/QTDDOT/ - Swolegates Edition

Do more reps with your weaker arm m8, it'll catch up eventually.

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Is there prescription allergy medicine
I can't handle this anymore 3x Benadryl does nothing for me anymore and I'm suffering

What is the appropriate way to bulk? I don't want to gain back all the fat I lost on my cut.

>>42831034
yeah there are, go to your doctor, ask for more powerful antihistamines

keep in mind they usually make you drowsy

Lost 90lbs by taking adderall and eating 1400 calories and got some vitamin deficiencies

I'm 20, 5'10 and 190lbs. I want to get all the way down to 170lbs and then start bulk/cut cycles.

Is 200g protein, 60-90g fat and 100+ carbs decent macros?

I'm worried I don't diversify my diet enough

Suggest foods that are high in proton and low in carbs
I have gone a bit overboard on carbs when planning my meals today and I'm having trouble to reach my protein goals. I accidentally ate 2 bananas.

Am I training too much? I am doing PHUL 4x a week as a weightlifting routine, but I also train MMA 4x a week and supplement it with 2x swimming a week. I am trying to eat a fuckton of food, but can I expect considerable mass gains?

Thoughts on new PPL routine?
Planning on going PPLxPPx (I cycle a lot so one leg day is sufficient)

Push (chest/tricep/shoulders)


Dumbbell bench press (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Dumbbell shoulder press (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Incline dumbbell bench press (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Rope push-down (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Lateral raise (3 sets)- 3 sets x 8-10 reps

Seated overhead dumbbell extension (3 sets)- 3 sets x 8-10 reps
Pull (back/biceps)

Barbell rows (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Lat pulldown (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Seated rows (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Dumbbell bicep curls (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Hammer curls (3 sets)- 3 sets x 8-10 reps

Hyperextensions (3 sets)- 3 sets x 15 reps (might remove these altogether, add 2 more sets to hammer curls to end)


Legs

Barbell squats (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Leg extensions (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Hamstring curls (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure

Calf raises (5 sets)- 15 reps medium, 8-10 high, 8-10 high, medium to failure, low to failure