch for running when it sort of bounces on your back.

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>>42788422
i was having a laugh m8, that's not even a picture of myself. you'd be surprised to know that the guy in the picture was the ethiopian olympic swimmer, kek.
as for me, i'm 181cm; 69.5kg; ~21bf%. down from 74kg. used to work out when i was younger. was also athletic back then, i ran track and did high-jump but no longer do.
thinking of making use of the darebee no-equipment programs. not sure if that'll work though, so I might integrate a few dumbbells and pull-up bar reps.
no bully pls
>>42788437
>6'2
>72kg
you're doing it wrong, dude. best way to get abs is to decrease your overall body-fat percentage. you're just going to end up looking malnourished if you keep cutting back.

>>42788263
How do I control or measure stress levels? I am not sure what you mean by that.

>>42787146
in that case it's already too late, anon

>>42788473
Dotbuds, google em. Buy two because you will inevitably lose the first set kek

>>42788488
>i was having a laugh m8, that's not even a picture of myself.
well no shit, i didn't imply i thought that...

>as for me, i'm 181cm; 69.5kg; ~21bf%.
probably not gonna reach norton mode in 1.5 months.
within a year could be possible though.

>>42788496
stress from work or a relationship or something else in your life.
if you feel stressed out, like you're constantly worrying over something, or if you're mad at someone/something, your stress levels are probably not optimal.
common examples are long work hours, doing work you don't enjoy, being in a toxic relationship, having financial trouble, etc.

>>42788527
i'm fully aware that i won't be able to reach that in 1.5 months, that was the joke dude, kek.
thanks for the response though.

>>42788563
haha, okay.

Is it normal to lose like 10 pounds in 2 weeks if I wasn't trying to?

>>42788585
depends on the circumstances, but generally, no

>>42788585
Do you even eat?

>>42788585
AIDS.
you're a goner m8

>>42779463
Wear rec specs and become transcendent

>>42788521
Thanks man they look fairly promising

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>>42779155
How to lean out in a week? Just water and protein with micro-nutrients sprinkled in?

>>42788595
>>42788598
>>42788607
Shit

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What the fuck is this shit? I've suspected that my back is twisted and shoulder blades kind of fucked for a while but this is worse than expected. How do I fix this? This affects both my squat and OHP and I suspect my bench aswell.

>>42779155
what's the best type of fleshlight to get? asshole, vag or mouth

>>42788688
>those wrists

>>42788645
Girls like bodies with a bit of fat

>>42788699
>not getting both asshole and vag

>>42788621
Best 50 bucks ever spent. You would struggle to find better ones without paying double that.

I had to have the day off work cos of piles, how do I remedy them, am I still good to squat today as well or will I prolapse my bowel

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Quick question. Recommendations on reasonably-priced foam roller?

>try and eat low carb/high protein
>runny shits all day erry day
>try keto
>literally leaking runny poo
>fuck it fine, moderate protein, low fats, veggie based carbs and intermittent fasting
>constipated, using my lactose intolerance to shit

I've always had gut problems, tried pre/pro-biotics but I can't keep pooping like this. Help my poor butthole. How fix?

>>42782334
I also swam for a long time, and to this day I'm disproportionately strong at weighted pull-ups, so it's not just you.

>>42788911
I didn't swim 100 metres until I was 11 and I've never really swam much although I enjoy it and I'm decent at it now. I'm also very good at weighted pull ups so I don't think there's any correlation.

Is it normal to get nervous before a workout? I am about to the head to the gym and today will be my first time squatting 225lb. I know that's not a lot but I haven't been lifting very long. How do I avoid the jitters? I think I'm just afraid of failing

>>42788997
>first time squatting 225lb
There's nothing to be nervous about unless you're really struggling to do a single rep or something. How much did you squat last time?

>>42789015
I did 215 and am going up 10lbs like SS Says. I'm only slightly worried because I was stuck at 195 for a few sessions. I somehow got past that point and have been able to make the 10lb jumps again.

>>42787759
appreciate the advice but chiros are hyperjews
>>42787837
tanks

Would this really be a spine/disc issue if the nerve sensation is in my thighs?

>>42786863
>>42779621
thanks, i am searching right now.

just in case, if anyone reads this, or you are still around. i like the exercises in the programm i posted. should i just lower my reps to 4x6 and 3x8 for the non-compound lifts?

btw, if i follow the posted programm, i actually get a really good pump from the short break intervalls (i guess this counts as hypertrophy)

>>42787465
Any other remarks or advice?

How many grams of protein should I be getting when I am cutting? Currently 5'10 185 lbs

>>42781859
they are ways to lower blood pressure, but you won't like them

>>42789152
read the sticky.

Diet & Body Re-composition

Initial Body Fat and Body Composition Changes

General Philosophies of Muscle Mass Gain

Sample Diets
Read the above articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.

Calculate your Total Daily Energy Expenditure (TDEE) in calories

Bulking Diet:
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight

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

Maintenance:
Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

Adjust calories as needed based on your goals / results.

>>42788830
Bump

>>42789187
You don't really need 1g/lb normally though.

>>42789187
1.5g per lb of bodyweight? There is no way I need 277g of protein

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>>42789224
this is still /fit/

>>42789187
those meme protein recommendations tho

>>42789224
>>42789232
in germany, we say its about 1,5 g protein /kilo if you cut
easily 120 g meat protein. if you eat nutritious carbs and vegetables, you easily get above 150 g in total.
t. did hit 170g

also, 1,5 g per lb is for fitness freaks, that want to go beyond, like my brother with 800g fish a day in his cutting diet. he won several benching-contests in our region

>>42789152
All of them. All of the grams. Protein and regular heavy lifting (i.e. 3-6 reps) will help you salvage as much muscle as possible on a cut. Basically give your body a reason to opt not to catabolize those muscles that do all that work and balance out all that cardio should be/are doing.

>>42779155
Lost my weights in the Harvey hurricane. What are some weightless exercises can I do to keep the engine warm so to speak? Mostly concerned about my glutes. Already am doing pushups.

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Does having a post work out fap ruin potential gains?

>>42789495
Only if you don't swallow your cum

Where can i find sample diets with calories and measurement counts? I can't form my own for shit, and lack of planning is keeping me fat.

Can one of my fit bros post a routine I've seen floating around here. It is a push pull split and the template is blue and yellow.

>>42788398
ahh okay fair enough, i getcha dawg

>>42789083
yes, it's to do with your spinal cord so the weird nerve feelings can emanate quite far from the site of injury. Had a friend with the exact symptoms you're describing and he'd slipped a disc

what's a good source of fat on a cut if i don't like avocados and eating nuts just makes me hungrier? currently just getting it from egg yolks but want to diversify

also does anyone else have trouble sleeping cause of their arms going numb when your bf% starts getting low?

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Is the earth flat? Did I exist before I took physical form in the mortal realm? Will I remember my life when I die? Did the Jews conspire 911? Is nofap a meme? Cold showers? Who do I lift for?

No. Yes, i don't see why not. Who knows, maybe. Yes. Do noporn and reduce your fapping. They're good for relaxing when you're stressed, helps me wonders when i'm anxious. I can tell you who you -should- lift for, and that'd be your future self, that would look fondly at you for going a good path in life.

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>>42789707

>>42788431
help?

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>>42779155
>>42779155
What do you guys think of the Hepburn method?
Considering doing pic related as a novice.

Current stats:
> 150kg DL; 78kg BP; 54kg OHP; 70kg SQ (just got back to doing it after >1y off). 96kg @ 195cm tall (18% bf).

>>42790038
>that big gap inbetween dl and everything else
You might want to focus on that first. It looks to me like youre a deadlift monkey; you might benefit more from a program that works to shore up your deficiencies in squat in relation to your deadlift. I dont think hepburn is right because your lifts are still low enough that you should be able to make progress much faster than hepburn would provide.
Unironically consider texas method with minimum 2x bench frequency,

>>42790108
>your lifts are still low enough that you should be able to make progress much faster
this is how people get injured

>>42790127
I'm not saying +5lb every session. But with the squat and bench as low as they are in relation do the deadlift, there's no reason that he shouldnt be able to add 5lb/week for a while

>>42790177
yeah, I agree with your advice.
it's just that the mindset of basing programming on weights leads to bad results.

Is it actually important to have heavy/light days? I really can't seem to figure it out

>>42790256
it's important to manage recovery.
this does not necessarily mean having light/heavy days

>>42790108
>>42790127
I don't think my DL is that much better than other lifts, as in 1/2/3/4 the DL is almost twice the bench as well. For a while all I did was DL variations and triceps work lol. I got reasonably good numbers in RDL and hack squat, and my bench has gone up without training...

I wanted to get into Hepburn due to it's simplicity and flexibility. My schedule is very messed up due to med school, not to mention sleep/meal quality, so every now and then I have a few too busy days when I can't make to gym; and it seems that Hepburn method would allow me to keep up the progress, even though at a slower pace.

I thought of doing LP programs, but likely wouldn't be able keep up the pace. I don't know much about TM, but it seemed very strictly planned in PPST 3rd ed.

>>42790038
>Hepburn
very effective
>for a novice
never mind

Push/pull/legs or some other kind of split? Which do you guys like better?

>>42790366
I like push/pull split like this:
A: squat, press, accessory, isolations
B: bench, deadlift, row, accessory, isolations
ABxxABx

>Want to improve mobility and flexibility
>The sticky guide doesn't have images at all/half the links are dead

Where to find good starting stretch up to date guide?

>Be on a bulk ~ 3500 or so calories a day
>Also be broke as shit and have no access to a kitchen
>Burger King has 10 nuggets for 1.50
>Literally eat 60 nuggets a day and one meal that isn't.
>tfw I'm hitting my macros

Am I going to die, /fit/?

>>42790451
that sodium intake tho

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>>42790470
>Go to a doctor recently
>Have good blood pressure
>Hyper tension doesn't run in the family

I honestly don't know if I should give a fuck or not. The only problem is that when I weigh in, I make sure to do it weekly because my water weight fluctuates like fucking crazy.

What is a good 2 day split?

Is there such a thing as a low calorie high protein low cost diet?

>>42790535
full body twice a week

>>42790564
full body isnt a split

>>42790587
split calves and abs then

full body is still without a doubt the best for training twice a week

How many exercises do you usually do for each bodypart?

>>42790607
the thing is that im sometimes able to train 2 and some other times i have 3 even 4, thats why i want a 2 day split, that way i can alternate constantly

>>42790535
Yes, but it's really sort of disgusting.

You would need to find the balance between high fat - high protein. So, red meats, cured meats, cheeses,canned fish etc if you're doing keto, and nut butters if you're not.

So, if you literally just did not care and your goal was 1400 calories a day, you could eat 12 ounces of cheese and get 108g fat, and 84g protein. Or roughly 972 calories from fat 336 from protein

It would cost you like 4 dollars a day too. You might also die. Likewise, if you just ate half a jar of peanut butter a day, you would get like 1400 calories and 60 or so grams of protein... but you would spend like $1.70 on food a day.

>BUT ALMONDS AND AVOCADOS
Fuck you, the goal is to be cheap.

>>42790629
in that case, see >>42790375

>>42790375
>>42790653
what does the "isolation" mean, what muscle are you isolating specifically?

>>42790637
Could you make a 1500 cals a day diet that is high protein, hits all your macros is relatively cheap?

bonus if its tasty, doesnt cause diahrrea or constipation and doenst cause farts

>>42790668
biceps, triceps, and shoulders

what is a good abs routine if i want to strenghten my core for posture, what are good plank progression

some people say to advance the progression after i can do 30 sec of the plank some people say is 1 minute, who is right?

>>42790693
1 minute is fine, 2 minutes is pushing it. If you can plank for 2 minutes it's time to move onto something harder.

>>42790723
and what is a good abs routine?
3x1min plank
3x1min side plank
everyday?

Will taking 50 mg of zinc have any positive or negative effects on my boners?

>>42790750
positive effect on load

My tensor fascia lata on the right leg (outer hip muscle) has been aching since after squatting on Monday. I leg pressed on Wednesday and did an extra set of chin ups (works the core and lat dorsi right?)

My hip is still aching today, should I do the leg press and extra set of chins again?

>>42790679
Well, how many fucks do you give?

>No fucks
Rice, black beans, eggs.
>Some fucks
Peanut butter, oats, chicken
>I want to eat like a person
All of them above, occasional red meat and cheeses in moderation with nuts.

>>42790768

Okay, thank you!

Will it also help me achieve rock hard erections, or just make me cum more?

>>42781816
Moisture maybe?

>>42784482
better shoes and/or improve your running form

>>42790794
bump

>>42790798
probably not

>>42790798
this is relevant to me, had a bad case of limp dick the other day. How do I get my erections to last?

>>42790747
I hear ab wheels are pretty good, but I've never really cared much for abs so I can't really talk about a routine.

>>42784788
YES!

>>42788488
Isn't it still worth cutting for the face gains?

Malnourished or fatty, it's just as bad as each other, but at least with 7-8% BF I might get a better face than with current 12-14%.

>>42790747
>>42790855

replace center plank with ab wheel and its great

>>42790794
bump, please help, I wanna go to the gym soon.

Why my back dont feel sore as much as my chest or triceps after i work out?

>>42779395
I'm not sure how well you'd progress on bench with that, but it doesn't look too bad. I'd just reconsider doing cable rows as conditioning; it won't be moving fluidly enough and you risk breaking the machine. Find a rower, buy one (good investment if you like it desu), or try out a different form of cardio

>>42779463
I'll give you an actual response mate don't worry
Contacts were a great decision for me, it's more convenient to have glasses but contacts make everything so much better. Peripheral vision is clear, they don't get in the way, and some people even look better with contacts in. The only downside is cost. If I had to pick, I'd go with surgery just to get rid of all the hassle.

>>42787465
Bumping again

>>42790794
Bumping again

>>42782779
Get her to lose some weight first. Meanwhile, work on zercher squats/holds, back extensions, and mostly any ab movement

>>42783042
I'd suggest a 5 day ULULxF(ullbody) so you can pretty much hit everything 3 times a week. That, or some other premade routine (PHAT like another anon mentioned)

>>42786535
TheArtOfTheDeal.png

>>42791477
mild keks were had

>>42790912
>>42790855
i have to do an ab routine for posture issues, i know it has little to do with definition

>>42779543
Average bp is about 120/60, you're fine.

t. 20yo CNA with 150/80

If I do unsupported Sit-ups will I be able to do regular sit-ups?

>>42788895
Try a spoonful of psyllium husk powder and an extra glass of water before bed, then chug water upon waking until you shit. I recently came off a cut and the only thing that got me to shit more than once a week was a daily cig and coffee