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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
I have a few questions and a request:
/r/ing that semen/mineral mix that suggests L-Aginine aswel as some other minerals for semenal gains.
My lifts have been stalling lately, the only one I feel like I can keep moving on is Squats ( and I hate them ) - Bench is "getting there" but I still stall often, OHP is going backwards, and Rows/Deads are on baby weights ( partly because I feel like a tool without using bumper plates and resting them on top of other plates )
1. Is the solution to simply eat more? I already increased my food but found it tricky to maintain unless I'm careless with buying lots of food ( which I'll probably do )
2. rather than trying to +2.5kg every work out like a madman, should/can I go from 5x5 then next workout 3x8, before progressing? as a sort of gain then hypotopy mix?
3. What lifts can replace Deads/Rows? I don't mind if I have to do 2-3 extra lifts, I just really don't like them until I get past the 60kg ( 1 plate ) mark
Can i do my 4-day split as xxxABCD?
does /fit/ have a consensus on whether 'starting strength' vs 'phraks greyskull' are better workouts for a beginner looking to purely gain weight?
What does 1/2/3/4 mean?
>>37223386
If you're missing a few chromosomes, then by all means.
>>37223848
1 pl8 OHP, 2 pl8 bench, 3 pl8 squat, 4 pl8 diddly
>>37223292
1. What's your diet?
2. Follow your program. I suggest doing SS
3. DONT
>>37223412
Phraks is reddit meme shit, I prefer this one.
>>37223894
So i do 2x5 then do 1x5?
So 15 total?
Can I do SS style ABC on monday, tuesday and wednesday and do volume fullbody in thursday and friday?
I can't do squats or diddlies because of knees, are there any other good compound exercises for lower body that I could do instead?
>>37223820
>>37223851
Care to explain why not ?
>>37224302
no
>>37224394
probably not. those are the only 'good' compound exercises for legs besides deadlifts.
not actually fitness related but are there any /fit/ discord servers? anyone got an invite?
My numbers have been increasing at a good rate for the past two months but I noticed today that I've actually been losing weight. What does this mean?
>>37224549
Depends how much weight you've lost.
Strength isn't entirely the same thing as muscle mass. You've been getting stronger, but you may or may not have been putting on muscle (I'd say you probably have but that's a total asspull).
what's a good alternative exercise to work the same muscle groups as a squat exercise?
(since i workout at home and don't have a squat rack)
would kettleball squats be good enough?
>>37223894
newbie to /fit/ here, what does it mean when saying "alternate between workouts"
does this mean do only one of those a workout session and then alternate to the other the next workout day?
>>37224492
So my legs are doomed to be chicken legs? What about isolation exercises?
>>37224270
The last set is 1x5+, so you do as many reps as possible without fucking up your form
this is what makes the program fun as fuck
I've started Stronglifts a bit over a month ago, and I haven't really seen any notable gains. I've made sure to eat plenty and gained 5 kg of weight in that period. Am I just impatient and should keep at it, or am I doing something wrong?
>>37225378
Unless you're skinny as fuck, you're gaining weight too fast.
That aside, gains are a slow process. Especially if you're a sedentary fucker starting from nothing - the first few weeks of lifting in that case are 90% learning how to move without a whole lot of muscle gain.
How many calories would you estimate is in pic related?
Kale and Avocado vegan burrito with sweet potatoes, and pickled carrots and ginger.
>>37225388
I went from 72 to 77 kg. Dunno if 72 kg counts as skinny as fuck for a 6'3" dude.
I guess I'll lay off the carbs for a bit and keep at it, thanks.
>>37223412
Holy shit she's perfect
If I'm lifting 6 reps max, and then work my way up to 12 reps max does my muscle actually increase in size?
Or will it only increase in size when I move to the next dumbbell/plate size?
>>37225437
I'm going to finger blast u veggie boy
>>37223412
no do phraks with planks 2xf, 2x10 tricep pushdowns on barbell days and 2x10 barbell curls on bench days
then 3-5 months later move to ice cream fitness routine
>>37224712
it means do overhead press on monday, then bench on wednesday then overhead press on friday
then next week bench will be monday, overhead wednesday and so on
if you were to map it out there would be a week 1 and week 2 alternation
>>37225496
Ice cream fitness is trash.
Read about programming and start adjusting phraks as needed to keep accumulating weekly volume. At some point you'll start adding extra days and changing accessory lifts and hey presto you've successfully created a program that works for you and you are no longer completely retarded.
>>37225475
This is how it works...
You do a certain workout, let's just say it's squats for 3x10 with 80 kg for the sake of simplicity. Doing this workout gets you "5 gainz". You wait a day or two and do the same thing again, but this time - because you've gotten a little stronger and a little more used that particular workout - you only get "4 gainz" from doing it. If you keep doing the same thing, at some point soon your body will have completely accommodated to that particular thing and you'll see zero gainz from doing it.
That's where Progressive Overload comes in, which is just a fancy way of saying that the workout has to keep getting harder as you get stronger. There are many ways of accomplishing this. You could do...
a) 3x11 @ 80 kg
Or you could do
b) 3x10 @ 82.5 kg
Or you could do
c) 4x10 @ 80 kg
Or you could do
d) 3x10 @ 80 kg with shorter rest periods between sets.
The list goes on. The point is to keep trying to do something a little harder than last time. Eventually you do need to increase the weight of course.
>>37225496
>then 3-5 months later move to ice cream fitness routine
That's some terrible advice right there.
Also, I don't like Phraks version. Stick to the original, and if you want something a little more exotic there are plenty of suggestions in the book.
Are BCAAs bullshit or not? Getting mixed messages here.
>>37225687
Thanks for the info!
Have an annoying case of golfers/tennis elbow, have taken 2 weeks off liting and started back a few days ago, found out that any pulls will flare it up again, but presses/pushes are fine.
What exercises can I do to treat this / stop it from coming again?
Looking at getting a sleeve, but I don't think this will do much for curls.
>>37225836
Mostly bullshit. It works, but whey seems to work better in almost every case, so there's really no reason to ever take BCAA.
The one thing BCAA has going for it, is that it's very rapidly absorbed into the blood stream (even more so than whey), so I mean if you need to be lifting weight 20 minutes after you get out of bed in the morning, then I suppose it has value, theoretically.
>>37225854
Try to stay away from anything that locks your hands into position. That means that for rows and curls barbells are a no-go. Pull-ups on bars are a no-go. Pulldowns with most attachments are a no-go.
Use dumbbells, rings, and if you have access to a pulldown tower with double cables then that works too.
Also try to avoid complete extension of the elbow for a while. Stop the movement a little before that point.
Implement these changes for a while and see if it doesn't make a huge difference.
And of course, warm up properly!
>>37225893
WIll do. cheers
>>37225914
You can try to go back to some of these exercises again when you start feeling better. Just be aware of two things.
First, your elbows aren't completely "healed" the second they stop hurting, so don't be too quick to jump back in.
Second, supinated grip on a straight bar is the most "dangerous" exercise in this regard, so stay away from chin-ups and yates rows for a long time.
Otherwise just ease back into it.
>>37223292
After cutting I am now 180lbs at 12% bodyfat. I am happy with this since abs are visible and I would now like to just maintain.
Is the 14-16 cals x lbs bodyweight rule a good wY to calculate maintenance cals?
15 x 180 is 2700, which seems high for somebody like myself lifting intensely only 3 times a week and doing HIIT twice a week.
I just don't want the bodyfat to creep back up but I'd like to enjoy eating more again. What do, lads?
>>37225960
So it pretty much looks like 90% of my upper body exercises are gone for the next while.
Time to start a cut I guess.
>>37225992
You always have options. There are plenty of ways to work around injuries and pains - always.
>>37226007
Alright, thanks anon
How much more weight do i have to lose to lose the tits and the stomach?
This is 67kg/147lbs at 178cm/5'10
>>37223888
diet is a lot of chicken and I'm getting into a lot of eggs.
also I really want to progress past and not look like a retard trying to space up the weights to a normal high
I jacked off some minutes ago accidentally.
Is it ok to go to the gym now or will i suffer weakness?
Some people told me before, that they feel weak and can't lift heavy weights after they masturbated, but i never did it before i went to the gym.
How hungry should I feel on a cut/diet?
It's about 40 minutes before lunch and my stomach is grumbling. Im aware that starving myself isn't a good thing.
But hunger feeling for an hour or so is OK right?
>>37226337
You're going to feel hungry when you are cutting. It isn't really an indicator of anything other than you are hungry
I want to start a small set of toning exercises. I know I won't get strength from this. But here's my plan:
Pressups: 10x3 (will increase reps as I improve)
Diamond pressups: 10x3
Plank and reverse plank: 3x30seconds
Chair dips: 3x10
Table pull ups (no where I can put a pull up bar): 10x3
Am I missing anything major. I have 0 equipment.
I cycle to work and swim for cardio.
>>37226436
I know id feel hungry, but just don't want to be starving myself.
>>37226497
>toning
Just fucking get out
>>37226500
If u live in a first world country, you have probably never felt real hunger. Stop being a pussy
Any health reasons why I might not want to eat fish every day?
I get fresh caught tuna, salmon, etc. from the harbor for way, way under market price, so I'm curious.
>>37226632
Some fish (top level predators like tuna mostly) might present a risk of heavy metal poisoning if your intake gets large and frequent enough, but that's about it.
>>37226646
Should I be worried about something like 200g x 2-3 a week of tuna?
>>37226659
Probably not.
>>37226692
>Probably
I like those chances! Thanks.
I want to improve my booty as it's quite flat but I work a lot where I am sat down for the majority of the time.
This has probably been asked a million times, but when doing meal prep, do you weigh the food before or after cooking?
What is the policy on closing the glottis during yoga? Never ever or sometimes?
>highbar squat 3 plate
>deadlift 2.5 plate
why is my diddy weaker than my squat?
What am I doing wrong?
>>37226701
I sit at least 10 hours a day. My ass is pretty nice though. Just do your diddys and skwatz
>>37226773
You squat high, you have shit proportions for deadlift or your deadlift technique is horrendous.
Those would be the usual options.
>>37226704
depends on what your nutritional facts are. Usually they're for raw food so you weigh it then. The weight lost by heating is nearly 100% water so you don't lose any nutrients when cooking.
shampoo again after gym y/n?
>>37226773
Deadlift more often. Probably shitty form
>>37226513
I'm not interested in doing more than just toning up a little bit. I know I'm not going to get "muh gains" from any of this. But just firm up what I've got.
>>37226878
It doesn't work like that. Read the sticky.
Also, the workout routine you have planned is terribly imbalanced.
>>37226659
Are you on the west of coast? that's where mercury laced tuna is a large concern.
>>37226890
Please improve it then.
The sticky only talks about lifting weights.
>>37226938
toning is literally cutting. Do cardio and that's it.
>>37226976
I am cutting and doing cardio as I stated. All I'm really looking for is something for my chest and abs to be a little more than sticks. Without going the way of lifting.
Does this even work? Anyone uses this?
>>37227000
waste of trips.
Get a fucking gym membership and do it right
What effect does Coffee have?
I have 8 cups a day with two spoonfulls of coffee, no sugar but with green milk. Should I cut down or is it probably not making that much of a difference?
Do carbs and fat matter when losing/gaining weight? I mean as long as I hit my protein and target calories, can I simply let the remainder of my calories fat and carbs just fall into place?
so i'm bulking at the moment and my tummy is gaining a significant amount of fat, is this normal?
>>37227012
work for what?
calories in calories out.
herballife,slimfast,juiceplus
all the same
What is instinctive training? Can someone define it for me? I've seen it discussed as another style of training but all I'm getting from it is "go to the gym. Do whatever you want and still make gains"
>>37227093
That's pretty much it.
Like you'd expect, it totally relies on the person having a very good read on their body and a solid understanding of what they need to do to get from point a to b. Most people will fuck it up.
>>37227093
to make gains you need to follow a plan and use progressive overload
you need to be tracking your progress
yh i guess u will make gainz if you just go and fool arround but not significant and you wont know where to start each time u go in
>>37227108
>>37227114
Ah okay I see. It seems that if you follow the correct diet of your goals, apply progressive overload in your training, track your progress, only then does instinctive training become viable. Thanks guys
>>37227000
Dips and crunches bish
>>37227169
i also believe in applying progressive overload to your eating also
i can now eat 12 boiled eggs in 1 sitting working my way up to 15
>>37226337
Drink more water. Also eat more foods that are high on the satiety index to stay feeling full for longer: https://nutritiondata.self.com/topics/fullness-factor
Veg and fruits are good for this because they're low calorie for larger portions.
>>37227198
fructose
Going to be moving to University in September, at the minute I've got my workout sorted but my diet is a bit lacking (mainly because I'm terrible at preparing food), at the minute I'm just eating the same stuff all the time and I know keeping it bland probably isn't going to help me keep consistent with my diet. Are there any places that help someone with the culinary skills of not good cook get better at cooking on a budget?
>>37227191
Hidden kek
>>37227216
>>37227216
yh go to the kitchen
put egg whites in the microwave
eat till gone
put oats un bowl ad water microwave
eat till gone
take tub of cottage cheese each night
eat till gone
upen can of kidney beans
eat till gone
take greek yogurt add protein powder
eat till gone
shits easy yo
>>37227216
Use uni to learn to cook a bit more, use the Internet.
Start easy work your way up and if I had to give one tip it'd be but some spices, lots of them.
>>37227238
thank
>>37226825
No. Over-shampooing is a good way to ruin your hair
>>37227200
Fructose eaten from fruits isn't comparable to Fructose from soda.
>>37227265
whats that got to do with the price of eggs?
>>37227093
>>37227169
instinctive training is just bodybuilding - aka just moving weights and waiting to get bigger or lose fat.
if you use the muscle, it will get bigger with sufficient resources. basically no thought has to be put behind it, hence why people claim its just 'instincts bro' - which is just a douchey way to say they have no clue what they're doing and just do what they feel like that day depending on what they're in the mood for or whats sore/not sore that day.
if you have any goals deeper than hypertrophy you will have to put more effort in other than 'muh instincts'
>>37223292
I seem to be getting lower back pain after I squat, I am not sure what I am doing wrong with my form, should I record myself squatting?
>>37227402
dont arch your back
>>37227402
you should record yourself and see - some discomfort might be normal though if you have a weak back and dont deadlift/fatigue your back before squats
>>37227056
yes, its normal for a guy eating too much to get fat.
>>37227051
that's generally the accepted plan of action, even when bulking.
>>37227042
something something caffeine abuse something something possible long term effects.
I would cut down just for the sake of not being dependent on it and avoiding withdrawal symptoms if you cant get your hands on it for a while.
>>37226308
>accidentally
yeah happens all the time.
just go, its more of a psychological thing cause you feel all relaxed and lazy.
>>37226247
>How much more weight do i have to lose
more. repeat until desired body.
>>37227381
But for shallow aesthetics only goals it's fine? :)
I'm a 5'3 short manlet. Is there any point in me getting an aesthetic body? Or should I juSt try to look good in clothes?
>>37227570
kill yourself
>>37227589
Help a brother out. How do I make the best of a bad situation? Ive got career, face. Cmon
>>37227613
read the sticky
Im running texas method right now and my stats are 165/290/405/415.
I had to take 2 - 2.5 weeks off due to end of semester stuff. My diet and caloric intake was absolute shit during this time as well. This is my first week back since that break.
I went in yesterday and was to do 5x5 at 305 for squats and 1x5 315 for diddly.
I got 1 set of the 305 squats and 1 rep of the next. I did the deadlifts, but they were terribly heavy and painful.
Should i deload like 20% off all lifts and hit it back hard?
Sorry for this stupid question, but if somebody says he can bench 60 kg, does it mean he can bench the barbell + the 60kg weights or total 60 kg, including the barbell?
>>37227560
yeah that was kinda the whole point of my post but good job noting it
>>37227617
Read original question
>>37227620
means he can bench 60kg
do you lift the bar? if so count the bar
>>37227630
>should i try look good or try look good in clothes
>ps im fucking tiny
pretty dumb question
>>37227637
Thank you.
It sounds logically, if you say it like this, sorry.
>>37227620
Barbell is included in the 60kg and a standard barbell weighs 20kg.
>>37226922
Europe, next to the Mediteranean
>>37227671
alough your friend may be female if they can only lift 60kg
>>37227460
I am only a month into lifting, so it could either be a weak lower back or bad form, I will probably record myself next time I head into the gym as well
>>37227651
I thought this was a thread for dumb questions
I eat basically brown rice for every meal other than breakfast simply because it's the cleanest and most calorie dense food I know of. Friends and family are starting to tell me to diversify and eat other foods, but I can't find anything that isn't objectively inferior to brown rice.
Are there any foods which can provide me clean calories in a more efficient way than brown rice?
>>37224302
i wouldn't recommend doing fullbody on TR and F, but maybe focus on accessories on those days. I did a split like that because I didn't have enough time to stay in the gym to get it all done MWF so I did my compounds on those days and the accessories (tricep pushdown, dips, curls, etc) on TR/F. It worked well until I added in too much cardio and began burning out on my main lifts.
>>37224394
you can work on your hips but that's it. use the hip abductor/adductor machine if your gym has one. if you can hold a heavy load (lol) then maybe calf raises as well. with the knee being in the center of the leg you're unable to do compound (two or more joints) exercises that don't engage that joint
>>37224678
sure, at low weight you can use DBs or kettleballs, but get to a gym soon or find a cheap, used power rack. but there's no single exercise that can take the place of a squat. its beauty is in being a compound lift that replaces multiple isolation exercises. but if you're repping low weight then work on holding the weights in different positions to simulate front squat, back squat.
>>37225378
can you lift more than when you started? if so then you've gained strength and you should be fucking proud of it
>>37225989
Bamp on this pls
Not strictly fitness related, but how do I get in to playing sports as an adult? Used to play basketball, tennis, and wrestled up in to my teens and I'm starting to miss playing sports. Tempted to just fuck around at the basketball courts today and get in to a pick up game but it's been so long since I last played.
My weight loss has stalled a bit. I know that's normal but it's still frustrating. Lost 10 pounds in 2 weeks, but I've lost 8 since March. Not really sure what I should change in my diet. I've been doing more cardio than I did before but I've lowered and adjusted my tdee and it's still difficult to lose any weight.
Is there like a specific diet I should be eating? I'm around 183 but I've been that way since the beginning of may.
I was eating a lot of fruits and vegetables but I'm thinking I should cut out most of the fruit and eat more chicken?
>>37228121
go for 14 or 15, either way use your workouts to determine if you're really eating at maintenance or eating too little. if you lose strength (can't maintain same routine/have to deload/whatever) then you're eating too few calories, if you're gaining a bit of weight/fat then you can either lower the cal intake or add in some cardio.
Beginner lifter question. I want abs but also gains, is there anything I should be doing besides good diet, cardio on off days, lifting and max protein 3x a week?
currently 2.5pl8 dead, 2pl8 sqt, 1pl8 bench, 0.5pl8 OHP
>>37228167
same as getting into weightlifting as an adult. go to the courts, fuck around and feel embarrassed, and keep going back
>>37228313
Abs will come to you if your diet is clean and you do DL/Squats.
Magically lost lower back pain after just 2weeks of rest from back excersises, still went to the gym for my other excersises and even did russian twists. What the fuck is up?
>>37228360
I read alot that you should diet off fat, then eat for the gains, at seperate times; bulk/cut/bulk, etc. Would that be more effective?
>>37228451
Depends on your goals. I chose slower gains over a constant clean diet and not having to bounce between two diets every few months.
Bulking/Cutting cycles are faster gains. Then when you reach a certain amount of fat you cut. Can't speak much about it because I don't do it.
I personally can't see the endgame for bulking/cutting so there's that.
>>37228451
For a natural lifter who is not competing bulking and cutting is sub-optimal. I think bulking and cutting is yet another thing perpetuated by roid users- for whom it works well enough.
Gains are slow enough as a natty that the extra calories from bulking doesn't make much of a difference (if any). At the same time cutting that last bit of subcutaneous fat takes a long time. I don't even know how you would efficiently cut in a bulk and cut cycle without using any substances.
>>37228614
Quite the opposite. A roider will gain mass without gaining a lot of fat very easily, higher testosterone levels encourage your body to build more muscle while burning more fat. Bulking then cutting is a must for someone who tries to get big and ripped naturally in a somewhat fast fashion.
does insulin help in the absorption of protein?
>>37228359
Surprisingly helpful. Thanks anon.
>>37228727
no...
>>37228367
are you saying it came back? It's probably your form or some underlying issue you need to check out.
>>37228691
Fair point about the roiders, I didn't think of that.
Although, does eating almost at or slight over TDEE versus eating say.. 500-1000kcal over TDEE make that much of a difference in muscle growth though? Assuming macros and everything are sufficient for both.
Also I think bulk and cut cycles would have to be at least 6 and 3 months to produce any results.
>>37228811
Any source on the insulin thing?
>>37228811
>are you saying it came back?
No, it disappeard after a very short time. Everything I read said, it'd last at least 6 weeks if not multiple months. I'm not so sure if I should be doing deadlifts again and other back excersises.
>>37225437
700
>>37228927
To be completely honest, there's nothing that suggests a clean bulk (slightly over TDEE) makes any less gains than a dirty bulk (way over your TDEE). The only thing that's for sure is that you'll have way more fat to cut once you're done with the dirty bulk, so you might be more impressed with the result after you cut. Personally I've never done a dirty bulk, and I don't know if it'd help anything but even with only 100-300kcal over maintainance, I was able to make gains.
>>37223292
I'm trying to do a ketogenic diet, but I can't find a consistent answer on the maximum number of carbs I can have per day to maintain ketosis. Some sites say 20g, and some say 50. I tried to go no carb entirely, but I notice that it completely knocked me on my ass with fatigue.
Do you guys have any tips?
There's no way this can be right can it?
6g of protein for 60 calories in a Cappuccino?
>>37229248
My math suggests no.
fat 0.2g = 1.8kcal
carbs 10g = 40kcal
protein 6g = 24kcal
Should be labeled with around 66kcal.
>>37229166
Thanks for the reply. I was able to get decently strong on a 'clean' bulk (mind you, not eating clean food at all). Full on bulking was never an option for me because I don't have the appetite to eat so much that I put on fat.
How can I increase the size of my glutes and hips without a smith machine or bar? All my gym has is basic equipment and Dumbbells, the other gym is hours away.
>>37229303
>mind you, not eating clean food at all
That's absolutely no problem when it comes to gains. It just fucks with your health in the long run. Most people see it as a waste to look good but actually have an unhealthy lifestyle so they stick to veggies, fruits, whole grains and other healthy stuff to actually be healthy. You just need to meet 1.5g of protein per kg of lean body mass and around 2.5-3g of carbs and 1g fat per kg of body weight and you need to eat most of it before and after your workout. With that you've got everything you need to build muscle. For the rest of your daily intake you could theoretically eat ice cream and chips all day if you really want to. Although some say too much junkfood can fuck your testosterone levels and too much simple carbs and blood sugar spikes can lead to insulin immunity but I'm not sure if it's true or just broscience.
>>37229285
My thing was where is the protein coming from.
Think i figured it out though, didn't realize just how much protein you can get per calorie in 1% / skim milk.
>>37229405
Thanks again. I feel that the term junk food is too ambiguous and misleading.
What are the actual health risks of 'junk food' (in this case I would say, simple sugars or high GI carbs) that are not obesity related? Given of course, that the individual gets their other macros and micros otherwise.
>>37229321
Dumbbell squats probably?
how do i increase my t level? not gonna eat my own cum or anything, just wondering if there are some good methods that preferably don't involve eating my own cum
OK I have a helpful questions to ask. Is there any problem with eating the same foods day in and day out AS LONG as you hit your micros and macros?
The only issue that comes to mind is boredom. But all I'm essentially asking is... is this an option? If you can handle this, if you have the willpower or are simply too lazy to get creative preparing different foods, is eating the same thing viable?
How often should I switch grip when doing mixed grip diddlys? I switch after every rep. I know that's probably not necessary but I find it a bit more awkward when my right hand is under. I'm just trying to make myself get used to it.
>>37229567
>>37229405
>too much simple carbs and blood sugar spikes can lead to insulin immunity but I'm not sure if it's true or just broscience
what is diabetes
>>37229567
high blood pressure, diabetes, atherosclerosis.
if you're young you can get away with a lot and recover quite easily even if you fuck yourself up, and even then one person may not be as resilient as someone else. don't take it on as a habit to eat only junk food just because some kid here 'thinks' its ok for you.
this whole 'junk food' isn't bad for you came from a bad case of chinese whispers which was basically
>calories in vs calories out for weight loss
>you can eat junk food and still lose weight
>you can eat only junk food and still lose weight
>you can be healthy only eating junk food
>>37230156
You can stop worrying about it. Not even kidding, worry lowers testosterone.
>>37230238
>AS LONG as you hit your micros and macros
Nope, but the chances of you actually getting everything you need eating the same stuff every day are pretty damn slim.
Should I go gym today or tomorrow
Went Monday and Tuesday rest wensday can go today Friday and sat
>>37230422
oh well, i never worry about anything so that's that
So I started going to my local gym at the beginning of april after deciding to finally get fit. From then to now I've gone down from 84kg to 75kg at 5'10.
Should I continue to cut for a few more kg or should I try bulking to help gain muscle? Since I started I noticed that I've gotten some noob gains in areas like my arms and my legs.
>Captcha: select all the pies.
>>37230422
What about just eating a bunch of mixed veg as part of my meals? Can't go wrong that way right?
Should a beginner be doing multiple exercises that target the same muscle or is this more for enthusiasts seeking sculpted perfection?
>>37230458
Today and tomorrow.
>>37230683
http://www precisionnutrition com/balanced-diet-isnt-enough
>>37223292
I was doing SS for 3 months and was with:
OHP 10 kg
Bench 15 kg
Squat 20 kg
DL 30 kg
I feel like doing something wrong because i can't add more weight, what shoul i do; and then I stop going becasue no time and i have started riding about calisthenics and seems ok, help me
>>37223292
I found this old picture on one of my old hard drives. Where did this guy's lifting go wrong?
>>37230821
He's injected an oil called synthol directly into his muscles.
>>37223292
So, what's the deal with fish? Is it worth eating if you're already taking Omega-3?
>>37230839
Fucking wow. I get that /fit/ know it's stuff, but that's an extremely specific piece of knowledge there. How did you catch that he was a synthol guy so quickly?
>>37230860
>>37230860
Spent a lot of time looking at pictures of half naked men.
Fatso here, I was starting to lose a nice bit of weight (following the sticky) until I got my job. I go for a run every other evening after work depending on the weather but I've been maintaining at my new weight for a while now since I'm not exercising as much as I was when I was a student/unemployed. Anything I can do exercise-wise in a studio apartment to bypass the fact that my job is super stationary? If it helps I'm a manlet (5' 10") and I'm 195 pounds now. Not really concerned about ever being ripped/aesthetic/etc, but losing weight and being able to do more, run farther, and lift somewhat heavy objects with less difficulty is fun.
>>37230845
It's food. Eat it if you want. It's just food.
>>37230780
How are you stats that low for 3 months? You're doing something way wrong.
>>37230716
no
>>37230654
just lift
I'm tempted to go Monk Mode, but I also want to enjoy my life. Are the two goals opposed? Also, any general info on Monk Mode?
>>37230860
Just look at his muscles brah. Anybody could figure out that he's on gear or he injected synthol. Since we can see he hasn't developed male pattern baldness, and has no acne or gyno, we can infer that he injected synthol. Another good way would be to have before and after pics
>>37230716
as a beginner, you should be sticking to true and tested programs like SS or SL until your lifts quit being faggot tier.
As a beginner, strength and size usually go hand in hand. Once you have reached intermediate level, yes, you will need to specialize a bit more; meaning that you may want to up the volume and perform multiple exercises to achieve muscle hypertrophy.
>>37230821
synthol
What is the most /fit/ position in American Football? I might sign up soon.
Solid BB routine? Achievable, reasonable.
6 months into SL, started getting boring.
>>37230915
I don´t know there was a point where i could not lift heavier, i just could not, what do you think i should do?
>>37230860
just look at the way some of the muscles look untrained and some muscles protrude so much yet have 0 definition Even with steroids this look is impossible
i've got a constant ache in my bottom thumb joint, there's no sharp pain but it's really fucking annoying, painkillers haven't helped
wat do
>>37231042
eat more, rest more. it's a mental game
Skelly who eats 2400 cals a day.
I'm making larger lifts but not seeing gains and I LOST 4 pounds in one week.
WTH?
Newfag here. SS or SL with accesories? Of course accesories will target chest, because of that trex meme I don't want to become.
>>37223866
For reps or 1rm?
>>37231216
Did you calculate your tdee? Maybe you lost water weight?
what is the significance of hemiketals in carbs?
I can't go to the gym for a while, what is a good routine that doesn't use weights?
>>37231461
This please, is calisthenics good?
So I have a question about a PPL routine. Current 6' fatty at 253 lbs down from 265 in april. I do cardio every other day on the eliptical at my gym and am eating at 1750 kcals a day for my cut. So far I've just been doing free weight curls and basic barbell bench presses (up from 60lbs to 75lbs slowly but surely). Anyways I was wondering if there's a PPL routine I could do at my fatness and lack of strength that wouldn't kill my cut and maybe help in making my body not look like a twig with loose skin when I hit my goal weight of 160-170 next year. Any help and advice would be greatly appreciated, thanks.
>>37227839
What sorts of vegetables are you eating?
I'm clean bulking at like .6 lb/wk, and I expect once I hit my current strength goals I'll still be at pretty low bf%.
To do a small cut efficiently when the time comes, should I shoot for -.5lb/wk, -1, or more? Does it not really matter, and I should do whatever within a sane range (eg not 3lb/wk)? This is my first time on a bulk/cut cycle.
how do i know if im natty?
Is muscle strength not related to muscle size? I went to the gym today with my friend who has always been way bigger than me (I'm a skelly) but I could do reps on weights he couldn't even do one on
I don't think we was putting it on to make me feel better cause he seemed quite embarrassed about it
>>37227839
Eggs, peanut butter, meat/fish, bran, oats, lentils, veggies cooked in (olive) oil, protein powder, butter, potatoes, pasta, fruit, nuts, avocado...
>>37231899
>Do you use roids?
If not, you're natty. If yes, you're not natty.
What are some good stretches/exercises for shoulder mobility? My shoulders hurt like a bitch when I low bar squat to the point where I have to widen my grip excessively far to relieve it, which causes problems because my fingers get in the way when racking the bar.
I've been form-checked a couple times by regulars at my gym and the consensus seems to be I just have super shit shoulder mobility.
What's the difference between creatine HCL and Mono? I accidentally bought HCL.
I've heard that front squats are supposed to work quads more than back squats, but for me I feel front squats much more in my glutes and hamstrings than back squats. Am I fucking something up with my form?
>>37232286
Your form is either shit or you're squatting too low. The whole point of doing Front Squats is to target the quads, so you shouldn't be squatting as deep as you would a Back Squat.
Deload a bit and do some slow, controlled reps to find the point where your quads are fully engaged. That's your target depth point on front squats. Any lower and you're wasting your time because back squats are better for hams and glutes.
im the lord commander of skellingtons and recently decided to start eating and drinking milk at every possible opportunity. i started at 122lbs 5'11 and now im 127 lbs but it has only been 5 days, is this dangerous? that's like a pound a day, all fat and some water weight (no muscle)
also is it alright if i just do weightless squats and push ups for form until i'm at a healthy weight, then start going to the gym and lifting? what is a 'healthy' weight for 5'11"? according to BMI its 135lbs but idk if that's to be trusted
thanks guys
>>37232229
The only real difference is HCL tends to dissolve better in water, which makes it slightly more convenient to mix and drink.
Not enough studies have been done to know if it's any different than mono in terms of performance. Not really worth the extra $$$
>>37232470
I don't know about the milk issue, but as a 5'11" guy with a narrow frame (thanks, Sami genetics) at 135, I still look underweight.
Back when I was a medic at 150 (bulk but no shape) I was weird looking.
I'd say 140-145 if you're lean is about right (that's what I'm trying to get back to).
>>37232329
What if i am targeting quads and glutes but back squats just don't do it for me? I really don't think my form is shit, probably just going too low. I go just as low for back squats too so I'm not sure why I don't feel much from them.
>>37232470
I guarantee like 90% of your weight-gain so far is water weight. Your body tends to retain water when you suddenly down a lot of calories. It'll balance out over the weeks if you keep up with it.
Also, there's really no reason not to start with just the empty bar. You're basically giving up free gains by putting it off.
>>37223412
You're applying the wrong solution to your problem.
Fix your diet and lift whatever the fuck.
>>37224678
Cleans with high volume front squats you pussy.
>>37232526
>What if I'm targeting quads and glutes
Why are you doing an exercise that's specifically done to target quads when you want glutes too? Just do Back squats in that case
>but back squats just don't do it for me
Your back squat form is shit then. If you don't feel back squats in your hams/glutes, you're doing something wrong (probably not hip driving properly).
>I go just as low for back squats too
Again, you shouldn't go as deep on Front Squats as you do Back Squats. The whole point is to target the quads, so going lower than the point where your quads are fully engaged is just wasted effort. If you want to target hams/glutes too, just do Back Squats.
>>37225450
72 is skinny as fuck for 6'3 yeah. If you're a beginner you don't need to bulk hard.
Expect gainz to be in the order of 5lbs for the first 6 months if you are natty, so plan your bulk accordingly.
Also, those early gainz are easy as fuark and even come when cutting for most non-skellies.
>>37231026
bump
How do I transfer a squat's 'focus' on the backside of my legs?
I don't dislike the quads growth I'm experiencing, but I'd much rather have my backside get bigger before I get disproportioned T-rex legs.
>>37232721
To answer the question: squat deeper and focus heavily on driving through your hips. However, if you're deadlifting (and doing it properly), you should be fine in that regard.
>>37232780
I'm doing SL, and while a DL does give me a pleasurable burn in the areas I'm trying to target, it feels like 5 measly reps every 4/5 days isn't enough, while instead my quads are advancing disproportionately.
I don't really get why the DL volume is so small in SL, but I guess there must be a reason for it
>>37232721
It's mostly a factor of how far back your hips are at the bottom. If you're not doing low bar already, start.
To find the right place for low bar position, stand with your arms neutral, and then raise one hand and put it on the point of the opposite shoulder. Pull the elbow of that arm back. Just behind the shoulder you'll feel a kind of shelf of muscle and bone emerge. That's what you want the bar to rest on.
As you go down, stop your knees just above your toes and continue to go to full depth from there. You'll probably end up with your torso more horizontal than you're used to.
>>37232804
You only do 1x5 on Diddlylifts because it should by far be your heaviest lift, and it's done at your last exercise for the day.
You'll eventually get to a point where the weight is so heavy that 1x5 is all you will be able to do.
If you're so worried about volume though, you could always add some other exercises like RDLs or Hip Thrusts, to be done AFTER your main routine.
>>37232597
Hm I don't know I think I just have some weird shit going on with my muscles that I can't activate them properly. But next I'll concentrate on more hip drive on back squats.
I don't have a particular chosen routine but I usually find myself doing the following on a daily basis:
Lat Pulldowns 3x8
Lat Low Rows 3x8
DB Chest Flys 3x8
OHP 3x8
DB Bicep Curls 3x8
Leg Press 3x8
Hip Abductors 3x8
Chin Ups 3x5
Rowing Machine (5mins of cardio)
It varies a little on days since I'm not sticking to a schedule. Now and then I do bench press if I have time. I haven't managed to get into deadlifts or squats yet. I go four times a week at dawn before work.
How bad is my routine and what muscle groups am I missing?
>>37232835
I figured it would be something like that, but unfortunately my gym's squat rack is one of those 'open' ones, which limits my minimum squatting height to just after breaking parallel.
>>37232836
Can't I just do more DLs? It's the last exercise so it's not like it's going to hurt my other lifts if I DL to failure.
I used to do hip bridges and single leg glute raises, but after breaking 60kg DL they hardly make me feel anything at all, and my gym doesn't have the right machine for doing glute ham raises.
>>37232886
If you wanna throw in some more sets of diddlies, by all means go ahead. You'll progress slower on the weight though as it starts to get closer to your limit.
All depends on if you feel Volume is more important than Intensity, though that's probably something you shouldn't be too concerned with on a starter routine.
>>37232916
>Volume is more important than Intensity
Isn't that for hypertrophy?
I'm lifting just because I want to keep my body small, my goal is basically being underweight without looking like a starving child.
So far it's going great, but I got concerned with how fast certain groups seem to grow compared to others.
To make another example of this, my back muscles are progressing at like half the speed of my pecs and arms, and at a quarter of my quads.
When you write something like 3x8 in what order is that written? sets or reps first
>>37232940
>Isn't that for hypertrophy
Not necessarily. You won't really appreciate it too much since you're probably still progressing linearly, but you'll eventually get to a point where you're plateauing hard on one (or multiple) lifts.
Volume is your best friend for breaking through those plateaus because it promotes growing larger muscles, and more muscle can move more weight.
>>37232960
Eh...I think I'll stop long before that.
Like I said, my goal amount of muscle is just that layer that actually makes you look smaller than someone who has none, if you know what I mean.
Anything past that is not in my aesthetic goals
>>37232958
setsxreps
>>37232958
sets x reps
>>37232871
your routine is really bad. you don't know what you're doing. you're also missing triceps.
>>37233005
>>37233006
I see people doing it both ways, it's confusing
Thanks though
>>37233006
I've seen results with it. Am I just not doing enough compound lifts to complement it?
>>37232991
I understand. Just making sure you understand why you're choosing to do things the way you are, instead of just blindly hoping things work the way you want.
Anyway, if you're worried that you're not progressing symmetrically, volume is usually the way to go for fixing it. You can either add volume by doing more sets of a relevant lift you already do, or by doing some supplemental exercises AFTER your main routine to target said weaker areas.
People tend to go with the latter because weak areas generally are in specific areas, which isolations are great for. Simply doing more compounds will likely just exaggerate the asymmetry in the long run.
>>37233106
But don't smaller muscles grow faster?
Let's say I reach a 100kg squat.
My quads are 100kg.worthy, while my hamstrings and glutes wouldn't be able to lift past 80kg.
If I just keep lifting 80kg, won't that make my quads stagnate while my backside catches up?
>>37233139
Not exactly. In fact, the reality is closer to the opposite. You have to really fucking hammer your smaller muscles to get the same amount of growth you get from simply regularly hitting your larger ones.
If smaller muscles grew faster, hitting 1pl8 on OHP wouldn't be much of a feat.
Also, basing your symmetry based on the absolute amount a certain muscle group can sustain is bad, so stop doing that. You will look really fucking stupid in the long run if that is your metric for symmetry. Smaller muscle groups can't hold as much weight as larger muscle groups, so why are you trying to use absolute comparisons to their symmetry?
>>37233228
>Also, basing your symmetry based on the absolute amount a certain muscle group can sustain is bad, so stop doing that.
I'm just doing SL, I haven't really taken any measures to correct asymmetry yet.
An added problem is that, while symmetricstrength says I'm perfectly symmetrical, the actual size of muscles is not.
>>37233246
Sounds like to me that you have a bad perception of what being symmetric in terms of mass actually looks like.
If symmetricstrength says you're symmetric, then odds are you're fine.
>>37232871
>>37232871
Ditch all isolations.
Only do compounds.
Dont do any DB curls unless you're a bodybuilder or have plenty of time. You already hit your biceps on lat pulldowns and chins.
In all honesty, just do a god damn starter routine. Doing 5 sets of three compounds would yield you better results and you'd spend less time in the gym.
CHINS, biceps and back
SQUAT, legs and core
BENCH, triceps, delts and chest
BARBELL ROW, biceps and back
DEADLIFT, legs, grip, back and core
PRESS, triceps and delts
Maybe flyes or pushups as accessory here.
There you go, do that instead.
whats the max amount of weight i can gain in a month safely? im basically anorexic
>>37233514
Just aim for 1lb a week while lifting weights.
Any higher and you'll just end up becoming skinnyfat, which is arguably worse than being a skelly
Would squatting lower benefit me better in terms of strength and looks with less weight (185) or would doing it at a 90 degree angle with more weight (225) help more ?
Is Keto a meme or is it worth doing? I'm 250 pounds at 6'1 and i really just want to get rid of this fat. I used to weigh 339 and ive been at this for a while
>>37233920
It's a meme, but that doesn't mean it doesn't "work."
I "works" because it forces some insane discipline on you, and because carbs are by far the easiest macro to go overboard on without realizing.
Simply counting calories and being strict about it is just as effective.
My gym has an ab machine (the one where you sit and "crunch" on a pad at your chest).
I do planks, but since I started using the machine there, I want to say I'm seeing better results on my abs and obliques (I also do 45 pound dumbbell dips for the obliques).
I just hit 3x12 @110 pounds today on the ab machine.
Am I actually getting results that I see from this in addition to everything else, or is the ab machine a meme machine tricking me?
>>37234227
I feel like that machine is pointless, even untrained and fat I am able to put it at 200 pounds without issue
If i do pullups on 2 parallel vertical bars (like 2 straight bars in the metro) i get very sharp cervical (neck) pain the day after.one trapezius also feels tight af.any ideas what could be the culprit?
Is strength standards out?
>>37234245
Well, I'm not counting on it to give me abs, by any means, I know that's almost all diet and cardio. I just *think* I feel a good burn and have noticed my 4 pack is more defined (got that little bit of bulk fat I need to lose). It most definitely gives my abs a "pump" I don't feel/see with planks or crunches (especially my lower abs). I just don't know if it's really doing any good.
>>37234140
https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/ looks like low carb is statistically better.
>>37234317
Sorry, seems you were talking about a slightly different machine
The one I used to use was one where you would lean back and use your arms like "hooks" and crunch
Maybe yours is better?
>>37234343
No apology necessary. The one I use is a chair that has a padded arm in front of your chest. You push into it and down. It's like doing a sit up at 90 degrees with 110 pounds on your chest.
>>37234329
>None of those studies took into account the preservation of Lean Body Mass
Guarantee you the low-carb groups lost more than just fat, senpai. Carbs are important for retaining your muscle.
>>37230412
I wouldn't say you can be healthy just eating junkfood. Junkfood has shit micros and macros.
Why shouldn't you bench or squat with the smith-machine?
>>37234617
Far less many muscles are used with the smith machine.
Can you lose muscle memory from drawing since you are destroying your muscles.
I may have fucked up my dinner
I bought some boil in bag brown rice, each bag is supposed to be 125g uncooked, how much is this when cooked? I might have overeaten
Did I hurt myself or am I just sore? What's a good way to tell?
Suddenly my balls have been itching the past 2 days and now I have a rash on my inner thighs, what do I do? And can I make it disappear by Sunday?
I just learned you count the fucking bar wow.
Is this bad for 4 months?
5/9 165 lbs
Squat 225
Deadlift 215
Bench 115
Incline 96
My dead lift lower because of grip and I have to use smith machine at planet shitness
>>37235334
After 2 months any self respecting man should have at least one plate bench. You have a weak upper body but you are doing okay on lower body.
Where can I purchase Ephinedrine for an EC Stack?
>>37235351
HOW CAN I UP THE BENCH FURTHER THEN?
I AM WORKING ON IT, I WANT TO HAVE A PLATE BENCH
JUST
HOW
