>be me
>ex fatty, now dyel mode liftan 5 months
>yesterday evening returning home from gym to family dinner
>mom: "oh anon you're back home; you're like everyday in the gym - do you already have abs, why don't you show us?"
>everyone, father, sister, grandmother and mom are looking at me, waiting for me to lift my shirt
>tfw still belly underneath, first row of abs only visible with pump and perfect lightning
even making little gains and losing weight i still feel like the 130kg fag i used to be 5 years ago
also: what's your macro ratio on a cut & how much zinc/mag per day and when to take it
>>37406608
these are my stats (working weight, 5x5, 5x1 for DL)
>5'8, 165lbs
Squat - 225lbs
Deadlift - 275bls
Row - 160lbs
The Press™ - 120lbs
>And the reason for this post
Flat Bench Press - 155lbs
How do I get stronger? Dips?
>>37407272
I obviously meant 1x5
>>37406608
best cutting macro ratio is 40 percent carbs, 40 percent protein, and 20 percent fat.
Will muscle imbalances fix themselves over time?
Been working out from skinnyfat for about 5 months now. My right arm is noticeably larger than my left which is normal but my left pec is much larger than my right
>5'10 300lbs
>no motivation
>about to fail college
>60% chance of being kicked out of my parents' house
>antisocial to the extreme
Really I need life advice. What do?
>>37408566
Get a job or join the military and move out. Rely on yourself and get into a habit of working for a while. After you can go back to college if you feel like it.
Can I make gains at maintenance? I want to cut down to low BF to see abs and then basically stay there permanently. If this feasible?
>>37408611
>Get a job
Like I said, I'm antisocial as all hell. Plus I live in a small town with not too many jobs around in the first place.
>join the military
I'm 24 with abysmal eyesight. No can do.
>After you can go back to college if you feel like it.
College is shit, will probably never get back.
I'll have to go with the job route then I guess. Time to talk to people while visibly shaking from anxiety. Fuck me.
>>37408672
You didn't mention you were a cripple and autistic. Antisocial means you don't give a fuck about socializing with others, not that you're an anxious autist.
https://en.wikipedia.org/wiki/Antisocial_personality_disorder
In your case I would recommend begging to your parents to be a NEET in exchange for doing housework. Otherwise head to the local welfare office, because you sure as fuck aren't getting a job if you can't even talk to people.
>>37408752
I'm not literally autistic, but for some reason I've managed to barely communicate with anyone for the last ~7 years, since I got out of high school, so now I have a lot of trouble talking to people.
I'm also not a cripple, but my eyesight is bad enough that it's an immediate no go for any position in the military other than technician or whatever, and you need a formal college education for that (in my country at least).
>begging parents
Not gonna do that but will probably squat here even if they tell me to leave. I don't think they'll call the police or physically try to remove me.
>ex fatass neet
>down to 160 lbs from 264
>find a job in building renovation
>Here we go i'm gonna make it
I wasn't hyped for the job but finally i didn't hate it.
Fast forward 4 months
>my boss gave me 300 euros in total when it should be 4500
>An old friend of mine living in my old city said to me that she have feelings for me
>no money to join her right now
>i don't even know if the boss will pay one day or another.
>didn't go to job since 2 weeks because why should i if i'm not payed
now i'm stuck in my bedroom wondering what the fuck happened these last months,i feel like i went backward.
>>37408827
You don't want to study, you don't want to do LASIK and join the army, you don't want to work on your social skills to get a job and you don't want to apply for welfare. You're not even useful at being a burden. Get a therapist or something, dude.
>>37408611
you can make gains at maintenance for like a year. then no.
>>37408827
You can't squat. Your parents will just get more and more pissed then one day call the cops or change the locks while you're out. If you're autistic enough to not be able to talk to people go get it classified as a disability and get welfare+disability. Save up some money to get eye surgery then join the military.
>>37408375
not unless you separate the work load. as long you keep using a barbell the stronger side is going to to take more of the load.
>>37408566
life coach / psychotherapy
that shit helps
>>37408879
>You're not even useful at being a burden.
Wow dude, hurtful.
I just need the kick that puts me into overdrive. My life is complacent and stagnant. Nothing gets me going. I don't need therapy, I need something that will give me a reason to move forward. And it's not gonna be some guy eating 200 bucks an hour from my bankaccount while telling me to "search deep inside" or whatever the fuck they do.
>>37406608
tfw abs starting to show
>>37410035
That motivation has to come from you dude, that applies to everything.
Therapists are for people that can't figure that out. If you wanted to fix any number of life events you would honestly act on them instead of counting yourself out from the get-go. You have some promise by asking in the first place, but people can't help shit if you don't act on it senpai
>>37410186
These NEETs will do the most incredible mental gymnastics to absolve themselves of responsibility. They develop next level deflection skills and will use the feeling of being unmotivated as an excuse to not get up and do something to improve their situation. They believe the average person is euphoric and that is what drives them when it is in fact simple discipline. the decision they make to confront being uncomfortable and demotivated improves their situation and it becomes a positive feedback loop. Until the NEET decides to work hard at improving his life he is pure cancer in human form.
>>37408871
>didn't go to job since 2 weeks because why should i if i'm not payed
Oh so you're a useless piece of shit
You live in Europe you spaz there are so many workplace regulations and worker protection that the only way you would be getting paid less than what you expected is if you literally did not do the work you were assigned to do
This seems fucking likely. Take responsibility for your failures and be a better worker
>>37410599
Yeah sure,i'll keep working for free until the end of my life you fucking moron.
I haven't been able to eat anything for about 3 days now due to a stomach virus. Any food i do eat sits on my stomach for about 8 hours as it slowly makes its way through. I'm worried about losing muscle mass, should i work out in the mean time or would i be putting unnecessary strain on my body, and just focus on gaining the muscle back after i can properly digest food?
>>37410654
>Yeah sure,i'll keep working for free until the end of my life you fucking moron.
>NEET deflection skills in action
Maybe if you worked you would get paid
You are a bitch of a man and you should consider transitioning
>>37410035
zyzz brah
>>37410715
>Maybe if you worked you would get paid
Dude did you smoke something or what?I worked there for 4 months,and i got a handfull of peanuts,and it's not like i was the only one in this shit.
>>37410557
ahahahhahahaha this is so true
>'pure cancer in human form'
The headphone jack on my phone broke.
What are some good bluetooth headphones do you guy recommend for working out?
Posted earlier but I was misunderstood. I've been lifting for 3 nearly 4 weeks. I've been losing weight which I'm happy with but I don't seem to be making any gains. Not visible gains, that's not what I'm asking about here. I mean I've been dumbbell pressing 16kg for 3 nearly 4 weeks and it doesn't seem to be getting any easier. I was wondering when it is normal to start moving up. When do noob gains start and how long do they last for?
I started barbell lifts after 3 months of lifting dumbells at home I saw a trainer so he could check my form. My bullshit detector was going off the charts every time he opened his mouth.
Anyway, he said that my form was too shaky and I should use machines instead. I was very skeptical, because obviously the only way I will get good form in barbell lifts is by practicing with the free weights.
What can I do to improve my form on my own? Should I be using machines when starting out? How can I stay safe, I really don't want to hurt myself lifting.
>>37410854
jesus
you just increase the weight
eat more and sleep more
are you following ANY guide at all? every single one of them mentions this. do SL for 5 months then switch over to GSLP
I'm slow-bulking, count all my calories in and out with MFP. On gym days I get to eat more than enough, but most rest days I'm hungry.
Would it be at all detrimental to my progress to eat more on rest days and slightly less on lifting days such that it's the same weekly?
>>37411579
Lift barbell with low enough weights and slow enough progression. Stability will come with the strength gaindd by working those small wiggle-muscles.
>>37406608
Finally got up to DLing 4 plates for reps, grip failing tho.
What to do to train grip for deadlift? is there a certain point where you've just gotta use straps?
What to do to train gr
>>37411729
Is the SS progression too fast?
What do I do if it really fucking hurts my delts when I attempt a low-bar squat? I can fit 1.5pl8 highbar just fine, but even 1pl8 on my delts makes them really sore to the point where I can't even attempt the squat.
How's this PPL? Going for combined strength/hypertrophy with pause variations inspired by based candito
Push:
Bench 3x5-6
OHP 3x5-6
Incline DB bench 3x8-12
Lat raises 3x8-12
Cable flyes 3x8-12
Pull:
Deadlift 2x5-6
DB rows 3x5-6
Chinups 3xF
Hammer curls 3x8-12
Legs:
Squat 3x5-6
Front squat 3x8-12
Plate loaded leg press 3x8-12
Second PPL set of the week is the same but with spoto press in place of bench & pause squats/diddys. Looking potentially for more pull & leg exercises.
Btw im still sorta dyel and i just want to spend more time at the gym because its the only place where i dont hate myself
Been bulking for 6 months. Should I continue or cut now?
>>37412259
Agh dude you bulked way too hard
Cut and try again
174lbs 5'10, skinnyfat.
I gotta be >20% bf. At what percent should I stop and switch to bulking?
Also I'm terrified when I bulk I'll just turn fat again. Can someone just pat me on the butt and tell me it'll be ok
>>37412259
You know that bulking involves exercising, right?
>>37412286
Cut to 10-12%
Just dont be retarded with you bulk and u will be fine bb
>>37412292
Oh cmon his muscle is fine for 6 months he just ate too much
If I'm going to do both heavy-low-rep and light-high-rep of the same lift on the same day, which order should I do them in?
Doing lightweight first would get a good pump going and thoroughly warm me up, but it may also fatigue me prematurely causing the heavy reps to suffer.
Going heavy first would let me be as fresh as possible for doing heavy lifting, plus would let the volume work be a nice cooldown, but I wouldn't be as warm for the heavy loads.
>>37412292
Yeah you're right, I'm just jealous because my genetics are fucked.
>>37412318
Heavy first but warm up with low rep light sets
Are Wide Grip Chinups a meme? How do they differ from a standard chinup or pullup?
>>37412324
Your genetics are fine you just overate. Don't be a bitch.
>>37412212
stretch after each workout
>>37407272
Dips will help
Are you squatting every workout? Try Benching every workout instead, just don't do The Press™ before it
>>37412259
Here's a side pic
>>37412379
We already told you you got fat. Cut, fatty.
What causes you to suddenly stall hard on a lift? I was benching 5x5 at 120lbs fine on Tuesday but today I failed every single set and even unracking the bar felt very hard. What gives? Is it possible that some adjustments I made to my form highlighted a lack of strength? All I did different today was raise my chest up more so I could get more upper back tightness
Also, what should I do if I'n really stuck on the squat? I've been lifting since the beginning of March and around the middle of April I got stuck at around the 100-120lb range for squats and haven't been able to move at all from that. I think it's a form issue as I've recently noticed that I tend to shrug the weight up in a good morning fashion and I fixed the issue recently by shifting my weight over the mid foot and I can feel a bunch of posterior chain action and it feels more like I'm actually using muscle to drive it up but I can barely manage two reps in a set at 115lbs. Should I just start over again and build up the proper muscles?
6'2" 210. Kinda just starting out being serious about it. Do I cut first, then add mass later? If I lift while cutting am I going to have any gains?
>>37412401
Yes cut. As a beginner you will make gains when cutting
>>37410035
im a 30 year old neet but at least i help out around the house, shop and cook
>flirting with cute engaged girl from work
>we make out
>she freaks out a bit
>realizes she needs to tell her fiance
>turns out he's ok with it as long as she still loves him
>he's going to be out of town soon
What now? This is weird as shit, why can't we just have a regular workplace affair?
>>37412410
Thanks anon. Being 210 it looks like everything I read wants new to eat like 180g of protein per day. Holy fucking hell that's a lot. Haven't looked much into the rest of the dieting though. Any advice on cutting while lifting in particular?
>>37412449
You don't want to be the bull in a cuck relationship anon. That's how people get rage murdered
>>37412462
Perhaps this was a brilliant move on his part. I don't know.
how is the keto diet, does it make your muscles look flat
>tfw unable to share feelings to girls/friends
>everybody thinks im an insensitive faggot
I just feel very lonely.
>>37412450
Try to fit some 45 to one hour of cardio 3 times a week, you only start burning real fat after 30'-40'. Complementary with your lifts obviously
>>37412562
Yeah cardio is something I have to get way better at. I hate the time commitment but I know it's good for me. I do some pretty low intensity stuff a few times a week: walking, playing sports, etc. But I should do more at the gym
>>37412450
You shoul eat between 0.6 to 0.8g per lbs of bodyweight of proteins, 200+g of proteins is overkill.
>>37412677
I thought so. One site recommended something like 1.5g per lb. I can't even imagine what 300g protein per day would even look like. Even 150 per day has been pretty tough for me
hoiw do I get my rear delts to pop? Rows aren't hitting them at all, I think my lats take over
>>37412253
Bomp
>>37412754
Wide grip chinny-chin-chins.
Do you roll back your shoulders and pinch your shoulder blades together during shoulder press like you would for bench press?
>>37413528
no
you should however lean slightly back so the bar as as much a vertical path as you can make it
Hello everyone
What are good ab/core exercise to get rid of belly fat?
Have a pleasant evening
>>37413644
Reading the sticky
>>37413644
Abs made in kitchen, not in gym. Do cardio to burn those fats and watch calorie in, calorie out.
Also: /FIT/NESSED.
>>37413644
fork put downs
>>37408672
Working at a place where you're required to be social is actually great social practice. First hand experience with this. Get a grocery store and develop a couple entry lines into conversations with people. You can brighten up the day of a lot of people. Listen to a bit of Elliot Hulse, like his top tips. He makes a lot of good points about how your first attempts will be an embarrassing mess, but if you dedicate yourself to self improvement it is actually impossible that you will not make progress. Life is like being pulled behind a car by rope, you can get dragged along behind it or you can get up and walk. You will trip sometimes on rocks, but you will learn from the experience and avoid them instead of being pulled through the same ones every time cringing. Don't be afraid of failure, decide to improve yourself and know that will be humiliating sometimes, but your objective for self improvement can not be destroyed.
>>37406608
>Max squat 155kg
>Max deadlift 130kg
>>37408871
>He didn't join the union
>He didn't sign a contract
You get what you something something
>>37408871
Stop being a pussy. You certainly did not go backwards. You learned some employable skills. You're taking good care of your health and learning discipline. A girl likes you. You should be proud of yourself.
>>37413719
Kek
How can I tell when I'll be capable of doing a pull up?
I've never done one because I was fat my whole life but now I'm not
>>37413992
Grab a bar and try to pull yourself up you fucking greenfly
What is a good running belt? I'm looking for something that can hold my phone, my keys, a little money, and a small gun. I run a lot at night and get a little paranoid and I hate holding my phone and keys when I run.
Water bottle would be a plus.
>>37408566
1. don't fucking fail college or you are weak.
2.Start a keto diet today
3. Start fucking lifting
4.get a part time job.
5. Practice your social skills. Fucking watch tutorials. Even an autism can pretend to be normal
Is my dick too big for one night stands? 8.8x6.5" and generally I've only been able to get a toothy blowjob despite eating their pussy for p much as long as they'll let me. What else can I do? I found condoms that fit and everything but when tf will i use them?
Oh and to keep it /fit/ related when will the 70 FUCKING POUNDS i lost on my squat during my cut come back? Been back on the bulk for 2 weeks and not too much progress yet
>>37414132
Like there's big dicks there's also huge cunts.
>>37414304
how do i know if a girl has a huge cunt beforehand? Not like I can ask
>>37414321
>huge cunt, madame?
>>37414321
Kneel and whisper next to their pelvis
>Are you a huge cunt?
>>37414321
I find that black girls can take a pounding easier than all others.
Then flabby white chicks and Indian, then Latinas then Asians. But definitely you'd be hard pressed to hit the cervix with a black chick. Tho there was that one faithful night I scraped my dick on a IUD. . . The. Horror. The. Horror...
>>37414643
I might try that. I dated a filipina who could take a serious pounding at one point so that was pretty fun; weird since they're technically asian
>>37414395
>>37414345
Fucking kek
>>37408611
Don't go maintenance at under 10% bf for too long, but you can run it over summer. It has health effects if you do it for too long, 12% is optimal for your health.
>>37406608
>semi wide hips
>wide femurs
>fat distribution puts it all on my legs
>skelly upper body and fat legs
>hour glass mode when I'm naked
>fucking hate myself so much
>keep lifting, hoping to god maybe I'll one day look god
>terrified that if I ever do cut it'll reveal that my legs aren't as fat as I hope they are and I'm doomed to hourglass mode for all eternity
i fucking hate myself
What do you do about apathy?
Is there such a thing as too much protein
Why are there two threads?
>>37415215
Meh. I just go with it.
>>37410035
You honestly sound like my best friend from high school, but that was about 5 years ago not really 7.
We were really good friends, but I ended up going to college and he didn't do anything. Seriously, nothing at all except become a neet piece of shit with no job, no education, and fat as fuck.
We used to be sort of weeaboo but I grew out of in college and completely changed my life thanks to fitness.
I don't even want to talk to my friend anymore, his life just sort of disgusts me because he was actually very intelligent genuine guy.
I had tried many times to help him get a job and such or motivate him to do fucking SOMETHING. Even get a hobby that's not weeb. I gave up though.
You don't want to work, you don't want to join military service, you cant do school. You're honestly useless. Your parents will let you squat for awhile, but even their patience has a limit. Have fun being a burden to your parents, the people around you, and society as a whole. Right now you would probably be better off dead.
Get a shit Walmart or McDonalds job, save up money for eye surgery and join the military. Unless you're medically diagnosed autistic or some shit get the fuck off your fat piece of shit ass. You disgust me anon.
If you were my dad's son, he would beat your ass every day until you did something. I feel bad that your parents are letting you squander your life, it shows how little they care about you which in turn sheds some light on your self worth as a person.
DO SOMETHING YOU FUCKING APE.
Should i be doing 5 reps on compounds in PPL? Been lifting for a year (but consistantly 6 months). Am i better Off with a body split?
Any real issues with legumes being my main source of vegetable nutrition? Am I being lazy?
>>37411855
I like static holds for grip strength (though I recall reading somewhere it's bad on the wrists, so use your own discretion if you feel any pain) load up 3rm with double overhand and pull. Hold the top position as long as you can and place down. I do 3-4 sets of these after diddys, and try to hold for 30s-1m
At 4.5 pl8s for reps, double overhand
Happened 2 times before at least 3-4 month apart on the days I was doing squats, keep in mind I am not new to lifting nor the weight was too heavy, long story short, similar thing happened again this time I was left with pin like purple marks all over my back where I was foam rolling, is the spikey looking roller, I've used every other day, never left a mark.
Anyone has similar bruising occurring within many month apart, is not caused by heavy lifting, on days it happened I felt more tired I wonder what my body is trying to tell me.
Older picture for reference but this time I have bruises from body roller, wasn't even rolling for long time and is always my back.
>>37415500
Have you tried using a pussy pad? I have long dreadlocks, so it cushions the bar on my neck, but some of the biggest dudes in my gym use the pads for squats
Example.http://www.bodybuilding.com/store/adfit/manta.html?PLASKU=ADFIT001&mcid=CG_PLA_US_GS_advanced_fitness&bbdevice=m&bbtargetid=120147270000104499&catargetid=120147270000104499&cadevice=m&gclid=CIOcpLmki80CFZRahgodFcINoQ
>>37415541
Like I said I lift consistently and squat even heavier including heavy pin squats by now, I do not have any long lasting purple marks after that, redness goes away within few hrs but this is something different, they are purple and only start to fade within 24 hours, what made me worried is body roller this time which I use all the time without any bruising.
How big do my arms have to be to stop being seen as "dyel"?
Im 6'2
> fat gf tells me i've gained too much muscle and should start lifting in 'maintenance mode'
lol
>>37415669
>fat gf
Come on son. Have some self respect
>>37415662
14 cause 13 is the average i guess
>>37410599
>employer doesn't pay
>blame worker
Eat shit class cuck.
>>37413535
That should some from shoulder flexibility, not back arch
I'm 171cm small, weigh 77kg and am pretty lean already, just not sixpack lean.
I've used to cut with 1k deficits and more, on top of that the workouts and cardio.
Lost weight real well but whenever I get close to my goal leanness I just stop losing weight and start feeling absolutely shitty, mentally I might add, as I don't seem to lose any strength... haven't deloaded once yet.
So my question is: can I trust the calculators? Is my tdee really 3100kcals?
What macro ratio should I go for?
I lost my libido and generally feel pretty shitty, do I need more fat in my diet?
>>37416023
>trust the machine
not completely, if you're stalling on your weight loss then reduce the calories further (but first keep stable for a couple of weeks, it might be hormonal/water weight).
>macro ratio
first things first, your daily protein.
this will probably bring enough fat too.
then fill up your daily calories with carbs.
>feel shitty, no libido, more fat?
do you eat at least SOME fat everyday?
can someone tell me if its ok to take creatine before s'eeping? im on that since 3 days and do very strange dream since then. is it normal and does dreaming affect your metabolism/gains ?.
>>37416023
>171cm
>77 kg
>lean
Haha, no fucking way.
We have no way of estimating your TDEE, because we don't know how much you train, lifestyle, etc. A Bmr of 2700-2800 sounds way too high in my opinion, considering your manlet stats.
If you feel tired, you should try taking a week off dieting. Don't hog food down like a pig, but don't starve yourself either. We don't know if you need more fats because you haven't given us any information.
PS: when will they learn?
I can't do the thing where you put your heel to your ass without pushing with my hands. When I just use my legs it stops somwhere along 100°.
Is that why I can't do proper deep squats?
And if yes what can I do about that?
>>37416153
Well as said I always did crash diets...
I always built in cheat/refeed days but this time I was all like "nah you don't need that, your willpower is strong enough"and so I fucked myself up until I stalled weight wise and developed mental problems.
My libido is low since I first lost weight in a radical way, back then I was on keto.
Since then it hasn't been the same, but not quite as low as it is after my recent cut
>>37416503
cross post
>>37412396
Eating too little, maybe sleeping too little.
>>37415669
Tell her she is bulking too hard and need to cut
>>37406608
>visit parents home cause they invited me for dinner
>"son we need to buy you new clothes"
>what why?
>"your shirts are getting tight, we're going shopping and I'm going to buy you a new set of clothing"
based mom
what is missing from SL 5x5?
i did it for 2.5 months but i gave up some time ago.
want to start exercising again,and know no other routine...i know SL is good enough,but what does it lack?
should i add exercises? modify anything?
im lost
>>37418745
also isnt 1x5 deadlift right after squats too little?
can i like move it to the day after and do accessories and stuff then (dunno what accessories though as stated before)
so it would look like:
week 1: A\dd\B\x\A\dd
week 2: B\x\A\dd\B\x\x
>>37410599
You are a fucking moron
Why would he show up to a job that hasn't even paid him 10% of what was agreed on
>confirmed subminimum wage Mexican worker
How's this response /fit/?
>>37406608
Would it be best to do bench first to try and help it improve? Or would doing flyes and tricep isolation be just as effective?
>>37419288
no you gotta say "hahahahahaha ya, ok virgin" Don't dignify her 'im out of your league'.
Is there a point to taking pre-workout if:
. it is a rest day ?
. if i already hit all my macros ?
. If I already hit all my macros and take creatine and amino acids on the side ?
Is there a point to creatine/amino acids on rest days ?
Thank you /fit/
>>37406608
Your family tried to be supportive of your new hobby anon. It was just autistic how they did it..
I'm currently doing a routine which goes AxBxAxBxAxB etc. I do chin ups on A and Bicep Curls on B. My question is should I keep alternating or should I switch to doing Chin Ups/Curls full time instead? I am progressing with curls but chin ups I seem to be forever struggling with 3x10
>>37419370
Tf nigga. The point to pre workout is to take it before you workout for the energy boost. If it's rest day I'd say nah don't take it. Save it for workout days so you get your money's worth out of it. And you shouldn't be taking it to help hit your macros or what not. And as far as the creative goes idk cause I don't fuck with that shit
>>37419370
>. it is a rest day ?
no
>. if i already hit all my macros ?
has nothing to do with this tbqh
>. If I already hit all my macros and take creatine and amino acids on the side ?
add caffeine and you pretty much have your pre workout
>Is there a point to creatine/amino acids on rest days ?
yes. Creatine doesn't work like aspirin, you have to be on creatine for a while and maintain it.
Let's say I'm 250 lbs and trying to get down to 180.
Say I eat at a strict caloric deficit with a diet that consists of low fat, low carb, high protein foods and don't cheat. BUT let's say I season the shit out of my food and end up eating twice the amount of sodium I should every day.
How will that affect my weight loss? How will it affect my overall/long term health?
Can anyone help me make a decision as to what sport to play next year? Options are:
>basketball (with friends, pretty cheap)
>American Football (quite competitive, very expensive)
>Swimming (free, but quite boring)
Any opinions? I'm trying to save some money as well, that's why American Football is kinda off-putting right now.
What is the difference between pullups and chinups with regards to muscle usage?
Also, what is better for general strength and size, low rep (3x5) weighed chinups or higher rep (3x12) unweighed chinups?
>>37419494
Add some weight and go 3x5? Chins primarily are a back exercise btw
>>37420318
Pick what you are good in
What is the point of playing if you don't win?
>>37420348
I'm kinda good in bball, but too short for real competition at my position (6'3 center).
I've never really played football, but the local club is pretty hyped about me, so I think I have some potential.
If I choose swimming, I'm not gonna compete in it.
Wat do?
>>37420163
as long as you drink enough water, salt really isn't an issue.
That being said, if you want to lose weight, don't fall for stupid low X memes. Nothing wrong with fats and carbs. In terms of losing weight, you can eat them as long as you don't go over your caloric budget. That being said, it makes it easier to stay under budget if you avoid them.
and the only way it'll affect your weight loss is that you'll be retaining water but as long as you're consistent it won't affect what you see on the scale. Long term health, you might have heart problems down the line.
>>37420318
swimmers have ottermode bodies. Everyone loves ottermode.
>>37420340
>What is the difference between pullups and chinups with regards to muscle usage?
chin ups are easier and focus more on your arms/biceps. Pull ups are harder and focus more on your back.
>Also, what is better for general strength and size, low rep (3x5) weighed chinups or higher rep (3x12) unweighed chinups?
weighted anything trumps unweighted for general strength and size ALWAYS
>>37420394
then do whatever the fuck you want. Play basketball because you're playing with friends. Don't play football unless you're a mental retard and don't care about losing a few more IQ points. Swim because it's GOAT cardio and you get to be inna pool and hit on swimmer chicks. Do whatever the fuck you want.
Hey /fit/, I just got my wisdom teeth out and I won't be able to hit the gym for the next 3 or 4 days and I will also not be able to eat a lot of solid food, how can I prevent losing any gains?
>>37420623
you really can't. Drink protein shakes with like 3-4 scoops.
>>37420634
Shit. Do you think it's safe to swim after a few days?
>>37415500
That's normal when you roll. Don't worry so much about it
What lifts are impressive for a grill? 5'4 106 lbs lifts at:
Squat: 125 lbs
DL: 150 lbs
Bench: 65 lbs (lel)
>>37420623
Drink your calories. It's just a few days you will lose absolutely nothing. Dw man recover fully don't risk anything.
>>37421032
none of those.
>>37421048
Obviously, I'm still a weakling. I just wanted to hear opinions on what is stronk
I train bjj and muay Thai Monday - Wednesday. Would doing SL or SS on days I'm not training improve my jits or will it fuck too much with my flexibility (thanks in advance)
I'm doing ss for my sports offseason but I also need to incorporate some running and sprinting. What would be the best times for this stuff?
Can someone post that infographic about vitamins you need to bust massive nuts
>>37420362
Bruh, he's not saying low fat or low carb. he said both which is essentially just comparatively high protien. unlike low fat or low carb meme diets, high protein diet will burn fat and build lean muscle
>>37406608
natty?
>>37421713
Fuck no
My life is in shambles and I'm going to get it back on track today. I applied for reentry in the uni that I went to for 3 semesters and did not too great in. I have a 2.02 gpa. I took some time off, which became a lot of time off. My plan is to become an engineer. I got super depressed and everything just went downhill. I'm finally going back. I got my diet back on track. I kept lifting but got kind of built fat (mostly just fat) eating like shit. I've felt like I had no direction and was doomed to work like a slave making no money forever and I couldnt get out of it. Well I'm going to try my damn hardest to get out of this rut. I know a lot of you here are great students or graduates, what would you consider to be the most valuable thing that helped you, or is currently helping you, achieve your academic goals? I've always been a lazy student (2.5 high school gpa). I only got into college because of my high ACT score. I was also a fat lazy slob in general. I got in shape, learned an instrument, took up fighting, and learned a lot about discipline and how to fix flaws within myself. However I'm not sure where to start in improving myself as a student. I could always look online for tips, but I want real advice from real people with similar interests, not buzzfeed's top 10 student must haves. I know I could possibly get a better response on /adv/ but I've been lurking here for years and feel like this board has the most hard working and dedicated people. Sorry for blogging.
Chart about what to take to shoot big load please
>5'10"
>armspan 6'5"
How the fuck do I compensate for this?
>>37421888
get a huge deadlift
>>37421840
What about studying is hardest for you? Is it concentration? In my experience 25 min work then 5 min break is best. Download the app Flat Tomato for this.
Set a schedule and obey it, never just try to wing it because you'll get distracted. I'm extremely bad at concentrating and sticking to things, but the reason why I'm good at fitness is because everything is planned tracked and monitored. So I try to apply this idea to all other areas of life.
Chase after the things that actually matter (your studies) with the same fervor you chase after distractions.
Distractions provide immediate gratification, but you have to think of the gratification that will come after chasing the important things you usually find hard to motivate yourself to do.
>>37421914
Or you could just take stims like most people in your situation at uni do
>>37421888
Take up swimming or climbing,
Guys is 1 rest day really enough for most of you? My body needs 2 days to fully recover.
>>37421032
>DL: 150 lbs
>Bench: 65 lbs (lel)
that's odd, why the major gap?
>>37406608
Question: I'm new to lifting and when I do low bar squats I feel a lot of pressure in my lower back. Am I leaning too far forward or is it just that my back muscles aren't used to it yet?
>>37419288
>Because I'm better than you and you know it
>>37422134
When I first started out I needed 3-4 days recovery, I remember thinking the monthly membership was a waste of money. It went down to 1 day after probably 6 months.
When my son was born I was losing sleep and it could be 1-3 days depending. Some of my lifts stalled too so make sure your getting good sleep.
Im doing physio exersies for severe knee pain and atrohpy, is it best to have one day on and off, or is it better to have 3 days doing the exersizes then one day off and repeat.
Im asking because when i used to strength train i only did them 3 times a week but that was wigh weights, im just doing body weight and resistanc eband (e.g. front leg raise, side leg raise, clams ect.)
>>37422234
pls respond this is life or death pretty much. this shit is ruining my life and i have to get rid of it ASAP.
>>37422134
No clue, my chest is weak. But it's improving a lot since I started doing more pull ups and push ups. OHP is insanely weak too (45 lb max holy shit).
I do plenty upper body work but just stay weak even though lower body is progressing well.
>>37422231
>Some of my lifts stalled too so make sure your getting good sleep
Fuck I stalled at my bench press. I'm pressing 60 KG now but it's been that like for 1.5 weeks.
I'm cutting tho, guess I'm either not eating good enough or reached my "limits" because I'm not bulking.
>>37407272
Start workout with benching.
pushups, dips, incline bench, dumbbell bench will help. Just need more volume in general.
>>37411855
Chalk. Buy grip master from Amazon for like $12. On last rep of a set hold barbell in your hands for a really long time.
You 100% don't need straps for a 4plate deadlift.
>>37422262
45 lbs OHP is fairly normal for beginners, shoulder presses are the hardest.
how long have you been lifting?
Can I run twice a week on SL 5X5, and since I'm going to be away for three weeks with no posibility to continue SL, should I start from scartch when I come home?
I just stopped doing keto after about a month and had carbs yesterday, today im up 4 pounds. Is this mostly water im assuming?
>>37421914
I'll get that app and try it out. Thanks
>>37422293
Had a terrible routine for months, so proper lifting about 4 months.
Just finishing up a cut though so I don't expect lifts to be very good. Kinda surprised that lower body prog continued even through my cut but upper body didn't.
>>37422478
Yes, if you suddenly have more carbs than normal you will regain a lot of water weight. In 1-2 days you'll be back to normal. Drink lots of water.
A couple questions about the "1/2 an inch of shoulder width in 2 weeks" workout
https://www.t-nation.com/training/wider-real-man-shoulders
If I'm leaving in a couple days, is there any point to starting it today, or should I just wait until I get back?
And where would I fit this into push day? Last?
For example my workout on that consists of bench, ohp, weighted dips, and lat raises in that order.
Should I do bench, dips, then that to get the biggest benefit?
>>37422556
Awesome, thanks for the fast reply.
>>37422574
It's all good man, biggest tip I can give you is don't stress stuff like that. The body is incredibly adaptive and can go back to "normal" very quickly. Do your best and you'll reach your goals.
Water weight is a bitch though
Hello, I am back for more pseudo-autism.
>>37414035
>>37413724
>>37409017
>>37410186
>>37410557
>>37415317
>literally "just do it" meme
There is literally no reason to do it. How do people do shit with no significant goal in mind? I'm not gonna do shit for the sake of doing shit. That sounds stupid.
>>37422589
yeah i got about 40 more pounds to lose and im there, thinking about just jumping back on keto for it since it keeps me satiated on little calories.
should I do cardio before or after the workout?
Is there even a difference? I'd guess no, but cant be sure
Or should I go for bulking/cutting? [spoiler] scooby [/spoiler] said it's a meme so I go for daily cardio besides working out
>>37422598
>Therapy
>Work
>just do it meme lel
If you think those are memes, you're beyond saving. There's no golden thumb rule or whatsoever.
If you're looking for some "hurrdurr life sux :(" shit >>>/r9k/ is the board you are looking for.
>>37421713
Disgusting
>>37422598
absurdism
what is the most /fit/ cereal?
Is it normal to weigh a little more after working out?
>>37423150
Yup, forgot exactly why but body holds on to more water weight after working out.
why
I don't have a gym partner and can never get spotters so I use the shoulder press machine and sitting press (like benching but in front of you instead of above, but *claims* it works the same muscles).
I can do 3 x 10/F @ 90 pounds on the Shoulder Press (usually F on #12 in my last set) and 3 x 10/F @135 pounds (F on 13-14).
This is what I have worked up to in 2 months from 55 on the shoulder and 85 on the press. Is this any good for a recovering Skelly?
>>37423452
whered you do this test? what website?
>>37423520
>and 3 x 10/F @135 pounds (F on 13-14).
*on the sitting press. Accidentally half a sentence.
>>37423760
symmetricstrength.com
>>37423452
People are different.
>>37412259
dude u never lose the top two abs when bulking come on now dude rookie mistake
i don't get something about how your body absorbs protein.
if i eat 100 grams of chicken worth of protons, how much would i absorb if it was 100 grams of creatine instead?
Best exercises to develop traps (muscles not boipussy)?
>>37424033
Shoulder shrugs.
When I worked EMS, I had huge traps from shrugging the stretcher into position to load it onto the rig.
>>37412449
>workplace affair
GTFO DEGENERATE!
When is going to the gym 3 days a week no longer enough?
I have a question about meal prepping. Do people who meal prep eat that particular meal 3 times a day or just once like just for dinner or just for lunch?
>>37414035
It's not even pretending at that point.
>>37422227
hehe
Do I really need to back squat, if I do deadlifts and front squats?
Also, do I need to do face pulls if I do cable rows with my palms facing up? Since the point of face pulls is rear delts and external rotation?
Does ingesting alcohol kill gains?
Are my macros looking okay? How the hell do I fill up until I hit about 3100 calories? Any suggestions?
I weight 78kg, I'm 175cm tall and currently sitting at about 18% bf.
What do I eat?
I'm fucking hungry but I also want alcohol.
This happens every fucking night. If I drink then I go over calories. If I don't then I'm like 400 under.
10pm btw.
>>37425721
Drink vodka & tonic with some lemon.
>>37425752
Back when I was a real /fit/izen I would drink diet coke with the 95% everclear.
Body can't handle that fake sugar and caffeine shit anymore.
I'll try your drink. Thanks.
>>37425799
It's bland. Tastes like carbonated lemon water, but it's insanely low in cals and gets you drunk.
>Sipping one now, diluting it with my own tears of failure.
Is
265 bench
355 dl
295x2 squat
Good lifts for 10 months with literally zero prior physical activity besides walking to the fridge good?
Also I started at 160lb and am now 180
Symmetrical strength gives me a 72 but something feels off
>>37425831
I'll buy some vodka tomorrow.
>tfw work every day during the hours the liquor store is open.
Going to have to buy this on a lunch break.
Shit job.
>>37425562
Eat some fucking vegetables you scum
>>37425255
No
>>37425218
Just once.
>>37425153
When you stop making progress on that routine
>>37425842
Very good. Excellent bench
>>37425842
not bad. Go on a short strength cycle (6 week block) and then do some bodybuilding if you feel like it
>>37406608
Quick question.
All my lifts are continuously progressing except for shoulder press. It is actually getting weaker. I havent been able to add weight to it in months.
I tried sticking it at the front of my routine so I could hit it fresh and I actually failed the last rep which I normally don't do especially since I using the same weight I have been. I just came off a deload so I dont think its over worked. Any opinions?
Can I just do cardio to lose weight and gain definition? I don't want to lift anymore
>>37407584
>carbs
>>37425870
Utah? Fucking hell, those times are draconian.
Luksusowa is my go-to brand. $13 a fifth here (Michigan), 80 proof. Finlandia ($16) is good too. Sobieski ain't too bad ($11).
Do i have enough mass to cut yet or should i just keep bulking for now 5'10 165lb. inb4 gyno
>>37426016
Your biceps are uneven as fuck all. Nice tris, though.
>>37419288
She's got a kid bruh...
What is that fiber seed husk supplement I keep hearing about? It supposedly has massive fiber numbers per gram and how much should a bag of it cost?
>>37425898
Drop the weight and increase the number of reps. If you're doing 5 reps, do 8.
Alternately, if you're doing 8 reps, increase the weight and drop the reps to 5.
That should help you get over your hump or at least get you up to doing what you're doing easier.
As always, eat more, and sleep well.
>>37426188
Thanks bro was doing 3x5 reps. I'll switch to 8 and drop the weight for a bit and see how it goes.
Are weight loss plateaus a real thing?
Does eating at maintenance for a week and then going back to a heavy cut really fix them?
>>37426176
Psyllium husk
>>37426216
Thank you anon
Only got 5 hours sleep last night but I woke up and can't go back to sleep. What do? Force myself to slee or get up?
>>37406608
As long as its correctable eyesight won't keep you from joining the military
>>37426200
Just remember that ohp is hard to progress on.
My form was shit so I dropped from 155 to 135 at 3x5. Got up to 145 and decided to do 7 reps. Now at 150 x 7 without much problems with much better form without the fear of snapping my back.
Just make sure to check your form and don't be afraid to deload to get your form up to par.
The hypertrophy range also helped my bench immensely. If you ever feel like you're stuck, it can help alot for most lifts. Then you're free to go back if you want
>>37426010
Texas.
I also work awful shifts, so that doesn't help.
That's some cheap booze. A bottle of Everclear (if you can dilute it enough) is only $15 for 1.5L and it can last you a month if you get the 190 proof.
Hits like that tiaka shit though.
>>37425911
Pls respond
>>37426704
If you have enough mass, sure. If you're under 15% bodyfat and considered obese by BMI standards then you will be able to do that for a year or 2 before you become just skinny.
source: been there.
What routine should I follow for aesthetics? I'm 5'9" and 135lb
>ps im a gril
>>37425562
add one bag of random frozen veggies per day.
>>37426895
>tfw a girl is both your height and starting weight
>>37426895
Low test lanklet. Just give up and hope a guy finds your pathetically flat body attractive
>>37426895
treadmill + less foods (mostly proteins) + squats + good haircut.
This is the female formula for instant twitch/instagram/twitter/facebook/youtube success.
Follow those few steps to gain glory.
>>37426940
thx anon =)
I've never felt love for a girl, only attraction
am I aromantic
how will drinking effect a cut?
1 month in, no drinking, feel like getting drunk tonight. probably just 20cl of whiskey for shots, 500~ calories. if i factor in the calories, remove 500 elsewhere, it's all good right? or are there other things at work with booze
should i get whey protein or is that for advanced lifters?
I just started out SS three weeks ago and I want to progress faster, since I'm still super weak and disgusting (squat and DL 30kg, bench 25kg, ohp 22.5kg)
>>37406608
Is steroid use more prevalent in the US than in yurp?
Compared to /fit/, even taking into account that most people are e-statting shitposters, my gym seems to lift a lot less, and have less /fraud/s.
Should I do cardio on rest days?
I missed bicep and shoulders training this week due to work an am cutting.Will that affect my muscle size in any way?My delts were sore from chest day and you can say I trained my biceps on back day from rows and chin ups.
how do gym membership payments work?
My membership is through my school so it's buried in my student fees that I pay once every year but for places that charge monthly, do you give them your bank info (sounds like a bad idea) and they just take $X out every month or something?
>>37412125
SS literally tells you to progress weights if your form holds, so if it's "too fast" that's your own fault.
>>37422026
Hahaha
>American
>Education
Pick one or none at all.
>>37422598
Except you do have a goal?
Get better
When I was depressed all I did with my time was go to class for a few hours a day and then come back home and sleep/play videogames.
Got sick of this shit and started going to the gym and working, and now I feel productive and satisfied where my life is right now. Even have enough saved up to go visit my boyfriend in december. Shit falls into place once you actually start doing something about it. Nothing is going to change if you're just sitting at home expecting things to be handed to you.
>>37429036
Supplement with whey if you're not getting enough protein from the food you eat. Otherwise there's no benefit.
>>37429260
In Denmark I see people on steroids pretty much every day. I imagine it's even worse in Eastern Europe.
>>37429307
Maintaining muscle size takes very little effort compared to actually building it. You'll be fine.
>>37429333
Varies from gym to gym.
>>37429036
On progress: Realise that the first weeks will be spent on developing proper form. You're not going to be bringing your full strength to bear on the bar until you've managed that.
On whey: this literally only has a function in your diet. If it helps you get your diet in check, go for it, if not, don't. Doesn't directly influence your results with SS, also because of the above.
>>37429333
The same as any other membership.
Sometimes it's with creditcard writeoffs
Sometimes it's bank info
Sometimes it's one payment per year and you can even make it cash.
Sometimes it's a digital wallet/punchcard system.
Do you live on your own? Do you have any experience paying for things in general? It's kind of like that.
>>37407584
>carbs
>cutting
pick one
>>37429488
How's you first year lifting?
