/QTDDTOT/

I feel like I tore something in my arm on the inside of my elbow, from the top of my forearm to the bottom of my bicep. I think I over extended on isolations, I've been icing it and was told drink a lot of whey to speed up recovery. Anything else I should do?

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I asked this on /fat/ but no responses yet.

Im on a 1000 cal deficit (diet+cardio) my question is what workout routine would best compliment my weight loss plan?

3x10 chin ups

By this I mean lift your ten chins three times

>>42835741
Crossfit for weightloss

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>>42835741
any of them.
heavy weights for training cns and muscles (but less so muscles because deficit and limited energy)
light weights for training muscle memory for form
cardio for heart health and stamina

whatever you want, friend.

Guys is it possible to not see abs at %12 or i calculated it wrong?

>>42835905
maybe you have shit muscles

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>>42835831
Thanks mate, appreciate the input. I was thinking PPL but with light weights and high rep count.

>>42835939
y..you touch that girl IRL?

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>>42835967
>/fat/
>touches girls
no.
jk girls don't care about fat as much as you'd think and will fuck you if you have a decent personality.
t. ex-fatty

50kg(110lbs) triceps pushdowns, 23kg(50lbs) overhead triceps extensions. Is this difference normal or am I retarded? Feels like a pretty big difference for technically the same muscle.

>>42835967
that photo is old as fuck, lurk more faggot

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On my very first rep of my leg press sets I push my knees with my hands to 'get started'.

Then for the remaining reps I hold the handles of the chair.

Is what I'm doing considered cheating/have any downsides?

After that first knee push rep I have no issues

>>42835699
eyoo

I've only been lifting for 4 months and my Bench is at 40kg (not much but I'm getting there), been great with nutrition and have been hitting the gym 3 times a week, everyweek

My routine on upper body (Monday) is:

Bench - 8-12 x 3////(40kg/88lbs)
Superset:
Lat Pulldown - 8-12 x 3////(40kg/88lbs)
Chest Press 8-12 x 3////(35kg/77lbs)
Superset:
Lat Row 8-12 x3////(40kg/88lbs)
Shoulder press 8-12 x3////(30kg/66lbs)
Floor work (Lower Ab and Hollow plank for 1 minute+)

I've learn't a ton about my body and seeing some great changes but my question is, do you think I should add anything else? or increase the number of sets I do? This all takes about 45 mins (with a warm-up/warm-down)

ALSO

How many times should I bench press specifically a week? The set above I feel like I could do Monday and Friday and Legs are Wednesday always....wonder if something like upper body both Monday and Friday is too much?

>>42836509
throw out chest press and floor work and do that 3x per week and add some light curls. 2x12 maybe
may wanna train legs twice per week

>>42836806
>why should I thow out my gay floor work?
abs, lower back etc are trained on leg day; are you stupid

>>42836443
you go girl
https://youtu.be/mAtTzXoX-Ag

>>42835715
ibuprofen

>>42835699
>had two epidurals while having children
>went to the beach and was body boarding
>fucked up on one and felt a sharp pain in epidural area
>this was three weeks ago and pain is still there
I have been taking it easy when I workout but I dont want to stop because of the pain. I have been taking motrin and heat packs on the area. Should I just go to the doctor at this point?

>>42837047
>I have been taking it easy when I workout but I dont want to stop because of the pain. I have been taking motrin and heat packs on the area. Should I just go to the doctor at this point?
What kind of pain?

>>42837065
Dull and achy if I want to stretch like sticking out my chest
Sharp if I twist suddenly

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What kind of results can I expect from doing ADF? I'm 5'11 192lb around 20% bf and I want to drop down to 170-ish somewhere around December which will put me at close to 10%bf or should I just clean bulk at 20%bf for the winter and try to lose it in the spring? I just want to look good for summer

>>42836509
any more advice frendos?

>>42836443
I, too, am interested in this question being answered.

I don't have the proper mobility to do OHP, what can I do in the meanwhile?

I mean I can do the exercise, but I've noticed that my technique definitely is quite bad because of my shoulder and back mobility which I need to work on.

>>42836443
>I don't do a rep and then do 4 reps instead of 5
>does it matter if I don't actually use the muscles I'm trying to train for one rep a set

>>42836509
I've only been lifting about the same amount of time as you, but in the last month or so, I changed up my routine and am including a heavy incline dumbbell press, and in a short amount of time, it has really changed my chest. So, hit your chest on the incline bench with heavy dumbbells. Also, I try to hit my chest every other day, or if I'm really feeling it, I'll wait 48 hours. Doing higher volume also helped.

>>42837188
lateral raises, reverse flies, pushups

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Best stretch for tight psoas? I sit all day and its not getting any Better. I had to stop squatting because my psoas is causing anterior pelvic tilt.

Ask the muscles on the inside of my thigh are very tight. I have weak glutes from sitting all day, I try to roll everything (and my quads too) out, but feels hopelessman

>>42837389
bumping for this anon and to also ask

best hip mobility exercises? my right foot rotates like 45degrees while my left is pointed forward, both in a relaxed state
shit makes squatting really hard

What does it mean if i can feel a grinding sensation in my shoulder when i make a T position with my arms?

do muscle imbalances in muscle correct themselves over the time?
my right calf is visibly bigger than the left due to boxing

>>42837389
Sit cross legged and touch the ground as far ahead of you as possible. Go left and hold, right and hold

>>42837163
I would recommend SS to get that bench up. When you hit 2,3,4 plate, you can hit aesthetics hard and get pretty quickly
Hitting anything 1x a week just isn't enough.
>aw but I'm sore 5 days later so it's good
The body stops repairing damaged tissues after 48 hours. You should be hitting everything every 3 days

>>42837172
>leg press
Free weights are the only way to heaven

>>42837444
Adjust feet position constantly until it evens out. You may have to see a chiro to fix it

how do you incorporate lateral raises? seems like its the only thing missing on this routine even the rear delt gets direct work with the face pulls which I'lkl swap for rear delt flys, on day 6?

Day 1 Lower (Monday)
Squat Variant = Squats 3x3-5
Deadlift Variant = Deadlift 3x3-5
Single Leg Exercise = Single Leg Press 3x5-7
Leg Extension 3x6-8
Standing Calf 4x6-8

Day 2 Upper (Tuesday)
Horizontal Push = Bench Press 5x3-5
Horizontal Pull = Barbell Row 4x4-6
Vertical Push = Overhead Press 4x6-8
Vertical Pull = Chin Up 3x6-8
Triceps Isolation 2x8-12
Biceps Isolation 2x8-12

Day 3 (Wednesday)
Rest 1x24

Day 4 Lower (Thursday)
Hip Hinge Variant = Glute Bridges 3x6-8
Leg Press 3x6-8
Single Leg Exercise = Single Leg Press 3x6-8
Leg Curl 3x8-12
Leg Extension 3x8-12
Seated Calf 4x12-15

Day 5 Push (Friday)
Horizontal Push = Bench Press 3x8-10
Vertical Push = Overhead Press 3x8-10
Close Grip Bench Press or Dips 3x8-12
Triceps Isolation 3x12-15
Chest Flys 3x12-15

Day 6 Pull (Saturday)
Horizontal Pull = Barbell Row 4x8-10
Vertical Pull = Chin Up 3x6-8
Weighted Back Extensions 3x8-12
Biceps Isolation 2x12-15
Face Pulls 2x12-15

Day 7 (Sunday)
Rest 1x24

>>42837470
You like to do behind the neck exercises don't you?

Stop. The tendons that run through the shoulders are the most important to lifters. It might be from fapping, sitting position, or exercising incorrectly.

>>42837513
If you haven't hit 2,3,4 plates, you really need a better program.
That volume is way to much.

When you find a better program, remember that face pulls and lateral raises work similar musculature

>>42837553
it's an intermediate bodybuilding routine

>>42837553
Too**** much

>>42836386 cable weights aren't real. Do skull crushers to really strengthen the tris

>>42837566
So, friend, are you intermediate at all your lifts?

>>42837495
>Sit cross legged and touch the ground as far ahead of you as possible. Go left and hold, right and hold

My back is extremely tight when I bend over, I get a "I really shouldn't be doing this" feeling. But if you think it will help...

>>42837581
I am, in fact even hit advanced on squats when I was at the top of my bulk but it went down once I cut all the fat

and the routine is from eric helms so I went for it since he's a pretty legit guy

have done only day 1 and 2 so far and I'll see how it works out, if it's indeed too much volume I managed to bench 5x5 with the same weight as easily as if it was 3x5 so lets see

>>42837484
Less noticed if muscles increase in size, but no.

>>42837087 if you agitated the nerves, you need ice, not heat.

>>42837603
post body if you're gonna give advice with a trip

>>42837513
Just add them in where ever on an upper/push day. They're lateral raises, they're not really gonna fuck with recovery or anything.

>>42837602
Good for you breh. It's rare to see experience here. When you hit facepulls, I would hit lat raises then.

>>42837585
Start slow, you obv got probs

>>42835741
Anything that puts strain on the muscle, crossfit, strengthtraining or bodybuild. If you do cardio your bidy stops consuming extra energy 5 mins after your workout. If you lift your metabolism speeds up and your body is working to recover for up to 48 hours. So you burn extra kcal during and after a weight training workout, of you do cardio you only burn during your workout.

>>42837617
>not knowing difference between name and trip

Gooby plz
OHP, Bench, Squat, Dead: 1.5,3,3.5,4 plate

>>42837667
c'mon, brah, lets see ur fisique

>>42837389
lunges, but do them like most people do going forward and leaning on your leg.
Start with your legs both at 90° shapes, flex your abs and your glutes
You should feel the stretch even with your shin vertical, then push your knee fward

>>42837674
I'm a bloody powerlifter. When I was a builder, I posted my joocy abs here oft

Is my tricep strenght limiting my OHP?
I mainly have trouble in the initial portion of the movement

>>42837674
You got me, I'm really a 130lb person that just started lifting and thinks he knows everything.

>>42837691
Depends on form, probably delts if you set up narrow to medium width

>>42837689
>I'm a bloody powerlifter
>OHP, Bench, Squat, Dead: 1.5,3,3.5,4 plate

Code for: I'm fat as fuck, train for "strength" even though I'm weak as fuck, BUT I TOTALLY USE TO LOOK GOOD, GUYS!

Literally Blaha syndrome.

>>42837689
better go to the doktor m8.
your blood should be on the inside

>>42837705
See, this Anon understands namefagging.
I'm 6'4", 250lbs @20%. I'm not impressive but have been lifting for 10 years through anorexia, lankletness. I switch from power to volume often so I'm neither that strong nor that big.

My fiancé loves big guys though so here I am

>>42837711
forearms are vertical, out of shoulder width

is there any point on isolating your traps if you're doing heavy diddlys 3x5, heavy OHP 3x5 and some seated dbb shoulder presses ?

tried deadlifts like that for the first time and holy fuck had trap doms once again, they're glorious

>>42837746
I'm just curious what you look like, man, but I understand if you're too scared to post your body here, the guys here are pretty ruthless

>>42837724
I'm just here helping the noobs. I don't need validation from you or your childish out bursts. Post advice, post questions, or leave the thread- for everyone lad

does anyone have any pictures of some black shemale bodybuilders?

>>42837746
>250lbs
>powerlifter
>1.5,3,3.5,4 plate

Nice try, blaha

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>>42837746
>I switch from power to volume often

>tfw want to focus on getting insane levels of strength as possible as a natty but also love bb style training

>>42837757
If you start near your collar bone, that's all front delt, pectus minor. Before I trained arms, my tris would fail me midway up

>>42837763
I'll be transitioning back into volume soon. If I'm still here in a few months, I will

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>>42837763
this is me

>>42837793
Thanks, mate

>>42837797
This life is torture. When I start cycling in my mid thirties, I'll be a lot happier.

>>42837791 I understand why you feel the need to ruin good things, but please stop, mate.

>>42837800
>posting a pic that will actually boost my popularity here

I appreciate it, laddy

Benching has given me some sort of cartilage problem in my sternum, clicking, grinding and popping sensations when I stretch my chest out, plus pain.

Will I be alright to do dumbell presses, push ups etc while it heals or do I need to hold off entirely on chest for now

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Has anyone had experience with rehabilitation from piriformis syndrome? I feel as if I have made no progress in about 3 months of rest and stretching.

>>42837850
Are you on gear? You could have benched so hard you ripped tendons

>>42837850
You should see a physiologist to answer this

>>42837864
Faggots copying my style. I dont blame yall

>>42837799
good to know, makes sense...triceps work most in that last part where your elbow extends like in the bench

>>42837864
I'm leaving. I wanted you to know that you are to blame for all the upcoming unanswered questions. I hope maturity finds you in the near future

>>42837875
Exactly, matey. You're gonna make it, brah

>>42837885
>maturity
>namefagging on an anonymous image board so he can get praise his daddy never gave him

You're literally only answering questions to feel good about yourself. If it was to be helpful you wouldn't be namefagging you self righteous cunt.

>>42837855
>I have made no progress in about 3 months
Then you're either doing something that maintains the problem or, more likely, it's not piriformis syndrome.
Are you self diagnosed? It's a complicated matter.

A couple deadlifting questions:
If I use a mixed grip with my left hand pronated and right hand supinated, which of my traps will get more work?

How does mixed and hook grips compare to double overhand for grip training?

If I use straps, will it still work my grip as I am basically doing overload?

People say deadlifting in weightlifting shoes with an elevated heel makes deads harder as it creates a slight deficit. By that logic, wouldn't the reverse(slight raised forefoot), make them easier, provided you have the ankle mobility, and ability to keep balanced?

>>42838058
>If I use a mixed grip with my left hand pronated and right hand supinated, which of my traps will get more work?
Neglible difference.

>How does mixed and hook grips compare to double overhand for grip training?
Both are tricks to prevent the bar from rolling out of your hands. Both will increase your grip strength, but a mixed grip will likely have the greatest carry over effect to other lifts, seeing as the hook grip works a little differently.

>If I use straps, will it still work my grip as I am basically doing overload?
Theoretically yes. Practically no, not really.

>wouldn't the reverse(slight raised forefoot), make them easier
Aside from the fact that you can't really get shoes that are shaped like this... No, it won't make it easier. If anything you'll stretch the nerves that run in the back of your legs, which may just make it feel like you're using your hamstrings more, but may also piss them off, which you don't want.
Deadlifting with a raised heel doesn't make much sense. You're better off going barefoot.

Where can I find some Longkat Ali? Specificallty, a standardized extract and a GMP-produced supplement

>>42835699
How do I clear up my upper shoulders? I have pretty bad acne on them either known I shower after I workout/every night. Any advice?

>>42838353
Urinate into a bathtub instead of your toilet. Be sure to close the drain to ensure your urine doesn't escape. After a while, you will have enough urine to dip your back into. Do this once a day. Your own urine is sterile to you, so this should clean up your backne.

>>42835699
Doing a full body workout, 3 days a week, trying to bulk (am skinnyfat)

-chest press 15 x 4
-squat 20 x 4
-pectorals 15 x 4
-rowing 15 x 4
-fly 90° 15 x 3
-floor french press 12 x 4
-curl from low 12 x 4

When bulking should I aim for 1/2 lb a week ?

>>42837868
>leaving the house

Ugh

>>42837864
No gear

whats wrong with me /fit/
Every time i hit a new pr i feel good then when i get home i feel like shit because it wasn't good enough. And when i see myself in the mirror i look smaller each time and i feel like im constantly losing muscle when im getting stronger i use this as motivation too push myself and hit new prs. IS this healthy ?

is the neckpill real or is it a stupid /fit/ meme? I think a thicker nick is much more aesthetic, but can neck curls actually help you make it thicker?

Anyone tried phenibut? Thinking of ordering some as I start uni next week, could do with some quick social gains.

>>42837047
There is a small chance (1/500) that your epidural did not heal correctly, and you could be leaking spinal fluid.

Happened to my MIL after her hysterectomy, symptoms can range from niggling pain to crippling pain and nausea.

Go see a doctor, specifically mention your epidurals, if there is a mid wife on staff, get her to have a look - she will have the most experience with this.

>>42838659
That's body dysmorphia. Good news is we all have it.

whats the site where you enter your stats and it shows your lift levels for each muscle group

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I have had bad left calf pain from squatting. Failed my set today because of it. I feel it even when front squatting or bodyweight squatting.
I think some possible culprits are:
tight hamstring(left heel raises during lift)
weak quads
something else is tight

I have oly shoes but it is entirely possible I am not flexible enough for the lift. Any suggestions are appreciated.

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Natty?

https://www.instagram.com/the.real.eric_bugenhagen/

>>42839096
symmetricstrength? or do you want one rep max, I use exrex for that.

>>42839407
>symmetricstrength
yeh that thanks man

2 weeks since i worked out because of Harvey. how much weight should i drop in my lifts?

>>42835699
So what was the middle girl's major at Harvard

what's a good intermediate strength routine I can do 3 days per week, max 1.5 hours per workout?

There's like 100 variations of 531 I don't know which to pick

>>42839740
She's getting her MRS

>>42838053
I was diagnosed by a chiro but not an MD. I have avoided all lower work besides walking since March, yet I have sciatica-like pain when sitting and the inability to flex at the hip.

I have not taken any anti-inflamatory drugs, but I do stretch my hip flexors and glutes, roll-out, and ice daily.

I find myself waking up with leg cramps at least once a week for the past month. Never used to get them. Any recommendations to help reduce the risk of getting them?
More stretching?
A certain diet?
Anything to do while they're occuring to lessen the pain?

Honestly, I feel like a little bitch during them. It hurts to move and it's difficult to do anything other than be in pain. It's like my calf has moved from the back of my leg all the way to the left or right of it and is trying to fucking escape my body.

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>>42835905
you have to actually train them. dont fall for kitchen abs meme.
>>42837761
presses wont work traps so you only have deadlifts 3x5. that said that could be good enough but also add in rack pulls for 3x10 and you will get a nice pump there.
>>42838058
for mixed grip becareful, its very easy to accidently shift weight on the underhand side to bicep and you can tear your bicep.
>>42838618
yea
>>42838685
dead and rack pulls should be enough for neck.

>>42840547
>Advocating rack pulls
Have you done rack pulls? It'd be nice to see some before and after photos of traps, front or back. I don't believe they're anything more than a gimmick

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>183 cm
>92 kg
>around 17% bf
>no progress for more than a year
>decide to calculate my calorie intake
>ends up at ~2.3k
>look up TDEE
>with the amount of training sessions per week, I should be consuming 3.5k
Jesus fucking Christ, I feel like a complete fucking retard. No wonder I'm not progressing.

Show me your 3k+ rations, /fit/. Preferably without supplements.

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I can only do 1 chin up but my beginner tells me to 5x5 that shit, is doing near BW lat pull downs for 5x5 the same?

>>42840807
my beginner program*

>>42840739
i dont have pic sorry. i can actually flex my traps so take that for what its worth.
>>42840807
do assisted chin ups. there is often a machine in a gym that does that.

>>42840807

i'd just do 3xF

>>42840851
>there is often a machine in a gym that does that.
What if the shitty local gym i go to doesn't?
>>42840863
that would mean literally 3 reps for me, would it be enough?

>>42840917
then just skip it.

>>42840953
but if i skip it i'll never be able to pull myself up

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I can run 600 calories on the elliptical machine at the gym yet when I run on my elliptical at home, I can only run 200ish calories and I'm out of breath/sweating like crazy.

What gives?

>>42840958
just skip until you have a gym where you can do it.

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I'm pretty sure I'm catching a cold, anons. Should I still go to the gym?

>>42841007
Yeah, just increase calorie intake slightly and don't forget to drink tea and other crap you usually do during cold.

I normally keep my middle finger on the ring of the barbell when benching. Last time I benched I gored the side of one of my hands when I failed on the last rep and needed my spotter to rerack the weight.

Should I make my bench grip more narrow? I normally ask randos in the gym for a spot, so I can't exactly expect a gentle rerack every time.

One of my goals is to be able to do 10 pullups.

I can get to 6-7 chinups, maybe 5 pullups but I haven't been alble to do any real pullups insce I moved and no longer am able to do pullups with my doorhanging bar because it's too narrow, so only chinups.

For reps I can do 3-4 per set depending on rest time, is this enough to really improve the total number or should I do work with lat pull down machine? I know the easiest way to do better is to lose weight, working on it but don't want to lose too much. 6'4" 205 lb right now.

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Fatty here with a small problem looking for advice, please don't meme me. 1.75mts 112kg BMI is around 36
>a year ago felt motivated and decided to at least make a try at being not so fucking unhealthy as I was
>can't go out for jogging because reasons, can't join gym because poor and autism, can't buy lifting gear because poor
>decide I'll try bodyweight exercises
>too fat and weak to make proper pushups and wrist hurts, so I do wall pushups for a few days
>all fine until I go for the next step and do inclined pushups on my kitchens counter and using my stairsteps
>angle is odd and I have to flex my wrist and arms a lot, think it's no problem
>angle is such that I grab the counter and stairstep with my palm facing upwards, as if when you extend your hand to offer something
>there's some pain on my wrist but I think it's nothing
>do this for a week and can now do proper puships, wrist still hurts so I struggle to find a comfortable angle, do them with open palms meanwhile, do them for another week
>suddenly I realize I have a big ball of about 4mm height on top side of my left wrist, close to where the thumb and index base join, symptoms seemed to fit the ganglion cyst description, there was no pain on the ball
>stop inmediately
>apply a pressure bandage on it
>goes away in a week
That was about 1 year ago and school and other things had taken my time since then. Now that I dropped out I want to try again but im worried of fucking up my hand further, for some reason it only happened on my left wrist even though the load on my hands was the same. I can't see a medic because im still too poor. Is bodyweight still advisable for my case (don't worry I don't intend to do that forever, just until my body loosens up a bit)? or should I go lifting route instead? I'd have to sell the few remaining possesions I have tho. My left wrist sometimes hurts a bit by the way.

I don't want it to get worse because I live in a shithole where good surgeons are rare and expensive.

>>42835699
I've been wondering if /Fit/ has any good books for cooking/weight loss/nutrition etc etc. A lot Of what I find at my local bookstore just tends to be various meme diets or Gordon Ramsy cookbooks, so any suggestions would really be appreciated.

I've also heard someone mention FitMenCook as an app. Anyone have any experince?

>>42841007
>>42841033
no, you will spread it to everyone else. plus having a cold can cause cramps which can cause injury.
>>42841156
best guide to cooking is actually cooking.

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How much heavier should my deadlift be than my squat?

Is tofu any good, especially when it comes to protien? Because I've often heard that red meats can be rather bad for you, especially pertaining to Heart Disease. So if I could, I'd like to replace red meats with tofu if at all possible...

>>42841182
It should be squatdiddily.

>>42835741
Do SS for a few months to build strength

>>42841124

I too have a ganglion cyst on my wrist, makes the normal hand form for a pushup inpossible. Try pushups from your fist or those pushup paddles, they work well for me and even increase the ROM.

I did see a doctor for mine, this is what he said - a ganglion cyst is kinda like a balloon, he even had one himself. he could push on it in a certain way (kinda how you descrived) and it'd go away. Flexing and moving his wrist in another way, it'd immediately come back.

For mine, he said there were 3 options - do nothing if it's not normally painful. Have one surgery, drains the balloon, but about 70% chance of it coming back. Have surgery, cut the balloon at the stem, but about 20% chance of it coming back. I still have it, been fine.

Can anyone give any info on weight watchers?
Because it just seems like it doesn't work/Instills bad habits.

>have 20 something he old sister
>we were both fat growing up. I've been slowly losing weight since late teens, sister got jealous and joined weight watchers.
>she been on and off it for a couple years now.
>Everytime she is on the program she tries to educate me about health and fitness.
>has picked up the habit of "if it's healthy and nutritious then it's good to eat" regardless of what it is.
>has picked up the habit of "eating whatever I want, just has to be in moderation and fit into my points!" Which ends up cashing her to binge later on in the diet anyways.
>etc etc

She keeps throwing her money down the drain with it and I don't understand.

>>42839740

You do realize that anyone can buy a Harvard tshirt right?

>>42835699

Post more of this bitch

>>42841248

Calorie counting for babies.

Why calculate every individual ingredient that goes into cooking food and subtract it from your 1500 total, while also counting in your cardio session, when you can just be told "you have 20 points, this frozen food is worth 4, you walk and hour you gain a point"?

>>42841274
And yet she would adamantly deny that, instead claiming that it is a "superior system". Claiming that counting calories is "old and outdated" and this method is "proven effective" or some shit like that.

It's infuriating

I hurt my ac joint area during a heavish bench press.
I took a beak to let it heal, say about 2 months.
I got a lump right at the ac joint, swells up just from normal everyday shit.
Tried to bench really light weight the other day and it still hurt and flared up.
Its been 4 months since I hurt it.

Is it time to see a doctor now?

>>42841211
Thanks, will look into the paddles.

>Flexing and moving his wrist in another way, it'd immediately come back.
This is what worries me, it seems to be a recurrent issue and although I don't mind my hand looking bad I don't want it to intervene with other things like driving and manual labour that I'll probably have to get into. Surgery is a nope because money.

>I still have it, been fine.
But has it gotten worse since it first appeared or do you have to take special care other than not putting loads with odd angles on it? Maybe mine was already as bad as it could get considering the unusual loads I put on it and I was probably already predisponed. If yours has been stable then maybe mine will be too and I can live with it. I was also wondering whether using a bandage be a good idea since it seems to be a inoquous liquid buildup in a malformed bag at the joints, not too tight to not affect the rest of the wrist, but maybe this would make things worse.

are t bar rows a good substitute for barbell rows?

if not, then what is?

>>42840958
Do lat pulldowns, wih supinated grip, arms parallel to each other. It works the same muscles. Don't skip the exercise.

>>42841439

I'll say when I first found mine was when I really started doing pushups seriously for the first time (body conditioning course in college), as well as aikido club from doing grappling and wrist grabs.

It has not gotten worse or better, it's just one of those things that's kinda "there". I'll grab something and feel the pain from it and remember, and either adjust the grip to where it feels better or just motor through it. From what the doctor said IIRC, it's always been there, it wasn't a "new" thing, but I just happened to find out about it then, likely cause weight was lost and it stood out more.

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>>42835699
if you're going to post photoshopped tits then at least post competently done ones

>>42841566
I see, well then I'll get my paddles and hope for the best. Thanks anon.

>>42841248
If I could do it over, I just would have counted calories, but I already paid for it so I'm using weightwatchers. Its nice because fruit and veggies are counted as free, and the numbers you're working with are smaller. The only annoying thing is converting nutrition info into WW points. I just looked at the actual amount of calories I'm consuming and I'm eating less than 1200 per day, on average, but I haven't felt that hungry. Weird.

Best way to measure body fat %? I have no idea what mine is.

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I want to do something with my body (pic related).
I'm 5.5 feet tall and weight around 143 pounds.
I'm in between boxing or lifting. What would you guys recommend?

>>42841967
Get one of these. They're like $10 on amazon

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>>42842162
forgot pic

>>42835699
how to satisfy blood fetish

What macro ratios are best for bulking and should I increase calorie intake on training days?
6'
185lbs
eating ~3200kcal per day according to mfp

>>42842174
>had a full physical to work in a warehouse
>a Physical Technician grabbed my arm with one of these for a second
>wrote two things down and then said my BMI was 18%

I'm fairly certain she only accomplished that due to being a wizard.

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BMI: ~23.5
Height: 175cm
Weight: ~72kg
May I have a BF% estimate, please?

>>42841258
No anon I thought it was exclusively for students and faculty. Now I'm starting to think she might not have gone to Harvard at all...

Lets say you got some one thats 8% bf and not on creatine. If they start taking creatine will they lose deffinition or vascularity?

>>42842421
No. Water retention is intramuscular. If anything they'll gain definition.

I'm 198 at 6'2" doing stronglifts.I'm dyel.Should I adjust my calorie intake to gaib weight or lose weight?

I've been cutting for 2 months now, went from 180 to 160. Looks haven't changed, maybe a bit of gut lost, neck and cheek fat still there-- really want to get rid of it. Despite keeping up with my macros making sure I get enough protein to match my weight in grams, what I'm noticing definitely is that I've lost strength. I was able to do 2pl8 bench, now I can barely lift the bar up. I guess my question is, what would you do now in my scenario?

i've only been lifting for a couple months and i've been doing DB floor press during chest days. i've never done anything with a barbell or anything with a bench cause i was afraid of snab cidy/hurting my shoulders, but now i feel like i'm missing out on potential hypertrophy gains from barbell bench

on a good day i can floor press 80lb DBs for 5+ reps. would i barely be able to do 1pl8 on a barbell bench? is there no point yet until i get stronger?

>>42841124
fix your diet. Watch your calories, use IF as a tool to keep in deficit. Exercise helps lose weight but weight loss startsin the kitchen.Start lifting light once your situation gets better and progress form there.

>>42843111
Eat more protein
Always lift heavy
Continue to cut

>>42841184
Why not chicken?or fish. chicken has 3 times more protein by weight than tofu does.

>>42841387
Who cares? She's fat and you're not, results dont lie

Cutting since January from 176 to 143 at 5'7''. Still have belly fat and abs not visible. Should i cut to 132? Or start bulking and hypertrophy my abs then cut later ?

Too high body fat %. I guess cut but keep lifting and keep protein high.

How long do you guys typically spend at the gym?

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When people talk about their totals, what lifts are they referring to? I squat, bench, ohp, and do isolations

>>42841124
I've had a cyst in my finger for over a year, you'll be fine.

>>42843459
squat, bench, deadlifts and The Press™

How do you find the scoop in a new tub of whey?
I have the feeling that mine is somewhere in the bottom and I can't get to it without spilling loads of whey on the ground, which would be a damn shame and I would need to clean up after too.

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>>42843514
I use a wooden spoon to dig it out.


How do I fox these shitty blotches on my skin. I'm dyel so never really cared but not I want to improve my appearance and they're driving me crazy.

Should I start doing trap bar deadlifts on leg day. I'm already doing sqauts.

I ate a lot of carbs yesterday and today my skin feels sore to the touch. Is this because of the carbs?

>>42843542
Wish I knew. I used to have them when I was a teen/young adult. I think it's something to do with the hair follicles getting blocked up, but I honestly haven't found anything that really helps it.

Approaching 30 and they've mostly cleared up. All I can really tell you is that they're less noticeable if you get a tan.

>>42843459
Squat bench deadlift

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>>42835699
How to reduce the size of my neck? Specifically stress neck? It's extremely unasethically pleasing.

Somebody recommend me a good brand of whey protein powder for mixing with water.

>>42840999
The environment. Subconsciously more motivated or nervous or some bullshit at the gym

>>42838707
Just got my phenibut a few weeks back. First time only took 1g and didn't notice much. Second time took 1.5g. It was pretty awesome. Super talkative/confident. Although the hangover was more than I anticipated. Felt like shit for two days. Not sure if worth it. Even though I felt great that night. Also take some caffeine when you hit your high. Which for me was about 8 hours after dosing.

>got lower back pain
>tight sensation around lower back
>left feet started having super minor tingling sensation
>rip poor disk
>took one week off gym
>back pain almost gone, feet numb almost gone

So did I have a slipped disk or just back strain.

>>42843687
Shawn?

What is better: Egg protein or milk protein?
Or is it all the same?

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>>42843592
No.

>>42843703

What? Huh?

Is it a good idea to take creatine while on a cut? Will it help very much?

what are the benefits of doing a dumbbell row 3x30 with 20lbs?

i was doing db bench when gym was a bit busy and some pajeet grabs the bench next to me and approaches it from the side to just rest his hand on it and has his ass like 4ft from my head while im trying to bench.

Around 9 months ago I started dieting and excersicing, and around 7 months later I went from 234 lbs to 188 at a height of 5'8. About a month ago I started lifting, and now I am down to 179 due to the fact that I am eating at a low deficit.

I am thinking about fasting for two weeks to get down to 153 pounds, specifically water fasting. Is it possible to do this, was the guy who did it for 28 days on YouTube telling the truth?

>>42841156
Decide on your macros, pick whatever protein source you feel like that evening, and start googling for ideas. As long as you weigh and record each ingredient you'll eventually get a feel for it. Just don't eat a big lunch as you might be surprised by the calories in some things at first

>>42843726
Maybe i'm allergic to my oats then

What skincare products are worth using?

how to lessen pimples and shit on my face?
beginner tips to prepare myself for squatting with weights? (literally never been to gym)
how to get bigger butt as a man?

What are some decent beginner and intermediate routines for females looking to get thick instead of cardio bunny

I occasionally get poked with my trainer's hard on while he's showing me leg exercises. Is this normal? What's the etiquette for this?

>>42844368
>>42844368
>>42844368
could you do as like semi-intermediate the following?

A
Bench
Deadlift
RDL
BB Glute Bridges
Tricep

B
Squat
OHP
BB Hip Thrust
Rows
Bicep

does anyone have that feminization of western society thread screencap?

Doing Stronglifts.

I like it, but after about two months it really feels like I'm not recovering from my squats fast enough to do it two days later. Every now and then I have to skip workouts, and when I come back with an extra day or two of rest they go so much better.

Can I just start doing squats mon/fri instead of mon/wed/fri?

>>42844562
try dropping to 3x5 and then 3x3

when that gets too much look at madcow

Going to be doing tough mudder early next year.

I can't do a full pull up yet (chin over bar and all that jazz). Would a lat pulldown machine help me build up to one? Or would negatives be a better starting point?

I've been lifting for a few months but my bodyweight is quite high compared to my strength.

Is there any way to lose a lot of weight in a short ammount of time? I need to lose as much weight as possible in 2 weeks.
Like if I fast every other day for a couple of weeks is anything bad really going to happen?
Or if I jog for literally 5 hours a day and eat 500 calories below TDEE?

>>42844577
Is that still the case if I'm only squatting 125 lbs?

I'm pretty dyel. That said, I also don't want to fall for the squat meme and have a much bigger lower body than my lagging upper body. Is 3x5 cool for that? More strength, less hypertrophy?

>>42844540
would like this too

>>42844664
>Is that still the case if I'm only squatting 125 lbs?
well that will entirely depend on lots of things
your weight, age, height, how much you're eating, how long your femurs are, how long your torso is etc

if you're a young man and you told me you were stalling on 125 i would tell you you're not eating enough, not trying enough or most likely both

>That said, I also don't want to fall for the squat meme and have a much bigger lower body than my lagging upper body
this will naturally happen anyway, legs and glutes will outpace your upperbody unless you have a very skewed and unbalanced program, the best you can do is adding in chins and dips to SL to help your upperbody grow

>More strength, less hypertrophy?
unless you're roiding strength and hypertrophy are very close, they aren't the polar opposites you probably think they are
most of the time if someone is strong, and they aren't purposefully limiting their calories to ensure they stay in a weight class, they will get bigger too

>>42844562
Speaking of squats, is SL actually completely retarded? 7,5kg each week in total on a squat, I feel like I'm blowing my knees out already.

when talking in your head, how do you pronounce "qtddtot"?
i usually go with "cutie diddy tot" (like in "total")

>>42844723
Same here, taking 3-4 cod liver oil a day has helped slightly

Are the calculators on symmetric strength (TDEE and 1RM) legit? I put the same data on the first result of goole when you search TDEE calculator and it gives me 1980~ for maintenance, in this one if I put bed ridden on exercise level it gives me 2100

I did track my kcals as accurate as possible on 2000kcals per day and lost weight
the other day I also binged fucking hard on junk food at a friends party and only got 1kg of weight gain and in two days eating at 2k I lost 0.5kg

>>42844562
ffs rippetoe decided to make squats 3x5 after decades of coaching experience. then some guy with little experience made a meme website and recommended 5x5 to differentiate himself. and you chose to go with the meme and now you are wondering why you can't handle the volume

>>42844804
Give me a greyskull workout instead of doing SL then.

>>42844804
I'm doing SL and have no problem with recovery after 5x5 squats every other day.

The dude just isn't sleeping or eating enough; or he's lifting more than he can handle and should deload.

>>42844804
you realise how easily beginners are able to deal with volume right? until you hit like 1.25x BW you should have no issue squatting 5x5 3 times a week

beginners should be doing more reps to train motor patterns rather than even thinking about whats on the bar

>>42844723
If your knees hurt after squats you're squatting wrong.

Is my strength supposed to vary so wildly from workout to workout?

Still in phase one of SS and I was supposed to squat 205lbs but I failed on the first set and only got one rep. So I switch back down to the weight I did for 3x5 last session (195) but I only get it for 3x3. What gives? I'm analy tracking my nutrition and I got at least 8 hours of sleep last night.

Also, when do I move on to phase 2 and add cleans? Current stats:

Weight: 230lbs (recovering fatty)
Height: 6'
Squat 195
Deadlift 265 (already failed to get five reps twice now. Only at 4 reps)
Bench 135
OHP 85

>>42844849
Or I'm suffering from Arthritis already :^)

>>42844854
>Also, when do I move on to phase 2 and add cleans?
never
adding cleans is such a bad idea for SS idk what rippletits was thinking; unless you're training for an explosive sport like football or boxing there is no need for cleans
just do a light day of deads or if you want start learning how to sumo

>>42844368

Post pics first

>>42844368
If you want to get Thick there's a couple things I reccommend:
>squats
>stairclimbing
>more squats
>short distance running.

Im at 1m75 for 65kg lost 15kg since the beginning of my cut 8 months ago. Still have a little belly fat. Should I continue to cut ?

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>TDEE: 3100cal
>BMI: 1960cal

How the fuck do I write a cutting diet for this? 40/40/20

Is there a downside to hex bars? I feel like I legit might be too dumb to do barbell deadlifts. The second I walk into a hex bar the movement goes off swimmingly.

Does anyone take Maca root? Is it a meme or not?

>>42845071
Do whatever way lets you lift more safer

>>42845071

They put a spell on you that reduces gains for two weeks


It's in the name bro

>arms were around 13 inches when j started losing weight back in January
>Started month and a half ago, only really gained 3 lbs since so prob not much fat gains
>Measured arms out of curiosity and they were 14 inches even though I've been cutting since the year started
Wot
Can I expect them to get to 15 inches by the time April hits?

Best way to recover from a binge/cheat day? This is just a one-off, do it like twice a year.

Do I fast the next day? I hate feeling bloated

How much do I have to squat/dl to start thinking about using a belt?

>>42845655
I use a belt for any squat above 315 and any DL above 400. Eventually it'll be any squat above 350 and any DL above 450. Personally I think it's up to the individual, those are the weights where I feel my form gets a little iffy.

What are some supplements for people with well rounded diets? Is there anything one can't get from food?

How do I cook dry red kidney beans?
>call up bro and ask
>says something about soaking them for 12hrs
Surely he jests.

>>42843645
stress neck? wut?

Should I still keep my activity levels at sedentary if I lift 5x week?
what if I do that plus cardio?

>>42845851
Just google soaking raw beans. Don't skip doing it properly or they'll fuck up your guts. Personally I just get the canned because it doesn't seem worth the hassle

>>42845655
Doesnt matter. Clarence squats 300kg without a belt. A belt is pretty much exclusively used for overload training. Theres no off and on switch when youre allowed to use a belt. I used a belt to squat 295 for one rep. Now I squat 395 for 5 without a belt.

>>42845655
Just get one now, it doesn't harm your gains, helps your breathing and helps prevent some lower back problems. I would say only use it for working sets

so I bought some oatmeal(80%) + wheat bran(20%) bag of 1kg, cost me 2.25€
was this a good deal? dont know exactl what wheat bran is but i'll research

I usually get 1kg of quaker rolled oats for around 4-5€ depending if it's on sale and this one was half the price so I decided to try it

Only benching 35kg's atm, but on my way

What do I need to find out if how often per week should I bench press? Monday and Friday with such 'light' weight is fine? (along with my usual lifts)

>>42845806
>Is there anything one can't get from food?
Not really, but there are things that are hard to get enough of from food alone even if you eat well. Namely vitamin D and fish oil.

If you live in a shit part of the World things may be different.

Then of course there's whey protein which is useful simply because it's convenient and relatively cheap high quality protein source.

Creatine monohydrate and caffeine are useful ergogenic supplements that are also cheap.

As far as I know, there isn't really anything worth paying for aside from the above.

>>42845851
get canned and wash, wanna make sure they aren't salty

>>42845956
Perfect, that's exactly the list I was thinking of with maybe the addition of glucosamine for joints. Thanks anon.

>>42835741
That is way too big of a deficit. Especially if your doing cardio. Your hormones are going to get out of whack. You should do a 250 deficit than work up from that weekly.

>>42845993
>with maybe the addition of glucosamine for joints
No. Save your money.

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I'm 245lbs, 6ft, fatty with absolutely no physical prowess at anything. Started dieting and exercizing a month ago.

How much would it take for a physique like this? Two years? I'm jelly as fuck and this is what I want

Sup guys!
My squat form is shit, because I lack mobility. I de-loaded a hell lot to fix that, and I plan on doing toddler squat/3rd world squat everyday to work on mobility. In this position, should my bad be straight? Right now I can hold the position but I have to arch my back...
Thanks!

How many cheat days can I have during a clean bulk?

Cab someone explain what the 1pl8/2pl8/lmao2pl8 1/2/3/4 acronyms mean? I've always seen them posted but never understood what they're supposed to signify.

>>42845945
prease repry

Right lads, I made an effort to get off my ass and start eating healthily and go to the gym, ive been going for about nearly 3 weeks now, mostly just using the machine,treadmill, dumbells trying to build strength to go onto the big shit.

I have literally never done a deadlift or squat before, Do i literally just go into the heavy weights room and start doing it or do you have to have to have someone to spot you. I just dont wanna fuck up in front of everybody

>>42846416
3rd world squat is useful for hip mobility, as well as ankle mobility to some extend. But in order to do a proper weighted squat you need to learn how to keep your back straight. For that to happen, you must practice engaging your anterior core i.e. your abs.

There are a couple of things you can do to achieve this. The easiest way to learn it is to start doing goblet squats, but instead of increasing the weight over time, you reduce the weight to give you less and less counterbalance. Instead your abs need to take over.
A neat trick is to sit in the bottom of a goblet squat and then sort of curl the weight up and down slowly. As the weight comes closer to the floor you will notice that you must brace harder to maintain position. You can curl it back up to give yourself a little rest.
Another trick is to hold the kettlebell between your palms during the goblet squat and squeeze inwards as hard as you can while you squat. This will fire up your abs and keep you stable. It's sometimes called a crunch squat.
You can also do anterior core exercises (e.g. properly performed plank) before doing squats. This usually has a positive effect.

But keep doing the 3rd world squats as a mobility exercise.

>>42846532
An arbitary level of fitness
Denoting how many plates of 45lbs/25kg are on one side
1pl8=1 plate = 60kg/135lbs etc

>>42846583
Thanks for the tips!

>>42846607
So, counting both sides, 1pl8 is 1 45lb plates on each sides, 2pl8 is 2 45lb on each sides?

What about 1/2/3/4?

Half year in. Want to try creatine now. How much, when and how often do I take?

Can someone give me a resume of eric helms progression for intermediates?
from what I understood it was the following, an example for the compound lifts:

bench press is written as 5x3-5


so im doing 5x5 with 82.5kg on week 1, then on week 2 I do 5x4 with 85kg
on week 3 5x3 with 87.5kg
on the week 4 I should do 3x3 with 82.5kg
on week 5 I should start with 5x5 once again but with 87.5kg


is this correct?

and for hypertrophy:

lateral raises 3x8-12
on week one I'm doing 3x12 with 8kg dumbbells
on week 2 3x10 with 10kg dumbbels
on week 3 3x8 with 12kg dumbbels
on week 4 2x8 with 8kg dumbbels
on week 5 3x12 with 12kg dumbbells
is this correct? would glady appreciate some help, I got the program and diet on check
just need the arguably most important step to be on check

if dubs I will be the next zyzz

>>42846678
45 on each side plus the bar!
1/2/3/4 is 1pl8 OPH/2bench/3squat/4Deadlift

>>42846758
Like hell

>>42846583
Holy shit just tried it with a 10lbs plate, that life changing!
How long should I hold the position/what routine should I follow to git gud at this? (like X reps everyday X seconds, reducing weight after X time or shit...)

>>42846805
So 1pl8/2pl8/3pl8/4pl8?

Bodyweightfag, here. Question, lads.

I can do a set of 12 chin ups, but after that first set, there's a sharp decline. My second set is 6 and my third is 3 or 4. What's happening? Why has my progress stalled? What can I do?

>>42846650
You're welcome

>>42846885
It's a motor control exercise moreso than a strengthening exercise. As such there's no need to get too specific.
Just practice. The more you practice, you better you're going to get. Start with something that's easy and keep making it more difficult over time. The end goal should be to be able to sit comfortably in a deep squat with a straight back with no assistance.´
You may also need to practice getting in and out of that position.

>>42847103
Yes. It's status as a good strength standard, however, is debated.

>>42847111
How long do you rest in between? You either do 10/10/10 increasing reps one at a time, or rest longer

>>42847172
I rest a minute and a half between sets. I think I'll try 10/10/10 on Friday.

>>42847136
I get the idea. I'll include this in my morning stretching routine, plus do it a few times a day when walking around home then.
Thanks again!

>>42847184
Consider that you generally get back something like 80% of your strength after 3-5 minutes. Hence why SS/SL suggest this time between sets.
Also, unless it's the last set, don't reach failure, stop one or two reps before (you kinda can "feel" it in my experience). This way you should need a tad less recovery.
So either wait 2 minutes, or reduce a bit the first set!

So I'm in t-rex mode and my legs flexibility sucks.
I wanna improve it because it'd help me a lot with acrobatics and martial arts.
I've been told that the stronger the legs, the harder is to make them flexible (if they're not already).
I'm thinking about dropping squats and deadlifts for a while and try to gain flexibility and compensate upper body. what do you think?

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I'm not new, but how do I tell wether to go on a beginner program or an intermediate one? Like what lift numbers would be that of a beginner?

What do you guys do for anxiety medication, and what has worked for you?

>>42847172
Word, thanks for the help anon.

Trying to find out my tdee, etc.. when it asks for exercise do i count lifting? If so, would it be light, moderate, etc?

>>42846686

I really need an answer. My creatine is from Poland, can't read the labels for shit.

How long do i have to cut ? Ive done it 10 months and still have visible body fat

>every year always have diahrrea at some point or gastroenteritis
>this year was right after new years, after eating in a shitty "american diner"
>now woke up feeling like shit and had diahrrea 4-5 times already, feel a bit weak but not sick but I've had 100g rice and 400g chicken breast, all boiled and season with salt pepper
>plenty of water too

got no clue why this shit happens, I eat healthy and mostly at home and take proper care handling everything(reason why my hands are so dried), I suspect it was the almond milk I had in the fridge for around a week or more or the fact I had small tastings of alcohol beverages yesterday(taking a course so I need to know what im working with and all that)


is there anything else I should be doing to be fine tomorrow?

>>42847653
5g per day. 5g usually is one mini scoop

>>42847765
thx

>>42847673
Are you fucking retarded?

>>42847516
Don't count lifting, it doesn't burn jack shit calories.

>>42847653
Never took it, but go on supplement sites and read what it says, adapt with what you have

>>42847378
If you don't know, go for beginner. There are no real numbers. Maybe if you can squat your body weight then you could do something else, but it really depends. Try the Stronglift app, it should maybe give you an idea of if you should follow the program or not.>>42847335

>>42847335
Squat light, deadlift a tad less, work upper body normally but do also some stretching work!

Can I build muscle while losing fat?
Or can I at least bulk slowly enough so I am not adding fat, but slowly adding muscle?

Anyone still up to pick up artist shit that was all the rage five years ago? I'm back in the game after being in the limbo for a long time. Which place has it the best and most up to date?

>>42847858
You can. If you eat at a small deficit and lift heavy. About 300Kcals. And also it's only possible if your BF is somehow higher than 12+

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>>42847932
Thanks

>>42835699
What's the best smartphone app to keep track of your workout?
I've been writting everything on paper for the past 5 years and I suspect everyone in my gym know I'm autistic

>>42837239
Basically this lol. Got an answer?

>>42847254
Interesting. Thanks for the advice, lad.

>>42846400
Please respond

>>42847673
>>42847829
Yes i am. I cant find anywhere when i should stop cutting. Ive already lost tons of belly fat, i have to buy new pants but i still have a small belly fat.
Wat do ?

hows gym shark quality on their stuff?
myprotein slim sweatpants(had like 3-4 pairs) always end up quickly getting holes in the scrotum area, material simply thins out and I barely sweat there, its actually more in my forehead and back

how many calories should I be eating to put on muscle? Ran it through a really basic calorie calculator and my baseline is coming out 2400, without exercise- don't want to start making super-shakes and just get fat if I don't have a reason to
>5'11'', 18yo, 150lb

>>42848104
Dude it wholly depends on you and how you want to look like... Also, lift when cutting.

>>42846400
2 or 3 years of heavy lifting, depending on your body composition

>>42848200
2400/2500 is what you should eat if you want to clean bulk with your stats

>>42848370
Yes im doing 4days split while cutting. I just want to see my abs and im thinking about either continue to cut or bulking the abs and cut later

>>42846686
5g or about 1tsp daily

>>42848392
Bulking the abs is pretty much impossible. Cut until you're at 12% bf or less to see your abs.

>>42848370
>2 or 3 years of heavy lifting, depending on your body composition
Thanks
Only 2 years 11 months to go

>>42839006
Even if i had the epidural 10 years ago?

>>42848493
To be fair it's a high estimate, you might be able to look like this in less, but it's really impossible to say with this few information about you.

just how much impact does drinking alcohol have? I drink almost 10 liters each weekend, just how much is it fucking my gains and fatloss?

Do I work through DOMS or wait until it goes away? I started doing push-ups again and my pecs are sore and it's so annoying trying to ignore the irritation feeling when exercising.

I have a pain in my wrist that seems to connect to my elbow through a tendon/ligament. I couldn't lift during summer so obviously it isn't that I'm not resting enough. I can barely hold on to the bar to do pullups/chins because my grip is forced and awkward. What do?

>>42848568
Bad for everything. Messes up with how you metabolise shit. And total waste of calories. So pretty much.

>>42848620
You can work through DOMs

Does anyone have a good HIIT app for Android? I just want a simple timer that beeps for me so I can do some stationary bike and every recommended app is just a bunch of workouts and premium plans and shit, I don't need that

>5:30 mile
>40 mile bike rides 3 times per weem
But
>1pl8 bench
>150lbs
>5'11
So am I healthy or not?

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>>42848742
yeah but i cant find anywhere just how bad
How often does /fit/ drink? and how much

How is this GSLP routine for someone who has been lifting for almost a year? I also go for runs on off-days.

Monday:
BP/OHP; 3x5+
Rows/Weighted chins; 3x5+
Squats; 3x5+
Calf-Raises; 2x12
Paused BP/Incline BP; 3x8
Pull-Ups/Curls; 3x8

Wednesday:
BP/OHP; 3x5+
Rows/Weighted chins; 3x5+
Deadlifts; 1x5+
Hanging leg-raises; 2x8
Paused BP/Incline BP; 3x8
Pull-Ups/Curls; 3x8

Friday:
BP/OHP; 3x5+
Rows/Weighted chins; 3x5+
Squats; 3x5+
Calf-Raises; 2x12
Paused BP/Incline BP; 3x8
Pull-Ups/Curls; 3x8

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I have the physical capability of a low level slime from those JRPGs

Is this too much for stationary bicycle?

>>42848749
If not same as >>42849166 then you've got your answer

>>42849166
Warm up is too long, just go for 2/3 minutes. Then give it a try and you'll see. Worst case you have to stop. No big deal...

Ever since I've started using my laptop everyday, about a month ago, my left pinkie/ring fingers have been kind of numb, and recently my entire left hand is losing some grip strength. I've looked it up and it says I should see a physiotherapist, but I've been to physiotherapists before and they just showed me some stretches.

What are some stretches do end ulnar nerve entrapment?

Is there a major disadvantage to doing my squats 5x3 instead of 3x5? And do I really have to diddy because I hate diddy ):

>>42850204
Not sure about a disadvantage. You'll probably be able to lift heavier on 5x3, but it's not a lot of reps. If you're new go for 3x5 or better yet 5x5 to build strength.
About Deadlift your question is utterly stupid in itself.It depends on your goals. To you want to build strength? Are you following a beginner program like SS or SL, or any strength program? Then heck yeah deadlift. And don't change the program by an inch. Now if you just want to get aesthetic you don't need deadlift. Probably Romanian deadlift for the hamstrings though.

You might find this question stupid, but I'm truly worried.

I'll go play soccer with a few pals next week. Could it ruin my gains? What should I do in order to be sure my gains wont be hurt from playing soccer once?

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>>42850827
>falling for the "cardio kills gainz" meme

Are desk girls off limits?

>>42840851
That's okay bb, I just want someone to prove that rack pulls are as good as people preach. Good job on your trap gains, senpaitachi

What's a good beginners program if you can only workout monday through thursday?