QTDDTOT
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First cut. Any advice?
QTDDTOT
>>35645261
Yeah. Don't eat as much.
/thread
What is a good chest day to do without a spotter?
>>35645261
Drink a lot of water and eat veggies to fill up your stomach without getting a ton of calories
>>35645428
Higher reps, lower weight. Or just find a stranger
>>35645261
Plan it out sooner rather than later, take into account meals that you can eat in whatever situations your daily life has (school with no microwave/student fridge, etc.)
>>35645428
Dumbbell press
Incline Smith bench
Flyes
Do you guys have any good rules of thumb for guesstimating calories in shit based on looks?
I can't avoid fast food/restaurant food for work reasons, which wouldn't be too terrible if they were chains that posted calories/macros online or something, but I usually end up in non-chain places because my team hates chains.
>>35645428
Use a stranger or be willing to do the roll of shame
>>35645492
Don't eat with any "teams" or mates?
http://remakemyplate.com/wp-content/uploads/2012/06/serving-portion.jpg
http://topsytasty.com/wp-content/uploads/2012/02/Serving-Size-of-Common-Foods1.jpg
Rule of thumb charts for estimation
>>35645501
>implying the roll of shame is the worst thing about it
Yeah, I don't mind a few broken ribs either.
https://www.youtube.com/watch?v=cSJCDcAKShA
Thoughts on Ligandrol/SARMS? It seems like a pretty sweet deal. Wondering if anyone here has tried it
>>35645523
>Don't eat with any "teams" or mates?
I would if I could, but it's impossible.
>business trip
>one rental car
>working hard all day at clients place
>expected to work into the night at hotel too
>Teammates all find their moment of peace in food, so they go all out and dgaf about health
>What little time I have to myself at night, I spend in the pitiful hotel gym to get my cardio (to compensate for shitty food), and my dumbbell based routine because hotels hate barbells
The only thing I could realistically do is to control my portions.
Thanks for those images though.
>>35645537
Then just use a stranger
A girl isnt responding to my messages. What do?
>>35645708
>What do?
kill yourself
>>35645708
>messages
>s
>plural
stop fucking texting her and wait til she replies, then stop being so smothering ffs
>>35645727
Shit. I guess i shouldnt have asked if she was there.
Also i told her i wasnt gay, because i was sending her pics if naked men previously.
>>35645754
Fuck the process of writing this out has made me realise how much i fucked this up. And she was high test too.
>>35645754
> i was sending her pics if naked men previously
anon how the fuck did this happen
Honestly
Is 4chan that autistic with girls?
>>35645261
Increase protein, decrease calories.
Maintain weight on the bar, decrease total volume (sets/reps).
Don't obsess over scale weight.
>>35645955
>decrease total volume
Can i counter having to do this by just having PWO before training? as well as still eating some complex carbs a couple hours before the workout so that the PWO is still technically on an empty stomach?
I own C4 Cellucor and Nitraflex, as well as various pure supp's (caffeine, BCAAs, Creatine monohydrate, Beta-Alanine, Citruline Malate)
>>35646017
It also depends on the program, your body composition, and how advanced your lifts are. Short, sweet programs like SL/SS can get away with maintaining volume easier than most splits. Ditto goes for relatively new/overweight trainees.
If you're moving significant weight though, your recovery is going to be plenty taxed as is just maintaining the weight on the bar.
>>35646074
I'm doing a Linear progression variation of 5/3/1, about 9 sets for the main lift of each workout, 5 days a week. Expect to drop the last couple sets to support the weight still or should I be alright?
I hurt my lower back squatting yesterday. Was doing 315 and as I was coming up I felt a pinch in the left side of my lower back. Did some stretches, put ice on it, and rested. Today there's just a little discomfort.
How long should I wait before resuming my lifting?
>>35645428
Don't put collars on your bar. Don't test 1RM.
is cutting seriously just not eating?
i've been eating everything in sight but i'm nervous that i will just lose muscle if i stop eating a lot of shit.
does ec stack work?
anything easy to cut?
http://upwardspiral.co.uk/posture-pain/symptoms-overview/
The fuck is this voodoo shit?
Standing on the balls of my feet on a stair and holding my arms out to the side made my tennis elbow pain I've been dealing with for 6 months go away in about 6 minutes.
>>35647601
calories in < calories out is cutting
if you're not losing weight, you're eating too much
>>35647601
eat filling foods:
boiled/baked potatoes with only salt
leafy green vegetables
lean protein
don't eat:
foods that are mostly fat and sugar and no protein
sugar sweetened drinks
EC stacks work a little. Only really helpful for already lean people trying to get veins on their abs and shit, though.
>>35647647
i do this anyways
and i'm trying to bulk
am i fucking up? i've gained like 15 pounds but i'm legit eating everything in sight
>>35647669
15 pounds how fast? You only gain about 1 lb of lean mass per month without roids and you have to put on roughly an equal amount of fat.
Heavy, low volume lifting and protein on a cut will help you keep your muscle. So will drugs.
>>35645492
Track your food using myfitnesspal or some other shit for a couple weeks and it'll give you a much better sense of calories overall.
There's a few staples at every restaurant that will basically be constant, salads, chicken sandwiches, shit like that. Most restaurants cook their food in tons of butter and other shit though to make sure it tastes good so just be aware.
Feel fat as fuck but feel like I need to bulk, currently 70kg going to start bulking in february, because thats the last month of summer and hopefully do a lean bulk till september and cut for summer 2016.
Thoughts?
75kg x5 bench
55kg x5 OHP
120kg x5 squat
140kg x5 dead
Goal is as close to this by next december
https://www.youtube.com/watch?v=z4Y7oZZOZjE
From another thread >35647684
I've been eating 2-3 cups of oats daily for some months. Is there such a thing as eating too many oats, and should I stop? I'm concerned because I just realized this.
>>35647870
nah mate as long as you're getting enough micros from other sources like veggies and shit then you're good to go.
What is wrong with the back of my tongue and how do I fix it? I have a white coat on the front of my tongue where I brush but the further back it goes the thicker the coat gets.
>>35645537
that's what happens if you're retarded enough to use a suicide grip
>>35648151
holy fuck you have a huge tonsillolith I bet your breath stinks like fuck breh
DO CARDIO
lift also but
CARDIO
A
R
D
I
O
I made up my own PPL routine that goes PPLxPPLx, is that fine?
>>35648200
mate that's one of my teeth
Anyone have a good chest and triceps routine?
>>35647738
what drugs?
._.
can you define heavy, low volume?
also 15 pounds like 3 months.
>>35648151
looks like fucking mordor up in there damn
>>35648316
close grip bench
What's a good way to correct posture? I naturally roll my shoulders in.
>>35647855
help brehs scared about getting fat
What's the deal with olympic weightlifting and crossfit? Are the weightlifting coaches there can teach legit cleans or are they some PT who took some 4 hour seminar by some cert mill?
My new breakfast is two slices of oat nut bread toast, and three eggs cooked in 1tbsp of butter.
Is this a good breakfast? Should I add veggies like zucchini and spinach?
>>35645708
send her more messages
this will fix your problem
>>35649293
Could be either. Crossfits oly certification process used to be dire and although they've cleaned it up the old ones are still floating around (in theory, by now they should know what the hell they're doing. in practice some have learned and some haven't).
Whenever I do ab rolling it feels like im fucking up my elbows. What am i doing wrong?
Squatting parralel is harder than ATG because I have to 'brake' the motion. Should I squat parralel? My mobility is good, so that's not a factor.
>>35649431
same here, please send help
>>35649709
I can't even go parallel, let alone atg.
A childhood of playing videogames has ruined my ability to squat
my chest is growing by doing dips, db bench, bb bench and incline bench, but the problem is i never feel it in my chest i even try to do light flys to pump my chest before, but damn i never feel contractions in chest.
what to do
>>35645813
>is 4chan that autistic with girls
Duh
>>35647817
This, myfitnesspal is literally Odins gift to man
>>35645261
Drink loads of water
caffeine can help with food cravings, but dehyrates you
Eat fibre not sugar!
If you've been on a "strength" programming, switching to 6 weeks of conditioning and mobility workouts will be very helpful
Pro tip: stay away from diet soda, it just makes me crave sugar more.
Try fresh lemon in water instead
I'm planning on posting my 1 year natty transformation from complete auschwitz skelly to what normies consider impressive on facebook. Is this autism or would it be socially acceptable?
I'm planning on posting my 1 year natty transformation from severe auschwitz skelly to what normies consider impressive on facebook. Is this autism or would it be socially acceptable?
>>35645261
Can't FUCKING lose weight.
I'm on a cut doing IF, eating below 1500 calories in my 8 hour eating window, while I keep training 4/week, yet my weight stays the same. This is frustrating because I just want to lose a puny 2kg to show the abs a bit and then continue slow bulking.
Maybe I'm ill? A week ago I started to get positional vertigo, but I don't think it's related. My grandmother had diabetes.
>>35649812
>>35649824
i would post it on one of these facebook pages which shares gym transformations like gym memes or so and then just share it to your timeline and add some text
>>35649722
Damn, that's rough. I've always been very flexible. I still get looks of horror when I show people how far I can twist my legs. It's great fun and one of the reasons I work to keep my flexibility.
>>35649855
Water retentions? Do you go to the bathroom regularly?
>>35649931
I usually shit once a day. I take creatine too, maybe it's just water retention due to the creatine.
What's a good daily workout routine you can do without having access to a gym,one that will give results with commitment.
>>35649949
Bodyweight plus dumbbells
>>35649881
For what? Extra likes? Makes sense
>>35645261
I bought 2 lbs of beef, while cutting. what is the best preparation option?
>>35650061
*ground beef
>>35650061
Make chili
>>35648151
i have the same shit anon
you cant reach it with a toothbrush,youre gonna puke.
I just stick a towel deep in my mouth and scrub the white stuff of
a knife works as well tho it gets a lil bloody
I've been going to the gym for about 1 month now. Last time I weighed myself I was 110kg (~242lbs) and I'm 6'1". Is there a chance that I'll have loose skin?
>>35648151
This is the nicest shot of epiglottis I ve ever seen
>>35645261
Since I have a shitton of spare time, I decided to go 1region/day. So I have:
>Chest
>Back
>Bis+Tris
>Shoulders
>Legs
And I throw in abs every other day. Is this suitable for a beginner or did I fuck up already for following this for the past 2 months?
>>35650165
Chance yes. Likely no.
I'm looking for a oly program that has some bb accessory work. Can anyone point me to some decent programming resources or a program from a reputable coach?
Is there any use supplementing BCAAs?
super noob here, been lifting for a week, gym 3 times so far
when deadlifting at 85kg my hands struggle to grip the bar well - they feel super weak
what can i do to fix this?
>warm up is 40x5, 60x5, 80x5x2, 85x5
>>35650574
Switch to mixed grip for the heaviest set.
>>35650593
thanks anon, will try tomorrow
Are 1100-1200 calories ok for cutting if you are a grill and exercise daily? 5'7 tall.
>>35650618
Calculate your TDEE and eat 500 calorie deficit of it.
I bought some fat hand grips to help work on my forearms and my grip strength. Are these a waste of money, or do they actually help?
How can I make my pre workout ( 250mg of caffeine + water) not taste so terrible?
Should I still try lifting if I'm brown?
I'm 175 cm tall and Stem
Would lifting make up for being Indian?
>>35645261
Measure everything, including coffee creamers and ketchup, and stay out of the candy dish. That was one of the best pieces of cutting advice I've seen on this board. Anon went on to say, "a 500kcal undereat can turn into a 200kcal overeat" very easily, so watch your portions and watch your intake closely.
>>35650679
Put the caffeine in coffee or other tasty beverage that can compensate the bitterness. Diet sodas work if you're not a health nut.
>>35650657
It gives me 2400. I ate last week 1200 a day and didn't lose any weight, Exercised daily. Counted macros on fitnesspal and only ate whole foods.
Fug, honestly why do I only lose weight if I eat like 600kcal? This means oats in the morning and x2 veggie soup and coffee only. That's the only way I actually lose some weight.
>>35650701
You can always chop off limbs you stupip bitch. That'll help you loose weight instantly.
Do what's proven to work in the long run and stop being a moron.
>>35650688
how brown are you?
>>35648316
5x5 bench press
3x10 incline dumbell press
3x10 incline flies
3x10 cable flies
4x8-12 dips
3x10 skull crushers
5x10 cable trizeps isolation
3xf push ups
This is the best you can do. I made some ridiculous gains with this.
Can you make gains while cutting? Complete absolute noob here. Skinnyfat with noodle arms and a worryingly wide gut. How do I lose the gut while packing on muscle?
Right now it's gym almost daily & 500+ kcal deficit daily.
>>35650773
Noob gains yes. Enjoy your first 6 months of progress.
>>35650794
Noice. Ty for the fast reply. Could you also answer me this: >>35650194 ?
>>35650773
I started skinnyfat, made some good definition with noob gains. This is 3 month cut @ 500cal deficit.
>>35650750
Do you spend 3 hours at the gym or do you just use bitch weights?
>>35650773
Yes you're able to make some gains.
If you're an amateur you will still put on some strength gains. You won't build any musclw while being on a deficit but as a beginner you will kimda "activate" your muscles. Your central nerve system will adapt to the circumstances when you lift heavy weight you're not used to ist to some certain degree
Pic related says most guys will have 1/1.5/2x bodyweight lifts in bench, squat and DL by the end of a beginner routine like SS.
Im 6'7" and weigh 205lb, wouldn't a 4 plate deadlift be a bit unrealistic after only 6 months of training?
And if so how much should someone my height and weight expect to lift after 6 months?
>>35650855
I was pulling 260lb @ 150lb BW after 12 weeks of SL5x5
Why didn't I feel a thing from 10mg of Yohimbine?
Was fasted, but didn't do cardio though.
I want to run and get better at pull ups. There is a bar next to my usual running route.
Is it better to do the pull ups before or after running in order to progress faster?
>>35650871
Fuark, Yeah I've done 6 or so weeks and I'm really stalling. Probably just not eating enough I guess
>>35650875
BEFORE. 100% Before. Just try and run 10k+ and see for yourself if you can find the desire to do some pullups afterwards.
>>35650750
I'll spent about 60 to 80 minutes in the gym and my split looks like this.
ABCxABCx
183cm
93kg
19% body fat
Lifting for 16 months now.
pic related. Will start my cut in 2 weeks.
I'm trying to lay off weed a bit so I can get life back on track etc. Is one cone every 3 days alright? Or will this still daze me etC?
What does l-agrinine do again?
Is proton shakes really need if i want results?
>>35650893
Also to mention, I started SL5x5 on a cut, have yet to start eating at a surplus since I started lifting. I'm really looking forward to more gains.
>>35650896
So far I've been doing them mostly afterwards. What about the cardio kills gains meme?
I'm trying to get a clean bulk going but I've ran out of things to add for the day, any suggestions? I've had eggs and tuna yesterday, so not sure if I should have them again today.
>>35650905
I quit by buying a shit ton of green for nye. I was soo fucked up I could barely roll myself another one in the evening. This went on for 4 days. The idea was to "get tired/sick/bored of it". Thing is, it worked, at the price of being a living, breathing couch-vegetable. Cold turkey since jan 3rd and I can't believe the brain gainz.
>>35650924
It's a SUPPLEMENT. Buy it only if you cant get enough protons every day. It SUPPLEMENTS good nutrition, but it doesnt replace it.
>>35650943
It's the lunch that's killing you. Get some chicken in there.
>>35650943
> milk
> 0 sugar
> 0 sodium
nigga wut
Posted this in another thread but I doubt it will be answered there.
How long does it usually take to recover from tennis elbow? I've been popping advils for two days now and really don't want to skip another gym day. I will though if it means avoiding crippling body damage
>>35651044
A week for me. Can take a lot longer if you keep stressing it.
/fit/bros, how do I get over someone that I don't want to get over but have to, and start properly focusing on my studies, fitness, and life in general?
newfag here , stupid question but what is PR and RM?
>inb4 never gonna make it
>>35650978
Never really thought of having chicken for lunch, sounds good though, gonna have to get used to that. Cheers for the reference pic as well.
>>35648151
What. You can literally Google this. What you eat is probably the first problem. Also drink more water and use a good mouthwash --pic related. My favorite. Maybe even scrub lightly with a toothbrush and you'll be A1
>>35651155
Listerine is GOAT
>>35651117
Easy: you do just that. You have acknowledged your problem, know the solution, all you lack is the desire to start fixin your shit.
Achieving greatness is something you mainly do alone (be it studying, inventing something, culturing yourself through reading, etc). So just know that if you work on becoming a better you, everything else will follow naturally.
Also: fuck bitches.
I just moved to a new area and can't find any respectable gyms near me.
Is LA Fitness acceptable, or are they lacking in free weights? It's the closest gym to me that's not some homo personal fitness club
>>35651122
PR-Personal record
RM-Rep max
GTFO - Get the fuck out
After a half year hiatus I finally decided to lift again on Thursday.
I am still so sore I can't walk properly.
I have to be back to normal by tomorrow
Halp
How badly will it affect my gains if i on average eat pretty clean but today I binged on two chocolate bars, each 100 grams, and a bunch of high cal candies.. For the record, I'm trying to build muscle and strength and today is a rest day. I know I'm stupid already so you can spare that.
>>35651142
Yeah, chicken and rice is my usual lunch. Cook it the night before, heat it up the next day, easy. And no problem.
>>35651290
Small warmout does the trick. It's just DOMS, mate. They'll go away.
So a little background then my question. I have lost 40 lbs since Sept of last year. As of the first week of December of last year my weight was 215 lbs (I weigh myself daily at the same time, etc). Additionally the week before this is when I started working out, I was also eating all of my meals at home and avoiding alcohol, etc.
Since that time my weight (as of 2 days ago) was 215 lbs. I have never varied more then 0.4-0.8 lbs which is a little wierd to itself. Anyways, 3 weeks ago, I started to get more serious since my weight was not changing and I started to count all calories/macros. But my weight has remained consistent.
Anyways, my question, I had a cheat meal yesterday, I went out with some friends to watch some of the football game, had pizza, chips and salsa, mozzarella sticks and ended up topping off the day with a 1000 calorie burrito from chipotle. I wake up this morning and my weight is 212.8. So what gives?
Obvious, I didn't lose 2.2 lbs of fat overnight and I assume this is pretty much all water weight, but shouldn't I be higher? I ate nothing but shittons of carbs and fat, with not that much protein (compared to the 180g a day I usually eat on my diet).
>>35651319
So stretch and do some light stuff?
I'm not used to DOMS lasting this long. I mean it's been several days and it has barely faded at all
>>35651341
That is pretty normal for newer lifts or people coming from a hiatus. Hell, when I was sick at christmas time I missed 2 sessions (usually workout M/W/F, was sick on Tuesday), so I skipped W/F. Started normal on Monday the following week. On Tuesday it was a struggle to sit and take a shit, I just kind of "bent and plopped" down whenever I was going to sit.
Mostly I recommend some foamrolling and it helped mine go away much faster.
>>35651341
That's because you're a couch potato. Just do a small warmup.
... don't stretch cold muscles.
>>35651337
Water.
>this one time I drank a litre of water and five minutes later I'd gained over two pounds! Wtf, fit ??
Weight should be taken once a week at most. Counting calories is now your religion. There are no cheat meals, only heart disease. In short, this could be anything. Dietary changes cause weight fluctuations. If you aren't losing weight, reduce your intake.
>>35651206
You're right man, it's just so hard.
I feel so numb emotionally. I wish I could feel anger or sadness so I could cry and get over it and move on, but this numbness is horrible.
>>35651395
Find a new hobby. Photography, running, lifting, reading, ANYTHING that gets your mind off the shit that worries you is still better than NOTHING.
Been down the apathy hole too damn long and I know how shit it is. Watch some Alan Watts lectures/speeches to cheer you up.
>>35650061
>two pounds
>bought
Hahahahaha
>>35651382
That is more or less what I figured, but despite all my food intake I drank water only (no alcohol or soda),I evened figured I would have to fast today to get my weight back to what has become my new normal.
Also, the reason I weight myself everyday is I use an excel spreadsheet to track progress, my weight "change" column takes the average of the last 5 days as the weight loss, to reduce the spikeness of it and to give me my actual weight, so I typically use that as my basis for what I say my weight is.
As for my diet, I don't feel I should be cutting more, I think I'll need to add more cardio or a couple accessories to my lifts. The reason why is I am already eating 1800 calories (180g of protein, 158g of carbs, 50g of fat). I may play with my macros some and bump my protein up to a full 1.0g to body weight (which would make the split 215g of protein, 134g of carbs, 45g of fat) and see if that helps.
I have mild tendonitis and thus I am resting the area. Would you return to the workout (beginning with lower weights o/c) once the pain has completely subsided? Or would you wait even a little longer just to be sure?
I'm already anxious to get back into it.
>>35645428
Do chest in the squat rack.
Leave the safety pins about an inch below your torso.
Enjoy your full range of motion and not dying crushed under the bar as it crushes your rib cabe.
>light weight baby
>>35651407
Will try, thanks :)
>>35645537
>tfw dying
http://youtu.be/rgYDfporX00
>>35651429
If you've got decent data, graph your salt intake against your weight the next day and see what happens. It's not all fat loss.
How long does protein stay in your body to be used by it?
Considering your anus can still absorb nutrients, does protein in shit still make it to the gainz once in turd format?
>>35651491
I don't grab but I do log the sodium in my food, however, I don't graph any sodium I use from various spices and things as long as they are 0 calories. I am not quite sure I am ready to track that. Its bad enough counting tsp of oil and things (but I do). I think counting everytime I add Ms Dash to my chicken or a little soy sauce to my rice would make me go a little batty.
I assumed it was all water loss, but I was more surprise then anything. I eat clean, then I go out and eat like shit and go down weight. Feels confused that is all.
>>35651291
any advice would be appreciated lads..
>>35651523
Well, I'll give you the spoiler anyhow: salt makes you retain water. So does lots of other stuff. Your body needs about 7 litres of water in it to function. It needs more when you're active and less when you're not. When it has too much, it pisses it out. You also sweat. Also calorie dense foods physically weigh less than nutrient dense (which are usually water dense) foods, and your body takes longer to suck the water out of them and make shit.
B I O L O G Y
I
O
L
O
G
Y
is what confounds and confuses people who are trying to lose weight. Don't buy into memes. Keep your intake below your maintenance and you will lose weight. Alternatively, as you say, you can exercise. A ten minute walk burns 100kcal, a ten minute run burns about 150, assuming your muscles are in decent shape.
Which is better? PPL or ABABAB?
Been doing PPL for 4 months now but gains are slow, my friend tell who has been lifting for a year now says ABABAB is good
>>35651540
Just don't man. Whenever I have bad cravings for crazy high cal/low protein food I drink some water. Don't even think about it; just get up, go to the fridge and drink as much as you can.
If you're trying to build muscle you need protein, especially on a rest day. Go make some chicken, if you don't have any go get to McDonald and get some grilled chickens and throw the buns out. Just don't give into the empty sugar calories.
You got it brah.
Is a 5day split for a beginner with loads of spare time viable or should I stick to something else?
>>35651674
If we are talking true beginner? I started with 3 days a week whole-body split. It worked pretty great as 3 day whole body splits utilize your beginner-gainz potential well.
It also works with having lots of free time since the workouts take longer, and on off days you have time to come shit post.
>>35651735
Yes, (kinda) complete beginner. Half of my 2nd month now. I switched from 3/week to 5/week because I noticed I got bored halfway through and didn't put in as much effort.
I'd be willing to switch back if 3day gives me better gainz than 5day though.
Thoughts?
>>35651662
thanks bro, you're absolutely right ofcourse and i will try to follow that, just that i already binged and shitty chocolate and feel like a retard for doing it. should i just go extra hard at the gym tomorrow or something. restrict intake ..?
>>35650531
bump
>>35651812
>>35650531
Not unless you're doing a cut
How will the Retalin influence my progress, what are the possible side-effects of those magic pills in combination with hard physical exercise
pls need answers
>>35651498
Nobody can answer this. Bravo.
>>35645708
Text her "pls respond". Works every time.
Are there any supplements that are worth the money? For building muscle, lifting heavier etc.
>>35651674
>>35651764
Jesus christ bump
Interval training after squats: good or bad idea ? I have squats twice a week and I wouldn't mind doing my cardio after if that's optimal
Am I supposed to do pic related like:
A1 1st set - Rest 1 min; A2 1st set - Rest 1 min;
A1 2nd set - Rest 1 min; A2 2nd set - Rest 1 min;
A1 3rd set, etc.
B1 1st set - Rest 1 min; B2 1st set - Rest 1 min
>>35651764
>>35652306
Interested, doing fullbody 3 days a week and could be doing more because free time and only time where I'm relaxed the whole week is when lifting but scared of overtraining since I do karate 5 days a week too at night
>>35651498
Now that I have your attention, answer.
Pic is my program.
Should I do those dumbbell presses at the end of my session?
I'm currently cutting and am worried that they will interfere with my recovery, so that I end up stalling.
But then again I'm worried I won't put on enough mass and I'll look like a cancer patient at the end of my cut.
Is 5x5 bench enough?
This is my first cut btw
>>35652638
Why are you doing 5 exercises a day. Are you at the gym for 20 min a day? Are you training for some fucking stronglift competition?
One rep on deadlifts will do next to nothing for building muscle.
>>35652679
It's setsXreps. I'm at the gym for about 1 hour and a half usually.
All I care about is strength, with exception to improving size of my chest so that in turn I bench more and am stronger.
god this fucking whole thread
thx for the abs workout brehs
>>35652638
Bump
>>35652414
Bampity bump
>>35652414
That's whats recommended. Catch your breath, make sure your heart has slowed down, get some water, etc.
>>35653147
Jack off, dick around on your phone, take a selfie.
>>35653208
Read poetry, complain about fat privilege, wonder why this isn't working already
>>35653147
Thank you. desu 1 min rest seems too much
>>35653240
it all depends on the exercise and how fit you are. Some get your hearttrate going pretty bad.
Are weighted memes really better at building mass on the lower pec than bench? Seems ROM would be better with bench even for the equivalent amount of weight.
>>35649426
Anyway to protect myself from charlatans? Which certifications to ask for? Governing organizations to check with?
/fit/ feels so motivating and positive, I come here when other boards disgust me with their unconstructive negativity.
I love you guys.
Also, to keep it relevant:
Do you guys have any favorite recipes while cutting? So far I'm finding broccoli to be my best friend.
>>35653282
ground turkey + seasoning + black beans + rice
$2 a meal. tasty, loads of protein
Can I just do like a dick load of walking instead of running to burn a decent amount of cals?
I'm talking like an hour.
I'm not being a lazy fat ass. I'm quite good at running, actually. I just goddamn hate it. I'm burnt out and all the music on my cardio playlist is dead to me. I also have more than enough spare time on my hands to go for a long walk anyway. Even just a 200 cal bump from walking would be acceptable.
>>35648446
Eat clean if you're afraid of getting fat. Maybe instead of eating at a 500 calorie surplus eat at only a 400 calorie surplus. Honestly if you don't eat like shit and don't eat too many more calories then you burn, then you won't put on fat.
Of course, it's never that simple.
>>35653305
Ayy no you should work your cardiovascular system
>>35653333
like I said, I'm pretty good in the heart fitness department but oh my god running is so boring.
At least with walking and I can just set pandora to whatever and discover new music instead of worrying if some slow shitty song comes on that I can't run to.
>>35653240
imagine how her feet smell after a nice cardio sesh...... just want to rub my dick all over fucking hell
>>35650740
Russell Peters-like maybe a little bit lighter
I can't pass off as mid-eastern or black tho so people can tell I'm Indian
How fucked am I?
I hurt my lower back awhile ago and I haven't lifted in a month but it is still hurting. What do I do? I've been doing stretches and foam rolling already. It only hurts when I arch my back if that helps
If my lifts are still shit (Barely over 50kg/0.75pl8 for bench etc for 5x5.) should I keep bulking? or cut?
Anyone use bodyfat calipers? I'm currently looking for some but they all seem to be cheap and flimsy.
>>35653305
Walking burns hardly any calories, you've got to get your heart rate up i.e. actually exert yourself. Tbqh I don't think that ANY cardio is worth the effort in terms of calories burned - I love doing cardio for actual fitness, but for weight loss it's a joke, you have to really push yourself for several hours every week to get any noticeable effect. Dieting is so much more important and so much easier for weight loss, you can easily lose 5kg month if you just eat salads, lean meat and grilled vegetables, even more if you're really overweight to start with.
Lost some muscle due to an injury and now I need to pack some on before my cut which is pretty soon.
Is there any truth to German volume training? I.e 10x10 squats and bench
Why do some people (particularly women) talk about their weight loss/muscle gain as a “journey”. I always felt like that shit defeated the purpose. You aren’t taking these hard steps to eventually reach and end goal, you’re changing your lifestyle to save your heffer ass from dying at 35.
>>35653888
>enjoy your sisters tits
Story? Is there more?
>>35654056
people are..different? wow who would've thought. why does it bother you? i'd say that atleast they're doing something, so what if they call it a "journey" or what the fuck not. still better than doing nothing or just being overweight and waiting for death.
>>35654071
i don't have any more pics, it was from some thread on /b/ where a guy blackmailed his sister by threatening to tell their parents she did coke
>>35650593
>Switch to mixed grip when you're up for a bicep tear
ftfy
Do any skellies have really dry tail bones? I used to be very underweight, and my tailbone was always dry and almost looked calloused. It went down the crack a bit too.
But now that I've gained weight it's normal and smooth
>>35645261
Just remember:
>the first cut is the deepest
Will moderate knock-knees prevent me from doing any leg exercises properly?
I went to the gym for tbe first time on Monday with a friend and did a bunch of bicep workouts. Since then I haven't been able tof straighten my arm. It goes maybe 75 percent of the way and then it hurts. It's visibly swollen too. My mom is freaking out and is trying to make me stop. What's wrong with my arm
Why is eating hard boiled eggs bait now?
Currently in skinnyfat mode and unsure of what to do to escape.
No mass with a slightly pudgy belly.
Should I cut first or put on some mass first?
>>35655036
Skinnyfat is the worst to get out of. No matter what you do, you need to do a full cycle (bulk and cut) before you will make true progress. It just depends how fat you are. 20%? Cut. 16%? Might as well bulk, you're not gonna look good either way until you finish.
>>35654797
Congrats. You got babbys first pump. Stretch your biceps and they will go back to normal. It's the bodies reaction to weight training. You get right so that you don't stretch the muscle and cause more tearing while it's trying to heal. It gets less pronounced after you lift for a bit longer
Is there a recommended ordering for what body parts to work out after one another? For example:
Do chest and triceps today
Now do back because your chest and triceps are tired.
How accurate are the basic measurement methods for estimating bf%? US Navy (weight, height, neck, navel) gives me 16-18%, YMCA (weight, navel) gives me 14-16%.
If not very, what's a good method within +/-2% that's more practical than a dunk tank?
>>35645261
Anyone have any opinions on the Optimum Fish oil soft gells? Thinking about getting them
So should I start cutting or start cutting in February for summer? This is my first bulk so far a month and a half in.
>5'7
>155
>>35655362
Inaccurate bf scale inc>>35655362
Does the Joy of Cooking include calorie counts all that jazz or is there another good cook book for breakfast, lunch and dinner that offers that?
>>35650829
Pretty good senpai, routine?
bf% estimate? currently eating +300kcal/day
>>35655666
Satan, you need to cut
What's a decent amount of time to be in the gym? Maybe it's just because I'm alone and I can do about 6 exercises in about an hour, but the dudebros are there when I get there and when I leave.
Whats a good introduction into running? Is running a treadmill good?
I'm looking to increase my endurance and get a better heart rate.
>>35645261
Get bcaas, eca or clen or yohimbine, keep brotein high, slowly lower carbs then carb cycle. Roid or sarm optional to hold onto as much muscle as possible.
>>35655689
Fug, but I just started.
>>35655666
begin the cut my dark lord
>>35655766
A good amount of time is really up to you. Did you waste your time doing nothing or go too fast and ruin your lifts? I typically workout for one and a half hours to two hours.
>>35655788
if you are going to run, at least do it outside. if you are looking for chronically boring stationary cardio bike, elliptical or row instead
>>35650750
Way too much if natty
>Try to curl with regular bar, forearm hurts
>Same weight on ez curl bar, feel normal
Is there something wrong with my wrists/ forearm? Is it fine to be using the ez curl bar? It just feels so much better
>>35655806
You're fat m8
Where am I lacking?
Height 6'0
Weight 177
Overhead press:
Bench press: 275
Squat: 315
Deadlift: 365
>>35656015
overhead press is 185 lbs
>>35656015
chest and shoulders/traps, and legs could have more ments
Looks like you got a wide back
Hey /fit/,
I am getting back to the gym, and eating right, april last year was the last time I did this.
So, I'll do Reg Park's Beginner routine.
I think I need to cut too.
Should I cut right now? If I am cutting I'll be able to increase the working wheight?
I never cut before, so I don't know what to expect working out and cutting.
>>35656015
Balanced. Just keep doing what you're doing. It's working.
>>35656015
How can you ohp that much and have JMs non existent delts?
>>35656015
mirin e-stats
>>35655816
>>35655849
Okay, I'll bite the bullet and do UD2.0 to kill my fat, I guess I really shouldn't get fatter.
I have a TDEE of 2300 and currently on a 700 cal cut. Going to a restaurant with a group tonight. All I've eaten is 2 banana's all day if I get fish and chips will I meet my cut target? The website doesn't have information on calories online.
>tfw just took caliper measurements of my body and got 12% bodyfat.
>redid calipers and got the same number.
>took measurements of my waist, forearms, wrists and hips and got 12% bodyfat.
>retook measurements 2 more times and got the same BF%.
>tfw I look like this.
What the fuck? I thought I was just fat at like 20%+ BF but apparently I just look flabby as shit because I have no muscle?
Should I just slow bulk it out? I'm on a modified SS and making really steady progress. But something is telling me that I am not 12% bodyfat since I look flabby as fuck.
What do /fit/?
>>35656952
Hanging cable leg press, yay or nay?
>>35657049
first set last 5x5 perhaps?
The only veggies i eat are corn and carrots, is that too much starch?
I'm on the last cycle of 5/3/1 BBB. What should I do after?
pic related
>>35657091
>>35657101
>Deleting the post
rude
>>35656072
pls respond
>>35657163
no
bulk
I'm just starting doing squats after being a leg-press baby. I can barely manage 5x5 of half a plate on the smith machine, and that drops to 3x5 if I push through my heels. Is it normal to be so bad if I'm going ATG, or should I just kill myself?
Diet Coke or Coke Zero
>>35657208
why don't you just dissolve your teeth in battery acid already
drink water you pansy bitch
>>35645261
Make it deep and remember it's down the street not across road
>>35656952
plz respond
>>35657222
>Drink water you pansy bitch
Topzozzle
>>35657183
>I'm just starting doing squats after being a leg-press baby
>smith machine
One step forward, two steps back.
>>35657222
It's for mixing with whiskey faggot
>>35649855
Man if this is true don't worry. Give it time, you'll shed the water weight. Summer is 6 months away bruh you'll be ripped as fuck.
>>35657282
are you trying to be funny or something
>>35651117
Its ok to be sad.
Be social with other people, time does wonders,
>>35657178
Okay.
But there is a reason for me not to cut?
>>35657267
So kill myself?
I figured because I'm so bad at even the motion of squatting that working up a bit of weight in the Smith machine until I'm comfortable and then moving to the squat rack would be best. I'm failing a heap of reps after all.
