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How many grams of dextrose should I take before and after workout respectively, assuming no other food/supplements during that timeframe?
>>37768427
also when is the ideal time to do a water fast? gym days or rest days?
Might be low test, havent gotten tested yet however. My problem is I enjoy small submissive acts to women more than dominating them in bed. When trying to dominate I get bored or lose interest.
I enjoy
>her face sitting me
>her on top
>her face down ass up
>finger banging her while I gobble boobs
I have a really hard time enjoying
>giving orders
>neck biting
>hair pulling
>spanking
>choking
>dominating in general
Not sure how to fix this problem. Been raised by women my whole life, all family is husbandless females. Theyre all land whales. My job made me start out as being ordered around all the time and im now just comming into the leadership role.
A girl could literally walk up to me and be like hey want to fuck? And I would probably shy away and be like "uhh, n-no"
My last gf was really into bdsm and being tied up fantasy raped and held against her will. I really fucking hated it.
How do I stock being a beta cuck who cares about love and wants to be in control and enjoy it?
Been fapping and mildly into porn for 8 years now.
>I just want to be a man
is it normal to get some degree of knee pain after squats or is any sort of discomfort a sign of bad form?
I mean when I started properly squatting ( which was about two months ago ) I couldnt even atg squat. Could this mild pain I'm currently suffering after squats be my joints getting used to the motion?
>>37768654
You've been dominated by women your whole life. The difference is that the women in your family who dominated you loved you because you're family.
A woman cannot love a sexual partner she dominates, that's the reason the women in your family don't have partners.
Get what I'm trying to say?
>>37768889
If it is mild and goes away, yes
You can use knee wraps so your joints condition faster
Anyone else feel super sleepy during their cut? Like, I get 8 hours every night but every afternoon I just feel really fucking sleepy unless I eat something, which I immediately regret right afterwards. Should I caffeine it up?
Switching to low-bar squatting from hi-bar. I am going to stop using the powerlift 2.0s I have in favor of converse.
good decision or no?
>>37768889
I used to have this.
I use knee sleeves now (drug store variety) and it has seemed to go away.
>>37769584
Yea, on my cut I drink shitloads of coffee
Do yall still lift when you pinch a nerve/ sprain your neck? Should I just sit back and wait for it to heal?
My shoulders won't fucking grow, I can lift 42.5kg OHP for 5x5 but my shoulders are fucking tiny, especially the lateral Delts.
It's not food or rest. Because everything else is growing nicely except for my fucking shoulders.
How anal do I have to be about progression on SL? I did my first session yesterday and they weights it told me were fucking nothing. Like I could have done each lift in one set. Can I increase more than the 2.5kg it says? I know the point is good form but it feeld like there's no resistance.
>>37770307
SL likes to make people start stupidly light. You can push the progression faster to start with or you can start slightly higher. Both work.
Creatine loading: is it safe? I bought my first creatine a week ago and have been taking the recommended 2g/day (1/2 HCL, 1/2 mono). I've read online that some people load up to 20g/day for 5 days. I don't think I'm comfortable doing that much. How much should I do and for how long before returned back to 2g?
>>37770395
Take 5g every day, no need for "loading phase" or cycling. It's all bullshit with no proof. Just take 5g a day and that's it.
Quick question on bulking
5'11
135 pounds
6 miles of cardio a day
have been eating around 2700 calories a day, and haven't noticed weight gain, but I have moved up in strength gains
Am I eating enough?
Are 4x5 deadlifts too much for a session? Currently doing madcow and I feel like the ramping 4x5 deadlifts take too much energy and I am not at 100% by the time I do my 4th set.
Would I still make progress if I OHP and Bench Press 3x a week on SS or greyskull? I hate doing OHP and Benching only once a week every other week.
I'm currently doing a PPL split but I would go back to a 3x a week program If there was more frequency on upper body compounds.
How do I keep myself from eating too much?
What's an optimal bulk/cut timeframe from now until December?
Should I leave the 5x5 rep scheme if I want to make progress in my lifts? I'm not a beginner anymore and it really seems like 5x5 is too much volume to be adding weight on every workout and being able to do 5x5. Something like 3x5 would be easier to progress on IMO. Am I right or wrong?
Also I 3 min rest too short? If I do 3x5, 3 exercises a day. My workout will be around 30 to 40 min.
how do I enter techno viking mode?
what exercises and how many?
At my gym, in the make changing rooms, there are shower cubicles. These cubicles have doors on that can be locked.
Why the fuck are some guys showering naked with the door open?!
I can do a few wide-grip pullups but they hit my biceps way harder than they hit my lats, so I guess I'm doing something wrong.
What am I doing wrong?
>>37768654
Nothing to do with test, you're just a kinky freak
I am gonna start to bulk. Do I add 500 kcals in one go, or add some kcals weekly? How many?
Anyone remember the video of a doctor explaining the different muscle types and why you should always train till failure?
If your plan is to cut, and youre going for a 50% Protein, 30% Carbs and 20% Fats split, how much protein should you eat per day if you weigh 90 kilograms/198 lbs?
>>37772676
you're fine to add it all at once, though if your afraid of fat gain or something, you can add it slower e.g. 100cals at a time and add more as progression gets harder.
>>37772157
nothing. you use your biceps in pull ups, and in your case your biceps are fatiguing before your lats.
you can try "pull from your elbows" as a cue for those may excessively try to curl
>>37771657
muh freedom
>>37771355
do 3x5. much better if you're doing full body 3x/week.
be happy that they're 30-40 mins, because when your lifts get heavy you'll need longer breaks (5 mins+) - and also having shorter sessions now opens you up to do fluff lifts you wanna do like curls or whatever
>>37770979
>bulk till you feel too fat
>cut until you feel skinny enough
>repeat.
>>37770854
eat lower cal food
drink more water or other low cal drinks
keep busy so you don't eat out of boredom
>>37770530
yeah thats fine, do the second lift as a lighter accessory though rather than attempting a heavy 3x5 each session for each lift.
>>37770498
you're not meant to do 4x5 on madcow, you should just warm up to 1x5 like SS or TM
its far too stressful of a lift in conjunction with lots of squatting.
>>37770462
are you bulking to gain weight or get stronger?
if you're mainly interested in getting bigger, you're not eating enough. if you're only interested in getting stronger, then you're fine.
>>37770222
its hard to build joocy shoulders, especially at higher bf and natty
you can add lateral raises on bench day if you want more shoulder work.
>>37769812
i don't personally have experience - but i would avoid very difficult lifts such as a heavy squat or deadlift if you don't know the severity of the pinch/strain.
if its just a mild pain in your neck you should be fine if you don't crane your neck or anything else silly when you lift.
I started SS just a bit ago. The second time after deciding my starting weight I increased the deadlift by 8 kg like the sticky said. I'm not sure I kept my back completely straight though. Did I increase the weight too much? Should I increase less next time, or even keep the same weight?
>>37772885
>>>>37771657
>>Muh freedom
This is the UK. Not the US!
>>37770222
High rep lateral raises. Klokov press also makes my lateral heads feel more demolished, but if you lack the shoulder health and mobility it might do more harm than good. Start with really low weights.
>>37772981
If you're unsure about form, just add 5kg per session instead. Do the same weight next time again and focus on doing it well.
Barbell Rows suck ass, is the T-bar or Dumbbell Rows a good alternative? Which is better?
>>37773060
Db row
>>37773060
It depends on your program and what you want to accomplish with them. Most DB variants take out the lower back element which might call for more lower back volume.
>>37768427
>How many grams of dextrose should I take before and after workout respectively, assuming no other food/supplements during that timeframe?
Depends how much your muscles use.
I'm diabetic and have the luxury of a CMG that graphs my blood sugar spikes/bumps over time. Thus, I can see how much glucose I'm using when I'm at idle vs in the gym and vs when I eat carbs.
To quantify, I do the Golden Six Routine just now every 2 days and I usually eat an entire pack of dextrose or gluco tabs for an hour and a half to two hours workout. That comes to 42g of carbs which works out to 7.14 mmol/l of glucose in my blood used up by my muscles.
So a benchmark might be a banana for each hour of workout you do. Obviously it'll change from person to person, fitness level to fitness level, workout to workout etc, but that's a basis.
If anyone is interested let me know and I'll generate some graphs of my blood sugars around workout times if I can be bothered
>>37768499
If your goal is eating less calories then it makes no difference whatsoever except perhaps you'd work out slightly less efficiently fasted so perhaps rest days.
>>37770395
It's safe, it's just stupid and a waste of money.
You wouldn't load vitamin C because you'd just piss it out and potentially distract your kidney from more important work. Same goes for Creatine, cycling is purely a marketing nonsense.
5g/day is the upper amount of what's been tested and hence most recommendations stay at 5g, no point going for anything different.
>>37770854
Eat more volume but less calories. This 99 times out of 100 means eating more vegetables. Eating less X is hard, eating more Y is easy. Your taste profile will change over time and within a couple weeks you'll hardly crave sugary and fatty shit any more.
>>37772157
Put your thumbs over the bar rather than under. This tiny movement will incorporate much more of your lats.
Also train your biceps more.
>>37773380
>5g/day is the upper amount of what's been tested and hence most recommendations stay at 5g
kek people don't take 5g just because no ones happened to test above it. how else would they test for loading phases if they've never gone above 5g?
5g is just the most needed to achieve full saturation.
What does lowering the volume when going from bulk to cut means? Example?
>>37773446
No, 5g was deemed the safe upper limit in one of the first lab tests and to this day is still the amount people on /fit/ recommend
A Reference Intake has never been established for Creatine, nor will an RDA be
>>37773467
Of lifts? It literally means lowering the volume. What's confusing about this? 5x5 becomes 5x4 or 4x5 or any volume less than 5x5.
>>37773467
Unless you are really advanced I would stick to the volume you're doing right now even on a cut. Unless you're doing a very severe cut in which case up intensity and reduce volume.
>>37768427
I'm 6'1'' and 182lbs. 185cm and 83kg. Novice doing SS plus assistance exercises.
From march to june I bulked but I went too aggressive and gained 5kg/10pounds.
Now I've been cutting for around 3 weeks, but in the last week or more my weight hasnt moved, while eating at 2000cals or less
I've started doing some cardio, went 2 times already this week.
I think my bf is closer to 20 than 15 (pic related)
I want to start a lean bulk phase.
Should I first continue cutting to around 15% (like when I can see my abs) OR just start now?
I would start with increments, like 2200 for half a week, 2400, 2600 and so on
>>37773556
could you stop talking shit that doesn't even make sense m8 thanks
1)Why not do 1month bulk 1 month cut?
2)why not bulk then fast for fat loss?
3)Do I need to lower protein when bulking? down to how much?
>>37773618
>Should I first continue cutting to around 15% (like when I can see my abs) OR just start now?
It all depends on you bro, do you want to actually get big and strong or do you want to keep yoyoing in this eternal muh abs search.
I don't get why beginners can't give up a year or two for gaining mass and strength.
In case you didn't get it from rant, bulk you have no muscle at all.
>>37773652
Right after you stop shitposting, np
Usually I read that for a novice, not to gain too much fat, you should bulk 2 kg / month at max. Is it true?
>>37773681
1-Because as a natty that won't yield much results, minimum natty to get good results on a bulk is probably 9:3 ratio so 9 months lean bulkan 3 cutting.
2- Because you are going to lose your hard earned muscle, fasting is shit for your metabolism in the long term and if fasted you won't perform well in the gym.
3-Don't play around with protein if in doubt increase it.
>>37773697
I didnt mean because I want to necessarily see my abs, it was more like a way to measure bf without having the instruments.
What I know for sure is that I dont wanna do bulking phases when I just become fat
>>37773709
>2kg a month.
>as a novice
Tiptopkek.
https://www.youtube.com/watch?v=OTw0_AZEE_I
watch from min 10.
My arms/shoulders hurt from squatting lowbar. It's like I don't have the flexibility to put my hands on the bar without really stretching the shit out of them. How do I correct this or is it uncomfortable for everyone?
Just had my first personal trainer session. He gave me a starter routine to get myself used to in the gym. Recommended me to do this for 2 weeks and then he can evaluate how I'm getting on.
Please rate it?
My routine:
Dumb bells 7.5kg - chest press
Dumb bells 5kg - shoulder press
Weight bag/bar 10kg - deadlift
Kettle bell 8kg - squats
Each of them is a 10x3 (3 sets of 10, is that written right?)
>>37773722
If you keep progressing and start lifting heavy the only 3 reasons I can see someone get fat is either they started eating 10k calories a day or they have shit macros i.e guys that have a substantial amount of their calories coming from donuts chocolate cakes and other retarded foods and last is if someone has genetically low test in which case see endo for some TRT.
>>37773769
I am really cautious about my diet
I eat very few sugars, probably only from milk and the cereal I eat which is mostly oats, but with some wheat and dark chocolate as well. like 20g a day max
I ate around 3K for 4 months, I had some trouble progressing as I said, since I deloaded badly
I just ate too much
>>37773754
I just switched to low-bar from high bar at the beginning of the week and today squatted 150 kg for 2x3 no discomfort all thanks to shoulder dislocations with a broom handle.
>>37773760
You've been cheated bro, get SS and start using barbells, if your gym doesn't have free weights find another.
>>37773745
>it's gonna help you build that quick base
not for me it didnt, only thing it helped me build was a fat gut
Fellow Ausfags, I'm looking for good brands of natural, greek-yogurt. What would you recommend?
>>37773760
As a beginner, the actual routine/programming isnt as important as you want to believe. Simply lifting at all is pretty much all that you need to do at the very beginning.
You should be telling us about the changes you've made to your diet. Most trainers gloss over that part, but it's significantly more important than any actual programming.
>>37773791
Wait you gained 5 kg in 4 months as a novice? What is wrong with that man? That's pretty well controlled if not slightly on the low side, you're just not lifting weight heavy enough for gains to be visible, I mean my upper body only started showing once I hit 100 kg binch and 60kg ohp for 5rm and i'm a 5'7 manlet so probably for you it's higher.
Just stay on the track and keep progressing if you really are worried about looks just maintain for now and start bulking during winter.
I've always been a spooky skellington at 185 cm/6" . This summer I started to stuff my face just to know how to gain weight. I've gone from 71kg / 156lbs to 75kg / 165lbs in bit more than a month, so about 1kg / 2.2lbs per week.
I lift 3x a week following SS.
Am I gaining weight to quickly? My plan is to continue up to 80kg / 176lbs and then slow down the rate but continue up to 85kg / 187lbs and then cut.
>>37773798
As I said, it's babies first routine. In two weeks once I'm in the habit of going I can ask about learning more, such as barbells. And I'm using free weights in my routine. Didnt you read?
>>37773833
My diet has already been cleaned up a lot for about a year. It's not perfect but a ton better than it was.
Do I go with quaker old-fashioned oats, or steel-cut oats?
>>37773855
2lbs a week is pretty good. Aim for that for the first few months.
I gained 50lbs (Was 6'0,175#, went to 6'0 225#) in my first year of lifting, 30lbs of which came in the first 4 months. After that, throttle it back a little.
Just keep lifting hard. Once your bench stalls, that's usually a good sign to roll your bulk back a little (start counting cals, I aimed for around 3750 cals/day), as your noob gains are starting to end. Squats/deads stall too late, OHP too early.
>>37773879
People will argue over this for a long time, but don't worry about it, the difference is not significant.
>>37773878
SS is already babies first routine in fact most successful if not all successful beginner routines are already simple enough which is why they are called beginner routines. Are you daft?
What do you think 2 week with dumbbells and kettlebells going to achieve?
Those two weeks could be spent you gaining 100 kg in your total if not more.
>>37773855
SS is literally 6-7 months I don't get you novices going crazy about weight gain on it, do you think 6 months of gaining mass is going to put into hamplanet mode.
There are shredded natty guys 5'7 at 86 kgs, I would aim higher.
>>37773907
thanks bud. Do you know of any good greek-yogurt brands in Australia?
>>37770395
>>37770441
>>37773380
Similar question: my bottle is the same 1/2 HCL 1/2 monohydrate but is 3g per dose instead of his 2g. You guys say to do 5g; is that forever or is that just for the first couple of weeks and then I'm supposed to go back to the recommended use on the label?
>>37773924
I'm not daft, I'm a noob
>>37773894
Thanks senpai! Looks like we're quite alike in height and weight. I will continue as planned but start counting calories also.
>>37773924
Well not hamplanet mode, but if the rate of my weight gain was way off target I would probably be better saving those weight gains for later, not having to cut unnecessarily.
I use the gym at my apartment complex and there isnt' a squat rack. They have a set of free weights that I use for almost everything, except squats. For my squats, I use the machine they have, its one of the multi-purpose things with adjustable settings.
I move the grip so its almost on the ground, grab the handles, do a bicep curl so they handles are above my shoulder, and then I do my squats.
Is this effective? Would I be better off just trying to squat holding free weights?
>10,000 hours in ms paint
>>37773977
You're better off finding another gym.
>>37773959
To be honest you wouldn't be asking this if you have read the book.
>>37773745
Since I started SS last week shouldn't I belong to the True Novice category? That's 2-4 kg per month, so mine was the lower limit of this. Why was it wrong?
>>37773977
well if it works, it works.
I would only use the free weight dumbbells if they have them heavy enough to do a significant set of squats i.e. not going well above 10 reps. other than that just deal with what you have
>>37773977
Don't sabotage your progress and change in simply because you want to lift in your apartment rather than a gym.
Going to the gym, dedicating your time and energy, following a diet plan, is the hard part. Just take the few minutes and go get a gym membership.
You've already made the commitment, so you may as well achieve the results from it :).
>>37773977
Goblet squats are actually reasonably good, especially for hypertrophy. Not sure how using the cable machine for squats might work. How does it feel? Do you get a leg pump?
>>37774014
the problem is, there isn't really a comfortable way to hold the free weights while I squats and it my arms are exhausted from dumbell bench press, and shoulder flys
>>37774026
>not_sure_if_troll.jpeg
>>37774037
if you look at the picture, I squat down, grab the handles, do a bicep curl so they are over my shoulders (in the same spot my hands would be on a real bar), stand up, adjust my posture, and then do my 8 squats.
The handles being on a cable, which is attached to the fulcrum near my feet, actually lets me lean back a bit so I am on my heels more. It does exhaust my quads quite a bit, but I don't feel it in any other part of my legs (I was kinda under the impression that squats would make me feel it in my glutes a bit because they are the "get a nicer butt" exercise.
Most acurate way to measure body fat?
>>37774111
Dunk tank ("hydrostatic weighing")
For diet/training purposes, the mirror and neck/waist/hips (if grill) measurements.
>>37774153
I have a scale that supposedly measures your body fat and other things. How off do you think it will be?
>>37773798
Thanks, will try those shoulder dislocations
>>37774153
Ugh, don't get me started.
My mom stopped so low, she asked the doctor what the best way to measure weight was and he said " underwater" and then she said alright and we had to go at 3pm.
My sister enjoyed it but I didn't, you know when girls go to tie their hair up but then don't, she did that.
>>37774326
What do you mean, your mom stooped so low?
>>37774326
Not this shit again.
>>37774326
oh shit it's 2009 again
any benefit to taking dextrose as a skinnyfat dyel like me?
How does one get bow legs? I have crooked legs from being obese and I'm afraid they won't go away on their own once I lose weight, so I'm looking to straighten then or even bow them the other way.
Also how to straighten posture from years of being obese and sitting at a computer all day?
DAE get a grimace when they shrug? Idk if it's a normal think or if it's related to some neurological problems I have.
>>37774481
Are you low blood sugar dyel or just normal skinnyfat lazy dyel.
>>37772852
1 gram of protein per kg
I do leg work 3 times week like:
Workout A
3x6 Goblet Squat
Workout B
3x6 Lunges
AxBxAxx
BxAxBxx
My leg work is always the 3rd exercise after 2 compounds (bench+rows or Le Press+chin ups) so I have used a lot of energy. The lunges are intense and burn my shit up the next day, However I don't feel the same about the goblet squats. Should I increase the volume or would that fuck my shit up since I don't want to go to failure as I work legs every other day?
Looking for some advice.
basics:
25 yr old, 177 cm (5'10") high
currently 65 kg (126 lbs) overall weight, about 12.5% body fat
intake of 2500-2600 calories a day
I started trying to gain weight about a year ago, when I was only 55 kg, so I put on 10 kg since then. I built noticeable muscle and got stronger overall, but I also put on quite a bit of belly fat, which is bothering me now.
Lately, I’ve gotten a bit more serious about the whole thing and started measuring body composition weekly. It seems that currently I’m not going anywhere. If anything, I’m putting on even more fat (and losing muscle), although I’m of course doing regular exercise.
I’ve been stagnant at this status for months now and wonder what I should do. I was thinking that maybe I’m simply not having enough exercise, but I checked my notes and it seems that actually, when I was last gaining muscle, I wasn’t even doing exercise as intense as I’m doing now.
(My nutrition logs aren’t going back this far, unfortunately.)
I tried chasing deficits a few times and it never really worked out; I ended up losing more muscle than was worth it. Now I don’t really know where I want to go, I just want to get leaner one way or another, but currently neither is working.
What’d you suggest?
>>37774684
126 lbs is wrong, of course. It’s 143.
>>37768427
I've been training for two months. My leg day includes squats and straight legged deadlifts, I asked the trainer at the gym to check out my form and he recommended that I don't do both until I sort out my knee flexibility.
He told me I should replace squats and deadlifts with working out my Abductors on a machine, squatting on a balance ball (ATG, no weight) and hyperextensions
Is this good advice? When do I know when I'm ready to start squats and deadlifts?
HOW MUCH IS 1 PLATE
I SEE EVERYONE TALKING ABOUT IT BUT PLATES HAVE DIFFERENT WEIGHTS GOD DAMNIT WHICH IS IT
>>37774793
He's probably right about you having bad flexibility, but I seriously don't get how squatting on a balance ball is anything else than 100% retarded.
During a workout, is it better to hit the same muscle group consecutively versus giving it a break and hitting another group?
>>37774861
1 plate is:
>the bar, 45 lbs (20 kg)
plus
>two (2) 45 lbs (20 kg) plates, one on each side
so it comes out to 135 lbs or 61 kg
Can you guys check my DL form?
https://youtu.be/n91d8ZknYBU
I know my lower back rounded but I wonder if I need to lower the weight or if I should just work on form with that weight
>>37774954
Also , I'm on week 6 of SL 5x5
How bad does fast food affect your testosterone/sperm count?
Can you build aesthetic shoulders with OHP, chinups and rows only or should I do lateral raises?
>>37774916
Give it a break so it can recover and get bigger/stronger.
>>37775010
Fast food itself actually doesn't. You can eat burgers and pizza year round as long as you hit your macros and substitute your micronutrients through supplements your T will be alright. But certain preservatives might affect your hormones to some degree. So bottomline, even when it comes to unhealthy food, make it yourself or buy it in a restaurant where you know the food is actually fresh. Don't buy shitty mcdonalds.
>>37773977
Eventually your arms will tire out when holding heavy weight in a curl position, you should lock them out downwards like a dip, or upwards like an overhead squat
>>37774201
Body impedance, it's shit
>>37775013
Yes
>>37774954
Your hips seem to shoot up a little too fast at the beginning which rounds your lower back a little for the rest of the lift. Go too heavy and you'll get yourself a herniated disc. Try to visualize pressing your legs through the ground, not pulling the weight off the ground. Also focus on flexing and using your glutes. If you aren't already, flex your abs and brace yourself before you pull the weight off the ground.
>>37775156
So yes to lateral raises or yes to keeping my program the way it is?
>>37774954
First off, dont just lean to the weight and pull. Press the weight with your legs and pull. Your start off position should be slightly at 45 degrees from the ground to your back. Then press the weight up with your legs first while pulling.
>>37774675
Why dont you do bar squats and lunges. You can fit both of them in a day. So do both on same day, 2 times a week.
If I don't feel doms do I still make gains?
I have lower back DOMS from squats. Is this normal? I'm pretty sure that my form is not bad.
>>37775159
>>37775259
Thanks , I will do that next workout.
But should I repeat the weight or decrease it?
>>37775341
yes after training for a while you don't get doms
>>37775540
yes, you worked your spine muscles son
do squats with a neutral spine
OHP or push press in a 5x5 routine and why?
>>37775620
depends on the rest of the routine
>>37775540
>>37775551
If you go low-bar, you will be working your lower back even when you keep a neutral spine. That's just natural with that bar position.
>>37775620
OHP. Doing OHP will hit the shoulders better, push press will work the legs better bit if you do squats it's not necessary to work them with the push press, so focus more on your shoulders and traps.
When should i start taking supplements?
>>37775761
As soon as you're ready to invest the money. It's not like creatine or beta alanine is more effective if you use it later. Even if you don't work out, I would advise supplementing around 5000 IU of vitamin D3, since you're most likely deficient like pretty much everyone in the northern hemisphere.
>>37768427
I only just now realized this pic of Mark is a shoop onto the Costanza meme. Holy geez I'm slow.
>>37775825
>>37775761
Wtf, people take vitamin D supplements? Go outside, drink some milk, and take a multivitamin bro. Don't spend your hard earned money on every individual vitamin. And before you supplement, fix your diet. Protein, creatine, multivitamin, fish oil, and MAYBE pre workout is the limit for what you should be buying as supplements. Anything else is a waste of money.
How do I get more good fat into my diet on keto? I'm getting most of I now from nuts <macadamia, pecans, almonds, and cashews> olive oil in my cooking, and avocados.
Do I just dedicate more calouries of my daily allotment to foods I just listed, or am I missing on easy fats in plain sight?
>>37775976
Fish, shrimp, seafood. Fish oil. Peanut butter.
>>37769155
How the fuck do I fix it? I know brains are re-settable how do I flip the switch? I want to want to be powerful and not enjoy being told what to do on a daily fucking basis.
How the fuck do I become an animal and not a fucking pushover?
>>37775976
>>37775986
And hella eggs.
>>37775991
You just do it. You said you want it, now you have to do it. There's no trance like state where your body will just naturally do what you want relieving you of all responsibility. Unless you wanna have drunk sex everytime. We're in control of our actions. If that's what you really want, do it. If you don't enjoy it, then it's not really what you wanted, and you're just being insecure. Being alpha means doing what you want, not doing what you think is alpha.
>>37775934
You can improve your hormone levels with Vit-D supps more than you safely can through sun exposure. Do both, m8
>>37771355
http://stronglifts.com/5x5/#What_if_I_keep_failing_at_the_same_weight
>>37775934
A good multivitamin is far more expensive than Vitamin D supplements. Using the sun is not a viable option for most people and one of the side effects of enough sun exposure is skin cancer. I got 500 pills with 5000IU each for 25 bucks and thats enough for one and a half year. Multivitamins on the other hand are uncessesary if you're eating a healthy diet. Preworkout is unecessary and should be cycled if you actuall decide to take it. Just using caffeine is far less expensive and about as effective as preworkout. Creatine and beta alanine are very widely studied and have been proven to actually increase performance when used on a daily basis. 3-5g for creatine and 4-6g of beta alanine to get the best results.
>>37774684
Your stats are same as mine, but I came there by losing 9 kg. Nothing to add, just pointing out that.
>>37773754
How wide was your grip?
>>37774684
>126 lbs
Eat as much as you can, get to 190 lbs, squat like a madman, and then cut.
9 SCOOPS C'MON
>>37773760
>Paying money for that
You got scammed; should've read THE FUCKING STICKY.
>>37776361
I get it free as part of my gym membership
>>37773928
>greek-yogurt
Is that common syntax in Oz? Curious. Would you say you were an Austrailian-person?
1) If the optimal recovery time for your muscles is 2 days, why does SS have you doing everything but squats every 4 days?
2) Can your average doorframe really take the weight of you and a pull up bar on a regular basis? Feeling really uneasy about doing it.
>>37768427
which is better post-workout; dextrose or maltodextrin?
I'm always tired and always yawn every couple of minutes, despite getting good sleep. Eating and taking caffeine doesn't do much, I'm perked up for like a few minutes and then immediately get tired right after. It's been like this for a couple months, what should I do?
>>37776446
better diet maybe? green tea for it's caffeine half-life extednign properties, as well all the other great shit in it. more complex carbs. wider range of foods for more diverse micro- and phyto-nutrients
>>37776392
Nothing's lost, then. Better start SS like most people here suggest.
>>37776446
If you're already doing nutrition, sleep and everything else right and are at your wits end, just visit a doctor man.
>>37774954
You're jerking with noodle arms. Engage lats, keep chest up and take tension out of the bar (listen for the click of the bar hitting the top of the hole in the plates) *before* pushing the floor away.
>>37776446
Cut the caffeine and start taking Vitamin D3 and drink more water.
>>37774954
https://www.youtube.com/watch?v=jEy_czb3RKA
watch this
https://www.youtube.com/watch?v=4AObAU-EcYE
and this, it will learn you how to engage your posterior chain and how to pull properly
I use alan thrall's cue every time to warm up before I start deadlifting, even before 1plaet
I'm trying to stop being an anxious beta fag and I've had a crush on this girl who is way above my league for a while now.
I haven't blatantly told her I like her but I've asked her out and she gave me excuses so I know she's not into me.
Thing is, I just can't get her out of my mind and it's been affecting me but since she's part of the group I hang out with, she's always around.
At the end of the day, I just want to be in a good mental state so I'm asking you with experience, do I tell her I'm into her when I know she's not into me, will that help somehow? Or do I just not say anything and risk any awkwardness while I just focus on some other chick?
What would make me feel best afterwards?
>>37775547
Decrease where you can practice the form. Then when you feel comfortable, try out heavier sets
hey guys, how long did it take for your shoulders to come out?
i can lift 16 kg in shoulder press
and 7 kg in lateral and front raise and while my shoulders are harder and bigger they dont come out
>>37776429
Food. Is the best post workout. Don't feed into the snake oil fitness industry is trying to sell you.
>>37776945
you stop being a faggot
>>37777049
how
>>37777057
by meeting more girls
>>37777032
Takes time to build muscles bro. Increase your weight range and rep range. Add additional exercises like military barbell press.
>>37777064
thanks
I had been a loner fat slob for years now and I've really gotta ask for the most basic shit
>>37777087
don't worry, plenty of us have been there
you'll make it bro
Preferred brand of creatine?
>>37777070
ive been doing shoulders for 6 months, cant increase weight because my body doesnt want to get fatter, i might be gaining weight in let's say 2 weeks but one day i dont eat properly and my body drops all the weight i gained in those two weeks, and im poor as fuck so i can't buy protein
currently doing
4x12 shoulder press
4x12 front raise
4x12 lateral raise
>>37776147
Brah, spending 10 minutes in the sun in a tank top and no sunscreen allows your body to produce 10,000 IU of vitamin D. You don't need to buy products. It's a scam.
>>37776147
In northern latitudes there is not enough sun for good part of the year.
>>37776408
Lower body recovers faster than upper body. Also upper body exercises hit similar muscles, like the press and bench press
I've never had problems with my doorframe pullup bar.
Usually when I work my back I do seated rows, lat pulldown, and some other machine that works the same muscles.
I'm in a small town for the month and the gym is mostly cardio oriented though it does have barbells so I thought I would just substitute the machines I usually work with with barbell rows. I'm looking at a few videos on youtube at the moment and are barbell rows basically just deadlifts but bent over? I mean do you just keep identical form as if you were doing deadlifts (aside from being bent over and doing rows)
Whelp I think I may have solved my shoulder pain but it's too early to tell.
I keep having an increasing pain in my left shoulder a couple days after overhead pressing. It got so bothersome that I quit doing it.
Today, I decided to take my lacrosse ball and roll my upper pec. Around the collar bone and between shoulder and pec.
I immediately felt the pain in my shoulder reduce and now it's almost gone.
I've been stressed for months, thinking what to do. I thought I might be on the path to tearing my rotator cuff. Or that I may just have a body type that can't OHP.
I can't wait to see how I do these coming days. Gonna try pressing again. Thanks guys.
So /fit/ I started watching my nutrition 2 months ago and have lost around 14 pounds. Now that I got that going, I want to add the excercise. Which routine does /fit/ recommend to lose the largest amount of weight while keeping the most muscle possible? Not interested in making a lot of gains, first I think I should focus on achieving a healthy weight.
I'm on a 1800kcal diet (deficit of 500kcal) currently not engaged in excercise.
Plz halp
>inb4 sticky. Already did.
>>37777296
starting strength
you'll progress more slowly when cutting but it's good
>>37777315
Is "SS / SL is a meme" a meme?
>>37777324
You just have to do upper body accessories, i.e. pullups, after some time to avoid "t-rex mode"
It's good for beginners
>>37777339
Awesome. Thanks.
>>37777324
do this version with accessories and you won't turn into a t-rex.
Is swimming beneficial for a cut?
>>37768427
>worrying about insignificant shit
>having this much fuckarounditis
>>37777381
Yes
Swimming in cold water = metabolism gains
I've been getting this weird pain in one of my quads since I did lower body yesterday. It happens randomly, and it feels like a fish hook is stuck inside my leg pulling on my quad for about half a second at a time. I can walk and sit down no problem, my life isn't impeded in any way. I can't make the pain appear myself, it just comes and goes on its own.
Anyone know what it could be? Just a light tear or something? I did go a bit hard on sumo deads.
Thanks to the one guy answering everyone's questions ITT
>>37777414
My pleasure.
>>37777046
but it's cheap as fuck, i just want to spike my insulin post-workout with that and some whey before driving home and making a meal meal
>>37777274
if you mean keep your back straight, then yes. you just deadlift the bar up a few inches, until your upper body is basically parallel to the ground, hold that position, and pull the bar to your sternum. i prefer underhand grip, seems to give bettr results
How to prevent getting hemorrhoids from working out?
When can I start lifting again after herniating my l5 s1?
>>37775991
It's as simple as realizing the path to your happiness. You will not be loved because you show a woman love, you'll be loved because you show a woman strength. It's like graduating college, you gotta do the things that actually bring your desired outcome, not the things you think will bring it.
This is self fulfilling - the more you do things right with women, the more love you'll get from them, the more you'll wanna continue doing things right.
Is "dirty" cutting actually effective? As in, can I eat like shit but as long as I'm following my calorie intake and hitting my macros things will go fine?
>>37771390
looks like roidgut mate
This is more of a confession I guess but here goes nothing;
Been lifting for 6 months (going to the gym for 1 year but didnt really count) & my bench is at 30 as of today (barr + 5kg pl8s).
Started with barr only still struggled a lot.
I usually go for 10 to 15 reps if I can but I usually cant get past 12.
I do good form, I don't half rep but still my bench numbers are depressing.
How can I get progress going? might aswell isolate pecs or something?
what's with the hype surrounding steel cut oats? they don't seem to be especially high in any key macros, is it just that they'll make you feel full? are oats a meme?
>>37777895
your macros are likely shit if you can hit them with shit food
>>37777101
Go heavy on the sets. Do 8 reps of 3 sets. Add a Mainlift, standing barbell military press. Track your progress from there. Also do a bb program.
>>37778209
Too many reps man.
If you want to see progress in your numbers, do 3 sets of 5-8 reps max.
Also form check.
>>37777655
Dont finger yourself
>>37777655
Clench your butthole
>>37777744
Until your physiotherapist tells you to
>>37778360
Whey protein is the only one that works. Others just make you full too fast or ineffective unless large doses
>>37778209
Test your 1RM. If you don't know how to do it. Search for a video. Then, do 75% x 5reps for 3 sets, for 2 times a week. Next week, continue with 85% x 3reps for 3sets, then next week move to 95% x 1 or 2 reps for 2 sets. Then test your max again.
>>37778209
Or do SS, read the sticky
>>37778441
the only one that works? what do you mean by that?
>>37778501
Without eating like a madcow, or make you full too fast. Just buy protein powder. It works
>>37777599
In that case dextrose.
>>37777046
you do know that dextrose is just another name for the glucose you find in fruit, right?
>protein is snake oil
>sugar is snake oil
lmao.
>>37778391
I just eat a one or two really horrible low calorie things and then have one really good nutritious meal and patch everything up with powder
>>37778555
>checked
Also, does anyone here bother with creatine or is it meme-status now?
So I finally have time to dedicate to the gym. Now that I have time I came from swimming so i'm no fat slob but i'm unsure if I should start weight lifting at a starting program or a intermediate program. What says you fit
>>37778524
i'm on a cut right now though, i consider being filled up fast a benefit of the oats breakfast. I was just wondering if that quick fill was the main factor working in oats' favor or if there was something else going on that i'm unaware of
>>37778360
>>37778736
they have good proteins, 17%
lots of fiber, filling
also healthy fats
>>37778701
starting program
>>37778701
if ur a fat slob focuss on your diet not on exercise
I go to a cheapo commercial gym will i look like a weirdo if i do farmers walks with the dumbbells across the gym area?
Question about TDEE calculators
I lift 3 times a week so I entered moderate activity level (3-5 times a week) and my maintenance was 3400, I'm currently cutting at 2900 but this honestly feels to much for my activity levels
Since there's a huge jump of 400 calories between 1-2 times of activity a week vs 3-5 should I lower my intake to 2700 or so?
Pull ups or chin ups for aesthetics??
wtf is the purpose of taking aspirin in an ECA stack?
I don't have any chronic pain of any sort
also is ephedrine useful alone or with aspirin?
Because I'm taking a tolerence a 2 week tolerence break from caffeine as a cup of coffee barely effects me now
Mma or boxing?
>>37779389
take my opinion with a grain of salt, but I think mma would be better for street fights and whatnot
>>37779298
Depends on what you need to work on, what your routine looks like etc.
Generally the chinup will give bigger results for your lats, at the expense of being harder and not giving any biceps.
>>37778537
That's not what dextrose is dummy
>>37779389
Boxing.
IRL throwing good punches and avoiding punches proves more useful than ground fighting, where someone might kick you or be bigger than you or you not have enough space to perform your super special jujitsu moves.
Also your practice goals will be a lot clearer with boxing as mma will have a larger number of techniques to learn, while boxing would let you focus on a few and mastering them.
I don't do any martial arts though so take my opinion with a grain of salt, if I was gonna start i'd definately go with boxing though.
i have a half full tub of Gold Standard that was manufactured 2015 and expires 04/2017, are the protons still potent or should i buy a new one?
>>37779463
It's exactly what it is tho broseph.
>The D-isomer (D-glucose), also known as dextrose, occurs widely in nature, but the L-isomer (L-glucose) does not.
I'm not really a beginner but my lifts are still considered novice early intermediate. Will it really matter if I move on to a intermediate routine like Texas method. Looks fun and I'm getting bored as fuck on greyskull. People bitch so much about not moving on until your lifts are adequate enough on here so I am just wondering if it really mattered
I've been cutting the last 10 months, 273-183 currently, and I'm 5'9". I haven't lost weight in the last 3 weeks, but I'm getting close to my wit's end with the cutting process and just wanna eat maintenance again. I'm currently eating 1800 calories a day, but should I just go to 1500 to cut the rest of the way or keep on the 1800 grind?
HIIT or LISS on a cut?
It's either
>NEVER do hiit on a cut because you'll further break down muscle, on top of being cns exhausted
or
>LISS is barely burning calories, do HIIT to burn a billion calories in 10 mins
>>37779298
>>37779408
it's the other way around, chinups (palms facing you) hit the biceps.
>>37779496
extremely potent
>>37779562
you'll actually progress more slowly
>>37779593
Is that the only issue? Not really in a hurry famala
>>37777655
Don't buy them a gym membership.
>>37779389
Boxing. Never ground on the street. Learn how to wreck people's jaws.
>>37778701
Are you a beginner at weight lifting or an intermediate?
>>37768427
Rolling for how many pushups I do
>>37779081
See people do it all the time at mine.
Hey /fit/
At the risk of sounding like a curl bro, how impressive is it to be able to curl your weight? Is it relative (i.e. a light person curling their weight isn't impressive, a heavy person curling their weight is)? Or is the skill equally scaled?
>>37779263
To burn 400 calories you have to actually be actively lifting weights vigorously for about 45 mins. That time does not include rest. I just choose "sedentary" to be safe.
>>37777087
You can do it senpai. Girls are regular people too
>>37777408
If you felt a pop or shift under load, you might have torn a few fibers. Otherwise, welcome to the world of random pain for no reason. Warm up carefully next time, and let warmups be your guide.
>>37779376
Helps prevent heart problems and maybe has some synergistic effect, I forget. Not necessary, but probably won't hurt.
>>37779584
More important to avoid lots of eccentric loading. Avoid running, if possible. HIIT is probably more compatible with lifting, but LISS will have a bigger effect on LISS-type things.
>>37779821
Wilks formula.
>>37779696
Yeah. You won't get hurt when doing the same or less volume and intensity than you would in a beginner program.
>>37768427
I'm noob to squatting, decided for the low-bar. Apperently my form and depth are pretty good, but I get lactic acid and pain in my wrists.
I tried going for some heavier weight but it felt like the bar was gonna slip off my right deltoid. I know I'm supposed to hold it between my traps and delts, but I feel like my wrist is taking the biggest toll.
How fix?
>>37780007
check your grip
pic related, SS book
>>37779772
>>37779479
>>37779404
Thanks for the advice family
How to progress bench in SS if I have no microplates? Aim for 3x8 before adding weight? Switch to 3x3?
Is there anything I can use in place of microplates? I can't think of anything.
Someone link me to a retard proof routine and diet.
>>37768427
how many reps should i be able to do before I add weight to pull ups?
If I need to adjust my AxBxAxx schedule, and I am only in week 3 of SL, should I work out two days in a row or take an extra day off? Or does it even matter at this stage in the game?
>>37780125
10-15
>>37780078
These are good ideas.
You can buy some ankle weights, or hang a shopping bag or a bottle, or a chain...
>>37780087
sticky
>>37780136
And by adjust I mean shift my workouts to different days of the week.
Is getting Practical Programming for Strength Training with SS a good idea? I am not so great at making proper training sessions for myself.
Is trappy's push/pull split enough for aesthetics?
You're hitting every muscle group twice a week; however, I recall reading somewhere that for a novice (as myself) the best idea would be to complete 8 to 12 SETS per muscle group per session. How much merit does that hold?
Does anyone have any experience doing something similar to this routine?
Im going.to have to stop lifting for about 6 months. Basically im about to lose my job and have to find another one. Is there anything besides cardio i can do to maintain my gains without gym? I won't be able to afford a gym for a while
Anyone point me in the direction of something that can help me find the right program to do?
Doing ICF5x5 now but now I have more time and can easily do up to 6 days a week and spend as long as needed at the gym.
>>37779925
What other exercise? Biking?
And I see no reason to avoid running, I'm fairly young (fine knees), know to avoid heel striking, etc.
I plan on eating 2850 calories a day because I don't know my maintenance weight and want to 'lean bulk' on a 350 surplus, ideally my maintenance caloric intake is 2500
once I stop gaining weight on 2850 should I ramp it up to 3200?
>>37780158
Yes, why not, knowledge is always good
Which edition of SS am I supposed to read as a beginner? Is the 2nd edition the same as the 1st but with more in it?
Doing Greyskull with some isolations as "plug-ins". Doing good progress so far in the main lifts, but I've noticed I'm not doing too well on the isolations. Like making no progress at all, and even doing worse on some of them. Is this to be expected given good progress on the main lifts? I mean after a heavy deadlift and bench lift, I don't have that much in me to do curls. How do solve this?
PHUL or PPL?
>>37778441
can I atleast bench press?
>>37780354
IIRC, first edition is geared towards coaches, not the trainees themselves.
And yeah, that's the reason they release the new editions: to fit more information in, correct errors, update the illustrations, and all-around make the book better. They have a breakdown on the website on what changes between each edition.
If I replace squats with zercher squats or hip thrusts because of no power rack in grey skull or ss how much am I limiting myself?
Just added the 2 calcium/zinc a day this week. Anyone else have experience with this? I don't eat red meat and I don't think chicken gives me enough of those heavy metals.
I take
>2 scoops of whey fer gains
>2 aleve for scoliosis pains
>2 dailies a day
>2 fish oils
Any advice or tips?
>>37780354
3rd edition is the last edition, the one you should read.
>>37780569
zercher squats are more similar but quad dominant, hip thrusts are another movement entirely
>>37780445
I've done PHUL, PHAT, and PPL. I switch in between them based on my schedule during college and the summer. Currently I'm on PPL.
PPL you have to eat a lot and make sure you rest. However, it's really good, I think. I can normally get out of the gym in about 1.5 hours, including flexibility and mobility routines that last 30 minutes each day. So the workout itself is 1 hour. The only bad part is it's hard to fit in cardio with PPL. You're going to need that recovery. I'm currently on PPL with a slightly modified linear progression scheme, similar to the Reddit one.
PHUL: I also like this. The upper heavy days kind of take a while to do. I can't remember the length of the lower days, however. The hypertrophy days, as far as I can remember, are pretty quick. It's easier to fit in cardio, and I like that since I'm a runner.
PHAT: upper heavy days take a while. Lower heavy days don't take as long, unless you do deadlifts. The hypertrophy days are pretty quick. My back exploded on PHAT, also.
They're all great templates to utilize. It ultimately comes down to your schedule. PPL seems to work best for a lot of people on here. You can use a similar setup to the PHUL and PHAT philosophies with PPL. Having 3 heavy PPL sessions followed by a more hypertrophy focused PPL. I just do heavy all throughout.
>>37780584
>milk
>nuts
problem solved
why not eat actual food?
