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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Questions that don't deserve their own thread.
Is it ok if I never back squat, and only front squat? The movement feels much better and more natural for me in comparison to back squats.
How do i better my recovery time? I am still feeling the lactic acid 3 days later and it's making normal stuff hard.
>>35756259
Streching and foam rolling should help, along with some light exercise like walking.
>>35756215
its fine just make sure you deadlift in order to even out those quads
>>35756215
When will I stop getting lower back pain after lifting?
I add some cardio to my routine, i run 10km at 6min pace on wednesday and sunday but i feel 'psicological exhausted' after those runs(treadmile), but yesterday i managed to run 21km (2h6m), how is it even posible? i mean i doubled my PR
how do you deal with other people at the gym?
I tried going as soon as it opened but there's still people there.
>>35756564
Ignore them. They don't care about you and you shouldn't care about them.
>>35756215
>>35756476
leg press can also help keep quads joocy, but afaik quad development is the only concern with only front skwats
>>35756526
when you finally herniate a disk
is 170g of green peas an appropriate daily amount of veg
>>35756215
difference between dumbbell press and bar press?
will i get the same chest?
>>35756564
>how do you deal with other people at the gym?
not interacting with them
>>35756526
if its pain, check your form
if it's fatigue / soreness, man up
>>35756633
I've had problems with sciatica before and this doesn't feel the same, so I guess it must be fatigue or something. Thanks dude.
>>35756624
Dumbell press will give you a better range of motion, because you can drop your elbows below your chest, while a bar can not go as deep, because your chest is in the way.
I do both bench press and dumbell press on chest day, along with a couple of other exercises.
How much should I be aiming to lose per week on a cut?
>>35756215
I want to do dips at home because fuck the local gym, later get into russian dips etc. I don't want to spend money on something to do dips on, but my furniture ain't elevated enough. Has anyone made/found something that works well? Or are there cheap things ta get?
>>35756708
bruh, you can use the side of your bed to do dips, just sit with your back against the side of the bed place your arms on the bed and lift yourself up.
I said bed, but you can use almost every type of furniture when you do it like in this pic
how many inches can i add to my arm realistically in a year?
I've gone from 11.5 to 13.5 in 7 months but they still feel like twigs
DB, BB, bent over, pendlay.
Whatever the variant, I hate rows.
I feel nothing, I don't get tired in the same way, it feels more like a cardio type of tired. They're just boring.
Should I man up and just continue to do them? Or any alternatives to recommend?
When I do pull ups on this bar, my hips and legs are always forward. I pull my chest up to the bar and back down again but my hips and legs always seem to shoot out. If I do it on the neutral grip or straight bar, my hips and legs are more vertical. Am I doing it wrong ... ?
>>35756215
Nitric Oxide really do something or it's a meme?
>>35756751
yes that's where I'm at now, but I want to progress to harder dips without support and later russian dips etc. So essentially I need something on both sides of me that lets me get the full range of motion in, and lets me keep my legs off of ground. My furniture happens to be bad for this, so I'm wondering if anyone has something else they use that wouldn't be obvious to me
>>35756605
You should have at least 500 g of veg and fruit a day, preferably more. Do the math.
Im starting to feel some numbness after heavier lifting routines. Friend of mine says take some ibuprofen before the lift, but wouldnt a blood thinner be bad? Also any general after care I can do to save my joints ect? I did my first day of consistent 65lbs seated dumbell shoulder press and my shoulder feels sharp pain, not just sore.
what ab workouts should I do on tuesdays and thursdays, Im currently doing chin ups, benches, and deadlifts on monday, wednesday and friday but I want to work on my abs too
>>35756946
I would see a physio therapist or a chiropractor that practices in ART. Make sure your form is correct. You shouldn't be going numb at all.
http://www.activerelease.com/providerSearch.asp
>>35756996
Ab wheel, side bends, hanging leg raise
https://www.youtube.com/watch?v=TzrkgL7HE9Q
>>35756996
Any you want? Go do crunches, dragon flags and planks.
>>35756908
ah i have a long way to go. thanks.
>>35756996
A couple that I actually feel later:
>Weighted leg lifts (ass off the bench)
>Planks
>Russian twists on the decline bench
Just to name a few. I usually sneak in a small ab workout after the main workout.
If I'm running late or cant really fit in another work out after the main days activities, I'll superset with planks.
>>35757051
I work at a massage therepy clinic and my boss tells me it might be muscle swelling pinching a nerve. It dosnt get numb on its own or during, mostly after when im trying to sleep. Should I just start iceing it every night? I'll definetly check out a doc, its just this new routine is all about max and really feeling it. Want to keep injury to a minimum with good after care.
What should be my calorie distribution percentage wise per meal for 3 meals a day?
>>35757107
>I work at a massage therepy clinic
Take full advantage of that Anon. I had numbness in my arm down to my pinkie and my chiro fixed it. It was a pinched nerve from sleeping. If you can get a massage for free or discounted, do it!
I hate ice because I hate the cold. If ice works for you, by all means give it a go. (And I've been told it prevents swelling.) I personally love Tiger Balm (white, the red will stain). It is warm but I've found it to be really helpful. (Just make sure you wash your hands really well after and don't touch your eye or dick because it'll burn burn burn.)
No matter how much I lift my pecs stay soft. What do?
>>35757124
whatever you like.
it literally doesn't matter, so do what you like most.
>>35756700
1 lbs. if you're patient and already have some muscle to lose.
2 lbs. if you're impatient and have no muscle.
More than that and your body reduces fat burning and you lose more muscles and bone mass instead.
I was wondering how you guys feel about a half b press. When doing say a set of 5 on the bench I feel as if the first rep should start at the bottom rather than the top for maximal gains. I have found by having the spotter lower the bar the movement is more natural and I can maybe put on 5 lbs to the weight. The last rep ends as normal at the top.
Is it ok to half b press the first rep?
>>35757222
Post soft titties pls
>>35756550
After a few weeks of regular running, your mind adjusts and stops yelling "stop" constantly.
Then you can essentially keep running all day. Don't do that though. You'll be in pain for a week if not more.
>>35757222
are you working all parts of chest? cables, bench, decline, incline, ect? Youd be amazing how many people think chest is a one trick pony.
I read the wiki on SS, and it says to not do exercise on the rest days.
Does that include cardio? e.g. running? I don't mean like HIIT, but more like running several miles at an easy 9min/mile pace. I'm cutting, as I foolishly didn't realise that there is a maximum you should be bulking per month, and put on 6kg, so I'm gonna start removing the extra fat now.
>>35757355
Running on off days is fine.
It probably even supports your gains.
>>35757222
Give this a go: https://www.youtube.com/watch?v=BYKScL2sgCs
https://www.youtube.com/watch?v=9zA682LMr6Q
>>35757307
Never change, /fit/
>>35756818
Chin ups
Pullups
Deadlifts
Power cleans
Power snatches
Snatch grip deadlifts
Dead hangs
Come on anon, there's a ton of exercises you can do
Get creative
>>35756836
>When I do pull ups on this bar, my hips and legs are always forward. I pull my chest up to the bar and back down again but my hips and legs always seem to shoot out. If I do it on the neutral grip or straight bar, my hips and legs are more vertical. Am I doing it wrong ... ?
Anyone got an answer?
>>35757191
do you use it on joints or muscles? Also how much do you use? I got some for christmas and I don't know how to try it out
Which exercises make my torso look wider?
I have childbearing hips and a perfect hourglass shape. So I need to build the muscles that are on the sides of my stomach.
Cardio questions:
During HIIT, my heart rate gets up to around 190bpm during the fast intervals. Is that alright or too high/too low? Also, is alternating between 5kmh and 12kmh about right or am I not pushing hard enough? (for 30 mins plus cooldown)
How big can you get naturally?
We all know celebrities, rappers and fitness celeberties are on the juice to either get away with a shitty workout but a good body, or to get big and lean in a way they couldnt get any other way quick.
Is this about the natty limit for a tallfag with good genes?
>>35758008
Your heart rate shouldn't go above 220 - your age.
Usually there's a hard limit there (you just can't push yourself further).
However, there is not really a training effect at that heart rate, you're in survival mode. Try to not go higher than 160 if you want more endurance or cardiovascular health.
>>35758005
You're thinking of the obliques I guess. Weighted russian twists, hanging leg raises while moving legs from side to side, stuff that requires twisting motions. I don't know a lot of exercises for it though.
>>35758061
If he's doing HIIT he should be going all-out, you moron.
>>35758043
as a rule you can only have two of:
big
lean
natty
that guy is not at natural limit
>>35758203
He's not big. At least not big enough to say he's not natty.
>>35758008
I'd still hit it, but anon... did you know that your chick's a guy?
How much KG is a plate?
>>35758691
20kg. Olympic bar is 20kg aswell.
So 1plate = 40kg.
(Olympic)bar + lmao1plate = 60kg.
I just bought creatine for the first time and never had it before or really cared to try it. What is it used for and what does it do?
>>35758740
Can't remember the scientifics on how it works, but don't listen to all the cycling and loading shit, just take 5g every single day.
>>35758740
No expert in the subject but im pretty sure it gives your body more water retention.
This means you will gain a bit of water weight, get a bit more bloated, but also bit bigger.
It somehow helps your muscles to recover quicker cuz more water in your body, or something like that.
Creatine never really worked for me, so I only used it for a month or two.
When people say that abs are made in the kitchen, does that mean that I don't have to do much abdominal work to get visible abs, but just lower my body fat percentage? Or is it necessary to do a lot of ab work as well?
>>35758831
Always train the core.
I know people say that, but I dont really get it.
Yeah diet is the key to cutting fat, but you got to have muscles under that flab to have anything to show after the fat is gone.
Also stronger and bigger ab muscles makes them pop out at a higher bf% than undertrained ones.
>>35758915
Yeah, that's probably why even when I tense, I can't see much there except the outside line, and some vague lines.
So what should I do to train core? I can't stand sit ups, or other exercises where I do 50+ reps, but if I need to, I will.
>>35758949
planks and variations on the plank, along with engaging your core during strength training.
I get sweaty as fuck at the gym (and may have weird ears idk) and most earbuds start sliding out of my ears shortly into my workout, even ones that are designed for exercise. I've tried an Adidas/Monster set and a JBL set with behind-the-ear clips and neither stays in well.
The only set that stays in for me is Yurbuds, which have a rubber fitting that goes WAY into your ear. The sound is sub-average but good enough, but the thing that really bugs me is that the rubber fittings come off very easily, like it could easily happen taking them out/putting them into a pocket. And I lost one of them this way and am looking for a new set
Anyone have recommendations for earbuds that stick tenaciously in sweaty ears, or should I just buy another set of Yurbuds
>>35758640
Doesn't have to be a guy just because she dressed like one for a pic
But if it helps you get it up it can't be helped
Guys am I a massive faggot for scheduling way more dates than I can handle from tinder and then canceling on these girls and never replying again? I have found a couple of gems I'd like to keep seeing but I feel so bad telling the other girls I don't want to see them.
>>35759126
>caring about Tinder sluts feelings
>>35758008
>>35759085
This is th link in the first picture http://www.weibo.com/alicehaoge follow it and hit translate lol.
Now the question is, i know that i can still fap to this, but can you?
Is it ok to mire high test girls in the gym to boost your test and pumps brehs?
How do you know if you have slowed down your metabolism? I've been cutting for about a year and a half on a pretty big deficit. I stopped eating a lot of carbs and mostly focused on getting enough protein. Around 200g at about 1300 calories at 6' 185lb. I feel marginally thinner than I did a few months ago and haven't really seen the scale move in the same time. Did I fuck myself up? I am just trying to get down to 10-12% before I bulk can someone give me an estimate
>>35759182
Of course I can bruh I've been fapping to traps when you were still into bangbros and Hustler faggot
>>35759211
>internet lol
I've been fapping to traps ever since the times of DVD, when porn DVD's were like 4 - 8 hours long and you could play both sides of it.
>>35759168
I just feel so bad for them for some reason. Some of them have been really looking forward to the dates too.
>>35757307
/lgbt/< ---------you should be here you fag
>>35759358
no u
1) since im now lifting double my starting weight, does that mean I'm burning twice the calories with the same routine? Maybe it's not twice but I'm burning a lot more calories now right? I'm hungry all the time
2) I love working out, I hate the gym. Does anyone else just get a barbell and weights and workout at home? What is a good compact contraption that I can buy?
>>35759206
>about 1300 calories
>about
start tracking your diet better. Stop poisoning your kidneys with too much protein. And remember you're not magical. with your logic applied anorexic grils would look normal. Wild guess? They don't
>>35759206
Recalculate your TDEE, see if you can adjust your eating habits accordingly, if not... cut harder?
Starvation mode is a meme
>>35759405
Wow good come back........moron
>>35759468
>poisoning your kidneys
Wew lad
>There are a number of myths floating around about protein, so let me try to clear some of them up. First of all, no, it isn't bad for you or your kidneys
>>35756259
>How do i better my recovery time? I am still feeling the lactic acid 3 days later and it's making normal stuff hard.
No you don't
>>35759499
>what are kidney stones
idiot
>>35759206
Starvation mode isn't what people say it is, metabolic adaptation in healthy individuals free of hormonal or metabolic disorders is quite insignificant. If you eat under TDEE but aren't losing weight, you are making a miscalculation, either in your TDEE or how many calories you're eating. If you eat keto/VERY low carb and have consistently for long periods of time, it's possible you're retaining water and one day of higher carb intake could help you.
How do you manage to get 200g of protein at 1300 calories? Do you just take 100g of protein powder in a day or literally only eat protein, low carb low fat? I cut at 1200 and making 100g protein seems almost impossible without eating only a couple select foods and removing virtually all carbs except vegetables.
>>35759491
no u
>>35758003
I used it on my shoulder so it was both joint and muscle. You just take a bit and put it on your skin like lotion. You won't feel anything at first, so don't keep applying because when the heat hits, you may regret it. Start with just a thin layer and work it in where it's sore and let it sit and if needed, reapply an hour or so later.
>>35759468
Yeah about. I'm pretty sure you don't know the exact number of calories you're eating either.
Am I gonna die from mercury poisoning if I eat just a FUCKload of tuna every day?
Don't care if I die, just curious.
>>35759645
I weight my food and calculate it all, but then again I like numbers. I'm just saying, either your calculation is wrong or it's just waterweight. Your metabolism hasn't slowed down. How much sodium do you get through your diet? What is your diet?
>>35759676
You will get severe brain damage long before it kills you. The damage might prevent you keeping to the diet, as you will be a drooling mess.
>>35759556
Yeah I've almost completely cut out carbs from my diet and I eat a lot of the same things everyday because it's easy to prepare before and after work but my diet has looked like this
Breakfast - 3 eggs no butter or oil
Lunch - 4 grilled boneless skinless chicken thighs and a lot of cauliflower and broccoli
Dinner - 12 oz of chicken breast cooked with more veggies
Post workout shake 3 scoops
Mfp puts my at around 210/45/25 p/f/c and 1360 calories
AYY LMAO
Depressed, poor, socially anxious anon looking for some exercises that can be done in a room with no equipment, looking to lose 35kg. Anything?
>>35759909
Read the sticky 3x5
>>35759922
I read it but didn't find anything specifically like that, am I retarded?
I tried just googling but there seems to be a lot of bullshit to wade through, please anon.
Is it worth taking a pause mid-bench and holding it just before I push it back up?
>>35760041
Yes. I can't remember if it was Omar Isuf or Alan Thrall, but one of them said that pausing is good as it puts the muscle under tension which equals more growth.
>>35760013
Obviously you didn't read the sticky, because if you had you'd know what to do.
You actually don't need to exercise at all to lose 35kg. You should, but it's not necessary. Just count calories, get a jump rope, go HAM. Eat at a ~500 calorie deficit consistently and make sure to get lots of protein. Tuna, chicken breast, oats, etc.
>>35759676
you'll become a potato long before dying, enjoy not being able to clean your own ass.
>>35760041
It's a good habit. Keeps you from bouncing it off your chest when the weight gets heavy.
so is it really impossible to lose fat and build muscle at the same time? If i want to get big then I need a caloric surplus but that would lead to increased fat, right? What if I keep my caloric intake the same/lower and just take a lot of protein? What about cardio, since ive been hearing lots of rumors about it kiling gains?
>>35760207
I know these things, I was asking because I want to add in exercise. I was hoping to be spoonfed some programs for poor shutins or something, that seems like the sort of thing that would be in demand on 4chin. Jump rope is a great idea though, no idea why I didn't think of that. Thanks m8.
What kind of sewing machine should I get to sew my own straps, wraps, etc? The markup on some of the equipment made from webbing seems ridiculous. I figure it wouldn't be a bad side hustle for more custom orders that undercut the market.
>>35760297
>sewing machine
Let's ask /fit/ shall we.
>>35760269
NP dude, sorry if I came across as dickish, tone is hard to set online.
It's kinda hard to spoonfeed specific programs because specific needs, biology, capabilities etc. differ radically between different people. WIthout knowing anything about you aside from the fact that you need to lose 35kg, I'd recommend diet, push-ups, some form of light-moderate cardio like jump rope or jogging, and other general bodyweight excercises. There are a lot of good bodyweight routines online so if I were you, I'd look for one that's feasible for your needs and stick with it for a few months.
>>35760317
Thanks for your help. I bet you're short.
I'm poor and on a cut doing 20-30 minutes of rope skipping followed by a 100 push-ups and a 100 squats and also eating at a deficit, what does all that seem like?
Can I get some opinions on my routine, please?
I'm all alone and don't have anyone other to ask but you guys.
>>35760297
Literally doesn't matter, get whatever is convenient. I still sew on this thing.
>>35760521
I am actually :D
>>35760530
You should add 100 crunches to that too. At least for now. Consider doing a complete bodyweight program, as it will give more balance to your body.
>>35760583
Ok, I'll google it some, thank you m8.
I know it's a weird question but,
How do I prevent my poops from coming out really sticky and so frequently?
I'm joining the army soon and I am afraid ill have to spend most of my time in the fucking bathroom during basic. I just don't want to take an eternity wiping or waiting for that last piece of shit to come out. srs question brahs
>>35760629
What are you eating? I eat a lot of meat but also will have two or so bowls of spinach salad, yogurt and granola with a banana and I've not had an issue.
>>35760629
More fiber and more vegetables in diet. add flax seeds and bran to your oats for example, and more veggies for dinner.
>>35760297
I actually collect sewing machines. Most I've picked up for under $15 at a thrift store. Metal construction, still work like a dream.
>>35760565
Fuck me m8. Here's mine.
How much body fat can be lost in 7/8 months with cardio 5/6 times a week and light lifting 5/6 times a week and strict diet.
Eurotrip in 8 months. Want to be able to feel comfortable shirtless.
My bench press is disproportionately low compared to my other lifts, how do i make go up faster?
90/120/185/245 x5
>>35760667
I eat a fuckton of pasta and rice and chicken breast,and some cocoa pebbles at night. And for breakfast eggs and sausage
>>35760675
thanks bro
>>35760737
so much ands
Any reason why I shouldn't do squats -> rows -> bench presses?
Instead of the usual squat/bp/row order?
I'm 173 lbs, 6' 1/2" male and most TDEE calculators put me at about 2600-2800 kcal per day. During a cut, about 200 Calories (2000-1800) make all the difference in the world when it comes to strength gains as I'm still progressing at the higher value and feel totally exhausted at the lower. What can I learn of this? Seems strange for the change in energy levels to be so radical.
>>35760766
nop, do it the way that suits you
i'd do rows first while waiting for a bench for example
>>35760737
Try >>35760675
Flax seed cookies are great. Also try incorporating some yogurt and see how that does you.
>>35760772
>jorts to a wedding
If my daughter married this person I would double murder suicide them right there on the spot.
>>35760736
Try watching some of these: https://www.youtube.com/user/athrall7/search?query=bench
After seeing a few of his videos, I realized my form could be improved and now I'm actually using the proper muscles and seeing an improvement.
I also find doing accessories have really helped my lifts. For chest, I'd try some Kroc rows, and dumbbell chest pull overs and possibly chest dips.
Is salt actually bad for you? I'm trying to lose weight and get healthier, but I like salty taste the most. I tried googling and half the internet says that it is and half that it isn't.
>>35760774
Thanks, that's basically why also
>>35760813
It isn't bad for you as long as you drink enough water during the day and don't have any preexisting kidney conditions.
5'9" king of manlets here
I'm currently 162 pounds. Is it time to consider a cut, and if so, what would an ideal post-cut weight be?
>>35760813
Don't eat more than the recommended dosage. Simple as that.
>>35760884
Is that picture you? If so, I'm your exact height and body type, albeit not nearly as built/cut yet as I've only been lifting for about half a year.
What's your program?
Sorry I can't answer your question.
How do I fix my lean to the right (towards the left in the picture)?
What is my bf% about?
What's /fit/'s ideal bf%?
I have been cutting and I just wonder what's a good body fat to go down to.
>>35760933
Yeah it is. I do a minimum of 1 hour in the weight room each day. I spend 2/3 of every workout on upper body/core, and 1/3 of every workout on lower body. I alternate between push and pull days for the upper body workouts.
The best routine is consistency.
>>35760772
Well, I suppose that means your TDEE is lower then estimated.
I've been on SS for a bit more than a month now, and after the first week I can't get my muscles sore anymore. Halfway on the way home I feel like I could do the entire program over again, no DOMS, nothing. At the same time I always struggle to finish the last set on pretty much all my lifts. What is this sorcery and how do I permanently exhaust my muscles? Is it okay to lift more offers en if I feel like it? I hate waiting 48 hours every time.
Second question: Whenever I try Lat workouts I never feel the muscle being worked. I try avoiding the use of my biceps as much as possible but it never works. What kind of isolated lat workouts would be good?
>>35760939
>I have been cutting and I just wonder what's a good body fat to go down to.
until abs. Good luck
>>35760939
>How do I fix my lean to the right (towards the left in the picture)?
Chiropractor or physio therapist
Wondering if I should keep bulking (gained 10lbs in like 6 months on a moderate 250-300kcal surplus) or cut to get rid of some of the extra bf (at around an average of 22%, 140lbs, 5'9). My lifts are all making progress. I would like to get rid of some fat, but I'm concerned that if I cut (looking to be around 18-19%), I'm going to look like skeletor since I have a thinner/tall build. Thoughts?
I run out of breath very easily, even when I run a short distance at a slow pace. I run out of breath even walking up a hill and I'm not even fat or anything. I know I have a deviated septum so it's kind of hard for me to breathe through my nose.
I also find it very hard to breathe whenever I work on my core. It's extremely hard for me to inhale even with my mouth. When I do push ups I sometimes it's easier to just hold my breath to get in those last few reps.
Do I need to do some breathing exercises or something like that? Or am I dying?
>>35761002
It's ok if it is not negatively affecting you lifts to increase the frequency.
>>35761042
That's pretty much I have been doing.
>>35761049
I'll get around to it in the summer. Thanks.
>>35761054
Well its not like you have a gut so you don't really need to cut unless you want a legit 6pack. If you want that super skinny model look you can try it but thats hardly something you work out for.
>inb4 pic related
>>35756700
If you're just losing weight and don't have a juicy physique to maintain, you can burn like 2.3 or 3lbs of mostly fat a week, very optimally
If you're trying to cut and you have real muscle and strength to upkeep, about 1lb, cut high
i injured the ball of my foot and it hurts like a motherfucker. should i still deadlift or should i let it rest? i haven't worked out for almost 2 weeks because it still hurts
>>35761086
Thanks. I'm just concerned that if I keep bulking I'm going to put on more fat than I'm comfortable with. I would like some visible abs but not a six pack, and definitley not interested in the model look.
So I am currently dieting down to a healthy weight. I've been following SL's for about 10 weeks now. When I go to workout I like to keep my workout relatively intense. Or at least as intense as I can. Since I don't want to play with volume (sets/reps) I mostly just try to keep a pretty consistent rest time between sets.
Early on I started with only 30 seconds between sets, as the weights have gotten heavier most of my lifts are at 60 seconds between sets. However, recently when I do the OHP I do 60 seconds between sets and 90 seconds between the last 3 because I feel close to my current max while dieting.
Today when I lifted I did 90 second rest between all of my OHP sets and was able to complete all 5 sets/reps but I feel like I'm maxing out on the lift. Should I potentially increase my rest time to 2 minutes in an effort to lift/max. Or would it be better to fail with 90 second rest times instead and begin progressing down that path (3x fail, deload, reduce sets, etc etc)?
Basically is it worth it to increase rest time to 120 seconds just in the name of hitting your sets/reps?
PS. I workout from home so I don't have to worry about taking up the weights or anything, that's not an issue, this is purely from a training standpoint.
So I work out around 8-10 hours a week and the scooby calculator tells me that I burn like 3.5k cal a day. That seems astronomically high considering I'm pretty small (6'1, 180lb). Is that calc just super generous? Should I find another one? I mean the most extreme option on there tells me to eat 2.5k for my cut. Thats some Rich Piana level calories.
Can someone help me?
Need some squat advice.
I've been lifting for about 1.5 years
I am 5'9 161 and my backsquat 3rm is 225/100kg.
I started at about 130lbs bodyweight before lifting.
What is the best way to reach 140kg back squat, shouldn't that be easy enough to do for me?
I hear people say it's easy to get. I'm no exception.
I really don't know what program to use. I feel like nothing works. I gain weight slowly about 1-2lbs every 2 weeks. I thought that was enough?
Do I really just need to eat more?
My coach even said my form was fine, I just don't know why I'm so weak at it.
However, my OHP and DL are very good for my weight.
Sorry, if this is nooby. (70kg OHP, 160kg DL 5rm for reference)
>>35761209
>tfw you reached 2pl8 squats within the first two months
>>35761186
desu senpai if you're really bulking on like a 300 cal surplus you're in the mythical "clean bulk" zone. With a decent workout you should be putting on like 0 fat.
>>35761209
Push yourself throw 5, 10 or even just a 2.5 on what you typically. Make your last barely even possible. That's how I originally hit 365 lbs squat.
How strong is your core? It affects your squat.
What should I do to train forearms? Been doing Reg Park's 5x5 and can't decide on a wrist/forearm exercise.
This may sound really stupid but, how tired should I be after a workout? Like should all my muscles I worked ache and be exhausted or is that not necessary for muscle growth?
>>35761325
I feel good-tired after a workout. Unless I go really really really hard, or do a new exercise, I won't be sore the next day. I think a combination set by you is best. If you find that grinding every day at the gym is leaving you utterly exhausted the next day, save your grind for one or two days a week.
Any food that helps with acid stomach problems? Don't want to be on meds forever for this
Total beginner here. Is it normal to use totally different weight for different exercises? I can deadlift 30kg, squat 30, but I can't bench/overhead press more than 15.
>>35761430
yes
>>35761424
Change your diet.
http://www.health.com/health/gallery/0,,20440834,00.html
http://articles.mercola.com/sites/articles/archive/2014/04/28/acid-reflux-ulcer-treatment.aspx
http://www.livestrong.com/article/294847-how-do-i-settle-acid-in-the-stomach-naturally/
http://everydayroots.com/heartburn-remedies
>>35761379
Cheers, was just unsure as I've just come off a hard cut so have gone from having low energy all the time to having a bunch to spare
>>35761430
this is such a stupid question and its a pretty obvious one so im not going to directly tell you.
>>35761430
OHPing as much as you deadlift would be absolutely ridiculous. It's perfectly normal and anything else is unhealthy anon.
However, if you ask such a stupid question you should probably read up on the exercises you're doing some more.
>>35761446
Once again more bad news about anti-depressants/anxiety. I need to get off that garbage
>>35756259
Lactic acid doesn't cause DOMS and they're completely unrelated. This has been proven decades ago.
DOMS is caused by damage to muscle/connective tissue/fascia/whatever, you get the soreness once the tissues actually start remodelling themselves.
DOMS also doesn't really mean much in terms of recovery. You are recovered once you can push the same weights (or more weight than) you did last last time. If you squat 100kg and do tons of volume one day, then the next day try to do it again, you will fail/struggle as you have not recovered. Two or three days later is a different story.
>>35761510
You'll be okay Anon.
Should I have woken up in hospital?
>>35761445
>>35761454
>>35761464
Thanks. It's just hard to tell if I'm using the right weight, it feels like a very thin line between "This is nothing" and "I can't even do a rep"
>>35761603
you shouldn't have woken up at all, the experiment has failed
>>35761834
You'll get used to it. Bigger the muscle the more you'll be able to move. I like this site because you can mouse over the different muscle groups and it'll give you an idea where you stand:
http://symmetricstrength.com
How bad of an idea is it to eat a candy bar every night if I stay at a large deficit and get adequate protein
I'm a weak-willed faggot family
>>35761850
Kek
>>35761883
It's completely fine. That's the best way of doing a cheat meal.
>>35761863
Thanks, this should help me better gauge which exercises I need to up my weight on.
I dont fucking get diets and muscles
If I just eat at a calorie surplus and getting the amount of protein I need, if Im working out properly will I build muscle or not?
I want to be strong. As in, actually strong. Do I focus on not eating fat, or can I just eat whatever I want (controlling the amount, obviously)?
>>35762006
Hit your protein macro and lift shit. If you eat a lot you might gain a lot of fat as well as muscle, so a controlled bulk is smarter, but do what you want. Eat loads and lift loads and muscles will happen.
>>35762006
Bulking 101:
Calorie surplus, hit your protein target, don't go ridiculously low on carbs or fat. Aim for 2-3 pounds/month weight gain on average. Expect to gain some fat as you gain LBM.
>>35761321
Might as well train grip strength while you're at it if you insist on training forearms. Try farmer walks, static holds, or towel hangs.
>>35761206
They're all estimates. Pick a value that seems reasonable to you and try it out for a couple weeks. Assess change after a couple weeks.
As a very rough ballpark, many people can diet down at ~10-12 x bodyweight in calories. Your mileage may vary.
>>35761203
For heavy, low rep compound lifts, longer rest periods are going to become pretty necessary. 2-3 minutes are a good place to start. It's not unusual for people to rest 3-5 minutes per set as the weights increase.
>>35761144
Rest. If you want to work out in the meantime, temporarily swap in some machines to keep the workload going while it heals. Injuries suck, but extending the recovery time sucks more.
>>35761079
Are you overweight/untrained? Lots of new trainees have trouble with intense exercise when starting out.
>>35760248
Unless you're relatively new and/or overweight, recomposition is less viable than dedicating phases to LBM gain or fat loss.
Cardio only becomes an issue if it eats into your recovery or you don't eat enough to compensate for it while bulking.
>>35759419
It's not double. The increase in calories expended is less than you'd think.
>>35759206
Metabolic damage is a myth. Any slowing that occurs in a deficit will reverse itself once you begin eating at maintenance/surplus.
I doubt you're eating 1300 calories if you haven't seen the scale move in several months. Start tracking strictly.
should i continue taking creatine on a cut?
>>35761883
look up the oreo diet. you can lose weight even eating junk food if your calorie intake is low. don't go too low or else your metabolism will suffer.
Hey /fit/, should I foam roll my dick? Will it make me last longer?
Do I HAVE to take a protein shake?
I find it cheaper to have protein rich foods.
>>35756908
Why
Why do I hate my ex so much?
I had an old knee injury that caused pattelar tendonitis years ago. Since I started weightlifting I've noticed that while it doesn't hurt to squat my max (180 pounds, I've only been lifting for a few months) it does make the tendon sore to the touch at the top of the tibia for a few hours. In fact it seems any exercise of that leg causes it, even body weight squats. Is this something I should be concerned about?
>>35762457
Why you should eat fruit and veg?
>>35762470
Might want to check in with a doctor or physical therapist on that one.
>>35762427
Nope. Whey is just a quick and easy source. It's far from mandatory.
>>35762296
Yes.
>>35762474
vitamins
minerals
>>35762490
I was asking the retard, not the thread
>>35756592
>leg press
>>35762533
There's nothing wrong with leg press
HIIT or traditional cardio?
>>35762639
Do both
So guys, I'm doing my first cut. I'm currently 160lbs.
Right now my cut is
>2200 calories
>195g protein
>140g carbs
>the rest fats
So my question is, let's say for some reason I eat 200g protein, 0 carbs and 0 fats in a day. That's like 1000 calories. What happens if my caloric deficit is way lower than it should be, but my protein is still high? Is muscle still lost?
Just being autistic, what do you guys think the calories are for this?
I guessed at about 3/4 cup of corn and green beans, 1 1/2 cup of rice and 300g of chicken plus some sort of bbq sauce.
It was pretty good and it doesn't look like a nutritional meteor strike...
>>35762682
>Is muscle still lost?
Not as much as people think.
Look up PSMF
>>35762694
Why don't you calculate it if you know what's in it?
So currently I`m 5`11 and 145
Have a cruise trip for next year in March
Want a nice body for girls to mire, something like ottermode
At what weight should I bulk first and then at what %bf should I cut?
Have one year and 2 months to accomplish this
When I drop from 25% body fat to 10% over the next year, does muscle actually feel firmer and better than the squishy fat surrounding it? I honestly don't know what my muscles will feel like...
>>35762717
Because shitty hole-in-the-wall places use known amounts of butter and fats in the cooking. I'm sort of hoping it is the 1200 area.
>>35762747
probably closer to 1300-1500
>>35762747
Corn = 100ish
Green Beans = 35ish
Rice = 270ish (assuming its only in the one corner)
Chicken = 350ish
Sauce = 100ish??? this I'm really not sure
Butter/Oil = 100ish
Total = 955ish... probably more but I'm eyeballing
What is the BEST cutting diet, objectively, in terms of only results? Fat loss and muscle retention, from a bodybuilding perspective. Hunger not a factor, price not a factor, taste not a factor. Are there some cutting diets that work better but are undesirable for these reasons?
>>35762871
What kind of fucking chicken and you eat that's close to 1:1?
Does water impact muscle gain or fat loss? I understand biologically its required for flushing toxins, keeping kidney functions up, etc. But does it actually impact either gaining muscle or losing fat?
>>665417061
I>>35756259
Dear
>>35762879
People respond differently to different 'diets'.
But in general high protein, a bit of fat, and low everything else will give the fastest results.
The lower your body fat goes the higher you'll need to bring your calories up.
>>35762794
>>35762871
>>35762894
Going by the corporate menu, it's 1100 Cals. I just found it now, I didn't think there would be one since isn't just a small place in a mall.
1100 + 15% menu bullshit comes out to about ~1265
>>35762898
I mean your muscles basically sit in fluid which is composed of mainly water so you want to always be hydrated when lifting. I don't know so much for fat loss... but definitely drink lots of water throughout the day
>>35762898
Indirectly
The more hydrated you are the better your training sessions will be.
Drinking more water will make you feel more full, leading to less being eaten.
DAILY REMINDER TO DRINK YOUR WATER AND STAY HYDRATED
What are autism or virgin shoes?
>>35762965
What?
I'm a little bummed out. I've been doing 5/3/1 for about 6 months and just switched over to SS. Today I was squatting 160 and could only do 1 set out of 3. I feel pretty bad considering I've been lifting for a little while, this is all I can squat, and I couldn't even complete it. I'm overweight and I feel like I'm not really progressing. For my last 2 sets I reduced the weight by about 10%.
Should I be starting at that -10% on my next lifting day? Also I really like being in the gym. Can think it would be OK to do the step machine on my off days or do I need to give my legs a rest before squatting.
>>35763112
How did you decide 160 was your starting weight for SS?
Because that's probably where this all went wrong.
>>35763139
Sorry if I didn't make it clear. My starting squat weight was like 125? 130? And it's been 3 weeks, I'm at 160 now and I only did one set after doing well the previous weeks.
Is anyone here a consultant/ travel frequently for work?
How do you work out? I get tired of shitty hotel treadmills
injured to point of immobility for 6 months last year, gained 30 pounds but hten lost 20 of them
epileptic
how restart good routine with new injuries? neck and back arthritis, fucked up leg
>>35760248
>so is it really impossible to lose fat and build muscle at the same time?
Basically yes, recomp is a hoax usually spouted by roiders.
>If i want to get big then I need a caloric surplus but that would lead to increased fat, right?
Yes, no matter how small your surplus you are always bound to gain fat along with muscle
>What about cardio, since ive been hearing lots of rumors about it kiling gains?
Cardio isn't magic, Cardio is just something you do to burn calories, that's it, as long as you realize this and you eat the calories you burned you will be alright.
>>35762745
Yes, muscles always have some level of resting tone, so it feels firmer than fat
>>35762722
Bulk hard for a year, spend 2 months cutting. You have one year, so try and put on about 60lbs or so, then cut hard for two months. Aim to improve your lifts by a lot so you're not just getting fat
>>35763238
I usually will hit up a crossfit gym, most allow drop ins and if you're an experienced lifter, will let you do your own thing. Otherwise, get a membership to a nationwide chain of gyms that lets you use any of them.
>>35763319
Dude, I dunno. I would go get physical therapy honestly, maybe pick a simple barbell routine when your mobility is better. Go to a doctor, man, dont ask the internet.
So i'm in uni and i'm just far enough from the school gym to get lazy when the weather sucks. What should I wear going to the gym so I'm warm enough but not have to change at the gym?
>>35763688
epilepsy bro here, hitler dubs checked, thx for polite response
the VA has been helping a lot and basically straightened out most of the problems:
1) 3 months of vomiting and diarrhea every other day
2) 6 weeks of random full body eczema that just randomly went away
3) around 6 weeks of the arthritis wrecking my shit that had some overlap with the eczema
4) my left leg is perma-fucked and I can never run again from an old Army injury, and have to limit my walking to 2 miles daily, but I got over that years ago
sorry to blog
I take good care of myself but last year made my weak as a kitten, it fucking blows. I am starting from square one.
>>35758774
>>35758792
why do idiots with no information bother spouting shit
>it somehow makes your muscles recover cuz magic n shit
it replaces your natural creatine you idiot, increasing your energy levels vastly.
this is also why after you stop creatine you WILL feel like shit for days/weeks until your body starts to supply its own creatine from meat you eat
Former fat here,
I'm been working out a lot for the last 6 months and lost most of my mantits but what I noticed now is that my nipples are almost always hard.
Why is this? I feel bad having my nipples poking through my shirts all the time.
>>35760530
fuck your static bullshit workout
wheres the progress? you realise your muscles get used to your workouts when they have little/no variation?
>>35761883
never gonna make it
>>35756564
earphones?
we do sex stuff here right
i'm not sure where else to go
why is tittyfucking so fun yet so exhausting
like it uses so many muscles
>>35756215
Should a 135lb dyel skinnyfat who is just starting to run and lift be eating more to help build muscle or keep it the same to continue burning off the belly?
Am I seriously depriving myself if I have no interest whatsoever in hitting the weights or doing calisthenics and am completely focused on running, bicycling and swimming?
What are some good back exercises? Except for DLs and pull ups
Bulk or cut
6foot2 80kg
>>3576705>>35767051
This is one of those rare instances where bulking will make you look better then cutting.
>>35767170
Thanks senpai
i've been using pic related for a while now and i've been waking up in the middle of the night thirsty af. i've been drinking a bit more than 1800ml of water a day. Are there some good ways to retain water better? Are electrolyte tablets effective at this task?
>>35768551
1800 ml isn't all that much, try to drink even more water before thinking about supplements.
>>35756836
FUCK
I'm in the same boat.
I bet it's just shitty shoulder strength.
>>35756818
Try them underhand
>>35766671
I'd say so
plus lifting is fun af, why limit yourself
>>35762427
As long as you get enough protein it's fine
so dont forget to EAT BIG
Ok so this grill I know needs a routine that she can do at home. Not a hamplanet but really out of shape. I've been thinking about some bastardized body-weight only SS, like:
Bench Press=>Push-ups
Squats=> Pistol Squats
OHP=>MIlitary push-ups
What alternative can I give for rows and deadlifts?
What can i do to get rid of stomach fat and love handles? Would core exercises help or cardio?
>>35769381
LOSE FAT
MFW SPOT REDUCTION
WHAT THE FUCK
JUST BURN OFF MORE ENERGY THAN YOU TAKE IN
READ
THE
FUCKING
STICKY
>>35769381
Read
The
Sticky
Spot reducing is a myth. Cardio will help with the proper diet but you will end up a skelly. So do SS.
Will drinking 2.5 to 3 liters of water wash away my body's salt levels? And whats a good way to replenish them?
My goal is to reach 10-12% body fat
I'm hitting my calories and macros as well as following a good lifting program.
However I follow an IIFYM approach as in I eat "clean" 95% of the time and calculate in treats now and then. I also have one UNCALCULATED cheat meal a week.
Can I reach my goal with my current approach? I guess I'm simply asking if I'm on the right path to my goal.
Progress: 3 months in. Lost 10kg so far
https://www.youtube.com/watch?v=jpy1FlGKYz0
is the forum they're talking about in this video /fit/?
>>35769305
>really out of shape
>pistol squats
>push ups of any kind
just tell her to put down the fork, jog occasionally and do some bodyweight lunges, split squats etc
and if she really wants to do some kind of workout that also involves upper body have her buy resistance band (a reasonably heavy one, not one of those yoga thingies) or build her a pair of DIY Suspension training thingies
you could build entire workout routine around resistance bands and pull up bar if you'd really want.
>>35769490
I'm fucking dumb I meant some kind of progression for those. Like, helping herself with a chair and shit. Shes jogging already. Resistance band sounds good tho.
>>35769439
Dude, you obviously know how this works so what the fuck is the point of this question. One cheat meal a week can set you even 2 or 3 days behind if it's really huge so I'd stop being a pussy and get rid of that.
>>35769439
>3 months in. Lost 10kg so far
Sounds like you're exactly on point. Whatever you're doing seems to work.
>>35769258
I did a bit of research and didn't realize the StrongLifts site had info on it: http://stronglifts.com/pullup/
I look exactly like him except instead of my feet behind me, they go in front, so I guess we're both okay.
>>35769431
>Will drinking 2.5 to 3 liters of water wash away my body's salt levels?
yes
>And whats a good way to replenish them?
eat salt
>>35769527
Reassurance I guess lol. It's true about cheat meals. What I've been doing is eating slightly less on the days following the cheat meal. Don't u ever have one? You have iron will brother
>>35769519
resistance bands if you ask me.
they don't cost a fortune and even with just one band you can vary the resistance by varying your grip, the band placement etc
few bands + a pull up bar would be enough for anyone looking to get reasonably fit.
>>35769605
https://www.youtube.com/watch?v=1NjTWvl8x-U
But seriously, the reason you find it difficult to give up your 'cheat meals' is because you have them. When I went to a training area for two weeks, I ate what they gave me, and by the time I got home, I had stopped craving the crap food I usually ate.
Cold turkey is the way to go.
Lads, I started lifting about 2 months ago but my wide says I'm spending too long in the gym and as a result I'm neglecting her son. What do?
Can I get a quick formcheck pls
bodyweight: 75 kg (165 lbs)
squat: 6 reps 125 kg (275 lbs)
http://webmshare.com/8GP7z
(sorry for not posting the webm directly, I'm too lazy to try to get it smaller than 3 mb now)
>>35756215
what's the general consensus on rashguards?
I do boxing and it's really hot in there, my clothes get all soaked up so I thought this would help and plus it looks awesome as fuck.
