Didn't see one in the catalog. I eat way below my TDEE (1000 cals) but Im not losing any weight. I do have pretty poor nutrition, but from what everyone on here says, it's all about calories in, calories out. What's going on?
Everytime I squat, something in my knee pops. Are my knees fucked?
Currently lifting ABxCDxx like this:
OHP (Shoulders/Triceps)
Deadlift (Back/Forearms/Abs)
x
Bench Press (Chest/Biceps)
Squat (Legs/Abs)
x
x
Any way to optimize my routine?
>>35291854
Does it hurt? My knees pop too, but they seem fine with no pain.
>>35291866
Nah, it just feels weird
>>35292200
Nice double dubs. Why is my TDEE so high? I'm having a similar problem as OP, where I eat about 2000 cals, and run/lift daily, yet I'm gaining weight, even though my TDEE is somewhere in the 4000-3000 cal range. What kind of magic is this?
Where do you buy ephedrine in the United states? Walgreens?
Which one of these is right? first raw second cooked (grilled)
>>35292255
Yeah walgrees, cvs, rite aid, any pharmacy really. They don't sell it alone they sell something called bronkaid and ephedrine is the main ingrediet. Your not gonna find it on the shelves though u have to go to the pharmacist and ask for it they keep it behind the counter. Also you're gonna have to show id and sign, they just keep track in case you buy like 50 packs at once or something cause apparently you can make meth with it. Don't forget to grab caffiene pills while you're there.
>>35291854
Try mobility shit, and stretch.
>>35291863
Are you saying you do four lifts?
>>35292230
It probably is not that high. Unless you are as large as me. 6'7 310 with moderate cardio.
>>35292266
Can't tell if you are just missing something. One is less because it is smaller, one is grilled in oil so it is more.
>>35292324
I am not sure which nutritional value to use, my raw chicken breast was 622grams and 127 protein and after its cooked it has more calories and more proteins? is it ok to use the nutritional value of the raw one cause I guess it won't lose protein when cooked
I normally don't like to be spoon fed, but is there any type of cereal that anybody could recommend?
Hey guys I just recently started doing planks, but my back is rounding a lot. How do I keep my back from hunching up and arching, like keep a completely straight back?
>>35292341
using the raw is fine.
>>35292350
kek. Cherrios&fruit
>>35292354
Get a stronger back.
I have two slight injuries(sore lower back on the right and a left shoulder that gives me pain sometimes) what can I do to fix them?
>>35292360
ok then I guess I've been 300 calories over what I should have been getting all along.that explains a few more pounds I gained
>>35292374
Roll, Stretch, Ice, heat, rest. Any/all.
>>35292380
Yep yep
>>35292324
6'4" 220lbs heavy cardio plus bodyweight exercises. If that isn't accurate, where do I find an accurate one?
>>35292406
tdeecalculator/net is fine.
I always used a few and averaged.
Off the top of my head you should be around 3500? thats with heavy intense cardio though.
>>35292397
How long should I rest, a week? Maybe two?
Thank god I'm a manlet. I struggle enough just to meet my 2600 cal by the end of the day on my budget.
>>35292450
Until it doesn't hurt too bad. A week probably.
>>35292457
;_;
>>35292427
2 mile run in 16 min daily, I'll also throw in a 7 mile run once or twice a week
If I'm eating for a deficit in order to lose bf%
Do I eat below my BMR, regardless if I'm lifting that day or not, or do I eat below my TDEE?
>>35292360
I just looked at it again and there's only like a slight arch, it looked more normal this time.
Just in case though, how would I strengthen my back? Other than lifting, I don't want to lift until I've got a strong core
When a workout says 3x5, does that mean 3 sets of 5 reps, or 5 sets of 3 reps?
Because sometimes, with OHP, I can only do 3 reps, but can rep that 5 times.
>>35292666
That means 3 reps, 5 sets satan
>>35292532
Below your TDEE. Always.
>>35292666
it's 3 sets of 5 reps, sets come first and then reps.
>>35292666
3 sets of 5 reps.
I'm getting lower back pain when I come out of a bench press. Am I arching too much or not squeezing my ass enough or something?
>>35292962
Too much arch in your lower back, most likely.
