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You are currently reading a thread in /fit/ - Fitness
Is it bad to eat 150 grams of fat every day if it comes from eggs, chicken tights, peanuts and olive oil?
what do if my gym have no squat racks, smith machine squat? leg press?
>>34919629
When I'm calculating my TDEE, what do I put in as activity level? I'm a student so I spend 4-5 hours on my ass, but I also travel 4-5 hours on a bus, and walk a good 40-50 minutes. I lift intensely 4x a week.
Do I select "little or no exercise (desk job)" or "Moderate exercise (ex: exercising 3-5 days/week)"?
>>34919743
Go to a new gym.
>>34919743
>>34919968
This.
Going from bulking to cutting and wondering if I should keep doing PPL during my cut. My main goal is to maintain my strength so would strength program like Greyskull or ICF be better?
Can I get descent legs with only deadlifts
>>34919629
If it fits your macros.
Seriously, if you're getting way too much fat in your diet, your body will tell you. If you go to your annual physical and get all the labs like your doctor says, and you're not getting the shits (as I would do at 150g of fat a day), then it's probably fine.
Should I have a rest week every two months or so? My last rest week was end of September.
I'm thinking of pushing on until Christmas and resting then.
>>34920311
I would go insane. What would I do with my time?
>>34920352
I go insane when I have a rest week every three months. I feel bored af and just want to lift heavy shit. The day before lifting again I feel extremely excited to get back, which is what gives me extra motivation and helps me push to get my lifts up.
The rest week is mental if anything
>>34920080
no
>>34920036
madcow tbqh
>>34919929
moderate
>>34919968
b-but my gym is great and cheap
>>34919629
Can you get noob gains on your legs if you didn't really train them when you were getting upper body noob gains?
I'm bulking and my weight is going up and I can see my muscles are growing, but my strength is the same as when I started months ago. What could be the reason for this?
All these shredded guys posting supposed body weight only routines on youtube didn't actually get those body by doing body weight only exercises and not taking roids, right? And even if it was the case, it would be faster to achieve by lifting weights. Is that correct?
>>34920484
pic related, shit is beautiful
>>34920493
yes, you can't waste noob gains
>>34920497
what's your routine ?
>>34920497
you're not trying hard enough or not focusing on strength enough
even if you built zero muscle and just gained fat you'd still have gained strength due to improved leverage
or maybe your pre-workout nutrition sucks or is non-existent, when i first started training i would lift on an empty stomach and my strength was inconsistent / random as fuck
now i eat a protein cookie and maybe a banana pre-workout, my strength is more consistent now
hard to make gains when your strength is yo-yoing every workout
>>34919743
Squats in bench rack
>>34920510
calisthenics stopped working for me after like 1.5 month
lifting is way better
>>34920484
>b-but my gym is great
No.I wasn't joking.There is no substitute to the squat.Find a new gym this one is cheap for a reason.
alright here's a dumb one, i will be moving to a place with no access to gym for a few months, can i do calisthenics to save my gains or should i look into home gym?
Hey bros. What kind of racks are these. I want to start a cheap home gym but I have no room in my house and these look perfect. Also where can I buy them?
>>34920525
>maybe your pre-workout nutrition sucks or is non-existent,
I wake up at 4am and am at the gym 2-4 hours later, depending on my work schedule. I eat eggs, cottage cheese, and some biscuits when I have calories to spare. Tb.h sometimes I eat too much for breakfast.
>>34920510
You absolutely can get big by doing bodyweight exercise.
But yes, weightlifting is generally better if training for aesthetics.
>>34920574
Squat stand bra Google it.I answered last thread
>>34920570
Imo everyone should take a break from lifting from time to time, and focus on other ways to improve your body. So i say do calisthenics for a while
>>34920541
pic related:>>34920515
i'm brazillian and I pay 60 reais per month, that's like 15 dollars
I posted a thread here a little while ago about a pain on the right side of my waist when squatting. I deloaded for my last two workouts and I'm starting to think that the root cause may be a muscle imbalance.
How to correct leg imbalance?
I can't do squats without my knees popping every rep. Same with crunches, my lower back pops each rep.
It's pretty uncomfortable and no matter how much I stretch it still happens. What do do?
>>34920624
How much are other gyms prices compared?I honestly wouldn't go to a gym If it didn't have a rack or powercage.Do you think you could convince the staff a rack/powercage is a worthy investment?
former fatty here.
I've lost a lot of weight and my question you guys is if I decide to bulk under a strict calorie surplus will gain fat quicker than a normie on a simular bulk?
What's the best thing for former fat fucks to do when bulking who do not want to regain a hole ton of fat?
would a slow bulk with only a slight calorie surplus be best ? 100-200 calories above maintainance?
>>34920670
the other gyms are usually cheaper, but shittier
no way they would listen to me, they're like the mcdonalds of gyms
>>34920689
You'll still probably gain some fat, unless you eat very clean, slightly above TDEE like you said and workout almost every day.
What brand of jeans do you guys wear? I'm outgrowing most of my pants. They fit well around the waist, but I have a hard time getting them over my quads and ass.
I can't wear sweatpants in public.
>>34920689
yeap,100-200 surplus
but protip after a while you'll become impacient with the slow progress
>>34920669
the popping is nothing to worry about. use low weigh for a while
>>34920721
I honestly don't know what you should do.There are exercises like Goblet squats, weighted lunges and dumbell deadlift which is better than nothing but still not great.Are you able to get a homegym?
>>34920725
>not using compression leggings 24/7
don't you want to show your gains bro?
Can someone point me to a decent upper body routine?
Pls no bully but I've recently taken a trip to Snap City when deadlifting, my form is shit, my lower back is pretty stiff and I've found squatting/power cleaning/deadlifting almost impossible. I figured I may as well avoid aggravating the issue and rest it for a week or two, but there's no way I'm not going to the gym, don't wanna fuck up my mindset.
>>34920765
yeah, a homegym would be perfect, but I need at least 2 years until I manage to buy all the equipment :(
anyway, thanks for the help
>>34920724
>>34920748
that's what I thought.
Thanks brehs, I guess cardio is my best freind now.
>>34919629
What's a good bench to deadlift ratio?
>>34920809
0,5 plate on bench x 1.0 plate on deadlift
I am currently focused on increasing my max strength. How can I go about setting reasonable goals to measure my progress? I can tell that I'm getting stronger in time, but I want to know if the rate of my strength gains is slow. Obviously I could like to maximize it.
A quantitative measure would be best, like "look to increase the mass by x% every week"
>>34920591
Looks like it can be used for bench stand also, right?
I'm doing OHPs and Arnold Curls every shoulder day.
What other exercises can help carve me some sick delts?
I would like to start working olympic lifts into my workout routine, but my routine is currently divided by corporeal region: upper, lower, core. Into which of these three would you put clean jerk and snatch? I know it won't be a perfect matchup
>>34920969
>Arnold Curls
Arnold Press*
>>34920894
10 lbs a month for lower body
5 lbs a month for upper body
that's a good progress if you're lifting for more than 1.5 year
>>34920969
lateral/front raises
>>34920971
you will need a new routine
>>34921002
>you will need a new routine
Hm, that's too bad - the reason I split it up like that is because I play sports and this helped me manage it better. For instance, I don't want to do arms and then go throw a ball for 90 minutes, but I CAN do core/legs beforehand.
What if I used this routine:
1. upper/core
2. lower/core
3. olympic lifts
Currently 6ft 175lbs and want to start SS. I've been losing weight for almost two years now (started at 360lbs), I'm eating about 1500 calories a day right now. When I start SS, how much calories should I be eating a day. My biggest fear is getting fat again, so it worries me.
Can I train abs every day?
>>34921327
No, this is an apocryphal belief. Your abs need rest too, as do all muscles.
Best horizontal pulling exercise
Since I'm supposed to match every push with a pull in the same plane, should I do cable upright rows to complement dips?
When counting calories and frying something in a pan or whatever, do you guys count the calories of the oil / butter?
>>34921496
I do. When I count calories I'm very strict about it and always round up and over estimate
I'm 5'10" and 145 lbs. Am I skelly?
I don't feel like it, I've got massive gyno
>>34921496
Of course. If you use 20 grams of oil to fry something, that's 180 kcal.
>>34921610
Yes. Come back when you're atleast 165lbs
Does the increased intake of carbs in a vegan diet compared to 27/39/34 PCF meat diet make me gain fat in the long run?
>>34921284
you can eat 3000 calories a day and you won't become fat, don't worry
>>34921774
it's easier to stay thin when you're vegan, so no
Been on SS for 6 months consistently, looking to go to on a program for aesthetics now
here's the problem though
only have these in my home gym with limited space
>squat rack
>barbell
>flat bench
can i really train for aesthetics with this and if so what program?
>>34920725
get the texas stretch wrangler jeans senpai
got steve's golden seal of approval
why do i need rest days? i want to lift everyday. rest days make me feel like a lazy fat piece of shit on a bulk.
>>34922527
light cardio on rest days m8
>>34922541
>cardio
i'm not gay
>>34921713
>>34921517
How do you weight it? Do you put the pan on a food scale or do you eyeball it?
>>34922568
use a kitchen scale for mass and measuring cups for volume
>>34922559
enjoy having no heart gains senpai
my hearts strong af
>>34922588
don't worry i get my heart rate elevated enough on a regular basis from fucking you're mom
Is it safe to do HIIT while on Lipodrene with Ephedra? I am taking three doses a day. Two first thing in the morning and one at noon. Minimum time between doses is four hours. No other stimulants taken.
Current weight is about 230lbs. I can easily do a fast paced jog for half a mile before I start to slow down. No clue on sprints. Want to cut about 20 lbs of fat quickly then go for the slow and steady. Thanks /fit/, keep up the fat hate.
How much sugar in my protein shake is too much?
>>34922612
>fucking you're mom
>you're mom
>mom
That's an odd way to spell dad.
Halp fit kun. (I don't go there)
>>34922977
say "no but you can be coming to this UCD if you play your cards right" and when she says "what" say "this un cut dick"
>>34922977
say "no thanks"
>>34922977
Is kun a wordfilter or did you actually say that?
>>34919743
Its not a real gym if there arent barbells.
>>34922496
anyone got any suggestions?
>>34923014
lol. This might actually work.
>>34919629
I stayed up all night with my friends last night until 5AM and I just woke up at 4:30PM. I have to leave for school tomarrow at 7AM. Help me bros, how am I going to get tried and get any sleep tonight!?!?
>>34923670
don't
just stay up all night on coffee and energy drinks, then after class go to sleep
Just found out I've been doing close-grip bench press on SS and not just a standard bench...after 6 months
haven't done the standard grip once, am i fucked?
>>34923670
i know the secret for this, have a really warm bath and rest your eyes for 30 mins while in it before you want to go to bed, almost guarenteed to want to fall asleep
Are squats bad for your knees? I had a meniscus repair surgery one year ago, and started squatting this summer.
I can't help but feel that going really deep will be bad for the repair and cause it to tear again. (hurt it this summer and my doc thinks there might be a small tear)
anyways, only doing about 155 right now
My left ear is still ringing and the hearing coming from it a little muffled 48 hours after a concert. Did I dun goof'd and gotten tinnitus 4 lyfe?
>>34923708
>concert 48 hours ago
you should be thankful you're still alive, those ISIS guys went ham on people in there
>>34923733
I might be yuropoor but at least I'm not French :^)
>>34923708
I always wear earplugs when I go to concerts. It doesn't even look autistic. ppl will mire you for being smart and thinking about your hearing
I want to be able to hear well when I get older
I want to start roiding. Where should i buy it?
Btw i live in Germany
>>34919743
Goblet squats?
>>34923678
All those gains... Wasted!!
Every fucking weighing scale that I buy fluctuates like a motherfucker. So far I've bought three, and every single one of them has a significant difference in measurement when I step on it, then step off it and then step on it again. These differences are usually higher than 3 kg, so I never know for sure how much I really weigh. Any further suggestions on what I should do?
>>34923848
buy a better scale, make sure it's big enough that your feet fit completely on it, don't rest on anything while standing on it, etc.
>>34923811
Right on, I'l pick up a pair tomorrow since I'm supposed to go to another concert on Tuesday (this time it's work related so I have to go).
>>34923678
What is SS? And why should this matter
>>34923861
All three I've bought so far were over 20 Euros, I am not buying the absolute cheapest or anything.
>>34923821
I don't think you have enough money to buy roids because you have to give all your money to refugees :^)
>>34923837
FUCK im angry will my bench be really shit in comparison to cg bench, bear in mind i've only done close grip?
will have to try how much i can handle tomorrow even though it's a rest day, shit will be on my mind
>>34923848
Doesn't your gym have one?
Best way to correct your posture?
>>34919629
does psyllium husk have a caloric content?
I assume no but myfatnesspal adds calories
>>34920591
Sorry man. The thread died before I could check it today.
>>34924093
Stretch and lift
Is it true that getting fit can reduce facial fat? I want to know if I need to start saving up for lipo.
At 6'1 and 187lbs will I still be cutting at 2000cals?
>>34924298
READ THE STICKY
>>34924298
duh
I go away to somewhere I don't have access to a gym Friday to Sunday evening once a month. Usually I lift Monday, Weds, Fri doing SS. Would there be anything wrong with lifting Mon, Weds, Thurs once in a while? Surely it's better than not lifting, right?
>>34924343
transition to late sunday, tuesday, thursday
rest days, especially as a beginner on SS, are incredibly important
>>34919629
What're the best breakfast cereals? Due to time constraints, I prefer to have a large enough breakfast so that I can skip lunch.
Is there really a way to tighten your skin with some exercises or creams without surgery ?
Heading back to the gym today after about 6 months of not going. Previous stats were 160/92.5/190 (kg). What kinda program should I do to get my strength back? SS?
Are shrugs useless for a beginner? someone said so
guys I'd like some feedback on my current workout:
I do 2 sets of 8 then on my 3rd set I max out. When I'm able to hit 20reps on that third, then I add 5 or 10bs (depending on the exercise) and start over. Is this a good routine. Also, I mix legs, chest, back, arms and shoulders all in one workout, alternating between body parts within that workout. I prefer it that way. Am I gonna get big with this routine?
Can i still get strength gains if I go from bulking to cutting? I'm been lifting for about 5 months doing ICF
Does playing tennis for an hour count as HIIT?
For some reason before I came to college, I weighed 170, but after my first month of college I suddenly shot up to 185 without doing anything. Thing was, my body didn't appear to outwardly change at all. All my clothes still fit perfectly, my waist size didn't increase at all, and all my lifts went up a tiny bit (At this time I begun lifting). Now I finally plateaued at 185 lbs. What the hell caused this sudden weight spurt?
>>34924989
Freshman fifteen nigga. It's been a thing since forever.
>>34925022
I was thinking that, but isn't freshman 15 only associated with fat? Anywho, /fit/ would consider DYEL anyway.
>>34923093
LUNK ALARM!!!
weeee-wooooo-weeee-woooooo
What's the maximum amount of time for food you eat to affect your weight? I ask because sometimes I feel like I may eat too much for one day and not see the results. Can it be 2 days after I eat? 3 days?
>>34919629
I started lifting a two months ago and i went from 145 lbs to 155-60 lbs by doing Bench/Squats and Deadlifting three times a week(each exercise on it's own day). Everything is 5x8. I'm stalling on the bench 95 lbs. Do i need to start eating more I don't know how diets and calorie counting werks.
>>34925125
then read the sticky
If I do mixed grip on my deads should I switch it every set?
>>34925067
>What's the maximum amount of time for food you eat to affect your weight?
What.
You are instantly heavier when mass enters your body.
Should I take casein protein powder? I take whey on rest days if I don't have enough protein in my diet but I read that I should be taking casein since it's slower to digest and whey is meant for pre and post workout. Does anyone have thoughts on this?
>>34924906
>Can i still get strength gains if I go from bulking to cutting?
I get strength gains when I cut. I dont cut as hard as some people do. I do about a four to five hundred calorie deficit.
Also, you might get 'strength gains' simply because you are getting lighter. Right? Like if you lose a pound of weight a week, thats a pound you dont have to lift for many exercises.
>>34924728
Dont know if its a good routine, but you should be hitting muscles hard once every four or five days. You should be hitting your absolute maximum, and then recovering for however long it takes. So the problem with mixing up exercises, is youll be hitting certain muscles multiple times, which means either that you arent recovering, or that you arent pushing yourself hard enough.
Right like if I do a bench press one one day, and then OHP on the other, I am using my triceps all the time. So if I want to build big strong triceps I should probably do OHP and bench press on the same day.
>>34924274
>Is it true that getting fit can reduce facial fat?
Yes.
>>34922977
>>34923014
do this but say "u c deez nuts" then "goteem" and unmatch her
>>34925185
Pls respond
When bulking to cutting should I change my routine? Currently doing a split and want to maintain as much strength as possible. If so any routine suggestions
>>34925291
To can keep it the same, just do higher reps. Can you answer >>34925185 pls
I finally built up the courage to get to a gym I joined about 2 weeks ago. Fucking pleased with myself. If anyone is frightened about people staring I would say not to be bothered by it. It didn't happen, at least to me.
On to my question. I did workout A of SS (meme) and my weights lifted were:
Squat: 52.5kg
Deadlift: 70kg
Bench: 45kg
Are these numbers relatively good for my first time? I'm going to drop them back about 10% to make sure I learn how to not snap my shit up
So everyone says tren is good for cutting but what exactly is "good"? How many calories does it help burn? Whats the math behind it?
>>34925453
Yes
I hate these threads. My question never gets answered.
>>34925416
What were your sets x reps?
Also, dont expect your first time to mean much. You probably didnt know what you were doing. Doing any exercise for the first time kinda shocks your muscles, it takes 2 or 3 times into a new lift to really get a feel for your limits.
>>34924481
Here's what I eat for breakfast, too lazy to retype it:
>>34921500
Anons, I have a couple of questions. I'm a beginner, so please bear with me.
1) When running, I suddenly feel lower back pain for a little while. It'll eventually subside, but it's something I've been noticing. What could be the cause of this?4
2) How important is water? What will being well hydrated do for me?
3) How can I differentiate between soreness and a legitimate health issue?
I dont understand how Obi Wan was obligated to hang out on tattooine as Lukes neighbor for 2 decades.
Why? What did that do? Why was it so important that Anakins children be monitored? How was any of that their problem or concern?
>>34925487
It's SS so 3x5 squat+ Bench and 1x5 deadlift.
I'm actually pleased with my results. Though of course I'll be monitoring my form for a long ass time. I think I might be trying to keep my back too vertical for the low bar squat.
>>34925669
Same reason he kept the light sabre. The force runs in families and it was only a matter of time before Vader came looking for Luke. 3PO and R2 landing on the planet started the process a little early, but it was inevitable, the emperor himself knew it. Vader was strong with the force, but being basically a cyborg at that point, he wasn't nearly as valuable as Luke.
Since I was a kid till about 10th grade I did a mix of wrestling/bjj/karate.
Then I stopped being athletic till about the past year. Just turned 21 and was curious if I could still pick mma back up and be decent. I've been doing SS for a bit and finally have some muscle back on me.
Just wondering if it's too late for me to go to tournaments or something.
>tfw getting old and trying to find a competitive hobby
>>34925416
Yes. I started lower.
Hey /fit/. I"m 6'0" or so, 22 y/o and around 150 lbs. I haven't lifted a day in my life. I was reading the sticky/various threads for a while now but I get alot of mixed signals over what I should actually do and i'm having trouble working up the guts to actually walk inside the gym (I don't know why but the idea of people watching me has been making me self concious, even though normally I don't care about stuff like that.) Any tips to overcome this? I tried signing up for a local gym once but when I walked in and looked around my body went cold, I got nervous and just left.
Is SS a meme or not? I assume it's not but I want to make sure since I've seen people post it as if it was.
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength?day=1
Is this right? Should I follow this program?
And what should I eat to gain weight when poor? I'm talking 10k in debt college student lives off ramen noodles poor. I know I need alot of protein but meat is expensive.
Any other tips for a complete newbie are greatly appreciated as well. Thanks guys.
if you had to pick only one movement to do would you pick the deadlift or squat?
Is chocolate milk a good source of protien? I have been drinking like 940 mL of it every day and have been noticing gains but I also am getting lots of acne, please help
>>34926070
jesus christ you don't even eat big lol get teh fuck out. DESU SENPAI.
>>34926093
Why add chocolate powder?
Acne is a pretty common result of diary
>>34926070
hey here's some advice: stop being a fucking pussy and EAT BIG
>>34926107
>>34926118
The food wasn't really high on my priorities desu since I'm sure I can come up with something.
I'm more worried about looking retarded for the other stuff when I go in.
>>34926116
I buy the darigold chocolate milk from my colleges market since I dont have actual money to buy protien shakes, it look like this https://dgpwpsvcblob01.blob.core.windows.net/images/Products/Packaging/344048_DG_OF_Chocolate_32oz.jpg
I think i fucked up my rotator cuff
Doesn't seem too bad at the moment and i have had it happen before, i just didn't know what it was, was always on the same arm too
Because it has always happened on the same arm could this mean that arm is fucked?
And is it recommended to do any exercise while its healing? I don't want to stop lifting, but if i have to is there any other things to do while it heals ( Ex. Bodyweight), and about how long should i wait to start lifting again?
What is a good training program for beginners?
>>34926303
FOR TRAINING WHAT?
Is this good progress? Hit 6 months of lifting today
>As of May/20/15 (I could lift more but started the progression here)
>Weight: 160 lb skinnyfat DYEL
Squat 140 lb x 5
Bench 130 x 5
Deadlift 155 x 5
OHP 90 x 5
>Now Nov/15/15 (6 months)
>Weight: 170 lb skinnyfat DYEL
Squat 250 x 5
Bench 190 x 7 (idk my 5rm, hit this huge PR last workout)
Deadlift 295 x 5
OHP 135 x 5
So how is this for 6 months progress? Started on SL, switched to something a bit more intermediate with volume days and ramping PR days (will post on request)
My back feels bad when I'm running.
Am I doing something wrong?
>>34920793
Stronglifts 5x5
If youre struggling to hit the last rep in your set is it better to half ass it or just stop?
>>34926070
pls respond
>>34926421
It takes a delicate touch
If its between really hitting the PR and grinding it out at the risk of injury
OR
just failing and getting it next time
I'll bail. An injury isn't worth it. I push myself, but I know there's always next week in the gym. I'll be lifting consistently for the rest of my life (right?) so slow and steady wins the race.
>>34919629
To correct my shoulders, I flex my biceps by placing my arms next to my head, sort of like a pose. My left shoulder pops when I tilt it backwards in this position, as if comes in alignment. How do I make this permanent?
Is it possible to get /fit/ at home with relatively little equipment (large pull up bar that allows for back use)?
>>34926532
you can make good progress if youre a novice, but gains will be slow after a while.
>>34926532
Go to a home improvement or garden center. Buy yourself a couple hundred pounds of pea gravel- it's about 5 bucks per hundred. Then get yourself some tube socks and a sturdy canvas bag (Military surplus stores have THE best). Make a bunch of 5 and 10 lb bags with the rocks and socks...then you can load those into the bigger bag as needed.
The pullup bar, rock bag, a stopwatch, and your own body is all you need to get into great shape and build quality functional muscle. Good luck to you.
>>34923821
bumping for this guy
>>34926603
I think if you actually did this and made good gains with it you'd be 1000x more proud than if you did it the conventional way. Indeed, good luck to you
>>34919629
What the hell is this song from 0:30 to 0:40. Need it for my lifting compilation.
https://www.youtube.com/watch?v=WaxP00hTTZU&list=LLDvCMjsivJjdh6716ScPUpA&index=6
Does alcohol really fuck with your gains, and how so?
>>34926070
I'm this guy>>34926070
I went in my first time today. I think people noticed another new face and wanted to see what sort of stupid shit I'd do but really no one paid attention to me. It's all in your head. Yes your face will get red, you might even grunt a little. I failed a squat rep and had to drop the bar. I didn't even bother to see if anyone saw me do it
Coincidentally I'm running SS as well. Depending on your goals SS could be good or bad for you. I'm slightly overweight but I'm planning to gain more so I can lift more. I'm under no illusion that SS will give me abs or make me shredded. I want to ride the linear progression train as far as possible.
As for your food problem. I don't know where you live. I have debt too but I can afford 80 dollars a week for 3000 calories a day
>>34926792
Lol wrong link there.
>>34925416
>>34926792
Oh hey me. Didn't see you leave my body.
I wanna be stronger and look better. Balanced I guess?
I'm ~150 lbs. Do you think I should cut or bulk when just starting? I'd like to reach at least slightly visible abs and i'm not too interested in getting huge (There's no way i'd be able to eat that much) but I'd definitely like to hit 170 - 180 without looking fat sometime.
When you started how did you acquire your maxes? Did you just keep putting on more weight until you couldn't do anymore? I'm assuming you do around 80% of your max for a 3x5 right?
I live in the south-central USA (Oklahoma specifically). I pretty much live on ramen and occasionally sandwiches (sliced chicken breast). I need to get another job but the last one I had caused my grades to drop too far and i'm still making up that semesters GPA drop.
Thanks a bunch for the help. Regarding SS I really don't care if my schedule is particularly complicated if it works. The link in my post seems really short and I don't know if only 3 exercises 3x a week is enough. I'd like to make gains are a decent pace and not waste any noob gains I can get.
I just bought pic related.
I know that they're great for squating. But does it make sense to use them for other lifts? I don't want to exactly do a power clean and then find out the hard way that I'll be heading to snap city. But I don't also want to look like an idiot, doing it barefoot.
>>34926906
forgot pic
>>34926891
I ramped up so did a set of 5 with the bar, added 5kg and did another set, then kept going like that until I thought adding weight wouldn't allow my form to continue. I then did another 2 sets at that weight and that was enough.
Our end goal is probably the same. However, I'm choosing to bulk and get even fatter because I want maximum noob gains. I'll cut down once I'm done with SS which means I won't be taking my shirt off in public for another 7 months or so lol.
One routine I've seen that gets a lot of praise if you want to cut while lifting as a noob is all pros (since you want the abs) but don't delude yourself by thinking your strength progression on that will be as good as someone on SS. You only add weight every 5 weeks.
>>34927110
I'll probably stick with ss then. What routine were you talking about?
Also I still want to make sure that the link in my original post is solid.
A: Squats 3x5, OHP 3x5 and Deadlift 1x5
B: Squats 3x5, Benchpress 3x5 and Deadlift 1x5
AxBxAxx / BxAxBxx
Is that actually good? It doesn't seem like that much but obviously I have no clue.
How do I achieve a tan I go to the beach everyday during summer and gain absolutely no colour (only burn). Recently ordered Melanotan 2 but hesitant to inject Chems just to tan but it might be my only way. Heard warring carrots gives you colour?
Help me bros
>>34919629
Looking for a gym over summer, do you guys know if Snap Fitness is any good?
>>34927319
Should add that it's because I'm in a different city for three months.
>>34927185
That's the basic SS template. According to SS 3rd edition you do that for a couple of weeks then trade a day of deadlifts for power cleans.
Buy the book. He lists additional exercises you can add in. Or if you're keen on SS with some accessory work Google "kethnaab starting strength". He lists when and what to add in to round it out a bit. Just don't jump into the accessory work straight away, it should help your main lifts not retract from them.
The workout I spoke about for cutting you can find by googling "all pro bodybuilding"
>>34927348
Alright, thanks alot bro. I'd like to pad out my gym time a little more mostly because going there for only 30 minutes seems like a waste of time. I know it isn't but I can make myself leave the house easier if it's for like an hour or 2 than if it's for less than an hour.
Bf% estimate?
>>34926369
Stop running like a faggot. Tense up your abs and maintain posture, don't get slouchy when tired.
Look into if you might have a disparity in strength between your lower backmuscles and abs. If your pelvic bone is slightly tilted it can start hurting when running and shit.
not lifting related, my dick doesn't get rockhard anymore. Just slightly less than it used to be, which makes me have to adapt my techniques. What natural things can I take to get harder again? Is it something to do with bloodpressure/ circulation?
>>34927713
Kegels
>>34927510
put on some mass before caring about bf lol
youre lean but have the same muscle mass as a 15 year old girl.
>>34919629
How do I lose the last bit of weight? Aka last 10-15 pounds. i'm a newfag SOS
>>34927734
I actually used to do that as a teen, didn't see any changes desu, didn't delay or improve orgasm either.
>>34927755
cocaine
>>34927755
the same way you lost the rest of the weight. readjust your caloric intake to your current weight. the less you weight the less you need to eat for maintenance.
Where should I hold the bar during rows? In the middle? Wide grip? Where?
How much weight is too much to gain in my first bulk if I wanted to stop bulking by January?
>>34927333
I go to one in Australia, haven't been there for long but it seems pretty good, never been to another gym so i am not sure about this but dont expect colored bumper plates as they are all black
You also get bonuses like discounts and stuff at other stores if you show them your gym card
>>34927815
shoot for a pound a week, so if you meant the first week of january, 7 pounds. If you meant the end of january, 11 pounds.
>>34927811
Rowing into your waist with elbows tucked = narrow grip. Supinated grip works well here. This hits the lats hard.
Rowing to upper abs/sternum with elbows roughly at 45 degrees: medium grip. This hits a good mix of everything in the back.
Rowing to upper chest/neck with elbows flared: wide grip. This hits mostly the upper back (rhomboids, middle trapz, rear delts) and doesn't hit lats very well.
If I miss a day because I'm sick, should I skip that day and move on to the next one, or should I do that day on the next day instead?
>>34919629
My knee hurts pretty bad after friday squats and Idk if I should do them today. Should I?
>>34926272
>bump
Please, i already skipped gym today, i don't want to have to skip any more
How do I get a better ass without doing barbell hip thrusts
that shit is embarassing
>>34919629
Is there anything wrong with buying a leather lifting belt of ebay for around 30-50 USD if it is the same width all the way around the belt, single prong/lever, 3.5-4inches wide and 10mm+ thick? I don't see the purpose of paying close to 200 dollars plus another 100-150 more on shipping for the Inzer stuff, given I live in Australia. If the belt fits all the basic requirements, is there actually any serious flaw in buying a cheaper one off ebay?
>>34928121
If you're in Aus, get your belt through Underground Elite. It'll come to about the same price and you wont have to pay through the nose for international shipping.
What happens if I don't even reach my BMR daily? I've got an upset stumach often and many days I won't eat untill late afternoon, might eat smth big and a snack later.
I'm about 5'9 176lbs and stay around that weight.
If I don't see/feel any changes does that mean it's not nessecarily unhealthy? Can my BMR just be really low? Some days I don't even reach 1400kcal and I'll feel stuffed. Are there long term risks to this?
>>34928133
Would either of these be good too?
http://www.ebay.com.au/itm/RDX-Weight-Power-Lifting-Leather-Lever-Pro-Belt-Gym-Training-Powerlifting-Straps-/201051298786?var=&hash=item2ecf975be2
OR
http://www.ebay.com.au/itm/Lever-Belt-Leather-Weight-Lifting-Belt-Power-Belt-Dead-Lifting-Belt-Back-Support-/271940476169?var=&hash=item3f50ea5d09:m:mbmVZwEljagNf4Hy0Mi_bog
Am I going too low if the BB hits the safety bars of a squat rack like this when low bar squatting?
>>34928486
whoops
>>34928486
>>34928492
interesting question, i wonder this too since when i squat ATG i always hit this shit as well
>>34928532
Is your upper body upright? What's your height?
>>34919629
I'm having an issue with bench press, I'm setting up okay, got a good arch and my shoulderblades are retracted, but about 10cm off my chest, my form goes to shit, the bar moves a bunch more towards my head instead of diagonally up. What would likely be the cause of this? Tried keeping my shoulders in, but at any decent weight it happens no matter how much I focus on it.
>>34928541
yea my body is upright, but i have a slight buttwink because im going really low. im 5'11"
Am i a natty even if take whey?
>>34928732
yes.
>>34928318
pls respond
hi
i'm 6'3 /145lbs
i have never trained in my life
i'm trying to gain weigh is is ok to eat 4 000 calories a day given my proportions
> inb4 GOMAD
>
>>34928318
>>34929339
Either is good
how would you define natty?
>>34929512
If you can keep it up, its good. I ate 3600 cals to get from 180lbs to 220 at 6'3
>>34929556
Non-roided.
are 50 squats (2 days 5x5)
and 72 diddylifts (2 days 3x12)
and 72 glute bridges (2 daysx12)
enough volume to train my legs? I bike daily so no calves
is that thing on the left something i can do squats in? gym virgin here. it's hard to find a gym with a rack.
>>34926532
I make good progress at home with a barbell, dumbbells a bench, 220kg of plates and an exercise bike.
That's all you need. You don't need a lot of equipment.
>>34929835
Isnt that just a power rack?
Thats where i do my squats, the other tards just use the smith machine
For someone that weighs 97.3 kg with lightly active lifestyle, is 2310 a good calorie goal for cutting?
>>34929835
yes
>>34927829
Can you pay a lump sum for a fixed term up front, or is it week by week bullshit?
I'm in NZ and the others in this city do some shady sounding weekly bank transaction and say nothing about how you can cancel. Already missed a day of lifting because if you want to join them, you have to do it online. Tbh, I'd rather not go there, but it's proximity makes it convenient. I'll just have to shift everything a day back and have no Sunday rest day this week.
>>34929961
I don't know if you can pay a lump sum, but i pay weekly, i am not sure what you call it and haven't looked into it but i think you have to pay for a month Ex. you want to cancel but you are on the second week of the month you are paying for, you have to pay the next two weeks to make for the entire month
There is no contracts, just go ahead and tell the manager that you only plan to be there for a while and plan on cancelling, he should tell you how things go so there wont be any issues when you need to leave, from what i read some people complain about not being able to cancel at snap, but then they get replies that they are retards because they didn't look at the cancellation rules, the people that complain usually send in a voice message or something
Two questions.
1. Could someone recommend some good chest exercises that don't involve incline/decline bench or cable flies?
2. Is there any abdominal exercise which is objectively better than any/all others? I want to chuck in a set or two at the end of a workout once or twice a week
I started doing power cleans on SS and Rip says use hook grip, ive also seen it posted a few times how hook > normal for deadlift so swapped to it on those aswell to get used to it
However my hook grip is failing and I'm having to swap back to normal and its fine again.
Am I doing something wrong or do I just need to work it some more?
Doing weighted calisthenics with a bag because no access to gym. Progression is from 3 sets of 5 to 3 sets of 8. How much weight should I add after reaching 3 sets of 8 and going back to 3 sets of 5?
>>34919743
Where you OHP then? Or you clean the bar up?
>>34930150
If you have barbell then floor press and ohp. Also google advanced version of push-ups.
>>34930531
I already OHP. not sure what the purpose of floor press is if im already benching/ db benching.
can you provide any insights on advanced pushups?
For a beginner, it is possible to lose fat and gain muscle, get stronger at the same time (is it? imo yes, but prove me wrong if you have the facts). When does one need to start bulkan to get stronger?
Feel like I could lose a bit of fat, yet I stopped progressing at most of the lifts so idk wat to do. Eating maintenance rn.
>>34929938
Try it and find out. It doesn't seem unreasonable. If your average weight isn't changing at the desired rate, lower the calories further.
>>34928272
I seriously doubt you're maintaining 176 pounds at 1400 calories daily. You're likely miscounting.
>>34928112
Glute ham raise. Most lower body compounds will hit the glutes just fine without accessory work though.
>>34927929
Doesn't matter.
>>34927510
Mid teens.
>>34926906
Some people like doing deadlifts and other lifts in them, some prefer flat soled shoes. It just changes the angles/proportions of the lift.
Id just use the heeled shoes for squats and nothing else.
>>34926743
Your body prioritizes metabolism of alcohol before other macronutrients, which can cause issues with excess fat storage and/or decreased protein absorption if you drink too much of it.
As long as you aren't drinking a ton on a regular basis, the effect is minimal.
>>34926072
Squat.
>>34925654
1) Check your form. Maybe something like anterior pelvic tilt is causing stress for your lower back.
2) hydration throughout the day will probably have a bigger impact than hydration during your workout. When in doubt, drinking more isn't a bad idea since it's harder to over hydrate than drink too little.
3) Dull aches/muscle soreness are usually fine. Sharp, radiating, or stabbing pains are a cause for concern. That's not set in stone though.
>>34930567
I assumed you were a guy setting up a homegym, and couldn't do bench due to whatever. No reason to floorpress then, and I don't think you need much else if you already benching.
Although, some guys find that db flies give them the sickest pump, so maybe try that.
I am work, so can't post an infographic, but basically you can vary the effort needed to perform a push-up by setting legs progressively higher and changing the positioning of hands. There is quite a variety of these, some use ropes or rings, but I wouldn't really bother if you have access to a gym and don't really focus on gymnastics related stuff.
>be recovering fatty, 5'9 220lb (started at 285lb)
>6 months into lifting
>185lb bench, 385 dead, 135 ohp, 7 chinups to failure
my lifts are stalling/progressing incredibly slowly. should I continue to cut or eat at/above maintenance? I'd ultimately like to hit 180lb, but at the same time I hate not making gains
what's better /fit/; being strong or being fit? right now I'm neither and it sucks
>>34926322
Post routine
when should i have sex?
>rest days - but its exercise!
>pre-workout - endorphins, but reduced lifts
>post-workout - i'll be achey and perform poorly
also how do i get gf pls
Is it possible for me to drop 60 lbs in 4 months?
>>34931206
No. Stop trying to get everything fast. That mindset will get you nowhere in fitness.
Accept that you are a fat fuck and that it will take time and effort to lose weight.
How trustworthy are doctors on diet? Mine told me to fill up on milk and cheese. I've been underweight for a long time, assuming it's a combination of sleeping with window open year round, constant fidgeting and taking the long way as much as possible, and eating really fresh and organic food.
I'm 6 foot 118lbs and eat 1500-2500 calories a day, but my doctor told me to put butter and cheese on everything because I have a fat and carb deficiency, just worried about what that would do to my heart in the long run. I want to live to 100+ but my heart is always on overtime since I take adderall, intentionally stress, and have genetic breathing troubles, can never fully catch my breath.
Currently my diet is water, chaga tea, kombucha, eggs, nuts, shitload of veggies, chicken, beef, fish, and occasionally bread, dairy, wine, and fruit. No pork, processed meat, candy, or desserts.
Should I follow my doctor's advice and just eat blocks of cheese?
>>34931351
>Should I follow my doctor's advice and just eat blocks of cheese?
And milk yes. You literally a skeleton
>>34931351
>Doctors recommend GOMAD now
Absolutely based
Yes, do what he said. It's only a temporary measure until you reach a healthy weight. Personally, I would go easier on the butter than the milk and cheese.
Is a 2 minute plank after each session enough to work abs alongside squats? I used to be able to push up position plank for 5 minutes but my times have been slowly decreasing.
What is the best preworkout supplement for the price? I've used optimum amino energy in the past and it worked well.
>>34931398
Planks are a joke exercise from my experiences. If you want abs, try landmine 180s and cable crunches.
>>34931206
Well shit babe. I asked if it was possible. I have already been working faggot. I lost 35 lbs in two.5 months you fuck.
>>34931349
>>34931206
Well shit babe. I asked if it was possible. I have already been working faggot. I lost 35 lbs in two.5 months you fuck...
Stalled out at 250 lbs after dropping from 292. Currently doing 20m of intense cardio then stronglifts with all my numbers steadily rising. I notice my musculature increasing and the size but the belly fat is still present. Diet is strict keto with high protein each day, about 180g. Sodium is checked at 2300mg and carbs at 30g max.
Tips or should I just stay the course? Been about 3 weeks in the 250 range. Fluctuates from 250 to 253.
>>34931351
Your diet is what is causing you to be underweight as it is primarily low energy density foods. Milk and cheese are energy dense which will help you to gain weight which will make you healthier.
I take two whey shakes a day, one in the morning at work (desk job) and one right after I lift.
Should I switch out the morning protein with a slow release (casein) or is whey still ok if I'm not being active at that time?
Is there a way I can squat like pic related for a long time comfortably?
I got a cold and today I couldn't finish my last 2 squat sets (5x5 75kg) but my 90Kg deadlift was done. I'm only 1 month into it and I don't really want to deload.. What do I do?
>>34931967
You had a cold, so it's reasonable to think that you were especially tired. Try the same weight next time.
>>34931351
Add oatz
