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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Questions That Don't Deserve Their Own Thread
>Pepe edition
>>37908492
I'll start.
>What do you think of Arnold Schwarzenegger's Golden Six routine?
It goes like this:
AxAxAxx
>Barbell Squat 4x10
>Wide Grip Bench Press 3x10
>Chin Ups / Pull Ups 3xAMRAP
>Behind the Neck OHP 4x10
>Barbell Curl 3x10
>Crunches / Sit-Ups 3xAMRAP
If you can manage a set of 12-13 reps, increase weight more next time.
After 3 months, add 1 set to everything but abs. Continue for 6 months, then add another set to everything but abs.
>>37908529
Are spider curls a good alternative to barbell curls?
i read that blood sugar after eating even really sugary shit would be under 130 2 hours after consuming.
But what i cant find info on is normal levels testing immediately after. Just ate a pack of twizzlers and it was like 320 15 minutes after eating but down to 85 in 50 minutes. Shouldn't it never go above 200 ever no matter what/how much i eat? Also, does it help to do some high heart rate cardio after consuming the worst of the worst?
I don't want to get the beetus guys but i have such a sweet tooth, i'm not fat though. I'm scared.
I am NEET for three months untill i begin university, and in that time i am gonna be pretty inactive.
Would it be worth doing ligy cardio daily to compensate for my lack of activity, i am currently bulking but im already pretty fat but im lifting for strength. I just want to avoid any unnecessary fat gain whilst still adding weight to my lifts.
is cardio necessary for a cut or just calories in calories out?
>>37908799
it isn't, but if you want to be able to cum more than one time a fuck it is
OK, so does it piss you guys off when people say they can't control their weight? I commented on a Facebook post saying something like, people can control weight just follow thermodynamics. All of a sudden beta orbiters start calling me an idiot and the user has a gut issue. Apparently mal absorption. I was just like OK, talk to your doctor then about fixing that. Keep proceeding to call me retarded.
America's health education system has really failed us.
>>37909015
For context her post said everyone's body is different and they can't control weight.
What accessory exercises should I include while doing 5/3/1?
>>37908638
Go talk to a doctor
>>37908713
Cardio is good, yes
>>37909015
Why do you care? Just ignore that shit if it's online
How long can I take ephedrine (as bronkaid) before I become fucked up with like 5 years to live like that one women that was addicted to it had
Best exercises for my chest/core? My arms are fine
>>37909081
I dunno, I dont really care I guess. I just don't really understand why basic nutrition triggers people. I guess ill think myself stupid thinking like that.
How to fix a hip that makes cruchy/snapping sounds when you lower your leg and has a general discomfort surrounding it?
>>37908492
Is it normal to feel more sleepy when cutting? I have 100kg and starter dieting for the first time in my life
>>37908492
Why do I spill meat on penis?
is your protein intake supposed to be calculated by your current weight or your goal weight?
>>37908492
I train mainly for strength and would like to know a decent routine for MOBILITY after the work out, so I don't get sluggish or tight.
I'm really clueless on this aspect
>>37909169
Don't be 90 with arthritis and aching joints
>>37909345
Sticky has a few in the second post.
how do i get rid of gyno without surgery? lower bf%? (and yes, it's not too much bodyfat, it is gynecomastia)
My 2nd day at the gym I got training from a 56 year old South African Goddess. I really like her advice on form. Today she taught me deadlifts and benchpress and a couple other things. I have another free session scheduled for Monday at 8am when we will do squats and OHP. If I want more after that it's $55/hr.
I guess they try to sell you like 10 hours a month. That's kind of out of the question. Would it be worth it to just schedule a couple hours a month or is that not enough time to be worthwhile? Waste or good? The old man there who gave me my tour the first day said she's a top tier powerlifter. And she says stuff like "attaboy" when I get it right which is really kawaii
I want a thick, solid roman physique similar to that of a Rugby player (pic related).
What routine should I be doing if I'm currently skinnyfat? I tried SS and gained strength while eating clean bulk, but I look more skinnyfat now. I'm thinking a back/bi, chest/tri, legs split, or maybe a 6-10 rep PPL routine 3x week.
Any advice is appreciated.
There is this chick that keep saying muscles built from doing sports are better than muscles built from weight lifting because the latter will go soft if you stop lifting while the former is permanent.
How true is this? How do i rebute that?
What is that thick blonde crossfit girls name who is mad popular these days? Need fap material, thx
>>37909634
>ask her if she can elaborate on that and explain to you what the differences are between sarcoplasmic and myofibrillar hyperthrophy.
And while she's at it maybe she can explain to you why athletes do weight training to enhance their sport abilities
>>37909631
I'm no expert but I've lurked here and watched a lot of youtube videos so take it as you will
heavy ass compounds + a few acessories
the rest comes down to having low bf% and genetics.
low bf% IS what makes you aesthetic along with muscle, you can be packing all the muscle in the world yet if youre not on that 10-14% you wont look that great
SS "doesnt work" because people dont add acessories nor do they do their pull ups and dips like the book mentions
they're also new so they lack knowledge bout proper form and diet.
also most of them are skinny fat or look like shit so obviously if they bulk theyll look worse
again, it's all about low bf% and having some muscle
notice how dyel football players have aesthetic cores and with minimal training they look good(Cristiano Ronaldo for example)
>>37909631
Rugby players don't build their physiques by doing stupid ass splits. Focus on strength, the stronger you are the bigger you are. Stick with SS until you no longer make gains on SS, then switch to madcow or Texas method. Bodybuilding only works for enchanced lifters.
>>37909631
Weighted carries.
http://breakingmuscle.com/strongman/pick-up-something-new-10-loaded-carries-to-strengthen-your-training-and-yourself
These'll thicken you up and get your core, back, and legs working hard
>>37909489
>>37909489
the sticky seems to have some absurd shit like 1.5g protein per lbs when cutting, that's like double what you need but anyways.
I'm checking it and it seems the following
>stretch everyday or at least after every work out
>do starting stretching
is this all I need?
Will be fun learning this stretches or finding how what they are/how to do
>>37909700
I think I might be retarded since I dont get texas method nor madcow that well but... is it basically doing ramp up sets?
isn't it basically SS except you just try to up weight once at friday? except I guess you add acessories too if you wish?
Also, I was doing SS + Acessories but had to cut since I was getting way too fat(started from skinnyfat), my lifts are intermediate but I feel like I might be able to get them higher if I bulk. Should I switch to those programs or keep at it?
My numbers are a bit down since I had a motorcycle crash
Squat - 122.5kg(it's going up since the accident, was at 135kg before)
Deadlift - 125kg(fixed form, weight shooting up in cut somehow)
Bench- 82.5kg
OHP - 52.5KG
Thanks in advance if someone replies, need some guiding.
I saw one pretty retarded post like 30 minutes ago.
>How do I cook my eggs?
>>37909675
fucking savage
>>37909705
Going to try this, but what if I am skinnyfat and naturally my hips are just as wide as my shoulders? Will this adversely effect my thickness or will it help widen my abdomen?
>>37909795
madcow is ramping, TM is sets across. I'd recommed TM cause it's meant to be used continuously and can be modified to use for years - madcow is an overreaching programme meaning you have to 'fail' at some point and it's use is a bit more nuanced for the general public.
its just
VD - 5x5 @ 90% 3x5 weight (last SS session)
RD - 80-90% VD weight
ID - 2.5kg above last 3x5 weight for 1x5
VxRxIxx
keep doing SS while you look properly into TM
>>37909679
This is wrong.
If you are skinnyfat, than doing 5x5 or 3x5 will not help you get bigger. You will gain strength but aesthetic gains will be minimal.
Stick to 4x8-10 reps. Go as heavy as you can with good form, and spend a good 1-2 hours at the gym at a time. My chest gets way more sore from 4x10 at 135 lbs than it does from 3x5 at 195 lbs.
Get your form in check, lift for a max of 10 reps and go as heavy as you can while still getting those reps in. Skinnyfats have extreme trouble with recovery so going to failure or putting a lot of pressure on your CNS in general will not help you get AESTHETIC.
>>37908492
>>37908492
>>37908492
what is shieko??
heard anons on plg/ talk about it and idk what it is
>>37909866
I could go more into why everything said was wrong but I'll just leave pic related cause its the main point for op.
don't bother listening to this guy.
>>37908799
Do some HIIT
>>37909862
Thanks, I'll look up into it once I'm bulking and can no longer keep adding 1.25kg plates per work our or for a week
but in those programs acessories will be done however you like, right? the traditional 3x8 or 3x12
>>37909866
I'm not skinny fat anymore
I'm doing 3x5 on the compounds and 3x8-12 on acessories
for example my B day is:
Squats 3x5
OHP 3x5
Yate Rows 3x8(dunno if I should do them for strength or hypertrophy but I enjoy squeezing my back)
Weighted Dips 3x8 (I switched with pull ups because push pull ratio)
Tricep Pulldown 3x8/12
Lat Pulldown 3x8/12
and that's it, I also box so I try to not overload the work out.
I also don't Squat on A day anymore, 3x week means no pants since my waist is small-ish
>>37909929
So it's basically low reps for strength
and whatever the fuck for hypertrophy ?
which means youll gain/build the same amount of muscle doing 3x5 as if you were doing 3x12(20+ starting to be detrimental for muh gains) ?
>>37909989
>but in those programs acessories will be done however you like, right?
yeah 3x8-12 is standard for accessories
>So it's basically low reps for strength
>and whatever the fuck for hypertrophy ?
yes, think of it as more of number of difficult sets gives you hypertrophy, rather than in terms of which rep range.
so doing a strength programme gives you strength and hypertrophy.
I'm both (You)'s btw so I'm just answering in one go.
>>37910062
Alright thanks.
I remember seeing a guy that did strictly SS(so basically compounds and pulls/chins/dips and he ended up looking good, even had circled the areas on the body that x exercise worked, shame I didn't save the picture.
>>37910105
here you go, lad
and good luck
>>37908492
Gym's olympic bar is probably a cheap one, how much do they hold? Srs worried about snapping on my back while squatting kek
at 1pl8 shit starts to bend a bit
>>37910105
much better pic here than what other anon posted
>>37910132
>>37910213
I love you guys, no homo.
>>37910213
>much better pic
kek it's almost the exact same pic, which neither of us made ourselves.
I didn't realise we were in competition
>>37908492
Shit /fit/ retard here, went overboard with last set on the leg press, and got a ticket to snap city, felt a sharp pain and all, I should assess damage more easily tomorrow. it wasn't a big weight put I kind of let it go deeper and my lower back went away?
How to I rehabilitate? Miss gym for a week or two?
>>37910213
>>37910245
not him but at least that one has a legend so you know what the colors are indicating
when do i move on from starting strength
>>37910245
>no cleans
>pull ups instead of chin ups
>pull ups working biceps
>dips
It's even more cleanly drawn out.
>>37910267
Texas Method is lots of fun
>>37910264
oh, I just saw the bottom part of the pic
foot in mouth
>>37910267
About a year or until you reach a point where you plateau. I stopped around 11 months when my squat and deadlift kept stalling
Where all the Pepes at?
---
Anyway, I'm on SS and I've reached the point where recovery after deadlifts is starting to be an issue. I heard lots of great things about Snap City, but I don't want to go there regardless.
What can I do instead of power cleans? Do I just do deadlift like usual only lighter? More volume though?
What are some common questions that run through your guy's heads?
For example, whether to do cardio before weights, the seriousness of hydration, ect?
I want to make some infographs
>>37910267
when it stops giving you gains. I think in the book it mentions when you stall after deloading on squats/deadlifts. Generally though once you hit 1/2/3/4 you should probably move to an intermediate routine.
>>37910267
Oh you said when not where. When you are eating and sleeping right but the fatigue from your previous lift interferes with your next lift (aka you cannot recover from that frequency of high intensity)
>>37910161
even the cheap ones can carry whatever weight you'll ever be able to lift x10.
>>37910289
>implying you need to do cleans
>implying bicep flexion doesn't train biceps
>implying the pullups cant be interchanged with chin ups to get the point across
>implying dips is a bad exercise
you really love that picture you posted, don't you. is it of your boyfriend?
>>37909929
I'd have to question the Alcarez, newer studies are showing that there very much is a difference between resting 3 mins and 30 secs.
When I have my knee in the same position my feet will be different, so when Squatting or Deadlifting shit's weird to get in a good position
Am I fucking my knees? Pic related, tried to replicated getting under the bar and doing 3 steps back and adjusting my feet(not cool or easy when you have 3pl8 on your back)
I'm a 5'11 330lb fat fuck former athlete done with college trying to get back to good looking weight (like <260) but the biggest problem I'm have right now is food cravings. Eating about 2500 a day with like 220g protein, but what will help take the cravings away?
>>37909817
I know m8 slaying all kinds of pussy with that banter
>>37910402
spit it out
I'm curious on that since I used to rest 5 mins when I started training strength but now I do 2mins, sometimes bit more or less if I listen to my body
also is there any template on warming up? like % of your max, I forgot and need to recalculate things
>>37910411
will power. The cravings go away once your new diet becomes routine.
is it ok to blend flaxseeds? i've started having smoothies as part of my breakfast and i usually throw some seeds in it for some mineral gains.
google gives me tons of lesser known sites claiming that ground flaxseeds are dangerous because they contain cyanide or something like that
What do I do when my biceps give up first when im doing back exercises? Lat pulls pullups and dumbell rows all tire my biceps and forearm like fuck
>>37910432
>peel banana
>oh no it magically created significant quantities of cyanide
I think you'll be fine, the process blending them can't produce cyanide, I'll eat my dick if it can
>>37910432
it says on the package of these ones not to eat more than 2 tbsp per day, but I dont k ow if they mean ground or just whole....
i let them sit in water a bit and then eat them, because it helps my digestive system
actually unsure if I should even count the calories of those since they come out pretty much intact I think...
>>37910402
in the sense you have more rest you can generally do more work
it in itself provides no training stimulus that effects hypertrophy
>>37910476
it can't create, but it can release
if it's stuck in the shell and the shell would pass through you intact vs. grinding the shell up to a fine flour your body will absorb
>>37908799
Not really necessary for cutting, but I highly recommend doing some HIIT once a week for it's other benefits. Lifting and eating a deficit are really what matter when it comes to cutting.
>>37908492
I was wondering if random exercises throughout the day outside the gym have any detrimental or beneficial effects.
For example this morning I did 5x5 25kg weighted pullups.
After lunch I don't feel tired anymore and do 2x12 bodyweight pullups on my staircase (a fun
habit). Later tonight I might randomly do 2 more sets.
I'm a damaging my gains by doing this or does it make no difference?
>>37910502
thanks, I suppose i'll throw them in whole after blending just to be on the safer side
Any protips for pectus excavators?
>>37910408
>>37910408
bumping for this
seriously scared but it's been months and nothing, I even hit a car with my right knee at 55km/h and 2 months later I came back squatting, I also dont feel pain
I do sometimes though when resting feel my knees sore and a weird feeling, not exactly pain but kind off if you catch my drift, like really tired
>>37909634
This is absolute bollocks.
Athletes in contact sports train for strength in the weight room because they know (or at the very least their coaches know) that you won't get sufficiently strong via sport specific practice alone.
Strength and muscle are also incredibly costly adaptations for the body to make, so it follows that they hang around for a long time even if you stop lifting. Yes, you will lose muscle over time if you don't train - at a rate of around 1% of your total muscle mass a year.
The reason that people tend to gain fat when they stop training is DIET. Gaining strength requires you to eat a hell of a lot of food. People who stop training often continue with their eating habits from their training days, and then get fat.
>>37910570
This, would like input aswell
Hang in there breh
>>37909795
Texas method is designed in response to the fact that your body can no longer adapt after each workout and recover quickly enough for another 'max' day.
That happens because you make less progress the closer you get to your personal genetic "ceiling" and because as an intermediate lifter you can handle loads that put more stress on your body than it can recover from in just a couple of days.
So instead of increasing the weight on an exercise every time, you instead 'periodise' your training into week long blocks. For example: You start with a high volume workout Monday (usually 5x5 at slightly below your 5RM), then do a lighter workout Weds (usually at 80% of Mondays weight) then do a single heavy set of 5 on Friday with 5lb/2.5kg added to your last 5RM.
The next week, you add the same amount of weight to your 5x5 and do the same progression pattern again. This gives your body time to recover from Monday's workout to display the new strength gains on Friday.
>>37910523
Ah yes, of course, didn't think about that.
how many calories should you have before a morning workout?
I'm just eating eggs with some sriracha
When should you use those knee straps and straps?
Is it best to take your daily vitamins and supplements all at the same time or space it out during the day?
>>37910798
there's no set amount
>>37910806
ideally never
>>37910845
doesn't matter
>>37910864
I'm struggling in my deadlift due to my grip, I can lift more too but my grip starts to slip in the fingers
what am I supposed to do? this is pretty annoying
>>37908492
Help me /fit/:
I'm a recovering skinnyfat who has no access to a gym, I'm also extremely tight with money and had to save just to get myself a pullup bar.
I have absolutely no clue on how to make a workout regimen with what little I have, up until now I just did pushups 4x25 until I reached a point where I could do it with not much effort. The only thing I can do for now with the pullup bar are chinups (I manage to do only 4x3 at the moment) and leg raises.
My main problem is that I have no idea what I should do with what little I have, I don't know how many reps I should aim for, when I should rest and when not and which exercises should I do in general.
I read the sticky but creating a program with no experience is pretty damn confusing.
TL;DR: I'm a dyel who only has access to a pullup bar, have any routine to suggest?
>>37910886
>what am I supposed to do?
Improve your gripstrength.
Letting your grip fall even further behind is definitely not the right answer.
>>37908492
Relative noob here getting my diet and such in order and was wondering if 3670 calories (what I got out of the tree calc) for a 6' 2" guy that weighs 243 lbs and is 22yo doing a ppl routine sounds a bit high but I just wanted another opinion on the matter
>>37910886
I mean, sure you can use a strap or chalk if you're ok with that, but if your problem is your grip strength, WORK ON YOUR FUCKING GRIP STRENGTH
>>37910903
>>37910922
so those things you squeeze aren't a meme?
whats the best
>>37910921
a bit high? possibly, but if your goal is linear progression on strength and you don't care about putting on weight, that's fine.
>>37910935
farmer walks, plate pinching or whatever it's called.
>>37910937
Thanks anon nah I'm looking to lean out a bit first as I have a gut so I'll start out at 3200 and see how it goes from there
I used to be fat but now i'm /fit/. Problem is that my skin isn't "cut", even after 1 year of exercises and having a 6 pack.
What am I doing wrong? Or is there something i should eat to get rid of this loose skin?
>>37910958
Thanks
I try to do farmer walks but there's only one spot to do so in the small gym and when its full(almost all time im there) no chance
Plate pinch seems nice, seems like something you can even do at home
>>37910982
if you're looking to lose weight, even 3200 might be too high. What's your current body comp? If you're 6'2" and 243lbs of mostly fat, you should probably be eating around 2000-2500 to lose weight. This also depends on your goals though as you'll lose strength as well.
>>37910986
not much you can do about loose skin except wait a long time or get it surgically "fixed"
hey guys should i wait until i hit 1/2/3/4 to change to texas method or should i do it before?
>>37911034
How much long? Considering kind of young (22).
Can a high protein diet help?
>>37910992
If you have the strength for chin-ups/pull-ups, try doing them with rope or even wrapping a towel around the bar and grip that. It does a lot for your grip strength.
>>37911068
>How much long? Considering kind of young (22).
no idea. Very possible that it'll never tighten up
>Can a high protein diet help?
don't think it will have any effect.
>>37911090
I should clarify - loop the towel OVER the bar and grip the hanging towel like handles.
>>37911034
I'm at about 25% and I'd like to retain as much strength and muscle as I can
>>37911168
yeah, 3200 might still be a bit too high. Do it for a couple of weeks and see where you are and adjust.
>>37911180
Alright thanks for the help
>>37908492
I've only eaten 350 calories today and I already feel sick how the fuck is this shit even possible
>>37908529
Behind the neck OHP is how you fuck up your shoulders.
When I squat i get pain in the area Ive marked there, sometimes the pain will shoot downward. It is also noticeable when i hold the bar out in front of me, for curls ect.
Any idea how to correct this and avoid it again in the future?
>>37910889
bumperino
>>37911676
>TL;DR: I'm a dyel who only has access to a pullup bar, have any routine to suggest?
just read this, there is no such thing that exists. If you don't want to be a dyel, you have to lift, no way around it.
>>37911649
could be a herniated disc
I've recently started bench press, at first I was super weak, now I'm still girl-tier weak benching like 50kg. It has been two weeks now and if I try to switch to 60kg I can only do like 4 or 5 reps before failing, and I don't even feel my pecs pumping like when I use less weight. That's why I keep going with 50
I'm kind of ashamed and I don't know how to progress
>>37910889
>I manage to do only 4x3 at the moment
what about you start doing more of them you weakfuck. Then try hitting pull ups if your child like body manages to do at least 1 rep
>>37911824
READ THE STICKY
feeling a pump because you do high reps of low weight isn't a sign of effort. I could get the same pump just posing in front of a mirror long enough.
>>37911707
>you have to lift
I know, but I can't do it and won't be able to for a while
>what about you start doing more
literally started yesterday and I already have pain, I know I have to do more, but I don't know if I should do more reps or more sets, if I should do other stuff as well and if I did wrong if I have pain.
>>37911893
>how can I run a marathon if I don't actually run to train for it and the only exercise I can do is sit on my couch and stand up from time to time?
that's essentially what you're asking for. You can't build a routine of a pull up bar
>>37908529
I fully agree with this routine minus the behind the neck OHP just based on shoulder health and also proper OHPing having literal parallels to it at the mid to upper stages of the lift as you chin down and push up and over your torso.
Also pull up/chinup at amrap is dumb because bodyweight will remain somewhat consistent vs weighted for pure bodybuilding.
Any good weightlifter knows when to increase weight and you should always increase weight if you manage to complete a 8-12 rep set with ease
>>37911933
shame, I'll just have to wait then
>>37908492
what should i do if the smallest weight increment i can go up is 2.5kg. im on fit's gslp and the program requires you increase the weight by 1-2kg each workout? should i do 2 worout for that bodypart at that weight and then increase.
pic related
Hey I just hit a PR in deadlift (165 kg) my form was ok. But I just felt a burn down my stomach. I fear for an hernia. The burn disapear just after the lift and I feel nothing now. Do I need to lift lighter in the future ?
>>37911980
go to your local hardware store and buy some chain. Cheap easy 1kg weights
>>37910889
keep adding to your calisthenic routine, do cardio, and keep working at your diet
you're doing fine and you will have a head start when you finally join the gym
start working on squat form now
>>37911987
most likely not a hernia, you would know. Could be you just strained a little too hard. Play it safe and go lighter
>>37911888
Should I just keep doing those pathetic 3x4 with higher weight then?
>>37912077
READ THE STICKY
>>37908492
are there different scales people use to measure test? I went to the doctor and he told me I had 16 which was normal, but everybody else is talking about 400 500 or 1000.
any tips for cardio when you have hemorroids? running is a excruciating on the bad days
Can coffee (black, no sweets) effect my cutting negatively? I'm drinking alot of water to put a damp on the hunger feels that I have.
>>37908529
I think I might go for this, my lower back is fucked up from bad posture and I'm finding 5 reps is really hard on my joints
>>37908492
I'm cutting and feeling tired as fuck. I'm also not sleeping well. I do however have plenty of free time. Is it worth it to try to raise my gym days from 3 to 6?
When I low bar squat if I keep my hands too close my wrist hurts, if I keep them too far apart the bar tend to fall down. Any suggestion/tip (why can't I keep the bar up? should not be this weak, so it must be a problem in form)?
I need new shoes for lifting, but I'm broke as fuck
what do I buy? I don't lift A LOT so I don't need the new shiny 150€ Adidas Fuccboi Master 3k Dynamic Hyperlifters or whatever the fuck
pic related is what I've been lifting in for the last 2 years, except they're full of holes
I liked the flat sole tho
Is it bad do deadlift and squat oon running shoes? I dont seem to have problems with it, theyre from nike and their supposed to have barefoot feeling or some shit like that
also are lifting shoes just for squats? I know you cant deadlift with them but if I'm squatting can I use it for other lifts and acessories?
If someone intended to do SS, but found out the only gym they could conceivably go to doesn't own a squat rack, what should he do? They have a smith machine but i've heard it's terrible to do squats with.
Should I just do a different program? there's no other gym I can get to and I can't afford my own equipment.
how should i approach a bartender girl serving me a drink? they are mostly really open and nice and there is a cute one in a local bar that talked nice to me but i have no idea how i should talk to her. last time she gave me smth to drink we made a bit fun but cant call that flirting yet
>>37908492
What sort of results could I expect from doing the classic first timer's cycle? I have no problem working hard in the gym and disciplining my eating. Just debating on if it'd be worth it.
The gains would only last as long as I was on gear too right?
It's the cycle in the pastebin people sometimes link in /fraud/, Idk where to find it now.
How would a 6' 165 lbs skinny fat fuck transition to ottermode in terms of diet?
>>37912494
Don't trust anyone who's paycheck relies on how much you like them.
>>37912474
You can do a stripped down minimalist version of SS without a rack. It's not optimal and will get you some weird looks, but it's possible. Replace squats with Steinborn lifts. That'll work until you get up to bodyweight.
>>37912385
If they're barefoot running shoes then you shouldn't have a problem. The issue is if they're thick soles, you don't have anything solid to push against and many running shoes adjust for pronation which means your feet won't be in the proper position.
>>37912311
Any flat/hard soled shoe. Even barefoot.
>>37912310
It could be your body structure. Keep adjusting your grip until you find the proper hold for your body. If you have longer forearms than upper arm, you may need to hang your wrists over the bar.
>>37912244
Nope. Caffein is a stimulant and black coffee has 2 calories.
>>37912145
Can you convert your weights and measures into something relevant nations use?
>>37912518
What is it?
>>37912573
eat clean.
>>37912311
where you from and how much you got to spend?
there are loads of adidas/nike/asics/osaka tigers which are cheap
>>37912722
Italy, I can spend 40€ at max
got a good site?
>>37912669
>Steinborn squat
This shit looks dangerous, but clever.
Also, I've learned that i'm not able to squat far down at all. If I come up on my toes I can squat low but with my feet planted on the ground I can't even get close. Is this a flexibility issue? What can I do to fix it?
>>37912771
Most likely a Glute flexibility issue. But, some people have long femurs and hip impingement a which keeps them from full ATG squats. If you can't stretch it out enough to get all the way down with proper form, consider powerlifter style squats or lift your heel with a board.
As for Steinborn, before he squatted an elephant, squats were just an accessory lift. I'd say his lift is safe enough.
Is swimming three times a week for an hour good enough cardio?
>>37912880
What's your goal? From a cardiovascular fitness standpoint, you only need to sprint 1 minute a week.
>>37912876
I might try the powerlifter squats. How do they affect your body that differs from oly squats?
I don't have a job yet and therefore cannot purchase my own food. How do I do bodyweight training to gain results if I can only control portions and not nutrients directly?
Is pic related a good routine? Stupid question, but for 3x5 does it mean 5 reps of 3 sets or 3 reps of 5 sets?
>>37912933
They're more Glute intensive. The higher/forward the bar the more quadricep intensive, the lower the bar the more Glute intensive.
>>37912968
Okay, so a steinborn squat in a powerlifting position then. Thanks a bunch.
>>37912962
Phraks Greyskull variant is legit. It's always sets/reps unless otherwise stated.
>>37912954
See pic >>37912669
>>37913005
You're gonna make it brah.
>>37912908
>From a cardiovascular fitness standpoint, you only need to sprint 1 minute a week.
How much fish oil/zinc should I be supping daily?
The pills I have are 85 EPA & DHA and the zinc ones are 15mg each.
>>37912669
I can't find the link now.
It's just a cycle of test with some stuff to come off of it though.
>>37913085
man just eat fish, its good tasty and fatty so will keep you full
fish oil is linked with cancer, just 2 years of using it is enough
zinc is 30mg
I wish it wasn't present in high quantity in foods like red meat and oyster, cant eat that every day
Can I take a vitamin D supplement along with my normal multivitamin?
i don't get out much.
Also does St. John's Wort work for depressed brehs?
>>37913122
I eat salmon once a week becuase that shit is way more expensive then chicken and otherwise it would get boring af easily.
Also source on the cancer thing?
How do you plan out meals etc to hit your macros? Keep in mind I'm only starting the /fit/ journey (currently skinnyfat). Been eating a 500 cal deficit and doing SS.
I did the test at iifym.com and got these results
>Protein Grams : 162
>Fat Grams : 81
>Carbs Grams : 315.4
>Fiber Grams : 30 - 40
Alright, then can coffee effect the creatine that I take? Still drinking shitloads of water (4L daily)
I'm a fatty (was 250lbs, now 220lbs. 6ft 3"), still have really high bf%.
Looking to improve overall looks, have some light trouble with skin at top of forehead and nose. Not acne just red irritated skin. What's the best way to combat this lol? Probably wrong board but still.
Basically what's the best skin care and hair care tips that you guys got?
>>37913150
there's plenty of other fish, at least where I live it isnt expensive
I dont have the sources right now but it was linked pretty often around here
Are these numbers okay for a 5"9 135lbs skelly trying to clean bulk? Or should I eat more?
>>37912908
I'm mantaining atm, just really like swimming and thought it was good to do some cardio
>>37912669
I'm>>37912518
This one:
500mg test e for 12-16 weeks
Aromasin for AI (dial it in for yourself, some people use 12.5mg ed, eod, e3d, and some people use 250mg ed, eod, e3d, depends on how you aromatize)
Nolva for pct, 40/40/20/20MG
Thanks to tacklebox on /fraud/
>>37913067
Don't shitpost in QTDDTOT. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075
>>37913085
Zinc take the DRV. Fish oil, keep upping your intake until your shit gets soft, then back off a pill.
>>37913091
Brah...
>>37913143
Natural remedies work on some people. You won't hurt yourself trying it out. Go outside and stand in the sun with your face and arms exposed for 15minutes. That'll give you more vitamin D than a supp will.
>>37913181
Are you looking for ideas? I'd just wait till the end of the day and eat it all at once. But, that's me.
>>37913199
Change your pillowcase more often and fix your diet.
>>37913224
Perfect
>>37913222
Did you check your TDEE?
>>37913265
You'll hit just about your natural genetic potential. If you lift as intensely as you would if you were trying to achieve it naturally. Gear cuts time, you don't get to slack off though.
How long should I be intermittent fasting for?
Can I do it until I get to my goal weight?
>>37913383
My TDEE is 2100 considering I do cardio every other day. Just wanted to make sure my macros are all fine for a clean bulk.
>>37913433
You can do it forever. It's just a way of reducing your intake without counting calories. It works great for some people, not so well for others. Some people are "grazers" and feel better if they eat many small meals a day. Some people, like myself, feel better eating one or two larger meals a day. There's nothing magical about IF.
Don't want to be that guy but... yeah.
seriously scared but it's been months squatting like this and nothing, I even hit a car with my right knee at 55km/h and 2 months later I came back squatting, not to mention I had x rays and that thing to see the ligaments and they found out nothing I also dont feel pain
I do sometimes, when resting, feel really sore or tired but that's it
>>37910408
>>37910408
>>37910408
>>37910408
>>37910408
>>37908638
My dad died from complications from diabetes. He wasn't ever fat. Had a sweet tooth though. Get that shit sorted. Please try a low or no carb diet for a bit if you can before going straight to insulin.
Is this meal plan shit? I'm a fatfuck (210 lbs 5'10) and I want to also lift.
Breakfast -
2 Egg Omelet
2 Bacon Strips
1 Slice of toast
Dinner -
1 and 1/2 chicken breast
6oz ground beef patties
- Post workout
3 scoops whey and water shake
I unfortunately don't have time to eat lunch.
>>37913482
Cool, I've been doing it all week and never felt better. I'm also losing weight which is great.
>>37909231
Eating naked. Happens.
>>37909262
Neither. You lean body mass.
>>37909598
I've never had a trainer. Not that I probably shouldn't have had at least a couple sessions at the beginning like yourself to correct form. I wouldn't personally, but I'm not you.
>>37913437
Looks fine.
>>37913491
Make sure your knees track your toes and you should be fine.
>>37913524
>no veggies
>>37913553
You're gonna make it brah.
>>37913710
>Make sure your knees track your toes and you should be fine.
so as long as it feels natural its right, right?
wish I knew my problems name to find out if this has a cure
>>37908492
I realized the digital scale I've been using to gauge my progress over the past month is inaccurate. I weighed myself, took a shit, and then weighed again to see I had gained .6 pounds.
Do I get a new scale, or is daily monitoring of my weight not as big a deal?
I'm 6ft2 and weight somewhere around 185lbs
>>37913710
>>no veggies
aren't veggies a meme food? i take supps if it counts
I started the SS program on Monday with workout A, but I am 100% sure my form was bad. Now that it's Wednesday, should I move on to workout B, or stay on workout A until my form is better? My common sense tells me not to add any weights until I have better form.
If anyone is kind enough to post the link to the SS pdf that would be great. I need to know what accessories to do along with the lifts and when to start it.
>>37913730
Your body will dictate your form to a certain degree. There's textbook perfect, and then there's the real world. You may never be a world class lifter, but who knows, Hepburn had a clubbed foot.
>>37910798
Google "fasted lifting.' Some compelling arguments for. Not that eating something before is necessarily bad.
>>37913826
there's no legitimately good argument for fasted lifting - it's just bad advice based on bad conclusions
Dont know any other place to ask.
This is my back and I've had these scars or something for years. Don't know why either, I've never been fat or had my back ripped. So what is it?
Is my sleep schedule (or lack of one) fucking me up?
I'm 5'9", roughly 128lbs. Currently doing SL 3 times a week and an hour of cardio between lifting days. Trying to bulk at 2500 cal/day.
The problem I'm having is that I'm not really getting any stronger, but I am getting heavier. I had to deload on squats after repeatedly failing at 125lbs and most of my other lifts feel like I'll plateau soon.
Anyway, I'm gaining weight and can see some improvement in my muscles, but I'm also re-gaining fat at an alarming rate. I'm ok with that to some extent, but I feel like I should be getting stronger more quickly than I am. Or rather, I don't feel any stronger at all.
Sleep is the only thing I can think of that's fucking me. I work irregular night shifts and often go 20+ hours without sleep.
Is there anything else I should look at that might be the problem?
>>37913873
>often go 20+ hours without sleep.
there's your problem
About a month and a week ago,putting dumbells back into the rack, I smashed my left ring finger at the first knuckle between the rack and the dumbell.
It hurts but only if I bend it as if I was going to make a fist, and I really don't notice it when lifting, even when doing weighted pull ups with only a hook grip.
What do you think I did to the finger, and should I even bother going to a doctor?
Does having a pump also pump your skin, causing bodyfat calipers to read higher?
>>37911038
Already addressed above.
>>37913870
Reparations
>>37913870
looks like you were probably brutally whipped as a child
ask your parents what they did to you
>>37913780
Do B next. Add weight on next A, unless you really think you messed up big time AND that lift was very hard to finish.
>>37913870
You are a manatee.
>>37913524
please someone else give me pointers on this shit
>>37913524
Nothing wrong with what's there, but add veggies mate.
>>37914307
no fish
no veggies
no grains
no beans
no nuts and seeds
bacon unless its straight outta your farm is packed with shit, processed meat rises chances of cancer
also red meat dont eat too much, once or twice a week, it isnt bad like vegans claim but too much is bad
eat a bit of everything, and count your calories
>>37914307
Replace your toast with half a sweet potato or a lot of sauteed spinach. For dinner, you might want to add something like lentils.
>>37914322
>no fish
I really, really don't like fish at all. Are they necessary?
>no veggies
I have this autistic thing from when I was a child that I really can't eat vegetables. It's sort of like that TLC thing with fat people being afraid of broccoli but on a lesser scale.
>no grains
I mean I had the bread dude, what else should I add there?
>no beans
Aren't beans just a source of protein? If I'm hitting my macros do I need them?
>no nuts and seeds
I guess I can always just snack of almonds or whatever.
>all that stuff about bacon
thanks bro, I didn't know. I knew it just felt off to eat bacon so often.
And instead of red meat everyday, what can I eat instead and still get a decent amount of protein?
>>37914356
fish is the healthiest thing ever and is high on fat so it makes you full
veggies are goat my man, I feel you as a former fatass but you get used to it and now I can eat that shit even raw, I love my broccoli half cooked
white bread is nothing but sugar, I know I eat it but there's other stuff like lentils, oats, rice, spaghetti(rice and spaghetti the brown ones, theyre healthier and got good fiber)
beans have more than just protein, they have other nutrients
almonds are high on kcals so be careful, there's other stuff thats good too just google it
sausage, ham and that stuff is like bacon, processed so be careful, obviously you can eat from here and there but limit it as much as possible
red meat try 1-2x week and eat chicken
I eat chicken almost every day desu chicken and turkey are goat for low kcal and high protein
you also have fish, same protein content just a little higher calories but theres a lot of fish cvariety so try them out, they're all good but dont eat everyday because muh mercury, especially tuna which shouldnt be consumed too much, 1-2 cans a week is alright
>>37914409
Thanks for the post my man
So I suppose I should really just cut the bacon out entirely. Should I maybe eat like 3 eggs instead and have whole wheat bread instead? Or is whole wheat a meme and just as bad as white bread?
For dinner, what should I have instead of the red meat? And I'm still so confused on how I'm going to meet my goal of like 160g of protein every day without eating so much meat.
How are Adidas Powerlift 2.0 size? should I go up?
I usually wear a 41 europe/26cm on my shoes, theres only a few which are 41.5 and two 42
>>37911980
You can take ankle weights and put them in the bar
0,5kg or 1kg on each side
I'm really new to eating healthy and counting calories and all that, and I really like eating sandwiches. Is deli meat bad to eat? I know the cheap shit probably is, but is Boar's Head fine, or should I just say goodbye sandwiches?
is pokemon go ruining my gains?
>>37914450
Yeh, or eat it once in awhile if it fits your macros and you want to.
you can do that, whole wheat is better but don't fall for those supermarket memes of healty and with seeds and crap. Scooby has a video on that
You can eat chicken, turkey, any kind of fish.
for example, 100g of sea bass has around 148kcals and 22g protein and they usually weight 200-300g so thats already plenty of protein
also 0.7g protein x your weight in lbs is all you need, the rest is a waste. Studies about this have been floating here for some time
Look up healthy recipes and stuff on the internet, you have this one which will help you out especially the first image https://imgur.com/a/5nbmA
I suppose you're familiar with TDEE and all that shit right? a digital scale will be your saviour, and myfitnesspal and google if you eat outside home
>>37914554
deli meat is almost all the time unhealthy since its packed with shit unless you buy it from some guy that produces it
>>37914562
Asking the real questions.
>>37914562
If you're older than 12 then you should be ashamed of yourself.
>>37914574
>deli meat is almost all the time unhealthy since its packed with shit unless you buy it from some guy that produces it
Damn. Well thanks for the quick response.
>>37913921
If the joint didn't swell or discolour then it's probably just a bad bruise. Even a doc would just tell you to rest it and take painkillers if it gets bad. If as you say its not causing pain during a workout then carry on.
>>37913873
Youre not sleeping enough and that bulk may be too high given your manlet status.
>>37908492
how do i look like this? currently cutting at 185 5''10.
>>37914608
If you get it from an actual deli, it's fine. If you're buying packaged deli meats, they're packed with preservatives.
>>37914450
Double your vitamin intake since you refuse to eat like a human.
>>37914687
Go back in time. Make sure you get his parents. Grow up be rich and get a good trainer. Make sure your personal doctor has no problems prescribing you HGH.
How do I obtain Satiama-mode?
>>37914707
>Go back in time. Make sure you get his parents. Grow up be rich and get a good trainer. Make sure your personal doctor has no problems prescribing you HGH.
shitty answer dumb faggot. I'm talking physique wise. Although he's probably on HGH
>>37908492
/r/equesting fit pepes. The peper the better
>>37914456
>>37914456
>>37914456
>>37914456
>>37914456
should I size up from my regular shoe size?
>>37914726
It's not anything special. Probably just a simple PPL. Though I doubt he goes real heavy with deadlifts.
Does wearing one of those weighted body suit on a daily basis do ANYTHING or is it just some dumb gimmick?
>>37914769
Yes, progressive overload, try to add a size every week or two
>look good on leggings because of big legs and butt
>they're also super comfy
>penis is 7 inches but looks small when not hard
how do I deal with this, like how do I make my penis not be outlined
>>37914819
Tape it up you dumb nigger.
>>37914819
>not wearing a codpiece with leggings
>pleb
When I'm meal prepping do u weigh the chicken before or after cooking
>>37914928
Before
>yeah I know
>>37913222
This might be super fucking random but what's your waist size
what are you supposed to eat post workout?
>>37914928
after
>>37913870
Stretch marks from growth spurts during your teens, most likely. I've got some on the small of my back.
>>37914928
before
everythings before, why the fuck would you weight after
>>37913925
Not to my knowledge. Is the muscle tissue that swells.
Why lift when a skelly can still steal your your gf because of FACE?
>>37915067
good for you, as long as you don't dl a tractor everyday
>>37914928
>before or after
Might be overkill, but I do both since I don't portion the chicken before cooking and nutrition info is for uncooked chicken. Then I weigh how much I eat and do the conversion.
>>37915067
>lifting for girls
>>37915166
so? :(
How long do noob gains last ?
I cant shake the idea that its like a subscription. I feel like I have a 30-Day trial period that I must use to the fullest extent and make the most gains I can but I dont really think it makes sense.
Like the MINUTE I touched the barbell my timer starts ticking down
>>37914788
Walks with a weighted vest on can be useful for conditioning.
>>37914962
>what are you supposed to eat post workout?
Some carbs, some protonz. If you want to meme:
>BCAA + weak gatorade right afterwards, like before you walk out of the gym
>wait ~45 minutes
>eat a full meal
>>37915306
That's not how it works, no. It has to do with your level of adaptation. By definition, someone who fucks around for years is still capable of gaining like a novice if they've never really adapted to load. (Modulo injuries from fucking around and life in general, and maybe age if you're over 50 or so).
I do GSLP 3 days a week for about an hour each session. I do absolutely no cardio and I have a desk job. I'm never quite sure which category I should choose on calorie calculators.
>>37915403
If you're cutting: sedentary. Bulking: light exercise.
Are deadlifts enough of a lower back workout, or should I be doing something else on back day? I usually just do deads, rows, and pull ups.
Will my CraigsList ad for ladies be effective?
baltimore.craigslist.org/cas/5681768736.html
>>37915435
>ddf
What is?
>>37915403
titrate to effect. internet calculators should never play a role in anyone's diet or lifting decisions
>>37915430
Fine by me. You can always add more shit if you're not making progress.
>>37915425
Thanks
>>37915430
You could add round back good mornings.
>>37915306
6~24 weeks. It's a CNS adaptation. However long it takes your body to "learn" to lift heavy.
Posted this a few days ago and someone just told me it's too much protein even though the sticky says you need 1g/# body weight so I am under the limit by that rule. Macros or 50/30/20....just checking in my diet as I work on a cut.
Tips? ideas?
>>37915455
Drug and disease free
>be me cutting
>pic related after I ate all of my meals for the day
I don't get how the things I ate were legitimately this low cal. Gonna try to cut 1000 from my TDEE the days I can so I dont entirely mind but should I try eating anything else? I'm fairly certain my entries are right, I made a point to measure everything I ate and the only thing I can think of that I didn't add was water and black coffee.
How fit can you get with only calisthenics?
>>37915702
Fit enough for most things in life.
>>37915729
Assuming you have a proper diet in line, good looking? Not buff, just aesthetic.
>>37915744
Look at wrestlers or boxers in your weight divisions.
>>37915830
They do only/mostly calisthenics?
>>37915839
Correct. Because they have to land in strict weight divisions very few lift.
>>37915875
Thanks anon, you were a big help.
>>37908492
Stupid question here
It's pretty late and I won't have time to do a decent workout today
Would it be better to do a quick, light workout tonight, or wait til tomorrow and do a proper workout?
