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You are currently reading a thread in /fit/ - Fitness
Questions That Don't Deserve Their Own Thread
1. Read the sticky (>>17018018)
2. Ask about anything else here
>>35302371
water tuna vs oil tuna
which is better taste wise
which is better health wise
WHICH IS BETTER GAINS WISE
>>35302374
Gains = health
so, oil all the way bruv
>>35302371
Skeleton here, saw the section on whey, casein, and milk protein supplements in the /fit/ wiki, but what specific ones do you guys buy? Could you guys rec me a high calorie powder to go along with my bulk diet?
Low bar squats make my left rear delt feel fucky. How do i prevent this?
>>35302492
just put generous amount of sugar on your oats and make sure to rinse your mouth with water after each meal + brush twice a day. Otherwise any mass gainer is good, they're all the same (Protein +Sugar)
>>35302501
Are you a novice? Squats can often cause temporary pain if your back/shoulder muscles aren't large enough to provide enough cushion.
>>35302679
I want to say I'm a bit between novice and intermediate.
It's either my arm position or my flexibility
Do you guys harshly judge broke dick vets who dont lift for huge gains but just to stay in shape? I got laughed at at the gym because some super roid pointed out i was only benching 1pl8 even though i have a fucked shoulder and bad wrists. These grown men actually started pointing and jeering at me because i wasnt as huge and stacked as them. I just want to stay non-fat and healthy....
>Cancelled YMCA membership
>Just working out at home now
>>35302797
if that actually happened thats pretty rare and i almost cant believe it actually did, but if it did, that sux bro.
if i were you though id figure out what car is that dudes' or where that guy lives and fuck with his shit. "bad luck" needs to happen to people like that
>>35302835
It was a quiet 5 months while i was there, made little babby gains here and there, almost 3pl8 on dead lift, 1pl8 on squat cause muh discs, but ole Juicin Johnny must have had enough of me i guess.
>>35302851
if you live in S/E michigan and know what he drives, he could have some serious "bad luck" car trouble if you'd like
I'm on a diet and my dads getting chinese food, should i just order a sandwich from subway?
>>35302905
Wichita Ks unfortunately
I'm at a bar solo to work on my autism. I walked outside to smoke a cigarette and a 6/10 who was outside said to her friend "who is that fucktoy?" And pointed at me
Was she making fun of me or was she mirin?
I'm seriously socially retarded
How do you guys follow the 1g to 1lb protein ratio? I made it to 90g and Im stuffed
>>35302492
Whey and casein are both from milk. Whey has "faster absorption" and casein has "slower". Casein is the protein that makes up the cheese.
When it comes to protein powder it makes no difference. Both are complete proteins.
Mass gainers are just a bunch of sugar. Eat healthy and drink milk instead.
>>35302501
Maybe this will help? https://www.youtube.com/watch?v=g2tyOLvArw0
>>35302797
I've never seen that kind of stuff happen in any gym.
Try finding a better one.
>>35302913
Proper food from a decent restaurant (as in, not fast-food shit) is light-years better than a sandwich from subway.
>>35303002
Milk
>>35302962
if you were just standing there and being unattractive they would have zero reason to acknowledge you
but if you were hot they'd want to talk about you
that's my guess
How good is muscle memory? Having to take a month off training legs. Considering that I'll get back to bulking when I'm healed, how long will it take for me to have my previous gains back?
>>35302797
That just sounds like a bad gym m8. In my gym we never make fun of anyone and even cheer on those benching the bar.
>>35303352
A month off isn't much, you'll get it back within 2-3 weeks.
>>35302797
YO battle what the fuck! Just remember you have done more and pushed further!
Where does a senpai get him some gym gear, senpai? I mean powercages, barbells & weights.
Preferably some place in Europe.
>>35302371
For tracking purposes when should I weigh myself
Everyday? Once a week? Once a month?
Has anyone experienced getting some acne (back, hips, legs) after dedicating themselves to a clean diet and training?
I started eating completely clean for a cut, and now I'm seeing some acne (not that much).
I also do sauna sessions thrice a week now.
>>35302501
I have the same thing to an extent. Lowering my elbows 10% and putting pressure, as to tuck my elbows in, helps. See candito's video on low bar squats - specifically the part about back tightening.
>>35302797
Sounds like you should do cardio "i just want to stay non-fat and healthy", lifting without progressive overload is pointless.
Get yourself a pair of wrist wraps and start doing some 5x5 program.
>>35303002
Fuck it, counting proteins is mostly important to roided body builders. 90g wont stop you from making gains.
>>35303352
Two weeks or so and you will be back. You will feel weak as shit for a couple of workouts and get bad doms.
>>35304661
I would suggest weekly, make sure you do it at the same time of the day and dont eat and drink before.
>>35302962
I guess that would depend on how she said it
>>35304672
What is clean for you?
>>35304755
Veggies & fruits
Lean meats & eggs
Beans, brown rice and oats
Fuckton of spices to keep things interesting
Hey dudes,
so I'm 183cm (6 feet) at 88kg (194 lbs) and have been going to the gym for two months and made some beginner gainz, they are all hidden under my fat though. so my question would be what kind of routine i should pick up to primarily lose the fat but also not lose the gains ?
i'm working 8 hours a day, some days quite heavy activity and sometimes just standing and occasionally moving ( amazong wagekek )
mfp estimated my tdee at about 1900 cal for weight loss, so should i switch to a diet like keto and do something like SS along to not lose that much muscle ?
more of a health thing but idk what other board to ask other than /adv/. i work in a children's store. i got sick from some shitty germy kid. it's not strep but i've lost my voice. my job requires me to talk to customers and over the past few days i've tried many methods to restore my voice and its not working. today my voice is hardly a whisper. i don't have to go to work today but not being able to talk is really awful. i've already been to the doctor, she said it's a virus and just to wait it out. what do /fit/?
Do some people really have slow metabolism? My sister is a little overweight and always says it's her genes and that her friends and can eat everything they want and never gain weight.
Is there some truth to this? Because from what I can tell she does not eat that much especcialy compared to what she says her friends eat.
>>35305026
There is some truth to it, but barring serious medical conditions almost everyone sits within about 10% either way of the normal expenditure for their bodyweight and body composition.
>>35305026
Yes and no. Some people CAN have medical conditions that affect metabolism, but they are rare, almost all completely treatable, and generally only account for MAYBE a 200 calorie decrease in metabolism. Some people have a higher metabolism naturally due to a larger height, less sedentary lifestyle, larger weight, whatever. If your sister is like 5 ft tall and her friends are like, 5'8 or something, then there's naturally a huge difference in their BMR. It sucks, it's kinda unfair, short sedentary women have unfortunately low TDEEs (1400-1600 cals a day for MAINTENANCE) but it's still not impossible to lose weight by any means.
On the other hand, you have to consider that studies have shown overweight people greatly overestimate calories burned and greatly underestimate calories consumed. You don't see everything she eats in a day, and there's a lot of snacking/quick meals that add up fast that she's probably not even thinking about. The "my friends eat whatever they want and stay slim!" argument is almost always based on the fact that they see their friend eat something high cal every now and then, but they do not see their friend eat all day and their friend probably eats under their TDEE overall, either purposefully or by accident. I don't think anyone is permanently naturally fat or skinny due to "genetics".
How do I fix my brain? After years of disordered eating, my shit does not function properly. I never feel hungry, even if I don't eat for days, but I never feel full either. I can just keep eating and eating until I get so full that my body literally pukes it back up. Even then, I feel neutral again after like an hour.
>>35305003
SS is great for beginners, just eat less (count calories and go for a slight decifit) or do cardio after/between workouts.
>>35305074
You dont, just count calories and see it as fuel for your gains. You need to hit your numbers or your workouts will start to suffer eventually.
>>35302371
Best routine to do after SS for hypertrophy? Don't just say "Push/Pull", I need something specific.
>>35302371
any bro here that does boxing and lifts? Need some help here, since I want to do both and do well instead of gimping myself in each
My lifting schedule is AxBxA with all the compounds and acessories, it's basically SS I guess except I dont squat on A.(doing this for over year, mad gains and strength)
I've been feeling the burning sensation whenver I have to do push ups, squats(without weight, funny I do 3x5 130kg but can barely do 20reps with just my body) also jumping jacks are fucking awful, 5 and i can barely jump anymore
Could this be fixed by, instead of doing 3x5 and 3x8 on acessories switch up for 2x5 max weight and then 2x20-30 lightweight on compounds?
Had to do a circuit which I did 30 punches then ran, did 50 push ups, ran back and did other type of punches(still doing basic stuff only had box 3 times by now)
also when we end we do 50 push ups, squats, jumping jacks, abs and its so painful because I my muscles lose strength and burn
I guess the right word is endurance, so would iit fix my problem to do 2x5 max weight and then 2x20 with lightweight on coumpounds and on acessories lowering the weight and do 4x20? or like 2x8 with max weight and then 2x20-30 ?
>>35305087
Are you past 1/2/3/4 for reps? If not then stay with ss or do texas.
>>35305106
I'm not at 1/2/3/4 but I definitely can't sustain any more linear gains on SS. Do I really need to hit 1/2/3/4 in order to have decent mass? I see lots of big guys in the gym who don't lift nearly as much as me. I thought strength was mostly neuromuscular adaptations and doing 3 sets of 5 with 3 minute breaks (or 1x5 for intensity day of TM) doesn't nearly stimulate muscle for hypertrophy.
>>35305123
Keep in mind that you are a beginner, you will grow no matter what you do. The difference is that progress slows down quite remarkably once you go from a strength program to a body building one. 1/2/3/4 is just a beginner goal and unless you are fat its pretty much impossible not to look decent atleast once you can rep them.
You could switch right now if your aim is ottermode, just need to cut and lift a little.
>>35305170
I think what I'll do is go for the 4-day upper/lower split version of TM, the one alternating volume and intensity days on all lifts. Seems like a balanced routine to me, and I'll use it until I get to 1/2/3/4.
>>35305189
One of the best beginner routines imho, did wonders for me and all my mates i recommended it to.
/fit/ I thinks I have lordosis and some form of overly-rounded shoulders
Can you diagnose my postural problems and tell me what to do to fix them?
>>35305225
2/3
>>35305232
3/3
I have an incredibly autistic question... how do i go about finding a doctor? I have good insurance but no doctor and i have no fucking idea how to go about finding one to go to regularly
>>35305225
Yes, it must be your massive dinky dick pulling your spine anon.
>>35305240
http://dev.moveskill.com/2015/03/what-should-stretching-feel-like/
http://phraktured.net/starting-stretching.html
>>35305251
Forgot to edit that out lol
>>35305240
Looks fine, roll your shoulders back and lift more. Also erect penises are more aesthetic if you are going to post pics again.
Is there any kind of pre-workout I could take that doesn't increase blood pressure?
>>35302797
Why not bring it up to the front desk instead of leaving?
>>35302962
Probably means she wanted to use your body as a fuck toy
Sorry if stupid question. The skin on top of my toes get hard and itches/hurts. Does anyone know what this is, and how to fix it?
>>35304807
Could be some spices? That's the only thing I personally could think of
>>35302962
Femanon here. I do this. It's a good thing. She wants to use you as a fucktoy. Good for you, bro.
>>35305020
>I've been to the doctor and she said to wait it out.
Gee, I wonder. In the meantime tea with copious honey.
>>35305251
I can't help you there, I still go to the one I've been going to since under my mother's health insurance. Just commenting to let you know someone will eventually answer.
>>35305380
Could be toehair getting stuck in your socks
>>35305458
I don't have hair on my toes :/
can anyone guide me on workout supplements? google search have lead me all to bodybuilding and their body of articles have some unsettling contradictions regarding use and perceived importance
>>35303002
I usually make up my protein requirement with sugar free protein powder and digestive enzymes
>>35305363
Bump
>>35305589
Coffee (or caffeine in general)
social question:
Is it possible not to be a cu.ck by being friends with a girl?
Like if you don't expect anything serious out of it, neither does she... Also, is it cu.ck behavior to give said female a christmas gift?
>>35305617
No. I'ts perfectly normal. Good for you being social.
>>35302371
Fat fuck on IF.
Committed.
Really don't like eating after I wake up and would rather eat at 12pm (dinner at 6pm)
Only time I have to cardio is 9 am
My question is can I do my cardio and bodyweight workouts before breakfast?
Is there anything I can take without eating a full meal?
>>35305616
caffeine does increase bp tho..
>>35302374
I like oil tuna much better. Unless you can find a brand that uses good water, every water tuna I've tried has a hint of man sweat.
>>35305655
Short term? I thought it was only long term? It doesn't increase mine.
>>35305647
Smoothie or pro shake maybe?
Pre-workout also gives energy.
I've got a cold with a wicked cough right now, should I go to the gym this morning anyway?
Last night I tried and felt really lightheaded and nauseous after only 10 reps of 135 on squats so I'm not sure, but if I just allow more time between reps I should be fine, right?
Also it's a no if there's a chance of infecting everyone else in the gym, but I wipe down the equipment and everything.
>>35302371
THIS.IS.QUIDDITCH.
>>35305731
You're pretty committed bro. Go and try. If you feel lightheaded and nauseous again, go home and cuddle a blanket.
What are some good strength goals on ICF novice 5x5? What should I aim for in 6 months, 1 year?
When I do crunches am I supposed to feel my abs after 20 or so reps? I never do crunches and I'm wondering if I'm doing it right.
The feeling I get is a kind of burning feeling, but a good kind of burn. Am I supposed to feel something else or am I doing it right?
>>35305763
Plz dont do ICF bby
>>35305810
If you're very weak there, then yes. You're doing what you're supposed to be doing. Keep going.
>>35305842
Thank you very much. Will do.
I'm a USMC DEP poolee, I ship out Sept. 19.
I find breathing while flexing my abs harder. Is that normal?
>>35305831
Why not? My progress is pretty good so far (i think)
>>35305907
yes
I fucking hate oats, can I soak them in orange juice overnight to make them bearable?
>>35305996
How am I supposed to flex my abs while squatting if even normally I run out of breath?
>>35306139
You said harder. If you're passing out then you've got lung issues. Do you cardio?
So i am using creatine, fat burner, glutomine and proteine. Any suggestions what to use any further?
>>35306203
I don't pass out, I just feel like I can't catch my breath.
No, I don't cardio. Would that help?
>>35306242
Yes. A lot.
>>35306250
Thank you. I'll start doing cardio today.
So this twink told me that I was arching my back while deadlifting. Should I have just told him to fuck off and spit in his face or smash his head with a plate?
>>35305093
>>35305093
>>35305093
>>35305093
>pls respond
I'm also doing the following
Monday: Lift
Tuesday: Box
Wednesday: Lift
Thursday: Box
Friday: Box
Saturday: Lift
Sunday: Rest
is this too much for someone natty?
>>35306410
You can do more than that imho
>>35306236
Literally use none of that and just eat less fatso or enjoy your stroke
>>35306068
Add peanut butter, honey and milk to your oats and put them in a pan and stir while heating them so that it becomes a ball and eat that. It's good.
>>35306444
What do you mean?
I felt a lot of "tireness" on my legs, even when warming up it was feeling heavy and ended up doing 2x5 of 120kg instead of the usual 130kg
Guess I'll get used to it right? Don't want to overtrain or whatever
what do you guys do for flexibility? Got strength, speed but jesus christ if I'm worse than a 70 year old man.
>>35302407
>Gains = health
>>35306468
starting stretch in sticky
>>35306309
you should have checked your form and say thanks
>>35306456
>Don't want to overtrain or whatever
You'll get used to it. If not after two weeks, cut down and accept defeat. You're not going to overtrain.
Need vegetable protein sources
Lentils, beans, chick peas, is that it?
I don't want disgusting processed vegan shit like tofu and soy "milk".
>>35306529
nutritional yeast, spirulina and not to forget soybeans.
Soy has complete protein, so it's a good go to.
>>35306529
Chia and flax
>>35306529
nuts
>>35302371
why are my biceps sore lately after the bench press.
I've been doing a brosplit for the last 6 months and im gonna switch to Coolcicada's PPL next week. Can I do it 5 times a week instead of 6? Meaning each week I would do 2 days twice and one day once, like this:
Week 1
Tue: Push
Wed: Pull
Thu: Legs
Sat: Push
Sun: Pull
Week 2:
Tue: Legs
Wed: Push
Thu: Pull
Sat: Legs
Sun: Push
Week 3:
Tue: Pull
Wed: Legs
Thu: Push
Sat: Pull
Sun: Legs
Would this be optimal? Or should I just keep doing my brosplit instead?
How can I get muscle endurance?
it seems SS made me gain strength but get 0 endurance
>>35303018
trappy do you masturbate to trap hentai?
it seems weird to me since you almost only have faceless men in them.
>>35306632
maybe you're not doing a vertical motion
>>35306648
do long sets
>>35306648
High intensity, high rep. Not necessarily high weight.
>>35306656
>>35306662
so lowering my weights and doing more reps and fasterr?
>>35306648
cardio
>>35306671
Yes
>>35306656
question if i am not doing a vertical motion.
does that mean i will lose tons of gains if i correct my form or actually make some gains?
Amerifat here
What's a good gym chain that does month to month membership?
>>35306678
having bad form will make you plateau sooner or later
you can't lift heavy weights with bad form
you'll feel like you've lost some gains training your form but in the end you'll allow yourself to progress in the long term
As a male trying to build a superb ass, how frequently should I train that specific part?
Also, best ass constructing excersices?
>>35306656
>vertical motion
>Bench Press
You arent supposed to have a vertical bar path on Bench
>>35306410
just eat enough
How dangerous is it working out on CNS stimulants: Amphetamine, methylphendidate, propylhexidrine, etc.
>>35306810
I'm cutting at 500 deficit atm, want to finally be shredded.
cut from january to august, been maintenance and some days undereating oithers overeating so my weight has stalled for quite some time
>>35305380
halp
>>35306814
I want to know this as well.
I have questions regarding pants and underwear for squatters.
>Pants
do different cuts have different thigh widths? should I only wear straight cut?
How many sizes can I go above my waist measurement? I'm a 32 in the waist, would wearing a 36 for the thigh width be ridiculous?
>Underwear
Briefs, boxers or boxer briefs?
I have to size up again for the arse room and it's going to get to the point where the waist wont fit if I do.
Is lifting even worth it if I look shit in clothes?
>>35302371
My gym has a wrist roller setup like pic related. Handles, attached rope, with a hook at the end, then p, the ground there are two weights with rings attachment, one 22lbs and the other 44lbs.
I have been seeing good forearms gains.
How are these kind of weights with rings named?
On my pull days I have been doing 3 or 4 sets of rolling forward up, bringing it back down, then rolling backward, then bring it back down and this was enough to "burn" my forearms. I've quickly been noticing progress as I've needed to do more than 1 full rolling forward and 1 backward to go to failure, and now almost need to do 4 reps. Which is starting to take a long time. My question is, should I just add more weight or just stick to 22lbs even if it asks more and more volume to go to failure/feeling the forearms burning? Adding weight is what I would do for any other exercise, but because of the unusual attachment hook, I cannot use plates and the only other weight is 44lbs and still too heavy for me at this point. There are no other 'ring weight' of intermediate weight at the gym so this is a bit awkward. Should I just find some way to use plates with an extra rope or something?
>>35306976
you're really asking if you should add some weight when the weight you've been using has become too light?
use plates and put them on the 22 lbs weight
I use dumbbells at home and do rows, bench press and squats with them. I also do planks/crunches and shrugs. Should I do the crunches, planks and shrugs every workout or alternate between the two?
>>35302501
try widening your grip on the bar
>>35303352
When recovering from squats I've managed to increase at about 10kg a week.
Though I recently took 6 months off and hurt my knee straight away going for that.
>>35304219
Ebay
>>35305003
have you considered cardio?
>>35305026
Her friends probably skip meals regularly or exercise more.
>>35305074
use a timer to remind yourself to eat
>>35305225
looks fine
>>35306139
It should only be hard to inhale when tensing your abs. Push up with the exhale.
>>35306767
Squats. SS recommends 3 sets of 5 three times a week
>>35307129
don't do shrugs, they're pretty useless unless you can shrugs 4+paltes
>>35307020
>use plates and put them on the 22 lbs weight
Well that's the thing, I can't, if I put them on top they just fall because it swings too much, even if I go slow
>>35307211
put the rope in their hole
>>35307251
lewd
What are some lifts I can be doing to increase power in punches and hip mobility?
>>35306884
pls halp my toes
I love lifting but I hate cardio, but im overweight and I want to lose fat.
If I lift little weight with a lot of reps, could that be similar to cardio? like benchpressing 55 lbs for 30 reps?
>>35307728
Why not do a cut?
not /fit/. been meaning to join a gym for a minute and i finally have the funds to do so, but i don't want to start january 1st as i'm aware it'll be full of fuck.
how long should i wait, also what is cheap gym where i can do ss
>>35307835
in the uk that is. also can i just watch youtube videos on form and then try it out or will i kill myself?
If I can do 12+ reps of one weight but I can only do 5 of a heavier weight, which do I use?
why do i keep fucking up my new cut
Im sure forcing it will work like it always does, but there's got to be some monkey primate bullshit with my brain i can fix with some chemical or molecule chain in food to make it easier to reset. Been eating sugar crazy for a while now so LBS is an issue for the first couple days.
>>35308100
Don't buy shit you'll impulsively eat later on.
>>35307835
Just sign up right now. It's usually empty around the christmas days. Who gives a shit if it's full after new years, you'll already be in a routine by then.
>>35307462
pls? seriously you guys.
Have any of you tried removing a mole at home? I have a few raised moles (smallish) that I'd like to remove or at least try before dishing out money for it.
I read that you can try garlic, iodine, castor oil etc and leave it overnight for a few days. Anyone had success?
>>35308353
That's not going to work.
If you have a poisonous cactus (white juice) you can use that.
Can my chest gain size without doing any chest/bench press?
>>35302371
Lowbar squat grip leaves my elbows minged
Tried to widen it and now wrists are hurting
Is there an actual functioning grip that doesn't fuck my shit up?
Could joining the dark side of the force give me more strength ?
Also any opinions on Starting Sith ?
>>35308438
yes, your chest will gain size on chest exercises that are not the bench press.
>>35308477
Have you tried putting the just bottom of your palms on the bar instead of trying to wrap your whole fingers around? You don't have to hold on to it.
>>35305380
Sounds like athlete's foot, check the symptoms and try an anti-fungal treatment.
>>35308623
Thank you:)
I don't soak or microwave my oats, i just throw them raw into a blender and mix with water and eggs. Will my body Absorb the carbs or can it not break down the cellulose?
My last pulldown only goes up to 150 but I got to thinking and I'm curious. If you did a lat pulldown at a higher weight than yourself, wouldn't you end up just doing a pull up?
>>35308528
Yes. Its time to accept sumo deadlifts.
>>35308623
Yes, l started off doing the openhand grip, but the angle my elbows were at would cause pain
The wider grip hurt my wrists
>>35308679
Eurofags literally eat raw oats for breakfast. Raw eggs are stupid, though.
>>35308693
yes. Use a weighted belt or backpack
>>35308679
Your body can't break down cellulose regardless of whether it's been cooked. If you're concerned about the cellular contents being accessible from inside the cellulose walls of the grain, that's why you're chewing and/or blending -- not to mention the grain has already been rolled, I assume.
Most grains are heat treated during initial processing/drying anyway. You can safely assume that you're getting the advertised nutrients from your oats.
>>35308693
This is why lat pulldown machines have a pad for your legs to go under, so you don't lift yourself up.
>>35308718
Obvious question: do you flex your wrists when squatting? Don't flex your wrists.
If you're not flexing them, keep trying with different hand placements along the bar, I believe you will find something reasonably comfortable. If it's a flexibility issue, practice with a broom stick or hockey stick until it feels okay.
>>35308753
>>35308828
Alright thanks anons
>>35303352
to follow up on his question, is there a progression scheme/routine that can help restore previous strength levels as quickly as possible? I'mm thinking to start by ramping up to a 3 rep max or something to kickstart the (re)gains
What are some exercises I can do to work my back? My chest muscles are tight/too strong and are making my shoulders slump forward. What can I do other than reverse flyes to straighten them out?
>>35308951
The biggest mistake people make when coming back from a break is to try to "make up" for their lost workouts.
You can't do that, and in fact your body is less able to handle the volume as before. Do your regular routine with lower weights and/or fewer sets and reps. Build up from there, you should be able to add weight and volume quickly.
>>35309009
http://www.exrx.net/Lists/ExList/BackWt.html
Cable rows and bent rows are your obvious answers. Chinups, too.
>>35309009
Face pulls
Strict pendlay rows
Done.
>>35309009
Face-pulls, power cleans, front squats, deadlifts, barbell rows, dumbbell rows, pull-ups, chin-ups.
Could someone please advise on my diet?
I aim for a very healthy cut.
Breakfast - 2 cups oats, half cup nuts, piece of fruit
Lunch - eggs, vegetables, piece of fruit
Dinner - chicken, vegetables
Also, after my breakfast how long should I wait before a workout? Is 3 hours too long?
Thanks
i want to be ottermode, and ive been going to the gym for a year.
i did the cut and i dropped from 18% to 14% bf but now i look like a skeleton because my ribcage is big and my shoulders havent grown like my arms.
my question is how much time does it take for the shoulders to grow bigger than the arms because now the are the same size
>>35306637
it's a lot of work, after 4 weeks take a week break
Can Sumo deadlift completly replace conventional? My back just wont stop rounding.
>>35305662
I like rio mare tuna in water desu.
I feel like doing atg pause squats (on SS) is there any reason not to do this? Any reason to avoid it?
Trying to lose fat in the upcoming college break and I am unsure which program I should do. I am hesitant to do squats because I feel like my knee pain could return
>>35309209
Sumo won't fix your rounding back mate, but it will make it more light for your lower back. You should still learn to contract your back, especially your erectors.
But yes, sumo can replace conventional, but not completely, just like conventional can't replace sumo since they target the same muscles in a bit different ways. If you do sumo, you have to do more lower back work. If you deads, you have to do more hamstring and glute work - or not, depends on your style and level.
>>35309146
That's all fine, just make sure to record your calories and adjust according to your weight change.
>Also, after my breakfast how long should I wait before a workout? Is 3 hours too long?
literally does not matter
>>35309177
Depends on your routine and your genes. Be patient, the gains will come. By this summer you can have defined shoulder and arm muscles if you're dedicated.
>>35309209
Yes it will, you need to fix your back form before trying to find alternative deadlifts -- that's not what they're for.
https://www.youtube.com/watch?v=4AObAU-EcYE
>>35309233
I don't think you should do pause reps every time since they tax you more (if you do them only, your progress won't be as fast because you cant do as much volume, or you have to drop intensity a lot for volume). Just finish SS with normal squats and then add pause squats to your program.
Should I do a creatine loading phase or not? And if so, should it be for 5, 7 or 10 days?
>>35309309
No. It's pointless. Saturation happens quickly anyway and it stresses your system.
Skinnyfat here. Is there a difference between splitting your workout for daily gym visits (i.e. chest and tri on Mon, back and bi on Tue, etc.) and full-body workouts every other day?
I need to get my push up game up for military physical training. Will doing push ups damage bech press gains?
Can I do both on the same day?
>>35309529
yes, on a body part split it's more difficult to have high frequency but you can havehigher volume
as a beginner you want frequency over volume
tl;dr :sticky
>>35309529
If you really want to go every day, splitting up your routine is fine as long as you're working each muscle group at least twice a week.
or, you can spend half the time in travel and preparation by doing a full body routine 3 times a week.
your results will be essentially the same, especially as a beginner.
>>35309555
Do them after bench and you'll be fine.
>>35302797
>cancelled membership
>that's how they win
Thanks for your service, but now it's for yourself, not the country. Gl
>>35309308
What about doing pause squats on fridays only since you have friday, saturday and sunday to recover?
How many calories a day should I be cutting on?
5'11 80kg
I workout everyday
>>35309850
https://www.supertracker.usda.gov/bwp/
>>35309034
>>35309036
>>35309087
Thanks guys. Much appreciated.
has that crossfit meme died yet?
Would you guys care if you lost your first kiss/virginity to a milf? Just wondering because I may get the chance to but dont know how much it matters. Feel like it would be weird to carry around the rets of your life but idk
>>35310034
how old are you? Might be a bit weird, especially if she knows you're a virgin and is getting off on it.
>>35310047
23. Sent out tons of messages and cheesy stuff on okc online after getting fit and she responded. I didnt mention being a kissless virgin to her.
Feel like being someone's first is out the window at this age, with a job and all that too its hard for dating. Thought itd be good for just having fun if anything
how strong to I have to be in order to beat someone to death with my fists?
>>35310034
Matters? To fucking who? Don't overthink shit.
217lb 6'4"
128g protein/285g carbs/53g fat
my macros cool?
>>35310096
dunno mate, not very strong
i beat a toddler just yesterday, nearly died, and i'm a 120 lb manlet.
On which day would you add power snatches as assistance to a u/l split?
Currently doing my first cycle of c6w, not sure on which it fits better
Which will build joocy glutes more. Squats or deadlifts?
>>35302678
LMAO
Biochemistry major here
Table sugar (sucrose, a disaccharide carbohydrate) and the sugars used in protein synthesis(dextrose, a monosaccharide) are not the same. At all. In fact, excessive table sugar is a significant cause of low testosterone.
>>35310347
I'm not fit at all,I just started browsing after starting lifting in October, so take anything I say lightly
I feel squats would work your glutes more, but I've never felt my ass be so sore as the one time I did lunges with my girlfriend because I thought she'd like the company (was my cardio day)
>>35302374
Water tuna, drain, add decent olive oil yourself.
>>35310348
better start reviewing for those finals mr. biochem major.
since sucrose is dextrose+fructose and is rapidly cleaved into those components within the body, table sugar is effectively 50% dextrose.
>excessive table sugar is a significant cause of low testosterone
causal or correlated? fat, lazy people eat lots of sugar and have low test
I've incorporated deadlifts and squats into my routine for the last few months and they've been doing alright. Nothing super heavy yet, but I feel like my form is pretty good.
Last week I decided to try my new inzer belt and wear it during all my squats and deads to break it in faster.
I noticed a pain in my left flank area sort of along my mid back to ribs. I'm pretty sure it's from the belt because it only hurts in that area and when I tighten down the lever. Any adeas on what I might have done wrong?
>>35310348
LMAO
Sucrose has glucose
Glucose goes to Ribose
You're shit at your degree, drink bleach
>>35310487
hard to say what is causing the pain. you can play it safe by not wearing the belt for a couple of weeks and using it again later. if the pain is caused by an injury this will allow for time to heal.
>tfw tweaked my shoulder doing OHP again today
I'm taking the next week and a half of winter break to heal my shoulder and lower back, what kind of stretches can I do to maximize recovery? I'm already doing shoulder dislocations for the shoulder
Can someone explain a good way to incorporate reverse pyramid training?
From what I've read it seems most people reccomend doing something like
>5 reps at 100%
>6 reps at 90%
>7 reps at 80%
Which makes sense. But I thought about it with my bench which is 225x5 right now. The first set would be difficult but I know I can do way more than 6 reps at 200 and 7 reps at ~190 is also really easy. Is there a better way to program this? I'm not finding much.
>>35310668
There are many different ways you can "tweak" your shoulder, and if its not the first time it could be something serious. I would reccomend seeing a doctor if you're in a country with free healthcare or a physiotherapist before lifting again. Its really easy to turn small problems into chronic ones if you don't treat them right. I'd also stop shoulder dislocations. Those are more of a prehab exercise and could make things worse depending on what part of your shoulder you hurt
>>35306650
It's fun to read hentai doujins sometimes, but I never really fapped to one. Pic related is nice. Any other recommendations? I don't know many.
I do enjoy it more when the guy is an actual character, not just a faceless blank slate.
>>35309209
Sumo does put less effort in the spinal erectors. It's also fine to do them exclusively, just don't use a ridiculously wide stance.
>>35310745
The thing with reverse pyramid training is fatigue accumulation.
Yes, you can do more than 6 reps at 200, but the fatigue is gonna set in quickly and the later sets are gonna be pretty hard.
People usually do 5-7 sets. Something like
1x5 100%
1x6 95%
1x7 90%
1x8 80%
1x9 75%
1x10 65%
1x12 50%
You can program it yourself, just see how you can deal with the fatigue.
>>35310668
>again
I agree with the other anon. If doing OHP has been giving you injuries, stop doing them.
There are many other options that work just as well. Try pic related https://www.youtube.com/watch?v=BR38_ZKKUCs
>>35310487
Could you point in a picture where you feel the pain?
>>35310347
Lowbar and deadlifts.
>>35310275
Pendlay does competition lifts and variations pretty much everyday on his routines.
I would say it doesn't matter much.
I think it fits better on lower day simply because you usually do less exercises on lower day since isolation isn't necessary as for the upper body.
>>35310096
Not very strong. It's more about explosion and hitting in the right place.
>>35309992
Probably will never die, it's very popular with women since it's a more "social" way of exercising.
>>35309529
Full-body is good for 3 days per week.
Anything more is better with splits.
>>35309233
It's completely fine if you have a few months of experience.
Rip does describe them on the book, so maybe give it a read.
>>35309264
There are many ways of doing squats to someone with knee issues.
Knee wraps can help.https://www.youtube.com/watch?v=7FonRc8ANxY
Try box squats too.
Currently working out 7-10 times per week, just depending on how I feel. Just do body-weight exercises because I like them, starting to add weight to em. I work the same muscle group twice a day sometimes. Get about 300 less calories then recommended calorie count. I'm not too worried about getting insane gains quickly and I'm listening to my body if it's sore in places. My question is: Is it fine that I'm working out this much in terms of muscle relaxation?
Is my back fucked up?
Always tought i had lordosis, can i just lift or do i have to solve the posture problem first?
>>35310953
just lift
How do i know i should add more volume in general? Should that be gauged by how much/little i wanna die by the end of the workout?
>>35310953
Very mild, strengthen your core and lose fat.
>>35310905
so do you use butt or penor ?
anyway this:
for faceless
http://exhentai.org/g/875822/2b2f6190dc/
furry:
http://exhentai.org/g/797504/f499429883/
2 traps going at it like crazy :
http://exhentai.org/?f_doujinshi=1&f_manga=1&f_artistcg=1&f_gamecg=1&f_western=1&f_non-h=1&f_imageset=1&f_cosplay=1&f_asianporn=1&f_misc=1&f_search=usa+nyan+english&f_apply=Apply+Filter
>>35310953
Good work covering your benis.
>>35310801
>>35310905
Okay, I'll wait the week for it to heal and if it still hurts I'll se a doctor. Thanks anons
>>35310516
Best thing I could do on my phone. I'll take some time off using the belt
>>35311030
The only gauge you need is how much stronger you're getting between sessions.
Slow or no progress over a few sessions? Increase volume.
Good progress but you suddenly stall or have to deload? Decrease your volume.
Is it bad for me to drink and take an aspirin if I'm only doing it one day? I know longterm it's no good.
Do you need to cycle EC stack? If so, how often?
I can't find a concrete answer anywhere and the appetite suppression is so good I don't want it to end.
>>35311068
I'm sub.
None of those links work for me :( Just a sad panda pic.
Not a fan of furry tho.
>>35311101
That's a pretty weird place to feel pain. Never heard of it before.
http://www.corpshumain.ca/en/images/Muscles_dos3_120_%28FF%29_en.jpg
Try foam rolling the region and stretching your lats.
>>35311199
No big deal
>>35311030
Are you training for strength?
If not, then do the volume you feel comfortable doing.
If yes, then you gotta see at what point you're in.
In any case, as a beginner, you don't need much volume. Try increasing the volume a little bit after a couple of months, and see how it affects your recovery.
Volume is a very personal thing, so there's no real rule-of-thumb. Having a coach would help.
>>35305020
apple cider vinegar, lemon juice, honey, water. drink it
>>35311314
>cant get past sad panda
newfag leave
>>35311314
this is the traps getting it on link
https://yaoihavenreborn.com/doujinshi/usa-nyan-complete
>>35311328
I said I'm not a specialist when it comes to hentai, kek. I rarely read any.
>>35311353
TRAP CHAN MAIL ME DAMNIT
THIS IS PRINCESS ;-;
>>35311375
gay <3
>>35311375
I don't think I'm the person you're thinking of, sorry.
I'm 5'9 and 148 lbs. I started from 110 several months ago. have I escaped auschwitz mode? I still feel tiny
>>35311412
Congrats anon, you have escaped the land of the jews. However, you are a manlet and therefore unsavable.
>>35311411
are you not the trapchan that tormented this site for months with lewdness?
>>35311303
no one?
>>35311421
I've been here for quite a long time, but I was not the only trap around kek.
>>35311412
Looking good, def not skeleton anymore.
Keep lifting though, and do lateral raises.
>>35311101
That's your kidney, anon.
>>35311443
Can I lust after you through mail? My standard /fit/ trap left me.
What program should I move onto once I hit 1/2/3/4 in the Smith machine?
Does creatine fuck up your ability to do cardio? I feel gassed so much quicker now.
>>35311443
please make love to me
>>35311476
This isn't me ;_;
>>35311421
Trappy's the one who avatarfagged with maki from lovelive, you're probably thinking of the one who used kuroneko (pic related).
>>35311539
wwhereis kuroneko
>>35311466
>smith machine
Do Starting Strength and use real barbells.
>>35311432
>>35311303
plz stop avatar fagging and help an anon out
>>35311546
She shows up from time to time, but not very often. Last time I've seen her was around a month or so ago.
>>35311557
;_; I was promised a mail I never got and I'm upset
>>35311443
how to fix lat atrophy
can someone post a picture of QT dumbo GF
you know the one
Do you guys take days off? like do you go to the gym monday through friday and stay at home saturday and sunday?
>>35311745
are you serious?
>>35311443
I want trappychannnnnn
>>35311757
just answer the fucking question faggot
>>35311787
Yes, of course people take days off. Are you wholly new to fitness? Most any routine has at least one rest day.
>>35311745
I take 4 days off a week nignog.
AxBxAxx
BxAxBxx
5-6 day splits are literally for faggots.
Weird question but does anyone else's flaccid penis size fluctuate throughout the day despite it not being cold?
Sometimes my flaccid dick will measure over 5 inches and other times barely above two inches.
It's constantly 7.5 hard but sometimes my flaccid looks like a baby dick and its not good for showing. Other times it looks like I should be a male stripper. What the fuck is happening?
>>35311837
>It's constantly 7.5 hard
Make sure to measure from the asshole kids.
1. I have some kind of muscle imbalance where If I am barefoot, standing up, my heels barely even touch the ground. Its all front of foot. Whats going wrong?
2. What exercises can you get away with doing sloppy high reps, high weight?
3. I am 2/3rds of the way into finishing the 1/2/3/4 plate program. What should someone aim for with BB Row, BB CJP, Wide pullups, and dips?
