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You are currently reading a thread in /fit/ - Fitness
Is 5'11" manlet?
Okay I been doing a bro split because I'm retarded. Can someone explain why is that bad, and I plan to follow gray skull, wouldn't bench of every workout and and row lower my performance for doing sets?
Do you guys have any good multi vitamin suggestions? I like eating the same thing over and over, just how I eat, so I'm worried I might be depriving myself vitamin wise. Suggestions? Do they all have calories and carbs and shit I have to look out for? I eat pretty good, just wanna cover my bases.
Fucking shin splints
What do I do to stop them?
I've been running on a treadmill only twice a week and they're absolutely awful.
New shoes? Run outside?
>>36718669
anything below 6'4 is a manlet
>>36718669
in real life, no. 5'9-5'11 average
6'0+ tall
5'8- short
Good workout routine whilst cutting? Too fat to do any type of bulk to increase what muscle I have and need to lose fat before attempting a bulk
>>36718669
no
>>36718681
if just begging do SS for a few months then ppl this is basic
>>36718686
most of them are useless desu
eat a lot of vegetables and you will feel better and not be deficient in anything
I have a barrel chest from a respiratory issue, and my core is getting pretty thick from the compound lifts. Would doing stomach vacuums help keep me from looking too thick? My bodyfat isn't too high, so it's not really a matter of that
>>36718814
You need to extend your Arch in your foot. When I played Australian rules as a kid the physio would strap my foot in a special way to help stop it. Basically lifting the big toe back and strapping the foot with a bigger arch.
If the physio is not an option then get a pair of running shoes you dont care about and put a quarter of an orange under your arch and run that way on grass. Feels weird as fuck but it actually starts to strengthen the muscle just behind the shin that is causing the pain. Also acupuncture helped with mine
>>36718814
For me, rest. But some people report being able to 'run through them'. It was fucking annoying, but I had to wait for them to go away and then start back slowly.
Proper running shoes and running form will help prevent them when you start up again.
I'm on my second day of dosing up on yohimbine, how do I know if I can handle the sides? 2 pills feels no diff from 1 so far
>>36718872
>sticky
>ss
>sl
>>36718940
SL?
>>36718960
Starting strength
Strong lifts
Read the fucking sticky m8
>>36718917
>quarter of an orange under your arch
Hmm.
I don't think I'll be able to get to a PT but that's interesting. I might use a tennis ball instead. I definitely have flat feet.
>>36718681
Brosplits generally workout one muscle group only one time a week.
Generally with fitness, 1 muscle one time a week isn't enough. Working out muscles twice a week is generally preferred. Basically, the way I understand it is that: your muscles start rebuilding itself for up to 72 hours (for the top 1% of the top 1%, on average it's 36 hours), and then since it's fully repaired, it doesn't make sense not to train it again. It's just going to wait 5 days until the next time you train it.
What's preferred is train your entire body. Wait 36 to 72 hours, train it again.
Literally any one that's buff and doing a brosplit is probably on roids, or really fucking dumb.
>>36718885
I guarantee you are probably fatter than you think.
>>36718928
You know by taking 3 pills and finding out. Idk what you expect us to say.
>>36719092
DEXA scan a few weeks ago had me at 12% bodyfat. Calipers have so far been consistent with that, give or take a percentage point
>>36718642
How many sets per muscular group is the best for hypertrophy?
looking for a deadlift form check. I know im doing it wrong but im not sure what to change. This is about 80% of my 5rm.
https://youtu.be/J8lkvLI5iq8
>>36719154
Knees are too far forward. Are you wearing heeled shoes? If so, stop. Your shoulders should be slightly more forward, directly over the bar. Your back isn't fully extended before you begin the rep.
This is what your current set up looks like, right before pulling.
>>36719154
Your hips are a little too low, your neck needs to be more neutral with your spine, and your back is rounding on the pull
>>36719246
cool, thanks. I am wearing squat shoes but you literally get banned from my gym if you take your shoes off. Should I just do every lift in converse? Will definitely work on the setup.
>>36719251
will raising my hips more help with the back? I definitely didnt know I was doing that til i saw the video
>>36719267
>will raising my hips more help with the back
It should a little bit, as well as setting up correctly. With a bad setup, you try and leverage the weight up which tends to cause rounding if you're otherwise strong enough to perform the lift at that weight
Is
Sun:Bicep/tricep
Mon:Abs/back
Tues:Chest/Back
Wed:Break
Thurs:Bicep/tricep
Fri:Abs/shoulders
Sat:Chest/back
A goodworkout?
Not sure if u can classify it as a brosplit since working muscle groups more than once a week.
6,2ft
152lb (69kg)
Been going to gym for nearly 3 months gained 22lbs from skelly
What would you change fit
I just started on Creatine and I've been using Finasteride for 2 years now, can I still say I'm natty?
>>36719302
Awesome. This is an extremely easy weight for me so I should definitely be able to implement that stuff without too much of a problem (took a major deload due to back pain)
>>36719246
Need to look more like this. Knees more back out of the way, by issuing the hips back and loading the hamstrings. Shoulder is directly over the bar. I just fully extended my back and really locked in my lats, pulling the bar in tight.
Watch Mike tuschsherererer's video about lat activation. Watch a rippetoe video where he talks about "squeezing the chest up". Do both in your deadlift set up, and it will be much better.
>>36719324
i REALLY hope this is bait
>>36719267
Wear squat shoes when squatting. Put on the converses for deadlifts.
>>36719337
thanks so much dude this is gonna help immensely
>>36719324
You already made a thread about this and were told to read the sticky. Kill yourself
>>36719356
literally never posted on fit before
>>36719351
carrying shoes around the gyms gonna suck but i guess i gotta do what i gotta do. Thanks
>>36719371
Fuck off >>36718341
>>36719324
No, that's stupid. You don't need two arm days, zero leg days, and two consecutive back days. This is basically a trisomy routine.
Do PPLPPLx.
>>36719373
Get a small gym bag. I have a gym bag with an inzer belt, dip belt, shoes, chalk, straps, nose tork, caffeine pills, athletic tape, and various other shit.
>>36719389
Thats not me u fuck. He said he was 6ft and im 6,2
>>36719391
>leg days
Fuck legs. Im doing this for aesthetics, hoes dont look at muscular legs and say "Oh yeah he has hot legs i wanna fuck that guy"
>>36719469
never fucking post on this board again. You will never look good and never get laid. Come back when you have actual drive and common sense.
also bitches LOVE a nice ass and hamstrings, fuck u on about?
>>36719493
too late. already got laid.
Lifting for surplus hoes
>>36719512
you are the stupidest person ive ever interacted with on this board. Not exaggerating. Congrats i guess
>>36719469
I've had multiple chicks complement on my ass and legs. You look fucking stupid with a muscular upper body and tiny Chechen chicken legs. Literally everybody makes fun of those people (even non lifters). If you want to be stupid and look like a faggot, go ahead.
>>36719469
>>36719512
Retards like this are why the average /fit/izen surveys come back with more than half of people lifting for less than a month. Here's your (You)'s, so just kill yourself
how much should i be deadlifting before i power clean on SS?
>>36719373
I usually go barefoot doing deadlifts. Doesn't make sense to me to bring two pairs of shoes.
>>36719596
again my stupid fucking gym bans for that. Chalk too lmao
>>36719542
The question makes no sense. If you can powerclean the bar, then start learning to clean. There isn't an entrance deadlift exam to sign up for power clean class.
Does anybody else here get shit pains before a massive one?
Ever since I started lifting and trying to eat more occasionally I'll get something very similar to a cramp but inside my colon and have to sit there in quite literally debilitating pain for 10 or so seconds before I'm good again.
Whenever that happens I get up to push one out and its always massive, both in girth and length (sticking upright out of the toilet, about 8 or so inches in circumference maybe more).
Should I be worried or nah?
>>36719688
Up your fiber and drink more water
>>36719681
if i can only dead 70kg, would i be able to power clean 60kg? because for bar height purposes i should be on at least lmao1pl8 correct?
>>36719604
The fuck kind of gym you lift in?
My bp stalled at 185 lbs. Thing is I mostly feel it in my delts- is that normal or could it be shitty form contributing to my plateau?
Skinnyfat fag reporting.
Currently 4 months in first cut, doing SS and cardio. What's the optimal weight for a 6'0" guy to cut to, before I should start bulking for mooscles?
>>36719092
So just go up to 7 pills and hope I don't die? There aren't any warnings before hand other than boners?
New to /fit/, and I asked this in the previous thread, but never got an answer.
I just started going 5 days a week to the gym. I'm going to alternate 3 days of Stronglift 5x5 with 2 days of cardio, and try that couch to 5k program on a treadmill.
Would that be sufficient for a beginner and a fatass like me?
How do I make new friends at the gym?
>>36720027
Sounds Gucci, just don't fuck up your knees if youre really fat. Also get enough sleep
>>36720044
My upper legs were burning a bit after doing squats for the first time. But I guess that's normal?
I've been doing SL for like 6 months and even though my lifts have been going up I haven't been getting more swole
Besides eating more is there anything else I should do? Should I switch to another routine?
>inb4 SS Gomad
>>36719760
No. Does your gym have bumper plates?
>>36719968
Your form is probably not great. Post a vid.
>>36719974
There is no "optimal weight". Just get lean enough that you're not disgusting, then begin a 500 cal surplus while lifting. Post a pic.
>>36720024
You'll feel anxious and irritable and will be tachycardic and twitchy. You'll know when it's getting to be too much. It's not like you will feel great at 6 pills and then die from an arrhythmia at 7. You will feel shitty somewhere in between.
>>36720096
Yes, that's normal.
>>36720158
How much weight have you gained and what are your lifts at?
>>36720205
>>36719974 here.
Currently @ 196lbs
Thinking i want to cut down to around 165 or so.
So I'm starting to do SS, but can I do 4 days a week rather than 3 and just skip squats one day to let my legs recover? I play ultimate frisbee so I get cardio at practice 3 times a week, but I just don't have anything to do the last day.
>>36720233
Alright thanks brah, my bp was really high last month so i tried to get it down and it was a steady 111/65 or so when i decided to start and ive dropped coffee just in case, unless taking a caffeine pill is necessary with Y
>>36720235
Idk about 30 lbs bruv. You're gonna be pretty skeletal, and likely won't look much better than 175. You gotta keep in mind you don't have much to cut down to.
>>36720240
Sure. There's not really a problem with beginners lifting 4 days a week. I won't even tell Rippetoe.
>>36720285
So, cut to about 175, clean bulk for muscle gainz, then cut again to sculpt?
>>36720233
>>36720096 here. Good to know that's normal, at least.
But looking at the questions from another anon below, are you not supposed to lift where you're already fat? Or am I not reading this right?
>>36720233
Gained 40lbs from DYEL 120 to skinnyfat 160.
Currently benching bodyweight, squats around 200, Rows 1plate, and deadlifts 1 plate.
how autistic is wearing this hat
OK, so I've been lifting for nearly a month but my gut bulge seems to be getting worse. I've done a bit of research and while I was initially thinking it was APT, my pelvis is quite neutral if anything tilted to the posterior. Other than subcutaneous fat (which is I sincerely doubt since I'm so fucking skinny everywhere else); I think my Transverse Abdominis has simply given up.
How can I strengthen it? I've read stomach vacuums but they don't really feel like they are doing anything. is there are specific compound exercises that would assist in sucking it all back in?
Is it possible to lose more muscle than fat while cutting?
I know it isn't possible to spot reduce belly fat, but how do I do it (without dieting)?
>>36720336
Cut until you don't look disgusting. I'm guessing that weight is 175, but you'll have to find out.
>>36720377
WHEN you're fat, or WHERE you're fat? What exactly are you asking?
>>36720380
It you've gained 40 lbs and are squatting 200 and benching body weight, you've clearly made some gains, though a lot of it is fat gains. Why is your deadlift 1 plate? It's not physically possible for you to squat 200 below parallel for reps, yet only pull 1 plate. Do pull-ups if you're not already. Don't be scared to do calf raises and train your arms directly either.
>>36720400
Are you certain you're just not fatter?
>>36720431
Not really, if you're strength training and keeping protein high. Only way it could happen is if you're already like 2%, or you get severe rhabdo or some shit. It's not gonna happen if you're lifting, getting protein, and have a reasonable deficit.
>>36720462
Surgery.
>>36720205
no bumper plates unfortunately. the one gym that did with 30kms has closed down.
Ive put on 45lbs in 10 months. From 145lb to 190lb at 6'0. Good or average or poor progress?
>>36720540
Basically, practice with just the bar for a bit. Try adding 10s, and putting the bar on top of some plates so that it is roughly the correct height. Keep doing this shit until you are ready for 1 plate.
>>36720560
Depends. If you're still lean, that would be incredible. If you just got 45 lbs fatter, then you fucked up.
How do I do hip thrusts without looking like a perv?
>>36720573
One of those fancy scales said i was 9% body fat but im quite sure im closer to 15-18 judging by definition. I kind of want to start my first cut but im only 10lb away from 200 so im gonna go for it.
>>36720626
Yeah, fancy scales aren't very accurate.
>>36720621
You don't. You could just do SLDLs or weighted hyperextensions if you wanted.
Best grip for a deadlift? My current weight is tearing the shit out of my callouses.
Also how accurate are those fat tester things at the gym? I strongly declare bullshit, but I'm generally curious.
>>36720762
Weight in the fingers, not weight in the palms.
Hilariously inaccurate.
>>36718642
Can I substitute weighted squats for running long distance and pussy exercises? I don't have the equipment for squats (bar too small), too autist and skelly to go to a real gym, and I've seen gay dudes with huge asses and legs that run. I'm just not sure if it'll make my legs look like a woman's.
>>36720517
maybe i am fat, just took these what you think
im prioritising bulking since im so skele, but if im fat pls tell me fit and i will work at maintenance/slight deficit
My shoulders and traps hurt like a motherfucker when I do squats. They get more sore than my lower body does; I know I could squat more weight if my goddamn shoulders didn't get in the way. Do I change the way I'm squatting, or just man up?
>>36718642
I did SS for around 6 months and have then moved onto TM for about 2 months. My Deadlift is barely more than my squat. Is this normal? I squat 142kgx5 yet struggle to get more than 145kgx5 for Deadlifts without rounding. for further context, I did Glenn Pendlay's TM from strengthstandards.co for 6 weeks and then moved onto pic related.
I'm 136 lbs and 6'0
I've been working out daily, PPLx with a little cardio on rest days. I'm eating at a calorie surplus.
If I can only gain 1-2 lbs of muscle per month, would it take me like 2 years to get to 165? My goal is just to get around 160lbs. I honestly cant imagine getting bigger than that, I think I have a small frame.
>>36720517
>WHEN you're fat, or WHERE you're fat? What exactly are you asking?
When. Sorry for that shitty typo.
>>36720836
looks like some bloat and bad posture more than fatness. you can cut, but you'll look like shit at the end and I don't see the point. if I were you I'd lift and bulk while keeping your bf% roughly the same. when you've gained some muscle mass you can think about cutting.
>>36720915
are you doing the power cleans?
I went to the gym for the first time in 3 weeks yesterday because of having the flu and traveling for spring break. Weak af.
How long will this weakness last? Is there anything I can do to get my normal numbers back?
>>36720954
thanks a lot for the objective advice man
ive had this bloat for quite some time, I guess i just fell into the trap of thinking i was getting fat. should i go to the doctor? they just referred me to the physio, who told me i had weak abs and needed to plank more. I planked for a month or so and it got worse, just made my abs thicker.
>>36720964
Yeah, but I'm pretty sure my technique is poor, or at least I'm quite weak with them. I'll upload some videos of my form. The most I've done is 75kgx3 for Power Cleans, which is pretty bad considering my 3pl8x5 squat
>>36720980
you are slightly fat (if your goal is aesthetics. for health/performance reasons you're fine). I'm just saying that your biggest problems are your bad posture and lack of muscle mass.
I got some bronkaid over in the USA, is it going to arive in germany or are the customs going to fuck me over?
Any brahs with experience?
>>36720990
not sure. I'm doing PCs in the 60s on TM and my deadlift is currently 177.5kgx5. I tried replacing the PCs with rows at one point and my deadlift stalled immediately.
>>36720993
yeah well i agree completely, cutting is something ill worry about afterwards. referring to bad posture, does it looks like APT to you?
>>36721029
it's the standard "I sit on my ass too much"-posture. it's not just your hips, but also low back, shoulders and head. all of those are connected, of course. you have to straighten everything at once.
I ran 3.2 km in 18 minutes today. I used to be able to do it in 13.30. Is it possible to achieve <13 minutes in 6 weeks?
At what point does losing weight become significantly harder?
5'11 fatty here, since starting to watch what I eat and lifting near the end of December, I've gone from 245 > 205 lbs. So I've been losing ~5 lbs every 2 weeks. My goal is to be around 170 lbs.
I've been absolutely dreading the inevitable point in time where the weight loss starts to slow, or worse yet stop, and my motivation goes waaay down. I'm hoping I can maybe predict when this will happen to mentally prepare myself for that obstacle.
Would really appreciate any tips, especially if you've experienced losing lots of weight.
OATS
is it true, that if you just pour milk over your oats und heat them in the microwave that your body wont be able to digest them?
Recently I have been searching for a pair of weightlifting shoes but I have faced a deep concern about heel height, basically the heel height variate from 0.75 to 1.5 inches and I don't know why there is such difference?
Can you help me with this?
>>36721110
Pls resbond
Does the fact that with skinnyfats everybody is split between bulk or cut means that both ways are viable?
Last night I was a bit smashed and I got hit in the leg.
Today i got a 6cm diameter bulge on the hit area.
What do to heal it off?
>>36718642
Depends on where you go.
In metric countries, tall starts at 180cm (5'11")
In imperial countries (Merika), it starts at 6'
>>36721436
>live in asia
>tall starts at 160
>mfw "oh you're so tall"
>mfw I'm 171
>mfw when dick gets wet
does rowing as cardio affect my back gains?
does it affect posture? im fucked up in all kinds of ways.
does it have the heart healthy shit other cardio has? i dont really get a fast heart rate from it, but i do want a better heart as a transitioning fatty.
what could i try to improve forward head posture?
when doing face pulls, do i use heavy weight, or light weight? i can easily do a lot, but i try to only use 20-40 lbs because i read that it was more of a development than a strengthening exercise.
I know that as a general rule it's not a good idea to fuck with your program if you're a new lifter BUT I already have quite big, strong quads genetically.
Would it be okay to just squat every other workout?
>>36721921
>A / B
Squat/Deadlift
Bench Press/OHP
Pullup/Barbell Row
This is what I did and I think my legs are quite strong and well developed. Minimum effective dose etc...
>>36721113
For me, it slowed down a lot around 28 BMI, although a lot of that was change in lifestyle, getting gain goblin, having less motivation since clothes fit etc.
Losing weight getting harder? It doesn't really, if you keep the motivation and you can control your intake. You keep eating at a deficit and it goes down. Controlling eating getting harder? Longer you go if you're still weak and tempted, day one if you get better. Improving fitness? Definitely see diminishing returns after a year or two, but noob gains are noob gains. They come easier just from doing anything, but it's not like your body magically decides it will start ignoring thermodynamics as you approach your goal weight. Your progress may slow if your cutting diet gets nearer to your TDEE; your choice if you want to try some sort of fasting program to make it across the goal line, or just let the cut slow down.
If you're not tracking your weight, start that immediately. Don't use a weight tracking program that doesn't include a trend line, one with a goal line is also preferable. I recommend Libra. Any day your weight comes in under the trend line, you're winning. Your weight will occasionally go above the trend line, but most days will be down if you're working hard. Don't worry too much about the fluctuations up and down as long as they stay under the trend line.
My personal rule is that over the goal line = fast and/or extra exercise to get back down, but that's probably more controversial. Keep in mind that losing weight for fatties is more likely to involve losing muscle weight than a cut for /fit/bros. Calories in < Calories out may result in some muscle loss depending on diet and activity, do research there if you're worried about it. most fatties are better off getting to a healthy weight before they worry about their ability to pick up heavy things and put them back down.
>>36722044
Nice, I'm doing the same except squats on both workouts and power cleans instead of rows. If it worked for you I guess I'll try cutting down squats. Thanks.
>>36722060
you could make up for less frequency with a little more volume if that bothers you. 4x6 or 5x5 as opposed to 3x5
Two questions:
1) What is proper breathing technique for OHP? I have made it to 150 lb breathing whatever way I wanted but I feel like improper breathing holds me back now.
2) What are the suggested # of sets and reps for chinups, pullups, and dips as accessories to SS? I have done 5/5/5 like the main lifts so far, but moving up in added weight has been nearly impossible (feel like my bodyweight holds me back the most, but I should still be able to do more reps/higher weight eventually, no?).
>>36722153
>2)
I think 3x5 is too heavy neurally, it'll take longer to recover and hinder your main lifts. I'd suggest 2x8-10 and never to failure.
Are there any sites that allow for comfortable planning of diet plans?
So far I simply made sure that I got lots of protein, but didn't care for much else than that. I want to change that and lead a strict diet, but creating a diet plan seems harder than I thought.
my knees and shoulders recover slower than anything else in my body, when my thighs are ready to squat my knees aren't, and when my pecs & triceps are ready to (the) press my shoulders aren't
wat do?
>>36722153
1) Pushing the weight up you exhale, lowering it back down inhale. How else would you do it?
>>36722224
I know theres a bunch of apps but I dont know any names. Maybe look in the fitness category?
>>36720029
You don't. People dont go to the gym to socialise generally.
>>36722384
He'll be glad to have waited 6 hours for your valuable contribution.
>>36722267
Um, there are potentially a lot of ways to do it. Personally, exhaling on the way up makes me dizzy and lightheaded to the point that I stop the set to make sure I don't collapse or drop the weight on my head. I hold my breath in the whole way up and down like a squat.
>>36722208
Thanks.
When do I add weight? If I finish 2x8 one day, do I try for +5lb 2x8 next time?
5'9 168
BF %?
Little bloated after pizza.
Should I cut or just keep bulking to 180ish?
>>36722620
If you deliberately try to take pictures in a fucked up perspective to make yourself look bigger, then it becomes much harder to visually estimate your bodyfat percentage with any reasonable accuracy.
What slingshot do I buy if my 1rm is 225 and why?
Is LA Fitness any good? I'm always hearing about outrageous initiation first day costs and other hidden costs fucking people over.
Seems like it's the only decent place near me, other than that it's just Planet Fitness and they have absolutely no free weights.
>>36722644
I can't take them any other way, no mirrors.
did anyone here have pectus sugery (Nuss method?)
I want to get it but I am too afraid about the risks and pain.
what was your experience?
Been doing an upper/lower (lyle mcdonald) for 2 months without any significant gains
does trappy-chan's routine look any better?
>>36722814
>2 months
keep at it
>>36722748
bro just do it
the pain will make you stronger
>>36722827
Isn't it the same if you hit the muscles you need during workouts?
In my dream last night I would look at my biceps and see they are normal sized, but when I tried to feel them they would feel about four times as big as they really are.
Is this the beginning of my body dismorphia? Also, is it normal to like the feeling of having rediculously large arms? Was I born a curlbro?
>>36722748
The younger you are the easier/less painful it will be. That said, I would recommend getting it no matter your age, unless it's so slight that it's hard to notice. But it makes a huge difference if it's something you're insecure about
>>36722866
the function of dreams is more of a mystery than fucking magnets, what is known is that they're influenced by and respond to physical stimuli. For instance, falling asleep with TV or music playing can result in those voices/songs being heard within the dream.
In all likelihood, there was some feeling or sensation in your biceps following your workout. Your dream mind rendered your body however it was going to (usually but not necessarily like what your mind expects your body to look like), and combined that with the sensation it was experiencing from your biceps.
don't worry too much about dream physics, they are so fucked up that lucid dreamers have set tricks they use to establish that they're dreaming (called reality checks). Some I do occasionally are shit like pinching your nose and trying to breathe through it, pushing your index finger into the palm of the opposite hand, and flicking light switches on and off. For many people, your nose will still allow air to pass through (when I had successful lucid dreams, it felt like breathing with tubes up my nose), your finger will phase through the other hand, and lights will do all sorts of fucked up shit (do nothing, flicker, dim, turn into sunlight, change the scene, turn off any other light sources/electronics not connected in reality, etc.)
Is it normal that 32mg of ephedrine with 200mg of caffeine not boost me?
I'm just on my first week, took that dose at 2pm and went to sleep easy at 2:45pm because I had to rest before night shift.
Does that mean I'm not going to shed weight faster than without?
Is it possible to reach ~10% bodyfat without ANY supps? I don't even use whey protein, let alone vitamins, steroids or fat burners.
I guess I'm around 14% now and already looking good. Should I continue naturally or get educated in yohimbe and stuff?
>>36723044
>Is it possible to reach ~10% bodyfat without ANY supps?
Yes.
Just wanted to say thanks to the people that suggested I fix my form to deal with my squat stalling at ridiculously light weight. I hated going even lighter but when I got my form to 100%, my squat weight shot up 10kg. It feels much better, no pain, and I'm getting DOMS again.
So yeah, thanks brahs!
>>36723057
Thanks for the encouragement mate, will keep doing what I do.
I am cutting but I feel way too full just from eating "clean" but I would be undereating if I stopped eating when full.Can I just get the rest of my calories from shitty foods like nutella and chocolate milk??Trying to get to 10% bodyfat
>>36723145
Why bother?
Just undereat, it's the whole point of a cut.
>>36722644
Sorry about that man, here's a better one but the glass mirror is dark. Relaxed pic.
Bulk or cut?
BF %?
5'9 168
Taken 2 mins ago
Is there anyway to lower test levels?
I'm getting checked and I want to be below whatever their number is so I can get some injections or boosters for dem gains
>>36723355
you could try a week's alcohol binge but that's kind of hard to hide
>>36718642
push/pull and leangains, will i make it?
>>36723376
yeah, It's tomorrow aswell so it's too late for that. Otherwise, that sounds like a good time to me.
>>36723415
Well if you do drink tonight, your test levels will be marginally lower tomorrow. Obviously you can't overdo it or they'll notice.
>>36723355
Elliptical for 20 minutes
>>36722888
I am 25 and I am unhappy and insecure about it. but the thing is, it doesnt cause me serious physical problems, so my insurance probably won't cover it :/
> go to disco
> come back 4 am with alcohol in blood
> sleep
> wake up at 8 am
> sleep again in ten am
> wake up 3 pm.
I get thefeeling that there must be more worthwhile events I could attent then a party at night and that partying sucks except the dance to music part.
What else can I do in the city at the weekend if I have not much money at hand and doesn't shortens the following day as well?
I think that I'm on a growth spurt (been hungry a lot for a few weeks), but I want to cut, can I do it or should I wait? If I cant, will just doing cardio reduce bodyfat a bit even though I'm not cutting?
Why is my left quad (on the inside, to the right of my knee cap) twitching?
Like random eye twitches, but on my quad. I train legs harder than usual today and made a shit ton of PRs, but why is it twitching? What causes it?
>>36723493
depends on city and goals. Questions you must answer: What city? Are you traveling or living there? What do you want out of your activities (girls, friends, fun, drinks, music, enlightenment, culture, etc.)
im just starting to workout,
im doings workouts of 3x5 deads, squats, bench press every other day, sometimes il swap bench for pushups which is like 10 reps and maybe shouulder press a few times after squatting
i try to get a 2 hour cycle inbetween each workout day,
eating decent, tea / coffee 1/2 a day, like 2 sugars a cup use hemp milk, no junk food,
fruit (banana, apple, oranges,frozen mixed berries) normally consumed for breakfast few times a week in smoothie with coconut water
other breakfast peanut butter on rye bread with banana
other foods are,
brocoli, chicken (whole roasted eaten over few days) quinoa, brown rice, veg(tomatos, onions peppers etc) turkey breast steaks, mixed beans, mince beef, eggs sometimes, nuts,
good start? i only have bench bar and dumbells at home which fit like 40kg max squating 20kg, bench 40kg deadlift 40kg, not too hard but defo will need to add more soon, but will prob need to buy/find metal weights
>>36718642
Should I do some Straight Arm Scapular Strength work as an accessory to SL in order to improve my pullups?
I've been lifting for 2 months and dont have the strength to transition to a Bodyweight workout like I'd like.
I think I can barely do 2 pullups atm
was fingering my cats arse yesterday when I must of pushed too hard and it prolapsed, hissed at me and ran off through the cat flap, not seen it since and I'm worried its gonna die with a prolapsed arsehole, can you help?
are fat burners worth taking in addition to working out?
Do they actually help your body use fat for energy rather than muscle?
I realize they don't do much in the big picture, but it'd be nice if i focused more on fat loss than weight loss.
Want to get rid of this flab.
is it better to focus on volume during a cut?
defo dont want the music too loud bruh
>>36720382
only if somebody gets the reference, and only autists will
but it's pretty goofy looking, so it depends if you can pull it off
>>36723804
people don't do 3x5 because it's some magic number, it means you pick a weight that you can ONLY lift 3x5 times
you don't have enough weights, you might as well do 3 x max reps
>>36722044
You know what, I might change to that.
I was already thinking of doing something about my squats since in my gym the only option is the smith machine and I dont like how it makes me feel in my joints. I could ditch it on deads day and do some pistol squat progression
posted this in an earlier thread, but left before I could get an answer.
Went to the doctor recently for shoulder pain that's been bothering me for a few months and more recently has prevented me from doing bench press and overhead press. The diagnosis was an AC joint strain and the recommendation was to just lay off of lifting heavy for a while. My question, is there anything that I might be able to do as a substitute to work out my chest and shoulders so I don't slip too much during the rest period? Or do I just have to suck it up, take the break, and then end up where I end up?
Also, if anyone's had this kind of injury before, about how long did it take to recover?
I have a lot of trouble hitting my chest with barbell bench. is dumbbell bench press a good permanent alternative for overall strength?
>>36722888
Hey man, if you think it's something that will make you happy and improve your quality of life. Just do it.
even if it costs a lot, it's an investment on your happiness
>>36723599
halp
>>36724140
you could try dumbbell flyes and raises but if those hurt too you'll need that break
>>36724160
It's good enough, you'll get stronger
>>36723719
Well, about cities I don't really care.
What interests me a lot are fun, music, enlightment and culture.
I really like to dance to music or at least tap my feet on the beat.
And I 'd like to see a new face of germany outside "wasting time and feel good about it because I don't want to get back to my ordinary life" attitude.
I do not really have any buddies outside my city and most of them are using drugs like a normie:
Stimming themselves up to get through partying and drinking lots of alcohol.
And... I really want to do something else.
Maybe find new people who are aware and acknowldge that this is not the right thing and so on.
If I spend more time on something else, I am also always bound on finding girls in that demographics anyway.
So especially meeting girls is something unnecessary to loook at.
When do you know to cut?
>>36724211
When you lose your sixpack and get lovehandles.
>>36724012
or should I buy an appetite suppressant?
>>36724202
Do some drugs faggot
>>36724267
I did, they make no fun after a while.
And please finish your high-school already.
I've been working on SL since mid December, with a couple of weeks where I missed my exercise and was forced to deload.
My current stats are:
>SQ: 85kg
>BP: 50kg
>DL: 95kg
>OHP: 37,5kg
>ROW: 50kg
I have been thinking of switching SL to something with more reps. Reasons for that are: My longest workout takes maybe an hour and I feel like that isn't enough. My other concern is with my weak chest/back. With current weights on BP,OHP I'm afraid I'll have to stall since I have no spotter and am afraid of failing a rep. What should I do?
Is doing some meditation after stretching a good idea to calm my mind and focus on my body? Also, would yoga be a good warm up for stretching?
I've been cutting on a 1000 kcal deficit for a while now. Recently I have started to feel really lethargic and just generally shitty. I think I have between 15-20 bf%. Should I up my intake with 500kcal?
Is cardio enough to lose weight? I don't want muscle or strength, just to lose some fat
>>36720915
>>36720990
>>36721018
Here are form vids:
Squat:
https://www.youtube.com/watch?v=eVkW6GkiCMk
Deadlift with no belt:
https://www.youtube.com/watch?v=YPI_30P2wm8
Deadlift with belt:
https://www.youtube.com/watch?v=O1C1E-Q0VDI (I think my back is way too round, so I'm not trying to pretend it's good, just looking for tips, given I can do 5kg less fine without a belt)
Power Clean:
https://www.youtube.com/watch?v=OHCifutAJRw
My Technique is probably trash here, I'm pretty inexperienced with power cleans, the only info I've gotten for it is Alan Thrall's and Rippetoe's vid for the power clean. From what I've gathered, my second pull is bad.
I may as well post my bench form check as well just to make sure I'm not making some horrific mistake:
https://www.youtube.com/watch?v=KxO_h1c7Pto
>>36724345
Please read the sticky.
But it is all calories in vs calories out. So you will lose weight doing cardio IF you don't eat more afterwards to compensate. Keep in mind that it is easier to not eat a donut than to run 3.5 miles
>>36724389
I read it, it said that lifting is better than cardio when it comes to that, but I've been on a diet for a month already and want to start working out too. As long as I keep my eating in check cardio should be enough, right? Since I lose calories through it too.
best bluetooth headphones/earbuds? Tired of carrying around the iphone in pocket while lifting
>>36724428
Sure. Cardio is more efficient at burning calories. But at the end of the day, the best form of exercise is the one that you can stick to and enjoy.
>>36724471
Alright, big thanks friend
5'6" megamanlet / 166lbs
Doing Greyskull LP @ 500 kcal deficit
Stalled at these numbers:
Squat 3x5: 250 lbs
Bench 3x5: 177.5 lbs
Deadlift 1x5: 320 lbs
OHP 3x5: 120 lbs
What do now? I still need to lose another 15-20 lbs
>>36724332
anyone?
>>36724461
Just get a cheapass chinky Ruizu mp3 player + wired headphones (literally 20bux)
That shit is small enough to tuck into an armband and you can use the leftover cash for proton gains
Im 205 pounds and 6'1. Whats the quickest way to get to 180 before june 7th
>>36718642
Aight, /fit/, I've heard that your penis stops growing around the 21. I'm 19 and average (6.3") and I want to know if there's any way to further influence penile growth.
I don't plan on being in a relationship and not really trying to impress anyone, so this would pretty much be purely for personal gain only.
muscle gain on my chest pushed the fat down which made me have some small moobs, I am bulking. should I stop it or keep going? it's barely noticeable through clothes
>>36724629
Use a TDEE calculator to find out your TDEE, subtract 1500kcal from that number. Use MyfFitnessPal to track your food intake
>cutting
>start looking visibly leaner
>but weigh more
>lifts still going up
The world is playing a trick on me
I get a pain just below the turn in my lowest rib on the left side of my body when doing pullups. Is this a common problem?
What is a good TDEE calculator now that the IIFYM one wants you to pay?
>>36724974
I use scooby's calculator, it's pretty accurate.
>>36724307
Your stats are weird
I started in mid februaru (I didnt start from empty bar)
>sq 75kg
>bp 60
>80
>ohp 45
>row 62.5
>>36724655
fuck you. count your blessings
Is this a good foam roller?
>>36720934
Eat more
Lift heavier
Reduce cardio
>>36725050
I bought a similar one and I find it way too fucking hard. I'm gonna invest in just one of the plain actual foam, foam rollers.
>>36725050
It's 20€
>>36725076
how about this? it seemed softer to the touch
>>36725031
You okay there, mane?
Should a beginner just go for SS/SL or is there some more aesthetic-centric beginner routine?
>>36725101
No I'm not
>>36725094
>>36725050
1) it gets softer after using it for a few months
2) rather buy a hard one, bc you can always make it softer by stablizing yourself somehow
my gym has a really soft one and it literally does nothing, REEEEE
5'6" megamanlet / 166lbs
Doing Greyskull LP @ 500 kcal deficit
Stalled at these numbers:
Squat 3x5: 250 lbs
Bench 3x5: 177.5 lbs
Deadlift 1x5: 320 lbs
OHP 3x5: 120 lbs
What do now? I still need to lose another 15-20 lbs.
>>36725130
so, I can just put a towel on it if it too soft, yeah?
>>36725194
>>36725130
*too hard
goddamit
>>36718849
6'7 according to /fit/ standards
How fast can I lose 8 kg at a 1000cal deficite?
>>36720762
Watch the rippetoe grip video. Get a pumice stone and go over your calluses with it at the end of your shower to keep them in check.
>>36720762
Impedance devices are shit.
>>36720789
No, cardio is not a substitute for strength training. Clean the bar and do front squats. Do lunges and pistol squats.
>>36720934
People losing weight should be lifting. Untrained beginners can increase their lean mass if they lift and keep protein intake high, despite a calorie deficit.
>>36721269
It depends on the degree of skinny fatness. Generally, cutting cyst isn't the best idea. You can cut to skeleton mode (and look like shit), bulk (and look like shit), then cut again to look good. Or you can bulk (and look like shit), then cut to look good. Skinny fats don't have anything to cut to.
>>36722267
>>36722153
Wrong. Don't exhale on the way up. Exhale at the very top.
>>36722678
They have ridiculous sign up fees typically. Most have those shitty angled plates make deadlifts and cleans a pain in the ass.
>>36723044
No. Nobody was 10% before science gave us hydrolyzed whey and DNP.
>>36725239
9 weeks
>>36725249
How much gains would I lose? And by gains I mean weight on my bar
Somewhat of a /fit/ newbie, I've been going to the gym for 2-3 months now, following the program the trainer made for me. The problem is the program has 0 compound exercises that I always see recommended on /fit/ (no squats, no dls, no ohp, no bench), it's all isolation, mostly with machines.
Do I keep doing the program and just start adding some compound exercises in their respective days? (It goes legs, biceps, chest first day and back, shoulders, triceps second day with ab workouts both days)
So, like, first day I do all the exercises and then also bench, for example? Or should I get Starting Strength or Stronglifts and follow their advice? I've never done compound exercises in my life so at first should I ask the trainer to show me? I've seen lots of video tutorials but I think I could still make a mistake/ have bad form
>>36725283
a 1000kcal deficit is most likely going to really fuck your gains. not recommended
>>36725210
>>36725194
It depends what you want to roll. If you plan on rolling your entire back, including your lower back, I'd suggest a softer one.
>>36725300
Dang. Dunno what to do. I want to cut to a lower weightclass but I dont want to cut forever and i dont want to lose too much gains
>>36721921
You can squat whenevery you want, if you dont want big legs then sure
>>36725315
I'd be using it for legs and spine mobility.
maybe some work on lumbars and upper back to speed my kyphosis/lordosis recovery
>>36721921
show pics I don''t believe you
>>36725124
I'mSoSorry
https://youtu.be/lepQvGkap4k
would you pay for this? lmao
>>36723804
Get on a real program.
>>36723922
You should just do more fucking pull-ups. If you want be good at pull ups, do more pull ups.
>>36724018
No, cutting is the worst time to increase volume.
>>36724160
Do both.
>>36724211
Completely subjective. When you feel you look too fat.
>>36724307
You don't need a spotter for ohp. Learn roll of shame for bench. Don't change programs. Add a couple sets of dumbbell work if you want.
>>36724332
Sure.
>>36724605
All 4 of your lifts are stalled?
>>36724629
Amputate leg.
>>36724659
Depends on how fat you are.
>>36725114
Any beginner routine is fine. Just add a couple assistance lifts. SS has like 80 pages dedicated to these lifts.
>>36725379
I dont want a frogposter's pity
>>36725289
No, get on a real program. The trainer probably doesn't know how to squat or deadlift properly. Unless you know somebody that does this shit competently, you either get to find a real trainer or learn from the internet like the rest of us.
>>36725393
>this raised $340,876
>>36725404
>If you want be good at pull ups, do more pull ups
I literally cannot do one pullup, I thought that maybe that could be due to my weak upper back (kyphosis). I'll use assisted then
>Any beginner routine is fine
I just wanted to check, been doing SL for 2 months. no accessories.
Maybe I'll start doing pullups and chinups, and of course abs.
I was also thinking of squatting less frequently (struggle to recover fully, end up squatting with hurting legs) and maybe do some pistol squat progression or calf work. I know, I'm a fag, but I can deal with some lost leg gains.
thoughts?
>>36725455
How do I get a real program?
>>36725393
I thought the era of dumb fitness infomercials would end with the internet. I was wrong
since I started lifting , 6 months ago I have been doing squats the wrong way, which is the good morning way. Now I can good morning 2.5 plates and barely squat 1, how do I stop myself from leaning forward when the weight gets heavier?
Been lifting for about 2 months.
Deadlift: 70kg -> 115kg
Squat: 50kg -> 85 kg
OHP: 20kg -> 32.5 kg
Bench: 37.5kg -> 45kg (also haven't been able to increase for about a month)
So obviously something is wrong with my bench press. I think it's because I lose tightness when unracking the bar. I know I'm supposed to "pull" it towards me. But the problem is that because of the way the rack in my gym is made, I either have to put the bar too high or too low, so I need to press it upwards to unrack it.
Would it be ok to replace BB bench with DB bench? Also, would it be better with flat DB bench or Incline?
>>36718642
GF:
>What are you doing around noon?
>I am not doing a thing around noon (Thinking were gonna hang)
>"Okay, let's meet up then? I just wanted to tell you something before I hang with Heather for the day is all.
>Like could I meet you at your house?
On a scale of 1-10, how humiliating is this breakup going to be for me?
>>36725599
like 9 but at least you got double dubs
>>36725612
That's true, at least I got double dubs.
Need more opinions on BF %.
I've heard 16% and 16-20%.
What do you think?
Thinking about cutting. Is it worth it or do you feel very small after?
I'm doing canditos lp, which includes a paused upper back excercise. Currently I'm doing paused Pendlay rows but they hurt my front delts and not in a good way. What should I replace them with?
>>36725640
blow her off.
or just go if you dont care
>>36725743
Can't do that I'm afraid, she's coming to my house. I care quite a bit but what am I supposed to do? Avoid her so she can't give me the axe?
I'm cutting. I've never been able to cut junk out completely. My question is this: is it better to have one cheat meal a week OR follow an iifym approach with no cheat meals? Have been doing both so far. Seeing progress... but ofc isn't optimal. I want to pick one. I'll admit I don't think I have the willpower to eat 100% clean
So I've got a slight shoulder impingment 1 month ago and I've just started doing some rotator cuff work and broomstick dislocations. They feel fine but my shoulder is still popping loud as fuck when going overhead and there's still a very slight pain.
Will it get fine? I have no money nor time to go to doctor or physio.
>>36725786
have there been any signs? are you good looking/fit? are you too beta/accomodating? That's why I said to blow her off, not to run away, but to make her understand that you are not at her service, you have a life of your own. and if she nags you then say "whats so important that cant wait one day?"
How soon is she coming? you could always have some "unexpected" shit happen that you need to attend to away from home
>>36725533
Do pumps exist? I know after a workout I feel like I look bigger, but I just came back from a killer bi/tri workout and my arms aren't measurably bigger. Da fuq
>>36725239
>>36725283
>>36725346
you're making weigh-in, not just trying to reduce bodyweight? Look up how to make weigh-in, not how to cut fast, weigh-ins are temporary so the strategy is very different from trying for long-term weight loss.
8kg is a little bit much for a weigh-in, but you have 9 weeks so you should be fine. Fatbros can lose 1kg a week fairly safely; if you're high bf% you should be good. If you're mid bf% prepare to have a bad day, if you're low bf% the only way to lose weight is to lose muscle. Assuming you're high bf%, you can try PSMF, which is a high-protein, low-fat/low-carb fast; essentially you try to eat protein to keep from losing all of the gainz, and cut out fat and carbs so your body is forced to burn bodyfat. It can work for short periods of time, not a long term diet tho. You should still expect to lose more gains than you would on a 'safe' cut though
How much body fat percentage is this and How much do you think Marlon weighed in these pictures? He was 5'9".
http://classicmoviechat.com/wp-content/uploads/2011/05/brando-jpeg1.jpg
https://thedayisaid.files.wordpress.com/2014/06/marlon-brando-4.jpg
So, i've lost a lot of weight.
~290 pounds to ~215, and i'm 6'4 so i've still got a little bit to go, but i'm starting to be able to wear normal non-fatty clothing and i'm getting a lot more confident in my body.
Issue is, i've still got manboobs (Albeit less than before), and i'd really like to get rid of them. Will just training more and losing more weight do that automatically, or is there anything in particular i can do?
>>36725393
honestly if the price were comparable and it was available in non-pussy weights? maybe. Looks like it genuinely can serve kettlebell and dumbbell roles, which is good enough. problem is it's going to be a fucking ripoff that's only good for cardiobunnies
5'6" megamanlet / 166lbs
Doing Greyskull LP @ 500 kcal deficit
Stalled at these numbers:
Squat 3x5: 250 lbs
Bench 3x5: 177.5 lbs
Deadlift 1x5: 320 lbs
OHP 3x5: 120 lbs
What do I do now? Change program or rep scheme? Adjust calories?
I still need to lose another 15-20 lbs.
hey /fit/. Recovering overweight idiot here. Losing weight at fast rate...maybe too fast. Currently 5'11" 189.6 prolly 20-21% BF.
TDEE calculators are claiming my maintenance is 2250 so I'm cutting at 750, but my weight loss is saying I'm cutting closer to 1000 because it looks like I'm losing 2 pounds a week. Here are my last 6 weigh-ins since I began:
198.5
199
197.8
195.0 (I think I messed this one up and measured wrong)
191.5
189.6
Is it just me, or does this loss seem way too fast? Should I up my calories?
>>36725824
Oh I see what you mean now. Unfortunately yeah it's too late for all that, she'll be here any moment now. 3 weeks ago she said I love you but all week she's been cold and distant so I believe the writing is on the wall. P sure she just regrets ever saying that and doesn't feel anything for me. I am /fit/ lots of people compliment me on my gains but at the same time I need to work on not being as beta, maybe that's why she's not about me anymore.
