when do I need what nutrition ?
when do I eat what carbs, when do I take my protons ?
pic related, my boi
Simple way of doing it, eat 4-5 times a day sitting at 300-500 above maintenance if you want to gain or 300-500 below if you want to lose fat. Each meal have a bit of 20% fat, 50% carb, 30% protein. There you go sorted.
/fit/, do you drink tap water?
Only when there's no bottled water left. UK water is hard as shit.
>wash dishes on stainless steel sink
>don't clean or dry the sink top afterwards
>come back the next day
>there are white limescale marks everywhere like someone opened a bag of flour and poured on it
I don't want that shit in my kidneys desu. Will gladly pay for bottled water.
Been working out for over a year. Been doing it with a serious routine for like 4 months. I feel like I've been spinning my wheels and not much has happened. I've read the sticky but what do I need to do? I want to put on some muscle but I don't need to get huge, I just want to get good aesthetics desu.
Tell me what to do /fit/. My own plan hasn't been working. Tell me what lifts to do, how often, what to eat, and I will do it, and I will return at the end of the summer to report.
you want to get aesthetics so focus on hypertrophy, isolate muscles, arms must be one of your best features, then abs then chest
do arms, chest, rest, back, arms while eating at least 300 calories more than you're eating
Don't listen to this summerfag right here >>37485948
Read the sticky and do a full body routine like SS or similar beginner programs...
Eat a lot and you willl be a sick cunt by next summer
Hey people, im thinkin about doing some cardio over the summer to lose weight. Will that work if i go cycling daily and cut out calories ?
Ps. Dont tell me to lift, the closest gym i have is almost 500 miles away
to lose weight cycling is great. i cycle about 10 miles a day going to work and to my gym. So far 12 kg down and finishing my cut from february. highly reccomend it especially to and from work
it burns some calories, but like all almost training it's just a small portion of the calories you burn during a day. if you want to lose weight you need to get your diet under control. when you have that then cycling can help a little bit
it will burn extra kcal helping you with the cut but in terms of overall look it wont help at all. you are better off just eating less.
get a proper homegym and train at home, there is no way around it. sorry anon.
How long will this cheat meal set me back?
How swole is your bae?
Will Olympic weightlifting get me DENCHED for the GYALDEM?
>pic related: man lifts bareeee weight
Can you convey the correct squatting technique/philosophy in one paragraph? I still can't get it right
I think the biggest mistake some people make when they can't figure out the squat at all, is that they haven't understood that you're supposed to sit down BETWEEN your legs rather than on top of them. Your body should sort of slide down like a hammock between your thighs.
You can do quadruped rocking (Google it) to find out what stance is best for you.
And add an anterior load (goblet squat for example) to make it easier to keep a somewhat upright torso in the beginning.
All-time best forearm builder?
Attach heavy weight to your waist
Get on a stood or chair or some hit under a pullup bar
Do the reverse motion for a pullup and hold it for 3 seconds downward
Do as many reps as you can before you feel like dying. Do this enough and your forearms as well as your lats and bis will blow the fuck up.
I can do 3x6 dips now at 73kg (161lbs), I want to start adding weight, is it acceptable to bring a cheap draw string bag with me and throw a 5kg plate in and wear it during dips? How smaller weight increments can I use?
>I can do 3x6 dips now at 73kg (161lbs), I want to start adding weight
Don't, for crying out loud. When you can bang out 20 consecutive perfect, deep reps, THEN it makes sense to add weight. Trying to add weight just for the sake of adding weight is a distraction that gets you nowhere except snap city.
Am I gonna make it, guys?
Wait is this overhand or mixed grip I am confused
I feel pain in my crotch whenever I squat, always on the right leg...I feel like I'll snap my shit up soon. Am I squatting with poor form or is it lack of mobility?
Probably an issue of form, especially if you feel like you're putting more effort into one leg than the other on your way up.
The parts in which some people have mobility problems are the achilles tendon and the hamstrings, your groin's flexibility isn't overexerted in any way during a squat, unless you do sumos or something.
its ur hip flexor
problem is ur mobility, try stretching ur hix flexors. google that shit and do it.
it will only get worse over time.
had the same problem in the past and it took weeks to fully recover because I kept pushing my squat without solving this problem first.
Will exercise help me keep my beauty as I grow old?
>ITT we rate our fav tasting protein powders
* BSN Syntha 6 Vanilla Ice Cream - bruh, this is so sweet and ice creamy, it got 200 calories doe
* Effectiv Whey Chocolate Peanut butter - THIS IS MY SHIT, they dialed this flavour IN also only 120 calories a serving
* ON Gold Standard Extreme Milk Chocolate - A reliable protein tastes like chocolate milk with a small water to protein ratio
Any of you niggers tried MIXING different protein powders? I got a 5.5lb bag of vanilla from myprotein for $25 and I still have that chocolate decadent thing also from myprotein (which I also got for $25)
I have never tried vanilla of any brand.
Alright, so I feel this is gonna be a long ass post so if you feel very altruistic and magnanimous today please read this trough and help a guy who is thinking about getting big and strong.
So I've never been in shape or fit. Neither have I've been extremely fat. I've always been around my BMI(?)(IMC in Spanish) but lately I've been thinking about getting some muscles and in shape lately and so I came here because I don't know where else to go and I really hope you anons are kind enough to guide me. I don't even know if what you guys preach...
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