QTDDTOT
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You are currently reading a thread in /fit/ - Fitness
Old one is dying
lT FlNALLY FUCKlNG HAPPENED
Some stupid fucking hipster
>park core
Jackass was doing some body weight mid rows (up side down puII ups) and snapped up his fucking neck today
No puII ups aIIowed AT ALL for at Ieast a MONTH in the entire gym whiIe they sort their shit.
>Nearest gym is 27 miIes away
>Can't have a bar at home, door too thin, foundation too weak to support me even at onIy 6 foot 4 220
What's a good substitue to work the back as good as puII ups and body weight mid rows?
This fucking sucks, my favorite work outs and nothing seems to come cIose.
>lf you have a good sub for Iondon bridges that works the same muscIe set just as weII that wouId be awesome too
They aren't aIIowing that either, fuck.
Thinking Iat puII downs, but what wouId be good to repIace Iondon bridge work out?
>Any good suggestions to repIace either with work outs as cIose as possibIe for working simiIar muscIe sets are weIcome
>>36559544
why are the "Ls" from pull ups "Is"?
Also what the fuck are upside down pullups?
Similar to this? https://www.youtube.com/watch?v=Zs-JL_nYrlA
why aren't you using a QTDDTOT pic?
>>36559606
Kind of but the grip is horiz. not vert. which he is doing and you're in more of a sitting position.
You pretty much need a bar for it, but is there a good sub for it?
Question: if I am doing an EC stack, can I take a pre workout with DMAA in it?
From what I understand, ephedra and DMAA behave similarly in the body, so I am wonder if I will just fuck my shit up if I do both.
What's the formula for gaining weight? I forgot.
Something like eat X amount of calories and add Y amount to gain Z amount depending on your weight?
Are Quaker Oats considers steel cut? Ingredients are just oats. No sugar or anything. These are the plain ones
I strained my pelvic floor muscle by doing diaphragm exercises too hard so I tried to massage it through my anus and it did feel better but now my anus is having trouble doing that squeezing motion.
I have no idea what to do
How to get enough carbs? Need around 300 hundred grams of carbs each day. I always fail to hit that number.
what protons are best to eat on a PSMF?
>>36560160
Bread
>>36560160
Why the fuck do you need 300 carbs a day?
1 cup of rice with some honey in it, sweet potato with brown sugar on it. Those should carb load the fuck outta you, some shit carbs, some good carbs
I have a beach trip in December, actually 5ยด11 155lbs 15bf% prob , should I bulk more or begin a cut?
I was thinking to bulk to 165 and then cut to like 12%
>>36560098
Steel cut oats look a bit like grains of rice.
The Quaker ones are probably "Old Fashioned" which means that they roll them. If there's no extra ingredients, all it means is that they cook faster and have a bit of a different texture.
>>36560213
What's your background? Have you been working out for a while?
I say cut to 10%, bulk to 15%, then cut back down. Should be able to hit 10% again by the trip, seeing as you have almost 8 months
>>36560333
Been working out for two years started at 88 lbs, right now doing PPL, and eating 3500cal as supps whey and creatine
Sometimes I drink protein drinks on rest days.
>am I kill?
How do pushup bars help? I feel like I can do more than doing them off the ground
How can I Improve my battle rope endurance at home with no ropes
I can't make it through 4 sets 20s on/10s off x5 without failure
I've just started avoiding them now because I feel like shit when I can't do it
>Eat a caloric surplus on lifting days
>Eat a caloric deficit on rest days
can i do this to lose weight and gain muscle?
i want to lose 20lbs, but also want to increase size of my shoulders, chest and arms
How do I know my maximum weight I can lift? Should I progress normally, or experiment till I find it? Currently at 145 with the diddly lift and squat but I'm sure I can do more.
Have I gained nearly enough muscle to justify going on a cut, or should I be bulking until I actually get noticeable mass?
All weight in pounds :
My body weight varied between 226 and 237 within one week, and lifts are :
OHP : 2x155
Bench : 10 x185
Squats : 1x315
Diddly : 5x315
Pic related is what I look like now.
Been working out for like 8 months now. Not as regularly as I'd hoped but still.
>inb4 clean your mirror
>>36560852
You've certainly gained enough fat to justify going on a cut.
Haven't touched a barbell for a few years now, lost all my gains. SS still the way to start again?
>>36560078
not sure if bait or serious
What is the consensus on eating dinner before or after you work out?
I don't have time some nights to eat after if I'm at the gym late
>>36560852
jesus christ you're fat as fuck.
I don't know why anyone above 20% would even consider bulking, especially a beginner. You could have gone on a cut while still making gains as a beginner.
>>36560981
It doesn't make a difference.
>>36560981
if you aren't a world class athlete on steroids that needs to actually time their meals, then it doesn't fucking matter.
>>36559544
any kids parks around you most have monkey bars and possibly even other things you can climb up
so i've been working out at home and i'm going to start going to the gym if I can Squat OHP and Bench 115 because thats all the weight I have at home would I be fine starting out 1pl8
>>36560428
188 pounds?
I still say cut first then bulk, then cut again. Leave yourself enough time to cut back down to 12%ish
>>36560659
Yeah, there is a pretty good program out there called Leangains, which is exactly what you describe. They have a good macros calculator as well, google that shit.
Keep in mind though, you will lose fat/gain muscle slower than doing a proper bulk/cut cycle
>>36561184
Nah man 40 kg/88 pounds was my starting point, I was living off vodka and redbull
>>36560813
There are calculators that estimate your maximum based on your rep range and weight.
So if you are doing 145 for 5 reps, the calculator might say your 1 rep max is around 180 or something
100+ KG 40ish BMI fag here
So I got myfitness pal a few weeks ago I have been tracking the calories pretty closely, I only drink water. I have had no more than 1,500 calories for over 28 days.
My problem is it's been four weeks and if anything I have gained about 2kg water weight?
What the hell
>>36560852
Unless you care ONLY about strength, you should never bulk to above 20% bodyfat. If you don't give a fuck what you look like, permabulk and go bear mode
Since you are asking, you dun fucked up breh.
Cut to 15% or lower body fat, you have a long as fuck road in front of you.
>>36560944
Yeah, make sure your form is good, and you can get linear progression until you stall. Stronglifts or another linear progression might be better depending on your goals, but SS isn't so bad (just dont follow the fucked up diet plan)
>>36560981
No issue, I find if I try to workout too soon after eating though, it fucks with my stomach, I try to wait 1 hour.
is this ok or is it still hitler?
>>36561205
what the fuck dude, height?
>>36561228
You are counting wrong. Simple as that, your body cannot break the laws of physics. Do you have a kitchen scale? If so, start weighing your food, you are probably waaaayyyy overestimating serving size, etc.
What's your average daily food intake look like?
Fap or no fap? I'm at about 45 hours which is damn near miraculous to me, but I'm forgetting why I shouldn't.
>>36561297
5ยด11, two years ago I was really skelly as u could imagine
>>36561280
Probably fine if your other macros are in line. Just don't eat 15 fucking slices a day
>>36561299
Its different for different people. For me I don't really notice a huge difference, except I am more willing to go after women when I am on no fap. But I don't see it helping my gains significantly, so depends on why you are doing it, for gains or for women? Dont tell me you lift for women?
>lifting for women
>2016
>>36561334
Jesus dude, I am 6'1" I dont think I could possible hit 120lbs much less anything under that. I am glad you are alive famm
>>36561334
You sound like my ADHD buddy. He's mad tall and has that retard strength limit breaker, but he's skelly as fuck when he has the genetics to look like a Greek god.
How do I get my pal to lift rather than drink?
>>36561297
Breakfast
>1 or 2 piece of fruit
Lunch
>Slice of cheese, crackers
Din din last night
>Chicken soup, egg whites, skinless chicken, creamed corn, cornflour, chicken stock
>pig out have like 5 bowls
Then I go on my exercise bike and burn about 50 cal a day
>>36561351
Thanks fampai, was in a rough spot in life but weยดre making it
>>36561367
Also had a shake yesterday
2 bananas and like 80 cal of skim milk
>>36561337
Actually I'm not even at the point of gains. I'm on my very first cut because at 180lbs 5'8" I feel like fucking goron. I've been doing cardio and bodyweight stuff for about a month.
If you do ATG squats, is it necessary to wear shoes with a raised heel or are shoes with a flat, non-compressible sole okay too?
>>36559521
Is it true that taking a cold shower after a workout is beneficial to gains? Or is that just a meme?
>>36561385
We're all going to make it!
>>36561405
You're good then, make sure calories in < calories out
>>36561367
This is really unspecific. And that is probably the problem. What kind of soup is it? Homemade?
What kind of fruit for breakfast? 1 or 2 pieces? You have to be specific
1 single slice of cheese at lunch? How many crackers and what kind?
Your shake has just 1 cup or of skim milk and 2 bananas?\
Just going to throw a few numbers together cause I feel generous tonight.
2 Pieces of fruit for breakfast = 200 calories
Lunch - 1 slice of cheddar 115 calories
10 crackers (ritz?) lets say around 180 calories
Dinner- I am guessing Around 150 or 200 calories per bowl of that soup so 1000 calories
Shake is around 300 calories
So total daily = 1795 Calories
Is that anywhere close to your estimate?
Why does strawberry flavor taste so fucking gross 90% of the time?
What the fuck do I eat with peanut butter? Only thing I can think is either eating it by itself or wth bread, but with bread it's just dry as fuck. Not going to eat it with my oats cuz I put brown sugar in it already, don't know if it'll be any good.
Should I put it in my blender cup and make peanut butter milk? Is that any good?
>>36561621
Eat it on celery, celery is really watery so it helps with the dryness, and the crunch goes amazingly well with some good peanut butter.
Is my knee supposed to crack and pop when doing bodyweight squats? I can do lmao2pl8 squats, and I don't think my form is too bad. But whenever I sit for a while, my knees become stiff and cracks whenever I try to go to depth. It's not very painful, it's definitely a unpleasant feeling
I don't see any way to fix it other than just sit in the atg squat position. But I don't want to look like a weeaboo fuck after watching Death Note
>>36560178
Chicken breast, very lean ham, lean fish, and egg whites
>>36559521
After bench pressing a couple days ago my shoulders been aching and also been sending chills down my arm? Any one have any idea what this is?
Why is it that all protein shakes I try end up tasting like plastic no matter what I blend them with? I got serious mass from ON and I blended that bitch with some peanut butter, milk, a banana, and just a little bit of icecream...I ended up throwing all of it up.
Help me bros, I dont know what to do and I dont wanna vomit up any potential gains.
>>36561677
Shit form?
How do I into /cut/
5"7, 23 currently, was 160lbs now a year and a half or so later i'm 1
200 and never been on a cut, any tips? I know eat less and what not but any supplements to take, how will my gains or strength go with a cut? Also what would be a good goal, 185lbs?
>>36561698
No I screwed up my rotator cuff in highschool swimming and had the same problem but much worse then it currently is.
>>36561682
serious mass isnt a protein shake. Its a fucking weight gainer. It already has like 1200 fucking calories, and you add another 500 or so? Jesus, no wonder you can't keep it down.
Try an actual protein powder, like 100% Whey ON, Double Chocolate is great as is the mochacinno.
ForzaPro makes a few really good proteins, I love the peanut butter banana.
I'm having trouble hitting my protein macros at breakfast.
I don't have a ton of time in the mornings so i usually prepare most of the meal the night before. Egg whites taste gross reheated and chicken is out because I have that for 1 or both of my other meals. I would prefer not to have a protein shake in the mornings but I'm not vehemently opposed to the idea
Tldr: What's a good, fast protein source that goes well at breakfast?
>>36561728
So I added too much? Dude I'm struggling to reach 2500 calories a day man. I need anything i can get. I also have 100% extreme milk chocolate and its alot more bearable but still tastes like plastic, do you think mochacinno is the way to go?
>>36561739
I would just do protein shakes, easy, quick prep. Taste good if you find the right one.
I guess you could make a quiche. Eggs, cheese and spinach baked in a pie dish, heats up well enough. Could add some meats to it or something for better proteins
>>36561787
It tastes like chocolate coffee, its good. You really should get most of your calories from food rather than weight gainer shakes or proteins.
Try mixing it with vanilla almond milk, thats how I like mine.
>>36559521
I have a fitness test coming up in 2 weeks, running, swimming, the sorts.
Should i drop heavy squats and diddlylifts until then?
>>36561739
Egg whites are great in a smoothie. 1 cup or a half cup of egg whites, 1 cup of milk, skim if cutting, whole if bulking, 3/4 cup of 0% fat Greek yogurt. Add a half cup of frozen berries of your choice and you've got a delicious protein breakfast, you could even add a scoop of whey if you want more protein.
Alternatively you could wake up literally 7 minutes earlier to cook the egg whites.
Hey m8s I'm really new to lifting and I feel like shit for asking this but after a certain point should I be flat benching more or incline benching more?
Just bought Liporush DS from GNC today. It has Yohimbine in it, but I feel like I got ripped reading stuff online. Anyone ever taken it?
>>36561201
>do imagesearch of leangains
>everyone looks weird, like odd proportions
makes me not want to do it
recommendation for non-whey protein powder? stuff makes me burpy and bloated and uncomfortable.
How's vinegar on your health? I love vinegar, picked things, etc. I sometimes put a little vinegar in my water. What's this gonna do to me and do I need to stop? I think it somewhat quells my appetite.
>>36562177
Gross. Just stop buying it and throw your bottle away
>>36562177
Vinegar is fucking gross. I hope you are a lizard person because I think you're fucking horrible.
Skellyfag wanting to make it.
My right arm feels tight around the sleeve but my left feels lose and it's bothering me as you can see by sleeve gap in left arm
Is it because of my right arm being stronger than left or is it something else?
>>36562309
>>36562315
Woah /fit/, that's harsh.
>>36562372
you probably stretch it out when you put it on
>>36562177
Despite what a bunch of hipsters will tell you, doesn't make a difference one way or another. It's usually low-cal or no-cal though. I like malt vinegar on potatoes.
>>36561712
Lift as heavy as you reasonably can, best you can hope for during a cut is to keep the gains you have, you almost definitely won't be making any more. Most supplements are a waste. Caffeine is good, might give EC stack a try if you're struggling with distracting hunger pangs. Yohimbe is the only other one that really works, but it's overkill unless you're already really low bf% and have excess belly fat. Goal wise, you can lose max 2 lbs a week without risking loose skin. Set a goal for 185, should take about two months.
>>36562372
>Abercrombie
You need to be 18 to post on this site anon.
>>36562406
I dunno man. I feel it in all of my shirts with that short of sleeves
>>36562428
Wearing old shirts because cheap bastard
How much bulking is too much?
Like, say you hit your protein macros and just go hog wild on the total calories. How much muscle would you gain, how much fat would you gain, and how much of it would you just poop out?
>>36562523
And I guess, more to my point: What I've HEARD from various brotherly scientists is that the most muscle you can pack on is 1/2 pound a week. Do the calories work out the same way as they do for fat, i.e. 1 pound = 3500, so 1/2 pound = 250 calories surplus a day?
So if I'm working out my macros, assuming I hit my protein goals, does anything over 250+ surplus calories a day go to fat and/or poop?
Brahs I've been trying to gain weight for years and the progress has been extremely slow even on GOMAD but my question isn't about that.
I have every symptom of low T except I'm not fat. I want to get my blood work done to see what's up.
I don't see a doctor for routine checkups or anything, I just go to specialists when I absolutely need to.
So here comes the question. I'm on dutasteride that I bought online, pretty sure it's legit but not 100%. When I go to the endo, should I tell them I'm on dut? I want to test DHT to make sure it's working. Would they even care, or would it flag me for insurance or anything? Thinking of lying and saying I'm taking low dose fin to cover my bases, that way if the DHT comes back low there's a reason, and if the DHT comes back high it would look like the fin dose was too low to work, and not because the dut is bunk.
Taking this image as reference
I'm skinnyfat, what should I do to achieve otter?
What body fat percentage is the right pic?
>>36559521
How can I squat heavy 3x5 without getting big legs? all I do for legs is squats and I guess deadlift and they got big
used to do 3x week now 2x or 1x depends on the A or B
also had motorcycle accident in the first week of february and havent trained legs at all since then and wont be possible for a month more minimum because of my knee
how fucked am I in strength loss?
>>36562673
Did that accident also affect your brain?
Any ideas why I keep straining my right adductor while doing heavy sets of high bar squats?
It isn't an issue until I hit a point where I have to grind out a squat to get back up.
When it starts to get to that point there is sometimes a rep that just stresses the fuck out of my adductor.
Finally got off my fatass and started out with some light exercises like sit-ups, and week 4 into it, I can notice my abdomens developing a little. That's awesome and all, but I'm beginning to noticed that the left side of my abdomens are sticking out a little more than the right. Do I have hernia, or is my dominant side just on the left? Might also be because of back problems, but I'm just wondering if anyone else noticed this kind of shit as they were losing some weight.
is it possible to do SS with kettlebells instead of barbells?
Poor fag her
>>36562561
>>36562523
Once your caloric needs are met in order to repair muscle and other body functions whatever is left will go to fat. So no. Pigging out will not make you gain muscle any faster
Failed my first lift today
Had been building up my preacher curl, 2.5 kg each time. Had reached 20 kg and than failed my last set at rep 3 (my rep/set is 4x6). What now? do I try again next time with the same weight, cut down on the weight or cut down on the rep/set? Also what do I do with general plateau, do I deload or keep pushing?
>>36562775
Do a real workout you pussy and stop worrying about little cosmetic bullshit while you still cant even see your dick
Is madcow always monday squats, bench, row?
I just started this week, seems surprising considering SL would switch every other day
>>36562786
Yes. You can also tie your excess piss bottles to them to save even more money on weights.
>>36562904
is it safe to assume 1L of piss is 1kg or should I look up the density of piss?
I am losing around 2lbs per week if not a little more by just dieting, no exercise routine. I eat about 1,000 calories a day of high protein, low carb/sugar. It's part of a doctor moderated program etc etc so It's not me just being stupid and not eating. Essentially a controlled starvation.
Anyhow, would doing cardio in the gym 5 times a week, 1 hour a day at the same caloric intake be of a benefit or hindrance to me? Would it accelerate my weight loss efforts or make me stall? I have about 60lbs to goal weight.
Stats if it makes a difference of any kind
>24 years old
>6'4"
>Current 292lbs
>Work 8-10 hours a day as a warehouse worker in an automotive facility. Repeated lifting of parts ranging from 20-80lbs required all day 5 days a week.
Side note, I do feel a bit light headed at the end of the day sometimes.
>>36561656
thanks senpai, tuna ok too?
>>36562939
why not ask your fucking doctor if he is the one who made your program?
Is it wrong/a bad idea to do barbell rows with curl bars if I'm a DYEL working on noobgains?
>>36562956
MY doctor didn't make anything for me. The doctors/nurse support is through the program I signed up for.
Program name is called "take shape for life". I've asked them too. They don't recommend against it, but they say it's difficult to be certain what would happen as my caloric intake is low as is without adding more strenuous activity into my day other than my job. And that fucking up could potentially stall weight loss for a week or so.
No need to be so angry friend.
>>36562939
I guarantee you are underestimating the calories you are taking in. 2 lbs in 1 week is a fucking bowel movement for a man of your size. Anyways assuming you are losing weight in spite of this movement will only accelerate it. So yes keep moving, drinking WATER, and for the love of god weigh your food to make sure you are staying under your intake goal.
tfw qt korean gf who loves my arms and chest and can't stop touching me
tfw she is devoted to making her ass nice just for me
we're all gonna make it brah
I'm on a cut doing a modified SS (added upper body DB-based accessories and more pulls). About 2 months in.
I've been able to linearly progress on at least an every other workout basis up till now.
Squat 190
Deadlift 210
Press 70
Bench 95
Yes, I have a pathetically weak upper body.
My lifts are slowing down to being able to hit 3x3 or 3x4 but not 3x5 every workout.
Should I deload and not care about the deload #/new program rule or just up my weight once I can hit a set of triples or quads?
Is there a website that will show what muscles each exercise works?
>>36563036
Google.com
>>36563026
You should probably eat more, rest more, stop with all the extra meme accessory bullshit thats just slowing down your progress, or all the above. Those lifts are far to low to be stalling on already.
>>36563009
you could always try it and see how it goes
having so little calories doesn't sound like a great idea though
>>36563021
I'm taking in 1,000-1,100 at most a day. the food on my plan is 100 calories per meal replacement. I have 5 a day spaced 2.5 hours apart.
I then have a 500 calorie "lean and green" meal. I usually buy salads from the Muscle Maker grill by me or from quickcheck/WaWa. I usually come under 1,000 at times because those salads are only around 300 calories.
And 2lbs a week is usually my lowest amount. I sometimes get as much as 4lbs if I stick to the diet all week with no cheat day or cheat meal at all. I verify my weight each Friday morning after taking a leak, butt ass naked. I weigh myself 3 times to make sure the weight is the same.
>>36562704
ebin
no
>>36563087
>You should probably eat more
I'm on a cut. Currently 189lb 6'1" at about 23-25% bodyfat.
Still have a couple months before I even think about going into any kind of bulk so wondering what the hell I should do in the meantime.
>>36563126
What exactly are in these "meal replacements" ?
>>36563096
that's what I was thinking as well. I mean I'm losing weight as is so all I have to do is play the waiting game and stick to plan, but I'm getting restless. I lose my first 110lbs through heavy gym use. Then my next 50lbs on this program I'm on now. With only 60lbs to go it seems asinine to change it up now. But as I said, getting a bit stir crazy. Feel like I'm not making progress towards my goal because I'm just sitting around while my body slowly cannibalizes itself.
I'm on an unwilling cut (poorfag in college with no meal plan) and will be eating very little food until I get paid in a week and a half. I have enough food to last me until then but I want to know if eating too few calories will fuck me up while still working out. I consume between 1000-1300 calories a day and lift 3 times a week and bike or swim on 2 more days. Is this too few calories and should I cut workouts out until I can eat more?
>>36562904
Funny
It's just happened that my mom own kettle bells
Please answer me seriously
>>36563158
they come in a variety of flavors but the nutrition of each is the same with the exception of like 1 flavor but even then, the difference is +/- 10 calories.
Also the shakes as well that I add water to instead of milk. Shakes have the same nutrition info.
Almost like they take the same base protein powder and just mold it into different shapes honestly.
I do 2 bars a day. 3 Shakes a day. 2.5hours apart.
>>36563175
No. What your asking is a joke. If youre not serious enough to get a real weight set or gym membership you arent serious enough to get real resukts.
>>36563158
fuck forgot my pic.>>36563201
>>36563208
I am too poor to buy my own equipment
And there aren't any gyms near me (live in the middle of no where), only own kettle bells
>>36563201
What did you weigh when you started? Im sorry but i find your claim of 1100 calories a day to be implausible. Youd be cracking under the hunger. Unless you also got gastric bypass i dont see you doing this. Also cheat days is like taking 1 step forward 2 step back. Dont do them
>>36563252
I was 450-ish lbs when I started. As for "cracking" under the hunger, I'm not. I've lived with hunger the second I started dieting in earnest and it has become like an unwanted room mate that I put up with.
I'm doing 1,000-1,100 calories a day based on the nutrition information on the meal replacements and the info printed right on the salads I buy.
I'm not estimating my caloric intake. Merely adding up the numbers.
Is it ok if I go out and buy ice cream?
I'm getting tired of eating the regular protein, meat, peanut butter, oats. I need something sweet to cure my cravings from all this stuff.
I'm on a bulk, and I've heard it's ok as long as j meet my calories and/or calories in/out.
Some say the calories is just a meme.
>Literally never going to make it: the thread.
I assuming it's okay to mix whey into yogurt.
But is it okay to mix the whey with eggs and make pancakes?
>>36563392
Yes
>>36563392
No bro you trying to cause an explosion?
>>36563400
Just trying to make a nice breakfast breh.
>>36562631
Eat clean train hard. Cut first then clean bulk very slowly. But basically don't think of it as a cut or bulk.
>>36562609
>I'm on dutasteride that I bought online, pretty sure it's legit but not 100%. When I go to the endo, should I tell them I'm on dut? I want to test DHT to make sure it's working. Would they even care, or would it flag me for insurance or anything?
pls respond
Does being 5'3 and 130lbs at 8% body fat sound like a realistic to you guys?
>>36563547
Yes, being a middle-schooler brings back memories.
>>36563547
I'm aiming for that. Definitely possible but why would you settle for that? How much do you weigh?
>>36563547
Yes look at tiny trip.
If I did 4 reps instead of 5 in my second set of squats and completed the two other sets of 5, should I do another set of 5 to make up for it so I can increase the weight for the next workout day or keep the weight the same for the next workout day and try to complete 3 sets of 5?
>>36563579
I don't wanna get too big and look like I'm trying to compensate for lack of height. What's the most weight you think a 5'3 guy could get with the lowest body fat?
>>36563681
Maybe 155 if dedicated. Also fuck what people think.
Fugg brehs that actually hurts...what do I say back. Like seriously fucking ouch.
>>36563773
>caring what a whale thinks
why
>>36563790
It's still mean.
>>36563773
Ask her if its because you weigh less than her?
>>36562827
Bump
>>36563790
This, why even say anything back? She obviously doesn't want to have to do with you other than teasing you, as she explicitly stated.
>>36563681
>130
>not too big
I'm 125 and another 5 won't do shit. You gotta get to like 140-150.
>>36563660
Here's me failing at the fifth rep.
>>36563773
>letting someone literally physically inferior to you effect your self esteem
Damn
I might be DYEL but at least I don't have delicate sensibilities like you
My appetite is so shit in the morning. I usually have something small in the morning around 9 or 10. Once i get back from gym at 2 ill have a 1000cal meal and an 800cal shake within an hour or so. Then a 1000cal dinner at 8 and an 800cal shake at 9 or 10.
Is it bad that im getting pretty much all of my 4000kcal within in 8 hour period? Is my body able to use all that protein or is it too much at once?
>>36560852
I foresee some disappointments coming your way, when you realise how much smaller you'll get when you start cutting.
>>36563920
are you lifting in sandals? Stop that
lower the weight as little and try some higher volume until you get better and squatting
>>36563773
you type like an idiot so she will think she's superior than you regardless of what you say
Should I test my 1 rep max on rest days?
If I'm skinnyfat, should I cut then bulk or bulk and then cut?
5'10
160lbs
>15%bf
>>36564022
Would it be better barefoot? And alright, I'll lower by 10 lbs and up the reps to 8 for a week.
>>36563920
atg is impressive, you are definitely hitting the weight
but wtf, flip flops?? are you kidding me? you're standing on little foam pedestals. no wonder you are so wobbly and unstable throughout the video. at the top of each rep it looks like youre going to fall backwards and crack your spine
lose the flip flops
you should have known better
>>36564084
Alright I'll go barefoot next time.
>>36563942
Yeah I have the self confidence of an angsty teen. Is there any books I can read to help me become a tough guy. I'm thinking of joining the military.
>>36563773
Win her over op. She's still just teasing you.
I'm bored with SS and want to be lifting more than 3x/week anyway because it turns out lifting is fun as shit.
I also want to drop some belly fat for the summer.
Is it possible to switch to a more intense routine while cutting, or at least while bulking less aggressively?
>analyze my rookie diet and find out I'm not eating half the protein I should
>mfw going to have to buy whey and start doing two scoops
>>36564173
c-cardio senpai?
>>36564173
If you intend to increase the frequency of your workouts, I wouldn't start a cut until you get a better idea of how much your body will need under the new regimen. Bulk less aggressively, or eat at maintenance. Or just keep doing what you're doing and add in extra cardio.
>>36564121
>no confidence
>will read books to get confidence
shit nigger, go climb a mountain
Are any of you on HGH and where can I get it?
>>36564224
>two scoops
CMON ANON LET'S GET BIG 8 SCOOPS 6 TIMES A DAY CMON
>>36563979
bump
>>36563026
There are a lot of points where you will miss reps in SS, just simply repeat the weight next workout until you hit all 5 reps, if you have to repeat it for the next 3 workouts, deload 10%. .
>>36563660
This happened to me many times on SS, Normally, you would only keep the weight the same if you missed more than 3 reps, but I kept it the same if I missed any of the 15 reps just to be safe.
Anybody take Dianabol? Does it work?
So why exactly do two of the most popular strength programs (SL & SS) advocate squatting 3 times a week? Do squats help your ability to lift shit and perform that much or is it just that you can train legs more often and make gains more often than you can chest, shoulders, or back?
>>36559544
Did he died
>>36564599
It works the legs and core, which both make up a lot of the muscles in the body, and working them that much helps the other exercises because your body is engaged in a lot of development, so it just bleeds over to all parts.
>>36564599
Basically, you need fewer big movements to train the lower body than you do upper. You could bench three times a week and be fine, but you'd be sacrificing your press to pull it off. That's less of an issue with squatting.
And yeah, squatting really is damn useful for a lot of sports and for overall lower body strength (a bigger squat improves just about every other lower body movement, at least in beginners. That's much less true of the other main movements).
>>36559521
I'm more interested in the vertical lines of the abs that the horizontal ones. Is there any way to make them stand out more?
>>36562631
>tfw dyel going from skinnyfat to otter, slowly.
>tfw otter is my goal.
Ayy
>>36564599
Your thinking is flawed. You're grouping the entire lower half of your body into one (legs) while at the same time seeing your upper body as a bunch of individual muscle groups...
Aside from that, realize that a session consisting of squats, bench presses and rows are actually only 1 exercise for your lower body but 2 for your upper body. You're hitting your legs, your pressing musculature of the upper body and your pulling musculature of your upper body every session.
And also, if you want to be able to display some real world strength for spots or whatever, squats are good.
>>36560456
that's what you're supposed to do if you can't reach your protein goal in a day.
I injured the knee and went to the doctor for it. The doc told me I can do any exercises as long as they don't hurt.
Conventional deadlifts and squats hurt but sumo deadlifts and power cleans don't, can I just swap out conventional deadlifts and squats for sumo deadlifts to minimize strength loss? I would pretty much be doing sumo deadlifts 3 times a week instead of 1x conventional and 2x low bar squats.
>>36565046
Sure, it's much better than nothing. Also from a healing perspective (moving beats resting). Although it might be wise not to try to push progression too aggressively. Ease into it and see how it feels.
How do I get fuller looking biceps? My biceps seems thin compared to others.
>>36565169
1. Work the short head of the biceps brachii. One way of doing this is to perform preacher curls with a narrow elbow placement but a wide grip using a straight bar. If it feels a little awkward you're doing it right.
2. Work the brachialis. Do pronated and neutral grip curls. It lies beneath the biceps and pushes it out.
3. Realize that many (most) people who lift weights have horribly internally rotated shoulders, making you see their arms from the side even when viewing them from the front. This makes their arms look bigger than they actually are. It's not a good thing though.
>>36565169
Hang a chinup bar in the doorway to a room in your place (like the bathroom) and every time you pass through do narrow grip, slow chinups to failure. Eat at a surplus.
i want a fat, juicy, plump ass. what exercises besides squats and deadlifts will help?
>>36565307
deadlifts won't help your ass, deadlifts are a useless exercise.
>>36559521
no mood for anything
pretty depressed
life going to shit, can't study for uni
spend all day literally staring at the screen and wasting my time away at csgo (i dont even want to play ij ust have noting better to do)
really hard to maintain erection, have had problems with 14 different girls
hard to keep erection when fapping as well
had to break up with a girl cause ED.
should i get my hormones checked?
>>36565325
also forgot to add
difficult to make gains, all my "bro" buddies reach me or surpass me while doing stupid bro-tier shit
and muscle wastes away as soon as i try cutting.
Wouldn't it be a good core exercise to just place a heavy ass-bar on your traps and stand with it for some time?
>>36565313
It's cool that you don't like the deadlift for whatever reason, but that's a bullshit thing to say.
>>36565313
how are your curls going?
>>36565313
Lol.
Spot the small guy.
Senpais, I have a question. How do Hamplanets fund their habit?
It's just... how? How do they find the money to pay for their Food Habits? Can you imagine the sheer amount of calories it would take to maintain all of that blubber?
If I tried to eat that much I'd bankrupt myself!
>>36565325
test and estro check at least, if doc doesn't want to send you it should be like 30bux at most
>>36561978
They hit different muscles, so do both. You won't be able to lift as heavy on an incline so don't focus on getting equal weights for them.
Question about diet. Lately I've been paying close attention to how much protein I consume and generally eating well. Since then I've felt fucking amazing. Like I can bust out extra sets, run, life is generally really enjoyable right now. But I can't tell if this is a placebo effect or not. Has anyone else reviewed their diet and generally had major improvements doing so?
>>36565423
It's the only thing they pay for.
With welfare.
>>36563171
Your lifts might have to go down a bit, but as long as you keep working out you won't become a shriveled skelly.
>>36564444
Since y'all ignored the fuck out of my question (and my quads), I'll ask again.
Does Dianabol real?
>>36565339
Myostatin
>>36561621
put it in greek yoghurt
unironically very good
What is the best way to train delts?
I've just recently found out upright rows may cause injuries so my routine is a bit short.
I've been doing OHP & front raises too but I feel some clunks in my shoulder when I do. Tips?
I'm trying to figure out my TDEE. I'm 6'4" and 210 lbs. I weightlift about an hour daily (5 day PPL) and run 4 miles in about 33 min. What should I put my activity level at?
>>36565914
this
it tastes kinda like snickers ice cream
it's fucking great
>>36565917
Seated dumbbell presses. I do them after ohp and they're definitely helping.
>>36562635
27.32% according to my pet platypus
Is it possible to have high test and be introverted?
Like having good lifting genetics, naturally lean body, athlethic talents, manly face and being a social loser at the same time? Not saying that I'm like that, just wondering if "failed Chads" really exist.
>>36562635
>>36566034
hmm weird, mine said 26.65%
what do you feed it?
>>36566062
Maybe
>>36566071
1 scoops. Thinking of putting it on pic related though.
Had a massive binge day today, probably went several thousand over maintenance. Assuming I was following a strict cut before, I shouldn't gain any weight right?
Did cardio + lifted 4~ months on greyskull starting from total sedentarism, lost 15kg, stopped for a few months again.
Getting my ass into gear again now, question is, is there some kinda tuning or a specific routine I can do as I lose weight rather than the standard stuff? Lifting was pretty discouraging while losing weight quickly, I stalled right away.
My Ohp sucks ass, I progressing pretty well, but all of the sudden it just stopped, and now I'll be lucky if I can do .5 pl8 for 5 reps. How do I fix this?
Does anyone else have a PPL routine similar to pic related? I like doing this one, but I feel like I've been using it for too long
>>36559521
>be 7/10 with a degree from a tier 2 school
>have pretty good job in amazing industry (private equity)
>22 y.o., will make over $130k this year and it's my first job
Now here's my question
>been talking to 8/10 qt3.14
>she goes to an ivy league school, is a sophomore, and has already presented research at one of HYP
>she seems really into me
I keep thinking there must be something wrong with her. Gonna meet her for drinks and see how that goes.
Hello /fit/
Just a quick thing, didn't want to start a new thread for this and kinda not /fit/ exclusively related.
I'm searching for a motivationnal post on /fit/ (or something else, can't tell, found it on /fit/ the first time) about some dude with a limp dick who had a gf. The gf in question didn't leave him when he couldn't get hard and he thought of leaving her when he got ripped/worked out/whatever.
Then some anon answered to him that he was an asshole for wanting to cheat on his abstinent GF who waited for him when he had such a weak penis. That the dude could just go the easy way or carry on through obstacles because real pleasure would come by going through life and having hard times, pushing oneself over one's limits.
Thanks in advance /fit/, you'd be very nice
How many reps do people do for ab wheel?
I've been doing 4x10 for no particular reason other than it's easy to count. However I kind of think I could probably go higher, I'm just kind of lazy and do it at the end of my workout.
Should I do sets to failure? Or try something like 4x20?
Just started lifting last week. I was so sore after each workout last week, it felt great. Lifted yesterday but today I'm not sore at all. Did I not work hard enough yesterday?
>>36559521
I'm unable to fuck without kissing. OTOH I'm able to fuck both men and women, regardless of age and appearance, if we kiss.
This makes it pretty difficult to fuck bitches, given that usually they don't kiss. What do?
>>36566448
Your body's getting used to working those muscles hard. It's a good sign you're not sore. Carry on, keep adding weight until you can't follow linear progression and switch (2 x bw in deadlifts ; 1.5 squats ; 1 BP is a good marker to change program).
Do I add my post-workout shake's calories into my calorie app?
One shake is like 950 calories, and I'm on approximately 1900 a day. Trainer says don't count it, but I have a nagging feeling that those calories don't disappear just because I drink it straight away after training.
>>36566448
Just make sure you are increasing volume every week consistently. Soreness is not a good indicator of effort.
>>36565307
Z U R I C H
U
R
I
C
H
>>36566458
>>36566496
Thank you.
>>36566494
>One shake is like 950 calories
nigga what kind of shake is that
also yes obv count them
>>36566566
Redbak Complete Protein.
Yeah, that's what I thought.
>>36566554
Volume is generally worked out by reps*weight btw. So you can increase volume but keep weight the same etc. If you find that stuff interesting have a look at a website called strengtheory and youc an get a better grasp of how programming works and why.
Is the 10 minutes of warmup cardio the PT told me to do just a meme?
>>36566617
Thanks again, I'll check it out!
what would cause an insulin spike? I want to run eca/y while doing IF and I'm wondering if ON protein powder causes a big spike
Need a good 4 days a week routine.
pls
Does fruits a big no for cutting?
pic related
How do I make my hands tougher? I could probably cut them by blowing too hard on them
>>36566870
>wondering if ON protein powder causes a big spike
It does.
If you want to run yohimbe then you must be 100% fasted.
Can you mix like a lot of protein shake at once to be had throughout the day? (ON specifically)
I'm having surgery soon and will only be able to drink 1/4 cup at a time, which seems extremely difficult to find the ratio for.
Or are there any good ready to drinks with good protein that don't have shit tons of carbs? I can't have much sugar or any starches after surgery and I need to make sure I hit my protein goal on a liquid diet.
>>36566494
>950 calories
What the hell do you mix your protein powder with? Maple syrup?
Jacked up my ankle from running on the trails. I'm hoping to run a marathon this October. If I give it a week or two to rest, will I still be able to train for this marathon?
I'm currently doing ~25 miles per week. My plan is to run Hal Higdon's Novice plan
I worked arms today, when I went to lift my bookbag I had to try with all my might, I have limp noodle arms. Does that mean I had a good workout or is it something else because they aren't really sore, they're just weak
>>36567103
if I take yohimbine at 7 am, and don't drink my shake until noon am I good?
I get groin pain when I do heavy squats, what could I be doing wrong form wise?
doing a very small cut while skinnyfat.
already seeing progress as my tits are turning into pecs and my arms have gotten a little bigger
I'm worried that I'm going to stall soon since, I'm cutting. How are you supposed to progress or add to your weights if you are cutting?
>>36567234
This. One shake is about 350 cal for me. What the hell is in yours?
What is the best combination of exercises to replace squatting? I started getting pain in my right hip flexor area at the bottom of a squat (or if I pulled my leg up against my chest) about 5 months ago. It hasn't gone away and physical therapy isn't doing much, so I'm finally giving up hope. I've been doing leg press and leg extensions -- is there anything better or something I can add?
What is the best way to program OHP when running smolov Jr. for bench? Or what have you found to be the most effective for at least maintaining your press strength during this program?
>>36561124
No IocaI parks around, smaII towns far from each other (mid west here, just moved and everywhere here sucks)
>>36564628
No but the peopIe that were there said they heard a reaIIy Ioud snap and said they couIdn't get the sound out of their head.
He was doing this in the most congested part of the gym too, so not onIy were a Iot of peopIe around to hear it, but it was so Ioud that everyone around couId hear it even with the music going and everyone making noise and taIking.
Must have been pretty fucking Ioud. No one knows how he's doing. He's with Iike 7 other hipsters there and no one reaIIy taIks to them.
How do I know if I am skinnyfat or just fat? I look skinnyfat to me. 5'7, 18 and 165 pounds. Also is there anyway to reduce the stretch marks from my biceps? used to be 250+ pounds
>>36567673
Easy
>There's no such thing as skinny fat, you're fucking fat, you fat fuck
>>36567685
I might be fatter than I should be but if I cut down now wouldn't I turn into a skeleton? I got little muscle mass because I was retarded and crash dieted for 6-7 months.
Someone mentioned in another thread about shaving their ass so it dont stank no more. Any tips?
And what would you tell a beginner who just signed up to the gym?
Is Texas Method really the best post-SS routine for mass and aesthetics? I'm adding in reverse curls 2x weekly, chins and hanging crunches
Staying up all night to watch the csgo major, how fucked are my gains? Would it make up for it if I got 7 hours during the day?
>>36568009
Cutting btw
When you say a bowl of oats, how many cups of uncooked oats you mean?
I struggle to eat 3/4.
By the way, can I make them with milk instead of water if I am bulking?
>>36567735
The best piece of advice I could give out is to go in there and do your thing, and don't give a fuck about other people. I can't tell you how many workouts I ruined by feeling insecure and paying attention to other people.
>>36567773
No, of course not. TM is to keep going more towards the powerlifting route/break through your lifting plateaus.
Go on a Push/Pull/Legs routine or an Upper/Lower split. Check out Candito.
>>36568009
you have to decide what is more important for you, escapism through a videogame or having a good body.
