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You are currently reading a thread in /fit/ - Fitness
You've got questions, we've got answers.
How the fuck am I supposed to know if I'm deadlifting properly
>>35427537
What is that site (search engine) that lists the benefits of different foods and substances, and has all the links to the scientific papers and backgorunds? Can't remember it.
Have Toothless in return.
>>35427590
examine.com
does black coffee break a fasted state?
Here's a question - where the fuck is the New Year comic?
Gloves or no gloves?
>>35427537
is it a bad idea to do compound lifts almost exclusively, then do some bi/tri and forearm workouts to make my arms match the size of everything else?
>>35427567
Post video of form
>>35427595
Thanks. Have an interesting graph.
>>35427567
https://www.youtube.com/watch?v=tfYez7-h55c
That's good for noobs. There are other, more advanced techniques that may apply later.
>>35427595
Generally no, but it depends what you mean by "fasted."
>>35427604
Gloves only if you have injured hands.
>>35427607
That's fine.
>>35427602
something pretty messed up happened to the guy that makes them, his dad died if i remember right. he said he is working on it but it will be late
>>35427604
no gloves
Which AR should I get to compliment my barbell?
>>35427567
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html/
>>35427624
>>35427595
basically i'm wondering if i can drink black coffee and take yohimbine.... does black coffee trigger an insulin response
Today while doing Deadlifts a callus on my hand broke and it bled a little bit, Im doing SS and Mark says you are a pussy if you use gloves so I was wondering what can I do so I can still do Deadlifts the next workout
>>35427634
shit man that sucks, sorry to hear.
>>35427660
Caffeine works like yohimbine and stimulates the release of fatty acids, but it binds to different receptors. You'll be fine.
>>35427672
Rip says gloves are fine if you have torn skin. Also, keep your calluses maintained so they don't tear.
>>35427537
anywhere i can find lists of routines that are actually good?
>>35427720
How do I do that? Started SS a few weeks ago and just last week I had calluses
>>35427729
The Starting Strength wiki has a few good ones. As does the /fit/ sticky.
>>35427731
Shower to soften them up and then take a bit of sand paper and thin them out a bit.
How do I get over my oneitis? I'm tired of giving it time, it's been 3 years and I've been with a couple of girls which hasn't worked either.
I feel equal parts fit and equal parts r9k even though I haven't gone there in years.
>>35427791
If time and pussy hasn't helped, you're just going to have to live with it, unfortunately.
how do I stop giving a shit about girls?
>>35427602
Is it New Year yet? No
>>35427634
That was a troll
>>35427871
Give more of a shit about yourself. Do what you want instead of what you think others want.
>>35427871
Get a guy to suck your dick and finger your doodle hole
>>35427830
This sucks, it's new years and Xmas and I woke up dreaming of her yesterday. It's gonna dampen my whole week. Wish I wasn't such a pussy.
>>35427672
Use a proper grip. In a few weeks your hands will toughen up. I remember when the squat bar left welts on my shoulders.
>>35427607
Should work.
>>35427947
I haven't paid that much attention to my grips, I should check that, thanks
>>35427537
If I do half an hour on the stationary bike, will it kill my gains? I'm trying to do it every day so I csn postpone my inevitable heart attack
I have puffy nips but my doctor said that there's no gland. I am skinny fat with some mussles and would like them gone, but whenever i cut I feel weak and excessively skinny so I jump back into my usual failed bulk that gets me nowhere.
I am thinking about starting a 250 mg of test cruise per week and finally get some progress. Help?
>>35427537
I spaghetti near attractive girls.
Doesn't happen with unattractive girls.
How do I fix that?
>>35428348
Tell the next doctor they're sensitive.
>>35428209
just eat a little bit more to cover for the calories burned during your cardio
honestly it might even help your squatting as you improve your cardiovascular system, at least for me it honestly feels like I run out of oxygen even on heavy 5 rep squats even while I'm not that much out of shape
>>35428369
It happens because you care too much about doing well with them. Work on becoming more outcome independent.
Do u need a belt for deadlift?
>>35428480
No.
http://www.backfitpro.com/pdf/weight_belts.pdf
Had a CT-scan today. The lab guy fondled my arm when inserting the contrast dye thingy, and blushed when explaining the procedure. H-have I made it?
>>35428521
You're probably imagining things. He was just excited to have easily accessible veins.
>>35428538
;_;
>been talking to this girl in the gym for a few years
>she liked my best friend
>I got a gf
>she got a bf
>fast forward a two years
>both crashed and burned
>every time I see her I get happy
>she comes to me after doing her cardio bunny stuff
>talk about relationship and everything
>she sticks around me when I work out
>I stick around her when she works out
>she sits on her bench stretching her quads
>I sit on mine stretching my quads
>turn to each other
>we are a few feet apart
>she leans in
>cutest face I have seen in a while
>start getting a boner
>abort before I get a boner
>do some skull crushers
>semi hard on
>hoover around each other for the next hour
bro's I dot know what to do
I want to but I dont want to either
>attraction is suffering
>>35428656
Do it. Life is short.
It's pretty normal to lose some strength on lifts going from a bulk to a cut, right? Bothering the shit out of me seeing my best weight I've lifted trickle off to resets.
I'm a manlet should I get huge or get ripped
Recently lost a lot of weight, outgoing and fun now, met a group of people, the girl that is sort of the connector between me and the group at the moment has a crush on me i think but I don't want a gf right now
How do I let her down easy if she pushes hard on new years eve? she's bigger too which I normally wouldn't mind but I'm just not into it right now
>>35428718
Ripped
>>35428784
Thank you
>>35427537
I have suicidal thoughts daily, too much of a coward to end it, not strong enough to change myself, what do?
>>35428817
stay in limbo until you make a decision i guess
what answer do you expect if you won't choose either path? you sit at the fork in the road with your thumbs up your ass
>>35428732
Lead her on for a while to make sure you don't lose the group. Let her down when you've secured your position.
>>35428708
Yeah. Normal, and it sucks. Pre-workout helps.
What is best for pre-workout?
>>35427537
I'm super fucking skinny and whenever I start lifting I lose weight. Now my plan is to gain some fat first. Some friends recommend a super high calorie diet since just eating alot doesn't work for me.
Do you think drinking this along with my normal diet will help me put on a good amount of weight? I'd rather be a little chubby for a while than be built like a little sissy bitch
http://www.bodybuilding.com/store/univ/gain.html?MCID=CG-PLA-US&PLASKU=UNIV015&CAWELAID=120147270000063537&catargetid=120147270000105893&cadevice=m&gclid=COfynrG03skCFYIlHwodmqcJ6A
How do Iose belly fat?
>>35429242
Lose fat in general. It's the only way. You can't spot reduce. It's a myth.
How much does skin trimming cost? Lost 180 pounds and need loose skin gone
>>35429257
So just basic diet and exercise? I am noob and I haven't been fit since high school track, and I'm about to finish college.
>>35429270
Also if I do it and then lift weights will muscle tear my skin
>>35429277
Yes. Basically. There's no short cuts to good abs, man.
>>35429347
Yeah I don't care about getting sweet abs so much as just slimming down and losing the beer gut.
>>35429368
Either way the only way to get there is to cut.
>>35427537
Are stretchmarks normal on the inside of your thighs (adductors)if you squat with a wide sumo stance?
I doubled my volume of squats per week and just noticed them today. :/
>>35429270
depends on where you get it. Check in your area.
>>35429303
No, but stretch marks are common if you progress fast.
can somebody check over my routine? I'm making good noobie gains but wondering if i'm missing any muscles out
3x per week:
plank 1xfail,
pressups 1x20
farmers walk 3xfail
dumbbell bench press 3x6-10
conc curls 3x6-10
thin grip cable pulldowns 3x6-10
calf raises 3x6-10
overhead tri extension 3x6-10
lateral to front raise 3x6-10
cable tri pulldowns 3x6-10
quad extensions 3x6-10
dumbell lunges 2x6(per leg)
i work out at home, i've tried squatting and as much as i work on my form my back/knees hurt
does 5x5 work on bicep curls for strength gains?
will recomping work better at 17% bodyfat than at 12% ?
and if so, what difference are we talking about?
>>35429468
do the 100 pushup challenge
if you keep going to 20 you'll never progress on it, you'll just get used to 20 and that's it
>>35429427
stretchmarks from muscle gains? i dont think so..
if you're natural then you prob had then from before and just noticed them now cause you were mirin your leg gains
>>35429499
ok i'll do that daily
>>35429427
Yeah I got those pretty bad. They've faded over the last year but in the beginning I thought something was actually wrong. It's normal though, I talked to a doctor about it
I've been lifting for about three months on SS. Right now I'm not trying to gain weight, just lose bf, not sure if that makes a difference. SS recommends 1x5 diddlies but I regularly do 3x5 like the rest of the programme without having a problem.
My question is this: is there any reason I shouldn't do 3x5 diddlies instead of 1x5 if my form is good throughout and I feel fine?
inb4 falling for the diddly meme
inb4 SS is garbage; that's not my question
>>35429197
no, it's bullcrap and you dont nees to pay for this
"eating a lot" does't mean anything if you don't count your calories
learn to count calories and macros, find recommended for maintenance for you and go 300-500 higher
if you can't eat these, then try adding fruit juice/ liquid calories in general/ swap some of the foods you eat for more calorie dence
if you're not gaining weight, increace calories more etc.
if you're still not gainig any weight go to a doctor (which at this point is something that's actually worth your money instead of buying shit from bodybuilding(.)com)
I'm restarting my diet. Someone was telling me the other day that having over 100g of carbs per day is bad for fat loss and that I should invest it into protein and healthy fats.
How does this diet look? I'm going over on carbs because I have meals already made from before the change. The spaghetti and Teriyaki will be rarities on the new diet after I finish the leftovers.
Ive been training for four months with the same split as follows
Back+Bis
Chest+Tris
Legs
Shoulders
Rest and Repeat
My question is which day should I be doing OHP? Ive not being doing it before now and I would like to work it into my routine
>>35429653
Yeah. I'll try that. Thanks.
What are some super high calorie foods? I already eat alot of McDonalds if that helps.
>>35429594
pussy is nice, i like pussy
on a more serious note, if you need to prove to anyone your manlyness or w/e, the you're a weak insecure faggot
fuck mark and everyone who says shit like that, be happy, buy gloves and buy them pink
>>35429594
First off, SS is recommended for bulkers, so regardless of your questions don't expect a lot of progress.
Second, if you feel fine try increasing your weight. If you find yourself stalling then deload and do higher volume.
>>35429746
Don't dirty bulk. You'll gain a lot of fat even though you're building muscle. It's a lot cheaper to buy stuff like Avacado's, fish, steak, cheese, milk, and others to hit those calories. Nuts are extremely calorie-dense though they can be pricey. Also remember protein powder.
>>35429734
Shoulders of course......
>>35429819
ty just checking
The calf on one of my legs keeps getting really tight when I try to run. I'll go maybe 1/4 mile and then it feels really tight. I try stretching it out and it kind of helps but it still feels weird. I've noticed it getting tight just walking briskly up a hill. What can I do to stop this? Are there any stretches or massages that can prevent this? I used to run cross country and I never had this problem.
>>35429746
well i didn't have in my mind super high heart attack foods to be honest
how about peanut butter, nuts, chocolate (a lot of sweets aren't neceasary bad for you, just high in calories but thats what you want)
and liquid calories, it might help you. think about it. it's calories that don't stay in your belly for as long time and don't fill you up as much as solid calories. fruit juices generally are a ogood choice. if not working for you, then maybe a milkshake
>>35429794
Thanks for the reply. Is there another beginner's routine that's more geared towards a cut or getting leaner?
Realise this would be pretty easy to find on my own but I might as well get a personal opinion from someone who knows things and isn't just a shill for X programme or supplement or whatever.
>>35429859
> Is there another beginner's routine that's more geared towards a cut or getting leaner?
Yup. It's called dieting. Alternatively referred to as "caloric deficit".
>>35429705
anyone?
will big quads accentuate or hide my big hips?
I overdid it with GOMAD and my hips are big as fuck because milk is full of estrogen
>>35429869
I am dieting, just lifting in addition to retain muscle mass. Is that not what you're supposed to do? Like I said, I'm not lifting for gains, I'm lifting to reduce bf.
I just started lifting recently.
I'm a complete noob, but one of coworkers is a gym rat and agreed to help set me straight.
So after a few weeks, he told me I might want to get some testosterone.
I was wary, but I'm 21 and my voice still cracks, no facial hair, can't cum very much.
Should I go for it? Would it help?
>>35429999
Well, something's telling me you probably don't have much muscle to save anyhow.
It's great that you're lifting, it's definitely a positive and not a negative. But you need to realize that 80% of weight loss is diet. If you find your TDEE and subtract 500 calories from it, you should be losing around 1-2 pounds per week.
>>35430004
I would consult a doctor.
What can I do to increase grip strength?
I'm already struggling when deadlifting only 1pl8.
>>35429897
>>35429705
plz
>>3543005
What do I tell them?
I don't feel like a man?
Should I see a specialist?
Are planks an acceptable subsitute for sit-ups/crunches as far as ab work goes? Those things fuck my back right up whether or not i do them right
Does alcohol really damage gains? Do you need to get drunk for it to have an effect or does even a handful of beers at night have an effect?
>>35430046
That is precisely what I'm doing. I would just like to be thin before adding muscle, since most lifters seem to start a bulk at 10-13% bf anyways. It's cut now or cut later.
If you don't have an actual answer for a lifting routine designed to help a cut, now would be the time to say it so I can just Google this and stop fucking around with someone who's not trying to be helpful.
I'm having some agitation in my back. It's not a sharp pain, more like a throbbing pain.
My guess is that my form is very off, so I'm going to ask someone in my gym about my form.
In the meantime, what good streches can I do that'll stretch out these areas? And should I have a pre and post workout stretch session? What kinds of stretches should they be?
>>35430267
calm down m8
There is no lifting routine designed for cutting. Lifting, by-default, is planned for GROWING muscles. No matter what program you do, you're going to lose muscle along with fat. For now, just focus on keeping your diet good with less than 100g of carbs per day and a good amount of healthy fats.
no one ever answers my questions
>>35430439
I feel you senpai
>>35430267
Lift as you normally would+cardio and eat at a deficit while getting enough protein.
What can I do help heal a slight shoulder injury? I've let it rest for over a week now. Should I be stretching it too? How often?
Hey guys, I'm a college student who is trying to get back into the healthy lifestyle. A problem I know I'm going to have when the semester starts is food away from home. I usually spend a very large portion of my day on campus and as such, eat two of my meals there. I live in Louisiana so it's always sweltering here, and that means the truck I drive is a fucking monsoon in the middle of the day.
How can I bring prepared food to school without it getting disgusting from the heat? I've tried lunch bags before, but even they wind up being too hot. Buying food on campus is possible, but if I could avoid it I would certainly prefer to. It's expensive as shit and the only 'healthy' food options are salads and subs, which get old after a while.
>>35430267
Lift with any beginner routine, like SL or SS. Cut, and do cardio. There's no fat loss lifting routine, that's all determined in the kitchen
>>35430486
Is there no student microwave? Is driving home not an option?
>>35430267
There is not cutting routine fucking spastic, just try and preserve strength on any routine. Sounds like you shouldn't even be cutting you're probably skinnyfat.
>>35429705
>100g of carbs per day is bad for fat loss
Did you read the sticky? Just stay under caloric maintenance, try for 1g/lb protein to preserve what little muscle you have and get some fats and carbs.
>>35430439
If you're question was this >>35429705 judging by all the anime responses, the reason no one answered it was because it's already answered in the fucking sticky.
>>35430580
Is there no evidence that more carbs is bad? There was a few people telling me yesterday that my previous setup was seriously flawed. I had an average of like 160g of carbs per day with about 50g of fat allotted. 120g of protein was my goal each day.
>>35430598
no it's fine as long as you can stick to it, you'll lose weight being in a deficit.
>>35430605
Well now I'm just fucking confused. I've been told two entirely different things and I'm not sure which to believe.
I'm hoping to lose 30 pounds by May, I'll do anything to reach that goal. Even taking EC stack atm to help with appetite suppression and slightly faster fat burning. Only thing I haven't done is cardio because I was told to avoid it while doing a stack.
I would weightlift but I'm currently poor as fuck and can't afford a gym membership, especially in this town ($56 a month after membership fee). Until I get a solid job I'm kind of fucked in this department.
If I don't care as much about strength as I do aesthetics, what can I do either with my lifts or add to put on size? I've heard doing negatives can help
>>35430557
Driving home is certainly not preferred, tight money and I'm driving a shitty diesel truck. There is a student microwave as well as access to boiling temp water (from a hot water machine, not a stove top or anything) with which I have prepared food in the past.
What sorts of food would be decent to microwave without being shit to eat or store?
>>35430659
Well, if they have a student fridge, you can make a bunch of stuff in batches and just bring in single-meals to reheat.
>>35430647
You gotta get strength before you get aesthetics. SS will help you get to that point. After you plateau you can move onto an aesthetic program.
>>35430676
No student fridge unfortunately. I would love to have access to a fridge, but that's only for people who live in the dorms.
>>35427621
if this is true, holy fuck. The worst part is belarus has a population of under 10 million but they're beating the US with a pop of over 300 million by so much
>>35430683
Done all that, I was just wondering if there was a little more to add to focus on or add to size
>>35430684
Well I hate to say it but it sounds like you might be shit outta luck. When you're in these situations you've gotta find what can give.
>>35430699
Until you plateau with SS the only thing I'd recommend for atrophy is dumbbell curls. Otherwise pretty much all muscles are covered. Once you start doing isolations you'll start growing faster.
>>35430712
Alright man, I appreciate the attempt, but I do have one more question.
Any good canned foods that can sit in a hot truck or bag that can be eaten, that aren't shit?
>>35430644
you can eat 100g carbs but eat 500g protein in a day and you'll be over caloric deficit meaning you'll gain weight. Literally all there is to weight loss is being a in a caloric deficit how do you not understand this. Carbs are calories too, 4cals in a gram of carbs. It all boils down to energy expenditure and if you're still confused then I can't fucking help you and go ahead and limit your carbs for no reason. Get enough protein to maintain muscle then just use the rest of your calories for some fats and carbs it's that fucking simple I don't see how you're confused. Do you understand how being in a deficit works? Eating more than 100g carbs isn't going to magically make you stop losing weight.
>>35430722
Veggies, beans, maybe tuna?
What is an acceptable weight to use wrist straps for deadlifts without being a faggot?
> inb4 wrist straps are for faggots
>>35430733
Can canned vegetables be eaten without cooking them? If so holy shit. Tuna is a good thing to stock up on, but I certainly can't make it cornerstone staple because of mercury poisoning concerns. Shit, beans and veggies could make all sorts of on the go meals that would be perfect for campus if they can be prepared in a microwave
>>35430732
Look man I'm just asking if there's any advantage to eating a low-carb diet versus an unrestricted one. I know how counting calories works and I know about TDEE, deficits, and all that jazz.
The only reason I ask is because yesterday in this very thread I posted my macros and someone commented saying it was hurting the efficiency of my weight loss.
So all I want to know is if getting 1600 cal/day with macros as follows:
>100g carbs or less
>80g fats or less (w/ daily Omega3)
>150g protein
is any more or less efficient than the following:
>160g of carbs
>50g fats or less
>120g protein
>>35430791
>Can canned vegetables be eaten without cooking them?
...are you serious? Of course they fucking can. They're goddamn vegetables. They can be eaten raw for chrissake.
>>35430800
Yeah but will they taste like shit? I don't mind putting effort into preparing food to make it not dreadful to eat, but if I hate what I'm eating I know I'll lose motivation to keep doing it.
>>35430795
either is fine honestly, there is no 'hurting efficiency'.
>>35430814
Why don't you just try for yourself you fucking mongoloid
>>35430823
Well, that's really comforting. I had just figured out a couple new recipes that fit into my diet.
>>35430814
The only difference between a hot can of veggies versus a room temperature can is temperature.
>>35430823
Even with the lower protein? Shouldn't he be aiming for 1g per pound of LBM?
How to make decent sleep gains?
The past two years I've been working overnight so I go to the gym early in the mornings when I get out and then I go to school and do whatever else I need to do. I end up only sleeping about two or three hours a day and it's taking a toll on me. I've tried changing my schedule up but my body physically will not stay asleep for more than 2 hours at a time, it fucking sucks.
>>35430894
Try getting some caffeine into your body. It wires your system awake and can help you stay awake during the day, and still be tired at the end of it. Either coffee or caffeine pills work. Start with smaller doses and work up to full pills (or an 8oz cup of coffee)
I've been taking an EC stack and it has helped my sleep schedule immensely.
Is there a cheat sheet of different foods that can help skew my macros?
>>35430934
>take caffeine
>it will help you to sleep better
Uh, no
>>35430894
Set a schedule and stick to it. Give yourself seven to eight hours a day where, exactly at a certain time, you're in bed with no electronics or distractions, and you're out of it seven to eight hours later. Doesn't matter if you sleep, start training your body and mind to learn that this is sleeping time. Give it a week or two, and you'll be falling asleep easily
>>35430149
>>35429705
Read this.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
>>35430108
Weighted bar holds: 3 x F
Farmers carry: 3x50 steps
Forearm curls and extenstions
Just work your forearms. In the mean time invest in some wrist straps, not hooks.
http://www.aworkoutroutine.com/wp-content/uploads/2012/01/weight-lifting-straps.jpg
>>35430439
>>35430459
What is your question??
>>35430955
Hey man, it worked for me. I'm not telling him "durr hurr take caffeine before bed". But I've had difficulty getting to sleep the last few months and taking an EC stack (which has a significant amount of caffeine in it) has helped me get plenty of sleep at night.
>>35430486
Get a cooler and fill it with dry ice. Check on it periodically and add water if necessary.
If dry ice cant keep your food cold then move out of Satan's asshole.
>>35430720
at·ro·phy
ˈatrəfē/
verb
verb: atrophy; 3rd person present: atrophies; past tense: atrophied; past participle: atrophied; gerund or present participle: atrophying
1.
(of body tissue or an organ) waste away, typically due to the degeneration of cells, or become vestigial during evolution.
"without exercise, the muscles will atrophy"
synonyms: waste away, become emaciated, wither, shrivel (up), shrink; More
decay, decline, deteriorate, degenerate, weaken
"muscles atrophy in microgravity"
antonyms: strengthen, flourish
2.
gradually decline in effectiveness or vigor due to underuse or neglect.
"her artistic skills atrophied from lack of use"
noun
noun: atrophy
1.
the process of atrophying or state of having atrophied.
"gastric atrophy"
synonyms: wasting, emaciation, withering, shriveling, shrinking; More
decay, decline, deterioration, degeneration, weakening, debilitation, enfeeblement
"muscular atrophy"
antonyms: strengthening
Stop thinking that word means hypertrophy you goddamn NYR.
>>35430773
Use the wrist straps at whatever weight helps you. Fuck anyone who calls you a faggot.
>>35430894
ZMA, GABA, Melatonin
I take ZMA and sleep like a baby for 8hrs easy. You need more than 2-3hrs of sleep.
>>35431033
That's the ephedrine, not the caffeine. The ephedrine makes your body work a little harder, making it more tired
>>35430976
>http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
thanks for finally giving me a link to something, but this seems like its intended for bodybuilders and serious weight lifters. Will it still apply to a semi-fattie like me?
>>35431050
Well then I heartily recommend ephedrine.
>>35430934
>>35430955
>>35431048
>>35431050
>>35431118
Thanks guys, will try this out very soon. I tried Melatonin before and it made little difference so hopefully all this other stuff does.
>>35430242
Hanging leg raises
Do we count the bar? y/n?
>>35431307
Does the bar weigh anything?
Facial aesthetics? I get dry flaking skin in winter, and oily skin in summer.
Wot is a cleanser
Wot is a toner
Wot is an exfoliant
Wot is a moisturiser
Wot should I look for?
Please help a girl literally said I look like shit because of my flakey skin yesterday :_;
>>35431307
Usually only 1 bar mate
>>35431321
Yeah the same as a pl8. So 60kg is 3 pl8? I ge5 confused by this because everyone says differently because of the metric system
>>35431335
When someone says they diddly 4pl8
That means 4 actual plates on each side, plus the bar
4pl8 = 405lbs (~180kg)
3pl8 = 315lbs (~140kg)
2pl8 = 225lbs (~100kg)
1pl8 = 135lbs (~60kg)
>>35431323
You don't need all that. Let me give you some advice:
>wash face every other day with a rough wash cloth (exfoliates dead skin)
>apply astringent on your face in the morning and night using a cotton round (only when your skin is very oily)
>use a non-comedogenic lotion daily on your face (can apply more often if needed)
>use a scent free lotion on your skin daily after showering (experiment with brands but Aveeno is good enough)
>Lift for ~3 months after very sedentary 21 years
>Making slow progress in terms of numbers but cutting and seeing some muscle growth as well
>Sudden back pain (lower) with a small bit of an "itch" or tightness in my upper back on one side (very small)
>Chalk it up to poor squat form, take a week off
>Go back, feel some light pain after rows (deloaded a bit as well)
I'm wondering if it's form on multiple exercises, weak back muscles that allow pressure to be put on the spine or if this is something signifying an issue with my spine
I'm doing sean10mm's modified SS, which is basically
Squat/Press/Row/Pullup
then
Squat/Bench/Dead/Dip
Have had a really bad cold, haven't gone to the gym in over a week, and won't be able to go back until like January 5 due to my gym being closed, i have been eating good and all but no lifting, how screwed am i?
>>35431518
not at all, a week is just a blip in the grand scheme of things, and even be beneficial to 10% deload and start the new year fresh and ready to go
>>35429195
A good night sleep, cup of black coffee and a banana
should my lower back be hurting when i do sit-ups?
>>35431508
Sounds like a minor back sprain. I had similar symptoms when I finally worked my way up to lmao3pl8 deadlift. Rest,heat and foam rolling helps.
http://www.webmd.com/back-pain/guide/low-back-strain?page=2
>>35431062
The advice can be applied to anyone who is looking to cut. Just don't worry so much about the nutrient timing section.
>>35431118
Ephedrine is a pretty serious drug. You shouldn't be taking it to sleep better when all you need to do is have a little discipline
>>35431907
>Ephedrine is a pretty serious drug
Lmao what?
It's a weak stim. Sure, you can die if you abuse a fuckload of it, but that goes for every drug.
What happens if you bulk while not consuming enough proton.
>>35432655
You'll be bulking with a normal amount of the protons. Which is enough for the most part.
i have a few stretch marks, namely on my armpit and there's marks on my stomach as well.
Will they go away once i start losing weight?
1 week into it so far, kinda worried if i have to worry about flaps or some shit.
i'm 5'11" and around 220...very roughly speaking.
Also what's a good complete beginners workout week?
Right now i'm at 3 workouts with 1 mandatory rest day.
Feels like i'm dying but i get through it so far.
>>35432824
oh and as addon information: before i started this i smoked heavily and had a shit job. i literally sat on my ass 8 hours a day at work then went home to sit some more. I feel like shit.
I'm stuck at about 1pl8 flat bench 6-7 reps. No spotter so I have to grab the bar myself - which makes it really difficult to try and keep shoulder blades pressed close together - is this reducing the effectiveness of the exercise and stalling my progress?
I'm cutting now, /fit/. Doing cardio 4x a week, 40 minutes of biking. What do you guys think about it? Should I do more or less?
Should I go get my test levels checked? I feel tired and sluggish, my lifts aren't going up, erects last maybe minutes before I start going soft, and I have a really low sex drive. Also I have to shave every two or three days, or is that abnormal for an 18 year old?
>>35433026
Are you depressed? Maybe it's an psychological thing.
>>35433037
>a
Fixed.
Okay, so what lifts are most likely to snap my shit up?
>>35432962
ultimately it'll come down to how much calories you end up intaking at the end of the day. Lifting is also pretty good for cutting in addition to cardio. But yeah, count your calories.
>>35433037
No, but I have had depression in the past and took ssri's for it. That was like three years ago though. The last time I got a blood test I asked the doctor to check my test levels but he didn't because he didn't think I have low levels. Maybe it's a masculinity thing because I'm insecure about my narrow shoulders or some shit. I just want to make sure
>>35430483
Depends on the injury. What kind?
>>35433124
My left rotator cuff was sore from doing the OHP wrong. Also pulled something in my lower back
This may be a stupid one. But if I'm cutting to loose some weight and do exercises. Should I add the calories that I burn to my daily goal?
>>35433352
Stretches sounds good but remember to warm up first to prevent further injury.
fucked my macros today eating chips.. my protein goal is 140g and im at like 30g and nearing my calorie limit.
Can i get over 100g of protein from my shake for today? I usually get around 60 and the rest from meats etc but i don't have enough calories left for a giant protein meal. I've heard some shit about incomplete proteins (protein in nuts is different from protein in beef different from chicken etc) Can i get away with this? I know i fucked up im just trying to salvage the day
>>35434115
One day won't destroy everything, anon. What do you feel is more important, getting your protein or sticking to your cals?
Whichever it is do that and then back to normal tomorrow.
>>35427537
why do you loose muscles (size) during cutting but you can still lift the same weight?
>>35434127
I can do both today even though i ate wrong. I'm just wondering if getting over 80% of my DV protein from whey isolate in one day is worse than getting it from chicken or beef.
I won't be able to eat a chicken or beef meal today and meet my protons that way w/o exceeding my deficit goal of 750kcal under
>>35433679
Unless you do cardio you're probably not burning many calories, so no
>>35434145
Strength and muscle size are different things
>>35430486
You could cook your lunch/dinner the previous day, put it in the fridge, then put it on a vacuum flask for food like pic related. That way it'll stay cool for a while.
----
/r/ing the greentext of how a guy doing SS looks at the gym (wtf squatting with only barbell, out in 40 minutes, etc)
>>35434156
It's probably not optimal, but one day isnt going to cause all of your muscles to fade away
We got any swimmers here /fit/? How many days do you swim and do strength training? I am currently doing 3 swim, and 3 gym. Looking for general advice how to improve my training schedule.
Currently doing: ASBSCSX
s=swimming, x=rest
What muscles gets worked when doing push-ups?
>>35430688
I think it's on average, though
What is a good intermediate routine which you can combine with cardio (basketball twice a week) without giving up too much progression/gains?
I've been out of it for a while and now getting back in. Question is how many sets on leg day for deadlift. Does this look about right:
Squat 3x8
DL 1x5
Straight Leg DL 3x8
Leg Ext 3x8
Leg Curls 3x8
Calves 3xfailure
>>35434716
OP to the post. Also, sumo or conventional DL?
Has anyone here ever had sciatic nerve pain? It's shooting pulsing sharp pain that travels from below my ass down my hams and to my calves occasionally. It's not too bad but I can't lift because I make it worse, and rest does nothing.
Is it literally a "trapped" nerve or is that a name for something else? And how do I fix it? What exercises should I avoid?
>>35434774
I had that. It actually went away after about 10 days rest and never came back. Don't know the cause or remedy but I just took it easy for a week and a half.
My underarms are getting bigger faster than my overarms. Am I doing something wrong? Everyone else seem to have the opposite problem. I'll end up looking like Popeye :S
I'm currently doing SS. My squats and deadlifts are progressing normally. Lifts started at
Squat 165
Deadlift 165
Bench 125
After 2 months im doing
Squat 265
deadlift 315
Bench 145
I seem be struggling adding weight to the bench on bench days, while squats and deads continue to climb 10 and 15 pounds every time. My pull ups and upper body in general seem to be suffering as well, I still can barely hit 3x8 pullups, which I could do since day 1.
Current workout
A:
Squat
Bench
Deadlift
Pullups
Core
B
Squat
OHP
Power clean
Dips
Abs
AxBxAxx
BxAxBxx
Plus 3x8 curls and TriEx on fridays.
I'd like to see better progression on bench. What can I do to help? It should also be noted that my arms are disproportionately long compared to my body. Pic related, my symmetric strength
>>35434812
What do you mean by underarm and overarm?
Tris and bis
Or upper arm and forearm?
>>35434889
>Or upper arm and forearm?
This. Sorry. English is my fourth language :/
>>35434911
Do more bicep and tricep work
>>35435032
Thanks :)
>>35434838
youre either
A) doing pullups AND benchpress wrong
or
B) not getting enough protein
Will adding a few arm exercises in at the end of my SS routine do any harm? I understand SS is just for strength training and building good form and foundation, but I've seen the pics of what happens, I don't want my arms to lag to much. I'll up my calorie intake slightly if I have to.
>>35427537
Has anyone been able to connect to strengthstandards.co? I've been unable to access it for three days now
I had a dream last night that when I looked into the mirror I became morbidly obese. My neck became nonexistent and it was just fat with me slouched in my chair. However when I looked into the mirror again I'd become skinny again and it would keep switching back and forth.
What does it mean /fit/
>>35435140
Thanks anon
I sincerely doubt I'm doing either incorrectly. I need to do a better analysis of my diet/protien intake, I haven't exactly been good about that. I've just been more or less /dirtybulk/ing. You do think that my current routine should be giving me the results I want?
>>35435407
You're not gonna make it
>>35434619
bump
>>35434838
Maybe do the Squats after your Bench and pullups. Squats and deads really kill my stamina.
How do you lose weight without changing your diet or working out?
I've heard changing how you breathe can help
>>35435950
Take 5 valium with 2 cc's of cyanide acid. Works wonders.
>>35435950
>losing weight without changing diet or exercise
So you're asking how you can lose weight without changing anything at all? You can't
Eat less move more
>>35435950
Cut off a limb.
>>35435950
>I've heard changing how you breathe can help
Yes, if you stop breathing you'll die and eventually you'll rot, resulting in significant weight loss
>>35436018
This
Hey I started lifting 3 months ago and bulked since then. started skinnyfat and now I am fatter but have some muscle. Is it okay to start cutting from tomorrow or should I wait more? I got double chin and fat on my ass. I did 3 months of ICF and will do ICF untill I am done with this bulk-cut.
Hi... I worry that if I workout I will get too big and bulky and would rather have the "toned" look like Brad Pitt in Fight Club...wat do?
>>35436125
workout while eating maintenance or at deficit
>>35436125
Get big and bulky then stop working out until you have achieved the physique that you want
Is canned tuna good for cutting?
>>35436165
you'd want to limit canned tuna due to its mercury content
stick with chicken breast and broccoli
>>35436165
Canned tuna's fine, just don't eat more than one a day because of the mercury
>>35436081
h-help I am 80kg 171cm, I feel fat while bulking and I had big glutes before, Imagine what 3 months of icf did, I LOOK LIKE ONE OF THOSE BLACK SLUTS, my glutes are huge.
>>35436218
Become my fuccboi
>>35436233
that doesn't sound too bad actually anon, I already had a few guys friends comment on the size of my ass but they are dyels
>>35436252
Never underestimate the power of a gorgeous ass, bb
>>35436263
I just need to get the other parts of my body to the same size, I am thinking of PPLPP routine
>>35436165
Well let's see, it's:
>Zero carbs
>26 grams of protein per can
>generic brand is only 70 cents a can
>can be combined in dozens of things
>should be limited to one per day due to mercury content
Yes, it's an amazing cutting food. One of the best.
I always fuck my squat up but never any other lift
What can I do to not have shit form? The problem is my knees turn into rice krispies.
>>35436291
Bodyweight?
Oh well. Post ass?
Been doing SL for a few months now, I'm not having issues with anything aside from barbell rows, I just can't fucking get the form down, all the others came relatively quick but I just can't keep my back parallel to the floor during the lift.
>>35436319
80kg 171cm, I am cutting from tomorrow to get rid of my ass, maybe my beginner gains will make everything right.
>>35436356
>I am cutting from tomorrow to get rid of my ass
How do I get legs like Jbdubs?
https://www.youtube.com/watch?v=s3-YeY__E_g
>>35427537
Is it inadvisable to use whey protein if I'm cutting?
>>35436402
No. Use it all you want. just watch the calorie level
>>35436379
I see people in the street checking my ass out man, it sticks really far behind.
>>35436430
>I see people in the street checking my ass out
>I see people checking me out.
How is this a bad thing, desu. Learn to love your ass. I'm serius. This is the best thing that could have happened to you.
>>35436430
this is giving me a boner
How much change in mass would I expect from doing sets of 5?
>>35436430
Post pic. Do it.
>>35436520
>>35436486
I can't give you a photo now, maybe in a few days. It won't shrink. My dad has a big ass too.. That should've been a redflag when I decided to squat 3 times a week.
>>35436520
Seconded.
>>35436541
Post Dad's ass.
>>35436541
>It won't shrink. My dad has a big ass too..
Pls spread your genes as far as you can, bb. Be breeder stud, then come home to me, k.
I'll be waiting for that pic :3
>>35435235
yea, throw in some kind of curl movement, skullcrushers, and lateral raises, show ur delts some love, family everything should be 3x10-12, focus on good form i.e. keep ur elbows in place as hard as u can. it wont do u any good if u rob urself of proper form
Alright, this might be a stupid question. Is it best to lift while trying to lose weight, or wait until you're at a healthy weight, then start lifting? I figure eating at a calorie deficit wouldn't really promote muscle growth, but you could potentially up your caloric intake and still be at a deficit, right?
Just to clarify, I'm not part of the new year's resolution crowd. I've been watching what I eat and steadily losing weight for a few months now.
is 1/2/3/4 1RM or for reps?
>>35436652
I did that and ended up skinnyfat. you should definetly lift and get stronger on your lifts.
>>35436652
Lifting weight is a good thing no matter what, and it will slightly up your caloric deficit, but not by that much. Weight loss is 80% diet and 20% exercise.
It'll help you keep what little muscle you have remaining and prepare you for better lifts once you get your weight down.
>>35436652
>I figure eating at a calorie deficit wouldn't really promote muscle growth
Not as wast as with a surplus, but yes you can.
http://bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/
>>35436673
Thanks. The sticky said to get to under 15% body fat first, but I'd like to hear some opinions of others before ultimately deciding on what's best.
>>35436714
*fast
>>35436716
The sticky actually recommends lifting no matter what, it just recommends getting down to 15% before bulking
>>35436706
>>35436714
Sounds good. To be honest, though, I'll probably wait until February to find a gym. Would bodyweight routines help in the mean time?
>>35427537
does a routine of ABAxBAx make sense, if A is general strength training and b is cardio? should I cut out one of the downdays? I mostly train in the mornings, after a light breakfast.
>>35427537
i had stomach surgery(resection)a week ago and i've been a lazy slob most of my life
but with the recent surgery i've decided to get healthy so what should i do ?
>>35436740
Absolutely. go for it.
>>35436779
what's a good routine I can do at home? A google search comes up with a billion different results and it seems like a lot of gimmicky stuff.
>>35436754
Read the fucking sticky. Learn about nutrition. Don't assume "I have a better stomach so now I will lose weight!".
This isn't a diet. It's a change in lifestyle. And if you're serious, you need to go through with it.
>>35436810
100 push ups, 100 sit ups, 100 squats and a 10km run every day.
>>35436810
Try this one
