Questions That Don't Deserve Their Own Thread.
Last thread reached bump limit.
Relatively new lifter here and haven't been doing warmup sets. I tried them for the last few sessions and everytime I get to my actual lifting weight (185 lbs) I'm tired as fuck and my legs get shaky. Do I have to do a warmup set at this weight? Seems like I was doing better before.
Does this tank top fit right? I've never worn a tank top before. The length seems right but the chest has a lot of side boob creeping out.
Warm-up sets are important. I usually do an empty, a 25% and a 50% before my working sets.
If you're tired by your working set it's because you aren't taking long enough breaks (~30 seconds for low intensity warm-ups, a minute or so for higher) or you're doing too many working sets.
One thing Rippetoe says in SS is that you can do fewer reps in your warm-up sets as you approach your working set, so that you don't knacker yourself out too badly but still get warmed up.
Don't lift heavy, but you should try to maintain a minimal physical activity even during chemo, not because of the gains, but because it's good for your health and will help your body fight the cancer. Good luck, bro, stay with us.
You have your whole life ahead of you buddy. Focus on getting well. Swoleness will be waiting for you when you're done.
Besides, it's not as if you'll loose your gains. When you train again you'll much more rapidly return to your previous strength levels because of your training. This is referred to as muscle memory:
when should i start going for hypertrophy? im up to 1 plate bench, 1.5 squat and 2 deadlift but i have had pretty much no physical gains, which was the whole point for doing this
whey + other shit or 'mass gainer'? (i am trying to 'bulk'). mass gainer seems pointless when i can just have whey + something nice like ice cream
how long is it supposed to take for actual physical gains to appear? ive been in the gym 3 days a week, increasing weight pretty much every time and leaving exhausted for 3 months but no signs yet
>something nice like ice cream
Ice cream will just give you sugar and fat. That isn't useful for gaining muscle mass. You want nice solid carbs like pasta, rice, potatoes, oats. With lots of veg and protein.
>2 plate deadlift
Is that your 1RM? If you're doing 5-sets or more of 2 plates after 3 months that's really remarkable. Or you might be doing it wrong.
Hangout with this hot chick a few weeks ago we both have a good time, every time I ask her to hangout after she says she's busy,on the other hand this fat chick with a pretty face won't leave me alone. What do I do? Wait for the hot chick or fucj the fat one
I really only eat what you can buy on the outside aisles of the grocery store which is meat and vegetables. Sometimes I get cravings of junk food and will eat those Dips bars or potato chips and I feel better with more energy. Why is this? I thought eating healthy would cover any deficiencies, so why does junk and candy make me feel better?
well what i mean is theres that optimum nutrition muscle dust stuff, and theres a whey version and a mass builder version. the whey version is just protein but the mass builder version has a load of carbs in it, is the any benefit in the mass builder, as in why not just mix in some ice cream if you need the extra calories?
i do the stronglifts thing, which is 5x5 (its supposed to be 1x5 for deadlift but i do 3x5 or 5x5 as i feel like i might as well)
1 plate is 20kg right?
Not fitness related at all, but don't know where else to ask/how to google.
Used to be really good friends with someone until they fucked me over. I have since unfollowed them on normiebook but they still appear a lot in the chat list (because we used to chat a lot), and stuff like a post will come up with "ex-friend at 20 other people like this". Any way to completely remove their presence on my fb without blocking?
I'd say that if you're eating enough and maintaining good form throughout all of it you'll be fine; but that said if you need to ask you might want to drop some things. Doing exercises correctly is going to help you more in the long run
so what's the deal with lentil? I don't see it getting posted very often, is there a reason I should avoid it?
Only if your lifts are intermediate.
If not stick to 3x5s until you get your lifts up.
>1/2 at least.
Squat and dead strength dont really matter for his routine, but you want to have at least that much upperbody strength before you hop on it.
And following literally any program to get that upperbody strength will give you sufficient leg strength, but.... I dont like his approach to lower body training.
He severely underestimates the usefulness of the hip thrust, though i agree with him about the squat, especially in light of the shit artemus dolgin talks about it.
Mass gainer is only worth it if you find cheap stuff that is more calories per dollar. Even then that is generally shitty ingredients, basically eating corn syrup and whey.
Rich piana may be a living meme, but he is right about real fucking food, goddamnit. Eat as many calories as you can, rather than drink them.
But your lifts are good enough to hop on a ppl and get your 3x8-10 double progression on.
Just dont do it again.
If by retarded, you mean excessive... Then yes.
What is your progression model looking like, and how much do you lift?
Could be a number of thing.
Too little fats, too little sodium, could be minerals or micronutrients.
Remember a little bit of saturated fat is good for test, and fats are good for hormones and satiety in general.
Aim for .8g/lb protein, .35g/lb fats, and at least as many carbs as proteins.
Nonrestrictive dieting is the only effective long term solution, so try and make it work for you, and you wont worry about "having to go back on a diet" ever.
Nigger i deadlifted 235lb literally my first time ever deadlifting.
It isnt that fucking amazing.
Some people are kinda strong before steppig into a gym. Not everyone was a weak unathletic skellingtom
>do you count your calories?
I used to and stopped. I guess I'm starting again.
>What specifically do you eat?
Unfortunately not pussy. Mostly meat and eggs actually. I'm starting to think that I need more carbs in my diet. I have carrots and potatoes as a side, but mostly meat.
Dont stress over /fit/ memes. Just enjoy the bants.
Who hurt you?
No, it is best carb for gains, if you can stand the god awful taste.
High protein and fiber, decent micronutrient profile, decent amino profile. Very filling and fairly low calorie.
But every faggot who is pro lentil is a vegan shill (except me)... It is the damndest thing. Eat lentils, but dont trust lentilposters
Take picture of self w/bad lighting (or both to compare)
Could be fatty dysmorphia thinking you are skinny, or skinny dysmorphia thinking you are fat... Either way we will find a way to mock you and slowly chip away at your mental stability
True to a negligible degree.
thanks man, I've always love lentils, I'm currenly eating them boiled without salt or anything, I just thought there was somehitng of a negative consensus because I never see them around, but yeah the vegan thing makes sence
Last night I had a steak the size of my hand and some mashed potatoes with butter.
>You need a proper diet.
I was hoping meat and veggies would suffice since that's what I'm good at cooking and they're, for the most part, inexpensive. (I can have a decent dinner under $10.)
Thanks. I'll add sea salt to my food as I haven't at all lately. I do cook with butter and lots of it.
I'll try having some pasta with vegetables tonight. I liked pasta, but had bad pasta a few months ago that made me sick for a week.
Look man, just judging off your posts it sounds like you never learned how to properly count calories. If you can't even tell me the weight of your steak, you DEFINITELY aren't eating properly.
Count calories. Get a scale, it'll work wonders.
This anon >>37334059
I'm obese and cutting, but mostly linear with a few plateaus so far (8 months in).
I lift around 100lbs on all of the compound exercises.
Also, is English your first language, or no?
To bake a pie from scratch, you must first calm your anus.
that program is a travesty
drop it and do SS or SL at worst
fuck it, I'll allow ICF too but that's as much fun and variety you get to have
100lbs on compounds is fucking nothing too
literally drop everything and reboot
How do I into Hip Flexibilty?
Can't squat for shit as my heels want to lift off to the moon when I try do squat so I either
a) lean foward, which will not be good once I put a barbell on me
b) can't even reach parallel
Both have excellent channels with information on how to get mobility. (Just use the search feature as there are a few different videos.)
Youre going low carb with the veggies (theyre great for everything, and digest slowly) and simple carbs like chips/junk food process FAST, giving you quick bursts of energy by spiking your insulin.
The problem is, you NEED carbs for energy. They are the bodies main source of energy. Especially if you are physically active.
But shitty food will have have an effect on you eventually, through insulin sensitivity and psychological addictions.
My advice would be to introduce more complex carbs into your diet- high fiber breads/pastas/rice if youve been avoiding them.
Also, some fats from seeds. (almond/peanut butter is good)
Try some high fiber fruits as well.
This should cut most of your cravings for junk, and give you some more energy.
I've been lifting for about two months and I'm going to start doing deadlifts, but I don't know which day to do them on. Should I do them on back day? Which exercise should I replace with it?
My workouts usually last about an hour to an hour and a half
I go ABCABCx
>Reverse grip barbell curl
>Seated Barbell tricep extension
>Tricep Cable Pulldown
>Lying Barbell Tricep Extension
>Dumbell Shoulder Press
I know it's a little too much volume, but I added in exercises as I began to regularly lift. Started out with six, now I do eight each workout.
how long till abs
pic related 173cm 77kg
do i have to isolate abs yes or yes to get them?
I need a pull-up bar, but I can't screw any shit into my walls and I don't want a HUEG steel power tower.
Is there a cheap free-standing one available? Or a guide somewhere on how to make my own?
Mother fucking sleep.
Sleep for 7 hours, tired.
Sleep for 9 hours, tired.
Drink caffeine. Even more tired. My cut is only -500, my macros are there, I eat clean and balanced, I drink over a gallon of water a day. Why am I falling asleep on my bench?
Are you cutting on lifting days, too?
Your workouts are creating additional deficits of calories/energy.
Plan more calories around those days to make up for it. Eat at your maintenance TDEE when you lift to keep your deficit from getting too large.
Then what does it matter how far you run. Make sure you're not running on a hard surface so the impact doesn't destroy your knees over time. Also make sure you are running correctly.
Sleep a lot, eat at maintenance or above, get a lot of sunlight and physical activity (don't be sedentary), and eat a diet with sufficient fats and micronutrients.
If you have vitamin or nutrient deficiency from your shite diet, supplementing it can significantly boost T. Also, don't be stressed in your life.
Do a different routine, ideally a beginner one from the sticky.
Record yourself and post a form check here.
Running 2+ miles might fatigue you before heavy squats, if you're doing them. Jog a mile maybe.
Go over your food logs and make sure you're consuming adequate vitamin and nutrient levels. Make sure you're sleeping WELL. Otherwise, see a doctor.
I started workout with bench
Did it to failure
2 hours later my pecs feel fresh (as i was finishing up the day, upper/lower split)
Does this mean I didn't work as hard as i should have or does this fall under "soreness =\= success"
Posted this, but I knew it wasnt really good enough for its own thread:
I eat pretty well, sleep average to above average. I'm not very big yet, but I work out until muscle failure. BUT at the end of the work out, I still feel like I havent done everything I can or havent used all the energy I should have. What can I do?
>Go to doctor for epididymitis
>get prescribed 20 capsules of doxycycline
>pills work for the most part
>ballsack no longer burning
>however, fap sessions are losing their appeal
>feel little to no stimulation up until orgasm
>can't boner to porn, even my favorites have no effect
>no sexy urges out of the blue
Should I get some more pills? I don't think 20 capsules fully solved the problem, whatever it is.
Is keto any better than a regular deficit for fat lass? I was reading somewhere statistically keto is better for fat loss and ive been doing it and its going well but im REALLY struggling to stick with it. and it's expensive as fuck.
Is 40lbs of gains good for 2.5 years of lifting?
I went from 147 (tops) to 187 (in week 3 of my cut) at about the same body fat (nonspecific 12-14% BF range) at 72 inches/183cm in height.
Have 30 inch waste and 34 inch hips, Really broad shoulders/mesomorphic build.
i have been lifting for 8 months. 4 times a week. mon/tue and thurs/friday
doing half gomad fo 2 months and gained 5 kg doing it.
well i am progressing really well in my opinion.
my question is for the last two weeks i couldnt go 4 times. only went monday and tuesday.
do you think would that hurt my gains ? did i maintain or go backwards? oh also i am strictly following my diet even i cant go 4 times but it feels sad and useless if i cant go .
Should I do abs on leg day? What ab exercises do you recommend?
leg raises, leg lowers, flutter kicks and then also just toe taps and shit like that - lower ab work. Lower abs tend to involve moving legs towards the body, where upper abs tend to involve moving the body to the legs. At the end of my leg day i do the toe touch crunches and just holding my legs in the air gives me a killer burn from the day, as well as turning on my core really well.
responding just because you insisted not because i know a lot.
as an md i only can say this. if there is an emergency for fat loss (such as if patient is lets say 300 kgs and we need to operate him. well we cant. because operating tables can olny hold 250 kg max so he needs to cut down the weight as soon as possible) we use keto. it is not that healty if you want to do it for long
I'm not THAT overweight i'm at about 240 pounds at 6'1. I got about 40 more pounds to lose but im not in any tremendous rush. I think ill hop to a more balanced diet, thanks for the input.
For the first time in my life a bitch added me on fb amd said
And then she liked all my photos, I think she is insane
Its a fatty and I dont want to hit that
How do I no gracefully?
>I don't wanna get my dick chopped
>I just want to lift and be an autist pls halp
As the other anon said, Keto is fast. That's about all the positive things that can be said about it. It's an emergency mode the body goes into and it's not sustainable once you get down low enough.
You are technically obese, but honestly it's easier and healthier to just lose normally. Eat at a deficit (for your case you can be at a higher deficit) and lose 1.5-2 lbs a week.
When should I start taking protein powder shakes?
I've been going to the gym for like 5 months now.
I haven't plateaued yet but I always want more.
Should I start having shakes?
Or looking into shit like creatine?
I want to be bigger every months and I've been able to do so so far.
Just do it.
Military presses are my weakest exercise. I hate them.
But I keep making progress because I keep trying.
Don't be afraid to fail your goals.
Once you can do 8 of a set, you add on that weight until you can do 5 or 6.
The secret, for me, was finding my foot placement. Find where you're comfy for your weight. And push the fuck up.
Lots of reasons. They might have more efficient technique, or more experience lifting heavy or more advantageous proportions or better attachment points for force output or a metric fuckton of other things.
How is eating no carbs than eating some carbs.
How big of a deficit can I get away with? I'm 19% body fat and about 40% muscle and want to reach 10%. I understand that the more lean I am the more likely I am to lose muscle. But at 18% going down to 10, give me a number, whats the biggest deficit I can get away with?
If I can save time I will
So apparently I've been doing (bodyweight) pushups wrong all along. I can easily do 10 diamond pushups, but for some reason the normal ones are a lot harder for me.
Can someone explain this to me? Am I doing the diamonds wrong as well perhaps?
How do I keep my elbows from flaring when I bench? Does it all depend on where I grip the bar at? (the width of my grip)
I just can't seem to get it right. I retract scapulas and arch my back so I have that down, but can't get my elbow position right
Recently switched to low bar squatting and I'm having two problems:
1) I feel like my progress is more hindered by my delts not being able to hold the weight. By rep 5 at WW I sometimes feel like it's about to start slipping down my back
2) With my delts pinched tightly to make a platform for the bar, I'm feel a ton of tension in my neck that is causing tension headaches
Any advice for either of these issues?
I squat 230 lbs if it matters, and I have watched Rippetoes form vids and read SS
Looks like I'm gonna be bust in the next 5-10 months due to premed college education that I might only have time to work out on Friday nights to Sundays - any mass building routines I can follow? Because I don't think the SS that I used to do will work in this schedule unless I only go for 2 days a week (Friday night and Sunday).
So my gym is commercial and has a mirror in front of the rack, but I try my best to pick a spot on the ground in the mirror and look at it. I've found that while pinching my shoulders with the bar on my delts it's kind of tough to keep that neutral neck position, as if the weight of the bar is pinching my head back.
Just watched that video, that sounds really good, I'll just make a more conscious effort to keep my eyes trained.
But is there any way to keep the bar more comfortably on my back?
Tuck your lats in your elbows should follow.
Also read juggernaut bench manual that shit helped me so much especially when I was having rotator cuff pain and stuck at 95 kg bench now at 110kg 3x2 bench and can ohp heavy after heavy bench without a single niggle.
Unless you're traveling 3-4 hours a day you really have no excuse not to lift. Know loadsa guys that are in med school currently hell even know a guy training to be an anesthetist and they all lift 3-4 times a week. The only time they skip is 1-2 weeks before exams.
To answer your question though unless you start pinning 2x days a week is not gonna be adding on any mass you might maintain your strength levels or make some progress but very unlikely.
Post vid of your squat and post it on the startingstrength forum especially the coach one they usually respond in a week but it solved loadsa my problems.
I have a stupid question, but maybe you guys can help. I want to try and increase the size of my chest and decrease the size of my waist, and I don't just mean lose fat/gain muscle. I want to try and increase my rib cage size. Now I know this isn't really possible, but you know those corset things women used to wear, they kind of had a similar affect. Is there something like this for men? Or is there some method of getting a larger chest/smaller waist? I've also heard of people doing stomach vacuums for this, but I don't know if that works.
Eat enough, get dumbbells and find a gym I live in rural scotland and I can find dedicated gyms here how the fuck can you not find one for a whole summer.
Why not instead of thinking of all these convulated ways to to squish your organs you go do some heavy bench, heavy rows chins DLs and eat lean meats?
Bumping my question, stupid as it may be. Does the top fit?
I only use dumbells at the moment, would I be able to lift the same amount if I switched to barbells?
e.g i can bench 25s, would I easily be able to bench 50kg on bar? Is the form much different?
Fatass trying to lose weight here.
I've noticed that, since I started lifting a couple months ago, I've been feeling pain in my lover back and hips. I'm sure I'm doing some of the lifts with improper form, but I think I also have anterior pelvic tilt.
What should i do to fix this? Should I stop doing certain exercises, and focus on other ones instead?
Is a 750cal deficit okay to get down to 12% body fat? In terms of muscle preservation. Will any losses be negligible?
Get a session with a PT. They'll be able to check your lifts and make sure you're doing them right, and hopefully notice and medical abnormalities you may or may not have.
I'd also suggest you go down in the weight you're lifting (maybe increase reps to compensate) as that helps with form. Some specific lifts also have "safety" versions you can do to help you progress without injury. For squats you can use a squat safety bar, or for deadlifts you can use plates to start the lift from higher off the ground.
Dumbbell press is generally harder so theoretically you should be able to bench more than 50 kg on the bar. However, it's hard to tell if you don't do barbell press regularly because the form is quite different.
I just got out of the shower and was checking out my posture in the mirror to see if I have lordosis.
I got the hardest erection I've had in a while from looking at my own ass and dick.
What does it mean?
I got myself a proper pull-up bar 2 months ago and spent entire day pulling up and hanging from it. As a result, I fucked up something in my shoulder. I wasn't able to lift because of that but now the pain is totally gone, but I don't want to get that again.
My shoulders are still popping loud when I'm not warmed up though.
What should I do to make sure my shoulders are as healthy and safe as possible?
i'm trying to work on hip-drive, but i noticed now i am moving forward when i start to get back up from a low squat w/ weight.
Feels like i'm moving my hips up but the back lags behind a bit, so the bar moves forward relative to my feet and then i'm pushing most of the weight back up in more of a goodmorning than squat movement.
How do i stop that?!
pound per week is a good pace. If you don't have some sort of deadline to meet, continue.
You're more likely to be comfortable at less of a deficit (500-ish/day for 1pound/week?), and a diet is not something you do for a couple of weeks and then forget about it to go back and eat whatever the fuck you want in any amount you can fit in
any lowerback excersises besides deadlift?
also is it worth altering the beginner programs for more bodybuilding?
and is it redundant to hit the gym more than 4 times a week or? (while im following beginner 4 day split)
Yeah, I know about the diet. I'm trying to fix my eating habits for good. My only problem is eating out for lunch, I can never tell how much I'm eating.
Also, can you tell me, how much I need to lose to recalculate my tdee again ?
I know that it is needed to do, but never remember when.
i'm 5'9, 152lbs at 17.2% bf
i started lifting and cutting 6 months ago, i want to cut to 12% bf but i don't feel too great at this weight. should i continue to cut below 15% or listen to my body and slow bulk?
If you take Mifflin St Jeor, your weight is factored in linear as 10*[weight in kg] or [some lower factor]*[arbitrary imperial rollercoaster], multiplied by your activity factor.
unless you drop or gain significant weight, it won't change much about your deficit - just go to whatever calculator you used and throw in a few numbers right now to see the difference.
To keep the pace steady, maybe change your target every 100kcal difference - that might be 3-5kg for an active person.
>Adding Yohimbine HCI
>Cutting at -500
>Lifting 4 days a week
>Still stubborn belly fat and love handles
>drinking like 3 liters of water a day
why is this happening
I can feel my soul dying
If during cutting, I'm increasing the weights I'm lifting and still being able to lift them as I progress, does it mean I'm getting stronger/more muscles or it's my body getting used to that weight and that's why it's get easier to lift it?
What's it replacing, though? If you're starting to drink green tea instead of sugary or fatty drinks (like most of the things you can order at Starbucks) or pop or whatever, all of a sudden, you're basically eating better. It's not that this change alone burns fat, per se, but on the other hand, your body will be making less fat.
I gained 40 lbs in my first bulk, but to call it all lbm would be a joke.
But is 40lbs of straight lbm, probably a bit more but I like to be conservative with round mumbers average or genetic freak territory.
I'm training in the NE US atm (here on an internship) and I met the former Mr. Conneticut bb'er. Told me to consider competing as is at 187 (walk around at 190 w/food &water) in men's classic bodynuilding. I want to step on stage in a year though at about the same weight but a lot leaner.
hi guys, regarding organic food and organic chicken in general, is it worth the price?
so these organic chicken breasts at the convenience store made from chickens raised out in the open and shit are TWICE the price of the normal breasts, but is it worth it from a dietary/macros point of view? like 26€/kg versus 13€/kg, i couldn't believe it when i saw it
Tried teaching myself deadlifts but felt sharp pain in my lower back day after.
Should I learn the snatch grip deadlift first,and then proceed to conventional?
Heard that the snatch grip makes keeping a neutral spine much easier.
Non fitness related question
>Sister has boyfriend living at house with my Mum
>Mum doesn't want him living there anymore because he's lazy as shit, doesn't pay rent or help around the house, also always fighting with sister
>Mum is too much of a pushover to kick him out because sister defends him and tells him its fine
>Mum now asks me to tell him to pack his shit and leave, doesn't care how I do it
How should I approach this?
I'm 6'6" 290, not sure whether I should be a complete dick and try and scare him off or just try to reason with him
What do, I never really have to use my size irl desu
if the lower back is your weakest part in the chain, i don't see much point in increasing the imbalance by using an exercise that puts emphasis on different muscles.
you can do snatch grip deadlifts of course, but add something for your lower back m8...
Tell him that he is a fucking deadbeat. And that he has until the next day to move out or all his stuff is going in the trash.
Keep a tire iron handy in case he gets violent and you need to fuck him up.
How much are 2 diopters/eye in 1/2,1/3,etc. vision, roughly? I'm nearing my countries age limit for enlisting and strongly considering it but the cutoff is in one of those bullshit ratings. Google didn't help.
How is my posture?
Used to have bad lordosis, what else could I fix? I think I have forward rounded shoulders personally. Does anyone else think so?
Thoughts on training traps? I'm manlet mode (5'6) with a thick neck (16.5) that is pretty short. Right now I do not train my traps at all because whenever I see someone with my build and big traps they look completely neckless, like their head is built into their shoulders, it looks wierd.
What are your thoughts on this, will it take away from the overall physique? I would say my shoulders are by far my best feature but when I flex they really make my traps disappear completely.
Hard to tell about your shoulders, but they seem to be close to alignment. Basically they should fall straight to your knees, right now the back of them do but it should be a little more in the middle. However, your ears are suppose to fall directly over your middle shoulder and its pretty clear they do not. So I suspect forward head posture or an overall slouch to your posture that is causing it. I suspect your upper back is very weak.
Shouldn't matter to much. Try to keep the weight as close to what you were lifting precut and cut a rep or two if you need to maintain the weight. But of course make sure your not pussing out and cutting the rep cause your "on a cut" you still want to try to push yourself.
Yeah looking at a diagram, you are correct.
I'll look into starting stretches and working some, thanks bruh.
As for weak muscles, anything you can recommend in particular? I currently do DB Rows, Chinups and lat pulldowns as isolation type work. Deadlift and all the other barbell lifts too of course.
Bulk or cut?
Manlet been lifting for 1.5 months.
Been trying to bulk, but I tend to overestimate my calories cuz of the previous year long cut. Just worried that if I don't bulk, I'll plateau super hard.
The two exercises I would likely recommend the most and are pretty easy to do at home is to do both band pull aparts (both underhanded and overhanded, 3-5 sets of 20 reps). And then also band (or regular) facepulls with a similar strength band.
The facepulls will help with your rear delts and pull them back a bit as they strengthen and the band pull aparts should help with the upper back.
Pendlay rows are also descent upper back work. I find that DB rows tend to be mid back or more of the lats depending on where you start and pull to.
Bulk, if you want to get big you have to eat big. If you're uncomfortable with putting on some extra fat during the summer then I'd say to hold off til August, but you got good framework to scale up on.
r8 h8 mastrb8
Front Squats 4x8
Calf Raises 3x20
Hanging Leg Raises (toes to bar) 4xF
The Press 5/3/1
Pendlay Row 3x5
Incline DB Press 4x8
Snatch grip DL 4x8
Calf Raises 3x20
Hangin Leg Raises (ttb) 4xF
Push Press 4x8
i do this routine every other day - i quite like it, but: is it stupid?
Everything 5x10, except Deadlifts 3x5
A: Squats, Rows, OHP, DB-Butterflies, Skullcrushs, Hammer Curl
B: Bench Press, Bent-over DB-Rows, OHP, DB-Lunges, Deadlift, Standing Curl
Never quite sure if any of those are better swapped into another routine
Me and my cousin are about to start exercising and cutting. The calculator says that he needs to eat 3500 calories a day, and I need 4500. The only problem is that it seems like it would be a shit ton of food if we were eating chicken breasts, brown rice, and broccoli with hardboiled eggs in the morning. What foods do we need to buy to get more calories while eating less? It has to be something that I can cook all at once on Sunday, since we don't have the time to cook every meal right before we eat it.
my calves hurt after 30 minutes of jump rope. It was my first day in a while (not been /fit/ at all), yet I didn't think cardio would make me sore. I was just expecting being sore from workout days. Is it normal? 178cm 75~ kg normal body, have some muscle, have some fat as well.
What body fat percentage do you guys think I'm at? Still cutting, just curious were im at
If you're just starting, sure. You won't make the insane beginner gains of eating big, but you definitely can increase your strength and lose weight if you're weak and overweight now.
Eat healthy, make sure you get your brotein. Apps can help you watch macros if you don't have a clue or don't want to put in the effort.