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You are currently reading a thread in /fit/ - Fitness
140 lbs 5'9 skelly here, im going to dirty bulk, should i do it 3000 or 4000 cals?
>>34960644
at what point during a cut does the fat on your face go away
>>34960680
somewhere between 3-25%
>>34960644
As someone who is also 5'9 but requires many calories, try 3000 at first and up your intake by 100 calories every week or every other week until you're gaining about half a lb a week. For me that point was around 3,500 calories
4500 cals you will gain a pound almost every day!
>>34960644
Neither, faggot. How about you actually eat 500 cals above maintenance before force feeding yourself like a stupid fuck?
I know I sound harsh but the average 140 lb skelly fag has no idea how much 4k cals actually is. And then they fucking get on /fit/ and shitpost about what a struggle it is. Meanwhile, they're not even supposed to be fucking trying it in the first place. Obv its not sustainable for most skellyfags.
Fat fuck here currently stuck at 20% body fat and I was wondering wether interment fasting is a good way to get me to 15% or lower. also I do cardio 3 times a week and lifting 5 times a week.
Also one more small question here I used to play d line in highschool and um coaches made us squat a bunch and well now I kinda got fat thighs and an ass and I hate it. Will lowering my bodyfat% help make my legs less fat ?
How do people get test from pharmacies/doctors? How do people get doctors to inject them with roids safely if they're illegal?
>>34960690
usually pretty early tho, rarely stubborn that facefat
>>34960644
min 2600-3000 max
You will gain 1lb per week
I'm a otter coming out of skelly mode. Assuming I keep my training regime, would bumping my calorie intake from 3000 to, say, 3500 give me more muscle or just extra flab? Is there a point where extra muscle cannot be formed?
>>34961932
that's bullshit, he may need twice that
track your weekly progress and adjust; count precisely both cals and lbs
>>34961958
Nah man, i started just like the OP. 5'9'' and 140lbs.
Since you need 3500 kcal surplus a week to gain 1 lb, you need 500 kcal surplus daily, which is about that.
I've gained 14 pounds in a little more than 2 months with that. Even now i only eat 2900~ daily.
My shirt always lifts up to show some of my stomach when i am lifting, i am 6'3 in Australia and still on my first cut so still fat
I currently wear mediums, recently bought a large but it didn't change anything, when the clothes are on their racks they all look the same length
Does clothing size actually meant they are longer too, if not are there any places i could get some longer shirts?
>>34962055
I'm 5'9 and gained a lb a week at 3800 calories day. Not everyone is the same. Calories in calories out may work for everyone but it's not an exact science by any means. The numbers for everyone will vary and it will take experimentation to figure out your exact TDEE.
what is this muscle?
>>34962055
>14lbs in 2 months
Jesus, why?
>>34962055
I assumed he'd be exercising, and that he wants to gain muscle, not fat.
Fat you gain is literally just stored in your adipose tissue. (And if you want to be technical, it's 4000 calories per pound. The 3500 meme came from people literally putting a pound of human adipose tissue in a calorimeter. But we now know that you don't literally make new tissue, with its less calorie dense connective tissue and cellular material, you just store and remove fat itself.)
Muscle you gain needs to be built, which is significantly more calorie intense per pound. (Which is moderately ironic, since it would also give less than half the calories when put in a calorimeter.)
>>34963003
>>34962962
Yes, they make "long" or "tall" shirts.
>>34961936
It depends on intensity. There's definitely a ceiling. But if you're lifting really hard as a beginner, that ceiling is very high. Lots of people have put on over 15 pounds of lean mass in their first year. Eventually it'll come down. The rule of thumb I keep hearing is 7lbs a year after you're out of beginner stage, but before you're too close to your genetic maximum.
>>34963194
Does that mean gaining 14 and then cutting 6-7?
Or are we actually talking 7lb totals (half of which would be fat)
How do I fix my shitty knock knees?
which is a better routine for a beginner; All Pro's or Phrak's? Pic related
>>34963194
But do you know where i could get those shirts?
Rivers, Coles, Big W?
>>34963520
bumping for advice
>>34963520
They're both excellent.
Some people find that if they're complete beginners the progression on All Pro's is a tad too slow. Personally I don't think that's a problem.
>>34963753
Thanks for the reply. So it's basically pick the routine that appeals to me most, since I can't go too far wrong with either?
Also, do you know of any routines that focus on compound exercises in the 6-8 rep range? From my limited time in the gym this rep scheme seems to feel the best for me (feels like a good mix of that 'pump' feeling and strength training)
I can't stop fapping to traps. What do brehs?
>>34963888
Do noporn + nofap.
Your fetishes will dissapear after some time and you'll be sexually stimulated by things much more vanilla
Started losing weight around January and have currently lost 28 kg. Started doing more exercise about 2 months ago since I argued that my body could now handle it.
Fast forward to sunday morning, where I weigh myself: 106.5 kg. Sweet ass loss.
>Go training sunday evening - burn 600 calories - still weigh 106.5
>Go running monday - burn 250 calories - still weigh 106.5
>Go training tuesday - burn 600 calories - still weigh 106.5
>Rest day yesterday - weigh 107.0
My current TDEE is around 3000 and my daily intake is, if being generous, around 1500. Normal diet for me on a regular day is:
>250 ml Smoothie for breakfast - 160 calories
>Carrots + meat + small amount of rice / pasta / potatoes for lunch - 500 calories
>1 piece of Rye bread with mackerel + Cup noodles (just started with these on monday) + diet soda - 400 calories
How does that happen? How am I actually gaining weight / plateauing? Eating too little?
I eat 3100 cals a day and I gain app. 1.8-2.0lbs per month.
5'9" and 148lbs here.
I'm rather active, though. Start slow and see what happens. Then up the intake.
It's way worse to put on too much extra fat than it is to eat slightly more than your TDEE.
Can I build up a tolerance to lactase by just drinking milk?lactose intolerant but I don't want to stop drinking milk because muh macros
>>34963903
I'll give it a shot. Thanks fãm
>>34963525
Get some singlets and tuck them into your pants.
>>34960644
Hey guys. I've been doing SL 5x5 for about 3-4 months now. Made some solid gains. Looking for a different routine BUT, all I have at home is:
>Two bar holders for squats
>380lbs
>2Dumbbells
>3 Barbells
All free weight. What routine can I do to look aesthetic?
I've doing a SL routine with supplementals (dips 3x8 on Day A, lat pull-downs 3x8 on Day B, and core every session) for about a month now, and my dips/lats are really lagging behind (seriously, they're both about 80 pounds lower than they should be according to Symmetric Strength). Would adding power cleans to the routine help fix this? If so, which day should I add them on?
I have to have some blood taken tomorrow, should I lift BEFORE or take the day off? I get woozy like a lil bitchboi after they take blood.
>>34964158
Tbh, maybe your just fat
>>34964081
pls respond
>>34964260
Oh, I'm definitely fat; I'm doing this to eventually not be fat.
>>34964236
I'd advise take the day off unless you can recover between your lifting and having your blood taken, you need to stay very hydrated.
>>34964158
Dips aren't terrible, but ave poor carry over to much else and should only really be used to finish off a session where you've done a lot of Tricep / chest / delt work as like a cherry on top of the cake.
The bulk of your Tricep work should be Tricep extensions and Tricep Pushdowns, my favourite variations of these are
https://www.youtube.com/watch?v=-rh3MHnRI_I
And cable Pushdowns, standing quite far back for more Tricep head contraction.
It seems you're quite heavy and weak to do dips in a meanwhile rep range, strengthen your triceps through bench variants and extensions / Pushdowns.
As core working core everyday that's pretty stupid, you'll eventually fatigue your ans and they won't recover for each heavy session of Squats and Deadliffs, keep it at twice a week maximum on SS if you must isolate core so early on.
You'll possibly end up with some muscle imbalances though. Abs that stick out further than your pecs for example.
>>34964081
Unfortunately not, however don't sweat it, milk isn't that good. It's good but nothing to cry home about.
>>34964148
None to look "aesthetic" but read Madcow 5x5, that's my favourite Intermediate program.
Context:
Hey, I'm 18 years old and going to be eating 400-500 calories under my daily caloric maintenance level, which I think is about 3000 calories (I'm 209lb, 6'2") - so I'll be eating 2500-2600 calories every day.
Question:
Will I still make beginner gains on a cut?
>>34964334
Yes, you can gain muscle on a cut supposedly. I've never tried but have read that it's possible, especially if you've just begun lifting.
>>34964348
kk thank you book
I'm eight weeks into a low rep/high intensity program. Starting to feel the toll on my body in aches and pains. I'm thinking of switching to calisthenics (with added weight for progression).
My main goal is maintenance. I just want to keep a sub 15%bf with some respectable mass to avoid skeletor mode. What can I expect in terms of aesthetics if I switch?
>will I lose muscle mass?
>will I burn less calories from cal as opposed to weights?
>does cal have a similar effect on metabolism as lifting heavy?
Appreciate any advice from anybody that has made a similar switch. Thanks lads.
>>34963906
>>34963906
Pretty please?
>>34964372
Water/food weight, most likely. A human beings weight day-to-day fluctutates by a kilo or two even if they're eating at maintenance.
>>34963906
You shouldn't be eating so many carbs if weight loss is your goal, especially shit carbs like noodles, pasta and rice. Keep it under 50g from vegetable sources, up protein and fat.
Once you get leaner you can add carbs back in.
I can't hit my biceps when I attempt to train them, I only feel my brachialis being used. What do I do? I do chins, BB curls and alt DB curls.
>>34964361
I've never made the switch to calisthenics so take my advice with s grain of salt.
You may possibly loose muscle, depends how much you have now, calisthenics is about relative strength while lifting is about overall strength.
What that means is when doing body weight exercises you're limited to however much you weigh, which ideally should be light if you want to do any worthwhile volume as a beginner.
However lifting is restricted by genetics, you can potentially lift over 400kg one day, but the body weight you'd need to be will decrease your RELATIVE strength, so while you can deadlift 400kg you'll also weigh over 120kg and thus doing body weight exercises will become extremely hard. What this all means is that while you may be relatively strong to your body weight, you're not lifting much overall and won't build too much muscle.
Im getting side tracked though, as for calories you will burn less as a beginner doing calisthenics because you won't be able to get a lot of volume in as well as the load is lighter.
Just do cardio and there you go you're now at s greater deficit than when you were lifting.
I'm not too sure about the metabolism question.
>>34964387
I'm more baffled as to how I maintained the weight since Sunday due to high amounts of cardio
>>34964405
You're hitting your biceps, don't worry.
Come back after 6 months of curling and if your biceps haven't grown then you have all right to complain.
>>34964389
Does the carbs matter if my calorie intake is like it is? I don't mind cutting out the noodles though just a question
>>34964389
>keto
>>34963906
As you get smaller your total daily expenditure does too, my only guess is one of two things have happened:
>you're not eating as little as you think you are
>it was just water retention and there's nothing to worry about
Either way don't sweat the small stuff, if you don't continue loosing weight just eat less.
Hey /fit/, I've been having some sleep problems since last week and my lifts don't really progress. Last time I felt like that when I got bit overzealous with my cut, but I'm bulking steadily now.
Is it overtraining?
>>34964488
Unlikely. Impossible to tell unless your post your program.
do palm-down wrist curls actually improve grip strength or are they a waste of time?
>>34964514
Not much. They can improve forearm size, but they're fairly inefficient at improving grip strength - just a different movement.
>>34964514
Big waste of time. I've. Ever ran into grip issues because my program has a lot of rows and vertical pulls.
Kroc rows, dumbbell rows are great for grip strength, barbell rows make my forearms SORE very fast.
Pull-ups also help if you can do a lot of pull-ups as you spend more time keeping yourself hanging from the bar.
>>34963525
Rivers has some - but you better get to them fast because they seem to sell quick. Also Kmart also has some great shirts. The ones at big w don't last well or Long and target might have what you want but Kmart is cheaper and more reliable.
>>34964116
I got into beast but I stopped and now am into futa :)))))
>>34964495
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
This one, but I also do some mobility/stretching exercises in the evening and cycle couple times a week (just for fun, nothing strenuous).
What other reasons can there be? I'm not defending my self-diagnosis, but I usually feel great after lifting and sleep reasonably well.
>>34963782
>know of any routines that focus on compound exercises in the 6-8 rep range?
anyone?
>>34964331
So, drop the dips (at least for now) and replace them with the lying extension and push-downs (and use a narrower grip for the bench press), and split up the core exercises. Is 3x5 okay for those, or should I be doing a different set/rep ?
Also, is there anything I can do to work on my lats/traps? I have some kyphosis, and I make sure to properly arch my back while lifting, but I would like a permanent solution to that, if possible.
>>34964544
It's a beginners linear progression program, you're either too advanced to conitue making gains, or the program is quite crap and wasn't intended for much progression.
As displayed by
>PPL
Move onto Starting strength or a Madcow 5x5 or Texas method or 5/3/1 or something with a book guide preferably.
>>34964417
Thanks family, this is pretty much what I needed.
Doing SL5x5 with gf. Will this give her a big butt?
>>34964478
Alright just recalculated my tdee and it is 2700. The only meal of the day I don't have total calorie count on is my lunch, but it consists of 50% carrots so I'm hard pressed to get anywhere close to 2000.
Should I do as the other guy says and drop the noodles?
>>34964561
Program is fine actually, I did it after SS and my upper body developed considerably (still a DYEL though).
I forgot to add that I use double progression for it instead of linear one.
I'm not actually that bothered about stalled lifts, but what I care about is that I can't sleep for shit - I wake up up to 4 times a night. Well, I guess I'll try to take lifting easy for a week and see how it goes and if it doesn't solve the problem I'll go visit Doc. Thanks anyway.
What types of pants/shorts are acceptable to wear when lifting?
The only type of shorts i can find that don't look gay are too tight(As in the material wont stretch at all) so aren't suitable for squats, excluding basketball shorts, and i would really like some shorts to wear while lifting
How can I go from suicide grip to normal grip on squat?
What are good warm-up sets for 1x5 140kg diddylifts? I'm trying 5x 60kg, 3x 80kg, 3x 100kg, 2x 120kg, but not sure if I'm overdoing it or underdoing it.
For extra credit, how would I adjust these warm-ups as I work my way to 180kg? If it makes a difference I'm doing SL so all this is happening after some fairly intense lowbar squats (with The Press in between to give legs a break).
I have a couple of questions:
>High bar deep squat (@90kg)
Is squatting deep bad for my knees or anything else? Sometimes (often when I don't get to warm up properly) my legs and knees hurt right after squatting but it dissapears within 1hour after I'm finished.
>Which type of curl is the best curl for gainz?
Following SS but I really don't have the energy to do pull-ups at the end, so I do curls. (However, I do perform dips)
>Do extra protein-shakes help if I already get 60~80gram of protein daily aside from the shake? (I weigh 72kg)
>Is The Press(TM) actually bad for you?
>When should I perform a deload?
>>34960644
>Eating 4000 cals of shit
Why do people do this?
Is smoking weed right after a workout a bad idea? If so how bad?
>>34964890
What? You're supposed to do "suicide grip" on squat. If you use your thumbs you distribute some of the weight on your arms/elbows and that can fuck you up
>>34965468
>Is The Press(TM) actually bad for you?
No it's literally the only way for a natty to get big shoulders. Just make sure your form is good
Noticed my right foot is at a bit of a greater angle at the end of my squat than when I start. Is this an issue I need to deal with? What could be the cause?
Anyone got a good video of what good low-bar squat form looks like from behind?
>>34965769
https://www.youtube.com/watch?v=g2tyOLvArw0
here you go buddy
Fairly new to lifting. This picture is about a 3 and 1/2 month difference. By looking at what I look like now, am I going to have to cut hard eventually it will just lifting in general eventually get me down to the point of seeing my abs?
Thanks in advance.
Why is /fit/ so goddamn entertaining?
Could i do different exercises between sets? Ex. do squats(Lower body), then do some upper body exercise not using the same muscles during the squats rest period, then go do squats during the upper body rest period
If yes would exercises like pull ups or dips be good for this in conjunction with squats?
Got a new belt like pic. Should I wear it around to house to break it in faster?
The thing is tough as hell and lifting with it is agony because stiff hard edges. I rolled it back and forth already but not much change.
>>34965800
I was more thinking the whole movement. I feel as if my squats, when filming them from behind, look as if my knees cave in. Even though from other angles there's no hint of that, neither do I have any kind of knee pains.
>>34960644
>havent eaten since yesterday evening
>horny all day, watch porn
>eat a large bowl of oats and musli
>after eating not horny at all anymore. no desire to watch porn
the fuck? is my brain wanting some dopamine/serotonine and porn helps but only like white bread against hunger which doesnt do shit at all. So after eating something real my brain became satisfied?
im confused about what happened with me.
>>34964081
Sorry bruh doesn't work like that
Just limit your milk drinking a bit to gauge how much you can handle without too much intestinal distress
>>34964514
Overhand deadlifts really helped my grip strength
Just really focus on squeezing the shit out of the bar on your lifts and try to pause at the top of the movement on your last rep.
>>34965526
Why would it be bad nigga?
Unless you're cutting it's not gonna kill your gainz
Is ZMA worth taking?
What about tribulus?
>>34966713
>ZMA
yes, just not on an empty stomach or you might spew
>tribulus
no evidence for effecting anything besides libido but its nice to be horny
What's better to eat at dinner for losing weight:
1. Two pieces of ryebread with fish
2. One piece of ryebread with fish + 1 cup noodles
Pinky finger suddenly hurts. Pain coming from middle joint. Sharp pain if bend it. Now can't use crushers.
I heard cumin helps but don't have any atm. Anything I can do to fix it on top of waiting/resting?
Does anyone have experience with melatonin? Does it work? Did you notice a significant effect?
>>34967055
Whichever has less calories
>>34967055
Just track the macros and calories
>>34967055
the one with less calories
>>34965905
No, you need to count calories.
>>34967087
Counting calories might fix that
>>34967300
>>34967306
>>34967336
I just introduced the cup noodles this Sunday and haven't lost weight since despite high cardio and calorie deficit but I might be over thinking it
>>34960644
For chicken, I almost always I buy Birds Eye (it's cheap). Is there anything I should be aware of about it? Like, is there anything shitty in there?
Also, dumb question... is there any difference between "oats" and "oatmeal"?
Is there any place that's reliable I could buy phentermine from?
What are some things I can do around the house for exercise? Not going to get into it, but I am unable to go to a gym right now, and it will probably be 3+ months before I can. Leaving the house at all is sort of an issue.
I failed my deadlift set yesterday because I couldn't keep my grip. I started the first two reps with overhand, then switched to mixed for the third, but as I tried to pull for a 4th, my hands just weren't having it. Should I change anything with my routine and add in some forearm work to prevent that next deadlift day, or just see how I do with mixed grip next time?
>>34967383
Things like that typically have a fuckton of sodium, which could lead to water retention, especially if you don't drink a lot of water or don't typically have a high sodium diet. If it really bothers you, you can cut the noodles out to make the number on the scale read lower, but you're not actually losing fat any faster. Weighing yourself every single day is a recipe for disaster because the number will fluctuate so much for all kinds of reasons, shit'll drive you insane. I recommend once a week max.
> phentermine
> 1200 kcal
> 40 lbs to lose
can I do it in a month?
I have either an impingement or small tear in my left rotator cuff. I have some sort of jankiness in my left knee that I'm hoping is just torn cartilage.
I'm getting on a great new insurance plan but that's not until February.
What are some exercises I can do until then? Abs obviously but what other suggestions does fit have
How do I grant my beta kek voice IMMENSE GAINZ?!
Is it possible to make the veins on my arms appear less prominent? I am not very big, and it kind of looks ridiculous
>>34968634
get bigger it'l look badass
>>34968689
I don't really want to get bigger though ;-;
>>34968711
then you'll have to look kind of ridiculous
>>34968718
:(
thanks for your input anyway
>>34968738
seriously though if you've ever lifted and don't look dyel af, veiny arms are the shit
get some higher bf % to hide them, that's the only solution
Should you switch which hand goes upper and which under every now and then when using mixed grip for diddylifts? Does it even matter?
>>34968883
yes
>>34968497
not sure about immense gains but people used to drink strong alcohol shots to make their voice more manly
that definitely make it less childish but I doubt about the manliness
>>34968107
rest, your rotatorcuff will be healed in february
What are the best back exercises to do on a split?
For those people who have done successful bulks:
-How many lbs did you put on during your first bulk before the fat gain made you want to stop?
-How soon did you get to cutting after your bulk, and how much of your total weight gain did you cut?
>>34968982
pullups and rows
>>34969039
Thanks man. Is it worth it to have a day dedicated to my back when I just do those two?
>>34969073
I'd say it's ridiculous to make a bodypart split but you already know it
if you do a bodypart split once a week you'll have to do a fuckinghigher volume to get gains
New to lifting, doing SL
When I squat, the metal seems to hurt my spine when I place the weight, and it's only 45 pounds
What am I doing wrong with my positioning of the bar?
>>34969119
Is it still ridiculous if I I do compounds every day?
>>34969202
Oh boy. Where is the exact pain? Could you also a post s picture with the bar in your back?
Also if you haven't already, pick up starting strength and read it.
The form is the best form for intermediate and above lifters, but it's the best form for novice lifters who are just starting out.
Over time you develop better and make efficient form, so right now start with the basics.
You can download it for free here:
https://drive.google.com/folderview?id=0B0Vyec-yHY6DVmxLeDlMMjBuV1k&usp=sharing&tid=0B0Vyec-yHY6DYmNiMkg1dlZIelU
If you're talking about the bar being painful on top of your traps then all I can say is suck it up princess, it will eventually go away.
>>34969232
The form ISNT* the best for advanced lifters
My bad.
>>34969232
It's the top of my spine, that bone that kind of sticks up when you put your head down
>have good diet
>one day roommate brings home sugar in the raw
>use it on sweet potatoes
>holy shit its good
>have now been having like 2 tablespoons of pure sugar in the raw by itself a day for the past week
normal people dont eat sugar by itself. HELP
>>34969254
I see, most likely your bar positioning is a little poor for your body, I assume you're quite skinny and lack the traps to support the bar.
Try the lowbar position
https://www.youtube.com/watch?v=g2tyOLvArw0
I get its 18 minutes long but it's a good watch
>>34968982
I am back-concours, I want a big back myself.
My FAVOURITE back exercise are cheat rows
https://m.youtube.com/watch?v=NSP5ZeqU4hs
Use straps, it's a back exercise not a grip exercise.
I'd recommend working upto a heavy set of 5 then a slightly lighter set for 20-30 reps.
Because you did the heavy set the lighter set will feel easier.
>>34969283
Thanks a lot, man. I'll add those.
>>34969283
I'm actually a recovering fatty, 6' and formerly 244, currently 185. Thanks, I'll watch that
>>34969302
I don't really advocate splits, but I saw your comment asking if you can just do 2-3 back exercises. I'd advice against that and finding a tried and tested split that has worked for NUMEROUS people and adding how you see fit within reason.
>>34969313
If the pain persists please ask me again and attach a picture of your bar position.
>check my squat form
>newbie in lifting
>plz dont bully
>i sometimes during the day feel knee discomfort.
Can you tell me if somthing is wrong ?
https://www.youtube.com/watch?v=kFyoF_OgHhY
>>34969269
Just eat it with something and talk normal you faggot.
>>34969330
I'm looking for one right now, maybe a 4day split.
>>34969444
What's your stats and reasoning for a split? The connotation that strength programs will leave you small by the 6 month SS posters isn't true.
>>34969457
Well I met a personal trainer recently and he gave me a few exercises to do 5 days a week. I tried SL for 2 months and didn't progress at all in my lifts (maybe I wasn't eating enough). So I thought I would try his routine to see if it could work.
My stats are pretty horrendous. in 5x5:
BP: 115lbs
DL: 165lbs
OHP: 75lbs
Squat: 145lbs
Rows: 105lbs
I'm 5'7", 170lbs.
Why do you guys think it is that olympic lifters, powerlifters, and combatants (boxers, martial artists etc) peak in their 30s and 40s, whereas most sports-like athletes peak in their young 20s? If practise makes perfect and more time in the sport means more practise, I would've naively expected 40yr old football players to be the best.
The only aspect I know gets worse with age is reaction time: it seems reaction time starts to slip as young as age 19. But surely there's a lot more to sports than that.
>>34969551
Toughness and energy go down
>>34969571
Then wouldn't they also be worse fighters?
>>34969509
At that height and weight you should be deadlifting 4pl8 after 6 months mate.
Anyway I'm not going to force you to do anything, but I would SERIOUSLY recommend you read starting strength and follow the program by the book
You can download it here
https://drive.google.com/folderview?id=0B0Vyec-yHY6DVmxLeDlMMjBuV1k&usp=sharing&tid=0B0Vyec-yHY6DYmNiMkg1dlZIelU
Grab the 3RD edition and grab the bench specialisation guide.
It's not a long read but will benefit you, I don't know what you fucked up to not make progression on SL but you shouldn't run away from your problems, try again and try a different mind set to ehlp you through.
The book will explain far more than I ever can, don't take the book as something all lifters should do, as you progress and become an intermediate / advanced lifter you will develop better technique and more efficient form.
The book is a foundation, a basis on where you begin.
I personally HATE training. For pump, hyper trophy and volume, whatever, so I am bias. I only strength train and love it.
Try it out before you go down no gains alley and add 30lbs on your total in 6 months. That's what bodybuilding is like, big muscles slow strength progression.
It's up to you, what do I know?
>>34969509
Dude I think you should cut a little I'm 5'7 and weigh 140 and my lifts are higher
>>34960644
>5'9
>140
>skele
Pick two
>>34969598
>>34969606
>promoting anorexia
There is no reason to be under 100kg BW
>>34969591
Will do, thanks a lot. I appreciate the help, I will start by reading both of these.
>>34969598
It's not a pressing matter for me. I'll cut once I have a decent muscle base.
>>34969633
Alright man, I'm glad I might be of any help but like I said its your choice. I've told you what I would personally do, but am I you? No, I still think you should read it for knowledgea sake, however if you're not happy going to the gym and squatting 3 times a week then don't.
Just like how I don't enjoy bodybuilding, you down heavy to enjoy strength training.
>>34960644
My gf wants to get fit and look better.
Her goal is basically something like pic related.
What sort of routine would you guys advise?
Mainly cardio with some leg work? Full body compounds?
>>34969693
STARTING STRENGTH OR STRONLIFTS
>>34960644
Don't dirty bulk. You will just get fat and feel bad about it.
>>34967980
plz respond
>>34960644
Hey bros
got food poisoning real bad 2 days ago and as a result couldn't eat a single thing for 36 hours.
I've lost 2kg and some of that is obviously going to be muscle mass, which makes me sad
just woke up this morning and can eat food fine, whats the best course of action to undo losing my gains?
Should I eat like 5000 cals?
should i just hit my protein macro and gym?
i'm actually cutting but trying to do it slowly so i don't lose muscle.
>>34969628
>There is no reason to be under 100kg BW
You have got to be fucking kidding me.
>>34969905
Relax, it's mostly fluids. You'll be back to your normal weight in a couple of days of normal eating.
FUCK, im doing keto and seriously, are there any foods i can snack on that are
-low/no calorie
-low/no carb
-dont take hours to prepare (sugar free jello is a godsend but that takes a while to make)
??????
and when i say "snack" i mean like...how you would eat popcorn or potato chips or something, just passively munching on it while you do other things
please help
>>34968961
Idk man... It started back in April I think, too much maxing out on bench too frequently. I still have a lot more bad days with it than good days. Can't sleep comfortably on that side of my body. Will be totally fine and pain free when I go to do some every day type of task when suddenly zing tiny lightning bolt. It's always in one specific spot
>>34964561
>tripfag
>hating on PPL
who are you again?
>>34970119
>>34967980
If you want to look like a deflated basketball afterwards then it might be possible.
>>34970195
hmmmmmmmmmmm what are the macros on those? I was hoping to find something that would also be pescetarian but it's not a huge deal breaker
Ok guys my sister is a gymnast.
She doesnt do any weightlifting but she went to college and had a lot of classes about correct form and stuff.
She gave me some advice , that I cannot apply so I'm asking you if its correct.
So basically she said, "when you squat your knees must not go farther than your ankles or you're gonna get fucked."
I tried to do this but I cant because I'm afraid I'm gonna lose balance. After trying I went to youtube and saw some squatting videos where they basically lift the same way as I do.
vid related.
https://www.youtube.com/watch?v=ZFQGDH81r70&feature=youtu.be&t=58
![small-pile-sea-salt-table-9655489[1].jpg](https://i.imgur.com/1NDzQxx.jpg "small-pile-sea-salt-table-9655489[1].jpg")
Can someone explain how sodium glycogen and water all work to influence muscle definition? like how you achieve good definition or terrible definition through combining them somehow.
>>34970265
I've heard this plenty too - not just for squats but for lunges and any such exercise with a triple extension. Not sure if it's true or not.
>>34963903
but they come back though, don't they?
>>34970224
>>34970358
huh? is that a full size bag? thats not so bad, ill have to check what my local supermarket stocks
Does any of you know how much BF has this lady on the pic and how many years could take me to reach her point considering Im chubby and started training last month?
>>34970373
>woman
>saying she's just "chubby"
yeah, but /how/ chubby?
>>34970394
I'm only 283 lbs
>>34970005
>>34970185
You can't call yourself a man if you weigh less than 100kg.
>>34970373
>how many years
It will take you like 3-4 months maximum. Eat at a caloric deficit and lift weights with high volume
Volume = setsXrepsXweight
>Usually didn't feel much after Pendlay Rows
>Inability to lift the next rep was pretty much my only indication of exhaustion
>Could only feel a little tiredness in my upper back afterwards if I concentrated
>Increased to 70 kg today, and barely hit 5/4/4
>Suddenly just as sore in upper back as quads are after heavy squats.
What changed?
>>34970394
Im 165lbs
>>34970431
I didnt call myself a man, I wondered who the fuck you are and why you are talking shit about PPL? probably never done any other routine than SS judging by the majority of your vague replies in this thread
>>34970443
If you take time off doing a lift you can potentially become very sore the next time you did it.
I didn't squat for 1 week, started again this week and my legs are giving out when I'm trying to walk.
>>34970431
Thank you but I think it will be at least 6 months because Im overweight
>>34970443
you increased the weight, it got heavier
>>34970463
Did I hurt your feelings or something? What the fuck?
>>34970468
What I was implying is that it doesn't take long to loose weight. Eat a 500 caloric deficit, increase the deficit as your weight lowers to accommodate your new total daily expenditure and within 3-4 months you'll be a generic skinny girl just like everyone else.
So let's say it's unfeasible for me to eat enough protein everyday. I still remain sore two days after lifting, and then I go back. Is there any point in even going back until I've eaten enough to recover? BTW I'm kinda chubs been lifting almost a year. My issue is money for 200 grams of protein every day, mostly just eat carbs/regular amount of protein like 60g
5'9 here as well.
Dont dirty bulk.
I dirty bulked from 150 to 185
Had a fucking gut and breathed hard all the time
I looked like fat Mac from its always sunny in Philadelphia.
Then I cut to 165, did a proper bulk to 200 and didn't even have a gut.
Do a proper bulk, don't neglect cardio either.
>>34970479
Oh that makes a lot more sense. I guess I will ask again in 3 months then.
>>34970494
County your calories and cut. In the meantime, peanut butter has healthy fats and acids and a decent amount of peanut butter. But it's calorie dense so be careful with it.
Chicken is cheap dude.
There's ways to get cheap protien.
>>34970465
I didn't take time off though.
>>34970473
True, but only by the usual increment. Nothing to warrant this change.
Did I just suddenly "get it"? Or did I do something wrong? I've never gotten a proper feel for the lift, unlike for example squats or OHP.
>>34970494
200g a day is way too much. 0.7-8g per lbs of body weight is fine, and overkill at that.
>>34970525
Don't sweat the small stuff, you usually don't feel it unless volume is extremely high.
Was there a change in volume perhaps outside of increased weight? What did you row beforehand?
Should I keep on bulking or think about cutting?
is PPL twice a week best routine one could do? 1/2/3/4 here, home gym.
>>34964405
Do bent over rows and croc rows mate.
Lead with your elbow.
You'll make mean back gains and hit a bit of the bicep as well.
Compounds over isolations.
But accessorize your shit with your usual curls.
Personally I like to sit on an incline bench and do dumbell hammer curls.
Sitting at the incline does something magical to the range of motion
And the hammer curls hit a part of that forearm
>>34970562
Keep bulking and focus on them pecs.
Lost weight after a back injury and not being able to lift. Wondering if lifting is really for me any more since I'd really rather be skinny, skate and just have fun. Lifting was making me take myself too seriously and worry about shit like eating, and increasing the weight I was lifting. Idk know if this is for me bros. Is there a way to balance my skating, surfing, party lifestyle and weightlifting? Is weight training really something I even want to do, or am I doing it to keep up with everybody else around me? I'm leaning towards the latter but...
>>34970586
The best program anyone could ever do is whatever the hell Jesse Norris is doing.
In all seriousness what's your goals and stats?
>>34970543
Previous row was 67.5 kg 5/5/5 after working up from a deload and switch to 3x5 from 5x5, so this is actually less volume than I've done previously. Hope this means I just got the lift down now, and nothing else. I was thinking I might try another warm-up set next time though, to see what happens.
>>34970611
If you don't want big muscles then don't get big muscles son.
But you're a bitch made nigga.
Hey I've only recently joined the gym. I'm probably ottermode/skelly and was wondering if I should do a full body workout every time I visit the gym or split leg day from back etc.I use machines btw, I'm not confident enough in my form to squat or whatever. Thanks in advance.
>>34970609
Yeah, they definitely are my weakest part
1pl8 means 1 plate on each side, right?
>>34970616
175/75 want more mass strength comes second.
>>34970562
Mirin lats, keep bulking
>>34970710
No lol it literally means 1 plate.
I hope you don't count the bar either
WTF is that thing on Jason Blahas shoulder in every one of his videos
How is Greyskull LP compared to SS?
>>34970710
Yes
Bench: what do for fastest gains
>5x5
>4x8
>3x10
>??
Im a dyel, benching 135 1RM
How is PPL for a beginner?
In an ABXAB routine, should pullups and chinups be on the same or different days?
Also, have you ever used neutral grip chin-ups and what do you think about them? Pic related.
>>34970982
I'd say 5x5 or 3x5
>>34971012
bad
do ss or reg parks
>>34970982
3x5, there's a reason every beginner routine makes you do 3x5
no sl isn't a beginner routine
I can bench bodyweight and squat 1.5x, dl 2x. With plenty of linear gains left, But I look skinny fat. Should I cut attempting to maintain strength, or continue lean bulk?
I hate looking dyel but I also hate my fat doughie body
>>34970982
Bench low reps, but don't be afraid to add extra sets for additional volume if you don't mind being on the gym longer, and your linear progress on other lifts isnt hindered
How do I deal with shin splints? I've already got insoles, per physiotherapist's advice, but it's still coming back and it's fucking killing me.
>>34971757
end your linear progression first then you decide what to do about your body image issues
>>34971832
learn to run correctly don't stike heel first
>>34971848
>end your linear progression first
I meant finish but you got what I mean
>>34970867
I'd guess a microphone, for the video audio.
I've been doing stomach vacuums while doing anything that requires core stability, like DLs, squats, and good mornings... amidoinitrite?
I also have a desk job and usually feel like my gut is growing while sitting there, so I do stomach vacuums several times a day at work too. Am i possibly over doing the vacuums? I'm not going hard at work, but still 'sucking in'. I'm just afraid of having a protrusive midsection.
>>34970876
Grayskull is complicated compared to SS
>>34971038
Neutral grip is superb.
The problem with normal probated pull ups is the rotation of the humerus is not optimal, neutral counters this to a degree, while still allowing a wider grip. Supinated going wide is buggery.
>mfw gym doesn't have neutral grip pull down attachment
>>34960644
3k. 4 would be straight up fatty mode.
Bulking is not pigging out.
>>34971848
>learn to run correctly
So just look up some videos/pics and stuff and start real slow right? What about jumping (Basketball)?
>>34971038
underhand grip:lats and biceps
overhand grip:brachialis and shoulders
neutral grip something in between
switch your pull ups up often for complete back devolopement
>>34971889
Is it? I heard it was better aesthetics-wise to go with Greyskull.
>>34971757
I would lean bulk.
And modify your routine to be slightly less strength focused. You are plenty strong, but have no mass. Don't ignore strength training completely, but swap a day for a greater volume hypertrophy sorta day.
>>34971915
>What about jumping
not sure about it
but shin splint are supposedly due to bad running form and I fix mine like that
>>34971757
You can do either. When someone cuts is predominantly a personal preference.
If you've been bulking for a few months, you might want to start planning a cut soon just to keep your bodyfat in check.
>>34971038
You can do pullups as a main lat movement one day and chins on the other, or you can add one as an accessory to the other.
Neutral grip pullups are more comfortable for some people. You'll still get plenty of lat work with them.
>>34971012
Depends entirely on how the split is set up. Most beginners have no idea how and overdo it with volume, exercise selection, or both.
>>34970876
Both beginner programs designed for linear progression, both work fine. It's preference.
>>34970660
Sticky and pick a dedicated routine.
>>34970318
Glycogen causes your muscle bellies to look fuller. Sodium can cause water retention, which can mask definition. There's protocols floating round for contest bodybuilders about approximately how far out from a show they should be carb loading and/or manipulating sodium intake.
>>34971884
Stomach vacuums are the exact opposite of what you should be doing on deadlifts to brace your core. Look up the Valsalva maneuver.
Vacuums while sitting or bored are fine.
>>34960644
How do I get better at keeping eye contact with girls?
Here's some background:
>born with nystagmus
>basically, that means my eyes involuntarily "vibrate" from side to side
>have a mild case, doctor thought it might go away completely as i aged, but it never did
>has gotten better, though. to the point now where my ex didnt notice it until about 3 weeks into when we met, but she was a retard soo....
>other people usually notice very quickly
>when i was a kid i was CONSTANTLY bullied for it, which gave me a lot of lasting insecurity and a degree of social anxiety
>in middle school, girls would always make fun of me for it, call me names, constantly ask me if I was high, etc.
>having girls i was crushing on make fun of me was probably one of the worst ways I ever felt
>now that everyones older, people will either ask me or just correctly assume its something i cant control and they won't mention it
So whenever I talk to girls now i have a lot if trouble making eye contact. Aside from girls, I've had reasonable success in building a social life. I can talk to people well, go out with friends, and am generally what you guys would consider a normie.
But the eye contact thing with girls fucking kills me. I can go up to a girl as confident as Jesus himself, but as soon as we make eye contact I break it for fear that she'll notice, and then my mind starts racing about what a pussy she must think i am for being a 22 year old college grad who cant hold eye contact with a girl, then it usually all falls apart and i just look for an escape route.
This is fucked. I have decent enough game my eye contact issue aside.
What do, /fit/?
I fucked up my left serratus anterior months ago, I've been rehabbing it but I just can't make my serratus retract my shoulder blades. I can protract easily like when doing serratus push ups but after I fully protract I just can't switch the muscle to retraction mode. Instead my traps + shoulder + pecs take over. But with serratus activation exercises like wall slides where the scapula does upward to downward rotations I can do that pretty easily and slightly pain free.
Could there be a good chance its nerve damage? I know the long thoracic nerve travels in the serratus, really hope I didnt fuck that up
>>34970195
If i eat these often, will i die? i bought a bag and they were really tasty
>>34972431
Bro you need to practice your confidence
Talk to girls in your classes about homework, the upcoming test, lame stuff without attempting to hit on them. with the sole purpose of practicing your eye contact in a situation with less sexual pretense first
IF im doing keto, do i look at all carbs or just net carbs? I read somewhere that you take the total carbs and subtract the "dietary fiber" and then THAT number is the actual "carb" that you should be tracking, for keto at least
245lb 6'1 anon here, 85 105 135 200 255 Lb deadlift on a 5x5. I walk about an hour back and forth from car, class, gym three days a week.
Trying to cut, been eating around 2600 calories. Do I need to cut deeper? I have plateaued around this current weight for the past month between sickness and being tired impeding some work outs.
>>34973250
Yes, you're looking at net carbs on Keto (Carbs - Fiber)
Is pic related a good routine for a beginner.
I'm 6'2" and 74 kg. pls no dyel desu
>>34973284
well thats good then, opens up my options a little bit more, ive been avoiding /all/ carbs for the most part, shooting for like ~20g a day or less and my shopping list was gradually growing smaller and smaller
>>34965036
Any buddy?
best dirty winter bulk routine? I'm just trying to get big before I start my cut in the spring
>>34973445
Eat 1xF (Full) 5 days a week
>>34973289
1. where are the dead lifts ?
2. Are you trying to bulk or cut?
3. How many times a week are you going to do this?
4. Where are the deadlifts
I've been a skeleton most of my life. i'm 6'2 180 and been bulking @ 3400 kcal a day for about 7 months. eating until I'm full doesn't even come close to hitting my calorie goal, I won't hit 3400 kcal unless I'm straight stuffing my shit all day with stomach pains from being full. how long should I expect before I don't feel this way and become accustomed to eating this amount?
Did some heavier squats today after not hitting legs strongly recently. After coming up, felt my knee/lower quad area twitch for ~2 seconds then disappear. Came back after every rep. Did some leg press and felt my calf twitch as well after coming up.
Is this something i should be concerned about?
I really need some tips on how to lower bodyfat. Also some good healthy lunches to make so I can eat some good stuff at work. Can Somone please share their knowledge with me?
>>34973289
>No deadlifts
>No squats
>No (weighted) pull ups
>No weighted dips
Do you even want to make it, anon?
>>34973679
>I really need some tips on how to lower bodyfat.
Eat less. And cut the fucking sugar out of your diet, and no, diet soda isn't ok...
>>34973793
OK I don't drink soda anymore and I'm gonna try interment fasting. Do you think that will help too ?
hey guys,
unfortunately i didn't save enough money this month for gym. I already have 3 months going i seeing results.
What are good exercises i can do at home or park for maintaining what i had accomplished so far?
>>34972431
We all have odd quirks bro. I studder and have dyslexia which both go hand in hand so I used to cringe during school when I got called on to read. Shit sucks but all you can do is do your best with what you got and once you embrace your imperfections you'll stop looking at them as set backs.
Plus if someone doesn't date you just because of that then that person was probably a shitty person to begin with desu
is hexarelin good for strength? I've heard a few reports indicating that it and the GHRPs cause an increase in strength without much size whereas usually it's the other way around for HGH/IGF-1
>>34973929
You can intermittent fast if you want, but you need to COUNT CALORIES every fucking drop must be measured or you will always be cheating yourself
Make yourself luncheon sandwiches, prepare meals of meats carbs and veggies, ie pork chop, string beans, sweet potato fries. Chicken, rice, broccoli.
Eat eggs scrambled with mixed veggies and kale, oatmeal, apples and cheese snacks
Doing the Greyskull LP routine next week to build some strength this winter.
Routine online says "Bench Press 1x5+" after doing a normal 5x3. What is the "+" for?
>>34964438
Yes the carbs matter. IIFYM is a stupid meme. What you put into your body does matter because your body does break down foods differently. Just do it and you will see results.
>>34974018
To failure
>>34974007
Thank you
>>34974089
That's what I was thinking...Thanks mate!
I have one foot that kinda splays out. When it's pointing straight forward, my knee feels like it's turned inward. When the foot is turned out to the side a little, the knee feels straight.
What's happening here and how can I fix it?
>pic unrelated
>>34973929
I think it's probably bull shit honestly. If you can do it then fine, have at it. But if it's hell then just eat 3 or 6 small meals a day that are high in bulk and low in cals (i.e. high fiber foods like veggies and whole grains like oats and barley).
Of course I've never been fat in my life so I can't say I am an expert on weight loss.. But then again I must be doing something right to have never put it on.
Also, stay hydrated. Sometimes thirst is mistaken for hunger. And use small plates, they make the meal look bigger. Sounds stupid but probably no less so than IF and a whole lot easier to implement. And count your calories of course.
>>34973793 is me btw, no idea who >>34974007 is but it's good advice.
For afternoon snacks I like fruit like an apple or pear or a pickled egg. Love pickled eggs. Nuts are great too but I would stay away from those if you're trying to lose weight.
You can do it.
I weigh 145 lbs and my bench max is 195 lbs. I haven't been making much progress with it and was wondering if it was because My weight is so low. Does that affect my bench max at all, or is it just me not pushing myself hard enough? I'm a soccer fag so it's hard to gain weight.
>>34974481
Unless you're a midget, that bodyweight is a definite hindrance.
