QTDDTOT
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You are currently reading a thread in /fit/ - Fitness
QTDDTOT, Questions that don.... Does your body just shit out the excess protein you don`t need if you follow the 1 gram of protein per pound of body weight?
>>37463237
How should I warmup before lifting weights? Not talking about the lift specific warmup sets, but prior to that.
>>37463282
Stretch dat ass out son
Does anyone here have experience with semen and food? I'm trying to train my gf to like the taste of my semen so in addition to eating more fruits, I'm going to try to feed her yogurt mixed with my semen. Will this work?
Copied from last thread. This is seriously important. I'm eating strawberries like a madman. Any other tips?
>>37463330
Pineapple and zinc you sick fuck.
>>37463237
I've got crippling social anxiety? Are there any cardio exercises I can do at home, without equipment? Bonus points for if I can do it without making loud noise around the house too.
>>37463341
Jumprope but use the rope to hamg yourself
How do I move past ab rollouts on my knees? Every time I try to do it from standing up, I fail, but I don't feel like I'm working my abs hard enough when I start on my knees. Is there a middle ground i'm not realizing?
>>37463340
Thanks, man.
I'm currently a fat as fatass, but working on SS. Accessories like Chinups / Pullups are not possible, as my gym only has a standard and not assisted pullup bar.
What replacement could I use for those exercises? Stats: 5'11, 265
i 6'5" and new to lifting. my legs are a lot further developed then my upperbody due to playing basketball a lot.
My maxes are:
Squat = 140
bench = 90
dead = 110
im currently doing SS with some accessories
So is t-rex mode a meme? And how do i avoid it?
>>37463589
Lat Pulldown or row.
>>37463282
YouTube : "Alan thrall dynamic Warmup"
>>37463237
No. If your body shat it out then it would be 0 cal. Do you think you can eat 10 lb protein and not gain any weight?
>>37463677
>>37463677
Do gslp instead of SS to avoid t-rex. Also record yourself to make sure you're squatting to depth
>>37463711
hmm googling that brings back two different results, phraks and classic. Have you done this program?Good results?
>>37463760
Do phraks. Yes, good results, and more fun and balanced than SS
Im a skelly /fit/. 5'11 , 130 pounds and i need help. I know of some programs but i feel like im not strong enough for most like SS. I can barely curl 25 pounds or do 20 pushups. I know i have to eat more and ive started to but dont know much else. Any recommendations?
I'm trying to lose weight.
Is my diet feasible?
Breakfast - 40g oatmeal with 5 grams whey
Lunch - 60g oatmeal with 8 grams whey and a banana
Dinner chicken and vegetables
Post gym - whey and water.
Is eating that much oatmeal ok if I'm on a deficit
>>37463811
On a program like this, it suggests curls / skullcrushers. In terms of adding weight, is it still the same as before, like 2.5 lbs per workout, or because it's dumbells is it different?
>>37463898
Start out just with body weight (bar only, no weight) and try that. Ask the gym if there's someone who can spot you, because you're clearly Mr Bones, they won't say no, and work from there.
On vacation for a week, only have access to the hotel gym. I was on starting strength, but now I don't have the barbells to do the exercises.
Can I use this opportunity to focus on my arms?
I just got back from the gym there and did Triceps and Biceps.
Can I do this?
A: Triceps/Biceps/Back
B: Shoulders/Chest
Can I do ABABAx?
Or do I need to rest more inbetween.
>>37463948
No. Add weight until you can't do whats prescribed, then do it until you can do whats prescribed. Repeat
When doing lateral raises do you start with the dumbbell on the outside of your leg or touching around your mid-line?
My fingers hurt when I deadlift more than 2pl8.
Is my grip shit? Is my form shit? Wat do?
>>37463811
>>37463948
>>37463711
phraks is ok but i switched from phraks to fierce 5 novice within two weeks, its much better imo
What the fuck do I choose?
>>37464764
I kinda have this problem and I'm just past lmao2.5pl8. I think it's cause your grip kinda slips and the bar rolls forward a bit and pinches the tip of your fingers. Use chalk and make sure your hands are wrapped around the bar, not just making a J shape.
im REALLY new to this stuff so this might be a dumb question
when people say bulk they mean eat more to get bigger and cut means eat less to get smaller yeah? so if you have gains but cut, youre gonna lose bf, not gains? you work out in that time right
Why do black people always take all the 10s?
is it cuz they can't math?
>>37463918
>cutting
>oats
Why
Also just count the calories, it ain't hard
>>37465038
i fucking hate people that do this
some dudes took like 10 10s to put 50lbs on each side of incline bench
>>37465068
Was he black?
>>37465038
Brahahaha mixed grip on such weight. Oh my various gods.
>>37465084
might as well have been
>>37465020
>when people say bulk they mean eat more to get bigger and cut means eat less to get smaller yeah?
yup
>so if you have gains but cut, youre gonna lose bf, not gains? you work out in that time right
if you cut you will probably also lose some muscle, really depends how well you eat and other factors. if you're a fat newbie though you can still get newbie gains while cutting, but if you're already lifting for awhile it will be a lot harder.
![high_protein_pasta[1].jpg](https://i.imgur.com/6IkRjhi.jpg "high_protein_pasta[1].jpg")
Anyone have any experience with pic related or similar (like the Barilla brand ones or what have you)?
I'm on a cut but I am also trying to lower my carb intake and up my protein intake. Any insight on and diet tips would be heavenly. Thanks!
>>37465088
w-when should you use mixed vs standard on deady?
>>37465155
I eat these. They take a bit longer to cook than regular pasta but other than that I have no problem with them.
As far as I can tell they are also impossible to overcook. I have left them cooking for a good 5 minutes beyond usual and they came out the same. With these ones the extra protein comes from extra gluten though so you may give glutenphobics a heart attack with them.
>>37465154
cheers
>>37465212
Thanks! I dig the "impossible to overcook" bit, haha.
I haven't done much research on gluten, is it that bad? I heard about it all the time but I don't actually check if the food I am eating is high in gluten or not.
>>37465232
No, gluten is just the protein found in wheat. Some people have serious allergies to it (coeliacs etc) but for most people it is absolutely fine.
It is the new MSG, nothing wrong with it at all but everyone hates on it because they are retarded.
Not that I mind, my gf has a wheat allergy unrelated to gluten but the huge increase in gluten-free foods means an increase in wheat-free foods, so, it makes it heaps easier to buy food for her.
>>37465163
i once had a gilf sit next to me until the bus was literally empty before my stop
>>37465163
When the weight becomes too much for you to handle with a standard grip. Don't be a pussy and use it on warmup sets, and try to always train your grip so you don't have to use it. Could also possibly use straps.
What might my deadlift max be if I squat 300?
>>37465256
smash?
>>37465270
At that kind of squat 1rm, I've seen max deadlifts anywhere between about 250 and 450. Usually about 350 but there's not as much correlation as you'd think.
>>37465271
nah i just got off and pushed the doors open
Do I count the bar weight for squat, bench and deadlift?
>>37465559
It weighs nothing so no
If I only get about 1/2 gram of protein per pound of lbm, will I still makes gains? I'm okay with slower progress
Spinach is not a new vegetable to me, but for some reason over the course of the last week my body stopped breaking it down.
Like, when I look at my poop it has a green tint and you can still clearly see the leaves
Is that normal? I used to digest it fine.
If I order steroids from a dnm what are my actual chances of getting caught? Answers to this question online vary wildly. People say that you could have 5 kilos of cocaine sent to your grandma's house and nothing would happen or that you'll get a controlled delivery for a vial of tren and that SWAT, the FBI, the DEA, the ATF, the FDA and the TSA will show up break down your door and kill your dog.
Anyone with real experience?
>>37465559
it doesnt matter unless it happens to actually weigh something but even if it does as long as you can 'feel' out how much weight you personally need to be lifting it makes no difference
>>37463237
so I do Starting Strength , but the problem is there are days that I don't make it to the gym.
would it be a good Idea to get a pull up bar and for example do 3xfail pull ups whenever I don't make it to the gym ?
and generally would it be okay to suplement pull ups at home, everyday everyother day ?
>>37465593
Really low if you do it right. People you see getting caught fucked up or more likely the seller fucked up. Only use AlphaBay. Find a dealer and talk to him first. Ask him how he stealths. If he doesn't have a solid plan tell him to fuck off and find someone else. Always use your real name. It's counter-intuitive but a wrong or mispelled name is a huge red flag for customs
Skelly manlet looking to get fit, any opinions on the routine here: http://scoobysworkshop.com/advanced-workout-plan/
Substitutions, additions, and general advice are much appreciated
>>37465579
>>37465597
>>37465605
I use an oly bar so it weighs 20kg. Some people at the gym add the bar weight to their 1rm. But others don't.
So I guess it depends...
How do you make out?
>>37465613
No.
>>37465694
the real questions
Will my nips tighten to my chest when I lose enough bf?
Do you guys see any loose skin anywhere, if yea then where?
have you ever met someone, in person, who can do ~8 or more strict deadhang pullups with their own bodyweight added?
(i.e. if they weigh 150 pounds, their lats would be lifting 300 lbs total)
>>37465747
No. One of my buddies has the longest nipples I've ever seen and he is a very lean rugby league player.
Just learn to deal with it
>>37465770
Well is it bad?
>>37465775
Not at all. His are at least 3times as long as yours. Literally they are freaky long.
Noone will notice except for you
>>37465786
Kk thanks anon!
>>37465791
Also, work chest more. Will look more proportionate if big pecs
Made a bet that involves losing 3kg (6.6lbs) in 2 weeks. It's somewhat a big bet (1k). It doesn't matter where the weight comes from, neither if I gain them back. I'm 172cm (5,7) 72kg (159lbs) for the record.
Second day already 2,2kg (4.8lbs) left after avoiding carbs for the water retention.
Any tips appreciated.
I don't feel my biceps being worked when I do bicep work, and they look like shit. Any advice?
>>37465694
>settling for first base when you could get to 5th
>>37465632
>http://scoobysworkshop.com/advanced-workout-plan/
Did you not read the description? It's for advanced trainees, not beginners. Listen, I understand your thinking but when it comes to training "advanced" isn't better - it's worse. Being advanced means doing twice the work for half the results simply because it's harder to make progress at that level. Find a program that's appropriate for your level if you want to see good results.
>>37465842
Let them stretch completely in the bottom of the rep.
Slow down and avoid ANY body momentum.
In the top of the rep, try to get your hand as close to your shoulder as possible, so you sort of squash your biceps between your forearm and upper arm, and hold that position for a full second as hard as you can.
Be prepared to reduce weight significantly.
I'm 23, male, 6'1 and 318 pounds
I'm a fat fuck looking to turn my life around and for about 2.5 weeks I've been exercising
but I have a question, according to an app I use, I can eat about 2k calories a day, the thing is, I under eat by a lot. Not on purpose, I just dont eat much anymore
What I dont understand is, if all I have to do is eat less than 2k calories a day, what is the point of me exercising?
I'm going to keep doing it, but I'm just curious
>>37465559
I record it because I do not always use the same bar/gym so I like to be able to work out how much I need to get to the same weight with a different bar.
>>37465922
>what is the point of me exercising?
Cardio increases general health & well-being, nutrition partitioning (better body composition), better work capacity. And of course more energy spent means you can eat more so you don't feel as miserable, which some people do.
Resistance training has some of the same benefits but in slightly different ways. It also helps you build lean mass that will increase your BMR, effectively making you burn more calories even while just sitting around.
But strictly speaking, you don't HAVE to exercise just in order to lose weight.
>>37465631
I am not that guy but I have been ordering shit online for years, legit or otherwise. My middle name is a hippie bullshit name and that is what I always put on my orders.
If people do not bat an eye at packages going to "Stormageddon, Dark Lord of All", I do not get why they would freak out with any other wrong name. Though I am not in the US so I suppose it might differ. Hell I am not even registered as living at this address.
>>37465921
Ok, I'll try and squeeze my arms tonight, thanks
Best warmups to avoid golfers/tennis elbow?
Hurt elbow a while back, after a month of /nolift/ deciding to get back in to it.
>>37465944
I understand
and I assume since I do burn calories, about 600 each day 5 times a week, I should reach my target weigh faster?
Sorry for the dumb questions, I know nothing of health really, wasnt my thing in college
can i drink protein shakes while intermediate fasting?
>>37465921
That's kind of what I was figuring, but for my weight I have relatively "decent" upper body strength, so I meet the 10 pullup/20 pushup recommendation. Thanks for the input!
I went from 146 lbs 13,6% bf to 144 13,3%. How bad did I fuck up?
Should I foam roll before or after cardio (basketball)? Or both?
>>37466021
yea but do it after eating or else youll feel sick as fuck
I am ending my cut gradually, upping 100 kcals per week until I get to bulking calories ( around 10 weeks). In a couple weeks I will be going to the gym for the first time (did calisthenics for 3 months due to injury) and do greyskull lp. Is it possible to increase lifts while still on a deficit for these weeks? Or should I start with GS only when I am in "bulk range" of calories?
>>37463237
Didn't actually see an answer to this.
No. Your body breaks down pretty much anything you eat into simple sugars for energy. That includes most of the protein you eat. The exceptions are essential amino acids (wiki them) which your body can't synthesise on it's own, and which you therefore have to get through diet.
The reason eating slightly too much protein may still be a good idea is that the presence of some essential amino acids (lucene I think) actually stimulates muscle growth.
>>37465958
Curls, 20+ reps. Get as much fluid into the elbow joint as possible and it'll be lubed up nicely. Also try to identify which exercises may be causing you trouble and avoid those for a while. Chin-ups on a straight bar are elbow killers, as are heavy triceps extensions.
>>37465972
>I should reach my target weigh faster?
Yes. Although at some point you should begin to slow down due to the annoying fact that weight lost quickly is often weight regained quickly.
If the goal is sustained weight loss, you should try to get there through sustainable lifestyle changes. Otherwise you'll return to previous habits and the bodyweight that comes with those habits. The hard part isn't losing the weight - it's keeping it off.
>>37466021
Technically speaking it'll break the fast. That's not to say it won't still work for you though.
>>37466036
Still, simple is better. Always strive to do the simplest thing for as long as it keeps working. That means quicker results.
>>37466037
Such a small change could be due to a host of things, even just an error in measuring.
>>37466054
Well figure out why you foam roll in the first place, and you'll know when to do it.
Always know exactly why you do the things you do.
>>37466068
You can see good progress for a while every time you introduce new exercises even when eating at a deficit. That's because of neuromuscular adaptations and because it's a novel stimulus (note that that doesn't mean you should be changing things all the time just because you're cutting - that'll lead to spinning your wheels).
>>37463237
I was just thinking about that same thing today... Does anyone know?
How does liver prioritise toxins while on keto?
I know that if you drink alcohol it is the first priority of being metabolised by the liver, but im wondering if i smoked 2 weeks ago and then got road side drug tested, would i still come up for having THC in my system because my liver is dealing with keotones
>>37465734
y tho ?
So I have been dieting for about two months now. I am 6' and started at 315 and am down to 293. I started on an extreme 600 calories for a week, bumped it up to 1200 the next week and am now eating 1800ish which is supposed to be the healthy amount to eat if I want to lose 2lb a week. But for the last 2 weeks I have not lost any weight. Whats the deal? I am not cheating, I measure my food out and track it on my phone so I know I am not underestimating my calorie intake, and even if I was I am at a 1000 calories deficit so I couldn't be underestimating that much. Any idea whats going on? has my body already adjusted to 1800 calories?
>>37466248
m8 i can take a shit that weighs 4 pounds. what scale are you using, when are you weighing, is it at a consistent time eg right when you wake up
4 pounds is fucking nothing.
>>37465613
>>37466211
It's no big deal if you miss a day every now and again (if for a good reason) on SS, just pick up where you left the next day. Whether you do AxBxAxx or AxxBxAx for example isn't going to make much of a difference. Although, in the grand scheme of things, realize that if you keep missing workouts there's going to be quite a big difference between having done 150 workouts in a year and 120 workouts in a year.
Regarding the pull-ups - If it's something you'd like to do I recommend you transition to Greyskull Linear Peridization instead of SS. It's a very similar program but allows for more freedom and the book actually contains suggestions on how to augment the program with daily chin-ups and push-ups.
Personally I also think GSLP is the better program, once you got the basics down, which I assume you do.
>>37466248
How often do you weigh yourself? If you only do it once a week, a host of factors can influence the number on the scale - water retention in particular. Just because you didn't lose any weight you can still have burned fat. I recommend you take waist measurements in addition to weighing yourself. If those are going down, everything is going fine.
If you're not lifting weights, start right the fuck now.
>>37466267
I weigh myself at the same time in the morning before I eat or drink and usually after I take a shit. I also weigh myself nude. Although it might not be the most accurate scale my weight does change when I remove my clothes or take a dump.
>>37466304
>How often do you weigh yourself? If you only do it once a week, a host of factors can influence the number on the scale - water retention in particular.
So one of the big changes I made to my diet was I went from eating no carbs to eating carbs. Again I am at a 1000 calorie deficient for my height and weight just now I am eating carbs. I expected to gain water weight associated with glycogen storage but how long does it take for your body to replenish its glycogen and how much glycogen does a person have?
>>37463237
there seem to be alot of variations of the landmine press, which one is the best for developing the upper chest?
Is 6 foot too small to be a quarterback? I'm in Australia so it's not a massive thing here
>>37466344
OK well in that case it should be expected for your weight loss to stall for a little while. Note that this does NOT mean your FAT loss has stalled. Just be a little patient and I'm sure your weight will start going down again.
I still recommend taking waist measurements too though.
>>37466359
Here's a bro-sciency answer for you that's actually the only answer that makes sense: Hold the weight in one hand, place your fingers on the part of your pectorals your want to develop. Try different angles, grips and elbow positions. You will literally be able to feel where you get the most activation when you have your fingers on your pecs since the contraction will push your fingers up when you get it right.
I have back pain but it's weird.
Nothing I do seems to work
Usually, I just deload to ridicouslusly low weights, and do rows and deadlifts in the 30+ rep-range so I hit those misbehaving muscles. But this time can't hit them.
I tried the pelvis reset (doesn't help), bumping the painfull area with a lacross ball (helps a bit) and some minor stuff but nothing seems to hit that area.
The pain is on the left side at about elbow area. It's not concentrated around the spine. I'm not an anatomy expert but I think it's either the QL muscle or rib muscle.
The pain only flares up when I twist or turn my torso. When the trunk is in a stable position there's no pain.
Anybody had a similar injury/what did you do to help?
when i eat during my cut i dont feel full and i end up eating more shit during the day -.- what should i do?
>>37466667
Drink more water. Fill up with veggies.
I used to do cuts where my main meals were chicken and a shitload of salad or shredded cabbage. You literally can eat a pound of salad and 0.5-1 lbs of chicken three times a day and not overeat. That's 6 pounds of food.
Sometimes I feel my muscles for like a week or so after training. Mainly abs and chest. Is that bad? What are the consequences of this and how do I prevent it?
>>37465589
Masticate better.
>>37463589
only do eccentrics. scooby had a vid about that
>>37464053
The only reason there are rest days built into your program is because it assumes you have no work capacity.
To answer your question, you should be fine so just do it
How do I train my legs without a gym? I am going on a month long vacation and won't have access to one probably. I own resistance loop bands that I could use but can someone suggest effective leg exercises using those? Especially targeting the quads.
>>37463237
dyel here
On SS, can I increment 5kg in the first workouts on squat instead of 6kg? There are no microplates at the gym only 5kgs and 2.5kgs. Then, on OHP/BP 5 kgs instead of 4, and 2.5kgs onstead of 2kg. And on DL 7.5kgs instead of 8 (there are few 1.25kgs plates).
>>37466021
BREHS
>>37467248
See if you can do 100-150 squats with whatever weight you can grab. Try short sprints for sets. And try to find an object to do box jumps on.
>>37467428
>can I increment 5kg in the first workouts on squat instead of 6kg
of course you can
Should you stretch if you have hypermobile joints? I work in front of a computer and I play computer games when I get home, so I experience pain from time to time. I've looked up guides on how to stretch your hands if you spend a lot of time in front of a computer, but the thing is that I can already stretch my wrists and fingers far beyond what's normal. Will stretching do more harm than good for me?
>>37467428
yeah that's fine - the numbers are slightly arbitrary and just to show that you can afford larger jumps early on in progression.
>>37467248
squat jumps, step-ups, ghr, rdls holding a chair or anything weighted you can get your hands on.
>>37466981
well it's not really about the assumption of no work capacity - you need those rest days to recover. the layout of SS requires those rest days, and having a good work capacity won't have you do SS with an ABABABx schedule.
>>37466781
don't do so much for chest and abs. whats your routine? is it a brosplit
I started SL about 2 months ago but I started stalling on all my lifts.
I'm 6'2" 190lb and cutting because I'm still fat. I want to lose weight but want to maintain strength obviously. Should I continue cutting and just lift what I can until I hit my weight goal and then bulk?
I don't want to waste time not making any gains for several months if there's a better option.
>>37467596
I don't have seperate days for different muscle groups. I really don't know much about fitness and I just do it to get in shape and look a bit better, so I just have a few exercises for every muscle group and do them at once, a few times a week.
>>37463237
is there a "right time" to do your workout?
I usually do my shit in the evening, could that impair my gains?
>>37467667
AFAIK, the best time would be when you have the most energy. Whenever I went to the gym after school at 5pm, I would just be in a hurry to leave. Now I go in the morning and I love it.
>>37467593
>Will stretching do more harm than good for me?
It can, actually.
>>37467619
Are you cutting too hard like an idiot? If so try a more moderate deficit and see if you can't get things rolling again.
If you're already doing a sensible cut and still can't progress AND want to keep cutting (which is fine if that's what you want) then your options are pretty much to either just try to maintain your current strength levels or to go on an intermediate program to see if you can make some progress that way due to the slower progression scheme.
>>37467667
Actually, yes there is. Look up "circadian rhythm". Basically your body goes through a cycle every 24 hours with hormones fluctuating and such, and as a result you're better off lifting at certain times. Most people will have their best performance lifting-wise in the afternoon.
There is some evidence that your rhythm can adapt to whatever you need it to though. Personally I've been training first thing in the morning for a couple of years and really like that.
>>37467428
I don't know, can you? Try doing it and seeing if you can lift the weight you goddamn DYEL. Do you really think 0.5kg here and there will make a difference?
Is this program retarded?
I'm training for strength and hypertrophy. Greyskull base
A - Push (Chest/Triceps)
Bench/Seated OHP: 2x5, 1x5+
Incline DB bench: 4x12
Triceps extension: 4x12
Squat: 3x5
B: Pull (Back/Biceps)
Bench/Seated OHP: 2x5, 1x5+
Yates row: 4x12
Chinups: 4x12
Deadlift: 1x5+
A: Legs/Abdominals
Bench/Seated OHP: 2x5, 1x5+
Hanging leg raises: 4x10
Squat: 3x5
>tfw ceiling is too low to do standing OHP
I have a shitty sleep schedule, waking up at noon which isn't ideal. I want to get up early again, what are some ways to achieve this?
Can i just skip lifting on deload week?
I really cant be arsed to trek to gym for a 5x5 on 60% of my max, i have a busy week.
Would compensating with a half hour body-weight workout at home with some cardio be good enough?
>>37467783
>Are you cutting too hard like an idiot?
I'm at a 400 - 500 deficit which I thought was reasonable
>>37467875
Exercise selection looks OK. I'd probably rearrange the order a little bit though. For example you don't want to go through both Yates rows and chins for 8 sets before you get to deadlifting or performance will be too compromised. It's cool to add some things to the basic program, but try to ensure that you have plenty of energy to do your main lifts i.e. bench, OHP, squat, deads.
Some might point out that your "legs/abs" day is a good deal easier than the other days, but that's actually a good thing. Something few people realize is that it's a good thing to have a fluctuating workload throughout the week.
>>37467913
Go to bed at the same time every single day, no exceptions. You may not be able to fall asleep at first, but you will eventually.
>>37467914
Wouldn't recommend it. Even though you're going light, the workout still has a purpose because you're maintaining motor skills.
Understand that you're deloading to allow for accumulated fatigue to dissipate. But at the same time, the increase in fitness i.e. your gainz are also starting to fade. That's where the low intensity work comes in; it maintains your fitness while still allowing fatigue to dissipate. As a result you come back stronger next week.
What you CAN do however, if doing 60% work is boring as fuck, is you can keep the intensity relatively high so you still get to do some heavy-ish lifts, but instead cut down the volume drastically. And stay well away from failure of course. This will work just as well.
how the fuck do I figure out my correct TDEE?
The online calculators have a variance of several hundred kcal which is not insignificant.
>>37467968
Get a rough estimate from calculators.
Eat the same thing amount daily for a week or two.
Weight yourself.
Adjust accordingly.
No other way, unfortunately.
why should i get a good amount of calories/fat a day when i want lean muscle mass? is it so i change my body type and my calves/wrists get bigger or what
>>37467965
Cheers for the advice dude! I actually was having a lot of difficulty getting through deadlifts.
>>37467992
This question is bizarre. Calories are for muscle growth, fats are necessary for several health reasons.
>>37468015
and carbs? also for muscle growth?
>>37468027
Man, you need to take a step back and read up on the very basics, for your own sake.
>>37468027
Carbs are the easiest form of energy. Most people need them to go about their day and exercise properly, although of course it's possible to eat very little of them.
Usually carb sources also have something necessary like fibres, vitamins and other nutrients.
>>37468063
i gained around 20 lbs of mostly pure muscle in the last 4 months, i've just been eating a lot of protein/carbs/fat. just wanted to ask what every single of them does
>>37466781
>>37467624
anyone?
>>37468167
Most people can hope to build somewhere between 25 and 40 pounds of MUSCLE over the course of a lifetime, just fyi.
>>37466781
Soreness is typical when you first start but if you're having prolonged doms after training a while then there are two potential issues.
1. Your diet is shit. Check your macros.
2. You're not training the soreness prone muscles often enough. If you squat twice a month your legs will be sore as fuck everytime. If you squat twice a week your legs will quickly adjust and quit being so sore. So all this is to say, check your fucking routine.
I'm a decently fit and small girl. Slavic genetics mean that I have a good pair, but a depressing, washboard flat ass.
How do I obtain a perfect round bubble butt without resorting to injections/implants?
>>37468226
looks like i got good genetics then, cuz a lot of ppl asked me if i'm on roids / what "special" creatine i'm using etc
>>37468241
Low bar squats, Bulgarian split squats, Hip thrusts, Glute bridges, Lunges, Kickbacks, Romanian deadlifts, Kettlebell swings etc. etc. etc.
Don't neglect the rest of your body.
>>37468241
Barbell hip thrusts. They are a godsend
>>37468276
>tfw skinny white boy
>bulk up and look okay, pretty big legs
>start doing hip extension, nothing big just 3x10 2 plaet
ass gains to the max, my ass was weak as fuck
>>37468266
Yeah. I've been what people would call a "cardio bunny" for years and I'm only now trying to change that.
>>37468276
Much obliged, anon.
One quick additional question: If I'm already fairly thin, is it necessary for me to put on some additional weight?
>>37468301
it's gonna be hard to build a nice booty without eating enough
try to see what your current diet gives you in terms of muscle, most likely you want to start adding additional 100 kcal every 3 weeks
Oi. Had my second sober hallucination, the first being sleep paralysis. I was having trouble falling asleep, when I opened my eyes a white shirt that was thrown in my closet turned into a cloud it was moving and practically glowing.
>>37468314
Forgot to finish my sentence... I've done psychedelics a half a dozen times before. Recently I've been smoking a lot of hash. Am I psychotic?
>>37465651
You're lifting the bar so you add it.
Is this question just memeing now? Because ironic shitposting is still shitposting.
>>37468325
Well, you did just post while forgetting to finish your post.
You're probably fine, though. That half-asleep is very prone to stuff like that, especially if you're a user.
As long as you're not getting them during the daytime.
>>37468241
Hip thrusts, preferably barbell weighted. Also lunges and squats but it's largely genetic, sorry. My wife had this amazing bubble butt, it's just genetics. Now as she ages it's fallen a bit. The squats have definitely lifted it - I think that's what they'll do best. If you just don't have anything there to begin with then I wouldn't expect miracles. So you store fat on your chest, not your ass, there are worse problems hun.
>>37468301
>is it necessary for me to put on some additional weight?
Focus on improving performance over time on the suggested exercises and muscle gain will take care of itself. You will see some rapid strength increases initially thanks to neurological adaptations. Once these start to slow down is when you can expect to start building muscle. If you don't eat enough you won't be able to make much progress, but on the other hand women don't grow muscle as quickly as men (who already do it pretty slowly), so it makes no sense to stuff your face with food, since the muscle building process is so slow anyway.
In other words, if you do decide to eat at a caloric surplus, make it a very small surplus.
>>37468301
Well whatever you're adding to your ass is going to weigh something so yeah you'll gain weight if your ass grows.
>>37468336
Thanks, that's what I was hoping to hear.
>>37468340
> Also lunges and squats but it's largely genetic, sorry.
I'll give this a real good shot using the advice anons have thrown at me, but this is basically what my mom told me when I brought it up with her (same story: great rack, absolutely no ass).
>>37468344
Thanks for elaborating, I'll take it easy in that case. Especially since there's no guarantee it (fat, not the muscle gain) will go where I want it to because of the above.
>>37468378
If you keep bragging about that rack you're gonna have to show it
How the fuck do you brace your core?
his the back of my foot with a pallet jack, feels fine until i wear shoes then it really fucking hurts.
can i just squat without shoes?
>>37468445
Have you ever used an ab roller? Use an ab roller properly and you'll realise what is meant by 'bracing'. Basically you are just activating your abdominal muscles.
>>37468378
You can definately get it more round by bulding muscle it's just not realistic to expect a brazillian ass out of no ass with lifting. There's a limit to how much muscle you can build.
You can go from "man ass" to "woman ass", though.
Because it's also a hormonal thing (where you deposit fat that is) doing body recomposition on the pill could also help.
>>37468445
Chest high
Shoulders togheter
Head neutral
Abs tight
https://en.wikipedia.org/wiki/Valsalva_maneuver
>>37468445
Step 1: take a deep breath you feel all the way down in your low back. Think 360 degrees of pressure.
Step 2: tense your abs as if somebody was about to punch you in the stomach.
With max muscle gain pontential is the way it works that you can generally only put on X lb naturally no matter on your height?
Or will a 6'7 person be able to potentially more on as they have a bigger frame?
Would the 6'7 person take longer to reach max potential if they can put on more than a *cough* manlet or would they make larger gains as they get into intermediate and advanced training rather than plateauing?
>>37468480
>>37468467
>>37468463
And I'm meant to do this for all compound lifts?
>>37468511
To some extent yes. It'll feel different between squat, deadlift and bench though because your body is in different positions so you'll probably have different cues for it.
>>37468491
>will a 6'7 person be able to potentially more on as they have a bigger frame?
All other things being equal, yes. The time frame is the same. Everything is just scaled up in size. The larger person can even fit more food in his mouth.
But please note that there are a host of factors other than just height and frame that determines an individual's genetic potential. But in theory you're right, yeah.
>>37463237
pls explain high test females? what mean pls respond
>>37468524
It means you should "test" them by putting your dick in them.
>>37468491
The bigger your frame the more absolute lean muscle you can sustain, you still gain the weight at a similar rate though.
>>37468511
Depends. Even though there's the od saying "Lift the light as you do the heavy and you'll life the heavy as you do the light" I don't need/brace as much when doing lower weights.
It's definately something you *need* to do when going near your max.
Is becoming vascular the process of new veins forming or current ones becoming more visible?
>>37468542
>>37468511
Also be aware that you can get ye olde exploding eyes from it:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430929/
>>37463711
what is t-rex?
>>37468524
men with high test like curvy women, that's the meme
the women don't have high test
>>37467624
You're probably just doing too many excercises for those muscles and too often to failure.
Ratchet it back to 1-2 excercises for that body part and you can eventually add onto that once you adapt. You shouldn't be sore for a full week after.
>>37468542
There's a theory kicking about about muscles having better peak power output when operating from a stable base with other muscles around them also in contraction. It makes sense intuitively but there isn't a whole lot of hard evidence for it
>>37468550
I think I was on the verge of that when maxing bench.
>>37468524
There are a couple of mentally ill individuals on /fit/ with a fetisch for fat women and like to post about it.
>>37468547
Both actually. But mostly just current ones becoming visible.
>>37468561
It seems far more likely anon isn't getting enough actual work volume for each muscle group during the weak.
Splitting up training works because it keeps you rested while allowing for maximum working volume to accrued throughout the week.
>>37468547
>>37468572
Vasculogenesis only happens when you get injured or develop cancer/tumor. Getting vascular means just showing of the vains you have.
>>37468566
Get a good eye exam, retinal detachment is no joke.
>>37468565
Sure, my point is that you don't really need to brace when doing 20kg bench like you do when you do your max deadlift?
>>37468455
>>37468455
>>37468455
pls respond
>>37468550
Lol damn, I've seen stars after pushing my max, had worse hearing in right ear from the pressure
>>37468565
It's not a theory - it's just basic physics. Force transfer is better from a stable base and there's less energy lost/absorbed - i.e. the force produced by your legs for example is better transfered through a solid core into the bar, than it is moving through a loose, flexible core.
>>37468588
Oh definitely. I think I brace up more with heavy weight naturally out of necessity.
>>37468586
A lack of weekly volume is not going to result in excessive chronic doms.
An excess of work, however, can.
>>37468588
As far as I know it's possible to create new collateral veins via high intensity training?
>>37468616
Being weak, under recovering and being a bit of a wuss about it is my diagnosis desu
>>37467783
>It can, actually.
Do you have any suggestions on how to take care of my hands so I don't end up in constant pain?
>>37468635
What are you doing with them to put them in constant pain?
>>37468655
I see what you did there
What's the single best overall mass builder for each body part/muscle group?
>>37468629
No matter how 'manly' you think you are, week long doms is not normal or conducive to anything other than feeling like shit for no reason.
And under recovering is just another way to say over training, but more focus on the recovery protocols rather than a fault in the training - however anon said pain mainly in chest and abs, so it's probably excessive volume for those two.
He should check his eating/sleeping is in check but that's just a generic answer and doesn't explain why everything else isn't excessively sore.
>>37465053
Because 40g oats has only 150 cals. 60 had 225. 13 grams of whey had about 50. Im eating about 600cals for breakfast and lunch total
>>37468619
I couldn't find evidence of that, when I was browsing through the topic. I'm not even close to being a biogist/doctor so I could be missing something.
If anybody has evidence that new vains can form outside of injury/tumors I'd like to read that.
>>37468675
His abs and chest are weaker and taking longer to adapt to the training volume.
A week isn't a long time. I stopped squatting for 6 months because of patellar tendonitis and had DOMS for about 6 days when it had cleared up and I started again.
>>37468674
I'm not sure there is an undebatable #1 for each muscle group, but as a rule you want something that:
1. Allows for massive poundages to be used. This ensures you can keep overloading for a loooong time. Overload = gains. If you pick single arm rope push-downs as your main triceps movement, you can expect to make progress for a month and then stall hard. Weigthed dips on the other hand can be progressed for literally years.
2. Takes the target muscle group through a good range of motion, preferably from a stretched position.
3. Involves the target muscle as the prime mover or one of its prime movers.
4. Has a reasonable cost/benefit or risk/reward ratio. For instance, risk/reward, guillotine presses may be outstanding for developing the pectoralis major, but if it also destroys your shoulders in the process, what good is that? An example of a poor cost/benefit ratio could be conventional deadlifts that are known to take more out of you than they give back if you overdo it.
>>37468692
If you're cutting more than 0.7% of your total bodyweight per week then you'll be losing lean mass anyway.
>>37465593
Steroids are probably up there with 'safest to order' drugs. The hounds at the mail processing center can only smell for weed, cocaine, mdma/various amphetamines.
Deepdotweb is where you want to go for links and guides. Alphabay is the most popular website as of rn but I personally would recommend using Hansa, the website is built in a way where even the dumbest of idiots cannot get themselves ripped off
>>37465747
Bad news for you anon, they only get bigger/shape weirdly
>>37468699
yes, 6 days of doms after not lifting for 6 months is normal. are you implying thats how regular he lifts? every 6 months?
he's already indicated does several exercises a couple times a week for each muscle. the fact that he's said he notices muscles can often be sore for over a week shows he's been training for a minimum of several weeks.
if he's still being sore for that long then its not a problem of adapting to the workload - theres a problem in the amount of workload done, and it should be brought down to a manageable level.
its not conducive or necessary to have week long doms - so you saying "suck it up" is just you swinging your dick and trying to act macho. chill out.
Any tips on good whey with coffee flavour? Prefereably not really sweet stuff.
>>37468990
Go for unflavoured and at it to regular coffee?
>>37463237
we all know it's HEIGHT FACE FRAME.
I have the height.
I don't have the face.
This is what I already know.
But how do I see or measure if I have the frame or not?
I'm doing SS, and i was wondering if it is ok, if i do AxBxAxB instead of AxBxAxx.
Would it kill my gains?
>>37469199
You better be eating and sleeping a lot if you want do that. Recovery is important.
>>37469199
It's fine.
>>37469205
I'm a neet, so i have the time eat and sleep desu.
>>37469208
Ok, thanks.
>>37469236
ill be doing the exact same thing soon. if youre just starting the doms might be shitty to handle for the first couple weeks in my experience
>>37463237
I am a former fatty who started lifting/cutting at 202 lbs. Currently I am 165lbs. At which weigh should I stop cutting and start bulking? My height is 5'7" (male)
>>37469199
thats totally fine - the AxBxAxx schedule is just suggested because it conforms to a weekly timescale which is more convenient for most people
I'm switching from my PPL routine to an ABC routine with one compound lift as the main starter lift, problem is there's 4 compound lifts
I guess I'll put the compound lift I want to focus on first?
Just did 2 plate front squats. Want to build up to 3 plate. How much time would it take and how impressive is lmao3plate
Do I eat the same amount of calories on rest days? I do like 30mins of sweaty ass cardio every rest day so is that ok whether I'm CUTTIN or bulking?
Do you have to stay under your TDEE with Keto to lose fat?
>>37469644
Well you build the muscle on rest days, so that suggests 'yes'. On the other hand you'll likely feel satiated with a little bit less, so you might want to abuse that when cutting.
Wtf do y'all eat on bulks? I only need around 3000 calories but after I've come home from uni I've really struggled to reach it. Hit me with some high calorie (preferably high protein) foods.
>>37469644
Some people argue that don't need to consume quite as much on rest days do to lower energy expenditure. But on the other hand, the rest days are when you're actually building muscle, which is a costly process.
The reality is however, that the body doesn't operate in 24 hour intervals. What really matters is your total energy intake over a prolonged period of time. Even if you do make sure to get the exact same amount of calories every day, your TDEE is going to vary.
It's about the bigger picture.
>>37469664
Of course. There's nothing magical about keto or intermittent fasting or any other diet.
>>37469689
eat whatever you were eating on a cut, or whatever you were eating before the bulk (making sure you hit your protein goals) and then supplement that diet with oils and fats. Drench shit in olive oil. Eat nuts. Eat ice cream.
>>37469689
Almonds are great. Good fats, protein, calorie dense as fuck.
>>37469432
sure
>>37469585
will take x amount of time depending on height, weight, training history, programming and proper recovery.
its pretty impressive, but not many people 'train' front squat anyway so no one really cares/knows that its somewhat impressive.
>>37469644
you don't need to eat the same amount if you're doing less exercise, but TDEE is generally given as an average for each day - so you can eat more on work days and less on rest days if you want, while equating for daily average.
>>37469689
cook everything in oil/butter, use sauces, eat nuts, chocolate, other high calorie foods. don't be afraid to eat "dirty" if you need more calories and hit your macros.
Lads i need help. I cant get my dick hard when im with a girl. I'm going to get a prescription for viagra and get my blood tested for test levels. Im not fat, dont drink often and dont smoke.
I think porn gave me ED
Do I have gyno, it's really worrying me
>>37469934
Front pic
>>37469934
That's a bit of gyno bro. Get less DYEL and it won't be so bad
>>37469924
>I think porn gave me ED
Do you watch porn stars or amateur porn (homemade shit)? If porn stars, that's probably your problem.
>>37469934
Nahh just a droopy chest.
I'm just now stopping my hard cut and am going to relax up to eating only at a ~500cal deficit and then make my way slowly to maintenance before starting a super slow bulk. So my question is; is it ok to use creatine while still cutting?
>>37470008
doesn't matter if you're bulking or cutting, creatine is a great supplement.
Just started doing reg parks 5x5 and fuck, it's boring. What accessories can I add in on both workout a & b? I was thinking about throwing in some arm and lower body workouts but I just don't know what.. Any other recommended additions are appreciated!!
>>37470106
Was thinking about adding some ab and shoulder/ trap and lat stuff too, haven't figured out what yet though
Every single time I work my legs, I end up with chronically stiff hamstrings, sciatica like stiffness in my ass, and lower back stiffness.
I've tried everything from 2x daily stretching and rolling, to massage, and this never ever improves. It's gotten to the point where my day to day is being effected and it's not worth it.
How the hell do I get around this? It has been like this for over a year, and I'm getting fed about and am about to quit leg day.
>>37469924
Stop jerking off.
Is it possible to lose 15lbs in 7 weeks?
I'm a 168cm (5' 6") fatass weighting 77 KG (169 lbs).
I want to lose fat and gain muscle. Do cardio or nah? I used to be 85 KG (187 lbs) and doing 1 KM of cardio and working out has been working quite well.
Except everyone here says cardio burns muscle which is the one thing I don't want to do. I thought cardio would be the ideal way to burn fat tho.
>>37463237
should it feel like my arms are tearing of my body when doing negative dragonflags?
>>37470389
y stop eating.
>>37470389
yes.
t. >>37470402 who has been lifting for 7 weeks.
>>37470389
Cut off your leg.
After not squatting for 2-3 months due to a lower back injury, how do I get back to squatting?
The injury happened at 2pl8 working weight and today I tried squatting 80kg for a set of 5 and it felt really hard and after that set my lower back was exhausted, like I had lifted the whole weight using only my lower back.
I'm thinking I should just start at 1pl8 and gradually work my way up from there, even though I manage to do 75-80kg squats for a set of five?
>>37470389
sure. 2lbs a week is easy as fuck to do, losing an extra 1 pound over those 7 weeks shouldn't be any harder.
>>37470402
>I want to lose fat and gain muscle.
you can't do both at the same time unless you're willing to wait a looooooooooooong time to see the results. Pick one or the other first.
>cardio or nah?
up to you. Generally a good thing to do
>cardio burns muscle
it doesn't. It burns calories that eat into your gains if you don't account for them
>I thought cardio would be the ideal way to burn fat tho.
it really isn't, not unless you run like an hour a day every day.
>>37470458
you should probably start from 1plate and work on your form.
>>37470461
>>37470446
>>37470429
>>37470420
Thanks for your replies. Next question: how do I cut off my leg in the least painful way possible?
>>37470461
Isn't increasing your lifts, eating protein but staying below your RDI gaining slightly muscle and losing fat?
I mean I've been increasing my lifts every week so far and it's been going good. Obviously not optimal as bulking but it's something I guess.
What is an 'average' sexdrive? I'm starting to think mines higher then normal and its effecting my sleep. The more confidence I get the more pontant it gets. Doesn't even take porb now but its ragers at any time of the day. I'm only 24 so that maybe it
Would a large caloric deficit with high protein reap identical results to a PSMF? Are these more or less the same thing? I want to do rfl but without all the sup basically.
I want to start lifting again but I work a semi physically demanding job that would be difficult with DOMS, what should I do?
>>37470556
Why do people do shit like PSMF outside of doctors orders? Like jesus christ, instant gratification society much?
People refuse to believe that it takes years to build a nice body, so they do stupid shit like this. Have fun pissing away muscles you probably don't even have.
>>37469934
>>37469946
nah. you just have no muscle, are pretty tubby and sucking in in the first photo.
get swole
>>37470545
>tfw 24 and have been hit by the ED stick recently.
Hurts brehs
>>37470587
I'm 5'5 340 pounds that's why senpai
>>37470624
Fuuuuuck
We're all gonna make it brehs
Is this enough chest and tricep work for my push days:
Push 1:
Bench 5/3/1
Chest fly 3x8
Dips 3x8
Push 2:
db incline bench 3x8
Triceps pushdown (or close grip BP) 3x8
Dips 3x8
Note: these are only the chest/tri lifts for those days, not the entire day
>>37470504
>Diet really boils down to eating the right amount of calories and getting the correct protein intake. As far as the other macronutrients, eat more of them if you want to gain muscle and eat less of them if you want to lose fat. NO, YOU CAN'T DO BOTH AT THE SAME TIME - at least not unless you’re a total beginner (for a short while), using steroids, or willing to wait a decade to see significant changes. The body just does not do that.
from the sticky.
from my personal experience, if you're losing weight (either a significant amount or for a significant amount of time), you're losing strength or at best maintaining strength. If you're still a noob, you'll increase strength to a point.
>>37465837
If you've got the money to throw around stupid bets you may as well go on a two week coke bender. You'll have lost the weight by then for sure
>>37470504
>Isn't increasing your lifts, eating protein but staying below your RDI gaining slightly muscle and losing fat?
weights and protein are only part of the equation. You still need fuel to feed the work outs and if you're below your "RDI," chances are you can't maintain your workouts like you thought you could.
>>37470575
DOMS only suck if you're not moving around. And it's only like 3 days.
At what body fat percentage is loose skin a reasonable fear?
I'm about 6'2 175 right now, I'm thinking somewhere in the realm of 20% body fat.
Should I worry about loose skin?
Are you supposed to always be flexing your abs? I feel like if I consciously flex my abs, my back pain is reduced a lot, I'm wondering if I've been doing it wrong
>>37470752
don't even know what you're asking about senpai.
I was like 250lbs dropped to 175llbs, went from 30+% to 16% and don't have loose skin.
>>37470785
Okay that's all I wanted to know, forgot to mention I was cutting.
It just feels like if all this fat goes away the skin remaining would be droopy as fuck, guess it's pretty elastic
>>37465038
For a second I thought you meant 10kg, and I laughed because it is the exact same in my gym. Then I looked at the picture and realised it was in pound mass. Your blacks are 2.2x worse. I am sorry.
>>37470764
Yes, it's a natural occurance to brace your core. People who are out of shape literally cannot do this and they forget how.
>>37465922
You're right. Just starve yourself and feel like shit.
