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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
I've been doing bodyweight training for a couple months with little to no improvements in strength. My guess is that I've been eating WAY too less.
How much kcal and protein in grams should I aim for on a daily basis, in order to effectively build muscles? I work out three times a week. My stats:
Age: 23
Height: 189 cm
Weight: 73 kg
How do I quick scope?
>>36471754
People who work out using bodyweight generally need to eat twice as much as a person who lifts because of something to do with your bodyweight slowing down the flow of proteins to your muscles because of all the bodyweight being put on them
do you understand?
It's almost like when you're doing no weight exercises with dozens of reps that you're way outside the hypertrophy range
>>36471841
I might be clueless, but that sounds like made-bullshit
>>36471872
Yeah, I know I should be lifting instead. Problem is that my back is already fucked and I don't want it to get worse.
>>36471922
made-up*
>>36471754
First thing you should consider is that your strength won't be increasing very much with just bodyweight exercises. It's better than nothing, but you likely won't be gaining muscles without something heavy to lift.
But aside from that, you should be eating at somewhat of a surplus with a high protein intake. Macros percentages are usually 30% carbs, 30% fats, and 40% proteins. You want to aim to get as much protein as you can without going over your fat limit or carb limit.
According to tdeecalculator.net, your TDEE is 2162, which means for a surplus you should try eating 2662 calories a day.
>>36471841
this is pure broscience, ignore it.
>>36471922
What happened to your back anon?
>>36471754
How do I get the dumbbells up for db bench press? I feel like I'm gonna fuck up my shoulders pulling up that heavy weight
Who makes the best gym shorts?
>>36472129
Put em on your knees (gently lol) and kick em up
I had a steak slice and some sausages today, yet MFP says I've only had 25g or so of protein. Apparently per 100g of sausage there's 12g of protein and I've had 4 90g sausage so, is there a chance MFP could be this wrong?
400ng/dl total test, 6.9 ng/dl free
23 years old
am i fucked?
>>36472332
Always double-check the nutrition info on MFP with packaged products. But also know that sausage is not a lean meat/
>>36471754
Is there any way to increase volume in the internal pectoral (sternum and up)?
I've read that it's only the same muscle, that you work it out the same etc, that it's genetics... But I don't know, my external pecs have much more volume. Any thing I could work on? I've read that much that I don't really know what to belive and do...
Ty
>>36472355
yes
When I do deadlift like pic related, my back feels fine and all is good in the world.
But when I do barbell deadlift, it's like my back is taking all the weight and gets super tight instantly. What am I doing wrong?
I'm in the gym about 30 minutes after I wake up. What's a good breakfast/pre-workout ?
>>36472407
hex bar is leg dominant, barbell is back dominant
>>36472377
fug
>>36472421
Something small, just make sure it's got fat, carbs and protein.
>>36472407
Maybe the bar is too far away from your legs. I usually have the bar about an inch ahead of my shins/directly above my mid foot. If the bar is too far away your back will not be given enough leverage to pick the weight up.
>>36472444
I can't see how that's possible considering I get bloody shins from that bitch grinding my leg flesh away
>>36472407
Chin up, sit back, tighten lats and roll the Weight to you, engage all muscles in your body and lift
>>36472452
There's the problem: the bar shouldn't be touching your leg at any point of the lift. You're lifting it wrong.
You need to push with your legs first, then pull with your back once your legs are straightened.
>>36471754
How many goddamn [working] sets of deadlifts should I do? 1 or 2? I can always pull my 5 reps on the first set but usually only 3 or 4 on the 2nd. Or maybe that's just damn good too?
>>36472482
Most programs you're only supposed to do one set of the most weight you can do.
How accurate is the fitbit charge HR? Mine shows a lot of burned calories, way more than I thought.
>>36471754
Why the hell do I get blueballs pretty much every time after lifting? Plus my balls get freaking huge. I'm not alone in this, right?
>>36472550
How often do you masturbate?
>>36472407
How far in front of you in the barbell?
Keep it on your shins.
>>36472563
Usually don't ... married and get laid 4+ times a week. I'm not some nofap guy by any means and certainly enjoy porn & jerkin' it.
>>36472576
Don't know what to tell you then. Never had that happen to me.
If I wanna add coffee to my shake should I brew it first of just put a teaspoon in the blender?
>>36472686
why do you want to add coffee? I can guarantee the flavors aren't gonna mix well.
>>36472686
If you can, "brew" a 1/2 gallon of cold coffee and store it in the fridge to use in shakes. Coffee grounds added will make the whole thing taste like coffee grounds (not brewed coffee).
>>36472542
No one here with a charge HR?
I can closegrip press about 40kg+ than widegrip
is it somewhat normal to have less strength on these?
So I'm 200% sure that I could deadlift more weight than I'm currently doing, the only problem is that my back bends a little bit right at my shoulders. What kind of exercises can I do to het that zone and help my shoulders(?) carry that weight?
>>36472862
Your close grip bench press is 88 lbs heavier than your wide grip bench? Maybe you should define "wide" and "close" because my hands are about 2" apart (max) when doing close grip bench.
>>36472884
Close grip is about 40 cm apart
Wide grip close to 100 cm
When I take the EC stack, do I take the caffeine pill same time as the ephendrine pill? With water or what
Kegels routines ?
I'm aiming to drop ~70-80lbs by the end of the year by eating at a deficit. I'm wondering whether or not I should start weightlifting while losing weight. Would it provide any benefit other than burning calories?
>>36472407
not sure if this applies to you, but I found that keeping my hamstrings stretched during deadlifts made a big difference to the load on my lower back. Before you start the lift raise your ass up until you feel the pull in your hamstrings
I've tried squatting for a month now and I realized I simply don't have the mobility, I need to work on that a lot. It'll take several months before I'll be able to properly squat, and my question is what should I seek to do to train my legs instead of squatting? Is there any way to prepare for it?
>>36472956
of course, if you've never lifted before you'll still be able to build some muscle on a deficit, more muscle mass means your body burns more energy, and you will look better once the fat comes off
>>36473009
What's the problem with your legs?
>>36472956
As someone who did only cardio but lost 50 pounds in a year, do weightlifting. Your cardio future self will wish you did
>>36473098
not nearly flexible enough, I can't even get my tights to be vertical without my lower back starting to round slightly
if I go from say, 20% bodyfat to about 10-13%, is my body gonna be covered in stretchmarks?
I want to do it in the space of around 3-4 months if that's even possible
>>36473144
Do the math if it's possible or not.
7% body fat could be a 12 lb loss of fat for 175lb man. 12 lbs at 1 1/2 / week would take you 8 weeks to lose. Yes, it's entirely possible if you're strict. You could even aim for 1 lb/week, eat more protein, lift hard and be in better shape if you time it right.
>>36473143
>I can't even get my tights to be vertical
u wot m8
>>36473144
you dont get stretch marks losing weight unless is extremely rapid. keep a steady pace.
>>36473009
lower back rounding is most likely from form dysfunction rather than mobility.
also you don't have to go below parallel from day one. you should train the squat and learn to go deeper each session. if you're not getting better session to session, you're obviously not doing anything to improve your form.
>>36472912
squeeze for time. do a couple sets.
increase time next session
do sessions daily or every other day.
>>36472908
yes. don't dry swallow.
>>36472871
rows
>>36472862
wider generally should be stronger, but close grip may be stronger if you primarily train that.
>>36472542
never tried, but the more relevant information you had to put in, the more accurate it can probably guess - but will always be a guess. generally though the accuracy, or inaccuracy, is consistent.
>>36472482
depends entirely on your routine and your goal. you should follow a tried and tested routine instead of trying to create your own one before you're even capable.
>>36472470
the bar can and should slide along your legs. the smooth parts of the bar are there to prevent bloody shins.
Am I cutting right? This is my first cut. Trying to get down to about 10-12% body fat. Big goal is being able to see my abs while resting.
I'm lifting, maintaining my strength. Eating at 500 calories below my TDEE. Eating 1g of protein per/lb. About 0.5g fat per/lb and about 0.7 - 0.85g of carbs per lb of bodyweight. No rice, pasta, or bread. Except for a single slice of wheat bread in the morning to go with my peanut butter.
I do a little bit of cardio. I'll run to the gym and back. Which is about 2 miles. Three times a week. Or If I drive I'll hit the treadmill. And run about a mile before I lift. Usually running at a fairly intense pace though. Like running 5:00-7:00 minute miles.
When I run to the gym I'm not really sprinting as I just can't push myself that hard outside. I'm not a very fast runner. Usually running around a 8-8:30 minute mile. Not quite LISS but not HITT either.
Basically am I doing this right? Should I cut carbs even more? Should I do more cardio? I'm like a solid 2-3 weeks into this.
If you have herpes simplex on a lip (like cold sores or blisters) can you have oral and eat your girl out? Will it transfer onto her vagina?
Anyone got a good visual cheat sheet for compound stretches that a beginner could use ? Honestly just point me towards a resource of any good visual stretches would be great.
What the fuck do I eat during a bulk? I'm on my first bulk and I've eaten a shit ton of stuff today (eggs, sandwiches, drank lots of milk) and I'm almost at enough protein but I'm at like 1300/3655 on calories??? what the fuck should I be eating lol it's already like 5 pm
What's an acceptable amount of carbs per day while bulking? Trying to stay as close to a clean bulk as possible and not put on too much excess belly fat. Trying to hit 200g protein a day. What else?
do i not bump the weight up when on a cut? I still can progress right now, but I assume as I continue the cut I wont be able to lift as much.
How do you adjust?
How do you deal with chronic hamstring and glute tightness the day after leg day?
This shit is annoying an pulls on my lower back
>>36471754
was a thread on yesterday about fat girls with some good pictures. but i cant find it in the archive - can anyone provide a link? thx
>>36473720
Try to progress as normal, just realize you'll hit a wall at a certain point and be okay with that. At that point it becomes all about trying to maintain the strength you already have.
It shouldn't be that bad, so long as you're not cutting for a long time, like 5+ months.
>>36473413
A critique:
>Big goal is being able to see my abs while resting.
Be sure to work on abdominal exercises: Visible abs are one part bodyfat and one part strong muscles.
>Eating 1g of protein per/lb. About 0.5g fat per/lb and about 0.7 - 0.85g of carbs per lb of bodyweight.
You don't have to be that precise, probably at 30/30/40 ratio will be more than adequate.
>No rice, pasta, or bread.
You don't have to forbid those altogether, you can eat anything as long as it fits your macros.
>I do a little bit of cardio.
Good! Cardio is a great way to burn calories.
>And run about a mile before I lift.
Bad, don't do this. Save energy for lifting, do cardio after.
>Basically am I doing this right?
Almost, you're on the right track. Remember to adjust calories if you see no change in weight after a few weeks.
>Should I cut carbs even more?
As long as it's less than 30% of your intake, you're fine.
I'm fixing my diet and reducing the fat. I never knew I was eating so much. I'm upping my protein too, should my carbs be higher than my protein cause I can't really get them lower?
>>36473627
I got you fampai
>>36473656
Less fats, more calorie-dense foods. Nuts, red meats, chili, oil, ground beef, pasta, etc.
Also, that's an awfully high bulk number. Height/weight/boy or grill?
>>36473919
Stretch
>>36473964
Your macros should be 30% carbs, 30% fat, and 40% protein.
>>36473987
male 6'2" 180 lbs
>>36473998
Thanks man
>>36474005
Well first off, your TDEE isn't even close to 3000 so you shouldn't be eating that much. According to my calculator your TDEE is 2257. At-most you should be eating 3000, but I wouldn't recommend a surplus of over 500.
>>36474080
thats at sedentary? I work out 6 times a week
>>36474080
I'm 5'11 and bulk on 3,400 a day just to gain 2 lbs a month. Depends on activity level. Calculators are just estimators.
>>36473919
You are working quads too, right?
>>36474080
Working out 6x a week isn't estimateable. I think you're eating too much.
>>36474200
gonna assume you meant to reply to me, (>>36474091) so thanks for the input, any idea how much I should be eating then? 2257 seems really low
>>36474080
>2257 cals
>TDEE for anyone over 6"
nah m8
let alone someone who works out 6 times a week. get out with your crappy TDEE calcs as if theyre actually accurate to any useful degree
>put in height
>put in weight
>I now know exactly how many calories you expend day to day! nutrition is easy
>>36474269
>tdee calculators aren't accurate
They're more accurate than reaching inside your asshole for a number.
>>36474269
then what in the literal fuck kind of metric should I use to bulk lmfao
>want date for last prom
>decide fuck it and cold approach girls and staight up ask them
>high test qt says yes
>can feel the convo dying
I do interesting stuff. But at the same time don't wanna blab about myself. Should I go the comedian route and try to make her laugh alot?
Wat do brahs
>>36474277
>using a ruler made by a baby is more accurate than guessing based on your lifetime of measuring shit because one is a tool and one isn't
you rn
>>36474280
start at 3000 (you aint a small child)
check weight change after 1 week
change accordingly
shit aint difficult
>>36474229
You need to understand what TDEE means. It's Total Daily Energy Expenditure. It's what you burn at rest. You want to eat above this number if you're bulking and below it if you're cutting. Any exercise estimator is going to be inaccurate as to what you actually do, so I'd recommend just experimenting with your calories. You want to be gaining about a pound per week, so experiment with a 750 surplus (3007 cal/day). If you're gaining more than a pound and a half per week, cut the calories by 100. If you're not gaining a pound per week, increase by 100.
Always wait 2-3 weeks before changing your diet, too many fluctuations to tell in just one week.
>>36474310
What are you even arguing? That not measuring at all is better than a rough estimate?
>>36474293
Ask non-sexual questions. Your date is about chemistry, until then just make plans and learn what she likes. Ask if she wants to do anything before or after the prom (IE getting some food, going to a store, getting picked up, etc.)
>>36471922
I'm not bullshitting bro if you don't eat double the protein then you're headed straight to no-gain city
>>36474310
>>36474330
ty bros, i read like everything I could find on fitness related stuff and most was saying tdee but estimating like that makes sense so I'll trying experimenting a little
>>36474156
Yeah, squats and bulgarians
>>36474330
TDEE isn't what you burn at rest titwank you're thinking of BMR.
TDEE is the amount of calories you use in a day, including all activities
BMR is what you use to live
>>36474340
Im saying using a faulty, inaccurate tool to measure (which is most TDEE calcs) is likely to undershoot by a massive margin, because it's based on very little information.
>>36474404
>Im saying using a faulty, inaccurate tool to measure (which is most TDEE calcs)
[citation needed]
>>36474413
[no its not]
>wat do with weak wrists
>>36471754
Is it acceptable to do 3x10 with moderate weight?
(talking about bench press)
>>36473418
Anyone?
>>36473418
I believe that she will get herpes
couldnt finish the last rep of my second set of squats today
been lifting three months, squat is at 215 lbs
i got hammered over the weekend tho for my birthday and feel like that might've hurt my lifting
should i take a week off, deload, and keep progressing
what do bros
>>36474537
Just attempt the same weight at your next squat day. Like you said, you were lifting subpar because of recent diet/alcohol/fatigue. That's not cause for deloading.
>>36474472
Of course it's acceptable. What are your goals though? Strength? Hypertrophy? Something sport-specific?
>>36474399
Ok, I mentioned it because if you're only getting soreness and tightness on the back of your legs that suggests an imbalance. Try stretching and see if that fixes it, else you may have to do some supplementary quad and leg extensor work
>>36474435
Then you're full of shit until proven otherwise.
>>36474293
>interigation
>>36473977
Thanks
>>36474574
I want a big chest.
>>36474601
I don't need a source to tell you you're retarded for thinking a person exercising 6 times a week has the same TDEE as someone who is sedentary. that is undisputed. therefore I can conclude
a. you're a dumfuk, and
b. your calcs are dum as fuk too
>>36474709
>I don't need a source to tell you you're retarded for thinking a person exercising 6 times a week has the same TDEE as someone who is sedentary.
No shit idiot, I never argued that.
I'm tryna watch fitness stuff on youtube, but the only person I know to watch is scooby. Who else can I watch that gives good tips on form, exercises, eating, etc?
Also, question about my routine.
Is it bad to do a lot in one day? I'm currently doing
5x5 squats, 5x5 bench press, 5x5 deadlift, 5x8 curls with bar, 5x5 standing shoulder press, 5x8 bench dips, 5x40second planks, and 5x10 crunches. I've only started working out with weights until recently so that'll explain if it looks bad.
>>36474200
>>36474727
>can't choose between sedentary and working out 6x/week
>gives same TDEE to someone who is sedentary as someone who is active
>stupid as shit
>you're stupid as shit
What would cardio gains look like/ how do you tell you are making progress?
Running further in the same time or less heart rate during the same run?
>>36474783
You're fucking retarded and can't into context clues.
Jesus christ, just read: >>36474080 It even says to eat at 3000!
Did you bother to look at those posts?
There is no way to measure exercise properly, that's my point. TDEE calculators, MyFitnessPal, and all other software will put in an estimate that is almost never even close to what the person inputting it did. And there was no way that one anon needed 1600 calories over his sedentary TDEE.
So this guy, despite the fact he's working out 6x a week (whatever program he's using), I doubt he's burning 800 calories a day. The only way to find out is look at your sedentary TDEE and then add calories until you start gaining weight. There's no other way to accurately do it.
So there you dumb shit, because you can't read you argued all this time for no reason. We even recommended he do the same fucking thing: eat at 3000 and increase if he's not gaining a pound per weak.
>>36474829
that post changes nothing
you think his TDEE is 2257, which is wrong and fucking stupid. anyone with half a brain would know that.
TDEE is not the same as BMR and what you're doing is saying a fuzzy guess based on an inaccurate tool is useful due solely on the fact that it is a tool, therefore must be accurate
>what is a form of 'appealing to authority'
I say he should eat 3k a day because that's probably at around his actual TDEE based on his size, and I don't see the benefit of jumping straight into a massive surplus.
>you argued all this time for no reason
I guess you argued this whole time to demonstrate how retarded you are :^)
>>36474979
>TDEE is not the same as BMR
No shit, I never argued it was dumbass.
>I say he should eat 3k a day because that's probably at around his actual TDEE based on his size
Except it's not and you have no proof that it is.
>>36475001
>TDEE calc = proof
cool have fun m80
>>36475032
Unless you have any source for your estimates, you're just as bullshit as you're claiming TDEE calculators are. I'm basing my answers off of calculators that have worked for both bulking and cutting of hundreds of thousands of people
>>36473977
can I do these stretches while also doing pic related daily? will I over-stretch? is that even a thing am I retarded
>>36474658
Hypertrophy then. 3x10 plus accessories should suit you fine. You know db flies build chest better than bench press though yeah?
hey m8's id really like some advice. I'm a late bloomer, about to be 19 but have bone age of 15 year old. (got tested with x-ray) Anyways, will I stunt my growth or something by starting to lift? How old were you guys when you started lifting and if you could would you have started sooner? Also should I stay clear of protein shakes and creatine?
im 5'3 92lbs, so i dont want to stunt my growth or anything
is there a way to calculate a 1rm or even a 3-5rm of of my 5v5?
190 bench 5v5 wanting to try maxing 2 plates
I'm doing PPLPPLx and wondering where the abs come from
Is it only from squats?
Thanks
Lately I've been feeling a really sharp pain while doing squats and it hurts so bad that I can't even squat the bar. Is there something that could be causing it?
>>36475699
>Is there something that could be causing it?
Probably
How long would it realistically take to go from skinnyfat to ottermode natty?
just some estimates
I just had unprotected sex with my gf and pulled out. She's on her period tho. Am I fucked?
>>36475792
1 year if you stay motivated
>>36475812
>Am I fucked?
She's fucked
(get it? because you fucked her :DDD)
>>36475812
when's the last time you ejaculated?
Is doing shrugs with mixed grip much different/as good as normal. Cus i cant hold heavy shit with "normal" grip
>>36471754
>bodyweight training
>not getting stronger
can't tell if b8 or new but here it goes
Strength adaptation isn't cumulative, your body adapts to the highest stress it has encountered from which it can recover. All you're doing is increasing endurance and not even effectively so.
If you do 50 bench press reps at 50lbs for a month, you aren't increasing strength. You aren't going to be able suddenly lift 300lbs.
1. Anyone got any good infographs or pics about bench, DL, ATG Squat, Chin Up, and OHP grip position and starting position ?
2. Any Pre-PT in IL I got accepted into
UIUC, EIU, NIU, Aurora, and ISU. Which will bring better chances of getting into a good PT school? also how are the chem and Physics professors any good/easy one cause I need to finish part 2 of both Chem and Physics.
3. Will Yohimbine help me lose the fat around my stomach as well?
4. Is shaving pubic hair gay?
If I'm trying to cut should I eat more food on days that I lift?
I eat the calories I burn with cardio and only lift 3 days a week
I read somewhere that I should eat maybe 500 more Cal on the days that I lift
>>36476372
If you want to increase calories on the days you lift you've gotta make up for it by decreasing on the days you don't. Your weekly calories intake should be the same as a regular cut
I wont be able to hit the gym this week, is calisthenics everyday a good trade for my 3 gym days using texas method? Or should i do only 3 days of calisthenics?
I'm in my 20s and my libido has been gone for a month. I don't feel anything when I see qt grills, I don't get stimulated by porn. I want to fap just to release the tension but nothing happens. I can still get an erection but I'm not horny when I do get them if that makes any sense. I'm feeling miserable because of it, what do.
If I do one one ab excersise every workout will I get the same results as doing three excersise twice a week
I hurt my tailbone being dumb so I'm backing off squats and deads until the chronic pain fades.
I'm still able to lift, but SL without squats/deads is literally bench, press, row.
Would there be benefit to intensifying my upper body workouts to compensate for the loss of lower? How might I go about it?
Recently I've been getting these huge cramps on my legs that hurt like a bitch for like 3 minutes. Sometimes I'd wake up in the middle of the night and be paralyzed in pain. It feels like a twisted muscle. I didn't start getting them until I started lifting. How make go away?
I'm terrible at eating correctly. I am attempting a cut and am wondering if anyone could give me an idea of how small my meals should be or if I should just be skipping certain meals.
Is Reg Park 5x5 a good routine?
>>36477894
Yes! I started as a weak ass skinnyfat fucker and in 6 months I gained 6kg, mostly lean mass (I had a shit diet at first).
Managed to run a 5k race without training (never did cardio)
Hit 2pl8 squat
2pl8 deadlift
185lbs Front squat
Weighed dips
All these for reps
I quit lifting for 3 months but I am back at it with the same routine, mostly.
My recommendations are hit abs + hamstrings because they start to lack as you progress.
I did DL for the first time in years. I think working up to 275 lb might have been a bit much since I am trying to make sure I get the technique right. Its been about 4 hours since then, and my back feels a little different than usual, but overall pretty good and no pain. I am in the clear, or could I still wake up fucked w back pain tomorrow?
>>36477272
Drink more water, stretch and make sure you're lifting with good form
>>36476853
Do isolation exercises for lower, or dumbbell variants. Don't skip lower body though as it's got the largest muscles in the body.
>>36477973
>Weighed dips
would it be detrimental to my gains if i were to run about 30 min on my rest days? i go to the gym every other day, and i'd like to run in between, but not idk if it'll affect my health negatively
Is yohimbine hlc natty? Is it any good and what are the potential side effects? Thanks in advance
Every once in a while I get a painful kink in my neck that takes about 3 days to go away. I get the kink randomly while doing a lift. The last one was during pull ups, the one before that was during a bench. Any idea what would cause this?
Taking multivitamins daily: Meme or n o?
>>36478158
It all depends. Realize that your body has a limited capacity to recover from stressors. Lifting is a stressor and so is running. If you're already pushing your body to its limit with your lifting, then adding running on top will be detrimental. If not, then it's fine. But there's only one way to find out, really. If you can keep progressing in the gym while running on rest days, then you're good to go.
Also, some cardio/endurance training is fine and actually quite helpful in many ways, but don't overdo it. Strength training and endurance training are two very different kinds of stimuli and if you do too much running you risk pulling your body in two directions at once, effectively getting nowhere. But just ease into it and you'll be fine. A little cardio will help your recovery - between sets as well as between workouts. It will also increase your general work capacity.
It's all about finding the balance.
>>36478374
Everybody is free to make his own definition of what he considers natty. Although most people draw the line at synthetic hormones of any kind.
>>36471754
I'm bulking currently, but I have to miss a week at the gym.
Should I keep eating at a surplus, or take it to maintenance while I'm away?
>>36476430
Bump for this guy, I want an answer too
>>36471754
What is a sticky and how do I read it?
When losing fat do you have to be really strict with macroes or can you just eat anything as long as its a few hundred calories below your TDEE
>>36478910
If you want to preserve muscle, keeping to your macros is important. For general fat loss without caring about muscle preservation you can just eat below your TDEE.
>>36479004
Thanks brah, I've been eating like 1200-1500 for the past 6 months and lost both muscle and fat but now I just want to lower my bfp before bulking. Scoobysworkshop says I should eat 2000 kcal as long as getting 30+ minutes of cardiovascular exercise every day so I'm hoping it works
Say my TDEE is 2000.
What calories do I eat on rest days and what calories do I eat on lift days? Goal being to gain weight.
>>36479053
Look into PSMF. I'm not saying to follow that program, but it can give some insight into muscle preservation during a cut.
>>36479060
>>36476430
Fresh air, sunlight, magnesium, vit D, AND FUCKING CARDIO prolly just depressed
what's the fat loss range with an eca stack on 1000cal deficit? aiming for better than 1kg a week.
Pretty stupid question but I'm still new to all this so here goes
If I'm training for a mix of strength and aesthetics, if I want my quads in particular to stop growing as soon as I feel like they're getting disproportionately large to the rest of my body, should I just maintain the current weight and volume of what I'm squatting? (Treading water essentially)
>>36479116
What is your weight and bf%? I don't know the formula, but those numbers play a huge role in determining an answer.
>>36479122
85kg 180cm and maaaaaybe 25% doing 1500cal per day atm (1000cal deficit)
I recently switched from high bar to low bar squats because I didn't have the shoulder mobility to do low bar at first. After a set my hands are a bit sore and strained from holding the bar, is this normal or am I doing it wrong?
Also, how often should I foam roll?
>>36471754
How to overcome neck pain while working out ?
And what are the best exercises and movements to train neck ?
Keep in mind that my neck has been fucked up since I was 13 and it hasn't improved since (spent 6 years living with it).
Everytime I cant work out for 2-3 weeks I start feeling some pain in my left knee. It also feels kinda warm. I've had this for a few years already and I had it before I started working out. It goes away after about a week of working out again. It's really not a problem as working out seems to fix it but I'm still curious what it might be. Does anyone of you experience something similar?
>>36479100
>fresh air and sunlight
I live in southern california, I couldn't avoid sunlight even if I tried
>vit D
I take multivitamins everyday
>depression
I've been a lonely shutin for all my life and I was only butthurt about it in high school. I've been genuinely okay with it for a while. Apart from the sexdrive thing I don't feel awful.
All that leaves is magnesium and cardio. Could that really be what's causing this?
>>36479237
multi's don't have nearly enough D in them
>>36479237
Not moving is bad for you famalam
go hiking or get a mountain bike and hit dem trailz
at 20 you really shouldn't have any physiological troubles with your boner and libido, all in you head senpai
>>36479221
Does your neck hurt due to a medical condition, if so I'd advise you to not take any advice here on /fit/ and look for physiotherapist. If not you should try neck curls, high reps low weight.
>>36479271
No it's because of my early gaming addiction (started playing when I was 3).
Now my neck is weak as fuck and struggling to hold my head up.
Thanks for the advice, will try.
>>36473189
>tfw 175lbs at 16% bf
Nice. I'm a DYEL though. So these coming eight weeks I'll be doing the cardio/machine routines to make my muscles get used to lifting. Will thind hinder or help the process? I do a 1600 calorie diet (500 defecit) and go to the gym four times a week. The last two weeks I've already lost 5kg in bodyfat alone.
>>36479288
I'm in the same boat, doesn't help that I have a huge head. You don't necessarily need a head harness, lie down on a bench, place a plate on your forehead and slowly lower your neck about 20-30° . Do the same in the other direction, your chin shouldn't touch your chest, full ROM isn't the way to go here.
>>36479230
Nobody an idea what might causing this?
>>36479325
You should just start doing the actual lifts instead of machines, the empty bar is anything but heavy. Try doing the main lifts with it and see where that takes you instead of hopping on machines.
>>36479441
My PT is probaby smarter and bigger than you senpai. He said starting with weights puts too much strain on my muscles right out of the gate because my muscles aren;t used to heavy weight. He said it would result in crippling mscle aches if I bit off more than I can chew right off the bat, and getting all of my muscle groups to get used to being pushed (by doing high rep low weight) would prevent that. After eight weeks I'm starting my free weight routine.
>>36479527
>My PT is probaby smarter
He really isn't.
>>36479533
How many years of lifting. Post pic. If you're bigger than him I'll consider it.
Got a flight and I just started loading phase on an EC stack. Put it all in the caffeine pill bottle with my stow luggage. Any chance I might be fucked?
>>36479527
>My PT is probaby smarter and bigger than you senpai.
I dont disagree, I'm a DYEL through and through. But lifting isnt the same thing for everyone, so I still suggest you just try practicing with the bar before thinking that your muscles need to get used to fucking lifting 20kg or else you snap your shit like that crossfit guy.
I'm 5'10" and 153 pounds
I have an extremely fast metabolism and have trouble gaining weight
Should I even bother watching my fat intake, or am I fine as long as I get a lot of protein, fruits, and veggies as well?
For an example of my metabolism, when I was a DYEL in high school, I spent a couple months eating upwards of 1000 calories of chocolate a day, just to see what would happen. I didn't gain any weight.
>1/2/3/4
Are these 1RM or for reps. If reps for how many? 5?
Seems people disagree on this but it is important imo
>>36479566
Yes, because you weren't that hungry because you ate 1000 calories of chocolate.
If you want to get big you have to eat big
READ THE FUCKING STICKY
>>36479584
Dyels say 1 rm, swole dudes say for reps
I want to cut. The issue is i play 3* a week soccer and 3* i lift and I have a physical demanding part time job. What is my activity level? My calculated TDEE is at 3500 something, and I feel this is way too high. Im 6'3 and around 240 lbs.
I'm starting out
I can't do 10 kg barbell flys. is it normal? I thought this was supposed to be a heavy lift.
>>36471754
Had wisdom teeth removed. Haven't lifted for 2 weeks. How much do I need to deload?
SL
BP 155
Sq 200
DL 225
Ohp 100
>>36471922
Unless you are incorporating weights your muscle strength will stall. You will see increased muscle endurance. It sounds like broscience but just search pubmed.
I still get doms after working out for about 3 months without missing a single workout now.
Theyre not strong, but not weak either. I dont get them in legs, or arms, its pretty much chest, shoulders and back.
The weird thing is also that it doesnt matter what i worked out the day or days before, its always those 2 areas.
doing SS.
Is this a good beginner/intermediate routine?
Are sardines better than tuna?
Is something wrong with my stomach /fit/
2 bites of oats and im stuffed, i just started eating a big bowl of protein cheerios instead
is there something wrong of me
>>36480541
1) better for what
2) who cares
>is swiss cheese better than parmasean?
>>36480516
yes, should your progression naturally flow into a 5 day PPL. if you were previously doing SS for example, adding 2 days with lots of accessories will be overkill and more likely hinder progress.
>>36480251
could be poor form over-stressing those areas, but if they're not severe doms its not really a concern anyway.
>>36479858
work up in 5s until the weight slows down. use that weight for your next session for sets across.
>>36479845
ebin meme
>>36479736
3500 TDEE for a highly active 6"3 guy is not unusual. keep in mind the suggested intake for the average male is 2500 cals - average male being 5"9' ish, doesn't account vigorous training routines/physically demanding job etc.
>>36479584
its 1RM, but it's an arbitrary milestone so who cares. shit doesn't change once you reach it, you just move the finish line.
>>36479845
>barbell flys
Nice may-may
Can you target hamstrings from home / bodyweight?
My legs are fit, but my hammies lack
The only "local" (as in, less than 30km away) store that had protein closed down. Where do you eurofags buy yours online? Spain preferred for cheaper shipping but anything will do
Worth it for 40 bucks?
It's not going to replace anything but I might use it for curls and on the boxing bag.
>>36475437
Ask your doctor.
Eurofags, other than Decathlon where do can u guys get your whey fix?
can you guys recommend me some home gym shit that will fold away into a closet, and fit decently on my patio (8' x 5.5')
what's the best accessory lift for building juicy delts? i currently work shoulders with OHP and incline bench.
#1 does anyone have the recipe for the super pancakes?
#2 are pre-workout shakes any good? this one in particular -> http://pr.bodybuilding.com/store/univ/lava.html
>>36481845
1) im sure you could look it up. its just eggs, banana, oatmeal and protein or whatever variant of that.
2) if it has caffeine it'll give you an energy boost. had a quick look at that one and it just seems like a shake of simple carbs for energy, which is good, but you can get just as easy eating white rice/pasta with your meal or even a candy bar.
>>36481782
lateral raises
>>36481754
depends what stuff you do. if you do weight training you're gonna need to get adjustable dumbbells/barbells - bands will only last you so long, and then theres no real easy way to increase on top of it.
>>36481552
theyre alright for keeping you moving when you have no other options, or for mobility purposes, but they're not gonna build any size/strength past the base level.
>>36481091
GHR by wedging your feet under something or having someone hold it
I'm a 6'0'' 205lbs fatass. Pic related are my stats.
What weight should I aim to be if I want to be 12% so I can start bulking for gains?
THANKS FAMILIA
>>36481977
I already have a home gym with a power rack and some dumbells. Those particular resistance bands are stackable though which kind of interested me enough to ask about them. I think the big purple one is 50 pounds and then 25 and it goes down to 2.
I might just buy them anyway, just wanted to see if anyone had anything to say about them
>>36481977
thanks thunder
I took creatine for the first time yesterday at ~6pm and I felt okay until morning, when my stomach started aching. I went home, destroyed the plumbing and then I felt alright again.
Today I mixed it in my protein shake and the stomach started aching again just 1 hour after taking it. I only ate some eggs, 1 banana and a chocolate bar.
Could it be the creatine? I'm using bsn dna.
>>36471754
Hello curious anime girl.
I have lactose intolerance and wanted to know, if there's a possibility to get enough protein and still have some money left?
I have up to 100€ a month for food left and I'd like to save the rest of my money for dire times I can suffer as a student.
>>36472421
Similar situation, I have a bowl of porridge and a greek yoghurt.
Why do I get pain right at the bottom of my spine and slightly to the left the first time I raise my left foot after a set of deadlifts? Don't experience any other pain or discomfort.
Are vacuum exercises scientifically proven to work? Are there any scientific studies on them?
>>36481990
Judging from my own results, which may be different then yours, I would say 180-190 pounds
>>36482097
Felt the same while taking it, while also getting some nasty headaches. stopped taking it, but one thing I noticed was that if I took my creatine while eating a large meal, the headaches would be less noticeable.
>>36482469
Maybe your legs are uneven? or could just be that you are sore. If it's more like an overall feeling than I wouldn't worry, but if it's sharp than I would go see a doctor. But it's most likely nothing
>>36482803
Don't even know what the fuck that is. General rule of thumb is don't believe most of what you read/see. The old fashioned way seems to work just fine, lift the weights and drop them down. But then again, I haven't heard of them before, so I might just be wrong.
>>36483020
I need to proofread my shit
Anyway any tips on my workout? been changing some stuff here and there. Also squat's are a no go since my spine doesn't react to good to them.
>>36482803
Why are you even asking this? Look for a study yourself. Im not going to answer your question because I will not go searching for a study for you. I will however at least reassure you with an extra opinion - yes they do work.
>>36471754
copy pasted from another bread
ive started SL recently after a decentgly long time on a shitty brosplit with little progression. when should i be aiming to modify it with accessories. a set timeframe or should i shoot for a max rep weight before adding anything? once i do add accessories, how many/what type? i dont know jack lol
>>36483679
Calculate your stats on http://www.strengthstandards.co/#/
Add accessories when you are close to intermediate.
>>36483695
thanks!
My legs are sore from an intramural game yesterday. Would running again today be beneficial to me or should I rest?
>>36483833
Depends, going on a half marathon or just a jog? Running is always beneficial, but if you are thinking about doing something over 10-15 km then I would suggest taking a nice slow jog instead, for about 5-10 km.
>>36483695
On that, are you intermediate once you match their number for intermediate, or when you pass into the intermediate section?
I'm skinnyfat and yeah sorry but I'm not bulking, I'm at a slight cut.
How do I adjust my lifts with my cut? Higher reps with less weight?
I know I should be bulking, I just have love handles and bitch tits and want to try and lose them before summer comes
Been lifting 4 times a week consistently for 4 weeks now
>>36480516
The sticky has good intermediate programs. If you did SS just go to Texas Method. Don't fall for the "SS is meme" meme or the trex meme. PPLs and brosplits are for if youre on gear
>>36483891
When the green bar passes it you're intermediate. But it's not exact science. Don't rely to much on it. It's just when weight gets "quite heavy" on your main lifts, so adding accessories there is a good idea to prevent stalls.
>>36483946
>PPLs and brosplits are for if youre on gear
Now that's not just true. It's great if you need to cut. But I agree if you go full retard on the volume it's def not for natties.
Is OHP a must in a program if I'm already doing incline bench and facepulls?
>>36483936
Don't take weight off the bar. Do what you can, lower the amount of reps if you're stalling
>>36484003
Yes
>>36484020
Ok haven't stalled yet since i havent been lifting very long and actually progressed in a few areas but I can tell I'm getting close.
Did stronglifts for roughly a year, just switched to PPL.
Fucking retarded question but I've got doubts.
> 3x8-12
3 sets with 8-12 reps or other way around?
>inb4 newfag
>>36484641
Yeah, that means three sets with a goal of 8-12 reps. If you hit 12, up the weight.
How do you not know sets x reps
>>36484641
What seems most logical for you?
clue= same as it was in SL
>>36485123
KIRRA QUEEN
How do I get rid of bacne?
I had acne on my face when I was a teenager, it then moved to my chest, and now I have it on my back. I went to dermatologist, got some antibiotics subscribed, did fuck all apart from making me shit every 4 hours.
I don't do sterons, in fact the only thing I'm using is food. Bacne seems to get worse after lifting, even tho I shower right after to not get pores clogged with sweat.
Wat do?
I know this seems like a ridiculous question, but I don't know how to bend over and pick thinks up without hurting my back. I guess I've just formed terrible habits.
Are you supposed to pull your ass up when you bend over? Like extend the spine? I noticed when I do that it doesn't hurt to bend over, but I don't know
Does anyone have that "god-tier cum" image? Bought all the supps, just need the dosages.
>>36485503
don't have the image, have the amounts:
L-arginine 1000mg x1
Zinc 50mg x1 (DO NOT EXCEED DOSAGE)
Pygeum 100mg x2
Licithin 1200mg x1
Kegels daily x3 (optional)
>>36485446
you're supposed to squat down, grasp, push up with your legs, and then straighten out your back.
>>36485554
Thanks!
I'm getting stretch marks around my armpits from lifting. Is there something I should be doing or does it just happen?
>>36485648
Didn't happen to me, but I started neither fat nor skinny. Were you auschwitz to start?
what's the most amount of weight you can safely loose a week if you're not a hamplanet? No keto or any of that bullshit, just pure calorie counting.
>>36485667
I wasn't incredibly small, probably skinnyfat. Nowhere near auschwitz
Say someone's tdee was 2000 calories
If he alternates between 1000 and 3000 calories every other day, is it the same as eating 2000 calories daily?
>>36485993
Probably not. Too many factors come into play, such as daily exercise, whether or not the food is healthy, but I'd guess he'd just be tired most of the time due to lack of energy on one day and overeating on the other.
Does liquid chalk leave any residue on the equipment, i.e., make it sticky and unusable for others in the gym?
>>36486213
Think it would cause him to gain weight, then?
Or would he still maintain, if it averaged out to 2,000 a day
>>36472407
> using the manlet chariot
I'm bulking on IF, and I've completely fucked up my appetite. I'm always hungry now even though I'm eating 2500 calories a day, in a 8 hour window. Should I go back to eating breakfast. Will I make more gains if I eat breakfast?
I might go clubbing this weekend. Would taking like 20g of creatine a day for the rest of the week give me any benefits even if it's just very short term?
>>36479060
you're overthinking this way too much, you don't eat a different amount on a day by day basis. the whole point is that your diet averages.
if you want to gain weight (clean bulk), take your TDEE and add 500. that's it, eat that on all days.
that's your start. weigh yourself once a week in the morning, preferably after you take a shit/piss and keep track. if it's going too slow, eat more, if it's going too fast, eat less.
>>36483060
minimum of 3 warm-ups. i suggest looking here
http://www.higher-faster-sports.com/warmups.html
and deciding what suits your best.
>>36486316
I think he'd keep the same weight, but it'd less beneficial than just eating 2000 a day.
>>36486348
how many grams of fat are you eating a day?
Is it better to ask /plg/ or /owg/ for a form check?
>>36486623
You can just ask us
How effective are braces/compression sleeves?
Specifically knee braces/sleeves.
Knee has been hurting lately from shitty squatting form, so i'm switching to lunges/deadlifts for a while so it can heal.
Would it help wearing them to the gym?
what do i do after I hit 1/2/3/4
>>36486700
go to a new program.
>>36486666
pls dont hurt me mega-satan
Will this type of workout help me prepare for the muhreens? I don't care about aesthetic or being able to lift a ton, just endurance and general fitness. Also I'll be doing 3 sets of gradually increasing reps.
