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You are currently reading a thread in /fit/ - Fitness
New one.
When it comes to backs/biceps, is there a specific order to do the exercises in?
For example - forearms first, and then biceps?
or Laterals -> Middle back -> lower back?
>>36832525
How do strongmen look after a cut?
>>36832525
>Ebina will never be your redneck wife
>you will never take advantage of her TWO refrigerators for bulking
>you will never feel those titties every night
>>36832623
Don't know about strongmen, but powerlifters look like pic related
>>36832645
Thanks
>the lower back
Eeek. Stereo headphones?
>>36832623
they have no reason to cut
Is there any reason for me to not roid?
I'm currently 16% bodyfat. Goal is 10%. Question: So long as I maintain a weekly caloric deficit, can I keep on having a cheat meal once a week? Or will doing this prevent me from hitting 10% bf somehow?
>>36832721
Unstable source of income, lack of a reliable source for clean needles, inconsistent/shady products, having a shitty liver or pre-existing heart condition, or having no idea what you're doing in regards to cycling.
If you have no issues with any of that, jump right on in.
>>36832721
If you're under 28, yes.
>>36832721
small dick.
>>36832756
Cheat meal is fine, just remember your calorie count may need to be slightly adjusted as you drop the pounds.
>>36832721
>It doesn't look good
>It will cost you money
>It's not an accomplishment
>It's fraud
>Chicks don't dig it
>You may die or mame yourself from crap
>Either way you will die in a sauna
Ah yeah that's right. But other than calorie adjustment I'm all good? Thanks dude
When doing back/bicep day, my biceps always seem to give me trouble when doing the first portion of my back excersizes (pull-ups, lat pull-down, etc).
Now my gym bro keeps telling me that it's my biceps overcompensating for my weaker back. Is this correct? Or are my biceps under developed and need to work harder
![1423391735327[1].jpg](https://i.imgur.com/G4sZbjw.jpg "1423391735327[1].jpg")
can i archive this phisique with bodyweight exercises only
>>36832806
Yeah you'll be fine. Personally I think cheat meals can be a good way to prevent yourself from going crazy during a cut, unless you have the time to put together good macro-balanced meals.
>>36832826
yeah, really easily actually. Just don't be a fat fuck.
>>36832834
I agree. I've also read in places that it does something for metabolism but who knows. Maintaining sanity is a good enough reason o it's own
>>36832774
Don't lie anon
>>36832815
Could be an underdeveloped back, could be underdeveloped biceps, could be shitty form(try out different grip widths, avoid momentum), could be an insufficient warmup. Take a hard look at your routine and figure out what it is, and adjust.
>>36832826
No
Is protein important when I've done martial arts? Or are complex carbs more essential here?
>>36832721
Once you start, you can never stop. That's like trying to go back from black
>>36832979
Protein so you don't feel sore. Carbs to have glycogen. Unsaturated fat for test.
New to lifting, when should I start wearing a weight a weight training belt?
>>36833171
You don't.
Is it bad to have no rest days? I do:
PPL rest repeat.
Usually after legs, I feel like I can start the rotation all over again with no rest day.
Will I lose a lot of muscle on 2lbs/week cutting if im at 25%? I have atleast some muscle under here, 245 bench and 160 ohp
are BCAAs a meme?
i diddly'd and almost passed out on the 4th set
am i going to die
>>36833296
do it, i'm 15-14% and i'm doing it with minimal muscle loss.
HOW DO I GROW MY DAMN CALVES
What is a good linear progression workout that focuses on 66% upper body and 33% lower body, eg a Push Pull Legs WorkOut. Any recommendiations or basic templates?
How retarded is this program for a novice lifter/what is it missing?
Is it too retarded if I erase leg day from PPL providing I squat 3x5 2pl8 every workout? My legs are big enough in my opinion.
I'm 18, good-looking guy( so I've been told by girls ), and the reason I don't get pussy is because I have a small dick LOL. 5.5" hard and I'm so self conscious about it I avoid bitches because of it. WHAT DO I DO?
>>36834302
KYS
How the fuck do I power clean? I thought I was doing it right until I watched Rippetoe's power clean guide and now I'm confused. He says only to use your arms to connect yourself to the barbell, not to pull it with. So I try that and I notice I'm having to pull the barbell back down out of the air which fucks up my wrist and my shoulder. And he says to finish the lift with the bar on your shoulders but the only way I can do that is to have my wrists bent back so far that it feels like they're gonna snap.
What do you guys do for abs? I have been doing this, but it doesn't really look like it targets obliques at all.
https://www.youtube.com/watch?v=cfY_4m3RVRc
>wear 36r suits usually (manlet)
>started lifting again, bulking and doing bench presses
>guy at store recommends 38r
i don't want to buy new clothes all the time. will chest mass get smaller after a cut, or should i buy 36r suits
>>36833699
3 day bodybuilding split
http://bodybuildingindex.com/3-day-split-workout-for-gaining-muscle-mass/
You can add accessories, just make sure there are at least 2 days between each muscle group
>go to girl, call her cute and say I wanted to meet her
>introduced myself
>she mentions this has never happened to her before
>she likes video games and whatnot
>mentions she is trying to go out more and do more outdoor activities
>get her number
>after the class, she approaches me
>"This is a new thing for me"
>I say me too
>"I gave you my phone number as a friend"
What does this even mean?
I'm not sure if I got rejected or what. I'm so confused.
Should I text her saying I got a mixed message and ask if she wants to get to know one another and see if we click?
>>36835213
she just wants friends
How do I get wider? Pic related.
Should I just keep focusing on legs?
>>36834553
Why
>>36835236
What the fuck man
Friends of mine and people on some relationship thing on Le Reddit are telling me that women want you to be their friend first and then date so I should still ask her out on one when I text her.
Why couldn't I have just gotten a simple yes or no? I'm so confused.
Should I even text her telling her I got a mixed message? Why is this so difficult?
>>36835250
>How do I get wider?
hold the camera closer to your face, or step farther away from the mirror
Will I lose gains if I workout at night?
>>36833994
The order's kind've odd. For example, you wanna do calf raises last, as they are a smaller muscle group. In addition, I would advise against doing multiple compound lifts per day (i.e. squats and DL's on the same day). Forearm isolation training is a legitimate meme, so ditch the forearm curls. If you deadlift heavy with hook grip, you will not need forearm training. To avoid T-rex forearms also do hammer curls instead of regular ones. Not a bad beginner routine, but I would recommend this one here:http://bodybuildingindex.com/3-day-split-workout-for-gaining-muscle-mass/
>>36835250
Do lat and oblique exercises
>>36832826
>what are obliques
>>36835280
>women want you to be their friend first
Yeah, oh and don't friendzone yourself ahah you're so cute anon thanks, I'm going to see chad now, you can go now :)
>>36835213
>call her cute
>"I gave you my phone number as a friend"
Don't even bother.
>>36835310
Yes, you aren't taking in enough energy from the sun. You might not notice it at first but your canine teeth will start to grow as you become the nightman.
>>36835378
>>36835444
I just sent her I got mixed messages and asking if she was up to getting to know each other or if that was an o
My real concern here is getting in trouble at the gym (^:::
I just want a straight answer.
>>36835374
>a muscle neither parallel nor perpendicular to the long axis of a body or limb.
You're welcomed anon
>>36835473
jesus man just test the waters and invite her over how hard is that? If you're not sure, invite her over anyway, what do you want? To be her friend? ahahahahahahah
>>36835444
I realise how badly I phrased that, is it better to lift in the morning or evening, or does it not matter?
How long should I wait after eating a meal before I can work out?
Normally I do 3x10 Wide Grip pull ups for my laterals. I tried adding 5 pounds today and do 3x10 and it was much harder. Should I lower my reps to 8? Or continue weightless until I can perform 3x10 with weights
>>36832834
I had a cheat meal the other day - weighed myself the next day and my weight jumped 5 pounds. (210-215, I'm 6'4")
Even for a cheat day, is there a limit to hold yourself to? I didn't even really eat as much as I wanted, just a little more than usual.
>>36835513
It doesn't really matter. I'd avoid the early morning until you really "wake up" and I wouldn't lift when you are feeling sleepy. Look at the circadian rhythm cycle if you really think it'll help.
>>36835512
No, I told her she was cute and asked if she was free anytime this week when I got her number
If she says no or doesn't reply, I won't bother. It doesn't matter.
I'm just so confused.
When do i start to see gains? Been liftibg for 3 months now and gertibg tired of the gym
Does bench press work arms or just chest?
>>36835525
tree fiddy
>>36835722
You're not gonna make it. Just give up.
>>36835746
Mainly chest. Tricep and shoulders a little
Do Crest white strips actually work and are they worth it?
I'm not looking for perfect pearly whites but my teeth are noticeably yellower than the average 21 year olds
>>36835280
>are telling me that women want you to be their friend first
no... unless you feel like wasting your time and developing oneitis
>>36835810
Depends.
Yellow teeth are from 3 different things.
1) bacteria and shit have grown on them (plaque growth)
2) the enamel has worn down exposing your dentin (which is naturally yellow)
3) you have clear'ish enamel and that also exposes your dentin.
If you have enamel left, they should work.
If you have clear enamel, you need expensive prosthetics. Like grinding down the teeth and gluing on fake teeth. Same for worn down enamel, but that also causes pain and shit.
I do alot of standing OHP with a kettlebell at home when I'm bored. It seems like the part I've marked on this pic (outside of pec leading towards armpit) gets worked more than my shoulders. As far as I can tell I'm not leaning and I'm using proper form. What gives?
>>36835815
goddamn it
I just don't want to get banned from the gym.
I'm worried this girl is a bit out there which is precisely the reason I approached her because I thought we'd click easier. I don't want her to over react and get me banned.
Squatting form issue, please help
>Pain in my right leg as I come out of squat
>Been consistent for two workouts
>Happens after 2-3 sets
>It's right above the knee, on the front and right side of my thigh
What did I kek up?
>>36835791
When does the chest activate during the bench?
>ask friend if I should pursue this girl who is into me
>tells me she's hooked up with Chad dude I know who is way more swole than I'll ever be
>I could definitely see a scenario where this Chad dude gives me a "how does my dick taste" sort of comment in public
Now that I know that I don't think I want to date her.
Does that make me insecure, or is there logic behind it?
Also how wide should I grip my bench? My friends say to have my hands be a thumbs distance from where the grip ends but that seems too narrow.
>>36836032
any bruising?
>>36835113
From what I understand the powerclean shouldn't feel like a reversed curl. It's an explosive movement, with lots of shift in stance etc.
>>36835213
She probably likes you but doesn't want to immediately sleep with you and look like a slut.
>>36836090
None, oh additionally I have a pain in my right foot on the same leg. May have been from the chucks though. I need to double sock to fill out the foot nicely in those.
>>36836138
You strained your tendon/muscle
Give it some rest, use a foam roller or a rolling pin and roll that area to loosen it up
Is this a real type of push-up??? Found on a fitness site
>>36836316
don't do that. you will look like a true aspie. just do normal dumbbell presses
>>36836133
I shot her a text explaining I got mixed messages and if she was up to hang out this weekend or if it was a no.
That was over an hour ago, no response. RIP
>>36836274
Cool, my second injury!
Had pinched a nerve in my elbow from a too rapidly increasing OHP. This is my first one for my legs. If it matters it occurred after I did deadlifts first since the racks were full and no one was on any of the pads at the gym.
My legs had been tight a lot recently since I had been off and on going leading to fatigue from squatting.
>>36836344
Warm up more
Invest in a foam roller and some elastic band to do movements with before hitting weights
>>36836351
Dually noted. I had only been doing 2ish warm up sets
>Bar
>1pl8
>Working set
Could posture affect it though during the squat? I feel like I end up coming up too much on that leg lately, but that might just be from injuring it. Had no problems squatting before other than fatigue from irregular goings.
>>36836419
>Dually noted.
>>36836449
>Memearrows
Mondays are hard for me, long day with a bunch of classes and working out.
Does being yourself and being a productive and active member actually increase my chances to get a gf? I do all of those things and yeah ive had chances yet they all seem to sleep out of my hands. My friends call me the "epitome of wasted potential" I don't like this title as it fits way too well as im swole and act socially akward af. Please give guidance. Its one thing to be ugly but a complete other to have them come to you only for you to scare them away. Am i cursed?
Fatass here. When calculating my TDEE, do I have to include bodyfat %?
Because I have no idea what mine is, and the difference in TDEE between, say, 30 and 40 percent is almost 300 calories.
There are some small girls (<50kg) I want to be able to pick up like small children--arms outstretched, moving from the shoulder, grabbing under their armpits. I have no problem squatting their weight, and testing on one of them, i was able to half curl her a few inches off the ground.
What would be the best exercises to add here? Front raises, what else?
Do I need to do BP and Deadlift and other gym equipment exercises for general fitness? I don't have a gym membership, just 3 dumbbells and my floor so all I can really do are curls, dumbbell triceps dips and pseudo-dumbbell press (by lying on the corner of my bed acting as a bench) Doing it this way isnt't too bad right? I'll get a membership eventually...
>>36836678
if you are normie, being an active member of society works, if not, it just doesn't work.
What kind of protein powder should I get?
Whats the best flavor?
> redpill me on whey and protein powder pls
On a cut: is there any difference between working out for an hour vs two hours if the daily calorie deficit is the same (assuming that what you burned in the second hour was consumed to make up for the cals burned)
>1 hour on elliptical
>Do my liftans
>Do like 10-20 min treadmill walk
>Get home
>Start farting like a madman
>Only drinking water and not eating dairy
Is this normal?
If I have an easier time with it, is there anything wrong with keeping my lumbar spine arched throughout the squat, essentially forcing anterior pelvic tilt?
Keeps my hammies tight so i get a better stretch reflex and stop just below parallel, instead of having buttwink and going ATG because i can't "feel" parallel.
>>36837909
Yes. Muscle burns more calories than fat, exercises that build more muscle will burn more calories over time. Afterburn is also a factor. The shorter time will be easier to keep in your schedule in the long run as well.
>>36838005
Cheers, how big of an issue is atterburn? If I'm doing day on /day off will i be fine?
About to start a keto diet after having a successful bulk. This will be my first time doing this.
I'm 6'3, 225.
Is there any way to maintain this weight (or at least not drop drastically) and still lose the "fat" (bringing out more definition)?
It seems I should be eating meat + vegetable. Can someone give me 3 meals they enjoy that are keto-friendly?
Thanks in advance, I appreciate it.
Thank god /fit/ has these.
I have a real stupid question. I'm doing PPL and I want to include dead-lifts and core exercises, where do I put them?
What do exercises do you guys recommend for core?
>>36838315
Put DL on Leg or Pull, whichever has less volume (Personally without DLs and their variants my Leg Day would only be squats and light leg presses, but I know some of y'all niggas go crazy with Leg Extensions, Lying Hamstring Curls, Hip Abductions, Single Leg Extensions [like that's even something different] etc).
Core goes wherever. All 3 if you want.
Barbell side-bends and ab wheel are GOAT. BB bends make you look like a colossal tool though.
>>36838363
>but I know some of y'all niggas go crazy with Leg Extensions, Lying Hamstring Curls, Hip Abductions, Single Leg Extensions [like that's even something different] etc).
I'm not alone!
>>36838363
Thank you so much man. I will get on it. God bless you.
Tomorrow marks the 6th week of my psmf diet, so far i've lost 28lbs, i was thinking of having pic related as my cheat meal, plus bbq sauce would probably be somewhere around 2300 cals, still under 2500 but unhealthy as fuck
will it fuck me up or something? i'm just craving chicken goop for some reason
>>36837415
Would still appreciate guidance on this, thanks senpai.
>>36838405
forgot to mention that i'm currently eating around 1200 to 1400 a day
>>36838405
Get a ten piece and other stuff. That is just too much sodium if nothing else
>>36838405
Dude McNuggies have some surprisingly acceptable macros.
Not necessarily for PSMF, I don't know a thing about that, just in general.
>>36838378
Ayyy, helping babymodes is my passion. Only one guy ever helped me when I was a babymode and I still remember that dude. Last name Samson, had a pretty ugly calf tat but could clean&jerk like twice his bodyweight. Cool guy.
Is it safe to cut rest days calories by 1/3 if I get enough protons? I'm cutting.
>>36838425
>That is just too much sodium if nothing else
Aren't you supposed to eat like 5g of sodium per day on PSMF
>>36838425
isn't sodium a meme? I dont really have any blood problems either
If anything i'll just cook something like grilled cheese or chicken tacos
>>36838456
Only if you suffer from severe headaches, i dont.
>>36838454
Man y'all are for real idiots, this question gets asked like 4 times per day.
And the answer is always "that's stupid, but if you're gonna do it anyway, cut calories on lifting days, rest days are where you make gainz and you need the food."
Gonna make a script that just posts this every time "rest day" and "calories" are in the same post I swear
>>36838288
pls respond
>>36838559
PSMF would be better for your goals.
If you do try it, buy the book. Don't be stupid and try to survive off 700 kcal/day without having ALL of the information on how to make that possible and safe.
So I've started doing Scooby's "Get Boot Camp Ready" program and I have some questions.
1. When should I exercise? In the morning, afternoon, or night?
2. If in the morning should I eat and drink before or after working out?
How do I make my biceps BIGGER?
I already curl 20kg, but they're tiny as shit and I got chicken arms.
What the fuck?
>>36832525
>laterals
HAHAHA HE DOESN'T EVEN KNOW WHAT LATS STAND FOR
>>36838608
1.) Literally does not matter. I prefer mornings. My bro prefers right before bed.
2.) Drink constantly, and eat something light like 30-60 minutes before you work out.
>>36838623
Drop weight, go slooow and squeeze
If all I want are visible muscles, and abs, is 'constant' cutting a viable idea?
I've been going to the gym for about 4 months now. I don't really want to be big or swole, I just want my body to be defined.
It seems like every resource is geared towards people who want to get as big as possible.
>>36838634
yeah that's fine. Get small then just eat at maintenance or like 100 calories above.
>>36838599
>PSMF
But I want to maintain weight, just define the muscles.
>>36838677
...
Uh, I don't think you get how bodies work, but
If you don't care if it takes like 3 years, just eat at maintenance and never go above or below that. Your weight will stay exactly the same and you'll slooooowly lose your fat and sloooowly put on muscle. No special diet needed.
If you want to do it quickly, do PSMF.
If you just want to lose "water weight," which I feel like you do since you mentioned keto, stop taking creatine forever and buy some OTC diuretics.
Does yohimbine work and is it worth it?
How to break at hips first for low bar squat? I'm not sure how to put it into practice
What should my progression be if I'm doing the following on a cut:
A:
>3x5 back squats
>3x5 bench press
>3x5 pull ups (I use the assisted pullup machine)
>2x10 curls
B:
>3x5 front squats
>1x5 deadlifts
>3x5 OHP
>3x5 bent over rows
>>36838739
Shove your butt backwards.
>>36838743
How fat are you?
Don't need specifics, just a scale from chunky to gravity-generator will be fine.
>>36838709
:c
so low-carb diets don't burn fat if I keep same caloric intake?
While cutting I used to remove about 50 kcals per week and kept losing around 1-2 lbs per week. This time my weight didnt go down but my bodyfat dropped and my body measurement got shorter by a couple centimetres (chest, abdomen etc). Should I still drop the caloric intake by 50 kcals or should I keep it like this?
>>36838762
no.
>>36838756
At the fat end of normal. I have a noticeable beer gut and a small set of manboobs.
>>36838776
Upper body lifts will progress around 2.5 pounds (total, not per side) every week or so. Basically sometimes they'll go up every time and sometimes they'll go up every other time. Occasionally it might take 3 goes.
Front squats will advance just a little bit faster than upper body lifts.
Squats will advance 5 pounds (total, not per side) every time, sometimes every other time.
Deadlifts will most likely go up 10 pounds (total, not per side) every single time you do them.
Unless you're doing something stupid like eating at a 1000 calorie deficit. But if you're eating like a functional human being, that'll be about right.
>>36838773
So what do I do for my goal? I have to substantially drop weight?
>>36838821
Depends on how fat you are. If your body is 80% muscle (and bones and stuff, whatever) and 20% fat, and you want to be at 10% fat, then yes, you'll have to drop about 10% of your bodyweight if you want fast results.
Or, like I said, if you're playing the long game, you can just eat at your maintenance calories and in a few weeks, you'll be 81% muscle and 19% fat. And a few weeks after that you'll be 82% muscle and 18% fat. etc.
>>36837913
Guys please help, I just back from an hour walk outside and I'm farting nonstop. WHAT'S HAPPENING TO ME
>>36838812
Okay, thanks. That helps a lot.
>>36838847
I'm not fat at all. I was skelly and slowly bulked over the years. I would say I'm mostly muscle. I just want to bring out more definition (abs, arms, legs) while keeping my large frame.
If I avoid carbs completely and drop around 5 or 10 lbs as a result wouldn't the muscle "stay" and the fat "disappear"?
>>36838864
Farting is what happens when weakness leaves the body.
>>36832525
I did SS for around 6 months and then moved onto TM for about 2 months. My Deadlift is barely more than my squat. Is this normal? I squat 145kgx5 yet struggle to get more than 145-147.5kgx5 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.
Here are form checks, I think I either have shit depth in my squat or there's probably something really fucked in my setup for deadlifts that I haven't noticed.
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
My right arm has been slightly bigger than my left ever since I started lifting. Is this normal?
>>36838771
Bumpo
>>36838869
That's not really what carbs do, you could achieve the same effect by method 2 or 3 here >>36838709
Not trying to shill, but seriously, PSMF for like 2 weeks would probably get you what you want. People who do it correctly lose about half a pound per day in my experience, and it's almost entirely fat. The only guy I've seen who actually got his bodyfat measured before and after lost 16 pounds, 0.2 pounds of which were lean body mass (muscle). The whole idea of it is to burn fat while keeping muscle as intact as possible.
Also, diuretics and cutting out creatine would probably work too if you're really "not fat at all." Diuretics make you pee a lot, which loses the "bloat" that most people have, and creatine makes you a bit bloaty looking.
Keto diets DO have a diuretic effect, so if you're really set on it, you'll PROBABLY get more or less the result you want. But you could also get it by buying some low-dose blood pressure meds and peeing all day.
I had to solve 3 captchas to post this nonsense, I almost gave up,
>>36838906
>Is this normal?
Quite.
>>36838894
Looks pretty good all in all. I've definitely seen worse.
Squat looks fine to me, as does the bench although I think you might be able to get better leg drive if your lower leg isn't almost horizontal.
As for the deadlift, the concentric looks OK but you're sort of "squatting it" on the way down, which tells me you may need to practice your hip-hinging.
Don't know shit about PCs but it looks like you're trying to accellerate too much from the start and you're using your arms too much.
How do you deal with lifting on the really shitty days? Some days I'm really broken up over personal shit and I don't perform well at all that day. I know I can try just stop being a faggot pussy and tough it up but my lifts are still lower than usual. Is it better to lift shit one day than to not lift at all?
I'm doing PPL 6x a week but want to change back to SL for better strength gains but can't handle going back to only going 3x a week. Is there any good 6x week programs for beginners?
>>36839095
Just change the sets, reps and volume of your PPL so it becomes more strength focused. If it doesn't work then you know lifting (heavy) 6 times a week is simply too much for you, and you'll have to decide whether you want to go 6 times a week or you want to actually make gains, which would mean going less frequently.
Aight, so, everywhere I've read says that your penis stops growing around the 21-22. I'm 19, average (5.7") and I want to know if there's any way to further influence penile growth.
Would attempting to increase testosterone and hormonal output via exercise and better diet help with this or am I too far along and developed that it wouldn't matter much at this point?
So fit, I've got a question. Is there a correlation between lifting/putting on mass and having a louder (more powerful) sneeze?
I feel like everytime I lift; post lifting sneezes are fucking explosive.
>>36839185
I don't know of any studies but there would seem to be a logical mechanism. sneezing recruits a bunch of accessory breathing muscles (abdominals, lats, beck extensors) which are also recruited in most people who lift, especially those who powerlift and utilize the valsava maneuver.
so yeah i reckon
>>36839177
My penis stopped growing at 17. Stuck at 7,5 x 6.
I've been doing SL for two months now and I feel like the squats are starting to interfere with the deadlifts. Is it time to switch to a new program? If so, which one? I'm at just under 2plate squats 5x5 and at 2.5plate DL 1x5.
Does anyone have a FitBit with calorie-burning function and know their TDEE? How accurate is it?
>inb4 everyone thinks I'm retarded
How much "water weight"/clycogen mass can you actually store? Pic related shows some selected measurements with the last data point being after a month of bulking+volume training following a 7 month cut (note there's a huge time gap between points 8 and 9). Everything seems reasonable except for the obvious 3.5kg bump in lean body mass this last month.
Anyone have any ideas? Unfortunately I don't have any measurements since March.
(I measure very consistently on a 3 point method (same time of day, same places etc.), using the average of several measurements on each point (pec, stomach and upper leg) which should give accurated increments if not actual bf percentages; I did like fucking 36 measurements this morning)
>>36839368
Forgot pic sorry.
>>36839368
>>36839379
Also note I do look super lean at the moment (I have two vein protruding from my adonis belt on top of my abs up to my pecs it looks very awesome), but still this doesn't seem realistic. Should I be getting a professional measurement or will they be just as inaccurate at these percentages?
>>36839323
I did SS
I believe doing both squats and deadlifts everyday is taxing on the CNS.
I think if your squatting every session, deadlifts once a week max.
>>36839323
Assuming you're eating surplus, only switch if you actually stop making progress, you want to stick with the beginner programmes as long as possible before moving on to intermediate. What you move on to also depends on your goals, if you're going for strength there's little harm in switching to another beginner programme like SS if you want to give that a shot.
>>36839344
You know how you put your stats into a calculator and it comes back with a TDEE and you question it, wondering how accurate it really is? It's exactly the same. I get random figures when I'm wearing it during cardio, so I have no idea how close any figures it tells me are.
>>36839379
http://www.ncbi.nlm.nih.gov/books/NBK21190/
10% of your liver and 2% of your muscle mass is glycogen
>>36839622
Fuck. I thought I could figure out my TDEE from that. Looks like I'll have to use my closest estimate and try that for 6-8 weeks, hoping I don't gain any weight.
Thanks though breh
>tfw your started your summer cut too late and are scrambling to fix your life
So the weather is starting to pick up, and so rather than drove to the pool, I'm thinking of either cycling to the pool, having my swim and cycling back, or running there.
It'd be a 10 minute bike ride, or a 30 min walk (so guess about 20 min run?)
I assume that the run/jog will be better for me?
Anything I should be aware of? I'll probably just be shorts and T-shirt, but it is still UK temps.
Why everybody against basket shorts
Are hip thrusts easier than deadlifts? Some skinny dyel girl was hip thrusting lmao2pl8 and that's my 5x1 max for deadlifts. I'm not going back in there until someone helps me rebuild my ego.
Is it possible to make progress in SS with slow/clean bulk or you need the huge caloric intake it says on the book?
>>36837415
pls respond
So I got a cold over the weekend and was struggling squatting on Monday. I am well enough to function so I might just be tired. What is recommended for me to do to tomorrow when I continue with training? Should I just stall on current weight until I fully recover or do I go for it like its nothing?
Mainly I am asking because I am feeling a sharp pain in my left leg, but could just be because of my form.
>>36840143
You need to consider the physical aspect, not just your strength. Holding up 50 kg an arm's length away in front of you is going to shift the center of mass to the front considerably. If you think you can just pick one up while standing straight you're gonna have a bad time.
>>36839805
Running would do more for your cardio, but cycling would be easier on your knees.Running will mean your bike won't get half-inched either.
How many calories does a heavy lifting session burn?
>>36840164
not a full arm's length, sure, and I already do lean back when I pick them up. What is going to be good for the strength to do this though?
Is there any benefit to doing push-ups besides being able to do more push-ups? Am I wasting my time doing ~60-100 every evening? I even started to do them with a 10kg weight on my back and feel like there's no significant progress
>>36840319
You could not be vaguer if you tried, Anon.
>>36840152
take it easy tomorrow friend, consider it a deload day. The cold won't fuck you up as much as you can fuck yourself up.
>>36839637
Thank you for the reference.
So that's roughly 1.5 kg of my lbm then, but I somehow doubt that muscles are completely drained of glycogen, so I guess it's something else, I don't know...maybe I'm retaining a crapton more water for some reason.
>>36839893
If your ego can't handle that somebody else is more welltrained than you, then you may as well kill yourself right now.
>>36840107
It's possible and it's advisable. It's almost never a good idea to run with a huge surplus.
>>36840319
See if you can't figure out yourself why that's the most retarded question in this whole thread.
>>36839893
>Are hip thrusts easier than deadlifts?
It uses far less muscle groups so no.
Why is your DL only 2 plates? Have you done zero exercise in your life with a starvation diet up untill now?
>>36840505
You really shouldn't assume that the number of muscle groups involved will, by itself, be a good guide of how much weight is going to be involved.
Because that's how you end up making stupid claims like deadlifts using more weight than hip thrusts.
How long would it take to get to 160kg/352lb deadlift for 1 rep? I'm currently at 110kg for 1x5, lifting for 6 months. I wanna do it at 60kg bodyweight as well.
9 week into SS, last time I did 3X5 105 kg squat easily and today I loaded 107,5, did the first rep and had to rack it because I felt so fucking weak. I would certainly fail the next rep. What is going on? Is it just a bad day and I try it again next time or should I deload? The 105 kg and 107,5 felt so differently.
Me and my friend got into an argument over whether or not the Hodge twins are natt, what do you guys think?
>>36838631
Kai Greene detected
Is this good for a supplemental bodyweight routine?
Hollow body hold
V-sit
Glute Bridge
Hip thrusts
Push-up & plank variations
How do I into intermittent fasting?
>>36840861
Eat one big meal a day and it'll come automatically
If you can't handle that then you're a big pussy
>>36840735
Definitely not natty. They stayed the same for years, then they got a photoshoot deal and suddenly added 20lbs whilst shredding fat in the space of about 3 months.
So I've gotten sorta into running. Did a 10 km in 52 min yesterday.
But I'm unsure how often I should run. I kinda feel like running today again but I don't know if that'll have any negative effects?
When I snatch or bench, I experience a sharp and thin sensation along the red line in pic related on only my left wrist. Not quite painful until my wrist is under a heavy load. I can still move my wrist without pain as normal
I've stopped training because I'm not sure if I've just stressed, sprained or injured a tendon
Anyone have any experience with what I might have?
Would I just need to rest?
>>36841114
It can have negative effects if you're not used to running that often, your 10k time is alright for an average runner so it depends on how often you normally run and how long you've been running. You're supposed to build up running over time, not just distance and speed per run, but distance per week too. This is especially true if yday's run was longer or faster than normal for you.
>>36841193
I had done a 5 km 2 times a week for 4 months, just building up pace. As soon as I beat the 5 min pace barrier on the 5 km, I switched to 10 km. This was last week. But I feel better running the 10 km at a 5:30 pace than I did running the 5km at 4:55 pace.
I think my main problem is I have to continually tell myself not to push myself on pace, otherwise I just run tired.
Right now I've decided I should run 3x10km a week, but maybe I should run more than that?
I heard that the fat in your lower stomach and lower back resist the signal to lose the adipose into the bloodstream. I know Yohimbe hcl can stop but i was just wondering. Can it actually never go away? Can you starve to death with at still on your body or will it eventually give up that fat if you go on a deficit for long enough?
>>36841230
It can go away. It's just stubborn. Usually the last fat to go.
>>36841228
That's a lot of progression if you've recently been doing 15km per week and instantly go to 30km per week. I definitely wouldn't run more than that until you've had enough time to see if 30km is destroying your knees. Personally I wouldn't advise a newbie to progress so fast but if your legs start hurting throughout the day, cut it back. Maybe work on getting a quick 10km time and then start added a small amount of distance every week on to each run at the same pace?
>>36841330
That was my original plan as well, just getting better pace, but after I actually tried running a 10 km, I feel a lot better about a slower pace with more distance. I feel like I could easily do 15 km when doing my current 5:30 ish pace. If I push myself down to 5:20 or lower, I feel a lot more fatigued on the 8th+ km. But I can see what you mean regarding distance, I should probably await and see if my knees can hold up.
>>36841246
yeah that is where i am at now. 155 at 6'2 waiting to start my bulk after recovering from being a fat shit. But every time i sit down i want to keep cutting until i waste away.
My left arm is hurting since my last training session from two days ago.
Should I ignore it and train anyway today? I'm not lifting, just doing bodyweight stuff.
>>36841474
Where does it hurt? Joint or muscle? over an area or specific place? Constant pain or only when you move? Ache or worse?
how to fix sweaty pooper
What's the consensus on fibre supplements? I eat a decent amount of veg and a limited amount of rye or wheat bread or tortillas, but I don't think I'm getting enough.
Is this milk okay for cutting weight? It's 0.9%
Per 100grams:
40kcal
0.9g fats
4.6g carbs
1.0g fibers
3.2g protein
??
My torso is a mess of loose skin, stretch marks, and scars. What should I wear swimming and where should I buy it from?
>>36841987
if u drink a normal amount yes
>>36841987
not bad but you should really be doing keto when cutting.
>>36841946
No clue. I sweat a lot from anxiety and sometimes i sweat all the thru my jeans in social settings. At first i thought i was just sweating easy from being out of shape but thats not the case. Ive taken to wearing under armor undies to wick away sweat and they work alright
>>36842059
I love keto but I wouldn't recommend it to anyone, unless under certain circumstances (always hungry, plenty of time to cook, can stop themselves from caving in to cravings for min two weeks, have no social life to ruin it.)
>>36842096
Thanks man, I'll look into it.
For me the sweat is probably caused by of my chimpanzee looking asshole. I mean, it's that hairy.
>>36842059
What makes keto better than a caloric deficit diet? Genuinely don't know
>>36842189
makes you significantly less hungry, but comes at a lot of costs.
>>36842223
also isn't keto diet a little bit costly than a normal one?
>>36842310
Financially, I find it costs a bit more, yeah.
By costly I meant lots of cons. You can't eat out, you can't really eat while on the move without preparing beforehand, say good bye to drinking alcohol, you might feel sick on it (ketoflu) for a week, the first week sucks dick for hungry, getting kicked out of it sucks as much dick (like starting again), there's probably more things but they're not as major and I haven't done it for a while. Did it for 4 months last year, and I've done it a few times more before that.
DYEL here. On a bulk trying to get my lifts up but I feel like I'm gaining too much fat. Should I reduce my intake at expense of lifts or just be a fat fuck for a while to get those bulk gains.
>>36842545
How much you gaining? Try adjusting so you gain like a pound every 2 weeks.
Just woke up, lifting in 2 hours, also fasting for the next 3, would a 10 minute body weight routine to get the blood going right now be stupid?
Also would water with half a teaspoon of protein powder and baking soda break my fast?
i take 200mg of green tea extract/day. How much cafeine (theine) is it ? i'm too dumb to figure it out apparently
Any good lats workouts that I can do inside? I have nothing to do pullups on
Currently doing keto, have lost 10lbs in a week.
How do I stop keto without having a rebound?
I'm thinking on reintroducing fruits slowly first.
But what fruits should I eat and which ones should be avoided?
Why are some people on /fit/ on such huge deficits? My maintenance is about 2500 so I cut on 2000 which is working very well. I've seen people here eating 1200-1500 which is fucking tiny, a girl could cut on that.
>>36842974
>wut
8-9lbs of that 10 will be water, because you stopped eating carbs, why do you want to do keto for a week? You'll have lost hardly anything...
>>36843012
one week down, one week to go
but after that second week it is recommended you carb up a little (or so I've heard)
what do you suggest?
>>36832525
my protein shake tastes like hot chocolate. If I microwave it will it denature the proteins or something? Will it make the protein less good? Genuine question thats impossible to word without sounding retarded
How long till stubborn fat goes away? I've been cutting for almost 2 months and everything else is lean except the last fucking bit of fat in that stubborn area. What if I continue eating at a deficit forever and it just stays there but my muscle starts wasting away?
>>36842988
I'm a 5'7 manlet and i'm cutting on 1200 daily. Plus this isn't my first cut, so i can get away with a 800kcal deficit because of one trick which involves [This comment was removed by The Fitness Mafia.]
>>36843065
Fuck protein powder. Eat real food.
>>36843112
im doing that too but it gives some extra calories and protein.
>>36842658
10 minutes doesn't matter.
>>36842988
If you cut for extended periods of time with no muscle mass you need an insane deficit
>>36843065
No. It won't make a difference just like cooking eggs doesn't make a difference.
>>36842782
One arm rows on a railing maybe
>>36843090
If you're around 10% look into carb cycling
If you're skinnyfat forget about the abs and eat more, lift heavy for an year and then cut
>>36832866
>really easily actually
doubt you fucker could even get that physique within a year even with all the tren and test you could have, even considering that he only weighs like 77kg at 188cm tall
>>36843040
Ahh, I see, I thought you wanted to come out of it completely.
Honestly, not sure, I never carb up, I hate coming out of keto so I don't do it
>>36835525
an hour to an hour and half. This is the ideal time, not longer, not shorter.
I take pre-workout on the weekdays and work out, I also drink alcohol pretty often on the same days that I workout. Anybody had any adverse negative health effects from doing this? Can't seem to find anything online, but I'm pretty sure it rekts the liver. I drink lots of water after the pre tho
should I cut or try bulking into this mess?
used to be fairly active and enthusiastic about gym, but it's been a really rough year and I haven't taken care of myself
feeling really doughy and weak so i'm not sure what the best approach is now
>>36836316
ahahaha why the fuck would anyone do that
>>36843260
Cut cut cut
>>36843425
much obliged family
>>36843224
>drinking alcohol
>being that serious about fitness you require a workout booster
pick one bro
But on topic: Depends what workout boosters. If you have a "normal" workout booster that just increases your pump and is loaded with amino acids it wont damage your liver. If you're using a hardcore pre workout like dedicated unstoppable, jack3d old formula etc. and drink alcohol while still feeling effects from the pre workout its not that good for your liver. Btw most these hardcore boosters I'm talking about are banned in the EU. It's hard to generalise, every pre workout has different ingredients.
>>36843260
Depends. If you don't care how you look this summer at the beach bulk up for a year then cut. If you do care do a short cut for a couple of months then bulk.
>>36832721
All these replies from fags who have never roided and get all their info from hyped up journalists
What's a good value for daily fat intake?
I'm currently between 60g and 80g. 190cm, 23, male
Is this guy natty? Here's his instagram: https://www.instagram.com/sashakovacevic/
Is it ok for me to cut even though I'm a skinnyfat since I can only do bodyweight exercises due to injury? Or should I maintain+bodyweight?
Would doing SL more than 3 times a week work as long as I have a rest day between?
So instead of AxBxAxx BxAxBxx, I would like to do AxBxAxB xAxBxAx
What is considered slow/lean bulk? I mean that one that builds almost only muscle but slower than a normal bulk and requres minimum to no cut afterwards. How much extra caloric intake? What weight gain should I expect in like 2 weeks (to see if it's right what I'm doing)?
>>36843667
bro
its the same for all these guys.. either they are the .0001 percent or they are not natty.. I have pretty decent genetics not amazing but not horrible either.. 6 straight months at the gym i have gained 20 pounds and look a lot better but that physique is not possible for me... i could maybe look reasonably good in the same sort of way in like ten years... So is he natty? possibly..... but not likely.
>>36835546
That doesn't make sense unless you ate 5 pounds of food.
Your body goes through weight fluctuations all the time, individual meals aren't going to make your weight "jump."
I usually try and cut out about ~150 calories per day before Saturday because I know I'll get super drunk and eat more than I should. It really doesn't matter though. I think the rule is 3500 calories is one pound? So overeating by a meal (~600 calories) is going to counter that much cutting you did. If you're only cutting by 600 calories a week then you're doing it wrong.
>>36835213
faggot
6'0 205lbs
Bulk or cut?
>you should lift
I am. Answer my question
>>36835260
You went to a fitness forum to ask about how to grow your dick.
5'9 @ 136 pounds. How can I make my abs "pop" more? I already do planks and leg raises. Should I just continue my cut for a little while longer?
Fatty here that just started gym and diet again, just wondering if anyone here uses s-health to count their calories, and if they find it accurate?
I am 125kg at the moment, so decided to cut my intake to 2400 calories a day, but using this counter it still seems like a lot?
Todays:
200grams all bran flakes with 2 cups of milk (had over two meals) = 668 Calories
4 hardboiled eggs (eaten over the day) = 312 calories
250g chicken breast, 125g brown rice and 100g mixed veg (broccoli, carrots, cauliflower) = 475 calories
Total = 1576 calories for the day. That is like 800 lower than I intended, but it feels like a lot of eating. does this seem right?
I want to start SL, and I'm thinking about the progress that I might expect. I don't want to have high expectations. By the sticky I will eat 2500 cal/day, and train by the book. I'm at 140 lbs with low lifting stats. So, is it possible for me to gain over 4lbs/month (as it is noted in the sticky) and lose body fat at the same time? Or will I not gain as much weight because I will lose fat at the same time?
>>36843962
Cut. 205lbs is too much for you height considering you don't carry a lot of muscle.
And yes lift.
>>36844121
consider training your abs
>>36844121
>How can I make my abs "pop" more?
I know exactly what you mean. A friend of mine has the look you're after. What he does is that he'll occassionally hit abs 3 times a week, around 5 exercises and train them just like you would any other muscle: heavy weights, progressive overload. Try to make the exercises harder rather than easier. Gymnastic exercises are good too.
>>36844121
Consider lifting weights
>>36844121
Don't cut too much or you'll end up like pic related
>>36843846
I understand what you mean, I also think he isn't natty especially because he was not buff 1 year ago. But I don't understand how you can say that you look better than him? What do you mean by that? More mass, more definition? If this physique isn't achieveable for you then i dont understand how you can look better.
According to another anon, I need to work on my triceps to help my bench improve (having difficulties making a rep halfway through the rep towards the end of my exertion)
Would doing 2x8 tricep extensions with dumbbells half my bench weight (say I bench 50kg, I'd then use 25kg dbs) a good remedy?
